Don’t call it a comeback

[NovaFlex]

Friday: Shoulders + Triceps



-Seated BB Press

135 x8

160 x5

165 x10, 5x5

135 2x10



Lat Raises (+ Rear Delt flies)

15 x15 / 25 x10

15 x12 / 25 x10

15 x10 / 25 x8



-JM Press

115 x6

120 x6, 5



-Rope Pushdown

50 2x10



-Single arm Band Push Down (red)

X25, 15, 12



-Too fatigued from work to go as heavy as I planned for OHP, but got some volume in none the less.

 

[NovaFlex]

Saturday: Accessories



Leg day tomorrow, so threw together a couple accessories tonight.



Wide Grip Lat PD

115 3x10

70 x20

-I swear this setup is twice as hard as a regular lat machine.



BB Shrug

315 3x10



Pinwheel Curls

40 3x10



Incline BB Push-ups

3x20
-Bar was positioned for shrugs, just above the knees.


-Done as a circuit. All 4 movements, then rest.

 

[NovaFlex]

Monday: Chest + Bi’s



-Buffalo Bar Bench

140 x10

210 x5

230 4x5, 4

-Although 230 isn’t heavy weight, the volume is adding up again—especially for being nearly completely off any AAS. Happy to hit this volume tho, it’s gone up steadily for the last 3 weeks. 4 more reps than last week. Hoping when I start on cycle that I’ll already be acclimated to a decent weight / volume.



-Incl DB Press (+Incl DB Curl)

40 x25 / 15 x20

40 x18 / 15 x16

40 x15 / 15 x12



-Seated DIps (+Preacher Curl)

225 x15 / 15 x22

225 x12 / 15 x18

225 x10 / 15 x12

 

[Worf]

How’s the weight loss journey?

 

[NovaFlex]

How’s the weight loss journey?

I’ve been sitting at 230-235 for a while now, just eating at maintenance until my gear arrives in a few weeks.

Once I’m cycling, I’m looking to cut again, down to 210 ish. Hopefully that’ll be low enough where I feel comfortable bulking.

 

[Worf]

Good to reset and stabilize. Get used to the new you before you take another whack at it

 

[NovaFlex]

Good to reset and stabilize. Get used to the new you before you take another whack at it

Yeah man. Trying to do things as technically sound as possible to prevent any sort of rebound effect. Mike Israetel recommends 12 weeks minimum of maintenance, which coincides with when my gear will be here, so it’s perfect timing.

 

[NovaFlex]

Ramping up the intensity again, after 4+ months of higher volume work. I started studying a lot of bodybuilding stuff recently, and it’s funny how the old school guys actually trained just like powerlifters…Dorian Yates, Kevin Levrone, etc.



Back


-DB Row

85 x12

130 x10

170 x9


-Wide Grip T Bar Row

2 Plt x12

3 Plt x10

4 Plt x5


-Snatch Grip DL

385 x8


-Woke up at 233.5 today…Bought a new scale this week, a FitTrack Nora (ever heard of it?) it’s supposed to be pretty decent at measuring water, BMI, etc. obviously not 100% spot on. The scale part seems super accurate tho.

 

[Worf]

Power building, was it back then and built some amazing physiques without tons of gh and slin ( Dorian may be the exception with gh here).

 

[NovaFlex]

Power building, was it back then and built some amazing physiques without tons of gh and slin ( Dorian may be the exception with gh here).

Yeah, I’m liking this style of training. High intensity, low / med volume, mostly —except some accessories.

-Yeah, Dorian has said he used to use 8iu’s of GH but never used insulin after trying it and feeling like shit on it.

dudes like Dorian had such different physiques than the higher volume dudes. Basically a dense, powerlifter physique—if a powerlifter cut down for a BB show, lol. Something you just can’t get without heavy weight.

 

[NovaFlex]

-Gotta finish the tricep portion today. My shoulders were dead after those drop sets + lat raises.



Shoulders + Triceps


-Seated BB Press

135 x10

165 x8

185 x8 (Drop set)

150 x7 (drop set)

135 x4 (drop set)

95 x8



Lat raise (+ Rear Delts)

25 x10 / 25 x10

25 x9 / 25 x10

25 x8 / 25 x10


-CG Bench

3x6-10



-JM Press

3x8-12



-Seated Dips

3x10-15

Shrugs



-The wife let me add to the gym. Finally got a cable machine. Now I’m waiting for a lat pulldown and I’ll be pretty much set

 

[Worf]

Yeah, I’m liking this style of training. High intensity, low / med volume, mostly —except some accessories.

-Yeah, Dorian has said he used to use 8iu’s of GH but never used insulin after trying it and feeling like shit on it.

dudes like Dorian had such different physiques than the higher volume dudes. Basically a dense, powerlifter physique—if a powerlifter cut down for a BB show, lol. Something you just can’t get without heavy weight.

Yup, look a Ben Pollack now. He might not ever make it to the Olympia stage but that dude has some dense hard looking muscle. Branch Warren is another one that comes to mind. Not exactly that bubbly inflated look that seems so popular.

 

[NovaFlex]

Yup, look a Ben Pollack now. He might not ever make it to the Olympia stage but that dude has some dense hard looking muscle. Branch Warren is another one that comes to mind. Not exactly that bubbly inflated look that seems so popular.

Ben’s a perfect modern day example. His size, with like 20% bf would look fucking monsterous

 

[NovaFlex]

Monday: Chest + Bi’s



-Flat Bench

135 x8

185 x8

225 x5

255 x6

-I’ll have to look and see where this stands, but I’m pretty sure this isn’t far off from my rep max at 50+ lbs body weight + on gear.



-Incline DB Press

85 x7, 5



-Incline DB Fly

40 x12 (drop set)

25 x8 (drop set)

15 x8



-BB Curl

75 x5, 10 (drop set)

70 x6 (Drop set)

60 x6 (Drop set)

50 x5



-Inc DB Curl

15 x7, 10,



-Hammer Curl (Rest Pause)

25 x10, 8

 

[NovaFlex]

Just creeping along until I’m not a fake natty anymore

Tuesday: Back



-DB Seal Row

40 x15

85 x8, 7, 6



-T Bar Row

2 Plt x12

3 Plt x10

4 Plt x6



-DB Shrug

85 x25, 20, 18
-These 85’s are the equivalent pump / burn of 315 on the bar, as far as shrugs go. Weird—must be the position / ROM.

 

[NovaFlex]

No workout this weekend, but things all came together none-the-less. The stars aligned.

-Got my drop. Will have some gear porn up in the chat Monday. Cycle starts Monday.

-Found a dude selling 2 CAP 45’s for $90. Jumped on it—now I have 405 in 45’s.

-Cable machine will be here Thursday

-Gonna check out the PL gym in the city, 20 mins from my house. Probably gonna end up going there sat / sun.


My cycle is starting almost 2 months later than I planned, but it’s all good. I’m just stoked to hop on and get shit moving again.

Tomorrow is the start of my second cut phase. Starting at 233.5. Cycle will look like this:

Weekly breakdown:
Test C @1g
Tren E @600 mg
Mast E @500 mg
Var @50 mg /day, starting at 4 weeks

Hoping to only have to use Masin, but I have Letro on hand just in case. I’m not too worried about dick support, tbh. Tren makes my stuff as a bored.
-This is a huge cycle by my standards. I’m 100% experimenting here and wanna see where it goes. I know I put in the work, and I’ve proven to myself my diet is 100% on point. Now I wanna see where I can take it

 

[NovaFlex]

Monday: Chest + Bi’s





-Bench Press

135 x12

225 x9,

255 x5

-Didn’t reach 6+ like last week, but did more volume at 225.



-incline DB Press

90 x10, 7 (Drop set)

40 x12



-Incl DB Fly

40 x10 (Dop set)

25 x7

25 x10



-EZ Curl

85 x5 (DS)

65 x8 (DS)

45 x9



-Inc DB Curl

25 x6 (DS)

15 x7, 8





-Preacher Curl

15 x10



-Starting with a heavy weight on the first curls severely limits my weight on the rest of them. The pump is insane. I think I’m turning into a bro. Lmao.

 

[NovaFlex]

Macros started decently high for this cut. Won’t complain. 2840 cal.


Back



-Deadlift

225 x5, 5

315 x5

405 x6

485 x6

-I definitely have to get my CNS acclimated to heavy lifting again. Re-watching the video, my hips shot up slightly on the top set…Need to dial my form in again. Other than that, form was good.



-BB Row

225 x10 (DS)

205 x8 (DS)

185 x6



-DB Pullover

40 x15, 9

-My chest is pre-fatigued so, although I felt it in my lats, I felt it a lot in my chest too



-Lat PD

90 x20, 15, 11,
-can’t go heavy on these, since I have nothing to hold my ass to the bench.



-Hoping everything starts popping more, the leaner I get. Definitely seeing more bumps on the back.

 

[NovaFlex]

Shoulders + Triceps



-Strict OHP

115 x12

135 x9

185 x4

165 x5

135 x6

-Idk if it’s accumulated fatigue, but all OHP work was too heavy today. Maybe from my heavy back day Wednesday too.



-Upright Row

70 x12 (straight to next set)

100 x8

110 x10



Side Lat machine

25 x10

30 x10

50 x4 +10 half reps





-CG Bench

135 x10

185 x8

225 x6, 4



-Seated Dips

225 x15

245 x9

265 x6

-holy fuck. The hammer strength seated dip is 10x better than mine at home



-Skull Crusher

60 x8, 7



-Stopped at the PL gym close to my work. Definitely gonna be hitting it up at least once or twice a week. This place has everything a PL gym needs, plus all the hammer strength stuff… 6 benches, 8 squat racks, 2 with monos. 4 DL platforms. Real old school place. Kinda upset I never went here before. Hoping to meet some likeminded dudes…no luck today, but it’s noon on a Friday. Kinda stoked that they have a pullover machine too, haha.

 

[Silentlemon1011]

Shoulders + Triceps



-Strict OHP

115 x12

135 x9

185 x4

165 x5

135 x6

-Idk if it’s accumulated fatigue, but all OHP work was too heavy today. Maybe from my heavy back day Wednesday too.



-Upright Row

70 x12 (straight to next set)

100 x8

110 x10



Side Lat machine

25 x10

30 x10

50 x4 +10 half reps





-CG Bench

135 x10

185 x8

225 x6, 4



-Seated Dips

225 x15

245 x9

265 x6

-holy fuck. The hammer strength seated dip is 10x better than mine at home



-Skull Crusher

60 x8, 7



-Stopped at the PL gym close to my work. Definitely gonna be hitting it up at least once or twice a week. This place has everything a PL gym needs, plus all the hammer strength stuff… 6 benches, 8 squat racks, 2 with monos. 4 DL platforms. Real old school place. Kinda upset I never went here before. Hoping to meet some likeminded dudes…no luck today, but it’s noon on a Friday. Kinda stoked that they have a pullover machine too, haha.

Sounds like paradise lol