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

[DJBeanPole]

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!

[DangerLace]

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!

[The Solution]

PR's are had!

[804]

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!

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!

PR's are had!

Yessssir! Killin it!

[TheMovement]

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 *******):
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!

[804]

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

[Danb2285]

Good god I must be a giant vagina I do HALF of what you do on pullovers!! Nice fukin job bro!!

[804]

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

[Danb2285]

I wouldn't say that bro. Its just one of the few I accel at

Lol id say so bud! Good work man

[804]

Lol id say so bud! Good work man

Thanks brother!

[wasme]

That is a whole lot of supersetting... awesome job 804

[The Solution]

Kayak Rows are BRUTAL!

[804]

That is a whole lot of supersetting... awesome job 804

I love supersetting. Just wait until after shoulders today

Kayak Rows are BRUTAL!

Heck yeah Bob! They've quickly become a staple in my workout routine

[804]

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.

[breezy11]

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.

[804]

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

[The Solution]

Hows eggplant never had it.. or veal

[wasme]

Nice job 804, sorry to hear about your elbow flaring up...

[DJBeanPole]

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

[wasme]

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?

[DJBeanPole]

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.

[804]

Hows eggplant never had it.. or veal

Eggplant is great! Similar to squash imo. I have never had veal.. Baby cow?

Nice job 804, sorry to hear about your elbow flaring up...

Yeah its frustrating bro.. Hopefully I can get it free today!

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

[804]

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

[Danb2285]

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

[804]

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

[DJBeanPole]

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.

[The Solution]

Rest up and kill it bro

[JudgementDay]

Updates are looking great man!

[804]

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.

Rest up and kill it bro

Good looks bro! I rested up and destroyed it this afternoon with some true volume.

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.

[JudgementDay]

Pizza is a good choice for a cheat meal

[LiveToLift]

How'd I miss this 804 my brother! Subbed!

[804]

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

How'd I miss this 804 my brother! Subbed!

Glad to have you my bro! I was having separation anxiety

[804]

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)

[JudgementDay]

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

[804]

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!

[804]

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!

[The Solution]

Anything high rep in the 12-20 range is asking for pump tastic feeling.

[804]

Anything high rep in the 12-20 range is asking for pump tastic feeling.

Agreed Broham!

[The Solution]

Speaking of that. ARMS!
how come you dont train heavy often? just curious...

[804]

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!