PrinceDianabol
Well-known member
hmmm, might have to give that a whirl. Thanks Schred/Onk!
Pre-Contest, AML Gear, 3J serviced Cycle Thread
- Thread starter Onk
- Start date
Southernfish
New member
Happy belated Birthday Onk!!
Onk
1kg = 2.20 lbs
so after a bit over a week on tren I can say I have no problems running it what so ever (dose 450mg per week).
I may have a slightly shorter temper...but that's it.
Strangely I feel like I can bend buildings and lift houses it's that impressive a compound. Will certainly take a hit as it leaves my system in 7 week's time...but ah well, that's what we all have to deal with
Anyway, I like it and am thankful I don't have any of the messy sides others can get.
edit: already looking drier and grainier. It's going to be interesting to see what my finished product it!
last week's pic, cold and just woken up.
so not a good assessment for where my physique is at in terms of stage readiness...but getting there anyway
had a bad pec injection so took this to ask some guys if it was fine. turns out it was.
http://imgur.com/foQmC2x
I may have a slightly shorter temper...but that's it.
Strangely I feel like I can bend buildings and lift houses it's that impressive a compound. Will certainly take a hit as it leaves my system in 7 week's time...but ah well, that's what we all have to deal with
Anyway, I like it and am thankful I don't have any of the messy sides others can get.
edit: already looking drier and grainier. It's going to be interesting to see what my finished product it!
last week's pic, cold and just woken up.
so not a good assessment for where my physique is at in terms of stage readiness...but getting there anyway
had a bad pec injection so took this to ask some guys if it was fine. turns out it was.
http://imgur.com/foQmC2x
Last edited:
Onk
1kg = 2.20 lbs
6am....cardio!
40 mins treadmill
6pm leg session
BB squats
1x10 60kgs
1x10 100kgs
1x8 120kgs
1x4 140kgs
1x7 110kgs
1x8 110kgs
1x10 100kgs
3x10 60kgs
BOOM!! that's a session in itself
single leg press
1x10 65kg
1x10 85kg
3x7 115kg
1x10 100kg
1x20 50kg
leg curl
1x10 50kg
3x8 100kg
1x10 80kg
1x20 40kg
inner/outer abductor superset
3x10 of each
130kgs outer
150kgs inner
leg ext
1x10 50kg
1x10 100kg
1x4 145kg
1x6 110kg
1x8 100kg
1x20 50kg
had to stop 3 times to get this out. It was hell on earth
10x20 calf raise + 60kgs
40 mins treadmill
6pm leg session
BB squats
1x10 60kgs
1x10 100kgs
1x8 120kgs
1x4 140kgs
1x7 110kgs
1x8 110kgs
1x10 100kgs
3x10 60kgs
BOOM!! that's a session in itself
single leg press
1x10 65kg
1x10 85kg
3x7 115kg
1x10 100kg
1x20 50kg
leg curl
1x10 50kg
3x8 100kg
1x10 80kg
1x20 40kg
inner/outer abductor superset
3x10 of each
130kgs outer
150kgs inner
leg ext
1x10 50kg
1x10 100kg
1x4 145kg
1x6 110kg
1x8 100kg
1x20 50kg
had to stop 3 times to get this out. It was hell on earth
10x20 calf raise + 60kgs
Onk
1kg = 2.20 lbs
woke up with a slight fever so decided to sleep in and do cardio at night.
6pm arms workout (chest sore)
biceps first
BB curl
1x10 30kg
4x6 45kgs
3x8 35kgs
1x20 20kgs
preacher curl
5x6 45kgs
hammer curl one set of each weight until arms were done
20 kgs
18 kgs
16 kgs
14 kgs
12 kgs
10 kgs
triceps
angle bar press down
4x10 80kgs
tricep press machine
5x8 115kgs
overhead rope extension, super drop set
60kgs > 55 > 50 > 45 > 40 > 35 > 30 > 25 > 20 > 15 > 10 repping out
then 40 mins cardio on the cross trainer
6pm arms workout (chest sore)
biceps first
BB curl
1x10 30kg
4x6 45kgs
3x8 35kgs
1x20 20kgs
preacher curl
5x6 45kgs
hammer curl one set of each weight until arms were done
20 kgs
18 kgs
16 kgs
14 kgs
12 kgs
10 kgs
triceps
angle bar press down
4x10 80kgs
tricep press machine
5x8 115kgs
overhead rope extension, super drop set
60kgs > 55 > 50 > 45 > 40 > 35 > 30 > 25 > 20 > 15 > 10 repping out
then 40 mins cardio on the cross trainer
Onk
1kg = 2.20 lbs
6am cardio
40 mins on the bike @130bpm
6pm chest session >> left pec hurting so couldn't go full range of motion
smith incline press
2x10 60kgs
2x10 90kgs
3x4 110kgs
2x8 90kgs
smith flat press
2x10 60kgs
3x8 95kgs
2x4 110kgs
1x7 95kgs
1x10 60kgs
1x20 just the bar
machine press
4x10 115kgs
scoop cable flys
4x10 whatever bloody weight it is
40 mins on the bike @130bpm
6pm chest session >> left pec hurting so couldn't go full range of motion
smith incline press
2x10 60kgs
2x10 90kgs
3x4 110kgs
2x8 90kgs
smith flat press
2x10 60kgs
3x8 95kgs
2x4 110kgs
1x7 95kgs
1x10 60kgs
1x20 just the bar
machine press
4x10 115kgs
scoop cable flys
4x10 whatever bloody weight it is
Onk
1kg = 2.20 lbs
6am cardio
40 mins on the eliptical @120bpm
5pm back session
palms facing close grip pulldown
1x10 50kgs
1x4 130kgs
1x6 110kgs
1x8 100kgs
1x20 50kgs
sumo d-lifts
1x10 60kgs
1x10 100kgs
3x6 140kgs
1x10 100kgs
1x10 60kgs
cable lat pulldown
1x10 60kgs
1x4 105kg
1x6 90kgs
1x8 85kgs
1x20 40kgs
seated tbar row
1x10 60kgs
4x12 85kgs
2x15 60kgs
1x20 40kgs
mum's birthday so had to skedaddle...got that done in 45 mins
40 mins on the eliptical @120bpm
5pm back session
palms facing close grip pulldown
1x10 50kgs
1x4 130kgs
1x6 110kgs
1x8 100kgs
1x20 50kgs
sumo d-lifts
1x10 60kgs
1x10 100kgs
3x6 140kgs
1x10 100kgs
1x10 60kgs
cable lat pulldown
1x10 60kgs
1x4 105kg
1x6 90kgs
1x8 85kgs
1x20 40kgs
seated tbar row
1x10 60kgs
4x12 85kgs
2x15 60kgs
1x20 40kgs
mum's birthday so had to skedaddle...got that done in 45 mins
Onk
1kg = 2.20 lbs
injected into right quad this morning, actually got some swelling because of it....very annoying!
Was looking to go to the beach on Sunday so hopefully I'm alright to swim!
6am cardio (after the injection)
40 mins cross trainer @ 130bpm
6pm shoulder workout
machine press
1x10 60kgs
1x10 100kgs
1x10 120kgs (a PB for reps at this weight)
1x8 140kgs (a PB for reps at this weight as well...)
1x10 120kgs (shit did it again whilst fatigued)
1x10 100kgs
1x20 50kgs
DB side lat raise
1x10 14kg DB
1x10 20kg DB
1x4 25kg
1x6 22.5kg
1x8 20kg
1x20 10kg
front Bar raise
4x10 20kgs
I felt really really cold around now, had to go put on my hoodie. I never get cold at the gym, think I may have a fever coming
machine shrugs
5x20 140kgs
then off to foam roller my leg
Was looking to go to the beach on Sunday so hopefully I'm alright to swim!
6am cardio (after the injection)
40 mins cross trainer @ 130bpm
6pm shoulder workout
machine press
1x10 60kgs
1x10 100kgs
1x10 120kgs (a PB for reps at this weight)
1x8 140kgs (a PB for reps at this weight as well...)
1x10 120kgs (shit did it again whilst fatigued)
1x10 100kgs
1x20 50kgs
DB side lat raise
1x10 14kg DB
1x10 20kg DB
1x4 25kg
1x6 22.5kg
1x8 20kg
1x20 10kg
front Bar raise
4x10 20kgs
I felt really really cold around now, had to go put on my hoodie. I never get cold at the gym, think I may have a fever coming
machine shrugs
5x20 140kgs
then off to foam roller my leg
Southernfish
New member
What part of the quad did you pin Onk?
bigben66
New member
What's the deal with Bondi Beach Onk?
I went there to see what all the hype was about a few years back - thought it was a bit of a shithole if I'm honest!
Preferred Manly Beach to it, but much preferred some of the beaches up near Noosa...
Fuck all to do with BB'ing - but heyho
I went there to see what all the hype was about a few years back - thought it was a bit of a shithole if I'm honest!
Preferred Manly Beach to it, but much preferred some of the beaches up near Noosa...
Fuck all to do with BB'ing - but heyho
Onk
1kg = 2.20 lbs
vastus lateralis, little lower than usual, feel better today. muscle just a bit inflamed
Onk
1kg = 2.20 lbs
What's the deal with Bondi Beach Onk?
I went there to see what all the hype was about a few years back - thought it was a bit of a shithole if I'm honest!
Preferred Manly Beach to it, but much preferred some of the beaches up near Noosa...
Fuck all to do with BB'ing - but heyho
because those are the beaches tourists go to. I've been to bondi beach 2x in my life, usually with friends that aren't from sydney.
If you come back....curl curl, avalon, palm, dee why, freshwater, coogee, cronulla, la peruse, bilgolah, bugewoi, sandy, newport, narrabean, bronte...are all better beaches.
I've pretty much named every beach from north to south in the sydney region as well, excluding bondi (next to bronte) and manly (next to freshwater)
My pick, if you aren't a stand-up surfer type, then freshwater beach is your beach. It has three sand banks so when the tide goes from low to high, you catch waves from 150m out over the 3rd bank and ride them all the way into shore. It's an amazing elation. A good workout as well if you can body surf rather than boogie board!
Sydney beaches
Onk
1kg = 2.20 lbs
Monday, didn't do cardio in morning.
5pm back workout
palms facing, close grip pulldown
1x10 60kg
1x10 100kg
3x8 140kgs
1x20 70kgs
yates row
1x15 60kgs
3x10 100kgs
2x15 60kgs
machine lat pulldown
1x10 75kgs
2x4 125kgs
1x6 110kgs
1x8 100kgs
1x20 50kgs
machine close grip row
1x10 60kgs
2x4 100kgs
1x6 90kgs
1x8 80kgs
1x20 40kgs
classic reverse pyramid
followed by 40 mins o the treadmill
watching 8 Mile again tonight, love me some Eminem
5pm back workout
palms facing, close grip pulldown
1x10 60kg
1x10 100kg
3x8 140kgs
1x20 70kgs
yates row
1x15 60kgs
3x10 100kgs
2x15 60kgs
machine lat pulldown
1x10 75kgs
2x4 125kgs
1x6 110kgs
1x8 100kgs
1x20 50kgs
machine close grip row
1x10 60kgs
2x4 100kgs
1x6 90kgs
1x8 80kgs
1x20 40kgs
classic reverse pyramid
followed by 40 mins o the treadmill
watching 8 Mile again tonight, love me some Eminem
Onk
1kg = 2.20 lbs
tuesday.
6am cardio
40 mins
cross trainer @ 120bpm
6pm chest session
incline smith press
1x10 60kgs
1x10 100kgs
3x8 130kgs
1x8 120kgs
2x8 100kgs >> couldn't do more
1x15 60kgs
smith flat press
1x10 60kgs
3x10 100kgs
1x9 100kgs
1x20 60kgs
seated chest press machine
4x10 115kgs
scoop cable flys
6x10 whatever the weight was
overhand downward flys
4x10 whatever weight was (bit more than scoops)
abs
10x20 hanging leg raises
6am cardio
40 mins
cross trainer @ 120bpm
6pm chest session
incline smith press
1x10 60kgs
1x10 100kgs
3x8 130kgs
1x8 120kgs
2x8 100kgs >> couldn't do more
1x15 60kgs
smith flat press
1x10 60kgs
3x10 100kgs
1x9 100kgs
1x20 60kgs
seated chest press machine
4x10 115kgs
scoop cable flys
6x10 whatever the weight was
overhand downward flys
4x10 whatever weight was (bit more than scoops)
abs
10x20 hanging leg raises
