The New & Improved GREEN BULGE (sponsored)

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  1. Woke up early this morning kind of wanting to do some cardio, but my left ankle is really sore. Last night I was walking in a room and trying to avoid some stuff that was near the door and I banged my foot into the door frame (I was only wearing some flip flops). Hopefully this will subside soon, if it does I will attempt to get some cardio in during the afternoon or evening. Nothing else to do though today. Tomorrow will be a shoulder/arms day for sure now.

    I don't know, I'm pretty excited to see the new Harry Potter movie coming out next month w/ my girl Emma Watson (she is toooo cute lol) (and yes I had a crush on her since I was little)


    but I think tomorrow or whenever it comes out I will have to go watch that new transformers movie w/ Megan Fox



  2. Jdg, you train pretty low volume huh? Not thats its real low, but deads I would think would be a few more sets.
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  3. I did a few more sets, but they were just warm up sets. That 330 was heavy for me and I just didn't want to strain my back. I should have done more work though...

    Ded- do you think it would be better to bump up the volume up a tad??

  4. Woke up early this morning, around 5:30. Luckily I was able to fall back asleep and then got up at 6:30. I ate 5 scrambled eggs and a small 1/2 of a chicken breast with some honey. Right after that I took all 5 Green Bulge caps and got ready to go lift.

    Shoulder, Triceps, & Biceps:

    Standing Shoulder Press - @ 135 x 7, 145 x 5, 155 x 3 & 2, 135 x 3, 115 x 6

    Skullcrushers - @ 65 x 14, @ 80 x 5,5,5

    Ez bar curls - @ 80 x 10, 90 x 8, 100 x 4 & 3, 80 x 6

    Dip - +20 x 10,10,10 superset w/
    Upright Rows - @ 90 x 10,10,10

    Incline Hammer Curls - @ 35 x 10,10,10 superset w/
    Side Laterals - @ 25 x 10,10,10

    Comments:

    I think today was a good workout. While doing the dips and upright rows gave me a massive pump, especially in my front delts. I was doing the dips with 20 lbs of chains over my kneck, and yeah I felt pretty gangsta doing them that way.
    Post workout I had my usual chocolate milk, whey, and 2 raw eggs. Then I ate a bowl of some quinoa, a large chicken breast, and some blueberries.
    So far I'm feeling pumped when I start to lift and my strength is up since this first week since starting the Green Bulge. My weight has also been steadily dropping as well. I started off a week ago at 211 and now I am at 209.
    My girl and I were going to go watch Transformers today, but she isn't feeling well so we are just going to hang out. I'll probably just watch the USA and Espana game today...

  5. pretty good game so far,I can't believe USA has a 1-0 lead
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  6. wow the USA sealed the deal, 2-0 holla at yo boi

  7. i would bump up the volume just a little bit i think, you know best how your body responds. Sometimes I only do two exersises per body part.

  8. Quote Originally Posted by dedlifter1 View Post
    i would bump up the volume just a little bit i think, you know best how your body responds. Sometimes I only do two exersises per body part.
    I will throw in some extra volume! Another thing that I am going to do is switch up from chest/back and shoulder/biceps/triceps to chest/triceps/shoulders and back/biceps. I think doing this will let me focus more on my chest and back instead of having to work them on the same day. Thanks for the input ded!

    Today I got legs, but I also got some stuff to do in a little bit so I will get my legs a little bit later in the morning.

  9. i do chest back right now too, i am not a bigfan of it i dont think. I started doing it cause my shoulder is bad so my chest day is really limited. Have fun with leg day........

  10. Quote Originally Posted by jdg487 View Post
    wow the USA sealed the deal, 2-0 holla at yo boi
    are we in the world cup?

  11. I'm about to switch my routine up but a good training routine i like to use is chest+tri's, back+bi's I see this combo in a lot of magazines

  12. I would have to say i like doin arms together (tri\bi) at the end of my week. My doms in arms get real bad so i dont like them to interfere with my other lifts. I do right now


    Chest\back

    legs\ shoulders

    Arms

    I do abs usually on leg day and arm day with a day of rest between. I deadlift every other week, rotated with BB rows. I was running a DC program before my shoulder injury, and plan on returning to that at a later date.

  13. Quote Originally Posted by Delta Force View Post
    are we in the world cup?
    I think the US already qualified for the World Cup next summer, they got to play Brasil on Sunday I think for the Confederations Cup Championship
  14. Yesterday Session...


    I was to busy yesterday and forgot to post my leg session. I had all 5 caps of Green Bulge about 40 minutes pre workout, and like 15 minutes after having a protein shake and a tsp of raw honey.

    Legs:

    Squats - @ 255 x 5,5,5 @265 x 4,3

    SLDL - @ 135 x 10 @ 155 x 8,8 @ 175 x 6

    Standing DB Calf Raise - @ 65 x 20,20,20

    Leg Curls - @ 60 x 6,6,5 superset w/
    Leg Extension - @ 60 x 25,25,25

    Standing DB Calf Raise -@ 65 x 40
    Sissy Squats - BW x 30 total reps

    Comments:

    This workout was exhausting! Doing the squats I felt my back strain during my last set of 265. I stretched some before doing the stiff leg deads and it didn't bother me at all, or during the rest of my workout. But when I got home it was f**ing killing me. I heated up a hot pad and relaxed on it for awhile after my workout and again before going to bed.

    Post workout I had my chocolate milk, whey, and eggs. Then I had a large chicken breast and a bowl of quinoa. After that I went to my friends house to watch the Brasil and South Africa game and we ate too good. We had like 10 T-bones of the grill along with tons of chicken breast. Not to mention the pico and guac he had made earlier. We were just feasting over there. I had like 3 T-Bones and a breast with tons a guac and pico. The rest of the day I was typing out all of this stuff that I had to have done and my back was aching the whole time. Luckily it doesn't bother me now, but I'm taking the day off anyway.
    Tomorrow I am going to start the new split, I might go with chest/tri's/shoulders or back/biceps...

  15. J, do you go ATG on squats? Sometimes if you block under your heels and go atg it will help with your back not rounding out at the bottom, therefore alleviating back strain. That post wo feast sounds delicious!!!

  16. Quote Originally Posted by dedlifter1 View Post
    J, do you go ATG on squats? Sometimes if you block under your heels and go atg it will help with your back not rounding out at the bottom, therefore alleviating back strain. That post wo feast sounds delicious!!!
    Yep I go ATG on my squats, I also occasionally use a flat 2" X 4" under my heels while squating and I think it does help. But I think what happened is I read an article on tnation by either Thibadeaux or Waterbury about how you should warm up with a "heavy weight" for a few reps. I tried to this on the squats and I warmed up with 255 for 2 reps twice, then did 5 and moved to 265. Usually I would start with like 165 for 10 reps, 225 for like 5 or 6, then start with the working sets. I do not think I will ever do that "heavy" warm up again.
  17. Chest/Tri's


    This morning I started my new routine with some chest and triceps. I had a breakfast of 5 scrambled eggs, blue berries, wheat germ, and a scoop of natty peanut butter. Then 30 minutes later I swallowed the 5 Green Bulge and got ready:

    Chest/Tricep:

    Bench Press - @ 180 x 8, 190 x 6, 200 x 4,3,2 - 165 x 6

    DB extensions - @ 65 x 10, 85 x 6,5 - 65 x 8

    Incline DB Press - @ 65 x 8,8,8,8,8

    Dips - BW + 35 x 7,5 +45 x 3,4,4

    Close grip bench press - @ 155 x 7

    Push ups/ BW Dips - 25 reps each - back and forth until completed

    Comments:

    I was somewhat satisfied with my work today. The only real complained is the lack of poundage on the incline DB presses. I was trying to get the 75's but I couldn't even push them up for the first rep. I don't know what happened, I might have been fatigued from the bench though. My tri's were pumped when doing the dips, I was pausing at the bottom then exploding up and I feeling good.

    Post workout I had my usual shake with chocolate milk, whey, & eggs. Then I had to run to Whole Foods for some things and I picked up a breakfast burrito with bacon and eggs which I ate when I got home with some chicken and a small serving of brown rice and broccoli.

    I got a question for anybody, do you think I should work shoulders on a seperate day? Maybe like shoulders, some direct trap work, and maybe some core work all in one session?

    I had to go watch Transformers yesterday, and I fell asleep about 30 minutes into it and woke up with like 45 minutes to go in the movie.

  18. Nice workout J, for your chest w/o try to use the 70lbs before jumping to the 75's those can be a bitch w/o a spotter so be careful when using those heavier weights, you should look at finishing off with DB or machine flyes, I always finish off my chest w/o that wayand I get a killer pump.

    You should do your shoulders on a different day, if you're doing a 4 split do shoulders and traps together.

  19. Quote Originally Posted by Delta Force View Post
    Nice workout J, for your chest w/o try to use the 70lbs before jumping to the 75's those can be a bitch w/o a spotter so be careful when using those heavier weights, you should look at finishing off with DB or machine flyes, I always finish off my chest w/o that wayand I get a killer pump.

    You should do your shoulders on a different day, if you're doing a 4 split do shoulders and traps together.
    Yep sometimes I use some fly's as a finisher and I love getting the burn/pump from them!! I guess I'll just make it 4 day split with an exclusive shoulder day.

    Hey DF you watching the US & Brasil game tomorrow? I'm gonna be busy all day from morning to night, I don't think I'm going to get a chance to watch it. US will probably lose, but I wouldn't be suprised if they did what they did against Espana. Without Bradley in the mid it will be even tougher.

  20. Quote Originally Posted by jdg487 View Post
    Yep sometimes I use some fly's as a finisher and I love getting the burn/pump from them!! I guess I'll just make it 4 day split with an exclusive shoulder day.

    Hey DF you watching the US & Brasil game tomorrow? I'm gonna be busy all day from morning to night, I don't think I'm going to get a chance to watch it. US will probably lose, but I wouldn't be suprised if they did what they did against Espana. Without Bradley in the mid it will be even tougher.
    if you are doing a 3 day split you do something like chest/tris/bis, legs/calf's/traps, back/shoulders/abs, theres many ways mix and match this is just one example evaluate to see what can work better for you.

    I did not know they're playing tomorrow, I'll tivo it and watch it if i get a chance but I already have a long queue of shows to watch

  21. Looking good bro. I dont know about that heavy warm up thing either,sounds fishy to me. Dude you should add in JM presses to your tri w\o they are brutal to say the least. I superset them with one arm tates.

  22. Thanks for advice DF and ded! Always much appreciated!

    Aren't JM presses like a combo of a skullcrusher and a close grip benchpress? I think I read something on tnation about best tricep stuff and it was on it, or it might have been called a "california press" or I might just have everything miexed up lol

    Today is an off day, I already swallowed my Green Bulge in the morning. I was lucky to get a break today from my schedule, just a short hour though. Not enough time to watch the soccer game. I think I'll stick to a four day split with off days whenever I feel that they are needed. My next workout tomorrow will probably be a leg day again. I want to get in some front squats w/o a heavy warm up this time. Seriously now that I think about it, I never should have tried that.

    I hope you all have a nice Sunday!!

  23. man ded those tate's look interesting, just checked a vid on youtube, I may try them

  24. Yeah, the tates are only effective for me when i supperset them with something more compound-ish. jm's are the rocks buddy, give em a try and tell me about the DOMS!!!

  25. Today was a leg day, I had fewer days to recover from my last one but I still went all out. I had stuff to do this morning and couldn't lift first thing. I lifted after lunch which was just some chopped up chicken thighs, quinoa, and broccoli. Then about a half hour later I took all 5 Green Bulge and got ready...

    Leg Day:

    Front Squats - @ 165 x 8,8,8,8 205 x 2,2,2

    Stiff Leg Deads - @ 135 x 10,10,10 155 x 8,8

    Standing Barbell Calf Raises - @ 185 x 12,12,12,12,12,12

    Barbell Lunges - @ 85 x 8,9,8 (each leg) superset w/
    Sissy Squats - BW+25 x 10,10,10

    Comments:

    It felt weird trying to front squat 205. This is the most I have ever tried and it was killing my hands (I hold the bar clean style). The first set felt like a warm up, I was unaccustomed to doing that much weight. Then the next two sets just felt heavy. The stiff legs were brutal. I had laid off them for awhile and now I'm soooo weak doing them. Now I got to get them back up badly. I probably should have done some more sets though..

    Post workout I had my usual stuff; chocolate milk, whey, and eggs. I got some potatoes baking with a steak about to be cooked on the skillet. I am going to be busy the rest of the day sucks, tomorrow I got a shoulders, traps, core day to look forward too!!!!
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