Out From Below

Training Training Logs
121

Phase 2

Week 1/4 of Mass Base

Wednesday: Back

Wide grip lat pulldown (wide)
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg/65kg/70kg x 15 reps

Underhand lat pulldown
40kg x 3 sets x 15 reps

Close grip lat pulldown
50kg x 3 sets x 15 reps

Straight bar pulldown
2 warm up sets
20 plate x 3 sets x 15 reps

Rope pulldown
15 plate x 3 sets x 15 reps —> best form so far

Pullup machine
3 sets x 15 reps

Extra Biceps
Hammer curls: 7kg x 3 sets x 25 reps
Dumbbell curls: 7kg x 3 sets x 20 reps
Bicep isolation curl: 7kg x 3 sets x 15 reps each arm trading back and forth

122

Phase 2

Week 1/4 of Mass Base

200mg Test E
250mg Deca

Thursday: Cardio

20min Cardio on bike
6 sets of abs x 15 reps
Stretching

123

Phase 2

Week 2/4 of Mass Base

Friday: Arms

Superset
Rope extensions: 10/12/15 plate x 3 sets x 15 reps (slow and controlled)
Ez cable curls: 10/12/15 plate x 3 sets x 15 reps (slow and controlled)

Superset
V-bar pressdown: 20 plate x 3 sets x 15 reps
Rope hammer curls: 15 plate x 3 sets x 15 reps

Superset
Reverse pressdown: 10 plate x 3 sets x 25 reps (super slow and controlled)
Straigtht bar cable curl: 10 plate x 3 sets x 25 reps (slow and controlled)

Superset
Gladiator salute: 5/5/7.5 plate x 15 reps
Single arm cable curl: 5 plate x 3 sets x 15 reps

Arms were super pumped from this workout :slight_smile:

124

Phase 2

Week 2/4 Mass Base

200mg Test E
250mg Deca

Saturday: Legs

Seated leg curl
20kg x 25 reps
30kg x 20 reps
40kg x 3 sets x 15 reps

Leg extension
30kg x 15 reps
40kg x 3 sets x 15 reps

Leg press
2 plates a side x 15 reps
3 plates a side x 3 sets x 15 reps DROP SET 2 plates x 15 reps, 1 plate x 15 reps

Hack squat (bottom focus)
1 plate a side x 3 sets x 15 reps

DB RDL
16kg x 3 sets x 15 reps

9 sets of calves

125

Week 2/4 Mass Base

200mg Test E
250mg Deca

Right glute

Monday: Chest and Shoulders

Incline dumbbell press
18kg/25kg/30kg x 8 reps
40kg x 3 sets x 8 reps
50kg x 8 reps

Bench press
60/80kg x 8 reps
100kg x 3 sets x 8 reps

Neutral chest press machine
40kg/50kg x 15 reps
60kg x 3 sets x 15 reps DROP SET 50/40/30kg x 8 reps

Cable fly
10kg x 3 sets x 15 reps DROPSET 7.5kg x 10 reps, 6.25kg x 10 reps, 5kg x 30reps+

Superset
Seated partial lateral raises: 18kg x 3 sets x 15 reps
Standing lateral raies: 10kg x 3 sets x 10 reps

Bent over rear delts
12kg x 3 sets x 15 reps

10:2 seated lateral raises
10kg x 3 sets x 15 reps

126

Week 2/4 Mass Base

200mg Test E
250mg Deca

Wednesday: Back and Biceps

Felt a bit better than Monday’s workout but got gassed quick. Learning as I go…

Lat pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 3 sets x 12 reps

Seated close grip row
82kg x 3 sets x 15 reps

Chest support row
20kg x 15 reps
30kg x 15 reps
40kg x 4 sets x 15 reps DROP SET 8/8/8

Dumbbell row
25kg x 3 sets x 15 reps each side

Dumbbell pullover
18kg x 4 sets x 12 reps

Alternating curls
14kg x 3 sets x 10 reps each side

Preacher dumbbell curl
6kg x 3 sets x 10 reps each side

127

Week 3/4 Mass Base

200mg Test E
250mg Deca

Friday: Arms

Superset
V-bar pushdown: 20/25/27.5 plate x 15 reps
Hammer curls: 18kg x 3 sets x 15 reps

Superset
Rope extension: 15 plate x 3 sets x 15 reps
Alternating dumbbell curls: 14kg x 3 sets x 12 reps

Superset
Dips: BW x 3 sets x 15 reps
Spider barbell curls: 15kg x 3 sets x 15 reps

One arm preacher curl
8kg x 3 sets x 10 reps each arm

Single arm everse tricep extensions
5kg x 3 sets x 15 reps each arm

128

Week 3/4 Mass Base

Saturday: Legs

Lying leg curls
20kg x 12 reps
30k x 12 reps
40kg x 3 sets x 10 reps DROP SET 30kg x 10 reps, 20kg x 10 reps, 10kg x 15 partials

Hack squat
1 plate a side x 12 reps
2 plates a side x 3 sets x 12 reps

Leg press
1 plate x 20 reps
2 plates x 20 reps
3 plates x 3 sets x 20 reps
4 plates x 20 reps
5 plates x 15 reps

Back squat
1 plate a side x 3 sets x 15 reps

Leg extension
30kg x 3 sets x 15 reps

Seated leg curls
30kg x 3 sts x 15 reps

8 sets of calves

Sunday: rest

200mg Test E
250mg Deca

129

Week 3/4 Mass Base

Monday: Chest and Shoulders

Incline dumbbell press
15kg x 25 reps
25kg x 20 reps
30kg x 3 sets x 15 reps
All piston style

Incline bench press
40kg x 15 reps
60kg x 15 reps
80kg x 12 reps
90kg x 10 reps
100kg x 8 reps
60kg x 3 sets x 15 reps

Cable fly
10kg x 3 sets x 15 reps DROP SET 7.5kg/6.25/3kg

10:2 seated lateral raises
10kg x 3 sets x 20 reps

One arm lateral raise
6kg x 3 sets x 15 reps each side

Standing lateral raises
6kg x 3 sets x 12 reps

Superset
Dead arm swings 15kg x 3 sets x 10 reps
Bent over rear delt raises 8kg x 3 sets x 15 reps

Seated dumbbell press
25kg x 3 sets x 8 reps

So focus is on upper pecs/shoulder and shoulders overall for the time being. Need to bring my shoulders and upper chest up more!

130

Week 3/4 Mass Base

Tuesday: Cardio, abs, 200mg Test E, 250mg Deca

Wednesday: Back

Dumbbell row
25kg x 15 reps
34kg x 15 reps
42kg x 12 reps
50kg x 8 reps
25kg x 3 sets x 15 reps

Lat pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps

Chest support row
30kg x 6 sets x 12 - 15 reps

Stretcher
20kg x 15 reps
30kg x 15 reps
35kg x 15 reps
40kg x 15 reps

Dumbbell pullover
18kg x 4 sets x 15 reps

131

plans for the next 4 months

Test 200mg E2D (600 - 800mg EW)
Deca 250mg E2D (750 - 1000mg EW)

Rotate:
First block

  • Npp (75mg ED)
  • Tbol (ED)

Second block

  • Tren 50mg ED

Training:

Chest
Incline barbell press or Incline dumbbell press: 3 x 12 - 15 reps
Bench press or dumbbell press: high reps pyramid
Incline dumbbell fly or flat dumbbell fly: 3 x 12 - 15 reps
Cable fly or peck deck: 3 x 12 - 15 reps

Back
Close grip pulldown or wide grip pulldown: 3 x 12 - 15 reps
Superset reverse grip pulldown & wide grip straight arm pulldown/rope pulldown/dumbbell pullover: 3 x 12 - 15 reps
Barbell row or underhand barbell row: 3 x 12 - 15 reps
Dumbbell row: 3 x 12 - 15 reps
Seated close grip row: 3 x 12 - 15 reps
Deadlift

132

Friday: Arms

Superset
V-bar press down: Worked from 25 reps - 15 reps then there did 3 x 15 reps 30 plate
Hammer curls: Worked up a bit to 22kg x 3 sets x 8 reps

Superset
Rope extensions: 15 plate x 3 sets x 15 reps
Alternating curls: 12kg x 3 sets x 10 reps

Superset
Close grip bench: 60kg x 3 sets x 8 reps, 80kg x 8 reps, 100kg x 8 reps, 120kg x 6 reps
Barbell curl: 25kg x all sets x 10 reps

One arm preacher curl
8kg x 3 sets x 10 reps each arm

Reverse grip triceps press down
3 sets x 15 reps each arm

133

Week 4/4 Mass Base

Test 200mg
Deca 250mg

Sunday: Legs

Seated leg curl:
25kg x 25 reps
35kg x 20 reps
45kg x 3 sets x 15 reps

Leg press
1 plate a side x 25 reps
2 plates a side x 20 reps
3 plates a side x 20 reps
4 plates a side x 15 reps
5 plates a side x 15 reps
6 plates a side x 15 reps
7 plates a side x 10 reps
*New PR on this, back felt great, awesome pump in the legs, form held good. Solid work up.

Hack squat
1 plate a side x 3 sets x 15 reps (TUT bottom focus)

Back squat
40kg x 10 reps
60kg x 10 reps
100kg x 3 sets x 10 reps

Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 15 reps DROP SET 30kg x 10 reps, 20kg x 10 reps, 10kg x 15 partials and 10sec iso-hold

Lying leg curl
15kg x 12 reps
20kg x 12 reps
25kg x 12 reps
30kg 3 sets x 12 reps DROP SET 20kg x 10 reps, 15kg x 10 reps, 10kg x 25 bottom partials

9 sets of calves

134

Monday: Chest and Shoulders

Joey Flex style

Incline dumbbell press
20kg x 3 sets x 15 reps (high position, slow and controlled)

Flat dumbbell press
25kg x 20 reps
30kg x 15 reps
34kg x 12 reps

Bench press
60kg x 3 sets x 15 reps (pause off chest, no lockout, constant tension)

Cable fly
7.5kg x 3 sets x 15 reps

Incline fly
9kg x 3 sets x 20 reps

10:2 raises
14kg/15kg/16kg x 15 reps

Standing lateral raise
7kg x 3 sets x 15 reps

Rope face pull
10kg x 3 sets x 25 reps

Seated shoulder press
20kg x 3 sets x 15 reps

135

Wednesday: Back

Week 4/4 last day of Mass Base phase
200mg Test
250mg Deca

Close grip pulldown
20kg x 20 reps
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps

Superset
Underhand lat pulldown: 40kg x 15 reps
Wide grip straight arm pulldown: 20kg x 12 reps

Underhand barbell row
40kg x 3 sets x 15 reps

Dumbbell row
25kg x 3 sets x 12 reps each side

45 degree close grip row (D handles)
30kg x 15 reps
37kg x 15 reps
45kg x 15 reps
52kg x 3 sets x 15 reps

Deadlift
60kg x 3 sets x 10 reps

Light weights, high reps, super pumped!

136

Blast time!!

Week 1
200mg Test, 250mg Deca, 75mg Npp ED, 60mg Tbol ED

Average workout. Things didn’t feel like they were clicking right and I decided to not superset. Wasn’t great but still got a workout in.

V-bar press down
12.5 x 15 reps
17.5 x 15 reps
25 x 15 reps
30 x 3 sets x 15 reps

Seated hammer curls
14kg x 3 sets x 8 reps
18kg x 3 sets x 8 reps

Rope extension
12.5 x 15 reps
15 x 15 reps
17.5 x 15 reps
20 x 3 sets x 15 reps

Incline dumbbell curls
7kg x 3 sets x 10 reps (slowwwww)

Close grip bench
60kg x 15 reps
80kg x 15 reps
100kg x 8 reps
120kg x 4 reps
60kg x 3 sets x 15 reps

Barbell curl
20kg x 3 sets x 15 reps

Reverse grip triceps extension
5 x 3 sets x 15 reps

Cable curl
5 x 3 sets x 15 reps

137

Week 1/4 Blast

75mg NPP

Saturday: Legs

Lying leg curl
20kg x 25 reps
25kg x 20 reps
30kg x 15 reps
40kg x 3 sets x 12 reps

Leg press
3 plates a side x 25 reps
4 plates a side x 20 reps
5 plates a side x 3 sets x 15 reps

Hack squat
1 plate a side x 3 sets x 15 reps
1.5 plates a side x 12 reps
2 plates a side x 10 reps

Leg extensions
25kg x 15 reps
30kg x 15 reps
35kg x 15 reps
40kg x 12 reps
45kg x 12 reps
50kg x 12 reps DROP SET 35/25/15kg x 10 reps + 15sec iso hold at the end

Seated leg curls
30kg x 3 sets x 15 reps

12 sets of light calves

138

Week 1/4

Sunday
75mg NPP
60mg Tbol
250mg Deca
200mg Test

Monday: Chest and Shoulers
75mg NPP
60mg Tbol
Weight 95.5kg (blow up after weekend)

Incline dumbbell press
20kg x 3 sets x 20 reps (high position, slow and controlled)

Flat dumbbell press
25kg x 20 reps
30kg x 15 reps
36kg x 12 reps
Felt good on these!

Bench press
60kg x 15 reps (pause off chest, no lockout, constant tension)
80kg x 15 reps
100kg x 10 reps

Incline fly
12kg x 3 sets x 15 reps (high angle, good squeeze)

Cable fly
7.5kg x 3 sets x 15 reps

10:2 raises
16kg x 3 sets x 12 reps

Standing lateral raise
11kg x 3 sets x 10 reps

Superset:
Chest support dead hangs: 17kg x 3 sets x 15 reps
Bent over rear delt raises: 12kg x 3 sets x 10 reps

Seated shoulder press
20kg x 3 sets x 15 reps

139

Wednesday: Back

75mg NPP
60mg Tbol

Close grip pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 12 reps

Superset
Underhand lat pulldown: 40kg x 3 sets x 15 reps
Dumbbell pull over 18kg x 3 sets x 15reps

Underhand barbell row
40kg x 5 reps
50kg x 15 reps
60kg x 15 reps

Dumbbell row
25kg x 3 sets x 15 reps each side

Seated close grip row (D handles)
60kg x 3 sets x 15 reps
75kg x 15 reps
90kg x 15 reps

Deadlift
60kg x 5 reps
100kg x 5 reps
140kg x 3 sets x 5 reps

Weight 95kg

140

Friday: Arms

Weight 96kg

Superset
Rope extensions: 10 x 25 reps, 15 x 25 reps, 17.5 x 18 reps, 20 x 3 sets x 15 reps
Hammer curls: 11kg x 20 reps, 15kg x 15 reps, 19kg x 15 reps, 24kg x 3 sets x 8 reps

Superset
Close grip bench press: 60kg x 3 sets x 15 reps
Barbell drag curl: 20kg x 3 sets x 15 reps

Superset
Dips: BW x 3 sets x 15 reps
Alternating curls: 11kg x 3 sets x 15 reps

Reverse grip tricep extension
5 x 3 sets x 15 reps each arm

Single arm preacher curl
8kg x 3 sets x 12 reps each arm