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A Lifter's Iron Log...


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Excerpt: Just got back into training about 4 weeks ago. Stopped working out consistently for the better part of a year. Been unemployed for about 3 months now and realized I needed to start working out again before I turned into total mush. 6-5-2010 Bodyweight 206lbs in gym clothes I have started out with the classic Bill starr 5x5 to keep the volume low to start, but the progression constant and get the basics up. Also rope skip for 10-15 minutes after each workout and then 10 minutes

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  1. #551
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-17-2020

    Bodyweight 201lbs

    45 degree Leg Press 450lbs x21
    Nautilus Leg Extension 55lbs x12-13 with a couple of partials; 35lbs x8-10

    Nautilus Leg Curl 45lbs x12-13; 25lbs x10-12

    Calf Raises on step with DB - BW +55lbs for 35-40 reps total over 4 sets

  2. #552
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-20-2020

    Bodyweight 203.2lbs

    Hammer MTS Chest Press 140lbs x13-14; 100lbs x10-12; 60lbs x10-12
    Nautilus Chest Fly 50lbs x12; 35lbs x15+

    Maybe 30 seconds rest between sets.

  3. #553
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-21-2020

    Bodyweight 203.4lbs

    Seated V-grip Cable Row 100lbs x14-15; 12; 10
    Closegrip Cable Pulldown 100lbs x12-14; 10-12; 8-10
    DB Pullover 60lbs x21
    Hammer MTS High Row 80lbs x20+; 14; 10-12
    DB Stifflegged Deadlift 90's x9, 6 (my grip gave out, lots left in the back and hams)

    I realized as I was warming up on the cable rows that I didn't need to use as much weight as last time - I'm learning to really feel the muscle working, focusing on stretching, contracting and constant tension on the muscle. Playing around with rep cadence/feel.

    Got some very good contractions in the lats on the rows.

  4. #554
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-23-2020

    Bodyweight 204.2lbs

    Hammer MTS Shoulder Press 200x13; 160x9; 120x8 20-30 sec rests between sets

    Nautilus Machine Laterals 65x12+; 50x10+; 35x8-10

    Standing Alt. DB Curl 25's x9+
    Dips - BWx9 slowish reps
    Precor Seated Dip 180x20
    Lying DB Ext. 20's x8-10
    Standing Cable Pressdown 30x10+; 25x10; 20x8+ Perform these very strict, with elbows high. I don't do these like a heavy pushdown

    Bentover DB laterals 12's x8+; 10's x8+

  5. #555
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-24-2020

    Bodyweight 202.6lbs

    Deadlift 155x1, 245x1, 315x1, 365x1 all raw, double overhand up to 315. No chalk and grip was tough on 315. 365 felt easy with mixed grip. I think I will incorporate heavy deads first thing on leg day. I need at least ONE big, basic, heavy exercise in my routine.

    DB Lunges BW + 15's for 4 half court lengths. Quads were cramping at the completion of each lunge by the third stretch.

    Nautilus Leg Curl 45x12+; 25x10+

    DB Calf Raise on stair step - BW +60lbs for a little under 40 reps over 4 sets

  6. #556
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-27-2020

    Bodyweight 203lbs

    Barbell Bench Press 165x13; 145x12; 135x8-10

    Hammer MTS Decline Press 100x10-12; 80x8-10

    Some fast jogging around indoor track with a couple moderate sprints.

    Shoulder dislocates and rotator cuff work.

    I am going to be doing this shoulder/rotator cuff preventative after every workout.

    The technique on the bench could have been a little better as far as grip position and pec activation. Will stick with 165 next time and do the reps RIGHT.

    As a side note, went full on cycle about 4 weeks ago. Pretty moderate - but I am seeing excellent results.

    Test enanthate 250mg ew
    Tren enanthate 200mg ew


    I will describe exactly what I have noticed with using tren - this is my first time using tren, and per the advice of some pro's I went with tren enanthate rather than acetate - and I am glad I did.

    The first 1.5 weeks on tren I definitely noticed my fuse was a little shorter than normal. I'm a pretty laid back guy, so it was noticeable, but within two weeks I began to mellow out and get used to the massive androgens.

    Almost immediately I began craving carbohydrates. Probably increased my carb intake per day by 200-300 just based on cravings.

    When I eat a carbohydrate rich meal I literally turn into a blast furnace. Multiple people I know that have come in close contact with me after having eaten a carbish meal have noticed how hot I am. It doesn't bother me, but I am putting out some btu's for sure.

    Sleep might be a little less than perfect, but not bad. I wake up more than normal and I do seem to sweat at night -but it's not horrendous. It's also hot and my room is south facing and is always hot in the summer so that makes it hard to tell as I always sweat at night in the summer here.

    Cardio has gone down, but not terribly. I am taking 10mg Cardarine ed.

    Sexual sides - less frequent random boners and definitely do not seem to be at maximum salute - even with .25mcg Cabergoline 3x a week. I wouldn't say I have tren dick, but I would say that I don't this effect of tren.

    Physically I look good. I must be recomping because I've gained about 15lbs in the past 4 weeks with a significant caloric increase, but my pants and belt hole still fit just about the same. Shoulders and arms much tighter in my shirts.

    Overall I like tren. I will probably use it again, but the moderate sexual reduction sucks abit.

    I've got about 5-6 weeks left on it.

    Started running 30mg Anavar today. 10mg after breakfast, 20mg pre-workout. It's legit product.

    I've only used Anavar once before from a UG no longer in business, and I cannot speak as to the quality of the product I used back then, but I know I have 100 10mg tabs and took 80-100mg a day for 10-14 days - and that was 10+ years ago and I still to this day remember how my body looked on it - nothing else has had the same effect, not even the tren so far.

    After this first week I might pyramid up to 40mg for a week, 50mg a week, and then run 60mg for 3 week, for a 7 week cycle.

    Maybe I won't go above 40mg per day. Have to wait and see. Only thing I know for sure is my gear is legit so I might not need as much as before to get similar results.

    I was on 250-500mg test e on that first use of anavar, so I should be able to get superior results now with test+tren+anavar.

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