Prime + Compound 20 + DAA. Get in here!!
- 01-02-2013, 08:03 PM
Forgot to weigh in today. Will do first thing tomorrow and will post my weight from Saturday as well in the first post i did for this log. Today i did chest with a little bit of tricep work. This is the first real week of training in about 1 1/2 weeks. took a break while i was sick. did hit the gym once or twice though to get some work in.
1.) Flat BB Bench - warmup 135 x 10 with hold at the bottom of the lift for 3 seconds
- 225x8 245x 5 255x4
2.) DB Incline - 90x8 80x10 70x12
3.) Machine Decline - 3 sets 15,13,11 with 5 second negatives
4.) Machine Incline - 3 sets 12,10,8 all drop sets
5.) Cable Fly - 2 sets. 15,10
Gives me a total of 14 working sets with 1 warmup set. I wont log the machine/fly work because I always do different things (change of machine, drop set vs super set, different rep ranges...etc) but I will continue to do Flat bench followed by DB incline. I can usually do about 100 on DB incline if thats my first workout so i hope to reach that number by the end of the log after doing bench. I would be really happy with that number. I also didnt put my tricep numbers because i just did easy stuff just to get some work in. nothing major. When i lift arms on friday, I will do reverse grip, dips, skull crushers...etc and will log the numbers.
I had a great arm pump today. My back is still sore from monday so i stretched it out before i hit chest just to get everything lose. I am dosing Prime 8 caps on training days, 6 on OFF days, OFF on saturday and sunday but will continue to take everything else as the label suggests. I am running low on G Fuel so I may pick up some SuperPump Max this weekend or next weekend but we will see.
More info on my lifts: On bench, I hold the weight for about 2 seconds about 1 inch from my chest then explode up. I love doing this once in a while. I can normally do about 235x10-12 if i do not do that, but i have had good results (strength wise) from doing this in the past so i thought i would incorporate it into my log.
I feel like a druggy poppin about 11 caps pre workout. DAA, Prime, Compound 20, Swoll N haha
- 01-02-2013, 09:09 PM
- 01-02-2013, 09:15 PM
01-02-2013, 09:22 PM
01-03-2013, 05:59 PM
01-03-2013, 06:08 PM
01-03-2013, 09:39 PM
1/3 - Leg day
Bad news. Went to the chiro today and he said i cant do squats or deads just yet. for the past three months ive been waking up in the middle of the night in serious lower back pain. took an xray and two lumbar vertebrae are too close together and i had a pinched nerve. It was so hard for me to find a comfortable position to sleep. needless to say, i have an awesome pillow to align my spine and havent had pain since. also rest on my heating pad for 20 min on my back and neck off and on for about 2 hours almost.
Today I did leg extensions, leg press, calf raises both seated and standing. kinda sucked i couldnt do anything else. tomorrow i have another chiro appointment for my neck then i will go home and have my pre workout meal then gonna BLAST arms. serious arm work. my triceps are sore from yesterday and didnt even focus on them. been eating a TON of chicken every day. today im up to 5 breasts and about to eat 2 more!
01-03-2013, 09:46 PM
damn sucks about the squats/deads man. ive had to lighten up on squats too just cuz of my joints. here's to a speedy recovery.
01-03-2013, 10:59 PM
01-03-2013, 11:38 PM
01-03-2013, 11:57 PM
01-04-2013, 12:09 AM
Good idea taking it easy. Back problems are no joke man. I've dealt with sciatica issues in the past and the pain is crippling.
01-04-2013, 01:15 PM
Gonna hit arms today. about to go to the chiro for my neck then gonna have my pre workout meal then get it done. gonna hit about 3 exercises for both biceps and triceps...about 3 working sets for each exercise. targeting 9 sets with 1 or 2 warmups each muscle group
01-05-2013, 01:49 AM
1/4 - Friday
No weight change as of today. Still 182 but my shoulders look leaner. anyways, told the chiro i have to do legs but will do them light weight and maybe do some negatives. He is going to let me do sumo deads and front squats so i am going to hit the gym tomorrow and do more legs. Today, my rims came in and the shop was about to close in the middle of my workout but i finished, just didnt really take a full rest in between sets.
Reverse Grip BB - 225x8 235x6 245x4 (that 245 is a PR, but ive never gone that low with reps on arms before)
Tricep Rope Extension - 3 sets 8,10,12 I will start to log the numbers from now on for everything, I just was in a rush today to get out
Dips - BW x 12, + 15 pounds x 10 , + 25 pounds x 8
BB curl (shoulder width grip) - 85x8, 95x6, 105x4
Preacher Curl - 3 sets 8,10,12
Cable Curls - 3 sets all drop sets
Had a great pump today even though i didnt do what i wanted to do. was eager to get the rims on the car. my chrome ones were all torn up. anyways, tomorrow I will hit legs and weigh in again. I was informed that the Versa 1 has shipped so maybe get that going Tuesday or Wednesday. Still taking everything the same, 2 scoops of Modern BCAA intra workout/finish the rest post workout
01-07-2013, 02:14 AM
01-07-2013, 02:19 AM
01-07-2013, 08:09 AM
01-07-2013, 12:39 PM
01-07-2013, 01:20 PM
01-07-2013, 04:12 PM
1/7 - Monday
Versa 1 is here!!! UPS arrived as i was walking out the door to go to the gym! perfect timing! just popped 1 cap then gonna go workout. they also sent me another shaker cup, compound 20, Prime, and another sick jacked micro red T shirt! gotta love USP! so blessed right now. thank you USP
01-07-2013, 04:13 PM
01-07-2013, 04:32 PM
Wow! Great news man! Go kill that workout!
01-07-2013, 06:36 PM
1/7 - Monday
Today is the first day on Versa - 1. Took it 30 min pre workout as the label says. not sure whats in it because this is the beta testing bottle so i cant tell you guys anything lol
BB Row - 1 warmup set of 135 x 6 185x10 205x10 225x7
Lat Pulldown - 160x8 145x10 130x12 - for these, i really try not to sway back. focus is on form. go as far up with it as i can then pull with my back coming down and let the bar come as close to my chest as possible.
T Bar Row (on the hammer strength machine) - 90x8 80x10 70x12. really try to pull up and make it hit my chest almost and squeeze my shoulder blades
Rope Pull - I use the tricep rope extension on the cable crossover machine at the highest setting and pull it. kinda like a high row
50x15 57.5x12 65x10 - i ended with 3 drop sets each for 10 reps with 3 second negatives
01-07-2013, 06:43 PM
01-07-2013, 07:34 PM
01-07-2013, 08:25 PM
01-07-2013, 08:48 PM
Lookin forward to this as I won't be starting my IC bottle til feb.. soo I'm I terested to see how it goes for u!
How r u dosing the prime? I havent used it since when dosing was 2 caps pre workout and 2 with meals twice a day..
01-07-2013, 08:49 PM
01-07-2013, 08:58 PM
01-07-2013, 09:04 PM
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