StillMind

Member
9/19/18 Arms & Shoulders


EZ bar curls
  • 60x12 / 70x10 / 80x8
Dumbbell skull crushers
  • 70x12 / 80x10 / 90x8
Arnold press
  • 40x10 / 45x8 / 50x8
Arnold curl
  • 40x8 / 40x6 / 30x8
Dumbbell extension
  • 30x8 / 35x8 / 40x7
Lateral raises
  • 25x8 / 30x8 /35x8
21s wide grip
  • 45x21 / 45x21 / 45x21
Rope pull apart
  • 35x12 / 50x12 / 65x8
Front raises
  • 30x8 / 30x8 / 30x8
 

StillMind

Member
9/20/18 Legs


Leg curls
  • 100x12 / 130x10 / 160x8
Leg extensions
  • 102x12 / 126x10 / 149x8
Adductors
  • 100x12 / 130x10 / 160x8
Abductors
  • 100x12 / 130x10 / 160x8
Dead lifts
  • 225x8 / 225x8 / 225x8 / 135x12
Sissy squats smith
  • 95x12 / 115x10 / 135x8
Seated calf raises
  • 45x15 / 45x15 / 45x15
Abcoaster
  • 20x12 / 20x12
Oblique plate crunch
  • 45x12 / 45x12 / 45x12
Leg lifts
  • 12 / 12 / 12
 

StillMind

Member
End of week 4

Week 1 at 194 and end of week 4 203.

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9/21/18 Chest & Back


Bench press
  • 185x8 / 185x8 / 185x8
T bar row
  • 120x10 / 170x10 /220x7
Incline bench
  • 135x8 / 135x8 / 135x8
Assisted pull-ups
  • 8 / 8 / -10x8
Pec deck
  • 130x12 / 160x10 / 180x8
Wide grip pulldowns
  • 145x12 / 160x10 / 175x8
 

StillMind

Member
9/22/18 Arms & Shoulders


Twisting curls
  • 40x10 / 45x10 / 45x10
Single arm dumbbell ext
  • 30x10 / 35x10 / 40x10
Military press
  • 95x10 / 115x6 / 65x10
Bent over concentration curl
  • 30x10 / 35x10 / 40x8
Dumbbell skullcrushers
  • 80x10 / 90x10 / 100x10
Lateral raise
  • 20x10 / 25x10 / 30x10
Reverse grip barbbell curls
  • 45x10 / 60x10 / 70x10
Cable overhead ext rope
  • 100x10 / 120x10 / 140x10
Front raises
  • 30x10 / 35x10 / 40x10
Overhead cable curl
  • 30x8 / 40x8 / 30x8
Lying single arm tricep ext
  • 30x10 / 30x10 / 30x10
Rear delt fly
  • 20x10 / 25x10 / 30x10
 

StillMind

Member
Felt like hitting arms again today.

9/23/18 Arms & Shoulders


21s
  • 40x21 / 40x21 / 40x21 / 40x21
Cable push down dropsets
  • 180x10 / 160x10 / 140x10 / 120x10
Preacher machine N
  • 140x10 / 140x10 / 140x10
Standing rope overhead ext
  • 100x20 / 110x12 / 110x12
Arnold curl
  • 30x10 / 30x10 / 30x10
Cable ball tricep ext dropset
  • 25x10 / 20x10 / 15x10
Hercules curls
  • 20x12 / 25x10 / 30x10
Dumbbell overhead ext
  • 30x10 / 30x10 / 30x10
Concentration curl
  • 30x8 / 30x8 / 30x8
Lying tricep ext
  • 30x8 / 30x8 / 30x8
Decline crunch ball throw
  • 15x15 / 15x15
 

StillMind

Member
Start of week 5 and I’m tired. Ready for a much needed rest day after 8 days straight. Pulled my groin early in the workout and felt fatigued today.

Next week I start Anavar. Trying to clean up my eating from a slump now and do everything to get the most out of the next month on it. My goal is to get down to 10% or so over the next month while maintaining 205-210.

9/24/18 Legs

Leg Ext
  • 126x12 / 149x10 / 173x8
Leg curls
  • 183x12 / 214x10 / 246x8
Adductors
  • 115x12 / 145x8 pulled groin
Straight leg deadlifts
  • 135x12 / 225x10 / 225x10
Leg press
  • 180x10 / 180x10 / 180x10
Comp motion leg press
  • +170x10 / +170x10 / +170x10
Seated calf ext
  • 140x12 / 180x12 / 220x12
 

StillMind

Member
9/26/18 Chest & Back


Decline chest press
  • 180x12 / 270x10 / 320x8
Fixed T bar row
  • 135x8 / 135x8 / 135x8
Flat dumbbell press
  • 50x12 / 60x10 / 70x8
Wide grip lat pulldown
  • 135x12 / 150x10 / 165x8
Incline chest press
  • 90x12 / 180x10 / 230x8
Cable row
  • 135x12 / 150x10 / 165x8
Machine crunch
  • 100x12 / 100x12 / 100x12
 

StillMind

Member
9/28/18 Legs


Squats
  • 225x5 / 275x5 / 295x5
Leg ext
  • 130x10 / 160x10 / 190x10
Leg curls
  • 130x10 / 160x10 / 190x10
Adductors
  • 100x10 / 100x10 / 100x10
Abductors
  • 100x10 / 100x10 / 100x10
Seated calf ext
  • 220x12 / 260x10 / 300x8
Sissy squat ss seated calf raises
  • 135x12 / 185x12 / 205x10
  • 135x10 / 135x12 / 135x10

9/27/18 Arms & Shoulders


Military press
  • 95x8 / 105x8 / 115x8
Arnold curls
  • 30x12 / 35x8 / 35x8
Dumbbell ext
  • 35x10 / 40x10 / 45x10
Lateral raises
  • 30x8 / 30x8 / 30x8
Rope pulldown
  • 50x12 / 65x10 / 80x10
Hammer curls TUT
  • 50x12 / 50x10 / 50x8
Front raises
  • 30x12 / 35x10 / 40x8
Dumbbell skull crushers
  • 80x12 / 90x10 / 100x8
Reverse curls
  • 60x12 / 70x10 / 80x8
 

StillMind

Member
Forgot to post yesterday’s workout. Started my Anavar early yesterday and I haven’t been able to stop sweating since. Going to be scheduling my blood test soon to see where I’m at mid cycle.

10/1 Arms & Shoulders


Ez bar curl
  • 70x12 / 80x10 / 90x8
Seated dumbbell skullcrusher
  • 70x12 / 80x10 / 90x8
Arnold press
  • 50x12 / 55x10 / 60x8
Hammer curls
  • 50x10 / 55x10 / 60x10
Dumbbell ext
  • 30x12 / 35x10 / 40x8
Leaning single lateral raise
  • 25x8 / 30x8 / 35x8
Cable curl SS pushdown
  • 100x12 / 120x10 / 140x8
  • 160x12 / 180x10 / 200x8
Reverse cable cross
  • 25x12 / 30x10 / 35x8

9/30/18 Chest


Bench press
  • 185x10 / 190x8 / 195x5
Incline bench press N
  • 135x8 / 155x7 / 135x6
Decline bench press
  • 205x4 / 185x10 / 185x10 / 175x8
Decline cable fly
  • 25x12 / 30x10 / 35x10
Machine crunch front and sides
  • 100x12 / 100x12 / 100x12
Lying leg lifts
  • 12 / 12 / 12
 

StillMind

Member
10/2/18 Back


Pull ups
  • 10 / 10 / 10
T bar row
  • 145x12 / 195x10 / 230x8
Lat pulldown machine
  • 180x12 / 270x10 / 320x8
Dumbbell row
  • 80x8 / 90x8 / 100x8
Lat pulldown
  • 150x10 / 165x10 / 180x10
Cable row
  • 135x10 / 150x10 / 165x10
Seated row machine
  • 130x10 / 160x10 / 190x10
Machine crunch
  • 140x12 / 160x12 / 180x12
 

StillMind

Member
strength is up significantly on major lifts. Good work man!

Thanks man. I’m glad my hard work is paying off. Hitting everything twice a week has been killer. Thinking about switching to hitting everything once a week.
 

StillMind

Member
Yesterdays workout

10/6/18 Chest & Back


Dips
  • 12 / 12 / 12
Pull ups
  • 12 / 10 / 8
Incline dumbbell press
  • 70x8 / 80x8 / 90x6
T bar row
  • 170x8 / 195x8 / 245x8 / 145x8
Dumbbell fly
  • 30x12 / 35x10 / 40x8
Dumbbell row
  • 85x8 / 95x8 / 105x8
Dumbbell hammer press
  • 40x12 / 50x10 / 60x8
Cable row
  • 180x8 / 195x8 / 210x8
Dumbbell pullover
  • 50x12 / 60x10 / 70x8
 
Yesterdays workout

10/6/18 Chest & Back


Dips
  • 12 / 12 / 12
Pull ups
  • 12 / 10 / 8
Incline dumbbell press
  • 70x8 / 80x8 / 90x6
T bar row
  • 170x8 / 195x8 / 245x8 / 145x8
Dumbbell fly
  • 30x12 / 35x10 / 40x8
Dumbbell row
  • 85x8 / 95x8 / 105x8
Dumbbell hammer press
  • 40x12 / 50x10 / 60x8
Cable row
  • 180x8 / 195x8 / 210x8
Dumbbell pullover
  • 50x12 / 60x10 / 70x8
Something this new program implements a lot of weekly is floor presses. Not sure if you’ve ever done them but give them a shot in the beginning of your chest workout some day. Great to drive the blood into your pecs and get some real hard contractions and build density as well. Then going into another compound like incline presses feels awesome.
 

StillMind

Member
Something this new program implements a lot of weekly is floor presses. Not sure if you’ve ever done them but give them a shot in the beginning of your chest workout some day. Great to drive the blood into your pecs and get some real hard contractions and build density as well. Then going into another compound like incline presses feels awesome.

I’ll give it a shot. Last time I listened to you about the leg day, my squats shot way up when I started doing them fresh again.
 

StillMind

Member
10/8/18 Arms & Shoulders


Hammer curls
  • 50x8 / 60x8 / 70x8
Dumbbell skullcrusher
  • 90x8 / 100x8 / 110x7
Arnold press
  • 60x8 / 60x8 / 60x8
Barbbell curls
  • 80x8 / 90x8 / 100x7
Pushdowns
  • 180x8 / 190x8 / 200x8
Lateral raises
  • 30x8 / 35x8 / 40x8
Concentration curls
  • 30x8 / 35x8 / 40x8
Lying dumbbell ext
  • 30x8 / 35x8 / 40x8
Front raise
  • 30x8 / 35x8 / 40x8
Hercules curl
  • 20x8 / 20x8 / 20x8
Single arm cable pulldown
  • 20x8 / 20x8 / 20x8
Cable pull apart
  • 20x8 / 20x8 / 20x8
 

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