Week 15
Phase 2
Wednesday: Chest and shoulders
Peck deck
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps DROP SET 55/45/35 x 10 reps
Hammer press
1 warm up set
2 x 15kg each side x 3 sets x 15 reps
Neutral machine press
60kg x 3 sets x 20 reps
Cable fly
7.5kg each side x 2 positions x 15/15 reps x 4 sets
Chest was blown up at this point…
Superset
Seated half raises: 16kg x 15 reps x 3 sets
Standing lateral raises: 10kg x 3 sets x 10 reps
Superset
Chest supported rear delt swings: 14kg x 3 sets x 15 reps
Bent over rear delt flies: 10kg x 3 sets x 10 reps
Rope face pull
15kg x 3 sets x 15 reps
One arm bent over rear delt cable fly
5kg x 3 sets x 15 reps each side
Light weights, high reps, through in supersets, weight today was 95kg
Week 15
Phase 2
Thursday: Back
Lat pulldown
3 warm up sets
60kg x 3 sets x 15 reps
Neutral grip pulldown
40kg x 3 sets x 15 reps
Reverse seated close grip pulldown
50kg x 3 sets x 12 reps
Single arm pulldown
7.5kg x 3 sets x 15 reps each side
Straight arm pulldown (straight bar)
3 warm up sets
40kg x 3 sets x 15 reps
Straight arm pulldown (rope)
30kg x 3 sets x 20 reps
Assisted pull up machine ( 3 grips )
10/10/10
8/8/8
5/5/5
Week 16
Phase 2
Friday: Arms
1ml EQ, Deca, Test
Good session today, just went by feel and made up shit on the spot. Solid pump!!
Rope pressdown
2 warm up sets
40kg x 3 sets x 15 reps
Overhead v-bar extension
50kg x 3 sets x 15 reps DROPSET 40kg/30kg x 15 reps
Superset
V-bar press down: 50kg x 3 sets x 15 reps
Reverse extension: 20kg x 3 sets x 15 reps
Superset
Overhead single arm extension: 8kg x 3 sets x 10 reps
Twist kick backs: 5kg x 3 sets x 15 reps
Seated dumbbell curl (hands to the outside)
10kg x 3 sets x 15 reps
One arm preacher curl
8kg x 3 sets x 10 reps on each arm
Dumbell spider curl
8kg x 3 sets x 20 reps
Arm curl machine
3 sets x 3 sets to failure on each arm
Week 16
Phase 2: Legs
Left knee is still bothering me slightly… going to take a full week to recover my legs and really get more proactive with foam rolling and mobility work before training.
Seated leg curl
30kg x 25 reps
35kg x 20 reps
40kg x 3 sets x 15 reps
50kg x 15 reps DROP SET 35kg x 10 reps, 25k x 10 reps
Leg extension
30kg x 25 reps
35kg x 20 reps
40kg x 15 reps
50kg x 3 sets x 15 reps
Hack squat
1 plate a side x 3 sets x 15 reps
Front squat
60kg x 3 sets x 15 reps
One leg curl
5kg x 3 sets x 15 reps on each leg
Seated calves 4 sets
Standing calves 4 sets
Week 16
Phase 1: Chest and Shoulders
Incline dumbbell press
24kg x 8 reps
32kg x 8 reps
42kg x 3 sets x 8 reps
Bench press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 6 reps
Incline bench press
60kg x 8 reps
80kg x 4 sets x 8 reps
Incline fly
10kg x 8 reps
14kg x 8 reps
20kg x 4 sets x 8 reps
Lateral raises
15kg x 3 sets x 8 reps
Bent over rear delt fly
13kg x 3 sets x 8 reps
Seated overhead dumbbell press
30kg x 4 sets x 8 reps
Week 16
Phase 1: Back
Dumbbell rows
30kg x 8 reps
40kg x 8 reps
50kg x 3 sets x 8 reps
Seated close grip row
3 warm up sets
97kg x 4 sets x 8 reps
Chest supported row
2 warm up sets
45kg x 6 sets x 8 reps (changed grip at 3 sets)
Underhand t-bar row
40kg x 4 sets x 8 reps
Dumbbell pullover
1 warm up set
24kg x 3 sets x 8 reps
Dumbbell shrug
40kg x 4 sets x 8 reps
Barbell shrug
60kg x 4 sets x 8 reps
Weight is around 94.5kg
Week 17: Arms
Decided from now on doing biceps first… I need to bring it up compared to my triceps.
Hammer curls
14kg x 8 reps
19kg x 8 reps
24kg x 3 sets x 8 reps
26kg x 8 reps
Ez barbell curl
30kg x 4 sets x 8 reps
Seated alternating curl
15kg x 4 sets x 8 reps
One arm preacher curl
10kg x 4 sets x 8 reps each side
V-bar press down diff weight stack
15/20/25/30kg x 8 reps
35kg x 4 sets x 8 reps
Weighted dips
20kg plate x 4 sets x 8 reps
Behind the head dumbbell extension
30kg x 4 sets x 8 reps
Lying dumbbell extensions
10kg x 4 sets x 8 reps
So far strength is really high, feeling small though but the scale is still around 94kg. I guess first week at work drains pretty hard, so enjoying the 3 rest days a week now, which is going to be good for growth I have to stop kidding myself on high frequency training. That’s good for conditioning, not growth. Have to increase day per day calories though.
Week 17
Sunday: Legs
Lying leg curl
20, 25, 30, 35kg x 8 reps
40kg x 4 sets x 8 reps
Good form, solid squeeze, felt good
Back squat
60, 80, 100, 120, 140, 160kg x 8 reps
180kg x 3 reps
Squats were tiring today for some reason, maybe lack of food, but going up to 160kg x 8 reps felt good, took a work up set for 3 reps just to get some overall load on the legs
Hammer strength leg press
2 plates, 3 plates x 8 reps
4 plates x 4 sets x 8 reps —> Good contraction and solid form
5 plates x 8 reps
6 plates x 8 reps
RDL
80kg x 4 sets x 8 reps
Seated calves
40kg x 4 sets x 8 reps
50kg x 8 reps
60kg x 8 reps
Standing calves
75kg x 4 sets x 8 reps
Week 17
Phase 2
Monday: Chest and Shoulders
Wasn’t happy with this session, I’ll change some things next time
Cable fly
7.5 plate x 15 reps
10 plate x 15 reps
12.5 plate x 20 reps (2 positions x 10 reps)
Neutral chest press machine
50kg x 3 sets x 15 reps
Fly press
22kg x 3 sets x 12 reps
Peck deck
30kg x 25 reps
35kg x 20 reps
40kg x 3 sets x 15 reps partials
Week 17
Phase 2
Monday: Chest and Shoulders
Wasn’t happy with this session, I’ll change some things next time
Cable fly
7.5 plate x 15 reps
10 plate x 15 reps
12.5 plate x 20 reps (2 positions x 10 reps)
Neutral chest press machine
50kg x 3 sets x 15 reps
Fly press
22kg x 3 sets x 12 reps
Peck deck
30kg x 25 reps
35kg x 20 reps
40kg x 3 sets x 15 reps + partials & DROP SET x 2 sets x 10/15 reps
Seated bent arm lateral raises
10kg x 3 sets x 25 reps & DROP SET 8kg x 10 reps, 6kg x 10 reps
Superset
Bent over rear delt swings 15kg x 3 sets x 15 reps
Bent over rear delt raise 10kg x 3 sets x 10 reps
Static single arm overhead dumbbell press
18kg x 3 sets x 10 reps + 5 partials
Single arm cable rear delt raise
2.5kg x 3 sets x 15 reps on each arm
Plan for the year
So far:
20 weeks Deca
10 weeks EQ
20 weeks Test
Orals in and out
Next step:
Mass Base: 300mg Test E, 1.2g Deca, 300 mg EQ
Mass 1: NPP 4 Weeks
Mass 2: Tbol 4 Weeks
Mass 3: NPP 4 weeks
Mass 4: Dbol or Superdrol 4 weeks
Goal is 98-100kg and hold it there on a cruise before hitting lean blasts
Next step:
Lean base: 150mg Test E, 1.2g EQ, 150mg Deca, 300mg Mast E
Lean gain: Tren A 4 Weeks
Lean gain: Anadrol 4 Weeks
Lean gain: Tren A 4 Weeks
Lean gain: Anapolon 4 weeks
Goal is to keep 98kg+ and get as long as possible before cruising
Cruise dose: 150mg Test E, 150mg Deca, 150mg EQ
Week 17
Phase 2
350mg Deca
350mg EQ
Wednesday: Back and Biceps
Lat pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 12 reps
60kg x 15/12/12
Reverse grip pulldown
40kg x 3 sets x 15 reps
Close grip pulldown
50kg x 3 sets x 15 reps DROPSET 40kg x 10 reps, 30kg x 10 reps
Straight arm pulldown
20 plate x 3 sets x 15 reps
Rope pulldown
15 plate x 3 sets x 15 reps
Seated dumbbell curls
6kg x 3 sets x 25 reps
Seated hammer curls
6kg x 3 sets x 25 reps
One arm preacher curl
6kg x 3 sets x 15 reps each arm
Phase 2
Friday: Arms
300/300/300 Test/Deca/EQ
Weight was 95.5kg today
Superset
Rope pressdown: 20 plate x 3 sets x 15 reps
Straigth bar cable curl: 15 plate x 3 sets x 15 reps
Superset
V-bar pushdown: 20 plate x 3 sets x 20 reps
Rope cable drag curls: 10 plate x 3 sets x 25 reps
Behind the neck rope extensions
12.5 plate x 3 sets x 15 reps DROPSET 10/8/5 plates x 10 reps
Seated biceps curl
10kg x 2 sets x 15 reps
15kg x 15 reps
20kg x 2 sets x 15 reps
Single arm DROP SET 20/15/10/5 x failure on each arm
Superset
Single arm reverse extension: 5 plate x 3 sets x 15 reps on each arm
Singe arm biceps curl: 5 plate x 3 sets x 15 reps each arm
Massive pump. Took little weight and hardly any warm up sets to get pumped. Went with it today. Felt good. Hit various angles and kept the reps super high!
Phase 2
Saturday: Legs
Seated leg curls
20kg x 25 reps
30kg x 20 reps
40kg x 3 sets x 15 reps
50kg x 15 reps DROP SET 40kg x 10 reps, 30kg x 10 reps, 20kg x 10 reps
Leg extension
20kg x 25 reps
25kg x 20 reps
30kg x 15 reps
35kg x 15 reps
40kg x 3 sets x 15 reps DROPSET 30kg x 10 reps, 20kg x 10 reps
Leg press
2 plates a side x 3 sets x 25 reps
Superset
Single leg leg press: 40kg x 3 sets x 15 reps each leg
Dumbbell RDL: 20kg each hand x 3 sets x 15 reps
Seated calves 6 sets
Standing calves 3 sets
Super light weights, high reps, tried to focus on good muscle contraction. Rest breaks 45sec - 1min
Weight 94.5kg @ 5.8% bodyfat
Phase 1
Week 18
Monday: Chest and Shoulders
Weight was 96kg after pigging out the night before and getting in around 4 meals before training.
Slight incline dumbbell press
20kg x 8 reps
30kg x 8 reps
40kg x 4 sets x 8 reps —> Good form and pump
Bench press
Constant tension style
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
Full power bench
120kg x 5 reps
140kg x 5 reps —> Best I’ve done 5 reps on 3 plates
Incline dumbbell press
30kg x 4 sets x 8 reps —> Super easy, focused on slow eccentric and concentric
Incline dumbbell fly
19kg x 3 sets x 8 reps
Seated bent arm lateral raises
12kg x 4 sets x 8 reps
Standing straight arm lateral raises
10kg x 3 sets x 8 reps
Bent over lateral raises
12kg x 3 sets x 8 reps
Seated dumbbell press
30kg x 3 sets x 8 reps
Phase 1
Week 18
Wednesday: Back and accessory
Dumbbell rows
20kg x 8 reps
30kg x 8 reps
40kg x 8 reps
50kg x 3 sets x 8 reps
Seated close grip rows
82kg x 8 reps
90kg x 8 reps
105kg x 3 sets x 8 reps
Chest support row (high handles)
30kg x 8 reps
45kg x 4 sets x 8 reps
Underhand t-bar rows
20kg x 8 reps
40kg x 4 sets x 8 reps
Dumbbell pullover
18kg x 8 reps
26kg x 4 sets x 8 reps
Dumbbell shrugs
42kg x 3 sets x 8 reps
Smith machine shrug
60/80/100kg x 8 reps
6 sets of forearm curls pronated and supinated
Phase 1
Week 1/4 of Mass Base
250mg Test
300mg Deca
Friday: Arms
Seated hammer curls
14kg x 8 reps
18kg x 4 sets x 8 reps
Slow, controlled and squeeze at the top, no swinging.
Alternating dumbbell curls
14kg x 3 sets x 8 reps
Took these slow and controlled
Barbell curl
35kg x 4 sets x 8 reps
Have to get stronger at these, my wrists don’t like it but keeping at it. Tried to control as much as possible.
One arm preacher curl
Took these SUPER SLOW and really focused on the squeeze. About 5 seconds up, hold and squeeze. Arms were blown up!!
6kg x 3 sets x 8 reps each side
V-bar triceps press down
15 plate x 8 reps
20 plate x 8 reps
25 plate x 8 reps
30 plate x 4 sets x 8 reps
Super slow, pause at the squeeze and controlled return driving elbows back a bit to stretch the triceps
Dips
4 sets x 8 reps
Super slow and strict
Dumbbell overhead extension
25kg x 4 sets x 8 reps
Slow, pause at the stretch and controlled it
One arm triceps press down
5kg x 3 sets x 8 reps each side
Not heavy at all today, but slow and controlled movements.
Phase 1
Week 1/4 of Mass Base
250mg Test
300mg Deca
Sunday: Legs
Lying leg curl
25kg x 8 reps
30kg x 8 reps
35kg x 8 reps
40kg x 4 sets x 8 reps
Best these have ever felt, hamstrings were crunching hard 
Hammer leg press
2 plates x 8 reps
3 plates x 8 reps
4 plates x 8 reps
5 plates x 4 sets x 8 reps
Perfect technique, great quad squeeze, stretched antagonist muscles the whole workout which kept my lower back and knees 100%. Weight felt light but heavy enough for what I wanted for the pump
Hack squat
1 plate x 4 sets x 8 reps
Close stance, perfect depth, great slow squeeze
2 plate x 8 reps
Wanted to work up just a tad, felt strong and easy but quads were getting thrashed by here with the slow tempo and control. Can work these up next time
Back squat
80kg x 4 sets x 8 reps
Quad focus stance, slow and controlled, quads were feeling great. Decided I could work up a bit with the new technique and get some overall volume in
100kg x 8 reps
120kg x 8 reps
140kg x 8 reps
Still slow and controlled
RDL
60kg x 3 sets x 8 reps
Back was a tad iffy but just needed to get some more hamstring work in
10 sets of 3 3 calf exercises
Phase 2
Week 1/4 of Mass Base
Monday: Chest and Shoulders
Incline dumbbell press
20kg x 25 reps
25kg x 20 reps
30kg x 15 reps
Neutral chest press machine
40kg x 3 sets x 15 reps
High peck deck
10kg x 15 reps
15kg x 15 reps
20kg x 3 sets x 15 reps
Cable fly
5kg x 3 sets x 40 reps (4 positions x 10 reps)
10: 2 lateral raises
11kg x 3 sets x 20 reps
Superset
Seated partial lateral raises: 18kg x 3 sets x 10 reps
Standing lateral raises: 8 kg x 3 sets x 10 reps
Superset
Bent over rear delt partial raises: 16kg x 3 sets x 15 reps
Bent over rear delt raise: 8kg x 3 sets x 10 reps
Super pumped, felt great, good form and weight was over 94kg 
Phase 2
Week 1/4 of Mass Base
Tuesday: Cardio
200mg Test E
250mg Deca
Right quad
Foam rolling
Mobility drills
20min Cardio on bike
Stretching