[Wilderbeast]

Saturday and Sunday (Dec 8th and 9th) (Week 10, day 6 & 7)

OFF


In the city visiting friends !!!!

Week 11: (approximate weekly plan)

Monday: Legs
Tuesday: Chest, abs
Wednesday: Back
Thursday: Delts, abs
Friday: Arms, abs
Saturday: OFF
Sunday: Back

[Wilderbeast]

Monday December 10, 2007 (Week 11, Day 1)

Chest, Abs

I felt really full and hard all day on Monday. I was going to train LEGS, but my training partner was having some injury issues so we trained Chest instead. I will be training LEGS tonight! At 9 PM I weighed 244.0 lbs (+16.0 lbs.) This weight seems to be holding steady so far in PCT. I have dropped some bodyfat and some water. No doubt I actually gained more than 16 lbs of pure muscle, considerering that my overall bodyfat has dropped compared to pre-cycle.

Workout:

Rope crunches
Pushups
Incline bb press
Machine press
Decline bb press
DB flyes
Dips
Pushups
Pec dec flyes


LEGS TONIGHT !!!!!!

[Wilderbeast]

Tuesday December 11, 2007 (Week 11, Day 2)

Back, Biceps

My training partner still had a nagging injury that made us hold off on LEGS until Thursday of this week. Last night (12/10) we did Back and Biceps. It was a very good workout. The pump was great, and I really think my arms are getting bigger and my back is getting wider.


9 PM:
Workout:
Warmup:
Stretching
WG pulldowns


WG pullups
WG pulldowns
superset w/
Standing straight-arm pulldowns
Alt db curls
Incline bench lying db rows
DB concentration curls
BB shrugs
DB hammer curls
WG machine rows
superset w/
Rev pec dec flyes

[Wilderbeast]

Wednesday Dec. 12, 2007 (Week 11, Day 3)

OFF


Tonight (Thurs. 11/13) will be Delts, Abs, Triceps!!!

[Wilderbeast]

Thursday Dec. 13, 2007 (Week 11, Day 4)

Delts, triceps


I am feeling very full and hard. I have stopped my cardio for the last week or so. If I feel like I need it after this week I will put it back in at 3-5 times per/week @ 25-35 minutes.

Workout:

DB side laterals
Standing machine side laterals
BB behind the neck press
Machine press
Rev pec dec flyes
Close grip bench press
1-arm db extension
1-arm rev grip pushdown
Overhead rope extension

[Wilderbeast]

Friday Dec. 14, 2007 (Week 11, Day 5)

OFF

[Wilderbeast]

Saturday Dec. 15, 2007 (Week 11, Day 6)

LEGS

Workout:

Hack Squat
1-leg leg press
Leg press machine
1-leg curls
1-leg extensions
Abductors
Adductors
Glute Press

My Quads were extremely sore after this workout. I did alot more volume than usual (I still went heavy). I tried a new variation of the hack squat on my last 2 of my 5 sets where I put my feet down really far on the foot support so that my feet were half way off of the pad, and then i went all the way down until the sled bottomed out. When I got through 25 reps of that (in 1 set), my Quads were burning.

[Wilderbeast]

Sunday Dec. 16, 2007 (Week 11, Day 7)

OFF

My legs, especially my quads, were so sore from my leg workout on Saturday I decided that I needed to take the day off.

[Wilderbeast]

Monday Dec. 17, 2007 (Week 12, Day 1)

Chest, Cardio, Abs, Calves

4:45 PM:
30 minutes of Cardio

I have been feeling a little bit bloated the last week or so. I
have added cardio back in at 25-35 minutes 3-5 times per week. I am in my fourth week of PCT and I seem to have retained a good portion of my gains so far. I have not weighed since last week, but last week I still weighed 245 lbs (+17 lbs). My strength has stayed up as well.

Workout:

BB incline press
DB flat flyes
BB flat press
Dips
superset w/
Pec dec flyes
Standing calf raises
superset w/
Bench crunches(2 sets) / Standing rope crunches (2 sets)
Standing rope crunches (3 additional sets)
Vertical knee raises

I felt very good after this workout. My chest was pumped, and my calves and abs got a really good workout!!!

Tonight (Tues. 12/18) is going to either be back/biceps or shoulders/biceps!

[Wilderbeast]

Tuesday Dec. 18, 2007 (Week 12, Day 2)

Delts, Abs, Biceps

I am really starting to feel the effects of the AP now. I started mixing up my carb meals after AP with a split of complex and simple carbohydrates, compared to previously complex carbs. The muscles definetly feel fuller and harder with a mix of hi/low GI carbs. I will be waiting until Monday to post an update on my weight, but I am certain that I have gained a pound or two since last Monday, and will most likely gain another 1-3 pounds or so this week. My strength is staying fairly strong.

Workout:

Standing rope crunches
Standing db side laterals
superset w/
Standing db press
Behind the neck bb press
Standing machine side laterals
DB curls
superset w/
DB hammer curls
Machine 2-arm preacher curls
superset w/
Machine 1-arm preacher curls


Tonight (WED 12/19) is going to be Back, Rear Delts, Traps, Abs, Cardio !!!!!!

[Wilderbeast]

Wednesday Dec. 19, 2007 (Week 12, Day 3)

Back, Rear Delts, Cardio

I decided to do my cardio postworkout. I took BCAAs immediately after I finished lifting, weighted 15 minutes, and did 45 minutes of low intensity cardio. My strength and bodyweight are starting to go back up again after being stalled a little bit after I went off my cycle. I cannot wait for the X-factor to start to kick in!!!

Workout:

Rev grip lat pulldowns
205x15
220x12
250x10

WG lat pulldowns
175x15
205x12
250x10

BB rows
135x10
225x10
275x10
315x12

1-arm cable pulldowns to the side: 90x15 100x12 120x10
superset w/
Straight-arm standing pulldowns: 50x10 60x10 50x10

Bent over db rear delt rows
25x15
35x12
45x10
55x10

DB rear delt laterals
25x10
35x10
45x10

Rev pec dec flyes
50x15
90x15
50x15,40x10,30x15(Dropset)

Cardio:
45 minutes on treadmill

[Wilderbeast]

Tonight (Thurs 12/20) is going to be Legs and Abs !!!!!!!!

[Wilderbeast]

Thursday December 20, 2007 (Week 12, Day 4)

OFF

I decided to take the day off. My sister, her husband, and their son are in town, so my wife and I went out to dinner with them and a bunch of other family. I didn't get home until too late to go to the gym.

Tonight (FRI 12/21) I going to be doing Arms, Abs, and Cardio at the gym.


As of today I am making a few supplement additions and a few routine adjustments.

I am adding in:

1. 3.0g of Liquid L-carnitine
2. 2 days on Ephedrine / 1 day on Scorch/Stim-x/Thermophoric Diet (mini-cycle)
3. 45 minutes of cardio 4 times per week (low intensity)
4. Carbohydrate cycling

I am making these changes because, although my bodyfat has gone down significantly, I want to really try to cut my bodyfat down even further before I start my BULK on February 1st.

[Wilderbeast]

Fri Dec. 21, 2007 (Week 12, Day 5)

OFF

[Wilderbeast]

Sat. Dec. 22, 2007 (Week 12, Day 6)

Legs


Workout:

Squat
Hack squat
Abductors
Adductors
Leg curls

[Wilderbeast]

Sunday Dec. 23, 2007 (Week 12, Day 7)
Monday Dec. 24, 2007 (Week 13, Day 1)
Tuesday Dec. 25, 2007 (Week 13, Day 2)



OFF


Tonight (WED 12/26) is going to be either Arms, Abs OR Chest, Abs !!!!!!

[Wilderbeast]

Wed. Dec. 26, 2007 (Week 12, Day 3)

OFF

I decided to give my ligaments and tendons a bit of an extended break. They needed it. My joints have been a little bit sore lately, so I took a few extra days off.

[Wilderbeast]

Thursday Dec. 27, 2007 (Week 12, Day 4)

Arms, Cardio

4:45 PM:

Cardio: 15 minutes

9 PM
Workout:

BB curls
DB preacher curls
BB cg bench press
DB 1-arm extensions
Cable 1-arm concentration curls
Straight bar pushdown
Rev grip 1-arm cable ext
DB hammer curls
Overhead 1-arm rope extension

10:45 PM
Cardio: 22 minutes


I had to stop my second cardio session short due to stomach issues. Overall my workout went very well, and I was pleased that I have lost very little strength so far into PCT. I have about a week or so left of PCT. I am looking to jump into my Trn, Tst, Pheraplex, Superdrol Cycle somewhere around the 15th of January.

Tonight (Thurs 12/28) I will be doing Back, Shoulders, Rear Delts, Traps, Abs, and Cardio!!!!