7Dog's Transformation/Test & Mast Cycle

[rigs03]

Staying consistent with the hard work, good stuff. Has it been long enough to give an opinion on the calf cardio routine? I only did it twice lol, shame on me. But at least been hitting them 2-3x a week in other ways.

 

[Seven]

My lower back is getting some nice juicy zits. Shoulders are still ok a few, but not real bad. Small price to pay imo and who does like "popping" a big old back zits. lol The problem with these is I can't reach them. My flexibility sucks.

Today's workout was not the greatest, prob the worse I've had while being on. But, as I'm typing this out the lats keep cramping (cramping usually means to me that I've had a good workout). I've been drinking a lot of water so much that's its annoying.

Back and Triceps

Back

Pull Downs (wide grip)
#6 x 12 x 1
#10 x 14 x 1
#12 x 12 x 1
#14 x 8 drop #10 x 8 **2 sets**

Pulls Downs (medium grip)
#10 x 12 rest 30sec
#10 x 12 rest 30sec
#10 x 12

One Arm Rows w/ BB
45lb x 12 x 1
70lb x 10 x 2
70lb x 10 drop 45lb x 12

Seated Cable Rows V-Bar (this machine sucks)
110lb x 12 x 1
150lb x 11 x 1
170lb x 8 drop 120lb x 10 **2 sets**

Straight Arm Pull Downs
#4 x 10 x 3

Triceps

Single Arm Rope Ext.
25lb x 12 x 1
35lb x 10 x 2
35lb x 10 drop 30lb x 10 drop 25lb x 10 drop 20lb x 12

Skulls DB
25's x 10 x 3

Push Downs Straight Bar (#'s are different than pulls lighter)
#12 x 10 x 3

Cardio





Ladder got to 16mins and had to stop.
Treadmill incline 15 4mph 10mins 3.5 10mins **no forward lean**
Elliptical brief 10mins
Rowing when 11mins 362 strokes

Got a couple steaks that I'll be throwing on the grill later, pics will be posted.

7Dog Out

 

[Seven]

Ain't it funny how people react around you when you are in good shape. I know myself the things that I see now I never had happen a year ago when I was a 235lb fat slob lol. Just wink at that chick next time her boyfriend is kissing her.

Somehow I missed the alert on this one. It sure is. I've noticed a lot of dipshits walking by me with ILS lately. Lol

 

[Seven]

Staying consistent with the hard work, good stuff. Has it been long enough to give an opinion on the calf cardio routine? I only did it twice lol, shame on me. But at least been hitting them 2-3x a week in other ways.

Thanks man, I'm trening hard...I mean, I'm trying hard (trening the end of next week, and the week after, etc). I really like the calf cardio, maybe to much bc they are always sore, I'm not giving them any time of recovery. Fuck it, they can recover when I die.

 

[gr8whitetrukker]

Keep hammering away especially with calves. Of all the muscle groups they'll adapt to the endurance based workouts better and faster than any muscle group. I don't really believe you can over work calves.

Best calf growth I ever got was from basketball and soccer season when they were responsible for holding me up launching me in the air and back peddling alot. Quick changes of direction and explosive movements. Wanna know how ridiculous a 16 year old kid Looks like with 18" ripped calves. Very very ridiculous

 

[Seven]

Beef Round Steak


Flipped them

^^^^^This one now + veggies about 20oz ^^^^^PostWO AM + 6 eggs 8-10oz

 

[rigs03]

Thanks man, I'm trening hard...I mean, I'm trying hard (trening the end of next week, and the week after, etc). I really like the calf cardio, maybe to much bc they are always sore, I'm not giving them any time of recovery. Fuck it, they can recover when I die.

Eat clen, tren dirty [emoji41]

 

[Seven]

It feels like an episode of the Twilight Zone every time I go to the gym.


You got kids running around, idiots not racking their weights and DBs, punks doing more talking then lifting, gym DJ's jacking with music every 5mins, locker room trolls, the list goes on and on. Its just bizarre. I don't like people fucking with my gym time I've got goals cocksuckers!!

Got focused and had a good leg workout, hopefully I won't be able to stand after taking a shit later.

Legs

Hacks
90lb x 12 x 1
180lb x 12 x 1
230lb x 12 x 1
280lb x 10 drop 230lb x 10
280lb x 10 drop, 230lb x 10 drop, 180lb x 10

Squats (machine)
140lb x 10 x 1
200lb x 10 x 1
220lb x 10 x 2

Leg Press
10 plates x 10 x 1
12 plates x 10 x 1
12 plates x 10 drop, 10 plates x 10 drop, 8 plates x 12

Step Ups (machine)
80lb x 10 x 1 height 6
100lb x 10 x 3 height 6

Standing Ext. supered Standing Leg Curls
30lb x 10 x 3 Ext
20lb x 10 x 3 Curls

Calves and Abs

Seated Calf supered Ab Machine Crunches
140lb x 12 x 3 Calves
40lb x 15 x 3 Abs

Seated Calf Ext Machine supered Incline Sit Ups
300lb x 10 x 3 Calves
3 sets of 15 Sit Ups

Cardio



Ladder got back to 20mins.
Treadmill incline 15 3.7mph 11mins 3.5mph 10mins
Rowing 11mins 371 Strokes

I'm working on BB squats (I prob always will be "working" on them). Getting into position hurts my left shoulder, I don't keep my body tight, or my back straight, and I feel like I going to fall toward on my fucking face. But, I'm working on them.

Pinning later Test C 1.2ml Mast E 1.5ml

Also I the wrong filter for my science project, of..fucking..course. lol

7Dog Out

 

[gr8whitetrukker]

Weight of your body ought to be on your heels. Your toes should be able to curl up and move freely.

if it hurts your shoulder try different hand grip positions. Maybe go real wide so it doesn't bunch it up. I prefer a close tight grip with my traps pinched together cuz more or less I can squeeze my sphincter together and use the power of my upper body to in part turn it in to a military press. It helps me stand back up.

You also need to strengthen your abs to prevent the keeling over issue. That and practice unhinging your hips. There's that point in the squat where you unhinge and become loose. It happens quick and quickly apply power and stand back up

 

[Seven]

Weight of your body ought to be on your heels. Your toes should be able to curl up and move freely.

if it hurts your shoulder try different hand grip positions. Maybe go real wide so it doesn't bunch it up. I prefer a close tight grip with my traps pinched together cuz more or less I can squeeze my sphincter together and use the power of my upper body to in part turn it in to a military press. It helps me stand back up.

You also need to strengthen your abs to prevent the keeling over issue. That and practice unhinging your hips. There's that point in the squat where you unhinge and become loose. It happens quick and quickly apply power and stand back up

I'll work on those cues, thanks trukker.

I also think my hamstring are way too tight, been rolling and stretching them but its not helping. Anything else I could do?

 

[doubleaa]

Love the log! been catching up latly. Trucker hit squats right on the head. Front squats realy helped me too with abs and form even for back squats. keep killing it !!

 

[doubleaa]

Love the log! been catching up latly. Trucker hit squats right on the head. Front squats realy helped me too with abs and form even for back squats. keep killing it !!

 

[Benny]

It feels like an episode of the Twilight Zone every time I go to the gym.


You got kids running around, idiots not racking their weights and DBs, punks doing more talking then lifting, gym DJ's jacking with music every 5mins, locker room trolls, the list goes on and on. Its just bizarre. I don't like people fucking with my gym time I've got goals cocksuckers!!

Got focused and had a good leg workout, hopefully I won't be able to stand after taking a shit later.

Legs

Hacks
90lb x 12 x 1
180lb x 12 x 1
230lb x 12 x 1
280lb x 10 drop 230lb x 10
280lb x 10 drop, 230lb x 10 drop, 180lb x 10

Squats (machine)
140lb x 10 x 1
200lb x 10 x 1
220lb x 10 x 2

Leg Press
10 plates x 10 x 1
12 plates x 10 x 1
12 plates x 10 drop, 10 plates x 10 drop, 8 plates x 12

Step Ups (machine)
80lb x 10 x 1 height 6
100lb x 10 x 3 height 6

Standing Ext. supered Standing Leg Curls
30lb x 10 x 3 Ext
20lb x 10 x 3 Curls

Calves and Abs

Seated Calf supered Ab Machine Crunches
140lb x 12 x 3 Calves
40lb x 15 x 3 Abs

Seated Calf Ext Machine supered Incline Sit Ups
300lb x 10 x 3 Calves
3 sets of 15 Sit Ups

Cardio
View attachment 25393
View attachment 25394
View attachment 25395
Ladder got back to 20mins.
Treadmill incline 15 3.7mph 11mins 3.5mph 10mins
Rowing 11mins 371 Strokes

I'm working on BB squats (I prob always will be "working" on them). Getting into position hurts my left shoulder, I don't keep my body tight, or my back straight, and I feel like I going to fall toward on my fucking face. But, I'm working on them.

Pinning later Test C 1.2ml Mast E 1.5ml

Also I the wrong filter for my science project, of..fucking..course. lol

7Dog Out

When I get in to heavier weight with squats my shoulders will start getting aggravated. Trukker's method is proper, but I find when shoulders are a problem I put my hands out all the way. My fingers are touching plates. I don't grip, just hold in place with palms. I find this takes all the pressure of my shoulders. Downside, you're taking your upper body strength out of picture and putting more strain on lower body, but isn't the lower body what you are focusing on working

 

[Seven]

Love the log! been catching up latly. Trucker hit squats right on the head. Front squats realy helped me too with abs and form even for back squats. keep killing it !!

Love the log! been catching up latly. Trucker hit squats right on the head. Front squats realy helped me too with abs and form even for back squats. keep killing it !!

Double "likes" for you my friend. I keep forget about front squats thanks for reminding me!!! I will definitely give those a go next time.

 

[gr8whitetrukker]

I do a series of stretches designed to open the hips before squatting. Usually takes 5 minutes. Includes

Hip rolls
Deep stretching lunges (bodyweight)
Bodyweight good mornings

It basically looks like I'm dancing kinda. Open the hips up before squats and you'll notice a difference

 

[Seven]

The MILF was out yesterday. Not as me and my dog walked by on the first pass, but always on the second pass. Short jean shorts and bikini top, pair of titties that make you wanna stand up and beg for buttermilk. Her husband was outside also. I'm not the kinda guy that breaks up marriages, plus I don't wanna get shot.

#waterweight

​

The assault on arms this morning was brutal, I really enjoyed it. I kept the rest between sets around 45secs, except the drop sets those are just a few secs of course.

Biceps and Triceps

Arms/Chest
Flat DB Palm Facing
60's x 12 x 1
70's x 12 x 1
80's x 10 x 2

Dips
BW + 45 x 10 x 2
BW + 45 x 10 drop bw x 10

Close Grip
135lb x 12 x 1
185lb x 8 x 2
185lb x 8 drop 135lb x 12

Incline Curls DB
30's x 10 x 2
30's x 7 drop 20's x 7

Standing Curls BB
45lb x 10 x 1
65lb x 8 x 2
65lb x 8 drop 45 x 12

Rope Push Downs supered Cable Curls (medium grip)
50lb x 11 x 2 Rope
50lb x 10 x 2 Curls
60lb x 10 x 1 Rope
60lb x 9 x 1 Curls

Overhead Tricep Ext w/ Rope (singles)
40lb x 10 x 1
45lb x 10 x 1
45lb x 10 drop 30lb x 13

Preacher DB
25lb x 15 x 1
30lb x 11 x 1
35lb x 7 drop 25lb x 8

Chest Revisit w/ Arms Circuit
Seated Press (machine), Seated Triceps (machine), Seated Curls (machine)
60lb x 15 Press
25lb x 12 Triceps
30lb x 10 Curls
**No Rest 3 Round Trips**

Cardio





Ladder 16mins of pure fun!!
Elliptical 15mins
Treadmill Incline 15 4mph 10mins, 3.5mph 10mins, 2.5mph 2mins 58secs

Overall killer workout with painful/enjoyable pumps.

7Dog Out

 

[Seven]

My dog is funny. She is the only dog I've ever had or seen that can not stand to get her paws wet. She hates getting wet period, like a cat. Giving her a bath is a nightmare. If its raining she will not go outside, add some thunder, lightning, and wind...forget it, she puts her head in the corner. When I was eating xanax like smarties I would give her a little on the nights it would storm, helped some, she would just be passed out on the floor. She's a good old dog.

I'm still feeling good and even know my body weight is up I'm see some new veins. There are a of couple on my quad that are just begging to pop out. Getting thicker through the shoulders and chest daily. Speaking of shoulders, those were the main focus this morning. I did add a little upper back also. Started with trap bar deads.

Back

Trap Bar Deads
135lb x 10 x 1
225lb x 8 x 2
275lb x 6 x 2

Pull Downs (2 handle bar palms facing)
#7 x 20 x 1
#10 x 12 x 1
#10 x 10 drop #8 x 10

Shoulders

Shoulder Press DB
40's x 15 x 1
60's x 12 x 1
65's x 10 x 1
70's x 8 drop 45's x 8

Shoulder Press Machine Palms Facing (singles)
30lb x 20 x 1
50lb x 15 x 1
60lb x 12 x 1
50lb x 13 x 1

Up Rights Alternating DB
25's x 12 x 1
30's x 10 x 2

Face Pulls supered Shrugs (45lb plates)
60lb x 15 x 1 Face, 12reps Shrugs
70lb x 12 x 1 Face, 10reps Shrugs
75lb x 10 x 2 Face, 10reps Shrugs

Side Raises Cable (singles)
10lb x 15 x 1
20lb x 12 x 2

Shrugs DB (No Rest in between)
50's x 12 x 1
55's x 8 x 1
60's x 8 x 1
65's x 5 x 1
70's x 5 x 1
65's x 5 x 1
60's x 5 x 1
55's x 5 x 1
50's x 8 x 1

Cardio




Ladder was not fun 15mins
Treadmill incline 15 4mph 15mins, 3.5mph 5mins, 3mph 5mins
Rowing 11mins

There are two rowing machines, one (above) that the timer works but nothing else, one that the timer and everything works but I broke the strap that keeps your feet in place. So that sucks, I hate breaking shit.

My arms are still sore from yesterday, which was a pleasant surprise, and my legs are still sore from the other day, which is not a pleasant feeling. I also used my last scoop of NO Xplode pre-workout. I'll give the PW's a rest for couple weeks...I keep saying that but I've still not did it.

I'm going to start thanking any body that's reading. I hate to being rude...unless you bring your kid into a gym at 2am.

Thanks for reading
7Dog Out

 

[heady muscle]

In late, but this great log Sevendog! Amazing.

 

[doubleaa]

Good log man! Im caught up again! Likeing the routines too . Were about the same level too so i love to ee what you get out of this cycle. Keep crushing it!

 

[Seven]

In late, but this great log Sevendog! Amazing.

I appreciate it heady.