EPIC SNS Stack - My 1st Run with ArA

[aaronuconn]

Workout # 8 Back / Traps Lat Pulldown 4x12 T-Bar 3x8 Seated Cable Row 3x10 Hammer Low Row 3x10 Smith Shrugs 3x10 Bent Over DB Rear Laterals 3x10 NOTES: I've never been someone to strut around all "puffed up" but Damn that's exactly how I was feeling today in the gym! lol

GMS and ArA will certainly help with that!

 

[ddfox]

Workout # 9 -- Shoulders/ Legs

Hammer Iso Shoulder Press 4x10
Cable Side Laterals 2x8
Arnold Presses 3x10
Upright Row 2x10

Hack Squat 2 warm ups, 4x10
Kneeling Iso Leg Curl 3x10

NOTES: Was running short on time.. I think I need to move shoulders to another day so I can concentrate more on legs. Felt really strong on the Hammer Press!!! No issues with joints or DOMS. I think I will go to 1.25g ArA next week.

 

[EatMoar]

Workout # 9 Shoulders/ Legs
Hammer Iso Shoulder Press 4x10
Cable Side Laterals 2x8
Arnold Presses 3x10
Upright Row 2x10

Hack Squat 2 warm ups, 4x10
Kneeling Iso Leg Curl 3x10

NOTES: Was running short on time.. I think I need to move shoulders to another day so I can concentrate more on legs. Felt really strong on the Hammer Press!!! No issues with joints or DOMS. I think I will go to 1.25g ArA next week.

I toss my shoulder day on my push day. I would give legs their own day. Its quite a large body part ;P

 

[aaronuconn]

I toss my shoulder day on my push day. I would give legs their own day. Its quite a large body part ;P

I used to try to get shoulders and legs done on the same day as well. Due to time constraints, I was always cutting one of the two a tiny bit short.

 

[EatMoar]

I used to try to get shoulders and legs done on the same day as well. Due to time constraints, I was always cutting one of the two a tiny bit short.

i used to have **** shoulders because of that very reason, i always left them out to dry! Now they are like boulders once i put in the time and heavy OHPs that i do now. gotta love 5x5 OHP <3

 

[ddfox]

Workout #10 -- Chest / Triceps

Incline BB Press -- 1x10x135, 1x10x165, 3x5x185 (Ties a PR-- Hoping for 3x6x185 by the end of the month)
Hammer Iso Press -- 3x10
Pec Deck -- 3x12

Tricep Pressdowns -- 4x10
Overhead DB Ext -- 3x8
Assisted Dips --- 3x10

Notes: Went to 1.25g ArA

 

[NomZ]

Keep us updated on how the higher dose treats you.

 

[aaronuconn]

Nice work man. Interested to hear your feedback on 1.25g vs 1g.

 

[EatMoar]

Are you taking this all pre workout? For some reason I read on a FAQ for xfactor to tale the dosages split apart 3-4 times a day....

 

[ddfox]

Are you taking this all pre workout? For some reason I read on a FAQ for xfactor to tale the dosages split apart 3-4 times a day....

Yes, currently all pre-workout:

45 min pre = 1.25g ArA, 2g ALCAR, 5g GMS

Then 1scoop Rage approx 20 min pre.

 

[ddfox]

Workout #11 -- Back / Traps / Calfs

Machine Pull-Overs 3x10
Supported T-bar 3x8
Hammer Iso Row 3x10
1 Arm DB Row 2x8

Shrugs 4x10

Face Pulls 3x10

Standing Calf Raises 3x10
Donkey Calf Raises 3x10


Notes: 2nd workout with 1.25 ArA

 

[EatMoar]

Workout #11 -- Back / Traps / Calfs

Machine Pull-Overs 3x10
Supported T-bar 3x8
Hammer Iso Row 3x10
1 Arm DB Row 2x8

Shrugs 4x10

Face Pulls 3x10

Standing Calf Raises 3x10
Donkey Calf Raises 3x10

Notes: 2nd workout with 1.25 ArA

Any noticeable pumps yet?

 

[ddfox]

Any noticeable pumps yet?

Nothing crazy, but nice pumps. Especially on Chest & Triceps.

 

[aaronuconn]

Are you taking this all pre workout? For some reason I read on a FAQ for xfactor to tale the dosages split apart 3-4 times a day....

There are numerous ways to dose it, however pre-workout may be most optimal.

 

[pete8407]

I'm in for this ArA run!

 

[ddfox]

Workout #12 - Full Body

Giant Set: (4 rounds x 10 reps)

Trap Bar Deadlift
Hack Squat
Pull-Ups
Push -Ups
Overhead Press

NOTES: 3rd time with 1.25g ArA. Feeling Great in the Gym... No joint issues & DOMS is not bad at all. Strength is on the climb ---- Thinking a few PR's are in my near future!

Tempted to try 1.5g ArA or maybe start dosing .5g on non-workout days?

 

[aaronuconn]

Workout #12 - Full Body Giant Set: (4 rounds x 10 reps) Trap Bar Deadlift Hack Squat Pull-Ups Push -Ups Overhead Press NOTES: 3rd time with 1.25g ArA. Feeling Great in the Gym... No joint issues & DOMS is not bad at all. Strength is on the climb ---- Thinking a few PR's are in my near future! Tempted to try 1.5g ArA or maybe start dosing .5g on non-workout days?

I wouldn't worry about the .5g on non-workout days.

DOMS never really hit me too bad with ArA either. Slight increase, but nothing overwhelming.

 

[SwolenONE]

I wouldn't worry about the .5g on non-workout days.

DOMS never really hit me too bad with ArA either. Slight increase, but nothing overwhelming.

Mine certainly never get debilitating or anything, just enough to let me know its working and that the workouts are too!

 

[ddfox]

Workout #13 - Chest / Shoulders / Tris

Incline DB Press 1x10x55 , 1x10x65, 1x10x75, 1x8x80
Chest Press Machine 3x12
Pec Deck 2x12

Smith Military Press 4x10
DB Side Laterals 3x10

Tricep Ext Mach 3x10
Tricep Pressdown (Reserve grip) 3x10
Dip Mach 2x10


NOTES: No issues with joints or DOMS --- I think next week will be the true test of any strength gains!

 

[aaronuconn]

Strong work on those incline DB presses.

 

[ddfox]

Strong work on those incline DB presses.

Always been my fav exercise. Have never tried 90's. Really wanted to yesterday!!!

Think I'll try next week.

 

[aaronuconn]

Always been my fav exercise. Have never tried 90's. Really wanted to yesterday!!! Think I'll try next week.

Hopefully a PR is on the horizon!

 

[ddfox]

Forgot to update this weekend...

Workout #14 -- Back / Traps / Calfs

Lat Pulldown 3x10
Supported T-bar 3x8
Hammer High Row 3x10
Seated Cable Row 3x8

DB Shrugs 4x10

Bent Over DB Laterals 3x10

Standing Calf Raises 3x10
Seated Calf Raises 3x10


Notes: Feeling Good.

 

[ddfox]

Tonight's Workout

Workout #15 -- Full Body

Super Sets:

Hammer Iso Incline Press & Flat DB Fly 3x10

Hammer Iso High Row & Hammer Iso Row 3x10

Hammer Iso Shoulder Press & Smith Upright Row 3x10

Leg Ext 3x10
Leg Press 3x10
Leg Curl 3x10

Tricep Ext Mach & Tricep pressdowns 3x10

Notes: Awesome Pump on Chest & Back tonight... The super-sets felt nice!

6th workout @ 1.25 ArA --- Will try 1.5g later this week.

 

[ddfox]

Decided to put the running shoes on... Ran 3 miles. Ouch, it's been awhile.

 

[SwolenONE]

mod edit: last warning.

 

[NomZ]

DDfox, how's the bodyweight going? Any changes?

 

[ddfox]

DDfox, how's the bodyweight going? Any changes? Swolenone, keeping it classy...

I'll weigh @ the gym next week but I'm thinking that I'm about the same weight -- but I look leaner in the mirror for sure. And hopefully a few PR's next week!!!!

 

[aaronuconn]

I'll weigh @ the gym next week but I'm thinking that I'm about the same weight -- but I look leaner in the mirror for sure. And hopefully a few PR's next week!!!!

How's 1.5g treating you?

 

[ddfox]

Going to 1.5g for my last 4 workouts. I've been @ 1.25 for about 2 weeks.

 

[ddfox]

From Yesterday... Decided to do higher reps.... 10-15 range today

Workout #16 - Chest / Shoulders / Tris

Bench Press 2 warm up, 3x10
Hammer Incline Press 3x12
Pec Deck 2x15

Seated DB Press 3x10
DB Side Laterals 3x10

Tricep Pressdown 3x12
Overhead DB Ext 3x10


NOTES: Last workout @ 1.25g ArA .... Will go to 1.5 for the remaining 4 workouts

 

[aaronuconn]

I've been loving higher rep ranges with X-Gels. Or mixing some low rep and high rep ranges in there.

 

[ddfox]

Workout #17 -- Back / Traps / Rear Delt

Pullover Mach 3x10
Lat Pulldown 3x10
Supported T-bar 3x8
Hammer Iso Row 3x10
1 Arm DB Row 3x8

Shrugs 4x10

Face Pulls 3x10



Notes: First workout @ 1.5g ArA.... Still no joint issues or problem with DOMS.

 

[ddfox]

Had a PR yesterday!!! Will update tomorrow... (Daughter is performing in her school Musical tonight)

NOTES: Ran 3 miles today!!!

 

[ddfox]

Workout #18 -- Shoulders / Triceps

Standing Overhead Press --- 2 warm-ups, 3x10x95 PR

DB Side Laterals
Arnold Presses
Upright Row

Pressdowns
Overhead DB Ext
Dips


Notes: I know it's not that much weight but I do pretty strict Overhead Presses. (Not a push press)
Have only gotten 3x8x95 in the past.

 

[NomZ]

PRs and strength coming along nicely. You check the bodyweight?

 

[aaronuconn]

Awesome PR on the overhead press. Always a difficult lift to PR on.

 

[ddfox]

PRs and strength coming along nicely. You check the bodyweight?

Weighed in @ 170. So, weight is holding steady & strength is going up! Gotta love that.

Ran 6 miles today!!!

 

[aaronuconn]

Weighed in @ 170. So, weight is holding steady & strength is going up! Gotta love that. Ran 6 miles today!!!

I liked this post... Until I read about the running 6 miles thing.

 

[ddfox]

Took a Nike Training Class last night. It kicked my butt.

 

[aaronuconn]

Took a Nike Training Class last night. It kicked my butt.

Interesting. What did that entail?

 

[ddfox]

Interesting. What did that entail?

Lots of squats, lunges, push-ups, plank, burpees, mountain climbers, jumping jacks & some dumbbell exercises!!!

 

[pete8407]

Lots of squats, lunges, push-ups, plank, burpees, mountain climbers, jumping jacks & some dumbbell exercises!!!

Damn sounds like huge giant sets!

 

[aaronuconn]

Damn sounds like huge giant sets!

Sounds tiring as well, lol.

 

[ddfox]

Last workout tonight...

Time to hit a PR on Incline Bench!!!!

 

[ddfox]

Just got my PR.

3x6x185 on Incline Bench

(Previous PR was 3x5x185)

 

[pete8407]

Congrats man! I love hitting PR's

 

[ddfox]

Congrats man! I love hitting PR's

Hitting PR's at my age (44) feels great.

Lol

 

[ddfox]

Review coming soon!

 

[EatMoar]

fox you said youre 40? jesus, you like mid 20s in thhat profile pic. good stuff man!