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justhell

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nice bench strength man

i know how you feel about eating. im a smaller guy too so i take long to eat sometimes :oops: at work im usually finishing the last few bites inside the kitchen :lol:

so what do you weigh now if you were 76 on monday?

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nice..maybe 78 by monday :pray: are you still training the same or adding extra volume/changing your splits and going an extra day to the gym? lets see how your strength increases by next week :wink:

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yea mate still training the same,i think iv got all body parts covered every workout sessh.

il just add more weight as i feel i can,and add in more sets as i go,my routine takes about 2 hours a time at the moment,so id like to speed things up at the same time as increasing weights and sets(with may be less reps on some exersicers).

8)

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my routine takes about 2 hours a time at the moment

You drinking anything while working out dude? Your bod will be screaming by the end of that no doubt.

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my routine takes about 2 hours a time at the moment

You drinking anything while working out dude? Your bod will be screaming by the end of that no doubt.

hey Growth yea i drink 1 litre of water per workout(more in summer),i just take small drinks all the time.

8)

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monday 3rd may

weighed myself this morning,78.5 kg yea up 2.5 kg since last monday,i have been eating heaps. :grin:

had a cool workout tonight,i was impressed when i did benchpress,i always go to max on that,so i can tell if i have strength gains.

may be that liquid d-bol is statring to kick in?or was it because i had 2 scoops of superpump? :wink:

squats

60kg x 12reps

90 x 12

90 x 12

flat benchpress

60kg x 20 reps

100 x 8 (easy)

110 x 8 (no spot at all) :grin:

120 x 5 (last quater spotted)

60 x 30

90 x 9 (last half spotted)

leg extension

75kg x 12reps

82.5 x 12

82.5 x 12

sb crunches

30 reps X 3 SETS

leg curls

45kg x 10reps X 3 SETS

calf raisers

80kg x 25

100 x 25

100 x 20

sholder press

75kg x 12

85 x 12

95 x 11

concentration biceps

60kg x 12reps

70 x 12

80 x 12

decline weighted situps SS weighted crunches

dwsu +10kg plate x 15 reps SS wc +10kg plate x 30reps

dwsu +10kg plate x 12 reps SS wc +10kg plate x 30reps

dwsu + 10kg platex 10 reps SS wc + 10kg plate x 30 reps

cable triceps

37.5kg x 12 reps X 3 SETS

back (seated with plates)

80kg x 12 reps

100 x 12

100 x 12

shrugs

28kg x 25 reps

32 x 25

35 x 25

forearms bb roll

40kg x 15 reps X 3 SETS

so i have added some sets in to the ones i cut back on a while back,to save time,and have added some weight in there too.

it took 2hours 15mins to complete but thats all good. :grin:

it will be interesting to see how wednesday night goes.

8)

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wednesday 5th may

had a good workout tonight,didnt have too big of strength increases but i did have some,iv puts weights up on some exersicers and added in the extra set that i had left out on some.

had 2 scoops of superpump and it took 2hours 10 mins to complete.(got carried away chatting,feeling good). :grin:

powerdriver

200kg x 12 reps

212.5 x 12

125 x 12

incline bench press

70kg x 10 reps

70 x 10

80 x 10 (last 3 spotted)

decline weighted situps SS weighted crunches

dwsu +10kg x 15 SS wc +10kg x 30

....................13 SS.................30

....................15 SS ................30

leg extension

75kg x 12 reps

82.5 x 12

82.5 x 12

hip flexors

25 reps X 3 SETS

cable cross overs

30kg each side X 12 reps

30................X 12 reps

32...............X 15 reps

decline benchpress

60kg x 12 reps (easy)

80 x 12

100 x 12 (sweet as :grin: )

leg curls SS aductor

45kg x 10 reps SS adtr 105kg X 12 reps X 3 SETS

db curls

17kg each side x 20(10 each side)

19kg x 20

19 x 20

skull crushers

40kg x 15 reps X 3 SETS

back (lying machine)

40kg x 10 reps X 3 SETS

hammer curls

17kg x 10

14 x 10

10 x 10

9 x 10 (all 1 set)

2 more sets same as above. 8)

so i do have slight strength increases but not too much yet,cant wait for test to kick in :pfft: ,only having 25mg d-bol a day,id like to try more but il have to wait till next cycle.

was a few babes at the gym tonight =P~ (makes it hard to concentrate) :pfft:

i must get some food into me now,feeling hungry.

:D

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friday 7th may

had a good train tonight but still nothing too explosive,had 2 scoops of superpump.

went heavier on some exersicers,especialy after seeing what flex and the boys did on thursday night. 8)

flat benchpress

60kg x 20 reps

100 x 8

110 x 10 (last 1 spotted) :D

60 x 30

pull ups (chins)

3 sets of 10 reps

legpress low

220kg x 10 reps X 3 SETS

leg extensions

75 x 12

82.5 x 12

85.2 x 12

sb crunches

3 sets of 30 reps

leg curls

45kg x 12 reps x 3 sets

calf raisers

120 x 20

160 x 15

200 x 15(hard)

backwork

+10kg plate X 20 reps X 3 fast sets

romain chair

+10kg plate X 30 reps X 3 fast sets

iron cross machine SS bentarm pull overs

icm 75kg x 12 reps SS bap 40kg x 15 reps X 3 SETS

sholders front raise

13kg x 10 reps X 3 SETS

shrugs

28 x 25 reps

32 x 25

35 x 25

bentover flys

12kg x 12 reps x 3 SETS

cable crossover arm curls

20 kg a side x 15 reps x 3 SETS

run out of time for fore arms concentrated,all good tho il be doing fore arms on monday any way.

ttfn

8)

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You have some strange training routines bro..

Drop that liquid stuff and run the pills at 30mg till you run out

then use the rest of that liquid dbol to piggy back you thru to week 4 or 5.

Chest, Legs, Shoulders and Back squeezed into 1 workout...

Those are some pretty big muscle groups bro have you ever split them up before to train them with smaller muscle groups?

I train 4 x a week usually but when I can only do 3x a week my workouts look like this..

Chest, Shoulders, Triceps

Legs... Abs?

Traps, Back n Biceps

If I train 4x a week shoulders will get their own day.

I like to try train a big muscle group with a small muscle group

I can hit them much harder this way

Just knowing I dont have to try blast my legs after a heavy ass back workout and that I only have to finish on a small muscle group makes me throw alot more weight around but hey everyones different..

I dont like the idea of long workouts.. Maybe im soft :pfft:

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hey Outkast,yea iv stopped liquid d-bol yesturday and started those bd 5mg anabols today at 30mg per day :nod: ,

yea i do have long workouts aye,but i like that feeling of being pumped all over,and sore all the time :lol: ,but yea it does make sense to cut back some exersicers and go harder on the ones im still doing,

il go through my programme tonight and might change it round a bit(good to change things round now and then),im dew for a change.

Cheers Outkast

8)

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hi EMC,na still hasent made an apperance :cry: ,got hold of some good ones so thought id give them a try,still have a bit of liquid left so il finish my 4 or so weeks with that.

just weighed my self 81.5kg but its the middle of the day and im dressed with shoes ect...,il weigh in monday morning for more accuriate weight.

8)

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Its good to keep the body guessing bro dont do the same stuff too often

If you have to mix your days up or even do your workouts backwards :lol:

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monday 10th may

weighed myself at 6am today,now 80kg up 4 kg since first jab(2 weeks ago :pfft: ), im likeing that. :grin:

been on anabol for 3 days now and havent felt any stronger really until tonight doing bench press \:D/ ,feeling the power just starting to kick in.

nearing the end of my programme i gave benchpressing 140kg 2 goes,first time had 3 people spotting bar but that didnt feel right so i tried it with 1 spotting in middle of bar,that was better,i managed to do 1 rep,i just wanted to feel what 140 felt like.

squats

60kg x 12reps

90 x 12

90 x 12

flat bench press

60kg x 20reps

100 x 8 (easy)

110 x 10 (no spot at all) :D

120 x 8 (last 1 spotted) :D

130 x 3 (spotted)

60 x 30

leg curls

45 x 12X 3 SETS

sb crunches

30 reps x 3 SETS

leg extension

82.5kg x 12 X 3 SETS

calf raisers

100kg x 25 reps

120 x 20

120 x 15

120 x 15

sholderpress

75kg x 12reps

85 x 12

95 x 12

concentration biceps

60kg x 12 reps

70 x 12

80 x 12

cable triceps

35kg x 15 reps X 3 SETS

flat benchpress

140kg x 1 uneven spot

140 x 1 rep (spotted) :D

back (seated with plates)

80kg x 12 reps

100 x 12

100 x 12

shrugs

32kg x 25 reps

35 x 25

45 x 15

45 x 15 :D

forearms bb roll

40kg x 15 reps X 4 SETS

left out decline situps and weighted crunches because i use my ab king pro (+20kg )every work day morning.

feeling good after tonights programme,definitly seeing improvements every benchpress night since starting sustanon cycle.

will alter my programme slightly this week and start that next monday.

8)

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wednesday 12 may

had an alright workout tonight,still increasing in strength a bit,but had the flu for the last 3 days so wasnt feeling the best.

powerdriver

212.5kg x 12 reps

225 x 12

232.5 x 12

250 x 12(was checking plates tonight,unsure if kg or lb)still heavy tho. :nod:

incline benchpress

70 x 10

75 x 10

75 x 10

decline weighted situps SSweighted crunches

dwsu + 10kg plate X 15 reps SS wc +10kg plate X 30 reps

dwsu X 15 SS wc x 30 + 10kg plates

dwsu X 13 wc X 30 +10kg plates

leg extension

82.5 x 12 X 3 SETS

caBLE CROSS OVERS

30kg per side X12 reps X 3 sets

hip flexors

25 reps X 3 SETS

decline benchpress

80kg x 12 reps

100 x 12

110 x 10

shit,just relised i missed out leg curls SS aductor. :cry:

db curls

17kg x 20reps (10 per side)

19 x 20

19 x 20

skull crushers

40kg x 15 X 3 SETS

lying incline back

40kg x 10 reps X 3 SETS

sholders cable

60kg x 15 reps X 2 SETS

hammer curls

17kg x 10 reps

14 x 10

10 x 10

9 x 12

+ 2 more sets of above

yea i wasted too much time talking tonight,im going to stop that cause i dont have enough time.

pissed off i missed out leg curls and aductor tonight,il try slip it in on friday. :nod:

8)

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14th may friday

had a pretty standard workout tonight,one scoop of superpump and i was ready to go. :grin:

failed on 100kg tonight,nearly put it back on the bench but couldnt quite do 10mm more so had to let it down,roll it off and sit up to get it off me.ha ha :oops:

flat benchpress

60kg x 20

100 x 10

110 x 10 (last bit spotted)

100 x 10 (no spotter and failed on last 10mm from top of bench :oops: )

60 x 30

pull ups (chins)

3 sets of 10 reps

leg press-low

160 x 10

200 x 10

220 x 10

leg extensions

82.5kg x 10 reps X 3 SETS

sb crunches

3 sets of 30 reps

leg curls

45kg x 10 x 3 SETS

calf raisers

160kg x 20 reps

200 x 15

200 x 15

backwork SS romain chair

bw + 10kg plate x 20 SS rc + 10kg plate X 30 reps X 2 sets

iron cross machine SS bentarm pull overs

icm 75kg x 12 reps SS bap 40kg x 15 reps X 3 SETS

sholders front raise

13kg each side X 20 reps (10 a side)

shrugs

32kg x 25 reps

35 x 25

35 x 25

so i missed out forearms concentrated,bentover flys and cable cross over arm curls.

i will have a new programe for monday cause im over this 1,too many exersicers and too many muscle groups :nod: (been talking to a experianced lifter) :nod: .

shit i have saw joints or tendions/ligaments(muscles),i think i have not been giving myself enough time to recover.

live and learn :pfft:

:grin:

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monday 17th may

New Programme

yea made myself up a new programme and i like it,like it lots :wink: ,so im trying out doing two muscle groups per session,5 sets of 5 reps.

went well tonight but spent lots of time talking and sussing out what weights to use.

on wednesday il try to get in the ZONE(no chatting). :shock:

squats

80kg x 5 reps

100 x 5

100 x 5

100 x 5

100 x 5

leg extensions

82.5 x 5

82.5 x 5

90 x 5

90 x 5

90 x 5

leg curls

45 x 5

52.5 x 5

52.5 x 5

52.5 x 5

52.5 x 5

adductor

105 x 5

112.5 x 5

112.5 x 5

112.5 x 5

112.5 x 5

leg press-low

180 x 5

200 x 5

200 x 5

200 x 5

200 x 5

calf raisers

120 x 5

160 x 5

160 x 5

160 x 5

160 x 5

triceps cable-rope

30 x 5

35 x 5

35 x 5

35 x 5

35 x 5

skull crushers

45 x 5 X 5 SETS

db triceps

17 x 10 (5 per side)

19 x 10

19 x 10

19 x 10

19 x 10

thats what my new programmes like,i will increase weight and intensity as i feel i can.

had 1 scoop of super pump and 15mg anabol 1 hr before training.

I take 30-35 mg anabol per day. :grin:

I have the feeling that il enjoy this programme more than my last because i can concentrate on 1 muscle group at a time.

im looking forward to wednesday as i have chest and biceps. :clap:

8)

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wednesday 19th may

was a different kind of workout tonight,now im doing 5 sets of 5 reps.

its hard to tell if my strength has gone up,but my weights definitly have.

i took 1 hour & 25 mins to complete so im happy with that,id really like to finish it in 1 hour. :nod:

i can improve on tonights time as im still figureing out what weights to use?

iv streached out my muscles a bit by the way i feel now,i did go heavy as i could on some exersicers. :shock:

benchpress

80kg x 5 reps

100 x 5

110 x 5

120 x 5 (nice)

130 x 5 (last half rep spotted)

incline benchpress

70kg x 5 reps

75 x 5

80 x 5

85 x 5

90 x 5 (last 1 spotted)

cable cross overs

20kg per side x 5

30 x 5

30 x 5

30 x 5

40 x 5 (ripped me apart,but did it. :nod: )

decline benchpress

60kg x 5 reps

80 x 5

80 x 5

90 x 5

100 x 5

db curls

17kg per side x 5 reps per side

20 x 5

20 x 5

22 x 5

22 x 5

cable crossarm curls

20kg per side x 5 reps per side

30 x 5

30 x 5

30 x 5

30 x 5

incline curls dropset

19kg per side x 5 reps per side

17 x 5

14 x 5

+ 4 more sets of above

it is a different style of exersicing,iv always done 10-12 reps.

my body can feel it tonight, so i think the change will do me good, and il try to lift heavy as.good for my bulking cycle. :nod:

8)

i had 20mg anabol today, then 1 hr before work out i had another 20 mg,im not sure if i can feel it?i am pushing more and still gaining weight,and im feeling quite energized.

looking forward to my jab tomorrow morning :nod:

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friday 21st may

had a bit of a weird workout tonight,i think il change fridays programme just a bit.

started off with chins +15kg weight plate,the exersice was all good but my biceps got fully fucked up :doh: ,i gave them a hammering on wednesday and i dont think they had fully recovered.

also this week iv had mean as sore lower back(even hurts to stand sometimes),i did ab king pro monday morning and ever since then its given me greif.so i havent done any more ab king pro for now.

iv heard d-bol can give ya mean back pump. :wink:

any way iv battled on and this was fridays programme.

chins(pull ups)

5 reps no weight

5 reps + 15 kg X 3 more sets

bentarm pullovers

50kg x 5 reps

50 x 5

55 x 5

55 x 5

55 x 5 (weight felt good but sore as bicep/fore arm ligament?)

iron cross machine

75 kg x 5 (f*ck that hurts)

75 x 5 X3 more sets (ouch painful as f*ck) :huh:

backwork SS/romain chair

bw +10kg plate x 20reps SS rc x 30 reps X 3 SETS

frenchpress

75 x 5

85 x 5

85 x 5

90 x 5

95 x 5

db front raise

14kg x 5 reps

17 x 5 X 3 more sets

reverse flys

14 x 5

17 x 5 X 3 more sets

shrugs

35kg x 5 reps

45 x 10

47 x 20

47 x 20

47 x 20

forearm bb rolls

25 x 15

25 x 15

25 x 15

so tonights programme wasnt the best really,il make some changes,i was there for 1 and half hours,still got a pump but just not as good as what id normally do.

too much talking too :naughty:

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24th may monday

wow had a good workout tonight,i feel my strength has increased a tad :grin: ,because everything i did felt kind a easy.

i had 20mg d-bol during the day and 25mg more 1 hour before going to the gym.and 1 scoop of super pump.

iv just started week 4 on sustanon 250 cycle,i hope thats begining to work :pfft: ,i can feel it in me nips(very tender) :pfft: ha ha.

squats

90kg x 5 reps

110 x 5

110 x 5

110 x 5

110 x 5

leg extension

82.5kg x 5 reps

90 x 5

97.5 x 5

105 x 5

105 x 5

leg curls

45kg x 5

52.5 x 5

60 x 5

60 x 5

60 x 5

adductors

112.5kg x 5 reps (heavy as machine goes)

X 4 more SETS at 112.5 kg

legpress-low

180kg x 5

200 x 5

200 x 5

220 x 5

220 x 5

calf raisers

120 x 5

160 x 5

160 x 5

160 x 5

200 x 5

triceps cable

37.5kg x 5 reps

45 x 5

45 x 5

45 x 5

45 x 5

skull crushers

45kg x 5 reps

50 x 5

50 x 5

50 x 5

50 x 5

db triceps(standing,arm behind head)

17kg x 5 reps

19 x 5

22 x 5

22 x 5

22 x 5 (was hard as,good blow out,still hurting :pfft: )

weight this morning was down 1.5 kg since last monday :huh: last week was 81.5kg,today im just a bit over 80kg.i didnt eat as much as i should have over the weekend. :cry:

but i was happy to see my strength go up a little any way.

im still not getting enough sleep but il keep on trying for an early one.

not enough hours in the day really. :roll:

looking forward to wednesdays work out. :nod:

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24th may monday

wow had a good workout tonight,i feel my strength has increased a tad :grin: ,because everything i did felt kind a easy.

i had 20mg d-bol during the day and 25mg more 1 hour before going to the gym.and 1 scoop of super pump.

iv just started week 4 on sustanon 250 cycle,i hope thats begining to work :pfft: ,i can feel it in me nips(very tender) :pfft: ha ha.

squats

90kg x 5 reps

110 x 5

110 x 5

110 x 5

110 x 5

leg extension

82.5kg x 5 reps

90 x 5

97.5 x 5

105 x 5

105 x 5

leg curls

45kg x 5

52.5 x 5

60 x 5

60 x 5

60 x 5

adductors

112.5kg x 5 reps (heavy as machine goes)

X 4 more SETS at 112.5 kg

legpress-low

180kg x 5

200 x 5

200 x 5

220 x 5

220 x 5

calf raisers

120 x 5

160 x 5

160 x 5

160 x 5

200 x 5

triceps cable

37.5kg x 5 reps

45 x 5

45 x 5

45 x 5

45 x 5

skull crushers

45kg x 5 reps

50 x 5

50 x 5

50 x 5

50 x 5

db triceps(standing,arm behind head)

17kg x 5 reps

19 x 5

22 x 5

22 x 5

22 x 5 (was hard as,good blow out,still hurting :pfft: )

weight this morning was down 1.5 kg since last monday :huh: last week was 81.5kg,today im just a bit over 80kg.i didnt eat as much as i should have over the weekend. :cry:

but i was happy to see my strength go up a little any way.

im still not getting enough sleep but il keep on trying for an early one.

not enough hours in the day really. :roll:

looking forward to wednesdays work out. :nod:

nice bro good strength gains. i suppose the change in reps has made a difference too :pfft: are you eating more than when you started? feel a change in apetite?

tender nips? are you gunna be using anything to avoid possible gyno?

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hey EMC,

yea eating more since day 1 but really forcing myself too,feel hungry heaps more now, and after 2-3 weeks since starting cycle i can eat eat & eat more. :nod: so yea i do have a bigger appatite now.

for me gyno probs i do have exemestane and nolvadex on hand, but i dont want to use em unless i get lumps behind nipple.that way i have enough ancillaries for my next cycle as well. :pfft:

after 12 week cycle

for my pct il do;

week 14-17 25mg exemestane (3 weeks)

week 14-18 20mg nolvadex (4 weeks)

8)

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