Worf
Elite
Cruising on sust? How’s that treating you?
MESO-Rx
Anabolic Steroids
Strive For Moreee
- Thread starter FourOneDeuxFitt
- Start date
FourOneDeuxFitt
Member
So far so good. First time doing so.
FourOneDeuxFitt
Member
Week- 1
Back
Single Arm DB Row
4 sets of 8
70x8/8-8/8-8/8-15/15
One Arm Supinated Pulldown
4 sets of 10
60x10/10
75x10/10
90x10/10
105x10/10
Smith Machine Rows w/ Shrugs
8 reps then stand and grind out 10 Shrugs
3 total work sets like this
185x8/10
185x8/10
185x8/10
Rack Pulls
3 sets of 5
335x5 (strap broke)
Machine Pulldowns
3 sets of 15
105x15-15-15
Opted single Arm DB Rows for meadows Rows because the equipment necessary wasn’t available. Also rack pulls were supposed to be before smith Rows/Shrugs. But again equipment wasn’t available. I will say rack pulls were just that much harder. All in all it was a great workout. Minus breaking my damn strap.
Back
Single Arm DB Row
4 sets of 8
70x8/8-8/8-8/8-15/15
One Arm Supinated Pulldown
4 sets of 10
60x10/10
75x10/10
90x10/10
105x10/10
Smith Machine Rows w/ Shrugs
8 reps then stand and grind out 10 Shrugs
3 total work sets like this
185x8/10
185x8/10
185x8/10
Rack Pulls
3 sets of 5
335x5 (strap broke)
Machine Pulldowns
3 sets of 15
105x15-15-15
Opted single Arm DB Rows for meadows Rows because the equipment necessary wasn’t available. Also rack pulls were supposed to be before smith Rows/Shrugs. But again equipment wasn’t available. I will say rack pulls were just that much harder. All in all it was a great workout. Minus breaking my damn strap.
FourOneDeuxFitt
Member
Update: took 2 days in a row off due to work and just for some extra recovery. This workout was from yesterday.
Week- 1
Biceps - 14 sets / Triceps - 14 sets
Superset #1
-Ez bar curl
Done with a 3 second descent. Curl the weight up and flex as hard as you can at the top for one second. Force blood in there. Do sets of 8.
-Hammer curl
Now grab a pair of dumbbells and curl them to 90 degrees (half way up). Knock out 12 reps. This should absolutely burn to the point it feels like your bis are going to rip off. Rest for 1 minute and then repeat. Do 4 rounds total.
70x8/20’s x12
60x8/20’s x12
60x8/15’s x12
40x8/15’s x12
Superset #2
- Dumbbell supinated curl
Do sets of 8 here too on each arm.
- EZ bar reverse curl
Bring these up all the way using a full range of motion and do 8 here as well. Rest for 1 minute and then repeat. Do 3 rounds total.
25’s x8/50x8
20’s x8/50x8
20’s x8/50x8
Superset #3
- Rope pushdowns
Do 10 reps.
- Dips between benches (or machine dips)
sets of 12. Don’t lock these out. I want constant tension. Use a 3 second descent if you are using a dip machine. Rest for 1 minute and then repeat. Do 4 rounds total.
90x10/12
90x10/9
80x8/8
70x9/6
- Close grip bench press
An EZ curl bar or regular barbell is fine here. Don’t lower these to your chest. Lower them slowly down to a few inches above your nose (don’t drop it). Let your elbows flare out to get a good stretch. Use perfect controlled form on these. Take them up to 3⁄4 lockout and then come right back down. Do sets of 8. Do 6 sets of 8. 6 total work sets.
135x8-8
155x8-7
135x8-8
This arm workout was the first actual “arm day” I’ve had in months. Pump was literally PAINFUL. If your looking for a solid arm day and chasing blood flow give this a go! Seriously!
Week- 1
Biceps - 14 sets / Triceps - 14 sets
Superset #1
-Ez bar curl
Done with a 3 second descent. Curl the weight up and flex as hard as you can at the top for one second. Force blood in there. Do sets of 8.
-Hammer curl
Now grab a pair of dumbbells and curl them to 90 degrees (half way up). Knock out 12 reps. This should absolutely burn to the point it feels like your bis are going to rip off. Rest for 1 minute and then repeat. Do 4 rounds total.
70x8/20’s x12
60x8/20’s x12
60x8/15’s x12
40x8/15’s x12
Superset #2
- Dumbbell supinated curl
Do sets of 8 here too on each arm.
- EZ bar reverse curl
Bring these up all the way using a full range of motion and do 8 here as well. Rest for 1 minute and then repeat. Do 3 rounds total.
25’s x8/50x8
20’s x8/50x8
20’s x8/50x8
Superset #3
- Rope pushdowns
Do 10 reps.
- Dips between benches (or machine dips)
sets of 12. Don’t lock these out. I want constant tension. Use a 3 second descent if you are using a dip machine. Rest for 1 minute and then repeat. Do 4 rounds total.
90x10/12
90x10/9
80x8/8
70x9/6
- Close grip bench press
An EZ curl bar or regular barbell is fine here. Don’t lower these to your chest. Lower them slowly down to a few inches above your nose (don’t drop it). Let your elbows flare out to get a good stretch. Use perfect controlled form on these. Take them up to 3⁄4 lockout and then come right back down. Do sets of 8. Do 6 sets of 8. 6 total work sets.
135x8-8
155x8-7
135x8-8
This arm workout was the first actual “arm day” I’ve had in months. Pump was literally PAINFUL. If your looking for a solid arm day and chasing blood flow give this a go! Seriously!
FourOneDeuxFitt
Member
Today was :
Chest/Shoulder Pump
Machine Press
Take plenty of warm ups and small jumps in weight to get enough sets in. Work up to a working weight where 10 reps is failure
Cable Press/Fly Combo
4 sets of 12
Hex Press
4 sets of 12 - smash the dB together and explode up for 1 second squeeze, lower weight and rest on chest, repeat
Rear Delt Flys
3 sets of 30 - get a good tempo and grind them out and drive as much blood as possible into the muscle
DB Side Laterals
4 sets of 10 - damn close to perfect as possible on each rep!
Rope Crunches
4 sets of 12
Chest/Shoulder Pump
Machine Press
Take plenty of warm ups and small jumps in weight to get enough sets in. Work up to a working weight where 10 reps is failure
Cable Press/Fly Combo
4 sets of 12
Hex Press
4 sets of 12 - smash the dB together and explode up for 1 second squeeze, lower weight and rest on chest, repeat
Rear Delt Flys
3 sets of 30 - get a good tempo and grind them out and drive as much blood as possible into the muscle
DB Side Laterals
4 sets of 10 - damn close to perfect as possible on each rep!
Rope Crunches
4 sets of 12
@FourOneDeuxFitt Those close grip bench presses not bother your elbow? Wasn't it you and I that talked about tennis/golfers elbow couple months back?
FourOneDeuxFitt
Member
It wasn’t so much my elbow but it stemmed from that joint down into my forearm more or less. I lowered training volume for a period of fine and it went away until about a week ago it’s starting to happen again. Always seems to come about a good month - month and a half after a cycle. Funny you mentioned that. Honestly they weren’t too rough on my elbow. I did them with an EZ Bar which made it a lot more comfortable.
FourOneDeuxFitt
Member
Week- 1
Back Pump
(Top sets listed - 90sec rest between sets)
Low Cable Rows
4 sets of 10
150x10
Straight Arm Lat Pulldowns
4 sets of 10
50x10
Assisted Wide Grip Chin
4 sets of 10
One Arm Supinated Pulldowns
4 sets of 10
105x10/10
Knocked this out in about 40 minutes and it was a nice change of pace. Walked out of the gym feeling great. Weight and strength are closely going up which is good. Not being extremely strict at the moment but calories are definitely higher on heavy days and pump days just try to keep carbs low and around my workout. Heavy days I just eat until I’m full
Back Pump
(Top sets listed - 90sec rest between sets)
Low Cable Rows
4 sets of 10
150x10
Straight Arm Lat Pulldowns
4 sets of 10
50x10
Assisted Wide Grip Chin
4 sets of 10
One Arm Supinated Pulldowns
4 sets of 10
105x10/10
Knocked this out in about 40 minutes and it was a nice change of pace. Walked out of the gym feeling great. Weight and strength are closely going up which is good. Not being extremely strict at the moment but calories are definitely higher on heavy days and pump days just try to keep carbs low and around my workout. Heavy days I just eat until I’m full
The ole man
Member
I’m so gonna do this 1 day a week for 4 weeks! Starting Tuesday, and I’m gonna pair it with legs, calves.
The ole man
Member
I need to see what hex press is and dB side laterals. The rest I do now.
The ole man
Member
Man I think I just need to take my talents to South beach lol.
Let you train me! I just follow you around the gym. You would either have me on the stage or in the morgue.
Lol my daughter lives in Miami!
Btcowboy
Elite
Love the Hex press and sure you will too
FourOneDeuxFitt
Member
hahaha Take a vacation then & come down to South Florida !!!
DB Hex Press is an awesome exercise. Slow controlled eccentric down to your chest, rest for a second and explode up swueezing the DB together as hard as you can and hold each rep for a 2 count.
And the arm workout was BRUTAL! I’ll post some more good material here to come.
The ole man
Member
Ya I’ve done them. I checked YouTube for the video. I actually do both. I watch a good video on it by Seth Feroce
The ole man
Member
I actually am taking a week sometime later this year! Might be around Christmas time!
FourOneDeuxFitt
Member
Today is an off day for me but man my body feels damn good after the first week. I didn’t hit legs (pussy I know) but honestly with my job my legs are sore as it is and I don’t want to make trying to make a living any harder than it can be sometimes when I fall off a damn ladder hahaha.
Tomorrow morning is legs and I’m going to destroy them. Going to enjoy some good food today on my off day, get some sun, and eat some more food !!!!! I’ve set some goals for myself I’d like to reach by the end of the year. I’ve never really focused on strength. I’ve always been so concerned with the way I look I’ve neglected a lot of opportunity to build a lot more dense muscle. So. With that being said I’ve set some goals for my main lifts :
Flat Bench: 315x5x5
Deadlift: 500x1
Wide Grip Pull Ups: 20 straight paused reps
Squat: 405x5x5
I feel like I’m not anywhere close to as strong as I should be. So. I want to not only “look strong” but fucking be strong. Period. Excuse my language but that’s just that.
Tomorrow morning is legs and I’m going to destroy them. Going to enjoy some good food today on my off day, get some sun, and eat some more food !!!!! I’ve set some goals for myself I’d like to reach by the end of the year. I’ve never really focused on strength. I’ve always been so concerned with the way I look I’ve neglected a lot of opportunity to build a lot more dense muscle. So. With that being said I’ve set some goals for my main lifts :
Flat Bench: 315x5x5
Deadlift: 500x1
Wide Grip Pull Ups: 20 straight paused reps
Squat: 405x5x5
I feel like I’m not anywhere close to as strong as I should be. So. I want to not only “look strong” but fucking be strong. Period. Excuse my language but that’s just that.
The ole man
Member
I just fired off 5 sets of your superset 1 and 2. I’m at home so no real dip station, and I did chest early this morning, so I laid off the close hand bench, as I actually did some this morning at the end of my chest workout.
Anyway, by the 5th set my arms were so full of blood that I could barely squeeze them. Forearms were swollen after them reverse curls. I haven’t done them in years! The other day doing deads, I could tell 1 forearm doesn’t have the grip strength that the other does.
So double bi pose, can’t get within 2 inches of delts. Good workout!! Thanks!
The ole man
Member
Btw been reading some interesting threads on the web, of Trt + 100mg tren for cruise.
Materfact there is a guy who ran 150 mg test cyp + 100 to 150 mg tren for 18 months. Got bloods a few times. He started at 100 mg but jumped it up to 150. But that extra 50 was playing with his lipids, mainly reducing his hdl. So he dropped it back to 100mg and his hdl improved and he continued on at that dose. Was in his 40’s. Already on trt.
Just caught my attention, thought I would mention it.
Materfact there is a guy who ran 150 mg test cyp + 100 to 150 mg tren for 18 months. Got bloods a few times. He started at 100 mg but jumped it up to 150. But that extra 50 was playing with his lipids, mainly reducing his hdl. So he dropped it back to 100mg and his hdl improved and he continued on at that dose. Was in his 40’s. Already on trt.
Just caught my attention, thought I would mention it.
FourOneDeuxFitt
Member
What were the results of he cruise with the added tren? Compared from start to finish and etc? Did he state what type of training and diet he implemented as well?
The ole man
Member
His opinions were, he got a reduction in body fat, and his lipids were able to stay pretty close for the duration.
I see if I can find the thread again. He was a big fella, somewhere between 230 and 260 iirc.
I sent you a pm with a link to the thread.
I’m not for sure what the rules are on posting links to threads outside the site.
