AE gives BSL's PCT IV the what-for

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  1. Back to business see this am. Typical 45 minute fasted cardio.

    Might look at reworking something's this afternoon and redesigning my program a bit. Either move legs to a Sunday/Wednesday split or move some chest work around. Not too sure
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  2. Alright, made some changes to the routine a bit, some of it out of response to missing saturday, the other side was as a result to try and change things up

    Sunday: Chest and Hamstrings (1 time only switch)
    Solid workout overall was still able to hit 295lbs for one on Incline BP. Supersetted each chest set with a set of hamstrings. Needless to say, I am walking a bit funny this am

    This morning
    Typical fasted cardio, great sweat going. Must admit, I still done feel 100% but I certainly feel much better than Friday and Saturday

    Back:
    BB rows 6 sets sets of 135, 185 and 205lbs
    Wide chins 5 sets bw to failrue
    DB Rows 4 sets 75lbs to failure (iron master dbs max out at 75lbs)

    Bis
    BB Curls 5 sets of 95 & 115lbs
    DB Hammer curls 5 sets @ 50 & 55lbs

    Overal, felt good, pump was solid. Energy was mediocre at best, much of that was as a result still recovering from whatever that bug was. New split going forward will look like this

    Monday (Back/Bis)
    Tuesday Off
    Wednesday (Legs/Shoulders)
    Thursday (Chest/Tris)
    Friday (Back/Bis)
    Saturday (Legs/Shoulders)
    Sunday (Chest/Tris)
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  3. Quote Originally Posted by AE14 View Post
    Alright, made some changes to the routine a bit, some of it out of response to missing saturday, the other side was as a result to try and change things up

    Sunday: Chest and Hamstrings (1 time only switch)
    Solid workout overall was still able to hit 295lbs for one on Incline BP. Supersetted each chest set with a set of hamstrings. Needless to say, I am walking a bit funny this am

    This morning
    Typical fasted cardio, great sweat going. Must admit, I still done feel 100% but I certainly feel much better than Friday and Saturday

    Back:
    BB rows 6 sets sets of 135, 185 and 205lbs
    Wide chins 5 sets bw to failrue
    DB Rows 4 sets 75lbs to failure (iron master dbs max out at 75lbs)

    Bis
    BB Curls 5 sets of 95 & 115lbs
    DB Hammer curls 5 sets @ 50 & 55lbs

    Overal, felt good, pump was solid. Energy was mediocre at best, much of that was as a result still recovering from whatever that bug was. New split going forward will look like this

    Monday (Back/Bis)
    Tuesday Off
    Wednesday (Legs/Shoulders)
    Thursday (Chest/Tris)
    Friday (Back/Bis)
    Saturday (Legs/Shoulders)
    Sunday (Chest/Tris)

    Nice session you had. Glad your getting over that bug...
    •   
       


  4. 295 Incline is solid brother.

  5. Thanks guys. Definitely feeling better. Still not 100%, but with the weird weather and working in a school! I think it's darn near impossible to get 100%.
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  6. Added a nice little change to my leg day this morning. The box I use for box squats has the ability to be raised/lowered. Moved the box from 14" down to 12". What a difference. Legs are pure jello right now.

    Fasted cardio

    Box squats 8 sets 3 sets @ 225lbs for 8 (wobbly afterwards)
    GHR 5 sets BW, 10lbs and 20lbs to failure

    Arny presses 5 sets 70lbs sets of 12
    Side.Rear db laterals superset 30lbs to failure

    Really happy that I lowered the box. Would love to be able to continue that growth and in 2 years (when I hit 40) get back and compete @ 198 in the raw masters division.
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  7. Hit some chest and tris this morning. Nothing outlandish to report. Will do another weigh in tomorrow morning Chest: Incline BP (6 sets) 3 sets @ 225 7-9 repsFlat push press (5 sets) sets up to 275lbsTrisJM Press (5 sets) sets up to 205lbs 5 reps perCG BP (5 sets) super set with jm press2 arm db tri ext (4 sets) 75lbs to failure.
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  8. Have had a busy couple of days at work, where I have not had access much to AM. Damn HS kids keeping me busy. Add in angry parents showing up unannounced to argue with me, and it has been entertaining.

    Have had 2 solid days of workouts. I did already run/lift this morning as we have some new furniture being delivered this afternoon and I wont be able to do very much.

    Couple of thoughts:
    Strength is up (specifically on legs), was really moving 315 off the box with ease, specifically from a seated position. Surprised me with how much ease it was. Also hit shoulders pretty hard today. Seated press with sets of 185 was no issue at all.

    Fairly pleased so far. I decided I will do update photos at the end of the first bottle.
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  9. Finishing up my back and bi morning. Will update shortly with yesterday and today write up. Unfortunately another damn winter storm here.
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  10. Have to vent....all the neighboring schools by the one where I work have closed, and yet...not mine...yet!

    Yesterday was a mediocre workout. Energy was just nonexistent. With that said, I made up for it this morning. I didnt focus on overall strength today, it was more on higher rep and stricter form.

    Back
    BTN pull ups 4 sets BW to failure
    BB Rows sets up to 185 (sets of 8)
    Rack pulls sets up to 405 rep range 5-8

    Bis (totally out of energy at this point)
    Hammer curls 3 sets @ 50lbs sets of 8


    Things of note:
    stopped after hammer curls....energy and strength were drained. Muscular hardness is very prominent as is vascularity. I will also note that the BTN pull up were a great stretch and warm up and I was moving with greater ease than in the past.
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  11. what area do you live in.

  12. Quote Originally Posted by Onlychevy6 View Post
    what area do you live in.
    south eastern pa. Close to the NJ border.
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  13. There's a lot of meets out that ways. You should definetly jump on one of em!
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    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    There's a lot of meets out that ways. You should definetly jump on one of em!
    Did one a few years ago, placed 3rd. Waiting 2 more years till I hit 40. Gives me a better chance.
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  15. A little fasted cardio in for this am. Legs and shoulders on tap for this afternoon.
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  16. Power out till possibly tomorrow. Unfortunately can't workout until it is restored.
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  17. Power back up. back to normal tomorrow.
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  18. Had a good 2 days worth of workouts. Actually currently finishing up my back/bi routine as I type this.

    Thursday:
    Incline BP (8 sets)
    Flat Flys (5 sets)
    JM Press (7 sets)
    CGBP (6 sets)
    *Nothing notable in terms of weight, however, I will stress the following
    • Joints are very stiff
    • Vascularity is greatly improved
    • Muscular hardness is noticeable to the touch
    • Weight has maintained at roughly 204lbs
    • Appetite is increasing steadily


    Friday:
    Rack Pulls (8 sets)
    BB Rows (4 sets)
    Banded Reverse Hypers (4 sets)
    Wide grip chins (4 sets)

    Concentration curls (4 sets)
    Seated incline curls (4 sets)
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  19. Quote Originally Posted by AE14 View Post
    Had a good 2 days worth of workouts. Actually currently finishing up my back/bi routine as I type this.

    Thursday:
    Incline BP (8 sets)
    Flat Flys (5 sets)
    JM Press (7 sets)
    CGBP (6 sets)
    *Nothing notable in terms of weight, however, I will stress the following
    • Joints are very stiff
    • Vascularity is greatly improved
    • Muscular hardness is noticeable to the touch
    • Weight has maintained at roughly 204lbs
    • Appetite is increasing steadily


    Friday:
    Rack Pulls (8 sets)
    BB Rows (4 sets)
    Banded Reverse Hypers (4 sets)
    Wide grip chins (4 sets)

    Concentration curls (4 sets)
    Seated incline curls (4 sets)
    One of the best logs out there!!!

  20. Much appreciated. Actually lifting right now. Have had a good couple of days between setting a PR off the box Saturday to smashing one of my favorite back exercises right now.
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  21. Finishing up leg day presently as I type this on my phone. Will update with details later, but strength is definitely up. Moving weight off the box much easier than previously. I am sure some can be attributed to the product while others is attributed to the additions of the GHR a few months ago.
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  22. Outside of a power rack, bench, and bars; the GHR is one of the best peices of equipment to have IMO. That's awesome you have one.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by Sean1332 View Post
    Outside of a power rack, bench, and bars; the GHR is one of the best peices of equipment to have IMO. That's awesome you have one.
    thanks man. Picked one up in a bargain. It truly is essential. Shortly after went out and got my own safety squat bar too. ?
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  24. got in some fasted cardio a little later than normal since we have another snow day here in SE PA. Unreal how much snow is coming down and how many spring break days I am losing.

    Just finished bottle number 1 this morning. Will have bodyweight update etc.. in a bit

    I will say a few things

    • muscular hardness it through the rof
    • vascularity is much more prominent
    • strength is up, specifically on legs (355lbs of a 12" box for a double)
    • last I checked, bodyweight only slightly up
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  25. Big time workouts today added in to the heavy 2 doses of shoveling. Didn't have a chance to take a pic but weighed in this am at 203. So body weight has not seen any major movement after 1 bottle, but the other aspects are a huge positive.

    As an aside, hit 305 on the incline for 2.
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  26. got a bit greedy today. Had been on a real roll the last few days. Numbers were up, weight staying the same (at 203lbs).

    Did legs today, after spending a great deal of time with very low rack pulls yesterday. Huge mistake. Hit 385lbs off the 12" box without issue. Decided "hey, I bet 405 will be no problem at all". As soon as I stepped out of the rack I knew it was a bad lift. My lower back twinged and my left leg felt off. Went with it anyway. Sat to the box, pushed about 2-3" off and that was it. Back gave, and leaned too far forward. Luckily I have the spud inc safety straps as I had to bail on the weight, and the straps caught it. Tried a few sets of GHR, but the back is not right at all. Note to self, no lower back work before a big squat day
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  27. Have been taking it a bit easy. Still working out but not pushing too hard.

    Had decent results with chest/tris yesterday and back/bis today.

    Will be taking tomorrow off and hopefully back to normal work on Wednesday with legs.
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  28. Quote Originally Posted by AE14 View Post
    got a bit greedy today. Had been on a real roll the last few days. Numbers were up, weight staying the same (at 203lbs).

    Did legs today, after spending a great deal of time with very low rack pulls yesterday. Huge mistake. Hit 385lbs off the 12" box without issue. Decided "hey, I bet 405 will be no problem at all". As soon as I stepped out of the rack I knew it was a bad lift. My lower back twinged and my left leg felt off. Went with it anyway. Sat to the box, pushed about 2-3" off and that was it. Back gave, and leaned too far forward. Luckily I have the spud inc safety straps as I had to bail on the weight, and the straps caught it. Tried a few sets of GHR, but the back is not right at all. Note to self, no lower back work before a big squat day
    Them back twinges are NEVER a good thing during a lift! A least you were able to walk away from it. Good thing for safety straps!

    How's the back doing?
    "But as for you, be strong and do not give up, for your work will be rewarded."

  29. Quote Originally Posted by lukehayd View Post
    Them back twinges are NEVER a good thing during a lift! A least you were able to walk away from it. Good thing for safety straps! How's the back doing?
    a littles stiff not the end of the world and after so many years, it has been much worse.

    Just trying to be cognizant of it in my old age.
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  30. Quote Originally Posted by AE14 View Post
    a littles stiff not the end of the world and after so many years, it has been much worse.

    Just trying to be cognizant of it in my old age.
    I'm right there with ya, haha.

  31. Quote Originally Posted by The Neck View Post
    I'm right there with ya, haha.
    easy morning today. Only cardio, and back feels good. Back to legs tomorrow
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  32. It's been a busy couple of days. Went lighter than normal on legs yesterday just in an attempt to ease my way back into everything. Did 5 sets at 245 for 8-10 off the box. Legs are definitely sore as hell. Always a good thing

    The muscular hardness/pump continues to increase. It's amazing how it seems more pronounced every day.

    I am currently doing incline BP and there is one side that needs to be addressed. It is typical with
    Arimistane....joint stiffness. Elbows,shoulders and knees have me feeling like a senior citizen at the moment.

    Also, I will be purchasing a 3rd bottle just to see what 12 weeks will do with this.
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  33. Quote Originally Posted by AE14 View Post
    It's been a busy couple of days. Went lighter than normal on legs yesterday just in an attempt to ease my way back into everything. Did 5 sets at 245 for 8-10 off the box. Legs are definitely sore as hell. Always a good thing

    The muscular hardness/pump continues to increase. It's amazing how it seems more pronounced every day.

    I am currently doing incline BP and there is one side that needs to be addressed. It is typical with
    Arimistane....joint stiffness. Elbows,shoulders and knees have me feeling like a senior citizen at the moment.

    Also, I will be purchasing a 3rd bottle just to see what 12 weeks will do with this.
    Sounds like me lately. LOL.... Can't wait to see what a 12 week run will do for you. Any plans or thoughts afterwards?

  34. Quote Originally Posted by Onlychevy6 View Post
    Sounds like me lately. LOL.... Can't wait to see what a 12 week run will do for you. Any plans or thoughts afterwards?
    nothing too specific. I usually plat by ear and see what opportunities present themselves.
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  35. Took today off as I have been feeling terrible since yesterday morning. Now I know why. All 3 in the house are sick. The wife and I have the flu. Daughter has a viral infection. So pissed
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  36. Decided to try and work through it. Considering running a fever, I thought it went well. Focused more on shoulders and cardio with just a little bit on legs.
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  37. I apologize for the late update. Still battling through the flu. Have not lifted since the diagnosis. Am definitely feeling better and should be back for a lighter leg day tomorrow.

    Additionally, have been doing moderate time on the treadmill. Amazing how normally 45 minutes on the highest incline is a breeze. Now 25-30 minutes and I cant catch my breath.
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  38. Ok...so a little better today. Got 30 mins of treadmill time in. Still alittle winded but definitely improving.

    Finishing up a chest/tri workout now and strength is still there.

    I will also say, considering I haven't been able to lift consistently it has been impressive how my strength, vascularity and muscular density/hardness have been maintained.
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  39. Am using today as the gauge for how much effort I can out in. I am feeling much better and got 50 minutes in on the treadmill. Legs will be an adventure this afternoon, but my breathing is much better so I think I am turning the corner...thankfully
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  40. D@mn brother, you still have this thing pumping on all 8!!!
  

  
 

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