Perfektion Transformation Log with Double-T

[perfektion]

Today is the start of my 10 week log for the transformation challenge.

My MAIN gold for this 10 week period is to pack on some more muscle mass, aswell as increase my lifts a ton, and hopefully end up leaner than when I started.( I know im already big, and I dont need to be bulking rite now)



Lets get some goals written down...
-put on good mass(muscle)
-increase all lifts---------deadlift 550---------bench 300---------squat more than 225 ;o
-attempt squats again!
-eat 90% clean
-hopefully lean down
-still fit in my clothes 10 weeks from now
-have fun and do work!



-----THE SUPPLEMENT LINEUP!!
NO-Beta- the pumps!
Creadyl- nrg + get swole
Testx6- I like my extra test / sleep
Optimum whey
Myofusion
Multi-vitamin
Fish oil
Maybe glutacene!!!!



----Battle plan
first 2 weeks cut
3rd week is my damn spring vacation, maybe cut here also.......(will be out of town here)
bulk for the remaining time



----LIFTING SPLIT
chest-w
back-th
legs-f
shoulders-sat
arms-sun

something I may do once or twice, if I can get my recovery time down.
chest shoulder tri
back bi
legs

[drooks10]

Subbed up, bro! Can't wait to see your transformation! Good luck to you!

[perfektion]

woo, thanks for stoppin by! I am gonna put some major effort into this ofc, but im not sure the results will be spectacular ;o Ill be going from big and fat to bigger and fatter...hopefully bigger and leaner though!!! after these 10 week, depanding on where I am, Ill either bulk a little more, or do a big and much needed cut!


Yesterday I did shoulders, did a new movement, the push press, and got some good #'s up for the first time tryin it; after that I moved on to laterals and somehow managed to mess my neck up, think I tried to turn around mid rep >< anyways, lets do this!!!

Pushpress--5reps
95
135
155
175
185

Side laterals--8reps
45
SEATED
20
25
30
30
35
30
30

Inc lying rear delt--8rep
20
20
25
30
30
-----------------------------------------

Arm day today went well...only problem was with frenchpress, left tri, near the elbow had some major discomfort, think the muscle is knotted up??

BB curl neutral grip---8rep
100
100
110
110 x 9

Alt DB curl--8 rep
45
45
45
50

DB hammer curl across body---8
50
70
70 x 4 ---dbs were slipping so I ditched these for next movement

Spider curls? ( like a preacher but the arm rest is straight down ) first time doin these--8
40 close grip
50

Close grip bench--8rep
175
185
195
205

French press--did 1 set of 6 with 110 ---------decided to take an 'active rest for tris' no heavy weight!

Straight bar push downs-3 sets light weight for 10
Rope push downs--------5 sets med weight for 8

[perfektion]

tomorrow is an off day usually, I may throw in some forearm work / grip work; and morning cardio is a staple if I can get my ass outta bed.

[perfektion]

since I had a light tri workout, I think ill do chest tomorrow and some abs, instead of the normal rest day...just gonna have to get some good proteins and sleep in tonight!!

[perfektion]

Another late wo, but I completed it with some prs! also had a sore shoulder / tricep from not taking the day off ><


Flat DB bench
45 x15
60 x8
90 x3
110 x3
115 x3
120 x3
120 x4

Inc hammer bench---I can do a lot more on this than the flat one, dunno why....
230 x8
250 x6
270 x6
280 x6
300 x6

Inc DB bench
85 x6
85 x8


Ab crunch machine x 7 sets high weight
leg raises x 3 sets x20rep

20 mins bike cardio



I love being back on no-beta and creadyl, workouts are soo much better with them!

[Iron Chicano]

Haha, just saw that I have to log my workouts. Looking nice brah.

[drooks10]

Another late wo, but I completed it with some prs! also had a sore shoulder / tricep from not taking the day off ><


Flat DB bench
45 x15
60 x8
90 x3
110 x3
115 x3
120 x3
120 x4

Inc hammer bench---I can do a lot more on this than the flat one, dunno why....
230 x8
250 x6
270 x6
280 x6
300 x6

Inc DB bench
85 x6
85 x8


Ab crunch machine x 7 sets high weight
leg raises x 3 sets x20rep

20 mins bike cardio



I love being back on no-beta and creadyl, workouts are soo much better with them!

Nice workout! Those DB Bench Presses with 120s is awesome!

[perfektion]

^^Thanks both of you! Yesterday I had to take a much needed rest day, had little energy and time in the day ;/..

Today I did back and had a nice workout for the most part; only bad part was the gym was packed and I had to knock old ladies over to get on the equipment I wanted to use!


Ill update when I find my wo book

highlight was deadlift, got 485x3











And once again the pumps and energy I had was amazing! Late workouts have been getting better, at least for now, and I love it!

[perfektion]

Deadlift
405 x1
425 x1
485 x3 -went up pretty good, maybe would have got 1 more if my shin didnt start to bleed
405 x3 --shin bleed again so I stopped!

Tbar machine--6rep
4plates
5
5
5 +10 x 6 / 4p x6

Wide lat pulldown
200 x8
200 x8
200 x8 + 150 x8

rear delt cable crossover 4 sets
seated rear delt 2 sets

Wide grip seated lap pull
200 x8
200 x8

Seated shrug machine- done standing / seated----8sets
----------------------------------------------------------------------


Today was legs and it went pretty well, ended up trying smith machine squats today and I got some good weight on that, think I will stick with those, or try to get my SQUAT form corrected next week...

Smith machine Squats
135 x10
185 x6
225 x8
275 x8
315 x6

Close stance leg press
5p x8
7 x8
8 x16---may have skipped some #'s but thats what I ended with...lol
4 x16

leg extension--5 sets

lying leg curl--6reps
150
160
165
170 + 75 x8

Seated leg curl--8rep
170
170
170

Seated 45 degree donkey calf--12 reps
1plate/side
2
3
4
5 + (4 + 3 + 2 + 1)----dropset 12rep each

[drooks10]

Dude, you are one strong mutha!!! Good job! Rep you on recharge.

[Sein]

Good luck in the challenge man. You and I have the same start date, pretty cool. Lets keep the pace high for the last leggers!

[perfektion]

Dude, you are one strong mutha!!! Good job! Rep you on recharge. yeahhh budday!! light weight!!


Good luck in the challenge man. You and I have the same start date, pretty cool. Lets keep the pace high for the last leggers!
Thanks a bunch, wish you a big GL also, hit it hard! Last sec entries ftw!

[perfektion]

Did shoulders tonigh, not too many sets, but o felt pretty good(hate doing shoulders though) ;/

Barbell Military
95 x10
115 x6
145 x6
155 x6
160 x8--maybe could have got 2 more, shoulder wasnt feelin it though

Side laterals
20 x10
30 x10
30 x6
45 x8
45 x8
45 x8
45 x8 + 25 x12
40 x10 + 25 x12

did I mention I hate doing shoulders? feels like somethin is grinding/tearing even with minimal weight......maybe I need a lot more warmup sets?

[perfektion]

did arms today, ill update after I eat!

[drooks10]

did arms today, ill update after I eat!

Haha. Don't let typing on a computer get in your way of fueling that machine!!!! I bet you got a good one in and lifted some heavy weight (you tend to do that)!

[perfektion]

Took a while to feed deez gunz! Workout was pretty good, had trouble with frenchpress again, elbow/tri tie-in has some pain on that movement, gotta take a break from it!

Ez bar curl close grip--8rep
80
90
100
100
110

Alt db curls--8rep
45
45
50 x10 + 5 <---15 sec restpause


JNtWHNSXDMQ
Spider curls--8rep like that but with a flat verticle rest
40
50
60 x10

Close grip bench--8rep
95 x15
155 x8
210 x8
215 x6 + 135 x15 had a slick bar with no knurling so I stopped before I did some wrist dmg

french press- 90 x8 ez but painful

Ez bar tri pushdown--8rep
180
190
190
200
210 x7
210 x7 ---had to use pin + plates so I can up up in weight on these, stack is only 190

crunch machine( weight stack ) did normal reps + pcs + top/med/lower----a bunch of sets

reverse crunchs abt 30/set--3 sets



Today legs are still very sore, had to get up and down stairs; abs also very sore today!

[perfektion]

I have my spring break comming up soon, and ill be away the 6th-13th; I think ill either still go heavy with less sets, or do light weight...not sure yet errr..diet will prolly be messed up also, just gotta do what I can!

[drooks10]

Took a while to feed deez gunz! Workout was pretty good, had trouble with frenchpress again, elbow/tri tie-in has some pain on that movement, gotta take a break from it!

Ez bar curl close grip--8rep
80
90
100
100
110

Alt db curls--8rep
45
45
50 x10 + 5 <---15 sec restpause

Spider curls--8rep http://www.youtube.com/watch?v=JNtWHNSXDMQ like that but with a flat rest
40
50
60 x10

Close grip bench--8rep
95 x15
155 x8
210 x8
215 x6 + 135 x15 had a slick bar with no knurling so I stopped before I did some wrist dmg

french press- 90 x8 ez but painful

Ez bar tri pushdown--8rep
180
190
190
200
210 x7
210 x7 ---had to use pin + plates so I can up up in weight on these, stack is only 190

crunch machine( weight stack ) did normal reps + pcs + top/med/lower----a bunch of sets

reverse crunchs abt 30/set--3 sets



Today legs are still very sore, had to get up and down stairs; abs also very sore today!

To embed the youtube video, do the following (this way it will show up in your post, and you won't have to give a link).

1. Highlight the portion of the link that is to the right of the "=" sign. Copy only that portion. I've bolded that portion in your post above.

2. Next, in your post, type [ youtube]paste the copied portion here[ /youtube] (except do not leave a space in between the brackets and the words inside the brackets. I have to leave a space here, or it won't show up in my post for you.

3. You're Welcome!

Don't give in to the Spring Break Madness man!!! Where are you going?

[perfektion]

woo, im a pro at this embedding stuff now! Im going to florida with the family, flying down, and staying for a week! Sorta wish we werent going rite now though lol, anyother time id be all for it, Im in the do work mode rite now!

[perfektion]

I think im gonna do chest/shoulders/tris today
then back / bis -----------> legs

and Ill continue on the normal rotation on sunday, doing this to shock the muscles, and since Im going out of town early sat..

[drooks10]

I think im gonna do chest/shoulders/tris today
then back / bis -----------> legs

and Ill continue on the normal rotation on sunday, doing this to shock the muscles, and since Im going out of town early sat..

Somebody's gonna be sore! Kill it!

[perfektion]

ERRR nm that....Im just gonna take a few day off from weights and start back up on sunday, think Ill continue with the cardio though....I need a little rest, as my left shoulder has been not rly feeling normal for a few weeks now...Soo, no lifting till this sunday, come then Ill be hitting the weights as hard as I can, while on vacation.....The place where Im stayin has a decent gym, and theres a golds down the road I can go to that seems pretty good also! <--- http://www.goldsgym.com/gyms/index.php?gymID=760 no pics but its bigger than the one I go to at home and the home one is pretty dang big.

[perfektion]

I just got back from a terrible vacation, damn this sucks...All was goin good, till my 2nd day there, I ate some bad food and I pretty sure I came up with food poisoning / salmonella; had the works, within an hr of eating and it lasted the week, and I still have some symptoms rite now...So I barely ate anything the whole week, and only got 1 quickie wo in....Hopefully I can get back in the gym tomorrow, or at least by wed, and get back on track.

[perfektion]

I did manage to get a workout in today and the strength was not 100%, but I think I did 'well' for what I went through!
And from now on the daily cals will be increased, in bulk mode now!!! /pray



Flat hammer bench
90x15
140x8
180x2
230x2
280x1----most ive attempted on the machine
270x2.5----I was able to get 2 sets of 3 and 2 of 2.5 a few weeks ago

Flat db bench
115x1
105x6
105x6
105x3

Inc hammer bench
180x6
230x6
270x6
270x5 + 180x6

Inc weight stack machine---5 working sets 6-8 reps

lower chest cable movement---3 sets

[drooks10]

Glad to hear you are feeling better. Very nice workout after what you've been through, bro! Good to see you back at it.

[perfektion]

^ Thanks a bunch! Glad im feeling better also lol, worst week in years... ;/



Well I did back today and I am dissapoint! I was having some lower back issues on deadlifts, prolly cus of time off, anyways, I stopped after 405x1; the rest of the workout went well though!

no weights written down, but I used near max weights, and was in and out quick..


Tbar machine---7 sets

seated cable row wide grip---5 sets

rear delt machine---5 sets

wide lat pulldown---6 sets

[drooks10]

Take care of that back, bro! That was smart to ease off the deadlifts. Glad to see the rest of your workout went well!

[perfektion]

This week the back has not been norm, not huge pain or anything, just felt not normal and a little weak, prolly slept on it wrong a few times..



I did an 'active rest' yesterday, and did some grip + forearm work....Later today Im gonna do legs, nothing too complex though, keepin it simple the rest of the week!

[perfektion]

I did do work at my house this week, only thing i did not get done was tris; I think ill be doing a 3 day split starting tomorrow( just got some bcaas and stuff), and see how that goes..

This will be the game plan if I decide to go through with it; depending on how fast I can recover Ill prolly take 1-2 days inbetween cycle.

Chest/Shoulders/Tris
Back/Bis
Legs/Abs

[maxrx]

I did do work at my house this week, only thing i did not get done was tris; I think ill be doing a 3 day split starting tomorrow( just got some bcaas and stuff), and see how that goes..

This will be the game plan if I decide to go through with it; depending on how fast I can recover Ill prolly take 1-2 days inbetween cycle.

Chest/Shoulders/Tris
Back/Bis
Legs/Abs


I don't know if you got GlutaCene but keep your BCAA intake HIGH!!!!! I wish you would have had it during the transformation. BCAA's will provide an alternate source of oxidative fuel that you can use in conjunction with glycogen and as a result you just go forever. Did you get the free bottles of GlutaCene we were giving out?

[perfektion]

Thanks for stopping by, sent you a quickie pm a few min ago! I did get the pilot bottle back in late December and I enjoyed it, and def will be buying more soon..

[perfektion]

Just finished round 1 of the new split and it went well, still getting discomfort from the damn french press though, pretty irritating to have to deal with that shizz.

I gotta re-fuel the tank, ill update wo in a bit!

[Simpy]

Are you allowing your elbows to angle out?

[perfektion]

^Couldnt tell you for sure untill I do them next, too in the zone to remember that! Should they be flared out? Ive been doing them the same way for a year maybe, and its just recently started to bother me; I also was getting some strong tri cramps after the wo, if I flexed even the slightest..

[perfektion]

Ive been sore and tired as heck since starting new routine, finally I have it in me to update lol ..




Tues---Chest/Shoulders/Tris

Smith barbell bench( 3rep)
225
245
250
255
260
265 x4
225 x10

Smith incline bench( 6rep)
175
195
205
205 + 135 x10

Machine flys( 8rep) not sure if im going to keep this, may throw in a decline movement or something
100
130
130
130 + 90 + 60

BB military( 6rep) dont like doing these..
95 x8
135
155 x3
115 x12

Side laterals( 8rep)
40
40
40
40 x10

French press( 8rep)
70
100
100
100 x10

Ez bar pushdown( 8rep)
170
170
170
170
-----------------------------------------------------------------------------


Wed---Back/Bis


Deadlift
135 x3
225 x3
315 x3
405 x2
455 x2
495 x3

Tbar machine wide grip( 6rep)
2plate
4
5
5 x7

Lat pulldown wide grip( 8rep)
180
180
190 x10

Seated cable pull wide grip( 8rep)
200
210
210

Ez bar curl close grip( 8rep)
100
100
100 x10 + 70 x10

Alt db curls( 8rep)
45
45
45


both days went great, was hitting each exercise with pretty much max preformance, lots of energy! TT is still giving me some great results!

[perfektion]

gonna do a light leg wo with whatever I have at home today, very busy with school and work....and damnn sore!

[drooks10]

Dang! You must be sore if you were too sore to even post! Haha. I bet you are really killin' it! Keep up the good work, bro.

[perfektion]

Def. putting in 110% effort, but the results may/may not be anywheres close to amazing, since Im trying to put on muscle, and im already pretty big.
And yeh, I have not been this sore since high school, it may just be because of the new routine though, still workin just as hard!




Yesterday was a pretty light leg workout, stuff I have at home for leg work is very limited..

Next WO is supposed to be on sat, may take another day off, if the tris and chest are still sore..

[perfektion]

I did workout tonight and it went pretty good, will update later..

[Lucky_ROA]

I did workout tonight and it went pretty good, will update later..

Will be anxiously awaiting :)

[perfektion]

I gotta build up the suspense, ya know! And feed the guns babies/creadyl!!!!

[perfektion]

Sun-----Chest/shoulder/tri


Smith bb bench
135 x10
175 x8
225 x3
245 x2
265 x3
265 x3
270 x3
270 x5
235 x10

Smith inc bench(6) ---caused shoulder a little discomfort, bad position prolly
135 x8
185 x6
205 x6
205 x8

Db inc bench(6)
85
85
85
85----maybe I did another set, lost count

Side laterals(8)
20 x10
25
40
40
45
50 + 40 x4

Hammer behind neck press(8)----prolly wont be doing this again, didnt feel natural
90
130
140
160 x5

Ez bar pushdown(8)
170
180
190
190
190
---------------------------------------------------------

Tonight----Back/Bis

BB row(6)
135
225 x8
275
275
295 x8

Close grip Tbar(6)
4plate
5
5 + 4

Close grip lat pulldown(8)
140
200
200
210 x7

Seated cable pull close grip(8)
200
210
210

Rear delt fly--5sets

Hyperextensions---3 sets with good PCs BW-30-BW

Alt db curl(8)
50
50
55

Spider curl(8)
50
50
50 x12

Tonights wo went alright, it was damn hot at the gym and difficult to give 110%, but I think I did alrightt...




For chest day, im not sure if ill keep the smith stuff in there..It works well, but Id like to do the free barbell, need a spotter though!

[Lucky_ROA]

I gotta build up the suspense, ya know! And feed the guns babies/creadyl!!!!

I hear ya :p


Sun-----Chest/shoulder/tri


Smith bb bench
135 x10
175 x8
225 x3
245 x2
265 x3
265 x3
270 x3
270 x5
235 x10

Smith inc bench(6) ---caused shoulder a little discomfort, bad position prolly
135 x8
185 x6
205 x6
205 x8

Db inc bench(6)
85
85
85
85----maybe I did another set, lost count

Side laterals(8)
20 x10
25
40
40
45
50 + 40 x4

Hammer behind neck press(8)----prolly wont be doing this again, didnt feel natural
90
130
140
160 x5

Ez bar pushdown(8)
170
180
190
190
190
---------------------------------------------------------

Tonight----Back/Bis

BB row(6)
135
225 x8
275
275
295 x8

Close grip Tbar(6)
4plate
5
5 + 4

Close grip lat pulldown(8)
140
200
200
210 x7

Seated cable pull close grip(8)
200
210
210

Rear delt fly--5sets

Hyperextensions---3 sets with good PCs BW-30-BW

Alt db curl(8)
50
50
55

Spider curl(8)
50
50
50 x12

Tonights wo went alright, it was damn hot at the gym and difficult to give 110%, but I think I did alrightt...




For chest day, im not sure if ill keep the smith stuff in there..It works well, but Id like to do the free barbell, need a spotter though!

You did very well my friend !! Having a w.o partner always helps; so can the socialite BRO found at every gym :p but you would have to bear with his non stop advice on every degree of movement lol

[perfektion]

If I could find someone with the same schedule / goals Id be more than for it, but good ones are hard to find!

[perfektion]

I skipped leg day again....bad me, I know, I think the knees need it though.......Did chest/shoulder/tri tonight, gonna update in a bit I hope!

The GD left tri is still bothering me, no more frenchpress for a while, or untill I go to chiro!

[Credz]

Nothing wrong with skipping leg day to rest up. Good log so far. Looking forward to more. How are you liking everything?

[dpressma]

Leg days one of my favorites! Skipping makes me :( lol

Are you noticing any positive effects from the TestX6 on your sleep or recovery?

[perfektion]

Thanks! I love the stack that Im running, I have tons of evergy, great pumps, Im able to workout harder and for a longer period of time, and Im getting some nice strength gains!

I dont think TestX6 has done anything noticeable for my recovery, but the enhanced sleep quality is great; Im getting more quality sleep, and able to sleep longer, than every before!

[cw955588]

Late, but sub'd! I was wondering if you do anything for cardio?? And also, we deadlift about the same soooo.... :)

[jovinni]

Another vote for TestX6, I really need to get some of this.

Sometimes an unintentional rest day is ideal, especially when it concerns your knees.

[Zangeif Lagasse]

I did do work at my house this week, only thing i did not get done was tris; I think ill be doing a 3 day split starting tomorrow( just got some bcaas and stuff), and see how that goes..

This will be the game plan if I decide to go through with it; depending on how fast I can recover Ill prolly take 1-2 days inbetween cycle.

Chest/Shoulders/Tris
Back/Bis
Legs/Abs

Have you taken a look at glutacene, it'll definitely speed up your recovery time and let you hit that workout better. Also just a word of advice I find that you'd be better off doing chest with bis and back with tris on a 3 day split and then doing shoulders with legs.

[Synapsin]

Also just a word of advice I find that you'd be better off doing chest with bis and back with tris on a 3 day split and then doing shoulders with legs.

Why? That would be over training if the days aren't well spread out, you're working muscle groups too closely in proximity. If you were to go that route, you'd be better off doing a full body routine 3x a week than being so specific.

[Segansational]

Subbed. I prefer chest/tri and back/bi together since you end up utilizing the same muscle groups on the same days. This way you work heavy on the major muscles while still getting the benefit of burning out on the smaller muscles groups (arms). But if you want to switch things up, you can always try an arm day. All depends on what you feel you need work on.

[Zangeif Lagasse]

Why? That would be over training if the days aren't well spread out, you're working muscle groups too closely in proximity. If you were to go that route, you'd be better off doing a full body routine 3x a week than being so specific.

Not sure if serious, you do realize op is on a 3-day split right?

[dpressma]

Everybody has different prefences towards routines. Whar works for some doesn't for others.

Sleep quality goes a long way man! TestX6 is looking good for you:)

[Synapsin]

Not sure if serious, you do realize op is on a 3-day split right?

Yes I am well aware of that. My point still stands.

[perfektion]

Been pretty dang busy with school lately, hard to keep this updated and do all my daily stuff!!


I did Do a workout tonight, and I think I forgot to update some previous ones, so I got some more work to do!


-Im only doing a little cardio on my leg days for the 'cardio' benefits, keeping it short and intense! Im just trying to gain
all the muscle I can in these 10 or so weeks, not minding the fat gain....Im gonna have A LOT of work on my hands for my next cut..

-I dunno if TestX6 can be used year round, but It would be something that I would DEFINITELY use year round,
helps me sleep like a baby, where as I would usually have pretty bad sleep ;/

-Ive used glutacene before, and it works great, but with the split Im doing rite now, and the amount Id use would cost me way too much ;/
I am using BCAAS post wo, and ~30g glutamine intra wo..

-With this 3 day split thing I got going, I cant really spread my shoulder / tri work out at all, I already recover very slowly, at least
I think I do..

[drooks10]

I completely agree with you about Testx6. I love it!!!!

I'm so glad I'm not in school anymore. I certainly don't miss all that work! Haha.

[Zangeif Lagasse]

Testx6 is definitely a product you can use year round and a good deep sleep is absolutely vital.

[drooks10]

Testx6 is definitely a product you can use year round and a good deep sleep is absolutely vital.

I don't know man...Directions say to cycle, I'm pretty sure. 8 weeks on, 4 weeks off. I will look when I take mine tonight.

[Zangeif Lagasse]

I don't know man...Directions say to cycle, I'm pretty sure. 8 weeks on, 4 weeks off. I will look when I take mine tonight.

I've taken a ZMA product for about the last 3-4 years on a daily consistent basis so unless there's something I missed when looking at the product it seems fine to take year round.

e: You're right though, it does say "Use for approximately 8 to 12 weeks with a 4 week "off" period".

[drooks10]

I've taken a ZMA product for about the last 3-4 years on a daily consistent basis so unless there's something I missed when looking at the product it seems fine to take year round.

e: You're right though, it does say "Use for approximately 8 to 12 weeks with a 4 week "off" period".

I would just clear it through a rep or Paul before I went against the directions. It could be just precautionary, but no need to take chances.

[Zangeif Lagasse]

I would just clear it through a rep or Paul before I went against the directions. It could be just precautionary, but no need to take chances.

I'm sure it's set like that for a reason so I would cycle it.

[Synapsin]

I'm sure it's set like that for a reason so I would cycle it.

Among many things (like trying to cycle off test boosters so they have a large effect next time you use them), the ZMA would require cycling if you aren't also supplementing copper, otherwise you will become quite deficient.

[perfektion]

Been lifting OFC, but have not got a chance to update much, very busy!!!

Did back tonight, it went aight, even though I had the usual daily probs goin on...


BB row(6rep)
135
185
225
275
295
295
295 + 225

Close grip Latpull(8rep)
100
150
200
210
210 + 150x4

Close grip seated pulley(8rep)
150
210
220
230

Rear delt fly-4set

Hammer seated traps(8rep) / SS with bent over DB raise(rear delt)
3plate/side
3
4
4
5

BB curl(88rep)
50
50
100
100
110 x10

Alt DB curl(8rep) slight left bi strain or something...so I took the rest 'lightly'
50
50

Alt DB hammer curl(8rep)
50
50
50

Hyperextension--3 quick set( BW-45-BW ) 1-2sec contraction


Tomorrow is going to be legs,forearms,abs...hopefully keep it quick n' simple.

[perfektion]

I may cycle the TestX6 with melatonin for epic dreams, str, and recovery....NEEDS MY SLEEP!

[Zangeif Lagasse]

monster rows, another killer workout, keep pushing through to the finish line and beyond.

[Credz]

Good looking workout! How has all the supps been working for you so far?

[perfektion]

I love the supps, all are working great.

Think im gonna take today off.....The left bi is still giving me trouble, not really painful at rest, but it def does not feel normal, maybe strained or something....And I definitely do not want it to get any worse...Stuff sucks mann!

[Zangeif Lagasse]

I love the supps, all are working great.

Think im gonna take today off.....The left bi is still giving me trouble, not really painful at rest, but it def does not feel normal, maybe strained or something....And I definitely do not want it to get any worse...Stuff sucks mann!

Definitely take a day off if you're not feeling up to snuff. The body needs time to recover and training when you're hurt will only prove detrimental in the long run. Hopefully you have a speedy recovery.

[Credz]

How's the Bi feeling today? Maybe try some kind of muscle rub?

[perfektion]

Feelin alright, thanks! Was doin some tri,chest,shoulder flexin after the workout and still felt a little strained in a certain position...

I did do a workout today, forgot my wo book though, so I kept it pretty simple and had to guess my weights. Think the biggest increase was 125x4 on last flat db bench set, Ill update after I eat!

[Credz]

Nice Flat DB bench! Sometimes my bicep feels a little strained but after a day it goes a away. I sometimes try stretching it out and using some muscle rub to help it out. The rub works well on my lower back after dead lifting too. lol

[Synapsin]

Feelin alright, thanks! Was doin some tri,chest,shoulder flexin after the workout and still felt a little strained in a certain position...

I did do a workout today, forgot my wo book though, so I kept it pretty simple and had to guess my weights. Think the biggest increase was 125x4 on last flat db bench set, Ill update after I eat!

Great, I look forward to the update.

[perfektion]

Somehow the paper I wrote it on ended up in my WO shoes, took a while to find lol...

Flat db bench
50 x12
70 x8
100 x5
115 x5
120 x3
125 x3
125 x4
100 x12 tried to do a rest pause afterr the 12 but chest was fried

BB inc bench(6)
135 x8
135 x8
185 x6
185 x6 + 135 x12

Hammer shoulder press(6)
90 x8
140 x6
180 x6
180 x8

Cable laterals(8)
20
30
30
40
50 + 40

Ez bar pushdowns(8)
100
100
190
190
190

Rope pushdowns(8) PC at bottom
70
90
100
110

[cw955588]

Great workout, those are some very strong numbers! How is the bi feeling after that?? How long do you rest between sets? Since I started taking the NoBeta I am supersetting a ton and my rest between sets has decreased dramatically... my muscles recover so quickly even when I'm hitting pr's... just curious if it is working the same for you!?

[Zangeif Lagasse]

Somehow the paper I wrote it on ended up in my WO shoes, took a while to find lol...

Flat db bench
50 x12
70 x8
100 x5
115 x5
120 x3
125 x3
125 x4
100 x12 tried to do a rest pause afterr the 12 but chest was fried

BB inc bench(6)
135 x8
135 x8
185 x6
185 x6 + 135 x12

Hammer shoulder press(6)
90 x8
140 x6
180 x6
180 x8

Cable laterals(8)
20
30
30
40
50 + 40

Ez bar pushdowns(8)
100
100
190
190
190

Rope pushdowns(8) PC at bottom
70
90
100
110

Killer DB bench bruh.

[Synapsin]

Killer DB bench bruh.

+1, jeez man, all that and you still managed 100x12?! That's wicked.

[Simpy]

How fast did your tris blow up after all that chest work? I bet one set in and they were swollen beyond compare.

[perfektion]

Goin to the gym soon, will update after! I wanted to do deadlifts, but I think Im just gonna keep it simple...

[Zangeif Lagasse]

Goin to the gym soon, will update after! I wanted to do deadlifts, but I think Im just gonna keep it simple...

What could be more simple than deadlifts :p.

[Credz]

Goin to the gym soon, will update after! I wanted to do deadlifts, but I think Im just gonna keep it simple...

Aw, I love deadlifting!

[perfektion]

I like doin them also, but Ive always got light headed doin them, even when I was in a lot better 'athletic' shape....And theres a lot of pointy objects near the DL area ;/ also, I always got my best str gains doing DLs every other week/workout!

Anyways, had a pretty good wo tonight, pretty intense!

BB row(6)
135 x8
135 x8
225
295
305 x10 + 225 x8 ---back was completely fried after that, didnt want to do anything else lol

Wide grip lat pulldown(8)
110
200
210

Close grip lat pulldown(8)
210
220

Machine rear delt fly---5 sets

Seated hammer str trap mach(8) 5sets, light-med weight

BB curl(8)
45
65
95
115
125 + 95 +45 --holy jeebus that fried the arms!

Hammer curl(8)
35
65
db curl 65 x4 + hammer 65 x6 ----just to see if I could do that weight with a norm curl
65x9 -hammer

could barely hold my phone up for 5 secs to call someone after that lol..

And I am definitely gonna need a new lifting belt If I dont start to cut soon, still using my old belt thats a med, running out of space to make new holes rofl

[Credz]

Nice workout man!

Haha yeah don't want to pass out near those objects! I love the feeling when I can barely move my arms to wash my hair after a great arm or shoulder workout! NO Beta really gets things pumped!

[Synapsin]

Nice numbers on the BOR (esp the drop set). As for the deadlifts, I would try to work on the breathing if I were you. You can deload the bar (so actually dead weight) after every rep to make sure your form and breathing are fine. I used to have the same issues, it feels awful.

[Segansational]

I would just clear it through a rep or Paul before I went against the directions. It could be just precautionary, but no need to take chances.

There's no need to cycle ZMA, but TestX6 should be cycled because of the testofen and DIM.

[perfektion]

There's no need to cycle ZMA, but TestX6 should be cycled because of the testofen and DIM.
I figured as much, thanks for clearin it up!





update from tonight commin in a little bit

[perfektion]

Wo tonight was chest/shoulder/tri went well, had to do it quick, because the gym was closin soon, got there late!


BB Bench
135 x10
185 x6
225 x2
255 x3
255 x3
255 x3
255 x5 -surprised I got that, Think I could have got 1 more if I had a spotter to watch over me!

Hammer str inc bench(6)
90
180
270
290
310x5 + 180x8 + 90x12

Side laterals(8)
25
25
50
50
50
55 + 40
Frenchpress(8)
70
100
100
110 + close grip bench(8)

Rope pushdown(8)
110
120
120 +80----restpause 80

[Zangeif Lagasse]

beasted that bench broheim.

[Credz]

Nice workout man. That bench is awesome! Wish I could put that much up! Looking good man!

[cw955588]

Great bench!

[perfektion]

^Thanks! Its gettin there, 1rm calc puts me at 287 and if thats correct, I think I can get a little more than that...So Im on track for my goal of 300, hopefully I can get that and maybe a little more by around May 2!




---And yeh, I was totally ready to go to the gym today and do some deadlifts....But I had written down and forgot that I have some damn meeting to go to...ughhh, extra rest is always okay, hope I get some big prs tomorrow.........

[cw955588]

You're pretty close to 300 you'll probably get there ahead of time! Just put 300 on there and see what happens! :) (With a good spotter of course!!)
Enjoy the extra rest it doesn't come around often and good luck with those pr's tomorrow!

[perfektion]

^Id go for like 315 anyday of the week, as long as this dude that can dead 800 at my gym is there spottin me lol....Knock out a quick set of 12 NO PROBLEM AT ALL!! and feel like superman for the rest of the day! lulzz

[cw955588]

^Id go for like 315 anyday of the week, as long as this dude that can dead 800 at my gym is there spottin me lol....Knock out a quick set of 12 NO PROBLEM AT ALL!! and feel like superman for the rest of the day! lulzz

LOL!!! I'm telling you next time that guy is there put 300 on the bar and you'll do it. Don't even think about it!

[dpressma]

Massive benching in this thread. 300 is only a couple weeks away for sure. Or take cw's advice and just try it now lol

[perfektion]

Good but little workout tonight, got some nice weight up.
got good news / bad news!

[perfektion]

Anyways, did back / bis, I spent like 30 mins waiting for some dude to get outta the dl area, never happened so I just took one of the squat racks when someone was done; felt like **** the whole time, and had the urge to throw up, but I didnt, thank goodness....Pretty short wo, and bis felt sorta strained by bb curls...oh well, happy abt lifts!

Got a vid of dl tonight, first time tryin to edit a vid also lol, had to cut somethin out to keep it pg13:
YMTTBlfVfK4

[Zangeif Lagasse]

Anyways, did back / bis, I spent like 30 mins waiting for some dude to get outta the dl area, never happened so I just took one of the squat racks when someone was done; felt like **** the whole time, and had the urge to throw up, but I didnt, thank goodness....Pretty short wo, and bis felt sorta strained by bb curls...oh well, happy abt lifts!

Got a vid of dl tonight, first time tryin to edit a vid also lol, had to cut somethin out to keep it pg13:
YMTTBlfVfK4

505x4 from dead weight, that's what i'm talking about...now ditch the straps :)

[Greek_Elite]

Wow nice deadlift (and other stats too)! I especially like the pause at the bottom, I see too many people bouncin it off the floor

[perfektion]

-I dunno abt ditchin straps for rep work, last time I ripped like 3 chuncks of deep skin off my hands and couldnt use the hands for like 3 weeks lol

-Thanks, I think form is a lot better when you deload each; sorta took a while this time though, had toooo much to drink before them ><

[Zangeif Lagasse]

-I dunno abt ditchin straps for rep work, last time I ripped like 3 chuncks of deep skin off my hands and couldnt use the hands for like 3 weeks lol

-Thanks, I think form is a lot better when you deload each; sorta took a while this time though, had toooo much to drink before them ><

ripping deep chunks out of your hands and bleeding all over the bar is what it's all about bruh lol.

[Credz]

Dang man! Nice deadlifting! Slowly working my way up in that area as well. Love doing them!

[Sein]

Man, you make that 505lbs look like light weight, good job!

[perfektion]

^Thanks, hopin I can keep making good gains on them!


Ive been workin out, just havent had my notebook to record stuff, so Ive been doing quick workouts with supersets @ max weight, been goin good....


Tonight was chest/shoulder/tri ill update in a bit

[cw955588]

^Thanks, hopin I can keep making good gains on them!


Ive been workin out, just havent had my notebook to record stuff, so Ive been doing quick workouts with supersets @ max weight, been goin good....


Tonight was chest/shoulder/tri ill update in a bit

How did the bench go???

[perfektion]

^ Didnt do flat bench today, just assistance stuff, went alright...Put a lotta weight on the wrist and stuff, was a pain...I did lift a lot more on inc bench though, that was first lift!

[cw955588]

^ Didnt do flat bench today, just assistance stuff, went alright...Put a lotta weight on the wrist and stuff, was a pain...I did lift a lot more on inc bench though, that was first lift!

That's great about the incline though... that is probably by far my weakest lift I am working to get it to a respectable number so I can stop embarrassing myself LOL!
Be careful with that wrist!

[perfektion]

why are bb militarys and close grip bench such a pain..arrr

anyways, wo was good, was sorta preping for my max attempt....will prolly do it next chest day!


Inc BB bench-6
95 x10
135 x8
155 x3
195
205
215
225 x4

Close grip bench-6
95 x10
135 x8
185 x8
205 x6
215 x6

BB military
95 x8
135 x6 --ditched this, tired of pretty much dislocating my shoulder tryin to get the bar behind my head, prolly gonna do smith, hammer, dbs next time...

Hammer str shoulder-6
90 x8
180 x6
200 x6
230 x6
240 x5

Hammer wide chest
180 x8
230 x8
270 x7

Seated tri pushdown 8-12
stack
stack
stack

[Credz]

Nice man. I agree the BB Military Press pulls on my shoulder a lot too for some reason. So I just do DB presses then right when Im done with each set I go and just Military Press the bar for as many as I can. It doesn't feel ackward with just that but my delts get really pumped.

[Synapsin]

why are bb militarys and close grip bench such a pain..arrr

anyways, wo was good, was sorta preping for my max attempt....will prolly do it next chest day!




Good work out. Now for the BB military/CGBP, it might be form issues. Where do you feel the pain exactly? That can help me figure out what you should do. And yes, Credz is right, DBs usually help with any issues people have with BB variations, so look into that as well.

[perfektion]

The wrist is wheres theres probs with close grip, sometimes your hands go back too far if you know what I mean.Think I may do these on smith also, dunno!

With the military presses, the bar sits way behind my head, and its near impossible to get it at higher weights; I also think they feel unnatural, ill prolly do them on the smith or DBs from now on...

[Sein]

When is your 10 weeks up?

[perfektion]

^I finish the 10 weeks same day you do!

Still 'bulking' but im lowerin the cals rite now, will be cutting in 2-3 weeks I think...Gonna be trying out ketocuts, hopefully it will help me get rid of all this excess weight!

Did back/bis tonight....If all goes well, ill be maxing out next go around!

Seated lat row machine-8 ( slanted foreward )
3 wm
1 heavy wm
5 with full stack

wide lat pulldown--1 set 200x8 + 4

rear delt fly- 6 sets x8-10

hammer seated low lat row-8
45-25 /side
45-45
45-45-25
45-45-45
45-45-45-25
45-45-45-45 x6

seated hammer str trap-8
2 p / side
3
4
4
5

hyper ext---amrap
bw
45 lb
bw
45

DB curl-8 hands were fatigued hard to hold grip lol
35
50 x8
60 x7
60 x7
60 x7

close grip machine preacher--4 setx8rep

[Synapsin]

The wrist is wheres theres probs with close grip, sometimes your hands go back too far if you know what I mean.Think I may do these on smith also, dunno!

With the military presses, the bar sits way behind my head, and its near impossible to get it at higher weights; I also think they feel unnatural, ill prolly do them on the smith or DBs from now on...

You're rolling your wrists back bro. Keep your hands straight, wrists straight during the whole press, don't let the wrists roll or anything. As for the military press, switch over to an overhead press, its much better. Great workout, and I think the ketocuts is a solid addition, you'll enjoy it. 7-keto is a very effective fat burner.

[perfektion]

Standing overhead press?

[Synapsin]

I do mine sitting down, so I can take out back from the equation, but its up to you!

[Credz]

Good looking workout man! Really hitting hard it looks like!

[perfektion]

Whats the diff between military and overhead? as in how you preform them...

[Synapsin]

Overhead press is just military but its not behind the neck. Check this out:

iK5cgQFPJ1k

This is what I do but sitting down.

[perfektion]

thats what I do then lol, still with the rack at my gym its not really a good option;/ bar at rest sits way behind the head!

[Credz]

I agree the bar at my gym sits pretty far behind my head as well. Hard to put a lot of weight on it and get it moving from that far back. I just go real light with it just to get blood rushing in there.

[perfektion]

Well, I got great news....and BADDD news.....

First off, I did get my goal of a 300 bench, when I picked that # I thought it was a LONGGG shot, but I did get it and im very happy about that! I do think I could have got 305 though.

And lastly, the huge disappointment........I was running up the stairs with camera in hand earlier today, and some how I fukin dropped the damn thing down all the stairs....Yep, It broke..................UNBELIEVEABLE this crap had to happen; so yeh, I dont have another camera, and im not about to drop another $200 on one.....So no finishing pictures, Im very disappointed about that....I am however going to buy a new phone in a week or 2 when I get my paycheck, and by then Ill be on phase 2, my cut that is much needed.

[Synapsin]

Aww, sorry to hear about the camera issue, but good work on the bench! Maybe you could ask a friend to use their camera for a day?

[perfektion]

^too late for that, didnt see ur msg ;/ my pics were due on the 2nd...Ill get some up when I start my cut and every few weeks after that..



And I got some good news again today..I did max out today on deadlift and I lifted 560 perfectly, and without a struggle!!Was prolly good for 5-20lbs more, but wanted to stop while I was ahead, did a bunch of warmups and it was damn hot.

[Synapsin]

Wow, NICE deadlift! And espcially without hitching or anything, congrats.

[perfektion]

^ Thanks!


Guess I should update on my Mon/Tues workout, even though I didnt rly write much down..



chest/shoulder/tri

BB bench max attempts--took up a lot of time....did 1-5 min between sets, takin it slow to prevent injury!
135 x8
185 x5
225 x2
250 x1
275 x1
290 x1
300 x1
310 x0----maybe could have got 305
225 x9 + 135 x12 ---felt good!

machine shoulder press + standing machine side laterals superset

steated tri pushdown or seated dips---- dunno what its called

ez bar pushdowns


--didnt count sets or weight for the other stuff, and I may have done one other chest lift, not sure ><



tonight

reverse delt flys--warm up

Deadlift max attempts---took a while between sets also, prolly 1-5 mins, drank too much water
135 x5
225 x5
315 x3
405 x2
475 x1
525 x1
560 x1-----stopped while I was ahead, maybe could have done 5-20lbs more

machine wide t bar + hammer str standing shrugs superset

reverse delt flys

cable ez bar curls ( close/wide)
--did some pullups inbetween a few of those sets
1 arm cable curls




--I think ill try barbell squats tomorrow if my knees can take it, first time in a while though...

[perfektion]

goin back to my old log till I get my 'secret weapons'............link to it is below, if any of you want to follow:


http://forum.bodybuilding.com/showthread.php?t=121351271