TweetOverall I am feeling good. My joints have begun to feel better so I'm guessing the deca is finally working it's magic. My weight bounces between 203-206. Since running out of tne and cheque drops I did notice a slight drop in strength but nothing terrible. Orals have just been the tbol and var for a few weeks, ran out of primo tabs. I have methyltren en route and also some winny tabs I may switch to this weekend. I know my liver will be screaming. Ran out of t400 and switched to sust350. I had taken a month off of slin and just added it back in this am.


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TweetCurls/ext giant sets 50x15x3(all sets back to back with no rest except to change machines)
Front squats wide stance 10x13, 20x12, 30x8, 40x6
Db stiff leg 60x9, 60x7, 60x6
Leg press feet together and low 4x15, 5x?, 5x?
Calf press machine 145x8x3



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TweetSeated calf raise continuous pyramid 45x11+80x5+115x3+80x3+55x4+45x5 x 2 sets
Incline dbs 50x15, 60x15, 70x11, 80x8
Floor press with bands 25x15, 35x12, 45x7, no bands 35x10
Incline db pullover 70x9, 70x8, 70x7
Incline fly thumbs in 15x8, 15x7, 10x



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TweetBanded pull ups 11, 10, 10, no bands x 5
Pulldowns to the front with parallel grip bar 100x11, 100x11, 100x8, 100x9
Kneeling straight arm with rope 42.5x12, 50x11, 53.5x11
Smith Bent over row 45x15, 55x12, 65x7, 55x9
Smith Arm row (hold like a db) 25x10, 25x8, 25x8
Reverse hypers bw x 10, 10x9, bw x 10, bw x 11
One arm shrug in smith (hold like a db) 25x15, 30x13, 35x10





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TweetSpider curls with dbs 10x13, 15x13, 20x14, 25x12, 30x8
Close grip floor press with bands 10x15, 25x14, 35x10, 40x8
Banded preachers 10x12, 15x8, 10x6, 10x5.5
Standing Overhead db 60x15, 70x11, 75x11, 80x11, 85x8
Superset kneeling curls with pressdowns 44x18+20, 55x12+14, 55x7.5+10

Unfortunately I have a lot of elbow pain whenever I train triceps. The worst is the overhead positions. Even my elbow sleeves don't prevent the pain.


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TweetShoulder press to the front to chin level - barx15, 10sx15, 20x15, 30x8, 30x8
Face pulls 33x17, 44x13, 55x10, 55x9
Side laterals arms almost completely straight 15x15, 20x9, 15x9, 10x11, 10x5 slow up and down then 6 fast
Kneeling crossover rear delt 16.5x14, 16.5x10, 16.5x8
Seated shrugs 60x11, 70x9, 80x7, 70x8



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TweetBench squats full stop at bottom not touch and go bar x15, 25x15, 45x15, 70x15, 90x11, 115x7
Stiff leg deads in the max rack 45x10, 55x10, 65x10
Leg press feet high and close for hams 6x13, 7x13, 8x10, 9x8
Leg press machine calf raise 140x10x3, x9, 8



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TweetIncline smith 25x13, 45x13, 70x11, 80x7, 80x6
Hammer strength flat bench with bands then without 40x4+9, 40x3+9, 40x3 mtut +3 fast
Pullovers with bands 12, 12, 12
Incline db fly 30x12, 35x9, 40x7
Cmdap underbody crossover 17.5x15, 22.5x13, 27.5x10
Standing calf raises 45x15, 70x12, 80x8, 70x9, 55x12, 45x12



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TweetPulldowns behind the neck - 100x15, 120x13, 140x9, 140x8, 140x7.5
V handle pulldowns 140x8, 140x7, 140x7, 140x6
Cobras 50x14, 57.5x11, 57.5x10
Mts row 70x12, 80x11, 90x10, 100x6
Reverse hypers 10x4 sets



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TweetMac rack barbell curls Bar x 13, 5x13, 10x12, 15x10, 20x6x2, x5
Dip machine 45x15, 70x15, 90x15, 115x11, 135x8, 135x8, 115x10
Preacher plate loaded 10x15, 20x13, 30x5.5, 25x6.5, 20x7.5
Rope incline pressdowns. 44x15, 55x15, 66x11, 66x10
Superset kneeling overhead curls and over head tricep extensions 44x12+12, 44x10, 44x9


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TweetYou seem to be using bands a lot. Is this a change of routine you do every so often? How do you decide when to use them and what different results do you get?

Tweet

Originally Posted by Trixie

You seem to be using bands a lot. Is this a change of routine you do every so often? How do you decide when to use them and what different results do you get?

I try to use the bands on at least one of my body part exercises each workout but it depends on where I train. A lot of our gyms don't really have machines or smiths that are suited for using bands so basically what I choose to use them in is determined by what I make work with them.
The benefit of the bands are
1. The closer you get to lockout the stronger you are on most lifts so by attaching the bands you can in erase the resistance as you perform the positive.
2. By default this also helps with injury prevention as when you are in a stretched position you are vulnerable to injuries. With bands you can deload that part of the lift without taking away from the rest of the lift.
3. And lastly it help the muscles to learn to accelerate through the movement. If I use the bands on an exercise for most of the sets and then perform a drop set where I take the bands off you will see the acceleration in the movement now that the weight is constant. When I use this technique with preacher curls I almost punched myself in the face with the bar after taking the bands off to continue the set.


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Tweetbands are a great change up!