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The "IronHorse's Iron Log" (Unsponsored)n

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Get Shredded!
First let me say this is a great sub-forum. I keep my own logs on spread sheets. But being in this with community with like minds can have a positive influence to remain accountable for my workouts.

As long as life doesn't slow me down. I will update this for as long as I am around. Right now I am cruising on 150mgs/test cyp. My next cycle won't be until Late November.

This is Training routine that will be leading up until my next cycle. I will change this up once I start my cycle.

I will be Squatting every day. It is a Bulgarian training method that I have tweaked some. This will start next week. I will add a other exercises each day as well.

I start next week.

Monday will include my warm up on the bike. Then I will do 3 sets of leg curls just to getting the hammies firing. Next I will move into some light stretching. I will then do some squat specific warm-ups.

Monday
Squat Specific Warm-up:
Body weight squats 1x20
Body weight squat jumps 1x20
Squat jumps with barbell 1x10

Squat:
135 1x10 5 reps will be performed with a long pause to open my hips the last 5 reps will performed with speed
225 1x5
315 1x3
405 1x3
455 1x3
505 1x1

The next sets will be performed with a reverse band:
555 1x5
585 1x3
605 6x3

Bench:
Incline Bench
135 1x10
225 1x10
315 6x3

Flat Bench:
135 1x10
225 1x10
315 1x10
365 6x3

Tuesday
Squat:
135 1x10
225 1x10
315 1x5
405 1x5
315 1x20

Deadlift:
135 1x10
225 1x10
315 1x5
365 6x3

Wednesday
Front Squat:
135 1x10
225 1x10
315 6x3

Clean and Press:
135 1x10
225 1x5
245 1x3
245 6x3

High Pulls:
Barbell 1x10
135 1x10
185 1x5
225 6x3

Thursday
Speed Squat with chains:
40 lbs of chains 135 1x10
40 lbs of chains 225 1x10
40lbs of chains 315 1x5
40 of chains 335 9x3 30 seconds rest between sets

Back:
Barbell Bent Rows:
135 1x10
225 1x10
265 6x3

Pull ups:
Body weight: 1x10 1x20
45 lb plate 1x10
90 lbs added to body weight 6x3
Seated cable rows 4x20
Low back extensions 2x20
Glute Ham Raise 2x20

Friday
Box Squat:
135 1x10
225 1x10
315 1x5
405 1x5
455 6x3

Bench:
Inlcine:
135 1x10
225 1x10
285 3x12

Saturday and Sunday will be family time and recovery. Once a month I will get a neuron-muscular massage. I see a chiropractor once a week and I go to my Alma-Mater and head to the training room to use the cry-therapy machine. And have the trainer put me through a good stretching session.

Week 3 and 4 I will attempt a one rep max every day. Once a week I will add a new Oly exercise.
 
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First let me say this is a great sub-forum. I keep my own logs on spread sheets. But being in this with community with like minds can have a positive influence to remain accountable for my workouts.

As long as life doesn't slow me down. I will update this for as long as I am around. Right now I am cruising on 150mgs/test cyp. My next cycle won't be until Late November.

This is Training routine that will be leading up until my next cycle. I will change this up once I start my cycle.

I will be Squatting every day. It is a Bulgarian training method that I have tweaked some. This will start next week. I will add a other exercises each day as well.

I start next week.

Monday will include my warm up on the bike. Then I will do 3 sets of leg curls just to getting the hammies firing. Next I will move into some light stretching. I will then do some squat specific warm-ups.

Monday
Squat Specific Warm-up:
Body weight squats 1x20
Body weight squat jumps 1x20
Squat jumps with barbell 1x10

Squat:
135 1x10 5 reps will be performed with a long pause to open my hips the last 5 reps will performed with speed
225 1x5
315 1x3
405 1x3
455 1x3
505 1x1

The next sets will be performed with a reverse band:
555 1x5
585 1x3
605 6x3

Bench:
Incline Bench
135 1x10
225 1x10
315 6x3

Flat Bench:
135 1x10
225 1x10
315 1x10
365 6x3

Tuesday
Squat:
135 1x10
225 1x10
315 1x5
405 1x5
315 1x20

Deadlift:
135 1x10
225 1x10
315 1x5
365 6x3

Wednesday
Front Squat:
135 1x10
225 1x10
315 6x3

Clean and Press:
135 1x10
225 1x5
245 1x3
245 6x3

High Pulls:
Barbell 1x10
135 1x10
185 1x5
225 6x3

Thursday
Speed Squat with chains:
40 lbs of chains 135 1x10
40 lbs of chains 225 1x10
40lbs of chains 315 1x5
40 of chains 335 9x3 30 seconds rest between sets

Back:
Barbell Bent Rows:
135 1x10
225 1x10
265 6x3

Pull ups:
Body weight: 1x10 1x20
45 lb plate 1x10
90 lbs added to body weight 6x3
Seated cable rows 4x20
Low back extensions 2x20
Glute Ham Raise 2x20

Friday
Box Squat:
135 1x10
225 1x10
315 1x5
405 1x5
455 6x3

Bench:
Inlcine:
135 1x10
225 1x10
285 3x12

Saturday and Sunday will be family time and recovery. Once a month I will get a neuron-muscular massage. I see a chiropractor once a week and I go to my Alma-Mater and head to the training room to use the cry-therapy machine. And have the trainer put me through a good stretching session.

Week 3 and 4 I will attempt a one rep max every day. Once a week I will add a new Oly exercise.
6bf2b13dfc9ddf2167e574603f60cf83.jpg


beb84fa5c5568e9dde602373c292a921.jpg


f695d155e0c8b1b09217d2358ea19041.jpg
 
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91c583f223780481a7c93d53c3c5399b.jpg


3 more days and this program will be in motion. I'm excited to start this.
 
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Today we begin my journey of squatting everyday. I will be doing deadlifts instead of bench today.

5f35a48b34988ad58e94762b87bf50b9.jpg


Let's get it!!!

Still on try dose of 200mgs cyp/week. Next blast will be November or December. I'll keep you all posted.

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Monday
Squat Specific Warm-ups:
Body weight squats 1x20
Body weight squat jumps 1x20
Squat jumps with barbell 1x10

Squat:
135 1x10 5 reps will be performed with a long pause to open my hips the last 5 reps will performed with speed
225 1x5
315 1x3
405 1x3
455 1x3
505 1x1

The next sets will be performed with a reverse band:
555 1x5
585 1x3
605 6x3

I did deadlifts instead of Bench today. A buddy of mine wants to have bench session tomorrow so I will hit squats in the AM then bench in the early PM.

Deadlift:
135 1x10
225 1x10
315 1x5
365 6x3

Dinner will be 8oz of fresh from the market salmon. One baked sweet
potato 1/2 cup of kale 1/2 cup of carrots. 1 cup of mixed fruit.

db0289338ca61694f6146c00a7b6a547.jpg



cca10e023672df3eaa5c31e88856c0e5.jpg
 
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Work up this morning sore. But I'm still going go in a squat.

I will force this body to adapt to imposed demands I will be placing on it. My body will change and I will become a better me and a stronger me.



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I will start this off by saying that this is pretty tough. I will force my body to adapt to this. By next week I should be in full swing. I couldn't bench. I was spent. The squats were tough today with weight that is easy. It wasn't that I couldn't move the weight it was my body being fatigue from the heavy session yesterday. My CNS(Central Nervous System) was just shot. I was able to complete the workout. I had to adjust the weight. I also decided to bump up to 200mgs/week on test cyp. My Trt script.

Tuesday:

Squat:
135 1x10
225 2x5
315 1x3
385 1x3
405 5x5 these were grinders
315 1x20

I will try to hit bench tomorrow. Tomorrow will be more volume less weight. Most likely with safety squat bar.
 

malfeasance

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What is your goal? Powerlifting? Bodybuilding? Something else entirely?
 
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Right now I want to build a bit more strength. So that when I start my cycle I can focus on more volume and hypertrophy with weights I couldn't normally get. This is an experiment for me. I've seen that my legs grow with more frequency. Squats twice a week they grew some squats three times they grew much more. Now I want to see once I get my body passed the initial shock phase how it will adapt and grow. I will try to do bench today after squsts. I couldn't yesterday I was just fried from Monday and even my squsts were literally shaky. I believe I will strengthen my CNS through this experiment. It's hard getting myself motivated to get to the gym. Like that noob that has just stsrted. That 1st week sucks no energy. But as time progresses the energy comes.

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malfeasance

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Are you going to post up before and after pics of your quads? I am curious how this plan will do in growing quads.
 
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Yeah I'll post up pics today or tomorrow

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Are you going to post up before and after pics of your quads? I am curious how this plan will do in growing quads.
I'll do my best to post up today. But it will later since I'm in gym now. I'll take photos of my quads cold

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Are you going to post up before and after pics of your quads? I am curious how this plan will do in growing quads.
28a5c72401612f88a4b1e191c7c7d496.jpg

a3559e5f468f9ac3467867062ae75f89.jpg


Lighting is bad. I'll try to get some a few hours from now when they are cold

Today's squat everyday routine.

135 1x10
225 1x5
315 1x5
365 1x5 this is where it stsrted to suck. My max is over 500. So this was just silly lol.
405 1x3 the struggle was real
455 goal was 3 reps I failed on first rep

I backed off and dropped to 315

315 3x20

Time to eat. Got some filet mignon 2 6 oz filets , baked sweet potato's asparagus and 1/2 cup of fruit. Can't wait to start my cycle. As soon as I get back from my honeymoon it starts.

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431cd7901fd73bcd768efbe0b915f7a7.jpg


Both quads are at 26inches. This is only day three. I'm not sitting at 212 pounds.

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malfeasance

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Looks like you have a pretty good start. Thick quads. My quads are 26 inches, but they look like emaciated sticks. You must be shorter than me.
 

cloroXxX

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I've read in a book about gladiator training and the diet they used. Mostly meat and cheese. The method they used at the end was what caught my attention the most. At the end of every workout a dead calf was placed on the shoulders and they would squat until failure.
 
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I know this high rep thing is not what you were posting about, but that is an impressive number of reps with that weight. I bet your lungs felt like they were going to burst.
You have no idea how my lungs felt. I thought I was going to die. I had to drop the weight to get anything out of the workout. I feel like I'm recovered pretty well today. The real heavy day combined with overload workout suck the life out of me.

Today will be box squat speed work with 20lbs of chains on each side. Tomorrow I will attempt to work over 100% of my 1 rep max.

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Just curious how tall you are for 26 inch quads to look so thick?
I'm 5'10" but I say I'm 5'11" I usually can get away with it in person. Lol
Going for a physical tomorrow so I'll give exact measurements on my height.
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To my knowledge you measure right around the groin area. Just below that about an inch. I'll get my exact measurements tomorrow. Maybe I'm not as tall as I think I am. But your quads look good. Do you do heavy squats. My legs get great stimulation from heavy squats and frequency.

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Damn it. This shit is killing me. 315 feels like 500. And I seemed to have tweaked something in my left glute. WTF!! Really a glute injury. Lol. Working through it. That shit isn't going to stop me.

Today's workout:
Speed box squat with 20lbs of chains on each side. Box is just below parallel.

135 1x10
225 2x5
275 1x3

Working sets 9x3 no more than 30 seconds rest between sets.

9x3 315 with 20lbs of chains on each side.

Bench
135 1x10
225 2x5
315 1x3
365 1x3
315 5x5

Tomorrow will great. Neuromuscular theraoy followed by cryotherapy then a sports massage and stretching. Then I'll head over to the chiropractor to get an adjustment. All this will be after I squat.

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I am only 6 feet. You must have measured at a narrower point on the leg. My quads look like skeletal remains compared to the meat on your leg. Here is my log where I brought them up from 25 to 26 . . .

http://www.anabolicsteroidforums.com/showthread.php/49915-In-Pursuit-of-26-Inch-Quads
Ok just got done with my doc. We have decided to add clomid to my trt. Since I'm shut down and the wife and I are trying for our last child. This is funny.

Height: 5'9" and three quartersI thought I was 5'10" so I always bump it up to 5'11"

Weight: 220lbs I'm pretty sure I was 214-215 on Monday. I have been on a maintenance for the most part. Definitely not in surplus

Blood pressure: 110/74

Got labs done I should have them Monday or Tuesday.

Today's workout: I felt much better today. Body seems to be adapting now.

Squats:
135 1x10
225 2x5
315 1x5
385 1x5
405 5x5
315 1x20

I got the volume I was shooting for this week and the heavy lifting in. This routine is usually 10-14 sessions a week. Calls for 2 a days. I'm only doing 5-6 sessions. So I have to get my strength training and volume in the days I do go in. The weight gain could be from my legs. I haven't measured them since Wednesday I believe, but they feel fuller. Week 1 in the books.

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malfeasance

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But your quads look good.
LOL! You are a funny guy, but I am working on them.

Do you do heavy squats. My legs get great stimulation from heavy squats and frequency.
Good question. I do them "heavy" for me, which, having seen what you do, would be laughable to you. When I was younger and on my second cycle ever I squatted 315 around 15 times or so. That is the strongest I have ever been on squats. I am trying to get back there now (but at 49 it is a little tougher, I am discovering).

I am very interested to see how your high frequency workout affects your legs, so I will be following the thread closely. Please make sure to keep the thread updated, especially with your progress.
 
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LOL! You are a funny guy, but I am working on them.

Good question. I do them "heavy" for me, which, having seen what you do, would be laughable to you. When I was younger and on my second cycle ever I squatted 315 around 15 times or so. That is the strongest I have ever been on squats. I am trying to get back there now (but at 49 it is a little tougher, I am discovering).

I am very interested to see how your high frequency workout affects your legs, so I will be following the thread closely. Please make sure to keep the thread updated, especially with your progress.
Will do. Definitely felt more energetic and stronger today than previous day's except for Monday when I started fresh. To me heavy is relative to the individual. I will definitely keep this updated. Thanks for following. Post the link to your log so I can follow.

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