Broc's Universal's BetaA9 and Intra-Aid (sponsored) log
- 12-16-2008, 08:35 AM
- 12-16-2008, 08:39 AM
- 12-16-2008, 09:20 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, 11:02 AM
12-16-2008, 01:50 PM
12-16-2008, 02:45 PM
12-16-2008, 02:51 PM
12-16-2008, 06:53 PM
12-16-2008, 10:30 PM
12-18-2008, 11:32 AM
12-18-2008, 11:39 AM
12-18-2008, 11:44 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, 11:49 AM
12-18-2008, 11:57 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, 12:02 PM
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, 12:06 PM
12-18-2008, 12:36 PM
12-19-2008, 08:26 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, 11:52 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, 04:50 PM
12-20-2008, 04:51 PM
12-20-2008, 04:58 PM
leg day fun!
Trained quads and calves today with Tommy and Brandon at the YMCA in Charleston, WV. Things got crazy... We had the gym stopping and watching at certain points. No one could walk afterwards! Lots of fun was had...
Quads and Calves
1 x 12; 1 x 12; working set 315 x 8 dropped to 225 x 6 --- Quads are still sore from hitting them hard last week and the squat you BW for reps contest last Sat. Probably not the greatest start to this, but they had my quads on fire!
1 x 15; 1 x 12; working set 4 pps x 11 Rest Pause x 9
1 x 15; 1 x 12; working set 3 pps +25 x 8 dropped to 3 pps x ?? (to fail) dropped to 2pps x ??? ( a lot stopped counting just went!!! Hurt like HELL) dropped to 1 pps x ??? ( According to the 2 I trained with my face and ears were turning purple and I was breathing correctly) dropped to machine until fail... Not much to comment on here. Apparently the gym stopped to watch this nonsense! This was one of the most intense things I have done in my life!
Leg Press Calf raises
1 x 12; 1 x 12; working set 2 100lb pps + 3 pps x 15 (true fail)
1 x 12; working set 2 100lb pps + 3 pps x 13 (true fail)
Winded right here... The Intra-Aid by Universal helped a lot, but I was feeling it!
1 x 15; working set 4 pies x 7 dropped to 2 pies to fail
230 x 8 dropped to 175 x 7 (had to get some forced) dropped to 140 to Pain (only way to describe it as I could no longer count)
Torrent and Animal Nitro post to start recovering.
22 oz Porter House, Baked Potato, Some fried cheese cake with icecream thing for desert! Yeah getting my grub on.
One of the best leg days of my life! So sore already and I love it. Those two pushed me to places that were...
The Supps: Ok so this one really put the two supps to the test. I had little to no lactic acid build up, I'll attribute that to the BA9. And I know I would have been passed out or not going full tilt near the end had it not been form Intra-Aid... Straight Honest Facts right there!
12-20-2008, 11:57 PM
Great workout man! Liftin like that will get you big! As far as getting a chest developed in two years, I'm kinda dissapointed in myself then cause ive been liftin a long time! Keep it up bro!
12-22-2008, 02:49 PM
12-22-2008, 08:30 PM
12-22-2008, 08:33 PM
12-22-2008, 08:52 PM
Ah... The fun of laying it all on the line and hurting a lot! Pain is a friend people! Find it when lifting with correct form and you just may grow!
Delts, Tris, Abs
Standing BB Mil
1 x 15; 1 x 10; working set 205 x 6 dropped to 135 x 8 --- yeah these have gone up a lot. Delts were full of blood instantly!
Standing Side laterals
1 x 12; 1 x 10; working set 60 x 5 + 2 partials dropped to 45 x x 5
Upright rows Straight bar
1 x 15; working set 135 x 8 Rest Pause x 5 -- OUCH!
1 x 12; 1 x 10; working set 65 x 8 dropped to 45 x 8
Straight Bar press downs
1 x 20; 1 x 15; working set 195 (stack + plate pinned to it) x 8 dropped to Stack to ultimate failure... I literaly could not move the bar an inch! Coolest feeling you can have in the gym, knowing your muscles have got to where the need to be to grow!
1 x 12; working set 145 x 4 dropped to 95 x 9 --- Tris were so full of blood now!
Single Arm Press downs
1 x 12 each arm --- These reps were hellacious. 12 was when my tris gave out. Very cool feeling!
I really crushed this work out. Steady pace throughout... No let down from start to finish, just balls to the wall! There were a good bit of people in there but for some reason I felt as if I were the only one... Must be the fact that I trained with my iPod for the first time in a while. I had a great MMC tonight and the pumps were nasty! Got back tomorrow then I'm traveling Wed. through Fri so I will give my body off until Monday I think. I havent taken a week off since July and I feel this 5 day hiatus will do the trick by letting my body heal up and get ready for more pounding.
Supps: Yeah the combo is great... No let up from start to finish! This combo is for real!
12-23-2008, 09:24 AM
Great WO Broc. Your MP is impressive. Actually your whole workout is impressive. Keep up the hard work.
12-23-2008, 03:32 PM
12-23-2008, 03:37 PM
Ok so I knew this was the last one I would be doing (well mabye, might do chest in the a.m.) so there was nothing to do but lay everthing on the line and tear my back up!!! I love training back almost as much as I do legs and I went wild this morning (as wild as I could I need to get freaking strong already!!!!)
So here we go:
DEADS from the FLOOR
wu; 1 x 15; 1 x 12; working set 435 x 4 dropped to 405 x 3 (then it would no longer budge, true fail!)--- Hurt like ever living HELL! Got my back pumped all over and really hating me!
Yates Rows First rep of each is deaded from floor
1 x 15; 1 x 10; working set 315 x 9 Rest Pause x 5--- PR with the 14 reps, yeah it was rest pause but it kicked my ass!
Reverse Grip Lat Pull Downs
1 x 12; 1 x 10; working set 250 x 8 dropped to 180 until my face turned purple while breathing correctly. --- My lats felt like they were going to EXPLODE! all reps held for 2 count at bottom!
Simultaneous DB Rows
1 x 15; working set 85 x 10 rest pause x 7 --- Such a good squeeze and hold... Contraction from HELL! Grow lats grow!
Nuatilus Pull Over
1 x 15; working set 200 x 6 dropped to 140 x 10 dropped to 110 until I failed, turned purple in the face again!!! Hell yeah for getting some intensity going!
Took Animal Nitro, and mixed up some EAA Stack
30 minutes of Cardio on Dreadmill... Incline 10 speed 3.2
Torrent after that with some of the DC streches to get some more blood in my lats!
It is time to grow! (maybe, hopefully) MMC was out of this world for this one. Felt my lats move everything I touched! Was great fun! Time to eat and get swole!
Supps: Got a little bit of the tingles today (YES ) On par as usual and really help my muscles feel full in these intense sessions.
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