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12 week Test E, Dbol, EQ cycle.
yesterdays shoulder session:
db shoulder press:
1 x warm up
30kg x 8
40kg x 6 (last 3 forced)
behind the neck smith machine press:
1 x warm up
75kg x 8
85kg x 4 (last 1 forced)
db side laterals:
1 x warm up
15kg x 10
15kg x 10
db reverse flyes:
10kg x 12
15kg x 12
close grip bench:
1 x warm up
100kg x 8
110kg x 8 (last 2 forced)
cable push downs:
1 x warm up
70kg x 10
80kg x 8
80kg x 6, 55kg x 6
shoulders felt weaker than usual for the compound movements, but got a great pump and looked bigger in the mirror. forgot to check my weight but will do that tomorrow.
leg session today:
squats:
2 x warm up
140kg x 8
160kg x 5
130kg x 10
leg press:
350kg x 10
450kg x 8
550kg x 8
quad ext.:
45kg x 10
60kg x 8
70kg x 8 (last 2 forced)
hamstring curls:
45kg x 12
55kg x 8
55kg x 8
20kg x 12 (single leg)
20kg x 10 (single leg)
leg press calf extensions:
175kg x 15
200kg x 15
250kg x 15
300kg x 12
legs today was a tough session. havent slept properly the last 2 days and especially last night i only got 3 hours sleep i was like a zombie all day.
squats felt difficult, and i could not get my body to focus, but thats obviously a sign of my body being fatigued as the other less taxing exercises didnt feel as bad. early night tonight with plenty of food today and tomorrow to make sure my chest session on thursday is epic.
db shoulder press:
1 x warm up
30kg x 8
40kg x 6 (last 3 forced)
behind the neck smith machine press:
1 x warm up
75kg x 8
85kg x 4 (last 1 forced)
db side laterals:
1 x warm up
15kg x 10
15kg x 10
db reverse flyes:
10kg x 12
15kg x 12
close grip bench:
1 x warm up
100kg x 8
110kg x 8 (last 2 forced)
cable push downs:
1 x warm up
70kg x 10
80kg x 8
80kg x 6, 55kg x 6
shoulders felt weaker than usual for the compound movements, but got a great pump and looked bigger in the mirror. forgot to check my weight but will do that tomorrow.
leg session today:
squats:
2 x warm up
140kg x 8
160kg x 5
130kg x 10
leg press:
350kg x 10
450kg x 8
550kg x 8
quad ext.:
45kg x 10
60kg x 8
70kg x 8 (last 2 forced)
hamstring curls:
45kg x 12
55kg x 8
55kg x 8
20kg x 12 (single leg)
20kg x 10 (single leg)
leg press calf extensions:
175kg x 15
200kg x 15
250kg x 15
300kg x 12
legs today was a tough session. havent slept properly the last 2 days and especially last night i only got 3 hours sleep i was like a zombie all day.
squats felt difficult, and i could not get my body to focus, but thats obviously a sign of my body being fatigued as the other less taxing exercises didnt feel as bad. early night tonight with plenty of food today and tomorrow to make sure my chest session on thursday is epic.
thanks man will do! been making huge progress the last 2 weeks
cheers dude, let me know how it goes, id love to follow your progress.
feel much better the last 2 sessions, the time off work has definately solidified my diet.
chest workout went as follows:
db incline press:
2 x warm up
40kg x 10
50kg x 7 (last 2 forced)
decline bench press:
1 x warm up
100kg x 8
120kg x 10 (last 2 forced)
db incline flyes:
22.5kg x 10
30kg x 6
cable crossovers:
40kg x 8
40kg x 6, 25kg x 6
dips:
1 x warm up
20kg x 8
30kg x 7
cable push downs:
70kg x 10
80kg x 8
80kg x 8
skull crushers:
27.5kg x 10
37.5kg x 8
47.5kg x 8
first time hitting the 50's in my regular gym, hit them before in the other peasant gym down the road
but these 50's are MORE than legit 
120kg on decline felt light as fuk too. great session overall
for my back session today i decided to really focus on reps and form.
deadlifts:
2 x warm up
140kg x 8
180kg x 8
220kg x 4
bent over rows:
2 x warm up
100kg x 6
100kg x 8
lat pulldowns:
80kg x 8
90kg x 6
90kg x 6
seated cable rows:
70kg x 8
90kg x 8
100kg x 8
shrugs:
100kg x 15
140kg x 15
db bicep curls:
15kg x 10
22.5kg x 6
20kg x 6
cable hammer curls:
40kg x 10
50kg x 8
50kg x 8
preacher curl:
27.5kg x 10
37.5kg x 7
deadlifts felt phenomenal, i was training on my own today so i zipped up, hood, headphones and all. stayed in beast mode for the workout.
now 2 days of eating and recovery!
chest workout went as follows:
db incline press:
2 x warm up
40kg x 10
50kg x 7 (last 2 forced)
decline bench press:
1 x warm up
100kg x 8
120kg x 10 (last 2 forced)
db incline flyes:
22.5kg x 10
30kg x 6
cable crossovers:
40kg x 8
40kg x 6, 25kg x 6
dips:
1 x warm up
20kg x 8
30kg x 7
cable push downs:
70kg x 10
80kg x 8
80kg x 8
skull crushers:
27.5kg x 10
37.5kg x 8
47.5kg x 8
first time hitting the 50's in my regular gym, hit them before in the other peasant gym down the road
but these 50's are MORE than legit 120kg on decline felt light as fuk too. great session overall
for my back session today i decided to really focus on reps and form.
deadlifts:
2 x warm up
140kg x 8
180kg x 8
220kg x 4
bent over rows:
2 x warm up
100kg x 6
100kg x 8
lat pulldowns:
80kg x 8
90kg x 6
90kg x 6
seated cable rows:
70kg x 8
90kg x 8
100kg x 8
shrugs:
100kg x 15
140kg x 15
db bicep curls:
15kg x 10
22.5kg x 6
20kg x 6
cable hammer curls:
40kg x 10
50kg x 8
50kg x 8
preacher curl:
27.5kg x 10
37.5kg x 7
deadlifts felt phenomenal, i was training on my own today so i zipped up, hood, headphones and all. stayed in beast mode for the workout.
now 2 days of eating and recovery!
shoulders today! tried kali muscle's HYPHY MUD as a pre workout (instant coffee and cola) jittery as fuuark... anyways...
db shoulder press:
3 x warm up
35kg x 8
40 x 6(last 3 forced)
behind the neck smith press:
1 x warm up
75kg x 6
85kg x 6 (last 2 forced)
55kg x 12
side laterals:
12.5kg x 10
15kg x 8
17.5kg x 8 (last 2 forced)
db reverse flyes:
1 x warm up
12.5kg x 12
rear smith shrugs:
95kg x 15
135kg x 15
165kg x 15
close grip bench:
1 x warm up
100kg x 8
110kg x 8 (last 1 forced)
skull crushers:
1 x warm up
37.5kg x 10
47.5kg x 8
cable push downs:
1 x warm up
80kg x 8
80kg x 6, 40kg x 6
disappointed in my shoulder strength on db's and not much happening on the smith. so i think its time for a change, i will introduce seated military press instead of db's for a few weeks and use that as my only compound. but i will go all out and inert my main effort on that exercise.
legs tomorrow and ill have to redeem myself after last week's mishap, bring it!!
db shoulder press:
3 x warm up
35kg x 8
40 x 6(last 3 forced)
behind the neck smith press:
1 x warm up
75kg x 6
85kg x 6 (last 2 forced)
55kg x 12
side laterals:
12.5kg x 10
15kg x 8
17.5kg x 8 (last 2 forced)
db reverse flyes:
1 x warm up
12.5kg x 12
rear smith shrugs:
95kg x 15
135kg x 15
165kg x 15
close grip bench:
1 x warm up
100kg x 8
110kg x 8 (last 1 forced)
skull crushers:
1 x warm up
37.5kg x 10
47.5kg x 8
cable push downs:
1 x warm up
80kg x 8
80kg x 6, 40kg x 6
disappointed in my shoulder strength on db's and not much happening on the smith. so i think its time for a change, i will introduce seated military press instead of db's for a few weeks and use that as my only compound. but i will go all out and inert my main effort on that exercise.
legs tomorrow and ill have to redeem myself after last week's mishap, bring it!!
the most alpha day of the week.. LEGS
squats:
60kg x 10
100kg x 8
140kg x 6
160kg x 4
180kg x 2
130kg x 15
leg press:
350kg x 8
450kg x 8
600kg x 5
quad ext:
45kg x 10
60kg x 10
70kg x 10 (last 1 forced)
hamstring curls:
45kg x 12
55kg x 10
60kg x 8
20kg x 12 (single leg)
20kg x 12 (single leg, last 2 forced)
leg press calf ext:
150kg x 15
200kg x 15
250kg x 15
good session overall, PB in the leg press at least, but next week i hope to go heavier on the squats... was getting cramps all over my quads walking home!
squats:
60kg x 10
100kg x 8
140kg x 6
160kg x 4
180kg x 2
130kg x 15
leg press:
350kg x 8
450kg x 8
600kg x 5
quad ext:
45kg x 10
60kg x 10
70kg x 10 (last 1 forced)
hamstring curls:
45kg x 12
55kg x 10
60kg x 8
20kg x 12 (single leg)
20kg x 12 (single leg, last 2 forced)
leg press calf ext:
150kg x 15
200kg x 15
250kg x 15
good session overall, PB in the leg press at least, but next week i hope to go heavier on the squats... was getting cramps all over my quads walking home!
weight at the moment is 97kg (213lbs)
chest session today:
db incline press:
25kg x 10
35kg x 8
40kg x 8
50kg x 6 (last 2 forced)
decline bench press:
60kg x 10
100kg x 8
130kg x 6 (last 2 forced)
flat db flyes:
22.5kg x 8
30kg x 6
cable crossover (from bottom):
30kg x 10
35kg x 8
dips:
0 x 12
20kg x 8
30kg x 6
cable push downs:
30kg x 12 (reverse grip)
45kg x 12
60kg x 10
60kg x 10 (normal grip)
80kg x 8
80kg x 6
chest session today:
db incline press:
25kg x 10
35kg x 8
40kg x 8
50kg x 6 (last 2 forced)
decline bench press:
60kg x 10
100kg x 8
130kg x 6 (last 2 forced)
flat db flyes:
22.5kg x 8
30kg x 6
cable crossover (from bottom):
30kg x 10
35kg x 8
dips:
0 x 12
20kg x 8
30kg x 6
cable push downs:
30kg x 12 (reverse grip)
45kg x 12
60kg x 10
60kg x 10 (normal grip)
80kg x 8
80kg x 6
internet has been down at my house for a while now so ill update this whenever i get the chance really.
back sesh last fri:
deadlifts: 60kg x 10, 100kg x 8, 140kg x 8, 180kg x 8, 220kg x 4
bent over rows: 60kg x 10, 80kg x 8, 100kg x 8, 120kg x 8
close grip lat pulldowns: 70kg x 8, 80kg x 8, 90kg x 6
wide grip seated rows: 75kg x 8, 85kg x 8
one arm db rows: 40kg x 10, 52.5kg x 8
switching the pull down from wide grip to close grip made a bigger difference and ill be keeping that up. ill also introduce the one arm db rows for a few weeks
.....................................................................................................................................................................
as with the back workout there are a few compounds im changing/switching around just for 4 - 5 weeks
shoulders last monday:
seated barbell military press: 40kg x 10, 60kg x 8, 70kg x 6, 70kg x 8 (adjusted seat to a better position)
behind the neck smith press: 55kg x 8, 75kg x 6, 55kg x 8
seated lateral raise: 10kg x 12, 12.5kg x 12, 15kg x 10, 15kg x 10 (last 2 forced)
cable reverse flyes: 15kg x 12, 20kg x 8
close grip bench: 60kg x 10, 100kg x 8, 120kg x 6
cable push downs: 70kg x 10, 80kg x 8, 90kg x 6
3 x sets of rope push downs
_______________________________________________________
leg session yesterday was the same as last week except i omitted the leg press for the hack squat, done 3 sets with 2 plates each side
diet has been extremely clean the last 2 weeks, i have stuck mainly to oats, rice, chicken, a little bit of beef, whey and peanut butter
getting many compliments/comments in the gym, people asking what im on etc. feel very good about progress at the moment too. looking juicy but dry. leg muscles are starting to look more and more like tumours, and back muscles look chunky. not working so much at the moment, that has helped massively with dedication but is not helping financially as i AM looking to extend my cycle duration but i need to get hold of extra gear which is costly and at the moment i am scraping by, but i hope will get sorted in the coming weeks.
back sesh last fri:
deadlifts: 60kg x 10, 100kg x 8, 140kg x 8, 180kg x 8, 220kg x 4
bent over rows: 60kg x 10, 80kg x 8, 100kg x 8, 120kg x 8
close grip lat pulldowns: 70kg x 8, 80kg x 8, 90kg x 6
wide grip seated rows: 75kg x 8, 85kg x 8
one arm db rows: 40kg x 10, 52.5kg x 8
switching the pull down from wide grip to close grip made a bigger difference and ill be keeping that up. ill also introduce the one arm db rows for a few weeks
.....................................................................................................................................................................
as with the back workout there are a few compounds im changing/switching around just for 4 - 5 weeks
shoulders last monday:
seated barbell military press: 40kg x 10, 60kg x 8, 70kg x 6, 70kg x 8 (adjusted seat to a better position)
behind the neck smith press: 55kg x 8, 75kg x 6, 55kg x 8
seated lateral raise: 10kg x 12, 12.5kg x 12, 15kg x 10, 15kg x 10 (last 2 forced)
cable reverse flyes: 15kg x 12, 20kg x 8
close grip bench: 60kg x 10, 100kg x 8, 120kg x 6
cable push downs: 70kg x 10, 80kg x 8, 90kg x 6
3 x sets of rope push downs
_______________________________________________________
leg session yesterday was the same as last week except i omitted the leg press for the hack squat, done 3 sets with 2 plates each side
diet has been extremely clean the last 2 weeks, i have stuck mainly to oats, rice, chicken, a little bit of beef, whey and peanut butter
getting many compliments/comments in the gym, people asking what im on etc. feel very good about progress at the moment too. looking juicy but dry. leg muscles are starting to look more and more like tumours, and back muscles look chunky. not working so much at the moment, that has helped massively with dedication but is not helping financially as i AM looking to extend my cycle duration but i need to get hold of extra gear which is costly and at the moment i am scraping by, but i hope will get sorted in the coming weeks.
cyle has been going well, my appetite is massive i have to try and not over indulge in calories. but progress is going well too, changed my chest session to include flat bench press as the first exercise. hit 130 for 6 which is a PB. diet has been spot on. usually consume 3600 - 3800 kcals. macros are 450 carbs, 300 + protein and 70 - 90g fat... main foods are still just rice, oats, chicken, whey, peanut butter and sauces...
monday:
seated barbell press: 40kg x 12, 60kg x 8, 80kg x 6, 80kg x 6
behind the neck smith press: 55kg x 10, 75kg x 8, 75kg x 8
seated db lateral raise: 12.5kg x 12, 15kg x 10, 15kg x 10
bent over cable raise: 15kg x 12, 20kg x 10
close grip bench: 60kg x 10, 100kg x 8, 120kg x 6
cable push downs:
70kg x 12, 80kg x 8, 90kg x 6
40kg x 10, 40kg x 8 (rope)
barbell presses have been going well, hits the shoulders really hard which is what im out after.
yesterday:
squats: 60kg x 12, 100kg x 8, 140kg x 8, 160kg x 6, 140kg x 10
leg press: 350kg x 8, 500kg x 8, 600kg x 6
close stance hack squats: 2 plates x 10, 2 plates x 10
quad extension: drop set of 70kg x 9, 50kg x 6
hamstring curls: 45kg x 12, 55kg x 10, 60kg x 8, (20kg x 10, 20kg x 10 = single leg)
calf raises on leg press: 150kg x 15, 200kg x 15, 250kg x 15
really enjoying progress on this cycle as im fully dedicated with all controls; diet, training, rest etc... seeing more striations, veins and cuts every week. yet still increasing in strength and size. chest day tomorrow so i hope ill get 135 for 6 (+ 5kg on last week), incline db's still remain heavy (50kg x 6).
monday:
seated barbell press: 40kg x 12, 60kg x 8, 80kg x 6, 80kg x 6
behind the neck smith press: 55kg x 10, 75kg x 8, 75kg x 8
seated db lateral raise: 12.5kg x 12, 15kg x 10, 15kg x 10
bent over cable raise: 15kg x 12, 20kg x 10
close grip bench: 60kg x 10, 100kg x 8, 120kg x 6
cable push downs:
70kg x 12, 80kg x 8, 90kg x 6
40kg x 10, 40kg x 8 (rope)
barbell presses have been going well, hits the shoulders really hard which is what im out after.
yesterday:
squats: 60kg x 12, 100kg x 8, 140kg x 8, 160kg x 6, 140kg x 10
leg press: 350kg x 8, 500kg x 8, 600kg x 6
close stance hack squats: 2 plates x 10, 2 plates x 10
quad extension: drop set of 70kg x 9, 50kg x 6
hamstring curls: 45kg x 12, 55kg x 10, 60kg x 8, (20kg x 10, 20kg x 10 = single leg)
calf raises on leg press: 150kg x 15, 200kg x 15, 250kg x 15
really enjoying progress on this cycle as im fully dedicated with all controls; diet, training, rest etc... seeing more striations, veins and cuts every week. yet still increasing in strength and size. chest day tomorrow so i hope ill get 135 for 6 (+ 5kg on last week), incline db's still remain heavy (50kg x 6).
