Chest
Dumbbell bench press:
160.0 lbs for 10 reps
200.0 lbs for 5 reps
240.0 lbs for 5 reps
260.0 lbs for 5 reps
260.0 lbs for 4 reps
240.0 lbs for 5 reps
Decline barbell bench press
230.0 lbs for 5 reps
250.0 lbs for 5 reps
250.0 lbs for 5 reps
Incline dumbbell fly
200.0 lbs for 5 reps
200.0 lbs for 5 reps
200.0 lbs for 5 reps
Shoulders/Biceps
Military Press
135.0 lbs for 10 reps
185.00 lbs for 5 reps
215.0 lbs for 5 reps
235.0 lbs for 3 reps
215.0 lbs for 5 reps
205.0 lbs for 5 reps
Dumbbell lateral raise
50.0 lbs for 10 reps
60.0 lbs for 10 reps
70.0 lbs for 9 reps
Arnold press
100.0 lbs for 5 reps
130.0 lbs for 4 reps
130.0 lbs for 4 reps
Machine rear raise
110.0 lbs for 10 reps
120.0 lbs for 10 reps
120.0 lbs for 8 reps
110.0 lbs for 10 reps
Barbell Curls:
65.0 lbs for 10 reps
85.0 lbs for 8reps
95.0 lbs for 5 reps
85.0 lbs for 5 reps
65.0 lbs for 10 reps
Hammer curl:
50.0 lbs for 10 reps
50.0 lbs for 10 reps
40.0 lbs for 10 reps
Legs
Squats
135.0 lbs for 10 reps- warm up
225.0 lbs for 5 reps- warm up
275 lbs for 2 reps- warm up
315lbs for 3 reps
315lbs for 3 reps
275 lbs for 5 reps
SLDL
135.0 lbs for 3 sets of 5
Calf Raises
135.0 lbs for 10 reps
160 lbs for 10 reps
160 lbs for 10 reps
160 lbs for 10 reps
Leg Curls
140 lbs - 4 sets of 10
Notes: Back pumps/muscle cramps from anavar are becoming problematic at this point. Stiff leg deadlifts border on unbearable and I won’t even attempt deadlifts right now. Only a week left in my cycle so I’m just going to ride it out but god damn is it aggrevating.
Shoulders
Military Press
135.0 lbs for 10 reps
185.00 lbs for 5 reps
205.0 lbs for 5 reps
205.0 lbs for 6 reps
225.0 lbs for 5 reps
215.0 lbs for 5 reps
205.0 lbs for 5 reps
Dumbbell lateral raise
50.0 lbs for 10 reps
60.0 lbs for 10 reps
70.0 lbs for 8 reps
50.0 lbs for 10 reps
Arnold press
110.0 lbs for 5 reps
130.0 lbs for 4 reps
120.0 lbs for 5 reps
Machine rear raise
110.0 lbs for 10 reps
120.0 lbs for 9 reps
140.0 lbs for 8 reps
110.0 lbs for 10 reps
Legs
Squats
135.0 lbs for 10 reps- warm up
225.0 lbs for 5 reps- warm up
295 lbs for 2 reps
335lbs for 2 reps
355lbs for 2 reps
335lbs for 2 reps
295 lbs for 3 reps
Leg Press
360 lbs for 5 reps
540 lbs for 5 reps
630 lbs for 5 reps
720 lbs for 5 reps
720 lbs for 5 reps
Calf Raises
135.0 lbs for 10 reps
160 lbs for 10 reps
160 lbs for 10 reps
160 lbs for 10 reps
Leg Curls
140 lbs - 4 sets of 10
Chest
Barbell bench press
135.0 lbs for 10 reps-Warm up
185.0 lbs for 5 reps-Warm up
225.0 lbs for 5 reps-Warm up
295.0 lbs for 4 reps
305.0 lbs for 2 reps
295.0 lbs for 3 reps
275.0 lbs for 4 reps
Declinebench press
230.0 lbs for 5 reps
250.0 lbs for 5 reps
270.0 lbs for 4 reps
270.0 lbs for 4 reps
Incline dumbbell fly
200 lbs for 5 reps
190.0 lbs for 5 reps
190.0 lbs for 5 reps
DB Pullovers
80.0 lbs for 10 reps
80.0 lbs for 10 reps
80.0 lbs for 10 reps
Back
Deadlift
135.0 lbs for 10 reps-warm up
225.0 lbs for 5 reps-warm up
315.0 lbs for 3 reps
385.0 lbs for 2 reps
405.0 lbs for 1 reps
385.0 lbs for 2 reps
Pull Ups
BW for 6 reps
25.0 lbs for 5 reps
45.0 lbs for 3 reps
25.0 lbs for 5 reps
25.0 lbs for 5 reps
T-bar Rows
200.0 lbs for 5 reps
225.0 lbs for 3 reps
235.0 lbs for 3 reps
200.0 lbs for 5 reps
200.0 lbs for 5 reps
Rear Lateral Raises
50.0 lbs for 10 reps
70.0 lbs for 9 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
Cable Pulldowns, Neutral-Close Grip
230.0 lbs for 6 reps
250.0 lbs for 5 reps
250.0 lbs for 5 reps
Shoulders/Biceps
Military Press
135.0 lbs for 10 reps
185.00 lbs for 5 reps
225.0 lbs for 5 reps
240.0 lbs for 4 reps
225.0 lbs for 5 reps
205.0 lbs for 5 reps
Dumbbell lateral raise
50.0 lbs for 10 reps
60.0 lbs for 10 reps
70.0 lbs for 10 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
Arnold press
110.0 lbs for 5 reps
130.0 lbs for 5 reps
130.0 lbs for 4 reps
Rear Lateral Raise
70.0 lbs for 10 reps
70.0 lbs for 10 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
Barbell Curls:
45.0 lbs for 12 reps
65.0 lbs for 10 reps
95.0 lbs for 5 reps
85.0 lbs for 9 reps
55.0 lbs for 6 reps
Spider Curls:
50.0 lbs for 8 reps
40.0 lbs for 10 reps
40.0 lbs for 10 reps
Hammer curl:
40.0 lbs for 10 reps
40.0 lbs for 10 reps
40.0 lbs for 10 reps
Legs/Triceps
Squats
135.0 lbs for 10 reps- warm up
225.0 lbs for 5 reps- warm up
315 lbs for 3 reps
385lbs for 1 reps
365lbs for 1 reps
315lbs for 4 reps
315lbs for 4 reps
Dips
45.0 lbs for 10 reps
90.0 lbs for 6 reps
125.0 lbs for 5 reps
135.0 lbs for 5 reps
90.0 lbs for 6 reps
90.0 lbs for 6 reps
SLDL
135.0 lbs for 5 reps
155.0 lbs for 5 reps
175.0 lbs for 5 reps
Skullcrushers
90.0 lbs for 10 reps
125.0 lbs for 2 reps
110.0 lbs for 6 reps
110.0 lbs for 6 reps
110.0 lbs for 6 reps
Machine leg curl
140.0 lbs for 10 reps
160.0 lbs for 10 reps
160.0 lbs for 10 reps
Cable triceps pushdown
100.0 lbs for 10 reps
110.0 lbs for 9 reps
100.0 lbs for 9 reps
Calf Raises
135.0 lbs for 10 reps
135.0 lbs for 10 reps
135.0 lbs for 10 reps
Chest
Barbell bench press
135.0 lbs for 10 reps-Warm up
185.0 lbs for 5 reps-Warm up
225.0 lbs for 5 reps-Warm up
295.0 lbs for 4 reps
305.0 lbs for 2 reps
295.0 lbs for 4 reps
295.0 lbs for 4 reps
Declinebench press
250.0 lbs for 5 reps
270.0 lbs for 5 reps
290.0 lbs for 4 reps
290.0 lbs for 3 reps
Incline dumbbell fly
190.0 lbs for 5 reps
200 lbs for 5 reps
200 lbs for 5 reps
DB Pullovers
80.0 lbs for 10 reps
80.0 lbs for 10 reps
80.0 lbs for 10 reps