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LEGS today looked like this —

Seated Calves 1 x 12-15 5count ecc + 15count stretch

Lying Leg curls 1RP x 20-25 + 25 partials 4count ecc

BB Back Squats 1 x 8-10, 1 x 12-15, 1 x 20 3count ecc

Leg Press duck feet 2 x 20 4count ecc, 2count pause

Stretch

VERY pleased with progress as I smoked my previous numbers with good form and connection and NO knee pain today.

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REST day today but I did do cardio and abs upon waking.

20mins Moderate HIIT = 1 min higher intensity / 1 min lower intensity

Decline crunches superset with leg raises 3 x 20 each

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PULL day today looked like this…basic, heavy shit—

Hammer Strength Pulldowns 1RP 11-15 + ISO 4count ecc
Bent Over Smith Rows 2 x 12-15 heavy lifting
Stretch

EZY bar drag curl 1RP 15-20 4count ecc
EZY preacher curl 1×18-20 4count ecc, 2count hold at bottom
1 arm reverse cable curl 1×12-20 6count ecc (tough)

Game Over
Home to eat, rest and grow.

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PUSH day today looked like this —

Low Incline Smith presses 1RP x 11-15 + ISO
Machine fly 1×10 hold stretch and contraction each rep
Stretch (weighted)

Strive plate loaded shoulder press 1RP x 11-15 + ISO
Machine side laterals 1×10 + 20 partials + ISO
Stretch

Reverse grip Smith press 1RP x 15-20
Dips 1RP x 25-30
Stretch

Very pleased with today’s workout as I had a nice bump up in strength…pressing is by far a huge weakness of mine and it really shows in my physique so hoping to turn this around…and I WILL.

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Ok time for a push up with gear again. I’ll be running 1000mg test cyp + 800mg EQ. I know I know, completely against the grain to what most have been doing lately but it’s a recommendation from my coach who has some decent experience…I promise I’ll still be a good person 😉

Anyway so a push up in calories across both MEDIUM and LOW carb days…HIGH days stay the same.

Very interested to see how strong I get on this DC program given I’ve been climbing quite well on a cruise.

LEGS today looked like this —

Standing Calves 1×12-15 5count ecc and 15count stretch every rep = fun times

Lying DB lef curls 1RP x 15-20 + ISO last rep

Safety bar squats 2×10-12, 1×20

Leg extensions 1×15 3count ecc and 2count flex

Stretch

My lowest volume day but arguably my toughest…

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PUSH day today looked like this —-

Incline Hammer Presses 1RP x 11-15 + ISO hold
Machine Fly 1×12
Stretch

Strive pin loaded shoulder press 1RP x 11-15 + ISO hold
Machine lateral raise machine 1×10 + 20 partials + ISO hold
Stretch

Deadstop EZY extensions on floor 1RP x 30
Dips 1RP x 25-30
Stretch

Beat all my numbers but it was a tough workout…prior to this I did a video shoot with a client of mine demonstrating some exercise but I also carried some out and they clearly fatigued me more than I hoped.

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LEG day today looked like this —-

Leg press calves 1×12 5 count ecc, 15 count stretch
Seated Leg Curl 1RP x 15-20 4 count ecc
Leg Press 1×6-10, 1×20 3 count sec, 2 count pause
Smith Squats 1×10-12, 1×20 3 count sec, 2 count pause

Stretches.

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PULL day today looked like this —

Rack Chins 1RP x 18-20
Dead lifts 1 x 5-8, 1 x 9-12
Stretch
Machine Preacher curl 1RP x 15-20 + ISO 1/2 way
EZY bar preacher curl 1 x 20-25 slow ecc and pause at stretch
DB Hammer curls 2 x 12-15

Game over….

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PUSH day today looked like this —

45deg Incline Smith Presses 1RP x 11-15 + iso hold last set/rep
Machine fly 1×12-15 hold stretch and contraction
DB weighted stretch 65s

Seated Shoulder Smith press 1RP x 11-15 + iso hold last set/rep
Machine side laterals 1×10 + 20 partials + iso hold for 30s
Stretch

Close grip smith presses 1RP x 15-20
Dips 1RP x 25-30
Stretch

This was the second rotation of this exact workout so I had to beat my numbers and thankfully was successful. Even whilst cruising (gear wise) strength is climbing well.

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LEGS day today looked like this—

Seated Calves 1×12-15 5 count ecc, 15 count stretch each rep
Lying Ham Curls 1RP x 20-25 + 25 partials after last set
BB Back Squats 1×8-10, 1×12-15, 1×20
Duck feet leg presses 2×20 4 count ecc, 2count pause

Again looks easy on paper…give it a try whilst putting your heart and soul into every rep/set/exercise.

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PULL day today looked like this—

Hammer Strength Pulldowns 1RP x 11-15 + ISO 1/2 after last round 4 count ecc
Bent over SM rows 2 x 12-15
Hanging weighted stretch for 60s…

EZY bar drag curl 1RP x 15-20 4 count ecc
EZY preacher curls 1 x 25 4 count ecc, 2 count hold @ stretch each rep…
1 arm reverse cable curl 1 x 12-20 6 count ecc

This doesn’t look like much but after the warm up and feeder sets I was smoked and my back was pumped to hell.

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PUSH day today looked like this—

Low Incline SM press 1RP x 11-15 + ISO 1/2 was after last round
Machine fly 1 x 15 …. 2s stretch and 2s hold each rep
Weighted DC stretch (flat DB for 60s)

Strive plate loaded shoulder press 1RP x 11-15 + ISO 1/2 was after last round
Machine lateral raise 1 x 10 + 20 partial holds + 30s ISO hold 1/3 way up
Shoulder stretch

Reverse grip SM press 1RP x 15-20
Dips 1RP x 25-30 pause at stretch each rep
Tricep stretch

Unless otherwise specified all lifts were done on a 4 count eccentric.

This smoked me despite how little the volume looks on paper.

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Hey Guys,

Currently adopted a DC program for my next stint of training and enjoying it MUCH more than I thought I would. The massive reduction in volume has been interesting but allows for more concentration and intensity for the few work sets and the workouts leave just as smoked as doing twice as much!

Set up is PPL over 4 days a week with 3 rest days.

Still carb cycling with 2 MED days, 2 HIGH days and 3 LOW days.

Gear — Just cruising on 200mg Test Cyp, 100mg Masteron, Nolva and proviron.

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Hey Kody!

Soooo sorry man. Went off the forums for a while but I am back!

Ok so a “warm up / ramp up” for all heavy movements look the same eg:

Target is 8-10 for a BB Back Squat at 180kg.

My sets leading up will look like this—
60kg – 10 reps
80kg – 8 reps
100kg – 6 reps
120kg – 4 reps
140kg – 3 reps
160kg – 2 reps
180kg – 1 rep
180kg – work set…all out.

Make sense?

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Fantastic LOWER body workout today…Posterior chain focused and looked like this:

Seated leg curl 1×12 RP (went too heavy and only got 10 low range reps…plate loaded at a different gym)
Deficit Deads 1×8-10, 1×12-15 (Hit a PR here…210KG for 8 :))
Standing Good mornings 1×8-10, 1×12-15
GHR 6×4 (these were bloody great)
Paused leg presses 2×12-15
Leg extensions 1×8-10, 1×12-15
DB Sissy squats superset Cable pull through 2×20

Meant to hit biceps also but ran out time so will catch up in my PUSH workout tomr.

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