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going well, considering its so bloody knackering, lol.
BP to neck is not so bad, i like it seem to get a much better stretch! so all in all, pretty good, but painfull, lol |
I'm gonna be doing this one for another 2 months then go on to the Dorian Yates type program, 2 x warm up sets the 1 all out set! lokking forward to that one!:)
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Didn't have much time this morning so i tried out the Dorian routine!
Shoulders and Tri's Smith shoulder press: 2 x warm ups, 1 x 6 @ 80kg Seated Lat raises: 1 x warm up, 1 x 8 @ 20kg each Dbell One arm cable laterals: 1 x warm up, 1 x 8 @ 20kg Dumbell Shrugs: 1 x warm up, 1 x 9 @ 45kg each Dbell Pushdowns: 2 x warm up, 1 x 12 @ 90kg Dumbell Extensions: 1 x warm up, 1 x 10 @ 25kg. Was surprised at how much this takes out of you! It was a great workout! |
Right, instead of going back to 8 x 8, i decided to continue from now with Mike Mentzers Heavy Duty Program (Basically the same as the Dorian program)
Chest, Shoulders and triceps Incline bench press 2 x warm ups 1 light then one intermediate weight, both sets to about 2 reps below failure. Working sets Dumbell flyes: 1 x to total failure superset with Incline bench press: 1 x to total failure Standing Lat raises: 1 x to failure Bent over lat raises: 1 x to total failure Triceps pushdowns: 1 x to failure superset with Dips: 1 x to total failure. I managed to get hold of a copy of the Heavy Duty dvd, so i could see how it was done correctly, as alot of people say "it won't work, because theres not enough sets!!!" I have only done 1 day with this program, performing reps with a very strict style and using the ratio of 4 seconds up, 2 second hold then 4 seconds down. No stopping at the bottom of the movement, one continuous flow. I don't know yet if this program will work for me however, i do know that after one session my muscles have never felt so exhausted or so pumped, I was absolutley shattered, i could barely lift my arms from my sides, but the interesting point is that the whole session lasted less than 20 minutes! That was it job done and totally fried. I have to admit, i am also sceptical about this program but i am going to give it a go and see what happens, I will see how it goes and keep you all up to date! CC |
To let you know, my starting weight before this cycle is 106kg or 233Lbs.
I have lost weight over the last couple of months but i'm now starting to put it back on. I will also be starting a new cycle from tomorrow, i will post that in the cycle log. |
right, so today is a non-training day, but after starting Heavy Duty yesterday i wanted to tell you how i felt this morning!
Well the answer is "bloody sore" I cannot believe that you could get this sore from so few sets! I will carry on with this program and see what happens! I'll post up the results! |
Back and Biceps today!
Warm up: 2 x 6 Dbell Pullovers Working sets: Dumbell Pullover: 1 x 9 Superset with Close grip pulldowns: 1 x 10 Bent over rows: 1 x 8 Deadlifts: 1 x 6 Barbell curls: 1 x 8 + 3 Negatives. All sets done to failure, apart from bicep curls which i added 3 negatives, jeez was i burning! Its only the third day but i am lovin this program! |
First shot of new cycle today.
500mg of Testoviron I'll be adding Equipoise from next week. And possibly Stanazolol. will keep you updated! |
Ok, i'm back training after a week off because of a dodgy jab,
Chest, Shoulders and Triceps: Warm ups x 2 sets, Cable crossovers: 1 x 8 to failure Superset with Incline bench press: 1 x 9 Failure Standing Lat raises: 1 x 9 + 3 negatives Rope pushdowns: 1 x to failure superset with dips: 1 x to failure Job done! |
Second shot, 500mg testoviron.
Back, Traps and Biceps: Dumbell pullovers superset with close grip puldowns 1 x to failure Bent rows 1 x to failure Shrugs 1 x to failure Deadlifts 1 x to failure Bicep curls 1 x to failure All sets done to complete failure with some negatives(not on all exercises) Reps between 6 and 10 and fail! |
Legs
Leg extensions superset with leg press: 1 x to failure at 12 reps Lying leg curl: 1 x to failure at 9 reps Standing calf raise: 1 x to failure at 15 reps Finished that and could hardly drive home, Not fun!!! |
Chest shoulders and triceps
warm up with 2 x 10 cable crossovers working sets: Dbell flyes: 1 x 8 failure superset with Inc bench press: 1 x 6 failure + 2 negatives Lat raises: 1 x 9 failure + 3 negatives Triceps pushdowns: 1 x 7 failure + 3 Negatives superset with Dips: 1 x to failure Job done and totally fried! Also did my next shot, 250mg of Test enanthate and 200mg of Equipoise. |
Back, Traps, Erectors and Biceps
Warm uo 2 x 6 to 8 reps working sets: Dumbell pullovers: 1 x 7 failure superset with Close grip pulldowns: 1 x 6 failure Bent over rows: 1 x 8 failure Shrugs: 1 x 9 failure Deadlifts: 1 x 6 failure Preacher curls: 1 x 6 failure Good session, really knackered me out! Next shot: 250mg Test Enanthate and 200mg Equipoise. All going well, loving this type of training! |
Legs:
2 x 8 and 6 warm up sets, leg extensions, Working sets: Leg extensions: 1 x 8, 1 x 6 failure superset with Hack squats: 1 x 9 failure Lying leg curls: 1 x 7 failure Standing calf raise: 1 x 8 failure Knackering but excellent! Also, did next shot 250mg Test Enanthate, 200mg Equipoise. |
Chest, Shoulders and Triceps
2 x Warm up sets 8 - 6 reps Working sets: Cable crossovers: 2 x 6 - 4 failure superset with Incline bench press: 2 x 6 - 4 failure Lat raises: 1 x 6 + 4 negatives total failure! Pushdowns: 2 x 8 - 6 failure superset with Dips: 1 x 5 failure Excellent session really felt like i'd achieved something! Totally fried! ready for back, traps and biceps, tomorrow! |
Back, traps, erectors and Biceps
Warm up sets: 2 x 8 - 6 Working sets V-bar pulldowns: 1 x 6 failure superset with Close grip pulldowns: 1 x 6 failure Bent over rows: 1 x 6 failure Shrugs: 1 x 10 failure Deadlfts: 1 x 7 failure Bicep curls: 2 x 8 - 6 to failure My back was so full it was rediculous!! Never had a pump like that! |
Leg day(Great!)
2 x warmup sets: 1 x 8, 1 x 7 leg extensions Working sets: Leg extension: 1 x 9 failure Superset with Leg press: 1 x 7 failure Hack squats: 1 x 9 failure Seated leg curl: 1 x 9 + 3 negatives Standing calf raise: 1 x 10, 1 x 5 failure Good session but really took it out of me! |
Chest, Shoulders and Triceps
warm up sets x2 before each working set, 10 and 8 reps. Working sets: Incline Bench press: 1 x 6 failure Seated bench press: 1 x 6 failure Inc dbell flyes: 1 x 6 failure Cable crossovers: 1 x 12 failure Smith machine press: 1 x 6 failure Side lat raises: 1 x 8 failure Pushdowns: 1 x 6 failure EZ bar extensions: 1 x 8 failure Dips: 1 x 4 failure, lol couldn't do another, no matter what. Great session, slightly adjust from normal, well worth the slight change! also did my next shot, 250mg Test E and 200mg Equipoise, going really well at the moment, I'll be adding oral Tren from next week. |
Back, Traps, Erectors and Biceps
Wide Pulldowns: 2 x 8(warm up) 1 x 8 failure Bent rows: 1 x 8(warm up) 1 x 7 failure Dumbell rows: 1 x 9 failure Cable rows: 1 x 8 falure Bent lat raises: 1 x 6 failure Barbell shrugs: 1 x 8 failure Deadlifts: 1 x 8(warmup) 1 x 6 failure Incline dbell curls: 2 x 8(warm up) 1 x 7 failure Barbell curls: 1 x 8(warm up) 1 x 6 failure barbell 21's: 1 x 21(ouch) Next shot: 250mg Test E, 200mg Equipoise and Day 1 of Oral Tren, will post up results! |
Legs
Leg extensions: 2 x 12 warmup 1 x 11 failure Leg press: 2 x 12 warmup 1 x 12 failure Hack squat: 1 x 10 warm up 1 x 9 failure Lying leg curl: 1 x 12 warm up 1 x 7 failure Standing calf raise: 1 x 12 warm up 1 x 11 failure Well that one hurt! |
Shoulders and Triceps
Smith press: 2 x warm ups 10 and 8 reps Working set 1 x 7 failure Lat raises: 1 x warm up 8 reps working set 1 x 8 failure Bent over lat raises: 1 x warm up 10 reps working set 1 x 10 failure Shrugs: 1 x 10 failure Pushdowns: 2 x warmup 10 reps working set 1 x 8 failure EZ bar exstensions: 1 x warm up 12 reps working set 1 x 11 failure Did next shot of test e and equipoise yesteday 250mg and 200mg respectively! And 250mcg of oral tren. |
Back
Close grip pulldowns: 2 x warm ups 10 and 8 reps working set 1 x 8 failure Barbell rows: 1 x warm up 8 reps working set 1 x 8 failure Dumbell rows: 1 x 8 failure Seated cable rows: 1 x 10 failure Deadlifts: 1 x warm up 8 reps working set 1 x 6 failure Next shot of Test E at 250mg and Equipoise at 200mg, up to 500mcg of Oral Tren. Now increasing to 750mg of Test E and 600mg of Equipoise per week. |
Nice log man. You seeing any strength gains with the cycle your on?
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yes mate, I add weight every week , in small amounts but a couple of times on certain exercises the increase from week to week has been quite dramatic!
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Well done man. Things like EZ bar curl I find it hard to add weight as the EZ bars go up in 5kg. Im thinking I should try and use a barbell as I can add weight each week :D
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Shoulders and Triceps
Smith machine press: 2 x warm ups 1 x working to failure Seated Lat raises: 1 x warm up 1 x working to failure One arm cable laterals: 1 x 20 1 x 8 to failure Shrugs: 1 x warm up 1 x working to failure Pushowns: 2 x warm up 1 x working to failure Tricep extentions: 1 x warm up 1 x working to failure This was a hell of a workout, really sore and completely fried!!! Next shots today too, 250mg Test E, 200mg Equipoise and continuing with the Oral Tren at 750mcg per day. |
bro how many kgs did you add since you started this workout routine?
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I've gone from 240 pounds to 258 in 6 weeks, think thats about 8kg, my goal is to hit 300lbs by christmas! I know my bf will not be brilliant at that weight but I am training for size, I am not interested in being totally ripped at the moment.
I have added 60kg to my deadlift and 40 to my bench press, have gone from 390kg leg press to 540kg it would be more but i do my reps real slow, like 4 to 5 seconds up and 5 to 6 seconds down. Im really pleased with the results and glad i finally decided to do the Dorian type routine, alot of people where telling me that it would never work because there are not enough sets, they say i should be doing 15 sets, well i say wtf for, i do 1 set to total failure and i'm growing better than i ever did when i was doing 15 set workouts!!! Anyway i think people like Mike Mentzer and Dorian Yates would probably know a bit more about this type of training than the idiots i meet on other forums and down the gym. I love this routine and i swear by it, Im in the gym 20 minutes and thats it job done! |
Back
I had a slight change around today: Deadlifts: 2 x 8 - 6 warm up Working set 1 x 8 total failure! Wide grip pulldowns: 1 x 10 warm up working set 1 x 8 failure Bent over rows: working set 1 x 8 total failure! That was it, job done! I will be changing it back to my normal back routine from next time, doing deadlifts first took too much ouy of me! But hell i feel good after that! |
Legs
leg extension: 2 x 12 warm up working set 1 x 8 failure Leg press: 2 x 10 warm up working set 1 x 8 failure Hack squats: 1 x 8 total failure Lying leg curls: 1 x 12 warm up working set 1 x 8 drop 20 kg to total failure. seated calf raises: 1 x 12 warm up working set 1 x 12 failure drop 20kg to total failure.# Next shots - 250mg of Test E and 200mg of Equipoise. next shot on thursday, same dose every other day. |
Chest and Biceps
Incline bench press: 2 x 10 warm up working set 1 x 8 failure Decline bench press: 1 x 10 warm up working set 1 x 8 failure Incline flyes: 1 x 10 warm up working set 1 x 8 failure Cable crossovers: 1 x 12 failure Barbell curls: 1 x 10 warm up working set 1 x 6 failure Dumbell curls: 1 x 8 warm up working set 1 x 6 failure Concentration curls: 2 x 8 failure. Good session! |
Shoulders and Triceps
Smith machine press: 2 x warm ups 1 x working to failure Seated Lat raises: 1 x warm up 1 x working to failure One arm cable laterals: 1 x 20 1 x 8 to failure Shrugs: 1 x warm up 1 x working to failure Tricep Ext: 2 x warm up 1 x working to failure Bench Dips: working set 1 x 8 Pushdowns(V-Bar): 1 x warm up 1 x working to failure |
Well, it seems you speak with confidence and 8kg is good, are you on gear now?
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Back
Close grip pulldowns: 2 x warm ups 10 and 8 reps working set 1 x 8 failure Barbell rows: 1 x warm up 8 reps working set 1 x 8 failure Dumbell rows: 1 x 8 failure Seated cable rows: 1 x 10 failure Deadlifts: 1 x warm up 8 reps working set 1 x 6 failure |
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Legs
Leg extension: 3 x 15, 12, 10 as warm up Squats: 1 x 12, 1 x 10 as warm up working set 1 x 8 to failure Leg extension: 2 x 12 as warm up working set 1 x 8 to failure Seated leg curls: 1 x 15, 1 x 12 as warm up Working set 1 x 8 to failure Next shot: 500mg of Test E and 400mg of Equipose. |
Chest and Biceps
Flat Bench press: 1 x 12, 1 x 10 as warm up Working set 1 x 8 to failure Incline Bench press: 1 x 8 as warm up Working set 1 x 6 to failure Incline Flyes: 1 x 10 as warm up Working set 1 x 6 to failure Cable crossovers: 1 x 12 to failure Concentration curls: 1 x 10 as warm up Working set 1 x 8 to failure Barbell curls: 1 x 10 as warm up Working set, This was done as follows 1 x 6 to failure, immediatley pick up slightly lighter weight and continued for 5 reps until failure, then picked up lighter weight and did 3 reps to total failure. Ouch! That bloody hurt! |
Nice on CC , keep it up bro !
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Shoulders and Triceps
Smith press: 2 x 12 and 10 as warm up Working set 1 x 6 to failure Front lat raises: 1 x 10 as warm up Working set 1 x 10 to failure Side lat raises: 1 x 8 to failure Shrugs: 1 x 12 as warm up Working set 1 x 15 to failure Rope pushdowns: 1 x 20 as warm up Working set 1 x 12 then dropped weight until total failure Bench dips: 1 x 10 as warm up Working set 1 x 10 with added weight to failure Job done! Next jab: 500mg Test E and 400mg of Equipose, will be adding Oral Turinabol from next week for the last 4 weeks of cycle. |
Back
Close grip Pulldowns: 2 x 10 as warm up working set 1 x 8 to failure Bent over rows: 1 x 8 as warm up Working set 1 x 5 to failure Dumbell rows: 1 x 9 to failure Seated rows: 1 x 8 to failure Deadlifts: 1 x 6 total failure! That was a good one and man did it hurt!!! Rest day tomorrow and next jab: 500mg Test E and 400mg of Equipose. Ready for legs on monday! |
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