Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Gymjunkie09's EF 90 day contest log

todays workout i hit my arms and focused on some isolation lifts

Deadlift: 135x5, 185x5, 215x5, 205x5, 225x5, 235x5

Preacher Curls: 75x8, 75x8, 75x8

DB Hammer Curls: 30x10, 35x6 30x3 dropset, 30x8

BBL Standing Calf Raise: 225x25, 225x5, 225x5, 225x5, 225x5

Overhead Rope Extension: 70x10, 80x6, 70x10

Overhead DB Tricep Extension: 25x8, 25x8, 25x6 20x5 (dropset)

My right quad was pretty sore from my pin last night, felt just a little sluggish today......tomorrwo is a much needed rest day
 
Nice junkie, keep it up bro......uhhhh thats what she said right????LOL
 
Nice bro, I really think you will see more improvement from them.
Good luck brother!
 
today workout

5 min wu on treadmill light jog

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

Bench: 190x3, 190x1, 190x1 (assisted), 150x10, 165x4, 135x5

Power Clean: 95x5, 110x5, 120x5, 130x4, 125x5

Pull-ups (all the way down): 3sets of 5

Chin-Ups: 5, 4, 5

abdominal curls: 3 sets of 25 at 170lbs

10 minute light jog

Weighed in today at 176 lbs +11lbs in two weeks!:evil:
 
Looking good bro. Your squat outguns your DL. I bet you can add to the DL...:evil:
 
11 pounds in 2 weeks? nice man thats about where im at too. keep it up, looks like your makin some gains
 
wcjcMr.O said:
11 pounds in 2 weeks? nice man thats about where im at too. keep it up, looks like your makin some gains
Click to expand...
yeah i'm def making gains but theres gotta be some water weight in there, don't forget i'm on test e/decs/dbol not too mention 15g of creatine a day lol
 
zedhed said:
Looking good bro. Your squat outguns your DL. I bet you can add to the DL...:evil:
Click to expand...
yeah def bro.....i was having a problem gripping the bar on the dl but i swicthed my grip to overhand/underhand for a few sets on sat. and it made a huge difference. You'll def be seeing the weight shoot up on dl, it's now become one of my favorites excerisizes
 
Yep mixe grip fo sho guyz on the DL!
And of course chalk, bring your own if you have to, its worth it!
Keep it up.
 
gymjunkie09 said:
yeah def bro.....i was having a problem gripping the bar on the dl but i swicthed my grip to overhand/underhand for a few sets on sat. and it made a huge difference. You'll def be seeing the weight shoot up on dl, it's now become one of my favorites excerisizes
Click to expand...

That helps me as well!
 
yesterdays workout

Deadlift: 175x5, 205x5, 225x5, 235x5, 240x5

Military Press: 90x5, 100x5, 110x5, 115x3/85x7 (dropset), 115x5, 85x10

High Pull (from knees) thanks zed:evil:: 85x5, 95x5, 100x5, 110x5, 110x5, 85x14

Pullups: 5,5,5

Chinup: 5,5,5

Chest Dips: 5 sets of 10

Weighed in at 177 +12lbs. Ive been eating like horse :chomp:, sticking to my diet pretty good but just eating more on top of it, mostly pb sandwiches, and bowls of cereal with 2% milk when i wake up starving in the middle of the night lol. I don't seem to be gaining much fat if any so why not keep eating? I'm looking to gain as much mass as possible before cutting calories back, which i'll probably do around 4 weeks out from the the last set of pics:evil:
 
Last edited:
I"m also gonna start hitting the gym on tues. and thurs. days as well to hit my abs, i don't feel like i can work them as well as i want at the end of these wokouts. I"m also gonna do a little bit of lit cardio on these days because i'm gaining so fast i'm starting to feel little awkward on the treadmill, this way when i cut calories and start doing hit cardio post-workout and fasted cardio in the morning i don't pass out in 5 minutes lol
 
gymjunkie09 said:
I"m also gonna start hitting the gym on tues. and thurs. days as well to hit my abs, i don't feel like i can work them as well as i want at the end of these wokouts. I"m also gonna do a little bit of lit cardio on these days because i'm gaining so fast i'm starting to feel little awkward on the treadmill, this way when i cut calories and start doing hit cardio post-workout and fasted cardio in the morning i don't pass out in 5 minutes lol
Click to expand...

Sounds good bro junkie. You might wanna add some calve work too bro. Since youre adding int the additional days. Give it some thought bro.
 
gymjunkie09 said:
I"m also gonna start hitting the gym on tues. and thurs. days as well to hit my abs, i don't feel like i can work them as well as i want at the end of these wokouts. I"m also gonna do a little bit of lit cardio on these days because i'm gaining so fast i'm starting to feel little awkward on the treadmill, this way when i cut calories and start doing hit cardio post-workout and fasted cardio in the morning i don't pass out in 5 minutes lol
Click to expand...

that is a very good plan... i need to start hitting calves myself...
sounds like your diet is going great as well...
 
zedhed said:
Sounds good bro junkie. You might wanna add some calve work too bro. Since youre adding int the additional days. Give it some thought bro.
Click to expand...
will do zed............you think it would be overkill to throw some iso excersizes in on these day too? Maybe something like Tues-shoulders, Thurs-tris, Sat.-biceps as well as calves and abs these days since all my heavy compound lifts are on Mon-Wed-Fri? Nothing crazy just a couple excersizes with a few sets each with nice controlled form. I feel like i'm recovering fast enough right now:evil:
 
Abs today

Double crunch/two handed woodchop/ bridge (triset)

15/40lbs 10 each side/ 30 sec

20 min lit on oliptical

Felt a little bloated today during abs struggled a little, need to make sure I'm doing an an circuit twice a week!! Also had pretty nasty lower back pumps especially during the cardio, ten more days on dbol then time to switch to proviron
 
Taurine and water bro for those pumps.
Keep killin it bro!
 
yesterday's workout:

Squat: 235x5, 260x5, 280x5, 290x5, 300x3

Bench Press: 190x3, 190x3 (assisted), 190x5, (assisted), 155x8, 155x8, 135x12

Power Clean: 110x5, 120x5, 125x5. 125x5

Pullups: 3 sets of 5

had to cut the workout a little short due to time restraints, my spotter was giving me tips on my bench press technique and i wasted a littel too much time talking with him about training. Also took today off, felt like i would benefit by more resting an extra day instead of overtraining.....so the weekend off then back in the gym on monday fully rested :chomp:
 
gymjunkie09 said:
will do zed............you think it would be overkill to throw some iso excersizes in on these day too? Maybe something like Tues-shoulders, Thurs-tris, Sat.-biceps as well as calves and abs these days since all my heavy compound lifts are on Mon-Wed-Fri? Nothing crazy just a couple excersizes with a few sets each with nice controlled form. I feel like i'm recovering fast enough right now:evil:
Click to expand...
I think the best thing that I can tell you here is go with how you feel. If you feel like you have the energy, then its prolly ok to go at lightly. But always remember you dont grow in the gym......
And with the boost from all of your "supps" you will feel gr8. But you still need recovery cuz youre prolly working more intensly then usual too.
 
zedhed said:
I think the best thing that I can tell you here is go with how you feel. If you feel like you have the energy, then its prolly ok to go at lightly. But always remember you dont grow in the gym......
And with the boost from all of your "supps" you will feel gr8. But you still need recovery cuz youre prolly working more intensly then usual too.
Click to expand...
lol, yeah the gym kinda answered my ? for me that day, that's def too much and i don't wanna overtrain............I'll jus be keepin tues and thurs for calves and abs only
 
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

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

Pull-Ups: 4 sets of 5

Close Grip Chin-Up: 2 sets of 5

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!
 
gymjunkie09 said:
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!:evil:

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!
Click to expand...

Yes they do and those compounds give back SOOOOOOO MUCH MORE then isolations at this point...:chomp:.
Happy belated good friend, I hope the very best for you.
 
zedhed said:
Yes they do and those compounds give back SOOOOOOO MUCH MORE then isolations at this point...:chomp:.
Happy belated good friend, I hope the very best for you.
Click to expand...
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
 
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:mad:)

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
 
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
 
gymjunkie09 said:
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:evil: Hell you too get a nipple shaker for this one:lil k:

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
Click to expand...

Good for you man. That gym move sounds like just what you needed my friend.
 
zedhed said:
Good for you man. That gym move sounds like just what you needed my friend.
Click to expand...
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
 
abs and calf work today

5 min light jog on 5.0 incline for warmup (agonizing back pumps:mad:)

weight decline sit-up (45lbs)/ Russian Twist sit-up (superset)

3 sets of 15/10

Corkscrew/ Negetive crunch (superset)

3 sets of 10/10

Standing barbel calf raise (smith machine)

225x40 ten sec rest 225x20 tes sec rest 225x15 ten sec rest 225x20

20 min. cardio on oliptical 135-150 heart-rate (more back pumps:mad:)

weighed in at 180lbs today +15 which is good but i'm so bloated that I felt like a pregnant lady trying to do sit-ups lol, back pumps are getting terrible when i attempt to do any cardio, can't wait to drop this dbol not sure if i'll run that again although it does give me great pumps, creatine also bloats the shit outta me so that isn't helping any lol., but io'm all about weight gain and mass right now.
 
Taurine and water for the pumps bro. Will help considerably.
 
I use 5 but I tend to get a lot of muscle cramps too...especially if there is clen!

Looking great junkie..keep at it and happy really belated birthday! :)
 
zedhed said:
Taurine and water for the pumps bro. Will help considerably.
Click to expand...
will they subside when i drop the dbol? because sun. is my last day then i'll be switching to 50mg proviron ed, if not the were can i get taurine from because i'm gonna be doing more cardio starting monday including incline sprints which would be next to impossible right now
 
Start with 3 if that does not do it for you go to 5. You can get it at WalMart, most grocery stores and any drug store.
 
fridays workout

5min. light jog

squat: 185x5, 225x5, 235x5, 245x5, 265x3, 225x8

Bench Press: 205x3, 200x2, 155x10, 155x10, 155x8, 135x11

Power Clean: 105x5, 115x5, 125x5, 135x5, 140x2

Pullups: 6 sets of 5

Dbl bicep cable curl: 4 sets of 10 supersetted with last 4 sets of pullups

5min. lit cardio on oliptical

Chest Press: 80x10, 120x10, 140x10, 160x4

My joints were KILLING me on the bench press,and continued to hurt through the Power Cleans, felt like my forearms were gonna explode. This has been steadily gettting worse since i started the program:confused:. I finished the workout the best i could though and through in 4 sets of chest press because I didn't work my chest like I wanted to on the bench press because of my joints. Not sure what to do about this if it keeps getting worse?
 
so starting today i will be cutting out the cup of brown rice with my last meal of the day and adding 1c of 2% milk to three meals. So a little less carbs and a littel more proetien and fat, not a substantial difference, i'm mainly looking to cut out late night carbs. Which also means no more late night cereal binges:chomp:
 
Bro you packin on the fuckin meat on your upper bod. Need to see them wheel too man.
And nipple shakers for you too meat wagon!:lil k::lil k::lil k:
 
today's workout:

kinda just winged it today, my forearms started killin me early in the workout so i chose some exercises that didn't effect that too much

Chin-up/Alternate seated single-arm row (superset)

10/16@60lbs
10/12@60lbs
10/16@50lbs

Alternate dumbell Curls

3sets of 12@35lbs

Hammer Chest Press

140x10, 160x10, 160x7

Lateral Raises

3sets of 10@20lbs

Front dbl Raise

3sets of 10@30lbs

Lateral Pulldown

140x10, 160x8, 160x8

Was kinda all over the place, this is really just an extra day i'm throwing in here, I think i'll just start goin in on sat. and banging out some deadlifts and pullups/chinups and throw 1 muscle group in for iso work depending on what i feel needs work
 
gymjunkie09 said:
thanks bro, iv'e been a garbage disposal the past few weeks lol:chomp:. Put on 18 lbs in 4 weeks. Time to clean up my diet though to make sure gains are lean from here on out
Click to expand...

You and me both dude! the more strict about eating every two hours the more ravenous my hunger becomes!!
 
todays workout:

5min. light jog on treadmill

Hammer Strengh Chest Press: 225x8, 245x1, 235x1, 225x7

Squat: 195x5, 225x5, 245x5, 265x5, 265x5, 225x8 (did 265x3 once on fri. 265x5 twice today)

Bench Press: 155x12, 165x8, 165x6

Power Clean: 110x5, 120x5, 130x5, 135x5, 135x5

Pull-ups: 4 sets of 6

Chin-ups: 2 sets of 6

Cable crossover strait up (supersetted with pull-ups): 50x10, 60x8, 50x10

Alternate One Arm Cable row: Supersetted with pull-ups and chin-ups: 60x12, 50x12, 50x12

10 min cardio on oliptical hrt: 130-145

Feeling a little bit more motivated after dropping dbol and adding proviron yesterday. Still bloated as hell tho lol, which i don't expect to change much until I drop the creatine. Weighed in at 183lbs no change from last time, but I'm not expecting the scale to go up a whole lot as i start to lean out from the proviron......I'm hoping anyways lol:biggrin:
 
wow i love it .. alot of u guys are killing it..cant wait to see who wins at the end !
 
apreciate the support!! I'm trying to keep my log as real and detailed as possible in order to achieve the best learning experience for myself as well as everyone following along. Just stay tuned for the back half of my cycle that's when things are gonna get interesting, I'm working on the cut from hell with Zeds help and it's gonna be brutal :evil::evil::evil:
 
Dam nice work junkie. You too man your lifts are tearing upwards man. Dam good job bro!
 
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!
 
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.
 
zedhed said:
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!
Click to expand...
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:evil::evil::evil:
 
gymjunkie09 said:
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:evil::evil::evil:
Click to expand...
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.
 
zedhed said:
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.
Click to expand...

That's what I was thinkn, so ill be doing that with my bench which I feel is my weakest area
 
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
 
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:evil::evil:
 
Nice junkie, so your thoughts on the 10 x 3?
 
today's workout

Squats: 225x5, 275x5, 295x3, 295x3, 285x3 (dropped weight to focus on form)

DB Flys (5-1-2 rep timing): 45x10, 45x8, 45x7, 45x6, 30x22 failure, 30x23 failure

Incline Db Flys (5-1-2 rep timing): 35x10, 35x10, 35x10, 30x21 failure

Bench Press: 185x3, 185x3, 185x3, 175x2, 155x4

Hammer Strenght Chest Press: 135x15 failure

Power Clean: 110x5, 120x5, 145x1, 135x5, 140x2

Pull-ups 3 sets of 7

Chin-ups: 2 sets of 7

Lateral Pulldown: 160x8 through this in because someone was on pull up bar

dual cable pully row(supersetted with pulls and chins): 45x10, 50x10, 60x5/50x5 dropset, 50x8, 45x8,45x8

those flys killed my chest I wanted to do 10 sets on the bench press but it wasn't happening, the guy that was spotting me asked if I was gonna go until I couldn't get the bar off the rack lol:evil: Good all around workout tho
 
Gr8 job junkie! Changing it up and kicki ass bro. You keep it up my good man.
 
today's workout:

DL: wu 135x5, 225x5
Work: 300x3, 305x3, 305x3, 305x3, 300x3, 300x3, 295x3, 295x3, 295x3, 295x3:evil:

Military Press: 105x5, 115x5, 120x4, 125x1, 120x4, 115x3, 105x6, 95x8

High Pull: 95x5, 105x5, 110x5, 115x5, 115x4, 95x10

Pullups: 7,7,6

Chinups:8, 8, 7

Dual cable pully row (supersetted with pullup and chinups): 60x8, 60x8, 60x8, 50x10, 50x10, 50x10

got my clen today:chomp:......Next week is cut mode, will post my diet up as soon as i finish laying it out
 
gymjunkie09 said:
today's workout:

DL: wu 135x5, 225x5
Work: 300x3, 305x3, 305x3, 305x3, 300x3, 300x3, 295x3, 295x3, 295x3, 295x3:evil:Killindatshit bro!:p

Military Press: 105x5, 115x5, 120x4, 125x1, 120x4, 115x3, 105x6, 95x8 These are some dam good number brother. Where did this come from????

High Pull: 95x5, 105x5, 110x5, 115x5, 115x4, 95x10

Pullups: 7,7,6

Chinups:8, 8, 7

Dual cable pully row (supersetted with pullup and chinups): 60x8, 60x8, 60x8, 50x10, 50x10, 50x10

got my clen today:chomp:......Next week is cut mode, will post my diet up as soon as i finish laying it out
Click to expand...
Cut mode....COOL!
 
looks like today is gonna have to be a rest day. I wanted to hit my abs and calfs today but i injected in my calf the other day and everytime I take a step it feels like its about to blow up lol. Those dl hit my abs pretty good yesterday anyways
 
moya said:
i have no intentions to ever try a calf injection... i feel for you!
Click to expand...
I used to know a guy who did that everyday on days he worked calves. that shits intense. guess you get to the point where you like sticking every muscle you work? lol no way jose. one in the quad is good enough for me :P

Good job though junk, doin work son.. keep it up, those numbers look awesome
 
gymjunkie09 said:
looks like today is gonna have to be a rest day. I wanted to hit my abs and calfs today but i injected in my calf the other day and everytime I take a step it feels like its about to blow up lol. Those dl hit my abs pretty good yesterday anyways
Click to expand...

LOL...man I told you heat that shit up first good and warm then after the injection really really massage the hell out of it.
Really bro sorry to hear that youre so dam sore. Put a heatting pad on it and massage it. Thats the best remedy that I know of for you.
Truely am sorry youre hurting man.:evil:
 
zedhed said:
LOL...man I told you heat that shit up first good and warm then after the injection really really massage the hell out of it.
Really bro sorry to hear that youre so dam sore. Put a heatting pad on it and massage it. Thats the best remedy that I know of for you.
Truely am sorry youre hurting man.:evil:
Click to expand...
na its cool bro i'm good now I walked it off lol........still got fridays workout in. Just got home was outta town for the weekend visiting a friend:qt:. Now it's time to put my new diet together and get ready to shred:evil::evil::evil:
 
here is the diet I wil be cutting with, if need it comes to the point were i feel i need to then I will start cycling the carbs but i'm looking to retain as much muscle as possible here. Feel free to critique

Breakfast

1 scoop whey Protein
1 whole egg
1/2 c eggwhites
1/2 blueberries
1/2 c oatmeal

Lunch

1 1/2 cans drained tuna
2 cups baby spinach
1/2 tbls olive oit
1oz almaonds

Pre-workout meal

6oz. chicken breast
1c Brocolli
1cup brown rice

PWO shake- 2 sccops whey

Dinner

6oz. Halibut
6oz. sweet poatato
1 cup broccoli

snack

1 can tuna
2cups baby spinach

Befor bed

1scoop whey
1tbls flax oil

Protein=310g
Carbs= 149
Fats=55g

I will refeed once a week on an off day with around 400g carbs........also will be starting clen tomorrow
 
today's workout

5 min light jog on treadmill

Bench Press: 135x15, 140x15, 145x10, 140x8, 135x10

Decline: Bench: 135x15, 135x14, 135x10, 125x10, 115x13

Cable Crossovers: 40x15, 50x15, 50x11, 40x15, 40x15

Standing ez-bar curls/Pinwheel curls (superset)

preacher curls: 60lbs 3 sets of 15

Pinwheel Curls: R-22.5x9/20x6 L-22.5x15
L-22.5x10/20x5 R-22.5x15
R-22.5x5/20x5/22.5x5 L-22.5x15

Widegrip ez Bar curls/Seated incline db curls (superset)

Widegrip Curls: 40lbs 3 sets of 15

Seated Incline Curls-20x13/15x2, 20x8/15x7, 20x7/15x8

weighed in at 181 lbs. Popped 60mcg of clen spread out throughout the day and had no sides whatsoever
 
Hey junkie nice workout up there man. Keep yourself healthy bro. Some kind of bug going around to the contestents in here.. Stay tuff bro!
 
yesterdays workout

5min light jog on treadmill

Squat: 3 sets of 20 @135

Leg Press: 270x20, 290x20, 290x20

Machine Hacksquat:180x17, 160x20, 140x20

Bicycle Crunches: 4counts 3 sets of 15

Decline Cunches: 10lbs plate behind head 3 sets of 12

Hanging Knee Raise: 3 sets of 10

Behind the Neck Military Press: 100x15, 100x14, 100x11, 95x11

Seated Lat Raise Superset: 3 sets of 15 @15lbs
Seated Front raise : 3 dropsets of 15 @15/12.5

Bent Over DB Reverse Fly superset:3 sets of 15 @25 lbs
Seated One Arm DB Press: 3 dropsets of 15 @25/20lbs

Standing BBL Calf Raise on smith: 275x8, 295x8, 315x7, 335x5, 335x5

20 Minute walk on treadmill @5.0 incline and 2.8-3.0 speed
 
keep up the good work bro! things are really heating up.. i love it
 
You must log in or register to reply here.

Similar threads

pigsy
Approved Log My Training Cycle Diet Log
Replies
33
Views
3K
pigsy
pigsy
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
2K
Tiger Salman Khan
Tiger Salman Khan
Blackout-
Approved Log Testosterone Anavar EQ Cycle
2
Replies
160
Views
14K
abolone
abolone
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
184
the_alcatraz
the_alcatraz
justintoit
Approved Log Pre Cycle Log
Replies
35
Views
3K
Noah Wixx
Noah Wixx
Top Bottom