Time for some size!

[jJjburton]

So i may do chest by itself, the reason being is i take my time alot since my injury and i go slow. Will add core in except today my abs and legs started cramping, until i feel more confident with chest, i was also limited on time today.

Also this will allow of a 4 day split instead of 3.

 

[jJjburton]

Chest

Arm Bike

Cable Press Seated 5 sets 3 working
Dumbell 5 Sets 3 working
Plate Loaded Smith 4 sets 2 working
Landmine 3 sets (pump)
Flys Machine 3 sets (pump)
Flys standing 2 sets (pump)

 

[GuerillaPete]

Here are the legs…

Good progress o legs

 

[jJjburton]

Last 4 weeks of cycle, then taking a moment…

I am focusing of working set progression instead of volume, since injury is healing ok, but being careful.

Also focusing on taking longer rest periods as i have been taking super short ones.

Will see how it goes, as i have a routine i like to hit each exercise as its more OCD.

So cutting to only 70 percent of the volume and focusing on 2 working sets per exercise besides some at the end like lateral raises.


As i was doing more volume to grow and prevent injury and heal old injury, that said i am being careful.

Also my diet is on point

Going to up a bit on cals which i believe i mentioned already, so 3800 cals

 

[jJjburton]

Also going to add 2-3 days cardio a week

 

[jJjburton]

8/29 Tuesday

Back and Shoulders

Arm Bike warm up 2/2 forward/back

VBar Rows 100,140, 160, 180

Plate Loaded Lat Pulldowns 2 plates, 2.5, 2.5

Cable Upstairs Shoulder Press 50,60,70

Arnold Press 35,35,35

Lat Pulldown 140,160,180 180 drop 140 drop 120

Arsenal Lateral Raises front/back 20,40,40

Shrugs front and back 2 plates 3x10

 

[jJjburton]

So 3 weeks left.

I really dont want to stop making super progress. 3 weeks left. But i have no more tren after that. So making most of then i guess will cruise. But its going to be a high dose cruise. I have to check what i have but will do at least time on vs time of cruise. Which would be 5-6 weeks off. But moderate test dose. I will post before and after pica of this cycle

 

[jJjburton]

Weds 9/30

Arms/Core
3 Biceps
3 Triceps
3 Core

 

[jJjburton]

One day down morning cardio,
Only thing is i took my dog, and half was a walk and half was a jog as she is a pain in ass with her quick out of nowhere stops. To get a smell of whatever that is she is smelling. Its impossible to leave the house without her because she knows I am going to run/walk at that time, so she sits right at the door like she is going. So turned into a fast walk/jog half and half. Hopefully with some practice she will jog the whole way too. As she wins everytime. Because i say the night before she isnt going, but then she does…..lol

Today is going to be legs Glutes/Hammy Focused.

 

[jJjburton]

Legs 8/31

Adductor 120,140,150,150
Abductor 130,170,170,190
Deadlift 135,225,315,315,365x10,415x2
Hip Thrusts 3 plates,3.5plates, 4 plates
Hammy Curls 40 3x15
Bulgarian Split Squat 3x10 45 Plate ea hand
Calf seated 2 sets

 

[jJjburton]

Fri 9/1 OFF-Right Quad

Saturday 9/2 Chest/Shoulders-No Pin

Sunday 9/3 Back/Arms- Right Glute



Back and Biceps
Arm Bike 2/2

Rope 1/1/1/1

Lat Pulldown 4x10

Dumbell Rows 4x10

VBar Cable Rows 4x10

Biceps EZ Curl 70x10,60x10x2

Dumbell Bicep Curls 40 lbs 3x10

 

[jJjburton]

Some pics of physique
230 lbs 6 foot
Last 3 weeks of cycle left

 

[jJjburton]

Increasing cals
From 3500/3600 to 4000.

400 protein/400carbs/89 fats

 

[jJjburton]

Would it be better to jump to 4200?

 

[jJjburton]

Legs 9/4
Legs Quad Focus
Bike Warm Up
Hack Squat
Leg Press
Quad Extension
Abductor
Adductor

 

[Ferenor]

Would it be better to jump to 4200?

Just increase them, wait two weeks and see if you are happy with the weight increase or not

 

[cdoubleu]

Atta boy @jJjburton. Have a good final 3 weeks.

 

[jJjburton]

9/5 Tuesday
Chest and Triceps

Arm Bike For/Back
Chest Freemotion 50,60,70,70
Chest Dumbell 65 4x10 slow ecc
Incline Chest Plate Stack Loaded 70,70,90,90
Rope Tricep 70,80,90 drop 70,90 drop 70
EZ Curl Tricep 100,100,100

 

[jJjburton]

Legs 9/8

Bike 5 min

Adductor 120,130,130,140

Abductor 120,140,150,170

Deadlift 135,225, 315, 315, 405 x 6-7, 405-2

Bulgarian Split Squat 45 x 10 x 3

Hammy Curls Seated 4x10

Calf Horizontal Press 3x10

Calf Seated 3x10

Abs Rope Crunches 85 x 10,100 x 10,115 x 10

 

[jJjburton]

244 lbs and leanest i have ever been

Happy with the 405 deadlift raw no anything,

And got a couple reps, i did not go higher but i did a second set,

My grip would not hold up