Finaflex keeps Mkretz in growth mode with BCAA+SAA!!

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  1. soooo my bench was down today for some reason, and yest was an off day....i have a pretty good idea though, i rode my bike around 20 miles and also cut my grandparents HUGE lawn with a push mower, like 2.5 hours of straight cuttin!....thought i took in a enough cals but maybe not, my tris and chest were a little tight maybe form the riding and mowing.....anyways

    last week i did 225 easy so i thought id go for 235...no go

    pause bench

    165x5x5 170x5 125x15

    clean - these felt good today even with all the riding
    155x2x8 160x2x1 165x2x1

    incline db pres - set sum prs here....weird right lol.....longer rests might be why (seen my buddy so was talking with him even though i hate talking in the gym, i knew he'd spot me haha)

    55x10
    55x10
    60x8
    65x8 pr + 2
    70x6 pr + 2

    Barbell Decline - short rests

    145x12
    145x9
    125x15
    125x12

    bw dips - real slow negative, did it on an assisted machine so when i failed i did a "drop set" on the last 2 sets - 4 sets total

    btw i had a pre wo meal which i usually dont, if anything its usually just a protein shake so i didnt start sippin the BCAAs till about now....funny enough, felt alot better prolly 30 min afte ri started taking them,placebo? i dunno but i liked it

    reverse grip smith bench- shot rests 115 3 sets 10-12

    bent over cable fly - fst 7

    then db pullovers 55lb 10-12

    skull crushers - way weaker on these,i think this supports my tired triceps hypothesis

    50 lb 4 sets 10-15 drop on last set plus presses and CG pushups on knees to failure

    standing db overhead - alot harder than seated - 45lb 10-15 drop on last 2 sets

    1 arm rev grip pushdown 3 sets 10-12 with forced reps on last set


    lying with handles around ankles low ab crunches (laying on floor) - i love these just hard to get a cable station sumtimes 5 sets 10-15 drop on last set

    decline bench crunches,strict with squezes, 5 sets short rests 10-15 reps


  2. damn that's a lot of cutting haha. don't sweat it bro, come back stronger next time
    1300 pound club, 1400 in site
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  3. How long are your sessions typicaly?
    E-Pharm Rep... PM me with any questions or concerns

  4. Quote Originally Posted by 3clipseGT View Post
    How long are your sessions typicaly?

    1.5-2 hours.....leg days are prolly the longest cuz i take long rests between my 5x5

  5. today was a solid back workout, very focused and got some good contractions. Really enjoyed the tbar machine, didnt think i would but i get really goood contractions (not really a machine just a fixed bar)

    DL - 445x1 PR!!!!

    325x5
    335x5
    345x5
    355x5
    365x5 PR
    cluster set 380x1x5
    225x15 RP to 25!

    SPeed box squat with chains
    155+chains 12x2

    pendlay row
    135x10x5 - form is getting better, got a good pump goin in the lats and upper back so it must be gettin better!

    assisted pull up
    weight between 8+10 - 50 total reps around 6 sets total i believe

    t bar machine
    4 sets 10-12 double drop on last set

    1 arm DB row
    80x15 - felt soo easy so i decided to work the ego a little
    100x12 - form was decent
    100x12
    110x10

    lat pull down 3 sets 10-12

    did sum oblique rope crunches and some bicycles as well....felt real good, and then did some sprints after!
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  6. Quote Originally Posted by mkretz View Post
    1.5-2 hours.....leg days are prolly the longest cuz i take long rests between my 5x5
    Thats what i figured. Yea leg days can take forever it seems but there is nothing like a good leg thrashing.
    E-Pharm Rep... PM me with any questions or concerns

  7. Quote Originally Posted by 3clipseGT View Post
    Thats what i figured. Yea leg days can take forever it seems but there is nothing like a good leg thrashing.
    no doubt! there is no bettter feeling after a killer leg workout, the sense of accomplishment is amazing although it fades the next day when everything is hard lol

  8. Quote Originally Posted by mkretz View Post

    no doubt! there is no bettter feeling after a killer leg workout, the sense of accomplishment is amazing although it fades the next day when everything is hard lol
    It's kind of like binge eating....its awesome while ur doing it but later on you think to yourself "Self.....WTF WERE U THINKING!?"
    Use Code Montego15 for 15% off at milehighkratom.com

  9. Quote Originally Posted by Montego1 View Post

    It's kind of like binge eating....its awesome while ur doing it but later on you think to yourself "Self.....WTF WERE U THINKING!?"
    that's a nice comparison.....so true
    OLYMPUS UK REP

  10. awesome deadlift PR
    1300 pound club, 1400 in site

  11. Quote Originally Posted by cumminslifter View Post
    awesome deadlift PR
    Thanks man hopin to pull 455 next week!!! Justt looks so much more badass with that extra quarter on each side

  12. Quote Originally Posted by mkretz View Post
    Thanks man hopin to pull 455 next week!!! Justt looks so much more badass with that extra quarter on each side
    that's for sure, im working on a measly 285 5x5 =( feelsbadman
    1300 pound club, 1400 in site

  13. Quote Originally Posted by Montego1 View Post
    It's kind of like binge eating....its awesome while ur doing it but later on you think to yourself "Self.....WTF WERE U THINKING!?"
    Gosh thats so true! Lol
    E-Pharm Rep... PM me with any questions or concerns

  14. Quote Originally Posted by cumminslifter View Post
    that's for sure, im working on a measly 285 5x5 =( feelsbadman
    youll get there....how old are you? you are also a lot taller than me which doesn't help

  15. off day today still did cardio and abs!! havent really focused on abs in who knows how long...still not that happy about the workout, i dunno what it is about abs but i jsut never dial it in lately...still alot of voulme though so hopefully that will do something.

    hanging leg raises to knee raises 5 sets 10-12

    ab coaster to the side - dont hate on the ab coaster,i was getting sum good contractions

    suitcase carry - 65 lbs x 4

    feet elevated side planks - 4 each side 1 minute at a time

    decline bench russian twist ss ball crunch ss plank on ball - 3 sets

    explosive cable twist - 4 sets of 15

  16. Quote Originally Posted by mkretz View Post
    off day today still did cardio and abs!! havent really focused on abs in who knows how long...still not that happy about the workout, i dunno what it is about abs but i jsut never dial it in lately...still alot of voulme though so hopefully that will do something.

    hanging leg raises to knee raises 5 sets 10-12

    ab coaster to the side - dont hate on the ab coaster,i was getting sum good contractions

    suitcase carry - 65 lbs x 4

    feet elevated side planks - 4 each side 1 minute at a time

    decline bench russian twist ss ball crunch ss plank on ball - 3 sets

    explosive cable twist - 4 sets of 15
    Good volume man. I normally concentrate on two exercises during ab work. At the end of workout ill do cable crunches and hanging leg raises or ill do weighted oblique crunches and either weighted decline situps or weighted knee raises. If I hit all the ab areas it doesn't seem like I get as much work on each part. Its just a personal preferance though.
    Use Code Montego15 for 15% off at milehighkratom.com

  17. Oh and I do them supersetted with about 45 seconds of rest between sets. Just have to think of abs like any other bodypart as far as training goes.
    Use Code Montego15 for 15% off at milehighkratom.com

  18. Quote Originally Posted by mkretz View Post
    youll get there....how old are you? you are also a lot taller than me which doesn't help
    ya having long limbs definitely dosent help in bodybuilding lol. but no excuses
    1300 pound club, 1400 in site

  19. Quote Originally Posted by cumminslifter View Post
    ya having long limbs definitely dosent help in bodybuilding lol. but no excuses
    Ive been blessed with T-Rex arms and still cant bench for crap! Lol
    E-Pharm Rep... PM me with any questions or concerns

  20. Quote Originally Posted by 3clipseGT View Post
    Ive been blessed with T-Rex arms and still cant bench for crap! Lol
    haha, what you bench?
    1300 pound club, 1400 in site

  21. long arms and short legs = great DL

  22. pretty solid shoulder/bi workout today

    clean- 155x2x8
    160x2x1
    165x2x2
    170x2x1

    jerk - 165x2x8 175x2x2 - real solid felt real goood

    Speed bench - with chains
    115+chains `12 sets of 3

    db lateral raise ss DB shoulder press 4 sets 10-12 on all.......used 20s for last set of raises which is a pr

    smith behind the head presses

    115x10
    115x8
    105x12
    105x12 drop 85 drop 65

    front raise 3 sets 10-12 20lb - alternate once fatigued

    face pull - 4 sets 10-12 drop on last set

    reverse fly machine 4 sets 10-15 drop on last set

    barbell curl
    50x10
    50x10
    50x10
    60x6+4 dop 40 x10 drop 30x10

    standing hammer curl 25x12x4 - alternating once fatigued

    1 arm rev. preacher db curl 17.5 db 4 sets - right arm is wayy weaker so did forced reps with it

    seated incline machine 4 sets 10-12 drop on last set

  23. Quote Originally Posted by 3clipseGT View Post
    Ive been blessed with T-Rex arms and still cant bench for crap! Lol

  24. Wierd day today.......my car got hit by a truck just sitting in my driveway so had to leave work and deal with that most of the day which really messed up my mind....i eventually just said screw it and went to the gym lol, but had people calling me about it while i was lifting which sucked but was still able to stay focused throughout the workout, INTENSE!

    Squat - 335x1 - went for 345 but didnt get it :-(
    245x5
    245x5
    255x5
    265x5
    265x5
    cluster set - 280 5 sets of 1 - this was really solid did 2 on the last set
    155x10 drop 135x12 - failure :-)

    front squat
    175x5
    185x5
    185x5
    195x5
    195x4 :-(
    135x15 a few short rests

    speed DL
    275 10 sets of 2

    LEg ext - pre exhaust! - the pup i got from these was soo intense today
    4 sets 10-15 double drop on last set

    hack squat
    120x15
    130x12
    130x12
    140x8 RP to 12 drop 90 drop 70 drop 50!!! triple drop baby!

    leg press machine
    4 sets 15-20 double drop on last set - constant tension throughout

    1 leg smith squat 4 sets 10-15 constant tension 85lbs drop to 65 on last set

    glute bridge - these felt real good today

    255x10
    265x10
    285x10
    285x10 with a 10 second hold on the last rep

    RDL
    205x8
    215x8
    215x8
    225x6
    225x7 - glute bridges kinda tore up my hammies too i think lol

    seated leg curl 4 sets 10-12 double drop on last set!

    preworkout protein shake - BCAA+SAA about an hour or s through and a lot of food now lol.........not looking forward to how my body will feel tomorrw but right now i feel invinsible lol

  25. sucks to hear about your car. you have more volume than ive ever seen
    1300 pound club, 1400 in site
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