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Thread: Deak007's PCT IV 12 week Bridge Log

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    Default Deak007's PCT IV 12 week Bridge Log

    Hey all... First things first, shout out to The Neck for providing me with two bottles of this supplement.


    Me: I am 5'10 - weight, I will post tomorrow... BF% - Last calipers done at the gym was approx 12%

    Training: I did a round of DC at the end of my DMZ 3.0 run and did 2 rounds of it, but it ruined my energy levels, so I am taking a break from it. Current split:

    M - Back
    Tu - Arms/Cardio
    W - Chest
    Th - Legs
    F - Shoulders
    Sat - Cardio
    Sun - OFF

    If something comes up and I cannot work out that day, I sub a workout in that Saturday.

    Nutrition - Currently on a cut doing a low carb diet med fat high pro.

    Roughly - 70g Fat 150 carb 300g Protein

    I will be doing this approx 6 days a week and the 7th is a low fat carb refeed.

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    I will make sure to include occasional food porn with what I am eating... EXPECIALLY the refeed days..
    Instagram: Deak007

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    Weighed in this morning at 199.8, started my cut 2 weeks ago at 205.8...


    popped my first pill this morning!
    Instagram: Deak007

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    ONly being three days in, nothing really to report. I am only taking 1 cap a day for 12 weeks. My goal is to lean out as much as I can. I start adding cardio in this week. I had not done any in the previous two weeks. I am adding a couple of low intensity sessions and Yoga on sunday mornings to help with stretching and flexibility.
    Instagram: Deak007

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    Blasted back last night and did 25 min cardio post workout.

    Felt great to get my legs moving again... saturdays legs day killed me... and they are still a little sore today.
    Instagram: Deak007

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    Did arms and 25 minutes cardio last night... i had to go home mid-day to tend to my wife who has the flu... so i was itchin to get out to the gym... pump was insane!
    Instagram: Deak007

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    Had a tough chest workout last night... utilized drop sets and supersets to absolutely torch my chest... it hurts this morning... LOL
    Instagram: Deak007

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    Hit legs last night... and was so drained I decided to have a cheat meal... I needed something cause my energy was SOOO low... I had a ground chicken burger with pepperjack cheese and a fried egg on top... sooo good!
    Instagram: Deak007

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    Post workout chicken livers, onion, and hash browns!!! Sooooo good!


    Sent from my iPhone using Tapatalk
    Instagram: Deak007

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    Got some shoulder veinage...


    Sent from my iPhone using Tapatalk
    Instagram: Deak007

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    SO some thoughts now that I am a week + in... I definitely feel "healthier" shall I say... Idk... the general well being feeling has come upon me... this could be me finally getting back to the norm after the DMZ3, but idk regardless, I feel great!
    Instagram: Deak007

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    Thanks for the updates deak. Keep em comin

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    Back 2/24/14

    Rope Pullovers
    50x20
    70x20
    100x14
    100x10

    Dumbbell Rows
    50x20
    60x20
    75x15
    90x12

    Front Pulldowns
    90x15
    140x12
    180x10
    90x15
    90x12 - Behind the neck pull down

    HS Low Row
    45PS x15x3 - held the squeeze and the extension for 3 seconds

    Pullups/Chinups
    PULL - BWX10
    CHIN - BWx12
    PULL - BWx8
    CHIN - BWx12
    PULL - BWx8
    CHIN - BWx10

    ALL of these are dead hang pulls and chins... i pause for a full second to two at the bottom to ensure that there is no momentum being used.

    ABS -
    Rope Crunches
    150x20x5

    Ab Wheel
    10repsx3

    Roman Chairs
    15x3
    Instagram: Deak007

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    VERY stiff this morning... Slept better than I have in a long time... could be a factor, but I cannot 100% say so...
    Instagram: Deak007

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    Picture update: first is from December 6th


    Second is from February 25th



    Sent from my iPhone using Tapatalk
    Instagram: Deak007

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    I did legs late night on 2/27 and shoulders on 2/28...

    Took the weekend off to go out of town with my wife... much needed break... caught up on a lot of sleep.
    Instagram: Deak007

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    3/4/14 - Back

    Rope Pullovers
    50x20
    75x15x3

    Barbell bent over rows - overhand
    135x15
    185x12x2
    205x12x2

    Pull Downs - wide grip
    90x20
    105x18
    120x18
    135x16
    150x13
    165x11
    180x8

    HS Pulldowns -
    25PSx20x2 - major squeezes with 3 second hold at contraction
    70PSx15x2 - squeeze and go...no hold

    Assisted pullups
    50lbs resistance x15x3
    Instagram: Deak007

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    I have noticed some major hornyness lately... also have noticed some quality changes to my physique... like the above comparison... also, my abs are slowly coming out to play more and more...
    Instagram: Deak007

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