TGR's Cheetos Chraining

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    Quote Originally Posted by niners4reggie View Post
    You are putting in some serious work bro!!
    Thanks Reg!
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    Keep it up RJ, killer sets in here!
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    Quote Originally Posted by kenpoengineer View Post
    Keep it up RJ, killer sets in here!
    Thanks, Kenpo! When are you back to the man cave?
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    Quote Originally Posted by RegisterJr View Post
    Thanks, Kenpo! When are you back to the man cave?
    Tomorrow morning brother! I miss the iron!
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    Geez man, 12 sec negs on 6 ways! Crazy. I barely did 4 seconds. My shoulders were smoked
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    Quote Originally Posted by drewsicle3210 View Post
    Geez man, 12 sec negs on 6 ways! Crazy. I barely did 4 seconds. My shoulders were smoked
    You'd have to move pretty fast to come down 3 movements in 4 seconds. That's why I split it, because I've always had roughly 5-6 seconds on those movements (neg). Maybe that's why my weight is so light...
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    My new sponsored log with FINAFLEX starts now (Sunday officially). I could use all you vets for input on my new routines!

    TGR's FINAFlEXing Preworkout Trifecta (sponsored)
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    Holy cow I'm sore today. My delta, arms, and lower traps are as sore as if this were my first week working out. I'm glad I took today off.

    I think I may split the chest and back day. I really can't get an effective dead lift day in while doing chest, and vice-versa. My late are the only muscle group that didn't get real sore. We'll see I guess I don't HAVE to get in 5 days a week...
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    Quote Originally Posted by RegisterJr View Post
    Holy cow I'm sore today. My delta, arms, and lower traps are as sore as if this were my first week working out. I'm glad I took today off.

    I think I may split the chest and back day. I really can't get an effective dead lift day in while doing chest, and vice-versa. My late are the only muscle group that didn't get real sore. We'll see I guess I don't HAVE to get in 5 days a week...
    I think splitting them is an excellent idea. Add Tri's to chest, and Bi's to back. Really, only minor accessory work is needed in conjunction with these bigger groups/lifts. Just my opinion.
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    Quote Originally Posted by drewsicle3210 View Post
    I think splitting them is an excellent idea. Add Tri's to chest, and Bi's to back. Really, only minor accessory work is needed in conjunction with these bigger groups/lifts. Just my opinion.
    Works for me. Let's give it a shot this week.
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    Weight:
    Pre coffee, nood- 193.2

    Pre:
    45 prior-
    1 scoop protein powder
    Coffee

    15 prior-
    1/2 scoop STIMUL8
    4x Max Pump
    2x Crea-Trona (2 more scheduled for noon)


    Workout:
    Tempo: 4.0.2.0 on all exercises except 21's. Breaks were 20/60 on super set 1, and 20/60 on 2, but no breaks before the added ex's.


    SUPER SET 1:
    Incline Dumbbell Curl 40

    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    Set 4 : 30x9
    Set 5 : 30x9
    Set 6 : 30x8
    Set 7 : 30x7
    Set 8 : 25x10
    Set 9 : 25x10
    Set 10 : 25x10
    |
    Cable Rope High Pulley Overhead Tricep Extension 133.33

    Set 1 : 100x10
    Set 2 : 100x10
    Set 3 : 100x10
    Set 4 : 100x10
    Set 5 : 100x10
    Set 6 : 100x10
    Set 7 : 100x10
    Set 8 : 100x10
    Set 9 : 100x9
    Set 10 : 100x9
    |

    SUPER SET 2

    Barbell Drag Curl 101.33

    Set 1 : 80x8
    Set 2 : 70x10
    Set 3 : 70x10 + 30# 21's EZ close grip (no break)
    Set 4 : 70x9 + 20# 21's
    |
    Leaning reverse extension burnouts 20

    Set 1 : 15x10
    Set 2 : 15x9
    Set 3 : 12.5x10 + BW dips xMAX (no break)
    Set 4 : 12.5x10 + BW dips xMAX


    |
    Notes

    STIMUL8:
    Still sitting perfect at 1/2 scoop. HR wasn't too high, but high enough to get me sweating at my workout pace.

    Max Pump/Crea-Trona:
    Holy **** my arms were insanely pumped. Almost took a pic but was running late. Probably doing legs again Saturday so I'll pump my quad up for a photo.

    My wife said my belly looked smaller today (I've put some belly fat recently), but what she meant to say is that I'm looking swole as hell, therefore my belly looks smaller. I'm still feeling larger now in my work uniform.

    Speaking of my wife, she's on her 4th or 5th week of her workout routine. It's the first time in her life that she has done any type of routine. I'm proud of her. She mentioned that Saturday she wants to try a PWO (she's never tried one). What size scoop should I let her try? Or, should I let her try a weaker stim like Jack3D micro? I don't want her scared away on her first time, and I also don't want her sneaking scoops of my STIMUL8. She can have the Jack...
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    Up to you. She may like the Stimul8 and want to buy some more. OR she could steal yours and leave you with none.
    Tread lightly, pre-workouts are nothing to F with. I compare it to somebody stealing my car, or house, or one of my kids. (Just kidding about the kids).
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    Quote Originally Posted by drewsicle3210 View Post
    Up to you. She may like the Stimul8 and want to buy some more. OR she could steal yours and leave you with none.
    Tread lightly, pre-workouts are nothing to F with. I compare it to somebody stealing my car, or house, or one of my kids. (Just kidding about the kids).
    I'm hoping she does like it. I'm slowly trying to get her in the squat rack.
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    Quote Originally Posted by RegisterJr View Post
    I'm hoping she does like it. I'm slowly trying to get her in the squat rack.
    The wife watched me get up at 5:30 AM every morning to lift for years. One day she asked me why and I told her that I wanted to get as healthy as possible and didn't want to die at 63 like my Dad and 53 like my granddad. I also told her that we are no longer spring chickens (50 and. 53) and I have big plans for retirement and a wheel chair was not one if them. She now does a stretching routine in the morning and a full cardio/lifting program at night. I'm proud of her.
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    Quote Originally Posted by kenpoengineer View Post
    The wife watched me get up at 5:30 AM every morning to lift for years. One day she asked me why and I told her that I wanted to get as healthy as possible and didn't want to die at 63 like my Dad and 53 like my granddad. I also told her that we are no longer spring chickens (50 and. 53) and I have big plans for retirement and a wheel chair was not one if them. She now does a stretching routine in the morning and a full cardio/lifting program at night. I'm proud of her.
    Nice! Yeah, for months she slept in while I got up at 0330. Good moods, better bodies, and high energy is contagious!
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    Solid advice from your brother there. Careful with spouses, older kids and supps...before you know they're gone!

    By the way, way to kill it
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    Quote Originally Posted by wasme View Post
    Solid advice from your brother there. Careful with spouses, older kids and supps...before you know they're gone!

    By the way, way to kill it
    Thanks Wasme! If she likes it I'll just get her a tub. Anything to help keep her motivated.
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    Quote Originally Posted by RegisterJr View Post
    Thanks Wasme! If she likes it I'll just get her a tub. Anything to help keep her motivated.
    Nice!
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    I took 1/2 a sample of Formutech REM 8.0 about 30 min's before bed last night. I slept solid all night, only woke up once to pee at 4 (usually it starts 1.5-2 hrs after laying down). When I woke up after 8 (!!) hours of sleep I felt very well rested. My eyes felt a little heavy, but no more than normal and that was gone by the time I poured my coffee. I can't speak on the flavor because I put way too much water in there.
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    Glad to hear. Lifting when sleep deprived is not a good thing!
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    That's how G8 has been treating me - I used to pee the same time, but now I wake up much later to do it. Sleepin' deep, son.
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    Weight this morning: 196.6
    *My sodium was very high yesterday and I had quite a bit of water over night.


    I took the remainder of that Formutech REM 8.0 last night. Unfortunately, I was up peeing at 11:30, 1, 2, 2:30, 3:30, 4, 4:30, 5, and 5:30. Starting at 2:30 though, because it was chilly and I was apparently sleeping with my mouth open, I started chugging water. I drank about 30oz from 2:30-3:30. I want to say it had a light Melon flavor, which was tasty, but I'm not certain. I think I may have one more sample left and I'll try that one in its entirety next time. (No flavor listed on the pack.)

    I will say that even though I kept waking up in short periods of time, I was back 'out' in a couple mins. It wasn't one of those horrible, toss and turn nights. I also had crazy, extremely vivid dreams.

    My workout yesterday killed my entire back. When I first woke up at 11:30, my traps (upper and lower), rear delts, lats, and low back were sore as crap and have progressively gotten stiffer. I'm going to try and keep my low back loose so I can do squats later. If it's too painful, I'll switch something up.

    YESTERDAY's Workout:
    Pre:
    Protein shake (45 prior)
    2/3 scoop Stimul8
    4x Max Pump
    2x Crea-Trona (2 more at 3pm)

    Upper/Lower back:

    SUPER SET 1:
    30 sec rest before rows, 60 secs before deads.

    Barbell Deadlift 389.33

    Set 1 : 135x5
    Set 2 : 225x5
    Set 3 : 315x5
    Set 4 : 315x5
    Set 5 : 365x2
    Set 6 : 315x3
    Set 7 : 225x8
    Set 8 : 225x6
    Set 9 : 225x3
    Set 10 : 135x10

    -Eh, so-so, but I've slacked on dead for almost 3 months.
    -Starting at set 6 I went to the 4.0.2 tempo.

    Alternating Grip Barbell Rows
    4.0.2 tempo

    100x10x10

    -JeFit didn't save this, for some reason. ??
    -I should up my weight here.
    - I focused on "pulling the bar apart" on all reps.


    Super Set 2-
    60s rests

    Wide Grip Pulldown Behind The Neck 160
    4.0.2 tempo

    Set 1 : 110x10
    Set 2 : 110x10
    Set 3 : 110x10 +5 front, no tempo
    Set 4 : 100x10 (someone changed it) +6
    Set 5 : 120x10 (^ making up) + 5
    Set 6 : 110x10 +4
    Set 7 : 110x10 +3
    Set 8 : 110x10 +3
    Set 9 : 110x10 +3
    Set 10 : BWx3 on p/u bar + 110x10

    -Need to increase weight here, not sure by how much.
    -Again, I focused on "pulling the bar apart" on all reps.

    |
    Barbell Good Morning 180
    4.0.2 tempo

    Set 1 : 135x10
    Set 2 : 135x10
    Set 3 : 135x10
    Set 4 : 135x10
    Set 5 : 135x10
    Set 6 : 135x10
    Set 7 : 135x10
    Set 8 : 135x10
    Set 9 : 135x10
    Set 10 : 135x10 + x10 ATG Squats

    -These got hard on the last few sets, but I maintained the weight. Going to do 145 next time.

    |
    Barbell Ab Rollout on Knees 5

    Set 1 : 5 Laps/Reps
    Set 2 : 5 Laps/Reps
    Set 3 : 2 Laps/Reps

    -30 sec rests here, and doing rollouts every other day has really kept my abs from recovering/doing more.

    |
    Notes:

    Dayum, Stimul8! I was soaked and fired up the whole workout. I don't know how long I was there, probably near 1:30, but I had crazy energy the whole time. It's nice to have the extra time on a Saturday, so I was able to sip on the Stimul8 about 10 mins before leaving the house, enjoying the flavor, and finishing it still sipping when I got to the gym. It's nice to not slam-and-go. I noticed increased energy about 2-3 mins after my first sip, and it was full on go-time about 10m after the entire shaker was gone.
    I worked out starting around 8:30, and as of now (1500), I still have no crash, semi-high (or at least normal) energy, and still no out of control appetite.

    My lat pumps were crazy, and I definitely feel more strain on them trying to pull the bar apart.
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    Another good workout! Nice job. There is a new download of JeFit.
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    "Pulling the bar apart" that's a good way to describe it.
    Life's a garden, dig it
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    Quote Originally Posted by RegisterJr View Post
    Barbell Ab Rollout on Knees 5

    Set 1 : 5 Laps/Reps
    Set 2 : 5 Laps/Reps
    Set 3 : 2 Laps/Reps

    -30 sec rests here, and doing rollouts every other day has really kept my abs from recovering/doing more.
    Thomas, do you consider a lap?
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    Quote Originally Posted by wasme View Post
    Thomas, do you consider a lap?
    Both RJ and I use the app called JeFit to track routines. A "lap" is rolling out to full extension and back to starting position.
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    Quote Originally Posted by wasme View Post
    Thomas, do you consider a lap?
    It's a rep. Some exercises are tracked generically like that if no weight is involved.
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    Quote Originally Posted by niners4reggie View Post
    "Pulling the bar apart" that's a good way to describe it.
    DoubleS posted a video a few days ago about that. I can start to feel the lat strain immediately when I do that.
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    Quote Originally Posted by kenpoengineer View Post
    Another good workout! Nice job. There is a new download of JeFit.
    Thanks!

    My phone auto-downloaded it last week. I haven't figured out exactly what is new about it yet other than the layout, but I haven't really played around with it.
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    Rest day today. I felt well rested when my alarm went off at 0330, but with my back and pending leg DOMs, I figured I'd take a rest day and also take advantage of actually being able to sleep. I'm uncertain what I'll do tomorrow, but I'm thinking Chest, and lats if they're not sore still. If so, maybe chest and bi's.
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    Quote Originally Posted by RegisterJr View Post
    Rest day today. I felt well rested when my alarm went off at 0330, but with my back and pending leg DOMs, I figured I'd take a rest day and also take advantage of actually being able to sleep. I'm uncertain what I'll do tomorrow, but I'm thinking Chest, and lats if they're not sore still. If so, maybe chest and bi's.
    Enjoy your "grow day"
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    Enjoy your "grow day"
    I tell myself that's what it is, but I can't say I don't feel lazy for not going.
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    Quote Originally Posted by RegisterJr View Post
    I tell myself that's what it is, but I can't say I don't feel lazy for not going.
    I know exactly what you mean lol
    Life's a garden, dig it
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    Quote Originally Posted by kenpoengineer View Post
    Both RJ and I use the app called JeFit to track routines. A "lap" is rolling out to full extension and back to starting position.
    Quote Originally Posted by RegisterJr View Post
    It's a rep. Some exercises are tracked generically like that if no weight is involved.
    Thanks guys. I bought an ab wheel...finding it strains my lower back - and even feel it in my arms?
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    Quote Originally Posted by wasme View Post
    Thanks guys. I bought an ab wheel...finding it strains my lower back - and even feel it in my arms?
    Are you trying to keep your back straight during the movement? I think I remember it doing this when I first started using one. Sometimes I use a wheel, sometimes I use a barbell. I feel it all over my core though.

    And yes, it uses your arms some too. Maybe even shoulders a little.
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    Quote Originally Posted by wasme View Post
    Thanks guys. I bought an ab wheel...finding it strains my lower back - and even feel it in my arms?
    As RJ said, keep your back straight. The little bit of back strain will improve as you use it. I love to hate the wheel-o-death! Lol. Sure does a number on the abs though.
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    Quote Originally Posted by RegisterJr View Post
    Are you trying to keep your back straight during the movement? I think I remember it doing this when I first started using one. Sometimes I use a wheel, sometimes I use a barbell. I feel it all over my core though.

    And yes, it uses your arms some too. Maybe even shoulders a little.
    Quote Originally Posted by kenpoengineer View Post
    As RJ said, keep your back straight. The little bit of back strain will improve as you use it. I love to hate the wheel-o-death! Lol. Sure does a number on the abs though.
    Yes I think the strain is from keeping my back straight, but perhaps that is all part of getting the core up to snuff. And yes to the shoulders. Glad to hear it isn't just me then.
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    Quote Originally Posted by wasme View Post
    Yes I think the strain is from keeping my back straight, but perhaps that is all part of getting the core up to snuff. And yes to the shoulders. Glad to hear it isn't just me then.
    I think you'll grow to like them. Make sure you aren't "bouncing" off of the floor. I try to just barely touch the floor, and do slow negatives.
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    Quote Originally Posted by RegisterJr View Post
    I think you'll grow to like them. Make sure you aren't "bouncing" off of the floor. I try to just barely touch the floor, and do slow negatives.
    Ok thanks for the advice! Appreciated.
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    Bicep pump 30min after leaving the gym, only 1 week into Max Pump!

    (Don't judge my belly. I've put on 15 since August and refuse to cut until February, at least. Most of it was gained when I was gone for a week for work and during my groin pulll

    Pre:
    Coffee + Protein (45-50 prior)

    Stimul8 x2/3
    Max Pump x4
    Crea-Trona x2

    SUPER SET 1:
    Only break is walking from one to the other, approx. 20 sec’s. Bathroom break after set 4

    Semi-Vertical Cable Curl 80 Tempo 4.0.2.1(hard squeeze)
    This is my first time trying these. I kneeled with my arm vertical, and did the curl behind my head. Took me a minute to see what weight to use, but I think 60 or 55 is where I should start next time.

    Set 1 : 50x10
    Set 2 : 50x10
    Set 3 : 50x10
    Set 4 : 50x10
    Set 5 : 50x10
    Set 6 : 50x10
    Set 7 : 60x10
    Set 8 : 60x9
    Set 9 : 60x8
    Set 10 : 60x9

    |
    Cable Rope Triceps Pushdown 120 Tempo 4.0.2
    *Pushing the rope as far back as by body allows. 90 is where I need to start next time.

    Set 1 : 70x10
    Set 2 : 70x10
    Set 3 : 70x10
    Set 4 : 80x10
    Set 5 : 90x10
    Set 6 : 90x10
    Set 7 : 90x10
    Set 8 : 90x9
    Set 9 : 90x8
    Set 10 : 90x7
    |

    SUPER SET 2:
    No break from Tri to Bi, 20-30 sec before repeating.

    EZ Bar Incline Triceps Extension 80 Tempo 4.0.2

    Set 1 : 50x10
    Set 2 : 60x10
    Set 3 : 60x10 +5 fast
    Set 4 : 60x10 +2
    Set 5 : 60x10 +2

    Should’ve done 70’s
    |
    EZ Bar Seated Close Grip Concentration Curl 66.67 Tempo 4.0.2

    Set 1 : 50x10
    Set 2 : 50x10
    Set 3 : 50x10
    Set 4 : 50x10 +2 fast
    Set 5 : 50x10

    Should’ve done 60’s
    |
    Notes:
    I also did behind the head, seated DB tricep press drop set, 70/55/40/25 max each; Inside hammer curl drop set, 40/30/25/20/15/10 max each, and twisting curl drop set 25/20/15/10 max each. I could barely place the DB’s back after these. My pump was crazy intense!!

    I didn’t notice the tingles today from Stimul8, I guess because I was in a hurry to get started, but I felt the “heat” take over almost immediately when getting to the gym (8 min after starting to chug the Stimul8).
  

  
 

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