evarthecaveman
New Member
Arms are being beought up found a pretty good routine for them
MESO-Rx
Anabolic Steroids
New to the game.
- Thread starter evarthecaveman
- Start date
That may be Honus Wagner's baseball card on the wall, top row next to locker. If so grab it...sold for 1.3 million in April. Lol
Hit them fuckers twice a week.
evarthecaveman
New Member
Taking off today working in the heat completely tired me today. Will be hitting arms tomorrow morning and legs in the afternoon after work I plan to at least. Food has been upped eating anything in sight. I have been stuck around 245 for TOO LONG.
evarthecaveman
New Member
Am arm day
Alt db curl 30s-12x each arm 50s 3x8-12 ea
Db preach curl 35 3x failure
7 sets hammer 7 sets ez bar 12-15 30 sec rest.
Triceps
Db skull rush 30-40-50-50 a all 8-12
Ourward skull crush 30 4 sets 12
Dips3 sets
7 sets two variation of push downs 30 sec rest
Alt db curl 30s-12x each arm 50s 3x8-12 ea
Db preach curl 35 3x failure
7 sets hammer 7 sets ez bar 12-15 30 sec rest.
Triceps
Db skull rush 30-40-50-50 a all 8-12
Ourward skull crush 30 4 sets 12
Dips3 sets
7 sets two variation of push downs 30 sec rest
evarthecaveman
New Member
Legs in the pm
Leg ext 70-25 130-20 190-15 15 10
Horizontal leg press 350 4x15
Goblet squats 60 5x15
One leg leg press 3 plates each side 3x8 2 plates 24 reps.
Walking lunges 100 yards 3x
Straight leg. Dead lifts 225 5 sets
Seated hamstring curls 7 sets fst7 style 110 30 sec rest.
Calves 7 sets.
Leg ext 70-25 130-20 190-15 15 10
Horizontal leg press 350 4x15
Goblet squats 60 5x15
One leg leg press 3 plates each side 3x8 2 plates 24 reps.
Walking lunges 100 yards 3x
Straight leg. Dead lifts 225 5 sets
Seated hamstring curls 7 sets fst7 style 110 30 sec rest.
Calves 7 sets.
LittleIronMan
New Member
https://thinksteroids.com/community/attachments/image-jpg.27690/
Unreal that to think that is natty
Wow don't we all wish we could go back in time and start the Gym Again as a 16 year old, Do all the things we know now, Because that is epic to be 19 look like that with out juice, Just think wtf you could look like if you started the juice MONSTER! I would start hitting up on a bit of Test400 2 jabs 800mg a week make sure u have some Arimidex clomid or nolvadex on hand just in case and take 1 50mg proviron a day IMO They worked a treat defo tell even though I'm new to this stuff, they did something because to gain 2+ stone in 14+ weeks and still have 15% body fat. I think they never made hold water I would piss 3 pints out a night, Every time when your going to go sleep you need a piss, My sex was great bar a bit of Deca Dick lol I do believe they kept me cut, As well as my diet 110% stuck to it like a "T" I could still see my abs though my belly was defo stretched. As I remember a member saying on here as long as he can see his abs when he was bulking. You know your doing it wright gaining muscle not fat, Also Acne you will get spots on your back you mite wanna have a look at some soaps and other treatment stuff there is out there. Also you can gain hair and lose some to I know I have gained shit loads round my chest a belly and the back of my ass the hole works, anyways there a little of me and wot I done to gain that 2+ stone witch I have nearly lost it all now in the space of 2 weeks boom gone DAFT! MFer I I'm Keep up the hard work Bro keep us updated with pics
Unreal that to think that is natty
Wow don't we all wish we could go back in time and start the Gym Again as a 16 year old, Do all the things we know now, Because that is epic to be 19 look like that with out juice, Just think wtf you could look like if you started the juice MONSTER! I would start hitting up on a bit of Test400 2 jabs 800mg a week make sure u have some Arimidex clomid or nolvadex on hand just in case and take 1 50mg proviron a day IMO They worked a treat defo tell even though I'm new to this stuff, they did something because to gain 2+ stone in 14+ weeks and still have 15% body fat. I think they never made hold water I would piss 3 pints out a night, Every time when your going to go sleep you need a piss, My sex was great bar a bit of Deca Dick lol I do believe they kept me cut, As well as my diet 110% stuck to it like a "T" I could still see my abs though my belly was defo stretched. As I remember a member saying on here as long as he can see his abs when he was bulking. You know your doing it wright gaining muscle not fat, Also Acne you will get spots on your back you mite wanna have a look at some soaps and other treatment stuff there is out there. Also you can gain hair and lose some to I know I have gained shit loads round my chest a belly and the back of my ass the hole works, anyways there a little of me and wot I done to gain that 2+ stone witch I have nearly lost it all now in the space of 2 weeks boom gone DAFT! MFer I I'm Keep up the hard work Bro keep us updated with pics
need an aspirin after reading that
LittleIronMan
New Member
Basically wot I have been trying to say about proviron
Proviron or Pro-v is an interesting drug. Proviron is technically a steroid. Proviron has no anabolic activity though. Its clinical use is to replace androgen content in the male for men who are being treated for low sperm count and also low sex drive. For the purpose of fertility, pro-v is also combined with many other drugs. For our purposes, think of it as a dual drug for zilching out estrogen as well as offering some insurance against a loss of libido during your cycles. This is an awesome benefit. Personally I have used pro-v with a deca only cycle when trying to stay away from test (I am an androgen head), and pro-v did a noticeable job at keeping my sex drive up to where it usually is when I am on test. It was able to accomplish this great feat with only one, 50mg tab a day. I used IP’s little yellow tabs. Don’t know if you’ve seen them but they are great. To be truthful, I don’t really know if they are made anymore. Either way, 50mg of a legit pro-v per day will offer you great assurance in sustaining your libido. I realize that I speak of this often, but it is key to being able to enjoy your cycles and I find it is also closely related to appetite. This is completely anecdotal but when the sex drive is high, the appetite tends to be high, and you can grow much better with less anabolic steroids. I would trade a ravenous appetite any day over being on a ton of juice with no appetite when bulking and mass is the goal. It is the food after all, that allows the juice to work its magic.
As far as post cycle recovery, pro-v is often advocated by many sources. I would disagree because pro-v takes the place of the androgen component of your natural test. This is good immediately after a cycle but masks the ability of your own natural recovering testosterone to produce normal sex drive. Pro-v has other benefits during cycling that we will discuss as this web site expands but for now, use it as an anti-estrogen.
Wait a minute. I almost forgot to tell you how proviron works. Pro-v works by binding to the aromatase enzyme as does arimidex. This is why they are both grouped into the class of first line inhibitors despite the chemical difference in their structures. Remember we are classifying drugs first and foremost with the chemically enhanced individual in mind. Typically pro-v comes in 25mg tabs and this is usually sufficient for most people when using pro-v as an anti-estrogen-on cycle. When you begin to learn a little about how drugs work differently, although they may give the same end result, you can obtain more from combining different drugs. The terms scientists would use is “mechanism of action”. You want to combine drugs which have different mechanisms of action, but which yield the same end result. This enables you to use less total drug, and still get more benefit. The synergistic property of drugs allows this beautiful phenomenon. Remember how drug synergy works, 1 + 1 = 3. The combined affect of the drugs is greater than the sum of its parts. This is the effect we want to illicit from all of our physique drugs. We will talk in depth about how to do this for various purposes of safe bulking and cutting as this web site expands.
Proviron or Pro-v is an interesting drug. Proviron is technically a steroid. Proviron has no anabolic activity though. Its clinical use is to replace androgen content in the male for men who are being treated for low sperm count and also low sex drive. For the purpose of fertility, pro-v is also combined with many other drugs. For our purposes, think of it as a dual drug for zilching out estrogen as well as offering some insurance against a loss of libido during your cycles. This is an awesome benefit. Personally I have used pro-v with a deca only cycle when trying to stay away from test (I am an androgen head), and pro-v did a noticeable job at keeping my sex drive up to where it usually is when I am on test. It was able to accomplish this great feat with only one, 50mg tab a day. I used IP’s little yellow tabs. Don’t know if you’ve seen them but they are great. To be truthful, I don’t really know if they are made anymore. Either way, 50mg of a legit pro-v per day will offer you great assurance in sustaining your libido. I realize that I speak of this often, but it is key to being able to enjoy your cycles and I find it is also closely related to appetite. This is completely anecdotal but when the sex drive is high, the appetite tends to be high, and you can grow much better with less anabolic steroids. I would trade a ravenous appetite any day over being on a ton of juice with no appetite when bulking and mass is the goal. It is the food after all, that allows the juice to work its magic.
As far as post cycle recovery, pro-v is often advocated by many sources. I would disagree because pro-v takes the place of the androgen component of your natural test. This is good immediately after a cycle but masks the ability of your own natural recovering testosterone to produce normal sex drive. Pro-v has other benefits during cycling that we will discuss as this web site expands but for now, use it as an anti-estrogen.
Wait a minute. I almost forgot to tell you how proviron works. Pro-v works by binding to the aromatase enzyme as does arimidex. This is why they are both grouped into the class of first line inhibitors despite the chemical difference in their structures. Remember we are classifying drugs first and foremost with the chemically enhanced individual in mind. Typically pro-v comes in 25mg tabs and this is usually sufficient for most people when using pro-v as an anti-estrogen-on cycle. When you begin to learn a little about how drugs work differently, although they may give the same end result, you can obtain more from combining different drugs. The terms scientists would use is “mechanism of action”. You want to combine drugs which have different mechanisms of action, but which yield the same end result. This enables you to use less total drug, and still get more benefit. The synergistic property of drugs allows this beautiful phenomenon. Remember how drug synergy works, 1 + 1 = 3. The combined affect of the drugs is greater than the sum of its parts. This is the effect we want to illicit from all of our physique drugs. We will talk in depth about how to do this for various purposes of safe bulking and cutting as this web site expands.
evarthecaveman
New Member
Thanks bro I'm tryin my hardest don't plan on juicing for a little longer I'm still improving!!!
evarthecaveman
New Member
Chest today
Flat db 125s 5x8
In line push press 80s3 sets 8
Flat barbell 225-275 3 sets
Incline hammer strength 21s with 2 plates eah side
Fst7 style dips and cross overs 7 sets of 15
Flat db 125s 5x8
In line push press 80s3 sets 8
Flat barbell 225-275 3 sets
Incline hammer strength 21s with 2 plates eah side
Fst7 style dips and cross overs 7 sets of 15
evarthecaveman
New Member
Killed back today
Tbar row 2 plates 2x15 4 plates-10 5 plates 10,8 double drop for ten more
Pull-ups 3x10 last set rest pause
Closegrip pulldowns 3 sets last set tripple drop at 195
Db rows 3 sets 2 sets rest pause
Deadlifts 2x18 at 225
Seated row 3x tripple drop last set
Tbar row 2 plates 2x15 4 plates-10 5 plates 10,8 double drop for ten more
Pull-ups 3x10 last set rest pause
Closegrip pulldowns 3 sets last set tripple drop at 195
Db rows 3 sets 2 sets rest pause
Deadlifts 2x18 at 225
Seated row 3x tripple drop last set
evarthecaveman
New Member
Came down with bad food poisoning could not eat AT ALL yesterday. I stomached ONE protein shake and that is it. Felt like shit the whole day. Today I felt a decent amount better and can stomach some food still not much and I got an arm workout in today.. Seems like shit like this always happens when I'm finally making real progress.
Whatcha eat that made ya sick??
evarthecaveman
New Member
It was either ground turkey or salmon
evarthecaveman
New Member
Terms to know
SOF- shy of failure (use a weight that you could probably get three
more reps for but stop shy of failure--this is so you can feel the
target muscle working)
FGF- failure of good form (stop when your muscle fails and before you
start cheating)
F- failure (you use a weight that you struggle with and have to cheat
for final 1-2 more reps)
BF- beyond failure (when your muscle fails and we take it beyond
failure until total failure using alternative techniques ex. drop
sets, rest pause, forced reps, etc...)
Sometimes your strength wanes and you end up using the same weight for
different sets.
You dont always have to go up in weight.
Write down your weights used.
Todays workout: take 1min and 2 min between sets. Shorter rests between higher rep sets that are SOF or FGF, and longer between heavier failure and
beyond failure sets.
3(# of total sets) x 15f, 12f, 10bf(reps ti fail at which does not include going beyond failure)
CHEST/abs:main workout 1st,2nd,4th weeks
1) Incline Barbell press or Incline hammer strength warm up 2 x 12(SOF), worksets 3 x 12(F), 10(BF) 2-6 rep drop set, 10(BF) 4-8 rep double drop set until failure.
2) Flat Barbell or Db Press, worksets 4x 10(FGF), 10(F), 8(BF) Drop set for 2-4 more reps, 6(BF) Double Drop set for 4-8 more reps
3) Incline Db press 3 x 12(F), 10(F), 8(BF) 4-8 rep double drop set until failure.
4) Flat DB Flye 3 x 12(F), 10(BF) 4-6 reps drop set, 8(BF) 6-8 rep double drop set
5) Standing cable press(this is a press not a crossover) 2 x 15(F), 12(F), 10(F)
Alternate workout 3rd week
1) Flat db fly built in warm up 6 x 15(SOF), 12 (FGF) 10(F), 10(F), 8(F), 8(BF) 4-6 rep drop set
2) Flat Barbell or Db Press ,
worksets 4x 10(FGF), 8(F), 6(BF) Drop set for 2-4 more reps, 6(BF) Double Drop set for 4-8 more reps
3) Incline DB press 4x 12(F), 10(F), 10(BF) 2-6 rep drop set,
8(BF) 4-8 rep double drop set until failure.
4) Incline DB Flye or hands high pec dec fly 3 x 12(FOGF) 10(F),
10(BF) Double Drop set for 4-6 more reps
5) Chest Dips(legs up and leaning over) 3 x 12-15 or failure if less.
Use chains for added weight- 1 chain = 20lbs or dip belt which is
easier.ABS:
Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
Jack knife 3 x 10-15(F)
Corkscrew 3 x 10
Back:
1) T-Bar Row or Underhand Bent-over row warm up 2 x 10-15, worksets 4x 10(F), (F), 8(F), 6(BF) w/double drop for 6-8 more reps
2) V-bar handle lat pull downs (palms facing) 3x 12(F), 10(BF) drop set for 4-6 more reps until failure, 8(BF) triple drop for 10-15 more reps until failure
3) Wide grip pull-ups or pulldowns 3x 10(F), 8(BF) drop for 2-6 more reps until failure, 6(BF)w/ double drop for 4-8 more reps until failure
4) Seated low pulley cable row using V-bar 3 x 12(FOGF), 10(F), 10(BF)w/ double drop for 6-10 more reps
5) One arm DB Row 3 x 10(F), 8(BF) 10sec rest pause for 2-4 reps, 8(BF) 10sec rest pause for 2-4 reps
6) Deadlift 3 x 12-18(F), 10-12(F), 8(BF) 10-15 sec rest pause for 4 more reps
7) Optional** Standing Stiff Arm Cable pullover 2 x 15(F), 12(F)
Alternate workout
1) Wide grip pull-ups 3x 10(FOGF), 8(F), 6(BF)w/ double drop for 10 more reps until failure.
2)
Standing Stiff Arm Cable pullover 3 x 12(F), 10(F), 8(F)
-superset-
V-bar handle lat pull downs (palms facing) 3x 12(FOGF), 10(F), 8(BF)w/double drop for 10-12 more reps until failure
3) T-Bar Row or underhand bent over barbell row 4x 12(F) ,10(F), 8(F), 6(BF) w/double drop for 6-8 more reps
4) Seated low pulley cable row using Straight bar 3 x 12(FOGF), 12(F), 10(BF)w/ double drop for 10 more reps
5) Hyperextensions 3 x 10-15(F)
6) One arm DB Row 3 x 10(F), 10(F), 8(BF)w/ 10 sec rest-pause for 4-6 more reps.
Day OFF
Shoulder/Calves:
Alternate every 2 weeks
Seated side laterals warmup 2x15, worksets 4x 15 fogf, 12 fogf, 10bf w/ double drop for 10 more reps until failure, 10 bf w/ double drop for 10 more reps until failure
Seat Db or barbell military press 4 x 10f, 8f, 6Bf 6 Bf w/ double drop for 6-8 more reps until failure, 6 Bf w/ double drop for 6-8 more reps until failure
Rear delt rev pec dec 5x 15fogf, 15fogf, 12 fogf, 10bf w/ double drop set for 6-10 more reps, 8bf w/ double drop set for 6-10 more reps
Triset:
Repeat 3x with a 30-45sec break
Standing side lateral machine x 8-10f
Seated military press machine x 8-10f
Standing wide grip upright rows(use plate loaded barbell and hold hands all the way out) x 8-10f
Barbell or Db Shrugs 10f, 8f, 8bf w/ 15sec rest/pause for reps until failure, 8bf w/ 15sec rest/pause for reps until failure
Alternate workout 2 weeks
1)Barbell military press warmup 2x12-15, worksets 3 x 8f, 6-8f, 6 Bf w/ double drop for 4-8 more reps until failure
2)Seated side laterals 5 x 20fgf, 15f, 12f, 10bf w/ double drop for 10 more reps until failure, 8 bf w/ double drop for 10 more reps until failure
3)Seated One arm Db press(keep other db in other hand resting on knee as counter balance)
4)Rear delt rev pec dec 4x 15fogf, 12 fogf, 10bf w/ double drop set for 6-10 more reps, 8bf w/ double drop set for 6-10 more reps(last 3 sets superset with...)
5)Reverse bent over db lateral or reverse bent over cable lateral 3 x 8-10f
6)barbell or Db Shrugs 15f, 10-12f, 8-10bf w/ 15sec rest/pause for 2-4reps until failure, 6-8bf double drop for 6-10 reps
Calves
Standing calf raise 3 x 50 all failure
one legged calf raise on leg press 3 x 10(F), 10(F), 10(BF) 10 sec rest/pause for 6-8 more reps
Donkey Calf 3 x 12, 10, 10 all failure
Arms/abs:
Each week start with the opposites exercise you started with the following week.
Bi
Seated alt DB curl warm up 2 x 15(use a weight you could do 20 reps but only do 15), worksets 4 x 12(FOGF), 10-12(FOGF), 8-10(BF) * 5 rep drop set for 15 total reps, 8-10(BF) * 5 rep drop set for 15 total reps
One arm DB preacher curl 3 x 12(F), 10-12(BF)w/ 1-2 forced reps, 10(BF)w/4-6 forced reps. Can assist self.
Barbell Curls 3 x 10(F), 8(F), 8(BF) 5-10 rep drop for 15-20 total
-superset-
Hammer curls 3 x 8(F), 8(F), 8(BF) 5-10 rep drop for 14-20 total.
Tri
Rope pushdown warm up 2 x 15(use a light weight shy of failure by 10 reps), workset 3 x 15(F), 12(F), 12(BF) 6-10 rep drop set for 18-22 total
Skull Crushers 3 x 10(SOF), 10(FOGF), 8(F)
Seated two hand Db overhead extension 3 x 12(F), 10(F), 10(BF)
Straight bar cable pressdowns (like close grip) or Dip Machine 2-3 x 12(F), 10(F), 8(BF) drop set for 4-10 more reps
-superset-
V-bar/cambered bar Tricep pushdowns 2-3 x 10(F), 8(BF)
ABS:
Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
V-ups 3 x fail
Weighted decline sit ups 3 x 10(F)
Quads/Hams/Calves:
Quads and Hams
Seated leg extension warm up 1 x 15, worksets 4 x 20(FGF), 15(FGF), 15(F) w/ 8 rep drop set, 10(BF) w/ 8 rep drop set
Squat (feet should be wide w/toes pointed out and knees going wide) 3 x 12(FGF), 10(F), 8(BF) 10sec rest/pause for 4-6 more reps
Leg press 3 x 10(FOGF), 8(BF) 10sec rest/pause for 4-6 more reps, 6-8(BF) 10sec rest/pause for 4-6 more reps
Hack Squat 2 x 10(FOGF), 10(FOGF)
Stiff legged Deadlift 3 x 15(FOGF), 12(FOGF), 10(F), 10(F) (legs are slightly less than shoulder width apart with toes straight)
Lying leg curl 3 x 8(F), 8(F), 8(BF) w/ 2-4 rep drop set for 10-12 total reps, 8(BF) w/ 2-4 rep drop set for 10-12 total reps
seated leg curl 2 x 20(F), 20(F)
Calves
Standing calf raise 5 x 20, 20, 15, 15, 10 all failure
Donkey Calf 3 x 12, 10, 8 all failure
seated calf 4 x 20(F), 20(F), 15(F), 15(BF) 10 sec rest/pause for 6-8 more reps
Day Off
This is my current routine give or take one rest day.
SOF- shy of failure (use a weight that you could probably get three
more reps for but stop shy of failure--this is so you can feel the
target muscle working)
FGF- failure of good form (stop when your muscle fails and before you
start cheating)
F- failure (you use a weight that you struggle with and have to cheat
for final 1-2 more reps)
BF- beyond failure (when your muscle fails and we take it beyond
failure until total failure using alternative techniques ex. drop
sets, rest pause, forced reps, etc...)
Sometimes your strength wanes and you end up using the same weight for
different sets.
You dont always have to go up in weight.
Write down your weights used.
Todays workout: take 1min and 2 min between sets. Shorter rests between higher rep sets that are SOF or FGF, and longer between heavier failure and
beyond failure sets.
3(# of total sets) x 15f, 12f, 10bf(reps ti fail at which does not include going beyond failure)
CHEST/abs:main workout 1st,2nd,4th weeks
1) Incline Barbell press or Incline hammer strength warm up 2 x 12(SOF), worksets 3 x 12(F), 10(BF) 2-6 rep drop set, 10(BF) 4-8 rep double drop set until failure.
2) Flat Barbell or Db Press, worksets 4x 10(FGF), 10(F), 8(BF) Drop set for 2-4 more reps, 6(BF) Double Drop set for 4-8 more reps
3) Incline Db press 3 x 12(F), 10(F), 8(BF) 4-8 rep double drop set until failure.
4) Flat DB Flye 3 x 12(F), 10(BF) 4-6 reps drop set, 8(BF) 6-8 rep double drop set
5) Standing cable press(this is a press not a crossover) 2 x 15(F), 12(F), 10(F)
Alternate workout 3rd week
1) Flat db fly built in warm up 6 x 15(SOF), 12 (FGF) 10(F), 10(F), 8(F), 8(BF) 4-6 rep drop set
2) Flat Barbell or Db Press ,
worksets 4x 10(FGF), 8(F), 6(BF) Drop set for 2-4 more reps, 6(BF) Double Drop set for 4-8 more reps
3) Incline DB press 4x 12(F), 10(F), 10(BF) 2-6 rep drop set,
8(BF) 4-8 rep double drop set until failure.
4) Incline DB Flye or hands high pec dec fly 3 x 12(FOGF) 10(F),
10(BF) Double Drop set for 4-6 more reps
5) Chest Dips(legs up and leaning over) 3 x 12-15 or failure if less.
Use chains for added weight- 1 chain = 20lbs or dip belt which is
easier.ABS:
Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
Jack knife 3 x 10-15(F)
Corkscrew 3 x 10
Back:
1) T-Bar Row or Underhand Bent-over row warm up 2 x 10-15, worksets 4x 10(F), (F), 8(F), 6(BF) w/double drop for 6-8 more reps
2) V-bar handle lat pull downs (palms facing) 3x 12(F), 10(BF) drop set for 4-6 more reps until failure, 8(BF) triple drop for 10-15 more reps until failure
3) Wide grip pull-ups or pulldowns 3x 10(F), 8(BF) drop for 2-6 more reps until failure, 6(BF)w/ double drop for 4-8 more reps until failure
4) Seated low pulley cable row using V-bar 3 x 12(FOGF), 10(F), 10(BF)w/ double drop for 6-10 more reps
5) One arm DB Row 3 x 10(F), 8(BF) 10sec rest pause for 2-4 reps, 8(BF) 10sec rest pause for 2-4 reps
6) Deadlift 3 x 12-18(F), 10-12(F), 8(BF) 10-15 sec rest pause for 4 more reps
7) Optional** Standing Stiff Arm Cable pullover 2 x 15(F), 12(F)
Alternate workout
1) Wide grip pull-ups 3x 10(FOGF), 8(F), 6(BF)w/ double drop for 10 more reps until failure.
2)
Standing Stiff Arm Cable pullover 3 x 12(F), 10(F), 8(F)
-superset-
V-bar handle lat pull downs (palms facing) 3x 12(FOGF), 10(F), 8(BF)w/double drop for 10-12 more reps until failure
3) T-Bar Row or underhand bent over barbell row 4x 12(F) ,10(F), 8(F), 6(BF) w/double drop for 6-8 more reps
4) Seated low pulley cable row using Straight bar 3 x 12(FOGF), 12(F), 10(BF)w/ double drop for 10 more reps
5) Hyperextensions 3 x 10-15(F)
6) One arm DB Row 3 x 10(F), 10(F), 8(BF)w/ 10 sec rest-pause for 4-6 more reps.
Day OFF
Shoulder/Calves:
Alternate every 2 weeks
Seated side laterals warmup 2x15, worksets 4x 15 fogf, 12 fogf, 10bf w/ double drop for 10 more reps until failure, 10 bf w/ double drop for 10 more reps until failure
Seat Db or barbell military press 4 x 10f, 8f, 6Bf 6 Bf w/ double drop for 6-8 more reps until failure, 6 Bf w/ double drop for 6-8 more reps until failure
Rear delt rev pec dec 5x 15fogf, 15fogf, 12 fogf, 10bf w/ double drop set for 6-10 more reps, 8bf w/ double drop set for 6-10 more reps
Triset:
Repeat 3x with a 30-45sec break
Standing side lateral machine x 8-10f
Seated military press machine x 8-10f
Standing wide grip upright rows(use plate loaded barbell and hold hands all the way out) x 8-10f
Barbell or Db Shrugs 10f, 8f, 8bf w/ 15sec rest/pause for reps until failure, 8bf w/ 15sec rest/pause for reps until failure
Alternate workout 2 weeks
1)Barbell military press warmup 2x12-15, worksets 3 x 8f, 6-8f, 6 Bf w/ double drop for 4-8 more reps until failure
2)Seated side laterals 5 x 20fgf, 15f, 12f, 10bf w/ double drop for 10 more reps until failure, 8 bf w/ double drop for 10 more reps until failure
3)Seated One arm Db press(keep other db in other hand resting on knee as counter balance)
4)Rear delt rev pec dec 4x 15fogf, 12 fogf, 10bf w/ double drop set for 6-10 more reps, 8bf w/ double drop set for 6-10 more reps(last 3 sets superset with...)
5)Reverse bent over db lateral or reverse bent over cable lateral 3 x 8-10f
6)barbell or Db Shrugs 15f, 10-12f, 8-10bf w/ 15sec rest/pause for 2-4reps until failure, 6-8bf double drop for 6-10 reps
Calves
Standing calf raise 3 x 50 all failure
one legged calf raise on leg press 3 x 10(F), 10(F), 10(BF) 10 sec rest/pause for 6-8 more reps
Donkey Calf 3 x 12, 10, 10 all failure
Arms/abs:
Each week start with the opposites exercise you started with the following week.
Bi
Seated alt DB curl warm up 2 x 15(use a weight you could do 20 reps but only do 15), worksets 4 x 12(FOGF), 10-12(FOGF), 8-10(BF) * 5 rep drop set for 15 total reps, 8-10(BF) * 5 rep drop set for 15 total reps
One arm DB preacher curl 3 x 12(F), 10-12(BF)w/ 1-2 forced reps, 10(BF)w/4-6 forced reps. Can assist self.
Barbell Curls 3 x 10(F), 8(F), 8(BF) 5-10 rep drop for 15-20 total
-superset-
Hammer curls 3 x 8(F), 8(F), 8(BF) 5-10 rep drop for 14-20 total.
Tri
Rope pushdown warm up 2 x 15(use a light weight shy of failure by 10 reps), workset 3 x 15(F), 12(F), 12(BF) 6-10 rep drop set for 18-22 total
Skull Crushers 3 x 10(SOF), 10(FOGF), 8(F)
Seated two hand Db overhead extension 3 x 12(F), 10(F), 10(BF)
Straight bar cable pressdowns (like close grip) or Dip Machine 2-3 x 12(F), 10(F), 8(BF) drop set for 4-10 more reps
-superset-
V-bar/cambered bar Tricep pushdowns 2-3 x 10(F), 8(BF)
ABS:
Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
V-ups 3 x fail
Weighted decline sit ups 3 x 10(F)
Quads/Hams/Calves:
Quads and Hams
Seated leg extension warm up 1 x 15, worksets 4 x 20(FGF), 15(FGF), 15(F) w/ 8 rep drop set, 10(BF) w/ 8 rep drop set
Squat (feet should be wide w/toes pointed out and knees going wide) 3 x 12(FGF), 10(F), 8(BF) 10sec rest/pause for 4-6 more reps
Leg press 3 x 10(FOGF), 8(BF) 10sec rest/pause for 4-6 more reps, 6-8(BF) 10sec rest/pause for 4-6 more reps
Hack Squat 2 x 10(FOGF), 10(FOGF)
Stiff legged Deadlift 3 x 15(FOGF), 12(FOGF), 10(F), 10(F) (legs are slightly less than shoulder width apart with toes straight)
Lying leg curl 3 x 8(F), 8(F), 8(BF) w/ 2-4 rep drop set for 10-12 total reps, 8(BF) w/ 2-4 rep drop set for 10-12 total reps
seated leg curl 2 x 20(F), 20(F)
Calves
Standing calf raise 5 x 20, 20, 15, 15, 10 all failure
Donkey Calf 3 x 12, 10, 8 all failure
seated calf 4 x 20(F), 20(F), 15(F), 15(BF) 10 sec rest/pause for 6-8 more reps
Day Off
This is my current routine give or take one rest day.
evarthecaveman
New Member
Well after not eating for two days I have lost ten fucking pounds down to 238 and I feel weak as a motherfucker tried to hit delts today and I was just plain fucking embarrassed..
Subbed. I love when the young guns run a log and actually listen to experienced advice. You have an *incredible* natural base and seem to have a matching brain- it will be fun watching you progress bro.
Sucks about the food poisoning. Seeing 10lbs disappear on the scale can be extremely disheartening, it happened to me in a week after vacation. Remember there are so many variables involved, you are dehydrated and i guarantee that just a very small portion of that loss is muscle muscle. Now that you can eat again, take a few days to rest and eat /hydrate properly to get your energy back up then go destroy some weights. Keep your head up, continue as planned and watch that weight pile right back on.
Sucks about the food poisoning. Seeing 10lbs disappear on the scale can be extremely disheartening, it happened to me in a week after vacation. Remember there are so many variables involved, you are dehydrated and i guarantee that just a very small portion of that loss is muscle muscle. Now that you can eat again, take a few days to rest and eat /hydrate properly to get your energy back up then go destroy some weights. Keep your head up, continue as planned and watch that weight pile right back on.
evarthecaveman
New Member
Thanks bro I really appreciate that. It was awful today all the weights were def down by at least 20% and I just visually looked like I has no glycogen or pump at all. Very upsetting to say the least but I know it's all due to dehydration. I'm going to eat WHATEVER I can for the next day or two maybe even a buffet once or twice to really try to rack down the cals I lost over the two days. I'll be back on track in no time!!
evarthecaveman
New Member
Had a decent chest dau today a lot better then yesterday. Did some incline with 225 for multiple sets of 8+ and flat db with 100s for multiple sets. Strength is coming back from the sickness pretty quickly
Terms to know
SOF- shy of failure (use a weight that you could probably get three
more reps for but stop shy of failure--this is so you can feel the
target muscle working)
FGF- failure of good form (stop when your muscle fails and before you
start cheating)
F- failure (you use a weight that you struggle with and have to cheat
for final 1-2 more reps)
BF- beyond failure (when your muscle fails and we take it beyond
failure until total failure using alternative techniques ex. drop
sets, rest pause, forced reps, etc...)
Sometimes your strength wanes and you end up using the same weight for
different sets.
You dont always have to go up in weight.
Write down your weights used.
Todays workout: take 1min and 2 min between sets. Shorter rests between higher rep sets that are SOF or FGF, and longer between heavier failure and
beyond failure sets.
3(# of total sets) x 15f, 12f, 10bf(reps ti fail at which does not include going beyond failure)
CHEST/abs:main workout 1st,2nd,4th weeks
1) Incline Barbell press or Incline hammer strength warm up 2 x 12(SOF), worksets 3 x 12(F), 10(BF) 2-6 rep drop set, 10(BF) 4-8 rep double drop set until failure.
2) Flat Barbell or Db Press, worksets 4x 10(FGF), 10(F), 8(BF) Drop set for 2-4 more reps, 6(BF) Double Drop set for 4-8 more reps
3) Incline Db press 3 x 12(F), 10(F), 8(BF) 4-8 rep double drop set until failure.
4) Flat DB Flye 3 x 12(F), 10(BF) 4-6 reps drop set, 8(BF) 6-8 rep double drop set
5) Standing cable press(this is a press not a crossover) 2 x 15(F), 12(F), 10(F)
Alternate workout 3rd week
1) Flat db fly built in warm up 6 x 15(SOF), 12 (FGF) 10(F), 10(F), 8(F), 8(BF) 4-6 rep drop set
2) Flat Barbell or Db Press ,
worksets 4x 10(FGF), 8(F), 6(BF) Drop set for 2-4 more reps, 6(BF) Double Drop set for 4-8 more reps
3) Incline DB press 4x 12(F), 10(F), 10(BF) 2-6 rep drop set,
8(BF) 4-8 rep double drop set until failure.
4) Incline DB Flye or hands high pec dec fly 3 x 12(FOGF) 10(F),
10(BF) Double Drop set for 4-6 more reps
5) Chest Dips(legs up and leaning over) 3 x 12-15 or failure if less.
Use chains for added weight- 1 chain = 20lbs or dip belt which is
easier.ABS:
Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
Jack knife 3 x 10-15(F)
Corkscrew 3 x 10
Back:
1) T-Bar Row or Underhand Bent-over row warm up 2 x 10-15, worksets 4x 10(F), (F), 8(F), 6(BF) w/double drop for 6-8 more reps
2) V-bar handle lat pull downs (palms facing) 3x 12(F), 10(BF) drop set for 4-6 more reps until failure, 8(BF) triple drop for 10-15 more reps until failure
3) Wide grip pull-ups or pulldowns 3x 10(F), 8(BF) drop for 2-6 more reps until failure, 6(BF)w/ double drop for 4-8 more reps until failure
4) Seated low pulley cable row using V-bar 3 x 12(FOGF), 10(F), 10(BF)w/ double drop for 6-10 more reps
5) One arm DB Row 3 x 10(F), 8(BF) 10sec rest pause for 2-4 reps, 8(BF) 10sec rest pause for 2-4 reps
6) Deadlift 3 x 12-18(F), 10-12(F), 8(BF) 10-15 sec rest pause for 4 more reps
7) Optional** Standing Stiff Arm Cable pullover 2 x 15(F), 12(F)
Alternate workout
1) Wide grip pull-ups 3x 10(FOGF), 8(F), 6(BF)w/ double drop for 10 more reps until failure.
2)
Standing Stiff Arm Cable pullover 3 x 12(F), 10(F), 8(F)
-superset-
V-bar handle lat pull downs (palms facing) 3x 12(FOGF), 10(F), 8(BF)w/double drop for 10-12 more reps until failure
3) T-Bar Row or underhand bent over barbell row 4x 12(F) ,10(F), 8(F), 6(BF) w/double drop for 6-8 more reps
4) Seated low pulley cable row using Straight bar 3 x 12(FOGF), 12(F), 10(BF)w/ double drop for 10 more reps
5) Hyperextensions 3 x 10-15(F)
6) One arm DB Row 3 x 10(F), 10(F), 8(BF)w/ 10 sec rest-pause for 4-6 more reps.
Day OFF
Shoulder/Calves:
Alternate every 2 weeks
Seated side laterals warmup 2x15, worksets 4x 15 fogf, 12 fogf, 10bf w/ double drop for 10 more reps until failure, 10 bf w/ double drop for 10 more reps until failure
Seat Db or barbell military press 4 x 10f, 8f, 6Bf 6 Bf w/ double drop for 6-8 more reps until failure, 6 Bf w/ double drop for 6-8 more reps until failure
Rear delt rev pec dec 5x 15fogf, 15fogf, 12 fogf, 10bf w/ double drop set for 6-10 more reps, 8bf w/ double drop set for 6-10 more reps
Triset:
Repeat 3x with a 30-45sec break
Standing side lateral machine x 8-10f
Seated military press machine x 8-10f
Standing wide grip upright rows(use plate loaded barbell and hold hands all the way out) x 8-10f
Barbell or Db Shrugs 10f, 8f, 8bf w/ 15sec rest/pause for reps until failure, 8bf w/ 15sec rest/pause for reps until failure
Alternate workout 2 weeks
1)Barbell military press warmup 2x12-15, worksets 3 x 8f, 6-8f, 6 Bf w/ double drop for 4-8 more reps until failure
2)Seated side laterals 5 x 20fgf, 15f, 12f, 10bf w/ double drop for 10 more reps until failure, 8 bf w/ double drop for 10 more reps until failure
3)Seated One arm Db press(keep other db in other hand resting on knee as counter balance)
4)Rear delt rev pec dec 4x 15fogf, 12 fogf, 10bf w/ double drop set for 6-10 more reps, 8bf w/ double drop set for 6-10 more reps(last 3 sets superset with...)
5)Reverse bent over db lateral or reverse bent over cable lateral 3 x 8-10f
6)barbell or Db Shrugs 15f, 10-12f, 8-10bf w/ 15sec rest/pause for 2-4reps until failure, 6-8bf double drop for 6-10 reps
Calves
Standing calf raise 3 x 50 all failure
one legged calf raise on leg press 3 x 10(F), 10(F), 10(BF) 10 sec rest/pause for 6-8 more reps
Donkey Calf 3 x 12, 10, 10 all failure
Arms/abs:
Each week start with the opposites exercise you started with the following week.
Bi
Seated alt DB curl warm up 2 x 15(use a weight you could do 20 reps but only do 15), worksets 4 x 12(FOGF), 10-12(FOGF), 8-10(BF) * 5 rep drop set for 15 total reps, 8-10(BF) * 5 rep drop set for 15 total reps
One arm DB preacher curl 3 x 12(F), 10-12(BF)w/ 1-2 forced reps, 10(BF)w/4-6 forced reps. Can assist self.
Barbell Curls 3 x 10(F), 8(F), 8(BF) 5-10 rep drop for 15-20 total
-superset-
Hammer curls 3 x 8(F), 8(F), 8(BF) 5-10 rep drop for 14-20 total.
Tri
Rope pushdown warm up 2 x 15(use a light weight shy of failure by 10 reps), workset 3 x 15(F), 12(F), 12(BF) 6-10 rep drop set for 18-22 total
Skull Crushers 3 x 10(SOF), 10(FOGF), 8(F)
Seated two hand Db overhead extension 3 x 12(F), 10(F), 10(BF)
Straight bar cable pressdowns (like close grip) or Dip Machine 2-3 x 12(F), 10(F), 8(BF) drop set for 4-10 more reps
-superset-
V-bar/cambered bar Tricep pushdowns 2-3 x 10(F), 8(BF)
ABS:
Rope crunches 3 x 18(F), 12(F), 8(BF) drop set for 8-15more reps
V-ups 3 x fail
Weighted decline sit ups 3 x 10(F)
Quads/Hams/Calves:
Quads and Hams
Seated leg extension warm up 1 x 15, worksets 4 x 20(FGF), 15(FGF), 15(F) w/ 8 rep drop set, 10(BF) w/ 8 rep drop set
Squat (feet should be wide w/toes pointed out and knees going wide) 3 x 12(FGF), 10(F), 8(BF) 10sec rest/pause for 4-6 more reps
Leg press 3 x 10(FOGF), 8(BF) 10sec rest/pause for 4-6 more reps, 6-8(BF) 10sec rest/pause for 4-6 more reps
Hack Squat 2 x 10(FOGF), 10(FOGF)
Stiff legged Deadlift 3 x 15(FOGF), 12(FOGF), 10(F), 10(F) (legs are slightly less than shoulder width apart with toes straight)
Lying leg curl 3 x 8(F), 8(F), 8(BF) w/ 2-4 rep drop set for 10-12 total reps, 8(BF) w/ 2-4 rep drop set for 10-12 total reps
seated leg curl 2 x 20(F), 20(F)
Calves
Standing calf raise 5 x 20, 20, 15, 15, 10 all failure
Donkey Calf 3 x 12, 10, 8 all failure
seated calf 4 x 20(F), 20(F), 15(F), 15(BF) 10 sec rest/pause for 6-8 more reps
Day Off
This is my current routine give or take one rest day.
Damn --- I get dizzy just reading all those sets . lol .
Lots of volume here ....Power-On
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