The"IronHorse"
Banned
- Joined
- Oct 19, 2016
- Messages
- 238
- Reaction score
- 3
- Points
- 18
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.
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.