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Lean bulk sponsored by Uncle Z

Joe 2013

Joe 2013

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Get Shredded!
So , 3 weeks ago i competed at the WABBA Mr.Universe in Finland . After 3 weeks i'm still quite lean , been watching my diet but still having 1 free meal every day . Training is short and intense as always . Z sent me a nice lean bulk cycle so last week i started this :
test e 750mg ew
boldenone 600 ew
deca 400ew

i have ordered some primo ace and will be getting also some primo enanthate that will replace the deca later on .

today i hit arms , 30m of supersets , very little rest between sets and working on slow contraction . tomorrow it's my favourite .....leg day
smile.gif
 
yesterday it was chest day :
incline smith machine press superset with incline dumbell flies 6 sets 15-10 reps
incline hammer strength superset with cable crossovers 4 sets 15-10 reps
dips superset with push ups 3 sets 20 reps

finished with abs
reverse crunches superset with rope cable crunches 4 sets 30 reps

today i hit back and traps
lat pulldowns 5 sets 15 reps
barbell rows superset with close grip cable rows 5 sets 15-10 reps
close grip pulldowns superset with machine rows 4 sets 15 reps
dumbell shrugs 5 sets 20-10 reps

weight this morning 193 pounds
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awesome leg day yesterday , started with leg extensions 5 sets 25-20-15-12-10 reps . Then i supersetted squats with leg press 5 sets each , last 3 sets were with 225 pounds on squats and as many plates i could handle on leg press . 15 reps each , after that i was out but went on to hams . Seated leg curls for 4 sets of 15 and dumbell deadlifts for 4 sets of 12 . Finished with standing calves , 5 sets of 20 reps . Today took the day off , will hit shoulders tomorrow
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so guys i hope you had a nice Christmas . I went to see my mum in italy and had a great family time . Now i'm back in full training mode , hit legs yesterday . On the menu leg extensions , leg press , squats , seated leg curls and straight leg deadlifts .

HAPPY NEW YEAR EVERYBODY !

- - - Updated - - -

FRIDAY : back and traps

lat pulldowns 5x 15 reps
wide grip t-bar rows 4x 12
hammer strength rows 4x10
pullover machine 4x15
barbell shrugs 5x10

cardio 30m

SATURDAY : chest

cardio 25m

incline barbell press 5x 15-10 reps
incline flies 4x12
chest press 4x12
cable crossovers 3x15

abs : 300 reps various exercises

TODAY : legs

smith machine squats 12 setsx 10 reps goin' up in weight then back down
leg press 4x20
leg extensions 4x15
standing leg curl 4x12
barbell deadlifts 4x10
calves at leg press 6x15

back to full beast training mode....lean bulk cycle goin' great !
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- - - Updated - - -

FRIDAY : back and traps

lat pulldowns 5x 15 reps
wide grip t-bar rows 4x 12
hammer strength rows 4x10
pullover machine 4x15
barbell shrugs 5x10

cardio 30m

SATURDAY : chest

cardio 25m

incline barbell press 5x 15-10 reps
incline flies 4x12
chest press 4x12
cable crossovers 3x15

abs : 300 reps various exercises

TODAY : legs

smith machine squats 12 setsx 10 reps goin' up in weight then back down
leg press 4x20
leg extensions 4x15
standing leg curl 4x12
barbell deadlifts 4x10
calves at leg press 6x15

back to full beast training mode....lean bulk cycle goin' great !
__________________
 
yesterday it was shoulders

behind the neck press 5x15-8 reps
dumbell press 4x12
standing laterals 4x12
upright rows 4x15
rear high cable laterals 3x15

did some abs work at the end

today double split :

fasted morning cardio
30m on the treadmill
20m stationary bike

then i hit abs and did 600 total reps ( ! ) of crunches , reverse crunches and other stuff

afternoon : arms

rope pushdowns superset with standing dumbell curls 5x15-8 reps
single arm dumbell extensions superset with dumbell scott curls 4x12
triset : dips - dumbell kickbacks - hammer curls 3x12

weight slowly goin' up , feeling great , eq starting to kick in good . Will add some tren ace for a 8-10 weeks blast.....that's goiing to be fun
smile.gif
 
Today : cardio and chest

30m HIT on the treadmill

incline barbell press 4x20-15-12-8 last set 225 pounds , then drop set 185x8 , 135x10
incline machine press 4x20-15-12-10 reps
incline flies 4x12
flat machine press 2x12
cable crossover 2x15

tomorrow last training of the week , sat and sun i'll traveling for work
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Builder150 said:
dont you think test p should be used along deca to avoid impotency
Click to expand...
not really brother , i never got the deca dick anyway......just run test higher than deca and you should be fine
 
saturday and sunday off because of work

yesterday : back

triset : machine pullovers-lat pulldowns-machine rows 4 trisets 15-12-10-8 reps
wide grip t-bar rows 4 sets 15-12-10-8 reps
hammer strength single arm rows 4 sets 15-15-12-12 reps
rack deadlifts 4 sets 15-12-10-8 reps

cardio 20m and 10m abs

today morning : chest

incline smith machine press 3 sets 15 reps than 4 sets 10 reps
incline hammer strength 4 sets 15-10 reps
medium incline flies 2 sets 12 reps
high incline flies 2 sets 12 reps
dips superset with cable crossover 2 sets 15 reps each

abs 200 reps rope crunches

afternoon . arms and traps

lying dumbell ext. superset with dumbell curls 4 sets 15-8 reps
v-bar pushdowns superset with dumbell scott curls 3 sets 15-12-10 reps
kickbacks superset with hammer curls 2 sets 12 reps
reverse single arm pushdowns superset with crucifix curls 2 sets 15 reps

dumbell shrugs 5 sets 15 reps

2 days off did me good.....back into intensity training mode....love it
smile.gif
 
received 3 tren ace today ( thanks Z ! ) so my cycle looks like this now

750 test e ew
600 eq ew
300 tren a ew
 
legs !

leg extensions 1 set rest-pause 100 reps
leg press 6x2o reps
sissy squats 2x15
single leg ext. 2x15
lying leg curls 3x15-10 reps
standin leg curls 2x15
hyperextensions 2x20
calves at leg press 5x20

abs 200 total reps

treadmill 10m
 
cardio and shoulders

30m stationary bike

giant set of 4 exercises 5 sets

behind the neck press
seated laterals
high cable rear laterals
single arm dumbell upright rows

first set 15 reps then 12-10-10-15 reps

finished with abs , 10m different movements

very intense workout with very short breaks between sets
 
took saturday and sunday off as i had to work away from home

monday : chest-abs

hammer incline strength superset with pec deck 4 sets 15-10 reps
incline barbell press 5 sets 10 reps
incline dumbell flies 3 sets 12 reps
dips 2 sets 15 reps
cable crossovers 2 sets 15 reps

abs 300 reps different exercises

today : legs

leg extensions 3 sets 30 reps
hack squats 3 sets 20-15-12 reps
leg press 3 sets 30 reps ( heavy )
dumbell lunges 2 sets 12 steps
adductor machine 2 sets 30 reps
abductor machine 2 sets 30 reps
seated curls 3 sets 20-15-12 reps
single leg curls 3 sets 15-12-10 reps
hyperextensions holding a plate 3 sets 20 reps
calves at leg press 3 sets 25 reps
standing calves 3 sets 20 reps
__________________
Uncle Z sponsored athlete
 
yesterday i hit back and traps

lat pulldowns 5 sets 15-10 reps
barbell rows 5 sets 10 reps
dumbell rows 4 sets 10 reps
rack deadlifts 4 sets 10 reps
barbell shrugs 4 sets 12 reps

today arms

v-bar pushdowns 5 sets 15 reps
skullcrushers 4 sets 12 reps
close grip bench press 4 sets 10 reps
barbell Scott curls 4 sets 12 reps
seated dumbell curls 4 sets 10 reps
Rope hammer curls 4 sets 12 reps
__________________
Uncle Z sponsored athlete
 
yesterday ; shoulders

barbell press 6 sets 15-8 reps
cable laterals 4 sets 10 reps
seated rear laterals 4 sets 12 reps
dumbell upright rows 3 sets 10 reps
high cable rope rows 3 sets 15 reps

today : legs

lying leg curls 5 sets 15-10 reps
leg press 10 sets 30-15 reps
dumbell deadlifts 4 sets 15 reps
leg extensions 4 sets 30 reps
standing calves 5 sets 15 reps

my right knee was bothering me today , so no squats....it feels ok today .
weight is around 192-193 pounds with abs . Will take some pics soon
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Uncle Z sponsored athlete
 
yesterday : back-abs

barbell rows 5 sets 10 reps
t-bar rows 4 sets 12 reps
pulldowns superset with rope pullovers 4 sets 15-10 reps
machine rows 4 sets 15 reps
rear barbell shrugs 4 sets 10 reps

abs rope crunches 4 sets 30 reps

today : chest

incline dumbell press 5 sets 15-8 reps
incline flies 4 sets 15-10 reps
dips 4 sets 15 reps
push up superset with cable crossovers 4 sets 20 reps

trying always to train very intense , 15-20 sec. pause between sets and increasing weight with each set...easily said than done
smile.gif

__________________
Uncle Z sponsored athlete
 
Get Shredded!
legs !

leg extensions superset with standing leg curls 6 sets 20-10 reps
smith machine squats 5 sets 15 reps
leg press 5 sets 20 reps
dumbell deadlifts 5 sets 15 reps
dumbell lunges 4 sets 12 steps
standing calves 5 sets 20 reps

did some abs work at the end ( crunches and reverse crunches )
__________________
Uncle Z sponsored athlete
 
Uncle z rep said:
How's everything working out for you?
Click to expand...
everything is going great thanks . Currently 7-8 weeks in to my lean bulk , running 750mg test e , 600 eq and 300 tren a ew . Will do the tren for 8 weeks . I'm up about 20 pounds from my last competition , condition is quite good , 6 pack still there and my training is as intense as ever . The EP line is STILL treating me real good:)..... will post some pics tomorrow , stay tuned....
 
sorry for the lack of updates ....been working long hours for the past 10 days . Still managed to train but diet suffered a bit . Now i have a few days off which i'll spend with my family . This morning i hit back in a new gym that has opened just half a mile from where i live .

wide grip pulldowns 5 sets 15-8 reps
barbell rows 4 sets 10 reps
one arm seated rows 4 sets 12 reps
reverse grip pulldowns 4 sets 10 reps
hyperextensions 3 sets 15 reps
rear barbell shrugs 4 sets 10 reps

abs 200 reps of different exc.

tomorrow it's legs
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Uncle Z sponsored athlete
 
another week-end working long hours.....back on track today !

legs :
leg extensions superset with seated leg curls 5 sets 20-15 reps
leg press 5 sets 15 reps
leg press feet high on platform ( for hams ) 5 sets 15 reps
sissy squats holding a plate 4 sets 15 reps
standing calves machine 5 sets 20 reps
__________________
Uncle Z sponsored athlete
 
tuesday : back

hammer strength pulldowns 5 sets 15-10 reps
one arm rowing machine 4 sets 10 reps
close grip pulldowns 4 sets 12 reps
T-bar rows parallel grip 4 sets 10 reps
rack deadlifts 4 sets 15 reps
barbell shrugs 4 sets 12 reps

20m treadmill

wednesday off , spent some precious time with my wife and kid

today : chest

incline barbell press 4 sets 15-10 reps
incline dumbelll flies 4 sets 12 reps
seated chest press 4 sets 15 reps
dips 3 sets maximum reps

abs 10m crunches and reverse crunches

20m treadmill

love this lean bulk , the eq at 600 ew gives me good vascularity and the tren.....well i love tren , only sides i get is some night sweating . Only running at 300 ew but it's enough to get great results . Also running proviron at 50 ed and low dose cialis for boners
smile.gif
, blood pressure and many other benefits...
__________________
 
did my last week-end working long hours... back to hardcore training today .

chest-shoulders

incline barbell press 4 sets 15.8 reps
incline dumbell flies 4 sets 15-10 reps
machine press 4 sets 15 reps
seated laterals 4 sets 12 reps
dumbell upright rows 3 sets 10 reps
rear lateral machine 3 sets 12 reps

abs 10m

cardio 20m treadmill
 
back and traps today :

hammer strength pulldowns 5 sets 15-8 reps
close grip cable rows 4 sets 12 reps
hammer strength rows 4 sets 10 reps
close grip pulldowns 4 sets 12 reps
rope cable pullovers 3 sets 15 reps
hyperextensions 2 sets 20 reps
dumbell shrugs 5 sets 15-10 reps

abs 10m

cardio 20m stationary bike

took a selfie at my gym
2q9awc8.jpg
 
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