So it begins!

[Newlife4me]

This will be the new home for my training log hope you folks don't mind my little numbers. I'll back date this log from the begining of the week and continue from there. I'll also be posting up my upcoming cycel which begins on monday!

Current stats: As of 11/5
WT: 189
HT: 66"
Waist: 34 5/8
Arms: 15
Chest: 41 1/2
Neck: 16 1/4
Quad: 24
Calf: 16

BF% 16.9

11/17

Flat Barbell Bench – Warmup-------135x12
1st set----------------------------185x10
2nd set----------------------------195x10
3rd set----------------------------215x4

Incline DB Bench
1st set---------------------------60x12
2nd set---------------------------65x12
3rd set----------------------------70x10

Decline Bench
1st set----------------------------135x12
2nd set----------------------------155x12
3rd set-----------------------------165x10

Standing Upper/lower crosses
1st set------------------------30x12
2nd set-----------------------35x12
3rd set------------------------35x12

Kneeling Cable Crunches
1st set------------------------50x20
2nd set------------------------65x20
3rd set-------------------------80x20

Knee Raises
Sets 1-3--------------------BWx20

 

[Newlife4me]

11/19

Deadllifts - Warmup 135x12
1st set-------------- 185x12
2nd set------------- 205x12
3rd set------------- 225x8


Wide grip pulldown- Warmup 100x12
1st set-------------------- 120x12
2nd set-------------------- 140x12
3rd set--------------------- 160x6
Drop set 25%---------------120x11

Reverse Grip Pulldowns
1st set------ 100x12
2nd set------ 120x12
3rd set ------ 140x10

DB Row
1st set------- 60x12
2nd set------- 70x12
3rd set ------- 80x8
Drop Set 25%------60x13

Abdominal variations X80

Wood Chops
1st Set--------35x15
2nd Set--------40x15
3rd Set---------42.5x15

Excellent day today, ended up going in later then normal and found some different motivations haha, needless to say numbers were good today and my back is toast.

 

[Newlife4me]

11/20

DB Military Press – Warmup Set 50x12
1st Set----------------------- 60x12
2nd Set----------------------- 65x12
3rd Set------------------------70x9 -> Drop by 30% Arnold Presses
Drop Set-----------------------50x13

Seated DB Laterals
1st Set----------- 35x10 -> Drop Set by 30% to failure
25x16
2nd Set-----------25x12 -> Super Set Front Delt Raises x10
3rd Set-----------30x10 -> Super Set Front Delt Raises x8

DB Rear Delt Raises
1st Set------------30x12
2nd Set------------35x12
3rd Set-------------35x12 -> Drop Set by 25%
25x15
DB Shrugs
1st Set -------------85x15
2nd Set-------------85x15
3rd Set--------------90x12

Sled Calf Extensions Warm-up 80x12
1st Set --------------------95x12 (With 4 second holds at max contraction)
2nd Set--------------------110x12(With 4 second holds at max contraction)
3rd Set---------------------125x12(With 4 second holds at max contraction)
4th Set---------------------125x12(With 4 second holds at max contraction)

Great day today, shoulders were tight after first sets of DB Military's. Good pumps and the veins were popping for some reason today. Wanted to go up weight on the last set of calves but due to a little cramping I stayed the same.

 

[Newlife4me]

11/22

Tricep Pushdowns – Warm-up 50x12
1st Set----------------------65x18
2nd Set----------------------75x10
3rd Set-----------------------80x10

Skull Crushers – 3 Sets 10-12 reps -> Super Set Close Grip Bench Press
1st Set-------------------60x12-----x12
2nd Set-------------------70x12-----x12
3rd Set--------------------80x12-----x12

Seated Dips
1st Set-----------------140x15
*2nd/3rd Sets------------- Super Set Overhead Tri Extension
2nd Set-----------------180x12--------50x12
3rd Set------------------200x12--------60x12

DB Curls- Warmup 25x12
1st Set-----------30x12
2nd Set-----------35x12
3rd Set------------40x10

EZ Bar Curls
1st Set---------60x12
2nd Set---------65x12
3rd Set----------70x12

Minor wrist pain, considered pushing thru and going up but didn't want to chance anything due to upcoming cycle. Happy Turkey day!

 

[Newlife4me]

11/24

Flat DB Bench – Warm-up 50x12
1st Set------------------65x12
2nd Set------------------75x12
3rd Set------------------85x8 -> Drop Set by 30% to failure
-------------------------55x11

Incline DB Bench
1st Set------------------55x12
2nd Set-----------------65x10 -> Super Set DB Pullovers x10
3rd Set------------------75x8 -> Super Set DB Pullovers x10

Standing Upper Crosses
1st Set------------------30x15
2nd Set------------------35x12
3rd Set-------------------37.5x10

Incline Cable Flies
1st Set------------ 20x12
2nd Set-------------25x10
3rd Set--------------30x10---->
Super Set Wide Pushups to failure -> x17 Super Set Crunches to failure x68
Kneeling Cable Crunches
1st Set----------------50x20
2nd Set----------------65x20
3rd Set----------------80x20

Hanging Knee Raises 3 sets 20 reps

Workout went great today, Had my little sisters BF along for the ride which made it much more interesting due to the fact I don't normally have a spotter or w/o partner. All in all a good chest day, starting to see more vascularity coming in across the top of the pec.

 

[Newlife4me]

First day of the new cycle. Furazadrol/Epi-max, logged in the Axis section fyi.

11/26


Deadlifts Warmup 135x12
1st Set ----------185x12
2nd Set----------215x12
3rd Set-----------245x8 -> Drop set by 25% to failure 180x14


Wide Grip Pull downs Warmup 100x12
1st Set-----------------------120x12
2nd Set-----------------------140x12
3rd Set------------------------160x10


Reverse Grip Pulldowns
1st Set-------------------100x12
2nd Set------------------120x12
3rd Set-------------------140x10


DB Rows- Stayed with the same weight to focus on each contraction
1st Set-----------------65x12
2nd Set-----------------65x12
3rd Set------------------65x12



Hanging Knee Raises
3 Sets @20 reps


Wood Chops

1st Set--------------30x20
2nd Set--------------35x20
3rd Set---------------40x20

All in all it was a good back day, next week I'll be changing up the normal off the floor deads and going with rack deads. For the first day on today, nothing terribly noticeable other then I seemed to sweat more today then I would normally not running a thermo.

 

[Newlife4me]

11/27

DB Military Press – Warmup Set 50x12
1st Set----------------------- 60x12
2nd Set----------------------- 65x12
3rd Set------------------------75x8

Seated DB Laterals
1st Set----------- 30x10
2nd Set-----------30x12
3rd Set-----------30x10

DB Rear Delt Raises
1st Set------------30x12
2nd Set------------35x12
3rd Set-------------35x12

Standing Front Raises
1st Set---------------25x12
2nd Set--------------30x12
3rd Set---------------30x12

DB Shrugs
1st Set -------------65x20
2nd Set-------------70x20
3rd Set--------------70x20

Solid shoulder day, nothing too crazy just a good workout. Definetly felt good and tight when i finish, gotta love those days when reaching for the seatbelt becomes difficult.

 

[Newlife4me]

Scheduled day off today, and definetly going to make the most of it.

 

[Newlife4me]

11/29

Close Grip Bench Press Warmup 135x12
1st Set------------------------155x12
2nd Set------------------------170x10
3rd Set-------------------------180x10

Skull Crushers
1st Set-------------------------60x12
2nd Set-------------------------70x12
3rd Set--------------------------80x10


Tricep Pushdowns

1st Set---------------------------55x12
2nd Set---------------------------65x12
3rd Set----------------------------75x10


Dips –-----------------------------BWx14
-------------------------------BWx11


DB Curls --------------------- Warmup 25x15
1st Set--------------------------------30x12
2nd Set--------------------------------35x12
3rd Set--------------------------------40x8 -> supeset Hammers 30x10

EZ Bar Curls

1st Set---------------------------------50x15
2nd Set---------------------------------60x12
3rd Set ---------------------------------70x8
> Drop Set by 25% 60x10, and again by 25% 50x9


Solid arms day today, the pumps were great and muscles felt good and full the entire day. This fullness lasted much longer into the evening then normal, I would have to attest this due to the Furaz/Epi. Also I've noticed that, I'm sweating a bit more each workout then normal again i can only assume this is due to the the Furaz/Epi. Looking forward to legs tommorow.

 

[Newlife4me]

Barbell Squats ----------Warmup Set 135x12
1st Set-----------------------------185x12
2nd Set-----------------------------215x10
3rd Set-----------------------------235x8->Super Set BW squats with plyoball to failure x32

DB Lunges
1st Set----------------------25x15
2nd Set----------------------30x15

Leg Extensions

1st Set-------------------------100x15
2nd Set-------------------------150x12
3rd Set-------------------------170x10-->
Drop Set by 25% to failure 135x13


Leg Curls 1st Set---------------------40x20
2nd Set---------------------60x15
3rd Set----------------------80x15


Standing Calf Extensions – Warmup Set 135x15
1st Set-------------------------------205x20
2nd Set-------------------------------215x20
3rd Set--------------------------------245x12
4th Set--------------------------------255x10

Killer leg day, numbers might not have been crazy but the intensity was off the charts, legs felt thick and full after the first set of squats! Definetly walking out and back up stairs I was wobbly. Great feeling another great day!

 

[Newlife4me]

Forgot to post this from saturday so forgive me.

12/1

DB Flat Bench Warmup--------------50x12
1st set----------------------------65x12
2nd set----------------------------75x10
3rd set----------------------------85x9

Incline DB Bench
1st set---------------------------60x12
2nd set---------------------------65x12
3rd set----------------------------70x10

Decline Bench
1st set----------------------------145x12
2nd set----------------------------160x10
3rd set-----------------------------170x8

Incline Cable Fly
1st set------------------------50x12
2nd set-----------------------60x12
3rd set------------------------70x10

Standing Cable Upper Cross
1st Set------------------------30x12
2nd Set------------------------35x12
3rd Set-------------------------40x10

Kneeling Cable Crunches
1st set------------------------50x25
2nd set------------------------65x25
3rd set-------------------------80x20

Knee Raises
Sets 1-3--------------------BWx20


Great Chest day today, as I said in my review/log for the cycle it's been quite nice. Starting to feel the tightness more and more and definetly seeing more vascularity in and across my chest. For some reason i was a little lethargic going into my workout today, lack of sleep, working in the morning who knows but all in all I think the numbers were good and definetly seeing good progress.

 

[Newlife4me]

12/3

Rack Deadllifts - Warmup 135x12
1st set-------------- 185x12
2nd set------------- 205x12
3rd set------------- 225x8


Wide grip pull ups
7xBW
5xBW
4xBW
4xBw

Assisted Pullups
Assisted-40 x 12
Assisted-40 x 9
Assisted-20 x 5

Reverse Grip Pulldowns
1st set------ 120x12 -> superset normal closegrip x10
2nd set------ 140x10 -> superset normal closegrip x8
3rd set ------ 160x8 -> superset normal closegrip x 8

DB Row
1st set------- 65x12
2nd set------- 75x12
3rd set ------- 80x8

Abdominal variations X80

Wood Chops
1st Set--------35x20
2nd Set--------40x20
3rd Set---------45x15

Incorporated a little cardio starting this week, 10 min. @5.0 incline -3.5spd
-------------------------------------------- 10 min. @1.0 incline -6.0 spd

Another great day, definetly can tell that the joints are begining to dry out a bit nothing major just a little stiff feeling, going to bump up the cissus dosage and see if that helps. As starting this week I'll continue to do around 20 min. cardio 3 times a week just to give a little bump to the BF drop. Also changed up from normal deads to rack deads to really focus on the small of the back and that squeeze.

 

[Newlife4me]

12/4

Normally today would have been shoulders but due to a scheduling conflict, aka got called into work no choice obviously have no choice in that matter so I'll switch out the days and take tommorow as my normal shoulder day.

 

[Newlife4me]

12/10

Rack Deadllifts - Warmup 135x12
1st set-------------- 185x12
2nd set------------- 215x12
3rd set------------- 235x8
4th set--------------250x6 ---> drop set 185x14

Wide grip pull ups
7xBW
5xBW
5xBW
5xBw

Assisted Pullups
Assisted-55 x 15
Assisted-40 x 10
Assisted-20 x 6

Reverse Grip Pulldowns
1st set------ 120x12
2nd set------ 140x12
3rd set ------ 160x10

DB Row
1st set------- 65x12
2nd set------- 70x12
3rd set ------- 75x10

Abdominal variations X80

Wood Chops
1st Set--------35x20
2nd Set--------40x20
3rd Set---------40x20

20 Min. on the tread 10 min. incl. 5.0 @ 3.5---------10 min. incl. 1.0 @6.5

A great day today, back on track with my logs and the cycle is finally begining to truly kick in imo. I felt strong today, quite strong, numbers might not reflect it as much but the feeling never left me the entire workout. I seemed like the intensity never stopped the entire time I was at the gym. Hoping that days like today continue the rest of the cycle!

 

[Newlife4me]

12/11

DB Military Press – Warmup Set 50x12
1st Set----------------------- 60x12
2nd Set----------------------- 65x12
3rd Set------------------------70x0 -> Drop by 30% Arnold Presses
Drop Set-----------------------55x10

Seated DB Laterals
1st Set----------- 35x10
2nd Set-----------25x12 -> Super Set Front Delt Raises x10
3rd Set-----------30x10 -> Super Set Front Delt Raises x8

DB Rear Delt Raises
1st Set------------35x12
2nd Set------------45x12
3rd Set-------------45x12

Reverse Pec Dec
1st Set--------------80x12
2nd Set--------------115x12
3rd Set---------------130x10

DB Shrugs
1st Set -------------70x20
2nd Set-------------75x20
3rd Set--------------75x20

Sled Calf Extensions Warm-up 80x12
1st Set --------------------110x12
2nd Set--------------------135x12
3rd Set---------------------155x12

Shoulders were insane today! The strength and intensity are going thru the roof, definetly can tell the the aggression is up and I'm definetly going to be enjoyin the weeks to come!

 

[Newlife4me]

12/12

Close Grip Bench Press Warmup 135x12
1st Set------------------------155x12
2nd Set------------------------170x10
3rd Set-------------------------180x10

Skull Crushers
1st Set-------------------------70x12
2nd Set-------------------------80x12
3rd Set--------------------------80x12

Tricep Pushdowns

1st Set---------------------------55x12
2nd Set---------------------------65x12
3rd Set----------------------------75x12

Dips
1st Set–-----------------------------BWx14
2nd Set-------------------------------BWx11

Kneeling Cable Curls(behind the head)
1st Set------------------------------15x20
2nd Set------------------------------20x20
3rd Set-------------------------------20x16
4th Set-------------------------------25x10 -> supeset Hammers 25x16

EZ Bar Curls

1st Set---------------------------------50x15
2nd Set---------------------------------60x12
3rd Set ---------------------------------75x10
> Drop Set by 25% 60x10, and again by 25% 50x9

Seated Incline Curls
1st Set------------------30x12
2nd Set------------------35x12

Best arms day inawhile! Full pumped and tight as can be, the peaks are starting to come in more and more. Highly intense and great focus today. Also today was the last day of classes/exams so looking forward to having a little more time to focus on my routine.

 

[Newlife4me]

Barbell Squats ----------Warmup Set 135x12
1st Set-----------------------------205x12
2nd Set-----------------------------235x10
3rd Set-----------------------------265x8->Super Set BW squats with plyoball to failure x41

DB Lunges

1st Set----------------------25x15
2nd Set----------------------30x15
3rd Set-----------------------30x15

Leg Extensions
1st Set-------------------------70x15
2nd Set-------------------------125x12
3rd Set-------------------------170x12
4th Set-------------------------185x8
Drop Set by 25% to failure 135x9

Leg Curls 1st Set---------------------70x20
2nd Set---------------------80x15
3rd Set----------------------90x12

Donkey Calf Raises – Warmup Set 90x15
1st Set-------------------------------115x20
2nd Set-------------------------------135x20
3rd Set--------------------------------150x15

What a day! I love legs day, nothing feels better then when you push yourself to the point you can't walk. That sick feeling in your stomach, the shacky legs, knowing that you've given it everything you have + sum.

Today was definetly the best legs day I've had in awhile, you ask why? Well the number went up a little on the rack and I just felt like I was pushing thru the floor!

 

[Newlife4me]

12/14

Flat Barbell Bench – Warmup-------135x12
1st set----------------------------185x12
2nd set----------------------------195x10
3rd set----------------------------220x6

Incline DB Bench
1st set---------------------------60x12
2nd set---------------------------70x12
3rd set----------------------------80x8

Incline Cable Flies
1st set----------------------------35x12
2nd set----------------------------45x12
3rd set-----------------------------55x10

Standing Upper/lower crosses
1st set------------------------30x12
2nd set-----------------------35x12
3rd set------------------------35x12

BW Push ups
1st Set-------------x18
2nd Set------------ 45 plate x 10
3rd Set------------- 45 plate x7

Kneeling Cable Crunches
1st set------------------------65x20
2nd set------------------------80x20
3rd set-------------------------90x15

Knee Raises
Sets 1-3--------------------BWx20

Solid Chest day, Wasn't as pumped today as I have been the past few days but the number were gtg, nothing special but still seeing some good progress. A little more soreness in the shoulder today for some reason but again nothing to make me think it's too much or I need to change anything up.

 

[Newlife4me]

12/17

Rack Deadllifts - Warmup 135x12
1st set-------------- 185x12
2nd set------------- 2255x12
3rd set------------- 245x8
4th Set--------------260x5

Wide grip pulldown- Warmup 100x12
1st set-------------------- 1300x12
2nd set-------------------- 155x12
3rd set--------------------- 165x8
Drop set 25%---------------120x11

Close Grip Pulldowns
1st set------ 1200x12
2nd set------ 130x12
3rd set ------ 145x10

DB Row
1st set------- 60x12
2nd set------- 70x12
3rd set ------- 80x8
Drop Set 25%------60x13

Abdominal variations X80

Wood Chops
1st Set--------35x15
2nd Set--------40x15
3rd Set---------42.5x15

Great Back day, I see the top portion of my back is coming in quite nicely and I think the woodchops are helping with the taper of my waste quite a bit. Also incorporated another 20 min. of cardio in today did this on the stair machine and wow that was intense.

On a side note, My eye is twitching alot and won't stop anyone ever had this happen before?

 

[Newlife4me]

12/18

DB Military Press – Warmup Set 50x12
1st Set----------------------- 60x12
2nd Set----------------------- 65x12
3rd Set------------------------65x12

Seated DB Laterals
1st Set----------- 25x12
2nd Set-----------30x12
3rd Set-----------30x10

Reverse Pec Dec
1st Set------------100x12
2nd Set------------120x12
3rd Set-------------150x12

Standing Front Raises
1st Set---------------25x12
2nd Set--------------30x12
3rd Set---------------30x12

DB Shrugs
1st Set -------------65x20
50 Crunches
2nd Set-------------70x20
50 Crunches
3rd Set--------------70x20

A great day today even with a little shoulder pain, shoulder was quite a bit sore and just didn't seem to have the push to get the weight up during th DB presses. Still none the less it was solid with a great burn today, was a limited on the time so I seemed to motor from one set to the next. All in the all good day, going to ice the shoulder tonight and hope it feels better.

 

[Newlife4me]

12/19

Tricep Pushdowns Warmup--------40x12
1st Set---------------------------65x12
2nd Set---------------------------75x12
3rd Set----------------------------85x10

Close Grip Bench Press Warmup 135x12
1st Set------------------------155x12
2nd Set------------------------170x10
3rd Set-------------------------180x10

Skull Crushers
1st Set-------------------------70x12---superset presses X12
2nd Set-------------------------80x12---superset presses X12
3rd Set--------------------------80x12---superset presses X12

Dips
1st Set?-----------------------------BWx15
2nd Set-------------------------------BWx15
3rd Set-------------------------------BWx12

Kneeling Cable Curls(behind the head)
1st Set------------------------------15x20
2nd Set------------------------------20x20
3rd Set-------------------------------20x15
4th Set-------------------------------25x10 -> supeset Hammers 25x18

DB Curls
1st Set-------------------------------25x15
2nd Set-------------------------------30x12
3rd Set--------------------------------35x10


Ez Bar Curls
1st Set-------------------------------60x15
2nd Set-------------------------------70x12
3rd Set--------------------------------80x12


Great arm day today! Everything was full and tight the entire workout. The behind the head's seem to be really hitting the peak of the bicep and definetly seeing a little more definition.