Contest everything log

[Iranon]

9-19-2022

Chest & Back

Uni lateral low latt PD: 120lbs 3x12
Slight Incline DB press: 85Lbs 3x12
Slight incline DB flys: 60lbs 2x12-14
Wide grip PD: 4x10-12
Cable crossovers: 70lbs 4x12-15
Floor Press 275lbs 3x12
T-Bar chest supported: 4x10-12
Pullovers rope: 3x12-15

[Iranon]

9-21-2022

Cardio day

Walked 50min today, going to do it again in a few hours

Diet is savage 80g carbs, 40g fat and 250g protein, so about 1700 cals a day. I am 10 days out, need to be no more than 220 at the weigh in, don't think that will be a problem at all. Last shot of test is today (100mg) running 25mg + 25mg Anavar righ up to the show, also running 300 primo and 350mg masteron weekly, lasi IM will be a week out,so this Saturday. No other drugs are being used.

AM weight 225lbs

[Iranon]

9-22-2022
Arm day

Tri rope ext: 4x12
BB curls: 70lbs 4x15-10
Bench dips with 45lb plate 4x12
DB curls 35lbs 3x12
Lying tie ext 40lb DBs 4x12
Cable curls inside 3x12
Reverse tri ext 3x15
Hammer curls 30lb DB's 3x12

Rope ABS 3x whatever


223.8 today

[Iranon]

9-24-2022

Delts & Traps

Rear uni lateral cable delts: 5x12
Behind back cable laterals: 4x12
DB capped delts: 25-20lbs 4x12 ( ran out of gass on set two)
Neutral grip DB upright rows: 25lbs 2x12-15
DB seated shrugs: 80lbs 3x12
Face pulls 2x15


So tired, low calls really killing me

[Testie]

Training for my first show. Would love to win the masters class (over 45) and better yet be in the best shape of my life. I am about 8 months out just started my first cycle in 17 years and very excited to see what I can do at 50+. I have been on TRT for the last 12 months, my script is 120mg Test Cyp weekly.

Stats
Height 6' 1.25''
Weight 241lbs
Bodyfat 16%


Cycle:

1. 400mg Test Cyp + 500mg EQ+Anavar 50mg
2. 400mg Test Cyp + 500mg EQ+Anavar 50mg
3. 400mg Test Cyp + 500mg EQ
4. 400mg Test Cyp + 500mg EQ
5. 400mg Test Cyp + 500mg EQ
6. 400mg Test Cyp + 500mg EQ
7. 400mg Test Cyp + 500mg EQ
8. 400mg Test Cyp + 500mg EQ
9. 400mg Test Cyp + 500mg EQ
10. 400mg Test Cyp + 500mg EQ


Cycle goals are to drop 5-10lbs fat in ten weeks while gaining at least 10lbs of muscle tissue.

Hey Bro I attached a couple of pictures of a prep cycle, it’s somewhat serious but you could modify it and maybe pull some of the doses out, I can tell you this one is a wild ride but was customized for me but maybe you can use as a template

[Iranon]

Changed show date, three weeks out as of today.

9-30-2022
Delts & Traps

Rear cable delts 4x12
Reverse peck-deck rear delts 2x15
DB capped delts: 25lbs 4x12-10
Behind back cable laterals: 4x12

Neutral grip DB upright rows: 25lbs 2x12-15
DB seated shrugs: 75lbs 3x12

[Iranon]

Taking the training intensity down a notch, no need to be blasting 2-3 weeks out

Legs

10-3-2022

Smith squat: 225lbs 4x12
Seated hamstring curls: 4x12
Uni lateral leg press: 4x12
Lying hamstring curl: 4x12
Thigh ext: 2x20

Calves: 3x12-15
Inside thigh work 3x15

[Iranon]

10-7-2022

Delts & Traps

Rear cable delts full ROM: 4x12
Reverse peckdeck (rear delts) 2x12 short ROM
Behind back cable laterals: 4x12
Lying face down high incline capped delts: 25lbs 4x10-12

Low trap plate raise variation: 2x12
standing DB shrugs super slow reps: 80lbs 3x12
face pulls 2x15

rope abs 3x15-20

[Iranon]

10-10-2022

Legs

Uni lateral leg press 4 plates 4x12
Hack squat 2 plates a side 4x12-15
Lying hamstring 4x12
seated hamstring 4x12-15
Hip thrust 2x12
standing unilateral calves 3x12-15

226lbs

[Iranon]

10-12-2022

Arms

Tri rope 4x12
BB curls 70lbs 3x12-15
bench dips 3x12-15
DB curls 30-35lbs 4x12
Tri lying ext 40lb db;s 4x12
Cable curls SS with Hammer curls 2 sets each
Tri reverse ext 3x15

[Iranon]

10-17-2022

Chest and Back pump workout, only training at 85%

Cable incline press 4x12-15
Incline flys 2x12
Decline cable press 4x12-15
decline flys 2x12

Wide grip PD 4x12-15
Uni lateral low latt PD 3x15
Cable rows uni lateral 3x12
Pullovers 3x12-15


Tested bodyfat today: 7.8% at a fasted body weight of 226lbs

[Iranon]

11-12-2022
LEG day

Lying hamstring curls: 90-105lbs 4x10-12
Seated hamstring curls: 140-160lbs 4x12

Smith squats: 245-275lbs 10 reps
Uni lateral leg press quad sweep: 4 plates 4x10, 4 plates + 25 plate 1x8
Thigh ext 2x15

Hip thrust 225lbs 4x8-12
Inner thigh woman's exercise: 3x12

Standing uni lateral calves: 5x10-12

Walking lunges 2 sets


AM weight 235Lbs