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gymaddict1986

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1 hour ago, Simon90 said:

A nice stretch on the skulls crushers there, do you ever hold the stretch on the last rep of each set? I got thst from John meadows 30seconds on last rep each set in the stretch, nasty but love it! 

Never done so but I will deffo give it a go . I like John meadows very knowledgeable bloke 

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46 minutes ago, gymaddict1986 said:

Never done so but I will deffo give it a go . I like John meadows very knowledgeable bloke 

The burn and the way they target the long head feels the best, but decided to drop them after so many coaches explaining how they wreck your elbows. 

You've absolutely solid numbers so far, be crazy to think how much stronger you'll get on that cycle

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12 minutes ago, Cronus said:

The burn and the way they target the long head feels the best, but decided to drop them after so many coaches explaining how they wreck your elbows. 

You've absolutely solid numbers so far, be crazy to think how much stronger you'll get on that cycle

Never had any issues on the elbows as of yet but of course if it’s causing issues then best to try something else I agree .  
 

cheers mate , coming very close to my full natty lifts now but always try to push my limits  . Looking forward to the gains tho and the libido , think the misses will be happy to :lol:

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Week 5 day 2

Warm up good mornings x3 

 

Deadlifts 

215kg 5.    200kg 6.   190kg 6

 

Close grip pull downs 

100kg 9.     90kg 10

 

Barbell rows 

120kg 7.     110kg 8

 

Straight arm pull  downs 

45kg 12.  37.5kg 15

 

Db rear sets 

20kg 12.    20kg 10.    

Pump set 10kg 30 reps 

 

Barbell curls 

65kg 7.  60kg.  6.  

 

Hammer curls across body 

25kg 12.  

20kg 16 +3 forced reps with slow negatives 

 

Incline Db curls 

20kg 8

 

20 minutes cardio 

 

struggled a bit today as Feeling a bit unwell , hit me last night after my push session . But was an ok session and pushed through it tonight .  As from next week I am going to be doing barbell rows after deadlifts  cause by the time I done deadlifts and pull downs and given it my all I feel I slack a bit in the rowing department so I would rather sacrifice pull downs slightly than rows as I feel rowing is a far superior exercise in my opinion 

 

but still weight up reps up so can’t complain made up with the rowing on the 2nd set  as the load was increased from last week 

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Bloods back today . Decent results after 8-9 weeks off 
 

cycle starts today.  
600mg test e .  300mg decca.  30mg dbol 

currently sitting at 228lbs but I will be doing weigh ins every week to track progress 

going to pin pre legs tonight  . Will update more later after session  

 

3A37B4C3-8A4C-47FF-931F-9991DE887FCF.png

84792289-F173-45CF-970E-F0E57FB6F9D0.png

0D21CEA1-66CA-48C6-9A60-A337061B492D.png

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3 hours ago, gymaddict1986 said:

Bloods back today . Decent results after 8-9 weeks off 
 

cycle starts today.  
600mg test e .  300mg decca.  30mg dbol 

currently sitting at 228lbs but I will be doing weigh ins every week to track progress 

going to pin pre legs tonight  . Will update more later after session  

 

3A37B4C3-8A4C-47FF-931F-9991DE887FCF.png

84792289-F173-45CF-970E-F0E57FB6F9D0.png

0D21CEA1-66CA-48C6-9A60-A337061B492D.png

Do you tend to use any supports on cycle. Bloods look good, what was the red marker in Muscle health? 

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1 hour ago, Cronus said:

Do you tend to use any supports on cycle. Bloods look good, what was the red marker in Muscle health? 

That was my ck level . It’s high due to high muscle amount and heavy lifting high protein diet ect . No never use any supports  never needed them to be honest . Always have some nolva on hand and caber . But never had to use it . 

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week 5 day 3
 
Warm up leg extensions and leg curls x3.

Barbell squats 

Set1. 160kg 6.    Set2 140kg 10 

 

Wide leg press 

300kg 10.   350kg 6

Pump set 250kg 20 reps 

 

Leg extensions 

70kg 12.  10

 

Seated leg curls 

57kg  16+ 2 forced reps slow negatives 

57kg 9+ 2 forced reps   slow  negatives 

 

Laying leg curls 

 54kg 8.   45kg 8

 

Standing calve raises 

Smith machine  80kg 10.   70kg 8

 

Seated calves 

70kg.  8.     60kg 11 

Pump set bodyweight 40 reps 

 

Ab work 

Cable crunches 

whole stack   25, 16,14

 

Leg raises  x3

 

20 minutes cardio 

 


started the squats tonight at 160kg was an ok session but will look forward to wacking some weight on the bar , leg press has dropped a bit what I expected but all good I am sure it will go up pretty quickly with everything else . Video attached but nothing to write home about at the moment 


https://youtube.com/shorts/GIgdC_KmCKY?feature=share

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week 5 day 4
 

Rotator cuff x3 

Incline barbell 

Set 1.  115kg 6.    Set2. 100kg 8

 

Chest dips 

Bw plus 20kg      8 plus 4 negatives 

Bw plus 20kg.     6+2 negatives 

 

Cable fly 

36kg 12.  
27kg 15 rest pause another 5 reps

 

Barbell shoulder press 

70kg 9.    70kg 7 

 

Seated Db laterals 

15kg 14.     15kg 8.  

 

Close grip bench 

100kg 7.  80kg 7

 

 Db Tricep extensions  

35kg 13.    35kg 7

 

Rope Tricep press downs 

23kg 9.    14kg 12

 

20 minutes cardio 

 

back on the dips, starting light , will work my self back up to 3 plates plus bodyweight , slightly up on the incline as I have taken the decline out and put it first . Weight up reps up good session overall 

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Week 5 day 5


Wide grip pull downs 

100kg 9.   93kg 8

 

Barbell rows 

130kg 6    120kg 8. 

 

Wide grip cable row 

113kg 11.   107kg 11

 

Shrugs  Triple drop set 

160kg 7.   120kg 12.   80kg 14

 

Db. Rear delts 

22.5kg 13.   9

12.5 kg 20 rest pause 15 rest pause 6

 

Close grip ez bar curls 

60kg 9.   55kg 10 

Pump set 30kg 22 reps 

 

Seated Db concentration curl

20kg 7 + 3 negatives 

12.5kg 12

 

Reverse bb curls 

35kg 12.  8

 

20 minutes cardio

 

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Think it’s safe to say dbol is already kicking in now . Appetite been up their today , couldn’t wait to smash my post work out meal , feeling slightly aggressive but nothing I cannot manage , libido is slightly more up there as well . Been splitting the dosages 10mg every 5 hours 3 times a day as obviously the half life is roughly 4-5 hours ish  so least it’s constantly in my system rather than In and  out .  Got leg day 2 tomorrow and then I will be taking a day off . 

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Week5 Day 6  Hamstrings  quads  calves 

 

Romanian deadlifts 

Set 1. 190kg 7.     Set2. 150kg 10

 

Laying leg curls 

54kg 14.     45kg 17 rest pause then another 3

 

Seated leg curls 

57kg 14.    

43kg 17+3 forced with slow negatives

 

Hack squats 

Set. 1.  230kg 6 reps     Set2. 210kg 7

 

Narrow leg press 

Set1.  340kg 10.      Set2. 300kg 12

 

Adductor 

70kg 12.    57kg 15

 

Abductor 

63kg 15.   12

 

Calve raises 

X3 warm ups 

90kg 10.    80kg 12

 

Seated calves raises 

80kg12  80kg 8

 

Ab work 

Cable crunches 

Whole stack  20, 15, 10

 

Leg raises x3

 

change of gym today , but more or less the same equipment but they didn’t have a seated calve raise so had to do on smith . But still weight up reps up , I have uploaded a video of my 230kg hack squats , 4.5 plates but the hack squat it selfs already weighs 50kg, if your lifting it counting it I say and another video of Rdls at 190kg

Have lowered the amount of reps on the  ab leg raises.  Getting very tedious so I will just stick to 20-30 rep sets , I can go well into the 50s but I get extremely bored before I have even got there , yawn .day off tomorrow and then I will start my next push session of the week , week 6.  Action shot attached of some narrow leg pressing along with the videos 

. Hope you all had a good week at the gym 

https://youtube.com/shorts/Nm-l81TTrAc?feature=share


 

https://youtube.com/shorts/Ib-Hf1afrl4?feature=share

 

 

 

51C4631F-FCF3-4138-8B17-EBAC148EDFCC.png

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Couple of meals taken from today , 

first pic.  150g oats dry weight cooked in water + 2 scoops whey and  frozen fruit 

2nd pic usual 300g rice 250g chicken Tom’s, beans , chopped chilli  50g cashews 

pic of my new pre workout added also 

35F6DD3F-E7D9-44F4-8A9A-F055A09AD606.jpeg

AF3D2B25-7907-4C02-9D1E-716DD3860E94.jpeg

7A829F83-DCD5-4928-B278-4BCA821317F2.jpeg

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So I think it’s time to lower frequency a bit , I am only going to be training heavier as the months progresses and on cycle ,so I think more rest time will be needed . I will be doing a 2 on 1 off routine splitting arms and shoulders from my push and pull and it will look like this 

 

day 1 chest and bi 

day 2 quads and hamstrings 

day 3  off 

day 4 shoulders Tricep and calve 

day 5  back and rear delts 

day 6 off

day 7 repeat 

 

I will post up my first session later 

 

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so day 1 week 1 of my program 

terrible session , through lack of sleep and water intake was very poor due to traveling down to hants on my motorcycle come back straight to bed and woke up dehydrated .  So my first crap session since been back at the gym but happenes sometimes , no progress on bench more or less the  same as last week   . Tomorrow be leg session .

 

 

Rotator cuff x3 

.

Warm up machine chest press x3

 

Flat bench 

125kg 6    

115kg 7 rest pause then another rep

 

Incline Db press 

50kg 8.  
42.5kg 8 rest pause then another 2

 

Incline Db fly 

25kg. 16.   20kg 12 rest pause then another 3

 

Cable fly 

20kg 10.    15kg 12.  

 

Barbell curls 

Set1. 65kg 7.    55kg 9

 

 hammer curls

25kg 10+2 negatives  

20kg 15 +3 negatives 

 

Laying cable curls 

30kg 11 ,8

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Week 1 day 2

 

Barbell squats 

Set 1.  160kg 6.   Set 150kg 7


Leg press

300kg 10.   350kg  8

Back off set   250kg 23 reps 

 

Sissy hack squats 

50kg 15,15

 

Leg extensions  

63kg 8.    57kg  10.  

 

Rdls   180kg 5.    150kg 5

Back off set 100kg 14 reps 

 

Seated leg curls 

50kg 15    10

 

Laying leg curls 

41kg 12.   8

 

Abductor 50kg 15. 12.  Adductor 50kg 12,10

 

Ab work 


bit more volume this time around and I am hitting them every 6 days instead of every 3-4 days in my last routine so plenty more time to recover and do a few more exercises I enjoy doing . Always quite liked a bit of volume to be honest and it is what actually built my physique 

no added cardio as I walked to the gym and back what is 20 minutes each way at a fast paced. So that be my cardio for today .  2nd lot of jabs done today and one week on dbol .  Dbol not fully kicked in yet what is to b expected but hopefully in another week or so.  Injectables usually kick in around 3-4 for me 

 

I will be doing sissy squats , it’s a favourite quad movement of mine to really hit that sweep  but I do them on the on hack squat machine but I won’t be pushing to hard on these for obvious reasons , so always be high rep low weight   . I have attached a couple of pic just to give an idea of the foot placement , heels are meant to come off by the way :whistling::)

EBE1E48F-92AE-439C-AB82-318588FB2F8A.jpeg

 

6D436980-4838-447A-A017-74BC5910ED08.png

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These types of squats are brutal! 

And as you say, it's a burn out / high repper

Anyone going for sets of 5 on these is asking for patella tendon issues. 

Strong going into this cycle mate, be good to see how you progress.

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15 hours ago, gymaddict1986 said:

Week 1 day 2

 

Barbell squats 

Set 1.  160kg 6.   Set 150kg 7


Leg press

300kg 10.   350kg  8

Back off set   250kg 23 reps 

 

Sissy hack squats 

50kg 15,15

 

Leg extensions  

63kg 8.    57kg  10.  

 

Rdls   180kg 5.    150kg 5

Back off set 100kg 14 reps 

 

Seated leg curls 

50kg 15    10

 

Laying leg curls 

41kg 12.   8

 

Abductor 50kg 15. 12.  Adductor 50kg 12,10

 

Ab work 


bit more volume this time around and I am hitting them every 6 days instead of every 3-4 days in my last routine so plenty more time to recover and do a few more exercises I enjoy doing . Always quite liked a bit of volume to be honest and it is what actually built my physique 

no added cardio as I walked to the gym and back what is 20 minutes each way at a fast paced. So that be my cardio for today .  2nd lot of jabs done today and one week on dbol .  Dbol not fully kicked in yet what is to b expected but hopefully in another week or so.  Injectables usually kick in around 3-4 for me 

 

I will be doing sissy squats , it’s a favourite quad movement of mine to really hit that sweep  but I do them on the on hack squat machine but I won’t be pushing to hard on these for obvious reasons , so always be high rep low weight   . I have attached a couple of pic just to give an idea of the foot placement , heels are meant to come off by the way :whistling::)

EBE1E48F-92AE-439C-AB82-318588FB2F8A.jpeg

 

6D436980-4838-447A-A017-74BC5910ED08.png

Looking forward to seeing your progress now your on cycle

Have you tried the sissy squats this way, I feel them way more the stretch is something else

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9 hours ago, swole troll said:

These types of squats are brutal! 

And as you say, it's a burn out / high repper

Anyone going for sets of 5 on these is asking for patella tendon issues. 

Strong going into this cycle mate, be good to see how you progress.

Yes you would have to be absolutely nuts to go heavy on those lol. Always loved that burn been doing them many years now  and thanks mate , just waiting for everything to kick in now 

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10 hours ago, Tonysco said:

Tom Platz was a big advocate of using the hack squat with his heels together, lifting them off as he came down. 

 

Tom platz is the man . Always liked he’s stuff , he used to do 2 variations , the other type  he’s ass would come  off the platform  and bring he’s knees forward for that extra stretch .  Never liked the look of That version , seems he had joints of steel 

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3 hours ago, Simon90 said:

Looking forward to seeing your progress now your on cycle

Have you tried the sissy squats this way, I feel them way more the stretch is something else

Never actually tried those . They look a killer 

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