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CC's Post CT log

Day 7 workout chest triceps and abs
Warm up was joint rotations and 10 mins on arc trainer.
1) internal and external rotations- 3 sets of 20 reps
2)incline db press-(40lbsx20) 65lbsx15, 80lbsx12, 90lbsx10
3) dips-(assisted 50lbsx15) bwx15,bwx15, bw+10lbsx12
4) flat db press-(50lbsx20) 65lbsx15,90lbsx10,95lbsx10
5) flat db flyes- 30lbsx15,35lbsx15,35lbsx15
12 sets for chest
6) v bar push downs-(100lbsx20)200lbsx12,210lbsx10,210lbsx8
7) rope overhead extension-(60lbsx15) 80lbsx15,90lbsx12,100lbsx10
6 sets of triceps
8) ab crunches- bwx50,bwx50,bwx50
21 sets for entire workout! Overall good workout! This is my second time through workouts this week and I use these workout to gauge my fatigue and make sure I am recovering adequately as I progress the frequency. Thank you for reading!
 
Carmel cowboy said:
Day 7 workout chest triceps and abs
Warm up was joint rotations and 10 mins on arc trainer.
1) internal and external rotations- 3 sets of 20 reps
2)incline db press-(40lbsx20) 65lbsx15, 80lbsx12, 90lbsx10
3) dips-(assisted 50lbsx15) bwx15,bwx15, bw+10lbsx12
4) flat db press-(50lbsx20) 65lbsx15,90lbsx10,95lbsx10
5) flat db flyes- 30lbsx15,35lbsx15,35lbsx15
12 sets for chest
6) v bar push downs-(100lbsx20)200lbsx12,210lbsx10,210lbsx8
7) rope overhead extension-(60lbsx15) 80lbsx15,90lbsx12,100lbsx10
6 sets of triceps
8) ab crunches- bwx50,bwx50,bwx50
21 sets for entire workout! Overall good workout! This is my second time through workouts this week and I use these workout to gauge my fatigue and make sure I am recovering adequately as I progress the frequency. Thank you for reading!
Click to expand...
nice brother, my kind of workout!
 
Day 8 weight 220lbs
Post CT- dosed after breakfast
Nutrition- still in 300 calorie deficit. Lost 3lbs for first week which is normal for me first week of dropping calories.
My goal for mini cut is to get skin fold measurements of abdominal, chest and quad to be at or less then where I finished cycle. My measurements were chest- 4mm, abs-8mm, quad-4mm at 226lbs. Today my measurements were chest-4mm, abs-10mm and quad-4mm at 220lbs. My weight at the start of last cycle was 207lbs so I am hoping I can hold 214-215lbs with skin fold measurements of last day of cycle.
Workout- today is shoulder, biceps and calves. Here is the workout
Warm up was joint rotations and 10 mins on arc trainer.
1) internal and external rotation- 3 sets of 20 reps
2) db overhead press-(30lbsx20,40lbsx15) 65lbsx15, 75lbsx12, 85lbsx12
3) seated db side laterals-(20lbsx20) 35lbsx20,45lbsx15,50lbsx12
4) rev pack deck-(90lbsx20) 100lbsx15,120lbsx15,130lbsx12
5) barbell shrugs- (stayed light for lower back)(135lbx20)225lbsx20,315lbsx20,315lbsx20
12 sets for shoulders
6) straight bar curl-(stayed light lower back was tight) (65lbsx20)95lbsx15,115lbsx15,115lbsx15
7) db hammer curls-(30lbsx15)50lbsx15,55lbsx12,60lbsx10
6 sets for biceps
8) standing calf raise-(again stayed light for lower back)(120lbsx25)150lbsx20,160lbsx15,160lbsx15
9) seated calf raise-(45lbsx20) 90lbsx20,135lbsx20,180lbsx20,225lbsx15
7 sets for calves
Overall good workout! Thank you for reading
 
Day 9 weight 219.4lbs
Post CT- dosed after breakfast. One thing I can add to the already increase in energy, vascularity and fullness is that libido has improved as well. So far very happy with post CT and everyday I am convinced I will be using it in every PCT.
Nutrition- has remained the same
Workout- today was scheduled to be a day off but going to do back and legs as I will be taking Christmas off.
Will post complete workout. Thanks for reading!!
 
Day 9 workout back(width), legs
Warm up was joint rotations and arc trainer 10 mins
1) chin ups-(warm up was on lat pulldown for 2 sets) bwx17, bw+20lbsx12, bw+30lbsx8
2) wide neutral grip lat pulldown-(100lbsx15)200lbsx12,220lbsx8,220lbsx6+2
3) hammer strength row-(overhand grip. Weight is plates per side)(45lbsx20)135lbsx12,160lbsx10,170lbs8+2
4) prone leg curl-(70lbsx15)130lbsx12,150lbsx10,160lbsx8
5) standing single leg curl-(50lbsx15)80lbsx15,100lbsx15,120lbsx12
6) leg extensions-(55lbax30,70lbsx30)130lbsx30,160lbsx25,190lbsx20,200lbsx20
No leg press or hack squat today. Lower back was tight and didn't want risk tweaking it again!
Thank you for reading!!
 
Carmel cowboy said:
Day 9 workout back(width), legs
Warm up was joint rotations and arc trainer 10 mins
1) chin ups-(warm up was on lat pulldown for 2 sets) bwx17, bw+20lbsx12, bw+30lbsx8
2) wide neutral grip lat pulldown-(100lbsx15)200lbsx12,220lbsx8,220lbsx6+2
3) hammer strength row-(overhand grip. Weight is plates per side)(45lbsx20)135lbsx12,160lbsx10,170lbs8+2
4) prone leg curl-(70lbsx15)130lbsx12,150lbsx10,160lbsx8
5) standing single leg curl-(50lbsx15)80lbsx15,100lbsx15,120lbsx12
6) leg extensions-(55lbax30,70lbsx30)130lbsx30,160lbsx25,190lbsx20,200lbsx20
No leg press or hack squat today. Lower back was tight and didn't want risk tweaking it again!
Thank you for reading!!
Click to expand...
Hell of a workout on Christmas brother. Merry Christmas to you and your family

Sent from my SM-G955U using Tapatalk
 
Day 10 weight 220lbs
Post CT dosed after breakfast
Nutrition- today is Christmas so I will have one cheat meal
Workout- day off
 
Day 11 weight 221lbs
Post CT- dosed after breakfast
Nutrition- up 1 lb so not too much damage from cheat meal and snacks!
Workout- this week starts some body parts trained 3xs a week. Will post complete workout once completed. Thank you for reading!
 
Day 11 workout. today starts week 2 of my periodized plan mentioned earlier. The objective of the plan is to progressively increase frequency. This week I have decide that medial delts, triceps, biceps and lower pec will be hit 3xs a week while chest, back, front and rear delt, legs will be hit 2xs per week. Here is the split I will be using for this week.
Tuesday- chest, triceps,side laterals, abs
Wednesday - mid back(thickness), legs, biceps, calves
Thursday- shoulder, lower chest, Triceps
Friday- upper back (width),legs, calves, biceps
Saturday -chest, triceps,abs
Sunday -shoulders, biceps, calves

Today workout was chest side delt tricep abs.
Warm up was joint rotations and arc trainer.
1) internal external rotation- 3 sets of 20 reps
2) hammer strength incline press- (weight is lbs per side)(25lbsx20) 70lbsx15,95lbsx15,125lbsx10
3) flat db press-(30lbsx20)65lbsx15,85lbsx15,95lbsx12
4) decline barbell press- (close grip)(95lbsx20)135lbsx15,185lbsx15,185lbsx15
5) peck deck-90lbsx20,110lbsx15,120lbsx15
12 sets for chest
6) cable side laterals-(30lbsx20)50lbsx15,60lbsx15,70lbsx12
3 sets medial head
7) ez bar skull crushers-(50lbsx20)80lbsx15,110lbsx12,110lbsx12
8) rope pushdowns-(50lbsx20)90lbsx15,100lbsx12,110lbsx10
6 sets for triceps
9) ab crunch- bwx50,bwx50,bwx50
Abs 3 sets
24 sets total for workout. Cardio- treadmill 15 mins. Overall great workout! Will be monitoring recovery and fatigue throughout the week. Thank you for reading!
 
Day 12 weight back to 219.4
Post CT- dosed after breakfast. No other changes to report.
Nutrition- sticking with 300 cal deficit.
Workout- today's workout is back(thickness),legs,biceps. Will post workout once completed. Thank you for reading!!
 
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