804s PUMP up the volume log (Acute FX/ High Volume) - AnabolicMinds.com - Page 2

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

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  1. Elite Member
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    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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    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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  4. 804
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    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!
    Current Log:

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    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.. Couldnt 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 didnt even begin to budge it off the floor Totally stalled my session a few times.. /end rant

    Anyways our gym finally got 110s and 120s 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 (Crusafixs):
    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 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!
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    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  6. 804
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    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
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Good god I must be a giant vagina I do HALF of what you do on pullovers!! Nice fukin job bro!!
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  8. 804
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    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
    Current Log:

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    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
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  10. 804
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    Quote Originally Posted by Danb2285 View Post
    Lol id say so bud! Good work man
    Thanks brother!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    That is a whole lot of supersetting... awesome job 804
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    Kayak Rows are BRUTAL!
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  13. 804
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    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
    Current Log:

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    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.
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    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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  16. 804
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    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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    Hows eggplant never had it.. or veal
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    Nice job 804, sorry to hear about your elbow flaring up...
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    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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    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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    Quote Originally Posted by wasme View Post

    Isn't that related to vertabrae? Somewhat like sciatica (which I had surgery for) but higher up the spine?
    I guess so. I texted my dad (hes a doc) but no response yet.
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  22. 804
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    Quote Originally Posted by The Solution View Post
    Hows eggplant never had it.. or veal
    Eggplant is great! Similar to squash imo. I have never had veal.. Baby cow?

    Quote Originally Posted by wasme View Post
    Nice job 804, sorry to hear about your elbow flaring up...
    Yeah its frustrating bro.. Hopefully I can get it free today!

    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
    Nah mine gets caught in the elbow making any pull/ curl exercise VERY painful... like a spike being driven into my bicep/ forearm when the muscles flex... ishh sucks
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  23. 804
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    Took yesterday off for some R&R. The elbow is still screwed up.. I'm doing yesterdays leg workout tonight.
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post
    Took yesterday off for some R&R. The elbow is still screwed up.. I'm doing yesterdays leg workout tonight.
    Damn dude hopefully you get something figured out with that elbiw soon. Sucks to hear bud
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  25. 804
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    Quote Originally Posted by Danb2285 View Post
    Damn dude hopefully you get something figured out with that elbiw soon. Sucks to hear bud
    Thanks Bro! It usually works its way out after a day or so
    Current Log:

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    Quote Originally Posted by 804 View Post

    Nah mine gets caught in the elbow making any pull/ curl exercise VERY painful... like a spike being driven into my bicep/ forearm when the muscles flex... ishh sucks
    Ouch! Guess mine is something else. My dad said I may have enflamed/irritated the ulnar nerve and to "take it easy" (ha nevaaaaar!!!) and take some ibuprofen for awhile. We'll see. It just feels so weird! Like its asleep but... Not.
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    Rest up and kill it bro
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    Updates are looking great man!
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    Quote Originally Posted by DJBeanPole View Post
    Ouch! Guess mine is something else. My dad said I may have enflamed/irritated the ulnar nerve and to "take it easy" (ha nevaaaaar!!!) and take some ibuprofen for awhile. We'll see. It just feels so weird! Like its asleep but... Not.
    Yeah, Initially I thought it was the ulnar. The doc said my fingers would go numb if that were the case.

    Quote Originally Posted by The Solution View Post
    Rest up and kill it bro
    Good looks bro! I rested up and destroyed it this afternoon with some true volume.

    Quote Originally Posted by JudgementDay View Post
    Updates are looking great man!
    Thanks JD! Glad to see you in here!



    I will be posting today's log first thing tomorrow morning!

    Had my cheat meal tonight... Greek salad with grilled chicken, pizza, and B&J's Americone dream (the entire pint). Back to the grind tomorrow.
    Current Log:

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    Pizza is a good choice for a cheat meal
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    How'd I miss this 804 my brother! Subbed!
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    Quote Originally Posted by JudgementDay View Post
    Pizza is a good choice for a cheat meal
    Yes it was amazing. I did HIIT yesterday and took AP... This morning I woke up shredded

    Quote Originally Posted by LiveToLift View Post
    How'd I miss this 804 my brother! Subbed!
    Glad to have you my bro! I was having separation anxiety
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    08-09-2013

    Yesterday's workout.

    I have some lingering knee pain from the heavy day last week. I had a great workout that surprisingly didn't bother it much.

    Legs/ Lower back/ Abs / Cardio

    Foam rolling: 15min

    SUPERSET 1:

    Adductor:
    160x20
    160x20
    160x20
    160x20

    Abductor:
    160x20
    160x20
    160x20
    160x20

    SUERSET 2:

    1 legged leg press:
    218x15 (15L/15R)
    218x15
    218x15
    218x15

    Reeves Deadlifts: (standing on a riser - 3" deficit)(used straps)
    175x10
    245x5
    295x5
    295x4

    SUEPERSET 3:

    Farmers Walks (With DB's around a 1/16 mi track):
    100x1lap
    100x1lap
    100x1lap
    100x1lap

    Hamstring curls:
    130x15
    130x15
    130x15
    130x15


    Weighted hanging knee planks:
    25lbs - 30sec
    35lbs - 22sec
    70lbs - 5 sec Dropset 35lbs -14 addtl sec
    70lbs - 5 sec Dropset 35bls - 12 addtl sec

    Cable serratus blasters:
    50x20 (20L/20R)
    50x20
    57.5x15
    65x12

    - If anyone is interested, I will create a video of these.

    HIIT : 15 min on spin bike - (1:1 intervals - 1 min sprint: 1 min cruise)
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  34. Diamond Member
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    Quote Originally Posted by 804 View Post
    Yes it was amazing. I did HIIT yesterday and took AP... This morning I woke up shredded
    wow lucky! I'm cutting right now, hopefully in another month I can wake up and say I feel shredded lol
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    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
  35. 804
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    Quote Originally Posted by JudgementDay View Post
    wow lucky! I'm cutting right now, hopefully in another month I can wake up and say I feel shredded lol
    Do it! You'll get there man!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  36. 804
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    08-11-13 Yesterdays workout:

    All supplementation is the same 4 AFX / 2 scoops HV


    Chest / Back / Arms


    Did a new variation of the resistance band chest contractions today in my warmup - basically added it to a pushup to increase resistance. Worked really well.

    Inclined DB press:
    70x20
    70x20
    80x15
    80x15

    SUPERSET 1:

    Standing Cable raise up flys (one arm at a time - alternating - 120% ROM - really trying to target upper inner chest insertions):
    15x15ea
    17.5x12ea
    20x10ea
    20x10ea
    20x10ea

    Standard cable rows:
    160x15
    160x15
    180x12
    180x12
    180x10

    SUPERSET 2:

    Seated caple pulldown flys - Crusafix's
    30x15
    30x15
    30x14
    30x13
    30x13

    Lat pulldown machine:
    120x20
    120x20
    140x15
    140x15
    160x12

    SUPERSET 3:


    Standing hammer curls: (alternating)
    60x10
    60x10
    70x10
    70x9
    70x8

    Body weight dips
    20
    18
    15
    15
    15

    SUPERSET 4:


    Incline smith machine press (5-7sec negatives - each rep explosive at bottom)
    135x12
    135x10
    135x8
    135x9

    Cable preacher curls
    65x12
    65x12
    72.5x10
    80x6


    I gotta give it to athletix. This pre-workout combo has me PUMPED up. I'm loving it more and more!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  37. AnabolicMinds Site Rep
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    Anything high rep in the 12-20 range is asking for pump tastic feeling.
    Team Inov8 Elite Performance
  38. 804
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    Quote Originally Posted by The Solution View Post
    Anything high rep in the 12-20 range is asking for pump tastic feeling.
    Agreed Broham!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  39. AnabolicMinds Site Rep
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    Speaking of that. ARMS!
    how come you dont train heavy often? just curious...
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    Quote Originally Posted by The Solution View Post
    Speaking of that. ARMS!
    how come you dont train heavy often? just curious...
    This may sound wacko, but I've never gotten a lot out of heavy/low rep work. I will be throwing that in in a couple months though when bulking up!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  

  
 

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