Dermacrine/Sup3r-11/Yohimbine log

Day 9. Weight 168. 30min fasted AM walk; 1hr20min afternoon weights; 30min PM walk.

Back & Abs

Lat pdwns: 85x10, 85x10, 85x10, 85x10, 105x8, 105x8

Vgrp pdwns: 115x10, 115x10, 115x10

Seated rows: 90x12, 140x10, 140x10, 140x10

Seated rows vgrp: 140x10, 140x10

Deads: 135x10, 185x8, 135x8, 135x8

Seatbelts: 40x10, 40x10, 40x10, 40x10, 40x10

BB Shrugs: 135x20, 135x20, 95x30, 95x30

Rear BB Shrugs: 135x20, 135x20, 95x30, 95x30

DB Shrugs: 45x10, 50x10, 55x10, 60x10, 55x10, 50x10, 45x10

Abs: Weighted sit-ups, twists, planks, ab-roller, etc...

Balls feel much better.. I'm gonna go light on deads & squats until I'm back to normal... Also going to hold off on hitting the elliptical. I PM'd Hastur last night to get some insight into the testicular pain; he thinks it's unrelated to the cycle and might be exercise induced. Seems it started after I did a hard session on the elliptical Friday evening... Anyway, thanks Newagemayan and Hastur.

Macros:

1701 cals

173 protein

43 carbs

95 fat
 
Just goes to show how many variables (and possible red herrings) are involved.

Imagine youd gone with ostarine as you planned at one point. We couldve easily assumed it was the osta causing shrinkage, dropped the osta, and then your balls come right coincidentally following that...but really due to recovery from mild injury.

But yeah, ostarine made your balls swell up. Its almost the makings of an episode of House.
 
NewAgeMayan said:
Just goes to show how many variables (and possible red herrings) are involved.

Imagine youd gone with ostarine as you planned at one point. We couldve easily assumed it was the osta causing shrinkage, dropped the osta, and then your balls come right coincidentally following that...but really due to recovery from mild injury.

But yeah, ostarine made your balls swell up. Its almost the makings of an episode of House.
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Big time man. I'm glad I went with 11kt.. Out of curiosity, when ya get some shrinkage on cycle what can you do? You don't just have to stop right? Don't your balls return to normal size during PCT? Ideally, of course
 
mmorso said:
Big time man. I'm glad I went with 11kt.. Out of curiosity, when ya get some shrinkage on cycle what can you do? You don't just have to stop right? Don't your balls return to normal size during PCT? Ideally, of course
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Up to the user. Some guys work through it, some the pain eases after a week or so in, some stop completely. It should correct itself, but with these things its scary cos no guarantees.
 
Day 10. Weight 169.4. 30 min fasted AM walk. 40 min afternoon weights.

Legs:

Squats: 135x10, 185x10, 185x10, 185x10

DB Lunges: 55x8, 55x8, 55x8

Leg Extns: 110x10, 110x10, 110x10, 110x10

Leg curls: 85x10, 85x10, 85x10

Hip Thrusts: 1x100 (bodywght)

Calves & Back Extns

I crushed a sleeve of ritz crackers and some milk in the middle of the night and woke with extreme fatigue. I decided to take it easy today. I'm feeling completely back to normal, testicle-wise, and am looking forward to working chest tomorrow cause I'm a douche-bag like that.

Macros:

1907 cals

172 protein

43 carbs

119 fat
 
Day 11. Weight 168.4. 80min weights.

Chest & Arm:

Incline BBP: 135x8, 115x8, 115x8, 115x8

Landmines: 45x10 for 10 sets

Chest dips: 4 sets of 15

Incline curls: 30x10, 25x12, 25x12

Hammer curls: 25x12, 25x12, 25x12

Preachers: 65x12, 55x12, 55x12

Ez bar Skullcrushers: 85x12, 65x12, 65x12

Bench dips in between sets of skull crushers

Kickbacks: 40x12, 40x12

I'm going too high on my protein consumption and am waking out of keto.. I'm gonna cut back slightly and see if I start loosing weight faster.

Macros:

1585 cals

150 protein

36 carbs

95 fat
 
Day 1: 174.6lb
Day 11: 168.4lb

6.2lb in less than two weeks. Your current trajectory is good, man.

Also, the more regularly you weigh and measure yourself, the more those inconsequential short term fluctuations will be apparent. You know the drill...its the trends you want to be more concerned with in regards to body composition.
 
NewAgeMayan said:
Day 1: 174.6lb
Day 11: 168.4lb

6.2lb in less than two weeks. Your current trajectory is good, man.

Also, the more regularly you weigh and measure yourself, the more those inconsequential short term fluctuations will be apparent. You know the drill...its the trends you want to be more concerned with in regards to body composition.
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Sure man. I'm very happy with that... It's just that I keep cheating my diet and am not allowing myself to get keto adapted so my gym performance will continue to suck... I've become such a p*ss on my deads and squats.

My starting weight last summer was 230 with around 30%bf... I couldn't bench 95 lbs for 8 reps...
 
Day 12. Weight 169.4. 30min AM fasted walk/jog: 1hr afternoon weights; 30min PM walk.

Back:

Deadlifts: 135x10 for 10 sets

Wide grip pdwn: 75x14, 95x10, 95x10

Vgrp pdwn: 95x10, 105x8, 105x8

Seated rows: 90x10, 140x8

Seatbelts: 40x10, 40x10, 45x10

Tbar rows: 45x12, 90x10

BB Shrugs: 135x20

Rear Shrugs: 135x20

DB Shrugs: 40x10, 45x10, 50x10, 55x10, 60x10, 65x10, 55x10, 50x10,45x10, 40x10

Today was the first time I've ever tried GVT... Pretty crazy how heavy the weights get around the 7th set. I might take this approach on more of my compound lifts. I feel like I burned more energy on deads today than I typically do with my usual 5 or six sets. Anyway, I'm pretty happy with this cut. I'm looking much leaner in the mirror and am starting to get more vascular.

I'm out of HMB-FA and am too broke to buy any more sups for a while. I decided to up my creatine a lil the other day. I have some creatine HCI that I'm taking at night with a shot of vinegar. I stopped taking creatine when I started Tr1umph, but I'm not sure if the dose in it is sufficient...

Macros:

1568 cals

157 protein

29 carbs

91.4 fat
 
Day 13. Weight 168.2. 30 min heavy cardio, ab routine; 30 min PM walk.

I hit the elliptical hard with high intensity steady state with intermittent sprints. I took half a sample back of OL Ignit3 with some cayenne pills and Yohimbine... Was sweating hard core. I gotta get some ignit3 when I get a lil extra cash. Great product.

My joints are getting a little achy from these dry compounds. Im gonna start taking an extra fish oil with my casein at night. Overall, I'm feeling great and seeing awesome visual results. I feel a little stronger too, although my endurance is definitely down being in such a deficit. The 11kt has surpassed my expectations thus far....

Macros:

1549 cals

157 protein

34 carbs

86 fat
 
Day 14. Weight 167.2. 30min fasted AM walk; 25 min cardio.

I upped the Yohimbine to 12.5mg am and 7.5mg in the afternoon. I've been reading about using clen and ephedrine and am considering cycling between them (or albuterol/ephedrine) during this cut to mitigate against potential catabolism. I'd also run Ketotifen at night, if I ran clen... Anyone know if this would be "safe" to run with my current setup?
 
Day 15. Weight 167.4. 1.5 hrs fasted AM weighs.

Chest & Arms:

Decline BBP: 135x10, 185x3, 135x8, 135x8, 135x8

Decline Flies: 30x12, 30x12, 30x10

Flat DBP: 50x8, 50x6, 45x8

Close grp BBP: 95x8, 95x8

Flat Flies: 30x10, 30x12, 30x12

Landmines: 45x8, 45x8, 25x15, 25x15

Chest Dips: 3 sets of 12

Incline Curls: 25x12, 25x12, 20x15

Hammers: 20x15, 20x15

Preachers: 55x12, 55x10, 55x10

EZ Bar Skullcrshr: 55x12

Single arm DB skullcrshr: 20x10, 20x10, 20x10

Bench dips

Happy 4th. I keep fckn myself by lutzing put in the middle of the night. Ate my sons goldfish crackers and a pint of milk. I've been taking Benadryl & melatonin for sleep and I think it's making my appetite increase. I'm gonna get some ZMA and 5-HTP this week

Bump on the question I posed yesterday regarding incorporating Clen or albuterol or ECA... Anyone know if it would be too much to run with my current set-up?
 
Day 16. Weight 168.8 (carb-up last night). I overslept and did a quick 40 mins fasted AM weights; 30 min PM walk.

Back:

Wide grp pdwns: 85x12, 85x12, 95x10, 95x10

Vgrp pdwns: 95x10, 95x10, 95x10

Seated rows: 90x12, 110x12, 110x12

Single arm rows: 50x12, 50x12

Seatbelts: 40x10, 40x10, 45x10, 45x10

BB Shrugs: 135x20, 95x20

Rear BB Shrugs: 135x20, 95x20

I also did some light shoulder work, hitting the rear delta. With my shoulder injury I need to be super cautious or the bursitis will flare up and slow me down...
 
Day 17. Weight 168.4. 1 hr fasted AM weights; 20 min heavy cardio afternoon; 30min PM walk.

Legs:

Squats: 135x10, 185x10, 225x10, 225x10, 225x12

DB Lunges: 120x10, 120x10, 110x8

Leg Extns: 110x12, 110x10, 100x12,

Lying leg curls: 85x10, 85x10, 75x10, 75x10

BW hip thrusts: 1 set of 100

Weighted hip thrusts: 95x10, 95x10

Calves & Abs

Definitely sliming down and loosing in stubborn areas; i.e. Abs and lower back. I'm loving this stack and wish I could go 12 weeks.
 
mmorso said:
Day 15. Weight 167.4. 1.5 hrs fasted AM weighs.

Chest & Arms:

Decline BBP: 135x10, 185x3, 135x8, 135x8, 135x8

Decline Flies: 30x12, 30x12, 30x10

Flat DBP: 50x8, 50x6, 45x8

Close grp BBP: 95x8, 95x8

Flat Flies: 30x10, 30x12, 30x12

Landmines: 45x8, 45x8, 25x15, 25x15

Chest Dips: 3 sets of 12

Incline Curls: 25x12, 25x12, 20x15

Hammers: 20x15, 20x15

Preachers: 55x12, 55x10, 55x10

EZ Bar Skullcrshr: 55x12

Single arm DB skullcrshr: 20x10, 20x10, 20x10

Bench dips

Happy 4th. I keep fckn myself by lutzing put in the middle of the night. Ate my sons goldfish crackers and a pint of milk. I've been taking Benadryl & melatonin for sleep and I think it's making my appetite increase. I'm gonna get some ZMA and 5-HTP this week

Bump on the question I posed yesterday regarding incorporating Clen or albuterol or ECA... Anyone know if it would be too much to run with my current set-up?
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man,u dont need to add anything to ur stack,its showing results doesnt it?albuterol is a great fat loss tool,eca too but u have to use them in the right time.if ur strugglin to see any results well discuss it again..
 
Yeah that what I was thinking. I ran out of HMB-FA and thought I might as well get something to control catabolism that would also help me cut... But I'm gonna stay the course... Just ordered bulk HMB
 
mmorso said:
Yeah that what I was thinking. I ran out of HMB-FA and thought I might as well get something to control catabolism that would also help me cut... But I'm gonna stay the course... Just ordered bulk HMB
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u dont have to fear catabolism man that much though..its reallyy difficult for ur body to eat the muscles,even if ur in too much calorie deficit...the catabolism is something that only bodybuilders who are shredded 15 kg above theyre heights should be afraid of..dont overthink about it,and enjoy ur cycle!
 
Yeah save the HMB for the single digit body fat portion of your cut, that's when muscle loss wants to rear it's ugly head.
 
Day 18. Weight 167.6. 1hr fasted AM weights; 20 min HISS cardio; 30 min PM walk.

Chest & Arms:

Flat BBP: 135x10, 135x10, 135x8

Close grp BBP: 95x10, 95x10, 95x10, 95x8

Flat Flies: 30x12, 30x12, 30x12

Landmines: 25x20, 35x15, 25x20

Chest dips: 3 sets of 15

Incline curls: 20x15, 30x8, 25x12

Preachers: 65x8, 55x10, 45x15

Reverse grp EZ curls: 45x10, 45x10

Hammers: 25x10, 20x12, 20x12

EZ Skllcrshrs: 65x12, 65x10

Single Arm DB Skllcrshrs: 20x15, 20x15

Bench dips

Shoulder was a little stiff today; after doing a set of landmines I nixed incline presses... Going up past 30lbs on flies also makes my shoulder feel incredibly unstable. Sides I've noticed last few days include extreme grogginess in the AM. I'm not sure if it's related to training or reduction in cortisol from the 11kt. Anyone else get these sides?

Macros:

1580 Cals

156 Protein

37 Carbs

97 Fat
 
Day 19. Weight 168. Rest day.

Woke up incredibly tired and have been achy all day. Decided to take a rest day. I feel some muscle hardening going on in my upper body, and my back is starting to get a little more cut.

To answer NewAgeMayan's question, I've taken melatonin and I'm pretty sure the fatigue in the morning is unrelated to it. I think it's the increase in cardio.
 
Could always be the sup3r11, its possible dosing it too late in the arvo or too eary in morn could disrupt natural arousal. Im not entirely convinced of this myself (as a general rule, not specifically in relation to you)...but concede it is possible.
 
I'm dosing it around 6:30am... I get up at 6. Idk, I'd dose it later but I hit the gym by 7 and figured it would be better to take pre workout. Whatcha think? Maybe dose post workout at 8?
 
mmorso said:
I'm dosing it around 6:30am... I get up at 6. Idk, I'd dose it later but I hit the gym by 7 and figured it would be better to take pre workout. Whatcha think? Maybe dose post workout at 8?
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If the morning grogginess is bad enough that it is a concern/affecting your normal function then yeah, you might want to experiment with a later morning dose just to see if that narrows down the cause. With this stuff, pre/post workout I wouldnt worry too much about timing, especially if it is possibly causing issues of more concern.

Any chance you could try applying at around mid-day? That will be the best way of seeing if the app timing is the culprit here (as mid-day would be as far as possible from sleep onset and arousal).
 
I can handle the grogginess... I dose the second app at noon so I would have to put off the second dose till later afternoon. Right now I like dosing to were I'm not around my toddler... The little sh1t doesn't need anymore aggression. Lol.
 
mmorso said:
I can handle the grogginess... I dose the second app at noon so I would have to put off the second dose till later afternoon. Right now I like dosing to were I'm not around my toddler... The little sh1t doesn't need anymore aggression. Lol.
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Yeah, true...as long as it not making driving risky for you etc
 
Nothing like that... It just takes longer to get going in the AM and it seems my preworkout and other stims aren't as effective. It's bearable though. As soon as I do a couple warmup sets and get my blood going I'm g2g. I'm definitely hitting it much harder than I typically do, wanting to exploit the potential of 11kt. So far I'm very happy with it and will be running it anytime I cycle any dheas in the future. It's a solid product that's doing what it claims, which is a nice change from all the natty sh1t I've been taking this last year
 
Day 20. Weight 167.4. 1 hr fasted AM weights. 1 hr afternoon arms and abs

Back:

Wide lat: 75x10, 95x10, 95x10, 85x12

Close grp: 65x15, 75x15, 85x10, 95x10

V grp: 95x12, 105x10, 105x10

Seated rows: 90x12, 90x12, 110x10,

Seated vgrp rows: 110x10, 110x10, 110x10

Seatbelts: 45x10, 45x10, 45x10, 50x8

Deads: 135x10, 135x10, 185x8

BB Shrugs: 135x20, 95x30

Rear BB Shrugs: 135x20, 95x30

DB Shrugs: 40x10, 45x10, 50x10, 55x10, 60x10, 55x10, 50x10, 45x10, 45x20

Reverse Cable Flies: 45x15, 45x15, 45x15, 45x15


Arms:

Incline DB Curls: 25x15, 25x15, 25x15

Reverse grp EZ: 45x12, 45x12, 45x13

Hammers: 25x12, 25x12

Preachers: 65x8, 55x12, 55x13

EZ Skullcrshr: 85x12, 65x12

DB Single Arm Skullcrshr: 20x12, 20x12, 20x12

Kick backs: 45x12, 35x15

Rope pushdwns: 55x12, 45x12, 45x13

Bench dips

Ab routine: weighted sit-ups, twists, oblique crunches, twists, rollers, vacuums.

Hell yeah I'm feeling a pump in my whole upper body. Seems easier to hit rep ranges without going to failure on all arm movements.
 
Day 21. Weight 167. Rest day.

I'm definitely feeling a muscle hardening effect going on and have a noticeable increase in vascularity.
 
Day 22. Weight 166.2. 1 hr fasted AM lifting; 20 mins afternoon HISS cardio; 30 min PM walk.

Chest and Arms:

Flat BBP: 135x10, 155x8, 175x3, 135x8

Flat Close grp BBP: 95x10, 95x10, 95x10

Flies: 35x12, 40x10, 40x10

Decline BBP: 135x8, 135x8

Landmines: 25x20, 35x15

Chest dips: 3 sets of 15

Incline curls: 25x15, 30x8

Hammers: 25x10, 25x10

Reverse grp EZ: 35x12, 45x10

Preachers: 65x10

Got some shrinkage going on... They boys should drop back down during pct, right?
 
mmorso said:
Day 22. Weight 166.2. 1 hr fasted AM lifting; 20 mins afternoon HISS cardio; 30 min PM walk.

Chest and Arms:

Flat BBP: 135x10, 155x8, 175x3, 135x8

Flat Close grp BBP: 95x10, 95x10, 95x10

Flies: 35x12, 40x10, 40x10

Decline BBP: 135x8, 135x8

Landmines: 25x20, 35x15

Chest dips: 3 sets of 15

Incline curls: 25x15, 30x8

Hammers: 25x10, 25x10

Reverse grp EZ: 35x12, 45x10

Preachers: 65x10

Got some shrinkage going on... They boys should drop back down during pct, right?
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thats the risk u take when ure using anabolics mate..no one can tell you for sure that ure gonna be allright 100% after a cycle..the most common thing is that ull recover with the proper pct..best of luck.
 
PARASXOS said:
thats the risk u take when ure using anabolics mate..no one can tell you for sure that ure gonna be allright 100% after a cycle..the most common thing is that ull recover with the proper pct..best of luck.
Click to expand...

Yeah. I was aware of the risks and didn't go into this blind. I got nolva on hand for pct... I might order some clomid
 
Day 23. Weight 167.2. 1 hr 20 min afternoon lifting.

Back:

Wide grip pull-ups: 2 sets of 7
Chin-ups: 2 sets of 10

Wide lat pdwns: 85x12, 95x10, 95x10, 95x10

Vgrp pdwns: 115x8, 125x8, 125x8, 95x12

Seated rows: 90x12, 110x10, 140x8, 140x8

Deadlifts: 135x10, 185x6, 225x4, 275x1, 225x5, 185x8, 185x6, 135x8, 135x8

Seatbelts: 45x10, 45x10, 45x10

Tbar rows: 45x12, 90x10, 90x10, 90x10

BB Shrugs: 135x20, 95x20

Rear BB Shrugs: 135x20, 95x30, 95x20

DB shrugs: 45x10, 50x10, 55x10, 60x10, 65x10, 60x10, 55x10, 50x10, 45x10

Reverse DB flies: 20x12, 20x12

Reverse Cable flies: 45x15, 45x15, 45x15

Starting to go up with weight in almost all back movements. I'm beyond pleased with these compounds, though a little concerned with the testicular shrinkage. I'm considering cutting the cycle short at 30 days and will decide later this week.
 
Day 24. Weight 168. Rest day.

Horrible DOMS and fatigue all day made me decide to take another day off.
 
Day 25. Weight 167.4. 1hr20 mins fasted AM lifting.

I've been cheating on my diet lately, snacking at night, and am still continuing to lean out. I can tell that I've added some LBM as my biceps and back have grown quite a bit. I'm also getting more defined in my chest, traps, and abs, seeing more separation each day. Vascularity is definitely up. I'm also moving faster between sets and it seems to not take long at all to get a pump. A huge difference I've noticed is an increased level of fatigue post workout. I'm seems that after I get a good workout in, I'm ready for bed by noon and have my d1ck in the dirt the next day. I wonder if it's because I'm growing? Since this past weekend, I've increased cals to around maintenance without considering how much I'm burning through exercise (~2,000 cals) and am going to continue going low carb/ketogenic. Another thing I'm going to experiment with is taking Follidrone with meals on days I'm fatigued and go over 50grms of carbs. With the nutrient partitioning effect of Follidrone, I'm hoping that it will keep my insulin levels in check to help me continue to burn fat.

If anyone has any suggestions or thinks that this approach might be counterproductive, please feel free to chime in. I'm just surprised that I'm actually gaining some LBM and figure that I might as well take advantage of this since Im seeing great recomp results...

Chest & Arms:

Incline BBP: 95x10 for 10 sets

Landmines: 25x20, 35x12, 45x10, 55x8, 45x8

Flat DBP: 50x8, 50x8, 40x10

Chest Dips: 3 sets of 10

Incline Curls: 30x10, 25x15, 20x15

Preachers: 65x10, 55x14

Skullcrshrs: 65x12

I'm gonna go back to the gym this afternoon to hit my abs and do some HISS cardio on the elliptical. I'll also do a 30 min walk tonight.
 
Day 26. Weight 168. 45 mins fast AM lifting; 30 min PM walk.

Legs & Abs:

Squats: 135x10, 185x10, 225x8, 225x8, 275x4, 225x6, 225x6

Leg Extensions: 125x12, 125x12, 125x10, 100x12, 100x12

Leg Curls: 85x12, 85x10, 75x10, 75x10, 60x10

BW Hip Thrusts: 1 set of 125

Weighted Hip Thrusts: 95x12

Ab routine

I'm definitely retaining water and need to adjust my sodium intake... My lifts seem to be steadily going back up and I'm shocked by how light the weights are feeling lately. I'm still fighting morning fatigue and am so fckn unmotivated in the AM. Anyway, my impression of 11kt so far is that the anabolic effect is very understated from what I've read prior to running it... Idk if I'm really sensitive to PH's, which might explain the testicular shrinkage, but I think that 11kt might get overshadowed by other compounds people are stacking. Of course, I'm talking about modest gains from 11kt... I was just expecting it to help retain LBM and promote lipolysis.

One thing that I'm really liking about 11kt is that I can break discipline with my diet and still seem to lean out. I imagine this would be unbelievable to stack with other anabolics as you would probably gain very little BF.
 
mmorso said:
Day 26. Weight 168. 45 mins fast AM lifting; 30 min PM walk.

Legs & Abs:

Squats: 135x10, 185x10, 225x8, 225x8, 275x4, 225x6, 225x6

Leg Extensions: 125x12, 125x12, 125x10, 100x12, 100x12

Leg Curls: 85x12, 85x10, 75x10, 75x10, 60x10

BW Hip Thrusts: 1 set of 125

Weighted Hip Thrusts: 95x12

Ab routine

I'm definitely retaining water and need to adjust my sodium intake... My lifts seem to be steadily going back up and I'm shocked by how light the weights are feeling lately. I'm still fighting morning fatigue and am so fckn unmotivated in the AM. Anyway, my impression of 11kt so far is that the anabolic effect is very understated from what I've read prior to running it... Idk if I'm really sensitive to PH's, which might explain the testicular shrinkage, but I think that 11kt might get overshadowed by other compounds people are stacking. Of course, I'm talking about modest gains from 11kt... I was just expecting it to help retain LBM and promote lipolysis.

One thing that I'm really liking about 11kt is that I can break discipline with my diet and still seem to lean out. I imagine this would be unbelievable to stack with other anabolics as you would probably gain very little BF.
Click to expand...

Awesome!
 
Day 27. Weight 166.6. 1hr20mins fasted AM lifting.

Back:

Deadlifts: 135x10, 185x8, 225x6, 225x6, 275x3, 185x6, 135x8

Wide grp pdwns: 85x10, 85x10, 95x10, 105x8, 85x10

Vgrp pdwns: 95x10, 105x8, 115x8, 115x8

Tbar rows: 45x10, 90x10, 115x8, 115x8

Sngle arm rws: 50x10, 60x10, 65x10

Seat rows: 90x10, 140x10, 140x8

Vgrp seatd rows: 140x8, 140x8

BB Shrugs: 135x20, 95x30, 95x20, 95x20

Rear BB Shrugs: 135x20, 95x30, 95x20, 95x20

DB Shrugs: 45x20, 50x15, 55x10, 60x10

Reverse cable flies: 45x15, 45x15, 45x15

Back extensions

I tweaked my lower back breaking form on deadlifts... Very gay. It's tight in the tailbone/glute area and isn't too bothersome at the moment. I'm hoping that it doesn't get worse tomorrow. I'm gonna take it easy on deads for a week or two.
 
mmorso said:
Day 27. Weight 166.6. 1hr20mins fasted AM lifting.

Back:

Deadlifts: 135x10, 185x8, 225x6, 225x6, 275x3, 185x6, 135x8

Wide grp pdwns: 85x10, 85x10, 95x10, 105x8, 85x10

Vgrp pdwns: 95x10, 105x8, 115x8, 115x8

Tbar rows: 45x10, 90x10, 115x8, 115x8

Sngle arm rws: 50x10, 60x10, 65x10

Seat rows: 90x10, 140x10, 140x8

Vgrp seatd rows: 140x8, 140x8

BB Shrugs: 135x20, 95x30, 95x20, 95x20

Rear BB Shrugs: 135x20, 95x30, 95x20, 95x20

DB Shrugs: 45x20, 50x15, 55x10, 60x10

Reverse cable flies: 45x15, 45x15, 45x15

Back extensions

I tweaked my lower back breaking form on deadlifts... Very gay. It's tight in the tailbone/glute area and isn't too bothersome at the moment. I'm hoping that it doesn't get worse tomorrow. I'm gonna take it easy on deads for a week or two.
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Take some Ibuprofen..
 
Day 28. Weight 165.8. 30 min PM walk (rest day).

Hell yeah, scale's going down again... My back's still a lil stiff from yesterday and twitches when I extend backwards. Im hoping I just pinched something and will return to normal for tomorrow.
 
Day 29. Weight 165.2. 1hr fasted AM lifting.

Chest:

Flat BBP: 135x8, 155x8, 175x3, 155x6, 155x6, 135x8, 135x6

Flies: 35x12, 40x10, 40x10

Close grp BBP: 95x8, 95x8

Decline BBP: 135x8, 135x8

Decline Flies: 30x12, 30x12, 35x10

Incline BBP: 95x8, 75x8, 75x8

Incline Flies: 25x12, 25x10, 25x10

Landmines: 25x14, 25x14, 25x14

Chest Dips: 3 sets of 10

Push-ups: 2 sets to failure

I ran out of time to hit my arms and am going to do a long arm & ab session tomorrow, since my back is still hurting ... I'm pretty happy with progress so far
 
mmorso said:
Day 29. Weight 165.2. 1hr fasted AM lifting.

Chest:

Flat BBP: 135x8, 155x8, 175x3, 155x6, 155x6, 135x8, 135x6

Flies: 35x12, 40x10, 40x10

Close grp BBP: 95x8, 95x8

Decline BBP: 135x8, 135x8

Decline Flies: 30x12, 30x12, 35x10

Incline BBP: 95x8, 75x8, 75x8

Incline Flies: 25x12, 25x10, 25x10

Landmines: 25x14, 25x14, 25x14

Chest Dips: 3 sets of 10

Push-ups: 2 sets to failure

I ran out of time to hit my arms and am going to do a long arm & ab session tomorrow, since my back is still hurting ... I'm pretty happy with progress so far
Click to expand...

Awesome!
 
BEAST73 said:
Awesome!
Click to expand...

Yeah man I'm not quite there with the sets you do on your chest day... Lol I went to do push-ups before leaving the gym and hit failure on 11 the first set and 9 the next. I definitely like hitting declines, inclines and flats in the same session. I was flexing between sets and got a great pump.
 
mmorso said:
Yeah man I'm not quite there with the sets you do on your chest day... Lol I went to do push-ups before leaving the gym and hit failure on 11 the first set and 9 the next. I definitely like hitting declines, inclines and flats in the same session. I was flexing between sets and got a great pump.
Click to expand...

Sounds Good!
 
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