Btcowboy
Elite
Got to love work brother.... I am in the same boat the next 5 weeks are going to be tough for me. Good on ya for getting something done anyways.
MESO-Rx
Anabolic Steroids
Strive For Moreee
- Thread starter FourOneDeuxFitt
- Start date
Got to love work brother.... I am in the same boat the next 5 weeks are going to be tough for me. Good on ya for getting something done anyways.
FourOneDeuxFitt
Member
Yeah man I started my own company a few months ago and luckily I’m friends with people in the right places and I’ve been a lot busier than I could expect or ask for so. I’m grateful. I miss my gym time but with this rate I’m going I’ll have a home gym in no time hahaha
Btcowboy
Elite
Glad to hear it's working for ya
FourOneDeuxFitt
Member
WEEK 3 - ARMS (own routine)
***1 Minute Rest Between All Sets***
Rope Hammer Curls
-lower weight with 3sec eccentric and explode up to a 3sec squeeze on each rep
4 work sets
30x8 warm up
40x8 warm up
50x8
60x8
70x8
80x8
Seated Cable Curls (done on seated Cable Row Machine w/ 2 D handle attach.)
-10 reps with left arm directly followed by 10 reps with right arm followed by a final 10 with both arms using same weight
3 work sets
30x10/10/10
30x10/10/8
30x10/10/8
Seated Dumbbell Curls
4 work sets
15’s x10
15’s x10
25’s x6
25’s x6
Barbell Curls
1 triple drop set
75x6 drop 55x4 drop 35x5
Close Grip Bench Press
-work up in sets of 6 until a failure set is reached with 6 reps - then work back down to starting weight
135x10
155x6
175x6
185x6
175x5
155x6
VBar Pushdowns
40x15
60x15
80x15
100x15
OH Rope Extensions
80x8
70x9
60x11
50x15
***1 Minute Rest Between All Sets***
Rope Hammer Curls
-lower weight with 3sec eccentric and explode up to a 3sec squeeze on each rep
4 work sets
30x8 warm up
40x8 warm up
50x8
60x8
70x8
80x8
Seated Cable Curls (done on seated Cable Row Machine w/ 2 D handle attach.)
-10 reps with left arm directly followed by 10 reps with right arm followed by a final 10 with both arms using same weight
3 work sets
30x10/10/10
30x10/10/8
30x10/10/8
Seated Dumbbell Curls
4 work sets
15’s x10
15’s x10
25’s x6
25’s x6
Barbell Curls
1 triple drop set
75x6 drop 55x4 drop 35x5
Close Grip Bench Press
-work up in sets of 6 until a failure set is reached with 6 reps - then work back down to starting weight
135x10
155x6
175x6
185x6
175x5
155x6
VBar Pushdowns
40x15
60x15
80x15
100x15
OH Rope Extensions
80x8
70x9
60x11
50x15
FourOneDeuxFitt
Member
Week 4
Chest 14 sets/ Shoulders 11 sets
Decline DB 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.
35’s x12
45’s x10
55’s x10
65’s x10
75’s x10(could have went up to 80’s)
Incline Barbell 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
Goal – Supramax pump
135x8
155x8
175x7 drop 155x5 drop 135x3
Flat bench press
Do 5 sets of 5 on these. Find a weight that you probably have 2 to 3 reps in the tank with and do your 5 sets with it. Train these explosively. Pause the weight for split second on chest and then fire it up. 5 total work sets
Goal – Train explosively
225x5-5-5-5-4
Pec deck/Machine fly
Do 3 sets to failure(should be around 10 reps) and then add on 5 partials out of the bottom on each set. 3 total work sets
Goal – Work a pumped muscle from the stretched position.
100x10-10-10
Rear delt machine/reverse pec deck
Do one warm up set and then your rep scheme is going to be 30, 25, and 20. On each rep flex hard for a split second. You don’t need to add weight as you go. Your delts should be in excruciating pain from the burn. 3 total work sets.
Goal – Supramax pump
100x30-25-20
Single Arm Leaning side laterals
Do 3 sets of 10. 3 total work sets.
Goal – Supramax pump
12x10/10
12x10/10
12x10/10
(Done with a kettlebell)
Chest 14 sets/ Shoulders 11 sets
Decline DB 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.
35’s x12
45’s x10
55’s x10
65’s x10
75’s x10(could have went up to 80’s)
Incline Barbell 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
Goal – Supramax pump
135x8
155x8
175x7 drop 155x5 drop 135x3
Flat bench press
Do 5 sets of 5 on these. Find a weight that you probably have 2 to 3 reps in the tank with and do your 5 sets with it. Train these explosively. Pause the weight for split second on chest and then fire it up. 5 total work sets
Goal – Train explosively
225x5-5-5-5-4
Pec deck/Machine fly
Do 3 sets to failure(should be around 10 reps) and then add on 5 partials out of the bottom on each set. 3 total work sets
Goal – Work a pumped muscle from the stretched position.
100x10-10-10
Rear delt machine/reverse pec deck
Do one warm up set and then your rep scheme is going to be 30, 25, and 20. On each rep flex hard for a split second. You don’t need to add weight as you go. Your delts should be in excruciating pain from the burn. 3 total work sets.
Goal – Supramax pump
100x30-25-20
Single Arm Leaning side laterals
Do 3 sets of 10. 3 total work sets.
Goal – Supramax pump
12x10/10
12x10/10
12x10/10
(Done with a kettlebell)
FourOneDeuxFitt
Member
Got cut off and Laid my bike down two nights ago I’m out for a few weeks guys I’m pretty banged up.
Fuck dude that sucks. How bad is it? Sounds bad...
FourOneDeuxFitt
Member
Whole right Side is road rash.
Luckily no broken bones but I’m bruised down to the bone my hip is fucked.
Yep, it's bad. Sorry man. You could probably use the rest. How much work you gonna miss, you think?
Btcowboy
Elite
Holy fuck brother sorry to hear that.
Heal up soon.
Heal up soon.
The ole man
Member
Damn Very unfortunate!
Hope you heal up quickly bro!
Hope you heal up quickly bro!
Worf
Elite
damn it. god speed with the recovery
FourOneDeuxFitt
Member
IM BACKKKK!!!!!
Alright guys. Day one back in the gym and fuck my back is already sore from this mornings workout. So I’m not running any specific program. My goal is progressive overload and sticking with the same exercises for awhile and when that gets stagnant switching them out. I’m working up to a heavy 5-8 rep set each exercise to true failure. If I feel the need I will do a back off set as well. Most body parts will be trained 2x per week and in a week I will be starting back on cycle after an extended break. Thinking about running the test325 blend again pinning 1ml MWF and stacking with anadrol and that’s it’s. Plain and simple cycle to grow.
4/29/19 - BACK/REAR DELTS
HS PULLDOWNS
70x15
120x12
180x8
230x6
270x8 (clean reps add +10 next rotation)
STANDING TBAR ROWS
45x10
90x8
145x6 (stick with same weight next rotation)
NEUTRAL GRIP PULLDOWNS
(Inside shoulder width)
120x12
150x8
180x5 (solid reps)
150x8 (back off set)
SINGLE ARM SEATED CABLE ROWS
75x10/10
90x8/8
105x7/7 (should have added another set)
MACHINE REAR DELT FLYS
100x15
110x12
120x8
140x6 (solid reps)
Alright guys. Day one back in the gym and fuck my back is already sore from this mornings workout. So I’m not running any specific program. My goal is progressive overload and sticking with the same exercises for awhile and when that gets stagnant switching them out. I’m working up to a heavy 5-8 rep set each exercise to true failure. If I feel the need I will do a back off set as well. Most body parts will be trained 2x per week and in a week I will be starting back on cycle after an extended break. Thinking about running the test325 blend again pinning 1ml MWF and stacking with anadrol and that’s it’s. Plain and simple cycle to grow.
4/29/19 - BACK/REAR DELTS
HS PULLDOWNS
70x15
120x12
180x8
230x6
270x8 (clean reps add +10 next rotation)
STANDING TBAR ROWS
45x10
90x8
145x6 (stick with same weight next rotation)
NEUTRAL GRIP PULLDOWNS
(Inside shoulder width)
120x12
150x8
180x5 (solid reps)
150x8 (back off set)
SINGLE ARM SEATED CABLE ROWS
75x10/10
90x8/8
105x7/7 (should have added another set)
MACHINE REAR DELT FLYS
100x15
110x12
120x8
140x6 (solid reps)
The ole man
Member
Glad to see you back bro!
Hoping that your recovery continues to get better!
What’s test 325?
And how do u plan to run the anadrol?
Actually what is your cycle look like?
FourOneDeuxFitt
Member
The Test 325 blend is :
Testosterone Acetate 30mg
Testosterone Propionate 55mg
Testosterone Phenylpropionate 55mg
Testosterone Cypionate 85mg
Testosterone Decanoate 100mg
Week 1-10: 1ml test 325 MWF
Week 4-10: Anadrol 100mg split am/afternoon
Week 1-10: Arimidex .5mg e3d (will adjust as needed)
The ole man
Member
Interesting.
I keep coming back to that anadrol.
I’m thinking about maybe running some.
FourOneDeuxFitt
Member
I’ve never ran it honesty. So I’m excited to try it out. I know now the test blend and other compound effect my body so I’m interested to see how the anadrol does. That’s why I’m keeping it simple with two compounds to see what does what for myself.
FourOneDeuxFitt
Member
4.30.19 CHEST/SIDE DELTS
SLIGHT INCLINE DB PRESS
35’s x15
40’s x12
60’s x8
75’s x6
85’s x7 (top set)
DECLINE HS PRESS
90x10
180x8
270x6+2 (solid reps)
230x8 (fucking felt great)
CABLE PRESS/FLY COMBO
120x10
150x8
180x9 (solid reps last one was sketchy - add weight next rotation)
PECK DECK FLYS
100x10
110x8
120x11 (go up to 140 next rotation)
DB SIDE LATERALS
10’s x15
15’s x10
20’s x9
25’s x7
Not extremely thrilled with this workout but it is what it is for not being in the gym for a few weeks (one of which in bed) and absolutely zero discipline with nutrition. I’ll be hitting the 100’s for reps very shortly. I’m more than determined
SLIGHT INCLINE DB PRESS
35’s x15
40’s x12
60’s x8
75’s x6
85’s x7 (top set)
DECLINE HS PRESS
90x10
180x8
270x6+2 (solid reps)
230x8 (fucking felt great)
CABLE PRESS/FLY COMBO
120x10
150x8
180x9 (solid reps last one was sketchy - add weight next rotation)
PECK DECK FLYS
100x10
110x8
120x11 (go up to 140 next rotation)
DB SIDE LATERALS
10’s x15
15’s x10
20’s x9
25’s x7
Not extremely thrilled with this workout but it is what it is for not being in the gym for a few weeks (one of which in bed) and absolutely zero discipline with nutrition. I’ll be hitting the 100’s for reps very shortly. I’m more than determined
The ole man
Member
FourOneDeuxFitt
Member
Lol.
Was talking about Incline Dumbbell Press. I could have probably got the 100’s for a few reps tonight but most definitely not the rep range I’m aiming for right now.
You know you can always ask away I’m an open book. Was just talking about the Dumbbell weight. No secrets here but if I find any I’ll let ya know haha
