DJBeanPole Begins CUT PHASE 2: Erase Pro + DCP (unsponsored)

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    DJBeanPole Begins CUT PHASE 2: Erase Pro + DCP (unsponsored)


    Hopefully for most of you you've already been following my progress from my Alpha T2 log. This log picks up right where that one left off except I'm switching up the supplements! EC stack has been initiated as well

    The Workout: A 4 day split: Chest+Tris/Legs/Shoulders/Back+Bis 2 days on 1 day off. On my day off I will be doing cardio.

    Current Starting Weight: 230lbs

    Pictures will be posted each Friday of June so we can track current progress.

    Why am I doing this? Because I like getting opinions from you guys, so I can track my own progress, and so I can look good as hell for my fiance on our honeymoon !

    Need any more info? Check this out:

    DAMAGE CONTROL PROTOCOL

    ERASE PRO

    CHEST/TRIS (from 5/31)

    DB BENCHPRESS: 40x16,16 70x12 75x12,12 40x10

    DB INCLINE PRESS: 60x12,11,9

    BB DECLINE PRESS: 135x12,10,10

    DB PULLOVER: 50x12,12

    CABLE CROSSOVER: 30x12 40x12

    SKULLCRUSHERS: 75x12,10

    DIPS: BWx7,6 I need to remember to do these first when I hit tris

    TRICEP PUSHDOWN: 105x12,12

    [U]NO ATTACHMENT PULLEY PUSHDOWN/U]: 20x12,12

    MACHINE FLY: 135x20 for a nice burnout at the end

    No cardio was done during this time spent in the gym but my fiance convinced me to go with her to a cycling class later that evening that lasted an hour. Definitely sweat buckets. A ridiculous amount.

    Stay tuned,

    DJ
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    Damn man where has the time gone!

    Sorry for not updating recently. I've had a busy week and this one is just the same. I celebrated my bachelor party last weekend in Louisville and didn't get a chance to do any updating because I'm also closing on (selling) my house this Friday and I had packed up my computer and hadn't been to work to update from there either. So without further slacking, here we go!

    6/4: LEGS

    SQUAT: 135x10,10 160x8 185x6 200x6 225x3 Huge record breaker today. I was getting tired of trying to move the weight up for my best 10 rep count and I didn't think that was working quite as fast as I wanted it do so I decided it was time to see where I was in terms of lifting the heavy stuff and I was quite surprised... it felt so good and I was very proud of myself afterwards! 185 felt really easy and I wasn't sure if I should have just stopped there or kept going so I texted my weightlifting buddy and asked him what was next. He said try 200 for 5 which I smashed out 6, and then he said try 225 for 3 and I met that I was ecstatic! Couldn't believe it! Just keep setting the bar higher and higher !

    LEG PRESS: 135x15 225x12 315x10 405x6,6,6 Another record for weight and reps. Felt awesome and really made me feel the weight. 315 feels like a feather now.

    SEATED CALF RAISE: 125x20,20,20

    HAMSTRING CURLS: 125x12,12

    GLUTE-HAM RAISE: BW+30x12,12

    I then finished up by walking on the treadmill for 10 minutes at 3.7mph with a 2.5% incline to help get rid of the potential DOMS... which its now been two days since my leg day and the DOMS are starting to kick in but not as bad as they usually do. I would like to point out that I actually went to the gym twice on 6/4, the first time was to go in with the fiance because she likes me to do cardio with her. It was the first time I've been on a treadmill for almost a year and I ended up running 2.5 miles comfortably at 6.0mph and to be honest I probably could have chugged out more had I not been pressed for time. So I was actually impressed with myself in the lifts considering I had done mostly leg-involved cardio just hours before!
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    This is a good stack Watching [quietly].

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    Just a quick overall update: the diet has just been god awful. Moving from my house to the fiance's house has really stressed me out and I'm eating out more than I should. Once I get things all nice and settled I expect to be back on point. On that note the weight has hovered in the 227-230lbs range and once I get settled in and back on point with the diet I expect myself to reach my goal of (hopefully) 220lbs. I'm eating as healthy as I can when I can, but that is not always the case. The good thing to note however is that I'm not seeing the negativity reflected from this kind of eating, and I blame that on the combinations of supplements I am taking as well as Erase Pro and DCP. I'm actually noticing more vascularity than before, and a feeling of hardness that hasn't been there. I look more solid in the mirror and I swear that my gut has actually shrank slightly. There used to be a noticeable "bump" where the bottom abs would be and that has started to flatten out which I am thankful for. I can't wait to actually see the potential when the diet is back in good shape (feels kinda good to cheat though and this was all triggered by the bachelor party).

    6/5: SHOULDERS

    Best freaking day of my life in the gym. I had a GREAT workout. The pumps and vascularity was out of this world. I felt very accomplished when I was done and walked out exhausted, swole, and felt like a piece of steel! Could this be Erase Pro finally making its debut (this is day 7 of this phase), or is it Synthetic Supplements agmatine that I have started taking? Who knows. But I'm LOVING it. Now that I am in the second phase I'm starting to incorporate a little more cardio with my workouts. I typically do 2 days on, 1 day off, wash, rinse, repeat but now on my off days I'm going to be changing it up with all different types of cardio routines varying from running, rowing, cycling, and perhaps swimming. And if I'm dragged into the gym by the fiance for some extra cardio giving me a 2-a-day hitting up the gym... then by all means I welcome it. Phase 3 is going to be chalk full of cardio so I better get used to it

    BARBELL STANDING SHOULDER PRESS: 45x15 95x12,12,10

    SEATED DB SHOULDER PRESS: 50x12,12,10 (with 1 assisted rep) and 4 negatives Had a buddy with me today so I could crank out some negatives. That **** kills!

    SHRUGS: 135x20BB 90x12,12,12DB 135x20BB burnout

    FRONT ARM RAISE: 30x10,10

    LATERAL ARM RAISE: 25x10,10

    UPRIGHT ROWS: 30x12DB 40x10DB almost snapped my **** up (wrist) so I cut it short... was aiming for 12.

    REAR DELT FLYS: 10x12,12 machine 135x12,12 75x8 negatives

    PULLEY DELT RAISE: 30x10,8

    Today is the 6th and is an off day. I'm currently at work right now (nightshift) and tomorrow is supposed to be back/bis but I have to make a trip to my house again to continue cleaning/moving so I may just have to skip it I might not be able to get back into the gym until Saturday!!! Argh! Back/bis better be damn awesome if I take that much time off!

    We'll see... I'd at least like to sneak some cardio/ab work in.

    Current weight: 228lbs

    Stay tuned,

    DJ
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    Subbed bro!!!! Kill it!!!
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    Quote Originally Posted by punjabimunde View Post
    Subbed bro!!!! Kill it!!!
    Yea buddy. Figured I'd see you in here !
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    Nvr tried DCP bro but that stuff looks legit...I wanna give it a shot in future cut...so far how you feeling on it?? And you still trying to cut??? How much you trying to lose this time??
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    Quote Originally Posted by punjabimunde View Post
    Nvr tried DCP bro but that stuff looks legit...I wanna give it a shot in future cut...so far how you feeling on it?? And you still trying to cut??? How much you trying to lose this time??
    The goal for the cut was actually a 3 month goal that started in the beginning of May. I'm trying to get down to ~220lbs so I'm about 7-8lbs out from that. The lowest I think my weight came down to was 226 in May. Checked it last night and it was 228. So it fluctuates around there. I'm hoping with the help of DCP/EP and adding in more cardio that I'll start to see more weight loss while retaining the muscle mass.

    I still think its too early to tell how well DCP is doing but I am definitely noticing some changes... and I think I'm attributing them to Erase Pro more than anything because the feeling is very similar to how I felt when I took OG Erase. I just recently started noticing that I'm staying fuller/leaner/more vascular as the days go on, even on off days. I don't feel the sensation that I like to describe as the "warm belly" feeling when you eat something you know you shouldn't have. I'm not saying that I'm eating cheat meals all the time, but if I eat a snack wrap from McDonald's I'm usually feeling guilty on the inside and my body lets me know it by feeling all warm from the insulin surge. That effect has gone away. DCP is definitely there to help with fat loss/fat burning activation. I do feel VERY warm in the gym. I wear a hat when I workout and I usually soak right through that thing. DCP is the culprit there (and EC :P). So far I'm liking it!

    The plan this phase is to add more cardio during the off days. So for instance:

    Day 1: Chest/Tris
    Day 2: Legs
    Day 3: Cardio (used to be an off day)
    Day 4: Shoulders
    Day 5: Back/Bis
    Day 6: Cardio (used to be an off day)
    Repeat.

    On each of the lifting days I usually do a little cool-down cardio. Enough to keep my heartrate up around the 130-140s to build up a little sweat without going super-aerobic. Need to bump up the ab workouts to be more often as well, mixing it up between the doing stuff in the gym and doing routines at home.

    Good things to come for sure. Just need to get settled and have this stress eliminated.
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    And don't even get me started on Phase 3... that'll arrive in July. I'm actually considering changing up my diet plan slightly here based on Layne Norton's cutting diet starting the beginning of next week. I should be moved into the fiance's place and ready to stock up her fridge with my healthy goodies.
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    Quote Originally Posted by DJBeanPole
    And don't even get me started on Phase 3... that'll arrive in July. I'm actually considering changing up my diet plan slightly here based on Layne Norton's cutting diet starting the beginning of next week. I should be moved into the fiance's place and ready to stock up her fridge with my healthy goodies.
    Bro in past 8days I lost 10lbs...I'm eating rite and doing cardio 5days a week...20mins HIIT and 10mins walking on incline...my size looks the same but I look lean as fack...give HIIT a try you gonna love it....great for quick fat loss...just gotta watch your carbs, sugar and alcohol...you gonna get to your goals fast...
    "Difficult things take a long time, impossible things take a little longer."
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    Quote Originally Posted by punjabimunde View Post
    Bro in past 8days I lost 10lbs...I'm eating rite and doing cardio 5days a week...20mins HIIT and 10mins walking on incline...my size looks the same but I look lean as fack...give HIIT a try you gonna love it....great for quick fat loss...just gotta watch your carbs, sugar and alcohol...you gonna get to your goals fast...
    I've done HIIT in the past but I'm not sure its recommended during the EC stack... if anyone can chime in on that one I would appreciate it. Because running on the treadmill at a steady pace is boring as FFFF. LOL. I thought I read somewhere that HIIT+EC Stack was a no-no. I wouldn't mind it though. I really enjoyed HIIT when I did it. Gonna have to start sitting in my gym's sauna as well. That should help squeeze out some water weight.

    Carbs will be in check soon enough. I don't eat sweets at all (try to stay away from fructose especially). And alcohol I haven't drank in 2 months except for last weekend because it was my bachelor party and... come one lets be real its not like I wasn't going to drink at my OWN party. Haha!

    Back on TARGET!
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    Quote Originally Posted by DJBeanPole

    I've done HIIT in the past but I'm not sure its recommended during the EC stack... if anyone can chime in on that one I would appreciate it. Because running on the treadmill at a steady pace is boring as FFFF. LOL. I thought I read somewhere that HIIT+EC Stack was a no-no. I wouldn't mind it though. I really enjoyed HIIT when I did it. Gonna have to start sitting in my gym's sauna as well. That should help squeeze out some water weight.

    Carbs will be in check soon enough. I don't eat sweets at all (try to stay away from fructose especially). And alcohol I haven't drank in 2 months except for last weekend because it was my bachelor party and... come one lets be real its not like I wasn't going to drink at my OWN party. Haha!

    Back on TARGET!
    Yea I don't kno about HIIT and ECstack is a good idea...I'm sure somebody will answer your question...and I don't think doing couple of days will hurt....why it's not recommended?? I think I have to google this...

    And yea you gotta have on your own bachelor party...how it went??? Did you get some strippers for yourself??? Lol
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    Quote Originally Posted by punjabimunde View Post
    Yea I don't kno about HIIT and ECstack is a good idea...I'm sure somebody will answer your question...and I don't think doing couple of days will hurt....why it's not recommended?? I think I have to google this...

    And yea you gotta have on your own bachelor party...how it went??? Did you get some strippers for yourself??? Lol
    Well I know taking EC and then doing HIIT could probably lead to heartrate problems/BP issues right out of the gate. I think Mr. Cooper said it would be OK to wake up, do HIIT, and then dose the first EC afterwards. I may have to do that.

    Bachelor party was a success. It was also my dad's birthday on the 2nd so I wanted to incorporate him as well so the first thing we did was go golfing together (which for some reason I ****ing sucked ass I'm usually not that bad but holy hell worst golf game in awhile) with everyone, and then he and my youngest brother parted ways and the rest of us headed to Louisville. Definitely got our drink on. No strippers though. A lot of bachelorettes though that were fun to talk to. I was actually surprised at how clean Louisville was and how nice everyone was. Didn't run into one stuck up girl at all. My buddy and I were joking that here in Indy all the girls that are 6s think they are 9s-10s and act that way. Snotty, stuck up, think the world revolves around them. In Louisville the girls were actually buying me drinks (that never happens), and it was so easy to just talk to them/they'd come right up and talk to me. And the bros didn't seem to be interest in pea****ing or trying to start fights which happens all the time where the bars are that I used to go to in Indy. It was a pretty good time.

    No bad decisions were made
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    Quote Originally Posted by DJBeanPole

    Well I know taking EC and then doing HIIT could probably lead to heartrate problems/BP issues right out of the gate. I think Mr. Cooper said it would be OK to wake up, do HIIT, and then dose the first EC afterwards. I may have to do that.

    Bachelor party was a success. It was also my dad's birthday on the 2nd so I wanted to incorporate him as well so the first thing we did was go golfing together (which for some reason I ****ing sucked ass I'm usually not that bad but holy hell worst golf game in awhile) with everyone, and then he and my youngest brother parted ways and the rest of us headed to Louisville. Definitely got our drink on. No strippers though. A lot of bachelorettes though that were fun to talk to. I was actually surprised at how clean Louisville was and how nice everyone was. Didn't run into one stuck up girl at all. My buddy and I were joking that here in Indy all the girls that are 6s think they are 9s-10s and act that way. Snotty, stuck up, think the world revolves around them. In Louisville the girls were actually buying me drinks (that never happens), and it was so easy to just talk to them/they'd come right up and talk to me. And the bros didn't seem to be interest in pea****ing or trying to start fights which happens all the time where the bars are that I used to go to in Indy. It was a pretty good time.

    No bad decisions were made
    Ok found your answer...if you do HIIT first thing in morning and then dose your EC stack after an hour then I think it should be fine...and doing HIIT after dosing EC stack not recommended...do first thing in the morning like 2 or 3 days a week it will help you lose you fat fast...

    And dam look like you had really good time...well congrats again!!! Yea usually Cali girls think they the Sh1t lol...but they dumb also and easy to get lol...
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    Quote Originally Posted by punjabimunde View Post
    Ok found your answer...if you do HIIT first thing in morning and then dose your EC stack after an hour then I think it should be fine...and doing HIIT after dosing EC stack not recommended...do first thing in the morning like 2 or 3 days a week it will help you lose you fat fast...

    And dam look like you had really good time...well congrats again!!! Yea usually Cali girls think they the Sh1t lol...but they dumb also and easy to get lol...
    Well hell yea looks like I'm cleared for HIIT again! Yeaaaa! Just gonna have to build my tolerance back up to where it was before.

    Yea I can't stand girls like that. Especially the ones that are hot and know it and act like it. Turnoff for sure. My girl isn't dumb... I'm marrying me a nurse so girl's got some smarts !
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    Quote Originally Posted by DJBeanPole

    Well hell yea looks like I'm cleared for HIIT again! Yeaaaa! Just gonna have to build my tolerance back up to where it was before.

    Yea I can't stand girls like that. Especially the ones that are hot and know it and act like it. Turnoff for sure. My girl isn't dumb... I'm marrying me a nurse so girl's got some smarts !
    Lol yea...you work night shift or wat??? It's 3am here I'm about to pass out...
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    Quote Originally Posted by punjabimunde View Post
    Lol yea...you work night shift or wat??? It's 3am here I'm about to pass out...
    Yup night shift bro. I work 7P-7:30A. It's just after 6AM now. And I'm running on about 4 hours of sleep and probably close to 1g of caffeine throughout the day just to stay awake lol. Can't wait to hit the sack. Gonna pass out like a mofo.
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    Quote Originally Posted by DJBeanPole

    Yup night shift bro. I work 7P-7:30A. It's just after 6AM now. And I'm running on about 4 hours of sleep and probably close to 1g of caffeine throughout the day just to stay awake lol. Can't wait to hit the sack. Gonna pass out like a mofo.
    Lol hate night shifts...I did night shifts for couple of yrs nvr wanna do it again...I looked like sh1t and can't workout rite in gym...plus time between 4am to 6am I get so sleepy sometimes I just pass out lol...glad its over...Alrite bro I'm going Zzzz...talk to you later
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    Well today is another off day. Didn't have time to make it into the gym for anything. But I did sleep well so that was good. I'm at work now and the schedule for tomorrow goes like this:

    7:30AM - get off work
    8:15AM - arrive at fiance's house, unload carload of stuff from old house
    9:30AM - arrive at old house, load the car for the last and final ****ing time
    10:15AM - arrive at fiance's house, unload car
    10:30AM - I may actually go to the gym during this time and do some cardio work. Not sure. Either that or shower.
    1PM - Go to bank. Get cashier's check for closing.
    2PM - Close on the house.
    5:30PM - Meet DJ to discuss wedding playlist ****.
    ??? - Profit.

    Might just hit up the gym after all is said and done. Or just pass out. Either way Saturday will be the next day I actually go in to LIFT. 3 days off? FFFFUUU!!!
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    Quote Originally Posted by DJBeanPole
    Well today is another off day. Didn't have time to make it into the gym for anything. But I did sleep well so that was good. I'm at work now and the schedule for tomorrow goes like this:

    7:30AM - get off work
    8:15AM - arrive at fiance's house, unload carload of stuff from old house
    9:30AM - arrive at old house, load the car for the last and final ****ing time
    10:15AM - arrive at fiance's house, unload car
    10:30AM - I may actually go to the gym during this time and do some cardio work. Not sure. Either that or shower.
    1PM - Go to bank. Get cashier's check for closing.
    2PM - Close on the house.
    5:30PM - Meet DJ to discuss wedding playlist ****.
    ??? - Profit.

    Might just hit up the gym after all is said and done. Or just pass out. Either way Saturday will be the next day I actually go in to LIFT. 3 days off? FFFFUUU!!!
    Sleep is also good for body...rest make your muscle grow as well and after a good day rest you hit gym it feels amazing...more strength and you just wanna keep going for hrs lol...relax and get good rest and then kill it like you nvr did
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    Quote Originally Posted by punjabimunde View Post
    Sleep is also good for body...rest make your muscle grow as well and after a good day rest you hit gym it feels amazing...more strength and you just wanna keep going for hrs lol...relax and get good rest and then kill it like you nvr did
    Blah! Sleep will have to wait until Friday night. I'm going to be up for at least 24+hrs at that point. So Saturday in the gym should be very interesting. Sometime tomorrow I'll throw down some Craze and do some treadmill action. At least Craze will wake me up and make me feel like I could run forever
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    Alright fellas (and lady),

    After a long hiatus I have returned to the gym. I was out for something like what, 5 days! Couldn't believe it. I ALMOST went last night to do some cardio with my girl but I was so damn tired. I think I stayed up like 30+ hrs yesterday. But on the upshot the house is sold, I've moved in and settled somewhat into the fiance's house, and I've got my diet back on its usual routine! Woohoo! Still have to work 3 more nights in a row before my next break but that didn't stop me from getting into the gym today before I headed to work. So here is the work I put in today!

    June 9th (HAPPY 6'9" DAY EVERYONE!!!! BACK/BIs

    As usual bolded items represent PRs, either by weight or reps.

    DEADLIFT: 135x15 225x15 275x12 315x8 355x3 385x1 I attempted 405 before the 385 but I just couldn't get the weight to go above my ankles. The next time I do my back workout will be with my usual weightlifting partner and he said I could use his chalk/belt if need be so I'm hoping next time I pop the 400lbs cherry. I almost gave up after that but knew I needed to beat my previous PR of 380 so I slammed that sucker. Felt real good. A lot of volume!

    BENT OVER ROW: 105x12 115x12 125x12 Movin' on up!

    ONE ARM DB ROW: 65x12,8,8

    SEATED ROW (NARROW): 120x12,10

    DEADHANG PULLUPS: BW-105x12,12

    LAT PULLDOWNS: 115x10,10

    BARBELL CURL: 80x12,6 DB burnout 25x12

    HAMMER CURL: 35x10,10

    My arms were so swollen after this workout that it hurt just to bend my arm to open my car door. And the pumps started after I moved on the accessory work doing the rows/pullups since they incorporate the biceps a little. Felt great. Definitely felt great deadlifting as much as I did! I knew going into the gym today that I wanted to bust up a PR, and it really carried over into a lot of the exercises. There is bolding going on ALL over the place! Making ALL TYPES OF GAINS!

    Went home, took my postworkout, and finished it up with a 15minute ab routine. Starting this week I'll begin incorporating some HIIT first thing in the morning and then return to the gym later to do my weight routine. Off days will either be HIIT or regular cardio, depending on how I feel. Definitely excited to be starting HIIT again (doing this before popping the first dose of EC, of course).

    Pre-workout weight: 228lbs. Nice. I figured I'd be in the 30s again. 8lbs to go!

    Stay tuned... tomorrow is chest/tris...

    DJ
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    Quote Originally Posted by DJBeanPole
    Alright fellas (and lady),

    After a long hiatus I have returned to the gym. I was out for something like what, 5 days! Couldn't believe it. I ALMOST went last night to do some cardio with my girl but I was so damn tired. I think I stayed up like 30+ hrs yesterday. But on the upshot the house is sold, I've moved in and settled somewhat into the fiance's house, and I've got my diet back on its usual routine! Woohoo! Still have to work 3 more nights in a row before my next break but that didn't stop me from getting into the gym today before I headed to work. So here is the work I put in today!

    June 9th (HAPPY 6'9" DAY EVERYONE!!!! BACK/BIs

    As usual bolded items represent PRs, either by weight or reps.

    DEADLIFT: 135x15 225x15 275x12 315x8 355x3 385x1 I attempted 405 before the 385 but I just couldn't get the weight to go above my ankles. The next time I do my back workout will be with my usual weightlifting partner and he said I could use his chalk/belt if need be so I'm hoping next time I pop the 400lbs cherry. I almost gave up after that but knew I needed to beat my previous PR of 380 so I slammed that sucker. Felt real good. A lot of volume!

    BENT OVER ROW: 105x12 115x12 125x12 Movin' on up!

    ONE ARM DB ROW: 65x12,8,8

    SEATED ROW (NARROW): 120x12,10

    DEADHANG PULLUPS: BW-105x12,12

    LAT PULLDOWNS: 115x10,10

    BARBELL CURL: 80x12,6 DB burnout 25x12

    HAMMER CURL: 35x10,10

    My arms were so swollen after this workout that it hurt just to bend my arm to open my car door. And the pumps started after I moved on the accessory work doing the rows/pullups since they incorporate the biceps a little. Felt great. Definitely felt great deadlifting as much as I did! I knew going into the gym today that I wanted to bust up a PR, and it really carried over into a lot of the exercises. There is bolding going on ALL over the place! Making ALL TYPES OF GAINS!

    Went home, took my postworkout, and finished it up with a 15minute ab routine. Starting this week I'll begin incorporating some HIIT first thing in the morning and then return to the gym later to do my weight routine. Off days will either be HIIT or regular cardio, depending on how I feel. Definitely excited to be starting HIIT again (doing this before popping the first dose of EC, of course).

    Pre-workout weight: 228lbs. Nice. I figured I'd be in the 30s again. 8lbs to go!

    Stay tuned... tomorrow is chest/tris...

    DJ
    Never heard 6 9 day.

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    That's a lot of PRs in one session

    Progress is going well so far!

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    Quote Originally Posted by AaronJP1

    Never heard 6 9 day.

    Lol just a little inside joke w my friends due to my height. We used it as an excuse to party or cookout. Grew outta that phase ;-)
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    Quote Originally Posted by Rosie Chee
    That's a lot of PRs in one session

    Progress is going well so far!

    ~Rosie~
    Thanks Rosie!

    Always on the hunt for the PRs!
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    Quote Originally Posted by DJBeanPole
    Alright fellas (and lady),

    After a long hiatus I have returned to the gym. I was out for something like what, 5 days! Couldn't believe it. I ALMOST went last night to do some cardio with my girl but I was so damn tired. I think I stayed up like 30+ hrs yesterday. But on the upshot the house is sold, I've moved in and settled somewhat into the fiance's house, and I've got my diet back on its usual routine! Woohoo! Still have to work 3 more nights in a row before my next break but that didn't stop me from getting into the gym today before I headed to work. So here is the work I put in today!

    June 9th (HAPPY 6'9" DAY EVERYONE!!!! BACK/BIs

    As usual bolded items represent PRs, either by weight or reps.

    DEADLIFT: 135x15 225x15 275x12 315x8 355x3 385x1 I attempted 405 before the 385 but I just couldn't get the weight to go above my ankles. The next time I do my back workout will be with my usual weightlifting partner and he said I could use his chalk/belt if need be so I'm hoping next time I pop the 400lbs cherry. I almost gave up after that but knew I needed to beat my previous PR of 380 so I slammed that sucker. Felt real good. A lot of volume!

    BENT OVER ROW: 105x12 115x12 125x12 Movin' on up!

    ONE ARM DB ROW: 65x12,8,8

    SEATED ROW (NARROW): 120x12,10

    DEADHANG PULLUPS: BW-105x12,12

    LAT PULLDOWNS: 115x10,10

    BARBELL CURL: 80x12,6 DB burnout 25x12

    HAMMER CURL: 35x10,10

    My arms were so swollen after this workout that it hurt just to bend my arm to open my car door. And the pumps started after I moved on the accessory work doing the rows/pullups since they incorporate the biceps a little. Felt great. Definitely felt great deadlifting as much as I did! I knew going into the gym today that I wanted to bust up a PR, and it really carried over into a lot of the exercises. There is bolding going on ALL over the place! Making ALL TYPES OF GAINS!

    Went home, took my postworkout, and finished it up with a 15minute ab routine. Starting this week I'll begin incorporating some HIIT first thing in the morning and then return to the gym later to do my weight routine. Off days will either be HIIT or regular cardio, depending on how I feel. Definitely excited to be starting HIIT again (doing this before popping the first dose of EC, of course).

    Pre-workout weight: 228lbs. Nice. I figured I'd be in the 30s again. 8lbs to go!

    Stay tuned... tomorrow is chest/tris...

    DJ
    Great workout brother!!! Lots of PRs...I hope you keep breaking PRs everyday...and I'm excited to see how HIIT will treat you bro...I love HIIT cardio and it really helping me lose weight fast and I kno it's gonna help you too...and don't forget to stretching before doing HIIT...you can also get injured coz your legs not use to it...keep it up brother!!!!
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    Quote Originally Posted by punjabimunde View Post
    Great workout brother!!! Lots of PRs...I hope you keep breaking PRs everyday...and I'm excited to see how HIIT will treat you bro...I love HIIT cardio and it really helping me lose weight fast and I kno it's gonna help you too...and don't forget to stretching before doing HIIT...you can also get injured coz your legs not use to it...keep it up brother!!!!
    Good advice with the stretching... I'm really bad about that. What kind of HIIT do you do? Like what does your typical sprint/run/walk look like? I used to do a walk on the treadmill warmup at like 3.5mph for a few minutes to get my headphones/iPod set up, then I'd run at about 6mph pace for 5 mins, sprint at 7.5 or 8.0mph for 1 minute, then back to 6mph for 2, sprint 1, repeat for 10-12 whatever I felt like...

    Does that even qualify as HIIT?
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    Quote Originally Posted by DJBeanPole

    Good advice with the stretching... I'm really bad about that. What kind of HIIT do you do? Like what does your typical sprint/run/walk look like? I used to do a walk on the treadmill warmup at like 3.5mph for a few minutes to get my headphones/iPod set up, then I'd run at about 6mph pace for 5 mins, sprint at 7.5 or 8.0mph for 1 minute, then back to 6mph for 2, sprint 1, repeat for 10-12 whatever I felt like...

    Does that even qualify as HIIT?
    Well first of all I stretch my feet move a little bit round you kno...then I walk for 7mins at the speed of 3.5 and incline all the way which is 15.0...after 7mins walking next 20mins I do HIIT...I run at highest speed at 10.0 and sometimes I start getting tired so I run at 9.0 for one min and then one min walking at 3.5speed...then repeat same for 20mins...I always run sprint at speed above 9.0
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    Quote Originally Posted by DJBeanPole View Post
    Good advice with the stretching... I'm really bad about that. What kind of HIIT do you do? Like what does your typical sprint/run/walk look like? I used to do a walk on the treadmill warmup at like 3.5mph for a few minutes to get my headphones/iPod set up, then I'd run at about 6mph pace for 5 mins, sprint at 7.5 or 8.0mph for 1 minute, then back to 6mph for 2, sprint 1, repeat for 10-12 whatever I felt like...

    Does that even qualify as HIIT?
    If you're doing intervals, then yes, that is HIIT (i.e. high intensity interval training).

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    Quote Originally Posted by Rosie Chee

    If you're doing intervals, then yes, that is HIIT (i.e. high intensity interval training).

    ~Rosie~
    Should I run/sprint or walk/sprint like PJ?

    Usually it went like:

    Warmup: 3 minutes @ 3.5mph
    Warmup: 5 minutes @ 6.0mph
    Sprint: 1 minute @ 8mph
    Jog: 2 minute @ 6mph
    Repeat sprinting/jogging for about 20 minutes and then cooldown with another walk at the end...

    Thx Rosie
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    Great job on the PR's DJ
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    Quote Originally Posted by BPjohn123
    Great job on the PR's DJ
    Thank you sir! Just woke up, eating, waiting, and to the gym for more PRs with chest/tris!
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    Quote Originally Posted by DJBeanPole View Post
    Should I run/sprint or walk/sprint like PJ?

    Usually it went like:

    Warmup: 3 minutes @ 3.5mph
    Warmup: 5 minutes @ 6.0mph
    Sprint: 1 minute @ 8mph
    Jog: 2 minute @ 6mph
    Repeat sprinting/jogging for about 20 minutes and then cooldown with another walk at the end...

    Thx Rosie
    You can do it outside - sprinting here re efforts and jogging between (I do anyways).

    If on the treadmill - set the speed for something that literally has you sprinting and close to wanting to stop just before you get to the end of your effort each time and then "jump off" and rest between (also what I do if on the treadmill).

    In the end, what you do is really up to you, whether you go easy or just stop between efforts.

    ~Rosie~
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    Today was just god damn awful and very discouraging. I'm not quite sure what happened. I'm not sure if it was because I didn't give myself enough time in between eating and lifting, or the fact that I've got my diet back in check so I'm not eating as much junk/taking in as much carbs, etc. but today the strength was just not there. The energy was there, very high in fact, and I was sweating balls in the gym like a madman... completely soaked my hat, shirt, and arms... but I was having all kinds of trouble. I still set some PRs for the tris but I really wanted some focus on the chest but I biffed it. Time to deload a little bit and go at it again! Next time I will get you! ARGH!

    June 10th: CHEST/TRIS

    Weight: 228lbs (holding steady... I'm expecting this to drop in the next few weeks as I begin to turn the cardio up)

    DB FLAT BENCH PRESS: Warmup BB 135x15,15 (this may have been a strength killer here) 80x10,8,5 40x12 I was really hoping to get 80x12,12,12 since last time I did chest I hit 75x12,12 and figured it was time to go up. Only hitting 5 reps on the last set tells me I was not prepared for that weight so its time to come back down, refigure the gameplan, and go again. I actually don't mind dropping the weight because I feel that sometimes when we go heavy we are just thinking about pushing the weight up any way we can rather than actually focusing on the stretch and really recruiting in all the muscle we can to finish the rep. I think next week I'll go for 70s and see how those feel. Tried not to let it discourage me but damn...

    INCLINE DB PRESS: 60x9 WTF last week the first set I hit 12,11,9 with 60s so I said the hell with this and dropped weight 50x9,10,10 Now this is going to sound strange... Yes I wasn't lifting as heavy as last week, but my body felt fantastic. The stretch felt really good, I was squeezing it out on every rep, and felt very "on." Less "lets get this heavy ass weight up" and more "lets get that mind-muscle connection going strong and really work on the form and stretch." When I was done with the reps I had a good pump going and my skin felt very stretched out and exhausted. I almost want to blame this on not recovering all the way from yesterdays back/tri workout but I'm not sure. I didn't feel good mentally that I wasn't lifting as heavy, but physically I felt pretty awesome. Very odd

    DB FLYS: 25x12 30x12

    CABLE FLYS0: 40x10,8 30x12

    MACHINE FLYS: 120x12,12 90neg x12

    Strange as it sounds... when I doing the pectoral accessory movements I feel like I'm not getting anything out of them at all, whether it be DB flys, crossovers, machine... I just feel like I'm not quite doing something right. I remember doing DB flys years ago with much lighter weight and feeling like my pecs were going to explode. Now... not so much. I know tomorrow I'll wake up tomorrow and I'll be sore... but makes me think...

    TRICEP DIPS: BWx8,9,12 lol reverse superset???

    SKULLCRUSHERS: Really the highlight of the day! 80x12,9 50x15 omg felt so good triceps felt huge and ERECT!

    TRICEP PUSHDOWN: 110x12,12 70x8

    NO ATTACHMENT PULLEY PUSHDOWN: 20x12,12

    So it was a so-so day. The triceps were ready to get into the action but the chest was like pffft. Felt very blah. I usually get up, eat, wait 2 hours, throw down the preworkout and head to the gym. Today because of working last night and having to work tonight I woke up at 1PM, ate around 1:30PM, waited an hour, and then left... so I'm not sure whats up. But I will tell ya what when I woke up today I looked at myself in the mirror and was impressed with what I saw (yes I'm tooting my own horn here). I just felt very solid. No flabby areas, looked full and pumped already without having worked out. Back wasn't sore either!

    Tomorrow is going to be an off day but I'm getting in the gym and doing some HIIT. I may take 2 days off in a row to help line up my lifting schedule with my weightlifting partner who wants to do Back/Bis on Saturday (if I stayed on schedule Back/Bis would be Friday). So perhaps 2 cardio days in a row? Maybe HIIT tomorrow and a cycling class Tuesday!

    We shall see. I'm not really discouraged about today because I felt very good about myself and how I felt physically. Just need to space it out a little between meal and workout. And I'm not eating crap anymore... switched back into my good diet !

    Stay tuned! I forgot to take pics Friday and didn't really want to because I was out for 5 days so I'll have some this week for sure. My arms/shoulders looked cut as hell when I was deadlifting yesterday and I was surprised! I'm seeing veins in new places all the time!

    DJ!!!
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    Quote Originally Posted by Rosie Chee View Post
    You can do it outside - sprinting here re efforts and jogging between (I do anyways).

    If on the treadmill - set the speed for something that literally has you sprinting and close to wanting to stop just before you get to the end of your effort each time and then "jump off" and rest between (also what I do if on the treadmill).

    In the end, what you do is really up to you, whether you go easy or just stop between efforts.

    ~Rosie~
    Thanks for the input Rosie! If I was going to do it outside (which I wouldn't mind) it would have to be much later in the evening or very early in the morning because its been getting hot here lately! I think it was 90 outside and muggy as hell

    I think tomorrow will be treadmill day. I know my "maintenance" pace is 6mph. I could run that for days. The real question will be where should I set the pace for the sprint? 8? 8.5? 9? Guess I'll find out tomorrow. I like continuing the jog in between sprints to help go further for distance as well as continue the calorie burn. But hell, who knows, I haven't done it in so long I might have to do the "jump off" maneuver !

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    Quote Originally Posted by DJBeanPole View Post
    Thanks for the input Rosie! If I was going to do it outside (which I wouldn't mind) it would have to be much later in the evening or very early in the morning because its been getting hot here lately! I think it was 90 outside and muggy as hell

    I think tomorrow will be treadmill day. I know my "maintenance" pace is 6mph. I could run that for days. The real question will be where should I set the pace for the sprint? 8? 8.5? 9? Guess I'll find out tomorrow. I like continuing the jog in between sprints to help go further for distance as well as continue the calorie burn. But hell, who knows, I haven't done it in so long I might have to do the "jump off" maneuver !

    DJ
    No worries I know what you mean about the heat - when I was in Texas last year, I was doing them in the middle of the day (when I could get a little time, basically) and it was killing me, barely able to breathe (although my blood condition doesn't help with that either and is the primary problem).

    I can't tell you where to start. Just set it at something and if after your first effort it was too easy, set it higher for your next one. If you're on the treadmill, jogging between can be eh, simply because you have to decrease and then increase the pace again - easier IMO to just stop (leave the treadmill going at your effort pace) between efforts, and just decrease recovery time.

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    Quote Originally Posted by DJBeanPole
    Today was just god damn awful and very discouraging. I'm not quite sure what happened. I'm not sure if it was because I didn't give myself enough time in between eating and lifting, or the fact that I've got my diet back in check so I'm not eating as much junk/taking in as much carbs, etc. but today the strength was just not there. The energy was there, very high in fact, and I was sweating balls in the gym like a madman... completely soaked my hat, shirt, and arms... but I was having all kinds of trouble. I still set some PRs for the tris but I really wanted some focus on the chest but I biffed it. Time to deload a little bit and go at it again! Next time I will get you! ARGH!

    June 10th: CHEST/TRIS

    Weight: 228lbs (holding steady... I'm expecting this to drop in the next few weeks as I begin to turn the cardio up)

    DB FLAT BENCH PRESS: Warmup BB 135x15,15 (this may have been a strength killer here) 80x10,8,5 40x12 I was really hoping to get 80x12,12,12 since last time I did chest I hit 75x12,12 and figured it was time to go up. Only hitting 5 reps on the last set tells me I was not prepared for that weight so its time to come back down, refigure the gameplan, and go again. I actually don't mind dropping the weight because I feel that sometimes when we go heavy we are just thinking about pushing the weight up any way we can rather than actually focusing on the stretch and really recruiting in all the muscle we can to finish the rep. I think next week I'll go for 70s and see how those feel. Tried not to let it discourage me but damn...

    INCLINE DB PRESS: 60x9 WTF last week the first set I hit 12,11,9 with 60s so I said the hell with this and dropped weight 50x9,10,10 Now this is going to sound strange... Yes I wasn't lifting as heavy as last week, but my body felt fantastic. The stretch felt really good, I was squeezing it out on every rep, and felt very "on." Less "lets get this heavy ass weight up" and more "lets get that mind-muscle connection going strong and really work on the form and stretch." When I was done with the reps I had a good pump going and my skin felt very stretched out and exhausted. I almost want to blame this on not recovering all the way from yesterdays back/tri workout but I'm not sure. I didn't feel good mentally that I wasn't lifting as heavy, but physically I felt pretty awesome. Very odd

    DB FLYS: 25x12 30x12

    CABLE FLYS0: 40x10,8 30x12

    MACHINE FLYS: 120x12,12 90neg x12

    Strange as it sounds... when I doing the pectoral accessory movements I feel like I'm not getting anything out of them at all, whether it be DB flys, crossovers, machine... I just feel like I'm not quite doing something right. I remember doing DB flys years ago with much lighter weight and feeling like my pecs were going to explode. Now... not so much. I know tomorrow I'll wake up tomorrow and I'll be sore... but makes me think...

    TRICEP DIPS: BWx8,9,12 lol reverse superset???

    SKULLCRUSHERS: Really the highlight of the day! 80x12,9 50x15 omg felt so good triceps felt huge and ERECT!

    TRICEP PUSHDOWN: 110x12,12 70x8

    NO ATTACHMENT PULLEY PUSHDOWN: 20x12,12

    So it was a so-so day. The triceps were ready to get into the action but the chest was like pffft. Felt very blah. I usually get up, eat, wait 2 hours, throw down the preworkout and head to the gym. Today because of working last night and having to work tonight I woke up at 1PM, ate around 1:30PM, waited an hour, and then left... so I'm not sure whats up. But I will tell ya what when I woke up today I looked at myself in the mirror and was impressed with what I saw (yes I'm tooting my own horn here). I just felt very solid. No flabby areas, looked full and pumped already without having worked out. Back wasn't sore either!

    Tomorrow is going to be an off day but I'm getting in the gym and doing some HIIT. I may take 2 days off in a row to help line up my lifting schedule with my weightlifting partner who wants to do Back/Bis on Saturday (if I stayed on schedule Back/Bis would be Friday). So perhaps 2 cardio days in a row? Maybe HIIT tomorrow and a cycling class Tuesday!

    We shall see. I'm not really discouraged about today because I felt very good about myself and how I felt physically. Just need to space it out a little between meal and workout. And I'm not eating crap anymore... switched back into my good diet !

    Stay tuned! I forgot to take pics Friday and didn't really want to because I was out for 5 days so I'll have some this week for sure. My arms/shoulders looked cut as hell when I was deadlifting yesterday and I was surprised! I'm seeing veins in new places all the time!

    DJ!!!
    Good job on the skull crushers.
    Either way regarding chest you get there, not a bad idea to use a challenging weight for a couple more reps than to do heavy for less reps and struggle with it. You have the right mind frame so you'll be alright. Keep up the good work.
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    Celorza's Avatar
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    Ok no more lurking around...can I get a WHAT WHAAAAT!?? Sub suuuub ! Kill it brosef! You are one brave man with good principles , if you can take on marriage without PH/DS you can sure as hell get this cut done!
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    Quote Originally Posted by Celorza View Post
    Ok no more lurking around...can I get a WHAT WHAAAAT!?? Sub suuuub ! Kill it brosef! You are one brave man with good principles , if you can take on marriage without PH/DS you can sure as hell get this cut done!
    **** yea bro about time you came in here. That's what she said!

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    The lurkers need to come in and post up. You guys are really what motivates me! And I have made the decision to not try PH/DS as of yet. Once I reach my potential only then will it even become an IDEA

    June 11th: CARDIO

    I wanted to do HIIT today but my fiance convinced me to do cycling with her and I'm glad I did. Exercising is one of the ways we get to spend time together... besides she rode on the bike in front of me and the view was rather pleasant Besides I feel like when I get into the gym it helps give her motivation as well. She's been to the gym every day this week hitting the treadmill and busting her own PRs with distance and I'm very proud of her! She's also working on getting in shape for the honeymoon and I've really started to notice. Too bad there is no fooling around to be had ! Tomorrow is HIIT for sure. Can't wait.

    Stay tuned,

    DJ
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