Yea the 4 sets of 15 aren't enough most of the time. I had done 5-6 sets of incline BD before I didn't mine. Do you always flat bench first?
MESO-Rx
Anabolic Steroids
Cycle Log - Bulk cycle
- Thread starter MoriorInvictus
- Start date
Yea the 4 sets of 15 aren't enough most of the time. I had done 5-6 sets of incline BD before I didn't mine. Do you always flat bench first?
MoriorInvictus
New Member
I've always been a powerlifter and never really focused on BBing before. So I lift with the mindset that I need to hit my core movement first while I have the most strength in me. So I usually hit flat press first on chest day to get the most out of it. Just recently I've been lifting with more of a BBing mindset. I'm not getting any younger and this "Lift big or go home" mentality is going to leave me old, fat and with a bad back.
I don't mind switching things up. So would you suggest working incline press first and then working the 225 w/ multiple grips for 5 - 6 sets?
For the record I did end up really sore today so I had a good chest work out, I just thought that it would've been a little harder to preform those sets. I didn't even need to call over a spotter.
I've always been a powerlifter and never really focused on BBing before. So I lift with the mindset that I need to hit my core movement first while I have the most strength in me. So I usually hit flat press first on chest day to get the most out of it. Just recently I've been lifting with more of a BBing mindset. I'm not getting any younger and this "Lift big or go home" mentality is going to leave me old, fat and with a bad back.
I don't mind switching things up. So would you suggest working incline press first and then working the 225 w/ multiple grips for 5 - 6 sets?
For the record I did end up really sore today so I had a good chest work out, I just thought that it would've been a little harder to preform those sets. I didn't even need to call over a spotter.
Normally I work everything 2x a week. That way I can focus on strength with squats bench and DL and still have a whole other session for each muscle group that focuses on pump and building my physique. That routine is one I use for building physique. So those days I'll start on incline DB and do 80/90/100/110/125 for how every many reps then go over and do that grip change stuff on flat.
I even cut out flat bench all together for about 2 months a while back and just did incline and when I came back my flat bench skyrocketed. Every ones body is different but incline seems to build my chest much better than flat
Enjoy your log and dig your training style.Have to say after seeing your lift numbers and the physical condition you were in natty precycle its made me rethink what I am doing.Man you started with a solid base.Bravo to that.
MoriorInvictus
New Member
I'll have to review your log some more. I've tried the 2x a week routine and it feels like I'm over training, IMO. Could be I don't give it enough time for my body to adjust itself? I'm trying to focus on my physique more on this cycle and less on developing more raw power.
Thanks for the input bro. I do appreciate it!
MoriorInvictus
New Member
Thanks man!
I feel it's important to maximize your natural potential before using AAS. I've been lifting for many years and using AAS off and on for almost as many. But I have a really good gauge of where my body weight and lift numbers should be before I'm ready to cycle.
Eveyones different though and you are the best judge of whether or not you're ready for gear. You just have to be honest with yourself; I think that's the hardest part for most people. A lot of people just want to get on gear and get a jump start, IMO.
Agreed as its easy to jump on hoping for an instant fix.
MoriorInvictus
New Member
Back Day:
Deadlifts
12 reps @ 135
10 reps @ 225
8 reps @ 315
5 reps @ 405
3 reps @ 475
Cable Rows (single's)
12 reps @ 75
10 reps @ 105
10 reps @ 115
8 reps @ 135
Cable pull downs (medium grip)
12 reps @ 185
10 reps @ 205
8 reps @ 225
6 reps @ 250
Cable pull downs (real wide grip)
12 reps @ 175
10 reps @ 185
8 reps @ 205
Cable pull downs (narrow grip)
12 reps @ 175
12 reps @ 185
10 reps @ 205 (2 sets)
Dumbbell rows / Chin-up superset
10 reps @ 100lb DB / 10 chin-ups (2 sets)
10 reps @ 115lb DB / 8 chin-ups
8 reps @ 130lb DB / 6 chin-ups
That was all I had in me. Spent about 1hr 15min in the gym this morning so I was moving pretty fast.
I think I'm catching a cold that my youngest boy has, so hopefully it passes. Seems like every time I run a cycle I end up getting sick as fuck!
Deadlifts
12 reps @ 135
10 reps @ 225
8 reps @ 315
5 reps @ 405
3 reps @ 475
Cable Rows (single's)
12 reps @ 75
10 reps @ 105
10 reps @ 115
8 reps @ 135
Cable pull downs (medium grip)
12 reps @ 185
10 reps @ 205
8 reps @ 225
6 reps @ 250
Cable pull downs (real wide grip)
12 reps @ 175
10 reps @ 185
8 reps @ 205
Cable pull downs (narrow grip)
12 reps @ 175
12 reps @ 185
10 reps @ 205 (2 sets)
Dumbbell rows / Chin-up superset
10 reps @ 100lb DB / 10 chin-ups (2 sets)
10 reps @ 115lb DB / 8 chin-ups
8 reps @ 130lb DB / 6 chin-ups
That was all I had in me. Spent about 1hr 15min in the gym this morning so I was moving pretty fast.
I think I'm catching a cold that my youngest boy has, so hopefully it passes. Seems like every time I run a cycle I end up getting sick as fuck!
yes it never fails as my kids are pros at getting me sick at the wrong times..hell never a right time to get sick.
Those are some good cable pulls. I can row heavy and clean but my lat pull down is sad
. I've really been trying to strengthen that up. Now I got something to shoot for
MoriorInvictus
New Member
Yeah, I'm hoping I can kick this without having to go see my doctor. She will know right away that somethings up with me.
MoriorInvictus
New Member
Those are some good cable pulls. I can row heavy and clean but my lat pull down is sad
I've been trying to widen my back/lats. That's why I've been working the lat pull downs so hard. I actually threw in a little of your alternating grip method into it and it felt really good.
MoriorInvictus
New Member
Shoulders & Tri's
Standing Military press (barbell)
15 reps @ 95
12 reps @ 135
10 reps @ 155
Seated dumbbell press
12 reps @ 65
10 reps @ 75 (2 - sets)
8 reps @ 85
Lateral dumbbell raises
10 reps @ 25
10 reps @ 30 (2 - sets)
10 reps @ 40
Upward row dumbbell
10 @ 45
10 @ 25 / 10 @ 55 (2 - sets)
10 @ 35 / 10 @ 65
Skull Crushers
12 reps @75
10 reps @95
8 reps @ 105
6 reps @ 135
Overhead French press
12 reps @ 100
10 reps @ 110
8 reps @ 130
8 reps @ 140
Cable Tricep extensions
10 reps @ 115
10 reps @135
10 reps @ 145
10 reps @ 165
Snatch & Grabs
15 reps @ 135 (2 sets)
12 reps @ 185 (2 sets)
That was all I had in me today, this cold is coming on strong and kicking my ass. I felt like shit this morning but somehow I was able to drag my ass to the gym. Should've gotten a fucking medal just for making it there! I'm going to take tomorrow off and try to rest. Hopefully I feel better soon, I've got legs on Sunday!
Standing Military press (barbell)
15 reps @ 95
12 reps @ 135
10 reps @ 155
Seated dumbbell press
12 reps @ 65
10 reps @ 75 (2 - sets)
8 reps @ 85
Lateral dumbbell raises
10 reps @ 25
10 reps @ 30 (2 - sets)
10 reps @ 40
Upward row dumbbell
10 @ 45
10 @ 25 / 10 @ 55 (2 - sets)
10 @ 35 / 10 @ 65
Skull Crushers
12 reps @75
10 reps @95
8 reps @ 105
6 reps @ 135
Overhead French press
12 reps @ 100
10 reps @ 110
8 reps @ 130
8 reps @ 140
Cable Tricep extensions
10 reps @ 115
10 reps @135
10 reps @ 145
10 reps @ 165
Snatch & Grabs
15 reps @ 135 (2 sets)
12 reps @ 185 (2 sets)
That was all I had in me today, this cold is coming on strong and kicking my ass. I felt like shit this morning but somehow I was able to drag my ass to the gym. Should've gotten a fucking medal just for making it there! I'm going to take tomorrow off and try to rest. Hopefully I feel better soon, I've got legs on Sunday!
MoriorInvictus
New Member
Sunday - Legs
Leg curls
12 reps @ 155
10 reps @ 175
10 reps @ 195
10 reps @ 205
Leg extensions
12 reps @ 165
10 reps @ 175 (2 - sets)
10 reps @ 205
Leg press
12 reps w/ 4plates each side
12 reps w/ 6plates
10 reps w/ 8 plates
8 reps 2/ 10 plates
Squats
12 reps @ 135
10 reps @ 185
10 reps @ 225
10 reps @ 275
6 reps @ 315 ( 2 -sets)
Seated Calf raises
12 reps w/ 1 plate each side
12 reps w/ 2 plates (2 - sets)
10 reps w/ 2 plates & a quarter
That was it for legs. My back wasn't bothering me too much until I did the squats, but then I went home afterwards and worked on the yard. Working on the yard ended up causing me more pain than the squats did! Live & Learn.
Leg curls
12 reps @ 155
10 reps @ 175
10 reps @ 195
10 reps @ 205
Leg extensions
12 reps @ 165
10 reps @ 175 (2 - sets)
10 reps @ 205
Leg press
12 reps w/ 4plates each side
12 reps w/ 6plates
10 reps w/ 8 plates
8 reps 2/ 10 plates
Squats
12 reps @ 135
10 reps @ 185
10 reps @ 225
10 reps @ 275
6 reps @ 315 ( 2 -sets)
Seated Calf raises
12 reps w/ 1 plate each side
12 reps w/ 2 plates (2 - sets)
10 reps w/ 2 plates & a quarter
That was it for legs. My back wasn't bothering me too much until I did the squats, but then I went home afterwards and worked on the yard. Working on the yard ended up causing me more pain than the squats did! Live & Learn.
I like your approach with pre exhausting with the leg extensions and leg curls.
MoriorInvictus
New Member
Chest day
Incline press barbell
12 reps @ 135 (2 sets)
10 reps @ 185 (2 - sets, 1-narrow grip & 1 wide grip)
8 reps @ 225
6 reps @ 255
Flat Bench Barbell
15 reps @ 135 (Military style)
12 reps @ 185 (Military style)
15 reps @ 225 (Military style - Narrow grip)
15 reps @ 225 (Military style - Medium grip)
15 reps @ 225 (Military style - Wide grip)
15 reps @ 225 (Military style - Regular grip)
5 reps @ 315
Super Set Dumbbell Incline press/ Dumbbell incline fly's
10 reps @ 80 / 12 reps @ 35 ( 2-sets)
8 reps @90 / 10 reps @ 35 ( 2 sets)
Super Set Hammer Strength incline press/ tricep extensions cables
10 reps w/ 2plates each side / 10 reps @ 100lb
10 reps w/ 3 plates / 10 reps @ 100lb (2 sets)
8 reps w/ 4 plates / 10 reps @ 115lb
Finally feeling better and the cold is starting to go away. I still don't feel like 100%, but my strength is there and I'm able to push real hard. Doing the incline first today and moving my grip around really activated my pecs & front delts today. They were burning like crazy!!! The burn lasted for about 30 minutes after I stopped working out. Definitely a routine I will be doing again.
Next week I do a 1RM on flat bench to see what kind of strength I've gained.
Incline press barbell
12 reps @ 135 (2 sets)
10 reps @ 185 (2 - sets, 1-narrow grip & 1 wide grip)
8 reps @ 225
6 reps @ 255
Flat Bench Barbell
15 reps @ 135 (Military style)
12 reps @ 185 (Military style)
15 reps @ 225 (Military style - Narrow grip)
15 reps @ 225 (Military style - Medium grip)
15 reps @ 225 (Military style - Wide grip)
15 reps @ 225 (Military style - Regular grip)
5 reps @ 315
Super Set Dumbbell Incline press/ Dumbbell incline fly's
10 reps @ 80 / 12 reps @ 35 ( 2-sets)
8 reps @90 / 10 reps @ 35 ( 2 sets)
Super Set Hammer Strength incline press/ tricep extensions cables
10 reps w/ 2plates each side / 10 reps @ 100lb
10 reps w/ 3 plates / 10 reps @ 100lb (2 sets)
8 reps w/ 4 plates / 10 reps @ 115lb
Finally feeling better and the cold is starting to go away. I still don't feel like 100%, but my strength is there and I'm able to push real hard. Doing the incline first today and moving my grip around really activated my pecs & front delts today. They were burning like crazy!!! The burn lasted for about 30 minutes after I stopped working out. Definitely a routine I will be doing again.
Next week I do a 1RM on flat bench to see what kind of strength I've gained.
Chest day
Incline press barbell
12 reps @ 135 (2 sets)
10 reps @ 185 (2 - sets, 1-narrow grip & 1 wide grip)
8 reps @ 225
6 reps @ 255
Flat Bench Barbell
15 reps @ 135 (Military style)
12 reps @ 185 (Military style)
15 reps @ 225 (Military style - Narrow grip)
15 reps @ 225 (Military style - Medium grip)
15 reps @ 225 (Military style - Wide grip)
15 reps @ 225 (Military style - Regular grip)
5 reps @ 315
Super Set Dumbbell Incline press/ Dumbbell incline fly's
10 reps @ 80 / 12 reps @ 35 ( 2-sets)
8 reps @90 / 10 reps @ 35 ( 2 sets)
Super Set Hammer Strength incline press/ tricep extensions cables
10 reps w/ 2plates each side / 10 reps @ 100lb
10 reps w/ 3 plates / 10 reps @ 100lb (2 sets)
8 reps w/ 4 plates / 10 reps @ 115lb
Finally feeling better and the cold is starting to go away. I still don't feel like 100%, but my strength is there and I'm able to push real hard. Doing the incline first today and moving my grip around really activated my pecs & front delts today. They were burning like crazy!!! The burn lasted for about 30 minutes after I stopped working out. Definitely a routine I will be doing again.
Next week I do a 1RM on flat bench to see what kind of strength I've gained.
It a different ball game when you do incline first. Flat bench gets real interesting lol. If I feel good tonight I may be attempting 405
MoriorInvictus
New Member
Good luck with the 405! That's the golden goose for me, I've been able to do lock outs with it and move it off the block, but never did a full range press with it.
MoriorInvictus
New Member
On a side note a friend of mine who is semi-pro BB will start training with me in 2 weeks. He is competing in 4 - 5 months and asked if I minded working with him. I'm looking forward to having him there mainly because he is about 20 - 25lbs heavier than I am, but about the same height. So he will be able to push me hard, while also making me try new exercises/movements I don't normally work. I think the hardest part will be chest days; he doesn't do flat press. I'm not sure I'm cool with skipping flat press completely, but he just won't do flat press and he says that it's not as important if you work incline properly. We'll see....
MoriorInvictus
New Member
Arms
Standing BarBell curls (Olympic bar)
10reps @ 95
10reps @ 115 (2 sets)
8reps @ 135
Skull Crushers (Olympic bar)
12 reps @95
10 reps @135 (2 sets)
8 reps @ 155
Seated Dubbell curls
10reps @ 30
10reps @ 45 (2 sets)
8reps @ 55
Triceps extensions dumbbells (flat bench)
12 reps @ 30
10 reps @ 40
8 reps @ 45
6 reps @ 50
Preacher curls
12reps @ 65
10reps @ 85
8 reps @ 95
Cable Triceps extensions
10 reps @ 115
10 reps @135
10 reps @ 145
Super Set Cable Rope curls/ Overhead cable triceps extensions
12reps @ 115 / 12 reps @ 115
10reps @ 135/ 10 reps @ 135 (2 sets)
I'm changing my routine up, because my new training partner has a different lifting style that requires a few changes. I liked the pump I got today definitely starting to really see some changes. Especially in my shoulders, chest & arms.
Standing BarBell curls (Olympic bar)
10reps @ 95
10reps @ 115 (2 sets)
8reps @ 135
Skull Crushers (Olympic bar)
12 reps @95
10 reps @135 (2 sets)
8 reps @ 155
Seated Dubbell curls
10reps @ 30
10reps @ 45 (2 sets)
8reps @ 55
Triceps extensions dumbbells (flat bench)
12 reps @ 30
10 reps @ 40
8 reps @ 45
6 reps @ 50
Preacher curls
12reps @ 65
10reps @ 85
8 reps @ 95
Cable Triceps extensions
10 reps @ 115
10 reps @135
10 reps @ 145
Super Set Cable Rope curls/ Overhead cable triceps extensions
12reps @ 115 / 12 reps @ 115
10reps @ 135/ 10 reps @ 135 (2 sets)
I'm changing my routine up, because my new training partner has a different lifting style that requires a few changes. I liked the pump I got today definitely starting to really see some changes. Especially in my shoulders, chest & arms.
