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Thread: Elf's Huge Log
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03-26-2017, 11:07 PM #1
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.
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03-27-2017, 12:22 AM #2
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
So this is THE Elf?
Welcome!Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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03-27-2017, 06:11 AM #3
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03-27-2017, 12:04 PM #4
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03-27-2017, 04:32 PM #5
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03-27-2017, 05:12 PM #6
Welcome.
Training and diet consulting available. Send me a PM.
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03-27-2017, 06:29 PM #7
- Join Date
- Feb 2009
- Posts
- 1,268
- Rep Power
- 2147710
I found your posts pretty you entertainiNguyen. Welcome.
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03-27-2017, 07:53 PM #8
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
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03-28-2017, 06:39 PM #9
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 CookiesLast edited by Elf; 03-28-2017 at 06:39 PM.
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03-28-2017, 06:43 PM #10
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.jpgLast edited by Elf; 03-28-2017 at 06:46 PM.
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03-31-2017, 09:50 PM #11
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.
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04-01-2017, 01:00 AM #12
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.
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04-01-2017, 08:14 PM #13
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.
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04-02-2017, 09:49 PM #14
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.
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04-03-2017, 10:26 AM #15
- Join Date
- Feb 2009
- Posts
- 1,268
- Rep Power
- 2147710
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