Formutech Perform & PalmFist

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  1. Getting ready for a back workout. Gonna throw in Bis at the end for good measure! I need to switch up my routine. I'm feeling a little underutilized. Keeping my leg workout though cuz it's doing good things right now
    Independent Review


  2. Quote Originally Posted by PalmFist View Post
    Why yessir
    looks very familiar! lol. I eat chicken and rice every damn day
    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

    looks very familiar! lol. I eat chicken and rice every damn day
    Yut!
    Independent Review

  4. No Deads today. Lumbar region still hurtin


    Day 20 BACK/BIS
    Weighted chins
    11@45, 12@45, 10@45
    Hammer Strength High Row (lat)
    15@90x3
    Cable Pullover
    10@100x2, 12@80
    Single Arm Seated Row (pronate to neutral)
    15@60x2, 12@70
    Close Grip Lat PD
    8@160x3
    Weighted Crunches
    10@40x4
    Independent Review

  5. In and out pretty quick today. Just wasn't feeling it. Wanted to throw bis in with back but totally lost all motivation when the gym started getting packed with idiots! Probably do some sprints tonight.

    Took two scoops of PERFORM for intra today. Ended up leaving early so I just mixed my post workout shake in with the PERFORM. Melon-vanilla-rocky road shake! Not so great but not so bad either

    Now recovery!
    Independent Review

  6. Quote Originally Posted by PalmFist View Post
    In and out pretty quick today. Just wasn't feeling it. Wanted to throw bis in with back but totally lost all motivation when the gym started getting packed with idiots! Probably do some sprints tonight.

    Took two scoops of PERFORM for intra today. Ended up leaving early so I just mixed my post workout shake in with the PERFORM. Melon-vanilla-rocky road shake! Not so great but not so bad either

    Now recovery!
    Lol sounds nasty!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  7. Quote Originally Posted by cswalczakny View Post

    Lol sounds nasty!
    Taste buds are for girls anyways. Chugging FTW!
    Independent Review

  8. Quote Originally Posted by PalmFist View Post

    Taste buds are for girls anyways. Chugging FTW!
    That's the spirit!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  9. For example: tuna straight outta the can--->
    No flavor oat bran--->

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    Meal 3
    Independent Review

  10. In, late, but here. Bring it
    •   
       


  11. Quote Originally Posted by cswalczakny View Post

    looks very familiar! lol. I eat chicken and rice every damn day
    Yep, daily staple

  12. Quote Originally Posted by drewsicle3210 View Post
    In, late, but here. Bring it
    Brosicle good to see ya
    Independent Review

  13. So I had a blast working out today doing SUPERSETS for arms and a light range of AB work at the end. I gotta say, PERFORM is really helping my workouts for the duration of my gym seshes. I actually look forward to taking a slam of Melon flavored water out of my Nalgene bottle between sets. Especially today due to high rep SUPERSETS....

    Here she is---> around 30 minutes with warmup

    ARMS SUPERSETS
    WEIGHT ?
    Warmup/stretch
    1-
    Tri Pushdowns 20@130, 20@150
    Side Raises 20@20, 20@25
    Concentration Curls 16@20, 12@25
    2-
    Far Skull Crusher 16@85, 16@85
    Cable Front Raise 12, 12
    Alternating DB Curl 14@25, 12@25
    3-
    Close Grip Bench 20@135, 20@135
    Incline DB Rear Raise 20@15, 20@15
    Hammer Curl 16@20, 20@20
    4-
    Plate crunches 10@30x4
    Independent Review

  14. Tried AB wheel today. It was awesome. Adding to my core days from now on!

    Cardio/Core
    -5 min treadmill warmup
    -15 min HIIT (1:00,1:00)
    -leg raises + AB wheel
    10+10x5
    Independent Review

  15. Quote Originally Posted by PalmFist View Post
    So I had a blast working out today doing SUPERSETS for arms and a light range of AB work at the end. I gotta say, PERFORM is really helping my workouts for the duration of my gym seshes. I actually look forward to taking a slam of Melon flavored water out of my Nalgene bottle between sets. Especially today due to high rep SUPERSETS....

    Here she is---> around 30 minutes with warmup

    ARMS SUPERSETS
    WEIGHT ?
    Warmup/stretch
    1-
    Tri Pushdowns 20@130, 20@150
    Side Raises 20@20, 20@25
    Concentration Curls 16@20, 12@25
    2-
    Far Skull Crusher 16@85, 16@85
    Cable Front Raise 12, 12
    Alternating DB Curl 14@25, 12@25
    3-
    Close Grip Bench 20@135, 20@135
    Incline DB Rear Raise 20@15, 20@15
    Hammer Curl 16@20, 20@20
    4-
    Plate crunches 10@30x4
    Love supersets! Especially when cutting really burn a lot of cals
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  16. that and circuit training...

  17. That and time constraints...
    Independent Review

  18. Quote Originally Posted by PalmFist View Post
    Tried AB wheel today. It was awesome. Adding to my core days from now on!

    Cardio/Core
    -5 min treadmill warmup
    -15 min HIIT (1:00,1:00)
    -leg raises + AB wheel
    10+10x5
    The ab wheel is the ****

  19. Quote Originally Posted by drewsicle3210 View Post

    The ab wheel is the ****
    Yes it is. I've done a little AB work very day for the past three days and the AB wheel definitely worked it the best...

    Recover. Rest. Grow
    Independent Review

  20. Chest
    Weight 199
    DB incline
    10@50, 15@75, 15@85, 10@95
    DB Flat
    12@80, 12@80, 11@80
    DB fly
    15@35, 15@35, 20@35
    Pushups + AB wheel
    30+10, 25+10, 23+10
    Independent Review

  21. Def lovin my PERFORM ...
    Independent Review

  22. Quote Originally Posted by PalmFist View Post
    Def lovin my PERFORM ...
    Awesome bro! And it looks like Perform loves you! Killing those lifts!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  23. Quote Originally Posted by cswalczakny View Post

    Awesome bro! And it looks like Perform loves you! Killing those lifts!
    You and Edje get "gamma" yet?
    Independent Review

  24. Quote Originally Posted by PalmFist View Post

    You and Edje get "gamma" yet?
    nope, not yet....
    OLYMPUS UK REP

  25. Quote Originally Posted by edje007 View Post

    nope, not yet....
    Let me know bro...
    Independent Review

  26. Quote Originally Posted by PalmFist View Post

    Let me know bro...
    Me either
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  27. Quote Originally Posted by cswalczakny View Post

    Me either
    Keep me posted gents
    Independent Review

  28. Rest day today. Might do some cardio and core tonight though if I'm not too tired
    Independent Review

  29. Leg day!!! 3 hours to go!!! I LOVE LEG DAY
    Independent Review

  30. I fukkin hate my gym nowadays. Ever since the new year. Effin BS!!!
    Independent Review
  

  
 

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