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okay today was another AWESOME workout
trained rear delts, middle back, abdominals, hand grip
bodyweight 100.1kg
workout
3 sets one arm dumbell rows
2 sets bent over rows
1 set stiff arm rear delt machine
2 sets one arm cable rear delt extensions
3 sets standing barbell holds
Strength gains
dumbell row 67.5kg 8 reps
bent over rows 100kg 10 reps
stiff arm rear delt machine 93kg 7 reps
rear delt cable extensions 15kg 12 reps
standing barbell holds from rack 220kg 20 seconds
happy with todays results :)
okay today trained biceps
bodyweight 100.2kg
workout
3 sets barbell curls
3 sets dumbell preacher curls
2 sets straight barbell curls
1 set hammer dumbell curls
strength gains
barbell curl 63kg 6 reps
looking forward to chest tomorow
tomorows goal is 140kg flat bench, :)
todays workout was AWESOME
bodyweight 100.1kg
trained chest
workout
3 sets flat bench
2 sets decline bench
1 set incline dumbell press
2 sets incline bench
3 sets upright machine bench
Strength gains
flat bench 140kg 5 reps :) YESSSSSSS :)
incline dumbell press 57.5kg 4 reps
my left shoulder is starting to play up when i bench press now
always seems to give way whenever the bar comes down and just touches my chest, dont know what ive done but hopefully it recovers by next weeks chest workout
end week 4
bodyweight 98.5kg +4.3kg
Strengths
flat bench: 132kg 6 reps
decline bench press: 140kg, 4 reps
stiff arm rear delt flys: 93kg 6 reps
good mornings: 130kg, 10 reps
machine lateral raises 135kg, 8 reps<-machine maxed out, so stacking weight ontop
machine squat =220kg, 10 reps
sqaut: 186kg 7 reps
45 degree leg press: 760kg, 6 reps
barbell shoulder press infront: 80kg 10reps
behind the neck barbell press 92kg 6 reps
fixed pull down: 155kg, 6 reps
Lat pull down 127kg 5 reps
barbell shrugs: 182kg, 12 reps
deadlift: 230kg, 8 reps
leg extensions: 137, 11 reps<-machine maxed out
dumbell rows each arm: 67.5kg, 6 reps
calve raise using 45 degree leg press: 510kg, 7 reps
machine shoulder press: 105kg 7 reps
seated leg curl: 137, 13 reps< machine maxed out
stiff leg deadlift 195kg, 10 reps
incline dumbell press 55kg, 7 reps
reverse grip curl 40kg, 11 reps
barbell curl: 60kg, 10 reps
dumbell chest press: 55kg, 9 reps
dumbell shoulder press: 46kg, 8 reps
machine lateral row: 117kg, 6 reps
skull crushers 68kg, 6 reps
pull ups: bodyweight for 8 reps +30kg added
one legged kneeling leg curl: 52.5kg 10 reps
end week 5
bodyweight 100.2kg +5.9kg
Strengths
flat bench: 140kg 5 reps
decline bench press: 140kg, 4 reps
stiff arm rear delt flys: 95kg 6 reps
good mornings: 130kg, 10 reps
machine lateral raises 140kg, 8 reps<-machine maxed out, so stacking weight ontop
machine squat =240kg, 10 reps
sqaut: 195kg 7 reps
45 degree leg press: 760kg, 6 reps
barbell shoulder press infront: 80kg 10reps
behind the neck barbell press 92kg 6 reps
fixed pull down: 155kg, 8 reps
Lat pull down 127kg 5 reps
barbell shrugs: 190kg, 7 reps
deadlift: 230kg, 8 reps
leg extensions: 137, 11 reps<-machine maxed out
dumbell rows each arm: 67.5kg, 8 reps
calve raise using 45 degree leg press: 520kg, 8 reps
machine shoulder press: 115kg 7 reps
seated leg curl: 137, 13 reps< machine maxed out
stiff leg deadlift 195kg, 10 reps
incline dumbell press 55kg, 7 reps
reverse grip curl 40kg, 11 reps
barbell curl: 63kg, 6 reps
dumbell chest press: 60kg, 9 reps
dumbell shoulder press: 48kg, 4 reps
machine lateral row: 117kg, 6 reps
skull crushers 69kg, 7 reps
pull ups: bodyweight (100.1kg) for 8 reps +30kg added
one legged kneeling leg curl: 55kg 10 reps
one progress pic
another great workout today
bodyweight 100.7kg
trained lats, rear delts, traps
workout
1 set pull ups with added weight
1 set fixed pull down
1 set pull ups drop setted
1 set fixed pull down drop setted
2 sets one arm cable rear delt extensions
3 sets barbell shrugs
2 sets standing barbell holds
Strength gains
fixed pull down 157kg 7 reps
pulls ups with added weight bodyweight 100.7+30kg
barbell shrugs 192kg 7 reps
one arm rear delt cable extensions 17.5kg 10 reps
Recovery
chest feels a little sore from yesterdays wrokout but it is recovering amazingly fast
triceps still a little sore,
Side effects
water retention is becoming more visible now, and worsening, moon face is annoying
body hair growth is much faster
oily skin has lessened compared to what it use to be
starting to get REALLY BAD lower back pumps when i train now, their worse then the 40mg dbol lower back pumps i got on my first cycle, i can barely walk when i get them, i have to lie down in the middle of the gym to help relieve them
starting to get 1 or 2 pimples on the face, maybe 1 or 2 on my back but nothing noticable
diet atm looks like this
Breakfast: 750ml skim milk, 3 cups cereal, 1 big glass juice, 1 low fat milk shake
Lunch: 2 cups cooked rice, glass juice, 2 tins tuna
Pre workout: scoop no xplode
post workout: whey protein shake, bottle gatorade
snack 1: half box whole grain rice crasker, chicken breast, 2 slices fat free cheese
snack 2: same as snack 1
Dinner: 2 1/2 cups cooked rice, 2 steaks, 1 bread role
Before bed: glass skim milk with scoop of casein protein
ur making some nice gains bro
thanks man, glad to see people are actually reading this read, alot though read and dont comment :scratch:, owell
personaly their a little slower then i would like but im getting their slowly
anyways today trained shoulders, triceps
bodywieght 100.9kg, looking more watery and bloated though
workout
1 set dumbell shoulder press
2 sets machine shoulder press
1 set barbell shoulder press to front
3 set machine lateral raises
3 sets close grip bench press
3 dropsets close grip bench press
2 set dumbell hammer grip skull crushers
2 sets interior rotating cuff cable pulls
Strength gains
dumbell shoulder press 48kg 6 reps each arm
machine shoulder press 120kg 7 reps
barbell shoulder press to front 85kg 6 reps
machine lateral raises 145kg, 8 reps
close grip bench press 110kg 7 reps
pretty Happy with todays results, my dumbell shoulder press is the only thing bugging me coz it is going up so slowly
owell patience, hoping to hit 50kg for 8 reps by end of my cycle, fingers crossed
no wonder ur bloated manni u drink like 2litres of stuff for breakie lol
You are starting to grow now man. Are you taking anything for the bloat? BTW are you sure you are not a powerlifter? Most of your lifts are just not common. What I'm trying to say is you are very strong even when you factor in 800mg of test.
so what is your weight in lbs?
lmfao so true, but it makes getting down close to 4000 calories easy
yea the test i kicking in now so the growth is realy starting, no im not taking anything for the bloat so right now i really do look VERY smooth, its upseting coz ive lost all my definition
lol im sure im not a powerlifter, i just use my strength gains as an indicator of whether im growing or not
but thanks for complement, i really enjoy being strong, its sort of an addiction, just makes me feel good lifting real heavy weights
220 pounds, but id say confidently 10 pounds is water lol
okay today trained biceps
bodyweight 100.2kg, so ive lost weight :( not happy to im gonna increase my calories abit sinc ei do feel under my water retention i am loosing bodyfat, which isnt my goal, so gonna up the calories
anyways today i trained biceps
workout
1 set barbell curls
5 sets dumbell preacher curls
2 sets ez bar curls
Strength gains
barbell curl 65kg 4 reps, not happy with that so gonna destory more calories lol
okay today was absolute AWESOME workout again
bodyweight 100.7kg
trained legs
workout
3 sets squats
1 dropset of squats
3 drop sets machine squats
2 sets one legged kneeing leg curls
was gonna train calves but i was completely wrecked after training legs
Strength gains
squat 220kg 4 reps yeaaaaaaaa :) so ive passed my goal for legs
machine squat 250kg 8 reps
oner legged kneeling leg curl 60 kg 7 reps
VERY HAPPY with todays results
Congrats on all the progress bro, how many weeks do you have left?
I'd also appreciate it if you posted a video of your deadlifts!!
i have 4-6 weeks left, ive havent planeed when to end my cycle just yet
atm its 10 weeks, but if im still gaining good ill extend it to 12
ill have to see about the deadlift, i can do it but i only go to an average joes gym so im gonna look like abit of a wanker infront of everyone recording myself lift
but if i have a quiet day at the gym i might try sneak a video in without anyone seeing :)
:hello:
BOOOO YEA today was awesome
bodyweight 102kg
was meant to train inner back but felt like traiing chest a day early
will train my whole back 2morow instead
anyways todays workout
3 sets flat bench drop setted
1 set one arm dumbell rows, < only did this to see if i wanted to train inner back aswell, but didnt feel like it
1 set incline dumbell press
2 sets flat dumbell press
2 sets incline bench press
1 set decline bench press
2 sets upright bench press
Strength gains
160kg bench press 2 reps and 150kg 5 reps YEAAAAAAAAAAAAA
flat dumbell press 62kg 6 reps
one arm dumbell row 70kg 5 reps
REALLY happy with todays results, i guess yesterdays christmas food gave me alot of calories for growth, though i still made sure i got my 280 grams protein yesterday lol
looking forward to back tomrow
LEGS are really sore from two days agos leg workout, hoping they get better faster
nice work sweet heart:)
definitely some inspiration, nice work
Keep up the good work bro.
Honestly, one guy to another, you're experiencing very rapid recovery-times, and yet you fail to exceed your nomal workout load? Please, proceed with something one'd call extreme. You seem to me like a guy with what the majority would call giftet skills, something I'd call reachable skills for someone with his/hers goals scaled into something doable; anyway, you should according to me, start doing a lot more volumen on the excercises:
3 x DB flat
3 x Inc. DB
3 x Dips
3 x Flyes
3 x floorpress
3 x Pushdowns
4 x dropset in chest-excercise in whatever you want in.
thanks gawguz, have to thank you for the hand :)
thanks mate
hell yea :) cheers
22 sets? ummm even if i am recovering really fast why would i risk overtraining with that type of workout?
i mean ive added 30 pounds to my bench in the last week, even if i could gain a little better with more volume, 30 pounds is still impressive, and atleast i know im not overtraining
why risk trying something like your workout when my gains are already absolutaly great?
u might be right, but if my level of volume is working great for me i dont think i need to go double the volume becuase I COULD grow better, im growing great atm, so i dont think ill increase my volume as of yet
next week ill try 13 sets and see how i go, and increase my volume slowly depending on my recovery abilities
okay today was another GREAT workout
bodyweight 101.2kg
trained back, rear delts, traps
workout
2 sets pull ups with added weight
2 sets dumbell rows
2 dropsets fixed pull downs
3 sets bent over rows
1 set one arm rear delt cable extensions
2 sets barbelll shrugs
2 sets stiff arm rear delt fly
2 sets barbell shrugs
Strength gains
one arm dumbell row 70kg 6 reps
pull ups bodyweight bodyweight (101.2kg) +30kg added
fixed pull down 157kg 9 reps
bent over rows 110kg 10 reps
barbell shrugs 195kg 5 reps
stiff arm rear delt flys 105kg 7 reps
REALLY happy with todays results
here is a summary of the last weeks increases
end week 5
bodyweight 100.2kg +5.9kg
Strengths
flat bench: 140kg 5 reps
decline bench press: 140kg, 4 reps
stiff arm rear delt flys: 95kg 6 reps
good mornings: 130kg, 10 reps
machine lateral raises 140kg, 8 reps<-machine maxed out, so stacking weight ontop
machine squat =240kg, 10 reps
sqaut: 195kg 7 reps
45 degree leg press: 760kg, 6 reps
barbell shoulder press infront: 80kg 10reps
behind the neck barbell press 92kg 6 reps
fixed pull down: 155kg, 8 reps
Lat pull down 127kg 5 reps
barbell shrugs: 190kg 7 reps
deadlift: 230kg, 8 reps
leg extensions: 137, 11 reps<-machine maxed out
dumbell rows each arm: 67.5kg, 8 reps
calve raise using 45 degree leg press: 520kg, 8 reps
machine shoulder press: 115kg 7 reps
seated leg curl: 137, 13 reps< machine maxed out
stiff leg deadlift 195kg, 10 reps
incline dumbell press 55kg, 7 reps
reverse grip curl 40kg, 11 reps
barbell curl: 63kg, 6 reps
dumbell chest press: 60kg, 9 reps
dumbell shoulder press: 48kg, 4 reps
machine lateral row: 117kg, 6 reps
skull crushers 69kg, 7 reps
pull ups: bodyweight (100.1kg) for 8 reps +30kg added
one legged kneeling leg curl: 55kg 10 reps
end week 6 (current)
bodyweight 101.2kg +6.9kg
Strengths
flat bench: 160kg 2 reps
decline bench press: 150kg, 4 reps
stiff arm rear delt flys: 105kg 7 reps
good mornings: 130kg, 10 reps
machine lateral raises 145kg, 8 reps<-machine maxed out, so stacking weight ontop
machine squat =250kg, 10 reps
sqaut: 220kg 4 reps
45 degree leg press: 760kg, 6 reps
barbell shoulder press infront: 85kg 10reps
behind the neck barbell press 92kg 6 reps
fixed pull down: 157kg, 8 reps
Lat pull down 127kg 5 reps
barbell shrugs: 195kg, 5 reps
deadlift: 230kg, 8 reps
leg extensions: 137, 11 reps<-machine maxed out
dumbell rows each arm: 70kg, 6 reps
calve raise using 45 degree leg press: 530kg, 8 reps
machine shoulder press: 120kg 7 reps
seated leg curl: 137, 13 reps< machine maxed out
stiff leg deadlift 195kg, 10 reps
incline dumbell press 57.5kg, 7 reps
reverse grip curl 40kg, 11 reps
barbell curl: 65kg, 4 reps
dumbell chest press: 62.5kg, 9 reps
dumbell shoulder press: 48kg, 6 reps
machine lateral row: 117kg, 6 reps
skull crushers 69kg, 7 reps
pull ups: bodyweight (101.2kg) for 8 reps +30kg added
one legged kneeling leg curl: 60kg 7 reps
VERY HAPPY with this weeks results
pfft i eat pieces of shit like u for breakfast ..
Yes i eat pieces of shit
today was another awesome workout
bodyweight 101.7kg
trained triceps, shoulders
was meant to train biceps but my wrists are starting to play up again so didnt train them
workout
1 sets dumbell preacher curls
2 sets dumbell shoulder press
1 set machine shoulder press
1 set barbell shoulder press to chest
1 set machine lateral raises
3 dropsets upright rows
3 sets close grip bench press
3 drop sets close grip bench press
2 sets (hammer grip) lying dumbell skull crushers
Strength gains
dumbell shoulder press each arm 50kg 4 reps BOOOO YEA :)
barbell shoulder press to chest 90kg 7 reps
machine shoulder press 130kg 5 reps
upright rows 70kg 9 reps
close grip bench press 120kg 6 reps
very happy with todays results :)
today was a pretty good day
bodyweight 102.2kg
yesterday i was meant to train, but ended up going away with mates the night before to the beach campling, boating, fishing etc, and then didnt get home till 8pm last night and i hadnt slept in 2 days, so i decided not to train and have a rest day
i still kept my diet in good shape while i was away though
today i trained legs, calves
workout
4 sets squats
3 sets machine squat
2 sets one legged kneeling leg curl
3 sets calve raises using 45 degree leg press
i tried doing good morning but i cant seem to be able to stop the bar from rolling forward onto my neck when i bend down, and since its 130kg it really fukin hurts
workout was difficult coz im really sunburnt, so the bar and machine pads really hurt against my sunburn, plus one or 2 big acne pimples ive got on my back
IM ALSO GETTING REALLY BAD LOWER BACK PUMPS, their alot worse then what i use to get off 40mg of dbol, they make dbol back pumps look like fluffy clouds
i spent almost 10 minutes lying down between a set of squats at the gym today becuase i couldnt stand my lower back pump was that bad
WATER BLOAT is also getting really bad now, my face is looking ridiculous its that moon shaped, im scared to go out at night now coz my face looks so rounded, my overall body is also bloated like crazy, ive lost all definition around a layer of water, i do look bigger but not liking the water
ANYWAYS I STILL GOT STRONGER
strength gains
squat 220kg 7 reps
machine squat 260kg 7 reps
one legged kneeling leg curls 65kg 7 reps
calve raises using 45 degree leg press 535kg 9 reps
tomrow ill be traing inner back and biceps if my wrist is feeling better
new years eve is 2morow night, so dont know whether to drink or not since im going away with mates again
plus new years day i have a dance event where i most likely wont get to eat anything, and end up drinking alcohol amongst other substances
so i dont really wanna get sloshed new years eve since new years day im already going to get sloshed and not get to eat properly :(
ill see how things go, at this rate next 2-3 days arent looking to good
Damn man! Really inspirational thread! You gotta watch out pal, you are going to have metallurgists coming to excavate the diamonds you call forearms! Impressive!
Keep up all the good work, and keep the posts coming.
I have also been getting an incredible lower back pump when I train. It happens when I train my bi's and on leg day.
I also seem to get a huge pump when I train calves or run on my Tibilas Anterior (think that's it's name, the muscle on the front of my shin)
I'm on week 9 of a 10 week Dbol, Test E cycle.
Great progress to date!
lmfao ahah thanks man appreciate it
yea but im only on test lol, and the back pumps are worse then what i got on 40mg dbol
owell ill maanage and train hard lol
ANYWAYS today was another awesome workout
bodyweight 101.6kg
unfortunatly i didnt realise my gym closed early, so when i got their the speaker came on and said closing in 20mins
so i did half my workout and finished the rest at home
I ALSO TRIED USING A SUPPLEMENT CALLED JACKED TODAY, and omg hated it, it gave me the worst shakes and tingles all over my body and couldnt stop sweating, definetaly not using it again
today i trained inner back, rear delts, biceps
workout
3 sets bent over rows
3 sets stiff arm rear delt flys
then at home
6 sets one arm dumbell preacher curls
Strength gains
stiff arm rear delt flys 112kg 8 reps
bent over rows 115kg 8 reps
one arm preacher curls were 55pounds 7 reps, its in pounds coz my dumbell weight set at home is in pounds
HAppy with today results
bring on the new years
subbed great log so far bro
u didnt like jack3d?
fcuk you then , your a dog
your a sh-it mate
thought id post up some more progress pics since people always seem to wanna see pics rather then read a LOG lol
but thats f.e, im exact same lol
hope you notice some difference