Approved Log Return to bodybuilding.... finally

[Dan30185]

Training this morning :

Seated Rows ( w ) - 2x 10 @ 75kg mac
I.O.R - 2 x 10 @ 80kg mac
I.L.R - 2 x 12 @ 90kg mac
Lat Pull Down ( n )- 2 x 12 @ 40kg
Static Hold - 1 minute @ 95kg

Started with Seated Rows with a wide underhand grip, I've been keeping the back straight and pulling to the navel and squeezing hard for 3 seconds lately as opposed to the more typical stretch and contract method, finding better time under tension this way , supersets with Iso Overhead Rows , i find supersetting these really lights up the lats . Then went into single arm Iso Lateral Rows 45kg each side , supersetting with Lat Pull Downs from a neutral grip , usually i do LPD with a wide grip , but just changing it up a bit. Then performed a minute long static hold on the Lat Pull Down with 95kg, goal here to finish up , is to tetract scapular and begin a Lat Pull Down with weight that cant be done, once as far down as I can get it, I hold it there , goal is to put some hurt on the lats , it does a very good job of that, John Meadows was a big advocate if this , I picked it up from him and will toss it in every now and then

 

[Dan30185]

Sorry guys been on honeymoon for the week, have abstained from my phone tk sick up time with Mrs and kids

 

[Dan30185]

Training this morning:

Pec Dec - 2 x 8 @ 42.5kg
Incline Split Press - 2 x 12 @ 40kg
H>L Fly - 2 x 15 @ 15kg
L>H Fly - 2 x 15 @ 15kg
Pec Dec - 8 x 56kg

Starting with Pec Dec to pre fatigue chest , going into Split Pressing. Supersetting High to Low fly and Low to High fly together, no break between sets , so essentially 4 sets in a row, then back ti the Pec Dec to finish off with a top set at the heaviest I've can muster

 

[Dan30185]

Training this morning :

Pec Dec - 2 x 10 @ 45kg mac
Lateral Raise - 2 x 10 @ 12kg cable
Incline Split Press - 2 x 12 @ 35kg each db
P.D.F - 2 x 12 @ 40kg mac
Incline Flys - 2 x 15 @ 15kg each db
Shoulder Press - 2 x 10 @ 52kg bb

Supersetting each exercise with the ine below, doing chest and shoulders. Could go heavier on all of these , but trying to work a bit more on control and nit powering so much through the technique. Will have to go heavier on Pec Dec though in order to pre fatigue the chest a bit more. Still find myself fighting myself in the Posterior Delt Fly on the same machine , I cant work out if I prefer it with a prorated grip or neutral grip , I swap chop and change everytime I do them

 

[Dan30185]

Training today :

Leg Extension - 3 x 12 @ 45kg
Leg Curl - 3 x 12 @ 50kg
Leg Press - 3 x 12 @ 165kg
Standing Calf Raise - 3 x 15 @ 120kg

 

[Dan30185]

Training this morning.

Rear Barbell Squats - 3 x 8 @ 110kg
Hack Squats - 3 x 12 ( quad focus ) 55kg
Leg Press - 3 x 10 ( ham focus ) 145kg
Leg Extensions - 3 x 15 @ 28kg
Standing Calf Raises - 3 x 15 @ 85kg

Hit legs again , 2 min breaks between sets , 3 min break between exercises. Standing Calf raises were less than I normally do, but I was completely tanked by the time I got to doing them and just had nothing left to give , so I'm happy with that and sore

 

[hubbles]

You could rotate calves to the start or hit them on a separate day. They usually need a bit more priority and frequency to grow.

 

[Dan30185]

You could rotate calves to the start or hit them on a separate day. They usually need a bit more priority and frequency to grow.

Yeah I was tossing the idea of doing quads and calves separate from hamstrings , maybe throwing hammies in on back day

 

[Dan30185]

Training this morning.

Warm up with laterals in cable crossover - 2 sets of 20 @ 5kg and 5 mins dynamic stretching movements.

Lateral Raises - 3 sets 10 @ 17.5kg db each
Shoulder Press - 3 sets of 12 @ 30kg db each
P.D.F - 3 sets 15 @ 40kg mac
Shrugs - 3 sets of 12 @ 45kg db each

Light Lateral Raises on cables and some dynamic movements as warm up. Then straight into working sets of Lateral Raises with dumbbells , 90 second break per set , then into Dumbell Shoulder Press , with 90 second break between sets , having a 5 min rest ,then doing supersets of PDF in Peck Dec and Dumbbell Shrugs, no break at 3 sets each . Pretty happy with today , tempo was exactly where I was hoping to keep it at and feeling strong despite the drop in mechanical load

 

[Dan30185]

Training this morning

Pec Dec - 2 x 10 @ 50kg
Incline Split Press - 2 x 8 @ 37.5kg db each
H>L Cable Fly - 2 x 15 @ 15kg
Tricep Push Down - 1 x 12 @ 48kg
Curl Machine - 1 x 8 @ 53kg

 

[Dan30185]

Planned cycle ahead :

Week 1 - 16 Test E 500mg pw
Week 1 - 16 EQ 300mg pw
Week 1 - 8 NPP 200mg pw
Week 8 - 16 Tren E 150mg pw
Cialis - 5mg per day , 30 mins pre workout

Will be geared towards lean mass. Prolactin hasn't been an issue for me , so I have some caber but I wont run it if I don't require it. If bloods reveal high total testosterone count but underwhelming free testosterone, I will introduce either Masteron at 200mg per week or Proviron at 50mg a day. Upon completion will just go back to 150mg of test per week . Tren is low , I dont feel a need to crank high doses of Tren I'm also opting for Enanthate as I find in the past, I am more prone to adverse effects mentally from Tren in its Acetate form, I dont get the same kick in the brainwaves from the Enanthate form. Will be commencing in about 4 weeks from now , after bloodwork etc . All androgens will be from Ozsteroids . Regiment will be all compounds split into 7 doses and administered daily, will be rotating delts, dorso glutes, ventro glutes.