Formula X/Division 1 Log (sponsored)

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  1. Had another pretty good lift for the most part today. Strength was there, a nice increase from the same lift a few weeks ago. However, On my last rep of my last set of dips I felt a little crack (like when you crack your knuckles) in my right shoulder and a slight pain. I tried to rest/pause another rep out, but my shoulder wasn't having it. I am getting pain when I am pushing from a stretched position, like in a bench press. However, it seems to feel more or less fine when pushing from a stretched position vertically, like in a military press. I skipped over my tempo sets of bench I was supposed to do after, and finished flyes and hit triceps, so it didn't affect my lift that much...and hopefully I'll still be able to lift shoulders on Friday, but this is still hurting in certain movements 5 hours later so I'll have to play it by ear. Luckily, even if I have to skip shoulders on Friday the shoulder shouldn't come back into play until I have to lift chest again a week from today (hopefully back/bis & deads/squats won't affect it).

    Lift from today:

    DB Bench 110sx8,8,7,6 (Last set drop, on 3rd drop set rest/pause to 9 reps)
    Incline BB Bench 210x5,5,5,5,5
    Dips BW+100x8,8,7,6 (pain on 7th rep)
    FST-7 Cable Flyes 40sx10,9,9,9,9,9,9+1
    Rev BB Skullcrushers 90x8,8,8,7
    Cable Pushdowns 190x8,8,8
    Superset OH Cable Rope Extensions 110x6,8,8
    Tricep Kickbacks (Normally do close grip bench here, shoulder wouldn't allow for it) 25x10,10,10
    FST-7 Machine Preacher Extensions 95x10,10,10,10,9,9,10

    I'm going to be able to rest the shoulder tomorrow as I have abs & HIIT cardio scheduled for tomorrow, I'll be icing for the remainder of day and get an epsom soak later this evening and will do the same tomorrow. I'll throw up another update on Friday.


  2. I wish the best on your shoulder, hopefully it's good by your next chest workout.

    Nice workout!
    Core Nutritionals Representative
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  3. Forgot the pic update, this was taken last saturday Name:  Untitled.jpg
Views: 78
Size:  39.4 KB

  4. Baller! Quite the seduction pose in the shower lol. Great work bro.

    Sent from my Thunderbolt using AM for Android!
    TOOTALLPOWERLIFTING.COM
    Powerlifting for the vertically gifted

  5. You look mad ripped! Thats what I want to look like when I get down to 190. Very nice job!
    Core Nutritionals Representative
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  6. Quote Originally Posted by JudgementDay
    You look mad ripped! Thats what I want to look like when I get down to 190. Very nice job!
    Thx JD!

    Unfortunately my shoulder injury is still lingering...getting better but I had to skip my lift today which makes me pretty bitter since I have been having solid workouts and making progress. I have legs tomorrow, so my shoulder hopefully won't restrict me at all. Going to ice and soak over the weekend so I can hopefully stay on schedule and do back/bis on Monday. Crossing my fingers...

  7. Another solid workout today, though my shoulder is still not even close to 100%. Luckily today was legs and it felt great. The only negative was on my last set of deads I pussed out on the last rep I know I should have hit. Everything was up overall which is what I'm looking for. Forgot to dose my div 1 post workout...not sure why I have so much trouble remembering my mid day doses! Still have 3 more meals left, so not really a big deal.

    Deadlifts 395x5,5,5,4
    Leg Press 570x8,7,7,7 (last set drop set, on drop set #3 rest/pause to 20 reps)
    Front Squat 200x5,5,5,5,5 (Last set rest/pause)
    Horizontal Leg Press Tempo Set (3010) 270x11,10,10 (Last set drop set; 1 minute break between sets)
    FST-7 Leg Extension 145x10,10,10,10,9,9,10
    Unilateral Negative Leg Extension 160x8,8
    Superset Unilateral Leg Extension 80x5,5
    Seated Calf 290x12,12,12,12 (30 sec break between sets)
    Standing Calf 305x10,10,8,8,8 (30 sec break between sets; 15 second flex after each set)
    DB wrist curl 90x8,8,7,6 (30 sec break between sets)

    Off day tomorrow, then hopefully back/bis on Monday...going to focus on resting my shoulder tomorrow with maybe a couple epsom salt soaks. Not really sure what else to do to speed healing.

  8. Quote Originally Posted by uvawahoowa View Post
    Another solid workout today, though my shoulder is still not even close to 100%. Luckily today was legs and it felt great. The only negative was on my last set of deads I pussed out on the last rep I know I should have hit. Everything was up overall which is what I'm looking for. Forgot to dose my div 1 post workout...not sure why I have so much trouble remembering my mid day doses! Still have 3 more meals left, so not really a big deal.

    Deadlifts 395x5,5,5,4
    Leg Press 570x8,7,7,7 (last set drop set, on drop set #3 rest/pause to 20 reps)
    Front Squat 200x5,5,5,5,5 (Last set rest/pause)
    Horizontal Leg Press Tempo Set (3010) 270x11,10,10 (Last set drop set; 1 minute break between sets)
    FST-7 Leg Extension 145x10,10,10,10,9,9,10
    Unilateral Negative Leg Extension 160x8,8
    Superset Unilateral Leg Extension 80x5,5
    Seated Calf 290x12,12,12,12 (30 sec break between sets)
    Standing Calf 305x10,10,8,8,8 (30 sec break between sets; 15 second flex after each set)
    DB wrist curl 90x8,8,7,6 (30 sec break between sets)

    Off day tomorrow, then hopefully back/bis on Monday...going to focus on resting my shoulder tomorrow with maybe a couple epsom salt soaks. Not really sure what else to do to speed healing.
    I've gone through a lot of injuries now, had 2 shoulder injuries, only thing I could do to heal it is rest it for a couple months, then start doing rotator cuff exercises, then slowly started lifting again with light weight and worked myself up. Injuries suck and I really don't believe anything besides rest and therapy can heal an injury, I've tried everything from massage therapy, lasor therapy, chiro's, Tens unit and lots of ice. Just keep eating super healthy and your body will recover as fast as possible.

    Great workout!
    Core Nutritionals Representative

  9. Nice job! Glad the shoulder isn't hurting too much during the front squats.
    Core Nutritionals Representative

  10. Quote Originally Posted by JudgementDay

    Nice job! Glad the shoulder isn't hurting too much during the front squats.
    Oddly enough i didn't even feel anything on the front squats, felt it way more when tensing up and pulling myself down on leg presses.

  11. I know your very strict with the deit, if you have any natural smoothie mix drinks you have check out the Athletix new smoothie promo.

    Athletix Sports SMOOTHIE Promo! FREE Titanium XL!
    Core Nutritionals Representative

  12. Quote Originally Posted by JudgementDay
    I know your very strict with the deit, if you have any natural smoothie mix drinks you have check out the Athletix new smoothie promo.

    Athletix Sports SMOOTHIE Promo! FREE Titanium XL!
    On it

  13. Back on it this morning after an off day yesterday (even though the majority of the day was spent packing up my apartment for the move at the end of the month). Back/bis this morning, went pretty well considering the shoulder issue, which is about 80% back to normal w/ a lot of ROM back and pain free. I didn't even feel the shoulder throughout my back exercises, and only just a bit when lifting bis.

    Regarding the products, I'm feeling like they have started to kick in with full force within the last few days. My workouts have been great, I've been able to push out more extra last reps w/ more energy and I seem to be improving from workout to workout. This makes me wish I had gotten bloods done prior to starting this stack!

    Today's workout:

    Reverse Pullups BW+80x 5,5,5,5,5 (Last set 3 negs, 2 1.5 reps @ BW, 2 reps @ BW)
    T-bar Row 180x8,8,8,7
    V Bar Cable Rows Tempo (3010) 220x8,8,7,7
    1 arm rows 140x6,6,6,5
    8x8 Super wide Pulldowns 180x8,8,7,6,6,5,5,5

    BB Curls 110x7,7,7,7
    Incline DB Hammer Curl 45sx5,5,4,5
    Rev BB Curl Tempo (3010) 70x8,8,8,8
    FST 7 Machine Preacher Curl 125x10,8,7,7,7,7,7

    My low back was still a little sore from deads on Saturday, but nothing too bad. I'll take another epsom soak later today after HIIT cardio so hopefully there won't be any problem for RDLs/GMs/GHRs tomorrow my for hams/calves lift. Currently icing my shoulder, planning switching my wed/friday (Chest/shoulders) to give my shoulder a little more time to rest before lifting chest again. I anticipate it will be easier to lift shoulders than chest due to the nature of the injury. Another update and hopefully more vids after tomorrows workout.

  14. Quick update after HIIT cardio. I really had no motivation to go tonight, I was still tired from my lift this morning but I motivated to get out to the gym and I'm glad I did. Great workout, it is feeling easier each time even though I'm making it harder every week. I'm curious to know if either of these products or the increase in test is causing increased aerobic capacity and/or increased recovery between sets. I felt like I could have easily gone for another cycle of intervals at maximum or near maximum capacity, even though I was drenched in sweat. Looking forward to a solid lift in the morning!

  15. Sick update!
    Core Nutritionals Representative

  16. Another solid workout in the books. Got 8 hrs sleep last night and felt great this morning. I may have to increase cals/carbs bc this week breakfast (preworkout meal) + about 1/2 gallon water still leaves me pretty hungry. Energy isn't a problem, but I want to make sure I'm staying in a solid surplus for lean muscle/strength gains.

    Workout was about a 9 out of 10, went up in weight with RDLs, GMs, and GHRs...only slightly but still felt good. My lower back was very fatigued after RDLs, probably still from deads on Saturday. I wasn't thrilled with my low back alignment/arch on the good mornings...got a little rounded because of the fatigue and added weight, but still not too bad (probably should have only gone up 5 lbs instead of 10). I know it's going to be sore tomorrow, but that shouldn't be a problem since I really don't have anything low back intensive until Saturday and even then it's just back squats (no deads this week). Other than that, I had plenty of energy and moved pretty quickly from exercise to exercise which is typically what keeps me in the gym for an extended period of time.

    RDL 345x8,8,7,7
    Good Morning 170x5,4,4,4
    Superset GHR 7.5x8,8,8,7
    Laying Leg Curl 180x8,8,7,7
    Alternating Leg Curl 85x8,8
    Superset Laying Leg Curl w/ hold @ top for 3 count 115x6; 125x6
    Seated Leg Curl FST-7 170x9,8,8,8,7,7,8+1

    Standing calf 305x10,10,10,8,8 (30 count break b/t sets w/ 15 second flex)
    Unilateral Seated Calf 90x12,12,12,12 (30 count break b/t sets)

    Hanging Knee Raises 15,15,15
    High Incline Situps 20,15+5
    Crunch w/ twist 40,40,40

    Real test is tomorrow, planning on doing shoulders...hopefully whatever is going on with my right shoulder won't hamper the workout. It is healing at a decent pace, I have about 95% of my range of motion pain free...and that last 5% is a very dull pain. I'm going to do a few sets of internal and external rotations in case the problem is rotator cuff related, but otherwise I'm hoping to go through my typical planned workout. Will put an update in tomorrow.

  17. I won't push it man :S I would go light on the shoulders if there is even still a little bit of pain, do some light therapy stuff just enough to get a little pump in there without causing any harm, last thing you want is to make it worse.
    Core Nutritionals Representative

  18. Workout today went about as good as I could have expected. Ended up doing chest instead of shoulders because my back was still sore from yesterday's workout and I didn't want to push it with overhead presses. I felt my shoulder just a bit on flat bench, but I went slow enough so I wouldn't aggravate it any further...and I only felt it just a bit. Incline press felt great, I thought this would have been the harder press since I was going heavier (5x5) and it stretches my chest/shoulder more than flat bench. I didn't do any finishers (rest/pause, drop sets, etc.) just to keep volume down a little, but I probably could have been fine if I did. If everything goes well this week I'll be back to my normal workout next week.

    The formula x is running a little low for some reason...this is day 19 and the tub is looking pretty empty...maybe 1/4 of the tub left? Maybe it's my imagination, but I'm not sure if there's going to be enough to finish out the full 4 weeks even though I've been running 1 level scoop/day. Is this normal?

    Workout today:

    BB BP 230x8,8,7,6+1 (spot)
    Inc DB BP 100sx5,5,5,5,5 (1.5 minute break)
    Dec DB BP 95sx8,8,8
    Dec Hammer Strength BP Tempo Set (3010) 70sx10,9,8 (1 minute break)
    FST 7 Cable Flyes 40sx10,9,9,9,9,9,9+1

    Reverse Grip Oly Bar Skullcrushers 100x5,5,5,5
    Reverse Grip Pushdown 180x10,9
    Superset Overhead Rope Cable Extensions 110x10,10
    Pushdown 180x9,9
    Superset Overhead Rope Cable Extensions 110x10,10
    Close Grip Bench Press 170x6,6,6,5
    FST 7 Machine Preacher Extension 95x10,10,10,10,9,8,7+3

    I'm currently icing my shoulder as a preventative measure, a little epsom soak later and foam rolling later. I have HIIT cardio tomorrow, and then Shoulders/Traps on Friday. I'll throw up another update after Friday's lift.

  19. Great workout!

    Did you shake it good before you opened it? The BCAA's can get a bit compacted if it's not shaken. I just used a new tub last month and I got a full 30 leveled scoops out of it. Just make sure there not packed scoops.
    Core Nutritionals Representative

  20. Quote Originally Posted by JudgementDay View Post
    Great workout!

    Did you shake it good before you opened it? The BCAA's can get a bit compacted if it's not shaken. I just used a new tub last month and I got a full 30 leveled scoops out of it. Just make sure there not packed scoops.
    That might be it...I haven't shaken it to this point, though I do dig deep when I scoop. I have been shaking the container up the last few days but come out with about 13.3g/scoop. Might just be too late to shaking it, not a big deal though. Looks like I have about 4 more scoops left.

  21. Last 3 days have been great for me. The shoulder is healing up nicely, I barely even feel it anymore and I was able to get through my whole shoulder workout yesterday without problem. The tendons still seem to be a little tight, I have some cracking going on when I test the limits of my range of motion but the entire healing process has been very fast and I only had to miss 1 workout.

    Thursday:

    HIIT cardio was great, tabatas again and I increased the resistance on the elliptical by one for 4 more out of the 40 sprints. I did feel it a little more in my quads at the end when I got off the machine, but still a great workout and the improvement feels great.

    Friday:

    Shoulder/Traps
    DB Military Press (seated) 80sx8,8,7,7+1 (spot/forced rep);(last set drop set)
    Seated BB Deadstop Military Press 170x3,4,4,4,4,4 (last set rest/pause, fail on 3rd rest/pause)
    Hammer Strength tempo sets (3010) 190x8,6,6,5 (1 minute break between sets)
    Rope Face Pulls 115x8,8,8
    =>Seated Double Front Raise w/ Twist 35sx6,6,6
    =>1 minute break between sets
    Laterals 45sx9,9,9,9 (last set pause before last rep)
    FST 7 Cable Double Front Raise 30sx9,9,9,9,8,8,8 (Pause before last rep on sets 4,6,7)

    BB Upright Row 130x7,7,7,7
    BB Shrug 505x10,10,10 (last set drop set)
    Seated DB Shrug 8x8 set 140sx10,10,10,10,10,10,10,10 (Hold contraction at top for sets 1-5)

    Saturday:
    Leg Press 530x12,12,11 (Last set drop set, each drop rest/pause no racking: Drop 1: 18; Drop 2: 20)
    Back Squat 235x5,4,4,4,4
    Front Squat 170x8,8,7,6 (1.5 minute break)
    Horizontal Leg Press Tempo Set (3010) 295x8,8,8,7 (Last set drop set)
    FST-7 Leg Extensions 145x10,10,10,10,10,10,10

    Seated Calf 290x12,12,12,12,10
    Leg Press Unilateral Calf Press 180x8,8,8,8,7 (slow, focus on stretch)
    DB Standing wrist curls 90x8,8,8,6 (30 second break)

    My shoulders/traps are sore today from yesterday's workout, I assume at least partially from skipping last week's shoulder workout. I had to rush out of the gym and didn't get a chance to stretch at all so it could be that. My legs are already tight from this morning's workout, but I took some extra time to stretch post workout and I'll take a little extra time later to foam roll everything out.

    I was able to bump weight again on back squats again today, went up 10 lbs when I should probably have just gone up 5...this was the first time since starting this stack that I haven't been able to go up in weight and finish all of my planned reps, maybe I was a little too aggressive on the increase but everything felt pretty solid. I feel pretty confident that I can at least get 3 sets of 5 by the next time I squat.

    My phone battery is on the fritz, but I have a few vids I'll upload later from this week's workouts.

  22. Great log dude! Looks like the Athletix supps are treating you well.
    SEMPER FI!!

  23. Quote Originally Posted by enhanced View Post
    Great log dude! Looks like the Athletix supps are treating you well.
    Thx bro, loving athletix...I don't think I've had one bad workout since I started this stack.

  24. Been slacking as far as keeping up with pics/weight updates. I've weighed the last 3 days: 190 on thursday (after taking a monster ****), 193.5 yesterday, and 191 this morning. This morning's weight was most likely the most accurate...For some reason I think my 193.5 is because I did not lift the day before. I did 3 site bodyfat w/ calipers on Wednesday and it came out to 21mm which hasn't changed since the beginning of this run, so that's definitely a positive since I'm running a 300 cal surplus daily plus I'm adding strength. I'll continue to monitor to see what changes come.

    Pics from this morning
    Attachment 65071
    Attachment 65072
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