Log of PCT now, will start new Cycle Nov 17

[brandonp005]

Been sick bro ...feeling better today...will post up my traing logs I havent inputed...will be back in the gym tonight!!!

glad to see ya feeling better..i hear ya about the sickness, everyone in my area is getting some damn stomach virus...i've had a tore up stomach the past 2 days, hard to eat when you stomach is cramping and hurting like your being stabbed!

 

[Black Boxster]

Went back to the gym yesterday after being off after blowing chow for a few days....not good....

Monday 12/29/08

Chest:

Bench
250X14 ( too light)
270X11
270X11
270X10

Incline DB Press
160(80Each)x11
160x11
160x8
160x8
After this set I blew chow...after being sick , not eating good this kicked my fucking ass!! I dropped the weight, went to the bathroom and threw my brains out

Flyes
195X12
195X12
195X9
195X9

Dips
2X14
2X12

Calves
4X15 Seated Calve raises 135lbs

Abs
Hanging Leg raises
4X25
Went top failure every set
Held flexed position at top of movement for 2 seconds every movement, kept movements all at controlled pace.

This work out kicked my ass....

 

[Black Boxster]

Tuesday 12/30
Morning Cardio
40 minutes jog 6:00am....god I hate morning Cardio!

Evening:

Back
Lat Pulldowns
235X9
235X10
235X8
235X8

Held at bottom of movement for 2 seconds per rep...wife had to help some on last tow sets for last 2-3 reps...

Behind the neck pulldowns

130X11
130X10
135X11
135X11

this 2 minute rest between sets is kicking my ass...I'm really feeling my age! Movement performed as above, holding flexed position for 2 seconds....I find behind the neck ,much harder...I have to use ALOT less weight

This is the Mother fucker of all....Needto..I love ya, but after these...you are a mother fucker!! Damn these kick my ass!!!!!!!

Supersets of Cable Pulleys and DB Rows ( I literally wanted to die)
195X11 Cable, superset with 75lbsX10 L&R side
195X9, S.S 75X9L,R
195X8 S.S 75X8L,R
180X9 S.S 75X10L,R

At this point I cursed the day I ever set foot on EF!!!.....Holy SHIT.....I have never done supersets on back till last week on my first workout (before I got sick...didn't log it bros...)...Pump is just insane, but the two minute ret between sets withy all of this just kicked my ass...If you had a gun to my head I couldn't have done another set.....


Needto...thanks for the most insane workout of my life!!!

 

[needtogetaas]

Tuesday 12/30
Morning Cardio
40 minutes jog 6:00am....god I hate morning Cardio!

Evening:

Back
Lat Pulldowns
235X9
235X10
235X8
235X8

Held at bottom of movement for 2 seconds per rep...wife had to help some on last tow sets for last 2-3 reps...
now next week the goal is to not get help on the last few sets.
Behind the neck pulldowns

130X11
130X10
135X11
135X11

this 2 minute rest between sets is kicking my ass...I'm really feeling my age! Movement performed as above, holding flexed position for 2 seconds....I find behind the neck ,much harder...I have to use ALOT less weight
and you spend much less time in the gym. Spend it making food and with the family. Or even us here at ef

This is the Mother fucker of all....Needto..I love ya, but after these...you are a mother fucker!! Damn these kick my ass!!!!!!!

Supersets of Cable Pulleys and DB Rows ( I literally wanted to die)
195X11 Cable, superset with 75lbsX10 L&R side
195X9, S.S 75X9L,R
195X8 S.S 75X8L,R
180X9 S.S 75X10L,R

At this point I cursed the day I ever set foot on EF!!!.....Holy SHIT.....I have never done supersets on back till last week on my first workout (before I got sick...didn't log it bros...)...Pump is just insane, but the two minute ret between sets withy all of this just kicked my ass...If you had a gun to my head I couldn't have done another set.....


Needto...thanks for the most insane workout of my life!!!

ain't there ab work with this work out? I have to go look lol.. do not slack on the ab work if I am right..

Good fucking job on the morning cardoi bro.. Not only is it training your body but its training your mind. How do you feel threw out the work day these days?

 

[Black Boxster]

^^^^^^...Yep...there was ab workout in that workout...me bad...just forgot to log it.....did 4 sets of 25 hanging leg raises

 

[needtogetaas]

^^^^^^...Yep...there was ab workout in that workout...me bad...just forgot to log it.....did 4 sets of 25 hanging leg raises

all over it bro

 

[Black Boxster]

ain't there ab work with this work out? I have to go look lol.. do not slack on the ab work if I am right..

Good fucking job on the morning cardoi bro.. Not only is it training your body but its training your mind. How do you feel threw out the work day these days?

To be honest bro...super tired...I'm thinking part is the Monsterdrol...but I've been just worn down lately. for example...today I spent most of the day sleeping....today was a workout day ( things got pushed back a day because the gym was closed thursday)...I did Morning Cardio...ate...and then went to sleep on the sofa.....woke up...made some tuna for lunch then went in my room and slept till 5:04...got up and went to the gym to do legs....I feel great at the gym, BUT these workouts are draining me...even though it's less volume, the intensity is insane....even after my first excercise today...squats I'm thinking...HOLY SHIT....I Still have alot of work to do!".....

 

[Black Boxster]

Wed: Off day
Thursday: Gym Closed
Friday: Shoulders

For the Love of good....trisets...what a mother fucker these were....

[FONT=Garamond, serif]Standing Dumbell Press: [/FONT][FONT=Garamond, serif]85lbs each X9[/FONT][FONT=Garamond, serif], right to
Lateral Raises 25lbsX 9, moved to
[/FONT]
[FONT=Garamond, serif]Dumb bell Upright Rows 45lbsX10[/FONT]


No rest between each movement, held each movement at 2 sec for the flex position, 2 Minute break and repeat this for a total of 4 times!!!
This sucked boys.....( in a good way!)
Kept weight the same, did Ok exceept for last set had to make the following changes: DB press: Only got out 6 reps, drop setted down to

70lbs each to get 3 more reps
Dunbell rows: Had to drop set down to 35lb on last set for 4 reps...
Wife had her arms under my tris on all the presses, but didn't assist...there just in case I needed the help..


Seated Bent over Laterals:
25X9
25X9
25X8
25X9...had to pull out every bit inside to squeeze out that last rep...


Shrugs:
270X16
270x15
270X15
270X14

 

[Black Boxster]

Saturday:
Arms:

[FONT=Garamond, serif]Bicep Barbell Curls[/FONT]
[FONT=Garamond, serif]First set was too light...I was really wanting to focus without cheating, but shorted myself[/FONT]
[FONT=Garamond, serif]
[/FONT]
[FONT=Garamond, serif]70X15[/FONT]
[FONT=Garamond, serif]80X9[/FONT]
[FONT=Garamond, serif]80X8[/FONT]
[FONT=Garamond, serif]80X7[/FONT]


[FONT=Garamond, serif]This may sound goofy...but I had the wife "holding" one of my biceps during the curls...I was able to really focus, and could feel the contraction of the muscle perfectly undeer her hand...I alwaysrest my free hand on my bicep when I do one arm DB preacher curls, so thought I would try this during these....i liked...gave great feedback....Plus made the wife hot!![/FONT]
[FONT=Garamond, serif]
[/FONT]
[FONT=Garamond, serif]DB Preacher Curls[/FONT]
[FONT=Garamond, serif]30X11[/FONT]
[FONT=Garamond, serif]35X8[/FONT]
[FONT=Garamond, serif]35X9[/FONT]
[FONT=Garamond, serif]35X9[/FONT]
[FONT=Garamond, serif]
[/FONT]
[FONT=Garamond, serif]I was going all the way down...BUT causing some tendon pain...I'm now going about 3/4-7/8 straight...way less strain on my tendon...what do you think...????[/FONT]
[FONT=Garamond, serif] [/FONT]
[FONT=Garamond, serif]Standing DB Curls
35X8[/FONT]
[FONT=Garamond, serif]35X7[/FONT]
[FONT=Garamond, serif]35x6 ( had wife help and give me 2 more forced reps for a total of 8)[/FONT]
[FONT=Garamond, serif]30X8 ( had to drop 5lbs per arm..biceps were beat to hell)[/FONT]


[FONT=Garamond, serif]Tricep Push downs[/FONT]
[FONT=Garamond, serif]150X15....too light...only did 12 last work out![/FONT]
[FONT=Garamond, serif]160X11[/FONT]
[FONT=Garamond, serif]160X11[/FONT]
[FONT=Garamond, serif]160X11[/FONT]


[FONT=Garamond, serif]Standing Extensions:[/FONT]
[FONT=Garamond, serif]80X16 ( way to light!!)[/FONT]
[FONT=Garamond, serif]90X11[/FONT]
[FONT=Garamond, serif]90X11[/FONT]
[FONT=Garamond, serif]90X10[/FONT]


[FONT=Garamond, serif]Skull Crusher:[/FONT]
[FONT=Garamond, serif]90X9[/FONT]
[FONT=Garamond, serif]90X8[/FONT]
[FONT=Garamond, serif]90X8[/FONT]
[FONT=Garamond, serif]90X6 ( wife helped and gave me 2 more)[/FONT]


[FONT=Garamond, serif]Abs:[/FONT]


[FONT=Garamond, serif]Crunches:[/FONT]
[FONT=Garamond, serif]4 X25[/FONT]

 

[Black Boxster]

Sunday:
Would be and Off day, but pushed back because of New Years...So today was Morning Cardio and Legs!


Morning:

Cardio:

Did 40 minutes of high Intesnity Plyometrics

Legs:
Squats:
270X8
270X7
270X8
270X8

D.L
275X 6
275X6
275X6
275X5

Leg Press slide

630X11 (14 plates..a New PR for Me!!)
630x11
630X10
630X10

Seated Calf Raises
3plates ( 135lbs) X19
135X15
135X15
135X14

I thought my calves would fall off...seated Calve raise work my calves better than any movement

Abs
Hanging Leg raises:

1X25
1X24
1X25
1X20

2 minute rest between all sets, 3 minutes between exercises....