Roland-a-joint's MASS FX Log (sponsored)

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  1. TRAINING
    Here are my numbers from week 1 for chest:
    D-handle cable flyes (weight listed is on each arm)
    40 x 15
    60 x 15
    80 x 12
    70 x 12
    -superset-
    one arm d-handle tricep pushdowns (a warm up exercise to get the blood flowin on those babies!)
    70 x 12
    70 x 12
    80 x 12
    80 x 12

    Push-Ups (feet elevated, shoulder width grip on dumbbells)
    22, 17, 16

    Low Cable Flyes
    25 x 20
    30 x 20
    35 x 15

    High Cable Crossovers (slow movements 1 second hold at peak contraction)
    30 x 15
    40 x 15
    40 x 12
    And here are tonights numbers for chest:
    D-Handle Cable Flyes (weight is for each arm)
    30 x 20
    50 x 12
    70 x 12
    80 x 12 (UP!)

    Push-Ups (feet elevated, shoulder width grip on dumbells)
    BW x 26 (+4)
    BW x 20
    BW x 15
    BW x 12

    Low Cable Flyes
    30 x 12
    40 x 12 (UP!)
    50 x 11 (UP!)
    50 x 11 (UP!)

    High Cable Crossovers
    40 x 15 (UP!)
    50 x 12 (UP!)
    60 x 12 (UP!)
    70 x 12 (UP!) -drop- 50 x 8 -drop- 30 x 12

    so fcukin stoked on alllll of these numbers!


    Here are my numbers for week 1 triceps:
    Rope Pushdowns
    100 x 12
    140 x 12
    200 x 10
    200 x 8
    160 x 10
    160 x 10

    Reverse Grip, EZ Bar Cable pushdowns
    100 x 12
    140 x 12
    180 x 10
    180 x 8

    Dips
    BW x 12
    BW x 10
    BW x 9
    And here are tonights number for triceps:
    Rope Pushdowns
    80 x 12
    120 x 12
    160 x 12
    200 x 12 (UP!) (PR!)
    200 x 12 (UP!) (PR!)

    EZ Bar Reverse Cable Pushdowns
    100 x 12
    140 x 12
    180 x 12 (UP!) (PR!)
    200 x 12 (UP!) (PR!)
    200 x 10
    140 x 12

    Dips
    BW x 2 haha. there was nothing left. but i had to try.

    NOTES
    well, i think i am seeing the very positive benefits of mass fx now. even more so. this is my mid-"cycle" evaluation, and it is much better than i anticipated. i set PR's tonight, had significant gains in not only strength, but endurance. i think the numbers speak for themselves. im still on a high and i finished lifting about 2 hours ago, but ive still got a huge smile on my face.

    and, besides the strength increases, i still appear to be getting a little bigger, little by little. everything is starting to fit a little bit tighter. ill check my weight tmrw morning, but im still relatively lean, despite not eating completely clean, and despite eating WAYYY more carbohydrates than i am used to. im probably consuming about 3500 cals right now, and about 200-300 grams of carbs per day. so im actually responding a lot better to the increased carb intake than i had imagined.

    im not really sure what else to comment on. i mean im going up in strength, going up in weight, and staying lean. what more could i ask for? i imagine this is what actually being on the juice is like, but scaled down a bit haha.

    tmrw is shoulders and maybe calves. ill probably just do shoulers and leave it at that.


  2. Hey, I thought you were supposed to be rehabbing. You're not supposed to be hitting PR's!! Nice work, bro!!
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  3. Lookin good holmie. And I think I understand how you are doing your reverse lateral raises - kind of like a row right? Hits upper middle back/rhomboids more but the delts def get worked too. You ever do strict straight arm reverse lateral raises?
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  4. Quote Originally Posted by metroba View Post
    Lookin good holmie. And I think I understand how you are doing your reverse lateral raises - kind of like a row right? Hits upper middle back/rhomboids more but the delts def get worked too. You ever do strict straight arm reverse lateral raises?
    sort of. i mean my form is about the same as it would be with chest flyes, except reverse. so im still primarily hittin the delts, but the back definitely sees a bit of action. i feel it more in my delts than my back. it took me awhile to get the feeling in the rear delts, but its been good for developement so far.

    and i do strict movements on the cables, one arm at a time. i switch between the two.
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  5. ill get yesterdays update going later today.

    im taking today off of lifting. felt a little overwhelmed with training past couple days.

    going with my girl right now for a trail run tho.
  6. Day 15 - 10 / 21 / 08


    TRAINING
    SHOULDERS
    Cable Upright Rows
    80 x 15
    100 x 12
    140 x 12
    180 x 12
    200 x 12 (UP!)
    160 x 12 (2 sec up, 2 sec down)
    140 x 12 (2 sec up, 2 sec down)

    Tri-Set: DB Front Raise - DB Shrug - DB Swing
    15's x 12 - 80's x 10 - 60 x 10
    20's x 12 - 80 s x 12 - 60 x 10
    15's x 12 - 80's x 12 - 60 x 10

    Cable Side Raises (each arm)
    10 x 12
    15 x 10 x 2
    10 x 12 (3 sec up, 3 sec down)

    Bent Over Reverse DB Flyes
    30's x 12
    45's x 10
    40's x 12
    30's x 12 (peak contraction on each rep held for one count)

    NOTES
    was a so so workout. shoulder was feeling a little iffy. but i still managed to pull off a PR, and show a strength increase, so im cool with that.

    pump was good, aggression was good, endurance was alright, recovery felt a little bit quicker in between sets. also worked out with my friend james who is getting back into the gym. hopefully well be able to work out together more often.

    libido is still good. im leaning out more i think. my midsection has been looking a little leaner each day. vascularity also appears to be increased throughout the day, and the muscle hardening is getting a little better as the days go by.
  7. Day 16 - 10 / 22 / 08


    took the day off. was feeling a bit overwhelmed with training. went for a trail run with my girlfriend. it was 5 or 6 miles of hell.
  8. Day 17 - 10 / 23 / 08


    today was supposed to be back and abs. was looking forward to deads.

    however i had an orthodontist appointment today and my teeth were hurting so bad i have had one solid meal out of 4 meals. and that was right after my appointment at 7am. rest of the day ive been sleeping and doing nothing.

    tmrw ill continue with back and abs. saturday will be bis and forearms. sunday will be legs and traps probably.

  9. Lookn good man! Did I see right? but did you say in Shadow's thread that you can flat db bench 100's?!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  10. Quote Originally Posted by metroba View Post
    Lookn good man! Did I see right? but did you say in Shadow's thread that you can flat db bench 100's?!
    hah yeah. that was a good 4 months ago tho, before my shoulder rehab started. my highest was a clean set of 8.

  11. sh1t bro! How much did you weigh? Got any pics?
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  12. that was around 182 during my drive/rpm run.

    the picture below is from april of this year.
    Attached Images Attached Images  
  13. Day 18 - 10 / 24 / 08


    TRAINING
    BACK
    Here are my numbers from week one:
    Deadlifts
    135 x 12
    185 x 12
    225 x 12
    275 x 6
    295 x 3
    315 x 2

    One Arm DB Rows
    70 x 10
    100 x 10
    110 x 10
    120 x 8

    EZ Bar Underhand Cable Row
    120 x 12
    150 x 12
    180 x 12
    210 x 10
    And here are my numbers from week 3
    Deadlift
    135 x 6
    185 x 6
    225 x 6
    275 x 6
    315 x 6 (PR!)
    335 x 4 (PR!)

    One Arm DB Row
    80 x 10
    100 x 10
    120 x 12 (UP!) (PR!)
    120 x 10
    120 x 8

    EZ Curl Bar Underhand Grip Row
    135 x 12
    165 x 12
    195 x 12
    225 x 10 (UP!) (PR!)

    Close Grip Pull-Ups
    BW x 8
    BW x 7

    ABS
    Sit-Up -superset- Knee Raises
    BW x 20 -superset- BW x 14
    BW x 12 -superset- BW x 12
    BW x 12 -superset- BW x 12

    NOTES
    well, the numbers speak for themselves. today was PR city, and i was the f*ckin mayor haha.

    315 x 6, well this actually felt kinda light to me. still very heavy, but at the same time, i didnt feel like it as nearly as challenging as 2 weeks ago. and then i was so amped that i put 20 more lbs on and pulled off another 4 reps! now i was definitely not expecting to be able to do that today. but i did. and i can only imagine what another 2 weeks will bring. im going to shoot for a set of 2 or 3 reps at 355. which would be huge for me.

    um, everything has been about the same. libido seems to b going down a little bit. aggression, focus, pump, all were solid today which made for an workout of epic proportions.

    im lookin fuller, a little bit leaner, im staying around 188-189. probably still hovering around 11-12% bf, which i attribute to the MASS FX because my diet has not been spot on. its been good, but not good enough to be having these kind of strength and muscle gains.

    tmrw will be biceps and forearms. and saturday will be legs and traps.

  14. reading PM.... I'll be bok
    NSCA - CSCS

  15. pretty intense DOMS in my lower and middle back today. feels great. hitting biceps and forearms in a bit. then ive got my aunt and uncles 25th anniversary party tonight. should be LOTS of good food.

  16. Quote Originally Posted by rolandajoint View Post
    pretty intense DOMS in my lower and middle back today. feels great. hitting biceps and forearms in a bit. then ive got my aunt and uncles 25th anniversary party tonight. should be LOTS of good food.
    I love food-filled family gatherings!

    ...almost as much as I love DOMS in my back!
  17. Day 19 - 10 / 25 / 08


    did biceps and forearms today. it was a sub par workout, but i still managed a PR haha. it was very messy and unorganized and i had no intensity whatsoever, not to mention i dont even remember what i did or what weights i used because i was so pissed i didnt bother to write anything down in my log. SIGH. f*ck i hate these days.

    tmrw will be legs, hopefully ill be able to pick up the intensity and ill have a more alpha male type workout like ive BEEN having.

    off to get a haircut. then party

  18. Quote Originally Posted by Irish Cannon View Post
    I love food-filled family gatherings!

    ...almost as much as I love DOMS in my back!
    x2 squared.
    NSCA - CSCS

  19. 2 updates coming in about 20 minutes. just hang tight. i know everyone is waiting.
  20. Day 20 - 10 / 26 / 08


    TRAINING
    QUADS
    Squats
    135 x 12
    185 x 10
    225 x 6 (UP!)
    245 x 4 (UP!)
    185 x 6

    Hack Squat (Feet together on upper half of platform, going ass-to-platform)
    90 x 12
    130 x 12
    180 x 10
    180 x 8

    HAMSTRINGS
    DB Stiff Leg Deadlift
    45's x 12
    65's x 12
    80's x 12

    continued pyramiding up using an ez curl bar

    165 x 12
    185 x 12
    215 x 12
    95 x 10 (2 sec down, 2 sec up)

    CALVES
    for calves i did the "VOLCOM DEATH STRETCH" routine. and well it was death.

    Seated Calf Raises
    30 reps, then a 1 minute long stretch in the bottom position of the movement where the calves are fully stretched out.

    2 plates, neutral foot position
    2 plates, toes in
    1 plate, 1 25lb, toes out

    NOTES
    well my calves were definitely toast, along with the rest of my leg. now that im looking at the workout again, it doesnt look like i did much. i kinda stopped myself because i was feeling good, and my legs were shaking after i finished hack squats and SLDL, so i felt that i had sufficiently worked my legs.

    squats went well, but im still kinda figuring it all out. im definitely improving each time, but i still need a lot of work. and my wrists hurt like hell after each set. if someone can give me a few pointers, im allllllll ears.

    pump was real good. focus was good. aggression was good. my music even paused for my entire 225 set, right at the beginning, and i did the whole set with no outside forces fueling my aggression, and i gotta say, i sound like a panzy when i grunt during lifting haha. oh well. it get it done. thats all that matters.

  21. Bump on the Hack Squats. I think I'll throw those in my workout instead of the Box-Jumps. Ship it!!
  22. Day 21 - 10 / 27 / 08


    TRAINING
    CHEST
    Cable Flyes
    40 x 15
    60 x 12
    80 x 10

    Feet Elevated Barbell Push-Ups
    shoulder width grip x 20
    slightly wider than shoulder width x 20
    shoulder width x 16
    slightly wider than shoulder width x 12

    Incline DB Supinated Flyes
    10's x 12
    17.5's x 10
    12.5's x 12

    Seated Dip Machine, Outer Grip
    128 x 12
    188 x 12
    188 x 12 -superset- 10 push ups
    188 x 10 -drop- 143 x 10 -drop- 103 x 10

    TRICEPS
    Decline Skull Crushers with EZ Curl Bar
    55 x 12
    65 x 12 -superset- CG Press 65 x 12
    65 x 12 -superset- CG Press 65 x 10

    D-Handle One Arm Cable Pushdowns
    50 x 12
    70 x 10
    90 x 8
    90 x 8 + 2 momentum reps with a 3 sec negative

    "Close-Grip-Row-Handle" Cable Pushdowns
    60 x 12
    100 x 12
    120 x 12
    100 x 12 (2 sec down, 2 sec up)
    80 x 10 (3 sec down, 3 sec up)

    Close Grip EZ Bar Attachment Pushdowns
    160 x 13 -drop- 130 x 8 -drop- 100 x 8

    NOTES
    had an INCREDIBLE pump the whole workout. arms felt almost too heavy to move, chest felt like it was blown up to twice its size. shoulder felt a little uncomfortable, but it wasnt bad at all. i owe this to the osteo-sport. keeps me all lubed up (no homo).

    libido is kinda going down back to normal. aggression, focus, and recovery are still going well.

    and today, about 30 mins after lifting, i ate a nice meal of chicken breast, brown rice, and some veggies. and about 45 mins after that my girlfriend decided to ask me to come do a crossfit routine with her. while i tried explaining i needed to let my legs recover, and my back and chest to recover, and let my WHOLE BODY recover, she still insisted i go, so i did. heres the workout i did:

    1 mile jog
    50 underhand pull ups
    100 step ups, each leg
    100 sit ups, 50 hanging knee raises
    about 20 or so sprints

    it was nice doing sprints and little bit of cardio outside, but the step ups were KILLIN my hams and quads. i made it comfortable as possible tho, doing sets of 10-15. and i added a little spring using the foot which wasnt elevated.

    so, all in all, my whole body is completely toast. im dead tired. and HUNGRY. ive been eating a lot today. which is nice. ill probably have around 3500-3700 cals under my belt by the end of tonight.

    :donut:

  23. also. important note. i decided to bump dose to 6 caps starting wednesday. will be a 2-2-2 dosing schedule. or maybe 2 morning, 3 pre w/o, and 1 at night. who knows?! i wish i had another bottle to play around with the dosing. i think it would be awesome to run this at 6 caps, or 2 weeks at 4 caps, 3 weeks at 6 caps. idk. or maybe run it alongside a bottle of divanex. sigh. i hate being broke.

    /end rant.

  24. Yikes! CrossFit right after a bodybuilding session. That's hardcore.

  25. Quote Originally Posted by shaddow View Post
    Yikes! CrossFit right after a bodybuilding session. That's hardcore.
    Yeah dude, seriously, that's a whole new standard right there.
    NSCA - CSCS

  26. Quote Originally Posted by rolandajoint View Post
    also. important note. i decided to bump dose to 6 caps starting wednesday. will be a 2-2-2 dosing schedule. or maybe 2 morning, 3 pre w/o, and 1 at night. who knows?! i wish i had another bottle to play around with the dosing. i think it would be awesome to run this at 6 caps, or 2 weeks at 4 caps, 3 weeks at 6 caps. idk. or maybe run it alongside a bottle of divanex. sigh. i hate being broke.

    /end rant.
    fun stuff.

    6 caps works pretty awesome. That's how I like to dose it, myself.
  27. Day 22 - 10 / 28 / 08


    TRAINING
    BICEPS
    Standing EZ Bar Curls
    50 x 15
    65 x 12
    80 x 10
    90 x 8
    90 x 12 (wtf???)
    100 x 8
    100 x 7

    DB Hammer Curls (Across the body)
    30's x 10
    45's x 10
    60's x 10 (PR!)
    60's x 10 (whos the shlt?! haha)
    70's x 7-8 (i lost count after like 3 or 4 and then i just went til i could go anymore, which was probably 4 or 5 more reps i think)

    One Arm Reverse Cable Curls
    15 x 12
    20 x 12
    25 x 10
    30 x 8
    20 x 12

    Close Grip EZ Bar Cable Curls
    100 x 12 + 10 lower half partial reps
    100 x 10 + 5 slow reps (2 sec up, 2 sec down)
    120 x 12 burnout

    FOREARMS
    Behind the Back BB Wrist Curls
    100 x 15
    100 x 12 x 3

    25lb Plate Pinch Upright Rows (plate in each hand)
    4 sets of 12 reps

    Standing DB Wrist Curls
    35's x 12
    50's x 10
    60's x 10
    37.5's x 10

    DELTS
    Demonic Delt Destruction (not really)
    Side Raise -superset- Front Raise -superset- Rear Raises (super strict held at peak for 1 count)
    All done using 15 lb DBs, 1 sec up, 1 sec down
    12 - 12 - 12
    12 - 12 - 12
    12 - 12 - 12
    12 - 12 - 12 (all 3 done to right, then all 3 done to left, 2 sec up, 2 sec down)

    Cable Upright Rows
    80 x 15
    100 x 15

    NOTES
    woo baby. so i couldnt contain myself, and just decided to bump it to 6 caps today. it was VERY noticeable come gym time. pump was ridiculous, aggression was way up, focus was stim like, and i felt a lot more explosive with all my lifts. i felt like a V8, running on 10 cylinders, ya follow me?

    very happy with the workout. i decided to hit bis and forearms today because i was so disappointed with my bi/forearm workout from saturday. this surpassed that workout, and then some. and i added delt because i knew i wasnt going to do a full shoulder routine because my shoulder has been feeling a little more painful than normal and i wanted to just do something light, but intense, and i succeeded in both respects.

    ill have about 4 or 5 more days with 6 caps a day. so ill be ending the log this weekend.

    tmw ive got deads, back, and traps. im pretty stoked. til tmrw....
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