804’s cLEAN bulk and Supps log (Unsponsored)

[gokix811]

Sorry guys, it has been a hectic week. Workouts are as follows:

WED : Shoulders

THUR: Legs/ Lower back

Had some great sessions, I will be going back to my college this weekend for homecoming. Looking forward to a couple training sessions with some big guys I haven’t seen in a while!

Enjoy!!

[puccah8808]

I think you're giving @TheMovement a run for his money!!!

[TheMovement]

I think you're giving @TheMovement a run for his money!!!

See women only get ya into trouble lls, run for my money I can't stop laughing

[804]

Have a good weekend bro... sounds like a great time.

Thanks bro, It was great. Glad I got to use a bunch of equipment we don't have at our facility!

Enjoy!!

Thanks gokix!

I think you're giving @TheMovement a run for his money!!!

You know it sista! Glad to see you in here!

See women only get ya into trouble lls, run for my money I can't stop laughing

Dick.

[TheMovement]

Hahahahahaha today was proof my friend

[804]

Hahahahahaha today was proof my friend

Hey... I was on your tail on just about everything.

[804]

Had a great chest day. Had an extra day off this weekend, so the numbers were strong! Set a couple new PR’s as well! Got my new shipment from the planet. Got some Hyde, High volume, stimul8, AP, and MBCAA+

Inclined DB press (5 second negatives – 8-10 second on last rep):
90x6
95x6
95x5
95x5
95x5

Flat iso/one arm press:
100x6ea
100x6ea
110x4ea (PR)
110x4ea

Seated cable crusafix flys:
35x12
42.5x10
42.5x9
45x7

SUPERSET
Dips:
BWx20
45x10
45x9
45x10
Cable criss-crosses:
27.5x12ea
27.5x12ea
27.5x12ea

Straight bar skull crushers (with fat gripz):
85x15
95x12
125x5 PR
125x4

Cable preacher triceps pressdowns:
50x20
65x12
72.5x10
80x10 (forced)

Peck Deck:
245x6
250x5
265x5

[wasme]

Nice work 804. And looks like you have some great products there. I had a sample of Hyde a little while ago - was pretty good.

[804]

Nice work 804. And looks like you have some great products there. I had a sample of Hyde a little while ago - was pretty good.

Thanks Wasme! I like Hyde a lot. Some folks give it a poor score.. but if you look at the profile its excellent.

Btw. Yesterday i did a scoop of hyde with a scoop of high volume! It was superb

[wasme]

Btw. Yesterday i did a scoop of hyde with a scoop of high volume! It was superb

Awesome to hear! High volume seems to mix really well with all good stim preworkouts

[804]

Awesome to hear! High volume seems to mix really well with all good stim preworkouts

Agreed. I can't wait to try it with Stimul8 today!

[wasme]

Agreed. I can't wait to try it with Stimul8 today!

...I can tell you from personal experience it rocks.. Stimul8 is very good. Try starting at 3/4 scoop and go from there..

[TheMovement]

...I can tell you from personal experience it rocks.. Stimul8 is very good. Try starting at 3/4 scoop and go from there..

Just wait till ya find out what he did!

[gokix811]

Grats on the PR!!

[804]

...I can tell you from personal experience it rocks.. Stimul8 is very good. Try starting at 3/4 scoop and go from there..

I should have taken your advice, man

Just wait till ya find out what he did!

-_____-

Grats on the PR!!

Thanks GoKix!!

[804]

Alright folks, let me just start off by saying I'm shocked. I have a very high stim tolerance, but stimul8 had my heart racing at a new level. I took a whole scoop because the scoop looked so tiny- bad idea. Today I will be trying a 3/4 scoop... Overall it was a great stim.. I just took toooo much! Anyways, I had a great workout... but my sets had lengthy breaks in between so I could slow my HR down.

Back/ Bi

Cable rows:
260x8
260x6
260x6

Kayak rows:
40x12
50x10
50x10

Lat pulldown (Max width):
140x12
140x12
160x10

DB rows:
120x8ea PR
120x8ea
120x6ea

Standing high rows: (with lat pulldown bar - kept the whole back tighter while standing)
50x15
65x12
72.5x12
72.5x12

Standing hammer curls (Alt)
70x10
70x10
70x10
70x10

Cable supinated grip rows:
140x15
140x15
140x15

Twist up curls:
40x10ea
40x10ea
40x10ea
40x10ea

[wasme]

Just wait till ya find out what he did!

Oh boy...

I should have taken your advice, man

Well, it is a good thing you didn't take 1.5 scoops... I like the hang time with Stimul8

[804]

Well, it is a good thing you didn't take 1.5 scoops... I like the hang time with Stimul8

Dude, if I would have taken 1.5 - I might have died. Srsly

[wasme]

Dude, if I would have taken 1.5 - I might have died. Srsly

3/4 will treat you well.

[804]

3/4 will treat you well.

Yeah, I don't know if im going to go for Mr. Hyde today, or stimul8... or maybe just 2 scoops HighVolume alone?

[wasme]

Yeah, I don't know if im going to go for Mr. Hyde today, or stimul8... or maybe just 2 scoops HighVolume alone?

Have you tried a scoop of HV intra workout? If not.. go with Hyde or Stim + 1 scoop of HV, and then sip on a scoop intra... I find the endurance benefits are really enhanced.

[804]

TheMovement and I had a great session last night. He killed me on back/ Biceps on Tuesday, so I had to make a name for myself last night. It was probably the closest I’ve followed up on shoulders/ Traps in some time now.

Warmup: 6-ways 4 sets 12-15 reps

DB military press:
60x20
75x15
80x12
85x10
90x8 (PR or tied PR)

EZ bar wide grip frontal raises (Standing- pronated grip):
75x10
75x10
75x10

Leaning forward side lateral raises:
15x12
15x12
15x12

Reverse machine press:
110x12
125x9
140x7

Side lateral machine raise:
110x12
110x12
110x12

Snatch Grip high Pulls (explosive):
135x10
185x8
205x6

Reverse smith machine shrugs:
225x10
225x10
275x10
275x10

Cable close grip frontal raise: (pronated grip)
30x12
30x12
30x12
30x12

DB shrugs:
120x15
120x15
120x15
120x15

Cable face pulls (Strength is really taking off on these):
50x20
50x20
50x20
50x20



Today should be a fairly easy leg day: I will do some moderate volume, and a cycling class

[jwa254]

Great workout, 804. Sweet DB presses

[wasme]

Killer workout bro... love how you did 6 ways for a warm up... sheesh.

[804]

Great workout, 804. Sweet DB presses

Thanks bro! They're getting up there!

Killer workout bro... love how you did 6 ways for a warm up... sheesh.

Thanks Wasme! It was a great way to get the shoulders really warmed up. I think I just used 8lb DB's!

[wasme]

Thanks Wasme! It was a great way to get the shoulders really warmed up. I think I just used 8lb DB's!

My 18 year old kid thought I was being a wuss using 10lbs on 6ways... I handed them to him and said you do it. New found respect is all I can say. Thanks to breezy on that one too lol

[804]

My 18 year old kid thought I was being a wuss using 10lbs on 6ways... I handed them to him and said you do it. New found respect is all I can say. Thanks to breezy on that one too lol

I can second that. I've had people look/ask me about light weight on them in the gym before... Easy proven wrong

[gokix811]

Thanks bro! They're getting up there!

Thanks Wasme! It was a great way to get the shoulders really warmed up. I think I just used 8lb DB's!

5lb db for 6 ways checking in! The purple ones!

[804]

5lb db for 6 ways checking in! The purple ones!

Thats beastmode girl!

[TheMovement]

Were gonna take over bro!

[804]

Were gonna take over bro!

We already have

[804]

Yesterday’s Session:

Back squats (Barefoot):
135x15
135x15
225x10
245x8

1 legged leg press:
208x12ea
208x12ea
208x12ea
208x12ea

Hip adductor/ abductor
160x20/160x20
160x20/160x20
160x20/160x20

Hammer curls:
25x25ea
25x25ea
25x25ea
25x25ea

Rack pull deadlifts:
225x12
225x12

Cycling class (sprint/hill/coast intervals) – 60 min

Reverse EZ bar curls:
95x12
95x12
95x12
95x12

Hammer curls:
50x12
50x12
50x12

[804]

Sorry for the late update guys, I had a busy weekend – but I got it in!

Friday: Chest/ Biceps touchup

Incline DB press: (5sec negatives)
70x12
70x12
70x12
70x28 (Speed – no negatives)

Standing Cable low fly/ raise ups alternating:
20x12ea
20x12ea
25x10ea
25x10ea

Dips
Bwx20
Bwx20
Bwx20

Seated high cable curl drop-sets: (1 min between sets)
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15

Incline smith machine drop-sets: (1 min between sets)
175x12 drop 155x12 drop 135x12 drop 115x15
175x12 drop 155x12 drop 135x12 drop 115x15
175x12 drop 155x12 drop 135x12 drop 115x15
175x12 drop 155x12 drop 135x12 drop 115x15

Saturday: Back/ Shoulders

Bent over barbell rows: (supinated grip)
135x12
155x10
175x10

6-ways:
12x10
12x10
12x10

Lat pulldown:
160x12
160x12
160x12

DB military press:
60x15
70x15
80x10

Side lateral machine raise (with Black band ~50lbs – courtesy of Breezy):
110x8
110x6
110x7

One arm lat pulldown machine:
100x12ea
100x12ea
100x12ea

Standard cable rows:
160x15
160x15
200x12

Reverse EZ bar curls: (with fat gripz) – I have to usually set the bar down mid set to re-grip the bar, hopefully that will go away with time
75x12
75x12
75x12
75x12

Barbell forearm rollups: (with fatgripz)
65x20
85x15
95x15
95x12

[804]

Been really happy with this stack of supps thus far. I’m not looking forward to running out of Versa-1 soon. Cals/ macros have been slightly off lately and somewhat dirty. I try to eat very clean during the week to make up for dirty calories on the weekends. Calories are floating around 3600/day atm.

Chest / Triceps

Inclined DB press:
95x10
100x5 (5 sec neg’s – 7sec final rep)
100x5 (5 sec)
100x5 (5sec)

Crusafix flys:
35x12
42.5x7
42.5x8
47x10 (forced reps)

Dips (with fat gripz):
BWx20
45x10
45x10
45x10

Straight bar skull crushers: (with Fat gripz):
105x8
105x8
105x7
105x8

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

Peck Deck:
265x6
280x5
290x4
290x4 (spotted)

Dip pressdown machine (Wide – pronated style grip)
270x12
295x8
310x6
310x10 – forced reps



Notes: Really liked the addition of fat gripz on triceps today: it really made me focus on slow controlled reps – and it actually activated the forearms more than I initially thought it would

[804]

Back / Biceps:

45 min basketball – Warmup

Close grip cable rows:
260x6
260x6
260x6

Kayak rows:
60x10
70x8
70x8

Meadows rows:
100x8ea
100x8ea
110x6ea

Lat pulldowns:
180x8ea
180x8ea
180x8ea

Wide grip cable rows:
160x12
160x12
160x12

Seated high curls (Dropset 35 – 25)
35x10 drop 25x12
35x10 drop 25x10
35x10 drop 25x10
35x10 drop 25x10

Standing twist up curls:
40x10
45x10
45x10
45x10
45x10

[jwa254]

Killer workout. Love the meadows rows.

[804]

Killer workout. Love the meadows rows.

Thanks bro! They have quickly become a staple in my back routines!

[breezy11]

Solid sessions man!

Sorry for my absence lately. I've been extremely busy with work and prep.

[804]

Solid sessions man!

Sorry for my absence lately. I've been extremely busy with work and prep.

Its all good brother! I've been trying to incorporate a lot of the bands into my sessions! Thanks

[804]

Shoulders/ Traps:

Warmup- 15min basketball

Seated DB military press:
60x15
70x15
80x10
90x8

45 degree upright cable rows:
50x15
50x15
50x15
50x15

Snatch grip high pulls:
135x10
185x8
205x6
205x6

6-ways:
15x8
15x6
15x6
15x6

Reverse machine shoulder press:
125x10
125x10
125x10
125x10 (last 2 forced)

Banded side lateral machine raise (Black band – 50ish lbs – neglect weight)
110x6
110x6
110x6
110x6

DB shrugs:
120x15
120x15
120x15
120x15

Frontal cable raise (close grip):
35x12
35x12
35x12
35x12

Face pulls:
50x20
50x20
50x20
50x20
50x20

Spider crawls:
5 sets – to failure