Gymjunkie09's EF 90 day contest log

[Peterlumberjack]

yea, i love this routine, usually do something similar once a year. happy birthday.

 

[psizzle_8]

happy belated, junk. keep it up!

 

[zedhed]

today's workout:

5min. wu on treadmill (light jog 5.0)

Squat: 185x5, 215x5, 235x4, 225x5, 235x5

Bench Press: 195x5, 205x3 (assisted), 205x3, (assisted), 185x5, 185x4 (assisted), 135x10
Put a little bit more rest inbetween your heavy sets and get rid of that assist bro. I know you can do this. Even if you do sets of 2 reps and do 4 of em, then its all you baby!

Power Clean: 95x5, 105x5, 125x5, 130x5, 135x5

Pull-Ups: 4 sets of 5

Close Grip Chin-Up: 2 sets of 5 Gr8 biceps stimulation here.

On a personal note today is my birthday, 31 today! Damn i'm startin to feel old, just wish i started training serious earlier but better late than never i guess. Squat numbers were down because Iv'e been doing them on the smith machine at planet fitness and I finally joined a real gym today lol. I had to feel out were i was on the rack becasue iv'e been doing them on the smith machine for so long, I should be in the 250-260 range so that's what i'll be shooting for niext time. It's crazy how taxing this routine is, doesn't seem like much but those compound lifts wear you down quick!

Yes they do and those compounds give back SOOOOOOO MUCH MORE then isolations at this point....
Happy belated good friend, I hope the very best for you.

 

[gymjunkie09]

Yes they do and those compounds give back SOOOOOOO MUCH MORE then isolations at this point....
Happy belated good friend, I hope the very best for you.

Thanks zed....I write assistance because I use a spotter and they jus help with the last one, so basically till failure so I only really get help on the last rep

 

[gymjunkie09]

did some ab and calf work yesterday

Sicilian Crunch (30lbs.)/Speed Roatation (45lbs.) (Superset)

3Sets 15x10 on each side

Flutter Kick (4count)/ Two-Point Bridge (Superset)

3Sets 15x10

Chest Press (was waiting for calf press machine)

110x10, 130x10, 150x10

Calf Press (180lbs.)

30(ten sec rest), 30(ten sec rest), 15

15 minutes cardio on oliptical

HR 140-150


weighed in at 176lbs today, not sure if i'm dropping any bodyfat because of the bloating and water retention but that's actually 1 lb. down from last time i weighed in. I'll be increasing my calories by adding in 2-3 glassed of 2% milk throughout the day in order to keep the scale moving

 

[moya]

nice work bro...
didnt you just switch from dbol to proviron? that would explain a little weight loss...

 

[gymjunkie09]

nice work bro...
didnt you just switch from dbol to proviron? that would explain a little weight loss...

na, this is my last week on dbol. switching to proviron next week. I think i just need to bump up my calories a little

 

[gymjunkie09]

yesterday's workout:

Deadlift: 200x5, 225x5, 245x5, 265x5, 285x5

Military Press: 105x5, 110x5, 115x5, 110x4, 110x4, 95x5

High Pull: 95x5, 105x5, 110x5, 115x5, 120x5

Pull-Up/Cable Crossover Straight (superset)

4 sets of 5/ 4 sets of 10 (40lbs)

Close Grip Chin-Up/ Seated Cabel Row (superset)

2sets of 5/ 2 sets of 10 (120lbs)

Today was the first day I really felt like I went above and beyond. It felt good to be in a new gym were I could grunt a little bit and throw a little bit of weight around without alarms going off or getting bitched at for putting in work lol. It made a Huge difference on my deadlift, also got a ton of calories in yesterday, over 4,000 easy, mostly good foods a little bit of junk food as well (two small slices of cheese pizza) my appetite was crazy after that workout all the way up till i went to bet at 2 and i woke back up at 4 and downed another bowl of cereal lol

 

[zedhed]

yesterday's workout:

Deadlift: 200x5, 225x5, 245x5, 265x5, 285x5

Military Press: 105x5, 110x5, 115x5, 110x4, 110x4, 95x5

High Pull: 95x5, 105x5, 110x5, 115x5, 120x5

Pull-Up/Cable Crossover Straight (superset)

4 sets of 5/ 4 sets of 10 (40lbs)

Close Grip Chin-Up/ Seated Cabel Row (superset)

2sets of 5/ 2 sets of 10 (120lbs)

Awsome workout bro! All the way around totally awsome Hell you too get a nipple shaker for this one

Today was the first day I really felt like I went above and beyond. It felt good to be in a new gym were I could grunt a little bit and throw a little bit of weight around without alarms going off or getting bitched at for putting in work lol. It made a Huge difference on my deadlift, also got a ton of calories in yesterday, over 4,000 easy, mostly good foods a little bit of junk food as well (two small slices of cheese pizza) my appetite was crazy after that workout all the way up till i went to bet at 2 and i woke back up at 4 and downed another bowl of cereal lol

Good for you man. That gym move sounds like just what you needed my friend.

 

[gymjunkie09]

Good for you man. That gym move sounds like just what you needed my friend.

thanks Zed i'm looking to get up 350lbs 5rep max by the end of this cycle which would be a major achievment for me considering I just started doing them on a consistant basis