Saturday: Legs
Seated hamstring curl
20kg x 25 reps
30kg x 25 reps
40kg x 3 sets x 15 reps
Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets 12 reps DROP SET 35/30/25kg x 8/8/8 reps
Leg press
3 plates a side x 15 reps
4 plates a side x 3 sets x 20 reps
Hack squat
1 plate a side x 3 sets x 15 reps
Lying hamstring curl
25kg x 3 sets x 12 reps
Seated calves 3 sets
Standing calves 3 sets
Week 2/4 blast
Incline dumbbell press
20kg x 3 sets x 20 reps (high position, slow and controlled)
Flat dumbbell press
25kg x 20 reps
32kg x 15 reps
40kg x 12 reps
Felt good on these!
Neutral chest press
40kg x 3 sets x 15 reps (super slow)
Incline fly
11kg x 3 sets x 15 reps (high angle, good squeeze, super SLOW)
Cable fly
10kg x 3 sets x 15 reps
Standing lateral raise
12kg x 3 sets x 12 reps
Chest support dead hangs
15kg x 3 sets x 20 reps
Cable face pull
15 x 3 sets x 15 reps
One arm cable lateral raise
5 x 3 sets x 12 reps each arm
Bodyweight: 96.5kg (after cheat day)
Week 2/4 blast
Weight still over 96kg
Wednesday: Back
Close grip pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps
Superset
Underhand lat pulldown: 40kg x 3 sets x 15 reps
Dumbbell pull over: 20kg x 3 sets x 12reps
Single arm row machine
30,40, 50kg x 3 sets x 12 reps each side
Underhand barbell row
40kg x 3 sets x 15 reps (slow, controlled, pause at the top)
Seated close grip row
40kg x 15 reps
60kg x 15 reps
75kg x 3 sets x 15 reps
Shrugs
30kg x 3 sets x 12 reps (pause at the top)
Week 3/4 Blast
Bodyweight 96.5kg today
Friday: Arms
Superset:
Rope extensions
10 x 25 reps
15 x 25 reps
20 x 3 sets x 15 reps
Ez cable curl
10 x 25 reps
15 x 25 reps
20 x 3 sets x 12 reps
Superset:
V-bar press down
25 x 3 sets x 15 reps
Alternating dumbbell curls
14kg x 3 sets x 10 reps each arm
Seated overhead triceps extension
25kg x 3 sets x 20 reps
One arm preacher curl
10kg x 3 sets x 10 reps
Burn out finisher
3 sets x 15 reps of reverse triceps extensions and one arm hammer curls
Week 3/4
Saturday: Legs
Lying leg curl
25kg x 25 reps
30kg x 15 reps
35kg x 15 reps
40kg x 3 sets x 8 reps
Leg extension
25kg x 15 reps
35kg x 15 reps
45kg x 15 reps
55kg x 3 sets x 10 reps
35kg x 3 sets x 15 reps
Leg press
3 plates a side x 20 reps
4 plates a side x 3 sets x 20 reps
Back squat
60kg x 15 reps
80kg x 3 sets x 15 reps
Seated leg curl
30kg x 3 sets x 15 reps
Week 3/4
Monday: Chest and Shoulders
Incline barbell press
40kg x 15 reps
60kg x 3 sets x 15 reps
Flat dumbbell press
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
50kg x 5 reps
Machine neutral press
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
65kg x 15 reps
70kg x 15 reps
Incline dumbbell fly
12kg x 3 sets x 12 reps
Cable fly
10.5 plate x 3 sets x 15 reps
Seated dumbbell press
20kg x 3 sets x 15 reps
25kg x 10 reps
Lateral raise
8kg x 3 sets x 15 reps
11kg x 15 reps
13kg x 15 reps
Bent over rear delt raise
12kg x 3 sets x 15 reps
Week 3/4
Wednesday: Back
Close grip pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps
75kg x 12 reps
BarbSuperset
Underhand lat pulldown: 45/50/55kg x 12 reps
Straight bar pull down: 20kg x 3 sets x 15reps
Single arm dumbbell row
25kg x 3 sets x 15 reps each side
Underhand barbell row
40kg x 3 sets x 15 reps (slow, controlled, pause at the top)
45 degress seated close grip row
60kg x 3 sets x 15 reps
Barbell shrugs
60kg x 3 sets x 15 reps
Blast 4/4
Saturday: Legs
Seated leg curl
15kg x 25 reps
30kg x 15 reps
40kg x 15 reps
45kg x 15 reps
50kg x 12 reps
Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps
Leg press
2 plates a side x 25 reps
3 plates a side x 25 reps
5 plates a side x 3 sets x 15 reps
Hack squat
1 plate a side x 3 sets x 15 reps
Lying leg curl
25kg x 3 sets x 15 reps
Week 4/4
Monday: Chest and Shoulders
Weight at its highest 97.8kg
Incline dumbbell press
16kg x 25 reps
24kg x 3 sets x 25 reps
Bench press
60kg x 20 reps
80kg x 15 reps
100kg x 12 reps
Machine neutral press
40kg x 15 reps
50kg x 15 reps
60kg x 3 sets x 15 reps
Incline dumbbell fly
12kg x 3 sets x 12 reps
Cable fly
10.5 plate x 3 sets x 15 reps
10:2 raises
14kg x 3 sets x 15 reps
Lateral raise
8kg x 3 sets x 15 reps
Bent over rear delt raise
12kg x 3 sets x 15 reps
Week 4/4
Wednesday: Back
Wide grip lat pulldown
30kg x 20 reps
40kg x 15 reps
50kg x 15 reps
60kg x 3 sets x 15 reps
Underhand lat pulldown
50kg x 3 sets x 12 reps
Dumbbell pullover
18kg x 12 reps
24kg x 3 sets x 12 reps
Dumbbell row
30kg x 3 sets x 12 reps each side
Unerhand t-bar row
30kg x 3 sets x 15 reps
Close grip seated row
60kg x 3 sets x 15 reps
Dumbbell shrugs
30kg x 3 sets x 15 reps
Plan from next week for my Tren Ace Blast
Test 200mg EOD
Deca 250mg EOD
Tren ace 50mg ED
Monday: HAMSTRINGS
Tuesday: CHEST
Wednesday: BACK THICKNESS
Thursday: ARMS
Friday: QUADS
Saturday: SHOULDERS
Sunday: BACK WIDTH
Thick day:
Week 1/4 blast
Friday: Arms
SS
Rope extensions:
warm up sets x 15 reps
22.5kg x 3 sets x 15 reps DROP SET x 10/10/15
Hammer curls:
2 warm up sets x 15 reps
24kg x 3 sets x 8 reps
SS
Overhead v-bar extension:
2 warm up sets x 15 reps
25kg x 3 sets x 15 reps
Ez barbell curl:
20kg x 5 sets x 15 reps (change grip/execution each set)
SS
Seated overhead dumbbell extension:
25kg x 3 sets x 15 reps
One arm preacher curl
10kg x 3 sets x 10 reps
SS finisher
Reverse single arm tricep extension: 5kg x 2 sets x 15 reps
Single arm bicep cable curl: 5kg x 2 sets x 15 reps
Arms were super pumped.
First day using Tren Ace with Test C and Deca.
Big cheat meal past two days, body needed it.
Weight back up to 97.8kg
Saturday: Legs
Seated leg curl
30kg x 25 reps
40kg x 15 reps
45kg x 15 reps
50kg x 15 reps
Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps
Leg press
2 plates a side x 25 reps
4 plates a side x 25 reps
5 plates a side x 3 sets x 15 reps
Back squat
1 plate a side x 3 sets x 15 reps
Lying leg curl
25kg x 3 sets x 15 reps
Blast 1/4
Monday: Hamstrings
Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
32kg x 15 reps
40kg x 3 sets x 8 reps
Standing single leg curl
5kg x 3 sets x 10 reps on each leg
Seated leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 3 sets x 15 reps
KB RDL
20kg x 3 sets x 15 reps
Lying glute bridge
BW x 3 sets x 15 reps
Blast 1/4
Tuesday: Chest
Incline dumbbell press
15g x 25 reps
24kg x 25 reps
30kg x 3 sets x 15 reps
Bench press
60kg x 20 reps
80kg x 15 reps
100kg x 12 reps
120kg x 5 reps
Machine neutral press
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 3 sets x 15 reps
Incline dumbbell fly
14kg x 3 sets x 12 reps
Cable fly
10.5 plate x 3 sets x 15 reps DS 10/10/15/partials
Blast 1/4
Wednesday: Back Width
Reverse lat pull down
warm up 25kg x 3 sets x 25 reps
50kg x 3 sets x 15 reps
Dumbbell pull over
18kg x 4 sets x 15 reps
Close grip pull down
50kg x 15 reps
60kg x 3 sets x 15 reps
Wide grip lat pull down
40kg x 3 sets x 15 reps
Seated close grip row
50kg x 3 sets x 15 reps
Blast 1/4
Thursday: Arms
Superset
Rope extensions: 20p x 3 sets x 15 reps
V-bar cable curl: 20p x 3 sets x 15 reps
Superset
Overhead v-bar extensions: 20/22.5/25 x 15 reps
Alternating dumbbell curls: 14kg x 3 sets x 10 reps
Superset
Seated overhead dumbbell extensions: 30kg x 3 sets x 15 reps
One arm preacher curl: 7kg x 3 sets x 15 reps
Superset
Straight bar push down: 20kg x 3 sets x 15 reps
Reverse bar extension: 10kg x 3 sets x 15 reps
Cable fly curls
3.5kg x 3 sets x 20 reps
Blast 2/4
Friday: Quads
Leg extension
20kg x 25 reps
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps
Back squat
1 plate a side x 3 sets x 15 reps
Hack squat
1 plate a side x 3 sets x 15 reps
Walking lunges
15kg x 3 sets x 20 reps
Single leg press
20kg x 3 sets x 15 reps on each leg
Seated calves 3 x 15
Standing calves 3 x 10
Weight 97kg
Eating a shit ton, tren definitely keeping me lean
Blast 2/4
Saturday: Shoulders
Rear delt fly
8kg x 25 reps
10kg x 20 reps
12kg x 3 sets x 15 reps
Face pulls
10p x 3 sets x 15 reps
Rear delt machine
15kg x 15 reps + 10 partials
15kg x 15 reps + 15 partials
15kg x 15 reps + 20 partials
Seated overhead dumbbell press
18kg x 25 reps
23kg x 3 sets x 15 reps
10:2 raises
12kg x 3 sets x 15 reps
Lateral raises
7kg x 3 sets x 15 reps
Blast 2/4
Sunday: Back Thickness
Reverse lat pull down
20, 25, 30 x 25 reps
Underhand barbell row
40kg x 3 sets x 15 reps
Single arm hammer row
20kg x 12 reps
30kg x 12 reps
40kg x 3 sets x 12 reps
T-bar row
10kg x 12 reps
20kg x 2 sets x 12 reps
40kg x 3 sets x 12 reps
Chest support row
20kg x 3 sets x 12 reps
Seated close grip row
75kg x 3 sets x 12 reps DROP SET 60/45/30 x 10 reps