Natadrol & Formestane Mass Training Log

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So i have started a new routine along side my cycle, I thought I'd post just to get some feedback. Yesterday was Shoulders & Triceps and the day looked like this. Basically just finding my feet with the new routine
6ft 190.3 pounds
Clean & Press 12@55, 10@77 8@99
Seated DB Shoulder Press 10@44, [email protected], 4@55
Cable Lat Raise 10@22, [email protected], 8@33
Tri Pressdown 25@55, 12@110, 10@132
Skullcrusher 10@55, [email protected], 4@66
DB Overhead Tri Ext 12@44, [email protected] 10@55
Stretch and 10 min Treadmill
I could have gone heavier on Skull and Overhead, i will know for next time. It was good to do clean and press again, A great exercise in my opinion. And i like doing cable nice and slow (feel the burn) A great start with a new cycle and routine. Cheers everyone

 

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Back today.
Deadlifts (off platform) 10@132, 8@176, 6@220
T-Bar Row 12@132, 10@154, 8@176
Bent Rows 12@132, 10@143 8@154
DB Shrugs 12@66, 10@77, [email protected]
Behind Back BB Shrugs 12@132, 2x8@154
Stretch and 10 min Treadmill
Everything felt really strong, the deadlifts were the smoothest I've ever done and felt great. the behind back BB shrugs hit the traps nicely (never done them before) Overall i felt this to be a good solid back routine. Cheers

 

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My back is nicely sore today, always a good sign. I am finding i am more focused on my exercise form. each rep has been great. Don't know if this is the combo but its resulting in very focused workouts. Energy levels contimue to be great. Cheers

 

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Legs today, i was worries about the volume in this workout but i soon put that out of my mind once i got started
Leg Ext 25@44, 15@55, 10@66
Stiff Leg Deadlifts 15@132, 12@143, 10@154
Squats 12@132, 10@154 2x8@176
Leg Press 12@264, 10@352 2x8@440
Leg Ext 3x8@77,88,99
Lying Hamstring Curls 12@44, 10@55, 10@66
Seated Calf Raise 15@88 3x10@99,110,121
10 min treadmill warm down
Energy was great throughout workout, I was shaky on the squats (traps still sore) and some hip alignment issues. Otherwise i loved it. When the reps got tough i really dug in worked hard. the last set of 440 leg press was tough. i think the combo of Natadrol & Formestane is producing a nice power effect. Anyway i'm loving it.

 

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Day 6 Chest and Biceps
Incline Bench Press 12@132, 10@154, 8@176
Flat Bench Press 12@132, 10@154, 4@176
DB Flyes [email protected], 8@44, [email protected]
superset with
Chest Press Machine -neg 2x6@220
Seated DB Curls 15@22, [email protected], 10@33, [email protected]
Standing EZ culrs 12@55, 8@66, 6@77

Both of the sets of Bench sucked big time, i've done heaps better during other workouts. But during chest press it all clicked into place. Both sets of Biceps exercises were great and i was very happy. The pump was amazing, feeling leaner and apart from bench i feel stronger.

 

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Day 7 today and i was feeling flat before the gym, so to get myself motivated i wrote in what weights i was going to achieve for the workout, everything was up on the week before (progression is the key). this is what i did

Clean & Press 12@88, 10@99 8@110
Seated DB Press 10@44, 6@55, [email protected]
Cable Lat Raise 10@22, [email protected], 8@33
Tri Pushdown 25@44, 12@121, 10@143
Skullcrushers 10@55, 6@66, [email protected]
Tri Overhead Ext 12@44, 10@55, [email protected]
Stretch, Abs & 10min treadmill warm down.

I achieved positive failure on the last few reps in Clean & Press and had to turn them into Push Press. Db shoulder press at 60.5 made me work really hard. and skullcrushers were great too. Overall all my weights were up and i got an amazing pump and fullness during workout without a pre-traininer. Got some 1,3 dimethylamylamine coming so future workouts should be explosive. Very happy with the progress. cheers

 

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Tried my new pre-trainer today with excellent results. I was looking forward to this workout today. I love training my Back.
Deadlifts 12@154, 8@176, 6@231 (off platform)
T-Bar Row 12@132, 10@154, 8@176
Bent Row 12@132, 10@154, 8@176
DB Shrugs 12@66, 10@77, 8@88
Behind Back BB Shrugs 12@132, 8@154, 8@176

All volumes have increased on each exercise from last week, i'm really pushing to make the most of the Natadrol & Formestane. Very happy, I am confident i can increase again next week. Very Very Happy

 

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Day 11 and onto legs today. Adding more weight as my strength is increasing.
Warm up Leg Ext 25@44, 15@55, 12@66
Still Leg Deads 15@132, 12@143, 10@154
Squats 12@132, 10@154, 8@176, 8@198
Leg Press 12@352, 10@396, 8@440, 8@484
Seated Leg Curl 12@132, 10@143, 10@154
Seated Calf Raise 15@88, 10@110, 10@121, 10@132
Squats were great, haven't squatted that well for ages, really focused and nice and deep squats. Leg Press was up too. So were calf raises and Stiff leg Deads. Overall everything up and powered through everything.

 

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Day 13 Looking forward to Chest because it sucked so bad last workout.

Incline Bench 15@132, 10@154, 8@176
Flat Bench Press 12@132 8@154 4@176(reached failure)
Db Flyes [email protected], [email protected] 5@55(reaches failure)
superset with
Chest Press Negatives 2x6@220
Seated Db Curls 15@22, [email protected], 10@33, 8@44(PB)
Stand Rope Curls 12@55, 8@66, 6@88
12min interval on Bike and Stretch

I've come to the conclusion after a certain amount of bench i reach failure and that's it, move to a different exercise. Some people can bench all day not me people. First 3 set of incline bench were solid and felt great (good position etc) Failed on a few exercises which is always a good sign. Went heavier on a few things and got a PB on DB curls which i'm happy with. Another great workout. I am lookin forward to the results at the end. Cheers

 

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2 Weeks in and a rest day today. Up 1.6 pounds this week with waist measurement staying the same.
20min skipping today,
just trying to get my technique down, little uncoordinated when it comes to skipping but it's the best high intensity cardio if you do it fast enough. Chest nicely sore from yesterdays routine. Pausing at the bottom of my bench over the last few months has changed my technique, I can get more power from the lower part of the bench. I will continue to do this. Biceps not as bad this week, very happy with routine and progress. cheers

 

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Day 15 Not much sleep last night so i thought i would struggle today, No use making excuses so i got into it.
Clean & Press 12@88, 10@110, 4@132
Seated DB shoulder Press 12@44, 6@55, [email protected]
Cable Lateral Raise 10@22, 8@33, 8@44
Tricep Pushdown 25@44, 12@121, 10@143
Skullcrushers 10@55, 6@66 [email protected]
Rope Overhead Tri Ext 12@44, 10@66, 10@88
I failed on my 3rd set of Clean & Press i only got to 4 instead of 8, but weights were all up from previous week. Put some more lbs on cable lat raise which felt good. Did rope ext for a change which i enjoyed. I am progressing slowly but surely week to week which i believe is the key.:head:

 

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I've had a few days off and a major adjustment at the chiro, so I've had to rethink training option. I'm going back too HIT training, less sets. This has worked well before, don't really know why i changed, so today it looked like this
Pec Fly Warm Up 3 set, then [email protected], [email protected]
superset with
Incline DB Press 2x10@55 plus 1@220 neg chest press
Underhand Pulldown 3 sets warm up then 2x6@176
Good Mornings 3 warm up sets then 2x5@132
10 min treadmill warm down.
I really enjoyed getting back to this style of training. All reps were slow and controlled with a pause at some points. Truly a great training style. Walk out totally tapped. Cheers All

 

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Leg Today and after my chiro adjustment i was wondering what if it was going to difficult.
Leg Ext Warm Up 2 sets then 8@99, 8@110
superset with
Leg Press 2 sets warm up then 2x8 440
Full Squat 10@132, 8@176
Seated Leg Curl 2 warm up 10@176,
Seated Calf Raise, 10@88,110,132
Single Leg Squat, 10 each leg
Abs & Stretch
Looking back on my other workouts, i have put weight on all exercises, i'm very happy with this. The full squats were great, everything was in alignment. All reps were slow and controlled and this felt great. The single leg squats were great at the end. Very happy

 

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Back and Bicep today, Not feeling the best overall, something is still not right with my alignment. But let's test it anyway.
Db Pullover 3 set warm up then 2x8@66
superset with
Underhand pull down 6@176, 8@154 (dropped weight, form not so good)
One Arm DB Row 8@66, [email protected]
DB Shrugs 8@66,77
Wide Grip Pull down 2x6@132
Seated DB Bicep Curls [email protected] 24@33 [email protected]
Concentration Curls 12@33
Abs & Stretch
I really concentrated on doing slow controlled movements today so i could really feel the muscles working. This worked a treat, The one arm rows were the best I've ever done. The pause at the top of the shrugs really added to the exercise. Even the wide grip pull downs felt great. Although the weights aren't as heavy as i've gone, this was made up for in rep speed. Great workout, i was really impressed.

 

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I have been suffering really badly from some headaches in last few days that pain killers hardly even dull. Something in my neck or back is out and causing havoc. Can't get into chiro for days now so i'm screwed. But i didn't let that stop me from going to the gym. And wouldn't you know it the pain goes away at the gym, endorphins etc from exercise. So here's how today looked.
Machine flys 3x15@88lbs warm up then 8@176, 7@220
superset with
Incline DB Press [email protected], [email protected]
Chest Press 6@220, 4@220 (6 second negatives)
Cable Lat Raise 8@33, 6@44
superset with
Bent Cable Raise 8@33, 8@44
Tricep Pushdown 2x8@132
Decline Skullcrusher 2x6@55
Abs & Stretch 10min Elliptical Trainer
I was very happy with everything, really slow and controlled and for the first time i tried decline negatives, they were great i will be adding these in as a regular tricep exercise. Cheers All

 

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All sorts of weird stuff happening with my back and neck, Different muscle spams, my body is trying to self correct so the chiro says.
Legs Today:
Leg Ext Warm Up 3x15@55 then 2x8@121
superset with
Leg Press 2x8@440
Squats(narrow stance) 10@132, 6,4@222
Seated Leg Curls Warm Up Set 2x10@176
Seated Calf Raise 3x10@88
Single Leg Squat 15 each Leg
Stretch and i'm done. This was another good workout considering my issues at the moment. weight was up on Leg Ext and Squats which i was really happy with. Single Leg squats are really nice to end the session but not as brutal as sissy squats. Still enjoying the progress:speechless:

 

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Natadrol arrived today, finally, customs opened it for a look. I got some samples with it and i tried Napalm pre-trainer by Muscle Warfare, this stuff was awesome. Workout is as follows
DB Pullover 3sets warm up 10@44,49.5,60.5 then 8@66 & 6@77
superset with
Underhand Pulldown 8@154, 6@165
Bent Over Row (underhand) 10@132, 6@176
Tri Set (no rest)
Behind Back BB Shrugs 10@176
Front BB Shrugs 10@176
DB Shrugs 10@66
Deadlifts 2x6@176
DB Altern Curls [email protected] 24@33 [email protected]
20 min interval on bike 350 cals
This was an awesome workout, up on most lifts, i was really impressed by Napalm!!!!

 

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Had a couple of rest days due to training two days in a row and having flu like symptoms. Feeling much better today after extended amounts of sleep. I threw in a few different exercises today just for some variety.
Machine Fly Warm up 3x15@88
Pec Deck 2sets@??? (no weight markings)
superset with
Incline Press Machine 8,6@132
Shoulder Press Machine 1 warm up 8@88, 6@110
Cable Lat Raise 2x6@44
super set with
Bent Lat Raise on Incline Bench 2x6@44
Tri Pushdown 10@110,132
Dips 2Xx6@BW
Flat Bench 2x6@132
Did some flat bench at the end just to keep technique good (haven't benched for a while) Did some shoulder press and dips to change things up and they really hit the spot. Not one of my best workouts but considering the way i feel i did well and reached failure on my incline bench and dips. Cheers All

 

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A few days off between workouts is going well. Recovery is the key. Legs today,
Leg Ext Warm up 3x15@55 then 8@99,6@121
superset with
Leg Press 2x10@352
Squats (deep) 10@132, 8@176
Seated Leg Curl 2x8@176
Walking Lunges 10per leg @66
Seat Calf Raise [email protected]
Single Leg Squats 15 each leg.
My legs are feeling stronger, i put more weight on leg ext and more reps on leg press. Walking lunges nearly made me hurl so i was working hard. Single leg squats are always a great stretch at the end. Very happy with the progress that's for sure. cheers

 

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Back into it today after a few days off again. Back today and my spine wasn't feeling the most stable so i changed my routine a little.
Wide grip lat pull down 3 warm up sets.
One Arm Bent Rows [email protected], 6@88
BB Bent Row 8@132,154,176
BB Shrugs 2x8@176
Good Mornings 1 warm up 2x8@88
BB Bicep Curls 1 warm up 2x8@88
Concen Curls 2x6@33
Abs and stretching
I took it easy because my back wasn't feeling the best. Certainly felt better than previous days. i was very happy with both bent rows. My back is feeling fuller.

 

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With time an issue today i really powered through this one. I changed things a little. Did bench for the first time in a while too. Felt good.
Flat Bench Press 2Warm up set 8@132,154,176
DB Fly 8@44 [email protected] 4@55
superset with
Chest Press 3x6@220
Cable Crossovers 2x10@44,66
Tri Machine Press 15,10@44,77
superset with
Tri Kick Back [email protected],33
Stretch and Lower back work, I doing bridges and then one leg bridges that i hold for 20 seconds. 5 sets

It was good to do bench, i felt very strong, I concentrated on getting set in a good position and every rep touched my chest and paused before pushing off. I used a narrow grip (easier on my shoulders) with elbows dropping at an angle. Very happy.

 

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Legs today, i was feeling better than i have recently so i was looking forward to this.
Leg Extension Warm up 3x12@55 then 8@110, 6@132
superset with
Leg Press 2x10@352
Front Squat 1 warm up set 8@88,110,132
Seated Leg Curls 2x10@176
Seated Calf Raise 4x15@88
Bench Press 2 warm up sets 2x6@132 (super slow)
Strength has gone up on my legs, putting more weight on leg ext and did front squats for the first time in ages (squat rack was occupied). I really enjoy front squats because they force you to stay upright and you can go deep easier. I was very happy with my form.
Did some bench at the end just to work on technique and this was the best two sets of bench i've ever done. Nearly finished my Natadrol run. Results this week. cheers

 

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Back today and i decided to do things a little differently.
Lat Pull down warm up 3x12@77
Narrow Grip Bent Row 8@132, 2x6@176
Chin Up 15 reps
Rack Pulls 6@220, 4@264
Upright Rows 3x8@55
Good Mornings 2x8@44
DB Bicep Curls [email protected],33 [email protected] 10@44 (drop set)
Stretching and Bridges 5 sets.
I changes my routine alot today but i enjoyed it. Rack Pull are always fun but my grip was weak today. I was very happy with DB bi curls some decent reps. Happy with it all, cheers