. Man 100 lb weighted dips ,you my friend are a beast .Arm training last night:
Dips
40lbs of assist x 20
25lbs of assist x 15
bodyweight x 15
25lbs weighted x 15
75lbs weighted x 12
100lbs weighted x 12
CGBP
135lbs x 15
225lbs x 12
275lbs x 8
275lbs x 6
275lbs x 5
Tricep pushdowns on cable (elbows out)
105lbs (full stack + 4, 2.5lbrs) 4 sets of 15 reps
Standing barbell curls
65lbs x 15
85lbs x 12
105lbs x 10
105lbs x 10
105lbs x 6
Dumbbell preacher curls
45lbs x 12
50lbs x 10
LifeFitness preacher curl machine (plate loaded) - one arm at a time
45lbs x 12
55lbs x 10
65lbs x 10
75lbs x 8
75lbs x 6
75lbs x 5
I'm on week 7 since upping my test dose to 1600mg/wk. Also running EQ @ 800mg/wk and Deca @ 600mg/wk. I decided I'm going to run this blast for one more week then drop down to a cruise dose for a month to give my body (and wallet) a break. I've made good progress with the increased test dose in spite of being in a calorie deficit. Body weight this morning was 216.5lbs and waist measured 35.5". Five weeks remaining on my cut.
That's true, two herniated discs (L5/S1-L4/5). I believe that's the reason I haven't been able to reach the numbers that I was at prior to the injury. My leg workout is pretty basic.
Quad day (once a week)
leg extensions - 4 sets of 20 reps with light weight to warm up the knees
Squats - 2 warm up sets with 135lbs to stretch everything out, then 5 working sets pyramiding up in weight each set. Reps are in the 6-10 range.
Leg press - 4 sets, pyramid fashion, 10-12 reps (my gym has a few different types of leg press machines so I change this up frequently)
Hack squats (feet together) - 4 sets, pyramid up, 10-12 reps
Hamstring day (once a week)
Romanian deadlifts - 4 sets, pyramid up each set, 10-12 reps
Sumo squats (super wide, toes pointed out) - 4 sets holding 125# dumbbell, 15 reps
glute/ham raises - 4 sets holding a 45# plate, 10-12 reps
lying leg extensions - 4 sets, pyramid up, 10-12 reps. Some weeks I'll do single leg curls instead of this.
Nothing fancy, but I always work up to a maximum amount of weight on my final set on most of these movements.
Question, do you take an extended cruise or break at some time during the year? This year for me has been the most gear I have ever used. I've only been using a few years. This year I have pretty much cycled most of it with a month break here and there. About 1500mg is the max I dose, all gear combined, at least at this point that is all I've done. Just like to hear how others handle it. I mean if you are not a genetic freak, you need to stay on quite a bit to make progress, especially at my age.
. Man 100 lb weighted dips ,you my friend are a beast .
Love this routine!
I've been blasting most of this year, crawf. I went on a six week cruise dose around the end of March and I'll be dropping down to another four week cruise dose in two weeks. Most of that time I was running between 750mg-800mg of test and have alternated between deca, tren, and EQ during that time. I haven't run any orals in a few years. I agree with you about the need to stay on and I feel that although my physique has improved over the years, I'm still not at the level I'd like to be so I figured I'd try something out of my ordinary and significantly increase my test dose. after this break I'm going to start blasting again at the beginning of October. I'm thinking 2g of test/wk along with deca and tren run at 300-400mg/wk each. I monitor my blood pressure several times a week and do double-red donations about every 8 weeks. I alternate donations between LifeSouth and American Red Cross so I can do double-reds more often. My last donation my hemoglobin was 16.5, the lowest I've seen it in years so it's helping. It is my belief that you take care of your blood, which will in turn take care of your heart, you can minimize any potential damage that AAS may cause.
My gym has that same free motion machine and i use it the same way from time to time. Does really hit the Glutes but my head and neck get stuck in the shoulder pads all the time lol.Great leg training session today.
Leg extensions, 85lbs 4 sets of 20 reps (warm-up)
Squats
135lbs x 12
135lbs x 12
225lbs x 10
315lbs x 10
365lbs x 8
405lbs x 7
425lbs x 5
Hammer Strength Iso-Lateral leg press
194lbs x 15
239lbs x 12
284lbs x 12
329lbs x 10
374lbs x 8
FreeMotion Squat
I usually do these as a substitute for hack squats and lately I've been standing in the machine facing backwards to add a different variation to the movement. I find that standing in it this way really puts a lot of extra stress on the glutes and hams at the bottom of the movement, and a significant amount of stress on the quads at the top of the movement. My stance is slightly inside of shoulder width.
300lbs x 12
320lbs x 12
340lbs x 10
360lbs x 10
Thanks for all the sharing man. How has alternating the the clen ephedrine for long periods affected performance? I've thought about doing it in the future as I finish filling out this weight class
My gym has that same free motion machine and i use it the same way from time to time. Does really hit the Glutes but my head and neck get stuck in the shoulder pads all the time lol.
What did you weigh when you started the cutting phase to get to about 210?
I can't imagine your big ass at 210. You must be insane. Your legs are 210. Haha. Anyway way to commit. Need your wheel routine.
Nothing major to report. I am just about 2 weeks in on the IMR T3. I started out dosing it at 50mcg/day, and the last two days I've been dosing it at 60mcg/day. I haven't noticed any results from it thus far. Body weight was 220lbs this morning and the waist measured 36". I don't know if my dose is too low, the shit is bunk, or it just doesn't work for me for some reason. I'll stick with it and bump up the dose by 25mcg each week and see what happens. Still cruising on 400mg/wk of T400 and running HGH at 2.5iu/day.
I changed up my quad session slightly the other night just for something different. Here's what it consisted of:
Leg extensions - 4 sets of 20 reps (warm-up)
Hack squats
225lbs x 12
315lbs x 10
405lbs x 10
495lbs x 8
585lbs x 8
Horizontal leg press (Hammer Strength) single leg
180lbs x 15
225lbs x 15
270lbs x 12
315lbs x 10
360lbs x 10
Walking lunges* w/25lb dumbbells
4 sets of 20 steps
*These kicked my ass as I haven't done them for awhile. The DOMS was incredible and persisted for a good 3-4 days after.