Retaliation and Goals Juggler Log

Week 3- Day 2

Box squat 45 cm(18 inches) 140 kg(297 lbs) 3 sets of 5

Trap bar DL “HIGH HANDLES!” 170 KG (375 lbs) 3x9

Hack squat 1120 kg (242 lbs) 4x12

Reversed leg curls 55 kg (121 lbs) 3x 15

Hip adduction

Notes

Box squat felt easy. Leaned forward a bit last two reps. Nothing alarmjng though.

High reps trap bar starting to get mentally tough so I’ll swap it for something else the week after next week.

Progression

Box squat: 145 kg (308 lbs) 3x5 is the upcoming goal

Trap bar: 170 kg (375 lbs) 3x10 is next

Tagging my known associate with experience in this camp. @BOTSLAYER; You share similar thoughts on Anadrol?

2 Likes

Yeah i need some insight from other users eventhough this week strength is coming my way but definitely not in the same mould as Dbol for me.

I think my Anadrol was bunk…so yes but I have what I think to be legit and I am going to try it again in a few months maybe.

Week 3- Day 3

Strict standing OHP
60 kg (132 lbs) 3x 10,10,9

Wide grip pull down
60 kg (132 lbs) 3x10

Paused close grip bench press
80 kg (176 lbs) 3×8

Standing cable lat push down
50 kg (110 lbs) 3 x 12,10,10

standing shoulder DB press
22 kg (49 lbs) 3x 10,10,9

Laying barbel triceps extensions
30 kg (66 lbs) 3x 15,12,12

Rear delt cable flies 3x12

Low cable biceps curls 3x12

Standing 1 handed concentration curls 3x 12,10,8 (alternating arms with no rest)

Notes

I’m looking swell at the gym but strength isn’t up to par. I won’t say that my Anadrol is bunk but certainly not super beneficial when strength is involved keeping in mind that i restrained my caloric intake once again and i’m on a nearly 350 deficit.

In addition, i’m starting to feel beaten up so i’m planing a low volume week in 10 days after i’m done with the Drol. Of course this isn’t the result of 2.5 weeks of training! i trained untamed for 6 continuous weeks before i initiated my cycle and the log.

Progression

OHP: Was planning to increase the weight once i achieve 3x10 but i feel 3x10,10,9 is good enough and this shit is starting to linger so 3 x 65kg x AMRAP next time.

CGBP: 3x8 done. 3 x 85kg x 5 next workout.

Injuries status

Forearm is getting better and better and i virtually feel no pain anymore but i’m taking no risks ditching the straps on deadlifts.

Knees still suck.

Week 3- Day 4

Beltless Conventional DL w/ straps top set 200 kg (440 lbs) x 4

45 cm (18") Box squat 100 kg (220 lbs) 3x10

Hammer squat machine 5 plates 4x10

Leg curl 50 kg (110 lbs) 3x12,10,10

Progression

Deadlift: Will be aiming for 5 with the same weight

Box squat: 105 kg (231 lbs) x 10 next time

Here’s my top deadlift set. Was anticipating 5 reps, got 4

Week 4- Day 1

Bench press tng 110 kg (242 lbs) 3 sets of 6,6,5

Hammer lat pulldown
60 kg (132 lbs) x 20
80 kg (176 lbs) x 15
90 kg (198 lbs) x 12

Log-like bar strict standing OHP 60 kg (132 lbs) 3x8

Seated cable rows 70 kg (154 lbs) x 10,9,9

Incline DB bench press 30 kg (66 lbs) 3x 15,12,11

EZ Barbell curls 20 kg (44 lbs) x 20,15,15

Single arm triceps push down 3x 12,10,10 (no rest)

Single arm cable rear delt 3 x 12,10,10 (no rest)

Single arm neutral grip cable biceps curl 3 x 15,12,10 (no rest)

Notes

Bench progress is satisfying. Jumping 11 lbs and nailing 6 reps with 1-2 in the tank, falling 1 rep short from last week’s 7 with 11 lbs less while on caloric deficit is impressive in my book and couldn’t had done it naturally. So this may be imputed to the Drol and i could be a slow responder to it. It’s sad that it’s my last week running it.

On a side note i’m getting closer and closer to my old strength levels. As i recall the best that i’ve ever performed with 115 kg was 7 reps and now 110 kg x 6 seems promising.

OHP implement felt clumsy after ramping up the weight so it took me 3 sets to adjust to the change and hopefully next week will squeeze more reps in total.

Progression

Bench: Will load 115 kg (253 lbs)

OHP: Aiming for more reps with the same weight.

Week 4- Day 2

Box squat 45 cm(18 inches) 145 kg (319 lbs) 3 sets of 5

Trap bar DL “HIGH HANDLES!” 170 KG (375 lbs) 3x10

Hack squat 120 kg (242 lbs) 4x13

Reversed leg curls 55 kg (121 lbs) 3x 15

Hip adduction

Progression

Box squat: 150 kg (330 lbs) 3x5 the week after next week since i’m having a lowish volume break next week

Trap bar: Will be switching to regular bar height

Week 4- Day 3

Strict standing OHP
65 kg (143 lbs) 3x 8,7,7

Wide grip pull down
60 kg (132 lbs) 3x12,12,10

Paused close grip bench press
85 kg (187 lbs) 3×5

Seated cable row machine
60 kg (132 lbs) 3 x 12,10,10

Shoulder hammer press machine
30 kg (66 lbs) each side 3x 13,12,12

Standing barbell curl
25 kg (55 lbs) 3x15,15,12

Laying barbel triceps extensions
30 kg (66 lbs) 3x 15,12,12

Rear delt dumbell flies 3x17

Standing 1 handed concentration curls 3x 15,12,10 (alternating arms with no rest)

Notes

I’m feeling beaten up and infirm from set to set. All this is accompanied with mild joint and muscle pain so i think my body is telling me it’s time to back off a little bit next week.

Week 4- Day 4

Beltless Conventional DL w/ straps top set 200 kg (440 lbs) x 5

45 cm (18") Box squat 105 kg (220 lbs) 3x10

Hammer squat machine 5 plates 4x12

Leg curl 55 kg (110 lbs) 3x10

Notes

No heavy lifting is transpiring next week except for monday’s bench. Will be cutting the volume considerably and focusing on recovery and stretching.

Top deadlift set from last workout

Week 5- Day 1- Low volume

Bench press tng 115 kg (253 lbs) 3x5

Hammer lat pulldown
60 kg (132 lbs) 3x8

Triceps cable extension
40 kg 3x10

Notes

It’s a deload week except for the bench.I believe i can reduce fatigue even though i did a normal bench session. BTW i’m elated that i’m getting into my stride knowing that the best i’ve ever done with 115 Kg was 6 reps. However, it was during the first week of a 10 weeks test cycle that included Dbol for the first 6 weeks. The difference now is that my 4 weeks Anadrol culminated with the 3x5.

Progression

Bench: Will load 117.5 kg (259 lbs)

Morning weight

My scale was out of whack and i was too lazy to buy new batteries for it. Now it’s functioning again and i weighed 86.2 kg (189.64 lbs) on empty stomach.

Week 5- Day 2-Deload

Box squat 45 cm(18 inches) 110 kg (242 lbs) 1 set of 5

Trap bar DL 110 KG (242 lbs) 1x5

Leg curls 50 kg (110 lbs) 3x 7

Notes

Deloads are a bit frustrating because you can’t unleash the beast. Despite that, it is cool to assuage the stress you inflict on your body from time to time and the difference in how i feel is noticeable after the workout. I walk out unscathed lol.

Morning weight

86.1 kg (189.42 lbs)

Week 5- Day 3-Deload

Standing strict OHP
50 kg (110 lbs) 3x5

Pull down with triangle handle
50 kg (110 lbs) 3x7

Incline bench press
60 kg (132 lbs) 3x5

Seated cable row with triangle handle
50 kg (110 lbs) 3x7

Rehab

I’m adding some mobility and recovery work along with some rehab stuff for my knees that i learnt from Stan Efferding who in turn acquired from Dr. MCgill on how to approach the process.
It’s basically a 3 steps method:

1- Eliminate the source: I already held off squats except the box squat so i’m complying with this one.

2- Find pain free movements: All i’m doing is pain free movements. However, The Rhino drew my attention to implementing exercise that target the tendon and pumping blood to it. Therefore, i threw in some partial reps leg extensions and will keep increasing the ROM and weights from week to week.

3- Keep moving: I alwayswill :slight_smile:

In addition to this i found out that my outer quad is ridiculously tight so i’m foam rolling it meticulously.

So far the results are satisfying. There’s a significant improvement around 40% in just 4 days so i’m definitely sticking in!

Morning weight

84.9 kg (186.79 lbs)

Week 5- Day 4-Deload

Conventional beltless deadlift 140 kg (308 lbs) x 3

Reverse Leg curls 50 kg (110 lbs) 3x 7

Notes

Done with the deload and back to the grind on Monday.

Morning weight

85.1 kg (187.22 lbs)

Week 6- Day 1

Bench press tng 117.5 kg (259 lbs) 3x5

Neutral shoulder width pulldown
55 kg (121 lbs) x 13,11,10

Log-like bar strict standing OHP 60 kg (132 lbs) 3x10

Lat cable pushdown
50 kg (110 lbs) 3x12

Incline bench press
70 kg (154 lbs) 3x10

EZ Barbell curls
25 kg (55 lbs) x 20,17,15

Single arm triceps cable rear delt
3 x 12,12,10 (no rest)

Single arm DB triceps extension
12 kg (27 lbs) x 12,10,8 (no rest)

Progression

Bench: Will load 120 kg (264 lbs)

OHP: Aiming for more reps with the same weight.

Notes

Bench press

Form was clicking. I noticed last time that i was initiating some sets with my elbows turned to the sides which caused inconsistencies in where i touch on my chest and in bar bath especially during the eccentric phase that in turn affected to concentric.

This session i made sure to turn them forward before lowering the weights and everything fell in.
Even this enhanced my capacity to grind. In my last set, as soon as i finished my 4th rep i thought that i won’t get a fifth one but i took a precarious attempt because i wanted to accomplish 3x5 so bad and to my surprise i didn’t suffer to press it up so i attribute this to the form adjustment. I was i able to turn my elbows out just when i needed it the most to keep the motion going.

OHP

Felt in control all the way. i managed to gain 6 reps in total more then last time which is enormous considering that i’m not on orals anymore. I can infer that the 3000 calories carb up i did over the weekend paid off :stuck_out_tongue_winking_eye:

Week 6- Day 2

Box squat 45 cm(18 inches)
150 kg (330 lbs) 3 sets of 5

Sumo deadlift
150 KG (330 lbs) 3x5

Hack squat
120 kg (242 lbs) 4x15

Cable leg press (partial range to cope with my broken knees)
75 kg 3x15

Reversed leg curls
55 kg (121 lbs) 3x10

Progression

Box squat: 155 kg (341 lbs) next week

Sumo: 160 kg (352 lbs) the session after next session

Notes

It seems the deca effects are hitting. Halting the anadrol didn’t affect my gains neither my strength and i look swell.

I feel unstoppable in the box squat. It’s the first time i stick to this lift as a main exercise. At first i was suffering with 120 kg (264 lbs) but now my body is accommodating superbly and it’s becoming conspicuously easier than the normal low bar squat to me. I miss the latter though, but my kness are a big hurdle for now.

Finally, i will be alternating between the sumo and trap bar to make training more fun.

Morning weight

85.6 kg (188.32 lbs)

Week 6- Day 3

Strict standing OHP
65 kg (143 lbs) 3x 10,9,8

Neutral Wide grip pull down
60 kg (132 lbs) 3x12,10,10

Paused close grip bench press
85 kg (187 lbs) 3×7

Supported T bar
50 kg (110 lbs) 3 x 12,10,8

Shoulder hammer press machine
35 kg (77 lbs) each side 3x 12,10,8

Preacher curl
30 kg (66 lbs) 3x12,10,10

Rear delt dumbell flies 3x17

Single reverse grip triceps cable extension
3x 10,12,9 (no rest)

Dumbbell shrugs
30 kg (77 lbs) 3x15

Notes

Felt energized coming in even though i was sluggish during the day and my feeling lived up. OHP was flying up and every single lift felt easier than usual. I wasn’t expecting this outcome when i was about to cut Anadrol. I was apprehensive that my strength will take a dive especially hearing all the anecdotes about it. However, the rate of progress exceeded what it was throughout the Drol period. Maybe Deca is proving its supremacy accompanied with a series of measures like carbing up last weekend, deload last week and of course my enthusiasm for the iron.

Progression

OHP: Got 5 reps in total more than last week and will be ramping up the weight. 70 kg (154 lbs) next time.

Morning weight

85.1 kg (187.22 lbs)

Week 6- Day 4

Beltless Conventional DL w/ straps top set 205 kg (451 lbs) x 3

45 cm (18") Box squat 110 kg (242 lbs) 3x10

Morning weight:

85.1 kg (187.22 lbs)

Hammer squat machine 5 plates 4x15

Leg press cable machine (partial reps) 75kg (165 lbs) 3x20

Leg curl 60 kg (110 lbs) 3x10

Notes

Deadlift: My form was falling apart during the reps maybe because my upper back was sore from introducing shrugs for the first time yesterday. I could have squeezed one more rep but was kind of scared to proceed since my wife tore her glutes deadlifting on monday after a 7 years injury free career and that imparted bad vibes so i called right there.

progression:

DL: Will aim for more reps with the same weight

Box squat: 115 kg (253 lbs) x 10 is next

Morning weight:

85.1 kg (188.32 lbs)