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E.P. Labs log. PSL (sponsored). Uncle Z kick start (unsponsored). By DOLPHFAN

dolphfan

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Get Shredded!
8-26-14

ARMS

Warm Up
Tricep Rope P.D.
70lbs 3x12
Low Pulley Curls
70lbs 3x12

Preacher Curls
75lbs 1x10
95lbs 1x10
105lbs 1x7

Standing E.Z. Bar Curls
105lbs 1x7
105lbs 1x9

Skull Crushers
75lbs 1x10
95lbs 1x10
115lbs 1x6
95lbs 1x10 No rest accept to remove plates
75lbs 1x10

H.S. Preacher Curls
90lbs 1x10
115lbs 1x10
125lbs 1x7
100lbs 1x9
50lbs 1x12

Tricep P.D. Straight Bar
100lbs 1x10
120lbs 1x10
140lbs 1x10
160lbs 1x10
180lbs 1x10

Seated Conc. Curl Machine
110lbs 1x10 Wasn't feeling this machine today!?!

H.S. Gripper
50lbs 1x20
100lbs 1x20
100lbs 1x20
100lbs 1x20
 

dolphfan

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8-28-14

ABS, SHOULDERS, AND TRAPS

Knee Raises B.W.
Front 1x15
Right 1x15
Left 1x15

Leg raise B.W.
Front 1x10 Making sure to get my lower back off the pad.

Sit-up Machine
30lbs 1x10
30lbs 1x10

Seated Military Press
95lbs 1x10
115lbs 1x10
135lbs 1x8
135lbs 1x6

Dumbbell Shrugs
90lbs 1x10
100lbs 1x10
105lbs 1x10
110lbs 1x10

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

Barbell Shrugs
135lbs 1x10
225lbs 1x10
225lbs 1x10

Seated Lateral Raise
15lbs 1x10
20lbs 1x10
20lbs 1x10 I saw a youtube video of Charles Glass instructing someone on this exercise. You start off with the dumbbells to your side, arms slightly bent at the elbow, as you raise the weight twist your palms so your pinky finger is toward the ceiling. You wont need to use a lot of weight and you don't be need to lift your arms past your shoulders. It really isolates the side delt. Give it a try, you'll feel it right away!!

Barbell Front Raise
40lbs 1x10
45lbs 1x10 Used E-Z Curl Bar feels better on the wrists
55lbs 1x10
Another youtube video find. Hold the bar like you are doing curls, but keeping the arms straight, lift the bar to shoulder height. E-Z curl bars are definitely easier on the wrists. Give these a try and let me know what you think. I'll be using them!!
 

dolphfan

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10153190_10200941789187232_8916624936674450128_n.jpg
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I finally think I figured out how to post these. These two were taken on April 27th 2014 at a Crossfit thing I did. This is the closest to a before pic that I had.
 

dolphfan

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These pics were taken on July 12th 2014. Three or four weeks into this cycle.
 

dolphfan

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These pics were taken on July 29th 2014. About five and a half weeks into cycle.
 

dolphfan

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These were taken on Aug. 12th 2014. About seven and a half weeks in.
 

dolphfan

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IMG_0336.JPG
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Also taken on Aug. 12th 2014.
 

dolphfan

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IMG_0344.JPG
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This one was taken on Aug. 18th 2014. I thought I saw a little bit of abs so I took a pic. I will be taking and posting more pics this week.
 

dolphfan

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8-31-14

ABS AND CHEST

Sit-Up Machine
20lbs 1x15
20lbs 1x10
20lbs 1x15

Knee Raises
B.W. 1x12
B.W. 1x12
B.W. 1x12

H.S. Wide Grip Bench Press
45lbs 1x12
45lbs 1x12
90lbs 1x10
135lbs 1x10
155lbs 1x8

Decline Bench Press
135lbs 1x10
185lbs 1x10
185lbs 1x9

B.M. Pec Dack
110lbs 1x12
130lbs 1x10
130lbs 1x10
150lbs 1x10
170lbs 1x10

Dip Machine
240lbs 1x10
255lbs 1x10
270lbs 1x10
285lbs 1x9

Cable Flyes (High Pulley)
70lbs 1x10
80lbs 1x10
80lbs 1x10

Cable Flyes (Chest Height)
40lbs 1x10
50lbs 1x10

Twisting Decline Sit-Ups
B.W. 1x20
B.W. 1x10
 

dolphfan

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9-1-14

LEGS

Flex Leg Ext
70lbs 1x12
80lbs 1x12
80lbs 1x12

Flex Leg Curls
75lbs 1x12
75lbs 1x12
90lbs 1x12

H.S. Leg Press
180lbs 1x10
360lbs 1x10
450lbs 1x10
400lbs 1x10
180lbs 1x16

Seated Calf Raises
50lbs 1x15
100lbs 1x15
100lbs 1x15
50lbs 1x15 All sets done very controlled and very slow!

Flex Leg Curls
165lbs 1x10
180lbs 1x10 I felt a twinge in my Hammie so I stopped doing leg curls

Flex Leg Ext.
120lbs 1x10
140lbs 1x10
140lbs 1x10
180lbs 1x10
200lbs 1x8
 

dolphfan

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9-2-14

ARMS

Warm-Up
Tricep P.D.
70lbs 3x12
Low Pulley Curls
70lbs 312

Wrist Rehab Work

H.S. Preacher Curls
90lbs 1x10
125lbs 1x10
135lbs 1x6
90lbs 1x10
90lbs 1x10

B.M. Overhead Tricep Ext.
140lbs 1x10
170lbs 1x10
190lbs 1x10
200lbs 1x7
150lbs 1x12

Flex Machine Curls
130lbs 1x10
170lbs 1x10
190lbs 1x9
190lbs 1x7

Tricep Rope P.D.
80lbs 1x10
100lbs 1x10
120lbs 1x10

One Arm Tricep Rope P.D.
50lbs 1x10
50lbs 1x10
40lbs 1x10

Dumbbell Hammer Curls
30lbs 1x10
40lbs 1x10
45lbs 1x8

Wide Grip Barbell Curls
40lbs 1x10
40lbs 1x10
40lbs 1x10

H.S. Gripper
50lbs 1x20
100lbs 1x20
100lbs 1x20
100lbs 1x20

Barbell Wrist Curls From Edge of Bench
50lbs 1x15
 

dolphfan

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7-4-14

SHOULDERS, TRAPS, AND ABS

Shoulder Rehab Exercises

Knee Raise Machine
50lbs 1x10
70lbs 1x10
90lbs 1x10

Sit-Up Machine
20lbs 1x10
20lbs 1x10
20lbs 1x10

Arnold Press
35lbs 1x10
45lbs 1x10
50lbs 1x10
55lbs 1x8

Barbell Shrugs
135lbs 1x10
225lbs 1x10
225lbs 1x10
185lbs 1x12

H.S. Shoulder Press
55lbs 1x10
65lbs 1x10
70lbs 1x10

B.M. Rear Delt Machine
100lbs 1x10
110lbs 1x10
120lbs 1x10
100lbs 1x10

Lateral Raises pinkies towards the ceiling
20lbs 1x10
20lbs 1x10
25lbs 1x10
 

dolphfan

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9-5-14

BACK

Close Grip P.D.
130lbs 1x12
130lbs 1x12

Wide Grip P.D.
170lbs 1x10
190lbs 1x8
180lbs 1x10

B.M. Rows
175lbs 1x10
200lbs 1x10
225lbs 1x10
150lbs 1x15 Slow and controlled, concentrating on squeezing shoulder blades together.

Seated Hyper Ext.
210lbs 1x10
240lbs 1x10
270lbs 1x10

H.S. Lat P.D.
80lbs 1x10
100lbs 1x9
90lbs 1x10

Seated Low Pulley Rows
130lbs 1x10
150lbs 1x10
150lbs 1x10

Straight Arm P.D.
40lbs 1x10
50lbs 1x10
50lbs 1x10
 

dolphfan

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These pictures were taken on Sept. 6th 2014. About 11 1/2 weeks in. Sorry about the blurry ones.
 

dolphfan

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IMG_0350.JPG
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IMG_0352.JPG
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Also taken on Sept. 6th 2014
 

dolphfan

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Just a quick note. I'm getting blood work done today. Last injection was Friday night 325mg Sust and 100mg Mast. Will post results as soon as I get them. Should be a couple of days. Leg Day today!!!!
Dolph
 

dolphfan

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I got my results back. Copied and pasted from MyChart.

Component Results

Component Standard Range Your Value
TESTOSTERONE 280 - 800 ng/dL 2148
TESTOSTERONE FREE 6.8 - 21.5 pg/mL >51.0
Testing performed at:
LabCorp Burlington
1447 York Court
Burlington, NC 27215
General Information
Collected:
09/08/2014 10:46 AM
Resulted:
09/10/2014 5:13 AM
 

dolphfan

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Hey guys, sorry I haven't posted in a while. Life got a little crazy here. Will be updating my log tomorrow. No comments on my test levels being 2148?
Dolph
 

dolphfan

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Okay guys, technically my 12 weeks ended about two weeks ago. I hadn't even noticed that I was close to the end. Around that time I completely messed up my diet. I was so concerned with losing body fat that I cut my calories down, and ended up not eating enough. I also missed a couple of workouts and didn't even want to post the ones I did. Guess I lost my drive a little. Anyways I jumped back on the horse and decided to add a few weeks to this log making it about sixteen weeks. I have enough Sust and Mast to do about three more weeks at a dose of 250mg Sust and 200mg Mast for the remainder of this log. I'll post up the workouts I haven't posted yet, then continue to update these final three weeks.
Dolph
 

dolphfan

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9-6-14

CHEST and ABS

H.S. Wide Grip Bench
45lbs 1x12
45lbs 1x12
90lbs 1x10
135lbs 1x10
160lbs 1x10
170lbs 1x8

H.S. Flat Bench
90lbs 1x10
90lbs 1x10
125lbs 1x5

B.M. Pec Deck
120lbs 1x10
150lbs 1x10
170lbs 1x10
190lbs 1x10

Cable Flyes High Pulley
40lbs 1x12
70lbs 1x10
70lbs 1x10

Cable Flyes Chest Height
70lbs 1x10
60lbs 1x10
60lbs 1x10

H.S. Incline Bench
90lbs 1x9
70lbs 1x8
45lbs 1x10
45lbs 1x10

Sit-up Machine
20lbs 1x10
20lbs 1x10
30lbs 1x10
30lbs 1x10

Knee Raise to the Side
B.W. 1x10 each side
B.W. 1x10 each side
B.W. 1x10 to each side
 

dolphfan

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Get Shredded!
9-8-14

LEGS

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

Flex Leg Curls
75lbs 1x12
90lbs 1x12
90lbs 1x12

H.S. Leg Press
180lbs 1x10
270lbs 1x10
360lbs 1x10
450lbs 1x10
500lbs 1x10
180lbs 1x15

Seated Calf Raises
50lbs 1x15
100lbs 1x15
100lbs 1x15
125lbs 1x10
125lbs 1x10

Flex Leg Curls
165lbs 1x10
195lbs 1x10
210lbs 1x10
210lbs 1x10
225lbs 1x7

Flex Leg Ext.
140lbs 1x10
160lbs 1x10
180lbs 1x10
200lbs 1x10
150lbs 1x15

Flex 45 degree Donkey Calf Mach.
105lbs 1x15
120lbs 1x10
120lbs 1x10
120lbs 1x10
 

dolphfan

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9-9-14

Arms

H.S. Preacher Curls
70lbs 1x10
70lbs 1x10
100lbs 1x10
125lbs 1x5
100lbs 1x7

Straight Bar Tricep P.D.
60lbs 1x10
60lbs 1x10
80lbs 1x10
100lbs 1x10
110lbs 1x10

Standing E-Z Bar Curls
75lbs 1x10
95lbs 1x10
95lbs 1x10

Skull Crushers
75lbs 1x10
95lbs 1x10
95lbs 1x10

Tricep Rope P.D.
90lbs 1x10
120lbs 1x10
120lbs 1x10
140lbs 1x10

Low Pulley Curls
90lbs 1x10
120lbs 1x10
120lbs 1x10
140lbs 1x10

The standing E-Z Bar Curls and Skull Crushers were done as a superset
And the Tricep Rope P.D. and Low Pulley Curls also done as a superset.

One Arm Rope P.D.
60lbs 1x10
60lbs 1x10

One Arm Low Pulley Conc Curls
60lbs 1x10
60lbs 1x10

I can't remember for sure if the last sets were supersets or not, but I think they were.
 

dolphfan

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Back to a leg workout cause I skipped Shoulder, Back, and Chest days putting a roof on my parents house and working at the same time. Anyways

9-15-14

LEGS

Flex Leg Ext
70lbs 1x12
70lbs 1x12
70lbs 1x12

Flex Leg Curls
90lbs 1x12
90lbs 1x12
90lbs 1x12

H.S. Leg Press
180lbs 1x10
270lbs 1x10
360lbs 1x10
450lbs 1x10
360lbs 1x10
180lbs 1x20

Seated Calf Raises
50lbs 1x15
100lbs 1x15
145lbs 1x10
190lbs 1x18
100lbs 1x10
100lbs 1x10

Flex Leg Curls
165lbs 1x10
195lbs 1x10
225lbs 1x10
225lbs 1x10
240lbs 1x8

Flex Leg Ext.
160lbs 1x10
180lbs 1x10
200lbs 1x10
150lbs 1x10
 

dolphfan

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9-16-14

ARMS

Low Pulley Curls
70lbs 1x12
70lbs 1x12
70lbs 1x12

Tricep Rope P.D.
70lbs 1x12
70lbs 1x12
70lbs 1x12

Standing E-Z Bar Curls
75lbs 1x10
95lbs 1x10
95lbs 1x10
95lbs 1x10

Skull Crushers
75lbs 1x10
95lbs 1x10
95lbs 1x10
95lbs 1x10

H.S. Preacher Curls
90lbs 1x10
105lbs 1x7
80lbs 1x10
70lbs 1x10
50lbs 1x10

B.M. Overhead Tricep Ext Machine
150lbs 1x10
180lbs 1x10
200lbs 1x10
200lbs 1x8

Flex Machine Curls
130lbs 1x10
150lbs 1x10
150lbs 1x9

V-Grip Tricep P.D.
70lbs 1x10
90lbs 1x10
110lbs 1x10
110lbs 1x9

H.S. Gripper
50lbs 1x25
75lbs 1x25
75lbs 1x20
75lbs 1x20

Reverse Grip Tricep P.D.
90lbs 1x10
110lbs 1x10
110lbs 1x10
 

dolphfan

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9-17-14

SHOULDERS AND TRAPS

Shoulder rehab exercises

H.S. Shrugs
90lbs 1x12
180lbs 1x10
270lbs 1x10
320lbs 1x10
320lbs 1x10

Arnold Press
40lbs 1x10
50lbs 1x10
50lbs 1x10
60lbs 1x3 I guess I wasn't ready for 60's yet lol

Dumbbell Shrugs
100lbs 1x10
110lbs 1x10
115lbs 1x10

H.S. Shoulder Press
65lbs 1x10
70lbs 1x10
75lbs 1x8
75lbs 1x7

H.S. Lateral Raise Machine
25lbs 1x10
25lbs 1x10
35lbs 1x8
30lbs 1x10

B.M. Rear Delt Machine
100lbs 1x10
120lbs 1x10
120lbs 1x10
120lbs 1x10

Dumbbell Lateral Raises Pinky to Ceiling
20lbs 1x10
25lbs 1x10
20lbs 1x10

Front Delt Raises
20lbs 1x10
15lbs 1x10
15lbs 1x10
 

dolphfan

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ANNNND back to legs, Skipped back and chest days to finish the roof.

9-22-14

LEGS

Flex Leg Ext
70lbs 1x12
70lbs 1x12
80lbs 1x12

Flex Leg Curls
90lbs 1x12
105lbs 1x12
105lbs 1x12

H.S. Leg Press
180lbs 1x10
270lbs 1x10
360lbs 1x10
450lbs 1x10
540lbs 1x5
270lbs 1x10

Seated Calf Raises
50lbs 1x15
100lbs 1x15
150lbs 1x10
175lbs 1x8
100lbs 1x15
100lbs 1x15

Flex Leg Curls
165lbs 1x10
195lbs 1x10
225lbs 1x10
225lbs 1x10
195lbs 1x12

Flex Leg Ext
160lbs 1x10
160lbs 1x10
180lbs 1x10
130lbs 1x10 no rest then
100lbs 1x10

H.S. Deadlifts
90lbs 1x10
90lbs 1x10
90lbs 1x10
 

dolphfan

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9-23-14

ARMS

Tricep P.D.
70lbs 1x12
70lbs 1x12
70lbs1x12

Low Pulley Curls
70lbs 1x12
70lbs 1x12
70lbs 1x12

B.M. Overhead Tricep Ext Machine
150lbs 1x10
180lbs 1x10
180lbs 1x10
200lbs 1x8

Preacher Curls
75lbs 1x10
95lbs 1x10
105lbs 1x8
85lbs 1x8

V-Grip Tricep P.D.
80lbs 1x10
100lbs 1x10
120lbs 1x10
120lbs 1x10
80lbs 1x10

H.S. Preacher Curls
90lbs 1x10
90lbs 1x10
100lbs 1x10

Overhead Tricep Rope Ext
80lbs 1x10
110lbs 1x10
140lbs 1x10
150lbs 1x10

Flex Machine Curls
130lbs 1x10
150lbs 1x10
160lbs 1x10
100lbs 1x12
 

dolphfan

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9-24-14

SHOULDERS AND TRAPS

Rehab exercises

H.S. Shrugs
180lbs 1x12
270lbs 1x10
270lbs 1x10
270lbs 1x10
90lbs 1x15

H.S. Shoulder Press
45lbs 1x10
45lbs 1x10
45lbs 1x10

Dumbbell Shrugs
95lbs 1x10
105lbs 1x10
110lbs 1x10
115lbs 1x10

Arnold Press
40lbs 1x10
40lbs 1x10
50lbs 1x10
50lbs 1x10

Barbell Shrugs
225lbs 1x10
225lbs 1x10
225lbs 1x10

Standing Military Press
45lbs 1x20
45lbs 1x15
45lbs 1x15

Front Delt Raises w/ 45lbs plate
45lbs 1x10
45lbs 1x10
45lbs 1x10
 

dolphfan

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9-26-14

BACK

Close Grip P.D.
120lbs 1x12
120lbs 1x12

Neutral Grip Lat P.D.
160lbs 1x10
180lbs 1x10
190lbs 1x10
130lbs 1x10

B.M. Row
150lbs 1x10
175lbs 1x10
200lbs 1x10
225lbs 1x10

Seated Back Ext
210lbs 1x10
240lbs 1x10
255lbs 1x10
270lbs 1x10

Low Pulley Row
150lbs 1x10
170lbs 1x10
170lbs 1x10

H.S. Lat P.D.
70lbs 1x10
80lbs 1x10
80lbs 1x10
60lbs 1x10

Good Mornings
45lbs 1x10
45lbs 1x10
 

dolphfan

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9-28-14

CHEST AND ABS

H.S. Incline Bench
45lbs 1x12
45lbs 1x12
90lbs 1x10
90lbs 1x10
100lbs 1x8

H.S. Wide Grip Bench
90lbs 1x10
115lbs 1x10
135lbs 1x10
170lbs 1x6

B.M. Pec Deck
120lbs 1x10
150lbs 1x10
170lbs 1x10
190lbs 1x10

Dip Machine
240lbs 1x10
240lbs 1x10
240lbs 1x10
240lbs 1x10

One Arm Cable Flyes
50lbs 1x10
60lbs 1x10
60lbs 1x10
70lbs 1x10

Rope Crunches
80lbs 1x10
120lbs 1x10
180lbs 1x10

Sit-Up Machine
20lbs 1x15
30lbs 1x15
40lbs 1x6

Knee Raises
B.W. 10 to the front, 10 to the right, 10 to the left
B.W. 10 to the front, 10 to the right, 10 to the left
B.W. 10 to the front, 10 to the right, 10 to the left
 
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