804’s PUMP up the volume log (Acute FX/ High Volume)
- 08-06-2013, 07:46 AM
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!TWITTER.COM/DJBEANPOLE
- 08-06-2013, 08:06 AM
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-
- 08-06-2013, 08:51 AM
PR's are had!
08-06-2013, 08:54 AM
08-06-2013, 08:45 PM
08-07-2013, 08:19 AM
08/06/13 DAY 5
Same supplementation as every day so far
T-bar barbell rows with rope grip:
Smith machine bent over rows: (elbows to sky – back parallel to floor)
1-Arm Dumbbell rows:
Seated cable high rows (wide grip – target rhomboids)
Standing hammer curls:
Lat pulldown machine:
Seated high curls:
Lying cable curls (at cable row station – free hand grip attachments)
Cable preacher curls:
08-07-2013, 09:51 AM
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
08-07-2013, 10:15 AM
08-07-2013, 10:36 AM
08-07-2013, 10:45 AM
08-07-2013, 12:20 PM
That is a whole lot of supersetting... awesome job 804
Visit our website at finaflex.com
08-07-2013, 12:32 PM
Kayak Rows are BRUTAL!
08-07-2013, 12:48 PM
08-08-2013, 08:05 AM
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)
Military DB press:
Snatch grip high pulls: (explosive)
3 step reverse cable flys (from video):
Supermans (body parallel to floor):
Side raise machine/ isolateral delt raises:
Cable upright rows:
Cable iso frontal raises:
Standing cable face pulls:
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.
08-08-2013, 09:17 AM
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.
08-08-2013, 10:43 AM
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
08-08-2013, 11:37 AM
Hows eggplant never had it.. or veal
08-08-2013, 03:03 PM
Nice job 804, sorry to hear about your elbow flaring up...
Visit our website at finaflex.com
08-08-2013, 04:07 PM
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
08-08-2013, 04:43 PM
08-08-2013, 05:09 PM
08-09-2013, 06:53 AM
08-09-2013, 06:54 AM
Took yesterday off for some R&R. The elbow is still screwed up.. I'm doing yesterdays leg workout tonight.
08-09-2013, 09:27 AM
08-09-2013, 09:50 AM
08-09-2013, 10:57 AM
08-09-2013, 03:11 PM
Rest up and kill it bro
08-09-2013, 07:27 PM
08-09-2013, 09:36 PM
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.
08-09-2013, 10:13 PM
08-10-2013, 05:50 AM
How'd I miss this 804 my brother! Subbed!
PES Representativehttp://pescience.com/insider http://facebook.com/pescience
08-10-2013, 07:22 AM
08-10-2013, 08:31 AM
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
1 legged leg press:
Reeves Deadlifts: (standing on a riser - 3" deficit)(used straps)
Farmers Walks (With DB's around a 1/16 mi track):
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:
- 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)
08-11-2013, 12:27 PM
08-11-2013, 01:02 PM
08-11-2013, 01:26 PM
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:
Standing Cable raise up flys (one arm at a time - alternating - 120% ROM - really trying to target upper inner chest insertions):
Standard cable rows:
Seated caple pulldown flys - Crusafix's
Lat pulldown machine:
Standing hammer curls: (alternating)
Body weight dips
Incline smith machine press (5-7sec negatives - each rep explosive at bottom)
Cable preacher curls
I gotta give it to athletix. This pre-workout combo has me PUMPED up. I'm loving it more and more!
08-11-2013, 04:35 PM
Anything high rep in the 12-20 range is asking for pump tastic feeling.
08-11-2013, 06:21 PM
08-11-2013, 08:36 PM
Speaking of that. ARMS!
how come you dont train heavy often? just curious...
08-11-2013, 08:42 PM
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