-
👋Hello, please SIGN-UP FOR A FREE account and become a member of our community!
You will then be able to start threads, post comments and send messages to other members. Thanks! -
💪Check Out IronMag Labs Andro Hard® - Powered by R-Andro & Epi-Andro! 💊 -
👉Check Out Platinum Pharms🌽Corn Hole Sale!🌽
PSL Sponsored Log Marvel
- Thread starter marvel32
- Start date
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Monday – Spoke with Coach and decided to lower carbs
New Macros are: 430 protein, 120 carbs & 71 fat*
Leg Day
20 mins warm up on treadmill*
Standing Single Leg Curl 3 x 8-12 65 70 75*10
Barbell Squat 3 x 15 315 315 320(new PR)
Red Banded Leg extension 3 x 10-15 70 90 110*12
Hammer Strength Frog Squat (meadows) 3 x 8-12 90 140 160
Adductor 4 x 20 70 75 80 85
Seated Leg Curl (2 sec contraction hold) 3 x 15 135 150 165
30 mins on Arc Trainer
Tuesday – Cardio Only Day
Wednesday – We were hit by a huge blizzard most gyms shut down and unsafe to drive to unscheduled off day.
Thursday – 2nd Leg Day
20 mins warm up on treadmill
Assisted Glute Ham Raise 3 x 10-12 bodyweight 2 w/o assistance-10 with 2 w/o assistance-10 with
Single Leg Press (Green Band) 4 x 25 2 plates +10 2plts+25 2plts+35 3plts
Single Leg Extensions 1.5 reps for 3 x 15 40 50 60
Super Set
Vertical Leg Press 3 x 20 2plts+20 2plts+40 2plts+60
Sissy Squat 3 x 15 bodyweight - -
Machine Stiff Leg Dead 3 x 15-20 2plts 2plts+20 2plts+40 (partials till failure)
Smith Calf Raise 4 x 20 185 185 195 195
I normally don’t do HIIT after legs but since I missed the previous day
30 mins Stairs HIIT
Sent from my SGH-T999 using Tapatalk
New Macros are: 430 protein, 120 carbs & 71 fat*
Leg Day
20 mins warm up on treadmill*
Standing Single Leg Curl 3 x 8-12 65 70 75*10
Barbell Squat 3 x 15 315 315 320(new PR)
Red Banded Leg extension 3 x 10-15 70 90 110*12
Hammer Strength Frog Squat (meadows) 3 x 8-12 90 140 160
Adductor 4 x 20 70 75 80 85
Seated Leg Curl (2 sec contraction hold) 3 x 15 135 150 165
30 mins on Arc Trainer
Tuesday – Cardio Only Day
Wednesday – We were hit by a huge blizzard most gyms shut down and unsafe to drive to unscheduled off day.
Thursday – 2nd Leg Day
20 mins warm up on treadmill
Assisted Glute Ham Raise 3 x 10-12 bodyweight 2 w/o assistance-10 with 2 w/o assistance-10 with
Single Leg Press (Green Band) 4 x 25 2 plates +10 2plts+25 2plts+35 3plts
Single Leg Extensions 1.5 reps for 3 x 15 40 50 60
Super Set
Vertical Leg Press 3 x 20 2plts+20 2plts+40 2plts+60
Sissy Squat 3 x 15 bodyweight - -
Machine Stiff Leg Dead 3 x 15-20 2plts 2plts+20 2plts+40 (partials till failure)
Smith Calf Raise 4 x 20 185 185 195 195
I normally don’t do HIIT after legs but since I missed the previous day
30 mins Stairs HIIT
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Friday – Arms*
Rope Hammer Cable Curl 3 x 10 50 70 90
DB Curl 3 x 15 20 25 30
Hoist Bicep Curl Machine 3 x 20 45 54 54 partials till failure
Machine Tricep Pushdown 3 x 8-10 80 110 140
Single DB Overhead Tricep Extension 3 x 12 25 30 35
Strive Tricep Extension Machine 3 x 15 60 65 70 partials till failure
Precor Machine cardio 50 mins
End of 7th week cardio stats 3638 total calories burned. That’s an average of 519.7 kcal daily which isn’t bad considering I lost a day due to the snow storm.
12 Weeks Out
Saturday Back
20 min warm up on Arc Trainer
Nautilus Pullover Machine with Red mini band 4 x 6-8 135 160 170 180
Lat Pulldown 4 x 6-8 220 220 220*7 220*6
Box seated single cable rows 4 x 8-10 155 165 175 185 Drop set (185x10 170x6 155x5)
Bentover Rope Cable Row (Dusty Hanshaw) 4 x 8-10 60 70 75 75
Deadlifts 4 x 8-10 285 295 305 315
Reverse Hypers 1 set of bodyweight for 20 reps
30 mins HIIT on stairs
Sunday – Chest & Shoulders
John Meadows Chest & Shoulder workout
40 mins on Arc Trainer
Inject 250 mg Test E & 175 mgs Deca into left Lat and right medial delt using slin pins. No knots or issues, actually not even an soreness in Lat which is a seldom used site for me.*
Monday – Leg Day
Morning Cardio 40 mins
Standing Single Leg Curl 3 x 8-10 70 75*9 75*8
Hack Squat 3 x 8-10 6 plates 6plts+50 8 plates
Red Banded Leg extension 3 x 10-15 90 110 130 Drop set (130x15 110x6 90x6 70x4)
Hammer Strength Frog Squat (meadows) 3 x 10-12 140 160 180
Adductor 4 x 20 75 80 85 90 Drop set (90x20 70x20 60x20)
Seated Leg Curl (2 sec contraction hold) 3 x 15 150 165 180 Drop Set (180x15 165x12 150x12 135x10)
Seated Calf Raise 3 x 25 90 90 90
DB Shrugs 3 x 8 70 75 80
20 mins HIIT on Elliptical
Tuesday – (Today) – Cardio only day 50 mins
Sent from my SGH-T999 using Tapatalk
Rope Hammer Cable Curl 3 x 10 50 70 90
DB Curl 3 x 15 20 25 30
Hoist Bicep Curl Machine 3 x 20 45 54 54 partials till failure
Machine Tricep Pushdown 3 x 8-10 80 110 140
Single DB Overhead Tricep Extension 3 x 12 25 30 35
Strive Tricep Extension Machine 3 x 15 60 65 70 partials till failure
Precor Machine cardio 50 mins
End of 7th week cardio stats 3638 total calories burned. That’s an average of 519.7 kcal daily which isn’t bad considering I lost a day due to the snow storm.
12 Weeks Out
Saturday Back
20 min warm up on Arc Trainer
Nautilus Pullover Machine with Red mini band 4 x 6-8 135 160 170 180
Lat Pulldown 4 x 6-8 220 220 220*7 220*6
Box seated single cable rows 4 x 8-10 155 165 175 185 Drop set (185x10 170x6 155x5)
Bentover Rope Cable Row (Dusty Hanshaw) 4 x 8-10 60 70 75 75
Deadlifts 4 x 8-10 285 295 305 315
Reverse Hypers 1 set of bodyweight for 20 reps
30 mins HIIT on stairs
Sunday – Chest & Shoulders
John Meadows Chest & Shoulder workout
40 mins on Arc Trainer
Inject 250 mg Test E & 175 mgs Deca into left Lat and right medial delt using slin pins. No knots or issues, actually not even an soreness in Lat which is a seldom used site for me.*
Monday – Leg Day
Morning Cardio 40 mins
Standing Single Leg Curl 3 x 8-10 70 75*9 75*8
Hack Squat 3 x 8-10 6 plates 6plts+50 8 plates
Red Banded Leg extension 3 x 10-15 90 110 130 Drop set (130x15 110x6 90x6 70x4)
Hammer Strength Frog Squat (meadows) 3 x 10-12 140 160 180
Adductor 4 x 20 75 80 85 90 Drop set (90x20 70x20 60x20)
Seated Leg Curl (2 sec contraction hold) 3 x 15 150 165 180 Drop Set (180x15 165x12 150x12 135x10)
Seated Calf Raise 3 x 25 90 90 90
DB Shrugs 3 x 8 70 75 80
20 mins HIIT on Elliptical
Tuesday – (Today) – Cardio only day 50 mins
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Wednesday – 2nd back Day, Traps & Abs
Warm up on tread mill 20 mins.
Rack Chins with 4 second negative 3 x failure bodywightx10 bodyweightx8 Rest/pause set bodyweightx(8-5-3)
Close Mag Grip Cable Row 3 x 15 75 90 105
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 45 60 70
Single Arm Red Band Plate Loaded Row Machine 3 x 10 55 65 70
Single Arm Rope Lat Pulldown 3 x 15 60 60 75
DB Shrugs 3 x 12 60 65 70
Kneeling Rope Cable Crunch 4 x 20 60 75 75 90
30 mins HIIT on Stairs
Injected 250 mg of Test E and 175 mg Deca from PSL into my right glute.
Thursday – 2nd Legs
Warm up on Arc Trainer 20 mins
Assisted Glute Ham Raise 3 x 10-12 2 without assistance/10 with 3 without assistance/9 with 1 without assistance/11 with*
Red mini band around knees Safety Squat 3 x 25 70 70 80
Single Leg Extension 3 x 8/12 (drop set each set) 60/40 70/40 70/50
Super Set
Vertical Leg Press 3 x 20 2plts+60 2plts+80 4 plates
Sissy Squat 3 x 15 bodyweight for all 3 sets
Machine Stiff leg deads 4 x 20 2plts+40 2plts+50 2plts+60 2plts+70
Arc Trainer 30 mins
Sent from my SGH-T999 using Tapatalk
Warm up on tread mill 20 mins.
Rack Chins with 4 second negative 3 x failure bodywightx10 bodyweightx8 Rest/pause set bodyweightx(8-5-3)
Close Mag Grip Cable Row 3 x 15 75 90 105
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 45 60 70
Single Arm Red Band Plate Loaded Row Machine 3 x 10 55 65 70
Single Arm Rope Lat Pulldown 3 x 15 60 60 75
DB Shrugs 3 x 12 60 65 70
Kneeling Rope Cable Crunch 4 x 20 60 75 75 90
30 mins HIIT on Stairs
Injected 250 mg of Test E and 175 mg Deca from PSL into my right glute.
Thursday – 2nd Legs
Warm up on Arc Trainer 20 mins
Assisted Glute Ham Raise 3 x 10-12 2 without assistance/10 with 3 without assistance/9 with 1 without assistance/11 with*
Red mini band around knees Safety Squat 3 x 25 70 70 80
Single Leg Extension 3 x 8/12 (drop set each set) 60/40 70/40 70/50
Super Set
Vertical Leg Press 3 x 20 2plts+60 2plts+80 4 plates
Sissy Squat 3 x 15 bodyweight for all 3 sets
Machine Stiff leg deads 4 x 20 2plts+40 2plts+50 2plts+60 2plts+70
Arc Trainer 30 mins
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Friday – Arms*
Warm up Treadmill 20 mins
Machine Tricep Pushdown 3 x 8-10 80 110 140
Orange Banded Overhead Tricep Extension 3 x 12 135 150 165 Drop set (165x12 150x7 135x4 120x2)
Deadstop Skullcrusher 4 x 15 90 90*14 90*11 90*10 Rest/Pause (10-5-3)
Tricep Stretch 35lbs x 45 secs
DB Curl 3 x 15 25 30 35
Preacher Curl Machine 3 x 15 25 35 45 Drop set (45x15 35x11 30x8 25x6)
DB Crossbody 4 x 20 15 15 15 15
Bicep Stretch 20lbs x 60 secs
DB Shrugs 3 x 20 45 50 55
Cable Laterals 10lbs x 15 12.5lbsx15 100 reps starting at 15 lbs dropping as needed
Lower Ab Machine 3 x 15 30lbs 30 30
Arc Trainer Cardio 30 mins
End of 9th week cardio stats 5037 total calories burned. That’s an average of 719.6 kcal daily which isn’t bad considering I lost a day due to the snow storm.
11 Weeks Out
Saturday Back
30 mins Posing Class
20 min warm up on Treadmill
Nautilus Pullover Machine with Red mini band 4 x 6-8 150 165 175 185
Angled Neutral Lat Pulldown 4 x 6-8 165 165 170 170
Box seated single cable rows 4 x 8-10 160 170 180 190*
Bentover Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 70 70 80 80
Supported Double DB Rows 4 x 10-12 20 30 40 50 Drop set (50x12 35x8 25x6)
Snatch Grip Rack Deads 4 x 8-10 355 365 375 385
Reverse Hypers 2 set of bodyweight for 20 reps
30 mins HIIT on stairs
Sunday – Chest & Shoulders
20 min warm up on Treadmill
John Meadows Chest & Shoulder workout
30 mins on Arc Trainer
Inject 275 mg Test E & 175 mgs Deca into left Glute. Broke thru a little scar tissue but one of my smoothest injections yet.*
Monday – Leg Day
Arc Trainer warm up 20 mins
Standing Single Leg Curl 3 x 8-10 75 75 80*9
Barbell Squat 3 x 15 320 320 325
Leg extension 3 x 10-15 (1.5 reps) 70 90 90
Hammer Strength Frog Squat (meadows) 3 x 10-12 160 170 180 Iso hold 40 secs
Adductor 4 x 20 80 85 90 95*
Lying Leg Curl (machine just has numbered plates) 3 x 12 4 5 6 Drop (6x12 5x12 4x8 3x6)
Behind the Back BB Shrugs 3 x 8 70 80 90
Vacuum Ab hold 30 secs 35 secs
30 mins Arc Trainer*
Tuesday – (Today) – Cardio only day 50 mins
Sent from my SGH-T999 using Tapatalk
Warm up Treadmill 20 mins
Machine Tricep Pushdown 3 x 8-10 80 110 140
Orange Banded Overhead Tricep Extension 3 x 12 135 150 165 Drop set (165x12 150x7 135x4 120x2)
Deadstop Skullcrusher 4 x 15 90 90*14 90*11 90*10 Rest/Pause (10-5-3)
Tricep Stretch 35lbs x 45 secs
DB Curl 3 x 15 25 30 35
Preacher Curl Machine 3 x 15 25 35 45 Drop set (45x15 35x11 30x8 25x6)
DB Crossbody 4 x 20 15 15 15 15
Bicep Stretch 20lbs x 60 secs
DB Shrugs 3 x 20 45 50 55
Cable Laterals 10lbs x 15 12.5lbsx15 100 reps starting at 15 lbs dropping as needed
Lower Ab Machine 3 x 15 30lbs 30 30
Arc Trainer Cardio 30 mins
End of 9th week cardio stats 5037 total calories burned. That’s an average of 719.6 kcal daily which isn’t bad considering I lost a day due to the snow storm.
11 Weeks Out
Saturday Back
30 mins Posing Class
20 min warm up on Treadmill
Nautilus Pullover Machine with Red mini band 4 x 6-8 150 165 175 185
Angled Neutral Lat Pulldown 4 x 6-8 165 165 170 170
Box seated single cable rows 4 x 8-10 160 170 180 190*
Bentover Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 70 70 80 80
Supported Double DB Rows 4 x 10-12 20 30 40 50 Drop set (50x12 35x8 25x6)
Snatch Grip Rack Deads 4 x 8-10 355 365 375 385
Reverse Hypers 2 set of bodyweight for 20 reps
30 mins HIIT on stairs
Sunday – Chest & Shoulders
20 min warm up on Treadmill
John Meadows Chest & Shoulder workout
30 mins on Arc Trainer
Inject 275 mg Test E & 175 mgs Deca into left Glute. Broke thru a little scar tissue but one of my smoothest injections yet.*
Monday – Leg Day
Arc Trainer warm up 20 mins
Standing Single Leg Curl 3 x 8-10 75 75 80*9
Barbell Squat 3 x 15 320 320 325
Leg extension 3 x 10-15 (1.5 reps) 70 90 90
Hammer Strength Frog Squat (meadows) 3 x 10-12 160 170 180 Iso hold 40 secs
Adductor 4 x 20 80 85 90 95*
Lying Leg Curl (machine just has numbered plates) 3 x 12 4 5 6 Drop (6x12 5x12 4x8 3x6)
Behind the Back BB Shrugs 3 x 8 70 80 90
Vacuum Ab hold 30 secs 35 secs
30 mins Arc Trainer*
Tuesday – (Today) – Cardio only day 50 mins
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Current Supplements*
Daily
Citrus Bergamot 2 caps (AM)
Multivitamin
3000 mg Fish Oil twice daily
Phytosome Curcumin 2 caps daily
Ubiquinol 200 mg daily
Vitamin D3 3000 iu daily
Tudaca 500 mg
NAC 2.4 grams daily
ECGC 4 pills daily
Cranberry Pill 1 daily
Letro 1.25-2.5 mg daily (reversing a little gyno)
Prami .75 mg daily
Tadalafil 5-7.5 mg daily for BP/cholesterol*
Currently 40 mcg T3 (running a 6 week cycle)
Start Clen on 4/9/16 for 2 weeks
Sparingly
Metformin used with Cheat meals
Na-R-Ala used with carb meals when necessary
Sent from my SGH-T999 using Tapatalk
Daily
Citrus Bergamot 2 caps (AM)
Multivitamin
3000 mg Fish Oil twice daily
Phytosome Curcumin 2 caps daily
Ubiquinol 200 mg daily
Vitamin D3 3000 iu daily
Tudaca 500 mg
NAC 2.4 grams daily
ECGC 4 pills daily
Cranberry Pill 1 daily
Letro 1.25-2.5 mg daily (reversing a little gyno)
Prami .75 mg daily
Tadalafil 5-7.5 mg daily for BP/cholesterol*
Currently 40 mcg T3 (running a 6 week cycle)
Start Clen on 4/9/16 for 2 weeks
Sparingly
Metformin used with Cheat meals
Na-R-Ala used with carb meals when necessary
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Wednesday – 2nd back Day, Traps & Abs
Warm up on tread mill 20 mins.
Super Set
Twisting Dual Handle Lat Pulldown 3 x 12 90 105 120
Close Mag Grip Cable Row 3 x 12 90 105 115
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 70 75 75
Single Arm Red Band Plate Loaded Row Machine 3 x 10 70 75 75
Single Arm Rope Lat Pulldown 3 x 15 90 90 90
Reverse Hypers 2 x 20 10 10
Behind Back Shrugs 3 x 12 50 60 70
HIIT on Stairs 30 mins
Injected 275 mg of Test E and 175 mg Deca from PSL into my left glute.
Thursday – 2nd Legs
Warm up on Arc Trainer 20 mins
Assisted Glute Ham Raise 3 x 10-12 2 without assistance/10 with 3 without assistance/9 with 1 without assistance/11 with*
Green Band Single Leg Press 4 x 25 2plts+35 3 plates 3plts+10 3plts+20 Isohold 30 secs
Single Leg Extension 3 x 21’s 60 70 80*
Super Set
Vertical Leg Press 3 x 20 2plts+80 4 plates 4plts+10
Walking Barbell Lunges 3 x 20 steps 30 40 40
Machine Stiff leg deads 4 x 20 2plts+60 2plts+70 2plts+80 4plates partials till failure
Arc Trainer 30 mins
Friday – Arms*
Warm up Treadmill 20 mins
Super Set
EZ Bar Curl 3 x 12 50 60 60
Straight Bar Cable Extension 3 x 10 90 105 120
Super Set
Incline DB Curls 3 x 15 15 20 20
Incline DB Skull Crushers 3 x 12 25 30 35
DB Cross body Curls 4 x 20 20 20 20 20 Drop set (20x20 12x20 8x10)
Orange Banded Overhead Tricep Extension 4 x 15 150 165 170 170 Drop Set (170x10 155x4 140x4 110x3)
Arc Trainer 30 mins
End of 10th week cardio stats 4864 total calories burned. That’s an average of 694.8 kcal daily.
10 Weeks Out
Saturday - Back
Spent the morning at prejudging for a client, got workout in between shows with a different client.
20 min warm up on Treadmill
Nautilus Pullover Machine with Red mini band 4 x 6-8 160 170 180 190
Angled Neutral Lat Pulldown 4 x 6-8 170 170 175 175
Box seated single cable rows 4 x 8-10 165 175 185 195 Rest/Pause (10-6-3)*
Bentover Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 80 80 85 85
Supported Double DB Rows 4 x 10-12 40 45 50 50 Rest/Pause (12-7-4)
Snatch Grip Deficit Deadlifts 4 x 8-10 225 225 235 235
Reverse Hypers 2 x 20 20 20
30 mins HIIT on stairs
Sunday – Chest & Shoulders
20 min warm up on Arc Trainer
John Meadows Chest & Shoulder workout
30 mins HIIT on Arc Trainer
Inject 275 mg Test E & 175 mgs Deca into right delt and left trap using slin pins.*
Monday – Leg Day
This was an abbreviated leg day from my normal volume. Been having some weird soreness in IT band of left leg. Don’t want to have to stop training legs but also need to make sure I injury myself. Taking a few weeks off heavy Barbell squatting as well.
Arc Trainer warm up 20 mins
Standing Single Leg Curl 3 x 8-10 75 75 75*8
Hack Squat 3 x 8-10 6plts+50 6plts+50 6plts+50
Leg extension 3 x 10-12 70 90 110
Hammer Strength Frog Squat (meadows) 3 x 10-12 170 180 190*
Lying Leg Curl 3 x 12 15kg 20kg 25kg
20 mins Arc Trainer*
Tuesday – Cardio only day 50 mins
Spoke with Coach and will be bumping up cardio to 60 mins a day split into 30 mins fasted in the morning and 30 mins after lifting (HITT or steady state depending on recovery/legs)
Sent from my SGH-T999 using Tapatalk
Warm up on tread mill 20 mins.
Super Set
Twisting Dual Handle Lat Pulldown 3 x 12 90 105 120
Close Mag Grip Cable Row 3 x 12 90 105 115
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 70 75 75
Single Arm Red Band Plate Loaded Row Machine 3 x 10 70 75 75
Single Arm Rope Lat Pulldown 3 x 15 90 90 90
Reverse Hypers 2 x 20 10 10
Behind Back Shrugs 3 x 12 50 60 70
HIIT on Stairs 30 mins
Injected 275 mg of Test E and 175 mg Deca from PSL into my left glute.
Thursday – 2nd Legs
Warm up on Arc Trainer 20 mins
Assisted Glute Ham Raise 3 x 10-12 2 without assistance/10 with 3 without assistance/9 with 1 without assistance/11 with*
Green Band Single Leg Press 4 x 25 2plts+35 3 plates 3plts+10 3plts+20 Isohold 30 secs
Single Leg Extension 3 x 21’s 60 70 80*
Super Set
Vertical Leg Press 3 x 20 2plts+80 4 plates 4plts+10
Walking Barbell Lunges 3 x 20 steps 30 40 40
Machine Stiff leg deads 4 x 20 2plts+60 2plts+70 2plts+80 4plates partials till failure
Arc Trainer 30 mins
Friday – Arms*
Warm up Treadmill 20 mins
Super Set
EZ Bar Curl 3 x 12 50 60 60
Straight Bar Cable Extension 3 x 10 90 105 120
Super Set
Incline DB Curls 3 x 15 15 20 20
Incline DB Skull Crushers 3 x 12 25 30 35
DB Cross body Curls 4 x 20 20 20 20 20 Drop set (20x20 12x20 8x10)
Orange Banded Overhead Tricep Extension 4 x 15 150 165 170 170 Drop Set (170x10 155x4 140x4 110x3)
Arc Trainer 30 mins
End of 10th week cardio stats 4864 total calories burned. That’s an average of 694.8 kcal daily.
10 Weeks Out
Saturday - Back
Spent the morning at prejudging for a client, got workout in between shows with a different client.
20 min warm up on Treadmill
Nautilus Pullover Machine with Red mini band 4 x 6-8 160 170 180 190
Angled Neutral Lat Pulldown 4 x 6-8 170 170 175 175
Box seated single cable rows 4 x 8-10 165 175 185 195 Rest/Pause (10-6-3)*
Bentover Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 80 80 85 85
Supported Double DB Rows 4 x 10-12 40 45 50 50 Rest/Pause (12-7-4)
Snatch Grip Deficit Deadlifts 4 x 8-10 225 225 235 235
Reverse Hypers 2 x 20 20 20
30 mins HIIT on stairs
Sunday – Chest & Shoulders
20 min warm up on Arc Trainer
John Meadows Chest & Shoulder workout
30 mins HIIT on Arc Trainer
Inject 275 mg Test E & 175 mgs Deca into right delt and left trap using slin pins.*
Monday – Leg Day
This was an abbreviated leg day from my normal volume. Been having some weird soreness in IT band of left leg. Don’t want to have to stop training legs but also need to make sure I injury myself. Taking a few weeks off heavy Barbell squatting as well.
Arc Trainer warm up 20 mins
Standing Single Leg Curl 3 x 8-10 75 75 75*8
Hack Squat 3 x 8-10 6plts+50 6plts+50 6plts+50
Leg extension 3 x 10-12 70 90 110
Hammer Strength Frog Squat (meadows) 3 x 10-12 170 180 190*
Lying Leg Curl 3 x 12 15kg 20kg 25kg
20 mins Arc Trainer*
Tuesday – Cardio only day 50 mins
Spoke with Coach and will be bumping up cardio to 60 mins a day split into 30 mins fasted in the morning and 30 mins after lifting (HITT or steady state depending on recovery/legs)
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Wednesday – 2nd back Day, Traps & Abs
Morning fasted cardio on treadmill 30 mins.
Night Session
Super Set
Twisting Dual Handle Lat Pulldown 3 x 12 105 110 115
Close Mag Grip Cable Row 3 x 12 105 110 110
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 75 80 80
Single Arm Red Band Plate Loaded Row Machine 3 x 10 75 80 80
Close grip Neutral Hoist Pulldown 3 x 15 55 55 55
DB Seated Goodmornings 3 x 20 25’s 35’s 35’s
HIIT on Stairs 30 mins
Injected 275 mg of Test E and 75 mg Deca from PSL into my right delt and left trap. I’m slowly cutting out Deca to allow some of it to clear my system so that when I add in Tren at 8 weeks my Nandrolone level will be lower to avoid some of the harsh sides of having both in my system.*
Thursday – 2nd Legs
Morning fasted cardio on treadmill 30 mins.
Night Session
Seated Leg Curl 3 x 15 120 135 135
Green Band Single Leg Press 4 x 30 2 plates 2 plates 2plts+10 2plts+10
Single Leg Extension 3 x 20 40 50 50*
Super Set
Vertical Leg Press 3 x 20 4 plates 4plts+10 4plts+10
Sissy Squat 3 x 20 steps bodyweight - -
Machine Stiff leg deads 4 x 20 2plts+70 2plts+80 2plts+80
Arc Trainer 30 mins
Friday – Arms*
Morning fasted cardio on treadmill 30 mins.
Night Sessions
Super Set
Single Arm Seated Overhead DB ext 3 x 15 20 20 20
Palm up cable ext 3 x 20 15 20 25
Hoist Dip Machine 3 x 15 106 137 165 Rest/Pause (15-12-10)
Super Set
Single DB Crossbody curls 3 x 20 25 25 25
Single DB Preacher curl 3 x 20 15 15 15
Curl Machine 3 x 25 20 20 30 Drop set (30*25 20*20 10*15)
Precor Machine 30 mins
End of 11th week cardio stats 4445 total calories burned. That’s an average of 635 kcal daily.
9 Weeks Out
Saturday - Back
Morning fasted cardio on Arc Trainer 30 mins.
Posing class
Afternoon session
Nautilus Pullover Machine with Red mini band 4 x 6-8 165 170 175 180
Double Handle Lat Pulldown 4 x 6-8 90 105 120 135
Box seated single cable rows 4 x 8-10 170 175 180 185 Rest/Pause (10-7-4)*
Bentover Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 85 85 90 90*9
Supported Double DB Rows 4 x 10-12 45 50 55 55 Rest/Pause (12-8-6)
Red mini band Rack Deads 4 x 8-10 355 365 375 385
Reverse Hypers 3 x 20 10 10 10
30 mins HIIT on stairs
Sunday – Chest & Shoulders
Morning fasted cardio on Treadmill 30 mins.
Night Session
John Meadows Chest & Shoulder workout
30 mins HIIT on Arc Trainer
Inject 275 mg Test E & 75 mgs Deca into right glute.*
Monday – Leg Day
Morning fasted cardio on Precor 30 mins.
Night session
Red Mini band DB single leg stiff RDL 3 x 10 12 15 20
V Squat Machine 4 x 15 3 plates 3plts+25 4 plates 4plts+25
Red Long Band Leg extension 3 x 10-15 90 110 130
Hammer Strength Frog Squat (meadows) 3 x 10-12 180 190 200 Rest/Pause (12-9-7)
Adductor Machine 4 x 20 85 90 95 95
Lying Leg Curl 3 x 12 (plates are just numbered) 5 6 7 Drop set (7*12 6*8 5*6 4*6)
Trap Machine single arm shrug 3 x 8 60 70 80
30 mins Arc Trainer*
Tuesday – Cardio only*
Spoke with Coach and will be bumping up cardio to 80 mins a day split into 40 mins fasted in the morning and 40 mins after lifting.
Sent from my SGH-T999 using Tapatalk
Morning fasted cardio on treadmill 30 mins.
Night Session
Super Set
Twisting Dual Handle Lat Pulldown 3 x 12 105 110 115
Close Mag Grip Cable Row 3 x 12 105 110 110
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 75 80 80
Single Arm Red Band Plate Loaded Row Machine 3 x 10 75 80 80
Close grip Neutral Hoist Pulldown 3 x 15 55 55 55
DB Seated Goodmornings 3 x 20 25’s 35’s 35’s
HIIT on Stairs 30 mins
Injected 275 mg of Test E and 75 mg Deca from PSL into my right delt and left trap. I’m slowly cutting out Deca to allow some of it to clear my system so that when I add in Tren at 8 weeks my Nandrolone level will be lower to avoid some of the harsh sides of having both in my system.*
Thursday – 2nd Legs
Morning fasted cardio on treadmill 30 mins.
Night Session
Seated Leg Curl 3 x 15 120 135 135
Green Band Single Leg Press 4 x 30 2 plates 2 plates 2plts+10 2plts+10
Single Leg Extension 3 x 20 40 50 50*
Super Set
Vertical Leg Press 3 x 20 4 plates 4plts+10 4plts+10
Sissy Squat 3 x 20 steps bodyweight - -
Machine Stiff leg deads 4 x 20 2plts+70 2plts+80 2plts+80
Arc Trainer 30 mins
Friday – Arms*
Morning fasted cardio on treadmill 30 mins.
Night Sessions
Super Set
Single Arm Seated Overhead DB ext 3 x 15 20 20 20
Palm up cable ext 3 x 20 15 20 25
Hoist Dip Machine 3 x 15 106 137 165 Rest/Pause (15-12-10)
Super Set
Single DB Crossbody curls 3 x 20 25 25 25
Single DB Preacher curl 3 x 20 15 15 15
Curl Machine 3 x 25 20 20 30 Drop set (30*25 20*20 10*15)
Precor Machine 30 mins
End of 11th week cardio stats 4445 total calories burned. That’s an average of 635 kcal daily.
9 Weeks Out
Saturday - Back
Morning fasted cardio on Arc Trainer 30 mins.
Posing class
Afternoon session
Nautilus Pullover Machine with Red mini band 4 x 6-8 165 170 175 180
Double Handle Lat Pulldown 4 x 6-8 90 105 120 135
Box seated single cable rows 4 x 8-10 170 175 180 185 Rest/Pause (10-7-4)*
Bentover Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 85 85 90 90*9
Supported Double DB Rows 4 x 10-12 45 50 55 55 Rest/Pause (12-8-6)
Red mini band Rack Deads 4 x 8-10 355 365 375 385
Reverse Hypers 3 x 20 10 10 10
30 mins HIIT on stairs
Sunday – Chest & Shoulders
Morning fasted cardio on Treadmill 30 mins.
Night Session
John Meadows Chest & Shoulder workout
30 mins HIIT on Arc Trainer
Inject 275 mg Test E & 75 mgs Deca into right glute.*
Monday – Leg Day
Morning fasted cardio on Precor 30 mins.
Night session
Red Mini band DB single leg stiff RDL 3 x 10 12 15 20
V Squat Machine 4 x 15 3 plates 3plts+25 4 plates 4plts+25
Red Long Band Leg extension 3 x 10-15 90 110 130
Hammer Strength Frog Squat (meadows) 3 x 10-12 180 190 200 Rest/Pause (12-9-7)
Adductor Machine 4 x 20 85 90 95 95
Lying Leg Curl 3 x 12 (plates are just numbered) 5 6 7 Drop set (7*12 6*8 5*6 4*6)
Trap Machine single arm shrug 3 x 8 60 70 80
30 mins Arc Trainer*
Tuesday – Cardio only*
Spoke with Coach and will be bumping up cardio to 80 mins a day split into 40 mins fasted in the morning and 40 mins after lifting.
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Great news! Just confirmed with PSL that after Jr Nationals I will be doing my local state show. The state show is 3 weeks after Jr Nats so I just have to hold my conditioning till then and PSL being amazing has agreed to sent me a few extra goodies to help dial in for that show too. In an effort to get a little more input and interaction I welcome questions from users. I am a prep coach as well as a competitor so I will do my best to answer questions.
Sent from my SGH-T999 using Tapatalk
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Just wait this weekend I start my short esters. Excited to use PSL tren, mast and test prop. Time to get freaky.
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
In an effort to make the log more personal an interesting I wanted to go over my gyno issue. I stayed the leanest I’ve been in an off season ever this year while using 20 mg of Nolva every day. I did get my hormones, lipids, liver and kidney test done but not my e2. I posted the Testosterone numbers for everyone to see PSL gears was top notch early in my log. I now have learned the importance of testing estrogen. As I leaned down I started to notice my gyno was a little worse than it had been previously. I’m currently saving up to get gyno removal surgery. So I turned to Letro. The only AI I know of that is the most effective at reducing it.
It does this by rock bottoming estrogen which isn’t good just like high estrogen isn’t good. Plus it kills your lipids. However I didn’t want to let gyno be the reason I lose. I jumped on PSL letro 2.5 mg pills. I’ve heard rumors that it can take 2 weeks or more to reach peak levels. The sides range from crashing your lipids to killing your libido. Now I must say I felt it in a little over a week. Now I didn’t totally lose my sex drive but there was a difference.Before Letro I needed a release with my girl or solo time at least once a day. My libido was out of control. After about 2 weeks it wasn’t the same my fiancée and I still have relations regularly but the solo time dropped and I can tell theirs a differece. Not that it’s a bad thing but I totally feel it. It’s worth it though, about 3-4 weeks in I could see the reduction in fat mass around my nipples. I also avoided touching them the entire time. Now that it’s reduced, I will be switching to 2.5 mg letro every other day. With its long half-life it makes this dosing schedule easy and still holds back gyno from returning. I’m also assuming as my peak levels drop a little I may be visiting the adult sites a little more again lol. I’m sure my lipids will thank me as well.*
I also get a cheat meal once a week so we decided to hit up a place I havent been in years. PF Changs on Saturday. It was delicious totally worth it. Even had a little extra left over I was able to demolish once we got home then I had my dessert so chocolate covered graham crackers.
Sent from my SGH-T999 using Tapatalk
It does this by rock bottoming estrogen which isn’t good just like high estrogen isn’t good. Plus it kills your lipids. However I didn’t want to let gyno be the reason I lose. I jumped on PSL letro 2.5 mg pills. I’ve heard rumors that it can take 2 weeks or more to reach peak levels. The sides range from crashing your lipids to killing your libido. Now I must say I felt it in a little over a week. Now I didn’t totally lose my sex drive but there was a difference.Before Letro I needed a release with my girl or solo time at least once a day. My libido was out of control. After about 2 weeks it wasn’t the same my fiancée and I still have relations regularly but the solo time dropped and I can tell theirs a differece. Not that it’s a bad thing but I totally feel it. It’s worth it though, about 3-4 weeks in I could see the reduction in fat mass around my nipples. I also avoided touching them the entire time. Now that it’s reduced, I will be switching to 2.5 mg letro every other day. With its long half-life it makes this dosing schedule easy and still holds back gyno from returning. I’m also assuming as my peak levels drop a little I may be visiting the adult sites a little more again lol. I’m sure my lipids will thank me as well.*
I also get a cheat meal once a week so we decided to hit up a place I havent been in years. PF Changs on Saturday. It was delicious totally worth it. Even had a little extra left over I was able to demolish once we got home then I had my dessert so chocolate covered graham crackers.
Sent from my SGH-T999 using Tapatalk
Attachments
- Joined
- Jan 9, 2013
- Messages
- 15,098
- Reaction score
- 2,659
- Points
- 113
Thanks for confiding in us about your situation. Letro, will definitely knock out the sex drive if it is not done properly. Sounds like you know what your doing. Make sure to ween yourself off slowly.keep that rebound at bay .i also, like pf changs. Although it has been some time since ive eaten there. Looks great.
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Definitely not jumping off cold turkey just lowering peak levels till last week or so then I'll bottom out estrogen again to be as dry as possible.
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Training Log Entry
Wednesday – 2nd back Day, Traps & Abs
Morning fasted cardio on treadmill 30 mins.
Night Session
Super Set
Twisting Dual Handle Lat Pulldown 3 x 12 110 115 115
Close Mag Grip Cable Row 3 x 12 110 110 110
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 80 80 85
Single Arm Red Band Plate Loaded Row Machine 3 x 10 80 80 85
Single Arm Rope straight arm pulldown 3 x 15 45 35 35
DB Seated Goodmornings 3 x 20 35’s 35’s 35’s
Single Arm Machine Shrug 3 x 20 35 35 35
HIIT on Stairs 30 mins
Injected 275 mg of Test E from PSL into my left glute. Feeling really good and no real sides to speak of. I’m looking forward to adding in my short esters. I will be using test prop but unsure for how long. A coach I respect has stated if your glutes aren’t starting to shred at 6 weeks out drop the test. This is because your glutes are usually your most estrogenic area so getting away from test that aromatizes should help lose fat in that area. Then you just run off masteron & tren. And in my case some var too.
Thursday – 2nd Legs
Morning fasted cardio on Elliptical 30 mins.
Night Session
Giant Set
Seated Leg Curl 3 x 15 105 120 135
Trap Bar Squat 3 x 15 +30 kg +30kg +30kg
Walking lunges 3 x 30 steps bodyweight +30lb +30lb
Giant Set
Vertical Leg Press 3 x 20 4 plates 4plts+10 4plts+10
Sissy Squat 3 x 20 steps bodyweight - -
Machine Stiff leg deads 4 x 20 2plts+80 4 plates 4plts+10
Arc Trainer 30 mins
Friday – Arms*
Morning fasted cardio on AMT Open Stride 30 mins.
Night Sessions – This was a very short and quick arm session. Got to the gym late waiting on my finacee to get home from work. Argued a bit about because I could’ve gone earlier without her but it didn’t follow us into the gym. Got in, got a pump and got out.
Super Set
Hammer Curl 3 x 15 20 20 25
DB Curls 3 x 20 15 15 20
Preacher Curl Machine 3 x 20 25 35 35
Super Set
Rope Cable Ext 3 x 12 32.5 37.5 37.5
Over head Rope Cable Ext 3 x 15 32.5 37.5 37.5
Seated DB over head ext 3 x 15 20 20 20
Saw something I see to often at the big chain gyms and one of the main reasons we go to a more bb focused gym 90% of the time. I watched to guys with rather small arms use their entire bodies to curl 50 and 55 lb DB’s. I have no idea how they think that will produce results but its not me to say anything. I’ve only spoken to young lifters who I can tell are just getting started and are doing things that could hurt them. About 2 months back a young kid was benching but not setting his feet. I happened to be benching too so I asked him if I could give him a tip and explained that setting his feet would make him stronger and constantly moving them during the set or letting them just hang out front wouldn’t help.
Precor Machine 40 mins
End of 12th week cardio stats 6,163 total calories burned. That’s an average of 880.4 kcal daily. I was expecting a large jump by adding in the extra 20 mins of cardio. This is also my last week of having a day off from lifting. I know move to 7 days a week of lifting and cardio.
Sent from my SGH-T999 using Tapatalk
Wednesday – 2nd back Day, Traps & Abs
Morning fasted cardio on treadmill 30 mins.
Night Session
Super Set
Twisting Dual Handle Lat Pulldown 3 x 12 110 115 115
Close Mag Grip Cable Row 3 x 12 110 110 110
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 80 80 85
Single Arm Red Band Plate Loaded Row Machine 3 x 10 80 80 85
Single Arm Rope straight arm pulldown 3 x 15 45 35 35
DB Seated Goodmornings 3 x 20 35’s 35’s 35’s
Single Arm Machine Shrug 3 x 20 35 35 35
HIIT on Stairs 30 mins
Injected 275 mg of Test E from PSL into my left glute. Feeling really good and no real sides to speak of. I’m looking forward to adding in my short esters. I will be using test prop but unsure for how long. A coach I respect has stated if your glutes aren’t starting to shred at 6 weeks out drop the test. This is because your glutes are usually your most estrogenic area so getting away from test that aromatizes should help lose fat in that area. Then you just run off masteron & tren. And in my case some var too.
Thursday – 2nd Legs
Morning fasted cardio on Elliptical 30 mins.
Night Session
Giant Set
Seated Leg Curl 3 x 15 105 120 135
Trap Bar Squat 3 x 15 +30 kg +30kg +30kg
Walking lunges 3 x 30 steps bodyweight +30lb +30lb
Giant Set
Vertical Leg Press 3 x 20 4 plates 4plts+10 4plts+10
Sissy Squat 3 x 20 steps bodyweight - -
Machine Stiff leg deads 4 x 20 2plts+80 4 plates 4plts+10
Arc Trainer 30 mins
Friday – Arms*
Morning fasted cardio on AMT Open Stride 30 mins.
Night Sessions – This was a very short and quick arm session. Got to the gym late waiting on my finacee to get home from work. Argued a bit about because I could’ve gone earlier without her but it didn’t follow us into the gym. Got in, got a pump and got out.
Super Set
Hammer Curl 3 x 15 20 20 25
DB Curls 3 x 20 15 15 20
Preacher Curl Machine 3 x 20 25 35 35
Super Set
Rope Cable Ext 3 x 12 32.5 37.5 37.5
Over head Rope Cable Ext 3 x 15 32.5 37.5 37.5
Seated DB over head ext 3 x 15 20 20 20
Saw something I see to often at the big chain gyms and one of the main reasons we go to a more bb focused gym 90% of the time. I watched to guys with rather small arms use their entire bodies to curl 50 and 55 lb DB’s. I have no idea how they think that will produce results but its not me to say anything. I’ve only spoken to young lifters who I can tell are just getting started and are doing things that could hurt them. About 2 months back a young kid was benching but not setting his feet. I happened to be benching too so I asked him if I could give him a tip and explained that setting his feet would make him stronger and constantly moving them during the set or letting them just hang out front wouldn’t help.
Precor Machine 40 mins
End of 12th week cardio stats 6,163 total calories burned. That’s an average of 880.4 kcal daily. I was expecting a large jump by adding in the extra 20 mins of cardio. This is also my last week of having a day off from lifting. I know move to 7 days a week of lifting and cardio.
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
More good news. This weekend I have a time slot with Kenny Wallach. For those that don't know Kenny makes a living off of helping Physique competitors pose better. He's worked with Evan Centopani & Guy Cisternino. My main home gym is flying him in and he's doing 30 min slots with those that made the list and paid the deposit. I'm really excited about this because I've always felt my posing was 90% there so if I can even get 5% better at hiding my weaknesses and showing my strengths it will be well worth it. He offers Skype sessions which I've thought about before but now getting the hands on in person sessions is very exciting. Opportunities like this are definitely one of the benefits of working out at a hardcore BB gym.
Sent from my SGH-T999 using Tapatalk
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Training Log Entry
8 Weeks Out
Saturday - Back
Morning fasted cardio on Precor 40 mins.
Posing class
Afternoon session
Warm up on Arc Trainer 10 mins
Wide Mag Grip Cable Row 4 x 6-8 135 150 150 155
Double Handle Lat Pulldown 4 x 6-8 120 120 130 130
Single Underhand Pulldown 4 x 8-10 75 90 105 105 partials till failure
Bent over Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 90 90 95*9 95*9
Supported Double DB Rows 4 x 10-12 60 60 60 60
Deadlifts 4 x 8-10 295 305 315 325
Reverse Hypers 3 x 15 bodyweight - -
30 mins HIIT on stairs
Injected Masteron 50 mg, Tren E 50 mg and Test Prop 75 mg into right glute. For the first week or two my goal is to hit large muscle groups with my injections to get the compounds absorbed as effectively as possible. First shot of short esters so not expecting much to change as these should build in my system.*
Sunday – Chest & Shoulders
Morning fasted cardio on Treadmill 40 mins.
Night Session
10 min warm up on treadmill
John Meadows Chest & Shoulder workout
30 mins HIIT on Arc Trainer
Monday – Leg Day
Morning fasted cardio on Elliptical 40 mins.
Night session
Red Mini band DB single leg stiff RDL 3 x 10 15 20 25
V Squat Machine 4 x 15 3 plates 4 plates 4plts+25 4+50 5plts+25
Leg extension 12/15/20 150 130 110
Hammer Strength Frog Squat (meadows) 4 x 10-12 190 200 205 210 Partials till failure (got the leg shakes after the last set)
Adductor Machine 4 x 12 (4 second negative) 80 90 95 100
Lying Leg Curl 3 x 12 25kg 30kg 35kg Drop set (35*12 30*12 25*12 20*12 15*8 10*4)
Calf Raise 4 x 20 190 200 205 210
single tibia raise 3 x 15 10 15 15
Behind Back BB Shrug 3 x 8 80 90 100
30 mins Elliptical HIIT
Injected Masteron 50 mg, Tren E 50 mg and Test Prop 75 mg into right quad. This ended up being a bad idea. It’s a large muscle and great for absorption but I forget about how long the PIP lasts. Definitely had soreness from leg day and injection for about 3 days in right quad. Lesson learned, quad injections are fine in off season where you don’t have cardio every day.*
Tuesday - 2nd back Day
Morning fasted cardio on Elliptical 40 mins.
Night Session
10 min warm up treadmill
Super Set
Mag Grip Straight Arm Pulldown 3 x 15 60 75 90
Hammer Strength Low Row 3 x 12 40s 50s 60’s
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 85 85 90
Hammer Strength Plate Loaded Row Machine 3 x 12 50 50 50
Close grip Neutral Hoist Pulldown 3 x 15 50 50 50
DB Seated Good mornings 3 x 20 40s 40s 40s
Arc Trainer 30 mins
Wednesday – 2nd Chest & Shoulders (custom workout)
Morning fasted cardio 40 mins
Night Session*
10 mins warm up Treadmill
Giant Set
Low Incline DB Press 3 x 15 50s 60s 60*12
Pec Minor Dips 3 x 10 25 25 25*9
Stretch Pushups 3 x failure - - -
Cable Fly 3 x 20 7.5kg 7.5 kg 10kg
Giant Set
Seated Lateral Machine 3 x 20 50 55 60
Bent over rear laterals 3 x 15 8 8 8
Behind Back BB Shrug 3 x 12 60 70 70
Arc Trainer 30 mins
Injected Masteron 50 mg, Tren E 100 mg and Test Prop 75 mg left glute. I usually sweat at night most nights but I have noticed a slight increase in the amount. Even getting a salt stain on the sheets so I believe the Tren is starting to kick in. I don’t really get insomnia or a cough from it so I go off sweats and body fat loss. Seeing new striations come out each day. Super excited to get these hardeners and cutters in my system.
Thursday – 2nd Legs
Morning fasted cardio on Bike 40 mins.
Night Session
Giant Set
Seated Leg Curl 3 x 15 120 135 150
Abductor (glutes) 3 x 15 50 60 70
Leg Extension 3 x 20 60 70 90*
Giant Set*
Vertical Leg Press 3 x 20 4plts+10 4plts+20 4+30
Sissy Squat 3 x 20 +10lb 10 10
Machine Stiff leg deads 4 x 20 4 plates 4+10 4+20
Low Ab Machine 3 x 15 20 20 30
30 mins Elliptical HIIT
Sent from my SGH-T999 using Tapatalk
8 Weeks Out
Saturday - Back
Morning fasted cardio on Precor 40 mins.
Posing class
Afternoon session
Warm up on Arc Trainer 10 mins
Wide Mag Grip Cable Row 4 x 6-8 135 150 150 155
Double Handle Lat Pulldown 4 x 6-8 120 120 130 130
Single Underhand Pulldown 4 x 8-10 75 90 105 105 partials till failure
Bent over Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 90 90 95*9 95*9
Supported Double DB Rows 4 x 10-12 60 60 60 60
Deadlifts 4 x 8-10 295 305 315 325
Reverse Hypers 3 x 15 bodyweight - -
30 mins HIIT on stairs
Injected Masteron 50 mg, Tren E 50 mg and Test Prop 75 mg into right glute. For the first week or two my goal is to hit large muscle groups with my injections to get the compounds absorbed as effectively as possible. First shot of short esters so not expecting much to change as these should build in my system.*
Sunday – Chest & Shoulders
Morning fasted cardio on Treadmill 40 mins.
Night Session
10 min warm up on treadmill
John Meadows Chest & Shoulder workout
30 mins HIIT on Arc Trainer
Monday – Leg Day
Morning fasted cardio on Elliptical 40 mins.
Night session
Red Mini band DB single leg stiff RDL 3 x 10 15 20 25
V Squat Machine 4 x 15 3 plates 4 plates 4plts+25 4+50 5plts+25
Leg extension 12/15/20 150 130 110
Hammer Strength Frog Squat (meadows) 4 x 10-12 190 200 205 210 Partials till failure (got the leg shakes after the last set)
Adductor Machine 4 x 12 (4 second negative) 80 90 95 100
Lying Leg Curl 3 x 12 25kg 30kg 35kg Drop set (35*12 30*12 25*12 20*12 15*8 10*4)
Calf Raise 4 x 20 190 200 205 210
single tibia raise 3 x 15 10 15 15
Behind Back BB Shrug 3 x 8 80 90 100
30 mins Elliptical HIIT
Injected Masteron 50 mg, Tren E 50 mg and Test Prop 75 mg into right quad. This ended up being a bad idea. It’s a large muscle and great for absorption but I forget about how long the PIP lasts. Definitely had soreness from leg day and injection for about 3 days in right quad. Lesson learned, quad injections are fine in off season where you don’t have cardio every day.*
Tuesday - 2nd back Day
Morning fasted cardio on Elliptical 40 mins.
Night Session
10 min warm up treadmill
Super Set
Mag Grip Straight Arm Pulldown 3 x 15 60 75 90
Hammer Strength Low Row 3 x 12 40s 50s 60’s
Giant Set
Leverage Lat Pulldown Single Arm 3 x 10 85 85 90
Hammer Strength Plate Loaded Row Machine 3 x 12 50 50 50
Close grip Neutral Hoist Pulldown 3 x 15 50 50 50
DB Seated Good mornings 3 x 20 40s 40s 40s
Arc Trainer 30 mins
Wednesday – 2nd Chest & Shoulders (custom workout)
Morning fasted cardio 40 mins
Night Session*
10 mins warm up Treadmill
Giant Set
Low Incline DB Press 3 x 15 50s 60s 60*12
Pec Minor Dips 3 x 10 25 25 25*9
Stretch Pushups 3 x failure - - -
Cable Fly 3 x 20 7.5kg 7.5 kg 10kg
Giant Set
Seated Lateral Machine 3 x 20 50 55 60
Bent over rear laterals 3 x 15 8 8 8
Behind Back BB Shrug 3 x 12 60 70 70
Arc Trainer 30 mins
Injected Masteron 50 mg, Tren E 100 mg and Test Prop 75 mg left glute. I usually sweat at night most nights but I have noticed a slight increase in the amount. Even getting a salt stain on the sheets so I believe the Tren is starting to kick in. I don’t really get insomnia or a cough from it so I go off sweats and body fat loss. Seeing new striations come out each day. Super excited to get these hardeners and cutters in my system.
Thursday – 2nd Legs
Morning fasted cardio on Bike 40 mins.
Night Session
Giant Set
Seated Leg Curl 3 x 15 120 135 150
Abductor (glutes) 3 x 15 50 60 70
Leg Extension 3 x 20 60 70 90*
Giant Set*
Vertical Leg Press 3 x 20 4plts+10 4plts+20 4+30
Sissy Squat 3 x 20 +10lb 10 10
Machine Stiff leg deads 4 x 20 4 plates 4+10 4+20
Low Ab Machine 3 x 15 20 20 30
30 mins Elliptical HIIT
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
So posing with Kenny was an eye opening experience. He totally revamped my posing. Things that I have been doing for the last 5 years he has changed. He didn’t allow video but took a lot of pictures for me to review. A lot of mandatory poses were changed, actually my side Tricep was the only pose that went without some amount of tinkering. This guy is super precise had a tape measure and everything so that you could have your stance down to an exact science. It’s almost like relearning how to pose. I will be practicing his tips as much as possible leading up to the show. I am also going to try to get in another session with him over skype or his in person sessions he will be having before Jr Nats. He also revamped how I will teach BB poses to my clients. So glad I took part in this, totally worth every penny. I would highly recommend him to any competitor looking to improve their stage presence and posing.
Sent from my SGH-T999 using Tapatalk
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Training Log Entry
Friday – Arms*
Morning fasted cardio on Elliptical 40 mins.
Night Sessions*
Super Set
Tricep Machine Pushdown 3 x 12 90 120 150
DB Curl 3 x 15 20 20 20
Super Set
Bar Tricep Cable Pushdown 3 x 15 90 110 130
Hammer Curl 3 x 15 20 25 30
Lying DB Skullcrusher 4 x 20 25 25 25*16 20
BB curl 4 x 21’s 35 45 45 45
DB Shrug 3 x 20 45 45 45
Octane Lateral cardio 40 mins
End of 13th week cardio stats 6,842 total calories burned. That’s an average of 977.4 kcal daily. Injected Masteron 50 mg, Tren E 100 mg and Test Prop 75 mg into my right delt and left tricep using slin pins. Glutes are still hanging on so looks like I will be dropping test a 6 weeks out. You can get pretty dry off Masteron and Tren. You may lose some size but conditioning trumps size this day and age.*
7 Weeks Out
Saturday - Back
Morning fasted cardio on Precor 40 mins.
Posing with Kenny Wallach
Afternoon session
Warm up on Treadmill 10 mins
Wide Mag Grip Cable Row 4 x 6-8 150 155 160 165
Double Handle Lat Pulldown 4 x 6-8 130 130 135 135
Single Underhand Pulldown 4 x 8-10 105 110 115 120 partials till failure
Bent over Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 95 95 95 95*9
Supported Double DB Rows 4 x 10-12 65 65 65 65 partials till failure
Snatch Grip Rack Deads 4 x 8-10 365 375 385 395 (these were tough even with wraps grip was slipping)
Reverse Hypers 3 x 15 bodyweight - -
30 mins HIIT on stairs
Sunday – Chest & Shoulders
Morning fasted cardio on Open Stride 40 mins.
Night Session
10 min warm up on treadmill
John Meadows Chest & Shoulder workout
30 mins on Arc Trainer
Injected Masteron 75 mg, Tren E 100 mg and Test Prop 75 mg into quads using slin pins. This created a lot less pain then using a regular needle. There was hardly any PIP so from now on quad injections are slin pins only.*
Monday – Leg Day
Morning fasted cardio on Open Stride 40 mins.
Night session
Sent my update to my coach and after a short conversation cardio went up to 45 mins twice a day.
warm up Arc Trainer 15 mins
Barbell Stiff RDL 3 x 10 95 105 115
V Squat Machine 4 x 15 3 plates 4plts+25 4+50 5plts+25 5plts+35
Super Set
Leg extension 3 x 15 70 80 90 partials till failure
Hammer Strength Squat 3 x 12 140 140 160 Partials till failure*
Adductor Machine 4 x 12 (4 second negative) 90 95 100 100
Lying Leg Curl 3 x 12 30kg 35kg 40kg Drop set (40*12 35*12 30*10 25*8 20*6)
Calf Raise 3 x 20 150 160 170
DB Shrug 3 x 8 75s 80s 85s
30 mins on Arc Trainer
Sent from my SGH-T999 using Tapatalk
Friday – Arms*
Morning fasted cardio on Elliptical 40 mins.
Night Sessions*
Super Set
Tricep Machine Pushdown 3 x 12 90 120 150
DB Curl 3 x 15 20 20 20
Super Set
Bar Tricep Cable Pushdown 3 x 15 90 110 130
Hammer Curl 3 x 15 20 25 30
Lying DB Skullcrusher 4 x 20 25 25 25*16 20
BB curl 4 x 21’s 35 45 45 45
DB Shrug 3 x 20 45 45 45
Octane Lateral cardio 40 mins
End of 13th week cardio stats 6,842 total calories burned. That’s an average of 977.4 kcal daily. Injected Masteron 50 mg, Tren E 100 mg and Test Prop 75 mg into my right delt and left tricep using slin pins. Glutes are still hanging on so looks like I will be dropping test a 6 weeks out. You can get pretty dry off Masteron and Tren. You may lose some size but conditioning trumps size this day and age.*
7 Weeks Out
Saturday - Back
Morning fasted cardio on Precor 40 mins.
Posing with Kenny Wallach
Afternoon session
Warm up on Treadmill 10 mins
Wide Mag Grip Cable Row 4 x 6-8 150 155 160 165
Double Handle Lat Pulldown 4 x 6-8 130 130 135 135
Single Underhand Pulldown 4 x 8-10 105 110 115 120 partials till failure
Bent over Rope Cable Row 4 sec negative (Dusty Hanshaw) 4 x 8-10 95 95 95 95*9
Supported Double DB Rows 4 x 10-12 65 65 65 65 partials till failure
Snatch Grip Rack Deads 4 x 8-10 365 375 385 395 (these were tough even with wraps grip was slipping)
Reverse Hypers 3 x 15 bodyweight - -
30 mins HIIT on stairs
Sunday – Chest & Shoulders
Morning fasted cardio on Open Stride 40 mins.
Night Session
10 min warm up on treadmill
John Meadows Chest & Shoulder workout
30 mins on Arc Trainer
Injected Masteron 75 mg, Tren E 100 mg and Test Prop 75 mg into quads using slin pins. This created a lot less pain then using a regular needle. There was hardly any PIP so from now on quad injections are slin pins only.*
Monday – Leg Day
Morning fasted cardio on Open Stride 40 mins.
Night session
Sent my update to my coach and after a short conversation cardio went up to 45 mins twice a day.
warm up Arc Trainer 15 mins
Barbell Stiff RDL 3 x 10 95 105 115
V Squat Machine 4 x 15 3 plates 4plts+25 4+50 5plts+25 5plts+35
Super Set
Leg extension 3 x 15 70 80 90 partials till failure
Hammer Strength Squat 3 x 12 140 140 160 Partials till failure*
Adductor Machine 4 x 12 (4 second negative) 90 95 100 100
Lying Leg Curl 3 x 12 30kg 35kg 40kg Drop set (40*12 35*12 30*10 25*8 20*6)
Calf Raise 3 x 20 150 160 170
DB Shrug 3 x 8 75s 80s 85s
30 mins on Arc Trainer
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Food Prep
Food prep is a huge part of my weekly activities. I do get help from my fiancee but it still takes time. Time which we dont have a lot of with two a days and training 7 days a week now. I pretty much stick to the basics and like to use the same foods even if I get tired of it I just change the seasonings. I feel like if I can control the macros more accurately I can keep results coming by changing my activity level. One thing I had no idea about until this prep (5 years late) was ground chicken. This is a life saver, its so good. We mix two packs of Italian ground chicken with 3 packs of regular ground chicken you dont need much more. The chicken taste like italian sausage and usually last the entire week for 2 meals a day. We also do some other type of chicken breast as well grilled, baked, shredded etc. You can find it in 95% fat free or 99% fat free versions too. The 95% taste a little better of course.
Speaking of italian sausage this last weekend we had NY style pizza by the slice and my favorite waffles for dessert. May sound like an odd combo but I love the Eggo cinnamon and brown sugar frozen waffles with butter and syrup. Perfect dessert.*
Sent from my SGH-T999 using Tapatalk
Food prep is a huge part of my weekly activities. I do get help from my fiancee but it still takes time. Time which we dont have a lot of with two a days and training 7 days a week now. I pretty much stick to the basics and like to use the same foods even if I get tired of it I just change the seasonings. I feel like if I can control the macros more accurately I can keep results coming by changing my activity level. One thing I had no idea about until this prep (5 years late) was ground chicken. This is a life saver, its so good. We mix two packs of Italian ground chicken with 3 packs of regular ground chicken you dont need much more. The chicken taste like italian sausage and usually last the entire week for 2 meals a day. We also do some other type of chicken breast as well grilled, baked, shredded etc. You can find it in 95% fat free or 99% fat free versions too. The 95% taste a little better of course.
Speaking of italian sausage this last weekend we had NY style pizza by the slice and my favorite waffles for dessert. May sound like an odd combo but I love the Eggo cinnamon and brown sugar frozen waffles with butter and syrup. Perfect dessert.*
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
So this week is going to be a little more hectic then usual. My fiancee is out of town for work training and we have to split up our dogs during the day. Our littlest pup just got spade so we cant have her getting to crazy or licking at her incision. Which means I have to put the cone of shame on her in the morning and put her in the kennel as well as trying to walk her and get some of the energy out. Usually they play all day and are sleeping whenever we get home. Now though you can just see her get super sad when that cone goes on.*
Good thing is all food is prepped and my fiancee even packed about 3 days worth of meals so that saves me some time. I do lose some of the stress of trying to coordinate schedules. I can hit the gym when I'm ready not be ready then wait for 10 mins for her to get ready like all women. Have check ins today and waiting to see if any changes need to be made to nutrition or cardio.
I've changed my cycle a couple times in the last week. I dropped test starting Saturday in hopes of pulling off last bit of fat which seems to be most estrogenic fat. I increased my Tren E dosage for next week. Night sweats are getting a little heavier and nutrient partioning from Tren seems to be taking affect. Weight is staying the same but tightening up. Now just focusing on intense workouts with shorter rest periods then burning more calories day in and day out.
Sent from my SGH-T999 using Tapatalk
Good thing is all food is prepped and my fiancee even packed about 3 days worth of meals so that saves me some time. I do lose some of the stress of trying to coordinate schedules. I can hit the gym when I'm ready not be ready then wait for 10 mins for her to get ready like all women. Have check ins today and waiting to see if any changes need to be made to nutrition or cardio.
I've changed my cycle a couple times in the last week. I dropped test starting Saturday in hopes of pulling off last bit of fat which seems to be most estrogenic fat. I increased my Tren E dosage for next week. Night sweats are getting a little heavier and nutrient partioning from Tren seems to be taking affect. Weight is staying the same but tightening up. Now just focusing on intense workouts with shorter rest periods then burning more calories day in and day out.
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Quick update*
After checking in with the coach I told him I could suffer more and so cardio is pushed up to 100 mins a day and he's going to redo my nutrition. I'm assuming a drop to less than 100 grams of carbs with trace fats. Whatever it takes to show up in my best shape ever. I've done 2 hours of cardio on 25 grams of carbs and not been this lean this far out so why not push it to the limit and have a chance to do well.
Sent from my SGH-T999 using Tapatalk
After checking in with the coach I told him I could suffer more and so cardio is pushed up to 100 mins a day and he's going to redo my nutrition. I'm assuming a drop to less than 100 grams of carbs with trace fats. Whatever it takes to show up in my best shape ever. I've done 2 hours of cardio on 25 grams of carbs and not been this lean this far out so why not push it to the limit and have a chance to do well.
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Well I said earlier this week was gonna be hectic and boy was I right. So our puppy who got spade last Thursday had diarrhea yesterday and pooped in her kennel twice. Once before the person came that lets her out midday and once before I got home. She never does this, she then pooped again when I got home and I noticed a couple drops of blood. This scared me since she just had surgery. So I spent some time calling an emergency vet to see if this indeed was an emergency since they charge an arm and leg to see animals. We talked thru it and I just had to monitor her. Well I also needed to do at least cardio since my coach had upped my time. So I ended up bringing her to my fiancée’s parents to watch her will I got in a small pump on chest then my cardio. This lead to an argument priorities with the fiancée but come on it’s a dog everything is paid for why can’t I get my cardio in. Brought the pup to the vet this morning after cardio and they ran a test and gave meds for GI tract inflammation. Nothing really to worry about just soft stool from stress of surgery, being separated from our other pit and my fiancée being gone. I was super worried from 5:30 pm till about 9 am today. But now I have peace of mind and can refocus on doing what I need to the next 5 weeks.
Sent from my SGH-T999 using Tapatalk
Sent from my SGH-T999 using Tapatalk
- Joined
- Oct 19, 2015
- Messages
- 471
- Reaction score
- 43
- Points
- 28
Training Log Entry
5 Weeks Out
Saturday - Back
Morning fasted cardio on Precor 50 mins.
Afternoon session
Warm up on Arc Trainer 20 mins
Wide Mag Grip Cable Row 4 x 6-8 165 170 175 180
Neutral Lat Pulldown 4 x 6-8 165 170 175 180 Iso hold 20 secs
Single Underhand Pulldown 4 x 8-10 130 135 140 145
Close Grip Cable Row 4 x 8-10 150 160 170 175 Drop set
Supported Double DB Rows 4 x 10-12 70 70 70 70
Viz Deads 4 x 8-10 4plates+50 4plts+70 6plates 6plts Drop set
Hyper Extensions 3 x 15 10 10 15
20 mins HIIT on stairs
10 mins steady state on stairs
Spent almost the entire evening at the emergency vet because my puppy’s incision from her spaying opened up a bit. Had to get her cleaned out and stapled closed. Once we finally got home had a cheat meal of hot wings and fries. My dessert was this smores snack mix we found at the local grocery store it was amazing.*
Sunday – Chest & Shoulders
Morning fasted cardio on Lateral Octane Machine 50 mins.
Night Session
20 mins warm up on Arc Trainer
John Meadows Chest & Shoulder workout
18 mins HIIT on Stairs
12 mins steady state on Stairs.*
Inject 125 mg Tren E and 75 mg Masteron into my right upper glute. On an every other day injection schedule. Cut out Test at 6 weeks because my glutes are still hanging on to fat. I can feel the effects of Tren with the night sweats that are very consistent. Dropping the test hasn’t hit me to hard yet. Weight is staying the same so still waiting for that initial water weight drop as well. All in all feeling well for this far out which means I can suffer more.
Monday – Leg Day
Morning fasted cardio on Open Stride 50 mins
Sent my check in pics early. Coach wanted to push it so we are now at 2 hours of cardio 7 days a week with my Macros at 420 protein, 74 carbs and 52 fat (2448 calories).*
Night session
Warm up on Arc Trainer 20 mins
Seated Leg Curl 3 x 10 180 195 210
V Squat Machine 4 x 15 6 plates 7 plates 8 plates 8plts+20 with Iso hold 20 secs
Super Set
Leg extension 3 x 15 110 130 150 Drop set
Hammer Strength Squat 3 x 12 170 180 200
Adductor Machine 4 x 12 (4 second negative) 120 120 125 125
Super set
Adductor Machine 3 x 12 120 120 120
Free Motion Squat Machine 3 x 15 200 240 280
Lying Leg Curl 3 x 12 40kg 45kg 50kg Drop Set
40 mins Arc Trainer
Sent from my SGH-T999 using Tapatalk
5 Weeks Out
Saturday - Back
Morning fasted cardio on Precor 50 mins.
Afternoon session
Warm up on Arc Trainer 20 mins
Wide Mag Grip Cable Row 4 x 6-8 165 170 175 180
Neutral Lat Pulldown 4 x 6-8 165 170 175 180 Iso hold 20 secs
Single Underhand Pulldown 4 x 8-10 130 135 140 145
Close Grip Cable Row 4 x 8-10 150 160 170 175 Drop set
Supported Double DB Rows 4 x 10-12 70 70 70 70
Viz Deads 4 x 8-10 4plates+50 4plts+70 6plates 6plts Drop set
Hyper Extensions 3 x 15 10 10 15
20 mins HIIT on stairs
10 mins steady state on stairs
Spent almost the entire evening at the emergency vet because my puppy’s incision from her spaying opened up a bit. Had to get her cleaned out and stapled closed. Once we finally got home had a cheat meal of hot wings and fries. My dessert was this smores snack mix we found at the local grocery store it was amazing.*
Sunday – Chest & Shoulders
Morning fasted cardio on Lateral Octane Machine 50 mins.
Night Session
20 mins warm up on Arc Trainer
John Meadows Chest & Shoulder workout
18 mins HIIT on Stairs
12 mins steady state on Stairs.*
Inject 125 mg Tren E and 75 mg Masteron into my right upper glute. On an every other day injection schedule. Cut out Test at 6 weeks because my glutes are still hanging on to fat. I can feel the effects of Tren with the night sweats that are very consistent. Dropping the test hasn’t hit me to hard yet. Weight is staying the same so still waiting for that initial water weight drop as well. All in all feeling well for this far out which means I can suffer more.
Monday – Leg Day
Morning fasted cardio on Open Stride 50 mins
Sent my check in pics early. Coach wanted to push it so we are now at 2 hours of cardio 7 days a week with my Macros at 420 protein, 74 carbs and 52 fat (2448 calories).*
Night session
Warm up on Arc Trainer 20 mins
Seated Leg Curl 3 x 10 180 195 210
V Squat Machine 4 x 15 6 plates 7 plates 8 plates 8plts+20 with Iso hold 20 secs
Super Set
Leg extension 3 x 15 110 130 150 Drop set
Hammer Strength Squat 3 x 12 170 180 200
Adductor Machine 4 x 12 (4 second negative) 120 120 125 125
Super set
Adductor Machine 3 x 12 120 120 120
Free Motion Squat Machine 3 x 15 200 240 280
Lying Leg Curl 3 x 12 40kg 45kg 50kg Drop Set
40 mins Arc Trainer
Sent from my SGH-T999 using Tapatalk