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edje007...spreading my wings

Sorry for lack of updates....life..

Anyway, been trying CEP training by bpak...sort of...

Have to say I'm making progress!

Chest is definetely improving, size wise and also with the weights I'm using.

Feels great!

Will show my chest work out tomorrow.

Can't wait to kill it in the gym.
 
edje007 said:
Sorry for lack of updates....life..

Anyway, been trying CEP training by bpak...sort of...

Have to say I'm making progress!

Chest is definetely improving, size wise and also with the weights I'm using.

Feels great!

Will show my chest work out tomorrow.

Can't wait to kill it in the gym.
Click to expand...

Nice to see a post from you brother! Life goes on and you have to ride the waves sometimes. At least you kept up with training!
 
Chest shoulders and triceps

Incline machine press plate loaded

121lbs per side x 8
110lbs per side x 8+2
99lbs per side x 7+2

Weighted dips + 22lbs
3 sets

Hex press
57.2lbs x 12
52.8lbs x 10
52.8lbs x 8

Incline dumbbell fly CEP protocol

48.4lbs x 13 , 25 sec weighted stretch

35.2lbs x 6, 25 sec Weighted stretch

26.4lbs x 7, 25 sec weighted stretch

22lbs x 10, 25 sec weighted stretch

No rest in between the sets.


Lateral raise
3 sets

Overhead triceps cable extension CEP protocol

3 sets with 25 sec weighted stretch
 
edje007 said:
Sorry for lack of updates....life..

Anyway, been trying CEP training by bpak...sort of...

Have to say I'm making progress!

Chest is definetely improving, size wise and also with the weights I'm using.

Feels great!

Will show my chest work out tomorrow.

Can't wait to kill it in the gym.
Click to expand...

Welcome back brother!
 
Pulldown machine
200lbs x 6+2
180lbs x 8+2
160lbs x 8+2

Plate loaded low row
121lbs per side x 8
110lbs per side x 8
99lbs per side x 9

Straight arm pushdown
3 sets

Deadlift (first time since forever)
264lbs x 5
242lbs x 8

Weight assisted pull up CEP
3 sets with 25 sec weighted stretches in between sets

Rear delt machine
3 sets

Incline dumbbell curl CEP

39.6lbs x 8, 25 sec weighted stretch
30.8lbs x 5, 25sec weighted stretch
22lbs x 9, 25 sec weighted strech
 
BigRed1974 said:
Month 3 for me but hitting 30mg to finish it out.
Click to expand...

I'm saving my stash to run it a long time.

I have to give it to Ghar1ne for keeping me at this weight and making progress even.

Usually my weight crashes after a cycle.
But I have managed to keep most of my gains from my summer cycle!!!
 
End up taking the whole week off due to work.

The week seems to have treated me nicely. Ready to crush some weights tomorrow:)

And maybe some ab wheel action tonight.
 
Tuesday's chest work out

Incline press machine plate loaded
132lbs per side x 7
121lbs per side x 9
99lbs per side x 9

Hex press
57.2lbs x 10
52.8lbs x 10
48.4lbs x 8

Dips
+ 44lbs weight on dipping belt x 12
44lbs weight on dipping belt x 10
33lbs weight on dipping belt x 10

Incline dumbbell fly CEP
57.2lbs x 10 , 20 sec CEP
39.6lbs x6, 20 sec CEP
26.4lbs x 7, 20 sec CEP
17.6lbs x 8, 20 sec CEP

lateral raise
3 sets

Standing french press CEP
30.8lbs, 22lbs, 17.6lbs 20 sec CEP in between.

3 sets of squats.. (not enough time for a leg work out during the week, my knee felt pretty good)
 
Thursday

Just for the fun of it:) all by myself

Machine lat pulldown
220lbs x 6
180lbs x 9

160, 140, 120 CEP 20 sec in between.

Rear delt machine
110lbs x 10
100lbs x 8
90lbs x 8
80lbs x 8
70lbs x 8

Leg extensions CEP
1300, 110, 90 lns with 20 sec CEP

Seated leg curls CEP
150, 130, 110lbs with 20 sec CEP in between sets
 
After eating like a pig during the christmas break I'm ready for smashing some weights on chest day!!!!

4 hours and counting:)
 
Incline press machine plate loaded
143lbs per side :) x 6
132lbs per side x 7
110lbs per side x10

Dips
+55lbs plates x 7
+44lbs plates x 8
+22lbs plates x 12

Hex press
57.2lbs x 10
52.8lbs x 10
48.4lbs x 10

Incline dumbbell fly CEP 4 sets non stop
57.2lbs, 39.6lbs, 26.4lbs, 17.6lbs all with 20 sec+ cep in between.

Lateral raise
3 sets

Standing french press cep
26.4lbs, 17.6lbs, 13.2 lbs

3 sets of squats x 20reps
 
Did some 'home' work

Ab roll outs
3 sets

Rear delts with the chest expander
5 sets

Incline dumbbel curls
3 sets

Scott curls
2 sets

Biceps curls with the chest expander
2 sets

Concentration curls
2 sets
 
edje007 said:
Incline press machine plate loaded
143lbs per side :) x 6
132lbs per side x 7
110lbs per side x10

Dips
+55lbs plates x 7
+44lbs plates x 8
+22lbs plates x 12

Hex press
57.2lbs x 10
52.8lbs x 10
48.4lbs x 10

Incline dumbbell fly CEP 4 sets non stop
57.2lbs, 39.6lbs, 26.4lbs, 17.6lbs all with 20 sec+ cep in between.

Lateral raise
3 sets

Standing french press cep
26.4lbs, 17.6lbs, 13.2 lbs

3 sets of squats x 20reps
Click to expand...

Very happy with the incline presses.

143lbs per side. Blew my training buddy away:) lol

He had to pull 44 lbs per side off to finish his set.

I'm usually stronger with chest and he is stronger with back exercises.

The only time he beat me with chest was when I was injured and when he was on cycle.

We've been training together for more than 13 years...and he's my best friend;)
 
travwj said:
I was thinking the same thing. Must be good mates after 13 years.
Click to expand...

He was here with his girlfriend yesterday...celebrated the new year with us.

Best mates for life....the only person I know that will always show up when I need him...and vice versa.

By the way....happy new year to y'all:)
 
Did 100 body weight squats yesterday. Took me 3 sets. (Trying to make my left knee get used to the squats again)

100 push ups with feet on elevated plateau today. Took me 4 sets to complete them.

If I can't spend more time in the gym, then I just have to do my homework.
 
What a worthless work out today. Probably because of a terrible night and the fact that I hate training in the afternoon.

Anyway...here it is.

Lat pulldown machine
2 warm up sets
4 sets

Plate loaded low row/1 arm
3 sets

Leg extensions
2 warm up sets
4 sets

Leg press
1 triple dropset.

Preacher curl
3 sets
 
Half the battle is simply showing up! Hope nothing major is happening in your life.
 
Chest shoulders and triceps

Incline press plate loaded
154lbs per side x 3 +3
132 per side x 6 + 2
110lbs per side x 9

Dips
+ 44lbs plate x 8
+22lbs plate x 10
+22lbs plate x 9

Cable crossovers
2 sets

2 sets of cable crossovers starting from below...in a V

Chest pres machine CEP
4 SETS with 25 sec of CEP in between the dropsets

Shoulder press plate loaded compound set with incline bench one arm lateral raise
2 sets

Triceps pushdown reverse grip
4 sets
 
edje007 said:
Chest shoulders and triceps

Incline press plate loaded
154lbs per side x 3 +3
132 per side x 6 + 2
110lbs per side x 9

Dips
+ 44lbs plate x 8
+22lbs plate x 10
+22lbs plate x 9

Cable crossovers
2 sets

2 sets of cable crossovers starting from below...in a V

Chest pres machine CEP
4 SETS with 25 sec of CEP in between the dropsets

Shoulder press plate loaded compound set with incline bench one arm lateral raise
2 sets

Triceps pushdown reverse grip
4 sets
Click to expand...

That CEP can be painful. Nice work.
 
So is your current weight still 194 there big man?
 
Awesome work! Those incline #'s are ridiculous!
 
Did 1 work out in the gym last week. Chest...basicly the same as the week before. Not too bad.

1 work out at work. 4 sets of ring pull ups with extra weight. 22lbs , 11lbs, 11 lbs and body weight.

Inverted rows on the trapezium bar on the rings, 7 sets

1 home work out
100 push ups in 4 sets...3 sets of ab roll outs.

Sorry for the lack of updates. Had a frustrating week.....I quit smoking since tuesday.

I was a bad boy...started smoking again a year ago. Fed up with it and I'm one week clean now!!!

My wife still smokes by the way...doesn't bother me....I have made my choice (again) ;)

It's bizar how much energy I had those first few days....holy ****.

Shame the energy level doesn't last...lol.

Do feel I have some more air....and defenitely smell and taste have improved drasticly. So has my appetite (guess I'm bulking sort of, lol)

Anyway...That's what's up:)
 
Did 1 work out in the gym last week. Chest...basicly the same as the week before. Not too bad.<br />
<br />
1 work out at work. 4 sets of ring pull ups with extra weight. 22lbs , 11lbs, 11 lbs and body weight.<br />
<br />
Inverted rows on the trapezium bar on the rings, 7 sets<br />
<br />
1 home work out<br />
100 push ups in 4 sets...3 sets of ab roll outs.<br />
<br />
Sorry for the lack of updates. Had a frustrating week.....I quit smoking since tuesday.<br />
<br />
I was a bad boy...started smoking again a year ago. Fed up with it and I'm one week clean now!!!<br />
<br />
My wife still smokes by the way...doesn't bother me....I have made my choice (again) ;)<br />
<br />
It's bizar how much energy I had those first few days....holy ****.<br />
<br />
Shame the energy level doesn't last...lol.<br />
<br />
Do feel I have some more air....and defenitely smell and taste have improved drasticly. So has my appetite (guess I'm bulking sort of, lol)<br />
<br />
Anyway...That's what's up:)

Good on ya for giving up the smokes. I have seen a lot of ppl with those e cigarettes, so you still get the nicotine without the other toxic **** that's in cigarettes.
 
travwj said:
Did 1 work out in the gym last week. Chest...basicly the same as the week before. Not too bad.

1 work out at work. 4 sets of ring pull ups with extra weight. 22lbs , 11lbs, 11 lbs and body weight.

Inverted rows on the trapezium bar on the rings, 7 sets

1 home work out
100 push ups in 4 sets...3 sets of ab roll outs.

Sorry for the lack of updates. Had a frustrating week.....I quit smoking since tuesday.

I was a bad boy...started smoking again a year ago. Fed up with it and I'm one week clean now!!!

My wife still smokes by the way...doesn't bother me....I have made my choice (again) ;)

It's bizar how much energy I had those first few days....holy ****.

Shame the energy level doesn't last...lol.

Do feel I have some more air....and defenitely smell and taste have improved drasticly. So has my appetite (guess I'm bulking sort of, lol)

Anyway...That's what's up:)

Good on ya for giving up the smokes. I have seen a lot of ppl with those e cigarettes, so you still get the nicotine without the other toxic **** that's in cigarettes.
Click to expand...

Thanks bro.

I had one from the last time I quit smoking. Threw it away....

Cold turkey this time. First 2 days were hell...after that it is just a mental thing.

Which is also hard:(

But like I said...I'm fed up with it, and I owe it to my daughter to quit.
 
Segansational said:
You know, size is directly proportional to how often you update your log on AM, right?? :D

Good to hear about quitting cold turkey. Definitely a struggle for some people, so more power to you.
Click to expand...

Lol....you do have a point there...lol

Usually I have my workout tuesday evening. But tonight I have to go to work...sort of open day at school. Have to sell the school to the new kids parents.

Guess I'll have to do some ring pull ups at 22.00 after all that crap ;)
 
Good to hear you gave up the cancer sticks! This is personal to me as I've lost so many family members to cigarettes and cancer - including my Dad at age 63! Keep slaying the iron!
 
kenpoengineer said:
Good to hear you gave up the cancer sticks! This is personal to me as I've lost so many family members to cigarettes and cancer - including my Dad at age 63! Keep slaying the iron!
Click to expand...

Same here brother. My dad smoked and drank a lot...he died at the age of 61.

I don't drink...and I'm glad I quit smoking again. Stupid habit:(
 
edje007 said:
Same here brother. My dad smoked and drank a lot...he died at the age of 61.

I don't drink...and I'm glad I quit smoking again. Stupid habit:(
Click to expand...

So sorry for your loss. 61 is super young! I'm glad you corrected your health - for you and your daughter's sake. I'm sure you can relate as a worried son - there are few things worse than worrying about your parents' health. Power through brother!
 
Good for you! Very glad you stopped too! Both of my parents smoke a lot. My dad had 6 bypass surgery due to hereditary heart problems 8 years ago. They told him he would only get 10 years out of it if he didn't stop smoking. It's so scary to see what it does to their bodies. My hubby quit about 18 months ago.
 
edje007 said:
Thanks bro.

I had one from the last time I quit smoking. Threw it away....

Cold turkey this time. First 2 days were hell...after that it is just a mental thing.

Which is also hard:(

But like I said...I'm fed up with it, and I owe it to my daughter to quit.
Click to expand...

Big move and congrats for doing it!
 
2 weeks clean!!!! :) and loving it.


Had a busy week last week. Only made it to the gym once.

Crazy chest work out....it was crowded and a couple of guys were pissing me off. Staying on the machines too long etc

I returned the favor by making 10 sets of cable crossovers along side my 2 training buddies.(only planned on 3...but when those guys asked me how many sets were left I just had to do it)

Karma's a bitch ;)
 
Just catching up bud. And congrats on the quitting smoking. Cold turkey is the only way to go!! Almost 3 years here. Me, wife and sister in law all quit together which helped. A little support team.

Gotta do it for ourselves and those kiddos!!!!
 
Did legs on Tuesday...decided to give that another try after all this time.

4 sets of squats

3 sets of plate loaded leg presses

Seated leg curl
3 sets

Seated calf raises
3 sets
 
Thursday chest

Plate loaded incline presses
144lbs per side heaviest set
Total of 4 sets

Weighted dips
4 sets

Cable crossovers
5 sets

Machine ch3st press CEP
4 SETS with 25 sec weighted stretches

Overhead press machine plate loaded
3 sets

Incline bench lateral raises
3 sets

Triceps extension machine
3 sets
 
Really picking up the work out routines....monday chest at home, tuesday legs in the gym. Wednesday rest, thursday chest in the gym, friday back in the gym and saturday or sunday some chest and extra shoulder work at home.

Knee is feeling somewhat better.

Today I start with 10mg of ghar1ne again:)

Time to make some cycle plans too. Probably ep15tane and tr3st with either deca or boldenone.
 
Tuesday Legs

Walking lunges
4 sets with 44 lbs dumbbells

Incline plate loaded leg press
440lbs x 15
440lbs x 13
396lbs x 15

Hip abduction superset with glute kickback machine

3 sets

Stiff leg deadlifts with dumbbells
70.4lbs x 16
70.4lbs x 15
70.4lbs x 12

Seated leg curl
3 sets

Seated calf raises
3 sets
 
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