Weighted Chinup's Training Log

[weighted chinup]

This log will be maintained to track my progress and keep me accountable and progressive with my food intake and training, to gain input from other lifters, and a place to commiserate with friends and fellow athletes.

Stats:
5'7 210-215lbs

Recent pics:
The transformation thread | Page 7 | MESO-Rx Forum

Steroids:
Anadrol 50mg qd
Trenbolone Acetate 100mg qd

Training:
Bodybuilding routine using DUP every day a session is repeated during the week and scheduled deloads as periodization techniques. Weekly and daily volume was programmed using prilepin chart.

Thanks for reading.
WC

 

[jaymaximus]

I have literally weighted (see what I did there) my WHOLE life for this log. Im so far in its ridiculous!

 

[weighted chinup]

I have literally weighted (see what I did there) my WHOLE life for this log. Im so far in its ridiculous!

Thanks jay, glad to have you here. I'm nobody special but I'll try to keep it somewhat entertaining lol.

 

[weighted chinup]

******* I will be starting the gear on Wednesday btw guys, so today and tomorrows training entry are currently off cycle. *******

I have a fair bit of experience with both tren and drol so I know what to expect. The only difference is I won't be using any test this time around. I'll let you know how it goes but I already have a feeling of what to expect (good things).

My goals are to get stronger and to grow to at least 220lbs, hopefully 225.

The pictures I posted in the OP in the transformation are very recent, like a couple weeks ago. They are off cycle pics and despite the strategic lighting / filters, I believe they are an honest representation of what I'm going into this current blast with.

I will do my best to post pics on a somewhat frequent basis, but there is nothing I hate more then being in photos. I'll get over it. You can also gauge my progress based on strength gains and bodyweight.

 

[weighted chinup]

Monday Training session (just completed it):

Weighted Dips 3x3 @ 90% 1RM
110lb at 210lb bw
3,3,3

Weighted Chinup 4x3 @ 90% 1RM
95lb at 210lb bw
3,3,3,3

Weighted Hyperextension 4x3 @ 90% 1RM (not sure how I feel about heavy hypers..might use rdls...idk, hypers feel a lot better for my body mechanics but heavy weight just feels weird)
135lb @ 210lb bw
3,3,3,3

accessories:

Tricep Pressdown 3 sets of 10-15
110lb
15,15,15

Lying Cable Curl 3 sets of 10-15
100lb
15,10,14

Comments: felt good. I'm recently coming off rehabing my ac joint, so I haven't done any pressing for a couple weeks. My strength is the exact same on dips. In fact, I felt much stronger but decided not to push it. I could have done 5 reps in those sets I feel, which is better than usual.

This workout is kind of easy. Kind of really easy despite intensity. I might restructure it, because tomorrow is fucking brutal in comparison, but in a lot of ways it's good to come back to a reasonable workout after taking sunday off, so I might keep it the same.

Tommorow is Front Squat, Incline Barbell, and Weighted Pullups @ 90 % and accessory work. RIP in peace etc, etc. Wednesday will be monday's session again at 85% w/ no accessories. Thursday is Tuesdays session again at 85% and Friday and Saturday are 75% days w/ accessories. This is how I'm using DUP for this routine. It looks completely different from other DUP templates but there is a video where Zourdos says DUP can look completely different depending on goals.

Very experimental, but I put effort in structuring it and focusing on sustainability, so I'm hopeful. I know for a fact the hypertrophy will be excellent on this routine, I just hope my progression plan is viable..it should be.

The frequency is very high on this routine, I have 6 movements that get hit 3x a week, and every muscle is basically being hit every day to keep MPS high. It's based around training my movements, not a body part split. I know this is viable for me. It's actually more forgiving than my previous setup in a lot of ways.

 

[Skull]

Thanks jay, glad to have you here. I'm nobody special but I'll try to keep it somewhat entertaining lol.

Your somebody special to all of us my man. You can count me in. Good luck. Lets get it!!!!!

 

[Morefyah]

Interested in this!!
I have never really seen a program laid out like that.
Good luck!

 

[weighted chinup]

Thanks gentlemen!

Yeah, the routine is certainly experimental. Here it is in it's entirety if anyone is interested in seeing it.

Just click on the SPOILER tag.

Spoiler

Bodybuilding routine - 6 days a week daily undulating periodization routine

No failure or excessive grind reps.

Loading was designed using prilepin.

Periodization techniques:

1. Undulate intensity and volume every day a session is repeated during the week.
   
2. DELOAD AFTER 3 WEEKS WITH 1 WEEK OF TRAINING WITH A WEEKLY INOL OF <2 FOR EACH EXERCISE

Progression goal:

Each week increase WEIGHT within prescribed rep range on each workout or increase # of sets performed within prescribed rep range on each workout

Monday
Weighted Dips 3x3 @ 90% INOL .9
Weighted Chinup 4x3 @ 90% INOL 1.2
Romanian Deadlift 4x3 @ 90% INOL 1.2

Tricep Pressdown 3 sets @ rpe 8-9 for 10-15 reps
Curls 3 sets @ rpe 8-9 for 10-15 reps

Tuesday
Front Squat 6x2 @ 90% INOL 1.2 (exploded the volume across more sets to minimize fatigue)
Incline Barbell Bench 5x2 @ 90% INOL 1
Weighted Pullup 4x3 @ 90% INOL 1.2

Leg Ext 3 sets @ rpe 8-9 for 10-15 reps
Lateral Raise 3 sets @ rpe 8-9 for 10-15 reps
Seated Row 3 sets @ rpe 8-9 for 8-10 reps

Wednesday
Weighted Dips 3x5 @ 85% INOL 1
Weighted Chinup 3x5 @ 85% INOL 1
Romanian Deadlift 3x5 @ 85% INOL 1

Thursday
Front Squat 3x5 @ 85% INOL 1
Incline Barbell Bench 3x5 @ 85% INOL 1
Weighted Pullup 3x5 @ 85% INOL 1

Friday
Weighted Dips 3x8 @ 75% INOL .96
Weighted Chinup 3x8 @ 75% INOL .96
Romanian Deadlift 3x8 @ 75% INOL .96

Tricep Pressdown 3 sets @ rpe 8-9 for 10-15 reps
Curls 3 sets @ rpe 8-9 for 10-15 reps

Saturday
Front Squat 3x8 @ 75% INOL .96
Incline Barbell Bench 3x8 @ 75% INOL .96
Weighted Pullup 3x8 @ 75% INOL .96

Leg Ext 3 sets @ rpe 8-9 for 10-15 reps
Lateral Raise 3 sets @ rpe 8-9 for 10-15 reps
Seated Row 3 sets @ rpe 8-9 for 8-10 reps

Sunday
Rest

**WEEKLY INOL FOR EACH LIFT** DIPS 2.86 INCLINE 2.96 RDL 3.16 FRONT SQUAT 3.16 PULL UP 3.16 CHINUP 3.16

accessories : * will regulate based on fatigue and how much time I have to train

 

[D-Ballin]

Cool log man. I'll be watching. Your training advice is always great, I'm sure we'll all learn some stuff here.

Also, chinups at 305 total is beast!

 

[Perrin Aybara]

I'll be following along for sure. I don't think we've ever interacted on here, but I know you're extremely knowledgeable from reading your posts. I'm just getting to the end of a thirteen week run with DUP based on Dr. Z's template and had good results with it.

 

[Wunderpus]

This log will be maintained to track my progress and keep me accountable and progressive with my food intake and training, to gain input from other lifters, and a place to commiserate with friends and fellow athletes.

Stats:
5'7 210-215lbs

Recent pics:
The transformation thread | Page 7 | MESO-Rx Forum

Steroids:
Anadrol 50mg qd
Trenbolone Acetate 100mg qd

Training:
Bodybuilding routine using DUP every day a session is repeated during the week and scheduled deloads as periodization techniques. Weekly and daily volume was programmed using prilepin chart.

Thanks for reading.
WC

No test?

 

[Oregongearhead]

Thats some heavy weighted chin-ups , Weighted Chin-up . Lol . Impressive !

 

[ruckin]

In

What does INOL stand for?

 

[ROB581211]

I'm in for this one.

 

[Seven]

Subb'd

 

[Docd187123]

In

What does INOL stand for?

Intensity and Number Of Lifts

Edit* it's a way of calculating workload of a given Exercise or training day/week.

 

[turcao]

Subbed

 

[weighted chinup]

Thanks everybody . Glad to see you all here.

I normally train late in the evening, so my entry for today will be up later tonight.

No test?

Correct! No test.

I'm trying something a little different. I've run this cycle before with low dose test (250mg) but I really want to see how I look and feel with just drol and tren. My rationale for this is anadrol makes me feel fantastic (basically all the stuff test does without having to worry about e2) and it's almost all intramuscular water retention. I think this will produce a very good look combined with high dose tren. I expect to feel fine on this cycle as far as libido is concerned, but I'll keep everyone updated on that.

In

What does INOL stand for?

Like doc said, the INOL numbers are calculations I used to determine/design weekly and daily volume relative to intensity. I used a prilepins chart to handle volume because I wanted this routine to be sustainable, so I decided to use something proven to design the loading.

 

[Wunderpus]

Thanks everybody . Glad to see you all here.

I normally train late in the evening, so my entry for today will be up later tonight.



Correct! No test.

I'm trying something a little different. I've run this cycle before with low dose test (250mg) but I really want to see how I look and feel with just drol and tren. My rationale for this is anadrol makes me feel fantastic (basically all the stuff test does without having to worry about e2) and it's almost all intramuscular water retention. I think this will produce a very good look combined with high dose tren. I expect to feel fine on this cycle as far as libido is concerned, but I'll keep everyone updated on that.




Like doc said, the INOL numbers are calculations used to determine weekly and daily volume relative to intensity. I used a prilepins chart to handle volume because I wanted this routine to be sustainable, so I decided to use something proven to design the loading.

Our boy @TANGO.ECHO.KILO ran tren only, I believe, for some time and it went downhill after a bit. I am curious how it works for you.

Also, isn't there evidence to support some sort of neurological damage by using tren without test? God knows I can't afford anymore neurological damage

I am jealous of people who can run oral anadrol... It's good shit. Injectable anadrol is so painful I refuse to run it... For now.

 

[weighted chinup]

Our boy @TANGO.ECHO.KILO ran tren only, I believe, for some time and it went downhill after a bit. I am curious how it works for you.

Also, isn't there evidence to support some sort of neurological damage by using tren without test? God knows I can't afford anymore neurological damage

I am jealous of people who can run oral anadrol... It's good shit. Injectable anadrol is so painful I refuse to run it... For now.

I remember the neurodegeneration study on trenbolone Dr Scally posted a while back. I don't remember test / no test being a factor though, I'll check again sometime. I'm not a smart man to begin with lol....

I saw TEK's post about a high dose component run causing issues. I'm hoping this won't be the case for me, but I am definitely interested in seeing what happens. I'm hoping the drol will keep me feeling decent enough. I'll report honestly on my experiences though, If I end up feeling like shit I will mention it.