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[xjsynx]

Notes: Still heating me up. Actually got the chills while I was on teh shitter...

[xjsynx]

Thursday (Biceps/Triceps) {

A1) Preacher curl (4 x 8-10) {

week01[75x8, 75x8, 65x8, 55x8];
week02[75x10, 75x5+3, 75x6+2, 70x7, 65x2];

};

A2) Alternate dumbbell curl (4x10-12) {

week01[30x12, 30x12, 30x12, 30x12];
week02[35x12, 35x12, 30x12, 30x12];

};

A3) Reverse barbell curl (4x12-15) {

week01[55x15, 55x15, 50x15, 40x15];
week02[50x15, 40x15, 40x15, 40x15];

};

B1) Close-grip bench press (4x8-10) {

week01[185x10, 205x10, 225x8, 225x9];
week02[205x10, 215x10, 225x8, 225x8];

};

B2) Lying barbell triceps extension (4x10-12) {

week01[60x12, 60x12, 60x12, 60x12];
week02[70x12, 70x12, 70x12, 70x12];

};

B3) Rope triceps extension (4x12-15) {

week01[40x15, 40x15, 40x15, 40x6, 30x9];
week02[40x15, 40x15, 40x8+30x7, 30x15];

};

};

Notes:Nothing new to report. Will jump on the scale this weekend and do a few measurements.

[TinyMan]

For a lying barbell tricep extension... is that another name for Skull Crushers?

[xjsynx]

Originally Posted by TinyMan

For a lying barbell tricep extension... is that another name for Skull Crushers?

Werd.

[xjsynx]

Notes: Everything still going good. Jumped on a scale with clothes on and I was 205...So, I might be just under 200...Which I think is pretty solid for keep the calories at maintenance.

[xjsynx]

Saturday (Chest/Shoulders) {

A1) Decline barbell press(4x8-10) {

week01[225x10, 225x10, 225x8, 205x10];
week02[235x10, 235x10, 235x8, 225x8];

;}

A2) Dips (4x max) {

week01[12,8,3,6];
week02[16, 8, 7, 6];

;}

A3) Cable crossover (4x12-15) {

week01[50x15, 55x15, 55x15, 55x15];
week02[60x15, 60x15, 60x12+3, 60x15];

;}

B1) Seated dumbbell press (4x8-10) {

week01[55x10, 55x10, 55x10, 55x8];
week02[55x10, 65x5+3, 65x5, 55x6];

;}

B2) Standing lateral raise(4x10-12) {

week01[15x12(4)];
week02[15x12(4)];

;}

B3) Front dumbbell raise (4x12-15) {

week01[10x15(4)];
week02[10x15, 15x12(3)];

;}

};

Notes: Shoulders are weak after doing chest...BX before workout again. Feels pretty solid and makes workouts easy because of the motivation...

[xjsynx]

Notes: Slept in and didn't want to wake up...I finally took my BX and it lit a fire and I actually got stuff done. So, it turned a potentially unproductive day into a productive day.

[TinyMan]

Originally Posted by xjsynx

Notes: Everything still going good. Jumped on a scale with clothes on and I was 205...So, I might be just under 200...Which I think is pretty solid for keep the calories at maintenance.

Have you noticed any definition/body composition changes? At maintenance, it probably won't be expected to notice dramatic weight loss (the thermogenic effect only goes so far). If you've been noticing yourself hold less water, it would not surprise me - as caffeine is actually pretty powerful kidney stimulation (water expulsion).

[xjsynx]

Originally Posted by TinyMan

Have you noticed any definition/body composition changes? At maintenance, it probably won't be expected to notice dramatic weight loss (the thermogenic effect only goes so far). If you've been noticing yourself hold less water, it would not surprise me - as caffeine is actually pretty powerful kidney stimulation (water expulsion).

I noted earlier how I am seeing more separation on my upper torso, and I am noticing the same with legs.

The lil lady comments that I am slimming down on the sides as well.

And I was going to go below maintenance, but that would skew the results. I wanted to put BX to the test and see what it can do...With that said, I believe it has worked quite well for a recomp...

I will provide some measurements and changes...

[xjsynx]

Monday (quadriceps/hamstrings) {

Seated Calf Raise (10x10) {

week01[ 90x10(10) ];
week02[ 100x10(10) ];
week03[ 115x10(10) ];

};

A) Back squat(10, 8, 6, 8, 10) {

week01[225x10, 245x8, 275x6, 225x8, 225x10];
week02[235x10, 255x8, 285x6, 255x8, 225x10];
week03[240x10, 260x8, 295x6, 255x8, 235x10];

};

B1) Leg press(3 x 10-12) {

week01[360x12, 450x12, 450x2];
week02[450x12, 450x12, 450x12];
week03[540x12, 540x12, 450x12];

};

B2) Leg extension(3 x 10-12) {

week01[35x12, 45x12, 50x12];
week02[50x15, 60x12, 65x12];
week03[70x15, 70x12, 70x12];

};

C) Romanian deadlift(10, 8, 6, 8, 10){

week01[135x10, 155x8, 185x6, 205x8, 155x10];
week02[155x10, 185x8, 205x6, 185x8, 155x10];
week03[135x10, 205x8, 225x6, 185x8, 155x10];

};

Seated Calf Raise (10x10) {

week01[ 90x10(10) ];
week02[ 100x10(10) ];
week03[ 115x10(10) ];

};

};

Notes:Thermo feeling a little down, or not felt like before, but still feel warm. The lil lady went with me to the gym, and between sets she said she could feel the heat from me...