Thread: Carmine's training log ...

hit it hard man

thanks Brad. I think I am going for a cross training for the next month or so while on PCT and then looking for my first real cycle. I need to get away from the methylated stuff for a while or anything oral .... (PHs)

good luck carmine I'll be following along, to see you complete your journey

Hell yea man!!

glad to see you Here!

Originally Posted by carmineb

thanks Brad. I think I am going for a cross training for the next month or so while on PCT and then looking for my first real cycle. I need to get away from the methylated stuff for a while or anything oral .... (PHs)

NOt sure what cross training is, but you dont want to lose that hard earned muscle you just put in all that work for. PCT is a vuernable time I would keep heavy weights in forsure let your body readjust then start mixing it up.

OK THANK U. I dont want to lose any of this muscle, it was too epensive and too many intensive workouts to give it all back.



for pct, right now, I am taking:

1. tribulus
2. some blue pill arimidex something or another, (it isnt arimidex , it is a combo of anti estrogens and test boosters and anti aromatizers.
3 clomid and nolva/tamoxifen
4. multi vitamins and fish oils
5. acetyl l-cartinine
6. l-glutamine
7. casein protein and a whey/casein/egg/isolate/concentrate mix by gaspari (Myo something or another)
8. testosterone factor by PP
9. Alpha sustain by PP (name??

I havent worked out since I took my last pics. Basically the last few days, giving my body a short rest and Bwrag, you are right.. At least from experience, a friend of mine who used to compete 30 years ago, when it was post context, i started working out with him and he kept it slow, heavy and we did 2 workouts a week per bodypart, a pump up day and a heavy day, never maxed out but once a month of squats or bench.

Originally Posted by carmineb

OK THANK U. I dont want to lose any of this muscle, it was too epensive and too many intensive workouts to give it all back.



for pct, right now, I am taking:

1. tribulus
2. some blue pill arimidex something or another, (it isnt arimidex , it is a combo of anti estrogens and test boosters and anti aromatizers.
3 clomid and nolva/tamoxifen
4. multi vitamins and fish oils
5. acetyl l-cartinine
6. l-glutamine
7. casein protein and a whey/casein/egg/isolate/concentrate mix by gaspari (Myo something or another)
8. testosterone factor by PP
9. Alpha sustain by PP (name??

I havent worked out since I took my last pics. Basically the last few days, giving my body a short rest and Bwrag, you are right.. At least from experience, a friend of mine who used to compete 30 years ago, when it was post context, i started working out with him and he kept it slow, heavy and we did 2 workouts a week per bodypart, a pump up day and a heavy day, never maxed out but once a month of squats or bench.

yea keep at them weights, that and diet will do way more for you than crosstraining. PCT looks solid I would throw in some extra vitamin c especially pre and post workout to control cortosol and your set.

Diet does rule over all for fat loss IMO

Originally Posted by bwrag

yea keep at them weights, that and diet will do way more for you than crosstraining. PCT looks solid I would throw in some extra vitamin c especially pre and post workout to control cortosol and your set.

thank you. I forgot to mention, I have 12500 mg tabs of vit c and take one or 2 upon waking, 1-2 when I go to bed and always with opost workout, 2.....

stil taking vanadyl sulfate and alleve daily for any inflammation anywhere just so cortisol doesnt start giving me a problem....

I am going to start uit up harder again on Monday, now that contest is over, i was burnt out, didnt realize it til the last week of the challenge.

this is the dosages for the PCT:

1000 mg tabs tribulus x 3 per serving, twice daily for a total of 6 g tribbulus standardized at 40

tamoxifene citrate liquid 20 mg/ml serving, 2 x a day

clomiphenecitrate liquid, 50 mg/ml serving, 2 x a day

testosterone conversion factor: sodium D-aspartate, 1 x a day

sustain alpha: transresveratrol 100 mg, 7,9 benzoflavone, 72 mg, 1 x a day

arimedexin by extreme performance group (EPG) post cycle therapy:
ingredients list:
Estrogen inhibitor blend:
methoxy 100mg
chrysine 10 mg
ellagic Acid 95% 100 mg
Testosterone booster complex:
macca 100 mg
Eurycoma Longfolia 100 mg
Avena sativa 100 mg
7 methoxy-2 phenyl-chromen-4-one 100 mg
Epimedium 50
2a,3a-epithio-17a-methyl-5a-androstan-17b-ol (Epistane) 5 mg
Liver support:
n-acetyl cytesine 50 mg
Milk thistle 50 mg

I tak 1 of the above, twice a day

Liver support Liv 52, 4-6 a day

WoW.. went to gym first day since starting PCT. did I feel tired and weak... i think it was just the day in general but I did a little, to pump up some shoulders, traps arms and chest.....

Originally Posted by carmineb

WoW.. went to gym first day since starting PCT. did I feel tired and weak... i think it was just the day in general but I did a little, to pump up some shoulders, traps arms and chest.....

yea just one of those days get your mind right a go in monday and SFW. Get your workout laid out and go do it. Stick with heavy compounds and you wont be sorry

Originally Posted by bwrag

yea just one of those days get your mind right a go in monday and SFW. Get your workout laid out and go do it. Stick with heavy compounds and you wont be sorry

thanks.... I will do that... i will lay out workout here tonight...

I am shortening my workouts and going heavy as possible now

Daym I hate to see your Supp bills!

my supplement bill is rediculious. anything I buy costs me betwen 40-60 and I do two large protein jugs a month... I'd say maybe 300 a month?

I plan on getting back to my original workout program when i started teh challenge the P/RR/S program but I am going to just focus on power for the first month on PCT.

Monday Workout (Power Week): (chest, biceps, forearms, abs)

Chest:
Decline Bench 2 warmup + 3 sets 4-6 reps
Incline dumbell presses 3 sets 4-6 reps
Flat Bench flys 1 warm up + 2 sets 4-6 reps

Biceps:
Barbell Curls 2 warmups + 3 sets 4-6
Incline Dumbell Curls 2 sets 4-6 reps
Preacher Curls 2 sets 4-6 reps

Forearms
Barbel wrist curls 2 sets 4-6 reps
Reverse easy bar curls 2 sets 4-6

Abs:
Incline situps 2 sets 8-10 (weighted)
Roman Chair Leg Raises 1 set 8-10 reps (weighted)



Tuesday workout: Power Week (quads, hams, calves)

Quads:
1. Squats (wide stance) 2 warmup + 4 sets 4-6 reps
2. Leg Presses (close stance) 3 sets 4-6 reps
3. Leg Extensions 2 sets, 4-6 reps


Leg Bicep:
4. Lying Leg Curls 2 sets 4-6 reps
5. Stiff Leg Deadlifts 3 sets 4-6 reps

Calves
6. Donkey calf raises 3 sets 4-6
7. Seated calf raises 2 sets 4-6


Lats, lower back, abs

Thursday workout:

Lats:

1. Wide grip chin ups (assisted) 2 warmups + 3 sets, 4-6 reps
2. Undergrip Bent over rows 3 sets, 4-6 reps
3. Close grip seated cable rows 2 sets, 4-6 reps
4. One arm dumbell rows 2 sets 4-6 reps


Lower back:

5. Partial Deadlifts 4 sets 4-6 reps


Abs:

6. Franco Columbu bench leg raises, failure
7. Abs machine for lower abs, 8-10 reps



Friday Workout:

Shoulders:

1. Standing Cheating Military presses: 2 warm ups + 3 sets, 4-6 reps (basically I use my legs to start it and I dont lock out at top, Lou Ferrigno used to do these.)

2. wide grip barbell upright rows: 2 sets, 4-6 reps

3. Seated cheat side laterals, 2 sets 4-6

Traps:

4. Smith Machine Barbell Shrugs: 2 warmups + 4 sets, 4-6 reps


Triceps:

5. Decline Bench Skull crushers: 3 sets, 4-6 reps

6. Weighed Dips, 2 sets 4-6

Calves:

7. Seated Calf raises: 2 sets, 4-6 reps



I will see once I get into the gym, what feels right and what i can do but I should be ok with the above. I tried to cut out anything that isnt a basic movement.

Just peeking in to say hello! Congrats for completing the transformation contest! Job well done!

these are my beginning photos from challenge,

these are end photos:

Originally Posted by carmineb

I plan on getting back to my original workout program when i started teh challenge the P/RR/S program but I am going to just focus on power for the first month on PCT.

Friday Workout:

Shoulders:

1. Standing Cheating Military presses: 2 warm ups + 3 sets, 4-6 reps (basically I use my legs to start it and I dont lock out at top, Lou Ferrigno used to do these.)

2. wide grip barbell upright rows: 2 sets, 4-6 reps

3. Seated cheat side laterals, 2 sets 4-6

Traps:

4. Smith Machine Barbell Shrugs: 2 warmups + 4 sets, 4-6 reps


Triceps:

5. Decline Bench Skull crushers: 3 sets, 4-6 reps

6. Weighed Dips, 2 sets 4-6

Calves:

7. Seated Calf raises: 2 sets, 4-6 reps



I will see once I get into the gym, what feels right and what i can do but I should be ok with the above. I tried to cut out anything that isnt a basic movement.

I will most likely add bwrags giant set for traps to traps day, it goes as follows:

1. incline rear flys
2. incline front raises
3. incline dumbell shrugs
4. incline dumbell shrug hold, 30-60 seconds

was wondering if I should add creatine to the mix right now. I didnt use it at all during the challenge but since I am going to work out heavy over the next month, it would help. Only creatine I have taken is incidental and part of my pre workout drink

Originally Posted by IslandGirl

Just peeking in to say hello! Congrats for completing the transformation contest! Job well done!

thanks a bunch. My long term goal.. 1 year out is to look reasonably well enough that if I wanted to compete in the men's physique contest, I could be a contender..... probably would have never said that 6 months ago but challenges keep my eyes on a goal and motivated when there is a time limit, I do well uner pressure and deadlines.


Also, it just came to me.... looking over my workout schedule above for PCT, I am wondering if I have way too many sets and volume. Should I just go for intensity and very short workouts for now?

Did my first real workout into PCT....

Chest:
Decline Iso-Hammer Bench 2 warmup +
3sets, 3 plates +25 each side, 4-6 reps

Incline Smith Machine 3 sets 135 x 4-6 reps

Flat Bench flys 1 warm up + 3 sets 40's x 4-6 reps

Biceps:
Barbell Curls 2 warmups + 3 sets 80 x 4-6
Hammer Curls, 2 sets 30's x 4-6
Preacher Curls 1 sets 110 x 4 reps

Abs:
Incline situps 2 sets 15 and 8
Roman Chair Leg Raises 1 set 8-10 reps
Abs MAchine x 12 reps

taking my PCT supplements, multis....

back to a clean diet today, been carbing it for a week now.

Quads tonight....

note: taste of liquid nolvadex and liquid clomid suck ass.

Paradise Cup posted all my end pics to challenge area, 1st and 2nd post.

good workouts.I would stick with the creatine it only helps. I just started it. I think your volume is fine, as long as your progressing dont change it.

got legs tonight.... First time back to going heavy so it will be some trial and error....

taking my preworkout right now. and my PCT

Quads:
1. Squats (wide stance) 2 warmup + 4 sets 285 x 6 reps
2. Leg Presses (close stance) 3 sets 5 plates x 6 reps
3. Leg Extensions 2 sets, 165 then racked it at 200 x 6 reps


Leg Bicep:
4. Lying Leg Curls 2 sets 120 x 6 reps
5. Stiff Leg Deadlifts 3 sets 185 x 6 reps

Calves

supersetted these and ended with donkeys for last set.

6. Donkey calf raises 3 sets 6 plates x 6-10 plus some bounces at end.
7. Seated calf raises 2 sets 2 plates x 8-12, plus bounces at end.

got in, took
whey casein protein,
3 g vit c (took 1.5g with pre workout) gotta watch that cortisol during PCT...
3 g tribbulus
multi vitamin
saw palmetto
vanadyl sulfate


I'll be doing pct before bed nolva and clomid and the arimidexin product plus another vit c with my bedtime shake.