Papi93's Phera Plex Workout Log

[Papi93]

4/25/06

Deadlift 235(3)/245(3)/255(3)/265(3)
Dumbbell Step-Ups 40(6)/45(6)/45(6)
Good Mornings 95(6)/95(6)/100(6)
Behind-the-Back Barbell Shrugs 155(5)/160(5)/165(5)
Toe Presses on Leg Press 280(5)/290(5)/300(5)
Seated Calf Raises 150(5)/160(4)/160(4)

A member on another site said that I needed to get my ass going on my lower body workouts. That lit a fire under my ass and really motivated me to push for weight during this workout. Not since my first PP cycle had I increased the weight on each set of the deadlift. Every exercise went well but seated calf raises.

[Papi93]

4/27/06

Bench Presses 225(6)/225(6)/225(6)
Elbows-Out Dumbbell Triceps Extensions 50(6)/50(6)/50(6)
Lat Pulldowns 140(6)/150(6)/160(6)
Seated Shoulder Presses - Bottom Half of ROM 135(6)/135(6)/135(6)
Standing Barbell Curls 70(8)/80(6)/80(6)
Dumbbell Side Bends 80(6)/80(6)/80(6)
Close-Grip Bench Presses 155(6)/160(6)/165(6)
Seated, Alternating Dumbbell Hammer Curls 50(4)/50(4)/50(4)

Damn dbs only go to 100's so I had to switch to barbell bench press. Felt a little heavy on the first two sets but the last was easy. Maybe my nervous system just needed to wake-up. Seated Shoulder Presses went very well, as I finally got to use a 45lb plate on each end. Great for the ego.
I haven't experienced back pumps or felt lathargic while on Phera Plex, again. I guess I am one of the lucky ones.
My brother is coming down for the weekend so I should have a fun leg workout on Friday.

[Papi93]

4/28/06

Box Squats 185(6)/185(6)/185(6)
Static Dumbbell Lunges 55(6)/55(6)/55(6)
Romanian Deadlifts 155(6)/155(6)/155(6)
Toe Presses 250(6)/250(6)/250(6)
Seated Calf Raises 140(6)/140(6)/140(6)
Dumbbell Shrugs 85(60/85(6)/85(6)

My ankle is feeling better so I switched back to box squats and dropped high bar squats. The static db lunges were very heavy but the workout was very good overall. I always have great workouts when exercising with my brother. Too bad it is only once every two months (when he comes to visit, on the weekend). I have two more weeks to go on the Phera Plex.

[Papi93]

5/1/06

Incline Barbell Presses 225(3)/225(3)/225(3)/225(3)
Barbell Bench Presses 225(6)/225(6)/225(6)
Neutral-Grip Rows 150(3)/150(3)/150(3)/150(3)
Supinated-Grip Bent-Over Rows 165(6)/165(6)/165(6)
Decline Sit-Ups 45(6)/50(6)/50(6)
Overhead Barbell Triceps Extensions 100(5)/100(5)/100(5)
Unilateral Machine Preacher Curls 55(4)/55(4)/55(4)

It felt good to finally be pressing 225 on the incline press. The barbell bench press felt very light after doing the incline press. The gym was very busy today. I ran into a person that I used to work with, when I worked at a private personal training studio. It is good I ran into him because I had lost contact with him and wanted to speak with him. He might be able to get me a domestic source. I'm crossing my fingers.

[Papi93]

5/2/06

Deadlifts 275(2)/275(2)/275(2)/275(2)
Dumbbell Step-Ups 50(6)/50(6)/50(6)
Good Mornings 100(5)/100(5)/100(5)
Behind-the-Back Barbell Shrugs 165(4)/165(4)/165(4)
Toe Presses 300(5)/300(5)/300(5)
Seated Calf Raises 160(4)/160(4)/160(4)

I need to work on my concentric form on the deadlifts for next week. The eccentric went fine but I would like to see a more neutral position on my concentric. Everything was a little more difficult this week but that is to be expected. I had the same issue on my last PP cycle. After the second week, the strength gains started to really slow down.

[Papi93]

5/4/06

Decline Barbell Presses 245(6)/245(6)/245(6)
Elbows Out Dumbbell Triceps Extensions 55(5)/55(5)/55(5)
Lat Pulldowns 160(6)/180(5)/180(5)
Seated Shoulder Presses - Bottom Half of ROM 145(5)/145(5)/145(5)
Barbell Curls 90(6)/90(6)/90(6)
Dumbbell Side Bends 90(5)/90(5)/90(5)
Close-Grip Bench Presses 185(5)/185(5)/185(5)
Seated, Alternating Dumbbell Hammer Curls 50(5)/50(5)/50(5)

I changed bench presses to decline presses because I added bench presses on Monday's workout to replace db presses. I like decline presses because it really allows you to put up some serious resistance.

I have been training for almost 4 months without an off week. I notice as I get stronger, I need to get more sleep or it is harder for me to recover from my workouts. With the conjugate method you do not need rest weeks, as it let's you train year round. I have always been a year round trainer but my body feels like it could use some time off. My trip to Mexico will be refreshing.

[jeffsz28]

hmm. all the cycles i have done with test and stuff i have never had any sides.. i have always heard alot of bad things bout prohormones?? are they worse then sus and d-bol?

[Papi93]

hmm. all the cycles i have done with test and stuff i have never had any sides.. i have always heard alot of bad things bout prohormones?? are they worse then sus and d-bol?

Phera Plex actually isn't a pro-hormone like 4AD. It is a steroid.

Sorry it took so long to reply, I have been on vacation in Mexico.

[mwolffey]

how was mexico bro...not too much drinking i hope....

[LetsGetItOn]

Sides: Facial acne, hair loss, facial hair grew faster, and increased aggression. I don't mind the increased aggression; I like it.

How bad was the hair loss your talking about? Take anything for it? Great thread btw man, congrats on the gains. I'm really interesting in trying out a PP cycle.

[Papi93]

how was mexico bro...not too much drinking i hope....

My future brother-in-law wanted me to have some beers with him but I hadn't finished taking my phera plex doses, yet. Man, can the people drink down there. I saw people drinking beers, at night, and tossing them out their car windows. Crazy shit.

[Papi93]

How bad was the hair loss your talking about? Take anything for it? Great thread btw man, congrats on the gains. I'm really interesting in trying out a PP cycle.

I asked my girlfriend and another female friend of mine and they said that I did not lose any hair the first time. Maybe it was in my head. I didn't notice any difference on my second cycle. I will update my log with the new workouts soon.

[LetsGetItOn]

Excellent, great to hear!

[Papi93]

Excellent, great to hear!

If you want to see it, immediately, go to anabolic-research.com and go to the supplement forum. Don't worry, it's another AR site.

[LetsGetItOn]

Awesome man, checked it out. Nice work. I saw on another thread you had posted you bought your bro a bottle for $22 somewhere, can you PM me a link? Cheap price.

[Papi93]

Awesome man, checked it out. Nice work. I saw on another thread you had posted you bought your bro a bottle for $22 somewhere, can you PM me a link? Cheap price.

Do you remember the thread it was on?

[LetsGetItOn]

No not exactly, just did a Phera Plex search I think. You hadn't listed anywhere in the thread where you got it for $22 bucks though, think maybe you PMed another member a link I saw if I remember correctly.

[Papi93]

No not exactly, just did a Phera Plex search I think. You hadn't listed anywhere in the thread where you got it for $22 bucks though, think maybe you PMed another member a link I saw if I remember correctly.

I think you are right. Damn, I cannot remember where I bought that last bottle from. I guess that I will have to look around and see where I bought that.

[Papi93]

5/5/06

Box Squats 195(6)/195(6)/195(6)
Single-Leg Squats, Back-Leg Elevated 25(6)/25(6)/25(6)
Romanian Deadlifts 165(6)/165(6)/165(6)
Toe Presses 270(5)/270(5)/270(5)
Seated Calf Raises 160(5)/160(5)/160(5)
Dumbbell Shrugs 90(6)/90(6)/90(6)

This finishes my third week of my Phera Plex cycle. Just one week to go. Box Squats went up nicely by 10lbs on each set. I took out static db lunges are brought back single-leg squats, back-leg elevated. I'm hoping that the combination of box squats and single-leg squats, back-leg elevated will bring back some of the glute size that I lost. Not sure it was lost by the replacement exercises I used for these two or not. Only time will tell.

[Papi93]

5/8/06

Bench Presses 254(4)/250(4)/255(4)/260(3)
Incline Presses 195(5)/195(5)/195(5)
Neutral-Grip Rows 160(3)/160(3)/160(3)/160(3)
Supinated-Grip Bent-Over Rows 175(5)/175(5)/175(5)
Decline Sit-Ups 55(6)/55(6)/55(6)
Overhead Barbell Triceps Extensions 110(3)/110(3)/110(3)
Unilateral Machine Preacher Curls 50(5)/50(5)/50(5)

The incline press was being used so I had to switch incline presses and bench presses around. I had to go get my birth certificate translated into Spanish so I was late to the gym. Overhead Barbell Triceps Extensions were very heavy and I need to work on form for next week. This week, I will have to train four days straight because my plane will be leaving for Mexico on early Friday morning. I will really have to gut these workouts out without much rest.

[Papi93]

5/9/06

Deadlifts 275(2)/275(2)/275(2)/275(2)
Dumbbell Reverse Lunges 55(6)/55(6)/55(6)
Good Mornings 100(6)/100(6)/100(6)
Barbell Shrugs 165(5)/165(5)/165(5)
Toe Presses 310(5)/310(5)/310(5)
Seated Calf Raises 160(5)/160(5)/160(5)

My reps did not go up on the deadlift but that was my intention. I wanted to work on making my technique better and that is what I did. I took out step-ups and put back reverse lunges. Reverse lunges are my favorite type of lunges for loading. I just needed a break from them for a while. Tomorrow, I will be in the gym, again, because I won't be able to lift Friday because I will be in Mexico.

[Papi93]

5/10/06

Decline Presses 255(5)/255(5)/255(5)
Elbows Out Dumbbell Triceps Extensions 55(6)/55(6)/55(6)
Lat Pulldowns 180(5)/180(5)/180(5)
Seated Dumbbell Shoulder Presses 60(6)/60(6)/60(6)
Barbell Curls 100(5)/100(5)/100(5)
Dumbbell Side Bends 90(6)/90(6)/90(6)
Close-Grip Bench Presses 185(5)/185(5)/185(5)
Machine Preacher Curls 90(6)/90(6)/90(6)

I had a funny feeling in my left pec. After reading an article about a pec tear, a few weeks ago, I was nervous doing this set. Everything went fine though. I took out the barbell shoulder presses and put in dumbbell shoulder presses, again. I just needed some time off from the dumbbells. The same thing was true of machine preacher curls (took out seated alternating dumbbell hammer curls. Not a bad workout considering I usually rest on this day. Maybe the 40mg dose of PP helped?

[Papi93]

5/11/06

Box Squats 205(5)/205(5)/205(5)
Single-Leg Squats, Back-Leg Elevated 30(5)/30(5)/30(5)
Romanian Deadlifts 175(5)/175(5)/175(5)
Toe Presses 270(6)/270(6)/270(6)
Seated Calf Raises 160(5)/160(5)/160(5)
Dumbbell Shrugs 95(6)/95(6)/95(6)

I could really feel the effect of having to train four days straight, without a rest day inbetween. My energy levels really suffered. Now I will have to do the same thing this week. I was in Mexico from last Friday to this Monday. The trip was well worth it though. I had a very good time.

This is the end of my second PP cycle. I will be starting my PCT workouts this week. My PCT: Perfect Cycle, Niacin, Fish Oils, Nolva-Clomid mix, and clenbuterol. I'm hoping that the addition of clomid will help bring my libido back faster than the last PP PCT.

[Papi93]

5/16/06

Bench Presses 260(3)/260(3)/260(3)/260(3)
Incline Presses 195(6)/195(6)/195(6)
Neutral-Grip Rows 170(3)/170(3)/170(3)/170(3)
Supinated-Grip Bent-Over Rows 175(6)/175(6)/175(6)
Abdominal Crunch Machine 70(6)/70(6)/70(6)
Lying Dumbbell Triceps Extensions 40(6)/40(6)/40(6)
Unilateral Machine Preacher Curls 60(4)/60(4)/60(4)

I came down with a really bad cold on Sunday night. It wasn't as bad by Tuesday's workout but I still didn't feel 100%. It definitely affected my performance a little. I'm glad I got my workout in though. I am hoping that I might be able to reach 275x3 in the future. It has a been a while since I have been able to do that.

[Papi93]

5/17/06

Deadlifts 305(1)/310(1)/315(1)/320(1)
Reverse Dumbbell Lunges 60(6)/60(6)/60(6)
Back Extensions 25(6)/25(6)/25(6)
Barbell Shrugs 175(5)/180(5)/185(5)
Toe Presses 320(4)/320(4)/320(4)
Seated Calf Raises 180(3)/180(3)/180(3)

I decided to drop my reps down to one and see if I can start pulling some weight. Deadlifts are one of the more difficult exercises to keep your form on as fatigue sets in. I've found single rep deadlifts very easy to maintain form on when compared to the traditional style. I put back extensions back in my program design and took out good mornings. I like the feel in my hamstrings better from back extensions. If I feel like I'm losing posterior chain strength, I will put good mornings back in.

[Papi93]

5/18/06

Incline Dumbbell Presses 80(6)/80(6)/80(6)
Incline Elbows-Out Dumbbell Triceps Extensions 45(6)/45(6)/45(6)
Lat Pulldowns 180(6)/180(6)/180(6)
Seated Dumbbell Shoulder Presses 65(6)/65(6)/65(6)
Barbell Curls 100(6)/100(6)/100(6)
Side Flexions 10(6)/10(6)/10(6)
Machine Tricep Extensions 80(6)/80(6)/80(6)
Machine Preacher Curls 100(6)/100(5)/100(5)

Well, it's that time of year. You have all the college zits coming back home to workout. Of course you will never see them touch a power rack or squat rack. Needless to say, the decline press was being used. I had to substitute with Incline DB Presses. I kept the bench at an incline and did my elbows-out db triceps extensions on there as well. Side flexions were performed on the back extension station and I added a machine for triceps to for the sake of variety (psychological freshness).

[Papi93]

5/19/06

Box Squats 205(6)/205(6)/205(6)
Single-Leg Squats, Back-Leg Elevated 30(6)/30(6)/30(6)
Lying Leg Curls 140(6)/140(6)/140(6)
Toe Presses 280(5)/280(5)/280(5)
Seated Calf Raises 160(4)/160(4)/160(4)
Smith Machine Behind-the-Back Barbell Shrugs 110(6)/110(6)/110(6)

Two weeks of training, when I had to do both weeks without a rest day inbetween my max effort and repetition days. This week everything goes back to normal. My strength level really crashed when I got to calves. Seated calf raises were terrible. Hopefully, the extra rest day will see my strength return. That finishes the first week of my PCT. Coming down with a bad cold on last Sunday, really killed my appetite. I noticed it start to slowly return this weekend.

[Papi93]

5/22/06

Bench Press 265(3)/265(3)/265(3)/265(3)
Incline Press 205(5)/205(5)/205(5)
Neutral-Grip Rows 180(3)/180(3)/180(3)/180(3)
Supinated-Grip Bent-Over Rows 185(5)/185(5)/185(5)
MTS Ab Crunch 80(6)/80(6)/80(6)
Lying Dumbbell Triceps Extensions 45(4)/45(4)/45(4)
Machine Preacher Curls 105(5)/105(5)/105(5)

On my last rep, on my third set, of incline presses, I had to muscle the weight up. Man, does that piss me off when that happens. Other than bench and incline, the workout went very well. I am really looking forward to getting that rest day on Wednesday. It should make my repetition days much more efficient. I hope that I will still be able to get my hands on some PP for my next cycle.

[Papi93]

5/23/06

Romanian Deadlifts 135(5)/145(5)/150(5)/155(5)
Reverse Dumbbell Lunges 65(6)/65(6)/65(6)
Back Extensions 30(6)/30(6)/30(6)
Barbell Shrugs 190(5)/190(5)/190(5)
Toe Presses 320(5)/320(5)/320(5)
Seated Calf Raises 180(4)/180(3)/180(3)
Leg Presses 200(5)/220(5)/240(5)/260(5)

I took out deadlifts because my gym gets very hot during this part of the year and I want to wear shorts. Their bars are like 99% knurling (spelling) and it is sharp as a razor blade. After ripping up my shins, on my warm-up sets, I changed to romanians. I added leg presses so I wouldn't miss the knee extension aspect of the lift. Damn gym was packed as hell.

[Papi93]

5/25/06

Incline Dumbbell Presses 85(6)/85(6)/85(6)
Incline Elbows-Out Dumbbell Triceps Extensions 50(5)/50(5)/50(5)
Lat Pulldowns 200(4)/200(4)/200(4)
Seated Dumbbell Shoulder Presses 70(5)/70(5)/70(5)
Barbell Curls 110(4)/110(4)/110(3)
Side Flexions 15(6)/15(6)/15(6)
Overhead Dumbbell Triceps Extensions 70(6)/75(6)/75(6)
Incline Hammer Curls 35(6)/35(6)/35(6)

Right around lat pulldowns, many of the exercises started to feel very heavy. This sort of pissed me off because I had an extra day of rest (the last two weeks I did not). It makes me wonder how potent this nolva/clomid mix is compared to the company I used before. I will give it more time and have some patience but I am a little disappointed in this product (last time I was able to maintain my strength and actually increase, with the other companies products).

[Papi93]

5/26/06

Squats 215(5)/215(5)/215(5)
Single-Leg Squats, Back-Leg Elevated 35(6)/35(6)/35(6)
Lying Leg Curls 155(6)/155(6)/155(6)
Toe Presses 280(6)/280(6)/280(6)
Seated Calf Raises 160(5)/160(5)/160(5)
Smith Machine Behind-the-Back Shrugs 120(6)/120(6)/120(6)
Glute Machine 90(6)/90(6)/90(6)

The new clen, that I have, is really starting to increase vascularity. Took out box squats and went with traditional squats. Went very welll considering I hate them with a passion. Not a bad workout. Added the glute machine onto the program since I only train knee flexion with the leg curl machine. Week 2 done (PCT).

[Papi93]

5/30/06

Decline Presses 275(2)/275(3)/275(3)/275(3)
Incline Dumbbell Presses 90(5)/90(5)/90(5)
Supinated-Grip Bent-Over Rows 185(5)/185(5)/185(5)/185(5)
MTS Row 120(6)/120(6)/120(6)
MTS Ab Crunch 90(6)/90(6)/90(5)
Inline Elbows-Out Dumbbell Triceps Extensions 50(5)/50(5)/50(5)
Preacher Machine Curls 110(5)/110(5)/110(5)
Seated Cuban Presses 20(5)/25(5)/25(4)

I am starting to go on how I feel and make the necessary changes to my program. The program is always ready, before the workout, but I am now having to adjust my program more frequently. This way I avoid plateaus. Very good workout. I was over at anabolic-review and they said that Phera Plex is getting hard to find.

[Papi93]

5/31/06

Romanian Deadlifts 155(5)/155(5)/155(5)/155(5)
Reverse Dumbbell Lunges 70(5)/70(5)/70(5)
Back Extensions 35(5)/35(5)/35(5)
Barbell Shrugs 195(5)/195(5)/195(5)
Toe Presses 330(5)/330(5)/330(5)
Seated Calf Raises 180(3)/180(3)/180(3)
Leg Presses 270(5)/270(5)/270(5)/270(5)

Seated Calf Raises are at a plateau. The difficult thing about this exercise is that there are not a lot of alternatives. The next two workouts will be challenging because I do not have my usual rest day inbetween them because of the gym being closed on Memorial Day. Half-way through week 3 of PCT. I'm thinking of using armimidex and CEE, after PCT, until my next cycle.

[Papi93]

6/1/06

Incline Presses 205(5)/205(5)/205(5)
Overhead Dumbbell Triceps Extensions 80(7)/80(7)/80(7)
MTS High Row 120(6)/120(6)/120(6)
Seated Dumbbell Shoulder Presses 70(6)/70(6)/70(6)
Barbell Curls 110(5)/110(4)/110(4)
Side Flexions 20(6)/20(6)/20(6)
Triceps Press Machine 130(6)/130(6)/130(6)
Incline Hammer Curls 40(5)/40(5)/40(5)
Seated Cuban Presses 20(6)/20(6)/20(6)

Good volume in this workout. Overhead DB Triceps Ext. felt very light and maybe should have bumped the weight up to 85lbs. Will do for next workout. The MTS High Row is Hammer Strength Machine that gives you a combination of a lat pulldown and row. Not sure if I like this machine or not. I will give it one more workout before I decide its fate. The Triceps Press is kind of like a seated dip machine. This one is a keeper, until I plateau on it of course. My right shoulder hurt on the negative of the cuban press so I'm going to keep the weight the same for next week.

[Papi93]

6/2/06

Squats 215(6)/215(6)/215(6)
Reverse Barbell Lunges 70(6)/70(6)/70(6)
Lying Leg Curls 155(6)/155(6)/155(6)
Toe Presses 290(5)/290(5)/290(5)
Seated Calf Raises 160(5)/160(5)/160(5)
Smith Machine Behind-the-Back Shrugs 130(6)/130(6)/130(6)
Glute Machine 110(6)/110(6)/110(6)

Squats went very well. I've gotten into a good grove and can see my numbers going up on a weekly basis. Added reverse barbell lunges and the barbell requires more balance than dumbbells. A little embarassing with such light weight but I don't want to sacrifice form for ego. Very good workout but calves have plateaued. This finishes my third week of PCT. After my last week, I will be taking arimidex at .5mg ED for 4 weeks. I will be stacking that with creatine ethyl ester. Possibly clen but I am not sure yet.

[Papi93]

6/5/06

Decline Presses 275(3)/275(3)/275(3)/275(3)
Incline Dumbbell Presses 90(6)/90(5)/90(5)
*Bent-Over Rows 135(3)/135(3)/135(3)/135(3)
Hammer Strength MTS Row 70(6)/70(6)/70(6)
MTS Ab Crunch 90(6)/90(6)/90(6)
Incline Elbows-Out Dumbbell Triceps Extensions 55(3)/55(3)/55(3)
LifeFitness Preacher Curls 125(5)/125(5)/125(5)
Seated Cuban Presses 25(5)/25(5)/25(5)

*I changed to the traditional bent-over row. My trunk is close to parallel with the ground and I am using a pronated, wider grip. On incline elbows-out db triceps extensions, I dropped the incline down and this made the exercise more difficult to perform. Next week, I think I will go back to the higher incline. There was a zit using the Hammer Strength preacher curl machine, for German Volume Training (note the sarcasm), so I went over and used the LifeFitness machine.

[Papi93]

6/6/06

Romanian Deadlifts 165(5)/165(5)/165(5)/165(5)
Dynamic Dumbbell Lunges 35(6)/35(6)/35(6)
Back Extensions 35(6)/35(6)/35(6)
Barbell Shrugs 205(5)/205(5)/205(5)
Hack Squat Calf Raises 90(5)/90(5)/90(5)
Seated Calf Raises 180(3)/180(3)/180(3+2 rest-pause reps)
Hack Squats 90(5)/90(5)/90(5)/90(5)

Dynamic DB Lunges were substituted for Reverse DB Lunges. The dynamic lunges shift a great deal more stress to the quadriceps. With the Reverse Lunges, you feel more stress in glutes and hamstrings. Barbell Shrugs went very smoothly and I've noticed an improvement in my upper trap development. The leg press was being used, for a long time, so I decided to incorporate the hack squat as a replacement.

[Papi93]

6/8/06

Bench Press 225(6)/225(6)/225(6)
Overhead Dumbbell Triceps Extensions 85(6)/85(6)/85(6)
Hammer Strength MTS High Row 140(6)/140(6)/140(6)
Seated Dumbbell Shoulder Presses 75(5)/75(5)/75(5)
EZ Bar Bicep Curls EZ+60(6)/EZ+60(6)/EZ+60(6)
Side Flexions 25(6)/25(6)/25(6)
Triceps Press 150(6)/150(6)/150(6)
Incline Hammer Curls 40(6)/40(6)/40(6)
Seated Cuban Presses 20(6)/20(6)/20(6)

It was an awesome workout. The pump was amazing. Having that extra day of rest on Wednesday really made a difference this week. Last upper body workout of my PCT and a good one at that. Tomorrow, I will start taking 5g of creatine ethyl ester, 0.5mg arimidex, and 80mg of clen for 4 weeks before I start a new cycle. It will either be Phera Plex or Test E, as of right now.

[Papi93]

6/9/06

Leg Press 360(6)/360(6)/360(6)
Reverse Barbell Lunges 95(6)/95(6)/95(6)
Lying Leg Curls 170(5)/170(5)/170(5)
Hack Squat Calf Raises 90(5)/90(5)/90(5)
Horizontal Calf Machine 210(6)/210(6)/210(6)
Smith Machine Behind-the-Back Shrugs 140(6)/140(5)/140(5)
Romanian Dumbbell Deadlifts 50(6)/50(6)/50(6)
Smith Machine Squats 90(6)/90(6)/90(6)
*Glute Machine 120(6)/120(6)/120(6)

I was looking to add some volume to my repetition leg workout. *I will be placing glute machine to tuesday's (max effort) workout and adding some leg extension work for friday's workout. This was my last workout for PCT. My bodyweight and strength are up so I will take my bodyweight after my "natural month". This is always the hardest month to endure.

[Papi93]

6/12/06

*Smith Machine Bench Presses 140(5)/160(4)/180(3)/190(3)
Incline Dumbbell Press 90(6)/90(6)/90(6)
Bent-Over Rows 135(4)/135(4)/135(4)/135(4)
Hammer Strength MTS Row 80(6)/80(6)/80(6)
Hammer Strength MTS Crunch 100(4)/100(4)/100(4)
Incline Elbows-Out Dumbbell Triceps Extensions 55(3)/55(3)/55(3)
Biceps Preacher Curl Machine 140(5)/140(5)/140(5)
Seated Cuban Presses 30(4)/30(4)/30(4)

*The decline press was unavailable so I went to the smith machine do some flat presses. I did not add the weight of the bar in because it felt heavier than the typical 15lb Smith bar. Everything felt a little heavier, to start my "natural month". Great pump, though. I still need some work on my bent-over row form. It has been a long time since I did the traditional version (trunk near parallel to floor and using a wider, prone grip). The stabilizing demands on the lower back are tremendous. I will master this exercise in the coming weeks. Man, does that Creatine Ethyl Ester taste like shit. The worst taste ever!