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Acerola's Alpine Laboratory


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#1 Acerola

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Posted 27 July 2015 - 10:01 AM

Nestled deep in the Green Mountains of Vermont I have carved out my own slice of heaven, above the trees and outside of the prying eyes of the public, it is here,in this Iron Sanctuary, that I devote myself to Positive Transformation through
Nutrition, Exercise and Supplementation.

My goals are simple: to be the best I can possibly be. Bigger, faster, stronger,
more cut and lean; in short, I want it all. I know these are no easy feats but I
have built a rugged foundation of knowledge and strength; I am ready for the next level.

I train instinctively and with a great joy. Lifting is as much for me about
psychological and spiritual benefits as it is aesthetics. I am by all accounts a
very easy going and balanced person. I have a lot of love in my life and I am very fortunate for the trajectory my life has taken.

I am currently in Grad School and work for a Foundation that raises funds to
support preventative programs for families and youth living here in Vermont. My
work is very fulfilling. I love that I can be a beacon of hope in so many people's
lives.

This log will be updated as reguarly as my schedule allows. It is truthfully a
continuation of one I started on PHF following my recent dianodrol cycle, check
that one out if you appreciate what I put together here.


Stats: 31 Years Old, 6-7 years of vigorous training, body building focus, 6 ft, 240 pounds currently

Supplementation:

Muscle Feast Whey Protein Isolate
Vibrant Health Green Vibrance
C3 Turmeric
Muscle Feast Cissus
Muscle Feast DAA (3 more weeks)
LGI Fully Loaded
LGI Rehab (3 more weeks)
All American Kre Alk EFX
Aniracetam
Alpha GPC
Maxim Peptide Ketotifen
Maxim Peptide T3 (12.5-25 mcg currently)
All American Peptide Clen
ECA

Day 1


I just wrapped up a 30 day PCT following my Dianodro/Dermacrine Cycle. I am going to continue to use DAA and Rehab for another few weeks or so. I've been switching ECA/Clen at my convenience. I typically enjoy eca a little bit more.

I loved my workout today. Very intense and very, very sweaty.


Back

Rear Delt Machine ( I love this machine and enjoy using this as a main move)

3 x 10 @ 80, 100, 120
8 x 5 @ 150, 170, 190, 210, 230, 250, 270, 290

Yates Row (Smith)

3 x 10 @ 135, 225, 315
5 x 5 @ 335

Neutral Grip Lat Pulldown

8 x 8 @ 80, 100, 120, 140, 160, 180, 180, 180

Rope Attachment Lat Pulldown (Credit to Frank Thomas for this idea)

3 x 10 @ 80, 100, 100

Face Pull

3 x 12 @ 120

DB Row

5 x 5 @ 120


Seated Hammer Curl

3 x 12 @ 25

Cable V Bar Curl

4 x 8 @ 80


Ab Machine

5 x 12 @ 145

Standing Cable Crunch

4 x 10 @ 120


15 Minutes Cycling
15 Minutes Elliptical

#2 sinewave3

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Posted 27 July 2015 - 10:26 AM

Cool! Quick question, do you train at home or at a commercial gym? Sounds like you have a sweet spot on those mountains...
Sinewave3's New AndroHard log: http://www.prohormon...new-androhard/"

#3 Acerola

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Posted 27 July 2015 - 10:41 AM

I typically train in my University's Athletic Complex. It's not too fancy as my school does not have D1 Sports like Football. 



#4 sinewave3

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Posted 27 July 2015 - 10:51 AM

That's right I think I read that before.

I train at a university too. Lost our football team a few years ago, so they have been slacking on upgrades IMO. Heard a rumor that we might be getting another squat rack or two, so that would be great. Currently only have 3 racks so it can be tough to get them squats in sometimes.
Sinewave3's New AndroHard log: http://www.prohormon...new-androhard/"

#5 Acerola

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Posted 27 July 2015 - 11:11 AM

Our complex is definitely lacking. Numerous studies have been undertaken to prove the necessity for better facilities. A new arena and athletic area is in the works but I don't think I will reap the benefits.

 

As it is now, we only have 2 Oly Platforms, 2 Squat Racks and 3 BB Benches. It works but just barely. 

 

During the school year I have to avoid anything near like 3PM-8PM because they are constantly rammed and it can get dangerous with all the young guns trying to get swole. 

 

As a consequence I have learned to modify my training as neccesary and I definitely use way more machines then I ever did previously. 



#6 Acerola

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Posted 28 July 2015 - 09:49 AM

Day 2: All Aboard the Gain Train 

 

Feeling the vibes this morning, endurance felt boosted, I just didn't want to stop lifting and the pumps were absolutely skin splitting by the time I reached the bicep section of todays workout. I have been doing 1 week on/off with eca/clen and just hopped back on the clen yesterday which may be some of the reason. I did learn on my last rotation that I enjoy dosing my clen post workout to avoid cardiovascular strain. I'll probably stick with keto/clen for the next two weeks at which point I'll be taking a two week intercontinental road trip which will leave this log and all supplementation on hiatus for 2 + weeks. 

 

Shoulders/Arms

 

BTN Press

 

2 x 12 @ 45

2 x 10 @ 95, 135

2 x 5 @ 165

3 x 3 @ 165 

 

Standing DB Press

 

3 x 8 @ 60

 

Rear Delt X Over Reverse Fly

 

7 x 10 @ 40, 50, 60, 70, 70, 70

 

Single Arm Upright Row 

 

5 x 10 @ 70, 90, 110, 110, 110

 

Rear Delt Fly Machine

 

3 x 10 @ 70

 

 

Skul Crusher

 

3 x 10 @ 65, 85, 85

 

Overhead Rope Tri Extension

 

3 x 10 @ 70, 90, 110

 

Tricep Press Down (straight bar/strict)

 

3 x 10 @ 90, 120, 120 

 

V Bar Curl 

 

3 x 10 @ 120

 

Drag Curl (Painful Pumps)

 

3 x 10 @ 45 

 

Guillotine Curl (V Bar)

 

3 x 10 @ 120, 140, 140



#7 Acerola

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Posted 29 July 2015 - 11:34 AM

Day 3

 

Yesterday was ridiculous, we are having a bit of a heatwave with temps in the 90s and I was sweating like never before. Dat dere clen/t3/keto is some powerful stuff. Unfortunately my appetite has been surging as well so sticking to diet has not been easy. I'm not too concerned as my road trip is coming up and I know I won't be lifting or minding my diet at all. I'm pretty happy with my body composition though I really hope to shift 10-20 pounds of fat. Late August, early September I'll be starting to cut again. 

 

My Leg session today was decent.  They are definitely my weakest link due to past injuries. As such, I've never hit a 405 squat and apparently today was not my day to do it. Failed. Scared the shit out of some people as well. Oh well. On to the next one.

 

Legz

 

Squat 

 

2 x 10 @ 95, 135

4 x 5 @ 185, 225, 275, 315 

1 @ 365

X @ 405 

 

Lunge 

 

7 x 5 @ 95, 135, 185, 185, 185, 185, 185

 

Leg Press

 

5  x 10 @ 6 Plate, 8 Plate, 10 Plate, 12 Plate, 14 Plate

 

Leg Extension

 

3 x 10 @ 130

 

Ham Curl

 

3 x 12 @ 140

 

Seated Calf Raise

 

6 x 12 @ 3 Plate, 4 Plate, 5 Plate, 5 + 25, 5 + 25, 5 + 25 

 

 

Ab Machine

 

3 x 12 @ 155

 

Standing Cable Crunch

 

3 x 12 @ 140



#8 Acerola

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Posted 30 July 2015 - 10:19 AM

Day 4

 

Chest

 

BB Bench

 

20 @ 45

2 x 12 @ 95, 135

2 x 10 @ 185, 225

3 @ 275

1 @ 295

1 @ 305

1 @ 315 

 

Incline Bench

 

12 @ 135

3 x 8 @ 225

1 @ 275

1 @ 295

 

Dips

 

4 x 4 BW + 25 

 

DB Press

 

3 x 10 @ 70

 

 

SkullCrusher

 

3 x 8 @ 65, 65, 85 

 

Overhead Tri Extension

 

4 x 12 @ 120 

 

Rope Cable Curl

 

4 x 12 @ 100

 

Guillotine Curl

 

4 x 10 @ 100

 

Hammer Curl 

 

3 x 8 @ 30



#9 Acerola

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Posted 31 July 2015 - 08:47 AM

Day 5

 

Did a quick and painful back session this morning. My elbows are feeling very tender following yesterdays chest work and probably because I bumped my LGI Rehab dosage from 4 pills up to 6. My main reason for the increase is to finish the bottle before I leave on my trip. While on the road I will probably only continue to take creatine and eca or energy boost/appetite suppression. 

 

Back 

 

Lat Pull Down (Medium Grip)

 

20 @ 40

20 @ 100

12 @ 160

 

Lat Pulldown (Neutral Grip)

 

5 x 5 @ 200, 220, 240, 260, 260

 

Yates Row (Smith)

 

12 @ 135

10 @ 225

6 x 5 @ 315, 365, 365, 365, 365

 

Chest Supported Row

 

12 @ 45

3 x 12 @ 90

 

Face Pull (Straight bar)

 

3 x 12 @ 120

 

 

V Bar Curl

 

4 x 12 @ 140



#10 Acerola

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Posted 03 August 2015 - 11:18 AM

Day's 6 and 7 REST

 

Day 8 

 

Elbows are still seriously tender even with no lifting and copious amounts of booze over the weekend, wtf, I thought the sauce was a cure all restorative tonic. Oh well. Nothing too unique to report aside from the fact that I have been getting very positive feedback regarding my physique.

 

Went out to a Full Moon Masquerade last Friday, wore a tank top, shorts and some festive accessories, nothing too wild but a unique outfit for a night on the town. While out a variety of people came up to me, male and female to tell me how nice my arms look, that I have the pysique they would want if they had the drive to put in the effort ect. It was really a nice confidence boost as if anything, I have somewhat loosened up my diet, happy if I can maintain.

 

Shoulders

 

BTN Press (becoming a new favorite)

 

2 x 12 @ 45

10 @ 95 

2 x 5 @ 135, 155

5 x 5 @ 165

 

Standing Strict Military Press

 

7 x 5 @ 95, 135, 155, 155, 155, 155, 155

 

Rear Delt Fly Machine

 

4 x 10 @ 70, 80, 90, 90

 

DB Military Press (seated)

 

4 x 10 @ 40, 50, 50, 50

 

Rear Delt Reverse Cable Fly

 

4 x 10 @ 40, 60, 80, 80

 

Cable Upright Row 

 

4 x 12 @ 60

 

 

Tricep Overhead Extension (Single Arm)

 

4 x 8 @ 60, 80, 80, 80

 

Tricep Extension

 

4 x 12 @ 100

 

 

Rope Cable Curl

 

4 x 12 @ 80, 100, 120, 140

 

Guillotine Curl 

 

4 x 12 @ 120

 

 

Ab Machine

 

3 x 8 @ 170

 

Standing cable crunch 

 

4 x 10 @ 130



#11 Acerola

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Posted 04 August 2015 - 11:20 AM

Day 9

 

Been on a bit of a bender as my woman is out of town. Definitely more drinking and less discipline then usual. My weight set point seems pretty firmly in place around 240 give or take a couple pounds. I kind of thought I might see that number go up following this weekend and early indlugences this week but it seems pretty stable. I'm going to guestimate my BF% is still in the teens somewhere. I def feel big, still chasing the cut ;)

 

Back 

 

Rear Delt Row Machine

 

2 x 12 @ 50, 110

5 x 8 @ 150, 170, 190, 210, 230, 250, 270, 290

 

Yates Row (Smith)

 

2 x 12 @ 135, 225

5 x 5 @ 275

 

Lat Pull Down (Rope)  <--- Still trying to wrap my head around this variation

 

4 x 12 @ 80, 80, 120, 120

 

FacePull (Rope)

 

4 x 20 @ 80, 100, 100, 100, 100

 

DB Row 

 

3 x 5 @ 120

 

Rack Pull 

 

5 @ 315

1 @ 405

 

 

Incline Hammer Curl 

 

4 x 12 @ 15, 30, 30, 30

 

Cable Curl (single)

 

4 x 12 @ 50, 60, 60, 60 



#12 Acerola

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Posted 05 August 2015 - 09:57 AM

Day 10

 

Was definitely dragging this morning, just didn't feel extremely motivated, sexy or strong. I think part of that could be my stim tolerance from having worked so much with eca/clen/pre workouts over the last few weeks/months. I am definitely looking forward to my upcoming trip and the escape from normalcy and routine. Flying into Nashville and then driving west to New Mexico and Colorado, I am mainly along as an attache but excited to take in the sights. It should be a little interesting to be traveling and living in such close quarters with my lover and her brother. I just met him last weekend and he seems awesome but who knows what will come up on the road. 

 

For the 3 Weeks or so I am gone, I am planning to only use kre alkalyn and eca I think. 

 

Legz

 

Squat

 

6 x 3 @ 95, 135, 185, 225, 275, 315

1 @ 365

 

Was going to go 385 and 405 to try to match what I missed last session but ended up balking. My joints are a little sore and I do not want to chance an injury with the trip coming up this weekend. 

 

Hamstring Curl 

 

4 x 10 @ 70, 90, 110, 110

 

Leg Press

 

5 x 8 @ 10 Plates, 12, 14, 16, 18

 

*This may have been a PR, I don't think I've busted out 18 for reps before. Felt fine. I may start to emphasize this over squat. 

 

Leg Extension

 

4 x 12 @ 70, 90, 110, 130

 

SLDL

 

3 x 8 @ 65, 85, 85 



#13 Acerola

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Posted 06 August 2015 - 11:07 AM

Day 11: When a Fire Starts to Burn...

 

Ha, so today's session was off to a very meager and mild start, been  low carbing this week to soldify composition gains before the trip and working Chest on Day 4 just did not translate into massive strength unfortunately, however, a new face around the gym definitely got my intensity going. Dude seems pretty big and for whatever reason would not stop mean mugging. I am a very grounded and peaceful soul but for whatever reason dude's energy was just harshing mine and subsequently fueling my aggression. Honestly it reminded me why even though its often a hassle, I love training in a crowded weight room full of pretenders and gorgeous coeds, it sends my drive and ferocity through the roof. Sometimes its true, your detractors may actually be your closest allies in the disguise. 

 

Chest/Arms

 

BB Bench 

 

20 @ 45 

7 x 12 @ 95, 135, 185, 185, 185, 185, 185 

 

Incline Bench (Smith)

 

12 @ 135

4 x 8 @ 185, 205, 205, 205 

 

Dips

 

4 x 4 BW + 45 

 

Incline Fly

 

5 x 12 @ 15, 30, 30, 30, 30 

 

 

Skull Crusher SS EZ Curl 

 

4 x 10 (65, 85, 85, 95), (50, 50, 70, 90)

 

DB Overhead Tri Extension (had never done these before, a little awkward but unique pump)

 

4 x 12 @ 50, 60, 70, 70 

 

V Bar Tricep Push Down SS V Bar Curl

 

4 x 12 @ 80, 100, 120, 140 

 

Guillotine Curl 

 

4 x 10 @ 120, 140, 140, 140 

 

 

Standing Cable Crunch

 

4 x 10 @ 140



#14 Acerola

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Posted 07 August 2015 - 02:10 PM

Day 12

 

Was going to hit the iron first thing in the AM but ended up having breakfast with my brother and going with him to spend a few hours exploring one of our favorite streams in the area. Honestly I'm thrilled about that. I may still lift later on but its looking doubtful. This log will pick up where I left off towards the last month of August. I hope everyone reading this feels as sexy as they deserve to, you are all champions. 



#15 Acerola

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Posted 07 August 2015 - 06:13 PM

Day 12.5 BERZERKER

 

Well it goes without saying that I just couldn't let my last oppurtunity to lift for the next couple of weeks slip away. After a great hike with my brother, a breakfast of buckwheat pancakes and lunch of good old fashioned american cheeseburgers and fries, I crushed my pre, threw back some kre alk and a whole scoop of my anabolic competition. It's funny because I got absolutely turnt. I sort of forgot that I had taken an ec dose not long before the pre, no worries but funny because I was lit up.  With verve, moxy and gusto I attacked the weights in search of a furious pump that would not subside, in several moments time it would be apparent, the swole, the BERZERKER MODE.

 

Upper Pressure

 

Yates Row (Smith)

 

2 x 20  @ 95. 135

15 @ 185

2 x 5 @ 225, 275  ---- Had planned to work up in 5s but the 275 felt oppressive on my joints so I went down to chase pump

5 x 8 @ 225 --- Massively swole, no rest periods, heaving breath, forearms aching

 

God those 5 sets felt good. It was obvious my pre w the ec was hitting me like never before and I loved it. Also drinking my whole intra at once lead to absolute massive pumps throughout.

 

Lat Pull Down (narrow, pump focus, slow, slow tempo)

 

4 x 20 @ 50, 100, 150, 150 

 

Lat Pull Down (Under hand)

 

4 x 12 @ 180, 200, 220, 220 

 

 

FacePull (V Bar)

 

3 x 12 @ 50, 60 70

 

FacePull (EZ Bar)

 

3 x 12 @ 100, 120, 120

 

Rear Delt Cable Reverse Fly

 

4 x 12 @ 40, 50, 60, 60

 

Cable EZ Curl

 

5 x 8 @ 90

 

Strict Cable EZ Tri Pressdown -----wholy pump, used sort of a different position for these, incredible 

 

5 x 20 @ 90

 

 

Finished off with a 15 Minute Cycling Sprint. 

 

 

 

Best wishes until next time, as mentioned previously, log will resume later August!



#16 Acerola

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Posted 28 August 2015 - 09:20 AM

Day 33

 

Well, I got back from my cross country road trip this passed Monday and resumed training on Tuesday. All the booze and bbq definitely caught up with me and my strength/endurance have been slowly returning this week.

 

I ended up training Back, Shoulders, Legs and then Back/Chest today.

 

Full Log will resume next week.

 

Current Supplementation:

 

12.5 mg Exemestane

10-25 mg T3

Kre alkylyn 

Fully Loaded

 

Soon:

 

Ketoifen

Clen/EC

 

In a Month:

 

11 Oxoderm 

Triumphalis 

 

TBD:

 

Trestoderm

Dermacrine 



#17 Acerola

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Posted 31 August 2015 - 04:35 PM

Day 34

 

Yikes. Behind the NYE Resolution Crew, the absolute worst Gym Crew to deal with is far and away, the First Day of Semester Freshmen. So entitled. Oh well. Moving on. 

 

Back

 

Rear Delt Machine 

 

2 x 20 @ 30, 70

5 x 12 @ 120, 140, 160, 180, 200

 

Yates Row (Smith)

 

2 x 12 @ 135. 185

4 x 5 @ 225, 275, 315, 365

 

Lat Pull Down

 

4 x 12 @ 70, 90, 120, 140

 

DB Row 

 

2 x 12 @ 70, 90

5 x 5 @ 110

 

Incline DB Curl

 

3 x 20 @ 15

 

 

Drag Curl 

 

4 x 12 @ 45, 65, 85, 85

 

Hammer Curl (Cable)

 

2 x 12 @ 60



#18 Acerola

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Posted 01 September 2015 - 04:34 PM

Day 35

 

Definitely wanted to work a lower body day but the gym was again swamped so I opted for Chest. Not feeling particularly strong, I worked up a massive pump by the end. Weighing 237, I feel big though certainly soft around the center. Looking forward to dialing in diet in anticipation of my next run, summer is over and its time to refocus. Will probably add in some DAA next week.

 

Chest

 

BB Bench

 

20@45

20@95

12 @ 135

5 x 5 @ 225

1@275

 

Dips

5 @ BW

5 x 5 @ +30

 

Incline Bench

 

3 x 12 @ 95, 135, 185

 

Chest Press Machine

 

5 x 12 @ 80, 160, 240, 240, 240

 

Pec Dec (Handles)

 

4 x 12 @ 30, 40, 40, 40

 

 

Skull Crusher

 

4 x 12 @ 45, 65, 85, 95

 

Cable Tri Pressdown SS V Bar Curl

 

7 x 12 @ 100, 120, 120, 120, 80, 80, 80

 

15 Minutes Smooth Cycling Finish



#19 Acerola

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Posted 02 September 2015 - 08:04 AM

Day 36

 

Still feeling the pain for the most part and not really exceptionally thrilled with my strength or conditioning at the moment. Those last few weeks of booze, tobacco and pies most definitely catching up with me. Weighing 235 this morn, felt pretty rough around the edges but decided to work the Leg session I had planned for yesterday. Debating whether or not to keep up the exemstane. I have not noticed any negatives though I am little concerned about crashing my estrogen and having problems arise quicker then I might like. Thinking I'll probably throw some DAA to boost the libido and give my training a little kick before I consider running that 11 oxoderm/triumphalis stack. I have 2 bottles of triumphalis  so I may try to low dose this run. Time will tell.

 

Legz

 

Leg Extension (Single, alternating)

 

4 x 12 @ 30, 50, 70, 90

 

(Both Legs)

 

12 @ 150

10 @ 170

8 @ 190

4 x 6 @ 180

 

 

Squat

 

2 x 12 @ 95, 135

7 x 5 @ 185, 225, 275, 275, 275, 275, 275

 

Leg Press SS Seated Calves 

 

5 x 12 @ 12 Plates, 5 x 10 @ 1 Plate (mainly just a stretch)

 

 

Ab Machine

 

4 x 12 @ 140

 

25 Minute Cycling Finish



#20 Acerola

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Posted 03 September 2015 - 08:49 AM

Day 37

 

Woke up feeling exceptionally driven to go murder some weight training. The cumulative stress and annoyance of being back in school plus the added aggression I get from training around the youngin is sometimes a really nice boost. I had somewhat programmed today as a Rest/Cardio day but I just couldn't go with that once I actually entered the gym. Now that they are open a full 7 days, I can be a bit more open ended with things as I settle into my work/training flow. 

 

Shoulders

 

BTN Press --> Has become a favorite staple despite being hard for me to increase in weight. I felt good about these today.

 

20 @ 45 

12 @ 65 

8 x 5 @ 85, 105, 125, 135, 135, 135, 135, 135

 

Reverse Rear Delt Fly (Bench Supported)

 

2 x 12 @ 15, 25 

 

Standing Lateral Raise

 

3 x 10 @ 15, 25, 25 

 

Rear Delt Fly Machine

 

4 x 12 @ 30, 40, 50, 60

 

Single Arm Upright Row (Cable)

 

4 x 12 @ 80, 100, 100, 100

 

 

V Bar Tri Press Down SS V Bar Curl  (Cables)

 

4 x 12 @ 80

 

Standing Cable Crunch

 

5 x 12 @ 80, 100, 120, 120, 120

 

25 Minutes Cycling 



#21 Acerola

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Posted 05 September 2015 - 02:12 PM

Day 38 REST

 

Day 39

 

Sadly interpersonal strife is bringing me down today. I pushed out an intense session and fortunately it was deeply cathartic. Unfortunately even the iron and physical pain can't always match the emotional.

 

Back 

 

Rear Delt Machine 

 

20 @ 50

12 @ 90

7 x 10 @ 150, 170, 190, 190, 190, 190, 190

 

Yates Row 

 

6 x 10 @ 135, 185. 225, 275. 275. 275, 275

 

Lat Pull Down

 

4 x 12 @ 50, 100, 150, 150

 

DB Row 

 

6 x 10 @ 60, 70, 80, 90, 100, 100

 

Face Pull

 

4 x 12 @ 80, 100, 120, 130 

 

 

25 Minutes cycling 

15 Minutes Eliptical 



#22 Acerola

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Posted 06 September 2015 - 10:35 AM

Day 40

 

Added DAA in several days ago, will use LGI Rehab as well for a little test boosting cycle before my next more serious run which is looking more and more like XI-KT due to some stock that I should soon get my hands on. I think I am planning to run the 11-keto for 6 weeks at 2ml though I may bump up higher depending on how things go. I had been planning to run Triumphalis as well and may still go that route though honestly I think the 11 keto may be enough and then I could save the triumphalis for winter and summer. Decisions, decisions. FWIW, I stopped messing with the exemestane. No negatives there but I do not want to mess things up without using bloodwork as a guide.

 

Shoulders/Chest

 

BB Bench

 

20 @ 45

12 @ 95

2 x 10 @ 135, 185

6 x 5 @ 225, 245, 245, 245, 245, 245 

 

BTN Press

 

5 x 12 @ 45, 95, 95, 95, 95, 95 

 

Incline DB Press

 

5 x 10 @ 50, 60, 60, 60, 60, 60

 

Landmine Press

 

4 x 8 @ 45, 55, 65, 65



#23 Acerola

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Posted 07 September 2015 - 10:46 AM

Day 41 

 

Legz

 

BB Lunge

 

4 x 10 @ 45, 65, 85, 105

2 x 5 @ 135

3 x 5 @ 155

 

Leg Extension

 

4 x 12 @ 150 

 

Leg Press

 

4 x 12 @ 14 Plates

 

SLDL

 

5 x 5 @ 95

 

33 Minute Cycling Sesh/ 14.5 Miles 



#24 Acerola

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Posted 07 September 2015 - 04:53 PM

dAY 41.2

 

Been battling demons, werewolves and zombies today as such I opted for a little purification by fire. Bonus volume. Getting pumped for my next cycle.

 

Back

 

Yates Row 

 

3 x 15 @ 125, 135, 185

5 x 12 @ 225

 

Low Pulley Row

 

4 x 10 @ 50

 

Facepull

 

4 x 12 @ 110, 120, 130, 140

 

 

Ab Machine

 

4 x 12 @ 155

 

 

Farmer's Carry

 

60lb DBs, 50 yards x 4 

 

15 Minute Cycling Spring 5 miles



#25 Acerola

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Posted 08 September 2015 - 12:54 PM

Day 42

 

Should have been a Rest Day, life and stress had me in the gym. 

 

Chest

 

BB Bench

 

20 @ 45

2 x 15 @ 95, 135

7 x 3 @ 225, 225, 225, 225, 225, 225, 225, 245

 

Incline Champagne Press

 

2 x 12 @ 60, 70

 

Incline DB Press

 

2 x 12 @ 90

 

Incline Fly

 

4 x 12 @ 10, 15, 15, 15

 

 

Skull Crusher

 

3 x 12 @ 55, 65, 85 

 

Standing DB Extension

 

2 x 12 @ 60, 70 

 

V Bar Pressdown SS V Bar Curl

 

(3x) 4 x 12 @ 120

 

15 Minute Cycling Close






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