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WEEK 5
HAMS/GLUTES/ABS/CALVES


SEATED LEG CURLS
RPE 7-10
100x10 110x10
120x10 130x10
140x10 150x9

SLDL
RPE 7-9 except 4th is 10
225x8, 8
245x8
265x8

SQUATS
RPE 6-7 (go deep & only come up halfway flex glutes)
135x15, 15, 15

GLUTE KICKBACKS
RPE 8-9
130x12/12
140x12/12
150x12/12
160x12/12

SEATED TOE RAISE
RPE 10
4 sets of 8

STANDING TOE RAISES
RPE 10
4 sets of 15

ROPE CRUNCHES
4 sets to failure


More volume is now being added in on glute/ham day. Squats were a bit weird trying to focus on glute contraction to move the weight, but hitting squats before glute kickbacks really upped my strength on the kickbacks. Could have went about 20-30lbs heavier. Don’t know why the hell I didn’t.
 
WEEK 5
BACK/BICEPS/CHEST/TRICEPS/SHOULDERS


SUPINATED PULLDOWN
RPE 8 except 4th is 11
137.5x10, 10
150x10
162.5x10

MEADOWS ROW
RPE 8 except 4th is 10
60x8, 8, 8
75x8(go 5lb heavier next time)

LOW CABLE ROW
RPE 8 except 4th is 11
120x10
140x10, 10
160x8 Drop 140x8 Drop 85x8

DB SIDE LATERALS SS DB FRONT RAISES
RPE 8-9
2 rounds of 15/15

DECLINE DB PRESS
RPE 8 except 4th is 10
70x10, 10, 10
80x7

INCLINE FLY SS INCLINE DB PRESS
RPE 8-9
30’s x10/65’s x6
30’s x10/60’s x6 (3x)

REAR LATERALS (Pec Deck)
RPE 8 except 4th is 11
120x15, 15
110x15, 15

MACHINE DIPS SS BARBELL CURLS
RPE 10
280x15/65x8
280x15/70x8
280x15/75x8
280x15/80x8

LYING EXTENSIONS (used seated cable machine)
RPE 10
40x10, 10
50x10, 10

Worked out late as hell today. Great workout though. Did a tri set at the end with machine dips, barbell curls, and reverse pec deck and damn the pump was nasty from it. Strength is still progressively climbing. Mind to muscle connection is solid. Pumps are awesome. Also picked up some Superdrol I might toy around with in the end.
 
WEEK 5
ABS/CALVES/HAMS/QUADS


LYING LEG CURLS
RPE 8-9
130x10, 140x10, 150x10
160x10, 10, 10

BARBELL SQUATS
RPE 8-9
185x15, 15, 15, 15

LEG PRESS SS SISSY SQUATS
RPE 8-9
360x10/BWx5
410x10/BWx3
450x10/BWx2
450x10/BWx2
450x10/BWx2

HACK SQUATS
RPE 8-9
180x10
230x10

STANDING TOE RAISES
RPE 10
3 sets of 10

SEATED TOE RAISES
RPE 10
3 sets of 8

LEG RAISES
RPE 10
3 sets to failure

ROPE CRUNCHES
RPE 10
3 sets to failure

Wish I would have went heavier with squats but I just didn’t have the energy today. The leg press/sissy squats superset was nasty. I was lucky to grind out a few sissy squats with my body weight alone my quads had a nasty pump. Hack squats at the end were miserable. Again could and should have went heavier. But I was being a bitch today.
 
FourOneDeuxFitt said:
WEEK 5
ABS/CALVES/HAMS/QUADS


LYING LEG CURLS
RPE 8-9
130x10, 140x10, 150x10
160x10, 10, 10

BARBELL SQUATS
RPE 8-9
185x15, 15, 15, 15

LEG PRESS SS SISSY SQUATS
RPE 8-9
360x10/BWx5
410x10/BWx3
450x10/BWx2
450x10/BWx2
450x10/BWx2

HACK SQUATS
RPE 8-9
180x10
230x10

STANDING TOE RAISES
RPE 10
3 sets of 10

SEATED TOE RAISES
RPE 10
3 sets of 8

LEG RAISES
RPE 10
3 sets to failure

ROPE CRUNCHES
RPE 10
3 sets to failure

Wish I would have went heavier with squats but I just didn’t have the energy today. The leg press/sissy squats superset was nasty. I was lucky to grind out a few sissy squats with my body weight alone my quads had a nasty pump. Hack squats at the end were miserable. Again could and should have went heavier. But I was being a bitch today.
Click to expand...
Those days happen
 
WEEK5
BACK/CHEST/SHOULDERS


LOW CABLE ROW
RPE 9-10
140x10
160x10
180x10
160x10

RACK PULLS
RPE 7-10
225x5
275x5
315x5
335x5
355x5

LAT PULLDOWN (medium neutral grip)
RPE 9-10
120x10
135x10
150x10
165x10

DB SHRUGS (3sec hold each rep)
RPE 8-10
55’s x8
65’s x8
70’s x8
75’s x8

MACHINE PRESS (Bi-Angular Chest Press)
RPE 9-10
150x15, 15
137.5x15
125x15
(CHEST IS STUPID PUMPED)

HIGH INCLINE DB PRESS
RPE 9
60x8, 8, 8, 8


SIDE LATERALS
RPE 8-10
30x20
40x20, 20, 20

MACHINE REAR LATERALS
RPE 10
120x15, 15, 15, 15


Great way to finish week 5. Hamstrings were sore plus I forgot my damn versagrippz so I couldn’t pull what I wanted to on rack pulls. Solid freaking pump. Machine Press was legit hard my chest was ridiculously pumped.

Vascularity is definitely increasing.
Muscle fullness is increasing.
I feel I have a much “denser” look to me right now especially at the end of week 5
Done with TBol dropped that today.
Start of next week NPP will be added to the mix at 600mg/wk.
strength is up.
I’m happy.
 
WEEK 6
BACK/BICEPS/CHEST/TRICEPS/ABS



NEUTRAL GRIP PULLDOWNS
RPE 8 3rd and 4th is 10
135x8, 150x8, 165x8, 180x8

HAMMER PULLDOWNS
RPE 8 3rd and 4th is 10
230x8,8, 270x8,8

DB PULLOVERS
RPE 8 3rd and 4th is 10
30x12, 40x12, 50x12,12

CHEST SUPPORTED ROWS
RPE 8 3rd and 4th is 10
135x8, 150x8, 165x8,8

PREACHER CURLS
RPE 10(short rest periods)
60x8,8,8 50x8

INCLINE DB CURLS
RPE 10
15’s x10,10,10,10

DB SIDE LATERALS SS DB FRONT RAISES
RPE 7-8
10’s x15/15,15/15

INCLINE DB PRESS
RPE 8 except 4th is 10
70’s x8, 75’s x8, 80’s x8, 90’s x8

INCLINE BARBELL PRESS
RPE 8 except 4th is 10 (explosive)
135x8, 145x8, 155x8, 165x8

ROPE PUSHDOWNS
RPE 10
80x8, 90x8, 100x8, 110x8

ROPE CRUNCHES
RPE 8-9 (3 sets of 12)

INCLINE SIT UPS
RPE 8-9 (3 sets of 10)
 
Week 6 changes:
AAS
600mg/wk test cyp
1200mg/wk equipoise
600mg/wk NPP
No Orals
Hcg 500iu/wk
Aromasin 12.5mg/1-2x per week

Diet is still only counting protein and that’s 350g/day is what I shoot for as a minimum. Carbs on training days are 450g plus. Fats on training days are 80-110g. Non training days carbs are around 300g and fats about 120g. Protein stays the same.

ALSO:
Weight is up 4lbs since start. But I think my body has changed a lot besides just a 4lb difference in terms of getting leaner and more dense in some areas.
 
WEEK 6
HAMS/QUADS/ABS/CALVES



SEATED LEG CURLS
RPE 10
150x8
160x8(barely)
150x8,8

SQUATS
RPE 7-9
185x7
225x7
245x7
265x7
275x7

LEG PRESS
RPE 8-10 (15 deep breaths between sets)
360x15,15,15,15

SQUATS
RPE 7-9 (slow-full ROM)
185x10,10,10,10,10

SLDL
RPE 7-9 except 4th is 10
225x10,10,10
245x10

STANDING CALF RAISES
RPE 10
4 sets of 20

ROPE CRUNCHES
RPE 8-9
4 sets to failure

LAT PULLDOWN CRUNCHES
RPE 8-9
4 sets to failure


Yesterday was a struggle to get food down. I just wasn’t feeling it every time I went to eat I just felt sick. Today seems to be a little better so far so we will see what happens.

Leg day today went well. Squats were smooth. Should have went a plate heavier in leg press though. I stay underestimating myself.
 
WEEK 6
BACK/CHEST/SHOULDERS


ONE ARM MACHINE ROW (HS ISO ROW)
RPE 10
145x8
155x8
160x8,8

PRONATED ROW
RPE 10
165x8,8
150x8,8

PULLOVERS
RPE 9
40x12
50x12,12,12

DB SIDE LATERALS SS DB FRONT RAISES
RPE 8-9

MACHINE PRESS
RPE 9
270x8,8,8,8

FLAT DB PRESS
RPE 9
65’s x10
70’s x10
75’s x10, 10

DIPS (used assisted machine)
RPE 10 (work the stretch)
3 sets of 10-12 reps

BENCH PRESS
RPE 8-9
185x8,8,8

REVERSE PEC DECK
RPE 8 (90sec rests)
85x20,20,20,20,20,20
 
WEEK 6

BICEPS/TRICEPS/SHOULDERS/ABS


*Kept a swift pace through this workout *


BARBELL CURLS
RPE 10
65x12,12,12

EZ BAR REVERSE CURLS
RPE 10
55x12
45x12,12

EZ BAR PREACHER CURLS
RPE 10
50x8,8,8

STRAIGHT BAR PUSHDOWNS
RPE 10
60x15,15,15

MACHINE DIPS
RPE 10
300x15,15,15

SEATED OH ROPE EXTENSIONS
RPE 10 (10 full reps+10 partials)
40x10/8
30x10/8,10/6

DB SIDE LATERALS
RPE 10
20’s x10
25’s x10,10
20’s x10

BARBELL FRONT RAISES
RPE 10
40x10
50x10,10,10

DECLINE BENCH LEG RAISES
RPE 10
6 sets to failure


Nice change of pace with a weekly arm day now !!
 
WEEK 6
BACK/CHEST/SHOULDERS


LOW CABLE ROW
RPE 10
150x8
162.5x8
175x8
187.5x8

SUPPORTED CHEST ROW
RPE 10
(Used chest Supported tbar Row)
115x8(bit too much)
100x8
90x8,8

UNDERHAND CABLE PULLOVER
RPE 8-9
50x12
60x12,12
70x12

RACK PULLS
RPE 8-9 (90sec rests)
225x8
275x8
315x8,8

DB PRESS
RPE 9-10
60’s x15
65’s x15,13
55’s x13

INCLINE PRESS
RPE 9 (pause 2in above chest for a one count)
65’s x8
70’s x8
65’s x8,8

INCLINE FLYES
RPE 9-10
25’s x15,15

ONE ARM LATERALS
RPE 9-10
30x12
40x12,12,12

REAR LATERALS
RPE 8-9
115x15, 130x15,15,15
 
WEEK 7
CHEST/TRICEPS/BACK/SHOULDERS



MACHINE PRESS
RPE OF 8 EXCEPT 4TH IS 10
(HS Wide Press)
180x8 - 230x8 - 270x8 - 290x8

SMITH DECLINE PRESS
RPE OF 8 EXCEPT 4TH IS 10
185x12,12,12 - 195x9 Drop 145x9 Drop 95x11

DIPS
RPE 9
(Use assisted machine)
12,12,10,10

DIP MACHINE
RPE OF 10
330x9,8 - 315x8 - 300x9

NEUTRAL GRIP PULLDOWNS
RPE 10
150x10 - 162.5x10 - 150x10,10

PULLOVERS
RPE 9
(Used Cable Machine and rope attachment)
80x10 - 90x10,10,10

WIDE GRIP CHINS
RPE 10
(Used assisted machine)
8,8,8,8

HYPEREXTENSIONS
RPE 7-8
2 sets of 20

DB LATERAL SWINGS
RPE OF 8-9
6 sets of 15
**SUPERSETTED WITH**
ROPE CRUNCHES
RPE 8
6 sets of 15
 
Worf said:
Muscle looking fuller, look a bit leaner too IMO
Click to expand...
I agree man. Weight is gradually increasing which was the goal. Strength is up and I do feel leaner. “Dry”. Veins are starting to slowly come through in my abdominals and obliques. Also, the Equpoise is really starting to become noticeable with the vascularity and I can tell my endurance is up. These workouts are long and I’m getting through them easier and pushing more weight.

Also, I wanted to make the statement about the numbers in my log. I most certainly could push more. But, just as my diet is taking a huge note from DC Training so is my exercise execution. I use SLOW controlled negatives for almost everything and explosive concentrics. Meadows also preaches perfect form in notes for almost everything. Very rarely will he promote letting form slide. With this my grip strength is up, mind to muscle connection has improved tremendously, and I feel a lot more comfortable using heavier weight feeling a lot more stabilized.
 
WEEK 7

HAMSTRINGS/QUADS/CALVES


SEATED LEG CURLS
RPE 10
150x10,10 - 140x10,10,10,10

SQUATS
(Power Squats subbed for barbell squats)
RPE 9
360x12 - 410x12
450x12,12

HACK SQUATS (substituted for front squats)
RPE 9
270x8,8,8,8

LEG PRESS
RPE 8
**SUPERSETTED**
SISSY SQUATS
RPE 10
450x10/4
450x10/3
450x10/2
450x10/3
450x10/3

STANDING TOE RAISES
RPE 10
6 sets of 15



Legs destroyed. In all honesty I don’t know if my quads have ever been this pumped in my life. No shit. Great workout. Even though I subbed a couple exercises due to how my body was feeling. It was legit.

@DrankSlangin @Morefyah
Yinz gotta give this ago.
Matter of fact I say everyone try it out.
 
FourOneDeuxFitt said:
WEEK 7

HAMSTRINGS/QUADS/CALVES


SEATED LEG CURLS
RPE 10
150x10,10 - 140x10,10,10,10

SQUATS
(Power Squats subbed for barbell squats)
RPE 9
360x12 - 410x12
450x12,12

HACK SQUATS (substituted for front squats)
RPE 9
270x8,8,8,8

LEG PRESS
RPE 8
**SUPERSETTED**
SISSY SQUATS
RPE 10
450x10/4
450x10/3
450x10/2
450x10/3
450x10/3

STANDING TOE RAISES
RPE 10
6 sets of 15



Legs destroyed. In all honesty I don’t know if my quads have ever been this pumped in my life. No shit. Great workout. Even though I subbed a couple exercises due to how my body was feeling. It was legit.

@DrankSlangin @Morefyah
Yinz gotta give this ago.
Matter of fact I say everyone try it out.
Click to expand...
Proj X has the toe raises and I haven't found out exactly what they are, can you describe them?
 
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