TGR's Cheetos Chraining

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This is my non-sponsored, nothing really specific, log. I'm not exactly sure what my immediate goal is; I suppose it's a slow fat loss without losing gains, but I haven't stuck to any specific diet in the last few weeks. Right now I've been at 2400-2800 calories/day, and my macros have been 30-35p/40-45c/20-25f. During training days, that is. Weekends I stay at around 2500 but don't count macros.

I am 1.5 weeks in of trying to stay at high volume. My goal is 20-ish reps per set, but I haven't gotten used to the weight I need for that yet. I'm enjoying the pump and the DOMs. Oh, the DOMs!

I'm thinking 4 total weeks of high volume, 2 weeks at a 5 rep max, 2 weeks at a 3 rep max, a week or two at 8-12 reps, then a deload. Maybe...

My supplements right now are:

FinaFlex Max Pump (2 w left?)

Versa -1 (I am on day two of my first run. I saw a post wondering what it actually does, and since no one there knew I figured now would be a good time to find out myself)

Modern BCAA's (x5g pre)

Creatine Mono (NP; 2.5-3g)

Gameday PWO by MAN (1-2 w left)

Well, that's about all I've got! I'll adjust supps as I change them.
 
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All one super set:

Dumbbell Shoulder Press 58.33

Set 1 : 30x25
Set 2 : 35x20
Set 3 : 35x20
|
Hanging Leg Raise 20

Set 1 : 19 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
|
Six-Ways 8.33

Set 1 : 5x20
Set 2 : 5x11
|
Rotary Torso 140

Set 1 : 70x30
|
Cable Reverse Fly 83.33

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20
Set 4 : 50x15
Set 4 : 40x12
Set 4 : 30x10
Set 4 : 20x8
|
Cable Rope Rear Delt Row 216.67

Set 1 : 80x30
Set 2 : 100x30
Set 3 : 120x20
Set 4 : 100x35
|
Wood Chops with Dumbbell 33.33

Set 1 : 20x20
|
Notes

Some things I didn't repeat after the first set or two. I just wasn't feeling ANYTHING. I've been tired all week, but I didn't feel as though that was what was slowing me down. There are some personal things going on that is irritating the ish outta me, so I think that may be it. Unfortunately, it made me leave the gym 20m early instead of pushing me to hit PR's.

0635-
For my post meal I had 3 eggs and a 4oz ham/cheese sandwich.
0800-
I had a Granny Smith apple
1000 to 1500-
I have 1/4 avocado, 1/4 red onion, 16oz of baked chicken, 2 cups rice, 2 cups broccoli, and various seasonings all mixed together. That's my lunch meals the rest of this week.

Tomorrow will be a better workout day.
 
drewsicle3210

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Yeah man, Versa-1 is pretty good for focus. There are some other properties, and there are also some other supps that have the same ingredient in their profile
 
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All one super set:

Dumbbell Shoulder Press 58.33

Set 1 : 30x25
Set 2 : 35x20
Set 3 : 35x20
|
Hanging Leg Raise 20

Set 1 : 19 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
|
Six-Ways 8.33

Set 1 : 5x20
Set 2 : 5x11
|
Rotary Torso 140

Set 1 : 70x30
|
Cable Reverse Fly 83.33

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20
Set 4 : 50x15
Set 4 : 40x12
Set 4 : 30x10
Set 4 : 20x8
|
Cable Rope Rear Delt Row 216.67

Set 1 : 80x30
Set 2 : 100x30
Set 3 : 120x20
Set 4 : 100x35
|
Wood Chops with Dumbbell 33.33

Set 1 : 20x20
|
Notes

Some things I didn't repeat after the first set or two. I just wasn't feeling ANYTHING. I've been tired all week, but I didn't feel as though that was what was slowing me down. There are some personal things going on that is irritating the ish outta me, so I think that may be it. Unfortunately, it made me leave the gym 20m early instead of pushing me to hit PR's.

0635-
For my post meal I had 3 eggs and a 4oz ham/cheese sandwich.
0800-
I had a Granny Smith apple
1000 to 1500-
I have 1/4 avocado, 1/4 red onion, 16oz of baked chicken, 2 cups rice, 2 cups broccoli, and various seasonings all mixed together. That's my lunch meals the rest of this week.

Tomorrow will be a better workout day.
Well, at least you got in there and put in some work. Who cares if there are no PR's bro, lots of folks would get smoked doing what you did today
 
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Iiiinnnn for Cheetos!!
Welcome! Yeah, man. I can't have them here. I ate 4 small bags yesterday. :(

Yeah man, Versa-1 is pretty good for focus. There are some other properties, and there are also some other supps that have the same ingredient in their profile
I hope so. I could've used the focus today.

Well, at least you got in there and put in some work. Who cares if there are no PR's bro, lots of folks would get smoked doing what you did today
Thanks, man. My shoulders are my weak spot though. If there is ever a day to NOT bail, it's shoulders. It's all good though!
 
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Pre:
Max Pump
3/4sc Gameday
Versa-1
5g BCAA'S

All one super set.

Chin Up N/A

Set 1 : 0x9
Set 2 : 0x7
|
Wood Chops with Dumbbell 46.67

Set 1 : 20x40
|
Cross Body Hammer Curl 50

Set 1 : 30x20
Set 2 : 30x15
Set 2 : 30x3
Set 2 : 30x2
|
Overhead Cable Curl 100

Set 1 : 70x7
Set 1 : 60x4
Set 1 : 50x6
Set 1 : 40x8
Set 1 : 30x8

Set 2 : 60x20
Set 2 : 50x6
Set 2 : 40x8
Set 2 : 30x10
Set 2 : 20x15
|
Barbell Deadlift 308.33

Set 1 : 185x20
|
Cable Standing One Arm Bicep Curl 66.67

Set 1 : 50x10
Set 1 : 40x5
Set 1 : 30x5
Set 1 : 20x8

Set 2 : 50x10
Set 2 : 40x5
Set 2 : 30x5
Set 2 : 20x6
|
Twisting Standing Dumbbell Curl 28.67

Set 1 : 20x13
Set 1 : 15x5
Set 1 : 10x5
Set 1 : 5x6
|
Notes

I haven't had bicep pains like that in a while.

My diet was horrible today. I've just been hungry non-stop. I ate my normal clean foods, but stopped at the store and had pretzels, chips, 2 packs of granola bars, and about 1oz of peanuts. Fat city!
 
drewsicle3210

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Good friggin job bro! Did some slayin in there today
 
drewsicle3210

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I ate 2 krispy kreme donuts today, so you shouldn't be too upset about your diet:thumbup:
 
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I ate 2 krispy kreme donuts today, so you shouldn't be too upset about your diet:thumbup:
Mmmm. I think I'm going to consume some Cheetos today before I start my carb cycle. I'd love to kill some doughnuts though.
 
kenpoengineer

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How did I miss this log?! I live Cheetos. Killing it in here RJ!
 
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Struggling to get motivated this morning. I probably would go back to bed if I hadn't already started on coffee. I really should squeeze in more sleep on the weekends...
 
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Weight: ?

Pre:
5g BCAA's
3'ish g Creatine Mono

Post:
1x OEP Thermo (pill)


Barbell Squat 375

Set 1 : 225x20

Set 2 : 285x5
Set 2 : 225x8
Set 2 : 135x20

Set 3 : 135x30 (30sec pause)
Set 3 : 135x10 (30sec)
Set 3 : 135x10
|
One Arm Kettlebell Swing 33

Set 1 : 18x25
|
BB Lunges 133.33

Set 1 : 80x20
Set 2 : 80x20
|
Weighted Decline Crunch 63

Set 1 : 35x24
Set 1 : 25x6
Set 1 : 1x5

Set 2 : 35x19
Set 2 : 25x5
Set 2 : 1x5
|
Notes


I got to the gym a little late this morning. Was so close to skipping, but I'm glad I didn't. No PR's today. Actually, I feel like I didn't do that much at all. I had a good quad pump, so we'll see if I have any DOMs tomorrow.

So far my carb cycling is going ok. I'm not that cranky or too hungry with OEP thermo, but it is only day 1.
 
drewsicle3210

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OEP is good stuff, and I always had great results by taking it immediately after I work out. Feels like it keeps my heart rate up and burns more fat. You should graduate to 2 pills in a few days
 
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OEP is good stuff, and I always had great results by taking it immediately after I work out. Feels like it keeps my heart rate up and burns more fat. You should graduate to 2 pills in a few days
I took mine about an hour post-wo, then ate about 30 min after that. You think I should change that up? I was also thinking about when I go to two doses that I might try taking the first pre-wo, and the second right before noon.

I really do like the feeling of awareness. It helps a lot on sleep deprived days. Looking forward to trying OxyECA Black again too!
 
drewsicle3210

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I took mine about an hour post-wo, then ate about 30 min after that. You think I should change that up? I was also thinking about when I go to two doses that I might try taking the first pre-wo, and the second right before noon.

I really do like the feeling of awareness. It helps a lot on sleep deprived days. Looking forward to trying OxyECA Black again too!
Well, you could take one pre workout, if you don't use a pre-workout. Did you read the bottle? Take 1 pill in the morning for days 1-3, then add a second pill about 6-8 hours later on day 4-7, then add another pill to the morning dose after that. Something like that. OEP is extremely effective (when combined with a good diet an exercise program)
But all thermos are effective in a caloric deficit with exercise. I have known many dudes that would take their thermos and proceed to stuff their faces all day, and not do PT, all the while thinking that 'they are different' or this thermo must not work for them. People don't understand the concept behind eat less move more.
"No, you're not special. You don't have a glandular problem. Your thyroid isn't underactive. And you aren't big boned!! You are just a fatty and you will stay a fatty as long as you keep thinking and acting like a fatty!!" -- there, I said it. I try to tell these jokers but most of the time they don't want to hear it. Yes, I work with people like this.

I guess I got a little off topic here...
 
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Well, you could take one pre workout, if you don't use a pre-workout. Did you read the bottle? Take 1 pill in the morning for days 1-3, then add a second pill about 6-8 hours later on day 4-7, then add another pill to the morning dose after that. Something like that. OEP is extremely effective (when combined with a good diet an exercise program)
But all thermos are effective in a caloric deficit with exercise. I have known many dudes that would take their thermos and proceed to stuff their faces all day, and not do PT, all the while thinking that 'they are different' or this thermo must not work for them. People don't understand the concept behind eat less move more.
"No, you're not special. You don't have a glandular problem. Your thyroid isn't underactive. And you aren't big boned!! You are just a fatty and you will stay a fatty as long as you keep thinking and acting like a fatty!!" -- there, I said it. I try to tell these jokers but most of the time they don't want to hear it. Yes, I work with people like this.

I guess I got a little off topic here...
Nah, I don't read directions much. Speaking of stuffing face, here's my daily intake:


2,038 calories, 199p/81c/94f

I am not starving, surprisingly. But, I'm usually my hungriest the first few hours after my workout and the OEP helped with that.
 
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I had four cases at court yesterday, had to play catch up afterwards, an had kiddos second football game (0-50 :/ ) last night, so I'll have to post yesterday's workout later.

I woke up off and on all week, and about 0200 I decided I was sleeping in until 0500 and taking a rest day. It's my first rest day, not including my very unclean vacation in July, since February.

I'm not going to lie, I feel great and well rested. I may get in a makeup Saturday before work, workout at home, or just not. Worst case I don't repeat a muscle group this week.

Diet has been in par as far as my goals go. I accidentally hit 100g carbs yesterday via a damn banana; but hey, I made it through a football game without getting any cheats in. Today's carbs will be in the high seventies, and since I didn't workout I may keep my calories in the 1800-1900 range with my fats around 60g. I'm hungry as heck, but I'm already seeing my four upper abs come back through. This carb cycle may be shorter than I first expected.
 
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Seeing abs is a good thing. Lurk mode on. Lol
 
drewsicle3210

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Abs!! Good stuff. Nothing wrong with a rest day. Honestly I think 5 days a week is too much when you are putting in work, and not 'on'
 
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Abs!! Good stuff. Nothing wrong with a rest day. Honestly I think 5 days a week is too much when you are putting in work, and not 'on'
Funny you say that, I've been wondering if I should either go to 4, or 5 with a 3 on, 1 off, 2 on, 1 off.
 
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Yesterday:

Barbell Bench Press 225

Set 1 : 135x20

Set 2 : 185x5 (shoulder felt weird, dropped weight, then switched to DB's)
Set 2 : 135x10

Dumbbell Bench Press 83.33

Set 1 : 50x20
Set 2 : 50x15 pause+
Set 2 : 50x10
|
Weighted BTH Pull-Ups N/A

Set 1 : 0x8
Set 2 : 0x7
Set 3 : 0x6
|
Lawnmowers 114.67

Set 1 : 80x13
Set 1 : 60x10
Set 2 : 60x22
|
Around the Worlds 20.5

Set 1 : 15x11
Set 2 : 15x11
|
Standing V-Bar Row 200

Set 1 : 100x20
Set 2 : 120x20
|
Dumbbell Incline Fly 53.67

Set 1 : 35x16
Set 1 : 20x9
Set 2 : 35x12
Set 2 : 20x5
|
Inverted Row 1.5

Set 1 : 1x15
|

|
Notes
Ok, I'm back to 8-12 reps starting tomorrow. Also, I need to go back to mostly DB's on chest. I got a twinge that was very similar to the one I got several years ago right before I had to sit out for 8 months.
 
kenpoengineer

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Twinges in the shoulder area is not good. Nice session here. With the shoulder issues I'd drop the around the worlds IMHO. These can be very damaging.
 
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Pre:
5g BCAA's
2.5-3g Creatine Mono
3/4 scoop Gameday
2x Flaxoil pills
1/3 scoop OxyElite PROtein vanilla mixed in with coffee
OEP Thermo x1
BM

Intra:
Water

Post:
OEP Thermo x1
Food
More Food

Ab Rollout on Knees 16

Set 1 : 16 Laps/Reps
Set 2 : 10 Laps/Reps
|
Twisting Standing Dumbbell Curl 50.67

Set 1 : 35x12

Set 2 : 40x8
Set 2 : 30x2
Set 2 : 20x4

Set 3 : 35x8
Set 3 : 25x3
Set 3 : 15x3
Set 3 : 10x4

Set 4 : 35x6
Set 4 : 25x2
Set 4 : 15x3
Set 4 : 10x3
Set 4 : 5x4
|
Weighted Bench Dip 116.67

Set 1 : 35x24
Set 2 : 70x20
Set 3 : 70x20
|
Spider Curl 120

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x8
|
Tricep Dumbbell Kickback 52

Set 1 : 40x9
Set 2 : 30x12
Set 3 : 35x10
|
Reverse Preacher Curl 66.67

Set 1 : 40x15
Set 2 : 50x10
|
Triceps Pushdown - Rope 160

Set 1 : 120x10
Set 1 : 70x8

Set 2 : 120x10
Set 2 : 90x6
Set 2 : 90x3

Set 3 : 120x7
Set 3 : 100x5
Set 3 : 60x6
Set 3 : 40x6
|
EZ-Bar Curl 109.33

Set 1 : 80x11
Set 2 : 80x10
Set 3 : 70x10
|
Reverse Grip Skullcrusher 93.33

Set 1 : 70x10
Set 2 : 70x8
|
Dumbbell Side Bend 120

Set 1 : 90x10
Set 2 : 80x12
|
Notes

It felt good getting away from the higher reps. I still had an increased HR and good sweats from super-setting everything and taking few breaks. I think I'll stay at 8-12 reps next week and stay <100g carbs next week, then up everything the following week and go for 3-5 reps. I've never done a low rep workout, so I'm interested to see how that goes. No barbell bench, though. I think I need to just stay with DB's...

Sent from Thomas' iPhone
 
drewsicle3210

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Yesterday:

Barbell Bench Press 225

Set 1 : 135x20

Set 2 : 185x5 (shoulder felt weird, dropped weight, then switched to DB's)
Set 2 : 135x10

Dumbbell Bench Press 83.33

Set 1 : 50x20
Set 2 : 50x15 pause+
Set 2 : 50x10
|
Weighted BTH Pull-Ups N/A

Set 1 : 0x8
Set 2 : 0x7
Set 3 : 0x6
|
Lawnmowers 114.67

Set 1 : 80x13
Set 1 : 60x10
Set 2 : 60x22
|
Around the Worlds 20.5

Set 1 : 15x11
Set 2 : 15x11
|
Standing V-Bar Row 200

Set 1 : 100x20
Set 2 : 120x20
|
Dumbbell Incline Fly 53.67

Set 1 : 35x16
Set 1 : 20x9
Set 2 : 35x12
Set 2 : 20x5
|
Inverted Row 1.5

Set 1 : 1x15
|

|
Notes
Ok, I'm back to 8-12 reps starting tomorrow. Also, I need to go back to mostly DB's on chest. I got a twinge that was very similar to the one I got several years ago right before I had to sit out for 8 months.
Nice job bro, watch yo sholda!! Like that?
 
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Pre:
5g BCAA's
2.5-3g Creatine Mono
3/4 scoop Gameday
2x Flaxoil pills
1/3 scoop OxyElite PROtein vanilla mixed in with coffee
OEP Thermo x1
BM

Intra:
Water

Post:
OEP Thermo x1
Food
More Food

Ab Rollout on Knees 16

Set 1 : 16 Laps/Reps
Set 2 : 10 Laps/Reps
|
Twisting Standing Dumbbell Curl 50.67

Set 1 : 35x12

Set 2 : 40x8
Set 2 : 30x2
Set 2 : 20x4

Set 3 : 35x8
Set 3 : 25x3
Set 3 : 15x3
Set 3 : 10x4

Set 4 : 35x6
Set 4 : 25x2
Set 4 : 15x3
Set 4 : 10x3
Set 4 : 5x4
|
Weighted Bench Dip 116.67

Set 1 : 35x24
Set 2 : 70x20
Set 3 : 70x20
|
Spider Curl 120

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x8
|
Tricep Dumbbell Kickback 52

Set 1 : 40x9
Set 2 : 30x12
Set 3 : 35x10
|
Reverse Preacher Curl 66.67

Set 1 : 40x15
Set 2 : 50x10
|
Triceps Pushdown - Rope 160

Set 1 : 120x10
Set 1 : 70x8

Set 2 : 120x10
Set 2 : 90x6
Set 2 : 90x3

Set 3 : 120x7
Set 3 : 100x5
Set 3 : 60x6
Set 3 : 40x6
|
EZ-Bar Curl 109.33

Set 1 : 80x11
Set 2 : 80x10
Set 3 : 70x10
|
Reverse Grip Skullcrusher 93.33

Set 1 : 70x10
Set 2 : 70x8
|
Dumbbell Side Bend 120

Set 1 : 90x10
Set 2 : 80x12
|
Notes

It felt good getting away from the higher reps. I still had an increased HR and good sweats from super-setting everything and taking few breaks. I think I'll stay at 8-12 reps next week and stay <100g carbs next week, then up everything the following week and go for 3-5 reps. I've never done a low rep workout, so I'm interested to see how that goes. No barbell bench, though. I think I need to just stay with DB's...

Sent from Thomas' iPhone
That looks like a dream pre workout stack!!
I am looking forward to my Gameday!
Looks like you killed it today bro! I need to hit some gym tomorrow!
 
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Twinges in the shoulder area is not good. Nice session here. With the shoulder issues I'd drop the around the worlds IMHO. These can be very damaging.
Nice job bro, watch yo sholda!! Like that?
Oddly, around the worlds and shoulder presses don't ever bother my shoulder. It's only bb flat press. I will stay away from it for a while. The last thing I need is to have to take a several month break due to an injury... again.

That looks like a dream pre workout stack!!
I am looking forward to my Gameday!
Looks like you killed it today bro! I need to hit some gym tomorrow!
I liked it. Probably could've done only 1/2 scoop Gameday since I took the Thermo. I may indeed be doing that Monday as I have only about a half, G.O.T., left.

____________

Speaking of PWO's, I think I'll take two weeks off and still to my caffeine and Thermo. That will give me time to see what I want to do next. I really like Gameday and SpeedX3, but I've heard good things about and want to try Muscle Marinade. I also have used Endurance in a while...

_____________

Go Noles!
 
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drewsicle3210

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I am still a noles fan, just giving you sh!t. I am not 'that guy' that hops on the bandwagon everytime he moves to another town
 
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Pre:
1/3 scoop oxyelite protein
5g BCAA's
2.5-3G Creatine
3/4sc Gameday
1 serving Max Pump

Post:
Food
Metamucil (pizza and Cheetos yesterday)

Workout, one large superset:

Standing Military Press 120.33

Set 1 : 95x8
Set 2 : 85x10
Set 3 : 85x9
|
Decline Weighted Twist 23.33

Set 1 : 10x40
Set 2 : 10x40
|
Standing Barbell Press Behind The Neck 113.33

Set 1 : 65x14
Set 2 : 85x10
|
Twisting Medicine Ball Slams 30

Set 1 : 15x30
Set 2 : 15x14
|
Alternate Seated Bent Over Dumbbell Reverse Fly 36.67

Set 1 : 20x25
|
Ab Crunch Machine 61

Set 1 : 30x31
Set 2 : 30x23
Set 2 : 20x5
Set 3 : 20x15
|
Delt Destroyers 56

Set 1 : 40x12
Set 1 : 15x12
Set 2 : 40x8
Set 2 : 15x12
|
Smith Machine Shoulder Press Behind the Neck 171

Set 1 : 135x8
Set 2 : 95x10
Set 3 : 95x8
|
Notes

If it looks like I was all over the place, I was. People kept stealing my press bars and ab benches, so I ended up on machines. The downside of large super sets...
 
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Great scott!!
How is the max pump treating you? I hear it gets better over a period of time as your body reaches higher saturation
 
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Great scott!!
How is the max pump treating you? I hear it gets better over a period of time as your body reaches higher saturation
It does exactly what it advertises. Within the first two sets of anything in the gym I blow up like a balloon!
 
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Pre:
1/4 sc GAMEDAY (the last)
1/2scoop Jack3D
FinaFlex Max Pump
5g BCAA'S
2.5-3G Creatine

All one super set; sets 2 and 4 of squats were done after the calf raise sets of 1-2.

Barbell Squat 320.83

Set 1 : 135x5
Set 1 : 225x5
Set 2 : 275x5
Set 2 : 225x8
Set 3 : 225x10
Set 4 : 225x12
|
Alternate Incline Dumbbell Curl 46.67
- Note : 2s Sqz, 5s Neg, 2-3s raise

Set 1 : 40x5
Set 1 : 35x1
Set 1 : 30x1
Set 1 : 30x1
Set 1 : 20x5

Set 2 : 30x7
Set 2 : 25x2
Set 2 : 20x3
Set 2 : 20x5
|
Seated Calf Raise 123
Note : 5s Sqz, 5s Neg, 5s hold at bottom; then only 5s Sqz; then fast. All in same set, unsure if reps.

Set 1 : 1x1 (didn't count, maxed out)

Set 2 : 90x11
Set 2 : 90x10

Set 3 : 90x10
Set 3 : 90x10
|
Dumbbell Preacher Hammer Curl 39.67
-Concentrated, one arm at a time

Set 1 : 35x4
Set 2 : 20x7

|
Barbell Drag Curl 133.33

Set 1 : 100x10
Set 2 : 100x9
Set 2 : 80x2
|
Cross Body Hammer Curl 44.33

Set 1 : 35x8
Set 1 : 30x3
Set 1 : 25x3
Set 1 : 15x5


Notes:
I also did toe raises with a band. I'm not sure what its called, I borrowed the idea from another log. I think I did 3x15 with the black band, but I may have done 4 sets. They were all with a 5sec squeeze at the top.

Going to take a stim break. I'm not sure how long, but only caffeine, Creatine, and max pump until its gone. I miss the tingly.
 
drewsicle3210

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Pre:
1/4 sc GAMEDAY (the last)
1/2scoop Jack3D
FinaFlex Max Pump
5g BCAA'S
2.5-3G Creatine

All one super set; sets 2 and 4 of squats were done after the calf raise sets of 1-2.

Barbell Squat 320.83

Set 1 : 135x5
Set 1 : 225x5
Set 2 : 275x5
Set 2 : 225x8
Set 3 : 225x10
Set 4 : 225x12
|
Alternate Incline Dumbbell Curl 46.67
- Note : 2s Sqz, 5s Neg, 2-3s raise

Set 1 : 40x5
Set 1 : 35x1
Set 1 : 30x1
Set 1 : 30x1
Set 1 : 20x5

Set 2 : 30x7
Set 2 : 25x2
Set 2 : 20x3
Set 2 : 20x5
|
Seated Calf Raise 123
Note : 5s Sqz, 5s Neg, 5s hold at bottom; then only 5s Sqz; then fast. All in same set, unsure if reps.

Set 1 : 1x1 (didn't count, maxed out)

Set 2 : 90x11
Set 2 : 90x10

Set 3 : 90x10
Set 3 : 90x10
|
Dumbbell Preacher Hammer Curl 39.67
-Concentrated, one arm at a time

Set 1 : 35x4
Set 2 : 20x7

|
Barbell Drag Curl 133.33

Set 1 : 100x10
Set 2 : 100x9
Set 2 : 80x2
|
Cross Body Hammer Curl 44.33

Set 1 : 35x8
Set 1 : 30x3
Set 1 : 25x3
Set 1 : 15x5


Notes:
I also did toe raises with a band. I'm not sure what its called, I borrowed the idea from another log. I think I did 3x15 with the black band, but I may have done 4 sets. They were all with a 5sec squeeze at the top.

Going to take a stim break. I'm not sure how long, but only caffeine, Creatine, and max pump until its gone. I miss the tingly.
Man, Finaflex is getting a freebie from this log....

You are a better man than I!! No stim breaks for this guy, not for a while anyways.
 
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Man, Finaflex is getting a freebie from this log....

You are a better man than I!! No stim breaks for this guy, not for a while anyways.
I can't afford to up the serving size right now, so I have no choice. Also, you don't pound the coffee like I do.
 
drewsicle3210

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Right on. I can't afford it either. One day I will be out of all of my Pre-workouts. Then just hopefully logging some every now and then
 
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Pre:
5g BCAA's
2.5-3g Creatine

Barbell Deadlift 339.17

Before stretch W/U- Set 1 : 135x10
Set 2 : 225x10
Set 3 : 275x7
Set 3 : 225x4
Set 4 : 225x9

Was going to do two more sets, but the cross fitters needed the bar to do barx10 squats. ***gots.
|
EZ Bar Incline Triceps Extension 95.67

5sec Neg for first of set, then no neg.

Set 1 : 70x10
Set 1 : 70x2

Set 3 : 70x11

Set 4 : 70x8
Set 4 : 50x6 ( w/ neg)

Set 6 : 50x10
|
Wide Grip Pulldown Behind The Neck 186.67

5sNeg on sets 1.1 and 1.2, 2.1, 3.1, 4.1

Set 1 : 160x5
Set 1 : 130x5
Set 1 : 100x10

Set 2 : 130x10
Set 2 : 100x10

Set 3 : 130x8
Set 3 : 100x10

Set 4 : 120x8
Set 4 : 90x10
|
Barbell Seated Overhead Triceps Extension 70

*5sNeg

Set 1 : 50x12
Set 2 : 50x10
|
Close Grip Vertical Row 114

5sNeg, 2sPause on 1.2, 2, 3

Set 1 : 90x8
Set 1 : 90x1

Set 2 : 70x6

Set 3 : 45x8
|
Dip Machine 266.67

Set 1 : 200x10
Set 2 : 190x9
Set 2 : 150x4
Set 3 : 180x10
|
Notes
The five second negatives gave me an amazing pump/burn.

My biceps are sore from yesterday, and I rarely ever get sore on those. I may keep the 5sNeg for a couple weeks before going heavy!
 
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Smith Machine Bench Press 270

Set 1 : 135x10
Set 2 : 225x5
Set 3 : 225x6
Set 3 : 225x3
Set 4 : 225x6
Set 4 : 185x10
Set 5 : 185x9
Set 5 : 135x10

I did smith bench today because of my recent tweaking in my left shoulder. Maybe this won't last very long...
|
Ab Rollout on Knees 20

Set 1 : 20 Laps/Reps
Set 1 : 2 Laps/Reps W/ HOLD
Set 2 : 11 Laps/Reps
|
Dumbbell Incline Bench Press 93.33

Set 1 : 70x10
Set 2 : 60x10
Set 2 : 50x4
Set 2 : 40x3
Set 2 : 30x3
Set 3 : 60x8
Set 3 : 45x4
Set 3 : 30x4
Set 3 : 30x2
|
Dumbbell Side Bend 125.33

Set 1 : 80x17 PR
Set 2 : 80x13
|
Cable Cross Over 112

Set 1 : 80x12
Set 2 : 70x14
|
Notes
Good workout today even without a PWO or Thermo. I went fasted also. Unfortunately, my strength is still way behind where it was last November. Oh well, we'll fix that.
 
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Nice workout RJ. Congrats on rep PR!
 
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Thanks, homies!
 
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Pre:
Creatine Mono x2.5-3G
BCAA's x5g
MaxPump

All one superset; I stopped on the ab thrusts because the only available decline bench was way across the gym and that's too long of a rest period walking over there.

Horizontal Presses 12

Set 1 : 5x11
Set 1 : 10x3

Set 2 : 10x6
Set 2 : 5x7

Set 3 : 10x4
Set 3 : 5x10

I really should stick to the 5's on these with my recent shoulder issues. They just FEEL light, but the 10's feel like a boulder...
|
Decline Ab Reach 66

Set 1 : 45x14
Set 1 : 25x8

Set 2 : 45x10
Set 2 : 25x7

Set 3 : 25x15
Set 3 : 10x7
|
Front Incline Dumbbell Raise 24

Set 1 : 15x12
Set 1 : 10x7

Set 2 : 20x6
Set 2 : 15x6
Set 2 : 5x8

Set 3 : 15x7
Set 3 : 5x7
|
High Weight Plate Front Raise 47.83

Set 1 : 35x10
Set 1 : 10x11

Set 2 : 35x11
Set 2 : 10x11

Set 3 : 25x10
Set 3 : 10x10
|
Decline Leg Raise with Hip Thrust 17

Set 1 : 17 Laps/Reps
|
External Rotation with Cable 42

Set 1 : 30x12
Set 1 : 20x8

Set 2 : 30x11
Set 2 : 20x10

Set 3 : 30x9
Set 3 : 20x9
|
Notes

My "diet" was horrible yesterday. It was one of those days that I ate almost everything I saw, and I didn't care.

So, no training today because I wanted the extra hour sleep before work, and I am about to down an OEP Thermo so I don't go overboard again.
 
drewsicle3210

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Saturday workouts are great because usually there is nothing rushing you through it.
 
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Pre:
2 tbsp PB
Coffee, splash milk
3G Creatine
Versa 1
Jack3D x1s (I should still be taking a stim break, but I was tempted to stay home so I needed the boost)

All one super set:

One Leg Extension 169

Set 1 : 130x6
Set 2 : 130x9
Set 3 : 130x5
Set 3 : 100x5
Set 3 : 70x3
|
Dumbbell One Arm Shoulder Press 65

***I started with 60's, did 10 with my right but 0 with my left. It hit that pain spot, so I only recorded what my left could do. I don't know when this issue will be remedied...

Set 1 : 50x7
Set 2 : 50x9
|
Lying Leg Curls 143

Set 1 : 125x4
Set 1 : 80x6 slow
Set 1 : 50x9 slow

Set 2 : 110x9
Set 2 : 80x5 slow
Set 2 : 50x5 slow
|
Barbell Squat 300

All A2G, pause at the bottom. Pauses were 1-3 sec's

Set 1 : 135x5
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 225x5
Set 4 : 135x15
Set 5 : 135x15
|
Weighted Decline Crunch 60.67

All slow reps:

Set 1 : 35x22
Set 1 : 25x6
Set 1 : 1x6

Set 2 : 35x14
Set 2 : 25x3
|
Smith Machine Rear Delt Row 239.17

Set 1 : 135x15
Set 1 : 205x5
|
Notes:

Decided since my shoulder was acting yo that I'd just do leg.
 

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