Quote:
Originally Posted by GuyThatGoesToDaGym
New tentative training plan I hope I can not FPS it up and start doing dumb ****. Obviously this is subject to whatever equipment limitations I end up with when I move to the new gym.
Push
DB incline or flat: 0-3 RIR
Machine press of choice: 0-3 RIR
machine fly of choice: 3 sets failure
DB prone raises: 4 sets failure
Pushdowns: 3-4 sets myo rep matching
curls touch up not heavy
Pull
Pullups: 3-4 sets to failure
Pulldowns (ideally unilateral): 3 sets to failure
underhand barbell rows: 3 sets 1-3 rir
EZ curl: 3-4 sets myo rep matching
Legs 1
Hamstring curl: 3 sets failure
Hip thrust: 3 sets 1-3 RIR
Leg press: 3 sets of 15-30 with 4-10 RIR (obviously a set of 20 with 10 RIR is grueling compared to a set of 10 with 10 RIR)
optional leg extensions
Legs 2
Hamstring curl 3 sets failure
Paused toes elevated SLDL: 3 sets 3-6 RIR because of technical limitations. Closer to failure you go the less you get the target muscle groups
FFESS: sets across due to technicality/extreme cardio demands, final set should be around an 8/10 RPE
Optional leg extensions
Push/Pull/Legs/repeat Monday through Friday so that means every week one muscle group gets trained only once and the other two twice. I will rotate flat and incline on the push day but I think these are pretty much always my best pull exercises and I shouldn't get away from them ever really.
Cardio: 25-30 minutes 5x/wk shooting for 140-160 HR. This should be hard glycolitc cardio to have work capacity for training, not really fat loss cardio. After meal 1 on Saturday/Sunday and then after 3 of my 5 training days/wk, usually will be after Push or Pull days.
PEDS: Testosterone sustanon, trenbolone enanthate, trestolone acetate. Total right around 1000mg pinning with insulin needles daily 7x/wk first thing AM. 5ius of jintropin gh before bed every night, 10/10 humalog pre and post but this might go up if food goes up (probably not for a while) I think the strongest combo of anabolic steroids is testosterone, nandrolone, trenbolone, and then one or two of either dianabol, anadrol, and superdrol. EQ seems really common in there too and I think I posted the milos sarcev protocol for the 185lbs 5'7 or 5'8 on stage classic physique guy going for his pro card. It was an offseason protocol. If I didn't, here it is: 1g test, 600 deca, 600 eq, 400 tren enanathate all weekly, 100mg anadrol daily, 20/20 humalog pre and post, 6ius of growth hormone daily. I can't tolerate nandrolone side effects; limp dick and anhedonia. So I'm trying out Trestolone as an alternative, which is a more estrogenic 19-nor derivative with more bloat and estrogen than deca but allegedly none of the sexual or depressive side effects.
Anicllaries: arimidex, metformin, telmisartan. I have pramipexole on hand but my tren dose is probably too low to require it.
I'm gonna start this on Monday in 6 days. Right now I will mostly be ****** around and not training super hard as I need some rest and recovery right now.
I might experiment with putting high days on leg days and upping carbs to around 900g but I'm not sure. Might not be able to find the time to get all that food in depending on work schedule. Bloat can also become an issue. I'll figure it out.
Praying next gym has a hip thrust machine or a smith machine that isn't perpetually zerged out because I dread the idea of having to set up for barbell hip thrust. I think a new hip thrust machine is only around 2000-3000 RMB though. I would't mind doing double SLDLs though; I figured out how to really feel it in glutes after a while.
this seems like less volume than your usual training protocols - am I wrong or is this intentional?
also, on push day, you obviously feel that you get enough exertion from the bench and machine press exercises to build mass in your shoulders, hence 'only' having prone raises as a shoulder specific lift? I'm working through this myself - for my entire life (or the times when I've been in gym bro mode and not just doing maintenance lifting while playing a sport or doing a lot of cardio) I've separated 'chest' and 'shoulders' onto separate days which has meant I've had a heavy shoulder press of some kind, but in the past month I've moved to push, pull, legs and have been struggling to lift any kind of weight by the time I get to my seated Press
