Phatmike0704 is "trimmin the fat around here" with OxyECA/Licogenix(Sponsored)

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    I have a hard time with chest as well. I just start trying more flys and different angles.
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    Day 19: Chest. had an awesome workout today. didnt feel stronger but just felt good to be at the gym and the pump was awesome. switched up the incline dumbells to a higher level to help form the chest but had to go lower weight. also mite throw in decline dumbell flies next workout to see what hat would and wouldnt hurt anyway. cardio will be tonight before bed. funny thing, i ended up hittin the sauna after workout cuz i was feelin a stressed and after 5 min of just sitting still with a blank mind, i got such a nasty woody lol it wouldnt go away for 10min so i had to sit there the whole time drippin in sweat but felt amazing after i got out. good lift today


    bench:
    185lbs x 8
    205 x 8
    225 x 8


    incline bench
    155lbs x 8
    195lbs x 8
    225lbs x 8


    decline bench
    155lbs x 8
    185lbs x 8
    225lbs x 10

    incline dumbells
    70lbs x 8
    80lbs x 8
    90lbs x 6

    incline dumbell flies
    50 x 8
    55 x 8
    60 x 8

    flat dumbells
    70lbs x 10
    80lbs x 10
    90lbs x 8

    fly machine
    3 sets, 8reps

    upper cable flies
    3 sets, 10 reps

    mid cable flies
    3 sets, 10 reps

    lower chest cable fly
    3 sets, 10 reps
    if blow was characterized as a guy, consider me a homosexual :)
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    Quote Originally Posted by phatmike0704 View Post
    Day 19: Chest. had an awesome workout today. didnt feel stronger but just felt good to be at the gym and the pump was awesome. switched up the incline dumbells to a higher level to help form the chest but had to go lower weight. also mite throw in decline dumbell flies next workout to see what hat would and wouldnt hurt anyway. cardio will be tonight before bed. funny thing, i ended up hittin the sauna after workout cuz i was feelin a stressed and after 5 min of just sitting still with a blank mind, i got such a nasty woody lol it wouldnt go away for 10min so i had to sit there the whole time drippin in sweat but felt amazing after i got out. good lift today


    bench:
    185lbs x 8
    205 x 8
    225 x 8


    incline bench
    155lbs x 8
    195lbs x 8
    225lbs x 8


    decline bench
    155lbs x 8
    185lbs x 8
    225lbs x 10

    incline dumbells
    70lbs x 8
    80lbs x 8
    90lbs x 6

    incline dumbell flies
    50 x 8
    55 x 8
    60 x 8

    flat dumbells
    70lbs x 10
    80lbs x 10
    90lbs x 8

    fly machine
    3 sets, 8reps

    upper cable flies
    3 sets, 10 reps

    mid cable flies
    3 sets, 10 reps

    lower chest cable fly
    3 sets, 10 reps
    Guess im just gonna follow ur workouts from now on !!!!
    •   
       

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    Thats a hardcore workout!
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    lol go big or go home.

    Day 20: horrible day but good workout. was supposed to be legs but my ankle pains came back after the first workout then did arms and joint pains in the wrist came today and real bad, still finished workout but wrist is killing so joint support started the other day but usual take a good month to see results. sadly i slap the hand with that hand so this sucks lol. so i moved on to abs and this went perfect. mite take tomorrow off and do abs again with incline cardio. just hate missin the gym once u see results

    Bi's

    cable crunch
    9 x 30
    10 x 25
    11 x 20

    vertical leg raises
    25 reps
    25 reps
    30 reps

    dumbell side bend
    50 x 25
    50 x 30
    55 x 25

    flat bench leg raise
    15 reps
    20 reps
    15 reps

    flat bench leg pull in
    30 reps
    30 reps
    30 reps

    single arm dumbell curls
    40 x 8
    45 x 8
    50 x 8

    straight bar curls
    90 x 10
    90 x 10
    100 x 8

    single arm hammer curls
    45 x 8
    50 x 8
    55 x 8

    arnold dumbell curls(keep forgetting what there called lol)
    45 x 8
    50 x 8
    55 x 8

    preacher curls
    85 x 8
    95 x 8
    100 x 8

    rope curls
    70 x 8
    80 x 8
    90 x 8

    this cable curl
    60 x 8
    65 x 8
    65 x 8

    double arm cable curl
    3 sets, doesnt have a certain weight on em

    Tri's

    cable one arm exten
    20 x 15
    30 x 15
    35 x 10

    cable one arm exten(reverse grip)
    20 x 15
    25 x 15
    30 x 15

    diamond push ups
    3 sets 50-70 reps each

    rope push down
    60 x 15
    65 x 12
    70 x 12

    Abs

    cable crunch
    9 x 30
    10 x 25
    11 x 20

    vertical leg raises
    25 reps
    25 reps
    30 reps

    dumbell side bend
    50 x 25
    50 x 30
    55 x 25

    flat bench leg raise
    15 reps
    20 reps
    30 reps

    flat bench leg pull in
    30 reps
    30 reps
    30 reps
    if blow was characterized as a guy, consider me a homosexual :)
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    Thats some major workouts dude!!!
    BPS REP
    SEMPER FI!!
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    Quote Originally Posted by enhanced View Post
    Thats some major workouts dude!!!
    RIGHT ?
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    Very big workout!
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    Dag gum was there a hot chick with ya!! That was a hell of a Volumized workout brother! Keep it up and I pray your ankle pain vanishes.
    OG Avenger-HULK SMASHING TIME!

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    Quote Originally Posted by enhanced View Post
    Thats some major workouts dude!!!
    Quote Originally Posted by Marms View Post
    RIGHT ?
    Quote Originally Posted by JudgementDay View Post
    Very big workout!
    thanks guys. havin a feeling next week will throw on more weight, feel like gettin stronger

    Quote Originally Posted by packers6211 View Post
    Dag gum was there a hot chick with ya!! That was a hell of a Volumized workout brother! Keep it up and I pray your ankle pain vanishes.
    lmaooo thanks a lot man. amen to that, prayer is always key


    Day 21: shoulders and some more abs. ok i really could not stay home today, went biking for 13 miles and ended up strollin by the gym and really wanted to lift lol ended up doin some shoulders and since i skipped some workouts due to wrist, threw in another day of abs. had to go lighter today and wrapped the wrist so it felt a bit better. bumpin oxy to 3 pills tomorrow, 1 morning and 2 preworkout. noticed that im also peeing a lot more and my crap is comin out pretty solid(as in a lot of force is needed to squeeze it out and pretty painful lol think its just the diet though)


    Shoulder barbell press(behind neck)
    135lbs x 8
    155lbs x 8
    155lbs x 6

    shoulder press(dumbells)
    70 x 8
    80 x 8
    85 x 6

    dumbell raises(horizontal)
    30 x 8
    35 x 8
    35 x 8

    Dumbell raises (vertical)
    30 x 8
    30 x 8
    35 x 8

    shoulder press machine
    160 x 10
    170 x 10
    175 x 8

    lying rear delt raise(dumbell)
    30 x 10
    30 x 15
    35 x 12

    reverse fly machine
    80 x 8
    90 x 8
    100 x 8

    single arm cable delt pulls(the lawnmower i call it)
    setting 6 x 8
    setting 7 x 8
    setting 8 x 8

    barbell shrug behind back
    155 x 15
    185 x 13
    225 x 10

    leverage shrug
    270x 15, turn around 10
    320 x 15, turn around 10
    320 x 10, turn around 10

    dumbell leaning forward shrug
    60 x 30
    70 x 25
    80 x 20

    and same ab workouts as yesterday lol sorry for not writing them but was literally the same thing
    if blow was characterized as a guy, consider me a homosexual :)
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    Shrug a dug !!
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    "next week will throw on more weight, feel like gettin stronger"

    ^ Love it!

    Keep killin it!
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    man you do monstrous workouts.... nice
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    Freaking killer shoulder routine bro. Def can stee the strength. I need to do behind the neck presses. Right now my strength sucks since I had surgery about 8 weeks ago on right shoulder. It's killing me too. Keep it up bro!
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    I almost feel like I don't even workout after reading what you do.
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    Quote Originally Posted by liftin4fun View Post
    I almost feel like I don't even workout after reading what you do.

    You said it.
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    sorry for the lag guys, been workin a lot lately and just hop on the site for a few seconds.

    Day 22-23: Rest. my wrist has been killin these days and since i got a few jobs now so skipped the gym these days but its a remodeling job so basically lifting still. but been doin 30min cardio when i get home.

    Day 24: Tri's and abs. wrist was feeling better and been keeping it wrapped since wednesday and icing when i get home. got a nice pump on the tri's and abs were cramping up like crazy during workouts but i like it. also just started taking 3g taurine for cramps and a little extra boost in the gym.


    Tri's

    skull crushers
    60 x 10
    70 x 10
    80 x 8

    cable one arm exten
    20 x 15
    30 x 15
    35 x 10

    cable one arm exten(reverse grip)
    20 x 15
    25 x 15
    30 x 15

    rope push down
    60 x 15
    65 x 12
    70 x 12

    Abs

    flat bench leg raise
    15 reps
    20 reps
    15 reps

    flat bench leg pull in
    30 reps
    25 reps
    25 reps

    knee pullins
    3 sets, 20 reps

    side toe touches
    3 sets x 100


    Day 25: rest and cardio. wanted to rest another day to be ready for tomorrow, chest. still gonna hit the treadmill later tonight. diet has been kinda weak with work, havent been eating much other than a small breakfast, big lunch and basically some cottage cheese and cold cuts at night for dinner and 3 protein shakes/day
    if blow was characterized as a guy, consider me a homosexual :)
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    Solid brother! I hope your wrist gets well soon. My brother's wrist are popping he said every day. Sad thing is, he plays first base for me in softball and it's killing him to throw or hit.
    OG Avenger-HULK SMASHING TIME!

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    x2 hope he wrist starts feeling better.
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    Quote Originally Posted by JudgementDay View Post
    x2 hope he wrist starts feeling better.
    X3 with the wrist
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    Day 26: Chest and abs. today was awesome, felt a lot stronger and wrist pains are fading luckily. was lookin forward all day today to get their and it couldnt have went any better. i kept weight like usual so nothin happens to the wrist but on the fly machines i went higher than usual. the pump was insane today, couldnt even pull my arms close. i felt i coulda went higher on weight, think the lico is kickin now, luvin it. oxy is still at 3 and looks like i have enough for the rest of this week so gonna hit the cardio hard.


    bench:
    185lbs x 8
    205 x 8
    245 x 8


    incline bench
    155lbs x 8
    195lbs x 8
    245lbs x 8


    decline bench
    155lbs x 8
    185lbs x 8
    225lbs x 8

    incline dumbells
    75lbs x 8
    85lbs x 8
    95lbs x 9

    incline dumbell flies
    50 x 8
    55 x 8
    60 x 8

    flat dumbells
    75lbs x 10
    85lbs x 10
    95lbs x 10

    fly machine
    3 sets, 8reps

    upper cable flies
    3 sets, 10 reps

    mid cable flies
    3 sets, 10 reps

    lower chest cable fly
    3 sets, 10 reps

    same ab workouts as usual
    if blow was characterized as a guy, consider me a homosexual :)
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    Day 27: Legs. everything is gettin back to normal great leg workout and great day. not doin cardio today cuz my legs are dead but biked to the gym so 7-8 miles there and back should be good. have some left over grilled chicken so gonna make a quesadilla with high fiber wheat tortilla. tortilla's suck but ill manage and protein shake always makes me feel better.

    bad news: gyno lump came back right nip and its killin me, hurt more than last time and feels a bit bigger. 2 weeks left of lico so maybe itll pass


    calf raises
    3 sets

    squats
    185 x 8
    205 x 8
    225 x 6

    leg press
    275 x 8
    305 x 8
    360 x 6
    calf rotation machine
    90 x 30
    100 x 30
    110 x 30

    rotary calf machine
    3 sets x 20-30 reps

    quad machine
    100 x 8
    120 x 8
    140 x 8

    single leg hamstring raises
    80 x 8
    90 x 8
    100 x 8
    if blow was characterized as a guy, consider me a homosexual :)
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    Wicked leg workout bro. I hope that gyno freaking vanishessss. What is a rotary calf machine? I don't think our gym has that one.
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    same here man, its killin me especially at night. this is it, its insane on the calves
    Name:  Rotary Calf.jpg
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    Oh damn that would be sick if we have one. I may check into that though. I love calve's. Ask JD I have lil calves. I get a lot of peopel asking me what I do for them. I train them maybe once every 5-6 weeks. I like taking 12-14 plates on leg press and keeping my tip toes at the bottom with most of the foot hanging out and do calf presses. Our gym is lame they don't like to purchase new equipment.
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    Quote Originally Posted by packers6211 View Post
    Oh damn that would be sick if we have one. I may check into that though. I love calve's. Ask JD I have lil calves. I get a lot of peopel asking me what I do for them. I train them maybe once every 5-6 weeks. I like taking 12-14 plates on leg press and keeping my tip toes at the bottom with most of the foot hanging out and do calf presses. Our gym is lame they don't like to purchase new equipment.
    lmaooo im sorry man. if it makes u feel better, i have weak calves and thighs. ever since i lost went on my cut last year and dropped so much fat, i cant get my legs formed at all. sucks cuz it makes me a hypocrite lol hate people with big upper body but weak legs and here i am seein one in the mirror
    if blow was characterized as a guy, consider me a homosexual :)
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    lol I'm kidding man I was waiting for JD to get on messing with him. I'm trying to cut up. I was 291 at only 5'5 which was way unhealthy. I changed the way I ate and lost 20lbs off that. Then I started taking Lean efx and got me down to 250. I had been struggling for over 15 months in the 240's and after my shoulder surgery, I forced myself to do a lot of cardio. I'm down to 227 today!! I measured my calves last year and where a hair under 19 inches. My hardest thing is trying to lean up. I still need to drop 20-30 more lbs. It's a real struggle for me. I'm trying to figure what's best for pusing my girl boobs in and shaping them up haha. I could be on girls gone wild.
    OG Avenger-HULK SMASHING TIME!

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    hahahah this guy. id suggest what i did but i dont ud hav the patience for it. took 9 months off from liftin due to shoulder injury, cut all carbs and did cardio everyday. dropped 20lbs first month then more and more started droppin but muscle went away and it was so hard not eating any carbs and i mean none. meat and cheese was it. dropped 60lbs total at the end and went from size 38 pants to 31. honestly, well worth the wait and never looked so lean. tits are nice man hahahah
    if blow was characterized as a guy, consider me a homosexual :)
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    Yeah bro see I'm doing the same thing as far as cardio. I've done 45 minutes every freaking day then lifting. They took an inch of bone spur off right shoulder. I rehab for 4 weeks, then started back at gym doing only cadrio. Then I third week I started back on natalus and db's. Funny thing is it's healing but only hurts on barbell presses and heavy db but never on shoulder day!!
    OG Avenger-HULK SMASHING TIME!

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    I think packers might have bigger calves than Jay Cutler lol

    Thats a pretty awesome machine, never seen one like that for calves.
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    Day 28: Shoulders. another great workout and great pump. lico is doin its thing but my libido is dead during the day but crazy during the morning, its strange. had a pretty euphoric feelin while lifting like i hit a bowl right before the gym, felt real relaxed and couldnt stop smiling but felt stringer so jumped the weight on a few things. slept good too at night.

    Shoulder barbell press(behind neck)
    135lbs x 8
    155lbs x 8
    185lbs x 8

    shoulder press(dumbells)
    70 x 8
    80 x 8
    85 x 10

    dumbell raises(horizontal)
    30 x 8
    35 x 8
    40 x 8

    Dumbell raises (vertical)
    30 x 8
    35 x 8
    40 x 8

    shoulder press machine
    160 x 10
    170 x 10
    180 x 8

    lying rear delt raise(dumbell)
    30 x 10
    35 x 15
    40 x 12

    reverse fly machine
    80 x 8
    90 x 8
    100 x 8

    single arm cable delt pulls(the lawnmower i call it)
    setting 6 x 8
    setting 7 x 8
    setting 8 x 8

    barbell shrug behind back
    155 x 15
    185 x 15
    225 x 15

    leverage shrug
    270x 15, turn around 10
    320 x 15, turn around 10
    320 x 15, turn around 10

    dumbell leaning forward shrug
    60 x 30
    70 x 25
    80 x 20
    if blow was characterized as a guy, consider me a homosexual :)
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    Day 29: back. another great workout today and the euphoric feeling again. idk what it is but its nice but also makin me feel a little light headed after the last set when i go heaviest. been noticing my vision goes a little white like im about to faint after my last set but i dont feel like fainting, just loose my vision for a few seconds. pump was there today and strength is up again. whole upper body is lookin leaner and dryer, my body always looks flexed now, luv it.

    warm up lat pull ups
    3 sets x 15

    close grip lat pull down
    10 x 10
    11 x 10
    12 x 10

    wide grip lat pull down
    11 x 10
    12 x 10
    13 x 10

    elevated cable rows
    9 x 10
    10 x 10
    11 x 10

    vbar pull down
    10 x 10
    11 x 10
    12 x 10


    lying t-bar row
    90 x 8
    100 x 8
    115 x 10

    leverage high row
    80 x 8
    90 x 8
    100 x 8

    seated cable rows(they put a new machine but doesnt clarify lbs just numbers)
    10 x 8
    11 x 8
    12 x 10

    dead lifts
    205 x 8
    225 x 8
    275 x 8
    if blow was characterized as a guy, consider me a homosexual :)
  33. Registered User
    wasme's Avatar
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    Quote Originally Posted by phatmike0704 View Post
    . lico is doin its thing but my libido is dead during the day but crazy during the morning, its strange.
    Noticed the exact same thing on erase. From about 3am on easy wood, etc...after about 11am libido was null...
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    Got to say it again VOLUME!!! Nice workouts brother! Loving this log every day may be one of the best I've ever been part of.
    OG Avenger-HULK SMASHING TIME!

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    Quote Originally Posted by packers6211 View Post
    Got to say it again VOLUME!!! Nice workouts brother! Loving this log every day may be one of the best I've ever been part of.
    Yeah, some of the loggers can really move weight and train hard, logs are looking awesome for detail
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
  36. Running with the Big Boys
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    Quote Originally Posted by packers6211 View Post
    Got to say it again VOLUME!!! Nice workouts brother! Loving this log every day may be one of the best I've ever been part of.
    Quote Originally Posted by JudgementDay View Post
    Yeah, some of the loggers can really move weight and train hard, logs are looking awesome for detail
    Agree with both of you. Nice work man really.
  37. Registered User
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    thanks guys, i dont half ass anything...except my cardio lol

    Day 30:
    rest. had work friday and was extremely dead when i finished. stopped by the gym after work an did 3 arm workouts and left right after lol got home around 8pm, popped 6mg of melatonin and knocked out till 10am, felt so good and sore.

    Day 31: arms. after such an amazing night of sleep, the gym was callin my name. felt a lot stronger than usual, felt a lot more focused and pumps were real nice. sad to say diet has been off for the past week since i had work, been hittin jimmy johns and subway up a few times. man havent had bread like that in so long. gyno isnt hurtin as it used to anymore, especially at night so this is good. body is lookin dryer and lookin fuller day by day.


    single arm dumbell curls
    40 x 8
    45 x 8
    50 x 8
    55 x 8

    straight bar curls
    90 x 10
    100 x 10
    110 x 8

    single arm hammer curls
    45 x 8
    50 x 8
    55 x 8

    arnold dumbell curls(keep forgetting what there called lol)
    45 x 8
    50 x 8
    55 x 8

    preacher curls
    95 x 8
    105 x 8
    115 x 8

    rope curls
    70 x 8
    80 x 8
    90 x 8

    overhead cable curl
    60 x 8
    65 x 8
    65 x 8

    double arm cable curl
    3 sets, doesnt have a certain weight on em

    Tri's

    skull crushers
    70 x 10
    80 x 10
    90 x 8

    cable one arm exten
    20 x 15
    30 x 15
    35 x 10

    cable one arm exten(reverse grip)
    20 x 20
    25 x 20
    30 x 15

    diamond push ups
    3 sets 50-70 reps each

    rope push down
    60 x 15
    65 x 12
    75 x 12
    if blow was characterized as a guy, consider me a homosexual :)
  38. Registered User
    phatmike0704's Avatar
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    Day 32: just did abs, 20min treadmill and went biking yesterday(15-17miles). arms were sore as hell so kept it simple today. everything is lookin good except lost some definition in the ab are due to the carbs i had all last week so so gonna up the cardio and another ab workout mite add to the routine. libido is still down during the night but not that bad, in the morning im hard as calculous.
    if blow was characterized as a guy, consider me a homosexual :)
  39. Registered User
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    I swear biceps are my weak point. I would kill to touch 50's for curls. Maybe one day lol. Solid workout man, and yeah I use to hate cardio til I had my shoulder surgery. Put me doing cardio only for 2-3 weeks and I've drop 22 lbs in 5 weeks.
    OG Avenger-HULK SMASHING TIME!

  40. Registered User
    phatmike0704's Avatar
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    Day 33: ​ Chest. made a big mistake earlier during the day and put a lot of hot sauce on my chicken for lunch and stomach was killin me all day and throughout the workout so skipped a few workouts. every time i did a set i had run to the bathroom and was in killer pain, i luv hot sauce but i get nasty ulcers from em so i trucked up. anyway i did the usual weight and i def no i coulda went higher so strength increased. will do chest again this week cuz i really wanna see what i could put up now. last day of OxyECA was today so will post final review and pics tomorrow, all i gotta say is i do miss it.

    Day 34: legs and abs. today was an awesome leg day, felt a lot stronger and pump was insane. luv that floating feeling u get when u finish a set. almosy fell down the stairs also lol. ankle isnt hurting anymore(knock on wood) so this is good. abs also felt pumped today. did somethin different today, instead of legs first then abs, i mixed em. honestly wasnt that bad of an idea, i always thought it would be worst cuz ur not concentrating on one body part and ur keepin ur body guessing but idk, felt great today but i do miss the energy boost from Oxy.
    if blow was characterized as a guy, consider me a homosexual :)
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