E.P. Labs log. PSL (sponsored). Uncle Z kick start (unsponsored). By DOLPHFAN

[Dolphfan]

7-23-14

ARMS

Flex Machine Curls
80lbs 1x12 warm up
80lbs 1x12
110lbs 1x10
130lbs 1x10
150lbs 1x10

Reverse Grip Tricep P.D.
70lbs 1x12 warm up
70lbs 1x12
100lbs 1x10
120lbs 1x10
140lbs 1x10

Preacher Curls
85lbs 1x10
105lbs 1x10
115lbs 1x6

Straight Bar Tricep P.D.
130lbs 1x10
150lbs 1x10
150lbs 1x10
160lbs 1x10

Seated Dumbbell Curls
40lbs 1x10
45lbs 1x8
40lbs 1x8 Feeling pretty gassed at this point.

Single Arm Tricep P.D.
50lbs 1x10
70lbs 1x10
70lbs 1x10
70lbs 1x8

Wrist curls and rehab exercises.

 

[Dolphfan]

7-25 -14

SHOULDERS and TRAPS

Shoulder rehab exercises for warm up

Arnold Press
40lbs 1x10
45lbs 1x10
45lbs 1x10
55lbs 1x6

Dumbbell Shrugs
75lbs 1x10
85lbs 1x10
90lbs 1x10
95lbs 1x10

Seated Military Press
95lbs 1x10
115lbs 1x9
115lbs 1x7

H.S. Shrugs
45lbs 1x10
90lbs 1x10
135lbs 1x8

H.S. Shoulder Press
45lbs 1x10
70lbs 1x8
85lbs 1x6

H.S. Lateral Raises
15lbs 1x10
20lbs 1x10
30lbs 1x10
35lbs 1x7

 

[jroe802]

Labs?

 

[jroe802]

Labs?

 

[Dolphfan]

Labs?

Hopefully in the next week or so, I got really lousy insurance. Might just pay for it myself.
Dolph

 

[Dolphfan]

Okay now that I'm finally caught up with this log, I can go into details about how my body is reacting, how I feel, how I felt during the workout etc. Overall I am feeling better than I have in years, minus minor injuries, of course. With me there is always some stupid injury, or sore back or something... Anyways I am making gains in strength and size. Body fat is going down. And I have an sense of well being that I usually don't have due to depression and anxiety issues so that's good. What's not good is the gains aren't coming fast enough, they never do I guess. I'm sure my diet isn't totally dialed in yet, still working on that! Being that this is the half way point I'm gonna have to kick it up a notch. Overall I'm feeling satisfied with the results I'm getting and how my body in reacting with the two new "supplements" I'm using. Blood work and pictures are coming soon. Well I guess that it for now. Thanks for reading!!
Dolph

 

[hiram1st]

Hows the progress?

 

[Dolphfan]

Hows the progress?

Other than what I posted above? I guess I don't fully understand what it is you're asking.

 

[Dolphfan]

7-27-14

I woke up on Saturday(7-26-14) And my back was killing me, I must have tweaked it somehow doing shoulders. Used my foam roller a couple times throughout the day and took half a muscle relaxer and skipped my scheduled back workout. So today I did a back/chest workout. Really light on back just to get the blood flowing then on to chest so here it is.

BACK
Close Grip P.D.
120lbs 1x12
120lbs 1x12

H.S. Pulldowns
45lbs 1x10
45lbs 1x10
45lbs 1x10

B.M. Rows
112.5lbs 1x10
112.5lbs 1x10
112.5lbs 1x10

Back Hyper-Extentions
B.W. 2x10

CHEST

Flat Bench First time flat benching this cycle and I get a pinch in my shoulder/Pec area bench just the bar?!?
45lbs 1x12
45lbs 1x12
135lbs 1x10
135lbs 1x10
185lbs 1x8 I didn't have a spotter and didn't want to hurt my shoulder or get pinned

H.S Wide Grip Bench
90lbs 1x10
90lbs 1x10
90lbs 1x10
135lbs 1x7
45lbs 1x20

B.M. Pec Deck
150lbs 1x10
170lbs 1x9
160lbs 1x10

Seated Dip Machine
225lbs 1x10
225lbs 1x10
255lbs 1x10
270lbs 1x10

H.S. Incline Bench
70lbs 1x9
70lbs 1x10
45lbs 1x10
45lbs 1x6

As you can see this workout was all over the place. Light back, then I tweak my shoulder/pec benching the bar. So I kept the weights a little lighter than last week, just trying to get the "pump" I'm writing this about 7 hours post workout and everything is feeling fine?!?

 

[palmers]

so you started out at 210 24%bf and now your 200 and 22%bf in post 35? im confused!!!
also if your suppose to be officially making a log, being sponsored by e.p. you should have had a before pic

just sayin, for getting free gear you don't really seem to be doing your part

 

[Dolphfan]

so you started out at 210 24%bf and now your 200 and 22%bf in post 35? im confused!!!
also if your suppose to be officially making a log, being sponsored by e.p. you should have had a before pic

just sayin, for getting free gear you don't really seem to be doing your part

The 200lbs is a typo it should have read 220lbs, thank you for catching that. If you read the first post, I wasn't going to do a log. After I started my purchased shorter cycle they (PSL) sent me gear to do a log. So I don't have a "legit" before pic, why would I have taken one if I wasn't doing a log? I have pics from week 3, week 5, and will be taking pics this week. I'm also having trouble downloading the pic's on my camera to my computer, which I mentioned on another site.

 

[Dolphfan]

Been a rough week, got all my workouts in, just couldn't log them. Had to move my leg workout to Thursday this week instead of Monday. Anyways here they are.

7-29-14
ARMS

Warm up
Straight Bar P.D.
70lbs 3x12
Low Pulley Curl
70lbs 3x12

H.S. Preacher Curls
70lbs 1x10
100lbs 1x10
115lbs 1x10
125lbs 1x5

V-Grip Tricep P.D.
80lbs 1x10
80lbs 1x10
100lbs 1x10
120lbs 1x9

Flex Machine Curls
120lbs 1x10
140lbs 1x10
160lbs 1x10
180lbs 1x7

One arm Tri Rope P.D.
Low Pulley Kick Backs
Reverse Grip D-Handle P.D.
50lbs 1x10 Per exercise each arm no rest between sets other than to change handle.

One arm Tri Rope P.D.
Low Pulley Kick Backs
Reverse Grip D-Handle P.D.
60lbs 1x10 Per exercise each arm no rest between sets other than to change handle. Yeah these burn!!

Straight Bar Curls
70lbs 1x10
50lbs 1x10
30lbs 1x10
No rest between sets, then 30-40 second rest, then another set of
30lbs 1x10

Little different than the typical 3x10 that I normally do, but got a great pump!!

Oh forgot Body weight 221lbs BF 20%

 

[Dolphfan]

7-30-14

SHOULDERS AND TRAPS

Warm up consisting of my shoulder rehab exercises.

Seated Military Press
95lbs 1x10
115lbs 1x10
125lbs 1x8
115lbs 1x9

H.S. Shrugs
70lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x10

H.S. Shoulder Press
45lbs 1x10
70lbs 1x10
80lbs 1x6
45lbs 1x12

Dumbbell Shrugs
90lbs 1x10
100lbs 1x8
95lbs 1x10
95lbs 1x10

Arnold Press
35lbs 1x10
45lbs 1x9
35lbs 1x10
35lbs 1x10

Flex Machine Lateral Raises
50lbs 1x10
70lbs 1x10
70lbs 1x10

 

[Dolphfan]

7-31-14

LEGS

Flex Leg Ext.
80lbs 1x12
80lbs 1x12

Flex Leg Curls
60lbs 1x12
60lbs 1x12

Sumo Style Squats
45lbs 1x12
135lbs 1x10
135lbs 1x10
225lbs 1x10

Leg Press
200lbs 1x10
290lbs 1x10
400lbs 1x8

Seated Calf Raise
45lbs 1x12
90lbs 1x10
115lbs 1x10
115lbs 1x12

Flex Leg Ext.
130lbs 1x10
150lbs 1x10
150lbs 1x10
170lbs 1x17

Flex Leg Curls
135lbs 1x10
165lbs 1x10
180lbs 1x10
195lbs 1x10

Seated Donkey Calf Raises
75lbs 1x12
90lbs 1x12
105lbs 1x12

 

[Dolphfan]

8-1-14

ABS AND BACK

Sit Up Machine
20lbs 1x15
30lbs 1x15
40lbs 1x10

Knee Raise Machine (This machine is called the ABFLEXOR) Google it, it's old school and my abs were burning after two sets!!!
50lbs 1x10
50lbs 1x10

Close Grip P.D. Warm Up
120lbs 3x12

B.M. Rows
137.5lbs 1x10
175lbs 1x10
187.5lbs 1x10
187.5lbs 1x10

T-Bar Rows Supported
90lbs 1x10
110lbs 1x6
100lbs 1x9 I really hate this machine, I just can't breathe while using it, anyone else?

H.S. Lat P.D.
45lbs 1x10
70lbs 1x10
80lbs 1x10
45lbs 1x15

Wide Grip Lat P.D.
100lbs 1x10
130lbs 1x10
150lbs 1x10 All reps in these sets were slow and controlled with a squeeze at the end of the rep

H.S. Pullover Machine
50lbs 1x10
100lbs 1x10
120lbs 1x10 I haven't used this machine in years not sure if I like it?!?

 

[Dolphfan]

8-2-14

CHEST

H.S. Flat Bench
45lbs 1x10
45lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x7

H.S. Wide Grip Bench
90lbs 1x10
135lbs 1x10
135lbs 1x9
115lbs 1x10

Incline Pec Deck
180lbs 1x10
190lbs 1x10
200lbs 1x12
200lbs 1x12

H.S. Incline Bench
80lbs 1x19
60lbs 1x10 No rest then
55lbs 1x10 No rest
45lbs 1x7

Seated Dip Machine
210lbs 1x10
240lbs 1x10
270lbs 1x10

B.M. Pec Deck
150lbs 1x10
150lbs 1x10
120lbs 1x12
120lbs 1x12

Overall a good workout. Especially since I was pissed at the world when I got there. Trying different things this week like the drop sets, 4 or 5 sets instead of 3, higher weight, lower reps, just weird stuff I guess.
Body is feeling good, normal aches and pains, but nothing that lasts more than a day. Still trying to post pictures, can't figure it out!!

 

[Dolphfan]

8-4-14

LEGS

Warm Up
Flex Machine Leg Ext.
80lbs 1x12
80lbs 1x12

Flex Machine Leg Curls
75lbs 1x12
90lbs 1x12

H.S. Leg Press
90lbs 1x10
180lbs 1x10
270lbs 1x10
360lbs 1x9

H.S. Vertical Leg Press
90lbs 1x10
180lbs 1x10
180lbs 1x9 This machine is, for me at least, harder than it looks! I like it though, I'm gonna be using it more!

Seated Donkey Calf Raises
90lbs 1x10
90lbs 1x2 As I was starting my second warm up set I f'ed up my right calf. I've had issues with it for the last two months or so cramping, charlie horses, etc. I just hope it's just a strain and not a tear or worse.

Flex Leg Ext.
150lbs 1x10
150lbs 1x10
150lbs 1x19

Flex Leg Curls
165lbs 1x10
180lbs 1x10
180lbs 1x10

After I nuked my calf I took it easy. Still a good workout, but that little injury really messed with my mind. Oh well! Arm day tomorrow!!!!

 

[Dolphfan]

8-5-14

ARMS

Warm Up
Tricep P.D.
70lbs 3x12

Low Pulley Curls
70lbs 3x12

Preacher Curls
75lbs 1x10
95lbs 1x10
115lbs 1x10
115lbs 1x6
115lbs 1x8 (I did these standing)

V-Bar Tricep P.D.
80lbs 1x10
100lbs 1x10
120lbs 1x10
130lbs 1x8

Flex Machine Curls
140lbs 1x10
160lbs 1x10
180lbs 1x10
190lbs 1x8

Tricep Rope P.D.
110lbs 1x10
130lbs 1x10
140lbs 1x10
150lbs 1x10

Dumbbell Hammer Curls
35lbs 1x10
40lbs 1x10
45lbs 1x8

B.M. Overhead Tricep Ext.
140lbs 1x10
160lbs 1x10
170lbs 1x7

I also did some wrist curls and rehab work.

 

[Dolphfan]

8-6-14

SHOULDERS AND TRAPS

Started off with my shoulder rehab exercises. Warmed up with light dumbbells then moved on to.
Seated Military Press
45lbs 1x12
45lbs 1x12 for additional warm up.
115lbs 1x10
135lbs 1x10
135lbs 1x7

H.S. Shrugs
90lbs 1x10
135lbs 1x10
135lbs 1x10
135lbs 1x10 I stayed at 135lbs because I felt my form suffered last workout. So I really concentrated on that.

H.S. Shoulder Press
65lbs 1x10
75lbs 1x10
80lbs 1x7 Resting only enough to remove plates then
45lbs 1x10

Low Pulley D-handle Lateral Raises
20lbs 1x10 each arm
30lbs 1x10

Low Pulley D-handle Front Raises
20lbs 1x10 each arm
30lbs 1x10

The last two exercises were done in this manner. 10 laterals right arm, 10 left arm, 10 front raises right arm, 10 left arm. No rest between, just switching sides and direction. Rest about two minutes add 10lbs and
repeat. I couldn't lift my arms to take off my shirt after doing that. Ten hours later my shoulders still feel it!!!! I'd say that was a good workout!!

 

[Dolphfan]

Still in need of help posting pics!! This workout was done with a friend who mainly does cross-fit . I usually train alone, so there was VERY little rest between sets. And some exercises I'd normally would not do!
8-8-14

BACK

Wide Grip P.D.
120lbs 1x10
140lbs 1x10
160lbs 1x10
180lbs 1x10
180lbs 1x10

B.M. Machine Rows
175lbs 1x10
187.5lbs 1x10
200lbs 1x10
212.5lbs 1x10

H.S. Lat P.D.
70lbs 1x10
80lbs 1x10
80lbs 1x10

One Arm Lat P.D. with D-handle
50lbs 1x10
60lbs 1x10
60lbs 1x10

One Arm Straight Arm Lat P.D.
20lbs 1x10
20lbs 1x10
30lbs 1x10
30lbs 1x10

H.S. Row
45lbs 1x10
70lbs 1x10
70lbs 1x10

I was pretty gassed after this workout. I was trying to use my "normal" weights and trying to keep up with him. Yeah, not so much!!!