Out From Below

Training Training Logs
81

Week 12 of 26

Wednesday:

Too the day off training.
875mg EQ (2.5ml)

Thursday: Legs

Seated leg curl
3 warm up sets
50kg x 4 sets x 8 reps

Hammer strength leg press
2 plates x 2 sets x 8 reps
3 plates x 8 reps
4 plates x 8 reps
5 plates x 8 reps
6 plates a side x 3 sets x 8 reps (240kg)
6 plates and a half a side x 8 reps (260kg)

Front squat
1 warm up set
100kg x 3 sets x 6 reps
120kg x 6 reps

Leg extension
2 warm up sets
50kg x 4 sets x 8 reps

RDL
60kg x 4 sets x 8 reps

Seated calves 3 sets
Standing calves 3 sets
Dinkey calves 3 sets

82

Week 13 of 26

900mg Test E (3ml)

Friday: Chest and shoulders

Focus was just on getting a good pump today. Trying some new things and just adding some more overall volume to the chest and shoulders

Peck deck fly
4 warm up sets of 15 reps
90kg x 15 reps
DROP SET 70/50/40/30 x 10 reps

Slight incline dumbbell press
32kg x 3 sets x 12 reps

Hammer strength neutral grip flat press
1 warm up set
3 plates each side (60kg) x 3 sets x 12 reps
DROP SET 40kg x 5

83

Week 13 of 26

900mg Test E (3ml)

Friday: Chest and shoulders

Focus was just on getting a good pump today. Trying some new things and just adding some more overall volume to the chest and shoulders

Peck deck fly
4 warm up sets of 15 reps
90kg x 15 reps
DROP SET 70/50/40/30 x 10 reps

Slight incline dumbbell press
32kg x 3 sets x 12 reps

Hammer strength neutral grip flat press
1 warm up set
3 plates each side (60kg) x 3 sets x 12 reps
DROP SET 40kg x 5 & 10 partials, 20kg x 10 reps & 10 partials

SUPERSET
Bent over cable fly 14kg/18kg/22kg x 15 reps
Push ups BW x 10 reps

SUPERSET
Seated partial lateral raise 20kg x 3 sets x 10 reps
Standing lateral raise 10kg x 3 sets x 10 reps

Rope face pull
20kg x 3 sets x 30 reps

Arnold press
14kg x 3 sets x 15 reps

Front plate raise
10kg x 3 sets x 15 reps

84

Weel 13 of 26

Phase 2

Saturday: back

Just focussed on the pump and feel today. Not heavy, just lots of reps and changing angles

Hammer strength support row
45kg x 3 sets x 15 reps DROP SET 2 sets x 10, 15 reps

Hammer strength pulldown
30kg x 3 sets x 15 reps

Reverse close grip pulldown
50kg x 3 sets x 15 reps

Neutral grip pulldown
40kg x 3 sets x 15 reps

SALPD
4 sets x 15 reps DROP SET 3 sets x 10 reps changing hand position each weight drop

85

Week 13 of 26

Phase 2

Sunday: Arms

Rope extensions
20 plate x 3 sets x 15 reps

Dips
BW x 3 sets x 15 reps

Superset
V-bar pressdown 30 plate x 3 sets x 15 reps
Reverse extension 10 plate x 3 sets x 10 reps

Superset
Single arm pulldown 5 plate x 3 sets x 15 reps
Single arm dumbbell overhead extension 6kg x 3 sets x 10 reps

Rope hammer curl
20 plate x 4 sets x 15 reps

Single arm machine biceps curl
10kg x 3 sets x failure on each arm

Cable biceps curl to the head
3.5kg x 3 sets x 15 reps

Machine preacher curl
10kg x 3 sets x 15 reps

Hammer single arm cable curl
3 sets x failure on each arm

Did something different today. Did all the triceps exercises first then biceps. Weights were really light but the bump was just ridiculous!! Didn’t need to drop set or anything, just pump till my arm was stiff.

86

Week 13 of 26

Phase 2

Monday: Legs

875mg Deca (2.5ml)

Pigged out yesterday and my weight was 95kg today. Pretty happy with that. I haven’t been below 93.5kg in a long time

Lying leg curl
5 work up sets of 15 reps nice and controlled
40kg x 12 reps DROPSET 3 sets and then partials till failure at the end

Back squat
2 warm up sets
140kg x 3 sets x 10 reps
Reps were smooth and controlled and I could feel on a lot of the reps it was all controlled in the muscle rather than by mechanical strength and leverage

Hack squat
1 plate each side x 3 sets x 15reps
These absolutely pumped my legs up! The weight was really light but I had my feet close together and lower on the pad which was set up really high. I did these pump style!

Leg extension
30kg x 4 sets x 15 repd DROPSET 10/10/15/partials 15
My legs were pretty stiff that I had trouble even just bending them so a light was just perfect for this. Just pumped the leg up even more and added in a drop set with partials at the end to nail the muscle!

Superset
Seated single leg hamstring curl 10kg/15kg/20kg x 15 reps
Bodyweight lunge: BW x 3 sets x 20 reps
I quite liked this superset. Everything was slow and controlled and working unilateral strength

Seated calves 3 sets
Standing calves 3 sets
Leg press calves 3 sets

87

Week 13 of 26

Phase 1

Tuesday: Chest and shoulders

Today the weights felt like paper… after smoking a j last night, eating tons of food and a solid sleep I think the distress just restarted my body. Felt sluggish this morning till coffee but afterwards was just killing everything in the gym!

Second day in a row my weight has been 95kg+ with still ‘good conditioning’. Loving it :slight_smile:

Slight incline dumbbell press
25,30,35,40,45kg x 8 reps
All weights were controlled, smooth and tried to keep the weight high on the chest at all times

Bench press
60,100,110,120,130,140kg x 5 reps
Reps were controlled on the way down and explosive on the way up. 3 plates a side felt like nothing but I didn’t have a spotter so just let it there. Weight felt good and technique was solid.

Incline bench press
1 warm up set
80kg x 4 sets x 8 reps
Each rep stopped an inch or two off the chest and not locked out completely.

Dumbbell fly
14kg x 3 sets x 8 reps
To finish off my chest I did light flies, suuuuuper slowly with a big squeeze at the end. Felt good to end off all the pressing with a stretching motion.

Lateral raise
14kg x 3 sets x 8 reps

Bent over rear delt fly
12kg x 3 sets x 8 reps

Upright row
35kg x 3 sets x 8 reps

Seated overhead dumbbell press
28kg x 3 sets x 8 reps

Shoulders got a good pump, kept things at moderate weight and got some good sets in.

88

Week 13 of 26

875mg EQ (2.5ml)

Phase 1

Wednesday: Back

Single arm dumbbell row
30, 35, 40, 45, 50kg x 8 reps each arm

Chest support row (straight handles)
2 warm up sets
60kg x 4 sets x 8 reps

Underhand t-bar row
1 warm up set
40kg x 4 sets x 8 reps

Seated close grip row
2 warm up sets
75kg x 4 sets x 8 reps

Dumbbell pullover
28kg x 4 sets x 8 reps

Dumbbell shrugs (with a 2sec pause)
40kg x 4 sets x 8 reps

Barbell shrug (with a 2sec pause)
60kg x 4 sets x 8 reps

89

Week 13 of 26

Phase 1

Thursday: Arms

v-bar press down
4 warm up sets of 8 reps
70kg x 4 sets x 8 reps
75kg x 8 reps
82kg x 8 reps

Hammer curls
1 warm up set
18kg x 4 sets x 8 reps

Dip machine
3 warm up sets
112kg x 4 sets x 8 reps

Spider curl
1 warm up set
20kg x 4 sets x 8 reps

Close grip bench press
2 warm up sets
100kg x 4 sets x 8 reps

Reverse Ez curl
20kg x 4 sets x 8 reps

Incline skullcrusher
30kg x 4 sets x 8 reps

Seated alternating dumbbell curl
14kg x 4 sets x 8 reps

Just straight sets, lots of volume and trying to get strong on these arm movements

90

Week 14 of 26

Phase 1

900mg Test E (3ml)
Week 1/2 30mg dbol

Friday: Legs

Seated leg curl
2 warm up sets
45kg x 4 sets x 8 reps

Back squat
60kg x 8 reps
100kg x 8 reps
140kg x 6 reps
160kg x 6 reps
180kg x 5 reps
200kg x 3 reps —> Rep PR!!
Squats felt FUCKING easy today :smiley:

Leg press
1 warm up set
5 plates a side x 4 sets x 8 reps

Leg extension
4 warm up sets
60kg x 4 sets x 8 reps

Deadlift
100kg x 4 sets x 8 reps

Seated calves (3 different positions)
9 sets x 8 reps

91

Week 14 of 26

Phase 2

Week 1/2 30mg dbol

Saturday: Chest and shoulders

Minimal sleep, early morning before tattoo! Watched lamb of god last night… was kiff!!

Pec/rear delt machine flies
3 work up sets to 93kg x 15 reps

Decline chest press machine
3 warm up sets
70kg x 3 sets x 15 reps DROP SET 3 sets x 10 reps

Hammer press (neutral grip)
40kg x 3 sets x 15 reps

Cable fly
2 warm up sets
24kg x 3 sets x 15 reps

Bent over cable fly
14kg x 3 sets x 15 reps

Lateral raise
12kg x 3 sets x 15 reps DROP SET 10/8/6/4 x 10 reps

Behind the back cable lateral raise
5kg x 3 sets x 15 reps each arm

Rope face pull
30kg x 3 sets x 15 reps

Bent over one arm rear delt fly
5kg x 3 sets x 15 reps

Rear delt machine
40kg x 3 sets x 15 reps

Just quick pumps before the tattoo… rest day tomorrow. Can’t take 2 days off training… just can’t so quickly got a workout in!

92

Week 14 of 26

Phase 2

875mg - Deca (2.5ml)

Monday: Back

Straight bar lat pulldown
2 warm up sets
45kg x 3 sets x 15 reps

Rope straight arm pulldown
35kg x 3 sets x 15 reps

Lat pulldown
52kg x 3 sets x 15 reps

Close grip pulldown
52kg x 3 sets x 12 reps

One arm side crunch pulldown
14kg x 3 sets x 15 reps each side

Underhand one arm cable row
14kg x 3 sets x 15 reps

Wide grip assisted pull up
3 sets x 12 reps

So basically today was hitting various angles, keeping it light and working the pump. Focus on a phase 2 back day is vertical pulling and staying away from rowing motions as much as possible

93

Week 14 of 26

Phase 2

Week 1/2 30mg dbol pre-workout

Tuesday: Arms

SUPERSET
Rope extension: 3 warm up sets, 45kg x 3 sets x 15 reps
Rope hammer curl: 40kg x 3 sets x 15 reps

SUPERSET
Overhead v-bar triceps extenson: 2 warm up sets, 50kg x 3 sets x 15 reps
V-bar cable curl: 40kg x 3 sets x 15 reps

SUPERSET
Preacher curl machine: 10kg x 3 sets x 15 reps
Dips: BW x 3 sets x 15 reps

SUPERSET
Single arm triceps reverse extension: 10kg x 3 sets x 15 reps each arm
Single arm biceps cable curl: 10kg x 3 sets x 15 reps each arm

SUPERSET
Single arm biceps curl machine: 10kg x 3 sets x failure on each arm
Triceps twist kickbacks: 5kg x 3 sets x 15 reps

So basically just did lots of supersets today, first with bi-lateral then ending off with unilateral works. Just focused on getting a pump and squeezing the muscle. Nothing fancy.

94

Phase 2

875mg EQ (2.5ml)
30mg dbol pre-workout

Wednesday: Legs

Leg extension
20kg x 20 reps
30kg x 20 reps
40kg x 20 reps
50kg x 15 reps
55kg x 15 reps
60kg x 12 reps
65kg x 10 reps
DROPSET 40/30/20 x 10 reps

Seated leg curl
30kg x 2 sets x 15 reps
40kg x 3 sets x 15 reps

Hack squat
Narrow stance
1 plate a side x 3 sets x 20 reps

Leg press
Wider stance
2 plates a side x 3 sets x 20 reps

Superset
1 leg standing hamstring curl: 20 plate x 3 sets x 15 reps each leg
Walking bodyweight lunges: BW x 3 sets x 20 reps

9 sets of various calf exercises kept really light

95

Phase 2

350 EQ
350 Deca
300 Test E
60mg dbol pre-workout

Friday: Chest and Shoulders

Slight incline dumbbell press
24kg x 8 reps
30kg x 8 reps
36kg x 8 reps
44kg x 8 reps
50kg x 8 reps —> PR!! Felt really good, strong and smooth with pauses at the bottom

Bench press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 5 reps

Incline bench press
80kg x 4 sets x 8 reps

Slight incline dumbbell fly
16kg x 4 sets x 8 reps

Lateral raise
14kg x 3 sets x 8 reps

Upright row
35kg x 3 sets x 8 reps

Bent over rear delt fly
14kg x 3 sets x 8 reps

Seated dumbbell press
28kg x 3 sets x 8 reps

Weight was 96.2kg today :smiley:

96

Phase 2

Saturday: Back

Dumbbell rows
1 warm up set
40kg x 4 sets x 8 reps on each arm

Chest support rows (wide handles)
2 warm up sets
60kg x 4 sets x 8 reps

Underhand t-bar rows
1 warm up set
40kg x 2 sets x 8 reps
45kg x 8 reps
50kg x 8 reps

Low cable row
1 warm up set
90kg x 3 sets x 8 reps

Incline wide neutral row
75kg x 3 sets x 8 reps

Dumbbell shrug
40kg x 3 sets x 8 reps

Shrug on machine
105kg x 3 sets x 8 reps

97

Phase 2

Monday: Arms

1ml EQ

98

Phase 2

Monday: Arms

1ml EQ & Deca
60mg Dbol pre-workout

V-bar pressdown
30,40,50,60kg x 8 reps
75kg x 4 sets x 8 reps

Seated hammer curls
18kg x 4 sets x 8 reps

Close grip bench press
2 warm up sets
100kg x 4 sets x 8 reps
120kg x 5 reps

Ez barbell curl
30kg x 4 sets x 8 reps

Overhead dumbbell extension
30kg x 4 sets x 8 reps

Barbell curl
30kg x 4 sets x 8 reps

Decline skullcrusher
30kg x 4 sets x 8 reps

Alternating dumbbell curls
16kg x 4 sets x 8 reps

99

week 15

100

Week 15

Phase 1

Tuesday: Legs

Lying leg curl
25kg x 8 reps
30kg x 8 reps
35kg x 8 reps
40kg x 4 sets x 8 reps

Back squat
60kg x 2 sets x 8 reps
100kg x 8 reps
140kg x 8 reps
180kg x 5 reps

Leg press
2 warm up sets
4 plates a side x 4 sets x 8 reps
Knee was feeling pretty funny after the squats so didn’t go too heavy on this

Leg extension
3 warm up sets
50kg x 4 sets x 8 reps

RDL
60kg x 4 sets x 8 reps
80kg x 8 reps
100kg x 8 reps

Seated calves 4 sets
Standing calves 4 sets