I started my cycle out with the mind set that I'm actually gonna do cardio and I did like a half a dozen times over like 2-3 weeks and said fuck it.
MESO-Rx
Anabolic Steroids
Summer cycle
- Thread starter ROB581211
- Start date
Back day
Pretty sure the var kicked in full speed today. I haven't experienced a back pump like that before.
Another note @rigs03 i took your advice and went with a medium weight I could control for my pull downs and worked on the form and concentration of squeezing the crap out of them.
Wide grip pulls downs
150 x 12 ( 5 sets)
Cable rows
140 x 18
180 x 16
220 x 13
200 x 14
160 x 16
120 x 15 (hold and squeeze on every rep)
Medium grip pull down
140 x 10 (4 sets)
Hammer strength low row
Total plates not each side
2 plates 18 reps
4 plates 15 reps
6 plates 12 reps
8 plates 9 reps
Pull down machine
3 sets to failure medium weight
Preacher curl machine
70lbs x 20
90lbs x 15
100lbs x 12
135lbs x 9
70lbs x 12 with a 2 second squeeze at the top of each rep
Abs
3 sets of 25
Oh and 206 @ the gym tonight
Pretty sure the var kicked in full speed today. I haven't experienced a back pump like that before.
Another note @rigs03 i took your advice and went with a medium weight I could control for my pull downs and worked on the form and concentration of squeezing the crap out of them.
Wide grip pulls downs
150 x 12 ( 5 sets)
Cable rows
140 x 18
180 x 16
220 x 13
200 x 14
160 x 16
120 x 15 (hold and squeeze on every rep)
Medium grip pull down
140 x 10 (4 sets)
Hammer strength low row
Total plates not each side
2 plates 18 reps
4 plates 15 reps
6 plates 12 reps
8 plates 9 reps
Pull down machine
3 sets to failure medium weight
Preacher curl machine
70lbs x 20
90lbs x 15
100lbs x 12
135lbs x 9
70lbs x 12 with a 2 second squeeze at the top of each rep
Abs
3 sets of 25
Oh and 206 @ the gym tonight
Last edited:
Gat damn son, Lookin thick! You look bigger than 206 IMO. I always rely heavier on a calorie deficit than cardio, but tbh I really need to start doing at least some moderate cardio a few times a week. Getting older and need to stay healthy. I wouldn't think you would need any extreme form but it's up to you. Whatever you choose I would say just keep it consistent, That way you can track how it's working and adjust up or down if needed!
I'd rather do it right and have slower strength gains. Every time I get a certain weight for 2 consistent workouts I'll up it a bit and work on that weight. I'm still trying to convince myself with the whole cardio thing. I appreciate all the advice man. Can never know to much
This chest only once a week feels crazy. Gym was packed tonight so I did things a bit out of the norm. Had a huge pump and felt strong as hell. I'll probably be out of the gym the next 2 days. May try to squeeze a quickie in Saturday morning but probably won't happen
Warm up Incline DB
50x 25
80x 18
Flat bench
315 x 5
405 x 1
275 x 12 (5 sets)
Incline DB
100 x 12 (5sets)
Decline BB
225 x 12 (4sets)
Incline hammer strength
3 plates each side
3 sets to failure
5 sets of cable flies to failure with 30 second breaks
Warm up Incline DB
50x 25
80x 18
Flat bench
315 x 5
405 x 1
275 x 12 (5 sets)
Incline DB
100 x 12 (5sets)
Decline BB
225 x 12 (4sets)
Incline hammer strength
3 plates each side
3 sets to failure
5 sets of cable flies to failure with 30 second breaks
FuriousWO
New Member
Fast cardio first thing in the morning. 30mins on stair master level 6. Will shred fat off you. I'm doing that and I'm drop fat quick
If have to work up to 30 mins lol. I'd probably make to 10 maybe 15 the first week or so. Cardio is not my strong point
FuriousWO
New Member
Not mine either but if your gym is anything like mine, the stair masters are also hot chick alley so it's motivation to stay.
I have to play these stupid games with myself ...
"Ok you can do 10 mins and switch to another machine like treadmill"
"Oh I made 10, lets do 5 more and that's half way"
"15 more minutes is only 4-5 more songs"
Yes I seriously run through this in my head
I have to play these stupid games with myself ...
"Ok you can do 10 mins and switch to another machine like treadmill"
"Oh I made 10, lets do 5 more and that's half way"
"15 more minutes is only 4-5 more songs"
Yes I seriously run through this in my head
ruckin
Well-known Member
I'm glad to know I'm not the only one lol. When I'm doing cardio I'm always in a state of suspense deciding what I'll be doing in 5 min.
Those are all very valid points and good ideas. After tomorrow I have a 5 day weekend so it's a perfect time to start. Thanks for advice man
FuriousWO
New Member
Good luck, and yes you're killing it brother. Looking good too
Cooking up some grub. Gotta keep growing.
HuckingFuge
New Member
I love the stair master. the stair master is hard and very effective, but 20 minutes max for me.
Had a different workout than usual. 40 mins 15 sets tris and 15 sets bis. Everything super set 12 reps each except skull crushers. I did 12 crushers then 12 pushes.
Skull crushers/ DB curls
Overhead cable tri extension/ pre weighted curl bar
Rope extension/single arm ISO curl.
Literally less than 15-20 second breaks between sets. Arms have a massive pump.
Skull crushers/ DB curls
Overhead cable tri extension/ pre weighted curl bar
Rope extension/single arm ISO curl.
Literally less than 15-20 second breaks between sets. Arms have a massive pump.
Whole body day
Deadlift
135 x 15
225 x 12
315 x 8
405 x 3
495 x 1
Tried doing my lunges but my knees are shot from playing sand volleyball from 9am till 4 yesterday.
Wide grip pull downs
5 sets of 12 with 140
Incline DB press
70s x 20
90s x 15
100s x 12
110s x 10
125s x 8
80s x 15
Hammer strength row
90lbs per side
4 sets to failure
2 second pause at the top of the movement
Press machine super set with lat machine
15 press/15 pulls 5 sets
Was an ok day. I had a little to much fun at the tournament yesterday.
Deadlift
135 x 15
225 x 12
315 x 8
405 x 3
495 x 1
Tried doing my lunges but my knees are shot from playing sand volleyball from 9am till 4 yesterday.
Wide grip pull downs
5 sets of 12 with 140
Incline DB press
70s x 20
90s x 15
100s x 12
110s x 10
125s x 8
80s x 15
Hammer strength row
90lbs per side
4 sets to failure
2 second pause at the top of the movement
Press machine super set with lat machine
15 press/15 pulls 5 sets
Was an ok day. I had a little to much fun at the tournament yesterday.
Shoulder day
DB press
65s x 15 (Arnold's)
75s x 10 (Arnold's)
85s x 13
95d x 12
105s x 10
110s x 8
Side raises
30s x 18
40s x 15
50s x 10
45s x 12
@johnnyBALLZ I went to pick the 30s up for my second set and thought back to last weeks comment lol.
Shrugs
125s x 12 for 5 sets
Olympic bar shoulder press
115 x 20 reps 4 sets
I did one set with 20 in front
One set with 20 in back
One set alternating front and back
The last set was 10 back and then 10 front
Upright rows preweighted ex curl bar
100lbs x 12 for 4 sets
Reverse flies
5 sets to failure on cables
4 sets of 25 leg raises
4 sets of 20 cable crunches
DB press
65s x 15 (Arnold's)
75s x 10 (Arnold's)
85s x 13
95d x 12
105s x 10
110s x 8
Side raises
30s x 18
40s x 15
50s x 10
45s x 12
@johnnyBALLZ I went to pick the 30s up for my second set and thought back to last weeks comment lol.
Shrugs
125s x 12 for 5 sets
Olympic bar shoulder press
115 x 20 reps 4 sets
I did one set with 20 in front
One set with 20 in back
One set alternating front and back
The last set was 10 back and then 10 front
Upright rows preweighted ex curl bar
100lbs x 12 for 4 sets
Reverse flies
5 sets to failure on cables
4 sets of 25 leg raises
4 sets of 20 cable crunches
Leg/arm day
Squats
135x 20
185 x 15
225 x 12
275 x 10
315 x 6
365 x 3
Lunges
50lbs DB 6 sets of 20 of steps
Calf raises
4 sets of 30
Leg press
360 x 20
450 x 20
630 x 18
810 x 15
990 x 10
Dips super with ez curl bar
4 sets of 30 dips
4 sets of 12 with 80lbs
Over head tri extensions (rope)
5 sets failure
DB preacher curl
40s x 14
45s x 12 (2 sets)
40s x 12
Squats
135x 20
185 x 15
225 x 12
275 x 10
315 x 6
365 x 3
Lunges
50lbs DB 6 sets of 20 of steps
Calf raises
4 sets of 30
Leg press
360 x 20
450 x 20
630 x 18
810 x 15
990 x 10
Dips super with ez curl bar
4 sets of 30 dips
4 sets of 12 with 80lbs
Over head tri extensions (rope)
5 sets failure
DB preacher curl
40s x 14
45s x 12 (2 sets)
40s x 12
Hey bro just thought I'd throw this out there. I used straps on wide grip lat pull downs and man did I love it. I have never tried it before. Basically I went without them for sets of 12 until I felt like my form was lacking. Then I threw the straps on that same weight and really focused on pulling down with just my back. After that, I bumped the weight up even more, strapped up again, and basically just pulled like a mad man with everything I had. Give it a shot if you never have before, I usually just use them on deads and rows once I get heavy enough, but I really liked how this felt.
Back night
Medium grip pull downs
120 x 16
140 x 12 (2 sets)
160 x 10
120 x 10 1 second pauses
Cable rows
180 x 12
220 x 10
180 x 10
160 x 12
120 x 12 (2 sets)
Single arm pull downs
4 sets to failure medium weight
Hammer strength low row
90lbs per hand 4 sets to failure
Hammer strength high row
90lbs per hand 4 sets to failure
Close parallel grip pull downs
3 sets to failure with 120
Topped everything off with some preacher curl DB
45s x 12
40s x 12
40s x 12
35s x 14
30s x 17
Medium grip pull downs
120 x 16
140 x 12 (2 sets)
160 x 10
120 x 10 1 second pauses
Cable rows
180 x 12
220 x 10
180 x 10
160 x 12
120 x 12 (2 sets)
Single arm pull downs
4 sets to failure medium weight
Hammer strength low row
90lbs per hand 4 sets to failure
Hammer strength high row
90lbs per hand 4 sets to failure
Close parallel grip pull downs
3 sets to failure with 120
Topped everything off with some preacher curl DB
45s x 12
40s x 12
40s x 12
35s x 14
30s x 17
