E.P. Labs log. PSL (sponsored). By DOLPHFAN

[Sandpig]

Nice work, man.

 

[dolphfan]

Thanks Sandpig, I really need to catch up on this log! I'm still two weeks behind.
Dolph

 

[dolphfan]

7-13-14

Chest

H.S. Flat Bench
45lbs 1x10
45lbs 1x10
90lbs 1x10
100lbs 1x10
110lbs 1x9

H.S. Wide Grip
90lbs 1x10
115lbs 1x10
125lbs 1x8
125lbs 1x5

Incline Pec Deck
140lbs 1x10
160lbs 1x10
180lbs 1x10
190lbs 1x10

Seated Dip Machine
180lbs 1x10
225lbs 1x10
225lbs 1x10
240lbs 1x10

B.M. Pec Deck
130lbs 1x10
150lbs 1x10
150lbs 1x10
160lbs 1x8

H.S. Incline Bench
45lbs 1x20

I forgot to log my weight and body fat%
Body weight and body fat on 6-30-14 215lbs BF22%
7-7-14 219lbs BF22%

 

[dolphfan]

Okay guys this is week 6 of my cycle week 5 of actually being able to workout. First leg workout in about 2 and a half months due to injury so I kept it simple and light weight. Also did abs, I do abs at least three days a week, but don't log it?!?

7-14-14

Body weight 220lbs BF 22% Body weight is going up but %'s are up and down?

Legs and Abs

B.M. Leg Ext.
70lbs 1x12
70lbs 1x12
90lbs 1x10
120lbs 1x10
150lbs 1x10

B.M. Leg Curls
50lbs 1x12
50lbs 1x12
60lbs 1x10
80lbs 1x10
90lbs 1x10

Flex Machine lying Leg Press
135lbs 1x10
150lbs 1x10
150lbs 1x10
150lbs 1x10

B.M. Power Squat
90lbs 1x10
140lbs 1x10
180lbs 1x10 Don't really like this machine too much, funny cause I had planned on buying the home gym version for my home gym

Seated Calf Raises
35lbs 1x15
45lbs 1x15
70lbs 1x15

Sit Up Machine
20lbs 1x10
20lbs 1x10
30lbs 1x8

Leg Raise Station
B.W. 1x10 to the right 1x10 to the left For 3 sets of 10

I did crunches, lying leg lifts, flutter kicks, etc for about 10 minutes.

 

[dolphfan]

7-15-14

ARMS

Preacher curls w/e-z bar
65lbs 1x10
65lbs 1x10
85lbs 1x10
95lbs 1x10

Tricep P.D. Straight bar
70lbs 1x10
80lbs 1x10
100lbs 1x10

Flex Machine Curls
100lbs 1x10
120lbs 1x10
140lbs 1x10

Tricep Rope P.D.
110lbs 1x10
110lbs 1x10
120lbs 1x10

Rope Hammer Curls
90lbs 1x10
100lbs 1x10
110lbs 1x10

B.M. Overhead Tri Ext
120lbs 1x10
150lbs 1x10
150lbs 1x10

Seated Dumbbell Curls
35lbs 1x10
45lbs 1x6
45lbs 1x9

H.S. Gripper
50lbs 1x20
75lbs 1x17
100lbs 1x19

Wrist rehab exercises.

 

[dolphfan]

7-17-14

SHOULDER AND TRAPS

H.S. Shoulder Press
25lbs 1x10
25lbs 1x10
35lbs 1x10
45lbs 1x10
55lbs 1x10

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

Arnold Press
35lbs 1x10
45lbs 1x10
40lbs 1x10
40lbs 1x10

Dumbbell Shrugs
75lbs 1x10
85lbs 1x10
85lbs 1x10

H.S. Lateral Raise
25lbs 1x10
30lbs 1x10
35lbs 1x6
25lbs 1x11

B.M Rear Delt Machine
100lbs 1x10
100lbs 1x10
100lbs 1x10

Shoulder rehab work throughout workout.

 

[dolphfan]

7-19-14

BACK

Close Grip P.D.
100lbs 1x10
100lbs 1x10
100lbs 1x10

Bent Over Barbell Row
135lbs 1x10
185lbs 1x7
155lbs 1x10
155lbs 1x9

T-Bar Row
70lbs 1x10
90lbs 1x10
110lbs 1x9

B.M Machine Rows
100lbs 1x10
125lbs 1x10
137.5lbs 1x10
150lbs 1x10

Seated Low Back Ext
210lbs 1x10
240lbs 1x10
240lbs 1x12
270lbs 1x12

Sit Up Machine
20lbs 1x15
20lbs 1x10

Leg Raise Station
B.W. 1x10 to the left 1x10 to the right
B.W. 1x10 to the front
Abs were gassed for some reason. At least I can see them again LOL!!

 

[dolphfan]

7-20-14

CHEST

H.S. Flat Bench
45lbs 1x10
45lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x6

H.S. Incline Bench
45lbs 1x10
80lbs 1x10
90lbs 1x10
100lbs 1x5

B.M. Pec Deck
140lbs 1x10
160lbs 1x10
170lbs 1x9

Seated Dip Machine
225lbs 1x10
225lbs 1x10
225lbs 1x10
255lbs 1x9

Incline Pec Deck
170lbs 1x10
180lbs 1x10
190lbs 1x10

I had to cut this workout short. My car is in the shop and my ride showed up early. Thanks a lot Dad! LOL!!

 

[dolphfan]

7-22-14

Body weight 218lbs BF 21% Down 2lbs and 1%?!?

LEGS

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

Flex Leg Curls warm up
60lbs 1x12
60lbs 1x15

Squats
135lbs 1x10
135lbs 1x10
185lbs 1x9 First time squatting in a couple months, but this is %^(@$ embarrassing.

B.M. Leg Press
200lbs 1x10
290lbs 1x10
290lbs 1x10

Standing Calf Raise
B.W.+ 45lbs 1x12
B.W.+ 45lbs 1x12
B.W.+ 65lbs 1x12

Seated Calf Raise
45lbs 1x15
45lbs 1x15
70lbs 1x15

Flex Leg Ext.
110lbs 1x10
130lbs 1x10
150lbs 1x10
150lbs 1x9

Flex Leg Curls
120lbs 1x10
150lbs 1x10
165lbs 1x10
180lbs 1x9

This is my second leg workout since I hurt my knee. Not too impressive, but not too bad I guess.

 

[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

 

[Phoe2006]

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

I like your workouts. Somewhat resembles my own

 

[dolphfan]

Thanks Phoe, Going to be increasing volume this week a little bit. Not very satisfied with my gains to BF loss ratio. Gotta keep the body guessing, right?
Dolph

 

[Phoe2006]

Thanks Phoe, Going to be increasing volume this week a little bit. Not very satisfied with my gains to BF loss ratio. Gotta keep the body guessing, right?
Dolph

Always

 

[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

 

[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?!?

 

[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?!?