Dutch Pharma


Time to light it up!

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  1. #46
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    Back and hamstrings

    Lat pull down
    3 warm up sets 85,100,100
    140 for 5 sets of 12

    One arm dumbbell row
    75 for 4 sets of 12 3 drops of 8

    Barbell row
    135 for 3 sets of 12

    Smith rack pulls elbows back Flexing lats at top
    3x12
    315
    Superset w/

    Banded dumbbell pull over
    55 for 3 sets of 12

    Hamstrings
    Lying leg curl
    70 for 2 sets of 12
    90 for 3 sets of 12

    Barbell stiff leg deadlift
    145 for 4 sets of 12

    Seated leg curl
    90 for a set of 12
    3 sets at 110 of 12

    Single leg leg curl
    40 for 3 sets of 12

    Superset w inner thigh adductor
    50 for 3 sets of 20

    Outter hip adductor
    50 for 3 sets of 20


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  2. #47
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    Quads 45 seconds rest

    Leg extensions
    Warm up 90 lbs until burn is crazy intense
    Warm up 110 until burn is almost unbearable
    1st working 170 for 15
    2nd working 210 for 10
    3rd working 220 for 10
    Then 3 drop sets hitting failure each drop

    Single leg legpress focusing purely on pump
    5 sets of 30 2 plates

    Hack squats 4 second negatives
    2 plates for 8
    4 plates for 8
    6 plates for 8
    8 plates for 8

    Single leg leg extensions 7 sets of 12
    50lbs

    Biceps

    Barbell curl 5x8
    60,80,100,100,80

    Dumbbell preacher curl 4x10
    30,20,20,20

    Super set with cross body hammer curls 4x10
    30,30,20,20

    Tricep push down single handle 4 sets of 30 using lat pulldown pulley (heavier resistance)
    40lb

    Floor skull crusher 4x8
    80 lbs

    Close grip machine dips. 3x failure at 170lbs
    25,19,17


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  3. #48
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    malfeasance's Avatar


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    Quote Originally Posted by Nlightened View Post
    I wonít detail my protocol but give a general summary... and no these wonít all be used at the same time but I will be using the following at times throughout the prep:
    Test E, NPP, Tren A, Mast P, anadrol, winny, adex, and gh.
    I am not going to ask about your current protocol, but are you able share your last "bulk" or "off season" protocol?

  4. #49
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    Quote Originally Posted by Nlightened View Post
    occluded
    Does this mean you are using one of those tourniquet thingies?

  5. #50
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    Back 30 seconds rest

    4 sets of chins body weight to total failure

    Bent over barbell row
    Warm ups 95 for 20
    Warmups 95 for 20
    1st working 135 for 15
    2nd working 225 for 12
    3rd working 315 for 8

    Chest supported Tbar row
    Warm up 1 plate for 20
    Warm up 1 plate for 20
    Working 2 plates for 15
    Working 3 plates for 12
    Workout 4 plates for 8

    Superset with one arm dumbbell row
    Warm ups 45 for 20
    Warm ups 45 for 20
    1st working 65 for 15
    2nd working 85 for 12
    3rd working 100 for 10


    Single arm pull down pronated at top and supernated at bottom of movement
    Warm up 40 for 20
    1st working 55 for a 10
    2nd working 70 for 8
    3rd 70 for 10
    20 seconds rest

    Cable pull over hands normal position
    3 sets of 15 at 42.5
    Superset with cable reverse grip easy bar pull overs 3 sets of 15 at 42.5
    15 seconds rest

    Delts pump

    Side lateral raise 8x8
    20,25,35,40,40,35,25,20

    Front raise 1x100 with 15lb dumbbells

    Rear delt flys 3x20


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  6. #51
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    Quote Originally Posted by malfeasance View Post
    Does this mean you are using one of those tourniquet thingies?
    Yea normally knee wraps.

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  7. #52
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    Warm Up : 3-5 Giant Sets
    -Lying Leg Curls - 10-12
    -Leg Extensions - 10-12
    -Seated Leg Curls - 10-12
    -Abductor Machine - 10-12
    -Adductor Machine- 10-12

    1. Plate Loaded Power Squat (Feet little bit wider than Shoulder width apart with toes slightly pointed out) - 5 sets x 12,10,8,8,8 (failure)
    225, 315, 365, 335, 335

    2. Leg Presses (Feet close together and high on the platform - Outside Quads and Hamstring Development) : 5 Sets x 15,12,10,8,8 - Pyramid Up in Weight each set.
    2 plates per side,3,4,5,6

    2 sets of Leg Extensions - 12 reps : 1/2-1 second squeeze at the top of each rep.
    110,110
    Push a little more blood before Stiff Legged Deadlifts.

    3. Stiff Legged Deadlifts - (45lb plate under your feet for the extra inch stretch....every inch counts fellas!) : 5 x 12,10,8,8,6 - Pyramid Up in Weight each set. Each set keep the intensity high, the last 2 Sets let it fucking rip - Weight is set for failure to be 8,6 But pushed and go til can lift the weight up an inch - half reps/ quarter reps, all out !!
    95,145,195,245,295
    Last 2 Sets - Superset Walking lunges with the stiff legged deadlifts. 10 steps each leg. Keep body upright. 30ís,30ís

    4. Single Leg Leg Presses - 4 x 12,10,10,10
    Each rep is done with caution, DO NOT Lose control!
    160,190,170,170

    SUPERSET these Three. Finish Strong MFers!!
    5. Leg Extensions - 3 x 12,10,10
    6. Seated Leg Curls - 3 x 12,10,10
    7. Glute Machine Kickbacks - 3 x 12,10,10

    Did not log weight while trying to monopolize equipment


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  8. #53
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    Chest

    Dumbbell chest incline 5x8 activate pec
    50,65,90,100,110ís

    5x5 flat bench stay around 70%
    225,245,245,265,265

    5x15 chest press pump only 10-15 secs between sets
    190,190,190,170,140

    Cable crossovers massive squeeze 4x20
    20 plate each side

    Delts

    Cage press 4x5
    225,195,195,195
    Dumbbell side lats run the rack up until failure then down

    Rest on the way up but not otw down
    8 reps on tje way up
    Failure otw down

    Rear delt machine 4x8 8 seconds squeeze each rep


    3 sets weighted lower abs
    Superset w/
    standing calf raises 4x15
    195,195,195,195

    3 sets weighted upper abs

    Superset w lateral raises 3x20
    15ís


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  9. #54
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    Back and hams

    Underhand Barbell Rows 5x12 contraction focus
    135,185, 225,225,185

    Wide-grip Pulldowns4x15
    100,120,140,140

    Low row cable single arm 4x20
    40x4

    Cable or Dumbbell Pullovers 4x8
    57.5x4

    Hyper extenaion 2x fail

    Hams light pump

    Single Lying leg curl 4x20 legs alternating no rest
    30lbs all the way through

    Stiff leg dumbbell 3/4 rep 4x15
    100,110,110,110

    Seated leg curl real low weight strictly pump 4x15
    90,90,90,90


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  10. #55
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    Arms and quad pump

    barbell curls 5x10
    50,60,70,80,90

    Hammer curls 1 1/2 rep 5x8
    20ís,25ís,30ís,25ís,25ís

    cable single arm curls 7x12* alternating sides no rest
    30,30,25,20,15,10,10,

    Triceps
    single arm pushdowns 5x12
    20,25,30,30,30

    close grip bench 5x8
    185,225,275,245,245

    seated rope overhead extensions 7x12
    35,35,35,35,35,35,35

    Legpress 4x20
    Warm up 4 total plates,
    Working 6,8,8,8

    Leg extension 4x30
    50,70,50,70

    Adductor abductor machine 3x20 each
    80 lbs all the way through all sets

    HATE ME but this is a major shock 7x20 standing bodyweight calve raise 30-45 seconds rest

    Abs! Hit them damn abs!



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  11. #56
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    Back and delt pump
    Meadows row 4x15 3 second squeeze
    95x4
    Single arm barbell row 4x15 3 seconds squeeze
    45,80, 70,70
    Stretchers 3x15
    85, 100, 100

    Delts
    Side lateral raise 3x15 5 seconds contractions
    15ís x 3. Smh. Those hurt like hell!

    Dumbbell front raise 3x15 2 second hold
    20ís, 15ís, 15ís

    Rear delt machine 3x8 8 sec hold
    85 x3

    Bus drivers 2 sets of 8
    45 lb plate


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  12. #57
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    Leg Day!

    lying leg curls
    2 warmups set at 50 3x8working sets
    110,110,110

    Reverse v-squat (hack) sets of 8 until barely get 8
    Started with 1 player per side.. went up by quarter plates and full plates... got to 5 plates per side. Pump in legs was painful at that point
    Total of 8 set (skipped the 4 and a quarter plate and went straight to 5)

    bulgarian split squats of death 4x10 with 3 drops
    and 10 second iso holds
    25,30,35,40ís

    leg extensions 7x12 Squeeze!
    120 all the way through. Iso hold and 5forced reps on last 2 sets

    Glute bridges (hip thrust) 3x20
    95 lbs x3

    stiff leg deadlifts dumbbell 3/4 rep 3x8 focus all glutes and hams no lower back
    95 lbs x 3

    good girls and bad girls 4x15
    90x4 on bad girls

    90x4 on good girls

    20 min cardio
    10 min sauna




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  13. #58
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    Just under 5 weeks glutes will be shredded by end of week more then liekly. received_430025527777511.jpgreceived_329992764358637.jpg

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    Dutch Pharma rep
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  14. #59
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    Chest And delts

    Incline smith press
    1st working for 20 at 185
    2nd working* for 15 at 225
    3rd working for 10 at 245
    4th working* for 8 and 5 forced reps and 8 second iso hold at 245

    dumbbell hex press 3x10
    1st working at 50lbs
    2nd working at 60lbs
    3rd working at 60 dropped to 50 and repped until failure dropped to 30and repped until failure


    Dumbbell decline press 3x8
    1st working 60ís x 15
    2nd working 80ís
    3rd working 100ís dropped to 80ísand repped until complete failure

    machine fly with iso tension
    1 set to failure* a 10 second iso hold

    Delts
    reverse pec deck 3x15
    10 second iso hold on last set
    105x3

    front barbell raise 3 x12 hard 2 sec squeezes at top
    1st working at 40
    2nd working 50
    3rd working 60

    6 ways 2 sets of 12 dumbbell. This was humbling... never do these so I started off w 15ís and could only get 8. Tries the 10ís and got 10 before failure .... did the 5ís. Got all 12. Went back to the 10ís and barely got 12.... humbled!


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  15. #60
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    6 ways are a lot harder than you'd think! Doing great man and you've got a great coach so I know you'll be coming in solid. I'll be following along!

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