Versa-1, Compound 20, Jacked Micro, USPowders

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  1. Yesterday's chest workout

    floor press-
    220 x 5 sets x 2 reps

    varied the grips.. These felt pretty good. My floor press BLOWS so I'm thinking increasing it will have good crossover to my bench.

    paused bench-
    165 x 14
    145 x 13

    wanted to hit 15 on each of these.. They flew off the chest but man did I learn my tris are weak.

    wide grip pull-ups-
    bw x 12
    bw x 12
    bw x 10

    band push downs-
    4 sets of 25 reps

    db shrugs-
    100s x 15 reps x 3 sets

    held each rep for a second or two contracted

    klokov press-
    humbling weight x 10 reps x 3 sets


    had an insane pump from all of this.. Disappointed in my tricep weakness... Good news is they will be fun to work on as well as improving my ability for higher reps


  2. Squat explosive day

    Squats
    210 x 8 sets x 3 reps

    olympic squats
    185 x 5 sets x 5 reps

    these were done atg and paused again

    Leg press
    500 x 5 sets x 15 reps

    kb swings
    3 sets x 15 reps

    hyperextensions
    2 sets x 20 reps

    entire workout took like 40 minutes. I'm loving the cube and being able to go lighter and feeling like more than a new 3 rm or heavy single matters. I forgot one set of reverse bands squats. Kinda upset but that shows you th focus and intensity I brought today. Really happy about my pace. Tomorrow is a bodybuilding weakness day, excited for some pumps!
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  3. Bodybuilding day-

    Landmine press-
    105 x 3 sets by 8 reps

    superset with bicep curls-
    70 x 3 sets x 12 reps

    calf raises-
    510 x 4 sets x 12 reps

    superset with defranco band pull aparts
    red band x 4 sets x 8 reps

    cgbp with fat gripz extreme-
    185 x 6
    185 x 6
    195 x 6

    cat rows-
    3 sets x 8 reps

    Face pulls-
    2 sets x 10 reps

    good quick reps and pump.. Measured right at 10 percent bf at 200. Down significantly from a few months ago. Happy with how easy the cgbp moved with the fge... I'm going to have strong beast triceps or die trying

  4. Awesome log in here. Keep it up
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  5. Quote Originally Posted by bigla2004 View Post
    good quick reps and pump.. Measured right at 10 percent bf at 200. Down significantly from a few months ago. Happy with how easy the cgbp moved with the fge... I'm going to have strong beast triceps or die trying
    Congrats on the progress man. Love cgbp as well; it's been a big factor in my tricep development.
    PEScience Representative
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    http://selectprotein.com

  6. Quote Originally Posted by breezy11 View Post
    Congrats on the progress man. Love cgbp as well; it's been a big factor in my tricep development.
    You ever do them with fat gripz or fat gripz extreme?

    Whewwww

  7. Quote Originally Posted by bigla2004 View Post

    You ever do them with fat gripz or fat gripz extreme?

    Whewwww
    I actually haven't used them at all...would like to though.

    Haha I bet.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  8. Quote Originally Posted by breezy11 View Post
    I actually haven't used them at all...would like to though.

    Haha I bet.
    Back a few years ago when I was lifting heavy a lot too I had real strong tris a would always fail close to my chest. Fat gripz have really helped me learn my tricep strength needs a llot of work again. Definitely worth the investment IMO... A few Guys at my gym purchased aafter me and love them.

  9. Quote Originally Posted by bigla2004 View Post

    Back a few years ago when I was lifting heavy a lot too I had real strong tris a would always fail close to my chest. Fat gripz have really helped me learn my tricep strength needs a llot of work again. Definitely worth the investment IMO... A few Guys at my gym purchased aafter me and love them.
    Thanks for the feedback man. I've been curious about them for a while now, and I think you've convinced me to pick some up.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  10. Quote Originally Posted by breezy11 View Post
    Thanks for the feedback man. I've been curious about them for a while now, and I think you've convinced me to pick some up.
    youll have to let me know how they are! The way I saw it is that's one or two supplements for a month and these can really help blast your arms an last forever

  11. Quote Originally Posted by bigla2004 View Post

    youll have to let me know how they are! The way I saw it is that's one or two supplements for a month and these can really help blast your arms an last forever
    Will do brother. That's a good way of looking at it.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  12. Quote Originally Posted by breezy11 View Post

    Will do brother. That's a good way of looking at it.
    X's 2. Great logic!

    I use similar logic when going to the bar. My friends ask if I wanna go and sometimes I think, hmmm $50 on beer or but 5lbs of whey & ALCAR?

    Idk why I didn't use yours before, genius!!!!!!
    Serious Nutrition Solutions Representative

  13. Quote Originally Posted by bigla2004 View Post

    youll have to let me know how they are! The way I saw it is that's one or two supplements for a month and these can really help blast your arms an last forever
    I may have to get some myself.

  14. Quote Originally Posted by jimbuick View Post
    I may have to get some myself.
    Definitely think you should!

    Quote Originally Posted by Distilled Water View Post
    X's 2. Great logic!

    I use similar logic when going to the bar. My friends ask if I wanna go and sometimes I think, hmmm $50 on beer or but 5lbs of whey & ALCAR?

    Idk why I didn't use yours before, genius!!!!!!
    I do the same thing.. like yesterday I wasn't drinking for St Patricks day at all and I saw the new Mass FX black sale reactivated. 25 bucks for 2 bottles.. for something I'd definitely think would be good. That's a few beers, I think yes! And I woke up feeling great because I was sober.

    Quote Originally Posted by breezy11 View Post
    Will do brother. That's a good way of looking at it.
    Thanks... I'm a finance guy at heart. It's easy to find money in the budget. I have a terrible habit of drinking energy drinks. I bought a bunch of Alphamine to have in the morning b/c it'd be cheaper and do my body better lol.

    On a side note, the Defranco pull aparts I did were awesome. My shoulder's feel great today. If I can keep my shoulders feeling healthy, which has been a problem in the past, and continue to regularly bench and overhead press, I foresee scary bench increases. Here we come 405. Here's a video of the 3D Pull Aparts which will become a weekly staple along w/ the Diesel Crew 3 minute shoulder warmup.


  15. I'm a finance guy as well...not a big fan of it though.

    I'll have to try those 3D pull aparts soon. They look great.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  16. Big fan of the fat gripz. I think they are the kind of thing any meat head should have. I put them on pretty much all the DB pressing exercises I do and keep them in constant rotation on other things.

    Also like the band pull aparts by Smitty and DeFranco. Something I use a TON and has really helped my shoulders (and those I work with) from pain in the past.
    PEScience Representative
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  17. Quote Originally Posted by bolt10 View Post
    Big fan of the fat gripz. I think they are the kind of thing any meat head should have. I put them on pretty much all the DB pressing exercises I do and keep them in constant rotation on other things.

    Also like the band pull aparts by Smitty and DeFranco. Something I use a TON and has really helped my shoulders (and those I work with) from pain in the past.
    Welcome to the log bro! Anything else you recommend for shoulder health? If I can keep ohp and benching a couple times a week with the 3d pull aparts and smittys warmup I think I can finally be a beast presser over time!

  18. Just stay diligent with the work even when things get better. I know that whenever things get better and I stop doing what helped problems creep back up...

    Also look into some articles by Cressey on Shoulder issues. Solid stuff.

    Nice log so far by the way.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  19. Great log bud, I'm going to look into that shoulder warmup in a bit. I just started going to an ART doc. Making a big difference to get rid of scar tissue, stretch my muscles etc. a lot of my shoulder issues are from my posture actually which we are fixing ! Good luck bro keep it up.
    Independent

  20. Quote Originally Posted by bolt10 View Post
    Just stay diligent with the work even when things get better. I know that whenever things get better and I stop doing what helped problems creep back up...Also look into some articles by Cressey on Shoulder issues. Solid stuff.Nice log so far by the way.
    Lol I do the same thing with my shoulders. Ill have to stay preventative and ahead of the game even when they feel good. I suspect my issues are because I have uneven rotator cuff strength from when I pitched. My throwing shoulder always feels good and the other I suspect is just weaker in the rotator.Thank for the log compliment too! Im a big PES fan and just ordered some Alphamine for the first time. Hopefully it brings out the final ab details for the summer!

  21. I'm the same way with my knee.

    I should foam roll more often but unless it aches I neglect it. (Which makes it ache, especially after long runs or jumps)

  22. Not sure where the effect is coming from if it is all in my head, a result of training changes, the supplements, or both... but I feel very alpha the last couple days. Just ready to go in and crush my workouts, feeling that I'm going to dominate the weights. Even if it's just a speed or rep day, and I'm not going super heavy, I have some extreme focus and drive.

  23. Quote Originally Posted by bigla2004 View Post
    Not sure where the effect is coming from if it is all in my head, a result of training changes, the supplements, or both... but I feel very alpha the last couple days. Just ready to go in and crush my workouts, feeling that I'm going to dominate the weights. Even if it's just a speed or rep day, and I'm not going super heavy, I have some extreme focus and drive.
    Sounds like Versa-1 to me. My focus, confidence, and drive noticeably improve, and all I want to do is lift. It's a great feeling.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  24. Quote Originally Posted by breezy11 View Post
    Sounds like Versa-1 to me. My focus, confidence, and drive noticeably improve, and all I want to do is lift. It's a great feeling.
    My symptoms exactly and I'm typically rather driven / motivated
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