Getting more Evil clean bulk

[Bengal]

I previously had a user name of EvilOne on another forum. Hence the log title. I will be attempting a clean bulk. Stats as follows. 38 yo male. Workouts consist of a mix of BB, power, and bodyweight workouts. Cardio is present but limited. 5'9 weight fluctuates between 185 and 190.
Just finished a 43 day cycle of finaflex 1 andro. I used this for a recomp. I started at 192 and finished as described above. I gained vascularity , pants fit better, arms did not grow, but chest grew 3/4 of an inch. I am currently 1 week into an OTC pct. which honestly I don't believe is necessary for this product but I will be befit from the test boost/estrogen block and cortisol control so I will roll with it.
I know I am gonna get slapped for this but I generally do not work legs. My legs respond like nothing else in my body. I can squat over 300 lbs any given day without any leg training. Due to that fact and a prior significant back injury I am slightly gum shy of heavy squats and even more of deadlifts. Although I never experience any sciatic pain when performing stiff leg dead lifts. I have I'm the past with back squats and conventional deads.
Current goals are to maintain or drop b/f which I estimate at 12-13%. And gains muscle with. Minimum amount of sloppy weight.
Here are some of my p/r's
Bench 225@13
Back squat 225@30
Dead lift 325@1
Push press 215@1
Seated military ( bar to nose) 225@5
Pull-ups 20
Straight bar skull crushers 135@10
Straight bar curls 135@5
Bent over rows 225@12

 

[Bengal]

10/21 chest
Flat bench warmups then 225@8, 255@3, 265@2, 225@13,8,8
Decline bench and dips .135 decline@10 +10 dips 4 sets
Cable crossover 4 sets of 12@25lbs
Hamerstrength chest press light weight 4 sets x 12 for a burn.
A few hours later 4 mile jog

 

[Bengal]

10-22 back
Pull-ups
Wide 3x10
Shoulder width 3x10
Close 3x10
Bent over barbell rows 195,215,225 all for 6 reps
Horizontal rows 3x12
Oa rows 75 3x10

 

[OnionKnight]

dude 225x30 is fukin crazy on squats. how do you rate your form? id imagine that type of rep scheme would take its toll on your back way more than a 325 deadlift

 

[Bengal]

Well I usually do 90 degree box squats. So I always goto parallel some days I go atg but not very often ( ACL reconstruction many years ago). And a set like that. Makes me sweat, get outta breath and takes almost 3 minutes

 

[Bengal]

Arms
First and foremost I hate the smith machine with a few exceptions. Reverse grip bench press. Bench press when the normal benches are " unfamiliar " and seated military press when I am at the gym
The nice thing about it for reverse grip bench press is the only thing I have to concentrate on is pushing the weight
Reverse grip ss bench press
225@5 255@5 265@5 225@8
Straight bar skull crushers 95 4x10
Rope push downs 50x10
2 arm db overhead tricep press 65@15 75@12 75@10
Curl bar preacher curls 75@8 4 sets
Chin-ups 5@5 sets
Easing into squats so as not to get too sore to run
225,275@5 ea
1 mile jog

 

[Bengal]

Shoulders
Ss seated military 185&8/205@5/225@2,2,2/185@10
Push press singles 185/205/185
70lb kettle bell c&p 2x3
Lateral & and front raises 20 lbs 3 sets 8 reps ea movement

 

[Bengal]

10/28
Triceps and conditioning
I intended on arms not just tris but a buddy wanted to do some conditioning.
Triceps
SS reverse grip bench 5 reps superset with 10 dips. 5 sets. Weight per set 225/225/235/245/255
Then.
Descending set 10 to 5 the. 1 set of 10. Ten exercises.
Standing military press
Preacher curls
OH KB swings
Reverse crunches
Weighted push-ups
Hands on med ball feet on bosu ball push-ups
Low rows
Tricep push downs
Pull or chin ups
Side vee crunches
55 reps each exercise 30 minutes total time

 

[Bengal]

10/29
Chest
Flat bench warmups then 225@10,8,6
Db flat bench and dips 3 sets of 12&8
Kettle bell flat bench and dips 2 sets of 12&8
Cable cross over 3 sets of 10
An wheel standing roll outs 2 sets of 3

 

[Bengal]

Man I hope life doesn't get in the way as. Bad this week. Last week was rough. I should be well recovered though as a positive note

 

[Bengal]

11/4
Flat bench. I like to warm up then drop back to 225 for my working sets
185/205/225/240 x 5
250 x 3
225 x 8,8,88
Decline 185 3x6
Incline db 55x 12,8,8,8
Suspended push-ups. 15,15,12 superset with incline cable flies 35lb. 3x12

 

[Bengal]

REV GRIP SS BP
225X5,5,5 ;275X1 290X1; 225X5
SUPERSETTED WITH ST BAR CURLS 115 3X4

CURL BAR CURLS
75X10
95X8
105X8
WITH STRAIGHT BAR SKULL CRUSHERS
95X10
115X10
125X10
135X10
WITH
CHINUPS
3X8, 3X5

STRAIGHT BAR PUSH DOWNS
120X15, 150X10,10
SETTED WITH
CABLE CURLS ON A BAR
55LBS 3X15

ROPE PUSHDOWNS
60 4X10

 

[Bengal]

Back
Wide pull-ups 3@8
Reg width pull-ups 3@8
Close pull-ups 3@8
T bar row 2 hand 90@12
1 hand 45 3@10 each
Bb shrugs 85@30,30,30
Setted with horizontal rows 10,10,6

 

[Bengal]

11/09
Handstand push-ups 5x10
Seated military press 135 3x10
Reverse rubber cable flies 70lb cable setted with cable face pulls 3x10 each
Upright cable rows 3x12
Curl bar curls (because I felt like it) 75 lbs 3x10

 

[Bengal]

Excited to get my leecheck t-x3 someday early next week. Current supps optimum nutrition creapure , protein blend ,insane pump pwo, unflavored bcaa used Intra workout that is the worst tasting junk I have ever tasted!

 

[Bengal]

Unfortunately more often than not workouts get placed secondary to life. Fortunatly I have been able to maintane. Unfortunately it's hard to gain that way
11/13 chest
Flat bench. 235@5 250@4 225@10,8,8
Decline bench 175@8 185@8,10
Incline db press. 55x12,12,12
Started lecheek t-x3 today. I took dpol in the past gained 4 lbs in a month. I didn't notice any strength or other obvious test boosting effects. I am hoping for better returns this time. Although reading the daa doesn't work article has me concerned

 

[Bengal]

11/14 Shoulders. Shoulders after chest not the smartest idea but I am not genuis.
Ss seated military 185@8 205@5 220@3 225/230@1 225@2 185@8 135@15/15


Ss Shrugs 135@20/20. 185@10/10. 225@10. 275@6. 225@8. 135@20/20

Ss upright row 95 3@10

Trap bar dead lifts ( first time I ever used one I like it and feel safer)
225@3/3 275@3 295@3/3/3

A random mix of kettle bell: cleans, c&p, & snatches

 

[Bengal]

11/16 back
Wide pull-ups 8,14,12
Regular pull-up 10,12,14
Deadlifts 135 2@15
One arm cable row 70 lbs & 2 db rows 3 sets of 12&10 reps each
Curl bar rows 75@20 105@20,20
Suspension rows 3@10
Suspended ab reverse crunches 3@12

 

[Bengal]

Quick arm workout
Monster set
Straight bar skull crusher+ curl bar curls+ diamond push-ups +chin ups
5 rounds
Rd 1 85@15 75@15. 15. 10
Rd 2 105@15 75@15, 15, 10
Rd 3 105@15 75@15,15,10
Rd 4 125@12 75@12,15,5
Rd 5 125@10 75@10,10,5
Monster painfull pump from this workout ! I have a weight gain In the past 2 days as well without a change in eating habits. Could the T-x3 be magic

 

[Bengal]

11/20
Chest
135x30 bench warm up
Db press 70x15 85x10,10,8 90x6
Hammer strength incline weight each side
45x15,15. 70x12,12. 95x8
Dips 6x12
Squats 225x5,5 275x3,3
Push-ups 2x20

 

[Bengal]

Back
Bb rows 185@8,205@6,225@6,185@8
Hanging leg raises 4@5
Pull-ups slow 5 widths from hands touching to as wide as possible 3 reps each 2 sets each width. 5 an wheel between each set
Trap bar deads 3 reps 225,275,275
Overhead squats with a 45lb plate 2@10
Ab wheel 1@30
A quick bang on the heavy bag

 

[Bengal]

11/25 biceps
Straight bar curl 105 3@8
Curl bar 75 7@12
Suspension straps and rubber cable curls high reps for a nice pump

 

[Bengal]

11/26 chest
Flat bench 225 10 sets of 6
Suspension flies 3@10
Setted with
35 lb db flies 3@8

 

[Bengal]

SS Reverse grip bp 185 x10 then 4x8 setted with
ss close grip (triceps emphasis) overhead seated press 95x10, 135x3x5, 95x10
dips 5x10 setted
straight bar skull crushers 95 3x10
close grip pushups 3x10
kettle bell and dumbbell overhead extensions for a pump
pushdowns for a pump
reverse barbell curls 45x12, 55x12, 65x12
chinups 5x6
ARMS FELT LIKE SKIN WAS READY TO SPLIT
A FEW SETS OF INCLINED SITUPS

 

[Bengal]

11/29 back
Pull-ups ten sets of ten. Varying widths
Suspension rows 5x10
Light 2 db rows 4x15
Abs

 

[Bengal]

12/2 chest
Flat bench 225 4 sets of 7
Low cable crossover (like a scoop ) 5 sets 8-12 reps varying weight
High cable crossover 4 sets 10-12 reps varying weight
Dips 4 sets of 10
Finished with light incline db press and push-ups. I was so smoked I was only getting 3 push-ups

 

[Bengal]

12/4 Back
Pull-ups wide 5x10
Close 6,8,10,8,10
Barbell rows slow perfect form
135x10,12,12
Horizontal rows
12,12,12
Finished with a ten minute bodyweight GPP circuit

 

[Bengal]

12/5 Arms , kinda
Reverse grip ss bench
185@5 then short rest singles 225,255,375,285
Straight bar skull crusher
95@10 135@6 145@5,6
Rope push down 4x10
Bar push down 3x10
Then here is where the kinda part comes in. A few months ago I had a slight tear
In my right bicep. Basically took it easy, no direct work for a
Month or so. Well I had the same type of pain again today
Straight bar curls 45,65,75,85 all for 8. Stetted with chins. 5 reps 7 sets total
Run 1 mile ten push-ups every minute
Run 1 mile ( faster) 5 reps random exercise with 35 lb kettlebell
I did 10 and 10 regardless of the differences I'm run times

 

[Bengal]

12/6 shoulders
Started running at 7 mph. Finished At 8.5 mph. Ran for 1
Minute. Then 3 reps clean and press 135. Did this for 10 rounds
135 lb shrugs and 135 ss kneeling behind head shoulder press Shrugs 3x15. Presses 8,6,6
Upright cable rows and upright kb rows.
Various core exercises.
3 sets of hammer strength incline press and car crossovers.

 

[Bengal]

12-09 Chest
I didnt have alot of time today, this was done inside of 30 minutes
Flat bench
225x5
255x5
275x1
295x1,1
225x12,10
Circuit 3 rounds
Hammer strength incline chest press 10 ea
Dips 10 ea
High Cable crossover 10 ea
2 rounds circuit
10 pushups
Low Cable crossover 10 ea

 

[Bengal]

12/10 Shoulders
Ss seated shoulder press
185@5 then 3 reps each of: 195,205,210,215,220. 185@8
Conditioning ten rounds. 1 minute run. 3 clean and press at 135. Started at 7.5 mph. Ended at 7.5 top speed was 8.0
This is very challenging.

 

[Bengal]

Close grip ss bench press
225@8,6
235@5,5
Close grip bench 135@20,12,12
Muscle up style Push downs 12,10,10,7
Pushdowns 10,8,8
Skull crushers 4@15
Oh db press 3@10
Close grip push-ups 3@12
Hamerstrength seated dip machine 3@15
Straight bar Pushdowns 3@10
Rope Pushdowns 3@8
Cable crossover curls 4@10
Rope curls 3@8
Preacher bar curls 3@6
Curl bar curls 10,10,10
Chins 8,8,8,6

 

[Bengal]

Hoping to get back to the grind this week. Had a long dr apt last week. Had a Xmas party too. Want to get back to 5 days a week of training. I am sure the next two weeks will be jacked up as well.
I just finished a bottle of
Lecheek T-x3. Click link for review. I am skeptical about all the recent hype about daa. I will say this is a solid product. I started noticing the joint soreness within a week. It progressively got worse throughout the cycle. It has started to subside. To me it was just a nucense, yet a sign that it was legit. I started at 183-4 and finished at 188. Strength has slightly increased. Strength endurance is where this product shined for me. I feel the gain in weight was mostly clean

 

[Bengal]

12/17 back
Rack pulls 225@5 275,295@3
Bb rows 185&205@5
Horizontal rows 2@10
Lat pull downs 4@8
1 arm lat pull downs 4@5
Pull-ups 3@6 each grip. Wide. Shoulder. Close.
Straight arm Pushdowns 2@10.
Hyper extensions 2@15

 

[Bengal]

12/18 triceps
Messed around made a slingshot out of an old back brace. It works rather well. Bu I still have a few tweeks to make yet
Light weight low rest high reps
Close grip bench
135 6 sets of 10
Skull crushers
75 5 sets of 12
Cable Pushdowns and wall push-ups 3 sets of 10 & 15
Arms feel like they want to explode

 

[Bengal]

12/20
Shoulders and
Biceps
Both body parts were mixed together for the workout. But listed seperatly
Biceps. Not really sure what to call this exercise. Partial bent over row position, elbows back, then curl. It is supposed to work the long head of the bicep. 5 sets of 10
Incline db curls 3 sets of 8
Cable curls 2 sets of 10
+15 lb weighted chins. 5,6,7,8,7,4
Seated shoulder press
185@5, 205@5, 215@3 220@2, 205@4
Face pulls 3@10
Snatch grip high pulls 4@10
Light high rep behind the neck pulldowns 3@15
Conditioning.
Run 1 minute at 7mph, 3 reps 225 bench press, 3 reps
135 push press. 10 rounds

Messed
Around with my homemade slingshot. Holy crap does it work. 225@20
On a good day I can hit 12-13 reps. I am not too confident in my sewing job. I think I will have it professionally sewed, or
Just buy a real one

 

[Bengal]

DEAD START BENCH PRESS
225x6
275x2
295x1
305x FAIL
295X1
275X2

FLAT BENCH
225X10,10

Circuit 3 rounds
High cable crossover 50x10
DIPS 10
STANDING AB WHEEL ROLLOUTS 3

Circuit 3 Rounds
Low cable crossover 50x10
Dips 10
Hyperextensions 15

Starting to add squats. Looking for ideas. I want to keep growth to a minimum. Did 1 set atg 135x20

 

[Bengal]

12/24 back
Pull-ups 8x8
Bb rows 3x10
Kb rows 3x6
Pull downs 3x8
Bb shrugs 3x6
Conditioning : run with cleans.

 

[Bengal]

12/25 biceps
Drag curls 15,12,12,12
Chins 6,8,8,8
Bar curls and alternating hammer curls. 3 sets 8 reps each

 

[Bengal]

12/26
Shoulders
Seated press
175,5 195,5 205,5,5
Standing press. This was hard. Turn on stopwatch. Unrack bar at 15 seconds do 3 reps, repeat at 45 seconds for 5 minutes. 135 lbs. push press came into play at 2:15 mark.
Reverse grip bench press as per today's article 135. I have always used this a a tri exercise. It can be easily switched to a chest exercise by lowering the bar above the nipples and squeezing the pecs.
95 lb hang cleans. 3 reps every 30 sec for 5 min.

 

[Bengal]

12/27 arms
Close and reverse grip ss bench press.
225 3&6. 275 4 @1
Skull crush. 4x10
Pushdowns 3@8
Rope Pushdowns 4@10
Kickback and oh db extension 2@10 each
Seated bb curls 4@10 & hammer curls 4@6
Cable curls 4@10 & chin-ups 4&5

 

[Bengal]

12:30 chest
Bought some heavy bands from dicks the other day. So far I absolutely love them. They claim to be light. 25-50 lbs. played around at the house with assisted bench press. I was reading this is similar to using a shirt. I hooked the bands to the top of my adjustable rack, then placed the bands around the bar and lowered the rack until they were loose when the bar was racked. I also learned how to wrap the band around my arms to simulate a shirt. Just messed around nothing to constitute a workout.
Band resisted speed bench
135 on the bar. Both bands hooked together and secured under the bench 3x3 and5x5.
I then double looped each band of the end of the bar and used a kettlebell to anchor the bands. They picked the 70 lb kb up from the floor to my surprise. I had to anchor it with a 100. I still had 135 on the bar. I untracked it and did 1 ugly rep.

Flat db bench press 5 sets of 12

Low scooping cable crossovers 5x10

Run with cleans. I was smoked today and could not maintain the same pace. I had to slow down the last 3 rounds.

 

[Bengal]

Deads 225 2x3 275 3x3
BB Rows 5x10 and pull downs 5x8
Cable rows 3x10 and shrugs 135 3 sets of 20
Close pull downs 4x10
Band Tricep Pushdowns 100 reps, each set until failure, 15 sec rest
various curls reps, and sets
5 rounds: 10 leg raises, 10 hyper extensions, 10 cable crunches

 

[Bengal]

1/2 triceps
Reverse and close grip bench 3 x 10 each
Dip machine 3x12
V bar Pushdowns 3x10
Band Pushdowns amrap per sets to 100 reps total.
Standing French press 3x10
Light db and bb curls amrap per set to 100 reps total
Light core

 

[Bengal]

AM CONDITIONING
JOG 6MPH 1 MIN / 3 CLEAN AND PRESS 95LBS FOR 20 ROUNDS

PM SHOULDERS
PUSH PRESS
135X6, 155X3, SINGLES= 185, 200, 205, 210
135 3X6
SEATED MILITARY 135 5X10
FACE PULLS 4X10
UPRIGHT ROWS 3X10

SQUATS
225X3, 275X3, 295X1,1
FRONT SQUATS
135 3X6

 

[Bengal]

1/6 Chest
Flat bench Band slingshot singles
255,275,295,315,330,340
Flat bench
225 x 15,10,10
Bb front squats 3x6 135,155,155
Incline bench 3x10 135
Low cable x over and push-ups 4x10
High cable x over and dips 3x10
Pec deck 3x12 ( this and every other one hurts my shoulders)

 

[Deak007]

1/6 Chest
Flat bench Band slingshot singles
255,275,295,315,330,340
Flat bench
225 x 15,10,10
Bb front squats 3x6 135,155,155
Incline bench 3x10 135
Low cable x over and push-ups 4x10
High cable x over and dips 3x10
Pec deck 3x12 ( this and every other one hurts my shoulders)

Those are some strong presses man!

 

[Bengal]

1/7 Back
Pull-ups 5x10
Deads 5 ea 225,245,265,285
Pendlay rows 135 8,8,8,8
Dead start db rows 4x6@85 and heavy cable lat pull down 4x12

 

[Bengal]

1/8 biceps
Curl bar 3@10
Straight bar 3@8
Alt db 3@10
Cable curl 3@10
Concentration 6,8,8
Chin ups 3@8

 

[Bengal]

seated military 3 reps each
185,205,215,225,230

front squats 3 each
185,205,215,225

sling shot close grip bench 3 each
275,295,305,315 335x2

shrugs
225x10, 275x10

straight bar skull crushers
10 ea 95, 115, 135
100 band push downs