Phase 1 4 day training split complete, going onto 5 day training split this coming week
M: Legs
T: Chest and Shoulders
W: Back
Th: Arms
F: Legs (light)
S:
S:
Test was around 500mg the last 4 weeks but I feel its time to up to 650mg per week, Deca staying the same at 450mg per week.
I won’t be using anything else till next year where I plan on competing in a couple of powerlifting shows as I work towards increasing my size, goals are for the indefinite future is size, strength and keeping my calories high! Over 4000cal per day on average, two cheat meals a week (Sat, Sun). Gear wise I plan on throwing in a 6 week oral course before a show and use some suspension, I’m ideally keeping everything as low as possible to get the max results over time. The 450mg+ Test hasn’t been feeling enough lately hence why the slight bump.
Bodyweight still at 92.5kg which is great!
Saturday: Arms
Rest breaks were around 60 - 90sec
Superset
Rope pressdowns 40kg x 4 sets x 15 reps & DROP SET on last set
Hammer curls 14kg x 4 sets x 12 reps (take these up next time)
Superset
Incline close grip bench 60kg x 4 sets x 10 reps
Ez barbell curl 30kg x 4 sets x 8 reps
Superset
V-bar press down 50/55/60/65kg x 20 reps
Alternating dumbbell curls 12/14/16/18kg x 10 reps each side
Superset
Single arm reverse grip triceps extension 10kg x 3 sets x 15 reps each arm
Reverse cable curl 15kg x 3 sets x 15 reps
Good workout, arms were super pumped, varied rep ranges and exercises. Just pairing and going for a good squeeze, decent pump and a nice contraction speed.
Phase 2: 5 training days
Week 5 of blast
Lying leg curl:
20kg x 15 reps
35kg x 3 sets x 10 reps DROP SET 25kg x 10 reps/20kg x 10 reps/15kg x 15 partials
Back squat
60kg x 6 reps
100kg x 6 reps
140kg x 6 reps
180kg x 3 reps
Hack squat (close stance)
20kg each side x 4 sets x 15 reps
Leg extension
25kg x 12 reps
35kg x 12 reps
45kg x 12 reps
55kg x 4 sets x 12 reps DROP SET 35kg x 10 reps, 25kg x 10 reps, 15kg x 15 partials
RDL
40kg x 3 sets x 15 reps
Seated calves 3 sets
Standing calves 3 sets
Tuesday: Chest and shoulders (heavy)
Neutral chest press machine
35kg x 15 reps
45kg x 15 reps
55kg x 12 reps
65kg x 12 reps
75kg x 10 reps DROP SET 50kg x 10 reps, 40kg x 10 reps, 30kg x 10 reps & 10 partials
Incline bench
40kg x 15 reps
60kg x 12 reps
80kg x 10 reps
100kg x 8 reps
120kg x 4 reps
Bench press
stopping 1-2 inches off chest and not fully locking out
80kg x 4 sets x 8 reps
Dumbbell fly
16kg x 4 sets x 12 reps
DC fly stretch
8kg x 1min
Lateral raises
10kg x 3 sets x 15 reps
Rear delt raises
10kg x 3 sets x 10 reps & 10 hang swings
Seated shoulder press
20kg x 3 sets x 12 reps
Just fleshing out my thoughts on my training log:
Training outline
Blast
- Week 1: 4 days training - all heavy days, intensity techniques on every set, make use of increase in recovery days
- Week 2: 5 days training - extra pump day added in for lagging muscle group, heavy days still the same
- Week 3: 6 days training - extra pump day added in for secondary lagging muscle group
- Week 4: 7 days training - last extra pump day added in and all days are straight working sets, moderate weight, heavy days get slight intensity sets in but not as much as the first 3 weeks. This week is treated like a deload as the frequency takes into account the lack of heavy weight and intensity.
Cruise
4 days training only, heavy as possible with intensity techniques thrown in when I feel like it. Time is to supercompensate and focus on weaknesses
Thursday: Back (Heavy)
Dumbbell row
36kg x 8 reps
40kg x 8 reps
46kg x 8 reps
50kg x 20 reps —> Challenge set, form was looser and just wanted to crank as many as I could keeping tension in my back
T-bar row
20kg x 3 sets x 30 reps
Last 10 reps on each set was with looser form, just wanted to pump the shit out my back
Underhand chest support row
20kg x 15 reps
25kg x 15 reps
30kg x 15 reps
40kg x 15 reps DROP SET 30kg x 15 reps, 20kg x 15 reps
Pronated seated cable row
23kg x 15 reps
27kg x 15 reps
32kg x 15 reps
36kg x 4 sets x 12 1.5 reps
Dumbbell pull over
24kg x 3 sets x 12 reps
Dumbbell shrug
30kg x 3 sets x 12 reps
Deadlift
60kg x 10 reps
100kg x 10 reps
140kg x 10 reps
180kg x 5 reps
Seated calves 3 sets
Standing calves 3 sets
Week 6 of blast
Added in dbol 30mg pre-workout for a 2 week on/2 week off during the remainder of this blast
Felt good going into this session. Good sleep in, low stress, lots of junk food on the weekend. Was great!! Really trying to get my ego out of squatting so making sure to do it late in my workout when my legs are tired.
Lying leg curls
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
35kg x 12 reps
40kg x 3 sets x 8 reps
DROP SET 20kg x 10 reps & 15 partials
Leg press (close stance)
2 plates x 12 reps
3 plates x 12 reps
4 plates x 12 reps
4.5 plates x 12 reps
5 plates x 12 reps
REST PAUSE DROP SET (feet together, low position) 3 plates x 15 reps x 3 sets (5 breaths between sets)
Back squat
60kg x 4 sets x 1 & 1/2 reps
Leg extension
30kg x 15 reps
35kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 12 reps
DROP SET 30kg x 8 reps, 25kg x 8 reps, 20kg x 10 reps & 15 partials
Seated leg curl
30kg x 15 reps
35kg x 3 sets 12 reps
DROP SET 30kg x 12 reps, 25kg x 12 reps, 20kg x 12 reps
Seated calves 2 sets with pauses
Standing calves 3 sets with pauses
Tuesday: Chest and shoulders
Flat hammer strength press
20kg x 15 reps
40kg x 15 reps
60kg x 12 reps
70kg x 10 reps
DROP SET 60kg x 6 reps, 40kg x 10 reps, 20kg x 10 reps & 15 partials
Incline bench
Pause off chest, not lockout, slow and controlled
60kg x 4 sets x 8 reps
Dumbbell press
30kg x 4 sets x 12 reps
DROP SET 20kg x 10 reps, 10kg x 15 reps
Cable fly
14kg x 4 sets x 30 reps (3 different positions)
DC stretch: 12kg fly for 1 minute
Lateral raise
12kg x 3 sets x 12 reps
Rear delt fly
8kg x 3 sets x 10 reps & 15kg x 3 sets x 15 reps hang swings
Seated dumbbell press
20kg x 3 sets x 12 reps
Wednesday: Back and extra biceps
Dumbbell row
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
Felt pretty strong on these, heart rate through the roof though! Pouring with sweat afterwards
Chest support row (45 degree handles)
Felt a better contraction in my back with these handles
20kg x 15 reps
30kg x 15 reps
40kg x 4 sets x 15 reps REST PAUSE 5 reps, 5 reps
Lat pulldown
30kg x 12 reps
35kg x 12 reps
40kg x 12 reps
45kg x 12 reps
50kg x 4 sets x 12 reps
Rope straight arm pulldown
30kg x 15 reps
35kg x 15 reps
40kg x 3 sets x 15 reps DROP SET 35kg/30kg/25kg x 15 reps
Dumbbell shrug
30kg x 3 sets x 12 reps (3 second pause at the top)
Deadlift
60kg x 10 reps
100kg x 3 sets x 10 reps
Lower back didn’t feel too great today so kept it light and got some reps in
Seated dumbbell curl
10kg x 3 sets x 10 reps
Cable cross over biceps curl
9kg x 3 sets x 10 reps
Overall a good workout. Was dead tired going in but once I started going I built up momentum. Bodyweight was 93.5kg which I am pretty happy about.
Diet wise I’m keeping it to the program but if I want a cheat meal after I have gotten all my scheduled meals in, I’ll have it. Weekend is full on binge. I mean I’m blasting to bulk and my bodyfat is still around 6% so I will keep this up till the end of the blast or till I hit 9-10% bodyfat. By then my weight should be close to 100kg which is the dream goal 
Friday: Legs (Extra)
Seated leg curl
20kg x 15 reps
30kg x 15 reps
40kg x 4 sets x 15 reps
Adductor machine
30kg x 3 sets x 15 reps
Back squat
60kg x 5 reps
80kg x 3 reps
100kg x 3 reps
120kg x 3 reps
140kg x 3 reps
160kg x 3 reps
180kg x 3 reps
190kg x 3 reps —> PR!!
Felt easy!! Bar was moving! I kept it to the max I could move for an explosive 3
Leg extension
(Sat off the seat to get a good contraction up the leg)
30kg x 4 sets x 20 reps
Switch feet leg curl
20kg x 3 sets x 15 reps
Walking lunges
30kg x 3 sets x 20 reps
Seated calves 3 sets
Standing calves 3 sets
Good session! Bodyweight is up, strength is going up, feel tired but nothing a decent relaxed weekend can’t fix! AND LOTS OF FOOD!
Bulk season baby!!
Week 7 650/450/30(2/2)
Monday: Legs heavy
Lying leg curl
20kg x 15 reps
25kg x 15 reps
40kg x 4 sets x 10 reps
Leg press
2 plates a side x 20 reps
3 plates a side x 20 reps
4 plates a side x 3 sets x 20 reps (slow and controlled, good squeeze, back felt good)
REST PAUSE DROP SET, 10 breaths between sets
(feet down and close together)
3 plates a side x 3 sets x 15 reps
Hack squat
40kg x 12 reps
60kg x 12 reps
80kg x 4 sets x 12 reps
These were hard and tiring but feel better
Leg extension
30kg x 12 reps
35kg x 12 reps
40kg x 4 sets x 12 reps
DROP SET
30kg x 10 reps, 25kg x 10 reps, 20kg x 10 reps & 15 partials
RDL
40kg x 3 sets x 15 reps
Seated calves 3 sets
Standing calves 3 sets
Tuesday: Chest and shoulders
Was at a new gym today so just went by feel. Goal was pump sauce!
Chest press machine (neutral handles)
30kg x 15 reps
40kg x 15 reps
50kg x 12 reps
60kg x 4 sets x 10 reps
DROP SET 45kg x 10 reps, 40kg x 10 reps, 35kg x 10 reps & 15 partials
Incline bench press
(stopping 1 inch off chest for a second, slow and controlled)
60kg x 4 sets x 10 reps
Decline dumbbell press
30kg x 4 sets x 1 reps
Twist press
20kg x 3 sets x 10 (1 1/2 reps)
Cable fly
3 angles x 3 sets x 10 - 15 reps
Peck deck
40kg x 3 sets x 20 reps & 20 partials on the last one
Lateral raises
12kg x 3 sets x 15 reps
Bent over raises
10kg x 3 sets x 15 reps
Front raises
12kg x 3 sets x 12 reps
Seated overhead press
24kg x 3 sets x 12 reps
Wednesday: Back and Biceps
Dumbbell row
(thick handles)
30kg x 10 reps
36kg x 10 reps
45kg x 10 reps
55kg x 10 reps
60kg x 10 reps —> PR!
Seated close grip row
(thick handles, to chest level, numbered weight stack)
14 x 15 reps
16 x 15 reps
18 x 4 sets x 12 reps
DROP SET 18 x 25 reps, 15 x 10 reps, 13 x 10 reps, 11 x 10 reps
Wide grip pull ups
(eccentric only)
3 sets x 5 reps
Dumbbell pull over
24kg x 4 sets x 12 reps
Rope straight arm pull down
6 x 3 sets x 12 reps
Dumbbell shrugs
30kg x 3 sets x 12 reps
Deadlift
60kg x 5 reps
100kg x 5 reps
140kg x 3 sets x 5 reps
Fat bar curl 3 sets x 10 reps
Ez reverse curl 3 sets x 10 reps
Ez close grip curl 3 sets x 10 reps
Bodyweight 92.5kg today. Seems to like this number. Deloading next week and eating a lot to get my weight up. Still fairly lean. Cheat meal everyday still, after eating all my calculated meals, running on excess to bulk.
Friday: Legs (Extra)
Seated leg curl
30kg x 15 reps
35kg x 15 reps
40kg x 15 reps
45kg x 15 reps
50kg x 4 sets x 15 reps
Adductor machine
30kg x 3 sets x 15 reps
Squat
60kg x 5 reps
100kg x 3 reps
120kg x 3 reps
140kg x 3 reps
160kg x 3 reps
180kg x 3 reps
Leg extension
30kg x 15 reps
35kg x 15 reps
40kg x 4 sets x 15 reps
Lunges
30kg x 3 sets x 20 reps
Seated calves 3 sets
Standing calves 3 sets
Deload week
Monday: Legs
Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
35kg x 3 sets x 10 reps
Leg press
2 plates a side x 10 reps x 2 sets
3 plates a side x 10 reps
4 plates a side x 3 sets x 10 reps
Leg extensions
20kg x 10 reps
30kg x 10 reps
40kg x 3 sets x 10 reps
Hack squat
1 plate a side x 3 sets x 10 reps
Dumbbell RDL
32kg x 3 sets x 10 reps
Seated calves 3 sets
Standing calves 3 sets
Tuesday: Chest and shoulders
Hammer strength press
20kg x 25 reps
30kg x 20 reps
40kg x 15 reps
50kg x 12 reps
60kg x 3 sets x 10 reps
(Chest was pumped after this)
Bench press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
130kg x 5 reps
Incline dumbbell press
24kg x 15 reps
30kg x 3 sets x 12 reps
Dumbbell fly
12kg x 12 reps
14kg x 12 reps
16kg x 3 sets x 12 reps
Lateral raise
10kg x 3 sets x 20 reps
Chest support rear delt fly
8kg x 3 sets x 12 reps
Seated overhead press
22kg x 3 sets x 15 reps
Thursday: back and biceps
Dumbbell rows
25kg x 15 reps
34kg x 12 reps
44kg x 3 sets x 10 reps each side
Chest supported rows
(45 degree handles)
20kg x 15 reps
40kg x 12 reps
60kg x 4 sets x 6 reps
Wide grip pull ups
3 sets x 5 reps
Dumbbell pullover
24kg x 4 sets x 12 reps
Underhand barbell rows
60kg x 4 sets x 10 reps
Rack pull
(just below kneecap)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
180kg x 3 sets x 5 reps
Pinwheel curls
12kg x 3 sets x 12 reps
Dumbbell preacher isolation curl
10kg x 3 sets x 12 reps each arm
Alternating dumbbell curl
14kg x 3 sets 12 reps
Friday: Legs (extra)
Seated leg curls
30kg x 15 reps
40kg x 15 reps
50kg x 6 sets x 10 reps
Adductor machine
30kg x 4 sets x 10 reps
Squat
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps
140kg x 6 reps
160kg x 6 reps
All easy, 160 felt like the last set of 6 with an explosive pop, didn’t feel like grinding heavy today
Leg extension
30kg x 4 sets x 20 reps
Single leg curl
7kg plate x 3 sets x 10 reps each leg
Seated calves 3 sets
Standing calves 3 sets
Week 9 of blast
T - 750 (first week bump 1/2 week change. Will keep this here indefinitely)
D - 600 (first week bump 1/2 week change)
Weight: 93kg
Phase 1
Monday: Chest and Shoulders
Hammer strength press
20kg x 20 reps
30kg x 8 reps
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps
70kg x 8 reps
80kg x 8 reps
Easiest I have done 4 plates a side before, felt good and solid, nice pump
Incline bench press
60kg x 8 reps
80kg x 4 sets x 8 reps
Felt a good squeeze in the upper chest, stooped an inch off the chest and not a full lock out
Bench press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 3 sets x 6 reps
Felt fast and solid, chest was getting pretty thrashed by this point but was a good couple of sets
Decline smith machine press
60kg x 8 reps
80kg x 8 reps
100kg x 4 sets x 8 reps
Good squeeze in the pecs
Dumbbell fly
14kg x 4 sets x 8 reps
14kg x 1 min stretch at the end
Nice and slow, twisting and squeezing
Lateral raise
14kg x 3 sets x 8 reps
Rear delt raise
10kg x 3 sets x 8 reps
Seated shoulder press
24kg x 3 sets x 8 reps
Solid workout.
Tuesday: Back
Hammer strength iso row
20kg a side x 8 reps
40kg x 8 reps
50kg x 8 reps
60kg x 4 sets x 8 reps each side
Wide grip neutral seated incline row
50kg x 4 sets x 8 reps
tried to slow this down as much as possible and get a good squeeze
Underhand chest support row
15kg x 8r eps
30kg x 8 reps
45kg x 4 sets x 8 reps
good pump in the back from these, not too heavy, weight just felt right
Dumbbell pull over
26kg x 4 sets x 8 reps
Dumbbell shrug
40kg x 3 sets x 8 reps
Rack pull
140kg x 4 sets x 6 reps
focussed on creating a squeeze in the lats and holding it at the top for a second or two
Wednesday: arms
Straight bar push down
6 plate x 8 reps
8 plate x 8 reps
10 plate x 8 reps
12 plate x 4 sets x 8 reps
Hammer curl
12kg x 8 reps
14kg x 8 reps
16kg x 3 sets x 8 reps
Close grip bench
60kg x 8 reps
80kg x 8 reps
100kg x 3 sets x 8 reps
Straight bar curl
20kg x 3 sets x 8 reps
Decline skullcrusher
20kg x 3 sets x 8 reps
Alternating dumbbell curl
14kg x 4 sets x 8 reps