Summer Time Ripped With SUPP-D

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  1. Today was chest and Everything was 4 sets. I am still on one slightly rounded scoop and it works just great, no need to use anymore. It provides the perfect amount of energy for me.

    Flat DB press with twist
    85x12
    95x10
    95x9
    100x8

    Incline BB press
    205x10 for all sets

    Flat BB press-ss-feet elevated stretch push-ups( hands are elevated on handles which allows your chest to go further down)
    185x15-ss-15 reps
    225x8 for last 3 sets-ss-10 reps

    Incline DB hammer grip press(keeping your elbows tucked into your sides)-ss-same stretch push-ups as above but feet on an exercise ball instead of stable bench
    55's x 10-ss-10 reps

    Chest was pumped up nice and super defined! I look forward to working out with Supp-d just cause it gets you in that zone! I woke up at 5am with one of my boys and couldn't go back to bed cause I was too excited to slam the Supp-d and start my workout!


  2. Db's ftw!
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  3. Shoulders for today
    Everything was 4 sets

    Seated BB shoulder press-ss-low incline rear delt raises
    155x10-ss-10lb DB's x 25
    DB heavy lateral swings
    55x15
    DB hang and swings
    55x12
    Seat lat raises(super strict)
    25's x 12
    6 ways
    10's x 8
    Standing BB over and backs
    95x8
    Standing super wide BB front presses
    65x8

    Shoulders were tired but not defined and pumped as I'd like so I probably will be switching up my shoulder workout next week.

  4. Today as back and it was a hell of a workout?
    Everything was four sets except for deadlifts.

    Meadows rows
    90x8

    1 arm BB rows
    90x12

    1 arm DB rows
    100x10
    110x8
    120x8
    120x8
    The two sets of 120's at the end was a new PR! Lately just my last set is 120's!

    Wide grip pull-ups-ss-DB shrugs with 3 sec pause at top
    10-ss-75's x 10

    Hammer grip pull-ups-ss-BB shrugs with 3 sec pause at top
    12-ss-135x15

    Inverted wide grip row-ss-DB pullovers
    10-ss-55's x 10

    Incline bench rows
    25's x 15 - I would do 15 reps and then count 15 sec and then start the next set. Non stop fun!
    Reverse hypers
    15 reps per set then count 15 sec and then start the next set

    Hyper ext
    Same as reverse hypers

    Deadlifts
    225x8
    6 sets of 275x6 reps with 20 sec rests in between Sweating a little bit there.

  5. Grats on the pr, I love when I can skip what used to be "working sets" cuz I'm getting stronger. Onwards!
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  6. Ok first things first, i absolutely love this pre w/o, it is my favorite I've ever taken right now! Today was legs and I did something different that I do every once in a while. I take all my lifts and drop the weight and all negatives are 5 sec. and did 4 sets of everything.
    Workout went like this

    Lying leg curl
    90x8

    Leg ext
    90x15

    Squat
    135x8

    Hack squat
    135x8

    BB stiff deads
    135x12

    Then I did two sets of front squats, ass to floor with 5 sec negatives
    135x8

    Legs were burning like crazy and super pumped! I like switching up workouts often, makes everything more fun.

  7. Ok today was arms and boy I got a good pump from this one! All sets are very slow and controlled with most of my negatives at 3 sec. Everything was 4 sets.

    Incline hammer curls-ss-bench dips with feet on exercise ball
    35's x 12-ss-20 reps I did these with no rest in between sets

    Preacher curls-ss-body weight dips
    90x12-ss-12 reps

    BB curls-ss-reverse grip ez bar overhead tricep ext
    95x10-ss-75x10 I did these with no rest in between sets

    Seated DB curls-ss-1 arm DB over head ext.
    25's x 12-ss-25's x 10 I did these with no rest in between sets

    Big triple set Incline DB spider curls-ss-ez bar close grip press(lower the bar to your chin, it hits those tri's way harder)-ss-ez bar reverse grip curls
    25's x 12-ss-75x12-ss-75x10

    Arms were SWOLE baby!

  8. Today was chest
    Everything was 4 sets

    Flat DB twist and press
    85's x 10

    Incline BB press
    185x12

    Flat BB press-ss-feet elevated push-up
    135x25-ss-15
    185x14-ss-12
    225x5-ss-10
    205x10-ss-10

    Incline DB hammer press(keeping elbows tight to sides)-ss-same push-up as before but feet on exercise ball instead of bench
    55's x 8-ss-10

    Then I did 1 set of flat BB bench-135x25

    Then 1 set of DB press on an exercise ball-55's x 12

    Chest was nice and pumped! I wanted to keep going but my triceps were telling me no!

  9. I'm sure they were!
    Life's a garden, dig it

  10. Quote Originally Posted by pete8407 View Post
    Today was chest
    Everything was 4 sets

    Flat DB twist and press
    85's x 10

    Incline BB press
    185x12

    Flat BB press-ss-feet elevated push-up
    135x25-ss-15
    185x14-ss-12
    225x5-ss-10
    205x10-ss-10

    Incline DB hammer press(keeping elbows tight to sides)-ss-same push-up as before but feet on exercise ball instead of bench
    55's x 8-ss-10

    Then I did 1 set of flat BB bench-135x25

    Then 1 set of DB press on an exercise ball-55's x 12

    Chest was nice and pumped! I wanted to keep going but my triceps were telling me no!
    nice presses man!

  11. Had a great back workout today. I went to my brother in laws gym which I thought was a commercial gym but definitely not. It was a golds gym that got new owners, they changed the name and updated a lot with a bunch renovations and new equipment, it is a sick gym. If I lived closer I would join in a heartbeat, only $22 a mth! My back workout was great, through a couple biceps in at the end, lifted a lot and was sweating like crazy, had a great time! The workout went like this:

    Bent over BB row
    135x10
    205x10
    205x10

    1arm DB rows
    100's x 8
    105's x 8
    110's x 8
    125's x 5 - PR! First time hittin the 125's

    Wide grip body weight pull-ups
    4 sets of 10

    Supported t-bar row
    3x90x12
    Wide grip pull down with 5 sec negatives
    120x8
    140x8
    160x5

    Low cable seated row
    150x10
    180x10
    220x8
    280x5

    Hammer grip body weight pull-ups-ss-low cable rope row
    10 reps-ss-150x12

    2 arm DB bent over row
    3x40's x 10 - super strict

    Row machine
    100x10
    180x8
    Ez bar curl
    3x75x10 - 5 sec negatives

    Standing DB curl
    3x40's x 10 - super strict

    Incline DB hammer curls
    3x35's x 10

    Amazing workout, I didn't want to stop, had tons of energy and was lifting a lot more weight than usual!

  12. I will catch up to those pull ups one day!

  13. Killed it today!
    Life's a garden, dig it

  14. Amazing workout, one of the best in a long time. Before my workout my brother in law and I had to chip up 400 sq ft of stose tile, which is a workout all on its own. I actually took 1 scoop of supp-d at about 8:30 this morning before the tile and took another scoop about 11:45 before I hit the gym! I was movin like a mother f**ker!

  15. It's a great motivator!
    Life's a garden, dig it

  16. Back is damn sore from yesterday's workout. I did shoulders today, workout went like this
    4 sets of everything

    Standing BB press
    135x8

    Seated DB press(regular press up come down switch to hammer style press up and come down equals 1rep)
    35's x 10

    Standing DB lat raises
    35's x 12

    Standing bent over DB rear delt raises
    25's x 10

    6 ways
    10x8

    BB shrug(alt between holding the BB in front then rear with a 3 sec hold at the top)-ss-standing DB press - no rest between sets just keep going back and fourth till all 4 sets are done
    135x10-ss-25's x 12
    Traps and shoulders were pumped and sore after this!

  17. Ohp is hard, it's something I really need to work on. Good volume man

  18. Sorry guys super busy yesterday so I totally forgot to post my leg workout. My knee has been bothering me lately and popping when I put a lot of weight on the bar so I do more of a volume workout and it seems to do the trick cause I could barely walk up the stairs when I'm done!

    Squat
    135x8
    135x10
    185x8
    225x8

    Front squat
    4x135x10

    Hack squat-ss-standing floor calf raises
    4x135x12-ss-4x135x15

    Stiff deads
    4x205x10

    Lying leg curl
    4x90x7(10sec rests in between sets)

    Leg ext-ss-toe elevated calf raises
    4x90x15-ss-4x25

    Squat holding a 45lb plate
    2x12

    Bench squats
    4x95x10

  19. I actually forgot to mention that I was a little tired yesterday morning and one scoop didn't do the trick so I put another half scoop in and sipped on it at the beginning of my workout, wow that made a huge difference! I was full of energy then! Today I just took one scoop and feel good bought to kill some arms!

  20. Dude try squats 16 sets 12. It's killer, I will never forget, before I transferred out of Texas A&M (we have one of the largest rec centers) I did that ranging from 135-185 and about half way through I up chucked all my food from the cafe. The employees asked if I "needed a medic" and as I whipped my mouth of what used to be brisket I just casually said "no, it's just leg day" and went to get another set in.

    It was a competition me and a friend had, we were texting each other between sets (he was at UTSA) of what we just hit.

  21. Awesome story! Arm w/o today was great created an insane pump, I'll post it in a bit.

  22. Yesterday's workout was great, i did arms, workout went like this
    Everything was four sets

    BB curl-ss-body weight dips
    95x10-ss-10 reps

    Preacher curl-ss-reverse grip overhead ez bar ext
    90x12-ss-75x10

    21's using ez bar-ss-close grip press using ez bar coming down to chin to put more emphasis on the tri's
    75x21-ss-75x15

    Incline hammer grip-ss-incline skull crusher
    25's x 15-ss-75x12

    Pumped like crazy!

  23. Today's workout was some deads, lower back and abs

    Deadlift-225x11

    Hanging leg raise x 10

    Deadlift-245x11

    Reverse decline crunches x 10

    Deadlift-265x8

    Decline crunch x 18

    Deadlift-275x9

    Roman chair leg raise x 12

    Deadlift-285x8

    Hand/feet ball pass x 20

    Deadlift-295x7

    Stiff dead-135x15

    Susp trainer pike(butt to ceiling) x 15

    Reverse hyper ext x 50

    Hyper ext x 20

  24. Nice! My favorite day is deadlift and bench day haha, it's a beast feeling but it's so taxing I only do it once every couple months

  25. Yesterday's workout was chest and it went like this

    Everything was 4 sets

    Flat DB press
    90x8

    Incline BB press
    185x8

    Flat BB press-ss-feet elevated stretch push-ups
    205x8-ss-15

    Incline DB hammer press-ss-feet elevated stretch push-ups with feet on ball
    55's x 12-ss-15

    Flat BB bench One set-135x15

    Today's workout was back. I hit a new PR! Everything was 4 sets

    Wide grip pull-ups
    10 reps per set

    BB row
    135x14
    185x10
    2x205x8

    1 arm DB row
    95's x 10
    105's x 9
    115's x 8
    125's x 7 PR!

    Wide reverse grip pull-ups-ss-BB shrugs with 3 sec pause at top
    10 reps per set-ss-135x10

    Hammer grip pull-ups-ss-low incline rear delt raises
    8 reps per set-ss-10's x 15

    Wide grip inverted row-ss-meadows row
    10 reps per set-ss-45lb plate on the end of the bar x 8 reps

    Reverse wide grip inverted row-ss-dual DB rows
    8 reps per set-ss-55's x 5

    Hammer grip inverted rows 8 reps per set with 10 sec rests.
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