Natadrol & Formestane Mass Training Log

  1. Talking Natadrol & Formestane Mass Training Log

    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 [email protected], [email protected] [email protected]
    Seated DB Shoulder Press [email protected], [email protected], [email protected]
    Cable Lat Raise [email protected], [email protected], [email protected]
    Tri Pressdown [email protected], [email protected], [email protected]
    Skullcrusher [email protected], [email protected], [email protected]
    DB Overhead Tri Ext [email protected], [email protected] [email protected]
    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

  2. Back today.
    Deadlifts (off platform) [email protected], [email protected], [email protected]
    T-Bar Row [email protected], [email protected], [email protected]
    Bent Rows [email protected], [email protected] [email protected]
    DB Shrugs [email protected], [email protected], [email protected]
    Behind Back BB Shrugs [email protected], [email protected]
    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

  3. 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

  4. 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 [email protected], [email protected], [email protected]
    Stiff Leg Deadlifts [email protected], [email protected], [email protected]
    Squats [email protected], [email protected] [email protected]
    Leg Press [email protected], [email protected] [email protected]
    Leg Ext [email protected],88,99
    Lying Hamstring Curls [email protected], [email protected], [email protected]
    Seated Calf Raise [email protected] [email protected],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.

  5. Day 6 Chest and Biceps
    Incline Bench Press [email protected], [email protected], [email protected]
    Flat Bench Press [email protected], [email protected], [email protected]
    DB Flyes [email protected], [email protected], [email protected]
    superset with
    Chest Press Machine -neg [email protected]
    Seated DB Curls [email protected], [email protected], [email protected], [email protected]
    Standing EZ culrs [email protected], [email protected], [email protected]

    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.

  6. 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 [email protected], [email protected] [email protected]
    Seated DB Press [email protected], [email protected], [email protected]
    Cable Lat Raise [email protected], [email protected], [email protected]
    Tri Pushdown [email protected], [email protected], [email protected]
    Skullcrushers [email protected], [email protected], [email protected]
    Tri Overhead Ext [email protected], [email protected], [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

  7. Tried my new pre-trainer today with excellent results. I was looking forward to this workout today. I love training my Back.
    Deadlifts [email protected], [email protected], [email protected] (off platform)
    T-Bar Row [email protected], [email protected], [email protected]
    Bent Row [email protected], [email protected], [email protected]
    DB Shrugs [email protected], [email protected], [email protected]
    Behind Back BB Shrugs [email protected], [email protected], [email protected]

    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

  8. Day 11 and onto legs today. Adding more weight as my strength is increasing.
    Warm up Leg Ext [email protected], [email protected], [email protected]
    Still Leg Deads [email protected], [email protected], [email protected]
    Squats [email protected], [email protected], [email protected], [email protected]
    Leg Press [email protected], [email protected], [email protected], [email protected]
    Seated Leg Curl [email protected], [email protected], [email protected]
    Seated Calf Raise [email protected], [email protected], [email protected], [email protected]
    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.

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

    Incline Bench [email protected], [email protected], [email protected]
    Flat Bench Press [email protected] [email protected] [email protected](reached failure)
    Db Flyes [email protected], [email protected] [email protected](reaches failure)
    superset with
    Chest Press Negatives [email protected]
    Seated Db Curls [email protected], [email protected], [email protected], [email protected](PB)
    Stand Rope Curls [email protected], [email protected], [email protected]
    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

  10. 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

  11. 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 [email protected], [email protected], [email protected]
    Seated DB shoulder Press [email protected], [email protected], [email protected]
    Cable Lateral Raise [email protected], [email protected], [email protected]
    Tricep Pushdown [email protected], [email protected], [email protected]
    Skullcrushers [email protected], [email protected] [email protected]
    Rope Overhead Tri Ext [email protected], [email protected], [email protected]
    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.

  12. 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 [email protected] plus [email protected] neg chest press
    Underhand Pulldown 3 sets warm up then [email protected]
    Good Mornings 3 warm up sets then [email protected]
    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

  13. Leg Today and after my chiro adjustment i was wondering what if it was going to difficult.
    Leg Ext Warm Up 2 sets then [email protected], [email protected]
    superset with
    Leg Press 2 sets warm up then 2x8 440
    Full Squat [email protected], [email protected]
    Seated Leg Curl 2 warm up [email protected],
    Seated Calf Raise, [email protected],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

  14. 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 [email protected]
    superset with
    Underhand pull down [email protected], [email protected] (dropped weight, form not so good)
    One Arm DB Row [email protected], [email protected]
    DB Shrugs [email protected],77
    Wide Grip Pull down [email protected]
    Seated DB Bicep Curls [email protected] [email protected] [email protected]
    Concentration Curls [email protected]
    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.

  15. 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 [email protected] warm up then [email protected], [email protected]
    superset with
    Incline DB Press [email protected], [email protected]
    Chest Press [email protected], [email protected] (6 second negatives)
    Cable Lat Raise [email protected], [email protected]
    superset with
    Bent Cable Raise [email protected], [email protected]
    Tricep Pushdown [email protected]
    Decline Skullcrusher [email protected]
    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

  16. 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 [email protected] then [email protected]
    superset with
    Leg Press [email protected]
    Squats(narrow stance) [email protected], 6,[email protected]
    Seated Leg Curls Warm Up Set [email protected]
    Seated Calf Raise [email protected]
    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

  17. 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 [email protected],49.5,60.5 then [email protected] & [email protected]
    superset with
    Underhand Pulldown [email protected], [email protected]
    Bent Over Row (underhand) [email protected], [email protected]
    Tri Set (no rest)
    Behind Back BB Shrugs [email protected]
    Front BB Shrugs [email protected]
    DB Shrugs [email protected]
    Deadlifts [email protected]
    DB Altern Curls [email protected] [email protected] [email protected]
    20 min interval on bike 350 cals
    This was an awesome workout, up on most lifts, i was really impressed by Napalm!!!!

  18. 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 [email protected]
    Pec Deck [email protected]??? (no weight markings)
    superset with
    Incline Press Machine 8,[email protected]
    Shoulder Press Machine 1 warm up [email protected], [email protected]
    Cable Lat Raise [email protected]
    super set with
    Bent Lat Raise on Incline Bench [email protected]
    Tri Pushdown [email protected],132
    Dips [email protected]
    Flat Bench [email protected]
    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

  19. A few days off between workouts is going well. Recovery is the key. Legs today,
    Leg Ext Warm up [email protected] then [email protected],[email protected]
    superset with
    Leg Press [email protected]
    Squats (deep) [email protected], [email protected]
    Seated Leg Curl [email protected]
    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

  20. 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], [email protected]
    BB Bent Row [email protected],154,176
    BB Shrugs [email protected]
    Good Mornings 1 warm up [email protected]
    BB Bicep Curls 1 warm up [email protected]
    Concen Curls [email protected]
    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.

  21. 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 [email protected],154,176
    DB Fly [email protected] [email protected] [email protected]
    superset with
    Chest Press [email protected]
    Cable Crossovers [email protected],66
    Tri Machine Press 15,[email protected],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.

  22. Legs today, i was feeling better than i have recently so i was looking forward to this.
    Leg Extension Warm up [email protected] then [email protected], [email protected]
    superset with
    Leg Press [email protected]
    Front Squat 1 warm up set [email protected],110,132
    Seated Leg Curls [email protected]
    Seated Calf Raise [email protected]
    Bench Press 2 warm up sets [email protected] (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

  23. Back today and i decided to do things a little differently.
    Lat Pull down warm up [email protected]
    Narrow Grip Bent Row [email protected], [email protected]
    Chin Up 15 reps
    Rack Pulls [email protected], [email protected]
    Upright Rows [email protected]
    Good Mornings [email protected]
    DB Bicep Curls [email protected],33 [email protected] [email protected] (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


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