Bodybuilding

[ranger54]

D-69 & 68

Yesterday was a rest day. I weighed in at 209.8. I am feeling much leaner than last week. I did not get a cheat meal I just ate my regular meals. Trained legs the next morning and man was I weak. Not sure what happened. I took all my work sets to failure however my strength was way down. Hoping it was just a fluke.

Legs:

1. Donkey Calves: 360/11 DC style


2. Leg ext: 250/23,15,13 210/15 Dropx2


3. Hacks this is where I was disappointed in my performance: 4plates+1quarter/14,8 4plates/8,7 (got this for 20 two weeks ago)
WM: 3plates/ 20 but took several breaks


4. Seated Leg Press: 310/20,20 350/20


5.BW Sissy Squat: 10,10,10

Best,

BL3

 

[ranger54]

D-67

Today we officially made the switch to a 6 day split. Being that gyms are closed this is just easier. Training will be as follows:

Sunday: off
Monday: Legs
Tuesday: Shoulders
Wednesday: Back (cheat meal at night)
Thursday: Chest
Friday: Hamstrings
Saturday: Shoulders and arms

Today we trained shoulders:

1. Front Raise: 80/16,12,11,10 Drop setx2

2. Behind The Neck Press: RP: 165 9/4/3 [16] last time I used 145
WM: 105/20

3.Standing Lateral machine raise: RP 100 24/13/13 [50] RP: 70 20/15/15 [50]
WM: 50/20

4. PEC DEC Rear delts: RP 190 15/9/6 [30] RP: 160 18/10/12 [40]

5. Seated DB Laterals: 25/20,20,20

Best,

BL3

 

[b-boy]

D-69 & 68

Yesterday was a rest day. I weighed in at 209.8. I am feeling much leaner than last week. I did not get a cheat meal I just ate my regular meals. Trained legs the next morning and man was I weak. Not sure what happened. I took all my work sets to failure however my strength was way down. Hoping it was just a fluke.

Legs:

1. Donkey Calves: 360/11 DC style


2. Leg ext: 250/23,15,13 210/15 Dropx2


3. Hacks this is where I was disappointed in my performance: 4plates+1quarter/14,8 4plates/8,7 (got this for 20 two weeks ago)
WM: 3plates/ 20 but took several breaks


4. Seated Leg Press: 310/20,20 350/20


5.BW Sissy Squat: 10,10,10

Best,

BL3

We gotta teach you how to do a proper side chest pose! You would look so much better in that pose if you done it right.

 

[ranger54]

We gotta teach you how to do a proper side chest pose! You would look so much better in that pose if you done it right.

Please! how? Are you for hire and or willing to help? I would greatly appreciate anything I can learn from you.

Best,

BL3

 

[ranger54]

D-66

Today we trained back. It is also a high calorie for me today that includes a high carb cheat meal tonight. I took 20iu of lantus upon waking up and will take another 7iu of humilin-r about an hour before my cheat meal.

Back:

1. DB Row 130/13,15,12 100/12,12
WM:85/20

2. Seated uh close grip cable row: Had to lighten up and slow these down 200/15,15,12 Dropx2

3. BB Row: 225/10,10,10 Dropx2

4. MAG neutral pull down: 130/12,12,10,12 Dropx2

5. Cable Pullover: 90/20,20,20

6. MAG CG Pulldown: 130/12,12,10,12 Dropx2

7a. Eagle row: 110/20,20,20

7b. Cable pulley pulldowns: 80/20,20,20

best,

BL3

 

[b-boy]

Please! how? Are you for hire and or willing to help? I would greatly appreciate anything I can learn from you.

Best,

BL3

 

[ranger54]

Thanks I will give it a watch.

Best,

BL3

 

[madg]

Great work brother , awesome log

Cant wait to see you on stage , im rooting for you

Respect

 

[ranger54]

D-65

Had a massive high carb cheat meal last night. I had Krusteaz Muffin Mix made with a can of sprite along with some rice and jam. Woke up at 213.5 this morning.

Chest

1. DB Press: 100/14,8,7 85/9 Dropx2

2. Incline Smith: 205/9,7 185/8,9 Dropx2

3. BB Decline: 185/7,6 155/8,8
WM: 135/20 took several breaks thought

4. Incline Cable Fly: 50/14,12 40/15,16

5. Eagle low Fly: 150/10,10 110/17,16


Best,

BL3

 

[ranger54]

D-64

Today we trained hamstrings. When I started this prep I was really unsure about having a hamstring only day. However, I have since changed my mind on this. I am now realizing how neglected my hamstrings have been in the past.

1. Seated Calf Raises DC Style: 85/12

2.Lying Leg Curls: RP 150 11/7/6 [24] 12/6/5 [23]
WM: 70/20

3. Uni ham curl: 40/20,12 55/20,12 70/15 80/13

4. BB RDL: 365/15 415/9

5. Seated hamstring curls JP style: RP 140/7/6 [26] 160 10/5/5 [20]

Best,

BL3

 

[ranger54]

D-63

Last training day of this new 6 day split. I trained shoulders and arms with my wife today at the post gym. Really looking forward to this rest day tomorrow.

Pharmacology:
600 test e
200 tren a
200 mast p

Shoulders and Arms

1. Chest supported DB Laterals: 30/15,13,13 25/13,12

2. Face Pull: 50/20,18,20,18

3a. ovh triceps machinev140/15,15,15 Dropx1

3b. Preacher curl: 125/21,21,21 Dropx1

4a. BB Skull: 115/15,11,11,11

4b. Seated hammer curl: 30/15,15,15,12

5a. Rope ext: 40/20,20,20

5b. Cable Rev Curl: 20/20,20,20

Best,

BL3

 

[ranger54]

D-62 & 61

Well crap guys. More bad news. My gym that I was training at illegally got busted so now I can only train at the military gyms. Today I had legs programmed but my the Army gym has no leg press. So I went to the Navy gym which I know has a good leg press. However, what I didn't know is that there is a one hour time limit and the leg extension was broken. So lame. I was able to get in a good leg day but still frustrating. I will not be posting the sets and reps because it is irrelevant as I won't be back to my normal training split until after the lockdown which is supposed to be lifted September 11th. These blue states are making me angry.

Anyway, yesterday was a rest day and I was at 211.8lbs. I am just under 9 weeks out and I do not feel like I am getting lean fast enough. But I will listen to my coach and let this ship sail.

Best,

BL3

 

[ranger54]

D-60

Alright guys so we added in cardio. I am doing 35 minutes fasted in the morning. Not on a treadmill I am just taking my dog on a walk on the beach walk. I trained shoulders today with a medial and rear head focus. Like I said I won't be listing the exercises because I am hopping around from gym to gym trying to navigate this stupid lockdown. The Mayor of Hawaii came out today and said the lockdown will stay in place until 23 September. So that is another two weeks of not training in my home gym nor with my training partner (he is not military). Anyway, just thought I would update the log with the addition of cardio. I do get a cheat meal tonight. It will be low fat high carb.

Best,

BL3

 

[ranger54]

Alright so big update. Yesterday my show got moved four weeks to the right. So now it is December 6th not November 8th. That being said, come this Sunday I will be 12 weeks out again...So my coach has left the diet and 6 day training split the same but dropped the tren and masteron and upped the test and put the Deca back in. Pharmacology is as follows:

Test E 750
Deca 300

Not sure if I am glad the show is pushed back or not. I was really looking forward to putting my foot on the gas pedal as I was approaching 8 weeks out. Anyway, gyms should be re-opened at the end of the month so hopefully I can get back to my normal gym soon.

Best,

BL3

 

[madg]

You making nice progress , i like your style and your character , very regimented and putting work in

You look great in last set of photos and posing improved a bit , keep posing after training and hold poses , i have found through experience that this adds searation come game day

Not overthink the date change , it will mind fuck you
Just follow the plan and put the work in and learn to love the process

Respect from me

 

[ranger54]

Thanks man. I am really enjoying the process. I certainly appreciate the encouragement and support from you.

Best,

BL3

 

[ranger54]

D-84

Back to 12 weeks out. Still training at the military gym with no partner and a mask. Workouts are still intense but I am taking this time to dial back the volume and let my body freshen up. Once gyms open again I will be 10 weeks out and the training volume and intensity will ramp back up. Pics are from my check in yesterday. I was 210 on the nose.

Best,

BL3

 

[ranger54]

D-77

11 weeks out now.Gyms are still closed. Thankfully I can still train at the Marine Corps gym. I have switched to a push/pull/legs for the time being just to regulate fatigue. Anyway, still feeling good. Weight is down to 208.6lbs

Best,

BL3

 

[ranger54]

D-70

Hey guys 10 weeks out as of today. Sorry for the lack of check ins but with the gyms being closed and me bouncing from gym to gym posting my workouts would not make a ton of sense. I am trying my best to progress on the basic lifts such as squats and incline bench but everything else is so different from workout to workout. Basically hitting a push/pull/legs repeat with Sunday’s off. I was 210lbs this morning. Pharmacology still the same.

best,

BL3

 

[b-boy]

D-70

Hey guys 10 weeks out as of today. Sorry for the lack of check ins but with the gyms being closed and me bouncing from gym to gym posting my workouts would not make a ton of sense. I am trying my best to progress on the basic lifts such as squats and incline bench but everything else is so different from workout to workout. Basically hitting a push/pull/legs repeat with Sunday’s off. I was 210lbs this morning. Pharmacology still the same.

best,

BL3

Changing FAST bro...