It's Grow Time!

[Mrsajdonutz]

Hey all, I finally decided to join in and start up a log for this off season. I currently have planned to bulk for about 15 weeks and then go into about a 14 or 16 week show prep. What division I do kind of depends on how much size I can pack on this off season. I'm at least going to do figure but would love to hit WPD material. My husband is going to be doing my off-season and contest prep both and I know with his knowledge and my drive that I have some major potential. I don't have any recent pictures but will start trying to take some weekly to track my progress. And I will be posting my diet as well as my workouts.

Current stats:
Age: 22
Height: 5'3 1/2
Weight: 139 (afternoon gym weight)


Current cycle:
50mg Eq every 5 days
12.5mg MK-677
5mg LGD-4034
This is my first cycle with all of these and I'm more than excited to see how I respond to them. Started the cycle 8/15/16 and plan to run the EQ for at least 12 weeks maybe longer. And have enough of the MK-677 and LGD-4034 to run for 60 days right now but will most likely get more and run it longer.

Diet:

Meal 1
3 whole eggs
40g oats
.5 cup blueberries

Meal 2
4oz 93/7 ground turkey
4oz sweet potatoe

Meal 3
84g cooked weight chicken
45g Jasmine rice

Meal 4
2 rice cakes
16g PB

Meal 5
1 scoop post workout whey

Meal 6
84g cooked weight chicken
45g Jasmine rice

Meal 7
2 whole eggs
4oz eye of round steak
32g PB

Gym Split:

Day 1- Legs heavy
Barbell Squat 4 sets 6-10
Barbell Front squat 4 sets 6-10
Leg press 4 sets 8-12
Hack Squat 4 sets 8-12
Leg extensions 4 sets 12-15
Stiff Leg Deads 3 sets 6-10
Lying Leg Curls 3 sets 6-10
Single Leg Curls 3 sets 8-12
6 sets calf exercise


Day 2- Chest & front delts heavy
Flat Barbell Bench Press 4 sets 5-8
Incline barbell bench press 4 sets 6-10
Incline dumbbell bench press 4 sets 8-12
Flat dumbbell bench press 3 sets 8-12
Flat dumbbell flyes 4 sets 12-15
Dumbbell front raise 3 sets 8-12
Plate front raise 3 sets 12-16
6-9 sets glutes


Day 3- Back & rear delts heavy
Deadlifts 4 sets 5-8
Barbell row (underhand or overhand) 4 sets 8-12
Low pulley cable row 4 sets 8-12
Lat pull downs 4 sets 8-12
Close grip pull downs or pull-ups 4 sets 8-12
Dumbbell pullovers 4 sets 8-12
Rear delt bent over raise 4 sets 8-12
Rear delt machine flye 4 sets 8-12
Smith machine shrugs 3 sets 10-15
Dumbbell shrugs 3 sets 8-12
6-9 sets abs

Day 4- medial delt, bis, tris Heavy
Seated dumbbell overhead press 3 sets 6-10
Behind the neck smith machine press 3 sets 6-10
Seated dumbbell lateral raises 4 sets 12-15
Upright rows 4 sets 10-15
Weighted tricep dips 3 sets 6-10
Dumbbell overhead triceps extensions 3 sets 8-12
Ez bar skullcrusher 3 sets 8-12
V bar push downs 3 sets 12-15
Dumbbell hammer curls 3 sets 6-10
Barbell curl 3 sets 8-12
Single arm preacher curls 3 sets 6-10
Both arm cable curls 3 set 8-12
6 sets calves

Day 5- Rest

Day 6- Legs annihilation
Leg press 4 sets drop set 20-30/20-30
Barbell squat superset walking lunges 4 sets 20/20
Leg extensions 4 sets triple drop set 8-15/8-15/8-15
Seated leg curls superset stiff leg deadlift 4 sets 15-20/15-20
Lying leg curls triple drop set 4 sets 12-15/12-15/12-15
4 triple drop sets calf exercise 15 drop 15 drop 10


Day 7- Chest, Shoulders & Tri's annihilation
Incline smith machine 3 sets drop set 15-20/15-20
Incline machine press superset incline dumbbell flyes 3 sets 12-15/12-15
Cable flyes triple drop set 3 sets 12-15/12-15/12-15
Smith Guillotine press superset wide push ups 2 sets 8-12/failure
Standing dumbbell side lateral raise 3 triple drop sets 15-20/15-20/15-20
Single arm dumbbell raise superset standing dumbbell press 3 sets 15-20/15-20
Ez bar skullcrusher superset close grip bench press 3 sets 12-15/12-15
Bent over tricep overhead cable extensions triple drop set 3 sets 10-15/10-15/10-15
6-9 sets glutes

Day 8- Back, Bi’s & Rear Delts annihilation
Rack pull drop set 3 sets 12-15/12-15
Dumbbell row superset t bar rows or cable rows 3 sets 10-15/10-15
Pull ups superset close grip pull downs 3 sets failure/10-15
Wide grip Lat pull down triple drop sets 3 sets 8-12/8-12/8-12
Rope face pulls superset rear delt db raise or rear delt flye 4 sets 12-15/12-15
Barbell curl triple drop set 3 sets 8-12/8-12/8-12
Dumbbell curls superset lying cable curls 3 sets 12-15/12-15
6 sets abs

Day 9- Rest

[Mrsajdonutz]

Oops, typo.. supposed to be LGD-4033 NOT LGD-4034.

[twisted]

Hey all, I finally decided to join in and start up a log for this off season. I currently have planned to bulk for about 15 weeks and then go into about a 14 or 16 week show prep. What division I do kind of depends on how much size I can pack on this off season. I'm at least going to do figure but would love to hit WPD material. My husband is going to be doing my off-season and contest prep both and I know with his knowledge and my drive that I have some major potential. I don't have any recent pictures but will start trying to take some weekly to track my progress. And I will be posting my diet as well as my workouts.

Current stats:
Age: 22
Height: 5'3 1/2
Weight: 139 (afternoon gym weight)


Current cycle:
50mg Eq every 5 days
12.5mg MK-677
5mg LGD-4034
This is my first cycle with all of these and I'm more than excited to see how I respond to them. Started the cycle 8/15/16 and plan to run the EQ for at least 12 weeks maybe longer. And have enough of the MK-677 and LGD-4034 to run for 60 days right now but will most likely get more and run it longer.

Diet:

Meal 1
3 whole eggs
40g oats
.5 cup blueberries

Meal 2
4oz 93/7 ground turkey
4oz sweet potatoe

Meal 3
84g cooked weight chicken
45g Jasmine rice

Meal 4
2 rice cakes
16g PB

Meal 5
1 scoop post workout whey

Meal 6
84g cooked weight chicken
45g Jasmine rice

Meal 7
2 whole eggs
4oz eye of round steak
32g PB

Gym Split:

Day 1- Legs heavy
Barbell Squat 4 sets 6-10
Barbell Front squat 4 sets 6-10
Leg press 4 sets 8-12
Hack Squat 4 sets 8-12
Leg extensions 4 sets 12-15
Stiff Leg Deads 3 sets 6-10
Lying Leg Curls 3 sets 6-10
Single Leg Curls 3 sets 8-12
6 sets calf exercise


Day 2- Chest & front delts heavy
Flat Barbell Bench Press 4 sets 5-8
Incline barbell bench press 4 sets 6-10
Incline dumbbell bench press 4 sets 8-12
Flat dumbbell bench press 3 sets 8-12
Flat dumbbell flyes 4 sets 12-15
Dumbbell front raise 3 sets 8-12
Plate front raise 3 sets 12-16
6-9 sets glutes


Day 3- Back & rear delts heavy
Deadlifts 4 sets 5-8
Barbell row (underhand or overhand) 4 sets 8-12
Low pulley cable row 4 sets 8-12
Lat pull downs 4 sets 8-12
Close grip pull downs or pull-ups 4 sets 8-12
Dumbbell pullovers 4 sets 8-12
Rear delt bent over raise 4 sets 8-12
Rear delt machine flye 4 sets 8-12
Smith machine shrugs 3 sets 10-15
Dumbbell shrugs 3 sets 8-12
6-9 sets abs

Day 4- medial delt, bis, tris Heavy
Seated dumbbell overhead press 3 sets 6-10
Behind the neck smith machine press 3 sets 6-10
Seated dumbbell lateral raises 4 sets 12-15
Upright rows 4 sets 10-15
Weighted tricep dips 3 sets 6-10
Dumbbell overhead triceps extensions 3 sets 8-12
Ez bar skullcrusher 3 sets 8-12
V bar push downs 3 sets 12-15
Dumbbell hammer curls 3 sets 6-10
Barbell curl 3 sets 8-12
Single arm preacher curls 3 sets 6-10
Both arm cable curls 3 set 8-12
6 sets calves

Day 5- Rest

Day 6- Legs annihilation
Leg press 4 sets drop set 20-30/20-30
Barbell squat superset walking lunges 4 sets 20/20
Leg extensions 4 sets triple drop set 8-15/8-15/8-15
Seated leg curls superset stiff leg deadlift 4 sets 15-20/15-20
Lying leg curls triple drop set 4 sets 12-15/12-15/12-15
4 triple drop sets calf exercise 15 drop 15 drop 10


Day 7- Chest, Shoulders & Tri's annihilation
Incline smith machine 3 sets drop set 15-20/15-20
Incline machine press superset incline dumbbell flyes 3 sets 12-15/12-15
Cable flyes triple drop set 3 sets 12-15/12-15/12-15
Smith Guillotine press superset wide push ups 2 sets 8-12/failure
Standing dumbbell side lateral raise 3 triple drop sets 15-20/15-20/15-20
Single arm dumbbell raise superset standing dumbbell press 3 sets 15-20/15-20
Ez bar skullcrusher superset close grip bench press 3 sets 12-15/12-15
Bent over tricep overhead cable extensions triple drop set 3 sets 10-15/10-15/10-15
6-9 sets glutes

Day 8- Back, Bi’s & Rear Delts annihilation
Rack pull drop set 3 sets 12-15/12-15
Dumbbell row superset t bar rows or cable rows 3 sets 10-15/10-15
Pull ups superset close grip pull downs 3 sets failure/10-15
Wide grip Lat pull down triple drop sets 3 sets 8-12/8-12/8-12
Rope face pulls superset rear delt db raise or rear delt flye 4 sets 12-15/12-15
Barbell curl triple drop set 3 sets 8-12/8-12/8-12
Dumbbell curls superset lying cable curls 3 sets 12-15/12-15
6 sets abs

Day 9- Rest

I will follow along , does ajdonutz log too ?

[Mrsajdonutz]

I will follow along , does ajdonutz log too ?
Yeah, his log is under ael's subforum

[LadyElite]

Nice! Im subbin in on this! Keep us posted on the eq. I always have bp issues and just never feel the gains are worth the cycle so I will be curious to see how you do on it. If you've never used MK before you will love it :)

[jtip1810]

Very nice set up and diet/training look great...I'm in to see some growth!!! May I suggest before pics so that we can all see changes being made??? If not I understand, took my wife forever to be comfortable posting pics.

[wifey jtip1810]

Congrats! on your bulking journey. I am excited to see your progress. Just remember with determination nothing is impossible [emoji4]. Also I will tell you having your husband by your side through all of it will help both of you, if Jtip and I didn't do it together neither of us would be as successful as we have been. We still have a lot of progress to make, but we are getting closer every day [emoji38]. You got this!

[PAiN]

Good luck and looking forward to following your progress!

[twisted]

Yeah, his log is under ael's subforum

Ok .....

[Mrsajdonutz]

Very nice set up and diet/training look great...I'm in to see some growth!!! May I suggest before pics so that we can all see changes being made??? If not I understand, took my wife forever to be comfortable posting pics.

I've got some from a few weeks ago at the end of my cut that I can put up. I plan to take some updated ones on Saturday!

[Mrsajdonutz]

My appetite has been crazy for the past week and a half now and I was actually down two pounds at the gym last night so we decided to up my food some. Ive still been hungry all day today, and I haven't weighed at all since today is a rest day and I won't be at the gym. So nowI'm my diet looks something like this:

Meal one
1/2 cup blueberries
1/2 cup egg whites
3 whole eggs
40g oats

Meal 2
112g 93 ground turkey

Meal 3
112g chicken
45g Rice

Meal 4
3 rice cakes
2tbsp PB

Post workout meal
1 scoop whey

Meal 6
112g chicken
60g rice

Meal 7
3oz steak
2tbsp PB
2 whole eggs

I had an awesome arm and medial Delt day yesterday and ended up spotting some new veins I've neverhad before in my arms. I will take some pictures on Saturday morning and get them posted on here.

[twisted]

My appetite has been crazy for the past week and a half now and I was actually down two pounds at the gym last night so we decided to up my food some. Ive still been hungry all day today, and I haven't weighed at all since today is a rest day and I won't be at the gym. So nowI'm my diet looks something like this:

Meal one
1/2 cup blueberries
1/2 cup egg whites
3 whole eggs
40g oats

Meal 2
112g 93 ground turkey

Meal 3
112g chicken
45g Rice

Meal 4
3 rice cakes
2tbsp PB

Post workout meal
1 scoop whey

Meal 6
112g chicken
60g rice

Meal 7
3oz steak
2tbsp PB
2 whole eggs

I had an awesome arm and medial Delt day yesterday and ended up spotting some new veins I've neverhad before in my arms. I will take some pictures on Saturday morning and get them posted on here.

Uh oh new viens , sounds like gainz to me !! ......

[Mrsajdonutz]

http://uploads.tapatalk-cdn.com/20160824/30fa6fef9bb6eb27ab843fbe58a3743c.jpg

http://uploads.tapatalk-cdn.com/20160824/90c64abfeb825ee5d5e4932b951416b2.jpg

http://uploads.tapatalk-cdn.com/20160824/05322a21a99ab33ff76f2174fa680bfb.jpg

http://uploads.tapatalk-cdn.com/20160824/17020deceb82f9cd1a1e772e08db5ae5.jpg

http://uploads.tapatalk-cdn.com/20160824/1db821593650d5e95b1f304d223c135b.jpg

http://uploads.tapatalk-cdn.com/20160824/1b33eb5d2fb95cfd63d56fff954574a0.jpg

http://uploads.tapatalk-cdn.com/20160824/c0ab8dd32e1a4c4efa7f0858a0de0046.jpg

These are from Aug. 9th, the very last week of my cut. I belive my weight was at 118 but I could be wrong.

[twisted]

http://uploads.tapatalk-cdn.com/20160824/30fa6fef9bb6eb27ab843fbe58a3743c.jpg

http://uploads.tapatalk-cdn.com/20160824/90c64abfeb825ee5d5e4932b951416b2.jpg

http://uploads.tapatalk-cdn.com/20160824/05322a21a99ab33ff76f2174fa680bfb.jpg

http://uploads.tapatalk-cdn.com/20160824/17020deceb82f9cd1a1e772e08db5ae5.jpg

http://uploads.tapatalk-cdn.com/20160824/1db821593650d5e95b1f304d223c135b.jpg

http://uploads.tapatalk-cdn.com/20160824/1b33eb5d2fb95cfd63d56fff954574a0.jpg

http://uploads.tapatalk-cdn.com/20160824/c0ab8dd32e1a4c4efa7f0858a0de0046.jpg

These are from Aug. 9th, the very last week of my cut. I belive my weight was at 118 but I could be wrong.

Ajdonutz is a lucky man ;) .....you look damn good .....I. followin both of your logs ;)

[jtip1810]

Morning Mrs...time to rise and grind!!

[Mrsajdonutz]

Had a killer leg day today. The hubby and I actually got to train together for the first time in a long time. My strength is through the roof already, hit several PRs today. My goal is to really push past failure every set and move up either weight or reps every week. At this rate I don't see that being a problem. Hubby kept telling me the whole workout how huge my quads looked, sometimes I wish I could see myself through his eyes!

[twisted]

Had a killer leg day today. The hubby and I actually got to train together for the first time in a long time. My strength is through the roof already, hit several PRs today. My goal is to really push past failure every set and move up either weight or reps every week. At this rate I don't see that being a problem. Hubby kept telling me the whole workout how huge my quads looked, sometimes I wish I could see myself through his eyes!

Couples that work out together stay together ;) ....try to make time to workout together more !!....

Keep makin progress before you know it your not goin to recognize whos in the mirror;)

[jtip1810]

Couples that work out together stay together ;) ....try to make time to workout together more !!....

Keep makin progress before you know it your not goin to recognize whos in the mirror;)

I would have to agree sir!! I work out with my wife 5x a week and she's been the best training partner I've had...never complains and reps are always solid just pushes through each and every workout or pushes me anyways. Was more fun before she got so damn strong though...sometimes I look at what she's lifting and pick up a heavier weight next set so I don't look so bad lol.

Regardless what I was getting at was I also recommend you guys workout together as well since your trying to pack on mass you can feed of each other.

[twisted]

I would have to agree sir!! I work out with my wife 5x a week and she's been the best training partner I've had...never complains and reps are always solid just pushes through each and every workout or pushes me anyways. Was more fun before she got so damn strong though...sometimes I look at what she's lifting and pick up a heavier weight next set so I don't look so bad lol.

Regardless what I was getting at was I also recommend you guys workout together as well since your trying to pack on mass you can feed of each other.
You and mrsjtip was exactly what I was thinking about when I said that !!

[LadyElite]

Work out with my husband 6x week. It's a great way to push each other. I hate changing weights so I always tell him to keep up!! lol. You look great Mrsaj! As for the crazy appetite- welcome to the world of EQ. You're gonna eat like a horse....hahah....that was an eq joke.

[jtip1810]

Morning Mrsdonutz, rise and grind...time to get those gainz!!!

[Mrsajdonutz]

Sorry I didn't update yesterday. Had a long day at work and ended up getting off late which seemed to mess everything else up after that. Yesterday was great though hit chest and front delts with aj again.

4 sets flat barbell bench
4 sets dbell incline
4 sets incline machine
3 sets seated machine flye
3 sets cable flye
3 sets front dbell rise
3 sets front barbell rise
And then I added in 9 sets for glutes at the end

I had a planned cheat meal on Thursday night so my weight was obviously up some from that but my weight at the gym last night was 143. I'm noticing a lot of my clothes getting tighter. My works shirts are getting tight over my traps and chest and I could feel the sleeves around my biceps yesterday. I also put on a pair of old sweats last night that have been big and baggy in the legs and butt since I bought them, so baggy that aj would make fun of me when I would wear them in public, and they were crazy tight on me last night! They were almost to the point of being uncomfortable in the legs/butt area!

Anyway, hope everyone has a great weekend!

[twisted]

Sorry I didn't update yesterday. Had a long day at work and ended up getting off late which seemed to mess everything else up after that. Yesterday was great though hit chest and front delts with aj again.

4 sets flat barbell bench
4 sets dbell incline
4 sets incline machine
3 sets seated machine flye
3 sets cable flye
3 sets front dbell rise
3 sets front barbell rise
And then I added in 9 sets for glutes at the end

I had a planned cheat meal on Thursday night so my weight was obviously up some from that but my weight at the gym last night was 143. I'm noticing a lot of my clothes getting tighter. My works shirts are getting tight over my traps and chest and I could feel the sleeves around my biceps yesterday. I also put on a pair of old sweats last night that have been big and baggy in the legs and butt since I bought them, so baggy that aj would make fun of me when I would wear them in public, and they were crazy tight on me last night! They were almost to the point of being uncomfortable in the legs/butt area!

Anyway, hope everyone has a great weekend!
Nice workout ....your killing ;) ........have a great weekend also

[Papigordohua]

Great log so far! Will be following . Good luck

[Mrsajdonutz]

Great log so far! Will be following . Good luck
Thanks man!

[jtip1810]

Nice grind right there...great job


Sent from my iPhone using Tapatalk

[Mrsajdonutz]

Evening all! Today was back day, my favorite muscle group to hit.


Rack pulls 3 sets
Barbell row 3 sets
T bar row machine 3 sets
High pulley rope cable rows 3 sets
Hammer grip wide grip lat pull downs 4 sets
Close grip lat pull downs 4 sets
Dumbbell pullovers 4 sets
Rear Delt bent over dumbbell raise 3 sets
Rear Delt machine flye 3 set
Dumbbell shrugs 3 sets
And then I threw in some ab work.

I don't think I mentioned this before but I've been drinking bulk aminos and glutamine intraworkout and it really seems to be helping with recovery, but I can't seem to get my calves loosened up. They always feel crazy tight and knotted up. Anyone got any good ideas on how to stretch them out?

[Mrsajdonutz]

http://uploads.tapatalk-cdn.com/20160828/460ded23d3b57f097bb23a6b3fa4ed3e.jpg

Here's a half assed rear relaxed from the gym today. Y'all are gonna get tired of seeing my back, it really is my favorite ??

[twisted]

Evening all! Today was back day, my favorite muscle group to hit.


Rack pulls 3 sets
Barbell row 3 sets
T bar row machine 3 sets
High pulley rope cable rows 3 sets
Hammer grip wide grip lat pull downs 4 sets
Close grip lat pull downs 4 sets
Dumbbell pullovers 4 sets
Rear Delt bent over dumbbell raise 3 sets
Rear Delt machine flye 3 set
Dumbbell shrugs 3 sets
And then I threw in some ab work.

I don't think I mentioned this before but I've been drinking bulk aminos and glutamine intraworkout and it really seems to be helping with recovery, but I can't seem to get my calves loosened up. They always feel crazy tight and knotted up. Anyone got any good ideas on how to stretch them out?

Wow thats an insane workout !! ....as for calfs I would do basic calf stretched and hold for 10 or 20 seconds .....are you getting enough water in ?

[jtip1810]

Evening all! Today was back day, my favorite muscle group to hit.


Rack pulls 3 sets
Barbell row 3 sets
T bar row machine 3 sets
High pulley rope cable rows 3 sets
Hammer grip wide grip lat pull downs 4 sets
Close grip lat pull downs 4 sets
Dumbbell pullovers 4 sets
Rear Delt bent over dumbbell raise 3 sets
Rear Delt machine flye 3 set
Dumbbell shrugs 3 sets
And then I threw in some ab work.

I don't think I mentioned this before but I've been drinking bulk aminos and glutamine intraworkout and it really seems to be helping with recovery, but I can't seem to get my calves loosened up. They always feel crazy tight and knotted up. Anyone got any good ideas on how to stretch them out?

Very nice grind and lots of volume there...looking good keep pushing and those gainz will be there.

[wifey jtip1810]

Keep pushing, you're doing great! Love seeing pics. of your progress. My pics. always suck, but it's a good way to see progress [emoji4]. Hope you have a fabulous day!! Chase those Gainz!

[Mrsajdonutz]

Wow thats an insane workout !! ....as for calfs I would do basic calf stretched and hold for 10 or 20 seconds .....are you getting enough water in ?
I typically get a gallon of water in a day, sometimes more

[twisted]

I typically get a gallon of water in a day, sometimes more

Sounds good .....try some basic calf stretches ..if its related and is annoying try taurine ......

[twisted]

Top of the morning mrsajdonutz ....happy monday ....new week for gainz is here :)

[jtip1810]

Morning Mrsajdonutz, time to chase some gains!!!

[Mrsajdonutz]

Morning guys! Well, last night was interesting, our car died going down the road last night so we spent most of the night on the side of the highway. Before all of that though we did make it to the gym.

It was bis/tris/medial delts and a little calf work for me. Get ready, this was a long one!

3 sets behind the head seated smith machine press
2 sets standing dbell press
3 sets lateral dumbell raises, drop set last set
3 sets cable upright rows
3 sets dbell curl
3 sets Barbell curl
3 sets High cable curls
3 sets dbell concentration curl
3 sets dips
3 sets ez bar skullcrusher
3 sets overhead dumbbell extension
3 sets overhead cable extensions
4 sets calves

I was curious yesterday and measured my arms before and after the gym and was pleasantly surprised to know that my arms are 13inches without a pump and 13.5 with a pump.

Today is a rest day for me and as much as I hate them I'm really needing this one. Time to relax!

[wifey jtip1810]

Sorry to hear about your car, that's a bummer hope it was nothing too major. Keep killing it, you're doing great! Hope you have a great day!

[Dont wanna be old]

Incredible read !!
I saw rack pulls and had to take a second look .
Most people ask what they are .
Look forward to seeing your bestest .
Good luck
DWBO

[Mrsajdonutz]

Sorry to hear about your car, that's a bummer hope it was nothing too major. Keep killing it, you're doing great! Hope you have a great day!
Car is up and going again, new alternator and serpentine belt did the trick! Wasn't cheap but could have been a lot worse.

[Mrsajdonutz]

Incredible read !!
I saw rack pulls and had to take a second look .
Most people ask what they are .
Look forward to seeing your bestest .
Good luck
DWBO
Oh yeah, rack pulls are a staple for me!

[jtip1810]

Morning guys! Well, last night was interesting, our car died going down the road last night so we spent most of the night on the side of the highway. Before all of that though we did make it to the gym.

It was bis/tris/medial delts and a little calf work for me. Get ready, this was a long one!

3 sets behind the head seated smith machine press
2 sets standing dbell press
3 sets lateral dumbell raises, drop set last set
3 sets cable upright rows
3 sets dbell curl
3 sets Barbell curl
3 sets High cable curls
3 sets dbell concentration curl
3 sets dips
3 sets ez bar skullcrusher
3 sets overhead dumbbell extension
3 sets overhead cable extensions
4 sets calves

I was curious yesterday and measured my arms before and after the gym and was pleasantly surprised to know that my arms are 13inches without a pump and 13.5 with a pump.

Today is a rest day for me and as much as I hate them I'm really needing this one. Time to relax!

Morning and nice grind...you guys like the high volume workouts for sure!!! I use to but now its all about being efficient and not over training (not saying you are) our coach said we were doing way to much and explained we need to stimulate the muscle not annihilate it for growth. We now pick 4 exercises per muscle and 4sets each with 8-12 reps to true failure and it works pretty well for us. True failure is something the body has to get use to though first few weeks are really rough.

Sorry to hear about the car...did you have it fixed or do it yourselves??? Shouldn't have costed to much for an alternator and belt unless you have some exotic car but glad you got it fixed!

[twisted]

Morning mrs ajdonutz .....;)

[Mrsajdonutz]

Morning and nice grind...you guys like the high volume workouts for sure!!! I use to but now its all about being efficient and not over training (not saying you are) our coach said we were doing way to much and explained we need to stimulate the muscle not annihilate it for growth. We now pick 4 exercises per muscle and 4sets each with 8-12 reps to true failure and it works pretty well for us. True failure is something the body has to get use to though first few weeks are really rough.

Sorry to hear about the car...did you have it fixed or do it yourselves??? Shouldn't have costed to much for an alternator and belt unless you have some exotic car but glad you got it fixed!
Yes, we definitely love volume! Most of our workouts are roughly 12 sets per muscle group and we change up the rep ranges. Some things we stick to 8-12 and the others we will do 15-20.

As far as the car goes, we are lucky enough that I have an uncle the is a mechanic so we just bought what he said and he put it on for us. We bought the alternator new instead of getting it rebuilt and got a warranty on it and the belt because we have bad luck with that car haha but that's why it was a little more expensive.

[Mrsajdonutz]

Morning mrs ajdonutz .....;)
Good morning!

[Mrsajdonutz]

Good morning all and happy hump day! My weight has been hanging around between 141-143 for a few days now. I think I've finally got the hunger under control for the most part. I can't believe how fast time is going by with this bulk or how fast I seem to be growing. I use to think I worked hard but I can honestly say I've never worked this hard before. I hit a PR on squats yesterday that I'm pretty proud of. I got 155×5×8×6×6. I've never put much focus into strength but the last time I tried for a one rep max was on New Years this year and got 175x1 so I'm getting an itch to see what I can do now cause I'm pretty sure I could blow that out of the water!

[jtip1810]

Morning Mrsajfonutz...sounds like your on the right track, keep pushing and you'll reach those goals.

[Mrsajdonutz]

Had chest and front delts last night.
3 sets Decline bench
3sets flat bench
3 sets incline bench
3 sets incline dumbbell flyes
3 sets cable flyes
3 sets front plate raise
3 sets seated front dumbbell raise
6 sets for abs

My pumps have been insane. Even out of the gym I get pumps from the littlest things. I'm definitely feeling the gh like effects of the MK, I've been having crazy deep sleeps and some tiredness and I've also got some bloating from it. And my hunger is back, I knew it would be since I said I had it under control haha. Overall I'm loving how I feel on the cycle I am on right now. My weight is the highest it has ever been (former 100lb soaking wet string bean here) but I still have some upper abs showing which is exciting!

[jtip1810]

Had chest and front delts last night.
3 sets Decline bench
3sets flat bench
3 sets incline bench
3 sets incline dumbbell flyes
3 sets cable flyes
3 sets front plate raise
3 sets seated front dumbbell raise
6 sets for abs

My pumps have been insane. Even out of the gym I get pumps from the littlest things. I'm definitely feeling the gh like effects of the MK, I've been having crazy deep sleeps and some tiredness and I've also got some bloating from it. And my hunger is back, I knew it would be since I said I had it under control haha. Overall I'm loving how I feel on the cycle I am on right now. My weight is the highest it has ever been (former 100lb soaking wet string bean here) but I still have some upper abs showing which is exciting!

Good morning and nice grind...

[twisted]

Had chest and front delts last night.
3 sets Decline bench
3sets flat bench
3 sets incline bench
3 sets incline dumbbell flyes
3 sets cable flyes
3 sets front plate raise
3 sets seated front dumbbell raise
6 sets for abs

My pumps have been insane. Even out of the gym I get pumps from the littlest things. I'm definitely feeling the gh like effects of the MK, I've been having crazy deep sleeps and some tiredness and I've also got some bloating from it. And my hunger is back, I knew it would be since I said I had it under control haha. Overall I'm loving how I feel on the cycle I am on right now. My weight is the highest it has ever been (former 100lb soaking wet string bean here) but I still have some upper abs showing which is exciting!

Top of the morning mrsajdonutz ......nice workout !!!

[twisted]

Top of the morning mrsajdonuts .....time to make those gainz :sports-fan-2234:

[jtip1810]

Morning Mrsajdonutz...rise and grind time, Its also Flex Friday so post up those guns!!!

[twisted]

Goodmorning ajdonutz ....time to make the donutz

[wifey jtip1810]

Good morning... Hope you have a fabulous weekend!!

[LadyElite]

love reading your workouts ! You and mrsjtip are super motivating! Have a great weekend all and stay clean :) :)

[twisted]

Morning mrs ajdonuts .....

[Mrsajdonutz]

Sorry I've been MIA guys, and thanks for all the encouragement. The insomnia from the MK everyone talks about has been unreal. I thought I was gonna get lucky and not have it but I hit me hard this week. I've spent any and all free time napping. Today was leg day again and I've been having some knee pain so I decided to leave out squats for a leg day or two and see if that helps any so I was all over the place at the gym.

3 sets Hex Bar dead lift
4 sets seated leg curl
5 sets leg press
4 sets seated leg extensions
3 sets bench step ups
3 sets lying Leg Curl with dumbbell
3 sets Abductor super set with Adductor
3 sets cable pull through
3 sets glutes kick back with resistance bands


Gym weight was 147 today after a cheat meal last night so I'm sure it will balance back out tomorrow but it's been bouncing around 143-145 at the gym but I've still got some sign of abs peaking through. My initial goal was 150 but it's looking like I'm going to blow past that pretty quickly. I'll post a few pictures I've taken throughout the week. Hope everyone has had a good weekend!

[Mrsajdonutz]

http://uploads.tapatalk-cdn.com/20160904/ff856239c6f3b85db32524843e091921.jpg

http://uploads.tapatalk-cdn.com/20160904/4990922b0d568dc0b56d38df6f93eb54.jpg

http://uploads.tapatalk-cdn.com/20160904/df95a285c7336811aad6a735b186dee7.jpg

[twisted]

http://uploads.tapatalk-cdn.com/20160904/ff856239c6f3b85db32524843e091921.jpg

http://uploads.tapatalk-cdn.com/20160904/4990922b0d568dc0b56d38df6f93eb54.jpg

http://uploads.tapatalk-cdn.com/20160904/df95a285c7336811aad6a735b186dee7.jpg

Nice workout ....hey screw that if your knee is hurting you just let it heal up and rest it ...dont aggravate it !!....keep up the good work !!....

[jtip1810]

Good Morning, looks like you guys are doing great...keep up the grind. If your looking to grow your arms here's my suggestion take it for what its worth but it is what has worked for me and my wife. Go in do arms all alone pick 4 exercises for each bi/tri and go 4 sets 8-12 reps (failing rep) with no more than 60secs rest between sets. You will struggle the first few weeks but the body will adjust...this is how we do all of our body parts the only changes are adding drop sets and or super sets in for months at a time. You guys def know what your doing so not trying to step on toes just offering some advice...keep the grind going!!!

[Mrsajdonutz]

Good Morning, looks like you guys are doing great...keep up the grind. If your looking to grow your arms here's my suggestion take it for what its worth but it is what has worked for me and my wife. Go in do arms all alone pick 4 exercises for each bi/tri and go 4 sets 8-12 reps (failing rep) with no more than 60secs rest between sets. You will struggle the first few weeks but the body will adjust...this is how we do all of our body parts the only changes are adding drop sets and or super sets in for months at a time. You guys def know what your doing so not trying to step on toes just offering some advice...keep the grind going!!!
Thanks for the advice! That is pretty similar to what I've been trying for a couple of weeks now and I seem to be doing well with it. I used to love training arms and then I hired a coach for a while and he over trained me so much that I would dread working arms (welll really i dreaded every day under his plan) because by the time I got to them I would have already been at the gym for 2 hours and still have 45 minutes of cardio to do after arms. So I'm trying really hard to fall back in love with training them again.

[twisted]

Top of the morning mrs ajdonuts ......new week for gainz is here :)

[jtip1810]

Good morning...hope you guys had a good weekend and holiday, now we get back to killing it in the gym!!! Not that we took a break lol!!

[Mrsajdonutz]

Back day again! I wasn't sure how it was going to go, my back and neck were so stiff from sitting at a desk on a computer at work all day but it ended up being awesome! I'm seeing some definite growth in the width of my back and hoping to pack on some depth and maturity back there too.

T bar row 3×12
Low Row machine 3×8-12
Hammer grip high pulley row 3×8-12
Single arm lat pulldown 4×12-15
Straight arm cable Pulldown 3×10
Rack pull 3×12
Seated rear delt dbell raise 3×10-12
Cable face pull 3×12
Smith machine shrug 3×15
9 sets for abs

Hope everyone had a great workout today after the long weekend!

[twisted]

Back day again! I wasn't sure how it was going to go, my back and neck were so stiff from sitting at a desk on a computer at work all day but it ended up being awesome! I'm seeing some definite growth in the width of my back and hoping to pack on some depth and maturity back there too.

T bar row 3×12
Low Row machine 3×8-12
Hammer grip high pulley row 3×8-12
Single arm lat pulldown 4×12-15
Straight arm cable Pulldown 3×10
Rack pull 3×12
Seated rear delt dbell raise 3×10-12
Cable face pull 3×12
Smith machine shrug 3×15
9 sets for abs

Hope everyone had a great workout today after the long weekend!

Nice volume :hard Work GIF:

[krishnanayak]

Thanks a lot for sharing this amazing knowledge with us. This site is fantastic. I always find great knowledge from it.

[twisted]

Morning mrsajdonuts .....time to make the donuts ;)

[JohnDoe]

Hey all, I finally decided to join in and start up a log for this off season. I currently have planned to bulk for about 15 weeks and then go into about a 14 or 16 week show prep. What division I do kind of depends on how much size I can pack on this off season. I'm at least going to do figure but would love to hit WPD material. My husband is going to be doing my off-season and contest prep both and I know with his knowledge and my drive that I have some major potential. I don't have any recent pictures but will start trying to take some weekly to track my progress. And I will be posting my diet as well as my workouts.

Current stats:
Age: 22
Height: 5'3 1/2
Weight: 139 (afternoon gym weight)


Current cycle:
50mg Eq every 5 days
12.5mg MK-677
5mg LGD-4034
This is my first cycle with all of these and I'm more than excited to see how I respond to them. Started the cycle 8/15/16 and plan to run the EQ for at least 12 weeks maybe longer. And have enough of the MK-677 and LGD-4034 to run for 60 days right now but will most likely get more and run it longer.

Diet:

Meal 1
3 whole eggs
40g oats
.5 cup blueberries

Meal 2
4oz 93/7 ground turkey
4oz sweet potatoe

Meal 3
84g cooked weight chicken
45g Jasmine rice

Meal 4
2 rice cakes
16g PB

Meal 5
1 scoop post workout whey

Meal 6
84g cooked weight chicken
45g Jasmine rice

Meal 7
2 whole eggs
4oz eye of round steak
32g PB

Gym Split:

Day 1- Legs heavy
Barbell Squat 4 sets 6-10
Barbell Front squat 4 sets 6-10
Leg press 4 sets 8-12
Hack Squat 4 sets 8-12
Leg extensions 4 sets 12-15
Stiff Leg Deads 3 sets 6-10
Lying Leg Curls 3 sets 6-10
Single Leg Curls 3 sets 8-12
6 sets calf exercise


Day 2- Chest & front delts heavy
Flat Barbell Bench Press 4 sets 5-8
Incline barbell bench press 4 sets 6-10
Incline dumbbell bench press 4 sets 8-12
Flat dumbbell bench press 3 sets 8-12
Flat dumbbell flyes 4 sets 12-15
Dumbbell front raise 3 sets 8-12
Plate front raise 3 sets 12-16
6-9 sets glutes


Day 3- Back & rear delts heavy
Deadlifts 4 sets 5-8
Barbell row (underhand or overhand) 4 sets 8-12
Low pulley cable row 4 sets 8-12
Lat pull downs 4 sets 8-12
Close grip pull downs or pull-ups 4 sets 8-12
Dumbbell pullovers 4 sets 8-12
Rear delt bent over raise 4 sets 8-12
Rear delt machine flye 4 sets 8-12
Smith machine shrugs 3 sets 10-15
Dumbbell shrugs 3 sets 8-12
6-9 sets abs

Day 4- medial delt, bis, tris Heavy
Seated dumbbell overhead press 3 sets 6-10
Behind the neck smith machine press 3 sets 6-10
Seated dumbbell lateral raises 4 sets 12-15
Upright rows 4 sets 10-15
Weighted tricep dips 3 sets 6-10
Dumbbell overhead triceps extensions 3 sets 8-12
Ez bar skullcrusher 3 sets 8-12
V bar push downs 3 sets 12-15
Dumbbell hammer curls 3 sets 6-10
Barbell curl 3 sets 8-12
Single arm preacher curls 3 sets 6-10
Both arm cable curls 3 set 8-12
6 sets calves

Day 5- Rest

Day 6- Legs annihilation
Leg press 4 sets drop set 20-30/20-30
Barbell squat superset walking lunges 4 sets 20/20
Leg extensions 4 sets triple drop set 8-15/8-15/8-15
Seated leg curls superset stiff leg deadlift 4 sets 15-20/15-20
Lying leg curls triple drop set 4 sets 12-15/12-15/12-15
4 triple drop sets calf exercise 15 drop 15 drop 10


Day 7- Chest, Shoulders & Tri's annihilation
Incline smith machine 3 sets drop set 15-20/15-20
Incline machine press superset incline dumbbell flyes 3 sets 12-15/12-15
Cable flyes triple drop set 3 sets 12-15/12-15/12-15
Smith Guillotine press superset wide push ups 2 sets 8-12/failure
Standing dumbbell side lateral raise 3 triple drop sets 15-20/15-20/15-20
Single arm dumbbell raise superset standing dumbbell press 3 sets 15-20/15-20
Ez bar skullcrusher superset close grip bench press 3 sets 12-15/12-15
Bent over tricep overhead cable extensions triple drop set 3 sets 10-15/10-15/10-15
6-9 sets glutes

Day 8- Back, Bi’s & Rear Delts annihilation
Rack pull drop set 3 sets 12-15/12-15
Dumbbell row superset t bar rows or cable rows 3 sets 10-15/10-15
Pull ups superset close grip pull downs 3 sets failure/10-15
Wide grip Lat pull down triple drop sets 3 sets 8-12/8-12/8-12
Rope face pulls superset rear delt db raise or rear delt flye 4 sets 12-15/12-15
Barbell curl triple drop set 3 sets 8-12/8-12/8-12
Dumbbell curls superset lying cable curls 3 sets 12-15/12-15
6 sets abs

Day 9- Rest

What the hell? Nobody sent me an invitation to this party? How fuckin rude!!! [emoji23]. Lol.

Great log so far! I'll follow along. Keep up the good work! [emoji1303]

[jtip1810]

Good morning...nice workout as usual, lots of volume...chase those gainz!!

[ajdonutz]

My wifey is a BEAST! ??

[twisted]

My wifey is a BEAST! ??

You both are killing it :0010:

[wifey jtip1810]

Keep killing it, you got this!!!

[twisted]

New day new gainz mrs ajdonuts .......;)

[jtip1810]

Good morning, time to rise and grind!!!

[twisted]

Time to make some donuts mrsajdonuts .......tgif :111lift:

[jtip1810]

Good morning, its Flex Friday so you all post em if you got em!!!

[Mrsajdonutz]

Nice rest day yesterday but back at it today. It was leg day again and I dug out and old y3t workout I had from last year

Slow and controlled focusing on Long negatives

Quads
Leg press 3x6-10
Barbell squat 3×6-10
Leg extension machine 3x6-10
Split squat 3x6-10

Hams
Lying leg curls 3×6-10
Single Leg Curl 3x6-10
Stiff leg Deads 3x6-10

Plus what I wanted to do for glutes
2 sets heavy Barbell Hip thrusts
2 sets glutes kick back
2 sets reverse Hyperextension


Happy flex friday!!





http://uploads.tapatalk-cdn.com/20160910/6d073ce997d84434958b3ace6ce87b75.jpg

[jtip1810]

Nice rest day yesterday but back at it today. It was leg day again and I dug out and old y3t workout I had from last year

Slow and controlled focusing on Long negatives

Quads
Leg press 3x6-10
Barbell squat 3×6-10
Leg extension machine 3x6-10
Split squat 3x6-10

Hams
Lying leg curls 3×6-10
Single Leg Curl 3x6-10
Stiff leg Deads 3x6-10

Plus what I wanted to do for glutes
2 sets heavy Barbell Hip thrusts
2 sets glutes kick back
2 sets reverse Hyperextension


Happy flex friday!!





http://uploads.tapatalk-cdn.com/20160910/6d073ce997d84434958b3ace6ce87b75.jpg

Like the workout and nice flex friday pics thanks for joining in!!!

[twisted]

Nice quads pics !!....

morning to ya ....hope your weekend was good :)

[jtip1810]

Good morning, last day of the week so make it count...tomorrow starts us all over again!!!

[Mrsajdonutz]

Good morning guys! Had a late chest day last night, I hit PRs on everything and felt great!

Incline bbell bench
75lb for 10-8-8
Flat dbell bench
40lb for 10-8-8
Decline bbell press
115lb for 5-5-5
Flat bbell bench
105lb for 3, 95lb for 5-5
Cable flye
40lb for 8, 30lb for 10-8

Front delts
Seated front dbell raise 15lb for 12, 20lb for 12-8
plate front raise 35lb for 8-8

6 sets for abs

I've been taking measurements over the past couple of weeks and I'm happy to say that my arms are steadily growing and there's a good chance I will hit 14 inches by the end of this bulk if they keep growing like they have been. I measured my legs for the first time ever last night and they were 24 inches, I'm excited to have a measurement for them now to have something to base my growth off of.

[twisted]

Good morning guys! Had a late chest day last night, I hit PRs on everything and felt great!

Incline bbell bench
75lb for 10-8-8
Flat dbell bench
40lb for 10-8-8
Decline bbell press
115lb for 5-5-5
Flat bbell bench
105lb for 3, 95lb for 5-5
Cable flye
40lb for 8, 30lb for 10-8

Front delts
Seated front dbell raise 15lb for 12, 20lb for 12-8
plate front raise 35lb for 8-8

6 sets for abs

I've been taking measurements over the past couple of weeks and I'm happy to say that my arms are steadily growing and there's a good chance I will hit 14 inches by the end of this bulk if they keep growing like they have been. I measured my legs for the first time ever last night and they were 24 inches, I'm excited to have a measurement for them now to have something to base my growth off of.
Time to track those gainz :)

[Mrsajdonutz]

Exciting news!! I pulled 225 for 2 on Deadlifts tonight! I was super excited! My last PR was 185 for 2. I had hit a wall so I took a few weeks off of deads and was feeling strong tonight so decided to go for it!

Back:
Barbell deadlift 3×2-5
Dumbbell row 3×12-10-8
Low Row machine 3×10-10-10
Seated cable row 3×10-8-8
Behind the head lat pull down 3×12-15
Dbell Pullover 3×12

Rear delts:
Seated rear delt machine flye 3×12
Standing rear delt dbell raise 3×10

6 sets for calves

[wifey jtip1810]

Exciting news!! I pulled 225 for 2 on Deadlifts tonight! I was super excited! My last PR was 185 for 2. I had hit a wall so I took a few weeks off of deads and was feeling strong tonight so decided to go for it!

Back:
Barbell deadlift 3×2-5
Dumbbell row 3×12-10-8
Low Row machine 3×10-10-10
Seated cable row 3×10-8-8
Behind the head lat pull down 3×12-15
Dbell Pullover 3×12

Rear delts:
Seated rear delt machine flye 3×12
Standing rear delt dbell raise 3×10

6 sets for calves

That's really awesome, congrats!! Keep chasing those Gainz you're doing great!

[twisted]

Nice back back session .....new week to make some gains is here .....:FkiiBTekVQcXweT.jpg

[jtip1810]

Good morning and nice lift to break a PR...new week to shatter a few more so lets get after it this week!!!

[ajdonutz]

She straight up killed that 225!!

[twisted]

Morning mrs ajdonutz .....keep hammering away :56993:

[jtip1810]

Good Morning, great day for some progress!!!

[twisted]

Morning mrs ajdonuts ......time to make the donuts :Ttm81810BhOqmtb.jpg

[jtip1810]

Good morning...you doing ok over here???

[Mrsajdonutz]

Hey guys! I actually had the same day off as aj this week so we spent all of yesterday lounging around the house, I think it was just what I needed to get ready for legs today. I've still been having some knee pain and got aggravated when I got to the gym over it. I tried light weight and it hurt just as bad as before when I was trying to go heavy. Ended up saying screw it that if I was going to hurt that I was atleast going to be proud of the weight I was moving and ended up not hurting at all ??

Barbell squat
185 for 3×5
Hack squat
135 for 3×12
Single Leg press
135 for 3×8-10
Leg extension
105 for 3×12
Cable leg curl
50 for 3×15
Lying leg curls
75 for 3×10-12
Dbell stiff leg
50 for 3×10

Hip Abductor/Adductor super set
80 for 3×12

6 sets for calves


Oh yeah, and I finally hit 150lbs at the gym today!

[twisted]

Nice workout ....oh no your definitely one of us now with knee pain lmao.....we all have knee issues ;)

[twisted]

Morning mrs ajdonuts ....time to make the donuts :)

[jtip1810]

Morning...time to rise and grind we got progress to chase!!!

[twisted]

Top of the morning mrsajdonuts ....lets have a weekend full of gainz :barbell2224:

[Mrsajdonutz]

Good morning everyone!

Chest day last night

Flat barbell bench
115x5
135x1
115x5
95x8

Decline barbell bench
115x10
115x6

Incline barbell
75x10
75x6
75x6

Flat dbell fly
15x15
15x15
15x15
Cable fly
30x10
20x12
20x12
Front delt cable raise
20x12
20x10
20x10
Front delt rmachine raise
10x12
15x12
20x12

6 sets abs

[twisted]

Good morning everyone!

Chest day last night

Flat barbell bench
115x5
135x1
115x5
95x8

Decline barbell bench
115x10
115x6

Incline barbell
75x10
75x6
75x6

Flat dbell fly
15x15
15x15
15x15
Cable fly
30x10
20x12
20x12
Front delt cable raise
20x12
20x10
20x10
Front delt rmachine raise
10x12
15x12
20x12

6 sets abs

Nice session .....you got it in !!

[jtip1810]

Good morning everyone!

Chest day last night

Flat barbell bench
115x5
135x1
115x5
95x8

Decline barbell bench
115x10
115x6

Incline barbell
75x10
75x6
75x6

Flat dbell fly
15x15
15x15
15x15
Cable fly
30x10
20x12
20x12
Front delt cable raise
20x12
20x10
20x10
Front delt rmachine raise
10x12
15x12
20x12

6 sets abs

Good morning and nice grind!!!

[Mrsajdonutz]

I had so much energy at the gym tonight, I was moving so fast im not sure if I can remember what I did tonight.

Pull ups
4 sets to failure
Lat pull down
3x10-12
Dbell Pullover
3x15
Straight Bar lat pushdown
3x15
Rack pull *PR with 225 for all sets*
3x6-8
Two arm dbell row
3x10-12
Seated cable row
3×8-12
Hyperextension
3×12-15
Machine shrug
2×10
Cable face pull
3×10-12
Rear delt machine flye
3×10
6 sets glutes


http://uploads.tapatalk-cdn.com/20160917/26fb79b0acc84073d3e15b7b431a1e78.jpg

Happy FlexFriday!

[wifey jtip1810]

Keep killin it!! Love seeing your progress pics. [emoji4].

[Mrsajdonutz]

I just finished up side delts and arms, felt crazy strong tonight. I even had to double check a few times to see if I grabbed the right dumbbells everything felt so light.

Standing lateral dbell raises
3 triple drop 10-12 each drop
Seated later machine
3×12
Seated military machine press
3x10

Ez bar preacher Curl
3x10
Dbell concentration curl
3x12-15
Dbell curl
3x8
High cable curls
3x12

Overhead Dbell Extension
3x10-12
Close grip bench press
3x8-10
Rope pushdown
3x15-20
Dips
3 sets to failure

[twisted]

Nice workout mrsajdonuts !...

Top of the morning ...time to make some donuts :)

[LadyElite]

You look awesome! I love dropping in on your log- ur killin it!!

[twisted]

Goodmorning mrs ajdonuts .....happy monday ;)

[jtip1810]

Good morning mrs ajdonuts...hope you guys enjoyed the weekend but its back to the grind today!!!

[Mrsajdonutz]

Hey guys, sorry I've been absent. We moved and I thought we didn't have WiFi and didnt want to wastr my data but apparently we've had it for two days and I didn't realize it.

I had chest tonight and felt great.

Decline Barbell
3 sets 5-10
Flat barbell
5 sets 2-10
Incline dbell
3 sets of 12
Incline machine press
3 sets 10-12
Seated machine flye
3x15
Dbell flye
3x12-15
Front delt plate raise
3x15-25
Cable Front Raise
3x10-12

6 sets of abs

[twisted]

Nice workout mrs ajdonuts....top of the morning to ya and happy hump day :u8F7DK4ToLF2mbEC.jp

[Mrsajdonutz]

I felt off all day yesterday, I hardly ate anything all day. Every time I would try to eat I got sick to my stomach. But I still had a decent back workout last night. I have an old trap injury flaring up so I didn't do anything heavy like deads or rack pulls like usual because those two seem to bother it more than anything.

Back
Wide grip Lat pull
Single arm dbell row
Close grip lat pull
Seated cable row
Single arm low pulley cable row

Rear delts
Cable face pull
Single arm rear dbell
Smith machine shrug

I'm about 5 weeks into my cycle and really starting to see the EQ now. My strength is insane and with the exception of yesterday I can't seem to get my hunger under control anymore.

As far as sides go, they haven't been too terrible. I had a week that I felt like I was loosing a ton of hair but you can't tell by looking at it and that seems to have stopped now. I've had some more acne on my face but the usual places (chest/shoulders) I get acne when I have ran var or winny have cleared up. And I think my voice might be changing slightly? Idk, I don't notice it much and aj doesnt hear it at all but my parents asked me if I was sick last week and said I sounded weird. I just blamed my allergies and they bought it.

I know that's a lot of negative but for now, for me, I am really loving how I feel and the results I'm getting so the benefits outweigh all of that.

[twisted]

I felt off all day yesterday, I hardly ate anything all day. Every time I would try to eat I got sick to my stomach. But I still had a decent back workout last night. I have an old trap injury flaring up so I didn't do anything heavy like deads or rack pulls like usual because those two seem to bother it more than anything.

Back
Wide grip Lat pull
Single arm dbell row
Close grip lat pull
Seated cable row
Single arm low pulley cable row

Rear delts
Cable face pull
Single arm rear dbell
Smith machine shrug

I'm about 5 weeks into my cycle and really starting to see the EQ now. My strength is insane and with the exception of yesterday I can't seem to get my hunger under control anymore.

As far as sides go, they haven't been too terrible. I had a week that I felt like I was loosing a ton of hair but you can't tell by looking at it and that seems to have stopped now. I've had some more acne on my face but the usual places (chest/shoulders) I get acne when I have ran var or winny have cleared up. And I think my voice might be changing slightly? Idk, I don't notice it much and aj doesnt hear it at all but my parents asked me if I was sick last week and said I sounded weird. I just blamed my allergies and they bought it.

I know that's a lot of negative but for now, for me, I am really loving how I feel and the results I'm getting so the benefits outweigh all of that.

Nice work out mrsajdonuts .....just dont aggravate that trap ....:hard Work GIF:

[twisted]

Goodmorning mrs ajdonuts ...tgif :anitoons139:

[jtip1810]

Goodmorning mrs ajdonuts...hope your doing well and the progress is still coming along.

[twisted]

Happy sunday mrs ajdonuts.....:soccer2342:

[Mrsajdonutz]

Today was my first day back in the gym in three days. Aj and I both took the whole weekend off the gym and diet plan and had whatever food we wanted and even had some alcohol for the first time in months. I think it was a much needed weekend away because my strength was insane tonight.

Barbell squat
135x8
200x5
225x2
185x6
Dbell split squat
30x12
30x10
3ox10
Leg press
315x15
315x12
315x12
Leg extension
120x12
120x12
120x10
Cable leg curl
3 sets 60x12
Seated leg curl
135x12
135x12
135x10
Stiff leg dead lifts
4 sets 60x12
Abductor/Adductor SS
3x12
5 sets glutes

[twisted]

Nice workout .....hope you and ajdonuts enjoyed the weekend :clap2_original.jpg:...

[BOGNERrocker]

DAYUUM [emoji33]


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[jtip1810]

Today was my first day back in the gym in three days. Aj and I both took the whole weekend off the gym and diet plan and had whatever food we wanted and even had some alcohol for the first time in months. I think it was a much needed weekend away because my strength was insane tonight.

Barbell squat
135x8
200x5
225x2
185x6
Dbell split squat
30x12
30x10
3ox10
Leg press
315x15
315x12
315x12
Leg extension
120x12
120x12
120x10
Cable leg curl
3 sets 60x12
Seated leg curl
135x12
135x12
135x10
Stiff leg dead lifts
4 sets 60x12
Abductor/Adductor SS
3x12
5 sets glutes

Holy cow, lots of volume...I would be dead!!!

[Mrsajdonutz]

Holy cow, lots of volume...I would be dead!!!
I definitely was! And I'm feeling it today too

[Mrsajdonutz]

Kind of a crappy lift tonight. I felt extra tired and nothing really felt right but I did it anyway


Flat bbell bench
Incline machine press
Chest Press
Seated machine fly
*4 sets each*

Front dbell raise
Plate front raise
*3 sets each*

6 sets abs

[jtip1810]

Kind of a crappy lift tonight. I felt extra tired and nothing really felt right but I did it anyway


Flat bbell bench
Incline machine press
Chest Press
Seated machine fly
*4 sets each*

Front dbell raise
Plate front raise
*3 sets each*

6 sets abs

Actually this looks more like my workouts...so ya know I like it lol. Good job getting it in on a down day!!!!

[twisted]

Kind of a crappy lift tonight. I felt extra tired and nothing really felt right but I did it anyway


Flat bbell bench
Incline machine press
Chest Press
Seated machine fly
*4 sets each*

Front dbell raise
Plate front raise
*3 sets each*

6 sets abs

Goodmorning mrs ajdonuts ...nice workout session ...sometimes pushing thru it is needed :entr542:

[Mrsajdonutz]

I've decided that my joints could benefit from an extra rest day instead of 4 on 1 off. I'm kinda sad but I know that rest days are equally impostant. My weight last night at the gym was 152lbs and I took some more measurements too. Biceps are at 13.7in and quads were 24in so they are both still growing steadily. I trained back last night and followed aj around and just did what he did.

T bar row
Seated cable row
Barbell row
Wide grip Lat pulldowns
Close grip lat pulldowns
*4 sets each*

Rear delt machine flye
Rear delt db raise
*3 sets each*

6 sets calves

[Mrsajdonutz]

Also Ithought this was pretty cool. I've posted both of these on here before so I put them side by side for a good comparison. There is a little less than 5 weeks between these two, I'm pretty proud of the growth I'm seeing!

http://uploads.tapatalk-cdn.com/20160930/e4eb29fcdcb64b1db48f7563e1d9feab.jpg

[twisted]

Also Ithought this was pretty cool. I've posted both of these on here before so I put them side by side for a good comparison. There is a little less than 5 weeks between these two, I'm pretty proud of the growth I'm seeing!

http://uploads.tapatalk-cdn.com/20160930/e4eb29fcdcb64b1db48f7563e1d9feab.jpg
I see the difference !! Nice !!! Keep pushing and reaching :1388775529:

[jtip1810]

Good morning...time to chase some gains. BTW nice progress!!!

[twisted]

Afternoon mrs ajdonuts .....have a great weekend ;)

[twisted]

Hope you had a great weekend mrs ajdonuts ....time to make the donuts !

[jtip1810]

Morning, hope the weekend was good to you...back to the grind today, we have gainz to chase!!!

[Mrsajdonutz]

I'm back guys! Nothing has been wrong. I just needed a break. I've been back in the gym for two nights now and feel great. Even with a week off my weight is still the same and my strength doesn't seem to have suffered either. Tonight was chest and front delts

Incline barbell press
Flat barbell press
Side chest press
Flat db press
Seated machine fly
*3 sets 8-12 reps each*

Front barbell raise
One arm barbell shoulder press
*3 sets 12 reps each*

6 sets abs

Sorry for my absence, but I'm back in full swing now!

[twisted]

I'm back guys! Nothing has been wrong. I just needed a break. I've been back in the gym for two nights now and feel great. Even with a week off my weight is still the same and my strength doesn't seem to have suffered either. Tonight was chest and front delts

Incline barbell press
Flat barbell press
Side chest press
Flat db press
Seated machine fly
*3 sets 8-12 reps each*

Front barbell raise
One arm barbell shoulder press
*3 sets 12 reps each*

6 sets abs

Sorry for my absence, but I'm back in full swing now!

Glad to see you and ajdonuts back at it .....its time to make the donutz ;) ......

[jtip1810]

Good morning, glad to see you guys grinding it out again!!!

[twisted]

Morning mrs ajdonutz ....time to make some gainz :a8e7b4c2:

[Mrsajdonutz]

Who knew taking a week off of everything could make such a difference.. I haven't been this sore in a LONG time. I'm just thankful my strength hasn't suffered.

Back day and rear delts today

Warmed up with 3 sets lat pulldown 8-12

Reverse Grip Lat pull
Low Row
One arm db rows
*3 sets 6-10*
Behind the neck lat pulldown
4 sets 12

Rear delt dumbbell raise
Cable face pull
*3 sets of 12*

6 sets calves

[wifey jtip1810]

Keep killing it, you got this! Glad you got some time off, and now you can start back refreshed and can focus on crushing your goals!


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[twisted]

Morning mrs ajdonuts ....happy saturday, time for some weekend gainz :vikinggian:

[wifey jtip1810]

Happy Swole Saturday, hope you have a fabulous weekend. Keep chasing those Gainz!!

http://uploads.tapatalk-cdn.com/20161015/dd10e4afb80104462f6278775b0ddd35.jpg


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[twisted]

Happy monday time to return to reality , weekends over and time to make the donuts

[jtip1810]

Happy Monday, new week of ganz let get em..

[twisted]

Morning mrs ajdonutz lets make those donuts .....:)

[wifey jtip1810]

Hope you and your family have a safe and fabulous Turkey Day!!!


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[twisted]

Morning mrs ajdonutz ;)