Darkhrse99's EpiAndro log

[nsp]

I'm in the same boat with jobs and 3 kids. Gym time is my only 1 hour of serenity each day. Log looks good. Hit'n a personal best on week one is impressive. I like how you're keeping track of the weights in the log. It'll be interesting to see where those number are in 3 weeks.

 

[Darkhrse99]

Thanks, I'm pretty happy so far. My diet has been good and consistent for the last 4 months. Eating right around 250 C , 250 P and 60 F daily. Just started adding cardio to start leaning out.


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

Sent from my iPhone using Tapatalk

 

[Darkhrse99]

Weight 192.6

Shoulder's


Side lateral w/db's

1x20 10lbs
1x20 20lbs
1x12 25lbs


Shoulder presses w/db's

1x12 30lbs
1x10 55lbs
1x11 80lbs


Lying rear delts w/db's

1x10 15 lbs
1x10 20lbs
1x10 25lbs
1x10 35lbs

rear delts pec dec machine

1x10 70lbs
1x10 85lbs
1x10 100lbs

Shoulder press machine
1x10 95lbs
1x10 135lbs
1x10 195lbs



My shoulders felt okay. I tried 85 lbs dumbbells for presses and couldn't get them up. It took two attempts on 80's, but I got them done. My shoulders were on fire when I finished this workout. I think they will be sore tomorrow! I still got in all my calories today around 250 for carbs and protein. Hopefully next week 85's will get up!

 

[Darkhrse99]

Tonights back and bi's. My bi's are still a little sore from arm day last friday or at least the tendons where my elbows bend are still sore, so we'll see how it goes. I may just get a good pump in the arms and not try to kill them again. I'm always trying to change things up when I train and just want my muscles to grow no matter what lol!

 

[docdoom77]

Sent from my iPhone using Tapatalk

I can definitely see a difference already. Stomach looks smaller! Awesome!

 

[Darkhrse99]

Weight 191.2


Back and Bi's


Pull up's

1x12
1x10
1x11

Bent over Barbell rows

Bar
1x10 110 lbs
1x10 135 lbs
1x10 185 lbs

Lat pull downs

1x10 95lbs
1x10 135lbs
1x10 175lbs
1x10 235lbs

One arm db rows

1x10 70lbs
1x10 90lbs
1x10 115lbs

Preacher curls on machine

1x15 70 lbs
1x15 100 lbs
1x12 135lbs

Hammer curls w/db's

1x10 20 lbs
1x10 30 lbs
1x10 40 lbs

Cable curls w/ rope

1x15 40 lbs
1x15 60 lbs
1x15 80 lbs

I felt pretty good today, arms were still sore, so I just tried to pump them up and not kill them. went threw the three sets pretty quick.

Weight was down a few pounds, so cutting calories and cardio seem to be working!

 

[Darkhrse99]

I can definitely see a difference already. Stomach looks smaller! Awesome!

Thanks man, weight was down a little tonight, so I hope it keeps going down while strength goes up!

 

[Darkhrse99]

Legs tonight, hoping for some better numbers, having a Chipolte burrito before the workout for some extra energy lol!


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

My calories are through the roof today, right around 3500 before the workout and 350 after the workout. I shoot for 3000 calories a day but school on Monday and Wednesday cause me to have Quiznos sandwich's for lunch and tonight is Chipolte, since I forgot to take out chicken last night. I'll be curious on what I weigh tonight, also my carbs and protein will be over by 100 grams tonight.


Sent from my iPhone using Tapatalk

 

[docdoom77]

It happens bro! Just don't let it get you down and get back on track.

 

[Darkhrse99]

It won't get me down, I may try to do cardio after legs tonight if I can walk lol.that'll be good with the calories today.I might do a low carb day tomorrow depending on tonights workout.


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

So I've decided not to eat Chipolte,since that is the only meal that is making me go over. I just ate 7.5 oz filet and a cup of rice, so it will have to do for the next 5 hours till I return from the gym.


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

Weight 192.2

Legs


Leg extensions

1x10 70lbs
1x10 100lbs
1x10 115lbs
1x10 130lbs

Leg curls

1x10 70lbs
1x10 100lbs
1x10 115lbs

Squats

1x10 145lbs
1x10 235lbs
1x09 325lbs

Leg press

1x10 3 plates a side
1x10 5 plates
1x10 7 plates
1x10 9 plates
1x10 10 plates


Seated calve raises

1x10 45 lbs
1x10 55 lbs
1x10 110lbs

I had a good workout tonight. I decided to try a wider stance during squats and I found it felt better and it was easier to complete my reps. I did a lot of squeeze and contraction on my leg curls and leg extensions, which made for more blood flow in a muscle pump. See below for my video of my last set of leg presses.

 

[Hammer925]

Good stuff man. I wish my gym was that empty

 

[Darkhrse99]

Thanks, it's always empty there, I like that it is, i used to go to 24hr Fitness and it was always packed, it's nice not to have to wait anymore!


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

I did an hour of cardio yesterday and 30 mins today. Arms are tonight and I was weighing 190 this afternoon with little carbs in me.No sides yet and I feel normal as ever.

 

[Darkhrse99]

Weight 192

Arms

Reverse ext with cable

1x20 40 lbs
1x20 50 lbs
1x20 60 lbs
1x10 70 lbs


preacher curls on machine

1x20 70lbs
1x20 85lbs
1x20 115lbs

Seated incline db hammer curls

1x15 20lbs
1x15 30lbs
1x15 35lbs

Close grip bench press

1x20 145lbs
1x20 195lbs
1x12 205lbs
1x10 225 lbs


Bicep curls with rope

1x10 50lbs
1x10 70lbs
1x10 90lbs


Behind the neck press w/db's

1x20 55 lbs
1x20 75 lbs
1x10 100lbs

Standing bicep curls

1x10 20 lbs
1x10 30 lbs
1x10 40 lbs

Cable press downs with bar

1x20 90 lbs
1x20 110 lbs
1x20 130 lbs
1x20 150 lbs



My weight is dropping and strength is staying up! Other then that I feel the same. Also did 30 mins or cardio today.

 

[Darkhrse99]

Here is a pick from tonight weighing 192.

Sent from my iPhone using Tapatalk

 

[Darkhrse99]

I did cardio yesterday for 30 mins and weighed 189.0 at the end. Chest and tri's today, so I'm hoping to rep out the same weight again for more reps on dumbbell press and incline press. I'll be making sure I get in all my carbs and plenty of meals before the gym!


Sent from my iPhone using Tapatalk

 

[Flathead]

How did you make out on the 85lb DBs?

 

[Darkhrse99]

I failed . It took two tries to get the 80's up, but once I did I did them for 11 reps!


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

I'm hoping this week they come up effortlessly!


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

Weight 192

Chest and Tri's today


Incline barbell press on smith machine

1x20 60lbs
1x20 95lbs
1x10 140lbs
1x09 205lbs

Flat db presses

1x06 113lbs
1x08 100lbs
1x11 85lbs
1x10 70lbs


Cable crossover's pulling from the bottom

1x20 40lbs
1x20 50lbs
1x15 60lbs

Close grip bench on smith machine

1x10 95lbs
1x10 145lbs
1x10 185lbs
1x10 145lbs

Cable ext with rope

1x20 50 lbs
1x20 70lbs
1x20 90 lbs

press downs w/bar

1x20 80 lbs
1x20 120 lbs
1x20 160 lbs
1x20 180 lbs


I felt good today. Lost a few reps on chest press, but did some good drop sets to make up for it. Triceps felt strong and I also got a good pump today.

 

[Darkhrse99]

I'll be finishing my first bottle today, so I'm at the half way point. Tonight's back attack and biceps!

 

[Darkhrse99]

Weight 191.0

Back


Pull up's

1x10
1x10
1x10

Lat pull downs close grip

1x10 80lbs
1x10 125lbs
1x10 190lbs

One arm db rows

1x10 70lbs
1x10 90lbs
1x10 113lbs


preacher curls on machine

1x20 70lbs
1x20 85lbs
1x18 115lbs
1x10 130lbs
1x10 145 lbs

Seated db hammer curls

1x10 20lbs
1x10 30lbs
1x10 40lbs

overhead cable curls with straight bar

1x10 40lbs
1x10 60lbs
1x10 80lbs
1x08 110lbs

Bicep curls w/ db's across the chest

1x10 45 lbs
1x10 55 lbs
1x07 70 lbs
Bicep curls with rope

1x10 60lbs
1x10 80lbs
1x10 110lbs

I felt pretty good today, strength was up and back exercise felt light! Weights down too, so I'm happy. Tomorrow is delts and we'll see if 85's will go up this week!

 

[docdoom77]

Great job with this log bro!

 

[ebfitness]

It took two tries to get the 80's up, but once I did I did them for 11 reps!

Good work!

 

[Darkhrse99]

Thanks everyone. I have already ate 230 grams of protein and 240 of carbs, so hopefully I have plenty of energy for 85's tonight!


Sent from my iPhone using Tapatalk

 

[Darkhrse99]

Weight 190

Shoulder's


Side lateral w/db's

1x10 10lbs
1x10 15lbs
1x10 20lbs
1x10 25lbs


Shoulder presses w/db's

1x12 35lbs
1x12 45lbs
1x10 55lbs
1x10 80lbs


Lying rear delts w/db's

1x10 10 lbs
1x10 25lbs
1x10 35lbs
1x10 40lbs

rear delts pec dec machine

1x15 55lbs
1x15 70lbs
1x15 85lbs

Upright rows on smith machine
1x10 115lbs
1x10 135lbs
1x10 155lbs


My shoulders felt good tonight, I tried 85lbs db's again and failed to get them up. I was able to get them into position, but couldn't press them up. 5lbs is a bitch to go up on shoulder's. I was able to put up 80lbs db's and rep them out 10 times, which at least made me feel like I didn't lose strength. Maybe next week 85's will go up! If only my right tricep was stronger I think it would have gone up. I hate week body parts lol. Other then that I'm happy. My weight is slowly going down and strength is still consistent, so my diet is working! tomorrow is legs, so I'n excited to push some heavy weight.