Be strong and look like it

[getbiggest]

Looking good my friend. Looking forward to seeing your progress. Diet and workouts look on point to me. Should see some really nice results over the next 8 weeks.

Thanks man. I made some changes with my diet and supps. Training is staying the same besides getting more volume in before the rest pause sets.

 

[getbiggest]

9/3/18
Ez curl bar
Bar-20
Bar+50-12
Bar+90-5
Bar+120-7/3/1 RP

Alt db curls
50-15 drop to
40-4 drop to
30-5 drop to
20-10

Concentration curls
25-15

Glute ham raise
Body weight-12
Red band-8
Green band-8
Red and green band-7/2/1 RP

Cyber plate loaded squat press
270-20
450-15
630-12
810-7
550-20

Cybex plsp calve raises
360-10/10/6

Stretch

Abs

Felt like shit over the weekend. Went back into nights after my monthly week off. No more than four hours sleep Friday through today. Crazy headaches and achy. However got it done. Beat my old numbers. Last night at work tonight then off till Friday day shift. Wednesday is deadlifts.

 

[getbiggest]

Had my yearly bloodwork for my job to get a bonus contribution to my hsa. I'll post when I get it. Blood pressure was 120/80. Not bad especially since I added 50 mcg t3 last week with hgh at 10iu. Test at 2grams adex .5mg 3x weekly. I take 20mg lisinopril.

 

[getbiggest]

9/5/18
Incline db press
50-20
70-15
90-12
110-8
130-10

Incline smith press (weight on bar)
180-5
270-13/3/1 RP

Smith shoulder press (weight on bar)
90-5
180-3
230-9/2/1 RP

Close grip smith (weight on bar)
180-5
230-4/1/0 RP

Tri uni db ext behind head
25-17 drop to
20-11 drop to
15-15

Wide MAG grip pulldowns
10-20
15-12
20-9/3/2 RP

Deadlifts
315-3
405-2
495-1
585-1
700-5
500-8

Stretch

Back hurt. Dealt with it. Last rep on 700 I maybe shouldn't of gone for but whatever. Will post video later. Besides lower back workout felt great. It's not hurt just a nagging un recovered feeling id say.

 

[getbiggest]

https://youtu.be/FcXtzepDnhk
700-5

 

[rcorchid]

https://youtu.be/FcXtzepDnhk
700-5

Wow!

 

[getbiggest]

9/7/18
Straight bar curl (bar to nose)
45-20
65-15
95-5
115-5
135-7/3/1 RP

Unilaterial reverse cable curls
5-15 drop to
4-15 drop to
3-15 ss with uni cable curl 3-10

Standing unilaterial leg curl
45-20
90-12
140-17/7/4 RP

York power squat
180-10
360-3
450-3
540-3
630-3
745-7
480-20

Leg ext uni
45-12/10 for pump

Seated calves
45-15
90-10
115-10 drop to
45-7


Stretch

Cable abs
15 (stack)-60

 

[getbiggest]

Wow!

Thanks man!

 

[getbiggest]

9/8/18
Fasted cardio
30mins

 

[getbiggest]

9/10/18
Decline bench
45-20
135-20
225-15
275-12
315-8
225-15

Incline db press
80-15
90-10
100-7
70-10

Incline hammer strength
90-15
180-8
180-7
90-11

Cable cross over
5-15
6-11
4-20

Close grip smith press (weight only)
90-15
140-8
160-5
140-6
90-10

Underhand unilaterial tricep push down
4-20
5-15
6-9
4-12

Unilaterial tricep cable ext behind head
4-14
3-12
2-15
2-14

Total time 1hr 5mins

20mins cardio

Must say I haven't felt anything in my chest like the declines today I'm a long time. Kind of humbling adding all the extra sets and shortening rest times.

 

[getbiggest]

9/11/18
Wide grip pulldowns
10-20
15-12
20-10
20+25-4
15-9

Bbell row
135-12
225-8
315-5
405-3
315-4

Hammer strength underhand pulldowns
90-15
180-10
270-4
180-6

Hammer strength neutral grip uni row
45-15
90-12
135-5
90-12

Ez bar curl
Bar-20
Bar+50-12
B+70-12
B+90-6
B+70-5

Db curl
30-14
40-7
40-6
25-9

Uni preacher hammer strength
25-8/4

3 sets leg raises x 20

 

[getbiggest]

9/12/18
Smith shoulder press (bar isn't 45 but counting it as such to make log easier.)
135-20
185-15
225-10
315-5
225-10

Db shoulder press
80-15
90-12
100-5
75-12

Side/front db laterals supersets
25-20/15
45-6/2
25-10/3

Smith shrugs
135-20
225-15
315-12
405-6
315-10

Rear db laterals laying on incline bench
25-20
35-15
45-15
60-4
40-3

Cardio 20mins

 

[getbiggest]

9/13/18
Safety bar squat
150-10
240-5
330-5
420-3
470-8
330-15

Hack squat feet touching each other
90-15
180-12
270-8
320-4
180-6

Standing unilaterial leg curl all reps held at top down slow
50-20
75-15
100-12
125-8
75-9+2 partials

Plate leg ext unilaterial
50-12
50-15
75-8
50-21

Standing calves
80-15
100-12
120-10
140-8
160-7
140-8

 

[getbiggest]

9/14/18
Hammer strength preacher curl
45-20
70-15
80-12
90-3+3
70-6+3

Dips
Bw-20
Bw45-15
Bw90-10
Bw115-3
Bw45-9

Incline db curl
20-20
30-12
40-5
30-9

Rolling tricep db extension
30-20
40-15
55-5
40-4

Unilaterial reverse cable curl
3-20
4-15
5-5
4-12

Tricep rope extensions
5-20
6-12
7-6+5
4-17+3

Machine abs
10-20
12-20
14-15
15-4
10-30

Cardio 20mins

 

[getbiggest]

9/17/18

Incline smith press (I know it's not but counting bar as 45)
135-20
225-15
315-12
405-2
315-6

Decline wide hammer strength press
90-20
180-15
270-12
360-2
270-5

Flat bbell bench
135-20
225-8
225-5
135-16

Flat db fly
25-16
35-9
30-7

Bbell skullcrushers
45-20
95-12
115-3
95-6

Unilaterial Underhand hammer strength tricep extensions
25-12
35-9
40-6
25-11

Uni db ext behind head
20-20
25-15
30-7
20-13

1hr 20mins

20mins cardio

Decided to put flat bench towards the end of chest so I can't use much weight and lol I guess it worked keep in mind I'm a 500lb raw bencher. I'm loving the high volume training and moving away from powerlifting. Tomorrow is deadlifts which I will always love going heavy on. Until I hurt myself lol

 

[getbiggest]

Still fat but got a pic in the bathroom mirror lol. Great lighting and pumped. 282 5'9"

 

[getbiggest]

9/18/18

Close grip mag pulldowns
10-20
15-15
20-12
20+45-3
20-7

Deads
315-5
405-3
495-1
585-1
Stopped deads there. Felt heavy and not right today

Unilaterial pulldowns
6-20
8-12
10-3
8-7

Underhand hammer strength rows
90-15
180-12
270-4
180-7+4

Straight bar curls
45-20
65-15
95-8
115-3
95-5

Hammer db curls
35-15
45-12
55-6
45-4

Concentration curls
20-12
30-5
20-6+2

3*20 leg raises

20mins cardio

Deadlifts felt really heavy and off today so I stopped early there. Considering lowering deadlifts frequency to once every four weeks and seeing how that goes. I don't think it's feasible to add a rep to my 700lb set every other week.

 

[getbiggest]

9/19/18

Hammer strength shoulder press
90-20
180-15
270-12
320-3
230-8

Side/front unilaterial cable supersets
3-20/2-20
4-12/3-12
5-4/4-5
4-3/3-5

Bbell shrugs
135-20
225-15
315-12
405-3+6
315-5

Rear cable laterals
3-20
4-15
5-15
6-9
5-25

20mins cardio

 

[julianvanren]

Solid cycle jesus.

 

[getbiggest]

9/20/18

York powersquat
90-10
270-5
450-3
540-2
630-2
750-7
550-12

Cybex plate loaded squat press
360-20
540-15
720-8
540-12

Lying unilaterial leg curl
5-15
6-10
7-8
8-5+2
6-6+1

Leg ext uni
45-20
70-14
45-15

Seated calves
45-20
70-12
90-10
115-3
90-8