Strive For Moreee

[FourOneDeuxFitt]

So I’ve got that dbol gut going on. I’m thinking all my leafy green, broccoli, etc. isn’t doing me to good. I haven’t got my normal amount of fish in me this last 10 days either. But I’m bloated. Like the Macy day parade balloon!

Try adding some kimchi or sauerkraut to your diet a few times each day to help with digestion. Helped me a hell of a lot last blast.

So when I’m doing a deload I’m using 70% of my Max’s during my normal workouts. I just slow the movement down to like a 4:1:4 tempo and really focus on a good contraction and using the muscle to move the weight.

 

[The ole man]

Try adding some kimchi or sauerkraut to your diet a few times each day to help with digestion. Helped me a hell of a lot last blast.

So when I’m doing a deload I’m using 70% of my Max’s during my normal workouts. I just slow the movement down to like a 4:1:4 tempo and really focus on a good contraction and using the muscle to move the weight.

I got some sauerkraut too. I give it a shot. Thanks!

Awesome. I’m gonna look to utilize that in my training.
Might see if I can find some pdf’s on that PHAT program. Kinda sounds fun to dissect the programs.

 

[FourOneDeuxFitt]

I got some sauerkraut too. I give it a shot. Thanks!

Awesome. I’m gonna look to utilize that in my training.
Might see if I can find some pdf’s on that PHAT program. Kinda sounds fun to dissect the programs.

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Here you go bro. There’s a few different versions of it out there but this is the one I like.

 

[FourOneDeuxFitt]

WEEK 4
POWER LOWER BODY

***DELOAD***





Smith Machine Squats
5 sets of 3-5 reps
LAST WEEK:
315x3-3-3-3-3

DELOAD:
225x5-5-5-5-5

Leg Press
2 sets of 6-10 reps
450x10-10

Leg Extensions
2 sets of 6-10 reps
150x10-10

SLDL
3 sets of 5-8 reps
195x8-8-8

Lying Leg Curls
3 sets of 6-10 reps
130x10-10-10

Standing Calf Raises
3 sets of 6-10 reps
140x10-10-8

Seated Calf Raises
2 sets of 6-10 reps
70x10-8-6

 

[The ole man]

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Here you go bro. There’s a few different versions of it out there but this is the one I like.

Much appreciated.

 

[darkdays]

No it actually makes a lot of sense!
I can dig it.
Well I will follow along.
I actually enjoy reading ppls opinions of themselves, as it pertains to there workouts, diet, or gear.

I decided after some thought, that I’m gonna keep most of my gear in the safe, for down the road.
Actually decided to go with just a test and dbol stack.
Started my cycle today.
First time ever using dbol, went with 20 mg a day.
I got 20 mg dbol, so just split it in half.
Half at 9 am, other half at 3 pm.
Test at 300mg week.

Being an air head this morning, I actually pinned 1 ml (test E)which is 300. When I should of pinned .5 ml for 150.
Should I wait till next Sun to start at .5 or should I just carry on with my .5 Wed evening like my normal cycle?
Or does it even matter being my first pin of the cycle?

Have you run dbol?
How soon do you think a fella should start the adex?
On my first cycle of test and oral havoc, I made it about 20 days then my nips got pretty sensitive. I ran about .5 mg 2x a week for the rest of the cycle.

plenty of experience w dbol, should kick in within a couple days, for me by weekk 1's end or a week n a half in im usually 6-9lbs heavier due to the water bloat and neck/face instantly puff up

if theyre tabs, let it dissolve under your tongue for quicker release

 

[darkdays]

I see. But you are kinda carb cycling between your training days and off days.
And I follow the same thought.
I read a couple books on diff diet strategies by Lyle McDonald. I figured everyone here followed 40/40/20 and talk of fad diets would be shamed lol.
So I hadn’t spoke much about it. But I seen a vet talking about how he gets all his carbs in right before and right after working out, and then sticks to lean protein and dietary fats.
And I just seem to look better when I restrict my carbs.

I think moving forward I’m gonna keep the gear to min, maybe a cycles or 2 a year of test, maybe stacked with dbol, or my whinny, but look more towards the hgh, and mk677. It’s a lil more expensive but probably more along the lines of what my goals are, for a 47 year old. I know dbol is a wet compound and isn’t really what you would think of when chasing lean gains, but the strength right off the first week got my whole body just ravished with that good body ache. I’m not for sure if I got pip or if my quad is tripled in size. So dbol prob found a home somewhere in my stacks. I’m ready for the start of the second week tomm. Up 5.8 pounds.

i did a keto diet last time i ran dbol w purely calisthenics training slackline for legs and bjj twice a day5-6 days a week, post cycle w/in 1-2 weeks when the water cleared i was ridiculously lean i believe due to the keto diet

 

[The ole man]

plenty of experience w dbol, should kick in within a couple days, for me by weekk 1's end or a week n a half in im usually 6-9lbs heavier due to the water bloat and neck/face instantly puff up

if theyre tabs, let it dissolve under your tongue for quicker release

So I’m off today, and this was Sun morn pin for me.
After that, I put it under my tongue like you recommended.
Waited 15 mins and made me a oat/protein shake, waited another 15 mins after consuming the shake, and started my back workout.
I would name the exercises I did but when m not even sure the name of some. I watch a lot of Athlean X but never remember what he call some of them
Like 1 arm high pully cable row.
That’s what I call one of the exercises.
Not for sure if that is what it’s called tho.
I appreciate you chiming in with some knowledge!

Sorry FourOne, not meaning to clutter up your thread!

 

[The ole man]

i did a keto diet last time i ran dbol w purely calisthenics training slackline for legs and bjj twice a day5-6 days a week, post cycle w/in 1-2 weeks when the water cleared i was ridiculously lean i believe due to the keto diet

Awesome! This answered a few of my questions. I thought ppl might say it was stupid to restrict carbs on aas.
Thanks bro!
I’m probably gonna follow your lead then!

 

[darkdays]

So I’m off today, and this was Sun morn pin for me.
After that, I put it under my tongue like you recommended.
Waited 15 mins and made me a oat/protein shake, waited another 15 mins after consuming the shake, and started my back workout.
I would name the exercises I did but when m not even sure the name of some. I watch a lot of Athlean X but never remember what he call some of them
Like 1 arm high pully cable row.
That’s what I call one of the exercises.
Not for sure if that is what it’s called tho.
I appreciate you chiming in with some knowledge!

Sorry FourOne, not meaning to clutter up your thread!

Athlean X has a ton of great info on lifts and ideas to change things up but target the same muscles we always hit. Lmk when you start feeling the pumps from the dbol, after doing it this way, day 5/7 I could notice the pumps forsure

 

[FourOneDeuxFitt]

WEEK 4
BACK/SHOULDERS
***DELOAD***




BARBELL ROWS
145x10-10-10

Assisted Pull Ups
3 sets of 8-12 reps
(-100)x10-10-8

HS DY Row
3 sets of 8-12 reps
2plts x12-12-12

Single Arm Cable Rows
2 sets of 12-15 reps
55x10/10
55x10/10

Rope Pullovers
2 sets of 15-20 reps
10-13

Shoulder Press
3 sets of 8-12 reps
125x12-10-8

****Superset With****

Upright Rows
2 sets of 12-15 reps
60x15-15-12

Machine Side Laterals
3 sets of 12-20 reps
40x10-10-10

 

[darkdays]

WEEK 4
BACK/SHOULDERS
***DELOAD***




BARBELL ROWS
145x10-10-10

Assisted Pull Ups
3 sets of 8-12 reps
(-100)x10-10-8

HS DY Row
3 sets of 8-12 reps
2plts x12-12-12

Single Arm Cable Rows
2 sets of 12-15 reps
55x10/10
55x10/10

Rope Pullovers
2 sets of 15-20 reps
10-13

Shoulder Press
3 sets of 8-12 reps
125x12-10-8

****Superset With****

Upright Rows
2 sets of 12-15 reps
60x15-15-12

Machine Side Laterals
3 sets of 12-20 reps
40x10-10-10

HS DY ROW? What’s that

 

[FourOneDeuxFitt]

@darkdays

Hammer Strength Dorian Yates Row

 

[FourOneDeuxFitt]

Pic Update:
4 weeks post cycle

 

[darkdays]

View attachment 106198
Pic Update:
4 weeks post cycle

Shoulders are beeefy!!

 

[The ole man]

Shoulders are beeefy!!

Personally I appreciate the stritation between the upper pec and middle pec.
I also like the cut up look of the lower pec.
That is what stands out to me.

 

[FourOneDeuxFitt]

@darkdays @The ole man

Thanks guys I respect and appreciate both your feedback. As I’m sure your both aware it’s forever an ongoing process haha. Another 12 weeks of cruising then I’m gonna give shorter blasts a go with short ester compounds to see how my body works with them. I’ve always based my previous cycles off of test cypionate. Think it’s time to give something new a go in the near future.

This was back and shoulder day so shoulders had just got wrapped up upon taking this pic lol. Wish they forever were blown up like this

 

[FourOneDeuxFitt]

WEEK 4
CHEST & ARMS HYPERTROPHY

***DELOAD***





INCLINE DB PRESS
4 sets of 12
55x12-12-12-12

DECLINE BARBELL PRESS
3 sets of 8-12
135x10-10-10

INCLINE MACHINE PRESS
3 sets of 12-15
12-12-12

PECK DECK
2 sets of 15-20
15-15

STANDING BARBELL CURLS
3 sets of 8-12
40x12-12-12

ROPE HAMMER CURLS
2 sets of 12-15
40x15
50x15-15

CAMBERED BAR SEATED TRICEP EXTENSIONS
3 sets of 8-12
70x12-12-12

ROPE EXTENSIONS
2 sets of 12-15
50x15-15-15

 

[FourOneDeuxFitt]

WEEK 5
POWER UPPER BODY




HS DY Row
5 sets of 3-5 reps
230x5-5-5-5-5

+10lbs next week

Chest Supported TBar Ro
4 sets of 6-10 reps
90x10-9-7-7

Incline Press
5 sets of 3-5 reps
225x5-4-3-3-3

Decline Barbell Press
4 sets of 6-10 reps
195x6
205x6-6
185x7

Standing OHP
3 sets of 6-10 reps
95x9-8-6

Barbell Curls
3 sets of 6-10 reps
95x4
75x7-6

Seated OH Rope Extensions
3 sets of 6-10 reps
60x6
50x7-6

 

[FourOneDeuxFitt]

Quick Update:

Mainly from work and being on my bike it’s been very very hard for my legs to recover properly. So I skipped a leg day last week and also skipped my power lower body day yesterday as well. Honestly they just need a break and my body is finally making that clear even after the deload. Today is an off day as well and tomorrow will start my 3 hypertrophy days.