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  1. #1
    Formerly Elie Walker Swedish Fika's Avatar
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    Elie Walker's plan for mass destruction

    Going to be experimenting with a retarded setup

    3 weeks at a time, focus on two-three lifts only with minor assistance work

    It's basicly a modified bulgarian light inspired by Eric Bugenhagen, but not for the conventional lifts and not the same lifts everyday like you would with bulgarian light
    + some extra hypertrophy stuff for arms and calves (as I need more of that)

    The reason for only doing this 3 weeks is because of the biological law of accommodation (going above 90% for more than 3 weeks on the same lift will actually make your lift go down, that's why exercise rotation is key)

    Also the full body relaxation - contraction stuff at the end of the workouts at home, is based on Maxick's muscle control, the theory is to learn how to recruit as many muscle fibres as possible on command, basicly stand still until you feel relaxed as hell then try to flex every muscle in your body (optionally - without shitting yourself)

    The sunday is only weighted stretches, the stretch is by far the most important aspect of training that everybody neglects, the OH tricep extension is so damn good because of the stretch portion, same with the weighted pullups, same with the scott curl, same with the sissy squat, same with the shrug/rack pull, so my sunday is basicly a hypertrophy day

    Yolo let's see how this goes


    MON UPPER
    Weighted closegrip dip to RPE9
    Weighted chin up to RPE9
    Wrist curls 20x5
    Reverse wrist curls 20x4

    Ez OH ext ss ez curls 15-15x3
    Neck curls 7.5kg x amrap x 3
    neck extentions 7.5kg x amrap x 3
    Neck side raise 7.5kg x amrap x 2
    (at home)
    Full body relaxation to full body contraction x 10sec x 10

    TUE LOWER
    Front squat to RPE9
    Zercher holds (max squat weight x max time x 5
    Donkey calf raises 15x8, 40x2
    Ab pulldowns 20x5
    Back raises 20x5
    Thread mill 20 min incline walking for calves
    (at home)
    Full body relaxation to full body contraction x 10sec x 10

    WED UPPER
    Weighted closegrip dip to RPE9
    Weighted chin up to RPE9
    Wrist curls 20x5
    Reverse wrist curls 20x4

    Ez OH ext ss ez curls 15-15x3
    Neck curls 7.5kg x amrap x 3
    neck extentions 7.5kg x amrap x 3
    Neck side raise 7.5kg x amrap x 2
    (at home)
    Full body relaxation to full body contraction x 10sec x10

    THUR LOWER
    Front squat to RPE9
    Zercher holds (max squat weight x max time x 5
    Donkey calf raises 15x8, 40x2
    Ab pulldowns 20x5
    Back raises 20x5
    Thread mill 20 min incline walking for calves
    (at home)
    Full body relaxation to full body contraction x 10sec x 10

    FRI UPPER
    Weighted closegrip dip to RPE9
    Weighted chin up to RPE9
    Wrist curls 20x5
    Reverse wrist curls 20x4

    Ez OH ext ss ez curls 15-15x3
    Neck curls 7.5kg x amrap x 3
    neck extentions 7.5kg x amrap x 3
    Neck side raise 7.5kg x amrap x 2
    (at home)
    Full body relaxation to full body contraction x 10sec x 10

    SAT LOWER
    Front squat to RPE9
    Zercher holds (max squat weight x max time x 5
    Donkey calf raises 15x8, 40x2
    Ab pulldowns 20x5
    Back raises 20x5
    Thread mill 20 min incline walking for calves
    (at home)
    Full body relaxation to full body contraction x 10sec x 10

    SUN WEIGHTED STRETCHING ONLY
    Weighted stretching 1 min rest between sets
    lying french press bottom position 60 sec x 5 (stretches abs and longhead tri)
    Strapped chin up weighted hang 60 sec x 5 (strethces lats and biceps)
    Sissy squat bottom position 60 sec x 5 (stretches quads)
    Donkey calf bottom position stretch 60 sec x 5 (Stretches calves and hamstrings)
    Last edited by Swedish Fika; 2017-01-05 at 08:51 AM.
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  2. #2
    Formerly Elie Walker Swedish Fika's Avatar
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    Cycle during this will be 17 weeks (15 weeks injectable, so 17 weeks because EQ's long active life of 15 days)
    500mg EQ (first time trying EQ)
    200mg Test (100mg Thursday and Sunday along with 250mg EQ)
    50mg Var MON/WED/FRI
    20mg Sdrol TUE/THUR/SAT (First time using Sdrol)

    Reason for the EOD Oral cyclical approach is to see if it actually works, it's supposed to work in the way that you wont desensitize and be able to run toxic compounds (like sdrol) for longer by giving your liver some time to cool off, by using a milder compound in between and taking a whole day off orals.

    I got half a bottle of Epistane also that i'm not sure what to do with
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  3. #3
    Senior Member Blahblah's Avatar
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    Good luck man, looking forward to seeing the results.

    The reason for only doing this 3 weeks is because of the biological law of accommodation (going above 90% for more than 3 weeks on the same lift will actually make your lift go down, that's why exercise rotation is key)
    Also is this proven? Not to long ago my lifts went down, I couldn't figure out why, this may help explain it.

  4. #4
    Senior Member decadick's Avatar
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    Quote Originally Posted by Elie Walker View Post
    Cycle during this will be 17 weeks (15 weeks injectable, so 17 weeks because EQ's long active life of 15 days)
    500mg EQ (first time trying EQ)
    200mg Test (100mg Thursday and Sunday along with 250mg EQ)
    50mg Var MON/WED/FRI
    20mg Sdrol TUE/THUR/SAT (First time using Sdrol)

    Reason for the EOD Oral cyclical approach is to see if it actually works, it's supposed to work in the way that you wont desensitize and be able to run toxic compounds (like sdrol) for longer by giving your liver some time to cool off, by using a milder compound in between and taking a whole day off orals.

    I got half a bottle of Epistane also that i'm not sure what to do with
    If you're worried about sdrol just add in tudca. Sh*t is potent for keeping liver OK

  5. #5
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by decadick View Post
    If you're worried about sdrol just add in tudca. Sh*t is potent for keeping liver OK
    I've never used tudca or NAC so I might get some
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  6. #6
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by Blahblah View Post
    Good luck man, looking forward to seeing the results.



    Also is this proven? Not to long ago my lifts went down, I couldn't figure out why, this may help explain it.
    Yes this is proven, I usually rotate max lift for upper and lowerbody every week and barely ever do the conventional lifts and I PR on everything all the time
    Even if you still want to do back squats, do them paused, or use bands, or do them to a higher pin, just do different variations
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  7. #7
    Keep calm and chive on! MindlessWork's Avatar
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    Mass destruction as in getting fat...best program ever


    (just teasing)

    Good luck in making those crazy gains!
    Never give up, never give in, never go down without a fight

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  8. #8
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by MindlessWork View Post
    Mass destruction as in getting fat...best program ever


    (just teasing)

    Good luck in making those crazy gains!
    Nah mate, I'll get fat for other reasons aka eating like a pig

    Thanks!
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  9. #9
    TRENBOLOGNA Woodyberrington's Avatar
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    IN, You'll most likely be disappointed in EQ, atleast i been for the 3 times I've tried it at 600mg-1g/ week lol, Only thing It has done for me is give me Round upperchest / deltoids and little veins all over my body when lean, It also helps with endurance which Tren brought down lol.

    In 4 your review on EQ once its in your system.

  10. #10
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by Woodyberrington View Post
    IN, You'll most likely be disappointed in EQ, atleast i been for the 3 times I've tried it at 600mg-1g/ week lol, Only thing It has done for me is give me Round upperchest / deltoids and little veins all over my body when lean, It also helps with endurance which Tren brought down lol.

    In 4 your review on EQ once its in your system.

    I've heard this, some people praise EQ and some people don't get shit out of it, however I really only wanted to use mostly anabolic compounds during this blast, hence the var and sdrol as well.

    I've done 500mg test + var before and I got sooo fucking bloated, and I don't mean bloated as only from food because I've been higher bf and not close to as bloated. My goal isn't to add 20 pounds of water but rather as much lean mass as possible without the use of tren and with minimal acne/hair loss. If EQ doesn't do it for me, I'll try deca next time!
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  11. #11
    TRENBOLOGNA Woodyberrington's Avatar
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    Quote Originally Posted by Elie Walker View Post
    I've heard this, some people praise EQ and some people don't get shit out of it, however I really only wanted to use mostly anabolic compounds during this blast, hence the var and sdrol as well.

    I've done 500mg test + var before and I got sooo fucking bloated, and I don't mean bloated as only from food because I've been higher bf and not close to as bloated. My goal isn't to add 20 pounds of water but rather as much lean mass as possible without the use of tren and with minimal acne/hair loss. If EQ doesn't do it for me, I'll try deca next time!
    EQ surely gives a nice cosmetic effect to the skin, Like somehow " glowing " effect lol.

    Deca's IMO the best Mass builder combined with Test ofc, You should try NPP aswell, Even tho deca and NPP should be pretty much the same just with a different ester is seems like they are totally different compounds IMO.

    Deca - Alot of waterweight, My Face bloats from it lol, Gives good overall size, Strength of pce, Good for mass building.

    NPP - Doesnt give me like any waterweight, Keeps me pretty dryish, Strength, Gives good size ( full muscles even on deficit )

    I'd pretty much recommend NPP if you want to look " good " while putting on lean mass instead of somewhat bloated with deca, Also because it kicks in so much faster - Make the gains you could with Deca but in faster phase, also because gives full muscles even while on a deficit and dryish look with veins here & there.

    The only MINUS using NPP vs deca is u have to pin more often tho, like E3D atleast is what I have done.

    Trying Sdrol myself out for the 1st time ever in a couple weeks just got it for xmas lolol.

  12. #12
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by Woodyberrington View Post
    EQ surely gives a nice cosmetic effect to the skin, Like somehow " glowing " effect lol.

    Deca's IMO the best Mass builder combined with Test ofc, You should try NPP aswell, Even tho deca and NPP should be pretty much the same just with a different ester is seems like they are totally different compounds IMO.

    Deca - Alot of waterweight, My Face bloats from it lol, Gives good overall size, Strength of pce, Good for mass building.

    NPP - Doesnt give me like any waterweight, Keeps me pretty dryish, Strength, Gives good size ( full muscles even on deficit )

    I'd pretty much recommend NPP if you want to look " good " while putting on lean mass instead of somewhat bloated with deca, Also because it kicks in so much faster - Make the gains you could with Deca but in faster phase, also because gives full muscles even while on a deficit and dryish look with veins here & there.

    The only MINUS using NPP vs deca is u have to pin more often tho, like E3D atleast is what I have done.

    Trying Sdrol myself out for the 1st time ever in a couple weeks just got it for xmas lolol.
    If I get the same effects from NPP like you describe than it sure does sound better than deca, but from my understanding the difference from NPP and deca is that the frequent injection allows your blood levels to stay very stable, thus less sides and possibly why you're drier. Same with test E vs prop, even though test E can be shot once or twice a week, you will get the best results from doing it EOD and less sides that way too.

    I mean my main goal is to get strength, but that doesn't mean I want to go the high test dbol puffy route, because I still want to look quite pleasing

    Awesome man, let's hope Sdrol gives us that freak strength and size
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  13. #13
    TRENBOLOGNA Woodyberrington's Avatar
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    Quote Originally Posted by Elie Walker View Post
    If I get the same effects from NPP like you describe than it sure does sound better than deca, but from my understanding the difference from NPP and deca is that the frequent injection allows your blood levels to stay very stable, thus less sides and possibly why you're drier. Same with test E vs prop, even though test E can be shot once or twice a week, you will get the best results from doing it EOD and less sides that way too.

    I mean my main goal is to get strength, but that doesn't mean I want to go the high test dbol puffy route, because I still want to look quite pleasing

    Awesome man, let's hope Sdrol gives us that freak strength and size
    Lol yep, I've read so much about gains & cosmetic effects etc that sdrol gives and really want to experience it myself to see if it's really what everyone says.

  14. #14
    Senior Member Deltbrahs's Avatar
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    Quote Originally Posted by Woodyberrington View Post
    IN, You'll most likely be disappointed in EQ, atleast i been for the 3 times I've tried it at 600mg-1g/ week lol, Only thing It has done for me is give me Round upperchest / deltoids and little veins all over my body when lean, It also helps with endurance which Tren brought down lol.

    In 4 your review on EQ once its in your system.
    Is this what it does to most people? You're the third person to mention specifically the chest gains from eq

  15. #15
    TRENBOLOGNA Woodyberrington's Avatar
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    Quote Originally Posted by Deltbrahs View Post
    Is this what it does to most people? You're the third person to mention specifically the chest gains from eq
    Atleast what I've experienced everytime I've ran it lol, Upper chest "blows" up & deltoids get rounder.

  16. #16
    Blaha Jihadi ultimo1's Avatar
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    I respond well to EQ, very well. I wonder if a lot of the reason people don't like it is that they are getting bunk EQ.

    Be careful though, get a blood test. EQ runs my RBCs through the roof. Keep any eye on it.

  17. #17
    TRENBOLOGNA Woodyberrington's Avatar
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    Quote Originally Posted by ultimo1 View Post
    I respond well to EQ, very well. I wonder if a lot of the reason people don't like it is that they are getting bunk EQ.

    Be careful though, get a blood test. EQ runs my RBCs through the roof. Keep any eye on it.
    My EQ has been legit, but it just doesnt "do it" for me, IMO it's not worth the cash for what it does, And here EQ costs about the same as Tren Ace so idk if it's cheaper for you guys but not just worth the "gains" i get when i could be using tren for same price lol.

  18. #18
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by Woodyberrington View Post
    My EQ has been legit, but it just doesnt "do it" for me, IMO it's not worth the cash for what it does, And here EQ costs about the same as Tren Ace so idk if it's cheaper for you guys but not just worth the "gains" i get when i could be using tren for same price lol.
    I got 10mls of EQ 250 for 20 bucks so my 15 weeks only costs 60 bucks which is dirt cheap tbh, so if it's fake at least I still got the same value (which I doubt since I got it from a source on here, not sure if I can mention that shit but you know who it is)

    I'm mostly curious about how I'll respond to the Sdrol however, I'm horny af for strength so that'll be fun as fuck
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  19. #19
    Formerly Elie Walker Swedish Fika's Avatar
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    Quote Originally Posted by ultimo1 View Post
    I respond well to EQ, very well. I wonder if a lot of the reason people don't like it is that they are getting bunk EQ.

    Be careful though, get a blood test. EQ runs my RBCs through the roof. Keep any eye on it.
    Thanks for the input, as I said to woody, 50% of people seem to think EQ is shit and 50% don't, I really hope I'm gonna get something good from it though.
    And yeah for sure I'll be carefull with my RBC count, I'm actually a little bit scared about it but let's hope for the best.
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  20. #20
    Formerly Elie Walker Swedish Fika's Avatar
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    First full week of this done (started this shit mid week, last week)

    I didnt start with the sdrol and anavar yet as I had 2 weeks of epistane left, so I'm taking that first then I'll switch back and forth between 50mg anavar and 20mg Sdrol E2D

    Almost maxing out (RPE 8-9) on the front squat EOD has surely given me much more confident, not that I never was confident about hitting my lifts as I've only missed a total of 4 lifts in 4,5 years, but it's like no bigge no more

    The zercher holds are KILLING my back, for the better (I hope), I use my max squat weight and try to hold it 75% of my max time (w/e that would be, never tried timing it as I train alone), the first 2 sets feel way to easy then BOOM it hits you, the back is screaming, it's like doing an isometric weighted hyper extention

    The chins and dips feel very great too, after I'm done with these 3 weeks I will do an AMRAP with no weight on chins and dips and probably smoke my old records, it's amazing how quick the body adapts, but with that said, it's important to switch exercises (AT LEAST every 3 weeks) in these extreme cycles to avoid the biological law of accommodation


    Also, I have been terrible with doing the Marxick full body contractions, I think I will start with only 5 sets, as it's actually VERY demanding on the body, and it's a weird ass feeling, I will do these 5 sets before bed
    from now on
    Last edited by Swedish Fika; 2017-01-10 at 12:54 PM.
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