Keep it up. Just be patient. You are on the way.
MESO-Rx
Anabolic Steroids
progress/training log
- Thread starter insaiyan93
- Start date
insaiyan93
New Member
I know it brother, patience is the name of the game, and I got nothin but time haha.
insaiyan93
New Member
Hit arms this morning.
1.Dips/preacher curls (barbell)
Dips
4 sets at bodyweight (315) x 12
Preachers curls
4 sets 75lb x 12
2.close grip benchpress/hammer curls (alternating cross body.)
Close grip BP
4 sets 205lb x 8
Hammer curls
4 sets 50lb x 8 drop to 40lb x 8
3.lying DB cross chest tricep extensions/DB concentration curls
Tricep extensions
4 sets 25lb x 20
Concentration curls
4 sets 25lb x 20
4.lying cable skull crushers/cable curls (wide grip)
Cable skull crushers
2 sets full stack (95lb) x 12
2 sets full stack+four 5lb bricks added x 8
Wide cable curls
4 sets 75lb x 15
5.reverse barbell curls
4 sets 45lb x 10 35lb x 10 25lb x 20
6.barbell wrist curls
4 sets 65lb x 40
So I was pretty excited about the dips, about 6 months ago I could not do 1 single dip at body weight so I had been using the seated dip machine that you just put plates on, today I tried regular dips on the dip rack thinking I would maybe get 4 or 5 but I was pleasantly surprised that I was able to bust out 12 fairly easy so next time I am gonna add 20 lbs or so and see what I can do with that.
1.Dips/preacher curls (barbell)
Dips
4 sets at bodyweight (315) x 12
Preachers curls
4 sets 75lb x 12
2.close grip benchpress/hammer curls (alternating cross body.)
Close grip BP
4 sets 205lb x 8
Hammer curls
4 sets 50lb x 8 drop to 40lb x 8
3.lying DB cross chest tricep extensions/DB concentration curls
Tricep extensions
4 sets 25lb x 20
Concentration curls
4 sets 25lb x 20
4.lying cable skull crushers/cable curls (wide grip)
Cable skull crushers
2 sets full stack (95lb) x 12
2 sets full stack+four 5lb bricks added x 8
Wide cable curls
4 sets 75lb x 15
5.reverse barbell curls
4 sets 45lb x 10 35lb x 10 25lb x 20
6.barbell wrist curls
4 sets 65lb x 40
So I was pretty excited about the dips, about 6 months ago I could not do 1 single dip at body weight so I had been using the seated dip machine that you just put plates on, today I tried regular dips on the dip rack thinking I would maybe get 4 or 5 but I was pleasantly surprised that I was able to bust out 12 fairly easy so next time I am gonna add 20 lbs or so and see what I can do with that.
insaiyan93
New Member
Just went and did deadlifts and some cardio today
Deadlifts
Warmup 135 x 15
1 set 225 x 10
1 set 315 x 6
1 set 365 x 2
3 sets 405 x 1
1 set 365 x 2
4 sets 315 x 4
Then 10 minutes HIIT on the eliptical
Deadlifts
Warmup 135 x 15
1 set 225 x 10
1 set 315 x 6
1 set 365 x 2
3 sets 405 x 1
1 set 365 x 2
4 sets 315 x 4
Then 10 minutes HIIT on the eliptical
OdieM
Banned
Sorry if I missed it but what does your cycle look like? Also that workout is pathetic. Now drop down and give me 50. Come on bro I know you don't want to hear this but you need to train a little harder then most for a little while. You are on the verge of pulling something off truly remarkable but you got to want it. I'm gonna be on your ass for a while. You'll thank me later 
insaiyan93
New Member
Sorry if I missed it but what does your cycle look like? Also that workout is pathetic. Now drop down and give me 50. Come on bro I know you don't want to hear this but you need to train a little harder then most for a little while. You are on the verge of pulling something off truly remarkable but you got to want it. I'm gonna be on your ass for a while. You'll thank me later
Cycle is plain and simple, 500mg sust split into 2 shots a week. I was doing 750mg but I decided to cut it down because I'm not trying to get gigantic right now, I can put on muscle just fine naturally and I have over the past 8 months, I debated for a while about whether or not to do it but paranoia about losing tons of muscle and strength while i cut got the best of me.
I hear you, I will admit my Thursdays are a bit lacking, it used to just be a rest day but I just recently converted into just a day all about deadlifts with some cardio at the end, I've been watching a bunch of videos about accessory work for deadlifts so I think starting next week I am going to start adding in some accessory lifts on that day. Goodmornings, hyperextensions, Romanian deadlifts and things of that nature. And I'm gonna be trying my damned eat to bump the cardio up every week.
Idk if you have had chance to look back and check out some of my other workouts, but if so are those looking reasonable? I like to think for the most part I get pretty good sessions in, other than the formentioned Thursday workout.
And I have no problem with you staying on me, matter of fact I appreciate it, thats why I started this log to get some critique and advice from more experienced guys.
Leancuisine
New Member
Insaiyan, you've been killing it brother. Consistency is there!
Do you do the stairstepper? Rambo 2 and 3 Stallone would throw on a rucksack and walk on the stairstepper for days, along with test, and he was looking more shredded than a Julian salad!
I didn't know you were on cycle tho, I would definitely bump intensity. Maybe double up on body parts? I can't recall what your split looks like, but I started something different just last month that goes -
Chest/Ant. Delt/Traps/Tris
Legs/Calves/Obliques
Back/Post. Delt/Bis/Abs
I repeat this twice a week, alternating between a quad and hamstring focused workout...so mainly do I do squats or deads.
cardio is chasing my dogs around the neighborhood and masturbating vigorously while watching pornhub
Do you do the stairstepper? Rambo 2 and 3 Stallone would throw on a rucksack and walk on the stairstepper for days, along with test, and he was looking more shredded than a Julian salad!
I didn't know you were on cycle tho, I would definitely bump intensity. Maybe double up on body parts? I can't recall what your split looks like, but I started something different just last month that goes -
Chest/Ant. Delt/Traps/Tris
Legs/Calves/Obliques
Back/Post. Delt/Bis/Abs
I repeat this twice a week, alternating between a quad and hamstring focused workout...so mainly do I do squats or deads.
cardio is chasing my dogs around the neighborhood and masturbating vigorously while watching pornhub
Leancuisine
New Member
Sorry if I missed it but what does your cycle look like? Also that workout is pathetic. Now drop down and give me 50. Come on bro I know you don't want to hear this but you need to train a little harder then most for a little while. You are on the verge of pulling something off truly remarkable but you got to want it. I'm gonna be on your ass for a while. You'll thank me later
OdieM, not only are you funny as shit, but goddamn you are yoked out. I need someone to get on my ass and get me moving too!
insaiyan93
New Member
Thanks man. I do chest/back, then I do bi's/tri's/forearms, legs/core , one day just for deadlifts and deadlift accessories (still kind of getting that day sorted), and then shoulders/biceps and I do squats on that day as well. I worked this out because it seems to fit my schedule best, and I get to hit my three main movements twice a week with it. Once I get a car I may tweak it ,but for now it works as far as being time efficient.
I haven't tried that stairstepper but I'm pretty sure we have one at my gym so maybe I'll give that guy a try sometime this week.
Leancuisine
New Member
Saw my opportunity.... had to do it.
insaiyan93
New Member
Oh shit I'm beyond glad that you did! Thats probably one of the funnier things I've seen all week hahaha
Leancuisine
New Member
Well I'm heading out. Time to go work out, or something. Go kill it!!
insaiyan93
New Member
Take it easy, I'm a be heading out soon myself.
insaiyan93
New Member
On my way home, hit chest and back today.
1.barbell inclines SS bent over BB rows ( overhand grip)
Incline press
Warmup 135lb x 15
4 sets 225lb x 5
Bent over rows
Warmup 135lb x 15
4 sets 185lb x 8-10
2.cable xover(upward "scoop" variation) SS close grip lat pulldowns (underhand grip)
Cable xover "scoop"
5 sets 30lb x 10-12
Lat pulldowns
5 sets 180lb x 10
3.flat barbell bench press SS seated cable rows (T bar attachment)
Flat bench
4 sets 225lb x 6
1 burnout set 135lb x 15
Seated rows
4 sets 200lb x 8
1 burnout set 140lb x 15
4.incline DB flys SS Deadlifts
Incline fly
2 warmup 40lb x 15
4 sets 50lb x 10
Deadlift
1 warmup 135lb x 20
1 set 225lb x 12
4 sets 315lb x 6
1 set 225lb x 12
Went and did 10 minutes of HIIT afterwards, gonna do a couple more sessions at 10 minutes because it's still fucking me up pretty good, then I'm just gonna bump it up a couple minutes and try Nd do that every few weeks.
Happy with the workout, 5 reps at 225 for incline was a personal best, think I've only hit 3 at that weight before.
Also consistently hitting 6 six for flats after 2 other Supersets was encouraging, definitely heading in the right direction. Pretty much just hate doing cardio hahah, but I guess it'll pay off right?
1.barbell inclines SS bent over BB rows ( overhand grip)
Incline press
Warmup 135lb x 15
4 sets 225lb x 5
Bent over rows
Warmup 135lb x 15
4 sets 185lb x 8-10
2.cable xover(upward "scoop" variation) SS close grip lat pulldowns (underhand grip)
Cable xover "scoop"
5 sets 30lb x 10-12
Lat pulldowns
5 sets 180lb x 10
3.flat barbell bench press SS seated cable rows (T bar attachment)
Flat bench
4 sets 225lb x 6
1 burnout set 135lb x 15
Seated rows
4 sets 200lb x 8
1 burnout set 140lb x 15
4.incline DB flys SS Deadlifts
Incline fly
2 warmup 40lb x 15
4 sets 50lb x 10
Deadlift
1 warmup 135lb x 20
1 set 225lb x 12
4 sets 315lb x 6
1 set 225lb x 12
Went and did 10 minutes of HIIT afterwards, gonna do a couple more sessions at 10 minutes because it's still fucking me up pretty good, then I'm just gonna bump it up a couple minutes and try Nd do that every few weeks.
Happy with the workout, 5 reps at 225 for incline was a personal best, think I've only hit 3 at that weight before.
Also consistently hitting 6 six for flats after 2 other Supersets was encouraging, definitely heading in the right direction. Pretty much just hate doing cardio hahah, but I guess it'll pay off right?
insaiyan93
New Member
Keeping diet fairly clean compared to how I used to eat. Had steak and eggs with salsa and two pieces of whole grain toast with peanut butter for pre workout meal
Having some thin cut lean pork chops with just barely seared broccoli with lemon, no salt or butter, and a small sweet potato no salt or butter and a small shake with a cup of assorted frozen fruit (no sugar added) and a scoop of protein powder.
Should be getting my kitchen scale in the mail on Friday so that will help me keep track s little better, I am making sure I'm not getting too many calories as I'm always pretty liberal with my estimations and I'm still below maintenance. Not gonna post diet stuff all the time as I usually just post food pictures over in ogh's food thread.
Having some thin cut lean pork chops with just barely seared broccoli with lemon, no salt or butter, and a small sweet potato no salt or butter and a small shake with a cup of assorted frozen fruit (no sugar added) and a scoop of protein powder.
Should be getting my kitchen scale in the mail on Friday so that will help me keep track s little better, I am making sure I'm not getting too many calories as I'm always pretty liberal with my estimations and I'm still below maintenance. Not gonna post diet stuff all the time as I usually just post food pictures over in ogh's food thread.
OdieM
Banned
Sorry I've been meaning to get back to you and read through all your workouts. Whats up with working two of your biggest muscles on the same day? Its best to work a big muscle with a little muscle or just the big muscle by itself. You should be having a push day ( chest, tris) and a pull day ( Back, bis ). Look man your gonna see progress no matter what you do. I could do 100 jumping jacks a day and eventually I'm gonna see progress but we're here to take this shit to a new level. Others have laid out what worked for them and it makes it easier for us. Think smarter not harder and lets grow.
insaiyan93
New Member
Thats just how I've always done it, always enjoyed training like that. I'm open to try switching it up though.
So if I'm trying to keep the push/pull seperate should I switch it up to like chest/tri's and back/bi's?
insaiyan93
New Member
Sorry, I don't mean to be so ignorant, this is just the way my old man does his workouts and how I learned from him and he's such a huge dude I just never questioned if their might be a better way haha.
OdieM
Banned
I would and that's what I did for years. Right now I give back a day by itself and if there was enough days in the week I would do the same with chest.
Here's what I'm doing but I'm not suggesting it for you.
I do 20 mins cardio before I start lifting to get my heart going to help get the calories burning.
Mon- arms
Tuesday-legs
Wens- off ( usually do a 30-40 min cardio and kill abs)
Thur-chest & tris
Friday - back
Sat- shoulders, abs and 30-40 cardio
Sun- off
Here's what I'm doing but I'm not suggesting it for you.
I do 20 mins cardio before I start lifting to get my heart going to help get the calories burning.
Mon- arms
Tuesday-legs
Wens- off ( usually do a 30-40 min cardio and kill abs)
Thur-chest & tris
Friday - back
Sat- shoulders, abs and 30-40 cardio
Sun- off
OdieM
Banned
My routine above is designed to focus more on my arms. They get worked twice a week. About 2 months ago I did the opposite and was working legs twice a week.
