Great job brother!! You are killing it!!! What weight goal did you hit?
AP's Post CT log
- Thread starter Apsmith4992
- Start date
Great job brother!! You are killing it!!! What weight goal did you hit?
Just hit 170. Started at about 135 so lots of progress.
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Great job!!! That's an impressive gain!!!
21s... love it! Congrats on reaching your goal, looks like everyone is loving POST CT for a multitude of reasons.
Awesome job on reaching that goal brother! You're killing it!
fucking awesome bro.. just awesome... you are having A LOT of people following along here too and you have no idea the motivation and help you are providing so many
I really appreciate that man... I'm just giving it everything I've got day in and day out. Real excited to get this blood work done Saturday.
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Day 28
Rest day
Must have really put on a good one yesterday. My biceps are pretty tore up which usually doesn't happen this bad. This has definitely been an awesome experience running post CT. I'm really looking forward to seeing the blood test and a solid improvement. I've got shoulders tomorrow and I'll be in pretty much uncharted territory. Going to be a pr kinda day on OHP. One goal I had was to increase the strength of my shoulders and were about to put that to the test tomorrow
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Rest day
Must have really put on a good one yesterday. My biceps are pretty tore up which usually doesn't happen this bad. This has definitely been an awesome experience running post CT. I'm really looking forward to seeing the blood test and a solid improvement. I've got shoulders tomorrow and I'll be in pretty much uncharted territory. Going to be a pr kinda day on OHP. One goal I had was to increase the strength of my shoulders and were about to put that to the test tomorrow
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Can't wait to read about your shoulder workout!!! Kill it!!!
i cant wait to see the results bro, but i expect with your progression they should be looking strong
Day 29
Shoulders and abs
OHP 95x12 160x5x4 185x3
Cable rear delt rows 160x10x4
Cable upright rows 120x8x4
DB shrugs 70x10x4
Front raises 20x12x3
Lateral raises 15x12x3
Machine shoulder press 95x15x3
Weighted incline sit ups 25x12x4
Hanging leg raises 12x4
Side crunches 20x3 per side
Just realized I miscounted a day lol. I have enough post CT for tomorrow and Saturday. Blood draw set for 730am Saturday. Only hit 185 on OHP for 1 rep before I needed a bit of assistance on the 3rd from my spotter but it's a large improvement. Really had my shoulders pumped up today starting to really get a few striations in then as well.
Final workout tomorrow and I'm ready for it. After this I've got an s4 and lgd cycle I'm starting first week of the year so stay tuned for that one as well.
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Shoulders and abs
OHP 95x12 160x5x4 185x3
Cable rear delt rows 160x10x4
Cable upright rows 120x8x4
DB shrugs 70x10x4
Front raises 20x12x3
Lateral raises 15x12x3
Machine shoulder press 95x15x3
Weighted incline sit ups 25x12x4
Hanging leg raises 12x4
Side crunches 20x3 per side
Just realized I miscounted a day lol. I have enough post CT for tomorrow and Saturday. Blood draw set for 730am Saturday. Only hit 185 on OHP for 1 rep before I needed a bit of assistance on the 3rd from my spotter but it's a large improvement. Really had my shoulders pumped up today starting to really get a few striations in then as well.
Final workout tomorrow and I'm ready for it. After this I've got an s4 and lgd cycle I'm starting first week of the year so stay tuned for that one as well.
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That's a solid shoulder workout AP!! Good job!
Thanks guys had a good one with legs today. CC set me up with a new plan I'm going to use on my cycle. I didn't really feel like stacking 315 on the rack today. Hell I about said screw it and was gonna hit arms because I was just feeling like crap from lack of sleep. Then I remembered just because you don't want to do it doesn't mean it doesn't need to be done and I actually had a good ads leg workout.
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Day 30
Leg day and last workout on post CT
Squats 135x8x1 225x8x6
Leg press close feet 605x8x4
Leg curls 150x10x3 up 10lbs from last week
Leg extensions toes in and out 110x12x3 also up 10lbs
Sissy squat 45lb plate 12x3
Squats 225x11x1
Hey CC does this volume seem right? 10 sets on the compound and 6 on the single joint plus the 1 final set on compound. The extra sissy squats were just for fun lol.
Had a good day at the gym I honestly wasn't feeling legs but you gotta get up and going when you don't want to or you'll just end up like everyone else... excited to get my bloods tomorrow even though I wont likely see them until mid week. Once I get the results I'll post them up along with a very in depth final review
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Leg day and last workout on post CT
Squats 135x8x1 225x8x6
Leg press close feet 605x8x4
Leg curls 150x10x3 up 10lbs from last week
Leg extensions toes in and out 110x12x3 also up 10lbs
Sissy squat 45lb plate 12x3
Squats 225x11x1
Hey CC does this volume seem right? 10 sets on the compound and 6 on the single joint plus the 1 final set on compound. The extra sissy squats were just for fun lol.
Had a good day at the gym I honestly wasn't feeling legs but you gotta get up and going when you don't want to or you'll just end up like everyone else... excited to get my bloods tomorrow even though I wont likely see them until mid week. Once I get the results I'll post them up along with a very in depth final review
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What's up AP, week 1 is 10 sets of compound with 1 of those sets to momentary muscular failure. The 6 sets of single joint is perfect. Just make sure the squats and leg press total 10 sets and 1 of those sets is taken to momentary muscular failure. Remember the rep range is 6-8 reps week 1. That make sense?
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Yep sounds good. I appreciate all the help. I'll probably take leg press to failure since squats can be a little iffy. I'm gonna deload next week so in fresh and ready come the first of the year
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Perfect bro!! Make changes as you see fit for your individual needs! For example if an exercise is uncomfortable and the risk of injury is high change that exercise or don't push that one to failure. That's why the exercise selection is up to you!
I think my goals on the next run are probably going to fit really well with this. The increased volume should help me. I've noticed I'm probably closer to the 14 15 range on body fat now and honestly i want to get back to that 12 and under on my cycle. So those weeks of extra volume should help with that as well as a bit of tweaking to my diet.
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I agree brother! After week 5 deload I will send you the next 4 weeks of plan. Keep accurate record of exercises, weight,reps and how you feel during each week!! Kill it!!!
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