FourOneDeuxFitt
Member
Appreciate it ! Always down to read and suck some info up.
MESO-Rx
Anabolic Steroids
Strive For Moreee
- Thread starter FourOneDeuxFitt
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Worf
Elite
Ive seen that, I think it was on underground bodybuilding. I can’t imagine cruising on tren would work for everyone else
The ole man
Member
Agreed. But I thought op did a good write up. Just food for the brain.
FourOneDeuxFitt
Member
Had a bad stomach bug the last few days and today was the first I’ve actually eaten some real food and got up and about. Aiming to get in the gym tomorrow night and get a solid leg workout in. Whatever I do get done this week I’m still running week 2 of the program again starting Monday. So maybe just get a good lower body workout in tomorrow and an upper on Saturday and start fresh again Monday. Been a rough week.
FourOneDeuxFitt
Member
Chest/Shoulders
Machine Press
Work up to a triple drop set
205x8 drop 175x10 drop 135x???
Incline DB Press
Work up in sets of 8 to failure
Failed at 80’s x6
Flat Barbell Press
Slow 5sec eccentric with pause on chest - work up in sets of 6 to a hard 6 with 1-2 reps left in the tank
175x6
Cable Flys
4 sets of 8-12
Reverse Peck Deck
3 sets of 25
100x25-25-25
Superset With
Front Barbell Raises
3 sets of 10
45x10
35x10-10
Seated DB Press
3 sets of 8 slow and controlled
35’s x8-8-8
Had to push hard through this one. Still feeling extremely weak and definitely lacking calories right now.
Machine Press
Work up to a triple drop set
205x8 drop 175x10 drop 135x???
Incline DB Press
Work up in sets of 8 to failure
Failed at 80’s x6
Flat Barbell Press
Slow 5sec eccentric with pause on chest - work up in sets of 6 to a hard 6 with 1-2 reps left in the tank
175x6
Cable Flys
4 sets of 8-12
Reverse Peck Deck
3 sets of 25
100x25-25-25
Superset With
Front Barbell Raises
3 sets of 10
45x10
35x10-10
Seated DB Press
3 sets of 8 slow and controlled
35’s x8-8-8
Had to push hard through this one. Still feeling extremely weak and definitely lacking calories right now.
FourOneDeuxFitt
Member
Yesterday’s Back workout:
*didnt follow routine made my own up but starting tomorrow back on week 2 of Doomsday*
45min to complete this workout - roughly 90sec rest periods
Single Arm Cable Rows
35x10
55x10
75x8
95x8
105x8
120x8 drop 95x8
Close Grip Front Pulldown
150x8-8-8-8
Straight Bar Lat Pullovers
40x10
50x10-8
Standing TBar Row (pronated Grip)
45x6
90x6
115x6
135x7 drop 90x6 drop 45x6-7
*didnt follow routine made my own up but starting tomorrow back on week 2 of Doomsday*
45min to complete this workout - roughly 90sec rest periods
Single Arm Cable Rows
35x10
55x10
75x8
95x8
105x8
120x8 drop 95x8
Close Grip Front Pulldown
150x8-8-8-8
Straight Bar Lat Pullovers
40x10
50x10-8
Standing TBar Row (pronated Grip)
45x6
90x6
115x6
135x7 drop 90x6 drop 45x6-7
FourOneDeuxFitt
Member
WEEK 2
LEGS
LYING LEG CURLS
110x8-8-8-8-8
SQUATS
135x10
185x10
205x10 (hamstrings cramped up)
225x10
LEG PRESS
3plts x10
4plts x10
5plts x10
LEG EXTENSIONS (subbed for hack 1.5’s)
145x8
160x8
175x8
190x8
SLDL
130x10-10-10
Needless to say this was fucking brutal. Haven’t trained legs in about 4 weeks and my God did it show today. Hamstrings completely cramped up halfway through squats. Couldn’t push heavier than 225 legs wouldn’t allow me. Same with leg Press which meant hack squat 1.5’s weren’t even an option so I subbed them for some heavy extensions. As I sit here typing this my legs feel like they normally do the day AFTER leg day. Not 10 minutes after hahah. Still got it sort of done. Just happy to be back on track.
LEGS
LYING LEG CURLS
110x8-8-8-8-8
SQUATS
135x10
185x10
205x10 (hamstrings cramped up)
225x10
LEG PRESS
3plts x10
4plts x10
5plts x10
LEG EXTENSIONS (subbed for hack 1.5’s)
145x8
160x8
175x8
190x8
SLDL
130x10-10-10
Needless to say this was fucking brutal. Haven’t trained legs in about 4 weeks and my God did it show today. Hamstrings completely cramped up halfway through squats. Couldn’t push heavier than 225 legs wouldn’t allow me. Same with leg Press which meant hack squat 1.5’s weren’t even an option so I subbed them for some heavy extensions. As I sit here typing this my legs feel like they normally do the day AFTER leg day. Not 10 minutes after hahah. Still got it sort of done. Just happy to be back on track.
The ole man
Member
Today was leg day for me too. I’m starting to get a lil strength built up now, and am just about ready to start a program.
I’m gonna finish out this blast, and then when I start my cruise, Im gonna pick out a program.
I’m thinking about doing a 2 week cut at the end of my blast.
Legs starting to get some shape to them. I said starting lol.
FourOneDeuxFitt
Member
Man I’ll tel you what my legs are still shaking hahaha. Never again will I neglect legs for so long again. Mainly was due to work and the type of jobs I had scheduled o couldn’t have my legs destroyed and then try to do what I had to do. But I shouldn’t have just did nothing hahaha. It’s like popping the cherry all over again.
The ole man
Member
Ya legs are rough. I can’t really do squats very heavy because of age and back issues so I’m really investing in the leg press, and secondary exercises.
Been coming along good.
I don’t hit no where the numbers your putting up, but I’m steadily getting stronger and making progress.
And yes I agree, to long of a layoff can be rough the first day back, esp squats!
FourOneDeuxFitt
Member
Absolutely. But I got exactly what I had coming for me haha
Btcowboy
Elite
Been there and it sucks lol
FourOneDeuxFitt
Member
WEEK 2
Chest/Shoulders
Incline DB Press
Work up in sets of 8 until fail at 8
35’s x12
45’s x8
55’s x8
65’s x8
75’s x8
85’s x7
Incline Barbell Press
Work up in sets of 10 until fail at 10
135x10
145x10
155x8 (no spotter could have gotten 10)
Decline Press
5 sets of 5
230x5
250x5
270x5
280x5
290x5
Incline Flys
3 sets of 10
25’s x10-10-10
Machine Rear Laterals
4 sets (25,20,15,12)
*90sec rest periods*
115x25
130x20
145x15
160x12
Cable Side Laterals w/ slight lean forward
* no rest between arms or sets*
4 sets of 10
20x10/10
20x10/10
10x10/10
Chest/Shoulders
Incline DB Press
Work up in sets of 8 until fail at 8
35’s x12
45’s x8
55’s x8
65’s x8
75’s x8
85’s x7
Incline Barbell Press
Work up in sets of 10 until fail at 10
135x10
145x10
155x8 (no spotter could have gotten 10)
Decline Press
5 sets of 5
230x5
250x5
270x5
280x5
290x5
Incline Flys
3 sets of 10
25’s x10-10-10
Machine Rear Laterals
4 sets (25,20,15,12)
*90sec rest periods*
115x25
130x20
145x15
160x12
Cable Side Laterals w/ slight lean forward
* no rest between arms or sets*
4 sets of 10
20x10/10
20x10/10
10x10/10
FourOneDeuxFitt
Member
WEEK 2
BACK
DB Row
3 sets of 10
40x10/10
50x10/10
60x10/10
70x10/10
80x8/8
Away Facing Pulldowns (close neutral grip)
4 sets of 8
135x8
150x8
165x8-7 1/2
DB Pullovers
3 sets of 12
50x12
70x12
80x10
Single Arm Cable Rows
4 sets of 8
90x8/8
105x8/8
105x8/8
105x8/8 (fucking grinded)
HS High Row (subbed for hyperextensions)
3 sets of 10
180x10
200x10-10
BACK
DB Row
3 sets of 10
40x10/10
50x10/10
60x10/10
70x10/10
80x8/8
Away Facing Pulldowns (close neutral grip)
4 sets of 8
135x8
150x8
165x8-7 1/2
DB Pullovers
3 sets of 12
50x12
70x12
80x10
Single Arm Cable Rows
4 sets of 8
90x8/8
105x8/8
105x8/8
105x8/8 (fucking grinded)
HS High Row (subbed for hyperextensions)
3 sets of 10
180x10
200x10-10
FourOneDeuxFitt
Member
WEEK 2
Biceps - 12 sets / Triceps - 12 sets
Goal – The strategy for arm training is for maximum pump. Take as many sets as you need to warm up. Do plenty of curls and pushdowns to get your elbows greased up and ready to go. I really felt good doing this routine this week. This felt awesome. In between all sets rest 1 minute.
Barbell reverse curl
Do 5 sets of 12 reps using a full range of motion. 5 total work sets.
30x12
40x12-12-12-12-12
Hammer curl
Do 3 sets of 10 here and lower the weight with a 3 second descent. 3 total work sets.
25’s x10-10-10
EZ bar preacher curl
Also lower these with a 3 second descent. Do not go to full extension. Work the middle range of motion. Do 4 sets of 8. 4 total work sets.
Bar+20x8
Bar+30x8-7
Bar+20x8
Dips between benches (or machine dips)
Keep adding weight on these as you go. I hadn’t done these with a lot of weight in years, so 3 plates felt awesome. Do sets of 10 and just keep adding until you can’t get 10. Use controlled form ok. Don’t tear up your shoulders. We will count the last 4 sets as working sets. 4 total work sets.
190x10
210x10
230x10
250x8
230x9
Incline lying extension/skullcrushers
On these use a 5 second descent. It looks like slow motion, but the tension and burning is awesome. Do 4 sets of 10. 4 total work sets.
100x10
110x10
120x10-10
Rope pushdowns
Change of order here. Instead of first, we are doing these last. Do 4 sets of 10 and use very controlled strict form flexing on each rep for 1 second! 4 total work sets.
40x10-10-10-10
Biceps - 12 sets / Triceps - 12 sets
Goal – The strategy for arm training is for maximum pump. Take as many sets as you need to warm up. Do plenty of curls and pushdowns to get your elbows greased up and ready to go. I really felt good doing this routine this week. This felt awesome. In between all sets rest 1 minute.
Barbell reverse curl
Do 5 sets of 12 reps using a full range of motion. 5 total work sets.
30x12
40x12-12-12-12-12
Hammer curl
Do 3 sets of 10 here and lower the weight with a 3 second descent. 3 total work sets.
25’s x10-10-10
EZ bar preacher curl
Also lower these with a 3 second descent. Do not go to full extension. Work the middle range of motion. Do 4 sets of 8. 4 total work sets.
Bar+20x8
Bar+30x8-7
Bar+20x8
Dips between benches (or machine dips)
Keep adding weight on these as you go. I hadn’t done these with a lot of weight in years, so 3 plates felt awesome. Do sets of 10 and just keep adding until you can’t get 10. Use controlled form ok. Don’t tear up your shoulders. We will count the last 4 sets as working sets. 4 total work sets.
190x10
210x10
230x10
250x8
230x9
Incline lying extension/skullcrushers
On these use a 5 second descent. It looks like slow motion, but the tension and burning is awesome. Do 4 sets of 10. 4 total work sets.
100x10
110x10
120x10-10
Rope pushdowns
Change of order here. Instead of first, we are doing these last. Do 4 sets of 10 and use very controlled strict form flexing on each rep for 1 second! 4 total work sets.
40x10-10-10-10
The ole man
Member
Another bad ass sounding arm workout!
Keep posting cause I’m emulating some of what you post!
Keep posting cause I’m emulating some of what you post!
FourOneDeuxFitt
Member
WEEK 3
LEGS (my own routine)
Lying Leg Curls
*1sec pause at the top and bottom of each rep*
65x10
80x10
95x10
110x10
125x8
Frog Stance Hack Squats
90x10
140x10
180x6
230x6
270x6
320x6
Leg Press
*10 reps wide then immediately 10 reps close*
180x10/10
230x10/10
230x10/10 (legs are screaming)
Legs Extensions Super Setted w/ Seated Leg Curls
130x10/90x12
130x10/90x12
145x10/110x10
160x8/130x8
Wasn’t really feeling the leg workout in Doomsday today so I just went with the flow on my own.
LEGS (my own routine)
Lying Leg Curls
*1sec pause at the top and bottom of each rep*
65x10
80x10
95x10
110x10
125x8
Frog Stance Hack Squats
90x10
140x10
180x6
230x6
270x6
320x6
Leg Press
*10 reps wide then immediately 10 reps close*
180x10/10
230x10/10
230x10/10 (legs are screaming)
Legs Extensions Super Setted w/ Seated Leg Curls
130x10/90x12
130x10/90x12
145x10/110x10
160x8/130x8
Wasn’t really feeling the leg workout in Doomsday today so I just went with the flow on my own.
FourOneDeuxFitt
Member
WEEK 3
Chest/Shoulders
Machine press
Work your way up doing sets of 10. Keep going until you can’t get 10. Use a full range of motion with a good flex on each rep. We will count the last 3 sets as working sets. 3 total work sets
Goal – Get blood flowing in pecs, and get them activated.
Incline Smith Press
Set the bench so that it is only on a slight incline. Lower these to about 2 inches above your chest. Do not lock these out. Keep constant tension. I want you to do sets of 8 going up until you can barely get 8. When you hit this last set, make it a drop set for added intensity. Do 2 drops on this last set. So do 8ish, and then drop some weight and go to failure, then drop some more and go to failure. We will call this 3 work sets total. 3 total work sets
135x8
155x8
185x8
205x8 drop 155x6
Goal – Supramax pump
Bench press
Do these very strict with a pause at the bottom on your chest on every rep. Do sets of 6 until you know adding any more weight will make 6 impossible or your form will suffer. Even on the last set, I want to be clear here, I want you to have 2 or 3 reps left in the tank. These should be perfectly lowered, paused and drove up. We will also call this 4 sets. 4 total work sets
135x6
155x6
165x6
185x6
Goal – Supramax pump
Cable Press/Fly
Do 2 sets to failure! 2 total work sets
Goal – Work a pumped muscle from the stretched position.
Superset
Dumbbell side laterals
After a warm up set or two, do sets of 10 with perfect form.
Seated dumbbell press
Also do these with perfect form, as I don’t want any sloppy pressing. Flex at the top for a sec and then lower. Do sets of 8 here.
Do 4 rounds for 8 total work sets.
45’s x8/15’s x10
40’s x8/15’s x10
40’s x8/10’s x13
Goal – Supramax pump
Rear Delt Flys (Peck deck)
3 sets of 20
100x20-20-20
Goal – Supramax pump
Chest/Shoulders
Machine press
Work your way up doing sets of 10. Keep going until you can’t get 10. Use a full range of motion with a good flex on each rep. We will count the last 3 sets as working sets. 3 total work sets
Goal – Get blood flowing in pecs, and get them activated.
Incline Smith Press
Set the bench so that it is only on a slight incline. Lower these to about 2 inches above your chest. Do not lock these out. Keep constant tension. I want you to do sets of 8 going up until you can barely get 8. When you hit this last set, make it a drop set for added intensity. Do 2 drops on this last set. So do 8ish, and then drop some weight and go to failure, then drop some more and go to failure. We will call this 3 work sets total. 3 total work sets
135x8
155x8
185x8
205x8 drop 155x6
Goal – Supramax pump
Bench press
Do these very strict with a pause at the bottom on your chest on every rep. Do sets of 6 until you know adding any more weight will make 6 impossible or your form will suffer. Even on the last set, I want to be clear here, I want you to have 2 or 3 reps left in the tank. These should be perfectly lowered, paused and drove up. We will also call this 4 sets. 4 total work sets
135x6
155x6
165x6
185x6
Goal – Supramax pump
Cable Press/Fly
Do 2 sets to failure! 2 total work sets
Goal – Work a pumped muscle from the stretched position.
Superset
Dumbbell side laterals
After a warm up set or two, do sets of 10 with perfect form.
Seated dumbbell press
Also do these with perfect form, as I don’t want any sloppy pressing. Flex at the top for a sec and then lower. Do sets of 8 here.
Do 4 rounds for 8 total work sets.
45’s x8/15’s x10
40’s x8/15’s x10
40’s x8/10’s x13
Goal – Supramax pump
Rear Delt Flys (Peck deck)
3 sets of 20
100x20-20-20
Goal – Supramax pump
FourOneDeuxFitt
Member
BACK
CHEST SUPPORTED ROW
85x12
100x10
115x8
130x8
145x8
160x8
SINGLE ARM CABLE ROW
75x10/10
90x10/10
105x10/10
WIDE GRIP LAT PULLDOWN
105x8
120x8
135x8
150x8
165x8 drop 135x6 drop 90x13
Completely slammed with work lately which isn’t bad considering im continuing to build a business but my workouts are suffering from it. Couldn’t get a full workout in today but managed to at least get three solid exercises worth or working sets in which I was pleased with. Not from Meadows program just went with the flow. Gotta figure out better balance
CHEST SUPPORTED ROW
85x12
100x10
115x8
130x8
145x8
160x8
SINGLE ARM CABLE ROW
75x10/10
90x10/10
105x10/10
WIDE GRIP LAT PULLDOWN
105x8
120x8
135x8
150x8
165x8 drop 135x6 drop 90x13
Completely slammed with work lately which isn’t bad considering im continuing to build a business but my workouts are suffering from it. Couldn’t get a full workout in today but managed to at least get three solid exercises worth or working sets in which I was pleased with. Not from Meadows program just went with the flow. Gotta figure out better balance
FourOneDeuxFitt
Member
CHEST/BACK
Incline Smith Press
135x12
155x6
175x6
195x6
215x6 (not taken to failure)
Decline HS Press
90x10
140x10
180x10
200x1
230x6 (not taken to failure)
Cable Fly
60x12
80x10
100x7 drop 80x6 drop 60x7 (absolute failure)
HS ISO Lateral Front Lat Pulldown
90x10
140x6
160x6
180x6
200x6
220x6 (2-3 left in the tank)
Barbell Rows
155x8
175x8
185x8
205x8 (2-3 left in the tank)
Wide Grip Lat Pulldowns
120x8
135x8
150x8
165x5 (almost failure)
Again off program but just doing my best to make the most out of the time I’m able to spend in the gym this week. As usual each rep is slow, controlled, and explosive.
Incline Smith Press
135x12
155x6
175x6
195x6
215x6 (not taken to failure)
Decline HS Press
90x10
140x10
180x10
200x1
230x6 (not taken to failure)
Cable Fly
60x12
80x10
100x7 drop 80x6 drop 60x7 (absolute failure)
HS ISO Lateral Front Lat Pulldown
90x10
140x6
160x6
180x6
200x6
220x6 (2-3 left in the tank)
Barbell Rows
155x8
175x8
185x8
205x8 (2-3 left in the tank)
Wide Grip Lat Pulldowns
120x8
135x8
150x8
165x5 (almost failure)
Again off program but just doing my best to make the most out of the time I’m able to spend in the gym this week. As usual each rep is slow, controlled, and explosive.
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