Thursday: Legs
Leg curl
20kg x 8 reps
25kg x 8 reps
30kg x 8 reps
35kg x 8 reps
40kg x 3 sets x 8 reps
Hammer strength leg press
2 plates a side x 8 reps
3 plates a side x 8 reps
4 plates a side x 8 reps
5 plates a side x 8 reps
6 plates a side (240kg) x 4 sets x 8 reps
Hack squat
40kg x 8 reps
80kg x 4 sets x 8 reps
Front squat
60kg x 8 reps
80kg x 4 sets x 8 reps
RDL
60kg x 4 sets x 8 reps
Seated calves 3 sets
Standing calves 3 sets
Donkey calves 3 sets
Phase 2
Friday: chest and shoulders
Machine fly
30kg x 15 reps
50kg x 15 reps
60kg x 15 reps
80kg x 15 reps, 5 forced reps x 3 sets, last set partials till failure and drop set 15 reps for 4 sets
Hammer strength press
40kg x 3 sets x 15 reps
Incline dumbbell press
30kg x 3 sets x 12 reps, drop set 20kg x 12 reps, 10kg x 15 reps
1 and a half press
20kg x 3 sets x 10 reps, 5 full reps
Superset
Push ups x 3 sets x 10 reps
Cable fly
18kg x 3 sets x 15 reps, Drop set 15 reps x 3 sets
Cable lateral raise
9kg x 3 sets x 12 reps each side
Cable rear delt fly
4.5kg x 3 sets x 15 reps
Machine rear delts
30kg x 3 sets x 15 reps
Face pull
20kg x 3 sets x 20 reps
Saturday: Back
Hammer strength row
1 warm up set
30kg x 2 sets x 15 reps each side
42.5kg x 15 reps
Drop set 30kg x 10 reps, 12.5kg x 15 partials each side
Hammer grip wide lat pulldown
1 warm up set
50kg x 3 sets x 12 reps
Hammer strength wide grip lat pulldown
30kg x 3 sets x 15 reps
Close grip pulldown
50kg x 3 sets x 15 reps
Rope straight arm pulldown
30kg x 3 sets x 15 reps
Straight arm pulldown
40kg x 3 sets x 15 reps
So today I focussed on lighter weights, going for the pump. Lots of pull down movements and short rest breaks too.
Going to take tomorrow off, need a days rest I can feel my body needs it.
Week 10 of blast
T - 750 (Second week bump 2/2 week change. Will keep this here indefinitely)
D - 600 (Second week bump 2/2 week change)
Nice work man! How tall/how much do you weigh?
Phase 2
Week 1/2 of dbol 30mg pre workout
Monday: Arms
Gym was super packed so made up the routine on the spot
Rope press down
few warm up sets
40kg x 3 sets x 15 reps Drop set
SUPERSET
Rope hammer curl
30kg x 3 sets x 15 reps Drop set
Ez curl
25kg x 3 sets x 12 reps
SUPERSET
Bodyweight dips
BW x 3 sets x 15 reps
V bar pressdown
50kg x 3 sets x 15 reps
Straight bar cable curl
30kg x 3 sets x 15 reps Drop set
Ceaser extension
15kg x 3 sets x 15 reps each arm
SUPERSET
Cable concentration curl
10kg x 3 sets x 15 reps each arm
Arms were super pumped after this. Literally just attacked each angle of the bicep and tricep with 4 exercises. So around 12 sets each with a couple drop sets thrown in.
[quote]MindBodySwole wrote:
Nice work man! How tall/how much do you weigh?
[/quote]
Thanks dude!
I am around 5ft 7 and my weight throughout the day is 93kg (205lbs). Give or take a kg depending on the meals I eat.
Phase 2
Tuesday: Legs
Seated leg curl
2 warm up sets
50kg x 3 sets x 15 reps, Drop set x 3 times
Back squat
1 warm up set
100kg x 3 sets x 15 reps
Have not done high rep squats since god knows when… really light but BURNED!!
Leg press
3 plates a side x 3 sets x 25 reps
Leg pump of note…
Leg extension
30kg x 3 sets x 15 reps, Drop set x 2 times and partials
My legs were so pumped I couldn’t flex them or bend at the knee, they were past failure already… So took it light and tried to add as much intensity as I could with lighter weight. embarassing but legs were thrashed today…
Standing one leg curl
5kg x 3 sets x 12 reps each side
Seated calves 3 sets
Standing calves 3 sets
Donkey calves 3 sets
Legs were pumped beyond belief today… Everything was super light but the high reps killed me, rest breaks were short, gym was stupid hot but feeling good though. I need this to get my body to grow. DONE with trying to lift the heaviest weight possible but still not walking around as big as I want. I’m trusting the system and ideal of bodybuilding and realise I’m not a powerlifter anymore.
Phase 1
Wednesday: Chest and shoulders
Felt really good today.
Gone through phase 1 and 2 and have enjoyed the change up in training, feeling fresh each session. Thought I would need today off but got some new music and had the gf with me, so had all the motivation I needed 
Hammer strength press
20kg x 8 reps
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
Felt amazing!! Each rep was controlled with good technique and squeeze, 4 plates a side has never felt this easy 
Incline press
1 warm up set
80kg x 4 sets x 8 reps
Much easier than last week, better squeeze and smooth control throughout the movement
Bench press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 5 reps
Reps were fast, controlled and felt strong all the way through.
Smith machine decline press
1 warm up set
100kg x 4 sets x 8 reps
Dumbbell fly
14kg x 4 sets x 8 reps
Lateral raises
14kg x 3 sets x 8 reps
Bent over raises
12kg x 3 sets x 8 reps
Seated dumbbell press
24kg x 4 sets x 8 reps
Phase 1
Thursday: Back
Another solid training session. Going to take tomorrow off though, feel like today was a decent enough session to earn a rest day tomorrow. Adding in another compound to my stack and jacking everything up so it will be a good day to rest up, get some calories in and get the shit to start getting on the job
Dumbbell row
30kg x 8 reps each side
35kg x 8 reps each side
40kg x 8 reps each side
45kg x 8 reps each side
50kg x 8 reps each side
Reps felt really good. Grip was feeling strong and the contraction was great. Good tempo too!
Chest support row (45 degree handles)
2 warm up sets
45kg x 4 sets x 8 reps
Tried to get a good stretch and keep the reps slow and controlled
Incline seated row (close grip handles)
50kg x 4 sets x 8 reps
Super slow squeeze to the sternum, trying to get the lower lats to do the work. Great pump!
Dumbbell pull over
2 warm up sets
28kg x 4 sets x 8 reps
Dumbbell shrug
40kg x 3 sets x 8 reps
A second or two contraction at the top
Deadlifts
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps
180kg x 3 reps
220kg x 1 rep
Back was feeling great, speed and power was there. Decided to get heavy and see what happens. No belt at the end of a back workout, I’m happy with 220kg double overhand with straps.
Friday: Off day
Taking today off as much as I am pumped to train I can feel my body needs the rest day.
But today I started the last 16 weeks of my blast
900mg Test E
875mg EQ
875mg Deca
30mg dbol 2 weeks on/off pre workout
Pinning 350mg EQ, 350mg Deca, 300mg Test E Friday and Monday (3ml)
Pinning 175mg EQ, 175mg Deca, 300mg Test E Wednesday (2ml)
Phase 1
Saturday: Arms
V-bar push down
4 warm up sets of 8 reps
65kg x 4 sets x 8 reps
Did these nice and slow with a good squeeze at the bottom held for a second. Good pace, felt great!
Hammer curls
18kg x 4 sets x 8 reps
Good pace, good squeeze, felt good!
Close grip bench
2 warm up sets
100kg x 4 sets x 8 reps
Really easy, tried to really focus on the triceps pump, liking these a lot!
Seated preacher curl
15kg x 4 sets x 8 reps
Hate this exercise, so tried to find a good elbow position, got a good pump but not my favourite lol!
Slight decline skullcrusher
30kg x 4 sets x 8 reps
Let the bar over my head slightly to get a good stretch, felt these hit pretty hard but the weight felt easy
Had some time left so just went through
1 arm behind the head extension
10kg, 12kg, 14kg x 8 reps each side
1 arm dumbbell curl
10kg, 12kg, 14kg x 8 reps
So that’s 15 sets for arms today as opposed to the 10 sets I usually do. Reason being is that I’m taking tomorrow off again so wanted to get some good volume in today. Next week is 6 days in a row so I’m not too phased about another rest day. Be good for weight gain since I’m bulking.
Phase 1
Monday: Legs
Lying leg curl
3 warm up sets
40kg x 4 sets x 8 reps
Leg press
3 warm up sets
6 plates a side x 3 sets x 8 reps
Front squat
1 warm up set
100kg x 4 sets x 6 reps
Hack squat
2 plates a side x 4 sets x 8 reps
RDL
60kg x 4 sets x 8 reps
Seated calves 3 sets
Standing calves 3 sets
Donkey calves 3 sets
Phase 2
Tuesday: Chest and shoulders
No real plan today. New gym, limited equipment, just went for the pump!
Seated hammer press
15kg x 15 reps
40kg x 15 reps
45kg x 15 reps
55kg x 12 reps DROP SET 45kg x 8 reps, 30kg x 8 reps, 15kg x 10 reps
SUPERSET
Neutral chest machine press: 40kg, 45kg, 50kg x 12 reps
Peck deck: 30kg x 10 reps, 5 partials and a 10 second hold
Cable fly
3 positions (high, middle, low) x 10 reps x 3 sets DROP SET at the end of the last set
SUPERSET
Dumbbell hex press: 20kg x 15 reps x 3 sets
Pec minor dip: BW x 15 reps x 3 sets
Lean away cable lateral raise
1 plate x 3 sets x 20 reps each side
Cable upright row
4 plates x 3 sets x 15 reps
Rope face pull
3 plates x 3 sets x 15 reps
Straight bar cable raise
3 plates x 3 sets x 15 reps
Seated overhead press machine
30kg x 3 sets x 15 reps
Week 11 of 26 blast done
Week 2 of 2 dbol preworkout done
Weight was 95.5kg today at its highest its ever been
Phase 2
Wednesday: Back
Seated row machine
20kg x 15 reps each side
40kg x 15 reps each side
60kg x 15 reps each side
80kg x 15 reps each side DROP SET 70/60/50 x 10 reps each side
Reverse close grip pull down
2 warm up sets
50kg x 3 sets x 12 reps
Hammer grip pulldown
50kg x 3 sets x 15 reps
Wide grip pulldown
50kg x 3 sets x 12 reps DROP SET 40/30 x 10 reps
Rope straight arm pulldown
2 warm up sets
50kg x 3 sets x 15 reps
Straight bar pulldown
40kg x 3 sets x 12 reps DROP SET 30/25/20 x 15 reps
Lats were PUMPED!!
Phase 2
Thursday: Arms
SUPERSET
Rope triceps extensions: 3 warm up sets, 40kg x 3 sets x 15 reps
Rope hammer curls: 3 warm up sets, 40kg x 3 sets x 15 reps
SUPERSET
Ez bar curl: 15kg x 3 sets x 20 reps (2 different hand positions x 10 reps)
Dips: BW x 3 sets x 15 reps
SUPERSET
V-bar press down
Week 12 of 26
Test E: 900mg
Phase 2
Friday: Legs
SUPERSET
Seated leg curls: 2 warm up sets, 40kg x 3 sets x 15 reps
DB RDL: 30kg x 3 sets x 10 reps
SUPERSET
Back squat: 60kg, 80kg, 100kg x 10 reps, last set DROP SET 140kg x 10 reps, 100kg x 10 reps, 60kg x 10 reps
Leg extension: 40kg x 3 sets x 15 reps
SUPERSET
Leg press: 2 plates a side x 3 sets x 15 reps
Hack squat: 1 plate a side x 3 sets x 10 reps
SUPERSET
Single leg curl: 5kg x 3 sets x 10 reps each side
Lunge: BW x 3 sets x 20 reps
Seated calves 3 sets
Standing calves 3 sets
Leg press calves 3 sets
Week 12 of 26
Phase 1
Monday: Chest and Shoulders
Neutral chest machine
4 warm up sets
80kg x 4 sets x 10 reps
Incline barbell press
1 warm up set
80kg x 4 sets x 8 reps
Bench press
2 warm up sets
100kg x 4 sets x 8 reps
Dumbbell fly
14kg x 4 sets x 8 reps
Dumbbell lateral raise
14kg x 3 sets x 8 reps
Upright row
30kg x 3 sets x 8 reps
Rear delt fly
12kg x 3 sets x 8 reps
Seated overhead dumbbell press
25kg x 3 sets x 8 reps
Decent session. Looking forward to the rest day tomorrow. Weight was 94.5kg today which is good, looking lean-ish still for this size. Feeling strong but need a rest day and lots of food to recover tomorrow.
Week 12 of 26
Deca 875mg (2.5ml) today
Phase 1
Monday: Back
Dumbbell row
30kg x 8 reps
40kg x 8 reps
50kg x 4 sets x 8 reps each side
Really easy, got a good pump, tried to really focus in on the lats doing the work
Chest support row (angled handles)
2 warm up sets
60kg x 4 sets x 8 reps
Incline close grip cable row
1 warm up set
60kg x 4 sets x 8 reps
Dumbbell pullover
1 warm up set
24kg x 4 sets x 8 reps
Dumbbell shrug
40kg x 3 sets x 8 reps
Rack pull
3 warm up sets
180kg x 3 sets x 3 reps
Week 12 of 26
Phase 1: Arms
V-bar pressdown
Used a new cable machine today
5 warm up sets
35 x 4 sets x 8 reps
40 x 8 reps
42.5 x 8 reps
Hammer curls
18kg x 4 sets x 8 reps
Close grip bench press
4 warm up sets
140kg x 5 reps
Back off sets 100kg x 3 sets x 6 reps
Straight bar preacher curl
25kg x 4 sets x 8 reps
Slow eccentric with a strong powerful concentric
Seated overhead dumbbell extension
2 warm up sets
35kg x 4 sets x 8 reps
Alternating dumbbell curls
16kg x 4 sets x 8 reps
Bent over triceps cable extension
25 x 4 sets x 8 reps
30 x 8 reps
32.5 x 8 reps
Cable v-bar biceps curls
20kg x 6 sets x 8 reps with 2 different hand grips (3 sets each)