making dreams real log!

edje007 said:
Struggled with tbar rows myself. Went lower with the weights, concentrated on form and feeling the contraction.

Now I'm pretty good in them;)
Click to expand...

Right on. I have done that with all of my lifts this past couple of weeks. I will hit those T bars again and see how I like it without attempting any record lifts
 
injectdreams said:
woohoo all this food is expanding my stomach really hard.
10lbs give or take since the start

day 35
eat all day
Click to expand...

10 lbs in a month is impressive. Your efforts are paying off. Nice job man.
 
Day 37 Chest Day
switching it up

incline bench press:
135x8,
145x8,
150x6,
155x6

flat db press, focusing on contractions:
55x12,
60x12,
60x11,
60x10,
55x12
55x10

nitro vertical chest: helps with contracting
125x13
140x13
140x13
140x13

bw dips: 35

pec fly:
70x15
80x15
80x13
80x13
80x13

cardio 25 mins
 
Day 38 Legs

squats: high bar
185x5
205x5
215x5
215x4
220x3
low bar: 220x4

leg press
360x8
370x8
370x10
380x110
380x10
380x11

nitro leg extensions
140x12
140x12
140x14
140x14
140x13

accessory work: calfs
30 mins cardio
 
Day 39
Back Day

hips and hamstring were tight so i didnt DL today

yates row:
165x8
165x8
170x6
170x7

seated rows:
135x13
135x13
140x12
140x10
125x12

isolated front pulldowns:
70x10
75x10
75x10
55x15
55x12

chin up: 20

accessory work: cable crunches, face pulls, hyper extension
cardio: 30 mins walking, 10 mins elliptical
 
been awhile since i wrote things up. been too tired to do it lately

day 40: shoulders

db shoulder pres
50x12
60x10
60x8
55x8
55x8
45x8
45x8
40x10
40x10
40x10

db side lateral raise:
22.5x15
25x15
25x15
25x12

front db raise
27.5x10
27.5x10
27.5x10

db shrugs
85x12
90x10
90x10

cardio: 20 mins walking. 15 mins elliptical
 
day 41 Arms

close grip bench ss ez curl
165x10 ss 70x12
175x5 ss 70x12
175x6 ss 70x12
175x6 ss 70x10
155x7 ss 70x10

seated 1h db tricep extension ss seated db curl
20x15 ss 20x15
25x13 ss 25x15
30x8 ss 30x13

v bar pushdown ss machine camber curls
80x20 ss 50x15
90x20 ss 60x13
100x17 ss 60x10
100x18 ss 60x10

1h tricep cable pushdown extension ss reverse curls
30x20 ss 45x15
30x20 ss 45x15
30x20 ss 45x15

cardio: 20 mins walking, 20 mins elliptical
 
day 44 Chest

second to last day before jumping on pct. will start DAA today as well
weighted 164/165 due to adding cardio to lean out a bit after eating so much the past 44 days.
im content with the gains i have, just need to uncover them

today was a bad day, low energy and lack of sleep
so decided to switch things up for this week and rest of pct: less volume but more contracting exercises

bench: will probably drop these in future, just a hard time contracting them as the bb is fixed and cant arm cant pass humerus for maximum contraction
165x8
175x6
185x6
185x4

incline db press:
50x12
55x10
55x10
55x10

dips weighted with db: didnt go so well, kept slipping so i ditched it
15lbs x 16

dips bw @164/165
100

cardio: 20 mins walking
 
This log is looking good. Time to crush pct and keep those gains going!
 
Gasp day 45, last day of cycle

leg day: kept it stupid simple
Squats: High bar
185x5
205x3
230x3
235x3
235x3
Low bar:
245x3

low bar was a lot easier

nitro leg extension
140x15
140x15
140x15
140x15

stiff leg dl
95x10
95x10
105x8

accessory work: calfs, cable crunches,
cardio: 20 mins incline walking, 15 mins elliptical
 
Day 46, Pct day 1
Back Day

didnt do deadlift, old lower back injury acting up so i didnt want to push it

1h db row:
75x10
80x10
80x10
80x10

isolateral front pulldown
70x12
75x12
75x12
75x12
65x10
65x10

wide pullups 16
chin ups 16

trx suspension bw row: 30

accessory work: face pulls, hyperextension
cardio: 15 minutes walking, 15 minutes elliptical
 
Sorry for lack of activity, just busy overall

Day 47: shoulders pct day 2
ovh press:
105x5
115x5
125x5
125x5
115x5
115x5

db shoulder press
45x15
45x15
45x10
45x10

side lateral raise cable
30x12
30x12
30x10
20x15
20x10

front plate raise:
35x12
35x12
35x12

db shrugs
80x15
80x15
80x15

cardio: 25 elliptical, 10 walking treadmill
 
day 48 arms pct day 3

dips: 50
chins: 40

overhead ez bar tricep ext ss db curls
55x15 ss 25x15
55x15 ss 27.5x15
60x15 ss 27.5x15
60x15 ss 30x15

rope tricep extension ss machine camber curl
80x20 ss 60x15
90x18 ss 70x12
90x18 ss 70x10
90x15 ss 70x9
80x15 ss 60x10
70x17 ss 50x15

cardio: 25 mins walking treadmill
 
day 49 pct day 4 n/a
day 50 pct day 5 n/a
i am leaning out alittle bit hovering 163/164

bad news: since last sunday, lower back was acting up hence why i skipped deadlifting
throughout the week, back was cracking in a discomforting way.

went to chiro/acupuncturist, and was revealed that my right side is extremely stiff and tight and may have contributed to a slight misalignment in my back.
so atm, doing stretching and exercises recommended to losen the stifness

going to avoid most lower posterior movements i suppose for now
 
injectdreams said:
day 49 pct day 4 n/a
day 50 pct day 5 n/a
i am leaning out alittle bit hovering 163/164

bad news: since last sunday, lower back was acting up hence why i skipped deadlifting
throughout the week, back was cracking in a discomforting way.

went to chiro/acupuncturist, and was revealed that my right side is extremely stiff and tight and may have contributed to a slight misalignment in my back.
so atm, doing stretching and exercises recommended to losen the stifness

going to avoid most lower posterior movements i suppose for now
Click to expand...

Nooo!!! That sucks no deadlifts, but you have to take care of yourself
 
updated measurements day 50
left calf: 14 3/4
right calf: 14 3/4
natural waist: 32 inches
arm 15
chest:39 3/4
forearm:12
thighs: 23
 
day 51 pct day 6
chest day: took longer rest periods than usual, just really tired

bench
155x6
175x3
190x5
190x5
195x3
185x5

flat db press
60x13
60x12
60x12
55x12
55x12

bw dips: 101

ezbar tricep pushdown:
80x20
90x20
90x18
90x15
90x15

cardio: 35 mins treadmill incline walking = 2miles
 
day 52 pct day 7

had the runs all yesterday, totally ****ed up my energy and weight. weighing at 162.5 with my lunch in my stomach

Legs, had to preexhaust as i cant really do much for them without really agitating my lower back

nitro leg ext
140x12
140x15
140x15
140x15
140x15
125x18
125x15

lying leg curl
60x10
60x10
60x10
55x10
50x8

squats high bar
135x8
135x8
135x8
135x8

accessory: cable crunches, hyper extension

43 mins walking incline treadmill = 2.5 miles
 
Pre exhaustion. I like it! Does leg press or lunges bother your back as well? Just throwing out a couple ideas for ya.
 
Montego1 said:
Pre exhaustion. I like it! Does leg press or lunges bother your back as well? Just throwing out a couple ideas for ya.
Click to expand...

lunges put some stress my knees with my existing bursitis and the angled leg press seems to curl up my back somewhat and put some unwanted pressure there.
 
sorry for slow updates, just been busy sorting things out.

Day 53 Pct Day 7 Back

Wide Pullups 30
v bar pullups 20

isolateral front pulldown
70x12
70x12
70x12
70x12
65x12
65x10
55x13

isolateral row:
90x10
100x10
100x7
100x8
100x10
90x8

bb curls:
60x12
60x12
60x10
60x8

accessory: face pulls, cable crunches
cardio: 43 minutes 2.5 miles
 
day 54 pct day 8 shoulders

db shoulder press
50x12
50x11
50x10
50x8
45x8
45x8
45x8

side lateral raise
17.5x20
20x15
20x15
20x15

cable front raise:
20x8
20x8

front plate raise
35x15
35x15

db shrugs:
85x12
85x12
85x12

cardio: 22 minutes walking 1.25 miles
 
day 55 pct day 9.

lack of sleep, stomach turning, just feeling horrible today so im resting today
weight anywhere between 161-162, still have my measurements. slight decrease in strength

lower back still aches and pops/rubs or something,
 
Keep working out, don't push too hard. Your body needs to recoup from all of that extra growth, but you also don't want to be just chillin. Looks like you are doing good. Take a bath bro, baths aren't just for females. They are good for the muscles
 
drewsicle3210 said:
Keep working out, don't push too hard. Your body needs to recoup from all of that extra growth, but you also don't want to be just chillin. Looks like you are doing good. Take a bath bro, baths aren't just for females. They are good for the muscles
Click to expand...
boldened, indeed
massage & baths are great for soothing and recuperation

and - we only grow when we are resting! very important to make sure we are getting proper rest..
and pushing it when we are feeling puny or sickly pays off so rarely, it is best avoided at all costs tbh
 
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