Summer 2019

[Elvia1023]

I have been back a few hours after destroying chest and shoulders. More high volume and it felt good...

Warm up with db's.
Decline Bench Press... 4 sets of 12 reps going up in weight.
TG Chest Press... 2 working sets the 1st being with 4pps for 12 reps. The 2nd was with 3pps and started with 5 unilateral reps for each side (opposing arm under tension the whole time) then 3 unilateral reps for each side finishing with 5 reps with both arms.
Machine Flyes... I moved up to 1 working set with the full weight rack. Then I lowered the weight and done another 2 working sets using a combination of single and both arms (like the above).
Machine Press... 7 sets of 12 reps with 30 secs rest between sets.
Seated DB Shoulder Press... 2 working sets one straight reps with 40kg db's and the other with 30kg db's using a combination of single/both arms.
DB Front Raises... 2 working sets (more of the same).
Cable Front Raises using Seated Cable Row Machine (lying down)... 2 working sets using different rom's for each rep.
Incline Bench DB Lateral Raises... 7 sets of 12 reps with 30-20 secs rest between sets.
Stretches.
Exercise bike on level 10 for 20 mins.

Pre workout I had 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Alpha Lion's Free*** Juice. About 90 mins pre workout I ate 300g beef mince with asian vegetables with spices and cooked in coconut oil. 15 mins before the gym I had 2 rice cakes with lot's of iodized salt. Intra workout I had 2 scoops of Merica Labz Suprimos EAA's (rockets red glare flavour). Post workout I like to have something sweet so 500g quark with 1 scoop of Nutrabio Alpha EAA's (strawberry and lemon flavour) mixed in, 250g raspberries and lemon juice. My next 2 meals will be beef mince and vegetables.

 

[Elvia1023]

My gf's mum hadn't seen me in awhile and stated the dreaded "You look much better" and "Have you lost weight" I am actually really happy with how I am looking. Obviously I do this for fun so nothing is too extreme. I allow myself some treats. Although things are very restrictive now. One thing I do allow myself is 1 cold coffee per day. I don't like black coffee and they are ready done and contain milk and some sugar/sweetner. But I just pick the fitness one which is reduced calories and only 90 cals per container. I also have a coconut drink sparingly and the whole 1 litre container is 13g carbs and 113 calories. That's the thing for guys who want to look good but have some treats you can just be sensible with them.

Energy balance is vital so if you add something worse in you can just takeaway something else. An example is I had a subway wrap the other day with steak, cheese, guacamole and southwest sauce so later on I limited my meals to mainly protein only. You could also add in extra cardio to make up the difference if needed. Obviously for guys that compete this is no good as you want to look your complete best but for the rest of the season or for others this is an easy way to stay relatively consistent.

My cals are very restricted now though (not counting the subway). I can't do it for too long though as I hate feeling low on energy and I need to be productive. Whilst I love my pre workouts I also don't like to use stimulants through the day and try to limit their usage to 1 pre workout and 1 weak coffee (or focus blend) per day. The most carbs I am having for any meals now is about 40g and no more than about 160g per day.

I have added extra vitamin c and I am drinking various teas through the day (including stinging nettle). These are mild diuretics so combined with the reduced carbs I have tightened up. I could be drinking more water but it's still ok and comes from all the EAA shakes and teas. I will up the fluids/teas this week. I will keep things restricted for a few more days. Then I will add some carbs back in. Electrolytes are very high and in all my EAA shakes and I heavily salt all my meat and rice cake meals. I will dry out over 1 day and I know it will make a massive difference. I am already looking lean and my abs are popping but I just need to dry out a little and things will come to life. I will post pics later this week to show the finished product

Incidentally here are some of the EAA's products I have used very recently with ratings. Obviously it's impossible to gauge their effectiveness especially when you use different brands each day. So these are just scores mainly for taste and taking their ingredient panels into consideration...

Axe and Sledge's The Grind Scorpion Venom (Berry)
8.5/10
Great product but is missing l-methionine so only contains 8 of the 9 EAA's. It's also not dosed that high but it does contain some other useful ingredients which means taking it intra workout is ideal.

Axe and Sledge's The Grind Shark Bite Unicorn Blood (Raindow Sherbet)
9/10
Same as the above but this tastes so good.

Innovapharm Recover EAA Sweet Tea
9/10
Highly dosed so the label is fantastic and it tastes good but not amazing.

Strom Sports EssentialMax EAA Berry
9/10
Highly dosed and tastes very nice. It contains 1000mg beta vulgaris which greatly effects the taste but it goes very well with berry.

Like A Pro EAA's Pineapple
10/10
Great ingredient list (5g leucine and 5g glutamine etc) and amazing taste.

Like A Pro EAA's Cherry Limeade
9.5/10
Great ingredient list and taste.

Like A Pro EAA's Peach Rings
9.5/10
Great ingredient list and amazing taste.

Merica Labz Suprimos EAA’s Rockets Red Glare
9.5/10
Great ingredient list and I love the addition of Aquamin Sea Minerals. This also tastes fantastic (very sweet).

Nutrabio EAA Pure Dragonfruit Candy
9/10
Fantastic company. Great ingredient list and I love dragonfruit. The candy component makes this too artificial/sweet tasting but it's still very nice.

Nutrabio Alpha EAA's Strawberry Lemon
10/10
Fantastic company. Great ingredient list and very different adding in the cognitive enhancers (adaptogens and nootropics). It contains Ashwagandha KSM-66, Alpha-GPC, VitaCholine and Huperzine A. This also tastes great and I love mixing it in yoghurt/quark.

 

[Elvia1023]

I have only been depleting a few days and I just planned a mini one as I don't want to feel low on energy for too long but I am tempted to extend it as things are going great. Over the last few days I have veins appearing all through my abs. Although I do this for fun and it's not enjoyable I can make big changes in a matter of days though especially if I stay low. The difference in my waist is massive as well and even after large meals of 300g beef mince and vegetables my stomach is flat.

I will definitely stick to this sort of diet even when bulking but just had rice to meals as that doesn't bloat me. I am enjoying eating a variety of vegetables with most meals. Although it will be nice to start adding some fruit back in. I have also got to the point I don't miss dairy milk which is huge so my waist can definitely stay tighter in the future when I add more calories. Even now if I were to have oats with dairy milk my waist would be severely bloated within a few hours. When I had it last week I looked 6 months pregnant for about 8 hours.

I am keeping things very restricted for a few more days then I will add more carbs back in and fill out. My fav carbs for doing that tend to be rice, rice cakes and dates. I may even throw in a little pineapple and berries as well. It won't be anything high and I will probably start at 350g on the first day and go from there.

Training today was arms, abs and cardio so nothing too hard on the cns so I should be fresh tomorrow for training legs.

Warmed up for 10 mins using a variety of cable movements including over/underhand tri-cep extensions and bi-cep curls (pulling from low and high).
Standing DB Curls... 3 working sets using the 5 right, 5 left, 4 right, 4 left, 3 right, 3 left and 5 both method.
Lying DB Tri-cep Extensions... 3 working sets using the 5 right, 5 left, 4 right, 4 left, 3 right, 3 left and 5 both method.
Standing DB Hammer Curls... 3 working sets with 24kg db's.
Close Grip Smith Press... 3 working sets going up to 2.5pps.
EZ Bar Preacher Curls... 1 working set.
Barbell Skull Crushers... 1 working set.
Rope Curls supersetted with Rope Pushdowns... 6 sets of 12 reps for each with pretty much no rest between all sets. I used 2 sides of a cable station and basically rotated from each without resting for the 12 sets.
Abs for 15 mins which included machine crunches, machine rotary twists and hanging knee/leg raises.
Stretches.
Cardio for 15 mins using the cross trainer and staying on my tip toes the entire duration.

Today I have ate beef mince with vegetables 2 times so far. I have also had some quark with a few raspberries and lemon juice for my pre workout meal. I plan to have another beef meal and 2 scoops of protein for the rest of the night.

Pre workout I had 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Olympus Labs I am Suprem3. Intra was 2 scoops of Nutrabio Alpha EAA's (Strawberry Lemon). Post workout meal was beef with vegetables.

 

[Elvia1023]

I just destroyed my legs. I wasn't really feeling it but just pushed through. I had it planned out and the gym was empty so I just concentrated on 1 exercise at a time. I am training very high volume now but that will change soon. Tonight it was legs for about 2 hours and then 20 mins cardio which was 20 mins of lunges on the stairmaster on level 4. Tonight was a brutal session and my pre workout helped get me through it. I will have a day off tomorrow as I think I will need it

Standing Calf Raises... 2 working sets for 12-15 reps.
Hack Squat Calf Raises... 2 working sets for 15-20 reps.
Seated Calf Raises... 3 working sets (1st about 18 reps and the 2nd about 12 reps) with the last being a big drop set with 3 drops in weight (about 50 reps total).
Standing Leg Curls... 2 hard sets of approx 15 reps with each leg.
DB Stiff Leg Deadlifts... no working sets due to lower back but I done 4 sets just to get a good stretch in my hams to set me up for the pain a head...
Seated Leg Curls... 5 working sets of right, left, both feet for each set. Approx 10 reps each so 30 reps total per set. I put the weight up when finishing with both legs.
Hip Abductor... 1 working set with the full weight rack.
Hip Adductor... 1 working set with the full weight rack.
Vertical Leg Press... 4 working sets of approx 15 reps. 3 sets including 5 pulse reps.
Squat Machine... 4 sets of approx 17 reps (approx 5 pulse reps) going up in weight each set. The last was to complete failure.
Sissy Squats... 2 working drops sets (20kg plate and bodyweight).
Unilateral Leg Extensions... 5 sets for each leg of 12 reps with no rest (well 10 secs max) between sets. So essentially 10 sets with no rest between.
Stretches.
Stairmaster... 20 mins of lunges on level 4.
Collapse.

In the near future my leg workouts will be split so nowhere near the above volume. I will do 2 sessions with 1 being more quad focused and the other more ham focused. So for the quad day I will have 3 quad movements, 1 ham, 1 calf etc. The opposite for the ham day. The likes of glutes, adductors, abductors will all be covered in the 2 sessions and split up. So perhaps adductor on quad day and abductor on ham day with glutes being done 1 exercise on each session. Calves 1-2 exercises for each session.

Post workout I just had 2 scoops of Mutant Iso Surge. That protein tastes so good and the macro breakdown is excellent (25g protein, 1g carbs and 1 g fat). I have cookies and cream flavour now but will try another one next time.

I will add carbs back in soon and it will mainly come from rice. I also bought some dried cranberries and sultanas which I like in rice especially if I want knock up the carb/sugar content. I have mainly jasmine and basmati rice and rice cakes. I also bought some dates, blueberries and pineapple.

I am still on 400mg test e and 400mg mast e with 10mg halo preworkout. I will go down to 150mg test soon. I may even add 100mg deca to that but I haven't decided. I will get blood work done soon and go from there. My nutrition plan on my cruise is to basically eat like I have been (meat and vegetables) but add in rice, rice cakes, berries and some healthy fats in the form of avocado, walnuts, macadamia nuts/oil and extra virgin olive oil.

I have decided I will grow again. I have a rule that I won't try to get big after 40 and I will stick to it. However, I still have the bug and will see what I go do later this year. I will be sensible and it will be quality over quantity. I will stick to the basics and use some slin as well. It will be fun to pack on size though. If you guys want to join me on the ride you're more than welcome to

 

[Elvia1023]

I had another 2 scoops of Mutant's Iso Surge last night. The cookies and cream flavour tastes amazing. I used a lot of Mutant products years ago and was always pleased with them. There are a few brands of protein that caught my eye recently...

Musclesport Lean whey (Cinnamon Crunch, Coconut Caramel, Cookies and Cream, Lucky Charms and Nutella etc).

Rule 1 protein (apple cinnamon, cookies and cream, chocolate fudge brownie, chocolate peanut butter etc).

Yummy Sports Iso (Poptarts, creme eggs, hazelnut crunch and peanut butter cups etc).

I always pick one that will go well with oats so I will probably just try a few from the above over the next year or so. I don't eat much so a small tub/bag lasts me awhile. If I am having a quick shake with water I go with Synthepure due to it's quality/purity. These are always for oats but I decided to try the Mutant Iso Surge cookies and cream with water only and it tastes amazing. Adding it with milk would only be better tasting as well.

 

[Elvia1023]

I did binge a little last night but things are good. I had a day off the gym yesterday and definitely needed it. Gonna train chest, shoulders and tri-ceps now.

Today I have added 20iu Lantus and I am going to up synthetine to 5ml and syntheselen to 3ml. I will also add 5iu humalog pre workout but as I will be so sensitive I will add a few rice cakes (plus a little honey). On top of that will be 50g carbs from Axe & Sledge's Demo Day taken in intra workout. Post workout before the sauna/steam room I will have 2 bananas then sip on more aminos. I have to be cautious as it's the 1st day in a long time using it plus I will be training approx 90 mins anyway.

My physique will definitely come to life using this combo. Preworkout I will also add in 10mg halo, 20mg cialis and 1 serving of Chaos Crew's Stim Head. Postworkout will be beef, pineapple and jasmine rice.

 

[Elvia1023]

Shoulders, Chest, Triceps and Abs...

Warm Up.
Tri-set of Incline Bench Rear Delt Flyes, Incline Bench DB High Rows and Bent Over Rear Delt Flyes... 4 sets of 15-10 reps of each.
Standing DB Partial Lateral Raises... 4 sets of 20 reps going up to 28kg db's.
DB Front Raises... 3 sets of a mix of unilateral and both arms for approx 15 reps.
Cable Front Raises... 1 set to failure.
DB Shrugs... 4 sets (3 approx 15 reps) the last being a drop set with 2 drops (about 50 reps total).
Incline Bench DB Lateral Raises... 7 sets of 12 reps with 20-30 secs rest between all sets.
Incline DB Chest Press... 4 sets of approx 15 reps going up in weight every set.
Chest Press... 4 sets of approx 15 reps going up in weight to 3pps.
Machine Pec Deck... 7 sets of 12 reps with 20-30 secs rest between all sets.
DB Fly... static hold for about 60 secs.
Tri-cep Underhand Extensions... 3 sets of approx 15 reps with each side going up in weight every set.
Rope Pushdowns... 3 sets of approx 15 reps going up in weight.
Standing Overhead EZ Bar Extensions... 2 sets of approx 15 reps.
Skull Crushers... 3 sets of approx 15 reps.
Machine Tri-cep Extensions... 5 sets of 12 reps with 20-30 secs rest between all sets.
Abs for about 15 mins (hanging knee raises, machine twists, machine crunches, roman chair twists and rope crunches.
Stretches.

Pre workout I had 5iu humalog, 5ml synthetine, 3ml syntheselen, 10mg halo, 20mg cialis, 1 serving of Chaos Crew's Stim Head and 3/4 serving of Alpha Lion Komodo Pump. Intra I had 2 scoops of Merica Labz Suprimos EAA’s and 50g carbs from Axe & Sledge's Demo Day. Post workout I had 2 bananas and 2 scoops of Nutrabio Alpha EAA's. About 1 hour later I had chicken breast and basmati rice covered with organic tomatoe ketchup.

Tonight I will dose my last 200mg test e and 200mg mast e then after that it will be just be 150mg test per week. I may add in 100mg deca but I will decide later.

I am carb loading for only 2 days so I figured add Lantus in to help shuttle the carbs into the muscle cells. Basically to fill me up faster. I am basically doing a light version of what I would do if I were to compete. Obviously if I competed I would diet harder and longer and not cheat like I have done (many times ). I would also do many other things differently such as not train hard for over 2 hours when I am carb loading at the very end I would have also loaded water for much longer (not about 3 days ). But sure it resembles what I would do to look good.

I do this for fun though so I didn't want to "suffer" and was feeling a bit shit when depleting so I cut it short. The effect from the slin and carbs though has still been great even if I am not as lean as I should have been. I will sort out pics. I wanted to get them done today as I was looking very full and lean. Although I will be drier tomorrow I just hope my gf doesn't let me and actually comes to the gym with me.

Protein for the day has been about 100g (plus 3 aminos shakes) and carbs around 400g so far. I will finish at about 600g. Water and electrolytes are all high. I wanted to get pics on Sunday but my gf said (today) Sat would be best so cutting it one day early. So I will just sip water tomorrow to go with some lighter carb/sodium meals.

 

[Elvia1023]

Everything today went wrong but it actually worked out in the end. My gf went out last night and got really drunk and slept most of the day. Then she tells me she forgot and it's her mum's 60th birthday. So we had to go to her parents so the gym had to wait until very late. I get there and loads of people are there with a giant table full of food. There is me with my packet of rice cakes I wanted to remain tight so I just had a little chicken and rice which was fine as I was planning on eating just rice cakes. Her mum gave me loads of cake in tupperware and I just destroyed that after I had pics done. I also destroyed a double big mac, fries and a blueberry cheesecake. I am gonna also have a giant bowl of cereal now with coconut milk then it's back to healthy eating.

I also tried some tan just to see the difference and it was like water and came out the tub without me squeezing it so the bath was a complete mess. It turned out ok but I didn't realize you are meant to sleep straight after using it. It's called 2 min tan by Protan so I figured it would be instant but I had to wait ages then it was still a mess. I looked great in the bathroom mirror so I should have got pics but I just went to the gym and it ended fading and my legs looked a mess. I am fairly pleased with some of the pics though. I can't pose to save my life but threw in some leg shots. I am 6ft 2 so legs are hard to look big but I will still post them. Maybe I will try and get some better pics taken as the tan looks like a mess. I will post them tomorrow as it's very late now.

 

[Elvia1023]

 

[Elvia1023]

Just a few thoughts I had after training today. As I have previously mentioned I didn't get as lean as I planned but not far off. I simply didn't diet consistently enough but that didn't really matter because if I had gone through a depletion stage longer at the end (even just another week) I would have got there but stopped it very early. During depletion I did go very low cal and the fat was melting off me. I did have more carbs then planned during loading but I could have pushed this even more. The main reason I didn't was well the reason listed above (not depleting for longer and harder). Now because I am relaxed and the last 2 days I have just been eating McDonalds and cereal and the fullness and vascularity has been on another level.

I could deplete again for approx 2 weeks and load and I will be right there (it's tempting) but truth be told I can't be bothered. I am also happy to come down to TRT. I may even just not inject for 1 month and allow my levels to come right down. Sometimes I like to just have a mental break from everything. I have also booked a flight to see my parents soon and I want to be able to go out and eat what I want at various restaurants.

I probably looked my best ever during training today. Super hard and vascular and it felt great (my quads veins were the best they have ever been). I decided to train back, bi-ceps and abs and pushed the volume to burn more calories due to all the crap I have ate recently. The other day I went to McDonalds twice and it wasn't just for a burger. For the 1st trip I got a Double Big Mac, fries, orange juice and cheesecake. For the 2nd trip I got a Farmers beef, bacon and cheese burger, fries, orange juice, apple pie and blueberry cheesecake. After I ate it all I had a massive bowl of cereal (golden grahams) and more stuff later on.

Training today was about 2 hours of a variety of rows and pulldowns etc. Lot's of unilateral and standard reps. I did go up to 5pps for the TG row. I finished that movement with a big drop set with 4pps, 3pps and 2pps. I was doing 5 reps with the right arm (left under tension), 5 reps left arm (right under tension), 4 reps right, 4 reps left, 3 reps right, 3 reps left, 5 reps both arms, then drop a plate and do the same again. Same sort of thing with pulldowns. I finished with 5 sets of straight arm lat pulldowns. I also done 20 mins of lower back and ab movements. Plus 10 mins of stretching to end the day.

My training will now be higher frequency and lower volume for each bodypart. Pretty much full body training approx 4-5 days per week. 1-2 movements for each bodypart. Although I will simply train what I feel like training. If my chest is sore for example I will leave it out and train everything else. I will listen to my body but most things will be trained each day. I will start tomorrow but back and bi-ceps will not be done due to the high volume from today. So it's gonna be 1 exercise for everything else. Now for the likes of abductors/adductors, glutes and forearms they will be rotated in approx twice weekly. Obviously things overlap though so both a bi-cep and back movement could also hit forearms in any given day. The same for leg press/squat stance... hams, glutes, addutors and quads etc. My point being if I were to do 1 exercise for every single thing I would be in the gym a long time so certain movements will be used to cover more than 1 body part on certain days and I will stick with the basics.

I started today with a bowl of oats and it tasted amazing. It's the only thing I cook with my microwave and it makes it very fast and easy. Oats in a bowl and I added oat milk (could use water or almond/cashew/coconut/rice milk). 2 mins 10 secs on full power then stir for 10 secs. Back in for 1 min 20 secs and done. I added one scoop of mutant iso surge cookies and cream flavoured whey and mixed in. Then goes in 1 chopped banana and you have a solid pre workout meal done in minutes.

 

[Elvia1023]

Things are good. My diet is similar but with more carbs and some healthy fats. The carbs are mainly rice or rice cakes with most meals. Although I have also added to my fruit intake and usually do that in the form of 1 small fruit with meals. An example I had turkey breast with rice cakes and added a small mandarin orange. I just had quark with eaa's mixed in and added strawberries and lemon juice. Today I had beef and rice and added some pineapple (with spices) to the beef as well. So just little bits added to meals.

I have also had a few bowls of cereal as well but nothing over the top. One treat I have had each morning when I get up is a cold coffee, 2 squares of 86% dark chocolate and a handful of walnuts. I have also added in 1/2 avocado per day and a handful of nuts (walnuts, brazil nuts, macadamias etc) before bed as well. So just a relaxed but healthy approach to adding calories using a variety of fruits, vegetables, oils and nuts.

I still haven't injected and plan to stay off everything for approx 1 month. I said to myself in the past I wouldn't do that but 1 month is nothing and levels will just be falling off. I plan to use TRT after that off period. Although I may change my mind (will see how my joints feel) and add 150mg test in if they start to dry out (always happens when I stay off longer). Truth be told I was tempted to bang in test and deca and bulk but I 100% will have a short break.

By reason of my hormonal environment I will be eating well but nothing over the top for the foreseeable future (not counting my short trip to the UK). I can't throw in loads of calories with my test levels dropping and not expect to get fat. So a sensible diet with decent calories and healthy fats then when I add hormones back in the calories will start to slowly increase.

I wrote this but don't be surprised if I start test and deca in 1 month and go for it Although even if I do the doses will be low and I will build them up throught the weeks. I basically want to bulk and I am eager but I want some sort of break. I will also be getting blood work done next week so curious how that looks. As I was using avar I don't expect my HDL to be lookign good but I hope with my new additions and supplements it can bounce back quickly.

 

[Elvia1023]

Today I woke up and had some 86% dark chocolate, walnuts and a cold coffee.

Pre workout I had beef, pineapple and jasmine rice.

Then I had some EAA's mixed with my multi vitamin and greens powders and drank that with my AM supplements.

Intra I had 2 scoops of Merica Labz Suprimos EAA’s and 25g carbs from Axe & Sledge's Demo Day.

Post workout I had another beef, pineapple and jasmine rice meal.

Then Quark (55g protein) with 1 scoop of EAA's, strawberries and lemon juice mixed in.

Turkey Breast, Rice Cakes and a mandarin Orange.

Not sure what else I will eat but probably some beef, salad with 1/2 avocado.

Pre bed will be protein (probably a shake) and some mixed nuts.

Here is a pic of my pre workout meal...

 

[Elvia1023]

 

[Elvia1023]

My training for the foreseeable future will be full body workouts and usually 1 working set per body part. I will listen to my body but I hope to be in the gym most days. If any body part needs a break I will leave it out for the day. Sometimes I may add in 2 exercises (2 working sets) for larger bodyparts such as back (high/low, thickness/width).

I posted this in another thread but will mention it here as it explains my thought process reagrding this type of training. Whilst I am all for keeping things simple there should be some intelligent thought put into this program structure especially the more days you train per week. Exercise selection and overall intensity are significant factors. Ones idea of failure is different to others. Meaning for me when I do 1 working set it can get very crazy. To the point I think even if it's just 1 working set you can't do that everyday of the week. Where I go on some sets you only need 1 set and your nervous system takes a fucking big hit. I couldn't do a crazy squat, leg press, pressing movement everyday. However if you do train daily you could maybe add in 2 of those per week and for the others days still go to muscular failure but pick smart exercises (ham curls, leg extensions, flyes etc). I couldn't do what I done on leg press yesterday/today everyday as I would be mentally drained after a short time. So thats why exercise selection and possible recovery/rest days come into play.

Then comes warm up sets and these are key. Generally I like to warm up slowly but that can't be done with a system like this as you would be in the gym all day (training all body parts). So you warm up your entire body for 5-10 mins then obviously be smart when warming up for each lift. Meaning if you are gonna press 3-4 pps I wouldn't do my typical 6-7 warm up sets (when it's my first exercise) and starting with the bar for 20 reps then doing 15 then 12 etc. At the same time you need to ensure you are safe and warmed up effectively. For this I would recommend a very light set of approx 12 reps then move up and do approx 5-7 reps then as you get heavier even about 3 reps. Then you do your working set of 12 reps. Go through things fairly quickly as well. The CNS still takes a big hit even when warming up if you are doing higher reps. So if you are doing 10 reps in your last warm up set with say 70% of the weight from your working set if you repeat that for every movement that day it's a lot of unnecessary work in regards to the CNS and ensuring optimal recovery between sessions.

Over the last 2 days my training has looked like...

Leg Press Calf Presses... 1 working set.
Hip Adductors... 1 working set.
Leg Press (glute/ham focused)... 1 working set.
Leg Extensions... 1 working set.
Rope AB Crunches... 1 working set.
Machine Lat Pulldown... 1 working set.
Incline Bench DB Rows... 1 working set.
Machine Chest Press... 1 working set.
Standing DB Upright Row... 1 working set.
Machine Shoulder Press... 1 working set.
Cable Tri-cep Extensions... 1 working set.
Cable Bi-cep Curls... 1 working set.
Stretches.


Smith Chest Press (slight incline)... 1 working set.
Machine Chest Flye... 1 working set.
Standing DB Lateral Raise... 1 working set.
Standing DB Shrugs... 1 working set.
Seated Cable Row... 1 working set.
Hyper Extensions... 1 hard set (10kg plate and bodyweight).
Tri-set of Machine Twists (left and right) then Machine Crunches... 1 working set.
Standing DB Hammer Curls... 1 working set.
Assisted Lat Pulldown/Dip Machine Tri-cep Pressdown... 1 working set.
Hip Abductors... 1 working set.
Machine Glute Raise... 1 working set for each leg.
Standing Leg Curl supersetted with Unilateral DB Stiff Leg Deadlifts... 1 working set for each leg.
Leg Press (quad focused)... 1 working set.
Calf Extensions... 1 working drop set.
Stretches.

 

[Jaxino]

Which brand of HGH are you using?
The one from Genotech or some other brand?

I am using Saizen... It works but damn it's so expensive.
Using 8iu HGH + 10iu humalin-R on push and leg days basically EOD.

 

[Jaxino]

Also using 750 TestE 450 TrenA 350 Anadrol 350 Proviron from Genotech, and I am very happy with this brand!

 

[johnjuanb1]

My training for the foreseeable future will be full body workouts and usually 1 working set per body part. I will listen to my body but I hope to be in the gym most days. If any body part needs a break I will leave it out for the day. Sometimes I may add in 2 exercises (2 working sets) for larger bodyparts such as back (high/low, thickness/width).

I posted this in another thread but will mention it here as it explains my thought process reagrding this type of training. Whilst I am all for keeping things simple there should be some intelligent thought put into this program structure especially the more days you train per week. Exercise selection and overall intensity are significant factors. Ones idea of failure is different to others. Meaning for me when I do 1 working set it can get very crazy. To the point I think even if it's just 1 working set you can't do that everyday of the week. Where I go on some sets you only need 1 set and your nervous system takes a fucking big hit. I couldn't do a crazy squat, leg press, pressing movement everyday. However if you do train daily you could maybe add in 2 of those per week and for the others days still go to muscular failure but pick smart exercises (ham curls, leg extensions, flyes etc). I couldn't do what I done on leg press yesterday/today everyday as I would be mentally drained after a short time. So thats why exercise selection and possible recovery/rest days come into play.

Then comes warm up sets and these are key. Generally I like to warm up slowly but that can't be done with a system like this as you would be in the gym all day (training all body parts). So you warm up your entire body for 5-10 mins then obviously be smart when warming up for each lift. Meaning if you are gonna press 3-4 pps I wouldn't do my typical 6-7 warm up sets (when it's my first exercise) and starting with the bar for 20 reps then doing 15 then 12 etc. At the same time you need to ensure you are safe and warmed up effectively. For this I would recommend a very light set of approx 12 reps then move up and do approx 5-7 reps then as you get heavier even about 3 reps. Then you do your working set of 12 reps. Go through things fairly quickly as well. The CNS still takes a big hit even when warming up if you are doing higher reps. So if you are doing 10 reps in your last warm up set with say 70% of the weight from your working set if you repeat that for every movement that day it's a lot of unnecessary work in regards to the CNS and ensuring optimal recovery between sessions.

Over the last 2 days my training has looked like...

Leg Press Calf Presses... 1 working set.
Hip Adductors... 1 working set.
Leg Press (glute/ham focused)... 1 working set.
Leg Extensions... 1 working set.
Rope AB Crunches... 1 working set.
Machine Lat Pulldown... 1 working set.
Incline Bench DB Rows... 1 working set.
Machine Chest Press... 1 working set.
Standing DB Upright Row... 1 working set.
Machine Shoulder Press... 1 working set.
Cable Tri-cep Extensions... 1 working set.
Cable Bi-cep Curls... 1 working set.
Stretches.


Smith Chest Press (slight incline)... 1 working set.
Machine Chest Flye... 1 working set.
Standing DB Lateral Raise... 1 working set.
Standing DB Shrugs... 1 working set.
Seated Cable Row... 1 working set.
Hyper Extensions... 1 hard set (10kg plate and bodyweight).
Tri-set of Machine Twists (left and right) then Machine Crunches... 1 working set.
Standing DB Hammer Curls... 1 working set.
Assisted Lat Pulldown/Dip Machine Tri-cep Pressdown... 1 working set.
Hip Abductors... 1 working set.
Machine Glute Raise... 1 working set for each leg.
Standing Leg Curl supersetted with Unilateral DB Stiff Leg Deadlifts... 1 working set for each leg.
Leg Press (quad focused)... 1 working set.
Calf Extensions... 1 working drop set.
Stretches.

Elvia, try a 100 rep drop set on leg press for your one exercise.
Those are insane! You’ll leave a puddle of sweat on the ground.

 

[Elvia1023]

Which brand of HGH are you using?
The one from Genotech or some other brand?

I am using Saizen... It works but damn it's so expensive.
Using 8iu HGH + 10iu humalin-R on push and leg days basically EOD.

I am not using HGH as I get too tired from it. However when I was using it it was Geno's own brand Genotrope. I have tried a few brands (riptropin, greys, kigtropin, humatrope, genotropin etc). I love the results from Genotrope and wish I could use it but annoyingly I just get too tired from any good brand of HGH. It impacts my work too much so I always have to stop using it. I have tried everything from 1iu per day to high doses (5-10iu) every 4-5 days and it's the same outcome no matter what. I may try it again with some slin and hope for the best... meaning see how long I can last I would love to to be able to run 5iu for 6 months as I think it would be a big difference but it's not possible. The longest I last is about 2 weeks

Elvia, try a 100 rep drop set on leg press for your one exercise.
Those are insane! You’ll leave a puddle of sweat on the ground.

Matey I love doing sets like that as you know. I love high reps from time to time. I think for legs the best is something you can get for approx 15 reps and you have to get 30 reps no matter what. So you have to rest pause it to get to 30. But no more rest than 5 secs so it's brutal and very heavy. Heavy weight for high reps is what makes legs grow optimally as you know and we have spoken about many times before.

Now the issue for me is just being careful with intensity techniques as I will be training every bodypart most days in the week. I will post more on this below. Even if it's just 1 working set if you really go crazy it's plenty and combined with everything else on the day it's a lot for the CNS to take. So I am going to failure every single day but intensity techniques such as high reps, rest pauses, assisted reps, dead drops, drop sets etc I have to be careful when I implement them.

In the past I would destroy a muscle group at times with multiple crazy sets and lot's of drop sets but as I had 5+ days to recover it was fine but now I will be training the same body part the very next day. So I will implement those crazy sets at times but I also have to be careful with the placement and frequency. On top of everything I also didn't start TRT but I have changed my mind due to my training and I will post more on that below.

Next time I train I will finish with a crazy drop set for leg press

 

[Elvia1023]

I am relatively happy with things. My legs have improved a lot over the last year. Obviously they will never be freaky and it's not exactly loads of improvement but considering I have been abusing them for 15+ years I am happy with the recent changes. My mates on here who have followed me over the years will know the struggle I have had with my calves but I am also happy with them. Obviously I want more but I am happy with the changes.

I am thinking I probably should go on 150mg test per week for a cruise. This training system really takes it out of you if things aren't optimized. My diet is good (plus intra nutrition) and whilst my sleep could be better I am getting enough of it. Although even with just the 1 working set per day it's a decent amount of volume and you are hitting every bodypart at 100% daily. I could train approx 3 days per week to help matters but I want to be in the gym closer to 5-6 days per week. If I allow my test levels to crash it will be an uphill battle of recovery and aches and pains no doubt about that. So I can be sensible via training volume or I can be sensible by using a replacement dose of test. As I am eager to train hard now I will opt for the later.

I go away for 6 days to the UK on Monday so I will inject 150mg test on Sunday night and when I get back on Sunday inj 75mg then 75mg again on the Wed. I may start a new log when I get back or perhaps wait for a few weeks. One thing are certain I plan to blow up

I have trained at the same gym a few days now and I am limited with some leg movements. I wish I could do 12 rep max weight squats and stiff leg deadlifts but I can't and would be stupid for trying them. However my other gym does have a squat machine I plan to go for it on next time I train there. When in the UK I will be training at some of the best gyms around so I will definitely be hitting the various squat and leg press machines they have amongst other things. For the last few days I have used the leg press as my main heavy movement and that was the same today. One of them isn't even plate loaded but feels great (technogym) and my working set the other day was 32 reps. They were slow and controlled and fucking brutal. That's the thing if you push it for the 1 working set it's all you need. My legs (quads, hams, glutes etc) felt like they had been blown up full of air after I done that 1 set and I could barely walk properly for 10 mins

Today I started with abs and legs then worked my way up. I tried to keep warm up sets minimal to make sure the workout was fast paced. Obviously for certain movements I made sure I was safe. So for flat bench press I done 10kg a side for 10 reps, 20kg for 5 reps, 30kg for 5 reps, 40kg for 3 reps and so on. Now for other movements they may have included 3 warm up sets but literally no more than 2-3 mins duration from the start of my 1st warm up set to my working set. I went through many movements fast such as leg extensions, hip adductors, lateral raises etc.

Machine Ab Twists (left/right) and Crunches... 2 working tri-sets.
Calf Presses... 1 working drop set.
Seated Leg Curl... 1 working set.
Hip Adductor... 1 working set.
Leg Press (middle of platform and wide stance)... 1 working set.
Leg Extensions... 1 working set.
Tri-cep Cable Extensions... 1 working set.
Bicep Cable Curls... 1 working set.
Lat Pulldown... 1 working set.
Incline Bench DB High Rows... 1 working set.
Flat Barbell Bench Press... 1 working set.
Machine Pec Deck... 1 working set.
Machine Lateral Raises... 1 working set.
Stretches.

Pre workout I ate something different and had beef, potatoes (boiled then fried in coconut oil with onions and spices) and beans. Afterwards I had 1 scoop of EAA's with my multi vitamin and green powders in 1 litre of water. Intra was 2 scoops of EAA's and 25g carbs from Axe and Sledge's Demo Day. Post workout I had quark with eaa's mixed in, blueberries, raspberries and lemon juice. Later I had turkey breast with rice cakes and 1 kiwi. Now I am chilling with a cold coffee, 87% dark chocolate and some walnuts. My next meal will be beef mince with vegetables.

 

[ketsugo2]

Hey all interesting thread ! Carry on more power - my summer after recovering from hip replacement surgery and losing my 25 year job due to literally saving the life of person overdosed on heroine at the laundry mat on my day off which I didn’t think I needed to report . I finally back to gym , you all help inspire me . I hit age 54 in July , I been bodybuilding for 40 years and yes I do use performance enhancing stuff but hey . Mother Nature don’t play fair , so I don’t consider it cheating . Bodybuilding is to enhance health . Everything we practice eating training. Supplements whether be natural or pharmacy all in the right measures . Hey like baby bears porrage ...... just right . At my age you got to stay motivated . Sometimes hearing your stories the passion you all share is all I need to uplift my self get in the damn car and drive my ass to gym. To me that’s the hardest part . All of us here we are rare breed . People openly or secretly envy our self discipline. So never let anyone bring you down , just carry on ! Great thread Agsin diet to me is the main aspect of bodybuilding that makes you or breaks you . Just everyone needs to find their own path. Keep posting [emoji3]