TGR's Cheetos Chraining

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  1. 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?


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

    Melatonin?
    Good read, thanks!
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  3. 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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  4. I look at this workout and it makes me say I'm a wimp. Lol. Nice job brother.

  5. 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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    •   
       


  6. 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?

  7. 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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  8. 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!!

  9. 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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  10. That sucks. You are falling apart old man!

  11. Oh man! Groin pull is not fun at all. Heal fast!

  12. 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.
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  13. 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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  14. Nice job bro.
    Those shrugs cause and leg/groin pain? Seems like I tense up alot when I do those

  15. 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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  16. 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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  17. 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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  18. 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)

  19. 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

  20. 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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  21. Quote Originally Posted by RegisterJr View Post
    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..:
    You can't just take a break. IF you run, well, .... Don't.


    Running will take your gainz...











    Just kidding!

  22. I didn't run it. My IT was sore just from walking around. I'm reminded by seeing all of the local runners that not enough people work out their legs. Men that were top heavy (if any weight at all), and women who were skinny-fat abound.

    Anyway, it's been 10 days since my groin pull, 5 days since any limp or direct pain; and I've been doing stretches and body squats that have felt normal. I plan to start tomorrow of with legs, cardio and squats to test the groin, and see where that goes. If there is no pain then I'm back at it, semi-full. If there is any pain, then I'll start with chest like the rest of America.
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  23. Pre:
    Creatine x3g
    Versa-1
    5g BCAA's
    1 sample pack of Stimul8*

    ** I liked the Stimul8 a lot. I'm not sure exactly how many servings a whole packet is, but it was a little much for my tolerance. I had crazy shakes and that awesome tingly feeling. My workout was at about 50-60%, but I'll call it an overall win after pulling my groin 10 days ago. Also was very tasty!


    Squats super-set with Calves:

    Barbell Full Squat 300

    Set 1 : 135x10
    Set 2 : 225x10
    Set 3 : 225x10
    Set 4 : 135x15
    Set 5 : 135x12
    Set 6 : 135x8
    |
    Seated Calf Raise 225

    Set 1 : 90x20

    Set 2 : 135x20

    Set 3 : 135x13
    Set 3 : 90x13

    Set 4 : 90x15

    Set 5 : 90x18

    Set 6 : 90x19
    |
    One Leg Extension 126.67

    This was one set (with the exception of set 6), switching legs back and forth as the only break.

    Set 1 : 100x8
    Set 2 : 100x5
    Set 3 : 80x5
    Set 4 : 80x3
    Set 5 : 80x6
    |
    Notes
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  24. Nice work on the lower body. Stimul8 is pretty powerful! Good to see the groin pull is better.

  25. Pre:
    Creatine x3g
    Versa-1
    5g BCAA's
    2s Jack3D Micro

    Dumbbell Bench Press 111

    Set 1 : 90x7
    Set 2 : 85x8
    Set 3 : 80x10
    |
    Weighted Decline Crunch 61.83

    Set 1 : 35x23
    Set 1 : 25x3
    Set 1 : 1x10
    Set 2 : 35x15
    |
    Dumbbell Incline One Arm Press 86.33

    Set 1 : 70x7
    Set 2 : 60x10
    |
    Decline Weighted Twist 24.67

    Set 1 : 10x44
    |
    Cable Lower Chest Raise 93.33

    Set 1 : 70x10
    Set 1 : 50x5

    Set 2 : 70x9
    Set 2 : 50x6
    |
    Butterfly 240.67

    Set 1 : 190x8
    |
    Notes

    Meh. I have a bug or something. I hit the snooze button twice and finally dragged myself out of bed. My energy is low, my throat is starting to get sore, and blah, blah, blah. The last two weeks of workouts have been shot, pretty much. Oh well. I'll keep getting in until I push through it.
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  26. Well, I've been mostly MIA since my groin pull because I was in only 5 times in a two week period, and kinda wasn't feeling very motivated. I got in Back and Core this past Saturday, Shoulders and Triceps Monday, Chest with improved form (lower weights though; watching the "so you think you can bench" videos). Surprisingly, my traps and back and core have some DOMs from that chest workout. According to the videos, that may be normal.

    I took today off because I didn't get to even lie down until after ten, and I'm thinking with my slower recovery and strength recently and not have very restful "rest days", it'll do me good to take a break on Wednesdays anyway. Maybe at leaf until after kiddos football season ends.

    Anyway, back at logging again tomorrow... Hopefully legs if my right hammy participates. If not, I'll do biceps and back...
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  27. Fall kills my motivation level. I think it's just the change of weather that affects us. Glad to see you're getting better with that painful groin pull.

  28. Quote Originally Posted by kenpoengineer View Post
    Fall kills my motivation level. I think it's just the change of weather that affects us. Glad to see you're getting better with that painful groin pull.
    Maybe that's it...

    Thanks bro!
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  29. Pre:
    1 egg
    3g Creatine
    5g BCAA's
    1s Agmatine

    Warmup:
    Treadmill 1x4, 2x7, 1x4, 2x7, 1x4

    If I has more time I would've done a little more. My IT/Achilles doesn't seem to hurt if I don't go above 7, maybe 7.5. I may start adding afternoon cardio in the next couple days.


    Smith Machine Bench Press 307.5

    Set 1 : 135x13
    Set 2 : 225x9
    Set 3 : 225x8
    Set 4 : 225x11
    Set 5 : 225x6 drop +
    Set 5 : 135x4 pause +
    Set 5 : 135x3 pause +
    Set 5 : 135x3 pause +

    *135 done at slow reps, no shoulder pain here. May stay on the smith and with DBS until my shoulder stops hurting altogether and I can build the strength back up.
    |
    Barbell Curl 144

    Set 1 : 115x7 PR

    Set 2 : 120x6 PR
    Set 2 : 105x3

    Drop set:
    Set 3 : 105x10
    Set 3 : 85x6
    Set 3 : 65x6
    Set 3 : 65x9
    |
    Cross Body Hammer Curl 58.5

    Set 1 : 45x8 PR
    Set 2 : 45x9 PR

    Drop set:
    Set 3 : 45x4
    Set 3 : 40x2
    Set 3 : 30x2
    |
    Dumbbell Decline Bench Press 105

    Set 1 : 70x15 PR
    Set 2 : 80x7
    |
    Dumbbell Alternate Bicep Curl 54

    Set 1 : 40x10

    Drop set:
    Set 2 : 45x6
    Set 3 : 30x6
    |
    Butterfly 344.5

    Set 1 : 235x12
    Set 2 : 250x11
    Set 3 : 265x9
    |
    EZ Bar Close Grip Curl 130

    Drop set:
    Set 1 : 100x9 PR
    Set 2 : 90x2
    Set 3 : 80x2
    |
    Notes
    Overall, the best workout I've had in a few weeks and I didn't gave any stims. Hopefully I can keep that up. I know it's all a mental game...
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  30. Nice job bro!!

    Did you put the raw egg in the protein shake? I may start doing that, I am almost out of flax seed
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