Trest/dmz gains

zcol94 said:
I train primarily for strength, so my big 3 lifts are almost always low reps and then I'll go for high reps on my accessory moves, so for legs I'll do high rep leg press/extensions/leg curls but squats I go for strength
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I can see the sense in that! I like that!
 
HardEarned said:
I can see the sense in that! I like that!
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it's also something I remembered hearing layne Norton say, that keeps me training for strength "you won't squat 600 with small legs" and as my squat goes up my legs grow with it so why fix what isn't broken
 
Something about anabolics hampering the immune system. I seem to always get sick on a cycle. Sucks, BC it seems like you are wasting a bunch of time and money.
 
Magg0078 said:
Something about anabolics hampering the immune system. I seem to always get sick on a cycle. Sucks, BC it seems like you are wasting a bunch of time and money.
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I had wondered if that could be the reason I got sick or at least part of the reason
 
1-19-15
Power chest/ hyper back
Bench press- 230x5 245x3,3,3 and then fatigue singles- 275x1 295x1 315x1 335xfail
Chest supported row- wide grip x 15,12,13 neutral grip x 10,10,8

Bench went good, 275 is as much as I've ever put on the bar but I had a spotter last night so I took advantage of it, the 335 I got about 3/4 the way up my set up was good but I brought the bar down too low, I'm surprised I even got it off my chest, my back cramped on that attempt and was extremely tight for the next few hours which is why I didn't do much after bench, sumo dead lifts tonight
 
Sorry for not logging like I should be but it's been hectic between work and school starting back up, but here's today
1-23-15
Squats/legs
Squats- 275x5 315x3 350x2,2,2,2,2 370x1,1,1
Lying leg curl- 8,8,8+dropset
Leg press- 12,10,10
Seated calf raise- 15,12,12,extended set with partial range of motion for like 50
 
Sorry for not logging like I should be but it's been hectic between work and school starting back up, but here's today
1-23-15
Squats/legs
Squats- 275x5 315x3 350x2,2,2,2,2 370x1,1,1
Lying leg curl- 8,8,8+dropset
Leg press- 12,10,10
Seated calf raise- 15,12,12,extended set with partial range of motion for like 50
 
1-26-15
Power chest/ back hyper
Bench press- 245x3,3,3 260x2,2
Shoulder width pull ups- 5x5
Wide grip pull ups- 5x5
Chest supported row- 12,10,10
Wide grip pull down behind the head- 10,10,10
Plus five to the front on each of those sets
Curls- x a lot

Felt sick to my stomach while benching so I cut it short and moved to my back, solid pump all around in my back/arms, bench went good except feeling sick, all the weights feel pretty light so I think I may adjust my training maxes slightly weight was 205 this morning which puts me right at 20 lbs gained this cycle... I've accumulated a lot more fat than I can handle so my weight will probably stay here or go down just slightly as I try to cut/recomp the rest of this cycle, then I'll up cals again in pct to hold onto the muscle I've gained.... Which has definitely been a ton
 
bet your glad your back huh? good thing strength is still up. nothing lost.
 
Yeah man, I've been in the gym I just haven't been able to post on here, strength is sooooo high right now
 
zcol94 said:
Yeah man, I've been in the gym I just haven't been able to post on here, strength is sooooo high right now
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THATS WHAT IM TALKING ABOUT MY BOY!!!!!
 
1-28-15
Deadlift/legs
Sumo deads- 135x5 205x5 275x3 315x3,3,3,3,3 then some fatigue singles 365x1,1
Front squat- 205x3,3
Narrow stance leg press- 8,8,6
Lying leg curl- 8,8,8+dropset

Deads went great, the weights were flying off the floor, front squats were just awkward, by the 3rd rep the bar kept slipping out of my hand, I'll get some pics up tomorrow morning, I was looking massive today but didn't wanna get out of my deadlift mind set and take pictures... My legs are were I've noticed a lot of growth finally starting to have some width in my outer quads
 
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All those pics are from this morning, fasted and completely carb depleted
 
1-29-15
Back power/chest hyper
Pendlay row- 225 x5 245x3 265x3,3
Pull-ups- 48 reps alternating sets between wide grip and shoulder width grip
Slight incline Db bench (extra wide,elbows out)- 60's x12,12,10
Cable flys- 12,12,12

Short workout but all rest was minimal and I can definitely feel I got worked, or on the pendlays those are starting to get really heavy, almost at my deadlift working weight haha, I'll do more pics in a week or so, there should be a big difference between now and then especially since I'll take those after a refeed instead of when I'm depleted and flat like today
 
After I switched to .5 mg anastrozole eod instead of e3d the bloat got under control, it was badddd while I was figuring out the right dosing though
 
lookin good bro. and surprisingly lean!
 
Weight this am was 197, but that was completely depleted, I'll weigh again after my refeed
 
5'10" and a HALF the half matters haha
 
Repost
 
HardEarned said:
lookin good bro. and surprisingly lean!
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thanks man, I grew up a chubby kid so staying lean is a big priority for me, just wait for the next pics I put up, ill be way more lean than this
 
1-30-14
Squats
Training fasted with no more than 20 grams of carbs a day for the last 3 days....
Squats- 135x8 225x5 275x3 315x3 350x2,2,2,2,2(at this point I feel like death and was thinking about leaving the gym)
365x1,(supposed to be doing 5 singles here at 365 but something happened and suddenly I was in the zone)3,2,2
385x1
405x1
All I had time for today was squats but I think I made the most of it, so surprised I was able to hit that many reps at those weights while cutting the cals back for this little mini cut... But I definitely need the refeed tomorrow... Energy is in the gutter and I can't get a pump for anything, can't wait for some carbssss
 
First!
 
zcol94 said:
welcome!!!!!! Your showin up at a good time man, things have really taken off in the last week or so
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I see so... Strong squats!
 
Started my refeed yesterday and I'm bout to hit shoulders... I'll get a pumped up pic after this
 
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I also trimmed the rug on my chest/ stomach that was hiding my abs
 
Shoulders
OHP- worked up to 140 x5,5,5
Side laterals- 25's x10 30's x10 35's x8
Rear delt laterals- 35's x8,8,12
Face pulls- 10,12,12

And done... Crazy ass pump it hurt so bad I guess that's glycogen super compensation at work
 
LOVING the rear delts. I'm proud of you!
 
Thanks guys it's only gonna get better
 
Thanks guys it's only gonna get better
 
constructive criticism:

Bring the chest out a little bit. Your whole physique is awesome, traps, delts, arms, forearms, back, but the chest looks a little flat and undefined and its holding you back! Maybe its poor lighitng... regardless, try to bring the chest up a little bit. Start every other chest day with heavy incline and alternate between dumbbell only and barbell only. This really jump started the gains for my chest!

The abs look good because of the ow body fat. But honestly I think it would look better if you got your abs and obliques to pop out a little more. For me, i like to hit the obliques once a week with russian twists or winsield wipers, and i hit the abs twice a week with weighted situps on a decline bench or hanging leg raises. 3-5 sets per day.
 
HardEarned said:
constructive criticism: Bring the chest out a little bit. Your whole physique is awesome, traps, delts, arms, forearms, back, but the chest looks a little flat and undefined and its holding you back! Maybe its poor lighitng... regardless, try to bring the chest up a little bit. Start every other chest day with heavy incline and alternate between dumbbell only and barbell only. This really jump started the gains for my chest! The abs look good because of the ow body fat. But honestly I think it would look better if you got your abs and obliques to pop out a little more. For me, i like to hit the obliques once a week with russian twists or winsield wipers, and i hit the abs twice a week with weighted situps on a decline bench or hanging leg raises. 3-5 sets per day.
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I completely agree,y chest is lagging and always has been, and I need to be more consistent with my core work... It tends to bore the hell out of me so I avoid it
 
zcol94 said:
I completely agree,y chest is lagging and always has been, and I need to be more consistent with my core work... It tends to bore the hell out of me so I avoid it
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Try some circuit training with the core, really ups the intensity.
Cable crunches
reverse crunches
incline oblique crunches

4 rounds, burnout on each. 20 minutes total and you'll be torched
 
Loneyboy said:
Try some circuit training with the core, really ups the intensity. Cable crunches reverse crunches incline oblique crunches 4 rounds, burnout on each. 20 minutes total and you'll be torched
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I'll hit this tomorrow and maybe Wednesday too depending on soreness
 
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