breaking PRs with formutech endurance!

[mkretz]

just to clarify it was a bicycle not a motorcycle lol...........but anyways, i was able to get on it again today which was awsome! gotta love saving gas money esp when i just spent $100 on food today

chest/tris today

was working out with my cousin so did a decent amount o talking and explaining things since hes starting to get pretty into lifting and bodybuilding so the workout took a while

bench 5x5 working up to 195 for 5 - strength was def. down today, no idea why since yest. was an off day, maybe low on cals yest from all the bike riding and cardio.....

clean - 155 8 sets of 2

barbell incline - havent done this in a while but had a spotter so i said wth haha

4 sets 10-12 drop on last set, also, forced reps on last set of almost every pressing exercise

weighted dips - 4 sets drop to BW on last set

decline db - 4 sets 10-15

DB bench with twist (start neutral twist to regular) amazing contraction with these 3 sets 12-15

fst 7- fly machine

db overhead ext

55x15
60x12
60x10
60x9 drop 40

smith machine cg bench with bands - this helps to really overload the triceps without involving the chest too much since it gets harder at the end of the ROM.
4 sets 10-12 drop on last set

rope press down 4 sets 10-15 drop on last 3!!!

[thetinyguy]

Damn man you got a really good back, dem lats! Nice log man definitely in for this, THIS GUY CAN EAT MORE THAN ANYONE I KNOW HOLY CRAP LOL

[mkretz]

endurance def helped me through another rough one today, no doubt this is helping my stamina..... i dont always notice effects form a product like this but normally i usually just sip plain bcaas when training but this makes quite the difference!!!!

Back!!!

Deadlift - experimenting with sumos........i really like them!!! worked up to 410 for one, still got more in me

315x5
315x5
315x5
325x5
335x5

explosive, banded "speed" squats

195+bands - 8 sets of 2

chin up 5x5 plus 3 forced reps with slow negative on last set - really trying to get bettter at these!!!

bent over row, strict form

125x12x4 drop on last set

t bar row - using 25s for greater ROM, love the contraction using the 25s

100 (4 25s) x 15
100 x 15
125 x 12
135 x 15! drop 100 drop 75 drop 50......good stuff!!!

1 arm db row

60x12
60x12
65x12
70x12

chest supported row

3 sets last 2 were a brutal drop with holding a stretch position between each drop plus forced reps and made sure my partner took the weights off while i was still holding and stretching so it was continuous tension for what seemed like eternity haha

finished off with 3 sets of pulldowns with a few forced reps!! its cool getting forced reps on back day!!!

[mkretz]

Damn man you got a really good back, dem lats! Nice log man definitely in for this, THIS GUY CAN EAT MORE THAN ANYONE I KNOW HOLY CRAP LOL

haha thanks for the kind words man!!! too bad we dotn live closer we gotta train together sumtime some how lol

[thetinyguy]

haha thanks for the kind words man!!! too bad we dotn live closer we gotta train together sumtime some how lol

I know right? well at least we got logs to follow lol

[cswalczakny]

endurance def helped me through another rough one today, no doubt this is helping my stamina..... i dont always notice effects form a product like this but normally i usually just sip plain bcaas when training but this makes quite the difference!!!!

Back!!!

Deadlift - experimenting with sumos........i really like them!!! worked up to 410 for one, still got more in me

315x5
315x5
315x5
325x5
335x5

explosive, banded "speed" squats

195+bands - 8 sets of 2

chin up 5x5 plus 3 forced reps with slow negative on last set - really trying to get bettter at these!!!

bent over row, strict form

125x12x4 drop on last set

t bar row - using 25s for greater ROM, love the contraction using the 25s

100 (4 25s) x 15
100 x 15
125 x 12
135 x 15! drop 100 drop 75 drop 50......good stuff!!!

1 arm db row

60x12
60x12
65x12
70x12

chest supported row

3 sets last 2 were a brutal drop with holding a stretch position between each drop plus forced reps and made sure my partner took the weights off while i was still holding and stretching so it was continuous tension for what seemed like eternity haha

finished off with 3 sets of pulldowns with a few forced reps!! its cool getting forced reps on back day!!!

I love sumo deads man! Great work here brother!

[mkretz]

workouts are taking forever!!! i dunno if its cuz i have partner or what but they are flying by, endurance is doing great!!!

clean 160x8x2

jerk - 165x5x5 170x2x2 180x1x2

banded speed bench - 105 plus bands 8 sets of 3

DB press
45x12
45x10
45x10
45x10 + 2 forced drop 25 +2 forced drop 20 +2 forced reps

cable leaning laterals 4 sets forced reps on last set

strict db laterals ss cable high pull - 3 sets

arnold presses - 3 sets 10-12

DB shrugs - 4 sets 10-20 70-80 lbs

behind the back cable shrugs ss cable curl 4 sets

db twist curl 4 sets drop on last set

cross body hammer curls 4 sets drop on last set

high cable curl 4 sets drop on last set

[cswalczakny]

workouts are taking forever!!! i dunno if its cuz i have partner or what but they are flying by, endurance is doing great!!!

clean 160x8x2

jerk - 165x5x5 170x2x2 180x1x2

banded speed bench - 105 plus bands 8 sets of 3

DB press
45x12
45x10
45x10
45x10 + 2 forced drop 25 +2 forced drop 20 +2 forced reps

cable leaning laterals 4 sets forced reps on last set

strict db laterals ss cable high pull - 3 sets

arnold presses - 3 sets 10-12

DB shrugs - 4 sets 10-20 70-80 lbs

behind the back cable shrugs ss cable curl 4 sets

db twist curl 4 sets drop on last set

cross body hammer curls 4 sets drop on last set

high cable curl 4 sets drop on last set

Kinda wish I had a partner sometimes

[thetinyguy]

Nice job Marty, today was my deep tissue work day. I came back and slept like 5 hours LOL woke up almost with a pump too O.o it works so well man.

[mkretz]

Nice job Marty, today was my deep tissue work day. I came back and slept like 5 hours LOL woke up almost with a pump too O.o it works so well man.

if only i had the cash :-(

[mkretz]

Nice job Marty, today was my deep tissue work day. I came back and slept like 5 hours LOL woke up almost with a pump too O.o it works so well man.

what u have them focus on? everything? lol

[mkretz]

a partner is awsome if they are focused but the workouts do take longer but they can really helpwith the intensity with forced reps

[mkretz]

ok so todays workout was unique to say the least, very early on was great then horrible then awsome haha

front squat- lat few times i tried 265 i couldnt get it....today it went up super easy. so i decided to put on 275...well i added wrong cuz i had a 45 and 2 25s plus 2 10s so i was doing alot more......went down probably couldve faught through but backed out and hurt my wrist bad....felt a snap..... :-( took a break, ended up fighting through it and got a hell of a workout in , luckily it was leg day, not gonna be doing any upper body for a while.

back squat

225x5
245x5
255x5
265x5
265x5

leg ext
4 sets 10-15 double drop on 3 sets

leg press

4 sets double drop on last 2 sets - used rest pause to 20 reps with the heaviest weight then 15 then 15 then 50 (actually did 100 on the last set)

hack squat -

4 sets 10-15 forced reps lat 2 forced and drops on last set

back squat 3 sets to failure with 155 constant tension and forced reps on last two sets!

seated hamstring curls 4 sets 10-15 drop on last 2

lying hamstraing curls - 4 sets 10-15

couldnt do any rdls cuz i cant hold onto anything so i did some cable glute kickbacks and adductor machine

[RegisterJr]

Way to push through!


Sent from my iPhone using my thumbs.

[cswalczakny]

ok so todays workout was unique to say the least, very early on was great then horrible then awsome haha

front squat- lat few times i tried 265 i couldnt get it....today it went up super easy. so i decided to put on 275...well i added wrong cuz i had a 45 and 2 25s plus 2 10s so i was doing alot more......went down probably couldve faught through but backed out and hurt my wrist bad....felt a snap..... :-( took a break, ended up fighting through it and got a hell of a workout in , luckily it was leg day, not gonna be doing any upper body for a while.

back squat

225x5
245x5
255x5
265x5
265x5

leg ext
4 sets 10-15 double drop on 3 sets

leg press

4 sets double drop on last 2 sets - used rest pause to 20 reps with the heaviest weight then 15 then 15 then 50 (actually did 100 on the last set)

hack squat -

4 sets 10-15 forced reps lat 2 forced and drops on last set

back squat 3 sets to failure with 155 constant tension and forced reps on last two sets!

seated hamstring curls 4 sets 10-15 drop on last 2

lying hamstraing curls - 4 sets 10-15

couldnt do any rdls cuz i cant hold onto anything so i did some cable glute kickbacks and adductor machine

Nice squat numbers brother!

[Ballesteri]

Kinda wish I had a partner sometimes

I could B yer partner

[cswalczakny]

I could B yer partner

deal!

[02sixxer]

50mg is more average I think

It depends on each doctor. Mine does 150mg cyp once per week.

[02sixxer]

Loving the log. Keep it up.

[thetinyguy]

what u have them focus on? everything? lol

Pretty much, i did 2 sessions lower body and hips. Now doing a few on upper body then going back, pretty much just alternating.