uh o...hope it was a decent transition, hope ur happy, lovin the purus stuff right nwo i can assure you that!
No hard feelings on either party.Originally Posted by mkretz
Just moving in different directions....
btw u got the best avatars lol
ok so today's workout was GREAT!!! i was pretty tired most of the day but i got an absolutelyfocus goin on today and jsut felt on top of the world the whoel workout....got great contractions in my back and jsut overall a great back workout... quick rundown
banded rack pull
rev. banded bent over row
185 x 12
245x10! all really solid reps very bent over minimal swing
115x10 Rest, +2
wierd grip front pull down hammer strength row.....(weird grip = palms facing out thumless grip, hard to explain)
forgot exact weights, sets were 15, 12,12, think i only got 8 was shooting for 10 on the last set with a drop set
hammer strength low row..... squatting in front of the machine so u can pull real low...got a sick lat contraction on all sets of this....same rep scheme as exercise before
banded behind the head lat pulldown 3 x12 60lbs
tbar VERY strict controlled with squeezing at the top for a second
70 x 20
80 x 17
90 x 15 drop 70, 60
overhand str8 bar low row ss underhand str8 bar low row....such a good superset really fried the lats, good contractions on all
str8 bar one arm pull down
3x 15 - 30 lbs
leg press calf raise - strict form
320 x 12
340x10 drop 270
donkey calf machine
230x8+5 drop 170, 140
sry guys gotta get to bed but ill still try to give a rundwon o the workout.....
power movement - 5 sets push press working up to 145x3 solid explosive reps...short of failure for power
db press 50x8
40x12 slow negative controlled reps
smith high pull
115x8+2 Drop 95 x 15
115 rp to 15 ds 95 rp to 15 drop 85 x 15
lateral raise machine ss machine press
dont remember weights but each was 10-12 reps witha drop on the last set of machine presses
leaning DB laterals were before high pulls
25x12 drop 20 x 12
leaning over in the lateral raise machine for rear delts.....3 sets of 12
rope face pulls on low cable machine, real good squeeze 3 sets 10-12 drop on last one
DB shrugs - worked up to 100s for 2 solid sets of 10 with a drop to failure on 75s and 55s
prone on incline db shrug 3 x 12 with 50's
great pump once again....now im on a high and gotta try to sleep, wish me luck !!!
Head Purus Labs Rep
You're doing a great job in here with this log!!
today was a LEG DAY!!! I felt fine going into the workout, legs actually felt fresher than normal but once the workout got going i jsut couldnt push as hard, i really dotn knwo y.....still did a full workout but i was kinda out of it for alot of the workout. I also felt liek i was gonna throw up any time i did a hard set after one of my heavysets of squats....i kinda looked at it as a good thing to begin with but then it kept happening and didnt think tha was good, probably should have stopped but i didnt..........
1 leg jump squat 25lb dbs 3 sets of 8
box squat - strict sit on the bench at the bottom
atg squats......first 3 sets had 2.5 lb plates under heeels, i hear this should make it easier but i took them out for the last 2 sets and it was easier without.
175x12 no weights
185x10 rest +2 no weights
135x15 no weights
105x15 drop 90x11 70x11
seated leg curl - real good squeezes on all reps, hams were on fire which felt good
135x12 drop 105x12 90x12
leg ext each set is 2 sets one with toes in one with toes out
7(weight) (hoist machine) x15
8 x 15
9 x 15 drop 7x12 5x12
lying leg curl
85x12 drop 70 x 7 55x12
wide stance smith squat really squeezed the glutes at the top of each rep....if u havent tried this U HAVE TO!!! such a crazy burn in my ass its the only exercise ve ever done that give me that intense burn right in the glutes.....
gonna need some serious recovery from that one......... well ill be getttin lots of protein bars at the arnold on sat haha
p.s. due to my scheudle tomorrow i will be training fasted so hopefuly the d-pol will still have the same effect cuz its an arm day, gota gt sum goo dpumps on arm day haha, gonna be doing and IF type diet tomorrow too , only 2 real big meals...........
the fasted training was not too great....i used to LG and was pretty used to it, but to jsut throw it in esp. after a tough leg workout wasnt smart...i jsut wasnt completely there, this is also a reason i usually take the day after legs off...... well had two days off for the first time in a long time with the arnold yest and ltos of work today, the diet was **** at the arnold though, literally just protein bars on top of protein bars all day....ready to go for tomorow thouhg, can wait to train again!
today was a great back workout.....MM kept me goin strong throughout the whoel thing....it was long btu i felt great the whoel time, alot of tiems i tend to drag towards the end but even up through my calves at teh end i had plenty of energy, felt great, loved it haha
Deadlifts - 265x5
335x1 (just to try).....very solid guesssing my 1rm is around 365-375?
explosive pendlay rows touching at the bottom
120x9+3 (rested a little between reps)
dont know why but i tried to do bw pull ups and was shooting for 4 sets of 6-8 and only got 5 and 3 good reps without cheating so i jsut did weight pull ups on the machine...i really hate sucking at pull ups im gonna focus on them from nwo on i think, i dont liek doign them though cuz i suck at them lol, never been good at them, anyone got any tips for gettin good at pull ups?
anyways....10 x 10
10x9 ds 13x11 great squeezes all teh way up and slow controlled negatives
tbar row!!!! I decided i jstu wante dto load the effing bar and move some weight not worrying abotu form...to start
5 plates x 10
5plates +10 x 8
4 plates x 20 rest +5 Drop 3 plates x 15 2 plates controlled x 10
landmines 4 x 30 - ab exercise, figures i was at the tbar station so it was a good opportunity to do these!
bent over row.....
205 x 10
205x10 these sets were pretty sloppy not gonna lie , wanted to go heavy but i think iwas pretty shot form the t bars
145 x 15 solid set!
my school gym has a cool rowing station on liek the cable station which has the footplatforms higher and the cable higher so u row pulling down towards you a bit so i took advantage of that but did it with an ez bar underhand grip.......
all isolation work i really focused on exploding the concentric, squeezing and then having a slow controlled eccentric...really feel the muscles working this way, really liking it!
105x12+3 extra reps were done witha normalgrip other reps are with hands all teh way at the top of the handles for a bigger stretch
120x10+5 drop 90x15
hammer strength pull down
210x8 these were jerky reps
120x12 + 3 unilateral
120x 12 +3 unilateral drop 90 x 15.......good squeezes
some calf work on a hack squat machine and seated calf raises, dont remember wights but i did 4 sets on each, first two sets were heavy 8-12 reps and the next 2 sets were high reps around 20......i get a horrible pain in my foot when i do calf raises though which makes it realyl hard to do them its not liek planter fasciatis or anyrthing either its a bone issue, i think i brok emy foot a long time ago but never got it fixed and now the bone kinda like pokes out, i dunno, i do what i can, im nto gonna go have my foot broken to fix it.
this stack is fastly dwindling and its making me sad.....pumps are still great, energy, focus everythign is still great at one scoop although i do usually drink some coffee or green tea before hand as well, but sip on the MM throughout the workout, but suemtime si dont even fini****, didnt finsih it today (almsot) and today was a long one, so that will tell u something about its strenght!!!
today was an "off" day but turned into quite teh wrokout day.....went in just gonna do some plyos but it tunred into alot of plyos and sum sprints....felt great i jsut didnt wanna stop, theres really not much else for me to say about that lol jsut felt great! still do haha....no crash jsut clean great energy, also i want to reemphasize how great this stuff tastes too! nice job purus!
sooo i gotta be hoenst, i really didnt think i was going to train today, i had every intention too when i got up but after sitting through a new employee orientation(u know how much fun those are) i was absolutely dead , jsut wanted to sleep...fortunately we got out a littel early so i was able to run a few errands and that kinda woke me up...not totally though, i jsut pushed through i gues (whether i shoudl have or not....
anyways.... it was a leg day...and turned out to be a damn good one and i attribute alot of it to MUSCLE MARINADE!!!!!
mixed up about a scoop and a quarter and hit it hard..... went heavy to start on sets and pumped it out more towards the last few sets...think m gonna keep tryin this ou for a few weeks, i like the idea of relaly breakin down the muscle and then using hte higher reps towards the ned to relaly get the blood to the damaged areas......
Squats- really focuseing on slow negatives and ATG
squat again (higher reps, no belt)
135x17, slight rest +3
leg press machine
stack (380) x 12
stack x 13
320 x 20
320x20 drop 260x15 220x 25!!! burned liek hell....and got such a head rush, kinda effected the rest of my workout, almost liek a dull headahce
seated leg curl
145x10 drop 110 x 6 drop 95x15 really felt these in my hams today, not sure why, partly because of the heavy rdls before maybe but it felt liek my hams wnated to tear , good stuff
lying leg curl 2 sets toes in, 2 sets toes out
55x12 x 4
started talkin to a buddy about a new way to hit my ass, he said sumo deads so i tried them .....
185x12....if u really focus on squeeing the glutes this def does the trick!....and i jsut realied i forgot to do leg ext....o well, im gonna have trouble walking for a few days as it is
pumps were relaly good, focus was good, and im really suprised i got such a good workout troday with teh way the day started....anyoen notice that sumtimes ur best workout s are when ur not feelign ur best,, i have a bit of a head cold too
only got about 2 servings left of d-pol left :-( prolly about 3-5 servings of MM left as well....it stinks this stck is coming to an end, but it has been a great run, on the bright side, still got some mroe workouts left!
today was a good back day
rev. band deadlift
rev band bent over row - when i do these i do a over under grip, do 6, then switch and do 6 more
both hands reg. with straps- 270x8 x 2
pull up machine
front pulldown 85x12, 100x10, realgood contractions!......the pumps and contractions i get on this are very impressive.
one arm db row
100x9 all were a little jerky but with controlled negatives....not out of control whatsoever
50x13 perfect form on last 2 sets
rev grip pull down hammer strength
2 sets 8-10 (forgot weights) 1 set -10 with a drop, one set 12-15 with squeezes
neutral grip pulldown 3 x 10-12....think i got 12,10,10
low cable row....2 heavy sets of 160 x 7, 2 sets with 100 for around 12 reps with a double clutch (double contraction)
low back rasis 4 x 25 w/ 25lb plate
i think i may go back to IF stlye eating, i just have more energy throughout the beginning of the day....althoguth i have to train fasted usually eating that way, i will see how taht effects me, today i felt great so it didnt effet me and that after an off day where i sitll did plyos with no carbs so i was probably pretty depleted......
banded standing push press
military press w/ chains
db lat. raises
17.5 x 12
17.5 x 10+2
17.5 x 8+4
17.5 x 9+3
DB shoulder press
37.5x8 Drop 25 x 7 drop 20 x11......back to lateral rasies 12.5x12....Brutal set! i love doign lateral raises right before, relaly helps me feel my delts working on the presses!
smith high pull (wide grip)
115x 8 +5 drop 95 x 12 drop 85x12
hammer strength shoulder press
90x13 drop 70x 11 drop 50 x 13
bent over DB rear laterals
35x10+2 drop to 10s bent over seated with pinkies up x 12
cable bent over 1 arm rear lateral
20x8+4 drop 10 x 12
banded shurg- over under grip for first 3 sets....strapps and overhand for last set...do 6 reps then swithc hands then 6 more
225x12----bands give a really good contraction!
seated hammer strength shrug
130x8 drop 90 x 10
6 sets of donkey calf raises, 3 heavy sets, reps around 8-12, 3 lighter sets with reps around 20 with 10-20 pulse reps...after last set i just let my eels go down as far as possble with all the weight still on my back and jsut forced the stretch for about 45 seconds, man did that hurt, felt soo good after though, i gotta start doign mroe of that stretching....i notice when i do foam rolling my calves are liek big knots
only 2 day left of d-pol :-(
SLINshots comingOriginally Posted by mkretz
i been checking my door soo often its rediculous, relal ythough it woudlve been here today....ups or fedex?
Think UPSOriginally Posted by mkretz