Approved Log Return to bodybuilding.... finally

[Dan30185]

Saturdays session went as follows :

Incline Flies 3 sets of 8 @ 20kg db
Rack Pulls 2 sets of 8 @ 127.5kg bb
Press Behind Neck 2 sets of 8 @ 60kg bb
Lunges 2 sets of 10 @ 35kg db
Lateral Raises 2 sets of 10 @ 17.5kg db
Seated Rows 2 sets of 8 @ 70kg
Leg Press 2 sets of 8 @ 120kg

Fairly happy with it, will be upping weight for shoulder exercises a little now shoulder feels better, however still keeping the lateral raises on the lighter side as my form goes to $hit when I go heavy on them

 

[slider45]

some of the " dad fat " in the stomach.

That'll go in no time

 

[Dan30185]

Tuesday Session went as follows.

Rear Barbell Squats 2 sets of 8 @ 120kg bb
Incline Bench Press 2 sets of 8 @ 90kg bb
Seated Rows 2 sets of 8 @ 70kg mac
Standing Calf Raise 2 sets of 15 @ 115kg bb
Barbell Curls 2 sets of 12 @25kg bb
Military Press 2 sets of 8 @ 65kg bb
Skullcrushers 2 sets of 8 @ 42.5kg ez
Pull Ups 2 sets to negative failure

Felt pretty good , felt strong through the forms , CNS took a bit of a whack so may give further rest and be omitting Thursday and resting a bit more , dependant on how I feel. Pretty sore today so shall see how I'm travelling , if I do lift , it will be with reduced mechanical load.

 

[shawShanks]

Best thing to do if the CNS feels cooked is extra rest .. will do more for growth than forcing another day in. Better to come back fresh.

 

[Dan30185]

Sunday session went as follows :

Incline Flies 3 sets of 10 @ 22kg db
Incline Bench 2 sets of 10 @ 90kg bb
Rack Pulls 2 sets of 8 @ 130kg bb
Leg Press 2 sets of 10 @ 120kg mac
Lateral Raises 2 sets 12 @ 17.5kg
Press Behind Neck 2 sets of 8 @ 65kg

Didn't train on Thursday or Friday , felt a bit off and generally just not rested enough , Saturday was committed so hit it today. Felt pretty good today all in all

 

[Dan30185]

Update after 4 weeks.

Have leaned out from approx 20% bf down to 12% bf via the scale, not ideal but the same scale, maintaining the same bodyweight, so a decent start , leaning out some of the fat whilst in surplus suggests undertrained which is no surprise. Time now to not rely on satellite cell retainment and induce the actual mass phase . I will be upping caloric intake as cleanly as I can , will be uploading a dietary plan for the next 4 weeks later today / tmrw. As well as a change up deviating away from the Heavy Duty program and spending the next 4 weeks on a more traditional split focused on a bit more volume , with less exercises to stimulate growth and still hit around that 60 min mark. Will mark the beginning of cycle as outlined in stats of log, will be running 250mg of Testosterone Enanthate with 300mg of Nandrolone Decanoate, have Dostinex on hand , although not terribly prone to prolactin related issues, I do note some decreased ***ual desire with Nandrolone in the past, so I have decided I will be utilising 200mg per week of Drostanolone Enanthate alongside as opppsed to the Caber , as I think it will serve that purpose just as well, without the reflux and heart burn issues I can get with the Dostinex at times, again , past personal experiences, Masteron is also more cost effective than Proviron which can do a similiar job. The Drostanolone will bind harder to the SHBG , therefore freeing up more bioavailable Testosterone from that bound synthesis and allowing for a higher concentration traction of free blood values. I have my next set of bloods booked in for 6 weeks from now , of which I will be posting up the complete panel rather than excerpt. I will be posting up diet plan and lifting regiment within the next 24 hrs, very happy with the initial prep phase and mini recomp prior, probably not yet low enough in bf to get the traditional full value of Masteron , but im also not really deploying it for that sole reason nor in a dosage that lends itself conducive to it. Pretty happy thus far and pumped to get into the actual meat and potatoes of this mass phase

 

[keith432]

Good recomp dropping BF while holding weight

Your cycle setup looks fine. I'd ust stick to the plan, eat in a clean surplus, train hard and let the bloodwork confirm everything’s on track.

 

[Dan30185]

Good recomp dropping BF while holding weight

Your cycle setup looks fine. I'd ust stick to the plan, eat in a clean surplus, train hard and let the bloodwork confirm everything’s on track.

Thanks mate, yeah will be doing so as cleanly as I can

 

[ironguru]

Update after 4 weeks.

Have leaned out from approx 20% bf down to 12% bf via the scale, not ideal but the same scale, maintaining the same bodyweight, so a decent start , leaning out some of the fat whilst in surplus suggests undertrained which is no surprise. Time now to not rely on satellite cell retainment and induce the actual mass phase . I will be upping caloric intake as cleanly as I can , will be uploading a dietary plan for the next 4 weeks later today / tmrw. As well as a change up deviating away from the Heavy Duty program and spending the next 4 weeks on a more traditional split focused on a bit more volume , with less exercises to stimulate growth and still hit around that 60 min mark. Will mark the beginning of cycle as outlined in stats of log, will be running 250mg of Testosterone Enanthate with 300mg of Nandrolone Decanoate, have Dostinex on hand , although not terribly prone to prolactin related issues, I do note some decreased ***ual desire with Nandrolone in the past, so I have decided I will be utilising 200mg per week of Drostanolone Enanthate alongside as opppsed to the Caber , as I think it will serve that purpose just as well, without the reflux and heart burn issues I can get with the Dostinex at times, again , past personal experiences, Masteron is also more cost effective than Proviron which can do a similiar job. The Drostanolone will bind harder to the SHBG , therefore freeing up more bioavailable Testosterone from that bound synthesis and allowing for a higher concentration traction of free blood values. I have my next set of bloods booked in for 6 weeks from now , of which I will be posting up the complete panel rather than excerpt. I will be posting up diet plan and lifting regiment within the next 24 hrs, very happy with the initial prep phase and mini recomp prior, probably not yet low enough in bf to get the traditional full value of Masteron , but im also not really deploying it for that sole reason nor in a dosage that lends itself conducive to it. Pretty happy thus far and pumped to get into the actual meat and potatoes of this mass phase

Well thought out

 

[Dan30185]

Diet for the week coming will be as follows :
Bfast

- 125g bowl of steak with 3 whole eggs Scrambled with a teaspoon of butter
- Large flat white coffee

Snack 1

- 1 banana, 1 cup dried apricots

Smoko

- 250g chicken breast with 1 cup of rice and BBQ sauce
- 1 can of Coke

Snack 2

- 95g can Tuna with 1 cup of cottage cheese
- 1 glass full cream milk

Lunch

- 250g steak with potato bake topped with cheese, 1 cup broccoli
- 1 glass full cream milk

Snack 3

- 25g beef jerky
- 1 glass full cream milk

Post Workout ( within 15 mins )

- 1 Mars Bar
- 1 glass full cream milk

Dinner ( within 2 hrs of lifting )

- 250g chicken thighs with 3 baked potatoes topped with cheese and sour cream , 1 cup of broccoli and half cup of garden peas with butter and garlic
- Sparkling water

Dessert

- 150g Fruche yoghurt
- 1 banana

Snack 4

- 1 glass full cream milk
- 1 Vegemite sandwich on sour dough

It is going to be a bit boring eating the same things for the week, but for time restraint and ease of accomodating my wife's carnivore diet , it works for me just to add things rather than entire new dishes for myself and the kids. I'm also used to eating toward goals so the repetitive nature if week to week diets doesn't effect me as much as the Mrs

 

[Dan30185]

Routine revision for the next 4 weeks will be :

Monday

Incline Bench 3 sets of 8 bb
Flyes 3 sets of 12 - 15 db
Press Behind Neck 3 sets of 8 bb
Lateral Raises 3 sets of 12 db
Rear Delt Flyes 3 sets of 12 - 15
Overhead Tricep Press 3 sets of 8

Tuesday

Lat Pull Downs 3 sets of 12 mac
Seated Rows 3 sets of 12 mac
Barbell Curls 4 sets of 12 bb
Pullovers 3 sets of 12 mac
Skullcrushers 3 sets of 10 - 12 ezb
Concentration Curls 3 sets of 15 db

Friday

Leg press 45° 3 sets of 10 - 12 mac
Rear Squats 3 sets of 8 bb
Deadlifts 3 sets of 8 bb
Standing Calf Raises 3 sets of 15 bb
Barbell Lunges 3 sets of 8 - 10 bb
Leg Extension 2 sets to neg failure mac

Next 4 weeks will introduce a bit more volume , but not a crazy amount, all exercises will be super setted with the one listed below it still

 

[Dan30185]

Have been unable to train as I've been Dr for the kids and Mrs , but went straight to legs last night. Session went as follows

Leg Press - 3 sets of 12@90kg mac
Squats - 3 sets of 8@120kg bb
Stiff Leg Deadlifts - 3 sets of 8@70kg bb
Calf Raises - 3 sets of 15@115kg bb
Lunges - 3 sets of 10@40kg bb
Leg Extensions 2 sets to failure@30kg

Lunges were done with barbell loaded Smith machine, I tend to pulse very deep in the technique and the load is almost exclusively loaded over the top of lead leg. Leg Extensions I got about 25 out of first set and 19 out of the second set before failure

 

[keith432]

Session looks strong, especially the squats and leg press.

 

[slider45]

Have been unable to train as I've been Dr for the kids and Mrs , but went straight to legs last night. Session went as follows

Leg Press - 3 sets of 12@90kg mac
Squats - 3 sets of 8@120kg bb
Stiff Leg Deadlifts - 3 sets of 8@70kg bb
Calf Raises - 3 sets of 15@115kg bb
Lunges - 3 sets of 10@40kg bb
Leg Extensions 2 sets to failure@30kg

Lunges were done with barbell loaded Smith machine, I tend to pulse very deep in the technique and the load is almost exclusively loaded over the top of lead leg. Leg Extensions I got about 25 out of first set and 19 out of the second set before failure

Nice bro!

 

[Dan30185]

Session looks strong, especially the squats and leg press.

Cheers mate, legs are a particular weakness for me, I have found that to get them growing requires a fair load and close attention to my form , otherwise I just seem to spin the wheels

 

[Dan30185]

Nice bro!

Thanks mate