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  1. Quote Originally Posted by Danb2285 View Post
    Still killing it here bud. Do since you've been doing the GVT a little while now what do u think of it??
    Hey Dan, good to see you in here buddy. How is the hunt going?

    Really enjoying it actually. Surprisingly I don't find it boring. In fact, even though at sets 5-7 I am saying to myself 'holy sh*t'... getting to 10 x 10 is a challenge and working with the tempo somewhat engaging. Muscles feel hard and pumped and doms usually are present.
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  2. 11/14/2013

    No weights today.

    After work did go for a 6km run. I really dislike running later in the day. Once I have had lots of water and some food I find it just harder. Perhaps because I always run fasted with just BCAA's in me.

    Chest/Back Thickness tomorrow. 2 on 1 off, is already feeling better.
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  3. Quote Originally Posted by wasme View Post
    11/14/2013

    No weights today.

    After work did go for a 6km run. I really dislike running later in the day. Once I have had lots of water and some food I find it just harder. Perhaps because I always run fasted with just BCAA's in me.

    Chest/Back Thickness tomorrow. 2 on 1 off, is already feeling better.
    I agree here. I prefer fasted training, even though I know I shouldn't.
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  4. Quote Originally Posted by RegisterJr View Post
    I agree here. I prefer fasted training, even though I know I shouldn't.
    Fasted cardio treats me so much better. I prefer fasted weights sessions as well. Couple of reasons: one i just feel fresher and secondly because no one interferes with my workouts early in the morning (ie kids, wife, mental stress from the day, pressure to do other things... f me that list could go on forever!)
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  5. Quote Originally Posted by wasme View Post
    Fasted cardio treats me so much better. I prefer fasted weights sessions as well. Couple of reasons: one i just feel fresher and secondly because no one interferes with my workouts early in the morning (ie kids, wife, mental stress from the day, pressure to do other things... f me that list could go on forever!)
    Again, I agree. I can manage a protein shake 45 min prior while I'm having coffee, but when I tried the solid foods pre-workout I noticed that I just never had the intensity I had without. Nog sure why...
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  6. Quote Originally Posted by RegisterJr View Post
    Again, I agree. I can manage a protein shake 45 min prior while I'm having coffee, but when I tried the solid foods pre-workout I noticed that I just never had the intensity I had without. Nog sure why...
    I know if I eat and then take a preworkout, it really takes the effectiveness of the product away.
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  7. Are you guys doing 4-second negs on dead lifts too? I don't remember seeing...
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  8. Quote Originally Posted by RegisterJr View Post
    Are you guys doing 4-second negs on dead lifts too? I don't remember seeing...
    On accessory lifts my tempo is 2020 or 3030.. I added dead lifts in there just for exhaustion and to work on form at a lighter weight (I have a tendancy to tweak my back doing deads/stifflegged deads)
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  9. Quote Originally Posted by drewsicle3210 View Post
    I am going to be honest here, i haven't noticed any change at all from stopping Cissus and Glucosamine/Chondroitin/MSM/Hyaluronic Acid. Same pain, same discomfort. I guess it can't work for everyone.
    Could be an actual soft tissue injury, have you had an MRI?
    Quote Originally Posted by wasme View Post
    Fasted cardio treats me so much better. I prefer fasted weights sessions as well. Couple of reasons: one i just feel fresher and secondly because no one interferes with my workouts early in the morning (ie kids, wife, mental stress from the day, pressure to do other things... f me that list could go on forever!)
    I prefer morning workouts for the same reason.

    Curious, Why do you do 4-0-0 on the shoulder work? One of the big factors in GVT is the amount of GH released and localized IGF produced from the workout. That is a direct effect of the amount of lactic acid build up. Slow concentric contractions produce much more lactic acid than slow negatives, increasing the GH release.

    You want to really feel the burn on biceps even more than preachers switch it up to Incline DB Curls one of the cool things with them is that they stretch the long head of the biceps, making it work more. The long head is the one on the outside that makes your biceps have a good peak.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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  10. Quote Originally Posted by MrKleen73 View Post
    Could be an actual soft tissue injury, have you had an MRI?

    Curious, Why do you do 4-0-0 on the shoulder work? One of the big factors in GVT is the amount of GH released and localized IGF produced from the workout. That is a direct effect of the amount of lactic acid build up. Slow concentric contractions produce much more lactic acid than slow negatives, increasing the GH release.
    Whatcha talkin' bout, Willis?

    Seriously, are you suggesting that a longer raise on shoulder movements is more beneficial than a longer neg? This is all Chinese to me...
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  11. Quote Originally Posted by MrKleen73 View Post

    Curious, Why do you do 4-0-0 on the shoulder work? One of the big factors in GVT is the amount of GH released and localized IGF produced from the workout. That is a direct effect of the amount of lactic acid build up. Slow concentric contractions produce much more lactic acid than slow negatives, increasing the GH release.

    You want to really feel the burn on biceps even more than preachers switch it up to Incline DB Curls one of the cool things with them is that they stretch the long head of the biceps, making it work more. The long head is the one on the outside that makes your biceps have a good peak.
    Are you saying for shoulders do 4-0-2-0? And I will give the incline DB curls a go next arm day. Thanks.
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  12. 11/15/13

    Warmup (after work) 5km run. Dosed 3/4 scoop of Stimul8 prior to leaving.

    GVT: Chest, Back Thickness - Tempo 40X0

    Superset 1

    Flat Bench Press
    175x10
    175x10
    175x10
    175x10
    175x10
    175x10
    175x9
    175x9
    175x8
    175x8

    Bent Over Barbell Rows
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10



    Superset 2

    Machine Flies
    110x15
    110x15
    110x14
    110x13

    Deadlifts
    160x10
    160x10
    160x10
    160x10



    Superset 3

    Flat Dumbbell Bench - Neutral Grip
    60x10
    60x10
    60x10

    Seated Cable Rows
    140x10
    140x10
    140x10

    - Good workout but like yesterday found the run tougher in the pm, and this workout following felt gruelling. As I sit here, I am actually feeling a frustrated feeling, almost like agression.
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  13. Frustration from the later workout(s)?
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  14. Quote Originally Posted by RegisterJr View Post
    Whatcha talkin' bout, Willis?

    Seriously, are you suggesting that a longer raise on shoulder movements is more beneficial than a longer neg? This is all Chinese to me...
    On all exercises really. However what I meant was the slow concentric or positive contraction produces more lactic acid than a slow negative of the same amount of time. Hence the 2 second lift and 4 second negative. They will produce about the same lactic acid release each way even with the concentric being shorter Time Under Tension than the negative.
    The better way is to use both like in the write up. This way you get maximal Growth Hormone release by using both.


    Quote Originally Posted by wasme View Post
    Are you saying for shoulders do 4-0-2-0? And I will give the incline DB curls a go next arm day. Thanks.
    Yes, 4 second negative, no pause, 2 seconds concentric, no pause I don't typically write out the last number if not pausing. I just add one if there is a pause. That tempo should be the same for all of your main lifts.

    I see you did the 4-0-0 on chest and back as well. So slow down the concentric, one good thing it will lowere the weight some which will help that shoulder that is bothering you . Yes definitely try the Incline DB Curls next time. Prepare for a FIRE in your biceps! Remember when doing them to keep the elbow back and not bring it forward to get the weight up.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  15. Quote Originally Posted by RegisterJr View Post
    Frustration from the later workout(s)?
    Not sure... just came in the house pissed off. I guess at times life gets to you. I posted a good workout, but inside wasnt happy with it maybe. Or perhaps in a mood or something lol

    Going out for a steak and baked potato here shortly though.. date night.
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  16. Nice! Have fun bro! I know a steak would put me in a good mood...
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  17. Quote Originally Posted by MrKleen73 View Post
    Yes, 4 second negative, no pause, 2 seconds concentric, no pause I don't typically write out the last number if not pausing. I just add one if there is a pause. That tempo should be the same for all of your main lifts.

    I see you did the 4-0-0 on chest and back as well. So slow down the concentric, one good thing it will lowere the weight some which will help that shoulder that is bothering you . Yes definitely try the Incline DB Curls next time. Prepare for a FIRE in your biceps! Remember when doing them to keep the elbow back and not bring it forward to get the weight up.

    Ok I was following the simply shredded gvt article that says 4-0-x-0. I will change it to 4-0-2 though. Thanks, always good to see guys looking out for us, helping us learn and 'grow' (not the way lifeblood likes us growing either lol).

    Will do.. looking forward to arm day.

    I see the Meadows routine is back treating you well Chris..
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  18. Quote Originally Posted by RegisterJr View Post
    Nice! Have fun bro! I know a steak would put me in a good mood...
    Yep best way to turn things around... thanks Thomas.
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  19. Quote Originally Posted by wasme View Post
    Ok I was following the simply shredded gvt article that says 4-0-x-0. I will change it to 4-0-2 though. Thanks, always good to see guys looking out for us, helping us learn and 'grow' (not the way lifeblood likes us growing either lol).

    Will do.. looking forward to arm day.

    I see the Meadows routine is back treating you well Chris..
    Yep, a little cautious about tonight going to try to push the legs harder than I have since the injury. If all bodes well it is going to be full steam ahead which will help give me some more motivation. At least if nothing else I can slay upper body without any worry of the back now! Love the Meadows training.

    Oh that write up must be slightly different than the original one in the book if it says 4-0-x-0.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  20. Quote Originally Posted by wasme View Post
    I know if I eat and then take a preworkout, it really takes the effectiveness of the product away.
    Man I know what you are saying. I would love to be able to slam some protein with my Pre, cause the pre isn't going anywhere. I have to have my stims!

  21. Quote Originally Posted by drewsicle3210 View Post
    Man I know what you are saying. I would love to be able to slam some protein with my Pre, cause the pre isn't going anywhere. I have to have my stims!
    What if you take a shake 45 min prior and the pre 15 prior? That's what I've been trying to do.
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  22. 11/16/2013

    Day started as per norm with a run (5.5 km) fasted.

    Dosed 3/4 of a scoop of Stimul8 right before my run.


    GVT: Legs 4-0-2

    SUPERSET 1

    Squats (ATG)
    195x10
    195x10
    195x10
    195x10
    195x10
    195x10
    195x9
    195x8
    195x7
    195x5

    - Added 10 lbs to the bar this week and with the tempo this was brutal.

    Lying Legs Curls
    70x10
    70x10
    70x10
    70x10
    70x10
    70x10
    70x10
    70x10
    70x10
    70x10


    TRI-SUPERSET - I was already exhausted after my 10x10 superset but pushed forward.

    Leg Extensions
    110x15
    110x15
    110x15
    110x15


    Stiffleg Deadlifts
    160x10
    160x10
    160x10
    160x8

    Standing Barbell Calf Raises - hard squeeze at the top.
    185x20
    185x18
    185x17
    185x15

    Really good workout. Felt aggressive and my run was so much better this morning. As mentioned after my Squats/Leg Curls I was felt worn right out. I know my paced slowed down but got through everything. 2 scoops of Stimul8 left. Going to use it 4 x .5 to make it last. (That said, have 2 more tubs on hand).
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  23. Quote Originally Posted by MrKleen73 View Post
    Yep, a little cautious about tonight going to try to push the legs harder than I have since the injury. If all bodes well it is going to be full steam ahead which will help give me some more motivation. At least if nothing else I can slay upper body without any worry of the back now! Love the Meadows training.

    Oh that write up must be slightly different than the original one in the book if it says 4-0-x-0.
    Will check your thread to see how last night went. Yes it also reads to go 6 rotations and then change things to 10x6 with a 5-0-x tempo. What are your thoughts on that?
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  24. Nice weight with those squats. Definitely going to be feeling that tomorrow, and Monday, and probably Tuesday!
    Solid session pal.

  25. Quote Originally Posted by RegisterJr View Post
    What if you take a shake 45 min prior and the pre 15 prior? That's what I've been trying to do.
    I can't get up any earlier most days to do so. I find getting up dosing my pre/bcaa's and going for a run, gets me warm and ready
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  26. What do you mean by 6 rotations?

    Quote Originally Posted by wasme View Post
    I can't get up any earlier most days to do so. I find getting up dosing my pre/bcaa's and going for a run, gets me warm and ready
    Ah. I have to have coffee, so I get up early for that and slam my shake while having coffee.
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  27. Quote Originally Posted by drewsicle3210 View Post
    Nice weight with those squats. Definitely going to be feeling that tomorrow, and Monday, and probably Tuesday!
    Solid session pal.
    ...already feeling it.. have a couple of chickens on the rotisserie, i keep having to sit down outside when I stand in front of the bbq ...

    Quote Originally Posted by RegisterJr View Post
    What do you mean by 6 rotations?
    1 rotation would equate to the 4 sessions (Day 1,2,4,5).
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  28. Word. Looking forward to hearing what y'all's thoughts are. What happens after the second set of rotations? Return to 4-0-2?
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  29. Quote Originally Posted by RegisterJr View Post
    Word. Looking forward to hearing what y'all's thoughts are. What happens after the second set of rotations? Return to 4-0-2?
    I would imagine so, or take a break and do some FST-7 or Meadows..
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  30. Quote Originally Posted by wasme View Post
    I would imagine so, or take a break and do some FST-7 or Meadows..
    FST-7?
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