Log of PCT now, will start new Cycle Nov 17

[needtogetaas]

^^^^^^^^

LOVED THEM!! Talked with wife today...Hams are killing both of us! I will definetly be keep these in my leg workout....some lower back soreness.....looking at the movement, I would have never though of RDL as a good workout...regualr deadlight..yeh...but RDL always seemed more like a lower back movement.......I think it because of stretch you put on your hams...anyways...loved them....thanks to Needto, SL and other the good bros who recommend these to me!

Do the reg deads bro. Your chest work out looks like mine almost. I go a lot more heavy and lower on the reps though.

 

[Black Boxster]

Thanks Bro for the feedback...I'll try the regular deads next leg day!

 

[Black Boxster]

Had a great back and bi's work out...my wife slaughtered all of her PR tonight!! was a great Anniversary gift...seeing her kick all forms of Ass! My Workout was great too...you can see below i had alot of persoanl best tonight...I always try to beat reps or weight every workout...

Back and Biceps:

Life Fitness Pulldowns:

220X10 (New PR for weight and reps!)
220X9
220X7

High Rows

240X12
240X10
250x7 (New PR for weight!)

Cable Rows

195X14
210X9 (New PR for weight!)

T-Bar rows

135X14
145X7 (New PR for weight!)

2 Sets of Pullups to failure

Biceps:

Preacher curls:
125X12
125X9

Barbell Curls
90X7 then drop set/superset to a lighter barbell..40X9 (New PR for weight!)
90X6 then drop set/superset to a lighter barbell..40X9

Concentration Curls
30x12
30X15


No cardio tonight...legs are still sore form sunday!

Abs:
4 X25 Hanging Leg raises
4X40 crunches
4X25 Ab Machine 100lbs

 

[needtogetaas]

Bro I think thats awesome that your wife works out with you. She should sign up to ef.

 

[needtogetaas]

And how was the diet looking tonight. Ya post it up tomorrow. Go enjoy your wife bro.

 

[the_alcatraz]

This is a great thread bro. very detailed!

Keep up the good work...

 

[Black Boxster]

And how was the diet looking tonight. Ya post it up tomorrow. Go enjoy your wife bro.

Haha...just enjoyed the wife...she is now worn out and in bed!

Diet was Ok..not great I should have ate more today....my schedule kind of sucked..

Breakfast: 4 egg whites, 2whole omega-3 eggs scrabbled, green onion, mushroom, teaspon of grated imported cheese.. 2CLA, 1 multipak 2 Fish oil caps. Decaf with 2tsp 1/2&1/2.....2 Lipoflames
Midmorning: 44grams of Whey
Lunch: chicken Pita, whole wheat pita, 7oz chicken breast, tomato, jalapeno peppers, feta cheese, Petes Hot sauce...Oh yeah! 2CLA, 2 Fish oils
Mid afternoon: 20g protein bar
Late afternoon: 44g whey
Pre workout: Assault mixed with 20g Waxy Maize, 5g BCAA, 10G L-Glutamine, 2 lipoflames
WORK OUT'
PWO: 40g waxy, 10g BCAA, 15G L-Glutamine
followed by 44g's of JAMS killer whey mixed with 1/4c skim milk, water ice cubes, to taste Vanilla extract, 1rounded tblsp of Spleda
by this time, It was late, I'm full...and I got nothing but 69 on my mind....skipped dinner

 

[Thandie]

Hey, Black Boxter!

I like your program log and you're looking pretty good.

From what I see so far, the only suggestion I can make is to have a 2 week split. Each week being 3 days. The first week go very heavy with low repetitions and the second week use volume with monster sets. Each week will be a different exercise for the same group of muscles, if that makes sense. But if you chose to do the same, for instance BB press the 1st and 2nd week, is fine too. Try not to over killed it. Too many exercises is not necessarily good.

Edit: Your split is better suited if you take a day off in between. Monday, Wednesday and Friday. That way you allow your body to recover and grow.

Also, I wouldn't go too heavy on arms for the obvious reasons. That's an isolated movement.

I'll check the rest of your log and check the diet.

Good job!! How did I missed this one..

Oh, thanks for the compliment!!!

 

[Black Boxster]

^^^^^^^^^^^

Thanks Thandie for your feedback!! It means alot from someone who competes and looks as great as you!!

I've never worked on a two week split before....I normally work in 4-6 week cycles and change routine, excercises, rep range extra...try to give some muscle confusion.

My Weight training days are Mon , Tues and Thursday, Sat.....Wed and Sunday being Cardio only, With Friday normally as my off day.( I sometimes change that..this is my daughter last year of HS....I've never missed a game since she was a child...she is the Captain of her Cheerleading squad and Fridays are game nights)

Last two weeks I've been hitting legs on Sunday, but it is killing me for Cardio...my legs are so sore I don't feel likle doing it!!

 

[Black Boxster]

Ok bros...haven't been posting due to the holidays and shopping!
Took Thursday off, but hit Shoulders and abs hard Friday and hit legs hard on Saturday...I'm NOT gonna post diet....let's just say I've been carb loading...


Friday: Shoulders

Military Press:
95lbswarm upX16reps
155lbsX11
165lbsX10 ( New PR!)
16lbsX9

Lateral raises:
95X16
110X10
110X11 ( New PR!)

Star trac rear deltoid flyes

165X15
180X10
180X9 (New PR!)

Shrugs
320X11
320X8
320X12 (New PR!)

Upright rows/ high pulls
100x10
100x9

Saturday: Legs and abs

Energy levels kinda sucked today...don't think I ate enough before going to the gym..

135lbsX20 Reps( Warm up)
225lbsX11 Reps
245lbs X10 reps
245lbsX 12reps

Squats are kinda sucking for me right now may cut them out next week to change things up...may sub Hack squats instead ( input?)

Hammer Strength Linear Leg Press:

540lbsX16reps
590lbsX10reps (New PR!)
590lbsX9reps

Romanian Dead Lifts
225X7
225x7
225X7
Felt WAY heavier than it did last week...

Grip sucked....got get me some straps!!

Seated Leg Curls
155lbs X 12reps
155lbsX 12reps
155lbs X 11 reps

Standing Calf Raises
180lbsX 20reps
195lbsX16reps
195lbsX16reps

Seated Calf Raises:
310lbsX 25 reps, toes out
330lbs X 25reps, toes forward

Abs
Hanging raises
4X30-35 range ( to failure)
4X35-40reps sit ups on a incline