MESO-Rx

Anabolic Steroids

Don’t call it a comeback

Third bench day + random upper accessories



-Wide Grip Flat Bench
135 2x10
185 x15, 12, 10

-Pec Deck
90 x15
110 x12
130 x10 (RP), 5 (RP), 4

-Lat Pull over Machine
#8 x18, 2x12

-Hammer Strength Incline Press
1 Plt x18, 15

-Seated Shrug Machine
275 3x20

-DB Curls
30 3x10

-Hammer Curls
45 3x6
25 x18

CEC81C55-AC7A-417D-986D-3E002F04F5C3.jpeg
feeling pretty swole lately
 
Legs



-Low Bar Squat

135 x10

225 x6

315 x5

405 x6

-Not bad for not squatting in idk how long. Felt like I had ~2 more left.





-Leg Press

5 Plts x8

6 plts x8,

6 plts x6 (RP) 4 (RP) 2





-Lat Pulldown

120 3x12



-Leg Curl

70 x12

90 x10, 9



-Seated Lat Raises

20 3x12
 
Deload week. Starting a new block next week. This is a 24 week bench program, with a peak…I’m hoping to hit at least 320 before the peak, and hopefully 335+ at the peak.



-Incline DB Bench

40 2x20, 30,



-Wide Grip Lat PD

95 3x12



-Cable Flies

55 x15, 10



-DB Skull Crusher

25 3x12



-Lat Raises

3x15
 
Really busy this week + deload, so I didn’t bother even hitting the gym. Nutrition stayed on point, tho. Sitting at around 242-243 right now, leaner than I was at 228-230. Crazy. I’m Recomping without trying to. I feel I’d REALLY have to eat like shit to get fat on this blast. I literally drank a 12 pack of bud select on Friday night, woke up weighing less on Saturday.


-Just some lighter upper accessories today to round out the deload. Back on program tomorrow. (Week 5, day 1)



-Shrugs (1 ct pause)

135 x25

225 x22, 20



-Lat Raises

25 3x10



-Seated Dips

180 x20, 18



-Inverted Skull crusher (+DB Curls)

x12 / x12

x10 / x12





-Tricep Pushdown (+Hammer Curl)

x10 / x8

x9 / x8
 
Week 5, Day 1. Bench program

-Good bench session today. I think if I didn’t do volume beforehand, I could’ve gotten 245 for 8-10. Either way, I’m happy with where these numbers are going, for sure. Everything still feels good, no Tendonitis.

-Incline Bench

135 2x10

185 x10

225 x8

235 x7

245 x5

225 x6



-Lat PD

150 2x12, 10



-Cable Row

105 x18, 15, 14



-Pec Dec

100 x12

140 2x8



-Tricep Pushdown

70 2x10, 8
 
Sorry about the MIA bros. Pinched a nerve in my shoulder pretty bad and Life hit hard these last 2 weeks. A lot of family stuff, and to top it off, my shepherd got killed by a car this morning. Fun fucking times. Anyway, back at it…Giving up on full-on powerlifting for right now. Can’t stand being injured…Gonna learn from PA’s injuries, before I amass too many of my own, and just go for hypertrophy for a while.



-Incline Bench

135 2x10

185 x8

210 x5

225 3x8

185 x10



-DB Fly

40 x12, 9, 7



-Cable Fly

1x18 -AMRAP



-DB Hammer Curl

40 x11, 10 (DS)

25 x8



-DB Curl

15 x25, 20, 16
 
Got to hit up the PL gym today. I always get a great workout when I go there. Still trying to figure out when the big dudes are there…al I’m seeing are HS kids and fuck boys.


Shoulders + Triceps


-Seated DB Press

25 2x20

60 2x10

80 2x10, 7



-Lat Raise

20 3x10



-Machine Shoulder Press (3ct negatives)

1 Plt 3x10



-Skull Crushers

80 x12, 9, 4

-not sure what happened on the 3rd set, but I couldn’t go all the way down—like a huge pump, but in my inner arm…weird feeling.



-Seated Dips

185 x12

-After doing shoulders, I kept feeling this in my traps. Had to move to a different movement…Traps couldn’t take the shrugs lol


-Tricep Pushdown

70 x12

50 x10

40 x10



-Machine Shrugs

225 x25, 2x20
 
Monday: Chest + Bi’s





-Paused Bench

135 2x10

185 x10

225 x10

265 x5

245 x5





-Incline Chest Machine

2 Plt x10, 8, 7





-Incline DB Fly

50 x8

35 2x12





-Pec Dec

90 x18, 10





-EZ Curl

70 2x10, 5

-3 ct negs on last set





-Inc DB Curl

30 x7 (DS)

20 x4, 10





-Pinwheel Curl

40 x10

30 x8

20 x15

F5BC2D64-5AAE-47D1-B39E-34E1CA828D9C.jpeg

-Gym lighting helping here. But I feel whether I’m in a surplus or deficit I’m Recomping. Sitting at 238 here in the morning. Arms are nearly 18” soft.
 
Last edited:
Back



-Bent Over Row

135 x15

185 x10



-DL

155 x6

245 x6

335 x6

425 x6

535 x5

-Rogue DL bar made the top set so much easier. Not sure I would’ve gotten this on a stiff bar today. The lift felt half done before the weight even moved.



-Chest supported Row

1 Plt x15

2 Plt 2x12



-Straight arm Pushdown

#10 x13, 8 (DS),

#8 x4



-Seated Row

135 x15

105 x18, 15


-good DL session today. Everything is moving well. I don’t expect to put in much strength right now, but reps are moving.
 
NovaFlex said:
Rogue DL bar made the top set so much easier. Not sure I would’ve gotten this on a stiff bar today. The lift felt half done before the weight even moved.
Click to expand...
You went the Rogue route?

I just got my Rogue Ohio Power Bar, and waiting on my Texas Deadlift Bar which is supposed to be here Tuesday
 
Chest+Bi’s



-Paused Flat Bench

135 x10

185 x10

225 3x5

235 2x5

-Pausing with this volume. Shit.



-Pec Dec

100 x15, 2x13 (DS)

80 x8



-Incline Press Machine

1 Plt x15, 12,

1 Plt+25 x12, 9



-Hammer Curl

30 2x15, 12



-Ez Preacher Curl

45 x12, 10, 9



-Incline DB Curl

25 X9,

15 x10





-Machine Shrugs

315 x25
 
Back+Legs



-RDL

135 x10

225 x8

315 x8

365 x6



-Belt Squat

2 Plt x20
-This gym has a new Rogue belt squat. This thing is fucking amazing. Smooth as hell



-Leg ext.

60 x20

80 x15



-Seated Row

135 x20

150 4x12

-Was gonna do some lat pulldown today, but I’m just dead after the work week. Probably need to add another rest day into this 6 day program.
 
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