LG SCIENCE STACK PH17/PH19 LOG/REVIEW by OzGuy

OzGuy

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Ok guys, so for about the next 6 weeks I will be running LG sciences PH17 & PH19 stacked, with the intention of sharing my experiences in a detailed log. I will include my current stats so as to compare with results at the end. This will be my first log/review on this forum so will try to make it as informative as possible yet painless at the same time.
Background info, Im 38yrs old, been lifting on and off since i was 16, live in Australia and spent last 14yrs in the Defence Force.
Injuries are damage to L4/L5 disc and vertebrae problems and S1 joint (from service), torn trap from right shoulder along with dislocation- cartlidge cut from both knees, still give me some problems.

Cheers
 
BigMikeC

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Your the man bro! Appreciate the log! What other supps will you be using? Protein, creatine, pwo, etc?
 
OzGuy

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Current stats and supps

Ok so here's my current stats-
R bicep- 15 5/8 inch
L bicep- 15 1/4 inch
R thigh- 22 1/2 inch
L thigh- 22 1/2 inch
R calf- 15 inch
L calf- 15 inch
waist - 34 inch
delt width- 19 inch
forearms- 12 1/2 inch
Weight - 176 lbs
bodyfat- 8.5% acording to sequoia defender bf calipers

Supps-
LG Science PH17 & PH19
Scivaton Xtend
DS Craze
Muscle pharm creatine
Whey protein- curently Protowhey from BNRG
milk thistle
keeping these to the basics to assess the PH17 & 19
 
OzGuy

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Day 1
workouts-
0830- gsp rushfit circuit

1630 - Delts
seated laterals
1 x 12, 12kg (26.4lbs)
5 x 12, 14kg (30.8lbs)

seated bbell press
1 x 10, 50kg (110lbs)
1 x 10, 55kg (121lbs)
1 x 10, 60kg (132lbs)
1 x 10, 65kg (143lbs)

rear delt flye
3 x 10, 12kg (26.4lbs)

0720- PH17 & 19 @ 2.5ml each, 1 serv protowhey
1000- protein bar
1145 - PH17 & 19 @2.5ml ea, 1 1/2 serv protowhey, 1 banana
1300- protein bar
1500- PH17 & 19 @ 2.5ml ea
1550- craze, 5g MP creatine
1730- post w/o 2 servs protowhey
1800- PH17 & 19 @2ml ea
1820- Chicken breast burger-homemade
2130- 2 servs protowhey

spent the day away from home so meals werent the best
havent done delts in a while so was really just a breakin session
All workouts will be done at home in garage with set of Dbs and Bbell as well
 
OzGuy

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Day 2
Meal/supp log-
0830am
PH17 & 19 @2.5ml ea
1 serv xtend
2 servs protowhey

10am
6 eggs with 3 yolks
1 med tomato
cup coffee

1115am
PH17 & 19 @ 2.6ml ea.

1pm
200g tuna with spinach salad

3pm
granola bar
1 1/2 serv protowhey

5pm
PH17 & 19 @ 2.5ml ea.
craze + xtend

workout 530pm - 630pm

7pm
1 serv protowhey
chicken ceaser salad

930pm
PH17 & 19
4 egg whites + 1 serv protowhey

Workouts- 545pm - 630pm
Chest-
Flat BB Bench
1 x 6, 198lbs
1 x 6, 209lbs
1 x 6, 215lbs
1 x 5, 220lbs
dropset to
1 x 20, 110lbs

Incline DB press
1 x 6, 77lb dbs
2 x 8, 72lb dbs
dropset
1 x 8, 72lb dbs
1 x 8, 50lb dbs

Incline Flye
2 x 8, 50lb dbs

DB Pullover
3 x 12, 50lb db

Workout wasnt to bad and right shoulder was feeling ok, better than usual-no clicking or crunching
 
OzGuy

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Have a couple more days to log yet so any input where my logs could be improved upon don't hesitate to let me know

cheers
 
xR1pp3Rx

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look pretty detailed to me.. dont do anymore than you feel nessessary!
 
BigMikeC

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Looks good so far. Maybe a before pic? And whats your goal? Diet seems like your trying to drop weight or recomp?
 
OzGuy

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Goal is to add muscle but shed a little bf, found in the past that I respond better to high protein with moderate fat and carb, this is the first week been able to do some decent workouts due to work shifts constantly changing which screws the diet and sleep around, but on vacation in 2 days for next 5 weeks which will help, once new phone arrives I will post some pics, also at beginning I was 81.5kg, now down to 80.3 kg
 
BigMikeC

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Sounds good. I like doing a recomp after my bulk once a year. Get everything tight again. High protien high fat works best for me low carb. This contest prep im going to go keto. That 5 weeks vacation will help you really able to focus in the gym.
 
OzGuy

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5 weeks off sure will BigMike, sick of living on 4-5 hrs sleep a night, kills everything
Anyway on Days 3 and 4 didn't do any workouts, woke up early moning on day 3 and could feel weakness in the lower back with pins and needles down leg, only option I had was to rest it up, cause was disc and vertebrae putting pressure on sciatic nerve.

Still took the PH17 & 19 4 times a day @ 2.5ml ea.
Meals were clean with chicken, brown rice, oats,blue berries, veg and few eggs
 
OzGuy

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Day 5- 11 Dec 12

Meals/supps
5am
PH17 & PH19 @ 2.5ml ea
40g Oats + 1 serv protowhey
2 boiled eggs

7am
1 serv xtend

930am
PH17 & PH19 @ 2.5ml ea
5 boiled eggs-3 yolks
1/2 chicken breast
1/2 grape fruit

12pm
200g tuna+2eggs in spinach salad

2pm
1hr Gaelic football

3pm
1 serv xtend+serv protowhey
PH17 & 19 @ 2.5ml ea

4pm- pre-w/o
craze+5g MP creatine

6pm
200g chicken breast, broccoli, cauliflower and 150g sweet potato

10pm
serv protowhey+4 boiled eggs, 1 yolk
PH17 & 19 @ 2.5 ml ea

Workouts
440am-ab circuit

430pm-Back
DB pullover
1 x 10, 71.5lbs
1 x 8, 93.5lbs
1 x 8, 99lbs
DB Row
1 x 10, 99lbs
1 x 8, 104.5lbs
1 x 6, 110lbs
1 x 6, 115.5lbs
Barbell row
1 x 6, 220lbs
1 x 6, 231lbs
1 x 5, 236.5lbs
Dropset
1 x 10, 198lbs
1 x 10, 154lbs
1 x 20, 110lbs

Felt the PH17 really kick in today, could feel my body core temp rise in the morning to almost a sweat
Workout was pretty good, felt strong and focused. havent felt any soreness as of yet, pleased about that
 
OzGuy

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Day 6- 12 Dec 12

Meals and supps for today were same as yesterday except for lunch which was 250g ground beef with spinach salad and half grapefruit

Workout- Delts
Seated DB press
1 x 8, 71.5lbs
1 x 8, 77lbs
1 x 6, 82.5lbs

Press behind neck
2 x 10, 132lbs

Seated DB laterals
1 x 10, 26.5lbs
1 x 10, 32lbs
1 x 10, 37.5lbs
1 x 6, 43lbs with dropset to 1 x 15, 26.5lbs


Superset-
Rear DB laterals-3 x 10, 30lb DBs
DB Shrugs- 3 X 10, 100LB DBs
45 degree bench BBell shrug- 3 x 10, 145lbs

So far have been enjoyed using the PH17 & 19, recovery is great and have barely felt any soreness, really keen to see end results
 
OzGuy

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Day 6- Arms

DAY 7- NOT DAY 6

Meals/supps
5am-
PH17 & 19@ 2.5ml ea
40g oats+40g whey
1030am-
PH17 & 19 @ 2.5ml ea
10eggs+4yolks
120pm-
Banana+serv protowhey
2pm-
craze+5g creatine+xtend
330pm-
Protein bar-35g carbs,27g protein
5pm-
PH17 & 19 @ 2.5ml ea
730pm-
6egg omellette with cheese
1/2 cup beans
930pm-
PH17 & 19 @ 2.5ml ea
Musashi bulk protein bar
serv dymatize ISO-100

Workout-
Supersets-
ez bar curl- 1 x 8, 110lbs 1 x 8, 121lbs 1 x 8, 132lbs 1 x 6, 143lbs 1 x 5, 148lbs
ez bar lying tri-ext 1 x 8, 110lbs 1 x 8, 121lbs 1 x 8, 132lbs 1 x 6, 143lbs 1 x 4, 148lbs

O/H DB extension 2 x 10, 95lbs
Seated DB curl 2 x 10, 48lb dbs

Hammer curl 2 x 10, 48lb dbs
pushdowns 2 x 10, 35kg

Very pleased with todays workout, ez curl and ext are up 16.5lbs from last workout and showing more veins than usual, can't wait to see results at next workout. Downside the wife said I was an idiot when she noticed I burst a blood vessel in left eye, I replied with ' you get that '
 
OzGuy

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Update on using the PH17 & 19 stack, checked weight this morning and down to 80kg _ 176lbs, as an interest checked arm measurement which was up 1/8 of an inch, this is over an 8 day period, faarrk yeah !
 
BigMikeC

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Hells yes! That's awesome for only 8 days!
 
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Days 8 and 9

Days 8 and 9 didnt get chance to workout in the afternoon due to doing extra shifts at work. Morning was 3 x 5mins rounds of whole body circuit with weights. Meals were the same as Day 7
 
OzGuy

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Day 10- 16 DEC 12

Ok so until I get to another gym leg day will be pretty simple as I have to work around my lower back

Meals-
830am- PH17 & 19 @ 2.5ml ea. Protein bar + Dymatize iso-100

11am-PH17 & 19 @ 2.5ml ea. Chicken breast with half avocado, 100g bacon

130pm- Subway 6inch honey oat bread and double chicken fillet (fams day out)

430pm- PH17 & 19 @ 2.5ml ea. Oh Yeah bar

5pm-Craze + creatine+xtend

640pm-post w/o- Dymatize ISO-100. Chicken breast+carrot,broccoli,cauliflower

830pm-Dymatize ISO-100. PH 17 & 19 @ 2.5ml ea

Workout-Legs
Leg ext
3 x 12, 135lbs
Hack squat-bar held behind back
1 x 10, 200lbs
1 x 10, 220lbs
1 x 10, 245lbs
Leg curl
2 x 15, 35lbs
1 x 12, 45lbs
1 x 10, 55lbs
One-leg calf raise
4 x 15, 30lbs
Seated calf raise-barbell on knees
1 x 50, 90lbs
 
OzGuy

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Day 11- 17 Dec 12

Chest Day

Flat Bench press
1 x 6, 200lbs
1 x 6, 210lbs
1 x 6, 220lbs
1 x 5, 225lbs
1 x 4, 230lbs
1 x 4, 230lbs

Incline DB press
1 x 8, 82lbs
1 x 6, 88lbs
1 x 6, 88lbs
1 x 5, 88lbs dropset with incline BB press 1 x 10, 110lbs

Incline Flye
3 x 6, 52lbs DBs

DB pullover
2 x 15, 52lbs

2nd chest workout flat bench press up by 11lbs on last 2 sets, Incline DB press up by 15lbs using same weight on all 4 sets.
This is an awesome improvement from last workout, its a pity a damn shame that im working out in my garage by myself, good training partner always comes in handy.
Over all I am liking this stack, time to start eating more now, look at purchasing more and bumping dose up to 3ml once current bottles are finished.
 
OzGuy

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Day 12- 18 Dec 12

Todays workout should have been back but ended up as arms, gym I went to everything I wanted was being used
Reference last arm workout poundages anotated should have been 10lbs less for ez bar exercises.
So this workout was an increase of 10lbs over last

930am
Todays workout is as follows-
Supersets
ez bar curl- 1 x 8, 110lbs 1 x 8, 121lbs 1 x 8, 132lbs 1 x 6, 140lbs 1 x 4, 145lbs- dropset to 110lbs
ez bar lying tri-ext 1 x 8, 110lbs 1 x 8, 121lbs 1 x 8, 132lbs 1 x 6, 140lbs 1 x 4, 145lbs- dropset to 110lbs

one-arm DB overhead ext 3 x 8, 35lbs
DB hammer curl 3 x 8, 50lbs

Tricep pushup on barbell- 3 sets to failure
Barbell concentration curl- 3 x 10, 50lbs

workout was good and had an awesome pump going, throwing the tape measure away and going by appearance, midsection is getting more defined and veins are eye popping, just bought another 2 bottles so will be bumping up to 3ml each
 
BigMikeC

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Those supersets? I'm a fan of alternating a bicep movement then to tricep movement as well. Feel the pump is much better. Not to mention in the past when I focused on one bodypart at a time my strength would be much less and the second muscle trained always suffered.
 
OzGuy

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Day 13- 19 Dec 12

Leg day today, didnt get as much done as I had planned as lower back was giving some issues again
Meals were more planned out today

630am-PH17 & 19 2 2.5ml ea
7am- 4 whole eggs+ dymatize ISO-100
9am- craze+creatine+xtend
1030am-PO/W, 2 servs ISO-100+ large banana
1230-PH17 & 19 @ 2.5ml
1pm- 200g chicken+cup brown rice
330pm-protein bar(27g protein, 35g carbs)- had to go shopping so a quick meal
530- PH17 & 19 @ 2.5ml ea
6pm- 200g chicken with spinach salad
9pm- ph17 & 19 @ 2.5ml ea
930pm 2 servs ISO-100

Workout-930am
Legs-
Leg ext
1 x 10, 100lbs
1 x 10, 110lbs
1 x 10, 115lbs
1 x 8, 120lbs
Leg Press
1 x 10, 440lbs
1 x 10, 616lbs
1 x 8, 792lbs
1 x 8, 880lbs
Leg Curl
ascending set 15kg working up to 30kg then back down to 10kg
Back started to cramp up on me
First time ive really worked legs in a few months due to knee problem so not jumping straight into heavy lifting, dont plan on ending up on crutches again
Heaviest leg press ive done is 1300lbs and 380lb squat
 
OzGuy

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Day 14- 20 Dec 12

Finding strength increasing every workout and according to wife getting bigger (noticeable)
Meals today
730am-PH17 & 19 @ 3ml ea
8am-8eggs with 3 yolks, teaspoon flaxoil+coffee
1030am- chicken salad wrap
1230pm- PH17 & 19 @ 2.5ml ea
1pm- 200g tuna,half avocado+ serv ISO-100
3pm- protein bar-45g protein,15g fat, 10g carbs
4pm- PH17 & 19 @ 3ml ea.
430pm- craze+MP creatine
6pm- PO/W- serv ISO-100
630pm- 200g ground beef, large potato, cup green beans
9pm- PH17 & 19 @ 3ml ea
930pm- 4 eggs, serv ISO-100

Workout-Back
DB pullover
1 x 8, 70lbs
1 x 8, 95lbs
1 x 6, 105lbs
DB Row
1 x 8, 100lbs
1 x 8, 105lbs
1 x 6, 110lbs
1 x 6, 115lbs
1 x 6, 120lbs
Quit workout there as I started to feel twinge in lower back again, disc and vertebrae again- real pain in the arse
Didnt get to do barbell row, have to find a work around
 
OzGuy

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Day 15- 21 Dec 12

Meals today were same as yesterday- 20 Dec.
Workout - Delts
Seated DB press
1 x 10, 70 lb DBs
1 x 10, 77 lb
1 x 10, 82 lb
1 x 10, 82 lb
2 x 8, 70 lb focusing on Negative phase
Seated laterals
1 x 12, 26 lbs Dbs
1 x 12, 32 lbs
1 x 8, 37 lbs
1 x 7, 43 lbs
Dropset to 26lb DBs for 12 reps followed by rest pause for 3 sets of 6 reps (18 reps per set)
Superset
Rear laterals 3 x 8, 26lb Dbs
Upright row 3 x8, 50lb DBs
 
OzGuy

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Day 15- 22 Dec 12

Meals
8am-PH17 & 19 @ 3ml ea, 6 eggs+2yolks, 50g blueberries
930am-ISO-100
12pm-PH17 & 19 @ 3ml ea, 200g tuna, half avocado, 1 tomato, 4 rice cakes
230pm-ISO-100
340pm-PH17 & 19 @ 3ml ea, craze, 5g creatine, xtend
5pm-Post workout, 2 servs ISO-100, banana
6pm- 150g chicken breast, half cup risotto+half cup sweet potato, carrot
930pm- PH17 & 19 @ 3ml ea. 4 whole eggs, ISO-100

Workout- Arms
Supersets
Barbell curl- (1 x 8, 100lbs) (1 x 8, 110lbs) (1 x 6, 120lbs) (1 x 6, 132lbs) (1 x 4, 143lbs)
Lying tricep ext- (1 x 8, 100lbs) (1 x 8, 110lbs) (1 x 6, 120lbs) (1 x 6, 132lbs) (1 x 4, 143lbs)
Dropset on both with 100lbs for 6 reps

Ez bar curl & lying ext dropsets-
1 x 12, 77lbs 1 x 15, 55lbs 1 x 20, 33lbs

DB Preacher hammer curls- 1 x 10, 26lbs 1 x 8, 37lbs
Close-grip bench- 1 x 10, 100lbs 1 x 10, 132lbs

Huge pump today, more than usual with arms @ 16 3/4 inches, pretty much well wrecked afterwards as worked out in garage with temp hitting 38 degrees celsius
 
OzGuy

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Since beginning this stack strength has been steadily increasing with increase in mass aswell, will be adding updates later tonight when get some spare time
 

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2pm
1hr Gaelic football
...
I saw that :) We have a club up here in the Twin Cities (Minneapolis/St. Paul, Minnesota). What do you play? I'm usually at back (corner or full).

Great log. I'm starting PH-17 myself.
 
OzGuy

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Gaelic is usually just a Navy smash pt session meaning smash the crap out of each other, sometimes it gets out of hand. I usually just hang with the goalie
 
OzGuy

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Haven't had much time to update log over past few days and workouts haven't been as planned due to family issues with my daughter but will ASAP
 
BigMikeC

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Family is always first man.. hope everyone is healthy
 
OzGuy

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Yeah well if things go as planned should be ok, just didn't expect my 12yr old daughter to be weighing in at 250lbs when I got her at xmas, was like WTF!!
 
xR1pp3Rx

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what!? how did that happen? my 12 yr old is getting pretty chubby too so its a hard bullet to swollow. whats your game plan brother? i am going to persue a summer sports camp and soon a daily trip to the gym.
 
OzGuy

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Lives with her mother who's in denial (also obesse), spoken on numerous occasions guess with previous trip to Dr but just doesn't sink in guess it's the norm, think I've convinced her that the best place is with me, got a game plan already going with diet and exercise and she has lost 3kg in past 6 days.
 
OzGuy

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Date 24 Dec 12- Day 18
Workout - Delts
Seated DB Press
1 x 10, 71lbs
1 x 10, 82lbs
1 x 8, 88lbs
1 x 6, 88lbs followed by dropset focusing on 5sec negatives
1 x 8, 71lbs
Seated DB lateral raise
1 x 10, 32lbs
1 x 10, 37lbs
1 x 8, 43lbs followed by dropset-
1 x 10, 32lbs
1 x 10, 11 lbs
Rear laterals seated
3 x 8, 32lbs
Upright row
2 x 6, 143lbs

Have been experiencing a steady increase in strength with seated dumbbell press increasing by a total of 12lbs from last delt workout 3 days ago
Have also increased dosage to 3ml each 4 times a day
 
OzGuy

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Day 20- 26 Dec 12

Day 19 was a rest day due to xmas day

Day 20- 26 Dec 12
Workout- Chest
Flat barbell bench
1 x 6, 210lbs
1 x 6, 220lbs
1 x 6, 231lbs
1 x 6, 236lbs
1 x 4, 242 lbs
1 x 4, 247 lbs
Incline DB press
1 x 6, 95lbs
1 x 6, 99lbs
1 x 6, 99lbs
Incline Flyes @ 20 degree incline
2 x 8, 55lbs
1 x 6, 55lbs

Again have experienced a good increase in strength from last chest workout, about 16lbs, also workout on my own so am extremely pleased with results so far
 
OzGuy

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Day 21- 27 Dec 12

Today was another arm workout but ended up straining left forearm and lower bicep a tad so switched to some dumbbell calf raises

Arm superset
ez bar curl- 1 x 6, 100lbs 1 x 6, 120lbs 1 x 6, 143lbs
lying tri ext- 1 x 6, 100lbs 1 x 6, 120lbs 1 x 6, 143lbs
Strained forearm and bicep on last set of curls, feels like a tendon injury

single-leg DB calf raise
1 x 12, 32 lbs
1 x 12, 32lbs
1 x 10, 37lbs
1 x 10, 43lbs
1 x 10, 48lbs

meal wise hasn't been really to plan, just trying to take in enough proteins and fats with 3 carb meals a day
 
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Day 23- 29 Dec 12

Day 22 was a rest day as I was focusing my attention on sorting out my daughters problems.

Todays workout was legs which has been another good strength increase, no longer squat due to back injury so workout is focused on legpress and extensions

45 degree Legpress
1 x 10, 705lbs
1 x 10, 835lbs
1 x 8, 925lbs
1 x 8, 1000lbs followed by dropsets as follows
10 reps each with the following weights, 705lbs, 615lbs, 530lbs, 440lbs, 350lbs, 265lbs, 175lbs
Leg ext-
1 x 10, 195lbs
1 x 10, 210lbs
1 x 10, 230lbs
1 x 10, 250lbs
1 x5, 265lbs

Lying leg curl
Ascending sets
1 x 3 reps ea with plates 3 - 4
1 x 3 reps ea with plates 4 - 5
1 x 3 reps ea with plates 5-6
1 x 3 reps ea with plates 6 - 7
1 x 5 reps with 7 plates followed by dropset to failure down to plate 3

Gonna be sore tomorrow- love it!
 
OzGuy

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DAY 24- 30 Dec 12

Todays Back workout I am splitting in half between this afternoon and tomorrow morning as I dont have a pulldown machine at my house and the gym I am currently going to doesnt have heavy enough dumbbells.

Back workout #1
DB pullover
1 x 10, 94 lbs
1 x 10, 105 lbs
DB row
1 x 6, 105 lbs
1 x 6, 110 lbs
1 x 6, 115 lbs
3 x 6, 120 lbs
 
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Day 25, 31 Dec 12

am workout- Back, Pulldown machine at the gym only has the plates numbered from 1 to 20, guy wasn't sure on how much each plate weighed.
Front pulldown
1 x 10, 10 plates
1 x 10, 12 plates
1 x 10, 14 plates
1 x 8, 15 plates
1 x 8, 16 plates
1 x 6, 17 plates
1 x 6, 18 plates



Pm workout-Chest
Flat barbell bench
1 x 8, 185 lbs
1 x 6, 215 lbs
1 x 6, 231 lbs
1 x 5, 242 lbs
1 x 4, 253 lbs
Incline DB press
1 x 6, 100 lbs
1 x 6, 100lbs
1 x 6, 105 lbs
Finish with5 sets of pushups with 10 reps and 5 sec break in between
Had the poor 110 lb 5'1'' wife spot for 253 on bench and 105 on inclines, two thumbs up to her for trying.

Again had another increase in weights for flat bench ( 33lbs) and incline DB bench ( 28lbs) since beginning this log.
Currently weigh in at 179lbs, so far I have had a decrease in bodyfat and an increase in strength and mass
Arm measurement has increased by half inch over the past 25 days since beginning the PH17/19 stack and waist reduced by 3/4 inch.
Very keen to get my hands on LG's lastest products
 
BigMikeC

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3/4 off your waist is good progress. I feel yea on spot thing. My wifes VERY strong but she is the same height as your wife. Makes for some very awkward spots on lat pulldowns, incline bench, etc..
 
Dragon93

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Wow great log so far. I'm in for the rest
 
OzGuy

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Yeah haven't done any cardio either, poor wife shook her head when I asked to spot on seated felt press with 105lb dumbbells, only have a couple days left with current bottles but heave just picked up another 2 each of the PH17&19, got a bottle of resolution black stored away so thinking of starting that and drop the craze
 
BigMikeC

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Rezolution is nice because it takes the edge off dieting or any moodiness that some times calorie restrictions may cause
 
OzGuy

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Previous post should have said seated delt press, stupid phone, found rezolution to have some good clean energy also have a couple of workouts to log just haven't had time with family, will get it done asap
 
OzGuy

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Haven't been able to log updates over past week, had a few family issues but will detail the last couple of workouts now.

3 Jan 2013
Calves and Delts
Calf presses
1 x 12, 180lbs
3 x 10, 350lbs followed by dropsets 10 reps each with 265lbs, 180lbs, 135lbs, 90lbs
Seated calf raise
1 x12, 45lbs
1 x 12, 90lbs
1 x 12, 110lbs
1 x 12, 135llbs

Delts-
Seated overhead hammer press
1 x 10, 90lbs
1 x 10, 135lbs
1 x 8, 175lbs
1 x 8, 220lbs
1 x 6, 240lbs
1 x 6, 265lbs followed by dropset focusing on negative phase
1 x 6 reps each 175lbs, 135lbs, 90lbs
Seated DB laterals
1 x 10, 22lbs
1 x 10, 30lbs
1 x 10, 35lbs
1 x 6, 40lbs
1 x 6, 45lbs
 
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Took 4th Jan off for rest as have had a bit of pain in left elbow

5 Jan 13
Tris-
Close-grip bench
1 x 10, 120lbs
1 x 10, 145lbs
1 x 10, 165lbs
1 x 8, 185lbs
1 x 6, 200lbs with dropset to 120lbs for 10 reps focusing on negative phase
Single arm DB ext with bench set at 40 degrees
1 x 10, 28lbs
1 x 10, 35lbs
1 x 8, 40lbs with dropset to 30lbs for 12 reps focusing on negatives
Lying EZ bar ext
2 x 8, 120lbs
1 x 8, 77lbs focusing on negative

No surprise again I have felt no soreness
 

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