[Triv]

Decent PULL yesterday looked like this —

Hammer Pulldowns 1×8-10, 1×12-15
BB Rows 1×8-10, 1×12-15
Seated Cable Rows 1×8-10, 1×12-15
Parallel chins BW 2 x fail
1 arm DB Rows 1×20
Straight arm pulldowns 6×4
Rear delt machine 2×8-10, 1×12-15
Behind back shrug upright row 1×10-12, 1×15-20
Leg Press calves 1×30

I have another 3 weeks on this lean up diet and decided to add some Winstrol at 50mg a day…I might even add l-carnitine pre workout also.
Then I have a week away where I will aim to maintain on holiday then return to an offseason growing plan until December…I will blast for another 8weeks when I’m back but switch from test/masteron/winny to test/Npp for the remainder of the growing season. I then want to cruise for a good period before starting a solid prep mid Decemeber which will go until April.

T

[Triv]

Wicked PUSH session —

Machine Press 2×10-12
Decline BB Press 1×8-10, 1×12-15
BB Shoulder Press 1×8-10, 1×12-15
Dips 1RPx12
Incline DB fly 1×20
Across body cable ext 1RPx12
1 arm O/H cable ext 1×20
DB side laterals seated 1RPx12
Dual arm cable laterals 6×4
Incline DB curls 1RPx12
1 arm preacher machine 1×12-15, 1×8-10
DB Hammer curls 1×20

I am currently on 500mg test and 500mg masteron for this minicut and want to start using GH after the cut for the remainder of the off season and into prep next year. Providing finances allow I should manage.

T

[Triv]

Destroyed second LEG day with Posterior chain —

Standing Calves 1×12 triple drop
Seated leg curl 1RPx12-15
Deficit deads 1×8-10, 1×12-15
Good mornings 2×12-15
45deg Hyper 6×4
Wide Leg Presses 2×12-15
Leg Extensions 1×8-10, 1×12-15
Sissy squats superset Abductors 2×20

We bumped up the HIGH day today with the last meal been a cheat. Checked in leaner today and happy with progress…we MIGHT make a small drop in cals.

T

[Triv]

Wicked UPPER today —-

Incline Hammer Press 2×8-10
Flat BB Press 1×8-10, 1×12-15
Strive Shoulder Press 1×8-10, 1×12-15
Floor Press 2×8-10
Cable fly 1×20
EZY pressdowns 6×4
Close pulldowns 6×4
Low Rows 1×8-10, 1×12-15
Seal Row 2×10-12
Synergy converging pulldown 6×4
Machine side laterals 1×12 triple drop
1 Arm leaning DB lateral 1×20

I’m pretty keen to buy the new e-book and design a new program soon. But am making some great progress here so I can wait…

T

[Triv]

Absolutely brilliant LEG session today. Connection and strength was at an all time high…beautiful marriage!

Seated Calve Raise 6×4
Lying Leg curl plate loaded 1RPx12
Paused Safety bar squats 1×8-10, 1×12-15
Smith Squats 2×10-12
Hack Squats 6×4
DB SLDL 2×12-15
Superset Leg Press narrow stance with DB split squats 2×20
Adductor 1RPx12
Seated DB curls 1RPx12
Preacher 1 arm DB curl 1×12-15, 1×8-10
Rev cable curl 1×15-20

T

[Triv]

UPPER tuesday —

Flat DB Press 2×8-10
Incline BB Press 1×8-10, 1×12-15
Shoulder press machine 1×8-10, 1×12-15
Close grip bench BB 3×8-10
Pec deck 6×4
Rope pressdowns 6×4
Lat Pulldown – 6 x 4 set
Dual arm dumbbell row – 1 x 8-10, 1 x 11-15
Chest supported row – 2 x 8-10
Standing DB lateral 1×12 triple drop
1 arm cable lateral 1×20

LEGS Thursday —

Leg Press calves 6×4
Lying single leg curl 1RPx12
Deads 1×8-10, 1×12-15
Rev Hack GM 2×12-15
Glute bridge 6×4
Leg Presses 2×12-15
1 leg ext 1×8-10, 1×12-15
Sissy hack super set cable pull through 2×20

PUSH Friday —

Flat Strive press 2×8-10
Low Incline SM 1 x 8-10, 1 x 11-15
Shoulder SM 1 x 8-10, 1 x 11-15
Close grip SM 1RPx12
Machine fly 2×15-20
Rope Pressdowns 1RPx12
1 arm DB O/H ext 1×20
Seated DB laterals 1×12 triple drop
1 arm cable lateral 1×20
EZY bar curls 1RPx12
1 arm preacher machine 1×12-15, 1×8-10
Rope hammer curls 1×20

PULL Today —

Underhand pulldowns 1 x 8-10, 1 x 11-15
T-Bar rows 1 x 8-10, 1 x 11-15
Wide seated row 1 x 8-10, 1 x 11-15
Pull ups 3xfailure BW
1 arm cable seated rows 1×15-20
High cable rear delts 2×8-10, 1×15-20
BB Shrugs 1×10-12, 1×20

Missed straight arm pulldowns some how lol…

Everything moving bloody well during the mini cut. Dropped 5 lbs this past week after adding a fat burner and Adex 0.5mg EOD after finding out how bloody high my Estrogen was.

T

[Triv]

LEGS today was great!

Seated calves 1×12-15 20 count rep each
Lying Leg Curls 1RPx12-15
BB Back Squats 1×8-10, 1×12-15
Hack Squats 2×10-12
Leg Presses 6×4
BB RDL 2×12-15
Leg Ext super Walking Lunges 2×20
Preacher machine curls 1RPx12
1 arm cable curls 1×12-15, 1×8-10
Rev EZY curls 1×15-20

Game…

[Triv]

PUSH yesterday looked like this —-

Cable fly – Just activation no failure sets
Flat HS chest press 2×10-12
Decline BB Press 1×8-10, 1×12-15
HS Shoulder press 1×8-10, 1×12-15
Dips 1RPx12
Low Incline DB fly 1×20
Across body cable ext 1RPx12
1 arm O/H DB ext 1×20
Seated DB laterals 1×12 triple drop
Dual arm cable laterals 1×20
BB curls 1RPx12
DB Hammer curls 6×4

This morning was PULL —

HS pulldowns 1×8-10, 1×12-15
Bent BB Rows 1×8-10, 1×12-15
Seated Cable Rows 1×8-10, 1×12-15
Parallel chins 2xMax BW
1 arm DB rows 1×15-20
DB pullover 1×20
Reverse machine fly 2×8-10,1×12-15
Behind Back BB Shrugs 1×10, 1×15
Leg Press calves 1×30-40

Everything moving very well. Got my bloods done and Oestrodile is a bit high so we are doing Arimidex 0.5mg EOD. Also adding in an off the shelf fat burner + yohimbine now.

T

[Triv]

UPPER body Tuesday and trained with a friend at a different gym —

Flat DB Press 2×10
Banded Incline Smith 1×8-10, 1×12-15
Machine fly 1×20
Shoulder press machine (never tried – wicked) 1×8-10, 1×12-15
Side lateral machine 1×12 triple drop
Floor Press 2×10-12
Machine extensions 2×15
Close pulldowns 6×4
Low Rows 1×8-10, 1×12-15
Bent over Smith rows 2×10-12
Machine pulldowns 6×4

Wednesday – Rest…cardio, sauna, soft tissue work

Today was LEGS —

Standing Calves 6×4
Seated Leg curl 1RPx12
Deficit Deads 1×8-10, 1×12-15
Standing Good mornings 2×12-15
45deg Hyper 6×4
Wide Leg Press 2×15
Leg ext 1×8-10, 1×12-15
Bodyweight Sissy squats super Abductor machine 2×20

Game OVER!

10 days into my mini cut and things are moving well. The increase in gear is starting to show….215.4lbs this morning.

T

[Triv]

LEGS today looked like this —

Seated calves 25,20,20,15
Lying Leg curl plate loaded 1RPx12
Safety Bar Squats paused 1×8-10, 1×12-15
Smith Squats 2×10-12
Hacks 6×4
DB SLDL 2×12-15
Narrow Leg Press super DB split squats 2×20
Seated DB curls 1RPx12
Reverse EZY bar curls 6×4

Game over …. PR’s for most this phase.

[Triv]

Absolute brilliant PULL today looked like this—

Underhand pulldowns 1×8-10, 1×12-15
T-bar Rows 1×8-10, 1×12-15
Wide seated cable rows 1×8-10, 1×12-15
Pulls ups 3 x Failure BW
1 arm seated cable 1×20
Reverse cable fly 2×8-10, 1×15
BB Shrugs 1×10-12, 1×15-20

Smoked…had DOM’s leaving the gym.

T

[Triv]

WICKED PUSH session today.

Strength is climbing now gear is higher I feel…also had a nice 1.5lbs drop overnight and look harder.

Flat HS press 2×10-12 (went too heavy and only got 9 lol)
Low Incline SM press 1×8-10, 1×12-15
Shoulder SM press 1×8-10, 1×12-15
Flat Close grip SM press 1RPx12
Machine fly 6×4
Rope pressdown 1RPx12
Dual arm DB o/h ext 1×20
Machine laterals 1×12 triple drop
1 arm cable laterals 1×20
EZY bar curls 1RPx12
1 arm seated DB curl 1×12-15, 1×8-10
Reverse grip cable curl 1×20

HIGH day tomorrow and I have my cousins BUCKS party most of the day. I will definitely be taking my meals;)

Triv

[Triv]

Missed a few updates…been busy.

Started the mini cut Sunday so today is day 5….leaned up a bit but not a huge weight drop just yet. Calories started at 4 MEDIUM days – 2500, 2 LOW days at 2000 and 1 HIGH day at 3700-5000 depending.

Cardio is also up to 5 x 20mins moderate HIIT first thing….

Training remains and strength is on the rise.

Gear I have pushed to 500mg Test E and 500m Masteron…plus Nolva and proviron.

Today was second LEG day and looked like this —-

Standing Calves 6×4
Lying single leg curl 1RPx15
Deads 1×8-10, 1×12-15
Rev Hack 1×12-15, 1×8-10
Glute Bridge 6×4
Paused Leg Press 2×12-15
Single Leg ext 1×8-10, 1×12-15
Sissy Hack superset Cable pullthrough 2×20

Smoked…

T

[Triv]

Bit behind on the updates here. Had a LEGS and UPPER workout since and today was a second LEG day with more emphasis on posterior chain.

Leg press calves 6×4
Seated Leg curls 1RPx12
Deficit deads 1×8-10(bombed out on this and only got 5 instead of 9 target…rushed the warm up and CNS wasnt ready) 1×12-15(Hit a PR here:))
Standing GM 2×12-15
45deg Hyper 6×4
Wide Leg presses 2×12-15
Leg ext 1×8-10, 1×12-15…hit 13 reps in the first bracket so kept it
Super set BW sissy squats with abductors 2×20

T

[Triv]

Seconds LOWER body day more post chain dom looked like this —-

Seated Calves 1×12-15 20count reps
Single lying leg curl 1RPx12
Deads 1×8-10, 1×12-15
Rev Hack hip ext 2×12-15
Glute bridge 6×4
Leg Presses 2×12-15
Single Leg ext 1×8-10, 1×12-15
Sissy Hacks superset Cable pull through 2×20

Smoked…

PUSH looked like this the following day —

Flat Strive chest press 2×10-12
Low Incline SM press 1×8-10, 1×12-15
Shoulder SM press 1×8-10, 1×12-15
Close grip SM press 1RPx12
Machine fly 6×4
Rope pressdowns 1RPx12
1 arm O/H DB ext 1×20
DB side laterals 1×12 triple drop
1 arm cable lateral 1×20
EZY bar curls 1RPx12
Single arm preacher machine 1×8-10, 1×12-15
Rope hammer curls 1×20

Insane session. I am growing on a cruise with minimal fat gain…happy with this. Another week and we will start a 6 week diet and lean up.

T