Soul0wner's run with Perform

[soul0wner]

I want to thank formutech nutrition for hooking me up with a bottle of perform bcaa. I just received the product today and should start up this log in a couple of days. I'm 5'8" about 189 21% bf. looking to continue to cut down for spring. Lift 4-5 days a week with some moderate to mild cardio.

 

[soul0wner]

Today was the first day that I used the bcaa's. Flavor wasn't too bad, it's melon. It's sort of on the sweet side. Today was chest and triceps, and I hit them pretty hard, so we will see how sore I am tomorrow.

 

[TheSwanks]

Bcaas like this are awesome when you're cutting! Really helps to preserve muscle

 

[soul0wner]

^^ This is very good.

 

[soul0wner]

I will be hitting up back and biceps after work today.

 

[TheSwanks]

cool, looking forward to the update!

 

[soul0wner]

I can tell you that my chest wasn't too sore the day after, but my triceps still were.

 

[soul0wner]

Had a nice back and bicep workout yesterday. Sipped on perform intra, taste good!

 

[TheSwanks]

Had a nice back and bicep workout yesterday. Sipped on perform intra, taste good!

Post up your routine bro!

 

[hvactech]

I can tell you that my chest wasn't too sore the day after, but my triceps still were.

try rubbing the aminos directly on the muscle...

 

[TheSwanks]

try rubbing the aminos directly on the muscle...

This^^^^


Lol

 

[soul0wner]

Post up your routine bro!

Will do tomorrow sir, have to look at my book.

 

[soul0wner]

try rubbing the aminos directly on the muscle...

Haha, I shall try this next time. What was I thinking??

 

[soul0wner]

Just sipping today. Chest and triceps tomorrow pm.

 

[hvactech]

i also enjoy sipping some 'minos especially when im out of syzzzurp

 

[soul0wner]

I have a chest and tricep workout to post

Incline Chest Press
180x7
180x7
180x7

Chest Press
180x8
180x8
180x8

Close Grip Bench Press
160x7
160x6
160x8

Rope Pushdown
90x5
80x7
80x7

Still feeling pretty sore two days later, ususally I am only sore the next day. Oh well.

 

[soul0wner]

Shoulder workout from today

DB Shoulder Press
35x10
35x11
35x11

DB Upright Row
20x14
20x14
20x12

DB Lateral Raise
10x13
10x11
10x8

DB Shrugs
30x13
30x13
30x13

 

[TheSwanks]

Shoulder workout from today

DB Shoulder Press
35x10
35x11
35x11

DB Upright Row
20x14
20x14
20x12

DB Lateral Raise
10x13
10x11
10x8

DB Shrugs
30x13
30x13
30x13

great work in here man! hows that shoulder pump with those high rep sets?

 

[soul0wner]

great work in here man! hows that shoulder pump with those high rep sets?

It was a pretty good pump man! I was feeling it!

 

[soul0wner]

Feeling not so good over the weekend, I'm hitting the gym again tomorrow after work. Going to be hitting it hard from here on out, gotta get in shape for vacation in a couple of months. Chest and triceps tomorrow. Been sipping on Perform all weekend bros. This stuff is good! Any other flavors in the works?

 

[soul0wner]

Here is the chest and tricep workout from today.

Incline Chest Press
180x10
180x7
180x7

Chest Press
140x12
140x11
140x10

Close Grip Bench Press
140x8
140x9
140x9

Rope Pushdown
80x9
80x6
80x7

DB Skull Crushers
15x11
15x10
15x5


Followed with roughly 7 minutes of cardio after the workout. Wasn't really feeling it today, my weights were all lower than normal, I'm not sure why. Back and biceps tomorrow.

 

[TheSwanks]

Eh everyone has a down day now and then!

 

[soul0wner]

Workout will be moved to tomorrow. Feel like total crap today, hopefully I'm not getting sick.

 

[TheSwanks]

Workout will be moved to tomorrow. Feel like total crap today, hopefully I'm not getting sick.

Hope u feel better guy

 

[soul0wner]

Hope u feel better guy

Thanks man.

Hit back and biceps today.

Lat Pulldown
120x13
130x6
130x6

DB One Arm Row
30x15
30x15
30x13

DB Deadlift
30x13
30x12
30x12

Curl Machine
25x15
25x9
25x7

Curl Machine
25x8
25x6
25x5

Curl Machine
20x13
20x9
20x9

My gym's curl machine has 3 different positions, so I did all three. Triceps are still sore as hell from Mondays workout, hoping these BCAAs kick in pretty soon, haha.

 

[soul0wner]

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

 

[TheSwanks]

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?

 

[soul0wner]

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.

 

[soul0wner]

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.

 

[TheSwanks]

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!

 

[soul0wner]

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

 

[TheSwanks]

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?

 

[soul0wner]

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

 

[TheSwanks]

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!

 

[soul0wner]

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

Haha, gotcha

 

[soul0wner]

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

 

[soul0wner]

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.

 

[TheSwanks]

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!

 

[soul0wner]

Nice numbers on that cgp bud. That 160 really kicks ass!

Thanks man!! I'm working back up to my PR which is 175.

 

[TheSwanks]

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

 

[soul0wner]

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.

 

[soul0wner]

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

 

[soul0wner]

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

 

[TheSwanks]

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!

 

[soul0wner]

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.

 

[soul0wner]

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

 

[TheSwanks]

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

Go get some brother!

 

[soul0wner]

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

 

[soul0wner]

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

 

[soul0wner]

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