Outlawthing
Well-known member
Here is the first phase of my next training routine this is for size you will gain weight just wanted to put it up to give you an idea of what I’m doing from food to gear in no way am I saying this is what you should do this is for me just wanted to share and yes it’s a lot of food gear workload and I can eat the same thing everyday you can change things to suit your needs. This is very time demanding and requires a good bit of effort on me
Cyp 300mg SUNDAY
Sust 250mg M, W, F
NPP 100mg M, W, F
Tren ace 100mg Tues,Thurs,Sat
Adex. 1mg Meal 1 M, W, F, Subject To change
Aromasin and letrozole on hand
Prami as needed and Cabor on hand
HgH 3iu preworkout. On chest arm shoulder day
Hcg 250-500 iu per week depends on how nuts feel
Cialis 25mg Ed pre workout
Anadrol 25-50mg preworkout if dog tired from work
Use sparingly
Multi Vitamin 1 daily
1 baby aspirin daily (81mg)
Chest, Front Delt, Tri
1 HEAVY set 8-10 ALL OUT
-Incline Dumbel Flys
Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.
Focusing on a very very deep stretch, almost very uncomfortable.
3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)
-Incline Barbel or Incline Dumbell Bench
Increasing weight each set, the last set you do should be your heaviest.
3 sets 8 reps USE A HEAVY WEIGHT ON LAST SET
-Dumbell Side Raises
2 sets 20 reps
-Plate Front Raises
You choose between a 25-45 pound plate, don’t cheat yourself!
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the plate
1 all out set
-Bodyweight Dips
Deep stretch don’t fully lock out arms
2 sets to absolute FAILURE
Back
Back Days Always start with WIDE Pull ups (FULL ROM BIG STRETCH)
3 sets to failure (body weight or assisted)
Before starting actual workout
-Sitting Cable Low Row
(Palms facing wide grip) V Handle
2 sets 15 reps warm up
1 HEAVY set 8-10 ALL OUT
-Barbell Row
Increasing weight each set, the last set you do should be your heaviest.
3 sets 8 reps USE A HEAVY WEIGHT ON LAST SET
-Underhand Lat Pull Down
2 sets of 15 FULL STRETCH EACH REP
DRIVE ELBOWS AS FAR DOWN AS POSSIBLE
-Dumbell Pullovers
Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.
Focusing on a very very deep stretch, almost very uncomfortable.
3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)
-Pull Ups (assisted if need be)
FULL STRETCH EACH REP
2 sets palms facing grip
1 set traditional wide grip
MAKE SURE YOU END ON A GOOD SET, HARD LEAVE NOTHING IN THE TANK
Quads
Only 4 Exercises
-Circuit (1 minute rest between exercises)
BARBELL SQUATS 12 reps (DEEP)
WIDE STANCE LEG PRESS (DEEP) 12 reps
SITTING CALF RAISES 12 reps
8 sets (increase weight if necessary, but absolutely push yourself)
-Sitting Leg Curl
3 sets increasing weight each set 12-15 reps
1 rest pause set. (10 reps rest & stretch 10 seconds, repeat 5 times)
Shoulders
-Dumbell Side Raises
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise your arm
1 all out set
-Plate Front Raise
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the plate
1 all out set
-Dumbell Shoulder Press
Increasing weight each set, the last set you do should be your heaviest.
4 sets 8 reps USE A HEAVY WEIGHT ON LAST SET
-Barbell Upright Row
Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.
3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)
-Dumbell Shrugs
2 sets 20 reps
Arms
-EZ bar curls
2 warm up sets 15 reps
1 HEAVY set 10 reps
-1 arm dumbell hammer curl
(You will alternate each arm)
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the dumbell
-Curl machine
2 sets 20 reps
-Decline EZ bar scull crushers
2 sets 15 warm up
1 HEAVY set 12 ALL OUT
-Dips superset with Rope Push Downs
Dips failure
Rope Push Downs 20 reps
4 sets
-Close Grip Bench Press
1st set slow and controlled 10-12 heavy reps
2nd set pick a weight you can do 10-12 reps max… And I want you to get it 30 times all you got left in the tank… Taking as few breaks as possible. USE A SPOTTER
Ham Emphasis Workout
-Standing Calf Raise
3 build up sets (increasing weight each set) 12
1 deload set 50 reps
-One Leg Press Calf Raise
Alternating feet back and forth, pick a weight you can get 15 reps on one foot alternate legs nonstop back and forth until you cannot get any reps
2 sets
-Bodyweight Walking Lunges
LONG DEEP STRIDES. Atleast 15 strides per foot is 1 set
3 sets
-GIANT ROTATION
This is NOT to be performed non stop, there are 4 stations each with 1 minute rest between
1 Leg press feet wide at bottom of platform 15
2 Leg press feet wide at top of platform 15
3 Leg press feet together at top of platform 15
4 Smith machine squats feet WIDE STANCE 15
4 sets
-Sitting Leg Curls
Increasing weight each set
2 sets 10-12 reps
1 set lower the weight by 40% slow and controlled SQUEEZING reps FULL MOTION, all the way stretched out and bring heels almost all the way to touch your butt
Reps to FAILURE
-Barbell Good Mornings
1 set 15 reps
-Laying Leg Curl
1 set 50 bottom half partial reps
-Back Days Always start with WIDE Pull ups (FULL ROM BIG STRETCH)
3 sets to failure (body weight or assisted)
Before starting actual working sets
TRAINING SPLIT
2 on 1 off, repeat
Training Split: Per Workouts
Abs 2x a week
Abdominal Workout 1
-Decline Sit ups
(Arms crossed on chest or arms behind head)
Opposite elbow to opposite knee
3 sets of 30 (15 per each arm)
-Leg lifts
(Hanging or on leg lift chair) legs straight out
3 sets 25
-Rope Cable Crunch
(Pull rope to your neck while on your knees, take your elbows to the floor or to your knees
2 sets 50
Abdominal Workout 2
-Ab Crunch Chair
4 sets of 25
-6 inches
(Lay on a flat bench with legs hanging off hold onto the barbell that is sitting on the stand and raise your legs straight out 6 inches above your body)
Hold legs together for 15 seconds, spread them for 15 seconds, together 15 seconds, alternate raising them and back down 15 seconds
4 sets
-Reverse Hyper Extension Sit ups
(Get on the hyper extension machine backwards to where your butt is on the pad… Hold a plate of your choice on your chest)
3 sets 30
Cardio:
6x Weekly
30 mins
Incline Treadmill 30% Incline
3.0mph
2 on 1 off, repeat (training)
-Spectrum Gold Digest meal 1
-Betaine HCL with Pepsin meal 1
(Cleanse 3-9-20 - 5-31-20)
ONLY ON LEG & BACK DAY!
45 mins pre workout 1 Muffin (50-60 carbs)
Additional 12oz Grape Juice pre & post meals
I want you using Himalayin Pink Sea Salt on all meals.
Condiments- Mustard, Hot Sauce, Mrs.Dash
Coffee is fine (black) before cardio or before workout
Your pre, intra, & post meals will never change… So if schedule changes just place those between meals that you are training between.
Minimal Artificial Sweeteners please
Proteins, rice, potatoes are measured/weighed after cooked
1- 350g Egg Whites (cook or drink)
2- 7oz 96/4 Ground Beef or Sirloin
3- Pre workout meal-
Intra- 20g Amino/Bcaa
(Start sipping on the way to the gym)
DO NOT DRINK ON OFF DAY
-IMMEDIATELY POST TRAINING
60g whey (iso100) (weight)
50g Rice Krispies (weight)
4- Post workout meal-
5- 7oz Chicken
6- 350g Egg Whites
Late Night Snack (if you are up late and hungry)
50g whey (iso100)
(When you wake up in the middle of the night drink this and go back to bed)
-1 Cheat Meal per week
-Must be on BACK day, 1 hour after Post Shake
-Options (if you have something else in mind run it by me and we will figure out something)
Triple Burger & Fries (5 Guys)
All you can eat sushi (1 bite away from puking)
10-12oz Steak & Fries our Loaded Potatoes
At least 1-2 gallons of water a daily
(Please keep this consistent)
10-12oz of water during meals (just sips, enough to get food down)
Slow drinking 15 mins before and after meals to help with digestion. Majority of drinking is done between meals and intra workout.
-Protein whey (Dymatize iso100)
-Pre workouts are fine
-Digestive enzymes- meal 1
-Daily Multi Vitamin (Morning
-berberine 500 mg per day
-milk thistle 600 mg per day
-DHEA 50 mg per day
-Omega3 fish oil blend 2000mg per day
3x per day
These supplements have been tailored to me from bloodwork results by a wellness clinic these are not their products that they pushed me to by they were simply recommended I take
I also have several Prescription bloodpressure medications including hydrochlorothiazide And Lasix If needed
I monitor my blood sugar and bloodpressure to ensure I don’t have any unexpected issues
I will give blood religiously on the dot ( which you should be doing anyway ) and I know my baseline hemocrit 13 to 14 On TRT
I do not smoke or drink alcohol on cycle
Here is a sample page I use to train a big thing with me is write it down every week and I try and go up weights reps even if it’s just 1 rep or 2.5 lbs you can’t keep up if you do t wrote it down and I promise yellow sheet will whoop your ass each week if you use it
View attachment 10272
Cyp 300mg SUNDAY
Sust 250mg M, W, F
NPP 100mg M, W, F
Tren ace 100mg Tues,Thurs,Sat
Adex. 1mg Meal 1 M, W, F, Subject To change
Aromasin and letrozole on hand
Prami as needed and Cabor on hand
HgH 3iu preworkout. On chest arm shoulder day
Hcg 250-500 iu per week depends on how nuts feel
Cialis 25mg Ed pre workout
Anadrol 25-50mg preworkout if dog tired from work
Use sparingly
Multi Vitamin 1 daily
1 baby aspirin daily (81mg)
Chest, Front Delt, Tri
- -Decline Hammer or Traditional Decline Bench
1 HEAVY set 8-10 ALL OUT
-Incline Dumbel Flys
Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.
Focusing on a very very deep stretch, almost very uncomfortable.
3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)
-Incline Barbel or Incline Dumbell Bench
Increasing weight each set, the last set you do should be your heaviest.
3 sets 8 reps USE A HEAVY WEIGHT ON LAST SET
-Dumbell Side Raises
2 sets 20 reps
-Plate Front Raises
You choose between a 25-45 pound plate, don’t cheat yourself!
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the plate
1 all out set
-Bodyweight Dips
Deep stretch don’t fully lock out arms
2 sets to absolute FAILURE
Back
Back Days Always start with WIDE Pull ups (FULL ROM BIG STRETCH)
3 sets to failure (body weight or assisted)
Before starting actual workout
-Sitting Cable Low Row
(Palms facing wide grip) V Handle
2 sets 15 reps warm up
1 HEAVY set 8-10 ALL OUT
-Barbell Row
Increasing weight each set, the last set you do should be your heaviest.
3 sets 8 reps USE A HEAVY WEIGHT ON LAST SET
-Underhand Lat Pull Down
2 sets of 15 FULL STRETCH EACH REP
DRIVE ELBOWS AS FAR DOWN AS POSSIBLE
-Dumbell Pullovers
Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.
Focusing on a very very deep stretch, almost very uncomfortable.
3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)
-Pull Ups (assisted if need be)
FULL STRETCH EACH REP
2 sets palms facing grip
1 set traditional wide grip
MAKE SURE YOU END ON A GOOD SET, HARD LEAVE NOTHING IN THE TANK
Quads
Only 4 Exercises
-Circuit (1 minute rest between exercises)
BARBELL SQUATS 12 reps (DEEP)
WIDE STANCE LEG PRESS (DEEP) 12 reps
SITTING CALF RAISES 12 reps
8 sets (increase weight if necessary, but absolutely push yourself)
-Sitting Leg Curl
3 sets increasing weight each set 12-15 reps
1 rest pause set. (10 reps rest & stretch 10 seconds, repeat 5 times)
Shoulders
-Dumbell Side Raises
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise your arm
1 all out set
-Plate Front Raise
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the plate
1 all out set
-Dumbell Shoulder Press
Increasing weight each set, the last set you do should be your heaviest.
4 sets 8 reps USE A HEAVY WEIGHT ON LAST SET
-Barbell Upright Row
Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.
3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)
-Dumbell Shrugs
2 sets 20 reps
Arms
-EZ bar curls
2 warm up sets 15 reps
1 HEAVY set 10 reps
-1 arm dumbell hammer curl
(You will alternate each arm)
10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the dumbell
-Curl machine
2 sets 20 reps
-Decline EZ bar scull crushers
2 sets 15 warm up
1 HEAVY set 12 ALL OUT
-Dips superset with Rope Push Downs
Dips failure
Rope Push Downs 20 reps
4 sets
-Close Grip Bench Press
1st set slow and controlled 10-12 heavy reps
2nd set pick a weight you can do 10-12 reps max… And I want you to get it 30 times all you got left in the tank… Taking as few breaks as possible. USE A SPOTTER
Ham Emphasis Workout
-Standing Calf Raise
3 build up sets (increasing weight each set) 12
1 deload set 50 reps
-One Leg Press Calf Raise
Alternating feet back and forth, pick a weight you can get 15 reps on one foot alternate legs nonstop back and forth until you cannot get any reps
2 sets
-Bodyweight Walking Lunges
LONG DEEP STRIDES. Atleast 15 strides per foot is 1 set
3 sets
-GIANT ROTATION
This is NOT to be performed non stop, there are 4 stations each with 1 minute rest between
1 Leg press feet wide at bottom of platform 15
2 Leg press feet wide at top of platform 15
3 Leg press feet together at top of platform 15
4 Smith machine squats feet WIDE STANCE 15
4 sets
-Sitting Leg Curls
Increasing weight each set
2 sets 10-12 reps
1 set lower the weight by 40% slow and controlled SQUEEZING reps FULL MOTION, all the way stretched out and bring heels almost all the way to touch your butt
Reps to FAILURE
-Barbell Good Mornings
1 set 15 reps
-Laying Leg Curl
1 set 50 bottom half partial reps
-Back Days Always start with WIDE Pull ups (FULL ROM BIG STRETCH)
3 sets to failure (body weight or assisted)
Before starting actual working sets
TRAINING SPLIT
2 on 1 off, repeat
Training Split: Per Workouts
Abs 2x a week
Abdominal Workout 1
-Decline Sit ups
(Arms crossed on chest or arms behind head)
Opposite elbow to opposite knee
3 sets of 30 (15 per each arm)
-Leg lifts
(Hanging or on leg lift chair) legs straight out
3 sets 25
-Rope Cable Crunch
(Pull rope to your neck while on your knees, take your elbows to the floor or to your knees
2 sets 50
Abdominal Workout 2
-Ab Crunch Chair
4 sets of 25
-6 inches
(Lay on a flat bench with legs hanging off hold onto the barbell that is sitting on the stand and raise your legs straight out 6 inches above your body)
Hold legs together for 15 seconds, spread them for 15 seconds, together 15 seconds, alternate raising them and back down 15 seconds
4 sets
-Reverse Hyper Extension Sit ups
(Get on the hyper extension machine backwards to where your butt is on the pad… Hold a plate of your choice on your chest)
3 sets 30
Cardio:
6x Weekly
30 mins
Incline Treadmill 30% Incline
3.0mph
2 on 1 off, repeat (training)
-Spectrum Gold Digest meal 1
-Betaine HCL with Pepsin meal 1
(Cleanse 3-9-20 - 5-31-20)
ONLY ON LEG & BACK DAY!
45 mins pre workout 1 Muffin (50-60 carbs)
Additional 12oz Grape Juice pre & post meals
I want you using Himalayin Pink Sea Salt on all meals.
Condiments- Mustard, Hot Sauce, Mrs.Dash
Coffee is fine (black) before cardio or before workout
Your pre, intra, & post meals will never change… So if schedule changes just place those between meals that you are training between.
Minimal Artificial Sweeteners please
Proteins, rice, potatoes are measured/weighed after cooked
1- 350g Egg Whites (cook or drink)
Code:
1 Whole Egg (0 Whole Egg on OFF days)
1 Thomas Bagel
1 tablespoon cinnamon (1000mg)
10oz Orange Juice EVERYDAY
Code:
100g Rice (cooked)
2oz Broccoli or Cucumber
1 tablespoon cinnamon (1000mg)
Code:
6oz Chicken or Ground Turkey 99%
300g Rice (cooked)
1 tablespoon cinnamon (1000mg)
Code:
30g Karbolyn (weight)
6oz GatoradeDO NOT DRINK ON OFF DAY
-IMMEDIATELY POST TRAINING
60g whey (iso100) (weight)
50g Rice Krispies (weight)
4- Post workout meal-
Code:
7oz Chicken
240g Rice
1 tablespoon cinnamon (1000mg)
10g Creatine
Code:
3oz Asparagus
1 tablespoon cinnamon (1000mg)
Code:
1 Whole Egg
3 Flavored Rice Cakes
1 tablespoon cinnamon (1000mg)
10g Glutamine50g whey (iso100)
(When you wake up in the middle of the night drink this and go back to bed)
-1 Cheat Meal per week
-Must be on BACK day, 1 hour after Post Shake
-Options (if you have something else in mind run it by me and we will figure out something)
Triple Burger & Fries (5 Guys)
All you can eat sushi (1 bite away from puking)
10-12oz Steak & Fries our Loaded Potatoes
At least 1-2 gallons of water a daily
(Please keep this consistent)
10-12oz of water during meals (just sips, enough to get food down)
Slow drinking 15 mins before and after meals to help with digestion. Majority of drinking is done between meals and intra workout.
-Protein whey (Dymatize iso100)
-Pre workouts are fine
-Digestive enzymes- meal 1
-Daily Multi Vitamin (Morning
-berberine 500 mg per day
-milk thistle 600 mg per day
-DHEA 50 mg per day
-Omega3 fish oil blend 2000mg per day
- Magnesium 300mg per day
3x per day
These supplements have been tailored to me from bloodwork results by a wellness clinic these are not their products that they pushed me to by they were simply recommended I take
I also have several Prescription bloodpressure medications including hydrochlorothiazide And Lasix If needed
I monitor my blood sugar and bloodpressure to ensure I don’t have any unexpected issues
I will give blood religiously on the dot ( which you should be doing anyway ) and I know my baseline hemocrit 13 to 14 On TRT
I do not smoke or drink alcohol on cycle
Here is a sample page I use to train a big thing with me is write it down every week and I try and go up weights reps even if it’s just 1 rep or 2.5 lbs you can’t keep up if you do t wrote it down and I promise yellow sheet will whoop your ass each week if you use it
View attachment 10272
Last edited:
