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You Cant Flex Fat!!! Recomp log.... Dbol/TEST E/Winny and other stuff...

DangerDave said:
Yeah I'm gunna try it and see what sides I get. My cousin gets almost no sides and so I might get lucky too.

Test p 1-10 at 100mg ED and Tren 1-6 at 35mg Ed and bump depending on sides. I will put the orals in there prolly before the test and they will overlap by 1 week. Should be epic!
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35mg isn't bad, and the ED dosing will keep those levels stable and avoid those sides.
 
technique88 said:
35mg isn't bad, and the ED dosing will keep those levels stable and avoid those sides.
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Yeah it will allow me to gauge my sides and bump up as needed to find my sweet spot. 35mg ed comes out to 245mg EW which is on the lower side BUT being my first try with tren I think its smarter than jumping in heavy.
 
DangerDave said:
Yeah it will allow me to gauge my sides and bump up as needed to find my sweet spot. 35mg ed comes out to 245mg EW which is on the lower side BUT being my first try with tren I think its smarter than jumping in heavy.
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I think at that low does you would see amazing results. I've heard of people running it at 25mg ED their first time around and really getting freaky strong.

I would love to run a test prop, tren a, primo, anavar cycle. If I ever run another cycle that would probably be it.
 
July 6th 2012

*edit* that is the wrong date. This workout was done on JULY 8TH
Shoulders/abs

Straight Leg overhead press 95x10, 145x6, 115x10 (lower back was a bit sore still so i stopped 1 set early)

DB Shoulder press 70x8, 80x6, 75x6, 70x7, 70x6

DB shrugs 110x10, 110x10, 95x20

Arnold press 35x10, 45x10, 50x10, 50x8, 50x8

Barbell Shrugs 225x15, 275x10, 225x10

ABS-

Crunch Machine 105x25, 25, 25, 25

Leg raises 50 reps

Seated side crunch 50 reps each side
 
July 10th 2012

Back-

Didnt take my log book but I remember the lifts and amount of sets plus some of the weights.

Rack Deads 225x10, 275x6, 315x6, 405x6, 315x6, 275x8, 225x20 PR (widowmaker and that Sh*t HURT!)

Superset-
Bent over Rows 4 sets 8 reps with 100lb DB

Pullups 4 sets to fail (10-6 reps)

Pull Downs 5 sets

Seated rows 4 sets (2 narrow, 2 wide)

TBar Row Machine 45x15, 90x10, 115x6, 90x8, 45x10

Im a good sore today. It was a intense workout and only took about 1 hour maybe just a bit longer. Felt like a focking Alpha MoFo. The test is running strong as hell. I cant wait to jump on Winny here soon and loose some more bodyfat.

pinned 300mg Test E in the evening
 
Hey I'm going to have to ask u to stop being a *****... Oh and i Want to run Abombs/tren/testp. Beast of a cycle
 
csa2179 said:
Hey I'm going to have to ask u to stop being a *****... Oh and i Want to run Abombs/tren/testp. Beast of a cycle
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You shut your c0ckholster! I should be running it this spring....
 
Me too. And it does shut, that's how I make my money
 
csa2179 said:
Me too. And it does shut, that's how I make my money
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Haha I see you put your talents to use.... nice!
 
Awesome workouts bro, I'm still following along, **** has just been crazy lately with moving and the new job. I got a question though, today at work I cut my thumb with a saw and not sure how to go about it at the gym. It's back day and I know that deads alone are going to make it gush blood. Have you ever had anything like this before or any ideas on how to keep it from pouring everywhere. I think a finger condom would work lol, then again when it starts to bleed, it really bleeds
 
Skip a day and let it scab and clot real good. Go lighter on the weight and don't use either thumbs at all just your four fingers for lifts.
 
Good advice Dave but I had already left to the gym. It's wasn't as bad as I had thought it would be, just a couple drips during rack deads and DB shrugs. During the shrugs I just wrapped my thumb with a towel.

Just one of those things you have to call yourself. I'll be messaging you again soon brotha, I'm waiting until I get internet tomorrow. Typing on the phone sucks lol
 
xigotmailx said:
Good advice Dave but I had already left to the gym. It's wasn't as bad as I had thought it would be, just a couple drips during rack deads and DB shrugs. During the shrugs I just wrapped my thumb with a towel.

Just one of those things you have to call yourself. I'll be messaging you again soon brotha, I'm waiting until I get internet tomorrow. Typing on the phone sucks lol
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Hate these types of injuries-i just take a page from work and clean the wound really well if less than 1 or 2 mm deep, then superglue that bastard shut. Anything deeper i get paranoid about trapping bacteria in there
 
technique88 said:
Danger Dave, are you using wrist wraps with heavy dead lifting?
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No man. I have a supernatural grip though from working construction and wrestling for 8 years. When I maxed and did 455 it was without straps or gloves.
 
DangerDave said:
No man. I have a supernatural grip though from working construction and wrestling for 8 years. When I maxed and did 455 it was without straps or gloves.
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Nice bro. I used to be able to hold more. I need to get my grip back. I can deadlift 405 for reps but my grip fails before my legs or back. I usually avoid grips because I want strong massive forearms =)
 
technique88 said:
Nice bro. I used to be able to hold more. I need to get my grip back. I can deadlift 405 for reps but my grip fails before my legs or back. I usually avoid grips because I want strong massive forearms =)
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Yeah I understand. When I rode motocross I jade freak like forearm strength. It was pretty sweet.
 
July 11th 2012

7 AM- HITT= 50M sprints x 20 with 45 second rest in between.

4:30PM- Arm

Superset-
Seated Overhead Tricep Extensions- 105x8, 125x8, 135x15 (PR), 135x10 (PR), 145x10 (PR).

DB Curls 40x8, 40x8, 45x6, 45x6, 45x6 (each arm)

Preacher DB Curls (twist at top and bottom) 30x6, 25x6, 25x6, 20x10 (each arm)

Close Grip Bench 135x10, 155x10, 185x8, 185x8, 135x16 (widowmaker) This was done with 4 second negatives...very painful

Chin ups BWx11, 11, 11

Overhead VBar cable Press 90x20, 135x15, 150x15

V Bar Press down 150x8, 135x8, 105x12


The Test is kicked in now very hard and I am getting skin splitting pumps. I didnt hit Biceps very hard because yesterday was back and I hit them pretty good then. Concentrated on my form and going slow on my negatives for all my lifts. All in All I felt like a Alpha motherFocker and was getting some stares in the gym. I love it when I catch girls staring and I see some of the guys look at me with jeleously in their eyes. My vascularity was out of control yesterday.

I upped my Calorie intake by 200 Calories for the next couple weeks until I start the Winny. I am dropping fat and putting on muscle and it shows in the mirror.

Got a bonus at work. depending on when I get paid for it I am going to drop some money on Var and some other goodies. I will let you guys know when I get it and what happens... might buy my next cycle now since I will have the cash.
 
Ok been thinking of switching my workout program. I have been doing this current one for about 3-4 months now and decided to look around at what else there is or if I could tweak mine. I stumbled upon the German Volumn Training Program. Here is the link Invalid Link Removed

Tell me what you think. I know I would make some sweet gains from this. I would start it monday and tweak the excercises to meet me goals.
 
I've read up on German volume training and based off the way you workout and your drive I believe you would see some crazy gains from GVT. Switch it up and see how you like it brotha. Grats on the bonus too!
 
xigotmailx said:
I've read up on German volume training and based off the way you workout and your drive I believe you would see some crazy gains from GVT. Switch it up and see how you like it brotha. Grats on the bonus too!
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I am doing it! I love supersets and tri-sets so it should be right up my alley. I appreciate the kind words bro. I will post up my plan this weekend when it is final and I will start it on Saturday instead of Monday.
 
I tried GVT last winter, the pumps u get r insane! gained a few pounds naturally...the only downside is u need a partner and u only do a few lifts and i enjoy being in the gym longer than 30mins(the workouts r quick)...all in all i think GVT was very successful for me...one other thing is other ppl in the gym start getting pissed when u and ur partner are on a bench or squat rack for 10 sets but f*** em haha
 
Gym.Eat.Sleep said:
I tried GVT last winter, the pumps u get r insane! gained a few pounds naturally...the only downside is u need a partner and u only do a few lifts and i enjoy being in the gym longer than 30mins(the workouts r quick)...all in all i think GVT was very successful for me...one other thing is other ppl in the gym start getting pissed when u and ur partner are on a bench or squat rack for 10 sets but f*** em haha
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Yeah I think I might go by the program and see how quick it is. If its fast I might add in another exercise to make a tri-set for the B sets. I don't give a sh*t about anyone. Nobody likes me anyways except the other guys on gear... I'm the "a$$hole" at my gym that calls out everyone haha
 
DangerDave said:
Yeah I think I might go by the program and see how quick it is. If its fast I might add in another exercise to make a tri-set for the B sets. I don't give a sh*t about anyone. Nobody likes me anyways except the other guys on gear... I'm the "a$$hole" at my gym that calls out everyone haha
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Hell yeah, your not going there for anything but yourself. Get the hell outta the way big Dave is coming through!
 
DangerDave said:
7 AM- HITT= 50M sprints x 20 with 45 second rest in between.

4:30PM- Arm

Superset-
Seated Overhead Tricep Extensions- 105x8, 125x8, 135x15 (PR), 135x10 (PR), 145x10 (PR).

DB Curls 40x8, 40x8, 45x6, 45x6, 45x6 (each arm)

Preacher DB Curls (twist at top and bottom) 30x6, 25x6, 25x6, 20x10 (each arm)

Close Grip Bench 135x10, 155x10, 185x8, 185x8, 135x16 (widowmaker) This was done with 4 second negatives...very painful

Chin ups BWx11, 11, 11

Overhead VBar cable Press 90x20, 135x15, 150x15

V Bar Press down 150x8, 135x8, 105x12

The Test is kicked in now very hard and I am getting skin splitting pumps. I didnt hit Biceps very hard because yesterday was back and I hit them pretty good then. Concentrated on my form and going slow on my negatives for all my lifts. All in All I felt like a Alpha motherFocker and was getting some stares in the gym. I love it when I catch girls staring and I see some of the guys look at me with jeleously in their eyes. My vascularity was out of control yesterday.

I upped my Calorie intake by 200 Calories for the next couple weeks until I start the Winny. I am dropping fat and putting on muscle and it shows in the mirror.

Got a bonus at work. depending on when I get paid for it I am going to drop some money on Var and some other goodies. I will let you guys know when I get it and what happens... might buy my next cycle now since I will have the cash.
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Var .... I want some var. sounds delicious ....keep killing it bro!
 
Took Thursday off. I am working out my GVT schedule and I think I am starting it today with chest. I will post it up here soon. The VAR is a no go this cycle. I priced my next cycle and am going to start slowly buying it all over the next 7 months. TEST/TREN/MAST/VAR.... gunna be epic! Will post later today
 
DangerDave said:
Took Thursday off. I am working out my GVT schedule and I think I am starting it today with chest. I will post it up here soon. The VAR is a no go this cycle. I priced my next cycle and am going to start slowly buying it all over the next 7 months. TEST/TREN/MAST/VAR.... gunna be epic! Will post later today
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Sounds like the exact cycle I would like to run next time around...I will be throwing primo too. Epicness bro!
 
DangerDave said:
Took Thursday off. I am working out my GVT schedule and I think I am starting it today with chest. I will post it up here soon. The VAR is a no go this cycle. I priced my next cycle and am going to start slowly buying it all over the next 7 months. TEST/TREN/MAST/VAR.... gunna be epic! Will post later today
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Man I can't wait for this one! :-)
 
Ok here is the lift schedule...

Day 1 Chest/Back
A-1 Incline DB Press (semi- supinated grip) Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
A-2 Bent Over BB Rows Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
B-1 PEC Deck Sets= 3 Reps= 10 Tempo= 3020 Rest Interval= 60 Sec
B-2 One Arm DB Rows Sets= 3 Reps= 10 Tempo= 3020 Rest Interval= 60 Sec

Day 2 Legs/Abs
A-1 Back Squat Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
A-2 Straight Leg Deadlift Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
B-1 Low Cable Pull-ins Sets= 3 Reps= 15-20 Tempo= 2020 Rest Interval= 60 Sec
B-2 Seated Calf Raises Sets= 3 Reps= 15-20 Tempo= 2020 Rest Interval= 60 Sec

Day 3: OFF

Day 4: Arms/Shoulders
A-1 Parallel Bar Dips Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
A-2 Incline Hammer Curls Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
B-1 Arnold Press Sets= 3 Reps= 10-12 Tempo= 2020 Rest Interval= 60 Sec
B-2 Seated Lateral Raises Sets= 3 Reps= 10-12 Tempo= 2020 Rest Interval= 60 Sec

Day 5: OFF

Starts over with Day 1.

It will be done as supersets for all of the exercises. A-1 will be Supersetted with A-2 and be a 90 Second break between A-1 to A-2 and then another 90 seconds before going back to A-1. Will look like- A-1 Set/90Sec/A-2 Set/90Sec/A-1 Set/ 90 Sec/A-2 Set.... etc. etc. B-1 and B-2 will be the same but with a 60 second rest. The rest times may decrease a little bit as I pick up my tempo and get used to this.

I will be charting my progress and as soon as I see I am not gaining like I would like on a certain lift I will switch it out for another. If all goes to plan I will run this for 4-5 weeks then change all of the exercises into a new 4-5 week plan.

Any questions or if you would like me to elaborate any more let me know.
 
Dude you are gonna have some serious skin shredding pumps going on! Kill it bro
 
DangerDave said:
Ok here is the lift schedule...

Day 1 Chest/Back
A-1 Incline DB Press (semi- supinated grip) Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
A-2 Bent Over BB Rows Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
B-1 PEC Deck Sets= 3 Reps= 10 Tempo= 3020 Rest Interval= 60 Sec
B-2 One Arm DB Rows Sets= 3 Reps= 10 Tempo= 3020 Rest Interval= 60 Sec

Day 2 Legs/Abs
A-1 Back Squat Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
A-2 Straight Leg Deadlift Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
B-1 Low Cable Pull-ins Sets= 3 Reps= 15-20 Tempo= 2020 Rest Interval= 60 Sec
B-2 Seated Calf Raises Sets= 3 Reps= 15-20 Tempo= 2020 Rest Interval= 60 Sec

Day 3: OFF

Day 4: Arms/Shoulders
A-1 Parallel Bar Dips Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
A-2 Incline Hammer Curls Sets= 10 Reps= 10 Tempo= 40X0 Rest Interval= 90 Sec
B-1 Arnold Press Sets= 3 Reps= 10-12 Tempo= 2020 Rest Interval= 60 Sec
B-2 Seated Lateral Raises Sets= 3 Reps= 10-12 Tempo= 2020 Rest Interval= 60 Sec

Day 5: OFF

Starts over with Day 1.

It will be done as supersets for all of the exercises. A-1 will be Supersetted with A-2 and be a 90 Second break between A-1 to A-2 and then another 90 seconds before going back to A-1. Will look like- A-1 Set/90Sec/A-2 Set/90Sec/A-1 Set/ 90 Sec/A-2 Set.... etc. etc. B-1 and B-2 will be the same but with a 60 second rest. The rest times may decrease a little bit as I pick up my tempo and get used to this.

I will be charting my progress and as soon as I see I am not gaining like I would like on a certain lift I will switch it out for another. If all goes to plan I will run this for 4-5 weeks then change all of the exercises into a new 4-5 week plan.

Any questions or if you would like me to elaborate any more let me know.
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This looks very interesting. May have to steal this from your for a workout or 2.
 
monkeygym said:
Hey mate , just noticed your thread now :p gonna have to start reading
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Welcome bro! So after very careful thought and realizing I'm a greedy little ba$taRd I have decided to go to 900mg of test everyweek until the end of my cycle. :)
 
The GVT is no joke, i did it last summer off cycle and dropped BF like crazy, gainned alot of lean mass.
 
So bro what week of test are you on ? You feelin it yet ? Howmuch weight are you up exactly ?

I'm going week 6 Monday this is where I expect to blow up( well I've already blown up , up 18 lbs lol but I want more !)
 
monkeygym said:
So bro what week of test are you on ? You feelin it yet ? Howmuch weight are you up exactly ?

I'm going week 6 Monday this is where I expect to blow up( well I've already blown up , up 18 lbs lol but I want more !)
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I'm up about 10lbs of muscle this cycle. No water weight and dropped quite a bit of fat. Monday is start of week 7 and I'm going from 700mg to 900mg. I feel it and I'm freaking Alpha man. I feel amazing... this isn't a bulk and I'm not trying to gain a ton. Just a clean bulk/recomp.

I'm going by the mirror and no scale but I occasionally jump on and just see were I am. I kept all my strength from dbol and I didn't really bloat on it.
 
July 13th 2012

German Volumn Training Day 1

A-1 Incline DB Bench- 10 Sets/10 Reps 60, 60, 60, 60, 60, 60, 60 , 60 , 60 , 60
60 Second Rest (dropped it because 90 seconds was too long for me)

A-2 Bent Over BB Rows- 10 Sets/ 10 reps 125, 125, 125, 125, 125, 125, 125, 125, 125, 125
60 Second Rest

B-1 Pec Deck- 3 Sets/ 12 Reps 125, 125, 125 (pump was intense by now)
60 Second rest

B-2 One Arm DB Rows- 3 Sets/ 12 reps 80, 80, 80 (was dying last set)

Over all I feel I went a bit light on the DB bench and BB rows. I got a good feel for it and the 40X0 Tempo was killer. I had an amazing pump and people were staring at me. I will be bumping up weights next time I hit Day 1.
 
July 14th 2012

German Volumn Training Day 2.

I switched it up from legs and Abs to Arms/Shoulders today. I wasnt feeling legs and since it is my favorite workout I want to be fresh for it. So monday I will kill it with Legs/Abs.

Pinned 450mg Test E (its going down! 900mg here I come!)

A-1 Paralell Bar Dips- 10 Sets/ 10 reps BW+35x10 Sets (burned good and had a nice pump but my rotator cuffs started hurting towards the end)
60 second rest

A-2 Incline Hammer Curls 10 Sets/ 10 reps 30x10 Sets (MASSIVE pump with the 40X0 tempo but went a bit heavy started failing around set 7)
60 Second Rest

B-1 Arnold Press- 3 sets/ 12 reps 40, 40, 40 (Perfect weight and felt awesome)
60 Second rest

B-2 Seated DB raises 3 Sets/ 12 Reps 20, 20, 20 (Felt great and was dying on that last set)

Over all a good day for arms. I think I might have to switch out the Parallel Bar Dips for a different tricep lift. Maybe Flat or Incline Skull Crushers? What do you guys think?
 
Looking really strong Dave, I have a question when you mention 40x0 tempo, what does that mean?
 
xigotmailx said:
Looking really strong Dave, I have a question when you mention 40x0 tempo, what does that mean?
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Thanks man. Its means 4 (seconds lowering the weight) 0 (second pause at stretch or bottom of movement) X (explosive lift) 0 ( second pause at contraction). Hope that makes sense for you man. It really makes lifts pump you up and gets Max fiber recruitment.

Us bodybuilders are in the business of weight lifting not weight throwing. Using a 40X0 tempo makes you control the weight for the entire ROM and by doing so maximizes the growth of the targets muscles.
 
Pics

I snapped these yesterday. I a had just eaten but you can see my abs wanting to pop out. I see a improvement in my back thickness, Chest thickness, shoulders and my arm size. I would like some feedback on what you think my weak points are. I am still losing fat and have 3-4 more weeks until I start my 7 weeks of winny. Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Awesome pics dude...if you had any weak points (which you really don't) I'd say your traps but awesome job dude your ripping **** up specially with that 900mg test...monster!!!!!!! Keep it up brother...that back looks massive btw
 
howwedo107 said:
Awesome pics dude...if you had any weak points (which you really don't) I'd say your traps but awesome job dude your ripping **** up specially with that 900mg test...monster!!!!!!! Keep it up brother...that back looks massive btw
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Thanks brother I appreciate it. I am thinking about throwing in some DB shrugs on shoulder day turning it into a tri-set superset. Should stimulate some growth.
 
DangerDave said:
I snapped these yesterday. I a had just eaten but you can see my abs wanting to pop out. I see a improvement in my back thickness, Chest thickness, shoulders and my arm size. I would like some feedback on what you think my weak points are. I am still losing fat and have 3-4 more weeks until I start my 7 weeks of winny. Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
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Good pics bro! You can definitely tell there is a nice size difference. Looking all jacked up for sure!
 
Looking beastly brother!
 
Damn, 2 cc of test pinned at once...you must feel goddly =)
You are blowing up bro, definitely put on some solid mass.
 
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