804’s cLEAN bulk and Supps log (Unsponsored)

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  1. Quote Originally Posted by 804 View Post
    9-13-13

    Started VERSA-1 yesterday with great success. Had great tunnel vision and I was in the zone throughout the workout.

    CHEST / ARMS

    SS1:
    Inclined smith press (5 sec negatives)
    135x12
    155x12
    185x10
    235x10

    Standing cable raise up flyes:
    20x15
    20x15
    20x15
    20x15

    SS2:
    Seated cable high curls:
    25x15
    30x13
    30x13
    30x12
    35x10

    Bodyweight dips
    BWx20
    BWx20
    BWx20
    BWx20
    BWx20

    SS3:
    Cable Crusafix's:
    25x15
    30x15
    35x12
    42.5x9

    Ladder pushups (4 heights - 10 reps each)
    40
    40
    40
    40

    SS4:
    Preacher triceps pressdowns: (see video)
    42x15
    50x12
    50x15
    57x12
    65x10



    Strict Curls (or "street" curls against wall):
    70x12
    70x12
    70x12
    90x10
    90x10

    SS5:
    Cable crossovers:
    22x15ea
    27x12ea
    27x12ea
    30x10ea

    Cable rope preacher curls:
    50x12
    50x12
    65x10
    65x8
    Solid sessions and videos brother. You've got me anxious for my VERSA-1 to arrive.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com


  2. Sorry guys, I slacked off all weekend – these are the workouts.

    Saturday 9/16/13

    Back/ Biceps:

    SS1:
    Wide Tbar rows: (neg bar weight)
    45x20
    90x15
    115x12
    135x10

    Kayak rows:
    40x12ea
    50x10ea
    60x10ea
    70x8ea

    SS2:
    Smith machine “rack pull” style rows:
    225x10
    225x10
    255x8
    255x8

    Lat pulldown:
    160x15
    160x12
    180x12
    180x10

    SS3:
    Wide grip cable rows
    100x15
    100x15
    100x15
    100x15

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

    SS4:
    Cable underhand grip rows (hands 18” apart)
    140x12
    160x12
    180x10
    200x8

    Cable rope bicep curls:
    50x15
    65x12
    65x10
    65x10

    SS5:
    One arm Lat pulldown – wide:
    70x15ea
    70x15ea
    70x15ea
    85x10ea

    TRX curls:
    15reps x 4 sets




    SUNDAY FUNDAY 9/16/13

    Shoulders/ Legs:

    Wide leg press (knees to shoulders):
    478x15
    568x12
    658x10
    748x9

    Smith sit back squats:
    225x10
    225x10
    275x6
    275x7 – failure had to do it. I had the 1MR mindset

    6 ways:
    10x10
    10x10
    10x10
    10x10

    Deadlifts:
    225x10
    315x5
    315x4


    SUPERSET 1
    Reverse shoulder press machine:
    80x20
    80x20
    80x20
    80x18

    Side lateral shoulder raise machine:
    80x20
    80x20
    80x20
    80x20

    SUEPRSET 2
    Hamstring curls machine:
    100x20
    100x20
    100x20
    100x20

    Forearm rollups:
    15lbs x both directions x 4 sets

    SUPERSET 3
    Face pulls:
    35x20
    35x20
    35x20
    35x20

    Barbell forearm rollup:
    65x20
    65x20
    65x20
    65x20


    Ready for chest day toady 
    •   
       


  3. Love the superset style.. damn you always do an incredible amount of volume bro
    FINAFLEX REP
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  4. Quote Originally Posted by wasme View Post
    Love the superset style.. damn you always do an incredible amount of volume bro
    Thanks Wasme! I've had good luck with it!

    P.s. That is two days!

  5. Quote Originally Posted by 804 View Post
    Thanks Wasme! I've had good luck with it!

    P.s. That is two days!
    Oh ya I knew it was two days... both great workouts..
    FINAFLEX REP
    Visit our website at finaflex.com
    •   
       


  6. 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– ¾ 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

  7. 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– ¾ 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

  8. Your allowed one win a month lls
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  9. 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

  10. Those last two supersets are huge! Curious to see what changes you see from the F95 dosing change.
    FINAFLEX REP
    Visit our website at finaflex.com

  11. 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.

  12. 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

  13. Looking good in here 804. Keep rocking!

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

  15. 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

  16. Nice walk out of the gym??
    FINAFLEX REP
    Visit our website at finaflex.com

  17. 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

  18. 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.

  19. Little RandR can work wonders... sounds like you had a fun weekend..
    FINAFLEX REP
    Visit our website at finaflex.com

  20. Yesterday’s workout:

    CHEST / TRICEPS

    Incline DB press (5-7 sec negatives – ¾ 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

  21. 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

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

  23. 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!

  24. 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

  25. 6 ways are killer and make me sweat every time, great w/o!!
  •   

      
     

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