MESO-Rx

Anabolic Steroids

BigTomJ's Training and Everything Log

Pull day 1

Focus on engagement and execution really prioritizing MMC and stretch/squeeze


FitNotes Workout - Tuesday 14th May 2024

** Rope Pullover **
- 60.0 lbs x 15 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

** Single Arm Cable Pull-down **
Failure, rest paused as needed to get over 10 reps
- 190.0 lbs x 12 reps
- 200.0 lbs x 11 reps
- 200.0 lbs x 10 reps

** Seal Row **
Warmup
- 135.0 lbs x 10 reps
Working sets to failure
- 225.0 lbs x 12 reps
- 225.0 lbs x 9.5 reps
Backoff set
- 135.0 lbs x 15 reps

** Plate Loaded Low Row **
2-3 RiR on first set, then rest paused as needed to match reps.
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps

** Cable High Row **
Paused to really focus on the squeeze and the upper back
- 95.0 lbs x 15 reps
- 95.0 lbs x 15 reps
- 95.0 lbs x 12 reps


Arms super set 1
** Incline Dumbbell Skullcrusher **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 11 reps

** Seated Machine Curl **
- 25.0 lbs x 15 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 11 reps


Arms super set 2
** Single Arm Cable Curl **
- 35.0 lbs x 8 reps
- 30.0 lbs x 10 reps

** Machine Dip **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps
 
BigTomJ said:
Forgot to mention.

7iu with pre workout meal.
3iu with post workout shake (whey and cyclic dextein)
7iu with post workout meal 1 hour after training
Click to expand...
You take everyday? And how long you going to take that?
 
BigTomJ said:
That's the goal man, legs are an extreme genetic weak point for me. We've been slamming them non stop for almost 3 years now with everything else on the back burner.

They are incredibly stubborn.
Click to expand...
Everyone has one muscle group that lacks a bit. I think you look proportional. Looking good man. Congrats on your wedding this fall, you going to go sleeveless like Rich's wedding? Lol
 
Leg day 2

Experimenting with load and execution a bit, had to real back in some of the weight on some of the movements.


FitNotes Workout - Thursday 16th May 2024

** Lying Leg Curl Machine **
Warmup
- 70.0 lbs x 20 reps
Explosive contraction, paused, 2-3 second negative to force the connection with hams
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps
Backoff set into amrap partials
- 130.0 lbs x 15 reps
- 130.0 lbs x 9 reps

** Adductor Machine **
1s hold, 1s stretch
- 200.0 lbs x 10 reps
- 200.0 lbs x 10 reps

** Leg Extension Machine **
Warmup
- 130.0 lbs x 15 reps
30s rest paused at the top and constant quad engagement
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
Rest paused to hit 12, then failed outright in final set
- 210.0 lbs x 12 reps
- 210.0 lbs x 9 reps

** Dumbbell Split Squat **
Experimented on the medium wedges, wont do it again, only caused ankle and calf strain for no better quad engagement
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps

** Swing Squat **
1st set to rir1, second failure rest paused to match reps
- 315.0 lbs x 8 reps
- 315.0 lbs x 8 reps
 
Pull day 2

Still cautiously upping the intensity and weight on my barbell rows after recovering from my dislocated rib.


FitNotes Workout - Friday 17th May 2024

** Single Arm Cable Pull-down **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 11 reps

** Barbell Row **
As near 90 degrees as possible and still be able to get a full stretch at the bottom without it contacting the floor, paused at the top, dead stop at the bottom
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 10 reps
Single rest pause
- 225.0 lbs x 12 reps

** Plate Loaded Row (Pronated Horizontal Grips) **
New machine, still working out the angles and weight selection
- 180.0 lbs x 10 reps
- 225.0 lbs x 10 reps
Single rest pause
- 225.0 lbs x 10 reps

** Wide Grip Lat Pulldown **
- 100.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 100.0 lbs x 9 reps

** Meadows Row **
Failure each set,
- 115.0 lbs x 8 reps
- 90.0 lbs x 11 reps
 
Push day


Gym was completely empty today, so no access to a spotter for incline press this week, lowered the weight to a weight that is more manageable to unpack and still keep stability and engagement.



FitNotes Workout - Saturday 18th May 2024


Band dislocators, light lateral and front raises, light standing overhead press to warm up shoulders


** Seated Machine Fly **
Warm up
- 160.0 lbs x 15 reps
- 160.0 lbs x 15 reps
Working
- 235.0 lbs x 12 reps
- 235.0 lbs x 11 reps
Backoff
- 205.0 lbs x 15 reps


** Incline Barbell Bench Press **
Warmup
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
Working
- 275.0 lbs x 8 reps
- 225.0 lbs x 12 reps


** Lateral Dumbbell Raise **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
Last few reps not all the way to parallel
- 45.0 lbs x 12 reps


** Rear Delt Machine Fly **
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps
- 205.0 lbs x 13 reps


** Seated Plate Loaded Shoulder Press **
Paused in the stretch
- 135.0 lbs x 14 reps
- 135.0 lbs x 9 reps


** Plate Loaded Bench Press Machine **
30s rest sets
- 135.0 lbs x 12 reps
- 135.0 lbs x 11 reps
- 135.0 lbs x 9 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 9 reps
- 90.0 lbs x 8 reps


Arms superset
** Single Arm Cable Pushdown **
- 35.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Seated Machine Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 11 reps
 
BigTomJ said:
Push day


Gym was completely empty today, so no access to a spotter for incline press this week, lowered the weight to a weight that is more manageable to unpack and still keep stability and engagement.



FitNotes Workout - Saturday 18th May 2024


Band dislocators, light lateral and front raises, light standing overhead press to warm up shoulders


** Seated Machine Fly **
Warm up
- 160.0 lbs x 15 reps
- 160.0 lbs x 15 reps
Working
- 235.0 lbs x 12 reps
- 235.0 lbs x 11 reps
Backoff
- 205.0 lbs x 15 reps


** Incline Barbell Bench Press **
Warmup
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
Working
- 275.0 lbs x 8 reps
- 225.0 lbs x 12 reps


** Lateral Dumbbell Raise **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
Last few reps not all the way to parallel
- 45.0 lbs x 12 reps


** Rear Delt Machine Fly **
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps
- 205.0 lbs x 13 reps


** Seated Plate Loaded Shoulder Press **
Paused in the stretch
- 135.0 lbs x 14 reps
- 135.0 lbs x 9 reps


** Plate Loaded Bench Press Machine **
30s rest sets
- 135.0 lbs x 12 reps
- 135.0 lbs x 11 reps
- 135.0 lbs x 9 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 9 reps
- 90.0 lbs x 8 reps


Arms superset
** Single Arm Cable Pushdown **
- 35.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Seated Machine Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 11 reps
Click to expand...
Are you coming up with routine yourself?
 
jJjburton said:
Are you coming up with routine yourself?
Click to expand...
No, my coach does my programming.

How he programs is not always 100% on how I would do things, and it usually takes a bit of back and forth discussion before we iron out a training block. But end of the day I'm paying him and it's his call, doesn't make any sense to work with a coach and then do your own thing.
 
BigTomJ said:
No, my coach does my programming.

How he programs is not always 100% on how I would do things, and it usually takes a bit of back and forth discussion before we iron out a training block. But end of the day I'm paying him and it's his call, doesn't make any sense to work with a coach and then do your own thing.
Click to expand...
Your last exercise was biceps?

How long are your rest breaks?
 
jJjburton said:
Your last exercise was biceps?
Click to expand...
It's a push day with arms.

My training block is currently:
Monday legs 1
Tuesday pull 1 / arms
Wednesday rest
Thursday leg 2
Friday pull 2
Saturday push / arms

jJjburton said:
How long are your rest breaks?
Click to expand...
Generally, as long as they need to be.
2-3 minutes or more for something taxing like hack squat.
90s to 2m for most regular movements.
In a couple places in my current block we have 30s rest periods programmed in, other than those it's however I feel for the day.
 
BigTomJ said:
It's a push day with arms.

My training block is currently:
Monday legs 1
Tuesday pull 1 / arms
Wednesday rest
Thursday leg 2
Friday pull 2
Saturday push / arms


Generally, as long as they need to be.
2-3 minutes or more for something taxing like hack squat.
90s to 2m for most regular movements.
In a couple places in my current block we have 30s rest periods programmed in, other than those it's however I feel for the day.
Click to expand...
Ok thanks,

makes sense for sure.

Interesting that its 1 bicep exercise only, rest i understand.
 
Still very much sick.

Nasty spastic cough and gnarly headache.


But can't afford any more time away from training, so we made it in today to just try to at least get something done.



Pull day 1

Not really any hard sets to real failure to try and not trigger a coughing fit.


FitNotes Workout - Tuesday 28th May 2024


** Rope Pullover **
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps


** Single Arm Cable Pull-down **
- 190.0 lbs x 12 reps
- 190.0 lbs x 12 reps
- 190.0 lbs x 12 reps


** Seal Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 14 reps


** Plate Loaded Low Row **
- 225.0 lbs x 10 reps
- 225.0 lbs x 9 reps
- 225.0 lbs x 9 reps


** Plate Loaded High Row **
- 90.0 lbs x 15 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 10 reps


Arms super set 1
** Single Arm Cable Pushdown **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Seated Machine Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps


Arms super set 2
** Machine Dip **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps

** Single Arm Cable Curl **
- 30.0 lbs x 12 reps
- 25.0 lbs x 12 reps
 
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