BOGNERS First LOG

[BOGNERrocker]

this is the original 4 day a week

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off

Thanks bc I'll start this next week


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[BOGNERrocker]

DAY 3

Just woke up

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[tommygunz]

in my opinion training more than 2 days in a row without rest is counter productive. most guys that train like this see very few gains.
you grow outside the gym . your cortisol levels just get way to high to put on muscle

Might be true for mere mortals, this doesn't necessarily apply when using AAS.

 

[dawg16]

in my opinion training more than 2 days in a row without rest is counter productive. most guys that train like this see very few gains.
you grow outside the gym . your cortisol levels just get way to high to put on muscle

I'm very lucky to get plenty of food and rest because I own my business, plus I'm on a good dose of HGH. I think these 3 things allow me workout pretty hard and often. My gains I'm very happy with.

 

[drealdeal]

Welcome to the Darkside

Monster 10

 

[TBJ]

Thanks bc I'll start this next week


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I like to hit lower and upper abs on their own once a week FWIW.

 

[malfeasance]

goals i just want get jacked as much as i can yet NOT become fat! i guess its gonna be tricky.

Not tricky at all. You should be able to put on 15-20 pounds and be much leaner by the end of your cycle. Adding in steroids for the first time makes everything different.

Wake up - 8 eggs, one slice whole grain toast, 1 bowl of oatmeal (old fashioned oats, not instant shit) no sugar added, cinnamon for flavoring, only a tiny splash of milk. Hot tea, no sugar.
AM lunch - 8-10 oz chicken breast, brown rice, and either spinach salad or asparagus or broccoli. Watch what you use for salad dressing (name your own with no sugars)
PM lunch - same
Dinner - same
Bedtime cottage cheese with almonds​

Substitute lean red meat or fish for any of those chicken breasts. Tuna from a can will work in a pinch, but you need at least two of them for one sitting.

Protein shake can be added during workout.

Add in cardio 3-4 times a week.

If you can stomach one more meal in there, that would be even better. You will NOT get fatter while eating like this. You will get leaner.

Watch what you drink. No artificial sweeteners, no sugars, no beer or other alcohol.

Just my two cents. Feel free to disregard, if you wish, but my first cycle looked a lot like yours, and I came out 20 pounds heaver with highly visible abs for the first time since I was a teenager.

 

[malfeasance]

this is my split,
mon ,, chest, back
tue ,,, legs
wed.. off
thurs, shoulders and arms
fri off
sat off
sun off
thats to maintain . if i want to grow i thrown an extra day in there , but its been a long time since ive done 4 days a week
i'm kinda lazy

You workout three days a week and still look like that? Damn, I am going to go hang myself.

 

[BOGNERrocker]

So let me ask yal something in regards to diff workout splits I know the one I posted seems to be over loaded with not enough recovery time from what you guys were saying. So I'll change it up.

one question comes to mind since I'm now including AAS will I not recover faster? Allowing me to train muscle groups more frequently?

it looks like most of you tend to do 1 muscle part per week. And yal are pretty jacked. Yet at the same time That just seems like a long recovery time considering AAS being used. I'll try though no doubt.

Last thing does it not make more sense to train chest and tris on same day since they work together anyways on press movements? That's always just made sense to me to do those in same day.

Same thing with back and biceps they tend to work together during pull excersises seems it would make sense to do those on same day?

Just wanted to see what yal thought I'm still going to try yals suggestions though.



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[bc123jm]

You workout three days a week and still look like that? Damn, I am going to go hang myself.

yea, i often wonder what i would look like if i actually made a serious effort in the gym lol.
i mean dont get me wrong , years ago i trained hard, deadlifts, squats , sessions til you puked. but i'm too old
and beat down for that now days, i'll leave that to the young studs like bogner

 

[bc123jm]

So let me ask yal something in regards to diff workout splits I know the one I posted seems to be over loaded with not enough recovery time from what you guys were saying. So I'll change it up.

one question comes to mind since I'm now including AAS will I not recover faster? Allowing me to train muscle groups more frequently?

it looks like most of you tend to do 1 muscle part per week. And yal are pretty jacked. Yet at the same time That just seems like a long recovery time considering AAS being used. I'll try though no doubt.

Last thing does it not make more sense to train chest and tris on same day since they work together anyways on press
movements? That's always just made sense to me to do those in same day.

Same thing with back and biceps they tend to work together during pull excersises seems it would make sense to do those on same day?

Just wanted to see what yal thought I'm still going to try yals suggestions though.



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honestly everyone is going to have a different opinion of what they think is best. just put together a simple program and try it for 6 weeks or so.
nothing is written in stone. you need to learn to go off instinct and how you feel.

 

[BOGNERrocker]

honestly everyone is going to have a different opinion of what they think is best. just put together a simple program and try it for 6 weeks or so.
nothing is written in stone. you need to learn to go off instinct and how you feel.

I hear ya


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[tommygunz]

There are primary and secondary muscles being worked at all times. Example chest/tris= push, back/bis = pull. Having said that remember you are moving blood to pump/engorge muscle to supply it with O2 so you want to keep them close, less distance for blood travel. So keeping in mind simplicity like bc said, you can tailor a routine.
Mine is built around my diet, actually the other way around.
Mon-chest/tris (I'll explain why in a bit).
Tue-legs/abs
We'd-off
Thur- back/bis
Fri-shoulders/abs
Sat/Sun off
Monday is chest day for me because it is a large muscle group and I need the sat/sun rest to hit it hard and it inadvertently engages front delts, also why shoulder day is Friday.

 

[BOGNERrocker]

There are primary and secondary muscles being worked at all times. Example chest/tris= push, back/bis = pull. Having said that remember you are moving blood to pump/engorge muscle to supply it with O2 so you want to keep them close, less distance for blood travel. So keeping in mind simplicity like bc said, you can tailor a routine.
Mine is built around my diet, actually the other way around.
Mon-chest/tris (I'll explain why in a bit).
Tue-legs/abs
We'd-off
Thur- back/bis
Fri-shoulders/abs
Sat/Sun off
Monday is chest day for me because it is a large muscle group and I need the sat/sun rest to hit it hard and it inadvertently engages front delts, also why shoulder day is Friday.

THIS!!!'^^^^^^^^^ I like this split


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[tommygunz]

It's just what my coach and I have worked out. Everyone is different and I'm not genetically gifted or young. It's fun to play around with and I'm sure you'll vector it in for you.

 

[bc123jm]

THIS!!!'^^^^^^^^^ I like this split


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yeah thats a good split. i did that for a long time .

 

[theCaptn']

I love weekend workouts, no time constraints, bigger workouts, more food to eat!

 

[BOGNERrocker]

Gained 3lbs without any change in diet.

I guess here comes some WATER weight? Lol

Or maybe I just need to poop really bad

 

[ProjectSwole]

Gained 3lbs without any change in diet.

I guess here comes some WATER weight? Lol

Or maybe I just need to poop really bad

Yh that's the water brother!

 

[BOGNERrocker]

Yh that's the water brother!

Damn dbol don't waste no time does it lol


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[thegame]

Yea once you start trying different routines out and seeing how you feel you will be able to better tweak your workout for what you need, I have finally after 12 months found my perfect sweet spot, also change your actual exercise routine up to, don't do the same things every single workout, Arnold was spot on with that and this also really helped me out, for example do not always start on flat bench on chest days, change the shit up, I actually ditched flat barbell for a few months and did only incline barbell and decline and flat dumbbells, now I am busting out reps with 315 on flat barbell again, last time I did that was over 20 years ago lol.

You mentioned D-bol, at what does are you using it and when are you taking it? is this taken only on workout days or every day? it totally sux I am coming off and doing PCT in about 3 weeks, I look and feel fucking great and my friends at work have taken notice that I have completely changed, they call me Arnold lol I am the same height as him at 6'2" and weigh 250, I need to get some body fat calipers I really want to know what that is but it is way lower then what it was 6 months ago.

Anyways glad you are doing this, you are new here like me and it is cool to read these logs, when I start back up this Winter I hope to do the same and really, really make some even better changes then I did already.

Get serious and keep throwing them plates!

 

[BOGNERrocker]

Yea once you start trying different routines out and seeing how you feel you will be able to better tweak your workout for what you need, I have finally after 12 months found my perfect sweet spot, also change your actual exercise routine up to, don't do the same things every single workout, Arnold was spot on with that and this also really helped me out, for example do not always start on flat bench on chest days, change the shit up, I actually ditched flat barbell for a few months and did only incline barbell and decline and flat dumbbells, now I am busting out reps with 315 on flat barbell again, last time I did that was over 20 years ago lol.

You mentioned D-bol, at what does are you using it and when are you taking it? is this taken only on workout days or every day? it totally sux I am coming off and doing PCT in about 3 weeks, I look and feel fucking great and my friends at work have taken notice that I have completely changed, they call me Arnold lol I am the same height as him at 6'2" and weigh 250, I need to get some body fat calipers I really want to know what that is but it is way lower then what it was 6 months ago.

Anyways glad you are doing this, you are new here like me and it is cool to read these logs, when I start back up this Winter I hope to do the same and really, really make some even better changes then I did already.

Get serious and keep throwing them plates!

Ya we are pretty similar it seems glad your feeling good!! And ya dbol 50mg a day I just pop 25mg in morning and the other 25mg 1hr Before I workout along with split doses of aromasin. And YES I'm going as hard as I can on workout days and try to stay focused and intense bout 1hr and that gives me plenty time.



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[thegame]

Ya we are pretty similar it seems glad your feeling good!! And ya dbol 50mg a day I just pop 25mg in morning and the other 25mg 1hr Before I workout along with split doses of aromasin. And YES I'm going as hard as I can on workout days and try to stay focused and intense bout 1hr and that gives me plenty time.



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Thanks man so are you still taking the D-bol on non workout days as well? also do you take them on empty stomach or with food? someone said to me they can make you sick on empty stomach, like pukey lol.

Yea I hit it for about 1 1/2 hours, I don't leave until I am pumped like a motherfucker and can barely move lol, if I am doing upper body I literally have to have my wife peel my shirt off when I get home.

 

[BOGNERrocker]

Thanks man so are you still taking the D-bol on non workout days as well? also do you take them on empty stomach or with food? someone said to me they can make you sick on empty stomach, like pukey lol.

Yea I hit it for about 1 1/2 hours, I don't leave until I am pumped like a motherfucker and can barely move lol, if I am doing upper body I literally have to have my wife peel my shirt off when I get home.

Yep will take it everyday for 4weeks straight hasn't made me sick on empty just slight headache but that ain't shit may not have even been from dbol idk


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[thegame]

Yep will take it everyday for 4weeks straight hasn't made me sick on empty just slight headache but that ain't shit may not have even been from dbol idk


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Great and thank you for the response, I want to run about a 5 or so week kicker of D-bol when I start my second cycle, then I want to finish it up with Tren.

 

[BOGNERrocker]

Biceps and back today and good GOD what the fuck lifts are good and aggressive but shits burning like a motherfucker! Are the dbol pumps or maybe I just haven't hit biceps in while idk geez


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[Skip503]

Good shit bogner, keep at it. you're getting lots of good feedback. Remember to take it all in, but like others said, you'll have to adjust it for you. BC can work out 3 days a week, Hugh 7 days a week. And both are big and ripped. (I'm a bit pissed at BC that he can do that on 3 days too). So find out what works best for you. I'm watching and rooting for some great results for you!

 

[BOGNERrocker]

Good shit bogner, keep at it. you're getting lots of good feedback. Remember to take it all in, but like others said, you'll have to adjust it for you. BC can work out 3 days a week, Hugh 7 days a week. And both are big and ripped. (I'm a bit pissed at BC that he can do that on 3 days too). So find out what works best for you. I'm watching and rooting for some great results for you!

Thanks man ya everyone has been such a major mentor that's what I really appreciate about this forum and ya BC and his damn Zeus godlike genetics haha


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[bc123jm]

Good shit bogner, keep at it. you're getting lots of good feedback. Remember to take it all in, but like others said, you'll have to adjust it for you. BC can work out 3 days a week, Hugh 7 days a week. And both are big and ripped. (I'm a bit pissed at BC that he can do that on 3 days too). So find out what works best for you. I'm watching and rooting for some great results for you!

spread the hate brother lol.. seriously i dont know how Hugh does it. i would be so burnt trying to train that much.
but thats why its important to learn there is no cookie cutter way. you have to go with what works for you. and if something isnt feeling right dont be afraid to change it up.. too many peeps get locked into that one way mentality

 

[Skip503]

All love brother!!