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I will become a god! 6 month Puretropin log

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  1. #121
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    You're an animal. Some serious work in here getting done. Those workouts look brutal.

  2. #122
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    Mountain dog chest day monday

    machine chest press hitting sets of 8 until i could barely get 10 and used that weight for last 3 working sets didnt log weights on this exercise

    Incline Barbell press

    2 warm ups and 3 working sets of 6

    1st working 225
    2nd working 315
    3rd working 425

    flat barbell press
    1 warm up and 4 working sets of 5
    1st working 225
    2nd working 275
    3rd working 315
    4th working 335

    Slight incline fly with manual resistance 45 lbs for 10 reps then drop to 30's for 6 reps with manual resistance repeat two sets like that

    bent over lateral raises 3 sets of 20
    1st working 45
    2nd working 55
    3rd working 60

    heavy standing partial raises 3x20
    1st working 80lbs
    2nd working 85
    3rd working 90

    Dumbbell seated press 3x8
    1st working 50
    2nd working 65
    3rd working 75

    15 mins step mill


    Mountain dog back day tuesday

    low row neutral grip 3x20
    1st working 225
    2nd working 275
    3rd working the stack

    Smith machine row 4x8
    1st working 135
    2nd working 225
    3rd working 315
    4th working 315

    dumbbell pullovers 3x10
    1st working 80lbs
    2nd working 100
    3rd working 110lbs

    rack pulls from mid shin 3 warm up sets of 5 and 3 working sets of 3
    1st working 405
    2nd working 455
    3rd working 475


    rack pulls from just below knee 3 working sets of 3
    1st working 495
    2nd working 585
    3rd working 635

    this was one of the hardest back workouts in awhile


    Also hit calves

    15 mins step mill

    Mountain dog arms wednesday


    Seated incline dumbbell curls one side at a time 4 working sets
    1st working 35 lbs 2 sets to failure each side
    2nd working 40 lbs 2 sets to failure each side
    3rd working 45lbs to failure on each side then imediately stand up and hammer curl until failure stopped counting after 60 pain and pump was insane
    4th 40lbs to failure on one side then curl 1/3 the way and hold a iso hold for as long as you can i counted 23 seconds for one arm and 25 for the other

    ez bar curls 5 sets of 12 100lbs

    triceps

    Tricep pushdowns 4x30
    1st working set 16 plates
    2nd working set 17 plates
    3rd working set 19 plates for 30 and partner help force 5 more reps and iso hold for 10 seconds almost locked out
    4th working 18 plates for 30 and partner help force 10 more and iso hold for 10 seconds


    seated rope extensions 4x12
    1st working 13 plates
    2nd working 14 plates
    3rd working 16 plates
    4th working 16 plates was just about at failure on last 2 reps


    Today is legs will get that workout up after its done.



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  3. #123
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    thursday mountain dog legs

    lying leg curls 3 warm up sets and 4 working sets
    1st working 85 for 15
    2nd working 120 for 12
    3rd working 150 for 10
    4th working 170 for 8 drop to 150 for 8 drop to 120 for 8

    Leg press started off one plate each side adding 1 plate to each side and hitting 10 reps until i could barely get 10 at 16 plates started working sets from there
    1st working 16 plates
    2nd working 18 plates
    3rd working 19 plates
    total 100 reps

    Smith machine lunge light focusing on tension 4x10 at 135

    occluded leg extensions 4x15 at 150lbs 30 seconds rest max


    Stiff leg deadslifts 2 warmp ups and 4 working of 10
    1st working 200lbs
    2nd working 240
    3rd working 260
    4th working 280

    took friday off

    saturday back pump day


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  4. #124
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    monday mountain dog chest and delts

    dumbbell press 4 warm up sets 3 working 8 reps
    1st working 120
    2nd working 130
    3rd working 140 then dropped weight to 80 and did a iso tension hold for 15 seconds

    incline barbell press 2 warm ups and 3 working for 8 reps

    1st working 225
    2nd working 275
    3rd working 315

    flat barbell bench 2 warm ups 3 working for 5 reps

    1st working 225
    2nd working 275
    3rd working 315

    machine fly with iso tension 3 sets of 12 at at 200lbs
    on the last set went to failure then 1/2 rep isotensions for a 10 second count

    reverse pec deck rear delts 3 sets of 25 at 145 on last set had partner add resistance for iso hold for 10 seconds

    standing side lateral raise 3x10 perfect form lighter weight
    1st working 30
    2nd working 40
    3rd working 45

    tuesday mountain dog back day

    pull downs with neutral grip 4 x10
    1st set 140
    2nd set 180
    3rd set 230
    4th set 265 after last set a forced strech in the pulldown machine

    one arm barbell row 4 sets of 8
    1st working 70
    2nd working 95
    3rd working 145
    4th working 195 then two drop sets dropping 1 25 each time

    chest supported tbar row 3 sets of 10
    1st working 135
    2nd working 225
    3rd working 270 15 second forced strech at the end dropped one 45 and another 15 seconds forced strech

    rack deads
    225 for 5
    315 for 5
    365 for 3
    405 for 3
    455 for 3
    495 for 18 this was a challenge set

    dumbbell shrugs 3x 10 3 seconds flex at top
    1st working 80
    2nd working 100
    3rd working 120


    wednesday mountain dog arm day

    straight bar push downs elbows tucked in 5 sets of 20 max 45 seconds rest
    1st working 16 plates
    2nd working 17 plates
    3rd working 19 plates
    4th working 19 plates
    5h working 20 plates had to rest pause this set few deep breaths and back at it to finish it

    seated rope extensions 4x8
    1st working 14 plates
    2nd working 15 plates
    3rd working 16 plates
    4th working 18 plates almost hit failure last 3 reps

    machine dips 225lbs to failure 3 times

    Seated incline hammer curls one side at a time 4 working sets
    1st working 40 lbs 2 sets to failure each side
    2nd working 60 lbs 2 sets to failure each side
    3rd working 65lbs to failure on each side then imediately stand up and hammer curl until failure
    4th 65lbs to failure on one side then curl 1/3 the way and hold a iso hold for as long as you can

    ez bar preacher curl lighter weight just pumps sets 4x8 80lbs


    ez bar curl 3x8 with a 3 second negative
    1st working 60
    2nd working 110
    3rd working 130 and a 5 second iso hold

    Thursday mountain dog legs

    Seated leg curls 2 warm ups and 4 working sets of 12
    1st working 110
    2nd working 120
    3rd working 150
    4th working 170

    Banded squats 2 warm ups and 4 working sets fo 10
    1st working 280
    2nd working 365 with red bands
    3rd working 365 with green bands
    4th working 365 with green bands drop 50 lbs keep bands for 8 drop a 1 plate each side for 8 keep bands drop bands for 8 reps then drop 1 plate each side for 8


    leg extensions 3 sets of 12
    1st working 125
    2nd working 150
    3rd working 170 5 extra forced reps and a 10 second iso hold with partner pressing down as hard as he can

    tom plats hack squats 3 working sets of 20 at 160lbs after last set of 20 4 iso hold with partners pushing down on machine in the middle of a rep repeat 4 times

    lying leg curl
    1st working 110 for 12
    2nd working 125 for 12
    3rd working 150 for 15 reps then 5 more forced reps and a iso hold with partner pushing down on pad 1/3 of the way up












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  5. #125
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    Mountain dog chest and delts

    Incline smith press
    1st working 135 for 20
    2nd working 185 for 15
    3rd working 225 for 10
    4th working 315 for 8 and 5 forced reps and 8 second iso hold

    dumbbell hex press 3x10
    1st working 50
    2nd working 65
    3rd working 80 dropped to 70 and repped until failure dropped to 60 and repped until failure


    Dumbbell decline press 3x8
    1st working 60
    2nd working 70
    3rd working 80 dropped to 50 and repped until complete failure

    machine fly with iso tension
    1 set to failure 2 plates away from machine max then a 10 second iso hold

    Delts
    reverse pec deck 3x15
    all sets at 150 10 second iso hold on last set

    front barbell raise 3 x12
    1st working 60
    2nd working 100
    3rd working 140

    6 ways 2 sets of 12 20lb dumbbell

    tuesday Mountain dog back day


    Hammer low row only focusing on drivin elbows as far back as possible
    didnt log weights on this it was all about activation and pumping lats

    scapulae strech pulldowns 4x8
    1st working 165
    2nd working 210
    3rd working 230
    4th working 250

    Low cable row full range of motion
    max weight for 3x10

    Rack deads
    4 warm up sets adding one plate each time for 5 reps
    1 working 495 to failure didnt count reps this time just went until i couldnt move

    single arm pull downs 3x10
    1st working 15 plate
    2nd working 18 plate
    3rd working 21 plate

    banded hyper extensions 3 sets to failure


    Calves

    wednesday mountain dog arm day

    Seated incline hammer curls one side at a time 4 working sets
    1st working 45 lbs 2 sets to failure each side
    2nd working 55 lbs 2 sets to failure each side
    3rd working 65lbs to failure on each side then imediately stand up and hammer curl until failure stopped counting after 60 pain and pump was insane
    4th 65lbs to failure on one side then curl 1/3 the way and hold a iso hold for as long

    Dumbbell preacher curls 5x15 45 seconds rest max
    1st working 30
    2nd working 35
    3rd working 40
    4th working 45 hit failure here had to rest pause
    5th working 45 failure again around 10 rep mark rest pause got 2 more complete failure rest pause got 3 more


    reverse barbbell curl 5x15 45 seconds rest
    105lbs for all sets

    Triceps

    tricep pushdowns 4x30
    1st working 16 plate
    2nd working 18 plate
    3rd working 19 plate and 5 forced reps then 10 seconds iso hold
    4th working 20 plate and 10 forced reps and 10 seconds iso hold

    bench dips very slow building massive amount of tension 3xfailure

    Incline smith press
    1st working 135 for 20
    2nd working 185 for 15
    3rd working 225 for 10
    4th working 315 for 8 and 5 forced reps and 8 second iso hold

    dumbbell hex press 3x10
    1st working 50
    2nd working 65
    3rd working 80 dropped to 70 and repped until failure dropped to 60 and repped until failure


    Dumbbell decline press 3x8
    1st working 60
    2nd working 70
    3rd working 80 dropped to 50 and repped until complete failure

    machine fly with iso tension
    1 set to failure 2 plates away from machine max then a 10 second iso hold

    Delts
    reverse pec deck 3x15
    all sets at 150 10 second iso hold on last set

    front barbell raise 3 x12
    1st working 60
    2nd working 100
    3rd working 140

    6 ways 2 sets of 12 20lb dumbbell

    tuesday Mountain dog back day


    Hammer low row only focusing on drivin elbows as far back as possible
    didnt log weights on this it was all about activation and pumping lats

    scapulae strech pulldowns 4x8
    1st working 165
    2nd working 210
    3rd working 230
    4th working 250

    Low cable row full range of motion
    max weight for 3x10

    Rack deads
    4 warm up sets adding one plate each time for 5 reps
    1 working 495 to failure didnt count reps this time just went until i couldnt move

    single arm pull downs 3x10
    1st working 15 plate
    2nd working 18 plate
    3rd working 21 plate

    banded hyper extensions 3 sets to failure


    Calves

    wednesday mountain dog arm day

    Seated incline hammer curls one side at a time 4 working sets
    1st working 45 lbs 2 sets to failure each side
    2nd working 55 lbs 2 sets to failure each side
    3rd working 65lbs to failure on each side then imediately stand up and hammer curl until failure stopped counting after 60 pain and pump was insane
    4th 65lbs to failure on one side then curl 1/3 the way and hold a iso hold for as long

    Dumbbell preacher curls 5x15 45 seconds rest max
    1st working 30
    2nd working 35
    3rd working 40
    4th working 45 hit failure here had to rest pause
    5th working 45 failure again around 10 rep mark rest pause got 2 more complete failure rest pause got 3 more


    reverse barbbell curl 5x15 45 seconds rest
    105lbs for all sets

    Triceps

    tricep pushdowns 4x30
    1st working 16 plate
    2nd working 18 plate
    3rd working 19 plate and 5 forced reps then 10 seconds iso hold
    4th working 20 plate and 10 forced reps and 10 seconds iso hold

    bench dips very slow building massive amount of tension 3xfailure


    Thursday Mountain dog legs
    Followed his weights when listed and let's just say I'm glad I did this workout destroyed me I probably couldn't of moved what I normally move

    Legs – 20 sets:
    Standing leg curls – Do plenty of warm ups. Here you are simply going to do 4 perfect sets of 10 reps. 4 total work sets.
    Goal – Activate and pump hams
    1st working 50lbs
    2nd working 65
    3rd working 85
    4th workin 85

    Stiff legged deadlift – On these use 25 lb plates. Each set get a little bit lower, but don’t force it. Pyramid up doing sets of 10 until you can barely get 10. I do want you to lock these out and flex your glutes on each rep. We will count the last 3 sets as working sets. 3 total work sets. Here is an example of how this would look: 45 (just bar) x 10 – Warm up 95 x 10 – Warm up 145 x 10 – Warm up
    195 x 10 – Start to get hard – Working set 245 x 10 – Working set (still have a few reps left in the tank) 265 x 10 – Working set (barely get 10) Goal – Work muscle from the stretched position

    Leg press – Work your way up doing sets of 20. On these I have a little different style for you this week. I want you to put your feet around the middle of the platform (keep a few inches in between your feet) with your toes turned out some. Now when you lock out actually dorsiflex your foot (pull toes off of foot plate) so that the weight is all on your heel. This will keep more tension in your quad sweep (vastus lateralis). Do these nice and controlled. It won’t take nearly as much weight and it will burn like fire. Once you get to where you barely get 20, do that and then do one more set where you add a 10 second isohold. Just lower the weight about Ό of the way down. Don’t take it too low on the isohold because I want your partner to add tension. We’ll call this 4 worl sets. 4 total work sets. Here is exactly what I did as an example: 1 plate on each side x 20 (warm up) 2 plates on each side x 20 (warm up) 3 plates on each side x 20 (warm up) 4 plates on each side x 20 (work set – burned) 5 plates on each side x 20 (work set – intense burning) 6 plates on each side x 20 (work set – on fire)
    6 plates on each side x 20 plus a 10 second isohold where your partner applies extra resistance (Pain) Goal – Activate and pump quads
    Took everything I had in me to get that last 20

    Hack squats - Use a standard foot placement where you are strong. You are going to do 6 sets of 10. If you have a partner alternate back and forth until all sets are complete. If not only take 30 second rest breaks. These are brutal and I only used 2 plates on each side. On the 6th set do a 10 second isohold. 6 total work sets.

    Leg extension – Do 1 set of 12. Then on your next two sets do 15 full reps with your toes pointed back (foot dorsiflexed) followed by 5 forced reps and a 10 second isohold with some added partner resistance. 3 total work sets.
    1st working 125
    Next two sets 150
    Goal – Supramax pump



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  6. #126
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    Monday mountain dog chest/delts

    flat dumbbell press
    worked my way up in sets of 8 until they became tough and did a triple drop set
    1st working 130 for 8
    dropped to do 110 for 8
    dropped to 90 for 8
    and dropped to 80 for 6

    Incline barbbell press working up until i could barely get 6 last 3 sets counted as working
    275 for 6
    315 for 6
    365 for 6

    stretch pushups 3 sets to failure at the end of every set have someone put there foot on upper back to fight a 2/3 iso hold for 8 seconds

    machine fly with isotension 1 set to failure then iso hold with partner pressing down on stack for 10 seconds 175


    Delts

    Seated one arm side laterals 5 reps on each side each side switching until 20 reps 3 sets
    1st working 30
    2nd working 40
    3rd working 45

    reverse pec deck 3x15 140 with a 10 second iso hold at the end of everyset

    machine overheadpress 2x15 the whole stack



    Tuesday mountain dog back day

    Dumbbell row deadstops
    1st working 130
    2nd working 140
    3rd working 150

    scapulae strech pulldowns 5x8 345 for 8

    dumbbell pullover 3x12 extremely slow focusing on stretch
    1st working 50
    2nd working 70
    3rd working 80

    rack deads mountain dog lower back pump style 4x10 at 275

    dummbell shrugs 3x12 with 3 seconds contractions
    1st working 80
    2nd working 100
    3rd working 130


    Wednesday Mountain dog arms

    Seated incline dumbbell curls one side at a time 4 working sets
    1st working 35 lbs 2 sets to failure each side
    2nd working 40 lbs 2 sets to failure each side
    3rd working 45lbs to failure on each side then imediately stand up and hammer curl until failure
    4th 45lbs to failure on one side then curl 1/3 the way and hold a iso hold for as long as you can

    dumbbell preacher curls 4 sets 3 sets of 15 with short rest last set went to failure and had partner force a extra 5 reps then a 10 second iso hold at midpoint
    1st working 30
    2nd working 35
    3rd working 40
    4th working 40

    Barbbell curl 4 x6 perfect form and focusing on squeeze 85 lbs on 4th set dropped weight 20 lbs and got another 6 then iso hold at midpoint with partner pushing down on bar


    Triceps


    Tricep pushdowns 4x30
    1st working set 16 plates
    2nd working set 17 plates
    3rd working set 19 plates for 30 and partner help force 5 more reps and iso hold for 10 seconds almost locked out
    4th working 18 plates for 30 and partner help force 10 more and iso hold for 10 seconds


    close grip push ups going until close to failure then iso hold with partner pushing down on back for 10 seconds 3 sets

    seated rope extensions 3 sets to failure followed by 5 partials


    Thursday Mountain dog legs

    seated leg curls 6x10 warm up didnt log weight


    Stiff legged deadlift – On these use 25 lb plates. Each set get a little bit lower, but don’t force it. Pyramid up doing sets of 10 until you can barely get 10. I do want you to lock these out and flex your glutes on each rep. We will count the last 3 sets as working sets. 3 total work sets. Here is an example of how this would look: 45 (just bar) x 10 – Warm up 95 x 10 – Warm up 145 x 10 – Warm up
    195 x 10 – Start to get hard – Working set 245 x 10 – Working set (still have a few reps left in the tank) 345 x 10 – Working set (barely get 10) Goal – Work muscle from the stretched position

    Leg press with orange bands Work your way up doing sets of 20. On these I have a little different style for you this week. I want you to put your feet around the middle of the platform (keep a few inches in between your feet) with your toes turned out some. Now when you lock out actually dorsiflex your foot (pull toes off of foot plate) so that the weight is all on your heel. This will keep more tension in your quad sweep (vastus lateralis). Do these nice and controlled. It won’t take nearly as much weight and it will burn like fire. Once you get to where you barely get 20, do that and then do one more set where you add a 10 second isohold. Just lower the weight about Ό of the way down. Don’t take it too low on the isohold because I want your partner to add tension. We’ll call this 4 worl sets. 4 total work sets. Here is exactly what I did as an example: 1 plate on each side x 20 (warm up) 2 plates on each side x 20 (warm up) 3 plates on each side x 20 (warm up) 4 plates on each side x 20 (work set – burned) 5 plates on each side x 20 (work set – intense burning) 6 plates on each side x 20 (work set – on fire)
    6 plates on each side x 20 plus a 10 second isohold where your partner applies extra resistance (Pain) Goal – Activate and pump quads

    Barbell squats 4x15
    1st working 225 barely squeezed this out
    2nd working 185
    3rd working 135
    4th working 135

    lying leg curls 2x12
    1st working 85lbs
    2nd working 110lbs then partner help force 5 more reps then do 10 partials and a iso hold for 10 seconds with partner pressing down on the pad

    Friday
    chest/delt pump

    Saturday
    back pump



    Hit calves 4x this week


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  7. #127
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    How have the 10ius been treating you in comparison to 5? I've been on Pure for over a year at 5 and having some great LBM results, body composition is great, losing fat not size.

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  8. #128
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    Quote Originally Posted by feedmemore View Post
    How have the 10ius been treating you in comparison to 5? I've been on Pure for over a year at 5 and having some great LBM results, body composition is great, losing fat not size.

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    10 is night and day difference between 5 10 with slin I love it.


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  9. #129
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    Workouts will be up tomorrow have been insanely busy.


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  10. #130
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    Quote Originally Posted by tren2k14 View Post
    10 is night and day difference between 5 10 with slin I love it.


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    What are the differences you're noticing exactly?

  11. #131
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    Sleep quality and muscles recovering faster then normal. Cts are pretty bad and gets to the point where I think about dropping back to 5 but ehh fuck it. Between and and slin definitely has changed my physique.


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  12. #132
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    Quote Originally Posted by tren2k14 View Post
    10 is night and day difference between 5 10 with slin I love it.


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    oh for sure

  13. #133
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    last weeks workouts
    Monday

    Chest - 12 sets / Shoulders – 9 sets
    Machine press – Work your way up doing sets of 8. Keep going until you barely get 8 reps. Lock the
    weight out and squeeze hard on each rep. We’ll count the last 3 sets as work sets. 3 total work sets
    1st working set 17 plate
    2nd working set 19 plate
    3rd working 20 plate

    Incline barbell press – Do sets of 6 all the way up until you can barely get 6. Try to do these explosively
    and drive up hard. As usual stop about an inch or two above chest and go to Ύ lockout. We will count the
    last 3 sets as work sets. 3 total work sets
    1st working set 295
    2nd working set 315
    3rd working set 335

    Flat barbell bench press – same thing as incline
    1st working 225
    2nd working 275
    3rd working 315

    Machine fly – Do 3 sets of 12 at 150lbs


    Dumbell side laterals – few light warm up sets then 3 working sets of 12
    1st working 35
    2nd working 40
    3rd working 50

    Machine press – 3x10 max weight

    Rear delt flyes/reverse pec deck – Do 3 sets of 20 here at 130

    Tuesday

    Back - 19 sets
    Pulldowns with neutral grip 4x10
    1st working 170
    2nd working 215
    3rd working 265
    4th working 285

    Low row w/ supination 4x10 didnt log weight here only going for mind muscle contraction tensions and squeeze

    Dumbell rows 3x8 with 150lb dumbbells

    hyper extensions 3 sets to failure

    calves


    wednesday

    Biceps - 12 sets / Triceps - 12 sets
    Do plenty of curls and pushdowns to get your elbows greased up and ready to go.
    Rope pushdowns
    Supersetted with
    Standing dumbell curl 4x15 for both

    Barbell curl 4x8
    superset with
    Lying tricep extensions 4x15

    Dumbell preacher curl 4x8
    Supersetted with
    EZ bar close grip bench press 4x8

    Calves

    Thursday

    Legs – 16 sets:
    Lying leg curls 4x12
    1st working 110
    2nd working 130
    3rd working 150
    4th working 170

    Barbell squats 3 working sets of 8
    1st working 315
    2nd working 405
    3rd working 425

    Leg press 3x30
    1st working 12 plates
    2nd working 10 plates
    3rd working 10 plates

    Lunges 3x10 with lead foot elevated for deeper strech

    Dumbell stiff legged deadlift deep strech and flexing glutes hard 3x12
    1st working 70
    2nd working 80
    3rd working 90

    hit calves 4 times this week

    friday off

    saturday back pump

    sunday off


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  14. #134
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    tren2k14's Avatar


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    last weeks workouts

    Monday

    Chest

    Decline smith press 4 sets to failure adding 50lbs each set ended at 275 as little rest as possible

    flat barbbell bench 5x5 focusing on explosive
    1st working 135
    2nd working 185
    3rd working 225
    4th working 315
    5th working 335

    incline dumbbell press 4x8 and 3 drop same weight all sets 85lbs
    1st drop 70
    2nd drop 60
    3rd drop 50 and keeping sternum raise let my chest stretch for 10 seconds

    rear delt flys 3x30 at 130

    machine press3x10
    1st working 180
    2nd working 200
    3rd working 220

    dumbbell side lateral raise strict form 4x10
    1st working 30
    2nd working 35
    3rd working 40
    4th working 50

    Tuesday Back day

    dummbbel row 3 warm up sets and 3 working sets
    1st working 110
    2nd working 130
    3rd working 150 then 3 drops 1st drop 120 for 8 2nd drop 100 3rd drop 80

    scapula streches 4x8 and a 20 second stretch 255 for all sets

    chest supported row 3x10 strict form
    1st working 145
    2nd working 225
    3rd working 315

    barbell shrugs 3x12
    1stworking 225
    2nd working 315
    3rd working 405

    dumbbell pullovers 3x12 didnt have much left in me here but still managed to lift somewhat heavy
    1st working 70
    2nd working 100
    3rd working 110

    banded hyperextensions 3xfailure

    wednesday

    arms
    didnt log weights here just focused on max pump

    rope pushdowns 4x10
    super set with
    dumbbell curl with 3 second descent for 6 reps one arm at a time then after the 6 reps had a guy push down on the dummbbell while trying to still curl up for 10 seconds

    barbell reverse curls 4x12
    superset with
    seated rope extensions 4x10 with 20 seconds stretch at the end of every set

    ez bar curl 4x8
    super set with lying tricep extensions extremly slow 4x8



    Thursday

    lying leg curls 4 working sets and 3 drops
    1st working set of 15 at 80lbs
    2nd working set of 12 at 110
    3rd working set of 10 and 150
    4th working set of 8 at 170 dropped to 150 for 8 dropped to 110 for 8

    Pause squats
    5 warm up sets and 3 working sets of 5 and last 30 rep challenge set
    1st working 235
    2nd working 260
    3rd working 275
    4th working 280 for 30 reps this really pushed me the pain was insane but i couldnt quit

    one leg leg press with 4 plates
    15 with the left leg, then 15 with right.
    Rest for 10 seconds
    12 with each leg
    Rest for 10 seconds
    10 with each leg
    Rest for 10 seconds
    8 with each leg
    Rest for 10 seconds
    6 with each leg
    Rest for 10 seconds 6 with each leg

    ham killers 3 sets to failure

    barbbell stiffleg deadlift 2x15 these were light 190lbs legs were shaking




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  15. #135
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    drealdeal's Avatar


    Join Date
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    Quote Originally Posted by tren2k14 View Post
    last weeks workouts

    Monday

    Chest

    Decline smith press 4 sets to failure adding 50lbs each set ended at 275 as little rest as possible

    flat barbbell bench 5x5 focusing on explosive
    1st working 135
    2nd working 185
    3rd working 225
    4th working 315
    5th working 335

    incline dumbbell press 4x8 and 3 drop same weight all sets 85lbs
    1st drop 70
    2nd drop 60
    3rd drop 50 and keeping sternum raise let my chest stretch for 10 seconds

    rear delt flys 3x30 at 130

    machine press3x10
    1st working 180
    2nd working 200
    3rd working 220

    dumbbell side lateral raise strict form 4x10
    1st working 30
    2nd working 35
    3rd working 40
    4th working 50

    Tuesday Back day

    dummbbel row 3 warm up sets and 3 working sets
    1st working 110
    2nd working 130
    3rd working 150 then 3 drops 1st drop 120 for 8 2nd drop 100 3rd drop 80

    scapula streches 4x8 and a 20 second stretch 255 for all sets

    chest supported row 3x10 strict form
    1st working 145
    2nd working 225
    3rd working 315

    barbell shrugs 3x12
    1stworking 225
    2nd working 315
    3rd working 405

    dumbbell pullovers 3x12 didnt have much left in me here but still managed to lift somewhat heavy
    1st working 70
    2nd working 100
    3rd working 110

    banded hyperextensions 3xfailure

    wednesday

    arms
    didnt log weights here just focused on max pump

    rope pushdowns 4x10
    super set with
    dumbbell curl with 3 second descent for 6 reps one arm at a time then after the 6 reps had a guy push down on the dummbbell while trying to still curl up for 10 seconds

    barbell reverse curls 4x12
    superset with
    seated rope extensions 4x10 with 20 seconds stretch at the end of every set

    ez bar curl 4x8
    super set with lying tricep extensions extremly slow 4x8



    Thursday

    lying leg curls 4 working sets and 3 drops
    1st working set of 15 at 80lbs
    2nd working set of 12 at 110
    3rd working set of 10 and 150
    4th working set of 8 at 170 dropped to 150 for 8 dropped to 110 for 8

    Pause squats
    5 warm up sets and 3 working sets of 5 and last 30 rep challenge set
    1st working 235
    2nd working 260
    3rd working 275
    4th working 280 for 30 reps this really pushed me the pain was insane but i couldnt quit

    one leg leg press with 4 plates
    15 with the left leg, then 15 with right.
    Rest for 10 seconds
    12 with each leg
    Rest for 10 seconds
    10 with each leg
    Rest for 10 seconds
    8 with each leg
    Rest for 10 seconds
    6 with each leg
    Rest for 10 seconds 6 with each leg

    ham killers 3 sets to failure

    barbbell stiffleg deadlift 2x15 these were light 190lbs legs were shaking




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