Soul0wner's run with Perform

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    Soul0wner's run with Perform


    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.

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    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.
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    Bcaas like this are awesome when you're cutting! Really helps to preserve muscle
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    ^^ This is very good.
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    I will be hitting up back and biceps after work today.
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    cool, looking forward to the update!
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    I can tell you that my chest wasn't too sore the day after, but my triceps still were.
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    Had a nice back and bicep workout yesterday. Sipped on perform intra, taste good!
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    Quote Originally Posted by soul0wner View Post
    Had a nice back and bicep workout yesterday. Sipped on perform intra, taste good!
    Post up your routine bro!
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    Quote Originally Posted by soul0wner View Post
    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...
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    Quote Originally Posted by hvactech View Post

    try rubbing the aminos directly on the muscle...
    This^^^^


    Lol
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    Quote Originally Posted by cswalczakny View Post

    Post up your routine bro!
    Will do tomorrow sir, have to look at my book.
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    Quote Originally Posted by hvactech View Post

    try rubbing the aminos directly on the muscle...
    Haha, I shall try this next time. What was I thinking??
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    Just sipping today. Chest and triceps tomorrow pm.
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    i also enjoy sipping some 'minos especially when im out of syzzzurp
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    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.
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    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
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    Quote Originally Posted by soul0wner View Post
    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?
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    Quote Originally Posted by cswalczakny View Post

    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!
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    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?
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    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.
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    Eh everyone has a down day now and then!
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    Workout will be moved to tomorrow. Feel like total crap today, hopefully I'm not getting sick.
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    Quote Originally Posted by soul0wner View Post
    Workout will be moved to tomorrow. Feel like total crap today, hopefully I'm not getting sick.
    Hope u feel better guy
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    Quote Originally Posted by cswalczakny View Post
    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.
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    I will be starting a new workout split tomorrow, so I will post up with the workout after I do it bros.
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    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?
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    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.
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    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.
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    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!
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    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
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    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?
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    Yeah man! Is this the only flavor out right now?
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    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!
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    Quote Originally Posted by cswalczakny View Post

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