Did a 'heavy' squat day. Pinned 75mg test base and took 10mg Kalpa winny. What I'm basically doing, since I'm only hitting legs once a week is this:

Week 1: Work up to a 5 rep max
Week 2: Work up to a 3 rep max (using 2.5-5% more weight than the 5rm, so I'll easily hit 3 reps)
Week 3: Work up to max set of 5 using previous 3RM.
Week 4: deload with sets of 10 front squats.

My top sets today

Back Squats: Bar x 10, 135 x 5, 205 x 3, 265 x 5 (clean)

Romanian DL: Bar x 5, 95 x 5, 145 x 6 nice stretch to mid shin

Lunges: BW for 2 x 10 getting the groove down, can easily do 30s or 40s

1-leg Calf Raises 4 x 10-15

Real simple and basic, still working on catching up leg strength and size since I never used to train them. Trust me, this is really good for me, lol.

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Classic Chest and Biceps Day Folks!

(Fueled by 75mg Test Base)

Bench Press
Incline Press
Incline Flyes
Barbell Curls
dumbbell Curls

I'm training 3 days a week plus 3-4 cardio session on off days, which is walking 2 laps around the lake so about 40 mins.


Training schedule is inspired by Dorian Yates's old routine when he did a 3-day split.

Mon: Back, Shoulders and Tris

Wed: Legs

Fri: Chest and Biceps


Maybe it's my genetics or metabolism but I just get better results training 3 rather than 4-5 days. I can recover from more days of training, but results seem slower and I feel like I'm just going through to motions. With a day off after each session I feel like I can go hard. With the cardio I'm active atleast 6 days a week so that's pretty good to me.

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Here is last Sunday's Back, Shoulder and tricep workout. It was a hell of a workout, more tiring than I expected and was my first time working that combo of muscles together.

Chin-Ups 3 sets - 10, 9, 8
One-arm Db Row 2 sets - 55 x 10, 75 x 10
Neutralgrip Db Shoulder Press - 45 x 12, 55 x 10, 55 x 8
Lateral Raises 15 x 20, 25 x 15, 25 x 15
One-arm Db Tricep Extension, superset with curls 25 x 13, 25 x 13

I did another two laps around the lake at around 10am, 40 minutes of steady state cardio in the heat.
I started 100mg of DHB w/50mg of test prop on Saturday and did another pin today with .5mg of arimidex. I'm a lucky one who doesn't seem to experience hardly any PIP at all from DHB. Also, since the first shot of DHB, I feel like it has raised my body temperature quite a bit which should aid in thermogenesis.

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Tuesdays Leg session!

Back Squats: 135 x 5, 205 x 3, 275 x 5 (PR), 255 x 5

RDLs: 95 x 8, 145 x 8, 145 x 8

Lunges: BW x 10, 25s x 10, 25s x 10

Calf Raises: 3 sets of 30 reps


Cycle update:
Decided to do 100mg of test prop instead of 50. Increased winny to 30mg/day.
Mon- Test P 100mg, DHB 100mg
Wed- Test P 100mg, DHB 100mg
Fri- Test P 100mg, DHB 100mg, Test C 125mg

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Thursday (yesterday) was Chest and biceps. Same exercises as last week except I did flat dumbbell flyes instead incline and it actually gave me a way better pump! I didn't go very heavy on pressing due to my right pec still not feeling right when I bring the bar down. I've been stopping several inches above the chest and not going heavy but it's still not healing so I may need to focus on overhead pressing and just do dumbbell pressing for a while for reps. I did this a couple years ago when i had pec issues and it seemed to work.

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Blasted Back, Delts and Tris today. 80mg test base pre workout. Cup of coffee and half a low carb rockstar energy drink.

Chins: 10, 10 , 10 (last 3 reps were half reps)

One-arm Dumbbell Rows: 55 x 12, 75 x 12

Dumbbell Shoulder Press: 25 x 12, 45 x 10, 60 x 12

Lateral Raises: 10 x 20, 25 x 15, 25 x 15

One-arm Tricep Extension: 25 x 12, 30 x 12

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Felt a little run down yesterday, which I suspect is partly due to being around a few Covid recovering in-laws, but I managed to do a deload leg workout after drinking a sugar free monster energy drink and pinning 100mg of Kalpa Test Base.

Front Squats: Bar x 15, 115 x 12, 165 x 5, 185 x 5

Romanian Deadlifts: 115 x 10, 115 x 10

Calf Raises: 2 x 25-30

Wasn't much but I was gassed at this point. But I definitely feel better today. Leg workouts always make me refreshed nthe next day.

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Ok my Bruddahs, my A/C went out for a couple days so I didn't sleep worth a crap for 2 nights so due to extreme heat in my apt and fatigue, my Thursday chest and bicep workout ended up being 3 sets of pushups and 2 sets of curls.

Tonight however, I had a good Back, Delt and Tri workout.


Chins 3 x 10

One-arm Db Row 55 x 12, 75 x 17-18

Db Military Press 25 x 12, 45 x 10, 60 x 17-18

Lateral Raises 25 x 15, 30 x 17-18

Db skullcrushers 25 x 10, 25 x 12

One-arm Tricep extensions 25 x 15, 25 x 12


Everything was like 5 reps more than last week, the reps just kept going like nothing. I wrote 17-18 reps because I forgot which lifts were 17 or 18 reps but they were all in that range. Might be safe to increase the weight 5lbs, lol.

Cycle recap:

DHB 300mg
Test P 300mg
Winny 30mg/day

(Pinning M-W-F)

Mon & Fri: 500iu HCG and 10mg Cialis

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I forgot to post my previous Squat workout but I worked up to 280 x 5, but at the 3rd rep my left foot started cramping so I had to rack it early. So I just did another set of 3 to make up for it. I'm certain I would've gotten all 5 reps if my foot didn't cramp. Then I dropped the weight to 205 and banged out 10 reps.

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Upperbody workout from Sunday. Switching to upper lower for a while since I started a fairly physically demanding job, so the upper lower routine will let me train as often or less often as I feel like. I kinda like upper/lower bc after an upper body sessions everything is pump and everything recovers and becomes full and bigger at the same time a few days later, etc.

Standing Military Press
Bar x 12, 95 x 8, 135 x 6 x 3 sets

One Arm DB Row
55 x 12, 85 x 10 x 2 sets

Bench Press
115 x 10, 165 x 10 x 2 sets (I was just happy to be able to bench full range with little irritation in my right pec, reps done very slow and deliberate)

Alternating DB Curls
25 x 10, 35 x 10, 40 x 10

Lateral Raises
25 x 15 x 2 sets


Cup of Joe and 100mg test base, 20mg winny pre workout

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Alright I just hit 285 x 5 on squats for a new PR. This time I drank plenty of water beforehand to ward off my infamous foot cramps that like to occur while having heavier weight on my back. I also squat barefoot in my living room so idk if that contributes. I did get a slight foot cramps going from the 4th to 5th rep but it was mild enough for me to finish the set. I also hit 205 x 12 as a back off set with no problem, just powered through like a mad man on DHB! LOL. Gonna finish up right now with 2-3 sets of RDLs with 115 and 4 sets of 30 reps of calf raises. Keep killing it bros!

Edit: Ok FTR I'm doing 3 x 10 of RDLs w/115 as the first two sets were pretty easy. I'll probably start pyramiding up in weight on these.

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I hit upperbody tonight but I was dragging ass all day so my workout sucked too. I did hit a PR on Standing Dumbell Military Press, I did 2 warm ups sets and 2 work sets with the 65s for 10 reps each set, which for me is an all time PR on that lift. Chins, dumbbell chest press, DB curls all sucked and felt hard. Lateral Raises at the end went well as I did the 35s for 10. Oh well

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