[PlateBurnerTM]

First attempt at logging, so here goes.....

Starting weight 255lbs (MARCH 29th)

1 MFXMS, 1 HD2, 1 Pro Anabol upon waking...
2 MFXMS, 1 HD2 Pre Workout
1 MFXMS, 2 HD2, 1 Pro Anabol before sleep...
(Days of early moring WO will just up first dosing to 2 MFXMS)

Supporting cast.... Liquid Fish Oil, Dymatize Z Force (pre bed), Vanadyl PH, bulk BCAA's pre and perhaps during Workout, bulk Leucine, L-Carnitine pre WO, Whey and pre bed Casein, Hubaton Milk Thistle in a Sea Buckthorn base, Saw Palmetto, Pre Workout SAN Fierce or WTF Pump'd, Hawthorn Berry, Phytoberry (morning shake)

Day 1

Was an early morning WO... 2MFXMS,1HD2,1ProAnabol pre

BIs/TRIs/Shoulders

Underhand and Overhand Wristcurls
30(U)+50(O) @ 10pds(DBs)
25(U)+40(O) @ 15pds(DBs)
20(U)+30(O) @ 20pds(DBs)
15(U)+30(O) @ 25pds(DBs)
Preacher bench DB curls
12 x 20pds
12 x 25pds
10 x 30pds
8 x 35pds
Behind The Neck Tricep DB Extensions
15 x 25pds
12 x 30pds
10 x 35pds
8 x 40pds
(all above were done in supersets)

Lying Incline Bench Shoulder Raises
12 x 10pd DBs
10 x 15pd DBs
8 x 20pd DBs
6 x 25pd DBs

Tricep Straight Bar Cable Pulldowns
15 x 90pds
12 x 110pds
10 x 130pds
8 x 150pds
Two Handed Bicep Cable Curls
12 x 70pds
10 x 80pds
8 x 90pds
8 x 100pds
(both done in supersets)

Smith Machine Behind the Neck Shoulder Press
(I know not the safest of exercises....however)
20 x 50pds
15 x 70pds
12 x 90pds
10 x 100pds

DB Tricep Kickbacks ( kneeling on Bench )
12 X 25pds
10 X 30pds
10 x 35pds
8 x 45pds
Tricep Barbell type bar
to simulate Hammer Curls
12 x 30pds
12 x 40pds
10 x 50pds
8 x 60pds

Bent Over Cable Shoulder Raises
10 X 20pds
8 x 30pds
8 x 40pds
5 x 50pds

High Cable Double Bicep Inward Curls
12 x 30pds
8 x 40pds
6 x 50pds
4 x 60pds
High Cable Double D Handled Tricep Cable Extensions
10 x 50pds
10 x 60pds
8 x 70pds
8 x 80pds
(Both done as supersets)

20 mins climbing a hill on the Elliptical

Diet...
Haven't worked out total calories nor macros...
But eating clean...like a horse...will document meal plans once I settle into a shift schedule ( will be working graveyard shift... 2 five night shifts a month with regular days thrown in as well starting next week )
Will mess with dosing and steady sleep pattern but I shall adapt and overcome!

HOLY SH$T BATMAN!!!

After a day off from the gym yesterday...

DAY 3

Chest / Back / Squats

2 MFXMS 1 HD2 1 Pro Anabol Pre Workout + 1 Scoop SAN Fierce

Started With Squats

315pds x 4
275pds x 8
230pds x 12
135pds x 15

Decline BP

135pds x 15
185pds X 12
225pds x 10
275pds x 5

One Arm Standing Cable Rows

50pds x 15
70pds x 12
90pds x 10
110pds x 8

BP

185pds x 12
215pds x 10
225pds x 8 (got a frikkin' huge rush of adrenalin while setting up for this one...
had HateBreed's 'Live for This' cranked at the same time... what a rush...exploded into the last two sets!)
275pds x 5

DLs

135pds x 6
225pds x 6
255pds x 6

Pec Decs ( double pumps in between )

115 for 10
145 for 10
175 for 10
205 for 8

Overall felt tired to start then during the Benchpress...bam....like somebody gave me a straight shot of adrenalin....was awesome...
Too early to tell what ,if any of that, can be attributed to the stack but hope that the intensity continues to develop over the coming week!

Now time for some eating! thumbsup.gif

[PlateBurnerTM]

DAY 4

1 MFXMS, 1 HDX2, 1 Pro-Anabol upon waking (6am)
2 MFXMS, 1 HDX2 @ 1030am Pre WO

Mid-Morning Bi's / Tri's and Shoulders session was a longer one due to me waiting on a call from the Garage....
Not a problem though...didn't want to stop...was like the Energizer bunny and could've been goin' and goin' and goin' woohoo.gif

Anyways, here is what the WO looked like...

Underhand and Overhand Wristcurls
35(U)+50(O) @ 10pds(DBs)
30(U)+50(O) @ 15pds(DBs)
30(U)+40(O) @ 20pds(DBs)
25(U)+35(O) @ 25pds(DBs)
Preacher bench DB curls
15 x 20pds
12 x 25pds
12 x 30pds
10 x 35pds
Behind The Neck Tricep DB Extensions
15 x 25pds
12 x 30pds
10 x 35pds
10 x 40pds
(all above were done in supersets)

Smith Machine Behind the Neck Shoulder Press
12 x 70pds
10 x 90pds
10 x 110pds
8 x 130pds

Seated EZ Curl Bar Inside the knees Concentration Curls
12 x 30pds (not incl. bar)
10 x 50pds
8 x 70pds
3 x 90pds ( well a couple more reps if you count the lil half reps I squeezed out at the end)
Skull Crushers
12 x 30pds (not incl. bar)
12 x 50pds
10 x 70pds
7 x 90pds ( the eighth was quite messy )
(Both above exercises done as Supersets)

Shoulder Flyes with Reverse seating on Pec Dec
12 x 70pds
12 x 90 pds
10 x 110pds
10 x 130pds

Tricep EZ Curl Bar Attachment Cable Pulldowns
15 x 90pds
12 x 110pds
12 x 130pds
10 x 150pds (wish there were more weights on the stack, because these felt real good!)
Two Handed Bicep EZ Curl Bar Attachment Cable Curls
12 x 80pds
12 x 90pds
10 x 100pds
8 x 120pds (squeezed out a couple have ones at the end of 'er)
(both done in supersets)

Bent Over Low-Pulley Side Lateral (formerly known as the Bent Over Cable Shoulder Raises ! )
Now not sure of the weight conversion on the cable stack being used but started at the #2...will ask for exact weight next time in there....

#2 x 12 (20pds?)
#3 x 10 (30pds?)
#4 x 8 (40pds?)
#5 x 8 (you can guess this one!)

High Cable Double Bicep Inward Curls
12 x 30pds
10 x 40pds
8 x 50pds
6 x 70pds
High Cable Double D Handles Tricep Cable Extensions
12 x 50pds
12 x 60pds
10 x 70pds
10 x 80pds
(Both exercises done as supersets)

Lying Incline Bench Shoulder Raises
15 x 10pd DBs
12 x 15pd DBs
8 x 20pd DBs
6 x 25pd DBs

DB Tricep Kickbacks ( kneeling on Bench )
12 X 25pds
12 X 30pds
10 x 35pds
10 x 40pds
21s with DBs @ 15,20,25 pds (@ 25pds they turned into 7 + 7 + 5s)

30 minute hill climb on Elliptical
45 minute walk before I was able to catch the bus to the garage... missed the first bus by two blocks! Oh well, helped stretch everything out....

Had much more energy today... did not want to stop the weights felt I could have easily done more work.... 30 mins on the elliptical flew by....

If intensity continues to grow at this rate... well I don't know... its gonna be mighty fun !!!

[PlateBurnerTM]

DAY 5

A somewhat fast and furious Leg and Ab day....

1MFXMS,1HD2,1 Pro Anabol upon waking ( 0430am)

2MFXMS, 1HD2 pre-workout (11am)

Squats
5 x 315pds
8 x 275pds
10 x 225pds
15 x 135pds

Abs Crunches on Swiss Ball
Straight on with 25 plate behind the neck x 15, then plate in front for 10 to each side....
Straight on with 35 plate behind the neck x 12, then plate in front for 10 to each side....
Straight on with 45 plate behind the neck x 12, then plate in front for 10 to each side....

Front Squats with Smith Machine
10 x 50pds
10 x 70pds
8 x 90pds
(still working on form with these, but soon will move to the power rack with a free bar)

Rope Pulldowns
12 x 100pds
12 x 130pds
12 x 150pds

Was a quick one today, but got a great burn off of the squats.... the good feeling kinda pain!

Lots of good somewhat clean food being taken in tonight...
Ready to rock chest and back tomorrow!

Day 6

1MFXMS , 1HDX2, 1 Pro Anabol upon waking

2MFXMS, 1 HDX2 Pre WO (2pm)

Chest and Back

Decline Bench Press
3 X 295pds
8 X 275pds
12 X 225pds
15 X 185pds

One Arm Standing Cable Rows
60pds x 15
80pds x 15
100pds x 12
120pds x 8

Pec Dec (bars not pads)
100pds x 12 (double pumps)
130pds x 10 (double pumps)
160pds X 10 (double pumps)
220pds x 6 (double pumps)

Seated Rows
20 x 90pds
15 x 120pds
12 x 150pds
10 x 180pds
(felt mighty powerful throughout these) yes.gif

BP
1 x 295pds
6 x 275pds
10 x 225pds
12 x 185pds

One Arm Kneeling Rows
12 x 50pds
10 x 65pds
8 x 80pds
8 x 90pds

Incline DB Presses
12 x 40pds (each arm)
10 x 50pds (each arm)
8 x 65pds (each arm)
8 x 75pds (each arm)

WOW woot.gif ... Day 6 and I feel like this!

In the words of Vanilla Ice: whistling.gif

AX is back with a brand new invention
Something grabs a hold of me tightly
Flow like a harpoon daily and nightly
Will it ever stop yo I don't know (and I hope not!)
Turn off the lights and I'll glow
To the XTREME I rock a mic like a vandal
Light up a stage and wax a chump like a candle
Dance go rush to the speaker that booms
I'm stokin' your brain like a white button mushroom!

[PlateBurnerTM]

Day 7

1MFXMS,1HDX2,1 Pro-Anabol upon waking (5am)

2MFXMS,1HDX2 Pre Workout (230pm) WO @ 3pm

BIs/TRIs/Shoulders

Underhand and Overhand Wristcurls
35(U)+55(O) @ 10pds(DBs)
30(U)+50(O) @ 15pds(DBs)
30(U)+40(O) @ 20pds(DBs)
15(U)+25(O) @ 30pds(DBs) (These yielded a killer burn!)
Preacher bench DB curls
15 x 25pds
12 x 30pds
10 x 35pds
10 x 45pds
Behind The Neck Tricep DB Extensions
15 x 25pds
10 x 30pds
8 x 35pds
6 x 45pds
(all above were done in supersets)

Bent Over Low-Pulley Side Lateral
12 x 30pds
10 x 40pds
6 x 50pds

Tricep Rope Cable PullDowns
12 x 90pds (with arm blaster around the neck)
12 x 110pds (with arm blaster around the neck)
10 x 130pds (no arm blaster)
8 x 150pds (no arm blaster)
Two Handed Straight Bar Cable Curls (all sets done with arm blaster around the neck...pic of Arnold in his encyclopedia of modern bodybuilding came to mind...felt mighty hardcore!)wallbash.gif
15 x 70pds
12 x 90pds
10 x 110pds
8 x 130pds
(both above exercises down in supersets)

Behind the neck shoulder presses on Smith Machine
10 x 50pds
10 x 80pds
10 x 110pds
8 x 140pds

High Cable Double Bicep Inward Curls
12 x 40pds
10 x 50pds
8 x 60pds
8 x 70pds
High Cable Double D Handles Tricep Cable Extensions
12 x 50pds
10 x 60pds
10 x 70pds
8 x 80pds
(Both exercises done as supersets)

Shoulder Flyes with Reverse seating on Pec Dec (bars not pads)
15 x 70pds
12 x 90 pds
10 x 115pds
8 x 145pds

Seated EZ Curl Bar Inside the knees Concentration Curls
15 x 30pds (not incl. bar)
12 x 50pds
8 x 70pds
5 x 90pds
DB Tricep Kickbacks ( kneeling on Bench )
12 X 25pds
12 X 30pds
10 x 35pds

Intensity was spot on, endurance wasn't quite as to be expected but for a friday afternoon after a long day I guess I can be somewhat satisfied. confused.gif

Biggest thing I noted today was size.... muscles seem to be much fuller and getting tighter... was kind of a mirror whore today
(perhaps partly mental but quite convinced that I am growing... comparison of pics in another week will tell the tale.... have an initial one but will wait to look at it again in another week for comparison sake)

[macedaddy]

I'm in! great work, man!

[PlateBurnerTM]

Day 8 and Day 9

Days off from the gym...did quite a bit of lifting around the house to make room for a new treadmill and elliptical....plus tried to get some sleep in preparation for midnight shift at work last night (Sunday)
Sat. had 1MFXMS, 1HDX2, 1 ProAnabol upon waking, 1MFXMS and 1HDX2 in the afternoon, 1MFXMS and 1 ProAnabol in the evening...1MFXMS and 2HDX2 pre-bed...
Sun had 1MFXMS, 1HDX2, 1 ProAnabol upon waking, 1MFXMS and 2HDX2 prior to the afternoon pre-mid sleep, 1MFXMS 1HDX2 1 ProAnabol at 10pm , 1MFXMS and 1HDX2 at 3am.

Day 10

Prior to after-mid bedtime this morning (0730) had 1MFXMS, 2HDX2, 1 ProAnabol...
Woke up at 1pm had 1MFXMS, 1HDX2, 1 ProAnabol upon waking then at 330pm had 2MFXMS and 1HDX2 pre Workout.... will have 1MFXMS, 1HDX2 and 1ProAnabol at 10pm pre midnight shift and again at around 3am will have 1MFXMS and 1HDX2.
Dosing is a work in progress...please advise if there is anything I can do to optimize dosing during these midnight shifts... Most likely once my circadian rhythms are back to normal I will be changing schedules again tongue.gif

Here is what today's workout looked like....

Chest / Back / Squats

Squats to start

5 x 315pds
5 x 275pds
12 x 230pds
15 x 135pds

Decline BP

12 x 185pds
12 x 215pds
10 x 225pds
10 x 275pds

Seated One Armed Row Machine

12 each arm at 45pds
10 each arm at 60pds
10 each arm at 75pds
10 each arm at 90pds

BP

12 x 185pds
10 x 205pds
8 x 225pds

One Arm Standing Cable Rows

60pds x 15 each side
90pds x 12 each side
120pds x 10 each side
150pds x 8 each side

Incline DB Press

40pd DBs x 12
55pd DBs x 10
70pd DBs x 10

Seated Cable Rows (had to improvise with a cable machine and block of wood as the gym was Crazy this aft!)

60pds x 15
90pds x 12
120pds x 12
150pds (end o'stack) x 10

Pec Dec

145pds x 10 (double pumps)
175pds x 10 (double pumps)
225pds x 10 (double pumps)
250pds x 8 (double pumps)

Standing calf raises

200pds x 15
280pds x 12
360pds x 10
460pds x 8

Was an intense workout and even though the gym was mad crazy and filled with a couple numptys here and there, managed to remain focused, pumped and explosive throughout the sets.... bomb_ie.gif
End of this week will push for some max's and see how it works out!
If there are any suggestions for dosing during midnight shifts please let me know....
Rockin' it like the Flintstones to the extreme.... luvin' this stack! headbang.gif

[PlateBurnerTM]

Had this all written up and was previewing the post and then BAM my fingers jumped ...hit some keys...and then everything was gone...
Oh well... here it goes again...

Day 11

BIs/TRIs/Shoulders

Underhand and Overhand Wristcurls
35(U)+50(O) @ 10pds(DBs)
30(U)+50(O) @ 15pds(DBs)
25(U)+35(O) @ 20pds(DBs)
15(U)+30(O) @ 30pds(DBs)
Preacher bench DB curls
12 x 25pds
10 x 30pds
10x 35pds
8 x 45pds
Flat Bench Kneeling DB Tricep Kickbacks
15 x 20pds
12 x 25pds
12 x 30pds
10 x 35pds
(all above were done in supersets)

Smith Machine Behind the Neck Shoulder Press
15 x 50pds
12 x 80pds
12 x 110pds
10 x 140pds

Tricep Rope Cable Pulldowns
12 x 100pds
10 x 120pds
10 x 140pds
10 x 160pds
Two Handed Bicep Straight Bar Cable Curls (with Arm Blaster)
12 x 70pds
10 x 90pds
10 x 100pds
10 x 120pds
(both done in supersets)


Bent Over Lateral Cable Shoulder Raises
15 X 30pds
12 x 40pds
10 x 50pds

Seated EZ Curl Bar Inside the knees Concentration Curls
12 x 30pds (not incl. bar)
10 x 50pds
10 x 70pds
6 x 90pds...
Skull Crushers
12 x 30pds (not incl. bar)
12 x 50pds
10 x 70pds
...did not make it up to 90pds ...
(Both above exercises done as Supersets)

Shoulder Flyes with Reverse seating on Pec Dec
15 x 80pds
12 x 100 pds
10 x 115pds
10 x 145pds

High Cable Double Bicep Inward Curls
12 x 40pds
10 x 50pds
10x 60pds
8 x 70pds
High Cable Double D Handled Tricep Cable Extensions
12 x 60pds
12 x 70pds
10 x 80pds
10 x 90pds
(Both done as supersets)

Dosing was much similar to the day before due to mid shift schedule...getting some serious eating done during the nights....
Ordered another bottle of MFXMS so as to be able to up the dosing come week 3.5 or so...
Still plan on 8 weeks or so of this stack and want to minimize body's adaption to the supps....

Day 12

Quick Leg and AB burn!

Dosing similar to the two previous days...
Think my body is disapproving of this sudden change to Graveyard Shift....

Started with squats...

0.5 x 345pds ... was not feeling this at all tonight! Tore a strip off myself...I will attempt again tomorrow afternoon before a Front and Back WO...
4 x 275pds....these felt better....
6 x 225pds
10 x 205pds
12 x 185pds... feel the burn!!!

Rope Pull downs
15 x 110pds
12 x 120pds
12 x 120pds
12 x 120pds ...then 8 to each side...

Calf Raises on Smith Machine
1x45 on each side with step underfoot for 15
2 x45 on each side with step underfoot for 15
3 x45 on each side with no step...for 12

That was it... quick, painful and humbling!

Putting in some serious work this afternoon I ponder....
Was going to hit the elliptical tonight but will hold off due to some serious squattage occuring tomorrow!!!! :squat:

[PlateBurnerTM]

Day 13

Chest / Back & Squats


Dosing was pretty much the same as the previous days... however up'd it with 2MFXMS, 2HDX2,1 ProAnabol before hitting the hay in the morning ... 1MFXMS, 1HDX2, 1 ProAnabol upon waking in the afternoon... 2MFXMS,1HDX2 pre-WO...
WO was before the mid shift @ 930pm...

A2G Back Squats (after previous day's disappointment had a bone to pick with the power rack!!

315pds x 6 (these felt really good!)
275pds x 8
225pds x 10
185pds x 12
next squat session I am ready to abolish 345!

Decline BP

295pds x 3 (for some reason...maybe a more wide grip...these felt a lil' off so eased off at 3)
275pds x 5
225pds x 10 (brought the grip in a bit...and felt the groove...these were awesome!)
205pds x 10

One Arm Standing Cable Rows

60pds x 15 (each side)
90pds x 15
120pds x 12
150pds x 10

Narrow Grip BP

95pds x 15 (incl. bar)
115pds x 12
135pds x 10
155pds x 10

Seated Cable Rows

90pds x 15
120pds x 12
150pds x 12
180pds x 10.... man what a burn and feeling of intensity coming off of this set... let out a little yell...but wanted to scream!!!

DB incline presses
40pd dbs for 12
50pd dbs for 10
60pd dbs for 10
Seated WideGrip Overhand Pulldowns
150pds x 10
180pds x 10
210pds x 8


Great energizing intense workout..... definitely feeling an increase of all round aggression , intensity and confidence on the daily... and this at only two weeks in!

Day 14 TWO WEEKS IN!!!!

Today, Friday, taking the day off from the gym to stabilize sleep patterns....Will just hit it twice as hard tomorrow morning for a serious arm burn!

Food intake so far has been bumped up to meet the necessary amounts ...however it was a tough go during the graveyard shifts forcing the body to take in the extra amounts...
Dosing has kind of shifted away from strictly 4 MFXMS and 2 ProAnabol a day... up to 5 MFXMS and 3 ProAnabols on the daily... still at 4 HDX2 (two before sleep) ED...

Noticeable size gains and definition in the upper body and in the quads and calves...
Still have significant adipose deposits around the middle however... but hope that those too will start to dwindle in the upcoming weeks!!!


!!!!!NEWS FLASH!!!!!!

3rd bottles of both MFXMS and ProAnabol came in the mail this morning!!!
Will increase up to 6 MFXMS ED and 4 ProAnabol ED starting either mid week next week or after the 3rd week (next Saturday)...HDX2 dosage will remain the same as before...
Initially wanted to stick to 2 bottles of each. However, after reading further, realized that I will have to up the dosage in the middle of the cycle in order to keep the body from adapting

The fun ride has just got bumped up another notch!

[PlateBurnerTM]

Day 15

Quite certain the AlphaMale mentality is steadily moving through the roof!

Today had a killer Arm / Shoulder WO!

Had a great sleep last night...woke up and had a nice filling shake, 2MFXMS , 1 HDX2 and 2 ProAnabol...
Hour and a half later, popped another MFXMS and hit the road to the gym...

For a Saturday, the crowd was not too bad...however, I don't know if it is a combination of the increased aggression and shorter fuse but...I have three main things associated with proper gym etiquette to vent about...

1. Firstly, yes it is nice to give others tips and help them out... and yes it is everybody's gym and yes sometimes patience has to be exercised but HOLY F$#% !
This fellow was showing this missus (who I think was his GF) how to do squats with DBs...
all fine and dandy... however, for the luv of god move away from the rack for the free weights when preforming your exercises and tip session...
Lots of space all around the surrounding area but these two were parked right in front of the rack and disabling my access to the weights I needed...
Patience was exercised and I thought fine... let them do their **** and then move on...however, two sets go by ...they can see I am looking to grab weights right in front of them and I get this look of disdain from the dude.... so next set I am ready to approach the dude to let him know that this is not kosher but by that time they had moved on ... but **** ...are ya stunned!!!

2. Vent number two.... lack of awareness and conciousness about one's surroundings and the safety of others...
So the main gym and weight area is surrounded by a jogging / walking track and some of the equipment is pretty close to the edge and much traffic flow of people crossing the track to get into the weight area...

This NUMPTY is not jogging but running around the track talking on his f'n cell phone... slow moving seniors walking around and people crossing across the track...
So this idiot is clearly unaware that he almost smoked two of these seniors while jabbering on his phone...
I used restraint as the smith machine is pretty close to the edge and when grabbing weights to load on, the potential is there to step out onto the track a little....
The on my shoulder told me that the next time he came around (on the inside closest lane by the way) a little un-awareness of my own could come into play and I may just so happen be a little in his lane when he came around...
However, common sense jumped back into play and I figured that I did not want to ruin my WO because of this joker...so I just watched my ass as he made his laps...
Am I wrong for thinking he was a numpty?

3. This is just pure unawareness... 2nd last superset using the cable machine and D ring tricep extensions...
Had one set complete of both the tri and bi exercise ... had just finished the bi portion of the 2nd set and was on my 2nd rep of the tricep portion ,clearly pumped , clearly intense , clearly focused when I feel a tap on my shoulder ....and some YAHOO is asking me something. I pull off two more reps...then pause to hear him say "Are you using that thing (speaking of another cable set up across from us) ?"
So, using restraint, I politely as I could... told him that I was not... and loudly grunted through my last 8 reps...
I just had to shake my head.... words could not describe my thoughts....

Anyhow, I just think it may have been numpty day at the gym or maybe I have just gotten spoiled by my usually un-interrupted workouts...however I felt much more aggressive....

To the WO itself...

BIs TRIs and Shoulders

Underhand and Overhand Wristcurls
35(U)+50(O) @ 15pds(DBs)
30(U)+50(O) @ 20pds(DBs)
25(U)+35(O) @ 25pds(DBs)
15(U)+20(O) @ 30pds(DBs) Holy BURN after these puppys!
Preacher bench DB curls
12 x 25pds
12 x 30pds
10 x 35pds
10 x 40pds
Behind The Neck Tricep DB Extensions
15 x 25pds
12 x 30pds
12 x 35pds
10 x 40pds
(all above were done in supersets)
(BTW it was into my second superset that the rack issue (vent #1) came about)

Smith Machine Behind the Neck Shoulder Press
15 x 70pds (not incl. bar)
12 x 100pds (time of Vent #2 ... thinking about hip check!)
10 x 130pds
10 x 160pds

Tricep EZ Curl Bar Cable Pulldowns
15 x 90pds
12 x 110pds
12 x 130pds
10 x 150pds
Two Handed Bicep Cable Curls With EZ Curl bar
12 x 90pds
12 x 100pds
10 x 110pds
10 x 120pds
(both done in supersets)

Bent Over Lateral Cable Shoulder Raises
10 X 30pds
10 x 40pds
8 x 50pds

Seated EZ Curl Bar Inside the knees Concentration Curls
20 x 30pds (not incl. bar)
15 x 50pds
10 x 70pds
6 x 90pds (plus 3 halvers)
Skull Crushers (with EZ Curl Bar)
15 x 30pds (not incl. bar)
12 x 50pds
10 x 70pds
8 x 90pds (some missus gave me the 'are you on crack?' kinda look after these ones!)
(Both above exercises done as Supersets)

Shoulder Flyes with Reverse seating on Pec Dec
12 x 80pds
12 x 100pds
10 x 115pds
10 x 130pds
(these felt awesome...held for 2 seconds after each rep...what a burn!)

High Cable Double Bicep Inward Curls
12 x 40pds
10 x 50pds
8 x 70pds
High Cable Double D Handles Tricep Cable Extensions
12 x 70pds
12 x 90pds (time of vent#3 ... do I look like I am using that other cable machine?)
10 x 110pds
(Both exercises done as supersets)

Felt mighty intense after this WO ...
Today changed up my post WO shake a bit and added chocolate milk instead of 1%...tasted like a dream...mixed well and took the edge of the taste of the Leucine...
GF does not want me to have extra chocolate milk in the house though... so I may have to hide some away in the basement fridge! Out of sight, out of mind!

Hopefully going to be getting some transportation in order today and going to pick up my new treadmill! Gonna park it right in the living room... next to the recumbent bike and still have an elliptical to buy... TV watching ain't never gonna be the same!

My buddy in the gym today said damn! You're getting huge!
Thinking to myself ...you ain't seen nothing yet!
Turning into quite the AXHOLE I be ponders I!

[PlateBurnerTM]

Day 16

Chest / Back / Squats

2 MFXMS 1 HDx2 2 Pro Anabol upon Waking.
1 MFXMS 1 HDx2 PreWorkout (WO was @ 10am)

Started With Squats (new power rack at the gym and me with an attitude boost resulted in a great start to the WO)
345pds x 3 (PERSONAL RECORD!!!)
315pds x 6
275pds x 6
185pds x 10
WHAT A RUSH!!!!

Decline BP (New decline Bench at the gym....also brought the grip in a little bit...unfortunately grip was minimal on the bar itself (quite slippy) and had no chalk...so made due however had the heart racing near the end of the sets)
185pds x 15
225pds x 12
275pds x 10
...from this point wuss'd out a little bit due to lack of grip situation...
295pds x 6

Seated One Armed Row Machine
13 each arm at 45pds
12 each arm at 70pds
10 each arm at 90pds
8 each arm at 115pds

BP
185pds x 12
225pds x 10
...made a big jump here as the first two sets felt awesome...
315pds x 1... played it safe ...however felt like more could of been pushed out...
275pds x 10...made up for the preceding 1 rep!

One Arm Kneeling Rows
12 x 55pds (each arm)
10 x 70pds
10 x 85pds
10 x 100pds
IN THE F'N ZONE ON THESE PUPPYS!!! WANTED MORE!!!

Incline DB Presses
12 x 30 pounders each arm with 6 flyes added at the end
10 x 40 pounders each arm with 4 flyes added at the end
10 x 50 pounders each arm with 2 flyes added at the end
10 x 60 pounders each arm

Seated Rows (with shoulder wide long bar)
15 x 90pds
12 x 120pds
10 x 150pds
8 x 180pds

Standing calf raises(while waiting for the pec decs)

200pds x 15
300pds x 12
460pds x 8

Pec Dec (bars not pads)
145pds x 10 (double pumps)
175pds x 10 (double pumps)
220pds X 8 (double pumps)
250pds x 8 (double pumps) end of weight stack

Workout was awesome! Much better crowd on a weekday morning...seemed to be more aware thereby not necessitating me to report any numptiness.
Felt crazy powerful and crazily focused throughout this WO... only slight disappointment from bar choice during the Declines...which further mentally hindered the flat BPs I ponder...
ProAnabols up'd to 4 a day... either mid or end of the week gonna move up to 6 MFXMS a day....
Diet has been kept quite clean (mainly a couple double burgers here and there are the cheats plus utilizing cheese in some meals...)
May start keeping track of meals and macros however, work in progress and hope to get that started soon!

Whether it be mental, the stack or the combination of both... loving this growth and strength increase!!!

[macedaddy]

always good to have growth AND strength in the same cycle!

[PlateBurnerTM]

Day 17

2MFXMS,1HDX2,2 Pro-Anabol upon waking (7am)

2MFXMS,1HDX2 Pre Workout (130pm) WO @ 2pm

BIs/TRIs/Shoulders

Underhand and Overhand Wristcurls
40(U)+50(O) @ 15pds(DBs)
35(U)+45(O) @ 20pds(DBs)
35(U)+40(O) @ 25pds(DBs) Ouch!
15(U)+25(O) @ 30pds(DBs) Double Ouch!
Preacher bench DB curls
15 x 25pds
15 x 30pds
10 x 40pds
10 x 45pds
Behind The Neck Tricep DB Extensions
15 x 25pds
15 x 30pds
12 x 40pds
10 x 45pds
(all above were done in supersets)


Lying Incline Bench Shoulder Raises
15 x 15pd DBs +(Front DB Shoulder Raises x 12 each arm @15pds)
12 x 20pd DBs +(Front DB Shoulder Raises x 8 each arm @20pds)
10 x 25pd DBs

Tricep EZ Curl Bar Attachment Cable Pulldowns
15 x 90pds
15 x 110pds
12 x 130pds
12 x 150pds (stack tapped out again)
Two Handed Bicep EZ Curl Bar Attachment Cable Curls
12 x 80pds <-
12 x 100pds |_these were done with super slow declinations 4 a killer burn!
10 x 120pds |
10 x 140pds <-
(both done in supersets)

Smith Machine Behind the Neck Shoulder Press
15 x 70pds
12 x 100pds
12 x 130pds
10 x 160pds (these felt really good...ultra powerful feeling...)

Standing High Cable Double Bicep Inward Curls
15 x 50pds
12 x 60pds
10 x 70pds
8 x 80pds
Standing High Cable Double D Handles Tricep Cable Extensions (facing outwards from the stack)
12 x 90pds
12 x 100pds
10 x 110pds
8 x 120pds
(Both exercises done as supersets)

Standing calf raises(while waiting for the pec decs)

200pds x 15
300pds x 12
400pds x 10
505pds x 10 (had a 45 on top of the calf raise machine as it tapped out @ 460pds)


Shoulder Flyes with Reverse seating on Pec Dec
12 x 80pds
12 x 100pds
10 x 120pds
10 x 140pds
(held each rep for at least two seconds at mid point....)



21s with DBs @ 20,25,30 pds (@ 30pds they turned into 7 + 7 + 5s with the fulls being virtually cheat fulls...biceps were burning!!!)

DB Tricep Kickbacks ( kneeling on Bench )
12 X 25pds
12 X 30pds
10 x 40pds

(21's and Kickbacks done as supersets!)

Great workout today... lots of chicken down the piehole....chicken for brekkie, chicken breast grills for lunch and bought a whole chicken for dinner...
Gonna be an early night I ponder... arms be burning....forearms feel like they are tearing the skin!

[Australian made]

nice log mate. Is this more of a bulk or a cut, your already a big boy at 255.

[PlateBurnerTM]

Australian Made:
A lean muscle addition while getting rid of some BF% ...I ponder...
I know most people usually say bulk or cut not both...
but with this stack definition and volume are definitely increasing and soft spots are diminishing!

Day 18

Hectic day.....
Basically only got a quick walk and ab session in during the early morning.
Did a lot of lifting and pushing and pulling though as we rearranged the living room and put together a new elliptical in the evening...
Missed my midday dose of MFXMS unfortunately. However, planned on experimenting and doubling up the dose before Day 19's WO....

Day 19

Proposed early morning WO turned into a 9am supercharged , slamming ,testosterone filled, weightlifting event!!!

Had my first dose of 2MFXMS , 1 HDX2 and 1 ProAnabol @ 530am

WO was at 9am and had 4MFXMS , 1 HDX2 and 2 ProAnabol 1/2 hour prior....

WHOOAA MAMMA!

Chest / Back / Squat session

Basically only had an hour and 15 minutes to squeeze everything in...but was not a bad thing at all as the WO had a furious hardcore aura about it...

DEEP SQUATS
Today was the day....
(Today is the Greatest - Smashing Pumpkins blasting over the speakers at the gym as I got myself ready to work in the power rack!)
Loaded up 3 45s and a 25 pounder per side on a 45 pound bar.....

365pds x 2 (could of made 1 or two more I ponder) !!!!!NEW P R!!!!!!
315pds x 6
275pds x 6
225pds x 10

Decline BP

185pds x 12
225pds x 10
275pds x 8
315pds x 6...wanted to go up more but will save for next chest session

One Arm Standing Cable Rows

70pds x 15
90pds x 12
110pds x 10
130pds x 10....combination of sweat and tears after these sweeties!

Double DB Flat Bench Press

40pd'rs x 12
55pd'rs x 10
70pd'rs x 10
90pd'rs x 8 (half the battle with these suckers is getting 'em in a position to press)

Seated Cable Row Machine

90pds x 15
120pds x12
150pds x 12
180pds x 10....oh the burn!!!

Incline DB Press

40pd'rs x 10
50pd'rs x 10
60pd'rs x 10

Wide Grip Pulldowns (was getting strapped for time so started these sets right before last set of Inclines)

70pds x 15
90pds x 15
110pds x 12
130pds x 12
150pds x 10
180pds x 8

Chest Pec Decs (these were incorporated as a superset @ the 110pd mark of the Wide Grips)

100pds x 10 (double pumped)
130pds x 8 (double pumped)
160pds x 8 (double pumped)....
Chest wuz burnt at this point...time to call it a day!

New P R on Squats... attributed to the fact that where I am now adding additional plates to more than just the 3 45s aside, a mental barrier has been lifted... Hope that the numbers just keep on moving up... hope to get at least 405pds on the go within the next month!

Chest is getting stronger, pushes are getting way more fluid. After the first set of many exercises it seems that I can keep on increasing with ease and the body wants more!

NEED MORE DL I Fathom... gotta get out of my comfort zone and start lifting some big numbers on the DL....

Diet, Pace of the day and dosing were back on track today...yesterday was just a hectic blah day for myself and a lot of other people too...

Luving this stack... body composition changes are getting more noticeable on the daily.... For some reason I have ROB ZOMBIE's 'SUPERBEAST' playing over and over in my head !

[PlateBurnerTM]

Day 20

Frickin' Fantastic Friday Arm Day

2 MFXMS, 1 HDX2, 2 ProAnabol @ 0530AM
2 MFXMS, 1 HDX2, 1 ProAnabol @ 230pm 1/2 hour before WO

Underhand and Overhand Wristcurls
35(U)+50(O) @ 15pds(DBs)
30(U)+35(O) @ 20pds(DBs)
20(U)+25(O) @ 25pds(DBs)...DBs were loose which kinda blew goats
15(U)+30(O) @ 30pds(DBs)
Preacher bench DB curls
15 x 25pds
12 x 30pds
10 x 35pds
10 x 45pds...Holeee mother of pearl ...veins were exploding through the skin
Behind The Neck Tricep DB Extensions
15 x 25pds
15 x 30pds
12 x 35pds
10 x 45pds
(all above were done in supersets)


Bent Over Low-Pulley Side Lateral

15 each side x 20pds
12 each side x 30pds
10 each side x 40pds
8 each side x 50pds

Tricep Rope Cable PullDowns
12 x 90pds
12 x 110pds
10 x 130pds
10 x 160pds (nice to have a stack that exceeded 150!) thumbsup.gif
Two Handed Straight Bar Cable Curls (all sets done with arm blaster)
15 x 80pds
12 x 100pds
10 x 130pds
6 x 150pds( super slow declinations!)
(both above exercises down in supersets)

Behind the neck shoulder presses on Smith Machine

15 x 70pds
12 x 100pds
10 x 140pds
10 x 160pds

Seated EZ Curl Bar Inside the knees Concentration Curls
15 x 30pds (not incl. bar)
12 x 50pds
10 x 70pds
6 x 90pds
Skull Crushers
12 x 30pds (not incl. bar)
12 x 50pds
10 x 70pds
8 x 90pds
(Both above exercises done as Supersets)

Shoulder Flyes with Reverse seating on Pec Dec

15 x 80pds
12 x 100pds
12 x 115pds
10 x 145pds
8 x 160pds

High Cable Double Bicep Inward Curls
15 x 40pds
12 x 50pds
10 x 70pds
6 x 90pds (not the greatest form on these but got'r done!)
High Cable Double D Handled Tricep Cable Extensions
12 x 70pds
12 x 90pds
10 x 110pds
8 x 130pds
(Both done as supersets)

Crunches on Ab Ball with 25 then 35 then 45 pd plate...



DB Tricep Kickbacks ( kneeling on Bench )
15 X 25pds
12 X 30pds
10 x 35pds
10 x 40pds

21s with DBs @ 30,25,20,15 pds (tryed something different and reverse pyramid'ed the sets ... got 21 for each weight and some frickin' pump'd arms!) yes.gif

(21's and Kickbacks done as supersets!)

Hunger was through the roof today...

Somewhat typical intake though....

-4 hardboiled eggs to kick off the morning...0530am
-Casein and Regular whey mixed with 1% milk...two spoonfuls of Phytoberry, low sugar berry juice and 2 cups of Berrys (Rasp, Black and Blue)...0745am
-Nutrient, Vitamin and Protein enriched Chocolate Milk
-Tri-O-Plex PB and Jelly Bar....(damn tasty lil b$tches these are!)...0900am
-2 large chicken breasts mixed with 2 pkgs of WeightWatchers Fettucine Alfredo and Broccoli (1100am)
-Two handfuls of au naturel Almonds (1pm)

-PreWO WTF Pump'd + BCAAs (245pm)

2hr WO with BCAAs 1/2 way through....

Post WO Shake (Cytosport Whey + Leucine + Dextrose + Chocolate Milk) 530pm

Hardboiled Egg and some venison pepperettes...615pm

BBQ'd Licks Burger Patty 330cals 29grs protein..
Large BBQ'd Chicken Breast...
M&M Peppered Sirloin.
Chara's Tortillas and Guacamole.... all btwn 630pm and 730pm

About to have some Natural PB and a shake and my prebed dose of MFXMS and HDX2!

Thinking its just gonna be cardio and biking for Saturday and Sunday... let the tendons and connective tissue have a lil break

Start midnights again on Sunday

[PlateBurnerTM]

3 WEEKS IN

DAY 21

Day of rest for the upper body. Picked up my bicycle from the shop and rode it back to the house ...approx 20kms...
Ate like a horse.... big breakfast , large lunch and huge feast at dinner...with lil meals in between...gotta luv the BBQ!

DAY 22

Another midnight shift. WO was @ 9pm with 3 MFXMS pre....

Squats / Chest / Back

Knew this was gonna be a killer WO... came into the gym @ work... not a sole there...heavy tune mix blasting on the stereo...immediate intensity achieved....



A 2 G SQUATS

4 big plates aside for 405 x 1 ....*****NEW PR******
395lbs x 3
315lbs x 5
225lbs x 10

Decline BP

185pds x 15
225pds x 12
275pds x 8
315pds x 3

Seated Rows

20 x 90pds
15 x 120pds
12 x 150pds
10 x 180pds
8 x 210pds

BP

135lbs x 15
185lbs x 10
225lbs x 8
275lbs x 3 (felt a lil tweak on the rotator so eased up on this one!)

DLs First time in a month and a half or so doing these bad boys...

135pds x 6
185pds x 5
225pds x 5
275pds x 5 ...a lil bit light headed after this set...

Standing Calf Raise with Smith Machine (worked in with DLs and PDs)

2 45's x 15
4 45's x 12
6 45's x 12
6 45's + 2 25's x 10

Pec Dec (worked in with DLs and CRs)

130pds x 10 (double pumps)
160pds x 8 (double pumps)
190pds x 8 (double pumps)

Pumped and drained after this session... 2 sirloins and long grain wild rice were scarfed down in 5 minutes ...1.25hrs after the session....
This is not even the halfway point of the 8 week'r stack.... 'Hey gym ... u gonna have to get some more weight cause I am gonna max yo' ass out!'

[PlateBurnerTM]

Day 23

Quick arm night!

Underhand and Overhand Wristcurls
40(U)+60(O) @ 10pds(DBs)
30(U)+55(O) @ 15pds(DBs)
25(U)+45(O) @ 20pds(DBs).
15(U)+30(O) @ 30pds(DBs)
Preacher bench DB curls
15 x 30pds
12 x 35pds
10 x 40pds
10 x 45pds
Behind The Neck Tricep DB Extensions
15 x 30pds
12 x 35pds
10 x 40pds
8 x 45pds
(all above were done in supersets)

Behind the neck shoulder presses on Smith Machine

15 x 70pds
12 x 100pds
10 x 140pds
8 x 160pds (shoulder was a little bit tender from yesterday's WO)

Tricep Straight Bar Cable PullDowns

15 x 90pds
12 x 120pds
12 x 150pds
10 x 170pds (new bar or something...but these were awesome...)

Reverse EZ Curl Bar Curls

12 x 10pds each side
10 x 20pds each side
8 x 25pds each side
8 x 30pds each side.... (veins on the forearms were a poppin')

(Both above exercises done as supersets)

Armz were burning...ran out of time unfortunately... cause another couple sets of something or other would of really tore them up

Hope to get a leg workout in tonight before work

Getting the food in over the midnight shift ...but it is a struggle... mouth stops wanting to chew after 2am it seems

[PlateBurnerTM]

Day 25

Much sleep during the day... WO was at 930pm... 3MFXMS 1HDX2 30mins prior to WO


Squats / Chest / Back

Disappointing Squat day

@ 405 pds....fail! ....had to bail out at the bottom....was down way too deep....thinking my legs were a little more fatigued than I thought after the previous day's biking into work...
@ 365pds... pulled out 3
@ 315pds... was good for 6
@ 225pds...pulled off a solid dozen....

Incline DB Press

40 pounders for 12 presses + 8 flyes
50 pounders for 12 presses + 6 flyes
60 pounders for 10 presses + 3 flyes
65 pounders for 10 presses

One Arm Standing Cable Rows

70pds x 15 each arm
90pds x 12
110pds x 10
130pds x 10

Did both the DB presses and Standing Cable Rows as Supersets....

Decline Bench Close Grip BB Presses

95pds for 12
125pds for 10
155pds for 8
185pds for 6

Seated Straight Bar Wide Grip Cable Rows

90pds x 12
130pds x 12
170pds x 10
210pds x 10

Both above exercises done as supersets

Smith Machine Calf Raises....

2 45pounders x 15
4 45pounders x 15
6 45pounders x 12
6 45pounders + 2 25's x 12

Pec Decs

130pds x 12 (double pumps)
170pds x 10 (double pumps)
210pds x 10 (double pumps)
250pds x 8 (double pumps)

Close Grips Lat Pulldowns

90pds x 15
120pds x 15
150pds x 12
180pds x 10

Three above exercises down as supersets....

Apart from the disappointing Squat start... WO felt great... close grip decline presses really felt good as did the close grip lat pulldowns...

Chest and Lats getting much more defined, luv handles slowly but surely disappearing.....weight tonight was showing at approx. 271pds....

Night off tonight as I have to stay up after midnight shift for some time tomorrow...
Will get sleep back on track and then back in the gym Saturday morning....to redeem myself in the power rack!!!!

[PlateBurnerTM]

4 WEEKS IN....Day 28

After a Thurs, Fri break and getting the sleep patterns back in check was primed for a hardcore Sat. morning Arm session....

Squats , Biceps, Triceps , Shoulders

A 2 G Squats

215pds x 10
265pds x 10
315pds x 10

Tricep EZ Curl Bar Cable PressDowns
15 x 90pds
15 x 110pds
15 x 130pds
12 x 150pds
Two Handed EZ Curl Bar Cable Curls
15 x 90pds
12 x 100pds
12 x 110pds
10 x 120pds
(both above exercises down in supersets)

Bent Over Low-Pulley Side Lateral

15 each side x 30pds
12 each side x 40pds
8 each side x 50pds

Underhand and Overhand Wristcurls
40(U)+50(O) @ 10pds(DBs)
30(U)+50(O) @ 15pds(DBs)
25(U)+40(O) @ 20pds(DBs)
20(U)+35(O) @ 25pds(DBs)
Standing Preacher bench DB curls
15 x 20pds
15 x 25pds
15 x 30pds
12 x 40pds
Behind The Neck Tricep DB Extensions
15 x 20pds
15 x 25pds
12 x 30pds
12 x 40pds
(all above were done in supersets)

Behind the neck shoulder presses on Smith Machine

12 x 90pds (added 8 front presses)
12 x 140pds (added 5 front presses)
10 x 180pds

High Cable Double Bicep Inward Curls
20 x 40pds
15 x 50pds
15 x 60pds
12 x 70pds
High Cable Double D Handled Tricep Cable Extensions
15 x 70pds
15 x 90pds
12 x 110pds
10 x 130pds
(Both done as supersets)

Shoulder Flyes with Reverse seating on Pec Dec w/Bars

15 x 80pds
12 x 100pds
12 x 115pds
12 x 145pds


21s with DBs @ 15pds 20pds and 30pds

DB Tricep Kickbacks ( kneeling on Bench )
15 X 20pds
15 X 30pds
12 x 40pds

Both above done as supersets

Standing Calf Raise Machine

250pds x 15
350pds x 15
450pds x 15
510pds x 15

Another amazing WO.... much intensity all the way through....the pumps were enough to bring tears to my eyes (partly sweetness of it all... but mostly the pain )


Thought I would be able to get the before and after pics of the last 4 weeks up tonight...had pics taken today... just trying to get them loaded up on the 'puter... hope to update ASAP...

[PlateBurnerTM]

Day 30

Squats / Chest / Back / DLs

Great uninterrupted sleep last night had me up and ready to bring the body to exhaustion today! ( to help burn off the Pizza and KFC cheats from the weekend!)
4MFXMS , 1 HDX2 , 2 ProAnabol , 2 NAC capsules pre WO...WO was at 1145am...


A 2 G Squats

135pds x 12
225pds x 8
315pds x 6
365pds x 4

Decline BP

135lbs x 20 (warm up set)
185lbs x 15
225lbs x 12
275lbs x 8
315lbs x 4

One Arm Standing Cable Rows

70pds x 15 each side
90pds x 15 each side
110pds x 12 each side
130pds x 10 each side

DB flat BPs

50pds each hand x 12
70pds each hand x 10
90pds each hand x 8
110pds each hand x 5 (new Page Ranking! half the battle with these puppy's for me is deracking...gettin them up in a pressing position and having enough juice in the tank to get some good quality reps out of them...really pushes you to the limit) yes.gif

Seated One Armed Row Machine

15 each arm at 47.5pds (2.5s on the inside of the 45s to give clearance!)
12 each arm at 72.5pds
8 each arm at 92.5pds
6 each arm at 117.5pds PR (I felt massive after these and a lil pukey too sick.gif )

DB Incline Presses

30pds each arm x 15 (+ 6 flyes at the end)
40pds each arm x 12 (+ 5 flyes at the end)
50pds each arm x 10 (+ 3 flyes at the end)
60pds each arm x 8 (no flyes)

Seated Wide Bar Cable Row

90pds x 20
120pds x 12
150pds x 10
180pds x 10

Pec Decs

160pds x 12 (double pumps)
190pds x 10 (double pumps)
220pds x 10 (double pumps)
250pds x 8 (double pumps)

Shoulder width outside inverted grip Deadlifts

45s each side + 45 bar = 135pds x 6
2 x 45s each side + 45 bar = 225pds x 5
3 x 45s each side + 45 bar = 315pds x 5....lower back was a lil tender after these...but form is coming along quite nicely...everything all good 15mins later!

Intense , exhaustive , fun session.... Massive pump from the start ...carried throughout...
About to eat a massive meal as I have to start fasting @ 7pm for bloodwork tomorrow morning sad.gif
Lil bit concerned with the Methylated MDHR in the Pro Anabol and its affect on liver values ...but have been good in taking the Hubaton Mariendistel Silybum Marianum Milk Thistle 870mg per TBspn( in a SeaBuckthorn base) on the daily and NAC on hard core days...so
hopefully values will not be thrown off too much...

Pics after 4 weeks

B4...






After 4 wks







Still a lot of BF to go... but progressing nicely thus far!

[PlateBurnerTM]

Day 32

Elongated Arm Burn

2MFXMS + 1 HDX2 + 2 Pro Anabol upon waking...

Good amount of eating throughout the morning and noon hour...

4MFXMS + 2 HDX2 + 1 Pro Anabol b4 WO @ 230pm... WO @ 3pm

Deep Squats to Start

12 x 135pds
10 x 225pds
6 x 315pds

Underhand and Overhand DB Wristcurls
40(U)+55(O) @ 10pds(DBs)
40(U)+50(O) @ 15pds(DBs)
25(U)+40(O) @ 20pds(DBs)
15(U)+35(O) @ 30pds(DBs) Burning goodness after these ones!
Preacher bench DB curls
20 x 20pds
15 x 30pds
10 x 40pds
10 x 45pds
Behind The Neck Tricep DB Extensions
15 x 20pds
15 x 30pds
12 x 40pds
10 x 45pds
Supersetted these above 3

Behind the neck shoulder presses on Smith Machine

12 x 90pds
10 x 120pds
8 x 150pds
6 x 180pds

Cable Rope Tricep pushdowns
110pds x 15
130pds x 12
150pds x 10
170pds x 8
Reverse EZ Bar Curls with ArmBlaster
30pds x 15
40pds x 15
50pds x 10
60pds x 10
Supersetted these two exercises....

Bent Over Low-Pulley Side Lateral

15 each side x 30pds
12 each side x 40pds
10 each side x 50pds
6 each side x 60pds

High Cable Double Bicep Inward Curls
15 x 60pds
12 x 70pds
10 x 80pds
8 x 90pds
High Cable Double D Handled Tricep Cable Extensions
15 x 90pds
15 x 110pds
12 x 130pds
10 x 150pds (no block of wood to stabilize feet from slipping back...hard to the core!)
(Both done as supersets)

Shoulder Flyes with Reverse seating on Pec Dec w/Bars

12 x 100pds
12 x 115pds
12 x 130pds
10 x 145pds

Smith Machine Calf Raises....

2 45pounders x 15
4 45pounders x 15
6 45pounders x 15

Seated EZ Curl Bar Inside the knees Concentration Curls
12 x 30pds
10 x 50pds
10 x 70pds
Skull Crushers
12 x 30pds
12 x 50pds
10 x 70pds
(Both above exercises done as Supersets)

Exhausting WO... felt like I was tapped after the first superset.... persevered though and it paid off in the form of a super pump throughout...
Arms pressed against the Armblaster during the reverse curls looked nothing short of massive...
Zonked sorcerer.gif ....early BBQ for dinner... waiting for that to settle then nighttime dosages of MFXMS and HDX2 will be ingested b4 an early bedtime...

[PlateBurnerTM]

Day 33
Started @ 8 MFXMS , 5 HDX2 starting today...
2MFXMS upon waking, 4 Pre WO , 2 B4 bed...
2HDX2 upon waking, 1 Pre WO , 2 B4 Bed...


Friday Chest / Back & SQUAT!

Deep Squats to Start

Knees were kinda achy at the beginning...

135pds x 12
185pds x 10
225pds x 8
315pds x 1

Knees sorted themselves out... squats were enough to yield a burn but also quite a bit of tightness in the lower back... not so much pain as it felt like a killer pump in the back.

Decline BP

135pds x15
185pds x 10
225pds x 8
275pds x 5
225pds x 10

Close Grip Seated Cable Pulldowns

90pds x 15
120pds x 12
150pds x 10
180pds x 8

Close Grip Flat BP

95pds x 12
115pds x 10
135pds x 8
155pds x 8

Wide Grip Seated Cable Rows

60pds x 20
90pds x 12
120pds x 10
150pds x 10

Incline Presses on Smith Machine

2 45s x 12
60pds each side for 10
75pds each side for 8
90pds each side for 8

Standing One Arm Cable Rows

60pds x 12
80pds x 10
100pds x 10
120pds x 8

Calf Raises on Smith Machine

90pds x 12
180pds x 12
230pds x 12
280pds x 12

Pec Decs with Bars

130pds x 12 (double pumps)
160pds x 10 (double pumps)
190pds x 10 (double pumps)
220pds x 8 (double pumps)

Conventional Form In/Out Grip DEADS

135pds x 5
225pds x 5
315pds x 2 was spent....so for safety sake...shut'r down!

Was quite tired today throughout the WO... more lethargic than anything...
Managed to stay focused none the less and even though it was not the most strength and power filled WO ever...was enough to satisfy and create a good feeling goin' into the weekend.
Good eating throughout the day, to be carried on tonight + some good rest should leave me good to go for Sunday!

[PlateBurnerTM]

Day 35 (day off yesterday)

Arm & Shoulder Day

4MFXMS, 2 HDX2, 1 Pro Anabol pre WO..
2 Scoops WTF Pump'd, BCAAs and a Red Bull pre WO

Despite the Caffeine and NO intake... I was really slow and lethargic to start out this morning... knees and legs were achy...
Maybe it was the weather (cold and rainy) or maybe it was the plythera of Roadhouse Hotwings from last night.... however, adverse conditions to start out a WO fo' sure...

High Cable Double Bicep Inward Curls
20 x 30pds
12 x 50pds
12 x 70pds
8 x 90pds
High Cable Double D Handled Tricep Cable Extensions
15 x 70pds
15 x 90pds
12 x 110pds
12 x 130pds
(Both done as supersets)

Bent Over Low-Pulley Side Lateral
12 each side x 30pds
12 each side x 40pds
8 each side x 50pds

Tricep EZ Curl Bar Cable PressDowns
15 x 90pds
12 x 110pds
12 x 130pds
10 x 150pds
Two Handed EZ Curl Bar Cable Curls
15 x 70pds
12 x 90pds
10 x 110pds
10 x 130pds
(both above exercises down in supersets)
After these sets...was feeling a bit more invigorated and intense... major pump goin' on...

Shoulder Flyes with Reverse seating on Pec Dec w/Bars
12 x 90pds
10 x 115pds
10 x 130pds
8 x 145pds

Underhand and Overhand Wristcurls
30(U)+50(O) @ 10pds(DBs)...painful pump midway through underhands...awesome!
30(U)+50(O) @ 15pds(DBs)
30(U)+30(O) @ 20pds(DBs)
25(U)+30(O) @ 25pds(DBs)
EZ Curl Bar Reverse Curls
10pds on each side for ten slow reps
15pds on each side for ten slow and painful reps
20pds on each side for ten slow and excruciating reps
Kneeling Flat Bench DB Kickbacks
20pds x 12 each arm
25pds x 12 each arm
35pds x 10 each arm

Lying on Front, Incline Bench , Shoulder Raises
10pd DBs x 12
15pd DBs x 12
25pd DBs x 8

Standing Preacher Bench 21s
(Half downward part was a little bit different ...but felt nice just the same)
15pd DBs
25pd DBs
35pd DBs
+ one set of fulls (7 fully up) with 50pds DBs

Standing Calf Raise Machine(Worked these in with the PB 21s)
200pds x 12
300pds x 12
400pds x 12
460pds x 15

Despite the non-intense feeling at the start ... once I got rolling... intensity progressively increased and it turned out to be a great session...

Weighed myself with gym scale today... 274pds
GF measured Arms , Quads and Chest yesterday...

Chest 47 inches unflexed...
Biceps 17 inches unflexed... 18 inches flexed..19 inches 45 mins after WO today flexed
Forearms 14.5 inches unflexed ...15 inches 45 mins after WO flexed
Quads 28 inches unflexed
Calves 18 inches unflexed
Neck 17 inches

[PlateBurnerTM]

Day 37

Squats / Chest / Back

Late in the day WO ( 10pm).... 4 MFXMS 1/2 hr pre WO... 4 others at 2 intervals earlier on in the day.... have up'd the HDX2 to 5 day ( 2 in the morning, 1 aft or pre WO and 2 b4 bed ) ... Pro-Anabol is at 3 a day... evenly spaced out....

A 2 G Squats

185pds x 10
225pds x 10
275pds x 8
315pds x 6

Squats felt mighty good apart from a lil twang in the lower back , most likely attributed to lack of adequate back stretching prior to the first set....
This tenderness subsided 2 exercises later....

Decline BP

185pds x 12
225pds x 10
275pds x 8
315pds x 6

These felt awesome.... consciously made more of an effort to push back into the bench during each rep.... chest was crying for more...but my shoulder was telling me to ease up a bit ( still a lil tender from Sunday's WO and sleeping on it funny )

Flat Close Grip BP

95pds x 12
135pds x 10
155pds x 10
185pds x 10

What a great load of sets here... felt great... chest was insanely pump'd after these puppys!

Standing One Arm Cable Rows

70pds x 20 each side
90pds x 15 each side
110pds x 12 each side
130pds x 10 each side

These were worked in with the Close Grip BPs for supersets....

Pec Decs with bars not pads

130lbs x 15 double pumps
175lbs x 10 double pumps
220lbs x 10 double pumps
250lbs x 6 double pumps

Close Grip Seated Cable Pulldowns

70pds x 20
90pds x 15
120pds x 12
150pds x 10
180pds x 10
Worked these in with the Pec Dec chest pumps for supersets....

Was kinda apprehensive about goin' hard before the WO due to the tender shoulder...however after the squats it was uncontrollable.... body and mind were completely in the zone... form felt never-better...muscle response felt awesome... overall it felt AWESOME

LEAN XTREME should be arriving by courier tomorrow and will start working that into the mix for the last couple of weeks....
Bulking has been fun... but weather is warming up and it is time to start melting off that winter tire that resides around my midsection!

[PlateBurnerTM]

Day 41

Unfortunately was out of the gym Wed. Thurs. and Fri. However, I was rested up and ready to go for a good Saturday morning session to make up for it...

4 MFXMS preWO along with 2 HDX2 and 1 ProAnabol....

WO was @ 10am

Bi's / Tri's / Shoulders and Squats

Deep Squats

185pds x 10
225pds x 10
275pds x 8
315pds x 5
(will bring it up a notch on Monday and squat some heavier numbers I ponder)

Underhand and Overhand Wristcurls
30(U)+50(O) @ 15pds(DBs)
30(U)+50(O) @ 20pds(DBs)
30(U)+50(O) @ 20pds(DBs) (could not find a pair of 25's anywhere on the racks )
15(U)+35(O) @ 30pds(DBs)
Standing Preacher bench DB curls
15 x 30pds
12 x 35pds
12 x 40pds
10 x 50pds
Behind The Neck Tricep DB Extensions
15 x 30pds
12 x 35pds
10 x 40pds
8 x 50pds
(all above were done in supersets and resulted in a painful but awesome pump!)

Behind the neck shoulder presses on Smith Machine
20 x 70pds
15 x 120pds
12 x 160pds
10 x 180pds

High Cable Double Bicep D Handle Inward Curls
20 x 50pds
15 x 60pds
12 x 70pds
10 x 80pds
High Cable Double D Handled Tricep Cable Extensions
15 x 70pds
15 x 90pds
12 x 110pds
12 x 130pds
(Both done as supersets)

Shoulder Flyes with Reverse seating on Pec Dec w/Bars

12 x 90pds
12 x 105pds
12 x 115pds
12 x 130pds


Tricep EZ Curl Bar Cable PressDowns
15 x 90pds
15 x 110pds
12 x 130pds
12 x 150pds
Two Handed EZ Curl Bar Cable Curls
12 x 70pds
12 x 90pds
10 x 110pds
8 x 130pds
(both above exercises down in supersets)

Lying on Front, Incline Bench , Shoulder Raises
15pd DBs x 10
20pd DBs x 10
25pd DBs x 10

EZ Curl Bar Reverse Curls
30pds for 12 slow ones
40pds for 10 slow ones
50pds for 8 slow ones
Kneeling Flat Bench DB Kickbacks
25pds x 12 each arm
35pds x 10 each arm
45pds x 10 each arm

Standing Calf Raise Machine
200pds x 12
300pds x 12
400pds x 12
510pds x 12 ( had 2 25pd'rs stacked on top of the maxed out machine )

Overall a great WO with fantastic pumps, intensity and focus...considering it was a busy saturday at the establishment....
Little bit disappointed with the numbers after comparing them with past sessions...but shall take that as fuel to go harder in upcoming WOs...
Diet has been great for the last couple of days.... and have been able to get some solid sleep and rest in as well...

Easing off on the squats today will make for no excuses in my squattage for Monday... itz gonna be hard to the core