Summer cycle

[rigs03]

I backload 1cc slin pins (30g) for my quads and delts in addition to my larger glute shots. Quick, effortless, and pain free. Highly recommended if you need to add a little extra oil per week or just need to give other areas a rest.

 

[ROB581211]

Hahaha, "I had a rando spotting me"..

Man I hate that shit. You never when they give you a lift how they are gonna do it. Then if your gonna fail of they are the type to make you struggle so much you end up fucking yourself up. The ones that grab before they should when your still making forward progress are the worst.

 

[ruckin]

Man I hate that shit. You never when they give you a lift how they are gonna do it. Then if your gonna fail of they are the type to make you struggle so much you end up fucking yourself up. The ones that grab before they should when your still making forward progress are the worst.

Ugh so much this. Unless I'm lifting with my brother or one other buddy I have, I don't bother having a spotter when I bench. I choose to risk failing, which I suggest everyone learn how to do safely, over risking having some idiot row the bar up for me when I was gonna lock it out myself.

 

[FuriousWO]

Oh the roll of shame! Done it a few times trying for that last rep with no spot. Doesn't bother me, but I hate talking to people in the gym so asking for a spot from a "rando" is out.

 

[ROB581211]

Oh the roll of shame! Done it a few times trying for that last rep with no spot. Doesn't bother me, but I hate talking to people in the gym so asking for a spot from a "rando" is out.

I've worked out at the same gym for over 5 years. So the person was not a complete stranger just not my normal workout partner that I trust. I agree I would never ask if the person was completely unknown

 

[FuriousWO]

Great log @ROB581211, keep going brother.

 

[dnoyez]

Good shit bro and you kicked it off very well.

 

[ROB581211]

Back/bis/tris

Lat pull downs
120 x 12
140 x 12
160 x 10
160 x 10
140 x 10
140 x 10
120 x 10

Cable rows
140 x 15
160 x 14
180 x 12
200 x 10
220 x 10
180 x 10
180 x 10

Reverse flies cables
4 sets to failure medium weight

Hammer strength row machine
90lbs per side
4 sets of 12

Preacher curls machine drop set
Started with 105lbs pulled 10lbs every 6 reps down to 45lbs and rep to failure.
3 sets

Over tri extension cable and Vbar.
4 sets of 25 with 65lbs

Single arm lat pulls. Light weight and focused on the squeeze.
3 sets to failure

Super set rope tri extensions (45lbs) with 60lb pre weight curl bar. 15 reps each 3 sets

Hit one last lat pull machine for 2 sets to failure.

I was rather pumped up today. Stressful days at work seem to make for great workouts. Plus I need to up my intensity if I want to hit my goals. I appreciate all the motivation every gives me in this thread and this forum in general. Lot big dudes here I need to catch up too. Holding steady at 198. Hopefully that 200 marker will be coming soon.

 

[dnoyez]

You will hit 200lb mark.Then after that the weight climbs even more.Trust me.

 

[ROB581211]

You will hit 200lb mark.Then after that the weight climbs even more.Trust me.

Oh I'm gonna hit it. I'm only 3 weeks in and haven't even started Eq yet. This one is gonna be a long haul. I eat very clean so any weight I gain is wanted and excepted. 200 has always been magic number for me. When I started lifting about 9ish years ago I was only 135. I just had a few new compounds/brands I wanted to run for a bit before I got into the actual planned cycle

 

[rigs03]

Keep it up bro 200 is in your back pocket. What would you estimate your calorie surplus is now that you've added the extra shake?

 

[ROB581211]

I was at 3900 calories before and shake added a little over a 1000 calories. So I'm sitting right around 5K a day now. Not really sure what my exact surplus is but I know I need around 3500 to maintain my current size

 

[rigs03]

Right on. Im about your height, an inch shorter maybe and yea I could never break into 200 range until I consistently hit that 5k mark. I'm the same as you my last shake I have before bed is massive calorie wise , almost 1500 cals but it's only 2 scoops of actual powder the rest is whole milk and blended solid foods. Great way to make sure you're hitting your cals IMO. Try adding mixed berries. I buy a huge frozen bag of them and just like 1/3 of a cup makes is a huge factor taste wise. So so good!

 

[ROB581211]

Leg day was rather crappy today. I went in to do my squats and after a 2 sets my back felt off so I didn't risk the injury and unracked and just did some small stuff like leg press extension curls and calf raises to get a pump. Good news back already feels better it was worth having an off day. Probably gonna skip tomorrow and allow a bit more healing and back at it full speed this weekend. Almost 4 weeks in gear has been good. Still running NPP 1cc Eod and TP 1.5 Eod. Started long esters a week ago. 1.5 TE .5 Deca and 1 Eq every Monday morning and Thursday night. So that will be 750 TE 300deca and 600 Eq a week. Gonna be at least a 16 week cycle for this dropping the deca at week 10. Weight has stayed at 198 for a couple days consistent. Quad pin and delt pin was good as a virgin muscle can be. Only sore for about a 1.5 days then g2g. Did a hand held BF and caliper test tonight. Hand held was 12.4% and caliper 11.9 so I'll call it a 12%. I'll let you guys call it different if you think it is.

 

[johnnyBALLZ]

Leg day was rather crappy today. I went in to do my squats and after a 2 sets my back felt off so I didn't risk the injury and unracked and just did some small stuff like leg press extension curls and calf raises to get a pump. Good news back already feels better it was worth having an off day. Probably gonna skip tomorrow and allow a bit more healing and back at it full speed this weekend. Almost 4 weeks in gear has been good. Still running NPP 1cc Eod and TP 1.5 Eod. Started long esters a week ago. 1.5 TE .5 Deca and 1 Eq every Monday morning and Thursday night. So that will be 750 TE 300deca and 600 Eq a week. Gonna be at least a 16 week cycle for this dropping the deca at week 10. Weight has stayed at 198 for a couple days consistent. Quad pin and delt pin was good as a virgin muscle can be. Only sore for about a 1.5 days then g2g. Did a hand held BF and caliper test tonight. Hand held was 12.4% and caliper 11.9 so I'll call it a 12%. I'll let you guys call it different if you think it is. View attachment 23554

I'm not an expert but I've seen a lot of pics.. 12% seems a little high with all that vascularity.. You don't have veins popping out of the middle of your chest at 12%. Plus you're leaner than I am and I'm calling myself 11% so yea, your not 12%..

 

[ROB581211]

Back full force today. Great chest day pumps are going crazy. Had a morming weight pre breakfast of 197.2 so by the end of the day should be close to 200.
Chest
Flat bench BB
135x 15
225x 15
275x 13
315x 10 (PR for 315 reps)
365x 3
275x 10 2 sets
225x 15 2 sets

Steep incline DB
8 sets of 10 w/90s

Cable flies.
7 sets to failure medium weight right around 13-17 reps

I did straight bar curls at 80lbs in between the flies for 10 reps each set.

I really do believe this extra shake is doing the trick and 5k calories seems to be my magic#.

 

[ROB581211]

Shoulders/bis

DB shoulder press
50s x 10 (Arnold style)
60s x 10 ( Arnold style)
70s x 12
80s x 12
90s x 10
70s x 10

Lateral raises
25 x 15
30 x 12
35 x 12 3 sets

Shrugs DB
100 x 18
110 x 15
125 x 12 3 sets

Upright rows cable
5 sets to failure

Military press smith machine
205 for 5 sets of 12

Reverse cable flies
5 sets to failure

DB preacher curls each set to failure
35/40/45/50/35

Curl bar standing drop sets
60/50/40/30
3 sets 10 reps each level and failure on the 30.

Shake for day below

 

[rigs03]

Double post

 

[rigs03]

Impressive db presses man. I have an issue with getting anything over 80lb dbs up for the first rep without shoulder pain. If i have a friend help me get them up then it's no problem but I almost always workout alone, pretty annoying. I see you like doing arnie style too. Check out Scott presses, I just started trying them out and you can really feel it hit your delts hard.

 

[ROB581211]

Impressive db presses man. I have an issue with getting anything over 80lb dbs up for the first rep without shoulder pain. If i have a friend help me get them up then it's no problem but I almost always workout alone, pretty annoying. I see you like doing arnie style too. Check out Scott presses, I just started trying them out and you can really feel it hit your delts hard.

I always do shoulders by my self as well. I had a pretty bad experience a few years back kicking up 110s. The right one went up fine and so did the left but one but my first one down my left shoulder popped and the dumbbell pulled my arm back. So I really don't do much more than 90s these days unless I have a spotter and even then I'm still weary. I just added the Arnold's in today to get a little bit more of stretch in early sets. Felt a little tight in the beginning. I'll definitely check those out. Always nice to add something new the routine.