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Default 05-07-2014, 05:15 AM

I had a good time yesterday, It was Chest & Biceps but I changed it up a little. I'm starting to focus purely on incline to hopefully bring up my upper chest a bit.

Incline Smith Bench - worked up to 225 x 8, 175 x 8, 135 x 8, each rep was nice and slow with a good squeeze
Incline Dumbbell Bench - worked up to lowly 90s for 6 reps, I was dead after doing incline bench before!, I then did 70s for 16 reps
Incline Flyes - worked up to 60lb dumbbells for 7 reps
Machine Flyes - Played around to finish off the chest! basically did a drop set
Concentration Curls - worked up to 50s for 12 reps, and did a drop set down to 20s
EZ Bar Curls - worked up to 100 for 3 sets of 8, 7, 6

it was a fun day, I felt great. Weights were kind of all over the place due to the change in movement at the beginning but I still felt great!
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Default 05-10-2014, 01:44 AM

05-08-2014

Just a quick update for Thursdays leg day.

I went in not feeling too good, I thought I'd just do some squats and go home. However it turned out better than I thought, with a new PB/PR!

So I started with squats (normally leg ext and hacks) and it went like this:

Squats - 135lbs x 10, 225 x 8, 315 x 5, 405 x 1, 420 x 1, 450 x 1(PB/PR)

I then did some other stuff such as leg extentions, hack squats, stiff legged deadlifts, and standing calf raises. but after the squats I was too tired to really hammer the legs!

All in all, it was quite a good day due to the new record for me!
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Default 05-10-2014, 01:51 AM

05-09-2014

So yesterdays shoulders and triceps day wasn't too bad, nothing special, although all my lifts went up in weight or reps so I'm going in the right direction.

DB shoulder Press -90lbs x 7 reps (went back up to 90s and bust that plataeu of 5 reps finally!)
Side laterals - 35lbs max set of 13 reps, stuck with the same weight for another 3 sets of 8, 6, 5
Rear delt flyes - 35lbs max set of 13 reps, stuck with the same weight for another 3 sets of 7, 5, 5
Cable side laterals - I did 5 on the stack today, but instead of dropping with each set I stuck to the same weight and did straight sets of around 8 reps
Tri Pushdowns - Same as last week, we start with the full stack and kept dropping one at a time until we hit 0, I got 5 more reps on the max of the stack than last week!
Skullcrushers - 80lbs x 16, accidently dropped the weights too much, but I did get a good load of reps, so not too bad
DB Tricep extentions(behind the head) - 80lbs x 7 reps

On a side note, my body weight is around 220lbs! but I'm looking leaner, that's up 8 pounds since the start. Now of course, I'm using the Cutting Andro kit to help me recomp, these products are powerful. I'm gaining strength, putting on lean muscle mass, and dropping bodyfat. At the end I'll put up before and after pictures.
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Default 05-16-2014, 09:03 AM

05-12-2014

My last day on cycle before starting the PCT on it's own was a back day. Everything went up in reps or weight so it was all good.

Dumbbell pullovers - worked up to 95 for 12(2 more than last week)
Close Grip pulldowns - 15 on stack for 12(2 more than last week)
Dumbbell rows - worked up to 110lbs for 14 reps(1 more than last week)
Wide Grip Cable rows - worked up to 16 on the stack for 12 reps(1 more on stack than last week)
Deadlifts from 1.5-2 inch blocks - worked up to 405 x 5, 405 x 5, I was a rep down on this but was dead from everything else!.

It was a good ending to the cycle, now lets hope my strength continues in to the PCT!

Bodyweight is at 220lbs, an 8 muscle pound gain, and bodyfat is at about 11%, so a 1% drop in fat. I'm happy with the progress over the last 4 weeks. In 2 weeks I'll be starting my show prep, I feel like I'm in a better place to start it now.
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Default 05-16-2014, 09:13 AM

05-16-2014

As I have had most of this week off due to exams, I thought I would go in today and have a sort of fun day, what did I choose? Chest and arms of course!.

Turned out to be quite eventful for me. We started with Flat bench because I havnt done it in about 3 months, and then moved on to the usual incline smith bench, and flyes etc. It went like this:

Flat Bench - 225 x 1, 245 x 1, 265 x 1, 315 x 1, 325 x 1, 335 x 1 (PB/PR!), 265 x 6, 265 x 5, 265 x 3
Incline smith Bench - worked up to 180 x 8, 135 x 15, 135 x 12, I was dead after flat bench!
Incline Flyes + presses - worked up to 55s for 8 flyes and 8 presses, and another set of 5+5

Preacher curl machine supersetted with Dip machine - 8 on stack for 8 reps, 135lbs on dips for 8 reps, then 10 on stack for 8 and 180lbs on dips for 8, and lastly 12 on stack for 8 and 200lbs on dip machine for 8

Behind the head DB tri extention supersetted with DB curls(together) - worked up to 80s for 6 reps on tri extensions, and 50s for 8 reps on DB curls.

All in all this was a good day, a new bench pb 2 or 3 days in to the PCT!
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