Approved Log HEY RAGE this side, the dark side feels BRIGHT
- Thread starter rageandreps
- Start date
Macros and calories of this bulk.
was on 3300 cals last week, bumped the cals to 3600 and the macros are below.
Training hard, but breaking down due to lack of sleep because of work also my bad back had an disc herniation 7 years ago l4 snd l5-s1 so it’s ****ing me up and stopping me from progressing
was on 3300 cals last week, bumped the cals to 3600 and the macros are below.
Training hard, but breaking down due to lack of sleep because of work also my bad back had an disc herniation 7 years ago l4 snd l5-s1 so it’s ****ing me up and stopping me from progressing
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silverfox
Registered
Sleep issues will block your recovery & progress. I would look into fixing that brother. And with the back issues I'd stop loading movements that flare it up. You can swap heavy axial loading for belt squats, hack squats, split squats, machines. Look at building legs without compressing the spine.
Yes bro thats the goal
Alright, so we are month into the boat. Now I put on 3 kg and I’m still significantly lean that is the goal to put on quality tissue one month into NPP. No prolactin side-effects. using P5P not caber. Only side-effect is the mental as it’s 19- nor so, can’t blame it. Still on 3600 cal, macros 500 g of carbs, 230 g of protein and 56 g of fats, so we keeping the fat slow as when the fat is too much. It does deposited in the tissue . @gearmaniac101 never fails to deliver. I usually get bad post pin on NPP, but with the gear, he provides. I’ve never had that issue. Obviously, the best in the business.
Did my blood 20 days ago, was as sweet as a baby
Current condition, 1 month into the gaining phase. Holding at 79kilos fasting, and current split goes as follows:
DAY 1 - PUSH (Chest / Shoulders /Triceps)
Barbell Bench Press
4 sets x 6-8 reps
Week 1: 4×6
Week 2: 4x7-8 or add weight
Week 3: Same weight, last set rest-pause
Incline Dumbbell Press
3x8-10
Progress: +1 rep per set weekly
Seated Dumbbell Shoulder Press
3x8-10
Progress: Add weight in week 2
Cable Fly
3×12-15
Week 3: Drop set last set
Lateral Raises
4x12-15
Week 3: Drop set last set
Skull Crushers
3x8-10
Progress: Add weight week 2
Rope Pushdowns
2x12-15 slow control
DAY 2 - PULL (Back / Biceps)
Deadlift
3x5
Week 2: +5 kg
Week 3: Same weight, perfect form
Pull-ups / Lat Pulldown
4×8-10
Progress: Add reps then weight
Barbell Row
3×8-10
Week 2: +2.5 kg
Seated Cable Row
3×10-12
Week 3: Drop set
EZ-Bar Curl
3×8-10
Week 2: Add weight
Incline DB Curl
2x10-12
Week 3: Slow negatives
DAY 3 - LEGS (Quad Focus)
Back Squat
4×6-8
Week 1: 4×6
Week 2: 4x7 or add weight
Week 3: Same weight, last set rest-pause
Leg Press
4x10-12
Week 2: Add 1 plate total
Walking Lunges
3×12 steps each leg
Week 2: Heavier dumbbells
Leg Extension
3x12-15
Week 3: Rest-pause
Standing Calf Raise
4×12-15
Progress: Add reps weekly
DAY 4 - PUSH (Hypertrophy)
Smith Incline Press
4×10-12
Progress: Add reps weekly
Machine Chest Press
3×12 slow tempo
Shoulder
3x10
Week 2: Add weight
Cable Lateral Raise
4x15
Week 3: Drop set
Overhead Cable Triceps Extension
3×12-15
Dips
2 sets Bodyweight To Failure
DAY 5 - PULL (Thickness)
T-Bar Row
4×8-10
Week 2: Add weight
Wide Grip Pulldown
3x10-12
Single Arm DB Row
3x10 each side
Face Pull
3x15
Hammer Curl
3×10-12
Cable Curl
2x15 slow
DAY 6 - LEGS (Posterior Chain)
Romanian Deadlift
4×8-10
Week 2: Add weight
Hack Squat
4×10-12
Lying Ham Curl
3x12-15
Seated Ham Curl
2×15
Week 3: Drop set
Seated Calf Raise
4×15
DAY 1 - PUSH (Chest / Shoulders /Triceps)
Barbell Bench Press
4 sets x 6-8 reps
Week 1: 4×6
Week 2: 4x7-8 or add weight
Week 3: Same weight, last set rest-pause
Incline Dumbbell Press
3x8-10
Progress: +1 rep per set weekly
Seated Dumbbell Shoulder Press
3x8-10
Progress: Add weight in week 2
Cable Fly
3×12-15
Week 3: Drop set last set
Lateral Raises
4x12-15
Week 3: Drop set last set
Skull Crushers
3x8-10
Progress: Add weight week 2
Rope Pushdowns
2x12-15 slow control
DAY 2 - PULL (Back / Biceps)
Deadlift
3x5
Week 2: +5 kg
Week 3: Same weight, perfect form
Pull-ups / Lat Pulldown
4×8-10
Progress: Add reps then weight
Barbell Row
3×8-10
Week 2: +2.5 kg
Seated Cable Row
3×10-12
Week 3: Drop set
EZ-Bar Curl
3×8-10
Week 2: Add weight
Incline DB Curl
2x10-12
Week 3: Slow negatives
DAY 3 - LEGS (Quad Focus)
Back Squat
4×6-8
Week 1: 4×6
Week 2: 4x7 or add weight
Week 3: Same weight, last set rest-pause
Leg Press
4x10-12
Week 2: Add 1 plate total
Walking Lunges
3×12 steps each leg
Week 2: Heavier dumbbells
Leg Extension
3x12-15
Week 3: Rest-pause
Standing Calf Raise
4×12-15
Progress: Add reps weekly
DAY 4 - PUSH (Hypertrophy)
Smith Incline Press
4×10-12
Progress: Add reps weekly
Machine Chest Press
3×12 slow tempo
Shoulder
3x10
Week 2: Add weight
Cable Lateral Raise
4x15
Week 3: Drop set
Overhead Cable Triceps Extension
3×12-15
Dips
2 sets Bodyweight To Failure
DAY 5 - PULL (Thickness)
T-Bar Row
4×8-10
Week 2: Add weight
Wide Grip Pulldown
3x10-12
Single Arm DB Row
3x10 each side
Face Pull
3x15
Hammer Curl
3×10-12
Cable Curl
2x15 slow
DAY 6 - LEGS (Posterior Chain)
Romanian Deadlift
4×8-10
Week 2: Add weight
Hack Squat
4×10-12
Lying Ham Curl
3x12-15
Seated Ham Curl
2×15
Week 3: Drop set
Seated Calf Raise
4×15
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Leg day yesterday. Hamstrings were the mission.
Started with lying curls just to get them firing. Took my time on the negatives and actually let the weight stretch me instead of cutting it short. By the second set they were already switched on.
Moved into RDLs. Didn’t go stupid heavy. Focus was pushing the hips back and sitting into that stretch. When the bar passes the knees and the hammies are fully loaded, that’s the money. Held that bottom position for a split second instead of bouncing it. Every rep felt controlled. No ego, just tension.
Seated curls after that were brutal. Because you’re already in hip flexion, the stretch hits differently. Slowed everything down and squeezed hard at the top. Hamstrings were cramping between sets, good sign.
Calves were the same story. Deep stretch at the bottom, pause, then controlled drive up. Not rushing reps anymore.
Finished with abductors just to get some side glute work in. Slow out, slow back. Actually felt them instead of just moving the stack.
Big thing lately running intra during workouts. Carbs + electrolytes. Energy stays stable and the pump is way better, especially on leg days. I’m not fading halfway through RDLs anymore and contractions feel stronger toward the end of the session.
Overall reminder:
The stretch is everything.
If you’re not feeling the muscle, you’re just moving weight. Gear by the goat @gearmaniac101
Started with lying curls just to get them firing. Took my time on the negatives and actually let the weight stretch me instead of cutting it short. By the second set they were already switched on.
Moved into RDLs. Didn’t go stupid heavy. Focus was pushing the hips back and sitting into that stretch. When the bar passes the knees and the hammies are fully loaded, that’s the money. Held that bottom position for a split second instead of bouncing it. Every rep felt controlled. No ego, just tension.
Seated curls after that were brutal. Because you’re already in hip flexion, the stretch hits differently. Slowed everything down and squeezed hard at the top. Hamstrings were cramping between sets, good sign.
Calves were the same story. Deep stretch at the bottom, pause, then controlled drive up. Not rushing reps anymore.
Finished with abductors just to get some side glute work in. Slow out, slow back. Actually felt them instead of just moving the stack.
Big thing lately running intra during workouts. Carbs + electrolytes. Energy stays stable and the pump is way better, especially on leg days. I’m not fading halfway through RDLs anymore and contractions feel stronger toward the end of the session.
Overall reminder:
The stretch is everything.
If you’re not feeling the muscle, you’re just moving weight. Gear by the goat @gearmaniac101
Sound like you had big session there. Nice
Currently on 3600 cals
Gear by @gearmaniac101
Test and npp
515 test and 280npp
1 month into the bulk.
Meal breakdown below
Gear by @gearmaniac101
Test and npp
515 test and 280npp
1 month into the bulk.
Meal breakdown below
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