Redemption

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  1. Wednesday:
    -5 minutes cardio on bike
    -Arnold Press db
    *20x10 warmup, 25x12, 40x7
    -Arnold curl db
    *15x10 (warmup), 25x12, 30x8
    -Vert BB press
    *70x12, 90x8
    -Shrugs
    *200x12, 240x10
    -Lat raises db
    10x15, 20x8
    -cable abs
    *50x15, 60x12
    -30 minutes cardio on elliptical.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*


  2. Thursday:
    -5 minutes cardio on bike
    -Squats
    *100x12 (warmup), 150x10, 175x7, 205x5
    -Front Squats
    *12x100, 7x125 + 5 x125 (my calves felt like they were going to fail, so I re-racked, got pissed, and did some more).
    -SLDL
    *150x12, 180x10
    -Leg Press (plates per side)
    3x8, 4+15x6
    -Calves (plates per side)
    *3x12, 4x10, 5x6

    I was bored so I then did 3 reps of leg press at 5 plates per side, and then 2 more calf raises at 5 plates.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
    •   
       


  3. I'd throw in at least another Hammy move in that puppy to get those suckers worked over.

    I dig that you incorporate Front Squats, it's a underrated exercise.

  4. What would you suggest for hammies? I don't want to do goodmornings (no safe place really), and I am not a huge fan of the hamstring curl machine... I also think that my hams are a lot stronger than my quads already... But I'm still learning (probably always will be).

    Yes, the front squats are BRUTAL... I do them with a closer stance than my normal squats (more like an oly lifter), and they really kill..

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  5. I like the leg curls or variations of... single kneeling leg curl.. etc.
    But if you don't like them, that's cool. I just noticed you have a lot of primarily pressing exercises and only one hammy.

  6. I'll hit them like that, I was figuring that my relatively wide stance for my normal squats (and semi-wide for leg press) would help with that.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  7. we have a few different leg curl stations, and one in which you kneel at and curl with one leg.. it's brutal at high weights.. you feel your erectors come into play.

    I like higher reps on the laying leg curls.

    You do recruit them in your compound presses, but I'm sure you'll feel more of a general "worked" feeling if you work on them in a more balanced fashion. That's just my experience.

    GHR's are a *****, I'm working myself up to using them in my rotation.. short munchkins like Glen can get away with them.

    balance is something I am fond of these days. Although I think you are bringing up a good point, to work on your weaknesses.

    I think my quads and hams/glutes are at par with one another now because of that.

  8. You could try sumo leg press as well, where you your feet are up on the platform and you push with the heels. Basically, at the bottom position your knees are very close to your shoulders. I did them for the first time on my current rotation and I couldn't walk for 2 days, your inner thighs will be fried. Those leg curls have been a waste of time for me.

  9. UBI: what's a GHR.... I know I'll probably say "doh!" when ya tell me, but.. I'm drawing a complete blank..

    machinehead: If I only had a platform...

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  10. glute ham raise

    not to be confused with hypers.

    Pumping the Posterior
    •   
       


  11. Weekend update:
    It sucked... Lotsa crazy **** came up and I was only able to hit the bike for 30 minutes on Friday.

    Monday weigh-in: 260 (still...)
    Monday:
    -5 minutes warmup on bike
    -Deadlifts
    *100x10, 120x10
    -BO BB Row
    *90x10, 115x6
    -Oly curl
    *50x10, 65x8
    -Assisted Chins (lifted)
    *100x12, 120x7
    -Hammer Curl
    *25x8, 35x5
    -45 deg row
    *80x12, 105x10
    -Rear Delt Flyes
    *80x12, 95x10

    It is strange that my weight hasn't gone down, because just over the last week I have had to tighten up my belt a notch to keep my damn pants up!!! I am also noticing a *tiny* bit more definition, so I don't know what the f*ck is going on really. No quitting here though!

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  12. maybe you're recomping, which of course is ideal.

  13. throw your scale out the window ... weight is so worthless ... it has so much to do with when you last ate, how much water you're holding, whether or not you've taken a dump .. just go by the mirror or your measurements

    hell since the end of august i've dropped at least 2-3% of my bodyfat but my weight hasn't changed at all

  14. I agree with that glen... I just figured it is an "easy" way to track things... I do try and weigh at the same time each week. In the early morning after the dump/piss when I'm feeling a *bit* dehydrated. But my life has been pretty chaotic right now and I tend to get dehydrated over the weekends and hold water mon-wed.... *shrug*

    Tuesday:
    -5 minute warmup on bike
    -DB pec flyes
    20x10, 25x10
    -Flat bench
    130x10, 160x6
    -Incline DB
    *40x12, 45x9
    -Dips
    *Chest: 100x8, 110x6
    *Triceps: 100x6
    *I then waited for someone to stop using the 1 ez-bar to do "reverse-grip power cleans" (full-body curls...), got pissed/bored and did another set of tricep dips for 12 reps at 100 pounds lifted
    -Skull crushers
    *40x12, 50x10
    -Immediately did 10 reps of cg press with 50 lbs from skulls
    -Cable Triceps
    *50x15, 60x10
    -20 minutes cardio on bike (was pressed for time)

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  15. Wednesday:
    -5 minutes cardio on bike
    -Arnold Press
    *20x10 , 30x12, 40x6
    -Arnold Curl
    *15x10 (warmup), 25x12, 30x8
    -Vert BB press
    70x12, 90x8
    -Shrugs
    *12x200, 10x240
    -2 sets of rotator cuff exercises

    I left after this because I was tired, the gym was way too crowded and I was pressed for time. I just can't stand waiting around to do things because some f*cktard is flapping their jaw and trying to show off for a girl or his buddies...


    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  16. Well, this weekend sucked, thankfully I was too busy to eat much... Lets hope for a better week this week.

    Still weighing 260 (it looks more like 259, but whatever).

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  17. monday:
    -5 minutes cardio on bike
    -Deads
    *100x12, 125x10
    -BO row
    *95x10, 115x7
    -Oly Curl
    *55x10, 75x7
    -Assisted chins (lifted)
    *100x12, 120x8
    -Hammer Curl
    *25x8, 35x5
    -45 degree row
    *80x12, 105x8
    -Rev flyes
    *80x12, 95x8
    -20 minutes cardio on bike

    been feeling very tired lately, I also couldn't keep my heartrate down while working out so I used the bike instead of the Elliptical.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  18. hmm... do you think it's time for a little break buddy?

  19. Yah... from the rest of my life. I actually managed to get about 8 hours of sleep last night and I feel wonderful compared to the last few days.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  20. sleep deprivation.. gotcha

    I got pissed and smashed a coffee mug over my head this weekend. Talk about stupid? I'm a easy going guy but I got so mad I felt that was the only recourse.. to an ARGUEMENT!!

    you can laugh now.. I have porcelein in my scalp. I've never pulled such idiotic **** before.. not even as a teenager. I don't know what was up with that "acting out"... lol

    Anyways, we all need a break sometime.

    non-sequitur sidebar terminated

  21. I agree, I took today off, and might take some more time off, but no longer than until next monday.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  22. Ok, got back into it today.
    Weighed in around 255.

    -5 minutes cardio on bike
    -db flyes
    *20x10, 25x10
    -flat bench
    *130x10, 160x6
    -inc db
    *40x12, 45x10
    -dips
    *chest: 105x8, 115x5
    *tris: 105x8
    -Skulls
    *40x12, 50x10
    *immediate cg press of 50x12
    -cable tris
    *50x15, 60x10
    -20 minutes cardio on bike.

    Only thing I noticed after my time off was that cardio was more exerting than usual, I did fine on the weights.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  23. Wednesday:
    -Arnold Press DB
    *20x10 (warmup), 30x12, 40x7
    -Arnold Curl DB
    *15x10 (warmup), 25x12, 30x8
    -Vertical BB press
    *75x12, 90x8
    -Shrugs
    *200x12, 240x9
    -Lat raise db
    *10x15, 20x8
    -cable abs
    *50x15, 60x12
    -rotators
    2 sets of 12 with 10 lbs
    -20 minutes on Elliptical

    Thursday:
    -Squats
    *100x12 (warmup), 150x10, 175x7, 205x5
    -Front Squats
    *100x12, 125x10
    -SLDL
    *150x12, 180x10
    -Leg Press (plates)
    *4x8reps, 5x4reps
    -Calf raise (plates)
    *3x12reps, 4x9 reps, 5x6 reps
    -Hamstring curl
    *120x7, 135x5
    -Quad extension
    *100x12, 125x8

    Friday:
    30 minutes cardio on bike
    Saturday:
    30 minutes cardio on bike.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  24. Sunday: Off
    Monday weigh-in: 255

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  25. what's your diet like these days?

  26. Nothing perfect there, eating between 1250 and 2000 cals a day, as clean as possible, but I still can't convince the girlfriend that eating a big dinner is a no-no... So I do my best. I am also taking a break from stims and such for a little bit.

    Monday:
    -Deadlifts
    *100x12, 125x10
    -Bent-over Rows
    *100x10, 115x8
    -Oly Curl
    *55x12, 75x6
    -Assisted chins (lifted)
    *105x12, 125x6
    -Hammer Curl db
    *25x8, 35x5
    -45 deg cable rows
    *85x12, 105x10
    -Rear Flyes
    *80x12, 95x9
    -20 minutes cardio on Elliptical

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  27. Tuesday:
    -5 minutes cardio on bike
    -Flyes DB
    *20x10, *25x12
    -Flat Bench
    *130x10, 160x6
    -Inc Db
    *40x12, 45x9
    -assisted Dips (lifted)
    *chest: 105x7, 115x5
    *tris: 105x7
    -skulls
    *40x12, 50x9
    -immediate CG press of 50x12
    -cable tris
    *50x16, 60x11
    -30 minutes cardio on bike

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  28. Good job keep up the hard work. You may have to face the fact that you might always be heavy, but you will simply be exchanging fat for muscle, which I wouldnt complain about.:bb2:

  29. Sounds good brother. You're working your butt off, and it's going to pay off. That's a bigtime calorie defecit.. How're your energy levels?

  30. In all honesty, life is ****ty right now. My energy levels are f*cked, my sleeping is f*cked, my whole goddamn life is f*cked.

    Wednesday:
    -Arnold Press DB
    *20x10 (warmup), 30x12, 40x7
    -Arnold Curl DB
    *15x10 (warmup), 25x12, 30x8
    -Vertical BB press
    *75x12, 90x8
    -Shrugs
    *210x12, 250x9
    -Lat raise db
    *10x15, 20x8
    -cable abs
    *50x15, 60x12
    -rotators
    2 sets of 12 with 10 lbs
    -20 minutes on Elliptical
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  

  
 

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