Notveryeffective
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- Joined
- Nov 8, 2022
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First off. Gear! duh! because that's a ton of muscle and losing fat same time. it wasn't easy, and diet was pretty tough too, but I'm only going to post the training here. (and I only maybe did 80% accuracy on my diet. I would gotten better results if I was more dialed in)
500MG Test E/week
50MG Dbol/day first 6 weeks
50MG Var/day first 8 weeks
200MG tren ace/week last 6 weeks
started out weighing 250 at 207 lean
ended Weighing 260 at 232 lean
**disclaimer: these results are based on InBody scans**
Core training every other day
1) hanging leg raises (don't swing)
-3 sets 15
2) pelvic floor holds/vacuum
-3 60 second holds
3) plank position alternating knee tucks
-3 sets 15 each leg
*Monday and Thursday night 45 minutes Hot Yoga
Monday - quads
Tuesday - back
Wednesday - off (take a walk)
Thursday - chest
Friday - hams + glutes
Saturday - delts + arms
Sunday - off (take a walk)
Quads:
Lying leg curl
Hard contraction, controlled eccentric, really curl concentric with hams,keep hips down and
quads pressed into pad
Set 1: 6-8 reps
Set 2: 8-10 reps
Smith squats or hack squat
Controlled eccentric, explosive under control concentric, aim not to lock knees out and keep
reps consistent
Set 1: 6-8 reps
Set 2: 8-12 reps
Leg press
Same as squats, but aim to pause in hole on second set
Set 1: 10-12 reps
Set 2: 12-15 reps
Leg extensions
Had hard contraction all the way up to the hip, controlled eccentric, drive concentric with quad
contraction, not momentum or knees
Set 1: 10-12 reps
Set 2: 12-15 reps
rear foot elevated split squats
Get a good stretch on that back leg
Set 1: 10-12 reps
Sets 2: 12-15 reps
Back:
Wide Grip Cable Pull down
Hard contraction, controlled eccentric, slight pause at stretch, drive concentric hard
1 max straight set 15-12 reps
1 max rest pause set using same weight as set one and aiming to tie total reps
Barbell row
Try to get upper body fairly parallel to the floor Row to your waist
A little momentum is expected, but control the weight and maintain position without letting upper
body stand up with the weight when you row
1 max straight set 8-6 reps – you can be a little loose form here but not crazy
1 reduced weight set 10-8 reps – even better control and harder contractions with this one
Single Arm DB Row
Parallel back
Feet in even line with each other
Row back towards waist
Hard contraction, controlled eccentric, slight pause at stretch, drive concentric hard!
1 max straight set 10-8 reps
1 reduced weight dead stop reps set 12-8
DB Pullover
Lying on bench
Really controlled eccentric, slight pause at stretch, don’t explode through concentric, just move
under steady control
Warm up sets of 10 reps each building up to working set 1 max rest pause set aiming for 12-15
total reps
Rack Pulls
NO BOUNCING. DEAD STOP REPS AND DONT RELAX YOUR BACK KEEP IT
CONTRACTED
1 max straight set 8ish reps
1 max all out set with reduced weight - hard hard contractions and good control - still heavy but
really light your back on fire here 15-12 rep minimum
Peacher curl machine
Slow and controlled, hard contractions at the top, good stretch at the bottom.
1 set 8-10
1 lighter set until failure
Chest:
Flat DB press
Controlled eccentric, slight pause at chest, explosive under control concentric, hard contraction
Set 1: Heaviest set 8-10 rep range
Set 2: Reduce weight slightly 10-12 rep range
Incline Smith Machine press
Controlled eccentric, slight pause at chest, explosive under control concentric, hard contraction
Set 1: Heaviest set 6-8 rep range
Set 2: Reduce weight slightly 8-12 rep range
Incline DB Fly
Hard contraction, control the eccentric, slight pause at stretch
Warm up sets of 10 reps each building up to working set that fails at/near 10
Set 1: 10-12 reps
Superset
Dips with weight around waist
Into
Cable fly seated or standing
3 hard rounds 10-12 reps each
Hams + glutes + back touch up
Seated leg curls
Hard contraction, controlled eccentric, slight pause at stretch to kill momentum and maintain
connection, control the concentric and smooth through the finish
Set 1: 5-8 reps
Set 2: 8-10 reps
Lying leg curls
Same as lying
Set 1: 5-8 reps
Set 2: 8-10 reps
Glute bridge
Really good hip drive here with hard contraction at the top and maintain connection through
entire rom. Drive concentric with glutes and not just hips
Set 1: 10-12 reps
Set 2: 12-15 reps
D1 adductors
Hard contraction, controlled concentric, good stretch
Set 1: 10-12 reps
Sets 2: 12-15 reps
RDLs
Really push hips back to stretch hams, drive through with glutes, and keep back connected
throughout as well with a contraction as the top of back and glutes
Set 1: 6-8 reps
Set 2: 6-8 reps
Low back extensions - hold weight at chest
Take these just as seriously as any compound movement
Hard hard contractions!!
Set 1: 10-12 reps
Set 2: 10-12 reps
Delts + Arms
Assisted pull up machine
3 sets 12-10 reps
Plate loaded shoulder press OR smith machine press
Control the weight through your delts, don’t just move the weight up and down with your arms
Set 1: Heaviest set 6-8 reps
Set 2: Reduced weight set 8-10 reps
Seated Single arm DB Press
Set 1: 8-10 reps
Set 2: reduced weight from set one 10-12 reps
DB lateral raises
Imagine your arms are just hooks for the weights. Move the weight with your delts. Think about
a string attached to your hand pulling them “out” and not just you lifting the weight “up”
Set 1: 10-12 reps
Set 2: reduced weight 15-12 reps
Cable press down
Whatever attachment you like best
Hard contractions, controlled eccentrics
2 working sets 15-12 reps
Seated DB overhead ext
Good stretch, hard contractions, controlled eccentrics
Set 1: 10-12 reps
Set 2: 12-15 reps
Rope hammer curl
Hard contractions, controlled eccentrics
2 working sets 15-12 reps
Machine preacher curl
Hard contraction, controlled eccentric, slight pause at stretch, explosive under control concentric
Set 1: 10-12 reps
Set 2: 12-15 reps
500MG Test E/week
50MG Dbol/day first 6 weeks
50MG Var/day first 8 weeks
200MG tren ace/week last 6 weeks
started out weighing 250 at 207 lean
ended Weighing 260 at 232 lean
**disclaimer: these results are based on InBody scans**
Core training every other day
1) hanging leg raises (don't swing)
-3 sets 15
2) pelvic floor holds/vacuum
-3 60 second holds
3) plank position alternating knee tucks
-3 sets 15 each leg
*Monday and Thursday night 45 minutes Hot Yoga
Monday - quads
Tuesday - back
Wednesday - off (take a walk)
Thursday - chest
Friday - hams + glutes
Saturday - delts + arms
Sunday - off (take a walk)
Quads:
Lying leg curl
Hard contraction, controlled eccentric, really curl concentric with hams,keep hips down and
quads pressed into pad
Set 1: 6-8 reps
Set 2: 8-10 reps
Smith squats or hack squat
Controlled eccentric, explosive under control concentric, aim not to lock knees out and keep
reps consistent
Set 1: 6-8 reps
Set 2: 8-12 reps
Leg press
Same as squats, but aim to pause in hole on second set
Set 1: 10-12 reps
Set 2: 12-15 reps
Leg extensions
Had hard contraction all the way up to the hip, controlled eccentric, drive concentric with quad
contraction, not momentum or knees
Set 1: 10-12 reps
Set 2: 12-15 reps
rear foot elevated split squats
Get a good stretch on that back leg
Set 1: 10-12 reps
Sets 2: 12-15 reps
Back:
Wide Grip Cable Pull down
Hard contraction, controlled eccentric, slight pause at stretch, drive concentric hard
1 max straight set 15-12 reps
1 max rest pause set using same weight as set one and aiming to tie total reps
Barbell row
Try to get upper body fairly parallel to the floor Row to your waist
A little momentum is expected, but control the weight and maintain position without letting upper
body stand up with the weight when you row
1 max straight set 8-6 reps – you can be a little loose form here but not crazy
1 reduced weight set 10-8 reps – even better control and harder contractions with this one
Single Arm DB Row
Parallel back
Feet in even line with each other
Row back towards waist
Hard contraction, controlled eccentric, slight pause at stretch, drive concentric hard!
1 max straight set 10-8 reps
1 reduced weight dead stop reps set 12-8
DB Pullover
Lying on bench
Really controlled eccentric, slight pause at stretch, don’t explode through concentric, just move
under steady control
Warm up sets of 10 reps each building up to working set 1 max rest pause set aiming for 12-15
total reps
Rack Pulls
NO BOUNCING. DEAD STOP REPS AND DONT RELAX YOUR BACK KEEP IT
CONTRACTED
1 max straight set 8ish reps
1 max all out set with reduced weight - hard hard contractions and good control - still heavy but
really light your back on fire here 15-12 rep minimum
Peacher curl machine
Slow and controlled, hard contractions at the top, good stretch at the bottom.
1 set 8-10
1 lighter set until failure
Chest:
Flat DB press
Controlled eccentric, slight pause at chest, explosive under control concentric, hard contraction
Set 1: Heaviest set 8-10 rep range
Set 2: Reduce weight slightly 10-12 rep range
Incline Smith Machine press
Controlled eccentric, slight pause at chest, explosive under control concentric, hard contraction
Set 1: Heaviest set 6-8 rep range
Set 2: Reduce weight slightly 8-12 rep range
Incline DB Fly
Hard contraction, control the eccentric, slight pause at stretch
Warm up sets of 10 reps each building up to working set that fails at/near 10
Set 1: 10-12 reps
Superset
Dips with weight around waist
Into
Cable fly seated or standing
3 hard rounds 10-12 reps each
Hams + glutes + back touch up
Seated leg curls
Hard contraction, controlled eccentric, slight pause at stretch to kill momentum and maintain
connection, control the concentric and smooth through the finish
Set 1: 5-8 reps
Set 2: 8-10 reps
Lying leg curls
Same as lying
Set 1: 5-8 reps
Set 2: 8-10 reps
Glute bridge
Really good hip drive here with hard contraction at the top and maintain connection through
entire rom. Drive concentric with glutes and not just hips
Set 1: 10-12 reps
Set 2: 12-15 reps
D1 adductors
Hard contraction, controlled concentric, good stretch
Set 1: 10-12 reps
Sets 2: 12-15 reps
RDLs
Really push hips back to stretch hams, drive through with glutes, and keep back connected
throughout as well with a contraction as the top of back and glutes
Set 1: 6-8 reps
Set 2: 6-8 reps
Low back extensions - hold weight at chest
Take these just as seriously as any compound movement
Hard hard contractions!!
Set 1: 10-12 reps
Set 2: 10-12 reps
Delts + Arms
Assisted pull up machine
3 sets 12-10 reps
Plate loaded shoulder press OR smith machine press
Control the weight through your delts, don’t just move the weight up and down with your arms
Set 1: Heaviest set 6-8 reps
Set 2: Reduced weight set 8-10 reps
Seated Single arm DB Press
Set 1: 8-10 reps
Set 2: reduced weight from set one 10-12 reps
DB lateral raises
Imagine your arms are just hooks for the weights. Move the weight with your delts. Think about
a string attached to your hand pulling them “out” and not just you lifting the weight “up”
Set 1: 10-12 reps
Set 2: reduced weight 15-12 reps
Cable press down
Whatever attachment you like best
Hard contractions, controlled eccentrics
2 working sets 15-12 reps
Seated DB overhead ext
Good stretch, hard contractions, controlled eccentrics
Set 1: 10-12 reps
Set 2: 12-15 reps
Rope hammer curl
Hard contractions, controlled eccentrics
2 working sets 15-12 reps
Machine preacher curl
Hard contraction, controlled eccentric, slight pause at stretch, explosive under control concentric
Set 1: 10-12 reps
Set 2: 12-15 reps