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Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
Day 76 - PCT Day 13
Today I overslept a bit so I was a little tired this morning but I ended up snapping out of it pretty quickly... I felt much better than I did yesterday in terms of having a cold and I was ready to have a great workout...
Cardio was great today... I started with a 6 mile run at 8.0 mph for 45 minutes... Next 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 felt great after cardio and was ready to hit the weights hard!
Today was shoulders and biceps and I was ready to make some good progress today...
Superset: Smith machine shoulder press - 235x10, 235x10, 235x10, 240x10
Dumbbell standing alternate arm curls - 50x10, 55x10, 60x10, 65x10
Superset: Seated single arm straight arm cross boy shoulder extensions - 35x10, 35x10, 40x10, 40x10
Standing free weight figure 8's - 45x10, 45x10, 45x10, 45x10
Superset: Alternate arm dumbbell hammer curls - 70x10, 70x10, 70x10, 75x10
Dumbbell simotaneous side arm hammer curls - 45x10, 45x10, 45x10, 45x10
Bodymaster shoulder press hammer grip - 250x10, 250x10, 250x10, 250x10
Cable rope curl - 185x10, 185x10, 185x10, 185x10
I started off with a superset of smith machine shoulder presses and alternate arm dumbbell curls... I was a little sore to start with but by the third set of shoulder presses, I was feeling very strong... I got up to 240x10... I got up to 65x10 on alternate arm dumbbell curls and both my shoulders and biceps were feeling very strong...
The next superset had my shoulders looking fking great... The single arm cross arm straight arm dumbbell shoulder extensions are just tough... They work the shoulders very hard... I got up to 40 x10... The standing shoulder figure 8's with a 45 lb. plate are so tough but they work so well... I couldn't believe how my shoulders looked while I was doing these... I see so much progress from this movement... Its a great exercise...
Next I did alternate arm dumbbell hammer curls and simotaneous dumbbell side arm hammer curls... I got up to 75 x 10 on alternate arm hammer curls and was very happy with that weight for alternate arms... That's a pretty sweet weight to be at for that exercise... The simotaneous side arm hammer curls are great for shaping the biceps and I got up to 45x10 on these...
Next I did the bodymaster machine shoulder presses with a hammer grip... I did the machine max weight on all four sets at 250x10... This was a very strong finish to the shoulder portion of the workout...
I finished with cable rope curls... I had to add a 35lb. weight to the cables and did all four sets at 185x10... I could feel my biceps shredding on these and was just very happy with the way this workout went...
I really can see so much difference in how shredded I am getting all over... I absolutely love the vascularity I am seeing and the strength is great... So far, PCT has been great and I am pushing as hard as I can to continue making progress everyday... I am loving this cycle and all of the progress being made... All feedback appreciated!!
Today I overslept a bit so I was a little tired this morning but I ended up snapping out of it pretty quickly... I felt much better than I did yesterday in terms of having a cold and I was ready to have a great workout...
Cardio was great today... I started with a 6 mile run at 8.0 mph for 45 minutes... Next 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 felt great after cardio and was ready to hit the weights hard!
Today was shoulders and biceps and I was ready to make some good progress today...
Superset: Smith machine shoulder press - 235x10, 235x10, 235x10, 240x10
Dumbbell standing alternate arm curls - 50x10, 55x10, 60x10, 65x10
Superset: Seated single arm straight arm cross boy shoulder extensions - 35x10, 35x10, 40x10, 40x10
Standing free weight figure 8's - 45x10, 45x10, 45x10, 45x10
Superset: Alternate arm dumbbell hammer curls - 70x10, 70x10, 70x10, 75x10
Dumbbell simotaneous side arm hammer curls - 45x10, 45x10, 45x10, 45x10
Bodymaster shoulder press hammer grip - 250x10, 250x10, 250x10, 250x10
Cable rope curl - 185x10, 185x10, 185x10, 185x10
I started off with a superset of smith machine shoulder presses and alternate arm dumbbell curls... I was a little sore to start with but by the third set of shoulder presses, I was feeling very strong... I got up to 240x10... I got up to 65x10 on alternate arm dumbbell curls and both my shoulders and biceps were feeling very strong...
The next superset had my shoulders looking fking great... The single arm cross arm straight arm dumbbell shoulder extensions are just tough... They work the shoulders very hard... I got up to 40 x10... The standing shoulder figure 8's with a 45 lb. plate are so tough but they work so well... I couldn't believe how my shoulders looked while I was doing these... I see so much progress from this movement... Its a great exercise...
Next I did alternate arm dumbbell hammer curls and simotaneous dumbbell side arm hammer curls... I got up to 75 x 10 on alternate arm hammer curls and was very happy with that weight for alternate arms... That's a pretty sweet weight to be at for that exercise... The simotaneous side arm hammer curls are great for shaping the biceps and I got up to 45x10 on these...
Next I did the bodymaster machine shoulder presses with a hammer grip... I did the machine max weight on all four sets at 250x10... This was a very strong finish to the shoulder portion of the workout...
I finished with cable rope curls... I had to add a 35lb. weight to the cables and did all four sets at 185x10... I could feel my biceps shredding on these and was just very happy with the way this workout went...
I really can see so much difference in how shredded I am getting all over... I absolutely love the vascularity I am seeing and the strength is great... So far, PCT has been great and I am pushing as hard as I can to continue making progress everyday... I am loving this cycle and all of the progress being made... All feedback appreciated!!
yeah bro, im taking powerchews preworkout and they are great! I am really liking them and they are very effective...
I am working right now and was dragging a bit...just chomped three Powerchews PWO for an energy boost and drinking my BCAAs (since I still need to order my Powerchews BCAAs
)...feeling the tingle right now 
...still going strong Dylan, keep it up brotha!Sent from my DROID BIONIC using EliteFitness
I am working right now and was dragging a bit...just chomped three Powerchews PWO for an energy boost and drinking my BCAAs (since I still need to order my Powerchews BCAAs
Sent from my DROID BIONIC using EliteFitness
the powerchews are definitely my favorite pre workout right now bro!! thanks for your support!
Day 77 - PCT Day 14
So today I felt pretty bad when I woke up... I had the worst stomach ache and just felt nauseated all morning... It was rough just getting to the gym but when I feel the way that I did today, it just makes me work harder because I feel that I have to prove a point to myself and that's exactly what I did today from the very start...
I started with a fcking intense running and sprinting circuit... It was 60 minutes total... I started at 8.0 mph for 15 minutes... I immediately switched to 12.0 mph and did 15 sprints... 30 seconds a piece with 30 second rests... Then I switch back to 8.0 for 10 minutes, then sprints for 5 minutes then back to running for 10 minutes then finished with sprints for 5 minutes... This was so intense and the fact I did it in the condition I was in was even more amazing... I finished on the elliptical for 2 miles on level 8 for 15 minutes... I was ready to hit the weights hard today...
Today was back and traps and I went very hard and it was definitely a productive workout!!
Superset: Single arm dumbbell rows - 110x10, 110x10, 110x10, 115x10
Alternate arm dumbbell shrugs - 140x10, 140x10, 140x10, 140x10
Tripleset: Incline simotaneous dumbbell bent arm lateral raise - 50x10, 50x10, 55x10, 55x10
Face down incline dumbbell simotaneous back extensions - 65x10, 70x10, 70x10, 75x10
Overhead medicine ball power throws - 25, 25, 25
Superset: Bodymaster pec machine alternate arm rear delt - 100x10, 100x10, 100x10, 100x10
Lower back extensions - 45x12, 45x12, 45x12
Superset: Hammer strength iso lateral pulldown - 250x10, 250x10, 250x10, 250x10
Dumbbell simotaneous straight arm forward lateral raise - 45x10, 45x10, 50x10, 50x10
Cable seated simotaneous pulldowns (5 second negatvies) - 150x10, 150x10, 150x10, 150x10
So I got right after it today with single arm dumbbell rows... I got up to 115x10 which I felt was very impressive and it was very difficult... I superset with alternate arm shrugs... These were also very difficult but they really worked my traps... I got up to 140x10...
Next was a triple set that was very effective... I got up to 55x10 on incline dumbbell bent arm lateral raises... I also did face down incline dumbbell back extensions... I have not done this in a very long time and I am definitely going to be doing them more often because they really worked my back nicely... I got up to 75x10 on these and that was definitely a PR for me... I finished the triple set with overhead medicine ball power throws... I really worked hard on these and did all three set at 25 each...
Next I did the bodymaster pec machine inverted for rear delts... I did these alternating arms and these were very tough... I like this way, even though its more difficult because I just feel how good it was working my traps... I superset with lower back extensions with a 45 lb. plate...
Next superset I started with hammer strength iso lateral pulldowns... I got up to 250 x10 on these... I superset with straight arm dummbell simotaneous forward lateral raises... I got up to 50x10 on these and was very happy with this... It was a great finish to the traps portion of the workout...
I decided to finish with a very heavy set of negatives and it was a very difficult way to end the workout... I did simotaneous seated cable pulldowns... basically i sit on the floor in the middle of the cables doing pulldowns for 5 second negatives each rep... I did these at 150x10, which is the max weight of the cables... These were very tough to end the workout with but I did them all and felt great!
I was very happy with the way today's workout went... My cardio was excellent and my lifts were strong even though I was not feeling well... I am very happy with how things are going right now and feel this pct is very productive... I am working as hard as possible to shred as much as I can and still keep my size... I think I am doing a good job of this but I still have a long way to go... I will just keep working as hard as possible everyday to try to achieve my goals... I will never be satisfied and will always work for more! All feedback appreciated!!
So today I felt pretty bad when I woke up... I had the worst stomach ache and just felt nauseated all morning... It was rough just getting to the gym but when I feel the way that I did today, it just makes me work harder because I feel that I have to prove a point to myself and that's exactly what I did today from the very start...
I started with a fcking intense running and sprinting circuit... It was 60 minutes total... I started at 8.0 mph for 15 minutes... I immediately switched to 12.0 mph and did 15 sprints... 30 seconds a piece with 30 second rests... Then I switch back to 8.0 for 10 minutes, then sprints for 5 minutes then back to running for 10 minutes then finished with sprints for 5 minutes... This was so intense and the fact I did it in the condition I was in was even more amazing... I finished on the elliptical for 2 miles on level 8 for 15 minutes... I was ready to hit the weights hard today...
Today was back and traps and I went very hard and it was definitely a productive workout!!
Superset: Single arm dumbbell rows - 110x10, 110x10, 110x10, 115x10
Alternate arm dumbbell shrugs - 140x10, 140x10, 140x10, 140x10
Tripleset: Incline simotaneous dumbbell bent arm lateral raise - 50x10, 50x10, 55x10, 55x10
Face down incline dumbbell simotaneous back extensions - 65x10, 70x10, 70x10, 75x10
Overhead medicine ball power throws - 25, 25, 25
Superset: Bodymaster pec machine alternate arm rear delt - 100x10, 100x10, 100x10, 100x10
Lower back extensions - 45x12, 45x12, 45x12
Superset: Hammer strength iso lateral pulldown - 250x10, 250x10, 250x10, 250x10
Dumbbell simotaneous straight arm forward lateral raise - 45x10, 45x10, 50x10, 50x10
Cable seated simotaneous pulldowns (5 second negatvies) - 150x10, 150x10, 150x10, 150x10
So I got right after it today with single arm dumbbell rows... I got up to 115x10 which I felt was very impressive and it was very difficult... I superset with alternate arm shrugs... These were also very difficult but they really worked my traps... I got up to 140x10...
Next was a triple set that was very effective... I got up to 55x10 on incline dumbbell bent arm lateral raises... I also did face down incline dumbbell back extensions... I have not done this in a very long time and I am definitely going to be doing them more often because they really worked my back nicely... I got up to 75x10 on these and that was definitely a PR for me... I finished the triple set with overhead medicine ball power throws... I really worked hard on these and did all three set at 25 each...
Next I did the bodymaster pec machine inverted for rear delts... I did these alternating arms and these were very tough... I like this way, even though its more difficult because I just feel how good it was working my traps... I superset with lower back extensions with a 45 lb. plate...
Next superset I started with hammer strength iso lateral pulldowns... I got up to 250 x10 on these... I superset with straight arm dummbell simotaneous forward lateral raises... I got up to 50x10 on these and was very happy with this... It was a great finish to the traps portion of the workout...
I decided to finish with a very heavy set of negatives and it was a very difficult way to end the workout... I did simotaneous seated cable pulldowns... basically i sit on the floor in the middle of the cables doing pulldowns for 5 second negatives each rep... I did these at 150x10, which is the max weight of the cables... These were very tough to end the workout with but I did them all and felt great!
I was very happy with the way today's workout went... My cardio was excellent and my lifts were strong even though I was not feeling well... I am very happy with how things are going right now and feel this pct is very productive... I am working as hard as possible to shred as much as I can and still keep my size... I think I am doing a good job of this but I still have a long way to go... I will just keep working as hard as possible everyday to try to achieve my goals... I will never be satisfied and will always work for more! All feedback appreciated!!
Day 79 - PCT Day 16
Today I felt really good and I think part of that was because I didn't sleep as long as I have been... For some reason, I have to be around 6 hours of sleep to be at my best... If i sleep 8 hours I just don't have the right amount of energy... I have some soreness throughout my body but I am starting tb-500 and hoping that will help... My energy and drive is extremely high right now though and that makes for great workouts and great days!
Cardio was absolutely awesome today and I wish everyday of cardio was like this... I felt so great and my endurance was just fcking sweet today... I started with a 6 mile run 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 was ready to hit the weights hard today!
Today was chest and triceps and I had a great workout... My strength was excellent today and it was a very productive workout...
Superset: Dumbbell incline - 100x10, 100x10, 105x10, 110x10
Single arm dumbbell tricep kicks - 65x10, 70x10, 70x10, 70x10
Close grip bench press - 225x10, 225x10, 225x10, 225x10
Inverted grip bench press - 155x10, 155x10, 165x10, 170x10
Superset: Dumbbell arnold flies - 85x10, 85x10, 85x10, 85x10
Hanging dips - 25, 25, 25, 25
Cable rope tricep extension - 195x10, 195x10, 195x10, 195x10
Cable simotaneous chest raises - 80x10, 80x10, 80x10, 80x10
I started off with incline presses... I felt great my first set and new I was going to be able to do a good amount today... I got up to 110x10 which is my previous PR... I was very happy to hit that and I felt great doing it... I superset with single arm tricep kicks... I got up to 70x10 and that had my triceps feeling great...
Next I did close grip bench... I did all four sets at 225x10 and I was very happy with that especially considering how heavy I went on the previous superset...
Next I did inverted grip bench press... These are so akward and its hard to gauge the right amount of weight... They feel very easy at first but about mid way they start to get tough... I got up to 170x10 and will be doing these more often...
Next superset was definitely the toughest one today... I started with dumbbell arnold flies... I went for PR weight right from the beginning and did all four sets at 85x10... These were very difficult every set but I was determined to get them all up every set and I did... I superset with hanging dips... I did 25 each set and doing those with the flies just made them both so much more difficult but I pushed through it and finished every set...
Next I did cable rope tricep extensions... I added 45 lbs. extra to the cable and did all four sets at 195x10... People look at me like Im insane when I add weight like that to the cables... I love it!
I finished with simotaneous cable chest raises... These were a very tough way to finish the workout but I pushed through and did all four sets at 80x10...
I am very happy with today's workout... I felt great and my strength was amazing... My chest is still a bit sore but the workout was worth it... I am feeling really good right now and am happy with how everything is going... I am looking for more results every day and do everything I can to achieve something new everyday... All feedback appreciated!!
Today I felt really good and I think part of that was because I didn't sleep as long as I have been... For some reason, I have to be around 6 hours of sleep to be at my best... If i sleep 8 hours I just don't have the right amount of energy... I have some soreness throughout my body but I am starting tb-500 and hoping that will help... My energy and drive is extremely high right now though and that makes for great workouts and great days!
Cardio was absolutely awesome today and I wish everyday of cardio was like this... I felt so great and my endurance was just fcking sweet today... I started with a 6 mile run 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 was ready to hit the weights hard today!
Today was chest and triceps and I had a great workout... My strength was excellent today and it was a very productive workout...
Superset: Dumbbell incline - 100x10, 100x10, 105x10, 110x10
Single arm dumbbell tricep kicks - 65x10, 70x10, 70x10, 70x10
Close grip bench press - 225x10, 225x10, 225x10, 225x10
Inverted grip bench press - 155x10, 155x10, 165x10, 170x10
Superset: Dumbbell arnold flies - 85x10, 85x10, 85x10, 85x10
Hanging dips - 25, 25, 25, 25
Cable rope tricep extension - 195x10, 195x10, 195x10, 195x10
Cable simotaneous chest raises - 80x10, 80x10, 80x10, 80x10
I started off with incline presses... I felt great my first set and new I was going to be able to do a good amount today... I got up to 110x10 which is my previous PR... I was very happy to hit that and I felt great doing it... I superset with single arm tricep kicks... I got up to 70x10 and that had my triceps feeling great...
Next I did close grip bench... I did all four sets at 225x10 and I was very happy with that especially considering how heavy I went on the previous superset...
Next I did inverted grip bench press... These are so akward and its hard to gauge the right amount of weight... They feel very easy at first but about mid way they start to get tough... I got up to 170x10 and will be doing these more often...
Next superset was definitely the toughest one today... I started with dumbbell arnold flies... I went for PR weight right from the beginning and did all four sets at 85x10... These were very difficult every set but I was determined to get them all up every set and I did... I superset with hanging dips... I did 25 each set and doing those with the flies just made them both so much more difficult but I pushed through it and finished every set...
Next I did cable rope tricep extensions... I added 45 lbs. extra to the cable and did all four sets at 195x10... People look at me like Im insane when I add weight like that to the cables... I love it!
I finished with simotaneous cable chest raises... These were a very tough way to finish the workout but I pushed through and did all four sets at 80x10...
I am very happy with today's workout... I felt great and my strength was amazing... My chest is still a bit sore but the workout was worth it... I am feeling really good right now and am happy with how everything is going... I am looking for more results every day and do everything I can to achieve something new everyday... All feedback appreciated!!
Day 81 PCT Day 18
Sorry for the missed update yesterday... I had a very busy day and was unable to get the update up but today was very productive... I felt a bit tired today because I was up so late last night but I pushed through everything today...
Cardio was very tough but very productive today... I started with a run/sprint circuit... all my running was at 8.0 mph and sprints are at 12.0 mph, 30 second sprints with 30 second rests... I started with a 15 minute run and immediately went to 15 sprints... then I immediately went to a 10 minute run and then to 10 sprints then to a 5 minute run then to 5 sprints... A total of 60 minutes... This was very tough but it felt fcking great to accomplish... I finished with the elliptical for 2 miles on level 8 for 15 minutes...
Today was back and traps and was a very productive workout...
Superset: Rotary upper back - 250x10, 250x10, 250x10, 250x10
Standing simotaneous dumbbell back extensions - 80x10, 80x10, 85x10, 85x10
Tripleset: Rotary lat pulldown - 295x10, 295x10, 295x10, 295x10
overhead medicine ball power throws - 25, 25, 25
lower back extensions - 45x12, 45x12, 45x12
Superset: Seated dumbbell simotaneous bent arm lateral raise - 40x10, 40x10, 40x10, 45x10
Curl bar high row - 110x10, 110x10, 110x10, 110x10
Dumbbell shrugs - 150x10, 150x10, 150x10, 150x10
Bodymaster low row - 140x10, 140x10, 140x10, 140x10
Bodymaster bent arm lateral raise - 150x10, 150x10, 150x10, 150x10
I started off with rotary upper back... I just started with the machine max... I got after it quickly... I did all four sets on max weight at 250x10... I superset with dumbbell simotaneous back extensions... I got up to 85 x10 and my back was definitely feeling good...
Next was a triple set... I started on the rotary lat pulldown... I added a 45lb. plate to the machine and did all four sets at 295x10... This was very strong and really worked my back nicely... I superset with overhead medicine ball power throws... I did three sets of 25 and then I did lower back extensions with a 45lb. plate...
I then did seated dumbbell simotaneous bent arm lateral raises... These were very controlled but with a very high weight... I got up to 45x10 and was loving the way my veins were popping out everywhere as I looked in the mirror... I superset with curl bar high rows... I did all four sets at 110x10...
Next I did dumbbell shrugs... I did all fours sets and the max dumbbell weight of 150x10...
Then I did the bodymaster low row... This was very tough to do later in the workout... I did all four sets at 140x10...
I finished with the bodymaster bent arm lateral raise... I did all four sets at 150x10 and that was the max weight of the machine...
I was very happy with today's workout... I felt very strong and I am happy with the way my arms and back are coming along... They are getting more defined and while I have leaned it up, it has made my muscles look bigger because they are so shredded... I am very happy with this as this was what I wanted to accomplish... I still have a long way to go to get to where I want to be but I am making progress every day... All feedback appreciated!!
Sorry for the missed update yesterday... I had a very busy day and was unable to get the update up but today was very productive... I felt a bit tired today because I was up so late last night but I pushed through everything today...
Cardio was very tough but very productive today... I started with a run/sprint circuit... all my running was at 8.0 mph and sprints are at 12.0 mph, 30 second sprints with 30 second rests... I started with a 15 minute run and immediately went to 15 sprints... then I immediately went to a 10 minute run and then to 10 sprints then to a 5 minute run then to 5 sprints... A total of 60 minutes... This was very tough but it felt fcking great to accomplish... I finished with the elliptical for 2 miles on level 8 for 15 minutes...
Today was back and traps and was a very productive workout...
Superset: Rotary upper back - 250x10, 250x10, 250x10, 250x10
Standing simotaneous dumbbell back extensions - 80x10, 80x10, 85x10, 85x10
Tripleset: Rotary lat pulldown - 295x10, 295x10, 295x10, 295x10
overhead medicine ball power throws - 25, 25, 25
lower back extensions - 45x12, 45x12, 45x12
Superset: Seated dumbbell simotaneous bent arm lateral raise - 40x10, 40x10, 40x10, 45x10
Curl bar high row - 110x10, 110x10, 110x10, 110x10
Dumbbell shrugs - 150x10, 150x10, 150x10, 150x10
Bodymaster low row - 140x10, 140x10, 140x10, 140x10
Bodymaster bent arm lateral raise - 150x10, 150x10, 150x10, 150x10
I started off with rotary upper back... I just started with the machine max... I got after it quickly... I did all four sets on max weight at 250x10... I superset with dumbbell simotaneous back extensions... I got up to 85 x10 and my back was definitely feeling good...
Next was a triple set... I started on the rotary lat pulldown... I added a 45lb. plate to the machine and did all four sets at 295x10... This was very strong and really worked my back nicely... I superset with overhead medicine ball power throws... I did three sets of 25 and then I did lower back extensions with a 45lb. plate...
I then did seated dumbbell simotaneous bent arm lateral raises... These were very controlled but with a very high weight... I got up to 45x10 and was loving the way my veins were popping out everywhere as I looked in the mirror... I superset with curl bar high rows... I did all four sets at 110x10...
Next I did dumbbell shrugs... I did all fours sets and the max dumbbell weight of 150x10...
Then I did the bodymaster low row... This was very tough to do later in the workout... I did all four sets at 140x10...
I finished with the bodymaster bent arm lateral raise... I did all four sets at 150x10 and that was the max weight of the machine...
I was very happy with today's workout... I felt very strong and I am happy with the way my arms and back are coming along... They are getting more defined and while I have leaned it up, it has made my muscles look bigger because they are so shredded... I am very happy with this as this was what I wanted to accomplish... I still have a long way to go to get to where I want to be but I am making progress every day... All feedback appreciated!!
Day 82 PCT Day 19 VERY INTENSE!!
Today I felt good when I woke up... I had a good amount of energy and felt light... I still have soreness, mainly in my shoulder that is bothering me but I believe TB-500 will be helping with that very soon... I was also feeling very motivated because I was in such a good mood having to do with the fact I am going to the Saints vs. Eagles monday night football game in New Orleans in November with a FINE A$$ girl... So things are looking good! =)
Cardio was strong today... I started with a 6 miles at 8.0 mph for 45 minutes... Next I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 13... I was ready for a tough workout today as I planned the negatives routine again...
Today was very intense and difficult... The body parts were chest and triceps and it was the negatives day...
Superset: Dumbbell bench press (5 second negatives) - 85x10, 85x10, 85x10, 85x10
Dumbbell bench press - 105x10, 105x10, 105x10, 105x10
Superset: Cable straight bar tricep extension (5 second negatives) - 130x10, 130x10, 130x10, 130x10
Cable straight bar tricep extension - 170x10, 170x10, 170x10, 170x10
Superset: Bodymaster pec machine (5 second negatives) - 120x10, 120x10, 120x10, 120x10
Bodymaster pec machine - 150x10, 150x10, 150x10, 150x10
Superset: Cybex tricep extension (5 second negatives) - 80x10, 80x10, 80x10, 80x10
Cybex tricep extension - 100x10, 100x10, 100x10, 100x10
Today's workout was intense... The first superset was definitely the most difficult... It set the tone for the entire workout though... Supersetting dumbbell bench presses at the weight I was doing was very tough... I did my negatives with 85 lb. dumbbells and did my regular presses with 105 lb. dumbbells... I did all four sets of each for 10 reps... These were very tough but I pushed through them all and that had me pumped up for the rest of the workout... My chest was definitely feeling it...
Next I did cable straight bar tricep extensions... I did the negatives at 130 x10, which was almost the entire rack on the cable... I added 20 lbs. extra to the cables for my regular extensions... My triceps were looking damn good after this...
Next I did the pec machine... The negatives on these are very tough... These can really wear your chest out doing negatives on a high weight... I did the negatives at 120x10 and the regular at 150x10... I felt good when I finished these but was happy the chest part of the workout was over....
I finished with the cybex tricep extension... These are very good and very controlled and really focus strongly on the triceps... I did my negatives at 80 x10 and the full extension at 100x10... This was a great finish to an extremely productive workout...
This workout was very difficult but was definitely worth it... I got a lot out of this workout and when I complete these kinds of workouts it just motivates me even more to see what I am truly capable of... I just want to keep pushing harder and making more and more progress... I will continue to do my best everyday... All feedback appreciated!!
Today I felt good when I woke up... I had a good amount of energy and felt light... I still have soreness, mainly in my shoulder that is bothering me but I believe TB-500 will be helping with that very soon... I was also feeling very motivated because I was in such a good mood having to do with the fact I am going to the Saints vs. Eagles monday night football game in New Orleans in November with a FINE A$$ girl... So things are looking good! =)
Cardio was strong today... I started with a 6 miles at 8.0 mph for 45 minutes... Next I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 13... I was ready for a tough workout today as I planned the negatives routine again...
Today was very intense and difficult... The body parts were chest and triceps and it was the negatives day...
Superset: Dumbbell bench press (5 second negatives) - 85x10, 85x10, 85x10, 85x10
Dumbbell bench press - 105x10, 105x10, 105x10, 105x10
Superset: Cable straight bar tricep extension (5 second negatives) - 130x10, 130x10, 130x10, 130x10
Cable straight bar tricep extension - 170x10, 170x10, 170x10, 170x10
Superset: Bodymaster pec machine (5 second negatives) - 120x10, 120x10, 120x10, 120x10
Bodymaster pec machine - 150x10, 150x10, 150x10, 150x10
Superset: Cybex tricep extension (5 second negatives) - 80x10, 80x10, 80x10, 80x10
Cybex tricep extension - 100x10, 100x10, 100x10, 100x10
Today's workout was intense... The first superset was definitely the most difficult... It set the tone for the entire workout though... Supersetting dumbbell bench presses at the weight I was doing was very tough... I did my negatives with 85 lb. dumbbells and did my regular presses with 105 lb. dumbbells... I did all four sets of each for 10 reps... These were very tough but I pushed through them all and that had me pumped up for the rest of the workout... My chest was definitely feeling it...
Next I did cable straight bar tricep extensions... I did the negatives at 130 x10, which was almost the entire rack on the cable... I added 20 lbs. extra to the cables for my regular extensions... My triceps were looking damn good after this...
Next I did the pec machine... The negatives on these are very tough... These can really wear your chest out doing negatives on a high weight... I did the negatives at 120x10 and the regular at 150x10... I felt good when I finished these but was happy the chest part of the workout was over....
I finished with the cybex tricep extension... These are very good and very controlled and really focus strongly on the triceps... I did my negatives at 80 x10 and the full extension at 100x10... This was a great finish to an extremely productive workout...
This workout was very difficult but was definitely worth it... I got a lot out of this workout and when I complete these kinds of workouts it just motivates me even more to see what I am truly capable of... I just want to keep pushing harder and making more and more progress... I will continue to do my best everyday... All feedback appreciated!!
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