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FourOneDeuxFitt said:
^^^ @DrankSlangin you would enjoy this leg workout. Probably one of the toughest I’ve done by him yet
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Dude squat drop sets are hell. BSS and back drop sets are brutal, but I don’t think anything comes close to a squat drop. Even a 50 rep leg press drop where you can’t even see the last 30 reps because the burn is so intense in your quads, squat drops are harder.
 
I love watching you go through the Gauntlet. My trainer and I are having disagreements now, it’s only week 3, but I’m thinking of either giving him another month or pulling the plug. He insists on training one muscle group 1x per week. I want to be at least 2x. Says I’ve been overtraining is why I tweaked my iliopsoas and bicep tendon. He started me at 3200cal, I kept dropping weight so he upped them to 4700! I was unable to eat my 6th meal 2 days ago, but still got 4300cal in, and he lit me up lol. Doesn’t like talking science, gives me shit for being a calorie counter. I love him challenging me but I question his knowledge. I think he’s a genetically gifted freak that can grow at 1x weekly and eat whatever. Dude played LB for Alabama Crimson Tide 10 years ago.

Anyways look at me hijacking your log. Sorry haha, my long winded point is that I’m envious of the program you’re running now! I think you’re gonna gain a plenty my brother.
 
DrankSlangin said:
I love watching you go through the Gauntlet. My trainer and I are having disagreements now, it’s only week 3, but I’m thinking of either giving him another month or pulling the plug. He insists on training one muscle group 1x per week. I want to be at least 2x. Says I’ve been overtraining is why I tweaked my iliopsoas and bicep tendon. He started me at 3200cal, I kept dropping weight so he upped them to 4700! I was unable to eat my 6th meal 2 days ago, but still got 4300cal in, and he lit me up lol. Doesn’t like talking science, gives me shit for being a calorie counter. I love him challenging me but I question his knowledge. I think he’s a genetically gifted freak that can grow at 1x weekly and eat whatever. Dude played LB for Alabama Crimson Tide 10 years ago.

Anyways look at me hijacking your log. Sorry haha, my long winded point is that I’m envious of the program you’re running now! I think you’re gonna gain a plenty my brother.
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Nah man I love when you come around bro!! Sounds like you already have your mind made up about your trainer though imo. 3200 to 4700 is a HUGE jump. & I don’t necessarily agree with once per week. Twice minimum I believe. I mean for fuck sake even DC Training is more than once a week at maximum intensity. Plus. Your educated enough that I believe you’d enjoy running your own show.

I love this program so far. I’m hoping for a good end result and you already know I’m gonna work my ass off.
 
FourOneDeuxFitt said:
Nah man I love when you come around bro!! Sounds like you already have your mind made up about your trainer though imo. 3200 to 4700 is a HUGE jump. & I don’t necessarily agree with once per week. Twice minimum I believe. I mean for fuck sake even DC Training is more than once a week at maximum intensity. Plus. Your educated enough that I believe you’d enjoy running your own show.

I love this program so far. I’m hoping for a good end result and you already know I’m gonna work my ass off.
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Thanks man, appreciate the feedback. I agree with you 100%. I have a few more sessions with him, then i’ll change gears this weekend.
 
WEEK 1
BACK/CHEST/SHOULDERS


HS PULLDOWNS
RPE 8
180x10, 230x10, 10

WIDE GRIP CHINS
RPE 8
10, 10, 10

SEATED CABLE ROWS
RPE 8
140x10, 120x10, 10

BANDED HYPEREXTENSIONS
RPE 8
10, 10, 10

CABLE/MACHINE FLY
RPE 8
110x10, 120x10, 10

INCLINE DB PRESS
RPE 8
75’s x8, 8, 8

SIDE LATERALS MACHINE
RPE 10
40x15, 15, 15

REVERSE PEC DECK
RPE 10
140x12, 12, 12


Solid workout to finish up week one guys. My body feels GREAT!
 
@StillMind @Morefyah

Thanks guys. I haven’t really been in much of a deficit to be honest man. I think the big difference is work. I burn a ton of calories at work man. Like it’s rodiculous the amounts I sweat while I’m there. Only other changes I’ve really made is cut back on fats a bit and eat a lot more fruit. Cut carbs out a few hours before bed and that’s about it nothing major.
 
WEEK 2
BACK/BICEPS/CHEST/TRICEPS


WIDE GRIP CHINS
RPE 8
10, 10, 10, 10

SUPINATED PULLDOWNS
RPE 8
120x10, 10, 10, 10

EXERCISE X
RPE 8
40x10, 10, 10, 10

PREACHER CURLS
RPE 10
60x8, 8, 8, 8

SEATED INCLINE DB CURLS
RPE 10
20’s x8, 8, 8, 8


DB SIDE LATERALS SS DB FRONT RAISES
RPE 10
15’s x15/15, 15/15

MACHINE PRESS (used an incline machine)
RPE 8
150x8, 8, 8

FLAT DB PRESS
RPE 8
80x8, 70x8, 8

DIPS
RPE 8
10, 10, 8

TRICEP PUSHDOWN W/ SINGLE HANDLES
RPE 10
50x15, 15, 15



Kicked off the new week good. Already stronger on a couple exercises. Crazy how quick it comes back. This program is nonetheless my favorite to date so far. Forgot to weigh in so will do that tomorrow morning and update.

GEAR:
Test Cypionate 600mg/wk
Equipoise 1200mg/wk
TBol 60mg/day split 2x doses
HCG 1000iu per week split 2x doses
Aromasin 12.5mg 2x per week with HCG shots.
 
Last edited:
WEEK 2
HAMSTRINGS/GLUTES/ABS/CALVES

SEATED LEG CURLS
RPE 8
110x15, 15, 15
90x15

SMITH MACHINE SLDL
RPE 8
245x8, 8, 8, 8

GLUTE KICKBACKS
RPE 8
130x12/12, 12/12, 12/12, 12/12

STATIONARY LUNGES
RPE 8
20x12/12, 12/12, 12/12, 12/12

STANDING TOE RAISES
RPE 10
4 sets of 15

SEATED TOE RAISES
RPE 10
4 sets of 12

LEG RAISE
RPE 10
4 sets to failure

ROPE CRUNCH
RPE 10
4 sets to failure



Weight this morning only up about a half lb since beginning of week one. Which is fine because visually leaner just in the first week with the TBol kicking in.

Also, first leg workout of the week just as one working set was added to each back exercise yesterday for added volume today one working set was added to hams and glutes for added volume for week 2. Solid workout today. Glutes and hams feel awesome I’ve never worked them out alone like this but I’m becoming a fan of it for sure.
 
WEEK 2
CHEST/ TRICEPS/ BACK/ BICEPS/ SHOULDERS


BANDED MACHINE PRESS
RPE 8
90x8, 8, 8, 8

SMITH HIGH INCLINE PRESS
RPE 8
135x10, 155x10, 155x10, 155x10

DB SIDE LATERALS SS DB FRONT RAISES
RPE 10
15’s x15/15, 15/15

TRICEPS PUSHDOWN W SINGLE HANDLES
RPE 10
50x15, 60x15, 70x15, 60x15

SEATED OH ROPE EXTENSIONS
RPE 10
40x9, 30x12, 30x12, 30x12

SINGLE ARM PULLDOWN
RPE 8
62.5x10, 50x10, 10, 10

LOW CABLE ROWS
RPE 8
140x10, 10
120x10

MEADOWS ROW
RPE 8
50x10/10, 10/10, 10/10

HYPEREXTENSIONS
RPE 8
3x sets of 15-20

BARBELL CURLS
RPE 10
60x12, 12, 12

REAR DELT RAISES
Rpe 10
20’s x15
25’s x15
25’s x15
25’s x15


Today was just a long, hard workout. Even at an RPE of only 8 by the end I was shot. Still love this program. It’s absokutely pushing me.

Side note: I’m not looking forward to legs tomorrow whatsoever.
 
WEEK 2
CALVES/ABS/HAMS/QUADS


STANDING TOE RAISES
RPE 10
3x sets to failure

SEATED TOE RAISES
RPE 10
3x sets to failure

LEG RAISES
RPE 10
3x sets to failure

ROPE CRUNCHES
RPE 10
3x sets to failure

LYING LEG CURLS
RPE 10/13
130x8, 140x8, 150x8
160x8 Drop 130x8 Drop 100x8 +30sec iso hold

SMITH SLDL
RPE 9
245x8, 265x8, 275x8

LEG PRESS
RPE 7/13
180x10, 270x10, 360x10, 450x10
540x10 Drop 450x10 Drop 360x20

HACK SQUAT (supposed to be 1.5’s but I’m shot)
RPE 9-10
270x8, 8, 8

BULGARIAN SPLIT SQUATS
RPE 7/12
40x8, 8
60x8 Drop 40x8, Drop 25x8
*8 second iso hold between each drop*



Another brutal leg workout today. Added some weight to SLDL and leg press this week. Could have probably hit the numbers last week just didn’t push hard enough. Hard to ride my bike home stopping at red lights and holding the damn thing up so I think I hit it hard today.
 
Worf said:
there a smith machine that goes low enough to do SLDL? Are you doing full rom from a block or something?
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I stand up on about a 4inch platform when I do these. I could probabaly get away without using one tbh. Doing these second after a variation of hamstring curls they’re loaded with blood so it’s a slow motion doing these. Getting the bar all the way to the ground doesn’t always happen. Also, I load the bar with 25lb plates as well which helps a lot with getting more ROM.
 
WEEK 2
BACK/CHEST/SHOULDERS


SINGLE ARM PULLDOWNS
RPE 9
50x10, 62.5x10, 10, 10

DB ROW
RPE 9
75x10, 10, 10

BI-ANGULAR LAT ROW
RPE 8
150x10, 10, 10

BW HYPEREXTENSIONS
RPE 8
3x sets of 10

DB FLIES SS DIPS
RPE 9
35x8/10, 35x8/10, 35x8/10, 40x8/6

INCLINE DB PRESS
RPE 8
60x8, 65x8, 70x8, 8

SIDE LATERAL MACHINE
RPE 10
50x10, 10, 10

REVERSE PEC DECK
RPE 10
90x25, 140x10, 10
 
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