The Dude's Log
- Thread starter The Dude
- Start date
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The Dude
MuscleChemistry Registered Member
I've been doing once a week cheat meals although they're normally pretty decent meals, just not as clean as usual. Had Outback yesterday. I'm adding in 3 Tbsp of Olive oil for more fats along with some dressing here and there. Cardio is EOD first thing in the morning or after my workout. Just 20 minutes on the treadmill. Still no stimulants since the Clen was bunk. I'm pretty happy with my condition now as is my trainer. Time to get started on posing.
upper chest, and calfs...
Try some presses to the neck on a flat bench or smythe machine ...keep your delts down (flat on bench or below) elbows back, and go slow and very controlled. Dont focus on weight, more on movement, and feeling it...Start with some incline bar or hammer work, then db incline (lower or different incline) then presses to the neck, and finish with some dips, elbows wide...so routine would like like this
Barbell Incline or Hammer Incline press - 2 x 15 warm ups, 1 x 10, 1 x 8, 1 x 4-6 (your heavy movement)
DB low incline press - 1 x 15 warm up, 1 x 10, 1 x 8, 1 x 6
Flat presses to neck (smythe) - 1 x 15, 1 x 12-15, 1 x 10-12, 1 x 15-20 (lighter pumping set at the end)
BW bar dips - BW x 20 reps (do 2 or 3 sets until your fully pumped to the max)
try that out and see what happens
Try some presses to the neck on a flat bench or smythe machine ...keep your delts down (flat on bench or below) elbows back, and go slow and very controlled. Dont focus on weight, more on movement, and feeling it...Start with some incline bar or hammer work, then db incline (lower or different incline) then presses to the neck, and finish with some dips, elbows wide...so routine would like like this
Barbell Incline or Hammer Incline press - 2 x 15 warm ups, 1 x 10, 1 x 8, 1 x 4-6 (your heavy movement)
DB low incline press - 1 x 15 warm up, 1 x 10, 1 x 8, 1 x 6
Flat presses to neck (smythe) - 1 x 15, 1 x 12-15, 1 x 10-12, 1 x 15-20 (lighter pumping set at the end)
BW bar dips - BW x 20 reps (do 2 or 3 sets until your fully pumped to the max)
try that out and see what happens
For calves i like dante stuff, like slower reps like 8 count negatives. then finishing up with higher killer reps like 50 plus reps on your final movement...so something like this
Standing calf raises - 1 x 20 reps (warm up) 2 x 10 (slow count negatives 8-10 count, hold at the stretch position)
Seated calf raises - 2 x 20 (normal speed reps, but controlled)
calf presses (on leg press) 1 x 50-100 reps (set a goal of reps, say 75 reps, do them heavy, but do it rest pause style) so you might put on 800lbs get 15 reps, then pause do 15 reps again, pause, then 10 reps pause, then 10 more pause, ect, ect) do this until you hit your rep goal
Standing calf raises - 1 x 20 reps (warm up) 2 x 10 (slow count negatives 8-10 count, hold at the stretch position)
Seated calf raises - 2 x 20 (normal speed reps, but controlled)
calf presses (on leg press) 1 x 50-100 reps (set a goal of reps, say 75 reps, do them heavy, but do it rest pause style) so you might put on 800lbs get 15 reps, then pause do 15 reps again, pause, then 10 reps pause, then 10 more pause, ect, ect) do this until you hit your rep goal
nuknuk
MuscleChemistry member
yeah I love taking Dbol pre contest.
The Dude
MuscleChemistry Registered Member
I figure I can run it for 10 weeks no problem. Maybe 50mg a day
yeah, there is no prob...with running it for precontest or even anadrol...the old school guys use to run A50 at 50-150mg per day the last few weeks, to keep there fullness, and added hardness..some guys just dont hold water on it...diet is the key
The Dude
MuscleChemistry Registered Member
I wanted to see where my strength was on leg day yesterday and I must say I was very pleased. Since upping my carbs 100g a day for 4 days out of the week I look much better and I was actually stronger on squats than I was before I started dieting. Now I'm debating whether to add it in. Maybe when I start my IGF when it arrives, I don't know....
The Dude
MuscleChemistry Registered Member
It was 237 a little over a week ago. I have no idea what weight I'll come in at. I just want to be as lean as possible while retaining as much muscle as possible. I'm going to add in some Dbol at the first signs of my strength decreasing so that may affect my weight and appearance for a bit.
musclestang
New member
i think your looking good bro especially since the first set of pics you put up, looks like just cleaning up the diet helped a lot
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