30 solid pounds in 6 months

I was going through old threads of mine and just found this gem from over 5 years ago I remember it wasn't long after injuring my lower back badly so I couldn't do any squats and started doing more higher rep stuff. My 1st ever video so crap quality but it's funny to look back. 12 plates for 54 reps at the end of a big leg workout that was brutal.

kevin 169 - YouTube

In the last year I have started uisng more machines and cable movements for my back exercises. I started this due to my messed up lower back. However the change was only positive and my back responded better than it had with the basic heavy free weight movements. I really concentrate on form and I am highly focused during every rep. I would love to do some heavy barbells rows or deadlifts like in the past but they are not possible. Anyway I trained back on Sunday and for a change I added in a lot more free weight stuff. I had to keep the weight very light and focused on form and had a great session. I trained back, bi-ceps and abs for just over 2 hours. I won't go into full detail but will mention a few things.

For rear delts I like using the reverse pec deck and after warming up I put the weight very high and do partial rom reps. Literally just the first 1/4 of the rep and will do high reps. That first 1/4 really targets the rear delts hard and I overload them with heavy weight. Then I immediately drop the weight and perform full rom reps to failure again. I finished this with a drop set with 4 drops which started with 2 partial rom sets and fiinished with 3 full rom sets.

I added some deadlifts moving into barbell rows for high reps with 1 plate a side. In addition to barbell rows later on with an over and underhand grip and I went up to 30kg a side. Very light but my lower back is bad so I focused on form and done higher reps.

Another technique I like to use are pull ups supersetted with assisted pull ups. Although this time like with the reverse pec deck on the pull ups I used a partial rom focusing on the bottom half. I immediately go to the asisted pull up machine and do full rom reps with very slow negatives to failure.

For bi-ceps I kept it simple and after warming up with a few fast movements I done a drop set with cable bicep curls with a straight bar. I done a drop set with 70kg, 55kg, 40kg and 25kg. I rotated hand position so wide, medium, narrow and wide.

Then I completed a drop set with DB hammer curls starting at 15kg db's. I can do much heavier but with my tendon issue plus I slowed the reps down and squeezed on every one so this was brutal in the end. I performed 5 drops and 10 reps each drop so 50 reps in total. I used 15kg, 12kg, 10kg, 8kg and 6kg. I done 2 drop sets like this.

For abs I started with the seated crunch machine (plate loaded). I go slow and make every rep count. The only rest I get is putting the plates on/off so 10 secs max. I start at no weight for 40 reps, 10kg for 30 reps, 20kg for 20 reps, 10kg for 30 reps and no weight for 40 reps.

Then I just done some cable twists supersetted with planks.

I finished with 15 mins of back, leg, hip and glute stretches.

I felt great afterwards but it's hard work so a pre workout is essential for me. My hormones have dropped and my sex drive is definitely down and I have softened up a little. I have been having some big meals and I notice the difference in my lower abs. I definitely don't process food the same way but it's to be expected on low test and most likely higher estrogen. I am still doing fine and will do a mini diet for a few days before I go back on. I will also get a full blood test fairly soon as well.

Gonna train legs tonight which will be fun The old leg press vid as put me in the mood for some higher reps. Although most of my main movements tonight will be 10-15 reps. Have a good day everyone.

My strength is down but I feel good. Sounds bad but I have never wanted to inject steroids more in my life Although I am still off and will remain it for a little longer. I am really going to go for it when I get back on though. I stretch a lot but still have issues with my left hip but I am sure after a few weeks on deca that will fade away. My joints definitely feel dry and it's always the case when I come off hormones.

My legs are so sore from 2 days ago but I trained chest, shoulders and tri-ceps earlier. I pushed it and it felt good. My workout consisted of...

Warm Up.
Seated Chest Press... about 8 sets of 20-10 reps... basically playing about with grip width and going up slowly in weight. A lot of 10-5 reps wide and 10-5 reps narrow in the same set. The last 2 sets were to complete failure and lower reps.
DB Presses... 3 warm up sets and 1 working set of I think 7 reps. The worst part of these were putting the heavy db's on my legs as my quads were so sore
Cable Flyes lying on a bench... 3 warm up sets and 1 working set.
High Incline Machine Chest Press... 3 sets of 20 reps (10/10 wide/narrow).
DB Lateral Raises... about 6 sets of 15-10 reps.
Machine Lateral Raises... 3 warm up sets and 2 working sets with the last being a big drop set with about 5 drops.
Tri-cep Extensions... about 8 quick paced sets using unilateral over and under hand and rope etc for 20-15 reps.
Machine Tri-cep Dips... 2 warm up sets and 2 working sets.
Lying on the floor EZ Bar Tri-cep Extensions... 3 sets of 15 reps. 10 reps normal and 5 dead stop reps using extra slow negatives.
Machine Tri-cep Extension... 1 working set.
Back, leg and hip stretches.

My gf wanted pizza last night so I got one for me. I don't even like pizza that much. It was nice but I get bored eating them and it upset my stomach a little. It's also amazing how shit that 1 pizza made me look From now on my cheat meal of choice will be a chinese and if I am really good museli, greek yoghurt, blueberries and dates in one giant bowl.

I never posted my leg workout from the other day but will mention a few details. I couldn't walk properly for 3 days and my legs have only just started feeling better.

20 sets of 10 rep unilateral leg curls (10 sets for each leg)
5 sets of 15 rep stiff leg deadlifts with toes elevated on a 10kg plate.
5 sets of 20-10 rep sumo leg press with feet very high pressing with heels.
10 sets of 20-10 rep leg press.
5 sets of leg extensions supersetted with 5 sets of sissy squats.
10 sets of seated calf raises.
3 sets of high rep tibialis raises.
Back, leg, hip and glute stretches for 15 mins.

63 sets total.


Tonight I trained back and biceps/forearms. Just a variety of movements and a 2 hour workout. Lot's of cable work today and some very heavy hammer strength rows. I won't go into detail but it felt good. I finished with a good superset for forearms. I think I done about 7 supersets so a lot and as a result my forearms have been cramping. I have had plenty of electrolytes but with the pump ingredients and the super intensity it's no surprise. I would do barbell twists with 5kg a side which means twisting a barbell around in my hands for as long as possible. I rotate each set with an overhand and underhand grip.

Barbell Twist as long as possible.
Hanging with super tight grip for as long as possible.
Closing Grippers (I used the clips/springs for the barbells in the gym).


I will get my aas very soon and will start my new cycle when I do. I am looking forward to it. I actually used peptides the last 2 nights. I have had 1 vial of ipamorelin and 1 tesamorelin in my fridge for about 2 years. I was going through everything I had in stock the other day and figured I might as well use them for the sleep benefits. So I have dosed 1mg of each both nights. It's not gonna do much over 5 days but the dreams alone are worth it. I had the most realistic and crazy dream I have had in years and it was incredible. I never have dreams like that. I also slept a lot so good recovery. I am hoping when I start hgh I get the same dreams.

Legs again yesterday...

Seated Calf Raises... about 10 sets of 20-10 reps going up in weight. I finished with 2 drop sets (brutal).
Tibialis Raises... 4 sets of high reps.
Unilateral Standing Leg Curls for 15-10 reps supersetted with Unilateral DB Stiff Leg Deadlifts for 15-12 reps... 5 sets for each leg (20 sets total).
Machine Glute Raises... 3 sets for each leg going up in weight each set.
Leg Adductors... 5 sets going up in weight to the full weight rack.
Machine Hack Squat... 3 sets of 40-20 reps then 10 sets of 10 reps going up in weight. I used the full weight rack for the last 5 sets.
Unilateral Leg Extensions... 10 sets of 15-10 reps for each leg going up in weight. This machine is old and feels very heavy but still went up to most of the rack with 1 leg. I try to make the negatives as slow as possible.
Standing Knee Extensions (used the standing leg curl machine)... 4 sets of 10 reps with each leg.
Abs for 15 mins (my machine Crunch megaset, hanging knee raises and planks).
Leg, Back, Glute and Hip stretches for 15 mins.

Even my crap legs are improving training like this. Although probably not the smartest way of training on no gear but in a few days when I receive I will be loading up so watch me grow

My intra nutrition does wonders for my recovery though. I also had some high carb (and protein) meals post workout. Then pre bed I had a small snack of 4 whole eggs with added salt. I also drink a lot of aminos between meals so I am optimizing recovery even in this hormonal state. I had a long sleep and feel good so later I will train chest, shoulders and tri-ceps

My push session the other day went well. Chest was mainly decline smith presses, db flyes and cable presses. Shoulders db lateral raises, standing barbell presses and 1 working set of machine lateral raises. Tri-ceps barbell skull crushers supersetted with close grip bench then some extensions.

Earlier I had a pull session and I wasn't fully feeling it but pushed through. My left bi-cep tendon has started again so I lowered the weights and done a variety of tri, super and giant sets. I even skipped bi-ceps and added quite a few sets of abs. I utilized the smith machine for incline bench rows for my 1st movement (after warming up) and planned to go very heavy but the tendon was causing me issues so I changed my approach. I also performed more neutral/hammer grip rows as that feels better on the tendon for me. I ignored my stick to machines due to my lower back post the other day and decided to throw in some t-bar rows at the end. I only went up to 4 plates which felt light but I done high reps and concentrated on squeezing on every rep.

This thread is old and I just started adding to it as I like to post about my training and figured I would just carry it on. But it's time for a change so I will create a new thread soon. I have very similar goals but it will make things more clear as my approach will be different. So gonna have a few days off the gym and start my new cycle when it comes and will post a new thread. More of the same but hopefully lot's of growth. I have been off everything for it seems awhile now but not too sure but it must be approaching 2 months soon. I am eager to get to work and start growing. My libido is also non existent so the hormones will sort that out too