TGR's Cheetos Chraining

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  1. 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!


  2. 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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  3. 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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  4. Nice work on the lower body. Stimul8 is pretty powerful! Good to see the groin pull is better.

  5. 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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  6. 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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  7. 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.

  8. 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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  9. 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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  10. 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

  11. Quote Originally Posted by drewsicle3210 View Post
    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
    Oh, no. I don't like gagging. I haven't been using protein shakes, so I precooked it the night before. Playing around with my pre-workout foods.
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  12. Impressed with that workout! Coming back like a beast! Keep it up brother!

  13. Man look at those bench numbers!!
    I wish I had a spot to see where I could take it. Maybe I could just use the smith machine and set the stops to save my life!!!

  14. What's up brother?? Looks like the place to be so thought I'd stick around for awhile haha!! Good work in here!
    Life's a garden, dig it

  15. Very late to this party... can I play too?
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  16. Quote Originally Posted by kenpoengineer View Post
    Impressed with that workout! Coming back like a beast! Keep it up brother!
    Thanks, man! First time in a little while that my motivation wasn't low.

    Quote Originally Posted by drewsicle3210 View Post
    Man look at those bench numbers!!
    I wish I had a spot to see where I could take it. Maybe I could just use the smith machine and set the stops to save my life!!!
    Thanks! I've just been having weird tweaks ever since i started using a barbell again. I don't WANT to stick to db's only, but that leaves the smith as my only option until I can figure out what is causing it. A weak shoulder, probably. As far as the numbers go, I was at 305x2 almost a year ago. I'd be surprised if I could do 275x2 right now.

    Quote Originally Posted by niners4reggie View Post
    What's up brother?? Looks like the place to be so thought I'd stick around for awhile haha!! Good work in here!
    Thanks bro! How fitting to have the bicep beast himself show up on bicep day! Welcome!

    Quote Originally Posted by wasme View Post
    Very late to this party... can I play too?
    The party didn't start until you got here, Simon! Virtual low carb protein cookies for all!
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  17. In this
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  18. Quote Originally Posted by Hyde View Post
    In this
    Thanks, bro, and welcome!
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  19. Pre:
    1s Agmatine
    3g Creatine
    5g BCAA's
    *Forgot to eat anything

    Treadmill:
    4x1, 7x2, 4x1... then I stopped. My left IT/Achilles was killing me. I'm going to do elliptical tomorrow, at least long enough to break a sweat and get my blood flowing. The doc suggested inserts with ankle supports. Maybe it is my work boots?

    Barbell Deadlift 357

    Set 1 : 125x5
    Set 1 : 225x5

    Set 2 : 315x4

    Set 3 : 315x1
    Set 3 : 225x9

    Set 4 : 225x9
    |
    EZ Bar Triceps Extension 132

    Set 1 : 90x14

    Set 2 : 90x10
    |
    Chin Up N/A

    Set 1 : 0x6
    Set 1 : 0x2
    Set 1 : 0x1

    Set 2 : 0x6
    Set 2 : 0x1
    |
    EZ Bar Lying Close-Grip Triceps Extension Behind the Head 80

    These took a while to get used to. Slow movement to bending it like a skull crusher, then dropping behind my head, back up, then the squeeze out.

    Set 1 : 60x10

    Set 2 : 60x9
    |
    Barbell Bent Over Row 234.33

    Set 1 : 135x2
    Set 1 : 185x8
    Set 1 : 135x7

    Set 2 : 185x6
    Set 2 : 135x7

    Set 3 : 135x12
    |
    Leaning reverse extension burnouts Alternating palm fwd and bwd 36

    Again, I don't know if this is real weight or not. I highly doubt it, as most tricep exercises I do are heavier. Good pump non-the-less.

    Drop Set 1:

    Set 1 : 30x6
    Set 2 : 27.5x3
    Set 3 : 25x2
    Set 4 : 22.5x2
    Set 5 : 20x2
    Set 6 : 17.5x2
    Set 7 : 15x2
    Set 8 : 12.5x4
    Set 9 : 10x4

    Drop Set 2:
    Set 10 : 25x7
    Set 11 : 20x4
    Set 12 : 15x4
    Set 13 : 10x5
    |
    Notes
    Exercise : EZ Bar Lying Close-Grip Triceps Extension Behind the Head
    - Note : Set 2: + 10 reps close press at the end.

    No PR's, but all in all felt good.

    Last football game of the year for kiddo tonight. The sky is falling and we're down 22-0 at the half...
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  20. Solid session there.. lots of volume.

    Did they win 24-22?
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  21. Another high volume workout! Nice!

  22. Quote Originally Posted by wasme View Post
    Solid session there.. lots of volume.

    Did they win 24-22?
    Hmm. No, lost 36-6
    But, that's an improvement.. :/

    Quote Originally Posted by kenpoengineer View Post
    Another high volume workout! Nice!
    Thanks! I really like drop-sets. And super sets...
    Which I forgot to add this was one large super set again. Gets the sweat flowing!
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  23. Quote Originally Posted by RegisterJr View Post


    Thanks! I really like drop-sets. And super sets...
    Which I forgot to add this was one large super set again. Gets the sweat flowing!
    I'm a huge fan of drop and super sets I have really sparked some growth since incorporating both
    Life's a garden, dig it

  24. Quote Originally Posted by niners4reggie View Post
    I'm a huge fan of drop and super sets I have really sparked some growth since incorporating both
    Agree!
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  25. Drop sets are great for exhausting the muscle. Burn that bad boy

  26. Pre:
    1s Agmatine
    3g Creatine
    5g BCAA's
    1 Egg

    Elliptical x10m, sprint/jog split

    All one super set:

    Barbell Squat 323

    Set 1 : 45x5
    Set 1 : 135x3
    Set 1 : 225x3
    Set 1 : 275x5

    Set 2 : 255x8

    Set 3 : 255x5
    Set 3 : 225x5
    Set 3 : 185x10

    Set 4 : 185x6
    Set 4 : 135x8
    |
    Weighted Decline Crunch 75

    Set 1 : 45x20 PR
    Set 1 : 35x10
    Set 1 : 10x6
    Set 1 : 1x6

    Set 2 : 45x20 (2 pauses to catch breath)
    Set 2 : 25x4
    Set 2 : 10x4
    Set 2 : 8x10
    |
    One Leg Extension 151.67

    Set 1 : 130x5
    Set 1 : 100x4

    Set 2 : 100x10
    |
    Dumbbell Side Bend 133.33

    Set 1 : 80x20
    |

    ______________________
    AFTER THE SUPER SET

    Barbell Lunge 106.67

    Set 1 : 80x10
    Set 2 : 50x10
    |
    Elliptical sprint x3m

    NOTES:

    I could feel a groin _?__ on the leg extensions, and slightly on squats. If the pain hits tomorrow I know it's that extension machine.

    No leg PR's, but I bet them up good enough.
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  27. Quote Originally Posted by RegisterJr View Post
    No leg PR's, but I bet them up good enough.
    That's what matters
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  28. Good stuff brother. Take it easy on that groin

  29. Pre:
    1s Agmatine
    3g Creatine
    5g BCAA's
    1 Egg

    ______________________

    Elliptical x10 Pre, x5 post

    Drop sets on most, all as a single super--set:

    Delt Destroyers 60
    *I went a little higher on the first/high weight than I used to.
    I don't know if someone used my incline bench while I was gone on my rotation, but it wasn't locked in and dropped, very quick and loud, when I set up for the first set of set 3. Thank God my tongue was nowhere near my teeth...

    Set 1 : 40x15
    Set 1 : 16x15

    Set 2 : 40x10
    Set 2 : 15x15

    Set 3 : 40x10
    Set 3 : 15x13
    |
    Barbell Drag Curl 171
    I noticed that my right elbow flares out a little here. Not sure why? And it seemed like I could not push it in. May be a by-product of my broken wrist? I'll play with it with just the var tomorrow.

    Set 1 : 135x8 PR
    Set 1 : 115x4

    Set 2 : 135x8 PR match. I tried so hard to get one more...
    Set 2 : 115x5
    |
    Horizontal Presses 20.5

    Set 1 : 10x3
    Set 1 : 5x12

    Set 2 : 5x15

    Set 3 : 5x11
    |
    Twisting Standing Dumbbell Curl 50.67

    Set 1 : 40x8
    Set 1 : 35x3
    Set 1 : 30x2

    Set 2 : 35x8
    Set 2 : 30x2
    Set 2 : 25x2
    Set 2 : 20x3
    Set 2 : 15x4

    Set 3 : 35x7
    Set 3 : 30x4
    Set 3 : 25x2
    Set 3 : 20x2
    Set 3 : 15x4
    Set 3 : 10x4
    |
    Six-Ways 15.5

    Set 1 : 10x10
    Set 1 : 5x6

    Set 2 : 15x1
    Set 2 : 10x4
    Set 2 : 5x8
    |
    Barbell Reverse Grip Bent Over Row 215.83

    Set 1 : 185x5
    Set 1 : 165x4

    Set 1 : 135x14
    |
    Notes
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  30. RJ your volume is awesome. Twisting DB curls look interesting.

  31. Quote Originally Posted by kenpoengineer View Post
    RJ your volume is awesome. Twisting DB curls look interesting.
    Thanks bro.

    Yeah, they're different, but I really like doing them. Gets a good forearm burn too.
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  32. Those bb rows are nice. I had some elbow issues though so i only did 4 sets at 135

  33. Tell me about this drag curl

  34. Quote Originally Posted by drewsicle3210 View Post
    Those bb rows are nice. I had some elbow issues though so i only did 4 sets at 135
    I swear I did three sets, but for whatever reason didn't log the middle one and don't remember. They can feel awkward at times.
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  35. Pre:
    1x Versa 1 (gonna try this again)
    1s Agmatine
    3g Creatine
    5g BCAA's
    1 Egg
    1/4c Vanilla Coffee Creamer (was just in the mood)

    All one super set, some got fewer sets than others though.

    Leverage Incline Chest Press 133.33

    Set 1 : 80x15

    Set 2 : 90x12

    Set 3 : 100x10
    Set 3 : 90x1
    Set 3 : 80x1
    Set 3 : 70x3
    Set 3 : 45x6

    Set 4 : 100x5
    Set 4 : 90x1
    Set 4 : 80x1
    Set 4 : 75x3
    Set 4 : 45x5
    |
    Dip Machine 253.33

    Set 1 : 200x8

    Set 2 : 180x6
    Set 2 : 150x2
    Set 2 : 110x5

    Set 3 : 150x9
    Set 3 : 100x8
    |
    Bench Press Machine 177.6

    Set 1 : 145x7
    Set 1 : 145x2

    Set 2 : 130x10
    |
    High Pulley Overhead Rope Tricep Extension 160

    Set 1 : 120x10

    Set 2 : 100x10
    Set 2 : 70x5

    Set 3 : 100x10
    Set 3 : 80x4
    Set 3 : 60x5
    Set 3 : 40x3
    Set 3 : 50x12
    |
    Hex Press 80

    Set 1 : 60x10
    Set 2 : 50x11
    |
    Bench Dip 72

    Set 1 : 45x15
    Set 1 : 1x6

    Set 2 : 45x18
    Set 2 : 1x4
    |
    Ab Rollout on Knees 20

    Set 1 : 20 Laps/Reps
    Set 2 : 4 Laps/Reps + 22 Decline reachers
    |
    Notes
    Elliptical x10 pre wo, x5 post.

    The machine presses were the first I've done in a long time, but they aren't hurting my shoulder, so... Good workout, and I sweat my butt off.
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  36. Nice job man! Looks like a definite sweat producer
    Life's a garden, dig it

  37. Quote Originally Posted by RegisterJr View Post
    Pre:
    1x Versa 1 (gonna try this again)
    1s Agmatine
    3g Creatine
    5g BCAA's
    1 Egg
    1/4c Vanilla Coffee Creamer (was just in the mood)

    All one super set, some got fewer sets than others though.

    Leverage Incline Chest Press 133.33

    Set 1 : 80x15

    Set 2 : 90x12

    Set 3 : 100x10
    Set 3 : 90x1
    Set 3 : 80x1
    Set 3 : 70x3
    Set 3 : 45x6

    Set 4 : 100x5
    Set 4 : 90x1
    Set 4 : 80x1
    Set 4 : 75x3
    Set 4 : 45x5
    |
    Dip Machine 253.33

    Set 1 : 200x8

    Set 2 : 180x6
    Set 2 : 150x2
    Set 2 : 110x5

    Set 3 : 150x9
    Set 3 : 100x8
    |
    Bench Press Machine 177.6

    Set 1 : 145x7
    Set 1 : 145x2

    Set 2 : 130x10
    |
    High Pulley Overhead Rope Tricep Extension 160

    Set 1 : 120x10

    Set 2 : 100x10
    Set 2 : 70x5

    Set 3 : 100x10
    Set 3 : 80x4
    Set 3 : 60x5
    Set 3 : 40x3
    Set 3 : 50x12
    |
    Hex Press 80

    Set 1 : 60x10
    Set 2 : 50x11
    |
    Bench Dip 72

    Set 1 : 45x15
    Set 1 : 1x6

    Set 2 : 45x18
    Set 2 : 1x4
    |
    Ab Rollout on Knees 20

    Set 1 : 20 Laps/Reps
    Set 2 : 4 Laps/Reps + 22 Decline reachers
    |
    Notes
    Elliptical x10 pre wo, x5 post.

    The machine presses were the first I've done in a long time, but they aren't hurting my shoulder, so... Good workout, and I sweat my butt off.
    Nope. Stop the Versa-1. Link on the way. (Sorry USPLabs, gotta wait until they clear your name)

  38. Gotta read through this a bit, but there are some links to some literature about Liver stress from OEP and Versa-1. Personally I don't really think it is the product, but it isn't worth taking the chance until we find out the truth.

    The Army pushed out a warning today to tell soldiers to stop taking these products. I will forward the email

  39. If anyone else wants to read it PM your email address

  40. Quote Originally Posted by niners4reggie View Post
    Nice job man! Looks like a definite sweat producer
    Thanks, Bro!
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