Carmine's training log ...

[carmineb]

Quads:
1. Squats (wide stance) 2 warmup + 4 sets 285 x 6 reps

2. Leg Presses (close stance) 2 warmups +3 sets 6 plates x 6 reps

3. Leg Extensions 2 sets, 165 x 8 then racked it at 200 x 6 reps


Leg Bicep:
4. Seated Leg Curls 2 sets 120/160 x 8 reps

Calves

5. Seated calf raises 3 sets 4-25's x 25-30 reps each set , plus bounce/burns at end.

Abs:

bent knee situp board, 6th pin, 15 reps

abs machine, 60 lbs x 15


drank a protein drink at the gym, drinking post workout now. Felt strong, just tired tongiht.

 

[bwrag]

nice leg workout I bet your feeling it today

 

[carmineb]

yes I am and I realize that I prefer squats wide stance better (toes slightly pointed out) cuz the leg press, when your feet are almost together really hit the outside sweep and thru the middle and it is like isolationi, I aint overworking the ame muscle cuz hitting different muscle in quads with more or less intensity... (and they dont feel burnt out from the squats.


yes, today I am feeling it.

 

[jagbender]

love a little DOMS!

 

[carmineb]

yes some DOMS.... took today off

got back tomorrow and traps shoulders Friday.

 

[carmineb]

tonight is back night.... got my weight belt for the deads, my straps for all the pulling actioin and my preworkout drink slowly making its way into my blood stream.

I feel awesome, even after a big day at work, got home exhausted, tired, all cramped up and now, I want to completely destroy my back....

My goal for back is to get the teres major and minor to pop, have good seperation between traps and rear delt...

 

[carmineb]

can somebody say FACE PULLS?

gotta finish off with them

 

[carmineb]

nice workout....

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 8
60 x 8
40 x 6
40 x 6



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

3. Mid grip seated cable rows 2 sets, 175 Rest pause til I got to 15 reps were: 7 rp, 4rp ,4rp

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


Lower back:

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

105 x 15
195 x 8

305 x 6 for 4 sets

I did something different tonight with the romanian deadlifts... as I came up I exaggerated the shrug so had a complete shrug at the top, shrugged down, held top position for a second, continued to next rep. lower back was fried.

Went back to upper back for a final flushing:

1. facepulls, 2 sets 10 80 lbs

2. pulley standing stiff armed pullovers, 50 x 10 2 sets

I usually can do 100 lbs for 12 but this goes to show that I fried my back already.

Abs:

6. Franco Columbu bench leg raises, failure (about 15 and 7) did 2 sets
7. knee ups off bench, 25 reps

diet has been reasonable, I havent been on a cutting diet while on PCT. I would say 50% protein, 25 % each carbs and fats.

protein shake upon waking

1 hour later egg sausafe sandwich on english muffin

lunch large roast beef sub

protein shake upon arriving home
ppreworkout drink plus creatine

post workout, just finished it off.

 

[carmineb]

took some back pics tonight, 2 1/2 weeks into PCT.

 

[bigcruz]

tonight is back night.... got my weight belt for the deads, my straps for all the pulling actioin and my preworkout drink slowly making its way into my blood stream.

I feel awesome, even after a big day at work, got home exhausted, tired, all cramped up and now, I want to completely destroy my back....

My goal for back is to get the teres major and minor to pop, have good seperation between traps and rear delt...

Great job on stayin motivated after work!

 

[carmineb]

I dont have a choice but the gym has a different vibe too cuz alot of people working out later at night.... I really prefer mid mornings when I am not at work.....

 

[carmineb]

protein, morning supplements and PCT.. ready for my day. got shoulders and traps tonight.

my traps are seriously feeling it from yesterday's romanian deadlifts (cuz i accentuated the shrug movement), might just go slow and lighter on them tonight, I can sense tons of DOMS creeping in by tonight.

 

[Burner02]

lookin good, brotha...keep it up...won't be able to walk straight thru door ways!

odd....some times, when I'm whooped and dont' want to go, yet do...I've had the best workouts.

oh...and don't go light cause there may be a little discomfort. Embrace the suck and pound thru it! BE the animal!

 

[carmineb]

just got in.... reasonable diet once again....

protein shake in morning, had early lunch, chicken on subroll, etc... had a protein bar an hour later.... up to 100 g protein at that point.

just took afternoon supplements with pct and a protein shake 50 g protein....

Eating supper in an hour, nice steak....

be at the gym probably around 8 or so.....

shoulders adn traps..... might deload a little on traps and not stick to heavy tongiht and just stay in a rep range of 8-12 instead of 4-6

 

[jagbender]

back shaping up nice!

 

[carmineb]

thank u, I am just trying to hold onto anything i gained from teh challenge period while on PHs....

weight is holding steady, maybe 5 pounds heavier???

 

[carmineb]

well, I never made it to the gym last night, I just didnt ahve it in me. exhausted, passed out at 10:30-11 pm

just got back from gym did shoulders and traps...

nothing mind shattering... basically pump and burn, rotated in and out of several exercises didnt have it in me to go heavy tonight

I consider it a success nevertheless...

diet was basically and mostly shakes today but sitting down to have a real meal in a few minutes....

picked up soem k-otic preworkout drink. the jurhy still isnt out for me on that one.....

 

[carmineb]

Did a workout today at golds gym in phoenix. Super high end gym, they give u towels shampoo shaving stuff the weights r all rubber coated and the machines are new. Almost felt too uncomfortable there but I loved the machines. Did maintenance chest biceps and some ABS. Nothing mindblowing but I didn't feel right taking a week off during a pct.

Will b back to normal schedule next week. For now it is a maintenance week.

 

[bwrag]

good to see you found a gym, dont get spoiled there.

 

[jagbender]

Did a workout today at golds gym in phoenix. Super high end gym, they give u towels shampoo shaving stuff the weights r all rubber coated and the machines are new. Almost felt too uncomfortable there but I loved the machines. Did maintenance chest biceps and some ABS. Nothing mindblowing but I didn't feel right taking a week off during a pct.

Will b back to normal schedule next week. For now it is a maintenance week.

sounds like a nice gym

 

[carmineb]

back today.... Ya, i am happy to come back to my old metal weights clanging, seat dripping on a fllor and locker room you go and take a shower in, not live there.. lol it was fun to see how the other side live....

I will be doing a maintenance workout today for back and shoulders and a few sets for arms at the end and next week i will start fresh again with heavy....

 

[Burner02]

where at in Phoenix?

 

[carmineb]

where at in Phoenix?

downtown phoenix Washington st.


I weighed myself this morning, I am within 1 pound of chalenge ending weight which can be good but I am feeling softer.

One thing i realize with all this, beyond supplements or any other raining program, is your hormonal system basically dictates if you gain weight, lose weight, gain muscle or lose it all, gain fat or lose it..... And the system has tons of bottlenecks . all of us have a balance our system has found and that balance is not always what WE WANT.... the idea is for us to fine tune and push to our own estremes and make that environment as anabolic as is safe to do WHILE protecting from shutdown and rebounding.

I for one know for sure I have a balance issue with higher than normal estrogen. It isnt til I am taking prohormones that I start to feel harder. I say this having seen my body with before and after effects of PHs. There must be a way to shift balance to be more anabolic when off cycle.....

some of the things I have been thinking....

I have to be thankful for muscle memory. I know I have lost a few pounds of muscle, that is fine. Once I get rid of the bloat from the past week of carbing up, taking it easy, I think my weight will fall close to 200.

 

[carmineb]

Well, weighed myself this morning and I am at 205.2 which is 2.5 pounds below challenge weight and around 3+ pounds from last weigh in above.

went tot he gymm last night, just finished PCT....

Did back and shoulddes... nothing too heavy more maintenance.... I did feel awefully weak tho and it could ahve just been an off day. Like seated side laterals I was doing 30s and even 35s and 40s for cheating with controlled form on the way back, yesterday I did 20s for 15 reps and I dont think I could have done 30s for 6-8

rather than wide grip pullups I switched off for the slightly wider than shoulders chin up with palms facing me and I would try to bring body parallel with floor (ala vince gironda chin ups) to get taht exra squeeze....


All in all, it was good to be back to my old gym.. You walk in and you arent handed a towel, you get hit with the smell of dripping sweat, you dont get to use super new machines that still smell factory fresh and weights that are rubber coated so they dont clang, rahter, you walk in and you hear weights clanging, people grunting , and a shit load of women waiting in line for a zumba class like cattle waiting to be slaughtered.

works for me.... nice to be home

 

[bwrag]

nice to be back. A change up is nice but it seems like it gets you out of your routine sometimes

 

[carmineb]

tongiht is chest abs and probably quick few sets of arms....

didnt expect to hit 205, I actuallay expected to gain weight during pct, 1 month pct lost 3 pounds, maybe that is a good thing!....

I am looking for my next guilty pleasure .... will it be AAS or PH gonna do some real studying ..... This time, I wil be going on a BULK ONLYU program, not a recomp. if I can get down to 195 before the next push, i will be comfortable at that fat level to go full force....

 

[carmineb]

had a nice workout, was more volume than anything.


superset:
Hammer Machine decline bench, 1 warmup, 4 sets, 6-8

Peck Deck, (seat high, hit lower pecks more), 4 sets 12-15


superset:

incline flys, 3 sets 12-15
incline dumbell presses, 3 sets 8-10

Smith MAchine b ench to neck, 6 sets 6-10

low pulley cable crossovers, 2 sets, 2nd set did a drop set for total of 20

preach bicep machine, 5 sets, 6-10

tricep extensions, 2 sets 10
one arm pulley tricep extensions, reverse grip, 3 sets 12

 

[bwrag]

Piss on PH, IF your gona do do it right

 

[carmineb]

I am ready, willing and able....

 

[carmineb]

off tonight, legs and abs tomorrow....