Deak007's PCT IV 12 week Bridge Log

[deak007]

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.



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

[deak007]

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


popped my first pill this morning!

[deak007]

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.

[deak007]

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.

[deak007]

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!

[deak007]

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

[deak007]

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!

[deak007]

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


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[deak007]

Got some shoulder veinage...


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[deak007]

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!

[iwontquit]

Thanks for the updates deak. Keep em comin

[deak007]

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

[deak007]

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

[deak007]

Picture update: first is from December 6th


Second is from February 25th



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[deak007]

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.

[deak007]

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

[deak007]

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...