Carbed Up and Dangerous - SNS Glycophase (+Focus XT) LOG
- 10-04-2013, 09:52 PM
- 10-05-2013, 09:23 AM
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- 10-05-2013, 01:21 PM
- 10-05-2013, 01:32 PM
Super late, but in. Great work in here gokix!
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- 10-05-2013, 01:41 PM
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- 10-05-2013, 11:56 PM
SAT
1 scoop focus xt
Sumo DL
70x3
90x3
110x5
135x5x5x5
150x5
165x2x1
SLDL
110x8
110x8
110x8
GM
20x10
45x10
60x10
Swiss Ball Reverse Hypers
2x15
Plank+side plank
2x30+1x30
Jump Rope - 3 rounds
2 min on 1 min off
Decent workout overall. Warm ups were good. Hips were a bit low for the first 2 sets @ 135. Kept them higher for set#3 and that helped. 165 felt a tad better than 170 last week. Gotta keep tighter up top. There is def room for improvement there. On a different note, I went to watch Gravity tonight. Really good film, and the visuals are amazing. Def a recommend for any movie fans out there! - 10-08-2013, 07:20 AM
Great DL's and much respect with the focus on form over weight!
p.s. I think I'm going to see gravity this weekend! Glad you liked it - 10-08-2013, 01:17 PM
Hey thanks
Been adhering to the old adage "train smarter." Today seems like a deadlift kind of day...
Peeked into my glycophase bottle this morning and it looks like I have about a week's supply left!
Let me know what you think of the movie. Everyone I know who has seen it has loved it! Sandra Bullock was perfectly cast imho. - 10-08-2013, 08:56 PM
TUE
1 scoop focus xt
Sumo DL
90x3
110x3
135x5x5
150x5
165x2
175x1
SLDL
90x8
110x6
135x6
Front Squat
70x3 (3 sec pause)
90x3 (3 sec pause)
110x3 (3 sec pause)
120x1 (1 sec pause)
DB rear delt raise
3x15
RB Tri Pushdowns
3x15
Planks
30 sec
45 sec
45 sec
Sprints
40yd x 6
Sunday was rest day. Didn't get to workout on Monday. Had to take a trip to the ER for a family member. All is okay, but it made for a long day of waiting. Also kept my diet low carb/calorie. After 2 days of no stims, Focus XT hit me super fast today. Felt the rush of energy within 5 minutes of consuming my drink. Had a really strong session as well. 175 was super slow off the floor but I had good leg drive. The part that gets me in trouble is the hip lockout, that usually goes one of two ways - smoothly or badly. Today was a smooth kind of day. Finished off with a few sprints. Still had a lot of energy by the end. - 10-08-2013, 09:02 PM
Glad to hear all is well. I definetly love FXT...good stuff.
Maybe try doing some blocks pulls? Just stack 2 45's under each side of the barbell. That helped my hip drive and lockout enormouslyControlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-08-2013, 09:06 PM
- 10-08-2013, 09:11 PMControlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-08-2013, 09:17 PM
how come the pauses on the front squats?
by your description, focus xt just bazinga'd you!Serious Nutrition Solutions
- 10-08-2013, 09:29 PM
It bazinga'd me good. Real good.
To place emphasis on the bottom of the squat. Takes away the bounce in the hole and helps me adhere to form and develop strength when popping out of the hole. I'm sure there's a more technical explanation that someone like Sean could expand upon, but that is what I personally gain from pause squats. - 10-08-2013, 09:37 PM
- 10-08-2013, 09:51 PM
- 10-08-2013, 10:05 PM
Constant tension. I've kept track of paused back squat PRs. It's helped me out a ton exploding out of the hole (giggity?) 485x6 seconds is my best. Green, Lilly, Wendler-all recommend pause squatting sometimes and they're strong dudes so I'll follow suit!
I just started pausing Front Squats. Reinforces the upright torso for me. I've only done em baby weight....weak core on this guy lol
Just below parallel on both, not ATG.Controlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-08-2013, 10:16 PM
- 10-08-2013, 10:32 PMControlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-09-2013, 08:01 PM
WED
1 scoop focus xt
RB Assisted Negative Pull ups
1x5
RB Rows
4x15
RB Face Pulls
3x15
RB Band pull aparts on foam roller
2x40
DB Hang Clean (20lb db)
3x10
BW Inverted Rows
3x10
Motivation has eluded me tonight. Did some band work for my back and paused during each rep for more TUT. Hands were a bit shaky by the end because of it I think. Hopefully tomorrow will be better. - 10-10-2013, 07:03 AM
- 10-10-2013, 08:54 PM
THURS
3/4 scoop focus xt
Front Squat
70x3 (3 sec pause)
90x3 (3 sec pause)
110x5
Back Squat
90x5
110x5
130x5
145x3
110x10
BB Foot Elevated Reverse Lunge
20x10
30x10
30x10
RB Pull Thru
3x10
Plank + Side Plank
2x30 sec + 1x30 sec
Jump Rope - 3 rounds
2 min on, 1 min off
15 min cool down walk
Today's workout was fast paced, focused, and distraction free. My mind was in the right place today to lift some weights and overall I am happy with today's session. Squats are improving and coming along. I have only attempted singles on squats over 140+. Today I did 145x3 and could have pushed out 2 more but I could feel myself leaning to the right when shooting up out of the hole. - 10-10-2013, 08:56 PM
- 10-10-2013, 08:57 PM
Make sure that bar is straight in your back if you're leaning. Simple, but I made that mistake bigtime! Do you own any bands? Even just minibands. You can overload a bit and do a reverse band in the power rack to get a feel for the weight.
And Y u no full scoop????? Supossed to do a overflowing heaping scoop!
Distraction free is where I need to be at. Lately I've been distracted. BlehControlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-11-2013, 05:44 AM
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