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Going in to do legs in 90 min. I'm nervous as hell. 385 for sets of 10 on squats is the plan for the day. I hope my lungs can handle it.
Approved Log RoidRage69 Summer Cutting Cycle Log Sponsored By PuritySourceLabs
- Thread starter RoidRage69
- Start date
11/01/24
Weight 237.9
Legs
Squats
45x10
135x5
185x5
225x3
275x3
315x3 End of Warmups
385x5x3
Hack Squat Hoist
540x5x2
RDL Hoist
540x5
540x4 Lost grip
Leg Ext.
206x12x2
Seated Leg Curls
246x10x2
Rotary Calf
444x12x2
Well today didn't go as planned again for squats. Just cant recover fast enough to put 2 days in a row without HGH onboard. Oh well I guess I can forget about improving squats while increasing deadlift and bench at the same time. I guess as long as I go sideways on squat strength all is not lost. Ok everyone have a good weekend and get shredded!!!
Weight 237.9
Legs
Squats
45x10
135x5
185x5
225x3
275x3
315x3 End of Warmups
385x5x3
Hack Squat Hoist
540x5x2
RDL Hoist
540x5
540x4 Lost grip
Leg Ext.
206x12x2
Seated Leg Curls
246x10x2
Rotary Calf
444x12x2
Well today didn't go as planned again for squats. Just cant recover fast enough to put 2 days in a row without HGH onboard. Oh well I guess I can forget about improving squats while increasing deadlift and bench at the same time. I guess as long as I go sideways on squat strength all is not lost. Ok everyone have a good weekend and get shredded!!!
237 you so close to 220 its perfect @RoidRage69
Good work brother...keep that mind strong and on target you'll get where you need to go without a doubt
That’s still a good leg day man
@RoidRage69 Keep going bro you'll achieve the desired results soon.........
11/04/24
Weight 238.3
Chest/Tri's
BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups
275x10
275x9x2
Chest Press Machine LF
205x12x2 3 Sec Negative/Explosive Positive 1/2 sec tempo
Fly Machine LF
250x10x2 Same tempo as Chest Press
Tricep Ext Machine FM
120x10x2 Same tempo as above
Tricep Cable Pushdowns
120x9
100x10 Dropset 70x7 50x10
Treadmill 30min
Had a good session today. Damn near got 10 reps on all sets of incline bench. I say its a win. Will be eating more eggs in diet going forward with bagels. I can feel the metabolism needs more food now in order to retain muscle mass. The more I eat the more fat I will lose at this point I believe. Need to keep food around 2000 cals or I will just crash my metabolism. With my increase on lifts the body needs more food. Ok everyone have a kick ass week and get strong and shredded!!!
Weight 238.3
Chest/Tri's
BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups
275x10
275x9x2
Chest Press Machine LF
205x12x2 3 Sec Negative/Explosive Positive 1/2 sec tempo
Fly Machine LF
250x10x2 Same tempo as Chest Press
Tricep Ext Machine FM
120x10x2 Same tempo as above
Tricep Cable Pushdowns
120x9
100x10 Dropset 70x7 50x10
Treadmill 30min
Had a good session today. Damn near got 10 reps on all sets of incline bench. I say its a win. Will be eating more eggs in diet going forward with bagels. I can feel the metabolism needs more food now in order to retain muscle mass. The more I eat the more fat I will lose at this point I believe. Need to keep food around 2000 cals or I will just crash my metabolism. With my increase on lifts the body needs more food. Ok everyone have a kick ass week and get strong and shredded!!!
I forgot to log the BW dips today. Did 23 on first and 17 on 2nd set.
dips are perfect for your chest I know it getting wider I bet
It's getting much thicker and wider.dips are perfect for your chest I know it getting wider I bet
Absolutely
great job always hitting your cardio and keeping your heart strong
11/05/24
Weight 239.0
Deadlift/Back
Conventional Deadlift
135x10
185x10
225x5
275x5
315x5
405x5
445x5x3
BB Bent Over Row
225x15x2
BB Shrugs
405x10
Straight Arm Pulldown/Pullover
195x12
195x11
Face Pulls
120x15x2
Worked on speed for deadlifts today so went pretty light. 405 the reps were probably about 1/2 second on the positive. 455 were about 3/4 to 1 sec on the positive so much slower. Not too bad overall. Body is fried from yesterdays chest session. Back is already sore and tired and its only been 45 min since end of workout. Ok everyone have a good week ahead and get shredded!!!
Weight 239.0
Deadlift/Back
Conventional Deadlift
135x10
185x10
225x5
275x5
315x5
405x5
445x5x3
BB Bent Over Row
225x15x2
BB Shrugs
405x10
Straight Arm Pulldown/Pullover
195x12
195x11
Face Pulls
120x15x2
Worked on speed for deadlifts today so went pretty light. 405 the reps were probably about 1/2 second on the positive. 455 were about 3/4 to 1 sec on the positive so much slower. Not too bad overall. Body is fried from yesterdays chest session. Back is already sore and tired and its only been 45 min since end of workout. Ok everyone have a good week ahead and get shredded!!!
455 is a WIN no matter how you did it damn you hard bro @RoidRage69
@RoidRage69 Good training approach bro....amazing journey so far........
love your training man
Great workouts brother,your really putting that work in as always!
11/08/24
Weight 238.6
Arms/Delts
BB Close Grip Bench
45x20
95x15
135x10
185x5
225x3 End of Warmups
275x10
275x9
275x8
Dip Machine Hoist Narrow Grip
279x18
279x15
DB Lateral Raise Standing
40x10
50x13 PR Reps
55x8 PR
DB Lateral Raise Seated Ultra Strict
30x12
30x10
DB Front Raise Alternating Per Arm
45x6 Felt really heavy today
BB Upright Row
110x10 Elbow/forearm pain
Cable Curls
100x15
150x12
165x10
Cable Curls Reverse Grip
90x12
90x10
Treadmill 35min
Had a good solid day today. Went up 10 lbs on close grip and got out 10 reps on first set and 8 on the 3rd set. Hit failure on all 3 sets. Stomach is getting much tighter. No longer using my hernia belt under shirt. Hoping to recover for tomorrows squat session. I have no idea what I am going to do we will see when I get under the bar. Ok everyone have a good weekend and get shredded and strong!!!
Weight 238.6
Arms/Delts
BB Close Grip Bench
45x20
95x15
135x10
185x5
225x3 End of Warmups
275x10
275x9
275x8
Dip Machine Hoist Narrow Grip
279x18
279x15
DB Lateral Raise Standing
40x10
50x13 PR Reps
55x8 PR
DB Lateral Raise Seated Ultra Strict
30x12
30x10
DB Front Raise Alternating Per Arm
45x6 Felt really heavy today
BB Upright Row
110x10 Elbow/forearm pain
Cable Curls
100x15
150x12
165x10
Cable Curls Reverse Grip
90x12
90x10
Treadmill 35min
Had a good solid day today. Went up 10 lbs on close grip and got out 10 reps on first set and 8 on the 3rd set. Hit failure on all 3 sets. Stomach is getting much tighter. No longer using my hernia belt under shirt. Hoping to recover for tomorrows squat session. I have no idea what I am going to do we will see when I get under the bar. Ok everyone have a good weekend and get shredded and strong!!!
Last edited:
Strong session brother....your killing it!
Be careful with those elbows
Be careful with those elbows
Yes being careful thats why I decided to only do 2 exercises for triceps today. We decided to skip skull crushers. Those are the absolute worst on elbows.Strong session brother....your killing it!
Be careful with those elbows
@RoidRage69 strong day and under 240 perfect bro
11/09/24
Weight 239.3
Legs
Squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1
405x3x2
Hack Squat Hoist
450x10
Cybex Squat Press Narrow Stance
720x8x2
Leg Ext.
195x8x2
Seated Hamstring Curls
230x10x2
Rotary Calf
444x10x2
Another day another dismal leg workout. Just going through the motions with no energy on legs every week that goes by. I am putting so much effort into increasing my bench and deadlift I have nothing left when it comes to leg day. I need at least 2 days off before leg day to have enough energy to bust out a good session on squats. My shoulder is always tired and not feeling great the day after doing delts and close grip bench. It is what it is. Ok everyone have a nice weekend. Will be overeating tonight trying to recover from todays session. Just beat up right now.
Weight 239.3
Legs
Squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1
405x3x2
Hack Squat Hoist
450x10
Cybex Squat Press Narrow Stance
720x8x2
Leg Ext.
195x8x2
Seated Hamstring Curls
230x10x2
Rotary Calf
444x10x2
Another day another dismal leg workout. Just going through the motions with no energy on legs every week that goes by. I am putting so much effort into increasing my bench and deadlift I have nothing left when it comes to leg day. I need at least 2 days off before leg day to have enough energy to bust out a good session on squats. My shoulder is always tired and not feeling great the day after doing delts and close grip bench. It is what it is. Ok everyone have a nice weekend. Will be overeating tonight trying to recover from todays session. Just beat up right now.
Don't give up brother you got this!...cut back on the deadlifts for a bit,take an extra day to recharge,you know what to do to move forward and what your body needs.....sacrifice and push through my man!
legs are strong no matter what @RoidRage69 high up the PROTEIN you'll recover well
11/11/24
Weight 243.5
Chest/Tri's
BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups
285x8x3
Chest Press Machine LF
220x12x2
BW Dips
BWx22
BWx20
Tricep Ext Machine
120x13x2
Tricep Cable Rope Pushdowns
70x10x2
Treadmill 35min
Had a good day today. Got out 3 sets of 8 on incline bench with 285. I finally got a solid 6 hours of uninterupted sleep last night. First time in months. Most likely due to the fact we made homemade pizza yesterday. Looking forward to eating the rest of it today and tomorrow. Body is filling up with glycogen. Gained 5 lbs since yesterday. Tomorrow is deadlift day so hopefully am fully recovered for it. Will be lower weight and speed deadlifts. Looking at doing sets of 5 with 475. Hoping to keep the positive under 3/4 sec on each rep. Ok everyone have a kick ass week and get shredded and strong with me!!!
Weight 243.5
Chest/Tri's
BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups
285x8x3
Chest Press Machine LF
220x12x2
BW Dips
BWx22
BWx20
Tricep Ext Machine
120x13x2
Tricep Cable Rope Pushdowns
70x10x2
Treadmill 35min
Had a good day today. Got out 3 sets of 8 on incline bench with 285. I finally got a solid 6 hours of uninterupted sleep last night. First time in months. Most likely due to the fact we made homemade pizza yesterday. Looking forward to eating the rest of it today and tomorrow. Body is filling up with glycogen. Gained 5 lbs since yesterday. Tomorrow is deadlift day so hopefully am fully recovered for it. Will be lower weight and speed deadlifts. Looking at doing sets of 5 with 475. Hoping to keep the positive under 3/4 sec on each rep. Ok everyone have a kick ass week and get shredded and strong with me!!!
@RoidRage69 homemade pizza? any pics for the EF fam?
you're looking for 475 x 5 thats going to be intense
Ms roidrage posted the pics. looks good@RoidRage69 homemade pizza? any pics for the EF fam?
you're looking for 475 x 5 thats going to be intense
I seem to recall it's a sleep apnea issue right?
Ive had sleep apnea and use a machine for 10 years. Makes no difference if I use the machine or not in amount of sleep I get. I go to sleep for 2 hours and get up and eat and then go back to sleep for another 2 hours and do it again until I get 6-7 hours of sleep for the day. The older we get the less sleep I get in a row.
hopefully you can get your sleep thing situated where it's at least tolerable
I love dairy.
Amazing what a little carbs will do for the body.
11/12/24
Weight
Deadlift/Back
Conventional Deadlift Speedy
135x10
185x10
225x5
275x5
315x5
365x3
405x3 End of Warmups
475x5x3
BB Bent Over Rows Ultra Strict Form no pumping
225x20
225x16
Lat Pulldowns MAG Close Grip
250x10
250x8
Lat Pulldowns MAG Wide Grip
235x8
235x6
Straight Arm Pulldowns/Pullovers
195x11
195x10
Face Pulls
135x12x2
HS Shrugs
360x10x2
Ab Crunch Machine
120x15x2
Stationairy Bike Warmdown
8min
Had a good pull session today. Did some speed deadlifts today. Trying to keep the reps under 1 sec on the positive no matter how much weight is on the bar. Thats the plan for the next few weeks. Should give incredible strength and allow for much easier handling of heavier weights once I go above 600 lbs next month. Also did pretty good on bent over barbell rows. Got out 20 strict reps with 225 on the bar. Pretty happy about that considering it was done after deadlifts. Body is thrashed after finishing up just half hour ago. Looking forward to eating pizza and falling asleep on couch again this afternoon. Body sure loves this pizza I made. Lots of sodium. Have two days off and then we go in for 1 day to do arms and delts with the weekend off to recover. Ok everyone have a good finish up to the week ahead and get strong AF!!!
Weight
Deadlift/Back
Conventional Deadlift Speedy
135x10
185x10
225x5
275x5
315x5
365x3
405x3 End of Warmups
475x5x3
BB Bent Over Rows Ultra Strict Form no pumping
225x20
225x16
Lat Pulldowns MAG Close Grip
250x10
250x8
Lat Pulldowns MAG Wide Grip
235x8
235x6
Straight Arm Pulldowns/Pullovers
195x11
195x10
Face Pulls
135x12x2
HS Shrugs
360x10x2
Ab Crunch Machine
120x15x2
Stationairy Bike Warmdown
8min
Had a good pull session today. Did some speed deadlifts today. Trying to keep the reps under 1 sec on the positive no matter how much weight is on the bar. Thats the plan for the next few weeks. Should give incredible strength and allow for much easier handling of heavier weights once I go above 600 lbs next month. Also did pretty good on bent over barbell rows. Got out 20 strict reps with 225 on the bar. Pretty happy about that considering it was done after deadlifts. Body is thrashed after finishing up just half hour ago. Looking forward to eating pizza and falling asleep on couch again this afternoon. Body sure loves this pizza I made. Lots of sodium. Have two days off and then we go in for 1 day to do arms and delts with the weekend off to recover. Ok everyone have a good finish up to the week ahead and get strong AF!!!
Home made pizza is awesome. Unless of course you are going out for a big cheat meal, lol.
best pull day EVER i see you doing huge shrugs and face pulls bro nice @RoidRage69
That's a solid as back day there brother,enjoy that pizza and the couple days off...you'll be back strong AF
That pizza you all ate looked amazing.
pizza strength broThat's a solid as back day there brother,enjoy that pizza and the couple days off...you'll be back strong AF
Like a ninja turtle...the 5th one know one new about roidelangelo!pizza strength bro
roidelangelo wishes he gots out gear haha @marshmonstaLike a ninja turtle...the 5th one know one new about roidelangelo!
11/15/24
Weight 240.6
Delts/Arms
Close Grip BB Bench
45x20
95x15
135x10
185x5
225x3
255x3 End of Warmups
285x8
285x9x2
Incline DB O'Hearn Tricep Ext
55x10 PR
55x12 PR Reps
DB Lateral Raise
40x10
55x10x2 PR Reps
DB Front Raise Alternating Per Arm
40x10
40x8
Seated Machine Curl Hammer Grip
80x10
120x10
120x9
Had a good short session today with good weights. Strength holding up while in deficit is good. Was happy to hit sets of 9 on close grip bench today since my right elbow is still tweaked from back day. Next week will be going 295 for sets of 7-8. Ok everyone have a good weekend and get strong!!!
Weight 240.6
Delts/Arms
Close Grip BB Bench
45x20
95x15
135x10
185x5
225x3
255x3 End of Warmups
285x8
285x9x2
Incline DB O'Hearn Tricep Ext
55x10 PR
55x12 PR Reps
DB Lateral Raise
40x10
55x10x2 PR Reps
DB Front Raise Alternating Per Arm
40x10
40x8
Seated Machine Curl Hammer Grip
80x10
120x10
120x9
Had a good short session today with good weights. Strength holding up while in deficit is good. Was happy to hit sets of 9 on close grip bench today since my right elbow is still tweaked from back day. Next week will be going 295 for sets of 7-8. Ok everyone have a good weekend and get strong!!!
@RoidRage69 powering it up HIGH again with PRs
Excellent work my man pizza+rest=PR power,you got me fired up to hit a big leg session this afternoon
Yah I increased carbs a little bit the last couple days so it sure helps. Still getting leaner even though non about 3 lbs heavier than I was.Excellent work my man pizza+rest=PR power,you got me fired up to hit a big leg session this afternoon
It's all working for you brother and I luv to see it as its happening,between you and your wife's experience and knowledge all the winning formula's are there it's just a matter of blood,sweat and tears!
bro that's good eat more pizza and ice cream
I want to see you grow so when we fight you can't use an excuse that I outweighed you
I want to see you grow so when we fight you can't use an excuse that I outweighed you
good job getting in some cardio toward the end
it wasn't much but anything is better than nothing
it wasn't much but anything is better than nothing
keep up the good work man
I like how you're pushing things going into the weekend
I like how you're pushing things going into the weekend
Nice work on the close grip
@RoidRage69 Fantastic work bro........
Love seeing those pr’s
@RoidRage69 consistently getting stronger! Love these logs!
11/18/24
Weight 239.8
Squats/Legs
Stationary Bike Warmup
7min
Squats
45x10
135x5
185x5
225x5
275x3
315x3
365x1 End of Warmups
405x5x3
Cybex Squat Press
720x10x2
RDL Hoist
450x10x2
Leg Ext.
206x10x2
Seated Hamstring Curls
214x10x2
Rotary Calf
444x10x3
Stationary Bike Warmdown
13min
Had a good leg day today. Felt strong on squats. Could have done sets of 7 but held back at sets of 5. Elbow and shoulders get a little sore when squatting so just going to go easy into it while I am in a cal deficit. Will likely move weight up 20 lbs next week. Tomorrow is chest day so going to be going for sets of 7-8 with 295 on incline bench. Ok everyone have a strong week ahead!!!
Weight 239.8
Squats/Legs
Stationary Bike Warmup
7min
Squats
45x10
135x5
185x5
225x5
275x3
315x3
365x1 End of Warmups
405x5x3
Cybex Squat Press
720x10x2
RDL Hoist
450x10x2
Leg Ext.
206x10x2
Seated Hamstring Curls
214x10x2
Rotary Calf
444x10x3
Stationary Bike Warmdown
13min
Had a good leg day today. Felt strong on squats. Could have done sets of 7 but held back at sets of 5. Elbow and shoulders get a little sore when squatting so just going to go easy into it while I am in a cal deficit. Will likely move weight up 20 lbs next week. Tomorrow is chest day so going to be going for sets of 7-8 with 295 on incline bench. Ok everyone have a strong week ahead!!!
That's a strong well rounded session brother,very impressive!
super beast mode level reached!
11/19/24
Weight 241.5
Chest/Tri's
Flat BB Bench Press
45x15
95x10
135x10
185x8
225x5
275x2
315x1
335x1 PR
Incline BB Bench Press
135x10
225x3
275x1
315x1
340x3 PR
DB Incline Fly
50x10
60x10
Tricep Cable Rope Pushdowns
70x15x2
Ab Crunch Machine
120x15x2
Treadmill 30min
Went in and did something different today. Since the incline was being used we went and did flat bench for the first time in a many months. Most likely over a year. Went up and did a single with 335 for a PR. Shoulder doesnt like the way flat bench feels. Can definitely feel the pain it causes. Incline bench doesn't hurt at all compared to flat so we will stay away from flat bench and concentrate on inlcline exclusively since our gym has a crappy bench to start with. Not wide enough and the starting point is way too high with no adjustments so it sucks for the wife as she cant get tucked in lockout position. Had a massive PR on incline bench following the flat bench. 8 weeks ago I maxed out and did 1 rep with 335. Today I was pre exhausted and went up to 340 for a set of 3. I could have done 4 or 5 but didnt want to push my luck. Very excited about that!!! I think 365 in within reach by years end. Also did DB incline flys for the first time in many years. Had a good stretch at the bottom with good control. Will be likely doing these every chest day for the rest of the year. Will just go up 5 lbs each week until I fail. Doing deadlifts on Friday. Ok everyone have a good solid week ahead.
Weight 241.5
Chest/Tri's
Flat BB Bench Press
45x15
95x10
135x10
185x8
225x5
275x2
315x1
335x1 PR
Incline BB Bench Press
135x10
225x3
275x1
315x1
340x3 PR
DB Incline Fly
50x10
60x10
Tricep Cable Rope Pushdowns
70x15x2
Ab Crunch Machine
120x15x2
Treadmill 30min
Went in and did something different today. Since the incline was being used we went and did flat bench for the first time in a many months. Most likely over a year. Went up and did a single with 335 for a PR. Shoulder doesnt like the way flat bench feels. Can definitely feel the pain it causes. Incline bench doesn't hurt at all compared to flat so we will stay away from flat bench and concentrate on inlcline exclusively since our gym has a crappy bench to start with. Not wide enough and the starting point is way too high with no adjustments so it sucks for the wife as she cant get tucked in lockout position. Had a massive PR on incline bench following the flat bench. 8 weeks ago I maxed out and did 1 rep with 335. Today I was pre exhausted and went up to 340 for a set of 3. I could have done 4 or 5 but didnt want to push my luck. Very excited about that!!! I think 365 in within reach by years end. Also did DB incline flys for the first time in many years. Had a good stretch at the bottom with good control. Will be likely doing these every chest day for the rest of the year. Will just go up 5 lbs each week until I fail. Doing deadlifts on Friday. Ok everyone have a good solid week ahead.
always pushing high PRs you big time growing
strong
I'm finally starting to get Var pumps. It's been 3 weeks on Var and finally just starting. Is this normal when carb depleted for the var pump to take so long to start happening?always pushing high PRs you big time growing
sure, generally takes 2-4 weeks for anavar to fully get into your system
ironic for an oral thats ED absorbed but most if not all feel it into week 2-3 imo
same for me around week 3-4 it kicks hard
thats why I never get the "4 week orals bro" broscience, imo minimum for orals is 6-8 weeks
yeah the pumps on anavar are pretty sweet
nothing like them for sure
nothing like them for sure
bro i like the tren pumps the best
feels good and makes me want to kill it
feels good and makes me want to kill it
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