Time for some much needed R&R: Finaflex style! (Sponsored)

[RegisterJr]

9 hours sleep? WTF... No kids?

No G8 last night. Guess now I know what it is like to get spoiled, because last night was a horrible sleep. 4 hours, broken as hell, weird ass dreams. Woke with no desire to workout but of course did.

Workout:

8/27/13

Day 4: Back and Shoulders Hypertrophy

Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Bent Over Row Speed
155x3
170x3
170x3
170x3
170x3
170x3

Pulldowns (wide grip)
200x12
210x12
220x10

Seated Rows
140x12
140x12
140x10

One Arm Dumbbell Rows
70x15/15
70x15/15

Close Grip Pull downs (Palms facing) superset with Strechers
150x20 / 140x20
150x20 / 140x15

Seated Dumbbell Press
45x15
45x12

Upright Rows superset with Facepulls
100x10 / 100x15
100x10 / 100x15

Lateral Raises superset with High Pull Low Rows
20x20 / 50x12
20x20 / 50x12

Really enjoying the High Low Pulls..

All in all workout went really well. Ignite2 got me out of the 'ugh' mindset. Had a nice pump in my traps/lats by the end. Looking forward to a better sleep this evening.

Will be adding another cardio session this evening (as per norm 8km fast paced walk).

Nice workout, Wasme!

 

[wasme]

9 hours sleep? WTF... No kids?

Nice workout, Wasme!

....me no kids? lol.... My kids (20 not living at home, 18,15) My wifes (17,15,10) ... G8 + locked door = awesome sleep!

Thanks man.

 

[wasme]

Last night was the first 'mediocre' sleep on G8. I am actually wondering if it could be carb related, as I did have a carb reload in the latter part of the evening (some toast, cereal).

Sleep last night - 7 hours broken - woke twice, very short periods of time though.
Dream status - had dreams - violent, crazy - just plain ugly.
Morning feeling - refreshed, yet frustrated.



Workout:

8/28/13

Day 5: Lower Body Hypertrophy

Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Squats - Speed
205x3
225x3
235x3
235x3
235x3
235x3

Hack Squats
210x12
210x12
210x10

Leg Extensions
100x20
100x20
100x20
100x20
100x20

Romanian Deadlift
170x12
170x12
170x12

Leg Curls
60x20
60x20
60x20
60x20 - found this last set gruelling with a few pauses

Barbell Calf Raises superset with 3 sets Crunches and then 3 sets of Ab Wheel rollouts
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 10
210x15 / 10
210x15 / 10

Legs felt like hell climbing the seven flights of stairs at work this morning, and after lunch.

Adding another cardio session this evening (as per norm 8km fast paced walk).

 

[drewsicle3210]

Last night was the first 'mediocre' sleep on G8. I am actually wondering if it could be carb related, as I did have a carb reload in the latter part of the evening (some toast, cereal).

Sleep last night - 7 hours broken - woke twice, very short periods of time though.
Dream status - had dreams - violent, crazy - just plain ugly.
Morning feeling - refreshed, yet frustrated.



Workout:

8/28/13

Day 5: Lower Body Hypertrophy

Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Squats - Speed
205x3
225x3
235x3
235x3
235x3
235x3

Hack Squats
210x12
210x12
210x10

Leg Extensions
100x20
100x20
100x20
100x20
100x20

Romanian Deadlift
170x12
170x12
170x12

Leg Curls
60x20
60x20
60x20
60x20 - found this last set gruelling with a few pauses

Barbell Calf Raises superset with 3 sets Crunches and then 3 sets of Ab Wheel rollouts
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 10
210x15 / 10
210x15 / 10

Legs felt like hell climbing the seven flights of stairs at work this morning, and after lunch.

Adding another cardio session this evening (as per norm 8km fast paced walk).

I know with some of these L-Dopa products, they are suggested to be taken 60 minutes away from carbs. Maybe that had something to do with it?

 

[drewsicle3210]

Killing these workouts bro

 

[wasme]

I know with some of these L-Dopa products, they are suggested to be taken 60 minutes away from carbs. Maybe that had something to do with it?

Could be as on that occassion was only probably 20 minutes separating.

Killing these workouts bro

Thanks Andrew

 

[wasme]

Sleep last night - 6.5 hours unbroken
Dream status - nothing I recollect
Morning feeling - woke feeling rested. I could have gone back to sleep but needed to get up. Took about 10 minutes to wake up completely but in the end felt refreshed.

Workout:

8/29/13

Day 6: Chest and Arms Hypertrophy

Warmup: 5.5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Flat Bench Press - Speed
205x3
225x3
225x3
235x3
235x3
235x3

Incline Dumbbell Press
60x12
60x10
60x10

Hammer Grip Dumbbell Press
50x15
50x12
50x12

Incline Dumbbell Flies
45x20
45x16

Preacher Curls superset with Overhead Tricep Extension
90x12 / 110x12
90x12 / 110x12
90x12 / 110x12

Concentration Curls superset with Rope Pushdowns
30x15-15 / 90x15
30x14-15 / 90x15
30x10-11 / 90x15

Spider Curls superset with Vbar Pushdowns
55x20 / 100x20
55x20 / 100x20

Felt like a solid workout, excellent pump in my arms. (The kind when it feels like washing your hair after is a chore lol).

This evening a second cardio session will be 8km fast paced walk. Last night I ended up walking the first km, running 6km, walking last km.

 

[Montego1]

Ahhhhhhhh yes. Carbs should be as far away from g8 as possible. This would cause the sleep problems.

 

[wasme]

Ahhhhhhhh yes. Carbs should be as far away from g8 as possible. This would cause the sleep problems.

Thanks for confirming Montego. Normally there is at least 2+ hours between.

 

[wasme]

8/31/13

Excellent sleep last night. Very restful, woke pretty much in the position I fell asleep in.

Sleep last night - 7.5 hours unbroken.
Dream status - Nothing that I remember
Morning feeling - Woke alert and refreshed.

Got up: dumped 4 caps of MaxPUMP into a scoop of Ignite and was out the door for my run.

Warmup - 6km run through park (fasted).

Day 1 - Upper Body Power

Bent Over Rows - Rest 90 seconds
170x5
170x5
175x5
185x5
195x5

Wide-Neutral Grip Pulldowns - 45 seconds rest
200x10
210x10
220x10

Close-grip Palms facing Pulldowns - 45 seconds rest
210x10
210x10
210x9

Bench Press - 90 seconds rest
180x8
180x8
260x5
280x4
280x3

Flat Dumbbell Press - 60 seconds rest
70x10
70x10
70x9

Military Shoulder Press - 90 seconds rest
130x10
130x10
160x10
160x10

Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
100x10 / 100x12
100x10 / 100x12
100x10 / 100x12

Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
165x10 / 100x10
165x10 / 100x10
165x10 / 100x10

Noticing my recovery is up with the G8/BCAASAA combo. Doms are some what reduced even after my last leg day.

Also, just finished my second session of cardio - 8km LISS.

 

[Sean1332]

I definetly concur with waking up and feeling alert!

 

[wasme]

I definetly concur with waking up and feeling alert!

It certainly is a nice change of pace.

 

[drewsicle3210]

G8 is the shizzle for sleep. I could go for some about now.
I remember never dreaming too, I like to dream sometimes. Wacky dreams.

 

[wasme]

G8 is the shizzle for sleep. I could go for some about now.
I remember never dreaming too, I like to dream sometimes. Wacky dreams.

When my dreams get wacky they get twisted and violent. I like the not remembering dreams aspect of G8

 

[wasme]

...

 

[wasme]

Sorry about the above... post wouldn't work..

Doesed G8 at 12am, woke at 8... perfect!

Sleep last night - 8 hours unbroken.

* my wife just told me I got up once in the night to go to the bathroom. I simply can't recall this.

Dream status - Cannot recollect any dreams

Morning feeling - refreshed, great mind set


Workout:

9/1/13

Upon rising:

-dumped 4 caps of MaxPUMP into a scoop of Ignite and was out the door for my run.
-chased with BCAASAA

Warmup - 5km run through park (fasted).

Day 1 - Lower Body Power

Squats - 90-120 seconds rest
160x8
160x8
160x8
220x5
260x5
280x3

Hack Squats - 60 seconds rest
230x10
240x10

* added 10lbs on second set

Leg Extensions - 30 seconds rest
140x10
140x10
140x10

*added 5lbs for all three sets

Stiff Leg Deadlifts - 90 seconds rest
205x8
205x8
205x8

*numbers up across the board here.

Lying Legs Curls supersetted with Ab Wheel
90x10 / 10
90x10 / 10
90x10 / 10


Barbell Calf Raises supersetted with Crunches - NO rest
210x12 / 25
210x12 / 25
210x12 / 25
210x12 / 25


Excellent workout this morning. Mentally was in a really good mood, mind/muscle connection was on point. Strong pump in my legs, and on some exercises the weights seemed lighter than last time around.

This evening I will add in a second cardio session: 8km fast paced walk (2km of which is uphill).

Props to snagencyV2.0 for his prep/performance at the Nationals...inspiring.

 

[wasme]

9/2/13

Dosed G8 at 12am, woke at 5 (bathroom) and then 8...

Sleep last night - 8 hours waking only once for a quick trip to the bathroom. Was back asleep very quickly and very little movement throughout the night. This seems to be a trend, where I move very little which obviously means a very restful/deep sleep.

Dream status - Cannot recollect any dreams

Morning feeling - refreshed, great mind set. Today was supposed to be my day off. But being as it is a holiday and the face that I awoke ready to lift I figured I would make tomorrow a little less busy.

Day 4: Back and Shoulders Hypertrophy

Warmup: 6km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Bent Over Row Speed
170x3
170x3
170x3
170x3
170x3
170x3

Pulldowns (wide grip)
200x12
210x12
220x10

Seated Rows
140x12
140x12
140x9

One Arm Dumbbell Rows
70x15/15
70x15/15

Close Grip Pull downs (Palms facing) superset with Strechers
150x20 / 140x20
150x20 / 140x15

Seated Dumbbell Press
45x15
45x15

- up on reps

Upright Rows superset with Facepulls
100x10 / 100x15
100x10 / 100x15

Lateral Raises superset with High Pull Low Rows
20x20 / 50x12
20x20 / 50x12

For a day off my workout was spot on. Mentally was totally in the zone. Great pump in my traps/lats by the end.

Will be adding another cardio session this evening (as per norm 8km fast paced walk).

 

[snagencyV2.0]

I see everything is rocking & rolling along in Canada just fine these days, cool :cool2:

Warmup: 6km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

why not just throw it all together?
uncap the Max Pump, and put everything in shaker all at once..
this is one of my fav preWO shakes in the whole world

 

[wasme]

I see everything is rocking & rolling along in Canada just fine these days, cool :cool2:

why not just throw it all together?
uncap the Max Pump, and put everything in shaker all at once..
this is one of my fav preWO shakes in the whole world

Things are going well my friend...

I will give that a shot tomorrow morning!

 

[804]

Been out a few days brother! Everything looks great in here. That G8 seems to be working out well overall!

 

[wasme]

Been out a few days brother! Everything looks great in here. That G8 seems to be working out well overall!

I am very impressed with this combo. The sleep I am getting, and recovery are great. Noticing this week DOMS are way down ....

 

[wasme]

Hey guys..

Sleep last night - 8 hours with a couple of very short wakeups.
Dream status - nothing to note here
Morning feeling - awake and ready to run.



Workout:

9/04/13

Day 5: Lower Body Hypertrophy

Warmup: 5km run (dosed BCAASAA prior to this run, on Snags advice dumped Ignite2 and uncapped MaxPUMP into the mix - made a frenzy of a potion I tell ya!)

Squats - Speed
225x3
225x3
245x3
245x3
245x3
245x3

- added weight across the board here

Hack Squats
210x12
210x12
210x12

Leg Extensions
105x20
105x20
105x20
105x20
105x20

- added some weight here.. legs were just fried on the last two sets.. got to 15 and needed to pause a moment before continuing

Romanian Deadlift
170x12
180x12
180x11

- couldn't squeeze out one more rep.

Leg Curls
60x20
60x20
60x20
60x20

Barbell Calf Raises superset with 3 sets Crunches and then 3 sets of Ab Wheel rollouts
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 10
210x15 / 10
210x15 / 10

Excellent workout. As mentioned in the above post I am finding much quicker recovery after my workouts (with regards to DOMS). The load is just as intense as the numbers are slowly creeping up. So far BCAASAA + G8 is a marriage made in heaven.

Of course I will be adding another cardio session this evening (as per norm 8km fast paced walk).

 

[Montego1]

Another great day trending!

 

[drewsicle3210]

I am interested in this workout plan. Do you have a link for a read up?

 

[packers6211]

Solid leg day my friend! Especially the squats. That's one I don't mess with but would love to.

 

[Danb2285]

Nice leg day as usual bud

 

[804]

Great leg day wasme!

 

[wasme]

Another great day trending!

So true. DOMs in my legs are just there today - nothing major. Had a great 6.5km run this morning, usually much tougher after leg day.

I am interested in this workout plan. Do you have a link for a read up?

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Give it a read, and give it a few weeks - nice change from FST7 for me.

Solid leg day my friend! Especially the squats. That's one I don't mess with but would love to.

Thanks Pack.. Really like the speed squats.

Nice leg day as usual bud

Thanks Dan. Shortened the rest periods some too which made it a bit more intense.

Great leg day wasme!

Thanks 804. What's up next for you?

 

[wasme]

Morning guys...

Dosed G8 at 1130 last night.

Sleep - 6 hours till my son decided to go to the gym at 545am. My bedroom is above the garage and the door woke me when he got his bike. In the moment I was a tad frustrated, but he is motivated so I got over it. He just started college (to become a police officer) so it is good to see him ensuring he gets his workouts in.
Dream status - None
Morning feeling - woke, said f u c k and then laid there for 30 minutes before going for my run. In a very good mood today though.

6:20am: Took my BCAASAA dose prior and out the door for a 6.5km run.

I did not have time this morning to do my Chest/Arms workout. But will do so after work, and update when complete.

 

[Montego1]

Great to see the kids showing interest in working out. My eight year old twins love doing the kids workouts at the gym when i go and then they want to flex their muscles lol. Wonder where they get that from

 

[drewsicle3210]

Great to see the kids showing interest in working out. My eight year old twins love doing the kids workouts at the gym when i go and then they want to flex their muscles lol. Wonder where they get that from

Ha! My 5 year old has her own weights, 2 and 3 pounds, an she will work out with me and flex. Still working on her form though, and how to do a proper pushup and pullup

 

[RegisterJr]

Morning guys...

Dosed G8 at 1130 last night.

Sleep - 6 hours till my son decided to go to the gym at 545am. My bedroom is above the garage and the door woke me when he got his bike. In the moment I was a tad frustrated, but he is motivated so I got over it. He just started college (to become a police officer) so it is good to see him ensuring he gets his workouts in.
Dream status - None
Morning feeling - woke, said f u c k and then laid there for 30 minutes before going for my run. In a very good mood today though.

6:20am: Took my BCAASAA dose prior and out the door for a 6.5km run.

I did not have time this morning to do my Chest/Arms workout. But will do so after work, and update when complete.

Good for him! Some of the guys around here that I see are waiting on a LEO opening don't look to be as motivating...

Welcome to the F-bomb wake up feeling..

 

[wasme]

Workout:

9/5/13

Day 6: Chest and Arms Hypertrophy

6km run this morning.... (dosed BCAASAA prior to this run)

WORK - blah!

After work: uncapped 4 maxPUMP and dumped into my ignite2

Flat Bench Press - Speed
205x3
225x3
235x3
235x3
235x3
245x3

Incline Dumbbell Press
60x12
60x12
60x10

Hammer Grip Dumbbell Press
50x15
50x13
50x13

Incline Dumbbell Flies
45x20
45x15

Preacher Curls superset with Overhead Tricep Extension
90x12 / 110x12
90x12 / 110x12
90x12 / 110x12

Concentration Curls superset with Rope Pushdowns
30x15-15 / 90x15
30x15-15 / 90x15
30x11-10 / 90x15

Spider Curls superset with Vbar Pushdowns
55x20 / 100x20
55x20 / 100x20

Solid workout, excellent pump in my arms.

Just came back from a second cardio session: 8km fast paced walk.


No weights tomorrow, but will probably do an 8km run in the morning.

 

[snagencyV2.0]

Solid workout.

indeed :yup:

 

[wasme]

Well gentleman last night I experience 'by accident' a full scoop.

I was in the kitchen getting things ready for bed/morning talking to my daughter (almost 16) about her new job. In my normal fashion of digging into a container and dumping a full or heaping scoop... well I did just that with G8, not even realizing. Interesting experience to say the least. I was in bed 20 minutes later (11pm).. and it seemed like forever had passed. I was thinking here I take a full scoop and I cant even sleep. Look over at the clock and see it is 4:45am. Figure that one out!


Sleep last night - 7 solid hours with a 30 second wake up.
Dream status - nothing to note here, but in retrospect obviously I was dreaming I could not sleep.
Morning feeling - best morning thus far, just killed 8.2km


Workout:

9/06/13

8.2km run (dosed BCAASAA prior to this run). Run consisted of 5km of trail and 3.2km of high school track. The 8 laps : jogged curves and full out on the straights. Sprints on the straights were easily the fastest sprints I have done. I am thinking the speed squats, etc (hypertrophy days) of this routine are helping with this progression? When I got home, and as I sit here my legs are pumped and on fire. Beauties..

Did I mention I am loving this combo.

 

[drewsicle3210]

Well, looks like you officially worked up to a full scoop. Best sleep ever...

 

[wasme]

Well, looks like you officially worked up to a full scoop. Best sleep ever...

I don't know about that lol...

 

[MrKleen73]

....me no kids? lol.... My kids (20 not living at home, 18,15) My wifes (17,15,10) ... G8 + locked door = awesome sleep!

Thanks man.

Glad to see you changed it to (Not living at home) instead of "My oldest is not with us anymore." The first time I read that I thought one of your children had passed away... I believe I even offered you my condolences...

Well gentleman last night I experience 'by accident' a full scoop.

I was in the kitchen getting things ready for bed/morning talking to my daughter (almost 16) about her new job. In my normal fashion of digging into a container and dumping a full or heaping scoop... well I did just that with G8, not even realizing. Interesting experience to say the least. I was in bed 20 minutes later (11pm).. and it seemed like forever had passed. I was thinking here I take a full scoop and I cant even sleep. Look over at the clock and see it is 4:45am. Figure that one out!


Sleep last night - 7 solid hours with a 30 second wake up.
Dream status - nothing to note here, but in retrospect obviously I was dreaming I could not sleep.
Morning feeling - best morning thus far, just killed 8.2km


Workout:

9/06/13

8.2km run (dosed BCAASAA prior to this run). Run consisted of 5km of trail and 3.2km of high school track. The 8 laps : jogged curves and full out on the straights. Sprints on the straights were easily the fastest sprints I have done. I am thinking the speed squats, etc (hypertrophy days) of this routine are helping with this progression? When I got home, and as I sit here my legs are pumped and on fire. Beauties..

Did I mention I am loving this combo.

Yeah that is a lot like what a full scoop does to me but waking up is far from easy for me. It is so easy for me to roll over and be right back asleep...

Nice sprints!!!

 

[wasme]

Glad to see you changed it to (Not living at home) instead of "My oldest is not with us anymore." The first time I read that I thought one of your children had passed away... I believe I even offered you my condolences...


Yeah that is a lot like what a full scoop does to me but waking up is far from easy for me. It is so easy for me to roll over and be right back asleep...

Nice sprints!!!

Yes, thought I had better word that better this time around. And indeed you did, lol.

Thanks, felt good... legs are a tad sore this evening.

 

[wasme]

9/7/13

No G8 last night. Had a good sleep though.

Got up: dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA and was out the door for my run.

Warmup - 5km run through park (fasted).

Day 1 - Upper Body Power

Bent Over Rows - Rest 90 seconds
170x5
170x5
170x5
185x5
205x5

- up from last week

Wide-Neutral Grip Pulldowns - 45 seconds rest
200x10
210x10
220x9

Close-grip Palms facing Pulldowns - 45 seconds rest
210x10
210x10
210x8

Bench Press - 90 seconds rest
180x8
180x8
260x5
280x5
280x5

- up from last week

Flat Dumbbell Press - 60 seconds rest
70x10
70x10
70x10

Military Shoulder Press - 90 seconds rest
130x10
130x10
160x10
160x10

Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
100x10 / 100x12
100x10 / 100x12
100x10 / 100x12

Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
165x10 / 100x10
165x10 / 100x10
165x8 / 100x10


Strength felt up this morning. Recovery is great too, legs were so sore last night from the sprints - this morning they felt fine and my run was no problem.

 

[Montego1]

280x5 strong homie!

 

[wasme]

280x5 strong homie!

Thanks man... fueled by Finaflex..

 

[wasme]

Thanks man... fueled by Finaflex..

Probably just lost my rep status for that one, lol

- And on that note Athletix has done me just fine as well.

 

[drewsicle3210]

I'm sure you're good. A good rep can appreciate quality supps openly from other companies, IMO.

 

[wasme]

I'm sure you're good. A good rep can appreciate quality supps openly from other companies, IMO.

I agree, thanks..

 

[wasme]

Doesed G8 at 11pm, but couldn't fall asleep.. last time I looked at the clock was 1:15am. However, had really stressful night and way too much on my mind. Was surprised I fell asleep at all. Mind you I did then sleep 7 solid hours.

Sleep last night - 7 hours unbroken.

Dream status - No memory of one.

Morning feeling - refreshed, ready to workout.

Workout:

9/8/13

Upon rising:

-dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA

Warmup - 5km run through park (fasted).

Day 2 - Lower Body Power

Squats - 90-120 seconds rest
160x8
180x8
260x5
270x5
290x5

- numbers are up here

Hack Squats - 60 seconds rest
230x10
240x10

Leg Extensions - 30 seconds rest
145x10
145x10
145x10

- added 5lbs

- last few reps were pretty painful, paused at 7 and 9 but got the set done.

Stiff Leg Deadlifts - 90 seconds rest
205x8
205x8
215x7

*added 10 on the last set but couldnt get all the way to 8...nausia set in around rep 4

Lying Legs Curls supersetted with Ab Wheel
90x10 / 10
90x10 / 10
90x10 / 10


Barbell Calf Raises supersetted with Crunches - NO rest
210x12 / 25
210x12 / 25
210x12 / 25
210x12 / 25


Felt like I had a great workout this morning. Run really cleared my mind, and thus was mentally on point.

This evening I will add in a second cardio session: 8km fast paced walk (2km of which is uphill).

 

[Montego1]

Great detail in here still bud. How is the weight looking with the added cardio?

 

[wasme]

Great detail in here still bud. How is the weight looking with the added cardio?

Thanks Monte. Down about 6 lbs since the start of the log, but feeling leaner.

 

[Montego1]

Thanks Monte. Down about 6 lbs since the start of the log, but feeling leaner.

Yeeeeeah

 

[MrKleen73]

Sounds like things are going really well! Keep killing it!