804’s cLEAN bulk and Supps log (Unsponsored)

[804]

It’s about that Time to start a new unsponsored log! This will be done with a combination of my favorite supplements!


Going for some LBM for the early fall season – transitioning to a bulk. The goal on my plate is to be ready for a Physique competition in 2014

Supplementation:

Multivitamin
Fish oils
Cissus
Chondroitin/MSM
Evomuse Gut health
AS Foskolin-95 (75-100 mg daily)
AS Agmatine
AS Micro GMS
SNS Creatine Mono
USPlabs VERSA-1
USPlabs Anabolic PUMP
Preworkouts (High volume, Acute FX, Jack3d AF, Jack3d Micro, Craze, Gameday)
Intra-workouts( Modern BCAA+, Purple Wraath)
Recovery (OxyelitePROtein, Cellucor performance whey, Waxybolic Carb matrix, ON Casein)

Nutrition:

~3500 Cal/ day breakdown (40P/30C/30F)(Carbs all day but mainly Peri-workout)

Workout Breakdown:

Mon: Chest/ Triceps
Tue: Back/ Biceps
Wed: Shoulders / Traps/ Upper chest
Thurs: Legs/ Lower back
Fri: Chest/ Arms
Sat: OFF/ Full body / cardio
Sun: Legs/ Back/ Biceps

Thanks!

 

[breezy11]

In for another 804 log.

 

[804]

In for another 804 log.

Thanks brother! Always good to have you on board!

 

[kbayne]

Count me in .

 

[TheMovement]

Im calling ShotGun! Lets get it going bro!

 

[804]

Count me in .

Glad to have you along for the ride kbayne!

Im calling ShotGun! Lets get it going bro!

You gotta earn shotgun broham - We'll find out after leg day tomorrow!

 

[TheMovement]

You gotta earn shotgun broham - We'll find out after leg day tomorrow![/QUOTE]

I smell a wager coming here! If I win Im driving!

 

[804]

Shoulders / Traps

Had a nice workout. I will start VERSA-1 today before legs… I’m wondering how that will go considering I’ve had intense DOMS in my hamstrings since the intense workout I had on Sunday.. the foam roller might be my best friend. I’ve noticed great carb up pumps with the preworkout dosage of AP recently.

SUPERSET 1:
Military DB press:
50x20
70x15
80x10
90x6

Light db shrugs:
60x20
60x20
60x20
60x20

SUPERSET 2:
Reverse machine press:
95x15
110x12
125x7
140x4

Side lateral machine raises:
110x12
110x12
125x10
125x10

SUPERSET 3:
6-ways:
15x6
15x6
15x6

Hanging side dumbbell raises:
25x12ea
25x12ea
25x12ea

SUPERSET 4:
Snatchgrip high pulls:
135x10
135x10
135x10
135x10

Reverse smith machine shrugs:
225x12
225x12
275x10
275x8

SUPERSET 5:
Arnold press:
35x12
35x12
35x12
35x12

DB shrugs:
100x15
100x15
120x12
120x12

SUEPRSET 6:
Seated face pulls:
55x15
55x15
55x15
55x15
55x15

Spider crawls:
5sets – to failure

 

[804]

09-12-2013

Had sore hamstrings all week so the leg day was short and sweet! Really been focusing on depth lately and trying to get my hips to open up! Forgot to start VERSA-1, but I will get going on that today! (Set it on top of my gym bag!)

Superset 1:

Hip adductor
130x15
130x15
130x15
130x15
130x15

Hip Abductor
130x15
130x15
130x15
130x15
130x15

Back squats:
135x12
225x10
275x6

Front squats:
135x10
155x10
185x8

Superset 2:

Wide stance leg press (knees to chest):
478x12
568x10
658x10

Weighted full lunges:
25x20
40x16
50x12

Smith machine Sit back squats - wall sit position at bottom really focuses on core and hip use ( I can post a video for anyone interested!)
225x8 - stiff hips
225x10
225x10

Superset 3:

Hamstring curl machine:
130x15
145x12
175x10

Back extension machine:
250x12
280x10
295x10





Ready for a great TGIF chest session this afternoon... Every day I look at my chest and it always looks smaller to me... I'm wondering if doing 3x/ week chest would be beneficial...

 

[wasme]

Here! That is one helluva split...Kill it 804!

 

[wasme]

Smith machine Sit back squats - wall sit position at bottom really focuses on core and hip use ( I can post a video for anyone interested!)

Interested in seeing these..

 

[804]

Here! That is one helluva split...Kill it 804!

Yeah man! Going for greatness!

Interested in seeing these..

I will do them again today with a lighter weight and take a video for you brother!

 

[wasme]

Yeah man! Going for greatness!



I will do them again today with a lighter weight and take a video for you brother!

Thanks man!

 

[drewsicle3210]

Made it to your log bro, looking good so far!!

 

[drewsicle3210]

What's this about pre-workout AP?

 

[bolt10]

In on another one of your logs man.

 

[804]

Made it to your log bro, looking good so far!!

What's this about pre-workout AP?

Thanks for joining man! I take AP for the Anabolic PUMP when I train in the afternoon. I dose shortly after my pwo carb up (~50 g of complex carbs - waxybolic). I love the food pumps.

In on another one of your logs man.

Thanks Bolt! Glad to have you back buddy

 

[wasme]

What's this about pre-workout AP?

I asked breezy11 in his thread this before, his response:

"This is the first time that I'll be using it pre-workout consistently (have done it occasionally) and will still use it at night as well. Since I'm not eating close to my workout, I'll be able to take advantage of the potential GH increase (in addition to dopamine increase) and its benefits. I've noticed that it seems to put me in a great mood and enhance my focus/mind-muscle connection. I'm trying to maximize my fat burning potential as well"

 

[804]

I asked breezy11 in his thread this before, his response:

"This is the first time that I'll be using it pre-workout consistently (have done it occasionally) and will still use it at night as well. Since I'm not eating close to my workout, I'll be able to take advantage of the potential GH increase (in addition to dopamine increase) and its benefits. I've noticed that it seems to put me in a great mood and enhance my focus/mind-muscle connection. I'm trying to maximize my fat burning potential as well"

Thanks

p.s. I'm uploading that video for you right now

 

[breezy11]

That was referring to PowerFULL pre-workout use.

 

[804]

That was referring to PowerFULL pre-workout use.

Have you ever dosed AP preworkout?

 

[804]

Interested in seeing these..

[video=youtube;jGylswsj0ls]http://www.youtube.com/watch?v=jGylswsj0ls[/video]
'Yes, I was in pain doing these with no weight. My legs are blasted from yesterday :ugh2:

 

[wasme]

That was referring to PowerFULL pre-workout use.

oh lol, my bad...

 

[804]

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

[video=youtube;Jxc_nPAtRVE]http://www.youtube.com/watch?v=Jxc_nPAtRVE[/video]

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

 

[breezy11]

Thanks for joining man! I take AP for the Anabolic PUMP when I train in the afternoon. I dose shortly after my pwo carb up (~50 g of complex carbs - waxybolic). I love the food pumps.

Did you mean before pre-workout carbs?

Have you ever dosed AP preworkout?

All the time man. I use it before pre-workout meals and fasted training/cardio as well. The pwo meal dosing is used for the same reasons that it's taken before carbs at any time, but I also get the added benefit of increased muscle fullness, pumps, and vascularity while training. The link below has some great information on the use of AP before fasted training.

http://usplabsdirect.com/forum/topic/3508-the-ap-fasted-training-procotol-ftp-thread/

 

[breezy11]

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

[video=youtube;Jxc_nPAtRVE]http://www.youtube.com/watch?v=Jxc_nPAtRVE[/video]

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.

 

[804]

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 

 

[wasme]

Love the superset style.. damn you always do an incredible amount of volume bro

 

[804]

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!

 

[wasme]

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..

 

[804]

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

 

[804]

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

 

[TheMovement]

Your allowed one win a month lls

 

[804]

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

 

[wasme]

Those last two supersets are huge! Curious to see what changes you see from the F95 dosing change.

 

[804]

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.

 

[804]

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

 

[gokix811]

Looking good in here 804. Keep rocking! :thumbsup:

 

[804]

Thanks Girl! Glad to have you in here!

 

[804]

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

 

[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!!