IF Lean Bulking: RecoverPro, TTA-500 (and more)
- 10-05-2012, 12:50 PM
- 10-05-2012, 01:28 PM
- 10-05-2012, 09:29 PM
10-06-2012, 12:17 AM
10-06-2012, 01:02 AM
10-07-2012, 03:40 PM
10-07-2012, 03:44 PM
10-07-2012, 03:45 PM
10-07-2012, 06:13 PM
10-09-2012, 06:15 PM
maybe put a link in your sig
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
10-09-2012, 09:34 PM
Glad to have you, and I'll get right on that. Gonna start this tomorrow. I've been swamped with a 7 page essay and a couple tests. Bear with me ladies and fanboysOriginally Posted by John Smeton
10-10-2012, 12:30 AM
10-10-2012, 02:43 AM
10-10-2012, 05:10 AM
10-10-2012, 12:21 PM
10-10-2012, 08:49 PM
10-10-2012, 10:23 PM
Slept til like 3:30 today. All those nights with only 4 hours of sleep caught up to me.
Took 2 scoops of LemonRecover pro in 20 ounces of water and by 4:10 I was lifting.
On the drive to the gym I drank some Condense (1.5 scoops to really get the juice flowing).
I thought I was gonna feel like crap with so much liquid in my stomach but since I was fasted I didn't even feel it.
Today is shoulder day for me and leg day for everyone else so I had to ninja a squat rack.
Started with Smith Machine shrugs
1 pps x15
2 pps x15
Warmed up my rotator cuff and then did some light OHP
1 pps x8 superset SMS 2 pps x15
1 pps x7 superset SMS 1 pps x15
1 pps x6
1 pps x4
I actually enjoying bridging exercises like that a lot, it's always feels great.
Did a little more rotator cuff work cuz it's been irking me lately.
Went off to rear delt flyes on the pec deck machine.
1 arm 100lbs x15
1 arm 130lbs x15
1 arm 150lbs x10 (this was the ticket)
1 arm 150lbs x10 into 2 arm 150lbs til failure
Bent over db rear delt flyes
15 lbs x15
15 lbs x15
15 lbs x12
15 lbs x13 (added 1 more for the hell of it)
Partial DB side lateral raise
60 lbs x10
60 lbs x10 into db external rotation?? 15 lbs x20
55 lbs x10 --> ""
55 lbs x8 --> ""
1 pps x12 --> db shrugs 40 lbs x12
2 pps x12 --> ""
3 pps x12 --> ""
"" --> ""
Went home and ate a huge plate of chicken and rice, beans and a nice slice of pecan pie. 2 caps TTA-500 and plenty of water.
Now I'm writing my 7 page paper and sipping on some more RecoverPro til my next meal again 2 caps TTA-500 and water.
Funny story of the day was this guy next to me was eying my belt (it's purple) like I was stupid or something, he gets to the squat rack next to me and is squatting the same amount that I am pressing. You could tell he was annoyed cuz he added 5 lbers to each side of the bar and was struggling with it.
Moral time: leave your ego at the door.
10-11-2012, 12:30 AM
10-11-2012, 12:32 AM
10-11-2012, 01:52 AM
Lol yeah I love those days, you just shrug it off and the rest of your day is that much better.Originally Posted by jiggamanbill
And yeah I've been lowering my weights without even second guessing it a lot lately just to make sure I am contracting the right muscle for the right amount of reps.
10-11-2012, 11:46 AM
10-11-2012, 04:00 PM
Word, I didn't know that til I started lurking the forums.Originally Posted by jiggamanbill
I <3 AM
10-11-2012, 05:25 PM
10-11-2012, 11:55 PM
10-12-2012, 10:21 AM
10-12-2012, 03:50 PM
okay awesome, paper has been turned in now I can f*cking breathe lol.
Had to miss legs yesterday as I was watching a few hour long documentaries -_-
anyway back at it today, slept like 3 hours woke up at 830.
2 scoops RecoverPro. Nice to have something in my stomach for a 3 hour class
got out and called my bud to wake his lazy ass up to go lift.
I wasn't feeling biceps today, they are my best muscle group so I did tris with a little bit of back touch up. (hitting biceps anyway)
Decline Ez Bar Skullcrushers
70 lb x12
70 lb x12
70 lb x14
70 lb x14
Seated DB Over Head Extension Super Set with Bench Dips
90 lb x12 + 12 dips
75 lb x12 + 8 dips (2 second hold at the bottom)
75 lb x12 + 10 dips (same thing)
75 lb x10 (failure) + 8 dips (got sloppy around 6)
Cable Pressdowns Drop Set Method
110 lb x12 + 45 lb x12
150 lb (maxed) x12 + 70 lb x10
150 lb x12 + 70 lbs x8
Isolateral Row (held squeeze for around a count and a half and only 1 arm at a time, perfect form)
1 pps x12
55 lb ps x14
55 lb ps x15
Underhand Low Row with Lat Pull Down Bar (deep arch and slow release of tension makes this feel amazing)
80 lb x12
110 lb x12
110 lb x12
now I had a homemade weight gainer shake and it was amazing
4 scoops whey (chocolate)
1.5 cups oats
1 tablespoon powdered peanut butter
2 frozen bananas
and a **** ton of almond milk
10-13-2012, 12:32 PM
10-14-2012, 03:37 PM
Fasted leg training is always tricky, but that's what went down yesterday.
Couple scoops recoverpro then waited til I was almost in the parking lot to drink my ignite 2. (Reasoning was I wanted the energy to peak midway)
Got there and started hitting some squats, my knees felt like crap so after a set of
135x10 I stretched for like 3 minutes.
Tried it out again
135x10 way better
For reals (stopped a couple degrees under parallel, didn't feel like going ass to the grass and I didn't notice a huge difference in contraction)
Dead and about to puke from the slight pause on the bottom I was using
90x20 started cramping
Leg press (feet all the way up and drove with my ankles, accenting the motion by keeping my toes off the platform.)
1 pps x20
3 pps x20
Partner started throwing up like a noob so we had to go, I didn't mind I could have left after those leg extensions and been perfectly fine. Great workout and great pump. It turns out I did time that ignite right for what I wanted to do that day. Baus mode
More recoverpro 2 pills TTA and then ate 2 roast beef sandwiches and a natural peanut butter sandwich. No protein shake today, I didn't feel like it. sweets get old to me pretty quickly.
Legs feel good today I might go and hit a little hamstrings and calves
10-14-2012, 05:47 PM
I messed up on a test just right now, I'm pretty mad that I forgot one of the equations and it just snowballed from there.
Gonna go hit all the heavy movements to take some aggression out. Put this energy to good use. Might even set a pr who knows
10-14-2012, 05:55 PM
Do you usually split up legs?
Some days it's great, others its a crap shoot for me.
Serious Nutrition Solutions Representative
10-14-2012, 06:00 PM
It depends, if I am alone I like doing them at the same time.Originally Posted by Distilled Water
Squats, lunges, leg extensions, good mornings, leg curls and calve raises is my ideal lifts
With a partner that would take like 2.5 hours and I normally have too short of a break between school and work to do that.
10-14-2012, 06:59 PM
I read the article about the Smolov Jr program and just for the lols I tried it today. 6 x 6 at 70% 1 MR. I rounded down by a lb cuz it came out to 206 something but I failed right at the end. Good rep range
Warm-Up bar, 135
205x7 (added the last one just to fail)
Deadlifts. I didn't do them on back day and I get anxious if I don't do my deads.
8 sets of 4 at 85% 1 MR
315x4 (where I'm at right now)
My grip is holding up and my form is good, only had 1 hiccup but I shrugged it off. If anything happens to these rep ranges I'll edit but I see nothing getting in the way. *knock on wood*
1 scoop Ignite 2 and 2 scoops recoverpro waiting for me with some TTA and 2 flat bread natural peanut butter and dried cranberry sandwiches.
10-14-2012, 07:03 PM
10-14-2012, 07:04 PM
10-14-2012, 07:16 PM
I could have sworn I just posted my lifts...wtf parse error is noobOriginally Posted by jiggamanbill
10-14-2012, 07:22 PM
Read up on the Smolov Jr program and I decided to give it a go and see what it was all about.
First bench day is 6 sets of 6 at 70% of 1MR. Which came out to be like 205 for me, rounded down to the nearest applicable weight.
Warm up with bar, then 135.
205 x7 (one more so I could reach failure)
Pretty good rep/set range for the weight. Was impressed on how good it felt and how easy it was to control the weight. Well thought out plan indeed.
I didn't do deadlifts on back day and if I miss deads I get anxious so I had to get em in.
8 sets of 4 at 85% 1 MR
My grip held strong and my form was money, felt like barfing when I set down the 6th set, controlled my breathing and the next two sets were cake.
Got an overall good workout, lifting heavy and controlled for 14 sets.
Time to get in 2 scoops recoverpro, 2 caps TTA and 2 flatbread natural peanut butter and dried cranberry sandwiches.
10-14-2012, 07:29 PM
10-14-2012, 07:50 PM
10-14-2012, 11:19 PM
10-15-2012, 03:27 AM
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