Gymdads Training Log

[gymdad Senior Member Find all posts View Profile Close gymdad]

Will start a workout log on here the beginning of next week

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Looking forward to following it my brother.

[gymdad Senior Member Find all posts View Profile Close gymdad]

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

- - - Updated - - -

Looking forward to following it my brother.

Thanks F.I.S.T.

[MrBig Senior Member Find all posts View Profile Close MrBig]

That's awesome gymdad, don't worry about anyone laughin, your out there killin it and that's all that matter brother!

[gymdad Senior Member Find all posts View Profile Close gymdad]

That's awesome gymdad, don't worry about anyone laughin, your out there killin it and that's all that matter brother!

Thanks bro!! Appreciate it

[gymdad Senior Member Find all posts View Profile Close gymdad]

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 incline

[gymdad Senior Member Find all posts View Profile Close gymdad]

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 sore

[gymdad Senior Member Find all posts View Profile Close gymdad]

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 bad

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Awesome work brother.Keep it going man.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was an off day but did 30 minutes on the treadmill speed 4.2 incline 4.5

[gymdad Senior Member Find all posts View Profile Close gymdad]

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!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was a total OFF day except for work.
Tomorrow if Chest and Triceps ready to tear it up

[gymdad Senior Member Find all posts View Profile Close gymdad]

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 4.5

[gymdad Senior Member Find all posts View Profile Close gymdad]

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!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

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 apartment