1st Contest, plz help.

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  1. Workouts today went amazing. I killed my legs, I'm even more excited for when I get my new stack.


  2. Quote Originally Posted by Aggie2012 View Post
    Workouts today went amazing. I killed my legs, I'm even more excited for when I get my new stack.
    What's your leg day look like?
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  3. Who makes endurance?
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  4. Quote Originally Posted by hossjob View Post
    Who makes endurance?
    Formutech Nutrition



  5. Quote Originally Posted by hossjob View Post
    Who makes endurance?
    We do! Probably the best tasting bcaa I've ever had and the addition of beta-alanine is a really nice touch.

    Check it out: http://www.nutraplanet.com/product/f...-405-gram.html
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  6. Here was my daily log for yesterday 12/6.
    Wake-Up: 3 Hgh up, 4 sample fat burner pills.
    Meal 1: 8 egg whites, 2 whole. 1c oats. 1 green tea.
    Meal 2: 8oz chicken breast, ~8oz yams.
    Meal 3: 2tbs almond butter, 4 celery sticks.
    Meal 4: 8oz tilapia, 1c quinoa.
    Meal 5: 8oz chicken breast, ~8oz yams.
    Meal 6: 8oz tilapia, 1c quinoa.

    I lifted early in the day approximately 2hrs after meal 1. I lifted legs. Quads in the AM, Hamis in the PM right before work. 6hrs apart.
    Quads:
    Leg Ext. 3x25 (Warm-up)
    Squat 4x8-12
    Front Squat 4x8-12
    Hack Squat 4x8-12
    Leg Press 4x8-12
    Leg Ext. 4x8-12

    Hamis/Glutes/Hips/Calves:
    Db Stiff Deadlifts 3x8-12
    Lying Leg Curl 3x8-12
    Seated Single Leg Curl 3x8-12
    Hip Add. 3x12
    Hip Abd. 3x12
    Glute Machine 3x12
    Standing Calves on Smith Machine 5x15-25
    Seated Calve 5x15-15
    Tibia Machine 5x15-25.

    Legs were toasted, they felt great! Today was arms, ****ty day compared to yesterday. I shouldn't of lifted but had to be there for my partner/ friend. I usually wake up around 5:15 to get ready for the day, but wheneve I lift with my friend I get up at 4:30 so I can eat, and lift at 6. I overslept til 5:30 so I had no meals in me before the workout, No pre-workout either. But I had to prove to myself that even if i'm not ready or not I still must put an effort. Every set I wanted to give up but I thought to myself then, "If I quit now, what's the chance of me being disappointed and walking away from this prep." I thought hard, and dug deep for any aggression/ drive I had. I pushed through it, and completed the workout. My weights weren't what I had planned to do, I still used moderate weight about 75% of what I usually do and focused on the stretch and contraction of each exercise. One thing that kept me going was that If I cant bring it physically, I have to bring it mentally. I gotta put my mind to it. If I don't have both the physical or mental ability then I now I shouldn't lift. But Mentally I didn't wanna give up!

    Today's Lift:
    Arms:
    Close Grip Bench 4x8-12
    Rope Pushdown 3x8-12
    Rope Ext. 3x8-12
    Reverse Pulldown 3x8-12

    Ez Bar Curl 3x8-12
    Hammer Curl 3x8-12
    Machine Preacher 4x8-12
    Incline Curls 3x8-12

    Meals for today are same as yesterday.

  7. Quote Originally Posted by Aggie2012 View Post
    Here was my daily log for yesterday 12/6.
    Wake-Up: 3 Hgh up, 4 sample fat burner pills.
    Meal 1: 8 egg whites, 2 whole. 1c oats. 1 green tea.
    Meal 2: 8oz chicken breast, ~8oz yams.
    Meal 3: 2tbs almond butter, 4 celery sticks.
    Meal 4: 8oz tilapia, 1c quinoa.
    Meal 5: 8oz chicken breast, ~8oz yams.
    Meal 6: 8oz tilapia, 1c quinoa.

    I lifted early in the day approximately 2hrs after meal 1. I lifted legs. Quads in the AM, Hamis in the PM right before work. 6hrs apart.
    Quads:
    Leg Ext. 3x25 (Warm-up)
    Squat 4x8-12
    Front Squat 4x8-12
    Hack Squat 4x8-12
    Leg Press 4x8-12
    Leg Ext. 4x8-12

    Hamis/Glutes/Hips/Calves:
    Db Stiff Deadlifts 3x8-12
    Lying Leg Curl 3x8-12
    Seated Single Leg Curl 3x8-12
    Hip Add. 3x12
    Hip Abd. 3x12
    Glute Machine 3x12
    Standing Calves on Smith Machine 5x15-25
    Seated Calve 5x15-15
    Tibia Machine 5x15-25.

    Legs were toasted, they felt great! Today was arms, ****ty day compared to yesterday. I shouldn't of lifted but had to be there for my partner/ friend. I usually wake up around 5:15 to get ready for the day, but wheneve I lift with my friend I get up at 4:30 so I can eat, and lift at 6. I overslept til 5:30 so I had no meals in me before the workout, No pre-workout either. But I had to prove to myself that even if i'm not ready or not I still must put an effort. Every set I wanted to give up but I thought to myself then, "If I quit now, what's the chance of me being disappointed and walking away from this prep." I thought hard, and dug deep for any aggression/ drive I had. I pushed through it, and completed the workout. My weights weren't what I had planned to do, I still used moderate weight about 75% of what I usually do and focused on the stretch and contraction of each exercise. One thing that kept me going was that If I cant bring it physically, I have to bring it mentally. I gotta put my mind to it. If I don't have both the physical or mental ability then I now I shouldn't lift. But Mentally I didn't wanna give up!

    Today's Lift:
    Arms:
    Close Grip Bench 4x8-12
    Rope Pushdown 3x8-12
    Rope Ext. 3x8-12
    Reverse Pulldown 3x8-12

    Ez Bar Curl 3x8-12
    Hammer Curl 3x8-12
    Machine Preacher 4x8-12
    Incline Curls 3x8-12

    Meals for today are same as yesterday.
    really well rounded leg day man, I like the program. I quit the leg extensions because of knee issues and added more volume to my squats and threw in sumo deadlifts for more quad work. You just can't get focus on the quads like you do with extensions though.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  8. Quote Originally Posted by cswalczakny View Post
    really well rounded leg day man, I like the program. I quit the leg extensions because of knee issues and added more volume to my squats and threw in sumo deadlifts for more quad work. You just can't get focus on the quads like you do with extensions though.
    Thanks! Next week I'm thinking about adding in some drop sets. What did you do to knees that's holding you back from leg ext. ?

  9. Quote Originally Posted by Aggie2012 View Post
    Thanks! Next week I'm thinking about adding in some drop sets. What did you do to knees that's holding you back from leg ext. ?
    I've got some arthritis and it gets aggravaed pretty bad by extensions.
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    www.facebook.com/fnutrition

  10. Damn that sucks man! I wish you the best of luck trying to workout with that problem.

  11. Quote Originally Posted by cswalczakny View Post
    I've got some arthritis and it gets aggravaed pretty bad by extensions.
    Ouch. That's no fun. I have a good part of my miniscus gone and the part remaining "flips" on me from time to time and it feels pretty arthritic. I was doing legs twice a week and extensions were killing me too. Had to back off to once per week and really warm-up slow. It's effected the weight I handle on squats because the "flipping" seems worse on squats. Take care and good luck.
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  12. Quote Originally Posted by Aggie2012 View Post
    Damn that sucks man! I wish you the best of luck trying to workout with that problem.
    Quote Originally Posted by hossjob View Post

    Ouch. That's no fun. I have a good part of my miniscus gone and the part remaining "flips" on me from time to time and it feels pretty arthritic. I was doing legs twice a week and extensions were killing me too. Had to back off to once per week and really warm-up slow. It's effected the weight I handle on squats because the "flipping" seems worse on squats. Take care and good luck.
    Thanks guys. Really doesn't bother me with squats as long as I keep my knees stable laterally and keep the weight well behind my toes. If I lose form when going heavy I feel it for days and get kinda swollen.
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  13. I basically feel the same way. If I drive through my heels and keep the weight off my toes/ball of foot I'm usually okay. However, just mentally thinking of using the ball of my foot and heel evenly shifts more emphasis to quads, which is what i need to focus on, but alas, I can't do that or I won't be squatting at all.
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME

  14. Quote Originally Posted by hossjob View Post
    I basically feel the same way. If I drive through my heels and keep the weight off my toes/ball of foot I'm usually okay. However, just mentally thinking of using the ball of my foot and heel evenly shifts more emphasis to quads, which is what i need to focus on, but alas, I can't do that or I won't be squatting at all.
    the thing that made the biggest difference for me was going shoeless and lifting my toes up through the entire rep. makes it impossible to shift weight too far forward.
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  15. Have you guys ever tried those toe shoes? I've always wanted to get a pair for legs but I love my nikes!

  16. Quote Originally Posted by Aggie2012 View Post
    Have you guys ever tried those toe shoes? I've always wanted to get a pair for legs but I love my nikes!
    I've thought about grabbing a pair but Idk, it freaks me out a little I guess. Lol.
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  17. It freaks me out thinking if I drop some weight on my foot I'll be in more pain wearing toe shoes than regular shoes. My mom got me these new bikes yesterday they're sick!

  18. Quote Originally Posted by Aggie2012 View Post
    It freaks me out thinking if I drop some weight on my foot I'll be in more pain wearing toe shoes than regular shoes. My mom got me these new bikes yesterday they're sick!
    Lol, you drop any meaningful weight on your foot it won't matter what kind of shoes you're wearing. Lol
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  19. I've been lucky once! But then again it was 2 1/2 plate lol.

  20. Quote Originally Posted by Aggie2012 View Post
    I've been lucky once! But then again it was 2 1/2 plate lol.
    Haha. Make that a 25 and you're in trouble!
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  21. I have a pair, I hate them, what size are you. They cost 90 bucks if I were to buy them, wore them once. They are vibrams. I wore them to walk around my neighborhood and couldn't stand the way they felt. A freind of mine (female) won a male and female pair at one of her crossfit competitions so she gave me the male pair.
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  22. Quote Originally Posted by cswalczakny View Post
    Haha. Make that a 25 and you're in trouble!
    I ve had that happen with shoes, and it hurt. Probably would have lost a toe if it were Vibrams.

    I had a kid I was training set a dumbell on a bench off ballance. When I walked up it fell perfect on my pinky toe. I lost the toe nail. it was bleed under he nail, nasty.
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  23. Quote Originally Posted by 02sixxer View Post

    I ve had that happen with shoes, and it hurt. Probably would have lost a toe if it were Vibrams.

    I had a kid I was training set a dumbell on a bench off ballance. When I walked up it fell perfect on my pinky toe. I lost the toe nail. it was bleed under he nail, nasty.
    Yikes! Luckily I haven't dropped a plate yet!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  24. Damn that hurts just thinking.

  25. Here's my recent pics, taken today right after I woke up. I decided to lower carb intake starting today, I was eating nothing b sweet potatoes and yams past few days for carbs. I felt I was eating to much, so I cut them from 200g-100g. I plan to start Keto soon in the next 2 weeks. Here's how it's coming along:
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    Let me know on what I should work on more. I have my opinions, but I'd like to hear from you guys.
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