804ís cLEAN bulk and Supps log (Unsponsored)

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    Light legs/ Interval cycling class

    15 min basketball - warmup

    Back Squats (Barefoot)
    135x10
    185x10
    225x10

    Smith “sit back” squats:
    205x10
    255x8
    275x6

    Weighted split lunges:
    40x10ea
    40x10ea
    40x10ea

    Smith machine leg press (lying on floor) – really liked these because I had to focus all of the weight on my heels, and it made it easy to open my hips completely:
    135x12
    185x10
    205x10

    60 min cycling interval class – Was really intense this week. All hills and sprints

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    Back and all caught up... some solid work in here all week.. nice bro
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    Weekend:

    Friday: Chest / Biceps

    Saturday: Back / Shoulders

    Sunday: Off

    Monday: Chest / Triceps

    Inclined DB press:
    75x15
    100x10
    110x5 (Not quite there- psyched myself out I think )
    100x10

    Dips (with fat gripz)
    BWx20
    45x10
    55x8
    70x6

    Cable Raise up/ low flys:
    25x8ea
    25x8ea
    30x6ea
    30x6ea

    Flat DB press (with Fat gripz): (These really made the chest fibers activate with the additional grip concentration)
    70x15
    80x12
    90x12

    Dip pressdown machine (Wide pronated grip)
    250x12
    270x10
    270x8

    Peck deck (with fat gripz)
    250x8
    250x7
    250x8 forced

    Rope triceps pressdowns:
    65x12
    65x12
    75x8

    Banded Incline Barbell press: (Black band ~50lbs)
    185x5
    185x4 – had nothing left in the tank
    •   
       

  4. Senior Member
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    Cheat meal last night after working the chest: dollar taco night... its officially bulking season. yes - 10 tacos (no cheese)
    Before
    Name:  10taco.JPG
Views: 62
Size:  14.2 KB

    After
    Name:  notaco.JPG
Views: 70
Size:  7.7 KB
  5. Diamond Member
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    10 tacos and some very good looking water right there

    Solid workout as usual - volume!
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    Quote Originally Posted by wasme View Post
    10 tacos and some very good looking water right there

    Solid workout as usual - volume!
    Thanks bro! The beer wasn't mine.. as much as I wish it was...
  7. Senior Member
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    Chest is very sore from Monday’s workout. The addition of fat gripz with the exercises made more of a difference than I would have thought.

    Back/ Biceps/ Forearms

    Cable rows:
    100x20
    260x8
    260x8
    260x8

    Kayak rows:
    40x12ea
    60x10ea
    70x8ea
    70x8ea

    Meadows Rows:
    100x6ea
    125x5ea
    125x5ea

    Lat pulldown machine:
    160x15
    180x10
    200x8

    High cable rows:
    140x10
    140x10
    140x10
    140x10

    Standing hammer curls:
    70x10ea
    70x10ea
    80x8ea
    90x6ea

    Barbell Curls:
    85x10
    85x10
    85x10

    Reverse ez bar curls (With fat gripz)
    75x12
    75x12
    75x12

    Seated cable high curl dropsets (with fat gripz)
    35x12 drop 25x12
    35x10 drop 25x10
    35x7 drop 25x11
  8. Diamond Member
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    How you like the Kayak rows, I have yet to try them..
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    Quote Originally Posted by wasme View Post
    How you like the Kayak rows, I have yet to try them..
    OI love them. They've been a back day staple for a while now. I usually have someone ask me about them weekly... and quite a few folks that watch and attempt them out of curiosity. Great exercise.
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    Quote Originally Posted by wasme View Post
    How you like the Kayak rows, I have yet to try them..
    OI love them. They've been a back day staple for a while now. I usually have someone ask me about them weekly... and quite a few folks that watch and attempt them out of curiosity. Great exercise.
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    Quote Originally Posted by 804 View Post
    Kayak rows:
    40x12ea
    60x10ea
    70x8ea
    70x8ea
    That is 40x12 to the left, 12 to the right, 12 in front?
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    Quote Originally Posted by wasme View Post
    That is 40x12 to the left, 12 to the right, 12 in front?
    I don't do them in front. Usually I alternate them from side to side (Ex. 1L, 1R, 1L, 1R....) But sometimes I switch it up (Ex. 10 Left then 10 Right)
  13. Diamond Member
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    Quote Originally Posted by 804 View Post
    I don't do them in front. Usually I alternate them from side to side (Ex. 1L, 1R, 1L, 1R....) But sometimes I switch it up (Ex. 10 Left then 10 Right)
    OK, I will give these a try next back day... thanks man
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  14. Senior Member
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    Quote Originally Posted by wasme View Post
    OK, I will give these a try next back day... thanks man
    Glad to hear it man! Let me know what you think
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    Those tacos look familiar. That's not Little Mexico is it?

    Killer workouts as usual, brotha
    Millennium Sport Technologies Representative
    www . millenniumsport . net
  16. Senior Member
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    Quote Originally Posted by jwa254 View Post
    Those tacos look familiar. That's not Little Mexico is it?

    Killer workouts as usual, brotha
    I haven't been there in awhile, but actually its Plaza Azteca by Virginia center commons mall.

    Thanks, man!
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    Shoulders / Traps:

    Military Press:
    65x15
    75x12
    85x10
    95x6 PR – First attempt

    Snatch grip high pulls:
    135x12
    185x8 PR
    205x8 PR
    225x5 PR – First attempt

    Side Lateral machine raise:
    155x10
    155x8
    155x8

    Reverse shoulder machine press:
    140x8
    140x8
    155x6 forced

    45 degree upright cable row:
    75x10
    75x10
    80x10
    80x10

    Hanging side DB raises:
    25x12
    25x12
    25x12
    25x12

    6-ways:
    12x8
    12x8
    12x8
    12x8

    DB shrugs:
    100x20
    120x15
    120x15
    120x15

    Barbell shrugs – forced w/ wraps
    315x10
    365x8
    405x6
  18. Diamond Member
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    Man those are high shrug numbers..
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    Quote Originally Posted by wasme View Post
    Man those are high shrug numbers..
    Thanks buddy! I try and destroy my traps completely at the end of shoulder day... dunno why I forgot my facepulls that day, though...





    Anyone get on that USPlabs flash sale with protein, tshirt, and shipping for $25?!?! Crazy good deal. Only bummer is the shirt is a XL.. Jack3d shirt?
  20. Diamond Member
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    Quote Originally Posted by 804 View Post
    Thanks buddy! I try and destroy my traps completely at the end of shoulder day... dunno why I forgot my facepulls that day, though...





    Anyone get on that USPlabs flash sale with protein, tshirt, and shipping for $25?!?! Crazy good deal. Only bummer is the shirt is a XL.. Jack3d shirt?
    Was that the one through text? or email?
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  21. Senior Member
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    Quote Originally Posted by wasme View Post
    Was that the one through text? or email?
    Text flash!
  22. Diamond Member
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    Quote Originally Posted by 804 View Post
    Text flash!
    How do you sign up for that again... can you check is it us shipping only. I know most of the innercircle stuff is
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  23. Senior Member
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    Quote Originally Posted by wasme View Post
    How do you sign up for that again... can you check is it us shipping only. I know most of the innercircle stuff is
    Check your PM box
  24. Diamond Member
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    Thanks man... unfortunately no option to ship to Canada. Hopefully that changes at some point.
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    Had a freak accident when I was squatting. Tried to walk it off before doing some minor finishing exercises.. Iced it off and on last night and this morning. Its really close to my spine which scares me.. I can bend in every direction with only slight discomfort… but when I press down right by my spine its pretty sharp… any ideas?!




    Legs:

    25 min – foam roll / bead bar

    Inverted smith machine leg press (Laying on back pressing up):
    135x15
    185x15
    235x12
    255x10
    305x10
    305x10
    380x8
    380x10

    Back Squats (I think jumping into these without any sort of major lower back exertion/ warmup is what caused the pain) – rookie mistake… I know
    225x10
    225x2 – pain

    30 min – walk around track (pain subsiding)

    1 legged leg press (no additional irritation)
    208x12ea
    208x12ea
    208x12ea
    298x10ea

    Hip abductor:
    190x15
    190x15
    190x15

    Hip adductor:
    190x15
    190x15
    190x15

    Hamstring curl machine:
    175x12
    175x12
    175x12
  26. Diamond Member
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    Don't imagine that it is disk related or you wouldn't have been able to continue. Maybe slight pull in lower back?
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    Quote Originally Posted by wasme View Post
    Don't imagine that it is disk related or you wouldn't have been able to continue. Maybe slight pull in lower back?
    I don't know really. Its really starting to taper off completely now. Is it overly risky to hit light chest/ biceps today?
  28. Diamond Member
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    Quote Originally Posted by 804 View Post
    I don't know really. Its really starting to taper off completely now. Is it overly risky to hit light chest/ biceps today?
    I know you ... a total workhorse.. so go in go light, and perhaps stay away from standing curls unless less so you dont ad any pressure to your lower back
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    Quote Originally Posted by wasme View Post
    I know you ... a total workhorse.. so go in go light, and perhaps stay away from standing curls unless less so you dont ad any pressure to your lower back
    You got it... I hate missing a day! Thats a great point. I will keep all of the curls seated to avoid that "lean"

    Thanks brother!
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    HHhhmmmmm seems like some1s slacking
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/workout-logs/260003-operation-abomination-getting.html
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    Quote Originally Posted by TheMovement View Post
    HHhhmmmmm seems like some1s slacking
    Yeah. this log is dead.... Not really worth posting atm.

    As soon as I get a logging opportunity I'll be back to full speed.
  

  
 

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