Wilsy7 maiden stack/journey for perfection!
 07142013, 02:15 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Wilsy7 maiden stack/journey for perfection!
Hey guys! Not long a member on here but thought why not jump in at the deep end and run my first log after all its thanks to all you guys help and knowledge thats helped me become more aware of the fantastic supplements that are out there.
Heres my stack, shown above, tropinol XP (2 bottles), intimidate (2 bottles), erase pro (2 bottles), GABA (2 tubs), conquer and hemavol. Ive run OG erase before along with the GABA and enjoyed them so looking forward to taking it to the next level. I also have my staples as per usual, protein, dextrose, BCAAs, EAAs.
Ive been training for about two years now, I'm 21 and weigh in at about 187lbs currently at 6'1". Bare with me as I'm from Northern Ireland in the UK so work in kgs. I train using a 5 day split,
I usually eat 1.5 hours before training, TXP 45mins pre and then conquer/hemavol 30 mins pre. I sip on a shake of protein, dextrose, BCAAs, EAAs intra workout. Shake post training as above minus the dextrose then a meal 1.5 hours after this. Diet consists of, chicken, eggs, wholegrain rice, oats, nuts. The usual really. Eating every 3 hours!
Monday: chest/calves
Tuesday: quads/hamstrings/abs
Wednesday: back
Thursday: shoulders/calves
Friday: arms/abs
Saturday and sunday are rest days from lifting but i usually do some cardio each day. 30mins on the cross trainer at 130140 BPM. So somewhere on the threshold between low intensity and high intensity.
This is me about 6 weeks ago before i went on holiday, 187lbs here. No idea what BF is i guess 12%. Had dieted down from 202lbs over 2 and a bit months. Im already a bit fuller again now as I'm eating up a bit more now again so will get another pic of myself currently.
Tomorrow starts the second week of this stack after an awesome first week. Ill start getting my numbers up this week as still not 100% after holiday. The conquer hemavol stack is awesome, great pumps, focus and energy. Really really enjoying it. Goals for this are to put on good size and strength gains while staying relatively lean. I need to bulk up i feel so size (good size) is the priority.
Sorry for the long winded intro!
Comments and criticism welcome!
Many thanks
Jordan  07152013, 03:15 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 15th
Chest/calves
1kg = 2.2lbs
30 degree incline DB press  30kg, 12/10/8
Flat chest press machine  35kg (each side), 9/9/9
Incline press machine  17.5kg (each side), 20/20/20
A1  BW pushups, 12/12/12
A2  15 degree DB flys, 17.5kg, 9/10/10
CR machine  40kg, 12/12/12/12  07152013, 03:20 PM
Best of luck in your fitness goals, Jordon. I really liked Conquer, and have heard great things about Hemavol as well.
Squats do a booty good.

 07152013, 04:12 PM
 07162013, 12:16 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 16th
Quads/hamstrings
1kg = 2.2lbs
Single leg press  70kg x 12, 72.5kg x 12, 75kg x 12
Back squat  90kg x 10/8/8
Leg ext  70kg x 12, 77kg x 12/12
Seated curls  77kg x 10/10/10, 63kg x 12
Leg press (FST7 style only for 3 sets) 80kg x 20/20/20
Good day, didn't get squatting first unfortunately so numbers are a bit lower than normal. Still a good day tho, makes a change. Forgot how hard it was when fatigued.  07172013, 01:21 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 17th
Back
1kg = 2.2lbs
Pulls up  BW  7+5, 5+5, 5+5.
Work to positive failure on these then negative failure.
Pulldown machine  41.25kg (each side), 12/12/12
Low row machine (upper back) 40kg (each side) 12/12/12, 20kg x 12, slow reps pausing at the contraction on the last set.
Tbar row  40kg x 12, 50kg x 12, 55kg x 12
Row machine  pronated grip  40kg (each side) 12/12/12, form dropping. 20kg x 12, same as above on last set.
High cable pulley reverse flys  6kg x 12, 8kg x 12/12
Another good day, was very tired going into today but not too bad once moving. Pump and feeling not as good as last week altho the numbers were slightly better today. Pull ups are still crap i know that, only been doing them for a few weeks so hoping to get there eventually. Feel ill make good progress with my back by improving these. I have long arms, thats my excuse lol  07182013, 05:25 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 18th
Shoulders/calves
1kg = 2.2lbs
DB press  27.5kg x 10, 25kg x 10/8, 20kg x 12. (No spot, can go heavier but really struggle getting the heavier ones up on this movement)
Shoulder press machine drop set, 30kg x 10, 20kg x 10, 10kg x 12. (Each side)
DB laterals  8kg x 15, 10kg x 15, 12.5kg x 12/12
Cable laterals (FST3)  5kg x 20 x 3. Only done 15 on my left as my right is lagging so trying to bring it up.
Plate shrugs  20kg x 15 x 4 no problem, need more weight but hate using the dumbells for these. But gonna have to next week.
Seated calf raise superset with standing calf raise,
20kg x 12, 25kg x 12/12
40kg x 10/12/12
Need more weight for the seated raises. Another good day. Been VERY tired the last few days. Early work shifts catching up with me. Looking forward to the weekend to a decent lie in lol experiencing SEVERE DOMS in my legs this week. My legs are usually very sore (45days) but this is worse still. Maybe the different order of things that shocked the muscle.
For anyone following this, i feel i should be deadlifting, but don't know where to put them. Im not sure if its ok to dead lift on leg day before back? I cant do back first in the week or else i cant squat sweet FA. Any help appreciated.  07202013, 02:29 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 19th
Arms
1kg = 2.2lbs
Skull crushers (straight bar)  30kg x 12/11/10, 20kg x 12
Vbar cable pushdown  50kg x 12, 60kg x 11/11(drop to 40kg x 12)
Db overhead ext  20kg x 12, 22.5kg x 12/12 ( don't enjoy this exercise much)
Dips  BW x 12/10/10
Wide grip BB curls (straight bar)  20kg x 12/12/12
Lying cable curls  40kg x 12, 45kg x 12, 50kg x 10
Preacher machine curl  25kg x 12/12/12
DB wrist curls  15kg x 12/10/10+2
Week over. Over all a very good week. Not happy with my arm session. My biceps are sore going in from back which isn't normally the case so definitely lifting less than usual. Gets me down a bit.  07222013, 01:00 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 22nd
Chest/calves
1kg = 2.2lbs
30 degree incline DB press  30kg x 12/10/9, 25kg x 12
Incline chest press machine (plate loaded) FST3, 17.5kg x 20/20/20
Flat chest press machine (plate loaded)
 35kg x 10/10/8
A  BW pushups x 12/12/12
B  15 degree incline DB flys  17.5kg x 12/12/12
Smith machine calf raises  80kg x 12/12/12
3 set drop set, 80kg x 12, 60kg x 12, 40kg x 12
Good day today. The weights felt heavier than last week and struggled getting the DB up on my last set of incline. Once up tho my numbers were up from last week. Great pump and focus throughout.  07232013, 05:20 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 23rd
Quads/hamstrings
1kg = 2.2lbs
Back squat  100kg x 10/8/8, 90kg x 10
Single leg press  70kg x 12/12/12
Seated curls  63kg x 12, 77kg x 12/10/10 (the pump i get on these is severe! I cant bare it, have to take long rests between sets)
Leg extension  77kg x 12/12/12 (more weight needed(
Leg press (FST3)  80kg x 20/20/20
Great day today.  07232013, 05:23 PM
I am subbing.
I am disappointed there is only one PES product being used though!
Good luck, Jordan.PES Representative
http://pescience.com/insider
http://selectprotein.com  07232013, 05:31 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Going to be changing to four day split as of Monday to try and alleviate my arm day issues. May be over training them as i feel they are crap. Cant lift nothing anymore with them. Plus i only have one day between back on wednesday and arms on friday at the moment. Arms have been sore before even training them! Cant be a good thing.
Will look like this from monday,
Monday: chest/biceps
Tuesday: quads/hamstrings/calves
Wednesday: off
Thursday: shoulders/triceps/traps
Friday: back/calves
Think this looks good at least i feel that going from 5 days to 4 a week tho will make me go backwards. But i think thats just in my head as ill be doing the same volume just more recovery! Will have to spend a bit longer in the gym for some of the sessions but hopefully not too much. It would be nice to hear someone else's opinion tho?  07232013, 05:33 PM
 07232013, 05:47 PM
 Stats
 5'9" 185 lbs.
 Join Date
 Oct 2011
 Posts
 14,211
 Rep Power
 10744565
 Level
 110
 Lv. Percent
 3.06%
Subbing as well. Even if I too am upset there is only 1 PES product!
Kill it Jordan!PES Representativehttp://pescience.com/insider http://facebook.com/pescience  07232013, 05:54 PM
 07242013, 06:54 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 24th
Back
1kg = 2.2lbs
Pulls up  BW  8+4/5+5/5+6
Working to positive then negative failure.
Plate loaded lat pull down  42.5kg (each side) x 12, 45kg x 10, 47.5kg x 10
Plate loaded Upper back machine (hammer grip)  40kg (each side) x 12/12/12, 20kg x 12. Slow form pausing at contraction and stretch on the last set.
Tbar row  50kg x 12, 60kg x 12, 60kg x 10 drop to 40kg x 12
Plate loaded row machine (pronated grip)  40kg (each side) x 12/10/12
Reverse cable flys (high pulley)  10kg x 12, 15kg x 12/12  07262013, 05:07 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 25th
Shoulders/traps
1kg = 2.2lbs
DB press  27.5kg x 10/8/9, 22.5kg x 12/8
Single arm laterals  12.5kg x 12/12/12, 10kg x 12
Standing DB laterals  10kg x 12/12
Seated DB (hammer grip) front raises  8kg x 15, 12.5kg x 12/10
Cable rope front raises  20kg x 12, 25kg x 12
DB shrugs  25kg x 12, 30kg x 12, 32.5kg x 10/10
SM calf raises  100kg x 10/10/10, 60kg x 12/12/12  07262013, 03:35 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 26th
Arms
1kg = 2.2lbs
BB curl  30kg x 12/12/12, 32.5kg x 9, 20kg x 12
Single arm DB hammer curls  10kg x 12, 12.5kg x 10/10, right arm 10kg x10
Skull crushers (straight bar)  30kg x 11, 32.5kg x 8/8
Cable rope pushdown  40kg x 12, 55kg x 12/10
Single are pushdown  20kg x 12/12
BB wrist curls  25kg x 15, 27.5kg x 12, 30kg x 12  07292013, 05:24 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 29th
Chest/biceps
1kg = 2.2lbs
30 degree incline DB press  30kg x 12/11/11/11
Flat press machine (plate loaded)  35kg x 11, 37.5kg x 9/9
Incline press machine (plate loaded, FST3)  17.5kg x 20, 20kg x 20/20
A  BW pushups 12/12/12
B  15 degree incline db flys  17.5kg x 12/12/12
BB curl  32.5kg x 10/10, 35kg x 8, 30kg x 11
Single arm DB hammer curls  12.5kg x 12, 15kg x 10/12, 12.5kg x 12 (last set right arm only)
Wide grip Bb curl (straight bar)  20kg x 12/12/12  07302013, 08:28 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
July 30th
Quads/hamstrings/calfs
1kg = 2.2lbs
Back squat  105kg x 10/8/7, 90kg x 10
Single leg press  72.5kg x 12/12/12
Seated curls  70kg x 12, 77kg x 10/10, 28kg x 11 right leg only.
Leg extension  77kg x 12/12, 84kg x 13
Calf raise machine  60kg x 12/12/12  08012013, 05:20 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 1st
Shoulders/triceps
1kg = 2.2lbs
DB press  27.5kg x 11/10/8/9
Seated db front raises (palms in)  10kg x 12/12/12, 8kg x 12
Standing single arm laterals  8kg x 12, 12.5kg x 12/12/12
Standing db laterals  10kg x 12/12/12
Db shrugs  32.5kg x 12/12/12
20kg plate shrugs  12
Skull crushers (straight bar)  32.5kg x 10/8/8
Cable rope pushdown  50kg x 12, 55kg x 12/12
Lying db alt extension  8kg x 15/15/15  08012013, 05:30 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
So far really really enjoying my first stack. My numbers have been increasing somewhere every week which is good. Im like probably the least vascular person alive, but have been noticing a bit more vascularity in my forearms and can see a slight glimpse of the one in my biceps. This is all cold as i train with a jacket on so I'm sure the vascularity would be more noticeable while training. Feeling much fuller. Altho I'm eating quite a few carbs. Haven't been tracking my cals exactly need to start again. Carbs have been hitting 250+ grams easily everyday. So i feel Ive smoothed out a bit more holding a bit more water. Ive been meaning to carb cycle but hasn't happened yet. Diets been clean, had two cheat meals since starting (8th july) so not too bad.
 08022013, 03:40 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 2nd
Back/calfs
1kg = 2.2lbs
Pullups  BW x 6+2/6+2/5+3
Decided not to go to complete failure on these as it seemed to annoy my shoulder. Felt better for it will know better tomorrow. Form felt the best its been. Was actually pausing at the top for the first few. Prob not a good thing as it reduces my reps. I sometimes find it hard to blast exercises out and suffer for it by lifting less.
Pulldown machine (plate loaded)  45kg x 10/10/9
Upper back machine (plate loaded)  40kg x 12/12/12, 20kg x 12
These felt very good today, felt very strong on these.
Tbar row  60kg x 12/10/12
Row machine (plate loaded)  40kg x 12/10/10
Rack pulls (pins about 3 inches below knee, will move down another next week i think)  100kg x 10, 120kg x 6/6
These were much harder than i anticipated. I couldn't get doing them first and someone was always in the rack when i looked! ill put it to being fatigued for now as i normally pick 140kg off the floor for 6 for sets.
Reverse cable flys  10kg x 12/12/12
SM calf raises  100kg x 12/11/11, 60kg. x 14
Not a bad day, lifting was good i just took my time a little too much today. Didn't get into the zone the way id like. Gym was busy which i dislike breaks my focus. Damn friday afternoon training and all the part timers lol  08062013, 10:24 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 5th
Chest/biceps
1kg = 2.2lbs
30 degree incline DB press  32.5kg x 8, 30kg x 12/10/11
Flat press machine (plate loaded)  37.5kg x 10/9/8, 30kg x 12
Incline press machine (plate loaded)  fst3  20kg x 20/20/20
A1  BW pushups x 12/12/12
A2  15 degree incline flys  17.5kg x 12/12/12
EZ bar preacher curl  20kg x 11, 25kg x 11/10
Straight bar preacher curl  20kg x 12/12, 30kg x 8
Standing single arm hammer curls  12.5kg x 12/12/12
Preachers frustrate the hell out of me, thats why i never do them. Get some weird ass shoulder dropping and with all bicep moves i literally don't feel anything in my right arm but my left is pumped to death seems to take all the weight. Drives me mad.  08062013, 10:28 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 6th
Quads/hamstrings/calfs
Back squat  105kg x 10/8/8, 90kg x 10
Single leg press  72.5kg x 12/12/12, left only 72.5kg x 12
Leg ext  84kg x 12/12, 77kg x 12, left only 28kg x 12
Seated curls  77kg x 10/10/10, right only 28kg x 12
Donkey calf machine  30kg x 12/12/12/12, kept the rest low on these felt good.
Drop set  60kg x 6, 40kg x 7, 20kg x 10  08062013, 01:43 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Also used 1.5 scoops conquer today, thought my heart was gonna explode squatting lol
 08082013, 02:43 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
8th august
Shoulders/triceps
1kg = 2.2lbs
OHP  40kg x 8/7/6/6. First time doing these, strict strict form.
DB press  22kg x 11/10. Fatigued on these and it was a different bench that felt weird and threw me off a little.
Upright row  30kg x 12, 40kg x 9/8 drop to 30kg x 8
Standing db laterals  10kg x 12/12
Cable single side laterals (used one of those fancy cable machines with two arms at the tops and attachments at the bottom. It was good allowed the cable to get right in under me and kept more tension on throughout the ROM.) 4kg x 12/12/12, right only 4kg x 12, 6kg x 8
DB shrugs  30kg x 12/11/10/10
Skull crushers (straight bar)  32.5kg x 10/10/10, 20kg x 12
Cable rope pushdown  55kg x 12/11/12
Lying alt DB extension (arm paused at the stretch) 6kg x 12/12 (reps per side, this was great low weight but great form and high TUT, triceps were full after this)
Bit annoyed, have 2 scoops hemavol left which will mean 22 servings for this tub, 10 less than quoted on the label!! all scoops have been perfectly level.  08092013, 10:12 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Had a poor past 24hrs, have had a stomach ache come and go for the past three days. Never bothered me as it went as quickly as it came. Last night however it came and decided to stay. Needless to say had a poor night, barfed my bedtime shake and intimidate about 10 mins after taking. So no doubt lost any benefits from them. Woke this morning to the same pain, had my first meal and EP and also threw that up about 10mins later. Soo raging the supplements were wasted lol went back to bed then managed to stomach some toast and tuna before i went to training. Took my pre WO and TXP and actually did ok! Was a bit shaky to start but then it was ok. Nearly died towards the end doing calfs just managed to hold it down lol will post the workout later.
 08092013, 05:51 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 9th (still alive)
Back/calves
1kg = 2.2lbs
Pull ups  Bw x 6/6/6
Rack pulls  120kg x 6, 130kg x 6, 140kg x 6
Pulldown (plate loaded)  45kg x 10, 50kg x 8/8
Upper back machine (plate loaded)  40kg x 12/12/12, 20kg x 12
Tbar row  60kg x 12/12/10
Iso row machine (plate loaded) single arm  15kg x 12, 20kg x 12, 30kg x 12 focusing on form here, slow controlled movement.
A1  SM calf raises  100kg x 12/12/11
A2  seated bent over reverse flys  6kg x 12/12/12 (light weight just feels good with very little weight, annoys my shoulders tho!)  08122013, 04:02 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Macros for the day  08122013, 06:38 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
The sickness is back again, just finished throwing up. That was my last meal so I'm gonna have to go the night fasted. Feel like I'm gonna waste away and miss out on the recovery side of things after todays good session. Cant figure this one out, feels quite a lot like a bug i had a while back but thought friday was the last of it. Was fine until this evening around 7 and it hit me again. Starting to wonder if my rice isn't heated enough and the bacteria is forming and getting to me. Not the first time I've eaten cold rice mind.
 08132013, 09:19 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 12th
Chest/biceps
1kg = 2.2lbs
30 degree incline Db press  30kg x 12/12/12, 25kg x 10 (1 second pause at bottom on last set)
Flat press machine (Plate loaded)  37.5kg x 10, 40kg x 9/8
A1  bw pushups  bw x 12/12/12
A2  15 degree incline db flys  20kg x 12/9/10
Incline press machine (plate loaded, FST3) 20kg x 20/20/20
Straight bb curl  30kg x 8/9/8
Alt db curls  12.5kg x 11/11, drop set 12.5kg x 10, 10kg x 10, 6kg x 12 (double arm on last set)
A1  ez preacher curl  20kg x 10/10/10
A2  single arm hammer curls  12.5kg x 8/10/10
This was a good session, i know my bicep numbers a really poor. This seems to be the last body part to get any strength back after my cut. I must say tho that my form is very strict. Just gonna keep the reps on the bb curl low until it comes back. It frustrates me when i cant do what i expect so usually drop the weight. Just gonna try to power through to get it back. It was the best bicep pump and sensation I've had in a while. Bit more volume than usual but enjoyed it.  08132013, 09:30 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 13th
Quads/hamstrings/calfs
1kg = 2.2lbs
Back squat (high bar)  105kg x 8/8/6, 90kg x 10
Single leg press  72.5kg x 12/12/12, left leg 72.5kg x 12
Leg ext  84kg x 10/10, 70kg x 12, left leg x 28kg x 10+2
Leg curls  70kg x 10, 77kg x 10/10
SM calf raises  100kg x 12/10/11
Donkey calf machine  (drop set)  60kg x 8, 40kg x 8, 20kg x 12
This was the morning after the sickness, not feeling good but struggled through. Numbers down a bit on squat and all lifts just felt shaky. Had the jitters throughout but got some work done which is the main thing. Chest very sore today, not sure if its because i vomited my bed time shake up and missed the recovery. Im normally quite sore but its a bit worse today so may be the cause.  08132013, 03:53 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Todays macro
 08152013, 06:04 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
August 15th
Shoulder/triceps
1kg = 2.2lbs
OHP  40kg x 8/7/6/6
Machine shoulder press (plate loaded)  20kg x 15, 30kg x 10/8
Wide grip upright row (straight bar)  30kg x 12, 35kg x 11/10
Underneath cable laterals  4kg x 12, 6kg x 12/12, right only, drop set 6kg x 10, 4kg x 10
Plate shrugs  20kg x 12 x 4
Seated db laterals (stopping short at bottom to keep constant tension)  8kg x 10/10
Skull crushers (straight bar)  32.5kg x 9/9/8
Lying alt db extension (arm paused at the stretch)  8kg x 11/9/10
Cable rope pushdown  55kg x 11/12/12  08152013, 06:05 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Todays macros  08152013, 06:08 PM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
 08212013, 09:49 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Monday 19th august
Chest/biceps
1kg = 2.2lbs
30 degree incline db press  30kg x 12/12/11, 20kg x 12 1 second pause at bottom
Flat press machine (plate loaded)  40kg x 8/8/8 drop to 20kg x 12
Incline press machine (plate loaded, FST3)  20kg x 20/20, 22.5kg x 20
A1 BW pushups  12/12/12
A2  15 degree incline db flys  20kg x 10/10/10
Straight BB curl  30kg x 10/8/8, 20kg x 12
DB alt curls drop set  15kg x 8, 12.5kg x 8, 10kg x 12
Set 2, 15kg x 10, 12.5kg x 10, 10kg x 12 (double arm)
A1  ez preacher curl  22.5kg x 10/10, 20kg x 10
A2  standing single arm hammer curls  12.5kg x 12/12/12  08212013, 09:54 AM
 Stats
 6'1" 198 lbs.
 Join Date
 Jan 2013
 Age
 23
 Posts
 552
 Rep Power
 153769
 Level
 25
 Lv. Percent
 63.25%
Tuesday august 20th
Quads/hamstrings/calfs
1kg = 2.2lbs
Back squats (high bar)  110kg x 6, 105kg x 8, 100kg x 8, 95kg x 9. All perfect form.
Single leg press  75kg x 12/12/12, left only 75kg x 12
A1  walking BB lunges  30kg x 16 steps x 3
A2  seated curls  63kg x 10, 70kg x 10, 77kg x 10
Leg ext  77kg x 12/12, left leg only  28kg x 12/8, 21kg x 8+3
SM calf raises  100kg x 10/10/8, drop set 100kg x 6, 80kg x 8, 50kg x 12  08242013, 05:26 PM
Holy hell you keep your fats low! On a bulk too thats crazy!! Mind if I ask where you notice GABA helping you the most? I've never used. Do you really feel like your CNS system benefits from it?
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