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Massroid1020
New member
Damn bro you still killin it! How's your gains holding up so far on pct? I know the pct u planned out seemed pretty epic!
Dylan Gemelli's EPIC Ultradrol/Trenazone/Transaderm Triple Stack!!
- Thread starter dylangemelli
- Start date
everything is going great bro... strength is still great... size is still here... i have cut the calories down to shred all the size and its really starting to come together nicely... i still have a lot of work to do but im happy with the progress so far...
Day 83 PCT Day 20 INTENSITY!!
Today was one of those days where I wished that every other day could be like this one... My body felt great, my energy was great and things just went so smoothly... I have a few things going on that is making me very happy right now and that is definitely contributing to things and I just had an excellent all around day today...
Cardio was excellent today... I had so much stamina and energy that I felt I could have kept going the entire day... I started with a 6 mile run at 8.0 mph for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 8 for 15 minutes... I was definitely ready to hit the weights hard today!
Today was another day of negatives and the body parts were shoulders and biceps...
Superset: Smith machine shoulder press (5 second negatives) - 185x10, 185x10, 185x10, 185x10
Smith machine shoulder press - 225x10, 225x10, 225x10, 225x10
Superset: Straight bar straight arm forward shoulder raises (5 second negatives) - 40x10, 40x10, 40x10, 40x10
Straight bar straight arm forward shoulder raises - 70x10, 70x10, 70x10, 70x10
Superset: Dumbbell simotaneous hammer curls (5 second negatives) - 40x10, 40x10, 40x10, 40x10
Dumbbell simotaneous hammer curls - 70x10, 70x10, 70x10, 70x10
Superset: Cable straight bar curl (5 second negatives) - 130x10, 130x10, 130x10, 130x10
Cable straight ar curl - 170x10, 175x10, 175x10, 175x10
Everything I did today was at such a high level of difficulty and completing this workout the way that I did as a big accomplishment...
I started smith machine shoulder presses... I did my negatives at 185 x10 which was incredible to be doing negatives on... The regular shoulder presses were very difficult after doing the negatives but I did all four sets at 225x10...
Next I did straight bar straight arm forward shoulder raises... The negatives on these are so tough... It takes tremendous shoulder strength to do the negatives and then to follow up with rgular raises was very difficult but I was able to push through and complete them all...
Next I did dumbbell simotaneous hammer curls... The negatives on here were tough but seeing how my biceps and arms looked in the mirror had me pumped! I was in beast mode on these... I was really happy with the weight I was able to do on regular hammer curls after doing negatives... 70x10 is impressive to do right after doing negatives... I was very happy with what I accomplished...
I finished with cable straight bar curls... These were a great way to finish the workout... I did the negatives at 130 x10 and I had to add a 25 lb. weight to the cable to do the regular curls at 175x10... This was an excellent workout today and I am so happy with the results!
I am very happy with how I felt today and how things are going... I am just so motivated and now with other things in my life making me happy as well, its just making me more motivated and allowing me to accomplish more! All feedback appreciated!!
Today was one of those days where I wished that every other day could be like this one... My body felt great, my energy was great and things just went so smoothly... I have a few things going on that is making me very happy right now and that is definitely contributing to things and I just had an excellent all around day today...
Cardio was excellent today... I had so much stamina and energy that I felt I could have kept going the entire day... I started with a 6 mile run at 8.0 mph for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 8 for 15 minutes... I was definitely ready to hit the weights hard today!
Today was another day of negatives and the body parts were shoulders and biceps...
Superset: Smith machine shoulder press (5 second negatives) - 185x10, 185x10, 185x10, 185x10
Smith machine shoulder press - 225x10, 225x10, 225x10, 225x10
Superset: Straight bar straight arm forward shoulder raises (5 second negatives) - 40x10, 40x10, 40x10, 40x10
Straight bar straight arm forward shoulder raises - 70x10, 70x10, 70x10, 70x10
Superset: Dumbbell simotaneous hammer curls (5 second negatives) - 40x10, 40x10, 40x10, 40x10
Dumbbell simotaneous hammer curls - 70x10, 70x10, 70x10, 70x10
Superset: Cable straight bar curl (5 second negatives) - 130x10, 130x10, 130x10, 130x10
Cable straight ar curl - 170x10, 175x10, 175x10, 175x10
Everything I did today was at such a high level of difficulty and completing this workout the way that I did as a big accomplishment...
I started smith machine shoulder presses... I did my negatives at 185 x10 which was incredible to be doing negatives on... The regular shoulder presses were very difficult after doing the negatives but I did all four sets at 225x10...
Next I did straight bar straight arm forward shoulder raises... The negatives on these are so tough... It takes tremendous shoulder strength to do the negatives and then to follow up with rgular raises was very difficult but I was able to push through and complete them all...
Next I did dumbbell simotaneous hammer curls... The negatives on here were tough but seeing how my biceps and arms looked in the mirror had me pumped! I was in beast mode on these... I was really happy with the weight I was able to do on regular hammer curls after doing negatives... 70x10 is impressive to do right after doing negatives... I was very happy with what I accomplished...
I finished with cable straight bar curls... These were a great way to finish the workout... I did the negatives at 130 x10 and I had to add a 25 lb. weight to the cable to do the regular curls at 175x10... This was an excellent workout today and I am so happy with the results!
I am very happy with how I felt today and how things are going... I am just so motivated and now with other things in my life making me happy as well, its just making me more motivated and allowing me to accomplish more! All feedback appreciated!!
21"GunSalute
New member
Nice brotha! Still making progress and keepin on killin through pct i see. Glad things are going good for you bro. I know with your hard work and dedication you strive for is going to push you to bigger and better things for years to come. You will accomplish anything you put your mind to and i respect the hell out of that. Keep killin it man.
Sent from my LS670 using EliteFitness
Sent from my LS670 using EliteFitness
thanks bro!
thank you very much for your kind words and continued support bro! i truly appreciate it!
Day 86 PCT Day 23
I felt absolutely great today and have had a great past few days... Things in general have been going very well and this has had such a positive effect on my working out... Yeah a girl might have something to do with this... =) It's definitely just adding to the quality of my workouts!
Cardio was excellent today... I started with a 6 mile run at 8.0 mph for 45 minutes... Then I did 10 sprints at 12.0 mph for 30 seconds each with a 30 second rest in between each... I finished with the elliptical for 2.5 miles on level 8 for 20 minutes... I was definitely ready to hit the weights hard today...
Today was chest and triceps and I pushed it very hard today...
Superset: Dumbbell incline - 100x10, 100x10, 105x10, 110x10
Overhead curl bar tricep extension - 110x10, 110x10, 110x10, 110x10
Superset: Dumbbell incline flies - 85x10, 85x10, 85x10, 85x10
Diamond grip tricep pushups on medicine ball - 30,30,30,30
Alternate arm hammer strength iso later incline - 180x10, 180x10, 180x10, 180x10
Superset: Inverted grip cable tricep extension - 175x10, 175x10, 175x10, 175x10
Cable single-arm side-arm tricep extension - 80x10, 80x10, 80x10, 85x10
Alternate arm straight arm forward dumbbell chest raises - 60x10, 60x10, 60x10, 60x10
I started off with dumbbell inclines... My first set was not very good as it felt really heavy to me and it kind of had me upset but after that I was pushing it up like I normally do... I got up to my previous PR weight of 110x10... I superset with overhead curl bar tricep extensions... I did all four sets at 110x10...
Next I did dumbbell incline flies superset with diamond grip tricep pushups on the medicine ball... I felt my weight on the flies was impressive especially considering that I was supersetting with tricep pushups... I did all four sets at 85 x10 and all of my push up sets for 30... My vascularity was amazing on the pushups... I loved it!
Next did alternate arm hammer strength iso lateral inclines... This is very difficult to do normal, but alternate arm is definitely much harder... I did all four sets at 180x10...
Next I had to add a 25lb. free weight to the cables for inverted grip tricep extensions and did all four sets at 175x10... I superset with single arm side arm tricep extensions... I got up to 85x10...
I finished with a very difficult exercise... It is very heavy and requires stamina... This was straight arm forward dumbbell chest raises... This is a very difficult exercise but especially to be finishing a tough workout with... I did all four sets at 60x10 and was very pleased with the way the workout went...
I have been cutting down my calories a bit and trying to keep as much size as possible but still shredding it down... I enjoyed the weight gain but I am more comfortable in the mid to lower 190's... I am still keeping strength and size but dropping back down a bit... I have to be more in my comfort zone... I am still very happy with my size and have much more muscle size than I ever have... I am much more happy with where I am right now... I am just continuing to work as hard as possible and make the most progress that I can make on a daily basis... I am less than a week away from starting a SARMS bridge and am definitely looking forward to it! All feedback appreciated!!
I felt absolutely great today and have had a great past few days... Things in general have been going very well and this has had such a positive effect on my working out... Yeah a girl might have something to do with this... =) It's definitely just adding to the quality of my workouts!
Cardio was excellent today... I started with a 6 mile run at 8.0 mph for 45 minutes... Then I did 10 sprints at 12.0 mph for 30 seconds each with a 30 second rest in between each... I finished with the elliptical for 2.5 miles on level 8 for 20 minutes... I was definitely ready to hit the weights hard today...
Today was chest and triceps and I pushed it very hard today...
Superset: Dumbbell incline - 100x10, 100x10, 105x10, 110x10
Overhead curl bar tricep extension - 110x10, 110x10, 110x10, 110x10
Superset: Dumbbell incline flies - 85x10, 85x10, 85x10, 85x10
Diamond grip tricep pushups on medicine ball - 30,30,30,30
Alternate arm hammer strength iso later incline - 180x10, 180x10, 180x10, 180x10
Superset: Inverted grip cable tricep extension - 175x10, 175x10, 175x10, 175x10
Cable single-arm side-arm tricep extension - 80x10, 80x10, 80x10, 85x10
Alternate arm straight arm forward dumbbell chest raises - 60x10, 60x10, 60x10, 60x10
I started off with dumbbell inclines... My first set was not very good as it felt really heavy to me and it kind of had me upset but after that I was pushing it up like I normally do... I got up to my previous PR weight of 110x10... I superset with overhead curl bar tricep extensions... I did all four sets at 110x10...
Next I did dumbbell incline flies superset with diamond grip tricep pushups on the medicine ball... I felt my weight on the flies was impressive especially considering that I was supersetting with tricep pushups... I did all four sets at 85 x10 and all of my push up sets for 30... My vascularity was amazing on the pushups... I loved it!
Next did alternate arm hammer strength iso lateral inclines... This is very difficult to do normal, but alternate arm is definitely much harder... I did all four sets at 180x10...
Next I had to add a 25lb. free weight to the cables for inverted grip tricep extensions and did all four sets at 175x10... I superset with single arm side arm tricep extensions... I got up to 85x10...
I finished with a very difficult exercise... It is very heavy and requires stamina... This was straight arm forward dumbbell chest raises... This is a very difficult exercise but especially to be finishing a tough workout with... I did all four sets at 60x10 and was very pleased with the way the workout went...
I have been cutting down my calories a bit and trying to keep as much size as possible but still shredding it down... I enjoyed the weight gain but I am more comfortable in the mid to lower 190's... I am still keeping strength and size but dropping back down a bit... I have to be more in my comfort zone... I am still very happy with my size and have much more muscle size than I ever have... I am much more happy with where I am right now... I am just continuing to work as hard as possible and make the most progress that I can make on a daily basis... I am less than a week away from starting a SARMS bridge and am definitely looking forward to it! All feedback appreciated!!
TravFlex91
New member
My boy the beast! Nice D!
Im finding even more motivation bro... i haven't felt this good in a very long time and its showing in everything i do...
Day 87 PCT Day 24
I am seriously feeling the best I have felt in so long that I honestly don't remember feeling this good... My stamina, endurance and strength are excellent and I am really progressing the way that I want... I am winding down PCT and getting ready for my SARMS bridge... Its amazing though, when things in your life make you happy, how big of an effect it truly has on you in the all around aspect... I got tickets to the Saints vs. Eagles, Monday Night Football in the Superdome, THIRD ROW AND going with a gorgeous girl... The girl is having a big impact on me right now too... When things come together, it just has an all around wonderful effect...
Cardio was excellent today... I started with a 6 miles run at 8.0 mph for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 8 for 15 minutes... I was feeling absolutely wonderful and ready to hit the weights very hard!
Today was shoulders and biceps and I had an excellent workout... I set PR's today like a madman and do that on PCT is quite an accomplishment...
Superset: Dumbbell shoulder presses (hammer grip) - 75x10, 75x10, 75x10, 80x10
Alternate arm dumbbell side-arm hamer curls - 45x10, 50x10, 50x10, 55x10
Superset: Straight arm side dumbbell lateral raise - 45x10, 45x10, 45x10, 45x10
Seated dumbbell alternate arm curl - 60x10, 60x10, 60x10, 60x10
Superset: Barbell single-arm shoulder push - 80x10, 80x10, 80x10, 80x10
Wide grip curl - 100x10, 100x10, 100x10, 100x10
Superset: Standing shoulder free weight figure 8's - 45x12, 45x12, 45x12, 45x12
Single-arm dumbbell side arm curls - 40x10, 40x10, 40x10, 40x10
I started with hammer grip shoulder presses... My PR on normal shoulder presses is 85 x10 so getting 80x10 with a hammer grip is excellent... This was a new PR for me... I also got up to 55x10 on side arm alternate arm hammer curls... I started off very strong and it set the tone for the rest of the workout...
Next I did straight arm simotaneous dumbbell lateral raises... These are always so good for the shoulders and really work them nicely... I started off with a new PR on my first set of seated alternate arm dumbbell curls... I did all four sets at this weight and it definitely took something out of me but I was thrilled with setting a PR on it from the start of the sets!
Next superset was very difficult... I started with barbell single arm shoulder pushes... I started with my previous PR weight of 80x10... These just take a lot out of you... I decided to go for 85x10 on the last set and I got it! This was another PR for me and one that I am very proud of because this is a tough exercise... I superset with wide grip curls... I did all four sets at 100x10...
I finished with a superset of standing free weight shoulder figure 8's and single arm dumbbell side-arm curls... normally I do sets of 10 on the figure 8's but today I pushed hard and did sets of 12... These are so tough, especially to do at the end of a workout but they work the shoulders so nicely... I finished with single arm side arm curls... I did all four sets at 40x10 and was very happy with the results of the workout today...
Today's workout was such a success for me... I didn't even realize how many PR's I set until I started typing this up... I feel like this was a very big accomplishment for me and am just so happy with everything right now... I am so motivated to get more and more progress and I am just pushing harder and harder everyday! All feedback appreciated!!
I am seriously feeling the best I have felt in so long that I honestly don't remember feeling this good... My stamina, endurance and strength are excellent and I am really progressing the way that I want... I am winding down PCT and getting ready for my SARMS bridge... Its amazing though, when things in your life make you happy, how big of an effect it truly has on you in the all around aspect... I got tickets to the Saints vs. Eagles, Monday Night Football in the Superdome, THIRD ROW AND going with a gorgeous girl... The girl is having a big impact on me right now too... When things come together, it just has an all around wonderful effect...
Cardio was excellent today... I started with a 6 miles run at 8.0 mph for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes... I finished with the elliptical for 2 miles on level 8 for 15 minutes... I was feeling absolutely wonderful and ready to hit the weights very hard!
Today was shoulders and biceps and I had an excellent workout... I set PR's today like a madman and do that on PCT is quite an accomplishment...
Superset: Dumbbell shoulder presses (hammer grip) - 75x10, 75x10, 75x10, 80x10
Alternate arm dumbbell side-arm hamer curls - 45x10, 50x10, 50x10, 55x10
Superset: Straight arm side dumbbell lateral raise - 45x10, 45x10, 45x10, 45x10
Seated dumbbell alternate arm curl - 60x10, 60x10, 60x10, 60x10
Superset: Barbell single-arm shoulder push - 80x10, 80x10, 80x10, 80x10
Wide grip curl - 100x10, 100x10, 100x10, 100x10
Superset: Standing shoulder free weight figure 8's - 45x12, 45x12, 45x12, 45x12
Single-arm dumbbell side arm curls - 40x10, 40x10, 40x10, 40x10
I started with hammer grip shoulder presses... My PR on normal shoulder presses is 85 x10 so getting 80x10 with a hammer grip is excellent... This was a new PR for me... I also got up to 55x10 on side arm alternate arm hammer curls... I started off very strong and it set the tone for the rest of the workout...
Next I did straight arm simotaneous dumbbell lateral raises... These are always so good for the shoulders and really work them nicely... I started off with a new PR on my first set of seated alternate arm dumbbell curls... I did all four sets at this weight and it definitely took something out of me but I was thrilled with setting a PR on it from the start of the sets!
Next superset was very difficult... I started with barbell single arm shoulder pushes... I started with my previous PR weight of 80x10... These just take a lot out of you... I decided to go for 85x10 on the last set and I got it! This was another PR for me and one that I am very proud of because this is a tough exercise... I superset with wide grip curls... I did all four sets at 100x10...
I finished with a superset of standing free weight shoulder figure 8's and single arm dumbbell side-arm curls... normally I do sets of 10 on the figure 8's but today I pushed hard and did sets of 12... These are so tough, especially to do at the end of a workout but they work the shoulders so nicely... I finished with single arm side arm curls... I did all four sets at 40x10 and was very happy with the results of the workout today...
Today's workout was such a success for me... I didn't even realize how many PR's I set until I started typing this up... I feel like this was a very big accomplishment for me and am just so happy with everything right now... I am so motivated to get more and more progress and I am just pushing harder and harder everyday! All feedback appreciated!!
21"GunSalute
New member
Nice job on all the pr's, shows all your hard pays off bro. Im jealous, im a die hard eagles fan so thats badass, lucky lol. Kill it man!
Sent from my LS670 using EliteFitness
Sent from my LS670 using EliteFitness
thanks bro, i appreciate it! i guess i better go ahead an apologize to you ahead of time for what the saints are going to do to your eagles bro! LOLLL =)
Day 88 PCT Day 25
Today I felt really good when I woke up and I had a great morning... I am just so motivated everyday and I am just feeling really energetic and happy and its really shining through in my workouts and all aspects of my life...
Cardio was good today but it was very far from easy... I started with a 60 minute running circuit... I started with a 25 minute run at 8.0 mph, then I immediately switched to sprints... 10 sprints at 12.0 mph... 30 second sprints with 30 second rests... Then I immediately switched to running again for 10 minutes then back to 10 sprints and then running for 5 minutes... This was a tough circuit but I felt great when I was done... I finished on the elliptical for 2 miles on level 8 for 15 minutes... I was feeling great and ready to hit the weights...
Today was back and traps and I definitely had a productive workout...
Superset: Standing dumbbell simotaneous back extensions - 80x10, 85x10, 85x10, 85x10
Alternate arm dumbbell bent arm lateral raise - 40x10, 40x10, 40x10, 40x10
Superset: Cable simotaneous seated pull down - 160x10, 175x10, 175x10, 175x10
Cable cross arm bent arm lateral raise (5 second negatives) - 40x10, 40x10, 40x10, 40x10
Tripleset: Cable single arm back extension - 160x10, 160x10, 160x10, 160x10
Cable straight bar high row - 175x10, 175x10, 175x10, 175x10
overhead medicine ball power throws - 25, 25, 25
Superset: Pull ups (back row extension connector) - 10, 10, 10, 10
lower back extension - 45x12, 45x12, 45x12
Dumbbell shrugs (5 second holds) - 120x10, 120x10, 120x10, 120x10
Today was an excellent workout... I started with dumbbell back extensions and got up to 85x10... I superset with alternate arm dumbbell lateral raises... These take a lot of endurance and were not easy but I pushed through them hard... I did all four sets at 40x10...
I did a really strong simotaneous seated cable back pulldown... I added a 25 lb. free weight to the cables and got up to 175x10... I superset with cable cross arm bent arm lateral raises with 5 second negatives... These are very tough and work the traps very nicely...
I did a triple set next... I got up to 160x10 on single arm cable back extensions and I had to add a 25lb. plate to the cables for high rows... I got up to 175x10 on these... I also superset these with overhead medicine ball power throws...
Next I did pull ups with a connector from the back extension row... I put it around the pull up bar and these work the back much more than regular pull ups... I superset with lower back extensions...
I finished with dumbbell shrugs with 5 second holds... These were tough and a great way to finish the workout...
I am very happy with the way this PCT has gone and just everything overall... I have 3 more days of PCT and the its back to SARMS, which I am very excited for... I see some great results coming and I am going for some serious shred... I am going for a whole new level and I am going to push as hard as I can to get the results I want! All feedback appreciated!!
Today I felt really good when I woke up and I had a great morning... I am just so motivated everyday and I am just feeling really energetic and happy and its really shining through in my workouts and all aspects of my life...
Cardio was good today but it was very far from easy... I started with a 60 minute running circuit... I started with a 25 minute run at 8.0 mph, then I immediately switched to sprints... 10 sprints at 12.0 mph... 30 second sprints with 30 second rests... Then I immediately switched to running again for 10 minutes then back to 10 sprints and then running for 5 minutes... This was a tough circuit but I felt great when I was done... I finished on the elliptical for 2 miles on level 8 for 15 minutes... I was feeling great and ready to hit the weights...
Today was back and traps and I definitely had a productive workout...
Superset: Standing dumbbell simotaneous back extensions - 80x10, 85x10, 85x10, 85x10
Alternate arm dumbbell bent arm lateral raise - 40x10, 40x10, 40x10, 40x10
Superset: Cable simotaneous seated pull down - 160x10, 175x10, 175x10, 175x10
Cable cross arm bent arm lateral raise (5 second negatives) - 40x10, 40x10, 40x10, 40x10
Tripleset: Cable single arm back extension - 160x10, 160x10, 160x10, 160x10
Cable straight bar high row - 175x10, 175x10, 175x10, 175x10
overhead medicine ball power throws - 25, 25, 25
Superset: Pull ups (back row extension connector) - 10, 10, 10, 10
lower back extension - 45x12, 45x12, 45x12
Dumbbell shrugs (5 second holds) - 120x10, 120x10, 120x10, 120x10
Today was an excellent workout... I started with dumbbell back extensions and got up to 85x10... I superset with alternate arm dumbbell lateral raises... These take a lot of endurance and were not easy but I pushed through them hard... I did all four sets at 40x10...
I did a really strong simotaneous seated cable back pulldown... I added a 25 lb. free weight to the cables and got up to 175x10... I superset with cable cross arm bent arm lateral raises with 5 second negatives... These are very tough and work the traps very nicely...
I did a triple set next... I got up to 160x10 on single arm cable back extensions and I had to add a 25lb. plate to the cables for high rows... I got up to 175x10 on these... I also superset these with overhead medicine ball power throws...
Next I did pull ups with a connector from the back extension row... I put it around the pull up bar and these work the back much more than regular pull ups... I superset with lower back extensions...
I finished with dumbbell shrugs with 5 second holds... These were tough and a great way to finish the workout...
I am very happy with the way this PCT has gone and just everything overall... I have 3 more days of PCT and the its back to SARMS, which I am very excited for... I see some great results coming and I am going for some serious shred... I am going for a whole new level and I am going to push as hard as I can to get the results I want! All feedback appreciated!!
21"GunSalute
New member
Haha yeah we will see my brotha! I think it will be a much better and more complete eagles this year so lets see how it goes lol. Im a football freak so cant wait for it to start bro. Good job on your recent success with everything and kill the last few days of pct man. Peace brotha!
Sent from my LS670 using EliteFitness
As long as Dez Bryant can stay out of jail, my cowboys are going to SQUASH both of those peewee teams
They should definitely have a good season bro... I do like the Eagles a lot but noone comes to the superdome and beats the Saints! Do you play fantasy football... hit me up on the pm if you do and you will have to join of of my leagues...
As long as Dez Bryant can stay out of jail, my cowboys are going to SQUASH both of those peewee teams
bro, the cowboys can't beat their meat! LOLLL they should always have a good team but we'll see how they perform... the nfc is loaded this year... there's a lot of talented teams over there and its going to be a battle for playoff spots...
21"GunSalute
New member
Couldnt agree more. I dont think the boys will ever get to the superbowl with romo the homo at the helm. He doesnt have what it takes, just my opinion though.
Sent from my LS670 using EliteFitness
Day 89 PCT Day 26
Today I felt pretty good... I did not sleep very well last night but I did not let that effect me during my workout today...
Cardio was good today... I started with a 6 mile run at 8.0 mph for 45 minutes... I did the stairclimber for 2.25 miles on level 13 for 15 minutes and I finished with the elliptical for 2 miles on level 8 for 15 minutes... I did some serious sweating today, even more than usual... I worked really hard and was ready to hit the weights...
Today was chest and triceps and I really pushed hard today...
Bench press - 225x10, 225x10, 225x10, 225x10
Superset: Dumbbell bench press - 100x10, 100x10, 100x10, 100x10
Hanging dips - 25, 25, 25, 25
Bodymaster vertical pec machine - 120x10, 120x10, 120x10, 130x10
TRX band tricep extension - 12, 12, 12, 12 30 second rest
Superset: Cable rope tricep extension (5 second negatives) - 160x10, 160x10, 160x10, 160x10
Cable rope overhead tricep extension low to high - 160x10, 160x10, 160x10, 160x10
Single arm dumbbell bench - 85x10, 85x10, 85x10, 85x10
I started with the bench press today... I did all four sets at 225x10 on it... Not my best day on it but I expected a slight decrease on my bench since I cut a little weight... I am still very happy with 225x10 for four sets...
Next I superset dumbbell bench press and hanging dips... I did all four sets of dumbbell bench at 100x10 and did all four sets of dips for 25 each... My chest was definitely feeling like it been through a lot and especially going straight to dumbbell bench after regular bench and supersetting with dips... I was happy to get through this part...
Next I did the vertical pec machine... It is a different movement than the regular pec machine and I feel like it works the chest nicely... I got up to 130x10...
Next I did the TRX band tricep extensions... I did all four sets for 12 each with only 30 second rests in between each set... This is great for muscular endurance and shredding your triceps..
The next superset I did was cable rope tricep extension 5 second negatives and cable rope overhead tricep extension low to high... This was an excellent superset as it worked my triceps very hard... I added a 10lb. free weight for to the cable for both exercises and did all of the sets for both of the exercises at 160x10...
I finished with an extremely tough exercise... Single arm dumbbell bench press was very difficult.. I had to push very hard on his but I did all four sets at 85x10... I felt like this was a very productive workout and was very pleased with the results...
Today was another really good workout... I feel much more comfortable that I dropped a few pounds and I just feel in a lot better condition... My weight is down to 197 and my body fat is back down to 6.2%... I am just more comfortable at this weight and much happier... I have shredded up all the new added muscle and am very happy with the way it is looking... I still have a lot of work to do but I am very happy with the way things are going... I am going to go all out shred on the upcoming sarms stack... I am determined to just be beyond ridiculously ripped and I am going to achieve this goal on the next stack... all feedback appreciated!!
Today I felt pretty good... I did not sleep very well last night but I did not let that effect me during my workout today...
Cardio was good today... I started with a 6 mile run at 8.0 mph for 45 minutes... I did the stairclimber for 2.25 miles on level 13 for 15 minutes and I finished with the elliptical for 2 miles on level 8 for 15 minutes... I did some serious sweating today, even more than usual... I worked really hard and was ready to hit the weights...
Today was chest and triceps and I really pushed hard today...
Bench press - 225x10, 225x10, 225x10, 225x10
Superset: Dumbbell bench press - 100x10, 100x10, 100x10, 100x10
Hanging dips - 25, 25, 25, 25
Bodymaster vertical pec machine - 120x10, 120x10, 120x10, 130x10
TRX band tricep extension - 12, 12, 12, 12 30 second rest
Superset: Cable rope tricep extension (5 second negatives) - 160x10, 160x10, 160x10, 160x10
Cable rope overhead tricep extension low to high - 160x10, 160x10, 160x10, 160x10
Single arm dumbbell bench - 85x10, 85x10, 85x10, 85x10
I started with the bench press today... I did all four sets at 225x10 on it... Not my best day on it but I expected a slight decrease on my bench since I cut a little weight... I am still very happy with 225x10 for four sets...
Next I superset dumbbell bench press and hanging dips... I did all four sets of dumbbell bench at 100x10 and did all four sets of dips for 25 each... My chest was definitely feeling like it been through a lot and especially going straight to dumbbell bench after regular bench and supersetting with dips... I was happy to get through this part...
Next I did the vertical pec machine... It is a different movement than the regular pec machine and I feel like it works the chest nicely... I got up to 130x10...
Next I did the TRX band tricep extensions... I did all four sets for 12 each with only 30 second rests in between each set... This is great for muscular endurance and shredding your triceps..
The next superset I did was cable rope tricep extension 5 second negatives and cable rope overhead tricep extension low to high... This was an excellent superset as it worked my triceps very hard... I added a 10lb. free weight for to the cable for both exercises and did all of the sets for both of the exercises at 160x10...
I finished with an extremely tough exercise... Single arm dumbbell bench press was very difficult.. I had to push very hard on his but I did all four sets at 85x10... I felt like this was a very productive workout and was very pleased with the results...
Today was another really good workout... I feel much more comfortable that I dropped a few pounds and I just feel in a lot better condition... My weight is down to 197 and my body fat is back down to 6.2%... I am just more comfortable at this weight and much happier... I have shredded up all the new added muscle and am very happy with the way it is looking... I still have a lot of work to do but I am very happy with the way things are going... I am going to go all out shred on the upcoming sarms stack... I am determined to just be beyond ridiculously ripped and I am going to achieve this goal on the next stack... all feedback appreciated!!
197 @ 6.2% bodyfat is phenomenal bro...damn, that work ethic of yours...stellar! Feedback appreciated? The only feedback I could give you is reward yourself for all your consistent hard work, impeccable log, and spreading your priceless knowledge and experience and go eat a cheesecake or something lol! Knowing you, you'd probably lose another 5 pounds eating the whole thing lol! Awesome brotha...you set the bar high for all of us here, now I will have some work to do 
.
Sent from my DROID BIONIC using EliteFitness
.Sent from my DROID BIONIC using EliteFitness
Nice job Dylan!! Stand proud for what you've accomplished bro!!
197 @ 6.2% bodyfat is phenomenal bro...damn, that work ethic of yours...stellar! Feedback appreciated? The only feedback I could give you is reward yourself for all your consistent hard work, impeccable log, and spreading your priceless knowledge and experience and go eat a cheesecake or something lol! Knowing you, you'd probably lose another 5 pounds eating the whole thing lol! Awesome brotha...you set the bar high for all of us here, now I will have some work to do
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I really appreciate your kind words and consistent support and friendship... You are always there to keep encouraging and are a great friend... You made me crack up with the cheesecake comment... LOLLLL I might have to get a nice dinner one of these nights... =) Thanks brotha!
Thank you for your continuous support and friendship bro... You are always here for me and it is always truly appreciated... Your a great friend and I am so appreciative of all your support... Thanks brotha!
Great job bro, your hard work in everything you do pays off, and I dont mean just the gym. Cant help but respect you for how hard you work and how far youve come my friend! Keep killing it bro!
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Sent from my SCH-I500 using EliteFitness
thank you very much bro... you've been a really great friend to me and I really appreciate all the support you have given... Now, I also am looking forward to talking shit about football with you this season too!
Day 90 PCT Day 27
Today was a great day as I got some of the best news I think I could have gotten and I was awakened to that at like 5a.m. so I was a bit tired by the time I got to the gym... For some reason, my body was really sore today so it was a more difficult day today but I pushed through it and got some great results...
I started cadio with a 6 mile run at 8.0 for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes and I finished with the elliptical for 2 miles on level 8 for 15 minutes... I was still sore but wanted to get after the weights quickly so I could push through...
Today was shoulders and biceps and it was a very beneficial workout...
Superset: Standing barbell shoulder press - 145x10, 145x10, 145x10, 150x10
Dumbbell simotaneous hammer curls - 75x10, 80x10, 80x10, 80x10
Barbell curls drop set pyramid - 75x12, 65x12, 55x12, 65x12, 75x12, 65x12, 55x12 No rest in between sets
Superset: Seated over knew single arm curl - 75x10, 75x10, 75x10, 75x10
Simotaneous straight arm dumbbell lateral holds - 30x40sec, 30x40sec, 30x40sec, 30x40sec
Superset: Alternate arm hammer strength shoulder press - 180x10, 180x10, 180x10, 180x10
Inverted curls - 90x10, 90x10, 90x10, 90x10
Cable straight arm external shoulder rotator - 40x10, 40x10, 40x10, 45x10
I started off with standing barbell shoulder presses... I got up to 150x10 on these which is a very difficult weight on this... I superset with dumbbell simotaneous hammer curls... I got up to 80x10 and my biceps were feeling good...
Next I did a drop set pyramid of barbell curls... There was no rest in between sets, only to change the weight quickly... This was very difficult and I had not done anything like this in a while so I thought it would be beneficial...
Next did single arm over the knee curls... I did all four sets at 75x10, which I felt was very impressive... Next I did standing dumbbell lateral raises for 40 second holds... These are very difficult, especially as you get into the later sets... I look like a beast when I am doing these though and so I like them even though they are so tough...
Next I did the alternate arm hammer strength shoulder press and superset it with inverted curls... I did all four sets of alternate arm shoulder press at 180x10 and did all four sets of inverted curls at 90x10...
I finished with cable straight arm external shoulder rotators... I got up to 45x10 on these...
I felt this was a great workout, especially with what I was able to do not feeling my best... I have one day left of PCT and then its time for SARMS... I am looking forward to it... It is going to be an epic cycle... I will make sure! All feedback appreciated!
Today was a great day as I got some of the best news I think I could have gotten and I was awakened to that at like 5a.m. so I was a bit tired by the time I got to the gym... For some reason, my body was really sore today so it was a more difficult day today but I pushed through it and got some great results...
I started cadio with a 6 mile run at 8.0 for 45 minutes... Then I did the stairclimber for 2.25 miles on level 13 for 15 minutes and I finished with the elliptical for 2 miles on level 8 for 15 minutes... I was still sore but wanted to get after the weights quickly so I could push through...
Today was shoulders and biceps and it was a very beneficial workout...
Superset: Standing barbell shoulder press - 145x10, 145x10, 145x10, 150x10
Dumbbell simotaneous hammer curls - 75x10, 80x10, 80x10, 80x10
Barbell curls drop set pyramid - 75x12, 65x12, 55x12, 65x12, 75x12, 65x12, 55x12 No rest in between sets
Superset: Seated over knew single arm curl - 75x10, 75x10, 75x10, 75x10
Simotaneous straight arm dumbbell lateral holds - 30x40sec, 30x40sec, 30x40sec, 30x40sec
Superset: Alternate arm hammer strength shoulder press - 180x10, 180x10, 180x10, 180x10
Inverted curls - 90x10, 90x10, 90x10, 90x10
Cable straight arm external shoulder rotator - 40x10, 40x10, 40x10, 45x10
I started off with standing barbell shoulder presses... I got up to 150x10 on these which is a very difficult weight on this... I superset with dumbbell simotaneous hammer curls... I got up to 80x10 and my biceps were feeling good...
Next I did a drop set pyramid of barbell curls... There was no rest in between sets, only to change the weight quickly... This was very difficult and I had not done anything like this in a while so I thought it would be beneficial...
Next did single arm over the knee curls... I did all four sets at 75x10, which I felt was very impressive... Next I did standing dumbbell lateral raises for 40 second holds... These are very difficult, especially as you get into the later sets... I look like a beast when I am doing these though and so I like them even though they are so tough...
Next I did the alternate arm hammer strength shoulder press and superset it with inverted curls... I did all four sets of alternate arm shoulder press at 180x10 and did all four sets of inverted curls at 90x10...
I finished with cable straight arm external shoulder rotators... I got up to 45x10 on these...
I felt this was a great workout, especially with what I was able to do not feeling my best... I have one day left of PCT and then its time for SARMS... I am looking forward to it... It is going to be an epic cycle... I will make sure! All feedback appreciated!
Massroid1020
New member
Now you have me curious dylan, what was this great news if you don't mind me asking?! Haha
Re: Day 89 PCT Day 26
Uhh........can you say "Mission accomplished"?
Lol bro almost 200 lbs at ~6% BF is pretty all out fucking shredded if you ask me! Thats great that you're striving for more though, keep it up - never be satisfied!
Uhh........can you say "Mission accomplished"?
Lol bro almost 200 lbs at ~6% BF is pretty all out fucking shredded if you ask me! Thats great that you're striving for more though, keep it up - never be satisfied!
themondtster
New member
Final Pics!
Here are the final pics from my cycle...
Starting weight 191 lbs. 6.2% body fat
Ending weight 197 lbs. 6.2% body fat
this was a very successful cycle... i got up to 205 and probably could have held it but i am just not that comfortable at that weight... I am much more comfortable in the 190's with a very low body fat... I am running a sarms triple stack now and am aiming for below 6% body fat by the time I am finished... I appreciate everyone's support throughout... All feedback appreciated!
Here are the final pics from my cycle...
Starting weight 191 lbs. 6.2% body fat
Ending weight 197 lbs. 6.2% body fat
this was a very successful cycle... i got up to 205 and probably could have held it but i am just not that comfortable at that weight... I am much more comfortable in the 190's with a very low body fat... I am running a sarms triple stack now and am aiming for below 6% body fat by the time I am finished... I appreciate everyone's support throughout... All feedback appreciated!
TravFlex91
New member
I suck and I'm non plat can't see..
Menoitios777
New member
Straight boss bro. Very nice work buddy.
Great work as usual my brother. I need to tx u btw. Ill hit u up tomorrow.
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Sent from my DROIDX using EliteFitness
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