Westside, Kiwi's and Training OCD!!!! welcome to my world...

Due to water retension when on AAS, you might be back at your "true" cycle weight now mate but with less BF% hence looking bigger, also it's not like strength is exactly suffering is it lol

haha.. yeh strength is moving back up nicely :-)
could be right dude.. definately dropped the water from the cycle now.. im a good, oooooo, 6 wks post pct.. i cant even remember now!!
wont be back on til new yr now anyway really..

As work is busy right now, could you please spare a man who is short on time a little refresher and save me oodles of reading?

Goals etc, feats of inhuman strength.. the gory cool training nitty gritty.

goals-- hmmmmm... mine seem t change quite often to be honest mate.. but at the moment im following a basic routine t help lay some mass down and build strength up again to my 'on cycle' weights.. but im seriously thinkin about doin a show next yr, maybe mid summer time..
im about 6-7 wks post pct and strength is nicely on the increase again..
but, best lifts to date are,

back squat- 180x2(v old PB)
front squat- 160x1
bench- 170x2
OHP (strict)- 110k
OHP(push press) 120k
deads- 220( very old PB)

i only front squat these days so havent really tried a heavy back squat for a while..
...

my split at the moment is-

monday-
bench
front squat
DB row
and some assistance work and arm work

tuesday- cardio (45 mins), ABS, calves

wednesday-
deads (1 arm)
chins
OHPP
assistance work

thursday- cardio (45 mins) ABS, calves

friday-
hang cleans
Weighted parallel bar dips
lunges
assistance work and arm work

weekends free, but i may start goin sswimmin on a saturday morning t help with flexibility.. :-)

hope that helps dude.. :-)

When I see it laid out like that I can't believe how low your volume per muscle group is

i know mate.. but dont forget, the assistance work is extra work on the muscle groups trained that day too..
but yeh, im just takin the 3x6 balls to the wall.. eatin well and resting well, and with the cardio, i really think it is helpin.. like i said, at times, i look bigger and feel bigger (and almost as strong) as i did on cycle..
but yeh the volume isnt that high is it!!?? haha..crazy how it can work like that :-)

just back from gym..
cardio today

30 mins upright bike
10 mins steep incline fast walking..

reet sweat on today.. in and out, nice and quick.
no abs or calves today.. resting them  :-P

Resting them....!!!!???? Big jessie!

haha... yup.. abs dont need worked that much anyway really.. i hit squats and deads every week so a session here and there is enough imo..
calves felt bit tight today from tuesday so couldnt be bothered.. :-)

I've not trained abs directly since... wow, probably since my boy was born TBH. Like you, the rest takes care of that, even more so with your unilateral work

i agree in part, abs do get trained with most exercises... i feel them getting ragged when i do standing tricep pushdowns as the torso struggles to remain upright as it naturally wants to crunch forward.

i'm contemplating adding in ab workouts for the offseason as whilst my abs are there and coming through more, i do feel thicker and more dense abs provide more benefits than cons

yeh i ca agree with that dude..
i seem to suffer/ benefit?? from havin fairly thinck absa nyway, so i try not to train them too much.. makes my waist pretty thick and trunk like!! ha..
but yeh, if u ever do straight arm pulldowns for the lats, that proper cains the abs too..

I'm quite lucky with my abs. I naturally have that deep seperation between them so rarely need to do anything 'cosmetic' for them. So long as they are functionally strong I'm all good.

Agree, pullovers, pushdowns you certainly 'feel' them working there.

today-

Lunges-
67.5kx6 * 3 sets

Hang cleans-
72.5kx6 * 3 sets

Dips-
+26k DBx10 * 5 sets

Arm superset-
DB hammers/ Straight bar pushdowns
30kx10 / 91k (stack)x10 * 3 sets

good sessoin today.. left the assistance stuff out.. quads have taken a beating this week and shoulder joints feelin a tad uneasy so left it there.. but felt great anyway.. really enjoying this routine.. although i konw i will have t switch the frequency down for a wk every now and again..
but next week is my last week of the gym, then im off t berlin for a wk on the 1st now, so will have a nice break from it then and be roaring to go when i get back :-)

feelin and lookin good tho so im v happy with the progress...

gonna go back a few pages and tally up progress made over the last month will try do this every month t see how im gettin on..

ok so from roughly 4 wks ago stats were

INCLINE BENCH-110k x 6 * 3 sets
FRONT SQUAT- 110k x 6 * 3 sets
1 ARM DEADS-65k x 6 * 3 sets
OHPP- 85k x 6 * 3 sets

only really gonna worry about these lifts.. the others are goin up to, but theyre not as important :-)

and now we are on-
INCLINE BENCH-120K
FRONT SQUATS-WILL BE 120K ON MONDAY
1 ARM DEADS-75K
OHPP-95K

so yeh, thats 10k in a month on the big lifts.. i know the startin point i 'started' on was a tad lower than what i now i could have done.. but takin a step back to go 2 ahead has worked and kept me focussed and done wonders my motivation :-)

Interesting how, as you say, the 1 step back has moved you 2 steps forward (sounds like the lyrics from a Paula Abdul track).... deloading etc, all good.

haha..
yeh seems to be goin wel mate.. im making steady progress wk on wk, so whether or not i have actually got 10kg strgoner in that time or not, the progress is every wk, im hitting the desired target for reps so it keeps me happy and motivated..
there'll be a time soon tho when the weights stop goin up 2.5 every wk, and i'll been switching my aim to improving on the reps from the previous wk..
ended up goin out for a few drinks last night, which turned into a night out :-(
so not training today, will be in tomorro to frioday tho.. but away to berlion on sunday, so have t have a good wk :-)

What cha doing over there then, just a holiday or are you on a promise

haha.. goin with uni mate..
study trip, but will mainly be partying :-)
will probably be goin round some new and old construction projects etc etc.. will be cool as berlin is supposed to be an amazing city..

Oh, those were the days.... 'educational' college/uni trips abroad. Cue cheap beer, dodgey hotel rooms, red light districts and bus journeys