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

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  1. 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!
    Not a rep but a fan of Finaflex.


  2. 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:

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    Attached Images Attached Images  
    Not a rep but a fan of Finaflex.
    •   
       


  3. Nice updates,solid log.
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  4. Quote Originally Posted by Marms View Post
    Nice updates,solid log.
    Thanks bro!
    Not a rep but a fan of Finaflex.

  5. 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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    Not a rep but a fan of Finaflex.
    •   
       


  6. Its not easy being cheesy
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  7. 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:

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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.
    Not a rep but a fan of Finaflex.

  8. Too many breadsticks
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  9. Quote Originally Posted by Marms View Post
    Too many breadsticks
    Exactly!
    Not a rep but a fan of Finaflex.

  10. Quote Originally Posted by RegisterJr View Post
    Exactly!
    Been there done that !!
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  11. 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...
    Not a rep but a fan of Finaflex.

  12. DO it 2 it lol
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  13. 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.
    Not a rep but a fan of Finaflex.

  14. Very consistent my man, nice work !
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  15. 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!
    Not a rep but a fan of Finaflex.

  16. 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.
    Not a rep but a fan of Finaflex.

  17. Nice job bro!!!
    I don't log into Swoldiers near enough.

  18. Quote Originally Posted by drewsicle3210 View Post
    Nice job bro!!!
    I don't log into Swoldiers near enough.
    Fix that!
    Not a rep but a fan of Finaflex.

  19. Quote Originally Posted by drewsicle3210 View Post
    Nice job bro!!!
    I don't log into Swoldiers near enough.
    Why the heck not???!!!!!
    Lecheek Nutrition

  20. 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 :

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    __
    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!!
    Not a rep but a fan of Finaflex.

  21. 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
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    __
    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.
    Not a rep but a fan of Finaflex.

  22. 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
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  23. 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 :

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    __
    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.
    Not a rep but a fan of Finaflex.

  24. HAHAHA yes you made it through a 2 scooper
    Vein Nutrition Forum Rep
    https://www.veinnutrition.com/ CODE: marms10
    IG-veinnutrition give us a follow

  25. 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!
    Not a rep but a fan of Finaflex.
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