804’s PUMP up the volume log (Acute FX/ High Volume)

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  1. Solid workout bud. Those reverse cable flyes look brutal.


    For B&J's, I'd recommend "What a Cluster" or "Nutty Caramel Swirl" (only at 7-Eleven).
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    What do you like?
    PB
    Cookie Dough
    Caramel?

    etc...Go read the cheat thread, i outlined all the info there
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  3. Quote Originally Posted by breezy11 View Post
    Solid workout bud. Those reverse cable flyes look brutal.

    For B&J's, I'd recommend "What a Cluster" or "Nutty Caramel Swirl" (only at 7-Eleven).
    Thanks Breezy. Yeah, they were brutal in combination with those 6-ways!

    Quote Originally Posted by The Solution View Post
    What do you like?
    PB
    Cookie Dough
    Caramel?

    etc...Go read the cheat thread, i outlined all the info there
    I like just about anything. I like the cinnamon buns! I also like americone dream.

    I have been following that one as well. I really wish there was a second st. distributor close by...

  4. Quote Originally Posted by 804 View Post
    I've noticed severe pumps and they seem to last for hours after the workout is over. In fact, yesterday morning I was still feeling pumps from Friday's lift! The focus and endurance are top notch as well!
    This is impressive!

    Edit: so was your workout lol.. nice!
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  5. Nice lifts broham
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  6. Quote Originally Posted by wasme View Post
    This is impressive!

    Edit: so was your workout lol.. nice!
    Thanks bro! I REALLY like these products!

    Quote Originally Posted by Danb2285 View Post
    Nice lifts broham
    Thanks Dan!

  7. Had a great chest/ triceps session tonight with @TheMovement

    Will post the training log tomorrow morning. A little less volume due to some clingers around the gym asking questions/ dishing out ill-advised "advice" lol

  8. Quote Originally Posted by 804 View Post
    Had a great chest/ triceps session tonight with @TheMovement

    Will post the training log tomorrow morning. A little less volume due to some clingers around the gym asking questions/ dishing out ill-advised "advice" lol
    Man we are going to set a new standard and today definitely started it!
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  9. Quote Originally Posted by 804 View Post
    Had a great chest/ triceps session tonight with @TheMovement

    Will post the training log tomorrow morning. A little less volume due to some clingers around the gym asking questions/ dishing out ill-advised "advice" lol
    Don't you hate that? When I have my headphones in I'm all business/DO NOT DISTURB!
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  10. 08-05-2013 DAY 4

    Like I said, this was a great training session. Little lighter on the volume than I like.. Couldn’t get away from this steroid head dude that wanted to tell me every detail of his daily meal prep and how godly he thought papaya is… then he tried to get me to spot him on his 1RM deadlift… and he didn’t even begin to budge it off the floor… Totally stalled my session a few times.. /end rant

    Anyways our gym finally got 110’s and 120’s on the dumbbell rack!

    Supplementation:

    Pre:
    4 caps AFX
    2 scoops HV
    5g creatine mono
    2 caps AB
    1 cap AP
    3/4 scoop waxybolic

    Intra:
    1 scoop purple wraath

    Post:
    1 scoop waxybolic
    1.5 scoops Trutein

    Chest / Triceps

    Peckdeck warmup:
    100x20
    130x10

    Banded chest contractions (black band)
    4 sets 20 reps/ea

    Inclined DB press:
    50x30
    70x20
    100x9
    110x3 (first ever attempt – I think my nerves got the best of me)

    Flat iso DB press (on arm bp):
    80x12L/12R
    90x8L/8R
    95x8L/8R

    Seated Cable pulldown flys (Crusafix’s):
    30x15
    35x12
    40x10
    42.5x9 drop 30x12 drop 20x18

    Dips:
    BWx18
    45x7
    45x8
    70x4 PR (first attempt)

    Seated overhead triceps extensions:
    100x12
    100x12
    110x10
    110x9
    110x8

    Cable raise up flys:
    12.5x15
    17.5x12
    22.5x10
    27.5x8

    Bosu ball smith incline press (lying on floor with upper back supported by bosu ball – explosive ¾ lockout):
    155x15
    185x12
    205x8
    135x18 fail

    Various burnouts

  11. Looking good! I hate being interrupted. Usually by a shy awkward girl (or rarely a shorter black guy) wanting to ask me how tall I am lol.

    Good work on the dips... BW+70lbs is fun, isn't it? I'm heading towards the +90lbs area myself. Always gotta be careful when I get the plates/chain belt set up so I don't rack myself with all that weight haha!

    Keep it up!
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  12. damn looking great I'm in for this. Loved the video too.. great tone.. and you could def tell you had the pump! Keep it up!
    -DangerLace-
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    PR's are had!
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  14. Quote Originally Posted by DJBeanPole View Post
    Looking good! I hate being interrupted. Usually by a shy awkward girl (or rarely a shorter black guy) wanting to ask me how tall I am lol.

    Good work on the dips... BW+70lbs is fun, isn't it? I'm heading towards the +90lbs area myself. Always gotta be careful when I get the plates/chain belt set up so I don't rack myself with all that weight haha!

    Keep it up!
    Yeah man, I'm stoked. I just got into doing weighted dips about 2 months ago. I'm progressing really well!

    Quote Originally Posted by DangerLace View Post
    damn looking great I'm in for this. Loved the video too.. great tone.. and you could def tell you had the pump! Keep it up!
    Thanks a lot DL! Glad to have you! Thanks!

    Quote Originally Posted by The Solution View Post
    PR's are had!
    Yessssir! Killin it!

  15. Quote Originally Posted by 804 View Post
    08-05-2013 DAY 4

    Like I said, this was a great training session. Little lighter on the volume than I like.. Couldn’t get away from this steroid head dude that wanted to tell me every detail of his daily meal prep and how godly he thought papaya is… then he tried to get me to spot him on his 1RM deadlift… and he didn’t even begin to budge it off the floor… Totally stalled my session a few times.. /end rant

    Anyways our gym finally got 110’s and 120’s on the dumbbell rack!

    Supplementation:

    Pre:
    4 caps AFX
    2 scoops HV
    5g creatine mono
    2 caps AB
    1 cap AP
    3/4 scoop waxybolic

    Intra:
    1 scoop purple wraath

    Post:
    1 scoop waxybolic
    1.5 scoops Trutein

    Chest / Triceps

    Peckdeck warmup:
    100x20
    130x10

    Banded chest contractions (black band)
    4 sets 20 reps/ea

    Inclined DB press:
    50x30
    70x20
    100x9
    110x3 (first ever attempt – I think my nerves got the best of me)

    Flat iso DB press (on arm bp):
    80x12L/12R
    90x8L/8R
    95x8L/8R

    Seated Cable pulldown flys (Crusafix’s):
    30x15
    35x12
    40x10
    42.5x9 drop 30x12 drop 20x18

    Dips:
    BWx18
    45x7
    45x8
    70x4 PR (first attempt)

    Seated overhead triceps extensions:
    100x12
    100x12
    110x10
    110x9
    110x8

    Cable raise up flys:
    12.5x15
    17.5x12
    22.5x10
    27.5x8

    Bosu ball smith incline press (lying on floor with upper back supported by bosu ball – explosive ¾ lockout):
    155x15
    185x12
    205x8
    135x18 fail

    Various burnouts
    Def. was the nerves bro, craps a whole new beast just to hold but we will be banging heavy DBs easy soon!
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  16. 08/06/13 DAY 5

    Same supplementation as every day so far

    Back/ Biceps:

    Superset 1:

    T-bar barbell rows with rope grip:
    45x20
    90x15
    135x10
    170x8

    Smith machine bent over rows: (elbows to sky – back parallel to floor)
    155x15
    185x12
    205x10
    205x10


    Superset 2:

    1-Arm Dumbbell rows:
    100x12
    110x10
    120x8

    Dumbell pullowers:
    100x12
    110x10 PR
    110x9


    Superset 3:

    Seated cable high rows (wide grip – target rhomboids)
    100x15
    100x15
    120x12
    120x12
    120x12
    140x9

    Standing hammer curls:
    60x10 (alternating)
    60x10
    60x10
    70x8
    70x8
    80x7


    Superset 4:

    Lat pulldown machine:
    140x12
    160x12
    160x12
    180x10

    Seated high curls:
    30x15
    30x14
    35x10
    35x8


    Lying cable curls (at cable row station – free hand grip attachments)
    20x15
    27.5x12
    27.5x12

    Superset 5:

    Kayak rows:
    50x12
    50x12
    60x10
    70x8

    Cable preacher curls:
    50x15
    57.5x12
    65x11
    72.5x7

  17. Good god I must be a giant vagina I do HALF of what you do on pullovers!! Nice fukin job bro!!
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html

  18. Quote Originally Posted by Danb2285 View Post
    Good god I must be a giant vagina I do HALF of what you do on pullovers!! Nice fukin job bro!!
    I wouldn't say that bro. Its just one of the few I accel at

  19. Quote Originally Posted by 804 View Post

    I wouldn't say that bro. Its just one of the few I accel at
    Lol id say so bud! Good work man
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html

  20. Quote Originally Posted by Danb2285 View Post
    Lol id say so bud! Good work man
    Thanks brother!

  21. That is a whole lot of supersetting... awesome job 804
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    Kayak Rows are BRUTAL!
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  23. Quote Originally Posted by wasme View Post
    That is a whole lot of supersetting... awesome job 804
    I love supersetting. Just wait until after shoulders today

    Quote Originally Posted by The Solution View Post
    Kayak Rows are BRUTAL!
    Heck yeah Bob! They've quickly become a staple in my workout routine

  24. 08-07-2013

    Had another great workout with the combo. Had a reoccurring issue with my elbow. Some issue with nerve entrapment that I haven’t run into in like a month.. Hopefully I can get it free sometime today before chest/ arms tomorrow. Legsplosion will still go on today… Also, I noticed my right quad is massive compared to my left… Looks like isolation workouts will be on the agenda for a while.

    Supplementation: Same as previous day(s)

    Shoulders/ Traps:

    Military DB press:
    50x20
    70x15
    80x12 PR
    80x11

    SUPERSET 1:

    Snatch grip high pulls: (explosive)
    135x15
    185x7
    185x6

    3 step reverse cable flys (from video):
    5x8
    7.5x6
    7.5x6

    SUPERSET 2:

    Supermans (body parallel to floor):
    55x10
    55x10
    55x10
    55x10

    Side raise machine/ isolateral delt raises:
    110x12
    110x12
    125x10
    125x10

    SUPERSET 3:

    6 ways:
    12x8
    12x8
    12x8
    12x8

    Cable upright rows:
    72.5x12
    72.5x12
    80x10
    80x10

    SUPERSET 4:

    DB shrugs:
    100x15
    110x12
    120x12
    120x12

    Cable iso frontal raises:
    20x10
    20x10
    20x10
    20x10

    SUPERSET 5:

    Standing cable face pulls:
    30x20
    30x20
    30x20
    30x20

    Wall band rear delt walks (from Breezy – these thinks DESTROY the rear delts!)
    4 sets – each to failure



    Had an excellent workout even with the elbow issue. Had some awesome wheat pasta spaghetti with ground turkey, turkey sausage, and eggplant.

  25. Solid session and congrats on the PR bud!
    Sorry to hear that the elbow is acting up again. Hopefully, it clears up soon.

    I'm glad to see that you dig the spider crawls man. They're basically torture when added at the end of another rear delt exercise. Bent-over DB side laterals (full ROM followed by a lot of partial swings) is my favorite one to start with. If you want to get really crazy, add band pull-aparts or over and backs between the laterals and spider crawls. You could try mixing up how you do them as well; straight up and down the wall, "zig-zagging" up and down the wall (2 moves right/2 moves left), or just move all over the place until your shoulders explode.
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  26. Quote Originally Posted by breezy11 View Post
    Solid session and congrats on the PR bud!
    Sorry to hear that the elbow is acting up again. Hopefully, it clears up soon.

    I'm glad to see that you dig the spider crawls man. They're basically torture when added at the end of another rear delt exercise. Bent-over DB side laterals (full ROM followed by a lot of partial swings) is my favorite one to start with. If you want to get really crazy, add band pull-aparts or over and backs between the laterals and spider crawls. You could try mixing up how you do them as well; straight up and down the wall, "zig-zagging" up and down the wall (2 moves right/2 moves left), or just move all over the place until your shoulders explode.
    Thanks Breezy. It’s just something I will have to live with.

    I couldn’t remember the name of those. Lol. I was doing them with lots of different positions – up down – diagonal – just basically until failure in every position. I liked super setting with face pulls. I’m sure the pull-aparts and maybe even db swings would be brutal as well. Those are definitely a shoulder day staple. I have noticed a lot better response in growth in the rear delts with higher rep schemes with high volume. I read that from that shoulder article you posted a while back. That ~20-30 rep range is truly optimal – imo
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  28. Nice job 804, sorry to hear about your elbow flaring up...
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  29. Yea what's this nerve stuff going on w your elbow? Just last week the tips of my pinky and ring finger on my left hand have gone numb/gotten tingly and it hasn't gone away. Perfusion is still good but man it feels weird. I'm thinking something is squished somewhere and compressing the nerve to those fingers
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  30. Quote Originally Posted by DJBeanPole View Post
    Yea what's this nerve stuff going on w your elbow? Just last week the tips of my pinky and ring finger on my left hand have gone numb/gotten tingly and it hasn't gone away. Perfusion is still good but man it feels weird. I'm thinking something is squished somewhere and compressing the nerve to those fingers
    Isn't that related to vertabrae? Somewhat like sciatica (which I had surgery for) but higher up the spine?
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