Still Recomping - Phase 2
- Thread starter FlexW99
- Start date
FlexW99
Well-known member
The cycle has changed. I have 4 weeks of M1D. Was going to buy another 4 weeks worth to make the 8.
Well, I decided to run Testopro instead and do PCT with IForce Reversitol. I will update the main thread, but I really wanted to run Testopro and feel its effects as a test booster.
Well, I decided to run Testopro instead and do PCT with IForce Reversitol. I will update the main thread, but I really wanted to run Testopro and feel its effects as a test booster.
FlexW99
Well-known member
FFS. Well I have time to get that straight...I can save for later use. Might be moving this log. Won the right to log HGHPro by AI. Gotta thank AI, the whole crew, and my man Kleen for giving his 2cents!
EDIT: Nope! Too late. Already started my cycle and can't include the AI supp per Crowler, LOL. It's all good. There were some serious vets in there. I'm pretty stoked I was actually picked!
EDIT: Nope! Too late. Already started my cycle and can't include the AI supp per Crowler, LOL. It's all good. There were some serious vets in there. I'm pretty stoked I was actually picked!
FlexW99
Well-known member
Day 6 - Arms/Back
Arms/BAck
BTN Overhead Extensions
55 - 20
100 - 10, 8, 6
Hammer Dips
90 - 10
180 - 10, 10
230 - 10
Dumbbell Curls
50 - 6
45 - 7-8
40 - 8
Hammer Curls on Preacher
35 - 8
30 - 8
25 - 8
Tricep Kick with cable machine superset with triangle pushups
30 - 10, 10, 8 - 12, 10, 10
Preacher curl machine
80 - 10, 10, 10
Seated Rows
90 - 10
150 - 10, 10, 10
One Arm Row cable machine
60 - 10, 10, 10
20 min low intense cardio, 15 min sauna
Notes
-Another good day and awesome workout. The mind muscle connection is in full effect.
-Pumps are evident. Getting pumps in muscles I knew existed but never could get them enough blood. Not anymore.
-IS their really 4 more weeks of this!?!?!??!?!
-9 weeks in the books. I think I'm losing fat faster than my skin can react to. It seems I have alot of loose skin and not any fat under it, I could be totally wrong but thats what it feels like.
-Couple big boys in the gym aren't looking so big anymore
Arms/BAck
BTN Overhead Extensions
55 - 20
100 - 10, 8, 6
Hammer Dips
90 - 10
180 - 10, 10
230 - 10
Dumbbell Curls
50 - 6
45 - 7-8
40 - 8
Hammer Curls on Preacher
35 - 8
30 - 8
25 - 8
Tricep Kick with cable machine superset with triangle pushups
30 - 10, 10, 8 - 12, 10, 10
Preacher curl machine
80 - 10, 10, 10
Seated Rows
90 - 10
150 - 10, 10, 10
One Arm Row cable machine
60 - 10, 10, 10
20 min low intense cardio, 15 min sauna
Notes
-Another good day and awesome workout. The mind muscle connection is in full effect.
-Pumps are evident. Getting pumps in muscles I knew existed but never could get them enough blood. Not anymore.
-IS their really 4 more weeks of this!?!?!??!?!
-9 weeks in the books. I think I'm losing fat faster than my skin can react to. It seems I have alot of loose skin and not any fat under it, I could be totally wrong but thats what it feels like.
-Couple big boys in the gym aren't looking so big anymore
ConcreteConny
Well-known member
Count me in man, looks like you've been off to a good start 
//CC
//CC
FlexW99
Well-known member
Count me in man, looks like you've been off to a good start
//CC
There's CC! Got off shaky with sides, but the rest has been gravy...
FlexW99
Well-known member
Day 7 - Cardio
Cardio.
Felt so damn good and focused, did 1HR 20 min and had BPM at 123-155.
Feeling thinner but bigger (if that makes sense). My abs are slowly coming around. In my last log, I mentioned that I thought I had an ab strain of some sort. Training my abs, even after 10-15 situps would severly cramp up and I'd have to try and get them to relax for 5 min before being able to move again. VERY frustrating.
Some positive things are:
1. I was able to do 100 crunches without pain, FINALLY. I did this earlier this week.
2. Incorporated today, leg lifts, 4x10. And then crunched slowly 3 sets. I felt the onset of cramping again but stopped right away. It's been an extremely slow and tedious process, but they're coming along slowly but surely. Since I cant crunch hard 100% of the time, I make it a point to tighten my abs as much as possible during cardio and changing my stances to hit front, obliques.
Tomorrow are numbers. I have a feeling I maintained or even gained a little weight and definitely lost fat. I can see it and literally feel it. Either way, this train is full force again and re-fueled.
Cardio.
Felt so damn good and focused, did 1HR 20 min and had BPM at 123-155.
Feeling thinner but bigger (if that makes sense). My abs are slowly coming around. In my last log, I mentioned that I thought I had an ab strain of some sort. Training my abs, even after 10-15 situps would severly cramp up and I'd have to try and get them to relax for 5 min before being able to move again. VERY frustrating.
Some positive things are:
1. I was able to do 100 crunches without pain, FINALLY. I did this earlier this week.
2. Incorporated today, leg lifts, 4x10. And then crunched slowly 3 sets. I felt the onset of cramping again but stopped right away. It's been an extremely slow and tedious process, but they're coming along slowly but surely. Since I cant crunch hard 100% of the time, I make it a point to tighten my abs as much as possible during cardio and changing my stances to hit front, obliques.
Tomorrow are numbers. I have a feeling I maintained or even gained a little weight and definitely lost fat. I can see it and literally feel it. Either way, this train is full force again and re-fueled.
FlexW99
Well-known member
#'s!
Holy hell...
Gained weight! 220.8. Up from 218 last week.
BF went down, .5%
Gained ~3lbs LBM, lost .5 lb fat. Calories are still very low, there was no swaying so thats a great indication of the 19nor doing its thing.
I feel I've lost more fat but numbers arent reflecting.
BF lbs:35.32
LBM: 185.48
Time to get to work. Workout commencing.
Holy hell...
Gained weight! 220.8. Up from 218 last week.
BF went down, .5%
Gained ~3lbs LBM, lost .5 lb fat. Calories are still very low, there was no swaying so thats a great indication of the 19nor doing its thing.
I feel I've lost more fat but numbers arent reflecting.
BF lbs:35.32
LBM: 185.48
Time to get to work. Workout commencing.
FlexW99
Well-known member
Day 8 - Chest/Shoulders/Bis
Chest/Bis/Delts
Barbell Incline
135 - 10
205 - 10
185 - 10
155 - 10
Barbell Decline
205 - 10, 10
185 - 10
Decline Cable Xover superset with pushups
15 - 10, 10, 10 push - 10, 10, 10
Dumbbell Flyes
35 - 10, 10, 10
Hammer Strength Delt Press
140 - 10, 10, 8
TCups
15 - 10
10 - 10, 10
Single Arm Dumbbell Curls
40 - 8, 7
35 - 8
Drag Curls
10 - 10, 10, 10
20 min cardio, 15 min sauna.
Notes
-Fasted workout. Dosed YG, OEP, 2 scoops Jacked.
-Trained abs as well. Another good showing.
-Strength isn't up; but intensity, focus, and getting veiny are.
Just a thought and if anyone has the same thing or not; I've had red dots
on the back of my arms ever since I've started training some 13 yrs ago.
They sit right where the tri would sit when you use a preacher machine.
I attribute it to friction, sweat, etc; its not acne. I was wondering
if there was a cream I could use to help the cause, but then again, it's
not that big 'a' deal. Just curious if anyone knows what it may be or
if they have something similar.
Chest/Bis/Delts
Barbell Incline
135 - 10
205 - 10
185 - 10
155 - 10
Barbell Decline
205 - 10, 10
185 - 10
Decline Cable Xover superset with pushups
15 - 10, 10, 10 push - 10, 10, 10
Dumbbell Flyes
35 - 10, 10, 10
Hammer Strength Delt Press
140 - 10, 10, 8
TCups
15 - 10
10 - 10, 10
Single Arm Dumbbell Curls
40 - 8, 7
35 - 8
Drag Curls
10 - 10, 10, 10
20 min cardio, 15 min sauna.
Notes
-Fasted workout. Dosed YG, OEP, 2 scoops Jacked.
-Trained abs as well. Another good showing.
-Strength isn't up; but intensity, focus, and getting veiny are.
Just a thought and if anyone has the same thing or not; I've had red dots
on the back of my arms ever since I've started training some 13 yrs ago.
They sit right where the tri would sit when you use a preacher machine.
I attribute it to friction, sweat, etc; its not acne. I was wondering
if there was a cream I could use to help the cause, but then again, it's
not that big 'a' deal. Just curious if anyone knows what it may be or
if they have something similar.
FlexW99
Well-known member
'scooby, rooby, doo'! BWHAHAHA!
MrKleen73
Legend
LOL!
FlexW99
Well-known member
Day 9 - Back/Traps/Tris
Back/Traps/Tris
Wide Grip Pullups
8,8,8 - assisted with partner if needed.
Barbell Rows
135 - 10
185 - 10, 10, 8 superset 155- 10
Seated Rows
180 - 8, 8, 7
Pullovers
155 - 10
170 - 10, 8
Hammer Strength Standing Shrug
135 a side - 10, 10, 10
Tricep Pushdown
180 - 5 finished with 150 - 5
150 - 10
130 - 10
110 - 10
Overhead Tricep extension, cable superset with tri-pushes
80 - 10 push - 10
70 - 10 push - 6-7 failed..fell on my chest
60 - 10 push - 6-7 failed..fell again
20 min low intense cardio, 15 min sauna.
Notes-
-OVerall, decent workout. Switching exercises this week, so this was a prelude
to whats coming in upcoming weeks.
-Saw some ripped folks today and it reminded me that they aren't eating
that crap I ate at lunch today. Suck it up sucka. No need for that junk.
-Am going to increase my cardio to 135-150BPM.
-Gotta rest up for a leg workout tomorrow. Gonna try and squat heavy.
Back/Traps/Tris
Wide Grip Pullups
8,8,8 - assisted with partner if needed.
Barbell Rows
135 - 10
185 - 10, 10, 8 superset 155- 10
Seated Rows
180 - 8, 8, 7
Pullovers
155 - 10
170 - 10, 8
Hammer Strength Standing Shrug
135 a side - 10, 10, 10
Tricep Pushdown
180 - 5 finished with 150 - 5
150 - 10
130 - 10
110 - 10
Overhead Tricep extension, cable superset with tri-pushes
80 - 10 push - 10
70 - 10 push - 6-7 failed..fell on my chest
60 - 10 push - 6-7 failed..fell again
20 min low intense cardio, 15 min sauna.
Notes-
-OVerall, decent workout. Switching exercises this week, so this was a prelude
to whats coming in upcoming weeks.
-Saw some ripped folks today and it reminded me that they aren't eating
that crap I ate at lunch today. Suck it up sucka. No need for that junk.
-Am going to increase my cardio to 135-150BPM.
-Gotta rest up for a leg workout tomorrow. Gonna try and squat heavy.
FlexW99
Well-known member
Better late than never, much appreciated big fella!
Lou villian
Member
That cheat meal wont hurt you! Bet it was Thunder though!!
FlexW99
Well-known member
Day 10 - Legs
Legs
Squats
135 - 10
225 - 10
275 - 5
225 - 6,7
185 - 10
-Difficult, had to dig deep. No wraps and my tendonitis always hampers me.
Good but I was really hoping to hit 315. I think the days of repping
315, 365 are over. It's okay. I can check my ego at the door for the
sake of keeping my knees somewhat healthy.
Standing Lunges
BW - 10
25 - 10, 7-8, 6
-Believe it or not, I've never done lunges. Too much strain on my knees.
Did em and loved em.
Single Leg Extensions
40 - 10, 10, 10
-Nice finish. Slow with pause at top or bottom.
Standing Calf Machine
60 - 10
150 - 10, 10
Single Leg 40 - 10
Seated Calf
100 - 10, 10, 10
Stiff Legged Deadlifts
135 - 10
185 - 10, 10, 10
-Tough to do these at the end. Did em and felt great to get em done.
I have to say, most of my workouts these days feel like a depletion workout
on a keto. I'm wasted at the end, period.
Single Leg reverse curl
20 - 10
40 - 6 25 - 4
25 - 10
30 min low intense cardio. 15 min sauna
Notes
-Did extra cardio. 10 min.
-Going to add notes after each exercise to give an idea of how I was feeling
at the time.
-Cardio tomorrow. Gonna keep on keepin.
Legs
Squats
135 - 10
225 - 10
275 - 5
225 - 6,7
185 - 10
-Difficult, had to dig deep. No wraps and my tendonitis always hampers me.
Good but I was really hoping to hit 315. I think the days of repping
315, 365 are over. It's okay. I can check my ego at the door for the
sake of keeping my knees somewhat healthy.
Standing Lunges
BW - 10
25 - 10, 7-8, 6
-Believe it or not, I've never done lunges. Too much strain on my knees.
Did em and loved em.
Single Leg Extensions
40 - 10, 10, 10
-Nice finish. Slow with pause at top or bottom.
Standing Calf Machine
60 - 10
150 - 10, 10
Single Leg 40 - 10
Seated Calf
100 - 10, 10, 10
Stiff Legged Deadlifts
135 - 10
185 - 10, 10, 10
-Tough to do these at the end. Did em and felt great to get em done.
I have to say, most of my workouts these days feel like a depletion workout
on a keto. I'm wasted at the end, period.
Single Leg reverse curl
20 - 10
40 - 6 25 - 4
25 - 10
30 min low intense cardio. 15 min sauna
Notes
-Did extra cardio. 10 min.
-Going to add notes after each exercise to give an idea of how I was feeling
at the time.
-Cardio tomorrow. Gonna keep on keepin.
FlexW99
Well-known member
Day 11 - Cardio
1 HR.
-Wow. Super sore today. Specially glutes.
-Cut through cardio like butter.
-Gym was emptier than usual. Weather was super nice here, high 60's. Just extra motivation; as everyone is enjoying the day, I'm bustin a$$. It's gonna payoff 5 fold.
-Depending on numbers this week, I may lessen carbs a tad to further accelerate fat loss. Again, numbers will tell me what to do here. Doesn't seem like im losing fat in my targeted caliper areas, instead it's coming off in other places specially back.
-Shoulders tomorrow. Exhausted today but I'm eager to pump up tomorrow.
1 HR.
-Wow. Super sore today. Specially glutes.
-Cut through cardio like butter.
-Gym was emptier than usual. Weather was super nice here, high 60's. Just extra motivation; as everyone is enjoying the day, I'm bustin a$$. It's gonna payoff 5 fold.
-Depending on numbers this week, I may lessen carbs a tad to further accelerate fat loss. Again, numbers will tell me what to do here. Doesn't seem like im losing fat in my targeted caliper areas, instead it's coming off in other places specially back.
-Shoulders tomorrow. Exhausted today but I'm eager to pump up tomorrow.
FlexW99
Well-known member
Can you guys attribute my mentally 'thinned out' feeling a byproduct of dieting? I mean it hasn't affected my workouts but as the weeks go by I feel it's more challenging to stay the course, diet wise.
I'm happy to say, already to date, this is the longest I've dieted this strict, ever. Gonna keep pressin..no stoppin...
I'm happy to say, already to date, this is the longest I've dieted this strict, ever. Gonna keep pressin..no stoppin...
FlexW99
Well-known member
Day 12 - Shoulders/Chest
Shoulders/Chest
Flat Barbell Bench
135 - 10
275 - 8
245 - 8
225 - 8
Did Chest first so I could bench heavy. I'm happy to say I haven't lost
any bench strength.
Seated Chest Flye Machine
130 - 10
145 - 10
130 - 10
Ripped these up nice and slow.
Smith Machine Overhead Press
140 - 10, 8, 8
Consequently benching first, brought my shoulder press weight down. Okay though, had good stimulation here.
TCups
15 - 8, 8, 8
Yo are you kidding me? These things are brutal! I'm the only a$$wipe in the gym doin em, hence the only bada$$ with pauldrons of armor.
Lateral Raise Machine
80 - 10, 10, 10
Good stim after tcups. Not 1 of my fav machines but it hits the whole girdle.
Rear Delt Machine
90 - 10, 10, 10
Can't neglect the rears. When a friend or my old man grabs my shoulder for attention, his hand needs to get lost in the valley.
20 min low intense cardio, 15 min sauna.
Notes
-Another decent workout. Not all gravy though, more sides. Good ole
puffiness and increased paranoia in the chest region. Did a self-eval,
no pain, no lactating, just 'something'. Now I have had issues with this
side before so I'm not too surprised. I'm sure somethings brewing in there;
picked up rimmy, tammy, and torem for pct. Will dose tammy at 20 EOD and re-eval daily.
After this run, thats it for this garbage, too many sides, not enough glitz.
Shoulders/Chest
Flat Barbell Bench
135 - 10
275 - 8
245 - 8
225 - 8
Did Chest first so I could bench heavy. I'm happy to say I haven't lost
any bench strength.
Seated Chest Flye Machine
130 - 10
145 - 10
130 - 10
Ripped these up nice and slow.
Smith Machine Overhead Press
140 - 10, 8, 8
Consequently benching first, brought my shoulder press weight down. Okay though, had good stimulation here.
TCups
15 - 8, 8, 8
Yo are you kidding me? These things are brutal! I'm the only a$$wipe in the gym doin em, hence the only bada$$ with pauldrons of armor.
Lateral Raise Machine
80 - 10, 10, 10
Good stim after tcups. Not 1 of my fav machines but it hits the whole girdle.
Rear Delt Machine
90 - 10, 10, 10
Can't neglect the rears. When a friend or my old man grabs my shoulder for attention, his hand needs to get lost in the valley.
20 min low intense cardio, 15 min sauna.
Notes
-Another decent workout. Not all gravy though, more sides. Good ole
puffiness and increased paranoia in the chest region. Did a self-eval,
no pain, no lactating, just 'something'. Now I have had issues with this
side before so I'm not too surprised. I'm sure somethings brewing in there;
picked up rimmy, tammy, and torem for pct. Will dose tammy at 20 EOD and re-eval daily.
After this run, thats it for this garbage, too many sides, not enough glitz.
FlexW99
Well-known member
Day 13 - Arms/Back
Arms/BAck
BTN Overhead Extensions
60 - 15
100 - 10, 10, 6
Dumbbell Curls
50 - 6
45 - 7-8
40 - 6
Hammer Dips
230 - 10
180 - 10, 10
Reverse Grip on preacher
20 - 10, 10, 10, 6-7 did with partner, no rest in between sets.
Tricep Kick with cable machine superset with triangle pushups
30 - 10, 10, 10 - 12, 10, 10
Preacher curl machine
80 - 10, 10, 10
One arm cable rows
75 - 10, 10, 10
Seated Rows
90 - 10
150 - 10, 10
135 - 10
20 min low intense cardio, 15 min sauna
Notes
-Cut through this workout like a knife. Felt good, real good.
-Still have the mental game messin with me in regards to this 'flare up'.
-Cardio tomorrow. Might skip and actually play a session of basketball.
Not sure as of yet, its hard to keep track of cals going this route.
Arms/BAck
BTN Overhead Extensions
60 - 15
100 - 10, 10, 6
Dumbbell Curls
50 - 6
45 - 7-8
40 - 6
Hammer Dips
230 - 10
180 - 10, 10
Reverse Grip on preacher
20 - 10, 10, 10, 6-7 did with partner, no rest in between sets.
Tricep Kick with cable machine superset with triangle pushups
30 - 10, 10, 10 - 12, 10, 10
Preacher curl machine
80 - 10, 10, 10
One arm cable rows
75 - 10, 10, 10
Seated Rows
90 - 10
150 - 10, 10
135 - 10
20 min low intense cardio, 15 min sauna
Notes
-Cut through this workout like a knife. Felt good, real good.
-Still have the mental game messin with me in regards to this 'flare up'.
-Cardio tomorrow. Might skip and actually play a session of basketball.
Not sure as of yet, its hard to keep track of cals going this route.
FlexW99
Well-known member
Day 14 - Cardio
Basketball session. Nice mix-up. Been in that gym for 70+ days straight.
Misc Notes-
1. Lowered 19nor dose from 100mg to 50mg split into 2 doses.
2. Dosed Tammy at 20mg. Will see if issues persist.
3. Water intake this week has been sporatic at best. Sometimes I've been getting in good amounts, other times I've been too restricted.
4. Numbers will be interesting this week. Don't know what to expect. Lots of variables; mental challenge with this 'flare up'. Lowering dosages, adding other supplements, water intake, cardio change up, and rest has been garbage on this 19nor as well. Libido has been through the roof btw. Acne is also up. Usually Im good in that department. Lots of negatives there that can obviously affect the final product.
Positive Notes-
1. Workouts this week have been excellent. Mind/muscle connection has been great. Endurance and intensity/focus have also been very high.
2. Playing basketball, I'm usually a mess afterwards and the following days. I'm happy to report that my weight loss has helped my knees TREMENDOUSLY, obviously. Not having to lug an extra 30 lbs of crap around, well things should be better. After my session, my knees are fine and im still springy. We'll see what tomorrow brings.
3. Went to a 'house party' with some friends. Haven't been to one in years actually. Saw some good friends. Got some rave uplifting comments. Just the small stuff that makes it all worth it. Kept to my water jugs all nite!
4. Losing fat. The main reason to do all this. Waist is slimming, especially in the lower back region. I'm curious to see how my body responds in regards to skin tightening. My stretch marks are pretty severe and I have them near the belly button, love handles, chest near shoulder area, and lats.
Lastly, I planned for 5 weeks of this 19nor. I think I'm only going to run 4 or 5weeks but that could definitely change. I feel I'm doing more to combat sides then getting good out of it. If the sides subside with lower dose, we'll run 5 weeks. If they persist we'll run 4 or even less if I have to. Afterwards, I was going to add a few other supps but I think PCT is actually the right approach then a long layoff to regulate some. Honestly, I could care less what I'm taking. My staples and diet have brought me to some great places and will continue to do so. Stay tuned for numbers and chest workout tomorrow!
Basketball session. Nice mix-up. Been in that gym for 70+ days straight.
Misc Notes-
1. Lowered 19nor dose from 100mg to 50mg split into 2 doses.
2. Dosed Tammy at 20mg. Will see if issues persist.
3. Water intake this week has been sporatic at best. Sometimes I've been getting in good amounts, other times I've been too restricted.
4. Numbers will be interesting this week. Don't know what to expect. Lots of variables; mental challenge with this 'flare up'. Lowering dosages, adding other supplements, water intake, cardio change up, and rest has been garbage on this 19nor as well. Libido has been through the roof btw. Acne is also up. Usually Im good in that department. Lots of negatives there that can obviously affect the final product.
Positive Notes-
1. Workouts this week have been excellent. Mind/muscle connection has been great. Endurance and intensity/focus have also been very high.
2. Playing basketball, I'm usually a mess afterwards and the following days. I'm happy to report that my weight loss has helped my knees TREMENDOUSLY, obviously. Not having to lug an extra 30 lbs of crap around, well things should be better. After my session, my knees are fine and im still springy. We'll see what tomorrow brings.
3. Went to a 'house party' with some friends. Haven't been to one in years actually. Saw some good friends. Got some rave uplifting comments. Just the small stuff that makes it all worth it. Kept to my water jugs all nite!
4. Losing fat. The main reason to do all this. Waist is slimming, especially in the lower back region. I'm curious to see how my body responds in regards to skin tightening. My stretch marks are pretty severe and I have them near the belly button, love handles, chest near shoulder area, and lats.
Lastly, I planned for 5 weeks of this 19nor. I think I'm only going to run 4 or 5weeks but that could definitely change. I feel I'm doing more to combat sides then getting good out of it. If the sides subside with lower dose, we'll run 5 weeks. If they persist we'll run 4 or even less if I have to. Afterwards, I was going to add a few other supps but I think PCT is actually the right approach then a long layoff to regulate some. Honestly, I could care less what I'm taking. My staples and diet have brought me to some great places and will continue to do so. Stay tuned for numbers and chest workout tomorrow!
FlexW99
Well-known member
Day 15 - Chest/Delts/Bis
Chest/Bis/Delts
Barbell Incline
135 - 10
205 - 10, 10, 5
Wish I had a spot here, could've busted out a few more on my last set, probably
even pushed 225 for reps today.
Barbell Decline
205 - 10, 10, 5-6
Decline Cable Xover superset with pushups
15 - 10 push - 10
20 - 10, 10 push - 10, 10
Dumbbell Flyes
35 - 10, 10, 10
Hammer Strength Delt Press
140 - 10, 8, 8
TCups
15 - 10, 8, 8
Single Arm Dumbbell Curls
40 - 8, 7
35 - 8
Drag Curls
10 - 10, 10, 10
20 min cardio, 15 min sauna.
Notes
-Feelin good. Sides I wanna say are subsiding a bit. No more itchyness.
-Good workout. Swayed a bit mentally, I picked up a speeding ticket on the
way to the gym. Hope to see this clown in court!
Numbers: 219.8, 15.4%. Lost .6% in BF and 1 lb in bodyweight. ROLLIN!
Chest/Bis/Delts
Barbell Incline
135 - 10
205 - 10, 10, 5
Wish I had a spot here, could've busted out a few more on my last set, probably
even pushed 225 for reps today.
Barbell Decline
205 - 10, 10, 5-6
Decline Cable Xover superset with pushups
15 - 10 push - 10
20 - 10, 10 push - 10, 10
Dumbbell Flyes
35 - 10, 10, 10
Hammer Strength Delt Press
140 - 10, 8, 8
TCups
15 - 10, 8, 8
Single Arm Dumbbell Curls
40 - 8, 7
35 - 8
Drag Curls
10 - 10, 10, 10
20 min cardio, 15 min sauna.
Notes
-Feelin good. Sides I wanna say are subsiding a bit. No more itchyness.
-Good workout. Swayed a bit mentally, I picked up a speeding ticket on the
way to the gym. Hope to see this clown in court!
Numbers: 219.8, 15.4%. Lost .6% in BF and 1 lb in bodyweight. ROLLIN!
MrKleen73
Legend
Excellent stuff man. Yeah it is pretty common to get the damnit I want to eat feel while dieting. Schedule a good cheat meal and really enjoy yourself with it man. Whatever you want one meal including dessert then get right back on the train you will be fine. Are you allowing yourself a cheat meal once a week? I would definitely if you aren't.
FlexW99
Well-known member
No sir. Only that 1 small hiccup but no cheat meals for 10 weeks. No desserts, not even 1 cookie, not 1 scoop of ice cream.
I actually have a big 'club' dinner this weekend that I may indulge some. We'll see.
FlexW99
Well-known member
Day 16 - Back/Traps/Tris
Back/Traps/Tris
Wide Grip Pullups
6 - unassisted
8 - assisted
8 - assisted
These tear my back up. I don't do these to get my chin over a certain point.
Instead, my feet are forward somewhat and I pull to chest region. Lotta
peeps get good biceps workout from these, this is NOT my intention.
Barbell Rows
135 - 10
185 - 10, 10
155 - 10
135 - 10
Back was a little weak when trying to solidy core. Any higher than 185
and I would've tweaked something. Instead got good reps, and serious
mind/muscle and got some serious flare thereafter.
Seated Rows
180 - 10
165 - 10
150 - 10
Love these now. Used to sit upright and stabilize core and row, very
short movement. Recently, I've been bending forward to get the lat
stretch at the bottom, leaving the stack on the rack; when I get into
my row, I pull the 'dead' weight (because its still on the stack) with
all lat flare. Thereafter, the row finishes just below the ribcage with
a 1 sec pause and slowly back down placing the weight back on the rack.
I'm not a fan of slamming weights or slamming stacks. If you can't control
it through the full motion, you shouldn't be playing with it.
Pullovers
170 - 10, 10, 8
Barbell Shrugs
135 - 10
225 - 10
315 - 8
405 - 4
Rope Pushdown
90 - 10
120 - 10, 8
90 - 10
Tricep Extension Machine, superset with tri-pushes
80 - 10, 10 push - 10, 10
65 - 10 push - 10
Tris were pumped. I love the superset with tri-pushes. I know I'm doing
well when they start shaking and don't wanna hold me up any longer. I have
planted myself on the floor unexpectedly a few times after total exhaustion!
20 min low intense cardio, 15 min sauna.
Notes-
-20mg of tammy today.
-I'm not as focused, I have some personal things going on that are pulling
my mental focus away. Still working as hard as I can. To be a champion,
you need to be able to combat adversity while remembering purpose.
-Legs tomorrow. EEEEESHHHHH
Back/Traps/Tris
Wide Grip Pullups
6 - unassisted
8 - assisted
8 - assisted
These tear my back up. I don't do these to get my chin over a certain point.
Instead, my feet are forward somewhat and I pull to chest region. Lotta
peeps get good biceps workout from these, this is NOT my intention.
Barbell Rows
135 - 10
185 - 10, 10
155 - 10
135 - 10
Back was a little weak when trying to solidy core. Any higher than 185
and I would've tweaked something. Instead got good reps, and serious
mind/muscle and got some serious flare thereafter.
Seated Rows
180 - 10
165 - 10
150 - 10
Love these now. Used to sit upright and stabilize core and row, very
short movement. Recently, I've been bending forward to get the lat
stretch at the bottom, leaving the stack on the rack; when I get into
my row, I pull the 'dead' weight (because its still on the stack) with
all lat flare. Thereafter, the row finishes just below the ribcage with
a 1 sec pause and slowly back down placing the weight back on the rack.
I'm not a fan of slamming weights or slamming stacks. If you can't control
it through the full motion, you shouldn't be playing with it.
Pullovers
170 - 10, 10, 8
Barbell Shrugs
135 - 10
225 - 10
315 - 8
405 - 4
Rope Pushdown
90 - 10
120 - 10, 8
90 - 10
Tricep Extension Machine, superset with tri-pushes
80 - 10, 10 push - 10, 10
65 - 10 push - 10
Tris were pumped. I love the superset with tri-pushes. I know I'm doing
well when they start shaking and don't wanna hold me up any longer. I have
planted myself on the floor unexpectedly a few times after total exhaustion!
20 min low intense cardio, 15 min sauna.
Notes-
-20mg of tammy today.
-I'm not as focused, I have some personal things going on that are pulling
my mental focus away. Still working as hard as I can. To be a champion,
you need to be able to combat adversity while remembering purpose.
-Legs tomorrow. EEEEESHHHHH
FlexW99
Well-known member
Thanks my man!
I'm taking 1 day at a time, 1 hr at a time. I'm feelin thinned out, worn, my days off aren't days off.
Results dont come sitting around though.
FlexW99
Well-known member
Day 17 - Legs
Legs
Squats
135 - 10
225 - 8
185 - 12
155 - 15
135 - 10
So I set out to do 3x20. Failed royally, lol. I thought I could snuff 225x20
as I've done this in the past. My knees just wouldn't let me. I have wraps,
I just hate wrapping, dewrapping, rewrapping, and doing this for every set.
I might look into some quick sleeves I can pull up as an alternative.
Every rep was down in the trenches with 2 sec pauses. There's always a way
to ratchet up intensity even if you can't muster big numbers.
Standing Lunges
25 each hand - 8
25 each hand - 5, BW for last 3
BW - 10
-Haven't mastered these yet. But these kick the crap outta me. It gets me
sweatin like you read about. These hit everything!
Single Leg Extensions
40 - 10, 10, 10
-Nice finish. Slow with pause at top or bottom. Next week I'm going to add
add another quad exercise, either hacks or front squats.
Standing Calf Machine
75 - 10
225 - 10, 8
195 - 10
Seated Calf
100 - 10, 10, 10
Single Leg Reverse Curl
20 - 10, 10, 10
-Hammies were already burnt. Got a nice pinch as I did these.
Reverse Curl, Dual
65 - 10, 10, 10
20 mins low intense cardio, 15 min sauna.
Notes
-Tired as can be today. Didn't get much rest and paid for it most of the day.
-I'm thankful with the crap goin on in my life, I'm still 'willing' some excellent
workouts and can't complain there.
-Cardio tomorrow. 1HR. 1 day at a time.
Legs
Squats
135 - 10
225 - 8
185 - 12
155 - 15
135 - 10
So I set out to do 3x20. Failed royally, lol. I thought I could snuff 225x20
as I've done this in the past. My knees just wouldn't let me. I have wraps,
I just hate wrapping, dewrapping, rewrapping, and doing this for every set.
I might look into some quick sleeves I can pull up as an alternative.
Every rep was down in the trenches with 2 sec pauses. There's always a way
to ratchet up intensity even if you can't muster big numbers.
Standing Lunges
25 each hand - 8
25 each hand - 5, BW for last 3
BW - 10
-Haven't mastered these yet. But these kick the crap outta me. It gets me
sweatin like you read about. These hit everything!
Single Leg Extensions
40 - 10, 10, 10
-Nice finish. Slow with pause at top or bottom. Next week I'm going to add
add another quad exercise, either hacks or front squats.
Standing Calf Machine
75 - 10
225 - 10, 8
195 - 10
Seated Calf
100 - 10, 10, 10
Single Leg Reverse Curl
20 - 10, 10, 10
-Hammies were already burnt. Got a nice pinch as I did these.
Reverse Curl, Dual
65 - 10, 10, 10
20 mins low intense cardio, 15 min sauna.
Notes
-Tired as can be today. Didn't get much rest and paid for it most of the day.
-I'm thankful with the crap goin on in my life, I'm still 'willing' some excellent
workouts and can't complain there.
-Cardio tomorrow. 1HR. 1 day at a time.