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brad1224 · 07-10-2009, 01:17 AM

see that you are hitting some new PRs, def a good sign....never tried smash either but its like axis labs' "stack" type deal...think im going to give it a run

JasonKKK · 07-11-2009, 09:51 AM

Quote:

Originally Posted by brad1224

see that you are hitting some new PRs, def a good sign....never tried smash either but its like axis labs' "stack" type deal...think im going to give it a run

lol - i have no idea what stacked is either, but it seems like axis labs has some good products (first time user).

good luck with your pct run!

JasonKKK · 10:02 AM

DAY 12 7/10/09

REST DAY

DAY 13 7/11/09

WEIGHT:
192.5lbs

SUPPLEMENTATION:
4xACTX
3xLeanFX
8xHemo (preworkout)

DIET: (pre-planned)
Meal 1 - 4 whole eggs, 2 cups of rice, 2tbsp of peanut butter
Meal 2 -1 cytogainer shake (3 scoops mixed in 8oz of 1% milk)
Meal 3 - cheat meal (due to work)
Meal 4 - 1 cytogainer shake 9 (3 scoops mixed in 8oz of 1% milk)
Meal 5 - 1 cup of yogurt and 1/2 cup of peanut butter

WORKOUT: *I worked out in the morning
Pounds x Reps

Delts
Hammer Strength Shoulder Press - 100x10 (wu), 190x8 (wu), 270x8
DB Shoulder Press - 90x6 (could have easily gone 2-3 more reps)
BB Upright Rows - 135x6 (felt like, should have gone 155x6)
Cable Side Lateral Raises - 60x6 (NEW PR)

Traps
DB Shrugs - 140x6 w/ 5sec pause on top of rep (could have gone 150+x6)
BB Shrugs (Behind Back) - 455x6

Legs
Front Squats - 135x10 (wu), 185x8 (wu), 225x6, 225x6, 225x6 (went light bc bar kept slipping off)
Seated Leg Press Machine - 200x10 (wu), 300x8 (wu) 500x6 (full weight)
BB Lunges (in rack) - 200x6 (each leg)
Leg Extensions - 300x6

Cardio: *I did very little bc I hit legs today
Treadmill:
10% incline for 1min @ 2mph
10% incline for 1min @ 2.5mph
10% incline for 1min @ 3mph
10% incline for 1min @ 3.4mph
2min cool-down @ 2mph

DAY 13 REVIEW:
I have never done a legs/shoulder workout, but did today, and it wasn't bad. I've been very busy this week, so my workouts are all screwed up. All lifts this morning felt fine, somewhat light, and no aches in the joints (except a bit in the knees). I look and feel a lot leaner! I will continue my workout on Monday or Tuesday and take off tomorrow.

JasonKKK · 07-12-2009, 04:50 AM

day 14 sunday 7/12/09

rest day

JasonKKK · 07-13-2009, 06:56 PM

DAY 15 MONDAY 7/13/09

WEIGHT:
192lbs

SUPPLEMENTATION:
8x Hemo
4x ACTX
3x LeanFX

DIET:
Meal 1 - 4 whole eggs, 2 cups of rice, 1 cup of yogurt, 1 cup of black coffee
Meal 2 - cheat meal due to work
Meal 3 - 2 8oz chicken breasts, 2 cups of rice
WORKOUT
Meal 4 - cytogainer shake (3 scoops mixed in 16oz of 1% milk)
*oops - each time I mix 3 scoops it's always in 16oz of milk, so disregard the 8oz in the past posts*
Meal 5 - 1 cup of yogurt, 1/2 cup of peanut butter

WORKOUT:
Pounds x Reps

Chest
Incline Bench Press: 135x10 (wu), 185x6 (wu), 225x4, 225x4 (i've lost some strength in this lift)
Flat DB Press: 100x6, 100x6 (these felt real easy)
Pec-Deck: 200x6
Standing Decline Cable Crossovers: 60x6 (NEW PR)

Biceps
EZ-Bar Curls: Bar x 10 (wu), 75x10 (wu), 125x6 (easier this week)
Standing DB Curls: 50x6
Seated DB Hammer Curls (outside/simultaneous): 50x6
Machine Seated Bicep Curls: 115x6 (nice slow reps)

Calves
Seated Calf Raises: 90x6 (wu), 135x6 (wu), 235x6 (wu), 335x6
Standing BB Calf Raises: 225x10 (wu), 405x6 (went very light)

Cardio
Treadmill: (3min intervals)
12% incline @ 1.8mph
12% incline @ 2.0mph
12% incline @ 2.5mph
12% incline @ 3.0mph
2min cool-down @ 2.0mph followed by stretching

DAY 15 REVIEW:
I've changed my workout split this week to:
Mon: Chest, Biceps, Calves
Tues: Quads, Hams
Weds: OFF
Thurs: Delts, Triceps, Traps
Fri: Back, Forearms, Abs
Sat: OFF
Sun: OFF

This evenings workout finish quick and easy. I had more bicep strength as they followed chest, not back, like usual. My chest BB lifts seem to be down (i will alternate from incline bench/flat db to flat bench/incline db) to gain back. I set one new PR today for chest on the cables. Tonight was my first time to try BB Calf Raises from the squat rack; I felt timid that the bar would fall backwards, so I kept the weight light (next week I will do these super-heavy on the smith machine). I had minor pain in my left wrist, but it's gone now. I will run this split next week as well,and I have also changed up my cardio routine (less time/higher incline). This pretty much wraps up day fifteen.

brad1224 · 07-13-2009, 07:05 PM

intersting routine bro, just keep switching it up every few weeks so you keep the gains ya know?

lol...the "stack" is the hemodraulix and smash....i will be starting the hemodraulix tomarrow at six caps.

JasonKKK · 07-14-2009, 05:32 AM

Quote:

Originally Posted by brad1224

intersting routine bro, just keep switching it up every few weeks so you keep the gains ya know?

lol...the "stack" is the hemodraulix and smash....i will be starting the hemodraulix tomarrow at six caps.

gotcha now. i just read up on that "smash." - looks nice

JasonKKK · 07-14-2009, 07:02 PM

DAY 16 TUESDAY 7/14/09

WEIGHT:
192.5lbs

SUPPLEMENTATION:
4x ACTX, 3x LeanFX, 8x Hemo

DIET:
Meal 1 - cytogainer shake (2 scoops mixed in 16oz of 1% milk)
Meal 2 - cheat meal due to work
Meal 3 - cytogainer shake (2 scoops mixed in 16oz of 1% milk)
Meal 4 - 2 8oz chicken breasts, 2 cups of rice
Meal 5 - cytogainer shake (2 scoops mixed in 16oz of 1% milk)
Meal 6 - *maybe 1 cup of yogurt and 1/2 cup of peanut butter

WORKOUT: (pounds x reps)

LEGS
Squats - 135x10 (wu), 225x8 (wu), 315x6 (wu), 405x6, 455x6 (last two working sets felt light)
Leg Press - 1020x6
Hack Squats - 470x6 (went lighter today)
BB Lunges - 135x6 (went very light)
Seated Leg Curls - 150x6
Leg Ext. - 300x6

CARDIO
Box jump squats (height above waist) - 6, 6, 6 (1.5min rest between each set)
5mins on the Bike - 1min @ level 1 resistance, 1min @ level 2, 1min @ level 3, 1min @ level 4, and 1min @ level 5
*followed by stretching

DAY 16 REVIEW:
Tonights workout went by quick. My knees started aching terribly (esp my right) after the first couple sets of squats... the pain persisted so I wrapped my knees for my last two working sets of Squats, on Leg Press, and on Hack Squats. However, I did feel very strong while Squatting today. I went lighter on Hacks and Lunges due to my knees - wanted to avoid any possible injury. I decided to play around cardio and did box jumps/squats with the box sitting a few inches higher than my waist. I am going to supplement in some Glucosamine Chondroitin MSM + more fish oils, and hopefully that will help out my knees.