3/02/24

Weight 253.0

Delts/Arms

HS Shoulder Press
210x15x3
Upright Rows
80x15x2
Lateral Raise Machine
110x15x2
LF Seated Tricep Ext
125x15
155x15
170x10
Tricep Pushdowns Rope
60x11
60x8 Dropset 40x6 30x6
Bicep Cable Curls
80x15
150x12
150x11
FM Bicep Hammer Grip Curls
100x12x2
Reverse Grip Preacher Curls
45x6
35x10
Treadmill 20min


Did 30lbs more on Shoulder press this week than last week with the same amount of reps. Thats insane!!!

Weight 251.2

Legs

Pause Squats
365x3x3
Hack Squats Hoist Roc-it
360x12
450x12
SLDL Hoist Roc-it
360x10
450x10
Leg Ext.
195x15
195x12
Lying Leg Curls
150x10
170x10
Seated Calf Raise
90x20
135x12
Ad/Abduction Supersets
2X

Decided to back off today and do less volume. Could have done more reps and sets on the pause squats but kind of felt like a deload day. I do deloads radically different than most. I just do less reps and sets and call it a deload every once in a while. Easily could have done a 5x5 but felt like the body needed to rest as the shoulder and hips are a little jacked. Feels good to be eating up to and over 3000 cals per day. I love waffles and egg sandwiches. I feel as though this bulk is going in the right direction. Zero water retention and all lean muscle gains. Weights feel easy with alot of reps left in the tank. Happy lifting and heres to big gains in 2024!!!

3/07/24

Weight 254.3

Chest/Tri's

HS Incline Press
270x16
290x10x2
Cable X-over Flys
37x16
37x15
37x12
Bodyweight Dips
BWx20
BWx15
Seated Dip Machine
251x15
LF Tricep Machine Ext
170x12x2
DB Kickbacks
45x15x2
Treadmill
17min

Getting much stronger. Got out 4 more reps on HS Incline on first set so decided to increase the weight again. Getting excellent pumps. Did regular dips for the first time in years today. Surprised I was able to get out 20 after being pre-exhausted. They just flew up and felt light. Shoulder feels incredible!!!

03/08/24

Weight 253.1

Back/Traps

HS Mid Iso Rows 1-Arm
270x10x2
270x12
Lat Pull Down Neutral Grip
220x10x2
Lat Pull Down Close Neutral Grip
220x9
205x8 Dropset 160x4 115x5
Straight Arm Pulldown
135x13
135x10
120x10 Dropset 80x10 50x20
Face Pulls
100x15x3
HS Standing Shrugs
270x20x3
Ab Crunch Machine
110x20x2
DB Seated Incline Bicep Curls
30x12x2
Treadmill
10min

Today was a good back day. Back feels pumped and tight. Strength definitely there. First time we have done heavy HS rows in a while. Maxed it out with 6 plates per side. Next goal is to crank out 15-20 reps per set with that weight. Last couple reps of each set did a pause at the bottom to get a good stretch and to make sure no momentum is being used.

03/09/24

Weight 256.2

Fasted Morning Cardio
StairMaster 20min
Treadmill 55min

03/11/24

Weight 255.4

Delts/Arms

HS Shoulder Press
230x15
230x13
230x11
Upright Rows
90x15x2
DB Front Raise
30x6
Lateral Raise Machine
140x15x3
Seated Tricep Ext LF
185x10x2
Rope Tricep Pushdowns
60x12
60x10
Cable Bicep Curls
165x10
165x8
Cable Bicep Curls Reverse Grip
80x12
80x10
Bicep Machine Hammer Grip
100x12x2
Treadmill 15min

Arms getting massive pump today. Also much stronger from last week. Incredible gains so far. I am amazed.

03/12/24

Weight 255.5

Legs

Squat
365x5x5
Cybex Leg Press Narrow Stance
900x8x2
Hack Squat Hoist
450x10
450x8
Seated Hamstring Curls Slow Reps
214x10x2
214x8
Leg Ext Slow Reps
161x10x2
Aductor/Abductor Supersets
2 sets heavy 10 reps Cant remember weight used
Seated Calf
90x20
135x15
Ab Machine
150x20
150x12
Treadmill 12min

Squats felt good and light. Could have probably gone to failure with 10 rep sets but only got 3 hours sleep last night. Today was the final dose of IGF-1 LR3 and will take 2 weeks off before starting another 3-4 week stint. I feel it has helped tremendously. Cant wait to stack it with the DES version for targeted gains. Will most likely increase the HGH back up to 4IU while off of IGF-1.

03/13/24

Weight 257.3

Morning Fasted Cardio
StairMaster 20min
Treadmill 45min

03/15/24

Weight 260.1

Chest/Tri's

HS Incline Press
320x8x3
LF Machine Fly
205x15x2
205x12
Hoist Dip Machine
279x17
279x12
279x11
DD Tricep Pushdown
80x10
80x12
80x10
Treadmill 10min

​Was considerably stronger again from last workout. Bumped up the weight on Incline from 290 to 320. Getting good pumps too. I love this bulk. Working extremely well. Its actually working better than I expected. At the rate I am going I will be 270 by months end. I will make sure and slow it down if things get too out of hand. Will just do extra cardio or eat less carbs. Its easy to manipulate growth.

03/16/24

Weight 261.1

Deadlift/Back/Traps

Deadlift Conventional
515x3x3
515x4
BB Rows
315x8x3
BB Shrugs
405x10x3
Lat Pulldowns
205x10
205x8
HS Pulldowns 1-Arm
135x8
115x8
Straight Arm Pulldowns
150x12
150x11
Face Pulls
100x20x2
Ab Machine
130x15
130x10x2
Treadmill Warmdown 6min

Another day and getting much stronger. Decided to only do sets of 3 on deadlifts as I didn't want to push it as I did heavy chest yesterday. Didn't want to risk a tear in the pec/delt region as its pretty sore already. Most likely will only go up 10lbs on deadlifts in 2 weeks when I do them again and hopefully will do a 5x5 with 525. Today was a 20lb jump so not too bad I guess. Will most likely end up eating about 300 grams protein and 400-500 grams carbs today. So far ive put on around 14 lbs in 12 days it looks like. Not too bad. 1 lb per day. I will take it. Everyone have a happy weekend!!!