Phantasm

[Pseudonym]

If you had half a cup of dextrose, I'm not surprised you were buzzing! It IS pure sugar, after all!

For what it's worth, I generally have no more one or two tablespoons.

[Varven]

Likewise 1 or 2 teaspoons max followed by fruit youghurt and banana or two. or potatoes.

[Phantomb]

Monday

CHEST/BICEPS

BB Press

60 x 10

80 x 6

82.5 x 6

85 x 6

DB Curls

10 x 10

15 x 8

17.5 x 7

20 x 5 (bad form)

DB Incline Press

20 x 10

25 x 8

30 x 6

Incline Hammer curls

15 x 10

17.5 x 8

20 x 6

Got a sore spot in my right elbow. Definitely have to sort out my curling form methinks.

[Ash]

Just had a shake: 250ml Calci-smart milk, 35g scoop protein, 1/2 cup oats, 4g glutamine, 1/2 cup dextrose (70g?)

Wow, they weren't kidding when they said dextrose enters the bloodstream quicker than regular sugar! What a buzz! It does seem like a high dose to me, although the reading I've done on the net indicates a maximum of 1g per kg of BW. Might cut it back to around 40g and see if the results change.

I used to take 40g of dextrose with my PWO shake and even that felt like way too much of a sugar kick to me, 70g would probably have me climbing the walls or having it off with the Espresso machine :grin:

I've recently switched to 20g of dextrose with creatine immediately PWO and 20g slightly later with oats and whey, which seems to be a lot easier on my system.

[Phantomb]

Tuesday

LEGS

Squats

60 x 10

80 x 8

90 x 7

100 x 5

Straight-legged Deadlifts.

60 x 10

80 x 8

100 x 6

105 x 5

My quads cramped up big time during my squats.

I don't understand because I've been that heavy a couple of times before.

[Varven]

You might not have warmed up enough before squatting or not enough water ... causing cramps ?

[Phantomb]

Well I don't usually stretch at all unless they're feeling a bit tight - could be just coming back into it after a break.

It was 6 weeks since my last big leg workout, although I did do what I considered a warm-up workout late last week.

Never mind, I'm sure they'll be fine next week - they hurt like billyo today.

[Phantomb]

....and today....sons-a-bitches...

Anyways

Thursday

BACK

Seated cable row

44 x 10

62 x 8

74 x 10 (easy on full stack)

So I switched to a machine, which felt awkward

85 x 6

90 x 5

Found another cable set which went higher

96 x 10 (full stack)

Tried the full stack on machine

105 x 4

Pulldowns

48 x 10 overhand

66 x 7 underhand

78 x 6

84 x 3 (failure)

Really having trouble with pull-downs - maybe I'm too impatient.

Bent-over BB rows overhand

40 x 10

50 x 8

55 x 7

60 x 6.

Hyper extension

10 x 1

14 x 1 (alternate twisting)

[Phantomb]

Friday

SHOULDERS

Upright rows

24.5 x 10

32 x 10

37 x 8

40 x 8

45 x 6

Dips

3 x 8

DB Press

17.5 x 10

20 x 8

22.5 x 8

25 x 7

Lat Raises

10x 10 side

10 x 10 front

10 x 10 side

10 x 10 front

[Phantomb]

Did Biceps today

Ezi-curl

17.5 x 10

25 x 8

27.5 x 6

22.5 x 10

DB Curl

12.5 x 10

15 x 8

17.5 x 6

17.5 x 5

Cable Curls

20 x 10

32 x 10

44 x 8

56 x 8

Iso curls

12.5 x 8

15 x 7

17.5 x 6

[Phantomb]

Monday

CHEST

BB Press

60 x 10

80 x 8

85 x 6

87.5 x 4

60 x 12

DB Flys

10 x 10

12.5 x 8

15 x 6

Incline BB press

40 x 10

60 x 10

65 x 8

70 x 4

60 x 9

[deegee]

Is the bold a personal best? If so well done there!

[Phantomb]

Yep.

I'm working my way up 2.5kg a week. Aiming to hit 100kg by end of June (fingers crossed)

[Ash]

Great work! Hitting a PB is always a pleasure. :grin:

Hope you can keep adding the weight and get to your goal.

[2guns]

how many times are u training yr chest a week? r u natural? dont u think 10kg to yr bench in just over a month is a little unrelistic? personally i wouldnt know as i just go hard every time and dnt keep a training log of my weights etc. but if yr chest/bp is yr only focus then its probably obtainable. but i dnt know u so cant really say

[Phantomb]

I'm training my chest once a week.

Yes I'm natural.

Based on the gains I've made over the time I've been back into the gym then I think I possibly could under best possible circumstances.

I had 3 weeks in March where I took my Bench from 75 to 80. Then I had 5 weeks off more or less where I only had access to 20kg DBs.

I've been back at it for a week and a half and I'm nosing 87.5. I'm figuring I can get to a decent set of 90 by June, but perhaps the 10kg after that won't be quite as easy.

I'm working on acheiving PB's every time I go to the gym - perhaps a lot of it has to to do with newbie gains. Having said that I've started a cycle of Kre-Alkalyn and Glutamine so that might help the weights along (even they feel like they've done shit so far). I've also upped my calories a ittle bit to get a little bit more strength.

Tuesday

LEGS

Squats

60 x 10

90 x 6

100 x 6

105 x 6

90 x 10

SL Deadlift

60 x 10

90 x 6

100 x 6

110 x 4 (had grip problems on a slippery bar)

90 x 9 (aimed for ten but too slippery)

[2guns]

ive found the kre alkalyn to be really good. wats yr weight? and how many caps are u taking?

it sez u dont need to cycle it, but when i use it i only go on for 1 monththen have 1 month off. havnt taken in a while now tho

[Phantomb]

ive found the kre alkalyn to be really good. wats yr weight? and how many caps are u taking?

At the moment I'm about 84kg.

I'm taking 4 in the morning and 4 post-workout. It says only 4 per day but I can't believe that only 3g is enough. Besides, if it's any good I should notice results with an increased dosage right?

[2guns]

is this the NFS brand?

id take all 8 60mins before my workout followed some sort of glucose or even coke works well 20 mins after taking the creatine.

with older creatines i think caffeine is not recommened to take with it. but with this new krealkalyn ive had no problems.

its only creatine, not testosterone. so u have to be realistic about it. i think alot of people whip it shit because they were expecting a huge surge in strength. when i use it i ws experiencing peronal bests on most exercises and i was able to maintain tht strenght when i discontinued it

how long have u been taking it? i found it took a few days b4 i noticed any thing

[Phantomb]

Yup NFS is the only one I could find.

I've been taking it for about 10 days now.

You take it before your workout?

Isn't creatine a post-workout supplement?

[2guns]

some r some arnt ive always use3d creatine as a pre workout

[markm]

I've always thought of it as a pre-workout supplement.

Here's some interesting FAQ's about creatine you might find useful:

http://www.absolute-creatine.com/9.htm

[Phantomb]

Thursday

BACK

Chin-ups

1 x 5

1 x 4

Cable Rows

84 x 10

90 x 9

96 x 8

96 x 8

Single DB rows

15 x 10

20 x 8

25 x 6

30 x 6

BB B'over rows

Overhand

60 x 10

65 x 8

67.5 x 6

Underhand

67.5 x 8

70 x 8

80 x 6

[Phantomb]

Friday

BACK

Today I tried to put a bit more structure into my shoulder workout, rather than using all my energy up on one exercise and not really feeling any decent pump.

BB Military Press

27 x 10

34.5 x 9

37 x 8

Superset

- 37 x 12 M. press

- 37 x 10 vertical row

Cable single side raises

5 x 10

8 x 8

11 x 6

- 11 x 10

- 7 x 10 (w/dumbells)

Arnold Press

12.5 x 10

15 x 8

17.5 x 6

- 15 x 10

- 20 x 5 DB press

At this point my left shoulder twinged...tweaked...whatever it was, didn't feel good. Tried a set of front raises with 7kg. Was ok..but sore so I stopped.

Here's hoping it sorts itself over the weekend (rest days :-)

[2guns]

becareful when u get pain in yr shoulder when lifting. once u root yr shoulder its usually game over!