Recompin! 3-AD/Mass FX Max Strength and Anabolic Pump!

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    8 pounds isn't anything to laugh at! thats some good progress, joe!

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    Quote Originally Posted by SamBoz19 View Post
    I C...that sucks man. I didn't mean any harm...just razzin ya a lil bit. However, I give you credit for not letting that stop you from getting what you want with your body. A lot of people give into limitations...your not one of those people...keep it that way bud and keep on kicking some ass in the gym!
    Its all good my man! No way I was going to let it keep me down in life. I was 6 when the original injury happened, Im long since used to it by now lol.

    Quote Originally Posted by macedaddy View Post
    8 pounds isn't anything to laugh at! thats some good progress, joe!
    Thanks man! Im very satisfied thus far, and I still got a ways to go (2 1/2 weeks or so plus aPCT) so who knows how well it can get? Sky is the limit...

    Arms this afternoon

    Dumbbell Tricep Extensions:70x20, 85x18, 100x12, 120x7

    Dips:BW+35x8, 8, 7, BW x18
    superset
    Incline Dumbbell Curls:35's x12, 40's x10, 50's x7, 55's x4

    E-Z Bar Curl:75x20, 85x15, 95x10, 105x6
    superset
    E-Z Bar French Press:75x15, 85x15, 95x12, 105x10

    Cable Pushdowns:125x10 raise 140x10 raise 155x10, 155x10 raise 170x6, 170x12
    superset
    Machine Preacher Curl:90x12, 110x10, 120x8

    Again, great numbers, more reps on extensions and French Presses at the same weight as last week. Full day off of training tomorrow. The body needs it! Ill take another Friday, closing that night.

    Macros later
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    Chest this evening and some cardio

    Flat Dumbbell Press:40's (statics)x15, 70's x15, 85's x10, 100's x7

    Dips:BW x15, 16, 18, 18

    Hammer Strength Incline Press:180x15, 230x12, 250x8, 270x6 PR

    Cable Crossovers:65x15, 80x12, 12, 12

    Best chest work imo in a while....probably since MFxMS log in March. Its 1 area that for me has stagnated it seems. Hopefully, no more!

    Cardio
    20 mins Eliptical:272 Cals
    BPM:115-121

    Tuesday's Macros
    Pro:269g
    CHO:249g
    Fat:112g

    Yesterday's Macros
    Pro:292g
    CHO:248g
    Fat:104g

    Today's
    Pro:364g
    CHO:250g
    Fat:127g

    DOMS over the last week have definitely subsided, back to mostly a normal range. Still aggressive. Libido still jacked. 1 pimple so far. Pumps while on these 3 is almost painful....love it though! Looking swole when I leave is pretty encouraging
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    Shoulders and some ab work today after work.

    Shoulders:
    Seated Shoulder Press:135x20, 185x10, 205x6, 215x3

    Machine Shoulder Press:140x20, 170x18, 200x10, 220x8

    Side Lateral Raises:25's x15, 35's x12, 40's x9, 50's x6

    Cable Upright Rows:140x20, 170x12, 200x9, 200x8

    4 sets each of crunches and leg raises afterwards...

    Felt great the whole way thru this one. Very intense, very concentrated and motivated. Highest shoulder numbers in a while, especially on the side lateral raises, highest Ive been on working sets. 2 weeks to go on 3-AD/MFx AP will run the entire way through.

    Yesterday's Macros:
    Pro:249g
    CHO:138g
    Fat:95g

    Couldnt believe I ate this little but it turned out as such....

    Today's Macros:
    Pro:267g
    CHO:206g
    Fat:98g
    Today was a short day, so I knew why today...the thing about having to work at 5am on Sundays (well...once a month for ad setup).
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    Back tonight...it was a good one!

    Pullups:BW x9, 10 PR, 10, 10

    Bent Barbbell Rows:135x20, 225x12, 275x6, 300x2 drop 225x9
    While 300 is a movement PR, I want more reps before I call it one...

    Close Grip Low Pulley Rows:175x15, 200x12, 250x6 PR, 250x6
    Stackin it! Oh yeah!

    Stiff Arm Pulldowns:125x15, 140x12, 155x12, 155x12

    Hyperextensions:BWx25, 25, 25, 32

    Couple of PR's, very happy with that. 13 days left on this...last week of 6/day 3-AD.

    Macros:
    Pro:346g
    CHO:241g
    Fat:128g
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    Legs tonight....was feeling kinda unmotivated after work...didnt take long to get it thought once I got rolling...

    10 mins eliptical

    Legs:
    Elevated Split Squats:135x15, 165x12, 185x10, 205x9
    Hadnt done these in a while...forgot how awesome they are!

    Reverse Barbell Lunges:155x10, 175x8, 195x8, 215x6 PR

    Leg Extensions (single):150x15, 175x12, 187.5x10, 187.5x10

    Leg Curls:110x15, 130x12, 130x9, 90x8 (negatives)

    Seated Calf Raise:110x30, 135x25, 135x25, 135x28
    Slowed the rep down some.

    Overall awesome workout. Think Im going to bring the SS back for a while, much easier on the lower back, and I feel I can hit the quads harder without worrying as much, because I dont have as much weight to control.

    Macros
    Pro:294g
    CHO:249g
    Fat:96g

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    Just checking in big joe. Great job buddy!

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    Quote Originally Posted by Trauma1 View Post
    Just checking in big joe. Great job buddy!
    Thanks my man!

    Arms this afternoon and some ab work

    Arms:

    Tricep Extensions:65x25, 85x20, 120x6, 120x6

    Dips:BWx17, 16, 18, 18
    superset
    Incline Dumbbell Curls:35's x12, 40's x10, 50's x7, 55's x5
    +1 rep on the 55's!

    E-Z Bar Preacher Curls:65x20, 85x15, 95x10
    superset
    E-Z Bar French Press:65x25, 85x15, 95x12

    Cable Pushdowns:140x10 raise 155x10, 155x10 raise 170x8, 200x7
    superset
    Hammer Curls:50's x12, 70's x6, 70's x6

    Abs
    4 sets each of crunches and leg raises

    Arms are SWOLE!! Strong numbers, gotta keep the momentum rolling!

    Nothing new to report on anything that hasnt been documented previously.

    Macros later.
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    Chest this afternoon....had plenty of aggression to blow away...

    Chest:
    Flat Dumbbell Press:50's x15 (statics, 3 sec) 70's x15, 80's x15, 100's x7

    Hammer Strength Incline Press:180x18, 270x6, 270x7, 270x7
    Nice

    Dips:BWx14 (weaksauce~) x17, x18, x18

    Cable Crossovers:80x15, 95x15, 95x13, 95x15

    Cardio
    20 mins Eliptical:272 Cals

    Macros
    TBD

    2 more days of 3-AD at 6/day...Very nice workout, feeling very strong. Aggression... aggression... aggression has been the feel lately.
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    Shoulders and some cardio work this afternoon.

    Shoulders:
    Seated Shoulder Press:135x20, 185x12, 205x7, 215x4

    Machine Shoulder Press:170x15, 200x12, 230x6 PR, 230x5

    Side Lateral Raises:30's x12, 40's x10, 50's x6, 25's x10 (to the ears, pause at the top)

    Cable Upright Rows:155x15, 185x12, 200x9, 200x10

    Feeling stronger every week on shoulders, improvements on both pressing movements this week. 2 more plates and Ill be stacking the shoulder press machine....

    Cardio
    20 mins Eliptical:294 Cals
    BPM:118-127

    Macros
    TBD

    Decided to just go 6 all the way thru on 3-AD for 1 more week.

    Have been slacking on keeping track of macros lately....have had a lot on my mind at work (time for a new job!!!) and its been carrying over....If I didnt work out, Id probably go nuts lol.

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    Back today:

    Pullups:BWx9, 10, 10, 10

    Close Grip Pulley Rows:175x15, 200x12, 250x6, 250x6

    Front Pulldowns:150x15, 175x12, 200x9, 150x8 (squeeze)

    Reverse Flies:50's, 4 sets of 15

    Hyperextensions:BWx30, 30 +45x20, +45x22

    Solid back work. Weight has maintained, still around 237 or so. Still feeling great.

    Yesterday's Macros:
    Pro:317g
    CHO:233g
    Fat:98g

    Macros:
    TBD
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    Caught a bug....102 temp and all that fun stuff. Going to be off for a few days
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    Feeling good and back with it today. Went to chest day, this is where it wouldve fallen.

    Flat Dumbbell Press:50's x20, 75's x15, 100's x7, 100's x6

    Hammer Strength Incline Press:180x15, 270x6, 270x6, 270x6

    Incline Cable Flies:65's x12, 65's x12, 80's x10, 80's x10

    Dips:BWx16, 16, 18, 18

    Nice day back, felt strong and 100%.

    Last day of 3-AD/MFx is tomorrow, then I start PCT on Sunday.

    Macros:
    Pro:282g
    CHO:168g
    Fat:111g
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    Final day of 3-AD, review and workout all here.

    1st things 1st, shoulders:

    Seated Shoulder Press:135x20, 185x11, 205x6, 215x4

    Machine Shoulder Press:170x15, 200x12, 230x8, 250x6 PR
    Stackin it baby!!

    Side Lateral Raises:25's x12, 30's x10, 35's x9, 20's x12 Negatives
    To the ears

    Cable Upright Rows:155x15, 200x10, 200x10, 200x10

    Very nice finale, a PR and a high rep count for the cable upright rows.

    Macros
    Pro:261g
    CHO:266g
    Fat:111g


    Final weight:
    239.2 +9.2 lbs overall

    Final Measurements for PH duration
    Chest:49"--49 1/2" +1/2"
    Neck:16 1/2"--16 1/2"
    Waist:38 1/2"- 38 1/4" -1/4"
    Biceps:16 3/8"- 16 1/2" +1/8"
    Quads:27"- 27 1/4" +1/4"
    Calves:17 1/4"- 17 1/4"
    Shoulders:58"- 58"

    Gains seen overall. Losing some weight on the waist was very nice to. Most days I was up around 3500 calories and was able to still show a positive effect on my waist. I think considering the length, the first 6 weeks of the recomp have been successful.

    Thoughts on 3-AD
    I enjoyed the product very much so. I definitely felt more aggressive on the product. Strength gains are very nice. I figure I gained around 5lbs of lean mass when I figure in the few lbs I gained initially from glycogen reloading after a long cut. No feelings of shut down, no testicular atrophy. Some acne, maybe half a dozen or so pimples total during this.

    I wasnt completely sure what to expect considering some people BLEW up big time (+20 lbs). But none the less I was satisfied. PCT is going to be simple which is another big plus when compared to other available compounds.

    Would I recommend it? I have lol. I had a friend finish his cycle just when I was starting mine from my recommendation (he gained 9 lbs overall). I will in the future be taking this product again for sure.

    Anabolic Pump will continue through PCT and I will post thoughts on it at the end of the 10 total weeks....so far though, I like it!

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    Going to keep this rolling through PCT. Still have AP running and the PCT is even more important than the PH end of the cycle.

    Back tonight after work...so was a little drained. We beat goal by about 20%, very very busy night.

    Back:
    Pullups:BWx9, 9, 9, 10

    Close Grip Low Pulley Rows:175x15, 225x10, 250x6, 250x6

    Front Pulldowns:150x15, 175x12, 175x12, 125x12 negatives

    Stiff arm Pulldowns:125x15, 140x12, 155x12, 170x9 PR

    Solid back work. Cut it a little bit shorter than usual, back is incredibly swole.

    Macros:
    Pro:261g
    CHO:271g
    Fat:82g

    1st day of PCT, nothing special to write home about. 1 PR is always nice. Legs tomorrow night after work.
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    Took yesterday off

    Legs today
    Split Squats:135x15, 185x12, 205x9, 225x6

    Barbell Lunges:135x10, 185x8, 195x6, 205x6

    Leg Extensions (single):175x15, 187.5x12, 200x9, 200x10 PR

    Leg Curls:130x12, 130x12, 9, 110x10
    superset...last 3 done continuous
    Seated Calf Raise:155x20, 21, 18, 20

    Macros
    TBD...its 230 and I gotta work early...Ill get em in tomorrow.
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    Supposed to do arms tonight, but was a little bit pressed for time so did chest instead.

    Chest
    Incline Dumbbell Press:50's x15, 70's x15, 80's x12, 95's x8

    Hammer Strength Incline Press:180x15, 270x6, 270x6, 290x4

    Pec Deck:115x15, 130x12, 160x7, 160x7

    Underhand Dumbbell Crossovers:25's x12, 30's x10, 30's x10, 20's x15

    All in all, a satisfying workout. PCT continues to be successful, no feelings of shutdown, lethargy. Strength has been great. Libido is very high.

    Macros in a bit.
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    Lifts look great joe, nice job!

    It's been a pleasure following along my friend!

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    Quote Originally Posted by Trauma1 View Post
    Lifts look great joe, nice job!

    It's been a pleasure following along my friend!
    Thanks man Support Ive gotten has been great here!

    Did shoulders tonight....pressed for time again so Arms will be on Saturday....work has been bleh and Im signing back up for school, had to change my major since Nutrition isnt offered online, but Ill still be in a health field (Health Sciences)...busy to say the least.


    Shoulders and some cardio:

    Machine Shoulder Press:170x15, 200x12, 230x8, 250x7

    Palms in Dumbbell Press:30's x15, 40's x12, 50's x7, 55's x5

    Side Lateral Raises:30's x12, 35's x10, 40's x9, 50's x6

    Upright Cable Rows:155x15, 200x10, 200x10, 200x10

    Solid. +1 on the machine press, which is always nice.

    Cardio
    20 mins Eliptical:260 cals

    Macros:
    Pro:309g
    CHO:268g
    Fat:85g
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    Arms tonight

    Close Grip Bench:135x20, 185x12, 205x8, 225x6

    E-Z Bar Curl:65x15, 85x15, 105x7, 110x5
    superset
    E-Z Bar French Press:65x20, 85x20, 105x12, 110x10 PR

    Incline Dumbbell Curls:30's x12, 40's x10, 50's x6
    superset
    One arm Dumbbell Extensions:25's x15, 35's x10, 40's x9

    Machine Preacher Curl:100x15, 120x10, 130x8
    superset
    Cable Pushdowns:140x12 raise 155x10, 155x10 raise 170x10, 200x10

    Very solid work. 1st week of PCT down successfully. Everything lookin on the up and up.

    Macros
    Pro:279g
    CHO:261g
    Fat:108g
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    Quote Originally Posted by joeflex73 View Post
    After shedding 40 lbs, its time to start a little something different. A 10 week recomp.
    EDIT: This is my 1st log on AM. Looking forward to showing what Im about.


    Weeks 1-6
    3-AD 4 a day (weeks 1 and 6) to 6 a day (weeks 2 through 5)
    Mass FX Max Strength 6 a day
    Anabolic Pump 3 a day with complex carbs
    Green MAGnitude
    Purple Wraath is a staple and will continue to be.
    Post w/o protein remains SAN Infusion. Loving the Wildberry Yogurt flavor.

    Weeks 7-10
    Minus 3-AD/MFx
    AX aPCT at 3 a day
    AX Hyperdrol 2 at 2 before bed
    GMag/PW/SAN will continue.


    5 day rotation
    Back
    Arms
    Legs
    Chest
    Shoulders

    Off days will come anywhere in there, in any given week, 5 on 2 off. 3 cardio sessions at ~130 BPM, 20 minute sessions.

    Diet
    3200-3500 Calories a day.

    Goal macro breakdowns:
    110-130g Fat
    320-350g Protein
    230-260g Carbs

    Carb meals will only be in 3 of my meals. This is not a full blown bulk, Id still like to drop more bf%

    Measurements
    Chest:49"
    Neck:16 1/2"
    Waist:38 1/2"
    Biceps:16 3/8"
    Quads:27"
    Calves:17 1/4"
    Shoulders:58"

    The ride officially begins Sunday morning.

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    Trivium kicks ass dude, I'm in!
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    Quote Originally Posted by LilPsychotic View Post
    Trivium kicks ass dude, I'm in!
    Hell yeah they do! Thanks for dropping in!

    Back today, switched things up a bit for the hell of it.

    Hammer Strength Front Pulldowns:130x20, 180x12, 230x8, 250x6

    Close Grip Pulldowns:150x12, 175x12, 200x6, 200x6
    Bleh~

    Stiff arm Pulldowns:140x12, 140x12, 170x8, 170x8
    Better!

    Deadlifts:225x10, 315x6, 365x2, 405x1

    Figure since Im not doing traditional squats for a while, I cant leave out deads. Really only the 3rd or 4th time Ive done full deads, so Ill take it.

    Macros later
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    Wow, I didn't realize how far into this you were when I subbed. How have the overall gains been? How is recovery from this cmpd? Pretty easy?
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    keep at it, joe!
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    Quote Originally Posted by LilPsychotic View Post
    Wow, I didn't realize how far into this you were when I subbed. How have the overall gains been? How is recovery from this cmpd? Pretty easy?
    I gained 9 lbs while at maintenance calories (about 3200 Cal average). So far Ive maintained all strength/size gained.

    Had no noticeable shutdown. Libido has stayed high throughout. No testicular atrophy. Some light acne and aggressive as hell about the only sides (of course I like the aggression lol). PCT has been a pleasure so far.




    Thanks Mace! Still havent figured out multiquote for over here....


    Legs today

    Split Squats:135x15, 185x10, 205x10, 225x8

    Reverse Lunges:135x15, 175x8, 195x8, 215x6

    Leg Extensions(single):175x15, 200x10, 200x10, 200x10

    Leg Curls:130x13, 150x8, 160x6, 160x5

    Standing Calf Raise:BWx40, 4 sets

    Not bad overall. Gym was kinda crowded today and there were actually other people doing legs!

    Macros:
    Pro:262g
    CHO:258g
    Fat:90g
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    Just did some cardio last night...

    20 mins Eliptical:285 Cals

    Today
    Arms

    CG Bench:135x20, 185x10, 205x8, 225x5
    bleh start...

    E-Z Bar Curl:65x20, 85x12, 95x9, 110x6
    superset
    E-Z Bar French Press:65x20, 85x15, 95x12, 110x8
    Much better

    Standing Alternating Curl:30's x15, 40's x12, 50's x10, 65's x4 PR
    superset
    One arm Dumbbell Extensions:30's x12, 35's x10, 40's x10, 45's x8

    Cable Pushdown:140x10 raise 155x10, 155x10 raise 170x10, 200x8
    superset
    Machine Preacher Curls:100x12, 120x10, 140x6 PR drop 90x10 drop 50x12

    Good thing my girlfriend drove us...arms are DONE! Didnt start off great but ended up being very good overall.

    Macros later.
  27. Senior Member
    tim1985's Avatar
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    Glad to hear things are goin good bro! Keep it up!
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    Quote Originally Posted by joeflex73 View Post
    I gained 9 lbs while at maintenance calories (about 3200 Cal average). So far Ive maintained all strength/size gained.

    Had no noticeable shutdown. Libido has stayed high throughout. No testicular atrophy. Some light acne and aggressive as hell about the only sides (of course I like the aggression lol). PCT has been a pleasure so far.




    Thanks Mace! Still havent figured out multiquote for over here....


    Legs today

    Split Squats:135x15, 185x10, 205x10, 225x8

    Reverse Lunges:135x15, 175x8, 195x8, 215x6

    Leg Extensions(single):175x15, 200x10, 200x10, 200x10

    Leg Curls:130x13, 150x8, 160x6, 160x5

    Standing Calf Raise:BWx40, 4 sets

    Not bad overall. Gym was kinda crowded today and there were actually other people doing legs!

    Macros:
    Pro:262g
    CHO:258g
    Fat:90g
    Thats awesome dude, great log.
  29. Board Sponsor
    joeflex73's Avatar
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    Thanks gentleman!

    Chest late....

    Static Pause Incline Dumbbell Press (3 sec):40's x15, 50's x15, 60's x10, 75's x6

    Hammer Strength Incline Press:180x15, 270x6, 270x6, 290x4

    Barbell Pullovers:65x12, 75x10, 75x10, 85x8

    Cable Crossovers:80x12, 95x10, 95x12, 95x10

    Macros:
    Pro:241g
    CHO:275g
    Fat:77g

    Solid chest work. Week 2 of PCT in the books and nothing has changed. Strength remains solid. BW has been stable.
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    Shoulders tonight

    Machine Shoulder Press:170x15, 200x12, 230x8, 250x6

    Palms in Dumbbell Press:35's x12, 40's x10, 50's x8, 55's x5

    Side Lateral Raises:30x10 drop 20x10 drop 15x6, 30x10 drop 20x9 drop 15x7

    Cable Upright Rows:170x12, 200x8, 200x10, 200x10

    Short and sweet shoulder work.

    Macros
    Pro:269g
    CHO:244g
    Fat:77g
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    Back tonight

    Pullups:BW x8, 9, 9, 9

    Hammer Strength Behind the Neck Pulldowns:180x20, 270x10, 290x8, 310x7

    Stiff arm Pushdowns:140x15, 155x12, 170x10, 170x10

    Deadlifts:225x15, 315x6, 365x2, 405x1, 425 fail

    Wanted the 425, 405 was nfp. Maybe next time. Think my form isnt very good yet either....

    Macros
    TBD
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    Legs tonight...quick

    Split Squats:135x15, 185x10, 205x8, 235x6 PR
    So much more brutal with that back foot elevated.

    Leg Extensions (single):175x15, 187.5x12, 200x8, 200x9

    Leg Curl:110x15, 130x12, 140x9, 150x7

    Seated Calf Raise:170, 4 sets of 20

    Quick tonight, gf and I got in kinda late so the workout was a little more abbreviated than most.

    Macros:
    TBD
  33. Senior Member
    SamBoz19's Avatar
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    Checking in on ya bud. Looks like things are still going pretty strong. Keep up the great work and your a strong dude yourself .

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Quote Originally Posted by SamBoz19 View Post
    Checking in on ya bud. Looks like things are still going pretty strong. Keep up the great work and your a strong dude yourself .

    Cheers!
    Thanks bro The log here is about to wrap up, 8 more days on PCT and then I go back on a cut to try and shred another 8-10% of bf.


    Chest tonight

    Static Pause Incline Dumbbell Press (3 count):45's x15, 55's x12, 65's x9, 80's x6 PR
    PR for Statics....not near for regular though.

    Hammer Strength Incline Press:180x15, 270x7, 270x7, 290x4

    Cable Crossovers:80 x15, 80 x15, 95 x10, 110 x8 PR
    110 on each side, definitely a high.

    Incline Cable Flies:65x15, 80x12, 80x12, 80x12

    Solid workout, felt great. 8 days remaining on PCT. Its been a pleasure.

    Yesterday's macros
    Pro:276g
    CHO:224g
    Fat:96g

    Today's
    TBD
  35. Board Sponsor
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    you want to lose 10%?

    sounds like ME!
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    Quote Originally Posted by macedaddy View Post
    you want to lose 10%?

    sounds like ME!
    Yeah I figure if I can get down to 200-210 Ill be pretty diesel. Another 30 lbs or so. Wont be difficult for me, the diet plan is easy for me to make. Looking forward to the day I can actually see my abs for the 1st time.

    Shoulders this afternoon

    Seated Shoulder Press:135x20, 185x12, 205x8, 225x3
    Wanted more at 225, but its the heaviest Ive been at in a while.

    Machine Shoulder Press:170x15, 200x12, 230x8, 250x7

    Behind the Back Cable Side Raises:20x12, 30x8, 30x8, 30x8
    Brutal.

    Cable Shrugs:200 each side, 4 sets of 20

    Very solid, shoulder workouts have been fantastic as of late.
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    Quote Originally Posted by joeflex73 View Post
    Thanks bro The log here is about to wrap up, 8 more days on PCT and then I go back on a cut to try and shred another 8-10% of bf.
    Good luck on cutting weight bro! You should log your progress!
  38. Board Sponsor
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    Quote Originally Posted by joeflex73 View Post
    Yeah I figure if I can get down to 200-210 Ill be pretty diesel. Another 30 lbs or so. Wont be difficult for me, the diet plan is easy for me to make. Looking forward to the day I can actually see my abs for the 1st time.

    Shoulders this afternoon

    Seated Shoulder Press:135x20, 185x12, 205x8, 225x3
    Wanted more at 225, but its the heaviest Ive been at in a while.

    Machine Shoulder Press:170x15, 200x12, 230x8, 250x7

    Behind the Back Cable Side Raises:20x12, 30x8, 30x8, 30x8
    Brutal.

    Cable Shrugs:200 each side, 4 sets of 20

    Very solid, shoulder workouts have been fantastic as of late.
    same here, bro! GOOD LUCK!
  39. Board Sponsor
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    Quote Originally Posted by macedaddy View Post
    same here, bro! GOOD LUCK!
    At the AC next year.... We'll both be shredded!!!

    Arms....a little abbreviated. Being that I hit chest and shoulders the last 2 days I didnt hit tri's with the usual volume.

    Seated Dumbbell Extensions:70x20, 85x18, 100x10, 120x6
    superset
    Standing Dumbbell Alt. Curl:30's x15, 40's x12, 50's x10, 60's x5

    E-Z Bar Curl:75x15, 95x10, 110x5
    superset
    E-Z Bar French Press:75x20, 95x12, 110x8

    Machine Preacher Curls:110x12, 130x8, 130x9
    superset
    Over head Cable Rope Extensions:110x20, 140x15, 140x15

    Done. Nice overall workout, had a solid pump. Nothing spectacular to right home about.
  40. Board Sponsor
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    So this is a day late....probably not going to work out again until Saturday in Atlanta. I worked at 4am today and do again tomorrow and Friday, really throws my schedule off.

    Legs
    Splits Squats:135x20, 185x12, 205x9, 235x6

    Stiff Leg Deads:225x15, 225x15, 275x10, 315x6

    Reverse Lunges:135x15, 175x10, 195x8, 215x6

    Leg Extensions (single):175x15, 200x15, 225x8 PR, 225x8
    2 more plates and Ill be doing the stack...1 leg at a time!

    Donkey Machine Calf Raise:400x30, 580x20, 580x20, 580x20

    Solid leg day. Little sore today but not incredibly so.
  

  
 

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