Soul0wner's run with Perform

[TheSwanks]

Leg Day while sippin on that Green Drink!!

Leg Day

Leg Press
210x6
230x6
250x6

DB Split Squat
20x15
25x12
30x7

DB Front Squat SS*
25x12
25x12

Leg Extension SS*
50x7
50x8

Calf Press
210x12
230x9
250x6 SS* on the last set

Seated DB Calf Raise SS*
40x12

good work in here, still going strong! how you holding up?

 

[soul0wner]

good work in here, still going strong! how you holding up?

I'm great man! Mad tomorrow is a rest day! Haha. I'm more determined as focused on my goal than I have ever been!

 

[soul0wner]

Weighed in at 183 today. Good stuff.

 

[soul0wner]

Chest/Delts and Abs today

Flat DB Hammer Press
40x6
40x6
40x6

Incline DB Press
40x6
40x6
40x6

Decline DB Fly
25x6
25x6

DB Pullover
35x7
35x6
35x6

DB Military Press
40x6
40x6

Single Arm DB Upright Row
30x6
30x6

DB Side Lateral
20x4
20x4

Crunches
20
20

 

[TheSwanks]

Chest/Delts and Abs today

Flat DB Hammer Press
40x6
40x6
40x6

Incline DB Press
40x6
40x6
40x6

Decline DB Fly
25x6
25x6

DB Pullover
35x7
35x6
35x6

DB Military Press
40x6
40x6

Single Arm DB Upright Row
30x6
30x6

DB Side Lateral
20x4
20x4

Crunches
20
20

Check out Arnold presses for Delts. You'll thank me!

 

[soul0wner]

Last Fridays arm workout will be up later today. I can't wait to see what the new flavor of this stuff will be.

 

[soul0wner]

15 minutes of fasted cardio this morning while sippin on the green stuff!! I forgot how good this stuff tastes!! I haven't had it for a couple of days.

 

[TheSwanks]

15 minutes of fasted cardio this morning while sippin on the green stuff!! I forgot how good this stuff tastes!! I haven't had it for a couple of days.

Nomnomnom

 

[soul0wner]

Last Fridays arm workout

Alt DB Curl
20x9
20x9

DB Curl
20x12
20x10

DB Hammer Concentration Curl
15x13
15x14

Rope Pushdown
80x9
80x9

Straight Bar Pushdown
60x11
60x10

DB Kickback
15x15
15x11

Standing Calf Raise
250x9
250x10

Seated DB Calf Raise
45x15
45x20

 

[soul0wner]

Chest and Abs from earlier this week

Flat DB Press
40x9
40x9
40x9

Incline Hammer Press
40x10
35x7
30x10

DB Flat Fly
20x15
20x15
20x14

Alt Hammer DB Front Raise
15x9
15x9

Seated DB Hammer Shoulder press
30x12
35x12

Seated DB Side Lateral
15x7
10x13

Face Down Close Grip Front Raise
10x13

35 pound weight on chest crunches
20
20

Lying Side Crunch
20
20

 

[soul0wner]

Arms from today

DB Curl
20x8
20x9

Straight Bar Pushdown
70x9
70x8

DB Preacher Curl
30x7
30x7

Overhead DB Extension
30x9
30x9

Standing Alt Hammer Curl
20x9
15x6
20x8
15x6

Close Grip Hammer Press
30x9
25x6
30x9
25x6

 

[TheSwanks]

Chest and Abs from earlier this week

Flat DB Press
40x9
40x9
40x9

Incline Hammer Press
40x10
35x7
30x10

DB Flat Fly
20x15
20x15
20x14

Alt Hammer DB Front Raise
15x9
15x9

Seated DB Hammer Shoulder press
30x12
35x12

Seated DB Side Lateral
15x7
10x13

Face Down Close Grip Front Raise
10x13

35 pound weight on chest crunches
20
20

Lying Side Crunch
20
20

hows that tub holding up, brother man?

 

[soul0wner]

hows that tub holding up, brother man?

More than half gone

 

[TheSwanks]

More than half gone

or less than half full?

 

[soul0wner]

or less than half full?

Haha, touché.

 

[soul0wner]

I have 2 workouts to put up whenever I get the chance.

 

[TheSwanks]

I have 2 workouts to put up whenever I get the chance.

Thanks for the heads up!

 

[soul0wner]

I started a 3 day push/pull/legs routine

Flat DB Press
50x10
50x10
50x10

Incline DB Press
40x12
40x11

Decline DB Press
40x10
40x7

Seated DB Military Press
40x10
40x12
40x11

DB Side Laterals DS*
15x8
10x7

Rope Pushdown
80x10
80x11

Single Rope Pushdown
40x8

 

[soul0wner]

DB Deadlift
40x12
40x11
40x12

DB Bent Over Row
30x13
30x12

One Arm Row
30x12
30x12

Pulldown
140x7
120x9

Curls
20x10
20x9

Hammer Curl
15x11

 

[TheSwanks]

I started a 3 day push/pull/legs routine

Flat DB Press
50x10
50x10
50x10

Incline DB Press
40x12
40x11

Decline DB Press
40x10
40x7

Seated DB Military Press
40x10
40x12
40x11

DB Side Laterals DS*
15x8
10x7

Rope Pushdown
80x10
80x11

Single Rope Pushdown
40x8

DB Deadlift
40x12
40x11
40x12

DB Bent Over Row
30x13
30x12

One Arm Row
30x12
30x12

Pulldown
140x7
120x9

Curls
20x10
20x9

Hammer Curl
15x11

Where'd u get ur program?

 

[soul0wner]

Where'd u get ur program?

Online. A different site. I switched some stuff up as well. Why?

 

[TheSwanks]

Online. A different site. I switched some stuff up as well. Why?

just curious is all! I just started my first professionally designed program.

 

[soul0wner]

just curious is all! I just started my first professionally designed program.

Nice man! What did that run you?

 

[TheSwanks]

Nice man! What did that run you?

nothing. it's part of a promo I won! My coach is Matt Savard www.bossbody.net, also known on here at Mattys4

 

[soul0wner]

nothing. it's part of a promo I won! My coach is Matt Savard www.bossbody.net, also known on here at Mattys4

Nice man! Congrats with that!

Yesterdays workout

Flat DB Press
50x12
50x11
50x11

Incline Chest Press
160x9
160x7
160x6

Flat DB Fly
20x9
20x9

Seated DB Shoulder Press
40x12
40x9
35x12

DB Side Lateral DS*
15x9
10x8

Rope Pushdown
80x12
80x10

Single Hand Rope Pushdown
40x6

 

[soul0wner]

I'm going to try to hit that pull workout today. Back has been acting up more and more lately. Just started going to the chiropractor yesterday, shall see how that helps. Also, I'm at about 187.2 as of this morning. Kind of hit a plateau it seems, and I am at a deficit of about 800-1000 calories. Strange, shall see what happens over the next few days. I probably have 4 scoops worth of perform left.

 

[TheSwanks]

I'm going to try to hit that pull workout today. Back has been acting up more and more lately. Just started going to the chiropractor yesterday, shall see how that helps. Also, I'm at about 187.2 as of this morning. Kind of hit a plateau it seems, and I am at a deficit of about 800-1000 calories. Strange, shall see what happens over the next few days. I probably have 4 scoops worth of perform left.

Eat at maintenance cals for a few days to reboot your system

 

[soul0wner]

Eat at maintenance cals for a few days to reboot your system

I'm going to give it a few more days to see what happens. I've also been adding some fiber powder to my diet as well.

 

[TheSwanks]

I'm going to give it a few more days to see what happens. I've also been adding some fiber powder to my diet as well.

I would honestly push for you to start today. When the gains stop it's a warning sign that you're going into pre-overtraining or starvation mode when you're on a cut. On a bulk it usually just means you need to switch up your program. If you let it go on, it will only be more difficult and take longer to reset it.

 

[soul0wner]

I would honestly push for you to start today. When the gains stop it's a warning sign that you're going into pre-overtraining or starvation mode when you're on a cut. On a bulk it usually just means you need to switch up your program. If you let it go on, it will only be more difficult and take longer to reset it.

What if I have a cheat meal or two today? To put me near or over maintenance?

 

[soul0wner]

Hit the weights today finally.

DB Deadlift
40x12
40x12
40x10

DB Bent Over Row
30x14
30x11

DB One Arm Row
35x12
35x12

Pulldown
100x12
100x12

Curl Machine
30x15
30x10
30x9

DB Hammer Curls
15x10
15x9

 

[soul0wner]

Push Day

Incline DB Press
40x12
30x12
30x12

Flat DB Press
35x12
35x12
3512

Incline Hammer Press
35x12
35x12

Seated Military DB Press
40x12
40x10
35x8 *DS

DB Side Lateral
15x10
10x7 *DS

Rope Pushdown
85x8
85x7

Single Rope Pushdown
40x10

 

[soul0wner]

About to hit the pull workout!!!

 

[TheSwanks]

About to hit the pull workout!!!

do it up!

 

[soul0wner]

Pull Workout

DB Bent Over Row
35x9
35x10
35x9

One Arm DB Row
35x14
35x11
40x9

Lat Pulldown
110x11
110x8
90x13

Curls
30x12
35x7
35x9

DB Hammer Curls *DS
20x5
15x6
10x10

 

[TheSwanks]

Pull Workout

DB Bent Over Row
35x9
35x10
35x9

One Arm DB Row
35x14
35x11
40x9

Lat Pulldown
110x11
110x8
90x13

Curls
30x12
35x7
35x9

DB Hammer Curls *DS
20x5
15x6
10x10

How much of that do u have left bud?

 

[soul0wner]

How much of that do u have left bud?

Probably 3 scoops.

 

[TheSwanks]

Probably 3 scoops.

Almost done then. Hate that!

 

[soul0wner]

Almost done then. Hate that!

Yeah man, I'm bumming. Back to crystal light while working out, haha.

 

[TheSwanks]

Yeah man, I'm bumming. Back to crystal light while working out, haha.

Just FYI both perform and endurance are on sale at nutraplanet

 

[soul0wner]

Just FYI both perform and endurance are on sale at nutraplanet

No $$$ waiting on my tax refund to show up. When is the new flavor supposed to drop?

 

[TheSwanks]

No $$$ waiting on my tax refund to show up. When is the new flavor supposed to drop?

I hear as early as next week! I'll have some soon!

 

[soul0wner]

I hear as early as next week! I'll have some soon!

Haha, lucky you!!

 

[soul0wner]

182.4 this morning. I know there isn't many people in here.

 

[TheSwanks]

182.4 this morning. I know there isn't many people in here.

I'm here bro!

 

[soul0wner]

I'm here bro!

You're my true bro! Haha!

Leg Workout

Leg Extension
35x20
50x14
50x15

Walking DB Lunge Warmup
35x17

DB Lunges
35x5
35x6

Leg Press
160x20 Warmup
250x10

DB Squat
35x12
35x12
35x12

I can't post pictures from the mobile app for some reason, which isn't cool.

 

[TheSwanks]

You're my true bro! Haha!

Leg Workout

Leg Extension
35x20
50x14
50x15

Walking DB Lunge Warmup
35x17

DB Lunges
35x5
35x6

Leg Press
160x20 Warmup
250x10

DB Squat
35x12
35x12
35x12

I can't post pictures from the mobile app for some reason, which isn't cool.

Thick and thin my man!!

You have to make sure they're smaller than 800x800 first

 

[soul0wner]

Push Day

Incline DB Press
50x9
50x9

Flat DB Press
50x10
50x8

Decline DB Press
45x8
45x6

DB Shoulder Press
35x12
35x13
35x12

Triceps Rope Pushdown
85x11
85x9

 

[TheSwanks]

Push Day

Incline DB Press
50x9
50x9

Flat DB Press
50x10
50x8

Decline DB Press
45x8
45x6

DB Shoulder Press
35x12
35x13
35x12

Triceps Rope Pushdown
85x11
85x9

I like all the dumbell work dude. Work those stabilizers!

 

[soul0wner]

I like all the dumbell work dude. Work those stabilizers!

Haha, yeah buddy! I spent like 1,800$ on a home gym and I barely use that now! I've had the dumbbells for a long time too!