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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Log of PCT now, will start new Cycle Nov 17

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

Also may I ask. Do you squat and dl?

Needto, I do Squats in this training cycle but I don't do DL...Do you think I should add DL to this cycle?? I've Always done Deads on leg days. If I add deads...show Ikeeps the other parts of my leg training? Squats, leg press, leg extentions, leg curls, Standing Calves raises, seated calve raises?
 
Ok finally done reading all the posts. I took down some notes and questions I have for ya!

I am just curious the training you did before you got hurt. was it lower reps heavy weight? did you use momentum or did you stop at the end the negative and contract at the top of the positive?
Next something in diet. I feel you can eat some complex carbs in the morning and early afternoon. Do you get tired during the day. complex carbs will help with energy since it takes a longer time to digest. Also some efa's later in the day is good. for instance in a salad I use olive oil, balsamic vinegar, and splash of lemon juice for my arugula salads. sometime toss in some feta and its the bomb with grilled chicken or steak! Those other salad dressings use a lot of soybean oil. Make a bottle of your own for the week or 2 and it tastes great and it better for you!
Morning cardio is great! But schedules are busy. do the cardio after workouts except for legs days. Legs are already toast after leg press and squats. I'll get into this more later...
Dead's are typicially done during back days. I hear doing them after a few exercises with slow controlled movement destroys your back!
Ok, one important feedback I have is rest. How long is your rest? Doing 45 seconds max is awesome for fat burning. Anything after a minute rest and I feel like I waited too long. This is especially important on a leg day. It goes by waay too fast but it makes your leg day like a cardio session. plus the leg day destroys your legs and you feel great after.. almost sick and you feel like passing out during, but its awesome!
I do shoulders differently because of the Omega Project. I can't really give out details on it. It's Top Secret! You said you like to switch things up every month to month and a half. Maybe check out Omega's project starting this Jan. I love it and think its the Best training I have done hands down! I am loosing fat and gaining lbm on it and its fanfreakintastic!
That's what I got and hope it helped!
GL BB!!
 
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Needto, I do Squats in this training cycle but I don't do DL...Do you think I should add DL to this cycle?? I've Always done Deads on leg days. If I add deads...show Ikeeps the other parts of my leg training? Squats, leg press, leg extentions, leg curls, Standing Calves raises, seated calve raises?

I would just do squats,dl,calves if don right I dont see how you could even do anything else
 
Good Even Bro's!! here is tonights work out, along with food journal...Have been off of PCT for a few weeks......

Back and Biceps:

Pulldowns:

190X13
205X7
205X6

High Rows

230X9
230X7
230X8

Cable Rows

180X12
180X10
150X16

T-Bar rows

115X13
135X8
135X8

Biceps:
Preacher curls:

110X12
125X6
125X6

Barbell 15's
60X1/2 up res X5X1/2 up to midX5Xfull repX5
Three sets

Concentration Curls/slow bend pinky out
30x12 All done with strict form, one arm at a time
30X11
30X11

40 Minutes of Treadmill..watching election coverage :(
10Minutes of intense stretching
5X35 reps of Crunches
5x45reps of leg raises
4X40reps of sit ups

Clean diet...( well I'm thinking it is...correct me if I'm wrong!!!)

Morning: typical egg white with 1 whole egg omelet, small amount of Parm cheese
Mid morning: 44grams of Whey
Lunch: Chicken Salad with mixed greens, 6oz of CB, light Italian dressing
Late afternoon: two cans of tuna with Lemon juice, black pepper, rolled into wraps, dipped in a light sesame sauce
Pre workout: Assualt drink, added 5g of BCAA
WorkOUT
PWO: 40grams waximaize, mixed with 1/2 pack of crystal light fruit punch, 15g glutamine, 15g BCAA
20 minutes later
33g of whey protein
drnk almonst 1 gal of water today...
also had 2 teaspons of ANPB....YUM!

Joint still REAL sore..mostly in wrist and shoulders,,, increased fish oil..10caps a day Also doing 6 lipoflames..(2 moring, 2 lunch, two late afternoon)

Pumps sucking ass with assualt! Gonna try through rest of week..but will be re-ordering so AMPLIFYO2 from Omega ASAP!!!!!!!!!!!!!!
 
Nothing special to report...Cardio only tonight: 45 minutes of treadmill..burnt 331 calories...

Diet is doing good!!

Breakfast: 4 egg whites+1whole egg, low fat cheese, mushroom
Mid Morning: 44 grams of whey protein ( J.A.M.S Whey ROCKS!!!!!!)
Lunch: Grilled Chicken Salad, tossed in Hot sauce, lettuce, light tomatoes, 1/4 grated Cheddar, low fat ranch..some extra hot sauce...Kicked ass!!!
Mid afternoon: Another Chicken Salad..Baked chicken cut up, olives, lettuce, 1 chopped egg, light Caesar dressing
Dinner: 5 Eggwhite+2 whole egg Omelet, 1/8 cup low fat cheese, three tbps of Barrila Roasted Garlic pasta sauce on top with a light sprinkle of Imported Parmesan cheese...2 rounded teaspoons of ANPB as snack before dinner
WORKOUT
No PWO Waixy tonight...Whey shake made with 1/2cup Skim milk, Ice, water, 1/8teaspoon of Pure vanilla extraxt, 1 teaspoon of splenda..used JAMS Gourmet Vanilla Whey from his supplements 911...guys, no shit, you will think you are cheating, it that friggin good!
 
How many sets of each bro?? DL on back days? I've always thought as Deads as a primary Hamstring/ Quads lift....

My leg day used to be squat/dl/calfs thats it. 5x5 on the squats and dl and high reps on the cals. If you can still do more after that then you ain't pushing it hard enough.
 
My leg day used to be squat/dl/calfs thats it. 5x5 on the squats and dl and high reps on the cals. If you can still do more after that then you ain't pushing it hard enough.

Bro do you ever worry of injury, or blowing out your knees using HEAVY weight for squats...I'm just really paranoid...you've seen pics of my arms and the scars from tearing my distal tendons and bicep muscles....till I came to this board really big guys I've know lifted in the 6-8rep range during Bulking cycles..and 10-12 during cutting... 5X5 seem to be the rage, but I would rather now lift safe and still bring it, than just go heavy...I'm not out to impress anyone with my strength...I'm trying to build a better body!

DL, I'm a little fearful of doing heavy, not due to my back or legs...but due to my grip and the pressure I could be putting on my distal tendons...
I find that even in a move like rows, its my grip failing before my muscles are failing.:mad:

If I keep Squats and DL in my routine...do you think I can use higher, more focused reps and still get results?????????
 
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