TGR's FINAFlEXing Preworkout Trifecta (sponsored)

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    Pre:
    30m
    Coffee x3
    Protein shake

    15m
    4x Max Pump
    4x Crea-Trona
    Stimul8

    Shoulders-

    SUPER SET 1:
    No break from press to pull, 60s before restart.

    Barbell Shoulder Press 146.67

    Set 1 : 105x10
    Set 2 : 105x10
    Set 3 : 105x9
    Set 4 : 105x10
    Set 5 : 105x9
    Set 6 : 105x9
    Set 7 : 105x8
    Set 8 : 105x8
    Set 9 : 105x8
    Set 10 : 105x8
    |

    Cable Rope Face Pull 247

    Set 1 : 170x10
    Set 2 : 170x10
    Set 3 : 170x10
    Set 4 : 170x10
    Set 5 : 170x10
    Set 6 : 170x10
    Set 7 : 170x10
    Set 8 : 170x10
    Set 9 : 190x9
    Set 10 : 190x9
    |

    SUPER SET 2:
    3 exercises, no tempo (normal movement. Didn’t count, but made sure ROM and form was good)
    Delt Destroyers 88.33

    Set 1 : 55x23
    Set 1 : 15x10

    Set 2 : 55x20
    Set 2 : 15x12

    Set 3 : 45x22
    Set 3 : 15x12

    Set 4 : 45x20
    Set 4 : 15x10
    |

    3x Plate Raise Drop Sets (didn’t log)
    45/25/10 x2
    35/25/10 x1

    Barbell Shrugs Behind The Back 300

    Set 1 : 225x10

    Set 2 : 135x10 (front)
    Set 2 : 135x10 (back)
    |
    Notes:

    I sweat crazy like normal, but it took a little longer than normal to get there. I didn’t extend any breaks, and I felt like I was pushing to the max, so maybe I’m ready to hit a full scoop.
    As I mentioned earlier, pumps hit crazy fast as soon as I started to work out.

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    Huge facepull numbers! Nice..
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    Gargantuan Volume Training = RJ GVT Really killing it and making up for lost time!
    •   
       

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    Quote Originally Posted by wasme View Post
    Huge facepull numbers! Nice..
    Quote Originally Posted by kenpoengineer View Post
    Gargantuan Volume Training = RJ GVT Really killing it and making up for lost time!
    Thanks broughs!
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    Ya that's some serious face pull action. Holy crap and I thought mine was intense.
    Life's a garden, dig it
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    Slept like crap again last night. Took a melatonin 5g, after an hour and a half I finally fell asleep even though I felt very sleepy. Was feeling a little antsy. I was up every half to an hour. I would've slept in, honestly, if I hadn't skipped 3 straight days before. It also doesn't help that my calories were so low yesterday. Drew gave me two samples of G8, but I'm saving them for the weekend when I'm actually able to sleep in.

    Now that the complaining is outta the way; I'm up. Coffee is going down, and a full scoop of Stimul8 is waiting for me in the shaker with the Max Pump and Crea-Trona. It's going to be a great day!
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    Quote Originally Posted by RegisterJr View Post
    Slept like crap again last night. Took a melatonin 5g, after an hour and a half I finally fell asleep even though I felt very sleepy. Was feeling a little antsy. I was up every half to an hour. I would've slept in, honestly, if I hadn't skipped 3 straight days before. It also doesn't help that my calories were so low yesterday. Drew gave me two samples of G8, but I'm saving them for the weekend when I'm actually able to sleep in.

    Now that the complaining is outta the way; I'm up. Coffee is going down, and a full scoop of Stimul8 is waiting for me in the shaker with the Max Pump and Crea-Trona. It's going to be a great day!
    You seem to have the same sleep issues as me. G8 really helped (but I will say this - going over the recommended dosage didnt help at all - in fact I found it harder to fall asleep)
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    Quote Originally Posted by wasme View Post
    You seem to have the same sleep issues as me. G8 really helped (but I will say this - going over the recommended dosage didnt help at all - in fact I found it harder to fall asleep)
    I can't nail down why I'm sleeping like this. I used to sleep like a rock. I know it's not any supps because my sleep was horrible during my supp-break. Old age, maybe...
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    Quote Originally Posted by RegisterJr View Post
    I can't nail down why I'm sleeping like this. I used to sleep like a rock. I know it's not any supps because my sleep was horrible during my supp-break. Old age, maybe...
    Anything stressing you or occupying your mind while you are trying to unwind?
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    Quote Originally Posted by wasme View Post
    You seem to have the same sleep issues as me. G8 really helped (but I will say this - going over the recommended dosage didnt help at all - in fact I found it harder to fall asleep)
    I have been the exact same with G8 harder to fall asleep with more and woke up more often. Sticking to 3/4 scoop that's dreamland right there!!
    Life's a garden, dig it
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    Quote Originally Posted by wasme View Post
    Anything stressing you or occupying your mind while you are trying to unwind?
    No, not really. Not that comes to mind right now, anyway.
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    Quote Originally Posted by niners4reggie View Post
    I have been the exact same with G8 harder to fall asleep with more and woke up more often. Sticking to 3/4 scoop that's dreamland right there!!
    Exactly.
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    Pre:
    45m
    Coffee, protein shake

    15m
    1 scoop Stimul8
    4x Max Pump
    4x Crea-Trona


    SUPER SET 1:
    4.0.2 Tempo

    Reggie's Incline-Changing-Bench 93.33


    Set 1 : 70x10 flat
    Set 2 : 70x10 up 1
    Set 3 : 70x10 incline
    Set 4 : 70x10 down 1
    Set 5 : 70x10 flat
    Set 6 : 70x8 up
    Set 7 : 70x7 incline
    Set 8 : 70x8 down
    Set 9 : 70x6 flat
    Set 10 : 60x10 flat
    |
    Reverse Grip Lat Pull Down 233.33

    Set 1 : 200x5
    Set 1 : 170x5

    Set 2 : 200x5
    Set 2 : 170x4
    Set 2 : 160x1

    Set 3 : 200x4
    Set 3 : 170x4
    Set 3 : 150x2

    Set 4 : 200x4
    Set 4 : 160x4
    Set 4 : 140x2

    Set 5 : 180x5
    Set 5 : 140x5

    Set 6 : 180x5
    Set 6 : 140x4
    Set 6 : 140x1

    Set 7 : 160x10

    WTF? I did 10 sets, x10 each set. Don't know where the rest of the logs are. I guess I didn't log a couple? Anyway, These started to get hard as heck.

    |

    SUPER SET 2:
    4.0.2 Tempo

    Butterfly 266.5

    Set 1 : 205x9
    Set 2 : 190x9
    |
    Barbell Bent Over Row 133.33

    Set 1 : 100x9
    Set 2 : 100x10
    |
    Notes:
    I ran out of time at the end, which is fine. I was practically done/exhausted. Combo my lack of sleep with my huge caloric deficit, I just started running out of gas aroound set 9 of the first SS. That said, my DB bench was upped from last week. I definitely had the drive, and had it not been for how tired I was and given the time I would have been able to do a lot more. Also, one scoop is still a little much for me. At least for this group of exercises. I may try again on arm day...
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    Nice job in here! Reggie is forever immortalized with his varying angle bench press!
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    Quote Originally Posted by RegisterJr View Post
    Reggie's Incline-Changing-Bench 93.33


    Set 1 : 70x10 flat
    Set 2 : 70x10 up 1
    Set 3 : 70x10 incline
    Set 4 : 70x10 down 1
    Set 5 : 70x10 flat
    Set 6 : 70x8 up
    Set 7 : 70x7 incline
    Set 8 : 70x8 down
    Set 9 : 70x6 flat
    Set 10 : 60x10 flat
    Interesting method.
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    Quote Originally Posted by kenpoengineer View Post
    Nice job in here! Reggie is forever immortalized with his varying angle bench press!
    Quote Originally Posted by wasme View Post
    Interesting method.
    I like it. Hits all the spots of the chest (except decline). I wish the benches at my gym adjusted like his ya'lls though.
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    Quote Originally Posted by RegisterJr View Post
    I like it. Hits all the spots of the chest (except decline). I wish the benches at my gym adjusted like his ya'lls though.
    Set 1 : 70x10 flat
    Set 2 : 70x10 up 1
    Set 3 : 70x10 incline

    Does that mean .... flat, incline up 1 notch, incline up 2 notches? Mine does full and incremental declines as well.
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    Quote Originally Posted by wasme View Post
    Set 1 : 70x10 flat
    Set 2 : 70x10 up 1
    Set 3 : 70x10 incline

    Does that mean .... flat, incline up 1 notch, incline up 2 notches? Mine does full and incremental declines as well.
    The ones at my gym have several notches, but on the third notch it's in the typical Incline position, then the rest up from there focus on the shoulders more. But yes, that's what it is. You too have one of the nicer ones.
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    Quote Originally Posted by RegisterJr View Post
    The ones at my gym have several notches, but on the third notch it's in the typical Incline position, then the rest up from there focus on the shoulders more. But yes, that's what it is. You too have one of the nicer ones.
    I am actually in need of a new bench. I keep having to resecure bolts and so on mine. One day I will go to do a bench and will be laying on the garage floor with a barbell across my chest lol
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    Haha, I do like changing things up nice work bro!!
    Life's a garden, dig it
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    Quote Originally Posted by RegisterJr View Post
    I like it. Hits all the spots of the chest (except decline). I wish the benches at my gym adjusted like his ya'lls though.
    My only problem with decline db at home is it's a pain in the ass lifting 90lb dbs off the floor at that angle and my wife isn't strong enough to hand them too me lol
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    Quote Originally Posted by wasme View Post
    I am actually in need of a new bench. I keep having to resecure bolts and so on mine. One day I will go to do a bench and will be laying on the garage floor with a barbell across my chest lol
    Yeah, careful with that. I was doing a destroyer set a few weeks ago, had already done a few sets, and out of nowhere it dropped a notch. I was lucky I didn't have my teeth near my tongue...

    Quote Originally Posted by niners4reggie View Post
    Haha, I do like changing things up nice work bro!!
    Thanks bro!
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    Quote Originally Posted by niners4reggie View Post
    My only problem with decline db at home is it's a pain in the ass lifting 90lb dbs off the floor at that angle and my wife isn't strong enough to hand them too me lol
    Our decline bench isn't secure or very heavy. I do lay the DB's down though when I'm on decline instead of trying to bring them back up with me.
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    Quote Originally Posted by RegisterJr View Post
    Our decline bench isn't secure or very heavy. I do lay the DB's down though when I'm on decline instead of trying to bring them back up with me.
    You could always take a regular bench, slip a couple of plates under one end to give you a slight decline.
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    Quote Originally Posted by wasme View Post
    You could always take a regular bench, slip a couple of plates under one end to give you a slight decline.
    That's a good idea!
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    Sleep:
    2x Generic Tylenol PM at 2000.
    Woke up only 3 times last night, probably a total of 7-7.5 hrs sleep That's a win. I feel rested. I almost stayed in be to take advantage of being able to sleep, but then I figured I'm only one more night away from my G8 sample.

    Fasted AM weight: 194.0

    Pre:
    45m
    Coffee x3
    Protein shake

    15m
    4x Max Pump
    4x Crea-Trona
    3/4s Stimul8

    Biceps/Triceps-

    SUPER SET 1:
    Both 4.0.2 Tempo
    20 sec between 1-2 and 60 sec break before restarting...

    Incline Dumbbell Curl 40

    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x9
    Set 4 : 25x10
    Set 5 : 25x10
    Set 6 : 25x10
    Set 7 : 25x10
    Set 8 : 25x10
    Set 9 : 25x10
    Set 10 : 25x10
    |
    Cable Rope High Pulley Overhead Tricep Extension 146.67

    Set 1 : 110x10
    Set 2 : 110x10
    Set 3 : 110x10
    Set 4 : 110x8
    Set 5 : 110x7
    Set 6 : 100x9
    Set 7 : 100x9
    Set 8 : 100x9
    Set 9 : 100x8
    Set 10 : 100x8
    |

    SUPER SET 2:
    4.0.2 Tempo, Drop Sets for both (2 each), no breaks at all.

    Cable Overhead Curl 84

    Set 1 : 70x6
    Set 1 : 60x4
    Set 1 : 50x3
    Set 1 : 40x4
    Set 1 : 30x4

    Set 2 : 70x6
    Set 2 : 60x5
    Set 2 : 50x4
    Set 2 : 40x6
    Set 2 : 30x8
    |
    Leaning reverse extension burnouts 26.67
    Alternating between palm FWD and palm BWD

    Set 1 : 20x10
    Set 1 : 15x5
    Set 1 : 10x3

    Set 2 : 20x10
    Set 2 : 15x3

    +
    40# EZ 21's
    50# EZ standing tricep press x15
    21's
    Tri Press x12
    21's
    (no breaks, but a few pauses in the middle of the 21's on the last two sets)

    Notes:

    3/4 Scoop Stimul8 is just my sweet spot, right now. Not looking to go back to a full scoop at least for another week.

    The pumps on working the bi's/tri's is just crazy. I saw more than a few people eye-balling me when I was doing the overhead curls. My Bi's looked HUGE.
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    I love a good bicep pump!!! On the overhead curls is it like a double bicep pose or are you laying on the ground (guillotine curls) or is it something totally different? I'm always looking for new ways to stimulate bis!
    Life's a garden, dig it
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    SOlid work right there my brother...
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    Quote Originally Posted by niners4reggie View Post
    I love a good bicep pump!!! On the overhead curls is it like a double bicep pose or are you laying on the ground (guillotine curls) or is it something totally different? I'm always looking for new ways to stimulate bis!
    Never tried one lying on the ground... I have to look into that.

    I was wanting to do the one I did last week where I'm kneeling with my arm straight up, and without moving my elbow pulling the cable behind my head for a full ROM squeeze, but the only cable tall enough for a full extension was being used. Or, occupied, anyway.

    On this one I stand in between the two cables, the adjustable postition a couple notches above my shoulder height, and I try and keep my upper arm (tricep area) parralel with the floor during contraction. I always get a good pump here, and I'm glad the other cable wasn't available because I don't think I've done these in over a month.

    Similar to this http://www.youtube.com/watch?v=agN23knHfPM but I don't put the cable quite that high.
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    Quote Originally Posted by wasme View Post
    SOlid work right there my brother...
    Thanks Simon!
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    Ok that's the double bicep pose I was referring to. I used to always finish my bicep routine with this movement. Works great!!
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    Very solid work. Like this layout too. Simple and effective.

    Triceps moves are so highly individualized it's stupid. Heavy Reverse grip extension work wonders for me though.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Some good work going on in here! Keep it up there big guy!
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    Quote Originally Posted by Lukef2000 View Post
    Some good work going on in here! Keep it up there big guy!
    Thanks brother!
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    Rest day today. I got OK sleep, but with the lower calories this week and off-and-on sleep, I figured 3 on 1 off wasn't a bad idea. I doubt I'll stay consistant with that, though. If I were wide awake this morning I probably would've gone in anyway.
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    Quote Originally Posted by RegisterJr View Post
    Rest day today. I got OK sleep, but with the lower calories this week and off-and-on sleep, I figured 3 on 1 off wasn't a bad idea. I doubt I'll stay consistant with that, though. If I were wide awake this morning I probably would've gone in anyway.
    Gotta get the rest. Especially in a calorie defect since you are already starving your body of the extra nutrients it needs to recover. That's also a HUGE reason why food choices are so very important while cutting.

    I used to just lift and lift and lift but honestly adding in extra rest does wonders for the joints.

    I don't see a difference in performance, either greater or less, but my joints are MUCH better with more rest.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post

    I don't see a difference in performance, either greater or less, but my joints are MUCH better with more rest.
    Couldn't agree more here. After forcing myself to do 2 on 1 off this week, my shoulder seems to be improving.
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    You know how it is though. You just feel lazy for not doing it.

    My arms are sore as crap today though.

    I'll either hit Legs or Chest/Back tomorrow. Or Shoulders.
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    Quote Originally Posted by RegisterJr View Post
    You know how it is though. You just feel lazy for not doing it.

    My arms are sore as crap today though.

    I'll either hit Legs or Chest/Back tomorrow. Or Shoulders.
    Yes totally know what you mean. However, Snags will tell you - the rest days are necessary. But I end up with the same mindset as you.
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    No rest for the GVT wicked! lol It's still your set!
  

  
 

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