Tiny P's 6day pll

[tinypeter]

Jan 8th

Pull Ups

• 3 warm-up sets (amap)
• 7, 7, 5

• Rack Pulls
  • 3 warm-up sets
  • 225x5, 315x5
  • 2 working sets 8-10 reps
  • 425x9, 425x0, 405x0, 385x0
• Hammer Curls
  • 3 sets 10-12 reps
  • 55x10, 55x10, 55x10
• Reverse Grip Row OR Supinated Lat Pulldown
• Sup lat pulldowns
  • 3 sets 10-12 reps
  • 170x12, 170x10, 170x8
• Cable Curls
  • 3 sets 10-12 reps
  • Nope nothing
• Cable Rows
  • 3 sets 10-12
  • 180x9
• Dumbbell Curl 3 sets 10-12
• Nope

After the 425 rack pull for 9 reps I had fucking nothing in the tank. Felt weak, exhausted, dizzy. Almost like a carb crashed outta no where.
I ate more carbs today than usual.

I did add EQ into my cycle though I have heard of that crashing peoples estrogen? Idk any help is welcome.

I'm thinking of dropping weight on all lifts by 25% and working back up 5 or 10lbs at a time per week or so.

 

[tinypeter]

Forgot to put in diet at the top.

Breakfast
6eggs 2 whole 4 white, 1cup Greek yogurt with honey and tbs flaxseed meal.
2 pieces of wheat toast with honey
1cup white rice (measured dry)
Banana

Snack cliff bar

Lunch 12oz chicken breast 1cup White Rice

Snack cliff bar

Pre workout 30 min prior to gym
Adding a 20g dextro with bcaa&eaa intra/ pre workout drink when I return after week off.

Gnc mass gainer shake with 12oz whole milk
Couple scoops of ice cream. Sometimes

Drinking one serving of dr. Bergs electrolyte mix during the day. Definitely Drinking a gallon of water a day.

 

[tinypeter]

• Tuesday January 16th legs
• 
  
• Barbell Squats
  • 2 warm-up sets
  • 135x10, 225x10
  • 3 sets 8-12 reps
  • 255x12, 255x10, 255x10
  • 1 set 4-6 reps
  • 265x5
• Leg Press
  • 3 sets 8-12 reps
  • 454x12, 454x12, 454x12
• Sitting Calf Raise
  • 3 sets 8-12 reps
  • Cramps do bad I couldn't do them.
• Hip Adductors
  • 4 sets 10-12 reps
  • 140x12, 140x12, 140x12, 140x12. Cramps
• Hamstring curls
• 4 sets 10-12 reps super set with leg extensions
• 190x11, 190x10, 190x6, 190x5
• Leg Extensions
  • 4 sets 10-12 reps
  • 140x12, 140x12, 140x12, 140x12
• Felt good after the week off and taking the bcaa & eaa + 20g of dextrose right before I work out.
• Been cramping like crazy ever since I added the equipoise in
• Drinking 2 dr.bergs electrolyte drinks a day so. Idk what's up.

 

[tinypeter]

Jan 8th

Pull Ups

• 3 warm-up sets (amap)
• 7, 7, 5

• Rack Pulls
  • 3 warm-up sets
  • 225x5, 315x5
  • 2 working sets 8-10 reps
  • 425x9, 425x0, 405x0, 385x0
• Hammer Curls
  • 3 sets 10-12 reps
  • 55x10, 55x10, 55x10
• Reverse Grip Row OR Supinated Lat Pulldown
• Sup lat pulldowns
  • 3 sets 10-12 reps
  • 170x12, 170x10, 170x8
• Cable Curls
  • 3 sets 10-12 reps
  • Nope nothing
• Cable Rows
  • 3 sets 10-12
  • 180x9
• Dumbbell Curl 3 sets 10-12
• Nope

After the 425 rack pull for 9 reps I had fucking nothing in the tank. Felt weak, exhausted, dizzy. Almost like a carb crashed outta no where.
I ate more carbs today than usual.

I did add EQ into my cycle though I have heard of that crashing peoples estrogen? Idk any help is welcome.

I'm thinking of dropping weight on all lifts by 25% and working back up 5 or 10lbs at a time per week or so.

 

[tinypeter]

• Tuesday January 16th legs
• 
  
• Barbell Squats
  • 2 warm-up sets
  • 135x10, 225x10
  • 3 sets 8-12 reps
  • 255x12, 255x10, 255x10
  • 1 set 4-6 reps
  • 265x5
• Leg Press
  • 3 sets 8-12 reps
  • 454x12, 454x12, 454x12
• Sitting Calf Raise
  • 3 sets 8-12 reps
  • Cramps do bad I couldn't do them.
• Hip Adductors
  • 4 sets 10-12 reps
  • 140x12, 140x12, 140x12, 140x12. Cramps
• Hamstring curls
• 4 sets 10-12 reps super set with leg extensions
• 190x11, 190x10, 190x6, 190x5
• Leg Extensions
  • 4 sets 10-12 reps
  • 140x12, 140x12, 140x12, 140x12
• Felt good after the week off and taking the bcaa & eaa + 20g of dextrose right before I work out.
• Been cramping like crazy ever since I added the equipoise in
• Drinking 2 dr.bergs electrolyte drinks a day so. Idk what's up.

 

[tinypeter]

Thursday January 18th push

Iso machine chest press
(incline or flat)flat

• 3 Heavy sets 5-8 reps
• 115x7, 115x(L)7,(R)5 115x3
• 2 back off set 10-12 reps
• 90x8, 90x8
• 
  
• Dumbbell Shoulder Press
  • 3 sets 10-12 reps
  • 50x8, 50x10, 50x10
• Cable Chest Flies
  • 3 sets 10-12 reps
  • 25x12, 25x12, 25x10
• Machine Tricep Extensions
  • 4 sets 7-10 reps
  • 180x12, 180x12, 180x10, 180x9
• Dumbbell Lateral Raises
  • 3 sets 10-12 reps
  • 20x12, 20x12, 20x12
• Dips
  • 3 sets to failure
  • 18, 8, 6
• Right shoulder still hurt some doing DB overhead press and a little bit doing cable flys that's after a week off.
• Iso chest press went down a little.
• Just going to keep on keeping on

 

[tinypeter]

• Saturday Jan 20th pull
• 
  
• Lat Pulldowns
  • 2 warm-up sets
  • 3 working sets 8-10 (drop set last set)
  • 180x8, 180x7, 180x7
  • Ds160x6, 140x6, 120x7
• Iso machine Rows (under hand)
  • 2 warm-up sets
  • 3 heavy sets 6-8 reps
  • 110x8, 110x8, 110x7
  • 1 back off set 10-12 reps
  • 85x12
• Incline Dumbbell Curls
  • 3 sets 10-12 reps
  • 45x12, 45x10, 45x10
• Pull Ups
  • 3 sets to failure
  • 5, 4, 5
• EZ Bar Curls
  • 3 sets 8-12 reps
  • 90x10, 90x8, 90x6

 

[tinypeter]

• Walking Lunges
  • 2 warm-up sets bodyweight
  • 3 working sets weighted
  • 12-15 steps each leg
  • 60x15, 60x12, 60x10
  • 
    
  • Was sucking air on these today. Almost couldn't catch my breath.
• 
  
• RDLs or Deadlift
  • 2 warm-up sets
  • 3 working sets 10-12 reps RDLs (6-8 reps if deadlift)
  • Deadlifts
  • 345x8, 345x8, 345x8
  • Adding weight next time
• Hip Thrusts
  • 3 sets 10-12 reps
  • 315x12, 315x12, 315x12
  • Going to stay at this weight for a few weeks. It was kinda challenging.
• Standing Calf Raises
  • 6 sets 10-12 reps
• 185x12, 185x12, 185x12, 185x12, 185x12, 185x12
• 
  
• Hamstring curls
  • 4 sets 10-12reps
  • 190x12, 190x11, 190x6, 190x6

So I guess standing calf raises don't make my calfs cramp. Was dreading Deadlifts but all felt solid and good which made me smile.
Didn't have alot pep to get this workout in or done, but I did and felt fucking amazing for completing it.

 

[tinypeter]

• Iso machine chest press
• Decline
  • 3 sets heavy 5-8reps
  • 130x12, 135x10, 140x8
  • 2 back off sets 10-12 reps
  • 115x10, 115x9
• Dumbbell overhead press
  • 3 sets 10-12 reps
  • 50x10, 50x11, 50x9
• Pec Deck Flies
  • 4 sets 10-12
  • 190x8, 145x10, 145x11, 145x8
• Skull crushers
  • 4 sets 10-12 reps
  • Wider grip 100x12, 100x12
  • Close grip 100x10, 100x4
• Dumbbell Lateral Raises
  • 4 sets 10-12 reps
  • 20x12, 20x12, 20x11, 20x7
• Dips 3 sets to failure
• 10, 9, 7

Pec deck is still bothering right shoulder, dumbbell overhead press is too.
Forgot how much I love skull crushers.

Was kinda tanked when I got to dips

 

[tinypeter]

• Pull Ups
  • 3 warm-up sets (amap)
  • 7,7,5
• Rack Pulls
  • 3 warm-up sets
  • 3 working sets 8-10 reps
  • 405x8, 405x10, 405x8
• Hammer Curls
  • 3 sets 10-12 reps
  • 55x10, 55x10 55x10
• Reverse Grip Row OR Supinated Lat Pulldown
• Sup lat pulldowns
  • 3 sets 10-12 reps
  • 170x12, 170x10, 170x9
  • Dropset 150x4, 130x4
• Cable Curls
  • 3 sets 10-12 reps
  • 50x12, 50x12, 50x12
• Cable Rows
  • 3 sets 10-12 reps
  • 180x9, 180x8, 180x6
  • Dropset 160x4, 140x3
• Dumbbell Curl
  • 3 sets 10-12 reps
  • 25x12, 35x10, 45x7

 

[tinypeter]

• Barbell Squats
  • 2 warm-up sets
  • 3 sets 8-12 reps
  • 265x10, 265x9, 265x8
  • 1 set 4-6 reps
  • 280x4
• Leg Press
  • 3 sets 8-10 reps
  • 454x12, 504x12, 554x7
• Standing calf Raises
• 6sets 10-12reps
• 180x12, 180x12, 180x12, 180x12, 180x12 180x12
• 
  
• Hip Adductors (Inside)
  • 3 set 10-12 reps
  • 110x12, 110x12, 110x6
• Hamstring curls
  • 4 sets 10-12 reps superset with leg extensions.
  • 190x12, 190x12, 190x8, 199x7
• Leg Extensions
  • 4 sets 10-12 reps
  • 145x10, 145x10, 145x10, 145x10

 

[tinypeter]

Monday 29th

• Iso machine chest press (incline or flat)
  • Flat
  • 3 heavy sets 5-8 reps
  • 115x8, 115x7, 115x7
  • 2 back off set 10-12 reps
  • 90x9, 90x3
• Dumbbell Shoulder Press
  • 3 sets 10-12 reps
  • 50x10, 50x10, 50x10
• Cable Chest Flies
  • 4 sets 10-12 reps
  • 35x12, 25x12, 25x10, 25x9
  • Dropset 20x10, 15x12, 10x15
  • 
    
  • Machine Tricep Extensions
  • 4 sets 7-10 reps
• • 180x12, 180x12, 180x11, 180x9
• 
  
• Dumbbell Lateral Raises
• 4 sets 10-12 reps
• 25x10, 25x10, 25x10
• Dips
  • 3 sets to failure
  • 17, 10, 9

 

[tinypeter]

Tue Jan 30th

• Lat Pulldowns
  • 2 warm-up sets
  • 3 working sets 8-10 (drop set last set)
  • 180x10, 180x8, 180x8
  • Dropset 160x4, 140x4, 120x6
• Bent Over Barbell Rows
  • 2 warm-up sets
  • 3 heavy sets 6-8 reps
  • 110x10, 110x10, 110x8
  • 2 back off set 10-12 reps
  • 95x12, 95x10
• Incline Dumbbell Curls
  • 4 sets 10-12 reps
  • 45x12, 45x12, 45x10
• Pull Ups
  • 3 sets to failure
  • 3,3,3
• EZ Bar Curls
  • 3 sets 8-12 reps
  • 90x12, 90x10, 90x7

 

[tinypeter]

• Walking Lunges
  • 2 warm-up sets with bodyweight
  • 3 working sets weighted 12-15 steps, each leg
  • 60x15, 60x15, 60x11
• RDLs or Deadlift
  • 2 warm-up sets
  • 3 working sets 10-12 reps RDLs (6-8 reps if deadlift)
  • Deadlifts
  • 365x7, 365x4, 365x2
• Hip Thrusts or Glute Kick Backs
  • 3 sets 10-12 reps
  • 365x12, 365x12, 365x12
• Seated Calf Raises
  • 6 sets 10-12 reps
  • 220x12, 220x12, 220x12,
  • 220x12, 220x11, 220x10
• Hamstring Curls 4sets 8-12 reps
• (superset with quad ext)
• 190x12, 190x11, 190x7, 190x5

Quad Extensions 4sets 8-12 reps
145x10, 145x12, 145x12, 145x12