You Wanna See Gains (Part IIIII)

[barrysanders]

DAY 19 Friday

stan

GYM: Chest Decline bench 4 sets, DB incline bench 4 sets, Machine press 4 sets, Cable Rack 6 sets, Machine cables 6 sets, Bench Smithen 4 sets. TRIS EZ Bar flat bench 4 sets, DB Tri's 6 seets, Rope Pull Downs 4 sets, Bar Push Downs 4 sets, Close Grip Bench 4 sets. Dips 200.

* Just got my new protein in...Its a protein that I made myself with no carbs, low cals, no fats...just straight good quality protein. Its unflavored and I will be using it as a common drink throughout the day. Grape is the best to mix it up with to hide the natural protein taste. 100grams per day will come from this source.

 

[barrysanders]

DAY 20 Saturday

Stan
300mg

GYM OFF

 

[barrysanders]

DAY 21 Sunday

Stan

GYM: Bi's: Concentration DB curls 4 sets, Straight bar Curls 5 sets, Cable Curls 8 sets, Machine Curls 4 sets, Rope Curls 3 sets.. Went very heavy today and until failure on all sets. Really good pump and fiber twitches today.

 

[caladin]

How tall are you and thanks for keeping a log!

 

[TheMilkMan]

So much volume. Shit man. I think you should cut volume by 50% and push more sets to failure. I keep protein to ~1.25 to 1.5 times weight.

 

[barrysanders]

How tall are you and thanks for keeping a log!

5'8 and thanks bro

 

[barrysanders]

So much volume. Shit man. I think you should cut volume by 50% and push more sets to failure. I keep protein to ~1.25 to 1.5 times weight.

HAHA..I know shit tons of volume..However, thats just when I cycle and have the extra energy and stamina to do so. Would would be the rational of cutting my volume????
This cycle im actually getting around 2 times weight right now...hoping this would give me what im looking for.

 

[barrysanders]

DAY 22 Monday

Stan

Gym: OFF

 

[TheMilkMan]

Cutting volume would reduce possibility of over training. It would also allow you to focus on being strong and thus bigger/denser muscles.

I think that's too much protein, but that's just me. I am also a lot bigger than you, so eating 500+ grams of protein (2x my body weight) would be a little silly.

 

[barrysanders]

Day 23 Tuesday

Stan

Gym: legs- leg press 4 sets, squats 4 sets, leg extensions 6 sets, lunges 8 sets, front squats 2 sets.
Cardio-45 min

 

[barrysanders]

DAY 24 Wednesday

500mgs
stan

GYM: CHEST/TRICEPS- incline db 80x8,90x8,100x8,110x8. Decline bench 4 sets, cables 8 sets, machine benches 12 sets. TRICEPS-close grip 4 sets, rope 5 sets, machine dips 5 sets, regular dips 3 sets.

 

[TheMilkMan]

DAY 24 Wednesday

GYM: CHEST/TRICEPS- incline db 80x8,90x8,100x8,110x8. Decline bench 4 sets, cables 8 sets, machine benches 12 sets. TRICEPS-close grip 4 sets, rope 5 sets, machine dips 5 sets, regular dips 3 sets.

To show how I would cut volume:

Incline DB 2 sets 8 reps, 1 to all out failure (12-15 reps)
Flat Bench 3 sets 12-15 reps
Cable Cross Over 3 sets 12 reps

Over Head DB Press 3 sets 10 reps
Incline Tate Press 3 sets 10 reps
Rope Push Downs 1 sets of 20-25 (blood flow, elbow rehab/prehab)

I think if you push it with these sets, you will have trained plenty and should be bigger and stronger because of it.

 

[barrysanders]

To show how I would cut volume:

Incline DB 2 sets 8 reps, 1 to all out failure (12-15 reps)
Flat Bench 3 sets 12-15 reps
Cable Cross Over 3 sets 12 reps

Thanks Milk- I'm actually taking your advice and cutting volume and extending recovery time. Also, combining muscles groups like chest/tri's, back bi's, ect..... I'll keep everyone posted on the results. Since cutting back I have noticed more of a pump and blood flow.

Over Head DB Press 3 sets 10 reps
Incline Tate Press 3 sets 10 reps
Rope Push Downs 1 sets of 20-25 (blood flow, elbow rehab/prehab)

I think if you push it with these sets, you will have trained plenty and should be bigger and stronger because of it.

Thanks Milk- I'm actually taking your advice and cutting volume and extending recovery time. Also, combining muscles groups like chest/tri's, back bi's, ect..... I'll keep everyone posted on the results. Since cutting back I have noticed more of a pump and blood flow.

 

[barrysanders]

DAY 25 Thursday


GYM
CHEST/Tri's:

 

[barrysanders]

Day 26 Friday

Off

 

[barrysanders]

Day 27 Saturday


GYM: BACK/BI's
CARDIO

 

[barrysanders]

Day 28 Sunday

GYM: Shoulders- DB Press 4 sets, Military Bar 4 sets, Machine Press 4 sets, DB Shoulder Flys 4 sets, Shrugs 4 sets.

 

[barrysanders]

Day 29 Monday


OFF

 

[barrysanders]

Day 30 Tuesday

400mgs
DBOL 20mgs Start of DBOL............................STAN

GYM: Legs- Leg Press 4 sets, Squats 4 sets, Leg Extension 6 sets, Ham Extensions 6 sets.
CARDIO

 

[barrysanders]

Day 31 Wednesday

Weight 188lbs

Stane
Dbol 20mgs

GYM: CHEST Incline DB Bench 50lb x 20 warmups. 65lbs x 15, 75lbs x 15, 85lbs x12, 100lbs x 12. Incline bench press 145lbs x 15, 225lbs x 10, 315lbs x 8, 365lbs x 5. Incline Machine Press 3 sets. Cables 6 sets. Machine Bench 4 sets.
TRI's rope pull down 8 sets, bar push down 3 sets, close grip 3 sets. Machine push downs 5 sets, dips 4 sets.