Summer 2019

[Elvia1023]

I weight 233Lbs.
I’m bulking on clean food.
I’m very pleased. Strength is great.
Old rotator cuff and lat attachment injuries are healing.
I’m growing at a consistent pace on 300mg sustanon/150mg deca.
My left leg with the nerve damage is tiny and weak but I’m happy I can walk.
My left knee is constantly inflamed from heavy leg extensions 3 weeks ago which has me limping all the time. I stopped doing leg extensions but it’s not healing.
I now do 2 pressings movements, 1 ham movement. 2 glute movements, and one calf exercise. My knees are good on all of that. I hope the knee improves. The way it is now I have to stand up and not start walking for a few seconds or it’ll lock up and I’ll scream like a little girl. ��
Leg issues I’m okay with as long as I can walk. I’ve always had bad knees. I know I’ll be in a wheel chair eventually.

It sounds like you are doing great now. When I grew up 90% of people were on sust and deca where I am from. It was the classic cycle in the UK for many years

Are you using any anti-inflammatories? Curcumin is very good but very expensive to run an effective dose. It should help with your knee though. Bromelain is another good one that was also help with protein digestion/absorption.

Smart choices with the training. I think that is a great approach for anyone with knee issues (can't squat) etc. It's also good for guys who simply need to bring up their legs more. By that I mean hitting them from every angle so including direct ab/adductor, glute and hamstring work. So many neglect their legs. Although if the genetics or injuries are there it will always be an upward struggle

Even when I train quads and my knees are generally fine I take ages to warm up. I will do atleast 5 big sets of leg extensions before even thinking abotu doing moderate weight. I am extra careful in that regard and it makes a massive difference. If I go up fast and don't warm up effectively I am usually sore the next day. I also generally leave my quads until near the end of my workout so my legs are already more than warmed up.

Do you do any movements such as db step ups or bulgarian split squats? It could be worth adding them in as they hit the quads great and would improve general balance. You could even just add bodyweight ones at the end of your training. I plan to start doing these more myself.

 

[Elvia1023]

I had a great back and abs session tonight. When I follow a certain order or perform certain exercises there is always a reason for everything. However, tonight was like my arm training yesterday. Basically just hitting it from every angle but just using a random order of movements. I couldn't tell you what I done but just a mix of various movements and no order to anything. Although I did start with rear delts and I finished with more trap work but everything in between was a complete mix. Lot's of cable movements tonight and some unilateral stuff thrown in and even used as an intensity technique. The back movements I done include:

Incline Bench Rear Delt Flyes and High Rows.
Bent Over DB Rear Delt Flyes.
Cable Rows (high/medium/low).
Cable Pull Overs.
DB Pull Overs.
Unilateral Cable Rows.
Barbell Upright Row (Close Grip) supersetted with Cable Upright Rows.

Abs was fast paced with minimal rest for about 15 mins and included:

Rope Crunches.
Hanging Knee Raises (gymnastics rings).
Lying Knee/Leg Raises on a bench.
Seated Knee Tucks on a bench.
Weighted Bar Twists.

Pre workout I had 2ml synthetine, 1.5ml syntheselen, 50mg winny, 10mg halo and 1 serving of Olympus Labs I am Suprem3.

Intra workout I had 2 scoops of The Grind EAA's by Axe and Sledge.

Post workout chicken, basmati rice and vegetables. Later on the same meal again. I have just drank another EAA shake (new one). It's called EssentialMax by Strom Sports and contains 1000mg beta vulgaris as well as a decent dose of EAA's (missing l-tryptophan). Next it will be turkey breast and gonna treat myself to 5 rice cakes

 

[Elvia1023]

I never take my phone into the gym but have started listening to music when doing cardio. Some of the machines in my new gym have you-tube so that's another reason I like doing cardio there. So I just bring head phones and off I go. On the stairmaster it also had programs were it looks like you are on a nature trail or infinity stairs so I put one of those on. That way I can get in the zone and just go for it. I love listening to 90's trance and hard house music. I get so amped up and when the music starts to slow down I realize how fucked I am. I was listening to a few songs last time but had this on repeat at one point...

https://www.youtube.com/watch?v=ZHVJVQzHv5Q

Anyone else a fan of the club classics?

 

[T-800]

I never take my phone into the gym but have started listening to music when doing cardio. Some of the machines in my new gym have you-tube so that's another reason I like doing cardio there. So I just bring head phones and off I go. On the stairmaster it also had programs were it looks like you are on a nature trail or infinity stairs so I put one of those on. That way I can get in the zone and just go for it. I love listening to 90's trance and hard house music. I get so amped up and when the music starts to slow down I realize how fucked I am. I was listening to a few songs last time but had this on repeat at one point...

https://www.youtube.com/watch?v=ZHVJVQzHv5Q

Anyone else a fan of the club classics?

90s is nice. But i like to listen to the harder stuff like prodigy for instance.
But 9/10 its headphones on and metal. You know, Slipknot, Slayer, SOAD, MM, etc.

 

[johnjuanb1]

I never take my phone into the gym but have started listening to music when doing cardio. Some of the machines in my new gym have you-tube so that's another reason I like doing cardio there. So I just bring head phones and off I go. On the stairmaster it also had programs were it looks like you are on a nature trail or infinity stairs so I put one of those on. That way I can get in the zone and just go for it. I love listening to 90's trance and hard house music. I get so amped up and when the music starts to slow down I realize how fucked I am. I was listening to a few songs last time but had this on repeat at one point...

https://www.youtube.com/watch?v=ZHVJVQzHv5Q

Anyone else a fan of the club classics?

2001 New Years Rave at the Los Angeles Colosseum, I’m sitting next to the speaker cabinet, 100,000 people, this trance song comes on just as my roll comes on. I am one with the music, knowing exactly where it will go next, yet never having heard it before, as if I was the song’s composer in an alternate reality.
https://m.youtube.com/watch?v=pfCc56njC7U

 

[johnjuanb1]

2001 New Years Rave at the Los Angeles Colosseum, I’m sitting next to the speaker cabinet, 100,000 people, this trance song comes on just as my roll comes on. I am one with the music, knowing exactly where it will go next, yet never having heard it before, as if I was the song’s composer in an alternate reality.
https://m.youtube.com/watch?v=pfCc56njC7U

Elvia, this thread made me want to try lifting weights today while listening to trance music. Man, it got me so energized. I was wiped out from 4 nights of lack of sleep, but I went heavy on everything for back, and had a great workout.
I found a Paul Oakenfold rave on YouTube which was real good.
I did:
4 sets heavy cable rows
4 sets heavy one arm cable rows
4 sets one arm pull downs
3 sets row machine, all drop sets.
4 sets lower back machine
https://m.youtube.com/watch?v=1xw0iew5kbc&t=4332s

Check it out and let me know if you like Trance like this.

 

[Elvia1023]

Elvia, this thread made me want to try lifting weights today while listening to trance music. Man, it got me so energized. I was wiped out from 4 nights of lack of sleep, but I went heavy on everything for back, and had a great workout.
I found a Paul Oakenfold rave on YouTube which was real good.
I did:
4 sets heavy cable rows
4 sets heavy one arm cable rows
4 sets one arm pull downs
3 sets row machine, all drop sets.
4 sets lower back machine
https://m.youtube.com/watch?v=1xw0iew5kbc&t=4332s

Check it out and let me know if you like Trance like this.

I like it a lot. That would be great on high volume whilst I done cardio. I was on the stepmaster before and my gf had my headphones so for the first 10 mins had nothing and the music makes a massive difference for me. When I got them I put it up to level 15 and just went for it and within about 4 mins I was a sweating mess. I lowered it down to level 10 and stayed at that pace until 25 mins. Here is another more chilled classic...

https://www.youtube.com/watch?v=ET1-6Bef9xU&app=desktop

 

[Elvia1023]

I upped my carbs and lowered my fats recently and look much fuller for it. Today I have ate...

EAA shake with 1 serving of Animal Omega.
- Oats with chocolate/peanut butter flavoured whey and sliced banana.
Intra... 2 scoops of The Grind EAA's.
- 250g quark, 30g whey isolate (synthepure), 1 banana, grapes and blueberries.
- Chicken, jasmine rice, vegetables.
EAA shake.
- Turkey Breast, Rice cakes.
EAA shake (drinking now).
- Chicken, jasmine rice and spinach.

I decided to drop the winny today. My joints are too dry and it will effect my training now. I also want to start pushing the weights more. I trained shoulders and chest yesterday and decided to lift heavier and my shoulders were very dry and sore today. Nothing too bad but I know I can't lift like I want to on 50mg winny without significantly risking injury. Not sure how long I have been on it (need to look back) but a decent amount of time (25mg and recently up to 50mg). I even thought about moving up to 75-100mg to finish off but the effects from 50mg are too much on my joints (the same everytime I use it). It's a shame as everything else was gtg from it. If I ever use it again I may just add in 25mg for a longer period and leave it at that dose for some of the benefits but less of the joint issues.

So now it's 400mg test e, 400mg mast e and 10mg halo pre workout. I will see how I am in a few days and may add the proviron back in at 50mg to finish off. I still feel all of the halo effects at just 10mg but could do with keeping androgens high(er) to finish off.

I decided to leave my newer gym so my membership runs out at the end of the month. It was no contract so the reason I joined but I did have to pay a $69 joining fee. Although over here that's nothing so I got my money's worth as it was one of the cheaper gyms. I joined one of my old gyms yesterday. I love that feeling of training in a new place (not been there in over 2 years). It has equipment I am used to but I didn't want to stop training. Very high volume and I added in some abs and calves to shoulders and chest. I also made use of the sauna and steam room which I have missed.

Abs for 15 mins (machine crunches, machine twists, hanging knee raises and ab roller floor crunches).
Warm up with db's.
Shoulder Press... 2 working sets with 2.5pps and 3pps.
Standing DB Upright Row... 1 working set with 30kg db's.
Incline Bench Front Raises... 1 working set.
Standing Cable Front Raises... 1 working set.
Machine Lateral Raise... 5 sets of 15 reps with 30 secs rest between sets.
Decline Bench Press... 1 working set with 3pps.
TG Machine Press... 2 working sets with 3.5pps and 3pps.
Chest Dips... 2 working sets.
Machine Press... 1 working set.
Pec Deck... 5 sets of 15 reps with 30 secs rest between sets.
Calf Presses... 5 sets of 30 reps.
Cross Trainer... 15 mins.
Stretches.

Pre workout 2ml synthetine, 1.5ml syntheselen, 50mg winny, 10mg halo, 20mg cialis and 1 serving of Olympus Labs I am Suprem3.


Tonight I trained in the gym I am leaving soon. I was going with my gf who is also a member. Tonight was mainly about getting an arm pump and doing more intense cardio.

I rotated between tri-ceps and bi-ceps utilizing various movements such as cable pushdowns, cable curls, reverse curls, overhead tri-cep extension, skull crushers, hammer curls, close grip bench etc.

Then an intense 20 or so mins doing slate pushes going up to 100kg in plates. I finished with a drop set so 100kg, 80kg, 60kg and 40kg with no rest and needed to lie down for about 5 mins to recover. To finish I done 25 mins on the step master going between levels 5-15. On the slower setting doing glute raises or pushing down hard on every step. On the faster setting walking on my tiptoes and just generally trying to survive

Pre workout 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Strom Sports Stimumax Black Edition.

I will see how I am tomorrow and train if I feel good. It will be legs so I need to be well rested.

 

[Elvia1023]

I want to start lifting heavy again but I need to give it more time. My joints are very dry. My shoulders are still not 100% from training heavier the other day. I will still go heavy I just won't load up the shoulder or leg press etc. Today I trained legs and it was all about volume, connection and pump.

I don't want it to seem I am lifting light now though as I still used the max weight on various machines I just didn't use any plate loaded machines. The gym I trained at actually didn't have any and just the basics which was fine for today. Although for movements such as leg extenions I kept it to about middle of the rack and used controlled positives, slow negatives and squeezes at the top on every rep.

Today I also done 7 sets for certain isolation movements with a max of 30 secs rest between sets for maximum pump and to increase intensity without going too heavy. I pick a weight that by the time I am on set 3-4 it's very hard and by number 7 I have to rest pause or even do partials to get to 12-15 reps.

Abs for 10-15 mins including machine crunches, machine twists and hanging knee raises.
Exercise Bike for 6 mins to warm up.
Seated DB Calf Raises... 3 working sets (very high reps) for each leg.
Horizontal Calf Presses... 7 working sets of 15 reps (stretches/holds at the bottom and squeezes/holds at the top of every rep) with 30 secs rest between sets. Some partial reps to finish the last 2 sets.
Standing Leg Curls (using leg extension machine)... 3 working sets of approx 10 reps for each leg.
Seated Leg Curls... 7 sets of 12 reps with 30 secs rest between sets.
Glute Raises... 3 sets of 15 reps for each leg.
Hip Abductor... 1 working set with full weight rack.
Horizontal Leg Press... 5 working sets (wide and close stance).
Hip Adductor... 1 working set with full weight rack.
Leg Extensions... 7 sets of 15 reps with 30 secs rest between sets.
Stretches.

Pre workout 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Olympus Labs I am Suprem3 with 1/2 serving of Alpha Lion Komodo Pump.

I have been having carbs with every meal recently but will start having more lower days. Most days that will mean carbs will only be consumed around workouts. So far today I have ate...

Chicken, jasmine rice and spinach.
EAA Shake with 1 serving of Paradise Herbs ORAC-Energy Greens, 1 banana and 2 squares of 82% dark chocolate.
Intra... 2 scoops of The Grind EAA's with 37.5g carbs from Axe & Sledge's Demo Day.
Chicken, jasmine rice and spinach plus 1 banana.
EAA shake.

My next meal will be prawns/shrimp, mungbean noodles, red cabbage, carrots, soybeans and spinach drizzled in lemon juice, mirador sauce (similar to soy sauce) and apple cider vinegar. Then another EAA shake. Later probably some chicken with Asian vegetables. Before bed probably a protein shake with a handful of walnuts.

Tomorrow is back and I am looking forward to it

 

[johnjuanb1]

I want to start lifting heavy again but I need to give it more time. My joints are very dry. My shoulders are still not 100% from training heavier the other day. I will still go heavy I just won't load up the shoulder or leg press etc. Today I trained legs and it was all about volume, connection and pump.

I don't want it to seem I am lifting light now though as I still used the max weight on various machines I just didn't use any plate loaded machines. The gym I trained at actually didn't have any and just the basics which was fine for today. Although for movements such as leg extenions I kept it to about middle of the rack and used controlled positives, slow negatives and squeezes at the top on every rep.

Today I also done 7 sets for certain isolation movements with a max of 30 secs rest between sets for maximum pump and to increase intensity without going too heavy. I pick a weight that by the time I am on set 3-4 it's very hard and by number 7 I have to rest pause or even do partials to get to 12-15 reps.

Abs for 10-15 mins including machine crunches, machine twists and hanging knee raises.
Exercise Bike for 6 mins to warm up.
Seated DB Calf Raises... 3 working sets (very high reps) for each leg.
Horizontal Calf Presses... 7 working sets of 15 reps (stretches/holds at the bottom and squeezes/holds at the top of every rep) with 30 secs rest between sets. Some partial reps to finish the last 2 sets.
Standing Leg Curls (using leg extension machine)... 3 working sets of approx 10 reps for each leg.
Seated Leg Curls... 7 sets of 12 reps with 30 secs rest between sets.
Glute Raises... 3 sets of 15 reps for each leg.
Hip Abductor... 1 working set with full weight rack.
Horizontal Leg Press... 5 working sets (wide and close stance).
Hip Adductor... 1 working set with full weight rack.
Leg Extensions... 7 sets of 15 reps with 30 secs rest between sets.
Stretches.

Pre workout 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Olympus Labs I am Suprem3 with 1/2 serving of Alpha Lion Komodo Pump.

I have been having carbs with every meal recently but will start having more lower days. Most days that will mean carbs will only be consumed around workouts. So far today I have ate...

Chicken, jasmine rice and spinach.
EAA Shake with 1 serving of Paradise Herbs ORAC-Energy Greens, 1 banana and 2 squares of 82% dark chocolate.
Intra... 2 scoops of The Grind EAA's with 37.5g carbs from Axe & Sledge's Demo Day.
Chicken, jasmine rice and spinach plus 1 banana.
EAA shake.

My next meal will be prawns/shrimp, mungbean noodles, red cabbage, carrots, soybeans and spinach drizzled in lemon juice, mirador sauce (similar to soy sauce) and apple cider vinegar. Then another EAA shake. Later probably some chicken with Asian vegetables. Before bed probably a protein shake with a handful of walnuts.

Tomorrow is back and I am looking forward to it

Add 100mg deca for lubrication. That’s all your need IMO for synovial fluid production in the joints.

 

[Elvia1023]

Add 100mg deca for lubrication. That’s all your need IMO for synovial fluid production in the joints.

Very true. As I posted previously I had planned to do that very thing but left it. I love deca and have used it at 100-200mg in the past just for joints. Although I left it as I didn't want to add in anymore injs as I am planning to go down to TRT anyway. I know it's only 100mg deca so nothing but does it make sense my thinking of I don't need to add another drug to fix the effects from a previous drug. I can tell it's already getting better as my estrogen will be rising. Totally my fault for using letro and winny and I knew what to expect. So instead of adding in deca for a few weeks I would rather just let my body normalize by itself as it's mainly an estrogen (and winny) issue. I was fine on winny at a low dose but once I added in letro things quickly changed.

My plan is to go down to 150mg test only in a few weeks. I haven't really been one for adding in other compounds to TRT. Although if my joints take longer than I expect I will definitely add 100mg deca to my 150mg test and run that as a cruise. I know you are running a similar combo and loving it. Although as I have taken various orals recently (plus tren etc a few months back) I prefer to come down to test only for health reasons (unless my joints don't improve).

 

[Elvia1023]

My new supplement stack will be...

Supplement Needs CV Stack (HeartStack)... 2 servings per day
Supplement Needs Astrag-Flow (KidneyBPStack)... 2 servings per day
Controlled Labs Orange Triad + Greens... 1 serving per day.
Redcon1 Fade Out... 1 serving pre bed.
Zein Pharma Vitamin C... 1500mg AM/PM (3 grams per day).
Biovea Pomegranate Extract... 500mg AM/PM (1 gram per day).
Zein Pharma Krill Oil... 1.5g AM/PM (3 grams per day).
Synthetek's Synthergine... 2ml AM/PM (4ml per day).
Telmisartan... 80mg per day.

Here are the ingredient profiles...

Supplement Needs CV Stack (HeartStack)

Olive Leaf Extract – 500mg (mg per daily serving)
Pantethine – 450mg (900mg per daily serving)
Citrus Bergamot – 250mg (500mg per daily serving)
Grape Seed Extract – 200mg (400mg per daily serving)
Tocotrienol Compelx (EVNol) – 162.5mg (325mg per daily serving)
EGCG – 150mg (300mg per daily serving)
CoQ10 – 100mg (200mg per daily serving)
Astaxanthin – 5mg (10mg per daily serving)
Allicin – 2000mcg (4000mcg per daily serving)
D3 – 2500iu (5000iu per daily serving)
Vitamin K2 MK7 – 50mcg (100mcg per daily serving)


Supplement Needs Astrag-Flow (KidneyBPStack)

Astragalus Membranaceous Root 8000mg per day

(at a 4:1 astragalus extract)

Beetroot Extract – 1500mg per day

Hawthorn Berry Extract – 900mg per day

Goldenrod – 500mg per day


Controlled Labs Orange Triad + Greens

**broken link removed****broken link removed**


Redcon1 Fade Out

**broken link removed**


Synthetek's Synthergine

**broken link removed**

 

[Elvia1023]

I will see how I am with this set up. After I get my next blood test I will adjust things accordingly. An example if my C-reactive protein (CRP) has increased I will likely add in curcumin. Although I don't think that will be needed but it's the only supplement I am considering putting back in due to it's many health benefits. I do occasionally take ginger root which has been shown to also lower CRP levels. Even magnesium can and that appears throughout the day with my other supps and the food I eat. I can't see health markers being too bad though so nothing else should be needed.

I want to keep supplements (actual tubs) to a minimum and that's why I have added a lot of multi-ingredient products so it's not a lot of products but covers all bases. I will also get rid of vitamin c and maybe telmisartan in the near future as well. If my bp rises when bulking next it will go back in. I recently dropped carditone as well as I simply don't need it.

 

[johnjuanb1]

Very true. As I posted previously I had planned to do that very thing but left it. I love deca and have used it at 100-200mg in the past just for joints. Although I left it as I didn't want to add in anymore injs as I am planning to go down to TRT anyway. I know it's only 100mg deca so nothing but does it make sense my thinking of I don't need to add another drug to fix the effects from a previous drug. I can tell it's already getting better as my estrogen will be rising. Totally my fault for using letro and winny and I knew what to expect. So instead of adding in deca for a few weeks I would rather just let my body normalize by itself as it's mainly an estrogen (and winny) issue. I was fine on winny at a low dose but once I added in letro things quickly changed.

My plan is to go down to 150mg test only in a few weeks. I haven't really been one for adding in other compounds to TRT. Although if my joints take longer than I expect I will definitely add 100mg deca to my 150mg test and run that as a cruise. I know you are running a similar combo and loving it. Although as I have taken various orals recently (plus tren etc a few months back) I prefer to come down to test only for health reasons (unless my joints don't improve).

That’s smart. Do TRT for 3 months then get blood work. Flex needs his daddy around a long tome to teach him the ropes, get him his first prostitute with 8 jumbo nipples.
I’m watching PERSON OF INTEREST now. I think the German Shepherd named Bear is in later episodes of one of the early seasons. Flex will enjoy watching him catch criminals. He’s a swimmer too.

 

[T-800]

Ok. So since summer made place for autumn, at least here in Netherlands, what are ur plans for this winter? Or will that be an other thread?

 

[johnjuanb1]

Ok. So since summer made place for autumn, at least here in Netherlands, what are ur plans for this winter? Or will that be an other thread?

Oh snap! You just got called out, Elvia.
This thread has expired due to Fall Season.
Let’s officially end the thread with a picture of Flex.

DISCLAIMER: image is an actor portraying Flex. The official Flex was not used in the filming of this movie.

 

[Elvia1023]

Ok. So since summer made place for autumn, at least here in Netherlands, what are ur plans for this winter? Or will that be an other thread?

Oh snap! You just got called out, Elvia.
This thread has expired due to Fall Season.
Let’s officially end the thread with a picture of Flex.

DISCLAIMER: image is an actor portraying Flex. The official Flex was not used in the filming of this movie.

Well my summer will last until October this year I will sort out some pics soon then end this thread.

Before this thread I downsized on purpose for health reasons. Then I just carried things on and well things are going well. But the grass is always greener on the other side. So just like most of us on here you lose bodyfat and all you want to do is blow up again I am in 2 minds as I don't want to die very young but at the same time I like being big. It's probably a mental struggle all of us have especially with all the deaths in bodybuilding. I may die tomorrow but I know the chances significantly increase if I decide to up the hormones and blast slin etc and blow up to 270+ pounds.

I think I will grow but this time keep cardio in frequently as in the past I would go very long periods with no cardio. I will also keep my diet clean and concentrate more on quality over quantity. Although I have never been one for putting on loads of fat as I want to look half decent throughout the year. I will probably use something basic like 500mg test and 400mg deca with slin around workouts. My logic is I am fairly happy with things now so some hormones with a clean surplus eating and soem treats and great training and I will grow and stay relatively lean without fucking up blood work. Granted there is much more to this than blood work but I do feel like getting bigger and stronger and I am looking forward to it

 

[Elvia1023]

So much to report but will just post the mains bits. Been training hard and my diet is more restricted now. An example today for my pre workout meal I had chicken (boiled) with oat cakes (covered in iodized salt). Post workout I knew I would spend awhile in the sauna/steam room so I took some synthepure (50g protein) with 2 bananas to the gym. When I got back I had 500g quark with 1 scoop of EAA's mixed in and 250g raspberries. That meal is 27g carbs (sugar) if you don't count the fibre (18g in the raspberries). Then pretty much no carbs for the rest of the day. Well 200g beansprouts and asian veg (15-20g carbs) with beef mince for 2 meals. I stir fryed all of that in extra virgin coconut oil.

Over the years I have tried pretty much every training system going. The majority of the time I just create my own programs that are tailored to my body/goals. Although sometimes I will see something on you-tube and just copy it. It could just be 1 movement or a sequence of movements. Recently I have been doing some FST-7 training.

Now I should mention I think FST-7 is just like all the programs online with fancy names... a gimmick. It's simply done for marketing reasons. I also think the science behind the reasoning of it is wrong. However it's still a great training system as it's just common sense. I have trained that way many times before he even created it but I just didn't do 7 sets... maybe 4, 5 or even 10. When you strip it down it's basically just compound movements with progressive overload with some added isolation work. Although he is big on form and feeling the muscle work as opposed to just lifting weight. Then comes the isolation movements and he likes to finish (or start) with an FST-7 movement. I train like this all the time anyway but figured just do 7 sets. Although his 45-60 secs is too long for me and I usually go with 20-40 secs as my strength endurance is very good. I enjoy using minimal rest between sets especially when I am lifting lighter weights and I want to increase the intensity.

Here are 2 videos I saw recently and I will conclude with what I ended up doing. I changed the order around but I copied a lto of the stuff he had him do. All of this is just common sense and we have all done partials, pulse reps, posing etc. I do think what he has his guys do is great though. You could follow this style of training when trying to lift as heavy as possible or durign a deload you just change things to suit your goals and body. Incidentally he has his guys perform all the main movements such as squats but as this guy was very new to some of this he had him just use machines.

https://www.youtube.com/watch?v=e5_bSRD1L40&app=desktop

https://www.youtube.com/watch?v=-0JekhgDeR4&app=desktop

Now my leg training today was brutal and I was destroyed afterwards. I fell asleep when I got back and my legs (especially my glutes) are already very sore. I am just making sure I get in many nutrients and aminos with some supps to help with my recovery so I can walk tomorrow. I will also be trying Redcon1's Fade Out (sleep product) for the 1st time tonight.

I changed some movements, the order of exercises and added in calves and abs...

Abs for 15 mins (machine crunches, machine twists, hanging knee raises and ab roller floor crunches).
Calf Presses... 5 sets of 30-15 reps going up in weight every set.
Calf Extensions... 7 sets of 12 reps with 30 secs rest between sets.
DB Stiff Leg Deadlifts... 5 sets of 12 reps going up in weight every set.
Seated Leg Curls... 7 sets of 15 reps with 30 secs rest between sets.
DB Walking Lunges... 4 sets going up in weight every set.
Leg Press (wide stance and as deep as possible)... 5 sets of 17 reps (12 + 5 pulse reps) going up in weight every set.
DB Squats... 4 sets of 20 reps (15 + 5 pulse reps) going up in weight every set. The last set being a drop set to bodyweight to failure.
Leg Extensions... 7 sets of 17 reps (12 + 5 pulse reps) with 30 secs rest between sets. The last set with 1 static hold to finish.
Stretches.

Pre workout I had 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of HR Labs Defib. Intra 2 scoops of Merica Labz Suprimos EAA's (rockets red glare flavour). Post workout 50g protein from synthepure and 2 bananas.

 

[Elvia1023]

2 nights using Redcon1's Fade Out and it's not going good so far. I will try it again tonight at a lower dose and see how I am. First night I took a heaped scoop and it hit me like a brick wall. I felt out of it but it stopped me from sleeping. I felt really weird in bed which I have done in the past when experimenting with GABA. I did feel good in many ways (my feet even started tingling) but just weird and after I fell asleep I woke up 3 hours later wide awake.

The 2nd time I took it I was destroyed from not sleeping properly the night before. I didn't need it but I figured try it again for a deep sleep. This time it stopped me sleeping again and I lay there for a few hours before drifting off. I was woken up early and felt a bit out of it but not too bad but felt the tiredness later that day.

I don't use strong drugs but have tried a few diazapam when I done my back in. I also used a few Zopiclone for sleep in the past just to try them out but I never needed them. This stuff feels stronger than both of those. It's no surprise looking at the many ingredients. This was more about improving the quality of my sleep and just something new to try but if it's the same tonight I will give it to one of my mates. Tonight I will do half the dose.

I also used hair removal cream today and that was a bit of a disaster as well Nothing I wasn't already expecting but I hoped for the best. Some bits came off super smooth but others just stayed the same. Good thing I ordered 2 bottles and it wasn't cheap and I used both of them as I am very hairy. Not too bad in the end but it was a mess. I am left with a mountain of hair on my back I will get my gf to shave off. I had to use an electric shaver on the bits the cream left which were many. My body is now a mix of smooth, stubble and hairy but I am getting there. I will get my back done tomorrow and go over the rest again and I should be ok. I do have a small rash on my arm and chest from the cream but it isn't too bad. The last one I used (years ago) left me in a massive rash all over my body so this one (protan hair off) was a relative success compared to that. I only ordered it as I hate shaving my body and I had to still do that anyway

Otherwise things are gtg. I trained back today and pushed it hard. Pre workout I had 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Chaos Crew's Stim Head. Intra I had 2 scoops of Merica Labz Suprimos EAA's (rockets red glare flavour). My pre workout meal was 300g beef mince with asian vegetables and added beansproats. After that I had my vitamins/supps which included 1 serving of controlled labs orange triad and greens and paradise herbs energy greens. Post workout I had 500g quark with 1 scoop of EAA's mixed in, 150g raspberries and 100g blueberries with lemon juice. After that I had turkey breast and 5 rice cakes (iodized salt). My next meal will probably be beef mince and vegetables. My back workout looked like...

Abs for 10-15 mins.
Incline Bench Rear Delt Flyes supersetted with High Rows... 4 sets of 20-15 reps and 15-10 reps for each.
Standing Long Rope Face Pulls... 4 sets of 15 reps.
Machine High Rows... 3 sets of 15 reps.
Lat Pull Downs... 4 sets with left, right and both arms going up in weight.
Seated Cable Rows... 2 sets of 15 reps with both arms then 4 unilateral sets (2 for each arm) for approx 15-12 reps.
Machine Lat Pulldowns... 2 sets facing forwards and 2 sets facing backwards with all including right, left and both arms.
TG Back Row... 2 working sets seated and 2 working sets standing with 3 and 4 pps.
Machine Row... 1 working set.
Barbell Shrugs supersetted with DB Shrugs... 4 sets going up to 2.5pps and I think 32kg db's. Weight wasn't important for me here just proper contraction and overall intensity. On the last set I done 2.5pps and a drop set of 32kg then 16kg db's.
Cable Pulldowns... 7 sets of 12 reps with 30 secs rest between sets.
Lower Back Extensions... 3 drops sets just with a 10kg plate then bodyweight.
Stretches.

As you can see very high volume but I love it and I went through that very quickly. Tomorrow it will be chest and shoulders and more of the same.

 

[Brianbomber]

I love just reading through and seeing everyone's post. Our bods are so alike yet so different on works for us all. the body is truly an amazing thing.