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@Menzy 1 hour of cardio is good if you can get it. i want to see you hit the legs 2x a week. that a real man workout
excellent job on this training. 6x a week is some good dedication. that will build great conditioning
@Menzy
bros you looking great on this. i am proud of you. great iron training and hardcore splits all week
@Menzy
@Menzy looking great on this man.
, you're hitting the work outs. Like an absolute champion. Gotta give you a lot of credit.
@Menzy nice layout for the training week
That is a heck of a cycle, i am big fan of winstrol
@Menzy Good consistency....keep it up........
WEEK 8&9 UPDATE: sorry guys i have been flat out with work atm have not had time to breath!
MACROS: i have upped my calorie’s dramatically these last couple weeks up to 3000
PROTEIN: 300grams (1200 cals)
CARBS: 280 grams (1120 cals)
FATS 75 grams (680 cals)
GEAR PROTOCOL @R&Dpharma i just wanted to say quickly i have never used gear like this! i feel so confident in and out of the gym and genuinely look forward to the next day to diet and train, the results have been absolutely unreal. i have never been able to train at this intensity while on cycle before.
400 test e weekly
350 tren ace weekly
400 primo e weekly
40mg winstrol daily
CARDIO 15-20k steps per day + 30-45 mins of incline treadmill set at 10 of a speed of 4.5km/H
TRAINING PROTOCOL - i have introduced some new sets and training
MONDAY - LEGS
4x barbell squats 8-12 reps
4 leg press 8-12 reps
4x leg extensions 8-15 reps
3 laying hamstring curl 8-12 reps
20 lunges per leg x 2 sets
2 sets till failure barbell RDL
3 sets 15-20 rep calve raises
TUESDAY - CHEST
4x dumbbell bench press
12,10,8,6 reps upwards each set
4x incline smith machine 8-12 reps
3 x iron cross 8-12 reps
3x floor to ceiling cable raises 8-12 reps
3 x peck deck 8-12 reps
WEDNESDAY - BACK
3 x per arm single arm lat pull-down 8-12
3x seated low last row 8-12
3 x lat pull downs 8-12
3 x chest supported row 8-12
3 x dead stop barbell rows 8-12
3 x seated high row 8-12
2 x till failure rear delta (peck deck)
THURSDAY - SHOULDERS
4 x dumbbell shoulder press reps 12,10,8,6 upwards each weight
2 x till failure smith machine military press
3 x single arm cable cuff raise 8-12
2x failure Front y rope raises
3 x behind the back smith machine shoulder shrugs 12-15
2x 8-10 upright row
2x till failure behind the back scissor cable raises
FRIDAY - ARMS
JM PRESS x 2 8-12
over head vbar extension x2 8-12
tricep push down 3x 8-12
bayesian curls 3x 8-12
hammer curls 8-10 x 3 into a low weight hammer rope curl superset till bicep feels like it’s falling off the bone (failure)
machine preacher curls 3 x 6-10
SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x superset x15 each hanging leg raises into machine ab crunches
SUNDAY REST - active rest day (move around, stretch, sauna)
SUPPLEMENTS
•pro biotic
•digestive enzyme
•milk thistle
•creatine
•greens
•apple cider vinegar
•ozempic switched for 1mg weekly of retatrutide
•zinc
•magnesium
•liver gaurd
•astragalus
MACROS: i have upped my calorie’s dramatically these last couple weeks up to 3000
PROTEIN: 300grams (1200 cals)
CARBS: 280 grams (1120 cals)
FATS 75 grams (680 cals)
GEAR PROTOCOL @R&Dpharma i just wanted to say quickly i have never used gear like this! i feel so confident in and out of the gym and genuinely look forward to the next day to diet and train, the results have been absolutely unreal. i have never been able to train at this intensity while on cycle before.
400 test e weekly
350 tren ace weekly
400 primo e weekly
40mg winstrol daily
CARDIO 15-20k steps per day + 30-45 mins of incline treadmill set at 10 of a speed of 4.5km/H
TRAINING PROTOCOL - i have introduced some new sets and training
MONDAY - LEGS
4x barbell squats 8-12 reps
4 leg press 8-12 reps
4x leg extensions 8-15 reps
3 laying hamstring curl 8-12 reps
20 lunges per leg x 2 sets
2 sets till failure barbell RDL
3 sets 15-20 rep calve raises
TUESDAY - CHEST
4x dumbbell bench press
12,10,8,6 reps upwards each set
4x incline smith machine 8-12 reps
3 x iron cross 8-12 reps
3x floor to ceiling cable raises 8-12 reps
3 x peck deck 8-12 reps
WEDNESDAY - BACK
3 x per arm single arm lat pull-down 8-12
3x seated low last row 8-12
3 x lat pull downs 8-12
3 x chest supported row 8-12
3 x dead stop barbell rows 8-12
3 x seated high row 8-12
2 x till failure rear delta (peck deck)
THURSDAY - SHOULDERS
4 x dumbbell shoulder press reps 12,10,8,6 upwards each weight
2 x till failure smith machine military press
3 x single arm cable cuff raise 8-12
2x failure Front y rope raises
3 x behind the back smith machine shoulder shrugs 12-15
2x 8-10 upright row
2x till failure behind the back scissor cable raises
FRIDAY - ARMS
JM PRESS x 2 8-12
over head vbar extension x2 8-12
tricep push down 3x 8-12
bayesian curls 3x 8-12
hammer curls 8-10 x 3 into a low weight hammer rope curl superset till bicep feels like it’s falling off the bone (failure)
machine preacher curls 3 x 6-10
SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x superset x15 each hanging leg raises into machine ab crunches
SUNDAY REST - active rest day (move around, stretch, sauna)
SUPPLEMENTS
•pro biotic
•digestive enzyme
•milk thistle
•creatine
•greens
•apple cider vinegar
•ozempic switched for 1mg weekly of retatrutide
•zinc
•magnesium
•liver gaurd
•astragalus
@Menzy you're back and training hard. but you're mixing tren and primo, how do you feel?
i feel good haven’t had any dramas side wise thus far
Update a pic for us please
WEEK 10 UPDATE:
GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd
SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle
TRAINING :
MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)
TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)
WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly
THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)
FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)
SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches
SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch
so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm
GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd
SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle
TRAINING :
MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)
TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)
WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly
THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)
FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)
SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches
SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch
so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm
Attachments
Side ab shot looks impressive.
When you do a back pose, widen the lats next time.
lat spread. @Menzy
Reta is a drug. NOT a supp
excuse my ignorance, i wasn’t too sure putting it in the gear protocol so i put it in supps, i will fix this up next time.
wow you are looking lean and conditioned! @Menzy Very tight waist. This is a great early part of the log, keep it going.
nice split during the week man. you are putting together some very strong training @Menzy I got mad respect for it all !
@Menzy bro this look good! pushing some good weights. i want to see more shoulder training too. don't forget red meat
this is one heck of a workout program @Menzy I'm seeing some tremendous volume. On your shoulder day, you're hitting a bunch of sets. Make sure you're warming up properly though.
Now, this is some tremendous iron training right here. You're getting some amazing conditioning. @Menzy Proud of you, man. Keep this one up.
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