Dens228 Log

[Dens228]

I started a log on Anasci and am getting motivation from it so I decided to do a log here too.

Having logged in the contest forum I found it to be a good time with great support from fellow contestants. It also was a good motivator and I'm looking to keep it going.

Last week was the first week after the contest and I was out of town for a youth baseball tournament so I did one full body workout while I was there. This week I'm doing my regular workout to just short of failure, without any intensity adding set extenders. This Friday I will be back at it full bore. I do a Yates style workout with one working set per exercise, 3-4 exercises per bodypart. Four way split, two on, one off.

Another thing I'm going to try is upping the reps for legs to 15-20.

Right now I'm on 60 mg test EOD, once I hit it again I'm going to use Test C and equi with a Anadrol kick for 2-3 weeks, then switch to Sust and NPP. We'll see how it goes.

 

[Dens228]

First two weeks of the cycle will be 800 mg/test E, 300 mg/Equi per week, as well as 25 mg/drol per day.

Today's workout was back,
Medium, neutral grip pulldowns, T-bar rows, cable rows, DB pullovers, facepulls, back extensions, and abs.

Also, right now I'm using LGI Fully Loaded as a pre-workout, and 15 grams of bcaa intra.

At some point I'll be using Glycofuse and EAA's intra.

 

[Dens228]

7/4/14

Ok first off I'm skipping the equi at 300 mg/week and going right to 600.
So it'll be 800 mg test E and 600 mg equi per week with 50 mg anadrol preworkout.

Today was chest/biceps/abs all working sets listed to failure
Decline bench with a single rest pause x9-2
Dips with one drop set x9-9, on this the drop set was to bodyweight
DB bench x14
Band crossovers x14
Incline DB curls with a drop set x9-5
EZ bar curls x9
Standing concentration curls x13
Abs- lying knee ups and then standing band crunches

My weight is the same as when the transformation contest ended but my arms were up 1/4 inch today so I was pretty depleted at the end. Should have carbed up for the photos!

 

[Dens228]

7/5

Great leg day today........oh, liquid Anadrol tastes like shit....

Extensions, one drop set x17-9
Leg Press, rest pause x17-4
Hacks x15
Seated leg curls x17
T-Bar SLDL's x8
LP calf x15 then partials until I couldn't move.
Seated calf, Partials until I couldn't move

That's it. Walking up the stairs was quite a challenge.

 

[Dens228]

7/6

Weight 227 this morning

Delts and Triceps
Lateral Raises x12, 12, this last set had one drop set x13 x19
Shrugs x11 then partials
Pressdowns, with one drop, x10-7
Lying BB extension x11
Rope pressdowns x9
Abs

Good pump and workout....

 

[Dens228]

7/7

Back and abs today.........

Medium grip pulldowns, one drop set x8 x4
T-bar rows x9
Seated rows x13
DB Pullovers x12
Face pulls x12
Back extensions x12
Abs

Felt good, nice pump.........

 

[Dens228]

7/9

Weight today was 228.

Preworkout of Fully Loaded and 25 mg anadrol

Decline, one rest pause, 5 breath rest, x10 x3
Dips, one drop set, x10 x12
DB Bench x15
Band crossovers x14
Incline curls, on drop set, x10 x5
EZ bar curls x10
Concentration curls x14
Abs.......

Great pump today, feeling strong.

 

[Dens228]

7/10

I'm really liking the higher reps for legs, and the increased dose of test is kicking in......

Today:
Leg extensions, one drop set, x20 x10
Leg press, one rest pause, x19 x4
Hacks, x15. I was going to do partials but it was all I could do to hold the weight long enough to put the catch pins back.

Seated leg curls, on drop set, x18 x9
Leg press calf raise, x17 then partials for eternity........lol
Seated calf, x10, then partials till I cried.

 

[Dens228]

7/11

I should add to this log that I do my reps the following way,,,,
On exercises where locking out takes stress off the muscle I don't lock out, keeping tension on the muscle. On exercises that have resistance at the peak such as leg extensions, concentration curls, etc I squeeze the contraction for a count or two.

Today was delts, tris, abs.........

Lateral raise, x13 x 13, then one drop set, x15 x21
Shrugs, x13 then partials
Pressdowns, with one drop set, x12 x9
Lying tricep extension x12
Rope pressdowns x10
Abs........

 

[Dens228]

7/13

Back and Abs today.......
I think I need to up the ab work........as I've gotten older my midsection tends to protrude a bit when I stand relaxed.......makes me look fat in clothes........

Today.....

Medium grip pulldowns, One drop set x9, x6
T bar rows x10
Cable rows x10
DB Pullovers x15
Facepulls x15
Back extensions x15
Knee raises x20
Cable crunches x15

Feeling good......

 

[Dens228]

7/15

Chest today, weight is at 230 on the nose.

Decline with one drop set........x10 x5
Dips, with one rest pause x11 x4
DB Bench x15
Band crossovers x15
Incline curls with one drop set x11 x7
EZ bar curls x11
Standing concentration curls x15
Abs

Done..........40 minutes.

 

[Dens228]

7/16

Holy shit, these higher reps for legs are killer, plus I know I'm growing from them, I had to raise the pad for seated calf today!

As always sets listed are to failure..........

Leg extensions, one drop set, x16 x8
Leg press x23
Hacks, one rest pause, x11 x2.......cashed!
Seated leg curls x21
T-Bar SLDL's x6
Leg press calf raise, one rest pause x20 x7
Seated calf, one rest pause x17 x6

Done, drenched, happy!

Also, equi is kicking in, I can't get un-hungry! LOL
Today was last day of anadrol, mainly because I finished what I had.
Friday I up the test to 1000 mg/week. Equi stays at 600.

 

[Dens228]

Today I up the test to 1050 per week.

Also, I'm changing up the workouts based on a recent discussion.
I'm hesitant to get too specific out of respect for the creator.
I will still do my best to log without giving away the man's work product.

Leg press x9 x9
Leg extensions x12
Seated leg curls x13
Leg press calf x12, x11, x8, x6
Dips x23 x18
Pulldowns x15 x15
Side laterals x21 x18
Cable cruches x15 x15
Dumbbell curls x18
Pressdowns x25

 

[Dens228]

Today's workout was a brute........

Pulldowns x11 x8
T-Bars x8
Decline bench x10
Band crossovers x10
Lateral raises x10
Shrugs x13
Leg press x 25 x22
Leg extensions x16
Seated leg curls x30
Seated calf x 30

 

[Dens228]

Today's workout was a blast.......I'm still feeling it almost 12 hours later...........
Each exercise had 10 seconds rest between sets......

Leg Press, 5 sets of 4 reps, 1 set of 5 reps,
Leg Extensions 5 sets pf 4 re[s. 1 set of 9 reps
Hack squats, feet up high on platform, 5 sets of 4 reps, 1 set of 8 reps
T-Bar SLDL's 6 sets of 4 reps
Seated calf, 5 sets of 4 reps, 1 set of 7
Leg Press calf, 5 sets of 4 reps, 1 set of 6
Concentration curls 5 sets of 4 reps, 1 set of 12
Leg raises

I'm going to be sore tomorrow..........

 

[Dens228]

Ok, having traded a few PM's with Homonunculus he said to go ahead an be a little more detailed. Today was my 4th workout from his new E-Book, "Fortitude Training" So far I'm loving it and would recommend to anyone to spend the $20 and get the book. Great value.

So with that being said, I'm using the Basic, Tier II format for four weeks, then may up it to Tier III depending on how I feel.

So today is day 4.

Each exercise listed I am doing 6 sets of 4 reps, with 5 breaths between sets, going to failure on set 6 no matter what the reps are. I'm only listing the reps for the last set since the first five sets were always 4. Being as this was my first time with this format I was close on some, not so close on others......rest between exercises was as long as it took for my breathing to return to normal.

T-Bar rows x7
Medium grip pulldowns x4
Cable rows x6
Lateral raises, did this exercise twice so....x5, lowered the weight x7
Decline bench x5
Dips x7
Pressdowns x9

Man the feeling this workout leaves can best be described as an intense pump that hits a few seconds after the set. And it leaves the body feeling thoroughly worked for the rest of the day.. I will be upping my peri-workout drink to help with recovery.

My weight this morning was 231.

 

[Dens228]

Leg Press x10, x9
Leg extension x10
Seated leg curls x10
Leg Press Calf x13 x11 x9 x8
Band crossover supersetted with DB Pullovers
First set x26 x16
Second x18 x15
Lateral raises supersetted with leg raises
First set x23 x20
Second x19 x20
Dumbbell curls supersetted with lying tricep extension
x 20 x25

Pumped and cashed!

 

[Dens228]

Week 2
Tier II Day 2

Alternate with:
Med Grip Pulldowns x12
T-Bar x10
Med Grip Pulldowns x8

Alternate
Decline x11
Band Crossovers x13

Alternate
Side laterals x12
Shrugs x11

Alternate with no rest
Leg press x30
Leg extensions x15
Seated Calf x24

One minute rest

Leg press x26
Seated leg curls x26

Done...................

 

[Dens228]

I'm loving the Fortitude workout.
Today was muscle rounds for week two, trying to dial in the correct weight. The goal is to hit failure at four reps on the sixth set.
I'm here to tell you it sneaks up on you. Around set 3 or 4 you're thinking to yourself, this isn't so bad. Then BAM, you hit a wall.

Here we go........
Each exercise is for six sets so I'm only hitting the reps I got on the sixth set..

Leg press x6
Hacks with feet high on the platform x4
Leg extensions, leaning forward x8
Seated leg curls x5
Seated calf x6
Leg press calf x3
EZ bar curls x9

Hour later a huge breakfast.

 

[Dens228]

Wow, days 3 and 4 of the Fortitude workout really kick a persons ass!

Today was day 4, week 2.

As always on Muscle Rounds day it's 6 sets, only the last set to failure, shooting for 4 reps, 10 seconds rest between. I'm only listing reps on the last set.

T-Bars, 6 reps
Pulldown, 5 reps
Close grip pulldowns, 4 reps
Dips, 5 reps
Decline, 4 reps
Side laterals, 9 reps
Shrugs, 5 reps
Lying tricep extensions, 5 reps

I'm telling you, this workout sneaks up on you and leaves you pumped.