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

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  1. so I'm behind in posting. Been busy, but trashing myself when the gym is open. This one will be short and I will let the numbers talk. My body is WTFing, sore all over but most likely growing.

    Tuesday I did Chest and Bi's went like this:

    Incline DB press
    1 x 20; 1 x 15; 1 x 12; working set 120 x 4 dropped to 90 to fail

    Flat DB Bench
    1 x 15; 1 x 12; working set 120 x 7 dropped to 75 to fail

    Bench Machine
    1 x 15; 1 x 12; working set stack x 12 dropped to 150 to fail

    Cable cross overs
    1 x 15; working set 100 x 8 drop 70 x 15 drop 40 to fail

    DB curls
    1 x 15; 1 x 15; 1 x 12; working set 65 x 6 dropped to 40 x 7

    Preacher Machine
    1 x 15; working set 110 x 8 drop to 80 x 8 drop to 60 x 6


    Wed I hit back (no deads) looked like such:

    wide grip pull downs
    1 x 20; 1 x 15; 1 x 12; working set 250 (stack) x 7 drop to 210 x 10

    Nautilus Pull Over
    1 x 15; 1 x 12; working set 200 x 6 drop to 160 x 8 drop to 120 to fail

    Yates Rows
    1 x 15; 1 x 12; working set 325 x 7 (PR*) dropped to 225 x 8

    Rev. Grip Pull downs
    1 x 15; 1 x 12; working set 210 x 8 drop to 170 to fail

    Simultaneous DB Rows
    1 x 12; working set 95 x 6 drop to 70 to fail

    Both work outs were nasty pumps. My body is not adjusted and this is good... Time to get the grow on in 2009.

    I have some big posts to make when I get back to school tomorrow sometime. It will come over the weekend most likely so keep watching.

    Supps:

    Intra-Aid- Not much more that can be said about it. It is a solid performer!

    BA9- Getting the tingles again. I know its working! No acid build up while hitting the weights.


  2. Back in the hole in the world that I reside in for nine months out of the year.... It's dirty, small, and there is nothing to do: just how I like it! It provides the perfect environment for me to forge the freak, it's my lab of pain and growth. I was at it in there today as if I hadnt touched iron in years!

    Delts, Tris, and Abs

    wu with 5 lb dbs did raises and some rotator work

    Standing DB Mils
    1 x 20; 1 x 15; 1 x 12; working set 90 x 5 (no leg drive at all, all delts) drop to 65 to fail --- PR at 90 on these. So different then doing seated DB mils. The burn is nuts. I hadnt done these in a while so the change up will hammer my delts. The pump was silly!

    Seated Side Laterals
    1 x 15; 1 x 10; working set 50 x 5 + 3 partials -- by the time the partials kicked in my side delts were murdered

    upright Row (straight bar)
    1 x 15; 1 x 12; working set 135 x 9 rest pause x 5 --- OUCH

    Bent Lateral Raises
    1 x 15; 1 x 12; working set 60 x 9 (held all for a 2 count at top) drop to 30 to fail--- MMC was off the charts. I turned side ways after this and looke like I was 3 foot thick!

    Hex Bar Shrugs
    1 x 15; working set 4pps x 12 (dont know the bar weight so listed the plates)

    Straight bar press downs
    1 x 20; 1 x 15; 1 x 12; working set 210 x 7 drop to 140 to fail --- Great Tri pump

    Weighted dips
    1 x 12; working set 2 plates + BW x 5 drop to BW to fail --- These are hard at my current body weight... haha Strength must be up though to move 90 pounds on top of my 250 or so

    Over Head rope ext
    140 x 13 (was a fail at here)

    Crunch Machine
    155 x 40 for 2 sets--- Great ab burn!

    Torrent and Animal Nitro post to start the growth!

    Felt great today... Everything is tore up and full of blood right now. Much food the rest of the day as things are changing shortly. Enjoying one last day with the mega intake My girl is making some roast and stuff will be great. Might have pizza and watch the game later, just random stuff to get **** out of my system and get ready to take care of the new task at hand!

    Impressions on Beta Ala9 and Intra-Aid today.

    The tingles are still there. This is one product you know is working based on these IMO. It's a sure sign your body is utalizing it how it should.

    Intra-Aid was mixed with the mixed Berry zero carb Power Aid today. Was a very tastey treat. This stuff makes your muscle bellies swell to ridiculous proportions.

    The combo of the 2 is off the charts! One I would highly recommend for a cut (unless doing Keto) or a bulk. Just great stuff!
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  3. You know it's a good leg day when? You forgot where in the hell you parked your car when you are leaving. Yep it was that kind of day! Dry heaves (win), pain, the guy I train with said my face was blue and I had drool coming out of my mouth at one point... Good, now I know what to top next week!

    WHEELZ

    wu on spin bike 10 minutes... Blood in legs from the start

    leg ext.
    1 x 20; 1 x 15; 1 x 12; working set stack + 2 10's pinned to it x 6 (held for 4 count at top) drop to 180 to fail --- It was hard to stand up out of the machine.

    Split Squat --First time doing these... Holy hell they hurt!
    1 x 15; 1 x 12; working set 185 x 10 --- Form was akward so I didnt go heavy as hell. These are nice though, a little practice and I should be able to utilize them to really tear my quads up.

    Leg Press Calf raises
    1 x 20; 1 x 12; working set 2 100's + 4 pps x 10

    Leg Press The one at the Y here seems light and smooth and starts out really high so I can pile the weight on...
    1 x 20; 1 x 15; working set 2 100's + 7 pps x ???, drop 3 pps of to fail, drop 2 pps to fail, drop 1 100 ps to fail... Had the plates stacked up 2 45's then the 2 100's then all the other 45's on it. It allowed for a nice 3,2,1 drop that really fried me. I couldnt stand up for about 3 minutes!

    Seated Calves
    1 x 15; 1 x 12; working set 3 plates + 25 x 10

    Lying leg curls
    2 x 12 @ 60 lbs- I had some bad cramps last week that really have made my hams tender. They were hurting during this, so I just wanted to get some blood in to help them heal. I streched them hellaciously afterwards as they were cramping again. And yes I drink adequate water (about 2 gal. a day) and keep my electorlytes regulate. So I must work around this a little, nothing major though...

    Animal Nitro post

    Streched and did 5 minutes walking on the dreadmill to flush some blood out of my legs.

    Pain was the plan. I can barely walk right now. As stated earlier I completely lost track of my car when leaving (never happens I remember everything). I was like WTH I know I drove here!

    Supps: Once again I swear this combo helps me power though the work outs!

  4. I really get the feeling that I've already read that workout. I'll say it again, brutal leg sesh Broc. You definitely put in the work.
    :squat:

  5. Pain, pleasure, lack of oxygen, drool and a lost car. You could have just posted that and we would have been able to figure out that is was leg day Bro

    Hg
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  6. Quote Originally Posted by Hollywood97 View Post
    I really get the feeling that I've already read that workout. I'll say it again, brutal leg sesh Broc. You definitely put in the work.
    :squat:

    Watching that guy squat here makes me anticipate leg day next week!

  7. Quote Originally Posted by Hoomgar View Post
    Pain, pleasure, lack of oxygen, drool and a lost car. You could have just posted that and we would have been able to figure out that is was leg day Bro

    Hg
    I never thought about keeping it that simple. I will have to remember that one.

  8. So it was no leg day, just the average run of the mill Chest and Bi day. Everyones favorite but mine. I have to dig deep to get the job done on this day. I looked up at the under part of the bill on my hat where my sig is Sharpied on and was reminded (almost pissed off at myself) that no matter how hard it hurts I have one more or I will forever be weak!!! That happened on a warm up set with 225 on the bench I hit it like 15 times or something but hated myself for the rest of the work out. Great all that means is I would go harder. Oh yeah there were some PR's set today!

    Chest and Bis

    Flat BB Bench (2nd least favorite exercise, but necessary for growth)
    1 x 20; 1 x 15; 1 x 10 (PR at 275 because of being mad); working set 315 x 4 drop to 225 to fail somewhere in the 10 to 12 range approx.--- I loath this movement, but hadn't done it in a while so I felt I needed to. Blood in the chest was tremendous. The PR at 275 was a WTF was going to hit 8 then go at 315 for 6 or so with forced reps. WO changed a little because for some reason I could not stop pressing at 275.

    DB incline
    1 x 15; 1 x 12; working set 110 x 7 + 3 forced --- Hammering my chest at this point.

    Pec Dec
    1 x 15; 1 x 12; working set 6 reps + 3 forced

    Cable crossovers
    1 x 20; 1 x 15; working set 110 x 9 + 3 forced --- The pump by this point was stupid. Chest felt like exploding!

    BB Curls (best mass builder for bis period!)
    1 x 20; 1 x 15; 1 x 10; working set 145 x 5 + 2 cheat reps (PR! )

    Pin Wheel Curls (basically a hammer cross chest)
    1 x 15; working set 75 x 7 rest pause x 4 -- Why hello Bi thickness!

    Buddy Curl Madness
    loaded up a 10 and a 5 per side of the curl bar. Started at 20 passed the bar back and forth all the way to 1. Could not move my arms and almost puked.

    3 scoops of whey Isolate and Animal Nitro post

    So when I got the fire lit under my ass the weights started to fly! It was fun plain and simple.

    Supps: I mixed my Intra-Aid with too much water last night. Made it taste different as it was very diluted. Still got he job done and maybe worked a tad better I think it was the extra water consumption. It had my skin tight and about to burst. Good sign I'm porperly hydrated too.

    No tingles from the BA9. Its still working though as I still have no let off. I can just go and go and get the extra reps I need to grow!

  9. Hey Broc, can you explain buddy curls to me a bit better? I don't get that one?

  10. Quote Originally Posted by Hoomgar View Post
    Hey Broc, can you explain buddy curls to me a bit better? I don't get that one?
    It's you and your training parter. You can use whatever weight and do how ever many reps you want. We started at 20. He did 20, hands it to me I do 20, hand it back and he does 19. This repeats all the way to the cut off point. Which can be anywhere we chose it to be 1. By the time you get there it takes a lot to get that 1 rep even with just the curl bar with 10's and a 5 per side.

    Give them a try sometime. Other variations are start at 1 go up handing it back and forth to 10 then back down to 1. Makes things fun and challenging.

  11. Quote Originally Posted by BS55 View Post
    It's you and your training parter. You can use whatever weight and do how ever many reps you want. We started at 20. He did 20, hands it to me I do 20, hand it back and he does 19. This repeats all the way to the cut off point. Which can be anywhere we chose it to be 1. By the time you get there it takes a lot to get that 1 rep even with just the curl bar with 10's and a 5 per side.

    Give them a try sometime. Other variations are start at 1 go up handing it back and forth to 10 then back down to 1. Makes things fun and challenging.

    Ahh, it's a burn out technique! I like it. Thanks bro.

  12. Hope the holidays were good to you.

  13. Nice chest and bi's work. You said bench is your 2nd least favorite... What's #1?

    Keep up the hard work. Can't wait to 'meet' you at the arnold.

  14. Quote Originally Posted by Hoomgar View Post
    Ahh, it's a burn out technique! I like it. Thanks bro.
    Always glad to help you out Hg.

  15. Quote Originally Posted by Emerge View Post
    Hope the holidays were good to you.

    They werent too bad. I didnt track anything just trained hard and ate a ton! I think I hit about 260 probably in the midst of it all.

  16. Quote Originally Posted by Hollywood97 View Post
    Nice chest and bi's work. You said bench is your 2nd least favorite... What's #1?

    Keep up the hard work. Can't wait to 'meet' you at the arnold.
    Least favorite is Smitty Mil press. I never do them anymore so I guess that may move bench to #1

    I'm looking forward to meeting you too Ryan. The Arnold will be a wild time. I am bringing my best look ever if all goes as planned, well for time being. Much bigger things will happen following it.

  17. Back day is my second favorite day of the week, because it is the second most painful if done right and you are liable to puke. Paind was there today and puking about happened. Don't think I could ask for more really.

    BACK

    BW CHINS
    4 x 5 --- Did these slower today to strech everything out. Plus my bis are toast still, which made this one a challenge.

    Rack Deads Pins 3.5 inches below knees (my weakest range so I worked like hell on it)
    wu; 1 x 20; 1 x 15; 1 x 12; working set 455 x 3 drop to 315 to fail... At this point I fell over out of the rack, crawled up against the wall and sipped on Intra-Aid. It took all I had to not yak My lower back hates me right now, oh well it can suck it up and grow!

    Yates Rows
    1 x 15; 1 x 10; working set 325 x 7 rest pause x 4 --- I'm pretty sure that 11 with that weight is a PR by a mile. Just strapped up and used only my back to move it. The pump was silly!

    Wide Grip Pull Downs
    1 x 15; 1 x 15; working set 220 (our megger little stack here at the Y) x 12 slow held at the bottom reps- rest pause x 6 -- Hello Wide Lats

    Prison Style T-Bar
    1 x 15; 1 x 12; working set 5 pies + 35 x 6 drop to 4 pies to fail -- I love these!

    Revers Grip Pull Downs
    1 x 12; working set 210 x 8 rest pause x 3

    Single arm low cable rows wow pump from these
    1 x 12; working set 110 x 12 rest pause x 6 on right arm and 5 on left --- Come on left side catch up. I see I have work to do with Mr. Left Lat!

    60 g iso whey and Animal Nitro PWO

    Supps: Tingles a little and still getting skin tight pump from

  18. The toasted bi's should have given you achance to really focus on the back... Great session!!!

  19. Quote Originally Posted by MrDead View Post
    The toasted bi's should have given you achance to really focus on the back... Great session!!!
    Oh it did. My back was still sore today when I was hitting delts and tris. Things are picking up pretty steadily right now.

  20. Ok not much to write up before this one. Pain, Pump, Growth! All you need from a delt and tri day. Cool parts will be put in during work out... Here we go:

    Delt and Tri's

    wu stuff for rotator and to get some blood flow in delts

    Standing BB Mils
    1 x 20; 1 x 15; working set 205 x 5 -- Heavy stuff is fun to move. Makes Shoulders big!

    Arnold Presses
    1 x 15; 1 x 12; working set 75 x 7 -- This was fail would not budge another time. Wish I had a spoter to drag me past this. Hopefully next week.

    DB Side Laterals
    1 x 15; 1 x 12; working set 60 x 8 + 2 partials done single arm at a time... First time doing them single armed for the working set. Crazy pump!

    DB Bent Laterals
    1 x 12; 1 x 8; working set 75 x 7 + 2 partials -- MMC was stupid here. Stood up and looked like my rear delt was going to explode from the blood..

    Felt a lil woozie. Sipped some Intra-Aid

    BB Shrugs
    1 x 20 (315 behind back); 1 x 15 (405 behind back); working set 465 x 10 held last rep until my grip failed... Puked in my mouth, went and spit it in the trash can.

    Sipped more Intra-Aid

    Straigh Bar Press downs
    1 x 20; 1 x 15; 1 x 10; working set 200 x 7

    BW Dips
    1 x 15; working set did to failure

    Single Arm Press down
    60 x 9 + forced reps.

    Animal Nitro

    20 minutes on dreadmill: incline 10%, speed 3.4

    First time puking on Delt day... Whatever though! All that needs to be said about me bringing the intensity!


    Like always the BA9 and Intra Aid performed. Intra-Aid was clutch today at helping me through this one.

    NO tingles LOL

  21. Great work as always Broc. Behind the back shrugs is serious business!

  22. I do them on the smith machine myself. They hit the traps like no other shrug for me.

  23. Quote Originally Posted by Emerge View Post
    I do them on the smith machine myself. They hit the traps like no other shrug for me.
    I am one of the only people you will find who is not a major fan of the smith machine. Too restrictive on the natural motion of things.

  24. Legs. Best day of the week! Not for the weak at heart!

    WHEELZ

    wu on dreadmill

    leg ext
    1 x 20; 1 x 20; 1 x 15; working set 255 x 9 - What a way to start PR

    Squats ATG
    1 x 20; 1 x 15; 1 x 15 (went to heavy made working set hell); working set 365 x 8 + 1 forced --- Wanted that 10! I sucked it big time!

    Hack Squats
    1 x 15; 1 x 15; working set 4pps x 11

    Standing Calves
    1 x 15; 1 x 12; working set x 8 heavy as I could go no our machine here

    lying leg curls
    1 x 15; 1 x 12; working set was only 110 x 8 all held for 4 count. Ham is still messed up a tad and is hampering my power.

    DB SLDL
    1 x 15; 1 x 12; working set 110 x 10 --- These helped the ham feel better. Probably the stretch. I did a lot of it post work out too.

    Seated Calves
    1 x 15; working set 4 pies x 9

    Walking DB lunges
    2 trips (down and back bout 15 steps each way) with 60's in hand

    Animal Nitro

    Cool down on spin bike.

    Gummi Bears and 60g whey Iso while streching.

    Felt pretty good today. Nothing crazy just solid work. Legs are tourched! We will see how this Gummi Bear mess goes. Got to get some sugar in Stretching post work out felt great. Really helped my hammie loosen up. I may need to see a chrio bout it to get me lined up and ready to really rock. Was super fun today. People were staring like this at some points and shaking heads at others. I had to demonstarte calf raises for a new memeber when one of the ladies that helps run the place asked me too. It got a topic started about our hack squat machine (not my fav) and I suggested a Power Squat Machine. The lady who does most of the requests at budget meetings pulled me aside when I was leaving and asked me about it and said she would see what she could do. Last time I asked for something (105 - 115 lb dbs) we got them. So I'm going to keep my fingers corssed on it.


    Supps: They are still performing. I can't make it through these torture sessions with out IA I feel. I may run a day without it to see if my performance drops. If I do I will report about it in here for sure.

  25. Quote Originally Posted by B Con View Post
    Great work as always Broc. Behind the back shrugs is serious business!

    Business is good though!
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