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Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
thanks bro! yeah they are getting really strong really fast... triceps are the easiest muscles to develop but I guess I never realized the strength I had in them... I hate to say that I took it easy on them because that's not the case, but I think I had more in me with them than I realized...
Day 11 - More Big Strength Gains!!
Today I slept a little longer than I wanted... For some reason if I sleep over 6.5 hours then I just feel sluggish... Once I got myself out of bed I felt good though...
I can really see the added size to my chest and arms... I have to sacrifice a small amount of shred on my abs while I am adding the size but its not too much... You know that I will correct any amount that may be lost once the cycle is over... I desperately want to hit that 205-210 mark and have 6% body fat and I will do it!
I can see the S4 starting to kick in as my muscles are really getting hard and the vascularity is amazing...
So today's cardio was a bit different... I did a one hour elliptical for 8 miles on level 8... Today I decided to do the old prison yard circuit... I have not done this in quite a while because it brings back odd memories but I used to do this 7 days a week (more extensive than I did today) and it just shred the fuck out of me... This is a four set routine... It takes about 20 minutes to complete... I will continue to add to this and get it really intense... Today was just the start... So I start with 25 up downs... These are flat out just tough... Good old football practice up downs... After the up downs you need about 10 seconds to catch your fcking breath... Then I drop down to plank position and do 100 quick leg sprints... Then I pop up and do 30 scissor jumps and finish with 100 jumping jacks... I did four sets of these... Then I finished with a set of 25 burpees... Now this will change once I get back in the flow of it... I normally would do sets of 25 butt kick jumps (jump as high as possible and kick yourself in the butt on your jump) and would actually do 200 consecutive burpees... I will work back up to that but this was a good start to it!
Today's workout was chest and biceps... I was looking for some big strength gains on this one and got what I was looking for...
I started with regular bench press... I have just been stuck at 210 and 215 for 10 now for about a month... My first three sets I did 210 x 10 and finished with 215 x 10... I know what my problem is with this particular exercise... I have a mental block... On my last set I was thinking about all kinds of other shit and pushed the set up like it was nothing... I mean, yesterday I was doing tricep close grip bench at 215 x 10... Next week I will break this stubborn PR on my bench press...
I was extremely motivated after this set and it showed the rest of my workout...
I next did a superset of simotaneous dumbbell side arm hammer curls (10 second negatives) with dumbbell flies...
The negatives sets were crazy... The veins that I was seeing I didn't know even existed... I had one of the most monstrous veins from the top of my arm down to my elbow... When I was doing the negatives, and holding them 10 seconds on the way down, this vein was the most insane thing I have ever seen... These sets were so damn tough but they are going to help with my bicep growth so much...
I started dumbbell flies at 80 x 10, which is my PR... I was determined to get 85 x 10 on these and I did it... That is a huge number for flies... I was very proud of this one...
Next I did inverted grip curls on the cable machine... I started at 130 x 10 which was my previous PR... I did this two sets and the last 2 I did 140 x 10... I felt like my fcking skin was ripping off on these but my biceps were looking damn good...
Next I did a superset of smith machine wide inverted grip inclines and single arm dumbbell bent over iso curls... I started the smith invert inclines at 165 x 10 and did the first three sets on that weight and finished at 175 x 10... those really burnt my chest...
I started the dumbbell iso curls at 65 x 10 the first three sets and finished at 70 x 10... My biceps are getting very strong and I am loving it... those are big time numbers on curls...
Next I did the rotary chest press machine... I started at 205 x10, then went to 220 x 10, then to 235 x 10 and then I though fck it, i'll go for 250, which is the max weight the machine has... I nailed it... I was only resting 30 seconds on each set and my previous pr on this was 220 x 10, so this was an awesome increase for me...
I finished with the seated cybex curl machine with a hammer curl grip... I really pressed hard on my biceps on this... I like this because its so controlled and really works your biceps great... This is the best bicep machine I have ever used... I did all four sets at 100 x 10...
Today's workout was very strong and I am seeing a lot of improvement each and everyday... I am extremely happy with the progress and will continue to keep pushing harder and harder each and every day! All feedback appreciated!!
Today I slept a little longer than I wanted... For some reason if I sleep over 6.5 hours then I just feel sluggish... Once I got myself out of bed I felt good though...
I can really see the added size to my chest and arms... I have to sacrifice a small amount of shred on my abs while I am adding the size but its not too much... You know that I will correct any amount that may be lost once the cycle is over... I desperately want to hit that 205-210 mark and have 6% body fat and I will do it!
I can see the S4 starting to kick in as my muscles are really getting hard and the vascularity is amazing...
So today's cardio was a bit different... I did a one hour elliptical for 8 miles on level 8... Today I decided to do the old prison yard circuit... I have not done this in quite a while because it brings back odd memories but I used to do this 7 days a week (more extensive than I did today) and it just shred the fuck out of me... This is a four set routine... It takes about 20 minutes to complete... I will continue to add to this and get it really intense... Today was just the start... So I start with 25 up downs... These are flat out just tough... Good old football practice up downs... After the up downs you need about 10 seconds to catch your fcking breath... Then I drop down to plank position and do 100 quick leg sprints... Then I pop up and do 30 scissor jumps and finish with 100 jumping jacks... I did four sets of these... Then I finished with a set of 25 burpees... Now this will change once I get back in the flow of it... I normally would do sets of 25 butt kick jumps (jump as high as possible and kick yourself in the butt on your jump) and would actually do 200 consecutive burpees... I will work back up to that but this was a good start to it!
Today's workout was chest and biceps... I was looking for some big strength gains on this one and got what I was looking for...
I started with regular bench press... I have just been stuck at 210 and 215 for 10 now for about a month... My first three sets I did 210 x 10 and finished with 215 x 10... I know what my problem is with this particular exercise... I have a mental block... On my last set I was thinking about all kinds of other shit and pushed the set up like it was nothing... I mean, yesterday I was doing tricep close grip bench at 215 x 10... Next week I will break this stubborn PR on my bench press...
I was extremely motivated after this set and it showed the rest of my workout...
I next did a superset of simotaneous dumbbell side arm hammer curls (10 second negatives) with dumbbell flies...
The negatives sets were crazy... The veins that I was seeing I didn't know even existed... I had one of the most monstrous veins from the top of my arm down to my elbow... When I was doing the negatives, and holding them 10 seconds on the way down, this vein was the most insane thing I have ever seen... These sets were so damn tough but they are going to help with my bicep growth so much...
I started dumbbell flies at 80 x 10, which is my PR... I was determined to get 85 x 10 on these and I did it... That is a huge number for flies... I was very proud of this one...
Next I did inverted grip curls on the cable machine... I started at 130 x 10 which was my previous PR... I did this two sets and the last 2 I did 140 x 10... I felt like my fcking skin was ripping off on these but my biceps were looking damn good...
Next I did a superset of smith machine wide inverted grip inclines and single arm dumbbell bent over iso curls... I started the smith invert inclines at 165 x 10 and did the first three sets on that weight and finished at 175 x 10... those really burnt my chest...
I started the dumbbell iso curls at 65 x 10 the first three sets and finished at 70 x 10... My biceps are getting very strong and I am loving it... those are big time numbers on curls...
Next I did the rotary chest press machine... I started at 205 x10, then went to 220 x 10, then to 235 x 10 and then I though fck it, i'll go for 250, which is the max weight the machine has... I nailed it... I was only resting 30 seconds on each set and my previous pr on this was 220 x 10, so this was an awesome increase for me...
I finished with the seated cybex curl machine with a hammer curl grip... I really pressed hard on my biceps on this... I like this because its so controlled and really works your biceps great... This is the best bicep machine I have ever used... I did all four sets at 100 x 10...
Today's workout was very strong and I am seeing a lot of improvement each and everyday... I am extremely happy with the progress and will continue to keep pushing harder and harder each and every day! All feedback appreciated!!
Sick ass workout bro! 200 burpees and you would be speaking at my funeral lol you're nuts man! You'll kill that bench pr no sweat, just clear your mind and breath it out bro, keep it up!
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Sent from my Droid using EliteFitness
Dylan that sounds alot like the work I was doing when I did Insanity after my hernia surgery. That shit is brutal bro! Nice work! 2 Rounds of that shit and I was ready to get back to lifting bro.
Kobe2444
New member
Good Job Dylan keep up the good work! Changing up that cardio will help alot to im sure! I will be following since I won't have shit to do for about a week :/ lol keep it up!!!
Oh yeah wussup with that chick? Have you closed it out yet? Lol c'mon man your stallin either with details or closing it out! Haha
Oh yeah wussup with that chick? Have you closed it out yet? Lol c'mon man your stallin either with details or closing it out! Haha
thanks bro... its always good to shock your body... that produces excellent results...
trust me, as soon as i do, there will be an update... i haven't seen her again yet and since we had someone quit at work im stuck working overtime but soon my friend, soon! =)
bro, when I was in a place where I had no equipment (i won't get into detail about this) but I had nothing to work with for a long time, the amounts of cardio I did would have blown you away... It makes what I do now look like nothing... This was all outside, mind you, in fierce conditions... through a winter of below zero weather, in snow, ice, then through terribly hot summers, rain, thunder, lightning, whatever... 200 consecutive burpees was like 1/20th of my total routine... I was doing those CONSECUTIVELY every day of the week and like I said, that was like a warmup... =) They cut you up quick too...
sounds like something right up my alley bro! Cardio always gets me so jacked to lift!
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