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  1. #61
    Registered User cdevocht's Avatar
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    Originally Posted by llahhsoj View Post
    Looks like you still had a productive session even without the music. Enjoy your weekend man!
    But of course! I love lifting. These workouts have like no fluff @.@ Going to have some mean calluses after a couple weeks, doing DB rows on upper days and deadlifts on lower days.


    A1 Bench (wide) sort of a PR, kinda stretching it but, wide grip PR, my reg grip x10 set last week ago beats this.
    170x6
    170x6
    170x6
    170x6
    170x6
    170x6 Ahh can't think of the name. Final set I did a short pause, about 1 sec an inch off my chest, lowered to touch and pressed. (Ensures you completely stop the bar with your muscles, without any of the deceleration from setting the bar on your chest, or worse, bouncing. Harder than straight paused reps).

    A2 DB row
    75x10
    90x10
    90x10
    100x8
    105x8 old gym only went up to 105's. If I ever did close to 8 before they weren't half as clean as these. I still think being 20lbs lighter makes all my old PR's not compare anyways.

    A2 Pull Up
    8
    7
    7
    7 XD Still lame but consistently better!!

    B1 Seated DB shoulder press
    50x12
    45x12
    45x10
    50x8

    B2 BB curl
    45x15
    75x8
    95x5
    95x5

    B3 Dips
    15
    25x15
    20

    Treadmill incline walking, 12%-15% 15 min, 220 cal
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  2. #62
    Registered User cdevocht's Avatar
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    Late night update

    Day 45, I don't skip leg day.

    Enjoyed most of the day hiking and on the beach with the family & dogs.
    Didn't get back home until 9:30, made the gym by 10pm, done by 11:15

    Timed squats set the pace tonight.
    Goblet squat, I'll include my warmup today just so you guys have an idea of what I actually do. Goblet squats every time.
    50x12
    70x12
    leg swings
    Squat
    135x5
    185x5
    230x10 following this set, all squat sets 60 second rest between sets. It's pretty intense, I'm very happy this program includes cluster sets, I've done them before and they kick some ass.
    235x3
    235x3
    235x3
    235x3
    235x3

    Deficit DL, 3"
    135x5
    225x5
    325x8
    325x8
    325x8

    45#plate overhead lunges x 16

    seated calf raise
    45x25
    95x15
    single leg
    95x10
    both legs
    120x15 toes in
    120x15
    120x10 1 sec pause halfway up, then completing rep
    45x50

    hanging leg raise
    15

    Ab wheel kneeling
    12
    12
    12

    wood chopper
    60x12 each side

    Wew, great for how late it was.
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  3. #63
    Registered User emergency's Avatar
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    Is that another PR I see? couple of great updates. also when you get a chance get over to the MT store and get a review up for PhosphaMuscle based off your experience so far. Thanks!
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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  4. #64
    Registered User cdevocht's Avatar
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    Originally Posted by emergency View Post
    Is that another PR I see? couple of great updates. also when you get a chance get over to the MT store and get a review up for PhosphaMuscle based off your experience so far. Thanks!
    Squats were good, I think damned near everything these days is. Some lifts are very close to all time highs, ie shoulder pressing, dips are catching up to where they once were.
    I can certainly do that though, yep!

    Today was pretty unreal.
    Day 46

    A1 Bench
    190x4
    190x4
    190x4
    190x4
    190x4
    190x4
    190x4
    190x4 Well....this volume with this specificity to flat benching...continues to increase my bench. Good stuff. Maybe my chest wont disappear entirely during this cut.

    A2 DB row (different angle, on flat bench this time, was on the db rack before)
    50x12
    80x12
    80x12
    85x10
    90x8

    Not 100% sure where these came in but Sven Press
    20x10
    20x10

    B1 Pull up
    8
    8
    7
    7

    B2 DB shoulder press, seated
    40x12
    50x12
    50x12
    55x10
    60x8 I had Barely got 50x12 last upper day, had to drop weight for the 2nd set. Today it was tough but clearly improved from last workout

    dips
    20
    20

    seated db curl
    30x12
    35x10
    35x10
    35x8

    Push up
    10

    Stairmaster intervals @ 16 , 15 min 280 cal

    Looking leaner, lifting heavier. Say whaaaat.
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  5. #65
    Registered User cdevocht's Avatar
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    Day 47, some easy cycling 12 min
    Recap for previous weeks calories

    2506 upper
    2815 lower
    2590 upper
    2150 rest
    2941 lower
    2650 upper
    2329 rest day

    (AVG 2569) Roughly 270g protein, 50-70g fat, carbs 150-300

    Day 48, carb day!
    Lower

    Damnnn Jonnie Candito, Week 2, lower day 2 is serious business. Dem squats.
    135x5
    185x5
    225x3
    235x10 (Max reps 10, hitting 10 is ideal, less would be compensated by making the following sets easier, this was very tough.)
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3 10 sets of 3, subtract 10 pounds from 10 rep set and 60 second rest between all sets.
    First two sets sucked, was still drained from the 10 rep set, after that they were really solid.
    I again have to express my love for cluster sets, people look at you like wtf is wrong with you. Ever hear of HIIT being likened to weightlifting? if you're ever unsure about that statement do some cluster sets of squats with 30-60 sec rest, you'll be a believer. Sweating, breathing hard, dizzy, grinning!

    Deficit DL 3"
    135x5
    225x5
    315x8
    315x8
    315x8 Backed off the weight a tad, I see my next lower day calls for 3-6@375
    Also forgot chalk, could barely hang on after squats. Did not have to use the straps though!

    Leg ext.
    110x8
    120x8
    120x8 toes pointed and short pause @ top

    back ext
    10
    25x8
    25x8

    seated calf raise
    95x16
    145x12
    180x8

    Hanging toes to bar
    13 into knees to elbows x10
    10 " "x10
    10 " "x10

    Standing calf raise
    120x12
    120x12

    Pallof Press
    40x10
    60x10 each side

    Jogging outside
    10 min

    Also store review is up =)
    Last edited by cdevocht; 04-23-2015 at 12:23 AM.
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  6. #66
    Registered User cdevocht's Avatar
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    Day 48
    a.m. cycling, 5 intervals 25sec all out 50s rest short warmup/cd


    pm
    Bench Press
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    ..............

    DB row
    75x10
    95x10
    100x8
    105x6

    Seated DB shoulder press
    40x10
    55x10
    60x8
    65x6 Picked a bit too heavy of a weight here. Shoulda stopped at 4 or 5 reps but...too stubborn. Grinded the last two up.

    Pullup
    9 was going for 10-8-6
    8
    6

    machine preacher curl
    120x12
    120x12
    120x12

    single arm cable tricep extension
    60x8

    cable triceps - rope attachment (attached at bottom, pulling from behind to overhead)
    80x10
    80x10

    stairmaster 5 min

    pec dec, unilateral
    130x10
    130x10
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  7. #67
    Registered User cdevocht's Avatar
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    Day 50

    Bench Press wide
    165x6
    165x6
    165x6 ....you idiot, was supposed to be sets of 175
    175x7
    175x6
    175x7

    Intended 175x6x6 = 6300 pounds of volume, since I undershot the weight for the first couple sets
    I added two extra reps on 175 which brought me up to 6470, one would have sufficed but eh =) I like to push the last set a little.

    DB row
    85x8
    100x10
    105x8 (tied PR)
    110x6


    Pullup
    10
    7 missed 8th rep :*(
    6
    Chin up
    8

    Dips
    12
    25x10
    25x10

    BB curl
    65x12
    65x12
    65x12

    Pec dec, unilateral
    120x12
    120x10

    pec dec rear delts
    120x12
    120x12

    jump rope
    intervals 4 min, easy jumping then double unders or high knees for the intervals

    stairmaster 10 min @ 10-11 160cal

    edit gym's scale is down. Kinda important to tracking progress but hopefully it's back soon. Should still be losing weight and well....Going to keep pushing the weights until they wont go up anymore. I can't get enough of these gains!
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  8. #68
    Registered User llahhsoj's Avatar
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    Is the 110 x 6 DB Row a PR? Looks like you did have a killer session above man.
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  9. #69
    Registered User cdevocht's Avatar
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    Originally Posted by llahhsoj View Post
    Is the 110 x 6 DB Row a PR? Looks like you did have a killer session above man.
    Everything in red is a PR/rep PR!!

    Oh man, today the weights felt Heavy. I wasn't super hungry yesterday so I figured I'd save a couple extra calories for today, probably a mistake.

    Candito Week 3 - Linear Max OT phase
    Squats
    Goal 3 sets @250x4-6
    135x5
    185x5
    225x3
    250x5
    250x6
    250x6


    Deficit DL 3"
    135x5
    225x5
    315x5
    375x6
    375x6

    I recall my best ever deficit DL being 385x3 This is significantly better.

    ---- No accessory work --- cmon now.
    seated calf raise
    45x25
    95x15
    140x8
    175x8
    175x8
    175x10

    Dragon Flag ---> into lying leg raise
    6 --> 15
    5 --> 12
    5 --> 12

    treadmill incline 15 for 15 min = 250 cal

    199 today! Been nearly 3 weeks and 3 pounds down @ the current average 2600 calories with 15 minutes of cardio. That was a fantastic guess for calories.
    Weights are gonna get heavy from here until the cycle starts over after week 5.
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  10. #70
    Registered User emergency's Avatar
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    killing those PRs in here big time, great stuff brother
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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    Originally Posted by cdevocht View Post
    Everything in red is a PR/rep PR!!

    .
    That is what I figured. You are getting a lot lately.
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  12. #72
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    Originally Posted by emergency View Post
    killing those PRs in here big time, great stuff brother
    Thanks!! Workin hard at it
    Originally Posted by llahhsoj View Post
    That is what I figured. You are getting a lot lately.
    Yep, it took just about a whole year to get back to peak strength after the physique show last June, but I also tried to stay lean so it was really slow goin. In hindsight lack of good programming and lack of recording nutrition ...well has hindered my progress plenty over the years. I think I'm onboard for good now, considering I want optimal results not mediocre results. My bulks were too aggressive and my diets much more so.

    So now we're putting up new numbers weekly. It seems agonizingly slow losing a pound a week but as long as strength isn't plummeting (clearly it's not) I'm good with that! (I understand PA isn't typically used for cutting but...so far so good. Coming to the end of my run the hunger is more than manageable, I don't really notice anything significant at this point with regards to hunger)

    Competitions can be great but I don't have any "deadline" this year so I can take as long as I need. So the goal being not to take this cut too far and then reverse diet, would be great if I could head towards a 1250 total in the coming year. Guessing I'm around 1070 now.

    Today I took the dogs out and got some sun

    Did 7 hill sprints, walking between 5 sets, jogging 2, +jogging cooldown total time 19 minutes.
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    Bench

    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    Hey if you find something that works.....better stick with it while it works.

    Svend press
    20x10
    20x8

    DB Row
    105x6

    110x6
    110x6(tied pr)


    Seated DB shoulder press
    50x6
    60x6
    60x6
    60x6

    Pullup
    6
    25x5
    25x5 I think 7 or 8 would be PR territory @ +25
    6 (haha these felt so easy after weighted)

    BB curl
    45x12
    65x10
    85x8
    85x8
    85x8

    pushup & squeeze
    12
    10
    10

    Stairmaster intervals@12 = 240 cal
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  14. #74
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    Originally Posted by cdevocht View Post
    Thanks!! Workin hard at it

    It seems agonizingly slow losing a pound a week but as long as strength isn't plummeting (clearly it's not) I'm good with that! (I understand PA isn't typically used for cutting but...so far so good. Coming to the end of my run the hunger is more than manageable, I don't really notice anything significant at this point with regards to hunger)

    .
    Losing weight that slow can be really frustrating but is the best way.
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    congrats on lots more red in here keep killing brother!
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    Originally Posted by llahhsoj View Post
    Losing weight that slow can be really frustrating but is the best way.
    Originally Posted by emergency View Post
    congrats on lots more red in here keep killing brother!
    Good to have you gentleman back, it was lonely in here a for bit :P

    Today's 20 min cycling
    That's it!
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    Originally Posted by cdevocht View Post
    Good to have you gentleman back, it was lonely in here a for bit :P

    Today's 20 min cycling
    That's it!
    are you starting to get down to the final doses of the PA?
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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    Originally Posted by emergency View Post
    are you starting to get down to the final doses of the PA?
    Yeah looks to be about 3 days remaining =(

    Today's workout consisted of......two..yes two whole "working sets". Believe it or not I actually made it through this one.
    Squat ---warmup ---> 255x4-6
    Deadlift ---warmup --> ___ x8
    Sarcasm aside I think for good reason, next squat session is going to test me. You'll see.

    So here's what went down.

    leg swings goblet squats
    Squats
    135x8
    185x5
    225x3
    255x2
    275x1 belt
    255x6 belt
    Easily coulda 1RM PR'd today but I just wanted to go a bit heavier so the work set didn't feel like hell, worked out great.
    135x10

    Deficit DL 3"
    135x5
    225x5
    315x3 managed double overhand for the first rep atleast not the following :>
    335x8 Damnnn that felt EASY.

    Superset
    Seated calf raise
    90x15
    135x10
    180x5
    180x5
    180x5
    !!!

    Kneeling ab wheel
    15 tied pr
    12
    10

    hanging leg raise (obliques)
    8 each side
    7 each side Actually managed toes to bar on this set, was kind of intense.

    Treadmill, incline walking, 13 min, 2 x 1 minutes jogging = 230 cal

    scale is dead again?!?? c'mon :*(
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    Day 56 (still 3 days left, must've skipped dosing on 3 rest days)

    So, isn't it boring doing the same thing over and over? No. I'm much happier with results than having a fun workout with different exercises and not enough specificity, or ability to track progress because of how varied things can get.

    a.m. cycling 18min


    All supersets today

    P.M

    A1 Bench press (wide)
    45x10
    95x10
    135x6
    175x5
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4


    A2 one arm DB row
    60x8
    90x5
    110x6
    115x6
    115x6

    80x10

    B1 seated DB shoulder press
    40x10 (i lied, standing for this set, was busy in the gym, rest were seated)
    60x6
    65x6
    60x6

    B2 Pullup
    6
    25x6 couldn't keep up 6 for all 3 sets
    25x5
    25x4

    C1 BB curl
    65x12
    65x10 wide
    65x10 narrow
    65x10 narrow

    C2 dip
    15
    25x12
    20

    stairmaster intervals 5 min


    #@$% scale said 124 pounds. Became an elite powerlifter overnight. Would really like it to be functioning so I can make sure weight loss is in check..... Hoping for 198 thereabouts.
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    man you are going to finish this strong and lots of PRs bro!
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    Originally Posted by emergency View Post
    man you are going to finish this strong and lots of PRs bro!
    He is definitely killing it with all of these PRs.
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    Originally Posted by llahhsoj View Post
    He is definitely killing it with all of these PRs.
    It's rather remarkable I daresay!

    Read a circuit article today, figured what the hell why not. Didn't want to sprint to save my legs a little for tomorrow, I believe this was a better choice

    time (seconds) exercise intensity
    0-30 Jump Squats 10
    30-90 Walk Around/Recover 2-3
    90-120 Burpees 10
    120-180 Walk Around/Recover 2-3
    180-210 Mountain Climbers 10
    210-270 Walk Around/Recover 2-3
    270-300 Jumping Lunges 10

    X4

    =8 working minutes, 16 resting
    worked out to about
    100 squats
    40 burpees
    260 mountain climbers
    108 jump lunges

    Pretty legit, rest could've been shorter.
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    Day 58.

    Whoa, didn't see that coming.

    Squats
    135x8
    185x5
    225x3
    255x3 no problem at all. Was a rep PR, then following sets superseded it.
    260x3 First rep was clean, I have NO idea what happened here but on the second rep I damn near failed it. Tried to get back into it for the 3rd rep, took 7 seconds about and might've not even hit depth on the last one because I was freaked out. Not counting this as a PR, this set was horrid.
    265x3, put on the belt just for a bit of extra confidence and this was easy as well.
    That just really messed with my head, phone (music) battery died after my last set so the rest of the workout just wasn't great. Don't get me wrong I hit my weights but not too enjoyable.

    Deficit DL 3"
    135x5
    225x5
    315x5
    345x6
    345x6

    hack squat
    +90x8
    +90x8
    +90x8

    Seated Calf raise
    45x20
    45x18 single leg
    45x17 single leg

    weighted reverse crunch (cables)
    40x20
    60x16

    Standing calf machine
    120x16
    180x8
    180x10

    Cable crunch
    120x20
    160x20
    195x16
    195x15

    stairmaster 5 min, was not into it, no music/audiobook just felt drained.
    Was out in the sun all day and hiking etc.
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    Another 2 PRs? Wowzers! You are killing it lately man. Keep up the great work!
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    After yesterday and being a bit behind on calories for the week I figured a carb day might fit in well here.

    Day 59

    Bench Press regular grip
    45x10
    95x8
    135x6
    175x5
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    Now...I was debating to add a rep next week to all sets or try for another 5 pounds. It's interesting because... an extra rep adds a TON of volume, but still calculates to about +5 lbs on a 1rm. Maybe if adding reps one should remove a work set.

    ie 175x6x6 = 6300
    175x7x6 = 7350
    175x7x5 = 6125 But that's lower :S
    VS 180x6x6 = 6480
    Food for thought. Mmmm food.

    There was more to the workout though.
    DB row
    60x8
    100x10
    100x10
    105x8
    110x6

    DB seated shoulder press
    40x10
    55x12
    55x12
    60x9
    60x7

    Pullup
    11!! Dang that number's going up quick.
    9
    8
    8

    DB curl
    30x12
    40x7
    40x7

    tricep extension bar - cables, palms up
    70x12
    100x10
    100x10

    Stairmaster intervals 15 min 270 cal.

    Phew, finally the scale works again. Weighed in at 199, expecting to be slightly heavier due to extra carbs today, might be on track, couple more days of measuring should give me a better picture of how to proceed, may need to drop 100 cal per day. been at 2570 about for 4 weeks now.
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    Originally Posted by cdevocht View Post
    Now...I was debating to add a rep next week to all sets or try for another 5 pounds. It's interesting because... an extra rep adds a TON of volume, but still calculates to about +5 lbs on a 1rm. Maybe if adding reps one should remove a work set.

    .
    Adding another rep wouldn't be that much more volume IMO. I'm not used to training in that rep range though.
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    lots of great PRs I say you add another rep next week and see how that goes for you
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    Originally Posted by llahhsoj View Post
    Adding another rep wouldn't be that much more volume IMO. I'm not used to training in that rep range though.
    +1050 pounds vs the 5lb increase of +180 for the 6x6-->6x7 sets
    +2050 pounds for the 10 sets of 3-->4 vs +150
    pretty monumental if you ask me @.@

    Originally Posted by emergency View Post
    lots of great PRs I say you add another rep next week and see how that goes for you
    Might give it a shot anyways!


    Today I meandered down to the track

    ran a 400m then
    4-5 100m sprints. Unless it was 84m. Was around mid to high 11's. 11.6 sec etc so that's fairly quick for a 100m. Considering I'm not certain on the distance take that with a grain of salt, maybe I'm really slow. Ran between the two inside lines on the left straight stretch
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    Day 61, last day of PA . I stretched it out a lil from 56 We finished strong indeed.

    Lousy day but thank goodness for the gym. Feeling a lot better after these monstrous accomplishments.

    Squats
    135x5
    185x5
    225x3
    245x2
    265x3
    275x2
    Both top sets felt real heavy but I didn't use my belt (goal 265x3, 275x1-2)

    Deficit Deadlift 3" This...this reedemed my day.
    135x5
    225x5
    315x4
    365x2
    390x3
    410x3
    Goal was 390x3 and 410x1-2 Two felt so good I went for another, I honestly bet I could've pushed 5 or 6!! Can't wait to see how easy non deficit deadlifts feel whenever I decide to try them in the future. (Didn't go for 5 or 6 because next DL workout is 420 for 1-4, that I may take beyond 4 if possible)

    Superset
    A1 Glute ham raise
    6
    8
    10 ...oh, so this is a PR of sorts but using more leverage, setting up differently on the machine.

    A2 Abs on glute ham raise
    20
    25x15
    25x12 (yes 25# BEHIND the head. infront is cheating )

    Windshield Wipers
    16

    Calf press on leg press
    +360x15
    +450x12
    +450x12
    +450x12

    Incline Treadmill walking 3.6 mph @ 15 incline 270 cal.
    Last edited by cdevocht; 05-06-2015 at 08:26 PM.
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  30. #90
    Registered User cdevocht's Avatar
    Join Date: Jun 2012
    Location: Canada
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    Well, I have to say running PhosphaMuscle was an entirely enjoyable experience, thank you again MuscleTech, emergency, and llahhsoj. The first day or two was the only time I felt like muscle fullness was insane, beyond that I didn't notice anything out of the ordinary. So what was so great about it? If you've been following the log, for nearly the entire duration of PhosphaMuscle I've been hitting PR's and rep PR's just about Every day. Even the past four weeks while I've lost 4 pounds the numbers keep going up.

    The other factors that have a huge play in this of course have to do with actually tracking workouts, forcing progressive overload, tracking nutrition. So how do I know Phosphamuscle helped at all and it wasn't just better programming. Well! I have been doing Smolov jr. bench for the past 17 weeks!! I was struggling to put up an extra 5 pounds most weeks prior to Phosphamuscle. I did! I was probably eating close to 800-1000 calorie surplus but I did. Right now it seems much easier to throw 5 pounds on the bar, I suppose 145+5 is a larger % increase than 175x+5 but lets not forget I am now in a roughly 500 calorie deficit and I have never benched these numbers before, they are far beyond any old plateau's I had.

    I think this supplement can give that little boost that so many supplements promise but fall short on. If you buy this, while following a good program I believe you might progress a little bit faster. To expect a lot more of PA or any natural supplement is unrealistic. It's not a shortcut to skip tracking your workouts or food, these are always going to be the most effective things you can ever do, along with furthering your education on fitness and nutrition, and finding an approach that will work for you, for the long haul.
    I have to give it a 10/10 because...who doesn't like strength gains, I believe PA has helped my physique more than any other supplement I can currently think of, aside from the necessities like whey. (quite possibly surpassing creatine, maybe I was never a responder to creatine, who knows, I still take it every day)
    As long as you take supplements knowing they will probably only be that extra 5%, you will Not be disappointed with PhosphaMuscle.

    I will continue a workout log and provide a link to it (in this thread, once I create it), I'm hoping you all follow me over there! Always happy to share my thoughts on any questions you might have.
    I will continue taking PA in another form and see how that goes.

    I would like to get some final pics & measurements and stats up in here to compliment the review once I round up all that information.

    Might as well throw in one final workout

    Bench (wide)
    45x10
    95x8
    135x6
    155x6
    175x7
    175x7
    175x7 Spoto press this set. (pause rep 1" above chest)
    175x7
    175x7
    So I did add a rep this week as opposed to 5 lb's. I am also lowering the amount of sets by 1 to account for volume.

    DB row
    50x8
    85x8
    110x10
    110x10
    Too ambitious on this one. That was a little heavy for 10 reps and unfortunately bruised my hand(seems fine now though??) which kinda killed the last two sets AND my pullups :/
    110x8
    80x10

    Seated DB shoulder press
    40x10
    55x12
    55x12
    55x10
    60x8

    Pullup
    10
    10
    7 Just couldn't hang on, hand was throbbing

    Cable flyes
    60x10
    unilateral
    50x10
    50x10

    BB curl
    60x10
    70x10
    70x10

    elliptical
    15 min 220 cal
    Last edited by cdevocht; 05-07-2015 at 08:40 PM.
    Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
    Current-> Sponsored Clear Muscle Log http://forum.bodybuilding.com/showthread.php?t=165977921
    Anabolic State Review http://forum.bodybuilding.com/showthread.php?t=164318111&p=1296635871#post1296635871
    P.P.K. Blue Star Review - http://forum.bodybuilding.com/showthread.php?t=165104571
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