Hikeon3 Runs 30 Days of PP Phyto-Testosterone (sponsored)
02-17-2012 09:32 AM
Day 14: 2/15 Pull
Boned today on a couple of things. I forgot both my pre-workout dose AND my post-workout shake at home. So black coffee and stress will need to fuel today's session. I know that my PRE helps me push through the second half of my workouts since a) I start with my heaviest max effort movements and b) I train the same bodyparts once every 4-5 days. So I decide to superset several things.
Down to the nitty gritty.
NG Chins -ss-> Med-Grip Pulldowns: 5 -ss-> 165x5, 5 -ss-> 165x5, 5 -ss-> 180x5, 5 -ss-> 180x4 This pretty much fried me.
HS Seated Row: 230x8, 250x8, 250x8 Nice hold and squeeze at the end
Standing DB Row -ss-> DB Shrug: 65x8 -ss-> 65x8, 75x8 -ss-> 75x8, 80x6 -ss-> 85x6 Nice squeezes on these
DB Shrug: 95x5 *squeeze*
Reverse Curls: 60x15, 60x10, 60x4 Cheated these up. Forearms were fried.
I also do some DC-style static lat stretches from both a hanging and bent position at the end of my workout. When I remember my straps I strap up to the pulldown bar and set the weight for 240 then jimmy the weight down and cram my thighs under the pads. Hold for about 30-45 second breathing like I'm in labor. I also find a pinned down machine or bench and grab hold with both hands, then round my back and stretch the hell out of my lats. Definitely seeing a HUGE improvement on my V-taper and roundness/fullness in my lats.
35 minute lifting session all told. Knew I had to make it shorter than usual. Good thing too. I really fizzled out toward the end.
Diet was ok. Wife made some chocolate covered strawberries and I ate like 5. No big deal.
02-17-2012 03:09 PM
Day 15: 2/16 Rest
Ah Thursday. Love it and hate it. No matter what you think though, it has to happen.
Work was busy as Hell. The one reliable employee I have had to be at the hospital all day while my other two managed to do about 50% of what I needed them to do. Left in a good mood though, which made for a pretty decent evening.
Diet stayed on point until the evening when my wife and I went out for Vietnamese food. Didn't go crazy, but pot stickers and egg meatloaf with white rice isn't exactly conducive to low insulin levels.
Tomorrow the beatdown begins again.
02-18-2012 08:53 AM
Day 16: 2/17 Legs
Work today was an absolute blitz. My workers are dropping left and right to illness and my customer seem to need more from us today than any other day of the week. Not typical for a Friday. Worked late but still made it to the gym and had an enormous workout.
One thing changed today: I got in my can of Jack3d from nutra's recent sale. Took my first dose today. Wow.
Hack Squats: 280x8, 300x8, 305x8, 310x6 WOW. Definitely PRs.
Hip Sled: 450x8, 540x8, 540x8
Leg Extension: 155x8, 170x8, 185x8, 185x6 Long hold at end of last rep
Calf Raise: 165x10, 180x8, 180x5 Long painful holds
I pushed myself really well today. The weights are going up very quickly. Seeing a lot of progress in the legs.
Diet was perfect today. Lots of protein, lots of good fats, and my pre-workout carb was a microwaved potato. I've decided I will start adding a beer each night. I was once an avid homebrewer and recently began picking up the hobby on a small scale, since the wife and I are in a tiny one-bed apartment. But there are health benefits to having one beer a day and I don't tend to brew or prefer anything too extraordinary.
02-18-2012 01:27 PM
Homebrew! Love me some microbrew bud
02-20-2012 09:04 AM
Day 17: 2/18/12 Push
Saturdays are bittersweet when I have to work. I'm up at 5:00 like a normal day but work is usually a joke. I spend most of my time at work on Saturday watching videos on my phone. But the overtime is nice and the wife and I definitely need it. Either way I try to keep the diet tight and my Saturday afternoon workout is usually one of my best of the week.
No different today.
Flat BB Bench: 225x6, 225x6, 225x6, 225x5 --- No spotter, no failure. Tough last set. Had nothing in the tank. Rep 6 would've been forced.
HS Incline Press: 180x8, 200x8, 210x6
Nautilus Machine Dips: 330x10, 330x8
Seated Smith Military Press -ss-> Plate Side Lateral: 50x8 -ss-> 25x10, 70x8 -ss-> 25x10, 90x8 -ss-> 25x10
DB Pullover: 85x6, 85x6, 85x3 FAIL
Good workout. Hell bent on mastering 225 for flat bench. I hear the journey from 225 to 315 is where the magic happens for chest growth. Should be a heck of a ride.
One thing I've noticed from doing heavy DB pullovers is that my obliques hurt like hell for a few days afterward. Not just sore, like hurting. Lats fry out too. I may start doing them on back day instead of chest day.
Had a nice cheat meal at a burrito joint here in Austin. Cabo Bob's. Chopped brisket on a cheddar tortilla with rice/beans/all the rest. Felt like a brick in my gut for about 2 hours.
02-20-2012 09:23 AM
Day 18: 2/19 Rest
Ah Sundays. The rest day I really enjoy.
Today I did the following:
Friends' place for lunch
Long walk through woods
Got spit up on by friends' baby
Three-pass wet shave
Now that was a great day.
02-20-2012 10:48 AM
One thing I'm noticing big time that has never happened to me before: back pumps. I think that's what it is. It's just a nagging soreness/tenseness all the way up my erector spinae. It doesn't really go away either. I've never had back pumps and I'm assuming this is what that is. Otherwise I'm just fatigued.
02-21-2012 01:13 PM
Great day indeed
Originally Posted by Hikeon3
02-21-2012 02:37 PM
Day 19: 2/20 PULL
Back pumps today were nuts. Settled down a bit later after drinking a lot of water and actively trying to relax my stance.
Third workout with Jack3d. Been crazy so far.
Pull Ups (backpack w/ 25#): 5, 5, 5, 4
Straight Bar Cable Rows: 180x10, 200x10, 200x10 Maybe this exercise is too easy.
HS Seated Rows: 250x8, 270x8, 270x6
Seated Reverse Grip Pulldowns: 185x8, 185x6, 185x8, 195x6, OH Grip 195x4 long holds
Static Lat Stretches
DB Shrugs: 65x8, 75x8, 85x8, 90x6, 90x5
Those pulldowns KILLED me. MY energy runs out really quickly during back workouts so I have to use tricks to get my lats firing. Those pulldowns are really nice with the slow negatives. I mean I hate them at the time, but nothing gets the blood going like those.
Diet was spot on today. I'm weighing in tomorrow to guage how the calories are. Once again I'm expecting little or no change. Maybe even weight loss. But with the lifts like they have been, who knows? I might be up a few.
02-22-2012 09:20 AM
Day 20: 2/21 Legs
Crazy workdays mean crazy lifts.
Hack Squat: 290x8, 310x8, 320x7, 325x6, 325x6
Hip Sled: 450x8, 540x8, 590x8, 590x8
Leg Extension: 180x8, 200x8, 205x8 nice long hold/negative on end
Leg Press Calves: 180x15, 180xfailure -- got about 20 solid reps on last one.
Always good to see the weight increasing. Weighed in after workout. 179.4 yet again.
That's a little frustrating. I guess more calories are in order. More cheat meals maybe. I always love an excuse to eat more.
Day 30 I'm shooting for 183. Better start making friends with the fork.
02-22-2012 08:10 PM
How is your strength, up? down?
02-23-2012 09:11 AM
Strength is DEFINITELY up. I'm literally impressing myself with each new session. I'll post up the chest workout from yesterday in a little while.
Originally Posted by ryansm
02-23-2012 03:36 PM
Day 21: 2/22 Push
Feeling better and better every day. Positive mood and outlook. Not even work can get me down.
Flat BB Bench: 225x8, 225x6, 225x6 (6th rep assisted)
HS Incline Press: 180x6, 200x7, 210x6
Weighted Dips: 25# in backpack - 8, 8, 6, 6
Seated DB Shoulder Press -ss-> Seated Lateral Raise: 45x8 -ss-> 25x8, 50x8 -ss-> 20x8, 55x6 -ss-> 20x8
DB Pullover: 85x8, 85x6, 85x4 *fail*
I was quite impressed with my bench improvement. Time to start moving beyond the 4-plate milestone though. Next session I will finish on 230.
Diet today was good, except given my lack of weight gain I've been relaxing my intake a bit. I had some breakfast tacos around midday at work and chalked it up to just needing the extra calories (plus they were really good). I'll continue eating more each day.
Things going well and really enjoying the strength gains I'm seeing so far.
02-27-2012 02:09 PM
Day 22: 2/23 Rest
Had a great day today. Went to work, came home, cooked and just relaxed. Ate a lot too. Been stepping up my gastric game.
02-27-2012 03:45 PM
Day 23: 2/24 Pull
Feeling good today. Went to the dentist and those people gouged me for all I was worth, but that doesn't mean that I can't go fry my lats after a short workday.
Pendlay Rows: 135x8, 185x6, 185x6, 185x6
HS Seated Rows: 250x8, 270x8, 270x7
Reverse-Grip Lat Pulldowns: 180x8, 185x8, 205x8 slow holds, 205x6 slow holds
Medium-Pronated Grip Pulldown: 205x6 long slow holds, strapped up and pulled hard with elbows
DB Shrugs: 75x8, 85x8, 90x8, 95x6, 95x5
Long, hard breathing static lat stretches.
I've seen a lot of improvement in my pulldowns. Seeing great results in width and pure mass in my upper back since switching to mainly using the pulldowns as my overhead movement. Really concentrating on pulling the elbows down and squeezing/holding on my last few reps have been brutal but worth it.
Diet today was all over the place. Been eating a lot more lately and not always 100% clean. More like 70%. But we'll see what happens with the weight and mirror.
02-29-2012 08:11 AM
Day 24: 2/25 Legs
Wife making me skip work today to help clean and organize. But she did want to go to the gym early so that's what we did. Normally my morning workouts suck terribly. I took 1 scoop of Jack3d and 1 scoop of ASGT and it had to be one of the best workouts of my life.
Hack Squats: 290x8, 320x8, 330x8, 340x8, 340x6
Hip Sled: 450x8, 540x8, 590x8, 590x8
Leg Extension: 185x8, 205x8, 205x7
After all of that, I didn't have the energy for calves. I was done for.
I have seen HUGE improvements in my hack squats. I can't even believe the amount of weight I'm putting on there. One downside to this, though, is that I can definitely feel the difference in my lower back. The increased spinal load does cause some soreness and pain following leg day. I'm hoping this goes away after awhile but I also am planning a rest week coming up. Taking that time to fully recuperate will hopefully recharge my joints and overall well-being.
Hunger is ridiculous. It's the end of the month so our budget is thin and I'm needing to make up calories in any way I can. Not always clean.
02-29-2012 09:01 AM
Day 25: 2/26 Rest
What a great day. Sundays are awesome. Went to church, went fishing, drank some beers, and got vomited on by a baby. Finished it off with a couple of movies.
Haven't been sleeping as well. Something I've noticed lately. Especially on days off when I should be sleeping in.
Looking forward to the final weigh-in. Feeling like I'm getting stronger and clothes are fitting tighter in the right spots.
02-29-2012 11:20 AM
Day 26: 2/27 Push
Mondays in my business are terrible. I want to forget today. Off to the gym.
Flat BB Bench: 225x7, 230x6, 230x3 -- no spotter today, had to leave one in the tank
Incline DB Press: 55x8, 65x8, 75x8, 75x8 -- going to start doing these more
HS Decline Press: 230x8, 230x6, 230x5
Seated DB Shoulder Press -ss-> Seated Lateral Raises: 45x8 -ss-> 20x8, 45x8 -ss-> 20x8, 45x7 -ss-> 20x8
Static DB Chest Stretch over bench w/ 30# each hand 60 seconds
Workout felt great today. Haven't done a dumbell press in a long time. I think I'll start throwing in those inclines. Can get a really nice stretch and contraction at the bottom of the lift. Plus, all the work I've been putting into the barbell has paid off in strength. Those 75's felt very manageable. Can probably bump to 80 or 85 in the next week or two and see 90-100# dumbells in a matter of a month or so.
Hunger is OUT OF CONTROL. I cannot eat enough.
02-29-2012 01:56 PM
Ya with the increased strength and hunger I would take advantage of it and bump cals, looks like it is working well for you so keep that in mind in the future if you run it again.
02-29-2012 04:42 PM
Day 27: 2/28 Pull
Good old back day. Love it and hate it. Really, REALLY liking how its been looking lately. Time to put the work in.
Seated HS Row: 250x8, 270x8, 270x7 looooooong hold
One-Handed Cable Rows: 100x8, 120x8, 120x8, 120x8
Reverse Grip Pulldown: 185x8, 205x8, 205x7, 205x5 long holds, 210x5 holds
Pronated Grip Pulldown: 210x4 long holds
DB Shrugs: 75x8, 85x8, 95x8, 95x7, 95x6 holding at peak contraction
Long, hard-breathing static lat stretches.
Those cable rows felt amazing. I have to keep doing those. We'll see what they do for me.
Calories should've been spot on. I'm really dying for march first when I get my grocery budget back. Hunger has been brutal. I swear every 30-45 minutes I'm back to my tub of coconut oil for another spoonful.
Next few days I won't be lifting. Have night events scheduled. Friday will be Legs with a final weigh-in on day 30. I took before pics. I'll attempt to splice them together and make a before and after. But 30 days might not be too drastic as we all know.
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