Toyin' with Intra-Aid & Beta-Ala9 (sponsored)

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  1. Congrats on more and MORE PRs


  2. Day 15(12/19)
    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.
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  3. Hope you had a great time out of town and visiting that new gym.

  4. Quote Originally Posted by TOYFORDOLET View Post
    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.

    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!

    Hg

  5. 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.
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  6. 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

  7. 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.

  8. 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.

  9. 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

  10. Day 32
    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.

  11. Good to see you've been holding it down in here over the holidays bro. Congrats on the PR's man.

    Hg

  12. Congrats on PR

  13. Thanks fellas. Sorry for the delay, updates below...

  14. 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.

  15. 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.

  16. Day 35
    Workout (Judo):
    Judo was great today. We worked on throwing techniques the first half of class and did ground and standing randori the last half. My endurance improved today and recovery between matches was markedly better than tuesday. I have 1 more day's worth of BA9 (I think I missed a couple doses during vacation).

  17. I had a pretty bad case of DOMS in my hams as well not too long ago. Sounds like you are putting in some great work in there. Looking forward to the conclusion.

  18. Day 36
    Workout (UB DE):
    BB Bench: wu, 205x3x10 (rest pause on chest) (30 sec rest)(rotate grip)
    Layin BB Ext. 70x10x6
    DB Rear Lat. Raise: 25x12, 10
    WG Pullup: body+25x12, +35x10, +35x8
    Abs: 3 sets misc. mat work
    Mag. Shrugs: 360x15, 410x12, 410x12
    Back Ext.: body+45x20x2

    Depletion workout, lots of volume, worked up a nice sweat. Good recovery between sets. Not much else to report.

  19. Day 40 (1/12)
    Workout (UB ME):
    BB Bench: wu, 225x3, 245x3, 275x3, 295x1, 320x2
    BB OH Press: 185x5, 205x5, 215x6
    Tri Cable Ext.: 130x10, 145x8, 145x9
    NG Cable Pulldown: 160x12, 170x12, 180x10

    Had to push through this workout a bit, I got up very early and didn't get much sleep. I think my strength suffered a bit, but not too bad.

  20. Day 41
    Workout (Judo):
    My endurance is improving, my recovery between opponents is still improving. A great session overall, I executed some throws I've had problems with in the past quite well.

  21. Quote Originally Posted by TOYFORDOLET View Post
    Day 41
    Workout (Judo):
    My endurance is improving, my recovery between opponents is still improving. A great session overall, I executed some throws I've had problems with in the past quite well.

    Keep the pace my man! Progress is happening...

  22. Sorry for the delay, been busy as hell lately. Will update ASAP...

  23. Day 42 1/14

    Workout (LB ME):
    Leg Curl: 120x10, 140x8, 8, 6
    Leg Ext: 210x10, 250x10, 270x10, 280x9
    Calf Ext: 330x12(w), 12(n), 10(w), 10(n)
    DB Row: 100x7, 110x7, 115x7
    BB Hammer Curl: 80x12(n), 12(w), 10(w), 8(n)


    More of a hypertrophy workout, trying to stick to excercises that don't strain my back.

  24. Day 44 (1/18)

    Workout (UB DE):
    DB Bench: 80x3x10 (30 sec rest)
    Laying BB Tri Ext: 80x10x6
    Rear DB Lat Raise: 25x15, 12, 8
    WG Pullup: +25x12, +25x11, +25x10
    Magnum Shrug: 410x15, 15, 15
    Back Ext: +55x15x3
    4 sets misc. ab work

    Changed it up and did some DB bench. My tris are getting stronger. Not much else to note.

  25. Good lookin man. Keep workin it bro...
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