Wiffers - 2010 pics on pg 110 - whoop whoop

Back + Biceps

Chins 3x8 (8@BW, 6@BW, 5@BW)
Dead lift 3x12 (12@90kg *3)
Barbell rows 3x6 (6@70kg *2, 8@65kg)
Barbell curls 3x8 (6@42.5kg, 8@40kg, 7@40kg)
Barbell shrugs 4x10 (8@70kg, 10@70kg * 2, 9@70kg)

OKay, felt good, went in with a buddy but couldn't chin much at all. Rest felt really good though. Now doing 4x10 shrugs rather than 3x12 as hands keep slipping off (no grip).

Had a weekend out and got drunk on Saturday (1 bottle of Southern Comfort in an evening - 25 units), felt bad all Sunday and decided, enough is enough. No more alcohol for a few months, period. Why do all this work and throw it away on a weekend?

Also gonna start swimming at lunch (short and sharp CV).

Tomorrow an hour intense cycle and then abs. Should be fun.

CV and Abs

Today did a moderate 1:15 hour cycle and about 25 minutes ish on my abs (plus rest in between).

Feel good, about to eat

OKay, routine has been stepped up now. Trying to shorten cardio and add more sessions. I kno w some of the cycling may be detrimental, but I need to get saddle hours in for a cycle event.

My routine

Sunday - leisure off road cycle when we get time 2-5 hours
Monday lunch - 30/40 min swim
Monday eve - 50 min gym, back and biceps
Tuesday eve - 1 1/2 hour cycle
Tuesday later eve - 25 mins home gym, abs
Wednesday lunch - 30/40 min swim
Wednesday eve - 1 1/2 hr gym, chest shouldres and triceps
Thursday eve - 1 1/4 cycle
Friday lunch - 30 min swim / squash (when get time)
Saturday - rest

Hopefully I'll keep this up for a few months ...

Yesterday's swim was 30 mins, we did 1/2 mile.

Gym session was good, had a buddy - increased most weights again, felt very tight.

Chest, Triceps, Shoulders

Flat dumbbell press 3x6 (6@30kg, 8@30kg *2)
Incline smith press 3x6 (8@25kg * 3 - db as bench busy)
Incline flyes 4x10 (10@17.5kg, 8@7.5kg, 10@15kg *2)
Seated dumbbell press 3x6 (6@22.5kg *2, 8@22.5kg)
Dumbbell lateral standing 4x12 (12@7.5 *4)
Dips 3x6-10 (8,8,13 at bodyweight)

Legs

Smith squats 4x10 (10@95kg, 10@100kg, 10@105kg, 10@110kg)
Leg press 4x10 (10@164kg, 10@173kg *2, 10@177.5kg)
Leg curls 4x12 (12@90lbs * 3, 11@90lbs)
Leg extensions 4x12 (12@95lbs * 3, 15@105lbs)

Today I noticed incredible improvement, feel really good for it. The squats increased loads and felt comfortable, the leg press felt very heavy and my endurance on curls and extensions was good. One of the best gym days so far I think.

Had a buddy, went swimming (1/2 mile) at lunch and did stretches before and after. Going to start doing these more as my buddy is teaching me.

No alcohol completely for now - so a T total night on the tiles.

Due to circumstances beyond my control I had to eat junk on Sunday, with only 2 hours sleep, and spent all day in the sun (hottest day of the year) with no shade. I was badly dehydrated, overheating and tired. Nearly fainted. So I ate big in the evening and slept, I drank loads of water. In retrospect I should have postponed by cycle, but had a date etc etc ... winny in a heat wave may not have been a good idea either... but I should be back to normal by tomorrow.

Today I've had a headache, still dehydrated, feel tired and down, and also started my course yesterday as follows:

CUTTING CYCLE STARTS HERE

Weeks 1-6: Test Prop @ 100mg EOD
Weeks 1-6: Tren @ 75mg EOD
Weeks 1-6: Winny @ 50mg (10mg 5 times per day)

Then PCT etc

Injection was 2ml (both mixed) was done by a mate in my quad, went well, but aches now - this is normal. Looking forward to the effects.

Despit feeling crap, I've ate perfect today (I think) and will be at -500 kcal below my expendeture. Includes 300g protein. Also taking 3g vit C daily, 2* multi vits etc ...

Training exceptionally hard from now on

Oh, my grip is going badly on back and biceps days, so have bought some lifting straps. Hopefully will make shrugs a lot better.

Back + Biceps

Chins 3x8 (8@BW, 7@BW, 6@BW)
Dead lift 3x12 (12@90kg *3)
Barbell rows 3x6 (6@70kg *2, 8@70kg)
Barbell curls 3x8 (7@42.5kg, 8@40kg, 7@40kg)
Barbell shrugs 4x10 (10@72.5kg * 4)

This is an improvement on last week (deads same, rest up slightly), I made sure of that. But not a big increase like I wanted. But I do feel ill, headache throughout, guess that explains it.

So about to eat very big now and get some kip, well earned kip at that.

The cycle has started, let's see how good it is. 10 weeks of being very strict should yield big gains.

It all starts here ........

The early night did the trick. Felt much better yesterday, leg still aches. Ate -500kcal again, with lots of protein, so good with that. Jabbed myself (first time) today which was a breeze, and went cycling for 45 mins after, felt weird but hurts much much less. Did abs last night, and looking forward to chest/tris/shoulders tonight. Should be fun.

Thought I'd add a diet to this, this is what I ate yesterday ... this is typical

9am - WAKE
9:20am - whey protein in water
10am 1 - slice wholemeal bread, v thin spread, 2 tins tuna in brine (drained)
1:10pm - mixed veg, 1.5 chicken breasts (skinless), 1 dsp pesto, 1 dsp extra virgin olive oil, 10ml cod liver oil
4:10pm 150ml semi skimmed milk, porridge oats, small jam (reduced sugar)
5:45pm - 45 MIN CYCLE, OFF ROAD
6:30pm - 20 MIN ABS, HARD SESSION
7:05pm - PWO - whey protein in water
8pm - PPWO - large mixed veg, 2x chicken breasts (skinless), 1dsp extra virgin olive oil, 1 heaped dsp pesto
9:30pm - whey protein in water
10pm - SLEEP

I estimate this to be 2400kcal, 310g protein, 135g carbs, 60g fat ... with exercise should mean I have about 500kcal deficit

Plus 2x multivitamins, 3g Vit C ... and of course the AAS

The only drink I had was water - and lots of it.

Comments always appreciated ...

My buddy lots a lot of interest yesterday after hurting shoulder, he wants to do more isolation rather than compound lifts. Not at all what was recommended here.

I think we'll both do the same gym days etc ... and spot each other where we can, but feel that our routines are goint to go completely different ways. I spose we have different goals as we want different bodies. We'll see how thing pan out.

I beat last week (again), but seeing I must have around 175mg test prop in my body not by as much as I'd like, strength gains didn't seem too much. I guess I'll have double that next week, and that will also give the AAS a chance to rebuild my muscle from yesterday. I am expecting good things from this course.

I know I am cutting, and my kcal are representing this, but I still hope to make strength and LM gains, maybe I'm being optimistic, so long as I don;t lose any strength I'll be happy. We'll see ...

Chest, Triceps, Shoulders

Flat dumbbell press 3x6 (9@30kg *2, 7@30kg plus 1 beyond failure)
Incline smith press 3x6 (6@70kg, 5@75kg, 6@72.5kg)
Incline flyes 4x10 (10@17.5kg *2, 8@17.5kg, 10@15kg)
Seated dumbbell press 3x6 (4@25kg, 7@22.5kg, 5@22.5kg)
Dumbbell lateral standing 4x12 (12@7.5 *4)
Dips 3x6-10 (10,10,8 at bodyweight)

Good improvement, wanted more, but I REALLY pushed it. Couldn't have done more

whiffin,just been reading through your journal mate.imo i would drop all the isolation work also drop your reps on deadlift down to 6 reps,concentrate on getting strong on the big compound lifts.

Example

Chest, Triceps, Shoulders

Low incline d/b press 3x6-8
Weighted dips 3x 6-8
military press 3x8
close grip bp or skullcrushers 3x8-10

Legs

Squat's in a squat rack 3x6
Front squat or leg press 3x10
SLDL 3x10
Calf raise 3x10

Back + Biceps

Chins 3x8
Deadlift 3x6
barbell row 3x8
barbell curl 3x8

Cheers Trebor

A few questions ... unfortunately my gym doesn't have all the bits I may need ... so perhaps you can help me come to some comprimise ...

Chest, Triceps, Shoulders

Low incline d/b press 3x6-8 - cool, doing that anyway
Weighted dips 3x 6-8 - about to weight anyway
military press 3x8 - can't do this as we do not have a rack on the bench, hence why I've used dbs not a barbell - ideas?
close grip bp or skullcrushers 3x8-10 - what are best, assuming these are my tricep exercises? close grip bp would need to be on smith (no rack at gym), would I use EZ bar for skullcrushers?
What about inner chest (db flies) and outer shoulders (side raises), would db press (as I can't do military) to these?

Legs

Squat's in a squat rack 3x6 - no squat rack, only smith machine. We have a barbell, but with no rack it'd be very dangerous - this OK
Front squat or leg press 3x10 - what's a front squat? Could stick at leg press, we have one of those ...
SLDL 3x10 - what's this?
Calf raise 3x10 - OKay, gotcha, have to be on smith though

Back + Biceps

Chins 3x8 - do I do medium grip, palms forward like I have been?
Deadlift 3x6 - less reps, no worries
barbell row 3x8 - nice
barbell curl 3x8 - okay
I added bb shrugs as an after thought as the old routine didn't seem to hit my upper traps. They never had DOMS, and didn't seem to work, shurgs added 5 misn to routine and seemed to work these

I thought my old routine may ave neglected my triceps a little. Take it with skullcrushers it'd be OK now.
Is that enought for bicep growth?

Thanks for your help mate - appreciated

Does your gym have barbells?

Military press is done standing,clean a barbell to the front of your shoulders and press over head,this is all you really need to make your shoulders grow,don't worry about inner chest and working the sides of your shoulders.

Think of it this way if you can only lift say 50lbs above your head and over the next year you concentrate on getting strong on overhead pressing and manage to get up to 125lb your shoulders will be a lot bigger,if you keep doing this for another year and reach 175lb overhead then your shoulders will be big,same goes for chest if you manage to build up to dipping with a 100lbs around your waist then your whole chest will be bigger more muscular including the inner chest.

Skullcrushers and close grip bench can both be done on any normal bench you don't need racks,just get your training partner to hand you the weight,you can use an ez curl bar for both,try both and see which you prefer.

SLDL is stiff legged deadlift and is a compound movement that is normaly done for the hams,also works the glutes and lower back

Front squat is were you have the bar across the front of your shoulders ,you have your arms crossed elbows pointing staight out in front of you,fingers touching your shoulders.

If you havn't got a squat rack it makes things a bit awkward,you could try leg press and front squat on the smith machine,not a big fan of the smith myself always feels unnatural

Chins medium grip is fine

You don't need to feel doms in a muscle for the exercise to be effective,try deadlifting at the lower reps and see if you feel anything,heavy deadlifting is a good trap builder but if you feel like you can manage a few sets of shrugs then add 2 heavy sets at the end of the workout.

Okay, gotcha mate ...

Yes my gym has barbells (v long + straight @ 20kg and EZbar @ 10kg) ...

1. One thing I don't get .. why do DL and SLDL on different days, surely they both do virtually the same muscles? I don't quite see what the difference is either ...

2. Any preference on close grip bench to skull crushers? (on skulls do I put palms towards head or away from?). My mate swears by tricep pull downs (wide and narrow grip), why are close grips bench / skull crushers better? Or are they not?

3. As you say "squats" followed by "front squats or leg press" - how would:

a) smith squats followed by leg press work?
b) or would front smith squats followed by leg press be better?

4. What's the difference (in targetted muscles) between squats and front squats?

5. Shrugs going from 4x10 to 2x8 - better?

So - how's about:

Chest, Triceps, Shoulders (Wed)

Low incline d/b press 3x6-8
Weighted dips 3x 6-8
military press 3x8
close grip bp or skullcrushers 3x8-10

Legs (Mon)

smith squats 3x6
leg press 3x10
SLDL 3x10
Smith calf raise 3x10

Back + Biceps (Fri)

Chins 3x8
Deadlift 3x6
barbell row 3x8
barbell curl 3x8
shrugs 2x8

Cheers for your help mate - appreciated

How long did it take you to go from small to big? I wanna look like you

SLDL is done with legs straight but knees unlocked and you bend over at the waist without rounding your back,the bar is kept close to the legs and in the bottom position the bar will be just below the knees.this heavily works the hams,regular deadlift is performed with bent legs and is a combination of back and leg strength,deadlift is more of a back builder.

I prefer to do standing tricep extensions,but the majority of folks do lying tri extensions(skull crushers)

I will try and find a link when i get a chance that shows exercise form to give you a better idea of how to perform the exercises.

If you are using a smith machine then i would go with front squat,you will find you need to use less weight but should be able to comfortably go deeper than regular squats.

Front squats arn't as heavy on the glutes and lower back they rely more on quad stength.

Routine looks fine,only thing i don't like is back squatting in the smith,i always found it felt unnatural but if it feels ok to you and you have no other alternative then give it a go.

Cheers dude- I'll look into them and post my feedback on here ...

Thx for your help

http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html front squat

http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html not a very good illustration,you can see his lower back rounding at the bottom,there is no need to stand on a platform.

http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html close grip bench,your training partner can pass you the weight.

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html he is lowering the bar behind his head but some prefer to lower to forehead.

Thanks again TREBOR - appreciated.

Now, posted the routine up on the forum an dgot good feedback, my routine will be:


Mon - Legs

smith squats 3x6 - (will try front squats to see how I get on, if not good will resort to behind neck)
leg press 3x10
SLDL 3x10
Smith calf raise 3x10

Tue - CV / Abs

45 min - 1hr off road cycle
20-30min abs

Wed - CV + Chest, Triceps, Shoulders

30 min hard swim at lunch ... gym in evening

Low incline db press 3x6-8
Weighted dips 3x 6-8
military press 3x8
close grip bp or skullcrushers 3x8-10

Thu - CV

45 min - 1hr hard off road cycle

Fri - CV + Back + Biceps

30 min hard swim at lunch ... gym in evening

Chins 3x8
Deadlift 3x6
barbell row 3x8
barbell curls 3x8
shrugs 2x8

Sat - Rest

Well, On feet all day (13 hours), but no training as such

Sun - Rest/Endurance

Every other Sunday do a long cycle (several hours). Keep myself fuelled with carbs etc every hour to ensure I don't burn muscle.

Right, back with a buddy again now, and training hard. I think the test is working well as my muscles seem harder (winny?) and the strength increase in my leg routine (Friday) was amazing. Feels different, I've been at my limit, and can't lift more, but it doesn't seem as painful. For example squats up by another 15kg, could this be the test? We'll see I spose as my levels are nearly high.

Anyway, I did the last day of my old leg routine, new one starts on Monday (tomorrow) as I'll then be doing the revised programme (above). Also swapped leg days.

Jabs do not hurt much at all now, put 2ml into my quad and it was fine. May start putting a little bit (1/2ml) into biceps / delts etc to see how I react with other sites, so if needed I can use them. Just do a few smaller jabs to get used to it.

Diet been good at weekend, ate loads yesterday (Saturday) but on feet all day, and up from 7am till 3am, so needed it. Slept till 2pm Sunday and been on a 3 hour mountain bike ride, quite easy going (friend not as fit as me) and I ensured I was kept fuelled by using home made high-carb energy bars.

Anyway, here's the leg routine

Legs

Smith squats 4x10 (10@110kg *2, 10@115kg, 10@125kg)
Leg press 4x10 (10@177.5kg*3, 12@182kg)
Leg curls 4x12 (12@105lbs, 10@105lbs, 12@90lbs, 11@90lbs)
Leg extensions 4x12 (12@105lbs * 3, 12@115lbs

Stuck with behind the neck squats as I'm making great progres withtese at the moment, may move to front whenthis stops. Session was hard, especially on squats and press, and felt good, althugh I was expecting more gains due to the test (perhaps I'm hoping too much).

Also did 40 mins CV (swim) at lunch

New Legs Routine

smith squats 3x6 (6@125kg, 6@140kg, 7@150kg)
leg press 3x10 (10@191kg *2, 10@209kg)
SLDL 3x10 (10@90kg, 10@110kg, 8@110kg)
Smith calf raise 3x10 (10@90kg *3)

Hay mate, had a look through and this is an awsome routine!

Mon - Legs

smith squats 3x6 - (will try front squats to see how I get on, if not good will resort to behind neck)
leg press 3x10
SLDL 3x10
Smith calf raise 3x10

Tue - CV / Abs

45 min - 1hr off road cycle
20-30min abs

Wed - CV + Chest, Triceps, Shoulders

30 min hard swim at lunch ... gym in evening

Low incline db press 3x6-8
Weighted dips 3x 6-8
military press 3x8
close grip bp or skullcrushers 3x8-10

Thu - CV

45 min - 1hr hard off road cycle

Fri - CV + Back + Biceps

30 min hard swim at lunch ... gym in evening

Chins 3x8
Deadlift 3x6
barbell row 3x8
barbell curls 3x8
shrugs 2x8

VERY similar to mine!

Forget these:
Leg curls
Leg extensions

the other leg routine is sweet!

Good luck

Oh and dont expect TOO much of the roids being in a low calorie diet. How much protein you having a day? Should be having round about 350-400g at least IMO