Mattrag's white FLOOD (Sponsored)
- 11-14-2011, 05:37 AM
- 11-14-2011, 06:34 AM
- 11-14-2011, 04:29 PM
11-14-2011, 05:43 PM
11-14-2011, 05:44 PM
11-14-2011, 07:14 PM
I'm feeling pretty sore from my workout on Sunday. Today it gonna be the test with WF and Blue Gene.
11-14-2011, 07:19 PM
E-PHARM Nutrition Representative
Better one ugly truth than a million pretty lies
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11-14-2011, 07:24 PM
I'll be posting later tonight after my workout. Oh and I'm starting to work on my desktop again, so hopefully I will be able to post some vids sometime in the future.
11-16-2011, 09:04 AM
1.5 scoops today
I gota remember to let it kick in I think. I didnt feel it till about 1hr after I took it. Perhaps it was too close to my last meal?
Today was supposed to be cleans....But I almost dropped the first working set... So I decided to switch to some Sumo Deads
Sumo dead DE
About 25-40s rest between sets. Speed focus Pretty good I thought.
Then popped it up for some rack pulls
345x3 (held last 2 for 15s)
375x2 (static hold for 15s)
395x2 (static hold for 15s)
Good I thought
7 setter not bad
Here is where it went down hit AGAIN
95x8 (I couldnt do anymore...)
Then decided its time to do some supersets and just bang out stuff
1Arm Row (3pt)/upright row
Bicep Curl/Tricep ext
man... I feel pretty good...felt really crappy going into the workout.. the motivation is low today (recently). Gotta get my game back!
11-16-2011, 09:10 AM
11-16-2011, 09:12 AM
11-16-2011, 09:14 AM
11-16-2011, 09:42 AM
Day 1: Chest/Back & Shoulders
Three workouts, 4 sets of 10-12 reps (using rest/pause on last workout), fourth workout, 2 sets of 20 reps. After a chest lift go immediately to back, rest 60 seconds, repeat.
Shoulders 2 workouts, first is 4 sets of 10 reps, second is 3 sets of 12-15 reps
Day 2: Bi's/Tri's
Same as a chest/back superset day but all 4 workouts fall into 10-12 rep range, and then run the rack with DB hammers and overhead extensions as a 5th workout. I realllllly focus on my pec movement on chest days and I feel that doing that plus being on cycle helps keep my tri's fresh for the next day
Day 3: Legs/Deads & Shoulders & Abs
I rarely go heavy with legs because my knees are so bad, and when I throw the on-cycle aggression into the mix with trying to use my knee wraps it ends with me throwing a fit and tossing my knee wraps across the gym because they never stay the way I want lol.
But I usually do 5 sets of squats 10-12 reps, leg press same but 3 sets, leg extensions, leg curls, all supersetted with a shoulder workout, only bringing the first shoulder workout (usually military press) to failure, in order to enhance recovery into my next shoulder day. Then do 3 sets of 12-15 rep deads. Then if I haven't thrown up yet I get some hanging leg raises in lol.
It's essentially a 4 day split, but I listen to my body and I guess you could officially call it an 8 day split because if I'm not feeling fully recovered in a muscle group I might take it easy on that part, or change some lifts here and there.
My next cycle though I'm going to prime myself for 5 weeks with a 3,2,1 style workout program, and then go back to the 5x5's. Hopefully by that time I will be accustomed to this style of training and will be able to lift 4 days a week instead of 3.
11-16-2011, 09:45 AM
11-16-2011, 09:46 AM
11-16-2011, 09:49 AM
Full body work 3x a week, similar to 5x5, but I do 3 reps, 2 reps, and 1 rep per lift at 80-85% of my 1RM, only allowing 20 seconds between each set, and do two sets of that. So I guess we could say 2x3,2,1 technically? Kind of like a rest/pause for 2 heavy sets I guess.
Yeah my label for it is off, and I'm sure there's a book that talks about it somewhere but that's what I call it lol.
I did some minor isolation work after the heavy sets were all complete too.
11-16-2011, 09:53 AM
Sounds like how I do my cleans day.Originally Posted by FL3X MAGNUM
Basically hit warm ups of 3 reps then when I hit the 85-95% I drop to doubles. Rest is pretty much just enough to get the breath back.
11-16-2011, 10:00 AM
11-17-2011, 05:01 AM
11-17-2011, 06:28 AM
2x scoops of White Flood
Front/behind the neck
Donno why my endurance SHOT up today.... Could be the double scoop today
305x2 Oh snaps boys and girls. we have broken into the 300s
Bent over rows
315x1 PR (lifted it then almost dropped it, so I drop setted lol) > 225x10 > 135x12
Nice workout. Didnt feel that good but I got some good numbers
11-17-2011, 08:57 AM
11-17-2011, 11:02 PM
You know I was thinking of trying some of the Green Magnitued. Have you tried it or know a good place to get some samples?
11-17-2011, 11:14 PM
11-17-2011, 11:18 PM
11-17-2011, 11:18 PM
11-18-2011, 02:03 AM
11-18-2011, 04:45 PM
Thanks matt! I sent him the info on PM too! Green MAG tastes amazing and works incredible. Best of all its cheap
11-18-2011, 04:49 PM
Which one taste better green apple or the other lemonade? Sorry forgot the flavor.Originally Posted by RenegadeRows
11-18-2011, 05:01 PM
And yes thanks again guys. All filled out and submitted. Hopefully they will deliver to a p.o. Box. Cause that is the mailing address I used.
11-18-2011, 05:25 PM
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