We want pics before and after! :D

Legs

Squats: 2 x 12 and 10 as warm up
Working Sets - 1 x 8 and 1 x 6 to failure

Leg press: 2 x 20 as warm up
Working set - 1 x 12 to failure

Leg extensions: 2 x 12 to failure

Standing calf raise: 1 x 20 as warm up
Working set - 1 x 15 to failure.

Next shot: 500mg of Test E and 400mg of Equipose.

Chest and Biceps

Flat bench press: 2 x 10 as warm up
Working set - 1 x 6 to failure

Incline bench press: 1 x 8 as heavy warm up
Working set - 1 x 6 to failure

Machine press: 1 x 12 as warm up
Working set - 1 x 10 to failure

Cable crossovers: 1 x 10 to failure

Bicep curls: 1 x 12 as warm up
Working set - 1 x 10 and 1 x 8 to failure

Dbell curls: 1 x 12 as warm up
Working set - 1 x 10 to failure

EZ bar cable curls: 1 x 12 as warm up
Working set - 1 x 8 to failure

Job Done!

Shoulders and Triceps

Smith press: 2 x 12 and 10 as warm up
Working sets 2 x 6 to failure

Side lat raises: 1 x 10 as warm up
Working set 1 x 8 to failure

Bent lat raises: 1 x 10 as warm up
Working set 1 x 10 to falure

Upright rows: 1 x 10 to failure

Barbell shrugs: 1 x 20 as warm up
Working sets 2 x 15 - 11 to failure

EZ Bar pushdowns: 1 x 20 as warm up
Working sets 1 x 15 and 1 x 6 to failure

Straight bar pushdowns: 1 x 12 to failure

Dbell triceps extension: 1 x 12 to failure

very informative log bro

Back

Had a bit of a change around this week!

Wide grip pulldowns: 4 x 10 - 6
Bent over rows: 4 x 10 - 6
One arm cable rows: 2 x 10
Seated pulley rows: 4 x 10
Chins 2 x failure.

Good workout, Great pump!

Next Jab: 1000mg of Test Enanthate.

Legs

Again, a change to my normal program!

Squats: 6 x 20 - 12 - 12 - 10 - 8 and 6 to failure

Leg extensions: 5 x 20 - 15 - 12 - 10 - 8 and 6 to failure

Seated leg curls: 5 x 15 - 15 - 12 - 10 and 8 to failure

Got a hell of a pump from this one, It wasn't fun trying to drive home!!!

Next jab: 600mg of Equipose.

Yesterday was my first time back in the gym after 4 weeks off due to holidays!
This is how it went:

Shoulders and Triceps:

Smith Press: 4 x 10 - 6
Lat Raises: 3 x 10 - 6
Bent Lat raises: 3 x 10 - 6
Upright rows: 2 x 10 - 8
Shrugs: 2 x 15 - 12

V - Bar pushdowns: 4 x 20 - 8
Overhead triceps extentions: 2 x 10
Kick backs: 2 x 12

That was it, job done and it felt real good to be back training!

Back

Wide grip pulldowns: 4 x 10 - 6
Medium grip pulldowns: 3 x 10 - 6
Close grip pulldowns: 3 x 12 - 7
Bent rows: 3 x 10 - 6
Seated rows: 3 x 10 - 6
Dumbel rows: 1 x 6 failure

Good workout, excellent pump!

Chest and Biceps

Incline bench press: 4 x 12 - 6
Bench press: 3 x 10 - 6
Incline Dumbell press: 2 x 10 - 6
Incline Dumbell Flyes: 2 x 10
Cable crossovers: 2 x 12 - 6

Barbell curl: 3 x 15 - 8
Standing Dumbell curls: 2 x 10 - 6
Dumbell hammer curls: 1 x 8
Bicep 21's: 1 x 21

Good workout, absolutley knackered!
First shot of new cycle: 500mg of Sustanon 250.
I will work up to 1500mg a week, I'm not sure yet if I will add anything to the Sus, I'll just see how it goes to start!

Chest and Shoulders

Bench press: 5 x 5
Incline Dumbell Press: 3 x 8
Dips: 3 x 8

Smith Shoulder press: 5 x 5
Side Laterals: 2 x 12

Nice workout, a bit different with the 5 x 5's thrown in!

Next Shot, 500mg of Sustanon 250 and 30mg per day of Tbol.
Lets see how this one goes!

Legs

Leg Extentions: 2 x 15
Squats: 5 x 5
Stiff leg deadlifts: 3 x 8
Heavy Dumbell Lunges: 3 x 6
Standing Calf Raises: 3 x 12

Next time I will do Hack Squats instead of Squats, and will also add seated calf raises at the end for 2 sets of 8!

Back

Heavy Pulldowns: 3 x to failure
Bent rows: 3 x 6
Rack Deadlifts: 5 x 5
Shrugs: 3 x 6
Bent lat raises: 2 x 15

Wow, what a pump, great workout!

Arms

Barbell Curls: 3 x 8
Reverse grip bench press: 3 x 12
Preacher Curls: 3 x 8
Skull Crushers: 3 x 12

Job done!

Next shot, 750mg of Sustanon 250.

Chest and Shoulders

Bench press: 5 x 5
Incline Dumbell Press: 3 x 8
Cable Crossovers: 3 x 8

Smith Shoulder press: 5 x 5
Side Laterals: 2 x 12

Back

Heavy Pulldowns: 3 x to failure

Bent rows: 3 x 6

Rack Deadlifts: 5 x 5 - PB

Shrugs: 3 x 6 - PB

Bent lat raises: 2 x 15

2 PB's, very pleased!!!

Legs

Leg Extentions: 2 x 15

Hack Squats: 5 x 5

Seated Leg Curls: 5 x 5 - PB

Standing Calf Raise: 5 x 5

Good session, PB on legs curls.
Tbol is great, lol!

Arms

Barbell Curls: 3 x 8

Close grip bench press: 3 x 8

Preacher Curls: 3 x 8

Skull Crushers: 3 x 12

Ez Bar 21's: 1 set

Job done!

Chest

Flat bench press: 5 x 6 - 10

Incline bench press: 4 x 6 - 8

Flat dbell flyes: 4 x 6 - 10

Cable crossovers: 5 x 6 - 10

This one really hurt, nice routine glad I tried it!

Biceps

Barbell Curl 1 x15, 2 x 10, 2 x 8, 1 x 6, 1 x 4 and 1 x 2

Seated dbell curl: 1 x 10 and 3 x 8

Reverse barbell curl: 2 x 10

This one really hurt, the pump was amazing!

Triceps

Close grip bench press: 1 x 15, 2 x 10, 2 x 8, 1 x 6

Rope pushdowns: 1 x 15, 2 x 10, 2 x 8

Triceps extentions: 1 x 15, 2 x 10, 2 x 8

Triceps kick backs: 2 x 10, 2 x 8

Awesome pump!

Back

Deadlifts: 1 x 15, 1 x 10, 2 x 8 and 2 x 6

Bent over rows: 2 x 10, 2 x 8

T-bar rows: 1 x 10, 2 x 8 and 1 x 6

Lat pulldowns: 1 x 10 and 2 x 8

This is a really good workout, But painfull, lol

Right, started a new program today, It's a 3 day split full body workout.
So lets see how it goes!

Warm up for a few minutes then:

Abs:
Flat leg raises: 2 x maximum
Crunches: 2 x maximum
Side bends: 2 x 15

Press behind neck: 3 x 10
Squats: 3 x 12
Flat bench press: 3 x 10
Lat pulldowns: 3 x 12
Close grip bench press: 3 x 10
Barbell curls: 3 x 10
Bench dips(feet raised): 3 x 12

I was actually very surprised at how much this took out of me!
Felt like jelly when I'd finished!

Not fully recovered from last workout so slightly abbreviated routine!

Press behind neck: 3 x 10
Deadlifts (Partial): 3 x 8
Flat bench press: 3 x 10
Lat pulldowns: 3 x 12
Close grip bench press: 3 x 10
Barbell curls: 3 x 10

Job done and knackered!

Back on the Dorian Yates HIT program!

Chest and Biceps

Rotator Cuff warm-up: 2 x 12

Decline Bench Press: Warm up - 2 x 10 - 12
Working Set - 1 x 8 to failure

Incline Dbell Press: Warm up - 1 x 12
Working set - 1 x 8 to failure

Flat flyes: Warm up - 1 x 12
Working set - 1 x 7 to failure

Concentration Curls: Warm up - 1 x 12
Working set - 1 x 8 to failure

Barbell curls: 1 x 8 to failure

Thats it, job done!

Back

Dbell Pullovers: Warm-up - 2 x 12
Working set - 1 x 8 to failure

Close grip pulldowns: Warm-up - 1 x 10
Working set - 1 x 7 to failure

One arm dbell row: Warm-up - 1 x 12
Working set - 1 x 10 to failure

Wide grip cable rows: Warm-up - 1 x 12
Working set - 1 x 10 to failure

Deadlifts: Warm-up - 1 x 8
Working set - 1 x 5 to total failure.

That was an excellent workout! Pumps like you wouldn't believe!

Now, 2 days off to be fresh for Shoulders and Triceps on Monday.

bro, your log is most viewed here, my congrats!

Thanks bro, I didn't realize that!
I hope people find it helpfull and can learn from it

Shoulders and Triceps

Dbell press: Warm-up - 1 x 10 - 12
Working set: 1 x 9 to failure

Side laterals: Warm-up - 1 x 10 - 12
Working set: 1 x 9 to failure + 2 negs

Low cable laterals: 1 x 8 to failure

Bent over laterals: Warm-up - 1 x 10 - 12
Working set: 1 x 10 to failure

Triceps pushdowns: Warm-up - 1 x 10 - 12
Working set: 1 x 7 to failure

Triceps dbell extentions: Warm-up - 1 x 10 - 12
Working set: 1 x 11 to failure

Triceps EZ bar press: Warm-up - 1 x 10 - 12
Working set: 1 x 6 to failure

Great workout, love this system!

Legs

Leg extentions: warm-up 2 x 12
Working set - 1 x 8 to failure

Leg press: warm-up 1 x 12
Working set - 1 x 7 to failure

Hack squats: warm-up 1 x 12
Working set - 1 x 8 to failure

Seated leg curls: warm-up 1 x 12
Working set - 1 x 7 to failure

Stiff leg deadlifts: warm-p 1 x 12
Working set - 1 x 8 to failure

Calf press: 2 x 12 to failure.

How do you rate the HIT programme bro?

As long as you make sure you get it right, I think it's one of the best!
Try it bro, it's excellent!

I may look to train like it bro. But at the moment, I am training with a few strongmen, so sticking to their programme just now. Its increased my strength so just plugging away.

very good I like your daily physical workouts were interesting to me while brutal.

how many cycles have you been?

I honestly can't remeber how many cycles I've done, I lived and worked in Egypt for 7 years, where all gear is over the counter, during that time I don't think I ever really came off!

Legs

Warm up 10 mins

Squats: 3 x 6 failure

Hack squats: 3 x 6 failure

Stiff leg deadlifts: 3 x 6 failure

Seated calf raise: 3 x 6 failure

Thsi really hurt, used knee wraps to get some extra weight on squat and boy does it hurt now!

Chest, Abs and Cardio

Dbell bench press: 3 x 4 - 6

Incline bench press: 3 x 4 - 6

Dips: 1 x 6

Flat flyes: 1 x 6 - 8

Hanging leg raises: 2 x 12 - 15

Weighted crunches: 2 x 10 - 12

Decline crunches: 1 x 10 - 12

Cardio: 16 mins of variable speed stair climbing

Job done!

Back

Pullups (slightly wider than shoulder width): 3 X 4-6

Reverse Grip Pulldowns: 2 X 6

Chest Supported rows: 2 X 4

Cable Rows: 2 X 6

Deadlifts: 2 X 4

Shoulders/Traps

Standing shoulder press: 3 x 4 - 6

Arnold Press: 2 x 6

Smith Machine Upright Rows: 3 x 6 - 8

Barbell Shrugs: 3 x 4 - 6

Biceps/Triceps/Forearms

Barbell Curls: 2 x 4 - 6

Incline Dbell Curls: 2 x 6

Seated Hammer Curls: 1 x 6

JM Press: 2 x 4 - 6

Over Head Cable Extensions: 2 x 4 - 6

Dbell Overs Head Extensions: 1 x 6

Behind the Back Wrist Curls: 2 x 6 - 8

Palm Down Wrist Curls: 2 x 6 - 8