MESO-Rx

Anabolic Steroids

Strive For Moreee

4/9/2018
Off Day
(Legs weren’t fully recovered yet)

4/10/2018
POWER LOWER BODY

Warm Up
  • ISO Leg Ext
30x15, 15, 15
  • Lying Hamstring Curls
50x15, 15, 15


  • HS V Squat (Power Squats)
| 3 sets of 3-5 reps
90x10, 180x5, 270x5, 310x5
400x5, 410x5, 420x3
**New PR**
  • Hack Squats
| 2 sets of 6-10 reps
90x6, 180x6
280x10, 290x8
  • Leg extensions
| 2 sets of 6-10 reps
70x10, 110x10
210x8, 210x7
  • SLDL (barbell)
| 3 sets of 5-8 reps
135x8, 225x8
295x5, 295x5, 305x5
**New PR**
  • Lying leg curls
| 3 sets of 6-10 reps
130x9, 130x8
  • Standing calf raise
| 3-4 sets of 6-10 reps
200x8, 200x7, 200x7
  • Seated calf raise
| 2-3 sets of 6-10 reps
100x9, 110x8


Great leg workout today. Hit a new PR on some compound movements. Strength still climbing and weights and reps increase from power lower body last week. Still surprising myself sometimes how smooth these weights are moving each week. Definitely no complaints. Think power squats are one of my new favorite exercises for hitting quads. Really able to put a lot of stress and hit various angles with adjustment of feet. Follow it up with hack squats and it’s a great combo IMO.

Noticed my strength in legs really goes up with heavy squats. But growth and size really have seemed to come along well since doing heavy hack squats, power squats, lunges, etc..
 
4/11/2018
BACK AND SHOULDERS


  • T Bar Rows
| 4 sets of 8-10 reps
180x10, 180x10, 270x8
400x8, 410x8, 410x8, 410x9
  • ISO Lateral Front Lat Pulldown (underhand)
| 3 sets of 8-12 reps
90x10, 140x8
180x8, 180x8, 180x6+2+1
  • Dead Stop Dumbbell Row
| 3 sets of 8-12 reps
80x8, 80x8, 80x8 drop 55x6
  • Close Grip Pulldown
| 2 sets of 12-15 reps
85x12
115x12, 115x12
  • Cable Pullover
| 2 sets of 15-20 reps
30x12, 20x16
  • Shoulder Press
| 3 sets of 8-12 reps
20x10, 35x8
65x8, 65x8, 65x8 drop 45x6
  • Upright rows
| 3 sets of 12-15 reps
60x15, 80x12, 80x12
  • Cable Side Laterals
| 2 sets of 12-20 reps
5x13, 5x13+5
  • Machine Rear Delt Flyes
| 3 sets of 8
115x8,
130x8, 145x8, 145x8+1+1
  • Dumbbell Shrugs
3 sets of 12-15 (3second ecc hold each rep)
60x15, 65x15, 70x


Solid workout today. Feel a bit flat though. I dunno why Carbs are highest they’ve been in a long time. Anyways. Always making small improvements whether weights or reps so all good.
 
4/12/2018
CHEST & ARMS

CHEST ACTIVATION
  • Cable Flyes
3 sets of 6 (6sec ecc hold)



  • Incline Dumbbell Press
| 4 sets of 8-10 reps
35x10, 45x10
85x8, 90x8, 95x6, 89x8 drop 42.5x12
  • HS Decline Press
| 3 sets of 8-12 reps
90x8
200x8, 220x8, 230x8
  • Cybex Incline Press
| 3 sets of 12-15 reps
70x15, 90x13, 90x12+3
  • Incline Dumbbell Flye SS close grip push up
| 2 sets of 15-20 reps
17.5x16/11, 17.5x15/11
  • Seated hammer curls
| 2 sets of 8-12 reps
17.5x12
32.5x12 37.5x8
  • Straight Bar Curls
| 3 sets of 8-12 rep (lbs per side)
15x11, 20x8, 20x8
  • Spider Curls (incline bench &cambered bar)
| 2 sets of 15-20 reps
30x20, 40x15
  • Skull Crushers
| 3 sets of 8-12 reps
70x12, 70x10, 70x
  • Rope Pushdown
| 2 sets of 8-12 reps
35x15, 42.5x15
  • Unilateral Pushdown (cross body varying tension points)
| 3 sets of 15-20 reps
5x20, 5x15+10, 5x15+10

Solid workout today. More reps and weight on incline Dumbbell and also decline hs machine. As promised this is day one of week 5 and have some updated pics.

Up about 15lbs now Sunday start of week one. Gym lighting a bit shitty but I’m happy with progress this far.

E1BE323D-5BAB-4D8A-BAE8-5AF81F66CDC1.jpeg 536EBF40-88C9-4FDC-B123-AD95146151D2.jpeg
 
Last edited:
4/13/2018
LOWER BODY HYPERTROPHY

WARM UP
  • Iso Leg Extensions
3 sets of 15
50x15,15,15
  • Seated Leg Curls
3 sets of 15
55x15,15,15


  • Leg Press
| 4 sets of 8-10 reps
270x10, 360x8,
450x8, 540x8
630x8, 680x8
  • Hack squats
| 3 sets of 8reps
90x8, 140x8
220x8, 230x8, 250x10
  • Power Squat Machine
| 2 sets of 12-15 reps (constant tension)
180x15,15
  • ISO Leg extensions
| 3 sets of 15-20 reps
30x18, 30x16, 30x15
  • SLDL Deadlift (barbell)
| 3 sets of 8-12 reps
225x12, 245x8, 245x8
  • Seated Leg Curls
| 2 sets of 8-12 reps
100x12, 100x10
  • Lying leg curls
| 2 sets of 15-20 reps
70x (MACHINE TAKEN)
  • Standing Calf Raise
|. 3 sets of 10-15 reps
140x14, 12
160x8
  • Seated calf raises
|. 2-3 sets of 15-20 reps
55x18,15,15
  • Rope Crunches
|. 3 sets to failure


Solid workout today. Really trying to keep out of my comfort zone this cycle and really push food and by that I don’t mean just getting fat either. Luckily I’m disciplined and don’t miss many meals or workouts unless I have to. So hopefully I’ve dialed in my numbers correctly thus far. Weight is gradually climbing from week to week along with strength so. All in all I think it’s good. Abs are still visible. Don’t wanna lose sight of that. May do a little mini cut for a couple weeks kid cycle. Haven’t decided yet.
 
FourOneDeuxFitt said:
4/12/2018
CHEST & ARMS

CHEST ACTIVATION
  • Cable Flyes
3 sets of 6 (6sec ecc hold)



  • Incline Dumbbell Press
| 4 sets of 8-10 reps
35x10, 45x10
85x8, 90x8, 95x6, 89x8 drop 42.5x12
  • HS Decline Press
| 3 sets of 8-12 reps
90x8
200x8, 220x8, 230x8
  • Cybex Incline Press
| 3 sets of 12-15 reps
70x15, 90x13, 90x12+3
  • Incline Dumbbell Flye SS close grip push up
| 2 sets of 15-20 reps
17.5x16/11, 17.5x15/11
  • Seated hammer curls
| 2 sets of 8-12 reps
17.5x12
32.5x12 37.5x8
  • Straight Bar Curls
| 3 sets of 8-12 rep (lbs per side)
15x11, 20x8, 20x8
  • Spider Curls (incline bench &cambered bar)
| 2 sets of 15-20 reps
30x20, 40x15
  • Skull Crushers
| 3 sets of 8-12 reps
70x12, 70x10, 70x
  • Rope Pushdown
| 2 sets of 8-12 reps
35x15, 42.5x15
  • Unilateral Pushdown (cross body varying tension points)
| 3 sets of 15-20 reps
5x20, 5x15+10, 5x15+10

Solid workout today. More reps and weight on incline Dumbbell and also decline hs machine. As promised this is day one of week 5 and have some updated pics.

Up about 15lbs now Sunday start of week one. Gym lighting a bit shitty but I’m happy with progress this far.

View attachment 88781 View attachment 88782
Click to expand...

Looking great man! Super impressed with your shoulders.
 
Seven Dog said:
Looking great man! Super impressed with your shoulders.
Click to expand...
That’s bro I always appreciate the feedback. Shoulders have always been that one body part for me that literally grow when I do calf raises haha. Wish my back would grow like them. How’s this year treating you so far brother ??
 
FourOneDeuxFitt said:
That’s bro I always appreciate the feedback. Shoulders have always been that one body part for me that literally grow when I do calf raises haha. Wish my back would grow like them. How’s this year treating you so far brother ??
Click to expand...

I'd give more feedback, but I really don't have much to add you do an excellent job of covering everything.

Injuries is how my yr has been going. Fucking sucks!
 
66CB4220-51E3-4960-8DED-E3DDDAFD26C7.png

Day 2 of week 5 this is pretty much what my daily macros are looking like at the moment on training days and non training days carbs are about 150 and fats a bit higher. Keeping low calorie/carb days just that. Low.
Definitely pushing food harder than I think I ever have and really aiming to put on some quality size this go around without just getting fat. Abs are still visible, weight is slowly but steadily climbing weekly, and strength is climbing weekly as well. Gonna stick with this for a couple weeks and go from there based off visual changes and see what the scale reads in another two weeks.
 
4/15/2018
POWER UPPER BODY


  • Standing T Bar Rows
| 3 sets of 3-5 reps (strict controlled reps)
180x10, 180x10
270x5, 360x5
500x5, 520x5, 530x5
  • ISO Lateral Front Lat Pulldown
| 3 sets of 6-10 reps
90x10, 180x6
250x6, 250x6, 200x8
  • Dead Stop Dumbbell Row
| 2 sets of 6-10 reps
90x6, 95x6, 100x6
  • Incline HS Presses
| 3 sets of 3-5 reps
90x10, 90x10
180x5, 230x5
270x5, 290x3, 290x3
  • Decline Press Machine
| 3 sets of 6-10 reps
180x6
270x6, 280x6, 290x6
  • Shoulder Press (dumbbells)
| 3 sets of 6-10 reps
32.5x8, 40x6
70x6, 75x6, 60x8 drop 35x8
  • Seated Hammer Curls
|. 2 sets of 6-10
15x10, 15x10
35x10, 40x6
  • Straight bar curls
| 3 sets of 6-10 reps
75x8, 75x6, 75x6
  • CGBP
| 3 sets of 6-10 reps
135x8, 155x8, 175x
  • Unilateral Rope Ext
|. 2 sets of 6-10
12.5x10,
17.5x8, 22.5x6
  • Shrugs (on a cable step up machine)
| 3 sets of 6-10 reps (3 second concentric hold)
200x7, 200x6, 200x6

Solid workout today. Strength still climbing and improvements today on decline hs Press compared to last week, seated hammer curls are up as well, as well as all movements for back. Really pleased with the way this cycle is going so far and week to week improvements in strength. Most of all just feel good on day to day basis. Diet is in check. No plans to change up routine so far with the way everything is going. Exercise selection varies but that’s about it. Have probably made the best progress to date since starting this program last October.
 
4/16/2018
POWER LOWER BODY

Warm Up
  • ISO Leg Ext
30x15, 15, 15
  • Lying Hamstring Curls
50x15, 15, 15


  • HS V Squat (Power Squats)
| 3 sets of 3-5 reps
90x10
180x5, 270x3, 360x3,
420x5, 430x3, 430x3
  • Hack Squats
| 2 sets of 6-10 reps
90x10, 180x10
290x6, 300x9
  • Leg extensions
| 2 sets of 6-10 reps
70x10, 90x10
210x9, 210x7
  • SLDL (barbell)
| 3 sets of 5-8 reps
225x5
305x5, 315x5, 315x5
  • Lying leg curls
| 3 sets of 6-10 reps
130x6, 130x7, 130x8
  • Standing calf raise
| 3-4 sets of 6-10 reps
200x8,7,7
  • Seated calf raise
| 2-3 sets of 6-10 reps
100x10,8,8



Excellent workout today. Hit a new PR for power squats and SLDL using a barbell. Weights still going up week to week. Strength still on a gradual incline. Looking forward to jumping on the scale Thursday morning. Diet is staying the same for now roughly <90f 400c 400p on training days and <110f 150c 400p non training days.
 
4/17/2018
OFF DAY

Stayed outta the gym completely today. Find myself most “off days” still in the gym with cardio and abs etc. so today I went to the shooting range instead. Pretty good trade off I suppose haha.

Gear staying the same:
650mg/wk Test 325 Blend
450mg/wk NPP
20mg Superdrol PWO

Diet on training days:
<90f 400c 400p

Non Training days:
<110f 150c 400p

Weight is up about 16lbs coming to the end of week 5 which IMO is great. Has been pretty steady the whole time. Strength climbing as well each week. Numbers in the gym are good. Workouts and pumps are great. Overall feel pretty damn good.
 
4/18/2018
BACK AND SHOULDERS


  • T Bar Rows
| 4 sets of 8-10 reps
180x10, 180x10,
270x8
410x8, 410x8, 410x8, 410x8
  • ISO Lateral Front Lat Pulldown (underhand)
| 3 sets of 8-12 reps
90x10
180x8, 200x9, 220x9+1
  • Dead Stop Dumbbell Row
| 3 sets of 8-12 reps
80x8, 85x8, 90x8
  • Cybex Lat Pulldown
| 2 sets of 12-15 reps
90x15
110x15, 130x15
  • Seated Row
| 2 sets of 15-20 reps
100x12, 70x15
  • Shoulder Press
| 3 sets of 8-12 reps
30x10, 30x10
65x8, 65x8,
65x10 drop 27.5x12
  • Upright rows
| 3 sets of 12-15 reps
80x15, 80x14, 80x12 drop 50x8
  • Dumbbell Side Laterals
| 2 sets of 12-20 reps
10x15+5partials, 10x15+5partials
  • Machine Rear Delt Flyes
| 3 sets of 8
115x12, 130x12
145x8, 160x8
  • Dumbbell Shrugs
3 sets of 12-15 (3second ecc hold each rep)
65x15, 65x14, 65x12


Solid workout today. Going to start incorporating more pull down movements and work on getting more width in my back. Weighted chins on Power day and lay pulldowns and iso pulldowns on hypertrophy days. Of course keep heavy rows in rotation as well. But start to shift focus a bit more to getting width. Definitely have added some thickness the past few months. Rowing movements are strong and pulldowns are definitely a weakness of mine in the gym. So. Time to improve.

@Seven Dog smashed the blueberry crumble halo top after this session. Freaking good! Haha
 
4/19/2018
CHEST & ARMS

CHEST ACTIVATION
  • Cable Flyes
3 sets of 6 (6sec ecc hold)




  • Incline Dumbbell Press
| 4 sets of 8-10 reps
35x10, 40x10
90x8, 95x8, 95x6,
80x9 drop 40x18
  • HS Decline Press
| 3 sets of 8-12 reps
90x8
220x8, 220x8, 180x8+4
  • Cybex Incline Press
| 3 sets of 12-15 reps
90x14, 90x14, 90x13
  • Incline Dumbbell Flye SS close grip push up off bench
| 2 sets of 15-20 reps
17.5x15/7, 17.5x15/9
  • Standing hammer curls
| 2 sets of 8-12 reps
17.5x10, 17.5x10
37.5x8, 37.5x8
  • Straight Bar Curls
| 3 sets of 8-12 rep (lbs per side)
20x8, 20x8, 20x6+3
  • Cable Curls (pronated grip)
| 2 sets of 15-20 reps
20x17, 20x17
  • Skull Crushers
| 3 sets of 8-12 reps
80x10, 80x9, 80x8
  • Rope Pushdown
| 2 sets of 8-12 reps
32.5x12, 37.5x12
  • Unilateral Pushdown (cross body varying tension points)
| 3 sets of 15-20 reps
7.5x15, 7.5x15, 7.5x10+5+5+4
  • Rope Crunches
|. 3 sets
52.5x15,15,15

Solid workout today. Not too much to note about it. Great pump. Got some more reps on incline Dumbbell compared to last week with the 95s. Other than that weight moved good. Today’s start of week 6 of blast. Strength still climbing. Weight gradually increasing still week to week. Up about 17lbs since start of cycle.
 
4/20/2018
LOWER BODY HYPERTROPHY

WARM UP
  • Iso Leg Extensions
3 sets of 15
50x15,15,15
  • Seated Leg Curls
3 sets of 15
55x15,15,15




  • Leg Press
| 4 sets of 8-10 reps
270x8, 360x8, 450x8
680x8, 630x8, 630x8, 630x8
  • Hack squats
| 3 sets of 8-12 reps
250x8, 250x8, 250x9
  • Power Squat Machine
| 2 sets of 12-15 reps (constant tension)
180x15,12
  • ISO Leg extensions
| 3 sets of 15-20 reps
30x15,15
85x20(both legs)
  • SLDL Deadlift (barbell)
| 3 sets of 8-12 reps
245x8,8,8
  • Seated Leg Curls
| 3 sets of 8-12 reps
100x8,8
90x11
  • Lying leg curls
| 2 sets of 15-20 reps
70x15, 12+5
  • Standing Calf Raise
|. 3 sets of 10-15 reps
140x10,10,10
  • Seated calf raises
|. 2-3 sets of 15-20 reps
55x17,12+8



Workout this morning was rough. Damn near puked on leg presses. Just a rough one all around wasn’t feeling it too much. Still got it done though and looking forward to an off day tomorrow. Still gonna be pretty active though moving to a new apartment tomorrow so. That should be fun. May just take Sunday off as well. Give myself an extra day to rest up and start next week strong.
 
4/22/2018
POWER UPPER BODY

  • HS ISO Lat High Row
| 3 sets of 3-5 reps (strict controlled reps)
90x10, 180x5, 230x5
250x5, 270x5, 290x6
  • Seated Cable Row
| 3 sets of 6-10 reps
100x10, 130x8,
145x6, 160x6
  • Dead Stop Dumbbell Row
| 2 sets of 6-10 reps
95x6, 100x6, 100x7
  • Incline HS Presses
| 3 sets of 3-5 reps
90x10,10
180x5
290x4,3,3
  • Decline Press Machine
| 3 sets of 6-10 reps
180x8
270x6, 290x6, 300x6
  • HS Shoulder Press
| 3 sets of 6-10 reps
90x10, 140x10
180x6, 200x6, 200x
  • Standing Hammer Curls
|. 2 sets of 6-10
15x
35x
  • Straight bar curls
| 3 sets of 6-10 reps
75x
  • CGBP
| 3 sets of 6-10 reps
155x8,
175x6, 175x6, 175x6
  • Unilateral Rope Ext
|. 2 sets of 6-10
12.5x10
17.5x8, 22.5x6
  • Shrugs (on a cable step up machine)
| 3 sets of 6-10 reps (3 second concentric hold)
200x6,6,6


Solid workout today despite moving for 14 hours yesterday. Still hit some new PRs for weight and reps so another successful workout in the books.
 
4/23/2018
POWER LOWER BODY

Warm Up
  • Leg Ext
90x15,15,15
  • Lying Hamstring Curls
50x15, 15, 15




  • HS V Squat (Power Squats)
| 3 sets of 3-5 reps
90x10
180x5, 270x5, 270x5
430x5, 450x3, 450x3
  • Hack Squats
| 2 sets of 6-10 reps
90x10, 180x10
300x6, 320x8
  • Leg extensions
| 2 sets of 6-10 reps
210x8,7
  • SLDL (barbell)
| 3 sets of 5-8 reps
315x5, 325x5, 325x4+1
  • Lying leg curls
| 3 sets of 6-10 reps
130x8,8
  • Standing calf raise
| 3-4 sets of 6-10 reps
200x8,6,6
  • Seated calf raise
| 2-3 sets of 6-10 reps
100x8,8,7

Hit a few new PB today for power squats (450lbs), SLDL(325lbs), and hack squats (320lbs). Can’t complain with the week to week progress in terms of increase in strength, reps, and weight. Weight this morning was 218lbs so up 19lbs and a little more than halfway through week 6 now.
 
4/25/2018
BACK AND SHOULDERS


  • HS ISO High Row
| 4 sets of 8-10 reps
90x10, 180x8
230x8, 250x8, 250x7+2, 180x10
  • Seated Cable Row
| 3 sets of 8-12 reps
100x8, 115x8, 130x8
  • Dead Stop Dumbbell Row
| 3 sets of 8-12 reps
85x8,8,8
  • Wide Grip Lat Pulldowns
| 2 sets of 12-15 reps
100x15, 115x12
  • Close Grip Pulldowns
| 2 sets of 15-20 reps
100x15, 115x12
  • Shoulder Press
| 3 sets of 8-12 reps
22.5x15
65x10,10
65x8 drop 32.5x16
  • Upright rows
| 3 sets of 12-15 reps
80x15,12
80x12 drop 40x10
  • Dumbbell Side Laterals
| 2 sets of 12-20 reps
17.5x12, 17.5x12 drop 10x7+7
  • Machine Rear Delt Flyes
| 3 sets
70x30, 85x25, 100x20
  • Cable Shrugs
3 sets of 12-15 (3second ecc hold each rep)
100x12, 110x12,12

Great workout today. Incorporating more vertical pull movements to work on width a bit more. Pump today was crazy. Especially when hitting shoulders. Damn near called the workout after upright rows. Pump was literally painful. Anyways. Another one in the books.
 
4/26/2018
CHEST & ARMS

CHEST ACTIVATION
  • Cable Flyes
3 sets of 6 (6sec ecc hold)




  • Incline Dumbbell Press
| 4 sets of 8-10 reps
37.5x10, 47.5x8, 47.5x8
90x8, 95x8, 90x8,
90x6 drop 40x17
  • HS Decline Press
| 3 sets of 8-12 reps
90x8
200x8,8 180x11
  • Cybex Dual Axis Incline Press
| 3 sets of 12-15 reps
90x15,13,12
  • Incline Dumbbell Flye SS close grip push up off bench
| 2 sets of 15-20 reps
17.5x15/12, 17.5x15/11
  • Standing hammer curls
| 2 sets of 8-12 reps
17.5x12, 17.5x12
32.5x11, 32.5x9
  • Straight Bar Curls
| 3 sets of 8-12 rep
Bar+20x12, bar+30x8 bar+20x10
  • Incline Dumbbell Curls
| 2 sets
15x9,9
  • Skull Crushers
| 3 sets of 8-12 reps
80x10,9,8
  • Straight Bar Pushdown
| 2 sets of 8-12 reps
35x12, 42.5x11, 50x10
  • Unilateral Pushdown (cross body varying tension points)
| 3 sets of 15-20 reps
5x15,15,21+10+8
  • Rope Crunches
|. 3 sets
52.5x15,15,15

20min on stair master also.

Pretty good workout today. Got gassed after chest though. Hitting arms definitely lacked energy. Makes a big difference between having one meal before working out and 3-4 before working out. Today proved that. Still got a decent pump and session in though.
 
4/27/2018
LOWER BODY HYPERTROPHY

WARM UP
  • Iso Leg Extensions
3 sets of 15
30x20, 50x20, 70x20
  • Seated Leg Curls
3 sets of 15
30x20, 50x20, 50x20



  • Leg Press
| 4 sets of 8-10 reps
270x10, 360x10, 450x10,
630x10, 10, 8, 8
  • Hack squats
| 4 sets of 8-12 reps
180x12, 200x12, 220x10, 240x8
  • ISO Leg extensions
| 4 sets of 15-20 reps
40x20, 60x20, 80x15, 100x
  • SLDL Deadlift (barbell)
| 3 sets of 8-12 reps
245x12 (pulled something in lower back lowering weight down 2nd set)
  • Lying leg curls
| 4 sets of 15-20 reps
50x20, 70x15, 15
70x12 drop 50x6 drop 30x5
  • Seated Leg Curls
| 2 sets of 8-12 reps
70x11, 10+5
  • Standing Calf Raise
|. 3 sets of 10-15 reps
120x14, 14, 12
  • Seated calf raises
|. 2-3 sets of 15-20 reps
55x16, 15, 15+6

Tweaked lower back today doing SLDL. Luckily no burning sensation or “hot” feeling to area. Nor was their any “pop” either. It was weird. Almost like a painful spasm. Discontinued SLDL. Did ALOT of stretching which seemed to help out a lot. And was able to finish workout. Only felt a bit of tightness/pain when doing seated hamstring curls and seated calf raises. Hour or so afterwards now and still a bit tight and painful to move certain ways. Thank god it’s nothing extreme but I know lower back pain/injuries aren’t to be taken lightly so will be very cautious for the next few weeks forward. Lots of warm ups and stretching. Think that’s what led to it today was lacking a bit in both those areas. See what happens over the next week or so and stay away from SLDL for a bit and putting any extreme stress on lower back. Taking tomorrow off as well..
 
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