Thread: MarvelNerd Old Dog Training Log

Pinned

Sustanon 300
Mast E 100

Orals

Var 75
Cardarine 25mg

Supplements

Tudca
Red Rice Yeast
Fish oil 3-4 grams
NAC
GABA
Multivitamin


530 am

Deload week going well

185 close grip bench press 12,10,8

Decline Leverage Press 275 12,10,8

Incline bench Press 185 12,10,8

Incline Chest Fly 30 12,12,12

Tricep v-bar pushdown 77lbs 12,12,12

Seated tricep pushdown 170 12,12,12


Stationary bike 15 minutes

50 minutes this morning around 23000 lbs of volume which is about 70 percent of my normal goal when not doing a deload week.



Chiropractor appointment this morning

Pinned

Sustanon 300
Mast E 100

Orals
Var
Cardarine


Flat Bench

12,10,8,6,4
195,235, 265, 285, 315

Bent over Row
12,10,8,6,6
185, 205, 225,225,225

Dumbell shoulder Press 50 lbs
12,10,10

Dumbest Lateral Raise 30 lbs
8,8,8

Tricep dips
8,8,8

Barbell Reverse Grip Skull crusher 65 lbs
12,12,12

Machine seated Tricep 240 lbs
12,12,12

Pins

Sustanon 300
Mast E 100
Dbol/TNE 100

Orals

Cardarine 25
Var 50


Posterior chain day

Deadlifts

225,275,315,365,405,455,475

RDL 12,10,6
275

Leg press wide stance 585, 675

20,15,15

Back hyper extension 110 12,10,8

Leg extension 180, 190, 200

12,10,8

Prone leg curl 130

12,10,8

75 minutes 60000 lbs volume

Originally Posted by MarvelNerd

Pins

Sustanon 300
Mast E 100
Dbol/TNE 100

Orals

Cardarine 25
Var 50


Posterior chain day

Deadlifts

225,275,315,365,405,455,475

RDL 12,10,6
275

Leg press wide stance 585, 675

20,15,15

Back hyper extension 110 12,10,8

Leg extension 180, 190, 200

12,10,8

Prone leg curl 130

12,10,8

75 minutes 60000 lbs volume

That's the one exception, legs can sometimes make it past the 1hr limit.
Going to use tomorrow for legs, I get extra sleep sat and sun.

Originally Posted by Loomer1

That's the one exception, legs can sometimes make it past the 1hr limit.
Going to use tomorrow for legs, I get extra sleep sat and sun.

I was doing 3 minutes rest on deadlifts. Legs definitely take longer. I gotta breathe then smoke my legs again.

Originally Posted by MarvelNerd

I was doing 3 minutes rest on deadlifts. Legs definitely take longer. I gotta breathe then smoke my legs again.

I hear ya lol. After some sets the legs need more than the 45-60sec rest. Had a few yesterday where I had to get the weight off of me quickly to walk off the pain lol.

Originally Posted by Loomer1

I hear ya lol. After some sets the legs need more than the 45-60sec rest. Had a few yesterday where I had to get the weight off of me quickly to walk off the pain lol.

My high reps start this week. Leg day is Wednesday those reps of 10 with 400 lbs are no joke!

Orals

Var
Cardarine


Arm day

Seated Smith Press. 12,10,8,6,12
155,175,205,205,155

Wide Grip Cable Row 12,10,8
209, 231, 253


Dumbbell Pullover- variation one in each hand
50 lbs per hand
12,10,8

Cable one arm pull down 66lbs, 77lbs 12,10,8

Cable reverse bicep curls 77 lbs 12,10,8

Barbell curl 45 lbs 2 sets of 20

Then a set of 5 rest 10 seconds and another set of 5 repeat for 2 minutes

About 40 minutes

20 minutes of cardio

Yesterday cardio turned into me with 4 kids under the age of 10 at a park. Had to babysit for for my daughter.

Leg day

Something is making my back really tight during leg day and deadlift day.


Squats

Able to do sets of four without much discomfort

12,10,4,4,4,4,4
225,275,275,315,315,365,,365,405

Leg press 675 lbs

15,15,12

Dumbbell RDL
12,10,8

Hyperextensions 110

3 sets 8

Hack squats 225

12,20

45 minutes