performax(sponsored) superhero Powermax log by chefbo
- 07-30-2013, 12:02 AM
- 07-30-2013, 05:40 PM
powermax 30 minutes before and once again on point and focused. I mean man, you go in and you train wide open no rest until you just can't do anymore.
flat bench on smith
incline dumbbell bench
flat bench dumbbell press
40, 45,35, then to hex presses 35,30,25,20
cable crossover flyes
shoulder gave out so I stopped. chest is tight and swollen . 40 minutes and I am out. creatine shake , banana, then dinner. bike riding with the kids and bed.
I need to get to bed earlier , since I went back to work it has been harder to fall asleep at night . only getting around 6 hours . can't grow on that little sleep.
on a positive note , at eh gym last night I noticed I may have finally reached the pinnacle of respect . guys that usually would just walk by me not saying anything give me a what's up or hey man! this are big boys too. so I guess I have made the cut , and have been received as an iron pusher!
07-30-2013, 06:08 PM
Nice update, way to make the best of your time in the gym! And welcome to the iron man club there, lol
08-01-2013, 05:50 PM
Leg day and man was it crowded !
Hit the hard ones today squats, deep squats, leg press.
HIT Dorian yates style.
Deep squat95,125,145 -10 reps
Superset with deadlfts 185,215,225 -10 ea
Leg press-390,480,525-20 ea
Superset with calf press same as above but 40 reps ear.
That is gonna hurt tomorrow. This stuff really puts you on task.this was a hard one for me with my back issues but I got through it.when I started to hurt I moved to something else. I turn 52 the 16th of September. That will be the all out start of my quest to achieve the best body I have ever had. Any help I ca get from this great community is appreciated.
08-01-2013, 06:52 PM
Nice workout dude! Glad you moves on from stuff that hurt your back, but kept the workout going. Fighting through the pain FTW
08-03-2013, 05:42 PM
performax powermax before workout this morning along with a fat burner. not a good idea on an empty stomach. lesson learned.
shoulders and triceps
warmed up with some cable raises 2 sets @20lbs
three working sets then walked the rack back down
shoulder press dumbbells
25, 35, 40
bentover seated laterals
65 for 3 sets to failure
reverse cable extensions
tris are toast and swole felt good except the dizzy feeling from the fat burner and coffee. too much caffeine before workout makes Bo a dizzy boy!
45 grams of protein straight after workout muscle milk and prosupps bar. then to the house for lunch. good day. backs till a little geeked up from deads Thursday. I will be using dumbbells from here on out to not complicate things. when I go on the bulk I want no injuries to impede my goals. have a good weekend all those who are following this thread (few as you may be) thanks bo.
08-03-2013, 08:22 PM
08-03-2013, 11:46 PM
08-05-2013, 08:47 PM
arms after lunch and chest before dinner!
warmed up with some dumbbell curls then on the plan!
bis and tris
straight bar curls 6 sets
incline dumbbell curls
30, 40, 30,25
overhead cable extensions
close grip bench press
95 for 3 sets to failure
57.5, 67.5, 77.5, 67.5,57.5,47.5, 32.5
135 for 3 sets
incline dumbbell press
40, 40, 30,30
30 for 3 sets
60 for 4 sets of 8
not everything I could do but I ran out of time . not bad for an old man though! two workouts in a day.
tomorrow back or legs depends on the arms!
powermax at it again love this stuff. very nice pump, amazing clean energy.
on another note there was a girl there tonight looked like a competitive bbder . dogging my ass with weight! that's ok , i'm not twenty anymore , but she was buff!
08-05-2013, 08:51 PM
Nice workout man, how did the tris feel when doing chest earlier in the day? I'd suggest flipping those and hitting the chest up first, then arms later so you're at your strongest on bench chest movements
08-06-2013, 09:28 AM
I haven't done this much it just worked out that way. I usually do chest alone nothing else but I had limited time on both sessions so I hit what I could in the time I had. they felt pretty good. my shoulder gave me a twinge on both workouts especially close grip bench for tris and incline dumbbell presses. just the angle I was hitting them. it started on flat bench but I adjusted my self under the bar and took the pressure off. after I got home and started adding up the weight I realized I got a new pr on bench I have never in my life done 175 before especially for that many reps. I am curious to see what my clean bench press max would be now. I usually don't care about that , I just go for failure and I know I am doing it right for growth, but this has got me thinking. I am definitely stronger than I have ever been even getting older, this is what it is all about. my chest is sore but I didn't get to shred it as usual with cross overs . I really like to finish with them , makes me feel like I really did some work. my arms are kicking my ass this morning though! have a good one. I guess legs are it today!
08-06-2013, 11:16 AM
08-07-2013, 07:50 AM
82.5,87.5,92.5, 97.5, 92.5, 87.5,82.5,77.5,72.5 all the way to 42.5
T bar row
4 sets of 115 to failure
One arm row
Seated wide grip row
Bodyweight to failure
Not many as my arms were blasted
Powermax is an amazing preworkout you really don't want to stop.
Finished with 15 minute treadmill jog.
08-07-2013, 11:10 AM
08-07-2013, 07:50 PM
08-08-2013, 10:43 PM
quick one but a good one
started with rotator cuff warmup with 10lbers
the massive set of side laterals
200 reps 12,15,20,20,15,12 ten reps each started with 20 @3 sets
one arm cable raises
8 each arm for 4 sets at 20 lbs
machine seated shoulder press
4 sets of 10
behind the back shrugs
65 lbs 4 sets 20
one arm shrugs
20 for 4 sets each @40lbs
that's all the time I had but they are burnt.
I should be able to get legs tomorrow depending on work schedule. wish I would have had more time today , I still had power left but a buddy of mine was on the smith so I didn't get to do barbell presses.
did some core work later on at home. still trying to lose this midsection fat to see some abs before starting my bulk. in September. I am hoping to find some money to get what I want to help with this, but it isn't looking good. even some protein powder would help . with prices these days buying a lot of food for a family of five ontop of what I will need will be very expensive. don't know how single people do it. on a positive not though great workout!
08-09-2013, 07:46 AM
08-09-2013, 08:22 AM
08-09-2013, 10:37 AM
08-09-2013, 05:49 PM
allrighty legg day yea ah!!!!!
95 4sets of 8 deep
15 reps for first three 25 for last one
calf press same as above except 20 reps each
10 reps each
done and done. I couldn't have done another one if I wanted to I was so drained after this one . back is aching a little from the other night so I didn't want to push it. got in some supplement whey at work today. 2 scoops plus med 2 whey drink =60 grams protein, 114 carbs, 1000 calories!blam that should help out with the bulk.
08-09-2013, 06:03 PM
08-10-2013, 03:29 PM
little different feel with it this go round. I seemed a lot more tired that usual. could have been that shake . it really sat heavy on me for a few hours . hadn't had a protein shake in a while.
08-10-2013, 07:22 PM
08-12-2013, 11:42 PM
Cranked out arms tonight.
Took powermax 30 minutes prior and creatine during.
Machine preacher curls
Tricep machine dips
Ez bar curls
65 for 4@10 reps
130,130,110,110,70,50,30 to failure
Reverse tricep. Extension
95 for 3sets
Kickbacks Superset with dumbbell curls 25 for two sets to finish.
Vascularity at its best. Great pump.
I am officially in the muscle shirt club. Got my membership card tonight! !!
On another note got an old t shirt out of a duffle. Bag in the attic never been worn,30 years old and fits like a glove !!!!!!
08-13-2013, 09:01 AM
08-13-2013, 10:34 AM
08-13-2013, 02:20 PM
08-13-2013, 08:02 PM
chest pains ,chest pains everybody need some chest pains!!!!!!!!!!!!
hit it hard today and pre exhausted the pecs early on.
high and low cable flyes
4 sets ea of 15
4 sets 10 135
flat bench on smith
4 sets 8-10 135
decline bench 105 4 sets 10
incline dumbbell press
30,40,40 10 reps each
flat cable flyes
4 sets 15
3 sets 15
after the cables I couldn't lift as much weight as I had wanted but as Dorian Yates says " it doesn't matter after the muscle is exhausted it's all good "
forgot to pack my Powermax in my bag and that made abig difference in the pump and focus of my workout. I definitely felt different today without it. it is in my bag Now!!!
I really wish I had away to get some side money for a run this fall but it isn't looking good. I guess i'll have to do it the old fashion way eat my way there. my job allows me no spare time to do anything to earn any so that isn't an option. maybe the good fairy will leave me some on my birthday next month.
08-13-2013, 10:06 PM
Man Chef, chest burnout brother. How much time did that workout take? What PH cycle were you planning for the fall? PM me if you would like privacy.
08-13-2013, 11:46 PM
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