Dutch Pharma


Time to light it up!

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  1. #76
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    I take it you approve of all Dutch pharmas compounds? I used them for my prep last year and it went great. Especially when you get into daily injections later in the prep. I figured theyíre still good to go. Do you mind me asking which gh youíre using and if itís from a sponsor here? Thank you

  2. #77
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    Quote Originally Posted by Rf13 View Post
    I take it you approve of all Dutch pharmas compounds? I used them for my prep last year and it went great. Especially when you get into daily injections later in the prep. I figured theyíre still good to go. Do you mind me asking which gh youíre using and if itís from a sponsor here? Thank you
    Yeah the Dutch products are all legit great products!


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  3. #78
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    Dutch Pharma rep
    Iron Lion Rep
    http://ironlion-lab.net/





  4. #79
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    Way to go guys..he looks badass

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  5. #80
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    Quote Originally Posted by lifter916 View Post
    Way to go guys..he looks badass

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    All his work im only guiding hes doing great and He's only going to get better.

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    Dutch Pharma rep
    Iron Lion Rep
    http://ironlion-lab.net/





  6. #81
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    Quote Originally Posted by tren2k14 View Post
    All his work im only guiding hes doing great and He's only going to get better.

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    Only following the guidance of a great mind!


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  7. #82
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    Seated leg curls 4x10 20 seconds holds each set at the end
    120,130,140,150

    Stiffleg deadlifts in rack like rack pull keep bar up against legs through whole movement and donít touch pen or lockout 4x8
    145,195,245,245

    Vertical Leg Press using heavy 80 degree Smith 3x15
    245,295,295

    Legpress sets of 10 until you barely get 10
    Started at 6 total plates
    Top set at 16 total plates

    Hack squats 3x25
    3x 4 plates

    Leg extensions 3x6 with a 3 second hold
    100,120,140,150

    3 x 15 hanging leg raises
    3x12 bench leg raises

    20 min cardio


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  8. #83
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    rotator cuff warm up from blood and guts

    warm up chest incline bench 95lbs
    2 sets 15

    incline dumbbell 4x8
    80,90,100,110ís

    dumbbell hex press 4x8
    75,75,65,65ís

    Pec deck 3x15 10 seconds hold at end of every set
    90,110,110

    feet inclined pushups 3x fail
    25, 19, 17

    delts

    cage press 5x5
    135x5

    dumbbell side laterals strict form 2 seconds hold 4x8
    30ís x 4

    25 lb plate front raise bus drivers 1x100

    Abdominals

    6sets of cable crunches

    3 sets upper cable oblique crunch



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  9. #84
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    Back
    Single arm Rotary lat pull down alternating no rest
    4 set of 15 at 55

    Lat pull down
    1 sets of 15 at 140 15 seconds rest
    3 sets of 15 at 120 15 seconds rest

    Tbar row* 3 different grips* super set45 seconds rest
    4x15
    4 quarter plates
    Then one plate drop 10 reps each grip then drop another plate until one 25 left

    One arm dumbbell row
    1st working 50 for 15
    2nd working 60 for 15
    3rd working 70 for 15
    4th working 80 for 15

    Rope reverse Incline bench lat pull down
    5 sets of 15 80 lbs 2 seconds squeeze
    20 seconds rest

    V bar pull downs 3 sets of 15 2 sec squeeze
    20 sec rest
    100,120,100

    Seated row focus on xmas tree 5 seconds rest just enough for a few deep breaths never letting go of handle
    4x140

    Cable rope pull overs
    4x20 at 42.5lbs

    Back and lat stretches

    Hamstrings
    Single lying leg curl alternating no rest 3x20
    40,40,40
    Moved right into Giranda leg curls 3x 10

    Banded good morning with focus on hams and glutes with hard glute contractions. 3x 20

    Good girls bad girls
    3x20 each

    Cardio



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  10. #85
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    barbell curl 6x8
    50,60,60,70,70,70

    barbell preacher curl 5x8 control negative
    5x64

    hammer curls 7x12
    25,25,30,30,30,30,25

    rope pushdowns 6x12 hard flex at bottom
    42.5x 6

    close grip push ups slow negative then explode 5 sets to failure 60 seconds rest max

    barbell lying extensions 6 inches above nose 7x12
    60x7

    Superset with single arm cross body press down
    7x15 at 15lbs

    Quads 7x12 leg extension short rest big squeeze


    Abs

    6 sets of 20 sets cable crunches

    4 sets of 10 cable crunches with oblique twist


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  11. #86
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    Back,hammies, delts pump

    Lat pull down wide grip
    1st set of 20 warm up 70
    2nd warm of of 20 85lbs
    1st working 120 for 12
    2nd working 140 for 12
    3rd working 260 for 12

    Bent over dumbbell row
    1st working 50ís
    2nd working 70ís
    3rd working 80ís

    Single arm seated cable row
    1st 55
    2nd 70
    3rd 85

    Cable rope pullovers
    1st 35
    2nd 50
    3rd 57.5

    Hamstrings

    Stiff leg dumbbell deadlift
    1 warm up of 20 60lbs
    1st working 100
    2nd working 100
    3rd working 100

    Superset w/ side lateral raises
    4 sets of 15 at 25 lbs. 2 sec squeeze each rep

    Lying leg curl
    1st working 120
    2nd working 100
    3rd working 100

    Superset w/ rear delt fly
    3 sets of 20 at 80 lbs 10 sec iso hold after last rep each set

    Seated leg curl
    90
    120
    130
    140
    140

    Lying side lateral raise on incline bench
    3 sets to failure using 10lb dumbbell


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  12. #87
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    Leg Day!

    seated leg curl 4x6 with 3 drops each set total of 24 reps each set
    Started at 130 dropped 15 lbs each drop

    leg press hips wide stance toes slightly out sets of 10 until you miss 10 only add one plate at a time
    Top set 14 plates

    hacksquat 2 warm up sets then 3x20 hard sets hard contractions
    4 plates

    sissy squats
    1 working set to failure

    dumbbell stiff legged deadlift 3x10
    50ís, 65ís, 80ís

    seated calve raise 4x10 3 drops each set start heavy after warmed

    standing calve raise 4x15

    single leg standing calve raise 4xfailure alternating no rest



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  13. #88
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    Chest Workout :
    *Warm Up* blood and guts rotator cuff warmup

    Incline DB Press - 6x 10 - Failure (2 second Pause at bottom)
    55,60,70,75,75,75



    Flat DB Flyes - 5x 8-12 (Same Speed Up and Down - 2-3 seconds on the Positive and Negative of the repetitions)
    30ís,30ís,30ís,30ís,30ís


    DB Pullovers - 4 x 10-12 (Straight Sets)
    50lbs 15 seconds rest

    Machine Chest Press - 4 x 10-12 (Focus on Negative Reps - 2-3 seconds on the Negative and Explode on the Positive)

    Pec Deck Flyes - 3 x 10
    125x3

    Dips. Pec minor dips - 3 x Failure

    Cable flys
    3x20

    Delts

    Delt plate loaded military iso press 4x8
    75 each side


    Rear delt dumbbell 4x20
    20x4

    Front delt raise barbell 4x15
    50 (saw stars), 50, 50,60


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  14. #89
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    Back Attack!

    meadows rows 4x10
    55,85,100,125

    rack pulls lower then mid shin 5x5 stay tight at no time lose form or round out your back
    225,275,315,365,405

    straight arm pushdowns 4x8 super set with
    55x4
    single arm supinated pulldowns 4x8
    70x4

    face pulls to chest 3x12
    65x3

    Diverging row
    3x12
    130x3

    Hamstring pump

    Seated leg curls 1 1/2 rep 4x15
    100,120,120,120
    Standing hamstring curl 4x30
    30 lbs x 4

    Good girls bad girls
    3x20 each way
    90x3


    calves 5 mins of death set a timer standing calve raise machine hit 20 reps walk 10 steps then 10 steps back repeat until timer is done

    Abs
    Dragon crunches
    Superset w/
    12Ē leg lifts
    3 sets

    3x15 oblique upper cable side crunch at 25 lbs


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