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  1. Test1fy+Massacr3 (8 weeks)

    Week 3 arms Close bench 155 x6 / 160 x5 x6 BB curl 70 x8 x6 / 60 x12 Pull down 120 x12 / 130 x12 x10 DB curl 25 x12 x10 x10 x8 Calf stand 165 x20 x20 x20 Calf seat 65 x20 x20 x16 I forgot I need to keep the BB curls lighter for the elbows.

  2. Test1fy+Massacr3 (8 weeks)

    Week 3 back Deadlift 235 x6 x6 x5 BB Row 140 x6 x6 x6 Close grip cable 230 x6 x6 x6 Pull-up max x14 x8 x7 I’ll stick with 235 next week. I’m a stickler on form. Didn’t like the SLIGHT rounding of my back.

  3. Test1fy+Massacr3 (8 weeks)

    Week 3 chest Incline BB 140 x6 / 145 x6 / 150 x4 Flat BB 145 x5 x6 / 150 x5 Incline DB 55 x6 / 60 x3 x3 x4 Flat DB 50 x3 x6 / 55 x5 Dip Max 9x x8 x8 Calf stand 160 x20 x20 x20 Calf seat 65 x20 x20 x20

  4. Test1fy+Massacr3 (8 weeks)

    Week 2 Legs Squat 170 x6 / 175 x6 x3 x3 (up 10lbs) Leg press - 250 x6 / 275 x6 / 300 x6 / 325 x 6 RDL - 185 x 10 x10 x10 Seated calf raise - 65 x20 x20 x20 x20

  5. Test1fy+Massacr3 (8 weeks)

    Week 2 Shoulders Seated dumbbell press - 55lbs x6 / 60 x3 x3 x4 (up 10lbs) Side raises - 15lbs x12 x12 x12 Face pull’s - 110 x12 x12 x12 Russian twists 15lbs x 80 x60 x60 Crunch 15lbs x35 x30 x35 Sissor kicks x30 x30 x30

  6. Test1fy+Massacr3 (8 weeks)

    I’ve been thinking about this all day. What kind of world would this be? How would you scratch your nose!?

  7. Test1fy+Massacr3 (8 weeks)

    I’ve always really felt it on my elbows compared to the gym buddy’s I’ve had in the past. I wasn’t aware this had anything in it catering to joints. Good to know.

  8. Test1fy+Massacr3 (8 weeks)

    My first dedicated arm day. I’m still trying to find the weights that I need so I was a bit all over the place. I’m much stronger on these lifts given the fact they aren’t following heavy compound lifts. Close grip bench - 135 x6 / 145 x6 / 150 x6 Barbell curl - 60 x8 / 65 x8 / 70 x7 Cable...

  9. Test1fy+Massacr3 (8 weeks)

    Back Day! Possibly my favorite. Deadlift - 230 x5 x4 x4 x5 (up 15lbs) Barbell row(from floor/back parallel to ground) - 135x8 / 145 x6 x6 (up 10lbs) Pull-up(Max effort) - x12 x7 x5 Close grip cable row - 100 x6 / 115 x6 / 130 x6 Russian Twists - 15lbs x30 x40 x50 Any suggestions on more...

  10. Test1fy+Massacr3 (8 weeks)

    First off I just want to mention how my fiancé has really noticed some size/composition on me. If it was me saying it I could see how it could sound like the placebo effect, but coming from her I believe it. Not bad for the first week! This is really giving me the boost of motivation i was...

  11. Test1fy+Massacr3 (8 weeks)

    Sorry I missed this. My main focus is to get stronger. More strength = more muscle = looking better. So it sounds like I picked the right Supps!

  12. Test1fy+Massacr3 (8 weeks)

    Yea I’ve definitely read the same. I get about 3500 calories and no less than 160g of protein. How did you like testify?

  13. Test1fy+Massacr3 (8 weeks)

    Today was shoulders. Seated dumbbell press - 50lbs x6 x5 x5 Side raises - 15lbs x12 x8 x10 Face pull’s - 110 x12 x9 x8 I try and take shoulders pretty easy. I’ve had some real issues over the years compliments of the Marine Corps. I would prefer to use a barbell for the press but that...

  14. Test1fy+Massacr3 (8 weeks)

    I’m not sure I’ve noticed a difference in appetite to be honest.

  15. Test1fy+Massacr3 (8 weeks)

    So day 3. First leg day. Low bar squat - 165lbs x6 x6 x5 Lung front squat variation /kettlebell 30lbs x10 x10 x10 Leg press - I was running late so I had to leave early Calf standing smith - 145 x20 x20 x20 seated - 50 x20x20x12 The reason I went with the lunges rather than a barbell front...

  16. Test1fy+Massacr3 (8 weeks)

    Thank you sir! I hope it does. Either way I’m enjoying the log.

  17. Test1fy+Massacr3 (8 weeks)

    Today was my first chest day. Incline barbell - 125lbs x6 x6 x6 x6 Flat bench(machine) 195lbs x6 x6 x6 x4 Incline dumbbell 40lbs 6x x6 x6 Flat dumbbell 40lbs x6 x5 x5 Dips(max) x7 x6 x5 Cable pull down 90lbs x12 x12 x12 x3 Sit-ups(max) x50 x28 x17

  18. Test1fy+Massacr3 (8 weeks)

    First back day felt good. Can't imagine anything has really kicked in yet. Deadlift - 215 x5 x6 x6 x6 Barbell row(from floor/back parallel to ground) - 125 x8 / 135 x6 x6 x6 Pull-up(Max effort) - x8 x8 x7 Cable row(close grip) - 100 x8 x6 x7 Calf standing smith - 135 x20 x20 x20...

  19. HELP ME please

    I second the starting strength program. BLS by mike Mathews is also great. I would actually recommend his book. Super easy read and it will give you a great base.

  20. Test1fy+Massacr3 (8 weeks)

    Today I started my first cycle of Test1fy and Massacr3. Ill be training Monday-Friday for 8 weeks. This week ill post what my program looks like each day and it should stay the same for the following weeks. Mostly 4-6 rep range on compound movements. 8-12 on single joint. Some HIIT once a...
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