Carmine's training log ...

[carmineb]

OTC:

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

 

[bwrag]

good. I was thinking you were taking real arimidex during pct. THat looks good and should progress your recovery nicely along with other pct you have.

 

[carmineb]

thanks bwrag...

 

[carmineb]

day off today.. tomorrow is back, abs and I think tris....

 

[carmineb]

just getting in from work.... diet was fair today ate a larger meal at lunch rather than a meal every 3-4 hours.... gonna suck down a preworkout drink and hit the gym hard.

Got some DOMs from the leg workout the other day, as i expected I would....

Tonight I work out back, lower back, abs. this means I wil be taking my sraps with me, I expect to go heavy, 4-6 reps.


One interesting study I read earlier today discusses how you can get harder and denser and use more energy by converting slow twitching fibers to fast twitching fibers, which are thicker and denser and require more energy ..... I can sort of see how ending the transformation challenge on high reps, supersets, drop sets, partials, if I go heavy during PCT, how it solidifies teh gains too.

I also realize having always been a little meaty , my estrogen balance...

Gonna take my PCT now that I am thinking about it....

will post workout later tonight once i actually do it.

I know I got Franco Columbu bench leg raises tonight. Those are treacherous! they hit the entire core, upper right under the chest , thru the middle, lower, intercoastals. I can barely do anything as a follow thru exercise after that that requires an intensity.....

 

[jagbender]

 

[carmineb]

Tonight's workout:

Lats, lower back, abs

Thursday workout:

Lats:

1. Wide grip chin ups (assisted) 2 warmups + 3 sets, 4-6 reps

Assist pounds: (pounds of assist against bodyweight of 210)

100 x 15
80 x 12
60 x 8
40 x 6
30 x 4

I am within 30 lbs of no assist wide grip chin ups to the chest.. almost there!


2. Undergrip Bent over rows 3 sets, 185 x 6-8 reps

3. Close grip seated cable rows 2 sets, 175 and 205 x 4-6 reps

4. One arm dumbell rows 2 sets 65's x 10, 90's 6 reps


Lower back:

5. Partial Deadlifts 2 warmups + 4 sets 4-6 reps

105 x 15
195 x 8
285 x 6
285 x 6
305 x 6
305 x 5


Abs:

6. Franco Columbu bench leg raises, failure (about 12 and 6) did 2 sets
7. knee ups off bench, 25 reps



all inj all, I think this was a great workout and I can gauge my strength increases off it over the coming months.

 

[jagbender]

Nice workout

30 more pounds and unassisted!

Nice Db rows too

 

[carmineb]

thank u much Jag....

I favor slightly ligher weight and more volume for back overall but I know I got to do this right now so trying like hell ....

 

[carmineb]

got traps, tris, calves today, and of course shoulders. Gonna try the military presses where you push with your legs and press up, rotator cuff impingement at times with elbows out to side at beginning of movements stop me cold so i will try that. If it doesnt work, I have my seated cumbell presses. Definitely some rotator cuff warmups before this workout.

 

[bwrag]

nice back workout, you'll adjust to heavier work and be glad you did in the end

 

[Burner02]

got traps, tris, calves today, and of course shoulders. Gonna try the military presses where you push with your legs and press up, rotator cuff impingement at times with elbows out to side at beginning of movements stop me cold so i will try that. If it doesnt work, I have my seated cumbell presses. Definitely some rotator cuff warmups before this workout.

How'd it go?
Its a Push Press.
I also started corner persses. A couple of folks here do them and I tried them. Took a little to get the movement right, but they seem to work just fine.

I have my seated cumbell presses.

...make sure to sanitize your equipment after, bro....

 

[carmineb]

How'd it go?
Its a Push Press.
I also started corner persses. A couple of folks here do them and I tried them. Took a little to get the movement right, but they seem to work just fine.


...make sure to sanitize your equipment after, bro....

lol so you know I sweat alot then....

I dont know what corner presses are....

havent done todays workot yet, just walked in from work. long day and 90 minutes commute home in traffic.

 

[carmineb]

Friday Workout:

Shoulders:

1. Standing Cheating Military presses: tried these in the warmup and got shoulder impingement so went to the Seated Smth Machine Presses INSTEAD. I took the incline bench and put it up al the way, ended up with like a 10% angle and it was perfect.

warmup: 65 lb x 12

115 x 8
145 x 7
145 x 6
145 x 4



2. wide grip barbell upright rows: 2 sets, 90 x 6-8 reps

3. Seated cheat side laterals, 3 sets 30's, 35's 40's 6 reps

4. Alternate Front dumbell raises overhead (ala Arnold style)
25s 2 sets 8 reps


5. Bent over laterals, (instead of drop set, I kept just going up the rack instead.

30's x 8
35's x 8
40's x 6

Traps:

4. Dumbell shrugs, (hold peak position for 6 seconds each time)

80's x 12
90's x 8
95's x 8
105's x 6


Calves:

7. Leg Press calf raises: 3 sets, as many as I could plus bounces, 2 plates and a 25 each side.

I left and forgot to do triceps after traps.. Oh well, reason to come to gym tomorrow night do a quick tricep workout and a bunch of abs.

 

[Burner02]

....as much as miss driving....I hate heavy traffic...

Corner Press: Place one end of an olympic bar (olly bar) in a corner.
Load desired weight on end you will be lifting. Stand bar up and position yourself at an angle so you will be pressing bar overhead.
Curt has or is genius w/ finding videos of these. I didn't like them at first, but they have grown on me.

 

[carmineb]

....as much as miss driving....I hate heavy traffic...

Corner Press: Place one end of an olympic bar (olly bar) in a corner.
Load desired weight on end you will be lifting. Stand bar up and position yourself at an angle so you will be pressing bar overhead.
Curt has or is genius w/ finding videos of these. I didn't like them at first, but they have grown on me.

ok, so that is what they are called, i wasnt sure if that was what you were referring to as corner preses. I have only dne a heavy ball which I dribble on the side of a wall for like 30-60 seconds it replicates the movement of a corner press.... I might try these next workout instead of wide grip upright rows.
thanks

 

[Burner02]

I like upright rows too. Will be carefully adding those back into my WO as well

 

[carmineb]

carbing up this weekend, loaded at around 50% carbs to protein/fats....

weight holding steady, (up 4 lbs since the challenge was over 2 weeks ago....

Back to protein/fats diet tomorrow...

Goiing heavy this week ... tough on joints no doubt.... so it is a balance of keeping cortisol levels down by not creating too much inflammation and of course, take a bunch of vit c (4-6 g/day)...

just about out of nolva for PCT, probably am not going to take more once I am out, still got clomid and the rest of the nat test booster stuff on hand....

I am probably going to work on shredding 20 lbs from my current weight once the pct is overwith.... not sure of the method .... some of he guys in the challenge did exceptional in shredding, like might borrow some of their protocols...

 

[carmineb]

just ordered me up some VME proein from panthera labs. Contains bi and tri peptides, some creatine and sounds interesting.... BCAAs

They say it is a pre workout but I can see using it pre-during and post. or add 1-2 scoops to your post workout regiment of whey/casein/sugar blend

 

[bwrag]

just ordered me up some VME proein from panthera labs. Contains bi and tri peptides, some creatine and sounds interesting.... BCAAs

They say it is a pre workout but I can see using it pre-during and post. or add 1-2 scoops to your post workout regiment of whey/casein/sugar blend

probaly close to the peptopro that I used, Its great stuff I use it during and post. great job on your working out also

 

[carmineb]

sucking down preworkout drink, taking my PCTs and heading off to hell... looking forward to a nice chest workout....

 

[carmineb]

Nice chest bis and abs workout:

Decline iso hammer Bench, 2 warmups, 3 sets 3 plates + 25 each side, 6-8 reps

peck deck, 135 x 6-8 2 sets

15 degree incline Smith Machine Bench press, 125 x 8-12, 5 sets little rest

Flat Bench Flys, 35 lbs 2 sets 8

Cross overs low pulley, 3 sets 8-10 30 lbs each side

Biceps:
Preacher Bench, (we have a machine you add free weights to and depending on which rung you add the weight, it focuses more on the beginning middle or end of the rep, (where it peaks)

anyway, did 5 sets, 50 lbs
1. beginning
2 middle
3 end
4. beginning and middle
5. middle and end

Biceps were fried, no need to do anything else.

Abs:

Incline bent knee situps, 1 set 20
abs machine 1 set 25
roman chair leg raises, 1 set 15

here is a pic from the gym inbetween sets of the smith machine.... ps I like wearing the spaghetti strap T tops when I do chest and back cuz I like to see the bodypart I am working out. when I do legs, I wear shorts.

 

[Nightowl]

Hi, I have seen you on other's journal; some for whom I am following. I just wanted to say , "great transformation"!

 

[carmineb]

thanks nightowl

 

[bwrag]

nice pic looks like your getting jacked keep up the progress your doing great

 

[bigcruz]

Just seen your before and after pics! Good job bro. I'll be following maybe I could learn a thing or two

 

[carmineb]

thank u.... Just working hard and mixing it up.... I am on PCT from Phs during the chalenge so I am lifting heavy and trying to keep workouts on the shorter side.

I am working on getting a little bigger but also working on weak areas to bring them up/symmetry....

I break rules sometimes, I dont flat bench other than on a Smith MAchine and Bench to the neck with a moderate lighter weight and for volume (little rest between sets) Only way to get that nice stretch on the upper chest, I like it more than incline bench., I also do Decline bench or the iso hammer strength decline or dips for the chest (going dep and not locking out at top). I prefer the look of the early bodybuilders so my chest workouts are basically focused on:

1. developing deep carve lower pecks (dips, decline bench, decline iso hammer strength, crossovers high pulley)
2. develop thru the middle and sternum (flys and peck deck)
3. upper chest, (smith machine bench to neck, low pulley crossovers, a variation of the peck deck I do, iso incline hammer strength machine cuz it keeps tension at the peak

I think those 3 areas (middle/upper and lower) box in and define a good chest. And I think good symmetry is very important, consider a jacked up bigger guy and consider a smaller guy but with great symmetry, the latter just looks better , always will. My goal for the end of the year is to continue to lose unwanted fat, have some abs and ready myself for a buking cycle (prime up)

 

[jagbender]

YouTube Video

A bunch of corner press ideas

 

[carmineb]

no kidding, there are a shit load of things I guess you can do with an Olympic bar and a corner

 

[carmineb]

carbing up this weekend, loaded at around 50% carbs to protein/fats....

weight holding steady, (up 4 lbs since the challenge was over 2 weeks ago....

Back to protein/fats diet tomorrow...

Goiing heavy this week ... tough on joints no doubt.... so it is a balance of keeping cortisol levels down by not creating too much inflammation and of course, take a bunch of vit c (4-6 g/day)...

just about out of nolva for PCT, probably am not going to take more once I am out, still got clomid and the rest of the nat test booster stuff on hand....

I am probably going to work on shredding 20 lbs from my current weight once the pct is overwith.... not sure of the method .... some of he guys in the challenge did exceptional in shredding, like might borrow some of their protocols...

well weight is holding at 209.2 which is only within 2 pounds of challenge finish! NOT bad I think..... I have been feeling a little bloaty so once I shed this extra water weight, I might be in for a new low , goal is still to get to 195 and re-evaluate my status at that time. I had a shadow of abs 20 years ago at 195 so it is why I am looking at that number. 14 pounds can make a huge difference particularly if that is net of fat loss and muscle gained.... There is no question I have surpassed the muscle I had 20 years ago .... (muscle memory plus new muscle)

I might do some abs tonight after the leg routine, for some reason, now that I have lost some weight around the waist, I have been more motivated to do abs.... i think i will go for franco columbu bench leg raises (for the life of me I cant even find a picture of waht I am talking about, somebody somewhere has to have the name for that type of leg raise... Rocky did it in Rocky 1 I think or two 9the one wehre franco suppossedly trained him, maybe it 2was rocky 3) and you see it in all franco's bb books, they show his advanced leg raise)....

And I will do some side bends or 1/4 twist off hyper extension machine and hit the intercoastals...