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

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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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  6. 804
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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)


  7. 804
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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
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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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  14. 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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  16. 804
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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)


  17. 804
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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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  19. 804
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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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  21. 804
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    Quote Originally Posted by DJBeanPole View Post
    Fixed
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


  22. 804
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    Feeling pretty pumptastic today

    Name:  pu.JPG
Views: 46
Size:  16.5 KB
    Current Log:

    804s cLEAN bulk and Supps log (Unsponsored)


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    Lookin PUMPED! 2 scoops is where it's at Love the high dose of Citrulline Malate.
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  24. 804
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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)


  25. 804
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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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  27. 804
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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)
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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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