12/2/10 DMZ 50mg #13 - chest, delts, tris
Flat BB Press - 185x10(+2rp), 155x9(+1rp), 135x6
Incline Lever Bench - 180x9(+2rp), 130x7(+2rp), 90x10(+2rp)
Cable Crossovers - 55x15(+3rp), 45x15(+5rp), 35x15
Lever Mil Press - 240x10(+10lbs), 180x8, 90x12
Seated DB Laterals - 35x12(+5lbs), 30x8(+5lbs), 25x12(+5lbs)
Bent Over DB Laterals - 40x8(+5lbs), 35x8(+5lbs)
Skull Crushers - 55x12(+5lbs), 45x10(+5lbs), 35x20(+5lbs)
Overhead Rope Extensions - 75x19(+5lbs and 7rp), 65x12(+5lbs and 2rp), 55x15(+5lbs and 3rp) - My right arm had a bad pain from my delt down into my forearm while doing these. Not exactly sure what was going on, almost felt like tennis elbow or something. It feels fine now, so i'm hoping it was just a fluke thing.
Reverse Cable Curls - 85x15(+5lbs and 3rp), 75x13(+5lbs and 1rp), 65x15(+5lbs)
Morning weight was 201lbs.
THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!
"Ye are gods, and all of you are children of the most High."
Slap yourself in the face and tell yourself "your competition is training right now!"
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"Malk is foa Baybis" ~Ahnald Schwarzenegger
LOL, thanks guys. No worries, all is well now and it will stay that way. My next cheat meal won't be until my birthday(dec 22nd) and who knows when the next one after that will be. I'm going to have zero if I can help it. There is really no need for them. They are only needed during dieting(believe it or not). Use them as your refeed days to retain water and boost your metabolism, then the next 7 days your body will be doing everything it can to get rid of that excess water(cabrs) and calories. It is so good at it, that you will actually weigh LESS 1 week after your refeed, than you did the morning of your refeed. The human body is an amazing machine!
12/7/10 - DMZ 50mg #18 - Back, Bis, Traps
Deads - 335x10(+2rp), 275x15, 225x15(+2rp)
WG Lat Pulls - 230x12(+5lbs), 200x10(+10lbs), 170x10
Bent Over BB Rows - 205x12(+20lbs), 155x12(+2rp), 135x12
Seated DB Curls - 45x12(+2rp), 35x10(+2rp), 30x10(+2rp) My left wrist/forearm hurt soooooooo bad during these. I could have done more reps on each set but the pain was just too much. I've had a cyst on both wrists for 2yrs now and the pain comes and goes. It has been fine lately, but last night omg it hurt. The pain starts at my wrist and shoots up my forearm.
Machine Preacher Curls - 115x12(+1rp), 90x12(+3rp), 70x12 - Wrist/forearm pain again.
High Pulley Cable Curls - 60x12, 50x8, 40x11
Lever Shrugs - 410x15(+50lbs and 3rp), 360x15(+90lbs and 2rp), 270x15(+90lbs and 5rp) - The increases seem like a tall tale I know, but the fact is, I didn't get the forearm pump/pain like I was getting before, so I could lift more weight and didn't have to stop before the muscle actually fatigued. The pain was there for sure, but it was easily tolerable compared to earlier in the cycle. I'm hoping the increased water and potassium are finally working.
Weight this AM was 199lbs.
12/9/10 - DMZ 50mg #20 - chest,delts, tris
Decline BB Press - 205x9(+20lbs), 175x11(+20lbs and 1rp), 145x10(+10lbs)
Incline DB Press - 75x10(+1rp), 65x8(+1rp), 55x7(+1rp)
Low Pulley Cable Crossovers - 55x10, 45x10(+5lbs and 1rp)
DB Mil Press - 65x12(+2rp), 55x9(+1rp)
Seated DB Laterals - 35x15(+3rp), 30x10(+2rp)
Skull Crushers - 60x13(+5lbs and 1rp), 50x10(+5lbs), 40x10(+5lbs)
Reverse Grip Smythe Bench - 140x10, 110x10, 90x8 - New exercise
Had to cut 1 set from crossovers, mil press, laterals, and planned on doing dips as well. I had to take our son to the Dr.
12/12/10 - DMZ 50mg #23 - quads, hams, calves
Squats - 295x15(+10lbs), 225x15(+5rp), 185x13(+2rp)
Leg Press - 10pl x15(+50lbs), 8pl x12(+60lbs), 6pl x13(+70lbs) - increases seem like a lot, but i was getting too many reps. i was going above my 12-15 rep range, so that was the whole point: to add a lot of weight.
Toe Press - 12pl+20lbs x20(+20lbs), 10pl+20lbs x15(+20lbs), 8pl+20lbs x15(+20lbs)
Leg Extension - 205x20(+15lbs), 175x13(+15lbs)
Seated Leg Curls - 140x12(+5lbs), 125x14+5lbs and 1rp), 110x15(+10lbs)