For fun first open heavy show cycle and log

[Iamlordsirnigus]

@Oldhand hows the ment going for u

I’m growing like a mf

215 lbs

 

[Iamlordsirnigus]

 

[eery]

View attachment 360259

View attachment 360260
View attachment 360261
View attachment 360262
View attachment 360263

Why dont you show us some worksets in action instead of these still pictures

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

First day of work at my new job as a fitness manager at fitness connection .

Got an early morning workout before work .

 

[Dial It In]

View attachment 360378
First day of work at my new job as a fitness manager at fitness connection .

Got an early morning workout before work .

Just don’t give cycle advice.

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

Routine : Mentzer hit

• Day 1 : shoulders , arms , forearms , calves

Pre exhaustion of delt heads especially anterior delts first



Front raises 1-2 warm up . 1 intense set



Some form of side raise or lateral to blast medial head 1- 2 warm up . 1 intense set .





Compound movement



Some form of overhead press

1-3 or 4 warm up ; 1 intense set





Arms



Biceps

Heavy machine curls

6- 8 reps





Triceps

Heavy push downs

8-12 reps or more





Super sets



Isolated curls + across extensions



Single arm braced machine curls + db flat extensions

10-15 reps





Hammer curls

10-15 reps





Posterior delts and traps



Shrugs with bent raises





Calf exercise









Rest day 2

• Day 3 chest and back

Chest

Cable presses and flys work





Chest and back

Machine flys and pullovers





Chest

Incline or guillotine presses





Back

Reverse pulldowns and neutral





Chest

Seated machine or standing presses





Back

Some type of row



High to chest and one to torso



Trap and lat thickness







Calves









Rest day 4





Day 5 Deadlifts and hamstrings



Heavy full range machine deads

6-8 sets of 3-5



Lying leg curls + super set with sumo deads

5 sets of 5-7



Seated leg curls

3-4 sets of 6-10 slow eccentrics



Standing leg curls

3-4 x 10-15 each leg





Stiff legged deads

3-5 sets of 10-15 slow eccentrics





Calves seated calf raises



Day 6 rest





Day 7 squats and quads





Heavy squats

Machine or smith

6-8 sets of 3 reps





Leg extensions

2-4 sets of 10-15





Heavy leg press

4-6 sets of 6-10





Hack squat or some other form of machine squat

5-7 sets of 10-15



Leg extensions

3-5 sets of 15-25



Calves standing calf raises

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

 

[Iamlordsirnigus]

Taking a small break from gear . Recovery health phase but im sure all the grams of test u and tren e are still floating in my system while I break . But accepted a position for eos fitness as a manager gm in training . So now I'll have my funds up once I get paid. To begin blasting for the Phil heath super show in 2026.

 

[trtbuilder]

Taking a small break from gear . Recovery health phase but im sure all the grams of test u and tren e are still floating in my system while I break . But accepted a position for eos fitness as a manager gm in training . So now I'll have my funds up once I get paid. To begin blasting for the Phil heath super show in 2026.

I'll bet 10k today that you don't compete again!