Taking it to the next degree with SpeedX3 (Sponsored by LeCheeck)

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  1. New Member
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    I'm here!!!!
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    Quote Originally Posted by lilfitprinces View Post
    I'm here!!!!
    Welcome!
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    Pre:
    1.5 scoop SpeedX3
    1 scoop PumpX3

    Intra:
    10g BCAA's
    2.5g Creatine

    Post:
    10g BCAA's w/ friggin' food.

    Lower body stretch----

    TM W/U:
    4x1
    7.5x1
    4x1
    7.5x1
    4x1

    Upper body Stretch---

    1 Giant Super Set----3 sets each, 4 for first two. ----


    Spider Curls (Ez): 70x13, 70x12, x11, 12

    Cable Alternate-Grip-Switching Kickbacks: 25x13, 25x10, 22.5x10, 20x10

    Palm-Down BB 21's: 55x21, 45x21, x21

    Sitting, Overhead, Single-DB Upright Extension (strip set): 70/30/15 x 12/8/6, x10/6/3, 10/7/10

    Standing Cable Curls (upper arms parallel w/ floor--strip sets): 70/60/50/40 x 10/5/5/5, x 8/5/4/4, 60/50/40/30 x 10/7/6/7 (slow w/ half pause)

    Cable-Rope Push-Downs: 130/100x8/5, 100x11, 100/60x 10/8

    Yoga Stretches-----

    ____________

    Holy cow that extra half scoop of SpeedX3 threw me into overdrive. On my second sprint I thought my heart was going to jump out of my chest and normally 7.5mph is nothing to me. I'm definitely going to hit some PR's this upcoming week!
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    Crazy how much more just a little add of the product will change your workout isn't it ?
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    Quote Originally Posted by Marms View Post
    Crazy how much more just a little add of the product will change your workout isn't it ?
    It's no joke! I was a sweat machine today with 1.5s!
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  6. New Member
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    Quote Originally Posted by RegisterJr View Post
    It's no joke! I was a sweat machine today with 1.5s!
    Me too! Like I ran thru the sprinklers! Lol
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    Bulk: Week 1 Day 1
    06/03/13

    Legs/Low Back

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Crystal Light Berry
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    10g BCAA's w/ Crystal Light Berry
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT

    (Total macros and calories will be posted at the end of today or before training tomorrow.)

    Workout (0430-

    Lower body stretches---

    Treadmill warmup:
    4x1, 7.5x1, 4x1, 7.5x1, 4x2

    Full body stretches---

    *WO recorded on Jefit. One super set with 60-90 sec breaks between each set. Swapping conventional dead lifts with Romanian dead lifts after the 5th set of squats.*

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    Yoga stretches---

    I had amazing pump and energy today. My legs aren't up to par with my upper body yet, but they are coming along well (too many years of skipping leg-day), and were tight and vascular as heck.

    Even with the increase in SpeedX3 I still don't get a crash. I MAY attempt 2 scoops before the log is over just to see...
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    I would say make sure you have plenty to do and take it early if you try 2 scoops.
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    6/4/13
    Chest + Core

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Crystal Light Berry
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    10g BCAA's w/ Crystal Light Berry
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT
    ________

    Lower body stretches--

    W/U TreadMill-
    3.7x1, 7.5x1, 4x1, 7.5x1, 4x1
    (Holy squat DOMs)

    Upper body stretches--

    **Jefit WO, only breaking to go from one ex to another.

    Treated as one super set, only 3 sets on core and 5 on the chest ex's. The extra recoded set for DB presses and core is dropping weight. 0=BW, obviously. **
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    I hit recent PR's on presses, I think. I haven't tried to lift heavy since starting P90X, and really not since last November in DB's.

    I got a little tired around lunch today, but I woke up at 0200 and couldn't go back to bed. I really miss that extra hour and a half sleep.

    Total cals for today if I don't do a dessert:

    2531 (I'll make up for it guaranteed)
    39% p/49c/19f

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    Cals yesterday were 2713-
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    6/5/13
    Biceps/Triceps

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Pomegranate Vitamin Water
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT
    ________

    Lower body stretches--

    W/U TreadMill-
    4x3 (legs too sore to sprint)

    Upper body stretches--

    One large Super-set:
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    PR's:
    Reverse skull: set 1,
    Spider Curls: set 1,

    Final set, if the weight was dropped from set 4, was done with a 2sec squeeze and a 3s neg.

    Today's cals: 3174*
    %: 37p/39c/24f
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    ** this will probably change. I will probably have 6oz chicken instead of 4, and maybe some cheese over my green beans.


    Update pics. No pump, and extremely bloated:

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    6-6-13
    Shoulders/Core

    Weight: 184.4

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Water
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT

    ______
    Lower body stretches----

    Treadmill W/U
    4mphx3min
    (again, going easy on the legs while i have DOMs. Don't want them to be tiny)

    Upper body stretches----

    NOTES:
    ***Jefit programmed WO. 1 super set; approx 00:45 between each set in each SS, then 00:60 in between the start of the next SS. I think my goal today was initially 8 reps to failure, but the cable machine I used maxed at 150 and I didn't know where to start with super setting all these. It will take me a while to get it down. PR's on everything at some point, except for Arnold's and the shoulder presses. Weak on those recently...
    The bench wasn't set back as much as the picture shows. I believe it was two notches back from upright. **

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    Eats coming after I plan dinner.

    Video of pump coming tomorrow!
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    06/07/13
    Upper and Lower Back

    Weight: 183.8

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3

    ______

    Lower body stretches----

    Treadmill W/U:
    4, 7.5, 4, 7.5, 4x2

    Upper body stretches ---

    Jefit WO:

    The plan was one SS, each set being:
    Behind the head pull-ups, deads, chins, deads, Lawnmowers. That's how I did it, but Jefit screwed the log up and merged them, leaving one set all alone. The line set is my first dead set. I skipped the last set of deads because I was out of time. Pulls/chins were done dropping weight as I fatigued.

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    Yoga stretches + 40 push-ups.

    VIDEO:

    My first and second sets of chins and my second and third sets of dead lifts.

    http://www.youtube.com/watch?v=uobvzEd5Ms0

    Shaky post-WO pic:

    Name:  ImageUploadedByTapatalk1370623461.738971.jpg
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    Attached Images Attached Images  
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  13. Elite Member
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    Nice updates,solid log.
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    Quote Originally Posted by Marms View Post
    Nice updates,solid log.
    Thanks bro!
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    I will be skipping my workout today, and possibly next Saturday too. While I try to put on weight I probably shouldn't workout every muscle group twice a week. Besides, I am sore all over. Fortunately for me, my wife Is awesome and let me have her gift certificate for an hour massage today.

    1scoop PumpX3 down, and later it's swimming and yard-work-cardio mixed with a beer-curl or two. Calories will stay low regardless and I will hit 220 in proteins. No Cheetos until I can figure out EXACTLY how many calories I can consume to bulk without getting fat again.

    Breakfast:
    Name:  ImageUploadedByTapatalk1370699369.697574.jpg
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    Its not easy being cheesy
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    06/10/13
    Legs/Rack Pulls/Core

    Weight: 185.6
    (Was 181.8 yesterday. This is all sodium gains from Olive Garden)

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x1, 4.2x2

    More lower body stretches---

    JeFit WO. Again, one large super set:

    Name:  ImageUploadedByTapatalk1370889802.361276.jpg
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    __________

    I sweat my butt off this morning. Bad calories or whatever, my PWO's carried me through my workout. I am pleased with my leg presses, but I definitely want to add a few hundred pounds to that. Rack-Pulls felt great for my first time trying them but I bet I could beat that by a lot with straps. I need to get some...

    I probably won't post eats until tomorrow. My wife made a comment that I spend a lot of time planning, making, and tracking my food, so I'll add dinner cals in the AM. I prepare my lunches on Sunday, so every day at this time I will be at 1736 calories, 195p/115c/50f, and will destroy some carbs for dinner.
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  18. Elite Member
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    Too many breadsticks
  19. Elite Member
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    Quote Originally Posted by Marms View Post
    Too many breadsticks
    Exactly!
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  20. Elite Member
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    Quote Originally Posted by RegisterJr View Post
    Exactly!
    Been there done that !!
  21. Elite Member
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    06/11/13

    Shoulders/Triceps

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4, 7.5, 4, 7.5, 4

    Upper body stretches---

    WO, 1 superset:

    Name:  ImageUploadedByTapatalk1370980936.434588.jpg
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    Yoga stretches---

    NOTEs:
    a) Delt destroyers were done with sets 1+2, 3+4, 5+6 as individual sets.
    _________________

    Unfortunately I can see some tub bottom. Thinking about doing a two-scoop workout on Saturday...
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  22. Elite Member
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    DO it 2 it lol
  23. Elite Member
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    6/12/13
    Back/Biceps

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4, 4.2x2

    Upper body stretches---

    WO, 1 superset:

    Name:  ImageUploadedByTapatalk1371066745.045915.jpg
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    Yoga stretches---

    NOTEs:
    a) I didn't sprint today because I have major pain in my left hamstring where it meets the glute. The massage therapist drive her knee deep! She also said I don't stretch enough.
    I thought I was stretching A LOT

    b) One arm rows are recording plates only. I have no clue how much of the 45# bar is actually used.

    c) After the final set I did 5 BTH pull-ups, 0 weight, right before yoga stretches.

    d) It shows so many pull-up sets because I drop weight as I can't complete a full rep all the way through BW.
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  24. Elite Member
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    Very consistent my man, nice work !
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    6/13/13
    Chest/Core

    Weight: 181.2 *see note*

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    FORGOT MY WATER BOTTLE


    Post:
    -1 scoop OxyELITE PROtein Vanilla
    -2.5g Creatine Mono


    NOON:
    2 PR-XT w/ meal 3

    2-3pm:
    2 PR-XT, post snack
    _________________

    Lower body stretches---

    Treadmill W/U:
    4, 7.5, 4

    Upper body stretches---

    WO, 1 superset:

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    Yoga stretches--- ( not many today)
    ____________

    NOTEs:
    a) I did various crunches between decline presses and deads. My plans were to do 6 sets each on lifts and 4 each on core, but I didn't.

    I skipped dinner AND forgot my intranet BCAA's. I just didn't have it today. I will be repeating these exercises Saturday. I may switch to DB, but we'll see.

    b) OH! I did do two sets of ladder push-ups. 4 levels each set, to failure. I didn't count but I got a great pump from it. Thanks @wasme! Lemme know if you have more!
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    06/14/13
    Shoulders/Triceps

    Weight: 183.2

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4, 7.5, 4

    Upper Body Stretches---
    __
    WO
    1 large superset :

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    __
    Notes:
    a) Last set of tri extensions was in a flat bench. My decline was taken.

    b) I had to drop from 10's to 5's on 2nd set six-ways. Can't keep up with @drewsicle3210 on this one!

    c) The leaning cable tri ext was done alternating my palm fwd and backward, and that's not actual weight. I *believe* 25= 40-50#

    d) I went and did one more set on the overheads because they felt great. I know it looks like I was stopping at 10 on most of my sets, but I was hitting failure. I was shaky at 7-8 reps.
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  27. Professional Member
    drewsicle3210's Avatar
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    Nice job bro!!!
    I don't log into Swoldiers near enough.
  28. Elite Member
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    Quote Originally Posted by drewsicle3210 View Post
    Nice job bro!!!
    I don't log into Swoldiers near enough.
    Fix that!
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  29. New Member
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    Quote Originally Posted by drewsicle3210 View Post
    Nice job bro!!!
    I don't log into Swoldiers near enough.
    Why the heck not???!!!!!
    Lecheek Nutrition
  30. Elite Member
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    06/17/13
    Legs/Upper Back

    Weight: 181.2

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4, 4.2

    Upper Body Stretches---
    __
    WO
    1 large superset :

    Name:  ImageUploadedByTapatalk1371500318.453747.jpg
Views: 21
Size:  67.6 KB
    __
    Notes:

    a) The squats merged again. I did Stretchers, Squats, Overheads, Squats, Pulldowns... Repeat.

    b) PR on squats! Jefit tells me my 1RM is 425

    c) I am starving!!
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  31. Elite Member
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    06/18/13
    Chest/Core

    Weight: 183.0

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4, 7.5, 4

    Upper Body Stretches---
    __
    WO
    1 large superset :

    Name:  ImageUploadedByTapatalk1371565585.228445.jpg
Views: 20
Size:  58.0 KB
    __
    Notes:

    a) I added two extra DB presses after my supers-sets were finished, and also did some core exercises, including weighted decline crunches, side raises, and a couple that I don't know the names of that I learned from P90X.
    FINAFLEX REP
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  32. Elite Member
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    Quote Originally Posted by drewsicle3210 View Post
    Nice job bro!!!
    I don't log into Swoldiers near enough.
    Quote Originally Posted by RegisterJr View Post
    Fix that!
    Quote Originally Posted by lilfitprincess View Post
    Why the heck not???!!!!!
    Guilty as well
  33. Elite Member
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    06/19/13
    Shoulders/Low Back

    Weight: 182.2

    Pre:
    -2x PR XT

    - 2 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    Noon:
    2 PR-XT w/ meal 3

    2-3pm:
    2 PR-XT, post meal 4
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x :30 *LOL*

    Upper Body Stretches---
    __
    WO
    1 large superset :

    Name:  ImageUploadedByTapatalk1371685088.392718.jpg
Views: 16
Size:  66.1 KB
    __
    Notes:

    a) My DOMs from legs Monday made me weak as heck on dead lifts. I figured the way things were going I'd hit PR's on deads today. Especially with 2 scoops SpeedX3.

    b) Speaking of SpeedX3, HOLY FRICKIN' TWO SCOOPS!! Next time I need to bring a beach towel. I was DRENCHED!!
    I should have done 2s on a leg day when I'm fresh. Lol

    c) My calories have consistently been 34-3500 all week.
    240-260p/190-220c/60-70f
    I will probably deficit huge this weekend if I'm not too active. I look sodium-bloated, but I'm on the low end of my weight spectrum.
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  34. Elite Member
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    HAHAHA yes you made it through a 2 scooper
  35. Elite Member
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    06/20/13
    Upper Back/Core

    Weight: 184

    Pre:
    -2x PR XT

    - 1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    Noon:
    2 PR-XT w/ meal 3

    2-3pm:
    2 PR-XT, post meal 4
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x2

    Upper Body Stretches---
    __
    WO @ 0430
    1 large superset :

    Cable Seated Row 238 1RN
    Set 1 : 120x12
    Set 2 : 170x12
    Set 3 : 170x12
    Set 4 : 170x10
    |

    BB Shovels 64.5 1RM
    Set 1 : 45x11
    Set 2 : 45x13
    Set 3 : 45x10
    Set 4 : 0x0
    Set 5 : 50x8
    |

    Weighted Chins 51 1RM(BS)
    Set 1 : 45x4
    Set 2 : 35x3
    Set 3 : 25x2
    Set 4 : 10x2
    Set 5 : 0x2

    Set 6 : 35x4
    Set 7 : 25x3
    Set 8 : 10x3
    Set 9 : 0x3

    Set 10 : 35x3
    Set 11 : 25x2
    Set 12 : 10x3
    Set 13 : 0x3

    Set 14 : 35x3
    Set 15 : 25x2
    Set 16 : 10x2
    Set 17 : 0x2
    |

    Cable Crunch 182 1RM
    Set 1 : 130x12
    Set 2 : 110x15
    Set 3 : 100x15
    Set 4 : 100x12
    |

    Leverage High Row 405.33 1RM
    Set 1 : 270x12
    Set 2 : 320x8
    Set 3 : 270x11
    Set 4 : 270x10
    |

    Decline Weighted Twist 45.83
    Set 1 : 25x25
    **No decline bench available to continue**
    VVV
    Plate Twist 55.83 1RM
    Set 1 : 25x35
    Set 2 : 25x36
    Set 3 : 25x37

    -------
    Notes:
    a) It's getting harder and harder to do screen grabs on my iPhone. The off button pretty much doesn't work. I found a way to copy the exercises on the phone so I'll probably start doing that instead.

    b) Today's WO went perfect, FTMP. I don't believe I hit any PR's, but my back took a beating yesterday too. I feel I hit failure and burned some calories!
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  36. Elite Member
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    06/21/13
    Shoulders/Biceps/Triceps

    Weight: 182.4

    Pre:
    -2x PR XT

    - 1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    Noon:
    2 PR-XT w/ meal 3

    2-3pm:
    2 PR-XT, post meal 4
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x2min

    Upper Body Stretches---


    Workout Log, one super-set:

    Military Press Behind Neck
    Set 1 : 115x12
    Set 2 : 135x11
    Set 3 : 155x9
    Set 4 : 155x7
    Set 5 : 135x3
    Set 5 drop : 95x8
    |

    Spider Curl
    Set 1 : 80x14
    Set 2 : 90x10
    Set 3 : 80x11
    Set 4 : 80x12
    |

    Reverse Grip Skullcrusher
    Set 1 : 70x12
    Set 2 : 80x9
    Set 3 : 70x10
    Set 4 : 70x10
    |

    Standing Low Pulley Deltoid Raise
    Set 1 : 40x7
    Set 2 : 30x10
    Set 3 : 40x7
    Set 4 : 30x11
    |

    Overhead Cable Curl

    *SET 1---
    Set 1 : 80x8
    Set 2 : 70x4
    Set 3 : 60x8
    Set 4 : 50x6
    Set 5 : 40x7

    *SET 2---
    Set 6 : 80x7
    Set 7 : 70x5
    Set 8 : 60x4
    Set 9 : 50x4
    Set 10 : 40x6

    *SET 3---
    Set 11 : 80x6
    Set 12 : 70x5
    Set 13 : 60x4
    Set 14 : 50x5
    Set 15 : 40x8

    *SET 4---
    Set 16 : 70x7
    Set 17 : 60x4
    Set 18 : 50x5
    Set 19 : 40x6
    Set 20 : 30x11
    |

    Tricep Dumbbell Kickback
    Set 1 : 40x13
    Set 2 : 40x10
    Set 3 : 40x10
    Set 4 : 35x11
    |
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  37. Elite Member
    RegisterJr's Avatar
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    5'10"  197 lbs.
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    Pre:
    -2x PR XT

    - 1+ scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water

    Barbell Deadlift 357.5
    Set 1 : 225x3
    Set 2 : 275x8
    Set 3 : 325x3
    Set 4 : 295x4
    Set 5 : 275x6
    Set 6 : 225x10
    |
    Weighted BTH Pull-Ups N/A
    Set 1 : 0x8
    Set 2 : 0x8
    Set 3 : 0x6
    |
    Weighted Chins 39.67

    Set 1 : 0x10
    Set 2 : 35x4
    Set 3 : 0x4
    |

    I used up the last of the Speed X3 this morning. This is by far the best stuff I've tried as of yet. I'm thankful I still have a week (or more) of PumpX3 so I'm going to continue to log that here with a review to come this week. I will be purchasing some more of both after I use up what I have left of various samples/freebies.
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  38. Elite Member
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    Try to see how effective the PumpX3 is over the next week if you just take it solo.
  39. Elite Member
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    Quote Originally Posted by Marms View Post
    Try to see how effective the PumpX3 is over the next week if you just take it solo.
    Word!
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  40. Elite Member
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    06/24/13
    Chest/Core

    Weight: 183

    Pre:
    -2x PR XT

    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    Noon:
    2 PR-XT w/ meal 3

    2 pm:
    2 PR-XT, post meal 4
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x2min

    Upper Body Stretches---

    Workout Log, one super-set:

    Barbell Incline Bench Press 285
    Set 1 : 225x8
    Set 2 : 195x9
    Set 3 : 185x11
    Set 4 : 185x11
    |
    Around the Worlds 21.5 Set 1 : 15x13
    Set 2 : 15x12
    Set 3 : 15x10
    Set 4 : 15x7
    |
    Weighted Hanging Knee Raise 28
    Set 1 : 20x12
    Set 2 : 20x10
    Set 3 : 20x10
    Set 4 : 20x12
    |
    Barbell Bench Press 285 Set 1 : 225x8
    Set 2 : 195x10
    Set 3 : 185x12
    Set 4 : 185x11
    Set 5 : 135x19
    |
    Plate Twist 78.17
    Set 1 : 35x37
    Set 2 : 35x22
    Set 3 : 25x14
    Set 4 : 35x12
    Set 5 : 25x15
    Set 6 : 25x37
    |
    Cable Cross Over 98
    Set 1 : 70x12
    Set 2 : 70x12
    Set 3 : 70x11
    Set 4 : 70x9
    |
    Notes:

    Overall, the workout felt great. Great squeeze and pump on my chest. I have no clue why I've been so weak though. I guess I have to re-build back to 300# on bench.

    PumpX3 came through big time on the solo today. I felt energized the whole time and wished I had extra time to do one more round.

    Good. Lord. I am hungry. Sitting at 2200 cals right now and will end the day between 32-3400. This weekend I was at 2500'ish and being very active in the yard.
    FINAFLEX REP
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