Montys Recomp/Cut with Havoxo (Havoc 11oxo)

Montego1

Montego1

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Will be starting this cycle tomorrow.

Current stats : 6'1 210lb 26years old 13.5 % bodyfat

Been lifting hard for four years but casualy for years before then. Experience with PH's SD and DMZ. Have ran about 5 cycles with minimal sides and good results on all but the DMZ.

Looking to recomp and cut a little during the cycle. This will also be my first log so it probably won't be updated every day. But regularly none the less.

Havoc : 30/40/40/40/50/50 Split doses. Most in am.
LGI 11X : 750/750/750/750/750/750 5am/5pm
Cycle Assist : 4am/4pm
Super Cissus : 3am/3pm
Primaforce Beta-Alanine 2000mg Pre-Workout 2000mg Post-Workout
Primaforce Glyco Carn : 4.5g Pre-Workout
BCS Labs Elasti-Flex
Optimum Fish Oil
Muscle Pharm Armor-V
Beast Sports Nutrition Creature Creatine Pre and Post Workout
Scivation Extend (Old Formula)
Syntrax Matrix 5.0
BCS Labs Methyl Surge
Nimbus Poseidon Nighttime

PCT
Toremifine : Days 1-3 120mg Days 4-7 90mg Days 8-21 60mg Days 22-30 30mg
PES Erase : 2/3/3/2
BCS Labs Alpha Pump Extream (3g DAA) everyday
Along with all supps mentioned above.
 
TheSwanks

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Montego1

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Already pre-loaded. Havoc and 11x starting today.
 
Montego1

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The Beginning
Day 1

Started Havoc and 11X today.

Havoc 20mg am 10mg pre-workout
11X 350mg am 350mg pre-Workout

Felt pretty good today. When I got home around lunch time I got super tired so I took a short nap before the gym.

Was a little groggy when I woke up so took some Craze pre-workout along with a serving of Beta-Alanine, Glyco Carn and Creature.

Chest Day

Incline Dumbell Presses
45's x 18
95's x 14
105's x 12
120's x 8

Decline Barbell Bench/Decline Flys
225 x 12 - 45 x 10
265 x 10 - 45 x 10
275 x 8 - 45 x 8
275 x 7 - 45 x 8

Flat Dumbell Bench
70's x 12
100's x 10
100's x 10
115's x 8

Dips
3 sets of 15

Standing Fly's
40lbs each hand on cable machine x 14
50 x 12
55 x 12
40 x 15

I threw in some rear delt stuff between sets for weak point training but nothing worth noting.
Was a good workout. Great pump the whole workout especially after the flys. Not much differant then normal but its day one....what do you expect!

Oh and no noticeable sides....some people talk about a warm sensation when taking 11oxo but I didnt notice anything today.
 
Montego1

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Day 2

Havoc 20mg am / 10mg pre-workout
11x 375mg am / 375mg pre-workout

Well today was a turd. I had my niece today and they wouldnt let her stay in the daycare at my gym so I had to improvise and hit the gym in my apartment complex. Needless to say this gym is a steaming pile of crap. Dumbells only go up to 50 and they have a pulldown machine but thats about it so I decided to do some biceps/triceps/shoulders type stuff. But enough with the whine lets get to the cheese.

Dumbell Curls/Tricep Extensions with Dumbell
35 x 15 / 20 x 12
45 x 14 / 25 x 12
50 x 12 / 30 x 10
50 x 12 / 30 x 10

Tricep Pushdowns/Hammer Curls (Not really sure on the weight for this machine but ill guess here.)
100 x 12 / 40 x 12
140 x 10 / 40 x 12
150 x 10 / 45 x 8
160 x 8 / 45 x 8

Tricep Extensions behind head/Incline Dumbell Curls
30 x 12 / 40 x 10
30 x 10 / 40 x 9
30 x 9 / 40 x 8
30 x 8 / 40 x 6

Shoulder Press (machine)
160 x 12
180 x 12
200 x 10
200 x 8

Shoulder Press (Reversed)

140 x 12
150 x 10
150 x 10
160 x 7


Workout toatly sucked ass but something is better then nothing.

Pumps were actually pretty good. Forearm pumps were intense and my triceps got a really good pump also wich is surprising since normally I never notice much of one in them. I also switched up my pre-workout supps a bit. I usually take about 1000mg of agmatine sulfate pre-workout and get insane vascularity but today I tried out some GPLC from Primaforce and the vascularity wasnt there but it felt like my muscles were fuller. No sides to note.
 
Montego1

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Day 3

Back

Close Grip Pulldowns (Not sure about the weight on the plates on my gyms cable machine so ill use the number of plates for poundage.)

10 x 15
16 x 12
17 x 10
18 x 9 / 13 x 8 / 7 x 10 / 5 x 12

Dumbell Rows (One side at a time)

90 x 12
100 x 12
110 x 10
130 x 8

Barbell Rows

185 x 12
225 x 8
225 x 8
225 x 6

Wide Grip Lat Pulldowns (Again weight by plates)/ Face Pulls (Again weight by plates)

14 x 12 / 12 x 10
15 x 10 / 12 x 8
16 x 7 / 10 x 8
16 x 6 / 10 x 7

Was sweating like a pig in the gym today. Felt really good at the start but burned out towards the end. Good workout in all tho. I havnt started doing any cardio yet. Checked my weight today and I was at 208. Gonna see how things go for a week and then add in cardio once the epi and 11oxo are in full swing.
 
threeFs

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Way to kick axx in a lame gym. That's awesome motivation!!!
 
Montego1

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LoL yeah its those lame gym days that turn into half decent gym days that keep the progress going!
 
LiveToLift

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In for this sh1t! Kill it!
 
Montego1

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Shoulders and leg day......ughhh I hate leg days. After three knee surgerys I'm just terrified of it lol.
 
Montego1

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Day 4

Shoulders/Legs

So a little background here. Ive had three knee surgerys on my right knee. Torn acl, torn miniscus and had some cartilage tear off my femur inside of the knee join that had to be removed, scraped and drilled. So my leg workouts dont get too insane because I wont be able to walk the next day lol. Lucky for me my legs grow very well and I dont have to concentrate on them too much.


Dumbell Shoulder Presses


50's x 15
60's x 15
75's x 12
80's x 10
80's x 10

Rear Delt Fly/Overhead Flys

120 x 15 (each side)/ 25's x 12
140 x 15 / 25's x 12
170 x 10 / 30's x 10
180 x 9 / 30's x 10

Behind back Cable Laterals (Lbs per hand) / In front of body Cable Rear Laterals

30 x 12 / 30 x 10
35 x 10 / 35 x 8
40 x 9 / 35 x 8
40 x 8 / 40 x 6

Nautilus Machine Lateral Raises / Standing Shoulder Press Alternating in front of head then behind head on each rep

110 x 10 / Bar x 20
110 x 8 / Bar x 17
90 x 10 / Bar x 13
90 x 8 / Bar x 12

Seated Leg Press (One leg at a time) / Weighted One Leg Kickbacks / Calf Raises on Smith Machine with Platform

130 x 15 / 100 x 12 / 325 x 12
160 x 15 / 120 x 12 / 325 x 12
180 x 12 / 130 x 10 / 325 x 10
190 x 10 / 130 x 10 / 325 x 10

Felt pretty damn good today and besides having to apply pressure to the sides of my right knee during leg presses it was an awesome workout. Shoulder pumps were awful as they normaly are on shoulder days but I made it through. No sides to note yet. Pumps were a little better then normal today but I wont attribute that to the Havoc/11x yet. :p
 
Montego1

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Day 5

Saturdays are normally an off day for me cause I work 12 hours and my gym closes at 6, but today I got off early so I decided to make the most of it.

Flat Bench Dumbell Presses
50's x 15
70's x 15
110's x 10
110's x 10
120's x 8

Decline Bench Press (Final Set Strip Set)
225 x 12
275 x 10
295 x 9
305 x 8 / 225 x 10 / 135 x 13

Hammer Strength Incline Press (Weight per side)
70 x 12
90 x 10
90 x 10
100 x 8


Incline Dumbell Flys / Tricep Pulldowns with rope
45's x 12 / 90 x 12
50's x 10 / 100 x 10
50's x 10 / 100 x 10
50's x 9 / 100 x 9

Tricep Extentions on cable machine (weight per hand)/ Standing Cable Fly's (Weight per hand)
30 x 12 / 40 x 12
30 x 11 / 40 x 12
30 x 10 / 50 x 10
30 x 10 / 50 x 10

Overhead Tricep Extension (Weight per hand)
25 x 12
30 x 10
30 x 10
35 x 9

Pec Deck / Nautiuls Tricep Machine (Final Tricep set was a strip set)
90 x 12 / 90 x 10
100 x 10 / 80 x 10
90 x 10 / 70 x 10
80 x 12 / 70 x 10 / 50 x 10 / 30 x 15 / 50 x 7

Cable Fly's (Again Weight per hand. Big negatives and 3 second hold at contraction)
20 x 12
25 x 11
25 x 10

Awesome F'n workout. Pumps were insane today even tho I was very short on carbs pre-workout so I think the Havoxo (tm) is starting to kick in some. No strength increase but stamina seems to be up also. Felt like I could have done more but I called it quits after an hour and a half since normaly im there for no more then an hour. Thirst has been out of control the last two days also. Drinking in excess of 2 gallons of water a day along with about an 18pack of beer (Just kidding....its a 12 pack). Weight was up to 211 today.......last time i weighed in I was 208 but it was relatively early in the day and i hadnt eaten much so this is probably closer to my normal weight atm. Carbs are way down and Cals are about 300 below maintenance. Im a bigtime food fan so its hard to keep em that low but im tryin! Any questions feel free to ask! This thread needs some more input! lol
 
LiveToLift

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Day 5

Saturdays are normally an off day for me cause I work 12 hours and my gym closes at 6, but today I got off early so I decided to make the most of it.

Flat Bench Dumbell Presses
50's x 15
70's x 15
110's x 10
110's x 10
120's x 8

Decline Bench Press (Final Set Strip Set)
225 x 12
275 x 10
295 x 9
305 x 8 / 225 x 10 / 135 x 13

Hammer Strength Incline Press (Weight per side)
70 x 12
90 x 10
90 x 10
100 x 8


Incline Dumbell Flys / Tricep Pulldowns with rope
45's x 12 / 90 x 12
50's x 10 / 100 x 10
50's x 10 / 100 x 10
50's x 9 / 100 x 9

Tricep Extentions on cable machine (weight per hand)/ Standing Cable Fly's (Weight per hand)
30 x 12 / 40 x 12
30 x 11 / 40 x 12
30 x 10 / 50 x 10
30 x 10 / 50 x 10

Overhead Tricep Extension (Weight per hand)
25 x 12
30 x 10
30 x 10
35 x 9

Pec Deck / Nautiuls Tricep Machine (Final Tricep set was a strip set)
90 x 12 / 90 x 10
100 x 10 / 80 x 10
90 x 10 / 70 x 10
80 x 12 / 70 x 10 / 50 x 10 / 30 x 15 / 50 x 7

Cable Fly's (Again Weight per hand. Big negatives and 3 second hold at contraction)
20 x 12
25 x 11
25 x 10

Awesome F'n workout. Pumps were insane today even tho I was very short on carbs pre-workout so I think the Havoxo (tm) is starting to kick in some. No strength increase but stamina seems to be up also. Felt like I could have done more but I called it quits after an hour and a half since normaly im there for no more then an hour. Thirst has been out of control the last two days also. Drinking in excess of 2 gallons of water a day along with about an 18pack of beer (Just kidding....its a 12 pack). Weight was up to 211 today.......last time i weighed in I was 208 but it was relatively early in the day and i hadnt eaten much so this is probably closer to my normal weight atm. Carbs are way down and Cals are about 300 below maintenance. Im a bigtime food fan so its hard to keep em that low but im tryin! Any questions feel free to ask! This thread needs some more input! lol
120's for 8!! Wow. Nice chest/tri day bro. I'm one of those guys who start to notice effects of anabolics really quick so I wouldn't doubt if by day 5 you are feeling a little bit of something. Some people it takes two weeks but even when I ran hdrol alone I noticed a change by just a week into the run.
 
Montego1

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Yeah on SD I notice changes quick like 4-5 days. I've never ran either of these ph's before and I'm surprised I might be feeling it this quickly since they are both rather mild. I could have went heavier on the flat bench dumbells but I have little girly wrists/joints so with that much weight I have a hard time with my wrists breaking over not really the reps. But yeah it was a killur session today even with doing a lot of tricep oriented lifts the last three days in a row.
 
BeastMode 1

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Day 3
I havnt started doing any cardio yet. Checked my weight today and I was at 208. Gonna see how things go for a week and then add in cardio once the epi and 11oxo are in full swing.
That was my plan too. i wanna make sure im in a good anabolic state when i bump my cardio up to the max. I figured I would wait round the end of week 2, and then start my two-a-days. Lifting in the a.m., then back for cardio later in the night. Its gonna be rough, but I know ill be shredded more then i ever-so itl be worth it.
I actually enjoy my cardio-since i always ran track and cross country as a kid, so im looking forward to the extra cardio. The only reason i limit my cardio is bc it makes me drop weight too quick, and i dont wanna lose any muscle.

Keep with the updates. Im following closely since im gonna be runninng the same two compounds you are(plus Stano).
KILL IT!
 
BeastMode 1

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Do you always use the Cissus? or just grabbed it for this cycle??
i was thinking bout picking some up before I start.

Are you still at 30mg epi and 750 of the 11x?
 
Montego1

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Yeahive used cissus for a while. I started using BCS Labs Elasti-Flex about a year ago and it was just about the only joint supp that really works well for me and I attributed this to the Cissus (along with the fact that they make badass supps). I started throwing in super cissus about 2 months ago and have noticed good sides besides just the joint aspects. It actually can give a little bit of a pump during the day since it helps in repairing tissue leading to a slight increase in blood flow. And when I do get a sore joint its gone in no time compared to before Cissus.

Yeah my doses are still 30mg Havoc and 750mg 11x until Monday when I bump the Havoc to 40mg. I'm gonna keep the 11x at 750mg during the entire run mainly because its so damn expensive. But sofar I'm liking it even tho its still very early.
 
Montego1

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Day 6

Much needed rest day today. Normaly Sundays are a lifting day but since I went on my normal rest day (Saturday and Monday) I decided to take today off. I work for a railroad so Im outside most of the day walking up and down tracks on rocks and I usually break a good sweat but today I was drenched. I dunno if its from this horrible Texas heat and humidity or maybe the gear but something was going on. I was also exhausted when I got home even after about 9 hours of sleep lastnight so I took a short 3 hour nap :).

Still no noticeable sides besides yday at the gym my body odor was out of control. It wasnt a sweaty smell or a BO smell it was differant. Hard to explain but almost like an infection type smell? Ive been to the Dr. before when I was on SD and had the same smell and he said it was nothing to worry about tho. So probably just hormones goin crazy. Im trying to keep my carbs low and my protein up but its getting tuff. Im a food lover as ive said before and my apetite is through the roof. Been supplementing with shakes alot more then normal to keep the protein up above 350g a day so Im gonna have to break down and go buy a cheap protein to keep this up. I hate to say it but ill probably buy some Muscletech 100 percent whey protein plus since its $32 bucks for 5lbs and I just need something to use throughout the day. It has isolate/concentrate/hydroslate so its not the worst ive seen. I will still use my normal protein before and after workouts and before bed but I gotta go cheap on the others :). If anybody has a suggestion on a cheap protein thats decent Im all ears tho. Tomorrow im gonna bump the Havoc up to 40mg (20mg am 20mg pm) and the 11x will stay at 750mg (375am 375pm). .
 
BeastMode 1

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ive used optimum whey and casein for the last few years. its good stuff, but recently went up in price alot. now 50 bucks for the 5 pounder.

i also keep muscle milks in the fridge in case i need a quick fix and dont have time to make a shake.
neither are cheap, but they are my protein staples.
 
threeFs

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oh man, so you've got B.O. and now your arse is gonna stink from the whey concentrate! Good thing you work outside lol
 
Montego1

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Roflmao. Dangerous combo for sure lol.
 
Montego1

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Another off day. I never get two off days in a row so im soaking up the extra recup time. Bumped up the Havoc to 40mg today so its time to get serious :) Tomorrow ill be throwing in some cario for the duration of the run and see how things go from there. All is well in the wonderful land of Havoxo
 
LiveToLift

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Another off day. I never get two off days in a row so im soaking up the extra recup time. Bumped up the Havoc to 40mg today so its time to get serious :) Tomorrow ill be throwing in some cario for the duration of the run and see how things go from there. All is well in the wonderful land of Havoxo
In for things to get serious! :) Kill it bro!
 
Montego1

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Might post some pics this week too btw. Im not rocking an 8pack like my boy LtL but ill still put a picture of my fat ass on here lol.
 
LiveToLift

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Might post some pics this week too btw. Im not rocking an 8pack like my boy LtL but ill still put a picture of my fat ass on here lol.
LMAO!! Not quite bro but working on it. You'll get there man!
 
Montego1

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Every time I try to upload a pic it says its too big. Any suggestions? Tried to pm LTL but ur inbox is full :/
 
Montego1

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IMG_20120516_153256 (598x800).jpg
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Hard to take a front pic so this is the best I could do.
 
LiveToLift

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Open the pic in paint and use there resize option.
 
LiveToLift

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Nice peaks on those guns man. Time to shred up for summer!
 
Montego1

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Long way off but after coming off a semi-dirty bulk we shall see how fast it falls off.
 
Montego1

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7 days in.
 
Montego1

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Sorry about the blurry photos. Hard to take them of yourself on a cell phone lol.

Anyways today was day ummmmm 8. 40mg Havoc 750mg of 11x.

Back Day

Close Grip Lat Pulldowns / Rope Pulldowns (Weight by plates on cable machine.)
10 x 15
16 x 12 / 9 x 12
17 x 11 / 10 x 10
17 x 10 / 11 x 8

Dumbell Rows / Shrugs
110 x 12 / 225 x 15
130 x 10 / 275 x 12
130 x 10 / 275 x 12
130 x 9 / 275 x 11

Standing Reverse flys / Rear delt isolation on pec deck (per side)

35's x 12 / 90 x 14
35's x 11 / 100 x 12
35's x 10 / 100 x 10

Hammer strength Rows (Weight per side)

90 x 12
115 x 12
160 x 10
160 x 9 / 115 x 9 / 70 x 12 (Strip set each side)

Threw in some abs between sets. Nothing radical just seated crunches and stuff.

Pumps were good again but no strength change. Feel like ive leaned out some and my weight was at 208 today.
 
Drizzie88

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You don't look like a guy I would want to meet in a dark alley! Good **** man. Let's get some good pics... Especially that back... Looks like a sweet tat also.
 
Montego1

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Day 9

Havoc 40mg / 11x 750mg

Chest/Calfs (Kinda)

Incline DB Press
65's x 15
100's x 12
110's x 9
110's x 9

Decline Bench Press / Decline Dumbell Fly's
185 x 12 / 35's x 12
225 x 10 / 35's x 12
245 x 10 / 35's x 12
245 x 8 / 35's x 10 / 155 x 10 / 135 x 8 (Strip set on press)

Flat DB Bench Press
65's x 10
90's x 9
100's x 8
80's x 8

Hammer Strength Close Grip Press / Calf Raises on smith machine
190 x 10 / 275 x 20 (Toes In)
210 x 8 / 275 x 20 (Toes In)
220 x 6 / 275 x 20 (Toes Out)
275 x 20 (Toes Out)
275 x 20 (Toes Foreward)
275 x 20 (Toes Foreward)

Seated Cable Flys (Weight per hand)
40 x 12
45 x 11
45 x 8

Standing Cable Fly's (Weight per hand)
40 x 10
40 x 10
30 x 10


Was a good day. Strength is still holding steady even with the bigtime drop in calories. This is more of my normal routine on chest day. Heavy first set on incline to take my shoulders out of the lifts for the most part the rest of the session. Great pump and good focus through entire workout. Still no sides. Feeling good all around and weight was at 209 today but it seems to flow between 208 and 211.
 
Drizzie88

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Took today off... 12 hour shifts are killing me man. Good chest work out. I don't do decline though..seems like a waste. I've read so much about how it's not worth doing... You get a lot more from flat bench and incline
 
Montego1

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I used to not do decline that much but have added it in to my chest days lately. I normally dont try to go as heavy and just concentrate on the contraction ifn my lower chest with a wide grip. I also do a close grip decline and it actually hits the upper chest pretty hard for me. Everyone is differant tho.
 
Montego1

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And hells yeah on the rest day lol. 12 hours shifts really ARE killer. I pull quite a few of those and this week I had two days off in a row and it was epic lol.
 
Drizzie88

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I used to not do decline that much but have added it in to my chest days lately. I normally dont try to go as heavy and just concentrate on the contraction ifn my lower chest with a wide grip. I also do a close grip decline and it actually hits the upper chest pretty hard for me. Everyone is differant tho.
Yep... Just putting my two cents in... If it works for you then keep doing it for sure... I guess I have a big lower chest genetically also...
 
Drizzie88

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And hells yeah on the rest day lol. 12 hours shifts really ARE killer. I pull quite a few of those and this week I had two days off in a row and it was epic lol.
12 hrs a day For 6 days this week..FTW
 
Montego1

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For sure lol. When I saw ur last pics I was pretty jealous lol. I have always been lacking on lower chest but upper and shoulders grow really well. If it wasnt for Lower Chest,triceps,rear delts and belly fat/love handles I could be a model :p
 
Montego1

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Day 10

Well my Ninjas another day! Today and tomorrow are my normal days off from work so Im able to spend a little extra time in the gym. Got there early today and hit it pretty hard. Still running Havoc 40mg and 11X 750mg. Still not noticing much along the lines of sides (back pumps, sore joints and the like) but I did notice a little extra endurance today during my session. Im kinda like a bottle rocket normally.......Start hard and heavy but I tend to fizzle out rather quickly (That could be twisted in all kinda of ways lol) but today I felt like I didnt have much of a drop off. My weight was at 208.4 today so no major changes there. I FEEL like im leaning out some but its hard to tell since I see myself all the time and Im not a very vascular guy unless im throwing weight around neways. I guess next weeks pics will tell the tale.

Shoulders

DB Shoulder Press
45's x 15
65's x 15
80's x 12
90's x 10
90's x 9
(I feel like I could have gone heavier but getting the DB's into position to start the lift takes alot out of me. With a spotter I probably could have went to the 100's or at least gotten some extra reps from the 90's)

Hammer Strength Shoulder Press (Face against backrest)
150 x 10
150 x 9
150 x 9
170 x 7

Hammer Strength Rear Delt Fly (Weight per side)
25 x 12
35 x 11
35 x 10
40 x 8

Barbell Behind Head Shoulder Pres s/ DB Lateral Raises (Shoulder pumps were so intense by now I could hardly move so these sets basicly feel like my shoulders are going to explode. Didnt seem to fatigue but I just HURT)
125 x 12 / 25's x 12
145 x 10 / 25's x 12
155 x 9 / 25's x 10
155 x 8 / 25's x 10

Nautilus Laterl Raises (Weight Per Side)/Overhead Shoulder Fly's
70 x 14 / 20's x 10
90 x 12 / 25's x 8
90 x 12 / 25's x 6
90 x 10 / 25's x 4 (BUUUURN!)

I finished off with some Cable Machine Shoulder Press burnouts just to get good and miserable lol. Also some weighted crunches and scissor kicks for abs today.
 
LiveToLift

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90's on shoulder press? DAMN nice work.
 
Montego1

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Thanks buddy!
 
Montego1

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Ohhhhhh buddy! Just got done with some biceps triceps legs and abs. Will post a summary when I get home but it was a killer session!
 
Montego1

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Day 11

Biceps/Triceps/Legs/Abs

Standing Dumbell Curls / Tricep Pushdowns W/Rope (Weight in Plates on Cable Machine/1st set Spreading rope at bottom 2nd set keeping end of rope together entire time these are about the only way I can get a good burn using the rope)
25's x 15 / 60 x 10 / 60 x 10
35's x 15 / 80 x 10 / 80 x 10
50's x 12 / 100 x 10 / 100 x 8
55's x 10 / 100 x 10 / 100 x 7
55's x 9 / 100 x 10 / 100 x 8
Did some seated crunches between every set. Around 20 or 30 reps per set.

Hammer Curl Machine / Cable Overhead Tricep Extension
90 x 10 / 30 x 12
90 x 10 / 30 x 11
90 x 10 / 30 x 10
135 x 1 (Negative Set Holding as long as I could) 90 x 1 (Negative Set) 45 x 5 (Last rep Negative) / 30 x 10

Incline DB Curls / Incline Skull Crushers
50's x 10 / 60 x 15
50's x 9 / 90 x 12
50's x 8 / 100 x 10
35's x 13 / 100 x 10

Concentration Curls / Nautilus Tricep Extension
30's x 12 / 90 x 10
35's x 10 / 90 x 8
35's x 10 / 70 x 10
35's x 8 / 70 x 11

Standing Leg Kickbacks / Standing Leg Curls
100 x 12 / 80 x 12
120 x 10 / 100 x 10
120 x 10 / 100 x 10

Seated Leg Press (Weight Per Leg) / Donky Calf Raises
160 x 12 / 400 x 20 (Toes In)
190 x 12 / 400 x 20 (Toes In)
210 x 10 / 400 x 20 (Toes Out)
210 x 9 / 400 x 20 (Toes Out)
/ 400 x 20 (Toes Foreward)
/ 400 x 20 (Toes Foreward)

Nautiulus Squat Machine / Cable Machine Crunches w/rope
200 x 12 / 80 x 15
260 x 12 / 100 x 12
300 x 10 / 100 x 12
350 x 8 / 100 x 12

Another good session. Stamina is def up and pumps in my calfs were redonkulus! I noticed that my top 4 abs are starting to peek out a little more too. Weight was at uhhhh 206.8 today. Thats down about 3 lbs from start so not too bad since cals are still pretty low. Everything seems to be going good tho! Progress pics in a few days hope they show how hard ive been working lol.
 
Drizzie88

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I used to do arms and kegs in the same day but I got sick of 4 hour days in the gym... So did my family lol.
 
Montego1

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Yeah they are long sessions but I usually do them on one of my days off work early in the mornin. Full body pumps rock tho.
 
LiveToLift

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Day 11

Biceps/Triceps/Legs/Abs

Standing Dumbell Curls / Tricep Pushdowns W/Rope (Weight in Plates on Cable Machine/1st set Spreading rope at bottom 2nd set keeping end of rope together entire time these are about the only way I can get a good burn using the rope)
25's x 15 / 60 x 10 / 60 x 10
35's x 15 / 80 x 10 / 80 x 10
50's x 12 / 100 x 10 / 100 x 8
55's x 10 / 100 x 10 / 100 x 7
55's x 9 / 100 x 10 / 100 x 8
Did some seated crunches between every set. Around 20 or 30 reps per set.

Hammer Curl Machine / Cable Overhead Tricep Extension
90 x 10 / 30 x 12
90 x 10 / 30 x 11
90 x 10 / 30 x 10
135 x 1 (Negative Set Holding as long as I could) 90 x 1 (Negative Set) 45 x 5 (Last rep Negative) / 30 x 10

Incline DB Curls / Incline Skull Crushers
50's x 10 / 60 x 15
50's x 9 / 90 x 12
50's x 8 / 100 x 10
35's x 13 / 100 x 10

Concentration Curls / Nautilus Tricep Extension
30's x 12 / 90 x 10
35's x 10 / 90 x 8
35's x 10 / 70 x 10
35's x 8 / 70 x 11

Standing Leg Kickbacks / Standing Leg Curls
100 x 12 / 80 x 12
120 x 10 / 100 x 10
120 x 10 / 100 x 10

Seated Leg Press (Weight Per Leg) / Donky Calf Raises
160 x 12 / 400 x 20 (Toes In)
190 x 12 / 400 x 20 (Toes In)
210 x 10 / 400 x 20 (Toes Out)
210 x 9 / 400 x 20 (Toes Out)
/ 400 x 20 (Toes Foreward)
/ 400 x 20 (Toes Foreward)

Nautiulus Squat Machine / Cable Machine Crunches w/rope
200 x 12 / 80 x 15
260 x 12 / 100 x 12
300 x 10 / 100 x 12
350 x 8 / 100 x 12

Another good session. Stamina is def up and pumps in my calfs were redonkulus! I noticed that my top 4 abs are starting to peek out a little more too. Weight was at uhhhh 206.8 today. Thats down about 3 lbs from start so not too bad since cals are still pretty low. Everything seems to be going good tho! Progress pics in a few days hope they show how hard ive been working lol.
Nice work bro! Abs showing is always a good thing and the full body pump is a good mood lifter for sure! Can't wait to see the progress man, keep it up!
 

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