Soul0wner's run with Perform

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  1. I will be starting a new workout split tomorrow, so I will post up with the workout after I do it bros.


  2. Quote Originally Posted by soul0wner View Post
    I will be starting a new workout split tomorrow, so I will post up with the workout after I do it bros.
    What's the new split?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
    •   
       


  3. Quote Originally Posted by cswalczakny View Post
    What's the new split?
    It varies from week to week, but this weeks looks like this..

    Monday - Back/Rear Delts/Abs
    Tuesday - Legs/Calves
    Wednesdsay - Rest Day(Cardio)
    Thursday - Chest/Front & Side Delts/Abs
    Friday - Biceps/Triceps/Calves
    Saturday - Rest Day(Cardio)
    Sunday - Rest Day(Cardio)

    With an additional 2 more days with cardio for about 15-30 minutes either fasted in the am or following my workout.

  4. Todays workout looked like this..

    Medium Grip Lat Pulldown
    150x6
    150x6
    160x6

    Wide Grip DB Row
    30x6
    35x6
    35x6

    Underhand Grip Pulldown
    150x6
    150x6
    150x6

    One Arm DB Row
    35x6
    40x6
    40x6

    Partial DB Deadlift
    40x6
    40x6
    40x6

    Seated Bent Over DB Lateral Raise
    15x6
    15x6
    10x6

    Rope Rear Delt Row
    90x6
    90x6
    90x6

    Cable Crunch
    25x16
    35x16

    Lying Bent Knee Raise
    13
    10

    Followed by about 15 minutes of cardio on my exercise bike. Of course, all while sipping on some Perform!! We shall see how sore I feel tomorrow, as I haven't really done this many sets and exercises before.

  5. Quote Originally Posted by soul0wner View Post
    Todays workout looked like this..

    Medium Grip Lat Pulldown
    150x6
    150x6
    160x6

    Wide Grip DB Row
    30x6
    35x6
    35x6

    Underhand Grip Pulldown
    150x6
    150x6
    150x6

    One Arm DB Row
    35x6
    40x6
    40x6

    Partial DB Deadlift
    40x6
    40x6
    40x6

    Seated Bent Over DB Lateral Raise
    15x6
    15x6
    10x6

    Rope Rear Delt Row
    90x6
    90x6
    90x6

    Cable Crunch
    25x16
    35x16

    Lying Bent Knee Raise
    13
    10

    Followed by about 15 minutes of cardio on my exercise bike. Of course, all while sipping on some Perform!! We shall see how sore I feel tomorrow, as I haven't really done this many sets and exercises before.
    Did some work there!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
    •   
       


  6. Today is my rest day, thank goodness!! I am really, really sore! I might sip on some Perform today, although I am not sure.

    Leg Press
    160x14
    180x12
    190x15

    Leg Extensions
    30x12
    50x12

    Weighted Sissy Squats
    35x15
    35x15
    35x15

    DB Alternating Lunge
    20ea x 16
    20ea x 17

    Squats
    90x13
    90x13

    Calf Press
    140x9
    140x12

    Seated DB Calf Raise
    25x15
    25x20

  7. Quote Originally Posted by soul0wner View Post
    Today is my rest day, thank goodness!! I am really, really sore! I might sip on some Perform today, although I am not sure.

    Leg Press
    160x14
    180x12
    190x15

    Leg Extensions
    30x12
    50x12

    Weighted Sissy Squats
    35x15
    35x15
    35x15

    DB Alternating Lunge
    20ea x 16
    20ea x 17

    Squats
    90x13
    90x13

    Calf Press
    140x9
    140x12

    Seated DB Calf Raise
    25x15
    25x20
    still enjoying the flavor?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  8. Yeah man! Is this the only flavor out right now?

  9. Quote Originally Posted by soul0wner View Post
    Yeah man! Is this the only flavor out right now?
    for now, but they are working on a new one!! I can't tell though!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  10. Quote Originally Posted by cswalczakny View Post

    for now, but they are working on a new one!! I can't tell though!
    Haha, gotcha

  11. Here was todays Chest/Front and Side Delts/Abs workout

    DB Incline Press SS*
    35x9
    35x9

    Flat DB Fly SS*
    20x12
    20x12

    Flat Chest Press SS*
    160x9
    170x9

    DB Pull Over SS*
    30x11
    30x10

    DB Shoulder Press SS*
    35x9
    35x9

    Upright Row SS*
    30x10
    30x10

    Seated DB Side Lateral DS*
    15x10
    10x6
    15x7
    10x6

    Lying Incline Straight Leg Raise SS*
    16
    10

    35 lb plate on chest crunches SS*
    16
    13

  12. Here is yesterdays workout

    DB Curl
    20x6
    20x6
    25x6

    Upper Cable Curl
    30x15
    30x10
    30x7

    DB Hammer Curl
    15x12

    BB Preacher Curl
    50x7

    Close Grip Bench Press
    160x6
    160x6
    160x6

    Straight Bar Pushdown
    50x15
    60x10
    60x9

    DB Skull Crusher
    20x8
    15x12

    Standing Calf Raise
    160x12
    180x9
    200x6

    Seated DB Calf Raise
    40x6

    About 10 minutes of cardio post workout.

  13. Quote Originally Posted by soul0wner View Post
    Here is yesterdays workout

    DB Curl
    20x6
    20x6
    25x6

    Upper Cable Curl
    30x15
    30x10
    30x7

    DB Hammer Curl
    15x12

    BB Preacher Curl
    50x7

    Close Grip Bench Press
    160x6
    160x6
    160x6

    Straight Bar Pushdown
    50x15
    60x10
    60x9

    DB Skull Crusher
    20x8
    15x12

    Standing Calf Raise
    160x12
    180x9
    200x6

    Seated DB Calf Raise
    40x6

    About 10 minutes of cardio post workout.
    Nice numbers on that cgp bud. That 160 really kicks ass!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  14. Quote Originally Posted by cswalczakny View Post

    Nice numbers on that cgp bud. That 160 really kicks ass!
    Thanks man!! I'm working back up to my PR which is 175.

  15. Quote Originally Posted by soul0wner View Post
    Thanks man!! I'm working back up to my PR which is 175.
    nice! My cgp sucks right now, repping 3x10 @ 130lbs wtf. lol I'll bring it up, all my other lifts are pretty decent though
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  16. Quote Originally Posted by cswalczakny View Post
    nice! My cgp sucks right now, repping 3x10 @ 130lbs wtf. lol I'll bring it up, all my other lifts are pretty decent though
    That's not too bad man!! Just keep at it, you'll get it up there.

  17. My Back/Rear Delt/Ab workout from Thursday

    Underhand Grip DB Row
    35x9
    35x9
    35x9

    Wide Grip Pulldown
    120x11
    120x10
    120x10

    Single Arm Close Grip Row
    25x13
    25x13
    25x13

    Stiff Arm Pulldown
    50x16
    50x12
    40x13

    DB Rear Lateral (Face Down)
    15x8
    10x11

    Standing Single Arm Bent Rear Lateral
    10x15
    10x17

    Seated Bent Knee Raise
    24
    19

    Incline Crunch
    16
    16

  18. Todays Bicep/Tricep/Calves workout

    Decline DB Skull Crushers
    25x6
    25x6
    25x6

    Overhead DB Extension
    35x6
    40x6
    40x6

    Single Arm Pushdown
    40x6
    40x6

    Seated Hammer Curl
    20x6
    25x6
    25x6

    Curls
    20x6
    25x6
    25x6

    90 degree preacher curl
    30x4
    30x5

    DB Single Leg Calf Raise
    40x6
    40x6

    Calf Raise
    200x7
    200x7

  19. Quote Originally Posted by soul0wner View Post
    Todays Bicep/Tricep/Calves workout

    Decline DB Skull Crushers
    25x6
    25x6
    25x6

    Overhead DB Extension
    35x6
    40x6
    40x6

    Single Arm Pushdown
    40x6
    40x6

    Seated Hammer Curl
    20x6
    25x6
    25x6

    Curls
    20x6
    25x6
    25x6

    90 degree preacher curl
    30x4
    30x5

    DB Single Leg Calf Raise
    40x6
    40x6

    Calf Raise
    200x7
    200x7
    Stillgoing strong I see!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  20. Yeah, just needed an extra rest day or so. Work is pretty rough on my back as it is. And I don't get a whole lot of sleep either. Still not used to going to be around 9-10pm.

  21. 15 minutes of light cardio on the treadmill yesterday. Chest today!

  22. Quote Originally Posted by soul0wner View Post
    15 minutes of light cardio on the treadmill yesterday. Chest today!
    Go get some brother!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  23. Flat DB Press
    40x6
    45x6
    45x6

    Incline Fly
    25x14
    30x10
    35x7

    Incline DB Hammer Press
    30x12
    35x12
    35x10

    DB Single Arm Side Lateral
    20x4
    20x4

    DB Outside Shoulder Width Grip Raise
    20x15
    25x10
    30x7

    Machine Shoulder Press
    140x12
    DS* 90x6

    35 lb weight on chest crunches
    20
    16

    Lying Straight Leg Raise
    6
    5

  24. Back/Rear Delts and Abs

    Widegrip Pullup

    I don't have anywhere to really do these with a good grip, I tried to use the I beam in my basement but I can only grip with my fingertips, so I got 2 one time, haha.

    DB Deadlift
    30x9
    30x9
    30x9

    Close Grip Pulldown DS*
    140x9
    120x6
    140x9
    120x6

    Wide Grip DB Row SS*
    25x9
    25x9

    Underhand Grip DB Row SS*
    25x9
    25x9

    Flat DB Row DS*
    20x9
    15x6
    25x9
    20x6

    Standing DB Bent Rear Lateral DS*
    20x8
    15x6
    15x9
    10x6
    15x9
    10x6

    Lying Straight Leg Raise SS*
    16
    16

    Lying Side Crunch SS*
    23
    15

  25. Leg Day while sippin on that Green Drink!!

    Leg Day

    Leg Press
    210x6
    230x6
    250x6

    DB Split Squat
    20x15
    25x12
    30x7

    DB Front Squat SS*
    25x12
    25x12

    Leg Extension SS*
    50x7
    50x8

    Calf Press
    210x12
    230x9
    250x6 SS* on the last set

    Seated DB Calf Raise SS*
    40x12
  •   

      
     

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