[Bulkypinoy61]

NICE!!!!!

[stankyleg]

Well, my pencil broke after my first set. I didnt wanna go sharpen it because I was affraid some douche would set the squat rack up for a banging set of curls while I was gone. I'll do my best to pull it from memory. My workout was awesome considering my sleep deprivation from Wednesday night. I had just under 5 hours sleep. Normally it hits me hard for a couple days to do that. It was way better this time around.
Squats
185x10
225x7
225x6
185x7,7,7,7,7-6
Leg press
270x10,10,10,10
Stiff leg deads
160x10
160x10
210x6
210x5
160x9
160x9
160x8
3 sets calf raises (straight leg) with 90lbs under 40 seconds of tension followed by 20 seconds rest
15 minutes cardio row.
I went up an squats and deads. Felt real good. I'm gonna go up some more next week. Digging it

[stankyleg]

Day 22
Great back and bi workout tonight. I had to switch the order this week to put legs on wednesday. I'm doing a 15 mile backpacking trip on saturday and sunday and didnt want DOMS as I trek through the wilderness with 20lbs of gear and a compound bow on my back. I had to go to the gym right at 5pm. I know that monday at 5pm is nation bench press time so I went for back and bi's, Legs will be wednesday, and chest shoulders and tri's on friday.
Seated row Neutral medium width grip
145x11,8,8,8,10 The last set I really felt my preworkout kick it. My face got hot and I squeezed out 2 extra reps
Lat pull down nuetral grip medium width
145x8
160x5
145x8
145x6+115x6 (Drop set
130x6+100x5
Hammer strength High Row
140x12
190x8
140x13
13
11+11@90lbs(dropset
Dumbell shrugs
45's at 15,14,15
DB Curls
40x11
7
6
6
5
I finished up with 11 minutes of intervals on the cardio row machine. 2 minutes normal pace, one minute busting @ss. Great freakin work out.
I'll do Ab work in the morning with 1 minute intervals of the powerline ab wheel and 1 minute jumping rope. 20 minutes total. This will be done at least 3 times per week from this point on.

[stankyleg]

Im going to start doing a couple sets of each body part in the 3-5 rep range for strength. The theory is as strength increases, the weight I can use to train in hypertrophy will increase resulting in growth. We'll see

[stxnas]

How do you plan on doing this new set routine? Do you mean that for one or two exercises (per body part) you'll change up rep scheme, but on the others you'll still do your regular rep routine? I'm just curious.

[stankyleg]

Basically just like ive been doing with the exception of bumping my weight for two sets. Bumping it to the 3-5rm range. Thats what I hear people refer to as the strength range. My theory is if I increase my strength I can lift more weight in the 8-12 range. It works in my mind. Sometimes thats as far as my theories go.

[p5sky]

Basically just like ive been doing with the exception of bumping my weight for two sets. Bumping it to the 3-5rm range. Thats what I hear people refer to as the strength range. My theory is if I increase my strength I can lift more weight in the 8-12 range. It works in my mind. Sometimes thats as far as my theories go.

I use the same philosophy. I switch my routine regularly as I will go 4-5 rep range to build strength then switch over to a 8-10 rep range for hypertrophy. I also will go to 12-15 rep range for muscular endurance as well. I am very excited to be repping 225 bench for sets of 12!

[stankyleg]

I am very excited to be repping 225 bench for sets of 12!

That's killer bro

[John Smeton]

Basically just like ive been doing with the exception of bumping my weight for two sets. Bumping it to the 3-5rm range. Thats what I hear people refer to as the strength range. My theory is if I increase my strength I can lift more weight in the 8-12 range. It works in my mind. Sometimes thats as far as my theories go.

its true. Train in the 1-3 rep range for 2-4 weeks and go back to 6-12 and youll see a strength increase

1-5 reps strength
6-12 the most hypertrophy
over 13 endurance

I only do strength training, if I feel my injuries are okay with doing this.

[stankyleg]

Leg workout tonight. I completely forgot my log book. Sorry guys. I did hit natural PR's on squats and deads. They're not setting any records or turning heads, but they're good for my old @ss. My knee started feeling squirelly in the 4th and 5th sets so I stopped there and did 3 sets of leg extensions. Squat pr was 275 for 5 reps and 245 for 6 on stiffleg deads. I'm digging it. The right diet, style of lifting for your muscle composition plus the hormonal environment you can create with Testopro will generate great natural gains. If you are looking for "steroid-like gains," buy steroids and deal with the side effects. If consistent and safe progress is more your speed, I recommend you look into testopro

[p5sky]

Leg workout tonight. I completely forgot my log book. Sorry guys. I did hit natural PR's on squats and deads. They're not setting any records or turning heads, but they're good for my old @ss. My knee started feeling squirelly in the 4th and 5th sets so I stopped there and did 3 sets of leg extensions. Squat pr was 275 for 5 reps and 245 for 6 on stiffleg deads. I'm digging it. The right diet, style of lifting for your muscle composition plus the hormonal environment you can create with Testopro will generate great natural gains. If you are looking for "steroid-like gains," buy steroids and deal with the side effects. If consistent and safe progress is more your speed, I recommend you look into testopro

I can testify to this statement: natty PRs for me on all lifts and nice solid/slow, yet maintainable gains. Very proud of my 110lb DB press for 10 reps

[stankyleg]

Workout from friday was the smoke! Got a new natty pr!!!
DB Press
90*5(Natty PR)
75*6
75*3
65*6
65*6 spot
65*4
65*5 spot

1992 Cybex Pec deck
50*7
50*7
50*7
50*? Lots of partials and stuff

Overhead DB Press
65*6
50*5
50*7 spot
50*6 Spot
50*5 spot
45*6 Spot +25 drop set negs

Overhead tricep rope
80*7
70*8
70*7

v bar pressdown
60*10
60*8
60*7
dropset 40*7

Killer workout. Dosed my maniac sample with my recoverpro sample. It's the shizzy

[stxnas]

Looks like things are rolling now.

[stankyleg]

Back and bi's in just a minute. Should be good!

[stankyleg]

Great workout. Well being is great nowdays.

Seated row, medium neutral grip
160*7
160*6
160*5
130*12
130*10
Chins
5
4
4
Hammer strength High Row
170*12
12
11
12
12
Shrug 90lbs + whatever that bar weighs
9
8
8
Reverse cable fly
40*12
12
12
20 with lots of partials
Db Curl
45's
*7
7
5
5
4
40's*6
I finished it of with 20 minutes of cardio rowing on 30/30 high/low intensity. Great workout. I'm really encouraged by what is happening

[stxnas]

...I finished it of with 20 minutes of cardio rowing on 30/30 high/low intensity. Great workout. I'm really encouraged by what is happening

Great to hear this! For a minute there, I thought you were having second thoughts about TestoPRO. It's not uncommon for guys to not feel anything from it for the first 7-14 days. Ten days seems to be the launch period for most, though.

[stankyleg]

No second thoughts my man. Great stuff. I had to alter my leg workout due to knee pain from my last leg workout. I did 10 supersets of lunges at 20-15 reps with various db weights ranging from the 35's down to the 15's, by the end, and 15 reps of ab wheels. I followed up with 6 sets of 20+ reps on the leg press with 180. Finished weight training with straight and seated calf raises in the 20-25 reps to failure range. I only did 10 minutes of 30/30 HIIT on the cardio row tonight. Well being is good. Aggression seems to be a bit higher at work. Chest is next. I think, after proper warm up, I'm going to try to press the 100's this week. We'll see how i feel.

[stankyleg]

Chest kicked my butt. I tried r-ala preworkout and im not sure I timed it right. My endurance was puny. I think I need to take it earlier than one hr pre wo.
Db press
95*1
85*3
70*6
60*6
50*8
50*5
50*7

Db overhead press
50*7
50*6
50*6
50*5
40*8
40*9
40*8
40*7+2 rest pause.

Triceps I switched back and forth between overhead rope extensions and rope press downs
70*10
70*10
70*8
70*10
70*8
70*8
The last two days I added whats left of my bottle of division to my supps. I had two caps a day. Im aware that testopro contains this ingredient. This has put my libido of the charts. Crazy

[Bulkypinoy61]

Nice workout!!I love ending workouts with supersets, gotta get that crazy pump going

[stankyleg]

Thanks bro. It felt weak. Im gonna use the r-ala earlier next time. Maybe rala 1.5 hours preworkout. Carbs an hour pre. And preworkout plus bcaa's 30 minutes.

[stankyleg]

Killer workout tonight. I'm really pumped about what's going on. I hit a couple natural pr's tonight.
Seated cable rows
175*5 PR
160*8
130*10
130*11
130*11
4 chins
5 chins
lat pull downs
115*14
115*12
115*8
Shrugs 90lbs plus trap bar
10
10
10
reverse cable fly
60*16
80*8
60*18
Db curls
50's*6 (each side)PR
50*5
40*9
40*7
35*8
35*8+3 rest pause
Pumps are slammin. Vascularity is stronger. Libido and confidence are top shelf. BF seems to be hanging at 15%. I havent checked it in about a week. My knees still feel sub par. I've started jogging some. 30 seconds fast walk, 30 seconds fast jog. the feeling in my knees makes me fearful of going heavy on squats. They started acting up during my 5rep max set 2 weeks ago and havent really bounced back. This weeks leg workout will most likely consist of 15 sets of 15 reps lunges with a 22 rep max weight. My quads seem to respond better to higher reps anyway so this should be fine. If my knees cool down I'll hit a couple heavy sets here and there, but nothing is worth screwing myself up. Everthing looks good. Optimism abounds.

[MuscleGauge1]

In for this log. Mostly because you have the best username of all time. All Time. Good Luck bro. RACK EM AND STACK EM

[stxnas]

Awesome, TWO new PRs in one workout!

Sorry to hear about your knees. I've never had knee problems until a couple of months ago. Hopefully your legs feel a little better next week.

[stankyleg]

Thanks bro. I was pretty stoked. Im gonna try a cissus product soon. I hope that sets me straight.

[stankyleg]

Knees hurt like a b!tch tonight. I had to abort the plan of lunges and do leg presses to 90 degrees with 270lb It was really a great workout after I figured out the pain free zone. I used the concept of breathing squats. I did sets of 30, then moved to 20. If i failed at 17, I held the weight up, took a couple breathes and di another rep or 2. I paused as many times as it took to hit 20 reps. I did 5 sets of 30 then 10 sets of 20 in this fashion. My interval timer would beep every 2 minutes. This is when I would start a new set. This usually gave me 80 seconds to rest between sets. I also did 5 sets of 20 reps, straight leg deads. Then I did 6 sets of calf raises. All sets were performed on the interval timer at 2 minute intervals. Finished it off with hiit cardio row on 30/30 intervals. Great workout despite my knees. My cissus should be here monday. Great.