Summer cycle

[johnnyBALLZ]

Chest day
Incline DB
65sx 15
75sx 15
85s x 12
95s x 12
105s x 10
115s x 10
125s x 9 ( so close)

Flat bench BB
I tried military style for lighter sets.
225 x 15 (military)
275 x 10 ( military)
315 x 7
365 x 2
275 x 10
275 x 10
225 x 15 (military)
185 x 22 (military)

Incline BB
185 x 12 (3 sets)
205 x 10
225 x 10

Cable flies/push-ups
5 sets medium weight
15 cables/ failure push-ups

Endurance is really starting to come in now. Shorter breaks heavier weights. Pretty content with my diet. Was actually 204 when I left the gym tonight. Weight seems to be consistently going in the right direction and still staying leaner than I expected too. The only thing I'm changing is my big 2000cal shake will be my second breakfast because it is messing with the amount of food I eat for dinner.

Think I'm going to be changing the workout again as I'm really not happy with my timing and recovery time for certain exercises. Moving to everything once a week and a whole body day similar to jballz and b79.

Monday- shoulders
Tuesday- legs
Wednesday- back
Thursday- chest
Friday- off but active
Saturday- arms
Sunday- whole body

Gotta give it a try at least and see how your body responds.

 

[ROB581211]

Back night
Pull downs
120 x 20
160 x 14
200 x 8
180 x 10
140 x 14

Cable rows
140 x 20
180 x 16
220 x 12
260 x 9
200 x 12
160 x 15

Close parallel grip pull down
160 x 12 for 5 sets

Close parallel grip bent over row

90 x 20
135 x 16
180 x 12 (2 sets)
160 x 14

Bi preacher curl single arm DB
35s x 20
45s x 15
55s x 9
40s x 15 (2 sets)

I really struggle with lat pull downs. Any advice on ways to strengthen that movement. Wide grip seems to be my major downfall. Anything parallel or close reverse grip I do ok probably because my bis are able to help out.

 

[rigs03]

Don't worry about how much weight you're pulling on lat pull downs IMO. When doing wide grip let your arms extend all the way up almost to the point where it's pulling you up, then focus, and I mean really focus, on contracting and pulling down with just your back, completely leaving your arms out of it. Of course the arms will be worked inevitably no matter what but really forcing myself to think about using my back only helps me out a lot.

As soon as I start worrying about weight on LPD is when I start just jerking it down. I just like slow controlled movements , add a rep next time or maybe a small extra set, or even just slightly quicker rest time. Then when you will you made that weight your bitch bump it up.

Also maybe try alternating them with weighted pull ups , you can't beat those

 

[ROB581211]

With my new schedule chest happened to fall today again. I added some arms into it as well because I just did chest the other day

Flat BB bench
135 x 10
225 x 10
315 x 5
405 x 1
315 x 5 (2 sets)
275 x 12

Incline DB
100s x 10 (4 sets)

Skull crushers
125 x 10 (4 sets)

Ez curl bar pre weighted (bis)
Drop sets 7 reps each ( 3 sets)
90/80/70/60/50

Hammer strength incline
140 x 20
180 x 15
270 x 12
320 x 8

 

[ROB581211]

Don't worry about how much weight you're pulling on lat pull downs IMO. When doing wide grip let your arms extend all the way up almost to the point where it's pulling you up, then focus, and I mean really focus, on contracting and pulling down with just your back, completely leaving your arms out of it. Of course the arms will be worked inevitably no matter what but really forcing myself to think about using my back only helps me out a lot.

As soon as I start worrying about weight on LPD is when I start just jerking it down. I just like slow controlled movements , add a rep next time or maybe a small extra set, or even just slightly quicker rest time. Then when you will you made that weight your bitch bump it up.

Also maybe try alternating them with weighted pull ups , you can't beat those

Thanks for the advice man. I just feel like it's my weakest link and it bugs the shit out of me. But like anything in life good things come with time.

 

[brutus79]

Oh yea one last thing. I broke the 200 mark today. Woke up this morning at 200.7 morning weight. That's been a long time goal for me. I started all this fun stuff a little under 9 years ago at 135 soaking wet. Honestly a lot of you guys gave me some great advice on diet stuff and little tricks here and there and it helped. So I thank you all for that. Now I just gotta maintain and start shredding some BF

Just saw this- congrats!

 

[brutus79]

Chest day
Incline DB
65sx 15
75sx 15
85s x 12
95s x 12
105s x 10
115s x 10
125s x 9 ( so close)

Flat bench BB
I tried military style for lighter sets.
225 x 15 (military)
275 x 10 ( military)
315 x 7
365 x 2
275 x 10
275 x 10
225 x 15 (military)
185 x 22 (military)

Incline BB
185 x 12 (3 sets)
205 x 10
225 x 10

Cable flies/push-ups
5 sets medium weight
15 cables/ failure push-ups

Endurance is really starting to come in now. Shorter breaks heavier weights. Pretty content with my diet. Was actually 204 when I left the gym tonight. Weight seems to be consistently going in the right direction and still staying leaner than I expected too. The only thing I'm changing is my big 2000cal shake will be my second breakfast because it is messing with the amount of food I eat for dinner.

Think I'm going to be changing the workout again as I'm really not happy with my timing and recovery time for certain exercises. Moving to everything once a week and a whole body day similar to jballz and b79.

Monday- shoulders
Tuesday- legs
Wednesday- back
Thursday- chest
Friday- off but active
Saturday- arms
Sunday- whole body

You will like that whole body day. Killer and it gives you a leg day for deads and you can squat on whole body day.

 

[ROB581211]

You will like that whole body day. Killer and it gives you a leg day for deads and you can squat on whole body day.

I'm looking forward to it. I haven't done as much deadlifting as I would like so that will be my first exercise on whole body day. Plus it will be a good shock to wake the body up.

 

[ROB581211]

It's been a long time since I have had a whole day dedicated to arms. Felt great to tear them down to nothing. I could barely curl a 20lbs DB at the end

Preacher curl machine
4 sets of 12 with a 1 second squeeze at the top of each rep with 90lbs

Close grip press
135 x 20
225 x 15
275 x 12
295 x 10
225 x 14

Drop set curls (pre weighted ez
Curl bar)
8 reps each weight 3 sets
70/60/50/40

Over head cable tri extension
To failure each set (4 total)

DB preacher curls with a 1 second squeeze at the top
35s x 15
40s x 12
45s x 10
50s x 8

Cable kick backs
4 sets to failure

Feeling pretty good happy with my weight (203 this am) and managing to stay lean. Pretty excited to switching up the workout schedule.

 

[HuckingFuge]

looks like you got some garden hoses running through your forearms. looking good keep up the hard work.

 

[ROB581211]

Had a super busy day. First whole body workout was slightly rushed so I didn't get to everything I planned. I will be leaving out arms and shoulders on these days because I do arms Saturday and shoulders Monday.

DL
135 x 15
225 x 12
315 x 8
405 x 4
515 x 1
315 x 6 ( 2 sets)

Lunges
80lbs Preweight bar each set is 15 steps ( 6 sets)

Incline dumbbell
70 x 15
100 x 12 (4 sets)

Wide grip pull downs
Really focused on form more so than weight. 6 sets of 10 with 140 for the first 4 then 120 for the last 2 with a one second pause.

T bar row
Same thing as above. Very controlled rows except I only did 4 sets all with 1 second pauses. I used 2 and a quarter plates

Chest press machine
4 sets to failure. The weight was 160 but due to the machine type feels much heavier.

This was a crazy busy weekend and didn't get much sleep so I've felt pretty sluggish but tomorrow is Monday and a new week starts. Time to grill a fat steak and sweet potato

 

[ROB581211]

Looking for some feedback and opinions. I was reading this 30 day squat everyday thing. You are supposed to obviously squat everyday. They recommend reg squats/ front squats/ narrow footing/ wide footing/. Mixing up using a belt or not/ going heavy and lite. Was seriously considering trying this to add a little something extra to the workout. What do you guys think?

 

[brutus79]

Looking for some feedback and opinions. I was reading this 30 day squat everyday thing. You are supposed to obviously squat everyday. They recommend reg squats/ front squats/ narrow footing/ wide footing/. Mixing up using a belt or not/ going heavy and lite. Was seriously considering trying this to add a little something extra to the workout. What do you guys think?

Too much imo. Maybe week on week off, but you are begging for knee issues. Changing up stances is a great way to improve mobility but also a great way to get hurt. box squats are the best strength builder, then maybe front squats and whatever you normal pr squat stance is.... and even then three times a week is a bit much- especially if you are trying to bulk your legs.

 

[MoriorInvictus]

Looking for some feedback and opinions. I was reading this 30 day squat everyday thing. You are supposed to obviously squat everyday. They recommend reg squats/ front squats/ narrow footing/ wide footing/. Mixing up using a belt or not/ going heavy and lite. Was seriously considering trying this to add a little something extra to the workout. What do you guys think?

I agree with Brutus, this is too much volume on your legs. I haven't done this routine but I have done the Russian style powerlifting routine and it requires squatting about 4 days a week. It really just brought my squat numbers down. I would be still sore from the previous day’s workout and I would have to squat up to 90% of my max the next day. I think I still have the workout routine somewhere if you're interested.

I will say that I do believe in different foot stances for squats, but only when controlled and with proper weight. I am a firm believer that hitting your muscles from different angles can develop the muscles much better than focusing on one specific angle. Just my 2 cents.

 

[ROB581211]

Shoulder night was good tonight.

DB press
50s x 20
80s x 16
90s x 13
100s x 11
110s x 8

Shrugs DB
125s x 12 for 5 sets

Olympic bar press
95 x 10 in front and 10 in back
115 x 10 in front and 10 in back
135 x 10 in front and 10 in back
95 x 22 in back

Side raises
35s x 12 for 4 sets

Upright rows Olympic bar
115 x 15
135 x 10 (3 sets )
115 x 12

Front raises
30s x 10 for 4 sets

Took advantage of having a spotter tonight and pushed the DB presses to the max. Felt really good. Nandrolone has my joints feeling great. Weight is staying up. Was 204 tonight. Need to retest BF % soon. Need to get to the single digit range and keep this new mass

 

[brutus79]

Those Olympic bar presses alternating front and back roast the delts. Love those. I will pyramid up next time like you did- I usually stay at one weight. I am always scared of fucking up my shoulders with past injuries. Beastly work out

 

[ROB581211]

Those Olympic bar presses alternating front and back roast the delts. Love those. I will pyramid up next time like you did- I usually stay at one weight. I am always scared of fucking up my shoulders with past injuries. Beastly work out

I know what you mean about jacking up the shoulders. The heavier I get I always make sure I slow the reps down behind the head and concentrate on my form more. The first time I feel something out of the norm on the way down or up I stop.

 

[johnnyBALLZ]

Shoulder night was good tonight.

DB press
50s x 20
80s x 16
90s x 13
100s x 11
110s x 8

Shrugs DB
125s x 12 for 5 sets

Olympic bar press
95 x 10 in front and 10 in back
115 x 10 in front and 10 in back
135 x 10 in front and 10 in back
95 x 22 in back

Side raises
35s x 12 for 4 sets

Upright rows Olympic bar
115 x 15
135 x 10 (3 sets )
115 x 12

Front raises
30s x 10 for 4 sets

Took advantage of having a spotter tonight and pushed the DB presses to the max. Felt really good. Nandrolone has my joints feeling great. Weight is staying up. Was 204 tonight. Need to retest BF % soon. Need to get to the single digit range and keep this new mass

Man.... I know you've got more in you than 35's for side raises!!

I like the way you work up on the DB presses.

 

[ROB581211]

Man.... I know you've got more in you than 35's for side raises!!

I like the way you work up on the DB presses.

Lol. I did a lot of presses before I hit those tonight. I can comfortably go up to 45s if I do them directly after DB presses. Adding that pyramid front and back press before torn my delts apart. Ah hell in just making excuses now. That's why I need some to call me out.

 

[Bighurt51]

Hey guys I'm thinking about stacking primo and dbol together as my first cycle. Any recommendations? Thank you in advance.