Still Recomping - Phase 2

[FlexW99]

Day 23 - Back/Traps/Tris

Back/Traps/Tris

Narrow Grip Pullups
6 - unassisted
8 - assisted
8 - assisted

Did the narrow to hit the valley.

Barbell Rows, Undergrip
135 - 10
185 - 10, 10
155 - 10

Nice grip change for variation.

Seated Rows
210 - 6
180 - 8
150 - 10

Nautilus Pull Downs superset with Pushdowns
140 - 10 40 - 10
140 - 10 40 - 10
125 - 10 40 - 10

Barbell Shrugs
315 - 10
225 - 12, 12

Tricep Pushdown superset with tri pushes
120 - 10, 10, 10 pushes - 10, 10, 10

One arm Reverse Pulldown
30 - 8
20 - 12, 12

20 min low intense cardio, 15 min sauna.

Notes-
-Sweated ALOT more than normal.
-On-call this week. Gonna be mentally challenging as usual.
-Sleep has been terrible lately. Ultimately its affecting me in all aspects. chalk it up to another side effect
of the 19nor.
-Gotta summon 2nd, 3rd wind. Big week with pics on Sunday. Can't dissapoint.

 

[FlexW99]

Day 24 - Legs

Legs



Stiff Legged Deads
135 - 10
205 - 10, 10
185 - 10

I love these. PAcks meat on those hammies.

Reverse Curl Machine
95 - 10, 10
80 - 10

Ripped em nice.

Seated Calves
170 - 10, 10
145 - 10
145 - 10, 100- 8, 95- 8, 50 - 8, 45 - 6 (drop set)

BURNIN! I like to channel my pain internally and had to do it here. Tippy toed off and flexed em hard thereafter.

Leg Extensions
70 - 10
130 - 10, 10, 10

Lunges
25 - 10, 10, 6

Centuries, Leg Press
90x10, 180x20, 230x30, 270x40

20 mins low intense cardio, 15 min sauna.

Notes
-Came in prepped and got good work done. Sweatin bigtime.
-Intensity was high.
-Feelin good, lets keep rollin!

 

[Mongo97]

Legs



Stiff Legged Deads
135 - 10
205 - 10, 10
185 - 10

I love these. PAcks meat on those hammies.

Reverse Curl Machine
95 - 10, 10
80 - 10

Ripped em nice.

Seated Calves
170 - 10, 10
145 - 10
145 - 10, 100- 8, 95- 8, 50 - 8, 45 - 6 (drop set)

BURNIN! I like to channel my pain internally and had to do it here. Tippy toed off and flexed em hard thereafter.

Leg Extensions
70 - 10
130 - 10, 10, 10

Lunges
25 - 10, 10, 6

Centuries, Leg Press
90x10, 180x20, 230x30, 270x40

20 mins low intense cardio, 15 min sauna.

Notes
-Came in prepped and got good work done. Sweatin bigtime.
-Intensity was high.
-Feelin good, lets keep rollin!

Nice work. I like the Stiff leg deads as well for hammy's. plus i get some added back thick from them

 

[punthra]

Nice workout Flex!

 

[FlexW99]

Day 25 - Cardio

1HR.

-Stress is coming down just a tad. I'm on call but had a BIG work project, now complete. We have temps to help with the load and my meals, schedule, and training are getting back to normal. Workouts are getting better and better.

-M1D runs out tomorrow. Ill finish up the 19nor on the 10th. Ill do my PCT and most likely take 4 weeks off from everything/anything supplement wise.

-Calories are a bit high this week but I'm still expecting some small fat loss. Gonna try for a 315x5 PR bench tomorrow or a 275x10.

-I look and feel pretty damn good but I'm dying to get striated at all times and there's a ton more work to get there.

-Train rolls on.

 

[FlexW99]

Nice workout Flex!

Thx big dawg. Theyre not as goliath as your workouts but be rest assured I'm working out there!

 

[FlexW99]

Day 26 - Shoulders/Chest

Shoulders/Chest

Flat Barbell Bench
135 - 10
225 - 5 warm to 275
275 - 3 warm to 315
315 - 4, 1 assisted, if I pulled the 4th, would've been a PR. Just missed it!
225 - 10, 10

Strong. Felt strong, looked strong. These were excellent reps with control.

Seated Chest Flye Machine
115 - 10, 10, 10

Shoulder bothering me a tad on these. Fought through. Will guage severity
as the week progresses.

Smith Machine Military
140 - 10, 8
110 - 10

Lateral Cable raise
15 - 10, 10, 10

Front raise cable, both arms
30 - 10, 10, 10

Upright Rows
35 - 10, 10, 10

20 min low intense cardio, 15 min sauna.

Notes
-Last day on M1D.
-I'm having great progress. Cycle is almost done, dont wanna stop but all
great things must come to an end.
-Benched strong. 225 feelin like 135..love it!
-Off till Monday. Workouts will be fasted till then.

 

[MrKleen73]

Good stuff bro! Can't wait to see the progress!

 

[punthra]

Keep up the good work!

 

[FlexW99]

Day 27 - Arms/BAck

Arms/BAck

BTN Overhead Extensions
60 - 12
100 - 10, 8, 8

Dumbbell Curls
50 - 7
45 - 8
40 - 8

Hammer Dips
230 - 10
180 - 10, 10

Reverse Grip on preacher
20 - 10, 10, 10
40 - 5-6

Tricep Kick with cable machine superset with triangle pushups
40 - 10, 10, 10 - 12, 10, 10

Preacher curl machine
80 - 10, 10, 10

Seated Rows
75 - 10
150 - 10, 10, 10

Seated Row, undergrip
85 - 10, 10, 10

20 min low intense cardio, 15 min sauna

Notes
-Results. Great day to take off. Didnt. 92 days up/92 days down.
-Calories today, real low. Woke up way late and didnt get first meal in
until 2pm. Dont like it but its the way it rolls sometimes.
-Cardio tomorrow. Gonna keep bustin a$$. Things keep getting better and
better.

 

[FlexW99]

Just some added news.

Inquired with an NPC promotor. Might be doing the New Englands or something in NY or NJ. We'll see. Im going to join the organization to get the ball rollin. Checked some pics from an NPC Natural. With all due respect to everyone who stepped up there, there were a few who didn't even look like they took it seriously. Confidence booster for me.

The NE show is in Oct/Nov I believe so plenty of time to get this right.

 

[MrKleen73]

Kill it Bro that is awesome and buying the membership will fortify that resolve even more. Did you see I ordered the Rusty Jeffers posing video I sent the link to you for? I mentioned it in mylog. As soon as i get it I will let you know if it is worth the purchase. At $40 it isn't a bad deal as long as it is good quality.

 

[FlexW99]

Kill it Bro that is awesome and buying the membership will fortify that resolve even more. Did you see I ordered the Rusty Jeffers posing video I sent the link to you for? I mentioned it in mylog. As soon as i get it I will let you know if it is worth the purchase. At $40 it isn't a bad deal as long as it is good quality.

I didn't. I have been following your workouts and detailed dialogue of workouts, did you just add the purchase recently? I'm torn between switching it up or keeping pace with whats been working. I know both are beneficial but your workouts seem to be really poppin lately.

On another note, after my PCT and 4 weeks of 'off' to stabilize some, that SWOLE stack is looking temping

I have some Testopro sitting around already!!

 

[ConcreteConny]

Great progress Flex, keep up the good work You've made some serious changes :thumbsup:

//CC

 

[FlexW99]

Pics, 1vs6vs12

Front:

 

[FlexW99]

Back

Back

 

[FlexW99]

Week 6 vs Week 12 Calves

Calves

 

[FlexW99]

My initial thoughts:

Bittersweet. Bitter in the sense that I thought I would look better honestly. The pics just don't bring out any definition. Honestly after the 1st few, I thought 'wow', NOT EVEN CLOSE!! And I'm not.

Sweet. Sweet in that it is what it is. 30 lbs lighter, still strong as an OX and feel damn good. Day 1 vs today, if I saw that as being another individual, I'd be applauding for sure. Just my mentality tells me (because its me), it's good, but it ain't that good.


Today's workout was only 30 min cardio. Got called at work in the middle of my cardio session so had to cut it short.

Tomorrow I do numbers. From week6vsweek12, my bodyweight dropped 7 lbs and ~3.7% bf. I can see my body is working heavily on my abs, back. My arms seem to be same ole same ole. Shoulders are starting to really striate, I see 4 lines pretty consistently. I fit into 34's from 38's. My quads are getting there, I hold alot of fat on the inner taking away from overall appearance and calves have always been spot on. I even see veins in there.

Still have 4 weeks to go on 'Phase 2'. Phase 3 will be my last phase to get into single digits.

Appreciate everyones time and support. It's kept me going for sure.

 

[AZMIDLYF]

You have a great build and this is going to be sick when the wrapping paper is torn off!!

 

[FlexW99]

You have a great build and this is going to be sick when the wrapping paper is torn off!!

Thx man. I swear this game is more mental than physical.

 

[AZMIDLYF]

Eye on the prize Flex...it's there for the taking!

 

[FlexW99]

I think being Easter tomorrow, not missing one day in 12 weeks, it's time to take a day off.

I cant think of anything better than sleeping in, spending good famzations time together, and eating alot and resting up all at the same time.

Everyone have a fabulous holiday tomorrow!

 

[FlexW99]

Numbers

No workout today.

Enjoying the day off, got a good breakfast in, gonna eat good at the relatives and indulge a bit for sure.

My numbers today:

BW: 219.2 down from 221.4
BF%: 13.9% down from 14.5%

BF lbs: 30.46 down from 32.10
LBM: 188.74 down from 189.30

Chest: 9mm
Ab: 29mm
Quad: 8mm

12 weeks up/12 weeks down. Plenty more to go.

 

[FlexW99]

Day 30 - Back/Traps/Tris

Back/Traps/Tris

Narrow Grip Pullups Nautilus assist
60lb assist - 6
90lb assist - 10, 10

Nice start to the workout. Got a great stretch and warm up for the rest
of the workout.

Barbell Rows
135 - 10
155 - 10, 10
135 - 10

Went lighter here, but kept my rest periods extremely short. Sweatin like
a pig thereafter.

Seated Rows
210 - 6
180 - 8
150 - 10

Great stretch here. I don't necessarily even like going this heavy as I
don't feel much other than pulling hard and that includes secondary muscles.
I like lighter and tight pinches at my target areas. Did it anyway. May
lighten these up next week.

One arm Dumbbell Rows
75 - 10, 10, 10

Good exercise to flare the lats even more. I use my hands as hooks and pull
with my lats here. I see peeps hittin that bicep hard on these, LOL

Wide Grip Seated Nautilus
100 - 10, 10, 10

Finished up back with wide grip semi-partials. WIDTH, WIDTH, WIDTH!

Barbell Shrugs
135 - 10
315 - 10, 8
185- 12

Lookin for a good squeeze/hold at the top and serious stretch coming down.
Got what I needed!

Tricep Pushdown superset with tri pushes
120 - 10, 10, 10 pushes - 10, 10, 10

Overhead Rope Pulls superset with tri pushes no rest between sets
70 - 6-8 pushes - 6-8
60 - 6-8 pushes -5-7
50 - 6-8 pushes - 4-5

Frikkin tris were burning and pumped bigtime. Fell on my pushes. Needed
my forearm to help me get up. I love givin it all. One of the most
gratifying feelings ever.

20 min low intense cardio, 15 min sauna.

Notes-
-Dosed White FLood PWorkout. Needed it. Sluggish on my in but turned
it into a great workout.
-Still focused with passion. No glory. Legs tomorrow. Got my Konos in.
Will be breaking those in!

 

[punthra]

Nice workout Flex!!!

 

[Mongo97]

agreed nice workout...

 

[AZMIDLYF]

That's gettin' er dun Flex!

 

[MrKleen73]

Good stuff Flex, and I can assure you whenever you choose to employ that workout it is going to peel the fat right off of you. YOu will be stronger and have more anaerobic capacity, better functional and core strength. If you have one more phase of cutting then I would definitely use that one or some other full body workout for a change and the assist in fat burning.

 

[FlexW99]

Good stuff Flex, and I can assure you whenever you choose to employ that workout it is going to peel the fat right off of you. YOu will be stronger and have more anaerobic capacity, better functional and core strength. If you have one more phase of cutting then I would definitely use that one or some other full body workout for a change and the assist in fat burning.

Agreed big fella. As soon as Im done with PCT and 4 weeks of the 'chill' factor with any supplements, Im gonna up my test with Perform/Testopro and hit that workout. I think thats the Big Ticket right dere!

 

[MrKleen73]

Agreed big fella. As soon as Im done with PCT and 4 weeks of the 'chill' factor with any supplements, Im gonna up my test with Perform/Testopro and hit that workout. I think thats the Big Ticket right dere!

Man that will be nice I am thinking of that same stack plus STOKED! with the RESV in there too that test boost would be off the chain. Will be fun to watch.

 

[MrBigPR]

You should log that bro, You're pretty awesome to follow.

 

[FlexW99]

Day 31 - Legs

I'll begin by prefacing that my mood and attitude has gotten even better.
I'm off on-call and my stress level at work has gone down. It's incredible how
much better I feel and ya know it's like a switch. Right when I walk through
those gym doors, it's all business.

So, here's the workout: LEGS

Squats
135 - 10
225 - 10
275 - 6
225 - 10

Had my Kono knee sleeves on and boy did these help! It felt like I wrapped
but didnt, and I was also able to wear them for the duration of the leg workout.
Most complete squat work Ive done in awhile.

Centuries
90x10
180x20
230x30
270x40
270x40
230x30
180x20
90x10

FRIED. Like chicken. Carmelized, like onions. Roasted, like potatoes outta
450 degree baking heat. Sweating like I know how. I sweat eating ketchup.
This was a bath!

Lunges
25lb each hand - 10
25lb each hand - 10, failed with weight at 6, did 4 with with just BW.
BW - 10

Calling upon willpower. Not even close to done, but I had to just keep
moving.

Leg Extensions, single leg
50 - 10, 10, 10

I do these really light for extreme iso work but also to help with strengthening
my tendons. I'm workin my a$$ off tryin to get this tendonitis to subside.

Standing Calf Machine
105 - 10
240 - 8
205 - 8
180 - 8

Seated Calf
100 - 15, 15, 15

Stiff Legged Deads
135 - 10
185 - 10, 8, 8

20 mins low intense cardio, 15 min sauna.

Notes
-Had to work my a$$ off and raelly dig deep. I feel like I just did a severe
depletion workout on a keto.
-Sweating from head to toe. My trunks, boxers, socks and shirt, SOAKED.
-Cardio tomorrow. Thankfully, only cardio. I'm BEAT.

 

[Mongo97]

Man i tried the 20 min of LISS after legs the other day and it sucks! I have to give it to you for doing it every day.

 

[FlexW99]

Man i tried the 20 min of LISS after legs the other day and it sucks! I have to give it to you for doing it every day.

Dude, I gotta say; sometimes its easy, othertimes im really using all my willpower to get me through..yesterday I felt like a zombie after my workout and it was one of those days.

At this point, I've developed such a consistency, if I skip something, it feels incomplete to me. I haven't skipped anything willingly. It's always been pre-planned or I've had to skip out because of work. So I never have to argue with myself, 'to' or 'not to do'. There is no question, I am going to do it, the next question is whether I've gotten enough sleep and nutrients to help with my energy levels for that day and for my workout. I actually enjoy my cardio and the sauna is the icing!

 

[FlexW99]

Day 32 - Cardio

1 HR.

90 degrees out. Flippin beautiful out!

Did my 1 HR, 15 min sauna and got out.

Shoulders/Chest tomorrow.

Status quo..........

 

[FlexW99]

Day 33 - Shoulders/Chest

Shoulders/Chest

Flat Barbell Bench
135 - 10, 10
275 - 10 Hell yeah, hit this again! Strength up, calories still LOW.
245 - 8
225 - 6

Love this classic, I do this more as a strength guage than actually building/shaping my chest.

Seated Chest Flye Machine
115 - 10, 10, 10

Shoulder bothering me again. Kept these slow and controlled but there is alot
of stress on my rotator cuff.

Hammer Strength Shoulder Press
180 - 10
140 - 10, 10

Wow. PAIN. There is something officially wrong here. Dunno if it's
shoulder tendonitis, a calcium deposit but it frikkin hurts. I cannot wash
my back as I can't reach over to the other side. I'm going to implement
some extra stretches for my shoulders and warm up a little differently.

Lateral Cable raise
20 - 10, 8
15 - 10

Front raise cable, both arms
25 - 10, 8, 8

Burnin wicked. My shoulders really pop after slow controlled iso's. Love
the sweat in my eyes too. My workouts have been really intense lately. Just wanna keep moving.

Upright Rows
50 - 10, 10
42.5 - 10

Nice touch to finish up. All numbers for iso shoulder exercises are up.

20 min low intense cardio, 15 min sauna.

Notes
-I forgot to mention, but 3-4 days ago I stopped using CEE. Been using that
all 12 weeks and I figured I'd start weening off all my supps for a bit. Noticed
I've been sweating a TON more than normal. I'm sure it has something to do
with the subtraction of the CEE and also because its been in the 80's here and my water intake has been a little higher and I cut my carbs this week in specific meals in half. I was 219, I wouldnt be surprised if I was 217-218 at weeks end.

-2 more days of the 19nor and PCT time. Prepared. I can tell I'm well shutdown, libido down. PCT will be 4 weeks, Torem supplement of choice. After the 4 weeks, I'll rescind from any supplementation for another 4 weeks. Thereafter, I'm thinking Testopro/Perform stack but this is preliminary.

 

[punthra]

Flex, do you do any direct rotator work to keep your rotators strong and healthy? I've found in the last few years if i work them out as well, i'm generally pain free with my rotators. But i'd still check with your doctor to see what's going on there so it doesn't turn into anything worse.

 

[FlexW99]

Day 34 - Arms/Back

Arms/BAck

Barbell Cheat Curls
135 - 6, 6, 5

I like to do these every so often. I can never duplicate the intensity or
pain these these inflict. I get seriousness soreness as well.

Close Grip Bench, Smith
90 - 10
180 - 10, 8
140 - 10 tri pushes, 10 thereafter just to keep good blood flow

Reverse Grip Curls
20 - 10, 10, 8-10, 5-6

Tough after the Cheat curls. Great slow iso exercise.

Hammer Strength Tri Dip machine
230 - 10
180 - 10, 10

Single Arm Dumbbell Curls
35 - 10
30 - 8
25 - 10

BTN Tricep Press superset with tri pushes
80 - 10, 10, 10 pushes 10, 10, 10

Seated Row
75 - 20
150 - 10, 10, 10

One Arm Cable Row
75 - 8, 8, 8

Notes
-Felt strong.
-Getting more attention at the gym. Getting questions asked on my routine, etc.
-Not much to add other than I got work done and got it done intensely.
-Cardio tomorrow, last day on the 19nor.

 

[FlexW99]

Flex, do you do any direct rotator work to keep your rotators strong and healthy? I've found in the last few years if i work them out as well, i'm generally pain free with my rotators. But i'd still check with your doctor to see what's going on there so it doesn't turn into anything worse.

I dont man. Quite possibly why I'm experiencing the pain that I am. I'm gonna start a small routine on shoulder and chest days to keep em or get em loose..

 

[ConcreteConny]

So tomorrow is your last day on 19nor?! Interested in the Toremifene PCT, are you going to log that part too. I sure hope so

//CC

 

[FlexW99]

So tomorrow is your last day on 19nor?! Interested in the Toremifene PCT, are you going to log that part too. I sure hope so

//CC

Yeah man. I'm gonna keep rollin this log along!

 

[FlexW99]

Day 35 - Cardio

1HR.

Did 30 min, calve work, then the last 30 mins.

Brutal today, didn't wanna be there. Slept like a rock and didnt feel like moving.

Got it done anyway.

Last day on the NOR. Fun while it lasted but its time to recoup. No worries, diet and work ethic will all still be there regardless of what im taking (or not).

Gonna enjoy the rest of the day..later yall!

BTW..my fuggin BI's are ROASTED!

 

[FlexW99]

Day 36 - Off

Normally today is Chest/Shoulders

Taking today off. Sleep schedule is off. Shoulder could use the rest and my chest routine I'm going to shake up for next week.

Today I also start PCT.

Took my numbers today, here's the deal:

Wt: 218.6 down .6lbs from last week
BF% 13.6% down .3% from last week

BF Lbs: 29.72 down from 30.46
LBM: 188.88 up from 188.74

Chest measure 9mm
Ab measure 29mm
Quad measure 7mm

Not going to switch up calories just yet. I was thinking of cutting out 160-170 cals worth of carbs but this is the first week I lost so little. I have a feeling if I hit it hard as usual and get all 7 days of work in, the results will come. I didn't workout on Easter and the cals usually expended coupled with cardio couldve been the difference here. Unfortunately, with skipping today, I can only assume we'll have another week of 'not much' but we'll get work done and see where it goes.

 

[MrKleen73]

Normally today is Chest/Shoulders

Taking today off. Sleep schedule is off. Shoulder could use the rest and my chest routine I'm going to shake up for next week.

Today I also start PCT.

Took my numbers today, here's the deal:

Wt: 218.6 down .6lbs from last week
BF% 13.6% down .3% from last week

BF Lbs: 29.72 down from 30.46
LBM: 188.88 up from 188.74

Chest measure 9mm
Ab measure 29mm
Quad measure 7mm

Not going to switch up calories just yet. I was thinking of cutting out 160-170 cals worth of carbs but this is the first week I lost so little. I have a feeling if I hit it hard as usual and get all 7 days of work in, the results will come. I didn't workout on Easter and the cals usually expended coupled with cardio couldve been the difference here. Unfortunately, with skipping today, I can only assume we'll have another week of 'not much' but we'll get work done and see where it goes.

Your body has to recover too Bro. I don't think you need to be hitting 7 days a week. I won't tell you not too but I wouldn't do it. I may on occasion but not repeatedly. You could end up overtraining yourself and slowing recovery and even metabolic rate. There is no reason to hit it every single day Your progress will probably be better if you allow for more recovery. Why don't we look at different things. I can't remember for sure nor want to go back and look at the varying types of cardio but if you are not doing any HIIT I would recomend throwing some hit for 20 minutes followed by 25 minutes steady state on cardio days. Say you get on the treadmill and set it up for intervals of walking low incline for 1 minute then run on the incline for a minute do that for 20 minutes then just slow it down and walk on about a mid incline and 3-3.5 miles an hour for the last 25 minutes. You will see a huge jump in calories burned the metabolism will be spead up a lot more than just steady state cardio does therefore burning a lot more cals through the rest of the day via the heightened metabolism. Just my $.02 but that is what I would do before lowering cals.

 

[FlexW99]

Your body has to recover too Bro. I don't think you need to be hitting 7 days a week. I won't tell you not too but I wouldn't do it. I may on occasion but not repeatedly. You could end up overtraining yourself and slowing recovery and even metabolic rate. There is no reason to hit it every single day Your progress will probably be better if you allow for more recovery. Why don't we look at different things. I can't remember for sure nor want to go back and look at the varying types of cardio but if you are not doing any HIIT I would recomend throwing some hit for 20 minutes followed by 25 minutes steady state on cardio days. Say you get on the treadmill and set it up for intervals of walking low incline for 1 minute then run on the incline for a minute do that for 20 minutes then just slow it down and walk on about a mid incline and 3-3.5 miles an hour for the last 25 minutes. You will see a huge jump in calories burned the metabolism will be spead up a lot more than just steady state cardio does therefore burning a lot more cals through the rest of the day via the heightened metabolism. Just my $.02 but that is what I would do before lowering cals.

My initial thoughts were that I would overtrain. Honestly, I haven't felt better and I love the schedule. Usually when I overtrain, my mental focus is what gets hit first. I'm still motivated and focused as ever so I think Im good there. I'm not doing any HIIT at the moment. Maybe when I hit the 'Kleen' workout, we implement that there as well.

 

[FlexW99]

Day 37 - Back/Traps/Tris

Back/Traps/Tris

Today was interesting because I had an eager 22 yrold ask me for advice last week. Past few workouts he's been asking me alot of questions. Today we worked out on a few exercises and it was a pretty cool feeling trying to, 1.set an example, 2.act as a responsible mentor, and 3.try and focus hard when it was my turn. It kinda took me out of my element but it was a great feeling and the workout flew by.

The work:

Power Cleans
135 - 10
185 - 8
155 - 10
135 - 10

Love these. I wanna rep 225 but getting over 200lb is a b*tch. These rip the middle of my back up.

Narrow Grip Pullups, assisted
90lb assist - 10
60lb assist - 8
90lb assist - 8

I've worked really hard to get a wide back, but I think I've neglected the lumbar some so I'm hitting it doubletime.

Seated Rows, Hammer Strength, Undergrip
130 - 10, 10, 10

Hittin the lats. I'll tell you theres not a better feeling than having wings!

Nautilus Pull Downs
140 - 10, 10
125 - 10

Still hittin the lats, wide.

One arm cable row
75 - 10, 10, 10

Finished up strong.

Skullcrushers
100 - 10, 10, 8

Workin on the meat of the arm. NO rest pauses, just strong reps.

Cable Tri Kickback superset with tri pushes
30 - 10 pushes - 10
20 - 10, 8, 8 pushes - 10, 8, 10

Barbell Shrugs
135 - 10
225 - 10
315 - 7
225 - 10
225 - 10 dropset 135 - 10

20 min low intense cardio, 15 min sauna.

Notes-
-Great workout. Fug PCT. It's mental. I ate that up like a fat kid loves cake! HAHA!
-It was great getting back into the thick of things. 1 day off feels like an eternity.
-Legs tomorrow, shaking it up more.

 

[MrBigPR]

Awesome

 

[AZMIDLYF]

Still firing on all cylinders Flex! Ain't no PCT thang...

 

[MrKleen73]

Excellent man and as long as you are feeling strong and recovered do your thang pimpin!

 

[FlexW99]

Day 38 - Legs

Damn, for PCT, I feel so eager to hit those weights. I had a pretty damn good
go of it today. Fired up a few new exercises up in the mix and worked out
with good vigor.


LEGS

Front Squats
135 - 10
155 - 10, 8
135 - 10

Haven't done these in years. Squats arent too bad, holding up the weight is
and also my back got hit pretty good as well.

Reverse Barbell Hack
135 - 10
185 - 8, 6

First time ever doing these. I'm thinking next time, go heavier and less
reps. This hit my lats too.

Lunges
30lb each hand - 8
30lb each hand - 6-8
30lb each hand - 6-8 superset with standing bw squats 10 reps.

Leg Extensions
60 - 10, 10, 10

Seated horizontal calf
190 - 10
240 - 10, 10

Seated Calf
150 - 10, 10, 10

Leg Press, High placement of feet. Hits hams.
270 - 10, 10
Single Leg
90 - 10, 10

Stiff Legged Deads
135 - 10
185 - 10
225 - 10, 10

So, damn good workout. The young fella I've been talking to was doing squats.
He was pushin it good and asked me how to finish em off. Here's what we did!
Yes, we, I felt good and it was a challenge for me to dig deep.

Back Squats, drop set, no rest.
225 - 10, 185 - 10, 155- 10, 135- 10

He liked the drop set as did I. Lotta WORK today. I'm not in the gym
for a haircut, you heard it here first!

20 mins low intense cardio, 15 min sauna.

Notes
-Damn good workout. Feeling good, real good. Think the torem is kickin
that test up quick. Feelin like a machine.