jef2007 CEL PCT ASSIST/ SUPPRESS C/ INHIBIT E
- 06-03-2009, 06:06 PM
Any how what i do then is i tax out my triceps ,with other exercises and then do my dips at the end usually.
That makes the dips harder to do.
ide like to add a dip rack here in the future.
- 06-03-2009, 09:29 PM
6-03-09 BICEPS & BACK WEIGHT 207LBS
CURLS 1ST-12RPS 115LBS , 2CND-12RPS 115LBS , 3RD-8RPS 125LBS
CURLS 1ST-15RPS 125LBS , 2CND-14RPS 125LBS , 3RD-10RPS 125LBS
CURLS 1ST-15RPS 2CND-12RPS 3RD-10RPS 60LBS DB'S
DB CURLS 3 SETS-15RPS 60LBS DB'S
SEATED ROWS 3-SETS-20RPS 210LBS
ROWS 1ST-15RPS 90LBS STOPPED GOT A TWINGE IN MY LOWER BACK YEPPERS
SEATED ROWS 3-SETS-15RPS 210LBS
PULLDOWNS 1ST-10RPS 2CND-15RPS 3RD-15RPS
PULLDOWNS 1ST-10RPS 2CND-12RPS 3RD-15RPS
" NOTES " GOT A GREAT ARM BLAST TODAY ADDED IN DRAG CURLS(THANKS GEEKPOOP FOR THE INFO) DID HAMMERS AFTER DRAG CURLS MY ARMS WHERE SMOKEN..TRY IT YOU'LL LIKE IT...
BAD NOTE THO i was picking up the weight during my second set of db rows and i turned to quick with the weight and got that twinge in my lower back.so i stopped there with those.
06-04-2009, 03:11 AM
06-04-2009, 08:06 PM
06-05-2009, 01:15 AM
06-05-2009, 01:41 AM
06-05-2009, 06:54 PM
06-05-2009, 07:48 PM
ya im 5'9" and when i started my pct i was 213 ,this morning i weighed in at 206 ,so im leaning down good thing, and im keeping my bulk in my arms and chest.Thats my goal, is to have a nice v shape. Narrower waste have my six pack. Almost looks like i have a 8 pack coming in, so im pleased so far ive got 1 more week to go before its all done as far as products go.I will keep going till i reach the look i want.I'll be posting after pics too the end of next week, so im dealing with my back pain right now but im going to kick some A** this week and next if it kills me lol
06-05-2009, 09:52 PM
Since i hurt my lower back i did do this tonight.
Well my wife has a gazelle, tony little thing ,you probably seen it on informercials.
I put my heat pad on over my golds sweat pad around my waste and got on it, and exercised on it in back and forth did like jumping jacks leg cross's etc.. it doesnt have much resistance but my back feels better after that, and i did work up a sweat.I stayed on it for 2 hours.
tomorrow i beleave i'll be able to do some kind of work out routine with the weights.
Im tough i can handle it ,knowz what's im shaying lol, but for real i'll be safe.
06-06-2009, 08:16 AM
06-06-2009, 06:39 PM
06-07-2009, 12:47 AM
06-07-2009, 12:48 AM
6-06-09 saturday TRICEPS & LEGS BDY WEIGHT THIS MRN 206.6
TRICEP 1:30 REST IN ALL TRICEP SETS
1 ARM CABLE
CROSSOVERS 1ST-20RPS 50LBS 2CND-15REPS 60LBS 3RD-12RPS 70LBS
PUSHDOWNS 1ST-10RPS 2CND-10RPS 3RD-12RPS 210LBS
CABLE DIPS 1ST-15RPS 2CND-12RPS 3RD-11RPS 210LBS
LEG EXTEN 1ST-12RPS 2CND-15RPS 3RD-15RPS 210LBS
PRESS'S 4-SETS OF 15RPS 210LBS (NO REST IN BETWEENS SETS)
PRESS'S 3-SETS OF 30 RPS 30 SECOND REST 210LBS
CALVE PRESS'S 3-SETS OF 15RPS NO REST 210LBS
CALVE PRESS'S 3-SETS OF 20RPS 210LBS 30 SEC REST
"NOTE" SKIPPED SQUATS SINCE MY BACK IS STILL HEALING. STRENGTH WENT UP IN MY TRICEP CROSSOVERS GOOD HAM SIZE PUMPS, LEGS FELT GOOD EVEN WITHOUT THE SQUATS ,GOT A GOOD BURN EVERY EXERCISE.
06-07-2009, 12:50 AM
got 1 more week bros ,this coming monday and i hope i can see 205lbs at least in one of my morning weigh ins..
06-08-2009, 12:52 PM
06-08-2009, 01:47 PM
06-08-2009, 09:51 PM
6-08-09 Monday Biceps & Back
1:30 Sec Between All Sets Of Reps
Curls 3-sets-15rps 50lbs Db's
Cable Curls 3-sets-12rps 75lbs A Side
Curls 1st-17rps 2cnd-12rps 3rd-10rps 60lbs Db's
(( Only 2 Sets Arms Felt Done Didnt Want To Over Train ))
Preachers 1st-10rps/spot 60lbs Db's 2cnd-12rps 50lb Db's
Back (( Super High Reps /med Weight/to Sweat & Cut ))
1:30 Sec Rest Between All Sets Of Reps
Lat Plldwn's 1st-12rps 2cnd-20rps 3rd-20rps
Seated Rows 1st030rps 2cnd-20rps 3rd-30rps
Seated Rows 1st-25rps 2cnd-20rps 3rd-25rps
2 Arm Lat
Plldwn's 1st-20rps 2cnd-17rps 3rd-17rps
" Notes " Felt Good And Strong ,alot Of Sweating Threw This One.lots Of Energy.
My Lower Back Is Still Healing So I Aliminated The Standing Bb Curls Today.
06-08-2009, 11:10 PM
Nice hammers Jef! I prolly missed your goal for this stack, is it to lose weight? I assume so cuz you're 207 and wanna get 205 me thinks?
Serious Nutrition Solutions
06-09-2009, 06:29 PM
06-09-2009, 10:56 PM
6-09-09 tuesday NOTHING BUT ABBS TODAY
JUST DID A BOAT LOAD OF SEATED CRUNCHES _500 REPS
SIDE TO SIDE'S 150 REPS A SIDE
WEIGHTED SEATED SIDE TO SIDES 200 REPS
LYING LEG LIFTS 150-REPS
LYING ON MY SIDE LEG LIFTS 100 REPS EACH
BALL CRUNCHES 200- REPS
" NOTES "
IF MY BACK WAS'NT HURTING I WOULD OF DONE SOME JUMPING JACKS.
EVEN DOING MY ABBS MY BACK WOULD TWINGE TO LET ME KNOW I HURT STILL BUT DID IT IN GOOD FORM AND NOT ANY JERKING AROUND.
TOMORROW I'LL BE TRAINING SHOULDERS AND LEGS. GOTTA KEEP A ROLLN ALL NIGHT LONG.LOL
06-11-2009, 06:02 PM
I took weds off give my back extra rest.
But i got good news today". "" I did IT !!""
I weighed myself this morning my weight is 203.8 lbs( sweet) going to keep cutting till i get the look i want.
any how gotta work out later...
06-11-2009, 07:49 PM
You are no longer a member of my club...in your case, this is a good thing. Good work. Keep it up pal.
06-11-2009, 10:23 PM
06/11/09 thursday shoulders / legs
UPDATE!! MORNING WEIGH IN 203.8 ,GOT BELOW 205LBS EVEN LOL. I DID IT! AND TOMORROW IS THE END OF MY PCT, WHAT A GREAT RUN IT WAS
PRESSES 3 SETS OF 15RPS 60LBS DB
DB PRESSES 1ST-12RPS 2CND-12RPS 3RD-10RPS 80LBS A SIDE
CABLE LATERALS 1ST-12RPS 50LBS ,, 2CND-10RPS 60LBS,,,
3RD-8RPS 70LBS A SIDE
LATERALS 1ST-12RPS 50LBS,, 2CND-10RPS 55LBS ,, 3RD-10RP 55LBS
CROSSOVERS 1ST-15RPS 30LBS,,,2CND-12RPS 45LBS,,,3RD-10RP 45LB
LEG EXTEN 1ST-15RPS,,,2CND-17RPS,,,3RD-17RPS 210LBS
EXTEN 1ST-10RPS 110LBS,, 2CND-10RP 120LBS ,,3RD-130LBS,,,,,,,,
4TH-10RPS 140LBS ,,, 5TH-7RPS 150LBS
PRESSES 3-SETS OF 10RPS 210LBS
PRESSES 3-SETS OF 30 RPS 210LBS
CALVE PRSS 3-SETS OF 15RPS EACH NO REST 210LBS
CALVE PRSS 5-SETS OF 20 RPS 10 COUNT REST IN BETWEEN SETS
" NOTES " NICE BURN IN THE QUADS, AND CALVES ...........
06-11-2009, 11:30 PM
06-13-2009, 12:55 PM
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