DOUG'S UNITED WE BULK CYCLE

[Doug 64]

Yesterday's workout was what I call, "small legs" and is in no way indicative of leg size! I like to split the legs into 2 days usually emphasizing a push/pull on quads and hamstrings on day 1. I do vary it depending on time constraints and whether I'm beat the fuck up from work the night before. Day 2 is always the heavy lifts wherein I do calves, quads and hamstrings as the warmup for the Hack squats. I'm planning to add deadlifts to one of the days, just not sure which one yet! I'm also planning on adding some bar squats or MB some form of DB squats and I'll post as they come along. The food intake is fairly consistent and I feel like I'm keeping it mostly clean with home cooked foods and snacks. I.E. I've taken to carrying a jar of P.B. and lower sugar jelly/preserves with a slice or 2 of toast (whole grain/multigrain) or some Trader Joe's organic Naan crackers for the middle of the night snack. The weight has kinda stalled a little as I'm sitting at 178.6 this morning... again im not worried as I do see more form showing on the legs (which are a focal point due to the shoulder). Legs have always been a hate/love thing and I feel like I'm breaking through that issue nicely.
Yesterday's workout was at Gym number 1 and it wasn't my exact plan. I intended to do the heavy stuff at Gym 2, but I was so wiped out from the night before that I ended up at Gym 1, so i said fuckit and made the best of it doing quads and hamstrings on two different machines each. They're both the same but one machine is waaaay older than the other and just seems to hit them differently. IDKY... but it does, MB it's the seat positions or the angles... either way!

The workout:

Seated extensions machine 1
3 x 10 x 90 with NF on set 3 reps 8-10

Seated curls machine 1
3 x 10 x 90 with NF set 3 Reps 9,10.

Seated extensions machine 2
1 x 10 x 90
1 x 10 x 45 L leg only
1 x 10 x 45 R leg only no breaks btwn
2 x 10 x 110 both legs
1 x 10 x 50 L
1 x 10 x 50 R with NF reps 9&10

Seated curls machine 2
1 x 10 x 90
1 x 10 x 45 L only
1 x 10 x 45 R only no breaks btwn.
2 x 10 x 110 both
1 x 10 x 50 L
1 x 10 x 50 R
1 x 10 x 55 L
1 x 10 x 55 R no breaks btwn single dbl.

Farmers Carries
2 x 200 x 55 KBs
1 x 200 x 65 DBs

Standing Military Press
1 x 10 x 80 IFO only

Upright rows to curls
1 x 10 x 50 BB for each.

Fatigue got me at thus point and I hit the steam and sauna and called it a day.

IDK how you all view this qorkout plan, but i do feel the after effects.
Please feel free to pist suggestions and recommendations as you will. Pics below as usual! HAVE A GREAT DAY BOYS!

 

[Meetketchup]

Please feel free to pist suggestions and recommendations as you will. Pics below as usual! HAVE A GREAT DAY BOYS!

I looked over your previous leg day which was exts, curls, hacks, press, etc. That's a good quad dominant leg day! However, I don't get the thinking behind the "small legs day." It's essentially just extensions and curls if I'm not mistaken. Usually when dividing legs into 2 sessions per week it would be quad dominant and hamstring dominant. The way I'm see your lay out is quad dominant and pump day. Nothing wrong with it if that's what you want to do. Just may be more advantageous to hit hamstrings hard on that second day with some SLDL's or RDL's and a Glute/Ham style Press of sort.

Just trying to give some positive feedback since you asked.

 

[Doug 64]

Hey man thank you. Yes it is/was curls and extensions (probablyshould have tagged it lazy leg day). I will usually add calf raises of some sort i.e. standing or on the PLLP and whatever else crosses my mind. I have to admit I have a baseline of expectations when I workout i.e. legs, chest, back etc... but once I feel I've met my quota so to speak, the plan is over and it's random at best!
That all being said, would you say from a productivity/gains views, splitting the legs by group vs the mixed bag would potentially be more productive?
Honestly, you gave me a boost with the not sweating bar squats and shit so I'd be grateful for your input.

 

[Meetketchup]

Hey man thank you. Yes it is/was curls and extensions (probablyshould have tagged it lazy leg day). I will usually add calf raises of some sort i.e. standing or on the PLLP and whatever else crosses my mind. I have to admit I have a baseline of expectations when I workout i.e. legs, chest, back etc... but once I feel I've met my quota so to speak, the plan is over and it's random at best!
That all being said, would you say from a productivity/gains views, splitting the legs by group vs the mixed bag would potentially be more productive?
Honestly, you gave me a boost with the not sweating bar squats and shit so I'd be grateful for your input.

Much more advantageous. It's very hard to give 110% on both quads and hams on the same day. Too many compound movements, especially if you have decent volume. Splitting them allows you to focus and pound the two on separate days AND allow for more recovery as opposed to hammering both 2x week. As you know, leg days are grueling af.

 

[Doug 64]

Much more advantageous. It's very hard to give 110% on both quads and hams on the same day. Too many compound movements, especially if you have decent volume. Splitting them allows you to focus and pound the two on separate days AND allow for more recovery as opposed to hammering both 2x week. As you know, leg days are grueling af.

Your logic is sound! I just had a total duh moment! I thought about the kinematics and immediately see the point. Im expending energy in a wide pattern, when a focused pattern would be more productive. I'm gonna make this adjustment... it probably explains the lack of sore muscles commensurate with the amount of efforts expended!

 

[Doug 64]

Long night at work, short post.
The workout was upper stuff:

Incline DB press @40°
3 x 10 x 50 DBs
3x 10 x 30 DB Curls in-between
3 x 10 x 50 30°
3 x 10 x 30 curls in-between
3 x 10 x 50 flat
3 x 10 x 30 curls in-between

Standing Military press BB, ifo & behind with Farmers Carries in-between
3 cycles 20 reps x 60 ifo & behind
3 x 200' 55 KBs between each set

Bent over rows with IFO only Military Press in-between
3 x 10 x 80 Rows
2 x 10 x 80 press
1 x 8 x 80 press to fail.

Standing rear delt flies
1 x 10 x 20
1 x 10 x 25
1 x 10 x 30

Front raises
2 x 10 x 15lb DBs
1 x 10 x 20

Seated Incline press machine
1 x 10 x 50
1 x 10 x 70
1 x 10 x 80

Seated Rows machine
3 x 10 x 135

Captains Chair
1 x 25 x straight leg
1 x 50 x Bent knee side to side.

Pics below.

 

[Doug 64]

Working a day shift today. Be safe out there and Merry Christmas to all.

 

[MindlessWork]

Merry Xmas and stay safe yourself!

 

[Doug 64]

Hit 200 of @StadaLabs Test blend 400 and 100 of @YourMuscleShop Primo 100 then shot to the gym.
The workout was a struggle as I was still reeling from the night shift, day shift bs!
Honestly I only went because I'm stubborn.
The workout was nothing to write home about. Farmers Carries for 800' total with the 55LbKBs, shoulder stuff with relatively light weights finds the shoulder holding up and I'm hoping to add back the weight to produce some gains real soon. Did some curls in between the shoulder stuff and tapped out 100 leg raises and bent knee raises with the usual side to side stuff etc... 100 situp/crunch combos again with the usual variances in side to side, 3/4, 1/2, and 1/4 height crunches. No pics today... didn't even log this workout in the book...lazy ass!

 

[YourMuscleShop]

Hit 200 of @StadaLabs Test blend 400 and 100 of @YourMuscleShop Primo 100 then shot to the gym.
The workout was a struggle as I was still reeling from the night shift, day shift bs!
Honestly I only went because I'm stubborn.
The workout was nothing to write home about. Farmers Carries for 800' total with the 55LbKBs, shoulder stuff with relatively light weights finds the shoulder holding up and I'm hoping to add back the weight to produce some gains real soon. Did some curls in between the shoulder stuff and tapped out 100 leg raises and bent knee raises with the usual side to side stuff etc... 100 situp/crunch combos again with the usual variances in side to side, 3/4, 1/2, and 1/4 height crunches. No pics today... didn't even log this workout in the book...lazy ass!

It requires a lot of discipline to hut the gym even when you're not feeling to. Good hob mate .. stay strong.. and thanks for mention.

Jim

 

[Doug 64]

Back in the saddle! It's been a rough week at work and I have hit the gym for Cardio, Abs, and Assorted stuff i.e.. Farmers Carries, military presses etc... my weight took a big hit due to the shit schedule and this morning I'm 176... down 3 from last week... again it's not that big a deal, but it does get my attention.
Today's workout was Legs, quads dominant I believe and thanks to @Meetketchup, I'm working on rounding up my shit and getting the exercises in their right order/place. Again, singling down quads VS hams etc...
The workout:

Leg extensions with the usual double single legs without a break in between... mad pumps today and I actually buckled coming off these! LOVE IT!
3 x 15 x 100 both
1 x 12 x 100 hard fail
1 x 11 x 100 HF!

Singles
3 x 10 each x 50
1 x 9 x 50 fail
1 x 7 x 5pumps!

Hack squats
1 x 10 x 270 warm up form up.
1 x 10 x 340
1 x 10 x 400
1 x 5 x 420...YO! LOL

FARMERS CARRIES
1 x 180' x 55LbKBs
Pics below!

Seated leg press
1 cycle x 30 reps Hi, middle, low foot positions x 180... mad pump!

 

[Meetketchup]

Hack squats
1 x 10 x 270 warm up form up.
1 x 10 x 340
1 x 10 x 400
1 x 5 x 420...YO! LOL

This is money!

 

[Doug 64]

Morning weight 178.6
I started @YourMuscleShop AOD9604 yesterday. IDK if it's associated but, I went through 3 Tee shirts last night soaked with sweat!
Gonna have to start putting a towel down on the sheet! I did some reading and found it can be used on a bulk cycle so figured I'd give it a whirl. The worst case is that I stop it and save it for a cut and I'll keep you all posted on my findings.
Today's workout was upper/chest with DB curls in between each set. I generally set up on a bench IFO the DB rack and I'll almost always do another exercise of some sort in between my main focus sets. Sometimes it's DB stuff, sometimes it's BB stuff as they have a nice little set of pre made BBs in varying weights right next to the DBs.
I also found a glute and hamstring set up. I realized it was there after a rec to add that type of exercise from @Meetketchup. I watched some videos and found the proper knee position and ROMs for the exercise. I have to admit this one is gonna take a minute to master, but I could feel all the activation mentioned in the videos so it's on my list!.

The workout:

Incline DB press @40°, 30°, and flat.
3 sets each x 10 reps x 50lb for a total of 90 reps
I added 20#Db curls in between each of the press sets for a total of 90 curls.

Standing Military Press
1 x 10 each IFO & behind x 60lb BB
1 x 10 x 50 ifo w 8 behind and fail
1 x 20 x 50 IFO only

DB raises front, lat, and rear
3 x 10 x 20dbs front
3 x 10 x 20 lateral with slight bend
3 x 10 x 20 rears w full bend

Seated Low Row machine
2 x 10 x 120
1 x 10 x 130
1 x 10 x 120 singles

Captains Chair leg raises
1 x 30 x straight
1 x 20 bent knee.

Pics below

 

[YourMuscleShop]

Morning weight 178.6
I started @YourMuscleShop AOD9604 yesterday. IDK if it's associated but, I went through 3 Tee shirts last night soaked with sweat!
Gonna have to start putting a towel down on the sheet! I did some reading and found it can be used on a bulk cycle so figured I'd give it a whirl. The worst case is that I stop it and save it for a cut and I'll keep you all posted on my findings.
Today's workout was upper/chest with DB curls in between each set. I generally set up on a bench IFO the DB rack and I'll almost always do another exercise of some sort in between my main focus sets. Sometimes it's DB stuff, sometimes it's BB stuff as they have a nice little set of pre made BBs in varying weights right next to the DBs.
I also found a glute and hamstring set up. I realized it was there after a rec to add that type of exercise from @Meetketchup. I watched some videos and found the proper knee position and ROMs for the exercise. I have to admit this one is gonna take a minute to master, but I could feel all the activation mentioned in the videos so it's on my list!.

The workout:

Incline DB press @40°, 30°, and flat.
3 sets each x 10 reps x 50lb for a total of 90 reps
I added 20#Db curls in between each of the press sets for a total of 90 curls.

Standing Military Press
1 x 10 each IFO & behind x 60lb BB
1 x 10 x 50 ifo w 8 behind and fail
1 x 20 x 50 IFO only

DB raises front, lat, and rear
3 x 10 x 20dbs front
3 x 10 x 20 lateral with slight bend
3 x 10 x 20 rears w full bend

Seated Low Row machine
2 x 10 x 120
1 x 10 x 130
1 x 10 x 120 singles

Captains Chair leg raises
1 x 30 x straight
1 x 20 bent knee.

Pics below

Thankyou for sharing bro.
AOD9604 is designed to stimulate fat metabolism, which may increase the body’s metabolic rate during exercise, leading to more heat production and sweating as a natural cooling mechanism.
Peptides that target fat loss can sometimes have a thermogenic effect, increasing body heat during physical activity.
I would advise you to check with you coach and doctor.

Jim

 

[Doug 64]

Yesterday was a planned off day... today not so much. Think I got a stomach thing coming on so pushing or pulling is off the table!
Im sure the weight is gonna take another hit here by the time this is done. Hopefully it was just some of the stupid shit I ate yesterday! I'll keep the log updated. HAPPY NEW YEAR Brothers

 

[YourMuscleShop]

Yesterday was a planned off day... today not so much. Think I got a stomach thing coming on so pushing or pulling is off the table!
Im sure the weight is gonna take another hit here by the time this is done. Hopefully it was just some of the stupid shit I ate yesterday! I'll keep the log updated. HAPPY NEW YEAR Brothers

If it is hurtful, you could possibly go for a 14-16 hr fast to clean up your system.. just an advice tried and tested.

Jim

 

[CoffeeS]

Morning weight 178.6
I started @YourMuscleShop AOD9604 yesterday. IDK if it's associated but, I went through 3 Tee shirts last night soaked with sweat!
Gonna have to start putting a towel down on the sheet! I did some reading and found it can be used on a bulk cycle so figured I'd give it a whirl. The worst case is that I stop it and save it for a cut and I'll keep you all posted on my findings.
Today's workout was upper/chest with DB curls in between each set. I generally set up on a bench IFO the DB rack and I'll almost always do another exercise of some sort in between my main focus sets. Sometimes it's DB stuff, sometimes it's BB stuff as they have a nice little set of pre made BBs in varying weights right next to the DBs.
I also found a glute and hamstring set up. I realized it was there after a rec to add that type of exercise from @Meetketchup. I watched some videos and found the proper knee position and ROMs for the exercise. I have to admit this one is gonna take a minute to master, but I could feel all the activation mentioned in the videos so it's on my list!.

The workout:

Incline DB press @40°, 30°, and flat.
3 sets each x 10 reps x 50lb for a total of 90 reps
I added 20#Db curls in between each of the press sets for a total of 90 curls.

Standing Military Press
1 x 10 each IFO & behind x 60lb BB
1 x 10 x 50 ifo w 8 behind and fail
1 x 20 x 50 IFO only

DB raises front, lat, and rear
3 x 10 x 20dbs front
3 x 10 x 20 lateral with slight bend
3 x 10 x 20 rears w full bend

Seated Low Row machine
2 x 10 x 120
1 x 10 x 130
1 x 10 x 120 singles

Captains Chair leg raises
1 x 30 x straight
1 x 20 bent knee.

Pics below

The YMS AOD9604, BPC157 and TB500 are working incredibly well for me. You'll love the outcome with the AOD!!

 

[YourMuscleShop]

The YMS AOD9604, BPC157 and TB500 are working incredibly well for me. You'll love the outcome with the AOD!!

Thanks brother for your feedback brother.. means alot to get positive words from loyal users.

Jim

 

[Doug 64]

Quick morning check in. Still not sure if it was a poor food choice, or a short stomach bug. The stomach is feeling a little better. I am.
Still not going to push it and morning weight is back to 181.6
I'm gonna tap out some Cardio and see how it goes.
I'll keep you all posted.

 

[Doug 64]

2 hours of Cardio with a good sweat and increased heart rates. The stomach seems solid and tomorrow will be a regular workout day.
I am actively speaking with a person who coaches and I feel like he is gonna be a great match. His initial questionnaire is extremely in depth and asks a number of questions ranging from sleep, to eat, to workout and even considers the shit you hate to do. I'm waiting for the wife to get home so I can snap some shots as requested, then we'll see if it's game on!
I'm pretty damned psyched and once he and I get our deal square I'll share more info and an identity if he's cool with it. HOOYAHHHHHH 2025 is gonna be the shit.

 

[Doug 64]

So the stomach wasn't exactly 100%! I hit the gym this morning and banged out another twenty minutes of cardio which went well. The issues began when I hit the captain's chair and started doing leg raises... thankfully catastrophe was avoided , but I heeded the warning and pulled the plug... tomorrow is another day!
I'm also really excited.Because I am another step closer to hammering down my deal with this coach. I have a really good feeling about this guy and I am going to give it the old college. Try LOL.
The workout today again was 20 minutes of cardio and 50 abruptly halted bent knee raises on the captain's chair.
I also started my meal prep for the week. I have a bunch of chicken to roast. Last night I roasted some Butternut squash with EVOO and some Nutmeg. I'm either going to eat as is, or turn into a extremely low sodium butternut squash bisque. Pictures below as always.

 

[Doug 64]

Meal prep pics! Its Butternut squash bisque and Lemon chicken for now!
The chicken will sit overnight and marinate. Tonight's meal will also be chicken... Sadly not homemade but Trader Joes Shredded and spiced. This wasn't my food choice, the old lady grabbed it and let it sit till I frozen it before it expired! Now it just needs eating!

 

[Doug 64]

Today was mostly Hamstrings. I opened with some nice stretching on the stretch cage and then I hit the Ham/Glute station. I have to say this is going to take some getting used to! Definitely felt the stuff I did hitting the hamstrings and glutes directly! I stopped at two set of this as the hamstrings had that about to twinge feeling. I hit some seated and prone curls then I threw in some "modified deadlifts". I used the arms on the Smith Rack and threw a stepper pad under to increase the lift distance (pics below) and took it up to 225. I threw in some military presses IFO and Behind the neck, assorted delt stuff with front and side raises and finished off with Farmers Carries!
Pressed for time at work tonight, so the workout is posted in the pics below.

 

[MindlessWork]

Today was mostly Hamstrings. I opened with some nice stretching on the stretch cage and then I hit the Ham/Glute station. I have to say this is going to take some getting used to! Definitely felt the stuff I did hitting the hamstrings and glutes directly! I stopped at two set of this as the hamstrings had that about to twinge feeling. I hit some seated and prone curls then I threw in some "modified deadlifts". I used the arms on the Smith Rack and threw a stepper pad under to increase the lift distance (pics below). I threw in some military presses IFO and Behind the neck, assorted delt stuff with front and side raises and finished off with Farmers Carries!
Pressed for time at work tonight, so the workout is posted in the pics below.

Sweet workout and I use that True cage a lot at the Planet Fitness I go to at times...it's a great way to stretch!

 

[Doug 64]

Sweet workout and I use that True cage a lot at the Planet Fitness I go to at times...it's a great way to stretch!

I love it man, really nice addition to the gym.

 

[Doug 64]

Just a quick check it. Today was the first day of my new workout routine. I broke down and hired a coach and I have to tell you, this is a new and exciting experience for me.
Coach has basically laid out my life for the next three months. Their will of course be adjustments all around, but today was completely different. Y'all have seen my workouts and without bragging, I feel I've been putting in the work... then there was today's reality check!!!
I did Day 1 upper and man was I shot! The layout of the exercises just seemed to build on the last one done and his emphasis on slow reps with deep full stretches really put me in my place! The weights that I had been literally throwing around a week or so ago are significantly heavier today. It was predominantly DBs with some machines mixed in and i have to say I think I'm gonna be sore tomorrow .
I forgot to snap a pic of the actual workout so I'll post it tomorrow. Below are pics of some of the machines and post workout meal so coach can see exactly what I'm up to. Thanks for visiting, pics below and more tomorrow.

 

[Doug 64]

So it is official and @Meetketchup has agreed to bring me through the rest of this cycle as my Coach. We've made some major changes in about effort to get me on track. To start with, I'm dropping back to TRT Dosing abd will do 70mg 2Xs week for a total of 210 a week. The next item up was my food and this is an eye opener for sure! Carbs went up by over 100g a day on workout days, fat was reduced by about 50% which is the real difficult aspect because... its in almost everything i was eating. Finally protein went up by about 70g a day both on and off days. The food challenge was enough for me to reopen the conversation regarding PEDs and we felt it was prudent.
The workouts are similar to the volumes I had been doing, but the difference is in the stacking. Coach laid out a plan that builds on each part consecutively. The difference was notable immediately on day one and im looking to see how the 4 day routine goes.
I have to give him credit because this is not some cut and paste bullshit off the net! The program and his questionnaire compliment each other to provide room for adjustments and work interruptions. That all being said yesterday was a pretty solid upper day. Today was Cardio day and I managed 10+miles in 30 minutes on the stationary bike. The program unbeknownst to me qas pretry brutal with built in "low grip stand up segments that came out of rhe blue! I like this bike and will hit it again on my Carsio days. Coach also mandates abs after each workout so I tapped out a quick 80 situp, crunch and twist crunches. pics are posted below.
I'll come back to listing workouts and weights etc... in a couple of days. For now, I've got some research and food shopping to do.

 

[Doug 64]

Correction on TRT dosing listed above, it's 70mgs 3Xs a week for a total of 210.

 

[Meetketchup]

So it is official and @Meetketchup has agreed to bring me through the rest of this cycle as my Coach. We've made some major changes in about effort to get me on track. To start with, I'm dropping back to TRT Dosing abd will do 70mg 2Xs week for a total of 210 a week. The next item up was my food and this is an eye opener for sure! Carbs went up by over 100g a day on workout days, fat was reduced by about 50% which is the real difficult aspect because... its in almost everything i was eating. Finally protein went up by about 70g a day both on and off days. The food challenge was enough for me to reopen the conversation regarding PEDs and we felt it was prudent.
The workouts are similar to the volumes I had been doing, but the difference is in the stacking. Coach laid out a plan that builds on each part consecutively. The difference was notable immediately on day one and im looking to see how the 4 day routine goes.
I have to give him credit because this is not some cut and paste bullshit off the net! The program and his questionnaire compliment each other to provide room for adjustments and work interruptions. That all being said yesterday was a pretty solid upper day. Today was Cardio day and I managed 10+miles in 30 minutes on the stationary bike. The program unbeknownst to me qas pretry brutal with built in "low grip stand up segments that came out of rhe blue! I like this bike and will hit it again on my Carsio days. Coach also mandates abs after each workout so I tapped out a quick 80 situp, crunch and twist crunches. pics are posted below.
I'll come back to listing workouts and weights etc... in a couple of days. For now, I've got some research and food shopping to do.

It's a big change from what you were doing. We have the plan, now we execute. Let's get this!!!

Have fun with leg day.

 

[CoffeeS]

It's a big change from what you were doing. We have the plan, now we execute. Let's get this!!!

Have fun with leg day.

Go get it Doug64!!

Looking forward to seeing your progress! You can't go wrong with Meetketchup as your coach!