Sustanon/Dbol cutting cycle log.

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DAY 83: CHEST / CARDIO

Flat barbell bench press: 95 lbs x 10, 135 lbs x 6, 185 lbs x 6, 205 lbs x 7 failed on 8

Cable flyes (slow 3 second negatives with explosion up and squeeze at closing of hands): 40 lbs x 12, 50 lbs x 12, 60 lbs x 10

Incline wide dumbbell presses with palms facing eachother (2-3 second negative, explode up, squeeze hard at top):
45 lbers x 10, 55 lbers x 8, 65 lbers x 5 failed on 6

Cardio 45 min.

 

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DAY 84: Back

Close grip cable pulldowns: 100 lbs x 15, 120 lbs x 12, 140 lbs x 8, 160 lbs x 6

Bent over dumbbell rows: 70s x 8 per arm, 80s x 8, 90s x 7

Bent over barbell rows: 155 lbs x 8, 155 lbs x 8, 135 lbs x 6

Hyperextension rows: w/ 25 lb dumbbells x 14, w/ 35 lb dumbbells x 12

Bent over close grip rows: 90 lbs x 12, 90 lbs x 10

Wide grip cable pulldowns: 90 lbs x 14, 100 lbs x 10

Stretching
No cardio.

 

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DAY 85: Hamstrings/calves/cardio

Barbell deadlifts: 225 lbs x 6, 275 lbs x 6, 315 lbs x 8

Seated hamstring curls machine: 100 lbs x 14, 120 lbs x 12, 150 lbs x 10

Hyperextensions: w/ 45 lb plate x 10, w/ 25 lb plate x 12

Leg press calf extensions: 430 lbs x 8, 430 lbs x 10, 520 lbs x 8

Seated calf raises: 70 lbs x 10, 115 lbs x 6, 160 lbs x 6

Standing calf raises on edge of bench no weight: 17 reps, 15 reps, 15 reps (20 second rest periods for burnout)

Cardio 20 min.
Stretching.

 

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DAY 86: Shoulders/biceps/cardio

Shoulder dumbbell press: 65 lbers x 8, 70 lbers x 6, 75 lbers x 5 failed on 6

Front bar raises: 20 lbs x 20, 40 lbs x 8, 60 lbs x 6

Side lateral raises: 20 lbers x 10, 20 lbers x 10, 20 lbers x 10

Machine preacher curls: 70 lbs x 8, 80 lbs x 8, 100 lbs x 7 failed on 8 and 9

Standing cable curls (in a front doulbe bicep position): 35 lbs per arm x 12, 25 lbs per arm x 12

Dumbbell preacher curls: 15 lbers x 15, 15 lbers x 15, 20 lbers x 8

Cardio 30 min.

 

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Day 87: Off.

 

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DAY 88: Quads/cardio

Leg extensions (30 second rest intervals slow reps, squeeze at top): 50 lbs x 20, 70 lbs x 20, 90 lbs x 15, 100 lbs x 15, 110 lbs x 15, 120 lbs x 10

Leg press: 270 lbs x 15, 320 lbs x 12, 360 lbs x 10

Right leg only leg extensions: 50 lbs x 8, 70 lbs x 8

Skull crushers: 20 lbs x 20, 60 lbs x 8, 80 lbs x 6, 90 lbs x 5 failed on 6

Tricep rope extensions: 40 lbs x 8, 50 lbs x 8, 60 lbs x 8

Behind head one arm dumbbell extensions (no rest between arms, one arm done, on to the next): 15 lbers x 15 (right arm) NO REST 15 lbers x 15 (left arm) NO REST 20 lbers x 12 (right arm) NO REST 20 lbs x 12 (left arm) DONE

Cardio 45 min
Stretching

 

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DAY 89: Back/cardio

Bent over barbell rows: 95 lbs x 10, 135 lbs x 8, 185 lbs x 6, 205 lbs x 5 failed on 6

Deadlifts: 135 lbs x 8, 225 lbs x 6, 275 lbs x 6, 315 lbs x 4 failed on 5 (stupid grip)

Bent over dumbbell rows: 70 lbers x 10, 70 lbers x 10, 80 lbers x 8

Cable rows: 90 lbs x 15, 110 lbs x 14, 120 lbs x 8

Hyperrows: Set of 12 reps with 45 lbs

Cardio 40 min.
Stretching.

 

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DAY 90: off.

 

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DAY 91: Chest/abs/cardio

Dumbbell pullovers: 45 lbs x 15
Dumbbell flyes: 35 lbs x 14
Dumbbell pullovers: 50 lbs x 12
Dumbbell flyes: 40 lbs x 10
Dumbbell pullovers: 70 lbs x 8
Dumbbell flyes: 45 lbs x 10

Incline bench press (dorian style, 3 second negatives, explosive positives): 100 lbs x 8, 140 lbs x 8, 160 lbs x 6 failed on 7, 165 lbs x 4 failed on 5

Crunch machine: 20 slow reps
Laying leg raises: 20 reps
Crunch machine w/10 lb weight: 20 slow reps
Laying leg raises: 20 reps
Crunch machine w/10 lb weight: 20 slow reps
Laying leg raises: 15 reps

Stretching

Cardio 45 min.

 

[Jstrong20]

I'm just glad somebody is using test to cut. I don't know why people worry about the bloat since its easily controled with femera or arimidex. This is a cheap cycle that will work well for anybody. One time I cut up on 600mgs of vet stuff. It was either brovel or tornell I can't remeber wich but it was t200. I didn't even use anything for estrogen and still leaned out fast plus got stronger.

 

[subpop200]

well I've been off test for a month so far, I'm finishing off my cycle to bridge into pct like this:

Dbol 20 mgs
Superdrol 20 mgs, dbol 10 mgs
Superdrol 20 mgs, dbol 10 mgs
Superdrol 20 mgs, dbol 10 mgs
PCT blah blah blah blah

But cutting on test was great. Besides don't you need test to keep your libido in check? I dno't see myself cutting up all summer on **** like winstrol and tren....what of my libido? I'll be ****ed for the cycle. Really doesn't make any sense to me. Does equipose work like test in keeping your libido in check? I was always wondering about cutting roids.

 

[pistonpump]

well I've been off test for a month so far, I'm finishing off my cycle to bridge into post cycle therapy like this:

Dbol 20 mgs
Superdrol 20 mgs, dbol 10 mgs
Superdrol 20 mgs, dbol 10 mgs
Superdrol 20 mgs, dbol 10 mgs
PCT blah blah blah blah

But cutting on test was great. Besides don't you need test to keep your libido in check? I dno't see myself cutting up all summer on **** like winstrol and tren....what of my libido? I'll be ****ed for the cycle. Really doesn't make any sense to me. Does equipose work like test in keeping your libido in check? I was always wondering about cutting roids.

i dont understand this post. you are finished with test for a month now and you are going to cycle dbol and sdrol??? that makes no sense to me at all. on top of that you are complaining about winstrol and tren, libido and being ****ed??? makes no sense. please explain.

 

[Jstrong20]

If I understand correctly you stoped the test and ran dbol/superdrol for 4 weeks. I don't see a need for both. I would either get rid of the dbol and run the superdrol at 20mgs ed or get rid of the superdrol and run the dbol at 30-40mgs ed. 10mgs of dbol is not going to do jack. Not mention 20mgs of superdrol is plenty for most people all by itself.

 

[subpop200]

WEll, the synergy of dbol and superdrol seems to be working very well and I've gotten so much fuller and dryer. It's just enough dbol so I don't get severe water retention and a normal dose of superdrol. The way I see it, a little water retention from a small dose of dbol is actually preventing me from getting excessively dry and so far it has done just that very nicely...my joints feel much better due to this. I did superdrol a while back and it killed my joints so I figured a small dose of dbol would help with that and it did. And I was wondering if using something like equipose with winstrol or equipose with trenbolone would destroy someone's libido while on cycle? CAuse most cutting cycles DO NOT include testosterone which makes me wonder, without the testosterone wouldn't you have libido problems?

 

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Oh and the small amount of dbol has helped with the lethargy and lack of energy I usually get from superdrol. It works great for right before the gym so I have that extra dbol kick. Yea it's probably not doing that much in terms of gaining more mass but it is helping wtih joints and fighting lethargy.

 

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DAY 92: Back/triceps/cardio

Freemotion lat pull downs: 40 lbs x 20, 80 lbs x 14, 100 lbs x 12, 110 lbs x 12

Bent over dumbbell rows: 75 lbers x 10, 85 lbers x 8, 95 lbers x 5 failed on 6

Dumbbell pullovers: 55 lbs x 10, 65 lbs x 7 (rest pauses at full extension for 2 seconds)

Close grip cable pull downs: 80 lbs x 15, 100 lbs x 10, 120 lbs x 12

Tricep rope extensions: 60 lbs x 10, 65 lbs x 8, 75 lbs x 8

Straight bar cable extensions: 45 lbs x 10, 60 lbs x 6, 60 lbs x 6

Single arm behind head dumbbell extensions: 15 lbers right arm x 15 (no rest) 15 lbers left arm x 15 (no rest) 15 lbers right arm x 12 (no rest) 15 lbers left arm x 12 (20 sec rest) 20 lbers right arm x 5 failed on 6 (no rest) 20 lbers left arm x 4 failed on 5

Cardio 20 min.
Stretching

 

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This cycle ends on Sunday! PCT is right around the corner. Beyond the cycle and during pct, I'm done being on a cutting diet. I wish I could keep on cutting but I can't when my priority will be to maintain the mass post cycle. So I'll be eating moderate to high carbs and high protein vs. my usual cutting diet which is very low carbs and super high protein. So my plans will basically be, keep as much muscle as possible without gaining too much fat until my next cycle which should be around november. Then I'll be officially bulking up on clean foods.

 

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Day 93: Off

 

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DAY 94: Chest/biceps

Low incline dumbbell press: 35 lbers x 15, 60 lbers x 6, 70 lbers x 6, 80 lbers x 6, 90 lbers x 5 failed on 6

Flat bench press (dorian style, super slow negatives, explosive positives): 135 lbs x 6, 165 lbs x 6, 185 lbs x 5 failed on 6

Free motion cable chest press/flyes: 30 lbs x 12, 50 lbs x 12, 100 lbs x 3 drop set >> 70 lbs x 8

Seated dumbbell curls: 15 lbers x 15, 30 lbers x 8, 35 lbers x 6, 40 lbers x 4 failed on 5

Standing narrow grip ez bar half curls (upper half): 30 lbs x 15, 50 lbs x 12, 60 lbs x 8 failed drop set to 30 lbs x 12

Burnout seated preacher curl machine: 30 lbs x 10 reps with 6 second negatives and full extension with a squeeze at top (what a burn)

End session with stretching
no cardio

 

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Here is my post cycle therapy starting tomorrow. Let me know what you guys think.

Post Cycle Therapy:

Week 1: 150 mgs Clomid, 120 mgs Toremifene (first 4 days), 90 mgs Toremifene (last 3 days, DHEA 200 mgs, Clenbuterol 20-60 mcgs per day

Week 2: 100 mgs Clomid, 60 mgs Toremifene, DHEA 100 mgs, Clenbuterol 40-80 mcgs per day

Week 3: 50 mgs Clomid, 40 mgs Nolva

Week 4: 40 mgs Nolva

Week 5: 20 mgs Nolva

 

[subpop200]

Oh and here is one thing I'm definitely wondering about. I'm thinknig about how to maintain the muscle after this cycle. I'm definitely done with the cutting diet which on avg was about 100 grams of carbs per day and 270 grams of protein per day. Now...I wanna maintain the muscle and stay relatively lean so would it be sufficient if I went into a maintenance diet? Because I don't wanna jump righ tinto a bulking diet till this coming november when I'm back on gear. I'm thinking until then just to keep the muscle I have I wanna do this:

200-250 grams carbs (mostly low glycemic)
250-300 grams protein
40-50 grams fats

Would this be sufficient enough? I weigh 183 lbs, 13% bodyfat, 5'9".

I know that this coing winter I'll be taking in 400 grams of carbs per day and about 300 grams of protein per day....so I'm guaranteed to gain a lot of fat and lean mass then. But I wanna limit bulking up to 4 months while on gear and go back to maintenance so as not to gain so much fat. This is my dilemma....how to maintain muscle off gear without gaining fat. Let me know how you guys eat for post cycle therapy and beyond if you are just planning to keep the muscle without gaining that much fat.

 

[pistonpump]

Here is my post cycle therapy starting tomorrow. Let me know what you guys think.

Post Cycle Therapy:

Week 1: 150 mgs Clomid, 120 mgs Toremifene (first 4 days), 90 mgs Toremifene (last 3 days, DHEA 200 mgs, Clenbuterol 20-60 mcgs per day

Week 2: 100 mgs Clomid, 60 mgs Toremifene, DHEA 100 mgs, Clenbuterol 40-80 mcgs per day

Week 3: 50 mgs Clomid, 40 mgs Nolva

Week 4: 40 mgs Nolva

Week 5: 20 mgs Nolva

i like this.

DHEA is somewhat suppressive for you fyi.

The 150mg of clomid for the whole first week should be fine as long as you dont start acting like a real female. If so drop to 100mg. I just use 150 for the first 3-4 days, i guess a few more days wouldnt hurt.

 

[subpop200]

Yea but doesn't dhea increase the general output of your natural hormones like estrogen and testosterone? I'm pretty sure it's not a synthetic steroid that supresses your natural hormones and replaces it with that. I don't know...but I'm pretty sure. Not totally.

 

[pistonpump]

youll be fine. just stick with. ive never used it but i cant remember the argument about it, a dr. was even against it but who knows until you try. Alot of people use it in PCT. You arent going to take any OTC supplements, testboosters, etc.? May be no need for them.

 

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DAY 95: OFF. I forgot to mention one thing about the last two weeks of my steroid cycle....my libido was destroyed. It was there but very very very weak. It sucked...but I bared with it. Today is my first day on pct...I am on 120 mgs TORM, 150 mgs clomid, 200 mgs dhea, 1500 mgs tribulus............and WOW libido just hit me hard today. Almost instant libido recovery. I can not wait until I am one week into this. I should feel pretty good about my johnson haha.

 

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DAY 96: HELL DAY (legs) I say hell day for a reason because we'll keep reading and you'll see.

Leg extensions (squeeze at top hold): 70 lbs x 20, 100 lbs x 10, 120 lbs x 10, 130 lbs x 10, 140 lbs x 10, 150 lbs x 6

Leg press: 320 lbs x 10, 410 lbs x 10, 500 lbs x 8 failed on 9 with a spotter, failed on 10 with a spotter, failed on 11

Leg curls: 50 lbs x 10, 80 lbs x 10, 100 lbs x 10, 120 lbs x 10 (squeeze holds at full contraction very ltitle rest between sets)

*at this point i was feeling nauseous as hell but I'm stupid so I did another exercise

Hyperextensions: w/ no weight x 15 reps, with 25 lbs x 8 (super slow with squeeze holds), w/ 45 lbs x 6 failed on 7 just got up there half way

Didn't even stretch....was too nauseous....sat by toilet in men's bathroom for about 10 min....felt a bit better, got my stuff left........got extremely nauseous in the car, got home finally and managed to hold it in to that piont....PUKED LIKE THERE AIN'T NO TOMORROW.....I was sweating and shaking and in pain just cause of the anxiety and the nausea....horrible.

 

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DAY 97: Back/shoulders

Deadlift: 135 lbs x 10, 225 lbs x 8, 275 lbs x 6, 315 lbs x 9

Wide grip pull downs: 100 lbs x 10, 120 lbs x 10
Wide grip bodyweight pullups: 7 reps on my own 2 extra with a spot

Machine medium grip pull downs: 70 lbs per arm x 10, 115 lbs per arm x 5 failed on 6

Bent over barbell rows: 135 lbs x 8, 135 lbs x 8

Shoulder dumbbell press: 30 lbers x 15, 55 lbers x 6, 60 lbers x 6, 65 lbers x 8 failed on 9 and 10 with a spotter

Seated side lateral raises: 25 lbers x 8, 30 lbers x 5 failed on 6

Stretching
No cardio

-oh and I dropped the clomid...I just can't handle the emotional side effects of that crap as if coming off steroids isn't bad enough.....that stuff immediately gave me horrible symptoms on only 100 mgs per day. I never felt worse emotionally and mentally. I'm sticking to torm 120 mgs per day for the rest of the week...should be more than enough.

 

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DAY 98: Calves/triceps/cardio

Skull Crushers: 30 lbs x 20, 60 lbs x 6, 80 lbs x 6, 90 lbs x 6 failed on 7 and 8

*didn't go beyond that, got a severely sharp pain in my left elbow...must be those dry joints bothering me again now that I'm off the dbol and into pct....considering the pct drugs I'm not surprised my joints are dried up like crazy. Very painful.

Leg press calf extensions: 180 lbs x 15, 270 lbs x 10, 360 lbs x 10, 450 lbs x 8, 540 lbs x 6, 590 lbs x 5

Seated calf raises: 70 lbs x 10, 95 lbs x 6, 115 lbs x 6

Standing calf raises on edge of platform: w/ no weight x 15, w/ 45 lb plate x 15, w/ 45 lb plate x 15

Cardio 15 min.
Stretching

 

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Day 99: 0ff
Day 100: Off

 

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DAY 101: Chest/cardio

Incline chest flyes: 25 lbers x 15
Dumbbel pullovers: 35 lbers x 15
Incline chest flyes: 35 lbers x 12
Dumbbell pullovers: 50 lbers x 15
Incline chest flyes: 40 lbers x 12
Dumbbell pullovers: 60 lbers x 15 failed on 16

Incline barbell bench press:
95 lbs x 10
135 lbs x 6
170 lbs x 5 failed on 6
(tricep getting very irritated!!! Stupid anti-e's and serms drying me up too much)

Chest cable flyes burnout: 35 lbs per arm x 20 reps

15 min. fat burn cardio
15 min. wind sprint high intensity cardio

 

[subpop200]

I'm shrinking! No surprise there. I pee way more than I ever have probably because of the nolva and torm. Seems to be that I've lost quite a bit of muscular density that could've been due to the water but my muscles are still nice hard and have the same cuts as before just visually smaller. I'm down about 6 lbs but my goals are still realized. I'm still bigger than I am before the cycle...and all I really looked to accomplish through this cutting cycle was to maintain. I gained a bit but it's gains that I got while I was cutting up which was mostly water so it's no surprise that I'm shrinking up. But I haven't lost an ounce of strength like all my other cutting phases which were for thel ast 4 years natural and the result of those were considerable muscle loss to achieve the cuts I wanted. Anyway, feeling a bit crappy right now. Test levels probably still low but I'm on my second week of pct at 90 mgs torm, 100 mgs dhea, and 10 mgs nolva to replace the clomid (clomid is just not for me). I also threw in novadex xt into the mix since it's just there and hasn't been used might as well use it. But yea, my testicles are still atrophied, I know because I know the size before vs. now....they seem to very slowly be getting better hopefully in a couple weeks they'll be back to normal. My libido also sucks now that I ran out of tribulus and can't really afford anymore but it could also be the fact that novadex xt is an AI that does indeed help raise natural test but also ****s your libido over. But I can hold out for a couple more weeks on this crap. We'll see.

 

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DAY 103: Quads/cardio.

Leg extensions (squeeze holds at top always): 70 lbs x 20, 100 lbs x 12, 130 lbs x 12, 150 lbs x 8, 180 lbs x 6, 190 lbs x 5 failed on 6

Barbell Squats: 135 lbs x 10, 225 lbs x 6, 255 lbs x 11 failed on 12

Leg press burnout: 270 lbs x 15

Cardio 25 min.
Stretching

 

[subpop200]

Just wanna know what you all think. I'm dieing to do this cycle right here...it's gonna cost a pretty penny but would be nice to try.

Winter lean bulking cycle (basically just going to eat a ****load of low glycemic carbs and very high protein something like 400g carbs/300g protein/50g fats)(probably gonna take small doses of letro or nolva throughout to keep estrogen in check):

Week 1: Test Enan 500 mgs////Superdrol 20 mgs///EQ 400 mgs
Week 2: Test Enan 500 mgs////Superdrol 20 mgs/// EQ 400 mgs
Week 3: Test Enan 500 mgs////Superdrol 30 mgs/// EQ 400 mgs
Week 4: Test Enan 500 mgs/ EQ 400 mgs

Week 5: Test Enan 500 mgs///EQ 400 mgs
Week 6: Test Enan 500 mgs///EQ 400 mgs
Week 7: Test Enan 500 mgs///EQ 400 mgs
Week 8: Test Enan 500 mgs ///EQ 400 mgs

Week 9: Test Enan 750 mgs//// EQ 400 mgs
Week 10: Test Enan 750 mgs/// EQ 400 mgs
Week 11: Test Enan 750 mgs/// EQ 400 mgs
Week 12: Test Enan 750 mgs/// EQ 400mgs

Week 13: Test Enan 500 mgs////EQ 400 mgs
Week 14: Test Enan 500 mgs////EQ 400 mgs///Superdrol 20 mgs
Week 15: Superdrol 20 mgs
Week 16: HCG 2500 ius x 2/// Superdrol 20 mgs

Week 17: Toremifene 120 mgs, HCG 5000 mgs, 200 mgsdhea
Week 18: Toremifene 90 mgs, 200 mgsdhea
Week 19: Nolva 40 mgs, 200 mgs dhea
Week 20 : Nolva 40 mgs, 200 mgs dhea
Week 21: Nolva 20 mgs, 100 mgs dhea

 

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DAY 104: Back and Cardio

Bent over barbell rows: 45 lbs x 20, 135 lbs x 6, 185 lbs x 6, 205 lbs x 3? grip failed!!!
Getting weaker. Not that much weaker I guess but when I was on I was doing 6-8...now my grip won't allow me to do more than 3-4.

Deadlift: 205 lbs x 6, 245 lbs x 12

Free motion cable wide grip pull downs: 70 lbs x 15, 130 lbs x 6

Wide grip cable pull downs: 80 lbs x 15
Close grip cable pulldowns: 90 lbs x 15
Wide grip cable pull downs: 130 lbs x 6
Close grip cable pull downs: 150 lbs x 6

Hyper rows: w/ 25 lbs in each hand x 10, w/ 45 lbs in each hand x 8

Free motion one arm rows: 100 lbs x 10 per arm, 150 lbs x 6 per arm

Stretching
Cardio 25 min.

 

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DAY 105: Calves, Shoulders:

Shoulder barbell press: 45 lbs. x 20
Side laterals: 5 lbs per arm x 20
Shoulder barbell press: 95 lbs x 10
Side laterals: 25 lbs per arm x 8
Shoulder barbell press: 135 lbs x 6
Shoulder barbell press: 155 lbs x 4 failed on 5

Side lateral raises: 25 lbers x 8
Side lateral raises: 30 lbers x 5 failed on 6

Bent over rear lateral raises: 25 lbers x 8
Bent over rear lateral raises: 35 lbers x 8
Bent over rear lateral raises: 40 lbers x 6

Seated Calf raises: 45 lbs x 15
Seated Calf raises: 90 lbs x 8 super slow with squeeze
Seated Calf raises: 135 lbs x 6 super slow....

Seated calf extensions (legs not bent): 100 lbs x 8
Seated calf extensions: 150 lbs x 6
Seated calf extensions: 200 lbs x 6

Standing calf raises on bench platform: w/ 45 lb plate x 12
Standing calf raises on bench platform: w/ 45 lb plate x 12

Lying on side Shoulder rotations: w/ 5 lbs (left arm) x 20 reps
Lying on side Shoulder rotations: w/ 5 lbs (right arm) x 20
Lying on side shoulder rotations: w/ 10 lbs (left arm) x 12
Lying on side shoulder rotations: w/ 10 lbs (right arm) x 12

Standing calf raise machine (burnout): 60 lbs x 15

 

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Day 106: Off.

 

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DAY 107: I seem to still be maintaining my gains pretty damn well. My strength stats on deadlift are still very nice. Here it is:

Hamstrings/cardio

Barbell Deadlift: 135 lbs x 8, 235 lbs x 6, 285 lbs x 6, 325 lbs x 5 failed on 6

Hamstring curl machine: 50 lbs x 20, 70 lbs x 20, 100 lbs x 10, 120 lbs x 6, 140 lbs x 5 failed on 6

Hyperextensions: w/ no weight x 20, w/ 25 lbs x 8, w/ 45 lbs x 5 failed on 6

Cardio: 20 min. extremely high intensity wind sprints
10 min. fat burn
Stretching

 

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Day 108: Rest.

 

[getswole]

I Love leg day,If I don't near puke/puke,then I didn't work legs nowhere near as hard as I should...Love it!

And yeah clomid does suck....Just coming off cycle to me blowz anyways,clomid is just part of it,I still keep it in the lineup though,clomid/nolv is my bread/butter...

You still don't have any new pics up?Lets see what all this cuttin's done to ya!

 

[subpop200]

Sorry buddy, my digi cam is ****ed.

 

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Day 109: Rest

 

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DAY 110: Chest/abs (maintaining very nicely...no strength drops and I'm still just as thick)

Flat barbell bench press: 45 lbs x 20, 135 lbs x 6, 185 lbs x 6, 205 lbs x 6 failed on 7, 135 lbs x 10 then 3 rest pause (3 second rest on chest and explode up) failed at about 13

Free motion cable chest flyes: 20 lbs x 20, 40 lbs x 8, 50 lbs x 8

Hammer machine chest press: 45 lbs per arm x 10, 70 lbs per arm x 8, 90 lbs per arm x 8 failed on 9

Leg raises: 20 reps, 20 reps, 15 reps

Ab crunch machine: 20 reps, 20 reps, 15 reps

Cardio: 20 min. very high intensity 150-170 heart rate
10 min. light cardio 125 heart rate

Stretching 5 min.

 

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DAY 111: Triceps/Quads

-so far so great. My balls are 100% functional and massive again!!! hahaha.

Tricep rope extension:
-40 lbs x 20
-60 lbs x 12
-70 lbs x 12
-95 lbs x 8

Behind head dumbbell extension:
-20 lbs both arms x 12
-25 lbs both arms x 10

Single hand cable isolated extensions:
-30 lbs x 8 per arm
-40 lbs x 8 per arm

Seated tricep pushdowns:
-90 lbs per arm x 8

Leg press (full range of motion...none of that half rep garbage I keep on seeing...my knees touch my chest like dorian yates!!):
-270 lbs x 8
-360 lbs x 8
-495 lbs x 5 failed on 6 miserably almost didn't get it up without my spotter

Lunges:
w/ 40 lb dumbbells x 15 reps per leg
w/ 70 lbs x 12 reps
w/ 70 lbs x 12

Leg extension:
70 lbs x 12
90 lbs x 12
120 lbs x 7 failed on 8

Cardio 10 min.
Stretching

 

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Day 112: Off.

 

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day 113: Back

Bent over dumbbell rows: 35 lbers x 20, 75 lbers x 8, 90 lbers x 6, 105 lbers x 5

Bent over barbell rows (underhand super slow): 45 lbs x 20, 95 lbs x 15, 135 lbs x 10, 155 lbs x 5 drop set 135 lbs x 3

Deadlifts: 135 lbs x 10, 225 lbs x 5

Hyper rows: w/ 30s x 10, w/ 40s x 10

Free motion cable wide grip pull downs: 60 lbs x 15, 80 lbs x 12, 100 lbs x 8

Burnout: one arm cable rows: 40 lbs per arm x 10

Cardio 20 min. high intensity

 

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Day 114: off.

 

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day 115 off

 

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Day 116: Hamstrings/calves/cardio

Barbell deadlift: 45 lbs x 20, 135 lbs x 12, 240 lbs x 6, 290 lbs x 6, 330 lbs x 5

Hamstring curl machine: 80 lbs x 15, 110 lbs x 12, 120 lbs x 10, 130 lbs x 7 failed on 8

Hyperextensions: w/ no weight x 15, w/ 25 lbs x 10, w/ 45 lbs x 6 failed on 7

Seated calf raises: 45 lbs x 20, 90 lbs x 10, 135 lbs x 10

Calf extensions on leg press: 270 lbs x 10, 360 lbs x 10, 450 lbs x 6

Standing calf raises on platform of incline bench: w/ no weight x 20, w/ 45 lbs x 12, w/ 45 lbs x 12

Cardio 30 min. (15 min high intensity 15 min light intensity)

 

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DAY 117: Chest / Shoulders

Incline barbell bench press: 95 lbs x 10, 135 lbs x 6, 165 lbs x 6, 190 lbs x 4 failed on 5

Incline flyes: 30 lbers x 12
Dumbbell pullovers: 45 lbs x 15
Incline flyes: 35 lbers x 12
Dumbbell pullovers: 65 lbs x 12
Inclnie flyes: 50 lbers x 6
Dumbbell pullovers: 75 lbs x 8

Free motion cable press: 50 lbs x 8, 60 lbs x 8

Shoulder dumbbell press: 20 lbers x 20, 45 lbers x 10, 55 lbers x 6, 65 lbers x 8 failed on 9

Front dumbbell raises: 20 lbers x 10, 25 lbers x 8 10 sec rest then Side lateral raises with 25 lbers x 10

Rear delt machine: 40 lbs x 10, 60 lbs x 8, 80 lbs x 6

Stretching

 

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DAY 118: supposed to be leg day...till I injured myself!!

Seems like everything today is sore, dry, or very painful. I definitely ****ed up my left quad doing squats. I was doing 275 trying to build up to my usual 295-305 then suddenly at rep four a severe stabbing pain in my left quad that felt like my muslce was tearing. So I stopped immediately. Now I am limping a bit. Hopefully this passes by next week. I will have to stay off legs for a bit. And it got worse cause I wanted to do biceps since my leg was ****ed up...so I started to curl and then I got a very dry stabbing pain in my left tricep when I was curling........terrible day. My intensity is finally catching up to me.