Bench Press 225(6)/225(6)/225(6)
Overhead Dumbbell Triceps Extensions 85(6)/85(6)/85(6)
Hammer Strength MTS High Row 140(6)/140(6)/140(6)
Seated Dumbbell Shoulder Presses 75(5)/75(5)/75(5)
EZ Bar Bicep Curls EZ+60(6)/EZ+60(6)/EZ+60(6)
Side Flexions 25(6)/25(6)/25(6)
Triceps Press 150(6)/150(6)/150(6)
Incline Hammer Curls 40(6)/40(6)/40(6)
Seated Cuban Presses 20(6)/20(6)/20(6)
It was an awesome workout. The pump was amazing. Having that extra day of rest on Wednesday really made a difference this week. Last upper body workout of my PCT and a good one at that. Tomorrow, I will start taking 5g of creatine ethyl ester, 0.5mg arimidex, and 80mg of clen for 4 weeks before I start a new cycle. It will either be Phera Plex or Test E, as of right now.
Leg Press 360(6)/360(6)/360(6)
Reverse Barbell Lunges 95(6)/95(6)/95(6)
Lying Leg Curls 170(5)/170(5)/170(5)
Hack Squat Calf Raises 90(5)/90(5)/90(5)
Horizontal Calf Machine 210(6)/210(6)/210(6)
Smith Machine Behind-the-Back Shrugs 140(6)/140(5)/140(5)
Romanian Dumbbell Deadlifts 50(6)/50(6)/50(6)
Smith Machine Squats 90(6)/90(6)/90(6)
*Glute Machine 120(6)/120(6)/120(6)
I was looking to add some volume to my repetition leg workout. *I will be placing glute machine to tuesday’s (max effort) workout and adding some leg extension work for friday’s workout. This was my last workout for PCT. My bodyweight and strength are up so I will take my bodyweight after my “natural month”. This is always the hardest month to endure.
*The decline press was unavailable so I went to the smith machine do some flat presses. I did not add the weight of the bar in because it felt heavier than the typical 15lb Smith bar. Everything felt a little heavier, to start my “natural month”. Great pump, though. I still need some work on my bent-over row form. It has been a long time since I did the traditional version (trunk near parallel to floor and using a wider, prone grip). The stabilizing demands on the lower back are tremendous. I will master this exercise in the coming weeks. Man, does that Creatine Ethyl Ester taste like shit. The worst taste ever!
Romanian Deadlifts 175(5)/175(5)/175(5)/175(5)
Dynamic Dumbbell Lunges 40(6)/40(6)/40(6)
Back Extensions 40(6)/40(6)/40(6)
Smith Machine Shrugs 160(4)/160(4)/160(4)
Hack Squat Calf Raises 100(5)/100(5)/100(5)
Horizontal Calf Machine 240(4)/240(4)/240(4)
Hack Squats 100(5)/100(5)/100(5)
Glute Machine 130(5)/130(5)/130(5)
The squat rack was very busy so did my shrugs on the smith machine. Overall, a good workout. My volume will be at an all time high, for these two cycles, this week. I haven’t heard anything from my source, for the test e, so it looks like I would do another PP cycle. This time, I going to run it differently. Maybe 30mg ED for 2 weeks and then go into PCT. My best gains are always the first two weeks and by upping the dosage, my results will start improving again. I wasn’t that impressed with my second cycle so I’ll try to up the dose and reduce the length of the cycle.
Bench Presses 235(5)/235(5)/235(5)
Overhead Dumbbell Triceps Extensions 90(6)/90(6)/90(6)
MTS High Row 90(6)/90(6)/90(6)
Seated Dumbbell Shoulder Press 75(6)/75(6)/75(6)
EZ Bar Bicep Curls EZ+75(5)/EZ+75(5)/EZ+75(5)
Life Fitness Torso Rotations 100(6)/110(6)/110(6)
Triceps Press 170(6)/170(6)/170(6)
Incline Hammer Curls 45(5)/45(5)/45(5)
Seated Cuban Presses 20(6)/20(6)/20(6)
I took some big jumps in weight on High Rows and EZ Bar Curls. It paid off on the High Rows but I only got 5 reps with the curls. Oh well, next week I will get the six reps I am looking for. It has been a good week of working out. I will be looking to increase my workout volume on my max effort days, next week. After I get the necessary volume in, I need to get back into my martial arts conditioning. I have put it on hold too long.
Leg Press 380(6)/380(6)/380(6)
Reverse Barbell Lunges 105(6)/105(6)/105(6)
Lying Leg Curls 170(6)/170(6)/170(6)
Hack Squat Calf Raises 90(6)/90(6)/90(6)
Horizontal Calf 220(6)/220(6)/220(6)
Smith Machine Behind-the-Back Shrugs 140(6)/140(5)/140(5+2 rest-pause reps)
Romanian Dumbbell Deadlifts 55(6)/55(6)/55(6)
Hack Squats 90(6)/90(6)/90(6)
MTS Leg Extension 50(6)/50(6)/50(6)
Good volume for this workout. Added leg extensions to the mix. My legs are a big weak point so I really pay close attention to detail on these workouts. Everything went according to plan except for the Behind-the-Back Shrugs. Plateaued on them so I added some rest-pause reps to try to kick start my progress again. I really like this exercise and it has really improved my trap development. That finished off week one of my “natural month”.
Plateaued on decline pressses so they will be replaced next week. I only went to flat db presses because there were no adjustable benches available. Next week will be back to the incline. I brought my grip closer and brought my trunk to about 45 degrees for the bent-over rows. I just don’t like the parallel to ground version. Otherwise, the workout went very well but elbows out extensions were difficult so I might need to make a modification there. Added reverse curls to this day to increase workout volume.
Last night, my new roommate (19 year girl) through a party and I had a difficult time sleeping because of all the noise. I don’t know how good my workout will be today because of lack of sleep.
Romanian Deadlifts 185(5)/185(5)/185(5)/185(5)
Dynamic Dumbbell Lunges 45(6)/45(6)/45(6)
Back Extensions 45(6)/45(6)/45(6)
Smith Machine Shrugs 160(5)/160(5)/160(5)
Smith Machine Standing Calf Raises 130(5)/135(5)/140(5)
Seated Calf Raises 140(3)/140(3)/140(3)
Smith Machine Squats 100(5)/110(5)/120(5)/130(5)
Glute Machine 140(5)/140(5)/140(5)
Seated Leg Presses 190(5)/210(5)/230(5)
I had to change quite a few of the exercises because the gym was so busy today. Not a big deal because I had a very good workout. Added seated leg presses to add more volume to my tuesday workout. The only exercise that was difficult was seated calf raises and it wasn’t part of my planned workout (due to heavy gym traffic). I got two pimples on my face so I wonder if this means my test has increased from the arimidex doses? Looking forward to having today off.
Very good workout. There were no benches available so I could not do seated dumbbell presses so I went to the hammer strength machine and did shoulder presses there. Nice shoulder press machine. I can not wait until all of these college zits go back to school and the gym is not so crowded. Despite not having access to a lot of equipment, I have managed to get in some good workouts lately. I’m considering methoxy tst and trenadrol (spelling) for my next cycle.
Leg Presses 400(6)/400(6)/400(6)
Barbell Reverse Lunges 115(6)/115(6)/115(6)
Seated Leg Curls 115(6)/115(6)/115(6)
Hack Squat Calf Raises 100(6)/100(6)/100(6)
Toe Presses 400(4)/400(4)/400(4)
Smith Machine Behind-the-Back Shrugs 140(6)/140(6)/140(6)
Romanian Deadlifts 60(6)/60(6)/60(6)
Hack Squats 100(6)/100(6)/100(6)
MTS Leg Extension 60(6)/60(6)/60(6)
A really good week of workouts (when considering the added volume). I kind of wish that I had found out about trenadrol (spelling) earlier because I would have run it after my first Phera Plex cycle. Trenadrol, I think, would have helped me get a little leaner (along with the clenbuterol, of course).
All of my hard work really paid off because my brother and I went to Noah’s Ark Water Park, in Wisconsin Dells, on Saturday. In Wisconsin, you don’t have very many months were you can go with shirt off for the whole day. My brother works out, as well, but I think there were just a couple others (based on the physiques on most people there). It is amazing how out-of-shape most people are in the US.
I was very weak on bench press today. I don’t know if it was from going to the Noah’s Ark Waterpark and walking all of those stairs and not getting in a lot of calories or what. I guess I will have to wait until next week to find out for sure. Looking for some variety in my training so I training alternating on db triceps extensions and doing unilateral training on cuban presses. When you do unilateral training, you are very strong because there is no bilateral deficit occuring. Very weak but I was glad to gut the workout out. The gym is just so crowded that it makes it very difficult to follow a structured workout plan.
As far as supplements go which ones do you like? I have been going over your posts and it looks like you do a supplement AAS mix, correct? I noticed that AX no longer sells Phera Plex so what would you recommend as a supplement cycle?
-Btw anyone use any of Fizogen’s products? They seem way over prices and I just can’t take a supplement company too seriously who sells “THE STRAP” lol what BS!
[quote]CrewPierce wrote:
As far as supplements go which ones do you like? I have been going over your posts and it looks like you do a supplement AAS mix, correct? I noticed that AX no longer sells Phera Plex so what would you recommend as a supplement cycle?
-Btw anyone use any of Fizogen’s products? They seem way over prices and I just can’t take a supplement company too seriously who sells “THE STRAP” lol what BS![/quote]
I run my supplements like this: 4 weeks of Phera Plex, 4 weeks of PCT, and 4 weeks of a natural month (creatine, etc.). You can still buy Phera Plex. Go to anabolic - review . com and go to the supplement section. I would do this for you but work blocks that site.
I would do a PP cycle if you are looking to add muscle mass. Make sure you do your research on cholesterol, blood pressure, and liver support supplements. You will need them for your cycle and PCT. Also, make sure that you have researched PCT so that you can retain what you gained from your cycle. Make sure your calorie intake is high during your cycle and PCT, or you will not gain as much weight as you desire.
IMO, Fizogen products are over-priced. I have not used them but the feedback I have got from others is, “Save your money”.
[quote]jjay wrote:
God man,I am trying to read through this thing but I don’t have the attention span.
Is PP worth it ? What have you gained strength, wieght , muscle hardness.
Please give me the reader’s digest version . No disrespect !! [/quote]
I think that is a great supplement if you are looking to add bodyweight and strength. My bodyweight went up by 14lbs and my strength increased dramatically, one my first cycle. The pumps are very good too.
Look above, at my last post, to see some of my other recommendations.
I saw your thread on Trenadrol and I am interested in running this product for my next cycle. Go over to anabolic - review . com and check out the supplement forum. There are some good threads there. This supplement, IMO, will give you more hardness than Phera Plex. The gains will be much leaner. Let me what you discover.
Romanian Deadlifts 195(4)/195(4)/195(4)/195(4)
Alternating Dynamic Dumbbell Lunges 50(5)/50(5)/50(5)
Back Extensions 50(6)/50(6)/50(6)
Smith Machine Shrugs 170(5)/170(5)/170(5)
Smith Machine Standing Calf Raises 150(5)/150(5)/150(5)
Horizontal Calf 230(5)/240(5)/240(5)
Smith Machine Squats 140(5)/150(5)/150(5)
Glute Machine 150(5)/150(5)/150(6)
Seated Leg Press 250(5)/250(5)/250(5)
Next week, I need to concentrate on not letting the barbell drift too far away from my shins on the Romanian Deadlifts. I noticed this was starting to happen. When it happens, it places a very large stabilizing load on the lower back. This makes it more difficult to maintain a neutral position. Over at anabolic-review.com, they are saying that Trenadrol does not produce the results that people originally thought. I was interested in this product. Does anyone have any experience with it? Thanks.
I am leaning towards not using the trenadrol . To much mixed feed back with more bad.
Here is my next plan so far but still adjusting .
2 weeks 20 mg oxodrol and considering a stack maybe this v-50 but probably not any ideas it can’t be anything hard on the liver.
2 weeks pct ( Alpha Male max dose , novadex xt , 3 pills at night.
repeat once and at the end of the 8th week drop the novadex xt and stay on the Alpha Male until I decide the next cycle.
If I get the results I am looking for I will continue a max of three times making a total of 12 weeks . Then a short break from the gym,1-2 weeks depending on my condition were I use Alpha Male and basic supplements the whole time.When training is resumed I will train a minimum of 2 weeks before I begin a new cycle with whatever good prohormone is available at the time.
side note : HOT-ROX extreme will be used the whole 12 weeks but not 100% on the dosing . I think you know the basic supplements so I wont list them all.
I have been very weak this week. Not getting enough calories in on my Wisconsin Dells vacation has killed me. I’ve dropped almost eight pounds. My strength has suffered, accordingly. I thought I would be able to my appetite back up but that hasn’t been the case. It has been very hard to force the necessary calories down. I’m glad I only have one more week to go before my next cycle. I need to get that appetite back up.
Leg Press 420(6)/440(6)/460(6)
Barbell Reverse Lunges 135(4)/135(4)/135(4)
Seated Leg Curls 130(6)/130(6)/145(5)
Hack Squat Calf Raises 130(5)/130(5)/130(5)
Toe Presses 410(4)/410(4)/410(4)
Smith Machine Behind-the-Back Shrugs 160(5)/160(5)/160(5)
Romanian Dumbbell Deadlifts 65(6)/65(6)/65(6)
Hack Squats 110(6)/120(6)/130(6)
MTS Leg Extension 70(6)/75(6)/80(6)
Not a bad leg workout, considering how the rest of the week went. Got tired of having less than a 45 on each side for the reverse lunge so I went with the 45’s. A little heavy but I get my reps in, in the coming weeks. Heading up north to spend the weekend at my grandmother’s lake. I’ll have to wait my caloric intake a little closer this weekend so I don’t have a repeat of next weekend. Well, most say hold off on the Trenadrol so I might go with a third Phera Plex cycle. Time will tell.