Broc's Universal's BetaA9 and Intra-Aid (sponsored) log
- 12-10-2008, 09:00 AM
- 12-10-2008, 09:04 AM
- 12-10-2008, 03:58 PM
12-10-2008, 04:38 PM
12-11-2008, 10:17 AM
12-11-2008, 11:37 AM
12-11-2008, 06:37 PM
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...
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.
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.
12-12-2008, 05:25 AM
12-12-2008, 10:27 AM
1/2 Attorney, 100% Animal!
Way to blast the wheelz bro. Very nice...
12-12-2008, 10:41 AM
12-12-2008, 10:42 AM
12-12-2008, 10:47 AM
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!
12-12-2008, 10:52 AM
12-12-2008, 10:58 AM
12-14-2008, 08:20 PM
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
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.
12-15-2008, 09:51 AM
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.
12-15-2008, 11:30 AM
Very nice, heavy looking workout at the ABC Broc. Looks like it was another awesome event.
12-16-2008, 02:10 AM
I miss the impromptu squat contests we had for football training.
12-16-2008, 07:29 AM
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.
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!
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.
1 x 15; 1 x 10; working set 145 x 4 + 3 forced reps... pumped like crazy!
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...
No noticable tingles... Endurance is still up and I look really full by midway through my work out thanks to Intra-Aid.
12-16-2008, 07:33 AM
12-16-2008, 07:35 AM
12-16-2008, 07:39 AM
12-16-2008, 08:20 AM
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....
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.
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!
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...
12-16-2008, 10:02 AM
Weather has been crazy here too bro. its 35 then it'll be 70, then back down. sucks!
12-16-2008, 12:50 PM
Snowed in cali today. Hell officially froze over.
12-16-2008, 01:45 PM
12-16-2008, 01:51 PM
12-16-2008, 05:53 PM
Mo' Endurance = Mo' Reasons to Grow! Nice work Broc you are straight killing it!
12-16-2008, 09:30 PM
12-18-2008, 10:32 AM
12-18-2008, 10:39 AM
12-18-2008, 10:44 AM
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
wu; 1 x 10; 1 x 8; working set 275 x 5 + 1 forced rep --- wow to the upper chest pump had here.
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!
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
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!
1 x 12; 1 x 10; working set 70 x 5 drop set 35 to fail...
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.
12-18-2008, 10:49 AM
12-18-2008, 10:57 AM
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.
12-18-2008, 11:02 AM
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!
12-18-2008, 11:06 AM
12-18-2008, 11:36 AM
12-19-2008, 07:26 AM
Wow. Just stumbled onto this. Sorry it took me so long. I'm all caught up now. Nice log so far Broc.
12-19-2008, 10:52 AM
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...
12-20-2008, 03:50 PM
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