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Fed is is the fucking man dude.
bro federer is my favorite athlete period... hes the fucking man
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Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
bro federer is my favorite athlete period... hes the fucking man
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well moya i guess me and you are both haters then because djokovic is one of my least favorite players... hes a cry baby about everything... i lost all respect for him at the 2009 australian open... he was the defending champion and he actually quit in a match because he wad getting his ass kicked and he said it was because of the heat... really, the fucking heat?? everyone else played through it and your the defending champion!! that was pathetic... federer can be number one again if he wins tomorrow... im fucking amped for that match
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The difference between a mediocre physique and having an elite one has a lot to do with those that can go to the gym when others wont, and will do whatever it takes to achieve their goals. Dylan, you are one of those on that level, and your results speak for themselves. Fighting through pain and illness to kill it!!
One of my favorite quotes fits you well...
"I will do what you wont today so I can do what you can't tomorrow"
One of my favorite quotes fits you well...
"I will do what you wont today so I can do what you can't tomorrow"
I really appreciate that Rick... I know you are the same way and that's why we have been able to accomplish what we have and also why we get along so well... Your input and support is very very valuable to me bro... I really appreciate it!
Day 70 - PCT Day 7
Today I felt great again when I woke up... I had a lot of energy and just an overall really good feeling... A lot of the soreness has gone away that I have been experiencing but I think I have hurt something in my left shoulder a bit... I have done the same thing many times when I lift really heavy on shoulders but hopefully when I start the tb-500 that will help me with it...
Cardio was great today... I started with the elliptical for 8 miles on level 8 for 60 minutes... Next I did 4 sets of up downs, 25 each set... Then I did a butt kick jump circuit... 8 sets of 25 with only 30 second rests in between... I finished with the bike for 3 miles on level 8 for 10 minutes... I was feeling great and definitely ready to hit the weights...
Today was back and traps and I went right after it!
Superset: Cable alternate arm bent arm lateral raise - 40x10, 40x10, 40x10, 40x10
Cable cross arm straight arm rear delt - 55x10, 60x10, 60x10, 60x10
Tripleset: Cable single arm straight arm hammer grip forward lateral raise - 35x10, 35x10, 40x10, 40x10
Standing dumbbell simotaneous back extension - 75x10, 80x10, 80x10, 85x10
Powerball overhead medicine ball throw - 25, 25, 25
Superset: Cable straight arm single arm back pull over - 80x10, 80x10, 80x10, 85x10
Rotary lat - 285x10, 285x10, 285x10, 285x10
Superset: Seated cable back row (5 second negatives)- 140x10, 140x10, 140x10, 140x10
Lower back extension - 45x12, 45x12, 45x12
Seated dumbbell shrugs - 130x10, 130x10, 130x10, 130x10
I started off with some very difficult exercises... The alternate arm cable bent arm lateral raises are no joke at all... It takes a lot of strength and stamina to do those and they isolate the traps so nicely... I got up to 40x10 on these... I superset with cable cross arm rear delts... These are very tough as well and I got up to 60x10 on these...
Next was a triple set... I started with single arm cable straight arm hammer grip forward lateral raises... These were very effective and I will be incorporating these more often... I superset with standing dumbbell back extensions and I got up to 85x10 and my back was feeling really good... I finished the triple set with overhead medicine ball power throws... I did all three sets for 25 each...
Next I did cable straight arm back pullovers and got up to 85x10... I superset with the rotary lat machine... I had to add an extra 35 lb. free weight to the machine and did all four sets at 285x10...
Next was a very difficult exercise... Cable rows with 5 second negatives... These shredded my back and were very effective... I did all four sets at 140 x10... I superset with lower back extensions...
I finished with seated dumbbell shrugs... I did all four sets at 130x10... It was a great finish to a very effective workout...
I am very pleased with the way pct is going... I am one week in now and have held steady at 201... My energy and endurance is just getting better and better and I am feeling really good... I will continue to work as hard as possible to not only maintain my gains but to be able to add to them as well... All feedback appreciated!!
Today I felt great again when I woke up... I had a lot of energy and just an overall really good feeling... A lot of the soreness has gone away that I have been experiencing but I think I have hurt something in my left shoulder a bit... I have done the same thing many times when I lift really heavy on shoulders but hopefully when I start the tb-500 that will help me with it...
Cardio was great today... I started with the elliptical for 8 miles on level 8 for 60 minutes... Next I did 4 sets of up downs, 25 each set... Then I did a butt kick jump circuit... 8 sets of 25 with only 30 second rests in between... I finished with the bike for 3 miles on level 8 for 10 minutes... I was feeling great and definitely ready to hit the weights...
Today was back and traps and I went right after it!
Superset: Cable alternate arm bent arm lateral raise - 40x10, 40x10, 40x10, 40x10
Cable cross arm straight arm rear delt - 55x10, 60x10, 60x10, 60x10
Tripleset: Cable single arm straight arm hammer grip forward lateral raise - 35x10, 35x10, 40x10, 40x10
Standing dumbbell simotaneous back extension - 75x10, 80x10, 80x10, 85x10
Powerball overhead medicine ball throw - 25, 25, 25
Superset: Cable straight arm single arm back pull over - 80x10, 80x10, 80x10, 85x10
Rotary lat - 285x10, 285x10, 285x10, 285x10
Superset: Seated cable back row (5 second negatives)- 140x10, 140x10, 140x10, 140x10
Lower back extension - 45x12, 45x12, 45x12
Seated dumbbell shrugs - 130x10, 130x10, 130x10, 130x10
I started off with some very difficult exercises... The alternate arm cable bent arm lateral raises are no joke at all... It takes a lot of strength and stamina to do those and they isolate the traps so nicely... I got up to 40x10 on these... I superset with cable cross arm rear delts... These are very tough as well and I got up to 60x10 on these...
Next was a triple set... I started with single arm cable straight arm hammer grip forward lateral raises... These were very effective and I will be incorporating these more often... I superset with standing dumbbell back extensions and I got up to 85x10 and my back was feeling really good... I finished the triple set with overhead medicine ball power throws... I did all three sets for 25 each...
Next I did cable straight arm back pullovers and got up to 85x10... I superset with the rotary lat machine... I had to add an extra 35 lb. free weight to the machine and did all four sets at 285x10...
Next was a very difficult exercise... Cable rows with 5 second negatives... These shredded my back and were very effective... I did all four sets at 140 x10... I superset with lower back extensions...
I finished with seated dumbbell shrugs... I did all four sets at 130x10... It was a great finish to a very effective workout...
I am very pleased with the way pct is going... I am one week in now and have held steady at 201... My energy and endurance is just getting better and better and I am feeling really good... I will continue to work as hard as possible to not only maintain my gains but to be able to add to them as well... All feedback appreciated!!
And Fed wins it again......he looked like the Federer of old against murray.....holy shat
And I second Ricks thoughts - I know how tough it is to get into the gym when youre feeling sick or lethargic or just when you're hella busy, but the guys that do it get the big payday when it comes to results.
Clearly, you're one of those guys.
that performance was fucking awesome... i was glued to the tv man... he was moving around like a teenager on the court... i did a writeup on federer in the sports forum...
thanks for the compliments and your continuous support bro... i truly appreciate it!
Day 72 - PCT Day 9 INTENSE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Today I felt great... I was feeling nice and light and full of energy... Very slight soreness in my shoulder but otherwise I felt great...
Cardio today was absolutely awesome... I started with a 6 mile run at 8.0 mph for 45 minutes... Then I went to 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 was feeling wonderful and was ready to hit the weights hard today...
Today was chest and triceps and I had a new concept I wanted to try... This was one of the most intense and difficult workouts I have done in a very long time...
Basically this was based on supersets of the same exercise, utilizing negatives on the first set and then immediately raising to the weight and doing the set at a normal pace... This is designed to shock the muscles and to push them to another level...
Superset: Dumbbell incline (5 second negatives) - 80x10, 80x10, 80x10, 80x10
Dumbbell incline - 100x10, 100x10, 100x10, 100x10
Superset: Dumbbell incline flies (5 second negatives) - 65x10, 65x10, 65x10, 65x10
Dumbbell incline flies - 80x10, 80x10, 80x10, 80x10
Superset: Cable T-Bar tricep pushdowns (5 second negatives) - 150x10, 150x10, 150x10, 150x10
Cable T-Bar tricep pushdowns - 185x10, 185x10, 185x10, 185x10
Superset: Cable rope overhead tricep extensions ( 5 second negatives) - 120x10, 120x10, 120x10, 120x10
Cable rope overhead tricep extensions - 150x10, 150x10, 150x10, 150x10
As I said, this was new concept that I wanted to try and it was amazing... It was very difficult and I felt like I really accomplished a lot when I was finished... I am hoping to see some more muscle growth with incorporating this because it really was a shock to the muscles and pushed them to their limits...
The first superset was so difficult because I was doing big weight on these... The negatives, if done properly, are so difficult and doing them at 80bs on dumbbells on incline is already big weight but then immediately supersetting that with 100's is brutal... My chest was definitely feeling worked when I finished this set...
I decided to really push my chest and do the next superset with chest again... This proved to be very difficult but I was able to complete it... Dumbbell flies on the incline are tough... I superset negatives at 65x10 and did the normal flies at 80x10... This was amazing weight on these and I was happy that I accomplished it and I was also very happy the chest portion of the workout was complete...
I did t bar cable tricep pushdowns next... I did the negatives at the cables max weight of 150 and I added a 35lb. plate for the regular pushdowns... My triceps were looking amazing after this set but they were definitely feeling it as well...
I finished with rope overhead tricep extensions... The negatives on these were amazing... I could just feel my triceps getting shredded on these... I was able to do the regular overhead extensions at 150x10 and was just feeling amazing that I was able to do this workout...
To be able to do this intense of a workout, especially in PCT is simply amazing... I am thrilled with this workout and will be incorporating this in from time to time just to shock my muscles and to push them to a new level... I am very happy with the progress I am making right now and just feel great... I am going to continue to push harder and harder and try to make as much progress as possible each and every day... I love it! All feedback appreciated!!
Today I felt great... I was feeling nice and light and full of energy... Very slight soreness in my shoulder but otherwise I felt great...
Cardio today was absolutely awesome... I started with a 6 mile run at 8.0 mph for 45 minutes... Then I went to 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 was feeling wonderful and was ready to hit the weights hard today...
Today was chest and triceps and I had a new concept I wanted to try... This was one of the most intense and difficult workouts I have done in a very long time...
Basically this was based on supersets of the same exercise, utilizing negatives on the first set and then immediately raising to the weight and doing the set at a normal pace... This is designed to shock the muscles and to push them to another level...
Superset: Dumbbell incline (5 second negatives) - 80x10, 80x10, 80x10, 80x10
Dumbbell incline - 100x10, 100x10, 100x10, 100x10
Superset: Dumbbell incline flies (5 second negatives) - 65x10, 65x10, 65x10, 65x10
Dumbbell incline flies - 80x10, 80x10, 80x10, 80x10
Superset: Cable T-Bar tricep pushdowns (5 second negatives) - 150x10, 150x10, 150x10, 150x10
Cable T-Bar tricep pushdowns - 185x10, 185x10, 185x10, 185x10
Superset: Cable rope overhead tricep extensions ( 5 second negatives) - 120x10, 120x10, 120x10, 120x10
Cable rope overhead tricep extensions - 150x10, 150x10, 150x10, 150x10
As I said, this was new concept that I wanted to try and it was amazing... It was very difficult and I felt like I really accomplished a lot when I was finished... I am hoping to see some more muscle growth with incorporating this because it really was a shock to the muscles and pushed them to their limits...
The first superset was so difficult because I was doing big weight on these... The negatives, if done properly, are so difficult and doing them at 80bs on dumbbells on incline is already big weight but then immediately supersetting that with 100's is brutal... My chest was definitely feeling worked when I finished this set...
I decided to really push my chest and do the next superset with chest again... This proved to be very difficult but I was able to complete it... Dumbbell flies on the incline are tough... I superset negatives at 65x10 and did the normal flies at 80x10... This was amazing weight on these and I was happy that I accomplished it and I was also very happy the chest portion of the workout was complete...
I did t bar cable tricep pushdowns next... I did the negatives at the cables max weight of 150 and I added a 35lb. plate for the regular pushdowns... My triceps were looking amazing after this set but they were definitely feeling it as well...
I finished with rope overhead tricep extensions... The negatives on these were amazing... I could just feel my triceps getting shredded on these... I was able to do the regular overhead extensions at 150x10 and was just feeling amazing that I was able to do this workout...
To be able to do this intense of a workout, especially in PCT is simply amazing... I am thrilled with this workout and will be incorporating this in from time to time just to shock my muscles and to push them to a new level... I am very happy with the progress I am making right now and just feel great... I am going to continue to push harder and harder and try to make as much progress as possible each and every day... I love it! All feedback appreciated!!
21"GunSalute
New member
Damn man nice workout. I love supersets also, do them just about every workout, but doing the way you did would be absolute killer man. Nice concept and im curious if you feel any different muscle soreness from changing it up so much. Good job brotha!
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Sent from my LS670 using EliteFitness
Those slow negatives are a big favorite of mine Dylan. I'm actually doing them as a part of my workouts right now. I'm doing DC training, where slow controlled negatives are a very big and major part of doing it correctly. It can certainly lead to enhanced growth and strength progression though usually you have to lower your volume a little to make up for it to keep from overtraining.
Keep up the great work bro
Keep up the great work bro
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