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Well I have a bad shoulder injury at the moment so will only be training my lower body for the next couple of weeks, So it looks like it's going to be legs 3 times a week! What fun!!!
Legs Warm up - Leg extensions 3 x 12, 2 and 2 Leg extension superset lying leg curl: 4 x 15 and 10 respectively Hack squat superset reverse hack squat: 3 x 10 and 8 respectively That's it, Job done! |
Arms
Warm up - Skull crushers/Bicep curls 3 x 12, 2 and 2 Skull crushers superset with Cable curls: 4 x 12 and 8 respectively V-bar pushdowns superset with Rope hammer curls: 4 x 8 each Cable kick backs superset with One arm cable curls: 2 x 8 Forearm curls: 2 x to failure Job done |
Trained with eazy today so it was a bit different to normal!
Chest and Back Warm up. Decline bench press: 4 x 8, 6, 6 and 6 Close grip pulldowns: 4 x 6 Cable crossovers: 4 x 10 T-Bar rows: 4 x 6 Cable crossovers(from thigh to lower chest): 4 x 8 Seated pulley rows: 4 x 10 Pec deck: 3 x 8 Job done, A bit different to what I normally do but it did work very well! |
Legs
Warm up - Squats 3 x 12, 2 and 2 Squats: 4 x 8, 6, 6 and 6 Hack squats superset with Reverse hack squats: 4 x 10 and 8 respectively Seated leg curls: 4 x 10 Standing calf raises: 4 x 10, 8, 8 and 15 Well pumped, job done! |
Triceps and Biceps
Warm up - Skull crushers 3 x 12, 3 and 2 Skull crushers: 4 x 15, 12, 10 and 6 EZ bar pushdowns: 4 x 6] Kick backs: 4 x 6 EZ bar cable curls: 4 x 10, 8, 6 and 6 One arm cable curls: 4 x 6 Double biceps cable curls: 2 x 10 |
Back and Traps
Warm up - V grip pulldowns 3 x 12, 3 and 2 V-Grip pulldowns: 4 x 6 Close grip EZ bar pulldowns: 4 x 6 Bent over cable rows: 4 x 12 Partial deadlifts: 3 x 6 Smith machine shrugs: 3 x 6, 8 and 15 Face pulls: 3 x 12 Job done! |
Legs
Warm up - Leg press 3 x 12, 2 and 2 Leg press: 4 x 10 Hack squats superset with Reverse hack squats: 4 x 8 each Leg extension: 4 x 15, 12, 12 and 12 Seated leg curl: 4 x 8, 8, 6 and 6 Calf press: 4 x 20, 15, 15 and 12 |
Back and Traps
Warm up - Close grip pulldowns 3 x 12, 3 and 2 Close grip pulldowns: 4 x 8, 6, 6 and 6 Wide grip pulldowns: 4 x 8 Bent over rows: 4 x 6 Partial deadlifts: 3 x 6 Heavy barbell shrugs: 3 x 8 Job done! |
Arms
Warm up - Skull crushers and Bicep curls 3 x 12, 2 and 2 each Skull crushers superset with Barbell curls: 4 x 12 and 10 respectively EZ bar wide grip pushdowns: 3 x 12 One arm cable curls: 3 x 8 each arm Excellent workout, very short but completely knackered! |
Legs
Warm up - Front squats 3 x 12, 2 and 2 Front squats: 3 x 10 Squats: 5 x 10, 10, 10, 10 and 6 Hack squats superset with Reverse hack squats: 3 x 8 each Leg extensions: 4 x 15 Seated leg curls: 4 x 12 Lying leg curls: 2 x 6 Job done! Excellent leg workout. |
Back after injury!
Right, this is my first day back after 2 weeks off due to my shoulder injury
So I was taking it pretty easy and will be doing so for the next couple of days just to get things warmed up a bit. Chest and Biceps Warm up - Decline bench press 3 x 15, 6 and 6 Decline Bench press: 3 x 6 Bench press: 2 x 6 Cable crossovers: 4 x 15, 12, 10 and 6 Cable crossovers(from thigh to lower pec) 3 x 12, 10 and 8 EZ bar cable curls: 4 x 15, 12, 10 and 6 One arm cable curls: 3 x 8 This was a decent fairly low weight workout apart from biceps where I went heavy, Good workout and good to be back! |
Started the FST 7 program for 4 weeks.
Back Neutral grip pull ups: 3 x 15, 10 and 8 Wide grip pulldowns: 3 x 12 Bent over rows: 3 x 12, 12 and 9 Seated pulley rows: 3 x 15 seated machine rows(with chest support): 7 x 15 Well, I have to say that hurt! |
sounding good bro lol no pain no gain and it sounds like your inflicting plenty of pain haha
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Cheers Rob, Yeah it hurts but it's nice pain!
Shoulders Warm up - Dumbell press 3 x 12, 3 and 2 Dumbell shoulder press: 3 x 12, 12, 10 and 8 Front raise with 20kg plate: 3 x 12 Dbell lat raise: 7 x 12, 12, 12, 10, 8, 8 and 6 Dumbell shrugs: 3 x 12 Smith machine shrugs: 7 x 12 Cable rear lat raises: 7 x 8 Yes it hurt again but it's great! |
Legs
Warm up - leg extension 3 x 12, 3 and 2 Leg extension: 4 x 12 Squats: 4 x 10 Hack squats: 3 x 10 Leg extensions: 7 x 10 Lying leg curls: 3 x 12 Seated leg curls: 7 x 8 Job done! |
Chest and Triceps
Warm up - dbell bench press 3 x 12, 3 and 3 Incline dbell bench press: 4 x 12, 12, 8 and 8 Incline dbell flyes: 3 x 12, 10 and 8 Flat dbell bench press: 3 x 10 Cable crossovers: 7 x 8 Over head cable extensions: 4 x 12, 12, 8 and 8 Cable pushdowns: 7 x 8 Job done! |
I really do like this FST7, My muscles hurt for days after training!
Back Warm up - Close grip pulldowns 3 x 12, 2 and 2 Close grip pulldowns: 3 x 12, 8 and 8 Wide grip pulldowns: 3 x 8 Bent over cable rows: 3 x 8 Seated cable rows: 3 x 8 Bent over reverse grip cable rows: 7 x 8 Excellent workout, extremely pumped - love that feeling! |
Shoulders and Traps
Warm up - Dbell shoulder press 3 x 12, 2 and 2 Seated dbell shoulder press: 4 x 8 Front raise with 20kg plate: 3 x 12, 12 and 8 Lat raise: 3 x 8 Cable lat raise: 7 x 8 Dbell shrugs: 3 x 15 Machine shrugs: 7 x 12 Rear lat raise: 3 x 12 Machine rear laterals: 7 x 8 Job done, One hell of a workout - absolutely knackered me out! |
Arms
Warm up - Close grip bench press 3 x 12, 2 and 2 Close grip bench press: 4 x 8, 8, 7 and 7 Dips: 3 x 10, 8 and 10 Cable skull crushers: 7 x 12. 12, 12, 12, 10, 10 and 10 Alternate dbell curls: 4 x 12, 12, 12, and 9 Machine preacher curls: 3 x 8 EZ bar cable curls: 7 x 12 Well pumped and completely fried! Job done! |
Legs
Warm up - Squats 3 x 12, 2 and 2 Squats: 5 x 10, 8, 8, 6 and 6 Leg extensions: 4 x 12, 10, 6 and 6 Seated leg curls: 3 x 8, 6 and 4 Back to basics, just for a bit of a shock. |
Chest and Triceps
Warm up - Bench press 3 x 12, 10 and 10 Flat bench press: 4 x 10 Incline bench press: 4 x 7 Pec deck flyes: 3 x 10 Cable crossovers: 7 x 8 Rope pushdowns: 4 x 12 Cable skull crushers: 3 x 12 EZ bar pushdowns: 7 x 12 Job done! This was a long session for me, was in the gym for an hour! |
Lookin good CC!! Are you running the cycle you laid out in the roid log?
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I've had a shoulder injury which is taking time to heal fully but it should be fine in a few more days and that's when the fun will start! |
Back
Warm up - V-Bar pulldowns 3 x 12, 2 and 2 V- Bar pulldowns: 3 x 8 Wide grip pulldowns: 3 x 8 Bent over rows: 3 x 7 Seated pulley rows: 3 x 8 Chest supported rows: 6 x 8 + 1 x 12 Really pumped, excellent workout! |
Slight change of plan, I was going to do shoulders and biceps but my shoulder felt really good this morning so I only did shoulders and totally annihilated them!!
Shoulders Warm up - Shoulder press 3 x 12, 3 and 3 Shoulder press: 3 x 8 Front raise with 20kg plate: 3 x 7 Side lat raises: 7 x 8 Machine shrugs: 7 x 12 Rear lat macine: 7 x 8 Job done, felt great training shoulders properly after not being able to for so long! |
Arms
Warm up - Close grip bench press 3 x 12, 2 and 2 Close grip bench press: 3 x 8 Dips: 3 x 8 Skull crushers(Cable): 7 x 10 Alternate dbell curls: 4 x 12 Machine preacher curls: 3 x 8 EZ bar cable curls: 7 x 9 (Close grip) Job done! |
Legs Oh Joy!
Warm up - leg extensions 3 x 12, 4 and 4 Leg extensions: 4 x 12 Squats: 4 x 10 Hack squats: 3 x 8 Leg press: 7 x 10 Lying leg curl: 4 x 10 Seated leg curl: 7 x 9 Well that was painfull! And fun........................NOT! |
Chest and Triceps
Warm up - bench press 3 x 12, 4 and 4 Bench press: 3 x 16, 12 and 8 Incline bench press: 2 x 8 Cable crossovers: 4 x 8 Reverse cable crossovers: 3 x 8 Close grip pushdowns: 4 x 10 Skull crushers: 3 x 8 Close grip dip machine: 2 x to failure Job done! with no shoulder pain! Finally!! Please also see: https://www.hypermuscles.com/f25/cc-cycle-log-2497/ |
Back
Warm up - Close grip pulldowns 3 x 12, 4 and 4 Close grip pulldowns: 4 x 8 Wide grip pulldowns: 4 x 6, 6, 6 and 14 Bent over rows: 4 x 8, 8, 8 and 16 Seated close grip pulley rows: 4 x 8 (Arnold style) One arm machine rows: 4 x 8 each arm Excellent workout, A really strong pump! No doubts that these Thai pinks are real! lol |
Shoulders and Biceps
Warm up - Dbell shoulder press 3 x 12, 5 and 5 Dbell shoulder press: 4 x 16 Side lat raises: 4 x 15 Rear lat raises: 4 x 15 Shrugs: 4 x 15, 15, 15 and 25 Alternate dbell curls: 3 x 15 Machine preacher curls: 3 x 15 V-Bar cable curls: 3 x 15 Slight change, High reps and jeez did it hurt!!! I'll also try the high reps on legs next time Dbol dosage went up to 70mg per day. Next jab tomorrow - 540mg of Sus 270 and 250mg of Deca |
Legs
Warm up - Squats 3 x 12, 5 and 4 Squats: 4 x 20 Leg extensions: 3 x 20 Seated leg curls: 3 x 20 Enuff said! |
Chest and Triceps
Warm up - Incline bench press 3 x 15, 5 and 5 Incline bench press: 4 x 12, 12, 10 and 6 Bench press: 3 x 6 Dbell flyes superset with Dbell press: 2 x 10 each Cable crossovers: 4 x 12, 12, 10 and 8 Straight bar pushdowns: 3 x 12, 12 and 8 V-bar cable skull crushers: 3 x 12, 10 and 6 Job done, well pumped and extremely knackered! |
Back
Warm up - Bent over rows 3 x 12, 4 and 4 Bent over rows: 4 x 12, 12, 8 and 6 Deadlifts: 2 x 10 and 6 Close grip pulldowns: 3 x 12, 12 and 6 Seated pulley rows: 3 x 15, 15 and 11 Dumbell rows: 2 x 6 each arm Good workout. Next jab today - 540mg of Sus270 and 500mg of Deca. |
Shoulders and Biceps
Warm up - Dumbell press 3 x 12, 4 and 4 Dumbell machine press: 2 x to failure Lat raises: 3 x 12 20kg plate front raise: 3 x to failure Bent over lat raises: 3 x 10 Smith machine shrugs: 3 x 12 Alternate Dbell curls: 3 x 12 Barbel curlls: 2 x 12 Machine preacher curls: 3 x to failure That's it, Job done! |
Chest and Triceps
Warm up - Incline press 3 x 12, 4 and 4 Incline bench press: 4 x 12 Bench press: 4 x 5 Machine flyes: 4 x 10 Cable crossovers: 4 x 12 Rope skull crushers: 4 x 12 V-Bar pushdowns: 4 x 8 One arm dbell extensions: 3 x 8, 6 and 5 to failure Excellent workout! |
Back
I did it a little different today, I wanted to mix it up a bit! Warm up - Bent over rows 3 x 12, 2 and 2 Bent over rows: 3 x 6 Close grip, Palms facing T-Bar rows: 2 x 8 Close grip pulldowns: 2 x 8 Wide grip pulldowns: 2 x 8 Pulldowns to the back of neck: 3 x 8 Chest supported rows: 4 x 10 That was excellent, The pump was amazing certainly not what I was expecting! |
Rest day today, but I have just done my next shots, 540mg of Sus270, 250mg of Deca and 2iu's of GH, still on 70mg of Dbol per day and have another 2 weeks of that to go.
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Shoulders and Biceps
Warm up - Smith machine press 3 x 12, 5 and 4 Smith shoulder press: 4 x 12, 10, 6 and 4 Side lat raises: 4 x 12 Seated bent over laterals: 4 x 12 Shrugs: 4 x 10 Cable EZ bar curls: 4 x 10 Cable curls(crucifix): 4 x 8 Job done! |
Legs
Warm up - Leg press 3 x 15, 6 and 6 Leg press: 4 x 12 Hack squats superset with Reverse hack squat: 4 x 9 each Leg extension: 4 x 12 Seated leg curls: 3 x 12 Job done! |
Chest
Warm up - Bench press 3 x 15, 4 and 4 Bench press: 4 x 8 Incline bench press: 3 x 5, 4 and 3 Cable crossovers: 4 x 12 Pec deck: 3 x 8 Dbell press machine: 2 x 20 Nice workout, great pump. Next shot: 540mg of Sus270, 250mg of Deca. 2 more days to go on the dbol at 70mg per day. 4iu of GH per day. I will be adding T3 once the dbol is finished. |
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