E.P. Labs log. PSL (sponsored). Uncle Z kick start (unsponsored). By DOLPHFAN

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    E.P. Labs log. PSL (sponsored). Uncle Z kick start (unsponsored). By DOLPHFAN

    Alright Guys,
    I am three weeks into a cycle that I started, using Euro-pharmacies products. I started using items from Uncle Z that I myself purchased. I was talking to a PSL rep about doing a sponsored log for them and because of unforeseen delays (mostly on my part) I decided to just do a short cycle without a log. Two weeks in I received a pack from PSL. After talking with the reps we decided to do a log after all. Starting tomorrow I will be documenting the last three weeks until I am up to date and then will be posting several times a week on several boards. I have noticed the threads recently concerning another logger and his "problems" I have no comments on that issue and ask that anyone please leave me and my log out of it. I'm going to be honest and do this with an open mind. PSL and I have no affiliations other than we talked and they offered to sponsor this log. I have nothing to gain from them (other than the freebies for this log) so expect a truthful and fair log using the E.P. line. If anyone has any suggestions or comments please feel free to do so, but lets keep personal opinions to a minimum. Any questions for me, ask here or PM if need be. I am very excited to do this and hope things go well. Workout plans and doses will follow tomorrow, diet plans will follow as I am still trying dial that in. Also I will be giving some information about myself and training/cycle experience. Thanks for your support and OL friendships, best of luck to everyone in their training and goals!!!
    Dolph

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    Okay guys sorry for the delay. I am a 44 year old male, I started lifting weights in high school never seriously but always had a gym membership or my home gym. Joined the Army when I was 19. I weighed 143lbs. At a height of 6'4" After Basic and AIT I weighed in at around 175lbs My weight bounced around 180ish down to 145lbs. after a stay in the hospital. I did my first cycle (deca only. Remember the yellow tops from Organon?) in 2004 And would do a cycle or two per year since then. Usually test and deca My body weight would go up 10 to 15 lbs each cycle, usually dropping 5lbs after pct. All time high weight of 225lbs. a ton of fat and water!!! I'm basically doing a 5 day a week split similar to MAX-OT (which I did last year. Lifts went up like crazy, but too much damage to the joints.) I will being doing a 12 week cycle of EP sust, EP NPP and EP Mast. To gain lean mass and then cut BF. With NPP for joint help. Doses for the 12 weeks will follow as will workouts and diet. Thanks for looking!!
    Dolph
    P.S. I need my girlfriend to type this shit out cause I just spent 45 minutes writing this paragraph!!

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    Been a busy couple of days, sorry for not posting more and trying to catch up on this log. My basic cycle is as follows.
    Week 1-2 Sust 250mg NPP 100mg per week
    Week 3 Sust 500mg NPP 200mg
    Week 4 Sust 750mg NPP 200mg
    Week 5-6 Sust 750mg NPP 300mg MAST 100mg
    Week 7-8 Sust 500mg NPP 200mg MAST 200mg
    Week 9-10 Sust 250mg NPP100mg MAST 200mg
    Week 11 Sust 250mg MAST 200mg
    Week 12 Sust 250mg MAST 100mg
    It's kind of a weird cycle but I've never use NPP or MASTERON before so I'm trying to determine how my body will react. First injection was on June 11th absolutely no PIP. I had to have a tooth pulled the following Sunday so right off the bat I was behind. The first couple days of this cycle was spent swallowing blood and and not eating, with no workouts. Great start huh? First weigh in 210lbs. Body fat was 24% (I'm using a scale with B.F. BMI and Water percentages. I really don't know how accurate it is as I don't think my B.F. was that high) As I catch up with these logs you'll see my B.F. is going down. Next post will start to include actual workouts.
    Dolph
    P.S. Any suggestions or advice, please feel free. Oh and please keep in mind these posts are, for now, until I catch up are almost 4 weeks old!

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    Alright first workout at gym. The prior several days I was unable to workout due to having tooth pulled. Weighed in at 213lbs. at aprox. 23% B.F So weight went up body, fat went down?!? Second injection of test 250mg and 100mg NPP. At my gym we have Hammer Strength, Life Fitness, and old school Flex machines. In addition to free weights, squat racks, power lifting stations, dumbbells up to 150lbs. I'm going to abbreviate as much as I can cause I can't type worth a damn.
    H.S. = Hammer strength
    L.F. = Life fitness machine
    F.M. = Flex machine

    6-17-14
    Workout: Arms
    H.S. preacher curls F.M. Overhead Tri Ext.
    45lbs 2x10 70lbs 1x10
    95lbs 1x10 60lbs 1x10
    95lbs 1x8 60lbs 1x10
    95lbs 1x9 60lbs 1x10

    Low Pulley curls Tricep Press down (straight bar)
    50lbs 1x10 60lbs 1x10
    60lbs 1x10 70lbs 1x10
    60lbs 1x10 70lbs 1x10
    70lbs 1x10 70lbs 1x10

    Hammer curls Tricep rope single arm
    35lbs 1x10 40lbs 1x10
    30lbs 1x8 50lbs 1x10
    25lbs 1x8 50lbs 1x10

    Wrist work- includes underhand, overhand, neutral grips and rehab exercises for tennis elbow. (I don't play tennis, so I don't get that one!)
    Keep in mind that was my first workout back after about 6 weeks off. Weights do go up!

    Edit: when I wrote this there spaces between exercises but now it looks all smushed togther. I'll try a different approach next time.

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    6-18-2014 Shoulders, traps, and abs
    I've had issues with my shoulders in the past so I always warm them up with this weird exercise I learned in physical therapy. I start in a seated position with 10-15lbs dumbells in a sort of hammer curl grip, lift my elbows parallel to the ground, lift the dumbbells towards the ceiling, then bring my elbows together in front of me. Then back to the start position. It's really good for rotator cuff and acromio-clavicular joint issues like I had.
    Okay so I do 2 sets of 10-15 of that exercise to get the blood flowing.
    L.F. seated shoulder press 70lbs. 2x10
    H.S. overhead press 25lbs 1x10, 45lbs 1x10, 45lbs 1x10. With the hammer strength machines being unilateral the weights listed will be per side.
    Flex lateral raise machine 50lbs 1x10, 60lbs 1x10, 60lbs 1x10.
    H.S. shrugs 45lbs 1x12, 45lbs 1x10, 90lbs 1x10, 90lbs 1x10.
    D.B. shrugs 55lbs 1x10, 65lbs 1x10, 65lbs 1x10.
    Seated bent-over laterals 25lbs 1x10, 25lbs 1x10, 25lbs 1x10.
    Sit-up machine 25lbs 1x15, 25lbs 1x15
    Side leg raises Body weight each side 1x10 for 2 sets
    It doesn't seem like much, but still only second day back and I kept the weights light on purpose.

    Dolph

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    6-20-14 Back
    Close grip pulldowns 100lbs 3 sets of 10 for a warm up.

    Bent over barbell rows 95lbs 1x10
    135lbs 1x10
    135lbs 1x10

    H.S. Row 45lbs 1x10
    70lbs 1x10
    70lbs 1x10

    Wide grip lat. pull downs 90lbs 1x10
    110lbs 1x10
    110lbs 1x10
    Standing straight arm
    pull downs 40lbs 1x10
    50lbs 1x10
    50lbs 1x10

    I was feeling really light headed that day for some reason so I cut my workout short.
    Dolph

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    6-21-14 Chest

    Incline pec deck Warm up
    70lbs 1x10
    70lbs 1x10
    70lbs 1x10

    Life fitness seated chest press
    100lbs 1x10
    150lbs 1x10
    180lbs 1x10
    200lbs 1x10

    H.S. Incline bench
    90lbs 1x7
    80lbs 1x8
    70lbs 1x9

    H.S. wide grip bench
    45lbs 1x10
    45lbs 1x10
    45lbs 1x10

    B.M. fly machine
    80lbs 1x10
    110lbs 1x10
    110lbs 1x10

    This was my first chest workout in awhile and I was gassed!!

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    Okay, this is the start of week 2. If anyone is keeping track, they might notice I haven't done legs. I was dealing with a slight knee issue so I won't be posting leg workouts until week 5

    6-24-14 Body weight 216lbs Body fat 22%

    Arms

    Preacher curls w/ e-z bar
    55lbs 2x10 warm up
    75lbs 1x10
    85lbs 1x10
    85lbs 1x9

    Tricep P.D. V grip
    90lbs 2x10 warm up
    120lbs 1x10
    150lbs 1x10
    170lbs 1x10

    H.S. preacher curl
    45lbs 1x10
    70lbs 1x10
    80lbs 1x10

    Overhead rope tri. ext.
    100lbs 1x10
    150lbs 1x10
    150lbs 1x10
    150lbs 1x10

    Rope hammer curls
    80lbs 1x10
    100lbs 1x10
    120lbs 1x10

    Body Master overhead tri ext Machine
    90lbs 1x10
    90lbs 1x10
    100lbs 1x10

    Assorted wrist curls and tennis elbow rehab exercises
    H.S. gripper
    50lbs 1x15
    75lbs 1x15

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    6-25-14 Shoulders and traps

    Seated Military press
    45lbs 1x10
    45lbs 1x10
    95lbs 1x10
    105lbs 1x9

    H.S. Standing shrugs
    45lbs 1x10
    90lbs 1x10
    90lbs 1x10
    90lbs 1x10

    H.S. Lateral raise
    20lbs 1x10
    20lbs 1x10
    25lbs 1x10
    25lbs 1x10

    Dumbbell shrugs
    60lbs 1x10
    65lbs 1x10
    65lbs 1x10
    70lbs 1x10

    Seated Arnolds
    25lbs 1x10
    30lbs 1x10
    35lbs 1x10

    Bent over rear delt laterals
    25lbs 1x10
    30lbs 1x10
    30lbs 1x10

    Short Olympic bar front raises (If think the bar weighs 30lbs. Not sure.)
    30lbs 1x10
    30lbs 1x10
    30lbs 1x10

    I started off with my shoulder rehab exercises outlined above.

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    6-27-14
    Back

    Close grip P.D.
    100lbs 1x10
    100lbs 1x10
    120lbs 1x10
    130lbs 1x10

    Bent over barbell rows
    135lbs 1x10
    135lbs 1x10
    135lbs 1x10

    H.S. rows
    45lbs 1x10
    80lbs 1x10
    80lbs 1x10
    80lbs 1x10

    Seated back ext machine
    90lbs 1x10
    135lbs 1x10
    195lbs 1x10
    195lbs 1x10

    Wide grip lat. P.D.
    100lbs 1x10
    130lbs 1x10
    150lbs 1x10

    Low pulley row
    100lbs 1x10
    130lbs 1x10
    130lbs 1x10

    Straight arm lat P.D.
    50lbs 1x10
    50lbs 1x10

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    6-28-14
    Chest

    H.S. Flat bench
    45lbs 1x10
    45lbs 1x10
    70lbs 1x10
    80lbs 1x10
    90lbs 1x9

    H.S. wide grip bench
    45lbs 1x10
    70lbs 1x10
    90lbs 1x10
    115lbs 1x10

    H.S. incline bench
    45lbs 1x10
    90lbs 1x8
    80lbs 1x9

    Incline pec deck
    80lbs 1x10
    110lbs 1x10
    150lbs 1x10

    B.M. seated pec deck
    150lbs 1x5 dropped weight to
    120lbs 1x7
    120lbs 1x10
    130lbs 1x9

    Assisted pull up/ dip machine
    Assisted dips
    -130lbs 1x10
    -100lbs 1x10

    Seated machine dips
    135lbs 1x10
    165lbs 1x10
    165lbs 1x10

    Because of shoulder issues I haven't done dips in a while. Felt no pain while doing them so I guess that's a good thing!!

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    Been awhile since I posted sorry. Should be able to catch up this week though, I hope!!

    7-1-14

    ARMS

    Low cable curls warm up
    70lbs 1x12
    70lbs 1x12

    H.S. Preacher curls
    45lbs 1x10
    80lbs 1x10
    90lbs 1x10
    110lbs 1x8

    V-Grip tricep P.D.

    70lbs 1x10
    70lbs 1x10
    90lbs 1x10
    100lbs 1x10
    100lbs 1x10

    Seated dumbbell curls

    45lbs 1x8
    35lbs 1x10
    35lbs 1x10
    35lbs 1x8

    Rope overhead tri. ext.

    100lbs 1x10
    150lbs 1x10
    150lbs 1x10
    160lbs 1x10

    Rope hammer curls

    100lbs 1x10
    120lbs 1x10
    130lbs 1x10

    B.M. overhead tri ext machine

    100lbs 1x10
    100lbs 1x10
    100lbs 1x10

    H.S. gripper

    70lbs 1x12
    95lbs 1x15
    105lbs 1x15

    As with all arm days I also do rehab exercises for tendinitis.

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    I had to take a couple days off from the gym for personal reasons. Right back to the grind.

    7-4-14

    Shoulders and Traps

    Seated Military press
    45lbs 1x15
    45lbs 1x15
    95lbs 1x10
    115lbs 1x9
    115lbs 1x10

    H.S. Shrugs
    45lbs 1x10
    90lbs 1x10
    100lbs 1x10
    110lbs 1x10

    Flex machine lateral raises
    50lbs 1x10
    70lbs 1x10
    70lbs 1x10
    80lbs 1x10

    Dumbbell shrugs
    65lbs 1x10
    70lbs 1x10
    70lbs 1x10

    Arnold Press
    30lbs 1x10
    35lbs 1x10
    35lbs 1x10
    40lbs 1x10

    B.M. reverse delt machine
    50lbs 1x10
    70lbs 1x10
    80lbs 1x10

    Cable front and lateral raises 5 to the front 5 to the side left shoulder same with right shoulder\
    20lbs 1x10
    20lbs 1x10
    30lbs 1x10

    Also shoulder rehab exercises during warm up.

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    7-5-14

    BACK

    H.S. Lat Pulldowns
    35lbs 1x10
    45lbs 1x10
    45lbs 1x10

    Bent Over Barbell Row
    135lbs 1x10
    135lbs 1x10
    185lbs 1x8
    185lbs 1x7
    135lbs 1x10 Dropped weight due to bad form

    H.S. Row
    45lbs 1x10
    70lbs 1x10
    90lbs 1x10
    90lbs 1x10

    Seated Back Ext.
    150lbs 1x10
    195lbs 1x10
    240lbs 1x10

    Wide Grip Pulldowns
    120lbs 1x10
    150lbs 1x8
    150lbs 1x10
    150lbs 1x8

    Straight Arm Lat Pulldowns
    50lbs 1x10
    50lbs 1x10

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    7-6-14

    CHEST

    H.S. Flat Bench
    45lbs 1x12
    45lbs 1x12
    80lbs 1x10
    90lbs 1x10

    H.S. Wide Grip Bench
    70lbs 1x10
    90lbs 1x10
    125lbs 1X8

    Incline Pec Deck
    130lbs 1x10
    150lbs 1x10
    160lbs 1x10

    Seated Dip Machine
    150lbs 1x10
    180lbs 1x10
    180lbs 1x10
    210lbs 1x10

    B.M. Pec Deck
    110lbs 1x10
    130lbs 1x10
    140lbs 1x10
    150lbs 1x10

    H.S. Incline Press
    45lbs 1x15
    45lbs 1x13
    45lbs 1x9
    No rest between sets 15 with right arm 15 with left, back to right arm for 13, left arm for 13, etc.

    Shoulder rehab exercises

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    7-8-14

    ARMS

    H.S. Preacher Curls
    45lbs 1x10
    45lbs 1x10
    90lbs 1x10
    110lbs 1x10
    110lbs 1x10

    V-Grip Tri Pushdowns
    70lbs 1x10
    70lbs 1x10
    90lbs 1x10
    110lbs 1x10

    Seated Alt Dumbbell Curls
    35lbs 1x10
    40lbs 1x10
    40lbs 1x10
    40lbs 1x8

    B.M. Overhead Tri Ext
    100lbs 1x10
    110lbs 1x10
    120lbs 1x10
    130lbs 1x10

    Low Pulley Curls
    110lbs 1x10
    120lbs 1x10
    150lbs 1x10
    110lbs 21's

    Overhead Rope Tri Ext
    140lbs 1x10
    160lbs 1x10
    180lbs 1x10
    140lbs 21's

    H.S. Gripper
    50lbs 1x15
    50lbs 1x15
    85lbs 1x15
    85lbs 1x15

    Wrist rehab and wrist curls

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    7-9-14

    Shoulders and Traps

    Seated Military Press
    45lbs 1x10
    45lbs 1x10
    95lbs 1x10
    115lbs 1x10
    115lbs 1x8

    H.S. Shrugs
    45lbs 1x10
    90lbs 1x10
    90lbs 1x10
    115lbs 1x10

    H.S. Lateral Raises
    25lbs 1x10
    25lbs 1x10
    30lbs 1x10

    Dumbbell Shrugs
    70lbs 1x10
    75lbs 1x10
    80lbs 1x10

    Arnold Press
    35lbs 1x10
    35lbs 1x10
    35lbs 1x10

    B.M. Rear Delt Machine
    70lbs 1x10
    90lbs 1x10
    100lbs 1x10
    100lbs 1x10

    Shoulder rehab

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    7-11-14

    Skipped back workout I don't remember why, but I might have been sore from work.

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    7-13-14

    Chest

    H.S. Flat Bench
    45lbs 1x10
    45lbs 1x10
    90lbs 1x10
    100lbs 1x10
    110lbs 1x9

    H.S. Wide Grip
    90lbs 1x10
    115lbs 1x10
    125lbs 1x8
    125lbs 1x5

    Incline Pec Deck
    140lbs 1x10
    160lbs 1x10
    180lbs 1x10
    190lbs 1x10

    Seated Dip Machine
    180lbs 1x10
    225lbs 1x10
    225lbs 1x10
    240lbs 1x10

    B.M. Pec Deck
    130lbs 1x10
    150lbs 1x10
    150lbs 1x10
    160lbs 1x8

    H.S. Incline Bench
    45lbs 1x20

    I forgot to log my weight and body fat%
    Body weight and body fat on 6-30-14 215lbs BF22%
    7-7-14 219lbs BF22%

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    Okay guys this is week 6 of my cycle week 5 of actually being able to workout. First leg workout in about 2 and a half months due to injury so I kept it simple and light weight. Also did abs, I do abs at least three days a week, but don't log it?!?

    7-14-14

    Body weight 200lbs BF 22% Body weight is going up but %'s are up and down?

    Legs and Abs

    B.M. Leg Ext.
    70lbs 1x12
    70lbs 1x12
    90lbs 1x10
    120lbs 1x10
    150lbs 1x10

    B.M. Leg Curls
    50lbs 1x12
    50lbs 1x12
    60lbs 1x10
    80lbs 1x10
    90lbs 1x10

    Flex Machine lying Leg Press
    135lbs 1x10
    150lbs 1x10
    150lbs 1x10
    150lbs 1x10

    B.M. Power Squat
    90lbs 1x10
    140lbs 1x10
    180lbs 1x10 Don't really like this machine too much, funny cause I had planned on buying the home gym version for my home gym

    Seated Calf Raises
    35lbs 1x15
    45lbs 1x15
    70lbs 1x15

    Sit Up Machine
    20lbs 1x10
    20lbs 1x10
    30lbs 1x8

    Leg Raise Station
    B.W. 1x10 to the right 1x10 to the left For 3 sets of 10

    I did crunches, lying leg lifts, flutter kicks, etc for about 10 minutes.

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    Quote Originally Posted by dolphfan View Post
    Okay guys this is week 6 of my cycle week 5 of actually being able to workout. First leg workout in about 2 and a half months due to injury so I kept it simple and light weight. Also did abs, I do abs at least three days a week, but don't log it?!?

    7-14-14

    Body weight 200lbs BF 22% Body weight is going up but %'s are up and down?

    Legs and Abs

    B.M. Leg Ext.
    70lbs 1x12
    70lbs 1x12
    90lbs 1x10
    120lbs 1x10
    150lbs 1x10

    B.M. Leg Curls
    50lbs 1x12
    50lbs 1x12
    60lbs 1x10
    80lbs 1x10
    90lbs 1x10

    Flex Machine lying Leg Press
    135lbs 1x10
    150lbs 1x10
    150lbs 1x10
    150lbs 1x10

    B.M. Power Squat
    90lbs 1x10
    140lbs 1x10
    180lbs 1x10 Don't really like this machine too much, funny cause I had planned on buying the home gym version for my home gym

    Seated Calf Raises
    35lbs 1x15
    45lbs 1x15
    70lbs 1x15

    Sit Up Machine
    20lbs 1x10
    20lbs 1x10
    30lbs 1x8

    Leg Raise Station
    B.W. 1x10 to the right 1x10 to the left For 3 sets of 10

    I did crunches, lying leg lifts, flutter kicks, etc for about 10 minutes.
    Edit to this post: My body weight should be 220lbs NOT 200lbs.

  22. #22
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    7-15-14

    ARMS

    Preacher curls w/e-z bar
    65lbs 1x10
    65lbs 1x10
    85lbs 1x10
    95lbs 1x10

    Tricep P.D. Straight bar
    70lbs 1x10
    80lbs 1x10
    100lbs 1x10

    Flex Machine Curls
    100lbs 1x10
    120lbs 1x10
    140lbs 1x10

    Tricep Rope P.D.
    110lbs 1x10
    110lbs 1x10
    120lbs 1x10

    Rope Hammer Curls
    90lbs 1x10
    100lbs 1x10
    110lbs 1x10

    B.M. Overhead Tri Ext
    120lbs 1x10
    150lbs 1x10
    150lbs 1x10

    Seated Dumbbell Curls
    35lbs 1x10
    45lbs 1x6
    45lbs 1x9

    H.S. Gripper
    50lbs 1x20
    75lbs 1x17
    100lbs 1x19

    Wrist rehab exercises.

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    I am going to be doing about the same cycle, but I will do Test E at 200 MG, 300 Mg of masteron, and 300 MG of NPP. You will like those results off those three.

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    Quote Originally Posted by pesty4077 View Post
    I am going to be doing about the same cycle, but I will do Test E at 200 MG, 300 Mg of masteron, and 300 MG of NPP. You will like those results off those three.
    Pesty, I've been thinking about upping my dose on the NPP to 100mg eod, at first I felt like I had fluid in my lungs, that has gone away. Just started the masteron so still waiting to see how my body reacts.
    Dolph

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    7-17-14

    SHOULDER AND TRAPS

    H.S. Shoulder Press
    25lbs 1x10
    25lbs 1x10
    35lbs 1x10
    45lbs 1x10
    55lbs 1x10

    H.S. Shrugs
    90lbs 1x10
    90lbs 1x10
    115lbs 1x10
    125lbs 1x10

    Arnold Press
    35lbs 1x10
    45lbs 1x10
    40lbs 1x10
    40lbs 1x10

    Dumbbell Shrugs
    75lbs 1x10
    85lbs 1x10
    85lbs 1x10

    H.S. Lateral Raise
    25lbs 1x10
    30lbs 1x10
    35lbs 1x6
    25lbs 1x11

    B.M Rear Delt Machine
    100lbs 1x10
    100lbs 1x10
    100lbs 1x10

    Shoulder rehab work throughout workout.

  26. #26
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    7-19-14

    BACK

    Close Grip P.D.
    100lbs 1x10
    100lbs 1x10
    100lbs 1x10

    Bent Over Barbell Row
    135lbs 1x10
    185lbs 1x7
    155lbs 1x10
    155lbs 1x9

    T-Bar Row
    70lbs 1x10
    90lbs 1x10
    110lbs 1x9

    B.M Machine Rows
    100lbs 1x10
    125lbs 1x10
    137.5lbs 1x10
    150lbs 1x10

    Seated Low Back Ext
    210lbs 1x10
    240lbs 1x10
    240lbs 1x12
    270lbs 1x12

    Sit Up Machine
    20lbs 1x15
    20lbs 1x10

    Leg Raise Station
    B.W. 1x10 to the left 1x10 to the right
    B.W. 1x10 to the front
    Abs were gassed for some reason. At least I can see them again LOL!!

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    7-20-14

    CHEST

    H.S. Flat Bench
    45lbs 1x10
    45lbs 1x10
    90lbs 1x10
    115lbs 1x10
    125lbs 1x6

    H.S. Incline Bench
    45lbs 1x10
    80lbs 1x10
    90lbs 1x10
    100lbs 1x5

    B.M. Pec Deck
    140lbs 1x10
    160lbs 1x10
    170lbs 1x9

    Seated Dip Machine
    225lbs 1x10
    225lbs 1x10
    225lbs 1x10
    255lbs 1x9

    Incline Pec Deck
    170lbs 1x10
    180lbs 1x10
    190lbs 1x10

    I had to cut this workout short. My car is in the shop and my ride showed up early. Thanks a lot Dad! LOL!!

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    7-22-14

    Body weight 218lbs BF 21% Down 2lbs and 1%?!?

    LEGS

    Flex Leg Ext. warm up
    80lbs 1x12
    80lbs 1x12

    Flex Leg Curls warm up
    60lbs 1x12
    60lbs 1x15

    Squats
    135lbs 1x10
    135lbs 1x10
    185lbs 1x9 First time squatting in a couple months, but this is %^(@$ embarrassing.

    B.M. Leg Press
    200lbs 1x10
    290lbs 1x10
    290lbs 1x10

    Standing Calf Raise
    B.W.+ 45lbs 1x12
    B.W.+ 45lbs 1x12
    B.W.+ 65lbs 1x12

    Seated Calf Raise
    45lbs 1x15
    45lbs 1x15
    70lbs 1x15

    Flex Leg Ext.
    110lbs 1x10
    130lbs 1x10
    150lbs 1x10
    150lbs 1x9

    Flex Leg Curls
    120lbs 1x10
    150lbs 1x10
    165lbs 1x10
    180lbs 1x9

    This is my second leg workout since I hurt my knee. Not too impressive, but not too bad I guess.

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    7-23-14

    ARMS

    Flex Machine Curls
    80lbs 1x12 warm up
    80lbs 1x12
    110lbs 1x10
    130lbs 1x10
    150lbs 1x10

    Reverse Grip Tricep P.D.
    70lbs 1x12 warm up
    70lbs 1x12
    100lbs 1x10
    120lbs 1x10
    140lbs 1x10

    Preacher Curls
    85lbs 1x10
    105lbs 1x10
    115lbs 1x6

    Straight Bar Tricep P.D.
    130lbs 1x10
    150lbs 1x10
    150lbs 1x10
    160lbs 1x10

    Seated Dumbbell Curls
    40lbs 1x10
    45lbs 1x8
    40lbs 1x8 Feeling pretty gassed at this point.

    Single Arm Tricep P.D.
    50lbs 1x10
    70lbs 1x10
    70lbs 1x10
    70lbs 1x8

    Wrist curls and rehab exercises.

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    7-25 -14

    SHOULDERS and TRAPS

    Shoulder rehab exercises for warm up

    Arnold Press
    40lbs 1x10
    45lbs 1x10
    45lbs 1x10
    55lbs 1x6

    Dumbbell Shrugs
    75lbs 1x10
    85lbs 1x10
    90lbs 1x10
    95lbs 1x10

    Seated Military Press
    95lbs 1x10
    115lbs 1x9
    115lbs 1x7

    H.S. Shrugs
    45lbs 1x10
    90lbs 1x10
    135lbs 1x8

    H.S. Shoulder Press
    45lbs 1x10
    70lbs 1x8
    85lbs 1x6

    H.S. Lateral Raises
    15lbs 1x10
    20lbs 1x10
    30lbs 1x10
    35lbs 1x7

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