14 week show prep

[Gain Train]

Back workout 03/11/18

Dynamic warm-up

1. Cable Rope Pullover 3 sets x 15 (100)
2. Single Arm Pulldown 3 sets x 5 (each arm) (25)

Workout

1. Underhand BB Row 2 sets x 12 (315)
   • Drop set (405x12, 225x8, 135x12)
2. Lat Pulldown 3 sets x 8 (220, 250, 250x10)
3. Paramount Seated Row 2 sets x 12 (225)
   • 1 set x 15, 2 sec squeeze (180)
4. Neutral Grip Pulldowns 3 sets x 8 (220)
5. Single Arm DB Row 3 sets x 8, hard squeeze (140)
6. BB Wide Grip Shrug 2 sets x 20 (315)

Accessories

1. Hammer Curl 2 sets x 20 hard squeeze (30)
   • DB Lateral Raise 2 sets x 20 (30)
2. Alternating Cable Curl 2 sets x 10 (80)
3. Ab roller 3 sets x 15
   • Hanging Leg Raise 3 sets x 10

 

[Gain Train]

Legs 3/12/18

Dynamic warm-up

• Gluteator 2 sets x 8-10 (150)
• Seated Hamstring Curl 3 sets x 12 (150)
  • 1 sets x 8 (190)

Workout

• Back Squat 1 set x 3 (455)
  • 1 set x 2 (485)
  • 2 sets x 20 (325)
• Front Squat (constant tension) 3 sets x 15 (145)
• V-Squat 3 sets x 12 (380,470,560)
  • 1 set x 20 (290)
• Single Leg Pendulum Press (each leg) 2 sets x 20 (115,160)
• Walking Lunges 4 sets x 10 (empty bar,95,95,95)
  • Jump Lunges 4 sets x 20 (BW)
• Lying Hamstring Curl 3 sets x 12 (105,105,120)
  • Leg Extensions 3 sets x 12 (150,150,170)

 

[Gain Train]

Push workout Chest Focus 3/13/18

Dynamic warm-up

• 1000m Row (4 minutes)
• HS Incline Press 1 sets x 8 (410)

Workout

• Flat BB Press 1 set x 1 (335)
  • 2 sets x 4 (315)
  • 1 set x 12 (255)
  • 225lbs x AMRAP (14 reps)
• Low Incline DB Press Heavy 2 sets x 6 (110)
  • 1 set x 10 (90)
  • 1 set x 12 (80)
• Nautilus Fly 3 sets x 15 hard squeeze (140,140,155)
  • Machine Lateral Raise 3 sets x 25 (110)
• Pit Shark Dips 3 sets x 6 (270)
  • Reverse Pec Deck 3 sets x 15 (170)
• Body Weight Dips x AMRAP

Will do biceps and abs tomorrow, ran out of time today.

 

[Gain Train]

Update:
Weight: 221.8lbs (down 2.2lbs)

Notes and thoughts: I will update dietary adjustments Friday/Saturday. But for now, expect to see my Hamstring/Back workout update this evening. I think this week, I pushed a little beyond my maximum recoverable volume on my leg day, so I will trim some of the fat for next week. Otherwise my other workouts have been spot on, insane intensity, amazing pumps, weekly progress in one aspect or another (i.e. Strength, endurance, feel). This next week I think it's time I introduce Winstrol. I have minimal experience with this but I have infact used it, so I know what to expect. Can't wait to get to do my first "earned bulk" following this season lol! Going to be loads of fun, I will post ideas for what I have in mind on a separate thread some time in the near future. Cheers!

 

[Gain Train]

Back & Hamstring workout 3/15/18

Dynamic warm-up

• Seated Hamstring Curl 2 sets x 12 (105, 120)
  • 1 sets x 8 (165)

Workout

• Deadlift 10 sets x 2 (405) 55 seconds rest
  • Wide Grip Chins 4 sets x 8
• Medium Grip Pull Down 3 sets x 8-12 (200x12,230x12,250x12)
• Underhand Row Machine 3 sets x 10 (360)
  • 1 set x 20 (180)
• Reverse Hack Squat 4 sets x 12 (450)
  • Lying Hamstring Curl 2 sets x 12 (120) 2 sets x 6-8 (150)
  • Close Grip Pulldown 4 sets x 12 (180,200,200,220)
• BB SLDL slow and controlled 3 sets x 15 (225)
  • DB Row 3 sets x 8 (145)
• Underhand BB Row 3 sets x 10 (315)
  • 1 set x 15 hard squeeze (225)
• Standing Hamstring Curls 3 sets x 15 (100)
• Nautilus Pullover 3 sets x 10 (180)
  • Banded Back Extensions 3 sets x 15

 

[Gain Train]

Diet and Cycle Update 3/17/18
Meals:
Meal 1: 6 oz chicken, 2/3 c gluten free oats
Meal 2: 6 oz white fish or Tuna, 4 oz broccoli
Meal 3: 6 oz chicken, 5 oz sweet pot, asparagus
Meal 4: 6 oz 99% lean turkey cutlet, 2/3 c brown rice, 3 oz broccoli
Meal 5: 6 oz Tuna, 10 oz sweet potato or 1 cup brown rice.
Meal 6: 6 oz chicken, asparagus

WATER INTAKE: 1.5 gallons
SALT INTAKE: NO Restrictions
CHEAT MEALS: NONE

CARDIO PLAN
Fasted Cardio: 40 mins Stairmaster. 2 mins level 14, 2 mins level 10. Repeat for 40 mins. 7 days per week.
Post Workout Cardio: 12 mins HIIT Stationary Bike on HARD Resistance. 45 secs steady, 15 secs sprint.

Cycle:
400mg/wk Tren E
300mg/wk Test P
50mg Winstrol ED
40mcg Clen ED
25mcg T3 ED
12.5mg Aromasin ED
400mg Vitamin B6 ED


So what has been changed is; carbs got moved around to mostly post workout. Fasted cardio is now every day, and Winstrol has now been added in. Otherwise same old same old.

 

[Gain Train]

Back & Biceps 3/18/18
Warm Up

1. Wide Grip Pull Ups
   • 3 sets x 10

Workout

1. Overhand BB Row
   • 4 sets x 8 (315,315,315,365)
2. Super Set x 3
   • Landmine Row x 8 (225)
   • Rack Pulls x 6 (405,495,495)
3. Landmine One Arm Row (GT Row)
   • 2 sets x 15 (105) (30 sec between arms)
   • Double Drop Set x 12 (115,95,85) (60 sec between arms)
4. Super Set x 3
   • BB Shrugs x 15 (405)
   • Bodyweight Row x 12

Accessories

1. Incline Rear Delt Fly
   • 3 sets x 12 (25)
2. Cable Rear Delt Fly
   • 3 sets x 15 (35)
3. BB Curl
   • 3 sets x 15 (60,80,80)
4. Seated Alt. Hammer Curl
   • 3 sets x 12 (45)
5. Single Arm Preacher Curl
   • 3 sets x 20 (20)
6. Single Arm Cable Curl
   • 3 sets x 12 (35)
   • No rest, go back and forth between arms until done

 

[Gain Train]

Push Workout 3/19/18
warm-up

• Ext. Rotation 3 sets x 10 (15)
• Face Pulls 3 sets x 15 (80)

Workout

• Flat BB Press
  • 1 set x 12 (275)
  • 1 set x 8-10 (295x9)
  • 1 set x 5 (315)
  • 225 x AMRAP 3 sec eccentric (13 reps)
• HS Incline Press
  • 2 sets x 10 (270)
  • 1 set x 15 (180)
  • Single Arm x 15 each side (45)
• Cable Fly
  • 1 set x 15 (45)
  • 2 sets x 12 (60)
  • 1 set x 20 reps, hold squeeze every 5 reps (40)
• Precor OHP
  • 2 sets x 8 (270)
  • 3 set x 15 (180)

Accessories

• Super set x 3
  • Weighted Dips x 8 (180,230,230)
  • Rope Pushdown x 10 (87.5,100,100)
• Super Set x 3
  • DB Lateral Raise x 12 (40,45
  • Overhead DB Tricep Extension x 15 (40)
• DB Upright Row
  • 1 sets x 20 (40)
  • 2 sets x 10 (70)
  • 1 set x 8 (85)

 

[Gain Train]

Leg Workout 3/20/18
Warm Up

• Adductor x 20 (90,110,110)
• Abductor x 20 (120)
• Gluteator
  • 1 set x 30 (100)
  • 1 set x 20 (150)
• Standing Leg Curl
  • 1 set x 15 (100)
  • 2 set x 10 (140)

Workout

• Squat (pyramid w/ sets of 15)
  • 1 set x 15 (315)
  • 1 set x 8 (405)
• RDL (pyramid up w/ sets of 15)
  • 1 set x 15 (315)
• Seated Leg Curls (Partials 7 Bottom, 7 Full, 7 Top)
  • 3 sets x 21 (110)
• Alt Single Leg Curl (no rest)
  • AMSAP x 15-10 reps with 100lbs (4 sets)
• Leg Extensions (controlled)
  • 3 sets x 15-20 (160,160,200)
• Leg Press (feet low and wide)
  • 3 sets x 15 (540,630,810)
• Sissy Hack Squat
  • 2 sets x 12-15 (90)
• Walking Lunges
  • 1 sets x 20 (135)
  • 2 sets x 20 (body weight)

 

[FourOneDeuxFitt]

I really like the structure and exercise selection of your workouts. Enjoy following this thread. Solid work. Good luck with the rest of your prep.

 

[Gain Train]

I really like the structure and exercise selection of your workouts. Enjoy following this thread. Solid work. Good luck with the rest of your prep.

Thank you! I'm glad you enjoy the thread!

 

[Gain Train]

Missed back yesterday, so I'm doing a two a day today, had cranberry juice preworkout to give me extra carbs. I'll hit chest light shoulders and arms tonight.
Back 3/22/18
Warm Up

• Super set x 2
  • Wide Grip Pull Ups x 8
  • Neutral Grip Pull Ups x 8

Workout (1-1.5 minutes rest)

• Underhand BB Row
  • 1 sets x 15 (315)
  • 1 set x 10 (365)
• Landmine Row
  • 2 sets x 12 (225)
• Underhand Pulldown
  • 1 set x 15 (210)
  • 1 set x 12 (220)
  • 1 set x 10 (240)
• HS Low Row
  • 2 sets x 12 (320)
• T-Bar Row
  • (Hammer Grip) 2 sets x 8 (135)
• Super set x 3
  • DB Pull Over x 12 (70)
  • DB Shrugs x 20 (100)

• DB Rear Delt Fly
  • 4 sets x 15 (35)

 

[Gain Train]

Progress Update
Last Weeks Weight: 221.8lbs
Current Weight: 221.0lbs
Notes: cutting volume slightly so I can get back to my 6 day workout split. Strength is up, gained 6 pounds this week when I started the Winstrol, but I had to fast yesterday for a health exam, so the extra weight came off.
New split:
1. Back and Biceps
2. Legs (Hamstrings and Glutes)
3. Chest and Shoulders (Chest focus)
4. Back and Biceps
5. Chest and Shoulders (Shoulder focus)
6. Legs (Quads)
7. Off

 

[Gain Train]

Push Workout #2 3/23/18
Warm Up

• Ext. Rotation 3 sets x 15 (15)
• Face Pulls 3 sets x 15 (100)

Workout

• Incline BB Press
  • 1 set x 12 (255)
  • 1 set x 6-8 (275x7)
  • 1 set x 1-3 (315) felt off so I stopped
  • 1 set x 12 (225)
  • 185 x AMRAP constant tension (17 reps)
• DB Low Incline Press
  • 1 sets x 8, 2 partials (90)
  • 1 set x 10, 5 partials (70)
• HS Flat Press
  • 3 sets x 15 (90,140,140)
• Pec Deck
  • 1 set x 15 (130)
  • 2 sets x 12 (150,170)
  • 1 set x 10 (190)
• Machine Dips
  • 2 sets x 15 (160,210)
  • 1 set x 35 (90)

 

[Gain Train]

Didn't do my push workout last night, did some bedroom cardio instead. Naturally I will never let myself miss a workout so I moved it to this morning. Will be back later today forsure for some more work.

 

[Gain Train]

Diet & Drug Adjustment 5 weeks out
Meals:
Meal 1: 6 oz chicken, 60g oats
Meal 2: 6 oz chicken, 1/2 c brown rice, 3 oz veggies
Meal 3: 6 oz 99% lean turkey, 2/3c brown rice, 8 asparagus spears
Meal 4: 6 oz 99% lean turkey, 2/3 c brown rice, 3 oz veggies
Meal 5: 7 oz white fish, large spinach/romaine salad with low fat, low calorie, 0 sugar dressing
Meal 6: 6 oz chicken, asparagus

WATER INTAKE: 1.5 gallons
SALT INTAKE: NO Restrictions
CHEAT MEALS: NONE

CARDIO PLAN
Fasted Cardio: 44 mins Stairmaster. 2 mins level 14, 2 mins level 10. Repeat for 44 mins. 7 days per week.
Post Workout Cardio: 12 mins HIIT Stationary Bike on HARD Resistance. 45 secs at a 60% pace, 15 secs ALL OUT 100% pace. Repeat for 12 minutes

Drugs
Test P 300mg/wk
Tren E 400mg/wk
Winstrol 50mg/wk
T3 25mcg ED
Clen 40mcg ED
Aromasin 12.5mg ED
B6 400mg ED

Health/Performance Supplements
• Animal Pak Multi-Vitamin
• Animal Cuts (fat burner)
• Berberine (glucose disposal before fasted cardio, keeps glucose levels down)
• Bromelain (digestive inflammation)
• Cinnamon (slows glucose release)
• CLA (Fat burner)
• EAA (intra workout)
• Fish Oils (heart health)
• Finaflex Stimul8 Loaded (preworkout)
• Glutamine (recovery)
• L-carnitine (fat oxidant)
• Taurine (fluid balancer, athletic performance, brain health)

 

[Wunderpus]

Diet & Drug Adjustment 5 weeks out
Meals:
Meal 1: 6 oz chicken, 60g oats
Meal 2: 6 oz chicken, 1/2 c brown rice, 3 oz veggies
Meal 3: 6 oz 99% lean turkey, 2/3c brown rice, 8 asparagus spears
Meal 4: 6 oz 99% lean turkey, 2/3 c brown rice, 3 oz veggies
Meal 5: 7 oz white fish, large spinach/romaine salad with low fat, low calorie, 0 sugar dressing
Meal 6: 6 oz chicken, asparagus

WATER INTAKE: 1.5 gallons
SALT INTAKE: NO Restrictions
CHEAT MEALS: NONE

CARDIO PLAN
Fasted Cardio: 44 mins Stairmaster. 2 mins level 14, 2 mins level 10. Repeat for 44 mins. 7 days per week.
Post Workout Cardio: 12 mins HIIT Stationary Bike on HARD Resistance. 45 secs at a 60% pace, 15 secs ALL OUT 100% pace. Repeat for 12 minutes

Drugs
Test P 300mg/wk
Tren E 400mg/wk
Winstrol 50mg/wk
T3 25mcg ED
Clen 40mcg ED
Aromasin 12.5mg ED
B6 400mg ED

Health/Performance Supplements
• Animal Pak Multi-Vitamin
• Animal Cuts (fat burner)
• Berberine (glucose disposal before fasted cardio, keeps glucose levels down)
• Bromelain (digestive inflammation)
• Cinnamon (slows glucose release)
• CLA (Fat burner)
• EAA (intra workout)
• Fish Oils (heart health)
• Finaflex Stimul8 Loaded (preworkout)
• Glutamine (recovery)
• L-carnitine (fat oxidant)
• Taurine (fluid balancer, athletic performance, brain health)

I like your stack, a lot! Keep it up! Only thing I'd add, personally, is NAC....

 

[Gain Train]

I like your stack, a lot! Keep it up! Only thing I'd add, personally, is NAC....

Shit I knew I was missing something on the list haha. I do infact take NAC

 

[Gain Train]

Leg Workout #2 3/23/18
Warm Up

• Giant Set x 4 (No rest)
  • Seated Calf Raise x 20 (90)
  • Donkey Calf Raise x 15 (360)
  • Abductor x 15 (100)
• Lying Hamstring Curl
  • 3 sets x 12 (105)
• Leg Extension
  • 2 sets x 15 (200)
  • 1 set x 10 (260)

Workout

• Safety Bar Squat (55lbs bar)
  • 1 set x 15 (235)
  • 1 set x 12 (325)
  • 1 set x 8 (345)
• Hack Squat Reverse Bands
  • 3 sets x 12 (450)
• Leg Press (Feet Narrow & High)
  • 1 set x 20 (540)
  • 2 sets x 12 (720)
• Super set x 3
  • Short Stride Lunges x 20
  • Leg Extensions x 12 (180)

 

[Gain Train]

Back & Biceps #1 3/25/18
Warm Up

1. Wide Grip Pull Ups
   • 3 sets x 10

Workout

1. Underhand BB Row (90sec rest)
   • 2 sets x 12 (315)
   • 1 set x 8 (365)
   • 1 set x 12 (365) *PR*
2. Super Set x 3 (180 sec rest)
   • Landmine Row x 12 (225)
   • No Belt Rack Pulls x 8 (405)
3. Wide Grip BB Shrugs (45 sec rest)
   • 3 sets x 20 (315)
4. GT Row (45 sec between arms, alt back and forth)
   • 5 sets x 12 (110)
5. Super set x 3 (45 sec rest)
   • DB Pullover x 12 (70)
   • Seated DB Lat Shrug x 12 (55)

Accessories

1. DB Rear Delt Fly (30 sec rest)
   • 3 sets x 15 (30)
2. EZ Bar Curl (45 sec rest)
   • 3 sets x 12 (75)
3. DB Hammer Curl (45 sec rest)
   • 3 sets x 20 (45)
4. SA Preacher Curl (30 sec rest)
   • 3 sets x 15 (20)