Test/deca

[Brandaddy]

Today's workout was,

3x3 back squats @ 240lbs
3x5 paused front squats
3x10 leg extensions
4x8 calf raises
4x15 calf raises

Ended up failing on the second rep of the original first set. I was completely out of it and wasn't really paying attention. Then I realized I was stuck on the bottom so I had to dump it off my back. Lol. Since I only did 1 rep, I just took that as another warmup set and did 3 more. After that I didn't have any problems with the reps.

 

[Brandaddy]

Workout today was,

3x3 deadlifts @ 490lbs
4x6 lat pulldowns
4x8 bent over rows
3x8 t-bar rows
4x15 reverse flies
8x8 cross body hammer curls
4x15 arm blasters
Drop set single arm cable curls
4x8 shrugs
4x15 shrugs

Deadlifts felt pretty good. I had some slight grip issues the first couple sets though

 

[Brandaddy]

Just realized on the post up there it said 3x3 squats @ 240lbs. Just in case anyone was confused, it was supposed to say 420lbs. Lol. There is no way I'm failing on my second rep of 240lbs even if I do a 10 second pause on the bottom. Lol

 

[Brandaddy]

Workout today was,

3x8 bench @ 290lbs (first two @rpe 7 last was an 8)
3x8 incline bench
4x15cable crossovers
Superset 4x12 lateral raises & front raises
4x8 weighted dips
4x10 skull crushers
4x12 french press
4x15 tricep pushdowns
Drop set single arm rope pushdowns

 

[Brandaddy]

Honestly, I'm pretty happy with how easy the bench went up. First couple sets I felt like I had at least a couple quality reps in reserve. Last rep of the last set my triceps started to shake a bit at the top but I still had at least one more in me.

 

[Brandaddy]

Weight: 206.4

3x5 back squats @ 405lbs
3x5 paused front squats
3x10 leg extensions
4x8 calf raises
4x15 calf raises

Haven't weighed myself in a few days
Somehow without changing my diet I lost a couple pounds? Lol. Well, as long as I keep performing well in the gym I guess it's whatever. I still might bump it up a few hundred calories anyways though.

 

[Brandaddy]

Workout today was,

3x5 deadlifts @ 465 lbs
3x8 good mornings
4x8 Lat pulldowns
4x8 bent over rows
4x8 t-bar rows
8x8 cross body hammer curls
4x15 arm blasters
Drop set single arm cable curls

 

[Apexvallen]

Why animal pak? Does your diet suck? Do you have blood tests that say your vitamin-deficient?

 

[Brandaddy]

Why animal pak? Does your diet suck? Do you have blood tests that say your vitamin-deficient?

Because it's cheap and makes me feel good about myself. Ha. I look at it like eating broccoli. Am I going to die if I don't eat it? No. Will my squat go down if I don't eat it? No. Will I really have any change in my physique if I don't eat it? No. The reason why I do is self discipline. An involuntary form of telling myself not to take shortcuts, and there isn't an easy way out. Don't skip something because it's not necessary, do it because to be the best you have to take every step you can towards doing everything perfectly.

That's my logic, you can like it or hate it, I don't really give much of a fuck either way. Lol.

 

[Eman]

Animal pak are kinda nice... I'm not disciplined enough to take them regularly and they often upset my stomach.

The thing I like about them is they are a little above and beyond a regular vitamin imo. They kinda consolidate several different supplements and having a good diet doesn't apply so much I don't think... I should really start using them again myself.

 

[Perrin Aybara]

I took them for a few months, just too broke right now to buy more. I'm not totally sold on multis anyway though.

 

[Brandaddy]

I took them for a few months, just too broke right now to buy more. I'm not totally sold on multis anyway though.

I have seen a few things stating they're kind of pointless. Maybe it's just a coincidence but I do seem to never get sick when I take my regular supplements. It seems like if I stop taking them the first time I'm around someone with a cough I instantly catch a cold. So I just finally started taking all of my supplements everyday. If I was going through a rough time I definitely wouldn't even consider wasting my money on them. Luckily I've been pretty fortunate these last couple years and haven't had much to worry about.

 

[Brandaddy]

Workout today was,

3x5 bench @ 320lbs
3x8 incline bench
4x15 cable crossovers
Superset 4x12 lateral raises & front raises
4x8 weighted dips
4x10 skull crushers
4x15 french press
4x15 tricep pushdowns
Drop set single arm rope pushdowns

Wasn't really feeling it today unfortunately. Still got all of my reps though, so that's a plus.

 

[Brandaddy]

Well, finally starting to work my way back up in weight. deadlifts are still kind of light, and squats are still not too bad either. Going to give it at least another week before I start to cut back on volume and total training days. I'll still be squatting and deadlifting 2x a week, but I'll actually add in another bench day for a total of 3x a week. I'll drop the total training days to 5 though.

 

[Brandaddy]

Workout today was,

3x3 back squats @ 425lbs
3x5 paused front squats
4x8 calf raises
4x15 calf raises

 

[Perrin Aybara]

Well, finally starting to work my way back up in weight. deadlifts are still kind of light, and squats are still not too bad either. Going to give it at least another week before I start to cut back on volume and total training days. I'll still be squatting and deadlifting 2x a week, but I'll actually add in another bench day for a total of 3x a week. I'll drop the total training days to 5 though.

I like this idea. I bet your lifts explode on high frequency.

 

[Brandaddy]

I like this idea. I bet your lifts explode on high frequency.

I added 20lbs on my bench in 4 weeks with the same setup, so hopefully it works again. Ha. I guess I'll see. The biggest thing before was trying to stay around an rpe 7. I've been known to try and increase too quickly. so I bumped down my expectations this time to something more realistic.

 

[Brandaddy]

Workout today was,

3x3 deadlifts @ 495lbs
3x5 rdl's
4x8 Lat pulldowns
4x8 bent over rows
4x10 seated rows
4x8 t-bar rows
8x8 cross body hammer curls
4x10 preacher curls
4x15 arm blasters
Drop set single arm cable curls

 

[Brandaddy]

Workout today was,

3x6 bench @ 300lbs
3x8 flat bench
4x12 front raises
4x12 side laterals
4x8 weighted dips
4x12 skull crushers
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns

Bench today was pretty easy. I'm going to start cutting out some volume.I'm going to start with taking out a chest movement, a horizontal rowing movements, and a leg movement. Then next week I'll repeat that same thing and basically have it down to just bench press, squat, deadlift, lighter shoulder raises, a horizontal row, a vertical row, calf raises, and arms. Once it gets to that point, then I will change my split to,

Monday: squat, bench, deadlift
Tuesday: db bench at rpe 6, rows, shoulders, arms
Wednesday: squat, bench, calves
Thursday: rest
Friday: deadlift, bench, rows, arms
Saturday: squat, calves
Sunday: rest

 

[Perrin Aybara]

I'd swap Friday and Saturday unless you're accustomed to doing squat the day after deadlift. That lower back fatigue can be killer on your squat.