Deadlifts 275(2)/275(2)/275(2)/275(2)
Dumbbell Reverse Lunges 55(6)/55(6)/55(6)
Good Mornings 100(6)/100(6)/100(6)
Barbell Shrugs 165(5)/165(5)/165(5)
Toe Presses 310(5)/310(5)/310(5)
Seated Calf Raises 160(5)/160(5)/160(5)
My reps did not go up on the deadlift but that was my intention. I wanted to work on making my technique better and that is what I did. I took out step-ups and put back reverse lunges. Reverse lunges are my favorite type of lunges for loading. I just needed a break from them for a while. Tomorrow, I will be in the gym, again, because I won’t be able to lift Friday because I will be in Mexico.
I will have four pills left over from my Phera Plex bottle. Instead of saving them for my next cycle, I’m going to take 40mg on Wednesday and 40mg on Thursday. When Friday hits, I will go back down to 20mg. The reason that I am increasing the dose is because I will not have my usual rest day on Wednesday. I have to go in and workout because I will not be able to workout on Friday. On Friday, I will be in Mexico.
I had a funny feeling in my left pec. After reading an article about a pec tear, a few weeks ago, I was nervous doing this set. Everything went fine though. I took out the barbell shoulder presses and put in dumbbell shoulder presses, again. I just needed some time off from the dumbbells. The same thing was true of machine preacher curls (took out seated alternating dumbbell hammer curls. Not a bad workout considering I usually rest on this day. Maybe the 40mg dose of PP helped?
I could really feel the effect of having to train four days straight, without a rest day inbetween. My energy levels really suffered. Now I will have to do the same thing this week. I was in Mexico from last Friday to this Monday. The trip was well worth it though. I had a very good time.
This is the end of my second PP cycle. I will be starting my PCT workouts this week. My PCT: Perfect Cycle, Niacin, Fish Oils, Nolva-Clomid mix, and clenbuterol. I’m hoping that the addition of clomid will help bring my libido back faster than the last PP PCT.
I came down with a really bad cold on Sunday night. It wasn’t as bad by Tuesday’s workout but I still didn’t feel 100%. It definitely affected my performance a little. I’m glad I got my workout in though. I am hoping that I might be able to reach 275x3 in the future. It has a been a while since I have been able to do that.
Deadlifts 305(1)/310(1)/315(1)/320(1)
Reverse Dumbbell Lunges 60(6)/60(6)/60(6)
Back Extensions 25(6)/25(6)/25(6)
Barbell Shrugs 175(5)/180(5)/185(5)
Toe Presses 320(4)/320(4)/320(4)
Seated Calf Raises 180(3)/180(3)/180(3)
I decided to drop my reps down to one and see if I can start pulling some weight. Deadlifts are one of the more difficult exercises to keep your form on as fatigue sets in. I’ve found single rep deadlifts very easy to maintain form on when compared to the traditional style. I put back extensions back in my program design and took out good mornings. I like the feel in my hamstrings better from back extensions. If I feel like I’m losing posterior chain strength, I will put good mornings back in.
Well, it’s that time of year. You have all the college zits coming back home to workout. Of course you will never see them touch a power rack or squat rack. Needless to say, the decline press was being used. I had to substitute with Incline DB Presses. I kept the bench at an incline and did my elbows-out db triceps extensions on there as well. Side flexions were performed on the back extension station and I added a machine for triceps to for the sake of variety (psychological freshness).
Box Squats 205(6)/205(6)/205(6)
Single-Leg Squats, Back-Leg Elevated 30(6)/30(6)/30(6)
Lying Leg Curls 140(6)/140(6)/140(6)
Toe Presses 280(5)/280(5)/280(5)
Seated Calf Raises 160(4)/160(4)/160(4)
Smith Machine Behind-the-Back Barbell Shrugs 110(6)/110(6)/110(6)
Two weeks of training, when I had to do both weeks without a rest day inbetween my max effort and repetition days. This week everything goes back to normal. My strength level really crashed when I got to calves. Seated calf raises were terrible. Hopefully, the extra rest day will see my strength return. That finishes the first week of my PCT. Coming down with a bad cold on last Sunday, really killed my appetite. I noticed it start to slowly return this weekend.
On my last rep, on my third set, of incline presses, I had to muscle the weight up. Man, does that piss me off when that happens. Other than bench and incline, the workout went very well. I am really looking forward to getting that rest day on Wednesday. It should make my repetition days much more efficient. I hope that I will still be able to get my hands on some PP for my next cycle.
Romanian Deadlifts 135(5)/145(5)/150(5)/155(5)
Reverse Dumbbell Lunges 65(6)/65(6)/65(6)
Back Extensions 30(6)/30(6)/30(6)
Barbell Shrugs 190(5)/190(5)/190(5)
Toe Presses 320(5)/320(5)/320(5)
Seated Calf Raises 180(4)/180(3)/180(3)
Leg Presses 200(5)/220(5)/240(5)/260(5)
I took out deadlifts because my gym gets very hot during this part of the year and I want to wear shorts. Their bars are like 99% knurling (spelling) and it is sharp as a razor blade. After ripping up my shins, on my warm-up sets, I changed to romanians. I added leg presses so I wouldn’t miss the knee extension aspect of the lift. Damn gym was packed as hell.
Right around lat pulldowns, many of the exercises started to feel very heavy. This sort of pissed me off because I had an extra day of rest (the last two weeks I did not). It makes me wonder how potent this nolva/clomid mix is compared to the company I used before. I will give it more time and have some patience but I am a little disappointed in this product (last time I was able to maintain my strength and actually increase, with the other companies products).
Squats 215(5)/215(5)/215(5)
Single-Leg Squats, Back-Leg Elevated 35(6)/35(6)/35(6)
Lying Leg Curls 155(6)/155(6)/155(6)
Toe Presses 280(6)/280(6)/280(6)
Seated Calf Raises 160(5)/160(5)/160(5)
Smith Machine Behind-the-Back Shrugs 120(6)/120(6)/120(6)
Glute Machine 90(6)/90(6)/90(6)
The new clen, that I have, is really starting to increase vascularity. Took out box squats and went with traditional squats. Went very welll considering I hate them with a passion. Not a bad workout. Added the glute machine onto the program since I only train knee flexion with the leg curl machine. Week 2 done (PCT).
I am starting to go on how I feel and make the necessary changes to my program. The program is always ready, before the workout, but I am now having to adjust my program more frequently. This way I avoid plateaus. Very good workout. I was over at anabolic-review and they said that Phera Plex is getting hard to find.
Romanian Deadlifts 155(5)/155(5)/155(5)/155(5)
Reverse Dumbbell Lunges 70(5)/70(5)/70(5)
Back Extensions 35(5)/35(5)/35(5)
Barbell Shrugs 195(5)/195(5)/195(5)
Toe Presses 330(5)/330(5)/330(5)
Seated Calf Raises 180(3)/180(3)/180(3)
Leg Presses 270(5)/270(5)/270(5)/270(5)
Seated Calf Raises are at a plateau. The difficult thing about this exercise is that there are not a lot of alternatives. The next two workouts will be challenging because I do not have my usual rest day inbetween them because of the gym being closed on Memorial Day. Half-way through week 3 of PCT. I’m thinking of using armimidex and CEE, after PCT, until my next cycle.
Good volume in this workout. Overhead DB Triceps Ext. felt very light and maybe should have bumped the weight up to 85lbs. Will do for next workout. The MTS High Row is Hammer Strength Machine that gives you a combination of a lat pulldown and row. Not sure if I like this machine or not. I will give it one more workout before I decide its fate. The Triceps Press is kind of like a seated dip machine. This one is a keeper, until I plateau on it of course. My right shoulder hurt on the negative of the cuban press so I’m going to keep the weight the same for next week.
Squats 215(6)/215(6)/215(6)
Reverse Barbell Lunges 70(6)/70(6)/70(6)
Lying Leg Curls 155(6)/155(6)/155(6)
Toe Presses 290(5)/290(5)/290(5)
Seated Calf Raises 160(5)/160(5)/160(5)
Smith Machine Behind-the-Back Shrugs 130(6)/130(6)/130(6)
Glute Machine 110(6)/110(6)/110(6)
Squats went very well. I’ve gotten into a good grove and can see my numbers going up on a weekly basis. Added reverse barbell lunges and the barbell requires more balance than dumbbells. A little embarassing with such light weight but I don’t want to sacrifice form for ego. Very good workout but calves have plateaued. This finishes my third week of PCT. After my last week, I will be taking arimidex at .5mg ED for 4 weeks. I will be stacking that with creatine ethyl ester. Possibly clen but I am not sure yet.
*I changed to the traditional bent-over row. My trunk is close to parallel with the ground and I am using a pronated, wider grip. On incline elbows-out db triceps extensions, I dropped the incline down and this made the exercise more difficult to perform. Next week, I think I will go back to the higher incline. There was a zit using the Hammer Strength preacher curl machine, for German Volume Training (note the sarcasm), so I went over and used the LifeFitness machine.
Dynamic DB Lunges were substituted for Reverse DB Lunges. The dynamic lunges shift a great deal more stress to the quadriceps. With the Reverse Lunges, you feel more stress in glutes and hamstrings. Barbell Shrugs went very smoothly and I’ve noticed an improvement in my upper trap development. The leg press was being used, for a long time, so I decided to incorporate the hack squat as a replacement.