OdieM
Banned
275 dead lift with shrugs...show off.
MESO-Rx
Anabolic Steroids
Summer cycle
- Thread starter ROB581211
- Start date
Honestly I don't know why but I remembered brutus doing them and thought I might as well see what they were like. Have to admit felt pretty good.
You get some great trap activation when you shrug heavy... I read a lot about static holds too... I will do a few shrug sets at 75% 1rm and then one last set where I hold it as long as I can. Stretches the shit out of traps and builds grip strength like a mofo.
I forgot to mention that I only took between 40-60 second breaks between sets and about 3 minutes between exercises. That was the hardest part was keeping the resting periods short
They did feel good. I normally do the static hold on my last rep when I'm using DBs. Another great thing for grip is grabbing some heavy ass DB and doing farmer carries. Just plan a route pick them up and walk.
OdieM
Banned
Yeah wait till the tren hits. Then thoses short breaks become a bitch.
Ain't that the fucking truth
Thise seven sets of 12 had me feeling like I had emphysema.
Tilapia/ salmon/asparagus/ baby red smashed potatoes.
I was supposed to do legs but since I had a really good day Monday and did dead lifts again yesterday I decided to just do some arms heading into my couple day break
Skulls/pushes
95 x 20 x 20
115 x 15 x 15
115 x 15 x 15
115 x 15 x 15
Preacher DB curl
35 x 20
45 x 12
50 x 10
50 x 10
Vbar overhead tri extension
75 x 20
80 x 20
95 x 15
95 x 15
Standing DB hammer curl
30 x 20
35 x 15
40 x 12
50 x 10
Seated dip machine
180 x 20
230 x 12
230 x 12
230 x 11
Super set cable ISO curl with cable kick backs
4 sets of 15 each
Really looking forward to this break. Probably only going to be 2 days out of the gym but it will be much needed. Plus I'll probably throw some cheat meals and do a re feed with some pizza and other good stuff. Hopefully come Sunday or Monday if I can hold out I'll feel brand new and ready to get down with some good tren.
Skulls/pushes
95 x 20 x 20
115 x 15 x 15
115 x 15 x 15
115 x 15 x 15
Preacher DB curl
35 x 20
45 x 12
50 x 10
50 x 10
Vbar overhead tri extension
75 x 20
80 x 20
95 x 15
95 x 15
Standing DB hammer curl
30 x 20
35 x 15
40 x 12
50 x 10
Seated dip machine
180 x 20
230 x 12
230 x 12
230 x 11
Super set cable ISO curl with cable kick backs
4 sets of 15 each
Really looking forward to this break. Probably only going to be 2 days out of the gym but it will be much needed. Plus I'll probably throw some cheat meals and do a re feed with some pizza and other good stuff. Hopefully come Sunday or Monday if I can hold out I'll feel brand new and ready to get down with some good tren.
Eating good this week.
I swear it takes more dicipline to stay out of the gym than it does to go. I've been itching all day. But I've literally laid around the house and haven't done a thing. Don't think I'll be able to take another day off though. I have to admit a day of nothing but sitting and eating does a body good
I don't what you guys consider a good night but throwing a few back and grilling out is pretty high up there for me
ruckin
Well-known Member
I second that
This mornings workout went pretty good. Couldn't push my absolute limits with weight because I didn't have a spotter but still got a good one in.
Incline DB press
Warm up
50s x 12
80s x 12
Working
110s x 10
110s x 10
110s x 10
Flat BB press
Warm up
225 x 12
Working
295 x 8
275 x 9
275 x 8
Hammer strength wide decline press
Warm up
180 x 12
Working
250 x 10
250 x 10
250 x 10
Hammer strength incline
Warm up
140 x 12
Working
180 x 10
180 x 10
180 x 10
peck deck machine
5 sets to failure
Off to go have lunch with my pops. Happy Father's Day to all you meat head dads out there lol.
Incline DB press
Warm up
50s x 12
80s x 12
Working
110s x 10
110s x 10
110s x 10
Flat BB press
Warm up
225 x 12
Working
295 x 8
275 x 9
275 x 8
Hammer strength wide decline press
Warm up
180 x 12
Working
250 x 10
250 x 10
250 x 10
Hammer strength incline
Warm up
140 x 12
Working
180 x 10
180 x 10
180 x 10
peck deck machine
5 sets to failure
Off to go have lunch with my pops. Happy Father's Day to all you meat head dads out there lol.
johnnyBALLZ
Well-known Member
There you go!! I prefer the 60 minute though.
Those are good too. I'm real big into the IPAs. I doubt you've heard of them but a brewery call Mad Tree has one called psychopathy that is really good to.
Do a little taste testing tonight. I've had most them and are amazing. Just a few of the dogfish head ones I haven't had yet
Leg day
Squats
135 x 20
225 x 17
315 x 8
315 x 8
315 x 8
405 x 2
405 x 2
Lunges
Lots of lunges tonight. Each set was 15 steps.
Standing in place single leg 50s 2 sets
Alternating in place 50s 3 sets
Walking 50s 4 sets
Calf raises on leg press
5 sets of 25 with a total of 8 plates
Leg extensions
7 sets of 12 with 150
Leg curls 7 sets of 12 with 110
On a side note I've been on DFL tren A for 11 days at 150mg eod and I felt like I was dying on the lunges. But as far as UGL tren goes it seems to be decent.
Squats
135 x 20
225 x 17
315 x 8
315 x 8
315 x 8
405 x 2
405 x 2
Lunges
Lots of lunges tonight. Each set was 15 steps.
Standing in place single leg 50s 2 sets
Alternating in place 50s 3 sets
Walking 50s 4 sets
Calf raises on leg press
5 sets of 25 with a total of 8 plates
Leg extensions
7 sets of 12 with 150
Leg curls 7 sets of 12 with 110
On a side note I've been on DFL tren A for 11 days at 150mg eod and I felt like I was dying on the lunges. But as far as UGL tren goes it seems to be decent.
Chest/bicep
Not gonna lie. My chest days have seemed to go to the shitter (well at least max strength). It may be mental and the fact I did switch a few things up as in doing incline first and more reps shorter breaks. But anyway I did flat BB first everything felt heavy as fuck.
Flat BB bench
135 x 20
225 x 16
275 x 12
315 x 7
365 x 1 (barely)
Incline (steep) DB
80s x 15
90s x 12
100s x 10
100s x 10
90s x 11
90s x 10
Incline rotating curls
4 sets of 12 with 35s
Standing straight barbell curls
70 x 12
80 x 12
90 x 10
100 x 8
50 x 18
Cable cross overs
4 sets to failure
DB preacher curls
4 sets of 12 with 45s
Hammer strength incline press
140 x 20
190 x 18
240 x 14
280 x 9
180 x 17
It's been weird my endurance has been great but I made to many changes in my routine. So I'm going back to each muscle group 2x a week. Well most muscle groups 2x a week. The break down will be this for now.
Monday- legs
Tuesday- chest
Wednesday-back
Thursday- legs / arms
Friday- active rest day
Saturday-chest
Sunday- mostly shoulders/some back
I may throw a few arm workouts in on some of the days here and there. The way I did it before was heavy chest day on Tuesday and reps on Saturday. Same thing with legs. Deadlifts will be done on either Wednesday or Thursday.
Not gonna lie. My chest days have seemed to go to the shitter (well at least max strength). It may be mental and the fact I did switch a few things up as in doing incline first and more reps shorter breaks. But anyway I did flat BB first everything felt heavy as fuck.
Flat BB bench
135 x 20
225 x 16
275 x 12
315 x 7
365 x 1 (barely)
Incline (steep) DB
80s x 15
90s x 12
100s x 10
100s x 10
90s x 11
90s x 10
Incline rotating curls
4 sets of 12 with 35s
Standing straight barbell curls
70 x 12
80 x 12
90 x 10
100 x 8
50 x 18
Cable cross overs
4 sets to failure
DB preacher curls
4 sets of 12 with 45s
Hammer strength incline press
140 x 20
190 x 18
240 x 14
280 x 9
180 x 17
It's been weird my endurance has been great but I made to many changes in my routine. So I'm going back to each muscle group 2x a week. Well most muscle groups 2x a week. The break down will be this for now.
Monday- legs
Tuesday- chest
Wednesday-back
Thursday- legs / arms
Friday- active rest day
Saturday-chest
Sunday- mostly shoulders/some back
I may throw a few arm workouts in on some of the days here and there. The way I did it before was heavy chest day on Tuesday and reps on Saturday. Same thing with legs. Deadlifts will be done on either Wednesday or Thursday.
Back night
Straight arm lat pull down (cable)
Warm up
55 x 12
Working
85 x 10
90 x 10
95 x 10
Wide grip seated cable row
Warm up
120 x 12
Working
160 x 10
160 x 10
160 x 8
Hammer strength low row (single arm)
Warm up (weight per side)
90 x 12
Working
135 x 10
160 x 10
160 x 8
Wide grip lat pull down
Warm up
120 x 12
Working
140 x 10
140 x 10
140 x 9
Close parallel grip lat pull down
Warm up
120 x 12
Working
140 x 11
160 x 8
150 x 9
Deadlifts/ shrugs
Warm up
185 x 12 with shrugs after each pull
Working
275 x 10 x 10 with a static hold at the end
315 x 10 x 6
315 x 10 x 5 with static hold
Threw in a few tri exercises at the end to finish up.
Straight arm lat pull down (cable)
Warm up
55 x 12
Working
85 x 10
90 x 10
95 x 10
Wide grip seated cable row
Warm up
120 x 12
Working
160 x 10
160 x 10
160 x 8
Hammer strength low row (single arm)
Warm up (weight per side)
90 x 12
Working
135 x 10
160 x 10
160 x 8
Wide grip lat pull down
Warm up
120 x 12
Working
140 x 10
140 x 10
140 x 9
Close parallel grip lat pull down
Warm up
120 x 12
Working
140 x 11
160 x 8
150 x 9
Deadlifts/ shrugs
Warm up
185 x 12 with shrugs after each pull
Working
275 x 10 x 10 with a static hold at the end
315 x 10 x 6
315 x 10 x 5 with static hold
Threw in a few tri exercises at the end to finish up.
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