Papi93's Phera Plex Workout Log

[Papi93]

2/10/06

Deadlifts 155(8)/155(8)/155(8)
Reverse Dumbbell Lunges 35(8)/35(8)/35(8)
Lying Leg Curls 140(8)/140(8)/140(8)
Toe Press Machine 230(8)/230(8)/230(8)
Seated Calf Raises 90(7)/90(7)/90(7)
*RJW Barbell Shrugs 165(8)/175(7)/175(7)

*This is an exercise I created after graduating from college. I needed to change the exercise because I'm incorporating barbell shrugs earlier in the week.

I'm glad I stuck with the deadlifts because I am still increasing, even if it is only by 10lbs (from the first set last week to the last set this week).

[Papi93]

Week 4 (last week) - 2/13/06

Decline Barbell Presses 250(4)/250(4)/250(4)/250(4)
Dumbbell Bench Presses 95(6)/95(6)/95(6)/95(6)
Supinated-Grip Bent-Over Rows 160(5)/160(5)/160(5)/160(5)
3 Point Dumbbell Rows 80(6)/80(6)/80(6)/80(6)
Ab Machine 80(6)/80(6)/80(6)/80(6)

Well...if officially plateaued out on the decline press. I was able to go with four sets of 4 reps with 250lbs, though. I'm looking to build up to a 3RM so I'm going to keep pressing away. From my experience, it looks like I should run Phera Plex at 20mg ED the first two weeks and 30mg ED the last two weeks.

[Papi93]

2/14/06

Box Squats 195(4)/200(4)/200(4)/200(4)
Single-Leg Squats with Dumbbells, Back Leg Elevated 20(8)/20(8)/20(8)
Back Extensions 35(6)/35(6)/35(6)
Barbell Shrugs 165(5)/170(5)/175(5)

I may have plateaued on the squat, at the 5 rep mark, but as I said with the decline press, I want to build up to a 3RM.

[Papi93]

2/16/06

Bench Presses 225(5)/225(6)/225(5)
Lying Triceps Extensions 100(6)/100(6)/100(6)
Close-Grip Lat Pulldowns 180(7)/180(7)/180(7)
Seated Dumbbell Shoulder Presses 60(8)/60(8)/60(8)
Preacher Machine Curls 80(7)/80(7)/80(6)
Dumbbell Side Bends 55(8)/55(8)/55(8)

Well, I basically maintained off of last week (from my last set), except for the 6 reps on my second set.

[Papi93]

Tonight is my last workout of my Phera Plex cycle. I used a scale, on the first day of my log but I found out that the scale is not reliable so I did not include it. The scale said I started at 195lbs and I know I have gained at least the normal amount of weight of the cycle. I will weigh myself tonight and let you guys know how it turned out.

I will not be updating until Monday morning. So fellow bros...post away please.

[sputnik]

Papi, that is excellent detail, love it and well done.

Now jsut keep track of your strength increases during PCT. Just make sure you keep the calories just as high ok?

One thing I hadn't considered is that on cycle, as one puts on more BW, calories should be increased accordingly to support this and encourage more gains, something I didn't do. It also seems most ppl will say, ok I'm going to do 1000 cals surplus, when I ideally they should increase together with BW. Pref. good food of course so it doesn't all end up as fat.

[Papi93]

Papi, that is excellent detail, love it and well done.

Now jsut keep track of your strength increases during PCT. Just make sure you keep the calories just as high ok?

One thing I hadn't considered is that on cycle, as one puts on more BW, calories should be increased accordingly to support this and encourage more gains, something I didn't do. It also seems most ppl will say, ok I'm going to do 1000 cals surplus, when I ideally they should increase together with BW. Pref. good food of course so it doesn't all end up as fat.

I'll keep a log of my PCT workouts. I'm using nolva 40mg ED, Retain, and PCT. Along with my liver and cardiovascular support supplements. I've keep my calories high during my cycle. The tough part will be keeping them high during PCT. It is difficult when you don't have that hormone in your body, that increases appetite. I promise to do my best. Thanks for the reply, Sputnik.