WORKOUT LOG, on cycle 12 weeks

[JDid23]

lmfaa niiiice, but those roars are exactly what im talking about, just im doing then randomly like YEAAAAAAAAAa whos fukin awesome lol

and FUK i feel awesome, today i got asked for gear like 5 times from people when they saw hwo angry i was getting n how much weight i was destroying

but there faces were shattered when i told them im natural and offended they asked

anyways

Trained: inner back, forearms

Bodyweight: 216

NOTES: i was meant to train legs, but went under the squat rack and my knees fukin HURT, dunno why but decided not to squat n let my kness rest

got some water retention but not alot, but im going to leave it since in my experience some water retention has always helped me bulk up and keep my strength, plus im already lean so people still think i look len even with the retention

WORKOUT

Squats
480X12 (knees started to hurt so decided not to squat)

stiff leg deadlifts
485X6

One arm Dumbell rows
220X4
220X3, drop set 200X6
200X12
210X8, drop set 200X3

iso lateral high row
480X8
490X6
470X9

isolateral wide row
530X6
520X8
510X9

isolateral row
500X8
490X8

Incase anyone wanted to know this is my diet atm, im nto going to say the food but ill show u the calories and breakdown

(in grams)
Breakfast: 130 carbs, 50 protein, 5 fat
Preworkout: 15 carbs, 10mg dianabol, creatine
Postworkout: 40 carbs, 50 protein, 2 fat, 10mg dianabol
Lunch: 120 carbs, 50 protein, 10 fat
Snack 1: 30 carbs, 45 protein, 5 fat
snack 2: 35 carbs, 45 protein, 9 fat
Dinner: 150 carbs, 70 protein, 20 fat
Before bed: 15 carbs, 45 protein, 5 fat

Totals in grams (carbs 535, protein 345, fat 60)

haha thats funny man. diet is pretty dam on par!

 

[Tblock1]

Trained shoulders, tricep today

Notes: woke up at 6am since it was mothers day to train early before i went out during the day was feeling pretty dam tiered

Workout

Seated barbell shoulder press
285X4
270X5, drop set 240X3

Machine isolateral shoulder press
350X4
330X6

Machine lateral raises
330X7
330X8
320X10

Skullcrushers with straight bar
100X10
100X8
90X10
90X8
90X6
75X10
75X8
75X8
65X10
60X12

Damn lot of skullcrushers! Nice work though!

 

[ExtraMile]

lmfaa niiiice, but those roars are exactly what im talking about, just im doing then randomly like YEAAAAAAAAAa whos fukin awesome lol

lol bro you make me laugh and it sounds like your very happy in life

you train alot like the way I used to, start with the heaviest weight after warming up and pyramid down. I used to do that alot.

 

[ExtraMile]

good to see u hittin the forearms alot man let me know how it goes in terms of growth

 

[Tblock1]

its goign really well already mate, already its been 2 weeks and people are pointing out that my forearms and wrists are looking thick

im trying to train forearms twice a week on cycle, but with low volume (4sets) since its been working really well for me, and im recovering well from it, forearms strength has definetaly gone up, and the deca has relieved my wrist and hand joint pain pretty well so im able to train forearms

anyways today trained inner back, rear delts, forearms

Notes: today i felt FUKIN awesome, i was a machine in the gym just flying around the place, throwing weights like nothing, MAN its feels good to be back on cycle

Bodyweight: 221

Workout

One arm dumbell row
225X4 (straps snapped so had to stop and change exercise)

isolateral row wide grip
550X4
530X6
520X7

isolateral row inner grip (t bar grip)
530X6
520X7
510X8
510X8

isolateral row lower wide grip
420X7
410X8
410X8

machine row with wide grip, palms facing up
310X10
320X8

cable row with lat pull down bar, (palms facing up) shoulder width grip
300X8

one arm dumbell forearms curl
70X10
70X10
70X9
65X14

Holy shit on your straps breaking You must have some pretty cheap straps good ones shouldn't break up to 1000 pounds+. Do you use a lot of cheating on those db rows? Also how do you get the machines to 500+ pounds? And one last thing are you talking about these when you say one arm db forearms curl?
Dumbbell Wrist Curl

Great workout btw, and get some better straps!

 

[Tblock1]

Another fukin aweosme workout today

bodyweight 220

notes: weight belt snapped again when doing dips, leather belt tore in half and i was fukin upset because it neally cracked the floor when the plates hit the ground, gym owner wasnt happy, second time this has happened and its pissing me off, gotta find something else to use, second set of dips just used motorbike straps around my waist, fukin hurt becuase when doing dips i was loosing circulation around my waist and now its bruised, pain but owell

trained: deadlifts, traps, middle deltoid, and some strength dips

Workout

Stiff leg deadlifts (wasnt feeling to good since it was 7am when i started these)
485X6
490X5
460X6
440X6
420X8

one arm dumbell wrist curls (thought id name is proper for you lol)
77X8
75X10
70X14
70X12 < only left arm

Alternating between following 2 exercises, 4 minutes rest between sets

barbell shrugs
440X12
440X12
430X12
450X10
410X10

Machine lateral raises
330X8
330X8
310X12

Weighted dips
Bodyweight (220)+155 attached to belt, 4 reps (my weight belt snapped on the 4th rep grrrrrrrrrrrrr)
bw+145X7

Fuck I have the same thing I can't find a good way to do pullups, dips, and weighted pushups. I'm not using much for weighted pullups (55x3) but I don't have any belts or anything so I just stick a db in my weightlifting belt but trying to get more than a 50 on there is a bitch. I stopped doing dips but I really wanted to keep weighted pushups in my routine but couldn't find a good way to do them, I put the weight in my backpack and it started breaking, I could easily do 150 pounds+ for a couple reps too on those but there's no way to do them shit..... I feel your pain man

 

[Tblock1]

lol get a belt man, my belts started snapping after i started clipping in over 120 pounds so u should be fine

i just use motorbike trailer strap downs now since der fukin strong lol, but they cut off ciculation around my waist hardcore, i think next time ill wrap a weight belt around my waist and then wrap the mororbike straps (with the plates attached to the straps) around the belt so the straps put pressure around the belt and dont cut off circulation

for ur weighted push ups i use to have the same problem, aswell as with my ab exercise planks

i put 220 on my back while doing planks, i just stack the 5 plates next to me and ask a person in ur gym to put each plate on your back, people generally are very helpful, i think almost every exercise i do when i train i get someone to help me or spot me, but im friends with half ym gym since i love socialising between my sets lol

so i rekon u just get someone to put plates on your back, the 50pound plates sit pretty dam well on your back without moving around aslong as you have good technique, and then when u reach failure u just lean to the side and the weights will slide offf without hastle

for ur weighted dips i rekon u just do what i do with the motorbike straps, but attach plates rather then dumbell since it makes life alot easier

Thanks bro will do! Weighted planks are probably one of the greatest core exercises ever lol, I should do them more.

 

[ExtraMile]

Notes: i lost my car keys and spent all morning running around looking for them, didnt end up finding them so had to walk to the gym through the rain and arent able to go to universioty today, sooooooo upset

suprised you didnt go on a roid rage rampage from the tren! lol!


theres a belt that EFS sell that is used for belt squats, it seems to be what alot of the to lifters used and iv seen videos of peoples using then with 100+ lbs. I dont know what they're called but they are yellow and seem to be quite popular. Maybe you should look it up.

 

[Tblock1]

ANOTHER FUKIN AWESOME WORKOUT

i didnt even need to take nay NO xplode before todays workout, i just feel so fukin insanely incredible

bodyweight:220

Trained: quads, calves

notes: ive stopped doing squats due to knee problems (i think cartiliges), the step back from the squat rack with 500-600pounds on my back is really awkward and places alot of stress on ym knees, plus their isnt a very strong safety rack in my gym or many people keen to spot me anymore, so im just going to play it safe n stop squating, i have good leg genetics so i dont see the need to risk my safety and health wheni can develop my lower body quite eaily with other exercises

during my workout i also got the most insane lower back pumps, odd becoz i havent been using dbol for almost a week, and i was only using 20mg daily, and i never got lower bakc pumps while on the dbol, so its clearly not the dbol

Workout

Linear Hack squat (below parrallel)
2X400 warm up
10X400 warm up

705X4
680X6
680X7
670X8
660X9
650X10
690X6
650X9
640X12
680X6

seated calve raises
220X12
220X12
220X12
230X12

Shit that is a lot of hack squatting lol! Must have had an insane pump Do you like noexplode I've never taken but have heard it is good before workouts especially if it is going to be a really intesne workout?

 

[Tblock1]

yea i find the hach squat really good for my knees

u use abit more weight then u would for a free weight sqaut, but theres no step back from a noraml squat so its easier on the knees

im not big fan of leg presses becuase the amount of weight u can lift on them is ridiculous

e.g on a 45 degree leg press i can push 1800 pounds for 6 reps, which i think is ridiculous, and i can really feel it in my knees when u push the weight outa the lock position

i LOVE no xplode man, its bets best bang for it buck for me, i can get it pretty cheap in aus so i always use it

id say no xplode is identical to gaspari super pump, only in aus superpump is more expensive the no xplode so i dont buy it, however superpump does taste better IMO and doesnt fizz like no xplode does so you can shake superpump in a shaker easity, rather no xplode after you shake a the shaker abit u need to pop the top to let the pressure out like a soft drink

ive tried jacked n didnt like it, it makes u feel like ur on drugs, it gives you tingels through ur body etc, i dont like it coz i think if your going gym ders a point of how stimulated u should be, anything more and ur just looking for a buzz

ive tried MRI blackpowder and found it to be overpriced no xplode, nothing fantastic

NO showgun i found pretty dam good, and tasted great, however its very expensive for what you get, and theirs a protein source of 20grams in it, which is fine but fi you wanna use more then the reccomened servign then u start adding alot of extra calories for no reason to ur diet

muscletech non vapour gave me a little more strength then no xplode, but less energy, however the taste of muscle tech no vapour in indescribable, ive tried soy protein powders that taste nicer, its really that bad

overall i find no xplode the best, however if you can get gaspari superpump for same price or cheaper id get it, its basically no xplode with better taste and easier to mix

hope this helps

Thanks for the info! If I can find noexplode cheap I will probably get it for the occasional workout. How often do you deadlift btw?