TRAINING
Here are my numbers from week 1 for chest:
D-handle cable flyes (weight listed is on each arm)
40 x 15
60 x 15
80 x 12
70 x 12
-superset-
one arm d-handle tricep pushdowns (a warm up exercise to get the blood flowin on those babies!)
70 x 12
70 x 12
80 x 12
80 x 12
High Cable Crossovers (slow movements 1 second hold at peak contraction)
30 x 15
40 x 15
40 x 12
And here are tonights numbers for chest:
D-Handle Cable Flyes (weight is for each arm)
30 x 20
50 x 12
70 x 12
80 x 12 (UP!)
Push-Ups (feet elevated, shoulder width grip on dumbells)
BW x 26 (+4)
BW x 20
BW x 15
BW x 12
Low Cable Flyes
30 x 12
40 x 12 (UP!)
50 x 11 (UP!)
50 x 11 (UP!)
High Cable Crossovers
40 x 15 (UP!)
50 x 12 (UP!)
60 x 12 (UP!)
70 x 12 (UP!) -drop- 50 x 8 -drop- 30 x 12
so fcukin stoked on alllll of these numbers!
Here are my numbers for week 1 triceps:
Rope Pushdowns
100 x 12
140 x 12
200 x 10
200 x 8
160 x 10
160 x 10
Reverse Grip, EZ Bar Cable pushdowns
100 x 12
140 x 12
180 x 10
180 x 8
Dips
BW x 12
BW x 10
BW x 9
And here are tonights number for triceps:
Rope Pushdowns
80 x 12
120 x 12
160 x 12
200 x 12 (UP!) (PR!)
200 x 12 (UP!) (PR!)
EZ Bar Reverse Cable Pushdowns
100 x 12
140 x 12
180 x 12 (UP!) (PR!)
200 x 12 (UP!) (PR!)
200 x 10
140 x 12
Dips
BW x 2 haha. there was nothing left. but i had to try.
NOTES
well, i think i am seeing the very positive benefits of mass fx now. even more so. this is my mid-"cycle" evaluation, and it is much better than i anticipated. i set PR's tonight, had significant gains in not only strength, but endurance. i think the numbers speak for themselves. im still on a high and i finished lifting about 2 hours ago, but ive still got a huge smile on my face.
and, besides the strength increases, i still appear to be getting a little bigger, little by little. everything is starting to fit a little bit tighter. ill check my weight tmrw morning, but im still relatively lean, despite not eating completely clean, and despite eating WAYYY more carbohydrates than i am used to. im probably consuming about 3500 cals right now, and about 200-300 grams of carbs per day. so im actually responding a lot better to the increased carb intake than i had imagined.
im not really sure what else to comment on. i mean im going up in strength, going up in weight, and staying lean. what more could i ask for? i imagine this is what actually being on the juice is like, but scaled down a bit haha.
tmrw is shoulders and maybe calves. ill probably just do shoulers and leave it at that.
Nice work, man. Sounds like you're really enjoying your cycle. Keep up the great work, and keep cashin' in on the extra oomph that MassFX is givin' ya.
Athletic Xtreme Rep Bob@athleticxtreme.com
IFFI
Ask me about the Athletic Xtreme Product Line
Lookin good holmie. And I think I understand how you are doing your reverse lateral raises - kind of like a row right? Hits upper middle back/rhomboids more but the delts def get worked too. You ever do strict straight arm reverse lateral raises?
Lookin good holmie. And I think I understand how you are doing your reverse lateral raises - kind of like a row right? Hits upper middle back/rhomboids more but the delts def get worked too. You ever do strict straight arm reverse lateral raises?
sort of. i mean my form is about the same as it would be with chest flyes, except reverse. so im still primarily hittin the delts, but the back definitely sees a bit of action. i feel it more in my delts than my back. it took me awhile to get the feeling in the rear delts, but its been good for developement so far.
and i do strict movements on the cables, one arm at a time. i switch between the two.
TRAINING SHOULDERS
Cable Upright Rows
80 x 15
100 x 12
140 x 12
180 x 12
200 x 12 (UP!)
160 x 12 (2 sec up, 2 sec down)
140 x 12 (2 sec up, 2 sec down)
Tri-Set: DB Front Raise - DB Shrug - DB Swing
15's x 12 - 80's x 10 - 60 x 10
20's x 12 - 80 s x 12 - 60 x 10
15's x 12 - 80's x 12 - 60 x 10
Cable Side Raises (each arm)
10 x 12
15 x 10 x 2
10 x 12 (3 sec up, 3 sec down)
Bent Over Reverse DB Flyes
30's x 12
45's x 10
40's x 12
30's x 12 (peak contraction on each rep held for one count)
NOTES
was a so so workout. shoulder was feeling a little iffy. but i still managed to pull off a PR, and show a strength increase, so im cool with that.
pump was good, aggression was good, endurance was alright, recovery felt a little bit quicker in between sets. also worked out with my friend james who is getting back into the gym. hopefully well be able to work out together more often.
libido is still good. im leaning out more i think. my midsection has been looking a little leaner each day. vascularity also appears to be increased throughout the day, and the muscle hardening is getting a little better as the days go by.
today was supposed to be back and abs. was looking forward to deads.
however i had an orthodontist appointment today and my teeth were hurting so bad i have had one solid meal out of 4 meals. and that was right after my appointment at 7am. rest of the day ive been sleeping and doing nothing.
tmrw ill continue with back and abs. saturday will be bis and forearms. sunday will be legs and traps probably.
Deadlifts
135 x 12
185 x 12
225 x 12
275 x 6
295 x 3
315 x 2
One Arm DB Rows
70 x 10
100 x 10
110 x 10
120 x 8
EZ Bar Underhand Cable Row
120 x 12
150 x 12
180 x 12
210 x 10
And here are my numbers from week 3
Deadlift
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6 (PR!)
335 x 4 (PR!)
One Arm DB Row
80 x 10
100 x 10
120 x 12 (UP!) (PR!)
120 x 10
120 x 8
EZ Curl Bar Underhand Grip Row
135 x 12
165 x 12
195 x 12
225 x 10 (UP!) (PR!)
Close Grip Pull-Ups
BW x 8
BW x 7
ABS
Sit-Up -superset- Knee Raises
BW x 20 -superset- BW x 14
BW x 12 -superset- BW x 12
BW x 12 -superset- BW x 12
NOTES
well, the numbers speak for themselves. today was PR city, and i was the f*ckin mayor haha.
315 x 6, well this actually felt kinda light to me. still very heavy, but at the same time, i didnt feel like it as nearly as challenging as 2 weeks ago. and then i was so amped that i put 20 more lbs on and pulled off another 4 reps! now i was definitely not expecting to be able to do that today. but i did. and i can only imagine what another 2 weeks will bring. im going to shoot for a set of 2 or 3 reps at 355. which would be huge for me.
um, everything has been about the same. libido seems to b going down a little bit. aggression, focus, pump, all were solid today which made for an workout of epic proportions.
im lookin fuller, a little bit leaner, im staying around 188-189. probably still hovering around 11-12% bf, which i attribute to the MASS FX because my diet has not been spot on. its been good, but not good enough to be having these kind of strength and muscle gains.
tmrw will be biceps and forearms. and saturday will be legs and traps.
pretty intense DOMS in my lower and middle back today. feels great. hitting biceps and forearms in a bit. then ive got my aunt and uncles 25th anniversary party tonight. should be LOTS of good food.
pretty intense DOMS in my lower and middle back today. feels great. hitting biceps and forearms in a bit. then ive got my aunt and uncles 25th anniversary party tonight. should be LOTS of good food.
did biceps and forearms today. it was a sub par workout, but i still managed a PR haha. it was very messy and unorganized and i had no intensity whatsoever, not to mention i dont even remember what i did or what weights i used because i was so pissed i didnt bother to write anything down in my log. SIGH. f*ck i hate these days.
tmrw will be legs, hopefully ill be able to pick up the intensity and ill have a more alpha male type workout like ive BEEN having.
so fcukin stoked on alllll of these numbers!
Nice work, bro!! 
