Blue GrowtH / White Blood Log (sponsored)

[MM11]

I would like to start by saying thank you to Controlled Labs for giving me the chance to log this, this will be my first sponsored log.
I will be logging a stack of Blue GrowtH and White Blood

Controlled Labs White Blood (90 caps): Discount White Blood Supplements

Controlled Labs Blue GrowtH (150 caps): Discount Blue GrowtH Supplements

A bit about me...
I have been training around 5-6 years. The best term I have heard to explain my lifting style is "Power Builder" I mainly focus on big compound lifts and keep isolation exercises to a minimum but do not cut them out completely.

All lifting days start with a major movement. Dead lift, Squat, Press, or Olympic lift. I usually pyramid my reps over 8 - 12 sets (depending)
Ex. Flat Bar Bell Bench...
135 x 12
225 x 10
275 x 5
315 x 1
315 x 1
225 x 12 (till failure)
225 till failure
225 till failure
135 till failure

When pressed for time I will fit in an exercise of an opposing muscle For example I may fit calve raises or curls in between bench sets. Besides time I find this beneficial in strength recovery for my next set.

My training may seem all over the place, but it works very well for me, and it is in my opinion as long as there is some stimulus to the muscle, real results are in the diet.

Diet
My diet will not be recorded every day, It is getting cold here in Cleveland, Ohio and its time for a BULK! This year I am leaning to a leaner bulk than in past years. I have been bulking about 5 weeks now, eating approx. 3500 - 4000 cals a day. On random days I track my diet using Lose It app for Iphone. I eat almost the same every day, give or take a meal or snack. I will track Protein aiming for 300g a day, mostly healthy fats, and I am not carb shy.

Log and goals

I currently weight 190-195 @ 6ft. on a bulk. Recently recovering from hip and shoulder issues, which has put a damper on some of my numbers. I will be following the dosing instructions on the bottles of both products 45-60 mins pre bed.

Supplements:
Multi (orange triad)
Joint support (supper cissus rx 2-4 caps a day depending)
Protein Powder
Dicreatine Malate
BCAA
Blue GrowtH
White Blood

*Besides what I consider absolute basics, I will try to refrain from any other supplements than White Blood / Blue GrowtH. The ONLY exception will be an occasional pre work out. Most days I will just use coffee.

My goals for Blue GrowtH / White Blood are:
improved sleep
Improved recovery
increased appetite

Also will be looking out for:
improved skin / hair
any leaning out effect
vascularity

Please feel free to question and critique.

 

[MM11]

Saved for end thoughts.

 

[MM11]

Before Photos. Ive been bulking as you can tell...

 

[RenegadeRows]

In!!!! Give em hell bro

 

[MM11]

Day 1

Sleep last night was VERY deep and wonderful. I do not sleep well most nights, and its refreshing to get a good night sleep. I had a weird dream but do not remember it. Recovery is one aspect I am very interested in seeing how this stack effects me, and I have some killer DOMS from my Tuesday leg work out. It is only day 1, and a great night sleep is a great start! I will be sipping coffee (black) and bcaa while running errands until it is time to hit the gym. More in a few.

Also I apologize for my opening post not being visually stunning. I am still learning with adding pics and videos to my posts, and have not mastered it yet. I will keep this log as detailed as I can. I can update from my phone so any questions I can most likely answer quickly. I will also do major up dates (from my computer) 1-2 times daily most likely morning and night.

 

[MM11]

Happy Veterans day everyone!

Work out

Military press
135 x 10
185 x 10
225 x 3
225 x 3
225 x 2 Drop set to...
135 x 8
185 x 6
135 x 6

Pull ups
Body weight + 45lbs x 6,6,5,5,4
Drop set calve raises (machine) between sets

upright rows (medium grip)
135 x 10
185 x 6
185 x 6
185 x 4 (used a little bounce to assist on this set)
135 x 6

Incline dumbell Flys
40lbs (each side) x 8
45 x 8
45 x 6
40 x 8
40 x 6

hammer dumbell curls
50 x 6
50 x 7
55 x 4
60 x 2
50 x 5

Standing lat pulldowns.
100lbs x 10
100lbs x 8
100lbs x 8
70lbs x 6 (slow)
70lbs x 5 (slow)
70lbs x 4 (slow)

Dumbell curls rest pause style
35lbs x 8, 5, 3 (45 sec between sets)

Total time in the gym 1 h 10 m
Weight 192.8

Notes: My tendonitis was getting pretty bad, I suspect due to weather change. so today I used wrist wraps, I will use them until I can lift with out pain. With my wrist wraps I had no pain today which is good. running errands today was an EPIC FAILURE. I spent way to much time getting nothing done... coupons where not honored, stores where not opened, and traffic... All and all I had a great work out, which really helped blow off steam. After work out I had a shake approx 1000 cals and 75 g protein (24 isolate 50 slow release) for BCAA right now I am using Modern BCAA with a spoon full of taurine, and 10 extra grams of IBCAA (Primordial Performance). total 30g BCAA before and intra work out. I work out on a fast so a high BCAA content really makes a difference, and is an absolute staple for me, and should not effect any results since I have been doing it for years non stop. Pictures will be up this weekend. Off to work!

 

[RenegadeRows]

Day 1

Sleep last night was VERY deep and wonderful. I do not sleep well most nights, and its refreshing to get a good night sleep. I had a weird dream but do not remember it. Recovery is one aspect I am very interested in seeing how this stack effects me, and I have some killer DOMS from my Tuesday leg work out. It is only day 1, and a great night sleep is a great start! I will be sipping coffee (black) and bcaa while running errands until it is time to hit the gym. More in a few.

Also I apologize for my opening post not being visually stunning. I am still learning with adding pics and videos to my posts, and have not mastered it yet. I will keep this log as detailed as I can. I can update from my phone so any questions I can most likely answer quickly. I will also do major up dates (from my computer) 1-2 times daily most likely morning and night.

Sounds like your starting off very strong with this log

 

[MM11]

Day 2

I got a wonderful nights sleep last night. I woke up feeling very refreshed. Sleep was deep and un interrupted. I remember having strange dreams, but cannot remember what they where. I also have NO DOMS. usually DOMS in my legs last days. Also I dont even feel like I was at the gym yesterday. Today is an off day, even though I feel so refreshed that I should go to the gym, I have off tomorrow (work) and will have all to hit it hard in the gym. I will stick to my off day today so tomorrow I can beast in the gym.

Diet yesterday was not clean by any stretch of the imagination, but I would not call it a cheat day either. Im bulking and it can be hard for me to put on weight, so eating a little dirty can help.

I ate...
1000 cal post work out shake (protein powder, milk, oats, peanut butter) 2 chicken breast with bacon and hot sauce on wheat bread, 2 Large Meat Lovers Calzones (chicken, bacon, gyro meat) both where double meat. 4 slices of sheet pizza, 3 bananas, 2 greek yogurts, 2 hand fulls of almonds, a large blueberry muffin, and another shake a few hours before bed (25 whey, 50 casein in milk) I drank about a gallon of water, which is low for me. I am always thirsty, but it is hard to drink enough water at work.

 

[MM11]

Renegade Rows I must spread reps around before giving them again! thank you again for the opportunity to do this log. When I first started on fourms and getting into bodybuilding (over at the other BB fourm...) You are one of the people who I remember being really helpful for me to get started.

I hope more people will follow soon, I will try to be as detailed as possible.

 

[Gonzo14]

I'm in. We are having very similar results so far. I'm hoping my recovery really kicks in soon. Keep on killin' it.

 

[raulob72]

:squareeyed:Im in bro!!

 

[MM11]

I'm in. We are having very similar results so far. I'm hoping my recovery really kicks in soon. Keep on killin' it.

:squareeyed:Im in bro!!

Glad to have you gentlemen!

 

[MM11]

I got another night of DEEP sleep. last night I really slept. I woke up today kinda groggy. I feel like I was knocked out. I want to not I usually do not sleep through the night, and usually toss and turn for hours, get a few hours of actual sleep before my alarm goes off. Last night I think I got like 10+ hours of continual deep sleep. Im still in a daze, I think today I will throw a scoop of jacked in my intra work out bcaa, and still the coffee pre work out.

I have not noticed any effect so far on libido, skin or hair health, or leaning out. It may be way to early for those effects. I will say I have not gotten sleep like this in a very long time. Before Photos will be up shortly...

 

[MM11]

Shamless Bump. I got starting photos up. Now its on! I will report back after the gym.

 

[Gonzo14]

Shamless Bump. I got starting photos up. Now its on! I will report back after the gym.

Looking good, still looking lean even for bulking.

 

[MM11]

work out went well, forgot my log book... this is from memory

bench
135 x 10
225 x 10
275 x 5
315 x 2
275 x 6
275 x 5
275 x 5

Pull ups
body weight x 10
BW +45 x 6,5,5,5
body weight x 8

Close grip bench
135 x 10,10,10,10

upright rows
135 x 10
185 x 5
185 x 4
135 x 5 (slow and pause at top)

Snatches
135 x 5, 5, 4 (my shoulders where already done.)

Various shoulder raises (front, side, bent over for rear delts)
mixed with various curls (hammer, slow concentrated bb curls)
and dips and pullups and Body Weight

The end of my work out was very ADHD, I was doing what ever seemed to need a bit more work. This is sort of my lifting style and it keeps me saine. I spend all of my focus on my main first lift (ie bench today) and fill the rest in with what i feel needs work.

Notes: I got a lot of comments about looking leaner, I dont see it yet. maybe I was bloated last time they saw me. weights didnt feel heavy today.

 

[Boatcop1]

IN.

 

[MM11]

The past 2 days I had to get up early so I took 3 caps instead of 5 to avoid feeling drowsy in the morning. sleep was decent. Yesterday I had tickets to the browns game! I was able to make it to the gym today, but it was more a ADHD superset gym session, my goal was to get blood flowing, sweat out any beer still in my body, and create stimulus for muscle growth so I can continue to eat everything in sight with out feeling guilty. I got a great sweat going, and actually a great pump which I was not expecting. I woke up around 5:00am which I am actually really happy about, I drank a half a gallon of water and went back to sleep untill about 11. My skin is clearing up a little bit, I do not know if thats due to Blue GrowtH or coincidence, but I had a few pimples that have quickly cleared up.

My recovery in general is great, due to my lifting style. I have not noticed a change as of yet either way, but it is still early. I suspect if my sleep continues to be as good as it has been recovery will pick up due to sleep improvement alone. Body fat does not seem to have changed. I will keep an eye on these things.

Thank you to eveyone following along! Knowing people are watching makes giving 100% a lot easier.

 

[MM11]

Day 5

Sleep:

Wow.. I slept un interrupted for 9 hours. I forgot to set an alarm, but woke up like clock work at 1030 am. After using the bathroom and getting water I felt awake. Today there was NO need for ANY coffee. I drank half a can of diet coke on the way to the gym because it was in my car and I was thirsty, other than that no caffine! That is pretty impressive for me personally. My sleep has greatly improved over the past 5 days. I have not slept this well in a long time. No recognition of dreams from last night.

Work out.
LEGS!!!

Squats
body weight x 30
bar x 10
135 x 10
224 x 10
315 x 8
405 x 5! (much better than I have been doing lately, not a pr but a huge improvement from recent work outs.
405 x 5 (again lately I have been getting 1-3 reps. great day!)
315 x 10 ATG squats.
No energy so I cut 2 sets off squats, but was very pleased with todays squats

Straight leg Dead Lift
225 x 12
315 x 5 (tendonitis caused my grip to fail, very painful. decided not to continue these)

Good Morinings
135 x 10, 10, 10 (in place of SLDL)

Leg Press (machine)
Drop sets from 390 down. I aim for 6-8 reps, if I cannot hit that Ill drop 2-3 pins down.
With these I basically try to use every ounce of energy left, I have a hard time walking after each set.
3 sets of drop sets total.

Leg curls. (machine drop sets)
-these are done very similar to leg press, but when I get to light weight I do my reps VERY slow with a long pause at the top. More for hypertrophy then strength for these.

My work out today was GREAT! it is not as impressive on paper, but hitting 405 x 5 for 2 sets really made me feel powerful and awesome. I contribute my recent improvement in sleep for helping greatly with todays work out.

Weight today was 194, I look a bit leaner as well. Skin is really clearing up. Hair I dont even know what to judge for improvement? but I have no pimples on my face at all right now. Also the no stim work out was great! I have a lot of energy even after moving bigger weight than usual. Its time to go to work, I will make sure to pack the calories for lunch time. I will need them today

 

[MM11]

day 6

sleep went well, but not as good as previous nights, I woke up a few times to use the bathroom. Other than than I was out quick and woke up at 1030 like clock work to no alarm. I may be a bit leaner, but I am WAY more hungry! I was really hoping my appetite would pick up. My legs do not feel to bad, but they usually are worst 2 days after a heavy leg day, so tomorrow will tell if recovery is picking up or not. Off to the gym I will report back!

 

[MM11]

Work out

Bench
135 x 10
225 x 10
275 x 5
315 x 3
275 x 6
275 x 5
275 x 3
Bench went well today

Pull ups
BW + 45 x 5,4,4,3
Bw x 12,10

upright rows
135 x 10
185 x 5
185 x 3
135 x 10
135 x 10
135 x 8

DB Hammer curls
50lbs x 8,6,6,4

Bent over DB shoulder raises (focus on rear delts)
15lbs x 8,8,6,5,5

*Drops set machine calf raises done between exercises

Strength was good today, I am noticing I am leaning out. Weight today was 193.8 which is lower than I expected. My muscle fullness was awesome, I over did it on the carbs yesterday and I feel that really helped, but I was not bloated and actually leaner. I was a bit slow to get going today, but once my warm up sets where done I was ready to go. yesterday I ate around 3800 cals and 325g protein. about 125g from shakes. I am debating on when I will take off days this week, either thurs/sun or sat/sun. I will have to play it by ear (work and how my body feels) My appetite has increased, and I did not feel as full after I stuffed my face post work out. I hope this continues I would love to see some change on the scale, after all I am supposed to be bulking...

 

[raulob72]

You are having some nice results bro!!keep at it..

 

[Boatcop1]

At day 6 it apears you are starting to feel results which is great. I have done two 2 month runs of Blue Gene with a 4 week break in between and I tell you what, both cycles like clockwork I was beasting at around week 4-6. I mean strait up cranking libido, great sleep and muscular endurance like no other. I feel you will see the same results soon. Keep it up bro. good reading.

 

[MM11]

I started to feel really sick yesterday at work. I literally went home and slept for 12 hours. I am going to skip the gym. I don't have the option of not going to work. I'll come home tonight and sleep and hit it hard tomorrow tomorrow.

On a side note. I got 12 awesome hours of deep sleep and actually feel better than last night. Sleep is still great I am sure I'll be over this cold tomorrow with the high quality of sleep. Also going to struggle to keep cals high while not feeling well.

 

[MM11]

day 8

Sleep:
sleep last night was good, I woke up to use the restroom half way through the night. Other than that sleep was deep and long. I over slept today, which I do not mind since I feel it was needed to get over my cold. I feel better today

Work out:

Military press
135 x 10
185 x 8
225 x 5 (Im pretty sure this is a PR!!!)
225 x 3
135 x 8

Upright Rows
135 x 10, 8,8,8,6
*super set with 30 pushups between each set

Rear delt flys
15lbs x 8,8,8,8,8,8
*one arm at at time back and fourth. no breaks one side rests while other works.

Standing DB arnold press
50lbs x 10,10,8,8,6

Pull ups / pushups
*3 sets till failure on each did not record numbers, sorry!

I had about 30 mins today to work out, I am a believer that any time in the gym is better than none, so I didnt stress the short work out. I focused on shoulders today because they dont take long for me to wear out. I do feel better, Hopefully I am over my cold. I work in a hospital and am exposed to a good deal of things.

Notes: My skin looks pretty good. Pimples are gone but at 24 years old its not a serious problem. but my complexion looks better, I dont know how to describe it, my pores are smaller? My appetite sucked yesterday but with the help of high cal shakes I managed to knock down 4000 cals. (mostly all from shakes though, sucks)
Weight today was 197!!! I hope the scale was not off! I do not look lean today, but who cares in a bulk? I am happy that cold did not do to much damage, I made it through my work day, got my cals in, and moved on. i have the weekend off work, so I am excited.

 

[Aaelael]

Ahhhhh YeeeaaahH!!! I'm in like Fylnn!

 

[MM11]

Sorry for the absence over the weekend, it was pretty busy.

Day 9 Sleep was good as usual, nothing new to report. Diet over the weekend was CHEAT I did not record calories, ate fast food and pizza. TONS of calories.

Day 10 Sleep last night was not as good as usual, I woke up many times to use the bathroom. I will contribute that to drinking while watching football.

Todays work out.

Awesome work out, even hung over I had one of my best lifts.

bench
135 x 10
225 x 10
275 x 5
315 x 3
315 x 2 and help on a 3rd
275 x 7
275 x 5
275 x 4
225 x 9 couldnt get the last one...

Weighted dips.
BW x 12
+ 45 x 4
+35 x 8,6,4,4
BW x 10

Upright rows
135 x 10
185 x 5,4,4

Clean Snatch (im not talking about my girl either!)
135 x 5,5,5
155 x 4,3
185 FAIL. I dont think strength was the problem, I think it was all in my head, I was afraid to throw this much up... call me a P*ssy

DB hammer curls
55lbs x 6
50 x 8,6,5,5

Lateral shoulder raises
15lbs x 8,8,6,4
swithcing arms no break, rest while other side works

Weight today 201!!!! hell yeah! I still look fairly lean as well! I will contribute the weight to 2 cheat days, and eating insane amounts of carbs. I will note I sweat like a whore in church at the gym today, prolly from boozing. I really am noticing the Blue GrowtH / White flood working now. I will contribute weight gain to the amount of cals i am eating, but I am staying lean, getting stronger, sleeping very well, and my appetite is starting to get bigger!

My goal is to stay above 200lbs till jan 2nd then start to cut slowly. My work outs have been as good as my sleep. God I love bulking...

 

[RenegadeRows]

Renegade Rows I must spread reps around before giving them again! thank you again for the opportunity to do this log. When I first started on fourms and getting into bodybuilding (over at the other BB fourm...) You are one of the people who I remember being really helpful for me to get started.

I hope more people will follow soon, I will try to be as detailed as possible.

That is awesome bro... that makes me so happy to hear, that I have helped you way back... made my day!!!! PS your avatar makes me think I pointed you in the right direction!

 

[MM11]

That is awesome bro... that makes me so happy to hear, that I have helped you way back... made my day!!!! PS your avatar makes me think I pointed you in the right direction!

I think youve pointed a lot of people in the right direction. Its crazy how important diet is.. Luckily I was able to learn that sooner than later. I wish I knew that when making my newbie gains, I feel I would have blown up! But then again newbies usually dont start off with all the knowledge they need.

 

[MM11]

I believe yesterday was actually day 11

Day 12

Sleep was great! I had to stay at work till 2am. and I usually need a few hours to unwind after work. I cant remember exactly but am pretty sure I was out cold by 3am. woke up today at 10 to no alarm again! I feel like I got 10 hours of sleep, and do not even feel like I had a monster work out yesterday. I am still looking pretty lean. I want to clarify I do NOT look leaner than I started, but I am up 8lbs and bulking, I more or less mean I am staying pretty lean for the amount of cals /weight gain.

My libido seems higher the past few days, especially in the morning. and my skin remains cleared up. I do not feel groggy at all this morning, but I do not have that hunger I was having... to bad I love to eat... I will be off to the gym now, Ill report back in a few hours!

 

[MM11]

day 12 work out

Legs!!!

Squats
135 x 10 *had to laugh at myself, I smashed my finger re racking the weights.
225x10
315x5
405 x 3
405 x 4
405 x 5
405 x 4
*My hips felt great today, my squats where ridiculously low. I didnt like the floor, so I tee bagged it in the face on every rep
225 x 20 (close stance ATG) <--this was not easy

Straight leg Dead Lift
225 x 10
315 x 8
315 x 6
315 x 5
315 x 1 (grip failed damn tendonitis)

calf drops sets between all exercises!

ended up running out of time so i did ...
drop set leg curls
super set with...
drop set leg extentions.
3 sets of this.

My weight today was 196, lower than yesterday but I looked lean and felt strong. squats where way below parallel today. It may not look like I did a lot on paper, but that was a good leg work out. Time in gym 65 mins total. Got a bit of a back pump from the deads, but who doesnt get back pumps from dead lifts? esp after squatting.

Great work out, I pounded down the home made weight gainer shake, and ill pack the calories away all day! My mood is good, calm and awake. My legs will hurt tomorrow.

 

[WarcraftJJS]

Can't believe I missed this I'm in for the results.

 

[luelinks]

subby dubby! Good luck bro

 

[Aaelael]

nice work. . looks like all is well. . strong for your size mang very strong!

 

[MM11]

Wow I just realized my last update with today's work out didnt post. When I get home I'll re post my work out.

 

[MM11]

Even more wow. . . There are now 2 pages. I feel stupid. Thank you all for following along. I really usually am smarter than this.

 

[Gonzo14]

Even more wow. . . There are now 2 pages. I feel stupid. Thank you all for following along. I really usually am smarter than this.

HAHA
I actually lol'd at that. reps for making me laugh
keep killin' bro!

 

[Boatcop1]

MM11 everything sounds great, i may jump on this stack next seeing I am such a CL fan. We are similar in size so i would love to see your gains when all said and done. I seriously lol'd when you talk about the cheat days! I make no excuses and definitly have my cheat day(s) every week and my next gym session is usually rediculously intense from all the extra calories, sweating like a pig! That tells me i am not usually eating enough to build but merely maintaining. I have to step it up this winter! Good job bro.

 

[MM11]

HAHA
I actually lol'd at that. reps for making me laugh
keep killin' bro!

Gonzo I need to spread the reps around before I can get you!

 

[MM11]

Boat cop same goes to you bud, I need to spread the reps

 

[MM11]

day 13

Sleep was great. It was also like 12.5 straight hours of DEEP and UN INTERRUPTED sleep. How could I not feel great after that? I do not have to work today, which is luck because I stayed later yesterday again and right before I left some one wanted to switch so that I work sat. I was not aloud overtime so I had to take today off! I am not complaining.

My gym is not open tomorrow. I do work tomorrow, which is ok its time and a half. But I need to KILL IT today so that todays and tomorrows food intake will be justified. I will not be pressed for time like I am in most of my work outs. I didnt even wake up till almost 1:30 so I will not need any caffeine today, which is starting to be a trend.

Thank you all for following along with me, Im having a lot of fun. Bulking is much more preferred than cutting, which i am not looking forward to come january...

 

[MM11]

I apologize for the lack of updates. There was an emergency/tragedy in the family that has taken my away for a few days. It is a very unfortunate time for these events, given the holidays and all. I feel the worst is behind...

Sleep - sleep has not been great lately but I feel it is due to having a lot on my mind. again I feel the worst is behind, and things should continue as normal.

Work out today.
Today was the first day to hit the gym in a few days, I did light shoulders and arms. I work today, and I was really pressed for time. I didnt bring my log book but the exercises I did where...

Upright rows

Weighted dips
super set with slow reverse BarBell curls

Preacher curls

Shoulder flys.

Weighted pullups
super set with pushups

kettle bell swings.

Weight today was 204! that really upped my mood. needless to say i have been hitting the calories hard. I am not claiming this all to be muscle gain, but I am in bulk mode and the increase on the scale is a great mood boost! I was in need of one!

Tomorrow is an off day, as every sunday is. I do think that my sleep would have been worse if not for White Blood / Blue GrowtH. also I was suprised that i was able to stay as calm and controlled as I have given recent events. It was nice to get back in the gym today. Thank you all for bearing with me!

 

[MM11]

Sleep last night was great. 8 deep hours. Woke up at 10 am to no alarm. No gym today.

 

[RenegadeRows]

I'm really sorry to hear about the family tragedy, I hope everthing is OK. That is especially tough around the holidays I know... Your doing very well with achieving results and logging your experience. Don't sweat taking a few days off. Let me know if you need anything

 

[Gonzo14]

Stay strong my friend. Loss of a loved one is a horrible thing to experience. Know they will always be with you.

 

[MM11]

Sleep: last night I slept very well. I woke up today at 10am and even tried to stay in bed but I was awake.

I went to the gym today and began to bench, but my shoulder was feeling tight. It just wasn't right so I just stoped, kept it lighter work out today.

Weighted pull ups
Body weight x 10
+45 x 6,5,4,4,3 my reps drop off with pull ups a lot, Im working on this.
these where super set with light slow triceps rope kick backs with a squeeze at the lock
(does that make sense?)

Preacher curls
ez bar + 35lbs each side x 10,8,8, then I did them real slow on the neg for 4,3,3

reverse grip preacher curls
ez bar + 10lbs each side. . . honestly I didnt keep count, I went really slow through the whole motion.

Incline dumbel chest flys
45lbs x 10, 10, 10, 10 stretching at the bottom of the fly

slow lateral shoulder raises
15lbs x15,10,10,10

cable incline chest flys
superset with..
pullups -honestly didnt keep count.

ez bar curl drop set
ez bar +40,30,20,10 each side each done till failure

weight 203. its good that I stayed above 200.

 

[MM11]

Sleep last night went well. It was hard to get out of bed this morning. I contribute that more to it being cold out and just not wanting to get up. Now that I am up and moving I am not tired off to do some legs!

 

[Aaelael]

Sleep: last night I slept very well. I woke up today at 10am and even tried to stay in bed but I was awake.

I went to the gym today and began to bench, but my shoulder was feeling tight. It just wasn't right so I just stoped, kept it lighter work out today.

Weighted pull ups
Body weight x 10
+45 x 6,5,4,4,3 my reps drop off with pull ups a lot, Im working on this.
these where super set with light slow triceps rope kick backs with a squeeze at the lock
(does that make sense?)

Preacher curls
ez bar + 35lbs each side x 10,8,8, then I did them real slow on the neg for 4,3,3

reverse grip preacher curls
ez bar + 10lbs each side. . . honestly I didnt keep count, I went really slow through the whole motion.

Incline dumbel chest flys
45lbs x 10, 10, 10, 10 stretching at the bottom of the fly

slow lateral shoulder raises
15lbs x15,10,10,10

cable incline chest flys
superset with..
pullups -honestly didnt keep count.

ez bar curl drop set
ez bar +40,30,20,10 each side each done till failure

weight 203. its good that I stayed above 200.

NICE WORK!! start smashin it mang!!! Keep up the eating!! Should be seeins some decent gains with all the hard work that has been shown. . .no :bsflag:

 

[MM11]

work out...

Today was supposed to be legs, well it turned into SQUATS

Squats
bar x 10
135 x 10
225 x 10 <- stretching done in between these warm up sets (static stretches)
315 x 6
405 x 5
405 x 6!
405 x 5
405 x 5
405 x 5
225 x 20!

Squats where excellent today, I got multiple complements how low I squat. I go way past parallel, and an older power lifter from my gym even commented. There are a lot of people doing what i call "half squats" at my gym. and when people see 405 loaded on the bar i feel they expect me to do the same. WRONG I tee-bag the floor!

That set of 20 is killer. I have seem them called widow makers, they should be called your not leaving the gym with your legs. it takes a lot of will power and determination on my part to finish that set. Today was one of my best squat days ever.

Hamstring curl (rest pause style)
110lbs x 10, 5,5

I ran out of time, I will have to finish my leg work out on fri or sat if I am up to it. I dont even care I squat out a lot of frustration and emotion that I was holding in. Go figure a great squat day is what I needed to clear my head. I feel worlds better now.

Weight today 197. Not to bad, I looked much leaner than yesterday. I am not claiming to look cut or anything, but leaner, I can still see my abs a little, which is really good in my opinion for a bulk, that means its lean gains.

On a side note: thank you all for following and for showing support. It is greatly appreciated. sorry I cannot rep you guys, i need to spread the love first.

 

[Aaelael]

work out...

Today was supposed to be legs, well it turned into SQUATS

Squats
bar x 10
135 x 10
225 x 10 <- stretching done in between these warm up sets (static stretches)
315 x 6
405 x 5
405 x 6!
405 x 5
405 x 5
405 x 5
225 x 20!

Squats where excellent today, I got multiple complements how low I squat. I go way past parallel, and an older power lifter from my gym even commented. There are a lot of people doing what i call "half squats" at my gym. and when people see 405 loaded on the bar i feel they expect me to do the same. WRONG I tee-bag the floor!

That set of 20 is killer. I have seem them called widow makers, they should be called your not leaving the gym with your legs. it takes a lot of will power and determination on my part to finish that set. Today was one of my best squat days ever.

Hamstring curl (rest pause style)
110lbs x 10, 5,5

I ran out of time, I will have to finish my leg work out on fri or sat if I am up to it. I dont even care I squat out a lot of frustration and emotion that I was holding in. Go figure a great squat day is what I needed to clear my head. I feel worlds better now.

Weight today 197. Not to bad, I looked much leaner than yesterday. I am not claiming to look cut or anything, but leaner, I can still see my abs a little, which is really good in my opinion for a bulk, that means its lean gains.

On a side note: thank you all for following and for showing support. It is greatly appreciated. sorry I cannot rep you guys, i need to spread the love first.

Nice work mang!! ATG. . ASS TO THE GRASAS BRUTHA!! i think that calls for a lil clip that this reminds me of! :wave2:

YouTube - normal kid meets a powerlifter