Mattrag's white FLOOD (Sponsored)

[mattrag]

Back compound

Pendalay rows

135x5
135x5
155x5
155x5
155x5


Roman Deadlifts

155x12
155x12
185x10
185x10
185x10
185x10
185x10


Bent over row


185x5
225x5
245x5
275x5
295x2 (should have been 285! but I forgot... )
DS 245x8

[FL3X MAGNUM]

Fashionably late

[RenegadeRows]

Nice numbers on the Deads

[mattrag]

Fashionably late

Heheh, you have your preworkout log as well eh?

lol

[mattrag]

Nice numbers on the Deads

Thanks man!

Still gaining strength. I am going to attempt 1.5 scoops for tonight's workout. I think its going to be EPIC.

[mattrag]

I'm feeling pretty sore from my workout on Sunday. Today it gonna be the test with WF and Blue Gene.

[truthornothin]

Thanks man!

Still gaining strength. I am going to attempt 1.5 scoops for tonight's workout. I think its going to be EPIC.

I always go for two, I get like major shortness of breath for like 30 seconds and its a little scary(its the GABA, I've taken it as a standalone and it gives me instant anxiety attack, not everybody gets that my brother feels nothing at all) But after that its smooth non jittery energy and good pumps

[mattrag]

I always go for two, I get like major shortness of breath for like 30 seconds and its a little scary(its the GABA, I've taken it as a standalone and it gives me instant anxiety attack, not everybody gets that my brother feels nothing at all) But after that its smooth non jittery energy and good pumps

Hmmm.... I might have to take you up on that. The GABA release is actually something I would LOVE to experience lol. MORE GH!!!

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.

[mattrag]

work out
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

135x5
135x5
155x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

About 25-40s rest between sets. Speed focus Pretty good I thought.

Then popped it up for some rack pulls

275X3
345x3 (held last 2 for 15s)
375x2 (static hold for 15s)
395x2 (static hold for 15s)

Good I thought

Shrugs

275x12
275x12
275x12
275x12
275x12
275x12
275x12

7 setter not bad

Here is where it went down hit AGAIN

Military

45x8
95x8 (I couldnt do anymore...)
95x6
95x8

Then decided its time to do some supersets and just bang out stuff

1Arm Row (3pt)/upright row
40kgsx6/95lbs x6
40kgsx6/95lbs x6
40kgsx6/95lbs x6
40kgsx6/95lbs x6

Bicep Curl/Tricep ext
95lbsx5/bandx12
95lbsx5/bandx20
95lbsx5/bandx20



man... I feel pretty good...felt really crappy going into the workout.. the motivation is low today (recently). Gotta get my game back!

[FL3X MAGNUM]

Stay with it bro everyone feels crappy sometimes. Looks like you kept it pretty high volume though.

[mattrag]

Stay with it bro everyone feels crappy sometimes. Looks like you kept it pretty high volume though.

THe wonderful feeling of pushing the body to the limit... I LOVE. Im probably way over trained and have pregnelone steal into cortisol cascade problems... thats why transaderm was SO good to me. lol.

[mattrag]

Stay with it bro everyone feels crappy sometimes. Looks like you kept it pretty high volume though.

Flex~ on cycle/bulk what do you tend to do with workouts? Make them higher volume? More frequent? etc?


And thanks for the encouragement... god knows i need it now...

[FL3X MAGNUM]

Flex~ on cycle/bulk what do you tend to do with workouts? Make them higher volume? More frequent? etc?


And thanks for the encouragement... god knows i need it now...

I do both of those things lol. Higher volume and try to get as many workouts in during a week as I can. Usually end up in the gym 1.5 hours a day 5 days a week. 10-12 rep sets with 20 rep pump sets. Something like this:

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.

[mattrag]

A 3,2,1 style?

[mattrag]

What's the 3,2,1 style?

[FL3X MAGNUM]

A 3,2,1 style?

Strength training of sorts. I'm not exactly sure where I learned this but I used to do it all the time in highschool.
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.

[mattrag]

Strength training of sorts. I'm not exactly sure where I learned this but I used to do it all the time in highschool.
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.

Sounds like how I do my cleans day.

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.

[FL3X MAGNUM]

Sounds like how I do my cleans day.

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.

Nice so other people do this too, glad it's not something my friends and I just pulled out of my ass one day lol.
Then again, pretty sure the Weider brothers pulled something out of their ass back in the day and it stuck around for a while...

[RenegadeRows]

Strength training of sorts. I'm not exactly sure where I learned this but I used to do it all the time in highschool.
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.

I may have to try this. Thanks for posting it, I'm always looking for new and fun ways of training

[mattrag]

workout
2x scoops of White Flood


Shoulder press
Front/behind the neck

65x10/10
85x20/20
105x12/12
115x10/0

Donno why my endurance SHOT up today.... Could be the double scoop today


Squats


Front 95x10
back

135x5
185x5
255x5
275x5
295x4
305x2 Oh snaps boys and girls. we have broken into the 300s


Bent over rows

135x10
185x10
225x5
245x5
265x5
295x5
315x1 PR (lifted it then almost dropped it, so I drop setted lol) > 225x10 > 135x12

Front squat

135x8
135x8

DONE

Nice workout. Didnt feel that good but I got some good numbers