T
Thecoms
Active member
Yeh Ment and Halo may cause issues ?
darrenG10
Well-known member
No real issues mate just feel it’s very strong i over thought it right now cut it back
darrenG10
Well-known member
MONDAY
BACK TRAPS FOREARM TRICEP
warm up rope pull-ups
pullup 4x10-8
superset rope rull 15 42-3x50
t bar row 3x15 75-100-100kg
db row 3x15 50-2x70kg
seated row middle 3x12 79kg
seated row low 3x12 100-79kg
superset pull behind 3x12 66kg
pulldown front 3x10 59kg
superset 1 arm high row 3x10 39kg
1 arm high row 3x12 25kg
rackpull strapless 1x12 140kg
hypers 3x20 20kg
TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 2x20 50kg drops
FOREARM
reverse curl 3x15 30kg
easy curl 3x20 30-2x35kg
cable curl 3x12 41kg
TRICEP
rope pushdown 4x15 41kg
superset 1 arm pushdown 4x15 18-23kg
1 arm rope 4x15 23kg
Pushdown 4x15 45kg
superset kickback cable 16kg
skull cable behind 1 arm 4x12 23kg
What a great session now it’s kicked in energy is through the roof lower back pumps forearm pumps had too cut halo back feeling mild aggression now and even slight acid reflux had too add back in my prescription proton pump as even the baking soda not helped first feeling it today but unbelievable feeling very strong trying not too go crazy with weight as I could easily lift double this but going up slowly making sure form is key
Thanks too spart adding in igf1lr3 post W starting today to excited too try it
absolutely loving this stack is powerful and only the beginning of week 2
BACK TRAPS FOREARM TRICEP
warm up rope pull-ups
pullup 4x10-8
superset rope rull 15 42-3x50
t bar row 3x15 75-100-100kg
db row 3x15 50-2x70kg
seated row middle 3x12 79kg
seated row low 3x12 100-79kg
superset pull behind 3x12 66kg
pulldown front 3x10 59kg
superset 1 arm high row 3x10 39kg
1 arm high row 3x12 25kg
rackpull strapless 1x12 140kg
hypers 3x20 20kg
TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 2x20 50kg drops
FOREARM
reverse curl 3x15 30kg
easy curl 3x20 30-2x35kg
cable curl 3x12 41kg
TRICEP
rope pushdown 4x15 41kg
superset 1 arm pushdown 4x15 18-23kg
1 arm rope 4x15 23kg
Pushdown 4x15 45kg
superset kickback cable 16kg
skull cable behind 1 arm 4x12 23kg
What a great session now it’s kicked in energy is through the roof lower back pumps forearm pumps had too cut halo back feeling mild aggression now and even slight acid reflux had too add back in my prescription proton pump as even the baking soda not helped first feeling it today but unbelievable feeling very strong trying not too go crazy with weight as I could easily lift double this but going up slowly making sure form is key
Thanks too spart adding in igf1lr3 post W starting today to excited too try it
absolutely loving this stack is powerful and only the beginning of week 2
Last edited:
darrenG10
Well-known member
TUESDAY
CHEST DELTS
warm up rotator cuff cable pump chest
flat db press 3x15 40-40-50kg
decline db press 3x15 36kg
Incline db press 3x15 26-28-28kg
flat press plates 3x12 80-120-90
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 18kg
machine press lower 3x20 52kg
machine high press 3x20 52-73-73kg
dips 3x12 bodyweight
DELTS
warm up side rest superset rear bent over
rear delt bent over cable 4x20 7.5-10kg
high cable 4x20 7.5kg
rear delt machine 3x20 52-3x73kg
rear delt db chest 3x20 14kg
side raise db seated 3x15 16kg
db side shoulder on seat 3x20 10kg
front cable one arm 3x20 5kg
superset upright row cable 3x20 17.5kg
plated shoulder press 3x20 80kg
Did push-up up finisher that was killer
great session focous and pump finding this the absolute best way too train more reps and weight is going up but focus in the pump contraction slowly I will progress but in this rep range never under and it’s working
CHEST DELTS
warm up rotator cuff cable pump chest
flat db press 3x15 40-40-50kg
decline db press 3x15 36kg
Incline db press 3x15 26-28-28kg
flat press plates 3x12 80-120-90
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 18kg
machine press lower 3x20 52kg
machine high press 3x20 52-73-73kg
dips 3x12 bodyweight
DELTS
warm up side rest superset rear bent over
rear delt bent over cable 4x20 7.5-10kg
high cable 4x20 7.5kg
rear delt machine 3x20 52-3x73kg
rear delt db chest 3x20 14kg
side raise db seated 3x15 16kg
db side shoulder on seat 3x20 10kg
front cable one arm 3x20 5kg
superset upright row cable 3x20 17.5kg
plated shoulder press 3x20 80kg
Did push-up up finisher that was killer
great session focous and pump finding this the absolute best way too train more reps and weight is going up but focus in the pump contraction slowly I will progress but in this rep range never under and it’s working
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darrenG10
Well-known member
WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 200-240-240kg drop
wide stance leg press 3x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x20-15 50kg
leg curl 3x15 66kg
1 leg curl 18kg 20
super leg press
front squat 3x15 50kg
lunges 2 sets 50kg
standing hamstring 3x20 18kg
lying ham 3x15 50-2x41kg
seated ham 3x12 52kg
Stiff db 3x20 30kg
db in between legs 3x15 50kg
Glute bridge 3x20 80kg
Abductor 4x15 73kg
Adductor 4x12 73kg
calves seated lean foward 4x20 80kg
1 leg 4x20 20kg
Great session added front squat in not done them in years legs are absolutely pumped and destroyed
QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 200-240-240kg drop
wide stance leg press 3x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x20-15 50kg
leg curl 3x15 66kg
1 leg curl 18kg 20
super leg press
front squat 3x15 50kg
lunges 2 sets 50kg
standing hamstring 3x20 18kg
lying ham 3x15 50-2x41kg
seated ham 3x12 52kg
Stiff db 3x20 30kg
db in between legs 3x15 50kg
Glute bridge 3x20 80kg
Abductor 4x15 73kg
Adductor 4x12 73kg
calves seated lean foward 4x20 80kg
1 leg 4x20 20kg
Great session added front squat in not done them in years legs are absolutely pumped and destroyed
K
Kompany4
Moderator
Staff member
Nice work big man
Surgeon has advised me to use the abductor machine almost everyday after my hip operation that’s coming up
Never used before but he said it will strengthen those muscles around that area that coincides with the acetabular I also fractured
Said don’t worry about the weight but make sure to hold the rep for 5 seconds before taking it back in every time
Never used one before haha
Surgeon has advised me to use the abductor machine almost everyday after my hip operation that’s coming up
Never used before but he said it will strengthen those muscles around that area that coincides with the acetabular I also fractured
Said don’t worry about the weight but make sure to hold the rep for 5 seconds before taking it back in every time
Never used one before haha
darrenG10
Well-known member
Thanks mate legs kill today haha
It’s brilliant definitely do it and he’s spot on hold that squeeze if I could I’d recommend leg press no plates but do it wide bit higher and that hits abductor too that will help massively I got injured here clicks now but it’s strengthened right up you’ll feel a massive difference
K
Kompany4
Moderator
Staff member
Awesome cheers bud
When I’ve had it done I will post up my prescribed exercise and rehab plan as it’s mainly for legs and pelvis
May be of some interest to some lads
darrenG10
Well-known member
Definitely mate I’m interested
Road to rehab too you’ll feel like a brand new man after it mate
darrenG10
Well-known member
BACK
pull-ups 4x10-8
superset cable pullover 4x15 50kg
db row 3x20 50kg
meadows row 3x15 20-2x30kg
seated row middle 4x15 65kg
pulldown front 3x10 50-2x75kg
pulldown 1 arm 3x12 20-25-30kg
cable row seated 3x12 45
CHEST
weighted dips 3x10-12 20kg
decline bb 3x15 100kg
decline db fly 3x12 20kg
high incline db fly 3x12 20kg
high incline db press 3x12 26-30-34kg
flat press plate 3x12 90kg
cable crossover 3x20 14kg
TRICEP
close grip < not yet
rope pushdown 3x12 20kg
superset reverse^ 4x12 12.5kg
1 arm rope 3x12 10kg
reverse super ^3x12 10kg
skull cable behind 3x12-15 7.5kg
kickback cable 3x15 7.5kg
pushdown v bar 3x15 30–40-40kg
TRAPS
plate shrug 3x20 130kg
plate shrug bent over 3x20 130kg
REAR DELT
db rear standing 3x20 14kg
machine rear delt 3x20 53kg
rear delt cable 3x20 5kg
Unbelievable session training changed no arm days now just adding them in and doing a good second back session hitting rear delts 3 times a week too again weight might no be impressive but the days of 180 80-90kg dumbbells are done once in a while do it got too be smart I could still do these weights but not with volume training would not recover cns would be taxed
But I wouldn’t recommend this style of training unless your recovery and everything else is spot on
pull-ups 4x10-8
superset cable pullover 4x15 50kg
db row 3x20 50kg
meadows row 3x15 20-2x30kg
seated row middle 4x15 65kg
pulldown front 3x10 50-2x75kg
pulldown 1 arm 3x12 20-25-30kg
cable row seated 3x12 45
CHEST
weighted dips 3x10-12 20kg
decline bb 3x15 100kg
decline db fly 3x12 20kg
high incline db fly 3x12 20kg
high incline db press 3x12 26-30-34kg
flat press plate 3x12 90kg
cable crossover 3x20 14kg
TRICEP
close grip < not yet
rope pushdown 3x12 20kg
superset reverse^ 4x12 12.5kg
1 arm rope 3x12 10kg
reverse super ^3x12 10kg
skull cable behind 3x12-15 7.5kg
kickback cable 3x15 7.5kg
pushdown v bar 3x15 30–40-40kg
TRAPS
plate shrug 3x20 130kg
plate shrug bent over 3x20 130kg
REAR DELT
db rear standing 3x20 14kg
machine rear delt 3x20 53kg
rear delt cable 3x20 5kg
Unbelievable session training changed no arm days now just adding them in and doing a good second back session hitting rear delts 3 times a week too again weight might no be impressive but the days of 180 80-90kg dumbbells are done once in a while do it got too be smart I could still do these weights but not with volume training would not recover cns would be taxed
But I wouldn’t recommend this style of training unless your recovery and everything else is spot on
Last edited:
darrenG10
Well-known member
FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD
lying hamstring curl 4x15 50kg
standing hamstring 3x15 18kg
seated ham curl 3x12 52-73-52kg
high leg press 4x15 200-3x300kg
stiff 3x20 40-2x50kg
db between leg 3x20 50kg
abductor 4x12 100kg
adductor 4x12 79kg
QUAD
leg curl 4x20 66kg drops
hack squat 3x15 100-140-140kg
db 1 leg squat 3x15 40kg
Glute bridge 3x20 80kg
calves 3x20 90kg drop
Insane pump great session appetite little low today
HAMSTRING ABD-ADD GLUTE QUAD
lying hamstring curl 4x15 50kg
standing hamstring 3x15 18kg
seated ham curl 3x12 52-73-52kg
high leg press 4x15 200-3x300kg
stiff 3x20 40-2x50kg
db between leg 3x20 50kg
abductor 4x12 100kg
adductor 4x12 79kg
QUAD
leg curl 4x20 66kg drops
hack squat 3x15 100-140-140kg
db 1 leg squat 3x15 40kg
Glute bridge 3x20 80kg
calves 3x20 90kg drop
Insane pump great session appetite little low today
K
Kompany4
Moderator
Staff member
any reason why can you think of mate?
darrenG10
Well-known member
I think it’s low glastric emptying mate as foods taken longer too digest even with using the digestion stack it’s really slow like lastnight chicken rice felt this morning still wasn’t digested had too fast longer before eating cardio is needed too get back in this will help push it especially fasted
darrenG10
Well-known member
SUNDAY
SHOULDER CHEST TRICEP
warm up side into rear delt db
rear delt cable 4x15 18-3x23kg
rear delt cable high 4x15 18kg
side raise cable 4x15 14kg
db standing raise 3x12 22kg
plate press 3x20 80kg
smith behind 3x12-10 60-80-80kg
upright row v bar 3x15 36-45kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52-73
CHEST
machine press 3x15-12 59-73-86
plate press 3x12 80-1x120kg 10
High incline db 3x15 30kg
decline db press 3x15 30-1x40kg
incline db fly 3x15 20kg
flat db fly 3x15 20kg drops
TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg
Great session delts really rounding out now solid aggression really starting too feel the aggression now sweating hard appetite is through the roof digestion is back too perfect no bloat
SHOULDER CHEST TRICEP
warm up side into rear delt db
rear delt cable 4x15 18-3x23kg
rear delt cable high 4x15 18kg
side raise cable 4x15 14kg
db standing raise 3x12 22kg
plate press 3x20 80kg
smith behind 3x12-10 60-80-80kg
upright row v bar 3x15 36-45kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52-73
CHEST
machine press 3x15-12 59-73-86
plate press 3x12 80-1x120kg 10
High incline db 3x15 30kg
decline db press 3x15 30-1x40kg
incline db fly 3x15 20kg
flat db fly 3x15 20kg drops
TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg
Great session delts really rounding out now solid aggression really starting too feel the aggression now sweating hard appetite is through the roof digestion is back too perfect no bloat
K
Kompany4
Moderator
Staff member
Nice Daz, many people (myself included for years) neglect their rear delts and focus on front and side but for me it’s the rears what really being that 3D look on.
darrenG10
Well-known member
Honestly mate see since I’ve focused more on reps delts are starting too look better than ever mine lacked but now starting too see them cap nicely still need work done but much more improved and no joint pain either
darrenG10
Well-known member
Week 2 update
last session today
What I’ve noticed this week
Delts filling out
Back filling out
hunger this is massive I can eat and I’m still extremely hungry this is Trestolone for some reason it raises your appetite like nothing else but absolutely no complaints expect it’s tough holding back luckily my diet is simple expect the odd treat of a baguette extra rice cakes rice
Orals I’ve had too lower halo 10mg it’s far too potent now I feel the aggression side little bit of lethargic hit this week but when in the gym I feel a completely different animal full of drive provirion 100 var 50 winni 50
Mast lowered too 300mg per week
sleep is great I’m actually crashing out and getting good sleep waken up at 4.30 fresh expect like I said I feel mild lethargic but still plenty energy
Digestion is good urine is clear don’t feel toxic lethargic could be a sign but not enough too worry me
Today pushing food trying too fill out fast as before this cycle I was far to tiny I’ve blown up in such a quick time frame it’s insane over the moon though really am
Tomorrow I get liver kidneys blood test and blood pressure checked so let’s see how that comes back and what the blood pressure is at I think I’m getting one to take home to monitor it too as I couldn’t find one big enough online
last session today
What I’ve noticed this week
Delts filling out
Back filling out
hunger this is massive I can eat and I’m still extremely hungry this is Trestolone for some reason it raises your appetite like nothing else but absolutely no complaints expect it’s tough holding back luckily my diet is simple expect the odd treat of a baguette extra rice cakes rice
Orals I’ve had too lower halo 10mg it’s far too potent now I feel the aggression side little bit of lethargic hit this week but when in the gym I feel a completely different animal full of drive provirion 100 var 50 winni 50
Mast lowered too 300mg per week
sleep is great I’m actually crashing out and getting good sleep waken up at 4.30 fresh expect like I said I feel mild lethargic but still plenty energy
Digestion is good urine is clear don’t feel toxic lethargic could be a sign but not enough too worry me
Today pushing food trying too fill out fast as before this cycle I was far to tiny I’ve blown up in such a quick time frame it’s insane over the moon though really am
Tomorrow I get liver kidneys blood test and blood pressure checked so let’s see how that comes back and what the blood pressure is at I think I’m getting one to take home to monitor it too as I couldn’t find one big enough online
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darrenG10
Well-known member
MONDAY
BACK TRAPS FOREARM
warm up rope pull-ups
pullup 4x10
superset ropepull 4x15 50kg
t bar row deep 3x20 60-80-80kg
meadow row 3x15 40-60-60kg
db row 3x20 50kg
seated row middle 3x20 85kg
pull behind 3x15 65kg
pulldown front 3x10 65kg
1 arm high row 3x12-10 41-54-54kg
hypers 3x20kg
rackpull wide work up in 12s 1x12 180kg
hypers 3x20 20kg
TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 3x20 50kg drops
FOREARM
reverse curl 4x12 35kg
easy curl 4x20 35kg
cable curl 3x12 41kg
Great session but now lower back is feeling extremely pumped and forearms could hardly make a fist lol but overall great session need too improve pull-ups never done them really and feeling the difference a lot
BACK TRAPS FOREARM
warm up rope pull-ups
pullup 4x10
superset ropepull 4x15 50kg
t bar row deep 3x20 60-80-80kg
meadow row 3x15 40-60-60kg
db row 3x20 50kg
seated row middle 3x20 85kg
pull behind 3x15 65kg
pulldown front 3x10 65kg
1 arm high row 3x12-10 41-54-54kg
hypers 3x20kg
rackpull wide work up in 12s 1x12 180kg
hypers 3x20 20kg
TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 3x20 50kg drops
FOREARM
reverse curl 4x12 35kg
easy curl 4x20 35kg
cable curl 3x12 41kg
Great session but now lower back is feeling extremely pumped and forearms could hardly make a fist lol but overall great session need too improve pull-ups never done them really and feeling the difference a lot
K
Kompany4
Moderator
Staff member
4 x 10 on pull ups is very good mate, I used to hit 59 a session but not in strict sets
Would be 10 then 6 then 5 then maybe 3 until they added up to 50
Real tough movement for me and being 6ft 3 never helped lol
Practice makes perfect with them tho
Would be 10 then 6 then 5 then maybe 3 until they added up to 50
Real tough movement for me and being 6ft 3 never helped lol
Practice makes perfect with them tho
darrenG10
Well-known member
Very hard mate and especially with long monkey arms lol I can’t get up high but I feel it massively just try too squeeze back hold a second but that then the superset rope back feels great also didn’t add it in the program but do the assisted pull-up machine when you put your knees on it then pull up did 10 reps on that at the end another brilliant machine I think pull-up are king shouldn’t have neglected them for this long I’ve honestly never really done them ever
