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Thread: Artur the Swan: Journey

  1. #1
    Wannabebig Member
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    Artur the Swan: Journey

    Swan arrived!

    A little bit of the background:
    Started training at 24, after doctors didn't allow me to do that for the whole life.
    Just did some cardio, weights, nothing serious.
    Started from 138 pounds in 2007.
    2 years ago I got a prescription for a TRT, my life has changed a lot.
    I started doing something at the gym and gained a little bit of weight, up to 169 pounds.
    In the beginning of the 2014 year I have started lifting more seriously with 531.
    A the moment my weight is 180-182 pounds.
    Also a month ago started HGH therapy, as my IGF is twice lower the it has to be.
    During this year (2014) had a few injuries: a pinched back nerve, couldn't lift for two months, lost all my arm and back strength and an elbow nerve as-well, which is still fu*kin my gains on BP and MP due to the pain while holding a BB.


    Current stats:
    30 yrs (1984), 5'9", 180lbs

    My protocol is:
    1000mg of NEBIDO every 3 months for TRT
    4UI of GH every day for HGH
    (Getting some sides, thinking of lowering to 3UI)

    Routine:
    Mon. Deadlift
    Tue. Military
    Thu. Squat
    Fri. Bench

    Started with these numbers:
    Deadlift: 330 lbs
    Military: 120 lbs
    Squat: 220 lbs
    Bench: 176 lbs

    At the moment my bests:
    DL: 420lbs
    MP: 140lbs
    SQ: 295lbs
    BP: 210lbs

    At the moment my target is only strength, but with an aesthetic approach.
    So always on caloric surplus with a cardio assistance for a fat burn.

    Hopefully with your help I will achieve my goals faster!

    First goal: is to get a 1000 pound in total.
    After that: 400 on SQ, 485 on DL, 310 on BP and 220 on MP. (The ideal one in a long run.)
    Last edited by ArturSwan; 10-23-2014 at 07:54 AM.

  2. #2
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    SQ

    10min bike
    Defranco 8

    Squats
    45 x 10 ; 110 x 5 ; 145 x 5 ; 180 x 5
    215 x 5 ; 242.5 x 3 ; 275 x 3
    215 x 6, 6, 6, 6

    Deficit DL 2,5"
    265 x 8, 8, 8

    Snatch grip DL
    265 x 5, 5

    Glute ham raises 5 x 10
    s/ leg extensions 5 x 10

    Leg raises 3 x 15

    Started to feel some discomfort in the right upper knee... Will order knee sleeves. Its seems I already need it.

  3. #3
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    In the future I will write all the weight in kilos, as I train in europe, so we do math in that way.. hah

    Bench press
    20 x 10 ; 40 x 5 ; 50 x 5 ; 60 x 5 (superset with band facepulls x 15)
    75kg x 5 ; 85 x 3 ; 95 x 2 (superset with pulldowns 75kg x 10)

    Paused bench press
    75kg x 6, 6, 6 (superset with pulldowns 75kg x 10)

    Military press
    42.5kg x 5 x 10

    Hammer seated row one hand
    60kg x 3 x 12

    Some flies, lateral raises and planks

  4. #4
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    Updated todays photo

  5. #5
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    Deadlift
    20 x 5 ; 70 x 5 ; 95 x 5 ; 115 x 5
    132.5 x 3
    152.5 x 3
    170 x 6

    Deficit deadlift
    132.5 x 8 , 8, 8

    Front SQ (Didn;t do it for a while, might be a year... My wrists were dead before quads, so the reps are low)
    70 x 7, 7, 7, 6, 6

    Snatch Shrugs
    60 x 5, 5, 5, 5, 5

    Glute ham raise /s crunches
    KB swings /s planks

  6. #6
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    Military press (superset pulldowns 75kg x 10)
    20 x 5 ; 27.5 x 5 ; 32.5 x 5 ; 40 x 5
    47.5 x 3 ; 55 x 3 ; 60 x 6
    47.5 x 8, 8, 9

    Bench press
    70 x 10, 10, 10, 8, 7

    Krok row (no straps)
    34 x 20 ; 38 x 10 ; 42 x 20 ; 46 x 10; 50 x 6

    lateral raises, tricep

    Weight IN: 83.1 KG

  7. #7
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    Squat
    20 x 10 ; 50 x 5 ; 60 x 5 ; 70 x 5 ; 80 x 5
    95 x 3 ; 107.5 x 3 ; 122.5 x 4 ; 130 x 1
    95 x 8, 8, 8

    Deficit snatch deadlift
    100 x 10, 10, 9, 8, 9

    Good morning
    40 x 10 ; 45 x 10, 10

    Glute ham raise
    BW x 10, 10, 10

    Lex extension
    2 sets
    95 x 10 ; 80 x 10 ; 65 x 10

    Leg Raises
    BW x 10, 10, 10

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