Strive For Moreee

[FourOneDeuxFitt]

3/7/2018
CHEST & ARMS

Low Incline Barbell Press
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
135x10, 155x10,
175x10, 185x7, 175x8, 155x8
Flat Bench Drop Sets
| 3 sets of 8-12 reps
3plt x3 2plt x3 1plt x4
3plt x3 2plt x3 1plt x4
2plt x7 1plt x6
Stretch Pushups (using kettlebells)
| 3 sets of 12-15 reps
12, 12, 12
Incline Dumbbell Flyes
| 2 sets of 15-20 reps
17.5x17, 17.5x16
Cambered Bar Curls
| 3 sets of 8-12 rep
55x12, 65x10, 65x10
Seated hammer curls
| 2 sets of 12-15 reps
17.5x13, 17.5x12
Spider barbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
20x17, 20x17
V Bar Pushdown
| 3 sets of 8-12 reps
35x16, 42.5x12,
50x12, 57.5x9, 57.5x9
Rope Overhead Ext.
| 2 sets of 12-15 reps
35kg x15, 35kg x12, 35kg x12
Unilateral Pushdown
| 2 sets of 15-20 reps
5kg x15, 5kg x15

 

[FourOneDeuxFitt]

Worked over night last night. Running on 1.5ht of sleep somehow powered through this leg workout... needless to say I’m completely shot afterwards.

3/8/2018
LOWER BODY HYPERTROPHY

Barbell Squats
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
225x8, 225x8, 225x8, 225x7
Hack squats
| 3 sets of 8-12 reps
180x10, 180x8, 180x8
Leg Press
| 2 sets of 12-15 reps
320x15, 370x12
Leg extensions
| 3 sets of 15-20 reps
70x15, 70x15, 70x15
Romanian Deadlifts
| 3 sets of 8-12 reps
100s x8, 100s x8, 100s x8
Seated Leg Curls
| 2 sets of 12-15 reps
70x15, 70x15
Lying leg curls
| 2 sets of 15-20 reps
50x17, 50x15
Standing Calf Raise
|. 3 sets of 10-15 reps
100x (Machine was taken)
Seated calf raises
|. 3 sets of 15-20 reps
50x19, 50x16, 50x15

 

[FourOneDeuxFitt]

3/11/2018
POWER UPPER BODY

T Bar Rows
| 3 sets of 3-5 reps (strict controlled reps)
360x5, 410x5, 450x5, 470x4
ISO Lateral Front Lat Pulldown
| 2 sets of 6-10 reps
180x10, 200x7
ISO Lateral Row
| 2 sets of 6-10 reps (lb per side)
50x10, 70x9, 90x6 drop 45x8
Incline Barbell Presses
| 3 sets of 3-5 reps
185x3, 195x4, 205x3
Decline Press Machine
| 2 sets of 6-10 reps
230x9, 250x6, 230x8
Shoulder Press (dumbbells)
| 3 sets of 6-10 reps
55x7, 55x7, 50x8
Cambered bar curls
| 3 sets of 6-10 reps
80x7, 80x7, 80x6
Skull crushers
| 3 sets of 6-10 reps
80x8, 80x8, 80x8
Dumbbell Shrugs (machine)
| 3 sets of 6-10 reps (3 second concentric hold)
180x15, 180x15, 180x14

Workout was a success today. Took the two previous days off to recover so strength was on point. Numbers are slowly going back up, starting to fill back out, and all in all everything seems to be back on track.

 

[Rockclimber]

This is a great log, I really enjoy following it. I know what you mean about taking 40 days off for illness, that just happened to me as well it was a longest time I've ever been out of the gym for illness. I've been back in for about a week and I'm just now getting back to Some solid numbers. Really sucks, there was so much s*** going around this year everybody was sick. Glad to see you're back at it hard. Good work brother.

 

[FourOneDeuxFitt]

This is a great log, I really enjoy following it. I know what you mean about taking 40 days off for illness, that just happened to me as well it was a longest time I've ever been out of the gym for illness. I've been back in for about a week and I'm just now getting back to Some solid numbers. Really sucks, there was so much s*** going around this year everybody was sick. Glad to see you're back at it hard. Good work brother.

I appreciate it man. It for me too was the longest I’ve been out of the gym in probably 6 years. I mean I’m by no means a monster but it definitely took a toll on size and strength. Just glad to see the numbers getting back to normal along with my strength. The flu was just nasty this year and definitely got the best of me. Sickest I’ve been in years hands down.

 

[FourOneDeuxFitt]

3/12/2018
POWER LOWER BODY

Front Squat Machine (3 sec ecc & pause at bottom)
| 3 sets of 3-5 reps
270x5, 320x4, 340x3, 340x4
Hack Squats
| 2 sets of 6-10 reps
180x10, 230x6, 230x6
Leg extensions
| 2 sets of 6-10 reps
170x9, 170x7, 170x6 110x4 70x3
SLDL (barbell)
| 3 sets of 5-8 reps
225x8, 245x7, 265x5
Lying leg curls
| 3 sets of 6-10 reps
110x10, 130x6, 110x9
Standing calf raise
| 3-4 sets of 6-10 reps
180x8, 180x8, 180x
Seated calf raise
| 2-3 sets of 6-10 reps
90x9, 90x9, 90x7
Rope Crunches
3 sets

 

[FourOneDeuxFitt]

3/14/2018
BACK AND SHOULDERS

T Rows
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
320x9, 320x9, 320x8, 320x8
ISO Lateral Front Lat Pulldown
| 3 sets of 8-12 reps
130x10, 130x10, 150x8
Close Grip Pulldown
| 3 sets of 8-12 reps(lbs per side)
145x8, 130x10, 130x8
Seated Wide Grip Row (underhand)
| 2 sets of 12-15 reps(lbs per side)
140x12, 140x12
Lat Pulldowns (rope ext)
| 2 sets of 15-20 reps
22.5x20, 22.5x19
Seated Shoulder Press
| 3 sets of 8-12 reps
50x12, 50x12, 50x10
Upright rows
| 2 sets of 12-15 reps
70x12, 70x12
Side Laterals
| 2 sets of 12-20 reps
7.5x20, 7.5x20
Machine Rear Delt Flyes
| 3 sets of 12-20
115x13, 115x12, 115x12


Went a bit lighter on shoulders today and aimed for higher reps. Works been putting stress on them and shit I’m still getting used to that again still being my first week back. Feel pretty exhausted getting back into a routine and finding balance between everything.

 

[FourOneDeuxFitt]

Been completely off aas for a few months now. Got home from work last night and saw my package has arrived. Today is day one of the first planned cycle for 2018.
Weekly Doses:
Test 325 Blend : 650mg/wk
NPP: 450mg/wk
Superdrol: 10mg 45-60min PWO
Arimidex: .25mg EOD (will adjust accordingly)

Diet roughly will stay the same with an increase mainly of carbs. Calories will be added as needed based off week to week morning weight and what the mirror is telling me. 300-350c 300p <90f per day. Roughly 3200cal to start off for the first two weeks.

 

[FourOneDeuxFitt]

3/15/2018
CHEST & ARMS

Low Incline Dumbbell Press
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
70x10, 80x8, 80x7, 70x8
Decline Barbell
| 3 sets of 8-12 reps
135x11, 135x9, 135x9
Chest press machine (neutral grip)
| 3 sets of 12-15 reps
95x12, 95x12, 80x13
Cable Flyes ss close grip push up
| 2 sets of 15-20 reps
10kg x20 +8, 10kg x18 +8
Cambered Bar Curls
| 3 sets of 8-12 rep(bar+)
30x12, 50x8, 50x8
Seated hammer curls
| 2 sets of 12-15 reps
17.5x13, 17.5x13
Spider barbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
20x20, 20x20
Skull Crusher (low incline)
| 3 sets of 8-12 reps
50x12, 50x11, 50x9
Straight bar push down (reverse grip)
| 2 sets of 12-15 reps
30kg x15, 30kg x15
Unilateral Pushdown
| 3 sets of 15-20 reps
5kg x15, 5kg x15, 5kg x15


Workout was great today. Not sure if I just carbed up properly (roughly 110c preworkout) before hand and etc or maybe the sd (could just be mental bs) but I had a freakish pump today. Strength still slowly climbing. Focusing on quality reps, good squeeze, and using what weight I can without losing mind to muscle connection.

 

[FourOneDeuxFitt]

3/16/2018
LOWER BODY HYPERTROPHY

Front Squat Machine
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
180x10, 230x10, 250x10, 270x8, 270x8
Hack squats
| 3 sets of 8-12 reps
180x10, 180x10, 180x10
Leg Press
| 2 sets of 12-15 reps
360x14 (low & close), 360x12 (mid & wide)
Leg extensions
| 3 sets of 15-20 reps
70x15, 70x15, 70x15
SLDL Deadlift (barbell)
| 3 sets of 8-12 reps
225x9, 225x8, 225x8
Seated Leg Curls
| 2 sets of 12-15 reps
70x17, 85x16
Lying leg curls
| 2 sets of 15-20 reps
50x20, 50x20
Standing Calf Raise
|. 3 sets of 10-15 reps
100x15, 100x13, 100x
Seated calf raises
|. 3 sets of 15-20 reps
50x15, 50x15, 50x15

Lacking energy today even with higher carbs now the last few days. Somehow managed a pretty solid pump today. Quads were destroyed after third exercise. Rest of the workout really had to push myself to finish out all sets. Regardless solid workout. Ready to go home and crash.

 

[FourOneDeuxFitt]

3/18/2018
POWER UPPER BODY

T Bar Rows
| 3 sets of 3-5 reps (strict controlled reps)
450x5, 450x5, 450x5
ISO Lateral Front Lat Pulldown
| 2 sets of 6-10 reps
200x7, 200x7
ISO Lateral Row
| 2 sets of 6-10 reps (lb per side)
90x6x 90x6 drop 70x4 drop 50x4
Incline HS Presses
| 3 sets of 3-5 reps
220x5, 240x5, 260x2+1
Decline Press Machine
| 2 sets of 6-10 reps
230x8, 230x6
Shoulder Press (dumbbells)
| 3 sets of 6-10 reps
60x7, 50x8, 50x8
Cambered bar curls
| 3 sets of 6-10 reps
80x8, 80x8, 80x6
Skull crushers
| 3 sets of 6-10 reps
80x8, 80x7, 80x6
Dumbbell Shrugs (machine)
| 3 sets of 6-10 reps (3 second concentric hold)
230x10, 250x9, 270x7
Rope Crunches
3 sets

Great workout today. Third day one SD pre workout @10mg. Can notice some small increases in strength. Nothing crazy. What’s most impressive is that in just 4 days the way I can see my body starting to fill out (especially in Shoulders and arms) , some changes in vascularity (Shoulders, forearms, and biceps) and even handful of comments from others on some increase in size. I’m sure the SD has a part as well as increase in diet going hand in hand. Can def notice some lethargy on workout days when I take it and my day off yesterday without it didn’t have any whatsoever so. 10mg seems perfect for me. Can’t imagine goin up any higher. All in all good workout, AAS seems to be good to go as well pinning on M/W/F and will post some update pics abt the end of week 2.

 

[FourOneDeuxFitt]

3/19/2018
POWER LOWER BODY

Warm Up
Leg Curls
3x12 (50)

Squats (3 sec ecc & pause at bottom)
| 3 sets of 3-5 reps
135x5, 225x5, 275x5,
295x3, 295x3, 295x3
Hack Squats
| 2 sets of 6-10 reps
140x10, 190x10,
240x7, 250x6
Leg extensions
| 2 sets of 6-10 reps
85x15
175x9, 190x6
SLDL (barbell)
| 3 sets of 5-8 reps
225x8, 245x7, 265x5
Lying leg curls
| 3 sets of 6-10 reps
110x9, 110x8, 110x6
Standing calf raise
| 3-4 sets of 6-10 reps
180x8, 180x7, 180x6
Seated calf raise
| 2-3 sets of 6-10 reps
90x10, 90x8, 90x8

Good workout tonight. Still feel like I’m lacking some “power” but, I’m sure it will gradually come back with some more time. All in all feel good. Numbers slowly going up week to week so that’s all that matters.

 

[FourOneDeuxFitt]

3/20/2018
BACK AND SHOULDERS


T Bar Rows
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
180x12, 180x12, 270x10
320x10, 340x9, 340x8, 340x8
ISO Lateral Front Lat Pulldown
| 3 sets of 8-12 reps
90x12, 140x12,
160x12, 180x12, 200x8
Close Grip Pulldown
| 3 sets of 8-12 reps(lbs per side)
130x12, 130x8+4, 130x8+2
Seated Wide Grip Row (underhand)
| 2 sets of 12-15 reps(lbs per side)
110x12, 110x12
Lat Pulldowns (rope ext)
| 2 sets of 15-20 reps
22.5x15, 22.5x15
Seated Shoulder Press
| 3 sets of 8-12 reps
17.5x15
50x12, 52.5x10, 60x7 drop 17.5x15
Upright rows
| 2 sets of 12-15 reps
70x15, 70x12
Side Laterals
| 2 sets of 12-20 reps
7.5x20, 7.5x20
Machine Rear Delt Flyes
| 3 sets of 12-20
85x20, 100x15, 115x12
Rope Crunches
3 sets
50x20, 57.5x15, 57.5x15


Definitely felt strong today. Whether from the SD, test and npp starting to kick in, or both. Can definitely feel the magic beginning to happen. All in all good workout. Weight increases in a few movements and rep increases in a few others. Successful day.

 

[FourOneDeuxFitt]

3/21/2018
CHEST & ARMS

Pec Deck
2 sets of 15
100x15, 115x15

HS Incline Press
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
180x10, 180x10, 180x8, 180x5+3
HS Decline Press
| 3 sets of 8-12 reps
140x12, 160x11, 180x10
Incline Dumbbell Press
| 3 sets of 12-15 reps
45x13, 45x13, 45x11+2
Incline Dumbbell Flye SS close grip push up
| 2 sets of 15-20 reps
17.5x17/6, 17.5x15/4 pause 6
Cambered Bar Curls
| 3 sets of 8-12 rep(bar+)
50x12, 50x12, 50x8+4
Seated hammer curls
| 2 sets of 12-15 reps
17.5x15, 22.5x12
Spider barbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
30x18, 30x17
Weighted Dips (between two benches)
| 3 sets of 8-12 reps
Bw+90x10, Bw+90x8, Bw+90x8
Overhead Rope Ext
| 2 sets of 12-15 reps
27.5x15, 27.5x15
Unilateral Pushdown
| 2 sets of 15-20 reps
7.5x15, 7.5x15


Workout felt freaking good today. The SD really is giving some tremendous pumps. Strength slowly climbing as well. Lethargy later after workouts is definitely the only shitty part about it. Other than that all is great so far.

 

[Seven]

3/21/2018
CHEST & ARMS

Pec Deck
2 sets of 15
100x15, 115x15

HS Incline Press
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
180x10, 180x10, 180x8, 180x5+3
HS Decline Press
| 3 sets of 8-12 reps
140x12, 160x11, 180x10
Incline Dumbbell Press
| 3 sets of 12-15 reps
45x13, 45x13, 45x11+2
Incline Dumbbell Flye SS close grip push up
| 2 sets of 15-20 reps
17.5x17/6, 17.5x15/4 pause 6
Cambered Bar Curls
| 3 sets of 8-12 rep(bar+)
50x12, 50x12, 50x8+4
Seated hammer curls
| 2 sets of 12-15 reps
17.5x15, 22.5x12
Spider barbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
30x18, 30x17
Weighted Dips (between two benches)
| 3 sets of 8-12 reps
Bw+90x10, Bw+90x8, Bw+90x8
Overhead Rope Ext
| 2 sets of 12-15 reps
27.5x15, 27.5x15
Unilateral Pushdown
| 2 sets of 15-20 reps
7.5x15, 7.5x15


Workout felt freaking good today. The SD really is giving some tremendous pumps. Strength slowly climbing as well. Lethargy later after workouts is definitely the only shitty part about it. Other than that all is great so far.

HS = Hammer Strength?

 

[FourOneDeuxFitt]

HS = Hammer Strength?

Yes sir.

 

[FourOneDeuxFitt]

3/22/2018
OFF DAY

Wanted to stay active but forced myself away from weights today (soreness is really minimal now but know I need the recovery) so went and did 20min cardio on treadmill. 15% incline 2.5mph. Haven’t done cardio since December so really had to force myself. Realized how much more I really need to do it more often again.

Hanging leg raises
3 sets to failure (3 sec ecc holds)
Cable crunches
3 sets to failure (3 sec ecc holds)

Noticed my NPP crashed a little bit so had to use the coffee maker to heat it up and bring it back to life. Other than that low carb day meals so far today were:

Meal 1
5 extra large eggs and fat free cheese

Meal 2
6oz chicken, fat free cheese, low carb flatbread wrap

Meal 3
6 oz chicken and 1 cup cooked oats

Meal 4
2 scoops myprotein iso

Meal 5
6 oz chicken, 3 extra large eggs, 1 cup cooked oats

Probably have one more shake by the end of the day and a chicken and veggie meal to finish it off with some more fats.

 

[FourOneDeuxFitt]

3/23/2018
LOWER BODY HYPERTROPHY

—Leg Extensions
2 sets 15
70x15, 90x15

—Squats
| 4 sets of 8-10 reps with 80% of normal 3-5 rep max
135x10, 135x10
225x10, 225x10,
225x10, 235x8
—Hack squats
| 3 sets of 8-12 reps
180x10, 200x9, 220x8
—Leg Press
| 2 sets of 12-15 reps
360x15 (wide stance), 380x13
—ISO Leg extensions
| 3 sets of 15-20 reps
70x15, 70x15, 70x15
—SLDL Deadlift (barbell)
| 3 sets of 8-12 reps
225x9, 225x8, 225x8
—Seated Leg Curls
| 2 sets of 12-15 reps
90x15, 90x15
—Lying leg curls
| 2 sets of 15-20 reps
50x18+2, 50x18+2
—Standing Calf Raise
|. 3 sets of 10-15 reps
100x15, 100x12, 100x10
—Seated calf raises
|. 3 sets of 15-20 reps
50x15, 50x15, 50x15


Leg pump was crazy today. Almost couldn’t finish calves it was literally just painful. Weight went up on a couple lifts so all in all good workout. Everything still is slowly going up each week.

 

[FourOneDeuxFitt]

3/24/2018
POWER UPPER BODY

• Standing T Bar Rows

| 3 sets of 3-5 reps (strict controlled reps)
180x10, 180x10,
270x5, 360x5
450x5, 460x5, 470x4

• ISO Lateral Front Lat Pulldown

| 2 sets of 6-10 reps
90x10
200x10, 220x10,
250x6

• Deadstop Dumbbell Row

| 2 sets of 6-10 reps (lb per side)
60x10, 70x9

• Incline HS Presses

| 3 sets of 3-5 reps
90x15, 140x12
230x5, 250x4, 250x4

• Decline Press Machine

| 2 sets of 6-10 reps
90x15, 230x9,
250x7, 250x7

• Shoulder Press (dumbbells)

| 3 sets of 6-10 reps
65x8, 70x5, 60x8

• Cambered bar curls

| 3 sets of 6-10 reps
27.5x10 (dumbbells)
80x10, 80x6, 80x6+1+1

• Seated Dips

| 3 sets of 6-10 reps
180x10,
230x10, 280x7, 280x6

• Shrugs (machine)

| 3 sets of 6-10 reps (3 second concentric hold)
270x10, 290x7, 290x7

• Rope Crunches

3 sets


Solid workout. One of my best to date. Almost every lift went up in weight or reps this week compared to last Upperbody Power day. Very pleased with the gear and the first week of this cycle with changes in diet and now going to incorporate some new training methods.

 

[FourOneDeuxFitt]

3/25/2018- OFF DAY
3/26/2018- OFF DAY

Decided to take two consecutive days off this week to give my body some extra recovery. Have been hammering training the past few weeks and can definitely feel it this morning. Was going to hit Power Lower Body today but legs were still a bit tender from two days ago so threw in the towel to make for a better workout tomorrow.

Muscles are really starting to fill back out midway through week two. Superdrol definitely does the trick pwo and now then test Blend and npp should be coming to a peak pretty soon as well. Strength is slowly climbing and pumps the last couple workouts have been awesome. Overall well-being is good. Some lethargy from the SD on days taken pwo but other than that very pleased with the results thus far.

Off days cut carbs in half and still hit roughly 3,000 cals with an increase in protein and a bit in fats as well to keep energy levels up throughout the day. Training days cals hit around 3,200 plus. So far weight is gradually increasing. Going to give it another week and probably make some small changes depending on the scale and what the mirror tells me. Holding onto a little bit of water but that was expected.