MESO-Rx

Anabolic Steroids

Strive For Moreee

WEEK 9

CHEST/TRICEPS/BACK/SHOULDERS/ABS


INCLINE MACHINE PRESS
RPE 8 except 3rd is 10-12
187.5x8 - 200x8 - 212.5x6 Drop 165x8

INCLINE DB PRESS
RPE 9-10
65’s x8 - 75’s x8 - 80’s x8 - 85’s x6

DIPS
RPE 9
8-8-8-8

INCLINE DB FLY/PRESS
RPE 12
25’s x15 - 30’s x15
(Should have went heavier)

ROPE PUSHDOWNS
RPE 10
(Sets of 10 w/ 30 sec rest)
50-50-42.5-35-30-25

CLOSE GRIP PULLDOWNS
RPE 9
(Sets of 12)
140-160-140-120

DB FRONT RAISE LATERALS
RPE 8 to 9
(Sets of 10)
25’s x3 - 30’s x1

SMITH MILITARY PRESS
RPE 9 to 10 (slow 4second negatives)
180x6 - 200x4 - 180x5

LEG RAISES
RPE 8-10
3 sets of 15-20
 
WEEK 9

HAMS/QUADS/CALVES


LYING LEG CURLS
RPE 12
180x8 - 190x8 - 200x8-8

PAUSE SQUATS
RPE 9-10
450x8-8-8-8

LEG PRESS
RPE 9
(3 sets high and wide/3 sets close and in middle)
450x10 - 500x10-10
500x10-10 - 450x10

LEG EXTENSIONS
RPE 10
87.5x30 - 75x30

SLDL
RPE 9
135x10 - 185x10 - 235x10 - 255x9

STANDING TOE RAISES
RPE 10
6 sets of 15


These last few leg workouts have been absolutely brutal. Strength is up ALOT. I feel great in the gym. Endurance not so much but also take into consideration these workouts are long and not for the faint of heart. Vascularity has increased substantially and it’s been a bit of a struggle to gain weight and I promise you guys I’m eating ALOT.
 
FourOneDeuxFitt said:
WEEK 9

HAMS/QUADS/CALVES


LYING LEG CURLS
RPE 12
180x8 - 190x8 - 200x8-8

PAUSE SQUATS
RPE 9-10
450x8-8-8-8

LEG PRESS
RPE 9
(3 sets high and wide/3 sets close and in middle)
450x10 - 500x10-10
500x10-10 - 450x10

LEG EXTENSIONS
RPE 10
87.5x30 - 75x30

SLDL
RPE 9
135x10 - 185x10 - 235x10 - 255x9

STANDING TOE RAISES
RPE 10
6 sets of 15


These last few leg workouts have been absolutely brutal. Strength is up ALOT. I feel great in the gym. Endurance not so much but also take into consideration these workouts are long and not for the faint of heart. Vascularity has increased substantially and it’s been a bit of a struggle to gain weight and I promise you guys I’m eating ALOT.
Click to expand...

Yeah those leg workouts look like killers lol.... I believe you on the weight gain as I am eating 3800 and dropping. I have upped my cals again for the last part of my blast. One thing I learned from my first blast is keep upping the cals as the gain stops or becomes a loss
 
Btcowboy said:
Yeah those leg workouts look like killers lol.... I believe you on the weight gain as I am eating 3800 and dropping. I have upped my cals again for the last part of my blast. One thing I learned from my first blast is keep upping the cals as the gain stops or becomes a loss
Click to expand...
It’s crazy. I’ve never had this issue. Right now in my blast I’m running 600mg test cyp, 1200mg equipoise, and 600mg npp and the more I eat the tighter my body gets it’s crazy. I literally just ate about a pound of potatoes, 4 eggs, and maybe 6oz of chicken. Probabaly down a big ass shake before bed as well. I obviously gotta push harder at it so.
 
11/6/2018

So normally I would get all my supplements online but life’s been a bit hectic and I ran out just purely by not paying attention and procrastinating so I had to buy a quick fix at vitamin shoppe until my package arrives. I bought a small container of BSN Syntha - 6 peanut butter cookie and my God. This stuff is awesome. Just made a nice 855cal shake before bed:
2 scoop syntha 6
2tbsp skippy natural Pb
1c cashew and almond milk
1c dry oats.

PERFECTION FOR A PB JUNKIE
 
WEEK 9

BACK/SHOULDERS/ABS


SUPINATED PULLDOWNS
RPE 9
150x10 - 165x10 - 180x8 - 165x10


RACK PULLS
RPE 8-9
(Focus on lats staying contracted through whole movement)
275x8-8-8-8-8

PULLOVER
RPE 9
70x12 - 80x12-10 - 70x12

CHEST SUPPORTED ROW
RPE 9
150x8 - 162.5x8-8 - 175x8

HYPEREXTENSIONS
RPE 7-8
3 sets of 20

SIDE LATERALS MACHINE
RPE 10
50x12 - 60x12 - 50x12-12

REAR DELT FLYS
RPE 9-10
110x20 - 80x20 - 70x20 - 60x20

LEG RAISES
RPE 8-10
4 sets 15-20

Solid workout today. Back had an awesome pump. Everything felt GREAT today.
 
FourOneDeuxFitt said:
11/6/2018

So normally I would get all my supplements online but life’s been a bit hectic and I ran out just purely by not paying attention and procrastinating so I had to buy a quick fix at vitamin shoppe until my package arrives. I bought a small container of BSN Syntha - 6 peanut butter cookie and my God. This stuff is awesome. Just made a nice 855cal shake before bed:
2 scoop syntha 6
2tbsp skippy natural Pb
1c cashew and almond milk
1c dry oats.

PERFECTION FOR A PB JUNKIE
Click to expand...
That shake is right up my alley. You should try this out man. Put a couple tbls of crunchy PB into whole milk Greek and drizzle with honey. It’s like 33 grams of protein and nice before bed. o_O
 
Morefyah said:
That shake is right up my alley. You should try this out man. Put a couple tbls of crunchy PB into whole milk Greek and drizzle with honey. It’s like 33 grams of protein and nice before bed. o_O
Click to expand...
Sounds good to me I have some good local honey too. Gonna give that a shot tonight !
 
WEEK 9

ARMS/ABS/CALVES


BARBELL CURLS W/ GRIP4ORCE
SS
HAMMER CURLS
RPE 9-10
65x12/25’s x8 - 65x12/20’s x8
55x12/15’s x8 - 45x12/15’s x8

HAMMER CURLS VARIATION (pinwheel curls)
SS
ROPE PUSHDOWNS W/ GRIP4ORCE
RPE 9-10
15’s x8/42.5x10 - 25’s x8/42.5x10
30’s x8/42.5x10 - 35’s x8/42.5x10

SEATED DIP MACHINE (use 4 second negative)
SS
CLOSE GRIP PUSH-UPS (shoulder width)
RPE 9-10
285x10/7 - 285x10/5 - 285x10/4 - 285x10/3

SEATED CALF RAISES
RPE 10
6 sets of 10 full reps + 10 partials

ROPE CRUNCHES
RPE 10
6 sets to failure

Solid arm workout. Two meals in me before training :

Meal 1
1/2c quick oats dry
3 scoops Myprotein whey iso
1c blueberries
2tbsp skippy natural Pb
855 cals 18f/96c/75p

Pre training
meal 2:
2c quinoa brown rice mix
8oz chicken tit
646 cals 8f/76c/61p

IntrA:
2 scoop true nutrition EAA mix
2 scoops true nutrition cyclic dextrin
60g carbs
 
Post training
Meal 3:
3 servings tri colored rotini
5oz chicken tit
4oz beef
27f/120c/80p
1100cals roughly

Meal 4:
1.5c mixed fruit
2 scoop Myprotein when iso
1.5c vanilla almond milk
4f/69c/44p
500 cals

Meal 5:
Mexican Restaurant
Chicken fajitas
Black beans
Rice
Calories unknown

So since reaching the beginning of week 9 and still being relatively lean and only putting about 8lbs on I’ve really decided to push the food hard this last stretch of the blast. I may add in Superdrol for 2 week bursts I haven’t decided yet. But, as you can see this is what my daily intake is going to look like. I’m not going to go above 350g ish of protein I just don’t think even to grow my body needs more than that. Going to mainly push carbs and get the rest of cals from fat. Now, on my rest days carbs won’t be quite as high but best believe I will still push food. I don’t have a “set” calorie or carb goal each day. I just know I wanna be above 4000 and see what happens so that’s what I’m going to aim for a couple weeks and then check back in with weight and see how my performance on the gym is as well along side of what the mirror is telling me.
 
WEEK 9
CHEST/SHOULDERS /ABS


MACHINE PRESS
RPE 8-9
150x8 - 175x8 - 187.5x8 - 200x7+10 partials

FLAT BENCH
RPE 9-10
(3/4 lockout-deep stretch)
70’s x10, - 65’s x10 - 60’s x10 - 55’s x10

DECLINE DB PRESS
RPE 9-10
60’s x10-10-10
60’s x10 Drop 50’s x4 Drop 40’s x4

MACHINE REAR DELT FLYS
RPE 12 (tack on 10 partials at the end of each set)
130x15 - 145x15-15-15

SEATED DB SIDE LATERALS
RPE 9-10 (4 sets of 6 with 5 second gold at top of each rep)
20’s x6-6-6-6
(Had my training partner apply pressure last rep each set)

LEG RAISES
RPE 10
6 sets to failure
 
3B6D27D4-8F81-4917-8D2B-8CCA2D6EA972.jpeg

Post training shot this morning. Only 1 meal in me which consisted of :
2 scoop syntha 6
1/2c dry quick oats
1c mixed berries
1.5tbsp skippy
22f/69c/59p

Coming to the end of week 9.
 
WEEK 9

BACK/CALVES/ABS


HS ISO ROW
RPE 9-10
(Used a different grip today on these. Normally go neutral and on the inside but today went pronated and towards the outside)
135x10-10-10-10

SUPINATED PULLDOWNS
RPE 10
(Used single handles)
150x9-9 - 137.5x9 - 125x9

PULLOVERS
RPE 8-9
(Used Cable Machine with EZ bar attachment - 2 over hand grip sets and 2 underhand Grip sets)
50x12 - 40x12-12-12

BARBELL GOOD MORNINGS
RPE 8-9
(FIRST TIME EVER DOING THESE)
95x8 - 115x8-8-8

CHINS
RPE 10
2 sets wide to failure
2 sets neutral to failure

STANDING TOE RAISES
RPE 10
6 sets of 15

ROPE CRUNCHES
RPE 10
4 sets to failure
 
So guys for whoever follows my log I’m away from my normal routine for this week working until about next Tuesday or Wednesday. Training and diet definitely aren’t going to be where they need to be. I’m going to try and still hit everything at least once during the week and just make sure I get calories in. Yesterday hit chest and shoulders in about 45min

Machine press
4x8
Incline dB press
4x6
Machine flyes
4x8
Triceps Pushdown
6x10
Seated shoulder press
5x12,10,8,6,12
 
Back/shoulders

HS High Row
3 sets of 8
1 set AMRAP
Top set 270

HS ISO Row
4 sets of 8
Top set 160 per side

DB Row
4 sets of 6
Top set 100lb dB

Stretchers
4 sets of 12
Top set 145 on cable stack

DB side laterals
3 sets of 20,17,15
Used 10lb db’s

Machine rear laterals
3 sets of 15,12,10
Top set 175
 
ARMS

DB CURLS
4 sets of 8 3sec negatives

PREACHER CURLS
3 sets of 8
1 REST PAUSE SET

HAMMER CURLS
4 sets of 8

PUSHDOWNS
4 sets of 10

CLOSE GRIP BENCH
4 sets of 8

SINGLE ARM PUSHDOWN
4 sets of 15
 
FourOneDeuxFitt said:
ARMS

DB CURLS
4 sets of 8 3sec negatives

PREACHER CURLS
3 sets of 8
1 REST PAUSE SET

HAMMER CURLS
4 sets of 8

PUSHDOWNS
4 sets of 10

CLOSE GRIP BENCH
4 sets of 8

SINGLE ARM PUSHDOWN
4 sets of 15
Click to expand...
Looks like a fun day! How are you feeling on the EQ? It looks like it’s keeping you lean. How’s endurance and strength gains?
 
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