The Iron Man Thread - Bench Training / Journal - AnabolicMinds.com - Page 5

The Iron Man Thread - Bench Training / Journal

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    Went to the gym, did some stomach. Walked there and back...didn't want to be a lazy all day.
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    watched some of your vids...solid dude! im trying to get to 200 myself
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    I'm sure you will get asked this every 48 hours lol but how is the ostra treating you?

    Also, do you use much cable work into your chest routine? I personally love cables with the chest
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    Quote Originally Posted by JoeySon View Post
    I'm sure you will get asked this every 48 hours lol but how is the ostra treating you?

    Also, do you use much cable work into your chest routine? I personally love cables with the chest
    I am a fan of the Osta. Usually when you go off cycle the weights you lift drop quite significantly. However, with the Osta I have seen the weights steadily increasing. Found this to be surprising. Osta is definitly an effective product.

    As for cables in my chest routine, we do them sometimes... Just depends if the machine is available or not.
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    About to go hard in the gym. Chest day.
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    Quote Originally Posted by kBrown View Post
    About to go hard in the gym. Chest day.
    chest day, best day!!
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    Yesterdays chest routine:

    Flat Bench:
    135lbs - 15
    225lbs - 10
    315lbs - 10

    Drop Sets--flat bench

    Drop Set 1: 385lbs - 1 rep --- 345lbs - 3 reps --- 315lbs - 5 reps
    Drop Set 2: 375lbs - 1 rep --- 345lbs - 3 reps --- 295lbs - 5 reps

    Hammer Strength ISO lateral incline bench
    Set 1: 8 45lbs plates (4 each side) 4 reps
    Set 2: 6 plates - 7 reps
    Set 3: 4 plates - 16 reps

    FLy + DB Press superset (40lbs)
    10 + 17 press
    7 + 15 press
    10 + 7 press

    Pushups
    40
    40
    25
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    Do you guys think I "under train" ?
    Think I should kick it up a notch with the weights (amount of sets, increase workouts, etc).
    I KNOW I should kick it up a notch with the cardio...

    I want to start building for competitions so give me some feedback.
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    Quote Originally Posted by kBrown View Post
    Do you guys think I "under train" ?
    Think I should kick it up a notch with the weights (amount of sets, increase workouts, etc).
    I KNOW I should kick it up a notch with the cardio...

    I want to start building for competitions so give me some feedback.





    I think it all depends. I never go to the gym with the intent on doing a "set" number of any workout. If its chest day and im cruising along, i go until my body says ive had enough. As long as your putting the same effort on each body part, i think your doing good. Hell you look like a beast, so your doing something right.
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    Quote Originally Posted by Jenx View Post
    I think it all depends. I never go to the gym with the intent on doing a "set" number of any workout. If its chest day and im cruising along, i go until my body says ive had enough. As long as your putting the same effort on each body part, i think your doing good. Hell you look like a beast, so your doing something right.
    Thanks brother, just am always trying to improve.
    Trying to rally my buddy to go on 1 hour walks intermixed with slow jog with me all spring / summer everyday. Just to 1) get some sun, and 2) stay active, but I don't wanna build a bunch of calories by jogging / running.

    To this in addition to lifting everyday, see if I can't slim down a bit in all the right places (keep building muscles, burn a bit of fat).
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    Quote Originally Posted by kBrown View Post
    Thanks brother, just am always trying to improve.
    Trying to rally my buddy to go on 1 hour walks intermixed with slow jog with me all spring / summer everyday. Just to 1) get some sun, and 2) stay active, but I don't wanna build a bunch of calories by jogging / running.

    To this in addition to lifting everyday, see if I can't slim down a bit in all the right places (keep building muscles, burn a bit of fat).
    I see no problem with the walking/jogging plan.
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    Quote Originally Posted by Torobestia View Post
    I see no problem with the walking/jogging plan.
    We wen't today. Wasn't bad, got some sun. Brought the dog with us, she was loving life... She probably only loved it because it stormed last night so there were giant puddles everywhere and she would run and dive in them, without those puddles she probably would have died from heat, poor girl.
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    Forgot my journal for yesterday's workout. But here is a rough outline:

    Deadlifts
    1 set warmup
    3 sets 225lbs

    Hammer Strength Row Machine
    6 sets 225lbs

    Cybex pullover Machine
    3 sets 140lbs

    Stomach

    I think thats it. nothing special

    Descent shoulder / tricep workout today. Will log it tomorrow when I have the journal in front of me. It was intense because we did all back to back sets, minimal rest.
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    Saturday morning, time to hit some legs!
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    Back Day

    Wide Pullups (behind neck) + 25lbs
    Reps: 5
    5
    6
    6

    Palms facing you Pullups + Bendover Row superset
    +25lbs - 6 reps --- 135lbs - 10 reps
    +25lbs - 6 reps --- 155lbs - 10 reps
    Body - 12 reps --- 155lbs - 10 reps
    Body - 8 reps --- 155lbs - 10 reps

    T- Bar Rows (45's)
    3 plates - 10
    4 plates 4 + 6 (had to readjust)
    4 plates 6

    Db Pullover
    90lbs
    10
    10
    13 reps

    Stomach
    4 sets, body weight €‹
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    Very late. But in.
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    Quote Originally Posted by scw538 View Post
    Very late. But in.
    Thanks for the support!
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    Back Day

    Wide Pullups (behind neck) + 25lbs
    Reps: 5
    5
    6
    6

    Palms facing you Pullups + Bendover Row superset
    +25lbs - 6 reps --- 135lbs - 10 reps
    +25lbs - 6 reps --- 155lbs - 10 reps
    Body - 12 reps --- 155lbs - 10 reps
    Body - 8 reps --- 155lbs - 10 reps

    T- Bar Rows (45's)
    3 plates - 10
    4 plates 4 + 6 (had to readjust)
    4 plates 6

    Db Pullover
    90lbs
    10
    10
    13 reps

    Stomach
    4 sets, body weight €‹
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    Solid lifting in today. No PR's but I didn't shoot for any either. Hell did free weight shoulder press (seated) for the first time in months today (usually use smith) and I wasn't too dissapointed with the weight I put up--we all know smith Vs Free are two diff ball games. However, I have no doubt that a month or two of free weight shoulder press and I would be putting up impressive numbers (just don't do them, so not used to it).

    DeadLift:
    135lbs -8
    225lbs - 5
    245lbs - 5
    315lbs - 1 (50% lift, using the bars so the weight is up some)
    315lbs - 3 ^^ Same

    Free weight Seated Shoulder--if I can do these again next week, I expect the numbers to progress rapidly e.g. next week 265 for 5-6 easy
    135lbs - 12
    185lbs - 10
    225lbs - 6
    245lbs - 5

    DB Front raise 40lbs - 3 sets of 5 reps
    DB rear delt 25lbs - 3 sets of 15 reps

    Shoulder Shrug (225lbs) + DB Shoulder press (80lbs) super set
    10 --- 8 reps
    10 --- 10 reps
    10 --- 16 reps -- push it to the limit

    Vertical Pushups
    10
    8
    9 reps
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    ima doing a thread too, which i got the idea from you. i just want to say keep moving that weight, you're beasting it up
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro View Post
    ima doing a thread too, which i got the idea from you. i just want to say keep moving that weight, you're beasting it up
    Post up a link bud, I will follow along.
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    i have never posted a link before so bare with me budHighschool athlete thread
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    this is awesome
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    Leg Slack day, did some triceps too for good measure.

    Leg Ext 150lbs 8 sets x 10 reps

    Leg Curls 120lbs
    10
    8
    7
    7

    Isolation calve machine 160lbs
    4 sets of 10 reps

    Tricep Skull Crushers
    115lbs - 10
    115lbs - 10
    135lbs - 10
    135lbs - 10
    145lbs - 10

    Tricep Pushdown (machine)
    82.5 - 15
    82.5 - 15
    52.5 - 17
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    Videos coming tomorrow!
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    Nice lifts man. I normally use the smith on shoulder days too, due to lack of spotter.
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    Looking forward to the video updates
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    Quote Originally Posted by Torobestia
    Looking forward to the video updates
    Amen. Good motivation for my tall skinny ass.
    Life is cold, short, and brutal
    Training log -
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    315


    365


    325


    Flat Bench
    135lbs - 20
    225lbs - 15
    315lbs - 15
    365lbs - 5
    325lbs - ~11?
    245lbs - 20
    225lbs - 15

    DB Inc 80lbs
    15
    14
    12 reps

    Machine Flyes (200lbs?, stack)
    10
    10
    10

    Dips:
    13
    10
    10

    Well, my journey with Osta is coming to a close and am starting up my next sweep of IML products.

    My thoughts on Osta:

    Osta is a great PCT product, definitely excellent for solidifying gains, giving one a strong mental edge, maintaining appetite, and aids in pumps while at the gym. Personally I would save it for PCT and not utilize it while on cycle...however I did not go above 20mg, so i can't say what magic that girl can work at the higher dosage. I can only say at 20mg it is an excellent addition to the PCT regime and is very effective at helping maintain gains. Definitely would recommend it to any of my peers without hesitation.
    Again, if you haven't checked it out I encourage you to do so:
    http://www.****************/product-list/osta-rx/
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    Dude, 315 x 15? That was sick. Very nice.

    Totally agreed with you on your thoughts regarding Osta. I think it's a total waste and may hinder gains on a cycle with other compounds (might use up an AR that could have been used by a more anabolic agent like testosterone, or trenbolone, or something else), but shines in PCT or even on its own.
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    Quote Originally Posted by Torobestia View Post
    Dude, 315 x 15? That was sick. Very nice.

    Totally agreed with you on your thoughts regarding Osta. I think it's a total waste and may hinder gains on a cycle with other compounds (might use up an AR that could have been used by a more anabolic agent like testosterone, or trenbolone, or something else), but shines in PCT or even on its own.
    Yeah Osta really is great. Thing is I just don't want to cut it short, I feel that 20mg is perfect for PCT and I personally see no reason to use it as anything but a stand-alone or as part of my PCT regime, however I would be interested to see the results people get at 40mg+ (whether on cycle or not)... Just uncharted territory for me, so it is hard to evaluate how it fits into a cycle.

    Am about to start my Cyanostane / Deca-drol max lineup and get ready for summer!
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    havnt looked in here for a while..congrats on becoming a rep for ironmaglabs!!! there products look interseting..i will be PMing you
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    Quote Originally Posted by machorox123 View Post
    havnt looked in here for a while..congrats on becoming a rep for ironmaglabs!!! there products look interseting..i will be PMing you
    Sounds good bro.
    Just finished my Osta run.
    About to start up some Cyanostane and Deca-drol max

    Good stuff
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    Quote Originally Posted by machorox123 View Post
    havnt looked in here for a while..congrats on becoming a rep for ironmaglabs!!! there products look interseting..i will be PMing you
    He got a cool shirt, too, for it.
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    alright everyone, I am jumping back on and prepping for the summer time. I need to hone my diet in, we will see how that goes! soon i will be out of the college house and living the big boy life, so grocery shopping and eating healthier will be a bit easier--or so I hope!

    cycle layout:

    Cyanostane rx 4caps / day (2am , 2pwo)
    http://www.****************/product-list/cyanostane/

    Deca-Drol max 6 caps /day (2am, 2 noonish, 2 pwo)
    http://www.****************/product-list/deca-drol-max/

    Advanced cycle support 4 caps /day (2am, 2pm)
    http://www.****************/product-l...cycle-support/

    Sust 350 (1.5ml mon / thursday) 525mg twice a week.

    Aromasin .4ml 3x a week

    started: two days ago.

    note: the dosages I am running are NOT recommended for most people, especially not for beginners.

    What I am missing: Tren...
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    Quote Originally Posted by kBrown View Post
    alright everyone, I am jumping back on and prepping for the summer time. I need to hone my diet in, we will see how that goes! soon i will be out of the college house and living the big boy life, so grocery shopping and eating healthier will be a bit easier--or so I hope!

    cycle layout:

    Cyanostane rx 4caps / day (2am , 2pwo)
    http://www.****************/product-list/cyanostane/

    Deca-Drol max 6 caps /day (2am, 2 noonish, 2 pwo)
    http://www.****************/product-list/deca-drol-max/

    Advanced cycle support 4 caps /day (2am, 2pm)
    http://www.****************/product-l...cycle-support/

    Sust 350 (1.5ml mon / thursday) 525mg twice a week.

    Aromasin .4ml 3x a week

    started: two days ago.

    note: the dosages I am running are NOT recommended for most people, especially not for beginners.

    What I am missing: Tren...
    that cycles looks insane 1gram plus 4 oral compounds..have fun!!!! but more importantly be safe bro
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    Is decadrol the same as max-lmg or does it just contain max along with other compounds?
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    Quote Originally Posted by machorox123 View Post
    that cycles looks insane 1gram plus 4 oral compounds..have fun!!!! but more importantly be safe bro
    Always, and if I need to cut back I will.
    The Deca-drol and Cyanostane aren't very liver toxic. The deca-drol less so than the Cyano.
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    Quote Originally Posted by JoeySon View Post
    Is decadrol the same as max-lmg or does it just contain max along with other compounds?
    The Deca-drol also contains something called: Laxogenin
    which is supposed to increase protein synthesis.
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    Yesterday BICEPS

    Preacher curl: 75lbs
    4 sets of 15 reps

    Preacher 21's: 55lbs
    2 sets of 21's

    Seated half curl (sit down, bring the weight down to your legs, then back up--dont bounce off your thighs!)
    50lbs 2 sets
    25 reps
    26 reps

    Reverse curl (these were hurting my biceps a bit, so I took it easy)
    30lbs - 10
    50ls - 7
    30lbs - 14
    50lbs - 7

    Machine standing single arm curl (bring weight to the forehead, the handle would be in the top position)
    12.5lbs - 20
    22.5lbs - 20
    22.5lbs - 15
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