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  1. #91
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Arms today.

    Warm up with stretch
    Planks 3mins
    Crunches weighted 3x30
    Abs rolls 2x30 2x5 (with a 10 sec pause)

    Preacher seat curls barbell 4x10
    Hammer curls 1x30

    Tricep extensions over head 1x25 1x12 1x6
    Tricep extension push down 1x10 1x8 1x6
    Over head 1x16

    Hammer curls 1x30 1x14 1x10 1x6
    Weighted dips 45lbs 1x30 1x22 1x14 no weight 1x25

    Seated curls supinated position dumbbells 45lbs 1x12 1x8 1x6 25lbs 1x18

    Tricep kickbacks 30lbs dumbbell 1x20 1x15 1x12 1x8

    Reverse grip curls 4x12 (easy bar 60lbs)

    Forearm curls wrist up 70lbs barbell 1x20 1x12 50lbs 1x16 1x10

    Forearm curls wrist down 15lbs dumbbells 4x till failure 18-12

    Food is high

    Pro: 305
    Carbs 395
    Fats 115
    Cals 3,550

    Feeling like a straight beast. Performance gear is legit. Even after one full week out, even after all the breaks Ive had, buying a house, moving, military graduation, Hurricane evacuation....still feeling like a champ.





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  2. #92
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Ok, BACK AT IT!!! Had to evacuate due to the storm and Im not in the flooding areas (which is terrible, those people are dealing with some real shit)

    I did shoulders today

    Stretch
    3 min plank
    40 leg rises
    40 weighted crunches

    everything to failure today
    Arnold press 1x20 1x16 1x12 1x10
    Shoulder press barbell 135 1x14 1x10 1x8 1x5
    Shoulder press hammer strength machine 200lb 1x10 1x6 1x5 100lbs 1x14
    Shoulder shrugs 275 1x14 1x10 1x8 225 1x20
    Low rise 90lb 1x14 1x10 1x6 1x5
    Lateral rises cables 1x20 4x10
    Front rise 2x10
    Front rise straight arm squeezing dumbbell (no grip) only using a 17.5lb weight and slowing lifting till I contemplate life. This is an amazing isolation movement. 3x10

    Rear dealt flys 4x12
    Rear delt flys arms going over head 3x15

    Food was high today and Ill be adjusting cals this evening but its simple meal prep 2lbs of chicken, 2cups of rice, 4 tortilla shells, shredded wheat, protein bar. I will calculate tonight. I know the protein is higher than normal

    Gear was kept consistent during the break. I didnt get the chance to lift as my drive to and from work was pretty hellish 1 hr in the am and 2hrs in the evening (gotta love ATL traffic with non stop road construction)
    I do love seeing your shoulder drills, they look great and I'm sure it's very evident in how huge and broad your shoulders are at the moment.

    I'm looking at working on my laps/thigh, it's becoming too muscular for my liking and it keeps tearing my trousers in between my legs.




  3. #93
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Ok, BACK AT IT!!! Had to evacuate due to the storm and Im not in the flooding areas (which is terrible, those people are dealing with some real shit)

    I did shoulders today

    Stretch
    3 min plank
    40 leg rises
    40 weighted crunches

    everything to failure today
    Arnold press 1x20 1x16 1x12 1x10
    Shoulder press barbell 135 1x14 1x10 1x8 1x5
    Shoulder press hammer strength machine 200lb 1x10 1x6 1x5 100lbs 1x14
    Shoulder shrugs 275 1x14 1x10 1x8 225 1x20
    Low rise 90lb 1x14 1x10 1x6 1x5
    Lateral rises cables 1x20 4x10
    Front rise 2x10
    Front rise straight arm squeezing dumbbell (no grip) only using a 17.5lb weight and slowing lifting till I contemplate life. This is an amazing isolation movement. 3x10

    Rear dealt flys 4x12
    Rear delt flys arms going over head 3x15

    Food was high today and Ill be adjusting cals this evening but its simple meal prep 2lbs of chicken, 2cups of rice, 4 tortilla shells, shredded wheat, protein bar. I will calculate tonight. I know the protein is higher than normal

    Gear was kept consistent during the break. I didnt get the chance to lift as my drive to and from work was pretty hellish 1 hr in the am and 2hrs in the evening (gotta love ATL traffic with non stop road construction)
    I do love seeing your shoulder drills, they look great and I'm sure it's very evident in how huge and broad your shoulders are at the moment.

    I'm looking at working on my laps/thigh, it's becoming too muscular for my liking and it keeps tearing my trousers in between my legs.
    Haha! Nothing wrong with big legs bro! Ive been hitting the delts pretty hard to get a more rounded look and it is starting to show




  4. #94
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log






  5. #95
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Friday
    I hit chest

    Dumbbells flat bench
    100lbs 1x16
    110lbs 1x7
    100lbs 1x6
    90lbs 1x8

    Incline dumbbells
    90lbs 3x10
    80lbs 1x10

    Incline flys dumbbells
    35lbs 3x15 1x8

    Hex press 135lbs 2x8
    90lbs 2x10

    Hammer strength machines cross chest press 90lbs 1x20 1x14 (one set at 135lbs 4reps)

    Lying dumbbell pull over 65lbs
    2x20 1x12

    Short and sweet just hitting heavy sets

    Saturday
    Leg day
    Warm up on stair machine (worst part of the workout)
    Lunges 40yards 2 times

    Squats 225lbs full depth 1x10
    275lbs box 1x12 ass about1.5 ft off ground
    315lbs 1x6
    405lbs 2x3
    225lbs (back to full depth of ass to grass) 1x10

    Leg press
    10plates 1x15
    14plates 1x12
    16plates 1x10
    18plates 1x10
    20plates 1x12
    22plates 1x8
    24 plates 1x2 (shitty depth too much weight) (my clean stuff is back at 18 and 20)

    Leg extension 5x20
    Calves rises on hack squat machine 5x20 (puppys was on fire)
    Leg curls standing Single leg 3x20

    Pros this whole week have been north of 300gs carbs 400gs and fats 100gs with totals above 3,500. This is having energy high, strength high and weight climbing. Weighted in at 178 on Saturday (starting at 166). Going to run this high cals for one more week before I start to tampering down. This is week 12 of the cycle and 8 weeks left so Id like to cut down to 175 to 174 with BF near 12. Probably at 14 currently

    Gear
    Test 300
    Tren 400
    EQ 600
    Mast 400
    Nolva 10mg
    Armidex.5 each week (I cut this in have)
    Hcg 1000iu each week

    Starting weight at 166
    Currently at 178
    58
    Bf 14ish




  6. #96
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Today I hit back.
    Fast attack with heavy weight. Saved chin up till last this time. (I normally start with those, kinda like seeing how many I can do)

    Hammer strength pull up machine
    1x20 1plate 1x12 4plates 1x8 230lbs 1x6 230lbs 1x8 4plates

    Hammer strength lat pulls wide grip
    1x12 4plates 1x11, 1x5 230lbs 1x3 230lbs 1x8 4plates 1x12 145lbs

    Low row hammer strength
    1x15 4plates 1x9 230lbs 1x6 230lbs 1x10 4plates

    Lays downs wide grip handles
    160lbs 1x12, 180 1x10 200lbs 1x6 1x4 160lbs 1x8

    Chin ups (palms away) 1x15, 1x12 weighted 25lbs 1x6 1x3, no weight 1x6

    Food
    Pro: 350g
    Carbs 351g
    Fats 102g
    Cals 3,720

    Gear
    Test 150
    Tren 200
    Mast 200
    EQ 300
    Winny 50mg
    Armidex.25mg
    Nolva 10mg




  7. #97
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Shoulder day

    Had two days off for a trip back home for a benefit dinner. Good time, great cause of a charity for childhood cancer.

    Shoulder press warm up dumbbells 55lbs 1x20 85lbs 1x9 1x6 1x3 70lbs 1x10 65lbs 1x8

    Lateral rises seated 30lbs 1x16 1x12 1x8 22.5lbs 1x10 17lbs 1x15

    Hammer strength shoulder press 90lbs 1x30 140lbs 1x15 1x10 110lbs 1x10 90lbs 1x15

    Rear delt flys machine 1x20 1x10 1x8 1x5 1x15

    Shoulder shrugs barbell (have lower back pain today so I taken this one easy) 225lbs 1x16 1x12 1x10 1x10

    Back Extensions (just to get some blood moving in that area) 2x20 1x15

    Gear
    Test 150
    Tren 200
    Mast 200
    EQ 300
    (No more whinny)
    Armidex.25mg
    Nolva 10mg
    Hcg 500 iu

    Pro:302
    Carb 281
    Fat 90
    Cals 3128




  8. #98
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Friday
    I hit chest

    Dumbbells flat bench
    100lbs 1x16
    110lbs 1x7
    100lbs 1x6
    90lbs 1x8

    Incline dumbbells
    90lbs 3x10
    80lbs 1x10

    Incline flys dumbbells
    35lbs 3x15 1x8

    Hex press 135lbs 2x8
    90lbs 2x10

    Hammer strength machines cross chest press 90lbs 1x20 1x14 (one set at 135lbs 4reps)

    Lying dumbbell pull over 65lbs
    2x20 1x12

    Short and sweet just hitting heavy sets

    Saturday
    Leg day
    Warm up on stair machine (worst part of the workout)
    Lunges 40yards 2 times

    Squats 225lbs full depth 1x10
    275lbs box 1x12 ass about1.5 ft off ground
    315lbs 1x6
    405lbs 2x3
    225lbs (back to full depth of ass to grass) 1x10

    Leg press
    10plates 1x15
    14plates 1x12
    16plates 1x10
    18plates 1x10
    20plates 1x12
    22plates 1x8
    24 plates 1x2 (shitty depth too much weight) (my clean stuff is back at 18 and 20)

    Leg extension 5x20
    Calves rises on hack squat machine 5x20 (puppys was on fire)
    Leg curls standing Single leg 3x20

    Pros this whole week have been north of 300gs carbs 400gs and fats 100gs with totals above 3,500. This is having energy high, strength high and weight climbing. Weighted in at 178 on Saturday (starting at 166). Going to run this high cals for one more week before I start to tampering down. This is week 12 of the cycle and 8 weeks left so Id like to cut down to 175 to 174 with BF near 12. Probably at 14 currently

    Gear
    Test 300
    Tren 400
    EQ 600
    Mast 400
    Nolva 10mg
    Armidex.5 each week (I cut this in have)
    Hcg 1000iu each week

    Starting weight at 166
    Currently at 178
    58
    Bf 14ish
    Awesome vascularity there bro
    Looking great




  9. #99
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Quote Originally Posted by SQWUIDD View Post
    Quote Originally Posted by maj79 View Post
    Friday
    I hit chest

    Dumbbells flat bench
    100lbs 1x16
    110lbs 1x7
    100lbs 1x6
    90lbs 1x8

    Incline dumbbells
    90lbs 3x10
    80lbs 1x10

    Incline flys dumbbells
    35lbs 3x15 1x8

    Hex press 135lbs 2x8
    90lbs 2x10

    Hammer strength machines cross chest press 90lbs 1x20 1x14 (one set at 135lbs 4reps)

    Lying dumbbell pull over 65lbs
    2x20 1x12

    Short and sweet just hitting heavy sets

    Saturday
    Leg day
    Warm up on stair machine (worst part of the workout)
    Lunges 40yards 2 times

    Squats 225lbs full depth 1x10
    275lbs box 1x12 ass about1.5 ft off ground
    315lbs 1x6
    405lbs 2x3
    225lbs (back to full depth of ass to grass) 1x10

    Leg press
    10plates 1x15
    14plates 1x12
    16plates 1x10
    18plates 1x10
    20plates 1x12
    22plates 1x8
    24 plates 1x2 (shitty depth too much weight) (my clean stuff is back at 18 and 20)

    Leg extension 5x20
    Calves rises on hack squat machine 5x20 (puppys was on fire)
    Leg curls standing Single leg 3x20

    Pros this whole week have been north of 300gs carbs 400gs and fats 100gs with totals above 3,500. This is having energy high, strength high and weight climbing. Weighted in at 178 on Saturday (starting at 166). Going to run this high cals for one more week before I start to tampering down. This is week 12 of the cycle and 8 weeks left so Id like to cut down to 175 to 174 with BF near 12. Probably at 14 currently

    Gear
    Test 300
    Tren 400
    EQ 600
    Mast 400
    Nolva 10mg
    Armidex.5 each week (I cut this in have)
    Hcg 1000iu each week

    Starting weight at 166
    Currently at 178
    58
    Bf 14ish
    Awesome vascularity there bro
    Looking great
    Thanks dude. Now I need to trim the carbs down a bit and let this stuff do its thing. But Im m definitely happy with the progress so far




  10. #100
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log



    Still alive brothas. Been spending a lot time with the wife (shes missing the son big time) but Im still getting in in when I can




  11. #101
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Friday
    I hit chest

    Dumbbells flat bench
    100lbs 1x16
    110lbs 1x7
    100lbs 1x6
    90lbs 1x8

    Incline dumbbells
    90lbs 3x10
    80lbs 1x10

    Incline flys dumbbells
    35lbs 3x15 1x8

    Hex press 135lbs 2x8
    90lbs 2x10

    Hammer strength machines cross chest press 90lbs 1x20 1x14 (one set at 135lbs 4reps)

    Lying dumbbell pull over 65lbs
    2x20 1x12

    Short and sweet just hitting heavy sets

    Saturday
    Leg day
    Warm up on stair machine (worst part of the workout)
    Lunges 40yards 2 times

    Squats 225lbs full depth 1x10
    275lbs box 1x12 ass about1.5 ft off ground
    315lbs 1x6
    405lbs 2x3
    225lbs (back to full depth of ass to grass) 1x10

    Leg press
    10plates 1x15
    14plates 1x12
    16plates 1x10
    18plates 1x10
    20plates 1x12
    22plates 1x8
    24 plates 1x2 (shitty depth too much weight) (my clean stuff is back at 18 and 20)

    Leg extension 5x20
    Calves rises on hack squat machine 5x20 (puppys was on fire)
    Leg curls standing Single leg 3x20

    Pros this whole week have been north of 300gs carbs 400gs and fats 100gs with totals above 3,500. This is having energy high, strength high and weight climbing. Weighted in at 178 on Saturday (starting at 166). Going to run this high cals for one more week before I start to tampering down. This is week 12 of the cycle and 8 weeks left so Id like to cut down to 175 to 174 with BF near 12. Probably at 14 currently

    Gear
    Test 300
    Tren 400
    EQ 600
    Mast 400
    Nolva 10mg
    Armidex.5 each week (I cut this in have)
    Hcg 1000iu each week

    Starting weight at 166
    Currently at 178
    58
    Bf 14ish
    Damn, that's a nice thigh but I think that mine is bigger although there are more veins on yours than mine. That shows a lot of leg workout.

    Keep it up mate.




  12. #102
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Friday
    I hit chest

    Dumbbells flat bench
    100lbs 1x16
    110lbs 1x7
    100lbs 1x6
    90lbs 1x8

    Incline dumbbells
    90lbs 3x10
    80lbs 1x10

    Incline flys dumbbells
    35lbs 3x15 1x8

    Hex press 135lbs 2x8
    90lbs 2x10

    Hammer strength machines cross chest press 90lbs 1x20 1x14 (one set at 135lbs 4reps)

    Lying dumbbell pull over 65lbs
    2x20 1x12

    Short and sweet just hitting heavy sets

    Saturday
    Leg day
    Warm up on stair machine (worst part of the workout)
    Lunges 40yards 2 times

    Squats 225lbs full depth 1x10
    275lbs box 1x12 ass about1.5 ft off ground
    315lbs 1x6
    405lbs 2x3
    225lbs (back to full depth of ass to grass) 1x10

    Leg press
    10plates 1x15
    14plates 1x12
    16plates 1x10
    18plates 1x10
    20plates 1x12
    22plates 1x8
    24 plates 1x2 (shitty depth too much weight) (my clean stuff is back at 18 and 20)

    Leg extension 5x20
    Calves rises on hack squat machine 5x20 (puppys was on fire)
    Leg curls standing Single leg 3x20

    Pros this whole week have been north of 300gs carbs 400gs and fats 100gs with totals above 3,500. This is having energy high, strength high and weight climbing. Weighted in at 178 on Saturday (starting at 166). Going to run this high cals for one more week before I start to tampering down. This is week 12 of the cycle and 8 weeks left so Id like to cut down to 175 to 174 with BF near 12. Probably at 14 currently

    Gear
    Test 300
    Tren 400
    EQ 600
    Mast 400
    Nolva 10mg
    Armidex.5 each week (I cut this in have)
    Hcg 1000iu each week

    Starting weight at 166
    Currently at 178
    58
    Bf 14ish
    Damn, that's a nice thigh but I think that mine is bigger although there are more veins on yours than mine. That shows a lot of leg workout.

    Keep it up mate.
    Im constantly on the move with my job so it keeps the blood flow strong. Been doing a lot of hams, and glutes here lately then Ill go back to heavy squats to see if it helps to improve my form and performance




  13. #103
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Friday
    I hit chest

    Dumbbells flat bench
    100lbs 1x16
    110lbs 1x7
    100lbs 1x6
    90lbs 1x8

    Incline dumbbells
    90lbs 3x10
    80lbs 1x10

    Incline flys dumbbells
    35lbs 3x15 1x8

    Hex press 135lbs 2x8
    90lbs 2x10

    Hammer strength machines cross chest press 90lbs 1x20 1x14 (one set at 135lbs 4reps)

    Lying dumbbell pull over 65lbs
    2x20 1x12

    Short and sweet just hitting heavy sets

    Saturday
    Leg day
    Warm up on stair machine (worst part of the workout)
    Lunges 40yards 2 times

    Squats 225lbs full depth 1x10
    275lbs box 1x12 ass about1.5 ft off ground
    315lbs 1x6
    405lbs 2x3
    225lbs (back to full depth of ass to grass) 1x10

    Leg press
    10plates 1x15
    14plates 1x12
    16plates 1x10
    18plates 1x10
    20plates 1x12
    22plates 1x8
    24 plates 1x2 (shitty depth too much weight) (my clean stuff is back at 18 and 20)

    Leg extension 5x20
    Calves rises on hack squat machine 5x20 (puppys was on fire)
    Leg curls standing Single leg 3x20

    Pros this whole week have been north of 300gs carbs 400gs and fats 100gs with totals above 3,500. This is having energy high, strength high and weight climbing. Weighted in at 178 on Saturday (starting at 166). Going to run this high cals for one more week before I start to tampering down. This is week 12 of the cycle and 8 weeks left so Id like to cut down to 175 to 174 with BF near 12. Probably at 14 currently

    Gear
    Test 300
    Tren 400
    EQ 600
    Mast 400
    Nolva 10mg
    Armidex.5 each week (I cut this in have)
    Hcg 1000iu each week

    Starting weight at 166
    Currently at 178
    58
    Bf 14ish
    Damn, that's a nice thigh but I think that mine is bigger although there are more veins on yours than mine. That shows a lot of leg workout.

    Keep it up mate.
    Im constantly on the move with my job so it keeps the blood flow strong. Been doing a lot of hams, and glutes here lately then Ill go back to heavy squats to see if it helps to improve my form and performance
    That's nice. Keep doing what you are doing and you are bound to always get better results. I'm taking it slow with ham and glutes drills but I'm all in for more squats anytime and any day.






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