Worf
Elite
How much weight did you gain over the course? Youre going to cruise on test after?
MESO-Rx
Anabolic Steroids
Strive For Moreee
- Thread starter FourOneDeuxFitt
- Start date
FourOneDeuxFitt
Member
I put on just about 18lbs. I will give exactly numbers Sunday for you guys. Post some final pics as well.
And yes. 200mg of test cyp for at least the next 6 months. I’ve also decided any blast from this point forward will be short esters and also 8-10 weeks. 16-20 is just too long for me. I feel I can still accomplish the same goal in a shorter amount of time and also in a bit healthier way not staying shut down for so long.
FourOneDeuxFitt
Member
Pull Session #1
Wide Grip Lat Pulldowns
2 RP sets of 10-12 and 15-20
195x7-4-2(13)
165x9-5-3(17)
Chest Supported T Bar Row
4 sets of 6-12
70x12 — 90x11 — 115x7-6
HS High Row
4 sets of 6-12
180x12 — 230x8-7-7
Hyperextension Machine
3 sets of 15-20
180x17-17-15
Bent Over Rear Laterals
4 sets of 12-15
—SUPER SET WITH—
Rope Hammer Curls
4 sets of 12-15 reps
20x15/42.5x15 — 20x15/50x13
20x15/50x12 —20x15/42.5x12
Seated DB Curls
4 sets of 8-12
25’s x8–8 —— 20’s x8-8
Wide Grip Lat Pulldowns
2 RP sets of 10-12 and 15-20
195x7-4-2(13)
165x9-5-3(17)
Chest Supported T Bar Row
4 sets of 6-12
70x12 — 90x11 — 115x7-6
HS High Row
4 sets of 6-12
180x12 — 230x8-7-7
Hyperextension Machine
3 sets of 15-20
180x17-17-15
Bent Over Rear Laterals
4 sets of 12-15
—SUPER SET WITH—
Rope Hammer Curls
4 sets of 12-15 reps
20x15/42.5x15 — 20x15/50x13
20x15/50x12 —20x15/42.5x12
Seated DB Curls
4 sets of 8-12
25’s x8–8 —— 20’s x8-8
FourOneDeuxFitt
Member
Legs #1
Standing Hamstring Curls
sets of 12 each leg no rest pyramiding up in weight then back down
30x12 - 40x12 - 50x10 - 40x12 - 30x14
Smith Machine Squats
Pyramid up in sets of 6 to failure
135x12 — 185x6 — 225x6 — 275x6 — 315x4
Wide Stance Hack Squats
4 sets of 6-12
90x12 — 180x12 — 270x12
360x8 — 410x8
DB SLDL
Pyramid up in sets of 8 to failure
85’s x8 — 95’s x8 — 110’s x8(strap broke)
Seated Calf Raises
4 sets of 10-15
—SS WITH—
Standing calf raises
4 sets of 12-20
Standing Hamstring Curls
sets of 12 each leg no rest pyramiding up in weight then back down
30x12 - 40x12 - 50x10 - 40x12 - 30x14
Smith Machine Squats
Pyramid up in sets of 6 to failure
135x12 — 185x6 — 225x6 — 275x6 — 315x4
Wide Stance Hack Squats
4 sets of 6-12
90x12 — 180x12 — 270x12
360x8 — 410x8
DB SLDL
Pyramid up in sets of 8 to failure
85’s x8 — 95’s x8 — 110’s x8(strap broke)
Seated Calf Raises
4 sets of 10-15
—SS WITH—
Standing calf raises
4 sets of 12-20
What does rpe stand for
Morefyah
Banned
Hey props on those gains and a great log. Everything was very consistent and you look ripped brother.
FourOneDeuxFitt
Member
Rate of perceived exertion.
FourOneDeuxFitt
Member
Thanks man I appreciate it. It’s been a struggling to really pack on some size. Been eating like a horse. Definitely made some decent changes. But it has been a lot harder than I suspected it would be.
FourOneDeuxFitt
Member
Push #2
(shoulders and triceps focus)
Seated Smith Press
2 RP sets of 10-12 and 15-20
185x6-4-3(13)
155x9-5-4(18)
Weighted Dips
3 sets of 6-8
+70x7 — +70x6 — +70x6
Incline Machine Press
4 sets of 10-15
Flat Machine Press
3 sets of 10-15
—SS WITH—
Pec Deck or Cable Flys
3 sets of 10-15
Tricep Pushdowns
—SS WITH—
DB Side Laterals
3 rounds of 10-15 reps each
110x15/80x12
120x15/80x12
130x13/60x13
OH Extensions
3 sets of 10-15
60x15 — 80x15 — 80x15
(shoulders and triceps focus)
Seated Smith Press
2 RP sets of 10-12 and 15-20
185x6-4-3(13)
155x9-5-4(18)
Weighted Dips
3 sets of 6-8
+70x7 — +70x6 — +70x6
Incline Machine Press
4 sets of 10-15
Flat Machine Press
3 sets of 10-15
—SS WITH—
Pec Deck or Cable Flys
3 sets of 10-15
Tricep Pushdowns
—SS WITH—
DB Side Laterals
3 rounds of 10-15 reps each
110x15/80x12
120x15/80x12
130x13/60x13
OH Extensions
3 sets of 10-15
60x15 — 80x15 — 80x15
FourOneDeuxFitt
Member
Pull Session #2
Seated Cable Row
3 sets of 6-12
137.5x12 — 162.5x9 — 175x6
Neutral Grip Pulldowns
3 sets of 6-12
195x11 — 210x10 — 225x6
Standing TBar Row
3 sets of 6-12
115x10 — 135x7
145x5 drop 100x5 drop 55x6
Chest Supported Machine Row
3 sets of 6-12
200x8 — 200x8 — 212.5x7
Hammer Curls
—SS WITH—
Standing DB Curls
3 rounds of 8-12
40’s x10/30’s x8
35’s x8/25’s x8
30’s x8/20’s x9
Rope Hammer Curls
—SS WITH—
Cable Curls
2 rounds 12-20
(Don’t remember weights just focused on slow controlled reps with a 3 second ecc squeeze)
Seated Cable Row
3 sets of 6-12
137.5x12 — 162.5x9 — 175x6
Neutral Grip Pulldowns
3 sets of 6-12
195x11 — 210x10 — 225x6
Standing TBar Row
3 sets of 6-12
115x10 — 135x7
145x5 drop 100x5 drop 55x6
Chest Supported Machine Row
3 sets of 6-12
200x8 — 200x8 — 212.5x7
Hammer Curls
—SS WITH—
Standing DB Curls
3 rounds of 8-12
40’s x10/30’s x8
35’s x8/25’s x8
30’s x8/20’s x9
Rope Hammer Curls
—SS WITH—
Cable Curls
2 rounds 12-20
(Don’t remember weights just focused on slow controlled reps with a 3 second ecc squeeze)
FourOneDeuxFitt
Member
Legs #2
Seated Hamstring Curls
3 sets of 12-15
130x15 — 140x12 — 110x12
Leg Press
Work up in sets of 6 to failure
270x15
360x6 — 450x6 — 540x6
630x6 — 680x6
Hack Squats
3 sets of 6-12
270x12 — 320x8
180x16
Smith Machine SLDL
3 sets of 10-15
135x12 — 185x12 — 225x10
Leg Extensions
3 sets of 12-15
125x15-14-13
Standing Hamstring Curls
3 sets of 10-12 (no rest)
40x15/15 — 40x12/12 — 40x10/10
Rope Crunches
4 sets to failure
Seated Hamstring Curls
3 sets of 12-15
130x15 — 140x12 — 110x12
Leg Press
Work up in sets of 6 to failure
270x15
360x6 — 450x6 — 540x6
630x6 — 680x6
Hack Squats
3 sets of 6-12
270x12 — 320x8
180x16
Smith Machine SLDL
3 sets of 10-15
135x12 — 185x12 — 225x10
Leg Extensions
3 sets of 12-15
125x15-14-13
Standing Hamstring Curls
3 sets of 10-12 (no rest)
40x15/15 — 40x12/12 — 40x10/10
Rope Crunches
4 sets to failure
Worf
Elite
Something Ive told myself and friends over the years. That limit, that wall of uneasy feelings, that threshold of discomfort, the mental physical barrier of self preservation, the improvements are just on the other side.
FourOneDeuxFitt
Member
It’s frustrating sometimes. I’ve put on a decent amount of weight but have had some close friends and even family say I’ve “skimmed down”. Which. I guess is good ? Converting bad weight to lean tissue I guess.
Worf
Elite
If your weight/strength is up and your getting comments like that Im sure youre going the right direction. Your face/neck probably looks leaner with additional muscle tisse, Your shoulders wider, waist smaller. Even without a significant decrease in bf I've got these comments on a cycle in the past. "Hey man, you loose weight?" Me "No, up 10 lbs" Friend " No way" Me, in my head " wtf? I'm on test w/o an AI? how the hell do I look smaller?"
FourOneDeuxFitt
Member
Pull #1
Wide Grip Lat Pulldowns
4 sets 6-8
167.5x8 — 175x8 — 187.5x5 — 162.5x8
Chest Supported T Bar Row
4 sets of 6-10
~Neutral grip~
90x9 — 100x7
~Pronated grip~
100x8 — 105x7
HS High Row
3 sets of 6-10
230x8-8-7
Seated Row
3 sets of 6-10
162.5x7 — 150x8 — 137.5x7
Reverse Pec Deck
4 sets of 12-15
Rope Hammer Curls
4 sets of 12-15 reps
—SS WITH—
Standing DB Curls
4 sets of 8-12
30’s x12/20’s x8 — 25’s x10/15’s x8
20’s x12/20’s x8 — 20’s x12/15’s x 8
Wide Grip Lat Pulldowns
4 sets 6-8
167.5x8 — 175x8 — 187.5x5 — 162.5x8
Chest Supported T Bar Row
4 sets of 6-10
~Neutral grip~
90x9 — 100x7
~Pronated grip~
100x8 — 105x7
HS High Row
3 sets of 6-10
230x8-8-7
Seated Row
3 sets of 6-10
162.5x7 — 150x8 — 137.5x7
Reverse Pec Deck
4 sets of 12-15
Rope Hammer Curls
4 sets of 12-15 reps
—SS WITH—
Standing DB Curls
4 sets of 8-12
30’s x12/20’s x8 — 25’s x10/15’s x8
20’s x12/20’s x8 — 20’s x12/15’s x 8
FourOneDeuxFitt
Member
Legs #1
Standing Hamstring Curls
Pyramid up in sets of 10 until failure
30,40,50,60,50x10 each leg
PowerSquats
Pyramid up in sets of 6 to failure
180x15
270, 360, 450, 540, 630x6
Wide Stance Hack Squats
4 sets of 6-10
90x10
320x10 — 360x6-6-6
Leg Extensions
(No rest back and forth with training partner )
4 sets of 12-15
Seated Calf Raises
3 sets of 10-12
Standing Calf Raises
4 sets of 12-15
Standing Hamstring Curls
Pyramid up in sets of 10 until failure
30,40,50,60,50x10 each leg
PowerSquats
Pyramid up in sets of 6 to failure
180x15
270, 360, 450, 540, 630x6
Wide Stance Hack Squats
4 sets of 6-10
90x10
320x10 — 360x6-6-6
Leg Extensions
(No rest back and forth with training partner )
4 sets of 12-15
Seated Calf Raises
3 sets of 10-12
Standing Calf Raises
4 sets of 12-15
FourOneDeuxFitt
Member
Push #2
Seated Smith Press
4 sets of 6-8
185x6 — 155x7 — 145x8, 7
Weighted Dips
4 sets of 6-8
+90lbs x5
+70lbs x6, 6
+55lbs x7
Incline Machine Press
3 sets of 12-15
Flat Machine Press
3 sets of 12-15
—SUPER SET WITH—
Pec Deck
3 sets of 12-15
OH Rope Extensions
4 sets of 6-10
100x9 — 110x7, 6 — 100x7
DB Side Laterals
4 sets of 6-10
25’s x10 — 30’s x9 — 35’s x6 — 25’s x10
Today was a shoulder and tricep focused push day. Chest exercises were purely to get a good pump and focus on hard contractions so weight wasn’t tracked. Just used what felt good.
Next week is going to be a nice much needed deload week. Keeping weight at 65-70% and will probably not do a push pull legs split. Going to just go in and focus on a muscle group at a time and get an extra rest day in also.
Seated Smith Press
4 sets of 6-8
185x6 — 155x7 — 145x8, 7
Weighted Dips
4 sets of 6-8
+90lbs x5
+70lbs x6, 6
+55lbs x7
Incline Machine Press
3 sets of 12-15
Flat Machine Press
3 sets of 12-15
—SUPER SET WITH—
Pec Deck
3 sets of 12-15
OH Rope Extensions
4 sets of 6-10
100x9 — 110x7, 6 — 100x7
DB Side Laterals
4 sets of 6-10
25’s x10 — 30’s x9 — 35’s x6 — 25’s x10
Today was a shoulder and tricep focused push day. Chest exercises were purely to get a good pump and focus on hard contractions so weight wasn’t tracked. Just used what felt good.
Next week is going to be a nice much needed deload week. Keeping weight at 65-70% and will probably not do a push pull legs split. Going to just go in and focus on a muscle group at a time and get an extra rest day in also.
FourOneDeuxFitt
Member
Legs #2
Donkey Calf Raises
4 sets of 10-15
80x15 — 100x15 — 120x15 — 140x15
Seated Calf Raises
3 sets of 8-10
70x10 — 90x10 — 100x10
Seated Hamstring Curls
4 sets of 8-12
110x12 — 120x12 — 130x8-8
DB SLDL
4 sets of 8
80’s x8 — 95’s x8-8-8
Leg extensions
3 sets of 20
100x20 — 112.5x20-20
Pendulum Squats
3 sets of 8-12
Donkey Calf Raises
4 sets of 10-15
80x15 — 100x15 — 120x15 — 140x15
Seated Calf Raises
3 sets of 8-10
70x10 — 90x10 — 100x10
Seated Hamstring Curls
4 sets of 8-12
110x12 — 120x12 — 130x8-8
DB SLDL
4 sets of 8
80’s x8 — 95’s x8-8-8
Leg extensions
3 sets of 20
100x20 — 112.5x20-20
Pendulum Squats
3 sets of 8-12
FourOneDeuxFitt
Member
This week is a deload for me guys. May take next week as well as a deload. I’ve always done nothing but hypertrophy focused programs for the duration of my time lifting. I think during this long cruise I’m going to look into running a strength program. Still be able to pack on some size but ultimately I want to get strong. I believe strength and size go hand in hand and I also believe it will create some foreign stress for me during the cruise and come blast time 6 months from now I’ll be in a good position.
Btcowboy
Elite
Great plan brother
