TGR's Cheetos Chraining

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  1. 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


  2. Quote Originally Posted by RegisterJr View Post
    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?
    •   
       


  3. Quote Originally Posted by RegisterJr View Post
    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!

  4. Quote Originally Posted by kenpoengineer View Post
    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.
    Quote Originally Posted by drewsicle3210 View Post
    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.

    Quote Originally Posted by drewsicle3210 View Post
    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!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  5. Roll Tide
    •   
       


  6. Quote Originally Posted by drewsicle3210 View Post
    Roll Tide
    Traitor...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  7. 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

  8. 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...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  9. 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

  10. Quote Originally Posted by drewsicle3210 View Post
    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!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  11. Quote Originally Posted by RegisterJr View Post
    It does exactly what it advertises. Within the first two sets of anything in the gym I blow up like a balloon!
    Holy rusted metal, that's outstanding!!!!!


    .... (Vicodin)

  12. Quote Originally Posted by drewsicle3210 View Post
    Holy rusted metal, that's outstanding!!!!!


    .... (Vicodin)
    That stuff knocks me out!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  13. 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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  14. Quote Originally Posted by RegisterJr View Post
    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.

  15. Quote Originally Posted by drewsicle3210 View Post
    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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  16. 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

  17. 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!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  18. Negs is a good idea. I will give it a go next sesh.

  19. 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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  20. Nice workout RJ. Congrats on rep PR!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  21. Nice job on the PR. You are getting it bro, motivating me.

  22. Thanks, homies!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  23. 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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  24. Saturday workouts are great because usually there is nothing rushing you through it.

  25. 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.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
  •   

      
     

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