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  1. Professional Member
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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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    Negs is a good idea. I will give it a go next sesh.
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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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    Nice job on the PR. You are getting it bro, motivating me.
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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.
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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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    Good stuff. Nice squat session too. I can feel your burn!

    How are you liking the Versa-1?
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    Quote Originally Posted by drewsicle3210 View Post
    Good stuff. Nice squat session too. I can feel your burn!

    How are you liking the Versa-1?
    I don't know... Ive been very tired from lack of sleep and I'm not sure how that may be affecting the focus. I mean, I'm dog tired all the time right now and have been the last two weeks.

    I am super hungry all day. Not sure if that's from the versa...
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    Versa has been known to make people hungry. Increased strength, focus, vascularity, muscle fullness have all been stated.
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    Quote Originally Posted by drewsicle3210 View Post
    Versa has been known to make people hungry. Increased strength, focus, vascularity, muscle fullness have all been stated.
    My sodium intake may be screwing with the vascularity, but I definitely feel muscle fullness. I stopped the MaxPump Saturday, so that should wear off soon. I'll continue to run Versa 1 for another month solo and see how it does.
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    I elected to sleep in today. My sleep was broken due to the dogs barking all night. I've been short on sleep as it is and I have two court cases today and it's an away game for kiddo tonight, so I would've ended up having a crappy workout tomorrow anyway. Hopefully this will help set me on track, and this Saturday will be the first in over a month that I'll be able to sleep past 5am.

    Oh well, this just means I won't be repeating legs this week.
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    Quote Originally Posted by RegisterJr View Post
    I elected to sleep in today. My sleep was broken due to the dogs barking all night. I've been short on sleep as it is and I have two court cases today and it's an away game for kiddo tonight, so I would've ended up having a crappy workout tomorrow anyway. Hopefully this will help set me on track, and this Saturday will be the first in over a month that I'll be able to sleep past 5am.

    Oh well, this just means I won't be repeating legs this week.
    Oh man, I slept in also. My problem was my 5 year old with a fever. Nit a problem actually, but that is why I didn't sleep much. I am about to hit the sack right now.
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    Sleep gentlemen, the iron will still be there tomorrow.
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    I wake up relatively wide-awake every hour or two to go to the restroom, but as soon as my alarm goes off I'm groggy as hell and battle to get up. Thank God for coffee.

    Has anyone tried Melatonin 5mg? I wonder if that's what's making me not want to get up. I don't have trouble sleeping really, but the melatonin helps a little to go back to sleep if the dogs wake me up.

    Any-who, I'm downing my bold coffee and executing a high volume BM right now, and I decided to do 1.5s Jack3D with my Versa 1 and BCAA's this morning before back and biceps.
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    Melatonin does that to me if I use more than 2 mg. Try cutting in half ( I'm 5'6"). I read somewhere to make sure you take breaks from it.
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    Quote Originally Posted by kenpoengineer View Post
    Melatonin does that to me if I use more than 2 mg. Try cutting in half ( I'm 5'6"). I read somewhere to make sure you take breaks from it.
    Typically we only take them 3-4 times a week. Does it require longer breaks?

    Cutting it in half is a great idea. The reason we got the 5's is because my wife barely sleeps.
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    Quote Originally Posted by RegisterJr View Post
    Typically we only take them 3-4 times a week. Does it require longer breaks? Cutting it in half is a great idea. The reason we got the 5's is because my wife barely sleeps.
    Looks like there is no evidence for tolerance building:

    Melatonin?
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    Quote Originally Posted by kenpoengineer View Post
    Looks like there is no evidence for tolerance building:

    Melatonin?
    Good read, thanks!
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    All one super set, no breaks except to get from one to another.

    Barbell Reverse Grip Bent Over Row 192.5

    Set 1 : 115x19
    Set 2 : 165x5
    Set 2 : 115x7
    Set 3 : 155x6
    Set 3 : 105x10
    |
    Spider Curl 120

    Set 1 : 100x5
    Set 2 : 100x6
    Set 2 : 80x5
    Set 3 : 80x10
    |
    Cable Palm Rotational Row 140

    Set 1 : 80x12
    Set 2 : 100x10
    Set 2 : 80x8
    Set 3 : 100x12
    Set 3 : 80x8
    |
    Bicep Curl Machine (MATRIX) 180

    Set 1 : 150x6
    Set 1 : 110x4
    Set 1 : 80x6
    Set 2 : 130x6
    Set 2 : 90x5
    Set 2 : 60x6
    |
    Chin Up N/A

    Set 1 : BWx6
    Set 2 : BWx4
    |
    Barbell Drag Curl 145.67

    Set 1 : 115x8
    Set 2 : 115x8
    Set 2 : 105x5
    Set 3 : 105x8
    Set 3 : 85x5
    Set 3 : 65x7
    Set 3 : 45x5
    |
    Close Grip Reverse Lat Pull Down 249.33

    Set 1 : 220x4
    Set 1 : 200x2
    Set 1 : 170x6
    Set 2 : 200x4
    Set 2 : 160x5
    Set 2 : 130x4
    |
    Notes

    I did cardio sprints before and after, and I think I'm going to start doing that every day again. Besides, that's better than lowering my diet...
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    I look at this workout and it makes me say I'm a wimp. Lol. Nice job brother.
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    Quote Originally Posted by kenpoengineer View Post
    I look at this workout and it makes me say I'm a wimp. Lol. Nice job brother.
    Thanks bro!
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    Quote Originally Posted by RegisterJr View Post
    Typically we only take them 3-4 times a week. Does it require longer breaks?

    Cutting it in half is a great idea. The reason we got the 5's is because my wife barely sleeps.
    The 5's I have are gel caps. I have had 3's, but 5's are more effective IMO. More is better right?
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    All one super set:


    Dumbbell Bench Press 114.67

    Set 1 : 80x13

    Set 2 : 80x10
    Set 2 : 60x6

    Set 3 : 80x8
    Set 3 : 55x4

    Set 4 : 55x10
    |
    Ab Rollout on Knees 17

    Set 1 : 17 Laps/Reps
    Set 2 : 11 Laps/Reps
    |
    Dumbbell Decline Press 98

    Set 1 : 70x12

    Set 2 : 70x10
    Set 2 : 55x4

    Set 3 : 70x9
    |
    Plate Twist 78.17

    Set 1 : 35x37
    Set 1 : 25x10
    Set 1 : 10x10

    Set 2 : 35x30
    Set 2 : 25x6
    |
    Butterfly 293.33

    Set 1 : 220x10

    Set 2 : 190x13
    |
    Notes

    I did sprints before I started and in between some sets, but my left Achilles is killing me!

    Strength sucked today. I picked up the 100's on flat and barely even half assed it. Not sure if I was being a sissy, if it was because of fear of my shoulder, or because I skipped dinner and ate no preWO. I definitely made up for it today. I have eaten non stop since I left the gym.
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    Quote Originally Posted by RegisterJr View Post
    All one super set:


    Dumbbell Bench Press 114.67

    Set 1 : 80x13

    Set 2 : 80x10
    Set 2 : 60x6

    Set 3 : 80x8
    Set 3 : 55x4

    Set 4 : 55x10
    |
    Ab Rollout on Knees 17

    Set 1 : 17 Laps/Reps
    Set 2 : 11 Laps/Reps
    |
    Dumbbell Decline Press 98

    Set 1 : 70x12

    Set 2 : 70x10
    Set 2 : 55x4

    Set 3 : 70x9
    |
    Plate Twist 78.17

    Set 1 : 35x37
    Set 1 : 25x10
    Set 1 : 10x10

    Set 2 : 35x30
    Set 2 : 25x6
    |
    Butterfly 293.33

    Set 1 : 220x10

    Set 2 : 190x13
    |
    Notes

    I did sprints before I started and in between some sets, but my left Achilles is killing me!

    Strength sucked today. I picked up the 100's on flat and barely even half assed it. Not sure if I was being a sissy, if it was because of fear of my shoulder, or because I skipped dinner and ate no preWO. I definitely made up for it today. I have eaten non stop since I left the gym.
    Yeah buddy, getting your grub on!
    Nice workout. I need to do core!!
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    Annnnd damn. Was up all night with what feels like a groin tear. Maybe i was landing on my right leg wrong trying to overcompensate for the IT band pain when doing HIIT yesterday?
    I figured since it was tricep day I could go in anyway. So, after waking up at 0315 and drinking 1/2 cup coffee, I went back to bed. I can barely walk it hurts so bad.
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    That sucks. You are falling apart old man!
  31. Professional Member
    kenpoengineer's Avatar
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    Oh man! Groin pull is not fun at all. Heal fast!
  32. Elite Member
    RegisterJr's Avatar
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    5'10"  197 lbs.
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    I'm headed back in the gym today. No lower body, including cardio, this week. Maybe not for a few weeks. I really need to stay 100% on point with my diet... The plan is 2586 cals, 224/253/68-89f. At least for today. If I can't work up a sweat super setting without a cardio boost, I might drop my evening carbs (about 205 cals).

    I am undecided on whether I'll use a PWO all week. This morning I'm doing 1x OxyElite Pro Thermo and 1.5x Jack3D micro just to give me a boost (Following coffee, of course). If I can stay motivated and on track without, then I'm back to the break period.
    FINAFLEX REP
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  33. Elite Member
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    Barbell Shoulder Press 126.67

    Set 1 : 95x10

    Set 2 : 95x6
    Set 2 : 65x8

    Set 3 : 65x12
    |
    Chest Dip N/A

    Set 1 : 0x10
    Set 1 : 0x10

    Set 2 : 0x19

    Set 3 : 0x11
    |
    Barbell Shrugs Behind The Back 337.5

    Set 1 : 225x13

    Set 2 : 225x15
    Set 2 : 185x7

    Set 3 : 185x17

    Set 4 : 185x14
    Set 4 : 135x14
    |
    One Arm Supinated Dumbbell Triceps Extension 46.67

    Set 1 : 35x10

    Set 2 : 30x11
    Set 2 : 30x5
    Set 2 : 30x2

    Set 3 : 35x5
    Set 3 : 20x8
    |
    Barbell Up Right Row 129.83

    Set 1 : 95x9
    Set 2 : 95x11
    Set 3 : 95x10
    Set 4 : 95x10
    |
    Reverse Grip One Arm Seated Overhead Tricep Extension 39

    Set 1 : 25x14

    Set 2 : 30x9
    Set 2 : 25x10
    Set 2 : 15x5

    Set 3 : 30x5
    Set 3 : 25x3
    Set 3 : 15x7
    |
    Notes

    No PRs today. My left shoulder barely participated, and my triceps didn't feel strong either. Probably mental from being out so much and not being able to do any warmup cardio. Good news: tomorrow is a new day.
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  34. Professional Member
    drewsicle3210's Avatar
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    Nice job bro.
    Those shrugs cause and leg/groin pain? Seems like I tense up alot when I do those
  35. Elite Member
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    Quote Originally Posted by drewsicle3210 View Post
    Nice job bro.
    Those shrugs cause and leg/groin pain? Seems like I tense up alot when I do those
    No, surprisingly. I did several groin stretches before hand, and did some SLOW bar only reps at first to see if I noticed any tweak and I didn't.
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  36. Elite Member
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    Pre:
    Coffee
    5g BCAA's
    3G Creatine
    1s Jack3D Micro
    Versa 1
    2x Flaxoil pills

    Intra: Water

    Post: Water, food.

    All one super set:

    Hammer Pull Up N/A

    Set 1 : 0x8

    Set 2 : 0x6
    Set 2 : 0x2
    |
    Incline Dumbbell Curl 45.33

    Set 1 : 40x4
    Set 1 : 35x3
    Set 1 : 30x7

    Set 2 : 30x10

    Set 3 : 30x8
    Set 3 : 25x3
    |
    Wide Grip Rear Pull-Up N/A

    Set 1 : 0x5

    Set 2 : 0x4
    |
    One Arm Iso Lateral High Row 202.67

    Set 1 : 160x8

    Set 2 : 135x10

    Set 3 : 135x10
    |
    Dumbbell Biceps Curl Reverse 33.33

    Set 1 : 25x10
    |
    Wide Grip Pulldown Behind The Neck 221

    Set 1 : 140x15

    Set 2 : 170x9
    Set 2 : 140x5
    Set 2 : 110x8

    Set 3 : 170x5
    Set 3 : 140x4
    Set 3 : 110x8
    |
    Notes:

    I've got a small cough and have been sneezing a bit today. Nothing serious, but possibly a reason why I've been so weak. That, and calories, I s'pose. That just means I need more PWO tomorrow.

    I did get on the treadmill but never went over 6.5mph. Still though, no pain. In not jumping back to sprints or any leg lifts this week. I'll slowly add back the running.
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  37. Elite Member
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    I'm taking another rest day today. We didn't get home from kiddos game until about 945. Then, after finally laying down, one of our dogs got out and I had to go retrieve her.

    The way the last couple weeks have been I'm contemplating just resting up until next Monday. I can't do legs anyway, and my IT band is sore from my very brief cardio. I dunno, I'll play it by ear, but not feeling drained for a few days and letting my body catch up sounds good, but I'm worried about how hard it it to get motivated free taking breaks... so...
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  38. Professional Member
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    Call it a "healing" week and use the time to take a PWO break and do some stretching/light cardio. We'll be here waiting for you to start up again! (With the motivation hammer in hand! Jk)
  39. Professional Member
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    Sounds good, but as your brother I doubt you can take that much time off. Just take it easy and work around the injury, not through it. And make sure to activate the injured areas through light exercise and stretching to prevent atrophy
  40. Elite Member
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    So, I took the rest of the week off. I haven't had a limp since Tuesday, and yesterday, without melatonin, I woke up ready to wo at 0330. But, I stuck to my rest.

    Today I am volunteering at a 5K, and I MAY run it. We'll see..:
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