Nycste workout log

[nycste]

02-4-2007
DAY 6 JUNGLE WARFARE
Weight ???

Chest and Triceps

50x5
75x10(easy)
85x15
85x8 wiped out

overhead tri xt
75x14
75x13
75x14

DIPS
BWx20
BWx15
BWx13

Close Bench
65x20
135x15
135x think i did another set
185x8

DB Flyes
3 sets with 20s

Cable Pushdowns
70x15
150x20
150x20
190x20


nice workout today

comments. felt normal. energy was normal high as usual during workout. however i was sooo full and solid not aka pumped but rather full and solid in my triceps and chest didnt feel that good


Being almost a week i cannot comment on any noticed effects from jungle warfare yet other then increased strength. no negative or postive feelings or physical differences.

going to funeral tomm so may not get to workout in evening we shall see

 

[nycste]

02-5-2007
DAY 7 JUNGLE WARFARE
Weight 209

I feel normal.
I feel fine.

didnt get around to working out today so did 3 mile spring work interval work along with some swimming

 

[nycste]

02-6-2007
DAY 8 JUNGLE WARFARE
Weight 209 morning

Back And Biceps

Standing DB Curls (focus on bi only)
25x20
40x13
40x11

Cable 1arm Rows Standing
40x15
60x20
60x15

Standing Hammer Curls
35x19
35x21
45x13

Tbar Craptastic Machine
45x10
90x5
135x5
180x2.5

Standing Low Cable 1arm Curls
20x15
30x15
40x15

Gms
135x15
185x8(-1)
185x10(+1 PR)

-good workout. everything focused on form not ego.

Still feel totally normal
No huge pumps but rather totally FULL Solid feelings not pumplike
No signs of discomfort or negative side effects

 

[nycste]

02-7-2007
DAY 9 JUNGLE WARFARE
Weight 209 morning

Shoulders

Side laterials with dbs
20x10
20x15
20x15

Rear Cable flyes
20x15
20x15
20xmax

Military Press
115x9+1
135x11 (tied PR)
145x6 (PR for this weight)

DB Press
40x9
40x12
40x14

Behand Back laterial raises on cable machine
20x3sets to da max

Shoulder Press Machine
2 sets on 20lbs to max failure


-good workout. everything focused on form not ego.

Still feel totally normal
No huge pumps but rather totally FULL Solid feelings not pumplike
No signs of discomfort or negative side effects

 

[nycste]

02-8-2007
DAY 10 JUNGLE WARFARE
Weight 209 morning

Reports are all the same. No side negative or positive feelings on off day.

OFF DAY

 

[nycste]

02-9-2007
DAY 11 JUNGLE WARFARE
Weight ???

Legs

Squat (not with proper rack)
45x15
95x10
135x15
185x12(+2 last time)

Leg Press
90x40
180x40
270x25
(all diff fee positions every 5-10reps)

Leg xt Leg Curl
2 sets full max burn

Hypers
3sets focus on hams best i could no back


XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

02-10-2007
DAY 12 JUNGLE WARFARE
Weight ???

OFF DAY

02-11-2007
DAY 13 JUNGLE WARFARE
Weight ???

OFF DAY

 

[nycste]

02-12-2007
DAY 14 JUNGLE WARFARE
Weight ???

CHEST TRI

BB Bench
135x10
185x10 (current PR at weight)
215x9 (current PR at weight)
225x6 (-2 from best workout 2weeks ago)

Close Bench
135x20 (PR has to be)
185x6
135x16

DIPS
BWx23 (maybe PR might be 25 idk)
BWx15
BWx12

DB overhead xt
75x10 ez
100x7 (current pr for weight)
100x3+1 spot

Inc Db Pressing
45x13
45x15
45x13 alt reps hold at top

DB kickbacks
15x15 overhand
15x15 underhand
15x15 hammmer

 

[nycste]

02-13-2007
DAY 15 JUNGLE WARFARE
DAY 01 BadAssMass
Weight ??? (lost my scale somewhere)

Back and BI

Standing DB Curls
40x14
50x5
30x17

DB Rows
50x10
100x10
100x10
100x10

Seated Hammers
25x10
40x15
40x15

Hypers
BWx15
+10x10
+10x15

Standing Cable Curls
30x20
30x15
30x15

Pullups
bwx6 narrow
bwx5 normal
bwx5 wide

------------------------------------------------------------------

02-14-2007
DAY 16 JUNGLE WARFARE
DAY 02 BadAssMass
Weight ??? (lost my scale somewhere)

Observations

1. increase in acne nothing crazy but pretty sure more then normal in certain areas
2. dry mouth. seems no matter what i drink or what i do somewhat of a dry mouth
3. workouts keep improving which is nice. and diet has slacked alittle.

 

[nycste]

02-15-2007
DAY 17 JUNGLE WARFARE
DAY 03 BadAssMass
Weight ??? (lost my scale somewhere)

DAY OFF

Observations

1. increase in acne nothing crazy but pretty sure more then normal in certain areas (nothing crazy just really small ones)
2. dry mouth. seems no matter what i drink or what i do somewhat of a dry mouth


---------------------------------------------------------------------

02-16-2007
DAY 18 JUNGLE WARFARE
DAY 04 BadAssMass
Weight ??? (lost my scale somewhere)

Shoulds and Legs

Leg Press
90x50
180x40
270x40
360x20

DB Presses
45x10
65x10
65x7.5

Walk DB Lunges
30x23yd normal
30x23yd wide
30x20yd normal
30x20yd wide

Should laterial raises on cable machine
20x14
20x13
20x12

Leg Xt w leg curls
2-3 sets to failure held at top or bottom points each rep

 

[nycste]

02-17-2007
DAY 19 JUNGLE WARFARE
DAY 05 BadAssMass
Weight ??? (lost my scale somewhere)


02-18-2007
DAY 18 JUNGLE WARFARE
DAY 06 BadAssMass
Weight ??? (lost my scale somewhere)


Both OFF DAYS

1. same acne mention nothing getting worse or better
2. dry mouth destroys me while i lifeguard
3. no other beneficial or negative side effects to mention at this time

 

[nycste]

02-19-2007
DAY 19 JUNGLE WARFARE
DAY 07 BadAssMass
Weight ??? (lost my scale somewhere)

Chest and Triceps

Inc Dbs
45x8
65x10
75x10
90x9 (prob current PR)

Dips
bwx27 (PR+2)
+45x8
+45x7

Flat DB Alternating
45x12
45x15
55x11

1arm overhead tricep xt did same time
15x20
20x25
20x25

Flat Flyes
25x3 sets around 10reps each

Cable rope pushdowns
100x10
100x10
100x9


-good workout happy with the 90s and dips

 

[nycste]

02-20-2007
DAY 20 JUNGLE WARFARE
DAY 08 BadAssMass
Weight ??? (lost my scale somewhere)

Back and Biceps

BB Rows
135x20 over
185x10 under
185x10 over

Cable Overhead Curls
20x20
40x40
50x10

GMS
85x10
135x8
105x10
105x10

Standing Hammer Curls
45x16 (PR+3)
45x13
(correct form no swinging or help in any way)

Chins
bwx9 xwide
bwx6 xwide
bwx6 normal

Iso Curls
10x20
20x15
30x10
25x10

 

[nycste]

02-21-2007
DAY 21 JUNGLE WARFARE
DAY 09 BadAssMass
Weight ??? (lost my scale somewhere)

OFF DAY


02-22-2007
DAY 22 JUNGLE WARFARE
DAY 10 BadAssMass
Weight ??? (lost my scale somewhere)

Shoulder Legs

Sumo Deads
135x10
225x10
315x12 (PR i think)
385x6 (PR)
385x1

BB Press
95x5
135x10
135x7
135x6

Leg Press
90x50
180x50
270x34
360x24
450x16

DB laterials
15x10
15x10
15x13

Lunges
bwx22 normal 22wide
+10x 22normal 22 wide

DB Presses
50x10
70x6
70x4

-sorry for lack of updates on proper days..

-i still feel fine in reguards to any huge postivie or negative benefits or harms
- my mouth is really dry a lot even if im drinking water 1min after its super dry even on off days
-strength is greatly improving and im so happy with that
-weight is staying same sadly


02-23-2007
DAY 23 JUNGLE WARFARE
DAY 11 BadAssMass
Weight ??? (lost my scale somewhere)

-off day

-ended up not an off day lifted bricks and crates of wine bottles full for like 5hours. my back is so beatup i made sure i lifted everything as best i could in reguards to proper technique i basically deadlifted sumo style everything we are tlaking about 50lb crates at least 50 of them

 

[nycste]

02-24-2007
DAY 24 JUNGLE WARFARE
DAY 12 BadAssMass
Weight ??? (lost my scale somewhere)

-off day


02-25-2007
DAY 25 JUNGLE WARFARE
DAY 13 BadAssMass
Weight ??? (lost my scale somewhere)

-off day


02-26-2007
DAY 26 JUNGLE WARFARE
DAY 14 BadAssMass
Weight ??? (lost my scale somewhere)

-off day

 

[nycste]

02-27-2007
DAY 27 JUNGLE WARFARE
DAY 15 BadAssMass
Weight ??? (lost my scale somewhere)

Chest Tri


DB FLats
50x10
70x5
85x15 (+5PR reps)
85x13
90x6 (current pr most likely)

Overhead Tri xt

60x10
70x10
100x10
100x9.5

DIPS
bwx26
bwx13
bwx17

Close Bench
95x10
135x10
185x2.5 bah

Cable flye machine
1--x10
70x10
70x5

Cable Pushdowns
40x6
100x10
190x15
250x9 (PR maybe)
300x5 (PR)
190x10


-lots of PRs felt great

 

[nycste]

02-28-2007
DAY 28 JUNGLE WARFARE
DAY 16 BadAssMass
Weight ??? (lost my scale somewhere)

BACK Biceps

Standing DB curls focuz on form
20x10
30x10
40x15 (pr maybe)
50x4.5

DB Rows standing leaning over no knee support w/straps
warmup
100x20
100x20 (PR)

Seated Hamemrs wstraps focuz on form
40x14
40x15
40x15

Hypers slow TUTS
bwx15
bwx15
bwx15

standing cable curls overhead
20x20
40x15
40x18
40x20

Chins
bwx4 xwide
bwx5 normal
bwx4 wide

-another great workout

 

[nycste]

Workout AFter 2-28-2007 NOTES STOPPED days lost so just workouts posted.

Shoulders and Legs

Db Presses
55x10
65x10
70x8
75x6 (i know this was a good workout but im typing it months lata)

Leg Press
90x10
180x15
360x20
340x10
730x5

Should Lat work
10x20
15x15
20x10

Walking db lunges
50x22yd norm
50x22yd wide
50x20yd norm
50x20yd wide

Rear Cabels
20x10
20x10
20x10

Leg xt leg curls
30xmax 3setseach


-------------------------------------------------

Flat Bench
225x8
225x8
135x18

Dips
bwx20
bwx15
bwx12.5

Inc db
50x15
50x14
50x16

1arms overhead
15x20
20x10
20x30

Flyes
3 sets

pulldowns
4sets

----------------------------------------
Standing hammers
25x15
45x15
35x10

Chinups
bwx10wide
bwx5.5 middle
bwx6 wide

cable low curls
30x20
30x15
30x15

db rows
60x10
60x10
60x12

high wide cablecurls
3 sets that hurt

rows mach
3 sets

----------------------------------

BB press
95x10
135x8
135x6

Leg press
90x25
180x20
360x20
540x10
630x5

lat raises mach
10x20
30x10

leg xt leg curls
3-4sets

cable rear flyes
3sets

glute ham raises not real ones
3sets as many reps
Add to nycste's Reputation Edit/Delete Message

 

[nycste]

Back and BI

standing db curls
20x15
30x15
40x15 hard

db rows
50x25
15x15 humm odd

seat hammers
35x10
35x12
35x10

hypers with pauses and stuff
bwx15
bwx held 1min straight
bwx10

cable curls
20x25
30x15
20x20

cable rows
20x20
40x20
60x15

--------------------------------------

Should Legs

should dp press
25x10
50x10
70x8
70x6

leg presses
180x30
450x15
630x5
720x 2

db laterials
15x15x15x10

db stepups
25x max
35x15
35x3

rear cable detls
3sets

leg xt
3sets

 

[kabuki]

i was wondering where you went

 

[nycste]

i was wondering where you went

no good excuse im sorry for leaving

chest tri

flat db bench
50x10
75x10
85x13
95x6

dips
10
11
13

inc db
55x13x12x14

2h tri xt db
50x10
70x10
85x10
85x10

flyes
3sets

pulldowns
4 sets

---------------------------------------

back and bi

seated hammers
30x20
40x15
45x10

chinups
bwx10 wide
bwx5 middle
bwx6 middle

low cable curls
30x20
40x14
30x13

bb rows
135x10 overhand
135x10 underhand
135x10 overhand
135x15 underhand

db curls standing
20x25
25x15
25x15

cable rows
40x10
60xmax
40xmax
40xmax
1h 20 xmax

3 sets of ab things

----------------------------------------

shoulders and legs

db presses
50x7
70x10 pr
80x1
50x15

leg presses
90x15
360x10
540x5
720x3 PR think

half ball balance thing laterial raises
15x15
15x ?
15x ?

leg xt
3 sets

leg spreads out and in
several sets

rear flyes
nothing listed

 

[nycste]

body weight staying always around 208-215 daily cannot get it higher even though i have gained a decent amount of body fat again sadly.

jungle warfare must be done by now. no horrible side effects reported besides dry mouth which i seem to always have lately

must be halfway/ near done with BAM and started restore

 

[nycste]

Chest and tris

flat bench
135x5
225x6
nothing else listed im sure i did something

inc bench
50x17
80x10
100x3

standing cable flyes 1h
bottom 20x max
mid 20x max
high 20x max

dips
bwx 28 PR +1
bwx14
bwx4

1h xt
25x25
25x15
30x15

1h kickbaks
15x15 hamemrs
15x15 overhand
15x15 underhand

--------------------------------------

Back and biceps

db seated curls
20x20
55x10
55x10
55x10

cable rows
30x10 high
50xmax
100xmax
150xmax
150xmax

cable side curls
20x20
30x20
40x20

db rows knee leaning on bench
50x5
100x20 (PR) then 2 and 2 more reps
100x 12 then 5 and 5 more
50x15

standing hammers
20x20
25x15
35x15
40x10

bb curls
95x 3-4 sets

--------------------------------------

Shoulders and Legs

deads
135x5
225x5
315x3
405x3 (PR think)

shoulder dbs
50x10
60x10
60x10

leg press
270x5
450x7
630x5
810x3 (PR think)

db latierals
10x10
15x15
15x15
15x10

db lunges
35x24yd normal
35x24yd wide
35x24yd normal
35x24yd wide

rear laterals
4 sets

 

[nycste]

Chest and tri

flat db
75x5
90x10
90x10

inc db
50x15
50x11

flyes
30x15
30x10

pulldowns 1h
30x30
30x20

2h xt overhead
30x10
75x10
90x6

kickbacks
15x10x10x10
15x10x10x10
hammer under and over

-----------------------------------------

Back and BI

seated hammers
25x10
45x15
50x10

chinups
bwx9
bwx6
bwx6

low cable curls
20x20
30x20
30x15

bb rows
225x5 underhand
225x5 overhand
135x10 underhand
135x10 overhand

standing db curls
25x15
25x15
20x15

cable rows lows
30x20
30x12
50x6

hypers
3x10

--------------------------------------

Shoulders Legs

db legs squats
20x10
30x10
30x10

leg press
90x10
210x10
360x10
540x7
630x6

leg xt and curls
2sets each to max low weight

shoulder dbs
50x10
60x10
60x10

db laterials
10x10
20x10
20x7
15x10

db rear flyes
5x10
8x20
8x20

 

[nycste]

Just updating some more of my workouts over the past several months to present day.

Id like to mention that I do not have it dated but i was sick for 2 weeks and didnt life weights and coming back to lifting I am so much weaker only after 2 weeks its sad but i feel I look fine and possibly bigger!

Chest/TRi

Bench
135x5
225x7
135x15
all done with only 30seconds rest

Close Grip Bench
135x7
135x7
135x8

Incline Db
60x7
60x8
60x6

2h Tricep xt seated
50x10
75x10
100x3

1h Cable flyes
30x10 high
30x10mid
30x15low

Bar cable pushdowns
50x20
100x ? didnt write it hummm.

...........................................

Back/Bi

Steanding db curls
35x10
45x8
25x15

DB Rows
60x15
60x20
60x15

Overhead cable curls
20x25
30x25
40x15

Gm standing
95x10
135x3 sets of 7-10 reps didnt write

Iso bentover curls
15x15
30x10
30x15

Pullups not written

..........................................

Legs/Shoulders

Deads
135x10
225x5
315x4
405x4 PR

Db shoulder
30x10
70x8
70x8 (know is good not PR dont think)

Cable squat
50x10
70x10

Side Laterials db
10x20
15x20
15x10

Leg xt leg curls
2 sets

Rear delts db flyes
10xset
15xset
15xset

 

[nycste]

Chest Tri

Inc bench
75x5
90x10
90x9

inc db xt ?? not sure what this was
25x15
30x10
40x4

DIPS
BW x
2,4,6,8,10,2,4,6,8,10 5-10seconds rest btw sets

Cable flyes and pushdowns
30x20x20
40x20x20
60x8x10

upward db center things
10x
15x

overhead db xt standing
10x
15x
..............................................................................

Back /BI

Chinups
bwx11
bwx5

cable curls
30x15
50x15

db rows
75x15
75x15

standing hammers
25x10
45x10
40x10

hypers
3sets 10-20reps

bentover iso curls
20x15
35x10
35x10
....................................................................................

Should Legs

leg xt leg curls
2-3sets low weight

leg press (weight of meachine unknown +)
270x10
450x5
630x3
630x5

db lunge squats
25x7
25x7

barbell press
95x5
95x10
135x7
135x6
so weak was pissed

rev side cable laterials no notes

rear laterials no notes

 

[nycste]

Chest tri

Flat bench
135x10
185x8
185x6
185x3
30seconds rest btw sets

inc db
60x13
60x7
60x5
short rest maybe 30seconds too

flat db skulls
20x20
20x16
20x11

dips
bwx13
bwx5
bwx6

overhead
55x20
55x14
55x8

kickbacks
10x
15x10
15x10

pushups
no idea what i wrote cannot read it haha
...........................................................................................

Back/bi

db rows
45x25
45x25
45x20

standing db curls
20x20
30x15
40x7

cable 1h rows
30x13high
60x15high
100x15mid
120x15low

bar cable curls
60x15
100x12
100x8

flat bar cable pulldowns for latz
4sets at 70

abs and stretching
..............................................................................

should/legs

db should
40x20
40x14
40x6
30seconds rest

cable flyes
high
mid
lows

arnolds db
20x20
20x11
20x8

side db laterials
10x30
10x20
10x15

deads
225x7
wasnt feeling it so stopped

leg press
90x20 high close
180x20 high close
270x15x10 wide high
270x13x5 mid wide
270x7 mid narrow

 

[nycste]

Chest/tri

db flat
45x10
75x10
75x14
75x7

inc db
60x9
60x9
60x4

dips
9x6x7

overhead db lying
55x10x10x10

2h overhead trixt
55x13x12x10

underhand pulldowncables
20x20x20x15

inc cg pushups
10x12x9

handing ab legs
8x8x8

Think this is where i got sick for 2weeks and following workouts willl be posted.

 

[nycste]

chest tri

inc db
45x12
50x10
55x10

standing flye cables
30x10high
30x10mid
30x10low

alt flat db
40x10
40x10
40x10

overhead 2h tri xt
30x15x15x15

pullovers
several sets of 40lbs

tri pushdowns
80x20x20x25

laying dips
10x10x10
.........................................................................

back bi
25x16
35x10x10

pullups
bwx5x5x5

low cable curls
30x15x12x13

bbrows
135x10x10x10

db curls standing
20x15
25x15x15

cable rows
70x20
....................................................................................

should legs

db lunges
25x15yds
50x15x15 norm yds
50x15x15 wide yds

seat db press
25x10
35x15x15x15

leg press
180x10
360x5
540x5
720x2 cramped up

upright rows
45x15 wide
65x10 wide
75x10 wide
75x10 middle

leg xt leg curls 4 sets

side laterials
10x10
15x10
20x10

 

[nycste]

chest tri

flat bb
135x10x6x7x8 20seconds rest btw

2h overhead
50x20x15x10x10 20sec rest

flat db
45x10x10x8x9 20sec rest

tates
20x15
25x15x15 20sec rest

flyes
30x15high
30x15mid
30x10low

pushdowns 1h
30x25
40x15
50x6
..............................................................................

back bi

cable side laterials
30x13x15x10

cable curls
30x15x15x15

cable rows squatted GM style
50x15lowx15midx15standing mid

standing db curls
25x20x20x20

GM
95x10x2-3more sets

standing hammers
20x30
35x15
.................................................................................

should legs

db press
50x10
60x10x7

GM
135x7x4x5
wow didnt realize 2days in row what a ding dong haha

db laterials
25x10x7
15x20

db squat lunge
20x10r 9l
15x10r 10l

rear laterials
10x10 both
10x15r 15l leaned over
10x10 both leaned over

leg press
360x10
540x9
540x13 lockouts at bottom 30percent like first 10inches reallyfreaking hard

 

[nycste]

chest tri

flat bb
135x13x13x10

2h overhead
50x13x20x20

db flat
45x10x11x10

tates db flat
20x20x13x13

flyes
20x3 sets

pushdowns 2h rope
40x20 x3more sets
.................................................................................

back bi

inc db curls
20x20x15x15

1arm db rows
50x15
100x5x7

iso bent db curls
20x20
30x10

pullups xwide
7 legs back
5 chest to bar
8 half reps

standing hammer db
20x30
30x10
40x4

bb rows
95x15 overhand
95x15 underhand
95x10 overhand
...........................................................................

should legs

db laterials
15x20x15x15x4(4second holds on last 4reps)

smith squats onto bench (first time in long time)
60x20
90x5
180x10wide x 10 shoulderwidth

db presses
25x15
50x10x10x8

leg press
360x cant read haha

rear cable flyes
20x 3-4sets

ab and aducter machine 2-3sets each

 

[nycste]

CURRENT WEEK WORKOUTS

chest tri

flat bench
135x10 x10 15seconds rest
135x8 30seconds rest

flat tate
25x20
30x15x15

db inc
45x10x15x15
so sad how hard it was

inc cg dbs
30x15x9x12

standing upright db chins
15x10x10
20x10

db kickbacks no cheating
15x15
20x10x10 one under and one overhanded

ab and lower back work afterwords
........................................................................................

back bi THURSDAY evening.

bent iso cable curls
20x20
30x20
40x10

GM
135x8x5x5
hard as heck grr i noticed from watching videos im going down to 90degrees where many go only down to like 100-120 and im assuming my way is harder and possibly dangerous?

ez curl standing
65x15 wide
65x10 close
65x15 wide
havent done theses in months- year

cable lat 1h pulldowns
20x15
30x10
40x10
burned so bad felt soo good

standing hammers no cheating
30x20
35x10x5.5
20x20

db rows holding bench
50x20x20x20
high reps feltgreat

 

[nycste]

Today Shoulder and Legs Might be changing up routines next day

SUmo Deads
135x10
225x3x3
315x3
365x3x1

BB press
95x10
135x8
145x3

Leg Press
270x15
450x10
630x4 starting to burn cramp on 4th and stopped wanted 1 more

DB Laterials standing
20x10x13

Smith Squat
135x15x5

rear lat flyes bending over lifting to sky
10x30x20x20x15
so painfull.

starting my new stack anyday now cannot wait. hopefully everything goes alright and nothing gets in the way of my lifting.

 

[kabuki]

eat like crazy. lots of carbs with the Phera.izza:

 

[nycste]

eat like crazy. lots of carbs with the Phera.izza:

indeed will do my best.

did some housework at my grandparents moved a bunch of boxes and big stuff. then did 2miles on treadmill at easy 5.5 then 1 mile sprint work.

also got some sun . love getting tan.

 

[nycste]

Hello everyone i have decided to run AX phera-plex and possibly include Epistane or Epidrol

I am 25 years old and have been working out semi hardcore for the past 3 years. I have had a few injuries along the way as well as just recently getting sick for 2 weeks which really destroyed the progress i was making. This progress was approaching PR status among all lifts while having a much stronger core then ever before but i lost it all and now starting over again for this past month.

My body measurements are

Weight= 202 ISH not measured in morning

Neck 17.5 relaxed
Around Shoulders 48 relaxed (2 less then ALRI log)
Chest 45.75 flexed 47.5
waist at bellie button 38
forearms 12.25 flexed 13.10
Bi/Tri 14.5 flexed 16 (.5 bigger flexed)
Low Thigh 21.25
High Thigh 25
Calve 16 (+.5 from start)


Wk 1 PherPlex 20mg
Wk 2 PherPlex 20mg
Wk 3 PherPlex 20mg
Wk 4 PherPlex 20mg
Wk 5 Toremifene 120mg(2ml) / Restore / Diesel Test Hardcore
Wk 6 Toremifene 90mg(1.5ml) / Restore /Diesel Test Hardcore
Wk 7 Toremifene 60mg(1ml) / Restore / Diesel Test Hardcore
Wk 8 Toremifene 30mg(.5ml) / Restore / Diesel Test Hardcore

Support Supps during Cycle and post cycle therapy include:
Milk Thistle
Liv 52
Fish Oil
Hawthorne Berry
Red Yeast Rice
Grape Seed Extract
NAC

Epistane or Epidrol might be joining this log along with a bumpage in the phera !

GOALS - Stay safe while increasing some mass.

This is why i have chosen a new routine known as "Prilepin's Hypertrophy Gains"

Day 1 - chest, shoulders, back (higher intensity)
Day 2 - OFF
Day 3 - Legs and Arms (higer intensity)
Day 4 - Off
Day 5 - Chest, Shoulders, triceps (lower intensity)
Day 6 - Back, Legs, Biceps (lower intensity)
Day 7 - Off and then cycle repeats

Enjoy the log i will be as honest as can be no one is paying me to do anything nor was anything free. Time to grow!

Pictures will be posted soon.

 

[nycste]

Day 1 - JULY 4th. NO DRINKING NOTHING TO TALK ABOUT.

2 20mg down.

 

[nycste]

Day 2 Phera plex started Prilepin's Hypertrophy Routine
Weight 202ish was 210 at gym

Also joined new gym!!!! i now have a cage to squat in


Day 1 - low 80percent range, no more then 85percent. Sets on 4/1/2/1 tempo

Flat barbell benching
155x6
155x6
155x6
were hard sadly 90s rest per set

inc db presses
60x6
60x6
60x5
hard again 90s rest per set

low pulley cable rows standing up
90x6
90x6
90x6
not hard but my body was burning

-well this has to be one of the smallest workouts i have ever done and yet i really liked it. i was faily full body feeling and my chest and lats/back were fairly spent on such little work simply amazing.

-Phera comments. i wanna say i feel diff although i have been snacking all day real food was not good today yesturday was great but gotta do it everyday dammit !

Off on Friday. with workout planned for sat.
legs + arms

low 80percent range, no more then 85percent. Sets on 4/1/2/1 tempo

squats 5reps x 4sets x 120sec rest
SLDL 6reps x 2 sets x 120sec rest
underhand close grip pulldowns 6reps x 3sets x 90sec rest
dips elbows in 6reps x 3sets x 90sec rest

 

[nycste]

Day 3 Phera plex started Prilepin's Hypertrophy Routine
Weight 203(+1) was 213 (+3) at gym

Also joined new gym!!!! i now have a cage to squat in

Supplements today.
2 phera
4scoops xtend
1scoop purple wrath
1scoop green magnitude
milk thistle 10 or more
red yeast rice 1-2
hawthorn berries 4
pwo shake 40protein 25-50 carb


low 80percent range, no more then 85percent.
Sets on 4/1/2/1 tempo

squats 120sec rest
135x5
185x5
185x5
185x5 (only last rep/2 of set 3/4 were hard)

Sumo SLDL x 120sec rest overhand grip
185x6
185x6 semi hard but not really

underhand close grip pulldowns x 90sec rest
100x6 too easy
150x6 too easy
200x6 not to hard

dips elbows in x 90sec rest
bwx6
+15x6
+30x6 (using dbs bah to ez)


-new routine for me im not used to limiting myself in reguards to reps most of the things tonight were too ez but i wanted to make sure i could do the number of reps and would rather just make it heavier next week.

-squats are right around 80percent as of now. sldl were hard so they are just about right on myhammies were burnt afterwards. underhand cg pulldowns were way to easy gotta go heavier machine maxes at 300 could be a prob. dips i really need to buy a belt

 

[nycste]

Day 4 Phera plex

Weight wakeup and pee 204/205 (+1-2)

-no workout today going to a friends house in NJ. no drinking for me.

 

[nycste]

Day 5 Phera 20mg Sunday

Day 6 Phera 20mg Monday
-weight 205ish. not directly after wakeup.


Update to Cycle. Adding Epistane or Epidrol on Weds.

Wk 1 PherPlex 20mg
Wk 2 PherPlex 20mg Epi 20mg
Wk 3 PherPlex 30mg Epi 30mg
Wk 4 PherPlex 40mg Epi 40mg
Wk 5 Epi 40mg
Wk 6 Toremifene 120mg(2ml) / Diesel Test Hardcore
Wk 7 Toremifene 90mg(1.5ml) / Diesel Test Hardcore
Wk 8 Toremifene 60mg(1ml) / Diesel Test Hardcore
Wk 9 Toremifene 30mg(.5ml) / Diesel Test Hardcore
Wk 10 Restore

Tonights workout.
all sets done with a 3/0/2/0 tempo

flat bb bench press 70percent 10reps x 3sets x 75sec rest
seated db press 70percent x 10reps x 3 sets x 75sec rest
lying ez bar tricep ext 70percent x 10reps x 3sets x 75sec rest

 

[nycste]

Still day 6 Phera
Weight at gym was i think 214 (+4)

70Percent 3 sets 10reps 75seconds

Flat BB
135x10
155x10
155x10
155x9

Seated DB
45x10
45x10
45x5 GRRR

Lying EZ
85x10
85x10
85x10
were hard

-well i feel so crappy moving around such girly weights my ego is dying inside of me but i still do my best knowing im lifting what was once super ez warmups.

-overall feelings during workout was a really nice pump in my triceps, chest, shoulders. arms were really pumped and to the sides as if my lats were huge but they werent really worked.

-thoughts on this training routine. seems still interesting its hard doing slower reps and really hard not knowing what weight to use due to not knowing my maxes and recovering all my strength that i lost.

 

[nycste]

Day 7 Phera
Weight 204 (+2)

TUT 3-0-2-0

Leg Press TUT 3-0-2-0
540 x10 high narrow
540 x10 high narrow
540 x10 low wide
540 x8 low wide

-were pretty hard only got 8 on last set

Front Pulldowns to chest (still not sure what this is. i did a lat pulldown basically) TUT 3-0-2-0
100x10
100x10
90x10
90x9
-was hard, grip was weak.

DB Curls no cheating no swinging NUTIN TUT 3-0-2-0
30x10
30x10
30x10

-this workout kicked my ass. felt great. im really feeling sore from these TUT workouts and i hope this Prilepin's Hypertrophy routine is working because my body is telling me it is.

-weight is up 2 lbs from day 1. nothing to brag about. i tend to lose 3-4 lbs from the time i go to bed till i wakeup if there is no bathroom breaks. how do i lose 3-4 lbs while sleeping thats a lot. doesnt help thats its 90-100 degrees i guess.

-comments about the phera. honestly i dont feel any different at all. no headaches no back pumps no nothing. just slower recovery in general. My triceps are rocked from yesturdays workout as i was putting on sun lotion today and my triceps were pooped haha.

 

[nycste]

Today Day 8 week 2. OFF DAY

Weight after morning pee 210 ??? WTF +8lbs i know this isnt muscle haha its impossible but still glad its weight even if its only water

gonna go to grandpas and help them move some **** in this 100degree weather OMG.

 

[nycste]

tonight did 2+ miles outside nice slow jog. legs are feeling the run for sure it was also like a billion degrees.
came back downed 20g bcaas and cold shower bath. damn it was cold felt amazinng when i turned it warm again

Just an update.

Wk 1 PherPlex 20mg
Wk 2 PherPlex 20/30mg (3 days at 20 then 30 for 4)
Wk 3 PherPlex 20mg Epi 10mg
Wk 4 PherPlex 10mg Epi 20mg
Wk 5 Epi 30/40mg
wk 6 Epi 40mg
Wk 6 Toremifene 120mg(2ml) / Diesel Test Hardcore
Wk 7 Toremifene 90mg(1.5ml) / Diesel Test Hardcore
Wk 8 Toremifene 60mg(1ml) / Diesel Test Hardcore
Wk 9 Toremifene 30mg(.5ml) / Diesel Test Hardcore
Wk 10 Restore
wk 11 Restore
wk 12 Restore
wk 13 Restore

Support Supps Used Daily
Milk Thistle
Liv 52
Fish Oil
Hawthorne Berry
Red Yeast Rice
dandelion root
artichoke Extract
NAC
Multi
Grape Seed Extract


-Today was day off again did some moving.
-weight before bed, before last pee or poop and protein shake is 214 (+12) clearly not muscle but whatever
-my body feels these TUT workouts its really kicking my tush, recovery has been taking longer compared to my previous workout routine
-tomm i will take 30mg PP due to it being a workout day and my split will look like
low 80percent range, no more then 85percent. Sets on 4/1/2/1 tempo

Flat DB Bench Press 6reps x 3sets x 90sec rest
High Inc BB Press 6reps x 3sets x 90sec rest
Low Pulley cable rows 6reps x 3sets x 90sec rest

 

[nycste]

today day 9. weight after morning bathroom activites 209. (+7) from start

as posted directly above my next workout will be done tonight and i cannot wait for it.

 

[nycste]

alright Day 9. weight in morning after bathroom was 209.
Pheraplex 30mg TODAY as it being a workout day

weight after my workout as im typing this is 211 and todays diet was HORRIBLe spent 6 hours trying to find me a freaking suit that fit most just didnt. i aint a big guy but jesus im afraid to know how hard it is for most of you big guys to find one thats not over 300bucks. then again NYC sucks for finding stuff cheap sometimes.

workout. the weights used tonight was horrible. i forgot my notepad and forgot what to use but nonetheless what i did tonight was hard. the low cable rows was stupid and easy but very annoying and the bench work sadly was really hard .

Flat Bench 3x6 4-1-2-1
135x6
135x6
145x6

Inc DB bench 4-1-2-1
50x6
50x6
50x6

Low cable rows 4-1-2-1
100x6
120x6
120x6

well thats it folks. the flat and inc bench work was hard sadly and last week i used slightly heavier weights. but the good news is i left my ego at home so who cares about what weight is moving up and down i care about the mirror and one of the guys said im looking bigger. thats all that counts right now.

 

[nycste]

Today Day 10.
bodyweight 209 wakeup
phera 20mg today
off day from gym

 

[kabuki]

yep...suits have to be tailored for sure. nothing off the shelf works.

 

[nycste]

yep...suits have to be tailored for sure. nothing off the shelf works.

totally sucks hehe. i found an athletic build suit. just has to be trimmed up alittle and it fit i just hope it lasts a year cuz i wanna get hyyyuuuge

still day 10.

did 2 miles run with .5 mile sorta sprint work

and lots of walking today at least 5miles

-i felt actually kinda weird earlier today i forget how it felt but i didnt like it. i wanted to blame phera but it went away so who knows what it was.

and lastly anyone reading this explain to me what are
Front Pulldowns to chest

i consider these basically lat pulldowns. but if they were lat pulldowns they wouldnt be called Front Pulldowns to chest .

 

[nycste]

Day 11 i believe
Weight in morning 209ish
Phera 30mgs today and a workout in by 4 will post later