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Things should get interesting now with the Var and proviron in the mix
Very very interesting brotha!! =) Im looking for some granite like shred...
Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
Very very interesting brotha!! =) Im looking for some granite like shred...
Day 19 - More Strength and Shred!!
So today I felt pretty good when I got up... I was pretty hyped about my strength increase from yesterday and I was ready to see if it carried over to today...
I was also happy today because I felt like I was holding less water and felt less bloated... I realize that on this cycle there is going to be some slight retention and I have to make a few sacrifices here but I try to keep it to as minimal as I can... I think for the most part, everything is looking pretty dry but trust me, a guy like me notices everything little thing and I analyze everything I do... I tweaked a few things in my diet as well... Nothing too major but a few things I think will be of assistance...
So today for cardio I started with a long stairclimb. I did 50 minutes on the stairclimber on level 13 and had a really nice sweat going... Then it was CIRCUIT TIME... This was another hardcore circuit... Here is the layout...
Start the treadmill at 12.0 mph... I did 5 sprints, 30 seconds, rest 30 and so on... Then I jump off the treadmill and do 25 burpees... Then back for 5 sprints, back to burpees... This was a 4 set circuit and by the end, I was definitely feeling it! so in total, 20 sprints and 100 burpees... this was all continuous movement too... the only rest i had was in between sprints or switching from treadmill to ground... I really feel it is important to start incorporating more circuits like this to give my body a shock and also because running over and over and over, the same long distance run is not doing as much because my body is adapting to it so i like to mix all of these in and I can really tell the benefit of it...
So today was shoulders and traps and I knew from my first set of shoulders today that it was going to be a really strong day... I started with a super set of smith machine shoulder presses and dumbbell alternate arm straight arm forward lateral raises...
My PR on smith shoulder presses was 215 x 10 so I decided to just go ahead and start with that to assess where my strength had moved since I last did these... I felt like i didn't get much out of the first set because I threw it up there so easy... So the next two sets I did 220 x 10 and I felt I could hit 225 x 10 and nailed it... 225 x 10 on smith machine shoulder presses... To me, thats big weight... Too be honest, I think I could have gone up to 230 on it but I was very happy with 225...
I did my first three sets of forward lateral raises at 65 x 10 and finished at 70 x 10, which was another PR for me... People were looking at me like I was nuts on this... Thats a lot of weight for foward lateral raises!
Next superset I did was standing dumbbell shoulder presses with a 10 second negative on each rep and standing dumbbell straight arm side lateral raises... I did my first set of negatives at 45 x 10 and did the next three seat at 50 x 10... I have noticed a lot of extra muscle growth from incorporating negatives in my routine and it gives a lot of extra muscular endurance as well, which is very nice...
I did all four sets of straight arm side lateral raises at 50 x 10... My vascularity on these is nothing short of amazing... These are very difficult and that is big weight for these and it definitely gets my shoulders going!
Next I did a superset of alternate arm dumbbell shoulder presses and the bodymaster bent arm lateral raise machine. My PR on alternate arm dumbbell presses was 70 x 10, so I started with that weight... I moved to 75 x 10 the next two sets and finished with a new PR of 80 x 10 on alternate arm shoulder presses... That is such a big increase on a very difficult exercise...
I started the bent arm lateral raise machine at 140 x 10 the first two sets, then moved to 145 x 10 and finished at 150 x 10, which was the max weight of the machine and a new PR...
Next I did dumbbell shrugs... I did all four sets at 130 x 10, nice and smooth reps and definitely saw a lot of improvement in my traps...
I finished on the rotary shoulder press machine. I did all four sets at 205 x 10...
This workout was such a great success today... I had so much increase in power on my lifts... I felt great and I also was very happy with the feeling of less water as well... I have a few pics from today as well... All feedback appreciated!!
So today I felt pretty good when I got up... I was pretty hyped about my strength increase from yesterday and I was ready to see if it carried over to today...
I was also happy today because I felt like I was holding less water and felt less bloated... I realize that on this cycle there is going to be some slight retention and I have to make a few sacrifices here but I try to keep it to as minimal as I can... I think for the most part, everything is looking pretty dry but trust me, a guy like me notices everything little thing and I analyze everything I do... I tweaked a few things in my diet as well... Nothing too major but a few things I think will be of assistance...
So today for cardio I started with a long stairclimb. I did 50 minutes on the stairclimber on level 13 and had a really nice sweat going... Then it was CIRCUIT TIME... This was another hardcore circuit... Here is the layout...
Start the treadmill at 12.0 mph... I did 5 sprints, 30 seconds, rest 30 and so on... Then I jump off the treadmill and do 25 burpees... Then back for 5 sprints, back to burpees... This was a 4 set circuit and by the end, I was definitely feeling it! so in total, 20 sprints and 100 burpees... this was all continuous movement too... the only rest i had was in between sprints or switching from treadmill to ground... I really feel it is important to start incorporating more circuits like this to give my body a shock and also because running over and over and over, the same long distance run is not doing as much because my body is adapting to it so i like to mix all of these in and I can really tell the benefit of it...
So today was shoulders and traps and I knew from my first set of shoulders today that it was going to be a really strong day... I started with a super set of smith machine shoulder presses and dumbbell alternate arm straight arm forward lateral raises...
My PR on smith shoulder presses was 215 x 10 so I decided to just go ahead and start with that to assess where my strength had moved since I last did these... I felt like i didn't get much out of the first set because I threw it up there so easy... So the next two sets I did 220 x 10 and I felt I could hit 225 x 10 and nailed it... 225 x 10 on smith machine shoulder presses... To me, thats big weight... Too be honest, I think I could have gone up to 230 on it but I was very happy with 225...
I did my first three sets of forward lateral raises at 65 x 10 and finished at 70 x 10, which was another PR for me... People were looking at me like I was nuts on this... Thats a lot of weight for foward lateral raises!
Next superset I did was standing dumbbell shoulder presses with a 10 second negative on each rep and standing dumbbell straight arm side lateral raises... I did my first set of negatives at 45 x 10 and did the next three seat at 50 x 10... I have noticed a lot of extra muscle growth from incorporating negatives in my routine and it gives a lot of extra muscular endurance as well, which is very nice...
I did all four sets of straight arm side lateral raises at 50 x 10... My vascularity on these is nothing short of amazing... These are very difficult and that is big weight for these and it definitely gets my shoulders going!
Next I did a superset of alternate arm dumbbell shoulder presses and the bodymaster bent arm lateral raise machine. My PR on alternate arm dumbbell presses was 70 x 10, so I started with that weight... I moved to 75 x 10 the next two sets and finished with a new PR of 80 x 10 on alternate arm shoulder presses... That is such a big increase on a very difficult exercise...
I started the bent arm lateral raise machine at 140 x 10 the first two sets, then moved to 145 x 10 and finished at 150 x 10, which was the max weight of the machine and a new PR...
Next I did dumbbell shrugs... I did all four sets at 130 x 10, nice and smooth reps and definitely saw a lot of improvement in my traps...
I finished on the rotary shoulder press machine. I did all four sets at 205 x 10...
This workout was such a great success today... I had so much increase in power on my lifts... I felt great and I also was very happy with the feeling of less water as well... I have a few pics from today as well... All feedback appreciated!!
you should do workout vids... maybe one day you will want to look back at them when you are like 80yrs old and grey, or show your kids, or your grandkids or whatever...
a pic is worth a thousand words... but a video is worth a thousand pics...
whenever im leaning towards PRs i like to take vids... i guess mostly so i can make form adjustments as needed (mirrors are very poor for this on any of the important lifts)... but when u deload its also nice to look back and get motivated for the next blast/cycle/competition or whatever...
a pic is worth a thousand words... but a video is worth a thousand pics...
whenever im leaning towards PRs i like to take vids... i guess mostly so i can make form adjustments as needed (mirrors are very poor for this on any of the important lifts)... but when u deload its also nice to look back and get motivated for the next blast/cycle/competition or whatever...
I agree with moya. Do some vids bro!!!!!
Looking good in your pics too man. But just one thing, LEAVE THE FUKIN GLOVES AT HOME BRO!!!!! lol Get some f-in calluses on them hands!!!! lmao
lookin forward to them vids. Grats on the 225 smith presses too. Thats pretty beast
Looking good in your pics too man. But just one thing, LEAVE THE FUKIN GLOVES AT HOME BRO!!!!! lol Get some f-in calluses on them hands!!!! lmao
lookin forward to them vids. Grats on the 225 smith presses too. Thats pretty beast
thanks you two fucking smartasses!! lollll my hands are so fucked up from the beating they took lifting outside in all the fucked up weather conditions so i neef the fucking gloves!!
i think the vids are a good idea... im not superman strong but ive never been anywhere near this strength wise so it would be good to look back at...
i appreciate you guys support minus the smart ass fucking remarks... lollll
Sent from my Samsung Galaxy
i think the vids are a good idea... im not superman strong but ive never been anywhere near this strength wise so it would be good to look back at...
i appreciate you guys support minus the smart ass fucking remarks... lollll
Sent from my Samsung Galaxy
haha just givin ya a hard time bro.
and ya you should do the vids for sure. Im not superman strong by any means either. Ive done a few videos. But I should do them more often. I put up 350 on flat last cycle, I wasnt even thinking of trying to max out that day otherwise I would of brought a camera. Would of been sweet to have. Especially when you get to the point where you can look back at yourself and just laugh at the weight you were using all those years ago.
its all good man! you always make me fucking laugh... im definitely going to do them sometime soon though... its a great idea... thats a huge bench man! i haven't maxed in a long time but i would love to get 300... i definitely want to have it to look back on though... its one thing to tell a story but its a whole other thing to show it!
RADAR
Well-known member
Hey Dylan i agree with them , you need at least some pics for old times sake, That was my problem i never took pics because i felt they were demished, the reason i feel this way i found the family album and every pic of me with a GF or at the prom my mom cut it out so there's nothing but me in the pic, there's nothing to show my past life ,so i just developed that "fuck it" attitude.
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