804’s cLEAN bulk and Supps log (Unsponsored)

[wasme]

Nice walk out of the gym??

[804]

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

[804]

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.

[wasme]

Little RandR can work wonders... sounds like you had a fun weekend..

[804]

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

[804]

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

[wasme]

Great pair of workouts 804...killin' it as always.

[804]

Great pair of workouts 804...killin' it as always.

Thanks Wasme! Been a busy week! Just trying to keep everything updated!

[804]

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

[gokix811]

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

[wasme]

Those long sets of facepulls must have become gruelling near the end.. nice work man.

[804]

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!

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..

[804]

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

[breezy11]

Killing these sessions brother. Solid work!

[wasme]

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

[804]

Killing these sessions brother. Solid work!

Thanks Breezy! I'm Trying

Wish I had that problem lol

You're putting in WORK! You'll get there soon enough my friend!

[804]

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

[bean5er]

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

I'm in

[804]

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?

[bean5er]

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