Dumbbell Bench Presses 95(7)/95(7)/95(7)
Elbows-Out Dumbbell Triceps Extensions 45(6)/45(6)/45(6)
Wide-Grip Chin-Ups 5/5/5
Seated Barbell Shoulder Presses - Bottom Half 115(8)/115(8)/115(8)
Machine Preacher Curls 90(8)/90(8)/90(6) + 2 reps after a short rest
DB Side Bends 70(7)/70(7)/70(7)
Dumbbell Bench Presses went up by a rep in each set. I wish my gym had dumbbells that went over 100lbs. It’s frustrating when you get to 100lbs and have no where to go. Took Skullcrushers out after learning a new exercise from Dave Tate (Elbows Out DB Triceps Extensions). Most members in the gym are probably thinking I’m doing the exercise wrong (lol).
I still can’t do my cardio, Bas Rutten’s Mixed Martial Arts Workout, because my ankle is still bothering me. I think I will run clen with my Phera Plex to help minimize any fat gain, from lack of cardio.
[/quote]
You may want to think about holding your gains for a while before cycling again. It’d also help your body get used to the weihgt. Just a thought.
Dumbbell Bench Presses 95(7)/95(7)/95(7)
Elbows-Out Dumbbell Triceps Extensions 45(6)/45(6)/45(6)
Wide-Grip Chin-Ups 5/5/5
Seated Barbell Shoulder Presses - Bottom Half 115(8)/115(8)/115(8)
Machine Preacher Curls 90(8)/90(8)/90(6) + 2 reps after a short rest
DB Side Bends 70(7)/70(7)/70(7)
Dumbbell Bench Presses went up by a rep in each set. I wish my gym had dumbbells that went over 100lbs. It’s frustrating when you get to 100lbs and have no where to go. Took Skullcrushers out after learning a new exercise from Dave Tate (Elbows Out DB Triceps Extensions). Most members in the gym are probably thinking I’m doing the exercise wrong (lol).
I still can’t do my cardio, Bas Rutten’s Mixed Martial Arts Workout, because my ankle is still bothering me. I think I will run clen with my Phera Plex to help minimize any fat gain, from lack of cardio.
You may want to think about holding your gains for a while before cycling again. It’d also help your body get used to the weihgt. Just a thought.
[/quote]
I agree. It takes a while for your body to get used to the added weight. If I lose what I have gained, then the cycle was a waste. Damn body always wanting to normalize itself.
Squats 145(8)/145(8)/145(8)
Dumbbell Static Lunges 50(6)/50(6)/50(6)
Romanian Deadlifts 135(6)/135(6)/135(6)
Toe Presses on Leg Press 230(6)/230(6)/230(6)
Seated Calf Raises 130(5)/130(5)/130(5)
Dumbbell Shrugs 80(5)/80(5)/80(5)
Squats went up by 10lbs. on each set. They were a little more challenging because I had to perform them second. Someone was using the squat rack. Dumbbell Shrugs was another exercise that I had difficulty with. Someone was using the 75’s so I had to make a bigger jump to 80’s.
On Saturday, I will start my Phera Plex and Clen doses. 20mg of PP ED and 40mcg of Clen ED. I’m looking to run the cycle, at least, 2 weeks. I will decide on whether to extend the cycle based on my results.
I start this cycle at 209lbs and I did not lose one pound from my last Phera Plex cycle so I am anxious to get started. My weight went up 14lbs last time. I am not so concerned about adding weight as I am gaining more strength. If I had to give a weight goal, a minimum of 5lbs would be nice (for a two week cycle, that is).
Here are my support supplements, while on Phera Plex:
Liver Protection - The Perfect Cycle
Niacin and Fish Oil - Cholesterol Support
Forgot to buy Hawthorne Berry Extract - Blood Pressure Support
This Phera Plex cycle will be more unique because I am stacking liquid clenbuterol with it to minimize any fat gain. The reason for this is that I will be going to Mexico, in less than 1 month. Clen will be ran at 80mcg ED, for as long as the PP. Let’s get started…
4/17/06
I started my Phera Plex doses on 4/15/06. I prefer to get some in my system before my first workout.
Without the PP, I know that I would have not been able to get 4 reps on each set of the incline barbell press. I could feel that plateau approaching on my last workout.
I reintroduced decline sit-ups because people were using the cables and I couldn’t do pulldown abs.
*I added two arm exercises to this workout. I will not drop these when I go natural.
I knew this was a PP workout, so I jumped the weight up by 20lbs on the deadlift. Usually, I go with a 10lb jump on each set or try to increase the reps on each set. Gotten in the groove with the good mornings so my weight so steadily increase. I dropped off one set on the Shrugs and added two new exercises for this week. Two good first workouts for my second PP cycle.
*The squat rack was being used all day so I was able to get in there for my seated shoulder presses with a barbell. I had to use the Smith Machine instead. One day won’t kill me I guess.
**I added a triceps and biceps exercise to this workout. Again, when I go natural these muscle group exercises will remain in the workout.
Well, I’m at the 100lb dumbbells on the db bench press. We do not have weights that go higher than this. I really need to buy some olympic dumbbells so I can go heavier.
Squats 155(8)/165(8)/175(8)
Static Dumbbell Lunges 55(5)/55(5)/55(5)
Romanian Deadlifts 145(6)/145(6)/145(6)
Toe Presses on Leg Press 240(8)/240(8)/240(8)
Seated Calf Raises 140(5)/140(5)/140(5)
Dumbbell Shrugs 80(6)/80(6)/80(6)
I was able to increase the weight by ten pounds on each set of the barbell squat. Definitely could attribute that to the Phera Plex. A very good workout week, with all the added volume. Next week, on Friday’s repetition leg day, my brother will be in town. I always have my best workouts when he is here. Nothing is better than a good workout partner. On Saturday, my quads were very sore. I think it was from the weight increase on the squats.
Looking forward to having 225lbs on the incline barbell press next week. I set the incline a little low on the incline dumbbell presses so that is why I changed the name. Next week I will put the incline up another notch.
I’ve noticed that my upper body is starting to overshadow my lower, as in the past, so I’m going to take out my calf work and add some leg curls and leg extensions for thigh hypertrophy. Once my ankle is better, I will start box squatting again. The box squats really brought my glute size up.
Deadlift 235(3)/245(3)/255(3)/265(3)
Dumbbell Step-Ups 40(6)/45(6)/45(6)
Good Mornings 95(6)/95(6)/100(6)
Behind-the-Back Barbell Shrugs 155(5)/160(5)/165(5)
Toe Presses on Leg Press 280(5)/290(5)/300(5)
Seated Calf Raises 150(5)/160(4)/160(4)
A member on another site said that I needed to get my ass going on my lower body workouts. That lit a fire under my ass and really motivated me to push for weight during this workout. Not since my first PP cycle had I increased the weight on each set of the deadlift. Every exercise went well but seated calf raises.
Bench Presses 225(6)/225(6)/225(6)
Elbows-Out Dumbbell Triceps Extensions 50(6)/50(6)/50(6)
Lat Pulldowns 140(6)/150(6)/160(6)
Seated Shoulder Presses - Bottom Half of ROM 135(6)/135(6)/135(6)
Standing Barbell Curls 70(8)/80(6)/80(6)
Dumbbell Side Bends 80(6)/80(6)/80(6)
Close-Grip Bench Presses 155(6)/160(6)/165(6)
Seated, Alternating Dumbbell Hammer Curls 50(4)/50(4)/50(4)
Damn dbs only go to 100’s so I had to switch to barbell bench press. Felt a little heavy on the first two sets but the last was easy. Maybe my nervous system just needed to wake-up. Seated Shoulder Presses went very well, as I finally got to use a 45lb plate on each end. Great for the ego.
I haven’t experienced back pumps or felt lathargic while on Phera Plex, again. I guess I am one of the lucky ones.
My brother is coming down for the weekend so I should have a fun leg workout on Friday.
Box Squats 185(6)/185(6)/185(6)
Static Dumbbell Lunges 55(6)/55(6)/55(6)
Romanian Deadlifts 155(6)/155(6)/155(6)
Toe Presses 250(6)/250(6)/250(6)
Seated Calf Raises 140(6)/140(6)/140(6)
Dumbbell Shrugs 85(60/85(6)/85(6)
My ankle is feeling better so I switched back to box squats and dropped high bar squats. The static db lunges were very heavy but the workout was very good overall. I always have great workouts when exercising with my brother. Too bad it is only once every two months (when he comes to visit, on the weekend). I have two more weeks to go on the Phera Plex.
It felt good to finally be pressing 225 on the incline press. The barbell bench press felt very light after doing the incline press. The gym was very busy today. I ran into a person that I used to work with, when I worked at a private personal training studio. It is good I ran into him because I had lost contact with him and wanted to speak with him. He might be able to get me a domestic source. I’m crossing my fingers.
Deadlifts 275(2)/275(2)/275(2)/275(2)
Dumbbell Step-Ups 50(6)/50(6)/50(6)
Good Mornings 100(5)/100(5)/100(5)
Behind-the-Back Barbell Shrugs 165(4)/165(4)/165(4)
Toe Presses 300(5)/300(5)/300(5)
Seated Calf Raises 160(4)/160(4)/160(4)
I need to work on my concentric form on the deadlifts for next week. The eccentric went fine but I would like to see a more neutral position on my concentric. Everything was a little more difficult this week but that is to be expected. I had the same issue on my last PP cycle. After the second week, the strength gains started to really slow down.
[quote]PSlave wrote:
papi93 wrote:
I started my Phera Plex doses on 4/15/06. I prefer to get some in my system before my first workout.
Had your libido returned from your previous cycle prior to starting this one?[/quote]
Yes it did. I bought a bottle of clomid and it took care of it. I wouldn’t have started my second cycle without my libido intact. That’s one thing I don’t want to mess with. My next PCT, I have bought a nolva/clomid research chemical mix.
[quote]Big Willie Style wrote:
Quick question for you - does youir Perfect Cycle smell absolutely terrible? I opened a bottle and it smells like some nasty puke.[/quote]
Yes, it smells very bad. My fish oil doesn’t smell too good either.
Decline Barbell Presses 245(6)/245(6)/245(6)
Elbows Out Dumbbell Triceps Extensions 55(5)/55(5)/55(5)
Lat Pulldowns 160(6)/180(5)/180(5)
Seated Shoulder Presses - Bottom Half of ROM 145(5)/145(5)/145(5)
Barbell Curls 90(6)/90(6)/90(6)
Dumbbell Side Bends 90(5)/90(5)/90(5)
Close-Grip Bench Presses 185(5)/185(5)/185(5)
Seated, Alternating Dumbbell Hammer Curls 50(5)/50(5)/50(5)
I changed bench presses to decline presses because I added bench presses on Monday’s workout to replace db presses. I like decline presses because it really allows you to put up some serious resistance.
I have been training for almost 4 months without an off week. I notice as I get stronger, I need to get more sleep or it is harder for me to recover from my workouts. With the conjugate method you do not need rest weeks, as it let’s you train year round. I have always been a year round trainer but my body feels like it could use some time off. My trip to Mexico will be refreshing.
This finishes my third week of my Phera Plex cycle. Just one week to go. Box Squats went up nicely by 10lbs on each set. I took out static db lunges are brought back single-leg squats, back-leg elevated. I’m hoping that the combination of box squats and single-leg squats, back-leg elevated will bring back some of the glute size that I lost. Not sure it was lost by the replacement exercises I used for these two or not. Only time will tell.
The incline press was being used so I had to switch incline presses and bench presses around. I had to go get my birth certificate translated into Spanish so I was late to the gym. Overhead Barbell Triceps Extensions were very heavy and I need to work on form for next week. This week, I will have to train four days straight because my plane will be leaving for Mexico on early Friday morning. I will really have to gut these workouts out without much rest.