Thread: MarvelNerd Old Dog Training Log

Chest and back day

Preworkout 1 scoop
50 grams rice
Test ne/ tren base


Dumbbell bench press 4x10 95 lbs

Close grip bench 4x 8 185 really struggled on this today

Incline dumbbell press 4x10 75 lbs

Cable lateral raise 4x8 22lbs

Seated Dumbbell shoulder press - unilateral
4x10 55 lbs

Mag attachment close grip pulldown 4x12 165 lbs

Neutral Grip medium width mag rows 4x12 187 lbs

Incline lying dumbbell row 4x8 65 lbs

Pull ups 2x8


Sent from my iPhone using Tapatalk

Leg day

Rack Pulls-just below knee
4x10 working sets 355 lbs

Romanian Deadlift 4x10 275lbs

Prone leg curl 3x12 150 lbs. set 4 120 lbs 12 reps 20 sec rest- set of 6 , 20 sec rest- set of 6

Hamstring stretch 20 seconds

Leg press 4x15 585 lbs

Calf press on leg press 4x15 585 lbs

Hack squat calf press 3x15 275 lbs

Hack squat 3x8 275 lbs

Protein 225 g
Carbs 175 g
Fat 35-55 g


Sent from my iPhone using Tapatalk

Preworkout 1 scoop

1 ml or TNE/ Tren base

This workout was quick and painful, worked 3rd shift then went to the gym.

Dumbbell bench press 2x12 75 95 lbs 1x15
Dumbbell incline fly 2x15 50 lbs
Barbell bench press 225x5, 245x5, 255x5,265x5

Cable crossover Pull down 27lbs 2x failure
Seated Cable Row 297x10, 275x8x, 253x6,221x6,189x8

Close neutral grip pulldown 165lbs 2x failure
Kneeling Neutral Grip Pulldown 143 2x failure


Sent from my iPhone using Tapatalk

Todays cardio session

8 mile mtb ride on my Norco Optic

Chest/Back

Banded warm ups

Close Grip Bench 165, 185, 205, 225 reps 10,10, 8,8

Dumbbell Bench Press 4 sets of 8 90lbs

Incline Dumbbell Hammer Press 4 sets of 8 75 lbs

Cable Lateral Raise 4 Sets of 10 22 lbs

Close Pronated Mag Grip Pulldown 165x10, 187x10, 187x8 drop 165x6 drop 143x5

Seated Dumbbell Shoulder Press 4 sets of 10 55 lbs unilateral last set was 13 -always like to evaluate my estimation on reps in reserve (RIR)

NeutrAl Grip mag seated row 165x 10, 187x 12, 209x12, 187x 8, 165x8


Sent from my iPhone using Tapatalk

Leg day 1

Rack pulls -bodybuilding style tight lats

4 sets total, 2x 8 at 355, 2x 8 at 385

I have been using a John Haack recommendation of turning my arms out a little when I grip. This engages all the muscles in the back for deadlifts.
Personally I feel tighter doing it this way.

Romanian deadlifts- full ROM 2 second eccentric stretch. 4 sets of 8 225 lbs

Prone leg curls 2 sets 12 reps of 140, cluster set 140 lbs rep goal 25

Leg press 4x 585, 20, 15, 15, 20

Calf press on leg press 4 x585 20 reps each

Hack squat 4 sets 225lbs 15 reps

Hack squat Calf press 3 sets 225lbs 15 reps


Sent from my iPhone using Tapatalk

Arm day

Cable overhead Curl 4x 12

Machine Shoulder press 4x10

Standing Cable bicep curl unilateral 4x10

Dual Rope Tricep push down 4x10

Seated Row Bicep Curl 3x12 , 1x10, 1x7, 1x5 drop set

Barbell tricep extension 2x10, 3x 15, iso hold til failure

Machine Reverse Fly 4x10, 1x8, 1x8, 1x8 reduce load by 20 lbs each set until my back cramped



Weight is stuck at 235….I started at a miserable 275 late March.

I am slowly adding calories back to my diet about 250 a week until I get back near 3000 or start gaining weight. Then I will begin another weight loss phase.

Eating lots of protein 250 g a day, 175 g, slowly adding more carbs, keeping fats at 50-60 grams a day.


Sent from my iPhone using Tapatalk

Wednesday was a rest day of sorts. I usually spend the time the family and making sure I spend some time on the production floor at work walking.

Thursday

Back and Chest day

Wide Grip Mag Pulldown 4x12

Barbell Bent Over Row 4x8

Meadows Row Lower Lat 3x10

Kneeling Neutral Grip Pulldown 4x12

Close Grip Mag Pulldown 4x10, drop set on last set

Barbell Bench Press- haven’t done much with this lift over the last couple months. Struggling with mild tendinitis in my left arm.

185 warm up, 225x6, 245x6, 265x5, 285x4,225x10

I want to get closer to where I was. I have a shoulder injury but I would like to get back to doing reps in the 315 to 350 range.

Incline Dumbbell Press 4x10

Dumbbell fly 4x10

Calories

250 p

225 carb

50-60 g fats

Increased calories to 2500 a few days ago. Feeling good workouts are certainly better. Most of the increase has included more carbs pre and post workout.


Sent from my iPhone using Tapatalk

I find myself wandering about my next cycle.

I may have quite the stash collected over the last few months.

I have test C in abundance, test e quite a bit, NPP, mast, tren A, primo, Eq, sust

I am steady at 18 percent body fat. I have cut from quite a bit higher and will begin another cut. I want to be nearer 14 percent before I start anything near a cycle.

I am eating at maintenance to get my calories back up to 3000 then I will start a cut again. The last 20 lbs will be more challenging.

Long story short
What would you run?

I have enough for 12 weeks of everything, maybe a few years on test c and e. No joke those are my trt compounds so I keep plenty on hand.

6 feet
215 lbs
12-14 percent body fat

What would you run. You always want to gain muscle!!!!


Sent from my iPhone using Tapatalk