Conquering the Weights - Olympus Labs Sponsored Log

  1. Conquering the Weights - Olympus Labs Sponsored Log


    Training -
    Ronnie Coleman split and routine.

    Diet -
    Nutrient Timing
    150g carbs, 100g protein - peri-workout
    100g carbs, 200g protein split throughout the day.
    Fats fill remainder of calories to 3500-4000.

    Conquer is my preworkout.

    Cycle -
    Test - 750/week
    Trest - 350/week
    IronFlex Diabolix - 30mg/day

    Goals -
    Blast high calories and heavy weights until Sept 1st. Then start cutting for a November show. Prep starts tomorrow.

    Starting pic:
    Attached Images Attached Images  

  2. AnabolicMinds Site Rep
    Spaniard's Avatar

    1st bitches!

  3. Second....damn
    OLYMPUS UK REP
    •   
       


  4. 7/22/2014 Ronnie - Chest, Tris 1
    Tuesday, 4:59 AM - 5:52 AM (00:53)

    Incline Barbell Press
    (1) 4:59 AM 135 x 10 reps
    (2) 4:59 AM 225 x 10 reps
    (3) 5:02 AM 225 x 8 reps
    (4) 5:07 AM 185 x 10 reps

    Flat Dumbbell Press
    (1) 5:08 AM 75 x 10 reps
    (2) 5:10 AM 75 x 10 reps
    (3) 5:13 AM 75 x 9 reps

    Reverse Bench Press
    (1) 5:16 AM 155 x 12 reps
    (2) 5:18 AM 155 x 10 reps
    (3) 5:20 AM 155 x 8 reps

    Flat Dumbbell Flyes
    (1) 5:22 AM 50 x 10 reps
    (2) 5:25 AM 50 x 8 reps
    (3) 5:27 AM 35 x 13 reps

    Cable Rop Overhead Extensions
    (1) 5:30 AM 100 x 12 reps
    (2) 5:31 AM 100 x 12 reps
    (3) 5:32 AM 100 x 10 reps

    Cable Rope Bent Over Overhead Extensions
    (1) 5:35 AM 100 x 12 reps
    (2) 5:35 AM 100 x 12 reps
    (3) 5:36 AM 100 x 11 reps

    Close Grip Decline Bench
    (1) 5:41 AM 95 x 12 reps
    (2) 5:49 AM 95 x 12 reps
    (3) 5:50 AM 95 x 10 reps
    (4) 5:52 AM 95 x 7 reps

  5. 7/24/2014 Ronnie - Legs 1
    Thursday, 10:16 PM - 11:10 PM (00:53)

    Standing Calf Raise
    (1) 10:16 PM 200 x 15 reps
    (2) 10:18 PM 300 x 9 reps
    (3) 10:20 PM 300 x 7 reps
    (4) 10:21 PM 180 x 12 reps
    (5) 10:23 PM 180 x 10 reps
    (6) 10:25 PM 180 x 8 reps

    Seated Leg Curl
    (1) 10:17 PM 120 x 12 reps
    (2) 10:19 PM 120 x 10 reps
    (3) 10:20 PM 120 x 8 reps

    Glute Ham Raises
    (1) 10:23 PM 217.7 x 6 reps
    (2) 10:25 PM 217.7 x 5 reps
    (3) 10:26 PM 217.7 x 4 reps

    Seated Calf Raise
    (1) 10:29 PM 135 x 12 reps
    (2) 10:32 PM 135 x 12 reps
    (3) 10:35 PM 135 x 9 reps

    Good Morning
    (1) 10:31 PM 135 x 12 reps
    (2) 10:34 PM 135 x 12 reps
    (3) 10:38 PM 135 x 8 reps

    Leg Extension
    (1) 10:40 PM 120 x 12 reps
    (2) 10:41 PM 140 x 12 reps
    (3) 10:43 PM 160 x 10 reps

    Calf Presses
    (1) 10:48 PM 540 x 10 reps
    (2) 10:50 PM 730 x 6 reps
    (3) 10:59 PM 900 x 4 reps

    Leg Press
    (1) 10:48 PM 540 x 15 reps
    (2) 10:50 PM 730 x 15 reps
    (3) 10:59 PM 900 x 15 reps

    Lunges
    (1) 11:10 PM 20 reps
    (2) 11:10 PM 16 reps
  6. AnabolicMinds Site Rep
    Spaniard's Avatar

    Cool, what about effects? Anything to add besides numbers?

  7. 7/25/2014 Ronnie - Back Width
    Friday, 5:14 AM - 5:55 AM (00:41)

    Chin Ups
    (1) 5:14 AM 218 x 13 reps
    (2) 5:14 AM 218 x 10 reps
    (3) 5:16 AM 218 x 7 reps

    Yates Rows
    (1) 5:22 AM 265 x 12 reps
    (2) 5:24 AM 265 x 12 reps
    (3) 5:27 AM 265 x 8 reps

    Neutral Grip Pulldowns
    (1) 5:32 AM 180 x 12 reps
    (2) 5:33 AM 180 x 9 reps
    (3) 5:35 AM 180 x 6 reps

    Seated Overhand Row
    (1) 5:37 AM 130 x 12 reps
    (2) 5:39 AM 130 x 12 reps
    (3) 5:40 AM 130 x 10 reps

    Pullovers
    (1) 5:42 AM 90 x 12 reps
    (2) 5:43 AM 90 x 12 reps
    (3) 5:44 AM 90 x 12 reps
    (4) 5:45 AM 90 x 12 reps

    Incline Dumbbell Curl
    (1) 5:48 AM 30 x 12 reps
    (2) 5:55 AM 30 x 12 reps
    (3) 5:55 AM 30 x 10 reps

    Face Pulls
    (1) 5:49 AM 40 x 12 reps
    (2) 5:55 AM 40 x 20 reps

  8. Quote Originally Posted by Spaniard View Post
    Cool, what about effects? Anything to add besides numbers?
    Initial thoughts:

    TASTE - very good! I love the watermelon flavor a lot! I did expect it to be pink though the lime green was a surprise.
    MIXIBILITY - although the powder was a little clumped together in the tub, I've had no issues scooping it out and no issues with it falling out of suspension when mixed with water.
    PUMP - Good pumps. I'm actually happier about the volumizing adders like creatine. Though I tend to use other compounds for a pump.
    STIM - Nice and mild, but effective. Doesn't hype me up, but it definitely wakes me up and helps me focus.

    OVERALL INITIAL IMPRESSION - favorable!

  9. Will get some more updates rolling soon. I'll take some progress pics tomorrow morning. Had a very busy week last week and didn't get into the gym until Friday and only got in two WO's. But they were good ones. I'm making some program changes too. I'm still going to be doing the 3 day split and up to 6 days/week training scheme, but I'm going to start throwing in some 5/3/1 with my first exercises. Every other workout for that bodypart will be 5/3/1 and following will be more of a typical bodybuilding style.

    Had a good bench day on Friday. Put up 315x5. This isn't a PR, but it's a lot more than I've handled in the last few months. Likewise, I went all out on heavy Leg Press on Saturday and put up 1295x3! Really happy with both of these numbers and now I have my starting maxes for those two lifts.

  10. In.
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  11. Quote Originally Posted by puccah8808 View Post
    In.

    Glad to have you here dear lady!

  12. Quote Originally Posted by supermanjow View Post
    Glad to have you here dear lady!
    Thank you!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  13. For puccah, I'd this s little more sultry for you?
    Attached Images Attached Images  

  14. Quote Originally Posted by supermanjow View Post
    For puccah, I'd this s little more sultry for you?
    Awww for me? Thank you and yessss, it is!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  15. Little late but in!! Looking great!!
    Rep for TGB Supplements
    Use kat5 @ www.tgbsupplements.com
    1 Corinthians 6:19-20

  16. Quote Originally Posted by love2liftkat View Post
    Little late but in!! Looking great!!
    Oh yassssss!!!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
  17. AnabolicMinds Site Rep
    Spaniard's Avatar

    Quote Originally Posted by supermanjow View Post
    Initial thoughts:

    TASTE - very good! I love the watermelon flavor a lot! I did expect it to be pink though the lime green was a surprise.
    MIXIBILITY - although the powder was a little clumped together in the tub, I've had no issues scooping it out and no issues with it falling out of suspension when mixed with water.
    PUMP - Good pumps. I'm actually happier about the volumizing adders like creatine. Though I tend to use other compounds for a pump.
    STIM - Nice and mild, but effective. Doesn't hype me up, but it definitely wakes me up and helps me focus.

    OVERALL INITIAL IMPRESSION - favorable!
    Ya dude the watermelon flavoring system is grub!

    It's normal for a product with Citrulline Malate to clump up like that. Give her a few good shakes and you should be G2G!

    Glad you're liking it so far, bro. Thanks for running the log for us =)

  18. No problem. Sorry for the lack of updates. I'm still really liking it, but my workouts and time have been really sparse this last week. I'm hitting bench and deads tonight and recording it. Tomorrow morning will be legs and more conquer will help me get it going!

  19. Didn't get in the gym last night like I was hoping, but got about 6 hours of sleep in so I was rip roaring ready to go for this morning's session! I did 531 for bench and deads. The attachments are my rep schemes. I followed the bench with 135x10x3 with only 30s between all three sets.

    Here's the max effort vids I promised.

    Bench 275x12 - two more than last week
    http://youtu.be/3YlG1PUMriE

    Deads 430x10
    http://youtu.be/4Oc028-tSLo

    Strength is definitely increasing!!! 531 for leg press tomorrow.
    Attached Images Attached Images   

  20. Awesome job man!!! Looking great!!
    Rep for TGB Supplements
    Use kat5 @ www.tgbsupplements.com
    1 Corinthians 6:19-20

  21. Thank you sweet lady!

  22. Today's max effort 531 sets:

    Leg Press - 1090x13
    Lying French Press - 105x12
    Barbell Curl - 105x8
    Attached Images Attached Images  
  23. AnabolicMinds Site Rep
    Spaniard's Avatar

    Quote Originally Posted by supermanjow View Post
    Today's max effort 531 sets:

    Leg Press - 1090x13
    Lying French Press - 105x12
    Barbell Curl - 105x8
    Nice! Thanks for the detailed log

  24. No problem man. This week has been crazy and I keep sleeping through my damn gym alarm. I'm hitting another bench and deadlift session tonight though. Let's see if I smash last week's numbers!!!

  25. Calf Press
    540x10
    630x5
    765x5
    900x3
    1025x2
    1150x2
    575x3x8


    Leg Press
    540x10
    630x5
    765x5
    900x3
    1025x3
    1150x10
    http://youtu.be/rt6KhBkOAfo
    575x3x10


    Glute Ham Raises on Lat Pulldown Bench
    BW (210) x10, 8, 6

  26. Wow!! Super strong #'s!!! Love the pics too!
    Rep for TGB Supplements
    Use kat5 @ www.tgbsupplements.com
    1 Corinthians 6:19-20

  27. Thanks Kat! This log will be going for a while. So, keep on watching what happens!

  28. We're all watching!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  29. Working on gorilla status.


    531 Round 1 - Week 2 - Deadlifts

    135x5

    205x5

    255x5

    305x5

    355x3

    405x3

    455x8



    Pullups - Neutral Grip - Rest was ~ 30s between each set

    BWx10, 8, 6

    Pullups - Overhand

    BWx6, 4

    Pullups - Underhand

    BWx4



    High Pulley Rope Cable Pullovers

    100x3x10
  30. AnabolicMinds Site Rep
    Spaniard's Avatar

    Damn man, you're a big boy!

  31. Getting huge man!!!
    Rep for TGB Supplements
    Use kat5 @ www.tgbsupplements.com
    1 Corinthians 6:19-20

  32. Thanks guys! To be honest, I was quite surprised by what I saw in the pictures myself this morning. It had been a few weeks since I took a pic and this cycle seems to be agreeing with me.
  

  
 

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