MESO-Rx

Anabolic Steroids

Meet Prep Workout Log

Just curious what you guys think should I continue to post on this log as I go through my phase of growth and strength cycles. The goal of the thread will be to just to keep it a bit looser regarding contents obviously will still outline my workouts, diet and AAS along with general BS and questions whether from me or from others under a new thread or should i continue doing that here?
 
Gain Train said:
Just curious what you guys think should I continue to post on this log as I go through my phase of growth and strength cycles. The goal of the thread will be to just to keep it a bit looser regarding contents obviously will still outline my workouts, diet and AAS along with general BS and questions whether from me or from others under a new thread or should i continue doing that here?
Click to expand...

Sounds like you know what to do with your thread. Just keep updating as long as there is something noteworthy it will be great.
 
Gain Train said:
Just curious what you guys think should I continue to post on this log as I go through my phase of growth and strength cycles. The goal of the thread will be to just to keep it a bit looser regarding contents obviously will still outline my workouts, diet and AAS along with general BS and questions whether from me or from others under a new thread or should i continue doing that here?
Click to expand...

i would keep it going! for the benefit of the forum and also for your own benefit
 
Thanks for the feedback, I'll definitely continue on this thread. As it's my first week back there's nothing notable just general movement to get the blood flowing and continue recovery. I'll begin to structure this upcoming hypertrophy block this weekend and will update my split, rep range, focus for the block and other ins & outs
 
I've been testing out different workouts figuring out what I like and what I will implement for this training block. As of now I think it will have a focus on continuing my shoulder growth for Bench press b/c that is lacking in my opinion, I need to strengthen and grow my back for general health, shoulder balance from all of the pressing and in general to not look like a Knuckle Dragger. For lower body I have massively developed quads which is why I can squat as much as I do but the lack of posterior development gives me knee pain. Because of this lower body imbalance I intend to start pulling sumo to increase hip and glute development while also including a lot of hamstring work. Also I love me some high intensity cardio mostly Stationary bike with interval sprints and Heavy prowler sled sprints that make your lungs feel like theyre on fire. I also will make sure to maintain my flexibility, I can drop into a split, and have wonderful shoulder mobility and would prefer to keep it that way.
PR's that i've hit this week:
I pulled sumo for the first time and pulled 635lbs after a long squat workout so that may be my sign to move over to sumo but still work conventional for all the benefits it still has.
Bench Press Touch-n-Go I hit 405lbs x 2
Seated Barbell OHP Managed 275lbs x 6
so these are just some numbers im working with and I will Put up some general frame work of my weekly split
 
Monday: Shoulders and Chest
Focus: Shoulder Press
Secondary: Close Grip Bench & DB Bench
Tertiary: Triceps

Tuesday: Legs
Focus: Squat
Secondary: RDLs and Posterior Chain work
Tertiary: Steady State Cardio

Wednesday: Back
Focus: High Volume Rows
Secondary: Light Bicep work, Trap work
Tertiary: High Intensity Interval Cardio

Thursday: Chest and Shoulders
Focus: Bench Press
Secondary: DB press or Shoulder Press
Tertiary: Triceps

Friday: Cardio
Focus: High Intensity Interval Cardio

Saturday: Legs
Focus: Sumo Deadlift
Secondary: Squat, RDLs other Posterior chain work

Sunday: Back
Focus: Heavy Rows
Secondary: Traps and Rear Delts
Tertiary: High Intensity Interval Cardio


This is not set in stone and is subject to change but for this first week I'll see how I like the format, I will also be putting up my diet plan once i'm done writing that up.
 
I finished writing up my meal plan, It's what I call a Performance Diet. That entitles I will still eat quite a bit but it'll be clean and consistent which is what my body responds to best. I opted for my performance diet over an all out cut because I'm in no rush for abs but staying with this diet they'll probably show up around 6-7 months from now. Ill keep carbs up to keep up with the amount of work I do everyday in the gym and to allow my body to continue to grow through this hypertrophy block.
Ground beef for further specificity will be 96% lean. I kept the macro nutrient breakdown in case i cant specifically eat that meal so I can eat something with a similar profile.
  • Meal 1: 4 whole eggs, 3 oz ground beef, 1 cup oats 50p/52c/34f
  • Meal 2: 6 oz chicken, 1 cup white rice 55p/48c/10f
  • Meal 3: 7 oz ground beef, 8 oz sweet potato, nuts 38p/44c/36f
  • Meal 4: 7 oz ground turkey, 1 cup oats 50p/52c/22f
  • Meal 5: 7 oz ground beef, 6 oz white potato 38p/34c/5f
  • Meal 6: 5 oz chicken, 1/2 cup white rice 40p/22c/0f
  • Daily Total: 3284 calories 278p/255c/128f
  • Water Intake: 1.5 gallons
  • Salt Intake: NO restrictions
I will be having one free meal a week which will be well rounded between protein and carbs and it'll be heavy like a double cheese burger, burrito, sushi etc.
 
Shoulders 4-17-17
  • Seated OHP 75%: 245lbs 2 sets x 5,5 Drop set w/ 245lbs, 135lbs, 45lbs x Max Rep
  • Incline DB lateral Raise: 40lbs 3 sets x 8
  • Super Sets
    • Face Pulls: 80lbs 3 sets x 12 w/ 1 sec hold at top
    • Bent over lateral raise (rear flys): 30lbs 3 sets x 15
  • Weighted Dips: 90lbs 5 sets x 5
  • HIIT cardio on stationary bike: 45 secs 70% pace + 15 secs all out sprint = 1 round, Complete for 12 total rounds
Solid day, really felt the pump when I had done that drop set on OHP. Got a lot of tricep engagement by locking out hard like a Jerk press. Definitely feeling the soreness today later this evening I got, Leg day!
 
Legs 4-18-17
  • Squat: Pyramid warm up: I did 2 sets of 8 with each wait jump
    • Working Weight 60%: 405lbs 4 sets x 8
  • Paused Front Squat: 315lbs 2 sets x 5
  • RDL: 315lbs + Bands 4 sets x 6
    • Use a slow decent to increase time under tension and hold weight at the bottom for 1 sec, then contract
  • Laying Leg Curl: 90lbs 3 sets x 5 each leg
    • Begin movement by curling the weight up with both legs then relax one leg and use the other leg thats still contracted to perform a 5 sec controlled decent. This will kill the hamstrings if the RDLs didn't.
Got a nice pump in the quads and glutes from the squats and annihilated the hamstrings to stimulate some new growth. Try it out and let me know how it went!
 
Gain Train said:
Shoulders 4-17-17
  • Seated OHP 75%: 245lbs 2 sets x 5,5 Drop set w/ 245lbs, 135lbs, 45lbs x Max Rep
  • Incline DB lateral Raise: 40lbs 3 sets x 8
  • Super Sets
    • Face Pulls: 80lbs 3 sets x 12 w/ 1 sec hold at top
    • Bent over lateral raise (rear flys): 30lbs 3 sets x 15
  • Weighted Dips: 90lbs 5 sets x 5
  • HIIT cardio on stationary bike: 45 secs 70% pace + 15 secs all out sprint = 1 round, Complete for 12 total rounds
Solid day, really felt the pump when I had done that drop set on OHP. Got a lot of tricep engagement by locking out hard like a Jerk press. Definitely feeling the soreness today later this evening I got, Leg day!
Click to expand...
I think OHP, squat and deadlift are a true test of someone's strength. Everybody fucking benchs but nobody wants to lift the heavy hard shit lol
 
Quick update: Im planning on running EQ for the first time and seeing how I like the results as opposed to Nandrolone... I think i will like it quite a bit more than Nandrolone. Im on the fence about trying Anavar because it costs so much to run a properly dosed cycle but ill give it some time and think about it. As for today's planned lift I need to recover some so its going to be some quick and simple stuff probably just a few sets of heavy ass along with slow steady state cardio and some lower body mobility work to enhance recovery from yesterday.
 
Bench Press Volume/Hypertrophy 4-20-17
When using percentages I always round up for example 65% of 405lbs is 263.25lbs which I don't have fractional plates for so I instead round it up to 265lbs
  • Paused Bench Press: 315lbs (77%) x 3 reps + 325lbs (~80%) x 3 reps
  • Speed Bench Press: 265lbs (~65%) 3 sets x 6 + 1 set x Max Reps (got 14)
  • Incline Bench: 245lbs 4 sets x 6
  • Chin-Up(medium width overhand grip): Body Weight 5 sets x 5
  • Cable Flys: 60lbs each arm 4 sets x 10
  • Core work
Solid days work, I hate incline with the passion but forced myself to do it.
 
Gain Train said:
Bench Press Volume/Hypertrophy 4-20-17
When using percentages I always round up for example 65% of 405lbs is 263.25lbs which I don't have fractional plates for so I instead round it up to 265lbs
  • Paused Bench Press: 315lbs (77%) x 3 reps + 325lbs (~80%) x 3 reps
  • Speed Bench Press: 265lbs (~65%) 3 sets x 6 + 1 set x Max Reps (got 14)
  • Incline Bench: 245lbs 4 sets x 6
  • Chin-Up(medium width overhand grip): Body Weight 5 sets x 5
  • Cable Flys: 60lbs each arm 4 sets x 10
  • Core work
Solid days work, I hate incline with the passion but forced myself to do it.
Click to expand...
I'm the opposite. I actually like incline better than flat. Just feels more natural to me.
 
Deadlift 4-21-17
  • Squat: 455lbs (65%) 6 sets x 1
  • Sumo Deadlift: 500lbs (77.5%) x 3 reps
  • Sumo Deadlift: 425lbs (65%) 6 sets x 4
  • DB Shrugs: 120lbs 3 sets x 12
  • Laying Leg Curls: 90lbs 3 sets x 5 each leg (see above leg day post for explanation)
  • GHR: Body weight 8 sets x 4 (Controlled 3 sec descent)
 
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