Simplifies the whole equation if your offseason is productive and full of food.
Probably not guna have to fuck with carb cycling, being carb free for more than just the depletion period, etc.
MESO-Rx
Anabolic Steroids
Daily Log to 2019 Show Season
- Thread starter Mac11wildcat
- Start date
Probably not guna have to fuck with carb cycling, being carb free for more than just the depletion period, etc.
Delts/arm pump
Shoulders i hit hard, but all the arm sets were pump based, nothing too heavy or to extreme failure.
1. DB Laterals - 4x8-15
2. HS Shoulder Press - 4-5 sets warming up to heaviest 6-8 rep set into a drop set
3. Upright Rows - 3x8-12 with final set being a double drop set
4. Rear Delt DB Rows - 3x8-12
5. Seated Lateral Raise Machine (single Arm) - 2x12–5
6. Rear Delt Pec Deck - 2x12
7. Dip Machine - 3x12-15
8. Vbar Pushdowns - 3x10-12
9. Overhead Cable Extension (single Arm) - 3x8-12
10. DB Hammer Curl - 3x8-15
11. DB Curl - 2x8-12
Shoulders i hit hard, but all the arm sets were pump based, nothing too heavy or to extreme failure.
1. DB Laterals - 4x8-15
2. HS Shoulder Press - 4-5 sets warming up to heaviest 6-8 rep set into a drop set
3. Upright Rows - 3x8-12 with final set being a double drop set
4. Rear Delt DB Rows - 3x8-12
5. Seated Lateral Raise Machine (single Arm) - 2x12–5
6. Rear Delt Pec Deck - 2x12
7. Dip Machine - 3x12-15
8. Vbar Pushdowns - 3x10-12
9. Overhead Cable Extension (single Arm) - 3x8-12
10. DB Hammer Curl - 3x8-15
11. DB Curl - 2x8-12
Making a split change, as I’ve been running the 4 day rotation for a while. Recovery will also be slowing down as food drops, so trying to stay ahead of that.
Thinking about the following
1. Back (w/ rack pulls)/abs
2. Chest/calves
3. Legs (quad focus with squats)
4. Off
5. Arms/abs
6. Legs (ham focus with deadlifts)
7. Shoulders/calves/(maybe chest pump added)
8. Off
Thinking about the following
1. Back (w/ rack pulls)/abs
2. Chest/calves
3. Legs (quad focus with squats)
4. Off
5. Arms/abs
6. Legs (ham focus with deadlifts)
7. Shoulders/calves/(maybe chest pump added)
8. Off
Back/abs
Warmup: Pulldowns SS Seated Cable Rows 3x12ea
1. Pull-ups - 3x10 + 1xFailure
2. Barbell Rows - 3x8 + 1xFailure
3. Parallel Grip Pulldowns - 2x12–15, 1xFailure
4. Chest Supported Tbar Row (D-handles hooked to grips, shown below) - 2x10, 1xFailure
5. Wide Mag-Grip Pulldowns (mildly pronated) - 3x12–15
6. Rack Pulls (below knee) - 4x6-10
7. HS Pullovers - 2x15 (stretch focus)
8. Kings Chair Leg Raises - 2x12
9. Crunch Machine - 2x12
@fodsod
Warmup: Pulldowns SS Seated Cable Rows 3x12ea
1. Pull-ups - 3x10 + 1xFailure
2. Barbell Rows - 3x8 + 1xFailure
3. Parallel Grip Pulldowns - 2x12–15, 1xFailure
4. Chest Supported Tbar Row (D-handles hooked to grips, shown below) - 2x10, 1xFailure
5. Wide Mag-Grip Pulldowns (mildly pronated) - 3x12–15
6. Rack Pulls (below knee) - 4x6-10
7. HS Pullovers - 2x15 (stretch focus)
8. Kings Chair Leg Raises - 2x12
9. Crunch Machine - 2x12
@fodsod
fodsod
Well-known Member
As I expected, not nearly as bad as you probably think. A posing adjustment alone would make a world of difference but I'm sure you'll be addressing that at some point. Thanks for the post.
I do like your idea for the mandatory poses being used regularly for pics also. Keep grinding man, you've got a lot of guys in your corner pulling for you.
Open to suggestions. I’ve fucked with this a lot.
Jankauskas
Member
Why the equipoise my man?
I’m very far out from the actual nationals appearance, its always treated me well, and we aren’t peaking 100% for the qualifier. It’s also been a long time now since I’ve run it. Always provided a nice supplement to my base test until the heavier stack hits (tren, mast, prov, Var, winny, anadrol, whatever we decide on).
I’m impressed by anyone that can read through 40 pages of my bs. Thanks man.
Are the D-handles supposed to be hooked on the different grips?
No they just were for the photo. I played around with them on each set of handles.
Chest/Calves
Activation/Warm up: Standing Cable Flye (slightly below to slightly above shoulder) - 4x12
1. Incline Bench Press - 3x8-12, 1xFailure at 6-8, double drop set by a plate each time
2. Slight Incline DB Press - 3x10-12, 1xFailure at 10-12
3. Seated Cable Flyes - 3x12-15, 1xFailure at 8-10
4. Wide HS Press - 5x10-15
5. Seated Calf Press - 5x10-15, 12xFailure at 6-10
6. Seated Calf Raise - 4x15
Hopefully I’m diligent with it, but you guys should notice number of failure sets varying with muscle group size/complexity.
Activation/Warm up: Standing Cable Flye (slightly below to slightly above shoulder) - 4x12
1. Incline Bench Press - 3x8-12, 1xFailure at 6-8, double drop set by a plate each time
2. Slight Incline DB Press - 3x10-12, 1xFailure at 10-12
3. Seated Cable Flyes - 3x12-15, 1xFailure at 8-10
4. Wide HS Press - 5x10-15
5. Seated Calf Press - 5x10-15, 12xFailure at 6-10
6. Seated Calf Raise - 4x15
Hopefully I’m diligent with it, but you guys should notice number of failure sets varying with muscle group size/complexity.
Want to emulate what you’ve done basically, you’re living my dream right now chasing that pro card. I’m quite a bit away right now but looking to prep next year.. was a great read full of info
Happy to provide some insight then. Just remember your journey is yours. Take what works, scrap what doesn’t.
Hawkins
Well-known Member
You must have an iron lower back. Deadlift, rack pulls and squats all in the same week would wreck me.
Do you wave intensity or RPE for each?
Whether or not they’re all included each week will vary. Probably never all 3, but will be by feel. My squats are pretty damn upright, and generally doesn’t bother me unless I’m on an oral pumping my erectors up like crazy.
Squats go from as high as 15-20 reps to as low as 6-8. DLs never over 10. Rack pulls usually 6-8. Intensity would vary with where they are in the workout.
Quad Focus Legs
1. Leg Press (moderately narrow stance) - sets of 10 by 2 plates each side until 10 reps is failure, then repeat failure set, 6-7 sets total
2. Lying Leg Curl - 5x8-15 with 15 partials on the last set
3. Back Squats - 5x12-15 ascending in weight
4. Single Leg Extensions (back and forth, nonstop, 4 times, 10 reps each leg)
35m stairs
Sleep has been shit this week, so weight loss on the scale has stagnated a bit and training and cardio lacking some intensity.
1. Leg Press (moderately narrow stance) - sets of 10 by 2 plates each side until 10 reps is failure, then repeat failure set, 6-7 sets total
2. Lying Leg Curl - 5x8-15 with 15 partials on the last set
3. Back Squats - 5x12-15 ascending in weight
4. Single Leg Extensions (back and forth, nonstop, 4 times, 10 reps each leg)
35m stairs
Sleep has been shit this week, so weight loss on the scale has stagnated a bit and training and cardio lacking some intensity.
canadabber
New Member
I had been wondering who you look like, it just hit me! You like a juicy version (well a more juicy version) of that Canadian UFC fighter George St. Pierre! May have to start calling you GSP!
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