[xtraflossy]

Originally Posted by macedaddy

it is a very interesting routine, i may hit you up in the future for some additional help with it....

doing a different routine, now! but it seems really good, especially for FX.

lol- alright then.

[xtraflossy]

I was able to tell increases in last nights workout.
Nice.


BICEPTS (seated / alternate):
Warmed up with 2 sets on cables for a total of avout 40 reps.

SET 1: 45lbs x 7
SET 2: 45lbs x 7
SET 3: 50lbs x 7
SET 4: 50lbs x 5 + 1 hammer curl (+1 rep)
SET 5: 50lbs x 5 + 2 hammer curls (+1 rep)
SET 6: 45lbs x 6 (+2 reps)
SET 7: 40lbs x 5 (+1 rep)
SET 8: 35lbs x 4

These guns are ilegal in 48 states. Luckily, in Va, they tolerate my full auto tendencies

CALVES:
SET 1: 135 x 15
SET 2: 160 x 12 (+2)
SET 3: 160 x 14 (+2)
SET 4: 170 x 11 (+10lbs)
SET 5: 170 x 10

[macedaddy]

Originally Posted by xtraflossy

These guns are ilegal in 48 states. Luckily, in Va, they tolerate my full auto tendencies

I'm not even going there......

[xtraflossy]

Originally Posted by macedaddy

I'm not even going there......

Yeah,.. well,.. at 6:30am this morning it seemed much funnier

[xtraflossy]

WEIGHT: 178.4lbs (+1.0 lb)



Last night was back, and I also weighed in.

I only did my primary excersise becasue I was feeling a little tired, and shreading my back takes s omuch out of me considering I dont sleep that well.

LATERAL PULL (not the cable pulldown)

SET 1: 180lbs x 12 (+4 reps, but I skipped warmups)
SET 2: 230lbs x 10 (+10lbs, +2 reps, +2 alternate reps)
SET 3: 270lbs x 8 (+2 reps, +2 alternate reps)
SET 4: 270lbs x 6 (+1 rep +1 alternated rep)
SET 5: 270lbs x 4 (+1 alternate rep)


MASS FX

I think I accidentally took 2 pills before working out I think I took my preworkout dose earlier then I usually do, and when I went through the motions eating my preworkout meal, I mindlessly popped another... I don't think that would influence anything in the long run though.

But I tell ya, Libedo was definately UP!! I can't be sure, but I think it has dropped some since Monday, so either it's in my head, or I may be adjusting some to the extra free test, or ... well, who knows, but 2 pills preworkout had me feeling great a few hours later


I have an Excel sheet on my progress, but apparently I can not upload it.??
I could have sworn that this was ok though...

[xtraflossy]

Yesterday was an off day from the gym.

DIET: There was a slight change in diet as I went out to eat for dinner. I just didn't feel like cooking.
I ordered a grilled chicken sandwhich with a baked sweet potato. So nothing bad really, just different.

I still managed to get some type of excersise in though.

Hot chick lap raises - seated
SET 1: 120lbs x 15
SET 2: 120lbs x 25
SET 3: 120lbs x 25

Spreaded "V" presses - mounted
SET 1: 122lbs x 20
SET 2: 122lbs x 20

Those get me every time! A few sets of those and I'm Done!

[Apowerz6]

The Spreaded V presses need an illustration

[xtraflossy]

Saturday was Chest / tri's and I threw in some abb work for good measure, along sith some back extentions.

DIET:
There were a few changes in diet this weekend. Friday night, I went out to dinner, had some pulled BBQ on a bun, mashed potatoes, and something to do with vegitables


Flat Bench
Set 1: 135lbs x 20
Set 2: 185lbs x 10
Set 3: 225lbs x 6
Set 4: 225lbs x 6
Set 5: 225lbs x 4 (+1 rep)

Tricepts: Overhead bd
Set 1: 50 lbs x 12
Set 2: 60 lbs x 10
Set 3: 65 lbs x 6
Set 4: 65lbs x 6
Set 5: 65lbs x 3
Set 6: 65 lbs x 3 (+2 reps)


MASSS FX:

I do not think this has anythign to do with MASSFX, but I thought I'd mention that Thursday night I was a little extra tired and went to sleep a little early. Friday, I really felt like I was comming down with something.. My body was just tired. I get this feeling in my back when Im about to get really sick, it's hard to explain. I just get weak, and I can feel almost a soreness, which I DIDN;T have thankfully. In any event, I went home early Friday, took a nap, and still felt pretty worn out.

[xtraflossy]

Weight: 178.9lbs (+0.5)


Feeling much better Sunday, I wanted to go into the gym and give a heavy leg day.

One thing I did differently, was I did a number of high volumn hamstring curls prior to my main squatting excercise.
I also did some minor shoulder work.
I ordered these: Hams, shoulders and then squats, hoping that my squats wouldn't be effected by preexausting my hams....

DIET: I ate a little more last night (sunday) then I normally do. I felt I needed to recover a little faster then I have been, to avoid getting burned out some by Thursday. After my usual dinner, I cooked up a nice, thick porkchop (no bone) and made a sandwich out of half.... I also took down an extra protein shake at 11:00 before bed.
Tuna is scarce right now, we had a chance of snow, so everyone was rushing like the apocalypse was comming and needed to stock up on everythin at the grocery store.
I could almost sware I got up some time in the middle of the night and ate half my lunch..... It seemed a little light this morning when I packed it to go to work :P

Also, I decided that since the only really different diet part this weekend was a bunch of ice cream with some,... well,.. if it can go on cream, I had it put on :P The girlfriend and I went out to a really nice dinner curtisy of a Xmass preasent gift certificite from her parents.

Squat: smith machine
Set 1: 200lbs x 10
Set 2: 230lbs x 10
Set 3: 270lbs x 8
Set 4: 290lbs x 8
Set 5: 310lbs x 5 (10+lbs)
Set 6: 310lbs x 3 (+10lbs) -half assed these to be honest with ya.


Im also attaching my workout spreadsheet to my first post.
What I do in it is in this log, but for the spreadsheet, I multiply the weight x reps for a total workload number for each set. Each workout has a total workload number (in lbs.). This is a very easy way to make sure I progress some each time. If I can't progress on the heavy weights for some reason, I can still make my total number opf pounds moved higher then last time by increasing reps on the lower weight, or tring to pump out a few extra reps in an additional set (like 1 or 2) I add on to the end.
MAkes things simple really. I only HAVE to reference 1 set (my 4th set) for weight progression, and 1 total workload number.
But if I need to, much more information can be gathered from that information.

[macedaddy]

Nice eats, man!


So is this the original girlfriend? made up again? thought she left the restaurant or bar mad........

[xtraflossy]

lol- This is the "original".
After we got back together, we haven't had any problems., and she hasn't gone anywhere.
I know this seems like a LOT of drama, but really, the ONLY issue was her tring to figure out if I was the right person for her.... and THAT whole thing started when she got depressed over a relapse or something :P
Now,.. MY DRAMA, well, I don't have any really, but I do have things going on, and when multipul females are involved, it can seem like drama, but I think I just know how to tell an interesting story


OK- I was able to attach my Charts to my first post (below my pictures.

[Apowerz6]

Isn't it always dram when it comes to females? Keep it up, and keep us posted srama is always juicy LOL..

[xtraflossy]

MASS FX

I wanted to throw an update on the effects of MASS FX before I post last night's workout.
I have noticed an increase in deep sleep for the past 2 nights. They type where, if my body is not cryn' for food, I sleep through the night wiothout getting up. Most nights I have gotten up almost exactly at 12:30am, about an hour and a half after going to bed. IT's great!!
Now, After Sundays brutal, but seemingly slacked leg day, Im almost recovered (or the soreness is almost gone).
Now, I accidentally took an extra cap yesterday. this one I took post workout (becasue I had to run out after the gym) and then took one about an hour before bed, when I usually take my 4th.


Anyways, I was wondering if there would be any downside (or upside) to taking my FX basicly 2caps in the AM and 2 in the PM?
I was thinking that with the double dose I have really felt what others have been talking about (from the earliest logs).
Great sense of well being, deeper sleep, nice wood...
My morning dose would be 6:00am and 10:00ish, and my evening dose would be before and after workouts.
The thinking being that I get a higher concentration of the goods in me that way... I could definately tell the difference between taking 2 caps an hour apart from each other, where as I really don't even come close to the same feeling taking 4 spread evenly throughout the day.
(I figure I can up the dose on my own time/bottle, and this would be a good alternitive)

ANy objections?

[xtraflossy]

Last night I trained Bicepts and Tricepts + forarms.

Some scrub spilled his gatoraid on my paper that I wrote my last workouts numbers on, so I went from memory... which I think was a good thing, becasue I definately didnt want to regress in my training, so I may have over compensated just a tad- I dont know yet, I have to see...

I decided to switch to the bicepts and tricepts routine becasue I felt it was time to get a little bench back, as I have been avoiding chest work tring to balance things out some.
I also could tell that alternating bicept set then tricept set made a difference in my workout. Wether this was becasue I ended taking more rest between sets, or just working the opposing muscle, something seemed "easier"....
Of course, the FX could have much to do with that as well

The tricept workout was more or less "prep work" for this weeks chest day, so Imade sure I stayed in the 10-12 rep range. It's amazing how much strength I can add in just one workout by doing high reps with a moderate load when I go into my more heavy load the next time... (of course, I sy that, I'll have to back it up later this week- or edit my post )


BICEPTS (seated, db)
(dumb bell selection was limited becasue all the new year's gym memberships,.. you know what Im tlaking about,.. bicepts and bench,.. almost impossible to get something in)

SET 1: 40's x 10
SET 2: 45's x 9
SET 3: 50's x 6 (-1 I did do an extra set of 40's this time so)
SET 4: 50's x 7 (+2)
SET 5: 50's x 5
SET 6: 40's x 8

(It's hard to tell increasements by set here, so Im going to compare total workload: previous: 2090lbs vs. 2235lbs = +145lbs)

TRICEPTS

SET 1: 45's x 18
SET 2: 50's x 18
SET 3: 60's x 10
SET 4: 60's x 11
SET 5: 60's x 11

(Previous: 2370lbs vs 3630lbs = + 1260lbs)

[macedaddy]

man, he is lucky you didn't rip him a new one being on FX and all......