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those are good training sets, how many days it takes you to do this? and how strong you getting bro?Okay…
183cm = 6’1”
104kg = 230 lb
Workout Week
* rest = 1min between sets
Push 1
Bench Press Dumbbell
10x 60lbs
x 5 sets
Standing Overhead Barbell Press
6x 90lbs
x 5 sets
Incline Bench Press - Smith Machine
4x 70lbs
** Superset **
Dumbbell Lateral Raises
4x 25lbs
x 4 sets
Decline Chest Press Machine
12x 135lbs
** Superset **
Front Barbell Raises
12x 35lbs
Cable Fly
12x 30lbs
x 4 sets
Pull 1
Pull-ups - non-weighted
4 sets of 6 - warm-up
Reverse Grip Bent Over Row - Barbell
10x 66lbs
x 4 sets - 1 min rest between sets
Lateral Pulldown Machine - Wide Grip
12x 180lbs
** Superset **
Standing Dumbbell Bicep Curl
8x 30lbs
x 4 sets
Seated Row
10x 148lbs
** Superset **
Corn Curl (1x rep Hammer Curl + 1x rep Curl = 1x rep)
8x 20lbs
x 4 sets
Iso-Lateral Row
10x 180lbs
** Superset **
Shrug Machine
10x 220lbs
x 4 sets
Legs
Single Leg Extension
10x 50lbs
** Superset**
Lying Leg Curl
12x 100lbs
x 4 sets
Hip Thrust Machine
10x 140lbs
x 4 sets
Hip Abductor
12x 105lbs
x 5 sets
Hack Squat
8x 135lbs
x 4 sets
Push 2
Incline Bench Press
10x 95lbs
** Superset **
Incline Dumbbell Fly
8x 20lbs
x 5 sets
Seated Overhead Barbell Press
10x 95lbs
** Superset **
Standing Dumbbell Fly (low -> high)
10x 25lbs
x 4 sets
Decline Bench Press
12x 135lbs
** Superset **
Front Barbell Raises
12x 35lbs
x 4 sets
Chest Press Machine
12x 80lbs
** Superset **
Dumbbell Lateral Raises
12x 25lbs
Dips
12x Bodyweight
x 5 sets
Pull 2
Pull-ups
6x Bodyweight
** Superset **
Bent Over Row - Smith Machine
8x 90lbs
x 5 sets
High Row Machine
12x 200lbs
** Superset **
12x 90lbs
x 4 sets
Shrugs - Dumbbells
12x 90lbs
** Superset **
Corn Curl (1x rep Hammer Curl + 1x rep Curl = 1x rep)
8x 20lbs
x 4 sets
you look amazing bro legit pumps , great wide chest, big arms and you lean and legs look awesomeCurrent physique
did you check the AU sub on EVO?Still looking for a good supplier in Sydney if anyone has any recommendations
Are these separate sessions?Okay…
183cm = 6’1”
104kg = 230 lb
Workout Week
* rest = 1min between sets
Push 1
Bench Press Dumbbell
10x 60lbs
x 5 sets
Standing Overhead Barbell Press
6x 90lbs
x 5 sets
Incline Bench Press - Smith Machine
4x 70lbs
** Superset **
Dumbbell Lateral Raises
4x 25lbs
x 4 sets
Decline Chest Press Machine
12x 135lbs
** Superset **
Front Barbell Raises
12x 35lbs
Cable Fly
12x 30lbs
x 4 sets
Pull 1
Pull-ups - non-weighted
4 sets of 6 - warm-up
Reverse Grip Bent Over Row - Barbell
10x 66lbs
x 4 sets - 1 min rest between sets
Lateral Pulldown Machine - Wide Grip
12x 180lbs
** Superset **
Standing Dumbbell Bicep Curl
8x 30lbs
x 4 sets
Seated Row
10x 148lbs
** Superset **
Corn Curl (1x rep Hammer Curl + 1x rep Curl = 1x rep)
8x 20lbs
x 4 sets
Iso-Lateral Row
10x 180lbs
** Superset **
Shrug Machine
10x 220lbs
x 4 sets
Legs
Single Leg Extension
10x 50lbs
** Superset**
Lying Leg Curl
12x 100lbs
x 4 sets
Hip Thrust Machine
10x 140lbs
x 4 sets
Hip Abductor
12x 105lbs
x 5 sets
Hack Squat
8x 135lbs
x 4 sets
Push 2
Incline Bench Press
10x 95lbs
** Superset **
Incline Dumbbell Fly
8x 20lbs
x 5 sets
Seated Overhead Barbell Press
10x 95lbs
** Superset **
Standing Dumbbell Fly (low -> high)
10x 25lbs
x 4 sets
Decline Bench Press
12x 135lbs
** Superset **
Front Barbell Raises
12x 35lbs
x 4 sets
Chest Press Machine
12x 80lbs
** Superset **
Dumbbell Lateral Raises
12x 25lbs
Dips
12x Bodyweight
x 5 sets
Pull 2
Pull-ups
6x Bodyweight
** Superset **
Bent Over Row - Smith Machine
8x 90lbs
x 5 sets
High Row Machine
12x 200lbs
** Superset **
12x 90lbs
x 4 sets
Shrugs - Dumbbells
12x 90lbs
** Superset **
Corn Curl (1x rep Hammer Curl + 1x rep Curl = 1x rep)
8x 20lbs
x 4 sets
@aesthetics>life solid log right here!Goal for this cycle:
- Age: Early 30s
- Weight: 104kg
- Height: 183cm
- Training Experience: ~8 years of strength training
- Cycle History:
- 12 week Cycle:
- Test E - 300mg 2x / week
Tbol - 40mg / day
Deca - 200mg 2x / week
HGH - 2IUs / day- Saw awesome results. Strength and size increased well.
My goal is to become very lean while maintaining what muscle mass I can. Focus is on aesthetics for this cycle
Supps:
N2 Guard
Fish Oil
Ashwagandha
Test Support Supplement - Zinc / Manganese / Ashwagandha / Magnesium / Selenium / B6
Tribulus & MACA
Shilajit
The cycle: 12 weeks
- Testosterone Enanthate: 300mg weekly (split into two injections on Tuesday & Thursday).
- Primobolan Enanthate: 300mg weekly (split into two injections on Tuesday & Thursday).
- Anavar: 40mg ED. 20mg AM & 20mg pre-workout. (first 6 weeks only)
- Clenbuterol: ?
- Cardarine: 20mg ED ?
- Arimidex: EOD
Cutting Phase: Training Schedule (12 weeks):
Cardio:
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: Push
- Day 5: Pull
Repeat
20min walk AM & PM
10min spin bike pre & post workout
Lap swimming - Fridays
Diet:
Calorie Goal 2200 / day
Meal 1: Breakfast (6:00 AM)
• 4 eggs
• 50g oats (topped with cinnamon)
• 15g almond butter
• 100g frozen blueberries
Macros: ~450 kcal | Protein: 30g | Carbs: 35g | Fat: 15g
Meal 2: Snack (10:00 AM)
• 200g low-fat Greek yogurt
• 10g crushed walnuts
• 1 medium banana
Macros: ~300 kcal | Protein: 20g | Carbs: 30g | Fat: 8g
Meal 3: Lunch (12:45 PM)
• 150g pulled chicken
• 150g sweet potato
• 200g steamed broccoli
Macros: ~550 kcal | Protein: 40g | Carbs: 35g | Fat: 15g
Meal 4: Pre-Workout Snack (2:30 PM)
• 2 rice cakes
• 30g peanut butter
• 1 scoop whey protein mixed with water
Macros: ~300 kcal | Protein: 25g | Carbs: 20g | Fat: 10g
Meal 5: Dinner (7:00-8:00 PM)
• 150g 95% lean ground beef
• 200g cauliflower rice
• 1 tbsp olive oil
Macros: ~480 kcal | Protein: 40g | Carbs: 10g | Fat: 22g
I'll put up an image tomorrow - need to take an updated one.
Happy for any and all advice.
Thanks!
That was my last stack man… doing a cutting stack of test/primo/varI really like the steroids you're using..
test, deca, tbol and hgh is a solid stack and not crazy.
@aesthetics>life awesome work right here!Okay…
183cm = 6’1”
104kg = 230 lb
Workout Week
* rest = 1min between sets
Push 1
Bench Press Dumbbell
10x 60lbs
x 5 sets
Standing Overhead Barbell Press
6x 90lbs
x 5 sets
Incline Bench Press - Smith Machine
4x 70lbs
** Superset **
Dumbbell Lateral Raises
4x 25lbs
x 4 sets
Decline Chest Press Machine
12x 135lbs
** Superset **
Front Barbell Raises
12x 35lbs
Cable Fly
12x 30lbs
x 4 sets
Pull 1
Pull-ups - non-weighted
4 sets of 6 - warm-up
Reverse Grip Bent Over Row - Barbell
10x 66lbs
x 4 sets - 1 min rest between sets
Lateral Pulldown Machine - Wide Grip
12x 180lbs
** Superset **
Standing Dumbbell Bicep Curl
8x 30lbs
x 4 sets
Seated Row
10x 148lbs
** Superset **
Corn Curl (1x rep Hammer Curl + 1x rep Curl = 1x rep)
8x 20lbs
x 4 sets
Iso-Lateral Row
10x 180lbs
** Superset **
Shrug Machine
10x 220lbs
x 4 sets
Legs
Single Leg Extension
10x 50lbs
** Superset**
Lying Leg Curl
12x 100lbs
x 4 sets
Hip Thrust Machine
10x 140lbs
x 4 sets
Hip Abductor
12x 105lbs
x 5 sets
Hack Squat
8x 135lbs
x 4 sets
Push 2
Incline Bench Press
10x 95lbs
** Superset **
Incline Dumbbell Fly
8x 20lbs
x 5 sets
Seated Overhead Barbell Press
10x 95lbs
** Superset **
Standing Dumbbell Fly (low -> high)
10x 25lbs
x 4 sets
Decline Bench Press
12x 135lbs
** Superset **
Front Barbell Raises
12x 35lbs
x 4 sets
Chest Press Machine
12x 80lbs
** Superset **
Dumbbell Lateral Raises
12x 25lbs
Dips
12x Bodyweight
x 5 sets
Pull 2
Pull-ups
6x Bodyweight
** Superset **
Bent Over Row - Smith Machine
8x 90lbs
x 5 sets
High Row Machine
12x 200lbs
** Superset **
12x 90lbs
x 4 sets
Shrugs - Dumbbells
12x 90lbs
** Superset **
Corn Curl (1x rep Hammer Curl + 1x rep Curl = 1x rep)
8x 20lbs
x 4 sets