Toyin' with Intra-Aid & Beta-Ala9 (sponsored)
12-15-2008 10:59 PM
Incline BB Bench: wu, 185x3, 205x3, 225x1, 245x1, 255x4, 275x3 (PR)
OH Press: 185x7, 195x5, 195x8 (PR)
One-arm Skullcrusher: 45x7, 50x7x2
WG Pull up: +35x10, 10, 11
mat ab work: 3 sets misc.
Very good workout, this was the first time Ive done Inc. BB Bench in a LONG time and I was quite surprised/happy with my numbers, though my last set was iffy because I think my spotter helped a bit (good spotters can be hard to come by).
quick supp overview for today:
-3 caps BA9 pre wo, 3 caps 5 hours later
-1 scoop IA w/ 3g TCM, sipped intra wo
-1.5 scoops Jacked pre wo
12-16-2008 02:53 AM
Is westside more of a mass or strength focused philosophy?
12-16-2008 03:08 PM
12-16-2008 06:52 PM
Setting PRs and destroying it in there. Nice work on the incline bench... I couldn't agree more, good spotters are soo hard to find.
12-18-2008 12:29 AM
Workout (LB ME):
Leg Press:wu, 540x3, 630x3, 720x3, 810x1 (attempted 2, full ROM)
Leg Curl: 155x7, 165x6, 175x5 (PR)
Leg Ext: 280x7, 290x7, 300x10 (PR)
DB Row: 95x7, 100x7, 110x5 (PR)
Standing BB Curl: 90x10(n), 9(w), 8(n) (strict form)
Calf Ext: 350x15(w), 12(n), 10(w)
Misc. Ab Work
The PRs just keep coming! The last set of leg press really tweaked my back, it feels like I'm 70. I usually train Judo T/TH, but my club decided not to have practice over winter break, so I haven't been able to log those workouts.
12-19-2008 12:06 PM
Congrats on more and MORE PRs
12-21-2008 03:21 PM
Workout (UB DE):
BB Bench: 225x4x6 (rotated between normal/wide/narrow grip)
DB Incline Bench: 90x10x2 (rest pause at bottom of movement)
DB Lateral Raise: 25x15, 12, 12
Tri Cable Pulldown: 130x15, 150x10, 10
Machine bent over row: 190x12(w), 12(n), 12(w)
Back ext: bodyx25, 25
Misc. ab work
I forgot my log book today, so all the weights/reps may not be 100% accurate. Workout was short and sweet, worked up a good sweat and kept my heartrate up. I ended up going out of town for this week, but I'm going to try to hit up another gym, so my workout schedule this/next week may be a little different. Oh, and I didn't forget my supps.
12-29-2008 01:25 PM
Hope you had a great time out of town and visiting that new gym.
12-29-2008 02:10 PM
Originally Posted by TOYFORDOLET
I've done that already. I just grap a piece of paper and a pensil from the gym when that happens. I hate trying to remember everything
Have a great time and great new year man!
12-29-2008 02:31 PM
Sorry for the down time, I ended up staying up in the snow in a cabin for 4 days. I ate like sh*t from Christmas Eve 'til yesterday. I did a lot of quad riding though, so I got some decent cardio (riding 2WD ATVs in deep snow can be a lot of work!). I did get quick LB DE and UB ME workouts in last Sunday & Monday, as well as some racquetball, so I've been off for about a week. Now I'm ready to get back to it! Will update later today after my workout.
12-29-2008 02:40 PM
It's the holiday season man. It's all about kicking back and having some fun with family and friends. Enjoy your time my man
12-30-2008 12:47 PM
Day 25 (12/29)
Workout (UB ME):
Decline BB Bench: wu, 225x3, 245x3, 265x3, 295x1, 315x4, 325x2 (PR)
BB OH Press: 185x7, 205x7, 7 (PR)
Tri Cable Pulldown: 140x10, 155x7, 7 (PR)
Magnum T-Bar Row: 100x12, 110x10, 10
I was pressed for time today so my workout was pretty fast and intense and I had to skip ab work. Made a few more PRs. Recovery between sets has improved, I was able to maintain weight/reps with shortened rest intervals. Had a great pump in my lats, which are sometimes stubborn to feel activated. Back is not feeling so hot, probably from lifting wheelers out of the snow and on/off trailer for 4 days.
01-02-2009 01:46 AM
Day 27 (12/31)
Workout (LB ME):
Leg Ext: 210x10, 250x7, 270x8, 290x7, 305x7 (PR)
Leg Curl: 130x7, 150x7, 160x5, 170x5
Calf Ext(leg press): 290x15x2
DB Row: 100x7, 110x6, 115x7 (PR)
Stand. BB Curl: 90x10(n), 90x7(w), 90x5(n)
Session was short and sweet. Didn't do any compound leg movements because of my back issue, my leg workouts just aren't the same without squats. Today I did an ab workout, stretched afterward and I really tweaked something while stretching my hams, I'm going to try to get into a chiropractor tomorrow because this sh*t sucks.
01-05-2009 08:20 PM
Day 29 (1/2)
I decided to stay home and do a high rep, bodyweight/light DB depletion workout, as my back was bugging me and I was strapped for time. I did something like this:
Push ups: 4 sets
Lunges: 3 sets
Lat. raise:~10 lbs. 3 sets
Abs: 3 sets
Rows: 2 sets
01-05-2009 08:33 PM
Workout (UB ME):
Back Squat: 225x3x6 (30 sec rest)
BB Inc. Bench: 225x2, 245x1, 255x1, 265x1, 275x1 (+1 assisted)
OH BB Press: 185x5, 205x5, 215x7 (PR)
Laying BB tri ext.: 60x12, 80x10x2
WG cable pulldown: 160x12, 170x10, 170x8
I had a brainfart today and thought it was my LB DE day, so I got some squats in before I realized I was off schedule. Solid workout, made another PR with OH press. My back felt pretty good with the light squats... oh yeah, I went to the chiropractor last friday and didn't have any obvious disk damage, so it must just be a pinched nerve or pulled muscle/connective tissue, so good news for me.
01-06-2009 02:07 PM
Good to see you've been holding it down in here over the holidays bro. Congrats on the PR's man.
01-08-2009 03:03 AM
01-09-2009 02:07 AM
Thanks fellas. Sorry for the delay, updates below...
01-09-2009 02:16 AM
Day 33 (1/6)
Workout (Judo) :
So I finally made it to Judo this day. My cardio sucked, but that was expected as I have been off for a while. Sipped IA throughout and 1 serving of BA9 pre-wo, got my tingleage on.
01-09-2009 02:27 AM
Day 34 (1/7)
Workout (LB ME):
Leg ext: 210x10, 250x10, 270x10, 290x8
Calf ext: 310x15 (w), 330x12 (n), 330x10 (w)
DB Row: 100x7, 110x7, 115x7
Iso BB Curl: 90x10 (w), 90x8 (n), 90x6 (w)
Still staying away from heavy squats/deads, so this was more like a hypertrphy style workout. I'm not sure why (squats or judo or both?), but my hams and glutes had mad DOMS so I refrained from such excercises. My strength was maintained, but I didn't feel I had as much physical energy as I should, so I decided to have a refeed meal (100g simple carbs & 40g whey) pwo. HIIT (Judo) burns through glycogen pretty quick so I will experiment with 1 meal mini-refeeds during the middle of the week.
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