My T-1 Experience

[jefflong3323]

GOAL:

I am looking to gain between 10-15 lbs and keep as much as possible

EXPERIENCE:

6 years

WORKOUT:

Sunday- chest/biceps
Monday- Legs/calves
Tuesday- Shoulders/traps
Wednesday- OFF
Thursday- Triceps/abs
Friday- Back/rear delts
Saturday- OFF

NUTRITION:

3500-400 cals a day depending on activity level

30-50-20: P-C-F Ratio

HEIGHT:

6'3"

WEIGHT:

198

BF:

~12%

I started this journal/log on another site a week ago so I will update this one with all of my posts up until present day:

I started my cycle of T-1 Pro today. I will be taking 2.5 ml twice a day (morning and night) spread out evenly by 12 hours. I may increase the dosage by an extra 2 ml/day if needed later in the cycle but I think I should be okay being this is my first experience with PH's. I plan being on for 4-6 weeks depending on how I feel and any gains/sides I experience. Afterwards, I'll do PCT with nolva for 4 weeks. I am thinking about using some Clen post-cycle to help keep off the fat while I continue to eat high cals but I am still researching. I also have some syntrax guggulbolic extreme I will use incase I put on too much fat or break out with acne. I will be consuming 3500-4000 cals depending on activity level for the day. I will be training 5 days a week. I will post my workouts each day in this journal along with how I feel and any sides/gains I experience.

 

[jefflong3323]

Day 2

Weight= 199

Felt good today, applied 2 ml at 8:00 am and 8:00 pm. No serious irritation, but there is a little bit of dicsomfort. I have been using my lats, inside elbows, back of knees, traps, pec/front delt area, and tops of feet as application areas. I am applying a thin layer to each spot and an hour later rubbing in the excess left over on my skin with Nivea original lotion. No sides, no lethargy, eating LOTS of food, even when I am not hungry at all. Eating all these clean calories is time consuming (to eat and prepare) and expensive!

Workout: Shoulders/Triceps

Military Press
115 x 10
125 x 10
135 x 10
DB Shoulder Press
50's x 10
50's x 10
DB Side Laterals
25's x 12
25's x 12
25's x 10

Skullcrushers
80 x 10 inside grip
80 x 9 outside grip
80 x 10 inside grip
DB Overhead press
65 x 10
65 x 10
Tricep cable pushdowns- old machine
80 x 12
85 x 10

 

[jefflong3323]

Day 3

Weight = 200

I feel the same as yesterday, not the most energetic workout today. I'll have to up my dymetadrine xtreme dosage to 2 capsules pre-workout.

Workout: Back/Traps/Rear Delts

Deadlifts
225 x 10
245 x 10
245 x 10
BB Rows
145 x 10
145 x 10
155 x 10
Cable rows
163 x 10
Pull-ups
10
10
10
10

Shrugs- smith machine
245 x 10
255 x 10
255 x 10

Rear Delts- DB's
25 x 12
25 x 12
Rear Delts- machine
40 x 11

 

[jefflong3323]

Day 5

Weight- 203 lbs

I had a great workout today. Weight is up about 5 lbs since I started, no strength increases yet. I feel a lot thicker/fuller and I feel great in the gym. No side effects to report, but I have been feeling a little more lethargic and tired than usual. Nothing serious or even really that noticable. Probably just because I haven't gotten much sleep lately (6-7 hours as opposed to 8-9) and I have been eating so much damn food.

Workout: Chest/Biceps

Decline BB Bench
215 x 10
225 x 10
225 x 10
225 x 10
Incline DB Bench
60's x 12
65's x 12
65's x 11
Dips
BW x 10
BW x 10

Curl Bar curls
80 x 10
80 x 10
80 x 10
DB Curls
30's x 10
30's x 10
DB Hammer Curls
25's x 12
25's x 12

 

[jefflong3323]

Day 6

Weight- 204

I feel great. I just got done with a nice leg workout, lifts were up a good bit, expecially leg press since the last workout. No sides to report. I increased my volume just a little bit because I had so much energy and I felt if I didn't do more, I'd be leaving the gym with something still in me so I had to do em!

Workout: Legs/Calves
Squats
205 x 10
225 x 10
225 x 10
225 x 10
Leg Press
310 x 10
340 x 10
380 x 10
Stiff Leg Deadlifts
225 x 10
225 x 10
Leg curls
80 x 10
80 x 10

Standing calf raises- smith machine
255 x 15
255 x 15
255 x 15
Seated Calf raises
125 x 15
125 x 12

 

[jefflong3323]

Day 7

Weight- 204

I had a pretty good day today. It was pretty short though, which was nice. I changed from a 4-day a week split to a 5-day and it has drastically shortened up my time for each workout. Lifts were up a bit in the presses, overall I feel the same with no real gains or sides to report.

Workout:Shoulders/Traps

Military Press
135 x 10
135 x 10
DB Shoulder Press
50's x 10
55's x 10
55's x 10
DB Side Laterals
25's x 10
25's x 10
25's x 10

DB Shrugs
90's x 15
100's x 12
BB Shrugs- smith machine
225 x 12
245 x 10
245 x 10

 

[jefflong3323]

Week 2, Day 2

Weight: 204

Short workout today. I just did triceps and abs. I am VERY sore from basketball Tuesday night. My obliques are just killing me. I am feeling pretty lethargic right now, but nothing I can't work around. No other sides/gains to report. No real strength gains yet.

Skullcrushers
80 x 10 inside grip
80 x 10 outside grip
80 x 10 inside grip
DB Overhead press
65 x 12
65 x 12
Tricep cable pushdowns- old machine
85 x 12
95 x 12
95 x 12

Swiss ball crunches
30 reps
25 reps
Cable crunches
80 x 30
80 x 30

 

[jefflong3323]

Week 2, Day 3

Weight = 205

I had a good, energetic workout today. I got some good sleep last night and I felt not as lethargic as I did yesterday, plus I am not as sore from basketball. No obvious strength or size gains yet, I'm still waiting........

Workout: Back/Rear Delts/forearms

BB Rows
135 x 12
145 x 12
155 x 10
155 x 10
Cable rows
163 x 12
168 x 12
Pull-ups
Wide Grip
10
10
10
Medium grip
10
Close grip
10
10

Rear Delts- machine
40 x 12
40 x 12
40 x 12

Reverse forearm curls
30 x 15
30 x 12
DB forearm curls
45 x 12
45 x 12

 

[jefflong3323]

Week 2, Day 5

Weight= 205

I had probably one of the best workouts of my life today. This is the first day I have noticed the effects of the androgens in my body and all I can say is WOW. All lifts were up, especially decline bench, which climbed from 225 x 10 to 255 x 10 this week, with ease I might add. I felt like a fu*king machine in the the gym today and I never tired set after it set. I must say it was pretty amazing. No sides or weight gain, but nice strength gain today.

Workout: Chest/Biceps

Decline BB Bench
205 x 10
225 x 10
235 x 10
245 x 10
255 x 10
Incline DB Bench
70's x 10
75's x 10
75's x 10

Curl Bar curls
80 x 10
90 x 10
90 x 8
DB Curls
35's x 10
35's x 10
DB Hammer Curls
30's x 10

 

[jefflong3323]

Week 2, Day 6

Weight- 206

I had another kick ass, killer workout today. Same thing happened today with squats and leg press that happened yesterday with bench. I'd do a set, say wow easy, add 10 lbs, do a set- wow easy, add 10 lbs, wow easy you get the picture. It's just awesome, I've never had workouts like these before. I'm hitting personal bests in all lifts, especially compound and I am pushing more weight now for 10 reps than I was pre-shoulder injury for 6 reps!! No sides, no real mass gain, but hella strength gain. Lower back was burning hard today after squats so I skipped the stiff-leg deads. I am gonna try to deadlift Friday anyways.

Workout: Legs/Calves
Squats
225 x 10
235 x 10
245 x 10
255 x 10
Leg Press
400 x 10
420 x 10
450 x 10
Leg curls
80 x 10
90 x 10
100 x 10
100 x 6

Donkey calf raises
360 x 15
380 x 15
380 x 13
Seated Calf raises
125 x 15
125 x 15

 

[jefflong3323]

Week 2, Day 7

Weight- 207

Had a pretty good day today, short though. All lifts were up, which is nice. I am pretty sore from yesterday (legs) and energy-wise, I am pretty drained. Feeling *slighty* tender on the nips, i'm watching them though and have nolva on hand incase it is needed. Other than that, I'm up 9 lbs since I started and experiencing steady strength gain.

Workout: Shoulders/Traps

Military Press
135 x 10
145 x 10
155 x 9
DB Shoulder Press
60's x 10
65's x 10
DB Side Laterals
25's x 12
30's x 10
30's x 10

DB Shrugs
100's x 15
105's x 15
Smith machine shrugs
255 x 12
275 x 12
275 x 12

 

[Alt+F4]

Good work man, I'm gonna keep track of this thread. Have you also been keeping track of your calories? Are those about what you planned (3500-4000)?

 

[spoofy]

Good work man, I'm gonna keep track of this thread. Have you also been keeping track of your calories? Are those about what you planned (3500-4000)?

 

[jefflong3323]

Good work man, I'm gonna keep track of this thread. Have you also been keeping track of your calories? Are those about what you planned (3500-4000)?

Hey thanks, Yep, cals have been a consistent 4000 per day. Been keeping track diligently with fitday.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=jefflong3323

 

[jefflong3323]

Week 3, Day 2

Weight: 207

Short day today, looking "fuller" even though I am still 207. Nice strength gains still comming, I was personal best on all lifts (for 10 reps of course, I was moving this and more at 6-8 reps last year)

Skullcrushers
90 x 10 inside grip
90 x 10 inside grip
90 x 10 outside grip
100 x 10 outside grip
DB Overhead press
70 x 12
Dips (kinda hurt my shoulder so I only did 1 set)
BW x 12
Tricep cable pushdowns- old machine
110 x 10
110 x 10

Swiss ball crunches
30 reps
30 reps
30 reps
Cable crunches
85 x 30
85 x 30

 

[NPursuit]

Jeff I've noticed you mention short day today a couple of times. Is the lethargy kicking in?

 

[jefflong3323]

Jeff I've noticed you mention short day today a couple of times. Is the lethargy kicking in?

No it's not that bad. I have been tired anyways this week from lack of good sleep because I was studying. Some days in my new 5-day split are just pretty short like today (triceps/abs) and I was just in and out of the gym real quick.

 

[jefflong3323]

Week 3, Day 3

Weight = 207

Good workout today. No drastic weight or size increases, I am about the same. Good strength gains still comming, still hitting PB's on most lifts.

My nipples are pretty tender. They aren't puffy, and I don't feel a lump of any sort. When I rub over them with my shirt or touch them they are just more tender than usual. I don't know if this is the beginning of gyno or if it is just normal for a cycle that contains 4-AD? I have nolva but I don't know if I should use it (Am I being paranoid?) or wait because I don't want to hinder any gains for something I'm not even sure is gyno, or the beginning of gyno.

Workout: Back/Rear Delts/forearms

BB Rows
155 x 10
165 x 10
175 x 10
BB close-grip V Rows
225 x 10
235 x 10
Close grip Cable rows
175 x 12
Wide-Grip cable rows
163 x 10
Wide-grip Pull-ups
10
10
10
Close-grip pull-downs
150 x 8
Med grip pull-downs
163 x 10

Rear Delts- machine
40 x 12
40 x 12
40 x 12

Reverse forearm curls
30 x 15
30 x 12
30 x 12

 

[jefflong3323]

Week 3, Day 5

Weight= 209

Damn good workout again. Hit personal bests on all lifts again. Strength and size keeps climbing nicely. No sides, lethargy is present but nothing I can't deal with. I just feel like I only slept 5 hours every night. Nothing else really. I've been using 2.5 ml 2x a day (5 ml a day).

Workout: Chest/Biceps

Decline BB Bench
245 x 10
255 x 10
265 x 10
275 x 8
Incline DB Bench
75's x 10
80's x 10
85's x 8
85's x 7

Curl Bar curls
90 x 10
100 x 10
100 x 8
DB Curls
35's x 10
40's x 10
DB Hammer Curls
35's x 9

 

[jefflong3323]

Week 3, Day 6

Weight- 214

Ahh, finally some nice weight gain. This is the heaviest I've ever been and I love it. I notice all my muslces are bigger (especially my legs which is nice) and strength gains are still flowing. Taking the 2 dymetadrine Xtremes pre-workout has really helped with energy levels for my workouts. They combat the lethargy nicely. no other sides to report. Took it semi-easy on squats (haha still hit PB but just didn't destroy myself doing it) because I wanted to do some stiff leg deads and I really want to deadlift on Friday and my lower back needed some rest.

On a side note, I'm not sure whether I want to run this cycle another 2 weeks (making it 6) OR stop after 4, PCT 4 weeks, then go back on for 4 more weeks. What do ya'll think?

Workout: Legs/Calves
Squats
235 x 10
255 x 10
265 x 10
265 x 10
Smith Machine Lunges
175 x 10
185 x 10
185 x 10
Stiff Leg Deadlifts
245 x 10
265 x 10
Leg curls
90 x 10
100 x 9

Donkey calf raises
380 x 15
400 x 15
400 x 12
Seated Calf raises
140 x 12
140 x 12

 

[jefflong3323]

Week 3, Day 7

Weight- 211

Weight is down but I think it is because I weighed myself later in the day yesterday after I had eaten a few meals and drank a lot more water. Strength gains were not as evident today but they were up a little bit nonetheless. Nothing else to report, week 4 begins tomorrow.

Workout: Shoulders/Traps

Military Press
155 x 10
165 x 10
DB Shoulder Press
65's x 10
65's x 10
DB Side Laterals
30's x 12
30's x 12
35's x 10--bad form
DB Front raises
25's x 9

DB Shrugs
105's x 15
105's x 15
Smith machine shrugs
275 x 10
285 x 10
285 x 10

 

[jefflong3323]

Week 4, Day 2

Weight: 212

Short day today. I was running low on time today so I took out a few ab sets. Nipples are still tender, itchy but they aren't really puffy and there are no lumps. Most likely, its just the estrogen in the receptors but I am keeping a close eye on it and will start with nolva if it gets any worse.

Skullcrushers
inside grip
100 x 10
100 x 10
Outside grip
100 x 10
100 x 10
DB Overhead press
75 x 10
80 x 10
Tricep cable pushdowns- old machine
115 x 9
115 x 8

Swiss ball crunches
30 reps
30 reps
30 reps

 

[jefflong3323]

Week 4, Day 3

Weight = 214

Real nice WO today. Finally got in some deadlifts which had me jacked for the rest of my WO. I've noticed my lower back gets tight as a motherfvcker right after I squat and deadlift while on the T-1. I've read this is a side effect due to the pumps. I have to sit down and rest awhile cause it gets real bad. Other than that everythings cool, just feeling lethargic...sleepy....tired, need sleep haha. Gains still comming, weight still rising.

Workout: Back/Rear Delts/forearms

Deadlifts
245 x 10
295 x 10
295 x 10
Wide grip Cable rows
175 x 12
188 x 10
188 x 10
Close grip Cable rows
188 x 10
193 x 10
Wide-grip Pull-ups
10
10
Med grip pull-ups
10
Close-grip pull-ups
8

Rear Delts- machine
50 x 12
55 x 12
55 x 12

Reverse forearm curls
30 x 15
35 x 11
35 x 10

 

[jefflong3323]

Week 4, Day 5

Weight= 217

Nice workout today. Nice increase in weight as well. Strength gains still climbing. I tried out the flat BB bench today and I was able to do 2 sets with no pain in my shoulder so I am pretty happy about that. Now I can start working chest on the flat not just decline and incline. No sides from the PH's, and I upped my dosage to 6 ml/day rather than 5. Planning on continuing for 2 more weeks.

Workout: Chest/Biceps

Decline BB Bench
265 x 10
275 x 10
285 x 8
Incline DB Bench
80's x 10
85's x 10
85's x 10
Flat BB Bench
225 x 10
225 x 10

Curl Bar curls
100 x 10
100 x 10
100 x 9
DB Curls
40's x 10
45's x 9
DB Hammer Curls
40's x 10

 

[Ivan Drago]

Nice looking log you got here Jeff. Making awesome progress bro.

Where else are you posting now?

 

[jefflong3323]

Thanks for stopping by Drago. The T-1 has been real nice, I like it a lot. I'm just posting my journal here and at supplementcentral.com Not that much though, i've been busy with school.

 

[jefflong3323]

Week 4, Day 6

Weight- 217

Personal bests on squats, leg press, and stiff leg deads. I feel great still, nothing else to report.

Workout: Legs/Calves
Squats
255 x 10
265 x 10
275 x 10
285 x 9
Leg Press
450 x 10
470 x 10
480 x 10
490 x 10
Stiff Leg Deadlifts
265 x 10
275 x 10
Leg curls
100 x 10
110 x 8

Donkey calf raises
400 x 20
420 x 15
420 x 12
Seated Calf raises
140 x 15
140 x 12

 

[jefflong3323]

Week 4, Day 7

Weight- 216

I always have a hard time with intensity on shoulder day. I just don't really like doing shoulders because mine are beat the fvck up so they always kinda hurt when I lift. Still, I made nice gains today and hit some personal bests.

Lethargy is still effecting me. I tried to wake up at 8:00 this morning to go to class and I was just way too tired and ended up sleeping another 2 hours. I feel like if I don't get at LEAST 9 hours I am exhausted. Nuts have shrunk a bit but libido is still strong. No other sides really except bloat and lower back cramps like a MOTHERFVCKER on back and leg days from squats and deadlifts.

Workout: Shoulders/Traps

Military Press
160 x 10
170 x 10
DB Shoulder Press
65's x 10
70's x 10
DB Side Laterals
30's x 12
30's x 12
35's x 10
DB Front raises
25's x 10

DB Shrugs
115's x 12
115's x 12
Smith machine shrugs
285 x 10
300 x 12
315 x 10

 

[Ivan Drago]

I wanted to ask, how wide do you place your feet?

 

[jefflong3323]

For what exercise?

 

[Ivan Drago]

lol, my fault. For squats. Seeing as you're pretty tall too, I always wondered how wide others went.

 

[jefflong3323]

A little bit wider than shoulder width I guess. I have really tight hip flexors so I have a hard time getting low but I manage

 

[jefflong3323]

Week 5, Day 2

Weight: 217

Skipped some abs today, I am lazy


Skullcrushers
Inside grip
100 x 10
110 x 9
Decline Outside grip
110 x 8
110 x 7
DB Overhead press
80 x 10
80 x 10
Tricep cable pushdowns- newer machine
88 x 10
93 x 10

Swiss ball crunches
30 reps
25 reps

 

[jefflong3323]

Week 5, Day 3

Weight = 219

Another great WO today. I always have great back days, especially when I start with deadlifts. They just get me in the zone. I had some really nice strength increases today. Weight is up as well.

Workout: Back/Rear Delts/forearms

Deadlifts
295 x 10
315 x 8
315 x 8
Wide grip Cable rows
188 x 10
205 x 10
213 x 10
Close grip Cable rows
205 x 10
213 x 10
Wide-grip Pull-ups
10
Med grip pull-ups
10
10
Close-grip pull-ups
10
10

Rear Delts- machine
60 x 12
60 x 12
65 x 11

Reverse forearm curls
35 x 14
35 x 11
35 x 10

 

[FBWrestlerNerd]

You noticing any sides at all besides the gains and the itchy nips?

 

[jefflong3323]

Yeah. Lethargy is pretty bad. I need at least 9-10 hours of sleep to not feel tired all day. Even then, I still feel lethargic. Nips aren't itchy anymore, I think its because I stopped applying to the chest. Mood swings, nothing serious but I am more moody now and little things just make me mad or get me riled up. I am usually a laid back fellow but I feel like a woman with the moodiness. Lower back tightness after deadlifts and squats. Thats about it. No loss of libido, but my nuts have shrunk. Nothing else really. Everything is tolerable though.

 

[Ivan Drago]

Have you worked out since the 27th?

 

[jefflong3323]

Yeah, Just haven't posted- i've been busy

 

[jefflong3323]

Week 5, Day 5

Weight= 216

Workout: Chest/Biceps

Flat BB Bench
225 x 10
245 x 8
245 x 8
Incline DB Bench
85's x 10
85's x 9
85's x 10
Decline BB Bench
245 x 10
245 x 7


Curl Bar curls
100 x 10
105 x 9
105 x 8
DB Curls
45's x 10
45's x 10

 

[jefflong3323]

Week 5, Day 7

Weight- 217

Last Day of my cycle. I start PCT tomorrow. 40 mg of nolva ed.

Workout: Shoulders/Traps

DB Shoulder Press
70's x 10
75's x 9
75's x 8
DB Side Laterals
30's x 12
35's x 11
BB Front raises
50 x 10
50 x 10

DB Shrugs
125's x 12
125's x 11
Smith machine shrugs
315 x 11
335 x 10
335 x 9

 

[jefflong3323]

PCT Week 1, Day 2

Weight: 217

First day working out during PCT today. Lowered my volume just a bit, (6 sets for triceps) but still saw increase in weight for pretty much all lifts.

Decline Skullcrushers
110 x 8
110 x 8
DB Overhead press
85 x 10
85 x 10
Tricep cable pushdowns- newer machine
100 x 10
105 x 10

Cable Crunches
alternate
200 x 20
200 x 20
normal
200 x 20
200 x 20

 

[jefflong3323]

PCT Week 1, Day 3

Weight = 216

Changing up my routine a little bit for my PCT (dropping a day of training and going to 4 a week) So I had a busy day today. Again, I decreased volume just a little bit because I am going pretty low as it is. Made some nice gains today, strength still seems to be rising. Weight is about the same. Have increased cals by about 200-300 per day so I am between 4000-4400 a day. Also upped my clean carbs and working at a P-C-F ratio of 30-45-25.

Workout: Back/Rear Delts/forearms/Traps

Deadlifts
315 x 8
315 x 8
315 x 8
Wide grip Cable rows
218 x 10
225 x 10
Close grip Cable rows
225 x 10
225 x 8
Wide-grip Pull-ups
10
10
Close-grip pull-ups
10

Rear Delts- machine
65 x 12
70 x 10
75 x 8

Smith Machine Shrugs
315 x 10
325 x 10

Reverse forearm curls
40 x 12
40 x 9
40 x 9

 

[jefflong3323]

PCT Week 1, Day 5

Weight= 218

I put up Personal Bests today on every lift however, I was lifting at a different gym than usual so I'm not sure if the difference isn't just do to the equipment. Altogether it was a good day and my strength continues to increase. I also dropped volume just a bit.

Workout: Chest/Biceps

Flat BB Bench
265 x 8
265 x 8
265 x 6
Incline DB Bench
85's x 10
90's x 10
95's x 8
Decline BB Bench
255 x 8

Curl Bar curls
108 x 10
113 x 10
DB Curls
45's x 10
50's x 7
DB Hammer Curls
45 x 10

 

[jefflong3323]

PCT Week 1, Day 6

Weight- 216

Had some nice gains again today especially with squats and leg presses. I have continued to increase weight and in some instances I am decreasing reps in order to achieve continued weight increases.

Workout: Legs/Calves
Squats
275 x 8
295 x 8
305 x 8
Leg Press
490 x 10
510 x 10
520 x 10
Leg curls
100 x 12
115 x 10
120 x 8

Smith Machine Standing calf raises
255 x 15
275 x 15
295 x 12
Seated Calf raises
140 x 12
140 x 11

 

[Ivan Drago]

Nice looking workouts Jeff. How's PCT treating you?

 

[jefflong3323]

PCT's going pretty well so far, currently taking 40 mg nolva each day, upped clean carbs, taking Syntrax swole and nitrous together, and I cut volume of my workouts just a bit. Strength is still climbing though.

 

[jefflong3323]

PCT Week 1, Day 7

Weight- 216

I was pretty tired/lethargic today. I can tell it was a good move to change from 5 days to 4 days of training during PCT. My body just needs time to recover, my joints are really sore as well. skipped abs today.

Workout: Shoulders/Triceps

DB Shoulder Press
75's x 10
75's x 8
75's x 8
DB Side Laterals
35's x 12
40's x 10
BB Front raises
55 x 12
65 x 9

Decline Skullcrushers
110 x 6
110 x 7
DB Overhead press
85 x 10
Tricep cable pushdowns- older machine
110 x 10
115 x 10
120 x 8

 

[jefflong3323]

PCT Week 2, Day 3

Weight = 215

Had a nice 2 day rest from changing my routine. I needed it too as I was feeling pretty banged up and sore. Made some good strength gains today, although I did move my rep scheme a little lower (8-9 reps) if needed. Didn't deadlift although I should have, but I didn't want to be in there all day as today was busy in terms of muscle groups I was working. Weight is holding steady, I haven't lost much water weight because of the swole and nitrous I am taking (I think).

Workout: Back/Rear Delts/Traps

Wide grip Cable rows
225 x 10
238 x 9
243 x 8
Close grip Cable rows
238 x 8
238 x 8
Wide-grip Pull-ups
BW x 10
BW+10 x 8
BW+10 x 8
Close-grip pull-ups
BW x 8

Rear Delts- machine
75 x 10
80 x 9
80 x 8

Smith Machine Shrugs
325 x 10
335 x 8
335 x 8

 

[jefflong3323]

PCT Week 2, Day 5

Weight= 215

Workout: Chest/Biceps/forearms

Flat BB Bench
265 x 7
265 x 6
265 x 6
Incline DB Bench
90's x 8
90's x 7
90's x 7
Weighted Dips
BW+35 x 10
BW+45 x 10

Curl Bar curls
110 x 10
110 x 7
DB Curls
50's x 8
50's x 7
DB Hammer Curls
45 x 8

Reverse forearm curls
35 x 12
35 x 10
35 x 10

 

[jefflong3323]

PCT Week 2, Day 6

Weight- 215

Workout: Legs/Calves
Squats
295 x 8
295 x 8
295 x 8
Leg Press
520 x 10
540 x 10
550 x 9
Stiff Leg Deadlifts
275 x 9
275 x 9
Leg curls
110 x 10

Donkey Calve raises
420 x 15
440 x 15
Seated Calf raises
140 x 12
140 x 12