A Year With 3J (Week-by-Week)

[Hypnotix]

Hey, I've signed up with 3J just three weeks ago for a full year and this will be my log for this long journey ahead.

I've been doing his nutrition plan and training regimen for 2 weeks now. I don't have my written journals on me but when I get home I'll transfer the first couple weeks data, and my preliminary data to this e-log.

Now, lets talk about where I was before :

About 6-7 weeks ago I began a PH cycle consisting of 19-Nordiol, Methyl-Sten, and Epistane. I ran it for 4 weeks.

I started at a weight of 180-183lbs, by week 4 of the PH I was 198lbs. I was holding a lot of water. And when I came off, the water tapered down and my weight the same. I began post cycle, Clomid/Ralox - 50/50/35/35, and (the dosage mg is escaping me) am doing 1ml per day of Ralox from Rui for 8 weeks to try and clear up some puberty gyno.

It was about the first week of my PCT that I started with 3J. I think I was 196lbs when I signed up with him. Very bloated, just full all around in a bad way. In my next post I'll post my week-by-week measurements, dates, weight, pictures (if I can figure that out?).

Thanks to any one who's interested in my log

 

[Hypnotix]

Before I began with 3J, I was doing my own modified version of German Volume Training. It was a terrible modification really so I'll leave it at that.

My mindset while on the PH was "eat everything I can and everything I want" when I come off I'll straighten everything out later. Which likely would have never happened had I not seen countless threads of success with 3J on this forum.

I decided I didn't have much to lose, besides fat, so this will have to be better than what I'm doing. And so I signed up and payed as soon as I could. I was very eager once I knew I had someone to show me the way. I filled out a pretty straightforward questionnaire to feel out where I'm at, diet-wise, training, sleep, work, medications, measurements etc. Within a few days I had my plan (it was a holiday weekend I might add).

First thing : I am 23, 5'8", and began this plan between 195lbs - 200lbs depending on how much water was on me.
My preliminary measurements were as follows

Neck - 16.5"
Chest - 44"
Stomach - 37"
Waist - 37"
Thighs - 24"
Calves - 15"
Biceps - 15"
Forearm - 12"

I'll post again here in an hour after I get back from the gym.

 

[Hypnotix]

Okay, so I received my plan on the 2nd, and started the morning after I bought groceries. Did my 1st weeks measurements that Thursday as well which wasn't much different, I lost a very small amount on some measurements. I attribute that to water loss, and bad measuring practices.

I started the diet on Thursday morning I think and haven't looked back since.

Week 2 : Measurement day was like whoa! 189lbs I weighed in at! I was very pleased and surprised. Lost a lot of bloat, and sluggishness from feeling so heavy all the time.

My measurements for Week 2 :

Neck - 15
Chest - 41.5
Stomach - 36.25
Waist - 35
Biceps - 14.75
Forearms - 11.5
Thighs - 23.5
Calves - 15

 

[Hypnotix]

Week 3 measurement day, this morning. I saw nothing but improvements, in the mirror, in the size changes, mood, weight, etc.

Weight : 186

Neck - 15.25
Chest - 41.5
Stomach - 35.25
Waist - 35.5
Biceps - 14.25
Forearms - 11.25
Thighs - 23
Calves - 15.25

Note : I experienced acne during the 2nd week of Clomid and Ralox which was actually kind of a lot, but it went away mostly before my pictures for today. I'd say it's the drop to 35mg of Clomid daily took care of that.
My hair is also growing very quickly. Not sure if that's normal but.. yeah not complaining.

 

[3J]

glad you are keeping a log!! keep it going brother!

 

[Hypnotix]

glad you are keeping a log!! keep it going brother!

Will do! The results have been fantastic in such a small amount of time. Ive been gettimg compliments daily already..

I'd like to add that 3j has answered all questions I've ever had. He's allowed me to add certain things to the plan, change the meal frequency to better suit my situation at work, and has been stern or encouraging at the right times.

If anyone who reads this is on the fence about starting with him, it's worth the money. Take the leap of faith and make the commitment, the results will come.

 

[Hypnotix]

Alright, lets get my training logs on here. I've got everything for the two weeks of working out written down so I'll drag and drop this in here for everyone

I'm on a reverse pyramid regimen. 4 exercises per muscle group, 5 sets per including (Warm-up, Overload, Working, Working, Burn-out) All done to failure. Now this is only week 1 and 2 so not all of my weights are dialed in to failure, I'm still feeling out my limits.
I workout after work, at around 2-3 in the morning, Sunday-Thursday, and then take Friday night and Saturday night off.

I have 45 seconds of rest between sets, 1 minute of rest between exercises.

WEEK 1

CHEST DAY 1

Flat Bench Press - 15/115lbs, 4/185lbs, 6/155lbs, 8/155lbs, 20/95lbs

Incline Bench Press - 15/45lbs, 4/115lbs, 6/95lbs, 8/105lbs, 20/65lbs

Decline Dumbbell Press - 15/25s, 4/55s, 6/40s, 8/40s, 20/20s

Dumbbell Flat Bench Flyes - 20/15s, 20/15s, 20/15s

BACK DAY 2

1 Hand Dumbbell Rows - 15/40s, 4/60s, 8/50s, 8/50s, 20/30s

Wide Grip Pulldowns - 15/80lbs, 4/150lbs(gf helped, will drop next week), 8/100lbs, 8/100lbs, 20/50lbs

Narrow Grip Rows - 15/60lbs, 4/120lbs, 8/90lbs, 8/100lbs, 20/60lbs

Dead Lift - 15/45lbs, 4/225 lbs, 8/135lbs, 8/135lbs (No burnout on deadlifts)

SHOULDERS DAY 3

Military Press - 15/45lbs, 4/135lbs, 8/115lbs, 7/115lbs, 20/45lbs

Lateral Raises - 15/15s, 4/25s, 8/20s, 8/20s, 20/10s

Front Raises - 15/10s, 4/20s, 8/15s, 8/15s, 20/5s

Shrugs (Dumbbells) - 20/30s, 10/60s, 20/40s

LEGS DAY 4 (I'd like to note here that I have 1 short leg by almost an inch, and so squats can be difficult at times to go up in weight. My hips won't handle under too much pressure)

Barbell Squats - 15/45lbs, 4/225lbs, 8/135lbs, 8/135lbs

Leg Extensions - 15/80lbs, 4/150lbs, 8/120lbs, 8/120lbs

Leg Curls - 15/90lbs, 4/150lbs, 8/120lbs, 8/120lbs

Calf Raises (1 Leg at a time) - 20reps, 20reps, 20reps

ARMS DAY 5 (Gets 4 exercises per muscle group)

BICEPS

Dumbell Curls - 15/15s, 4/40s, 6/30s, 8/30s

Hammer Curls - 15/15s, 4/35s, 6/30s, 8/30s

EZ Bar Curl - 15/40lbs, 4/80lbs, 6/60lbs, 6/60lbs

Straight Bar Cable Burnout (All Super Sets) 4/150(help), 4/130(help), 4/110(help), 4/90, 4/70, 4/50, 4/30

TRICEPS

Skull Crushers EZ Bar - 15/40lbs, 4/90lbs, 6/70lbs, 8/70lbs

2-Hand Single Dumbbell Overhead Extensions - 15/50lbs, 4/80lbs, 6/70lbs, 8/70lbs

Y-Rope Cable Pulldowns - 15/60lbs, 4/120lbs, 6/70lbs, 8/70lbs

Y-Rope Burnout - 4/90lbs, 4/80lbs, 4/70lbs, 4/60lbs, 4/50lbs, 4/40lbs, 4/30lbs

 

[Hypnotix]

WEEK 2 TRAINING LOG

CHEST DAY 8

Flat Bench Press - 15/135lbs, 4/205lbs, 6/165lbs, 8/170lbs, 13/135lbs

Incline Bench Press - 15/65lbs, 4/135lbs, 6/115lbs, 8/115lbs, 20/65lbs

Decline Dumbbell Press - 15/30s, 4/60s(helped), 6/45s, 8/40s, 20/30s

Dumbbell Flat Bench Flyes - 20/20s, 20/20s, 20/20s

BACK DAY 9

1 Hand Dumbbell Rows - 15/45s, 4/65s, 8/55s, 8/55s, 20/35s

Wide Grip Pulldowns - 15/90lbs, 4/130lbs, 8/110lbs, 8/110lbs, 20/80lbs

Narrow Grip Rows - 15/70lbs, 4/130lbs, 8/100lbs, 8/100lbs, 20/60lbs

Dead Lift - 15/45lbs, 4/225 lbs, 8/155lbs, 8/155lbs (No burnout on deadlifts)

SHOULDERS DAY 10

Military Press - 15/65lbs, 4/145lbs, 8/125lbs, 5/125lbs, 20/45lbs

Lateral Raises - 15/15s, 4/(25s/30s), 8/20s, 8/20s, 20/15s

Front Raises - 15/10s, 4/20s, 8/15s, 8/15s, 20/10s

Shrugs (Dumbbells) - 20/35s, 15/60s, 20/45s

LEGS DAY 11 (I'd like to note here that I have 1 short leg by almost an inch, and so squats can be difficult at times to go up in weight. My hips won't handle under too much pressure)

Barbell Squats - 15/45lbs, 4/205lbs, 8/155lbs, 8/155lbs

Leg Extensions - 15/100lbs, 4/160lbs, 8/140lbs, 8/140lbs

Leg Curls - 15/100lbs, 4/160lbs, 8/130lbs, 8/130lbs

Calf Raises (1 Leg at a time 15lb dumbell in hand) - 20reps, 20reps, 20reps

ARMS DAY 12 (Gets 4 exercises per muscle group)

BICEPS

Dumbell Curls - 15/20s, 4/45s, 6/35s, 8/35s

Hammer Curls - 15/20s, 4/40s(2 negative reps), 8/30s, 8/30s

EZ Bar Curl - 15/50lbs, 4/90lbs(2 negative reps), 8/60lbs, 8/60lbs

Straight Bar Cable Burnout (All Super Sets) 4/150(help), 4/140(help), 4/120(help), 4/100(help), 4/80, 4/60, 4/40, 4/20

TRICEPS

Skull Crushers EZ Bar - 15/50lbs, 4/100lbs, 8/80lbs, 8/80lbs

2-Hand Single Dumbbell Overhead Extensions - 15/55lbs, 4/85lbs, 8/75lbs, 8/75lbs

Y-Rope Cable Pulldowns - 15/60lbs, 4/100lbs, 8/75lbs, 8/75lbs

Y-Rope Burnout - 4/100lbs (help), 4/90lbs, 4/80lbs, 4/70lbs, 4/60lbs, 4/50lbs, 4/40lbs, 4/30lbs

Saw lots of improvement for dropping bodyweight, no loss in strength overall.
Today I start Week 3 workouts and will log each day or two instead of all at once. Hope to get some more followers on here! Thanks for reading!

 

[Hypnotix]

Alright, got my chest workout done with

Today, I kept most weights the same and dropped some to really focus on keeping my repetitions paced properly. I did a slow 4 second drop, and 1 second burst up for each exercise as best as I could. I grew tired more quickly and so my weight dropped accordingly to where I'd still hit my reps and achieve failure.

Here's the damage!

CHEST DAY 15

Flat Bench Press - 15/135lbs, 4/205lbs(with help), 8/165lbs, 8/155lbs, 20/115lbs

Incline Bench Press - 15/65lbs, 4/135lbs, 7/115lbs(help to the eighth), 6/115lbs(2 helped), 20/65lbs

Decline Dumbbell Press - 15/30s, 3/50s(helped with 1 rep), 6/40s, 8/35s, 20/25s

Dumbbell Flat Bench Flyes - 20/15s, 20/15s, 20/15s

My chest feels amazing after pacing reps properly. I didn't do everything with the same weight as last week but I tried my hardest to keep it close still.

I'm very thankful to have my girlfriend, a capable girlfriend at that, to have as a spotter. She pushes me to keep bustin the reps out..

Tomorrow is Back, Now is sleep!

 

[Hypnotix]

What's up! Didn't have time last night to do a post after I worked the Back, but I'll be sure to put that and tonight's shoulder workout up here.

I'll note again, that I've been actively decreasing weight in favor of completing reps properly. Tonight, I switched from standing barbell military press to seated dumbbell military press as well.

Here's the logs!

BACK DAY 16

1 Hand Dumbbell Rows - 15/40s, 6/60s, 8/50s, 10/50s, 20/30s

Wide Grip Pulldowns - 15/80lbs, 4/130lbs, 8/100lbs, 8/100lbs, 20/70lbs

Narrow Grip Rows - 15/70lbs, 4/120lbs, 8/120lbs, 8/110lbs, 20/80lbs

Dead Lift - 15/135lbs, 4/225 lbs, 8/185lbs, 8/185lbs (No burnout on deadlifts)

SHOULDERS DAY 17

Dumbbell Military Press - 15/30's, 5/60's, 8/50's, 10/50's, 20/20's

Lateral Raises - 15/15's, 4/25's, 8/20's, 8/20's, 20/10's

Front Raises - 15/10's, 4/20's, 8/15's, 8/15's, 20/10's

Shrugs (Dumbbells) - 20/20's, 15/30's, 20/40's



1. On deadlift, I attempted 275 twice and could just get it off the ground. I then dropped weight to my usual 225 and did the 4 reps of that. Deadlift is becoming more comfortable for me as I go along. I had an accident in the past with this exercise so I tend to be extra cautious. Except I don't wear a belt or use straps.... lol

2. On my Narrow Grip Rows you'll see that I did 120 for 4 and then 120 for 8.. somehow I missed putting the weight down and tricked myself into doing that 8 times.. after the set I was like FUCK that was hard! and low and behold my weight was the same as the previous set after checking it.

Tomorrow is the dreaded Leg Day!!! Dun Dun Dunnnnn...

My nutrition has been on point, I've been very strict about that.. Everyone at work thinks I'm too serious about this lol Haterz!

Seems like daily I'm discovering new definition across my body. I'm sure there's some vain people out there, but I look at myself all too often. A perk of course is that I get to see every little striation develop, and vein pop. Don't get caught though, then people just think you're full of yourself -_-*

Okay, that is all, I'm tired and rambling on. Thanks for reading.

 

[Hypnotix]

Yo! Got legs over with! Was a rough one too.

Today I primarily focused on fixing my squatting position to better treat my hips during the movement. With minor adjustments to my stance, I was able to redirect much of the resistance to the glutes and quads while sparing my bone structure. It was really just as simple as stepping in a little more, my stance was a little too wide. Feels much better and definitely more productive.

I also dropped weight accordingly, just to match my rep pace better.

LEGS DAY 18

Barbell Squats - 15/75lbs, 4/165lbs, 8/135lbs, 8/135lbs

Leg Extensions - 15/100lbs, 4/150lbs, 8/130lbs, 8/130lbs

Leg Curls - 15/90bs, 4/140lbs, 8/120lbs, 8/120lbs

Calf Raises - 20reps, 20reps, 20reps (Here we focused again on pace, and we changed stances each set)
|| , \ / , /\ <--- Foot positions


Great workout, legs are whooped! Measurements tomorrow morning stay tuned...

 

[Hypnotix]

Alright here are my measurements for this week!

Weight - 182 (-4lbs)

Neck - 15.5
Chest - 41
Stomach - 35
Waist - 34.25
Biceps - 14.25
Forearms - 11.5
Thighs - 22.5
Calves - 15

Now I'll post a couple preliminary pics and this weeks pics hopefully! No flexing, fasted, and no pump.

View attachment 559111 View attachment 559113 View attachment 559112

These are when I started.

 

[Hypnotix]

Here's some more of this weeks pics

View attachment 559117 View attachment 559118 View attachment 559119

Thanks to anyone following my progress!

 

[Hypnotix]

Okay, today is Chest but I haven't yet posted my arms workout from Thursday night, I'll go ahead and do that while I have a few minutes to spare

ARMS - Day 18


BICEPS

Dumbell Curls - 15/15s, 4/40s, 6/30s, 8/30s

Hammer Curls - 15/15s, 4/35s, 8/25s, 8/25s

EZ Bar Curl - 15/40lbs, 4/80lbs, 8/60lbs, 8/60lbs

Straight Bar Cable Burnout (All Super Sets) 4/100, 4/90, 4/80, 4/70, 4/60, 4/50, 4/40, 4/30

TRICEPS

Skull Crushers EZ Bar - 15/50lbs, 4/90lbs, 8/70lbs, 8/70lbs

2-Hand Single Dumbbell Overhead Extensions - 15/50lbs, 4/80lbs, 8/70lbs, 8/70lbs

Y-Rope Cable Pulldowns - 15/50lbs, 4/90lbs, 8/70lbs, 8/80lbs

Y-Rope Burnout - 4/100lbs, 4/90lbs, 4/80lbs, 4/70lbs, 4/60lbs, 4/55lbs, 4/50lbs, 4/45lbs


Fine Tuned my arm day, worked on rep pace, and finding that sweet spot with my negatives. Felt good after this workout.

Getting lots of compliments lately on how I look. Feels good!

I'll try to post my Chest workout tonight too.. We'll see. Thanks for tuning in!

 

[dialtone]

awesome decision man and get ready for a year of some life changes! He's the best dude, for nutrition and life. All around good person to have in your corner.

 

[unkazra1]

I get so happy everytime i see a new client sign up with 3J. I cant wait to see the before and after pics. We all know 3j is a master craftsman. The anticipation never gets old. Sooner or later Im gonna stop window shopping and buy!! Good luck man. Cant wait to see ur progress OP.

 

[Hypnotix]

awesome decision man and get ready for a year of some life changes! He's the best dude, for nutrition and life. All around good person to have in your corner.

I get so happy everytime i see a new client sign up with 3J. I cant wait to see the before and after pics. We all know 3j is a master craftsman. The anticipation never gets old. Sooner or later Im gonna stop window shopping and buy!! Good luck man. Cant wait to see ur progress OP.

Firstly, thanks for following my progress. I'm having a great experience so far. He's answered a billion questions probably by now..

On to my workout tonight though. I did some moving throughout the day today. I think it wore me out a bit cause I was tired in the gym. Mostly the lifts stayed the same some up some down. I just didn't have that extra oomph in me today. Oh well, will shoot for a better one next week

CHEST - DAY 21


Flat Bench Press - 15/145lbs, 4/215lbs (helped), 8/155lbs, 8/155lbs, 17/135lbs

Incline Bench Press - 15/75lbs, 4/145lbs (helped), 8/105lbs, 8/105lbs, 20/65lbs

Decline Dumbbell Press - 15/65lbs, 4/105lbs, 8/85lbs, 8/85lbs, 20/65lbs

Dumbbell Flat Bench Flyes - 20/15s, 20/15s, 20/(10s/15s) ---> (8reps15s|12reps10s)


I carried this decline ab bench into the rack today for decline press.. such a pain in the ass but it was totally worth it. I improved weight-wise, on all fronts of the decline. Felt good about that. Went up in weight on the bench press and incline press but needed a little help on 2/4 reps I believe. Technically, it's better that way anyway so I ain't mad about it. The muscle probably gets beaten to death more with a weight it's not used to regardless if it's being helped up half way through the lift..

Got a nice pump though, and I'm definitely ready for some more food and sleep. Over and out.

 

[Hypnotix]

Okay, I missed logging for a few days, but I did go work out. Here's my numbers.

BACK DAY - 22

1 Hand Dumbbell Rows - 15/40s, 4/65s, 8/55s, 8/55s, 20/35s

Wide Grip Pulldowns - 15/80lbs, 4/120lbs, 8/100lbs, 8/90lbs, 20/70lbs

Narrow Grip Rows - 15/70lbs, 4/140lbs, 8/120lbs, 8/120lbs, 20/80lbs

Dead Lift - 15/135lbs, 2.5/245 lbs, 8/185lbs - Skipped set -

This workout wore me out big time. I took it real slow, contracted them fibers real tight on the peak of each movement. I actually had a guy come up to me and say I was doing my pulldowns and rows with perfect form and that he could see my back popping outta my shirt every time I came to the pause! I was thrilled! I increased my deadlift, did 2 full good formed reps, came half way up on my 3rd and my back started to fall out. I dropped to 185, did my eight and my form was still falling out at the end of the set. I decided it was best for my safety to back off and that I was as wore down as I was going to get. That was a hell of a workout.

SHOULDERS DAY - 23

Seated Dumbbell Military Press - 15/35s, (1rep 3 reps/65s to 60s), 8/50s, 8/50s, 20/30s

Lateral Raises - 15/15s, 5/25s, 8/20s, 8/20s, 20/10s

Front Raises - 15/10s, 4/20s, 8/15s, 8/15s, 20/10s

Shrugs (Dumbbells) - 20/30s, 15/40s, 20/50s

This workout went very well. I have a love/hate relationship with the shoulder soreness. Got 1 rep at a higher weight on the military press today. Felt good.

Something also happened last night. I asked a guy about his unusually fast growth, and if he was on anything. Tried to be a little quiet about it. He waited until after a few others left to actually tell me he was taking test. I do know a little bit about the guy, I'll be sure to mention that, where he works, his name, and I've been watching him workout for a few months as well and talked briefly here and there with him. He went to school around the town I live in so I at least knew before asking him the worst that would happen is that he'd say fuck off.

I of course immediately asked a few questions,

1. If he was planning on taking any recovery medicine, if he had a pct planned. He said he was going to use DHEA from a supplement store, and another OTC PCT mix. I obviously was like.. bad idea. You should probably get ahold of some SERMS.

2. I asked how much test per week? I actually forget the dosage atm, but it was standard for a first cycle. And I was surprised all he was taking was test actually, considering his lack of knowledge on PCT.

3. What kind of test? Test Enanthate

4. How long he was on the cycle and when he was planning on stopping? I believe he said 8 weeks on and 4 weeks out from final injection.


I just so happened to have on hand an extra bottle of clomid, nolva, and my leftover clomid from my last pct. I was pretty serious about him needing to be taking this and recommended a ED dose for each chemical for 4 weeks.

100/100/50/50 - Clomid -
70/20/20/20 - Nolva -

I think is what I wrote down for him. I don't know a source and neither does he for HCG so it was kinda outta the question. I also told him he'll need to buy another bottle of Clomid to be able to do that PCT and provided him some help with that as well. I think the bottle I gave him was like 25mg/ml so it was a smaller dose than what I took when I was coming off the PH, and I never took 100, so I know he'll run out if he doesn't get one.

Anyway, I was more than happy to help, and was actually thrilled I found him out before he was off and injuring his body.

I will say I have no experience with any injectable. And so I do not know that I gave him a perfect recommendation for the PCT, but I do know that it's much much better than what he was doing. I do read a bit on here and so I based a lot of my assumptions on answered questions across the forums plethora of noob questions. (which I'm guilty of as well in the beginning)

Thanks for reading! Keep posted I'll hopefully be logging tonight after workout also.

 

[Hypnotix]

Alright, Good Afternoon! Last night I worked legs, and this morning was measurements, weight, and pics.

Here's the workout log

LEGS DAY 24

Barbell Squats - 15/95lbs, 4/185lbs, 8/155lbs, 8/155lbs

Leg Extensions - 15/150lbs, 4/200lbs, 8/160lbs, 8/160lbs

Leg Curls - 15/90bs, 4/140lbs, 8/120lbs, 8/120lbs

Calf Raises - 20reps, 20reps, 20reps (Here we focused again on pace, and we changed stances each set)
|| , \ / , /\ <--- Foot positions

If you compare to last weeks leg workout, it's an overall improvement. Leg curls stayed the same essentially, but I accidentally setup for my 4 rep set on leg extensions for my burnout. So, I ended up actually doing 150 for a warm-up.. I was dying, seriously. Of course after I saw I was like, shit! Now I have to do 200 for 4 lol.. Great workout, legs were zonked.

Today was measurements, I stayed the same weight, but coming in at 182 last week put me 4lbs under for that week and 3J was not necessarily happy I lost that much. He said no more than 3lbs from now on, and I explained I missed a few meals throughout the week, and that my appetite was quite low.

This week I hit all my meals, and I think this morning I was even a little bloated feeling still from last nights meal(s), I must be backed up or something. Stomach seems a little stretched out right now.

All in all, I maintained the same weight, but I had a few measurements go up and down and so there is movement happening still.

Measurements

Weight 182

Neck - 15.5
Chest - 41.5
Stomach - 34.5
Waist - 34
Biceps - 14.5
Forearm - 11.5
Thigh - 22.75
Calf - 15

Comparing last week to this week, I got half an inch on chest, lost on stomach and waist even with bloated feeling, biceps were slightly fuller, thighs thinning out, while neck, calves, and forearms staying neutral.

I can dig that!

Thanks for following,

-Hypnotix

 

[Hypnotix]

What's up! I'm back, missed a couple days logging. Don't worry though, I didn't miss a workout

Here's the log to my Arms Day on Friday

ARMS - Day 25


BICEPS

Dumbell Curls - 15/20s, 4/45s, 6/35s, 8/35s

Hammer Curls - 15/20s, 4/40s, 8/30s, 8/30s

EZ Bar Curl - 15/40lbs, 4/80lbs, 8/60lbs, 8/60lbs

Straight Bar Cable Burnout (All Super Sets) 4/100, 4/90, 4/80, 4/70, 4/60, 4/50, 4/40, 4/30

TRICEPS

Skull Crushers EZ Bar - 15/50lbs, 4/90lbs, 8/70lbs, 8/70lbs

2-Hand Single Dumbbell Overhead Extensions - 15/50lbs, 4/80lbs, 8/70lbs, 8/70lbs

Y-Rope Cable Pulldowns - 15/55lbs, 4/90lbs, 8/70lbs, 8/70lbs

Y-Rope Burnout - 4/100lbs, 4/90lbs, 4/80lbs, 4/70lbs, 4/60lbs, 4/55lbs, 4/50lbs, 4/45lbs

Started off on absolute fire that day. I increased the weight on Standard Dumbbell Curls, and Hammer Curls. I also made a note to up the weight on the other exercises for next weeks Arms.

Following this workout I had quite a long weekend. Worked 8 hours of OT at work on Saturday, and then moved my Dad into his new house all day Sunday. Was quite wore out, still am even. I did manage to get my Chest workout in and stay strict on my eating so... everythings great!

Heres the Chest Log

CHEST - Day 28


Flat Bench Press - 15/145lbs, 4/205lbs, 8/155lbs, 8/155lbs, 19/135lbs

Incline Bench Press - 15/75lbs, 4/135lbs, 8/115lbs, 8/115lbs, 20/65lbs

Decline Dumbbell Press - 15/65lbs, 4/105lbs, 8/85lbs, 8/85lbs, 20/65lbs

Dumbbell Flat Bench Flyes - 20/15s, 20/15s, 20/15s

Coming home after moving, I took a solid 2 hr nap, went grocery shopping and then headed straight to this workout. Can't say it was my most enthusiastic exercising, but I still got the job done, and upped my weight on Incline Press to boot.

I have now been off of Clomid for 1 week. Everything seems to be going well. I'll be on Ralox for another 3 weeks, and then a month following my final day of that I will look into bloodwork.

I really feel great lately, having people ask me to help them lose weight, and all the complimenting is pretty solid. In fact, sometimes I feel like they don't even have an idea what I'm aiming to be lol Can't wait to hear what they say when I'm 200 and lean