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  1. #1
    III-----III eddied27's Avatar
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    eddied27's More Muscle Madness journal

    I recently completed a review for Thermoloid which kept me focused and motivated like I've never been before. I had fun doing it. I kept pretty clean with my nutrition and my training was pretty focused throughout the 30 days of the review.

    I was selected to do an AMP + H.E.A.T review for Avant Labs and will hopefully be kicking that off some time in the next week or so. I understand the supply is being shipped this week. Really looking forward to it.

    I'll do my best to keep both log/reviews seperate in their content focusing on the training part here and the supplement review in the Supplement forum. Once I've started that review, I'll post the link here and in my signature.

    Anyway...let's get the show on the road...

    Age: 37

    Sex: Male

    Height: 5'11"

    Weight: 230

    Bodytype: Endomorph

    Training experience (as much detail as possible):

    Been training now since 2000. Went from 287 lbs. (Feb. 2000) to 202 lbs. ~ 16% bf in about 2 years using a variety of workouts, set/rep ranges, programs from (gulp) MH and M&F magazines...(hey they got me started on the road so I can't knock them).

    Gained some weight back to around 257 (some good muscle development mind you) in October 2004...still training yet diet sucked...got serious again April of this year...did HST routine (twice)...became member here right around April this year...used many exercise suggestions from these forums. I've been heavy all my life and only seriously got into lifting since summer 2000.

    I really feel like my training has taken off the last 6-8 months or so. Primarily because of everything I've learned about training, nutrition and supplements from members of these forums. I feel like I've really hit my stride which is what made me apply for the Thermoloid review.

    Current Training Schedule / Protocol (as much detail as possible):

    http://www.spytechonline.com/shsht/index.htm
    http://forum.bodybuilding.com/showthread.php?t=223462

    I've been following Spytech's training for about a couple of months and I'm looking forward to doing his SHSHT routine. I've already done the Active Recovery part of the training and today was my second day of the Baseline phase of the program.

    Cardio Schedule/Protocol (as much detail as possible):

    Currently...30 min. light intensity; if I'm up to it after I lift.

    Current supplements (exact brand/product name):

    Higher Power Whey
    Higher Power Green Tea Extract (will not be taking with AMP + H.E.A.T)
    Higher Power Multivitamin
    NOW L-Arginine and L-Ornithine
    PrimaForce ALA
    PrimaForce CLA
    Fish oil
    MRM BCAA+G

    Current Diet (as much detail as possible):

    High protein, moderate carbs and moderate fats. I use www.fitday.com to track my calorie intake. I've been dilligent about updating my food log lately because I think my calorie intake has been too high recently.

    Short Term Goal:

    Lose weight, lose fat and continue to build muscle - get from 230 to around 210-220 @ ~ 10-15% bf (currently at ~20%). If I lose fat and stay in the 220's...all the better. The fat loss is more concerning to me than the weight.

    Long Term Goal:

    Continue to build muscle while maintaining low body fat%

    Supplement history (as much detail as possible):

    Varies..I've tried Hydroxycut, Lipo-6, Sesathin, Sesalean, Lecithin, flax oil, etc., etc. I'm married with a couple of kids so it's tough to negotiate funds for supplements. From the research I've done, I think I have a solid supplement regime at this point.

    As I mentioned in the beginning...this is my first training log. I'm confident this will be a solid log and it will keep me focused. I understand the importance of these logs/reviews so if you see anything missing, any suggestions, feedback/criticism...fire away.

    I'm going now to take some "before" pics and I'll post them when I'm done along with today's training.

    Until next time....Ed
    Thy will, not mine, be done.....

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  2. #2
    III-----III eddied27's Avatar
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    Baseline - Chest/Shoulders/Triceps

    Incline DB Chest: 80x6 85x4 80x4 80x4
    Decline BB Chest: 195x6 200x5 200x5
    DB Shoulder Press: 60x5 60x4
    Smith Shoulder Press: 160x4
    Side Laterals: 30x5 30x5
    Rear Laterals: 35x6
    Skullcrushers: 75x6 80x4
    DB Tricep Ext.: 85x4 85x4
    CGBP Smith: 160x3

    Cardio: 30 min. low intensity on the bike

    Comments: Felt really strong today. I had to resist lifting more because the Baseline phase calls for all sets to end 1 rep short of failure. I'm still getting used to the program so I keep in touch with spytech and his thread for guidance. Hopefully, he'll check out my progress as I go along.

    Pics are below...just took them about 20 mins. ago. I'm hoping to lose some of the extra fat with the help of theAMP + H.E.A.T stack.

    Comments/suggestions most definately welcomed. Until next time...Ed
    Attached Images
    Thy will, not mine, be done.....

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  3. #3
    Building a better ME! :) dads01dream's Avatar
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    Hey Ed,

    Looks like the start of a great journal! I'm in about the same boat as yourself, just change your name to Mike, remove almost all chest hair and you've got me in a nutshell!! hahahaaa

    Keep motivated and I look forward to reading of your progress, take care!!

  4. #4
    III-----III eddied27's Avatar
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    Originally Posted by dads01dream
    Hey Ed,

    Looks like the start of a great journal! I'm in about the same boat as yourself, just change your name to Mike, remove almost all chest hair and you've got me in a nutshell!! hahahaaa

    Keep motivated and I look forward to reading of your progress, take care!!
    Thanks Mike! When I took the pics, I realized it was time for a trim. I never really got comfortable with being hairless on my chest when I did it a couple of years ago.

    I plan on keeping motivated...thanks again.
    Thy will, not mine, be done.....

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  5. #5
    C6H13NO2 pu12en12g's Avatar
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    Very detailed ! Looks like you are off to a good start !

  6. #6
    III-----III eddied27's Avatar
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    Originally Posted by pu12en12g
    Very detailed ! Looks like you are off to a good start !
    Appreciate the comment...I found what helped me most were the detailed logs/reviews/threads on these forums; which is what kept my interest in spytech's thread and some of the nutrition focused threads like HalleluYAH's Carb Cycling thread. I knew if I did one of these that I would need to give back the same detail as was provided for me.

    I would expect that I be held accountable for that detail or kindly reminded when I've been slacking off. I've seen your posts on these forums before... pu12...and have come to respect your comments so I'd expect sincere, critical feedback from you and others.

    I only hope to get useful and productive feedback to my log, my training and my nutrition. Thanks again....Ed
    Thy will, not mine, be done.....

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  7. #7
    III-----III eddied27's Avatar
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    Baseline - Back and Biceps

    Smith Rows: 155x6 165x5
    CG Pulldowns: 150x5 150x5
    Assisted Chins: 90x6 90x6
    Seated Cable Rows: 160x6
    Rack Deadlifts: 345x4 360x4
    Smith Shrugs: 160x5 160x5
    EZ Curls: 80x6 85x5
    DB Hammer Curls: 40x5 40x4.5
    Cable Curls: 120x6 140x4

    + stretching

    Cardio: low intensity for 25 min. at level 8 on the elliptical.

    Comments: Felt good on all lifts except shrugs. For some reason, I get a funny twinge across my traps when I first start doing this exercise. Could be it's been a while since I've done this move. Otherwise, all weights done one rep short of failure. I can't wait until I hit Rack Deadlifts in about 2 weeks. I felt really strong on the move and hope to get 400 then. I have one more day of Baseline work (Legs) tomorrow and then its into the Load phase of the program on Friday. Looking forward to it.

    Ate well all day today. Still waiting for my AMP + H.E.A.T. stack to assist in losing some fat around my midsection.

    Until next time...Ed
    Thy will, not mine, be done.....

    "Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
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  8. #8
    III-----III eddied27's Avatar
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    Baseline - Legs

    Smith ATG Squats: 180x4 185x4 190x3
    Angled Leg Press: 700x5 700x5
    SLDL: 300x3 300x3
    Calf - Toe Presses: 360x6 380x5 385x5
    Calf - Seated Angle Press: 80x5 82.5x5

    + stretching

    Cardio: None today.

    Comments: Felt good today on all exercises. I switched up on my calf exercises from Seated Raises and Smith Raises to the two above. I do calves with an ~15sec. static hold before I press the weight on all reps. I just feel with the above two exercises that I get a much better stretch. My Load week starts Friday where I'll be adding a set to all exercises and do that set to failure at the end.

    That's about it for now....hey Reggie, HumorMe....

    Untile next time...Ed
    Thy will, not mine, be done.....

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  9. #9
    III-----III eddied27's Avatar
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    Load - Chest, Shoulders and Triceps

    Incline DB Press: 85x6 90x6 95x3 90x3 85x4
    Decline BB: 155x6 160x5 160x6 160x6
    DB Shoulder Press: 60x6 65x4
    Smith Shoulder Press: 160x3 150x4
    Side Laterals: 30x6 30x6
    Rear Laterals: 40x6 40x6
    Skullcrushers: 80x6 80x5
    DB Overhead Extension: 85x6 85x4 80x6
    CGBP Smith: 150x3 140x4

    + stretching

    Cardio: None...slacker...

    Comments: Didn't train Thursday or Friday...was busy with work, etc. both days...had a tremendous day Friday...tough to top...

    Started Load week of program today and couple of things went on. Felt really anxious when I got to the gym...nervous almost..not taking a thermo so it was natural...real jumpy. Well...it did a couple of things. I broke one of the cardinal rules of training. I tried forcing the progression of weight before I should have ever thought of doing so...which in turn negatively effected a few of my lifts.

    The jump to 95 on my Incline Press should never have been attempted as you can tell from my next two sets (90x3 85x4). That was one...the nervous energy was subsiding so I felt good on all my lifts in my Decline. Well...then I got the "He-man complex", coupled with the nervous energy, and I should have never done 65x4 on DB Shoulder Presses because it wasted me on the Smith Presses (TT-160x3; LT-160x4). I re-focused and got back what I have learned the last few months: slow progression (2.5 lbs. increases if need be) and "it's a marathon not a sprint"; which made the rest of my work focused, with good form and not rushing anything.

    My impatience early on though effected my Tricep work; mainly on the CGBP Smith (LT-150x3; TT-150x3). Anyway...lesson learned. Back to it tomorrow.

    My diet is going well...had my cheat meal last night (cheeseburger with waffle fries ) and were they good boy...topped it with an ice cream sundae afterwards. Can't leave Friendly's without a sundae. Back on program today eating-wise. Still waiting on the shipment of AMP + H.E.A.T stack although, given today...tough to know what a thermo would do now....j/k. Looking forward to the review...

    Until next time...Ed
    Last edited by eddied27; 01-07-2006 at 12:27 PM.
    Thy will, not mine, be done.....

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  10. #10
    III-----III eddied27's Avatar
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    Load - Back and Biceps

    Smith Rows: 170x6 175x5 165x5
    CG Pulldowns: 155x6 155x5
    Assisted Chins: 80x6 75x5
    Seated Cable Rows: 170x5
    Rack Deadlifts: 365x3 370x4 375x3
    DB Shrugs: 75x6 80x5
    EZ Curls: 85x6 90x4 85x5
    DB Hammer Curls: 40x6 45x4 40x5
    Cable Curls: 140x6

    Cardio: 35 min. - low intensity (15 min. bike; 20 min. elliptical @ 9+ METS)

    Comments: Workout was good throughout...kept my need to progress weight in check which helped in keeping good form and controlled negatives. Felt good on all lifts. No nervous energy today so that was good. Cardio was good as well...I'm liking this program so far...

    Eating has been pretty good last couple of days...no real "dirty" eating...loved the PATS win last night...whenever they win it brings a smiley face and wonderful dreams

    Until next time....Ed
    Thy will, not mine, be done.....

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  11. #11
    III-----III eddied27's Avatar
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    No training today...just thought I'd post to keep myself focused. Lost a battle last night with a pint of Ben and Jerry's Chubby Hubby so I need to repent...oh so yummy though and yes...the pint was 1320 kcals...yikes!!!!

    Anyway...back to training tomorrow...had an unbelievable day today...woke up in good spirits and those spirits kept with me all day...could not have wanted things to go any differently than they did today. I only hope to have more days like today with some slight logistical changes hopefully in the future....

    That being said...until next time...Ed

    Oh...last thing...just got word that my AMP + H.E.A.T review will be starting soon...shipping to take place this week. Thank you Avant Labs for the opportunity!!! Stay tuned!!
    Thy will, not mine, be done.....

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  12. #12
    beautifully broken spytechs_wife's Avatar
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    hey eddie!

    what flavor is chubby hubby? sounds wonderful! glad to hear you had a good day today, i bet it was the sugar from that ice cream!

    clare
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  13. #13
    III-----III eddied27's Avatar
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    Originally Posted by spytechs_wife
    hey eddie!

    what flavor is chubby hubby? sounds wonderful! glad to hear you had a good day today, i bet it was the sugar from that ice cream!

    clare
    CHUBBY HUBBY

    Fudge-Covered Peanut Butter-Filled Pretzels in Vanilla Malt Ice Cream Rippled with Fudge & Peanut Butter

    YUMMY!!!!! I'm a peanut butter/chocolate freak....

    It may have been partly due to the sugar part early on but trust me...it had little to do with the kind of day I had the rest of the day...
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  14. #14
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    Originally Posted by eddied27
    CHUBBY HUBBY

    Fudge-Covered Peanut Butter-Filled Pretzels in Vanilla Malt Ice Cream Rippled with Fudge & Peanut Butter

    YUMMY!!!!!
    oh what i wouldnt give to let myself have that! YUM!
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  15. #15
    III-----III eddied27's Avatar
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    Originally Posted by spytechs_wife
    oh what i wouldnt give to let myself have that! YUM!
    BTW...your hubby is the inspiration for this training journal....my first.

    In keeping up with his thread, it reminds me that a good man is always lead by a great woman...

    I just hope now he doesn't look to kick my a** for saying so....
    Thy will, not mine, be done.....

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  16. #16
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    Originally Posted by eddied27
    BTW...your hubby is the inspiration for this training journal....my first.

    In keeping up with his thread, it reminds me that a good man is always lead by a great woman...

    I just hope now he doesn't look to kick my a** for saying so....
    haha. I am glad that I can inspire you - I just try to lift heavy stuff You are right about the good man, great woman thing...she keeps me in check

    Anyhow, your workouts are looking great - you got some good strength to work with

  17. #17
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    Originally Posted by eddied27
    BTW...your hubby is the inspiration for this training journal....my first.

    In keeping up with his thread, it reminds me that a good man is always lead by a great woman...

    I just hope now he doesn't look to kick my a** for saying so....
    thanks for the compliment eddie! that means a lot
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    Yesterday's (1/10) training

    Load-Legs

    ATG Smith Squats: 190x4 195x4 200x3 190x4
    Angled Leg Press: 700x6 710x5
    SLDL's: 305x4 315x3 305x4
    Calves - Toe Presses: 400x6 420x6 430x5 430x4
    Calves - Angled Presses: 90x5 85x5 85x4

    + stretching

    Cardio: None today.

    Comments: Workout went well today. Legs felt strong on pretty much all moves. I'm doing squats in the Smith for now. I wanted to move back to squats in the squat rack but want to finish this routine first then move back to doing squats in the rack...possibly box squats which I've never done before.

    Diet is going well...feel really lean lately so I'm thinking the routine is working. I'm really primed for the AMP + H.E.A.T supply being sent to me for review. I think it will kick my fat loss into overdrive...can't wait.

    Until next time...Ed

    Hey Reg....
    Thy will, not mine, be done.....

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    Originally Posted by spytech
    haha. I am glad that I can inspire you - I just try to lift heavy stuff You are right about the good man, great woman thing...she keeps me in check

    Anyhow, your workouts are looking great - you got some good strength to work with
    Thanks for the thoughts. The routine is really starting to take shape. I have one more Load day and then it's off to Overload on Friday. I'm not too sure about the "good strength to work with" comment though.

    I'm trying to stay focused on slow progression these days. I wasted the first 2-3 years of training on frankly garbage routines. I guess sometimes you have to learn the hard way. Being on these boards since April 2005 has done wonders for my development.

    Thanks again...Ed
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    Load - Chest, Shoulders and Triceps

    Incline DB Press: 95x4 90x5 90X5 90x6 95X4
    Decline BB: 165X6 165X6 170x5 170X5
    DB Shoulder Press: 65x5 60X6
    Smith Shoulder Press: 150x3.5 140x4
    Side Laterals: 35x6 40x4
    Rear Laterals: 45x5 45x5
    Skullcrushers: 85x5 85x4
    DB Overhead Extension: 90x5 85x4 85x4
    CGBP Smith: 140x3.5 130X3.5

    Cardio: None today

    Comments: Weird day today. Got to the gym and there weren't alot of people around so I asked for a spot for my very first set of Incline Presses...a guy I know...and he didn't do so well which threw my form all off. The 95x4 was real sloppy but I'll keep it hoping to get it with better form next time. The 95x4 at the end was with better form and a better spotter to help get the 4th rep which I fatigued.

    I also found my Smith Presses faltering in weight. This is the second time I've had to decrease the load from the last time which I'm not sure what it's telling me. Am I exhausting too quickly in my DB Presses that I don't have anything left for the smith? I'm not sure. In my Baseline set of smith Presses, back on 1/1, I was able to get 160x4. I'm going to check with spytech on this one. The same thing happened (again for the second time) on my CGBP at the end. I got 160x3 on 1/1 and today I was 130x3.5. My triceps were exhausted.

    I also need to be careful with my shoulder. I'm just getting strength back the last month after PT and I don't want to mess it up again. Anyway..tomorrow starts the Overload week and I'm looking forward to that to kick off an awesome day...

    Until next time...Ed
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    Yesterday's (1/13) training

    Overload - Back and Biceps RP=rest-pause

    Smith Rows: 180x6 185x5 (*)
    CG Pulldowns: 160x6 162.5x5 155x6-2-2 RP
    Assisted Chins: 70x5 80x6-3-2 RP
    Seated Cable Rows: 170x7-4-3 RP
    Rack Deadlifts: 385x3 385x2
    DB Shrugs: 85x5 80x7-4-3 RP
    EZ Curls: 90x6 95x4 85x7-4-4-2 RP
    DB Hammer Curls: 45x5 35x8-5-4-3 RP
    Cable Curls: 140x7-5-4-2

    + stretching

    Cardio: 30 min. elliptical @ 8.5-9 METS

    Comments: Overload introduces rest-pause into the routine (*except for Smith rows and Rack Deads) to really overwork the muscle before going back to the Active Recovery week of the program. This was the first Overload day. Most, if not all, lifts felt pretty good. Took me a couple of exercises to get back into the swing of rest-pause...couple of exercises started with too heavy of weight (except Hammer Curls; really wanted to work the bi's on this move) and instead of dropping the weight, I rest-paused 4 times instead of 3 to get into the rep range. Not recommended by the way...because the key to rest-pause is a slow negative with good form; which I was sloppy on a couple of exercises as a result of the starting weight being too high. I'll adjust though.

    Diet yesterday was not too "clean" as the day went on but I wouldn't have had yesterday go any differently ...it was truly a remarkable day...

    NOTE: I started my AMP + H.E.A.T STACK this morning...I'll be starting my review in the Supplement forum shortly...thank you AVANT LABS for the chance to review your product!!!
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    Overload-Legs
    RP=rest-pause

    ATG Smith Squats: 210x4 210x2.5 200x4 200x3 190x3 190x4 195x3 195x3
    Angled Leg Press: 720x4 710x4 700x6 710x5 710x4 700x5 - 655x6-3-2 RP
    SLDL's: 325x3 325x3 315x4 315x3
    Calves - Toe Presses: 540x6 590x5 590x5 / 540x6-3-2 RP
    Calves - Angled Presses: 110x6 120x6 120x5 / 110x6-3-1 RP

    + stretching

    Cardio: None today.

    Comments: Lifts were real strong today. I switched up the exercises for calves. Before today...I was doing 15 second static holds at the bottom of each rep before moving the weight. I wasn't happy still doing that so I increased the weight on both exercises, did the move normally with control and then did a 10-15 second pause on the last rep of the last set on each exercise. I'll keep it this way for the remaining 4 weeks of this phase of the SHSHT routine.

    I also have to note that I did something today that tells me that I've learned a great deal from these boards. I've been training now for the past 4 years with some success until April 2005 when I joined these boards; which made my training, in terms of muscle development, take off. Prior to April 2005, I would foolishly throw around weight that I had no right lifting and when my body would try and tell me something...I wouldn't listen.

    Well...today the training called for 5 sets of SLDL's. When I finished my 4th, I felt a slight, faint twinge in my lower back. It left quickly but when I approached the bar to do the 5th set, it came back just enough that....I STOPPED AND DIDN'T DO THE 5TH SET!!!! That may not sound like much to those reading this but that is somewhat big for me. I know for a fact that had I even attempted that 5th set (which I would have done before April 2005) it would have likely not turned out good.

    Until next time...Ed
    Last edited by eddied27; 01-15-2006 at 07:24 PM.
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    Did some comparing....

    Had a little time to kill so I looked back on some old logs I kept on Excel and noticed some pretty nice changes...I think.

    Criticisms, suggestions always welcomed....

    Lifts:

    Leg Presses:
    11/21 700x4
    Today 720x4

    Rack Deadlift:
    12/2 345x6
    1/13 385x3

    ATG Smith Squats:
    12/14 160x7
    Today 210x4

    Cable Bar Curls:
    12/10 120x10
    1/13 140x7

    SLDL's:
    12/14 295x5
    Today 325x3

    You know...I really don't know if the lift changes are really significant or not. What I do know though is that I keep good records and approach my training honestly...so for me...I'm happy with having seen these changes in me and I know someone else is happy with me just the way I am...

    Until next time...Ed
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    I'd say you may be able to "push" yourself a little more on leg routines. Your squats have come along nicely (4-6 is a good rep count), perhaps if you hit leg press & extension together with some strong Hammy work you'll see some great gains in a couple of months.

    You mentioned you keep records on excel.... could you share a blanket sheet with me? I'd like to keep more accurate records too (I'm getting older and my mind may be failing me ).

    Keep up the great work!

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    Originally Posted by dads01dream
    I'd say you may be able to "push" yourself a little more on leg routines. Your squats have come along nicely (4-6 is a good rep count), perhaps if you hit leg press & extension together with some strong Hammy work you'll see some great gains in a couple of months.

    You mentioned you keep records on excel.... could you share a blanket sheet with me? I'd like to keep more accurate records too (I'm getting older and my mind may be failing me ).

    Keep up the great work!
    Thanks for the feedback...I agree on the pushing myself. I plan to in the upcoming weeks. When I saw the two numbers on the Leg Press, I wasn't real pleased with the progress in weight. I'll take it...mind you...but definately will look to work on that area more.

    Phase 2 of the program I'm on allows for additional leg exercises like leg extensions. Right now...the first phase only calls for squats, leg presses and SLDL's. Also...squats and dead's are at a 2-4 rep count in this program while leg presses are at 4-6.

    I cannot attach or PM Excel spreadsheets if I'm not mistaken or I don't know how to. If you PM me your e-mail address, I'll gladly send you what I have used to log my routines in the past.

    Thanks again for the feedback....Ed
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    Overload - Chest, Shoulders and Triceps
    RP = rest-pause

    Incline DB Press: 95x6 95x5 90x5 80x6-1-1 RP
    Decline BB: 175x6 175x5 160x6-3-1 RP
    DB Shoulder Press: 65x5
    DB Front Raises: 30x6 35x6-5-3 RP
    Side Laterals: 40x5 35x6-4-3 RP
    Rear Laterals: 40x6-4-3 RP
    Skullcrushers: 85x6 75x6-3-2 RP
    DB Overhead Extension: 90x5 80x6-2-1 RP
    Bar Pressdowns: 150x5 130x6-3-2 RP

    + stretching

    Cardio: None today

    Comments: Well...I'll start off with AAARRRRGGGGHHHHH!! I hit the gym earlier than I usually do so I knew going in that spotters would be limited. I just didn't know it would be this bad though. I asked someone to spot me on DB Shoulder Presses. I always have someone start me off because of a bad left shoulder which makes it difficult to get the weight overhead from my knee...even when kicking it up. Once up, I'm good.

    Well...I should've known when he comes to spot me IN FRONT OF MY LEFT SIDE!! I figured well maybe he'll move once I hit my 3 count letting him know I'm going up. He doesn't and I'm stuck with the right DB up over my head and the left halfway up. He sees me struggling and he then moves to grab the weight to help it up for me...the weight...not my wrists, not under my arms...the weight. I get both up and give up after one because my left shoulder is now all off after having to hold the weight mid-air for ~5 secs.

    So....I stop and he is saying something to me. I take the headphones off and he repeats himself saying, "That's why I don't do heavy weight anymore so I don't hurt myself. I stick to high reps, low weight all the time now." I say thanks and walk away. Given all that, I move to triceps moves (which I normally end with) and come back to the shoulder work at the end. The trainer I know came over and helped me out.

    The DB presses, although I RP'd them, suffered and I chose not to do a second set of them. I wanted to be safe than sorry. DB Front Raises and Bar Pressdowns are new to the routine so I'll get the weight right in preparation for when I come back to Baseline in about two weeks.

    That's all for now...my day with Ergopharm AMP + H.E.A.T Stack went well. Check out my review:

    http://forum.bodybuilding.com/showthread.php?t=674189

    Until next time....Ed
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    PM sent thanks!!

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    Originally Posted by dads01dream
    PM sent thanks!!
    Got it...I PM'd you back and sent you three log examples to your e-mail address.

    Any questions, get me here or at the other e-mail address I put in the e-mail to you.

    Ed
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    Got'em thanks again!

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    Overload - Back and Biceps

    Smith Rows: 190x6 195x5
    CG Pulldowns: 165x6 167.5x5 160x6-2-2 RP
    Assisted Chins: 65x5 75x5-3-2 RP
    Seated Cable Rows: 175x7-5-4 RP
    Rack Deadlifts: 400x3 400x2
    DB Shrugs: 90x6 95x4 85x8-4-3 RP
    EZ Curls: 115x2 100x5 90x8-4-3 RP
    DB Hammer Curls: 45x5 40x7-5-4 RP
    Cable Curls: 150x5 140x5-3-2 RP

    + stretching

    Cardio: None...again

    Comments: Took last two days off to let my left shoulder rest. Glad I did. Felt really good today.

    Felt strong on most all lifts especially Rack Dead's. Last time I did them I was able to get 385x3 and this time...I just felt really good so I jumped to 400 and was able to get 3. Felt a little funny doing them again on the second set...initially was going to drop to 385 to get at least 4 but left it at 400 and got 2. Bicep exercises all felt strong. The 115x2 was a mistake....LOL. I usually log my weight without bar weight but in my last entry I logged the bar weight. When I went to do the first set, I put 95 lbs. on the curl bar and after two reps...I realized I included the bar weight. Kept it as an entry because it is weight lifted. Tired on the rest-pause set on the cable curls at then end but otherwise everything felt good.

    Today was my last day of my Overload week and I'll begin Active Recovery tomorrow probably....

    Diet went well today...my AMP + H.E.A.T Stack http://forum.bodybuilding.com/showthread.php?t=674189 is going real well...gave me some nice energy today for my workout.

    Until next time...Ed
    Thy will, not mine, be done.....

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