Broc's Universal's BetaA9 and Intra-Aid (sponsored) log

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    Quote Originally Posted by Emerge View Post
    I do my bb rows like dorian too.

    I vary from time to time, but have found that doing them this way makes my back the widest and thickest...

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    Quote Originally Posted by Hoomgar View Post
    Sounds to me like you've earned your day off big guy...

    Not a full off day... It looked like this this morning


    Dreadmill (you know that thing you walk on and go no where) 35 minutes... Speed 3, incline 8.5%

    Supps the same today. No Intra-Aid today.
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    Quote Originally Posted by BS55 View Post
    I vary from time to time, but have found that doing them this way makes my back the widest and thickest...
    Is there any other way to be?
    •   
       

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    Quote Originally Posted by B Con View Post
    Is there any other way to be?
    Yeah one: WIDER and THICKER then my previous widest and thickest in that post...
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    Cool


    Quote Originally Posted by BS55 View Post
    Yeah one: WIDER and THICKER then my previous widest and thickest in that post...

    Now we are on a roll!

    Bigger than yesterday, smaller than tomorrow... - G Diesel

    Hg
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    Quote Originally Posted by Hoomgar View Post
    Now we are on a roll!

    Bigger than yesterday, smaller than tomorrow... - G Diesel

    Hg

    I love that quote!
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    Oh you know whats coming from the title... Intensity was off the charts today. Partly because it was leg day, the other reason was that after my final this morning I am now 1/2 an attorney (by that I mean I'm halfway through school, YEAH BUDDY!)... So I wanted to hurt and punish my legs in celebration of an accomplishment that I can only attain once. I did some new things and successfully accomplished my goals! I can barely walk right now. Actaully it hurt to get on the treadmill to force the blood out immediately following this one... Enough chatter, enjoy this one I know I did!

    WHEELZ BEST DAY OF THE WEEK

    spin bike warm up 10 minutes working up to a level that was hard as hell to pedal at for about 1.5 minutes straight...

    Leg Ext.
    1 x 20; 1x 15; 1x 12; working set 220 x 12, dropped to 180 x 6 each held for 6 sec. at top, dropped to 140 x 8 each held at top for 3 seconds... Sweet is what this was!

    Box Squats worked out to parallel, never did these before so this was a learning thing... kinda liked them
    1 x 15; 1x 10; working set 405 x 4 dropped to 315 x 6 dropped to 225 until I could not stand... Let the bar down onto the safties unloaded it and racked it back. These were different for sure. All were paused like they are supposed to be on the bench. Yeah I did my homework and watched a lot of Power Lifting vids before breaking these out. Wanted to see what all the craze was about. These are fun and that is what matters! Hit my quads a lil different too.

    Seated Calves
    1 x 20; 1x 12; working set 4 pies x 8 dropped to 3 pies x 12 dropped to 2 pies x 12 dropped to 1 pie to fail...

    Feet together Smitty squat Went until I bottomed all the way out, paused at that point then up
    1 x 15; 1 x 10; working set 2pps x 8 drop to 1 pps to fail

    Yeah I was cooking by now! Legs so full of blood I thought they were gonna explode!

    lying leg curls
    1 x 15; 1 x 12; working set 140 x 9 dropped to 100 x 9

    DB SLDL toes on a 10 lb plate for more strech
    1 x 15; 1 x 10; working set 115 x 8 rest pause x 4

    Done, Finished, Hurting, Loving IT!!!

    The new thing today was the box squats. They were fun. Hadn't done smitty squats like that for a while, they were a blast... Um I need to eat!


    MY take on the Supps thus far
    This combo is pushing me through these wo's. I may run one next week without them to log the drop off. As of right now I can still report that the lactic acid build up is not as bad when I'm on BA9. I also am noticably fuller when drinking IA.
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    Quote Originally Posted by BS55 View Post
    Yeah one: WIDER and THICKER then my previous widest and thickest in that post...
    That's what I like to hear. Great minds thinking alike. Way to destroy the wheelz and wrap up your exams B.
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    Cool


    1/2 Attorney, 100% Animal!

    Way to blast the wheelz bro. Very nice...

    Hg
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    Quote Originally Posted by B Con View Post
    That's what I like to hear. Great minds thinking alike. Way to destroy the wheelz and wrap up your exams B.

    You know how it is... You are living it too!
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    Quote Originally Posted by Hoomgar View Post
    1/2 Attorney, 100% Animal!

    Way to blast the wheelz bro. Very nice...

    Hg
    Thanks for your support Hg! means a lot...
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    Off today... Took my BA9 with breakfast and will take another serving later on today.

    Tomorrow is Chest and Bi's at a gym I love in Ohio. Should be Rocking!
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    Quote Originally Posted by BS55 View Post
    Off today... Took my BA9 with breakfast and will take another serving later on today.

    Tomorrow is Chest and Bi's at a gym I love in Ohio. Should be Rocking!

    Have a great time there bro. Make sure someone takes lots of pictures!
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    Quote Originally Posted by Hoomgar View Post
    Have a great time there bro. Make sure someone takes lots of pictures!
    Deanna should have that covered. I will have my camera on hand too. I will have to make sure and get them up on photobucket quickly this time.
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    Chest and Bi's went a little like this at the ABC on Sat.:

    Incline BB press
    wu; 1 x 12; 1x 8; working set 275 x 5 + 2 FR - Talk about starting off right. My chest filled up quick on these.

    DB Flat Bench
    1 x 12; 1x 10; working set 125's x 6 + 2 FR -- PR! All that needs be said there.

    Cable Cross overs
    1 x 15; 1 x 12; working set 95 x 7 + 2 FR

    Hammer Curls
    1 x 15; 1x 10; working set 70's x 8 dropped to 40 x 10 -- Bi's felt it for sure!

    Preacher curl Machine

    1 x 15; 1 x 10; impromptu squat your BW for reps contest 250 x 20 (sucked, legs still toast from Thrusdays punishment so this was hell!) then working set 8 reps dropped weight 8 more

    DB Alt Curls
    1 x 10; 1 x 8; working set 55 x 8 dropped to 35 x 12

    felt my chest needed one more to be toast so:

    Incline DB Flyes
    1 x 14; wroking set 65 x 9 + 2 FR

    Great day! That gym really gets me going... Atmosphere there is crazy! People were flat giving it some hell and well that type of energy feeds everyone.

    Supps were great as usual. Not as noticable with the tingles now either. Still working though, as I dont have any let off during my wo's

    Off today. Delts, Tris, and Abs tomorrow.
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    Nice bicep numbers. I want to do that workout right now. As soon as i get going with my DC style again. I'm gonna come back and follow some of your workouts. nice to change it up some. Just lettin this shoulder get 100% in the meantime.
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    Thumbs up


    Very nice, heavy looking workout at the ABC Broc. Looks like it was another awesome event.

    Hg
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    I miss the impromptu squat contests we had for football training.

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    Yesterday's Delt, Tri, and Ab session


    Hit delts, tris, and abs at The Fitness Center (gym at home) this evening. Things got all jumbled up and I ended up training alone. Used to it by now. Should have the crew in the morning for back though. Anyway some parts were good of this one others not so much.


    Delts, Tris,Abs

    wu

    Seated DB Mils
    wu; 1x 20; 1x 10; working set 105 x 4 dropped to 75 x 8... Stupid weak shoulders. They must get stronger! Oh well first part of working set was a PR so it kinda got things rolling.

    Standing Side Laterals
    1x 15; 1x 12; working set 65 x 3 ( perfect form) x 3 (cheat reps) drop to 35 to total failure... ouch!

    BB Front Raises
    1 x 15; 1 x 10; working set 135 x 6 drop to 65 x 10

    Bent DB Laterals
    1 x 15; 1x 12; working set 70 x 6 dropped to 45 x 6... rear delts are toast!

    BB Shrugs
    2 sets of 12 reps; working set 495 x 7 drop to 405 x 7... traps now hate me!

    Straigh Bar Press Downs
    1x 20; 1 x 15; working set 185 x 9 Rest Pause x 3 more.

    Skullies

    1 x 15; 1 x 10; working set 145 x 4 + 3 forced reps... pumped like crazy!

    Tri Darts
    1 x15; 1 x 10; working set 40 x 7 + 2 forced.

    weighted sit ups
    4 x 20 w/ 35

    Got some blood in the muscles. Maybe my delts will start growing! UGH...

    The supps:

    No noticable tingles... Endurance is still up and I look really full by midway through my work out thanks to Intra-Aid.
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    Quote Originally Posted by Bravoboy View Post
    Nice bicep numbers. I want to do that workout right now. As soon as i get going with my DC style again. I'm gonna come back and follow some of your workouts. nice to change it up some. Just lettin this shoulder get 100% in the meantime.

    I have looked at DC some. I think with my mentality it would produce some brutal results.

    I work out like Dorian Yates. He is probably my favorite bodybuilder, and his stuff works if done correctly. Well that and I think my body responds well to it.
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    Quote Originally Posted by Hoomgar View Post
    Very nice, heavy looking workout at the ABC Broc. Looks like it was another awesome event.

    Hg

    Yeah I should post a pic or 2 in here to let some people in on the fun.
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    Quote Originally Posted by Emerge View Post
    I miss the impromptu squat contests we had for football training.


    They are fun! It would have gone better with another day or 2 of rest.
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    ok so... It's snowing and crappy here. Did that stop me from going to toss iron this morning? Come on guys if you answered yes you should slap yourselves. Anyway, it was calm and nice in the Fitness Center this morning. Very few people, the music sucked like always though. So I grabbed the ole training partner here and proceeded to do back in a way I saw fit....

    BACK

    Pull Ups
    4 x 7--- these have become hard since hitting 250 lol. Still able to do them though.

    Strongest Range Rack pulls pins above knees
    wu; 1 x 20; 1 x 15; 1 x 10; working set fun time 585 x 3 dropped to 405 x 12 --- Yeah my lower back hates me now! I just pulled like there was no tomorrow. Pretty sure I could go 6+ on this part of the dead and now feel as though I should have. However, I did get the desired pump in my back from the drop set.

    T-Bar Rows
    1 x 15; working set 6 pies x 6 dropped to 4 pies x 10 --- YEAH BUDDY!

    Yates Rows done with the dead from the floor, no slacking allowed
    1 x 20; 1 x 12; working set 315 x 8

    wide grip pull downs
    1 x 12; working set Stack x 6 + 2 forcer reps --- Got wide quick with these today!


    Nautilus Pullovers
    1 x 15; 1 x 12; working set 180 x 7 + 2 Forced reps- Holy Blood flow in the lats!

    The supps: Again no tingles... I think my body is saturated like it should be, which will reduce this. IA is solid as always and helped intesify the back pump today.

    Drank Torrent and took Animal Nitro post to jump start recovery.

    Pretty solid today! Worked hard and looking for some back growth...
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    Weather has been crazy here too bro. its 35 then it'll be 70, then back down. sucks!
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    Snowed in cali today. Hell officially froze over.
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    Quote Originally Posted by Bravoboy View Post
    Weather has been crazy here too bro. its 35 then it'll be 70, then back down. sucks!

    It was close to 60 here on Sunday... Now this? oh well still got my wo in.
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    Quote Originally Posted by Emerge View Post
    Snowed in cali today. Hell officially froze over.
    that is crazy stuff there! What part of Cali?
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    Mo' Endurance = Mo' Reasons to Grow! Nice work Broc you are straight killing it!
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    Quote Originally Posted by BS55 View Post
    that is crazy stuff there! What part of Cali?
    Sacramento Area

    and

    West Covina Area
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    Quote Originally Posted by Emerge View Post
    Sacramento Area

    and

    West Covina Area

    Cool! I hae a great frined from the Fresno area. I played college ball with him.
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    Talking


    Where the workout is???
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    The All American workout


    Yeah you know chest and bis... Moved some decent weight this morning. Feeling pretty strong in there this morning, but the wo was nothing to write home about (IMO)... Had fun and made improvements and that is ultimately what matters.

    Chest and Bi's

    *stretch*

    BB Incline
    wu; 1 x 10; 1 x 8; working set 275 x 5 + 1 forced rep --- wow to the upper chest pump had here.

    BB Flat
    1 x 10; 1 x 8 (275); working set 315 x 5 + 2 forced --- Chest wanted to rip open from the pump. Did these for a change from DB's... Need to get a lot stronger!

    Incline Flyes
    1 x 15; 1 x 12; working set 80's x 7 + 2 forced--- Really felt my upper pecs working hard. Nice squeez. Strength was up on these for Sat. Probably becasue they came 3rd in the wo instead of dead last! haha

    Cable crosses
    1 x 15; 1 x 10; working set 100 x 8

    Straight bar curls
    wu; 1 x 15; 1 x 10; 135 x 6 + 1 forced -- Bi's blasted already!

    Hammer Curls
    1 x 12; 1 x 10; working set 70 x 5 drop set 35 to fail...

    Hurcules Curls
    1 x 15; working set 70 x 8

    This one felt nice! Good pump all over. Eating and resting all day. May take a nap or 2. Just enjoying some time off and some growing time.

    Supps: They are on par as usual and I feel they are definately powering me through these wo's right now. No tingles! Looking full during wo and I feel this is from the IA.
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    Quote Originally Posted by Hoomgar View Post
    Where the workout is???

    Got it covered.
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    Quote Originally Posted by BS55 View Post






    Got it covered.

    I knew you were posting that, I was worried my post would come in just after yours but I got ya! Ha ha! I'm such an a$$

    Nice work bro. I was already reading it other places of course but man you was pumpin some iron on the bench bro! Very VERY nice! I so want to get my numbers up. Thanks for the motivation my man.

    Hg
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    Quote Originally Posted by Hoomgar View Post
    I knew you were posting that, I was worried my post would come in just after yours but I got ya! Ha ha! I'm such an a$$

    Nice work bro. I was already reading it other places of course but man you was pumpin some iron on the bench bro! Very VERY nice! I so want to get my numbers up. Thanks for the motivation my man.

    Hg

    haha... nice work on getting it up before I posted. It let me use that neat good posting smiley though... Those things crack me up.

    Glad I could motivate you Hg. The numbers will come. I used to do these before my hiatus from lifting. It has taken a while to get back to here. Now it's time to make BIG time improvements!
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    Cool


    Quote Originally Posted by BS55 View Post
    Now it's time to make BIG time improvements!

    It's on!
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    Quote Originally Posted by Hoomgar View Post
    It's on!

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    Wow. Just stumbled onto this. Sorry it took me so long. I'm all caught up now. Nice log so far Broc.
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    Nothing beats an all american workout...

    On a related note I was reading a muscle mag the other day and it was talking about how it takes around 2 years to get a fully developed chest...
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    Quote Originally Posted by B Con View Post
    Nothing beats an all american workout...

    On a related note I was reading a muscle mag the other day and it was talking about how it takes around 2 years to get a fully developed chest...

    I doubt I ever get to where I would consider mine fully developed. We will see though!
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