Mutant!

[Mutant]

Chest & Tris:

Cable cross over:

2 plates x 20

Up 1 x 15

Up 1 x 15

Bench:

60kg x 10

80kg x 5

100kg x 1

120kg x 1

130kg x 0

100kg x 10 (PB and goal I've wanted to get since I started training)

100kg x 8

100kg x 6

Incline dumbbell press:

30kg x 8

40kg x 6 (+1 spot)

45kg x 3 slow negatives

Incline fly:

15kg x 12

20kg x 10

25kg x 8

Incline skull crusher:

10kg each side x 15

15kg " " x 10

20kg " " x 8 (+ 4 close grip presses)

Tricep rope pull down:

4 plates x 20

1/2 stack x 12

Up two x 8 (followed by dropset)

Push downs with bar:

3/4 stack x 10

Up two x 8

Stack x 6

Overhead extension (rope):

3/4 stack x 12

Up two x 8

4 rep drop set

[Mutant]

Back:

Wide chins:

15, 10, 9, 8, 8

Bentover rows:

60kg x 15

80kg x 10

100kg x 10

80kg x 10 (underhand)

Wide grip pull downs:

1/4 stack x 15

Up two x 10

1/2 stack x 8

Up two x 6

1/4 stack x 12

Straight arm pull down:

12kg x 15

16kg x 12

20kg x 10

Preacher curl machine:

5 plates x 12

7 plates x 10

9 plates x 8

10 plates x (followed by 4 drops)

Reverse curl:

15kg bar x 20 (3 sets)

Back extensions:

15, 15, 10

Average as f*ck workout!!

Weight in morning 87.6kg

[Mutant]

Legs And Shoulders:

Squats:

60kg x 10

80kg x 5

100kg x 3

120kg x 2

160kg x 1

140kg x 4

Barbell shrugs:

60kg x 20

100kg x 15

140kg x 12

180kg x 10

200kg x 6

180kg x 5 (close grip)

140kg x 10 (close grip)

100kg x 12 (close grip)

60kg x 20 (close grip)

Walking barbell lunges:

60kg x 10

80kg x 10

90kg x 10

Seated military press:

40kg x 12

60kg x 8

70kg x 3

Side raises and front raises superset

Wanted to do more but was pushed for time, happy hitting that 160 squat again... Felt like I had more in the tank.

[Mutant]

Had 3 days off training, was sick as f*ck Saturday night with stomach bug and the shits... Lost about 4kg but getting weigh back now that I can keep food and fluids in.

Training today was a bit average as body was still a bit fucked

Chest:

Bench:

60kg x 10

60kg x 10

80kg x 8

100kg x 5

100kg x 5

100kg x4

Incline barbell press:

40kg x 12

60kg x 10

80kg x 3

70kg x 8

Decline barbell press:

60kg x 12

80kg x 10

100kg x 5

Cable cross overs:

2 plates x 10,10,10,10,10,10,10

Fly machine:

3/4 stack x 12

Up 3 x 8

Stack x 6

1/4 stack x 30

1/2 stack x 15

[Mutant]

Had 3 days off training, was sick as f*ck Saturday night with stomach bug and the shits... Lost about 4kg but getting weigh back now that I can keep food and fluids in.

Training today was a bit average as body was still a bit fucked

Chest:

Bench:

60kg x 10

60kg x 10

80kg x 8

100kg x 5

100kg x 5

100kg x4

Incline barbell press:

40kg x 12

60kg x 10

80kg x 3

70kg x 8

Decline barbell press:

60kg x 12

80kg x 10

100kg x 5

Cable cross overs:

2 plates x 10,10,10,10,10,10,10

Fly machine:

3/4 stack x 12

Up 3 x 8

Stack x 6

1/4 stack x 30

1/2 stack x 15

[Mutant]

Quick pic tonight from after tea etc, obviously not very lean but not too bad being 4-5kg heavier than 6weeks ago.

[Mutant]

Ok, here is a couple of pics..... Please refrain for comments about my legs, I know they are shit and I have been working VERY hard to bring them up.

[Mutant]

 

Yesterday's workout

 

Back:

 

Wide chins:

15, 10, 9, 8, 8

 

Deadlift:

100kg x 5

140kg x 5

180kg x 2

220kg x 1

230kg x 1 (PB - used belt and straps, had crap bar with no grip again)

 

Bent over barbell row:

60kg x 15

80kg x 12

100kg x 10

120kg x 6

100kg x 8 (underhand)

80kg x 8 (underhand)

 

Wide grip pull downs:

1/3 stack x 15

Up two x 10

Up two x 8

2/3 stack x 6

 

Straight arm pull downs:

12kg x 20

20kg x 12

28kg x 8

 

 

 

 

 

[Mutant]

 

Legs:

 

Seated calf raise:

20kg x 20

40kg x 20

40kg x 20

 

Squats:

60kg x 10

60kg x 10

100kg x 5

140kg x 1

160kg x 1

170kg x 0 (good negative, will get it soon!)

140kg x 2

100kg x 8

 

Hack squat:

20kg per side x 12

40kg " " x 8

60kg " " x 3

 

Laying Hammie curl:

20kg x 20

40kg x 10

60kg x 3

 

Standing calf raise: (5 sec pause top and bottom)

1/2 stack x 10 

3/4 stack x 10

Stack x 8

1/4 stack x 20

 

Leg extension:

1/3 stack x 12

1/2 stack x 10

Up three x 8

Stack x 6 (followed by 4 drops)

3/4 stack dropset

 

 

 

 

[Mutant]

Did Arms yesterday, day off today then back in tomorrow. Going to Aus on Sunday, already have a gym sussed out for when I'm there.

 

Yesterday was also the last jab, so will start PCT in 2 weeks from yesterday. 

 

Not sure if ill keep updating this log... Might update it every couple of weeks if lifts are going ok. 

 

Also noticed all my pics have gone fucked up after the site has moved, can't be fucked adding them again. 

[Leeroid]

Done already? How do you think it went man?

[Mutant]

Yeah that's the 10 weeks up, was thinking about extending it but want to get off so I can get back on sooner with dbol.

Went well i think, gained about 5-6kg with minimal/no massive water weight gain. Will get a skin fold done when I get back from holiday to compare before and after.

All my midrange weights went up alot, went from benching 100kg for 2 or 3 to getting it for 10 reps relatively easily. Squats were the same, was getting 140kg for 1 and then hit it for 6 reps on cycle, and added 20kg to my 1RM. Deads I added 10kg to my 1RM (although I couldn't do deads as often as I wanted due to lower back pumps being so painful). Still have a couple of weeks of gains to make too so will continue training hard while im on holiday. 

[Mutant]

Quick update:

 

Week and a half into PCT.. Body weight maxed out at 92kg now sitting at about 90-91kg for the last week. Getting bf test done next week to see where I'm at, will do mini cut after pct to get back around the 10% mark. 

Strength still pretty good... Squatted 140kg for 6 and 160kg for 1 last week. 220-230 dead still happening and benching 100kg for 8-10 and 120 for single every time. 

 

[Mutant]

90kg @ 12% bf. Not as bad as I thought it was going to be. 

[9762291220]

pics?

[Mutant]

Had some in here but the went all fucked up when the site changed. 

Ill get some soon and put the up with some from the start for comparison. 

[Mutant]

Day off #2.

85.5kg this morning

[Mutant]

Quads looking a little better but still a long way from where they should be

[Mutant]

Back/Bis

Wide grip pull downs: (infront)
1/4 stack x 20
1/2 stack x 15
Up two x 10
3/4 x 8
1/4 stack x 20
1/4 stack x 15 (behind)

Deads:
60kg x 12
100kg x 10
140kg x 8
180kg x 4
200kg x 2

Bent over rows:
60kg x 12
70kg x 10
80kg x 10
90kg x 8
100kg x 6
60kg x 20 (underhand)

Straight arm pull downs:
12kg x 20
20kg x 15
28kg x 8
20kg x 10

Cross body hammer curl:
7.5kg x 12
10kg x 8
12.5kg x 6

Seated dumbbell curl:
12.5kg x 10
15kg x 10
20kg x 6

Ez bar curl:
10kg each side x 12
" " x 10
" " x 8
" " x 8

Deadlifts were shit, wanted to leave after that was fucked off!

Didn't get a chance to weigh myself this morning but was 88.5kg tonight, happy with the weight gain without my bf going up too much. Will get a skin fold test done soon but guess I'm around 12%.