500lbs soon.
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Yeah its close thank you
Worf
Member
How’s everything feeling?
Btcowboy
Member
All feels pretty good, no complaints... today after 10hrs of FF training yesterday pretty stiff and wore out lol..
Worf
Member
Here my training recommendations for the week
Week 3
Mon:
Box Squats to parallel
3x5 RPE 8.5
Barbell Lunges 3x8 Rpe8
Calf Raises
3x30
Seated Pause Dbell Shrugs
Wed:
Bench Variant
Cg Bp
3x6 RPE 8
Incline Dbell Press
3x10
Bench Leg raises
3x25
Kneeling Bench Dbell rows
3x8
Friday: Deadlift
Defecit Deadlift -2”
Work up to 3x3 @80%
BSS
3x8 each leg RPE 7.5
Gobblet Squats
2x10 RPE 6
Crunches 2x50
Sat: Bench
Paused Bench
Work up to 3 rep at 85-90%
Clapping push ups
3x10
Rev Grip Barbell Rows
3x12 Rpe7.5
RTE (rolling Tricep extension)
3x15
Week 3
Mon:
Box Squats to parallel
3x5 RPE 8.5
Barbell Lunges 3x8 Rpe8
Calf Raises
3x30
Seated Pause Dbell Shrugs
Wed:
Bench Variant
Cg Bp
3x6 RPE 8
Incline Dbell Press
3x10
Bench Leg raises
3x25
Kneeling Bench Dbell rows
3x8
Friday: Deadlift
Defecit Deadlift -2”
Work up to 3x3 @80%
BSS
3x8 each leg RPE 7.5
Gobblet Squats
2x10 RPE 6
Crunches 2x50
Sat: Bench
Paused Bench
Work up to 3 rep at 85-90%
Clapping push ups
3x10
Rev Grip Barbell Rows
3x12 Rpe7.5
RTE (rolling Tricep extension)
3x15
Btcowboy
Member
On it thanks very much
Btcowboy
Member
Wk 3
Box squat to parallel
135x8
225x5
245x5
265x5
285x5
315x3 not quite as worf planned but wanted to get 3 plates
Barbell lunges these suck lol or at least I suck at them wobbly and felt sharp pain on stretch upper outer quad.... anyways
45x8
65x8
85x8
Calf raises from blocks using SSB
45x30
65x30
75x30
Seated DB paused shrugs
60x12
80x12
90x12
Box squat to parallel
135x8
225x5
245x5
265x5
285x5
315x3 not quite as worf planned but wanted to get 3 plates
Barbell lunges these suck lol or at least I suck at them wobbly and felt sharp pain on stretch upper outer quad.... anyways
45x8
65x8
85x8
Calf raises from blocks using SSB
45x30
65x30
75x30
Seated DB paused shrugs
60x12
80x12
90x12
Worf
Member
If it’s there go for it, if it’s not call it. Only you know how your body is doing day to day.
That’s why I refuse to do lunges—my ass will fall over lmao.
Btcowboy
Member
Yeah would have been funny to watch if I was at a commercial gym lol...
May have to try it with SSB or just do DBs...Never was a fan of them to begin with, remember a Meadows program I ran was 3 or 4 sets by alot after a crazy leg workout and near puked in the gym. Took me 3 or 4 days to feel normal again and I am not talking doms lol
Worf
Member
I definitely struggled with them as well, not so bad if you knock out all the reps for one lead leg and then switch and repeat. Trying to alternate lead leg each Rep is a balance exercise. Only thing that I found worse is barbell Bulgarian split squats
Btcowboy
Member
Which you happen to have also put in for this week for me lol
Btcowboy
Member
Not barbell though
Oldschool
New Member
Used to love leg day! We would hit it hard with squats, leg press, leg curls and extensions. Then take a bar and a couple 45’s. Start at one goal line and lunge to the other goal line. Lots of puke piles but legs got strong and big. Lol. Lunges will take it to the next level. Hard core shit.
Btcowboy
Member
Week 3 day 2
CG bench
135x8
185x6
205x3x6
Backdown 175x8
Incline Dumbell press
40x12
60x3x10
Band Push down
3x30
Band Face pull
2x30
Bench leg raise
1x25
1x6 then cramped up hard for 10 mins
1 arm DB bench row
60x8
80x8
100x8
CG bench
135x8
185x6
205x3x6
Backdown 175x8
Incline Dumbell press
40x12
60x3x10
Band Push down
3x30
Band Face pull
2x30
Bench leg raise
1x25
1x6 then cramped up hard for 10 mins
1 arm DB bench row
60x8
80x8
100x8
Btcowboy
Member
a bitch about duties, exchange rate and shipping to Canada.
Elitefts Mountain Dog Band pack 109 us with all in was 303 canadian.... got to find something else, see what I can price out with Rogue may be the same amount
Elitefts Mountain Dog Band pack 109 us with all in was 303 canadian.... got to find something else, see what I can price out with Rogue may be the same amount
Btcowboy
Member
I would need 2 of those correct?
Btcowboy
Member
Amazon.ca
Worf
Member
Jesus that seems like robbery . I looked up the exchange rate, makes it triple the price in usd equivalent. I suspect there’s not many companies in snow Mexico that sell that type of thing or have any left in stock
