Will start a workout log on here the beginning of next week
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Gymdads Training Log
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OK here we go started my second week on test cypionate. Today is Tuesday usually always take Saturday, Sunday & Mondays off with what I do at work on those days. I try and throw some cardio in if I'm not dead from work. Anyway I go to the gym at 4:30 am and then go to work after work I do cardio.
CHEST, TRICEPS AND ABS:
Flat Bench Press: 4 sets of 8 @ 70lbs per side
Incline DB Press: 4 sets of 8 @ 60lbs per side
Incline DB Flyes: 4 sets of 15 @ 30lbs per side
Cable Crossovers : 4 sets of 15 @ 50 lbs p/s
Closegrip Bench Press: 4 sets of 8 @35lbs p/s
Overhead DB Extensions: 4 sets of 8 @ 55lbs
Straightbar Cable Pushdowns: 4 sets of 15 @ 70lbs
Hanging Leg Raises: 3 sets of 20
Ab Crunch Machine: 3 sets of 20 @ 150lbs
That's it don't laugh at this old man's weight my joints can't do what I used to!!!
After work cardio:
20 minutes on the treadmill speed: 4.5, incline: 4.0
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Originally posted by F.I.S.T. View PostLooking forward to following it my brother.Last edited by gymdad; 03-25-2015, 10:34 AM.GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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That's awesome gymdad, don't worry about anyone laughin, your out there killin it and that's all that matter brother!The Rules At Juiced Muscle (everyone please read)
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Today was BACK AND BICEPS:
Pretty good workout today
Bent over Barbell Rows: 3 sets of 8 x 55lbs p/s
Wide Grip Cable Pulldowns: 3 sets of 8 x 130lbs
Close Grip Cable Rows: 3 sets of 15 x 130lbs
Deadlifts: 3 sets of 15 x 45lbs p/s
Straight Bar Curls: 4 sets of 10 x15lbs p/s
Seated Incline DB Curls: 4 sets of 10 x 20lbs p/s
Preacher Curls: 4 sets of 10 x 15lbs p/s
21's 3 sets x 15lbs p/s
E,evening cardio after work 20 minutes on treadmill 4.0 speed 4.5 inclineGO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Today was my second shot of my second week and also ...... LEG DAY....felt really good at the gym think the test might be kicking in after each set I just wanted to do an extra set but didn't.
Squats: 4 sets of 8 x 70lbs p/s
Leg Press: 4 sets of 10 x 3 plates p/s
Leg Extensions: 4 sets of 20 x 130lbs
Seated Leg Curls: 4 sets of 20 x 90lbs
Seated Calf Raise machine 4 sets of 20 x 45lbs p/s
Standing calf raises 4 sets of 20 x bodyweight
No cardio after work legs were too soreGO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Shoulder and abs day:
Shoulders are bad for me but trying to make them better
Standing Military Press: 4 sets of 8 x 10lbs p/s
Upright Rows: 4 sets of 8 x 25lbs p/s
DB Raises 4 sets of 10 x 25lbs
DB Front Raises 4 sets of 10 x 25lb
BB Shrugs: 4 sets of 10 x 45lbs p/s
Hanging Leg Raises: 3 sets of 15
Cable Crunches: 3 sets of 15 x 90lbs
Started cardio this evening but only did 10 minutes on the bike legs hurt too badGO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Today was kind of an OFF day except for the 4 hours I was ast work this morning from 4 am - 8am I spent climbing up and down 3 flights of stairs with a hose running 150 degree water through it cleaning freezer coils to get ready for a new weeks run it is definitely a cardio and arm and shoulder workout that's what I do on most Sundays and some weeks Saturday as well , don't know how much pressure runs thorough the hose for sure but its enough that if you loose your grip your in trouble lol!!!GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Today was CHEST AND TRICEPS & ABS:
Finally got the wife back to the gym so it was a great workout. Tomorrow we start our clenbuterol. Kind of nervous never used anything but test.
Bench Press: 4 x 8 x 70lbs p/s
Incline DB Press: 4 x 8 x 60lbs p/s
Incline DB Flye : 4x15x 30lbs p/s
Cable. Crossovers: 4x1:5x 50lbs p/s
Skullcrushers: 4x8x 60lbs
Close Grip Bench :4 x8x 60lbs ( these two were supersetted together)
Vgrip Tricep cable pushdowns: 4x20x 90lbs
Hanging Leg Raises: 3 x 20
Ab Machine: 3 x 20 x 160lbs
Great workout chest and tris are burning
20 minutes of cardio on the treadmill speed 4.2 incline 4.5GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Today was BACK & BICEPS:
Great workout today took my first dose of clenbuterol before my workout today and boy did I sweat to death and that was just with half a pill. But I was super focused that combined with the test it was great!!!
Bentover BB Row: 4x8x 55lbs p/s
Wide Grip Pulldowns: 4x8x 120lbs
Cable Rows: 4x15x 120lbs
Deadlifts: 3x10x 45lbs p/s
StraightBar Curls: 4x10x 15lbs p/s
Seated Incline DB Curls: 4x10x25lbs
Preacher Curls: 4x10x50lbs
Straight Bar 21's 3sets 10lbs p/s
Tomorrow LEG inialation!!!GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Yes yes yes this morning was my favorite LEGS: it was a good one starting to go back up on weight!!! Felt really strong this morning and by the time I was done so were my legs and was soaked in sweat. And that sweating continued most of the day at work, think its the clen!!
Squats: 4x8 x80lbs p/s ( up 10lbs p/s)
Leg Press: 4x8x 3 plates per side
Leg Extensions: 4x15x 140lbs ( up 10lbs)
Seated Leg Curls: 4x15x 80lbs (up 10lbs)
Seated Calf Raises: 4x20x 25lbs p/s
That was it my legs were fried, no cardio tonight lol lucky to walk up the stairs to my apartmentGO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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