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i agree... the goal should always be to continue to make gains and everything should be thought out and planned to be able to do so...
Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
i agree... the goal should always be to continue to make gains and everything should be thought out and planned to be able to do so...
Day 54 - Hittin the shoulders hard!
Today I felt great and it really showed during my workout today... I feel nice and light but very strong as well...
I started off cardio with a twenty minute run and sprint circuit as I have been doing... I'm kind of frustrated with this because my endurance is great but my shins are still giving me trouble and I believe that will subside as soon I start PCT but its still frustrating because I want to just keep running! I then moved on to the elliptical for 40 minutes on level 8 for 5.25 miles... Then I did the stairclimber for 10 minutes on level 13... I finished with 4 sets of up downs, 25 each set... I definitely had a great cardio session and was ready to get after it with the weights...
Today was shoulder and traps and my strength was great! I am very happy with today's workout!
Superset: Hammer strength shoulder press - 250x10, 260x10, 260x10, 265x10
Dumbbell simotaneous lateral raise HOLDS - 20, 25, 25, 30 (30 second holds)
Superset: Dumbbell arnold press - 65x10, 65x10, 65x10, 70x10
Dumbbell simotaneous high row - 60x10, 60x10, 60x10, 65x10
Superset: Cable cross arm bent arm lateral raise - 50x10, 55x10, 55x10, 55x10
Cable cross arm rear delt - 50x10, 50x10, 55x10, 60x10
Cable single arm straight arm forward shoulder raise - 30x10, 35x10, 35x10, 40x10
Dumbbell shrugs - 150x10, 150x10, 150x10, 150x10
I started off setting a PR on my first two exercises of the day... I set a big PR on the hammer strength shoulder press... 265x10 was a huge PR... I also set a PR for 30 second dumbbell lateral raise holds with 30 lb. dumbbells... I was feeling very strong and my shoulders were looking great!!
I hit my previous PR weight on arnold presses of 70x10 and was able to get up to 65x10 on dumbbell simotaneous high rows...
The next superset I did was very tough... Two different cross arm cable exercises... I got up to 55x10 on bent arm lateral raises and 60 x10 on cross arm rear delts... These exercises complimented each other very well and had my traps feeling it like crazy!
Next I did cable straight arm forward shoulder raises... These really isolate the shoulder and work it well...
I finished with dumbbell shrugs at the max dumbbell weight of 150x10...
I was very happy with today's workout... I was able to set some great PR's and really worked my shoulders and traps well... I also feel much more shredded and it is just motivating me more and more... I am right at 201 and my body fat is dropping back down to where it belongs in the lower 6% range... I still have a lot of work to do but I am definitely headed in the right direction and will keep working harder and harder everyday! All feedback appreciated!!
Today I felt great and it really showed during my workout today... I feel nice and light but very strong as well...
I started off cardio with a twenty minute run and sprint circuit as I have been doing... I'm kind of frustrated with this because my endurance is great but my shins are still giving me trouble and I believe that will subside as soon I start PCT but its still frustrating because I want to just keep running! I then moved on to the elliptical for 40 minutes on level 8 for 5.25 miles... Then I did the stairclimber for 10 minutes on level 13... I finished with 4 sets of up downs, 25 each set... I definitely had a great cardio session and was ready to get after it with the weights...
Today was shoulder and traps and my strength was great! I am very happy with today's workout!
Superset: Hammer strength shoulder press - 250x10, 260x10, 260x10, 265x10
Dumbbell simotaneous lateral raise HOLDS - 20, 25, 25, 30 (30 second holds)
Superset: Dumbbell arnold press - 65x10, 65x10, 65x10, 70x10
Dumbbell simotaneous high row - 60x10, 60x10, 60x10, 65x10
Superset: Cable cross arm bent arm lateral raise - 50x10, 55x10, 55x10, 55x10
Cable cross arm rear delt - 50x10, 50x10, 55x10, 60x10
Cable single arm straight arm forward shoulder raise - 30x10, 35x10, 35x10, 40x10
Dumbbell shrugs - 150x10, 150x10, 150x10, 150x10
I started off setting a PR on my first two exercises of the day... I set a big PR on the hammer strength shoulder press... 265x10 was a huge PR... I also set a PR for 30 second dumbbell lateral raise holds with 30 lb. dumbbells... I was feeling very strong and my shoulders were looking great!!
I hit my previous PR weight on arnold presses of 70x10 and was able to get up to 65x10 on dumbbell simotaneous high rows...
The next superset I did was very tough... Two different cross arm cable exercises... I got up to 55x10 on bent arm lateral raises and 60 x10 on cross arm rear delts... These exercises complimented each other very well and had my traps feeling it like crazy!
Next I did cable straight arm forward shoulder raises... These really isolate the shoulder and work it well...
I finished with dumbbell shrugs at the max dumbbell weight of 150x10...
I was very happy with today's workout... I was able to set some great PR's and really worked my shoulders and traps well... I also feel much more shredded and it is just motivating me more and more... I am right at 201 and my body fat is dropping back down to where it belongs in the lower 6% range... I still have a lot of work to do but I am definitely headed in the right direction and will keep working harder and harder everyday! All feedback appreciated!!
You kill me with the strength in your shoulders D. 30sec holds lateral w 30lb DB's? Sick bro!
Day 55 - Getting my shred on!
Today I felt great again when I got up... I was a bit sore but I took a little forged joint repair and it definitely did the trick... Otherwise I was definitely feeling good!
Cardio was excellent today... I started with the elliptical for 60 minutes on level 8 for 7.75 miles... Then I did an up down and burpee circuit... 8 total sets, 4 of each at 25 each set... These really help to get that extra shred going... They are very difficult but they are very much worth the effort...
Today was back and triceps and was definitely a very successful workout...
Superset: Wide grip lat pulldown - 220x10, 220x10, 220x10, 230x10
Cable straight arm single arm back pull over - 75x10, 80x10, 80x10, 85x10
Superset: Cable straight arm back twist - 60x10, 65x10, 70x10, 75x10
lower back extension - 45x12, 45x12, 45x12
Superset: Low cable rope overhead tricep extension - 130x10, 140x10, 150x10, 160x10
Inverted grip cable tricep exension - 150x10, 160x10, 170x10, 175x10
Superset: Close grip bench - 225x10, 225x10, 225x10, 225x10
overhead medicine ball powerball throw - 25, 25, 25
Hanging dips - 25, 25, 25, 25
Dorsi flexor back extension - 330x10, 330x10, 330x10, 330x10
I started off with wide grip lat pulldowns... i got up to 230 x10 which was very nice and got my back warmed up well... I superset with single arm straight arm cable back pull overs... I really worked my back hard on these and got up to 85x10...
Next I tried something new with straight arm cable back twists... These really worked my back well and I was able to consistently increase weight throughout this set... I superset with back extensions with a 45lb. plate...
My next superset was very tough on my triceps... I started with rope overhead tricep extensions but I had the rope on the bottom so it increased the resistance a lot... Max weight on the cable is 150 and I was able to get up to 160x10... I superset with inverted tricep extensions and was able to get up to 175x10... I had to add weight on the cable for both of these exercises...
Next superset was close grip bench and overhead medicine ball power throws... I did 225 x10 on all four sets and that was very impressive to me especially considering I was doing this towards the end of my workout... I also did my sets of powerball throws for 25 each...
Next I did regular hanging dips... My triceps were really burning at this point but I did all four sets for 25...
I finished with the dorsi flexor back extension machine... I did all four sets on max weight of 330x10...
I was very happy with this workout... My energy level was very high and my strength was great... I really am pushing hard and doing everything I can to make improvements each workout... I felt very light today and am feeling more and more shredded everyday... I want to keep this momentum going stronger each and everyday... I am so determined to get as shredded as possible but still hold on to my size... Its going very good right now and I will do everything I can to improve everyday! All feedback appreciated!!
Today I felt great again when I got up... I was a bit sore but I took a little forged joint repair and it definitely did the trick... Otherwise I was definitely feeling good!
Cardio was excellent today... I started with the elliptical for 60 minutes on level 8 for 7.75 miles... Then I did an up down and burpee circuit... 8 total sets, 4 of each at 25 each set... These really help to get that extra shred going... They are very difficult but they are very much worth the effort...
Today was back and triceps and was definitely a very successful workout...
Superset: Wide grip lat pulldown - 220x10, 220x10, 220x10, 230x10
Cable straight arm single arm back pull over - 75x10, 80x10, 80x10, 85x10
Superset: Cable straight arm back twist - 60x10, 65x10, 70x10, 75x10
lower back extension - 45x12, 45x12, 45x12
Superset: Low cable rope overhead tricep extension - 130x10, 140x10, 150x10, 160x10
Inverted grip cable tricep exension - 150x10, 160x10, 170x10, 175x10
Superset: Close grip bench - 225x10, 225x10, 225x10, 225x10
overhead medicine ball powerball throw - 25, 25, 25
Hanging dips - 25, 25, 25, 25
Dorsi flexor back extension - 330x10, 330x10, 330x10, 330x10
I started off with wide grip lat pulldowns... i got up to 230 x10 which was very nice and got my back warmed up well... I superset with single arm straight arm cable back pull overs... I really worked my back hard on these and got up to 85x10...
Next I tried something new with straight arm cable back twists... These really worked my back well and I was able to consistently increase weight throughout this set... I superset with back extensions with a 45lb. plate...
My next superset was very tough on my triceps... I started with rope overhead tricep extensions but I had the rope on the bottom so it increased the resistance a lot... Max weight on the cable is 150 and I was able to get up to 160x10... I superset with inverted tricep extensions and was able to get up to 175x10... I had to add weight on the cable for both of these exercises...
Next superset was close grip bench and overhead medicine ball power throws... I did 225 x10 on all four sets and that was very impressive to me especially considering I was doing this towards the end of my workout... I also did my sets of powerball throws for 25 each...
Next I did regular hanging dips... My triceps were really burning at this point but I did all four sets for 25...
I finished with the dorsi flexor back extension machine... I did all four sets on max weight of 330x10...
I was very happy with this workout... My energy level was very high and my strength was great... I really am pushing hard and doing everything I can to make improvements each workout... I felt very light today and am feeling more and more shredded everyday... I want to keep this momentum going stronger each and everyday... I am so determined to get as shredded as possible but still hold on to my size... Its going very good right now and I will do everything I can to improve everyday! All feedback appreciated!!
21"GunSalute
New member
Once again nice progress brotha.Keep shreddin it up man!
Sent from my LS670 using EliteFitness
Sent from my LS670 using EliteFitness
Re: Day 55 - Getting my shred on!
How long does it take for the Forged Joint Repair to kick in? Thinking about using it and just wondering how instantaneous the relief is.
How long does it take for the Forged Joint Repair to kick in? Thinking about using it and just wondering how instantaneous the relief is.
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