MCCrew becomes a Frontrunner with Forerunner & AMS

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  1. Today was a cable back day I will be hitting a free weight back session on Sunday

    Lat pull-downs ss with behind the back lat pull down 145X20-100X10, 175X15-135-8, 215X10-145X5, 225X5-100X10, 245X3-100X10
    Bent over wide grip cable rows 150X12 170X12 190X12 200X10
    Bent over 1 arm cable rows 80X12 100X10 120X8 140X8 150X8
    Seated wide grip rows 120X15 150X12 170X10 190X5
    Seated V grip rows 120X20X3
    V grip pull-down SS with straight arm pull downs 120X20-50X20X3

    Thoughts: I am really trying to bring out the definition and muscle separation in-between the shoulder blades hence the higher reps for middle back work. I have noticed an serious increase of stamina in the past week
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  2. Any break throughs or noticable increases in strength? I've already hit 2 PR's this week.
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  3. Quote Originally Posted by mountainman33 View Post
    Any break throughs or noticable increases in strength? I've already hit 2 PR's this week.
    The main thing I have noticed was a nice gain endurance. That 245X3 was one of the heaviest pull downs I have done though
    I am focusing on higher reps though I notice better muscle growth with that training style.
    Congrats on the PRs! I am going to try and hit my 400+ deadlift tomorrow
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  4. Joke of the day:
    A daughter asks her mom, "Why is my name Rose?" The Mom replies "because when you were born the wind blew a rose onto your head The second daughter asks her mom, "Why is my name Lilly?" The mom replies, "Because when you were born a Lilly fell on your head" The Last daughter goes up to her mom and goes "Blaoddttuaiweeeioosnsns" And her mom goes "Shut up Cinderblock"
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  5. Quote Originally Posted by McCrew530 View Post
    The main thing I have noticed was a nice gain endurance. That 245X3 was one of the heaviest pull downs I have done though
    I am focusing on higher reps though I notice better muscle growth with that training style.
    Congrats on the PRs! I am going to try and hit my 400+ deadlift tomorrow
    Good luck man, I'll be "pullin'" for ya.
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  6. Quote Originally Posted by mountainman33 View Post
    Good luck man, I'll be "pullin'" for ya.
    thanks man. excellent choice of words btw
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  7. Leg day today
    Worm up DB dead lifts 50lb DBs X20 60X20 70X20

    Deadlifts 225X10 275X10 315X8 365X5 385X3 405X1X2 415X1 <- PR it took me two tries to get this up my grip was slipping I hate wearing gloves but to go any heavier I am going to need to grab a set
    Leg press 6 plates ESX20 7 plates ES X20 8X12 9X8 10X5
    seated Calf raises 90lbs Es X10X2 115ES X5X2
    Calf press machine 220X20 240X20 260X20 1 leg 100X10X2
    standing calf raises 75lb dbs X20X3

    thoughts: Well today I really felt "on" the weights felt lighter i felt like I had an extra level of drive and the pump I had going on from just lifting legs was awesome. I should also mention that my weight is up three lbs and I am sitting right at 220

    Joke of the day:Boasting Pirate
    Date of Joke: Friday, 11th January, 2002


    A seaman meets a pirate in a bar, and take turns boasting of their adventures on the high seas. The seaman notes that the pirate has a peg-leg, hook, and an eyepatch.

    The seaman asks "So, how did you end up with the peg-leg?"
    The pirate replies "We were in a storm at sea, and I was swept overboard into a school of sharks. Just as my men were pulling me out a shark bit my leg off."
    "Wow!" said the seaman. "What about your hook"?
    "Well...", replied the pirate, "While my men and I were plundering in the middle east, I was caught stealing from a merchant and the punishment for theft in the middle east is the loss of the hand that steals"
    "Incredible!" remarked the seaman. "How did you get the eyepatch?"
    "A sea gull dropping fell into my eye.", replied the pirate.
    "You lost your eye to a sea gull dropping?" the sailor asked incredulously.
    "Well...", said the pirate, "...it was my first day with the hook."
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  8. Congrats on the deadlift!
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  9. Quote Originally Posted by mountainman33 View Post
    Congrats on the deadlift!
    Thanks my man I am super sore today
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  10. Quote Originally Posted by McCrew530 View Post

    Thanks my man I am super sore today
    Well, you did lift a truck after all.
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  11. I went to do chest today and still felt sore so I went and did a core work out and foam rolled the crap out of my quads and Hams. DOMS like a SOB!
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  12. Well I tried to DR. House bottle pop 1 decavol this morning and accidently slammed 4 oops
    It did make for a productive chest work out today
    Warm up Dips and pushups 10X10X3
    small incline DB Chest press 75X10X2 Med incline 75X8X2 high Incline 75X5X2
    Smith Machine Military press 45ESX10X2 70ES X8X2 90ESX3X2
    DB Chest press SS with Hammer grip press 75X10-60X8 75X8-60X8 75X5 60X10
    Cable Flies Incline 30X20X2 40X10
    Flat flies 35X20X2 45X10
    Decline Flies 20X20X3
    Incline Overhead Pulls 75X15 75X12 75X10
    Close Grip Bench 135X15 155X10 175X5

    Thoughts: The Accidental mega dose had my head buzzing for about an hour I hardly sweated but I felt a nice increase in strength and stamina the pump was great as well. Weight is still at 220 but I am starting to feel "harder"
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  13. Things are really starting to heat up. My back session today felt great

    1 arm barbell row 45X20 70X15 90X10X2 115X8X2 125X3X2
    V grip barbell Row 135X12X2 180X8X2 205X5X2 215X3X2
    Bent over barbell row 205X5 205X8 165X10X2 115X15X2
    Reverse Grip Bent over barbell Row 115X20X2 165X12X2 205X5X2
    2arm standing dumbbell row 60X12X2 70X8X2 75X5X2
    Pull ups 5X6

    Week 2 Review: So the mood boost alone is reason enough to take this stack but my strength is on a steady rise my physique is becoming harder and more defined the pumps while Im working out are great, Libido is WAYYYY up, and my joints feel fantastic. The only negative thing I have to say is that during the shipping process a few of the decavol tabs got busted up and broken in half. More to come.

    Joke of the day: On Christmas morning a cop on horseback is sitting at a traffic light, and next to him is a kid on his brand new bike. The cop says to the kid, "Nice bike you got there. Did Santa bring that to you?" The kid says, "Yeah."

    The cop says, "Well, next year tell Santa to put a tail-light on that bike." The cop then proceeds to issue the kid a $20.00 bicycle safety violation ticket.

    The kid takes the ticket and before the cop rides off says, "By the way, that's a nice horse you got there. Did Santa bring that to you?" Humoring the kid, the cop says, "Yeah, he sure did."

    The kid says, "Well, next year tell Santa to put the dick underneath the horse, instead of on top."
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  14. Shoulders arms and claves today
    DB front and lateral raised SS 20X10X10 25X10X10 30X8X8 35X5X5
    1 Arm DB clean and press 35X10 40X10 45X10 50X10 55X10
    Seated DB press 60X10 65X8 70X5 75X5 70X5
    Delt Destroyers 35X5 drop to 25X10 15X10 X3
    face pulls 70X20 100X15 130X10 160X8 190X5
    Cable Upright rows 100X10 130X10 160X10 190X10
    Seated Calf raises 90lbs each side X15X5
    Standing Calf press 205X20X5

    Strength is feeling good this is the first time I have gone heavy on the shoulder press for a while I usually do them standing to work in other muscles but todays energy levels were like a charged battery. I felt like I could have gone heavier but I didnt have a spotter

    Joke of the day: A gentleman is preparing to board a plane, when he hears that the Pope is on the same flight. “This is exciting,” thinks the gentleman. “Perhaps I'll be able to see him in person.” Imagine his surprise when the Pope sits down in the seat next to him. Shortly after take-off, the Pope begins a crossword puzzle. Almost immediately, the Pope turns to the gentleman and says, “Excuse me, but do you know a four letter word referring to a woman that ends in ‘unt?’” Only one word leaps to mind. “My goodness,” thinks the gentleman, “I can't tell the Pope that. There must be another word.” The gentleman thinks for quite a while, and then it hits him. Turning to the Pope, the gentleman says, “I think the word you're looking for is ‘aunt.’” “Of course,” says the Pope. “Do you have an eraser?”
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  15. Well I hope everyone had a Merry Christmas I know I did! I ate far too much food and still feel like a blob I stepped on the scale and my jaw almost hit the floor I weighed 225and still have the outline of abs!
    Chest day today
    Isolation bench press 90lbs esX20 135ESX12 160ESX5 170ESX3
    Isolation bench press reverse Grip 70lbs ESX20 90X15 115X10 125X5
    Isolation incline bench press 90lbs ESX15 115ESX10 125ESX6 115X8 (failure) 90X10 (Failure)
    DB flies 40lbs X10 Drop to 25X10 SS seated db hammer curls 25X10 40X5 - sets total
    Incline DB flies 35X10 drop to 25X10 standing barbell curls 50lbs X21 full reps- 3 sets
    seated calf press ss with machine preacher curls -( I did 6 continues sets of this with a lot of drop sets on the calves I cant recall the weight but it was a 10 min circuit)

    Thoughts: Each day seams to be better than the last, recovery time is starting to speed up strength is on the rise, pump is more solid than when I take a pre-workout, size is coming on, mood elevation is still way up Im stoked!

    Joke of the Day: Im afraid of three things: Women, snakes, and the police. They all have the ability to hurt me and make it look like it was my fault.
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  16. Well I have been feeling so good on this cycle that I ordered another 4 weeks of Alpha Mass and 4-AD and was going to sub the decaVol for M-1A but the company I ordered through is apparently ran by incompetent fools who can figure out how to send products. I ordered it back half way through my first week and when I called and asked wtf was taking them so long they said they would get back to me... that was on Monday. Oh well I am still feeling fantastic no negative sides to report except some mild ache on my chest and on the top of my forehead but that could be holiday stress.

    Legs today:
    Warm up:
    Bulgarian split squats SS with lunges 55lb dbs 5 reps each leg SSX5 steps each leg lunges X5sets
    Smith machine Squats 45ESX10 55ESX10 65ESX10 75ESX10 85ESX10 95ESX10 105ESX10 115ESX10 125ESX10 135ESX5X2 145ESX3
    Seated Calf Raises 100ES SS with 135ES leg press 10X20X5

    Thoughts I didnt do to many different movements and I wanted to focus on getting really low on the smith machine squats while still incorporating a lot of volume. It felt good.

    Jokes of the Day:
    A very sick man is in the hospital, and on many drugs which give him bowel problems. After many false alarms, he accidentally craps himself.
    Very embarrassed, he balls up the sheets and throws them out the window, where a drunk is staggering on the way home. The drunk starts flailing at the sheets, throwing his arms around wildly. A security officer runs over, hearing the commotion.
    "What's going on here?"
    "I don't know, officer. But I think I just beat the crap out of a ghost."
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  17. Rest day today no homo but my A$$ is sore!

    Joke of the day: A boy asks his dad, “What’s the difference between potential and realistic?” The dad tells him to go ask the rest of his family if they’d sleep with Channing Tatum for a million dollars, and then he’d tell him the answer. The boy goes up to his mom and asks her. She responds, “A million dollars is a lot of money sweetheart. I could send you, your sister, and your brother to great colleges, so sure, I would!” He then goes and asks his sister to which she replies, “Channing Tatum? Hell ya, he’s the hottest guy ever!” Next, the boy asks his brother who replies, “A million dollars? Hell yes I would. I’d be rich!” When the boy excitedly returns to his dad with the family’s responses, the dad says, “Well son, potentially, we have three million dollars. Realistically, we have two sluts and a queer.”
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  18. What does your macro ratio look like? How many grams of protein/carbs are you getting daily?
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  19. Quote Originally Posted by mountainman33 View Post
    What does your macro ratio look like? How many grams of protein/carbs are you getting daily?
    I eat on average 2-4 lbs of chicken beef or pork during the day with a lot of veggies mixed in while I also eat a lot of pasta and sweet potato’s (<- i love those) I am not scared to have dessert while bulking nor am I apposed to grabbing a burger here and there, even though I prefer to make my own. My rule of thumb is if Im hungry I eat if Im not hungry and food is there I try to eat. I am luck to have a low stress job and I just make a lot of dinner and bring it in with me to work. Also I am not a big "snacks" guy, I stay away from candy bars and chips and traditional junk and I also try to stay away from fried foods, except for this fish and chips spot in the harbor, thats a once a month thing.
    Cutting though is when I get strict with my ratios I was blessed with some really good genes so bulking and putting on muscle doesnt come too hard and cutting up is also fairly easy.
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  20. Back today
    Dumbbell rows 55X10X2 60X10X2 65X10X2 70X10X2 75X10X2
    Pull downs 175X12 SS behind the back 130X8 190X10 SS130X8 205X8 SS115X12 220X8 SS100X12 235X5 100X15 250X3 100X12
    V grip pull downs 160X12 160X10 175X8 175X5 190X3
    Barbell Rows 165X8X2 135X12X2
    Reverse Grip Barbell rows 115X12X3
    Seated V grip Rows 130X15X2 145X12 160X10 175X8X2
    Straight arm dumbbell overhead pull 75lbX15 SS with straight arm Cable pull downs60X12 4 sets
    10 min triceps circuit

    Thoughts: By the end of the work out today my entire upper body felt pumped I had a hard time wrapping my hands around the bar for my lest set of tri's.

    Joke of the day:
    After 40 years as a gynecologist, John decided he had enough money to retire and take up his real love, auto mechanics. He left his practice, enrolled in auto mechanics school, and studied hard. The day of the final exam came and John worried if he would be able to complete the test with the same proficiency as his younger classmates. Most of the students completed their exam in two hours. John, on the other hand, took the entire four hours allotted. The following day, John was delighted and surprised to see a score of 150% for his exam. John spoke to his professor after class. "I never dreamed I could do this well on the exam. How did I earn a score of 150%?" The professor replied, "I gave you 50% for perfectly disassembling the car engine. I awarded another 50% for perfectly reassembling the engine. I gave you an additional 50% for having done all of it through the muffler."
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  21. Starting to fill out nicely and I am feeling a consistent all day pump a couple of co workers mentioned that I am looking bigger. I just wish I could get a decent shot of my back
    Attached Images Attached Images   
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  22. Quote Originally Posted by McCrew530 View Post
    Starting to fill out nicely and I am feeling a consistent all day pump a couple of co workers mentioned that I am looking bigger. I just wish I could get a decent shot of my back
    Quote Originally Posted by McCrew530 View Post
    I was blessed with some really good genes so bulking and putting on muscle doesnt come too hard and cutting up is also fairly easy.
    [email protected]@rd..... :-P

  23. Un intentional rest day today. I woke up to hit the gym then promptly passed back out. That god I am a "worst case" kind of guy and always have a secondary alarm set for an hour later. For some reason I just never trust my cellphone to work properly.

    Week Three Review: My weight is remaining consistent which is a good thing and I am feeling stronger. The pumps keep getting better by the day and the mood is staying at a consistently high level. The acne is retreating and have been zero negative side effects. Libido has actually increased and sack size is the same so pct is going to be a breeze. My only complaint is that I cant run this for another 4 weeks lol


    Joke of the Day:
    Reaching the end of a job interview, the Human Resources Officer asks a young engineer fresh out of the Massachusetts Institute of Technology, "And what starting salary are you looking for?" The engineer replies, "In the region of $125,000 a year, depending on the benefits package." The interviewer inquires, "Well, what would you say to a package of five weeks vacation, 14 paid holidays, full medical and dental, company matching retirement fund to 50% of salary, and a company car leased every two years, say, a red Corvette?" The engineer sits up straight and says, "Wow! Are you kidding?" The interviewer replies, "Yeah, but you started it."
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  24. Quote Originally Posted by mountainman33 View Post
    [email protected]@rd..... :-P
    Ya I know when I was born Jesus looked at me like this lol Name:  buddy_christ.jpg
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  25. Chest day today. I kind of tweaked my left shoulder warming up so I didnt go that heavy instead I focused on reps
    Incline DB press 50X10 55X10 60X10 65X10 70X10 (that was where the ouch was)
    I went over to the smith machine and just put a 45 on each side and did the rest of my work out there
    Incline Wide grip 15X3
    Incline reverse Grip 15X3
    Incline Close Grip 15X3
    Flat Wide grip 15X3
    Flat reverse Grip 15X3
    Flat Clost grip 15X3

    Thoughts : It wasnt a record breaking day or anything but my chest felt good and my tris were burning. By the end of the session my shoulder didnít feel too bad

    Joke of the day:
    A couple were 85 years old and had been married for sixty years. Though they were far from rich, they managed to get by because they watched their pennies.

    Though not young, they were both in very good health, largely due to the wife's insistence on healthy foods and exercise for the last decade.
    One day, their good health didn't help when they went on a rare vacation and their plane crashed, sending them off to Heaven.

    They reached the pearly gates, and St. Peter escorted them inside. He took them to a beautiful mansion, furnished in gold and fine silks, with a fully stocked kitchen and a waterfall in the master bath. A maid could be seen hanging their favorite clothes in the closet.
    They gasped in astonishment when he said, 'Welcome to Heaven. This will be your home now.'

    The old man asked Peter how much all this was going to cost. 'Why, nothing,' Peter replied, 'remember, this is your reward in Heaven.'
    The old man looked out the window and right there he saw a championship golf course, finer and more beautiful than any ever built on Earth.
    'What are the greens fees?,' grumbled the old man.
    'This is heaven,' St. Peter replied. 'You can play for free, every day.'

    Next they went to the clubhouse and saw the lavish buffet lunch, with every imaginable cuisine laid out before them, from seafood to steaks to exotic deserts, free flowing beverages.
    'Don't even ask,' said St. Peter to the man. This is Heaven, it is all free for you to enjoy.'
    The old man looked around and glanced nervously at his wife.
    'Well, where are the low fat and low cholesterol foods and the decaffeinated tea?,' he asked.
    That's the best part,' St. Peter replied. 'You can eat and drink as much as you like of whatever you like and you will never get fat or sick.
    This is Heaven!'

    The old man pushed, 'No gym to work out at?'
    'Not unless you want to,' was the answer.
    'No testing my sugar or blood pressure or...'
    'Never again. All you do here is enjoy yourself.'

    The old man glared at his wife and said, 'You and your f....ing bran muffins. We could have been here ten years ago!'
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  26. Pic of un pumped me to compare to the previous pump so you can see what I mean about an all day fullness sorry bout the dirty mirror
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  27. Happy new years my friends I hope everyone had a safe NYE
    Now that its Jan I am now going to start my cutting phase to get ready for my show . I have had a productive winter bulk and put on a solid 15lb over the holiday season but alas I must now get down to counting cals and measuring food.
    My work outs will also change Jan my set ranges will be in the 12-15 and Feb. will be between 20-25

    Shoulders and arms
    5 min continuous warm up with 10lb dbs doing varying shoulder raises
    50lb standing db shoulder press 12X3
    30lb standing db raises 12X3
    20lb seated rear delt raises 20X3
    30lb db side raises 12X3
    20lb dumbbell circular raises 12X3
    225 Behind the back shrugs 15X3
    35lb db Hammer curls 10X reg curlsX10 reverse curls X10 three sets
    skull crushers 75lb 15X3
    preacher curls 75X12X3
    1 arm cable ticep pulldowns 30lb 15X3
    2 arm cable press 120X50
    2 arm overhead ticep press 120x5
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  28. Can you say Pumped!

  29. Quote Originally Posted by wicked442 View Post
    Can you say Pumped!
    Oh ya the delts were poping today!
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  30. Looks like some one turned up the volume to 11.
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