Meet Prep Workout Log

[Gain Train]

Shoulder Annihilation 4-23-17

• Seated OHP 70%: 135lbs 3 sets x 12, 225lbs 2 sets x 5, 1 set x Max Reps (I got 10)
• Incline DB Lateral Raise: 30lbs 3 sets x 8
• Wide Grip Upright Row: 135lbs 3 sets x 10, 165lbs 3 sets x 8
• Drop Set DB lateral Raise: 3 sets x5 (60lbs), x8 (45lbs), x12 (30lbs)
  • Super Set
• Face Pulls 1 sec hold: 80lbs 3 sets x 12
• Bent Over Lateral Raise: 30lbs 3 sets x 15

Got an amazing pump from this combo. I added the two extra movements to get more work in for my medial deltoids as i'm trying to add more width to myself up top.

 

[Gain Train]

Chest 4-24-17

• Paused Bench Press: 315lbs (77%) 1 set x 3 & 340lbs (83%) 1 set x 3
• Speed Bench Press: 265lbs (65%) 4 sets x 7 last set is an AMRAP (I got 15)
• Incline Press: 225lbs 4 sets x 6
• Chin Ups: 5 sets x 5 (Use weight if you can)
• Incline DB Fly: 30lbs 3 sets x 15
• Weighted Dips: 135lbs 5 sets x 5

 

[Gain Train]

Legs 4-25-17

• Belt-less Squat: 500lbs (75%) 5 sets x 5
• Snatch Grip RDL: 315lbs 4 sets x 6
• Leg Extension: 110lbs 3 sets x 8 each leg (read description below)
• Leg Curl: 110lbs 4 sets x 4 each leg
• SSB Squat: 225lbs 3 sets x 8

For the leg extensions just like the leg curls, bring the weight up using both legs and relax one leg and control the weight on the way down with the other leg

 

[Gain Train]

I've been gone but with the glory of writing down your workouts I can still update with what I had done in the period of time I was not updating this log.

Back 4-26-17

• Deadlift: 405lbs Max sets x 5 (I got bored after 10 sets and finished this movement with) 500lbs x AMRAP and got 6 reps which is a PR for me
• Barbell Shrugs: 405lbs 3 sets x 20
• Bent Over Overhand BB Row: 315lbs 3 sets x 8
• DB Row (Focus on 1 sec Contraction not the ego lift): 120lbs 4 sets x 10 each arm
• Chin Ups: 5 sets x 5
• Prison Rows (load with 25lbs for greater range of motion): 225lbs 3 sets x 12. Drop Set perform reps 12, 10, 8, 6 and each set remove a 25lbs plate

Shoulders 4-27-17

• Seated OHP: 245lbs 3 sets x 5, 1 set x Max Reps
• Incline DB Lateral Raise: 30lbs 3 sets x 8
• Wide Grip Upright Rows: 185lbs 3 sets x 8
• Standing Lateral Raise: 60lbs x 5, 45lbs x 8, 30lbs x 12 perform this drop set 3 times
• Face Pulls: 100lbs 3 sets x 12 1 sec hold

Off Day 4-28-17

Leg Day 4-29-17

• Squat: Pyramid 405lbs 3 sets x 5, 495lbs 2 sets x 5, 585lbs 2 sets x 1
• Snatch Grip RDL: 315lbs 5 sets x 5
• Tempo Leg Curl: (described in previous posts) 90lbs 6 sets x 4 per leg
• Hack Squat (feet at end of platform): 360lbs 4 sets x 8
• Weighted Lunges: 135lbs 4 sets x 20 lunges
• Single Leg Donkey Calf Raises: 320lbs 4 sets x 12 each leg

Back Day 4-30-17

• Wide Grip Chin Ups: 5 sets x 5
• Prison Rows (load with 25lbs for greater range of motion): 225lbs 3 sets x 12. Drop Set perform reps 12, 10, 8, 6 and each set remove a 25lbs plate
  
• Super set
  • Wide Grip Pulley low row: 200lbs 4 sets x 12
  • Wide Grip Pulley Pull overs: 150lbs 4 sets x 10
• Preacher Bicep Curls: 75lbs 3 sets x 8 (slow reps)

Chest Day 5-1-17

• Bench Press: (79%) 325lbs x 3, (86%) 355lbs x 3, (65%) 265lbs 8 sets x 5 (last set is an AMRAP I PR'd and got 16)
• Incline Barbell Press: 245lbs 4 sets x 5
• Over Head DB Tricep Ext: 100lbs 3 sets x 12
• Pec Fly (machine): 200lbs 4 sets x 10

Off Day 5-2-17

 

[Gain Train]

So I've been off cycle for about 4.5 weeks and I'm planning on getting back on come June. I haven't structured everything yet I've mostly been juggling ideas of compounds and esters. Currently I'm leaning towards Test Prop + Tren Ace + Clen + Aromasin..... I'm a low dose Test High Dose Tren kinda guy, Its what I work best with. This cycle will be run during a small portion of my hypertrophy training cycle and into a strength training cycle. The cycle will be good for keeping my strength up while I plan on leaning out for the next few months. Total dosage used will be less than a gram because I have never needed more, so the dosages are looking like they will be:

• Test Prop 150mg-200mg/wk
• Tren Ace 600mg/wk
• Clen 40mcg/day
  • I prefer Clen at a low dose and it always works so I have no clue why people like to run it higher, Ill keep my receptors clean with some occasional benadryl
• Aromasin 12.5mg E3D
  • Im keeping the aromasin low because of how low my test dose is and I will raise the dosage if Gyno rears it's ugly head

I haven't decided on a lab it will either be Mirakuru Pharma or Hyperion Labs. Today is the second leg day, time to lift some heavy weight!

 

[Gain Train]

Legs 5-3-17

• Beltless Squat: (83% of Beltless max) 500lbs 5 sets x 5
  • Drop Set: 4 sets x 5 (every set lower weight by 20lbs)
• Front Squat: 315lbs 4 sets x 5 (focus on depth and speed out of the hole)
• Hack Squat: 270lbs 4 sets x 16 (first 8 reps wide stance at the end of footplate to utilize more posterior chain and then last 8 reps bring feet together and back to engage more quad)
• Tempo Hamstring Curls: 90lbs 6 sets x 4 each leg
• Donkey single leg Calf Raise: 300lbs 4 sets x 12 each leg

This workout gained a little inspiration from one of my favorite bodybuilders Tom Platz, Today's back day is going to be Ronnie Coleman style and start off with deadlifts.