[S3K2]

Are you on a cut or bulking? Var is usually taken during a cut. Also, anavar is probably the safest steriod to take (exception is obviously Testosterone) on a mg to mg basis. It also stacks very well with winny or Stanozolol. Sorry going off topic but I like your progress. Keep it up!

[Investment Bro]

Hey Kaotic,

This program looks like it burns. High 15s for reps? Shiiiiiiit. I do have a question though: why do you do your overhead presses with the smith machine? It'll definitely give you a sweet pump but it also misses out on many of the benefits of the standing barbell overhead press, especially in the core and the traps. Doing a barbell overhead press correctly also really helps your thoracic mobility and balances your shoulders from demolishing them on bench.

[kaotic]

(02-17-2018 12:05 PM)S3K2 Wrote:  

Are you on a cut or bulking? Var is usually taken during a cut. Also, anavar is probably the safest steriod to take (exception is obviously Testosterone) on a mg to mg basis. It also stacks very well with winny or Stanozolol. Sorry going off topic but I like your progress. Keep it up!

I'm leaning out with Var - I could get Winny easy, but Var is safer - keep in mind this is my first cycle of test, and I couldn't get Var until halfway through my first cycle of test.

I wanted to make sure at first Test wouldn't cause me any issues, once I knew it isn't, I added Var and it seems to be working fine, I feel lighter and less bloated, however I'm not doing super intense cardio right now tho.

Thanks man !

(02-17-2018 12:16 PM)Investment Bro Wrote:  

Hey Kaotic,

This program looks like it burns. High 15s for reps? Shiiiiiiit. I do have a question though: why do you do your overhead presses with the smith machine? It'll definitely give you a sweet pump but it also misses out on many of the benefits of the standing barbell overhead press, especially in the core and the traps. Doing a barbell overhead press correctly also really helps your thoracic mobility and balances your shoulders from demolishing them on bench.

Because I have a shoulder issue so when it comes to dumbbells and standing OHP I have issues.

I was doing seated dumbell OHP's however it was causing major strains on my shoulders - at this point I'm trying to be risk adverse.

I worked with LINUX on this plan and I explained my pains - so seated smith OHP work best because I can retain strength while keep my form for the most part.

Actually my main girl just got me some stretch bands to strengthen my shoulder also.

[Cobra]

(02-17-2018 12:16 PM)Investment Bro Wrote:  

Hey Kaotic,

This program looks like it burns. High 15s for reps? Shiiiiiiit. I do have a question though: why do you do your overhead presses with the smith machine? It'll definitely give you a sweet pump but it also misses out on many of the benefits of the standing barbell overhead press, especially in the core and the traps. Doing a barbell overhead press correctly also really helps your thoracic mobility and balances your shoulders from demolishing them on bench.

I started out with horrible form on the standing Barbell OH press and still consider it an amazing day when it clicked and I fixed it. Excellent exercise but progress will be slower than others if you haven't done them. At least was for me.

[KC4]

(02-19-2018 03:08 PM)Cobra Wrote:  

(02-17-2018 12:16 PM)Investment Bro Wrote:  

Hey Kaotic,

This program looks like it burns. High 15s for reps? Shiiiiiiit. I do have a question though: why do you do your overhead presses with the smith machine? It'll definitely give you a sweet pump but it also misses out on many of the benefits of the standing barbell overhead press, especially in the core and the traps. Doing a barbell overhead press correctly also really helps your thoracic mobility and balances your shoulders from demolishing them on bench.

I started out with horrible form on the standing Barbell OH press and still consider it an amazing day when it clicked and I fixed it. Excellent exercise but progress will be slower than others if you haven't done them. At least was for me.

Shoulder issues sucks. I have a smaller slap tear in my left shoulder. Luckily with aggressive rehab I managed to balance out my deficiencies in my shoulder. Still hurts sometime when I do aggressive movements but with proper warmup it's manageable.

One of my sparring partners recommended doing land mines with resistance band on them.
Probably one of my favorite exercises and it's good alternative to dumbell shoulder press.

[Investment Bro]

Totally understand the use of the smith machine. Glad you're thinking about the long game too. Seems like a lot of guys here are thinking long term, which is really refreshing.

The bands are great. Pull-a-parts and face pulls did wonders for my shoulders back in the day. I did face pulls and the below exercise coupled with thoracic work and the pain went away pretty quickly.

The landmine shoulder press is also amazing at destroying your front delts and upper chest. Great exercise.

[kaotic]

DC 2A: Friday 2/16

140lbx21

Broke previous record of 18reps, will up the weight next time.



Hammer Strength Shoulder Press

140lbx21

Broke previous record of 12, absolutely smashed this, and also not doing many warm ups saved my strength for this.



Skullcrushers

60lbx20

Crush my previous record of 12, 1 more and I'll be able to up the weight.



Hammer Strength Lat Pulldown

160lbx21

I dropped the weight to 160 from 200 because I was half assing my reps and had terrible form.

I'll up the weight 10 or 20 pounds next time.



Seated Cable Row

120lbx20

I dropped my bent over dumbell row because it was fucking with my back, even with good from, once again, I'm being risk averse, so I focused on squeezing my back with the cable rows.

I did this widowmaker style - I'm still figuring what works best, I felt big as fuck after doing these rows.

[kaotic]

Gents I realized something that may be confusing with my pinnings and also made me confused for a second.

You'll see below it states I pin 250mg for the week.

That 250mg is the TOTAL for both pins in one week, each pin in a week is 125mg.

Simply, I'm only taking 250mg of Test a week, whereas some people think I'm taking 500mg total every week.

I just wanted to clear that up when logging my pins.

Quote:

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16
Week 6: 250mg - Pin Jan 22 Pin Jan 26
Week 7: 250mg - Pin Jan 30 Pin Feb 2nd
Week 8: 500mg- Pin Feb 9 (Couldn't Pin twice this week so I doubled up)
Week 9: 250mg- Pin Feb 11 Pin Feb 14th

**Introduced 40mg (2-20MG pills) of Anavar daily starting week of Jan 22

[kaotic]

I'm refining my workouts, speaking with LINUX recently helped me out ALOT in finding what I need out of my workouts:

-Rep ranges
-When to bump the weight up
-Eccentric phase
-What workouts to do rest pause, which ones are straight sets

For rep ranges they'll be between 15-20. 20-25, or 25-30 depending on the workout.

I cannot bump the weight up UNTIL I hit the end of rep range i.e. 20, 25, or 30 in the groupings above.

As far as eccentric aka negatives this means a slight couple second stretch at that eccentric part of the workout and bringing it back into the concentric.

What this means is, I'll probably have to stay at all the same weights I'm at (or even lower it) to be able to get eccentric stretch.



For workouts and when to do rest pause sets versus straight sets, we're doing the following.

Calves - Straight set only and only 1 set with a 10-15s second hold at the bottom - should be only doing 10-12 rep range NOT 15-20 rep range

Forearms - Straight set and only 1 set

Hams - rest pause for curls, BUT straight sets - 2 sets for Deadlifts



A Load of DOGGCRAP (REVISED 1.1 ON 2/22/18)

WORKOUT A:

Chest: 20-25 rep range

Flat Dumbbell Press
Hammer Strength Press
Pec Deck Machine (I'm dropping Flat Chest Flys)

Shoulders: 20-25 rep range

Seated Smith Military Press
Hammer strength press
Lateral Raises

Tricep: 25-30 rep range

Close Grip Bench In Smith
Skull Crushers
Rope Pulldown (replaced reverse grip bench)

Back Width: 20-25 rep range

Rack Chins To Front
Hammer Strength Pulldown Machine
Pull Downs To Front

Back Thickness: 20-25 rep range

T Bar Rows
Seated Cable Rows (replaced dumbbell Rows or Crock Rows)
Hammer Strength Seated Rows


WORKOUT B:

Biceps: 25-30 rep range

Barbell Curls
Alternate Dumbbell Curls
Hammer Strength Machine Curls

Forearms: 15-20 rep range (straight set)

Hammer Curls (Alternated)
Pinwheel Curls (Alternated)
Reverse Forearm Curls

Calves: 10-12 rep range (straight set) 10-15 second hold @ bottom

Standing Calf Raises
Seated Calf Raises
Calves On Leg Press (Focusing on negatives not positives)

Hamstrings: 20-25 rep range for Curls only & 2 straight sets for Deads (1 set for 6-8 reps & 1 set for 10-12 reps)

Lying Leg Curls
Roman Dead lifts or Straight Leg Deads
Seated Leg Curls (or possible alternate ham workout?)

Quads: (1 warm up set 10 reps + 1 heavy set 8-10 reps + 1 20 rep widowmaker)

Leg Press
Hack Squat
Squats

[kaotic]

DC 2B: Monday 2/19

Seated Preacher Curl EZ Bar 25-30 rep range

50lbx30

Upping to 55 next workout.



Pinwheel Dumbbell Curls 25-30 rep range

22.5lbx30

Moving to 25lb dumbells next time.



Seated Calf Raise

55lb plate x 21


I will drop back to 45lb plate and do 10-12 straight set with the hold at the bottom. I want to make sure I get this right.



Romanian Dead Lift

155lbx21

I did a rest pause set which was a mistake, next time I'll do 2 straight sets of 155lb at 6-8 reps first set, 10-12 reps of the second set.

I also will use the wrist grips so I can focus more on form then gripping the bar - I made the mistake of using wrist support wraps.



Leg Press Widowmaker 20

Quick warm up at 90

8 rep 1 set at 180

200lb widowmaker set for 20.

I struggled a bit at the end, but I know I can endure more main and stress so I'll add another 20lb's next time

[Mess O.]

(02-21-2018 07:26 PM)kaotic Wrote:  

Seated Calf Raise

55lb plate x 21

I will drop back to 45lb plate and do 10-12 straight set with the hold at the bottom. I want to make sure I get this right.

What's your standing-calf raise range? I put together an attachment for my power cage, based on the machine Schwarzenegger was pictured using in The Education of a Bodybuilder, and worked up to 400 lbs. in a single session. He stressed that you should be able to utilize epic loads, given the work the calves routinely do on a daily basis.

[kaotic]

(02-25-2018 01:42 AM)Mess O. Wrote:  

(02-21-2018 07:26 PM)kaotic Wrote:  

Seated Calf Raise

55lb plate x 21

I will drop back to 45lb plate and do 10-12 straight set with the hold at the bottom. I want to make sure I get this right.

What's your standing-calf raise range? I put together an attachment for my power cage, based on the machine Schwarzenegger was pictured using in The Education of a Bodybuilder, and worked up to 400 lbs. in a single session. He stressed that you should be able to utilize epic loads, given the work the calves routinely do on a daily basis.

Range as in reps? 10-12

Or range as in form ?

Those big loads aren't smart if I'm hardly getting my form down.

At this point I'm tweaking rep ranges and concerned with stretching, holding, and form.

[kaotic]

DC 3A: Wednesday 2/21

Pec Deck Flys

130lb x25

I got way more of a workout then with dumbbell fly's. Focused on the stretch and the slow pull in. Will up the weight next time.



Lateral Shoulder Dumbbell Raises

25lbx25

Hit 22 reps last time, moving to 27.5lb dumbbells next time, this one of my favorite workouts.



Tricep Rope

70llbx30

I dropped reverse grip bench on the smith machine, it was uncomfortable and did not fell right at all.

I'll up the weight to 75/80 next week.



Lat Pulldown

115lbx25

Beat my 22 reps from last week, kept the stretch at the top of movement, will up the weight to 120 or 125 or whatever is available.



Hammer Strength Seated Rows

180lb (2 plates each side) x 25

Will up the weight 10lb's each side.

[kaotic]

DC 3B Saturday 2/24

I couldn't lift Friday so I went Sunday in the AM - unfortunately I couldn't get any food in me before.


Hammer Strength Machine Curls

80llbx30

Will up the weight next week.



Reverse Curl EZ Bar

35lbx25

I focused alot more this time, I was definitely feeling the burn after, will add 5lb's next time (2 2.5lb plates)



Calf Pres 45 Machine

90lbx9

This time I focused on the stretch when my feet are being pushed towards my ankle.

Holy shit this difference on focused form is night and day and it was a bit difficult to walk correctly.



Leg Curl Reverse

70lbx10
70lbx12


I focused on the stretch and then the squeeze, my hams were sore for a few days.



Standing Hack Squat (I had to use the smith style version, instead of the shoulder support version)

190lbx20 widowmakers

Did a light warm up, then did 180lbx10 set, then did widows.

My knee felt like it was going to pop a bit so I didn't get to deep in the squatting stance. I like the shoulders support squat better.

[kaotic]

DC 1A: Monday 2/26

Bench Press Dumbbell

150lbx25

Beat my 20 rep record last time, but it was fucking tough to push those last 3, I noticed if I hit 15 before my first rest pause, I have more gas in the tank 2nd and 3rd round.



Smith Machine Shoulder Press:

110lbx21

This was an absolute monster of a struggle, my shoulders still feel sore 2 days later.

I have a feeling I'm going to plateau on this, we'll see, it's a long road getting to 25 reps.



Smith Closed Grip Bench Press

110lbx21

Matched my rep record from last time, but fuck this was a rough workout, trying to focus on your tricep while trying to get that weight is tough.



Wide Grip Rack Chins (NOTE: 170lb is my body-weight + plates)

170lb body-weight + 35lb x 22

I dropped weight from a 45 plate, the reason was because I wanted to focus on the stretch on the hang before pulling up. I definitely noticed a difference and my was pretty sore. Next time I'll hit 55 reps



Standing Seat T-Bar Rows:

100lbx20

I dropped down from 110 because once again, focusing on the stretch at the bottom before the pull back towards my chest. Definitely made a difference.

[Mess O.]

(02-28-2018 03:54 PM)kaotic Wrote:  

DC 3A: Wednesday 2/21

Lateral Shoulder Dumbbell Raises

25lbx25

Hit 22 reps last time, moving to 27.5lb dumbbells next time, this one of my favorite workouts.

I've been trying to work on these a lot more recently myself. Shoulders have been a weaker component for the longest time.

[kaotic]

(03-02-2018 12:25 PM)Mess O. Wrote:  

(02-28-2018 03:54 PM)kaotic Wrote:  

DC 3A: Wednesday 2/21

Lateral Shoulder Dumbbell Raises

25lbx25

Hit 22 reps last time, moving to 27.5lb dumbbells next time, this one of my favorite workouts.

I've been trying to work on these a lot more recently myself. Shoulders have been a weaker component for the longest time.

Probably one of my favorite shoulder workouts, but have to watch how much weight you're putting up, you don't want to go to heavy and your form become shit or not be able to control the weight on way down.

That's why I've been playing with the weight, with eccentric stretching you want a bit of play, not fully or hyperextended, too much weight and you can't.

[Mess O.]

Absolutely along the lines of what I've been trying to work on. Well summarized.

[General Stalin]

@kaotoc

Those side lateral raises? Arms extend all the way out? Of so that's impressive. That's a lot of weight for that kind of volume. Gonna have them boulder shoulders boi

[kaotic]

(03-02-2018 03:43 PM)General Stalin Wrote:  

@kaotoc

Those side lateral raises? Arms extend all the way out? Of so that's impressive. That's a lot of weight for that kind of volume. Gonna have them boulder shoulders boi

Yeah 25lb db's - however I didn't do the eccentric stretches last time so I'm going try them this time.

If I can't maintain that stretch then I'm going to drop the weight.

I also would like to work on rear delts also.

[General Stalin]

For rear delts do bent over reverse flyes, also reverse peck fly machine. Concentration on squeezing shoulder blades together

[kaotic]

DC 1B: Wednesday 2/28

Seated Bicep Curl Dumbbell

27.5 x 30

Pushed to 30 reps (up from 27) and fuck did it burn.

Will up it to 30's next time, I did focus on the stretch but I paid for it on the curl.


Hammer Pinwheel Curl:


25lbx30

Alternated and hit 30, will up to 27.5 db's next time, I def felt some strain.


Standing Calf Raises (Machine)

90lbx12

I dropped from 200lbx21 last time, my reason is to focus on the stretch at the bottom, by rep 10 I wanted off this ride, walking sucked right after this.


Lying Leg Curl

85lb x 8
85lb x 12

Will up this to 90 next time, I focused on the stretch (but not ALL the way down, left some play and the curled back up)


Squat

Did a 10 rep warm up set of 135lb.

Did a heavy set of 165lbx10

Widowmaker Set:
195lbx20

I felt pretty strong but was dying on the last 3 reps for 20, I could barely walk after.


Changes To Widowamaker:

Theoretically my Widowmakers should be "less" than my heavy set.

For example: My heavy set is 225x10 then widows for 185lbx20


Theoretically I was doing it wrong, or more clearly I was doing it backwards.

I was going "heavy" at say 165lb then 195 at widow.


I'm going to try that rep range and I'm ordering a belt this weekend.

[Intuitive]

(03-02-2018 06:15 PM)kaotic Wrote:  

Widowmaker Set:
195lbx20

Props to anyone that has the courage to do these. I did 20 rep squats for a while and the gains were great but I felt my cardio was failing before my legs. I don't think anything has ever gotten my heart rate higher. Nice work. Supersetting them with leg extensions is another great way to make your quads explode with growth (leg extensions first).

[realologist]

(03-03-2018 10:39 AM)Intuitive Wrote:  

(03-02-2018 06:15 PM)kaotic Wrote:  

Widowmaker Set:
195lbx20

Props to anyone that has the courage to do these. I did 20 rep squats for a while and the gains were great but I felt my cardio was failing before my legs. I don't think anything has ever gotten my heart rate higher. Nice work. Supersetting them with leg extensions is another great way to make your quads explode with growth (leg extensions first).

If you can superset with widowmakers you aren't doing widowmakers right.

[Steelex]

If you can do anything for after a widowmaker you're not using enough intensity for DC training. I typically pass out after a widowmaker.

A widowmaker uses your 10 rep max for 20 reps.