DicedSix's Training Journal...

[JuicedAthletics]

Well...
My hand is finally healed up and I have worked out for a few weeks with some heavier weights. Monday I started a little cycle of 150mg prop and 100mg NPP EOD... Im not looking to become a monster. Just adding some strength while getting to around a lean 220. Which is HUGE on my smaller frame. Im 6'1 210 9% BF right now...

I eat 350-400g protein and a good amount of carbs and fats.. I don't usually count them, but I do stagger high and low days.. I do cardio, low intensity 3-4 times a week whenever I can fit it in.. My training is rest-pause with a few additional straight sets.. 2 days on, 1 day off.. I have two different workouts for each bodypart and I will alternate them..
Chest/Front and Side Delts...Back and Rear Delts...Legs...Arms..


9/18

Flat Press
135x15
225x8
275x5
315x5...2...2 (5 reps till failed, then I waited 20 seconds went till failure, waited 20 secs, failure again)

Decline Press
330x12
330x8 (Regular sets)

Cable Crossovers
80x10
80x10 (Regular sets)

Hammer Strength Shoulder Press
90x15
140x10
200x5...3...3 (Rest Pause)

DB Side Raises
30x12
30x8 (Regular sets)

 

[JuicedAthletics]

9/19

Back and Rear Delts

Pullups
BW plus 25lbsx7....3.....3

T-Bar Rows
225x15
270x10

Hammer Strength High Rows
270x10
270x10

 

[JuicedAthletics]

9/20

Off day...

 

[BiggT]

Looks like you're ready to rock with some heavy weights.....just curious, what is NPP? nandrolone phenylpropionate??? would be my while guess, lol, but just wondering for sure.

I prefer prop to all other esters myself, no waiting around.

 

[JuicedAthletics]

Yes its NPP and I LOVE it.. I always run around 350mg does me right....

9/21
Arms

Preacher Curls
75x15
95x8
115x4...3...3 (Rest Pause)

Close Grip Press
135x15
185x8
245x8
265x6...4...2 (Rest Pause)

DB Spyder Curls
40x10
40x9 (Straight Sets)

Strict Pushdowns
100x12
100x11

Did some grip work and got the hell out...

 

[JuicedAthletics]

9/22

Shitty Leg day...

Leg Ext. warm ups...
100x15
100x15

Squats
225x15
315x8
365x3
365x3
185x20

SLDL
225x10
225x10

Leg Ext.
70x9
70x7

Calves
360x10 (6 plates on the calf machine)
360x10
360x10

 

[JuicedAthletics]

9/24
Chest and Front Delts

Flat Press (Rest pause)
135x15
225x10
275x5
320x6...3...2

Cable Crossovers
80x12
80x12

DB Press/Fly
85x12
85x10

I only do shoulder presses every other workout...

DB front raises
35x12
35x12

 

[JuicedAthletics]

9/25

Back/Rear Delts

Wide Grip Pull-ups
BWx12
BWx12
BW plus 30lbs x6...3....almost 3 (Rest Pause)

Dead Lifts
225x12
315x8
365x6
405x4

Did some Rear delt raises and got out. The deads kicked my ass..

 

[JuicedAthletics]

9/27

my shoulder has a weird twinge in it where the front delt and bicep tie in goes.. i decided to just hit biceps and save triceps tomorrow with legs..

I went light...

Standing Barbell Curls
95x15
115x8
135x6

Drag Curls seated on a flat bench
95x12
95x12

Close grip preacher curls
75x12