First off thank you IBE, roadblock and all others associated with this log. I have a fair amount of experience with PH's, therefore I will use my knowledge to maximize my potential for gains with this compound. I have been pre-loading my supports for a week and a half now and I plan to start the cycle this coming Monday. I have been logging my progress over the passed week and a half so that I have a baseline to compare my gains from ProtoMax. I will try like hell to get some before/afters up ASAP as well.
Height: 5'6"
Weight: 170 lbs. EDIT: weighed in at 169 the first day on ProtoMax
Waist: Bicep: Chest: Calf: and Quad: will all be measured the day the cycle starts.
Monday 7/12/10 Legs
barbell squat 250x7:250x6:250x6
machine leg press* 510x12:510x10:510x9
leg extension 142x8:143x8:144x8
seated leg curl 152x8:153x8:154x8
Smith machine calf raise 315x8:315x7:315x5
*my gym only has the leg press machine, no free weights (and it maxes out at 510 lbs.)
Tuesday 7/13/10 Shoulders&Trapezius
dumbbell shoulder press 60'sx7:60'sx5:60'sx4
cable lateral raise 40x10:40x8:40x8
e-z bar upright row 70x8:75x8:70x8
bent over dumbbell lateral raise 20'sx8:20'sx8:15'sx8
Smith machine shrug 245x8:245x8:245x6
combination front/lateral dumbbell raise 15'sx7:10'sx8
Thursday 7/15/10 Back&Biceps
pull-up (body weight) 10:10(7/3)*:3
barbell row 175x7:175x7:175x5
one arm dumbbell row 95x6:95x6:95x5
barbell curl 75x8:75x6:75x6
preacher curl 60x4:60x4:60x4
incline dumbbell curl 20'sx7:20'sx7:20'sx7
machine curl 50x5:35x3:20x7 (continuous)
*I had assistance on the last three reps.
Friday 7/16/10 Chest&Triceps
bench press 195x8:205x4:205x4
incline dumbbell press 65'sx6:65'sx6:65'sx5
decline dumbbell fly 25'sx6:20'sx9:20'sx8
skull crusher 75x8:75x6:70x6
cable press down 150x7:140x7:130x9
dumbbell kickback 15x8:15x8:10x10
Monday 7/19/10 Legs
front squat 185x8:190x8:195x8
leg press machine 510x12:510x10:510x8
leg extension 144x8:145x8:146x8
seated leg curl 154x8:155x8 (cut it short, humidity was killing me)
I missed my regularly scheduled routine so I am going to try to get in today to hammer these diamond delts!
Height: 5'6"
Weight: 170 lbs. EDIT: weighed in at 169 the first day on ProtoMax
Waist: Bicep: Chest: Calf: and Quad: will all be measured the day the cycle starts.
Monday 7/12/10 Legs
barbell squat 250x7:250x6:250x6
machine leg press* 510x12:510x10:510x9
leg extension 142x8:143x8:144x8
seated leg curl 152x8:153x8:154x8
Smith machine calf raise 315x8:315x7:315x5
*my gym only has the leg press machine, no free weights (and it maxes out at 510 lbs.)
Tuesday 7/13/10 Shoulders&Trapezius
dumbbell shoulder press 60'sx7:60'sx5:60'sx4
cable lateral raise 40x10:40x8:40x8
e-z bar upright row 70x8:75x8:70x8
bent over dumbbell lateral raise 20'sx8:20'sx8:15'sx8
Smith machine shrug 245x8:245x8:245x6
combination front/lateral dumbbell raise 15'sx7:10'sx8
Thursday 7/15/10 Back&Biceps
pull-up (body weight) 10:10(7/3)*:3
barbell row 175x7:175x7:175x5
one arm dumbbell row 95x6:95x6:95x5
barbell curl 75x8:75x6:75x6
preacher curl 60x4:60x4:60x4
incline dumbbell curl 20'sx7:20'sx7:20'sx7
machine curl 50x5:35x3:20x7 (continuous)
*I had assistance on the last three reps.
Friday 7/16/10 Chest&Triceps
bench press 195x8:205x4:205x4
incline dumbbell press 65'sx6:65'sx6:65'sx5
decline dumbbell fly 25'sx6:20'sx9:20'sx8
skull crusher 75x8:75x6:70x6
cable press down 150x7:140x7:130x9
dumbbell kickback 15x8:15x8:10x10
Monday 7/19/10 Legs
front squat 185x8:190x8:195x8
leg press machine 510x12:510x10:510x8
leg extension 144x8:145x8:146x8
seated leg curl 154x8:155x8 (cut it short, humidity was killing me)
I missed my regularly scheduled routine so I am going to try to get in today to hammer these diamond delts!