6 Week PPlex/Epi Bridge

[Logo]

Day 11 Workout

B1.
EZ Preacher Curl 75 x 19 RP
Forearm Curls 80 x 23 RP
Donkey Calf Raise 425 x 24 RP
Romainian DL 315x10, 235x20
Leg Press 720x9, 500x19

My strength continues to improve. I don't like to use straps on dead lifts and my hands were killing me after doing 315x10. I wasn't sure I was going to be able to grip the bar for my widow maker set.

[Jaryu]

Day 11 Workout

B1.
EZ Preacher Curl 75 x 19 RP
Forearm Curls 80 x 23 RP
Donkey Calf Raise 425 x 24 RP
Romainian DL 315x10, 235x20
Leg Press 720x9, 500x19

My strength continues to improve. I don't like to use straps on dead lifts and my hands were killing me after doing 315x10. I wasn't sure I was going to be able to grip the bar for my widow maker set.

seems like your strength is going up nice and steady, congrats on your gains. For those you might wanna use the strap for the deads to conserve your hands so you can focus on the widow makers?

[Logo]

Maybe. I didn't feel like I had a lack of grip strength. It was the bar squeezing my caluses to oblivion that was killing me.

[Jaryu]

Maybe. I didn't feel like I had a lack of grip strength. It was the bar squeezing my caluses to oblivion that was killing me.

I have that particularly bad when it's arms day and I forget to take my gloves.

[Logo]

Yeah, my callus pads usually progress with my weights, but they just haven't been able to keep up this time.

[Logo]

Day 13 Workout

A2.
Hammer Press 320 x 19 RP
Mil. DB Press 70's x 14 RP
CG Bench Press 190 x 14 RP
CG Pulldowns 185 x 19 RP
WG Rows 165 x 17 RP

What can I say, I had another great workout. I start the epi in two days and can't wait to see what happens. I'll update tomorrow with my week two summary.

[Jaryu]

Today is the end of your second week, tells us all the juicy details. Leave nothing unsaid.

...This feels like dejavue

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Week 2 Results

Bodyweight: 180.6 +8.2
Mass:
Calves 15.4"
Thighs 23"
Waist 32"
Chest 42.5"
Biceps 15.7"
Forearms 13"

I really wasn't expecting this much weight in my second week. I was starting to feel "fat", but I think it's just the water. I've checked a few skin fold measurements and they are all unchanged. I might have put on a little visceral fat which would explain the waist increase. What I'm most surprised about is the size increase in my thighs. With the exception of yesterday (which wasn't really that bad), I've been eating pretty clean.

[Jaryu]

Week 2 Results

Bodyweight: 180.6 +8.2
Mass:
Calves 15.4"
Thighs 23"
Waist 32"
Chest 42.5"
Biceps 15.7"
Forearms 13"

I really wasn't expecting this much weight in my second week. I was starting to feel "fat", but I think it's just the water. I've checked a few skin fold measurements and they are all unchanged. I might have put on a little visceral fat which would explain the waist increase. What I'm most surprised about is the size increase in my thighs. With the exception of yesterday (which wasn't really that bad), I've been eating pretty clean.

I guess you are well on your way into reaching you weight goal, just 6.4#'s more and you're there. So, will you just shoot for 200 since you're likely to reach your weight goal by next week and you would still have 3 more weeks to go after that?

[Logo]

I'm thinking that 190-194 would be more realistic without putting on too much fat. I hate gaining visceral fat. It always seems that I have to burn all of it before burning much subcutaneous fat. That means it takes a couple of weeks of dieting before I even begin to notice a change in the mirror.

[Jaryu]

I'm thinking that 190-194 would be more realistic without putting on too much fat. I hate gaining visceral fat. It always seems that I have to burn all of it before burning much subcutaneous fat. That means it takes a couple of weeks of dieting before I even begin to notice a change in the mirror.

Are you planning to cut calories to reduce and lean out your gains? If not, I think it's more likely you will stay at 194 after pct at your current gain rate, I am sure you will reach the 200# point then dry out the extra water and stuff on pct and comeback down to low/mid 190's after pct is done. You're gonna be hiiiiiiiuuuuuuuuuge hehehe

[Logo]

Day 14 Workout

B2.
Hammer curls 40's x 15 RP
Db Holds 105's x 2 sets
Standing Calf Raises 275 x 20 RP
Hamstring Curls 85each x 21 RP
Hack Squat 300 x 23 RP

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Day 16 Workout

A3.
Inc. Db Press 105's 1x10
Db Flies 60's 2x10
Military Cable Press 120 x 15 RP
Rev. Bench Press 160 x 18 RP
Weighted Chins bw+25 x 17 RP
Db Rows 85's 2 x 9

Today's workout felt pretty good. I think the Havoc's starting to kick in. I almost got up the 105's for 11. I'll go for 110's the next time this workout comes around. Even though I feel pudgy, there's still no noticeable fat gain on the calipers or in the mirror.

[Logo]

Day 17 Workout

B3.
Incline Db Curls 45's x 14 RP
Reverse Forearm Curls 30 x 22 RP
Seated Calf Raises 315 x 21 RP
Sumo Deadlifts 325 x 9, 235 x 20
ATG Smith Squats 325 x 17 RP

[Logo]

Day 18 Workout

A1.
Incline Smith Press 255x15 RP
Mil. Machine Press 165x16 RP
Weighted Dips 65x18 RP
WG Pulldowns Back 160x18 RP
CG Cable Rows 190x17 RP

[Logo]

Day 19 Workout

B1.
EZ Preacher Curl 80 x 21 RP
Forearm Curls 90 x 23 RP
Donkey Calf Raise 455 x 22 RP
Romainian DL 325x10, 245x20
Leg Press 770x10, 520x20

Strength seems to be coming on a little stronger now with the Epi. I've always felt that was one of epi's strong points. I need to start using straps for the DL's after doing wrist curls. I can barely hold on.

Also, I was 182 this morning.

[Logo]

Week 3 Results

Bodyweight: 183.8
Mass:
Calves 15.5"
Thighs 23.4"
Waist 32"
Chest 43"
Biceps 15.75"
Forearms 13.1"

I'm amazed that my thighs have blown up so quickly. On the other hand, my arms need the most help and seem to be struggling the most. Any suggestions? Maybe I need to drop the rest-pause sets and move to something higher volume for them.

[Logo]

Day 21 Workout

A2.
Hammer Press 340 x 19 RP
Mil. DB Press 75's x 15 RP
CG Bench Press 195 x 14 RP
CG Pulldowns 200 x 17 RP
WG Rows 180 x 15 RP

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Day 22 Workout

B2.
Hammer curls 40's x 17 RP
Db Holds 110's x 2 sets
Standing Calf Raises 295 x 19 RP
Hamstring Curls 90each x 21 RP
Hack Squat 320 x 24 RP

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Day 23 Workout

A3.
Inc. Db Press 110's 1x11
Db Flies 65's 2x9
Military Cable Press 120 x 17 RP
Rev. Bench Press 165 x 18 RP
Weighted Chins bw+35 x 13 RP
Db Rows 85's 2 x 11