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01-22-2014, 04:49 AM #10761
My re-introduction to this thread. 5'5, 175lbs, trt patient with no cycle history so far.
Just finished chest:
Free motion cable press: 2 warm ups 1 working set with 4 drops.
Incline DB press super set with incline flys: 3 sets to failure
Machine press: 2 sets 3 drops each
Cable flys: 1 set 4 drops
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01-22-2014, 06:23 AM #10762
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Originally Posted by marcus300
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01-22-2014, 06:25 AM #10763
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Originally Posted by Dpyle
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01-22-2014, 07:06 AM #10764
Goals right now are same as last year. Right now pack on as much mass as I can before starting to prep for a show in August. Work and family issues prevented it last year, and I won't let that happen again.
No cycle plans for now a paranoid wife among other things have that on hold as well.
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01-22-2014, 07:19 AM #10765
Marcus, IG thanks bros. Very well said.
Quick quesition. Is there anything I can do to get this bloat down. What could I take? Its pretty bad. Makes me think ill have to stick to my diet more strict than I already am. Anything I can do or just got to live with it?
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01-22-2014, 08:00 AM #10766
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01-22-2014, 08:12 AM #10767
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Originally Posted by chadcuz1985
It won't last forever and, chad, you're not fat by a long stretch dude.
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01-22-2014, 08:34 AM #10768
Thanks bro. I'm gonna stay clean as possible
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01-22-2014, 09:57 AM #10769
Two ways to increase intensity Igi. Either increase the weight or shorten the rest periods. When I was on a real tight schedule and only had a limited time to work out (less than the normal time allotment for that days work out) I'd go the the gym with the mindset that I have to keep a killer pace and get it done with basic, compound exercises, no fluff. When I hit my end time I would just stop and leave regardless if done or not. I quickly learned to "get it done" in the time allotted so I could make it to work or other obligation. I did not like walking away from an exercise I still wanted to do.
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01-22-2014, 10:00 AM #10770
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01-22-2014, 10:08 AM #10771
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01-22-2014, 10:28 AM #10772Originally Posted by marcus300
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01-22-2014, 11:07 AM #10773Originally Posted by kelkel
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01-22-2014, 11:15 AM #10774
Back day, tried pre exhaust....but not to sure on how to do this with back. I figured I did all rows lat, pulls first.
Standing lat pull downs
40#, 55#, 70#
Close Grip pull downs
One warm up, 165 x10 (feel), 205 x 6 drop x 3
Here I wanted to do hammer strength lat pull down machine, but the guy on it did I think I counted 10 sets :/ so went into:
DB rows
75x 10 95x 5 RP x 2
Bent over rows
145 x 9 185 x 6 RP x 2
Seated Wide grip rows (did 3 rows since couldn't do the one pull I wanted too)
165 x 8 190 x 5 drop x 3
Finished it off with hyper extensions, body weight, the holding a 25, then holding two 25's, dropping one, then dropping second until I couldn't move anymore.
20 mins treadmill increasing incline by 2 until maxed out, then back down by 2.
Anything you guys would change?
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01-22-2014, 11:19 AM #10775
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01-22-2014, 11:21 AM #10776
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01-22-2014, 11:28 AM #10777
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01-22-2014, 11:40 AM #10778
It is pre-exhaust. People refer to it two ways here:
1. Simply doing their isolation exercises first in normal fashion followed by compound exercises.
2. Pre-exhaust taken to it's limit is where you warm up on both the isolation and compound movement you're about to do and then complete them with zero rest between. This allows the target muscle to fatigue first and not the ancillary or support muscles. Very effective when given 100%. Mentzer was big on this style training.
Remember, when doing most larger, compound movements it's the smaller muscles that actually give out first, not the target muscle. On chest your delt / tri's will fatigue first. On squats it's your hips and back and so on.
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01-22-2014, 11:49 AM #10779
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01-22-2014, 11:49 AM #10780
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01-22-2014, 12:04 PM #10781
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01-22-2014, 12:17 PM #10782
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01-22-2014, 01:03 PM #10783
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Gizmo..
Go get it kel...
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01-22-2014, 01:31 PM #10784
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01-22-2014, 06:25 PM #10785
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01-22-2014, 06:54 PM #10786
Did legs tonight. Had a good workout but not mind-blowing. Had some lower back pain that shot down into my left hip. Once I was able to block it out I got in the zone but it was a battle to put it out of my mind. The dbol has kicked in and my legs blew up like balloons. It felt great
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01-22-2014, 08:24 PM #10787
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Nice chest workout tonight.. final days of cycle. Feel pretty good about it. I'm ready to stop for now. Couple pics from tonight. Time to work on the chubs now..
Last edited by Igifuno; 01-22-2014 at 08:26 PM.
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01-22-2014, 08:30 PM #10788
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01-22-2014, 08:39 PM #10789Originally Posted by DCI
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01-22-2014, 08:49 PM #10790
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01-22-2014, 09:07 PM #10791
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Originally Posted by chadcuz1985
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01-23-2014, 12:41 AM #10792
I'm still chipping away at my lifting, guys. I'm back on 7 days a week at work for the next few months, but I'm determined to get as many lifts in as possible. Worked 7-7 the last few days, but will post up my lift for tomorrow after I get it done.
I keep telling myself if I can get these lifts in now with the crazy schedule, then I really ought to show some growth when I'm able to rest more.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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01-23-2014, 03:20 AM #10793
Off to hit shoulders and triceps now, will update when I'm back.
Maybe add in some cardio too...
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01-23-2014, 05:07 AM #10794
Shoulders are on fire.
Some rotator cuff warmup
Cable laterals with dropset
DB shoulder press 3 straight sets
Upright row 2 sets, one dropset
Face pulls
BB Shrugs, 2 sets, one drop
Tricep dips, 3 sets, final to positive failure
Rope pull downs, 2 sets, 1 working set with drop
Vbar pull down, 1 working set
Felt good today.
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01-23-2014, 08:35 AM #10795
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Originally Posted by almostgone
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01-23-2014, 08:37 AM #10796
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Originally Posted by -KJ-
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01-23-2014, 09:19 AM #10797
Good morning gentlemen. I truly feel God like today.
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01-23-2014, 11:30 AM #10798
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What's up chad? Glad you're feeling great.
Legs today!!
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01-23-2014, 11:44 AM #10799
Delts for me. I'm thinkin 315 on that shoulder press lol.
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01-23-2014, 11:50 AM #10800
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Careful now!! What have you been pressing?
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