https://hypermuscles.com/ Fri, 05 Jun 2026 04:44:41 +0000 MyBB https://hypermuscles.com/showthread.php?tid=9266 Tue, 12 Jan 2021 07:40:49 +0000 Cornish_Celt]]> https://hypermuscles.com/showthread.php?tid=9266
I will be keeping a log of what I'm doing - Training, Diet, Gear etc.

I train Krav Maga 3 to 4 times a week and will be in the gym 3 days a week(Due to the current lockdown I'm unable to do this).

I will be starting off doing an upper/lower body split, 5 days a week.

Started a couple of days ago -

Upper body

Warm up - 3 sets of 12 to 15 reps

Chest press - 3 x 10 to 12

Seated rows - 3 x 12

Over head press - 3 x 12

Close grip pulldowns - 3 x 10

Bicep hammer curls - 3 x 10

Tricep extensions - 3 x 12

I'm currently doing intermittent fasting at 18:6, I eat 3 times in that 8 hour period - Last meal of the day after training.

Started off on Anavar at 100mg per day and Winstrol at 100mg per day, Will be starting injections of Test E and Deca in a few days.]]>
I will be keeping a log of what I'm doing - Training, Diet, Gear etc.

I train Krav Maga 3 to 4 times a week and will be in the gym 3 days a week(Due to the current lockdown I'm unable to do this).

I will be starting off doing an upper/lower body split, 5 days a week.

Started a couple of days ago -

Upper body

Warm up - 3 sets of 12 to 15 reps

Chest press - 3 x 10 to 12

Seated rows - 3 x 12

Over head press - 3 x 12

Close grip pulldowns - 3 x 10

Bicep hammer curls - 3 x 10

Tricep extensions - 3 x 12

I'm currently doing intermittent fasting at 18:6, I eat 3 times in that 8 hour period - Last meal of the day after training.

Started off on Anavar at 100mg per day and Winstrol at 100mg per day, Will be starting injections of Test E and Deca in a few days.]]> https://hypermuscles.com/showthread.php?tid=8449 Sat, 27 Oct 2018 06:20:56 +0000 Cornish_Celt]]> https://hypermuscles.com/showthread.php?tid=8449
I will be keeping a log of what I'm doing - Training, Diet, Gear etc.

I train Krav Maga 3 to 4 times a week and will be in the gym 3 days a week.

I do reverse pyramid training as I've always found this to be the best way of training.

Started back today so took it fairly easy -

Warm up - 3 sets of 12 to 15 reps

Deadlift - 2 x 8

Over head press - 3 x 8

Headbusters - 2 x 10

I'm currently doing intermittent fasting at 16:8, I eat 3 times in that 8 hour period - Last meal of the day after training.]]>
I will be keeping a log of what I'm doing - Training, Diet, Gear etc.

I train Krav Maga 3 to 4 times a week and will be in the gym 3 days a week.

I do reverse pyramid training as I've always found this to be the best way of training.

Started back today so took it fairly easy -

Warm up - 3 sets of 12 to 15 reps

Deadlift - 2 x 8

Over head press - 3 x 8

Headbusters - 2 x 10

I'm currently doing intermittent fasting at 16:8, I eat 3 times in that 8 hour period - Last meal of the day after training.]]> https://hypermuscles.com/showthread.php?tid=8103 Fri, 28 Apr 2017 08:34:57 +0000 andyebs]]> https://hypermuscles.com/showthread.php?tid=8103
been quite high volumes of late and some may even say overtraining but to be fair ive been doing great with it so will stick with it

now I be honest I have no plan when walk in gym I do what I feel like on the day
and don't train weekends so mon-fri 5 days week
so will start from yesterday workout

delts/traps

dumbbell shoulder press 8 sets reps where 20,20,20,20,15,15,10,10
dumbbell side raise 4 sets 20,20,15,15
front raise with bar 4 sets 15,15,15,15
side machine raise 3 sets 20,20,20
rear delt machine 4 sets 20,20,20,20
upper rows 4 sets 15,15,15,15
barbell shrugs well on smith 5 sets 0f 20 reps]]>
been quite high volumes of late and some may even say overtraining but to be fair ive been doing great with it so will stick with it

now I be honest I have no plan when walk in gym I do what I feel like on the day
and don't train weekends so mon-fri 5 days week
so will start from yesterday workout

delts/traps

dumbbell shoulder press 8 sets reps where 20,20,20,20,15,15,10,10
dumbbell side raise 4 sets 20,20,15,15
front raise with bar 4 sets 15,15,15,15
side machine raise 3 sets 20,20,20
rear delt machine 4 sets 20,20,20,20
upper rows 4 sets 15,15,15,15
barbell shrugs well on smith 5 sets 0f 20 reps]]> https://hypermuscles.com/showthread.php?tid=7985 Sun, 26 Mar 2017 14:56:37 +0000 F.I.S.T.]]> https://hypermuscles.com/showthread.php?tid=7985 F.I.S.T. TRAINING LOG

[SIZE="3"]
All MMA circuit today......

15 minutes of stretching

Clap Push Up's-------------4 Sets of 15 Reps
Pull Up's--------------------4 Sets of 12 Reps
Double Reverse Lunges----4 Sets of 10 Reps each leg
Double Floor Presses------4 Sets of 10 Reps
Plyo Lunge------------------4 Sets of 15 Reps
Battle Ropes----------------High to Low Chop for 25 seconds

Grapple Dummy drill for 15 minutes.

Stretching for 5 minutes
Slow walk for 10 minutes.[/SIZE]]]> F.I.S.T. TRAINING LOG

[SIZE="3"]
All MMA circuit today......

15 minutes of stretching

Clap Push Up's-------------4 Sets of 15 Reps
Pull Up's--------------------4 Sets of 12 Reps
Double Reverse Lunges----4 Sets of 10 Reps each leg
Double Floor Presses------4 Sets of 10 Reps
Plyo Lunge------------------4 Sets of 15 Reps
Battle Ropes----------------High to Low Chop for 25 seconds

Grapple Dummy drill for 15 minutes.

Stretching for 5 minutes
Slow walk for 10 minutes.[/SIZE]]]> https://hypermuscles.com/showthread.php?tid=6822 Sun, 29 May 2016 22:32:58 +0000 YRDADDY13]]> https://hypermuscles.com/showthread.php?tid=6822 https://hypermuscles.com/showthread.php?tid=5847 Sat, 08 Aug 2015 18:19:21 +0000 new-Jedi]]> https://hypermuscles.com/showthread.php?tid=5847 Age: 30
Height: 5’10”
Weight: 175
Body fat%: Not sure, but calipers say about 14%. My guess it may be higher, up to 18%. I do not carry a lot of body fat, but I have a little around my belly.
Experience Level: two years of steady weight lifting. Did sports growing up and at start of college.
Goals: 10 – 12% body fat, and about 195 pounds.


Training for this week (Some weeks I will go lower reps, heavier weight & I often switch the entire workout around, switching the days I hit muscles on, or adding and subtracting various exercise: example some weeks I’ll deadlift, but every week I’ll squat). I was using macrocycles that Dr. Stoppani talks about, but I found that my body seems to respond better in the 10-12 rep range. Also, I spent a lot of time doing rest pause, drop sets, etc. However, I have not been using those much lately.

I do 15 minutes of cardio before my workouts. And stretch after them.

Day 1-- Chest

[INDENT]Bench Press: 4 x 8-11

Incline Dumbbell Press: 4 x 10-15

Incline Dumbbell Flyes: 4 x 10-15

Leverage Chest Press: 3 x 10-12 reps. Plus, I added some heavy sets. 2 x 3-5

Cable Crossover: 8 x 15-20 reps. 45 seconds rest between sets[/INDENT]


Day 2—Back (I find a lot of rows seem to help my growth more)

[INDENT]Close-Grip Pull-Down: 4 x10-12

T-Bar Row: 3 x 10-12

One-Arm Dumbbell Row: 3 x 10-12

Reverse Grip Bent-Over Rows: 3 x 8-10

Leverage Iso Row: 3 x 10-12

Underhand Cable Pull-Downs: 3 x 10-12

Seated Cable Rows: 7 x 10-12 [/INDENT]

Romanian Deadlift: 5 x 10

Day 3: (Arms)

[INDENT]Rope Push-Down: 3 x 10-12

Close-grip Bench Press: 3 x 10-12

Machine Dip: 3 x 10-12

Straight-Bar Push-Down: 3 x 10-12

Lying Triceps Press: 7 x 10-12

Barbell Curl 3-4 x 12-15

Dumbbell Curl: 3 x10-12

Spider Curl: 3 x 10

Preacher Machine Curl: 3 x 10-12

Dumbbell Hammer Curls: 3 x 10-12 [/INDENT]


Day 4 (Legs)

[INDENT]Leg Extension: 4-5 x 12

Leg Press: 4 x 15-20

Hack Squat: 3 x 10

Barbell Squats: 5 x 6-10

Lying Leg Curl: 3 x 10-12

Leg Curl: 3 x 10-12

Single Leg Curl: 3 x 10

Calf Raises: 3 x 10-12

Seated Calf Raise: 3 x 10-12

Hip Raise: 3 x 20-30 (Sometimes I’ll use the Smith machine to do weighted hip raise)

Crunches: 3 x 20-30

Planks: 3 x 1 1/2 min[/INDENT]


Day 5 (Shoulders)

[INDENT]Dumbbell Shoulder Press: 4 x 6-10

Side Lateral Raise: 4 x 10

Front Dumbbell Raise: 3 x 10

Bent over Rear Delt Raise: 4 x 10

Cable Rear Delt Fly: 4 x 10

Low pulley Deltoid Raise: 7 x 10

Dumbbell shrugs: 5 x 12
[/INDENT]

Diet log for today and every day recently

Meal 1
[INDENT]Multi Vitamin

MuscleTech - Platinum 100% Fish Oil: 9 cals. 1 fat,

Kellogg’s – Unfrosted Mini Wheats: 2 servings: 362 cals, 80- carbs, Fat 2 g, 6 protein

Milk - Reduced fat, 2% milkfat, 1 cup: 121 cals, 11 carbs, 5 fats, 8 protein

Dymatize Nutrition - Iso•100 2 Scoop: 208 cals, 2 carbs, o fat, 50 protein
[/INDENT]
Total: 700 cals, 93 carbs, 8 fats, 64 protein


Another Scoop of Dymatize Nutrition - Iso•100 2 Scoop: 109 calories, 1 carbs, o fat, 25 protein


Meal two, three, four and five are all the same (Except for the four and five get no olive oil and I use chicken instead of beef)

[INDENT]Kraft - mozzerella part skim 2%, 0.25 cup: 72.5 cals, 1 carbs, 4.5 fat, 7 protein

Extra Virgin Olive Oil , .5 tbsp: 63 cals, o carbs, 7 fats,

Baby Carrots, 1.5 oz: 20 cals, 4 carbs, 0 fat, 1 protein

Broccoli - Raw, 1.5 oz(s): 16 cals, 3 carbs, 0 fat, 1 protein

Brown Rice ¼ Cup: 95 cals, 19.5 carbs, 1 fat, 2 protein

Lean ground beef, 2 ounces: 84 cals, 0 carbs, 4 fat, 12 protein,

Xl Egg, 1 each : 73 calories, 0 carbs, 5 fats, 7 protein

Black Beans – no salt added ¼ cup: 64.5 cals, 11.5 carbs, .5 fat, 3.5 protein
[/INDENT]
Total: 488 cals, 39 carbs, 22 fat, 33.5 protein


Times this by four, except for the fats, which is minus the olive oil from two meals (I also base the calorie calculation of the macros, and not what the food is listed as, because they hardly ever seem to match.

1826 cals, 156 carbs, 74 fats, 134 protein


Snacks usually placed in-between meals, and cottage cheese is last meal of the day

2 cup Egg Whites (sometimes cooked in olive oil, sometimes added to shakes): 208 cals, 0 fats, 52 protein

Cottage Cheese, fat free: 80 calories, 5 carbs, o fats, 15 protein

Two Apples: 112 cals, 28 carbs


Total: 3030, calories, 285 carbs, 82 fats, 288 protein

I think the math works. The Diet App I use can get things wrong sometimes, so I base things off of the 4/4/9 rule on Carbs, Protein, and Fat.

I’m actually aiming for 3000 calories a day, at 40/40/20. I used to eat more, around 3500, but I seemed to gain body much fat faster by doing so.

Also, since I started my cycle of test e, does anyone think that I should increase my food intake?]]> Age: 30
Height: 5’10”
Weight: 175
Body fat%: Not sure, but calipers say about 14%. My guess it may be higher, up to 18%. I do not carry a lot of body fat, but I have a little around my belly.
Experience Level: two years of steady weight lifting. Did sports growing up and at start of college.
Goals: 10 – 12% body fat, and about 195 pounds.


Training for this week (Some weeks I will go lower reps, heavier weight & I often switch the entire workout around, switching the days I hit muscles on, or adding and subtracting various exercise: example some weeks I’ll deadlift, but every week I’ll squat). I was using macrocycles that Dr. Stoppani talks about, but I found that my body seems to respond better in the 10-12 rep range. Also, I spent a lot of time doing rest pause, drop sets, etc. However, I have not been using those much lately.

I do 15 minutes of cardio before my workouts. And stretch after them.

Day 1-- Chest

[INDENT]Bench Press: 4 x 8-11

Incline Dumbbell Press: 4 x 10-15

Incline Dumbbell Flyes: 4 x 10-15

Leverage Chest Press: 3 x 10-12 reps. Plus, I added some heavy sets. 2 x 3-5

Cable Crossover: 8 x 15-20 reps. 45 seconds rest between sets[/INDENT]


Day 2—Back (I find a lot of rows seem to help my growth more)

[INDENT]Close-Grip Pull-Down: 4 x10-12

T-Bar Row: 3 x 10-12

One-Arm Dumbbell Row: 3 x 10-12

Reverse Grip Bent-Over Rows: 3 x 8-10

Leverage Iso Row: 3 x 10-12

Underhand Cable Pull-Downs: 3 x 10-12

Seated Cable Rows: 7 x 10-12 [/INDENT]

Romanian Deadlift: 5 x 10

Day 3: (Arms)

[INDENT]Rope Push-Down: 3 x 10-12

Close-grip Bench Press: 3 x 10-12

Machine Dip: 3 x 10-12

Straight-Bar Push-Down: 3 x 10-12

Lying Triceps Press: 7 x 10-12

Barbell Curl 3-4 x 12-15

Dumbbell Curl: 3 x10-12

Spider Curl: 3 x 10

Preacher Machine Curl: 3 x 10-12

Dumbbell Hammer Curls: 3 x 10-12 [/INDENT]


Day 4 (Legs)

[INDENT]Leg Extension: 4-5 x 12

Leg Press: 4 x 15-20

Hack Squat: 3 x 10

Barbell Squats: 5 x 6-10

Lying Leg Curl: 3 x 10-12

Leg Curl: 3 x 10-12

Single Leg Curl: 3 x 10

Calf Raises: 3 x 10-12

Seated Calf Raise: 3 x 10-12

Hip Raise: 3 x 20-30 (Sometimes I’ll use the Smith machine to do weighted hip raise)

Crunches: 3 x 20-30

Planks: 3 x 1 1/2 min[/INDENT]


Day 5 (Shoulders)

[INDENT]Dumbbell Shoulder Press: 4 x 6-10

Side Lateral Raise: 4 x 10

Front Dumbbell Raise: 3 x 10

Bent over Rear Delt Raise: 4 x 10

Cable Rear Delt Fly: 4 x 10

Low pulley Deltoid Raise: 7 x 10

Dumbbell shrugs: 5 x 12
[/INDENT]

Diet log for today and every day recently

Meal 1
[INDENT]Multi Vitamin

MuscleTech - Platinum 100% Fish Oil: 9 cals. 1 fat,

Kellogg’s – Unfrosted Mini Wheats: 2 servings: 362 cals, 80- carbs, Fat 2 g, 6 protein

Milk - Reduced fat, 2% milkfat, 1 cup: 121 cals, 11 carbs, 5 fats, 8 protein

Dymatize Nutrition - Iso•100 2 Scoop: 208 cals, 2 carbs, o fat, 50 protein
[/INDENT]
Total: 700 cals, 93 carbs, 8 fats, 64 protein


Another Scoop of Dymatize Nutrition - Iso•100 2 Scoop: 109 calories, 1 carbs, o fat, 25 protein


Meal two, three, four and five are all the same (Except for the four and five get no olive oil and I use chicken instead of beef)

[INDENT]Kraft - mozzerella part skim 2%, 0.25 cup: 72.5 cals, 1 carbs, 4.5 fat, 7 protein

Extra Virgin Olive Oil , .5 tbsp: 63 cals, o carbs, 7 fats,

Baby Carrots, 1.5 oz: 20 cals, 4 carbs, 0 fat, 1 protein

Broccoli - Raw, 1.5 oz(s): 16 cals, 3 carbs, 0 fat, 1 protein

Brown Rice ¼ Cup: 95 cals, 19.5 carbs, 1 fat, 2 protein

Lean ground beef, 2 ounces: 84 cals, 0 carbs, 4 fat, 12 protein,

Xl Egg, 1 each : 73 calories, 0 carbs, 5 fats, 7 protein

Black Beans – no salt added ¼ cup: 64.5 cals, 11.5 carbs, .5 fat, 3.5 protein
[/INDENT]
Total: 488 cals, 39 carbs, 22 fat, 33.5 protein


Times this by four, except for the fats, which is minus the olive oil from two meals (I also base the calorie calculation of the macros, and not what the food is listed as, because they hardly ever seem to match.

1826 cals, 156 carbs, 74 fats, 134 protein


Snacks usually placed in-between meals, and cottage cheese is last meal of the day

2 cup Egg Whites (sometimes cooked in olive oil, sometimes added to shakes): 208 cals, 0 fats, 52 protein

Cottage Cheese, fat free: 80 calories, 5 carbs, o fats, 15 protein

Two Apples: 112 cals, 28 carbs


Total: 3030, calories, 285 carbs, 82 fats, 288 protein

I think the math works. The Diet App I use can get things wrong sometimes, so I base things off of the 4/4/9 rule on Carbs, Protein, and Fat.

I’m actually aiming for 3000 calories a day, at 40/40/20. I used to eat more, around 3500, but I seemed to gain body much fat faster by doing so.

Also, since I started my cycle of test e, does anyone think that I should increase my food intake?]]> https://hypermuscles.com/showthread.php?tid=5681 Mon, 18 May 2015 12:38:46 +0000 andyebs]]> https://hypermuscles.com/showthread.php?tid=5681 at moment i will be doing a cut
current wieght 80kg
bodyfat 16-18 %
supps on at moment - just protien
gear on at monent -- nothing been off over 3 months now but new cycle to start end of month

so todays workout consisted of

flat barbell press 4 sets of 12 reps
incline dumbell press superset with inlcine flys press was 4 sets of 12 and same with flys
dumbell pullover again 4 sets 12
cable cross over 4 set of 12 but from 4 different positions

food can only do upto so much but can edit when know what eatern
meal 1 kiwi fruit and orange with protien shake
meal 2 4 eggs scrambled and bananna
trained see above had shake after
meal 3 chicken sweet tats and veg broc and geen beans tad gravy on aswell
meal 4 peanut butter just heated in microwave so like goo then covered in greek yougart say 100mls peanut and 200mls greek
meal 5-unkown
meal 6 -unkown
i could give wieghts of food eatern but have to ask misses as she does all that for me

supps
as said just protien but will be adding bcca when do cardio as like fasted in mornings
gear none at moment but do have ready hard to hold off but gave myself a date and will stick to it
have test 400 witch is 3 blends of test prop poly prop and enth
also have tri tren and again 3 blends of tren ace hex enth
this will start 31st of this month
i also have plenty of clen but was not going to add this till felt needed plan is to be at about 8% before start clen and poss t3 and carb deplete this time really looking to see how far can shred this time got to 7% before want to get low as can as proff to myself
also maybe looking to get some var for tight look at end of cycle

cardio will prob start next week maybe lol]]> at moment i will be doing a cut
current wieght 80kg
bodyfat 16-18 %
supps on at moment - just protien
gear on at monent -- nothing been off over 3 months now but new cycle to start end of month

so todays workout consisted of

flat barbell press 4 sets of 12 reps
incline dumbell press superset with inlcine flys press was 4 sets of 12 and same with flys
dumbell pullover again 4 sets 12
cable cross over 4 set of 12 but from 4 different positions

food can only do upto so much but can edit when know what eatern
meal 1 kiwi fruit and orange with protien shake
meal 2 4 eggs scrambled and bananna
trained see above had shake after
meal 3 chicken sweet tats and veg broc and geen beans tad gravy on aswell
meal 4 peanut butter just heated in microwave so like goo then covered in greek yougart say 100mls peanut and 200mls greek
meal 5-unkown
meal 6 -unkown
i could give wieghts of food eatern but have to ask misses as she does all that for me

supps
as said just protien but will be adding bcca when do cardio as like fasted in mornings
gear none at moment but do have ready hard to hold off but gave myself a date and will stick to it
have test 400 witch is 3 blends of test prop poly prop and enth
also have tri tren and again 3 blends of tren ace hex enth
this will start 31st of this month
i also have plenty of clen but was not going to add this till felt needed plan is to be at about 8% before start clen and poss t3 and carb deplete this time really looking to see how far can shred this time got to 7% before want to get low as can as proff to myself
also maybe looking to get some var for tight look at end of cycle

cardio will prob start next week maybe lol]]> https://hypermuscles.com/showthread.php?tid=5678 Sat, 16 May 2015 21:54:59 +0000 olddog]]> https://hypermuscles.com/showthread.php?tid=5678 Diet
morning
2 hard boiled eggs
mid morning snack
one slice toast and peanut butter.
lunch
chicken breast ( broiled) salad no dressing
afternoon snack
Granola bar
Dinner
Vegetables ( cucumber, squash, green onions) 10 OZ rib eye steak
nighttime snack
2 hard boiled eggs

Supplements
Mega Men vitamins (2)
Body Fortress Creatine
Body Fortress Protein Shake ( 2)
Body Fortress NOS Explode 3 capsules
one capsule Taruine
once capsule milk thistle

Workout
Saturday Cardio only 30 mins morning before breakfast on eliptical
cardio only 2 mile jog in evening

Gear
250 tren cyp EOD
250 Test C per week
I will finish the tren cycle on monday This has been a eight week cycle so it is ending
Starting Monday I will be on Test Cyp only at 400mg a week ( monday 200 and thursdays 200)]]> Diet
morning
2 hard boiled eggs
mid morning snack
one slice toast and peanut butter.
lunch
chicken breast ( broiled) salad no dressing
afternoon snack
Granola bar
Dinner
Vegetables ( cucumber, squash, green onions) 10 OZ rib eye steak
nighttime snack
2 hard boiled eggs

Supplements
Mega Men vitamins (2)
Body Fortress Creatine
Body Fortress Protein Shake ( 2)
Body Fortress NOS Explode 3 capsules
one capsule Taruine
once capsule milk thistle

Workout
Saturday Cardio only 30 mins morning before breakfast on eliptical
cardio only 2 mile jog in evening

Gear
250 tren cyp EOD
250 Test C per week
I will finish the tren cycle on monday This has been a eight week cycle so it is ending
Starting Monday I will be on Test Cyp only at 400mg a week ( monday 200 and thursdays 200)]]> https://hypermuscles.com/showthread.php?tid=5676 Thu, 14 May 2015 21:09:45 +0000 Armstrong]]> https://hypermuscles.com/showthread.php?tid=5676 , so far i been very sore but feeling great, as of right now on my training days I just train what ever body part that is not sore, im thinking in about another week or so I will be able to hit each muscle once a week and be on my regular training plan again, I dont go by what I weight I go by how I look, will be keeping everyone posted.

running:

primobolan depot 600mgs/EW
prop 100mgs/ED
deca 400mgs/EW

after 12 weeks or so of deca I will drop it and add EQ, tren and mast]]> , so far i been very sore but feeling great, as of right now on my training days I just train what ever body part that is not sore, im thinking in about another week or so I will be able to hit each muscle once a week and be on my regular training plan again, I dont go by what I weight I go by how I look, will be keeping everyone posted.

running:

primobolan depot 600mgs/EW
prop 100mgs/ED
deca 400mgs/EW

after 12 weeks or so of deca I will drop it and add EQ, tren and mast]]> https://hypermuscles.com/showthread.php?tid=4836 Tue, 15 Apr 2014 05:31:29 +0000 eazy]]> https://hypermuscles.com/showthread.php?tid=4836
Age:
Height:
Weight:
Body fat% (Optional):
Bench: XXX lbs/kg (where XXX is your 1 rep max)
Squat: XXX lbs/kgh
Deadlift: XXX lbs/kg
Experience Level: (Amount of time you've been weightlifting)
Goals:
Progress/Transformation/Starting reference photos (Optional)

Typical Content Format:
Day/Body Part being trained - Ex: "Chest day" or "5/3/1 Bench Day"
Exercise being done:
REPSxREPSxREPS x WEIGHT Where x simply means "by". Ex: 5 reps by 5 reps by 5 reps at 150 lbs = 5x5x5 x 150
Training Notes - Questions - Thoughts - Life Events - Nutrition]]>
Age:
Height:
Weight:
Body fat% (Optional):
Bench: XXX lbs/kg (where XXX is your 1 rep max)
Squat: XXX lbs/kgh
Deadlift: XXX lbs/kg
Experience Level: (Amount of time you've been weightlifting)
Goals:
Progress/Transformation/Starting reference photos (Optional)

Typical Content Format:
Day/Body Part being trained - Ex: "Chest day" or "5/3/1 Bench Day"
Exercise being done:
REPSxREPSxREPS x WEIGHT Where x simply means "by". Ex: 5 reps by 5 reps by 5 reps at 150 lbs = 5x5x5 x 150
Training Notes - Questions - Thoughts - Life Events - Nutrition]]> https://hypermuscles.com/showthread.php?tid=4789 Fri, 28 Mar 2014 19:49:59 +0000 toon22]]> https://hypermuscles.com/showthread.php?tid=4789 Age:26
Height:5'11
weight:161lbs (hard gainer)
bf: 12 ( using the pic charts online)
Job: construction(heavy highway)
I've been into Working out/fitness for about 10 years on and off. Got out of the marines a couple years ago. I eat between 3k 3.5k cals a day that includes a serving of either the serious mass weight gainer or the bsn true mass. I work out four days a week after work ( which is an 8-10 hour workout lol). I try to stick to compound movements and take about 1.5-2 minutes between sets. My first order of kalpa test p should arrive soon( test p 100x2, and the basic pct pack from gbn. Any advice is welcome , thanks in advance.]]> Age:26
Height:5'11
weight:161lbs (hard gainer)
bf: 12 ( using the pic charts online)
Job: construction(heavy highway)
I've been into Working out/fitness for about 10 years on and off. Got out of the marines a couple years ago. I eat between 3k 3.5k cals a day that includes a serving of either the serious mass weight gainer or the bsn true mass. I work out four days a week after work ( which is an 8-10 hour workout lol). I try to stick to compound movements and take about 1.5-2 minutes between sets. My first order of kalpa test p should arrive soon( test p 100x2, and the basic pct pack from gbn. Any advice is welcome , thanks in advance.]]> https://hypermuscles.com/showthread.php?tid=4327 Sat, 29 Jun 2013 23:44:27 +0000 Bishvabis]]> https://hypermuscles.com/showthread.php?tid=4327 https://hypermuscles.com/showthread.php?tid=4297 Thu, 13 Jun 2013 12:48:58 +0000 stillgoingstron]]> https://hypermuscles.com/showthread.php?tid=4297
This first post is a bit of a book, but after today they'll be down to a few paragraphs!

Bit of background first. I'm fifty two, been training for about thirty years, mainly for general fitness rather than size etc.

My intention is to run 400mls per week of Test E for 12 weeks and see how it goes. I'm not so concerned with putting on as much size as I can, at this stage I'm just trying to regain and maybe surpass what I had twenty years ago.

I have my training cycle all sorted and to be honest, it isn't really much different to the cycles I do generally. I usually train two days on, a day off, two days on and then two off, but if I feel I'm overdoing it or work gets in the way and I need an extra day I'll take one. Tempting though it is to train more often when I'm feeling good I try not to as it usually catches up eventually.

Even though I'm (almost) doing the generally accepted beginners cycle I still intend it to be a personal experiment. By that I mean I'm not going to get carried away and add more test, nor add anything else. That said, I have Arimidex to use on cycle and Nolvadex to use for PCT. I won't touch clomid as my eyes are blurry enough as it is!

Any suggestions are more than welcome, but please don't be offended if I don't take any/all advice offered. There are so many different opinions that to do as everyone suggest is impossible. I reached the decision to run 400ml per week as a result of suggestions and research. At my age I need to keep an eye on sides more than most, so until I know how I react I won't be adding more test.

The reason this post is a bit of a book is because I'll have to back date a bit here because I did my first pin on 5th June so I'll start my log then, even though I've been following my present training cycle since early May.

I cracked a rib about three months ago and wasn't able to train - not properly anyway - for about 5 weeks, so when I resumed training I trained hard and ate too much. During that time I put on about 8lbs, some muscle, some not.

I've posted a few times about reducing carbs to lose fat and I usually follow a fairly low carb diet, anything between 80g to 200g daily. But not for those 5 weeks though! Why don't I take my own advice!!! I was eating more like 400g daily and boy does it show. My point is that since a week before my first pin I've cut back on the carbs to my usual average of about 100g daily and I don't seem to losing much weight (although I don't feel as fat or bloated). I need to find the magic point at which I can gain muscle without getting fat, so until that happens I won't be eating like a ravenous pig.

Enough of that. Here's my log . . .

5th June

I posted a thread about my first pin so I won't go on about it too much here. Let's just say that I squirted a tiny amount (20ml of test) in my outer quad just to make sure it wasn't some sort of deadly poison and then pinned another 200ml the following day.

I didn't train today for various reasons. I feel I should add that I had followed my routine right up until 4th June, so inadvertently I'm treating these following few days of no training as a well earned break.

8th June

Chest Workout - Home Gym
I'm following the rep routine as suggested by CC (can't remember where offhand). I've never done it this way before but after translating the suggested percentages to different exercises I've found that I hit the perfect weight. I'll be honest, I don't understand the science behind it etc but it seems to work!

Flat Bench Olympic Bar Bench Press
3 warm up sets of 10, 2 and 2 reps
3 sets of 6, 7 and 7 reps
The final rep of each working set was just about all I could push. No rest/pause, drop sets or assistance just yet.

Incline Dumbbell Presses
3 sets of 6, 7 and 7 reps
Again, the final rep of each working set was just about all I could push.

And then loads of dumbbell and hammer curls

I also pinned 175ml of test. That should have been 200ml but I read the syringe wrong. We live and learn.

A quick word on the after effects of pinning. I wouldn't call it pain as such but for about three days after each one it feels as though I've been deadlegged.


9th June

Back Workout - At work Gym

Seated Rows with V Handle
3 warm up sets, then 3 working sets of 10 reps.

Wide Grip Lat Pull Downs
3 warm up sets, then 3 working sets of 10 reps.

Deadlifts
3 warm up sets, then 3 working sets of 8,6 and 4 reps.


11th June

No workout but when I got home I pinned another 200ml. This time it was a bit of a comedy drama. Did all the usual things . . . warmed the oil, cleaned the vial, big needle to draw, small needle to inject, cleaned my quad, stuck the needle in, aspirated, no blood and slowly squeezed til the bubble of air goes in, leave it there for a bit and pull out. And then blood started coming out. Not loads, but enough to have me shitting myself coz I had nothing to stop the flow or clean up the mess!!! To cut a long story short I used my finger (not on the pin site) to clean it off my leg and rather than wipe it on my shirt I licked my finger clean - a few times, yuk! Then I worried about the health benefits of drinking test e, coz the blood tasted quite oily. Ice cream definitely tastes nicer! Anyway, I got away with it. I'm still here two days later and I've added some cotton wool and some much larger wipes to my little secret box of tricks that I keep in my little secret hiding place.

While driving around the following day I felt a small lump where I'd pinned. When I was finally able to have a look without scaring any passing women and children all I saw was a bruise. I presume this is where the blood has spread just under the skin where I pinned. It doesn't hurt and to be honest the dead leg feeling this time is much less than he first two goes (I don’t really count pinning 80mls of oil with a dribble of test as a go!).

12th June

Shoulders and Triceps Workout - At Home Gym

Seated Leverage Gym Shoulder Presses
1st warm up: 10 reps
2nd warm up: 2 reps
3rd warm up: 2 reps
1st working set: 6 reps
2nd working set: 7 reps
3rd working set: 7 reps

I found the last rep of all three working sets was spot on!

Seated Arnold Presses

1st warm up: 10 reps
2nd warm up: 3 reps
3rd warm up: 3 reps
1st working set: 6 reps
2nd working set: 7 reps
3rd working set: 9 reps

Same as above but managed 9 reps on the last set!

Easibar Upright Rows
After warming up I did three working sets of 10, 8 and 8.

This can be quite a damaging exercise if not performed properly or with too much weight and I find using an easibar puts much less stress on my shoulders.

I finished by doing loads of triceps pressdowns, using two arms and single arms.


13th June

Worked all day yesterday and then after a few hours break worked all night. I'm working tonight again, so this is one of those occasions where I'll take an extra day off. Leg day has been put back til tomorrow.

Have a good day everyone and I'll post again tomorrow.
]]>
This first post is a bit of a book, but after today they'll be down to a few paragraphs!

Bit of background first. I'm fifty two, been training for about thirty years, mainly for general fitness rather than size etc.

My intention is to run 400mls per week of Test E for 12 weeks and see how it goes. I'm not so concerned with putting on as much size as I can, at this stage I'm just trying to regain and maybe surpass what I had twenty years ago.

I have my training cycle all sorted and to be honest, it isn't really much different to the cycles I do generally. I usually train two days on, a day off, two days on and then two off, but if I feel I'm overdoing it or work gets in the way and I need an extra day I'll take one. Tempting though it is to train more often when I'm feeling good I try not to as it usually catches up eventually.

Even though I'm (almost) doing the generally accepted beginners cycle I still intend it to be a personal experiment. By that I mean I'm not going to get carried away and add more test, nor add anything else. That said, I have Arimidex to use on cycle and Nolvadex to use for PCT. I won't touch clomid as my eyes are blurry enough as it is!

Any suggestions are more than welcome, but please don't be offended if I don't take any/all advice offered. There are so many different opinions that to do as everyone suggest is impossible. I reached the decision to run 400ml per week as a result of suggestions and research. At my age I need to keep an eye on sides more than most, so until I know how I react I won't be adding more test.

The reason this post is a bit of a book is because I'll have to back date a bit here because I did my first pin on 5th June so I'll start my log then, even though I've been following my present training cycle since early May.

I cracked a rib about three months ago and wasn't able to train - not properly anyway - for about 5 weeks, so when I resumed training I trained hard and ate too much. During that time I put on about 8lbs, some muscle, some not.

I've posted a few times about reducing carbs to lose fat and I usually follow a fairly low carb diet, anything between 80g to 200g daily. But not for those 5 weeks though! Why don't I take my own advice!!! I was eating more like 400g daily and boy does it show. My point is that since a week before my first pin I've cut back on the carbs to my usual average of about 100g daily and I don't seem to losing much weight (although I don't feel as fat or bloated). I need to find the magic point at which I can gain muscle without getting fat, so until that happens I won't be eating like a ravenous pig.

Enough of that. Here's my log . . .

5th June

I posted a thread about my first pin so I won't go on about it too much here. Let's just say that I squirted a tiny amount (20ml of test) in my outer quad just to make sure it wasn't some sort of deadly poison and then pinned another 200ml the following day.

I didn't train today for various reasons. I feel I should add that I had followed my routine right up until 4th June, so inadvertently I'm treating these following few days of no training as a well earned break.

8th June

Chest Workout - Home Gym
I'm following the rep routine as suggested by CC (can't remember where offhand). I've never done it this way before but after translating the suggested percentages to different exercises I've found that I hit the perfect weight. I'll be honest, I don't understand the science behind it etc but it seems to work!

Flat Bench Olympic Bar Bench Press
3 warm up sets of 10, 2 and 2 reps
3 sets of 6, 7 and 7 reps
The final rep of each working set was just about all I could push. No rest/pause, drop sets or assistance just yet.

Incline Dumbbell Presses
3 sets of 6, 7 and 7 reps
Again, the final rep of each working set was just about all I could push.

And then loads of dumbbell and hammer curls

I also pinned 175ml of test. That should have been 200ml but I read the syringe wrong. We live and learn.

A quick word on the after effects of pinning. I wouldn't call it pain as such but for about three days after each one it feels as though I've been deadlegged.


9th June

Back Workout - At work Gym

Seated Rows with V Handle
3 warm up sets, then 3 working sets of 10 reps.

Wide Grip Lat Pull Downs
3 warm up sets, then 3 working sets of 10 reps.

Deadlifts
3 warm up sets, then 3 working sets of 8,6 and 4 reps.


11th June

No workout but when I got home I pinned another 200ml. This time it was a bit of a comedy drama. Did all the usual things . . . warmed the oil, cleaned the vial, big needle to draw, small needle to inject, cleaned my quad, stuck the needle in, aspirated, no blood and slowly squeezed til the bubble of air goes in, leave it there for a bit and pull out. And then blood started coming out. Not loads, but enough to have me shitting myself coz I had nothing to stop the flow or clean up the mess!!! To cut a long story short I used my finger (not on the pin site) to clean it off my leg and rather than wipe it on my shirt I licked my finger clean - a few times, yuk! Then I worried about the health benefits of drinking test e, coz the blood tasted quite oily. Ice cream definitely tastes nicer! Anyway, I got away with it. I'm still here two days later and I've added some cotton wool and some much larger wipes to my little secret box of tricks that I keep in my little secret hiding place.

While driving around the following day I felt a small lump where I'd pinned. When I was finally able to have a look without scaring any passing women and children all I saw was a bruise. I presume this is where the blood has spread just under the skin where I pinned. It doesn't hurt and to be honest the dead leg feeling this time is much less than he first two goes (I don’t really count pinning 80mls of oil with a dribble of test as a go!).

12th June

Shoulders and Triceps Workout - At Home Gym

Seated Leverage Gym Shoulder Presses
1st warm up: 10 reps
2nd warm up: 2 reps
3rd warm up: 2 reps
1st working set: 6 reps
2nd working set: 7 reps
3rd working set: 7 reps

I found the last rep of all three working sets was spot on!

Seated Arnold Presses

1st warm up: 10 reps
2nd warm up: 3 reps
3rd warm up: 3 reps
1st working set: 6 reps
2nd working set: 7 reps
3rd working set: 9 reps

Same as above but managed 9 reps on the last set!

Easibar Upright Rows
After warming up I did three working sets of 10, 8 and 8.

This can be quite a damaging exercise if not performed properly or with too much weight and I find using an easibar puts much less stress on my shoulders.

I finished by doing loads of triceps pressdowns, using two arms and single arms.


13th June

Worked all day yesterday and then after a few hours break worked all night. I'm working tonight again, so this is one of those occasions where I'll take an extra day off. Leg day has been put back til tomorrow.

Have a good day everyone and I'll post again tomorrow.
]]> https://hypermuscles.com/showthread.php?tid=4286 Tue, 11 Jun 2013 12:06:38 +0000 Nalle]]> https://hypermuscles.com/showthread.php?tid=4286 My goals: visible abs, maintain muscle mass and strength

Starting stats: 95kg, around 20% BF

Diet:
Breakfast - 4 whole eggs + 3 egg whites + 50mg of oats + banana
Shake #1 - 35g of protein with 1.5% milk
Lunch - 250g of chicken + vegetables
Snack - tuna, yogurt, ham, ... at least 50g of protein
Shake #2 - same as the #1
Dinner - same as my lunch
Last meal - cottage cheese right before bed

Cardio: 30 minute of jogging 3x a week before breakfast

Training: not sure yet.]]> My goals: visible abs, maintain muscle mass and strength

Starting stats: 95kg, around 20% BF

Diet:
Breakfast - 4 whole eggs + 3 egg whites + 50mg of oats + banana
Shake #1 - 35g of protein with 1.5% milk
Lunch - 250g of chicken + vegetables
Snack - tuna, yogurt, ham, ... at least 50g of protein
Shake #2 - same as the #1
Dinner - same as my lunch
Last meal - cottage cheese right before bed

Cardio: 30 minute of jogging 3x a week before breakfast

Training: not sure yet.]]> https://hypermuscles.com/showthread.php?tid=4284 Mon, 10 Jun 2013 14:40:58 +0000 andyebs]]> https://hypermuscles.com/showthread.php?tid=4284 so hear goes

warm up
5mins skipping rope
light rear delt 25 reps

chest
25 press ups
declind bench press 12,10,8,8
incline bench press 12,10,8,6
incline fly 12,10,8
flat fly 12,10,8
15 press ups

tri
close grip bench 12,10,8,8
dumbell kick backs 12,12,10,10
bench dips 20,15,15,10

forget to bring my gym bag so done this on home gym that have at work]]> so hear goes

warm up
5mins skipping rope
light rear delt 25 reps

chest
25 press ups
declind bench press 12,10,8,8
incline bench press 12,10,8,6
incline fly 12,10,8
flat fly 12,10,8
15 press ups

tri
close grip bench 12,10,8,8
dumbell kick backs 12,12,10,10
bench dips 20,15,15,10

forget to bring my gym bag so done this on home gym that have at work]]>