First Log: Sustanon, EQ, and TBol

[Worf]

The longer esters in the sustanon are built up? Never used it myself, I wonder if others have similar experience as yours.

 

[Jackreature]

The longer esters in the sustanon are built up? Never used it myself, I wonder if others have similar experience as yours.

Yeah i think it’s part that and part mental motivation - I’m really excited about the progress I’m having strength wise. Plus this week I dropped 4 lbs when I did my weekly weigh in today and I just look a lot harder and more vascular so that really had me amped up today.

Yeah I’m curious myself to hear others experience with it - I don’t see it discussed much here. I’ve always run Sust for my test and I never really felt that much different this late, however, this is the most I’ve run, although only by 125mg/wk. Also, I did a release graph for my cycle that’s on the first page and it does show that the decanoate ester portion of the sustanon hits peak blood levels at about 10 weeks but obviously that’s just an educated guess at best especially with the huge variations in metabolisms etc.

 

[Jackreature]

Sunday, July 29th, Medium Day
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F

Meal 2 (2 hours preworkout)
8 oz grilled chicken
1/2 serving LF shredded mozzarella
1 spinach wrap
479 cals, 58g P, 46g C, 7g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1/2 banana
418 cals, 44g P, 56g C, 2g F

Meal 4
8 oz grass fed 90/10 ground bison
Broccoli
1 TBS Coconut Oil
506 cals, 46g P, 3g C, 35g F

Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F

Totals:
2219 total cals
226g P
151g C
77g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: 312.5mg Sustanon, 225mg EQ, 50mg TBol (taken prior to morning walk or 1st meal - apparently undigested dietary fats can absorb TBol in the stomach and lower its bioavailability so its recommended to take on an empty stomach - also its got a 16 hour half-life so once a day dosing seems ample; any thoughts on this?)

Cardio: 35 min brisk outdoor walk upon waking, 15 min brisk walk immediately after meal 5

Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)

Flat Bench Press
Warmup: Bar
1x10

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 225#
1x5

Warmup: 275#
1x4

Warmup: 305#
1x2

Working: 320#
1x5

Working: 325#
2x5

Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 280#
3x8

Incline Dumbbell Fly
1x50sx12
1x60sx12
1x70sx12
1x80sx12
Dropx60x14

Barbell Row
Warmup: Bar
1x12
1x10

Warmup: 135#
1x10

Warmup: 185#
1x8

Warmup: 225#
1x6

Warmup: 255#
1x5

Working: 275#
3x10

Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15

Warmup: 75 per side
1x10

Warmup: 95 per side
1x8

Working: 125 per side
1x15
1x15
1x13 slow stretch and fast contraction

Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12

Warmup: 75 per side
1x10

Working: 95 per side
1x12

Working: 105 per side
1x11

Working: 115 per side
1x8
Drop x 80 per side x 10

Close Grip Bench
Warmup: Bar
1x12

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 205#
1x5

Warmup: 225#
1x3

Working: 245#
1x8

Working: 265#
1x6

Working: 275#
1x4

Working: 280#
1x3

FST 7: Triceps Seated Overhead Cable Extension, EZ Bar attachment
6x90x15
1x90x13
Superset With:
FST 7: Biceps Machine Close Grip Preacher Curl
4x125x15
2x125x14
1x125x12

 

[Morefyah]

Sunday, July 29th, Medium Day
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F

Meal 2 (2 hours preworkout)
8 oz grilled chicken
1/2 serving LF shredded mozzarella
1 spinach wrap
479 cals, 58g P, 46g C, 7g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1/2 banana
418 cals, 44g P, 56g C, 2g F

Meal 4
8 oz grass fed 90/10 ground bison
Broccoli
1 TBS Coconut Oil
506 cals, 46g P, 3g C, 35g F

Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F

Totals:
2219 total cals
226g P
151g C
77g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: 312.5mg Sustanon, 225mg EQ, 50mg TBol (taken prior to morning walk or 1st meal - apparently undigested dietary fats can absorb TBol in the stomach and lower its bioavailability so its recommended to take on an empty stomach - also its got a 16 hour half-life so once a day dosing seems ample; any thoughts on this?)

Cardio: 35 min brisk outdoor walk upon waking, 15 min brisk walk immediately after meal 5

Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)

Flat Bench Press
Warmup: Bar
1x10

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 225#
1x5

Warmup: 275#
1x4

Warmup: 305#
1x2

Working: 320#
1x5

Working: 325#
2x5

Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 280#
3x8

Incline Dumbbell Fly
1x50sx12
1x60sx12
1x70sx12
1x80sx12
Dropx60x14

Barbell Row
Warmup: Bar
1x12
1x10

Warmup: 135#
1x10

Warmup: 185#
1x8

Warmup: 225#
1x6

Warmup: 255#
1x5

Working: 275#
3x10

Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15

Warmup: 75 per side
1x10

Warmup: 95 per side
1x8

Working: 125 per side
1x15
1x15
1x13 slow stretch and fast contraction

Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12

Warmup: 75 per side
1x10

Working: 95 per side
1x12

Working: 105 per side
1x11

Working: 115 per side
1x8
Drop x 80 per side x 10

Close Grip Bench
Warmup: Bar
1x12

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 205#
1x5

Warmup: 225#
1x3

Working: 245#
1x8

Working: 265#
1x6

Working: 275#
1x4

Working: 280#
1x3

FST 7: Triceps Seated Overhead Cable Extension, EZ Bar attachment
6x90x15
1x90x13
Superset With:
FST 7: Biceps Machine Close Grip Preacher Curl
4x125x15
2x125x14
1x125x12

Nice work Jack!
It’s always good to take your orals with some fats as it HELPS with absorption. I am not sure where you your getting that info.
Anyway I would suggest mCT oil or flax oil.

 

[Eman]

It’s always good to take your orals with some fats as it HELPS with absorption. I am not sure where you your getting that info.

It's true, actually.

There's a study that shows higher nitrogen retention when taken on an empty stomach. Due to the oral AAS being fat soluble and attaching to undigested fats, lowering the bioavailability.

Does it actually matter? Probably not much.

 

[Morefyah]

It's true, actually.

There's a study that shows higher nitrogen retention when taken on an empty stomach. Due to the oral AAS being fat soluble and attaching to undigested fats, lowering the bioavailability.

Does it actually matter? Probably not much.

Interesting, I was always told fats are good with methylated orals. How about grapefruit juice, do you think that helps with absorption?

 

[Eman]

Interesting, I was always told fats are good with methylated orals. How about grapefruit juice, do you think that helps with absorption?

I'm not exactly sure of the MOA behind grapefruit juice, I know it is able to potentiate many, many drugs though. But I don't think it's the same as increasing bioavailability... I'm honestly not sure, I'd have to research it.

And yes, I've heard that orals should always be taken with food too... Which is why I say it shouldn't matter a ton. I was just pointing out the reasoning behind what Jack mentioned.

 

[Morefyah]

I'm not exactly sure of the MOA behind grapefruit juice, I know it is able to potentiate many, many drugs though. But I don't think it's the same as increasing bioavailability... I'm honestly not sure, I'd have to research it.

And yes, I've heard that orals should always be taken with food too... Which is why I say it shouldn't matter a ton. I was just pointing out the reasoning behind what Jack mentioned.

Yeah man thanks for sharing that that knowledge. I honestly had no idea about the bioavailability thing. I’ve done it both ways and never really noticed a difference, but good to know.

 

[Jackreature]

Nice work Jack!
It’s always good to take your orals with some fats as it HELPS with absorption. I am not sure where you your getting that info.
Anyway I would suggest mCT oil or flax oil.

Thanks man! Really been super fucking motivated and been putting in some serious work.

Yup, as @Eman noted, the ability of fats to digest AAS is what causes the decrease of bioavailability since the AAS gets metabolized by the fats in the stomach. I have online access to the PDR to research and read about drugs in case I need a refresher on contraindications or whatever so I just pulled up Oxandrolone and scanned the prescriber's guidelines and it specifically states to inform patients to take WITHOUT food in order to ensure the medication is absorbed appropriately.

Here is the specific quote from "Anabolics" I want to draw attention to:
Administration (General):
Studies have shown that taking an oral anabolic steroid with food may decrease its bioavailability.565 This is caused by the fat-soluble nature of steroid hormones, which can allow some of the drug to dissolve with undigested dietary fat, reducing its absorption from the gastrointestinal tract. For maximum utilization, this steroid should be taken on an empty stomach.

I wanna take a second to make sure everybody knows about William Lewellyn and his text book, "Anabolics;" he just released the 11th edition at the end of 2017 and it is better than its ever been. It even goes into SARMs and peptides now. It is the only textbook ever written on PEDs and the only place that I know of that is comprised of solely credible, researched, referenced information on each and every compound in the book. If you don't have it, get it IMMEDIATELY; you can get the book for about $80 - $100 or the Ebook for about $10. It literally sits on my coffee table in my living room when I'm not having company lol.

Also, here is a link to William Lewellyn's website, https://anabolic.org/, that does contain a substantial portion of his book but, honestly, nothing is like the detail of the book - it has a photo library to help ID counterfeit growth, IGF, AAS, etc. - its just totally worth it. You can also purchase his RoidTest through his website and, if you don't have that already, then my advice is to get that immediately as well. If I can spend the type of money I do on the drugs, then I better be pay a small fraction of that to learn about the drugs and to ensure the drugs I take are real lol.

 

[Jackreature]

Grapefruit increases the absorption of oral AAS, and essentially every single medicine and supplement, because of the furanocoumarins in the grapefruit; they happen to inhibit the enzymes in your body that are most efficient at breaking down and restricting the amount of medicine or supplement that ends up in your blood. You end up with higher concentrations of the active ingredient in your blood stream and, therefore, a more potent reaction but also more potent side effects. Hope this helps!

 

[Jackreature]

Monday, July 30th, Low Day (Cycle Day: 71)
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F

Meal 2
8 oz chicken breast
1 TBS coconut oil
1 TBS olive oil
Green Squash
483 cals, 48g P, 3g C, 31g F

Meal 3
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 4
1 scoop whey isolate
1 scoop casein
2 TBS Peanut Butter
431 cals, 57g P, 8g C, 19g F

Totals
1687 cals
200g P
20g C
91g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear: 50mg Turinabol

Cardio: 60min brisk outdoor walk upon waking

Workout: N/A

Notes: I was significantly more hungry today and I was able to walk far faster than usual without getting any more winded (my tracking app showed that I was almost a full minute faster per mile); I am contributing this to either the Turinabol or the placebo effect. I am interested to see how my walk and workout goes today (Tuesday, July 31st) to see if I notice extra endurance again. It was a nice surprise to have the walk go so easily especially as a I am tiring out a bit from the diet but it kinda sucked to feel so hungry all day.

 

[Jackreature]

Tuesday, July 31st, Medium Day (Cycle Day 72)
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F

Meal 2 (2 hours preworkout)
1 scoop whey isolate
2 eggs
4 oz flank steak
1 spinach wrap
655 cals, 62g P, 46g C, 23g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1 banana
453 cals, 50g P, 61g C, 1g F

Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
432 cals, 49g P, 3g C, 25g F

Totals:
2133 total cals
211g P
158g C
73g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: 50mg Turinabol

Cardio: 30min brisk outdoor walk upon waking, 15min brisk walk immediately after meal 4

Workout: Main Lifts

Squat
Warmup: Bodyweight
2x12

Warmup: Bar
2x10

Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x3

Working: 475#
1x5

Working: 485#
1x5

Working: 495#
1x5

Overhead Press
Warmup: Bar
1x12
1x10

Warmup: 95#
1x8

Warmup: 135#
1x6

Warmup: 185#
1x4

Warmup: 210#
1x2

Working: 225#
3x5

Deadlift
Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x3

Warmup: 465#
1x2

Working: 500#
1x5

Working: 510#
2x5

 

[Jackreature]

Wednesday, August 1st, Low Day (Cycle Day: 74; realized I was fucking up the dates by one lol)
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F

Meal 2
8 oz chicken breast
1 TBS coconut oil
1 TBS olive oil
Green Squash
483 cals, 48g P, 3g C, 31g F

Meal 3
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 4
1 scoop whey isolate
1 scoop casein
1 TBS Peanut Butter
341 cals, 54g P, 5g C, 11g F

Totals
1587 cals
196g P
17g C
83g F

Supplements: GNC Mens multivitamin, 4 ES Fish Oil

Gear: 50mg turinabol & .5mg Arimidex

Cardio: 30 min brisk outdoor walk upon waking; 20 min brisk outdoor walk after meal 4

Workout: N/A

Notes: I increased my fish oil intake from 2 ES pills (2500mg) to 4 ES pills (5000mg) daily (1 per meal) to try and combat the negative cardiovascular effects that oral AAS tend to present. Otherwise, all is well and everything is staying the same.

Happy Lifting!

-Jack

 

[Jackreature]

Thursday, July 26th, Low Day (Cycle Day # 68)
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
1/2 serving LF mozzarella cheese
Large coffee with lactose free Half n half
428 cals, 46P, 9g C, 24g F

Meal 2 (2 hours pre-workout)
8 oz ground chicken
1 TBS coconut oil
Green Squash
363 cals, 48g P, 3g C, 17g F

Meal 3 (post-workout)
2 cups coconut water
2 scoops Whey Isolate
329 cals, 50g P, 30g C, 1g F

Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 5
1 scoop casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 10g F

Totals
1698 cals
223g P
47g C
71g F

Supplements: GNC Mens multivitamin, 4 ES Fish Oil

Gear and ancillaries: 312.5mg Sustanon, 225 mg EQ, 50 mg TBol

Cardio: 30m brisk outdoor walk upon waking; 25 min brisk outdoor walk between meals 4 & 5

Workout: Power and Hypertrophy: Bench, Legs, & Shoulders

Power Flat Bench Press - all about speed, I never get even close to muscular failure when power is the goal
Warmup: Bar
1x10

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 225#
1x4

Warmup: 255#
1x2

Working: 275#
6x3

Power Box Squat (parallel height box - these are important for me since I am an ass to calves squatter but can't afford to be in a meet; squatting to parallel makes me feel like I'm gonna get red lighted so this has been crucial for me to learn where to stop my descent when I have the heavier weights on my back) - same Power/Speed principle as the Bench
Warmup: Bodyweight
1x12

Warmup: Bar
1x10

Warmup: 135#
1x7

Warmup: 225#
1x5

Warmup: 315#
1x3

Warmup: 365#
1x2

Working: 395#
6x3

Romanian Deadlift
Warmup: 135#
1x10

Warmup: 185#
1x10

Warmup: 225#
1x10

Working: 255#
2x10
1x8

Lying Hamstring Curl
Working: 115#
2x15
1x22
Superset with:
Leg Extension
Working: 145#
2x15
1x28

Seated Dumbell Shoulder Press
Warmup: 40s
1x15

Warmup: 60s
1x12

Warmup: 75s
1x10

Warmup: 80s
1x6

Working: 90s
1x12
1x11
1x9
Dropx60sx12

Seated Dumbell Lateral Raise
Working: 30s
4x15 slow throughout with a pause and hard contraction at the top
Superset with:
Seated Dumbell Rear Delt Fly
Working: 30s
4x15 slow throughout with a pause and hard contraction at the top

 

[Jackreature]

Whoops - forgot to change the date after I copy and pasted. Should be:
Thursday, August 2nd, 2018 (Cycle Day # 75)

 

[Eman]

What's your TDEE, Jack?

I would commit suicide if I was working with 1500-1600cal a day.

 

[Jackreature]

What's your TDEE, Jack?

I would commit suicide if I was working with 1500-1600cal a day.

Lol. I do low days 4 times a week and 3 of those are my days off from the gym so its not too bad. Also, those days are supposed to be more like 1750-1850 but I keep dropping a meal cause I get busy, it gets late and I don't want to eat another meal or an excessively large one that close to bed. I've been slacking there - gotta pick it up.

 

[Jackreature]

Friday, August 3rd, Low Day (Cycle Day # 76)
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
1/2 serving LF mozzarella cheese
Large coffee with lactose free Half n half
428 cals, 46P, 9g C, 24g F

Meal 2
8 oz ground chicken
1 TBS coconut oil
Green Squash
363 cals, 48g P, 3g C, 17g F

Meal 3
1 cup coconut water
1 scoop whey
1 TBS Almond Butter
257 cals, 27g P, 17g C, 9g F

Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 5
1 scoop whey
1 scoop casein
1 TBS Peanut Butter
331 cals, 53g P, 5g C, 11g F

Totals
1752 cals
223g P
35g C
80g F

Supplements: GNC Mens multivitamin, 4 ES Fish Oil

Gear and ancillaries: 50 mg TBol

Cardio: 50 min brisk outdoor walk upon waking

 

[Jackreature]

Saturday, August 4th, High Day (Cycle Day # 77)
Diet:
Meal 1
1 large spinach wrap with:
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
1/2 serving of LF shredded mozzarella
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
858 cals, 58g P, 94g C, 24g F

Meal 2 (2 hours preworkout)
8 oz ground chicken
2 serving brown rice
1 TBS coconut oil
Broccoli
780 cals, 62g P, 97g C, 16g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1 banana
478 cals, 44g P, 71g C, 2g F

Meal 4
8 oz grass fed 90/10 ground bison
150g sweet potato
Broccoli
531 cals, 48g P, 33g C, 23g F

Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F

Totals:
2667 total cals
212g P
295g C
72g F

Supplements: GNC Mens multivitamin, 4 ES Fish Oil

Gear and ancillaries: 50mg TBol

Cardio: 30 min brisk outdoor walk upon waking; 15 min brisk outdoor walk after meal 5

Workout: Main Lifts

Squat
Warmup: Bodyweight
2x12

Warmup: Bar
2x10

Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x2

Working: 470#
1x5

Working: 480#
1x5

Working: 490#
1x5

Overhead Press
Warmup: Bar
1x12
1x10

Warmup: 95#
1x7

Warmup: 135#
1x5

Warmup: 185#
1x3

Warmup: 200#
1x2

Working: 215#
1x5

Working: 220#
1x5

Working: 225#
3x5

Deadlift
Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x3

Warmup: 465#
1x2

Working: 500#
2x5

Working: 505#
1x5

 

[Jackreature]

Sunday, August 5th, Medium Day
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F

Meal 2 (2 hours preworkout)
8 oz grilled chicken
1/2 serving LF shredded mozzarella
1 spinach wrap
479 cals, 58g P, 46g C, 7g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1/2 banana
418 cals, 44g P, 56g C, 2g F

Meal 4
8 oz grass fed 90/10 ground bison
Broccoli
1 TBS Coconut Oil
506 cals, 46g P, 3g C, 35g F

Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F

Totals:
2219 total cals
226g P
151g C
77g F

Supplements: GNC Mens multivitamin, 4 ES Fish Oil

Gear and ancillaries: 312.5mg Sustanon, 225mg EQ, 50mg TBol, & .25 mg Adex

Cardio: 40 min brisk outdoor walk upon waking

Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)

Flat Bench Press
Warmup: Bar
1x10

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 225#
1x5

Warmup: 275#
1x4

Warmup: 315#
1x2

Working: 325#
2x5

Working: 330#
1x5

Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 285#
3x8

Incline Dumbbell Fly
1x50sx15
1x60sx15
1x70sx12
1x80sx13
Dropx60x11

Barbell Row
Warmup: Bar
1x12
1x10

Warmup: 135#
1x10

Warmup: 185#
1x8

Warmup: 225#
1x6

Warmup: 255#
1x5

Working: 275#
1x12
1x10

Working: 295#
1x10


Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15

Warmup: 75 per side
1x10

Warmup: 95 per side
1x8

Working: 135 per side
1x15
1x14
1x11 slow stretch and fast contraction

Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12

Warmup: 75 per side
1x10

Working: 95 per side
1x12

Working: 110 per side
1x12

Working: 120 per side
1x9
Drop x 80 per side x 8

Close Grip Bench
Warmup: Bar
1x12

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 205#
1x5

Warmup: 225#
1x3

Working: 245#
1x8

Working: 265#
1x6

Working: 275#
1x5

Working: 285#
1x3

FST 7: Triceps Rope Pressdown
5x85x12
2x85x15
Superset With:
FST 7: Biceps Rope Hammer Curl
5x115x12
2x115x15