Chest and Triceps

Machine press 1 x 24 rest pause

Incline machine press 1 x 22 rest pause

Machine flyes 1 x 28 rest pause

EZ bar pushdowns 1 x 30 rest pause

Rope pushdowns 1 x 20 rest pause

Back and Biceps

Wide grip pulldowns 1 x 29 rest pause

T-bar rows(palms facing, close grip) 1 x 45 rest pause

Machine rows 1 x 23 rest pause

EZ bar preacher curls 1 x 32 rest pause

Hammer curls 1 x 32 rest pause

Shoulders and Traps

Military press 1 x 22 rest pause

Lat raises 1 x 20 rest pause

Bent over lat raise 1 x 45 rest pause

Shrugs(with trap bar) 1 x 55 rest pause

Chest and Triceps

Machine press 1 x 24 rest pause

Incline machine press 1 x 22 rest pause

Machine flyes 1 x 28 rest pause

EZ bar pushdowns 1 x 30 rest pause

Rope pushdowns 1 x 20 rest pause

Back and Biceps

T-bar rows(palms facing, close grip) 1 x 45 rest pause

Close grip pulldowns 1 x 38 rest pause

Bent over rows 1 x 25 rest pause

EZ bar curls 1 x 30 rest pause

Rope hammer curls 1 x 50 rest pause

Hey bro how are you getting on with training?? u went off the gear there didnt you? lose much weight?

Training's going well bro, I love this type of training
Yeah off the gear at the moment, didn't lose much at all but thats primo for you!

aw thats good to hear bro :Dyeh i heard primo is great alot of people swear by it and others dont think its worth it guess it depends on your body like i can take a small dose of eq 200 mgs and il get all the good stuff like hunger get more vascular helps me cut up and others are taking 3 times that and are only getting the hunger ha well hope things keep going your way bro

Back after a week off from the gym.

Chest and Triceps

Chest press(machine) 1 x 30 rest pause

Incline chest press(machine) 1 x 22 rest pause

Machine flyes 1 x 28 rest pause

Over head rope extensions 1 x 30 rest pause

Rope pushdowns 1 x 40 rest pause

Hey CC you do quite high reps do you do that for size?? just wondering ive tryed it starting it this week for a couple of sets then go to working sets.

Technically those reps are not all one set bro,
I do rest pause training
It's like 5 min sets in one big set, I'll do maybe 10 reps then rest for 10 to 15 seconds then bang out another 7 or 8 reps then rest again for the 10 or 15 seconds and so on until I get to the end of 5 or 6 mini sets and then it's on to the next exercise.

Back and Biceps

Wide grip pulldowns 1 x 32 rest pause

Close grip pulldowns 1 x 28 rest pause

Bent over rows 1 x 24 rest pause

Dumbell rows 1 x 38 rest pause

Hammer curls 1 x 40 rest pause

V-bar cable curls 1 x 35 rest pause

So each of the above sets is 5 mini sets

It's my slightly modified version of this: http://www.muscleandstrength.com/art...ng-system-tool

Shoulders, Traps and forearms

Shoulder press 1 x 22 rest pause

Lat raises 1 x 20 rest pause

Machine reverse lat raises 1 x 20 rest pause

Shrugs 1 x 26 rest pause

Reverse forearm curls 3 x 20

Legs

Took it easy today as I haven't trained legs for a couple of weeks due to injury.

Leg extensions 1 x 34 rest pause

Leg press 1 x 34 rest pause

Seated leg curls 1 x 48 rest pause

What happened CC?? Hope it's sortin itself out mate!!


Sent from the darkest region of my brain!!

A bad jab mate, swelled a bit and was not pleasant!!
Sorted now so back to normal

Oh was it in the quads CC??

yes mate, I was doing 5ml in each quad each week, on the last one it was all over the place, god knows what I did in there lol
Don't take clen if you're gonna be jabbing soon after!

Ah the old shakey pin, glad its all sorted!

jezz what was in that 5ml like 100mg of test c lol joke :P yeh man clen can get u off bad sometimes even at 40mcg i get it :o

500mg of primo

oh nice so you jumped back on so :P good luck mate

very rarely off mate!
I do have the occassional break though!

How long was your last break? wasnt to long ago from what i remember. hows everything coming along for you bro? cant wait to get more info on you sups :)

It was about 6 weeks mate, that was when I had my bloods done

Chest and Biceps

Started off with a couple of warm up sets.

Chest press machine 1 x 8

Hammer strength press 1 x 7

Machine flyes 1 x 9

Cable crossovers 1 x 10

Concentration curls 1 x 10

Barbell curls 1 x 9

Dbell hammer curls 1 x 7

All sets done to failure, real HIT!!

Wow bro u went all out Dorian on them weights :P lol

nice work

yes mate, the Dorian way makes sense and is my absolute favorite program
I love brutal and that's brutal!!

Shoulders and Triceps

A couple of warm up sets to start, also a couple of rotator cuff exercises.

Dumbell shoulder press: 1 x 9

Seated lat raises: 1 x 7

Single arm cable lat raises: 1 x 12

EZ bar pushdowns: 1 x 12

Overhead extensions: 1 x 10

Cable kick backs: 1 x 12

Back

A couple of sets to warm up.

Dumbell pullovers 1 x 8

Close grip pulldowns 1 x 7

Bent rows 1 x 9

Seated row(to the chest) 1 x 8

Rear delt machine 1 x 8

Lower back extensions 2 x 10

looks like you enjoyed watching the dugdale piece last week?!

Absolutely, Dorian vids always motivate me :D

Chest and Biceps

A couple of warm up sets to start.

Machine flyes 1 x 9 rest pause

Cable crossovers 2 x 10

Incline bench press 1 x 8 rest pause

Bench press 1 x 8 rest pause

Concentration curls 1 x 15 rest pause

Barbell curls 1 x 7 rest pause

Hammer curls 1 x to failure

Back

A couple of warm up sets to start

Close grip pulldowns 1 x 9 rest pause

Dumbell pullovers 1 x 10

Dumbell rows 2 x 6

Seated pulley rows(to chest) 1 x 9 rest pause

Rear delt machine 1 x 8 rest pause

Current diet

Meal 1
4 Shredded wheat
1 Banana
60g Protein shake

Meal 2
175g chicken(cooked weight)
100g rice(dry weight)
Peppers or sweetcorn
1 apple

Meal 3
60g protein drink
1 Banana
4 Rice cakes with peanut butter

Meal 4
Same as meal 2

Meal 5
250g Steak
400g sweet potato
Vegetables

Meal 6
80g Casein
4 Rice cakes with peanut butter
1 Greek yogurt

Snacks
Walnuts
Almonds
Peanuts

Chest and Biceps

Flat bench press 8 x 8

Nautilus bicep curl 8 x 8

I'm going to be on 8 x 8 for the next 4 weeks, just for a bit of a boost!

Still going string CC and love the meal plan, no bs and doable if you get me!! Keep er lit big lad!


Sent from the darkest region of my brain!!

Shoulders, Legs and Abs

Lat raises 8 x 8

Leg press 8 x 8

Hanging leg raise 8 x 8

Back, Triceps and Calves

Bent rows 8 x 8

Nautilus triceps extensions 8 x 8

Standing calf raise 8 x 8

Hey CC hows it going?? :)

Back on 8x8 fella! How you flung the volume?

Hey CC do you think this would be a good workout to utilize with my cycle, to maximize my results ?