FourOneDeuxFitt
Member
In any program I’ve ran of his when he puts dorsiflexion movements in he makes it known and normally supersets it with another calf movement. I had to question myself too though when I first saw it like wtf is this ?!
MESO-Rx
Anabolic Steroids
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- Thread starter FourOneDeuxFitt
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FourOneDeuxFitt
Member
WEEK 7
BACK/CHEST/SHOULDERS
ONE ARM SUPINATED PULLDOWN
RPE 10
62.5x10/10 - 75x10/10 - 62.5x10/10,10/10
ONE ARM MACHINE ROW
RPE 10
(HS ISO ROW)
145x8/8,8/8,8/8,8/8
MEADOWS ROW (Used Standing TBar Setup)
RPE 9
60x8/8,8/8,8/8,8/8
RACK PULLS
RPE 9
315x5,5,5,7
MACHINE PRESS
**SS**
MACHINE FLYES
RPE 9
165/130x10/8 - 180/130x10/8 - 195/120x10/8 - 180/100x10/8 - 165/80x10/8
DB SIDE LATERALS
RPE 10-11
25’s x12,12 - 20’s x12,12
6 WAYS (supposed to be spider crawls but forgot band)
RPE 9-10
3 sets to failure
BACK/CHEST/SHOULDERS
ONE ARM SUPINATED PULLDOWN
RPE 10
62.5x10/10 - 75x10/10 - 62.5x10/10,10/10
ONE ARM MACHINE ROW
RPE 10
(HS ISO ROW)
145x8/8,8/8,8/8,8/8
MEADOWS ROW (Used Standing TBar Setup)
RPE 9
60x8/8,8/8,8/8,8/8
RACK PULLS
RPE 9
315x5,5,5,7
MACHINE PRESS
**SS**
MACHINE FLYES
RPE 9
165/130x10/8 - 180/130x10/8 - 195/120x10/8 - 180/100x10/8 - 165/80x10/8
DB SIDE LATERALS
RPE 10-11
25’s x12,12 - 20’s x12,12
6 WAYS (supposed to be spider crawls but forgot band)
RPE 9-10
3 sets to failure
FourOneDeuxFitt
Member
WEEK 7
ARMS/ABS/CALVES
BARBELL CURLS
RPE 10
75x8 - 80x8 - 75x8
PINWHEEL CURLS
RPE 10-12
25’s x12,12,12 Drop 15’s x8
EZ BAR PREACHER CURLS
RPE 10-12
(8 reps + 7 second iso hold)
60x8,8 - 55x8
SINGLE HANDLE PUSHDOWNS
RPE 10-12
90x12 - 110x12 - 130x12 Drop 110x6 Drop 90x6
TATE PRESS
RPE 10
30’s x12,12,12
OH ROPE EXTENSIONS
RPE 10
40x10 - 30x10,10
STANDING CALF RAISES
RPE 10
(NO CALVES TODAY THEYRE STILL SHOT)
LEG RAISES
RPE 10
(DONE ON DECLINE BENCH HOLDING ROPE)
6 sets to failure
ARMS/ABS/CALVES
BARBELL CURLS
RPE 10
75x8 - 80x8 - 75x8
PINWHEEL CURLS
RPE 10-12
25’s x12,12,12 Drop 15’s x8
EZ BAR PREACHER CURLS
RPE 10-12
(8 reps + 7 second iso hold)
60x8,8 - 55x8
SINGLE HANDLE PUSHDOWNS
RPE 10-12
90x12 - 110x12 - 130x12 Drop 110x6 Drop 90x6
TATE PRESS
RPE 10
30’s x12,12,12
OH ROPE EXTENSIONS
RPE 10
40x10 - 30x10,10
STANDING CALF RAISES
RPE 10
(NO CALVES TODAY THEYRE STILL SHOT)
LEG RAISES
RPE 10
(DONE ON DECLINE BENCH HOLDING ROPE)
6 sets to failure
Morefyah
Banned
That looks like a great fucking leg day.
Great work @FourOneDeuxFitt pushing some heavy ass weight and a lot volume. The best part about eq for me was the endurance. I could easily do two hour workouts with minimal pauses between sets. Anyway congrats on the progress, I’m still following.
FourOneDeuxFitt
Member
WEEK 7
HAMS/QUADS/CALVES/ABS
LYING LEG CURL
RPE 10
140x15,15,15,12
GLUTE KICKBACKS (SUBBED FOR BANDED GOOD-MORNINGS)
RPE 8-9
(Forgot band again)
150x10/10 - 160x10/10
170x10/10 - 180x10/10
LEG EXTENSIONS
RPE 9-10
112.5x25,25 - 100x25 - 87.5x25
LEG PRESS
RPE 9-10
270x20,20,20,20
STANDING TOE RAISES
RPE 10
4 sets of 10
SEATED TOE RAISES
RPE 10
4 sets of 10
ROPE CRUNCHES
RPE 10
4 sets to failure
LAT PULLDOWN CRUNCHES
RPE 10
4 sets to failure
My legs were still trashed from the heavy leg day earlier this week. Lying leg curls went smooth. Glute kickbacks smooth. Then the pain really began. Extensions had me shaking standing up. Leg press left me buried in the machine. 270 legitimately felt like 600lbs. Was supposed to do sets of 25 but it just wasn’t an option tonight.
HAMS/QUADS/CALVES/ABS
LYING LEG CURL
RPE 10
140x15,15,15,12
GLUTE KICKBACKS (SUBBED FOR BANDED GOOD-MORNINGS)
RPE 8-9
(Forgot band again)
150x10/10 - 160x10/10
170x10/10 - 180x10/10
LEG EXTENSIONS
RPE 9-10
112.5x25,25 - 100x25 - 87.5x25
LEG PRESS
RPE 9-10
270x20,20,20,20
STANDING TOE RAISES
RPE 10
4 sets of 10
SEATED TOE RAISES
RPE 10
4 sets of 10
ROPE CRUNCHES
RPE 10
4 sets to failure
LAT PULLDOWN CRUNCHES
RPE 10
4 sets to failure
My legs were still trashed from the heavy leg day earlier this week. Lying leg curls went smooth. Glute kickbacks smooth. Then the pain really began. Extensions had me shaking standing up. Leg press left me buried in the machine. 270 legitimately felt like 600lbs. Was supposed to do sets of 25 but it just wasn’t an option tonight.
FourOneDeuxFitt
Member
WEEK 7
CHEST/BACK/SHOULDERS
HS ISO ROW (SUBBED FOR MEADOWS ROW)
RPE 10
145x8,8,8,8
DB ROWS
RPE 10 4th is 12
45’s x15 - 55’s x15 - 55’s x15 Drop 40’s x8
PULLOVERS
RPE 8-9
40x12 - 50x12 - 60x12 - 70x12
RACK PULLS
RPE 8-9
335x5,5,5,5
DECLINE DB PRESS
RPE 9-10
80’s x8 - 85’s x8,8,8
FLAT BENCH
RPE 9
6 sets of explosive reps resting bar on chest for 1 second with
Only 60 second rest periods leaving 3-4 reps in the tank each set
INCLINE FLYES
RPE 9-10
25’s x15,15
(PRONATED GRIP)
DB REAR LATERALS
RPE 8-9
4 sets of 15 full ROM
20’s x15,15,15,15
SEATED DB PRESS
RPE 9-10
50’s x10,10,10,10
(SHOULD HAVE WENT 15lbs HEAVIER
CHEST/BACK/SHOULDERS
HS ISO ROW (SUBBED FOR MEADOWS ROW)
RPE 10
145x8,8,8,8
DB ROWS
RPE 10 4th is 12
45’s x15 - 55’s x15 - 55’s x15 Drop 40’s x8
PULLOVERS
RPE 8-9
40x12 - 50x12 - 60x12 - 70x12
RACK PULLS
RPE 8-9
335x5,5,5,5
DECLINE DB PRESS
RPE 9-10
80’s x8 - 85’s x8,8,8
FLAT BENCH
RPE 9
6 sets of explosive reps resting bar on chest for 1 second with
Only 60 second rest periods leaving 3-4 reps in the tank each set
INCLINE FLYES
RPE 9-10
25’s x15,15
(PRONATED GRIP)
DB REAR LATERALS
RPE 8-9
4 sets of 15 full ROM
20’s x15,15,15,15
SEATED DB PRESS
RPE 9-10
50’s x10,10,10,10
(SHOULD HAVE WENT 15lbs HEAVIER
FourOneDeuxFitt
Member
WEEK 8
CHEST/BACK/SHOULDERS
TRICEPS/ABS
DB PRESS
RPE 8 except 3rd is 10
75’s x10 - 80’s x10 - 90’s x9
MACHINE FLYE OR CABLE CROSSOVER
RPE 10
140x8 - 150x8 - 160x8 - 170x8
DIPS
RPE 9
8-8-8-8
PUSHDOWNS
RPE 10
(Straight bar)
50x20 - 40x20-20
(Rope attachment)
40x20
(V Bar)
40x20-20
CHINS
RPE 9
4 sets of 8
SUPINATED PULLDOWNS
RPE 9
135x10 - 120x10-10 - 105x10
SUPPORTED CHEST ROWS
RPE 8-9
150x11 - 135x12 - 120x12-12
HYPEREXTENSIONS
RPE 7-8
18-15
SIDE LATERALS
RPE 8-9
60x10 - 70x10-10-10 - 60x10-10
ROPE CRUNCHES
RPE
6 sets of
CHEST/BACK/SHOULDERS
TRICEPS/ABS
DB PRESS
RPE 8 except 3rd is 10
75’s x10 - 80’s x10 - 90’s x9
MACHINE FLYE OR CABLE CROSSOVER
RPE 10
140x8 - 150x8 - 160x8 - 170x8
DIPS
RPE 9
8-8-8-8
PUSHDOWNS
RPE 10
(Straight bar)
50x20 - 40x20-20
(Rope attachment)
40x20
(V Bar)
40x20-20
CHINS
RPE 9
4 sets of 8
SUPINATED PULLDOWNS
RPE 9
135x10 - 120x10-10 - 105x10
SUPPORTED CHEST ROWS
RPE 8-9
150x11 - 135x12 - 120x12-12
HYPEREXTENSIONS
RPE 7-8
18-15
SIDE LATERALS
RPE 8-9
60x10 - 70x10-10-10 - 60x10-10
ROPE CRUNCHES
RPE
6 sets of
FourOneDeuxFitt
Member
WEEK 8
HAMS/QUADS/CALVES
LYING LEG CURLS
RPE 10
160x8 - 170x8 - 180x8-8
SQUATS (power squat machine)
RPE 7-9
270x6 - 360x6 - 450x6 - 500x6 - 540x6 - 590x6
LEG PRESS
RPE 9
270x20 - 210x25-25
LEG EXTENSIONS (subbed for lunges hamstring is bugging me after squats )
RPE 11
125x13 - 112.5x21 (last Set I did rest pause for fun)
SLDL W/ BARBELL
RPE 7-9
**SKIPPED DUE TO PAIN IN LEFT HAMSTRING AFTER POWER SQUATS**
STANDING TOE RAISE
RPE 10
6 sets of 15
(10 full reps at minimum and hit 15 with partials if needed)
Tweaked my hamstring a bit my third set of power squats. It could have been from the first movement I’m honestly not sure. Strength is definitely up since last week. If my hammy wasn’t bothering me I would have hit high 600’s on power squats. Just wasn’t going to risk it with SLDL today. Nothing is worth the injury.
HAMS/QUADS/CALVES
LYING LEG CURLS
RPE 10
160x8 - 170x8 - 180x8-8
SQUATS (power squat machine)
RPE 7-9
270x6 - 360x6 - 450x6 - 500x6 - 540x6 - 590x6
LEG PRESS
RPE 9
270x20 - 210x25-25
LEG EXTENSIONS (subbed for lunges hamstring is bugging me after squats )
RPE 11
125x13 - 112.5x21 (last Set I did rest pause for fun)
SLDL W/ BARBELL
RPE 7-9
**SKIPPED DUE TO PAIN IN LEFT HAMSTRING AFTER POWER SQUATS**
STANDING TOE RAISE
RPE 10
6 sets of 15
(10 full reps at minimum and hit 15 with partials if needed)
Tweaked my hamstring a bit my third set of power squats. It could have been from the first movement I’m honestly not sure. Strength is definitely up since last week. If my hammy wasn’t bothering me I would have hit high 600’s on power squats. Just wasn’t going to risk it with SLDL today. Nothing is worth the injury.
Worf
Elite
Solid numbers on the rack pulls, whats your bar height? Do you feel you get much out of them. Ive never really got into doing them, I feel like its all low back
FourOneDeuxFitt
Member
When I’m aiming to incorporate a bit more of my hamstrings and glutes I’ll pull from mid shin. When I’m solely focused on back I pull from about an inch below my knees. When I pull I’m also focusing on keeping my lats engaged the whole time and almost like I’m trying to squeeze a golf ball between my shoulder blades at the top (contraction point) of the movement and normally it will hit most of the back pretty well. Lower back of course but I also feel this a lot in my lats and traps when done properly. It will obviously get a bit harder as the weight goes up but with like 225 on the bar my whole back gets a good bit of work from them.
FourOneDeuxFitt
Member
Week 8 Update Shot
TideGear
Well-known Member
Looking swole! What are your stats and how much have you gained?
Btcowboy
Elite
Damn bro nice work
FourOneDeuxFitt
Member
I’ll weigh myself in the morning but I’m up about 10lbs so far. Luckily in the right places. Trying to not let myself get too out of composition.
FourOneDeuxFitt
Member
Thanks brotha
FourOneDeuxFitt
Member
WEEK 8
BACK/CHEST/SHOULDERS
SUPINATED PULLDOWNS
RPE 9
135x10-10-10
120x10
SMITH ROWS
RPE 10
185x8-8 - 225x8-8
DB ROW
RPE 10
75x8/8 - 80x8/8-8/8-8/8
DB SHRUGS
RPE 9
65’s x12 - 75’s x12 - 70’s x12 - 65’s x12
MACHINE PRESS
SS
DIPS
RPE 9
200/8 - 187.5/8 - 175/8 - 162.5/8 - 150/8
BENCH PRESS
RPE 9-10
135x8-8-8-8
SIDE LATERALS MACHINE
RPE 8-9
30x20 - 40x20 - 30x20-20
Today was one hell of a hectic day. I ended up doing 3 supersets actually because I was on a major time crunch and just all thrown off today. So Dumbbell rows and shrugs were supersetted, machine press and dips, and last flat bench and side laterals. I had a stupid pump in my chest and shoulders by the end hence the decent photo I wish I looked like that all the time.
Vascularity is still increasing even as the weight is adding on and body fat percentage has went up a bit as well. Strength is up. Pumps are honestly awesome I have to say I love this stack. Will absolutely use again in the future. For now still trying to just shovel in calories. Most of which clean but honestly guys I’ve been eating only about 80% clean. I’m definitely getting plenty of calories now but I gotta do what I gotta do with what time in the day I have and just life right now so. Been cheating a bit here and there throughout the week. Once the blast is over it will stop but for now my focus is size. Period.
Also. Let me add that ALL reps today were STRICT. With the exception of side laterals I lost form towards the end and same with dips a bit.
BACK/CHEST/SHOULDERS
SUPINATED PULLDOWNS
RPE 9
135x10-10-10
120x10
SMITH ROWS
RPE 10
185x8-8 - 225x8-8
DB ROW
RPE 10
75x8/8 - 80x8/8-8/8-8/8
DB SHRUGS
RPE 9
65’s x12 - 75’s x12 - 70’s x12 - 65’s x12
MACHINE PRESS
SS
DIPS
RPE 9
200/8 - 187.5/8 - 175/8 - 162.5/8 - 150/8
BENCH PRESS
RPE 9-10
135x8-8-8-8
SIDE LATERALS MACHINE
RPE 8-9
30x20 - 40x20 - 30x20-20
Today was one hell of a hectic day. I ended up doing 3 supersets actually because I was on a major time crunch and just all thrown off today. So Dumbbell rows and shrugs were supersetted, machine press and dips, and last flat bench and side laterals. I had a stupid pump in my chest and shoulders by the end hence the decent photo I wish I looked like that all the time.
Vascularity is still increasing even as the weight is adding on and body fat percentage has went up a bit as well. Strength is up. Pumps are honestly awesome I have to say I love this stack. Will absolutely use again in the future. For now still trying to just shovel in calories. Most of which clean but honestly guys I’ve been eating only about 80% clean. I’m definitely getting plenty of calories now but I gotta do what I gotta do with what time in the day I have and just life right now so. Been cheating a bit here and there throughout the week. Once the blast is over it will stop but for now my focus is size. Period.
Also. Let me add that ALL reps today were STRICT. With the exception of side laterals I lost form towards the end and same with dips a bit.
FourOneDeuxFitt
Member
WEEK 8
ARMS/ABS/CALVES
BARBELL CURLS
(Only do bottom half of movement up to 90 degrees)
SS
SEATED BARBELL CURLS
(Only do bottom half of rep down to 90 degrees)
RPE 10
70x10/40x8 - 70x10/40x8 - 60x10/40x8 - 55x10/35x8
HAMMER CURLS
SS
ROPE PUSHDOWNS
RPE 10
30’s x8/70x10 - 35’s x8/80x10
35’s x8/90x10 - 35’s x8/100x10
OVER HEAD EXTENSIONS
SS
DIPS
RPE 10
40x12/330x7 - 50x12/330x4 -
60x11/300x5 - 50x12/270x5
STANDING CALF RAISE
RPE 10
6 sets of 10 full rep then 10 partials
LEG RAISE
RPE 10
6 sets to failure
First time ever doing seated barbell curls. Looking at it before starting my workout I’m thinking “this is stupid I’m not doing it”. Well I gave it a shot anyways bc Meadows has a bit nicer physique than myself so. All I can say is that superset BLEW my biceps up. It was actually pretty cool working the bottom half with a heavier weight then focusing on the hard contraction with about 2/3 of the first weight. Definitely different and worth giving a shot.
ARMS/ABS/CALVES
BARBELL CURLS
(Only do bottom half of movement up to 90 degrees)
SS
SEATED BARBELL CURLS
(Only do bottom half of rep down to 90 degrees)
RPE 10
70x10/40x8 - 70x10/40x8 - 60x10/40x8 - 55x10/35x8
HAMMER CURLS
SS
ROPE PUSHDOWNS
RPE 10
30’s x8/70x10 - 35’s x8/80x10
35’s x8/90x10 - 35’s x8/100x10
OVER HEAD EXTENSIONS
SS
DIPS
RPE 10
40x12/330x7 - 50x12/330x4 -
60x11/300x5 - 50x12/270x5
STANDING CALF RAISE
RPE 10
6 sets of 10 full rep then 10 partials
LEG RAISE
RPE 10
6 sets to failure
First time ever doing seated barbell curls. Looking at it before starting my workout I’m thinking “this is stupid I’m not doing it”. Well I gave it a shot anyways bc Meadows has a bit nicer physique than myself so. All I can say is that superset BLEW my biceps up. It was actually pretty cool working the bottom half with a heavier weight then focusing on the hard contraction with about 2/3 of the first weight. Definitely different and worth giving a shot.
FourOneDeuxFitt
Member
WEEK 8
BACK/CHEST/SHOULDERS
HS ISO ROW
RPE 10
160x8-8-8-8
ONE ARM SUPINATED PULLDOWNS
RPE 10
62.5x10-10-10-10
PULLOVERS
RPE 8-9
40x12-12 / 30x12-12
HYPEREXTENSIONS
RPE 9-10
20-13-9-9
FLAT DB PRESS
RPE 9-10
85’s x8-8-8-8
MACHINE FLYE
RPE 9
150x8 - 160x8-8 - 150x8
INCLINE DB PRESS
RPE 9-10
70’s x6 - 80’s x6 - 85’s x6-6
REAR LATERALS
RPE 8-9
15’s x25-25
SIDE LATERALS
RPE 9-10
20x25-25
BACK/CHEST/SHOULDERS
HS ISO ROW
RPE 10
160x8-8-8-8
ONE ARM SUPINATED PULLDOWNS
RPE 10
62.5x10-10-10-10
PULLOVERS
RPE 8-9
40x12-12 / 30x12-12
HYPEREXTENSIONS
RPE 9-10
20-13-9-9
FLAT DB PRESS
RPE 9-10
85’s x8-8-8-8
MACHINE FLYE
RPE 9
150x8 - 160x8-8 - 150x8
INCLINE DB PRESS
RPE 9-10
70’s x6 - 80’s x6 - 85’s x6-6
REAR LATERALS
RPE 8-9
15’s x25-25
SIDE LATERALS
RPE 9-10
20x25-25
Thanks.
Tomorrow evening is fine for the rating scale results. Just need some time to go over the data and hopefully provide some useful feedback before Wednesday.
Look forward to seeing your training program layout. Of course given the intensity level at which you train perhaps I should be a bit apprehensive.
Your physique is truly looking awesome. I'm amazed at the amount of progress you are making each week. The foundation you had built before this cycle was impressive but the gains you've made since the the beginning this one are incredible. Clearly your training, diet and cycle design are perfectly "dialed in". Fine work my friend.
Tomorrow evening is fine for the rating scale results. Just need some time to go over the data and hopefully provide some useful feedback before Wednesday.
Look forward to seeing your training program layout. Of course given the intensity level at which you train perhaps I should be a bit apprehensive.
Your physique is truly looking awesome. I'm amazed at the amount of progress you are making each week. The foundation you had built before this cycle was impressive but the gains you've made since the the beginning this one are incredible. Clearly your training, diet and cycle design are perfectly "dialed in". Fine work my friend.
FourOneDeuxFitt
Member
Thanks.
Tomorrow evening is fine for the rating scale results. Just need some time to go over the data and hopefully provide some useful feedback before Wednesday.
Look forward to seeing your training program layout. Of course given the intensity level at which you train perhaps I should be a bit apprehensive.
Your physique is truly looking awesome. I'm amazed at the amount of progress you are making each week. The foundation you had built before this cycle was impressive but the gains you've made since the the beginning this one are incredible. Clearly your training, diet and cycle design are perfectly "dialed in". Fine work my friend.
Appreciate your kind and encouraging words as always.
Think your going to really enjoy what I’m putting together for you!!
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