HIGHRISK
Member
Keep up the good work. Definitely see a difference.
MESO-Rx
Anabolic Steroids
First Bodybuilding Contest Prep Log
- Thread starter Juicestin
- Start date
Juicestin
Member
Thanks man - I appreciate the support!!
Juicestin
Member
Tuesday July 2nd
45 Min fasted treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
725 am - 810 am
CHEST, SHOULDERS, AND TRICEPS
Start: 510 pm
Chest
1. Smith Machine Incline press - Warmup: 2.5# Rotater Cuff Moves x 2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 95# PS 1x10, 102.5# PS 1x8, 107.5# PS 1x7, 95# PS 1x8 + double drop 70#PSx6 45#PSx9
2. Hammer strength wide grip Press - 125# PS 1x12, 140# PS 1x10, 150# PS 1x10, 160# PS 1x9 + double drop 90#PSx8 70# PSx8
3. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 1x8+ double drop 40#x7 30#x8
Shoulders
1. Smith Machine Shoulder Press - Warmup: 35# PS 1x12; Working: 45# PS 1x10, 50# PS 1x10, 55# PS 1x7 + double drop 35#PSx10 25#PSx12
2. Machine Lateral Raise - 90# 1x15, 100# 1x15, 110# 1x15, 120# 1x13 + double drop 90#x12 60#x10
3a. Hammer Strenth Pin Loaded Shoulder Press - 80# 1x12, 90# 1x12, 100# 1x12 + double drop 70#x7 50#x8
SUPERSET WITH
3b. Bent over Dumbbell Rear Delt Raise - 35s 1x15, 45s 1x15, 50s 1x15 + Dropx35sx10
Triceps
1. Close grip smith machine press -Warmup: 35# PS 1x10; Working: 50# PS 1x10, 60# PS 1x10, 70# PS 1x8, 75# PS 1x8 + dropx50#PSx8
2. EZ bar incline bench overhead skull crushers - 70# 1x12, 90# 1x12, 100# 1x9, 90# 1x11 + dropx70#x8
Finish: 720 pm
45 Min fasted treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
725 am - 810 am
CHEST, SHOULDERS, AND TRICEPS
Start: 510 pm
Chest
1. Smith Machine Incline press - Warmup: 2.5# Rotater Cuff Moves x 2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 95# PS 1x10, 102.5# PS 1x8, 107.5# PS 1x7, 95# PS 1x8 + double drop 70#PSx6 45#PSx9
2. Hammer strength wide grip Press - 125# PS 1x12, 140# PS 1x10, 150# PS 1x10, 160# PS 1x9 + double drop 90#PSx8 70# PSx8
3. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 1x8+ double drop 40#x7 30#x8
Shoulders
1. Smith Machine Shoulder Press - Warmup: 35# PS 1x12; Working: 45# PS 1x10, 50# PS 1x10, 55# PS 1x7 + double drop 35#PSx10 25#PSx12
2. Machine Lateral Raise - 90# 1x15, 100# 1x15, 110# 1x15, 120# 1x13 + double drop 90#x12 60#x10
3a. Hammer Strenth Pin Loaded Shoulder Press - 80# 1x12, 90# 1x12, 100# 1x12 + double drop 70#x7 50#x8
SUPERSET WITH
3b. Bent over Dumbbell Rear Delt Raise - 35s 1x15, 45s 1x15, 50s 1x15 + Dropx35sx10
Triceps
1. Close grip smith machine press -Warmup: 35# PS 1x10; Working: 50# PS 1x10, 60# PS 1x10, 70# PS 1x8, 75# PS 1x8 + dropx50#PSx8
2. EZ bar incline bench overhead skull crushers - 70# 1x12, 90# 1x12, 100# 1x9, 90# 1x11 + dropx70#x8
Finish: 720 pm
Juicestin
Member
Wednesday July 3rd
Start: 730 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline
Abdominals
1. Lying Machine Weighted Crunch - Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x15
2a. Bodyweight Hanging Knee Raises - 2x20, 1x25
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x15 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 835 am
BACK, TRAPS, AND BICEPS
Start: 535pm
Back
1. Deadlift - Warmup: 135# 2x8, 225# 1x6, 315# 1x6; Working: 405# 1x6, 420# 1x6, 435# 1x6
2. Overhand barbell row - 205# 1x10, 240# 1x10, 260# 1x10, 280# 1x10
3. Hammer Strength Plate Loaded Low Row - 135# PS 1x12, 150# PS 1x12, 160# PS 1x10 + double drop 90#PSx9 70# PSx12
4. Incline chest supported two handed Dumbbell Row - 60s 1x12, 65s 1x10, 55s 1x12
Traps
1. Barbell Shrug - 250# 1x15, 280# 1x15, 300# 1x15, 320# 1x15 + double drop 225#x12 135#x20
Biceps
1. Barbell Curl - Warmup: 45# 1x15; Working: 80# 1x12, 90# 1x12, 100# 1x12, 110# 1x12 + double drop 85#x7 65#x8
2. Uni-Lateral Dumbbell Preacher Curl - 20s 1x12, 25s 1x12, 30s 1x9, 25s 1x12 + dropx15sx8
CARDIO
15 mins stairmaster @ level 6
Finish: 750 pm
Start: 730 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline
Abdominals
1. Lying Machine Weighted Crunch - Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x15
2a. Bodyweight Hanging Knee Raises - 2x20, 1x25
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x15 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 835 am
BACK, TRAPS, AND BICEPS
Start: 535pm
Back
1. Deadlift - Warmup: 135# 2x8, 225# 1x6, 315# 1x6; Working: 405# 1x6, 420# 1x6, 435# 1x6
2. Overhand barbell row - 205# 1x10, 240# 1x10, 260# 1x10, 280# 1x10
3. Hammer Strength Plate Loaded Low Row - 135# PS 1x12, 150# PS 1x12, 160# PS 1x10 + double drop 90#PSx9 70# PSx12
4. Incline chest supported two handed Dumbbell Row - 60s 1x12, 65s 1x10, 55s 1x12
Traps
1. Barbell Shrug - 250# 1x15, 280# 1x15, 300# 1x15, 320# 1x15 + double drop 225#x12 135#x20
Biceps
1. Barbell Curl - Warmup: 45# 1x15; Working: 80# 1x12, 90# 1x12, 100# 1x12, 110# 1x12 + double drop 85#x7 65#x8
2. Uni-Lateral Dumbbell Preacher Curl - 20s 1x12, 25s 1x12, 30s 1x9, 25s 1x12 + dropx15sx8
CARDIO
15 mins stairmaster @ level 6
Finish: 750 pm
Juicestin
Member
Thursday July 4th
Start: 130 pm
45 min outdoor walk - I had to work from 5 am to 1 pm today and my gym was only open from 7 am to 1 pm today so I had to do an outdoor walk to execute my cardio today
Finish: 215 pm
OFF FROM WEIGHT TRAINING
Start: 130 pm
45 min outdoor walk - I had to work from 5 am to 1 pm today and my gym was only open from 7 am to 1 pm today so I had to do an outdoor walk to execute my cardio today
Finish: 215 pm
OFF FROM WEIGHT TRAINING
Juicestin
Member
My coach and I have planned my tentative PED protocol for 12 weeks out to 2 weeks out so I’m going to share that here along with the protocol I’ve used up to this point. This is all subject to change depending on results but we both feel this should be more than adequate and, if I do everything I need to do in the kitchen and in the gym, will support those efforts and provide the progress we’re seeking in order for me to be stage ready on September 28th. This is far and away my most aggressive cycle and, in my opinion, not a safe or conservative approach but my coach and I talked about it and I told him I’m willing to do WHATEVER is necessary to look my absolute best come show day in ALL ASPECTS of our plan: diet, cardio, training, supplementation, and drugs. Without any further conjecture, here is my tentative PED protocol:
WEEKS 19 - 12; 5/20/19 - 7/5/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
400 mg Nandrolone Phenylpropionate per week (100 mg M, W, Th, Sa)
75 mg Oral Turinabol every day (25 mg meal 1, 25 mg pre-workout, 25 mg meal 6)
3 iu Serostim GH every day (1.5 iu upon waking, 1.5 iu before bed)
.5 mg Arimidex every other day
WEEKS 12 - 10; 7/6/19 - 7/19/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
400 mg Nandrolone Phenylpropionate per week (100 mg M, W, Th, Sa)
75 mg Oral Turinabol every day (25 mg meal 1, 25 mg pre-workout, 25 mg meal 6)
3 iu Serostim GH every day (1.5 iu upon waking, 1.5 iu before bed)
.5 mg Arimidex every other day
25 mcg Clebuterol (12.5 mcg upon waking, 12.5 mcg meal 3)
WEEKS 10 - 8; 7/20/19 - 8/2/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
300 mg Methenolone Enanthate per week (75 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
4 iu Serostim GH every day (2 iu upon waking, 2 iu before bed)
.5 mg Arimidex every other day
37.5 mcg Clebuterol (25 mcg upon waking, 12.5 mcg meal 3)
WEEKS 8 - 6; 8/3/19 - 8/16/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
300 mg Methenolone Enanthate per week (75 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
4 iu Serostim GH every day (2 iu upon waking, 2 iu before bed)
.5 mg Arimidex every other day
50 mcg Clebuterol (25 mcg upon waking, 25 mcg meal 3)
WEEKS 6 - 4; 8/17/19 - 8/30/19
1000 mg Testosterone Cypionate per week (200 mg M, W, Th, F, Su)
400 mg Methenolone Enanthate per week (80 mg M, W, Th, F, Su)
500 mg Drostanolone Propionate per week (100 mg M, W, Th, F, Su)
500 mg Trenbolone Acetate per week (100 mg M, W, Th, F, Su)
50 mg Oral Winstrol every day (25 mg meal 1, 25 mg pre-workout)
50 mg Proviron every day (25 mg meal 1, 25 mg pre-workout)
5 iu Serostim GH every day (2.5 iu upon waking, 2.5 iu before bed)
1 mg Arimidex every other day
62.5 mcg Clebuterol (37.5 mcg upon waking, 25 mcg meal 3)
WEEKS 4 - 2; 8/31/19 - 9/13/19
1000 mg Testosterone Cypionate per week (200 mg M, W, Th, F, Su)
400 mg Methenolone Enanthate per week (80 mg M, W, Th, F, Su)
500 mg Drostanolone Propionate per week (100 mg M, W, Th, F, Su)
500 mg Trenbolone Acetate per week (100 mg M, W, Th, F, Su)
50 mg Oral Winstrol every day (25 mg meal 1, 25 mg pre-workout)
50 mg Proviron every day (25 mg meal 1, 25 mg pre-workout)
15 mg Halotestin every day (15 mg pre-workout)
5 iu Serostim GH every day (2.5 iu upon waking, 2.5 iu before bed)
1 mg Arimidex every other day
75 mcg Clebuterol (37.5 mcg upon waking, 37.5 mcg meal 3)
T3 is not currently part of the plan but is in the toolbox if we need it. We’re hoping to avoid it but if I fall behind or have extremely stubborn body fat we will implement it.
-Juicestin
WEEKS 19 - 12; 5/20/19 - 7/5/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
400 mg Nandrolone Phenylpropionate per week (100 mg M, W, Th, Sa)
75 mg Oral Turinabol every day (25 mg meal 1, 25 mg pre-workout, 25 mg meal 6)
3 iu Serostim GH every day (1.5 iu upon waking, 1.5 iu before bed)
.5 mg Arimidex every other day
WEEKS 12 - 10; 7/6/19 - 7/19/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
400 mg Nandrolone Phenylpropionate per week (100 mg M, W, Th, Sa)
75 mg Oral Turinabol every day (25 mg meal 1, 25 mg pre-workout, 25 mg meal 6)
3 iu Serostim GH every day (1.5 iu upon waking, 1.5 iu before bed)
.5 mg Arimidex every other day
25 mcg Clebuterol (12.5 mcg upon waking, 12.5 mcg meal 3)
WEEKS 10 - 8; 7/20/19 - 8/2/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
300 mg Methenolone Enanthate per week (75 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
4 iu Serostim GH every day (2 iu upon waking, 2 iu before bed)
.5 mg Arimidex every other day
37.5 mcg Clebuterol (25 mcg upon waking, 12.5 mcg meal 3)
WEEKS 8 - 6; 8/3/19 - 8/16/19
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
300 mg Methenolone Enanthate per week (75 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
4 iu Serostim GH every day (2 iu upon waking, 2 iu before bed)
.5 mg Arimidex every other day
50 mcg Clebuterol (25 mcg upon waking, 25 mcg meal 3)
WEEKS 6 - 4; 8/17/19 - 8/30/19
1000 mg Testosterone Cypionate per week (200 mg M, W, Th, F, Su)
400 mg Methenolone Enanthate per week (80 mg M, W, Th, F, Su)
500 mg Drostanolone Propionate per week (100 mg M, W, Th, F, Su)
500 mg Trenbolone Acetate per week (100 mg M, W, Th, F, Su)
50 mg Oral Winstrol every day (25 mg meal 1, 25 mg pre-workout)
50 mg Proviron every day (25 mg meal 1, 25 mg pre-workout)
5 iu Serostim GH every day (2.5 iu upon waking, 2.5 iu before bed)
1 mg Arimidex every other day
62.5 mcg Clebuterol (37.5 mcg upon waking, 25 mcg meal 3)
WEEKS 4 - 2; 8/31/19 - 9/13/19
1000 mg Testosterone Cypionate per week (200 mg M, W, Th, F, Su)
400 mg Methenolone Enanthate per week (80 mg M, W, Th, F, Su)
500 mg Drostanolone Propionate per week (100 mg M, W, Th, F, Su)
500 mg Trenbolone Acetate per week (100 mg M, W, Th, F, Su)
50 mg Oral Winstrol every day (25 mg meal 1, 25 mg pre-workout)
50 mg Proviron every day (25 mg meal 1, 25 mg pre-workout)
15 mg Halotestin every day (15 mg pre-workout)
5 iu Serostim GH every day (2.5 iu upon waking, 2.5 iu before bed)
1 mg Arimidex every other day
75 mcg Clebuterol (37.5 mcg upon waking, 37.5 mcg meal 3)
T3 is not currently part of the plan but is in the toolbox if we need it. We’re hoping to avoid it but if I fall behind or have extremely stubborn body fat we will implement it.
-Juicestin
Subbed Late. Looking good man! Good Luck
Juicestin
Member
Thanks for the support and I appreciate the sub brother!
Juicestin
Member
Friday July 5th
45 min treadmill - 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline; increased the intensity on my cardio slightly today since it was starting to feel a bit easier
730 am - 815 am
THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 505 pm
Hamstrings and Glutes
1a. Adductor - Warmup: 190# 1x15; Working: 275# 1x15, 295# 1x15, 305# 1x15 + Dropx215#x12
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x15; Working: 265# 1x15, 280# 1x15, 295# 1x15 Dropx205#x12
2. Lying Hamstring Curl - 90# 1x15, 105#
1x15, 115# 1x12, 130# 1x12 + double drop 95#x8 65#x8
3a. Romanian Deadlift - Warmup: 185# 1x10; Working: 245# 1x10, 285# 1x10, 315# 1x10
SUPERSET WITH
3b. Seated Hamstring Curl - Warmup: 70# 1x12; Working: 95# 1x12, 100# 1x12, 105# 1x10 double drop 70#x12 55#x20
4a. High and wide Leg Press - 225# PS 1x20, 270# PS 1x20, 315# PS 1x20, 360# PS 1x20
SUPERSET WITH
4b. Glute Bridge - 75# PS 1x15, 90# PS 1x15, 100# PS 1x15, 110# PS 1x15
Quadriceps
1. Quad Extension - FST 7: 155# 7x12
Calves
1. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x15, 85# PS 1x15, 95# PS 1x15, 105# PS 1x15 + double drop 85#PSx12 60#PSx12
2. Standing Calf Raise WITH TOES IN - 195# 1x20, 215# 1x20, 235# 1x17 + double Drop 175#x12 115#x15
CARDIO
15 min stairmaster @ level 6
Finish: 725 pm
45 min treadmill - 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline; increased the intensity on my cardio slightly today since it was starting to feel a bit easier
730 am - 815 am
THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 505 pm
Hamstrings and Glutes
1a. Adductor - Warmup: 190# 1x15; Working: 275# 1x15, 295# 1x15, 305# 1x15 + Dropx215#x12
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x15; Working: 265# 1x15, 280# 1x15, 295# 1x15 Dropx205#x12
2. Lying Hamstring Curl - 90# 1x15, 105#
1x15, 115# 1x12, 130# 1x12 + double drop 95#x8 65#x8
3a. Romanian Deadlift - Warmup: 185# 1x10; Working: 245# 1x10, 285# 1x10, 315# 1x10
SUPERSET WITH
3b. Seated Hamstring Curl - Warmup: 70# 1x12; Working: 95# 1x12, 100# 1x12, 105# 1x10 double drop 70#x12 55#x20
4a. High and wide Leg Press - 225# PS 1x20, 270# PS 1x20, 315# PS 1x20, 360# PS 1x20
SUPERSET WITH
4b. Glute Bridge - 75# PS 1x15, 90# PS 1x15, 100# PS 1x15, 110# PS 1x15
Quadriceps
1. Quad Extension - FST 7: 155# 7x12
Calves
1. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x15, 85# PS 1x15, 95# PS 1x15, 105# PS 1x15 + double drop 85#PSx12 60#PSx12
2. Standing Calf Raise WITH TOES IN - 195# 1x20, 215# 1x20, 235# 1x17 + double Drop 175#x12 115#x15
CARDIO
15 min stairmaster @ level 6
Finish: 725 pm
Juicestin
Member
I constructed a training protocol to implement for the final 12 weeks of my contest prep that my coach has reviewed, tweaked slightly, and approved. I did this for a couple reasons - I’d been performing the same movements in the same order within the same rep ranges for almost 20 weeks since it was giving me good results but both my coach and I feel it was time to switch it up to avoid mental boredom/stagnation and to give my body a shock. Also, we wanted to implement a program that is still centered around heavy, compound lifts with progressive overload but we wanted to add some intensity techniques to the training, particularly supersets, dropsets, partials, and rest pauses. Here is the training protocol we plan to execute for the final 12 weeks, beginning today:
TRAINING SPLIT
Day 1: Push
Day 2: Pull
Day 3: Thighs and Calves, ham and glute focus
Day 4: Off; Abs with cardio
Day 5: Push
Day 6: Pull
Day 7: Thighs and calves, quad focus
Day 8: Off; Abs with cardio
REPEAT
DAY 1: PUSH
Chest
-Smith Machine Incline Press: After a few warmup Sets, Perform 4 working sets of 8-12 reps going as heavy as possible and performing a double rest pause after reaching total failure on the final set
-Incline Dumbbell Fly: Perform 4 working sets of 10-12 reps executing a double drop set after reaching total failure on the final set
-Hammer Strength Pin Loaded Seated Press: Perform 3 working Sets of 10-12 reps performing as many partials as possible after reaching total failure on the final set
SUPERSET WITH
-Pec Deck Fly: Perform 3 working sets of 12 - 15 reps focusing on a slow, deliberate stretch and a hard squeeze at peak contraction with a double drop set after reaching total failure on the final set
Shoulders
-Alternating Dumbbell Lateral Raise and Front Raise: Perform 4 working sets of 12-15 reps focusing on extremely strict form with a hard contraction at the top of each rep and performing as many partials as possible after reaching failure on the final set
-Barbell Seated Shoulder Press: After a couple warmup sets, perform 3 working sets of 8-12 reps going as heavy as possible and performing 2 rest pause sets after reaching failure on the final set
-Hammer Strength Pin Loaded Seated Shoulder Press: Perform 3 working sets of 10 - 12 reps with a double drop set after reaching failure on the final set
SUPERSET WITH:
-Reverse Pec Deck Rear Delt Fly: Perform 3 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
Triceps
-V Bar Pushdown: After a warmup set, perform 3 working sets of 10 - 12 reps with a double drop set after reaching failure on the final set
-Smith Machine Close Grip Bench Press: perform 3 working sets of 8 - 10 reps with a rest pause after reaching failure on the final set
SUPERSET WITH:
-Lying Skull Crushers: perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
DAY 2: PULL
BACK
-Wide Grip Lat Pulldown - After a couple warmup sets, perform 3 working sets of 10 - 12 reps focusing on a hard squeeze through the lats on each rep with a double drop set after reaching failure on the final set
-Underhand Barbell Row - perform 4 working sets of 8 - 10 reps focusing on a hard squeeze through the lats at the top of each rep
-Close Grip Cable Low Row - perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Overhand Chest supported row - perform 3 working sets of 10 - 12 reps with a drop set after reaching failure on the final set
-Deadlift - after a couple warm-up sets, perform 3 sets of 6 - 8 focusing purely on moving the weight using the back muscles
TRAPS
-Machine Shrug - Perform 4 working sets of 15 - 20 reps focusing on a long stretch and hard squeeze on each rep with a double drop set after reaching failure on the final set
BICEPS
-EZ Bar Close Grip Curl - After a warmup set, perform 3 working sets of 10 - 12 reps with a double rest pause after reaching failure on the final set
-Machine Preacher Curl - perform 3 working sets of 12 - 15 reps performing as many partials as possible after reaching failure on the final set
SUPERSET WITH:
-EZ Bar Wide Grip Cable Curl - perform 3 working sets of 10 - 12 reps with a double drop set after reaching failure on the final set
DAY 3: THIGHS AND CALVES; GLUTE AND HAMSTRING FOCUS
THIGHS
-Adductor - After a warmup set, perform 3 working sets of 15 - 20 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Abductor - After a warmup set, perform 3 working sets of 15 - 20 reps with a drop set after reaching failure on the final set
-Lying Hamstring Curl - perform 4 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-High and Wide Stance Leg Press - perform 3 working sets of 15 - 20 reps focusing on squeezing the hamstrings and glutes to move the weight on each rep and executing a rest pause after reaching failure on the final set
SUPERSET WITH:
-Glute Bridge - perform 3 working sets of 15 - 20 reps focusing on moving the weight with just the glutes and executing a drop set after reaching failure on the final set
-Dumbbell Romanian Deadlift - perform 3 working sets of 8 - 10 reps with a long, deliberate stretch and hard squeeze of the hamstrings just short of lockout on each rep
SUPERSET WITH:
-Seated Hamstring Curl - perform 3 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-FST 7 Quad Extension: execute 7 sets of 10 -12 reps with about 30 seconds rest between sets focusing on a long, slow negative and explosive positive with a hard contraction at the top of the movement
CALVES
-Pin Loaded Standing Calf Raise - After a warmup set, perform 4 working sets of 15 - 20 reps with a double drop set after reaching failure on the final set
SUPERSET WITH
-Linear Seated Calf Raise - After a warmup set, perform 4 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
DAY 4: ABDOMINALS WITH CARDIO
-Seated Pin Loaded Ab Crunch - perform 4 working sets of 20 reps focusing on a long stretch and hard squeeze on every rep and executing a double drop set after reaching failure on the final set
-Machine Weighted Oblique Double Crunch - perform 3 working sets of 12 - 15 reps per side focusing on squeezing the oblique and intercostal muscles hard on every rep
-Hanging Leg Raise - perform 3 working sets to failure (unsure how many I can do) concentrating on using my lower ab muscles to raise my legs rather than just swinging them or using my hips to move my legs
DAY 5: PUSH
Chest
-Flat Dumbbell Press: After a few warmup Sets, Perform 3 working sets of 8-12 reps going as heavy as possible while focusing on full reps that maintain tension on the chest throughout the full ROM and executing as many partials as possible after reaching failure on the final set
-Lying Plate Loaded Incline Press: Perform 3 working Sets of 10-12 reps and performing a drop set after reaching total failure on the final set
SUPERSET WITH
-Low Incline Bench Cable Fly: Perform 3 working sets of 12-15 reps focusing on a hard squeeze through the inner chest on every rep and performing a drop set after reaching total failure on the final set
-Hammer Strength Incline Press: perform 3 working sets of 10 - 12 reps with as many partials as possible after reaching failure on the final set
SUPERSET WITH:
-Flat Dumbbell Fly: Perform 3 working sets of 12 - 15 reps focusing on a slow, deliberate stretch and a hard squeeze at peak contraction with a double drop set after reaching total failure on the final set
Shoulders
-Hammer Strength Shoulder Press: After a warmup set, perform 4 working sets of 8 - 12 reps with a double rest pause after reaching failure on the final set
-Cable Front Raise with EZ Bar Attachment: perform 3 working sets of 12 - 15 reps and performing a double drop after reaching failure on the final set
SUPERSET WITH:
-Rear Delt High Rope Pull: Perform 3 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-Unilateral Cable Lateral Raise: perform 4 working sets of 12 - 15 reps executing a drop set after reaching failure on the final set
Triceps
-Rope Pushdown: After a warmup set, perform 3 working sets of 10 - 12 reps with as many partials as possible after reaching failure on the final set
SUPERSET WITH:
-Underhand EZ Bar Pulldown: After a warmup set, perform 3 working sets of 12 - 15 reps with as many partials as possible after reaching failure on the final set
-Overhead EZ Bar Seated Cable Extension: perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Dip/Pressdown Machine: perform 3 working sets of 10 - 12 reps with a drop set after reaching failure on the final set
DAY 5: PULL
BACK
-Hammer Strength Plate Loaded Lat Pulldown - After a couple warmup sets, perform 4 working sets of 10 - 12 reps focusing on a hard squeeze through the lats on each rep with a double rest pause after reaching failure on the final set
-T-Bar Row - perform 3 working sets of 8 - 10 reps focusing on a hard squeeze through the lats on each rep
SUPERSET WITH:
-Hammer Strength Plate Loaded Low row - perform 3 working sets of 10 - 12 reps performing as many partials as possible after reaching failure on the final set
-Mag Close Grip Pulldown - perform 3 working sets of 10 - 12 reps focusing on squeezing the weight down using just the lats with a drop set after reaching failure on the final set
SUPERSET WITH:
-Straight Arm Pulldown - perform 3 sets of 12 - 15 focusing on moving the weight using just the lats and eliminating all swaying and momentum and executing a drop set after reaching failure on the final set
TRAPS
-Smith Machine Shrug - Perform 4 working sets of 15 - 20 reps focusing on a long stretch and hard squeeze on each rep executing a double drop set after reaching failure on the final set
SUPERSET WITH:
-Bent over Dumbbell Shrug - perform 4 working sets of 15 - 20 reps focusing on squeezing the weight up using only the lower trap muscles and doing as many partials as possible after reaching failure on the final set
BICEPS
-Alternating Dumbbell Curls: After a warmup set, perform 3 working set of 10 - 12 reps making sure to get an extremely hard squeeze at the top of each rep with a drop set after reaching failure on the final set
SUPERSET WITH:
-EZ bar Spider Curl - After a warmup set, perform 3 working sets of 10 - 12 reps with as many partials as possible after reaching failure on the final set
-Dumbbell Hammer Curl - perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Reverse Grip EZ Bar Curl - perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
DAY 7: THIGHS AND CALVES; QUAD FOCUS
THIGHS
-Leg Extensions - perform 4 working sets of 12 - 15 reps focusing on a hard squeeze through the quads at the top of each rep with a double drop set after reaching failure on the final set
-Hack Squat (power squat machine with back on pad) - perform 3 working sets of 10 -12 reps with a drop set after reaching failure on the final set
SUPERSET WITH
-Walking Lunges With Straight Bar on Back - perform 3 working sets of 10 - 12 steps per leg continuing with just body weight after reaching failure on the final set and stepping in a manner that targets the quadriceps
-Safety Squat - After a couple warmup sets, perform 3 working sets of 8 - 12 reps with toes slightly pointed out to emphasize quad sweep
-Close Stance Leg Press - perform 3 working sets of 15 - 20 reps focusing on squeezing the weight up with the quads and executing a double rest pause after reaching failure on the final set
CALVES
-Leg Press Calf Raise - After a warmup set, perform 4 working sets of 15 - 20 reps with a long, deliberate stretch and hard squeeze at the top of every rep executing as many partials as possible after reaching failure on the final set
SUPERSET WITH
-Seated Calf Raise - After a warmup set, perform 4 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-Pin Loaded Standing Calf Raise - perform 3 working sets of 15 - 20 reps with a double drop set after reaching failure on the final set
DAY 8: ABDOMINALS WITH CARDIO
-Lying Weighted Crunch - perform 4 working sets focusing on a long stretch and hard squeeze on every rep and executing a double drop set after reaching failure on the final set
-Hanging Knee Raise - perform 3 working sets concentrating on using my lower ab muscles to raise my legs rather than just swinging them or using my hips to move my legs
SUPERSET WITH:
-Machine Weighted Double Crunch - perform 3 working sets of 12 - 15 reps per side focusing on getting a good stretch then squeezing the abs hard on the positive portion of each rep and executing a double drop set after reaching failure on the final set
-Juicestin
TRAINING SPLIT
Day 1: Push
Day 2: Pull
Day 3: Thighs and Calves, ham and glute focus
Day 4: Off; Abs with cardio
Day 5: Push
Day 6: Pull
Day 7: Thighs and calves, quad focus
Day 8: Off; Abs with cardio
REPEAT
DAY 1: PUSH
Chest
-Smith Machine Incline Press: After a few warmup Sets, Perform 4 working sets of 8-12 reps going as heavy as possible and performing a double rest pause after reaching total failure on the final set
-Incline Dumbbell Fly: Perform 4 working sets of 10-12 reps executing a double drop set after reaching total failure on the final set
-Hammer Strength Pin Loaded Seated Press: Perform 3 working Sets of 10-12 reps performing as many partials as possible after reaching total failure on the final set
SUPERSET WITH
-Pec Deck Fly: Perform 3 working sets of 12 - 15 reps focusing on a slow, deliberate stretch and a hard squeeze at peak contraction with a double drop set after reaching total failure on the final set
Shoulders
-Alternating Dumbbell Lateral Raise and Front Raise: Perform 4 working sets of 12-15 reps focusing on extremely strict form with a hard contraction at the top of each rep and performing as many partials as possible after reaching failure on the final set
-Barbell Seated Shoulder Press: After a couple warmup sets, perform 3 working sets of 8-12 reps going as heavy as possible and performing 2 rest pause sets after reaching failure on the final set
-Hammer Strength Pin Loaded Seated Shoulder Press: Perform 3 working sets of 10 - 12 reps with a double drop set after reaching failure on the final set
SUPERSET WITH:
-Reverse Pec Deck Rear Delt Fly: Perform 3 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
Triceps
-V Bar Pushdown: After a warmup set, perform 3 working sets of 10 - 12 reps with a double drop set after reaching failure on the final set
-Smith Machine Close Grip Bench Press: perform 3 working sets of 8 - 10 reps with a rest pause after reaching failure on the final set
SUPERSET WITH:
-Lying Skull Crushers: perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
DAY 2: PULL
BACK
-Wide Grip Lat Pulldown - After a couple warmup sets, perform 3 working sets of 10 - 12 reps focusing on a hard squeeze through the lats on each rep with a double drop set after reaching failure on the final set
-Underhand Barbell Row - perform 4 working sets of 8 - 10 reps focusing on a hard squeeze through the lats at the top of each rep
-Close Grip Cable Low Row - perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Overhand Chest supported row - perform 3 working sets of 10 - 12 reps with a drop set after reaching failure on the final set
-Deadlift - after a couple warm-up sets, perform 3 sets of 6 - 8 focusing purely on moving the weight using the back muscles
TRAPS
-Machine Shrug - Perform 4 working sets of 15 - 20 reps focusing on a long stretch and hard squeeze on each rep with a double drop set after reaching failure on the final set
BICEPS
-EZ Bar Close Grip Curl - After a warmup set, perform 3 working sets of 10 - 12 reps with a double rest pause after reaching failure on the final set
-Machine Preacher Curl - perform 3 working sets of 12 - 15 reps performing as many partials as possible after reaching failure on the final set
SUPERSET WITH:
-EZ Bar Wide Grip Cable Curl - perform 3 working sets of 10 - 12 reps with a double drop set after reaching failure on the final set
DAY 3: THIGHS AND CALVES; GLUTE AND HAMSTRING FOCUS
THIGHS
-Adductor - After a warmup set, perform 3 working sets of 15 - 20 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Abductor - After a warmup set, perform 3 working sets of 15 - 20 reps with a drop set after reaching failure on the final set
-Lying Hamstring Curl - perform 4 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-High and Wide Stance Leg Press - perform 3 working sets of 15 - 20 reps focusing on squeezing the hamstrings and glutes to move the weight on each rep and executing a rest pause after reaching failure on the final set
SUPERSET WITH:
-Glute Bridge - perform 3 working sets of 15 - 20 reps focusing on moving the weight with just the glutes and executing a drop set after reaching failure on the final set
-Dumbbell Romanian Deadlift - perform 3 working sets of 8 - 10 reps with a long, deliberate stretch and hard squeeze of the hamstrings just short of lockout on each rep
SUPERSET WITH:
-Seated Hamstring Curl - perform 3 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-FST 7 Quad Extension: execute 7 sets of 10 -12 reps with about 30 seconds rest between sets focusing on a long, slow negative and explosive positive with a hard contraction at the top of the movement
CALVES
-Pin Loaded Standing Calf Raise - After a warmup set, perform 4 working sets of 15 - 20 reps with a double drop set after reaching failure on the final set
SUPERSET WITH
-Linear Seated Calf Raise - After a warmup set, perform 4 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
DAY 4: ABDOMINALS WITH CARDIO
-Seated Pin Loaded Ab Crunch - perform 4 working sets of 20 reps focusing on a long stretch and hard squeeze on every rep and executing a double drop set after reaching failure on the final set
-Machine Weighted Oblique Double Crunch - perform 3 working sets of 12 - 15 reps per side focusing on squeezing the oblique and intercostal muscles hard on every rep
-Hanging Leg Raise - perform 3 working sets to failure (unsure how many I can do) concentrating on using my lower ab muscles to raise my legs rather than just swinging them or using my hips to move my legs
DAY 5: PUSH
Chest
-Flat Dumbbell Press: After a few warmup Sets, Perform 3 working sets of 8-12 reps going as heavy as possible while focusing on full reps that maintain tension on the chest throughout the full ROM and executing as many partials as possible after reaching failure on the final set
-Lying Plate Loaded Incline Press: Perform 3 working Sets of 10-12 reps and performing a drop set after reaching total failure on the final set
SUPERSET WITH
-Low Incline Bench Cable Fly: Perform 3 working sets of 12-15 reps focusing on a hard squeeze through the inner chest on every rep and performing a drop set after reaching total failure on the final set
-Hammer Strength Incline Press: perform 3 working sets of 10 - 12 reps with as many partials as possible after reaching failure on the final set
SUPERSET WITH:
-Flat Dumbbell Fly: Perform 3 working sets of 12 - 15 reps focusing on a slow, deliberate stretch and a hard squeeze at peak contraction with a double drop set after reaching total failure on the final set
Shoulders
-Hammer Strength Shoulder Press: After a warmup set, perform 4 working sets of 8 - 12 reps with a double rest pause after reaching failure on the final set
-Cable Front Raise with EZ Bar Attachment: perform 3 working sets of 12 - 15 reps and performing a double drop after reaching failure on the final set
SUPERSET WITH:
-Rear Delt High Rope Pull: Perform 3 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-Unilateral Cable Lateral Raise: perform 4 working sets of 12 - 15 reps executing a drop set after reaching failure on the final set
Triceps
-Rope Pushdown: After a warmup set, perform 3 working sets of 10 - 12 reps with as many partials as possible after reaching failure on the final set
SUPERSET WITH:
-Underhand EZ Bar Pulldown: After a warmup set, perform 3 working sets of 12 - 15 reps with as many partials as possible after reaching failure on the final set
-Overhead EZ Bar Seated Cable Extension: perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Dip/Pressdown Machine: perform 3 working sets of 10 - 12 reps with a drop set after reaching failure on the final set
DAY 5: PULL
BACK
-Hammer Strength Plate Loaded Lat Pulldown - After a couple warmup sets, perform 4 working sets of 10 - 12 reps focusing on a hard squeeze through the lats on each rep with a double rest pause after reaching failure on the final set
-T-Bar Row - perform 3 working sets of 8 - 10 reps focusing on a hard squeeze through the lats on each rep
SUPERSET WITH:
-Hammer Strength Plate Loaded Low row - perform 3 working sets of 10 - 12 reps performing as many partials as possible after reaching failure on the final set
-Mag Close Grip Pulldown - perform 3 working sets of 10 - 12 reps focusing on squeezing the weight down using just the lats with a drop set after reaching failure on the final set
SUPERSET WITH:
-Straight Arm Pulldown - perform 3 sets of 12 - 15 focusing on moving the weight using just the lats and eliminating all swaying and momentum and executing a drop set after reaching failure on the final set
TRAPS
-Smith Machine Shrug - Perform 4 working sets of 15 - 20 reps focusing on a long stretch and hard squeeze on each rep executing a double drop set after reaching failure on the final set
SUPERSET WITH:
-Bent over Dumbbell Shrug - perform 4 working sets of 15 - 20 reps focusing on squeezing the weight up using only the lower trap muscles and doing as many partials as possible after reaching failure on the final set
BICEPS
-Alternating Dumbbell Curls: After a warmup set, perform 3 working set of 10 - 12 reps making sure to get an extremely hard squeeze at the top of each rep with a drop set after reaching failure on the final set
SUPERSET WITH:
-EZ bar Spider Curl - After a warmup set, perform 3 working sets of 10 - 12 reps with as many partials as possible after reaching failure on the final set
-Dumbbell Hammer Curl - perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
SUPERSET WITH:
-Reverse Grip EZ Bar Curl - perform 3 working sets of 12 - 15 reps with a drop set after reaching failure on the final set
DAY 7: THIGHS AND CALVES; QUAD FOCUS
THIGHS
-Leg Extensions - perform 4 working sets of 12 - 15 reps focusing on a hard squeeze through the quads at the top of each rep with a double drop set after reaching failure on the final set
-Hack Squat (power squat machine with back on pad) - perform 3 working sets of 10 -12 reps with a drop set after reaching failure on the final set
SUPERSET WITH
-Walking Lunges With Straight Bar on Back - perform 3 working sets of 10 - 12 steps per leg continuing with just body weight after reaching failure on the final set and stepping in a manner that targets the quadriceps
-Safety Squat - After a couple warmup sets, perform 3 working sets of 8 - 12 reps with toes slightly pointed out to emphasize quad sweep
-Close Stance Leg Press - perform 3 working sets of 15 - 20 reps focusing on squeezing the weight up with the quads and executing a double rest pause after reaching failure on the final set
CALVES
-Leg Press Calf Raise - After a warmup set, perform 4 working sets of 15 - 20 reps with a long, deliberate stretch and hard squeeze at the top of every rep executing as many partials as possible after reaching failure on the final set
SUPERSET WITH
-Seated Calf Raise - After a warmup set, perform 4 working sets of 12 - 15 reps with a double drop set after reaching failure on the final set
-Pin Loaded Standing Calf Raise - perform 3 working sets of 15 - 20 reps with a double drop set after reaching failure on the final set
DAY 8: ABDOMINALS WITH CARDIO
-Lying Weighted Crunch - perform 4 working sets focusing on a long stretch and hard squeeze on every rep and executing a double drop set after reaching failure on the final set
-Hanging Knee Raise - perform 3 working sets concentrating on using my lower ab muscles to raise my legs rather than just swinging them or using my hips to move my legs
SUPERSET WITH:
-Machine Weighted Double Crunch - perform 3 working sets of 12 - 15 reps per side focusing on getting a good stretch then squeezing the abs hard on the positive portion of each rep and executing a double drop set after reaching failure on the final set
-Juicestin
Juicestin
Member
Seventh Physique Update: Saturday July 7th, 2019
Today’s Weight (7/6/19): 192.6#
Last Update Weight (6/29/19): 195.1#
Total Weight Change: -2.5#
Days Left to Show: 84
I made more solid progress this week on both the scale and in the progress photos. The scale went down 2.5# and my physique is continuing to take on a harder, defined, and more separated appearance especially in the back shots. I had another week of total adherence to the protocol - I didn’t miss any meals or add any extra meals or food to meals, executed all cardio as prescribed, executed all training sessions with a high level of intensity, and took all PEDs and supplements as indicated. Both my coach and I are increasingly confident in the package we’re going to bring to the stage since we still have 12 weeks to make improvements and ALOT more tools to pull out of our kit to make those improvements. Small adjustments were made for this week - we added one more low day per week and we have added Clen at a very low dose (12.5 mcg upon waking and 12.5 mcg with meal 3) to the PED protocol. Low days are now Sunday, Monday, and Thursday and high days are Tuesday, Wednesday, Friday, and Saturday. My macro profiles remained the same and are as follows:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 4,128 cals, 80 F, 388 C, 467 P
HIGH DAY TOTAL MACROS, OFF DAYS: 4,052 cals, 80 F, 377 C, 459 P
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,670 cals, 72 F, 303 C, 448 P
LOW DAY TOTAL MACROS, OFF DAYS: 3,594 cals, 72 F, 292 C, 440 P
Progress photos are attached.
-Juicestin
Today’s Weight (7/6/19): 192.6#
Last Update Weight (6/29/19): 195.1#
Total Weight Change: -2.5#
Days Left to Show: 84
I made more solid progress this week on both the scale and in the progress photos. The scale went down 2.5# and my physique is continuing to take on a harder, defined, and more separated appearance especially in the back shots. I had another week of total adherence to the protocol - I didn’t miss any meals or add any extra meals or food to meals, executed all cardio as prescribed, executed all training sessions with a high level of intensity, and took all PEDs and supplements as indicated. Both my coach and I are increasingly confident in the package we’re going to bring to the stage since we still have 12 weeks to make improvements and ALOT more tools to pull out of our kit to make those improvements. Small adjustments were made for this week - we added one more low day per week and we have added Clen at a very low dose (12.5 mcg upon waking and 12.5 mcg with meal 3) to the PED protocol. Low days are now Sunday, Monday, and Thursday and high days are Tuesday, Wednesday, Friday, and Saturday. My macro profiles remained the same and are as follows:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 4,128 cals, 80 F, 388 C, 467 P
HIGH DAY TOTAL MACROS, OFF DAYS: 4,052 cals, 80 F, 377 C, 459 P
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,670 cals, 72 F, 303 C, 448 P
LOW DAY TOTAL MACROS, OFF DAYS: 3,594 cals, 72 F, 292 C, 440 P
Progress photos are attached.
-Juicestin
Attachments
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88general88
Member
Just curious your front left foot. Looks swollen on the edge. Is it the photo, or old injury??
Juicestin
Member
I think it looks like that cause I’m gripping the floor to flex my thigh and the pressure of the floor and my toes being curled is making it look swollen lol.
88general88
Member
lol, gripping the floor with your talons
Juicestin
Member
Saturday July 6th
45 Min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline,
710 am - 755 am
CHEST, SHOULDERS, AND TRICEPS
Start: 1215 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff warmupx2, 50s 1x15, 65s 1x12, 80s 1x10; Working: 100s 1x10, 110s 1x10, 120s 1x9 + 2 partials
2a. Lying Plate Loaded Incline Press - 50# PS 1x12, 65# PS 1x10, 70# PS 1x9 + Dropx50#x6
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x15, 50# 1x13, 55# 1x11 + Dropx35#x10
3a. Hammer Strength Incline Press - 90# PS 1x10, 80# PS 1x12, 85# PS 1x10 + 5 partials
SUPERSET WITH
3b. Flat Dumbbell Fly - 50s 1x12, 45s 1x12, 40s 1x13 + double drop 30sx8 20sx12
Shoulders
1. Hammer Strength Shoulder Press -Warmup: 45# PS 1x15; Working: 55# PS 1x12, 65# PS 1x10, 70# PS 1x8, 55# 1x12 + 2x15 second rest pausex3
2a. Cable Front Raise with EZ Bar Attachment - 30# 1x15, 35# 1x13, 1x12 + double drop 25#x6 15#x8
SUPERSET WITH
2b. Rear Delt High Rope Pull - 35# 1x15, 42.5# 1x15, 50# 1x15 double drop 40#x8 30#x8
3. Unilateral Cable Lateral Raise - 10# 3x12, 1x15 + dropx5#x10
Triceps
1a. Rope push down - Warmup: 30# 1x12; Working: 50# 1x12, 55# 1x12, 60# 1x12 + 5 partials
SUPERSET WITH
1b. Underhand EZ Bar Pulldown - Warmup: 42.5# 1x15; Working: 57.5# 1x15, 65# 1x12, 62.5# 1x10 + 3 partials
2a. Overhead EZ Bar Seated Cable Extension - 50# 1x15, 60# 1x13, 65# 1x13 + dropx45#x8
SUPERSET WITH
2b. Dip/Pressdown Machine - 210# 1x13, 225# 1x11, 240# 1x10 + dropx165#x12
Finish: 215 pm
45 Min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline,
710 am - 755 am
CHEST, SHOULDERS, AND TRICEPS
Start: 1215 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff warmupx2, 50s 1x15, 65s 1x12, 80s 1x10; Working: 100s 1x10, 110s 1x10, 120s 1x9 + 2 partials
2a. Lying Plate Loaded Incline Press - 50# PS 1x12, 65# PS 1x10, 70# PS 1x9 + Dropx50#x6
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x15, 50# 1x13, 55# 1x11 + Dropx35#x10
3a. Hammer Strength Incline Press - 90# PS 1x10, 80# PS 1x12, 85# PS 1x10 + 5 partials
SUPERSET WITH
3b. Flat Dumbbell Fly - 50s 1x12, 45s 1x12, 40s 1x13 + double drop 30sx8 20sx12
Shoulders
1. Hammer Strength Shoulder Press -Warmup: 45# PS 1x15; Working: 55# PS 1x12, 65# PS 1x10, 70# PS 1x8, 55# 1x12 + 2x15 second rest pausex3
2a. Cable Front Raise with EZ Bar Attachment - 30# 1x15, 35# 1x13, 1x12 + double drop 25#x6 15#x8
SUPERSET WITH
2b. Rear Delt High Rope Pull - 35# 1x15, 42.5# 1x15, 50# 1x15 double drop 40#x8 30#x8
3. Unilateral Cable Lateral Raise - 10# 3x12, 1x15 + dropx5#x10
Triceps
1a. Rope push down - Warmup: 30# 1x12; Working: 50# 1x12, 55# 1x12, 60# 1x12 + 5 partials
SUPERSET WITH
1b. Underhand EZ Bar Pulldown - Warmup: 42.5# 1x15; Working: 57.5# 1x15, 65# 1x12, 62.5# 1x10 + 3 partials
2a. Overhead EZ Bar Seated Cable Extension - 50# 1x15, 60# 1x13, 65# 1x13 + dropx45#x8
SUPERSET WITH
2b. Dip/Pressdown Machine - 210# 1x13, 225# 1x11, 240# 1x10 + dropx165#x12
Finish: 215 pm
Juicestin
Member
Sunday July 7th
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
815 am - 9 am
BACK, TRAPS, AND BICEPS
Start: 1055 am
Back
1. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 2x15; Working: 80# PS 1x12, 90# PS 1x12, 100# PS 1x12, 105# PS 1x10 + 2 15 second rest pausesx1
2a. Close Grip T-bar rows - 180# 1x10, 205# 1x10, 225# 1x10
SUPERSET WITH
2b. Hammer Strength Plate Loaded Low Row - 115# PS 1x10, 125# PS, 1x10, 135# PS 1x10
3a. Mag Close grip lat pulldown - 100# 1x12, 110# 1x12, 120# 1x12 + dropx85#x6
SUPERSET WITH
3b. Straight Arm Pulldown - 40# 1x15, 50# 1x15, 60# 1x12 + dropx40#x10
Traps
1a. Smith Machine Shrug - 90# PS 1x20, 105# PS 1x20, 115# PS 1x20, 125# 1x15 + double drop 90#PSx10 70#PSx15
SUPERSET WITH
1b. Bent over Dumbbell Shrug - 40s 1x15, 45s 1x20, 50s 1x15, 55s 1x15 + 5 partials
Biceps
1a. Alternating Dumbbell Curl - Warmup: 20s 1x15; Working: 30s 1x12, 40s 1x12, 45s 1x11 + Dropx25sx8
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12, 60# 1x10 + dropx40#x10
2a. Dumbbell Hammer Curl - 30s 1x12, 35s 1x15, 40s 1x13 + Dropx20sx12
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 50# 1x13 + dropx30#x15
Finish: 1230 pm
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
815 am - 9 am
BACK, TRAPS, AND BICEPS
Start: 1055 am
Back
1. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 2x15; Working: 80# PS 1x12, 90# PS 1x12, 100# PS 1x12, 105# PS 1x10 + 2 15 second rest pausesx1
2a. Close Grip T-bar rows - 180# 1x10, 205# 1x10, 225# 1x10
SUPERSET WITH
2b. Hammer Strength Plate Loaded Low Row - 115# PS 1x10, 125# PS, 1x10, 135# PS 1x10
3a. Mag Close grip lat pulldown - 100# 1x12, 110# 1x12, 120# 1x12 + dropx85#x6
SUPERSET WITH
3b. Straight Arm Pulldown - 40# 1x15, 50# 1x15, 60# 1x12 + dropx40#x10
Traps
1a. Smith Machine Shrug - 90# PS 1x20, 105# PS 1x20, 115# PS 1x20, 125# 1x15 + double drop 90#PSx10 70#PSx15
SUPERSET WITH
1b. Bent over Dumbbell Shrug - 40s 1x15, 45s 1x20, 50s 1x15, 55s 1x15 + 5 partials
Biceps
1a. Alternating Dumbbell Curl - Warmup: 20s 1x15; Working: 30s 1x12, 40s 1x12, 45s 1x11 + Dropx25sx8
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12, 60# 1x10 + dropx40#x10
2a. Dumbbell Hammer Curl - 30s 1x12, 35s 1x15, 40s 1x13 + Dropx20sx12
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 50# 1x13 + dropx30#x15
Finish: 1230 pm
Juicestin
Member
Monday July 8th
Start: 725 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
Abdominals
1. Lying Machine Weighted Crunch -Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x16
2a. Bodyweight Hanging Knee Raises - 3x25
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x15 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 835 am
Start: 725 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
Abdominals
1. Lying Machine Weighted Crunch -Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x16
2a. Bodyweight Hanging Knee Raises - 3x25
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x15 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 835 am
Juicestin
Member
Tuesday July 9th
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
730 am - 815am
THIGHS AND CALVES - QUAD FOCUS
Start: 510 pm
THIGHS - QUAD FOCUS
1.Quad extension - Warmup: 100# 1x15; Working: 190# 1x15, 200# 1x15, 210# 1x12, 220# 1x12 + double drop set 130#x7 85#x8
2a. Hack Squats - 90# PS 1x12, 135# PS 1x12, 180# PS 1x12 + Dropx90#PSx10
SUPERSET WITH
2b. Walking Lunges w/ straight bar on back - Bar 1x10 per leg, Bar+20# 1x10 per leg, Bar+40# 1x8 per leg + dropxbodyweightx5 per leg
3. Safety Bar Squats - Warmup: Bar (65#) 1x10, 115# 1x10; Working: 155# 1x12, 185# 1x12, 205# 1x12
4. Low and Close Stance Leg Press - 270# PS 1x20, 315# PS 1x20, 360# PS 1x15 + 2 15 second rest pausex5
CALVES
1a. Leg press Calf Raise - Warmup: 90# PS 1x15; Working: 180# PS 1x20, 225# PS 1x20, 270# PS 1x20, 315# PS 1x16 + 5 partials
SUPERSET WITH
1b. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x15, 80# PS 1x15, 85# PS 1x15, 90# PS 1x12 +dropx60#PSx10
2. Standing Pin Loaded calf raises - 190# 1x15, 200# 1x15, 210# 1x15 + double drop 140#x10 100#x12
CARDIO
15 min stairmaster @ level 6
Finish: 710 pm
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
730 am - 815am
THIGHS AND CALVES - QUAD FOCUS
Start: 510 pm
THIGHS - QUAD FOCUS
1.Quad extension - Warmup: 100# 1x15; Working: 190# 1x15, 200# 1x15, 210# 1x12, 220# 1x12 + double drop set 130#x7 85#x8
2a. Hack Squats - 90# PS 1x12, 135# PS 1x12, 180# PS 1x12 + Dropx90#PSx10
SUPERSET WITH
2b. Walking Lunges w/ straight bar on back - Bar 1x10 per leg, Bar+20# 1x10 per leg, Bar+40# 1x8 per leg + dropxbodyweightx5 per leg
3. Safety Bar Squats - Warmup: Bar (65#) 1x10, 115# 1x10; Working: 155# 1x12, 185# 1x12, 205# 1x12
4. Low and Close Stance Leg Press - 270# PS 1x20, 315# PS 1x20, 360# PS 1x15 + 2 15 second rest pausex5
CALVES
1a. Leg press Calf Raise - Warmup: 90# PS 1x15; Working: 180# PS 1x20, 225# PS 1x20, 270# PS 1x20, 315# PS 1x16 + 5 partials
SUPERSET WITH
1b. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x15, 80# PS 1x15, 85# PS 1x15, 90# PS 1x12 +dropx60#PSx10
2. Standing Pin Loaded calf raises - 190# 1x15, 200# 1x15, 210# 1x15 + double drop 140#x10 100#x12
CARDIO
15 min stairmaster @ level 6
Finish: 710 pm
Juicestin
Member
Wednesday July 10th
45 Min treadmill - 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline
725 am - 810 am
CHEST, SHOULDERS, AND TRICEPS
Start: 505 pm
1. Smith Machine Incline press - Warmup: 2.5# rotator cuff movesx2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x10, 100# PS 1x8, 105# PS 1x8, 107.5# PS 1x6 + 2 15 second rest pausesx2
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 65s 1x12 + double drop 40sx8 30sx9
3a. Hammer strength pin Loaded seated Press - 150# 1x12, 170# 1x12, 185# 1x8 + 3 partials
SUPERSET WITH
3b. Pec Deck Fly - 110# 1x15, 120# 1x12, 125# 1x12 + double drop 85#x8 65#x10
Shoulders
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 30s
1x10 + 2 partials
2. Seated Barbell Shoulder Press - Warmup: 45# 1x12, 75# 1x10; Working: 95# 1x10, 105# 1x9, 115# per side 1x7 + 2 15 second rest pausesx2
3a. Hammer Strenth Pin Loaded Shoulder Press - 80# 1x10, 90# 1x8, 80# 1x10 + double drop 60#x6 40#x8
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 195# 1x15, 210# 1x15, 225# 1x12 + double drop 165#x8 105#x10
Triceps
1. V Bar Pressdown - Warmup: 60# 1x12; Working: 90# 1x12, 95# 1x10, 85# 1x12 + double drop 60#x6 40#x8
2a. Close grip smith machine press - 50# PS 1x10, 60# PS 1x8, 65# PS 1x7 + 15 second rest pausex3
SUPERSET WITH
2b. EZ bar lying skull crushers - 70# 1x10, 60# 1x10, 1x10 + dropx40#x10
CARDIO
15 min stairmaster @ level 6
Finish: 725 pm
45 Min treadmill - 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline
725 am - 810 am
CHEST, SHOULDERS, AND TRICEPS
Start: 505 pm
1. Smith Machine Incline press - Warmup: 2.5# rotator cuff movesx2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x10, 100# PS 1x8, 105# PS 1x8, 107.5# PS 1x6 + 2 15 second rest pausesx2
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 65s 1x12 + double drop 40sx8 30sx9
3a. Hammer strength pin Loaded seated Press - 150# 1x12, 170# 1x12, 185# 1x8 + 3 partials
SUPERSET WITH
3b. Pec Deck Fly - 110# 1x15, 120# 1x12, 125# 1x12 + double drop 85#x8 65#x10
Shoulders
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 30s
1x10 + 2 partials
2. Seated Barbell Shoulder Press - Warmup: 45# 1x12, 75# 1x10; Working: 95# 1x10, 105# 1x9, 115# per side 1x7 + 2 15 second rest pausesx2
3a. Hammer Strenth Pin Loaded Shoulder Press - 80# 1x10, 90# 1x8, 80# 1x10 + double drop 60#x6 40#x8
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 195# 1x15, 210# 1x15, 225# 1x12 + double drop 165#x8 105#x10
Triceps
1. V Bar Pressdown - Warmup: 60# 1x12; Working: 90# 1x12, 95# 1x10, 85# 1x12 + double drop 60#x6 40#x8
2a. Close grip smith machine press - 50# PS 1x10, 60# PS 1x8, 65# PS 1x7 + 15 second rest pausex3
SUPERSET WITH
2b. EZ bar lying skull crushers - 70# 1x10, 60# 1x10, 1x10 + dropx40#x10
CARDIO
15 min stairmaster @ level 6
Finish: 725 pm
Juicestin
Member
Thursday July 11th
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
725 am - 810 am
BACK, TRAPS, AND BICEPS
Start: 510 pm
Back
1. Wide Grip Lat Pulldown - Warmup: 70# 1x15, 100# 1x12; Working: 140# 1x12, 160# 1x12, 180# 1x10 + double drop 120#x7 85#x10
2. Underhand barbell row - 185# 1x10, 205# 1x10, 225# 1x10, 235# 1x7
3a. Close grip cable Low Row - 160# 1x15, 200# 1x15, 220# 1x10 + dropx140#x10
SUPERSET WITH
3b. Overhand chest supported Row - 70# 1x10, 80# 1x8, 70# 1x8 + dropx45#x8
4. Deadlift - Warmup: 135# 1x8, 225# 1x8; Working: 315# 1x6, 325# 1x6, 335# 1x8
Traps
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x17, 190# PS 1x16 + double drop 135#PSx12 90#PSx15
Biceps
1. EZ Bar Close Grip Curl - Warmup: 60# 1x12; Working: 80# 1x12, 100# 1x12, 110#
1x10 + 2 15 second rest pausesx3
2a. Plate Loaded Machine Preacher Curl - 50# 1x15, 55# 1x12, 1x13 + 5 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 40# 1x12, 45# 1x10, 47.5# 1x10 + double drop 30#x8 20#x10
CARDIO
15 mins stairmaster @ level 6
Finish: 720 pm
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
725 am - 810 am
BACK, TRAPS, AND BICEPS
Start: 510 pm
Back
1. Wide Grip Lat Pulldown - Warmup: 70# 1x15, 100# 1x12; Working: 140# 1x12, 160# 1x12, 180# 1x10 + double drop 120#x7 85#x10
2. Underhand barbell row - 185# 1x10, 205# 1x10, 225# 1x10, 235# 1x7
3a. Close grip cable Low Row - 160# 1x15, 200# 1x15, 220# 1x10 + dropx140#x10
SUPERSET WITH
3b. Overhand chest supported Row - 70# 1x10, 80# 1x8, 70# 1x8 + dropx45#x8
4. Deadlift - Warmup: 135# 1x8, 225# 1x8; Working: 315# 1x6, 325# 1x6, 335# 1x8
Traps
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x17, 190# PS 1x16 + double drop 135#PSx12 90#PSx15
Biceps
1. EZ Bar Close Grip Curl - Warmup: 60# 1x12; Working: 80# 1x12, 100# 1x12, 110#
1x10 + 2 15 second rest pausesx3
2a. Plate Loaded Machine Preacher Curl - 50# 1x15, 55# 1x12, 1x13 + 5 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 40# 1x12, 45# 1x10, 47.5# 1x10 + double drop 30#x8 20#x10
CARDIO
15 mins stairmaster @ level 6
Finish: 720 pm
