T Nation

Out From Below


#1

Monday
23rd September

Week 6 of my first cycle :wink:

Seated leg curls:
35kg x 12
50kg x 3 sets x 12 reps

Lying leg curls:
32kg x 4 sets x 10 reps
Drop set bottom partial reps 15kg x 25 reps

Squat:
60kg x 8 reps
100kg x 4 sets x 8 reps
120kg x 8 reps
140kg x 6 reps ---> Stopped when form broke down

Hammer strength leg press:
40kg x 12 reps
80kg x 12 reps
120kg x 12 reps
160 x 12 reps
200kg x 12 reps

Leg extensions:
40kg x 10 reps
50kg x 6 sets x 10 reps
Drop set 40x8/30x8/20x10

Deadlift
60kg x 3 sets x 8 reps

Calf raises
100kg x 8 sets x 12 reps


#2

Week 6

Saturday: Arms

Bodyweight sitting around 91kg and bodyfat around 9 - 10% at the maximum

Good week of training

A1. Hammer curls
18kg x 3 sets x 10 reps

A2. Triceps rope extension
8 plates x 3 sets x 12 reps

B1. Preacher Ez bar curl
20kg x 4 sets x 12 reps

B2. Weighted dips
15kg x 4 sets x 10 reps

C1. Alternating dumbbell curls
12kg x 4 sets x 12 reps

C2. Straight bar triceps pressdown
10 plate x 4 sets x 15 reps

D1. Single arm triceps cable pressdown
4 plates x 4 sets x 12 reps each side

D2. Concentration curl
10kg x 4 sets x 12 reps each side


#3

Week 7

Monday: Legs

Lying hamstring curls:
32kg x 4 sets x 12 reps

Back squat:
60kg x 6 reps
100kg x 6 reps
140kg x 3 reps
160kg x 4 sets x 3 reps
Super easy!!

Hammer strength leg press:
80kg x 12 reps
160kg x 4 sets x 12 reps
Close stance
140kg x 3 sets x 25 reps

Leg extension:
50kg x 4 sets x 12 reps
Drop set
35kg x 10 reps
25kg x 10 reps
15kg x 10 reps

Seated hamstring curl:
40kg x 4 sets x 12 reps

Deadlift:
60kg x 5 reps
100kg x 5 reps
140kg x 3 sets x 5 reps

Standing calf raise:
120kg x 4 sets x 12 reps

Seated calf raise:
45kg x 4 sets x 12 reps


#4

Tuesday: Chest and Shoulders

Dumbbell fly:
14kg x 4 sets x 12 reps

Bench press:
60kg x 15 reps
100kg x 5 reps
120kg x 5 reps
140kg x 4 reps
140kg x 3 reps

Incline bench:
80kg x 4 sets x 10 reps

Incline dumbbell press:
30kg x 4 sets x 12 reps

Dumbbell press:
20kg x 4 sets x 12 reps

Overhead press:
40kg x 4 sets x 10 reps

Superset
Heavy lateral partial raises: 18kg x 4 sets x 10 reps
Lateral raises: 8kg x 4 sets x 10 reps

Bent over rear delt raises:
10kg x 3 sets x 10 reps

Rope face pulls:
15kg x 3 sets x 12 reps


#5

Wednesday: Back reactive pump

One arm barbell row:
Slow and controlled, squeezing lat hard at the top
10kg x 10 each side
20kg x 10 each side
30kg x 4 sets x 10 reps each side

Smith machine barbell row:
Pulling back and up explosively
40kg x 10
60kg x 10
80kg x 10
100kg x 4 sets x 6 reps

Dumbbell pullover:
24kg x 4 sets x 12 reps

Dumbbell shrug:
3 second pause at the top of each rep
30kg x 3 sets x 12 reps

Deadlift:
60kg x 3 reps
100kg x 3 reps
140kg x 3 sets x 3 reps


#6

Friday: Chest and Shoulders light

Saturday: Arms

Superset
Palms up dumbbell curls
Rope triceps pressdowns

Superset
Weighted dips 25kg
Barbell curls

Superset
Hammer curls
Decline straight bar skull crushers

Sunday: Back light

Seated low row one arm cable row:
22kg x 3 sets x 12 reps each arm

Lo - Hi rope rows:
22kg x 4 sets 12 reps

Scapula pulldowns:
40kg x 3 sets x 12 reps 1 - 2 sec pause at the bottom

Wide grip pulldowns:
50kg x 3 sets x 8 reps slow eccentric

Straight arm pulldowns:
50kg x 3 sets x 12 reps

Rope straight arm pulldowns:
40kg x 4 sets x 15 reps

Back extension:
BW x 3 sets x 15 reps

Light catch up sessions just to promote blood flow and get more volume in without causing too much stress on the body


#7

Week 8

Monday: Legs

Lying leg curls:
25kg x 8 reps
32kg x 4 sets x 8 reps
Drop set 15kg x 25 bottom partial reps

Back squat:
60kg x 6 reps
100kg x 6 sets x 6 reps
Ridiculously easy, focused on exploding and good positioning throughout the movement

Leg press:
2 plates per side x 12 reps
3 plates per side x 12 reps
4 plates per side x 12 reps
5 plates per side x 12 reps
6 plates per side x 12 reps (240kg)

Leg extension:
30kg x 10 reps
40kg x 10 reps *1 - 2 sec hold at the top)
10 sec stretch each leg
40kg x 15 reps *1 - 2 sec hold at the top)
20 sec stretch each leg
40kg x 20 reps smooth
30 sec stretch each leg
40kg x 15 bottom partials

Romanian deadlift
60kg x 2 sets x 15 reps

Standing calf raise:
75kg x 10 reps, 10 sec pause at the top x 3 times x 2 sets minute break between sets
Superset with standing dorsiflexion 20 reps x 2 sets

Overall it felt really easy and didn't seem that much on paper writing it out now.
But my legs feel full, I hit a PR on the leg press for reps, squats felt easy, leg extension was solid and I don't feel drained at all
Here's to a good week of training


#8

Week 8 of cycle

Tuesday: Chest and Shoulders

Awesome training session today. Feeling strong and even though legs left me drained today and the effects of a day of work, still had a solid session! As for my cycle I have thrown in Proviron at around 50mg per day for the next 7 - 8 weeks leading up to PCT and over the bridge, Dbol (second 4 week stint in my cycle) is pretty high at around 100mg , I got two weeks left of that. Test is running at over 1000mg and have 3 weeks left before I bridge over with Prop, Wini and Proviron.

One thing that has come up again with my chest days is that I NEED to do flies before any pressing, or else the workout just feels off. I'll make sure to add in 3 sets of a light weight for about 12 - 15 reps before every chest session to flood the muscle with some blood.

Decline dumbbell press:
24kg x 8 reps
28kg x 8 reps
First working set
32kg x 8 reps
34kg x 8 reps
36kg x 8 reps
38kg x 8 reps

Bench press:
60kg x 8 reps
100kg x 6 reps
First working set
120kg x 5 sets x 5 reps 90sec - 120sec break between sets
All pretty explosive and felt good

Incline bench press:
40kg x 6 reps
First working set
80kg x 3 sets x 6 reps
I stopped an inch or two off my chest and only pressed it up 3/4 of the way, tried to keep the pace slow and deliberate

Hammer strength flat chest press:
20kg x 15 reps
30kg x 15 reps
First working set
40kg each side on the handles x 25 reps 8 partials
Rest 1 minute
40kg x 12 reps

Seated lateral raises:
6kg x 12 reps
First working set
8kg x 3 sets x 12 reps

Smith machine seated shoulder press:
60kg x 5 sets x 5 reps
Slow and deliberate without locking out on the top, focussed on pushing straight against the bar as it travelled up

Rear delt destroyer:
20kg x 60 partials
14kg x 30 partials
10kg x 30 partials
PAINFUL!!!!!!

Cable lateral raises:
10kg x 3 sets x 15 reps each side


#9

Week 8

Wednesday: Back

Got little sleep last night and spent some time in the sun today, so wasn't my best training session ever but it wasn't shit either. Average.

Weight is sitting between 90.5kg and 91.5kg

One arm barbell row:
20kg x 8 reps each side
30kg x 4 sets x 8 reps each side

Smith machine barbell row:
60kg x 10 reps
80kg x 8 reps
60kg x 4 sets x 6 reps

Dumbbell pull over:
20kg x 10 reps
24kg x 4 sets x 10 reps

Dumbbell shrug:
Hold at the top for 2 - 3 seconds
32kg x 3 sets x 12 reps

Deadlift:
60kg x 5 reps
100kg x 3 reps
140kg x 4 sets x 3 reps


#10

Week 8

Thursday: Legs (Light day)

Seated leg curls:
30kg x 15 reps
40kg x 3 sets x 15 reps
Really focussed on slow squeezes and a continious pace

Lying leg curl:
10kg x 3 sets x 8 reps one leg at a time

Leg extension:
30kg x 15 reps
40kg x 4 sets x 15 reps

Close stance smith machine squats:
60kg x 10 reps
100kg x 3 sets x 10 reps
My legs were shoulder width and about a foot and a half infront of my body to keep tension on the quads

Walking lunges:
10kg each hand x 4 sets x 20 reps

Seated calf raise:
40kg x 4 sets x 12 reps

Standing calf raise:
105kg x 4 sets x 12 reps


#11

Week 8

Friday: Chest and Shoulders (Light)

Peck deck:
30kg x 15 reps
35kg x 15 reps
40kg x 15 reps

Neutral hammer strength chest press:
20kg each side x 12 reps
40kg each side x 4 sets x 12 reps
Really tried to slow this down and crunch my chest the whole time, awesome pump!

Pec minor dip
BW x 4 sets x 15 reps
Superset
Rear delt fly
4kg x 4 sets x 20 reps

Neutral grip chest press (dumbbells pressed together the whole time*
20kg x 4 sets x 10 reps
Superset
Rear delt machine
30kg x 4 sets x 15 reps

6 way
4kg x 3 sets x 10 reps

Face pulls
25kg x 3 sets x 10 reps

Good easy session today. Got a pump in the chest and shoulders, moved some blood around.


#12

Week 8

Saturday: Arms

What an awesome arm session. Never had my arms pumped like this... ever!

Triceps rope pressdown
25kg x 15 reps
34kg x 15 reps
40kg x 15 reps
45kg x 4 sets x 12 reps
Superset
Palms up alternating dumbbell curls
10kg each hand x 4 sets x 12 reps
Focussed on super slow contraction, pause at the top and slow eccentric

Barbell curl
25kg x 4 sets x 8 reps
Superset
Bodyweight dips
BW x 4 sets x 15 reps
There was no dip belt at the gym so I just did higher rep bodyweight dips instead

Slight decline Ez skull crusher
30kg x 4 sets x 15 reps
Alternating hammer curls
10kg x 4 sets x 15 reps each arm
Didn't need much weight by this time, arms were so pumped it felt good to go light, take it slow and squeeze the shit out of the biceps


#13

Week 8

Sunday: Back (Light session)

Seated one arm cable rows
15kg x 10 reps each side
22kg x 3 sets x 10 reps each arm
really slowed this down and tried to crunch my lat on each and every rep, felt amazing

Stretch lat pulldown
50kg x 3 sets x 10 reps

Eccentric focus pulldowns
40kg x 3 sets x 10 reps
Slow eccentric

Single arm cable pulldown
15kg x 3 sets x 12 reps each arm

Wide grip straight arm pulldown
35kg x 3 sets x 15 reps

Rope straight arm pulldown
45kg x 4 sets x 12 reps

Seated calf raises
30kg x 3 sets x 12 reps

Standing calf raises
150kg x 3 sets x 12 reps

Lats were pumped after this!!


#14

B & C #1
Cruise
Test 200mg pw
Nolva 20mg ED

Week 1

Bodyweight 91kg
Body fat: 6%

Lying leg curl
20kg x 12 reps
25kg x 12 reps
32kg x 10 reps
40kg x 8 reps
40kg x 8 reps Drop set 32kg x 8 reps, 25kg x 10 reps

Back squat
60kg x 6 reps
100kg x 6 reps
140kg x 4 sets x 6 reps
2min break between sets, all fast and smooth, not tough at all

Hammer strength leg press
3 plates per side x 8 reps
4 plates x 8 reps
5 plates (200kg) x 8 reps
210kg x 8 reps
220kg x 8 reps

Hack squat
60kg x 8 (1.5 reps)
80kg x 8 (1.5 reps)
80kg x 8 reps drop set 60kg x 10 reps

RDL
60kg x 2 sets x 15 reps

Standing calf raise 3 sets x 10 reps + 10sec hold at the top
Superset
Bodyweight thib raies 3 sets x 15 reps


#15

Thursday: Back and extra biceps

Meadow row:
up to 40kg x 3 sets x 8 reps each arm

Pronated hammer strength row:
Both arms same time, focus on pulling apart and driving chest forward
up to 30kg each side for 4 sets x 8 reps

Scapula pulldown:
60kg x 3 sets x 12 reps

Shrugs:
34kg x 3 sets x 12 reps 3 second pause at the top

Deadlift:
60kg x 5
100kg x 3
140kg x 3
160kg x 3
180kg x 3

BPak supination curls
10kg x 3 sets x 8 reps each arm

Bpak extended set curls
10kg x 10/8/4 each arm one at a time x 3 sets


#16

Friday: Chest and Shoulders (Light)

Lying hammer strength press:
20kg x 15 reps
30kg x 15 reps
40kg x 12 reps
50kg each side x 4 sets x 12 reps

Hex press:
20kg each arm x 4 sets x 10

Pec minor dip / Rear delt fly
Bw x 15 reps / 4kg x 20 reps x 3 sets

6 way
4kg x 3 sets x 10 reps

Face pulls
25kg x 4 sets x 10 reps focussed on pausing at the finish and using my scapula as much as possible


#17

Cruise week 2

Monday: Legs (heavy)

Lying leg curls
15kg x 10 reps
20kg x 6 reps
25kg x 6 reps
32kg x 6 reps
40kg x 6 reps Drop set 32kg x 8 reps, 25kg x 15 reps 10 partials at the bottom

Squat
60kg x 6 reps
100kg x 6 reps
140kg x 3 reps
150kg x 3 reps
160kg x 3 reps
170kg x 3 reps
140kg x 2 sets x 3 reps
100kg x 10 reps no locking out
Easy, I stopped at 170kg because I didn't want to push my back too much, I could feel I was leaning forward out the hole too much already

Leg press
3 plates per side x 4 reps
4 pps x 4 reps
5 pps x 4 reps
6 pps x 4 reps Drop set 5pps x 8, 4pps x 8, 3pps x 8, 2pps x 8 reps
Legs were pretty pumped after this, felt really good though, nice tension through the quads

Leg extension / One leg lunge
45kg x 2 sets x 10 reps / 10 reps on each leg x 2 sets
45kg x 10 reps Drop set 35kg x 10 reps, 25kg x 10 reps

Dumbbell RDL
25kg x 2 sets x 8 reps
28kg x 1 set x 8 reps
Just to stretch the hamstrings out

Standing calf raise / Thib raises
75kg x 3 sets x 10 reps 10sec hold at the top / BW x 3 sets x 10 reps

Stretched and foam rolled afterwards for 10 minutes


#18

Tuesday: Chest


#19

Tuesday: Chest & Shoulders (Heavy) + Triceps (Light)

Lying down hammer strength chest press:
20kg each side x 8 reps not locking out, slow on the way down, contracting the chest as much as possible
30kg x 8 reps
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps
70kg x 8 reps
75kg x 8 reps

Bench press:
60kg x 5 reps
100kg x 5 reps
120kg x 5 sets x 5 reps

Incline bench press:
Stopping the weight 1 - 2 inches off the chest and not locking out completely
60kg x 8 reps
80kg x 8 reps
90kg x 8 reps
95kg x 8 reps partials at the bottom

Twist press:
14kg x 3 sets x 10 reps

Cable lateral raise:
4.5kg x 3 sets x 12 reps

Face pulls:
15kg x 3 sets x 30 reps

Military press:
60kg x 4 sets x 5 reps

Extra Triceps Work for the rest of the cycle I train 5 days a week
V - bar press down: 27kg x 3 sets x 15 reps
Dip machine: 60kg x 3 sets x 15 reps


#20

Thursday: Back and Biceps

One arm barbell row
15kg x 8 reps each side
30kg x 8 reps each side
45kg x 4 sets x 8 reps each side
form was a bit sloppy

Deadlifts:
60kg x 10 reps
100kg x 10 reps
140kg x 3 sets x 10 reps
owned after this, wow, really tiring

Dumbbell pull over
18kg x 12 reps
24kg x 3 sets x 12 reps

Lat pulldown
36kg x 8 reps
45kg x 8 reps
50kg x 4 sets x 8 reps
focussed on keeping abs contracted and not arching my chest

One arm underhand cable rows
14.5kg x 3 sets x 12 reps each side

One arm behind the head cable curls
9kg x 3 sets x 12 reps each side

Alternating biceps curl
10kg x 3 sets x 12 reps
focussed on extending the arm at the bottom