804s cLEAN bulk and Supps log (Unsponsored)

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  1. 09-16-2013

    Took my AP before my preworkout meal today.. It made a huge difference, my endurance seemed to be way up for today’s workout and the pump was astronomical. Versa had me in the zone on all of my sets.. Had me wanting one more rep on everything I tried.

    Chest/ Triceps:

    Incline DB press:
    70x20
    90x12
    100x8

    Banded incline Barbell press (with black band wrapped underneath bench– lockout):
    135x12
    155x12
    175x10

    One arm flat Dumbbell press:
    95x8ea
    100x6ea
    100x6ea

    SUPERSET 1
    :
    Standing cable raise up flys:
    20x15
    25x12
    25x12

    Crusafix flys:
    30x15
    35x12
    42.5x9

    Dips:
    BWx20
    45x10
    45x9
    45x10

    Smith machine Incline negatives (5-7 sec negatives)
    135x12
    135x12
    135x12
    135x12

    Peck Deck:
    205x12
    235x8
    250x5

    Straight bar skull crushers (Small barbell – 35lbs) – went all out on these – had to beat TheMovement
    85x15
    125x6
    75x22 – to fail
    75x23 – to fail
    55x45 – to fail

    SUPERSET 2:
    Bosu pushups:
    20
    18
    16

    Cable criss-cross flys:
    22.5x15ea
    27.5x12ea
    27.5x12ea


  2. 09-16-2013

    Took my AP before my preworkout meal today.. It made a huge difference, my endurance seemed to be way up for todays workout and the pump was astronomical. Versa had me in the zone on all of my sets.. Had me wanting one more rep on everything I tried.

    Chest/ Triceps:

    Incline DB press:
    70x20
    90x12
    100x8

    Banded incline Barbell press (with black band wrapped underneath bench lockout):
    135x12
    155x12
    175x10

    One arm flat Dumbbell press:
    95x8ea
    100x6ea
    100x6ea

    SUPERSET 1
    :
    Standing cable raise up flys:
    20x15
    25x12
    25x12

    Crusafix flys:
    30x15
    35x12
    42.5x9

    Dips:
    BWx20
    45x10
    45x9
    45x10

    Smith machine Incline negatives (5-7 sec negatives)
    135x12
    135x12
    135x12
    135x12

    Peck Deck:
    205x12
    235x8
    250x5

    Straight bar skull crushers (Small barbell 35lbs) went all out on these had to beat TheMovement
    85x15
    125x6
    75x22 to fail
    75x23 to fail
    55x45 to fail

    SUPERSET 2:
    Bosu pushups:
    20
    18
    16

    Cable criss-cross flys:
    22.5x15ea
    27.5x12ea
    27.5x12ea
    •   
       


  3. Your allowed one win a month lls
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  4. 09-18-2013

    Had a great workout yesterday – The Versa has me accurately focusing on targeting exercises and wanting an extra rep on every set. Also, I have changed around my forskolin-95 dosing – 1 cap AM fasted – 2 caps Pre-workout – and 1 cap pre-bed. I will keep you guys updated on the effects of this protocol. Also, I’ve noticed my biceps strength going back and forth recently.. I decided to throw in a little forearms 3x a week at the end of my sessions to see if I can’t break through this plateau.. any tips would be much appreciated

    Back/ Biceps/ Forearms

    SUPERSET 1:
    Standard cable rows (close neutral grip):
    200x12
    220x10
    240x8

    Kayak Rows:
    50x15ea
    65x12ea
    80x7ea

    SUPERSET 2:
    Cable high rows (Wide grip – pronated grip)
    100x15
    100x15
    100x15

    Meadows rows:
    50x15ea
    75x12ea
    85x10ea

    Superset 3:
    Lat pulldown:
    160x12
    180x9
    180x10

    Cable row(Supinated grip – 18” apart):
    180x10
    200x8
    200x8

    Standing hammer curls:
    70x10
    70x10
    70x10
    70x10

    Seated cable high curls:
    35x10 drop 20x12
    30x12 drop 20x12
    30x10 drop 20x13

    Standing ez bar reverse curls (wide grip)
    75x15
    85x12
    85x12

    Superset 4:

    Cable preacher curls:
    50x12
    65x10
    65x10
    65x10

    Standing forearm rope rollup:
    10lbs – 4 sets (both directions)

    Barbell forearm curls:
    3 sets x 20

    1 arm Lat pulldown machine (Wide – burnouts)
    55x20ea
    75x15ea

  5. Those last two supersets are huge! Curious to see what changes you see from the F95 dosing change.
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  6. Quote Originally Posted by wasme View Post
    Those last two supersets are huge! Curious to see what changes you see from the F95 dosing change.
    Thanks brother. I will definitely keep you posted.

  7. 09-18-2013

    Everything supplementation wise has been treating me very well lately. Versa-1 has me more and more in the zone by the day. I’m definitely going to stick to AP before my preworkout carb-up… the pump has been phenomenal.

    Shoulders / Traps

    Superset 1:
    Z-press:
    65x15
    65x15
    65x15

    6-ways:
    10x12
    10x10
    10x10

    Superset 2:

    Dumbbell military press:
    70x15
    80x10
    80x9

    Seated one arm side DB raise:
    25x12ea
    25x12ea
    25x12ea

    Superset 3:
    Reverse Shoulder press:
    95x15
    110x12
    110x10
    125x8

    BANDED Side lateral raise machine: (Black band)
    80x12
    80x12
    80x12
    80x12

    Superset 4:
    Dumbell Shrugs:
    100x15
    110x15
    110x15
    120x12

    Incline front ez bar raises (Supinated grip):
    45x12
    45x12
    45x12
    45x12

    Superset 5:
    Reverse 3-step cable Flys
    5x8
    5x8
    5x8
    5x8

    Close grip Barbell shrugs (10” between hands):
    275x12
    275x12
    295x10
    295x8

    Superset 6:
    Face pulls:
    35x20
    35x20
    35x20
    35x20
    35x20

    Spider crawls:
    5 sets – to failure

  8. Looking good in here 804. Keep rocking!

  9. Thanks Girl! Glad to have you in here!

  10. 09-19-2013

    Woke up this morning feeling extremely shredded. The pre-bed forskolin seems like a winner.

    Legs/ Lower back:

    20 min foam roll

    Back squats:
    135x10
    185x12
    225x10
    275x6

    1 legged leg press:
    208x15ea
    298x12ea
    298x12ea
    298x12ea

    SS1:
    Adductor
    160x15
    160x15
    160x15

    Abductor:
    160x15
    160x15
    160x15

    Smith machine sit back squats:
    225x10
    275x7
    295x5

    Hamstring curls:
    175x10
    175x10
    175x10

    Back extension machine:
    265x15
    280x12
    295x10

    Seated calf raises (3-5 sec pause):
    100x12
    100x12
    100x10
    100x10
    •   
       


  11. Nice walk out of the gym??
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  12. Quote Originally Posted by wasme View Post
    Nice walk out of the gym??
    Yea... seriously.. Since I don't do much calf work... I woke up with charlie-horses in both calves last night! Brutal

  13. So I ended up taking some R&R this weekend after training for 12 days straight. My body was sore and I needed the recovery time. Today I feel bloated and ready to destroy the weights. 2 days off from the gym is an awful feeling, and I can’t wait to get back in the gym this afternoon. My diet was pretty awful this weekend, as I tailgated on Saturday, and ate my way through a hangover on Sunday. Diet is back in check 100% starting today and I plan on training every day this week.

  14. Little RandR can work wonders... sounds like you had a fun weekend..
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  15. Yesterday’s workout:

    CHEST / TRICEPS

    Incline DB press (5-7 sec negatives – lockout):
    70x5
    90x5
    90x5
    90x5
    90x5

    Crusafix Flys:
    42.5x8
    42.5x8
    42.5x8
    42.5x8

    Flat DB one arm press:
    100x5ea
    100x5ea
    100x5ea
    100x5ea

    Superset 1:
    Dips:
    Bwx20
    45x10
    45x10
    70x7
    80x4
    80x5

    Cable Criss crosses:
    22.5x15ea
    22.5x15ea
    27.5x12ea
    27.5x12ea
    32.5x10ea


    Barbell skull crushers:
    85x15
    95x12
    105x8
    105x4

    One armed Peck Deck:
    190x6ea
    205x5ea
    220x4ea
    235x3ea
    250x2ea
    280x1ea

    Cable rope preacher pressdowns:
    50x12
    57.5x12
    65x12
    80x6

  16. Back / Biceps / Forearms

    SS1:
    Supinated grip rows:
    200x8
    200x8
    220x6
    220x6

    Dumbell pullovers:
    100x10
    100x10
    100x10
    100x11

    SS2:
    Meadows rows:
    100x6ea
    100x6ea
    100x6ea

    Cable wide grip high rows:
    100x15
    120x12
    120x12

    SS3:
    Kayak rows:
    50x10ea
    60x8ea
    60x8ea
    70x6ea

    Dumbbell hammer curls:
    70x10
    70x10
    70x10
    70x10

    Cable preacher curls:
    65x12
    65x10
    65x11

    SS4:
    Reverse grip ez bar curl:
    75x12
    75x12
    75x12
    75x12

    Rope forearm rollups:
    10lbs x both directions (each set) x 4 sets

    SS5:
    DB rotation out curls:
    25x12ea
    25x12ea
    25x12ea
    25x12ea

    Barbell forearm rollups:
    85x15
    85x15
    85x15
    85x15

  17. Great pair of workouts 804...killin' it as always.
    FINAFLEX REP
    Visit our website at finaflex.com

  18. Quote Originally Posted by wasme View Post
    Great pair of workouts 804...killin' it as always.
    Thanks Wasme! Been a busy week! Just trying to keep everything updated!

  19. Shoulders / Traps

    DB military:
    50x20
    50x20
    75x12
    80x10
    90x6

    SS1:
    Reverse machine press:
    110x15
    125x10
    155x6 PR
    155x3

    Hanging side lateral DB raises:
    25x12ea
    25x12ea
    25x12ea
    25x12ea

    SS2:
    Upright Cable rows (Standing back 4’ – diagonal pull):
    50x20
    80x10
    72x12

    DB shrugs:
    100x15
    100x15
    100x15

    SS3: (non-stop)
    6 ways:
    12x6
    12x6
    12x6
    12x6

    Dumbell raise and press:
    12x6
    12x6
    12x6
    12x6

    SS4:
    Barbell shrugs:
    315x8
    315x8
    315x8
    315x12 – to failure

    Overhead DB flys:
    10x15
    15x12
    15x12
    15x12

    SS5:
    Face Pulls:
    42.5x20
    42.5x20
    42.5x20
    42.5x20
    42.5x20

    Spider crawls:
    5sets – to failure

  20. 6 ways are killer and make me sweat every time, great w/o!!

  21. Those long sets of facepulls must have become gruelling near the end.. nice work man.
    FINAFLEX REP
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  22. Quote Originally Posted by gokix811 View Post
    6 ways are killer and make me sweat every time, great w/o!!
    Thanks gokix! I love them. They really get my delt's pumped, and veins popping!

    Quote Originally Posted by wasme View Post
    Those long sets of facepulls must have become gruelling near the end.. nice work man.
    Yessir brother! I like to focus on rear delts at the end of shoulder workouts when everything else is worn out so I can really focus on isolating them. I tend to "cheat" with my traps..

  23. Decided to take it easy yesterday and keep things moderately high rep, because TheMovement and I are going to go heavy on Sunday for Legs. I stopped taking forskolin-95 about 3 days ago because I felt like I couldn’t keep any weight on. I will probably go a week without it and adjust the dosage.. Some days I was seriously waking up at 191/192lbs. Which is less than my final “cut”” weight back in June. Other than that, the supplementation has been on point. Versa-1 has me in the zone every workout.

    Legs

    20min foamroll/ stretch

    Back squats – ATG (quick pause):
    135x15
    225x10
    225x10
    225x10
    225x10

    1 legged leg press:
    208x15ea
    298x12ea
    298x12ea
    298x12ea

    Superset:
    Hip adductor:
    160x20
    160x20
    160x20
    160x20

    Hip Abductor:
    160x15
    160x15
    160x15
    160x15

    Hamstring curls:
    160x12
    160x12
    160x12
    160x12

    Calf Raises:
    90x12
    90x12
    115x8
    115x8

    60 min Cycling class – Interval training

  24. Killing these sessions brother. Solid work!
    PEScience Representative
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  25. Quote Originally Posted by 804 View Post
    I stopped taking forskolin-95 about 3 days ago because I felt like I couldn’t keep any weight on.
    Wish I had that problem lol
    FINAFLEX REP
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  26. Quote Originally Posted by breezy11 View Post
    Killing these sessions brother. Solid work!
    Thanks Breezy! I'm Trying

    Quote Originally Posted by wasme View Post
    Wish I had that problem lol
    You're putting in WORK! You'll get there soon enough my friend!

  27. Friday's Chest session

    Made extremely poor nutritional decisions yesterday all day: had doughnuts in place of my -mid-morning oatmeal... and Hooters wings/ fries for lunch.. All was suppressed with AP. I felt awful even at 5pm when I was working out. Its easy to tell when my diet is dirty.Thank god when I woke up today I felt moderately normal. Cant wait to hit the gym this afternoon.

    Incline DB press (Negatives)
    70x6 (10 second negatives)
    90x5(5 second negatives)
    90x5(5 second negatives)
    90x5(5 second negatives)
    90x5(5 second negatives)
    100x3(5 second negatives)

    Incline smith machine bench press:
    135x15
    135x15
    205x10
    205x8

    Standing cable low flys/ raise up:
    25x12
    25x12
    30x8
    30x8

    One arm DB press:
    90x8ea
    90x8ea
    90x8ea

    Criss-cross cable flys:
    27.5x12ea
    27.5x12ea
    27.5x12ea

    One arm Peck deck:
    220x5ea
    225x5ea
    230x5ea
    235x5ea
    240x5ea
    245x5ea

  28. Hell of a lineup 804! Killing it as usual bud nice work

    I'm in
    Independent

  29. Quote Originally Posted by bean5er View Post
    Hell of a lineup 804! Killing it as usual bud nice work

    I'm in
    Glad to have you brother! I was just reading up on your log. Just snagged that Stimul8 stack on nutra to throw in as well! Seems like you're enjoying it?

  30. Quote Originally Posted by 804 View Post
    Glad to have you brother! I was just reading up on your log. Just snagged that Stimul8 stack on nutra to throw in as well! Seems like you're enjoying it?
    Great pickup my man. I am indeed enjoying it. Considering I'm out of my Jack3d AF. Stimul8 will definitely make it into my arsenal
    Independent
  

  
 

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