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Phersan's Journal - 7/18/2006 1:43:09 PM

phersan

Posts: 1564
Joined: 4/24/2005
From: PA
Status: offline

I took my first dose of Xceed today pre workout (been off of creatine for 3 weeks), and I'll start with my ActivaTe tonight before I go to bed too. Thought I'd keep a little journal throughout this month.

Age: 19 (On July 24th)
Height: 6'1"
Weight: 185 (will fluctuate up and down about 5 pounds, depending on my food intake and time of day)

Will post a couple pics up before the night is over, and I'm also thinking about starting an Optimum Anabolics routine. Smile

_____________________________

Age: 20
Height: 6'1"
Weight: 170 [5/20/08]

Starting an Optimum Anabolics workout regimen, check out my log: phersan's Optimum Anabolics Log
(11 weeks remaining)

Goals after program:
Weight: 190
Look: Sexy

I plan on tweaking the OA program a bit and starting my own version of it after I've completed an 18-week cycle.

Post #: 1

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RE: Phersan's Journal - 7/18/2006 2:49:48 PM

phersan

Posts: 1564
Joined: 4/24/2005
From: PA
Status: offline

Tuesday, July 18th, 2006

I'll start my official "log" tomorrow... I did a nice chest workout today. Real brief review:

4 sets of dumbbell incline press
3 sets of flat flyes
3 sets of dumbbell flat press
3 supersets of peck-deck and pushups

awesome pump and fatigueness-feeling by the end of those supersets.

I also threw in some abs at the end.

< Message edited by phersan -- 7/20/2006 1:20:40 PM >

_____________________________

Age: 20
Height: 6'1"
Weight: 170 [5/20/08]

Starting an Optimum Anabolics workout regimen, check out my log: phersan's Optimum Anabolics Log
(11 weeks remaining)

Goals after program:
Weight: 190
Look: Sexy

I plan on tweaking the OA program a bit and starting my own version of it after I've completed an 18-week cycle.

(in reply to phersan)

Post #: 2

RE: Phersan's Journal - 7/19/2006 9:18:53 PM

phersan

Posts: 1564
Joined: 4/24/2005
From: PA
Status: offline

Wednesday, July 19th, 2006

Took the day off. Went to the pool because Pittsburgh weather has been sucking the big ones lately, so I like to enjoy all the good days we get.

< Message edited by phersan -- 7/20/2006 1:20:32 PM >

_____________________________

Age: 20
Height: 6'1"
Weight: 170 [5/20/08]

Starting an Optimum Anabolics workout regimen, check out my log: phersan's Optimum Anabolics Log
(11 weeks remaining)

Goals after program:
Weight: 190
Look: Sexy

I plan on tweaking the OA program a bit and starting my own version of it after I've completed an 18-week cycle.

(in reply to phersan)

Post #: 3

RE: Phersan's Journal - 7/20/2006 1:20:23 PM

phersan

Posts: 1564
Joined: 4/24/2005
From: PA
Status: offline

Thursday, July 20th, 2006

Workout: Shoulders/Traps

This will be my second full day on my ActivaTe + Xceed stack, so far all I have felt has been the pump from the NO in the Xceed... but look forward in the next couple days for an increase in strength from the creatine/ActivaTe. On to the workout...

I decided to up my intensity cause the gym was empty, so I did a couple supersets with less rest in between. Good feeling.

Superset 1: Arnold Press + Cuban Press (3 sets)
[weight x reps]
40 x 12       15 x 10
45 x 9     20 x 10
45 x 8     20 x 9

Superset 2: Standing Military Press + Upright Rows (3 sets)
[weight x reps]
95 x 10       75 x 10
95 x 8         75 x 9
95 x 8         75 x 8

Superset 3: Side Lateral Raises + Shrugs (4 sets)
[weight x reps]
12 x 15       200 x 18
15 x 12       200 x 15
15 x 10       200 x 15
15 x 9         200 x 15

supersets really worked well for me... I was done in like 40 minutes and I was feeling pretty sore. We'll see how I feel these next two days.

_____________________________

Age: 20
Height: 6'1"
Weight: 170 [5/20/08]

Starting an Optimum Anabolics workout regimen, check out my log: phersan's Optimum Anabolics Log
(11 weeks remaining)

Goals after program:
Weight: 190
Look: Sexy

I plan on tweaking the OA program a bit and starting my own version of it after I've completed an 18-week cycle.

(in reply to phersan)

Post #: 4

RE: Phersan's Journal - 7/21/2006 10:47:59 PM

phersan

Posts: 1564
Joined: 4/24/2005
From: PA
Status: offline

Friday, July 21st, 2006

Workout: Arms

Supersets again... usually do for arms again.

Superset 1: Seated, incline dumbbell curl + Seated, one arm dumbbell tricep extension (4 sets)
[weight x reps]
25 x 12     25 x 10
30 x 10     25 x 10
30 x 10     30 x 9
30 x 9       30 x 9

Superset 2: E-Z bar reverse curls + tricep kickbacks (4 sets)
[weight x reps]
50(+ bar) x 10     20 x 15
50(+ bar) x 10     20 x 13
50(+ bar) x 9     20 x 12
50(+ bar) x 10     25 x 10

Superset 3: hammer dumbbell curls + cable tricep extension w/ rope (4 sets)
[weight x reps]
35 x 10       50 x 10
35 x 10       50 x 10
35 x 10       50 x 10
35 x 10       50 x 10

_____________________________

Age: 20
Height: 6'1"
Weight: 170 [5/20/08]

Starting an Optimum Anabolics workout regimen, check out my log: phersan's Optimum Anabolics Log
(11 weeks remaining)

Goals after program:
Weight: 190
Look: Sexy

I plan on tweaking the OA program a bit and starting my own version of it after I've completed an 18-week cycle.

(in reply to phersan)

Post #: 5

RE: Phersan's Journal - 7/23/2006 10:12:59 PM

phersan

Posts: 1564
Joined: 4/24/2005
From: PA
Status: offline

Saturday, July 22nd, 2006 - DAY OFF

Sunday, July 23rd, 2006

Workout: Back

Quick workout, wasn't really in the mood but forced myself to go... that's why I stuck mostly to the pulley machines.

Pullups:
set of 8
set of 6

Wide Grip Lateral Pulldowns:
130 x 10
130 x 9
130 x 9
130 x 9

Seated Rows:
110 x 15
110 x 12
120 x 10
120 x 10

Close grip lat pulldowns:
110 x 10
110 x 10
110 x 10

_____________________________

Age: 20
Height: 6'1"
Weight: 170 [5/20/08]

Starting an Optimum Anabolics workout regimen, check out my log: phersan's Optimum Anabolics Log
(11 weeks remaining)

Goals after program:
Weight: 190
Look: Sexy

I plan on tweaking the OA program a bit and starting my own version of it after I've completed an 18-week cycle.

(in reply to phersan)

Post #: 6