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Great job AP!!! Great job on the detail your recording as well!! You can always tell a workout with a plan cause there is a focused objective with a plan for progression! Your failure sets will be what we will challenge in the second phase!

Day 24 weight 217lbs Post CT- dosed after breakfast Nutrition- staying the same as my body is still responding to deficit Workout- today is legs and abs. Today I changed up the workout schedule and just did legs and abs. Was scheduled to do back with legs but decided to give the back of...

It was a tuff mental recovery!!!

I tore my left pec and had surgery to repair it may of 2015!!

In your log make note of the difference in pump between week 1 and week 2.

I agree Rick!!! Rest pause is a great example!!

Its my pleasure brother!! You absolutely right there is so much more to it then just moving weight!!!

Increase the weight with the exercises that you know you could!! The point 8-12 reps is to use a lower percentage of your 1RM which has been proven over and over again to be the sweet spot for hypertrophy! The overall goal for training is to be able to handle more weight within that rep range...

Good question AP!! I will give you the short answer without getting to in depth. In my experience and education there are three mechanism by which to induce hypertrophy. I have written about this before and if I remember correctly it was in my transformation contest log. The three mechanisms are...

Kill it bro!!! Wish I could go hard with my chest workouts but have to use other ways to get results!!

Considering what you were doing prior to start of program that makes sense!! Keep killing it!! Make sure you check the rest times between sets cause that changes week 2!!

Day 23 workout chest triceps and calves. Stayed light today to make sure I don't irritate shoulder and chest. Warm up was joint rotations and arc trainer for 10 mins 1) internal and external rotations-3 sets of 20 reps. 2) incline db press-(35lbsx20,45lbsx20) 60lbsx15,70lbsx15,70lbsx15+4 3) flat...

Thanks Rick!! Will be picking your mind about cycle strategy leading up to a show in November if you don't mind.

Bro your killing it!! I like the attention to detail and keeping record of increases!! That's exactly what you will need to reach your goals!! I like the finish of the post with some inspiring words!!!!

Day 23 217.4lbs Post CT- dosed after breakfast Nutrition- stay the same 300 calorie deficit Workout- today's workout is what I was scheduled to do yesterday chest, triceps and calves. Will post workout once completed.

In the long term or over a macrocycle the amount of weight use for more will increase!

Thanks Rick I appreciate the positive feedback! I always train to induce hypertrophy with some phase or blocks designated for strength.

Day 22 weight 217.8lbs Post CT- dosed after breakfast. Nutrition- deficit will remain at 300 calories. Took skinfold measurements and abs-10mm,quad-4mm,chest-4mm. No change to skin fold measurements. Will do next measurement on last day of post CT. Workout- today is chest, triceps and calves...

This is the truth!!! Agree 100%!!!

You got it AP. I use a hybrid periodized program that incorporates Daily Undulating, linear and reverse linear periodization. The program AP is doing is a basic program the progressively overloads by manipulating two variables sets and reps. AP was doing sets of 5 reps with 12-13 sets. So after...