7Dog's Transformation/Test & Mast Cycle

[Seven]

Good news is my lower back feels good. It was tight when I first got to the gym, even after my warm-up and through first couple of sets. It did loosen up and I had a great workout. I'm feeling pretty good, hell close to excellent. Confidence and strength are up. So, lets get this shit recorded. It was chest and arms this morning...no wonder it was a good workout. Not many of us don't like training chest and arms.

Chest

Close Grip
135lb x 12 x 1
185lb x 10 x 1
205lb x 8 x 1
225lb x 5 racked it got 1 more
225lb x 6 x 1
185lb x 10 x 1

Incline DB
55's x 12 x 1
60's x 10 x 2

Bi's & Tri's

BB Curl
Bar x 10 x 1
75lb x 10 x 1
95lb x 6 cheat for 2 more
95lb x 3 cheat for 4 more

Dips
BW x 15
+35lb x 12
+35lb x 10
+35lb x 9

Incline Curls
25's x 11 x 1
30's x 8 x 1
30's x 6 x 1
25's x 8 x 1

DB Close Palms Facing supered Skulls EZ Bar
50's x 12 x 1 DB
60lb x 10 x 1 Skulls
60's x 12 x 2 DB
60lb x 8 x 2 Skulls

Rope Curls supered DB Hammers
30lb x 13 x 1 Rope
35's x 8 x 1 Ham
45lb x 10 x 2 Rope
35's x 8 x 2 Ham

Finisher (no rest)
Cable Curls & Tricep Push Downs (single handle both arms together)
30lb x 10 x 3 CC
25lb x 10 x 3 TPD

Cardio


Legs were (still are) sore from yesterday. Calves are really sore. Been squeeze them hard on each step of the ladder. On the treadmill trying hard to use a medium stride, heel to toe, push off with big toe.

Later

 

[Seven]

I keep hearing this song called, "I really, really, really, really like you!" WTF!! You talk about annoying. It makes me want to rip my ears off and run into a brick wall face first!!!!!! Anyway this morning I did some light lat and upper/middle back work and shoulders. Decent workout, starting to notice fellow gym members giving me the look like, "whats this motherfucker on." They can fuck off they don't pay my bills.

Back

Lat Pull-Downs (single handle machine)
More of a warm-up
90lb x 12 x 2
100lb x 10 x 2

T-Bar Rows
45lb x 15 x 1
70lb x 10 x 2

Trap Bar Shrugs
135lb x 15 x 1
225lb x 10 x 2
275lb x 5 x 2

Trap Bar Rows
135lb x 10 x 3 hurt my lower back a bit

Shoulders

After screwing with the smith machine for 10mins, it drags bad on one side, I said fuck it and went to the DB's.

Overhead Press DB
45's x 12 x 1
55's x 8 x 1
55's x 10 x 1

Single Arm Jammers
45lb x 12 x 1
70lb x 8 x 1
70lb x 8 drop 45lb x 12 x1

Alternating DB Upper Right Rows
20's x 15 x 1
25's x 12 x 2

Face-Pulls
60lb x 12 x 1
65lb x 10 x 1
70lb x 12 x 2

Side Raises DB
8's x 15 raise 10's x 8 x 2
10's x 8 drop 8's x 8 drop 5's x 20

Shrugs DB (rack runners)
50's x 10
55's x 8
60's x 6
65's x 5
2 times

Cardio




Treadmill incline 15 throughout 10mins 3.6mph, 5mins 3mph, 5mins 2.5mph


7 Dog Out.

 

[Seven]

Rest day.

Food porn.
Oven Baked Chicken Boobies


Sams Strip Steaks $9/LB even marked down


Cooked 2 Saved 2

Pinning later Test C 1.2ml / Mast E 1.5ml

 

[gr8whitetrukker]

Mmmmm ANUS steaks...

 

[HuckingFuge]

Mmmmm ANUS steaks...

lol

 

[Seven]

Couple clicks shy of 225lb. I realize the scale is not the best way to judge progress and I try not to weigh myself everyday. Its been 17 days and I'm sure the next few weeks are going to be real interesting. Definitely stronger, feel good physically and mentally, bigger through the chest and shoulders. I feel like my chest is choking me when I do incline DB's. I'm lovin' it!!

Diets good, changed it a little, even less carbs, more protein and fat. Just about all my fat intake comes from PB. Gone through 80oz of Jiffy and 96oz of Peter Pan so far this month and I just got another 80oz of Jiffy yesterday. lol Need to get the stats together on everything I eat, I work on that this weekend.

I should hire a co-writer for the intro's bc mine suck.

Killer chest and bicep workout this morning.

Chest

Incline DB
55's x 12 x 1
65's x 12 x 1
70's x 10 x 2

Flat DB
75's x 12 x 1
80's x 10 x 1
80's x 9 x 1
80's x 9 drop 60's x 10

Smith Machine Flat (wide grip)
90lb x 15 x 1
180lb x 10 x 1
180lb x 8 x 1
180lb x 8 drop 140lb x 8 drop 90lb x 13

Incline DB (singles)
45lb x 13 x 1
55lb x 9 x 1
55lb x 8 x 1
55lb x 9 x 1

Fly's Machine Seated (focus downward)
60lb x 16 x 1 rest 45sec
70lb x 9 x 1 rest 30sec
70lb x 8 x 1 rest 20sec
70lb x 5 x 1

Burn-Out Chest Machine Seated (singles)
40lb x 20 x 3 right side, left side, right side, etc

Biceps

Unbalanced Bar Curls (oly bar)
15lb one side 10lb one side x 10 x 2
17lb one side 10lb one side x 10 x 2

Cable Curls Alternating (seated)
25lb x 15 x 1
35lb x 15 x 1
45lb x 12 drop 35lb x 12 drop 30lb lost count over 12

Preacher Curl DB (singles)
30lb x 10 x 3 right arm, left arm, right arm, etc no rest

Cardio




Damn distance is screwed up on the treadmill, but whatever I really don't need to know it. Incline 15, 10mins 3.7mph, 5mins 3mph, 5mins 2mph.

Yes it was that dark in the "cardio room." Its in the front of the gym with all these windows and I fucking hate it with all the lights on bugs the shit out of me. So, I turn them all off when I can.


7Dog Out.

 

[Benny]

Subbed, good work on the transformation!

 

[Oregongearhead]

Subbed here too . Kill it Seven !!

 

[Seven]

Feeling a little bloated, must be all the PB. I don't think I'm getting enough sleep, only about 5 hours per night. Its a fine line between too much and not enough imo. My mattress sucks, think I'll just sleeping on the floor. "Cool" foam mattress toppers are bs, just bc they are blue doesn't make them feel cold all night.

This mornings gym time was back and triceps. I've had better.

Back

Smith Machine Rows
70lb x 15 x 1
120lb x 10 x 2
140lb x 8 x 2
120lb x 10 drop 70lb x 12

Pull-Ups (wide grip)
BW x 7
BW x 6 x 2

Pull Downs Front Palms Face (two handle bar)
#6 x 15 x 1
#10 x 10 x 3

Straight Arms
#4 x 12 x 3

Pull Downs (med grip lat bar)
#7 x 12 x 1
#9 x 10 x 2
#9 x 12 x 1
#10 x 9 x 1

DB Rows supered Cable Shrugs
60lb x 12 x 1 DBR
80lb x 10 x 1 CS
65lb x 10 x 2 DBR
100lb x 10 x 2 CS

Triceps

Incline Skulls EZ-Bar
60lb x 12 x 3

Lying DB Ext. (to side of head if that makes sense)
25lb x 8 x 3

Rope Press Downs
40lb x 12 x 1
45lb x 10 x 1
50lb x 8 x 1

Super Circuit Finisher

Assisted Pulls Ups (palms face) and Assisted Dips (same machine), Machine Crunches and Tri Ext (same machine)
50lb x 12 APU 50lb x 15 AD
35lb x 15 MC 35lb x 8 TE
3 Round Trips No Rest

Cardio



Pace was a bit slower on ladder, thing murders your calves if you do it right. Treadmill incline 15, 3.8mph 10mins, 3mph 5mins, 2.5mph 5mins. Been finishing on the elliptical last couple of days.

7 Dog Out.

 

[Seven]

Subbed, good work on the transformation!

Subbed here too . Kill it Seven !!

Thanks guys. Great to see you both.

 

[ruckin]

Might I suggest looking into a tempurpedic mattress pad if your mattress sucks. I have the 3 inch thick pad and it's nothing short of amazing. Feels like sleeping on a cloud. I don't think anyone has ever sat or layed on my bed and not mentioned to me how comfy it is.

 

[Seven]

Might I suggest looking into a tempurpedic mattress pad if your mattress sucks. I have the 3 inch thick pad and it's nothing short of amazing. Feels like sleeping on a cloud. I don't think anyone has ever sat or layed on my bed and not mentioned to me how comfy it is.

Are they hot to sleep on?

I almost bought one of these once.

Has these tubes that water runs through and that big plastic thing is suppose to keep the water cool. Doesn't sound too comfortable now, but it might have made me cooler......and wet probably.

 

[ruckin]

Are they hot to sleep on?

I almost bought one of these once.

Has these tubes that water runs through and that big plastic thing is suppose to keep the water cool. Doesn't sound too comfortable now, but it might have made me cooler......and wet probably.

no it's not heated or cooled just a piece of foam. I guess I misunderstood you, are you looking for something to keep you cooler at night? I thought you mentioned your mattress being uncomfortable.

 

[Seven]

no it's not heated or cooled just a piece of foam. I guess I misunderstood you, are you looking for something to keep you cooler at night? I thought you mentioned your mattress being uncomfortable.

Both would be nice. Comfort 1st, cool 2nd.

 

[gr8whitetrukker]

Simmons Black line. Thank me later

 

[Seven]

Well the gym DJ's finally broke the radio. Its really no surprise these dipshits always have to be jacking with the radio. So now its real quiet in the place, but these kids were in there this morning and this one kid had diarrhea of the mouth. That dude talked non stop for over an hour, while he was lifting, while his buddies were lifting, hell he even talked while drinking water. Shits just weird to me. Regardless I hit legs and abs. Didn't go as heavy this time, back is still not 100%.

Been using this roller for about a yr.

Why didn't I get the big one right? lol

Legs

Leg Press supered Smith Machine Calf Raises
6 plates x 15 x 1 LP
8 plates x 15 x 1 LP
10 plates x 12 x 2 LP
180lb x 15 x 4 SMCR

Squats Machine
120lb x 15 x 1
200lb x 12 x 1
220lb x 12 x 1
240lb x 10 drop 120lb x 15

Hacks
90lb x 12 x 1
180lb x 10 x 2
90lb x 20 x 1

Step Ups Machine
70lb x 12 height 5
70lb x 10 height 6
90lb x 10 x 2 height 6

Quad Ext Standing Machine
25lb x 12 x 2

Leg Curl Standing Machine
20lb x 12 x 2

Seated Calf Raises
70lb x 20 x 1
140lb x 12 x 3

Abs

Incline Sit Ups
3 sets of 15

Ab Roller
3 sets of 10

Ball Crunches
3 Sets of 12

Ab Machine
30lb x 12 x 3 twist crunch

Cardio



I was struggling with the ladder until this Vet was on ESPN. He had his leg blown off in Afghanistan (I believe), but he is still chasing his dream of auto racing. Made me push harder.

Treadmill incline 15, 3.8mph 11mins, 3.1mph 5mins, 2.5mph 4mins

Phat Grilled Chicken Salad and Iced Tea from yesterday


Will be pinning later today Test C 1.2ml / Mast E 1.5ml

7Dog Out.

 

[Seven]

I'm feeling a bit aggressive. Might have to start taking a few tokes before training so I don't flip out. This moron had his 5yr old kid in the gym at 2am. Who does that shit? If the kid was just standing in the corner picking his nose it would have been fine, but nope his running around like its recess. Fucked up my last set of 225 on close grip, I said "what the fuck man". He just grabbed his kid and left, I felt bad for 1/2 sec. Besides that little incident it was a great workout. Destroyed chest and arms. Was a little stronger on close grip, which is a good sign!!

Chest/Triceps

Close Grip
135lb x 12 x 1
205lb x 10 x 2
225lb x 6 x 1
225lb x 5 x 1
185lb x 9 x 1

Dips
BW+45 x 10 x 1
BW+45 x 9 x 1
BW+45 x 9 drop BW x 11

Incline DB (just for the hell of it)
45's x 20 x 1
50's x 16 x 1
50's x 14 x 1

Arms

Incline DB Curls
30's x 10 x 1
30's x 9 x 1
30's x 8 x 1

Skulls DB
25's x 12 x 1
30's x 8 x 1
30's x 6 x 1

Hammers
35's x 10 x 1
40's x 9 drop 30's x 8
40's x 9 drop 30's x 10

Overhead Rope Ext supered Rope Press Downs
35lb x 12 x 1 ORE
35lb x 12 x 1 RPD
50lb x 15 x 1 ORE
50lb x 8 x 1 RPD
60lb x 10 x 1 ORE
45lb x 8 x 1 RPD

Preacher Curls EZ Bar Inside Grip rack Outside Grip
45lb x 12 for both
55lb x 12 IG x 10 OG
65lb x 10 IG x 5 OG

Killer Circuit
Seated Chest Press/Tricep Machine/Seated Bicep Machine (no rest)
60lb x 20 SCP
25lb x 12 TM
35lb x 10 SBM
3 round trips

Cardio




Excellent pump in my arms from the weights and in my quads, hamms, and calves from yesterday and today's cardio almost unbearable. I think I like this order better ladder, treadmill, elliptical at least for this month.

Treadmill 15 incline 3.7mph 11mins, 3.1mph 5mins 2.8mph 4mins

7Dog Out.

 

[rigs03]

Good workout bro. What is the kid doing up at 2am in the first place ?! I can never smoke before a workout. I've done it a few times when just going for a lighter weight more pump related workout, but if I'm trying to go any sort of heavy then forget it.

 

[Seven]

Good workout bro. What is the kid doing up at 2am in the first place ?! I can never smoke before a workout. I've done it a few times when just going for a lighter weight more pump related workout, but if I'm trying to go any sort of heavy then forget it.

Kids dad is pos!! This fucker actually brought his pregnant wife and this kid and another kid in once. I don't like to make fun of people, but he is 5' 5" 140-150 and I would say 35-40yrs old. And his not ripped (but I will be if I see his car tom). I don't think he will get his IFBB Card. He use to bring in a bodybuilding 101 big thick book, guys a fucking trip. lol

I can concentrate better after a couple hits. Weight training high is fun, but it always takes me longer. And the people don't bother me as much. Smoking before, during, and after on a long mtn bike ride or playing basketball is the best!

 

[Seven]

A couple chicken burritos shy of 228lb, that's 12lbs in 20 days. Everything is bigger chest, back, arms, shoulders, quads, calves.....gut. Little pissed about the gut, but I know its just water. So, let me go through some of my sides:

• oil skin-check
• libido-check
• aggression-check
• water retention-double check
• feeling like a badass-check

Nips aren't sore...yet. Been drinking close to 2gals of water/day, don't feel like I'm pissing enough, but I do sweat enough for 2 people.

Today was good workout. I wasn't going to do trap bar deads, but I felt good so I did. Back (light) and shoulders. I also threw in a circuit of forearms and abs.

Back

Lat Pulls (single handles)
80lb x 12 x 2
100lb x 10 x 2

V-Bar Pulls (to chest)
#8 x 12 x 1
#10 x 10 x 2 drop #7 x 12 x 2

Trap Bar Deads
185lb x 8 x 1
225lb x 8 x 1
275lb x 6 x 2

Shoulders

Military Press DB
40's x 15 x 1
55's x 10 x 1
60's x 10 x 2

Single Arm Jammers
35lb x 15 x 1
70lb x 10 x 3

Trap Bar Shrugs supered Face Pulls
225lb x 10 x 3 TBS
60lb x 12 x 3 FP

Seated Bent-Over Raises DB
20's x 12 x 3

Side Raises DB
10's x 15 x 4

Up-Right Rows DB supered Cable Shrugs (behind back)
20's x 15 x 1 URR
100lb x 12 x 1 CS
25's x 10 x 2 URR
100lb x 10 x 2 CS

Circuit

Forearms and Abs (no rest)

Wrist Curls, Reverse Curls (thumbless), Ab Machine Crunches
65lb x 12 x 4 WC
40lb x 10 x 4 RCt
40lb x 15 x 4 AMC

Cardio






Ladder was tough again, had to set the weight to 230 that's why calorie count is higher. Treadmill 15 incline 3.8mph 11mins, 3.1mph 5mins, 2.5mph 5mins.

Legs are sore going to roll the shit out of them later.

The last couple of "fresh" chicken I got at Sams has sucked balls, been getting them at Krogers and they are much better and cheaper now that's fucked up!! $1.88/lb


7Dog Out