Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!

[dylangemelli]

Day 66 - PCT Day 3

Today I felt great when I woke up... I feel very energized and very light... My body is still a bit sore but otherwise I am feeling really good...

Cardio was great today... I started with a 6 mile at 8.0 mph for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 8 for 15 minutes... I definitely sweat a lot but I was feeling really good after cardio and ready to get at the weights...

Today was shoulders and biceps...



Superset: Standing barbell shoulder press - 145x10, 150x10, 150x10, 155x10
Alternate arm dumbbell side arm hammer curls - 45x10, 50x10, 50x10, 55x10

Dumbbell simotaneous straight arm lateral raise up and in - 25x10, 25x10, 25x10, 25x10

Tripleset: Single arm over the knee dumbbell curl - 70x10, 75x10, 75x10, 80x10
Standing inverted grip bar shoulder press - 100x10, 110x10, 110x10, 110x10
Close grip curls - 105x10, 105x10, 105x10, 105x10

Standing shoulder free weight figure 8's - 45x10, 45x10, 45x10, 45x10

Cable single arm rope curl - 75x10, 75x10, 80x10, 85x10



I started with a superset of standing barbell shoulder presses and alternate arm dumbbell side arm hammer curls... I got up to 155x10 on standing barbell shoulder presses and up to 55 x10 on the curls... These were both very strong and I was very happy with the start of the workout....

Next was a very difficult exercise... Its a standing straight arm lateral raise but once you take your arms up for the lateral raise, then you take them on a line in and then back out and down... These were very difficult and I am definitely going to start incorporating these into my workouts more often...

Next I did a triple set... It started with single arm over the knee dumbbell curls... I got up to 80x10, which was a very nice accomplishment... I alternated that with standing bar inverted grip shoulder presses... These are akward but work the shoulders very nicely... I got up to 110x10... I alternated both of these with close grip curls... I got up to 105x10 on these... Those were very tough but had my biceps feeling great..

Next I did free weight shoulder figure 8's... These are awesome... They are very difficult but they worked my shoulders so nicely... I did these with a 45lb. plate... It can fatigue your shoulders but if you can push through as I did, they are so beneficial...

I finished with single arm cable rope curls... I got up to 85 x10 on these and it was a great finish to my workout...



This was a really great workout... My strength was great throughout as well as my endurance and energy... I feel nice and light but am maintaining my weight... I am definitely cutting up more and that just puts me in such a better mind set... I am very happy with how things are going and will do everything I can to ensure that continuous progress is being made... I am pushing harder and harder everyday... All feedback appreciated!!

 

[dylangemelli]

Day 68 - PCT Day 5

Sorry for the missed update yesterday... I got a nasty headache later in the day and just was not up to staring at the computer any longer than I had to... I still had the fcking headache today and my body was a bit sore for a while as well... I'm not sure why I have been experiencing soreness and tightness lately... I am pretty sure I need a massage and am definitely going to get one soon...

Cardio today was strong... I started with a 2 mile run at 8.0 mph for 15 minutes... Then I did the elliptical for 5.5 miles on level 8 for 45 minutes and finished on the stairclimber for 2.25 miles on level 13 for 15 minutes... My endurance has been excellent lately... My shins are still giving me problems every now and then so I have to take a day or two in between runs and had to stop earlier than I wanted because I wanted to preserve my shins for my longer runs the rest of the week... I just simply love to run and I shred so much running so I want to be able to do it as much as possible...

Today was chest and triceps and was a very strong workout...



Bench press - 225x10, 225x10, 230x10, 235x10

Superset: Barbell overhead tricep extension - 95x10, 100x10, 105x10, 110x10
Hammer grip dumbbell bench press - 90x10, 90x10, 90x10, 90x10

Superset: Dumbbell arnold bench press - 90x10, 90x10, 90x10, 90x10
Single-arm dumbbell tricep kicks - 60x10, 70x10, 75x10, 75x10

Alternate arm bodymaster pec machine - 100x10, 100x10, 100x10, 100x10

Straight bar cable tricep extension - 185x10, 185x10, 185x10, 185x10

Single-arm cable hammer grip tricep extension - 60x10, 65x10, 70x10, 70x10



I started with bench press and was able to hit my previous PR at 235x10... I felt strong on the last set... Everytime I bench, the first set is a bit difficult but by the time I get to the last set I always feel like I could do more...

Next I superset overhead tricep extensions and hammer grip dumbbell bench press... Doing barbell overhead tricep extensions is kind of awkward but it hits the triceps very nicely... I got up to 90x10 on hammer grip dumbbell bench which is very strong...

I was impress with the next superset because I was able to do arnold bench presses at 90x10 all four sets after doing all the other very heavy chest exercises... It was tough but I was able to do all four sets at this weight... I also got up to 75x10 on single arm tricep kicks which is very strong weight...

Next I did the pec machine with alternate arms... I felt like this was much more effective than doing both arms at the same time or single arm sets... When you alternate arms it just tears your chest up in a good way... I will be doing this more often...

Next I did cable straight bar tricep extensions... I had to add 35 lbs. to the cable machine for these and they were tough but I did all four sets at 185x10...

I finished with single arm hammer grip tricep extensions... this was a great finish to the workout and I was able to get to 70x10...



This was a very strong workout and I am very pleased with how strong I am feeling... I feel very strong and my endurance is excellent... I feel light and shredded and am working hard to shred as much as possible... I am still not even close to where I want to be but I am definitely headed in the right direction... I will just continue to work as hard as I can to make more progress each and every day... All feedback appreciated!

 

[Kobe2444]

Still killin it man, it takes strong will to go in there with a fuckin migrane, I don't think I could do it! Keep up the good work!

 

[oxymoron]

Looking good bro. Your on the home stretch! With your attitude and ethic you'll no doubt keep making gains thu pct.

Sent from my htc t-bolt using the elitefitness app.

 

[dylangemelli]

Still killin it man, it takes strong will to go in there with a fuckin migrane, I don't think I could do it! Keep up the good work!

thanks bro! i dont take days off... you know this! =)

 

[dylangemelli]

Looking good bro. Your on the home stretch! With your attitude and ethic you'll no doubt keep making gains thu pct.

Sent from my htc t-bolt using the elitefitness app.

thanks bro! i appreciate the support!

 

[dylangemelli]

Day 69 PCT Day 6

So today I felt much better... No more headache and I felt full of energy... I waited to go the gym until I finished my dvr of the federer vs. djokovic wimbledon match and I was even more amped since Federer won... I am having some soreness in my left shoulder but otherwise I am feeling great and very strong and energized...

Cardio was great today... I started with a 6 mile run on 8.0 mph for 45 minutes... Then I did 10 sprints at 12.0 mph with 30 second rests in between... I finished with the elliptical for 2.5 miles on level 8 for 20 minutes... I was feeling absolutely great today and was definitely ready to hit the weights...

Today was shoulders and biceps and was a very strong workout...



Superset: Dumbbell incline simotaneous curls - 50x10, 50x10, 50x10, 55x10
Standing dumbbell shoulder press - 70x10, 70x10, 70x10, 70x10

Superset: Cable single arm straight arm lateral raise - 30x10, 35x10, 40x10, 40x10
Cable single arm curl - 80x10, 80x10, 80x10, 85x10

Superset: Cable lay down overhead curl - 150x10, 160x10, 160x10, 160x10
Cable inverted bar curl - 150x10, 150x10, 150x10, 150x10

Barbell single arm shoulder push - 70x10, 75x10, 75x10, 80x10

Seated free-weight straight arm shoulder pull over - 45x12, 45x12, 45x12, 45x12



I started off with a difficult superset... I got up to 55x10 on simotaneous incline dumbbell curls and I did standing dumbbell shoulder presses at 70x10... The standing dumbbell presses are very tough and really got me going...

Next I did my straight arm lateral raises on the cable machine to really isolate my shoulders and it was very beneficial... I got up to 40 x10... I superset with single arm curls and got up to 85x10...

Next superset really got my biceps going... I did lay down overhead curls superset with inverted grip bar curls... I had to add 10 extra pounds to the cable machine for the lay down curls and got up to 160x10... I did all four sets of inverted grip curls at 150x10...

The next set was by far the toughest and I was able to set a PR on it... Single arm barbell shoulder pushes are so beneficial and I got up to 80x10... I was very happy with this and it definitely had my shoulders looking very shredded...

I finished with seated straight arm free weight shoulder pull overs... I did all four sets with a 45 lb. plate and that completed an excellent workout...



I was very pleased with todays workout for many reasons... I felt the best I have felt in a very long time in terms of stamina and endurance... The entire workout from the beginning of cardio to the last rep or weights, I felt very strong and energized... I love days like this and just felt great... It has me already looking forward to tomorrows workout! I am loving the progress and will continue to push harder every day! All feedback appreciated!!

 

[moya]

thanks bro! i dont take days off... you know this! =)

you might want to give it a shot once in a while...
i just took almost 3 months off (just did some light full body workouts once a week, did no squats or deads either) and came back with a 400++squat and am pretty much at a 500 dead still...
you dont always feel the effects of overtraining...
but then again you have a kush job at a desk if i remember... still might be worth a try now and then...

 

[liffalot]

Re: Day 69 PCT Day 6

I waited to go the gym until I finished my dvr of the federer vs. djokovic wimbledon match and I was even more amped since Federer won...!!

Fed is is the fucking man dude.

 

[moya]

i cant stand djokovic myself... no reason i guess i must be labeled a hater then fuck it... but he annoys me for some reason...