Sleep to grow..Sleep to recover. Finaflex G8/BCAA complex

[grinnell27]

I've been doing some on the incline recently. It hard to unrack it at heavier weights but is killer.

Ooh I'll have to try that. Sounds great, but like you said it must be quite difficult

 

[TKC432]

I added in reverse grip presses about a month ago also .... really like them. However I have been using dumbbells because its much easier to get into position safely .... I workout at home ... alone. Really feel that upper chest activation more than standard incline presses and it seems to take more of the load off the front delts as well.

 

[RegisterJr]

I added in reverse grip presses about a month ago also .... really like them. However I have been using dumbbells because its much easier to get into position safely .... I workout at home ... alone. Really feel that upper chest activation more than standard incline presses and it seems to take more of the load off the front delts as well.

I like your idea of using DBs. Unfortunately I can't do them due to an old wrist injury. Can't keep the Dbs even unless they're pressed together.

 

[grinnell27]

That sounds a really interesting idea with the DB's I'm debo gona try that! No gym today but took G8 as normal Of course

So not an exciting update but got my standard 8 hours of sleep.

Happy new year to everyone for later!

 

[RegisterJr]

Happy new year bro.

 

[grinnell27]

Happy new year bro.

Thanks man. I took G8 as usual last night, I only had 2 small glasses of wine so took the risk

I woke up so that was good haha... No gym today, back in tomorrow, back to normality now.

Dieting begins again tomorrow too, my body needs it! Haha.

 

[grinnell27]

A good gym session today

G8 helped me out as always, stuff knocks me out for the count!

Back and arms-

Deadlifts-

Warmup,
bar x10
135 x8
225 x5
315 x3

Working sets-

3" deficit-

350x 5 (3 sets)
405x 5 (1 set) this absolutely FLEW UP!!

Was very happy with the speed of my 405 pull.

Lat pulldowns-

170x failure (min 8 reps) (5 sets)

Tbar row-

5 plates (5 reps) 1 set
4 plates (6 reps) 1 set
3 plates (8-10 reps) 2 sets
2 plates (12-15 reps) 1 set
1 plate (failure 20+ reps) 1 set

Back was pumped after that

Seated rows (close grip)-

110x failure (12 reps min ) 4 sets

BB rows-

2 plates (225lbs) x failure (min 8 reps)

Alternated DB curls-

30 x failure (12 reps min, each arm) 5 sets

Hammer curls-

40x failure (min 10 reps each arm)
Straight into
20 x failure (min 10 reps)

Preacher curls-

50x failure (min 12-15 reps) 5 sets

Close grip bench-

135 x failure (min 12-15 reps) 3 sets
180x failure (min 8 reps)

Tricep push downs into skull crushers (cable)-

4 sets:
110x failure (min 12 reps)
Straight into overhead SC's
110x failure (min 10 reps)

plate dip machine-

1 plate each side x failure, 4 sec up/down- 5 sets

French press-

70x failure (min 10 reps) 4 sets

That's it for arms and back today. Felt great though

 

[RegisterJr]

405x5 is SOLID. Nice.

 

[grinnell27]

405x5 is SOLID. Nice.

Thanks man... Probably more up to 440 x3 next week

So took G8 again, good solid sleep as usual, it's getting boring writing how good it is every day haha

Trained some shoulders today, realised that pressing overhead is causing me some discomfort, so staying away from that for a few weeks... Benching is okay though? Weird.

So today was all about isolation-

Side lateral raises-

Standing-

6 sets!
25x failure (min 10-12 reps)
Straight into
10x failure (min 10-12 reps)

Seated-

4 sets!
25x failure (min 8-10 reps)
Straight into
10x failure (min 10-12 reps)

So a nice 10 sets on side laterals

Seated rear delt rows-

5 sets
25x failure (min 12-15 reps)
Straight into
10x failure (min 12-15 reps)

Seated front raises-

5 sets
30x failure (min 10-12 reps)
Straight into
10x failure (min 10-12 reps)

Weird thing is that non of these movements hurt my shoulder? Only pressing does? Anybody got any ideas?

I'm stretching it daily and trying to have as many hot baths as possible. Might be time for some ibuprofen gels.

 

[grinnell27]

No gym today, just a nice day with the family.

Obviously took my G8 though, and slept great as usual... My daughter didn't get me up till 6.40am which was a nice lie in.

Those who are parents will understand this

Update to follow tomorrow.

 

[grinnell27]

Today was back and biceps...

Got my well rested 9 hours last night thanks to G8

Rack pulls-

Bar x10
135x 10
225x6
315x4
405x 6 (3 sets)
440x 3 (2 sets)

Didn't go any heavier today as was feeling it to be honest.

T bar rows-

1 plate x10
2 plate x8
3 plate x8-10 (2 sets)
4 plates x failure, did around 15-20 reps with a little spot for the last few (2 sets)

Underhand Lat pulldowns-

150x failure (4 sets)

Overhand behind neck lat pulldown-

150x failure (3 sets)

Quite like these, only ever done them once before... Going to do them More now.

Seated rows (underhand)-
I sat on a DB for a change to mix up the angle.

225x failure (5 sets) somewhere around 15 reps

Biceps:

Alternating DB curls-

30x failure (10 each arm, min) 6 sets

Hammer curls-

35x failure (10-12 each arm min) 5 sets

Fat grip bar curls-

65x failure (min 8 each arm) 4 sets

These absolutely BLAST my forearms and biceps!!

Preacher curls-

45x failure (min 12 reps) 5 sets

That's it for today
Going to try out chest and possibly a little shoulder work tomorrow, see how my shoulder feels.

 

[puccah8808]

Solid session!

 

[grinnell27]

Solid session!

Thanks!

Training all accessory movements till failure is fun

 

[grinnell27]

Got 8 hours as usual last night thanks to G8

Today I thought I'd try some chest today, my shoulder has Ben giving me some problems lately.

Started off with incline press (barbell)-

Bar x10 (started feeling pain here straight away)

So Instead I changed it to incline close grip bench.

135x 15-20 (5 sets)

This felt fine as no shoulder involvement when I tuck my elbows.

Then moved onto smith machine press-

Same here, close grip, light weight.

1 plate each side x 15-20 reps. (4 sets)

But unfortunately that was it

Even flys hurt. So I'm going to stay away from chest and shoulders for certain now, at least 4 weeks.

So not very exciting sadly. Got some cardio in though as I'm cutting again after the Christmas break

 

[RegisterJr]

Nice CG volume man.

 

[grinnell27]

Nice CG volume man.

Thanks my man

Well as per usual, no waking up or restlessness last night.

Trained legs today-

Squats-

Bar x10-12
135 x8
225 x5

Working sets-
315 x5 (2 sets)

225x 5 paused reps (5 sets)

SLDL-

225x 8-10 (4 sets)

Lying ham curls-
Drop set (5 sets)

110x 8-10
Then
60x failure

Seated ham curls-
90x failure (around 12-15 reps) 4 sets

Leg extensions-
Drop set (5 sets)

225x 8
60x failure

Close stance leg press-

265x failure (6 sets)
300x 8 (2 sets)

Hip adductor machine-

85x failure (4 sets)

And that's it for legs. I'm a member of a 2nd gym and I went to that today... Don't like training legs there as the squat rack is used as a bench station too :/

Plus the pins are either too high or too low as well which throws me off. I would have preferred doing 265 on paused today. But oh well.

 

[RegisterJr]

I'm not gonna lie, I'd occasionally use the rack for bench on rep-maxes if any of them were the right size.

 

[grinnell27]

I'm not gonna lie, I'd occasionally use the rack for bench on rep-maxes if any of them were the right size.

Oh I agree if you train alone for sure... The problem isn't that for me, it's that it's the only thing you can bench in/with as there are no dedicated bench equipment. Only that 1 squat rack.

So took my G8 as per usual, very happy with the quality of sleep this is giving me for sure! 8 hours solid again

Today was back and arms-

BB rows-

Bar x10
135 x12-15 (2 sets)
225x failure (min 6-8 reps) 4 sets
135x failure (1 set) all out, no rest. Insane pump!

Underhand lay pull downs-

150x failure (min 8 reps) 4 sets

Overhand Wide grip pull downs-

190x failure (min 6 reps) 3 sets

Seated underhand rows (sat on DB)-

5 sets
225x failure (min 10-12)
Straight into
110x failure

Smith machine rows-

3 sets
1 plate each side, controlled and slow movements with negatives, this burns and pumps my back like nothing else!!!

Biceps-

Alternating bicep curls (seated)-

30x failure (min 8-10 each arm) 4 sets

Seated hammer curls

35x failure (min 8-10 reps) 4 sets

Standing thick bar curls-

65x failure (min 8 reps) 4 sets... These burn like crazy!

Tricep work-

Close grip incline press-

135x 5-6, surprising how much the rep range changes from flat to incline!

Tricep push downs-

135x failure (10-12 reps) 4 sets

Overhead extensions-

75x failure (10-12 reps) 3 sets

Seated dips (plate loaded)-

1 plate each side x failure (3 sec up, 3 sec down)
4 sets

French press-

65 x failure (min 10 reps) 4 sets

And that's it for today, felt good

 

[RegisterJr]

That sucks about the bench. Absurd too.

Strong azz rowing.

 

[grinnell27]

That sucks about the bench. Absurd too. Strong azz rowing.

Thanks buddy!!

I did actually row 315 x5 the other day, little bit of body sway though. Not too bad but not perfect, hopefully I'll get there soon

 

[RegisterJr]

Thanks buddy!!

I did actually row 315 x5 the other day, little bit of body sway though. Not too bad but not perfect, hopefully I'll get there soon

I haven't done rows in a long time except at the end of my routine. 315x5 on rows is pretty solid gripping too, moving that weight instead of a DL pull.

 

[grinnell27]

I haven't done rows in a long time except at the end of my routine. 315x5 on rows is pretty solid gripping too, moving that weight instead of a DL pull.

Yeah grip was definatley taxed! That was underhand too so very hard to stop the bar rolling out of my hands lol

 

[grinnell27]

I didn't train today as I felt terrible, I thought it was tonsillitis again but most symptoms have now dissapeared except a sore throat. No work or gym today so nothing exciting to read lol.

I did take G8 though, slept 10 hours! Must have needed that, didn't stick to my diet either today as when I'm ill I never do, feel it helps my recovery being in a surplus as opposed to a defecit.

Feeling better now though, going to take G8 and hopefully get back to a session tomorrow!

 

[grinnell27]

Sorry to let people down again, no training yesterday as I'm still not feeling well... Much much better today though

Anyway, as I was taking some cold relief and other medicines I decided best not to take G8 as something may have conflicted. Well boy did I pay for it

Woke up about 3 times in the night, unsettled and restless, just amazing how much difference it makes when you are forced to stop!

Definatley taking it tonight as I've got early gym and work tomorrow. Thanks for still following along.

 

[puccah8808]

Sorry to let people down again, no training yesterday as I'm still not feeling well... Much much better today though Anyway, as I was taking some cold relief and other medicines I decided best not to take G8 as something may have conflicted. Well boy did I pay for it Woke up about 3 times in the night, unsettled and restless, just amazing how much difference it makes when you are forced to stop! Definatley taking it tonight as I've got early gym and work tomorrow. Thanks for still following along.

You're not letting anyone down. Rest and get better so you can give 110%!!!

 

[RegisterJr]

Hope you're feeling better man. It's going around...

 

[grinnell27]

Well i felt amazing this morning probably thanks to G8 giving me some restful night sleep to recover!

Time to get to the gym and destroy my arms and back!

Back-

BB Rows-
Bar x10
warm-up- 135x 10-12 (2 sets)
working sets- 225 x failure (10-12 reps)

http://instagram.com/p/xv2kgKlfmr/?modal=true

T-bar rows-

8x plates (25lb each) this is so i can get it close to my chest for an ultimate contraction
5 setsx failure (min 8-10 reps)

Underhand seated rows (sat on DB)-

5 sets
225x failure (10-12)
straight into
100x failure (10-12)

Overhand wide grip seated rows (wihout DB)-

225 x failure (8-10) 4 sets

Wide grip pull-ups-

BW x failure (min 8 reps) 4 sets

DB Rows-

110x failure (min 10 reps each arm) 3 sets.

Triceps-

Close grip bench press (this doesnt hurt my shoulder )

180 x failure (min 8 reps) 4 sets

Tricep push downs, lower weight, better contraction to keep strain off shoulder-

60x failure (min 15 reps) 4 sets

French press-

70x failure (min 8-10 reps) 4 sets

Biceps-

Alternating DB curls (seated) -

35x failure (min 10 each arm) 4 sets

Hammer DB curls (seated)-

40x failure (min 10 reps each arm) 4 sets

Fat grip bar curls-

35x failure (min 8 reps) 4 sets... This is insanley hard but the pump is just ridiculious!

Thats it for today, i want to do dips etc but my shoulder wont let me so im not going to push it.

Fel great to be back!

 

[RegisterJr]

Nice work mang. Glad to see you're on IG. Followed.

 

[grinnell27]

Nice work mang. Glad to see you're on IG. Followed.

Awesome thanks man... Trying to get some more followers followed back

 

[grinnell27]

Got my well rested 8 hours again last night, felt great this morning once i rolled out of bed

Today was chest and hamstring day:

I used my slingshot as my shoulder is still sore, it basically stops any pain in that area but still allows my chest to be trained!!
I obviously still didnt go heavy, its just about isolation and getting back into it really. (havent trained chest properly in about 4-5 weeks)

Chest-

Smith machine flat bench (the new smith machine bar actually weighs 45lb!)

135x 8-10 (6 sets)

Video- http://instagram.com/p/xyW4X7Ffq1/?modal=true

Flat DB press (using slingshot)-

45lb DB's- 10-12 reps (5 sets)

Incline hammer (using slingshot)-

2 plates (25lb each)- 8-10 reps, 6 sets.

Thats it for chest as fly's and other movements hurt my shoulder.

Hamstrings-

SLDL's-

135x 10 (warm-up) 2 sets.
225x 10-12 reps 4 sets.
315x 8 reps 3 sets (3" defecit)

Video of 225- http://instagram.com/p/xyXGOnlfq7/?modal=true

Lying hamstring curls-

4 sets.

110x failure
straight into
55x failure

Standing ham curls (using leg extension)-

Single leg, 50x failure (min 10 reps, each leg) 5 sets.

That concludes todays training, it felt so nice to bench again, I was actually excited for it

 

[RegisterJr]

Morning bro.

Have you ever tried benching with an arch? Since I've started doing that I haven't had any shoulder feels, and I used to all the time. Kept me off BB press for almost a couple years.

 

[grinnell27]

Morning bro. Have you ever tried benching with an arch? Since I've started doing that I haven't had any shoulder feels, and I used to all the time. Kept me off BB press for almost a couple years.

Hey man. Yeah I always bench with an arch but not since my injury, I'll try again later this week with an arch and on flat bench (not smith) to see how I go. I'm almost certain it's a tear in my shoulder but it doesn't always hurt. Should get it looked at really.

 

[RegisterJr]

Hey man. Yeah I always bench with an arch but not since my injury, I'll try again later this week with an arch and on flat bench (not smith) to see how I go. I'm almost certain it's a tear in my shoulder but it doesn't always hurt. Should get it looked at really.

Yeah, don't rush it. And I would definitely get it looked at.

 

[grinnell27]

Yeah, don't rush it. And I would definitely get it looked at.

Yeah I think I'll regret it if I don't.

 

[grinnell27]

Only got 6 hours last night... Think I was excited about becoming a sponsor for Platinum Nutraceuticals

So woke up initially feeling exhausted, but 5mins passed and I felt great as usual good old G8!!!

Today was legs, the main emphasis was quad work and paused squats.

Squats-

Bar x10
135x 8 (3 sets) all paused
225x 5 (2 sets) all paused
315x 5 (3 sets) all paused... Actually a PR for me doing 5x5. Used to only be able to do 3x5.

Working my way up to 405 soon hopefully!

Video- (will post this when on a computer)

Leg extensions-

150x 10 x10 sets... 100 reps of leg extensions today, trying something different... Definatley felt different haha.

Close stance leg press-

405x failure (min 10 reps) 6 sets.

Light lunge work-

60x 15 each leg x 3 sets

That's it for today not a huge amount of volume as I trained hams yesterday.

 

[RegisterJr]

Nice looking squats man.

Are you getting a sponsorship? Did I miss something?

 

[grinnell27]

Nice looking squats man. Are you getting a sponsorship? Did I miss something?

Sorry not sponsorship... Meant rep.

Yeah last night I was made a rep for them

 

[RegisterJr]

Sorry not sponsorship... Meant rep. Yeah last night I was made a rep for them

I just saw that. Nice job, and congratulations.

 

[grinnell27]

I just saw that. Nice job, and congratulations.

Cheers my man. Looking forward to working with a company and hopefully having some good input

 

[grinnell27]

Got a soild 8 hours last night, woke up feeling a little sleepy today, think it was likely due to the fact of how dehydrated I was this morning... Not sure why but had a bit of a headache, since then ive had about 1.5l of water and feel much better

Today was Back and Biceps-

Seated rows, sat on DB-

30x 15-20
60x 10-12
225x 10-12 (3 sets)
265x 8-10 (2 sets)

T-bar Rows Machine-

1 plate x 10 (warm-up)
2 plates x 8 (warm-up)
3 plates x 8 (warm-up) (3 sets)
4 plates + change x 5 (2 sets)

Video of 3 plate warmup- http://instagram.com/p/x3f10tFfpc/?modal=true
Video of working set with 4 plates and change- http://instagram.com/p/x3g7Q8lfqh/?modal=true

T-bar row-

3x25lb plates x10 (warm-up)
6x25lb plates x8 (warm-up)
10x25lb plates x6 (working set, 2 sets) This started to break down my form and didn't really like that so will drop it down to 8 plates next week.
7x25lb plates x6 (felt quite tired after the heavy set, wanted to save some energy so stopped there)

Video of 10 plates- http://instagram.com/p/x3lrqfFfu6/?modal=true
Video of 7 plates- http://instagram.com/p/x3lYdMlfus/?modal=true

Lat pulldowns (underhand grip)-

150x failure (min 8 reps) 5 sets.

That's it for back.

Biceps-

Seated alternating DB curls-

35x failure (min 8 reps per arm) 5 sets

Seated hammer curls-

40x failure (min 8 reps each arm) 4 sets

Fat grip bar curls-

70x failure (min 8 reps) 5 sets.

Preacher curls-

50x failure (min 15 reps) 3 sets.

That's it for today, no heavy deadlifts as ive trained legs already this week.

 

[RegisterJr]

You aren't going to share those plates with the rest of the gym?

Nice rowing bro.

 

[grinnell27]

You aren't going to share those plates with the rest of the gym? Nice rowing bro.

Nope... Sorry, when I'm training it's all about me haha. It's surprising how many 25's my gym ha actually... There was still about 6 plates left.

 

[RegisterJr]

Nope... Sorry, when I'm training it's all about me haha. It's surprising how many 25's my gym ha actually... There was still about 6 plates left.

Our gym has a lot too. I like using the 25's to get a deeper ROM.

 

[grinnell27]

Our gym has a lot too. I like using the 25's to get a deeper ROM.

Definatley. It makes 10x the difference using those instead of the 45's

 

[grinnell27]

Well today was a struggle to get up... Friday's always are haha. Took G8, got a solid 8 hours as per usual, no change there

Chest and triceps today-

Still using my slingshot to prevent any pain in my shoulders.

Flat bench press-

Bar x10 (no sling)
90x 8 (close grip, no sling for 1st set) 3 sets 135x 10 (with sling) 4 sets 180x 6 (with sling) 2 sets

Not planning to go heavier than 180 for a while... As any heavier puts a strain on my shoulder, not a pain though while using the sling... Just a weird tightness.

Decline bench-

135x 10 (with sling) 4 sets

I don't really want to go past 10 reps as it will start to tire my shoulder

Flat DB press-

55x 10 (with sling) 4 sets

Can't go normal width with these as it hurts, so I turn the DB's parallel with my body and press, interesting feeling but it's good and also taxes my triceps.

That's it for chest sadly, no flys as pec dec, cables and free weight all hurt.

Triceps-

This is by far my favourite exercise for them-

Tricep dip. Plate loaded-

3-4secs up/down.

45lb each side x 10-12 or failure. X5 sets

Video- http://instagram.com/p/x6Ii3zFfrV/?modal=true

Reverse grip Tricep pull downs-

4 sets

90x failure
Straight into

Overhand grip push downs
90x failure

I tried something new today as well with triceps-

This movement:

Start like this-

Then progress the movement in this fashion until arms are straight at the top-

Don't know what it's called though?
Saw Mike O'hearn do them... Quite like them Now

And that's it for today, nothing crazy as it can aggravate my shoulder.

Thanks

 

[RegisterJr]

I'm with you on Fridays.

Man, I love that dip machine. I wish we had one.

 

[grinnell27]

I'm with you on Fridays. Man, I love that dip machine. I wish we had one.

I know man it's amazing!

We have a member who build the equipment for us. He built that smith machine that I posted a video of earlier in the week... And he made sure the bar actually weighs 45lb

 

[RegisterJr]

I know man it's amazing!

We have a member who build the equipment for us. He built that smith machine that I posted a video of earlier in the week... And he made sure the bar actually weighs 45lb

I've been tempted to bring in a scale to weigh ours, but I don't really use it that much.

 

[grinnell27]

I've been tempted to bring in a scale to weigh ours, but I don't really use it that much.

yeah most of them seem to be around 25-35lb

 

[grinnell27]

Sorry guys, thought i put an update on for yesterday... Obviously didn't

Well heres yesterdays update-

Solid sleep as always from the impeccable G8.

Decided on a Back & Biceps for Saturday.

BB Rows-

Bar x10
135 x12 (2 sets)
225x 10 (3 sets)
242x 8 (2 sets)

T-bar rows-

Had to use the 45lb plates today as I was in another gym and they have something silly like 5 plates of 25lb.

1 Plate x 10
2 plates x 10
3 plates x10
4 plates x8 (2 sets)
5 plates x8 (2 sets)
5 plates + 25lb x 8 (1 set)

DB Rows-

Again this gym isn't exactly built for anyone even remotely strong, the DB's only go to 65.

65 x 15-20 (4 sets)

Back extension machine (this is actually decent)-

That thing^^^^^^^

Anyway I put on the whole stack which was roughly 315lb and went to failure on each set, 5 sets, something like 6-8 reps each.

This is great for my strength training.

Thats it for back...

Biceps-

BB curls-

Bar x 10
1x 25lb plate each side x failure (8-10 reps) 5 sets

Seated alternating DB curls-

35x failure (10-12 reps) 5 sets

Seated hammer curls-

40x failure (10-12) 4 sets

Preacher curls-

50x failure (25-30 reps) 3 sets.

Thats saturday ^^^

No gym today but got great sleep as always, 8 hours