Getting pumped with FINAFLEX's ultimate pre workout stack!

[Lukef2000]

Day 17 and 18

Doses 4 creatona
Dosed 4 max pump
Both taken pre bed

Both off days, haven't taken this much time off since I got sick. Ill be making up for it in the coming days. Going to switch up my training structure to something new while I'm on Holidays and don't have any issues with shift work. I'm leaning toward PHAT. Not much else worth mentioning for these days.

 

[Lukef2000]

Day 19

4 creatona
4 max pump
Both taken pre workout
No stimul8 today as I had nights shift coming and had to get some rest in the afternoon.

First day back in the gym today and I was rested and ready. Did some max effort stuff today as I was feeling a bit slack after taking a few days off.

Compound day

Barbell squats
135 x 15
225 x 12
315 x 10
345 x 5
355 x 1
365 x 1
375 x 1
385 x 1
395 x 0

Deadlifts
135 x 10
225 x 10
315 x 5
355 x 3
375 x 1
405 x 1
425 x 1
445 x 1
465 x 1
485 x 1

Barbell bench
135 x 10
175 x 10
200 x 5
225 x 5
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1

Was actually feeling like I should have done more. Felt pretty good to get back in there tho! Still putting up some decent numbers, I haven't really maxed since I got sick so it's good to see I can still push semi decent weight.
Definitely has some vascularity today, not as good as yours monte but good nonetheless! Had an awesome pump too which surprised me as there was a lack of volume.
Diet was decent just a smidge under 3k cals. 25g protein 81g fats and the rest carbs.

 

[RegisterJr]

Very nice numbers Luke!

 

[Lukef2000]

Very nice numbers Luke!

Thanks RJ, they were a lot better before I got sick, I was dead lifting 515-525, squatting 415 and benching 315 but it is what it is and I'm still happy to be putting them numbers up

 

[RegisterJr]

Thanks RJ, they were a lot better before I got sick, I was dead lifting 515-525, squatting 415 and benching 315 but it is what it is and I'm still happy to be putting them numbers up

I hope I can get mine up there soon, if I ever get away from the high-volume.

 

[Lukef2000]

I hope I can get mine up there soon, if I ever get away from the high-volume.

Yeah I realised a long time ago due to my genetics I'm never going to be big ( high insertion points on bis tris forearms and calves ) so I switched up my training to be strong instead. You'll get them up there, throw in some power movements at the start, for example for legs put your squat first an keep it in the 3-5 rep range. You'll be surprised how quickly you progress and the weight you can push.

 

[snagencyV2.0]

I hope I can get mine up.

uhh....seriously?

 

[Lukef2000]

uhh....seriously?

Haha completely missed that one!

 

[MrKleen73]

Nice work Luke! How is the progress coming

 

[Lukef2000]

Nice work Luke! How is the progress coming

It's coming along there albeit slowly, down around 3lbs at the moment, if I can continue at this pace i should make my goal with a little time to spare. How's your progress coming along??

 

[wasme]

uhh....seriously?

I hope I can get mine up

Perhaps Thomas should try a bottle of Pure Test! ...just saying

 

[RegisterJr]

Perhaps Thomas should try a bottle of Pure Test! ...just saying

E'rebody'z got jokes!

 

[iparatroop]

Perhaps Thomas should try a bottle of Pure Test! ...just saying

Or some nitrates? I heard it helps with "blood flow". MAX PUMP FTW!

 

[CJ_Xfit89]

Max pump is where ****s at !!!

 

[bean5er]

Max pump is where ****s at !!!

For sure

 

[Montego1]

Max pump is where ****s at !!!

Dats right

 

[wasme]

Max pump is where ****s at !!!

For sure

Dats right

I concur :head:

 

[Lukef2000]

Perhaps Thomas should try a bottle of Pure Test! ...just saying

E'rebody'z got jokes!

haha you left yourself wide open!

Or some nitrates? I heard it helps with "blood flow". MAX PUMP FTW!

I tested it in that regard and it works famously

Max pump is where ****s at !!!

For sure

Dats right

I concur :head:

Damn straight!!

 

[Lukef2000]

Day 20

3/4 scoop stimul8
4 creatona
4 max pump pre wo

Woke up with little time to spare this afternoon, mixed some stimul8 with some bcaas, creatona and max pump and was out the door!

Shoulders and arms

Smith machine shoulder press
90 x 15
135 x 12
145 x 12
155 x 10
165 x 8
175 x 6
135 x 10

Hammer strength side lateral raise
35 x 8 x 8 x 7
Superset
Plate front raise
45 x 10 x 10 x 10

Cable rear delt flyes
20 x 12 x 12 x 12

Dips
Bw 3 x failure

Seated db overhead extension
90 x 6
80 x 9 x 8

Vbar pressdowns
65 x 18
70 x 13
75 x 9
80 x 7
Superset
Wide grip chins
Bw x 12 x 12 x 12 dayumm my lays were on fire from dead lifting yesterday.

Db curls
40s x 9
35s x 9
30s x 10

Cable curls
No weights in stack but 3 x 10

Hammer Preacher curls
70 x 10 x 10 x 9 drop 45 x 10

All done in around 50 minutes. Stimul8 saved me today. I needed that helping hand to get my shít together and stimul8 did just that. Perfect stim, awesome thermo effect and it just worked today. Had a stellar pump going on as well which stuck around for a couple hours.
Diets been decent, a few more carbs than I would like but all good as total calories is around where I'm aiming for at 2600. 244g protein 69g fats and the rest carbs.

 

[Montego1]

Nice work in there today Luke!

So the Stimul8 is kicking ass (as normal) but what about the MAX Pump and Crea-Trona? Noticing much?

 

[Lukef2000]

Nice work in there today Luke!

So the Stimul8 is kicking ass (as normal) but what about the MAX Pump and Crea-Trona? Noticing much?

Yeah I'm noticing some skin splitting pumps going on and they seem to stick around for a couple hours post workout, sometimes all day which is a really nice feeling. I'm also noticing a decrease in DOMS which is always a good thing especially in a caloric deficit where I usually feel them the most! The combo of the three works fantastically.

 

[wasme]

These three products together have a great synergy.

 

[MrKleen73]

It's coming along there albeit slowly, down around 3lbs at the moment, if I can continue at this pace i should make my goal with a little time to spare. How's your progress coming along??

I haven't weighed by seeing more vascularity and muscles are starting to fill my shirt out. Just made a temporary adjustment to bring on the leaning effects faster. Then will start carb cycling.

Yeah I'm noticing some skin splitting pumps going on and they seem to stick around for a couple hours post workout, sometimes all day which is a really nice feeling. I'm also noticing a decrease in DOMS which is always a good thing especially in a caloric deficit where I usually feel them the most! The combo of the three works fantastically.

Yeah the Max Pump is definitely good stuff!

 

[Lukef2000]

I haven't weighed by seeing more vascularity and muscles are starting to fill my shirt out. Just made a temporary adjustment to bring on the leaning effects faster. Then will start carb cycling.

I'm sure whatever your doing will start coming together in no time!

 

[Lukef2000]

Day 21

4 creatona
4 max pump both pre bed

Took today off specifically so my body has a break before commencing the phat protocol tomorrow.
First day of my holiday today, super keen to put some serious time in the gym and kitchen without that work thing taking up my time! Things should start taking off come tomorrow!

 

[RegisterJr]

You guys have holidays over there? Slackers...

 

[Lukef2000]

You guys have holidays over there? Slackers...

Lol it's our summer now, the perfect time for holidays

 

[Lukef2000]

Day 22

3/4 scoop stimul8
4 creatona
4 max pump all pre workout

First day of phat training today, I actually started on the hypertrophy days since its mid week and will start power days on Monday.

Back and shoulders hypertrophy

Bent over rows speed sets
175 7 sets of 3

Chins
Bw x 12 x 12 x 12

Seated rows
135 x 10 x 10 x10

Db Shrugs
100s x 15 x 15 x15

Close grip pulldowns
135 x 15 x 15 x 15

Seated db shoulder press
80s x 9
75s x 9
70s x 10

Upright row ( have never done these as part of my routine as they can be hard on te shoulders so I kept them light )
65 x 15 x 15 x 15

Side lateral raises
25s x 10 x 10 x 10

Pretty decent enough workout, kinda feels like I didn't do enough tho. Not really a fan of putting shoulders and back together but ill stick with it for awhile for the sake of the routine.
I wasn't fully recovered from my workout earlier in the week so my lats and shoulders were absolutely on fire. Pumped up from max pump to the point of being painful!!!! Will be buying more of this stuff in the new year methinks
Diet...... Won't get into it, it was a fail. Poor preparation on my part and will reign it back In Tomorrow.

 

[Lukef2000]

Not sure I like the exercise selection for back, thinking I might swap out seated rows for tbar rows. Also will switch to one barbell shoulder press instead of doing dumbbells on both power and hypertrophy days. What's a good alternative to upright rows?? Opinions??

 

[RegisterJr]

Not sure I like the exercise selection for back, thinking I might swap out seated rows for tbar rows. Also will switch to one barbell shoulder press instead of doing dumbbells on both power and hypertrophy days. What's a good alternative to upright rows?? Opinions??

I find using a cable machine instead of a BB is less awkward feeling. You could try db's to get that felt squeeze, maybe?

 

[wasme]

kinda feels like I didn't do enough tho. .

If you feel you don't have enough volume, you could always through in a FST-7 set for each boday part. That should make you feel like you have killed it. The pump, and short rest periods are great.

 

[Montego1]

Not sure I like the exercise selection for back, thinking I might swap out seated rows for tbar rows. Also will switch to one barbell shoulder press instead of doing dumbbells on both power and hypertrophy days. What's a good alternative to upright rows?? Opinions??

Upright rows are the devil.

Are you doing them for trap development or front delt development?

 

[Montego1]

If you feel you don't have enough volume, you could always through in a FST-7 set for each boday part. That should make you feel like you have killed it. The pump, and short rest periods are great.

Good idea here.

On the same note though I dunno the philosophy behind phat training so I can't say for sure. Sick with the program as it's prescribed and if you feel type volume isn't enough.....up the weights.

 

[Lukef2000]

I find using a cable machine instead of a BB is less awkward feeling. You could try db's to get that felt squeeze, maybe?

I think I'd rather sub them out, they're not a very good exercise overall and can be very hard on the shoulders...

If you feel you don't have enough volume, you could always through in a FST-7 set for each boday part. That should make you feel like you have killed it. The pump, and short rest periods are great.

I might just do this, I was thinking some cable front raises superset with rear delt cable flyes 7 sets... Sounds painful

Upright rows are the devil.

Are you doing them for trap development or front delt development?

I only put them in as they were part of the template I used from simplyahredded. I've never done them as I know that are very hard on the shoulders.

Good idea here.

On the same note though I dunno the philosophy behind phat training so I can't say for sure. Sick with the program as it's prescribed and if you feel type volume isn't enough.....up the weights.

The idea behind PHAT is you work every body part twice a week, once for power where your pushing maximal weight and once a for hypertrophy. I think I might go with the fst7 superset and see how that goes next week.

 

[Montego1]

If you are training everything twice a week you don't need more volume. I would advise against that.

 

[Lukef2000]

If you are training everything twice a week you don't need more volume. I would advise against that.

even though it's training everything twice a week it only has 4 shoulder exercises in both days combined. You think that's enough? Take a look if you got the time as it seems like a decent enough routine. http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

 

[Lukef2000]

Day 23

4 max pump
4 creatona
3/4 scoop stimul8

Second day of PHAT today, Leg day and it was pretty good! Still feel like it's not enough but like monte was sayin since everything's being hit twice a week I guess volume per workout isn't as important.

Leg hypertrophy day

Squats
235 7 sets of 3

Cable hack squats
Whole stack which is 200kg.... 440lb if my calculations are correct. 1 set of 12 and two sets of 10

Leg press
7 plates per side x 12 x 12 x 12

Leg extension
125 x 20 x 15 x 15

Stif legged deads
220 x 10 x 10 x 10

Seated leg curls
110 x 15 x 15 x 15

9 sets of calves to finish.

My hammies were on fire, the high reps had them pumped to the point of cramping. On hypertrophy days I'm limiting my rest periods to strict 60secs. I haven't had a pump that big on my legs since last time I cycled. It was AWESOME lol. Stimul8 did its thermo thing again today was sweating my ass off in the car AC.
Diets been a lot tighter today and will continuer to improve in the coming days.

 

[Montego1]

Oooh sixty seconds rest on hypertrophy days? Yeah go ahead and make that 45. THAT would be an adjustment I would recommend over more volume. Keeps more blood in the muscle.

Also, if you don't already, start incorporating some static stretching between sets. More blood! We need more blood!

 

[Lukef2000]

Oooh sixty seconds rest on hypertrophy days? Yeah go ahead and make that 45. THAT would be an adjustment I would recommend over more volume. Keeps more blood in the muscle. Also, if you don't already, start incorporating some static stretching between sets. More blood! We need more blood!

Ok mr you got it 45 secs of static holds between sets for hypertrophy days from here on out! I used to incorporate static stretching into my fst workouts and I actually quite like it.

 

[JD261985]

Ok mr you got it 45 secs of static holds between sets for hypertrophy days from here on out! I used to incorporate static stretching into my fst workouts and I actually quite like it.

Yea but how do you plan including stretching between sets with only 45 seconds of rest? Depending on the muscle being trained that seems impossible. In between exercises might be the better option.

 

[Lukef2000]

Day 24

3/4 scoop stimul8
4 creatona
4 max pump all supps taken pre wo

I woke up at silly o clock this morning and thought **** it time I kick into gear and do some cardio. 5g bcaas pre and then 5kms. Made me realise how unfit cardiovascular wise I really am! Half way through my run my legs were burning and I realised I did legs the day prior..... This speaks volumes about the recover aspect of this stack, I'm usually crippled for days post leg day and 5km runs would normally be impossible! I hit chest and arms Later I the day

Chest and arms hypertrophy day

Speed bench
175 8 sets of 3

Incline db press
90s 3 sets of 8

Incline cable flyes
Can't remember the weight but 3 sets of 15

Was supposed to do 1 more chest exercise but my left pec was cramping hard!

Ez bar curls
70 x 12 x 12 x 9

Db curls
40 x 10
35 x 10
30 x 10

Spider curls
45 x 10 x 10 x 10

Ez bar skull crushers
70 x 12 x 10 x 10

Straight bar press downs
Can't remember weights but 3 sets of 12

Cable rope press downs
Can't remember the weight of these either but 2 sets of 10

Not bad really, strict 60 sec rests and a whole lotta pump, especially in the chest, I think that's why I was cramping after incline cable flyes.
Off day tomorrow.
Diets been ok, I'm on holiday but been making a conscious effort to keep it relatively clean!

 

[RegisterJr]

Nice work man.

I hear you on the food. I haven't slipped yet, but as the groceries line up for Christmas I keep playing out scenarios of 600g carbs or 1/2 a turkey with gravy....

 

[wasme]

Nice workout Luke!

And Thomas... 1/2 turkey sounds about right

 

[snagencyV2.0]

as the groceries line up for Christmas I keep playing out scenarios of 600g carbs or 1/2 a turkey with gravy....

why does it have to be either/or?
do it all

 

[wasme]

why does it have to be either/or?
do it all

What a thought... yum!

 

[CJ_Xfit89]

Don't be soft Luke haha

 

[bean5er]

Don't be soft Luke haha

Pretty sure Max Pump leaves nothing soft!

Just sayin

 

[MrKleen73]

Nice work look and those adjustments suggested should be good to go!

 

[Lukef2000]

Yea but how do you plan including stretching between sets with only 45 seconds of rest? Depending on the muscle being trained that seems impossible. In between exercises might be the better option.

When I ran through the fst7 template it called for 30seconds static stretching alternating between sets with 30 seconds flexing. I was thinking about applying the same principle here. If its too much and it impacts on my numbers I may have to do it between sets, will just have to feel it out I think.

 

[Lukef2000]

Nice work man.

I hear you on the food. I haven't slipped yet, but as the groceries line up for Christmas I keep playing out scenarios of 600g carbs or 1/2 a turkey with gravy....

Consider it a refeed, enjoy, then spend the next few days cleaning up the bloat that follows lol.

Nice workout Luke!

And Thomas... 1/2 turkey sounds about right

Thanks Simon and 1/2 a turkey is always about right

why does it have to be either/or?
do it all

^^^ this guy has a valid point

What a thought... yum!

It's giving me something to loom forward to!

Don't be soft Luke haha

Pretty sure Max Pump leaves nothing soft!

Just sayin

Haha yep max pump had me hard as a rock.....

Nice work look and those adjustments suggested should be good to go!

I'm looking forward to implementing them come Boxing Day when hypertrophy days start again!