804s PUMP up the volume log (Acute FX/ High Volume) - AnabolicMinds.com - Page 3

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

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    08-12-2013 Yesterday

    I ate like crap all weekend, So I kicked my workout yesterday into overdrive to burn some big time calories. Surprisingly, my knee felt great with almost no discomfort. All supplementation is in check with what it has been the past 2 weeks

    Legs / Shoulders

    SUPERSET 1:

    Front Squats:
    135x15
    135x15
    135x15
    135x15

    6-Ways:
    15x8
    15x8
    15x6
    15x6

    SUPERSET 2:

    1 legged leg press:
    218x15L/15R
    218x15L/15R
    308x10L/10R
    308x10L/10R
    308x10L/10R

    Side lateral shoulder raise machine:
    95x15
    95x15
    110x12
    110x12
    110x12

    SUPERSET 3:

    Hamstring Curls:
    130x15
    130x15
    130x15
    130x15
    130x15

    Reverse shoulder press machine:
    80x12
    80x12
    95x10
    95x10
    110x8

    SUPERSET 4:

    Hip adduction:
    160x20
    160x20
    160x20
    160x20

    Hip abduction:
    160x20
    160x20
    160x20
    160x20

    SUPERSET 5:

    Face Pulls:
    30x20
    30x20
    30x20
    30x20
    30x20

    Banded spider crawls:
    5 sets – to fail

    HIIT on the spin bike (1:1 intervals)(Sprint:spin) - 15 min of sweat spray
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)



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    Way to get it in brother.
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    Nice work brother. Hows the elbow feeling
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    Quote Originally Posted by The Solution View Post
    Way to get it in brother.
    Yeah #teamnodaysoff

    Quote Originally Posted by Danb2285 View Post
    Nice work brother. Hows the elbow feeling
    Great actually! I got it un-stuck on Friday!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by The Solution View Post
    Way to get it in brother.
    Yeah #teamnodaysoff

    Quote Originally Posted by Danb2285 View Post
    Nice work brother. Hows the elbow feeling
    Great actually! I got it un-stuck on Friday!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Sick workouts!
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    Days off? yeah im taking one tomorrow
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    Quote Originally Posted by JudgementDay View Post
    Sick workouts!
    Thank you sir!

    Quote Originally Posted by The Solution View Post
    Days off? yeah im taking one tomorrow
    Enjoy your recovery day bro.. I hate them.. talk about boring
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Days off are the most important days to grow. Hvae to have them.
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    08-12-13 Yesterday’s workout

    Supplementation is the same – the pumps today on triceps were unreal – I hit low rep PR’s like it was my job!

    Chest / Triceps:

    Inclined DB press:
    70x20
    100x9
    100x8
    100x9

    Standing cable raise up flys: (Iso – one arm alternating 110% reps – focusing hard on the upper inner chest)
    20x12ea
    25x10ea
    25x10ea
    25x9ea

    Seated Cable pullover flys “Crusafixs”:
    35x12
    35x12
    42.5x9
    45x6

    Dips:
    BWx10
    45x8
    45x8
    70x5
    90x2 PR

    One arm DB flat press:
    80x10L/10R
    90x8L/8R
    95x6L/6R
    100x5L/5R PR – first attempt

    Seated overhead Triceps extensions:
    100x12
    110x10
    110x10
    120x8 PR – First attempt

    Inclined Smith machine press (3 sec negatives – explosive – lockout – constant tension)
    135x18
    155x15
    155x12

    Couple triceps and chest burnouts.
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Nice job! Awesome incline DB press, looks like a hell of a workout.
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    Quote Originally Posted by JudgementDay View Post
    Nice job! Awesome incline DB press, looks like a hell of a workout.
    Thanks! I'm really trying to blowup my upper chest
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post
    Thanks! I'm really trying to blowup my upper chest

    Incline db press is my fav chest exercise, not only for my upper chest but I love the shoulder work it gives, helps with boosting my overheads.
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    Quote Originally Posted by 804 View Post
    Thanks! I'm really trying to blowup my upper chest
    Slow negatives
    Thank me later.
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    Quote Originally Posted by The Solution View Post
    Slow negatives
    Thank me later.
    Something I need to focus on again, slow negatives, it's been a long time for me, very effective. Also gotta love forced reps if you have a training partner.
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    Quote Originally Posted by The Solution View Post
    Slow negatives
    Thank me later.
    Yep! I did! last week I did 7 sec negatives... that was reallllly brutal
    Quote Originally Posted by 804 View Post
    [SIZE=5]

    Inclined Smith machine press (3 sec negatives – explosive – lockout – constant tension)
    135x18
    155x15
    155x12
    Quote Originally Posted by JudgementDay View Post
    Something I need to focus on again, slow negatives, it's been a long time for me, very effective. Also gotta love forced reps if you have a training partner.
    Exactly - get your partner to force them up and focus solely on the negs
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    08-13-13

    So tonight I got in the gym and was having extremely horrid stomach pain... I tried to force the workout but it ended up making it worse... I got some good sets in but I had to leave after I sat in the fetal position for 30 min.. I'll be back at it tomorrow.

    Back - never got to the biceps

    Tbar style barbell row with Rope grip: (neglect bar weight)
    90x15
    135x12
    160x10
    180x8

    flat lying DB pullovers:
    90x15
    100x11
    110x8
    110x6

    Meadows Rows:
    90x12L/12R
    115x10L/10R
    125x8L/8R
    125x6L/6R

    Lat pulldowns:
    140x15
    160x12
    180x10

    left... I'm going to hit some biceps and forearms tonight at home (with ez bar) if I start feeling better
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Slow negatives and holds have done my chest wonders. Always focus on the rep tempo, pause, and flex's at the top. Makes a world of difference.
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    Get well bud, def have to ball out tomorrow so you wont lose to Gramps lol
    Bigger and Better Is all I KNOW!!!
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    Get feeling better big guy
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    I had to cut my training tonight too from stomach pain, def sucks. Feel better soon!
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    Quote Originally Posted by The Solution View Post
    Slow negatives and holds have done my chest wonders. Always focus on the rep tempo, pause, and flex's at the top. Makes a world of difference.
    Yeah, its definitely something I'm going to do more often! Thanks for the input!

    Quote Originally Posted by TheMovement View Post
    Get well bud, def have to ball out tomorrow so you wont lose to Gramps lol
    Yeah shoulder day today. I'm feeling great. no more candy.. lol

    Quote Originally Posted by Danb2285 View Post
    Get feeling better big guy
    Thanks brosef!

    Quote Originally Posted by JudgementDay View Post
    I had to cut my training tonight too from stomach pain, def sucks. Feel better soon!
    Yeah I need to watch what I eat pre-training lol!

    I'll be back at it today with a high volume shoulder workout
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Good to see you're feeling better 804.


    Quote Originally Posted by The Solution View Post
    Slow negatives and holds have done my chest wonders. Always focus on the rep tempo, pause, and flex's at the top. Makes a world of difference.
    Exactly what I focus on.
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  24. 804
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    Quote Originally Posted by breezy11 View Post
    Good to see you're feeling better 804.
    Thanks brother! I think it had to do with some poor dietary decisions yesterday
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post
    Yeah I need to watch what I eat pre-training lol!

    I'll be back at it today with a high volume shoulder workout
    Have a good workout!
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    Quote Originally Posted by JudgementDay View Post
    Have a good workout!
    Thanks Bro, I killed it!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    08-14-2013

    Had one hell of a workout yesterday. I had to make up for the loss on Tuesday.

    All supplementation is unchanged. Taking slightly more than 2 scoops of HV with the 4 caps of AFX

    Shoulders / Traps / HIIT

    SUPERSET 1:

    Explosive SGHP:
    165x10
    185x6
    195x5

    Reverse 3 step cable flys:
    7.5x8
    7.5x8
    7.5x8

    SUPERSET 2:

    6 ways:
    15x8
    15x8
    15x7
    15x6

    Seated incline front delt EZ bar raise – wide grip:
    45x12
    65x8
    65x8
    65x6

    SUPERSET 3:

    Reverse facing shoulder press machine:
    80x15
    110x10
    110x10
    125x7

    Side lateral raise machine:
    95x12
    95x12
    110x10
    110x10

    SUPERSET 4:

    “Supermans” (see video)
    65x8
    68x8
    65x8
    65x8

    http://m.youtube.com/index?&desktop_uri=%2F

    Hanging side DB raises:
    25x12L/12R
    25x12L/12R
    25x12L/12R
    25x12L/12R

    SUPERSET 5:

    DB shrugs: (2 sec hold at top)
    120x15
    120x15
    120x15
    120x15

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

    SUPERSET 6:

    Cable Face Pulls:
    30x20
    30x20
    30x20
    30x20

    Spider crawls (Banded) :
    All 4 sets to failure
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Yeaaa way to delve into that 2+ scoops of HV! Now we talkin!
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    Quote Originally Posted by DJBeanPole View Post
    Yeaaa way to delve into that 2+ scoops of HV! Now we talkin!
    Yeah buddy! Its a good feeling for sure! Full body agmatine muscle pump eruptions
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post

    Yeah buddy! Its a good feeling for sure! Full body agmatine muscle pump erections
    Fixed
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    Quote Originally Posted by DJBeanPole View Post
    Fixed
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    Feeling pretty pumptastic today

    Name:  pu.JPG
Views: 49
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    Lookin PUMPED! 2 scoops is where it's at Love the high dose of Citrulline Malate.
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    08-15-2013

    Legs / Lower back

    20min Foam rolling

    Front squats:
    135x15
    185x10
    205x7

    Smith Back squats (Feet out in front wall sit position at bottom of rep):
    135x15
    185x12
    205x10
    225x10

    SLDLs:
    185x10 (3 deficit)
    315x5 (3 deficit)
    365x2
    385x1

    SUPERSET 1:

    Hip adductor:
    160x20
    190x15
    220x12

    Hip abductor:
    160x20
    190x15
    220x12


    1 legged leg press:
    298x12L/12R
    298x10L/10R
    298x10L/10R
    298x10L/10R

    Hamstring curls:
    130x15
    130x15
    160x10
    160x10
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by JudgementDay View Post
    Lookin PUMPED! 2 scoops is where it's at Love the high dose of Citrulline Malate.
    Thanks bro! Yes, I agree! Its explosive



    Going back at the chest today- Main focus will be on long negatives and constant tension
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Back from NYC and all caught up... doing some good work in here bro...
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    Glad to see you back, brother! How was the trip? All stocked up I suppose?!
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Had an intense chest/ Arms training session tonight. Had some great work with negatives and constant tension! Hopefully some DOMS tomorrow
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post
    Glad to see you back, brother! How was the trip? All stocked up I suppose?!
    Excellent trip, thoroughly enjoyed it. And yep brough back a nice supply (and more to come in October lol)
    FINAFLEX REP
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    Quote Originally Posted by 804 View Post
    Had an intense chest/ Arms training session tonight. Had some great work with negatives and constant tension! Hopefully some DOMS tomorrow
    Hope you had a great workout!
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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