Log of PCT now, will start new Cycle Nov 17

[SaiBoT]

Hey Bro...Dips are out for now...havent done them in a few weeks. Now for Chest it is Incline Dumbbell presses, Declines on the H&S, Pec Flyes, and cable crossovers.

Try doing the inclines with a neutral grip and the machine pec flyes should be done with your palms facing the floor. This small changes will take some stress away from your shoulders, oh and avoid training to failure on chest days because when you try to get on the failure zone your weakest parts are at risk, if you do like 8 reps till failure on inclined, add 2 more sets and do 4-5 reps, so instead of one set of 8 total reps u will be doing 3x4-5reps that's a total of 12-15 reps against the original 8, this is good for rehab trust me... Plus you are doing too many exercises, I usually do two chest exercises per workout.

 

[needtogetaas]

Go black go black.

 

[Black Boxster]

Plus you are doing too many exercises, I usually do two chest exercises per workout.

Thanks for the great advice bro....

I think I still have that 70's and 80's mind set....High Volume....I got tell you...In my mind, I think I'm doing low volume ......this is NOTHING in comparison to the "old days" for me.....my wife thinks she's encouraging me by telling me "...your not 20 anymore.."...screw that noise!.....no reason at 45 I can't look the best in my life!

 

[SaiBoT]

Thanks for the great advice bro....

I think I still have that 70's and 80's mind set....High Volume....I got tell you...In my mind, I think I'm doing low volume ......this is NOTHING in comparison to the "old days" for me.....my wife thinks she's encouraging me by telling me "...your not 20 anymore.."...screw that noise!.....no reason at 45 I can't look the best in my life!

has I get older I tend to look at myself as a fine vintage port wine

 

[Black Boxster]

has I get older I tend to look at myself as a fine vintage port wine

...I'm past the port wine stage...I'm turning into vinegar!

 

[Black Boxster]

Shoulder is still pretty jacked...only pressing movement that isn't killing me is the H&S Press..switched all movements that were machine movements to dumbell

H&S Iso Lateral Shoulder Press

90lbsX16reps warm up
180x16
200x12
230x7

Both of these movements are new...was using machines for these
Dumbell Lateral raises: Went light....no cheating was going for max pump..
15x16 warm up
25x12
25x10, drop set 15x8

Bent Over Dumbbell raises

15X12
15X11
15x10, drop 10x8

Shrugs
270X13...3 sets

Upright rows
95x14
95x12
95x10

 

[brandonp005]

Great log bro, hang in there and stay motivated! Listen to Needto when he says "more isn't always better" when it comes to sets. That was one of my biggest faults with my workout. He posted up a workout for me and I'm loving it right now!

 

[Black Boxster]

^^^^^
thanks for the encouragement bro! Needto is a great bro..hard not to follow his advice...training is hard one for me to cut back on....If I'm not feeling total pumped by the time I'm done...I feel like I didn't hit it hard enough...truth is since I just went back to training this year, I'm still training like I did over 10 years ago when I was younger and trained pretty much non stop for over a decade..hard to get that " program" out of mind...I know that I need to adjust for age, years off, not using the gear I did back then etc...but I'm still training that way...I think I need a hard slap across the head!!...LOL

My biggest problem is diet. There is so much conflicing info....I love EF, but this forum doesn't make it easier!...low fat, low carbs, high protein, medium protein..WTF?....I'm more confused than a 14year old with an experienced hooker...LOL....

I've been doing the AD diet for the last two weeks to try and mix it up and get the body to go into more of a fat burn mode and its not doing shit right now...in fat I feel fat and bloated...don't know if I should give it up and go back to the standard or keep pushing.....I just afraid I'm blowing my cycle right now......

When I was young I could pretty much eat anything and grow and stay pretty lean...now I look at food and I'm a pig....I haven't lost any weight in months now (since my last cycle) and BF is staying the same even though I'm busting my arse at the gym....

After doing alot of reading the AD made sense...but I would have expected some BF drop by now....nada, zip, zero...in fact I weigh more and look more bloated in the gut...noticed tonight the gut is puffy and sticking out...don't want to show a side profile...so sorta going into full blown panic mode right now.....made I'll just get some liposuction(J/K!)

Today was off day for gym...legs tomorrow...Just need Needto to move on down to Florida and be my personal trainer and Chef!! ...too bad my last name isn't Gates...LOL

 

[SaiBoT]

Bro you need a more positive atitude towards yourself, judging by your posts I feel you are underpressure, pessimist and stressed out, that's not good for you, more stress leads to more cortisol which doesn't help build muscle, just relax and trust yourself, don't rely so much on the supplements, I mean monsterdrol, lipoflame and amp seem to be good stuff, but those don't get anywhere by themselves, it's all you remember that, it's not like by not having those you can't workout, you have done it in the past and you can do it now.

I would say you should change your routine all together, the keto diet has to be under control and there are some other rules about it you should no so you don't feel crappy and lifeless all the time.

You really need a new mindset, through this your shoulder pain will go away and you will meet your fitness goals. Are you willing?

 

[brandonp005]

In my opinion bro, your stressing your self out over it way to much. There are thousands of "diets" out there and all I'm sure has their own pros/cons. Instead of sticking with one certain program and counting everything so seriously, how about trying a more radical approach. This is more of the strategy I'm using and I'm seeing some results. I occasionally post up my diet to make sure I'm still in a decent range.

1. Eat as often as possible. (5-7 meals)
2. Eat clean but don't kill yourself when you have the occasional grease.
3. Lean, Green, Marine (lean red meats, green veggies, fish/seafood)
4. I prefer lean top sirloin but turkey breast cutlets are great as well!
5. RELAX AND BE PATIENT!