LetsGetItOn's Phera Plex Cycle(W/ Pics)

[Papi93]

Papi, when did you experience your best gains...mid of 2nd to 3rd week?

My best gains were in the first two weeks. After that, my progress slowed. Most people who are running PP cycles find that a 2-3 week cycle is the best.

[Papi93]

1st WEEK COMPLETE!


Day 7: Sunday June 25th
Shoulders + Triceps
Weighing In: 184.8lbs! Measured on 2 different scales to make sure!

Shoulders
Shoulder DB Press: 45lbs-10 reps, 50lbs-10 reps, 55lbs-8 reps
Neutral DB Press: 35lbs-10 reps, 35lbs-8 reps
DB Laterals: 15lbs-10 reps, 20lbs-10 reps, 20lbs-8 reps
Alt. Front DB Raises: 20lbs-10 reps, 25lbs-9 reps, 30lbs-7 reps
Alt. DB Upright Rows: 45lbs-10 reps, 50lbs-9 reps, 55lbs-8 reps

Triceps
French Presses: 30lbs-10 reps, 35lbs-10 reps, 40lbs-10 reps
Bar Press Downs & a bunch of different variations: Can't remember the weights for each one

I notice that you didn't have any rear delt work. Do you save it for back day? I would take out the front db raises and add rear delt flyes, if you just forgot it. The anterior delt gets a lot of stimulation from chest work and overhead pressing.
Awesome weight gain!

[Papi93]

Sorry for not posting yesterday guys, little busy.



Day 6: Saturday June 24th
Swolecat's Leg Workout
Weighing In: Forgot to weigh myself, probably around 180.5lbs again


So yesterday I gave Swolecat's Leg workout a try, damn it is exhausting but you definately feel it. Leg Extensions, Hamstring curls & Squats, also threw in some seated calf raises. The last 2 sets of the Squats I wasn't able to get to the Swolecat's recommended 20 reps, only to 15 reps because my back was killing me. Think I got the backpumps now, damn they were a pain yesterday.

Working out Shoulders + Triceps today. Report after.

Where's that workout log, for legs?
Not trying to give you shit, just trying to help you progress.

[LetsGetItOn]

Day 8: Monday June 26th
Back/Traps + Abs
Weighing In: 185lbs

Back
Wide Pull-Downs to the Front: 112.5lbs-10 reps, 112.5lbs-10 reps, 125lbs-10 reps
Close Grip Pull-Downs: 112.5lbs-10 reps, 125lbs-10 reps, 137.5lbs-8 reps
Seated Cable Rows: 87.5lbs-10 reps, 100lbs-10 reps, 100lbs-8 reps
One-Arm Dumbbell Rows: 45lbs-10 reps, 50lbs-10 reps, 55lbs-9 reps
Cable-Upright Rows: 140lbs-10 reps, 160lbs-10 reps, 180lbs-6 reps

Traps
Adam "Old School" Shrugs: 55lbs-10 reps, 60lbs-10 reps
Dumbbell Shrugs: 70lbs-10 reps, 75lbs-10 reps, 80lbs-8 reps
Hise Breathing Shrugs: 225lbs-10 reps, 225lbs-10 reps, 225lbs-10 reps

[LetsGetItOn]

Where's that workout log, for legs?
Not trying to give you shit, just trying to help you progress.

1st off thanks for the advice on the Rear Delt Flys, I will try it out. And also thanks for the compliment man, everything seems to be going very well with eating big and lifting. Also my bad about not putting up the Leg info, slipped my mind when I posted it, it's up now.

Thanks for all the advice man, I really really appreciate all the help. Keep it coming!

[Papi93]

[B][U]Traps
Adam "Old School" Shrugs: 55lbs-10 reps, 60lbs-10 reps
Dumbbell Shrugs: 70lbs-10 reps, 75lbs-10 reps, 80lbs-8 reps
Hise Breathing Shrugs: 225lbs-10 reps, 225lbs-10 reps, 225lbs-10 reps

What are Adam "Old School" Shrugs and Hise Breathing Shrugs? You must have Bill Goldberg-like traps because it looks like you hit them very hard.

[LetsGetItOn]

http://www.abcbodybuilding.com/exercise1.htm

Adam "Old School" Shrugs are just laying back on an incline and shrugging, I like it a lot. Hise Breathing Shrugs you just get a barbell on your shoulder girdle like your about to do squats and just squeeze up trying to aim your shoulders to your ears. Both new exercises I've recently thrown in, something different and that actually have been working for me a lot. My traps are really coming along.

Yea so I probably should have just said Incline Dumbbell Shrugs & Barbell Shoulder Shrugs, lol.

[unvme9180]

I like doing seated shrugs. Sit at a bench with a back (shoulder press or adjustable bench) and do dumbell shrugs. Just keep your back to the bench and stick your neck out forward. They give me a good burn in my traps.

[LetsGetItOn]

Day 9: Tuesday June 27th
Off-Day
Weighing In: 184lbs


Chest + Biceps tomorrow.

[Papi93]

http://www.abcbodybuilding.com/exercise1.htm

Adam "Old School" Shrugs are just laying back on an incline and shrugging, I like it a lot. Hise Breathing Shrugs you just get a barbell on your shoulder girdle like your about to do squats and just squeeze up trying to aim your shoulders to your ears. Both new exercises I've recently thrown in, something different and that actually have been working for me a lot. My traps are really coming along.

Yea so I probably should have just said Incline Dumbbell Shrugs & Barbell Shoulder Shrugs, lol.

I've seen that site before. It's a link over at anabolic-research.com. The Hise Breathing Shrugs can be done on a standing calf machine, as well. Thanks for the info.!

[LetsGetItOn]

Hey guys, sorry for no updates. My family has moved out of state and I was helping them out and going back and forth. Had 2 really bad eating days because of it. I won't be having the internet for awhile so it's going to be hard to update constantly as I was.

Anyways I'm up to 188lbs from start of 175lbs, not bad at all. Today (Monday) was start of Week 3. Strength gains pretty good and good eating again back from the constant packing and moving. No side effects as well.

[rake922]

great progess!

[hardgainer12]

awesome progress bro