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Recomp with Epistane / Win50 / Trenazone

Solid indeed!
 
Beastin right thru pct brother
 
Your bicep workout is what I dream of brother!!!!!!!!!!!!!! No joke that is my weak area, not on size per say but just strength. i'd be able to increase but this tennis elbow crap flares up on bicep day.
 
packers6211 said:
Your bicep workout is what I dream of brother!!!!!!!!!!!!!! No joke that is my weak area, not on size per say but just strength. i'd be able to increase but this tennis elbow crap flares up on bicep day.
Click to expand...
I had that quite bad in the spring. Achilles took care of it fast - give it a shot bro.
 
PCT Day 13: Legs

Warmup: 4km run

Band Good Mornings:
12
12
12

Leg Extensions:
140x10
140x10
140x10
140x10

Squats: made some huge rep gains here this week.
210x8
270x8
290x8
300x8

Hack Squats (3 second pause): sets two and three up 10lbs
210x8
250x8
250x8

**Leg Extensions: increased 15lbs
115x12x5
115x10x2

Stiff Leg Deadlift:
210x8
220x8
230x8
230x5

*Lying Leg Curls:
55x12x7

Legs are trashed!

This was unexpectedly a fantastic workout. I woke up this morning, not feeling like running / lifting. Slammed back some Alphamine and Enhanced and was out the door a few minutes later. Was totally in the zone midway through my leg extensions.

Was going to do some partials for leg curls but there was just nothing left in the tank. In fact the last 2-3 sets were grueling.
 
wasme said:
Thanks Dan. I think I am due for a deload here soon. It is hard though when things are going smooth!
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I'm of the crowd that believes in listening to your body..if its not telling you to deload I wouldn't. That's just me though. I'll go until I start getting real lethargic and achey before I deload. Sick leg day btw
 
Danb2285 said:
I'm of the crowd that believes in listening to your body..if its not telling you to deload I wouldn't. That's just me though. I'll go until I start getting real lethargic and achey before I deload. Sick leg day btw
Click to expand...

Well Dan.. looks like I will join that crowd. Thanks man.
 
Just adding 6km of LISS through the park. Couple of big hills.. good pace to my walk. (Have the day off and though I would make the most of my down time)
 
Strong and volume leg day brother! We need to train one day i could use the pushing!
 
PCT Day 14: CHEST

Strong chest day! 2 scoops of Alphamine + 1 of Endurance to start the morning.

Warm up: 5km run (1.1km to track / 7 laps HITT (faster on straights/slower on curves)/ 1.1km home)

Bench Press:
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 5
250 x 5
270 x 5
295 x 5
325 x 5 - last week 315x4

Decline Bench (25lb plates under legs for slight decline):
210 x 8
240 x 8
255 x 8 - up 10lbs

Incline Dumbbell Press:
75 x 8
75 x 8
75 x 8
75 x 8

Incline Flys:
55 x 10
55 x 10
55 x 10
55 x 10

**Cable Crossovers (slow negative):
60 x 7 x 12

Ladder Pushups: Burnout
Level 1 x 18 (lowest)
Level 2 x 12
Level 3 x 14
Level 4 x 11(highest)
*10 seconds rest between sets - just enough time to raise the bar.
 
Gah, those ladders are a killer!

Nice workout! Those presses are beastly!
 
I've been meaning to try those ladders but always forget when I'm in the gym.
 
wasme said:
Some days I feel weak as hell by the time I get to them, but they really exhaust everything.. (another from our boy Breezy)
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Do you have an example video of them?
 
lol...I think it works just as well. Hell, I'm dead at the end!

Happy 4th Of July - hope you guys all have a great weekend south of the border..
 
wasme said:
Here you go Dan:

[video=youtube;xpwPJ1QtqcU]http://www.youtube.com/watch?v=xpwPJ1QtqcU[/video]
Click to expand...

I must be doing them wrong. My arms don't look like that... :)
 
PCT Day 16: Back / Traps

Warmup: 5km run (3km of it being HITT @ track)


Dumbbell Deadstops:
105x8
105x8
105x8
105x8

MD Pullovers:
60x10
60x10
60x10
60x10

Wide Grip Lat Pulldown:
210x12
220x12
220x12
220x8 - down 2 from last week

Seated Wide Cable Row:
150x8
150x8
150x8
150x6 - down 2 from last week



Reeves Deadlifts: EZ curl bar. Hard squeeze/shrug on each rep.
220x5
220x5
230x5
230x4 - down 1 from last week

**Stretchers:
150x12x7

Upright Rows:
110x8
110x8
110x8

**Shrugs (3 sec pause):
60x12x7


Only had 4 hours sleep last night. My workout was ok, but felt like I was dragging a little. This was reflected in my performace as on three exercises I did not hit the same reps as last week.
 
wasme said:
PCT Day 16: Back / Traps

Warmup: 5km run (3km of it being HITT @ track)


Dumbbell Deadstops:
105x8
105x8
105x8
105x8

MD Pullovers:
60x10
60x10
60x10
60x10

Wide Grip Lat Pulldown:
210x12
220x12
220x12
220x8 - down 2 from last week

Seated Wide Cable Row:
150x8
150x8
150x8
150x6 - down 2 from last week



Reeves Deadlifts: EZ curl bar. Hard squeeze/shrug on each rep.
220x5
220x5
230x5
230x4 - down 1 from last week

**Stretchers:
150x12x7

Upright Rows:
110x8
110x8
110x8

**Shrugs (3 sec pause):
60x12x7


Only had 4 hours sleep last night. My workout was ok, but felt like I was dragging a little. This was reflected in my performace as on three exercises I did not hit the same reps as last week.
Click to expand...

Good job pushing that out with so little sleep!
 
Nice work bro!

How does it feel/differ with a shorter bar on the Reeves Deads?

Also, do you feel a pick-me-up when sipping BCAA's? I have never sipped them as a meal replacement or energy source.
 
Oh brother awesome back workout mang!!!! Sick numbers every damn time makes me want more!!
 
RegisterJr said:
Nice work bro!

How does it feel/differ with a shorter bar on the Reeves Deads?

Also, do you feel a pick-me-up when sipping BCAA's? I have never sipped them as a meal replacement or energy source.
Click to expand...

I feel it is far more comfortable using a shorter bar. First time i did them I used a standard bar and i felt the stretch in my arms took some of my form away. With the shorter bar, I can really focus on the form.

BCAA's - I find if I have 10-15g in the morning post workout DOMS decrease. No real energy boost. Also just adds some flavor to my water.

Thanks man.
 
PCT Day 17 - Shoulders / Chest pump

Warmup: 5.2km run (7 laps of track were HIIT style - rest of the run was to and from the track)

Wasn't sure how this mornings workout would go. Started off a little shaky, in that numbers haven't increased on my shoulder work in a while and even though I got my reps it was struggling big time.

Cage Press:
130x12 - warm up
130x12 - warm up
180x8
180x8
190x8
190x8

Arnold Press:
60x8
60x8
60x8
60x8

6 ways:
10x10
10x10
10x10
10x10 - first time ever hitting the full 10 on the last one.

** Face Pulls: 2-3 second pause on contraction
120x7x12

Was feeling much more in the zone by the time I hit the chest and was able to push out some pretty good sets.

Dumbbell Twist n Press:
70x10
70x10
70x10
70x10

Incline Barbell Press: to 3/4 lockout for constant tension
180x8
200x8
220x8
230x6 - up 10 lbs

** Machine Flys:
100x7x12

Standing Barbell Calves:
190x4x15


All in all a good workout. It is really humid out. My run at 9am was way harder than they were all week at 6am that is for sure. And the garage was just brutal at 11, even with two fans. Mind you sweat = good lol.

Will be doing another cardio session this evening. Likely 5km LISS with my daugther - quick pace.

Have a great day gentleman.
 
Dude your cage presses blow my mind lol those are some strong numbers buddy.
 
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