vikinginc’s Twisted PCT/Re-comp Extravaganza

vikinginc said:
I'm digging that method as well . . it actually makes a little more sense to me than pre-exhaust, as you'd be focusing on the compound movements and then ease into the finer isolation exercises.
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The sense behind regular pre-exhaust type sets of isolation before compound movements is this. Namely, you hit the targeted muscle area with an isolation move. This usually doesn't engage too many stabilizer muscles or support muscle groups, if you will. Take chest. You would do the pec-deck flyes first. This uses the pectorals almost exclusively and not much else. Now after you reach total failure here, you still have your delts and triceps fresh and ready for action. You move on to the bench press. Your pecs may be pooped, but your delts and tri's will take you there. And you will further employ those pectorals muscles once again regardless. So this is the madness behind the method. :fool2::study: But you wouldn't want to use these on a regular basis. Just every once in a while, usually at the tail end of nailing a certain bodypart. Just to totally kill it on off!! :twisted:
 
I'm with Viking on the PRIME thing. I'm not hating on the product, but I'm just not quite sold on it.

However, I will say that I will try PRIME before I try any hormonal product again. I'm trying my hardest to stay away from the hormonal stuff, and if it just means running some sick OTC stacks then I will.

If I did PRIME it would be a stack of Stoked/PRIME/Trione.
 
Day #29 of PCT:


Delts/Bis/Tris

Standing Barbell Press
Warm up: 95 * 35 reps


Behind-neck Smith Press
Warm-up: 135 * 12, 185 * 10
DC-sets: 185 * 10 -> 15 deep breaths -> 185 * 7 -> 15 deep breaths -> 135 * 12 -> 15 deep breaths -> 135 * 10 -> 15 deep breaths -> 135 * 10


Side Dumbbell Laterals
Warm-up: 30 * 12
Drop sets:
1.) 40 * 10, 30 * 10, 25 * 10
2.) 40 * 8, 30 * 10, 25 * 10


Seated Machine Shoulder Press
Warm up: 80 * 12, 100 * 10
Negatives (3-6 second negative, workout buddy helped pushed up on the weight stack after each completed negative):
1.) 150 * 8 negatives -> DROP to 70 * 10 full reps
2.) 180 * 6 negatives -> DROP to 70 * 10 full reps
3.) 190 * 6 negatives -> DROP to 70 * 10 full reps


Close-grip Barbell Upright Rows (kneeling)
Warm-up: 95 * 12
Working sets: 95 * 12 -> 20 second rest -> 95 * 10 -> 20 second rest -> 95 * 10


Dumbbell Shrugs
Drop-set: 150 * 20, 125 * 10, 100 * 10


Machine Preacher Curls
Warm-up: 60 * 20, 80 * 10
DC-set: 120 * 10 -> 120 * 8 -> 120 * 8 -> 100 * 8 -> 80 * 8 -> 60 * 10


Triceps Pressdowns
Warm up: 40 * 20, 60 * 10
Till Failure Sets: 60 * 20 -> 20 second rest -> 60 * 15 -> 20 second rest -> 60 * 15


Weight - ?
 
Worked late last night .. got home @ 3am, got <5 hours of sleep, and now I'm BEAT ! I'm aching from top to toe; sore as hell, but in a great way ! I feel no shame in taking the entire day OFF from cardio AND weights, and I'll definitely be enjoying my Thanksgiving Turkey w/everything and utilize my FINAL Pslin cap and two of the last AP caps I've got.

.. last night following my workout, I excluded ALL carbs, and that must have added to the soreness. As a result, I started my day with 1 cap Pslin and 1 cap AP 15 minutes prior to my Sludge:
- 1 mooshed banana
- 2 tbs PB
- 3/4 cups oatmeal
- 1.5 scoops Myoplex Deluxe (chocolate)

Hoping this'll keep me satiated for the next several hours so that I can dig into my Thanksgiving meal with a better consciouns. I've also got a 2-2.5 hours drive to get to my final destinaton . .

Anyway, Happy Thanksgiving to all !
 
vikinginc said:
Worked late last night .. got home @ 3am, got <5 hours of sleep, and now I'm BEAT ! I'm aching from top to toe; sore as hell, but in a great way ! I feel no shame in taking the entire day OFF from cardio AND weights, and I'll definitely be enjoying my Thanksgiving Turkey w/everything and utilize my FINAL Pslin cap and two of the last AP caps I've got.

.. last night following my workout, I excluded ALL carbs, and that must have added to the soreness. As a result, I started my day with 1 cap Pslin and 1 cap AP 15 minutes prior to my Sludge:
- 1 mooshed banana
- 2 tbs PB
- 3/4 cups oatmeal
- 1.5 scoops Myoplex Deluxe (chocolate)

Hoping this'll keep me satiated for the next several hours so that I can dig into my Thanksgiving meal with a better consciouns. I've also got a 2-2.5 hours drive to get to my final destinaton . .

Anyway, Happy Thanksgiving to all !
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Perfect! Pslin that thanksgiving dinner. When I was stacking AP and Pslin, I swear I only broke out the Pslin on pseudo-cheat meals.
 
Day #32 of PCT:

Wide-grip Front Pull-ups:
12, 10, 10

Wide-grip Behind-neck Pull-ups:
10, 10, 10

Deadlifts:
Warm up: 135 * 12, 135 * 12
Working sets: 250 * 10, 340 * 8, 430 * 5, 500 * 1
Drop-set: 500 * 1, 430 * 1, 340 * 2, 250 * 3

Narrow-grip Pull ups:
8, 6, 10

Bent-over Plate Rows:
90 * 20, 135 * 15, 180 * 12, 205 * 8, 205 * 8

Machine Close-grip Rows:
100 * 15, 160 * 15, 200 * 15, 260 * 12

Seated Dumbbell Shrugs:
100 * 20, 100 * 20, 100 * 20


Weight - ?
 
vikinginc said:
Seated Machine Shoulder Press
Warm up: 80 * 12, 100 * 10
Negatives (3-6 second negative, workout buddy helped pushed up on the weight stack after each completed negative):
1.) 150 * 8 negatives -> DROP to 70 * 10 full reps
2.) 180 * 6 negatives -> DROP to 70 * 10 full reps
3.) 190 * 6 negatives -> DROP to 70 * 10 full reps
Click to expand...


Very nice! I used to do these with shrugs and bench, only without the hardcore "DROP" that you did, sheesh! Really pushing that intensity bar sky high!
 
vikinginc said:
Day #32 of PCT:

Wide-grip Front Pull-ups:
12, 10, 10

Wide-grip Behind-neck Pull-ups:
10, 10, 10

Deadlifts:
Warm up: 135 * 12, 135 * 12
Working sets: 250 * 10, 340 * 8, 430 * 5, 500 * 1
Drop-set: 500 * 1, 430 * 1, 340 * 2, 250 * 3

Bent-over Plate Rows:
90 * 20, 135 * 15, 180 * 12, 205 * 8, 205 * 8

Machine Close-grip Rows:
100 * 15, 160 * 15, 200 * 15, 260 * 12

Seated Dumbbell Shrugs:
100 * 20, 100 * 20, 100 * 20


Weight - ?
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Ive not tryed seated shugs may give them a tr...do they make a big difference compared to reg BB shrugs which I think are the best.
 
JOHNJESSICA20 said:
Ive not tryed seated shugs may give them a tr...do they make a big difference compared to reg BB shrugs which I think are the best.
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It's just more isolated. You can't really use your calves to throw the weight up. I've always wondered if that's a good or bad thing. I've always thought using your calves to cheat a little at the end is a good thing. You can't get a positive movement, but if you can still do some negatives, why not?
 
JOHNJESSICA20 said:
Ill try them wen.
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When I do them seated, I put my chin on my chest and lean forward a couple degrees, just to change the angle at which I hit the trap, which I feel allow a deeper stretch, and on top of the movement, you can squeeze the individual traps together better.
 
Day #35 of PCT:


Pectorals . . DC-style


Smith Machine Incline Press
Warm-up sets: 95 * 20, 135 * 15, 185 * 12, 225 * 10
DC-set: 245 * 7 -> 245 * 5 -> 245 * 3 -> 205 * 4 -> 185 * 6 -> 135 * 10 (15 deep breaths in between each set, 20-30 sec each)


Low Incline Dumbbell Fly/Press -> DB Pullovers (DP) [superset]
Warm-up sets: 30 * 15, 50 * 15
Working sets: 70 * 15 -> 70 * 15(DP), 80 * 12 -> 80 * 10(DP), 90 * 8 -> 90 * 7(PD) [one set fly/press directly followed by one set DP on incline bench]


Machine Bench Press [working set -> negatives]
Working sets:
1.) 150 * 8 Press -> 250 * 4 negatives [no rest in between]
2.) 150 * 8 Press -> 250 * 4 negatives [no rest in between]


Pec-dec Flyes
Working sets: 150 * 15 reps * 2 sets


Machine Pullovers
Working sets: 200 * 15, 200 * 12


Weight - 220 lbs [lowest since .. May?]



- Varied the exercises as usual; supersets, drop sets, negatives .. Got one helluva pump, and looked lean and mean post-workout.


A mini-story

[poops, not so funny, but at least it's something !:thumbsup:]

- Found out on Sunday afternoon @ 6PM that my Final Exam for my Economic Trade Policy class had been moved from Wednesday (3rd) to Monday (1st). I had not even started the review; had planned for two consecutive studying sessions with my regular group of classmates on Monday/Tuesday night for 6 hours each. And we hadn't had that class in one week, so I hadn't looked at much in over a week and a half. I had 14 hours to get down 3 chapters worth of a hardcore economics class .. I was freaking out; this could break my grade!

Called a friend and got lucky; 5 * 30mg adderall XR. Popped one at 8PM Sunday night .. a second @ 11PM .. a third @ 2AM .. a 4th @ 6 AM .. a 5th @ 10AM.. broke all ****ing records .. Awful night .. Off and On anxiety from the effects of XRs not being as pronounced as IRs. And that was it; 30mg didn't feel like anything .. not the dead-on focus I normally get when I take adderal. So, no sleep, period. Took the test, had a minor anxiety attack at the end of it; got rushed by the professor. Did great! .. but also had a coke-like comedown/upper all throughout the day; as in an on and off kind of deal. Felt happy, talkative and great for a while .. then crashed for a little while not wanting to talk to anyone, just wanting to lay down ..

Sleep last night was also not right .. complete exhaustion from 10PM on, but couldn't fall asleep .. I ended up putting Tropic Thunder on while I laid there tired, beat, wanting to sleep. Fell asleep @ 3AM.

.. I'm glad I've only got one final left, but a week to study for it ! lol
 
Major story there, bro, and wow, all night Stims, that's something you share with the kids years down the road.

I had a similar experience, but slightly different. I returned from Thanksgiving break Monday night at 3:30pm. When class starts I noticed everybody turning in papers, I mean everybody. Apparently, the Term Paper was due that Monday, not the following Monday. The penalty for late turn in's was 10% off each day it's late.

Class got out at 6:45pm and the professor said I had until midnight to e-mail it before he would penalize me. I hadn't even started it and it needed to be 10 pages.

I drove to my work, because home isn't focus conducive enough and I crank that sucker out and got that baby in before midnight.
 
VolcomX311 said:
Major story there, bro, and wow, all night Stims, that's something you share with the kids years down the road.

I had a similar experience, but slightly different. I returned from Thanksgiving break Monday night at 3:30pm. When class starts I noticed everybody turning in papers, I mean everybody. Apparently, the Term Paper was due that Monday, not the following Monday. The penalty for late turn in's was 10% off each day it's late.

Class got out at 6:45pm and the professor said I had until midnight to e-mail it before he would penalize me. I hadn't even started it and it needed to be 10 pages.

I drove to my work, because home isn't focus conducive enough and I crank that sucker out and got that baby in before midnight.
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.. haha, slightly different in the sense that you didn't take them drugs to do your work, right ?! You cranked out that paper on your own natural self, huh ?! MAN, a 10 pager in 6 hours !? You sick ! :FUfinger: How, just how the F*CK did you do that !? :think: .. I've got L-Hyperzine coming in shortly, I'm hoping that will drastically increase my focus/attention span and help my short-term memory ..

PROPS, Volcom !

.. but @ the same time, :FUfinger: . . . I wish I could've managed that !
 
You must spread some Reputation around before giving it to VolcomX311 again.


Sam, literally, I repped you out the past several months, it seems. Didn't think that was possible . . . [?]
 
I found a story a former friend of mine wrote .. I went coursing through his log for some advice.. Wanted to share this one. :FUfinger: [Volcom, you may remember this one . . .]


The Troubles of Dieting and Females not Respecting a Man's Mission


[Girl/Ex walks in after a week and a half apart. Big Pimpin' Norwegian is shocked by what he sees and grabs around as Ex walks in the door. Ex has lost weight, and way too much of it! Big Pimpin' Norwegian doesn't hesitate to state his case.]

- God dammit, woman, you've lost like 10-12 lbs !! said big pimpin' Norwegian. You're SKINNY, what's your deal?
- I just haven't eaten, I don't have time with adderall and finals and all! said girl. But now that I'm here, let's go get some IHOP pancakes!

[Big pimpin' Norwegian is flustered by the OBVIOUS 10-12 lbs weightloss his Ex had had in a meager week and a half]

- OK, we'll go to put some meat on your bones, but I'm getting a salad. I'm trying to lose weight, so I'm gonna keep at that, said big pimpin' Norwegian.

[We both put our shoes on]

- Are you a fag? said girl sarcastically, A salad?!
- Are you ****ing serious you dumb cvnt ?! You keep telling me I'm too big, so I try to cut down, then I cut down, and I'm too veiny, WHAT THE **** YOU WANT FROM ME!? said big pimpin' Norwegian.

[The 'date' is already off to a terrible start, and Big pimpin' Norwegian don't even have mrs. MJ around for comfort]

[Girl straddles Big Pimpin' Norwegian, grabs his shoulders, and goes, with her Bambi eyes..]

- Pleeeeeease, Baby, Honey, for me ?! Have some pancakes with me ! Preetty please ?! I'll **** you !

[Girl rubs on Big Pimpin' Norwegian's chest, arms and shoulders]

- Please ?! the Ex kept begging.
- No, I'm gonna have a salad, sorry, boo, Big Pimpin' Norwegian said.

- OH MY GOD, we're not going then, if you're gonna have a salad! Hell, I'm just gonna leave! said obnoxious girl.

[little girl unstraddles me, grabs her purse and computer bag without hesitation, and opens the door. Big Pimpin' Norwegian's jumps up, veins are out and about, a surge of testosterone is coarsing through his veins, he's getting worked up, but it's definitely NOT the right situation to be getting pissed off in. But he can't hold back ... DUH!]

- You ****in' serious ? Come on, get real! said pimpin' Norwegian. Stay here, dammit, I haven't seen ya in a week and a half !

- No, it's whatever, I'm leaving, said crazy girl.

- FINE, ****ing FINE, WHATEVER, I'll have some god damned, cursed, ****ing pancakes with you, Big Pimpin' Norwegian said, with MUCH hesitation.

[after some forth and back arguing and convincing, they decide to go to IHOP. Big Pimpin' Norwegian got a serving of four Whole Grain Oats Pancakes with nothing on top and had two of them. At least the never-satisfied girl shut her mouth up. Then the fairy tale wrapped up with a little badonka-donk, before she parted ways..]

THE END!
 
And final story:


[The meal is over. Big Pimpin' Norwegian is looking at his two remaining pancakes, wondering, do I bring them for a semi-carb load? HELL NO!]

- OK, so who's paying ? said little girl.
- Oh, you are, toots, I told you I ate right before you came here, and I didn't want pancakes to begin with, so you're paying! Said Big Pimpin' Norwegian, as he realized this $20 could've put him half-way on the road to any of the new supplements out there.

[Girl looks startled..]

- Umm, ahhh, OK, fine, said girl, facing the inevitable truth of paying up being the only option.

[Big Pimpin' Norwegian confidently leaves his wallet in his pocket while little girl digs for her Debit Card.]


The End
 
Who says Jay Cutler doesn't use MuscleTech products?!

[ame="http://www.youtube.com/watch?v=xMt0TuvxpJk&feature=related"]YouTube - Jay Cutler - Mr Olympia 2008[/ame]


.. hahaha

He will always be one of my favorite bodybuilders. He's an inspiration, with a gut or not .. His training DVDs will not be surpassed.
 
And I've gotta share this one. Boeving is a cool cat.


[ame="http://www.youtube.com/watch?v=i7qGvm05swQ&feature=related"]YouTube - The Gregory Mantell Show -- Boeving: "I Use Steroids"[/ame]
 
Great, down-to-earth guy.

[ame="http://www.youtube.com/watch?v=VJZnsWU35zI&feature=related"]YouTube - Jay Cutler Press Conference[/ame]
 
Damn. Look what time it is! You need to get some sleep you freakin' vampire!! ha ha You have a PM my brutha. :thumbsup:
 
thundergod said:
Damn. Look what time it is! You need to get some sleep you freakin' vampire!! ha ha You have a PM my brutha. :thumbsup:
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Haha, man, my sleep is off big time. Was dead tired from 9.30-12.00 but couldn't fall asleep if my life depended on it. Even bailed on going out with a group of friends to the opening of a new bar. 'Woke back up' @ midnight, and sat down in front of the computer browsing forums, reading news, you tube, planning a diet and cardio regiment, and so on ..

Out @ 4-4.30AM, and up @ noon. I hate this $hit !
 
vikinginc said:
Haha, man, my sleep is off big time. Was dead tired from 9.30-12.00 but couldn't fall asleep if my life depended on it. Even bailed on going out with a group of friends to the opening of a new bar. 'Woke back up' @ midnight, and sat down in front of the computer browsing forums, reading news, you tube, planning a diet and cardio regiment, and so on ..

Out @ 4-4.30AM, and up @ noon. I hate this $hit !
Click to expand...

Man I was on that schedule over the summer of my freshman year of college. It sucked! I was still training hard and dieting well, but waking up at noon-1pm made me feel like a worthless sack of crap.

I've been getting up around 7am these days. Feeling MUCH better about myself.
 
Irish Cannon said:
Man I was on that schedule over the summer of my freshman year of college. It sucked! I was still training hard and dieting well, but waking up at noon-1pm made me feel like a worthless sack of crap.

I've been getting up around 7am these days. Feeling MUCH better about myself.
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Yeah man, I will utilize Ambien around 11PM (unless I'm working tonight or tomorrow) until I get X-dreams in. Laying awake like that just ain't workin for me. Sleeping my day away makes me feel OFF.

.. Then again, when I'm working, I'm out till 3AM and in bed by 3.30-4AM. I'm working an average of 3 nights a week.

.. ugh, I miss my days of getting up and about at 6-7AM, and having loooong days ahead of myself !
 
vikinginc said:
Yeah man, I will utilize Ambien around 11PM (unless I'm working tonight or tomorrow) until I get X-dreams in. Laying awake like that just ain't workin for me. Sleeping my day away makes me feel OFF.

.. Then again, when I'm working, I'm out till 3AM and in bed by 3.30-4AM. I'm working an average of 3 nights a week.

.. ugh, I miss my days of getting up and about at 6-7AM, and having loooong days ahead of myself !
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Oh yeah! that's right, you're bouncing at Studio 59 these days (not literally), so how are the ladies? Hot, drunk and flirty or not that exciting?
 
Someone asked me to be a bouncer at their place. I wouldn't mind picking up a job like that a few nights a week. I need it. I'd probably be a horrible bouncer, though. First off, I'm only 5'8", secondly, I'm too nice. Some little teenie-bopper will hand me a fake and I'll just be like, "Ummm...Okay, whatever..."
 
Irish Cannon said:
Someone asked me to be a bouncer at their place. I wouldn't mind picking up a job like that a few nights a week. I need it. I'd probably be a horrible bouncer, though. First off, I'm only 5'8", secondly, I'm too nice. Some little teenie-bopper will hand me a fake and I'll just be like, "Ummm...Okay, whatever...'
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Hahahaha, priceless !!!! Exactly right, I did that my first couple nights..

'Umm, you're young but hot .. fine, I don't see what the problem could possibly be!' :lol:


.. but it's quick and easy money. I don't do anything beyond 10PM, so why the hell not !?
 
VolcomX311 said:
Oh yeah! that's right, you're bouncing at Studio 59 these days (not literally), so how are the ladies? Hot, drunk and flirty or not that exciting?
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There are some hot females up there for sure ! Had a 15 minute long conversation with one of them on my last shift .. she seemed mesmerized by me .. 3rd degree on my background and the whole she-bang-a-bang. I'll be seeing her again, to put it that way ! :thumbsup:

.. I'm looking forwart to working next week, as finals will be concluded, and people will be needing one final all-out celebration before heading back home for the Holidays. We'll see if there won't be some quality curves around that time !
 
VolcomX311 said:
It's funny how Ronnie did end up growing out his hair AND a gotee.
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Man, I was thinking the exact same thing last night when I posted this video.. He's as bald as a clean beaver in that clip .. :think:

.. so how the hell DID he grow hair? Or did he? .. fake ? Hmm
 
vikinginc said:
Man, I was thinking the exact same thing last night when I posted this video.. He's as bald as a clean beaver in that clip .. :think:

.. so how the hell DID he grow hair? Or did he? .. fake ? Hmm
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I think Ronnie looks kinda silly with that wedge looking haircut. It doesn't suit him at all. He needs to go back to the bare palate once more. But I'm probably being a bit biased on that particular hairstyle. Or lack thereof! It's actually a hairless style! LOL
 
Irish Cannon said:
Someone asked me to be a bouncer at their place. I wouldn't mind picking up a job like that a few nights a week. I need it. I'd probably be a horrible bouncer, though. First off, I'm only 5'8", secondly, I'm too nice. Some little teenie-bopper will hand me a fake and I'll just be like, "Ummm...Okay, whatever..."
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I'd also make a horrible bouncer, but for a different reason. I'd be fired within the first week. I hate drunks and their drunk attitudes. I'd bounce half of the fucking bar out!! :twisted::smite:
 
snagency said:
What's up with all the gay advertising going on the bottom line 'Ads by Google' in that clip???
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WTF ?! I just saw that .. abuot 10 seconds in. hahaha, google takes care of everyone, don't they !?
 
Day #36 of PCT [December 3rd]

Shoulders, Traps, Biceps


Day #37 of PCT [December 4th]


Legs:


Leg Press
Warm-up: 200 * 25, 400 * 20, 600 * 15
Working sets: 80 * 10, 900 * 4
Drop-set [non-stop] - 900 * 4 -> 800 * 3 -> 700 * 4 -> 600 * 5 -> 500 * 6 -> 400 * 10

One-legged Horizontal Leg Press
Working sets: 90 * 15, 135 * 12, 160 * 10, 180 * 10

Seated Leg Curls
Working sets: 230 * 20, 255 * 15, 280 * 12

Leg Extensions [superset]
Working sets: 120 * 12, 120 * 12, 120 * 15

One-legged Leg Curls [superset]
Working sets: 50 * 15, 50 * 15, 50 * 20


Weight: ?
 
vikinginc said:
Day #36 of PCT [December 3rd]

Shoulders, Traps, Biceps


Day #37 of PCT [December 4th]


Legs:


Leg Press
Warm-up: 200 * 25, 400 * 20, 600 * 15
Working sets: 80 * 10, 900 * 4
Drop-set [non-stop] - 900 * 4 -> 800 * 3 -> 700 * 4 -> 600 * 5 -> 500 * 6 -> 400 * 10

One-legged Horizontal Leg Press
Working sets: 90 * 15, 135 * 12, 160 * 10, 180 * 10

Seated Leg Curls
Working sets: 230 * 20, 255 * 15, 280 * 12

Leg Extensions [superset]
Working sets: 120 * 12, 120 * 12, 120 * 15

One-legged Leg Curls [superset]
Working sets: 50 * 15, 50 * 15, 50 * 20


Weight: ?
Click to expand...


Some good weights my viking brother, how are you, i havent been around so much lately, but i missed you anyway, hope everything is ok, im trying to play catchup with the logs im subscribed too, Have you decided on what your going to run next?
 
Day #40 (and final day) of PCT:


Back, Traps, Calves


Wide-grip Front Pullups/Close-grip Behind-neck Pullups
Working sets: 12/8, 12/8, 12/8


Deadlifts (2 inches below knee)
Warm-up: 135 * 20, 185 * 15, 225 * 12
Working sets: 315 * 10, 405 * 8, 455 * 6, 495 * 4 reps

[Deadlifts supersetted with Seated Calf Raises @ 4 X 15-20 reps]

Seated Cable Rows
Working Sets: 200 * 15, 260 * 12, 300 * 10

[Seated Cable Rows supersetted with Standing Calf Raises @ 3 X 12 reps]

Seated Dumbbell Shrugs
Working sets: 125 * 20 reps * 3 sets


Weight - ?

- Balls to the Walls energy today; from beginning to end. Pullups are getting better and better; they are beyond chin-ups, as my whole head is above the pull-up bar. Helluva contraction each and every time. And the Close-grip Pullups; daaamn, love them ! Helluva stretch; makes my lats stick out like superman's.

- Deadlifts; legs are still a little sore since Thursday, so I opted for a rack deadlift where there bar stops 2 inches below my knee. NO bounce utilized here, as I let the bar drop onto the rack until it was dead still every rep. It looked pretty sick when i was pulling these today.

- Seated Cable Shrugs felt real good too; I lean forward as I let the weight pull me down, and then I use my lower back to 'curl' my body back up, and pull the V-grip handle into my lower abdomen. Tore up my inner back with these.

- I'm seeing development in my calves; and I haven't worked them in months ! This means; time to start them again and shock the muscles ! Since they've grown from my increased running the past 6 weeks, I will add the weights to them now, and see if I can't make myself proud of my entire leg-build, and not only my quads.
 
VolcomX311 said:
495 for 4, that's beastly. You're dead lift strength always impresses me.
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Thank you, sir. Just because of that comment, I'm posting the video of the 4 reps .. working on it now.

.. regardless, I'm back to the Deadlift focus. It'll be a staple in my back-sessions; the first two exercises - pull ups and deadlifts - will remain the first two exercises in my back workouts from here on out. I want a big deadlift once again .. 495 for 4 is just the beginning .. I consider it my 'starting point' ..
 
Day #41:

AM-cardio:
- 30 minute run outdoors
- 10 minutes abs upon completion of run
 
I still remember that video of you unracking 600 or something absurd, walking it backwards, repping, then walking it back to the rack... It was like a small volvo.
 
TimberLakers said:
I still remember that video of you unracking 600 or something absurd, walking it backwards, repping, then walking it back to the rack... It was like a small volvo.
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Invalid Link Removed

This one ? lol ..
 
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