01/28/25

Weight 236.3

Squat/Legs

Squats
45x15
135x10
225x5
315x3
365x1
405x1
425x1
445x1

Barbell RDL
315x5
405x5

Barbell Hip Thrust
225x10
315x10x2

Hack Squat Precor
180x10
360x10

Adductor/Abductor
3 sets each

Glute Ext Precor
100x10x2

Calf Raise
180x10
360x10

Went to a different gym today part of the 24hr franchise. I think we will be doing most of our training at this one from now on. Has way more squat racks to use and the flat bench is better for the wife to be able to unrack it. Just went up and did singles today on squats. I dont want to wear out my tendons and ligaments right now since I am not on a big cycle and am just trying to maintain what I have right now on low cals. Its only been 4 days since we did super heavy rack pulls so the body still healing from it. Will up the volume when the cycle starts. Singles are easy on the body so will just stick with it and then move up to tripples on the top end of the sets when the androgens kick in allowing more output. Ok everyone have a good finish to the week. We will be back on Friday for some heavy benching. Everyone get Strong AF!!!

01/31/25

Weight 237.0

Chest/Tris

Barbell Incline Bench
45x20
95x10
135x5
185x5
225x3
275x1
315x3x3

Barbell Close Grip Bench
135x5
245x5
295x5x3

BW Dips
BWx25
BWx20

Rear Delt Fly Machine
205x15x2

Seated Tricep Ext Machine
120x12x2

Treadmill 20min

Had a pretty good bench session today. Was pleased how well I did on close grip bench considering I was pre exhausted from heavy incline bench. I feel I could probably get out sets of 5 with 315 if I do it first in my program. Hoping to get my close grip bench up to 365 for triples before the competition in May. Ive gone up to 360 for 1 rep a month ago so its possible with the next cycle starting in two weeks. I fully expect my strength to go up 3% each week on cycle for the first 8 weeks as I will most likely increase food to 2500 cals per day from the 2000 I've been at for the last 8 months. Ok everyone have a great weekend and get Strong AF!!!

02/01/25

Weight 236.3

Deadlift/Back

Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
545x1
585x1x2

Barbell Bent over Rows
315x8x3

Barbell Shrugs
495x10x2

Preacher Curl Plate Loaded
45x15
70x12
90x10
90x5 Dropset 65x5 45x6

Treadmill 15min

Head an ok session today. Felt heavy. I kind of like the training split I have going now. Not really a back day, but a deadlift day and then the next day is usually a Arm/delt day but that has morphed into a everything we havent done day like lats and biceps or tries and some delts. Basically a bodybuilding day for us powerlifters. Most likely going to do a big refeed today and tomorrow. Might start up on the IGF-1 on Monday. Since I am not taking HGH I need something to speed up and build muscle and tendons. Thinking about starting cycle early and bumping the test to 500mg and keeping NPP at 150mg. I have a ton of EQ I can always add that in. I know that some on here use it year round in a lower dosage. Its not like I go up to huge blasts, I only go up to 1100mg at most usually around 1000mg total so I dont oversaturate things like most on here. Ok everyone have a good weekend and get Strong AF with me!!!

02/03/25

Weight 240.6

Upper Body Accessary Day

Speed Bench
45x20
95x10
135x5
155x5 End of Warmups
185x3x10

Lat Pulldown Close Grip
115x12
160x10
190x10
220x10

Double Pully Rear Delt/Lat Pulldowns
40x15x2

Straight Arm Pulldown/Pullover
165x10
165x8

Lateral Raise Machine
155x12x2

Ab Crunch Machine
120x15x2

Treadmill 32min


Had a good session today. Been 6 years since I've done speed bench. Pretty good way of getting the fast twitch muscle fibers to activate and not cause any damage so its an active recovery day. Should make a huge difference in the bench when it comes to maxing out in 14 weeks. Also bumping up the test to 500mg this week with 225mg NPP. Going to start eating more on lifting days. Hoping to get close to 3000 cals on lifting days going forward and keeping down to 2000 on non lifting days. Ok everyone have a nice week ahead. I am getting excited as hell to get this cycle going.