Pre-First cycle

[johnnyrockit8665]

whats up bro? you already give up on this?

 

[gt40racer]

No sorry I've just been really busy moving to Austin. Yeah I'm down to 198 now. Quit the EC stack, don't really see the need for it until sub 10% bf. My bf now is probably around 19 or 20. Took a week off of it for a trip to Alabama.

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[gt40racer]

Yeah and zedhead now I realize how much I've been cheating myself by not doing legs. Read an article in Iron Mag that doing legs for at least 10 reps and a couple sets makes your body release testosterone which is beneficial to muscles worked after the fact.

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[zedhed]

Yeah bro anything that loads your spine, Back Squats, Front Squats, Zercher Squats, Deadlifts, Rackpulls from shins. Just like you I found this out not all that long ago. When you load your spine and get the extra test/gh release it makes all the diff in the world as to how your workouts really produce visable results.
Good luck bro and dont be afraid to post up man! Kinda missing you on here.

 

[gt40racer]

Lol yeah thx for the heads up.

My workouts have generally been the same except that I changed my incline press and overhead press to a cable machine, don't have a spot and have trouble getting it up.

Added an extra set for shrugs. And a drop set.

And 2 extra sets for lateral raises.

Added 2 sets to bi's. And then a hammer curl set.

Extra set to triceps too.

Also added in 6 sets of forearm exercises.

And now a total of 4 sets for abs. 2 upper/obliques and 2 for the lower.

Oh yeah and also added 2 sets for chest flys.

Broken up my diet into several meals. Don't ask why bc I'm still not really to sure myself lol.
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[zedhed]

Hey bro how are your bf readings going?
Could you put your whole workout in one post for us bro?
Thanks bro and best regards.

 

[gt40racer]

Yeah ill post todays workout later.

And as far as bf% goes I have no idea. I haven't taken a reading with calipers since I syarted. My scale will range from 17 to 26%. So I take it its not too reliable.
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[zedhed]

I mean your entire workout bro. A full weeks worth plz.

 

[gt40racer]

Alright so here's my workout from yesterday.

2 sets 12 reps, 10 reps, squats
135, 185

2 sets 10 reps, stiff leg deadlifts
185, 185

2 sets 10 reps, incline bench dumbbells
65 lbs, 65 lbs.
3 sets 10 reps, cable fly
140 lbs, 160 lbs, 180 lbs
2 sets 10 reps high cable row (isolated)
160 lbs, 160 lbs.
2 sets 10 reps low cable row (isolated)
140 lbs, 160 lbs
2 sets 10 reps machine shoulder press
80 lbs, 80 lbs.
2 sets 10 reps lateral raise cable machine
110 lbs, 110 lbs
1 set 10 reps reverse cable fly
100 lbs
4 sets 20 reps, 15 reps, 10 reps, 20 reps
180 lbs, 270 lbs, 360 lbs, 180 lbs
3 sets 10 reps incline bench hammer curls (dumbbells)
30 lbs, 25 lbs, 25 lbs
3 sets 15 dips
2 sets 15 seated calf raise
90 lbs 90 lbs.
2 sets 15 freemotion ab cable with straps
90 lbs, 90 lbs
2 sets 15 reps leg lifts

Forgot to do forearms.



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[gt40racer]

And that's my workout 3 times a week every other day.