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  1. #1
    Elite trodizzle's Avatar
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    Trodizzle: Quarter 3, 2017

    Trodizzle: Quarter 3, 2017

    What's up bro's and broette's!

    It's ya boy Tdizzle back again for another quarter of fun and joy in the gym!

    If you are unaware, a while back I took a job that has me working at home. Due to this, I started to build my own home gym which is where I do most of my work at nowadays.

    Here's a current pic of my setup:



    For quite a few months I only had the power rack, a barbell, and Olympic plates so my training was based around that gear. Recently I purchased a set of Powerblocks (5-70lb set) and a Spud Pulley system so I could add some variety to my routine.

    Adding these few items to my home gym has skyrocketed the variety of lifts I can perform. I have 17 different chest exercises, 28 different shoulder exercises, 21 different tricep exercises, 19 different quad exercises, 14 different hamstring exercises, 13 different back exercises, 24 different bicep exercises, and 10 different ab exercises at my disposal.

    I plan to use a 6 day split as follows (Shout out to MrRippedZilla for some of his insight posted here):



    Monday - Chest (2 exercises, 3 sets of 8-12 reps), Shoulders (2 exercises, 3 sets of 8-12 reps), Triceps (2 exercises, 3 sets of 8-12 reps)
    Tuesday - Quads (2 exercises, 3 sets of 8-12 reps), Hamstrings (2 exercises, 3 sets of 8-12 reps), (**** calves)
    Wednesday - Back (2 exercises, 3 sets of 8-12 reps), Biceps (2 exercises, 3 sets of 8-12 reps), Abs (2 exercises, 3 sets of AMRAP), (**** forearms)
    Thursday - Chest (2 exercises, 3 sets of 8-12 reps), Shoulders (2 exercises, 3 sets of 8-12 reps), Triceps (2 exercises, 3 sets of 8-12 reps)
    Friday - Quads (2 exercises, 3 sets of 8-12 reps), Hamstrings (2 exercises, 3 sets of 8-12 reps)
    Saturday - Back (2 exercises, 3 sets of 8-12 reps), Biceps (2 exercises, 3 sets of 8-12 reps), Abs (2 exercises, 3 sets of AMRAP)
    Sunday - Off or Cardio

    I will shoot for a resting time of 60 seconds between sets, with 90 seconds at the end of each lift giving me time to set up my next lift (move shit around, etc). Using the 3 set at 8-12 rep range and a 2:1:2 tempo, each muscle group will see a time under tension of about 6 minutes.

    Now, I'm getting ready to run a cycle. The cycle is going to consist of 500mg of Test C, 450mg of Bold C, and 1mg of Anastrozole (AI) per week, for 20 weeks.

    Here is my list of available exercises that will be rotated and vary each workout to keep things fresh and work the muscles from all sorts of angles (Note, you can ignore the BB.com Rating, that was just used to help me build my list of available lifts using their exercise database but that isn't used as any kind of priority or schedule per say):

    Chest


    Shoulders


    Triceps


    Quads


    Hamstrings


    Back


    Biceps


    Abs


    Physique as of 5/18/2017


    Last edited by trodizzle; 05-19-2017 at 01:21 PM.
    Disclaimer: I am not a licensed expert so the views expressed in this post should be considered, like, my personal opinion man.

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    automatondan (06-05-2017),Beezy (05-20-2017),BRICKS (05-21-2017),Bullseye Forever (05-18-2017),Cobra Strike (05-19-2017),ECKSRATED (05-18-2017),MrRippedZilla (05-18-2017),Mythos (05-21-2017),NbleSavage (05-19-2017),TrickWilliams (05-18-2017)

  3. #2
    Elite trodizzle's Avatar
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    5/18/2017

    Chest


    Shoulders


    Triceps
    Last edited by trodizzle; 05-18-2017 at 04:55 PM.
    Disclaimer: I am not a licensed expert so the views expressed in this post should be considered, like, my personal opinion man.

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    Bullseye Forever (05-18-2017)

  5. #3
    UG BENCH KING ECKSRATED's Avatar
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    Looks good Dizz. Basic push pull legs type split. Make sure u rotate what u start with on each day

    Edit: I shouldn't say u HAVE to rotate what u start with, but when I did this type of split rotating what I started with brought the best results. On push day u can hammer chest first every time then move to shoulders when they are already tired from bench. You get the idea. Lol
    Last edited by ECKSRATED; 05-18-2017 at 06:49 PM.
    Strengthfirst

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    trodizzle (05-18-2017)

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    Elite stonetag's Avatar
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    Most excellent representation of gym, and workout breakdown.

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    trodizzle (05-18-2017)

  9. #5
    Veteran Seeker's Avatar
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    You're a stud. Looking good and only getting better.
    Strength is understanding that your power is both physical and emotional..

    THERE IS NO PAIN
    that I cannot and will not fight through.

    Strength First.

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  11. #6
    Elite trodizzle's Avatar
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    05/19/2017

    First day doing legs in a while due to an injury, starting light.



    Disclaimer: I am not a licensed expert so the views expressed in this post should be considered, like, my personal opinion man.

  12. #7
    Veteran NbleSavage's Avatar
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    Came for the spreadsheet, stayed for the home gym pr0n.
    'Trying to make some sense of it all, but I can see it makes no sense at all...is it cool to go to sleep on the floor? Cuz I don't think I can take any more...'
    - Stealers Wheel "Stuck in the Middle"

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  14. #8
    Elite Cobra Strike's Avatar
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    Ahhh shiiiiiittttt!!!! Time to work!!! Savage!

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  16. #9
    Elite DF's Avatar
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    Heavy weight! Do it!

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  18. #10
    Elite trodizzle's Avatar
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    Quote Originally Posted by DF View Post
    Heavy weight! Do it!
    When it comes, it comes. I'm sure over time it will get there. Keeping to my rep targets, focusing on form and time under tension right now. The last thing I need is a visit to snap city at the start of a cycle. It's a marathon, not a sprint, you guys know this.
    Last edited by trodizzle; 05-19-2017 at 04:31 PM.
    Disclaimer: I am not a licensed expert so the views expressed in this post should be considered, like, my personal opinion man.

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  20. #11
    Elite trodizzle's Avatar
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    05/20/2017

    Gear arrived from Amazon.com today. Cycle starts Monday.





    Disclaimer: I am not a licensed expert so the views expressed in this post should be considered, like, my personal opinion man.

  21. #12
    UG BENCH KING ECKSRATED's Avatar
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    I don't like all these sets of 8-12. I mean they are ok but u ever gonna go to the 4-7 range? Not always, but to push that heavy weight a little and put some serious mass on? Especially the compound movements!

    Time to pack that mass on Dizz!
    Strengthfirst

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