Home gym chronicles, part 1; the great bulk

[Soldier]

Bodyweight yesterday morning was 236.6. This morning it's 234.2. I was hungry here and there yesterday, which means I didn't eat enough, and it showed on the scale. Feels weird to say I didn't eat enough when I ate an entire pizza for dinner.

Already ate half a pizza for breakfast. I'll get some egg sandwiches in soon, and I have steak thawed to eat at some point. I'm also craving chinese food, so that might lead somewhere too.

Gotta get my food in! If I'm not 240 by the end of this cycle it'll mean I didn't eat enough, and didn't take full advantage of the compound I'm taking.

[BendtheBar]

Get that grub on!

[Soldier]

Upper body day. For anyone who read the thread on cutting with splits, I decided to try the workout Fazc posted, just for kicks. It was actually a good deload for me. Next time I do upper body I'll go back to training to get my bench up. Still trying for that 315!

The program was simple; 3x10 of basically every upper body movement I can do in my garage. I'm not even sure if I'm going to remember everything I did, but I'll give it a go.

Bench press-
45x5
135x5
185x5
205x10x3

Close, opposing grip pullups-
BWx10x3

Incline plyo pushups
BWx10x3

Upright row-
95x10x3

Incline press-
155x10x3

Feet supported wide grip pullup-
BWx10x3

Overhead press-
95x10x3

Extended ROM pushups*-
BWx10x3

Close grip chinups-
BWx10x3

Lateral raise-
25x10x3

Barbell curls-
75x10x3

Overhead extensions-
45x20x2

*I put my feet on a bench and hands on my sawhorse safety rails, then did pushups while allowing my chest to sink between the rails as far as possible.

I kept my rest periods very short. Much shorter than I've been doing for the last few weeks. The pump was awesome, and the session was very enjoyable, with much less stress on my joints by keeping the weights lighter. I'm definitely going to make use of this programming in the future, but for now my goal is strength, so it's back to heavy sets under 5 reps next time.

[Soldier]

luhh luuuhh luuh luh LEGS.

[Soldier]

You're welcome.

[BendtheBar]

Quality benching, quality babes.

[Soldier]

Lower body day.

mid bar, ATG, shoulder width stance squats-
45x12
135x8
185x5
225x5
225x5
225x10
225x10

Conventional deadlifts-
135x5
225x3
275x3
315x3
345x3
345x3
365x3
365x3

Leg extensions-
25x20
60x15
95x15
105x20

The squats were super deep. I need them, to keep my hips loose. I've been training so hard and heavy that my hips are trying to tighten up. When I do ATG squats I have a very quick decent, then a lot of rebound to get out of the hole. It's great for hip health for someone like myself who has more strength down in that region. Obvioulsy, this wouldn't be a good idea for someone who has less time under the iron, but it works well for me.

After the 2 sets of 225x5 I realized I was selling myself short. ATG squats will take it out of you, but I had much more than 5 reps in me. I could have gone heavier, but I'd worry about my lower back if I went heavier on ATG squats, so I went with more reps instead.

After the 2 sets of 10, my lower back was pumped up big time. I wasn't necisarily excited about the deads, but this is the time to push myself. I only have a couple more weeks to get my numbers up before pct, and my subsequent cut.

I need to get chalk. On my first set of deads with 345 I used straps. This threw me out of the groove and I felt a twinge in my lower back when I pulled. After that I left off the straps, but my grip was definitely on it's last legs by the second set with 365.

After that it was time to get a pump in my quads. The leg extensions worked will for it. I've enjoyed loaded lunge walks, but they really are a whole body exercise. Leg extensions are a little safer after the intensity of heavy pulls and ATG squats.

[BendtheBar]

After that it was time to get a pump in my quads.

You able to get a pretty good pump on in your quads? That's one muscle group I can fatigue easily but not pump.

[Soldier]

Originally Posted by BendtheBar

You able to get a pretty good pump on in your quads? That's one muscle group I can fatigue easily but not pump.

Not the same sort of "my muscle is about to literally explode" pump I can get out of my shoulders or biceps, but after high rep leg presses or leg extensions with a squeeze at the top I definitely get a pump going. Then again, superdrol is known for creating a pump over your entire body, and it works pretty damn well.

Bench day today. My bench is reacting really well to both my training and the superdrol, as you'll see from the numbers.

Bench press-
45x5
135x5
225x3
255x2
280x2
280x2
280x2
280x2
295x2 PR

Bench press with pointers on the rings-
225x10

Opposing, wide grip pullups-
BWx5
BWx4
BWx3

Bench press with pointers on the rings-
225x10

Opposing, wide grip pullups-
BWx5
BWx4
BWx3

Actually, the deuce with 280 was a PR too. I felt so strong that I decided to pop on 295 at the end and hit a quick single, which turned into another deuce. My right hand started slipping out at the end, but I still pulled it off. I need to get some chalk, but either way 315 is completely mine next week. I feel strong. My form feels tight, and I can tell that my lats and triceps are getting more involved with every heavy session I do.

More PR's coming, for sure.

[Fazc]

Good work Soldier. With taking the SDrol, you not ever tempted to just jump on the injectables?