1st Log- PURUS Stack +F2F+

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    1st Log- PURUS Stack +F2F+


    What's up!

    Welcome to my 1st log EVAH, thanks to Purus dudes for giving me the opportunity to try 2 of their products: D-Pol Creme Custard flavor and Condense Crisp Apple.

    I'm currently 32 years old, 6'0" 176-178 lbs around 10% BF
    Current Bench (this morning): 225x7
    Current squat roughly: 225x8

    My goal during this month long log is to increase muscle and strength while maintaining or hopefully shedding some BF:
    182 lb and 9% BF Goal bench 225x8 solid for 3 sets/1RM 315, Dead lift 315 1rm (I want to use these two lifts as a strength gauge)

    Training will be:
    Monday: Back/Abs
    Tuesday: Chest /Bis
    Wednesday: Run 3-4 miles/Calves/Abs and Traps
    Thursday: Delts/Tris
    Friday: LEGS
    Saturday and Sunday: Active rest- run, swim, hike, bike with son.. whatever's fun

    Nutrition:
    Try to hit 3000 cals a day
    300 grams protein
    300 grams carbs
    64 grams fat
    I tend to try and cheat a little more on heavy lifting days

    Supplements to diet on log will be:
    Condense 1-2 scoops first thing in morning on empty stomach. I train before I eat my first meal, found that I've shedded a lot of BF that way
    D-Pol according to serving suggestions
    +
    Animal Pak: 1 daily
    Erase: 2 daily ( If D-Pol does in fact add raise my natural test, I think this would theorhetically go well with it)
    Fish oil: 3 daily


    I have taken raw DAA before so it will be awesome to take one that (hopefully) tastes good, has the vitamin D kick and comes from a good source. I have taken Purus Muscle Marinade which is one of my favorite PWO's so I can't wait to try Condense, excited for the nitrate and betaine combo.

    Will start log when it gets here!

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    First in beatches.


    I ll watch your ride as I log beside you.
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    Thanks! I'll be following yours as well!
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    Looking good in your avi bro. I love D-Pol, I ve ran the pills twice so far. Pretty good stuff, this my first time running D-Pol not in PCT though. Hope you meet you goals and gain some strength, what type of lifting you doing.
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    Hey Thanks!! You too! I hope to get to your level eventually. Awesome to hear about teh D-pol! tend to like things in drink form (ie pwo drink over energy pills) just because it seems to absorb better in my system so I'm excited for this. I have taken DAA also in PCT. Definitely think it helps so it will be fun to run just for growth. I try to mix up my program every 3-4 months. Right now I've been using a bodybuilding plan I got off of USP labs website and have really had some awesome progress with it for about 2 months now. Not sure of the exact science behind the % and reps scheme but I have been breaking some PR's. Here's the link to a pdf:
    http://usplabsdirect.com/media/wysiw...out_Week_1.pdf
    I think switching from push/pull/legs/shoulders split I was doing has been good so far
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    Awesome. You have to switch routines from time to time. I know some old guys who just do the same thing everyday. They have looked the same for 10 years. They just don't understand their bodies are use to what they always do. I run short programs. Most I go is normally 12 weeks.

    Being a trainer I have tons of programs. I also get to see what works with others. It kinda lets me know where the particular program lies. By far the best cookie cutter program I have done is 12 weeks to ridiculous legs by Matt "Kroc"

    It's insane, but works.

    Right now my main focus is bulking, while maintaining a decent bf%. I cut easily and bulk easily, but I want more quality muscle added this year then any other break I ve ever taken. I feel I am at the point I wanted a year ago, but couldn't quite achieve. Truly I want to go pro in the future. I ve done more photoshoots and had more inquiries then ever. So adding that little edge is what I want. I have a good company backing me, a good clothing sponsor in Tiki Man for modeling, and few other good things going. So I am responsible to myself and everyone else to be the best I can achieve

    Motivation. Motivation.

    Oh to add, I have a client that I believe will go pro later this year, he has the potential and body to do it. So I have that driving me also.

    Keep up the hard work.
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    Wow, that is awesome!! Keep it up! Motivation and dedication is definitely key to that kind of success.

    I'm always trying to bulk while trying to stay lower in bf which sometime I feel I'm zig-zagging and being a little counterproductive. I know I need to really periodize my objectives if I want to get really solid though and do a solid bulk and then cut (just watching bf).

    When training, I typically do my own programming but if I find a more cookie cutter program that seems innovative or interesting or if my training is starting to feel stagnate to learn and add more techniques. That is awesome you are a trainer! I'm a trainer too, just part time at as a side job. I really love it a lot and have had some great success with clients but they are mainly people who are trying to generally shape up and lose weight. It's always more fun to have someone who wants to get into bodybuilding.
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    Thanks for the Opp!!!
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    Quote Originally Posted by Facetoface View Post
    Wow, that is awesome!! Keep it up! Motivation and dedication is definitely key to that kind of success.

    I'm always trying to bulk while trying to stay lower in bf which sometime I feel I'm zig-zagging and being a little counterproductive. I know I need to really periodize my objectives if I want to get really solid though and do a solid bulk and then cut (just watching bf).

    When training, I typically do my own programming but if I find a more cookie cutter program that seems innovative or interesting or if my training is starting to feel stagnate to learn and add more techniques. That is awesome you are a trainer! I'm a trainer too, just part time at as a side job. I really love it a lot and have had some great success with clients but they are mainly people who are trying to generally shape up and lose weight. It's always more fun to have someone who wants to get into bodybuilding.
    I am only a part time trainer trainer too. I started back in 2002, and just kept at it part time ever since.

    Right now, I do a lot of diets and specialized training. I have about 5-6 competitors I train and do diets for and a few ladies I train weekly. Then I have a few gals I do diets for. My wife owns a salon so it makes it easy for me to get clients. I actually refer most to friends.

    I am trying the Carb Back Loading program for the first time. I don't care about being lean as much as I do gaining muscle mass. But it's nice to keep a decent physique. I like to keep where I can make my cuts easier. I see some friends that have to drop twice as much at from the off season.
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    Alright! Got my package today! Condense, D-pol, very cool shaker and a bad ass shirt! The shirt is soft and fits perfect, cool logo, and the "eat lightning, **** thunder" on the back is amazing. Not a lot of supplement shirts I've seen would I wear around town, but this one goes beyond the gym. Thanks again Grambo and Purus.

    So tomorrow bright and early I'm training a client at 6:30 then my own workout. Shoulders and Triceps, might throw deads in if I have time. Will drink both condense and D-pol before workout. Both contain nitrates for pumps so should be killer stacked together, will also take multi with d-pol as it states on the tub that it aids the absorption of the hefty vitamin D dosage. Stoked!
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    Looking forward to the log! Happy to see these went out and it's time to start making some noise in the gym!

    We don't skimp on the product ingredients or our clothing.
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    Quote Originally Posted by Grambo View Post
    Looking forward to the log! Happy to see these went out and it's time to start making some noise in the gym!

    We don't skimp on the product ingredients or our clothing.
    I hope mine is in tonight. It's time to get freaky. You guys do know how to put a nice product together. Keep it up purus.
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    Yes, this is true. Ingredient profile looks awesome. I am very interested in this stack of nitrates/nitrites and betein combined with the DAA, vitamin D and beta-alanine.

    I took 2 scoops of Condense when I woke up this morning. 400 mg of caffeine definitely had me going. Got tingles which I haven't gotten from a PWO in a while so that was awesome. Taste was good. Not too tart or sweet, mixed well, light tasting, no coloring.

    I drank 1 scoop of D-Pol right before workout in shaker at the gym. Taste is great! Kind of like Country Time Lemonade mix with a little less citrus. Did have some grit left over which I drank down in second water bottle filling while working out.

    I won't log my exact workout every day (as I will below today) , I log here as I think it may get tedious but will give highlights in both diet and exercise as well as progress. Started today at 176.2 and roughly 10% BF. Will have another trainer do a 7 pt. on me sometime this week to be more exact. Will be upping my calories to about 3200 as I want to reach 180+ in the next 30 days.

    I wish it would have been chest/bis day to really test the pump factor, but it was delts/ tris as follows:
    -Close grip Bench 135/6, 155/8, 155/8 rest/pause/1, rest pause/1
    -Skull Crushers (incline) 3x 80/8
    - Cable Press downs (ez bar) 3x 140/10
    - Dips (seated dip machine) 135/15, 135/12, 135/11
    -DB Lat raises 2x 25's/10, 1x 25's/6 -drop set: 20's/4, 15's/4, 10's/5, 5's/8
    -Arnold DB Press 3x 35's/8
    - Reverse Cable Flye 3x 25/15
    - DB 6 ways 10/6, 7.5/10, 7.5/8

    Pump in tris and shoulders was there for sure and my arm was close to 16.5 inches after workout (goal is 17 cold flexed). What was crazy though was that there not was really a muscle exhaustion feeling that usually comes with a pump. Of course I would reach a point to where I'd reach failure but it didn't really have that lactic acid burn I'm used to. I think this is definitely attributed to the endurance properties of Condense. I just couldn't seem to shred my muscle enough and was burning out my triceps doing bench dips after each set of cable press downs. It's almost like the burn you get from lifting is addicting and it was harder for me to get that fix this morning, lol. I also feel I great energy than usual this morning and ran .5 mile lap with a client and did abs with them at the end too.

    Now it is 11:00, I did feel a slight crash at about 9:30 (3 hours after dosing) but nothing crazy. The adrenaline leaving from a morning workout can sometimes leave me a bit foggy, but had a cup of coffee got into some work at my desk job and feel 100% again.

    Post workout and meal plan for today is as follows:
    8:30 2 scoops muscle milk, 2 cups skim milk
    11:00 1 cup oats, 1 scoop whey protein
    1:30 1 chicken breast with keifer ranch and salad
    4:00 1 cup ff plain Greek yogurt, strawberries, 2 slices ww bread with natural peanut butter and sf jelly
    6:30 dinner (undecided)
    9:00 1.5 cups Kellogg’s Protein Plus cereal with skim milk, maybe drink down some raw eggs as well

    Will post some progress pics along the way
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    Quote Originally Posted by 02sixxer View Post
    I am only a part time trainer trainer too. I started back in 2002, and just kept at it part time ever since.

    Right now, I do a lot of diets and specialized training. I have about 5-6 competitors I train and do diets for and a few ladies I train weekly. Then I have a few gals I do diets for. My wife owns a salon so it makes it easy for me to get clients. I actually refer most to friends.

    I am trying the Carb Back Loading program for the first time. I don't care about being lean as much as I do gaining muscle mass. But it's nice to keep a decent physique. I like to keep where I can make my cuts easier. I see some friends that have to drop twice as much at from the off season.
    That is awesome! diets are harder for me to jump to than workout plans just because I feel like I've kind of found what works for me, what I like and what I can fit in my schedule/budget and don't want to screw it up, lol, but in reality I think I do need to begin doing some tweaks and trying new things. I have heard of carb back loading and sounds interesting. Can you give a general jist of what that is and how it works?
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    Absolutely.


    Carb back loading.

    Start your day with minimal gh interruptions and allow for fat burning to continue as long as possible.

    Use caffeine and whey isolate in the morning, along with MCT for energy and to allow for very little insulin response.

    Once you eat a solid make sure it's low carb and fiberous. An example would be chicken and broccoli or salmon an asparagus.

    Pre workout bring high dose caffeine in with no crbs, whey iso, and creatine.

    Post workout- generate a strong insulin response with the simplest of carbs. Waxy maize, maltodextrin , dextrose. And about 30-40 g whey iso. No fats.

    First meal post workout. Dig in. Eat simple carbs like white rice, potatoes, pizza and meat or protein if choice.

    Carry this simple carb on till bed. Simple carbs will exit blood stream quicker and allow night gh to release post sleep and start a strong fat burning an repair to start. The carbs put in replenish glycogen stores and will be put into muscle rather then fat.

    Very quick water downed version.
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    Okay! Thank you! I might try that. I'm going to look into it..
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    Quote Originally Posted by Facetoface View Post
    Okay! Thank you! I might try that. I'm going to look into it..
    If you like reading pm me your email. I have a book I will send you that is a very easy and fun book on diets and carb back loading.
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    Hit the gym this morning but legs are actually still pretty sore from 3 days ago. I think the static holds I did on the leg curl machine as a finisher did them in... But I had skin tingling from Condense, D-Pol and a strong desire to exercise so it was a rogue day at the gym instead of planned legs. Hit calves hard drop sets on the calf machine from 320 all the way down to 50, Seated calf 135 x3 sets.

    Hit abs hard with kettle twists, crunches and

    Stability ball leg raises: hold on to the handles of the back hyper extender laying in front of it on a stability ball on your back reaching behind you for handles. There you could do dragon flags, leg lifts, flutter kicks or just hold your legs out in an almost reverse plank. Killer

    Jump roped for 10 minutes, DB shrugs..

    So far Condense is working great! I had excellent energy, focus and well being. When I first got to the gym I was a little sick feeling from taking it on an empty stomach, but as I started moving it went away. I've found that DAA in general tends to give me an anxious feeling for about 20 minutes after taking it. I think this has something to do with stimulating NMDA receptors? but not sure. Either way, it kind of adds to the energy as a sort of kick starter.

    If you like heavy music while working out I would suggest checking out a band called Lionheart. Listened to their album "Built on Struggle" along with Condense= great workout mood.
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    Feeling good this beautiful Saturday morning! Not sure what Im gonna do today. May do some sprints in park. I have felt a little more testy in terms of patience lately, nothing crazy but just kind of noticeable. Could be a little higher testosterone.. or lack of sleep lol. I am more vascular lately and last night was kind of a viagra type thing going on with the lady.. Im thinking it could be a side effect of the nitrates. No complaints here lol.
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    How do you like the energy and pumps?
    I have biceps today and will be taking mine. I am expecting to get some good veins and pumps.
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    Pumps were great on tricep day. Sometimes I grab the tape at the gym after arms and measure my arm for fun. I know I have an awesome pump when Im pushing 17 (normally 16 flexed) which I was. Ive felt more vascular all around even a few hours afterward. I've had veins in my shoulders and even in my quads. The lactic acid buffering of Condense is very noticeable. I could definitely crank out a few more reps. Tomorrow AM will be back! Stoked to test pumps from that. The crisp apple is refreshing. Will be doing deads, meadow rows, pulldowns, cable rows ad back hyperextensions which pumps are always crazy from as is...
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    So I hit Back this morning. Started with deads. Usually on a Monday morning this would be very draining, but I felt great energy this morning and knocked them out. Arms and back are still feeling pretty swollen 2 hours later. I definitely feel the D-pol as well. I've had just a general good mood, clear focus. I think that taking erase with it is a good idea, but I take erase regularly anyway (8 weeks on, 4 weeks off and repeat) so I can't speak for if it makes much of a difference or not.
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    Quote Originally Posted by Facetoface View Post
    So I hit Back this morning. Started with deads. Usually on a Monday morning this would be very draining, but I felt great energy this morning and knocked them out. Arms and back are still feeling pretty swollen 2 hours later. I definitely feel the D-pol as well. I've had just a general good mood, clear focus. I think that taking erase with it is a good idea, but I take erase regularly anyway (8 weeks on, 4 weeks off and repeat) so I can't speak for if it makes much of a difference or not.
    Erase is a great addition to Dpol. Some increase in estrogen may be seen with DAA so the erase helps limit that and helps boost test even more.
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    Hit Chest and Bis this morning. I got some major swollage and felt great all around. Condense seems like it's very simple on the ingredients list, yet formulated just right, especially stacked with the D, because it's no joke a serious pump/energy creator. I had trouble bending my arms above me to take my shirt off to get in the shower, lol.

    Also getting really close to Bench goal on this stack which is 225x8 for 3 sets.
    Did 225x8, 225x7, 225x5
    Did Incline DB curls instead of standing today... Blasted.


    Diet today will be
    8:30 1.5 cups 0% plain Greek Yogurt, strawberries, mixed nuts
    11:00 1 cup oats, protein shake (30 g's)
    1:30 2 slices whole grain bread, olive oil mayo, 8 slices turkey (16 gr. pro), 3 whole eggs, 3 egg whites (30 g's pro)
    4:00 Monster Protean Energy drink (16 g's whey isolate), package pepper beef jerky (it's 7-11 on my break, gotta plan ahead lol)
    6:30 8oz pork tenderloin, green beans, salad
    9:00 2 scoops muscle milk, 2 cups skim milk
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    Condense definitely gets a little lost in the Frey with its straight forward, science based, transparent formula. So much hype and the "next big thing" on newer products. In the end some things just work day in and say out.

    The newest flavor of Condense is going to be a hit too. Had a sample and was tasty!
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    Here's a progress pic from day 1 btw. I was reluctant to post becaue the picture gives away my secret arsenal... the easy bake oven
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    Quote Originally Posted by Facetoface View Post
    Here's a progress pic from day 1 btw. I was reluctant to post becaue the picture gives away my secret arsenal... the easy bake oven
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87 312"/>
    Looking good.
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    Hey thanks!
  30. New Member
    Facetoface's Avatar
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    So today was cardio. I drank 2 scoops of Condense this morning and although I never look forward to cardio I really got into it today. Again, I feel the oxygentaing effects of Condense. Definitely felt the endurance aspect like I could run for days or as long as my headphones lasted.
    Ran .5 mile
    Push Ups till failure (around 40)
    Sit Ups till failure (around 40)
    Ran 1 mile
    Lunges
    Air push ups (15 or so)
    Ran 1 mile
    Wide grip pull ups till failure (around 12)
    Plank 2 minutes

    Drank a MetRx 42 whey isolate zero carb drink afterward from the gym, was thinking a bun-less burger for lunch

    Planning a first low/zero carb day to try out on cardio days, but someone brought a variety homemade pies to the office today.. it's killing me, especially after cardio.. what's one slice :/
  31. Board Sponsor
    Grambo's Avatar
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    Quote Originally Posted by Facetoface View Post
    So today was cardio. I drank 2 scoops of Condense this morning and although I never look forward to cardio I really got into it today. Again, I feel the oxygentaing effects of Condense. Definitely felt the endurance aspect like I could run for days or as long as my headphones lasted.
    Ran .5 mile
    Push Ups till failure (around 40)
    Sit Ups till failure (around 40)
    Ran 1 mile
    Lunges
    Air push ups (15 or so)
    Ran 1 mile
    Wide grip pull ups till failure (around 12)
    Plank 2 minutes

    Drank a MetRx 42 whey isolate zero carb drink afterward from the gym, was thinking a bun-less burger for lunch

    Planning a first low/zero carb day to try out on cardio days, but someone brought a variety homemade pies to the office today.. it's killing me, especially after cardio.. what's one slice :/
    Not worht it!!

    What gets lost in the pumps and the vasodilation aspects of nitrates is it's performance and atheltic enhancement properties. The others are really just side effects to the product letting you go longer and harder in the gym, The increase in 02 capacity just gets better and better.
    Head Purus Labs Rep
    www.Puruslabs.net
  32. New Member
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    Agreed!
  33. Senior Member
    02sixxer's Avatar
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    6'2"  215 lbs.
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    Quote Originally Posted by Facetoface View Post
    Agreed!
    Yeah, I rarely do zero carb days. This diet I am on is the first time I have actually followed zero carbs. But I make sure to slam carbs post workout. I feel surprisingly well, I thought I would hate this CBL diet. I have tons of energy, good sense of well being, and staying moderately lean and eating crap I do t normally eat. Not bad. As long as strength and size come I will be happy. If not back to my norm.
    Formutech Nutrition Rep --------------Team IronClad Physiques!!!
    www.formutechnutrition.com------------------ NPC Competitor
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  34. New Member
    Facetoface's Avatar
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    Totally, I have been following your log and am very interested in the results you get off of CBL!

    I agree with Grambo that the vasodilation effect of Condense does definitely seem to affect my 02 capacity when doing cardio/ + in anaerobic endurance and the pump is just a great side product.

    I think that is what a lot of pwo's are missing because although they may add arginine or other N0 boosting compounds, any of that effect is drowned out by the huge vasoconstriction of the stimulants. With Condense it is the opposite, you get great vasodilation from the nitrates while still getting awesome energy from the stims.
  35. New Member
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    Hit shoulders and tris today, felt good! My chest is still sore from Tuesday so I tried not to use it too much today but did do close grip bench and dips. I was wearing a tank today and thought to myself that delts are developing nicely. Funnu how sometimes my fisrt few exercises I always feel kind of weak or small and by the end I'm feeling more beastly lol. Again, I felt great endurance and was pushing out an extra rep or two on everything. I had 35 minutes between morning clients to get a usual hour workout in so I was super-setting delt exercises with tricep exercises. Sometimes i want to take another scoop of Dpol later in the day too, because it seems give me a short 30 minute boost right after I take it... it's kind of hard to explain. I feel it's definitely been revving up my hormone levels to some degree.
  36. Senior Member
    02sixxer's Avatar
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    Quote Originally Posted by Facetoface View Post
    Pumps were great on tricep day. Sometimes I grab the tape at the gym after arms and measure my arm for fun. I know I have an awesome pump when Im pushing 17 (normally 16 flexed) which I was. Ive felt more vascular all around even a few hours afterward. I've had veins in my shoulders and even in my quads. The lactic acid buffering of Condense is very noticeable. I could definitely crank out a few more reps. Tomorrow AM will be back! Stoked to test pumps from that. The crisp apple is refreshing. Will be doing deads, meadow rows, pulldowns, cable rows ad back hyperextensions which pumps are always crazy from as is...
    Solid back routine.

    I enjoyed arms too while using condense. I ve actually had an opportunity to crank up the intensity with a few new peeps lately.
    Formutech Nutrition Rep --------------Team IronClad Physiques!!!
    www.formutechnutrition.com------------------ NPC Competitor
    www.facebook.com/fnutrition
  37. New Member
    Facetoface's Avatar
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    Nice! Yes I've been stepping up intensity as well..

    although today was legs and was feeling a little tired. I think Condense is the only thing that got me through the workout. I think I do legs better in the afternoon than AM because I'm well fed and full of glycogen whereas in the morning it just seems to take sooo much energy and drains me especially compound lifts. I think BCAAS, carbs an d2 hefty scoops Condense are needed before leg day for sure moving forward.

    Squats 135x6, 185x6, 185x8, 205x5, 95x15
    Leg Press 360x8, 360x6, 360x4, 360x2 drop to 270x8 to 180x9 to 90x12
    Leg Extension 205x10, 205x5 drop to 175x5, 70x20 with 3 sec holds at top
    Laying leg curl 140x8, 140x8, 140x8, 140x6
    Seated Leg curl 150x15 with 10 partials for each set x 4 sets

    Weighed in at 175 on an empty stomach this morning. 7 point pinch test: 10.5% BF, Arms 15.5 inches, chest 43 inches, waist 33 inches, hips 37.5 inches, quads 22 inches, calves 15 inches. I usually weigh a little more and measure a little more all around except for waist which usually teeters at 33 so I think, as suspected, my glycogen is low. Trying to hit 180+ in thsi month so I'm going to up the cals a bit.

    Food today plan:
    8:15 2 cups skim milk, 2 scoops Muscle Milk
    10:45 1 cups oats, 2 scoops whey protein
    1:15 flank steak 8oz, brown rice
    3:45 1.5 cups greek yogurt with honey
    5:30 Dinner- Fajitas
    8:00 big bowl multigrain cereal, protein shake
  38. New Member
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    Been a fun weekend, didnt quite eat (or drink) as well as I should have. Tomorrow morning back day will be purification
    Lovin the d-pol. Don't want it to run out!
  39. New Member
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    Weighed in at 177.5 this morning. Up 2.5 pounds! It was my son's birthday this weekend so I think the "decompression" did me good, haha.

    Back on the saddle. Drank 2 scoops Condense this morning and 1 scoop D-Pol along with an animal pak, 1 erase, and 3 fish oils. Hit back today

    Deadlifts: Still crazy sore from leg day Friday, so I skipped and will do some serious deads on Wednesday instead. I don't know what my legs always get sore yet it's almost hard for me to get sore in any other part of my body.

    Bent over rows: 100x8 for 4 sets
    Pull ups: Did 3 at a time with a 15 second rest pause until I got to 30 reps... just trying something new..
    Cable row: 1 arm at a time 60x8, 60x8, 45x20
    Hyper extension: 3 sets of 12
    DB shrugs: 80x15 with 3 second holds at top for 3 sets
    Abs in between sets

    9:00 am: 2 scoops MM
    11:30: 1 cup oats, protein shake
    2:00: 8 oz ground beef, green beans
    4:30: 1.5 cups 0% plain greek yogurt with fruit
    7:00: Dinner (undecided)
    9:30: 2 scoops MM
  40. New Member
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    I could feel the Beta-Alanine this morning as well, very tingly and a solid focus . Pump was awesome. Felt really good overall. Chest and Biceps.. my favorite day

    BB Bench Press 215/5x5's
    DB Incline Press 100/8, 100x8, 100x8, r/p 100x3, 60x15
    DB Incline Flye 80x12 for 3 sets
    Cable Flyes (high) 80x15 with 3 sec holds for 3 sets
    Decline Bench (machine) 270x6, 250x8, 250x8, 180x12

    DB Curls 100x10, 100x8, 90x8, 60x15
    Incline Hammer Curls 80x8 3 sets
    Preacher Curls 45x12 for 3 sets
    Standing BB Curls 50x15 for 3 sets
  

  
 

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