An hour maybe an hour 15, you know me I don't hang about!
A quick warm up then all out til it's done.

This will be for 4 or 5 weeks, then back to something a bit more normal!

Press behind neck - 3 x 10
Squats - 3 x 12
Bench press - 3 x 10
Lat pulldowns - 3 x 12
Close grip bench press - 3 x 12
Bicep curls - 3 x 10
Dips - 3 x 10

QUADS/HAMS/CALVES/ABS

Squat: 4 sets, 8 reps

Lying Leg Curl: 4 sets, 8 reps

Standing Calf Raise: 4 sets, 8 reps

Leg Press: 3 sets, 10 reps

Straight-leg Deadlift: 3 sets, 10 reps

Seated Calf Raise: 3 sets, 10 reps, 2 min. rest

Will be doing abs later today

dont lie even i dont do abs
i have a saying
abs are like a hot woman
as long as they look good who cares how stable they are

I don't do abs for show I do them to strengthen my midsection.

Your saying don't make sense!!

CHEST/BACK/TRAPS

Bench Press: 4 sets, 8 reps

Lat Pulldown (wide grip): 4 sets, 8 reps

Dumbbell Shrug: 3 sets, 8 reps

Incline bench Press: 3 sets, 10 reps

Lat Pulldown (palms in): 3 sets, 10 reps

Upright Row: 3 sets, 10 reps

Machine Flye: 3 sets, 12 reps

Seated Cable Row: 3 sets, 12 reps

Bent over lat raise: 3 sets, 12 reps

SHOULDERS/TRICEPS/BICEPS

Barbell Overhead Press: 4 sets, 8 reps

Skull Crusher: 4 sets, 8 reps

Barbell Curl: 4 sets, 8 reps

Lateral Raise: 3 sets, 10 reps

Pushdown: 3 sets, 10 reps

Preacher Curl: 3 sets, 10 reps

Dumbbell Front Raise: 3 sets, 12 reps

Seated Overhead Extension: 3 sets, 12 reps

Seated Alternating Dumbbell Curl: 3 sets, 12 reps

QUADS/HAMS/CALVES/ABS

Squat triset with
Leg Extension
Seated Leg Curl: 4 sets, 12 reps

Standing Calf Raise superset with
Decline Situp (weighted): 3 sets, 15 reps

Leg Press triset with
Hack Squat
Lying Leg Curl: 3 sets, 10 reps

Seated Calf Raise superset with
Twisting Crunch: 4 sets, 15 rest

Front Squat (Smith Machine) triset with
Single-leg Standing Leg Curl
Rope Ab Crunch: 4 sets, 10 reps

Chest

Incline bench press - 4 x 8

Bench press - 4 x 6

Machine flyes - 4 x 10

Cable crossovers - 4 x 12


Test E - 500mg per week
Equipoise - 900mg per week
Winstrol - 75mg per day
Clenbuterol - 120mcg per day - 3 weeks on, 3 weeks off
T3 - 50mcg per day
Vitamin B12 injection - 1000mcg twice per week
Ephedrine - 60mg 30 minutes before training

Hey cc, how's everything coming back for you? Training looks intense. Why the b12 injections? Never heard of that, I was taking the genetic pill form but didn't noTice anything.