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.
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