Gymjunkie09's EF 90 day contest log

[gymjunkie09]

I'll be snapping my next set of pics on Fri.....I just started doing more cardio a few days ago because time us running out and I'm not were I wanna be bodyfatwise, i seem to be holding on to my gains tho

 

[gymjunkie09]

todays' workout

5min light jog

Squat: 3 sets of 20 @135lbs

Leg Press: 3 sets of 25 @300lbs

Machine Hack Squat:
20x140
18x130
15x130

Superset: seated lat raise-3 sets of 15 @15lbs
Seated incline Front DB raise-15x15, 15x10/10x5, 15x10/10x5

Behind the Neck Miltary Press smith
105x13
100x11
95x13
95x12

Superset: Bent Over Reverse DB Raise- 3 sets of 15 @25lbs
Seated 1-Arm DB Press-3 sets of 15 @30lbs each arm

 

[gymjunkie09]

I weighed in today and had a bf test done......weighed 169.9 and bf is at 11%, the bf test was pretty legit....not sure what its called but they had this thing that looked like a suped up scale hooked up to a computer that measured everything including how much water I was holding, which he said he's never seen anyone holding so much water in his life....fuckn deca lol, he asked if I was takn creatine and I said no amd he just kinda looked at me funny lol so I said I drank a lot if water right before I came which is true......anyway its a stretch but I'm shootn to drop 5 more lbs in the next two weeks which would put me around 8%

 

[zedhed]

LOL bro.....Yep that deca will do that to you, also makes loosing fat more difficult too bro.
Watch your salt intake and carbs. Drink tons of water too man.
Good luck bro!

 

[gymjunkie09]

LOL bro.....Yep that deca will do that to you, also makes loosing fat more difficult too bro.
Watch your salt intake and carbs. Drink tons of water too man.
Good luck bro!

yeah I'm carb cycling now and taking in next to nothing for sodium

 

[Peterlumberjack]

good luck bro, fasted cardio is where its at!

 

[gymjunkie09]

i apologize for falling a little behind in my log....I started a new job this week and Iv'e been a little strapped for time. So i'll post up my workouts since wed now and get my pics up first thing in the morning

 

[gymjunkie09]

Wed. 3/30

Widegrip T-bar Row
65x15
65x13
65x13
65x12

Superesetullups- 3 sets of 10
Standing 1-arm cable rows- 3 sets of 15 @37.5 each arm

Lat Pulldown
120x15
120x15
120x12/100x5
120x10/100x5

DB Rows
R-60x15
L-60x15
R-60x13
L-60x13
R-60x15
L-60x13

Bent Over Straight Arm DB shrugs
R-75x13
L-75x11
R-70x12
L-70x11
R-65x13
L-65x12

Superset: Seated Incline French Press- 3 sets of 15 @60lbs
Skullcrusher-60x15, 60x8/50x7, 50x15

Superset:Cable Rope Pressdown- 3 sets of 15 @ 35lbs
Reverse Grip Straight Bar Cable Pressdown- 3 sets of 15 @42.5lbs

Incline Windsprints

10 min eliptical heartrate 130-140

 

[gymjunkie09]

Thursday and Friday were rest day did a mini carb load about 2 hours before bed and through a little extra carbs in with breakfast on sat. was feeling pretty depleted

 

[gymjunkie09]

Saturdays workout

Bench Press
135x15
135x15
135x15
135x10/115x5
135x9/115x6

Decline Bench Press
135x15
135x15
135x15
135x9/115x6
135x6/115x9

Throgh some tris-set ab work in with decline bench Decline sit-up/Decline twisting sit-up/negetive crunches........10/10/10 after every set of decline bench

Cable Crossover
50x15
50x8/40x7
50x7/40x8
40x15
40x15

Superset: DB Preacher Curl- 3 sets of 15 @25lbs each arm
Hammer Curls-25x10/22.5x5, 25x8/22.5x7, 25x8/22.5x7

Superset: Close Grip Pullups- 3 sets of 12
Two-Handed Cable Curl- 3 sets of 15 @60lbs

did about 45 min cardio later on that night after my last meal