AP's s4/mk677/lgd log.

[Apsmith4992]

Looks like a good workout!! I am certain that you are stronger and will put it to the test during phase 2 brother! One thing I think you could take a look at is exercise selection. Here is what I mean, for every muscle group being worked you want to make sure that every section of that muscle group worked. For example I break the chest down into 3 sections upper, mid and lower pec. So if I had 15 sets to hit my chest I would prioritize the weaker section first so for example I would start with incline presses for 5 sets. Then go to mid pec and hit flat presses for 3 sets. Then go to lower pec and do decline presses for 3 sets. Then I would do a isolation exercise for my weakest section and if it’s upper pec I would do a low to high cable crossover for 4 sets. Every section of the muscle group is worked with a priority on weakest section. This is also important for full complete development! Hope that makes sense!

That does help. My question is if you hit 12 compound based on those what do you do for the other 3 sets? Triceps based dips Maybe? And of course that varies depending on muscle groups. I'm really looking into learning more of this so I can kick thiings up a notch. Working on my back is going to be another project of mine. Learning movements to hit certain areas etc

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[Carmel cowboy]

That does help. My question is if you hit 12 compound based on those what do you do for the other 3 sets? Triceps based dips Maybe? And of course that varies depending on muscle groups. I'm really looking into learning more of this so I can kick thiings up a notch. Working on my back is going to be another project of mine. Learning movements to hit certain areas etc

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YES dips could make up the other 3 compound sets! Know what exercise hits what section of each muscle group is crucial fully developed muscles!!! Is I can help let me know!

 

[Apsmith4992]

Day 17
Back and biceps
Bb row: (95x12) 115x12 135x12 145x12 155x11 185x8*
Cable row: 160x12x2 170x10 180x9 190x8*
Lat Pull: 150x11x2 160x10x2 180x8
15 sets compound
Ez bar preacher: 65x12 65x10 70x8x2
Incline DB curls: 20x12 25x10 30x8
Drag curls: 35x12 40x8x2

Nice workout this morning. I didn't deadlift due to time. Plus my back has been slightly sore on Thursdays which kinda weakens my squat ability. So well see if I can't add some weight to squats Thursday.

Doing a bit more research on excerises in general to help kick things to the next level. Looking at my goals and seeing in my own body what I feel needs the most attention.

Volume is getting up there for sure. Back and biceps don't typically fatigue too fast so I kept up the pace. Probably just means I need more weight lol

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[Apsmith4992]

Day 18

No training/rest day

Getting ready to train legs tomorrow. 25 sets will be brutal but I'll get it done. Going to introduce some lunges in to keep the squat volume down a little. Might even attempt the barbell hack squat I saw online.

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[Apsmith4992]

Day 19
Legs
Squat: (135x12) 185x12 205x12 215x12 225x10 245x8*
BB lunges: 55x12 65x12 85x8x3
Leg press: 280x12 300x12 300x10 320x8 340x8*
15 sets compound
Leg curls: 100x12x2 105x10x2 110x9
Leg extensions: 100x12x2 110x12 120x13 140x10
10 sets single joint

So you'll notice the weight is down a bit. Well I realized I wasn't getting my full depth and my form was a bit compromised because I was wanting to push more weight. So today everything was about 100% depth and a bit more time under tension. Reps were slower and more deliberate.

As a result I can already tell a few things. Less joint pain in my knees and less soreness in my lower back. I feel a lot more DOMS in my entire quad and even more so than normal in my glutes.

Not going to lie this was a bit of a rough one. The fatigue really hit on the lunges, pretty sure at one point I was laying down on a bench haha. But I had a really good workout and I'm happy with the way I'm feeling. Getting pretty excited to hit shoulders tomorrow.

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[Lash]

Nice, less soreness in lower back is something I need lately! Every now and again focusing on that technique helps greatly


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[Carmel cowboy]

Day 19
Legs
Squat: (135x12) 185x12 205x12 215x12 225x10 245x8*
BB lunges: 55x12 65x12 85x8x3
Leg press: 280x12 300x12 300x10 320x8 340x8*
15 sets compound
Leg curls: 100x12x2 105x10x2 110x9
Leg extensions: 100x12x2 110x12 120x13 140x10
10 sets single joint

So you'll notice the weight is down a bit. Well I realized I wasn't getting my full depth and my form was a bit compromised because I was wanting to push more weight. So today everything was about 100% depth and a bit more time under tension. Reps were slower and more deliberate.

As a result I can already tell a few things. Less joint pain in my knees and less soreness in my lower back. I feel a lot more DOMS in my entire quad and even more so than normal in my glutes.

Not going to lie this was a bit of a rough one. The fatigue really hit on the lunges, pretty sure at one point I was laying down on a bench haha. But I had a really good workout and I'm happy with the way I'm feeling. Getting pretty excited to hit shoulders tomorrow.

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This is great to read AP!! I am proud of you cause you are not only growing physically but mentally as well brother!! There is more to getting gains then just the weight!!! Great job!!!

 

[DylanGemelli]

yes, aps logs are on point! i love reading this!

 

[RickRock]

Appreciate it. Finnaly getting to a point where I can see the work paying off

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It most definitely is bro. I have personally seen what you have accomplished....where you were when you started at that gym compared to where you are now. The hard work pays off, and it certainly shows. You are well on your way, and you'll just keep getting better and better. I have no doubt on that whatsoever. That's what hapoens when you are disciplined enough to have all of your shit together with hard work and consistency in the gym and kitchen

 

[Apsmith4992]

I'd really like to thank you 3 Dylan Rick and CC for all the help and support over all of this. You guys have really provided an example of what hard work looks like and set the bar high for me to follow. Could ask to have a better example to follow. Thanks again for all the compliments it really does mean a lot.

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[Apsmith4992]

Day 20
Shoulders and abs
DB shoulder press (35x12) 45x10x2 50x10 60x9 70x7*
Smith machine URR: 95x12x2 105x11 115x10 135x8*
Arnold press: 35x12x2 40x10x2 45x8
15 sets compound
Smith machine shrugs: 225x10x2 245x10 275x8*
Rear delt fly: 25x12 30x10 35x8
Lateral raise: 15x12x2 20x8
10 sets single joint
Weighted crunch machine: 170x12x2 185x8*
Leg raises: BWx8x3
Side crunches: BWx12x3
10 sets abs

Great workout tonight. Really starting to notice an increase in vascualtiry and I'm pretty sore. Arnold press was a great addition. Nice light weight with co started reps really got into my shoulders. Looking forward to some well earned rest before next week

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[Apsmith4992]

Day 21

Well 3 weeks in I'm pretty happy with the results so far. One thing I noticed with the vision sides is the light to dark adjustment. It's honestly not bad at 50mg. So I did some math and I have enough s4 to run at least 60mg the remainder of my cycle. So I'll be increasing the dose tomorrow.

Tomorrow will be all about getting some food cooked and some work out planning done for the week ahead. Last week of phase 1 in training before a week long deload.

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[Apsmith4992]

Quick update I'll get the full log posted tonight. Feeling pretty damn good. Tonight at the gym felt really strong and I can really start to see a difference. Also a note I'm up about 4 lbs from the start. Took another picture to show some progress. This one is for my buddy CC

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[Carmel cowboy]

Quick update I'll get the full log posted tonight. Feeling pretty damn good. Tonight at the gym felt really strong and I can really start to see a difference. Also a note I'm up about 4 lbs from the start. Took another picture to show some progress. This one is for my buddy CC

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Hell yeah AP!!! Great progress!!! Keep killing it big dawg!!! I am proud of you brother, those work outs are no joke!!

 

[Apsmith4992]

Hell yeah AP!!! Great progress!!! Keep killing it big dawg!!! I am proud of you brother, those work outs are no joke!!

Thanks man I appreciate it. Hey is there anywhere in your logs with the back/biceps super set I could look at? I've got a few ideas just not sure about a whole workout.

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[Apsmith4992]

Day 22
Chest/triceps/calves

Super set:
Incline bench: 165x8 185x7 195x6*
Incline flyes: 30x15 30x15 35x15

Super set:
Flat DB bench: 65x8 75x8 85x8*
Peck deck: 35x15 35x15 35x15

Super set:
Weighted dips: 225x8 225x8 275x8
Cable cross over: 40x15 40x15 50x15

V bar press down: 140x8 140x8 150x8 160x8*
Rope extensions: 120x8 130x8 130x8 150x8

Seated calf raises: 135x8x4
Leg press calf raises: 500x8x3 550x8

Made a few notes above. But I am feeling absolutely awesome. Strength has increased for sure as well as some lean mass. I'm starting to notice the recomp coming together. I'm up 4lbs since the start at close to 174. Which pretty much puts me right on track for my goal of 8 or so keep able pounds. The pump I had was insane tonight really looking forward to tomorrow.


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[Carmel cowboy]

Thanks man I appreciate it. Hey is there anywhere in your logs with the back/biceps super set I could look at? I've got a few ideas just not sure about a whole workout.

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Your welcome!! Here is how I do my back supersets with your loading parameters.
1) weighted wide grip chin ups- 3 sets 6-8 reps
Wide grip cable pullovers- 3 sets of 15
2) bent over row- 3 sets 6-8 reps
Shoulder width grip cable pullovers- 3 sets of 15 reps
3) close grip seated row- 3 sets of 6-8 reps
Rope cable pullovers- 3 sets of 15
4) straight bar curls- 3 sets 6-8 reps
Incline db curls- 3 sets 15
Pullovers are the only true single joint exercise so I use that exercise with different grip variations to put emphasis on the section off the back being used!

 

[Apsmith4992]

Your welcome!! Here is how I do my back supersets with your loading parameters.
1) weighted wide grip chin ups- 3 sets 6-8 reps
Wide grip cable pullovers- 3 sets of 15
2) bent over row- 3 sets 6-8 reps
Shoulder width grip cable pullovers- 3 sets of 15 reps
3) close grip seated row- 3 sets of 6-8 reps
Rope cable pullovers- 3 sets of 15
4) straight bar curls- 3 sets 6-8 reps
Incline db curls- 3 sets 15
Pullovers are the only true single joint exercise so I use that exercise with different grip variations to put emphasis on the section off the back being used!

Perfect I'll be hitting this in about 30 minutes. Also should I add a set to the biceps since it's supposed to be 8 sets

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[Carmel cowboy]

Perfect I'll be hitting this in about 30 minutes. Also should I add a set to the biceps since it's supposed to be 8 sets

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Yes you can!! Looking forward to seeing the workout and your numbers!

 

[RickRock]

Just looking at all those superset wears me the fuck out lol