Fall/Winter Bulk Log

[Cash43]

Kicked off new cycle and routine today, I'll be posting daily log for anyone bored or interested:

40 years old
5'7" 189lbs
BF 12/14% (off caliper measurements)

Cycle:
1-16 TestE 600mg/week
1-14 deca 400mg/week
1-4 dbol/drol 50/50mg ed
13-16 dbol/drol 50/50mg ed

Macros: 3750 cal 300P/450C/85F

Push-Pull-Leg routine
P/P/L/P/P/L/rest

 

[Cash43]

Push Day
•Incline bench 15/10/8/5/15
•DB shoulder press 15/12/8/10
•Hammer Strength bench 12/10/8/12
(Super Set)
•Pec Deck 10/10/10/10
•Incline cable fly
•2way DB side raises 24/20/16/24/30
•DB front raises 15/12/10/8
(Super set)
•DB skull crushers 15/12/10/8
•Tri cable push down 20/15/10/25
•3way tri rope ext 15/12/8/15
•DB pull over 10/10/10
(Super set)
Push ups 15/15/15

 

[macabremitch]

subbed , whatcha trying to get up too bro?

 

[Cash43]

subbed , whatcha trying to get up too bro?

I'd be very pleased with 205, but realistically thinking 200

 

[Cash43]

Pull Day
•Body weight/Weighted Pull ups 15/15/12/10/10
•B/O VBar row 15/12/8/8(drop)10(drop)12
•Rack Pulls 12/10/8/10
(Super Set)
•DB Shrugs 20/15/10/20
•VBar Lat Pull down 15/12/10/8
(Super Set)
•B/O DB rear delt flys 20/20/20/20
•DB Hammer curls 12/10/8(drop)12
•Machine Preacher curls 20/15/10/8
•Underhand Row machine 20/20/16
•Vertical Traction wide Lat Pull down 20/15/12/10/8(drop)20

 

[Cash43]

Leg day (quad dom)
•Hack Squat 12/10/8/10/12/15
•Seated Horz Press 20/18/16/14
•Seated Calves 20/20/20/20/20
•Seated Curls 20/20/20
(Super Set)
•Sissy Squat 12/12/12
•Abductor 15/12/10
(Super Set)
•Adductor 15/12/10
•Leg Ext (drop sets) 10x3/8x3/6x3
•Contraction Hold 30secs x3

 

[Cash43]

Push Day
•Flat Bench 15/12/10/8/6/15
(4-1-1-0)
•Behind Neck Smith Press 12/10/10/8
(Super Set)
•1 arm Shoulder Press 10/10/8/8
•Hammer Incline Press 15/12/8/15/20
•Incline DB fly 20/20/20
(Super Set)
•Over/Under Tri Press down 24/24/20
•DB Side Raises 20/18/16/14/12/20
•Seated Tri Ext 12-12/10-10/10-10-10
(Drop sets)
•Cable Cross Over 15/15/15
•DB Pull Over 10/10/10

 

[Cash43]

Pull Day
•Pull Ups 12/12/12/12/12
•Hammer Lat Row 15/12/10/8
(Single arm)
•Hammer Rev Grip High Row 12/10/15/20
•BB Shrug 20/20/20/20
(Super Set)
•DB Shrugs 10/10/10/10
•Low Row Machine 20/15/12
•Rope Face Pull 20/20/15/20
(Super Set)
•Hyper Ext 15/15/15/15
•BB Cable Preacher Curl 15/12/10/8
•Lat Pull Down 12/12/12
(Super Set)
•Seated Row 12/12/12
•Alt DB Curl 12/10/8
(Super Set)
•Rev EZ Curl 12/10/8

 

[Cash43]

Leg Day (ham dom)
•SLDL 12/10/8/4/10
•Leg Press 15/12/10/8
•Seated Ham Curls. 20/15/12/10
(Super Set)
•Seated Calves 25/25/25/25
•Vertical Leg Press 10/10/10
(Feet high)
•Laying Ham Curls 15/12/10/8
•Single Standing Curls 15/12/10/15
•Leg Ext 25/20/15

 

[Cash43]

1 week morning weigh in, 193lbs, up 4lbs

 

[Savagesteve]

Subbed!

 

[Cash43]

Push Day
•Incline Bench 12-10/8/6
(Super Set)
•Low Incline DB press 12/10/8/10

•Hammer Machine Shoulder Press 15/12-10/8

•DB Bench 12-12/10-10/8-8/6-6
(Drop sets)

•Front Plate raise 10/10/10
(Triple set)
•Side lat plate raise 10/10/10
(Triple set)
•Single front plate raise 10/10/10

•Dips 12/12/12/12
(Super Set)
•Push ups 15/15/15/15

•Rope Tri ext 15/12/10/8
(Super Set)
•Pec Deck 20/18/16/20

DB Side Lat raises 10-10-10/8-8-8/6-6-6
(Double drop)

•Incline DB skull crushers 15/12/10/10
(Super Set)
•Incline DB cross face 15/12/10/20

•Cable Cross Overs 20/15/10

 

[Cash43]

Pull Day
•Vbar rows 15/12/10/8/12/20

•Pull Ups 10/10/10/10/10/10

•Rack Pull/Shrugs 15/12/10/8

•Seated Wide Cable row 20/15/12/15-15

•Rev Pec Deck 20/15/12
(Super Set)
•Rope Face Pulls 15/15/15

•Seated Single Cable Curls 20/16/20
(On cable row machine)

•BB Cable 21's 21/21/21/21

•Dgrip Lat Pull 15/12/10/8/20
(Super Set)
•EZbar Pull over 10/10/10/10

•Alt DB Curls 15/12/10

 

[Cash43]

Legs (quad day)
•Squats 15/12/12/10/8/8/4/10

•Seated Calves 25/25/25/25

•Cannon Ball Leg Press 20/15/12
(Super Set)
•Seated Leg Curls 15/12/10

•Platz Hack Squat 12/12/12/10

•Seated Leg press 20/20/20
(Single Leg)

•Leg Ext 12-10/8
(Super Set)
•Walking Lunges 10/10/10

•Calve burn out 30/30/30

•BFR Single Leg Ext 10/10/10/10/10/10

 

[Cash43]

Push Day
•Bench 6-8-10/6-8-10/6-8-10/8-10-12
(Double Drop)

•Behind Neck Smith Press 15/15/12/10
(Super Set)
•Front Plate Raise 15/15/15/15

•Incline Hammer machine 12/10/8/15
(Super Set)
•Incline DB fly 12/10/12/15

•Over Head Tri Machine 20/15/10
(Super Set)
•Rev Cable Tri Ext 15/12/20

•DB Side Raise 29/16/12/10

•Chest Press Machine 20/16/24

•Pec Deck 20/20/20
(Super Set)
•Cable Kick Back 15/15/15

 

[Cash43]

Pull Day
•Pull Ups 15/15/12/8/6/6/12

•Rack Pulls 12/10/6/10

•Hammer Strength Row 15/12/10/8
(Super Set)
•Hammer Strength Lat 12/12/10/15

•Meadows Rows 15/12/10
(Super Set)
•Rev Pec Deck 15/12/10

•DB High Pull 15/12/10
(Super Set)
•Rear Delt Fly 15/12/10

•Spider BB curl 10/8/15

•Hammer Curls 10/8/8
(Super Set)
•Rev EZbar Curls 10/10/10

•Underhand Row Machine 15/12/10

 

[MONTANA69]

hows it going bro?