Thread: MarvelNerd Old Dog Training Log

I usually post in the order performed. I rotate the lifts to focus on certain things or just because I need a little more warm up.


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I just put together more of a push pull routine. My intentions were to change my 5 day split up some.

For this meso cycle I will go 12-15 reps at 70 per max for two weeks. 80 percent max for 2 weeks then a 90 percent week with sets of 3 to 5. Then deload rinse repeat. That will cover me for the next twelve weeks.

It is neat to watch your strength go up, but when it goes down that isn’t nearly as fun.

The sets will and reps will be set when I start using the routine. I will add volume as I go. My 90 percent week will include a variety of down sets after the loaded reps. Because I like volume.

I will be enhanced through this time. Diet will be just above maintenance 300 calories. 3300 daily
Protein 275-300
Fats 60 g
Carbs (remainder)primarily around workouts






















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Next cycle

I am front loading. I am doing short 8 week cycles so it makes sense. I usually double the dose for the first week. Certainly a more scientific method if you want to break down esters and amounts released.

Pulled bloods not expecting any surprises. I have used nothing but Test this year. Well mainly… do preworkouts count?

Week 1 1200 mg Test 600 e/ 600 C/ 600 mast
Npp 800, var 50 mg d,Cardarine 25 mg d

Weeks 2-8

Test 300 c/ 300 e
Npp 400
Mast 400
Anavar 50 mg d
Cardarine 25 mg d

Diet is on point- technically submitting my diet protocol to sports medicine for analysis.

Carbs- potatoes, rice, veggies, oatmeal

Meats 93/7 lean red meat, rinsed if hamburger, pork, chicken, eggs - all farm raised

Fats - incidental or contained in food, occasionally use olive oil or real butter

3000 k a day may add more depending on body composition changes


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Sunday morning workout

Dumbbell pull over 3x12

Larson Press 3x12

Pin Press 3x6-8

Cable close grip curl 3x15

Dumbbell cross body curl 3x15

Seated dumbbell curl 3x15

Bench Press machine 3x12

Machine shoulder press 3x10

Machine Deltoid Raise 3x15

Again I am using some undulating periodization.
Two weeks at 70 per, two at 80 per, 1 week in the 3 rep range with down sets. Deload and go again.


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Back and Tricep day

Cable one arm pull down 3x15

Dumbbell shoulder shrug 3x20 3 sec pause at top using 120 lbs

Barbell deadlift 2x8, 5x5, 1x3

Machine t-bar row 3x12

Cable one arm push down 3x12

Dumbbell Tricep extension 3x15

Cable high rope pushdown 3x 12

Machine seated row 3x12


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Leg day

Single leg extensions 3x12

Standing Single leg curl 2x10

High bar squats 7 sets 5 working sets 10 reps each 275, 315, 335, 355, 355

Sumo deadlift 3x8

Glute raise 3x8

Cable pull through

Lateral raise drop set until failure x2


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Chest Day/ back day

50 mg Var Exo-Gen day 5 and oh my back

25 mg Cardarine Exo-Gen taking this to control cholesterol response from Nandrolone


Barbell bench press 7x6

Incline Bench press 3x10

Decline dumbbell press 3x10

Good morning 3x10

Bent over rows 3x12

Neutral Grip mid-width seated row 3x12

Seated Iso row 3x15


What happens when you take var and half a dose of Cialis? You feel huge and your lower back starts to cramp. Then you feel stupid, but still huge.

Having a hard time eating this week, think it is the var, but I don’t know.

Protocol was 100 mg of test e every 5 days. Isovet Test E.





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