Week 3.5-4 rad 140 update.

[notoverquiteyet]

Test began to crash a bit a few days ago. Enclo kicked in tho so now I’m feeling great. I do legs maybe once every 2 weeks. Ngl hard to put down food and gain weight a bit bc I’m a hard gainer but my bench went up and I’m able to do 250 pounds now @139-142. I met a genuine honest to God low Stacylite(will not be posting her here or in DMs) and we both really like each other and she’s a good person genuinely ticks all my boxes. Hoping to see where that goes and if I can put on some more size in the remaining 2-3 weeks. I will say my joints feel super achy sometimes and I feel my bones pop more. I’ve lowkey been running so much frequency bc I seem to recover fast. I’m doing well in college and I feel truly like things are turning around. Hopefully I’ll find happiness and be able to forget about all this crazy stuff soon.
View attachment IMG_2858.jpeg

 

[chadpreetinthemakin]

I’m about to start rad do you recommend and have any tips. Maybe starting en lo same time as rad?

 

[notoverquiteyet]

I’m about to start rad do you recommend and have any tips. Maybe starting en lo same time as rad?

I’m very green on this subject as this is my first cycle. But I just listened to my body and started enclo the second I started feeling off. This was about 3 weeks into the cycle. Didn’t see any strength gains until week 2, didn’t see massive size gains until week 3.

 

[TrueOgreGymcel]

Great delts and lats but your arms need to catch up in size so focus on those (or don't if you only care about strength ; this bench number is insane). Slim waist is nice, stocky build. Also good to see you're feeling mentally better. Just enjoy things and keep being optimistic for your future.

 

[notoverquiteyet]

Great delts and lats but your arms need to catch up in size so focus on those (or don't if you only care about strength ; this bench number is insane). Slim waist is nice, stocky build. Also good to see you're feeling mentally better. Just enjoy things and keep being optimistic for your future.

thanks dude. youve been truly a big help through all of this. feeling alot better now that me and this girl are exclusive now. i think alot of what i was feeling maybe was suppression related bc after a week on enclo i feel so much better. i 100% wanna bring up my arms too, might put them before my flat bench bc ive just been tryna get a crazy bench.

 

[notoverquiteyet]

Great delts and lats but your arms need to catch up in size so focus on those (or don't if you only care about strength ; this bench number is insane). Slim waist is nice, stocky build. Also good to see you're feeling mentally better. Just enjoy things and keep being optimistic for your future.

In terms of bringing up my arms, can I get away with just a tricep push down and preacher curl? With like 2-3x frequency a week? And if I need forearm exercises bc my wrists are pretty small. I do like 90-110 pound weighted dips now for a bench accessory and that’s sorta what I’ve been doing for triceps. I rlly haven’t done much arm isolation besides maybe preachercurls and it shows.

 

[TrueOgreGymcel]

In terms of bringing up my arms, can I get away with just a tricep push down and preacher curl? With like 2-3x frequency a week? And if I need forearm exercises bc my wrists are pretty small. I do like 90-110 pound weighted dips now for a bench accessory and that’s sorta what I’ve been doing for triceps. I rlly haven’t done much arm isolation besides maybe preachercurls and it shows.

Yes it shows and yes you can get away with just a few exercises ; frequency and intensity matter the most (2-3 times should be enough).

Forearms automatically grow with arm isolation and pull exercises (lat pulldown), they will grow in time, isolating them is a waste of time (unless you're an armwrestler and still). Keep dips in your program, I personally don't enjoy this exercise but if it's something you enjoy doing, there's no reason to remove them.

-Triceps pushdown (rope)/Dumbbell skullcrushers (either seated with one heavy weight or the lying version with two lighter weights)/Dips
-Biceps preacher curl (machine or dumbbell or barbell)/Cable or dumbbell curls/Hammer curls (Cable or Dumbbells)

Should be good enough in my humble opinion.

 

[notoverquiteyet]

Yes it shows and yes you can get away with just a few exercises ; frequency and intensity matter the most (2-3 times should be enough).

Forearms automatically grow with arm isolation and pull exercises (lat pulldown), they will grow in time, isolating them is a waste of time (unless you're an armwrestler and still). Keep dips in your program, I personally don't enjoy this exercise but if it's something you enjoy doing, there's no reason to remove them.

-Triceps pushdown (rope)/Dumbbell skullcrushers (either seated with one heavy weight or the lying version with two lighter weights)/Dips
-Biceps preacher curl (machine or dumbbell or barbell)/Cable or dumbbell curls/Hammer curls (Cable or Dumbbells)

Should be good enough in my humble opinion.

any reason why the rope over the V bar? I usually would do dips as my primary(ig from what you said I train my forearms thru my weighed pull-ups and lat p downs). I’ll implement a tricep isolation and bicep too and see where that goes. Might just start doing dips every couple upper days to not fuck up my cns cuz i do so much pressing on every upper days

 

[TrueOgreGymcel]

any reason why the rope over the V bar?

No reason at all, I'm just biased toward rope. Although, I could make a point that you get more freedom for the range of motion with a rope than a v bar.

Might just start doing dips every couple upper days to not fuck up my cns cuz i do so much pressing on every upper days

You should do your dips at the end of every days where you train your bench. If you're worried about cns fatigue, just don't go too hard.

My tow cents.