NovaFlex
Well-known Member
What’s up, my Meso brothers?? Been away from the scene for a minute (2 years) due to injuries and being over the road for work. I’m finally back in the gym full time and with a stable home life. So I decided to create a log to track my progress. I’ll outline my training, training philosophy and note any changes. My short term (-6 months) goals are the moment are 550/315/600 and 225 OHP for reps.
After being back in the gym for 45 days, I’m sitting at:
Squat: 405 x2
Bench: 225 x6, 255 x2
DL: 455 x6
OHP: 185 x2
This is my current routine. I’m open to criticism. However, I’ve spent a lot of time attempting to perfect it and mode it after Eddie Hall’s routines and philosophies. So far, I’ve seen tremendous growth by following it. I’ll also note, however, that I’m taking 300mgs of Test E and 400mgs of Tren E a week.
ROUTINE:
-All sets are to be done explosively during the concentric, with a slow eccentric to promote TUT.
-Major compound movements are to be done at 6 reps, adding 5-10% until 6 reps can no longer be reached.
-Accessories follow the same rule, except with higher rep ranges
Bench day
BB row - 2x10-12 to activate the lats
Flat bench 4x6
(Overload with slingshot 1x6 +15%)
DB inc press - 4x6 / 3x10
(Alternating between heavy DB/BB)
Cable / DB fly - 3x10 (seated)
Chest press machine - 2x10-12
Tricep overhead rope ext - 3x8
Tricep Push Down - 3x8
SQUAT DAY
Back squat - 4x6
Leg press - x 8 HEAVY until cant do 8
Leg ext- 4x10
KB swings 4xAMRAP
loaded carries - 3x AMRAP
(Alternate light / heavy)
OHP day
OHP - 4x6
DB press 4x6 / 3x10-30
(Alternate light / heavy DB)
Face pull - 4x10-12
Shrugs - 4 AMRAP HEAVY
Lat raises - 3x10-15
Front raises - 3x10-15
Shoulder press machine 3x AMRAP
Deadlift day
BB row HEAVY - 3x8-10
DL - 4x6
Lat PD - 3x8-10
RDL - 2-3x6-10
Farmers carries until exhaustion
Cable curls 3x8-10 HEAVY
Hammer curls 3xAMRAP
After being back in the gym for 45 days, I’m sitting at:
Squat: 405 x2
Bench: 225 x6, 255 x2
DL: 455 x6
OHP: 185 x2
This is my current routine. I’m open to criticism. However, I’ve spent a lot of time attempting to perfect it and mode it after Eddie Hall’s routines and philosophies. So far, I’ve seen tremendous growth by following it. I’ll also note, however, that I’m taking 300mgs of Test E and 400mgs of Tren E a week.
ROUTINE:
-All sets are to be done explosively during the concentric, with a slow eccentric to promote TUT.
-Major compound movements are to be done at 6 reps, adding 5-10% until 6 reps can no longer be reached.
-Accessories follow the same rule, except with higher rep ranges
Bench day
BB row - 2x10-12 to activate the lats
Flat bench 4x6
(Overload with slingshot 1x6 +15%)
DB inc press - 4x6 / 3x10
(Alternating between heavy DB/BB)
Cable / DB fly - 3x10 (seated)
Chest press machine - 2x10-12
Tricep overhead rope ext - 3x8
Tricep Push Down - 3x8
SQUAT DAY
Back squat - 4x6
Leg press - x 8 HEAVY until cant do 8
Leg ext- 4x10
KB swings 4xAMRAP
loaded carries - 3x AMRAP
(Alternate light / heavy)
OHP day
OHP - 4x6
DB press 4x6 / 3x10-30
(Alternate light / heavy DB)
Face pull - 4x10-12
Shrugs - 4 AMRAP HEAVY
Lat raises - 3x10-15
Front raises - 3x10-15
Shoulder press machine 3x AMRAP
Deadlift day
BB row HEAVY - 3x8-10
DL - 4x6
Lat PD - 3x8-10
RDL - 2-3x6-10
Farmers carries until exhaustion
Cable curls 3x8-10 HEAVY
Hammer curls 3xAMRAP
