M - Drol Cycle and Log

Day 18 - Chest and Bi's

Machine Bench Warmup - 85 x 15, 115 x 12, 160 x 12, 175 x 8
Bench Press - 135 x 12, 185 x 12, 205 x 8 (3 sets)
Decline Cable flies - 50 x 12, 70 x 12, 80 x 8 (2 sets)
Pec Deck Fly Machine - 110 x 12 ( 4 Sets)
Incline Flies - 50 x 12 (dbs) 60 x 10, 65 x 12 (2 sets)

Biceps

Hammer Curls - 20 x 15, 35 x 12, 45 x 10, 50 x 8 (2 sets)
Single Arm Cable Curls - 40 x 12, 50 x 10, 60 x 10 (2 sets) 40 x 12
Rope curls - 70 x 12, 80 x 12, 100 x 12, 110 x 10
 
Day 19 - Legs

One leg press warmup - 85 x 15, 105 x 15, 120 x 10, 135 x 10
Back Squat 135 - 15, 185 x 12, 225 x 8 (2 sets)
Leg Extension - 130 x 15, 160 x 12, 190 x 10, 225 x 8, 240 x 8
Hamstring Curl - 120 x 10, 140 x 10, 160 x 8, 180 x 8
Leg Press - 180 x 12, 270 x 12, 360 x 12, 450 x 8 (2 sets)
Calf Raises - 355 machine max out - 4 sets of 10
 
Shoulder Press - 40lbs x 15, 70 x 12, 80 x 12, 100 x 8 (twice)
Lateral Raise w pinky up twist - 15lb x 12, 30 x 10, 35 x 8 (twice) 15 x 12
Palm Up front raise w EZ Bar - 85 lb x 8 (4 sets) sitting down
Shrugs - 225lb x 15, 275 x 15, 375 x 8 (twice) 225 x 15
Front Lateral Raise (crossing to opposite shoulder, ex left arm to right shoulder) 20 x 12, 25 x 10, 30 x 8, 40 x 6 20 x 12
Rear Delt Fly (db's) 20 x 12, 25 x 12, 35 x 6 (twice)
 
Arms

Pulldown - 120 x 12, 140 x 12, 160 x 12, 180 x 10, 200 x 8 (twice) maxed out the machine, could have gone higher
One Arm pulldown - 50 x 12, 70 x 10, 80 x 10, 100 x 10 (twice) never hit more than 80 before
Machine pushdown - 130 x 12, 160 x 10, 180 x 10, 220 x 8, 245 x 6
Weighted Dips - 120 lbs x 12

Curls - 35 x 12, 45 x 12, 50 x 8 (twice)
Hammer Curls 35 x 12, 45 x 12, 50 x 8 (twice)
One Arm curl - 30 x 12, 40 x 12, 50 x 10, 60 x 8 (machine weight)
 
to make this alot shorter I'll just post up some goals that I flew by during this cycle

Max Bench up from 205 - 275
Bent over rows 205 - 245
Dips - 120 + BW
Pull ups - 8 reps + 75 lbs of added weight
Lat Pulls - 8 reps at 245, previous max was 190 for 6 reps


I noticed pretty quick strength gains mid week 3. I have felt great throughout the entire month, some headaches and back pumps but nothing too severe. I was rarely sore after a workout and felt like I could constantly push myself without fatigue. I will post some pictures up, I have been getting alot of attention with the size I have put on, along with questions from people. I may have gained some slight body fat but overall feel like I made some nice lean gains. I will continue to update along with my PCT, size and strength gains. Thanks everyone again for the support!
 
here are the after pics, gained some fat, had a couple more cheat meals than I should of, but all in all i'm happy with the results


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