Pre-Contest, AML Gear, 3J serviced Cycle Thread

[Onk]

Have you tried supersetting inner biceps with outer biceps mate?
The pumps from this combo are unreal....

Another method worth trying is to superset a fixed elbow exercise (ie: preachers) with a cable exercise...
Again, this will burn like a mother, but I've always made great gains finishing with either of these combos!

yes and no really.

for inner to outer: yes. by changing grips mid set and doing doing 12-15 reps, half on inner, half outer.

for fixed to cable: no. the machines are in different rooms so I haven't thought about it. I guess I could just carry the DBs to the cable aparatus and do it, that's a cool idea. \

I'm kind of excited about trying more inner to outer super sets but, using different combinations. My outer bicep head is the one I try to work on so this should be goood!

 

[Southernfish]

Here my tip for biceps Onk.

Use straight bars only for BB curls (free, cable, preacher etc). With a cambered bar you cannot get a full contraction. Its impossible.

With DB curls never let you palms tuen inward at the bottom of the movement. Tension is taken away if this is done. Keeps palms positioned as if you were gripping a BB.

Last but not least DO NOT let the weight all the way down so arms ar straight. Always always always stop slightly before the bottom to maintain tension. To an untrained eye this looks wrong but if fact its right and the way you see most people doing them is wrong.

Try those things and see how the biceps feel.

I had a great bicep workout the other day. While utilizing those strategies I did this

Standing alternating DB curls
BB drag curls
Concertration curls
Overhead MTS machine curls.

Destroyed.

 

[Onk]

Here my tip for biceps Onk.

Use straight bars only for BB curls (free, cable, preacher etc). With a cambered bar you cannot get a full contraction. Its impossible.

With DB curls never let you palms tuen inward at the bottom of the movement. Tension is taken away if this is done. Keeps palms positioned as if you were gripping a BB.

Last but not least DO NOT let the weight all the way down so arms ar straight. Always always always stop slightly before the bottom to maintain tension. To an untrained eye this looks wrong but if fact its right and the way you see most people doing them is wrong.

Try those things and see how the biceps feel.

I had a great bicep workout the other day. While utilizing those strategies I did this

Standing alternating DB curls
BB drag curls
Concertration curls
Overhead MTS machine curls.

Destroyed.

well if that's the case I have a bit of work to do. I use curved bars for cable work. I also turn the DBs at the bottom otherwise I couldn't get them straight (bad) and past my legs (bad).
Your comments make sense.

Fuck. Okay, lets see how I go next week, thanks for the advice!

 

[Southernfish]

Anytime Onk. These are a couple thing Ive picked up as of late and its working wonders. My biceps are growing better then they ever have.

Constant tenstion and short movements. Just pump the shit out of them. Remember, move the weight with your bicep, not your arm.

Ive also been doing a new rep scheme for both bis AND tris.

25-20-15-12 drop set from time to time on last set. Give er a try and see what happens, might work good for you. It hurts like hell ill warm you. Lol.

 

[Onk]

Ok just pinned the tren for the first time.

gear @ 75mg per mL

6mL per week

pinning ED

.:. 0.85mL per pin

honestly, no issues JUST like pinning any other time.

used my right quad as the site, took my sweet time pinning that .85ml as I hear that can help....e.g. about 30 secs to do so....but yes, no problems!

Props to the AML brewer. This is my kind of stuff!

 

[Onk]

pinned tren 3x already. No problems thus far with dreams, sweating, anger or the cough. I do already have more trouble with cardio! Even a fast paced walk for over 15 mins starts to effect me where it otherwise wouldn't.

slept in today so had to do my cardio at night.


Leg day:

front squat
1x10 60kgs
1x10 80kgs
2x6 100kgs
2x8 80kgs

DB stiff leg d-lift
3x10 50kgs each hand

single leg press
5x12 95kgs

leg curls
1x10 60kgs
2x4 100kgs
2x8 80kgs
1x20 40kgs

leg ext
1x10 60kgs
1x7 100kgs
1x5 140kgs
2x8 120kgs
1x20 55kgs

outside abduction
3x15 150kgs

inside abduction
3x15 130kgs

standing calf raise
1x10 80kgs
1x10 110kgs
1x5 140kgs
1x7 120kgs
1x8 100kgs
1x6 60kgs and dead!

seated calf ext (single leg)
3x15 40kgs


and THENNNN

40 mins cardio on the cross trainer

 

[bigben66]

I hear Montelukast can help with the cardio (breathing) issue mate - if you can get your hands on it that is...

I'm an asthmatic, so fortunately it's easy to blag my doc for this.

 

[Onk]

I hear Montelukast can help with the cardio (breathing) issue mate - if you can get your hands on it that is...

I'm an asthmatic, so fortunately it's easy to blag my doc for this.

just looked that up, had never heard of montelukast.
Googled it's availability in Aust and its prescription only.

However, not to fussed. I probably can't run as much as I could (e.g. play a full game of soccer unphased) so I'll just take it easy and do my cardio at a moderate pace

 

[Onk]

6am cardio for 40 mins on...the cross trainer. Wonder I don't get bored...



6pm Chest workout.

Decline press
1x10 60kg
1x10 100
1x4 130kg
1x6 120kg
1x6 100kg
1x5 100kg
1x20 60kg

incline press machine (lying down)
3x8 90kgs
for some reason this machine seems really really hard

flat press
4x8 120kgs

DB flys
4x10 22kg DBs

cable fly
5x12 at 15 resistance whatever that means
standing slightly forward today, hitting a different area

today was mostly about volume and weight, didn't pause and mix up my speed as much as usual.

Think I'm going to start doing abs again.

4x20 leg raises

4x10 hanging toe touch + kick up (leg up)

 

[Onk]

6am cardio
40 mins on the cross trainer, 130bpm
easy peasy, tren you won't stop me cardio-ing!

530pm shoulder workout. Felt a lot more strength today, so smashed it

shoulder press
1x10 60kgs
3x6 110kgs
1x8 100kgs
2x10 60kgs
1x20 40kgs

front DB raise
1x10 12kg DBs
3x6 18kg
1x10 14kg

smith machine shoulder press (behind head)
5x10 80kgs

side DB raise
1x10 12kgs
now for a big super set, 4 sets of 18 kgs, then straight into 16 kgs, then 14 kgs until done
got about 5-4-3 reps done doing this

upward BB row
4x10 60kgs

rear delt fly
1x10 60kgs
1x4 110kgs
1x6 100kgs
1x8 100kgs
1x20 50kgs burnn baby

incorporated something schredder told me and didn't allow myself to rest, made sure not to lock out as the weight went back to rest.....hurt all the more

shrugs
3x20 140kgs

 

[snowpatrol123]

just looked that up, had never heard of montelukast.
Googled it's availability in Aust and its prescription only.

However, not to fussed. I probably can't run as much as I could (e.g. play a full game of soccer unphased) so I'll just take it easy and do my cardio at a moderate pace

Can you get singulair?

 

[Southernfish]

Ventolin works very well for potential breathing problem as well. I have a script for it. Its basically Albuterol in an inhaler. Works awesome. I used it year round but only from time to time, usually right before training. It might really help your cardio if you took a couple puffs of that before a cardio session. Its a brochodilator, it basically just opens up your airways.

Not hard to get a scriot for either. If you even need one in Australia. If you do, walk into the doc tell him youre having issue breathig and you want Ventolin. Leave out the Tren part though lol.

 

[bigben66]

Can you get singulair?

Singulair is the brand name for montelukast bud!

 

[bigben66]

Ventolin works very well for potential breathing problem as well. I have a script for it. Its basically Albuterol in an inhaler. Works awesome. I used it year round but only from time to time, usually right before training. It might really help your cardio if you took a couple puffs of that before a cardio session. Its a brochodilator, it basically just opens up your airways.

Not hard to get a scriot for either. If you even need one in Australia. If you do, walk into the doc tell him youre having issue breathig and you want Ventolin. Leave out the Tren part though lol.

Not tried it for Tren, but this makes perfect sense - Salbutamol (ingredient in ventolin) opens up the airways and improves breathing in seconds - there is no reason this wouldn't work as a pre-cardio aid.

 

[Onk]

appreciate the help guys but I'm fine
If it gets worse then I'll take your advice but so far going well.

Weighed in today at 92kgs...right on target. 7 weeks out, going strong.

 

[Onk]

weight 92kgs

6am cardio
40 mins cross trainer
watched Pitch Perfect 2 today....isn't that bad I guess. Didn't want to kill myself.

5pm back workout

Behind head lat pulldowns
1x10 60kgs
3x4 120kgs
1x6 100kgs
1x8 80kgs
1x10 40kgs

sumo dead lifts
1x10 60kgs
5x6 120kgs

single hand hold clasps > lat pulldown
1x10 80kgs
1x4 130kgs
2x7 100kgs
1x10 80kgs
1x20 50kgs

close grip row
1x10 60kgs
3x8 100kgs
1x10 80kgs
1x20 40kgs

and done.

my birthday today so off to bday dinner, had to workout in 45 mins...

 

[PrinceDianabol]

weight 92kgs

6am cardio
40 mins cross trainer
watched Pitch Perfect 2 today....isn't that bad I guess. Didn't want to kill myself.

5pm back workout

Behind head lat pulldowns
1x10 60kgs
3x4 120kgs
1x6 100kgs
1x8 80kgs
1x10 40kgs

sumo dead lifts
1x10 60kgs
5x6 120kgs

single hand hold clasps > lat pulldown
1x10 80kgs
1x4 130kgs
2x7 100kgs
1x10 80kgs
1x20 50kgs

close grip row
1x10 60kgs
3x8 100kgs
1x10 80kgs
1x20 40kgs

and done.

my birthday today so off to bday dinner, had to workout in 45 mins...

Happy birthday brother!!

And whatchu talking about willis, I thought Pitch Perfect 2 was hilarious haha

 

[Milton]

Happy birthday brother!!

And whatchu talking about willis, I thought Pitch Perfect 2 was hilarious haha

Happy Birthday to you from all the ologers here View attachment 562790

 

[Onk]

Happy Birthday to you from all the ologers here View attachment 562790

Happy birthday brother!!

And whatchu talking about willis, I thought Pitch Perfect 2 was hilarious haha

thank you both!

 

[Onk]

Friday

6am cardio
45 mins on cross trainer at 120bpm
legs were sore from last quad injection

ok so tried something new today with my arm workout. As schredder mentioned in an earlier post (last week Friday), it's a good idea not to fully release tension when doing biceps and also not to turn arms when doing DB curls.

6pm arms
biceps first

BB curl
1x10 20kg
3x6 45kg
2x8 40kg
1x20 20kg

preacher curl wider grip
3x10 40kgs
1x12 35kgs
1x10 30kgs
1x20 15kgs

straight bar cable curl
5x8 40kgs

** and now, 2 hours later my biceps cramp when I just try to touch my shoulder....it's fucking crazy. amazing workout!

triceps

DB extension
4x10 25kgs

straight bar press down
7x8 80kgs

tricep press machine
4x10 105kgs

rope overhead extension, wide grip
4x10 60kgs