12/24 - Legs
Squats: 135x10, 165x8, 215x10, 240x8, 255x6
Front squats: 135x3x10
DB stiff leg DL's: 90x3x15
Hyper extensions, bodyweight: 2x12
Squats didn't go as well as I planned - just had a DL workout a couple days ago & i guess my lowerbody wasn't fully recovered. I wanted to get a workout in before the gym closed for Christmas - so the poor performance was my fault and not the M-Sten. On a better note, as I was resting between sets I noticed my tear-drop muscle was swollen like I've never seen before!
Seated leg curls: 85x10 -> 55x6, 85x10 -> 55x6 ...2 drop-sets
12/26 - Back
DB rows: 70x12, 80x12, 95x12, 95x12
V-bar seated rows: 130x3x12 last set dropped set to 100x6
Pulldowns: 130x3x12 -> 100x10 last set = drop set
Stiff arm pulldowns: 115x15
Rear delt machine: 85x12 -> 55x8, 85x12 -> 55x8
1-arm preacher curl machine: 45x12, 90x2x12, 90x9
Cable concentration curls: 40x3x12
Pump was strong today. I usually get somewhat pumped in my lats, but this time they were engorged to the point it made me feel like i was wearing a shirt 2 sizes too small. Also, noticed less effort in controlling the negative portion of my rows. Good workout considering I have a cold.
-incline speed bench: 185x4x2, 190x4x2
-inc. DB bench: 70x12, 80x12, 90x12
-flat db flyes: 40x3x12
- dips, Hoist machine: 270x12, 320x12, 360x2x10
-db laterals: 30x12, 30x10->25x8, 30x10->25x8->15x6 [drop sets]
-seated DB press: 40x12, 45x12, 50x12
-cable overhead extension, v-bar: 115x12, 130x2x12
-cable kickbacks: 25x12, 40x2x10
Strong pump continues. Felt really strong on the dips - most weight i've ever used & controlling the negative was easier than expected. Energy level was also good. Veins are much more prominent - enlarged.
Are you noticing any negative sides?
265x5, 300x3, 335x1, [ 365x1, 365x1, 365x1 ...with about 60 seconds rest between each]
Abbreviated workout. Dad was finally released from hospital to rehab.
Notes: Deadlifts are coming off the ground with good speed. All smooth pulls, no grinding reps considering I was cutting my rest periods short.
-Think I might try for 405 next DL workout. I know not really a big number, but that's where I was before I hurt my hip. Definitely noticing more focus/drive during my pulls.
You set to go on ur M-Sten run?
12/30 [continuation of yesterday's workout]
-Pull-ups, bodyweight, pronated: 12, 12 - Neutral, wide: 12, 12
-Seated cable rows, underhand: 130x3x10
-Partial pulldowns: 190x3x6
==supersetted with pulldowns: 100x3x10
-stiff arm pulldowns: 130x3x10
-barbell shrugs: 185x12, 275x2x8
--behind back shrugs: 185x2x10
-DB stiff-leg DL's: 40's x2x12, 45's x 12
-Sit ups: bodyweight x 15, + 10lbs x 2 x 10
-hyperextensions, bodyweight: 3 x 12
-seated hamstring curls: 85x10 ->70x6, 85x10->70x7->55x5 [drop sets, 2 series
cardio: ex.bike 21 minutes
Felt more aggression today on chins ( i know i was grunting a lil more than usual ) - think i got more total reps this time around as well.
nice log man ~ cant wait till my stuff shows up! How are the back pumps? Taking taurine with it?
Front squats: 115x12, 145x10, 175x10, 205x5, 205x2x6
Leg press: 270x12, 450x10, 630x10, 360x12
Goodmornings: 45x12, 65x3x10
Seated calf-raise: 70x15, 90x3x15
Standing calf-raise: 90x25, 90x20
Toes raised calf raises, bodyweight: 2x15
Chose front squats over back squats in order to save my lower back for my upcoming DL workout. Haven't done them in awhile, but felt determined with each rep to get out the hole (bottom). Arm day was yesterday - arms were looking cartoonish midway thru. Will be pushing for more reps in the front squat with next leg workout.
1/5 -- Chest
Incline Bench: 225x9, 275x7, 295x5, 325x6
Hoist machine bench press, seated: 180x12, 230x3x12
Db flyes: 40x2x12
Pec deck: 100x3x12
Db laterals: 25x3x12
--rotator cuff exercises (external rotations thumbs-up front raises, laterals, bent-over raises) with 15lbs
Seated machine press, neutral grip: 145x3x12
=== Felt some pain on the 4th rep of my 325lb set, but banged out 2 more - at least 2 were left in the tank. Probably my strongest effort ever on this day. Weights, esp. while benching, felt light -295 felt like 255.
1/6 - Deadlifts
Warm-ups: 135x6, 165x3, 225x3
--work sets: 265x5, 315x3, 335x1, 365x1, 405x1, 315x5
-Speed sets: 225x4x2 [ 1 min rests ]
Weighted sit-ups: 10lbs x 12, 25lbs x 2x12
Seated rows, pronated grip: 115x4x10
Kroc rows: 85x20
Pulldowns, pronated: 130x4x10
== Last official weight lifting session on M-Sten. Felt great to know that i can still pull 400 after injuring my SI joint - didn't come up as fast as I would have liked it, but there no sticking points...smooth pull from bottom to top.
Started at 188lbs - finished at 194.8. Almost a 7lb gain with only a modest increase in calories - with some days under maintenance.
Felt initial effects (pumps) towards end of 1st week & continued to get stronger until today. Muscles were engorged with blood at every workout. Today, scrubbed the floor and my forearms were throbbing!
Definite aggression and strength effects felt around 2nd week.
So far, M-Sten is one of my favorite when it comes to orals. First would go to IML's Super DMZ 2.0 - that **** is (for me) 1 notch above M-Sten. Will most definitely run another IML M-Sten product in the near future - more serious gains can be had for the more serious bodybuilder - one with their diet 100% in-check. There really is no way you can't get stronger while running this.
Looking real solid in here
PrimeNutrition.com > 20% Off Coupon Code = theneck20
BlackStoneLabs.co/ > 10% Off Coupon Code = TheNeck10