Getting more Evil clean bulk

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    Getting more Evil clean bulk


    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

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    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
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    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
    •   
       

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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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!
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    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
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    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
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    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
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    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
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    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
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    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
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    Thumbs down


    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
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    11/26 chest
    Flat bench 225 10 sets of 6
    Suspension flies 3@10
    Setted with
    35 lb db flies 3@8
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    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
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    11/29 back
    Pull-ups ten sets of ten. Varying widths
    Suspension rows 5x10
    Light 2 db rows 4x15
    Abs
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    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
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    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
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    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
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    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.
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    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
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    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.
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    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
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    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
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    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
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    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
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    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
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    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
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    12/24 back
    Pull-ups 8x8
    Bb rows 3x10
    Kb rows 3x6
    Pull downs 3x8
    Bb shrugs 3x6
    Conditioning : run with cleans.
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    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
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    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.
  

  
 

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