Ok so I'm 2 weeks removed from PCT, and I'm gonna run a 4 week log in here for mainly workouts, but supplements also. Diet will see a slight reduction from the cals I ended the cycle and continued thru PCT at, and I will be running clen the first 2 weeks of the log.
Today: Friday 3/20...I will post the 2 day a week routine I've used the past 2 weeks, as I've allowed my body to recover.
Day 1
AM: 2 mile jog
PM: Super-pump 250 (2 scoops)
Bench - 135X10, 185X5, 225X5, 245X5, 275X3, 225X8
Squat - 135X10, 225X10, 315X5, 225X10, 225X10, 135X15
Pull-ups/Dips Superset - 10/10, 10/10, 10/10, 8/10, 7/10, 5/10
Preacher Curls - 35's on the curl bar X 8, 8, 7, 5
Cable Pressdowns - the stack X 10, 10, 10
Cable Crossovers X 10, 10, 9
Day 2
AM: sprint 800, walk 400, run 400, walk 400, jog 400, walk 400
PM:
Deadlift - 225X10, 275X5, 315X5, 405X3
Power Cleans - 135X5, 185X5, 225X5, 135X10
Military Press - 135X10, 155X8, 185X5, 185X4
Hang Clean&Overhead Press - 135X10, 135X10, 135X10
Leg Curls - light X 10,10,10
Dumbell shrugs/upright row superset - 100's/105, 100's/105, 100's/105
Then I did 9 sets of bodyweight ab work the 3 days I didn't lift each week
In the coming 4 weeks I will be doing a more basic 4/5 day split, depending on schedule and such.
Have been running green bulge and white blood since PCT, and have about 3 or 4 days left, then I'll be starting Super-Pump-250 again and that should last me right up until I go back on either m14ad or the one (can't decide) to get the summer started off right.
That's all for now, See you on Monday - 3/23
Weight: 189.5 (UGH!)
Today: Friday 3/20...I will post the 2 day a week routine I've used the past 2 weeks, as I've allowed my body to recover.
Day 1
AM: 2 mile jog
PM: Super-pump 250 (2 scoops)
Bench - 135X10, 185X5, 225X5, 245X5, 275X3, 225X8
Squat - 135X10, 225X10, 315X5, 225X10, 225X10, 135X15
Pull-ups/Dips Superset - 10/10, 10/10, 10/10, 8/10, 7/10, 5/10
Preacher Curls - 35's on the curl bar X 8, 8, 7, 5
Cable Pressdowns - the stack X 10, 10, 10
Cable Crossovers X 10, 10, 9
Day 2
AM: sprint 800, walk 400, run 400, walk 400, jog 400, walk 400
PM:
Deadlift - 225X10, 275X5, 315X5, 405X3
Power Cleans - 135X5, 185X5, 225X5, 135X10
Military Press - 135X10, 155X8, 185X5, 185X4
Hang Clean&Overhead Press - 135X10, 135X10, 135X10
Leg Curls - light X 10,10,10
Dumbell shrugs/upright row superset - 100's/105, 100's/105, 100's/105
Then I did 9 sets of bodyweight ab work the 3 days I didn't lift each week
In the coming 4 weeks I will be doing a more basic 4/5 day split, depending on schedule and such.
Have been running green bulge and white blood since PCT, and have about 3 or 4 days left, then I'll be starting Super-Pump-250 again and that should last me right up until I go back on either m14ad or the one (can't decide) to get the summer started off right.
That's all for now, See you on Monday - 3/23
Weight: 189.5 (UGH!)