Touché good sirDon't you mean you had a steak with a sweet potato with it
MESO-Rx
Anabolic Steroids
Summer cycle
- Thread starter ROB581211
- Start date
Wow this is like the exact workout types I do when I do those body parts. You must be feeling nice. It looks good, if you don't mind me asking what are you going for. Strength, Physique, Losing, Fat, gaining mass, or etc. Good stuff though.
I want all of it. I want to have the look and be strong AF. But more specifically I trying to maintain weight above 200 and drop BF at the moment. I want to be over 200 and single digit BF as a base for my next cycle.
Back day
Wide grip lat pull downs (1 min breaks)
120 x 15 warm up
160 x 10
160 x 10
160 x 10
Seated cable rows (1 min breaks)
180 x 10
180 x 10
180 x 10
Single arm Lat pull (1 min breaks)
50lbs per hand 3 sets of 12
T-bar row reverse grip (1min breaks)
135 x 10
135 x 10
135 x 10
Dead lifts (1.5 min breaks)
275 x 12
275 x 12
275 x 12
275 x 12
Incline pull machine (45 second breaks)
135 x 10
135 x 10
135 x 10
Behind the head pull down (45 second breaks)
120 x 10
120 x 10
120 x 10
Straight arm Lat push cables
FST-7 (7x12) 30 second breaks
55lbs
Reverse fly
20lbs per hand 4 sets of 12 (30 second breaks)
Only made it 17 mins with cardio tonight. Wasn't in the mood for that shit tonight.
I liked doing less sets per exercise but more of a variety.
Wide grip lat pull downs (1 min breaks)
120 x 15 warm up
160 x 10
160 x 10
160 x 10
Seated cable rows (1 min breaks)
180 x 10
180 x 10
180 x 10
Single arm Lat pull (1 min breaks)
50lbs per hand 3 sets of 12
T-bar row reverse grip (1min breaks)
135 x 10
135 x 10
135 x 10
Dead lifts (1.5 min breaks)
275 x 12
275 x 12
275 x 12
275 x 12
Incline pull machine (45 second breaks)
135 x 10
135 x 10
135 x 10
Behind the head pull down (45 second breaks)
120 x 10
120 x 10
120 x 10
Straight arm Lat push cables
FST-7 (7x12) 30 second breaks
55lbs
Reverse fly
20lbs per hand 4 sets of 12 (30 second breaks)
Only made it 17 mins with cardio tonight. Wasn't in the mood for that shit tonight.
I liked doing less sets per exercise but more of a variety.
So my current plan of attack is to maintain 200+ weight and drop BF to under 10%. Current weight is 203. Here was today's food intake. Can anyone tell me what I should change or if I'm on a good path.
evarthecaveman
New Member
Could lower fat and up carbs more esp if you're on trt IMO.
I was gonna suggest the same thing caveman did. Lower the fats some to around 60-70. I'm currently doing high carb, low fat and moderate protein and am enjoying it and liking what I see. I'm doing 300/500/90.
Stick with MFP everyday, track everything, weight yourself EOD and make a picture journal/log. Drop/ad cals according to your bodyweight and how you look.
Stick with MFP everyday, track everything, weight yourself EOD and make a picture journal/log. Drop/ad cals according to your bodyweight and how you look.
Thanks for the input fellas. Start making adjustments today
Nothing wrong with those macros but as was stated by others, you could try to raise the carbs some to keep your performance up and reduce calories with cutting some fats.
Legs
I didn't have a lot of time so I kicked it up a notch
Back squats (1 min breaks)
135 x 15
225 x 12
225 x 12
225 x 12
225 x 12
Leg press (45 second breaks)
450 for 7 sets of 12
Leg curls ( 30 second breaks)
70 for 7 sets of 12
Leg extensions ( 30 second breaks)
130 for 7 sets of 12
Got one hell of a pump tonight.
I didn't have a lot of time so I kicked it up a notch
Back squats (1 min breaks)
135 x 15
225 x 12
225 x 12
225 x 12
225 x 12
Leg press (45 second breaks)
450 for 7 sets of 12
Leg curls ( 30 second breaks)
70 for 7 sets of 12
Leg extensions ( 30 second breaks)
130 for 7 sets of 12
Got one hell of a pump tonight.
Chest night (60 second breaks)
50 x 20
100 x 12
110 x 9
110 x 9
110 x 8
Flat BB (60 second breaks)
245 x 10
245 x 10
245 x 9
245 x 9
Incline BB (60 second breaks)
185 x 12
185 x 10
185 x 10
185 x 10
Cable fly (30 second breaks
7 sets of 12 with 30 per hand
Chest press machine
3 sets to failure with 120
Abs: I did leg raises and cable crunches
30 mins cardio on the treadmill 6.5 incline at 3.4 speed
50 x 20
100 x 12
110 x 9
110 x 9
110 x 8
Flat BB (60 second breaks)
245 x 10
245 x 10
245 x 9
245 x 9
Incline BB (60 second breaks)
185 x 12
185 x 10
185 x 10
185 x 10
Cable fly (30 second breaks
7 sets of 12 with 30 per hand
Chest press machine
3 sets to failure with 120
Abs: I did leg raises and cable crunches
30 mins cardio on the treadmill 6.5 incline at 3.4 speed
Arm day
Close grip press (60 second breaks)
135 x 20
245 x 10
245 x 10
245 x 10
245 x 10
Standing DB curls (60 second breaks)
45s x 10
45s x 10
45s x 10
45s x 10
Overhead tri extension cables (60 second breaks)
100 x 12
100 x 12
100 x 12
100 x 12
Stand DB hammer curls (60 second breaks)
40s x 12
40s x 12
40s x 11
40s x 10
Plate loaded dip machine (60 second breaks)
230 x 12
230 x 12
230 x 12
230 x 12
EZ curl bar curls
7 sets of 12 (30 second breaks)
Weight 70lbs
Skull crushers
7 sets of 12 (30 second breaks)
Weight 90lbs
20 mins cardio treadmill
Close grip press (60 second breaks)
135 x 20
245 x 10
245 x 10
245 x 10
245 x 10
Standing DB curls (60 second breaks)
45s x 10
45s x 10
45s x 10
45s x 10
Overhead tri extension cables (60 second breaks)
100 x 12
100 x 12
100 x 12
100 x 12
Stand DB hammer curls (60 second breaks)
40s x 12
40s x 12
40s x 11
40s x 10
Plate loaded dip machine (60 second breaks)
230 x 12
230 x 12
230 x 12
230 x 12
EZ curl bar curls
7 sets of 12 (30 second breaks)
Weight 70lbs
Skull crushers
7 sets of 12 (30 second breaks)
Weight 90lbs
20 mins cardio treadmill
If anyone who reads my thread has any experience with albuterol how did you run it? Just looking for some personal experiences. Also what about ketotifen? Any knowledge or advice with these would be greatly appreciated.
Shoulders
I had to drop the FST-7 for today. I didn't have the food in me to go through that this early. Went a bit heavier than normal with breaks ranging in the 120 seconds to 150 seconds.
Shoulder press
50s x 15
80s x 12
90s x 11
100s x 10
Side raises
45s x 12
50s x 10
50s x 10
45s x 10
Upright rows ez curl bar
135 x 10
135 x 10
135 x 10
135 x 10
DB shrugs
10 slow 20 fast for 3 sets with 90s
Front raises
30s x 15
35s x 15
40s x 12
45s x 10
Smith military press
185 x 12
205 x 12
225 x 10
275 x 6
Reverse fly cable
20 per hand for 4 sets of 10
20 mins cardio
I had to drop the FST-7 for today. I didn't have the food in me to go through that this early. Went a bit heavier than normal with breaks ranging in the 120 seconds to 150 seconds.
Shoulder press
50s x 15
80s x 12
90s x 11
100s x 10
Side raises
45s x 12
50s x 10
50s x 10
45s x 10
Upright rows ez curl bar
135 x 10
135 x 10
135 x 10
135 x 10
DB shrugs
10 slow 20 fast for 3 sets with 90s
Front raises
30s x 15
35s x 15
40s x 12
45s x 10
Smith military press
185 x 12
205 x 12
225 x 10
275 x 6
Reverse fly cable
20 per hand for 4 sets of 10
20 mins cardio
Leg day
Front squats (60 second breaks)
135 x 15
185 x 12
205 x 10
225 x 8
225 x 8
DB straight leg deadlifts (60 second breaks)
70s x 15
80s x 12
90s x 12
90s x 12
Leg press. (30 second breaks)
7 sets of 12 with 540
Leg curls
3 sets of 12 with 110 (60 second breaks)
Leg extensions
3 sets of 12 with 150 (60 second breaks)
Limited on time. Have to go split/load/stack some wood for fire season so no cardio today.
Front squats (60 second breaks)
135 x 15
185 x 12
205 x 10
225 x 8
225 x 8
DB straight leg deadlifts (60 second breaks)
70s x 15
80s x 12
90s x 12
90s x 12
Leg press. (30 second breaks)
7 sets of 12 with 540
Leg curls
3 sets of 12 with 110 (60 second breaks)
Leg extensions
3 sets of 12 with 150 (60 second breaks)
Limited on time. Have to go split/load/stack some wood for fire season so no cardio today.
Hell bro, youll get all the cardio you need from the splitting, loading, an stacking a bunch of fire wood. I work at a saw mill an fuck with wood all day 5 days a week. I know where your coming from bro. Not easy work at all!!!
Chest day
I did things a little different today. I didn't follow the FST-7 routine but will back at it tomorrow. Strength has gone way down since staying away from it for so long. Breaks were anywhere from 60-180 seconds
Incline DB
50s x 15
80s x 12
100s x 12
110s x 9
120s x 6
Flat BB bench
225 x 12
275 x 5
275 x 5
275 x 5
225 x 10
185 x 18
Incline hammer strength
180 x 15
230 x 10
270 x 7
140 x 20
Peck deck
130 x 18
150 x 15
170 x 12
190 x 9
Felt like today I am starting to tighten up for the first time. Weight was still 201 so that means BF is dropping and LBM is going up.
I did things a little different today. I didn't follow the FST-7 routine but will back at it tomorrow. Strength has gone way down since staying away from it for so long. Breaks were anywhere from 60-180 seconds
Incline DB
50s x 15
80s x 12
100s x 12
110s x 9
120s x 6
Flat BB bench
225 x 12
275 x 5
275 x 5
275 x 5
225 x 10
185 x 18
Incline hammer strength
180 x 15
230 x 10
270 x 7
140 x 20
Peck deck
130 x 18
150 x 15
170 x 12
190 x 9
Felt like today I am starting to tighten up for the first time. Weight was still 201 so that means BF is dropping and LBM is going up.
Back night
Lat pull downs
140 x 15
180 x 12
180 x 10
180 x 9
180 x 8
Wide grip cable row
140 x 12
160 x 9
160 x 8
160 x 8
Single arm pull down
65 per hand for 3 sets of 15
Low Lat pull hammer strength single arm
160 per arm for 3 sets of 10 with straps
Bent over BB rows
135 for 3 sets of 10
Dead lifts
225 x 10
315 x 10
365 x 8
405 x 6
455 x 4
495 x 2
315 x 8
Lat pull downs
140 x 15
180 x 12
180 x 10
180 x 9
180 x 8
Wide grip cable row
140 x 12
160 x 9
160 x 8
160 x 8
Single arm pull down
65 per hand for 3 sets of 15
Low Lat pull hammer strength single arm
160 per arm for 3 sets of 10 with straps
Bent over BB rows
135 for 3 sets of 10
Dead lifts
225 x 10
315 x 10
365 x 8
405 x 6
455 x 4
495 x 2
315 x 8
Back seems to be shaping up nicely.
Leg day
So this week has been a little out of routine. But the results have been very good and I'm pleased with where I stand except for my bench.
Back squats
135 x 10
225 x 8
315 x 6
365 x 4
405 x 1
455 x 1
495 x 1
Leg press
630 for 7 set of 12
30-45 second breaks
Leg curl/extension
I did these back to back no breaks except the time it took me to walk to each one. I did 5 sets each. 130 on extensions and 90 on curls
Finished out with 25 mins of cardio
I was super pumped on the 495 squat. I haven't went heavy in a while. It was also the most confident I've gone into it because I had 2 side spotters and and a back spotter. Didn't need any of them but knowing they were there gave me peace.
So this week has been a little out of routine. But the results have been very good and I'm pleased with where I stand except for my bench.
Back squats
135 x 10
225 x 8
315 x 6
365 x 4
405 x 1
455 x 1
495 x 1
Leg press
630 for 7 set of 12
30-45 second breaks
Leg curl/extension
I did these back to back no breaks except the time it took me to walk to each one. I did 5 sets each. 130 on extensions and 90 on curls
Finished out with 25 mins of cardio
I was super pumped on the 495 squat. I haven't went heavy in a while. It was also the most confident I've gone into it because I had 2 side spotters and and a back spotter. Didn't need any of them but knowing they were there gave me peace.
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