Gymjunkie09's EF 90 day contest log

[gymjunkie09]

today workout:

5min. light jog

Deadlift: 225x5, 250x5, 290x3, 295x3, 300x3

Military Press: 105x5, 115x5, 125x1, 120x4, 120x4, 115x5

High Pull: 115x5, 125x5, 135x3, 140x3, 135x3, 115x8

Pull-ups: 3 sets of 6

Chin-ups: 3 sets of 6

Seated Cable Row (supersetted with pullups and chinups): 120x6, 130x8, 130x6, 120x8, 110x10, 110x8

10 min on oliptical hrt 130-135

Weighed in at 180lbs. Down 3lbs since monday, slightly less bloated and I can start to see definition in my upper abdominals again so it's gotta be water weight from the dbol, it killed any definition I had in my abs. I definitely have to say week 3 was the sweet spot at 50mg/ed after that the sides got out of control as far as back pumps and bloat.

 

[gymjunkie09]

I think this is a good call for you bro. Espicially on your big money lifts. The 10 x 3 can really be amazing in what it does for you. Your bod is primed and you are all set for it man. KILL THAT SHIT BRO!

10x3 on all my lifts? Or should I just choose one per workout? idk if I'd make it through a whole workout hitn 10x3 on all these compound lifts lol, but Im always up for a challenge

 

[zedhed]

10x3 on all my lifts? Or should I just choose one per workout? idk if I'd make it through a whole workout hitn 10x3 on all these compound lifts lol, but Im always up for a challenge

No bro not on all...you want to use it specifically where you wanna see fast improvement. That would be in most cases the big money lifts, cuz then you will get carry over to most everything else.

 

[gymjunkie09]

No bro not on all...you want to use it specifically where you wanna see fast improvement. That would be in most cases the big money lifts, cuz then you will get carry over to most everything else.

That's what I was thinkn, so ill be doing that with my bench which I feel is my weakest area

 

[gymjunkie09]

did some ab and calf work last night

bicycle (4 counts) 3 sets of 15 30sec recovery time

decline sit-ups 10lb plate behind head: 3 sets of 10 30sec recovery time

hanging knee raises (twisting) 3 sets of 10 30 sec recovery time

bridge: 3 sets of 45sec 45 sec recovery time

Calf Press (on leg presss) 270lbs ten second revovery in between sets

20,10,10,5,5(dropped weight to 180lb.)...... 10,9,6 for a total of 75

 

[moya]

you've added some pretty good strength so far...
im sure you will like the way you look when the dbol bloat is all gone...
are you, were you running an AI?
i get bloated off test and need at least a low dose myself to keep it under control...

 

[gymjunkie09]

todays workout:

Squat: 225x5, 250x5, 275x3, 290x3, 300x3

Bench Press: 200x3, 200x3, 200x3, 200x3, 200x3

Hammer Strength Chest Press: 235x3, 240x3, 250x3, 250x3, 245x3, 185x12

Power Clean: 115x5, 125x5, 140x3, 145x3, 150x2, 135x5

Pullups: 6 sets of 6

Dual pulley row (supersetted with pullups) 60x10, 60x6/45x7 dropset, 45x8, 45x8, 45x8,45x8
Dropped some weight on this because my form wasn't there was leaning back too much


I'm going out of town to visit my son this weekend so i won't be training........I'll try to keep the diet as clean as possible but iv'e been pretty good so a couple cheats meal wont kill me lol. Gonna rest up and recover over the weekend and hit the gym hard again on monday

 

[RickO'Shea]

Hell yeah man! Kill that 10X3!

 

[zedhed]

Nice junkie, so your thoughts on the 10 x 3?

 

[gymjunkie09]

Nice junkie, so your thoughts on the 10 x 3?

Love that shit bro......should have my chest and tris nice and sore tomorrow