Arm day :
Seated preacher curlz: 5 sets pyramid till failure
Arm extension seated:
5 sets pyramid until failure
Seated single arm(Alternating)d.b. curls :
5 sets 30's to 50's till failure supersetted with dumbell squeezes for forearms. 5 sets as well 20 per (love these)
Behind head tri-extions (standing):
5 sets 30's to 50's alsovtill failure as close to 20 as i can get if not 20
$tanding b.b. curls :
5 sets 80lb. Up to 115lb. Sets of 12,supersetted w a lighter weight i did reverse curls till failure
Reverse grip tricep push downs:
5sets to 20 on cable machine
Rope Hammer curls:
Again 5 sets till failure. Followed by a single burn-out set (much lighter weight) till i could do no more
Rope tricep pull-down
ne of my favorite movements i did six sets of 20 the last 2 where till failure
Cable crucifix curls (w proper form):
4 sets of ten ,nice slow contracting at the top stretching at bottom full rom ,sets gradually increasing weight w the exception of the last.
Lying down tri extension:
5 sets of 8 to 10 .25'sup to 40's
Seated concentration curls:
4 sets nice and slow really CONCENTRATING on the movement and contraction
I followed this w 10 sets of leg raises till failure didn't keep count. My abs may actually make an appearance soon, lolz.
No cardio today. I have stopped taking a caffeinated pre-work out drink ,this is day three and its like i never stopped,go figure!
My diet is remaining very similar as the above documented. No weight gain or loss to speak of nor strength. I must say however,I've definitely noticed more focus.
I'm still running 450mgs test propianate wkly have been for 2 weeks
Within the next couple of weeks i will reveal the compounds that the rest of this cycle will consist of lol "THE. FRANKENCYCLE" TM. Lolz