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

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  1. Day 12 - 10 / 18 / 08


    TRAINING
    CALVES
    Seated Calf Extensions
    100 x 20
    140 x 15
    180 x 15
    220 x 12
    260 x 12

    Standing Single Calf Raises (each leg)
    BW x 12
    BW x 12
    BW+25lb plate x 12

    Seat Calf Raises
    90lbs x 15
    135 x 12 (super slow, held peak contraction held for 1 second)

    TRAPS
    DB Shrugs -superset- hammer strength pull down (viking grip) each arm
    80's x 15
    100's x 15
    120s x 12 -superset- 90lb x 12 E.A.
    120's x 12 -superset- 90 x 12 E.A.
    120's x 12 -superset- 90 x 12
    120's x 10 -drop- 100's x 12 -drop- 80's x 13

    BB Behind-the-back Shrugs
    135 x 20
    225 x 15
    225 x 15
    225 x 12

    ABS
    Crunches -superset-Hanging Knee Raises
    BW x 15 -superset- BW x 15
    BW x 15 -superset- BW x 12
    BW x 15 -superset- BW x 12

    Rope Crunches -superset- Side Bends
    140 x 20 -superset- 25lb plate x 20 (each side)
    160 x 15 -superset- 45lb plate x 15 (each side)
    180 x 15 -superset- 45lb plate x 15 (each side)
    200 x 15 -superset- 35lb plate + 25lb plate (each side)

    NOTES
    pretty epic workout. pretty fast paced, high volume, perfect form, amazing pump. i was getting some sick vascularity. the vein in my left shoulder looked like snake and all the veins in my arms were way more visible than normal.

    libido is still high. aggression is getting a little higher along with focus, but only in the gym. durign the rest of the day i have an elevated mood, good focus, good energy, did i mention libido?

    this week im going to do my best in replicating all exercises from week 1 to do a strength evaluation do gauge progress as im about half way thru the bottle right now.

  2. Day 13 - 10 / 19 / 08


    today was an off day. had my mexican side of the family over for my grandma's 80th birthday. had tamales, rice, beans, and threw back a beer or two with some cousins and uncles.

    also, im experiencing crazy DOMS in my traps, calves, and abs. i cant remember the last time i had DOMS in my abs to be honest. im responding really well to the higher volume, and it doesnt seem to be hinding gains as im feeling fuller, shirts are tighter, boxers are a little tighter around my thighs, and my pants feel the same, so im very happy with my progress so far. and its only been 2 full weeks.

    chest and tris tmrw.
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  3. I don't know how you guys do those behind the back shrugs. I hate those things. I never feel comfortable doing them.

    Sounds like a good day off. I LOVE Mexican food. It's the best cheat food there is. That reminds me that I have to stop by this place called Los Ponchos. It's the top rated Mexican restaurant in the area and I keep forgetting to try it. It's right on the water. Looks real good.

  4. damn bro nice weights youre pushin!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  5. Quote Originally Posted by Irish Cannon View Post
    I don't know how you guys do those behind the back shrugs. I hate those things. I never feel comfortable doing them.

    Sounds like a good day off. I LOVE Mexican food. It's the best cheat food there is. That reminds me that I have to stop by this place called Los Ponchos. It's the top rated Mexican restaurant in the area and I keep forgetting to try it. It's right on the water. Looks real good.
    i took me a while to get a good feeling from behind the back shrugs, but now i love them. i use it as a final move, or as a higher rep move because going too heavy is just too uncomfortable.
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  6. heres a picture of one of the many plates of food i had at my family get together.

    tamales, spanish rice, and beans.
    Attached Images Attached Images  

  7. Quote Originally Posted by rolandajoint View Post
    its definitely a lot better. doesnt really click anymore. doesnt hurt all day like it used to. still a little bit of pain, but its minimal. i definitely need to get a closer look at it tho. only problem is i cant get an appointment until about 3 weeks from now. until then im just avoiding movements that cause pain as best i can.

    youve also reminded me to write up the mini-review for osteo sport. ill get cracking on that this week when midterms are finally over.

    thanks for the support too. im also really happy with how its going so far. and im not even half way done yet!
    That's an improvement, for sure. I know that it's helped the irritation of my right biceps tendon, and my hips and knees...Pain management, all good.

    Just whenever you have the time. You can post it here (and in the [I]Applied Nutriceuticals[I] section, if you like).

    You're welcome. It's important having a great supprt crew
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  8. Quote Originally Posted by metroba View Post
    Wholy sh1t! You are doing reverse flys with 50's?! damn son
    No joke. I think I use 15s. How in the hell are you controlling those things?

  9. Quote Originally Posted by Irish Cannon View Post
    No joke. I think I use 15s. How in the hell are you controlling those things?
    when you are sitting and doing them bent over(no homo), and the weights start under your knees, you can do a decent amount of weight. and my arms arent straight. my elbows are probably bent at like 135. i think you guys are thinking im doing like straight arm, super strict reverse flyes, where it nearly imitates doing em on the pec dec. this may call for a video.

  10. Hey cant wait to see the results! I am doing the same thing you are doin, How much weight have you gained? I am on day 8, and have gained 4.5 lbs and noticed bigger pumps and stength increase. Enjoy!

    ---I also started eating ALOT, along with HIGH protein intake, lol

  11. 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.

  12. Hey, I thought you were supposed to be rehabbing. You're not supposed to be hitting PR's!! Nice work, bro!!

  13. 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/
    Facebook: @Body Performance Solutions

  14. 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.

  15. 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.
  16. 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.
  17. 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.
  18. 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.

  19. 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

  20. 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.

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

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

    the picture below is from april of this year.
    Attached Images Attached Images  
  23. 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.

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