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

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  1. 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!

  2. AnabolicMinds Site Rep
    The Solution's Avatar

    Anything high rep in the 12-20 range is asking for pump tastic feeling.
    Primaforce Anabolic Minds Rep
    Anabolic Minds Site Rep
    www.anabolicminds.com
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  3. Quote Originally Posted by The Solution View Post
    Anything high rep in the 12-20 range is asking for pump tastic feeling.
    Agreed Broham!
  4. AnabolicMinds Site Rep
    The Solution's Avatar

    Speaking of that. ARMS!
    how come you dont train heavy often? just curious...
    Primaforce Anabolic Minds Rep
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  5. 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!
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  6. 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
  7. AnabolicMinds Site Rep
    The Solution's Avatar

    Way to get it in brother.
    Primaforce Anabolic Minds Rep
    Anabolic Minds Site Rep
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  8. Nice work brother. Hows the elbow feeling
    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

  9. 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!

  10. 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!

  11. Sick workouts!
    Core Nutritionals Representative
  12. AnabolicMinds Site Rep
    The Solution's Avatar

    Days off? yeah im taking one tomorrow
    Primaforce Anabolic Minds Rep
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  13. 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
  14. AnabolicMinds Site Rep
    The Solution's Avatar

    Days off are the most important days to grow. Hvae to have them.
    Primaforce Anabolic Minds Rep
    Anabolic Minds Site Rep
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  15. 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 – ĺ lockout – constant tension)
    135x18
    155x15
    155x12

    Couple triceps and chest burnouts.

  16. Nice job! Awesome incline DB press, looks like a hell of a workout.
    Core Nutritionals Representative

  17. 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

  18. 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.
    Core Nutritionals Representative
  19. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by 804 View Post
    Thanks! I'm really trying to blowup my upper chest
    Slow negatives
    Thank me later.
    Primaforce Anabolic Minds Rep
    Anabolic Minds Site Rep
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  20. 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.
    Core Nutritionals Representative

  21. 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 – ĺ 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

  22. 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
  23. AnabolicMinds Site Rep
    The Solution's Avatar

    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.
    Primaforce Anabolic Minds Rep
    Anabolic Minds Site Rep
    www.anabolicminds.com

  24. Get well bud, def have to ball out tomorrow so you wont lose to Gramps lol
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  25. Get feeling better big guy
    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
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