Not that I plan on taking steroids anytime soon but I sure as hell wouldn’t mind if a coach (who knows what he’s doing) threw me a bag of steroids and told me how to take them correctly with minimal to no negative sides and told me how to train/eat/etc.
Yeah, as much as we all hate those guys who say they don’t want to get “too big,” being a 250lbs mass monster type dude’s never really been a goal of mine.
I’m probably just biased against it because deep down I know that with my genetics in order to even get anywhere close to that I’d have to eat like 8000 calories a day and take so much AAS that I’d be dead by 40. No thanks.
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obviously I’m not going to give you the drugs, but I’m happy to outline a beginner cycle for you anytime you want.
EDIT: before anyone freaks out over this, I only made the offer because I know how smart Ben is and that obviously he’ll not just go out and buy the drugs. He knows he’s too young.
I would never normally tell someone so young how to take steroids.
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You got me at “how smart Ben is” haha! That being said, it’ll probably at least another 6-7 years before I seriously consider it.
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I live for the day that I’ll squat something youtube big,someone will look at my log,see the drug talk and make a vid ‘‘Why stronkfak is a fake natty’’
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Totally agree with you.Although after 10 more years of training and being kinda fat 250 lbs is not impossible.I guess I’d have to adjust it to 300 lbs mass monster
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MAX EFFORT UPPER (Cycle 12 Week 2)
1 cycle of:
Cable pushdowns x 10 kg x 100
Band pull aparts x 100
Z press
Small barbell standing x 15
20 kg x 5
30 kg x 2
40 kg x 1
50 kg x 1
60 kg x 1
65 kg x 1 This was way faster that the 60 kg.I think overhead pressing is one of these movements that ‘‘grabbing it and ripping it’’ aka starting as fast as possible is king.Also PR WOOHOOOOO
Close grip z press
20 kg x 5
40 kg x 3
52.5 kg x 3 x 3
Seated overhead pin extension (pin 7)
20 kg x 6
40 kg x 6
50 kg x 6 I could push it more but I stayed more conservative.On the other side,I can only improve from there
Meadow row
Barbell x 10
20 kg x 3
40 kg x 3
60 kg x 3
82.5 kg x 3 PR.Still,I might could go for 2.5 more kg,but stayed there.Tough decision to be honest
Braced hammer curl
10 kg x 5
18 kg x 5
25 kg x 10
1 arm high cable forearm curl
…
Neck curls
10 kg x 130 reps.20 rep pr cause I thought my precious best was 120 reps.Bad memory is cool
Neck is getting thick
Bad pull aparts
A strong band (strong for that movement at least) x 30 reps
I love how I do weird movements and cheat on rows,which would end up in a 5 minute lecture by some idiot some years back,but cause I am way stronger that most people in my gym,people look at me not knowing if they should critisize or ask for advice
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Paul Carter advises pressing with hate. Also yes, woo-hoo PR!
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MAX EFFORT LOWER (Cycle 12 Week 2)
1 cycle of:
Cable ab pulldowns x 15 kg x 100
Reverse hypers x 40 cause the squat rack just got available and gym was filled with basketball players
Front squat
20 kg x 10
40 kg x 3
60 kg x 1
80 kg x 1
100 kg x 1
120 kg x 1 Matched my all time best,and form was way better,so woohoo.Still,depth was kinda 
High bar paused squats
100 kg x 3 x 3
Deadlift
60 kg + 2 bands x ?
100 kg + 2 bands x 1
140 kg + 2 bands x 1
160 kg + 2 bands x 0 Missed it so close at lockout.A pt told me that there was more band tension on one side and the bar was off balance
Dumbbell shrugs
40 kg x 51
Leg extensions
? x 20 x 4
Cable ab pulldowns
up to 60 kg x 6 plus some static holds with 30 kg
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On another note,I AM AN I D I O T
I was wondering wtf was going on and why was I getting a bit leaner at 3000 cals per day.Well,today I looked at the protein powder’s label that I use and they said 800 calories PER 231 GRAMS cause the reccommended dosage is 5 scoops per shake twice per day.Per 231 instead of 100 grams.IDIOTS.So I really was at 2500 - 2600 calories per day
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Well, isn’t that at least some cause for celebration? Have your strength been decreasing? If they’ve stayed the same or even increased and you’re getting leaner, that’s good news, no?
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That’s great news but still,X calories per 231 grams?Who deos that
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They do, apparently. Always double check units and serving sizes.
The 7 pound buck suggested 5 scoups twice per day.That would mean it’d be over in a week.Seriously,are people that dumb?
Most of them are, yes.
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Or just misinformed/lazy. It is kind of what drives the fitness industry right now.
So much this. sadpanda.gif
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REPETITION EFFORT UPPER (Cycle 12 Week 2)
Some band pull aparts and pushdowns
Ohp
20 kg x 10
30 kg x 5
42.5 kg x 20 nI’ve been sick the past few days,and today headache was killing me.After this set I thought for a moment that I’d pass out
Pull ups
Bw x 5 x 2
Forearm curls
20 kg x 50
That was enough for today.Super happy with my 20 rep set.I’ve been doing a lot of thinking about setting some goals and putting down a 2 year plan which will include financial stuff,lifting related goals,education ect.I’ll write more on this later when I’ll have a more well thought picture of what I wanna do
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DYNAMIC EFFORT LOWER (Cycle 12 Week 2)
3 cycle of:
Hanging leg raises x bw x 25
Reverse hypers x bw x 25
Deadlifts
20 kg x 10
40 kg + 1 band x ?
80 kg + 1 band x 1 x 8 Gonna ditch the band and work with straight weight for a while
Front squat
20 kg x 10
50 kg x 15,15,10
High bar squats
50 kg x 12 x 2 I know weight are laughable but they’ll go up fast.I have to start somewhere to build my work capacity
Barbell shrugs
20 kg x 20
100 kg x 25 x 3
80 kg x 25
Leg curls
25 kg x 20 x 2
30 kg x 20
Crunches
Bw x 20 x 3
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MAX EFFORT UPPER (Cycle 12 Week 3)
I’d be out to get some stuff done so decided to pack a t shirt and get done with lifting too
2 cycles of:
Band pull aparts x 50
Cable pushdowns x 20 kg x 50
Z pin press(7)
20 kg x 10
30 kg x 5
40 kg x 1
50 kg x 1
60 kg x 1
65 kg x 1 I fell back on this one lol.Thankfully the rack saved my life
72.5 kg x 1 and pr
Close grip Z pin press (9)
20 kg x 3
40 kg x 3
50 kg x 3 x 3
Wide grip barbell rows
20 kg x 20
60 kg x 5
80 kg x 5
100 kg x 8 Huge pr there
High band rows
Band x 50 reps
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