JonesersRX7 recomp log

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    JonesersRX7 recomp log


    Purpose:
    To track progress and give feedback on CreEthyl Thunder and Nitro Evolution products.

    Intro:
    I started a new routine tonight and I want to log it for 6 weeks.

    From my picture thread (link below) I have decided to try Glen's modified DC routine. This routine utilizes two sets of different exercies; group A & group B that I will do on Tuesday, Thursday, Saturday.

    Stats:
    Age: 23
    Height: 5' 7"
    Weight: 170lbs
    BF: 15%
    Body type: Endo - slight meso?

    Supplements:
    Multi Vitamin - no iron
    Vitamin C
    Flax oil
    Avant Labs HEAT stack (2 caps 3x a day)
    Omega Sports - CreEthyl Thunder*
    Omega Sports - Nitro Evolution*

    Dosing will be a full 8 caps on empty stomach 45 minutes before training and same time on off days.



    Current training schedule:

    Each body part gets 2 warm up sets then 3 working sets of 8-12, 4-6, and 2-4 reps with the same weight each set always going to failure. Rest is between 60 and 90 seconds. One exercise is picked for the current muscle being worked. Tempo for reps is explosive positives with 5-7 second negatives. If I feel I can do more than alotted rep range, I shift negatives to 7 seconds to fatigue for reps.

    Workout A:
    Chest - Either incline Hammer Strength or flat db press
    Back thickness - deadlifts, rack deads, or rows
    Back width - Reverse close grip pulldowns or wide grip pull ups
    Shoulders - Hammer Strength machine or db presses
    Triceps - Incline skull crushers or seated overhead exts

    Workout B:
    Bicep - straight bar curls or preacher curls same sets as "A"
    Quadricep - Squats or hack squats with lots of warm ups and 2 sets of 10-12
    Hamstrings - SLDL or lying curls same sets as "A"
    Calves - Standing or Seated.

    I lift Tuesday, Thursday and Saturday alternating workouts A and B.

    Cardio is done 3x a week. 2x in the morning and once combined with workout A never following workout B.

    Example

    Monday - Cardio/Abs
    Tuesday - Workout A
    Wednesday - Cardio/abs
    Thrusday - Workout B
    Friday - Off
    Saturday - Workout A/Cardio/abs
    Sunday - Off

    Diet:
    Macro break down - 40:40:20
    I am still trying to learn how my body uses the calories I give it but hopefully this sets me up good.
    Off days I am shooting for 2700 calories.
    On days I am going for 3100.

    You can see all foods that were ate in my fitday journal. It is fully updated the next morning.

    If you have any comments please feel free to post.


    EDIT: Added some pics that were taken the first night (Tuesday). Forgive the ****ty picture angles as my lazy girlfriend didn't even want to get up out of bed. Wouldn't even tell me if I was facing the camera all the way.... Nothing special, just an idea of where I am at.. and to look back on in 2 weeks and then again in 5.
    Attached Images Attached Images   
    Last edited by JonesersRX7; 04-11-2006 at 08:13 PM.

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    good luck with this man .. we're all looking forward to how this turns out
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    I didn't create a second post last night to edit today.. so this should be marked for 02/07/06.

    DATE:
    Tuesday February 07, 2006 (Day 1)

    Weight:
    170lbs

    Total KCal:
    3050

    TRAINING:

    Exercise group A

    Exercise - Weight - Sets:

    I will eventually log weight but being that this is my first time training with 5 second negatives, finding the right weight takes time. Plus the fact that I didn't have an ink stick to scratch them down.

    Hammer Strenght iso-lateral press
    Deadlifts
    Neutral wide grip pull downs
    Dumbell shoulder press
    Incline skull crushers

    NOTES:

    All exercises felt great, chest hadn't burned like that in a while. Doing the negatives for the wide grip pull downs my forearms and biceps get the most incrediable burn and I lose focus on feeling the lats burn. Need to see if I can fix this.
    •   
       

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    remember the extreme stretches after each muscle group if you aren't doing them .. i can say for certain they've made a marked improvement in my back width

    oh i just use straps .. takes away the bis/forearm trouble and lets you focus on the lats
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    Quote Originally Posted by glenihan
    remember the extreme stretches after each muscle group if you aren't doing them .. i can say for certain they've made a marked improvement in my back width

    oh i just use straps .. takes away the bis/forearm trouble and lets you focus on the lats
    Hey thanks for droppin' in Glen.

    On the extreme streches, could you expand on that more? I must have missed it. EDIT: Found this with great explanations - extreme stretching??

    I need to order some straps as that is definately the best solution.
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    good log so far subscribed, am trying a beginner DC routine and loving it, will be starting my May27 contest log once i get all my supplies from USP, and my coach, so far diet has been in check, and been logging my workouts, be prepared for the strange looks when you do your stretches, esp shest stretch, my trainer friends look at me and ask do i need a spot...
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    DATE:
    Thursday February 09, 2006 (Day 3)

    WEIGHT:
    168lbs - Net loss of 2lbs.

    TOTAL KCal:
    2938

    TRAINING:

    Exercise group B

    EXERCISE - WEIGHT - SETS:

    Biceps - Straight bar curls
    20x20
    30x15
    45x10
    55x6
    60x5 - xtra rep to failure

    Quadriceps - Squats
    85x20
    95x15
    95x15
    135x10
    155x10

    Hamstrings - Lying leg curls
    40x20
    50x15
    60x10
    70x6
    80x4

    Calves - Standing calve raises
    135x20
    155x15
    225x10
    225x6
    315x4

    Green denotes warm up sets.

    NOTES:
    Lower back and traps were still very sore from Tuesday's workout which had me drop the weight in squats, but I am pretty weak in my left knee and wouldn't expect it to go up too much higher.

    I might have to re examine my diet. It's 10:00PM right now and my last meal of the day will be my post workout shake and only puts me at 2900 calories for the day. The drop in weight is also probably from the fact that I only took in 1/2 a gallon of water today. Needs to be upped, especially with the CET, I know this...
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    DATE:
    Friday February 10, 2006 (Day 4)


    TOTAL KCal:
    2809 - sushi tonight killed me on carbs... and the Mexican pasty earlier today...

    NOTES:
    I haven't been this sore on calves and legs in a long time. Biceps are not really that sore today. Still sore on lower back from Tuesday. Water intake was up... so thats a postive to end on.
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    Sushi for lunch today myself. Love cheat meals! Subsiggiddyscribed.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Good to see you start a log and using Glen's routine. I have become interested in it as well. Lately I have reduced volume significantly and am not disappointed, but still find I am wanting to train more because of obsessive habit.
    Current training schedule:

    Each body part gets 2 warm up sets then 3 working sets of 8-12, 4-6, and 2-4 reps with the same weight each set always going to failure. Rest is between 60 and 90 seconds. One exercise is picked for the current muscle being worked. Tempo for reps is explosive positives with 5-7 second negatives. If I feel I can do more than alotted rep range, I shift negatives to 7 seconds to fatigue for reps.
    Now explain to me again exactly what this means.

    Just for example your working set weight on BB curls is 100lbs.
    Is it as follows:
    100lbs X 8-12 reps, rest 60-90 sec
    100lbs X 4-6 reps, rest 60-90 sec
    100lbs X 2-4 reps, done

    Just wanted to clear this up for myself. I noticed that you are still finding your 'right weight' for working sets, which is normal with any new routine. I'll be watching and looking forward to your results.
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    that's how i did it B
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    Quote Originally Posted by glenihan
    that's how i did it B
    And that's how I'm doin' it B

    I just need to remember to do the extreme stretches.


    And also.. I have decided to do one week of 12, 6, 4 reps and then the next week do 8, 4, 2. Just really trying to get a feel for it as I am starting to enjoy it thoroughly.
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    Glen - you moved from Bobo's workout plan to a plan more like what DC pimps?
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    Added pics to first post.
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    Quote Originally Posted by JonesersRX7
    Added pics to first post.
    Back is lookin wide bro, keep it up. I have chicken wings myself, sucks.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    DATE:
    Saturday February 11, 2006 (Day 5)

    WEIGHT:
    171 - 1 pound up

    TOTAL KCal:
    3153

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Flat Dumb Bell Press
    25x20
    30x15
    40x12
    50x6
    55x3 - 1 rep short

    Bent Over Barbell Rows
    65x20
    75x15
    75x12
    85x6 - 2 reps short
    85x6 - 2 xtra reps

    Wide Pullups (body weight)
    6
    4 + 3 negatives
    2 + 2 negatives

    Hammer Strength Behind the Neck press
    30x20
    40x15
    50x12
    70x6
    90x4

    Over Head Tricep Extensions (both arms)
    25x20
    25x15

    30x12
    35x6

    45x4

    Green denotes warm up sets.

    NOTES:
    Workout was awesome. Pull ups I'm weak in but there is a railing I can boost myself up on to do negatives. I need to find a new exercise to replace OH ext's as my delts get the most painful pump/burn that takes concentration of the triceps.
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    DATE:
    Sunday February 12, 2006 (Day 6)

    WEIGHT:
    168lbs - Net loss of 3lbs.

    TOTAL KCal:
    Not a great day after the shake... probably around 2500.

    TRAINING:
    Cadio/Abs

    EXERCISE - WEIGHT - SETS:
    Eliptical - 35 minutes

    Hanging leg raises
    Swiss ball crunches
    V situps

    NOTES:
    Cadio endurance is weak for sure. Abs weren't anything special, they are weak too.
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    DATE:
    Tuesday February 14, 2006 (Day 7, Week 2)

    WEIGHT:
    172lbs - Net gain of 2lbs

    TOTAL KCal:
    2913

    TRAINING:

    Exercise group B

    EXERCISE - WEIGHT - SETS:

    Biceps - Preacher Curls
    25x20
    30x15
    35x8
    45x6 - 2 xtra reps to failure
    65x4 - 2 xtra reps to failure

    Quadriceps - Hack Squats
    50x20
    50x15
    50x15
    50x10
    70x10

    Burn on the negatives absolutely killed!

    Hamstrings - Stiff Legged Dead Lift
    20x20
    30x15
    60x10
    90x4
    110x3 - xtra rep to failure

    Calves - Seated Plated Calve Raises
    25x20
    35x15
    45x10
    80x6
    100x4

    Green denotes warm up sets.

    NOTES:
    Not sure how my knees felt on hacks, so I kept it light. Made sure I did the stretches on after all exercises for the corresponding muscle worked. Biceps I really only felt in my forearms. Calories have been low lately due to my girl being sick yesterday and then today was V-Day so we were out all day.

    My Biceps are a lagging part of my body I feel. Question for Glen. Have you ever added a second exercise for biceps, mainly the inner head (peaks if I am correct). I normally use hammer curls. Thoughts?
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    Quote Originally Posted by JonesersRX7
    My Biceps are a lagging part of my body I feel. Question for Glen. Have you ever added a second exercise for biceps, mainly the inner head (peaks if I am correct). I normally use hammer curls. Thoughts?
    I'm not Glen (thank god), but the hammer curls target the outer head (and forearm). suplinate your grip on BB and you will target the inner. DB concentrations are good for peak.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    DATE:
    Thursday February 16, 2006 (Day 9, Week 2)

    WEIGHT:
    173 - 3 pounds up

    TOTAL KCal:
    3067

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Incline Dumb Bell Press
    20x20
    30x15
    40x8
    60x4
    70x2

    Deadlift
    95x20
    115x15
    185x8
    225x4
    245x2

    Reverse Close Grip Pulldowns
    40x20
    50x15
    80x8
    100x4
    120x3 - 1 extra rep

    Dumbell Press
    20x15
    40x8
    55x4
    55x2

    Incline Skull Crusher
    35x15
    65x8
    75x4

    85x2

    Green denotes warm up sets.

    NOTES:
    Well I definately need to go buy a pair of lifting straps as every back exercise is limited by my forearms.

    I seem to be slimming down in the mirror. I also added 3 cups of broccoli a day along with making sure my water intake is high.

    Any comments welcome.
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    Lookin good bro. Good call on adding more greens, can't go wrong with the brocc.

    If your doing bb curls next workout, give the suplination a try. Don't wrap your thumbs around the bar and try to keep them perpendicular with the floor. Use a fairly wide grip, just outside of your shoulders and they will hit the inner head great.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    I will give them a try. I don't know if the 7 second negatives are going to burn my forearms to much.
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    DATE:
    Tuesday February 21, 2006 (Week 3, Day 16)

    WEIGHT:
    173 - 3 pounds up

    TOTAL KCal:
    3351

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Flat Dumb Bell Press
    20x20
    20x15
    35x12
    45x8
    60x4

    Bent Over Barbell Rows
    55x20
    65x15
    95x12
    105x8
    125x4

    Wide Pullups (body weight)
    15
    5 + 3 negatives
    7
    6

    Hammer Strength Behind the Neck press
    20x20
    40x15
    50x12
    90x8
    130x4

    Over Head Tricep Extensions (both arms)
    20x20
    25x15

    30x8 - 4 reps short
    30x8

    45x4

    Green denotes warm up sets.

    NOTES:
    Still getting painful pumps/cramps in my delts when doing the Tri ext's so I need to find a replacement exercise. And this weekend I will make it top priority to find some lifting straps.
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    DATE:
    Thursday February 23, 2006 (Week 3, Day 18)

    WEIGHT:
    175lbs - 5lbs total gain

    TOTAL KCal:
    Cals Fat Carb Prot
    2522 43 273 271
    TRAINING:

    Exercise group B

    EXERCISE - WEIGHT - SETS:

    Biceps - Straight bar curls
    20x20
    30x15
    50x10
    60x4 + 2 negatives
    70x2 + 2 negatives

    Quadriceps - Squats
    85x20
    95x15
    95x15
    155x10
    175x10

    Hamstrings - Lying leg curls
    40x20
    50x15
    65x10
    75x5
    75x4

    Calves - Standing calve raises
    135x20
    155x15
    225x10

    Green denotes warm up sets.

    NOTES:
    Felt like **** the whole work out. I messed up my post work out shake and had a full 2 scoops with a full cup of oats and squating with that in the gut messed up the rest of my workout. I only had a scoop of whey and 1/2 a cup of oats when I got home and then was feeling so queesy I just went to bed which is why I only took in 2500 calories. I am up 5 pounds with no notable gain in bodyfat so that's terrific.
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    DATE:
    Sunday February 26, 2006 (Week 3, Day 23)

    WEIGHT:
    174 - 4 pounds up

    TOTAL KCal:
    2906

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Incline Dumb Bell Press
    20x20
    30x15
    45x10
    55x6
    60x4

    Deadlift
    95x20
    115x15
    205x10
    225x6
    245x4

    Reverse Close Grip Pulldowns
    40x20
    50x15
    90x10
    110x6
    120x4

    Dumbell Press
    20x15
    40x10
    45x5 - 1 rep short
    1 set cut due to time

    Incline Skull Crusher
    35x15
    65x10
    75x6

    1 set cut due to time

    Green denotes warm up sets.

    NOTES:
    Had to cut a couple of sets short because I had to make it over to my grandparents. Didn't feel quite right working out so early in the morning. Still need lifting straps!
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    Yeah buddy! Lookin good bro, I can't wait to try that training technique. Planning on how to fit it in to my schedule this spring without reducing my cardio by too much. Oh yes, I will find a way!
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    DATE:
    Tuesday February 28, 2006 (Week 4, Day 25)

    WEIGHT:
    175lbs - Net gain of 5lbs

    TOTAL KCal:
    2813

    TRAINING:

    Exercise group B

    EXERCISE - WEIGHT - SETS:

    Biceps - Straight Bar Curls
    20x20
    30x15
    55x10
    60x6 - Should have done more
    70x3 - 2 negatives

    Quadriceps - Hack Squats
    40x20
    50x15
    50x15
    90x10
    120x10

    Burn on the negatives absolutely killed again!

    Hamstrings - Stiff Legged Dead Lift
    40x20
    50x15
    70x10
    100x6
    135x4

    Intense back pumps, was hard to finish sets.

    Calves - Seated Plated Calve Raises
    25x20
    45x15
    70x10
    90x6
    100x4

    Again... killer pumps/cramps in my calves but that always happens

    Green denotes warm up sets.

    NOTES:
    Well I messed up and printed out the wrong workout B. As you can tell I started with straight bar curls when it should have been preachers. Without knowing the previous weight used I guesstimated and really pushed myself. Took some pics about an hour after I had my PW shake and shower and didn't get all the shots I wanted as my girl was ready for bed... at 8:30 and was very lackadaisical and quite impatient with me...
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    Well I decided against the pics.... angles are completely different and most of the poses are not even the same... kinda pisses me off... but oh well...
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    DATE:
    Thursday March 2, 2006 (Week 4, Day 27)

    WEIGHT:
    173 - 3 pounds up

    TOTAL KCal:
    2799

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Flat Dumb Bell Press
    20x20
    20x15
    40x12
    50x8
    65x4

    Bent Over Barbell Rows
    55x20
    65x15
    105x12
    115x8
    125x4

    Wide Pullups (body weight)
    7
    5
    6
    4

    Hammer Strength Behind the Neck press
    40x20
    50x15
    70x12
    110x7 - 1 rep short
    140x2 - 2 reps short
    110x3 - 3 extra reps

    Over Head Tricep Extensions (both arms)
    20x20
    25x15

    30x12
    35x8

    45x4

    Green denotes warm up sets.

    NOTES:
    Weight down because of low water intake. Still need to find a different exercise to replace OH tri ext. They just kill my delts. Also adjusted my calories for the end of this week. Going to drop them to 2500 calories on off days and 2800 on lifting days.

    Also only have 2 more days left of the CET and Nitro. So this log will go 2 more weeks with just food.
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    Quote Originally Posted by JonesersRX7

    Weight down because of low water intake. Still need to find a different exercise to replace OH tri ext. They just kill my delts.
    Try lying on a bench and doing skull crushers. Keep the weight manageable with strict form and you should stimulate the tri's well while changing the stress angle on your delts. Works well for me anyway and I have a prior injury in my right shoulder that is easily strained with certain movements.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    DATE:
    Saturday March 04, 2006 (Week 4, Day 29)

    WEIGHT:
    176lbs - Net gain of 6lbs.

    TOTAL KCal:
    2685

    TRAINING:

    Exercise group B

    EXERCISE - WEIGHT - SETS:

    Biceps - Straight bar curls
    20x20
    30x15
    55x12
    65x6 - 2 reps short
    75x2 - 2 negatives

    Quadriceps - Squats
    85x20
    115x12
    155x10
    175x10

    Hamstrings - Lying leg curls
    40x20
    50x15
    70x12
    80x7 - 1 rep short
    90x4

    Calves - Standing calve raises
    135x20
    155x15
    225x12
    225x8

    Green denotes warm up sets.

    NOTES:
    Did this work out in 40 minutes flat. Got to the gym weighed myself and made it up to the workout floor at 6:40 and gym closed at 7:00. Big pain in the ass but I made it by decreasing negatives to 4 seconds and cutting the warmups. Decrease in strength was definately from 60 second rest times, even on squats, and not from decreased calories.

    Today was the last day of the CET and Nitro so we have two more weeks left of the program and am going to up cardio one more day a week. Have been at 2 this whole time.
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    Quote Originally Posted by bpmartyr
    Try lying on a bench and doing skull crushers. Keep the weight manageable with strict form and you should stimulate the tri's well while changing the stress angle on your delts. Works well for me anyway and I have a prior injury in my right shoulder that is easily strained with certain movements.
    I do these on the incline skull crushers, thanks for the suggestion tho.
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    DATE:
    Tuesday March 7, 2006 (Week 5, Day 32)

    WEIGHT:
    172 - 2 pounds up

    TOTAL KCal:
    2925

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Incline Dumb Bell Press
    20x20
    30x15
    50x12
    65x6 - 2 reps short
    65x3 - 1 rep short

    Deadlift
    95x20
    115x15
    205x10 - 2 reps short
    225x6 - 2 reps short
    225x3 - 1 rep short
    225x2 - extra set

    Reverse Close Grip Pulldowns
    40x20
    50x15
    100x12
    110x8
    130x4

    Dumbell Press
    20x20
    25x15
    40x10 - 2 reps short
    45x7 - 1 rep short
    50x2 - 2 reps short

    Incline Skull Crusher
    35x20
    45x15
    65x12
    75x8

    1 set cut due to time

    Green denotes warm up sets.

    NOTES:
    Water intake was about 32oz today total. Well see how much strength I retain now being off the product. Size is still there.
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    DATE:
    Thursday March 9, 2006 (Week 5, day 34)

    WEIGHT:
    175lbs - Net gain of 5lbs

    TOTAL KCal:
    2917

    TRAINING:

    Exercise group B

    EXERCISE - WEIGHT - SETS:

    Biceps - Preacher Curls
    30x20
    35x15
    35x12
    45x8
    55x4

    Quadriceps - Hack Squats
    50x20
    50x15
    70x15
    110x10
    140x10

    Hamstrings - Stiff Legged Dead Lift
    65x20
    75x15
    80x12
    110x8
    155x4

    Calves - Seated Plated Calve Raises
    25x20
    45x15
    80x12
    100x8
    115x4

    Green denotes warm up sets.

    NOTES:
    Strength still being able to be bumped every time. Endurance isn't what it was while on the CET/Nitro tho. I am looking to finish this up then run two weeks of albuterol and then Customs new TTA product for a month and then retain and albuterol for another 2 weeks to strip the water off.
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    DATE:
    Sunday March 12, 2006 (Week 5, Day 37)

    WEIGHT:
    175 - 5 pounds up

    TOTAL KCal:
    2631

    TRAINING:

    Exercise group A

    EXERCISE - WEIGHT - SETS:

    Flat Dumb Bell Press
    20x20
    20x15
    45x12
    55x8
    70x2 - 2 reps short

    Bent Over Barbell Rows
    55x20
    65x15
    145x12
    115x8
    135x4

    3 second negatives on first 4 reps of each set - none on last.

    Wide Pullups (body weight)
    7
    3
    10 - Beezle's neck chins
    9 - '' ''

    Hammer Strength Behind the Neck press
    40x20
    50x15
    80x12
    110x8
    140x2 - 2 reps short
    110x2 - 2 extra reps

    Over Head Tricep Extensions (both arms)
    20x20
    25x15

    30x9 - 3 reps short
    35x7 - 1 rep short

    45x4

    Green denotes warm up sets.

    NOTES:
    Well a full week off the stack now and my weight has stayed the same as well as the poundage of the lifts. Bottom line a week out... it works. Did 10 minutes of cardio after work out as well.

    My blood work is from the doctor so I need to get that faxed over so I can post that up. Also the surgery to remove the idiopathic gyno is about 90% a go. But it won't be for 3 or so months and that means I think it's time to finally use the M1T and 1,4AD. Also gauge how truely estro sensitive I am. So I might be cutting this 1 week short for a rest period.
    Last edited by JonesersRX7; 03-13-2006 at 02:12 AM.
  36. Registered User
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    Finally cycle results


    Starting Stats:
    Age: 23
    Height: 5' 7"
    Weight: 170lbs
    BF: 15%

    Ending Stats:
    Age: 23
    Height: 5' 7"
    Weight: 176lbs
    BF: 14%


    Poundage for lifts constantly increased while on and leveled off when I ran out the 5th week of the run. I am now 2 weeks off and have dropped 2 pounds. That is most likely due to dropping calories even further.

    For the routine... I loved it and plan on running it again in another 12 weeks.

    I would definately buy the CET again and can't wait to try it with Thunder.
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    Nice work bro! No increases in height though I noticed, aint that a bummer!
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Quote Originally Posted by bpmartyr
    Nice work bro! No increases in height though I noticed, aint that a bummer!
    I know... I need to talk to Custom on this!
  

  
 

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