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    Day 16. Chest
    weight. 162.7 i guess the 164 was just water weight. but nevertheless anything above 160 is progress.
    i hope i can reach 165 solid by the end of this.

    decided to go traditional 5 day split, mass volume and alot of contractions and squeezing when possible
    decided to put bench back, and use a slightly narrower grip about 1 inch inwards from the outside line
    the result of that, was less pressure on shoulder which was good

    bench:
    155x6
    165x6
    170x7
    170x5
    170x5
    160x5
    140x8

    incline bench press
    135x7
    135x6
    135x6
    135x6

    Flat Db press
    55x12
    60x10
    60x6
    55x6
    45x9

    10 degrees incline smith
    95x7
    95x6
    95x5

    pec fly
    70x15
    80x10
    80x8
    80x8
    70x12

    postworkout: 25 mins cardio

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    I'll suggest it again. ... ditch the smith machine. Use a hammer strength if you want a machine. Smith for bench movements is no bueno.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    I'll suggest it again. ... ditch the smith machine. Use a hammer strength if you want a machine. Smith for bench movements is no bueno.
    alright. ill switch it up again. time to munch on some banana bread and pb
    •   
       

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    Day 17 leg day
    overall strength did go up, so im happy about that.

    squat: 135x5
    175x5
    205x3
    220x4
    220x4
    225x3
    225x3
    205x5
    205x3

    leg press
    270x8
    270x9
    320x6
    320x7
    320x7

    leg extension
    70x15
    80x15
    90x15

    prone leg curl
    55x12
    65x12
    65x10
    65x8
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    Quote Originally Posted by Montego1 View Post
    I'll suggest it again. ... ditch the smith machine. Use a hammer strength if you want a machine. Smith for bench movements is no bueno.
    If I go very very wide on the smith I get a lot out of it. The smith I use has full range of motion though so that might make a difference.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    If I go very very wide on the smith I get a lot out of it. The smith I use has full range of motion though so that might make a difference.
    no smith machine has correct and proper ROM doug..the terms are anti-descriptive
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    I had used a smith for squats and for bench so I could go heavy without a spotter, but I decided to do without to benefit my body more
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    Smith machines can pay dividends, in regards to isolation techniques. OTOH, you won't get the core benefits associated with free form lifting, where supporting cast muscle groups are more involved. Each serves a purpose and can be beneficial when used correctly.
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    Smith is only good for certain things. I don't like it much for bench but it is great for JM Press. Also good for Shoulder Press lockouts again that is a partial movement. Smiths aren't too bad for squatting with correct foot placement but as far as using for bench pressing. I agree with the others it can cause some serious shoulder issues. Especially if they are already problematic.

    That intense FINAFLEX stack described earlier is close to something I ran earlier this year. I got great results, although the dose was above the recommended and my personal experience was no sides to speak of at all. If it is run I would love to follow the log on it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Day18, had to skip, some things came up. Day19 will log later today.

    I'll just drop smiths and find something else.
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    Quote Originally Posted by injectdreams View Post
    Day18, had to skip, some things came up. Day19 will log later today.

    I'll just drop smiths and find something else.
    The same thing you are attempting to hit using incline smith can be achieved through different exercises. Look into different variations of the hex press, and you can also try reverse grip barbell bench. Just a couple of suggestions.
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    Quote Originally Posted by MrKleen73 View Post
    Smith is only good for certain things. I don't like it much for bench but it is great for JM Press. Also good for Shoulder Press lockouts again that is a partial movement. Smiths aren't too bad for squatting with correct foot placement but as far as using for bench pressing. I agree with the others it can cause some serious shoulder issues. Especially if they are already problematic.

    That intense FINAFLEX stack described earlier is close to something I ran earlier this year. I got great results, although the dose was above the recommended and my personal experience was no sides to speak of at all. If it is run I would love to follow the log on it.
    Good stuff!
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    I never use a smith machine, at all - I do not own one, and train in my garage
    I have a safety cage rack, this serves all of my purposes (ie safety) as I train alone as well
    free weights and dumbbells, FTW!
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    back later today and I'm excited. would it be wise to do traps on back or shoulder day.
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    Quote Originally Posted by injectdreams View Post
    back later today and I'm excited. would it be wise to do traps on back or shoulder day.
    typically is done on shoulder days by most, really does not matter in the grand scheme of things, depending on how your particular program is set up/convenience of where to place it should be most logical & beneficial for your own goals
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    Day 19 Back
    Pullups bw @162-164 x 40, SS with rope pull throughs to warm up back

    BB row:
    140x8
    140x8
    145x8
    145x8
    145x6

    v bar lat pulldown
    120x8
    135x8
    135x8
    135x8

    rack pulls
    225x5
    275x5
    295x3

    iso front lat pulldown
    70x8
    70x10
    70x8
    70x8

    accessory work: hyperextensions, pullovers, rear delt db flys
    edited: +30 mins cardo T_T

    notes: decided to try the rack pulls as a finisher type movement but by that point i was tired it just did a number on my hands.
    and being short as i am 5'6" starting point was above my knee, may have to add something under me, or i go back to regular dl at beginning of workout
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    I like traps on shoulder day. I'm working the delts so might as well work the traps too.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    I like traps on shoulder day. I'm working the delts so might as well work the traps too.
    tomorrow is shoulder day for me, so ill definitely put traps there.
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    Nice looking back routine there, good work.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    much appreciated DreamWeaver!

    day 20 shoulders
    overall goal was to chase the pump for shoulders
    warmup: 5lb plate rotator cuff exercises, both horizontal + vertical with some light 15,20 lb db shoulder presses

    db shoulder press
    45x10
    50x10
    50x10
    55x8
    45x10
    45x10
    40x10
    35x10

    machine overhead press, palms facing each other
    60x8
    70x8
    75x8
    75x8

    front db raise
    20x15
    25x12
    25x10
    25x10

    side lateral raise
    20x15
    15x20
    15x20
    15x15
    10x15
    10x15
    10x15

    smith machine shrugs squeeze like hell at the top
    90x12
    110x10
    130x10
    130x11
    130x8

    accessory work: calfs
    +30 mins elliptical, easy on my knee joints
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    Nice job!
    Live the volume with the DB presses. Nice numbers too.
    Where did you start with those?
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    Quote Originally Posted by drewsicle3210 View Post
    Nice job!
    Live the volume with the DB presses. Nice numbers too.
    Where did you start with those?
    what do you mean by start?
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    Quote Originally Posted by injectdreams View Post
    what do you mean by start?
    Starting DB press weight at the start of the log? How much have you improved on that exercise?
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    Quote Originally Posted by drewsicle3210 View Post
    Starting DB press weight at the start of the log? How much have you improved on that exercise?
    from day 2
    db shoulder press: 40x6,50x7, 50x6, 50x6, 45x7, 35x12, 35x10

    but i did bench prior to it, but now im going to a regular 5 day split and see how that works for me.
    so far, it did help with the amount my shoulders could handle. and less shoulder imflammation for now.
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    Arm day tmr, somewhat excited, going to destroy them and put stress upon them that they have to grow
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    Quote Originally Posted by injectdreams View Post
    Arm day tmr, somewhat excited, going to destroy them and put stress upon them that they have to grow

    Like the sound of that, that's how it's done.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    day 21 arm day

    started off with supersetting close grip chin ups with dips
    total: 30, supersetted @ every 5.

    close grip bench ss hammer curls
    135x6 ss 25x20
    140x8 ss 30x18
    145x8 ss 30x15
    150x8 ss 30x15
    150x8 ss 30x15

    straight bar pushdowns the one with higher tension ss straight bb curls

    40x12 ss 60x12
    50x14 ss 60x12
    60x14 ss 60x12
    60x15 ss 60x15

    straightbar cable overhead tricep extension ss db curl
    70x15 ss 32.5x8
    80x16 ss 32.5x8
    rope overhead tricep ext ss db curl
    80x15 ss 32.5x7
    80x12 ss 32.5x7

    +30 mins ellpitical
  28. Diamond Member
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    Quote Originally Posted by injectdreams View Post
    day 21 arm day

    started off with supersetting close grip chin ups with dips
    total: 30, supersetted @ every 5.

    close grip bench ss hammer curls
    135x6 ss 25x20
    140x8 ss 30x18
    145x8 ss 30x15
    150x8 ss 30x15
    150x8 ss 30x15

    straight bar pushdowns the one with higher tension ss straight bb curls

    40x12 ss 60x12
    50x14 ss 60x12
    60x14 ss 60x12
    60x15 ss 60x15

    straightbar cable overhead tricep extension ss db curl
    70x15 ss 32.5x8
    80x16 ss 32.5x8
    rope overhead tricep ext ss db curl
    80x15 ss 32.5x7
    80x12 ss 32.5x7

    +30 mins ellpitical
    That's a pretty neat looking arm workout there.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Like the volume and super sets. Two birds with one stone.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    day 22,
    still at 4 caps daily
    half way. @162 lbs

    day off, dermatologist told me no exercise/hot showers for 24 hrs, should be good for tmr.
  31. Elite Member
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    Up five pounds half way through..... yeah its about to get good.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  32. New Member
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    Quote Originally Posted by Montego1 View Post
    Up five pounds half way through..... yeah its about to get good.
    time to up more calories?
  33. Elite Member
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    Well both 1-andro and 1-alpha are a bit slower showing results as compared to some of the harsher compounds on the market. So until about the second week weight gain isn't going to be over the top.

    I would increase calories another 500 and keep going strong. If you gained 5 in the first two weeks I wouldn't be shocked if you put on another five instead of stalling out like you might on other ph's.

    The beautiful thing is with the right pct, training and diet you will surely keep most of the gains after cycle.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Well both 1-andro and 1-alpha are a bit slower showing results as compared to some of the harsher compounds on the market. So until about the second week weight gain isn't going to be over the top.

    I would increase calories another 500 and keep going strong. If you gained 5 in the first two weeks I wouldn't be shocked if you put on another five instead of stalling out like you might on other ph's.

    The beautiful thing is with the right pct, training and diet you will surely keep most of the gains after cycle.
    much appreciated. will do!
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    Day 23
    chest day

    Bench: 165x8
    175x6
    185x4
    185x4
    185x4
    165x8
    165x5

    Flat Db press: 65 x10
    65x10
    65x8
    60x8
    60x9
    55x8
    45x12
    45x8

    vertical chest pres
    100x20
    130x12
    140x12
    140x13

    dual cable cross flys
    15x17
    17x17
    17x19
    20x10
    12.5x25
    12.5x26

    sick pump overall, shoulder wasnt aching so thats a good sign.
    edit: 35 mins cardio
  36. Elite Member
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    Ah ha. No Smith machine in there and no shoulder pain. ... fancy that

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    feels like 1-alpha fully kicking it
  38. Elite Member
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    Quote Originally Posted by injectdreams View Post
    feels like 1-alpha fully kicking it
    Sounds about right. Two weeks in should be fully in gear.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    This is about to get crazy
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    Big strength increase is a sure sign, so it's easy to tell when you fully kicked in, I think day 15-18 for most and you are really rocking in the gym.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  

  
 

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