Time for some much needed R&R: Finaflex style! (Sponsored)

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    Quote Originally Posted by 804 View Post
    Been out a few days brother! Everything looks great in here. That G8 seems to be working out well overall!
    I am very impressed with this combo. The sleep I am getting, and recovery are great. Noticing this week DOMS are way down ....
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    Hey guys..

    Sleep last night - 8 hours with a couple of very short wakeups.
    Dream status - nothing to note here
    Morning feeling - awake and ready to run.



    Workout:

    9/04/13

    Day 5: Lower Body Hypertrophy

    Warmup: 5km run (dosed BCAASAA prior to this run, on Snags advice dumped Ignite2 and uncapped MaxPUMP into the mix - made a frenzy of a potion I tell ya!)

    Squats - Speed
    225x3
    225x3
    245x3
    245x3
    245x3
    245x3

    - added weight across the board here

    Hack Squats
    210x12
    210x12
    210x12

    Leg Extensions
    105x20
    105x20
    105x20
    105x20
    105x20

    - added some weight here.. legs were just fried on the last two sets.. got to 15 and needed to pause a moment before continuing

    Romanian Deadlift
    170x12
    180x12
    180x11

    - couldn't squeeze out one more rep.

    Leg Curls
    60x20
    60x20
    60x20
    60x20

    Barbell Calf Raises superset with 3 sets Crunches and then 3 sets of Ab Wheel rollouts
    210x15 / 25
    210x15 / 25
    210x15 / 25
    210x15 / 10
    210x15 / 10
    210x15 / 10

    Excellent workout. As mentioned in the above post I am finding much quicker recovery after my workouts (with regards to DOMS). The load is just as intense as the numbers are slowly creeping up. So far BCAASAA + G8 is a marriage made in heaven.

    Of course I will be adding another cardio session this evening (as per norm 8km fast paced walk).
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    Another great day trending!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    I am interested in this workout plan. Do you have a link for a read up?
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    Solid leg day my friend! Especially the squats. That's one I don't mess with but would love to.
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    Nice leg day as usual bud
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    Great leg day wasme!
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by Montego1 View Post
    Another great day trending!
    So true. DOMs in my legs are just there today - nothing major. Had a great 6.5km run this morning, usually much tougher after leg day.

    Quote Originally Posted by drewsicle3210 View Post
    I am interested in this workout plan. Do you have a link for a read up?
    http://www.simplyshredded.com/mega-f...ated-2011.html

    Give it a read, and give it a few weeks - nice change from FST7 for me.

    Quote Originally Posted by packers6211 View Post
    Solid leg day my friend! Especially the squats. That's one I don't mess with but would love to.
    Thanks Pack.. Really like the speed squats.

    Quote Originally Posted by Danb2285 View Post
    Nice leg day as usual bud
    Thanks Dan. Shortened the rest periods some too which made it a bit more intense.

    Quote Originally Posted by 804 View Post
    Great leg day wasme!
    Thanks 804. What's up next for you?
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    Morning guys...

    Dosed G8 at 1130 last night.

    Sleep - 6 hours till my son decided to go to the gym at 545am. My bedroom is above the garage and the door woke me when he got his bike. In the moment I was a tad frustrated, but he is motivated so I got over it. He just started college (to become a police officer) so it is good to see him ensuring he gets his workouts in.
    Dream status - None
    Morning feeling - woke, said f u c k and then laid there for 30 minutes before going for my run. In a very good mood today though.

    6:20am: Took my BCAASAA dose prior and out the door for a 6.5km run.

    I did not have time this morning to do my Chest/Arms workout. But will do so after work, and update when complete.
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    Great to see the kids showing interest in working out. My eight year old twins love doing the kids workouts at the gym when i go and then they want to flex their muscles lol. Wonder where they get that from

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Great to see the kids showing interest in working out. My eight year old twins love doing the kids workouts at the gym when i go and then they want to flex their muscles lol. Wonder where they get that from
    Ha! My 5 year old has her own weights, 2 and 3 pounds, an she will work out with me and flex. Still working on her form though, and how to do a proper pushup and pullup
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    Quote Originally Posted by wasme View Post
    Morning guys...

    Dosed G8 at 1130 last night.

    Sleep - 6 hours till my son decided to go to the gym at 545am. My bedroom is above the garage and the door woke me when he got his bike. In the moment I was a tad frustrated, but he is motivated so I got over it. He just started college (to become a police officer) so it is good to see him ensuring he gets his workouts in.
    Dream status - None
    Morning feeling - woke, said f u c k and then laid there for 30 minutes before going for my run. In a very good mood today though.

    6:20am: Took my BCAASAA dose prior and out the door for a 6.5km run.

    I did not have time this morning to do my Chest/Arms workout. But will do so after work, and update when complete.
    Good for him! Some of the guys around here that I see are waiting on a LEO opening don't look to be as motivating...

    Welcome to the F-bomb wake up feeling..
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    Workout:

    9/5/13

    Day 6: Chest and Arms Hypertrophy

    6km run this morning.... (dosed BCAASAA prior to this run)

    WORK - blah!

    After work: uncapped 4 maxPUMP and dumped into my ignite2

    Flat Bench Press - Speed
    205x3
    225x3
    235x3
    235x3
    235x3
    245x3

    Incline Dumbbell Press
    60x12
    60x12
    60x10

    Hammer Grip Dumbbell Press
    50x15
    50x13
    50x13

    Incline Dumbbell Flies
    45x20
    45x15

    Preacher Curls superset with Overhead Tricep Extension
    90x12 / 110x12
    90x12 / 110x12
    90x12 / 110x12

    Concentration Curls superset with Rope Pushdowns
    30x15-15 / 90x15
    30x15-15 / 90x15
    30x11-10 / 90x15

    Spider Curls superset with Vbar Pushdowns
    55x20 / 100x20
    55x20 / 100x20

    Solid workout, excellent pump in my arms.

    Just came back from a second cardio session: 8km fast paced walk.


    No weights tomorrow, but will probably do an 8km run in the morning.
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    Quote Originally Posted by wasme View Post
    Solid workout.
    indeed
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    Well gentleman last night I experience 'by accident' a full scoop.

    I was in the kitchen getting things ready for bed/morning talking to my daughter (almost 16) about her new job. In my normal fashion of digging into a container and dumping a full or heaping scoop... well I did just that with G8, not even realizing. Interesting experience to say the least. I was in bed 20 minutes later (11pm).. and it seemed like forever had passed. I was thinking here I take a full scoop and I cant even sleep. Look over at the clock and see it is 4:45am. Figure that one out!


    Sleep last night - 7 solid hours with a 30 second wake up.
    Dream status - nothing to note here, but in retrospect obviously I was dreaming I could not sleep.
    Morning feeling - best morning thus far, just killed 8.2km


    Workout:

    9/06/13

    8.2km run (dosed BCAASAA prior to this run). Run consisted of 5km of trail and 3.2km of high school track. The 8 laps : jogged curves and full out on the straights. Sprints on the straights were easily the fastest sprints I have done. I am thinking the speed squats, etc (hypertrophy days) of this routine are helping with this progression? When I got home, and as I sit here my legs are pumped and on fire. Beauties..

    Did I mention I am loving this combo.
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    Well, looks like you officially worked up to a full scoop. Best sleep ever...
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    Quote Originally Posted by drewsicle3210 View Post
    Well, looks like you officially worked up to a full scoop. Best sleep ever...
    I don't know about that lol...
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    Quote Originally Posted by wasme View Post
    ....me no kids? lol.... My kids (20 not living at home, 18,15) My wifes (17,15,10) ... G8 + locked door = awesome sleep!

    Thanks man.
    Glad to see you changed it to (Not living at home) instead of "My oldest is not with us anymore." The first time I read that I thought one of your children had passed away... I believe I even offered you my condolences...

    Quote Originally Posted by wasme View Post
    Well gentleman last night I experience 'by accident' a full scoop.

    I was in the kitchen getting things ready for bed/morning talking to my daughter (almost 16) about her new job. In my normal fashion of digging into a container and dumping a full or heaping scoop... well I did just that with G8, not even realizing. Interesting experience to say the least. I was in bed 20 minutes later (11pm).. and it seemed like forever had passed. I was thinking here I take a full scoop and I cant even sleep. Look over at the clock and see it is 4:45am. Figure that one out!


    Sleep last night - 7 solid hours with a 30 second wake up.
    Dream status - nothing to note here, but in retrospect obviously I was dreaming I could not sleep.
    Morning feeling - best morning thus far, just killed 8.2km


    Workout:

    9/06/13

    8.2km run (dosed BCAASAA prior to this run). Run consisted of 5km of trail and 3.2km of high school track. The 8 laps : jogged curves and full out on the straights. Sprints on the straights were easily the fastest sprints I have done. I am thinking the speed squats, etc (hypertrophy days) of this routine are helping with this progression? When I got home, and as I sit here my legs are pumped and on fire. Beauties..

    Did I mention I am loving this combo.
    Yeah that is a lot like what a full scoop does to me but waking up is far from easy for me. It is so easy for me to roll over and be right back asleep...

    Nice sprints!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Glad to see you changed it to (Not living at home) instead of "My oldest is not with us anymore." The first time I read that I thought one of your children had passed away... I believe I even offered you my condolences...


    Yeah that is a lot like what a full scoop does to me but waking up is far from easy for me. It is so easy for me to roll over and be right back asleep...

    Nice sprints!!!
    Yes, thought I had better word that better this time around. And indeed you did, lol.

    Thanks, felt good... legs are a tad sore this evening.
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    9/7/13

    No G8 last night. Had a good sleep though.

    Got up: dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA and was out the door for my run.

    Warmup - 5km run through park (fasted).

    Day 1 - Upper Body Power

    Bent Over Rows - Rest 90 seconds
    170x5
    170x5
    170x5
    185x5
    205x5

    - up from last week

    Wide-Neutral Grip Pulldowns - 45 seconds rest
    200x10
    210x10
    220x9

    Close-grip Palms facing Pulldowns - 45 seconds rest
    210x10
    210x10
    210x8

    Bench Press - 90 seconds rest
    180x8
    180x8
    260x5
    280x5
    280x5

    - up from last week

    Flat Dumbbell Press - 60 seconds rest
    70x10
    70x10
    70x10

    Military Shoulder Press - 90 seconds rest
    130x10
    130x10
    160x10
    160x10

    Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
    100x10 / 100x12
    100x10 / 100x12
    100x10 / 100x12

    Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
    165x10 / 100x10
    165x10 / 100x10
    165x8 / 100x10


    Strength felt up this morning. Recovery is great too, legs were so sore last night from the sprints - this morning they felt fine and my run was no problem.
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    280x5 strong homie!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    280x5 strong homie!
    Thanks man... fueled by Finaflex..
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    Quote Originally Posted by wasme View Post
    Thanks man... fueled by Finaflex..
    Probably just lost my rep status for that one, lol

    - And on that note Athletix has done me just fine as well.
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    I'm sure you're good. A good rep can appreciate quality supps openly from other companies, IMO.
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    Quote Originally Posted by drewsicle3210 View Post
    I'm sure you're good. A good rep can appreciate quality supps openly from other companies, IMO.
    I agree, thanks..
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    Doesed G8 at 11pm, but couldn't fall asleep.. last time I looked at the clock was 1:15am. However, had really stressful night and way too much on my mind. Was surprised I fell asleep at all. Mind you I did then sleep 7 solid hours.

    Sleep last night - 7 hours unbroken.

    Dream status - No memory of one.

    Morning feeling - refreshed, ready to workout.

    Workout:

    9/8/13

    Upon rising:

    -dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA

    Warmup - 5km run through park (fasted).

    Day 2 - Lower Body Power

    Squats - 90-120 seconds rest
    160x8
    180x8
    260x5
    270x5
    290x5

    - numbers are up here

    Hack Squats - 60 seconds rest
    230x10
    240x10

    Leg Extensions - 30 seconds rest
    145x10
    145x10
    145x10

    - added 5lbs

    - last few reps were pretty painful, paused at 7 and 9 but got the set done.

    Stiff Leg Deadlifts - 90 seconds rest
    205x8
    205x8
    215x7

    *added 10 on the last set but couldnt get all the way to 8...nausia set in around rep 4

    Lying Legs Curls supersetted with Ab Wheel
    90x10 / 10
    90x10 / 10
    90x10 / 10


    Barbell Calf Raises supersetted with Crunches - NO rest
    210x12 / 25
    210x12 / 25
    210x12 / 25
    210x12 / 25


    Felt like I had a great workout this morning. Run really cleared my mind, and thus was mentally on point.

    This evening I will add in a second cardio session: 8km fast paced walk (2km of which is uphill).
    FINAFLEX REP
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    Great detail in here still bud. How is the weight looking with the added cardio?

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Great detail in here still bud. How is the weight looking with the added cardio?
    Thanks Monte. Down about 6 lbs since the start of the log, but feeling leaner.
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    Quote Originally Posted by wasme View Post

    Thanks Monte. Down about 6 lbs since the start of the log, but feeling leaner.
    Yeeeeeah

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Sounds like things are going really well! Keep killing it!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Great work in here wasme! Sorry, I've been slacking lately.
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by wasme View Post
    Doesed G8 at 11pm, but couldn't fall asleep.. last time I looked at the clock was 1:15am. However, had really stressful night and way too much on my mind. Was surprised I fell asleep at all. Mind you I did then sleep 7 solid hours.

    Sleep last night - 7 hours unbroken.

    Dream status - No memory of one.

    Morning feeling - refreshed, ready to workout.

    Workout:

    9/8/13

    Upon rising:

    -dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA

    Warmup - 5km run through park (fasted).

    Day 2 - Lower Body Power

    Squats - 90-120 seconds rest
    160x8
    180x8
    260x5
    270x5
    290x5

    - numbers are up here

    Hack Squats - 60 seconds rest
    230x10
    240x10

    Leg Extensions - 30 seconds rest
    145x10
    145x10
    145x10

    - added 5lbs

    - last few reps were pretty painful, paused at 7 and 9 but got the set done.

    Stiff Leg Deadlifts - 90 seconds rest
    205x8
    205x8
    215x7

    *added 10 on the last set but couldnt get all the way to 8...nausia set in around rep 4

    Lying Legs Curls supersetted with Ab Wheel
    90x10 / 10
    90x10 / 10
    90x10 / 10


    Barbell Calf Raises supersetted with Crunches - NO rest
    210x12 / 25
    210x12 / 25
    210x12 / 25
    210x12 / 25


    Felt like I had a great workout this morning. Run really cleared my mind, and thus was mentally on point.

    This evening I will add in a second cardio session: 8km fast paced walk (2km of which is uphill).
    Nice core work! I am bad about doing my core...
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    All caught up. Solid work as usual wasme.
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    Quote Originally Posted by MrKleen73 View Post
    Sounds like things are going really well! Keep killing it!
    Thanks Kleen. Sleep/recovery have been top notch.

    Quote Originally Posted by 804 View Post
    Great work in here wasme! Sorry, I've been slacking lately.
    No worries bro, thanks man..

    Quote Originally Posted by drewsicle3210 View Post
    Nice core work! I am bad about doing my core...
    LOL just hoping I am doing the ab wheel correctly - sometimes I am not so sure.

    Quote Originally Posted by breezy11 View Post
    All caught up. Solid work as usual wasme.
    Thanks Breezy, give it my all. Really enjoying this training protocol.
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    9/10/2013


    Doesed G8 at 10pm (early morning today - and all week for that matter)

    Sleep last night - 7 hours unbroken.

    Dream status - No memory of one.

    Morning feeling - refreshed, ready for a run.


    Got up this morning at 530 and dosed my BCAASAA with some Ignite2. Had a nice 5.5km run, before getting ready and heading into work.

    Once back home I will do my weights session (Back / Shoulders Hypertrophy), and will post that upon completion.
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    Day 4: Back and Shoulders Hypertrophy

    Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

    Bent Over Row Speed
    170x3
    180x3
    180x3
    180x3
    180x3
    180x3

    Pulldowns (wide grip)
    200x12
    210x12
    220x12

    Seated Rows
    140x12
    140x12
    140x10

    One Arm Dumbbell Rows
    70x15/15
    70x15/15

    Close Grip Pull downs (Palms facing) superset with Strechers
    160x20 / 140x20
    160x18 / 140x15

    Seated Dumbbell Press
    45x15
    45x12

    Upright Rows superset with Facepulls
    100x10 / 100x15
    100x10 / 100x15

    Lateral Raises superset with High Pull Low Rows
    20x20 / 50x12
    20x20 / 50x12
    20x20 / 50x9
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    Good workout, but rough. It has been cool here for a couple of weeks, and with the humid-ex today we hit 40 Celsius. Garage was very stuffy and hot, and wore me down towards the end of my workout.
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    Great session. Lots of sets in there!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Great session. Lots of sets in there!
    Thanks boss.. was drenched by the end today.
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    There isn't a whole lot of skill involved in the ab wheel, just a lot of muscles!! Definitely make you work for it
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