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Thread: Elf's Huge Log

  1. #1
    OLYMPIAN Elf's Avatar
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    Default Elf's Huge Log

    I used to post on MD for years an years and I guess I'm banned there or something now, idk.

    I had a very extensive training journal that dove fairly deep into my AAS use, diet and training. My end goal was Top 10 at Nationals.

    I ceased to post in that thread about 2 years ago, got into some relationships I probably shouldn't have gotten into, drank too much and became a little bitch.

    Now I'm back and gunning for that Top 10 spot again.

    I'm 5'6", about 175lbs right now, probably like 13%bf. I ain't pretty, but I'm 5 weeks back into it and my body is rebounding greatly.

    As of tomorrow morning I'll be on 250mg of Test and 200mg of both Tren and Mast. I'm hoping to get up to at least 215-220lbs in about 12-14 weeks. I don't want to see my bf go beyond 15%, but we'll see lol


    Here was today's Leg workout:

    Lying Leg Curls:
    Set 1: 50lbs x20
    Set 2: 90lbs x15
    Set 3: 110lbs x15

    BB Squats Supersetted w/ BW Sissy Squats
    :
    135lbs x Warmup
    225lbs x 10
    225lbs x10
    225lbs x10ish

    DB SLDL:
    35lbs x12
    40lbs x10
    50lbs x8
    30lbs x Failure

    Leg Press:
    4 Plates x 20
    6 Plates x 15
    8 Plates x 12
    8 Plates x 12
    *Drop Set* 4 Plates x Failure

    Machine Hack Squat
    :
    3 Sets x Close to Failure, feeling pump in Quads

    Seated Hamstring Curls:
    3 sets to failure plus 2 drop sets

    Seated Quad Extensions:
    3 sets to failure plus 2 drop sets

    Post Workout:
    1 Hit of DMT, 20 minutes Yoga. My chakra's are very aligned now.

  2. #2
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    So this is THE Elf?

    Welcome!
    Discount code Curt15 for 15% off @ IronMagLabs.com!

    MuscleGelz.com

    Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!

    Contact [email protected] to be interviewed or to advertise!

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    FREAK cook's Avatar
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    Welcome Elf

  4. #4
    OLYMPIAN Elf's Avatar
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    Quote Originally Posted by Curt James View Post
    So this is THE Elf?

    Welcome!
    This is The Elf, my friend. I appreciate it!

    Quote Originally Posted by cook View Post
    Welcome Elf
    Thank you for the welcoming, man.

  5. #5
    Administrator Mac's Avatar
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    Quote Originally Posted by Elf View Post
    This is The Elf, my friend. I appreciate it!



    Thank you for the welcoming, man.

    Everyone should have an Elf, as a friend. Right?

    Welcome to RX.

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    OLYMPIAN black-elephant's Avatar
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    Welcome.
    Training and diet consulting available. Send me a PM.

  7. #7
    OLYMPIAN
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    I found your posts pretty you entertainiNguyen. Welcome.

  8. #8
    OLYMPIAN Elf's Avatar
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    Quote Originally Posted by Mac View Post
    Everyone should have an Elf, as a friend. Right?

    Welcome to RX.
    A pocket pal, one might say.

    Quote Originally Posted by black-elephant View Post
    Welcome.
    Appreciate it
    Quote Originally Posted by supbro! View Post
    I found your posts pretty you entertainiNguyen. Welcome.
    Thank you!

    Arms & Shoulders & Calves:

    Overhead Single-Arm Triceps Extensions:
    20lbs x15
    25lbs x12
    30lbs x8
    30lbs x8

    DB Hammer Curls:
    25lbs x15
    35lbs x12
    40lbs x10
    45lbs x8

    Skull-Crushers
    :
    40lbs x15
    50lbs x12
    65lbs x8
    80lbs x6
    *Drop Set* 65lbs xFailure

    EZ Bar Curls:
    50lbs x15
    70lbs x12
    90lbs x8
    90lbs x8
    *Drop Set* 50lbs xFailure

    Rope Triceps Push-Downs:
    40lbs x15
    50lbs x12
    60lbs x10
    80lbs x8ish
    *Drop Set* 50lbs xFailure

    DB Curls:
    25lbs x12
    30lbs x8
    35lbs x6
    *Drop Set* 25lbs xFailure

    Machine Triceps Extensions:
    3 sets + 1 Drop Set

    Machine Preacher Curls:
    3 sets + 1 Drop Set

    DB Shoulder Front Raises/DB Rear Lateral Raises/Band Side Lateral Raises:
    3 sets of each to failure, No rest in between sets.

    Seated Calf Raises:
    5 Sets x 12-15 reps


    Post-Workout:
    6 shots of Tequila, 7 Doritos

  9. #9
    OLYMPIAN Elf's Avatar
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    Chest:

    Hammer Strength Incline Press:
    1 Plate x Warmup
    2 Plates x10
    2 Plates x8
    3 Plates x5
    *Drop Set* 2 Plates xFailure
    *Drop Set* 1 Plates xFailure

    Flat DB Chest Press:
    50lbs x12
    70lbs x10
    80lbs x8
    80lbs x7

    Seated Cable Flies:
    30lbs x15
    35lbs x12
    40lbs x10
    40lbs xFailure
    *Drop Set* 35lbs xFailure
    *Drop Set* 35lbs xFailure

    After which I did 3 sets of weighted bar hangs to help decompress my hips and spine and stuff. Idk if it actually works, but it feels great.

    Post-Workout:
    2534 Girl Scout Cookies
    Last edited by Elf; 03-28-2017 at 06:39 PM.

  10. #10
    OLYMPIAN Elf's Avatar
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    Difference is little over 5 weeks of training and keto. Zero days off from the gym.

    I started my supps yesterday, so hopefully I'll look even a little less shitty soon.

    IMG_20170328_151943_207.jpg
    Last edited by Elf; 03-28-2017 at 06:46 PM.

  11. #11
    OLYMPIAN Elf's Avatar
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    I hit back and arms these last 2 days, but didn't have a lot of time to get to posting the workouts. They were great workouts, though, I assure you. Tremendous workouts. The best workouts.

    I'll be going in to hit legs tonight and do a weigh-in. Wish me luck.

  12. #12
    OLYMPIAN Elf's Avatar
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    Apparently it's commonplace for gyms to close at 9pm sharp on Fridays. Jesus.

    I tried to get legs in, but was limited to an hour workout and didn't know I was limited prior to beginning. I planned on doing a lot more leg pressing and lunge until I could not lunge any longer, but that didn't happen.

    Legs:

    Lying Hamstring Curls
    :
    30lbs x15 (Single Legged)
    50lbs x12 (Single Legged)
    100lbs x12
    110lbs x8-10ish
    *Drop Set* 100lbs xFailure
    *Drop Set* 70lbs xFailure


    BB Squats Supersetted w/ Bodyweight Sissy Squats:
    135lbs x Warmup
    225lbs x8 (3 second pause at bottom. Had trouble getting my ankles to warm up.)
    225lbs x10 (3 second Pause)
    225lbs x10 (3 Second Pause)
    225lbs x6-8ish (3 second pause for first 3 reps)
    *Drop Set into Front Squat*
    Front Squat:
    135lbs xFailure

    DB SLDL:
    25lbs x10
    30lbs x10
    35lbs x8
    *Drop Set* 25lbs xFailure

    Leg Press: [Strongest EliteFTS resistance bands added]
    2 Plates xWarmup
    6 Plates x30

    And that's it. Then I was asked to leave.

    Post Workout
    :
    2 mints

    I'm gonna weigh myself tomorrow and then take progress pics this Monday.
    Last edited by Elf; 04-01-2017 at 01:01 AM.

  13. #13
    OLYMPIAN Elf's Avatar
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    Chest & Shoulders & Triceps & Calves:

    Incline BB Press: [My first Barbell movement in 2 years after a pec injury]
    135lbs xWarmup
    185lbs x10
    205lbs x8
    205lbs x6
    *Drop Set* 135lbs xFailure

    Flat DB Chest Press:
    50lbs x12
    65lbs x10
    75lbs x8
    *Drop Set* 50lbs xFailure

    Machine Chest Press:
    4 sets x8-12
    *Drop Set* xFailure

    DB Side Lateral Raises: [No rest; continuous sets: All sets were done to almost failure.]
    15lbs
    20lbs
    25lbs
    20lbs
    15lbs
    10lbs

    Rope Triceps Pushdowns:
    30lbs x15
    40lbs x12
    50lbs x8
    65lbs x6
    *Drop Set* 45lbs xFailure

    Cable Flies:
    4 sets x12-15

    Overhead Triceps Cable Extensions:
    50lbs x15
    60lbs x12
    70lbs x8
    75lbs x6
    *Drop Set* 60lbs xFailure

    Seated Calf Raises Supersetted w/ Bodyweight Standing Calf Raises:
    1 Plate x30
    3 Plates x15
    3 Plates x15
    3 Plates x15
    *Drop Set* 1 Plate xFailure


    Post Workout:
    Hand full of cheese


    I forgot to weigh in. I'm just going to weigh in on Monday when I do progress pics.

  14. #14
    OLYMPIAN Elf's Avatar
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    Legs:

    Lying Hamstring Curls:
    30lbs xWarmup (Single Leg)
    50lbs xWarmup (Single Leg)
    100lbs x15
    110lbs x12
    110lbs x10ish
    *Drop Set* 75lbs xFailure


    Hack Squat:
    2 Plates x Warmup
    2 Plates +two 25lbs Plates x20
    4 Plates x15
    6 Plates x12
    6 Plates x10
    *Drop Set* 4 Plates xFailure
    *Drop Set* 2 Plates xFailure


    Leg Press: [Strong Elite FTS Resistance bands added]
    2 Plates xWarmup
    6 Plates x 30
    10 Plates x20
    10 Plates x15
    10 Plates x15
    *Drop Set* 6 Plates xFailure
    *Drop Set* 4 Plates xFailure


    Adductor/Abductor Superset:
    3 sets of each, no rest in between sets x15ish reps

    DB SLDL:
    30lbs x15
    35lbs x12
    40lbs x12

    Seated Quad Extensions: [With Resistance band added]
    4 pyramided sets x10-12
    *Drop Set* 4 sets xFailure

    Sissy Squats:
    3 sets x12, 30 seconds rest in between sets

    Seated Hamstring Curls:
    3 pyramided sets x10-12
    *Drop Set* 2 sets xFailure

    Post Workout:
    Magic mushrooms, 8 hours yoga

    Fantastic workout. I had a great pump going on and am beginning to feel strong again. I knocked out those leg presses like cake. I'm being really slow to add weight to my exercises, though. I am trying to avoid injury the best I can. Good to feel back in the groove after so long, though.

    Tomorrow is Back and weigh in and pics.

  15. #15
    OLYMPIAN
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    Quote Originally Posted by Elf View Post
    A pocket pal, one might say.


    Appreciate it

    Thank you!

    Arms & Shoulders & Calves:

    Overhead Single-Arm Triceps Extensions:
    20lbs x15
    25lbs x12
    30lbs x8
    30lbs x8

    DB Hammer Curls:
    25lbs x15
    35lbs x12
    40lbs x10
    45lbs x8

    Skull-Crushers
    :
    40lbs x15
    50lbs x12
    65lbs x8
    80lbs x6
    *Drop Set* 65lbs xFailure

    EZ Bar Curls:
    50lbs x15
    70lbs x12
    90lbs x8
    90lbs x8
    *Drop Set* 50lbs xFailure

    Rope Triceps Push-Downs:
    40lbs x15
    50lbs x12
    60lbs x10
    80lbs x8ish
    *Drop Set* 50lbs xFailure

    DB Curls:
    25lbs x12
    30lbs x8
    35lbs x6
    *Drop Set* 25lbs xFailure

    Machine Triceps Extensions:
    3 sets + 1 Drop Set

    Machine Preacher Curls:
    3 sets + 1 Drop Set

    DB Shoulder Front Raises/DB Rear Lateral Raises/Band Side Lateral Raises:
    3 sets of each to failure, No rest in between sets.

    Seated Calf Raises:
    5 Sets x 12-15 reps


    Post-Workout:
    6 shots of Tequila, 7 Doritos
    Cool Ranch or regular?

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