Deak007's PCT IV 12 week Bridge Log

Deak007

Deak007

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Hey all... First things first, shout out to The Neck for providing me with two bottles of this supplement.


Me: I am 5'10 - weight, I will post tomorrow... BF% - Last calipers done at the gym was approx 12%

Training: I did a round of DC at the end of my DMZ 3.0 run and did 2 rounds of it, but it ruined my energy levels, so I am taking a break from it. Current split:

M - Back
Tu - Arms/Cardio
W - Chest
Th - Legs
F - Shoulders
Sat - Cardio
Sun - OFF

If something comes up and I cannot work out that day, I sub a workout in that Saturday.

Nutrition - Currently on a cut doing a low carb diet med fat high pro.

Roughly - 70g Fat 150 carb 300g Protein

I will be doing this approx 6 days a week and the 7th is a low fat carb refeed.


PCTIV.JPG


I will make sure to include occasional food porn with what I am eating... EXPECIALLY the refeed days..
 
Deak007

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Weighed in this morning at 199.8, started my cut 2 weeks ago at 205.8...

popped my first pill this morning!
 
Deak007

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Nothing to really report yet... but definitely pumped to be dieting for the next 12 weeks... Not many people are excited to cut, but I am... I WILL push through!
 
Deak007

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Back 2/17/14

Rope Pullovers - superset - assisted pullup close grip palms facing eachother
50x20 - 12
60x15 - 12
70x15 - 10
80x10 - 8

Dumbbell Rows
50x15
75x15
100x10 drop 55x8

Pull Downs - wider grip
100x15
120x15
150x12
170x10 - drop 100x8

Low row
45PSx15
70PSx15
90PSx12,10

Cardio - 25 minutes inclined walking
 
Deak007

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ARMS 2/18/14

Alternating dumbbell curl warmup
20x25PS
25x20PS
30x15PS
35x12PS

Overhead dumbbell extension warmup (single Arm)
20x20PS
25x18PS
30x15PS
35x12PS

Machine Curls
50x20
75x15
100x10 drop 60x8

Close grip bench - superset - overhead dumbbell extension (both arms)
95x20 - 45lbx15
145x15,12,10,8 - 45lbx12,10,10,8

Low cable curls
50x20,18,15
65x15,12,10
Very short rest between each... MAYBE 30 seconds... some i do not think were that long.

UNderhand tricep extensions
50x15,12
65x12,12,10
Very short rest between each... MAYBE 30 seconds... some i do not think were that long.

Hammer curls - superset - kickbacks

45x15 - 15x12
45x12 - 15x10
50x12 - 15x8

Inclined walking 25 minutes
 
Deak007

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Chest 2/19/14

Flat HS Press
45PSx20
70PSx20
90PSx15
110psx10 RP + 4

Incline Dumbbell Bench - superset - Incline Flye
50x15 - 25x10
55x12 - 25x8
50x10 - 25x8

High Cable Crossover
65x20,20
80x15,15,12

Medium height Cable Crossover
65x15,15
80x12,12,10

Decline HS Press
45PSx15,15,12
90PSx12,10

ABS - 15 minutes of various activities put into a circuit...
 
Deak007

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Legs - 2/20/14

Leg Extensions - 50x25x3

Machine Squats -

2PPSx15
3PPSx15
4PPSx15
5PPSx12

Standing leg curls
25x15x3
50x12x2

Leg Press circuit

Normal width, then narrow, then toes pointed out at medium
2PPSx15,12,12 x 5

Lying leg curls
50x15
70x15
100x12
130x10

Pooped...
 
Deak007

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Needed a cheat meal last night cause my energy was so low... it was wonderful!
 
Deak007

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SO some thoughts now that I am a week + in... I definitely feel "healthier" shall I say... Idk... the general well being feeling has come upon me... this could be me finally getting back to the norm after the DMZ3, but idk regardless, I feel great!
 
Deak007

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Back 2/24/14

Rope Pullovers
50x20
70x20
100x14
100x10

Dumbbell Rows
50x20
60x20
75x15
90x12

Front Pulldowns
90x15
140x12
180x10
90x15
90x12 - Behind the neck pull down

HS Low Row
45PS x15x3 - held the squeeze and the extension for 3 seconds

Pullups/Chinups
PULL - BWX10
CHIN - BWx12
PULL - BWx8
CHIN - BWx12
PULL - BWx8
CHIN - BWx10

ALL of these are dead hang pulls and chins... i pause for a full second to two at the bottom to ensure that there is no momentum being used.

ABS -
Rope Crunches
150x20x5

Ab Wheel
10repsx3

Roman Chairs
15x3
 
Deak007

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Really stiff this morning... hopefully I can loosen up before I hit the gym later...
 
Deak007

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I did legs late night on 2/27 and shoulders on 2/28...

Took the weekend off to go out of town with my wife... much needed break... caught up on a lot of sleep.
 
Deak007

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3/4/14 - Back

Rope Pullovers
50x20
75x15x3

Barbell bent over rows - overhand
135x15
185x12x2
205x12x2

Pull Downs - wide grip
90x20
105x18
120x18
135x16
150x13
165x11
180x8

HS Pulldowns -
25PSx20x2 - major squeezes with 3 second hold at contraction
70PSx15x2 - squeeze and go...no hold

Assisted pullups
50lbs resistance x15x3
 
Deak007

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Chest 3/6/14

HS Flat bench
45PS x 20
70PS x 15
90PS x 12 x 3
70PS x 10
45PS x 10

Incline HS
45PS x 20
70PS x 15
90PS x 12
80PS x 10
70PS x 10

Cable Flyes
High cable:
50x25
65x20
80x15x3
65x15

Medium:
50x20
65x18
80x12x2
65x15

Low:
50x20
65x15
80x10
65x12x3

HIIT ... felt like dick afterwards....
 
Deak007

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So my nutrition has been tight, but have had many scheduling conflicts, and formalities happen over the last week. For example... yesterday we got drilled with the snow, about 10 inches, so naturally, the city was shut down...

Comments about PCT IV - I feel a general sense of well being. I feel like I have hit that balance where i am in a good mood, along with feeling like my body is working with me... great feeling!
 

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