making dreams real log!

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  1. day 11.
    4 caps.
    Upper body aches from a good back day yesterday.

    Today just feeling really out of it, decided to take the day off to rest and eat.


  2. Have you ever tried reverse grip bench for upper pecs? Takes less stress off the delts
    •   
       


  3. Quote Originally Posted by injectdreams View Post

    How do you guys go about doing weighted pull ups if I don't have a dip belt
    Hold a DB between your feet, or knees if that's too uncomfortable.

  4. Hold a plate with your teeth.
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  5. Quote Originally Posted by Montego1 View Post
    Hold a plate with your teeth.
    now THAT is freaky
    hmmm sounds right up my alley

  6. Quote Originally Posted by Montego1 View Post
    Hold a plate with your teeth.
    With double stuffed Oreos on it?

  7. Quote Originally Posted by Montego1 View Post
    Hold a plate with your teeth.
    That makes me cringe just thinking about it!
    E-Pharm Rep... PM me with any questions or concerns

  8. Quote Originally Posted by iparatroop View Post

    With double stuffed Oreos on it?
    I prefer the peanut butter ones
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

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  9. Quote Originally Posted by Montego1 View Post

    I prefer the peanut butter ones
    Peanut butter makes it healthy, if I'm not mistaken. Not srs.

  10. weight around 159.6-160
    exhausted right now. just finished gym and writing this as im cooking food
    4 caps daily continue
    Day 12 Legs :/
    Squat: 135x5
    155x5,
    185x4,
    205x5,
    210x3,
    215x3,
    215x3,
    215x3 (felt good doing triples, strength slowly coming back to me, would aim 220/225 next time around)

    leg press: 180x10
    270x7
    270x7
    290x8
    300x8
    300x8
    300x7
    300x7
    300x7
    270x7

    seated leg curl:
    70x7
    75x10
    75x10
    75x8
    65x10
    65x10

    leg extension:50x10
    60x10
    70x10
    70x10

    accessory work: calfs calfs calfs,weighted cable crunches and hanging leg raises

    walking is non-existing. laws of physics taking over: An object at rest stays at rest and an object in motion stays in motion. guess im staying at rest
    •   
       


  11. Big volume! Awesome session.
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    Use code Montego15 for 15% off at MileHighKratom.com

  12. Quote Originally Posted by Montego1 View Post
    Big volume! Awesome session.
    just gotta kill it! no reason why I should be afraid of extra volume.

  13. Quote Originally Posted by injectdreams View Post
    just gotta kill it! no reason why I should be afraid of extra volume.
    none at all - you got solid anabolic in your corner!

  14. Quote Originally Posted by snagencyV2.0 View Post
    none at all - you got solid anabolic in your corner!
    all thanks to finaflex team!

  15. Happy Friday.

    Day 13
    trying no benching for now, something feels missing from the workout but what do i know

    incline db press:
    55x10
    60x8
    65x8
    55x12
    55x8

    flat db press
    60x10
    65x8
    65x7
    55x10
    55x10
    50x10

    db shoulder press:
    42.5x8
    45x8
    45x7
    45x6
    40x8
    40x8
    35x8
    35x8

    incline db flys ( i have to drop them from now on, they really agitate my left shoulder.)
    25x10
    30x8

    iso-lateral decline press: weight is per hand
    70x10
    75x10
    75x12

    db front raise
    20x10
    25x10
    27.5x10
    27.5x10

    busdrivers ss w/ front raises with a plate 25lbs
    10ss10
    10ss12
    10ss10

  16. Quote Originally Posted by injectdreams View Post
    Happy Friday.

    Day 13
    trying no benching for now, something feels missing from the workout but what do i know

    incline db press:
    55x10
    60x8
    65x8
    55x12
    55x8

    flat db press
    60x10
    65x8
    65x7
    55x10
    55x10
    50x10

    db shoulder press:
    42.5x8
    45x8
    45x7
    45x6
    40x8
    40x8
    35x8
    35x8

    incline db flys ( i have to drop them from now on, they really agitate my left shoulder.)
    25x10
    30x8

    iso-lateral decline press: weight is per hand
    70x10
    75x10
    75x12

    db front raise
    20x10
    25x10
    27.5x10
    27.5x10

    busdrivers ss w/ front raises with a plate 25lbs
    10ss10
    10ss12
    10ss10
    What kind of an incline do you use on your incline dumbbell fly?

    If the incline is too high I get some trouble with my shoulders, on a flat bench it also happens sometimes...slight incline feels best, working up to a max degree of 45(prefer a little lower).

    This is personal, not science...

    also, I wouldn't do shoulder presses before my incline dumbbell fly's, first finish chest, then follow with shoulders(in this set up), this maybe the reason why your shoulder gives out on the incline fly.
    OLYMPUS UK REP

  17. maybe. the incline at the gym is like 40-45degrees minimum. i do my inclines at the lowest possible setting possible.

    i usually would like to have a plate under the bench to make it a -5 to -10 degrees to take some tension off shoulder but they bolted the benches to the floor...

  18. Quote Originally Posted by injectdreams View Post
    maybe. the incline at the gym is like 40-45degrees minimum. i do my inclines at the lowest possible setting possible.

    i usually would like to have a plate under the bench to make it a -5 to -10 degrees to take some tension off shoulder but they bolted the benches to the floor...
    That sucks...the benches at my gym have so many different angles, I'm lucky I guess, can change it to however it feels that day.
    OLYMPUS UK REP

  19. Quote Originally Posted by injectdreams View Post
    i usually would like to have a plate under the bench to make it a -5 to -10 degrees to take some tension off shoulder but they bolted the benches to the floor...

    not even close to being a safe practice, would not advise

    as for always using lowest angle: mix it up!
    various angles always enhance and promote growth and full development in chest region

  20. Quote Originally Posted by snagencyV2.0 View Post

    not even close to being a safe practice, would not advise

    as for always using lowest angle: mix it up!
    various angles always enhance and promote growth and full development in chest region

    that was months ago :/ yeah i still need to figure out a balanced push day...

  21. Quote Originally Posted by injectdreams View Post

    that was months ago :/ yeah i still need to figure out a balanced push day...
    Have you thought about a traditional 5 day split?
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    Use code Montego15 for 15% off at MileHighKratom.com

  22. Quote Originally Posted by Montego1 View Post
    Have you thought about a traditional 5 day split?
    I use that starting out but I felt bored with it. having to wait a whole week to train a body part again.

    I like hitting x2 a week, gives me something to do while I have a lot of extra free time

  23. Quote Originally Posted by Montego1 View Post
    Have you thought about a traditional 5 day split?
    This ^ I was not a believer at first but I gave it a try and really liked it.

  24. Day 14. pull day
    hips were sore and poor mobility so i decided to skip deadlifting
    weighed in at 165... probably from all the food and water i had last night.

    pullups wide.. no kipping: bw x 40. every 5 pullups,
    i supersetted with rope pullthroughs, to help pre-exhaust the back... no set amount
    the extra weight made things a lot harder but it was good

    seated rows:
    130x10
    135x10
    140x10
    140x10

    isolateral front lat pulldowns w/ palms facing me
    70x10
    75x10
    75x10
    75x9
    70x8
    55x15

    straightbar pulldown palms facing each other
    120x12
    120x12
    120x8

    accessory work
    hammer curls, always first
    ez bar curls
    db shrugs
    face pulls

    will continue to keep pullups in, as it will be beneficial long term.

  25. Quote Originally Posted by injectdreams View Post
    I use that starting out but I felt bored with it. having to wait a whole week to train a body part again.

    I like hitting x2 a week, gives me something to do while I have a lot of extra free time
    understand on the thought process - I can easily fall prey to the trap that is over-activity, simply because it suits me well and I enjoy daily activity

    the point however: true and full muscle growth, ie gains, cannot be made to the fullest unless you are getting adequate rest..the only time we grow, is outside of the weight room - not in it
    proper rest helps most to ensure this takes place; the idea behind a 5-day split is, to thoroughly exhaust the muscle being focused on in a given particular day, and allow the essential rest required to recuperate, before hitting it again
    not saying you cannot grow hitting things 2x weekly at all - and in fact, one thing I embrace is constant change within my training protocols/strategies..just keep in mind, if the effort is all-out and total exhaustion is there, an argument can be made that you are really pushing the boundaries of rest necessary to make all that training effective

  26. Wisdom


    Sent from my iPhone while

  27. In the jefit app or website, search for a routine called 'jefit advanced routine'.
    It is a badass 5 day split with plenty of volume. No way you will think that you are missing something. Also, I'm sure there are better ones, but it is a good routine to try or build off of


    Sent from my iPhone while

  28. well i am open to new things/ different

    if i do go about going back to a 5-day
    how should i approach it to fully maximize the time i have left on 1-alpha.

  29. Quote Originally Posted by injectdreams View Post
    well i am open to new things/ different

    if i do go about going back to a 5-day
    how should i approach it to fully maximize the time i have left on 1-alpha.
    My split right now is
    Legs
    Chest
    Back
    Shoulders
    Arms

    Usually I take a day off before or after legs or both.
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  30. ^^ pretty basic template, entirely workable (and similar to my own I utilize, just slightly different order of days/bodyparts)
    basic 8-12 reps per set, 3-4 sets per exercise, 3-4 different exercises per bodypart..hit failure on every (or at least most) sets..cardio afterwards, if you so choose
    can either split off days up, or train 5 days straight/2 days off - is utilized by many wo like to take w/e off while working out during week..don't think too hard about it!

    once you hit top portion of rep-range, try to add weight in the next session the following week, still staying in prescribed rep range (perhaps will be lower end of range, by the time training is nearing completion and you start to tire)
    work to the top of the rep range again, till you can add more weight; repeat from beginning
    easy, and progressive
  

  
 

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