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CC's Post CT log

Day 12 workout- back(thickness),legs,biceps
Warm up was joint rotations and treadmill for 10 mins.
1) close grip lat pulldowns-(90lbsx20,100lbsx15) 200lbsx12,220lbsx10,230lbsx8+2
2) seated row-(100lbsx15) 220lbsx12,240lbsx12,250lbsx10 (felt strong here)
3) rope cable pullovers-(100lbsx15)150lbsx15,160lbsx12,160lbsx12
9 sets for back
4) leg extensions-(90lbsx30,100lbsx25)190lbsx20,200lbsx15,210lbsx12 (felt strong and knees felt good)
5) leg press-(225lbsx25) 405lbsx20,585lbsx20,675lbsx20 (stayed light cause lower back has been doing good next week plan to slowly increase weight one of the days)
6) hack squat-(95lbsx20) 135lbsx20,225lbsx20,225lbsx20 (have to be careful with this exercise for both knees and lower back but felt good today)
7) prone leg curl-(70lbsx20)110lbsx15,130lbsx12,150lbsx10 (usually I start with hamstrings but switches up today)
12 sets for legs
8) machine preacher curls-(70lbsx15)100lbsx12,120lbsx10,130lbsx8+2
3 sets for biceps.
Overall great workout! Strength is definetly going up since the second week of PCT. thank you for reading!
 
Day 13 weight 219.2lbs.
Post CT- taken after breakfast as usual.
Nutrition- still at 300 cal deficit and weight is dropping steady.
Workout- today is shoulders, triceps, lower pec, calves. Here is my workout.
Warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotations- 3 sets of 20 reps
2) seated db side laterals- (20lbsx20) 35lbsx15,45lbsx15,50lbsx12
3) smith machine overhead press-(95lbsx20)145lbsx15,195lbsx12,215lbsx10
4) db seated overhead press-(40lbsx20)60lbsx15,70lbsx12,70lbsx12
5) rev peck deck-(90lbsx20)110lbsx15,120lbsx15,130lbsx12+3
6) barbell shrugs-(135lbsx20)225lbsx20,405lbsx15,405lbsx15 (didn't want to go any heavier to keep lower back safe)
15 sets for shoulders
7) V bar pushdowns- (100lbsx20)190lbsx15,200lbsx12,210lbsx10
3 sets for triceps
8) high to low cable crossovers-50lbsx20,60lbsx15,70lbsx12,80lbsx10
4 sets for lower pec
9) seated calf raises-(45lbsx20)90lbsx20,135lbsx20,180lbsx15,180lbsx15
4 sets for calves.
Overall great workout and fatigue level and recovery is good at this point. Will be monitoring closely! Thank you for reading!
 
Carmel cowboy said:
2) seated db side laterals- (20lbsx20) 35lbsx15,45lbsx15,50lbsx12
Click to expand...

Which position do you use for these? "pouring the pitcher" has been killing me but I've seen others do this with thumbs up while bent slightly forward.
I always pay for my shoulder workout so I'm thinking about changing to external rotation.
 
jmmdm2 said:
Which position do you use for these? "pouring the pitcher" has been killing me but I've seen others do this with thumbs up while bent slightly forward.
I always pay for my shoulder workout so I'm thinking about changing to external rotation.
Click to expand...

In my opinion external and internal rotations are a must in any program cause the rotator cuff muscles take a beating during just about every upper body exercise. You must keep them strong enough to support the demands of stabilizing! For side laterals I focus on the upper arm leading the way which keeps my elbow higher then the db. As far as hand position I keep my palms facing the floor the entire time. I use to lead with my pinky finger but that put a lot of strain on my shoulder. Another thing that I feel is crucial for activating and keeping the stimulation on the medial head is starting with your palms by your pocket on the side of the body. Once you cross in front of the body gravity is pushing down on the db and it will be working more of your grip then medial head and is a way of creating momentum to swing the db up rather then using the side delt. Hope that makes sense bro!
 
Carmel cowboy said:
Yes sir it is not easy!!!
Click to expand...

My wife thought it would be nice to make Christmas cookies together, it was a great idea to MAKE them and then what? There's zero doubt in my mind now... sugar is the worst fucking thing you can put in your body... I haven't eaten that much sugar in years. Literally, this is the first year in a long time I gave in to two holidays. I've heard Dylan say it a hundred times and he was absolutely correct.
 
jmmdm2 said:
My wife thought it would be nice to make Christmas cookies together, it was a great idea to MAKE them and then what? There's zero doubt in my mind now... sugar is the worst fucking thing you can put in your body... I haven't eaten that much sugar in years. Literally, this is the first year in a long time I gave in to two holidays. I've heard Dylan say it a hundred times and he was absolutely correct.
Click to expand...

Yes sir sugar is the worst and very addictive! Thank God I don't like sweets and when I do have them get sick of it real quick!
 
Day 14 weight 219.4lbs.
Post CT- dosed after breakfast. With frequency progressively increasing I am still feeling good and recovering. No lethargy, no loss of strength and if anything strength is improving. Will see what the next couple of weeks brings.
Nutrition- still at 300 calorie deficit.
Workout- today is chest, biceps,abs. Will post workout once completed.
 
Day 14 workout. Warm up was joint rotations and arc trainer for 10 mins
1) internal and external rotations- 3 sets of 20
2) flat db press-(30lbsx20,50lbsx15)70lbsx15,80lbsx15,90lbsx12
3) incline db press-(30lbsx15)60lbsx15,70lbsx12,80lbsx12
4) dips-(assisted 40lbsx15)bwx15,bw+20lbsx12,bw+25lbsx10
5) incline db flyes-(20lbsx15)25lbsx15,30lbsx15,35lbsx15
6) barbell curls-(65lbsx20)95lbsx15,135lbsx15,155lbsx10
7) db hammer curls-(30lbsx15)50lbsx15,55lbsx12,60lbsx10
8) superset peck deck-100lbsx15,110lbsx15,120lbsx15
Barbell reverse curls-60lbsx15,70lbsx15,80lbsx15
9) ab crunch- bwx50 for 3 sets
15 sets for chest, 9 sets for biceps, 3 sets for abs. Overall great workout and felt great throughout workout! Thank you for reading!
 
jmmdm2 said:
My wife thought it would be nice to make Christmas cookies together, it was a great idea to MAKE them and then what? There's zero doubt in my mind now... sugar is the worst fucking thing you can put in your body... I haven't eaten that much sugar in years. Literally, this is the first year in a long time I gave in to two holidays. I've heard Dylan say it a hundred times and he was absolutely correct.
Click to expand...
sugar is most certainly the worst bro and i know, trust me, ive always had a sweet tooth and its so damn hard on me, truly it is.. .i just tell myself about how hard i work all week long and how it will ruin all that work.. three hours of work ruined in 30 seconds... just remember that
 
DylanGemelli said:
sugar is most certainly the worst bro and i know, trust me, ive always had a sweet tooth and its so damn hard on me, truly it is.. .i just tell myself about how hard i work all week long and how it will ruin all that work.. three hours of work ruined in 30 seconds... just remember that
Click to expand...

Great way of overcoming those cravings!! Experts have compared the addiction of sugar to that of cocaine!!! The other issue added is that it's socially accepted to eat or drink sugar shit we even reward our youth with sugar!! It's a serious problem that a lot of people are unaware of. Fast food companies put sugar or high fructose corn syrup in a lot of the food because of how addictive it is.
 
Day 15 weight 218.4lbs
Post CT- dosed after breakfast
Nutrition- 300 cal deficit. Cut is going really good!
Workout- today is a day off.
Thank you for reading!
 
Day 16 weight 219lbs
Post CT- dosed after breakfast
Nutrition- weight is continuously coming off so gonna stay with plan of 300 calorie deficit. Skin fold measurements will be done next week.
Workout- today is back,legs, calves.
Warm up was joint rotations and treadmill for 10 mins.
1) lat pulldowns-(100lbsx20,120lbsx15) 200lbsx15,240lbsx12,245lbsx10
2) hammer strength row- (weight is lbs per side 45lbsx20) 135lbsx15, 170lbsx12, 180lbsx10
3) neutral grip wide lat pulldowns-(100lbsx15)200lbsx12,220lbsx8,220lbsx6+2
9 sets for back
4) prone leg curl-(70lbsx15)110lbsx15,130lbsx12,150lbsx10
5) leg extension-(70lbsx30,90lbsx30)160lbsx25,190lbsx25,210lbsx15
6) leg press-(225lbsx20)405lbsx25,585lbsx20,675lbsx20
7) standing calf raises-(120lbsx20)200lbsx15,210lbsx15,220lbsx15,230lbsx15
13 sets for legs. Overall great workout and felling stronger and stronger with my challenge weights! Thank you for reading!
 
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