Strive For Moreee

[FourOneDeuxFitt]

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?

Strength gains are great. Endurance isn’t too bad it’s better but nothing crazy. The Eq is definitely keeping me lean. I’m enjoying it a lot to be honest with you. I’m eating about 4,000 cals a day now and slowly but surely gaining little by little. But I believe what I am gaining is “good” weight. Body fat went up a bit but nothing crazy. I think I’m gonna throw some Superdrol in toward the end.

 

[FourOneDeuxFitt]

11/18

PUSH #1
( Upper Chest Focus)


INCLINE DB PRESS
2 RP SETS @ 10-15 and 15-20
(Taking about 20 seconds between attempts)
95’s x8-2-1
75’s x10-3-3

HS WIDE CHEST PRESS
3 sets of 10-12
180x12,11,10

INCLINE DB FLYS (Pronated Grip)
3 sets of 12-15
30’s x13,12,12

FRONT MILITARY PRESS
3 sets of 8-12
140x8 - 110x11,9

DB SIDE LATERALS
4 sets of 12-15
60x13,12 - 40x13,

BODYWEIGHT DIPS
3 sets of 8-12

supersetted with

ROPE PUSHDOWNS
3 sets of 12-15
13/40x12 - 9/30x12 - 9/30x12

 

[FourOneDeuxFitt]

Forgot to weigh myself this morning. Work has been insane since switching jobs I think I only hit the gym 3 times last week. As you guys can tell I’ve put “The Gauntlet” to rest. I’m going to do something that I enjoy and designed myself. My new split looks like this :
CHEST/FRONT/SIDE DELTS/TRICEPS
BACK/REAR DELTS/BICEPS
QUADS/CALVES
CHEST/FRONT/SIDE DELTS/TRICEPS
BACK/REAR DELTS/TRICEPS
HAMS/GLUTES/CALVES
OFF

This is just a baseline I may add in another OFF day after quads depending on how my body feels, work, and life in general. But my focus is doing more compound movements more frequently. Protein will be around 300g/day fats will likely be no more than 100g/day and carbs will be high on all training days and by high I mean in the 4-600 range which isn’t a huge change from what I was doing anyways depending again on my ability to be able to eat and etc. But I’m going to do my best to push hard these last 6 weeks of my blast.

 

[Btcowboy]

Good idea, I am following your thread on designing a program yourself. I read and copied that link you were provided. Pretty good read and some sound advice in it.

Interested to see how your own design morphs as you tweak it. And how you respond to it

 

[FourOneDeuxFitt]

Good idea, I am following your thread on designing a program yourself. I read and copied that link you were provided. Pretty good read and some sound advice in it.

Interested to see how your own design morphs as you tweak it. And how you respond to it

Yeah he always comes through with some solid information that’s why I tagged him in the thread. This was the first session of my own design and I honestly enjoyed it a lot. The rest pause sets were new for me. I’ve dkne them in the past but not in the sense of using as heavy of weight as I can to reach the rep range I was aiming for. After the first set my chest was fried. I was shocked how heavy the 75’s felt after. Sort of shines some light to me about DC Training and how that utilizes rest pause sets. I’m just trying to find some new intensity techniques and see how my body responds to them and how others trainand use them as well in their own splits.

 

[FourOneDeuxFitt]

11/19
PULL #1


HS HIGH ROW
2 RP sets of 10-15 and 15-20
290x8-3-2
230x10-4-3

PULL UPS
6 sets of 3 varied grips (wide/medium/narrow)
Took each set close to failure not counting reps but made sure to hit at least 6 using the assisted machine

CHEST SUPPORTED TBAR ROW
3 sets of 10-12
70x12 - 80x12 - 90x10

CABLE PULLOVER (rope attachment)
3 set of 12-15
42.5x12,12 - 35x12

REVERSE PEC DECK
4 sets of 12-15
145x9 - 115x15,12,12

EZ BAR CURLS
4 sets of 8-10

Supersetted with

HAMMER CURLS
4 sets of 10-12
70x10/30’s x12
70x8/25’s x10
60x8/20’s x10
50x12/15’s x12

 

[FourOneDeuxFitt]

UPDATE ON SUPPLEMENTATION:

Forgot to put this in here but yesterday I finally started to notice an increased sensitivity in my nips. Always the right one for whatever reason but this happened last blast as well right around the same time so I’ve started with aromasin at 12.5mg EOD until sentivity eases up which should only take about 4 days id say.

 

[FourOneDeuxFitt]

QUADS/CALVES


LEG EXTENSIONS
4 sets of 10 pyramiding up until I fail at 10
90,110,130,150,170x10
(Failed at 10 with 170)

HACK SQUATS
2 sets of 6-8 and 1 set of 12-15
360x6
230x15

SMITH SQUATS
3 sets of 8-12 (take just short of failure)
(Quads are very fatigued starting smith squats)
225x9,9,8

NARROW STANCE LEG PRESS
1 cluster set (go to failure, rest 45sec, repeat 3x)
360x16-6-6

LEG EXTENSIONS
2 sets of 20
90x20,20

SEATED CALF RAISE
4 sets of 12
70x12 - 95x12,12,12

 

[FourOneDeuxFitt]

PUSH #2


DECLINE PRESS
2 RP sets of 10-15 and 15-20
300x7-4-3
230x10-6-3

FLAT SMITH PRESS
3 sets of 8-12
185x11 - 205x9 - 185x9

MACHINE FLYS
4 sets of 12-15
130x15,12 - 115x13,12

DB SHOULDER PRESS
3 sets of 6-8
60’s x8,8 65’s x6

UPRIGHT ROW (used dumbbells)
3 sets of 12-15
70x15 - 80x15- 90x12

DIPS
4 sets of 10-12
12,9,9,7

OH EXTENSION
4 sets of 12-15
37.5x15 - 47.5x15 - 57.5x15 - 67.5x12

 

[FourOneDeuxFitt]

PULL #2


DEAD STOP SMITH ROWS
2 sets of 6-8 and 1 set of 12-15
205x8
175x13

ONE ARM DB ROW
3 sets of 8-12
70x12 - 80x12 - 100x8

SEATED ROW
2 sets of 10-12 & 1 triple drop
140x12,11
180x5 Drop 120x5 Drop 90x3

HYPEREXTENSIONS
4 sets of 15-20
(Didn’t do lower back is smashed from laying 2,446sq/ft of tile)

REVERSE PEC DECK
4 sets of 15
130x15 - 115x15,15,15


STANDING DB CURLS
4 sets of 8
Super setted with
HAMMER CURLS
4 sets of 10
35’s x8/25’s x10
40’s x8/25’s x10
30’s x8/20’s x10
25’s x8/15’s x10


Second pull sessions of the week. Dead Stop smith machine rows felt awesome I haven’t done them in awhile. Also it was nice to pull the 100’s for Dumbbell Rows. Last rep or slow form was a bit sloppy but I let it slide after the first two sets were performed with solid form.

I must say I’m really enjoying having my own program design and also being able to just tweak things as I go while I’m performing each workout. Extend some sets with partials or drops and etc doing whatever feels good and pushing myself hard.

Tomorrow is my second leg workout of the week it’s Ham and Glute focused and that will wrap up my first week of my new program design. I plan to keep primary movements for each workout I did this week into the following weeks and challenge rep and/or weight. If I can’t beat the previous week I’ll switch the movement and get strong with something else and come back to it later.

Also gear is in full effect. Carbs are higher than they’ve ever been for me and even so the vascularity is still coming through more and more from the equipoise. Strength is continuing to increase. I haven’t stepped on the scale in a few weeks but I know I’ve put some weight on for sure I can see it in the mirror. Sunday I’ll weigh in for the start of next week

 

[FourOneDeuxFitt]

11/25

PUSH #1

( Upper Chest Focus)


INCLINE DB PRESS
2 RP SETS @ 10-15 and 15-20
-last week
95’s x8-2-1
75’s x10-3-3

-this week
95’s x9-3-3
75’s x11-5-2

HS WIDE CHEST PRESS
3 sets of 10-12
180x12,11,10

INCLINE DB FLYS (Pronated Grip)
3 sets of 12-15
25’s x15,15,15

PARAMOUNT SHOULDER PRESS
3 sets of 8-12
——-suoersetted with
DB SIDE LATERALS
3 sets of 12-15
(Finish with partials if needed)
90x11/60x12
90x7/40x15
70x9/40x15

DIP MACHINE
3 sets of 8-10 reps
—-Super setted with
PUSHDOWNS (straight bar)
3 sets of 15-20
330x10/80x17
330x8/80x15
300x9/60x20

 

[Worf]

Definitely moving up on the numbers. Good to see your killin it man.

 

[FourOneDeuxFitt]

Definitely moving up on the numbers. Good to see your killin it man.

I surprised myself honestly with the first week difference on the first rest pause set on incline Dumbbell. Going from 11 to 15 reps was a nice jump. It’s nice though because now in my mind I know how much I love that movement so if I don’t beat the previous week I have to swap it out so it gives me some extra drive.

 

[FourOneDeuxFitt]

PULL #1

HS HIGH ROW
2 RP sets of 10-15 and 15-20
—-last week
290x8-3-2
230x10-4-3

—-this week
290x9-3-3
230x12-5-4

PULL UPS
6 sets of 3 varied grips (wide/medium/narrow)
Took each set close to failure not counting reps but made sure to hit at least 6 using the assisted machine

STANDING TBAR ROW
3 sets of 10-12
90x12 - 115x10,10

HYPEREXTENSIONS
3 set of 15-20
17,16,15

REVERSE PEC DECK
4 sets of 12-15
120x15 - 140x13,13,12

DB CURLS
4 sets of 8-10
supersetted with
HAMMER CURLS
4 sets of 10-12
35’s x10/25’s x15
35’s x8/25’s x10
30’s x8/20’s x10
25’s x8/15’s x12



Pretty pleased so far. Today beat my previous week on HS HIGH ROW as well as yesterday beating INCLINE DB PRESS. Looking forward to seeing how this all plays out in the next couple months.

 

[FourOneDeuxFitt]

QUADS/CALVES


LEG EXTENSIONS
4 sets of 10 pyramiding up until I fail at 10
110,120,130,140,150x10
160x9

HACK SQUATS
2 sets of 6-8 and 1 set of 12-15
—-last week
360x6
230x15

—-this week
360x8
270x15

POWER SQUATS
4 sets of 8 pyramiding until hit failure around 8 reps
270x8 - 320x8 - 360x8 - 450x8 (just got 8)

LEG EXTENSIONS
2 sets of 20
87.5x20,20

SEATED CALF RAISE
4 sets of 12
90x12,12,12,12



So. After getting some solid info in the training program thread I started I’m still keeping the same split but just simplifying the workouts and sticking with the movements until I stall out.

I still used hack squats to challenge myself from last week and made a nice improvemt. I also pushed myself a lot harder today. I’m gonna stick with these 3 movements until I get stuck on them and then swap them out. I will vary reps every couple weeks and still aim for progression in weight and reps with certain weights.

@Necessary Evil @showstoppa what you guys think about this idea?

 

[FourOneDeuxFitt]

PUSH #2


FLAT SMITH MACHINE PRESS
2 RP sets of 10-15 and 15-20
225x8-3-3(14)
185x10-5-4(19)

LOW INCLINE DB PRESS
4 sets of 8-12
75’s x8,8,8,7

MACHINE FLYS
4 sets of 12-15
120x13 - 110x13,12 - 90x12

ATLANTIS SHOULDER PRESS
3 sets of 6-8
180x8,6,6

MACHINE SIDE LATERALS
3 sets of 12-15
50x15,13,12

DIPS
4 sets of 10-12

supersetted with

OH ROPE EXTENSION
4 sets of 12-15
330x10/60x15
300x10/60x15
270x10/50x15
270x10/40x15



Great workout. Tricep susperset at the end is one of my favorites. Leaves a painful pump walking out of the gym.

 

[FourOneDeuxFitt]

PULL #2


CHEST SUPPORTED T BAR ROWS
2 sets of 6-8 and set of 12-15
115x8
90x12

ONE ARM DB ROW
3 sets of 8-12 (4-6,8-10, & 10-12)
110x6 - 90x10 - 80x11

SEATED ROW
2 sets of 10-12 & 1 triple drop (15-20 reps)
150x12,10
200x3 Drop 162.5x3 Drop 125x7 Drop 100x3

NEUTRAL GRIP PULLDOWN
3 sets of 10-12
135x12,10,10

REVERSE PEC DECK
4 sets of 15
120x15,15 - 110x15,15

BARBELL CURLS
4 sets of 8

supersetted with

HAMMER CURLS
4 sets of 10-12
45x10/30’s x11
75x8/25’s x12
65x8/20’s x12
55x8/15’s x12


Great workout tonight. Solid contractions on everything and still focusing on slow controlled eccentric portion of the rep and explosive concentric portions. On drop sets and etc form gets a bit loose on the last rep or two but nothing past that. Enjoying this new split so far. Looking forward to hams and glutes tomorrow since I had to skip it last week due to work. Need some heavy SLDL in my life.

Also I surprised myself I forgot my Versagrippz tonight and was still able to really pull and focus on contractions in my back. Which is a huge step for me compared to 6 months ago

 

[FourOneDeuxFitt]

HAMS/CALVES


LYING LEG CURLS
4 sets of 10 pyramiding up to failure
50x12 - 60x12
80,100,120,140,150
160x10(form started getting sloppy)

FROG STANCE HACK SQUATS
4 sets of 8 (slow true 3 second eccentric)
90x12 - 180x8
270x8,8
320x8
340x8

SLDL (using barbell)
—-full ROM squeezing glutes at the top of each rep
4 sets of 8
135x8 - 185x8
225x8,8 (hams are smoked not gonna push more working sets today)

GLUTE KICKBACKS
3 sets of 12
140x12/12
150x12/12
160x12/12

STANDING CALF RAISES
4 sets of 15
115x15
135x15,15,15

 

[FourOneDeuxFitt]

11/25

PUSH #1

( Upper Chest Focus)


INCLINE DB PRESS
2 RP SETS @ 10-15 and 15-20
--last week
95’s x9-3-3
75’s x11-5-2

—this week
95’s x10-3-2
80’s x11-3-2

HS WIDE CHEST PRESS
4 sets of 10-12
200x11,10 - 180x11,10

INCLINE DB FLYS (Pronated Grip)
3 sets of 12-15
30’s x14,13,13

PARAMOUNT SHOULDER PRESS
3 sets of 6-10
90x8,8 - 100x5

DB SIDE LATERALS
4 sets of 12-15

Super setted with

DB SHRUGS
4 sets of 12 with (2 second concentric)
25’s x13/65’s x12
20’s x15/65’s x12
20’s x13/65’s x12
15’s x15/65’s x12
-90 SECOND REST PERIODS

DIP MACHINE
4 sets of 8-10 reps

super setted with

PUSHDOWNS (straight bar)
4 sets of 15-20
330x10/60x20
330x9/70x16
330x8/60x20
300x9/60x20
-90 SECOND REST PERIODS

 

[FourOneDeuxFitt]

Day 1 Week 13. Still slowly growing.