Gymjunkie09's EF 90 day contest log

[gymjunkie09]

That close up is showing some dam nice improvement junkie. Good for you brother.
Keep on keeping on bro!
Gooc luck man!

Thanks zed, now that I'm leaning out I'm really starting to notice that mass that I've put on

 

[gymjunkie09]

Workout 3/16

5 min light jog

Squat: 3 sets of 20@135lbs

Leg press: 3 sets of 20 @290lbs

Machine hack squat
140x20
140x15
140x15

Bike crunches 4counts: 3 sets of 15

Hanging knee raise: 3 sets of 12

Decline crunches 10lb. Plate behind head: 3 sets of 12

Behind the neck military press on smith
105x15
105x13
105x12
95x13

Superset: seated lat raise- 3 sets of 15 @15lbs
Seated db front raise- 3 sets of [email protected]

Superset: bent over reverse db row- 3 sets of 15@25lbs
Seated one arm db press- 3sets of 15@30lbs each arm

Missed my preworkout meal here.....made for flat workout

 

[gymjunkie09]

Workout 3/17

5 min. Light jog

Bbl row
95x15
95x15
95x13
95x12

Superset: pullups- 3 sets of 10
Standing one arm cable row- 3 sets of 15 @37.5 lbs each arm

Lat pulldown: 4 sets of 15 @100lbs

Bent over db rows: L-60x15, 60x15, 60x13
R-60x15, 60x13, 60x12

Bent over straight arm db shrugs: 3 sets of 15 @60lbs each arm

Superset: seated incline ez bar French press- 3sets of 15 @60lbs
Skullcrusher-50x15, 50x12, 50x12

Superset: v-var cable pushdown- 35x15, 42.5x15, 42.5x15
Reverse crib cable pushdown-3 sets if 15 @35lbs

Weighed in at 172lbs, 9lbs down in 12 days although I'm sure at least 5 was water weight so I'm right about were I wanna be in fat loss.7-8 more lbs should put me under 10%. clen seems to be working great with little to no sides and strength us still steadily increasing. Definitely noticing a huge increase in the amount of sweat I'm working up during my workouts its ridiculous lol. Sun. Is my last day of clen then switchn to e/c/a stack for two weeks then back on clen for final two

 

[zedhed]

Workout 3/17

5 min. Light jog

Bbl row
95x15
95x15
95x13
95x12
Time to add weight here bro!

Superset: pullups- 3 sets of 10
Standing one arm cable row- 3 sets of 15 @37.5 lbs each arm

Lat pulldown: 4 sets of 15 @100lbs
Add here too!

Bent over db rows: L-60x15, 60x15, 60x13
R-60x15, 60x13, 60x12

Bent over straight arm db shrugs: 3 sets of 15 @60lbs each arm
Add here bro!

Superset: seated incline ez bar French press- 3sets of 15 @60lbs
Skullcrusher-50x15, 50x12, 50x12
Work it man, Work it!

Superset: v-var cable pushdown- 35x15, 42.5x15, 42.5x15
Reverse crib cable pushdown-3 sets if 15 @35lbs

Weighed in at 172lbs, 9lbs down in 12 days although I'm sure at least 5 was water weight so I'm right about were I wanna be in fat loss.7-8 more lbs should put me under 10%. clen seems to be working great with little to no sides and strength us still steadily increasing. Definitely noticing a huge increase in the amount of sweat I'm working up during my workouts its ridiculous lol. Sun. Is my last day of clen then switchn to e/c/a stack for two weeks then back on clen for final two

Lookin good junkie.
Good luck brother.

 

[gymjunkie09]

Lookin good junkie.
Good luck brother.

seems like my strength is going up every workout which is surprising since I'm down to only around 100g carbs a day

 

[moya]

its the gear bro... during the week that is about how much carbs im getting in as well... natty i think we'd be spent! thank you GCA!!!
keep pushing bro ...i know we have gone a long way, but there is still a long way to go...

 

[gymjunkie09]

Todays workout

5 min. Light jog

Incline bench
135x15
135x13
135x8/115x7
125x9/115x6
115x12

Decline bench smith
155x15
155x13
145x11
135x13
135x12

Cablecrossover
60x15
80x11/60x9
80x7/60x8
60x15

Superset: standing alt. 1-arm db curls- 3 sets of 15@20lbs each arm
Hammer curls: 25x10/20x15, 25x8/20x7, 25x6/20x9

Superset: ez-bar cable curls- 50x15, 60x15, 60x15
1-arm cable curls- 3 droplets of 30/20 each arm

Had to do some smith work on bench cause u wasn't at my regular gym. Workout was a little off because i strayed away from my diet this weekend because I was outta town, back on track as of today and didn't seem to gain any weight over the weekend

 

[zedhed]

Looking very nice junkie and very nice workouts too.
Keep up the gr8 work man and good luck!

 

[gymjunkie09]

yesterday's workout

5min light jog

SLDL
135x25
135x25
135x20

Revers BBL Lunge (knee to ground)
85x15
75x20
75x20

Leg Press
300x25
300x20
300x20

Bicycle Crunches (4 counts): 3 sets of 15

Hanging Knee raise
13
12
12

Decline Sit-up 10lb weight behind head
12
8
9

Behind the Neck Shoulder Press (smith)
105x15
105x13
105x12
105x10/95x5

Superset: Seated db Lateral Raise 3 sets of of 15 with 15lb db
Seated db Front raise: 3 sets of 15 with 12.5lb db

Superset: Bent Over Reverse DB Row: 3 sets of 15 with 25lb db
Seated One-Arm Shoulder Press: 3 sets of 15 each arm with 30lb db

20 min. on eliptical heartrate 135-140

Started E/C/A stack today, love how it supresses my app and helps me power through workouts on low cal/low carb diet but dont love the side lol.........nausia, hearburn, cotton mouth, jitters, shit works tho

 

[gymjunkie09]

fasted a.m cardio 3.5 miles around 35-40 min.