Update
Day 28... back
Chinups have been hard and I have noticed my lats look "high"... so i am switching from chins to the assisted chin-up machine this weeks to get a better contraction at the peak of the movement to bring my lower lats more into play.
assisted chin machine - bodyweight- 40*12, 40*8, 40*7, 40*5+80*5+120*5 this is very controlled and have a much better pump than traditional chins
1 arm DB row - 85*8, 8, 90*6, 6
hammer grip cable pulldown - 120*12, 130*10
BB row - 95*15, 135-10, 145*8, 150*6, 150*6
standing reverse grip low cable row - 100*12, 110*12
deadlift - 175*12, 225*10, 235*8
sometimes I feel like I am getting ahead of myself and my form is suffering a little on certain exercises... I noticed it on my BB rows, I was using too much momentum - IT's OK not to raise the weight every single week!
Day 29... Rest
I twinged my right shoulder yesterday doing 1-arm rows... so I am off to get a massage and sit in a sauna down in Korea town. I'm back down to 20mg today, so i pop 20mg this mng all at once on my rest day.
Day 30
SHOULDERS
the massage helped a lot and my shoulder feels 85% so I'll tackle shoulders today... 10mg in the am 10mg in the a/n preworkout
seated BB press - 95*12, 140*9, 140*7, 145*6, 145*5, 95*13
OH DB flyes - 20*11, 20*11
side delt DB - 20*14, 20*12, 20*10+12.5*7, 20*10+12.5*7... surprisingly, this is becoming one of my most intense exercises hands down... by the time I am done, my entire shoulder girdle in in AGONY from the next to the outside head of my bicep!
shrug machine - 90*12, 105*8, 105*8, 115*6
upright rope - 55*12, 60*10, 65*8, 65*8
lower lat DB kickback - saw this exercise in FLEX this month and wanted to take it easy on my rear delts... really good lower lat pump... it's basically a bent over tricep kickback with a straight arm 10*15, 15*15, 15, 15*12+10*6
rear delt machine - light work to get a pump
weigh-in 198 +25lbs in 30 days
I'm actually down a pound since my last weighin 3 days ago. I'm not surprised since I spent time in a sauna yesterday after my massage. 12 days left until PCT. I've got 2 weeks of Nolva 20mg ED planned. Do you guys think that should be sufficient? Personally I don't "feel" overly shut down, although I dont have much to gauge it by being my first cycle.
-VO
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