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  1. Deak007

    Deak007's PCT IV 12 week Bridge Log

    So my nutrition has been tight, but have had many scheduling conflicts, and formalities happen over the last week. For example... yesterday we got drilled with the snow, about 10 inches, so naturally, the city was shut down... Comments about PCT IV - I feel a general sense of well being. I...
  2. Deak007

    Deak007's Training Log

    Chest 3/6/14 HS Flat bench 45PS x 20 70PS x 15 90PS x 12 x 3 70PS x 10 45PS x 10 Incline HS 45PS x 20 70PS x 15 90PS x 12 80PS x 10 70PS x 10 Cable Flyes High cable: 50x25 65x20 80x15x3 65x15 Medium: 50x20 65x18 80x12x2 65x15 Low: 50x20 65x15 80x10 65x12x3 HIIT ... felt like dick...
  3. Deak007

    Deak007's PCT IV 12 week Bridge Log

    Chest 3/6/14 HS Flat bench 45PS x 20 70PS x 15 90PS x 12 x 3 70PS x 10 45PS x 10 Incline HS 45PS x 20 70PS x 15 90PS x 12 80PS x 10 70PS x 10 Cable Flyes High cable: 50x25 65x20 80x15x3 65x15 Medium: 50x20 65x18 80x12x2 65x15 Low: 50x20 65x15 80x10 65x12x3 HIIT ... felt like dick...
  4. Deak007

    Deak007's Training Log

    3/4/14 - Back Rope Pullovers 50x20 75x15x3 Barbell bent over rows - overhand 135x15 185x12x2 205x12x2 Pull Downs - wide grip 90x20 105x18 120x18 135x16 150x13 165x11 180x8 HS Pulldowns - 25PSx20x2 - major squeezes with 3 second hold at contraction 70PSx15x2 - squeeze and go...no hold...
  5. Deak007

    Deak007's Training Log

    I took the weekend off... went out of town with my wife to get away from the daily stresses... it was VERY relaxing and caught up on a lot of rest... I have felt very energized the last couple of days.
  6. Deak007

    Deak007's Training Log

    Friday 2/28 - Shoulders Exercises included side lateral raises, Arnold presses, high rope pulls, reverse pec dec, isolated side laterals, upright rows, front raises, and shrugs...
  7. Deak007

    Deak007's Training Log

    2/27 I did legs... I cannot remember the workout since it was almost a week ago... I do know it was a quality workout cause i still feel it today!
  8. Deak007

    Deak007's PCT IV 12 week Bridge Log

    3/4/14 - Back Rope Pullovers 50x20 75x15x3 Barbell bent over rows - overhand 135x15 185x12x2 205x12x2 Pull Downs - wide grip 90x20 105x18 120x18 135x16 150x13 165x11 180x8 HS Pulldowns - 25PSx20x2 - major squeezes with 3 second hold at contraction 70PSx15x2 - squeeze and go...no hold...
  9. Deak007

    Deak007's PCT IV 12 week Bridge Log

    I did legs late night on 2/27 and shoulders on 2/28... Took the weekend off to go out of town with my wife... much needed break... caught up on a lot of sleep.
  10. Deak007

    Deak007's Training Log

    Back 2/24/14 Rope Pullovers 50x20 70x20 100x14 100x10 Dumbbell Rows 50x20 60x20 75x15 90x12 Front Pulldowns 90x15 140x12 180x10 90x15 90x12 - Behind the neck pull down HS Low Row 45PS x15x3 - held the squeeze and the extension for 3 seconds Pullups/Chinups PULL - BWX10 CHIN - BWx12 PULL -...
  11. Deak007

    Deak007's PCT IV 12 week Bridge Log

    Really stiff this morning... hopefully I can loosen up before I hit the gym later...
  12. Deak007

    Deak007's PCT IV 12 week Bridge Log

    Back 2/24/14 Rope Pullovers 50x20 70x20 100x14 100x10 Dumbbell Rows 50x20 60x20 75x15 90x12 Front Pulldowns 90x15 140x12 180x10 90x15 90x12 - Behind the neck pull down HS Low Row 45PS x15x3 - held the squeeze and the extension for 3 seconds Pullups/Chinups PULL - BWX10 CHIN - BWx12 PULL -...
  13. Deak007

    Deak007's Training Log

    Shoulders 2/21/14 Seated side laterals 25x20 30x15 35x15 35x12 drop 30x10 drop 25x8 drop 20x5 Rear Delt Rope Pulls 105x20 120x18 135x12 150x10+5+3 Arnold Presses 40x15 50x12 55x10 drop 30x10 Upright Rows 45x12 65x12x3 Dumbbell Shrugs 50x15 75x12 100x12x3 Rotator cuff exercises 3...
  14. Deak007

    Deak007's PCT IV 12 week Bridge Log

    SO some thoughts now that I am a week + in... I definitely feel "healthier" shall I say... Idk... the general well being feeling has come upon me... this could be me finally getting back to the norm after the DMZ3, but idk regardless, I feel great!
  15. Deak007

    Deak007's Training Log

    Legs - 2/20/14 Leg Extensions - 50x25x3 Machine Squats - 2PPSx15 3PPSx15 4PPSx15 5PPSx12 Standing leg curls 25x15x3 50x12x2 Leg Press circuit Normal width, then narrow, then toes pointed out at medium 2PPSx15,12,12 x 5 Lying leg curls 50x15 70x15 100x12 130x10 Pooped...
  16. Deak007

    Deak007's PCT IV 12 week Bridge Log

    Needed a cheat meal last night cause my energy was so low... it was wonderful!
  17. Deak007

    Deak007's PCT IV 12 week Bridge Log

    Legs - 2/20/14 Leg Extensions - 50x25x3 Machine Squats - 2PPSx15 3PPSx15 4PPSx15 5PPSx12 Standing leg curls 25x15x3 50x12x2 Leg Press circuit Normal width, then narrow, then toes pointed out at medium 2PPSx15,12,12 x 5 Lying leg curls 50x15 70x15 100x12 130x10 Pooped...
  18. Deak007

    Deak007's PCT IV 12 week Bridge Log

    Chest 2/19/14 Flat HS Press 45PSx20 70PSx20 90PSx15 110psx10 RP + 4 Incline Dumbbell Bench - superset - Incline Flye 50x15 - 25x10 55x12 - 25x8 50x10 - 25x8 High Cable Crossover 65x20,20 80x15,15,12 Medium height Cable Crossover 65x15,15 80x12,12,10 Decline HS Press 45PSx15,15,12 90PSx12,10...
  19. Deak007

    Deak007's Training Log

    Chest 2/19/14 Flat HS Press 45PSx20 70PSx20 90PSx15 110psx10 RP + 4 Incline Dumbbell Bench - superset - Incline Flye 50x15 - 25x10 55x12 - 25x8 50x10 - 25x8 High Cable Crossover 65x20,20 80x15,15,12 Medium height Cable Crossover 65x15,15 80x12,12,10 Decline HS Press 45PSx15,15,12 90PSx12,10...
  20. Deak007

    Deak007's PCT IV 12 week Bridge Log

    ARMS 2/18/14 Alternating dumbbell curl warmup 20x25PS 25x20PS 30x15PS 35x12PS Overhead dumbbell extension warmup (single Arm) 20x20PS 25x18PS 30x15PS 35x12PS Machine Curls 50x20 75x15 100x10 drop 60x8 Close grip bench - superset - overhead dumbbell extension (both arms) 95x20 - 45lbx15...
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