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Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
thank you bro... im really happy with the progress but its only just begun!
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Kobe2444
New member
What are you gonna aim for now since you've already almost met your goal half way through.?
21"GunSalute
New member
Hey i think i see my road on that map, oh wait a minute its just your veins lol. Damn man looking big and lean, and yeah the vascularity is badass. Great work bro, and only threw 3 weeks, damn. Keep killin it bro!
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lolll thanks bro... im really happy with the progress but i still have a long way to go!
Day 27 - More Strength Gains!!
I am definitely feeling much much better and it is really showing in my workouts... I have been feeling extra strong and continually see increases in strength and size...
Today was another strong workout. I started with 35 minutes on the elliptical for 4.25 miles on level 8. Then I did 35 minutes on the stairclimber for 5 miles on level 13 and i finished it off with the bike for 3 miles on level 8 for 10 minutes.
Today was back and triceps.
Superset: Seated cable back extension row - 220x10, 230x10, 230x10, 240x10
Wide grip back pushups - 30,30,30
Superset: Wide grip (side connector) lat pulldown - 200 x 10, 210x10, 210x10, 220x10
Cybex machine single-arm tricep extension - 70x10, 70x10, 70x10, 75x10
Superset: Single arm rotary upper back - 220x10, 235x10, 250x10, 250x10
Lower back weighted back extensions - 45x12, 45x12, 45x12
Superset: Bodymaster hammer strength low row (10 second negatives) - 45x10, 45x10, 45x10, 45x10
Standing overhead tricep bar extension - 110x10, 110x10, 110x10, 110x10
Lay - down overhead tricep curl bar extrension - 110x10, 110x10, 110x10, 110x10
Wide grip side connector tricep extension - 177x10, 177x10, 177x10, 189x10
So I started off with a superset of cable seated back extension rows and wide grip back pushups. I started off the back rows at my previous PR of 220x10... I smashed that pr getting up to 240 my last set.
I like the back pushups because they really put a high concentration on your mid back area... I do the push ups with my fingers facing out on a very wide grip and do them nice and controlled and just feel it all through my back... Its a really nice complimentary exercise...
Next i did very controlled wide grip lat pulldowns and the cybex machine seated tricep extensions with a single arm instead of simotaneous.
I really wanted to do more of a concentration than super heavy on the lat pulldowns because I really want to shred my back and get that nice V shape going... 220 x 10 is my PR which I did do on the last set but I went for more controlled exercise on this one...
I have never done the tricep machine single armed and it was great... I noticed a big difference in how it felt on my triceps and will continue to add this into my workout...
Next I did single arm rotary upper back and weighed back extensions... I went straight for PR weight on the single arm rotary and it was not too hard for me... I maxed out the weight on the machine the last two sets at 250 x 10...
I did all my lower back extensions with a 45lb. plate...
Next I did a tough one on the bodymaster low row... The 10 second negatives are really tough... I did all four sets at 45 x 10... I was looking forward to this exercise but also knew it would be very difficult and it was but it was definitely worth it...
I superset these with standing overhead tricep extensions with a curl bar... These are always nice and controlled and 110 is very nice weight for these...
Next I did lay down overhead tricep extensions... These are very controlled and really shape the triceps nicely...
I finished with wide grip tricep extensions... This is an extremely wide grip while gripping side connectors on a pulldown bar. I had to add dumbbell weight to the cables for these and got up to 189 on them...
This workout went very well... I moved through it at a quicker pace to really push my muscular endurance... Sometimes its good to do this and shock the muscles... When I lift really heavy I normally rest about 2 minutes in between sets but today I was more along the lines of 45 seconds... I like to mix this in when I can... Its obviously more difficult on chest days or shoulder days when the weight is just so heavy so back and tricep days are easier to incorporate them in.... I am feeling very vascular and very strong. I still feel like I have a bit of water and it bothers me but I am extremely happy with most everything... I always find things that need mprovement and it motivates me to keep working harder.... I will continue to push harder and harder and makes as much progress as possible. All feedback appreciated!
I am definitely feeling much much better and it is really showing in my workouts... I have been feeling extra strong and continually see increases in strength and size...
Today was another strong workout. I started with 35 minutes on the elliptical for 4.25 miles on level 8. Then I did 35 minutes on the stairclimber for 5 miles on level 13 and i finished it off with the bike for 3 miles on level 8 for 10 minutes.
Today was back and triceps.
Superset: Seated cable back extension row - 220x10, 230x10, 230x10, 240x10
Wide grip back pushups - 30,30,30
Superset: Wide grip (side connector) lat pulldown - 200 x 10, 210x10, 210x10, 220x10
Cybex machine single-arm tricep extension - 70x10, 70x10, 70x10, 75x10
Superset: Single arm rotary upper back - 220x10, 235x10, 250x10, 250x10
Lower back weighted back extensions - 45x12, 45x12, 45x12
Superset: Bodymaster hammer strength low row (10 second negatives) - 45x10, 45x10, 45x10, 45x10
Standing overhead tricep bar extension - 110x10, 110x10, 110x10, 110x10
Lay - down overhead tricep curl bar extrension - 110x10, 110x10, 110x10, 110x10
Wide grip side connector tricep extension - 177x10, 177x10, 177x10, 189x10
So I started off with a superset of cable seated back extension rows and wide grip back pushups. I started off the back rows at my previous PR of 220x10... I smashed that pr getting up to 240 my last set.
I like the back pushups because they really put a high concentration on your mid back area... I do the push ups with my fingers facing out on a very wide grip and do them nice and controlled and just feel it all through my back... Its a really nice complimentary exercise...
Next i did very controlled wide grip lat pulldowns and the cybex machine seated tricep extensions with a single arm instead of simotaneous.
I really wanted to do more of a concentration than super heavy on the lat pulldowns because I really want to shred my back and get that nice V shape going... 220 x 10 is my PR which I did do on the last set but I went for more controlled exercise on this one...
I have never done the tricep machine single armed and it was great... I noticed a big difference in how it felt on my triceps and will continue to add this into my workout...
Next I did single arm rotary upper back and weighed back extensions... I went straight for PR weight on the single arm rotary and it was not too hard for me... I maxed out the weight on the machine the last two sets at 250 x 10...
I did all my lower back extensions with a 45lb. plate...
Next I did a tough one on the bodymaster low row... The 10 second negatives are really tough... I did all four sets at 45 x 10... I was looking forward to this exercise but also knew it would be very difficult and it was but it was definitely worth it...
I superset these with standing overhead tricep extensions with a curl bar... These are always nice and controlled and 110 is very nice weight for these...
Next I did lay down overhead tricep extensions... These are very controlled and really shape the triceps nicely...
I finished with wide grip tricep extensions... This is an extremely wide grip while gripping side connectors on a pulldown bar. I had to add dumbbell weight to the cables for these and got up to 189 on them...
This workout went very well... I moved through it at a quicker pace to really push my muscular endurance... Sometimes its good to do this and shock the muscles... When I lift really heavy I normally rest about 2 minutes in between sets but today I was more along the lines of 45 seconds... I like to mix this in when I can... Its obviously more difficult on chest days or shoulder days when the weight is just so heavy so back and tricep days are easier to incorporate them in.... I am feeling very vascular and very strong. I still feel like I have a bit of water and it bothers me but I am extremely happy with most everything... I always find things that need mprovement and it motivates me to keep working harder.... I will continue to push harder and harder and makes as much progress as possible. All feedback appreciated!
Bro, let me just say your log makes all other logs look like Kindergarten projects...you are so detailed, meticulous, and consistent...obviously an extremely disciplined individual that is driven beyond anyone I have ever seen! You are an inspiration to many of us brother, at least to me. I will also say that if there is anyone I would be seeking advice on nutrition and cycles you would be the one, phenomenal log, progress, and dedication my brother...very proud of you if it matters, you make us all proud...and wanting to achieve what you are! Keep it up, you have nothing but success coming your way!
Sent from my DROID BIONIC using EliteFitness
Sent from my DROID BIONIC using EliteFitness
To hear you say you are proud of me matters VERY MUCH to me bro... I really appreciate that and that just encourages me to work even harder... I always appreciate your support and being a good friend to me...
I think working in finance so long has really made me meticulous with my documentation... =) I will say this... I log every single calorie I eat and everything I do daily at the gym and it really helps in so many ways... It helps to obviously keep track of progress but it helps when I make a change to find out what is effective and what may need changed throughout...
I appreciate all your kind words brother! Thank you!
You know me...all from the heart my brother! Shit, you make me work harder...when I observe your progress pics it makes me just want to hit cardio at that very moment...a true inspiration bro, that is what you are!
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