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[nfdeilvs]

Push

Chest: incline DB: 55x15 75x12 100x8 100x8 negatives 55x10

Pec deck leaning forward for upper chest: 4x15

I don't know what this one is called but lay flat on a bench squeeze a plate and press it kills the chest: 4x12

Shoulder press machine: 4x12x10x8x6

Lateral raise pause reps: 4x10

Rope pull 4x12

Single arm dumbell skull crushers: 3x12 superset with db kickbacks 3x12

 

[Mr.B66]

I used to do a 5 day split of chest/back/rest/shoulders/arms/legs/rest but I just recently changed it. And I do few sets because they are already fatigued from doing a major muscle group before then I train them again in 4 days. It seems like it's been working I feel like I have decent proportion. What do you think?

Ok, i was just curious. And yes i think you've got good proportion!!
Keep up the good work and good luck in your comp brother.

 

[nfdeilvs]

Thanks man. I do miss my 5 day split I might switch back but I don't feel like my training split matters that much I see the same results either way.

 

[nfdeilvs]

Pull

Deadlifts 3x10

Pull-ups 4x15

Behind the neck pulldown: 4x10

Rope rows from the ground: 4x10

Bent over Dumbbell rows: 4x12

Biceps: preachers 4x12
Hammer curls 4x10

 

[nfdeilvs]

And my gyno from last cycle is sore again im on .5adex eod should I up?

 

[nfdeilvs]

Push day

Chest:
incline hammer strength 4x12x10x8x6
Cables from the top: 4x12
Plate press again it's become my favorite chest exercise for the squeeze: 4x12

Shoulder:
Standing bb: 95x10 115x8 135x6 95x15

Lateral raises: 4x12

Shrugs with rope pulls: 3x12x12

Triceps

Close grip bench 4x10

Weight is stalled back up to 190 but I am looking leaner it's weird

 

[Demondosage]

And my gyno from last cycle is sore again im on .5adex eod should I up?

Yes, up it to 1 mg ed for the next week and see if it helps. From that point you need to be doing .5 ed

 

[nfdeilvs]

Thanks for the tip

 

[nfdeilvs]

I'll be adding caber .5/week split into two when I start the tren

 

[Mr.B66]

Push day

Chest:
incline hammer strength 4x12x10x8x6
Cables from the top: 4x12
Plate press again it's become my favorite chest exercise for the squeeze: 4x12

Shoulder:
Standing bb: 95x10 115x8 135x6 95x15

Lateral raises: 4x12

Shrugs with rope pulls: 3x12x12

Triceps

Close grip bench 4x10

Weight is stalled back up to 190 but I am looking leaner it's weird

I wouldnt worry about not putting on weight yet, your gear isn't even fully kicked in yet i say in about 2-4 weeks you'll be gaining quite nicely.

 

[nfdeilvs]

I wouldnt worry about not putting on weight yet, your gear isn't even fully kicked in yet i say in about 2-4 weeks you'll be gaining quite nicely.

I'm Down to 2600cals you think I'll gain weight or is that with the tren

 

[Mr.B66]

When i run tren i eat at a deficit, and i loose BF at an incredible rate while maintaining muscle. I did loose a little weight but i looked bigger, my friends all guessed my weight 10-20 lbs heavier than i was. I dont see why you wont have the same results.
Im looking forward to your results, im thinking your gonna be happy.

 

[nfdeilvs]

Just what I wanted to hear. I want to kill it on stage. I just want to come in the best conditioned possible and still look full

 

[nfdeilvs]

Pinned my quad for the first time ever last cycle only did glutes and delts. I have to say that was literally painless. Weight sitting at 188.2 looking leaner. Can't wait to start tren soon. Doing box squats because that's the only leg exercise that doesn't hurt my knee

 

[nfdeilvs]

Pull

Back:

Wide grip bb row 4x12

Pull-ups 4x12

Single arm cable straight arm pullover : 3x15 each arm

Underhand lay pulldown 4x10

Biceps: 4x10 preacher curl machine
3x12 hammer curls

 

[nfdeilvs]

I ran out off test 300/ml so I have 500/ml and pin half a ml the pip is fucking crazy

 

[nfdeilvs]

This pip in my quad is insane. Anyone have any tips for running high concentration oils to reduce this? And weight still at 189 but leaner everyday.
Macros currently 214p/246c/58f

 

[nfdeilvs]

Push

Inclune dbs: 2 warm ups. Then 100x8 for 3 sets

Decline hammer strength: 4x10

One arm turned sideways inclune hammer strength: 4x12

Pec deck: 1x50

Seated Bb press: 4x10x8x6x6

100 lateral raises ( big drop set)

50 reverse flys

Dip machine 5x10

Weight still 189 crazy pump today still getting leaner without weight changing

 

[nfdeilvs]

Pull

Pull-ups supersetted with rope rows: 4x12x12

Lat pulldown 4x12

Incline and standin DB rows superset: 4x12x12

Straight arm pullover wide setting 3x15

Bb curls 4x10

Rope curls 3x12

 

[nfdeilvs]

Also pinning tren tomorrow should I just keep the caber on hand because I'm already on Adex? Or should I start that after a week or so