Log of PCT now, will start new Cycle Nov 17

[Black Boxster]

Keep up the good work BB. Sounds like you're getting it together and are on the right path. You don't do any free weights do ya? Any reason why? Either way, good job bro. keep it up!

I use a smith Machine for most of my "free weight" movements. Primary reason is I train with my wife.....I can always roll back the bar if she fails on a spot....she great for forced reps..but she even makes me nervous when I'm doing leg presses...If I can't get the weight up, I'm screwed!
Between my past injuries and hers I just feel safer with the smith...i know alot of guys doing DC training are using the Smith, and I always like the Smith machine in Squats...

The other "Machines" I use are primarily Hammer Strength...not really machines per se, You load plates on them....

I do mix up my training routine alot....about two training cycles ago I was almost nothing but dumbell movements.

 

[Black Boxster]

40 Minutes on the tread mill...nothing fun to add

20 Minutes of ab work:

4x sit ups to I couldn't do any more....lost count...
3X40 leg lifts hang from dip bars...
3X40lbsX35 reps H&S crunch machine

Diet Ok..wasn't real hungry today....

Breakfast:
Egg beaters whites +1 egg, made into omelet with small amount of fat free cheese,some grated Parmesan Cheese, mushroom, and three table spoons of pasta sauce over it when done

Mid morning: 44 grams of Whey protein
Lunch: Skipped ( I know not good)
Went to gym did Cardio:
After cardio, made whey shake with skim milk and ice cubes..added a 1/2tsp of splenda...OMG...JAMS new Vanilla WHEY PROTEIN MADE THIS WAY TASTED LIKE A McDONALD SHAKE!!!

Dinner: Shrimp stir fry with Thai Garlic sauce, green peppers, mushroom, red pepper, onion, snow peas.

Would you bro's add Waxy after cardio, or just weight training??
No BCAA or Glut today, may add some in a drink later...

 

[RADAR]

Hi BB....everyone has an opinion,and it looks like you're on the right track.
May i offer a suggestion of losing BF.
Believe me this works!!! Not fun but works and works fast,
Morning cardio on an empty stomach after a 12-14hr fast after your last meal, You will start looking flat in the mornings but thats because the body has deplieted it's supply source of food. then after cardio grab a hi calorie protein drink and within 30 minutes BAM! Nutrients & BCAA's ,nitric acid are all flowing to those muscles and you fill those muscles with a pump you won't believe.
This routine does an excellent hatchet job on BF!!!

My 2 cents!

RADAR

 

[needtogetaas]

Hi BB....everyone has an opinion,and it looks like you're on the right track.
May i offer a suggestion of losing BF.
Believe me this works!!! Not fun but works and works fast,
Morning cardio on an empty stomach after a 12-14hr fast after your last meal, You will start looking flat in the mornings but thats because the body has deplieted it's supply source of food. then after cardio grab a hi calorie protein drink and within 30 minutes BAM! Nutrients & BCAA's ,nitric acid are all flowing to those muscles and you fill those muscles with a pump you won't believe.
This routine does an excellent hatchet job on BF!!!

My 2 cents!

RADAR

This does work for a lot of people. Its a hard one to do though.

 

[jock52]

Hi BB....everyone has an opinion,and it looks like you're on the right track.
May i offer a suggestion of losing BF.
Believe me this works!!! Not fun but works and works fast,
Morning cardio on an empty stomach after a 12-14hr fast after your last meal, You will start looking flat in the mornings but thats because the body has deplieted it's supply source of food. then after cardio grab a hi calorie protein drink and within 30 minutes BAM! Nutrients & BCAA's ,nitric acid are all flowing to those muscles and you fill those muscles with a pump you won't believe.
This routine does an excellent hatchet job on BF!!!

My 2 cents!

RADAR

I like this idea. I will try it tomorrow morning and post up the results in my log.

 

[Black Boxster]

^^^^^^^^

I am not a morning person at all...more of a night owl. I'm at my office rom 6:30am till 6:00-6:30pm everyday...some nights longer. I get in fro the office...home home and eat...chill for a bit...then off to the gym. I start my workouts between 7:30-8:00pm...so by the time I'm done it's 9:30-:10:00pm I come home do my PWO shake..sign onto Ef for a bit then off to work and repeat. If the wife and I are getting it on...it's 11:30 before I even sign onto EF...If I just come on for .5hrs, it midnight before I log off.....then 6hrs sleep and repeat...

As much as I would like to do morning Cardio for it's benefits...I don't think I can live off of 4-5 hrs of sleep....

 

[Black Boxster]

Hey Bro's...tell me if you like this split bettr for my goals
Mixing it up some..changing train routine a bit:

Monday: Chest/Tri...followed by 20 minutes of Cardio
Tuesday: Back/Biceps..followed by 20 minutes of Cardio
Wednesday: Cardio and Abs
Thursday: Shoulder and Calves ..followed by 20 minutes of Cardio
Friday: Things and Hamstrings..followed by 20 minutes of Cardio
Sat: Cardio and Abs
Sunday: Off...( maybe more cardio,,,depends...)

Todays workout was TOUGH...Shoulders were killing me from first set of Bench...I don;t think I'm getting enough fat...naybe some more fish oil.

Bench Press:
Warm up set: 135X16reps
225X11
225X7
225X8
I used a pretty slow rhythm while performing, stayed focused up getting a good bottom stretch and holding it there before I exploded up...SHOULDER hurt like hell....Stretched ALOT between sets

Inclines:
240X11
255X7
255X7

Star Trac Pec Fly
150X13
150X11
150X9, drop set to
105X 6 more

Declines:
180X9
180X10

Tri's

Cable pushdowns
150X13
160X 6
150X9

Skull crushers
40X21's (bottom 1/2 of movement X7, Top half of MovementX7, full movementX7)
60X9, slow...nice burn
60X11..Faster...great burn on all heads of tri's

Seated dips
245X12
245X12
245X16

Did 20 minutes of interval running, jogging, walking on tread mill...burned 150Calories...


Breakfast:
Egg beaters whites +1 egg, made into omelet, w grated Parmesan Cheese, mushroom, and three table spoons of pasta sauce over it when done

Mid morning: 44 grams of Whey protein
Lunch: Chicken breat on Salad with light Itilian dressing
Mid afternoon: 44 grams of Whey
Dinner: Chicken Breast, Green beans, two bowls of Salad withmixed greens, tomatoes, Fat free THOUSAND ISLAND
Preworkout drink: Assualt:
WORK OUT
Mid Evening: PWO shake: Waximaize 40g, 15g BCAA, 15G L-Glutamine
20 minutes later:
44Grams of Whey
Late evening,
Just had to spoons of ANPB

I also Had a Multi , Calcium, 4 CLA , 4 Fishoils 1200mg each pill, 2 colon cleanse, and 6 Lipoflame today...

Bro's I've been on Assault now for a week...Does NOT even come close to Amplify......my pumps sucked....All Assault does for me is makes my lips tingle first. then my skin fora bit...not the types of skin breaking pumps Amplifyo2 did...

 

[needtogetaas]

Yes I like that split better bro. I would deff take the day off.

Also may I ask. Do you squat and dl?

 

[RADAR]

If you do anything , DO SQUATS-it taxes the body ,promotes natural GH hormone release,not to mention adrealin also, theres a ton of benefits doing free squats, plus it helps your stabilizer muscles, all the "Big boyz" do squats!

RADAR

 

[access]

I gotta back Radar up with the morning cardio. It works.

Earlier this year I was unhappy with where I was going with my bodyfat as was having trouble getting beyond around 12-13%. I was running for my cardio but not seeing the losses I had hoped for and changed my routine up. I started going to the gym at 5am and hitting the treadmill primarily and adding in stairstepper and bike for variety. I was doing this 6 days a week for 90 minutes. It was tough but was exactly what was needed. I only needed to do for a couple of months and now only do cardio every 5th day and my bodyfat is maintaining around 10%.