Rise and Swell to Mountainman Size (Sponsered)

[mountainman33]

Hey Kids, one more log for ya from your friendly neighborhood Mountainman. Thank you to Mind and Muscle and cheftepesh1 for letting me log their Wyked stack. I'm looking forward to this log which includes their Rise and Swell, which is a pump/test supp which includes L-Carnitine, Kudzu, and Yohimbine HCl.

Wyked 2.1 has an awesome ingrediant profile for a PWO:
Caffeine 150 mg
Creatine Monohydrate 1 g
Citrulline Malate 1 g
Yohimbine HCL 1mg
L-Carnitine 333mg
Kudzu root 98% puerarin 5mg
Taurine 333mg
Betaine 1 g
Arginine AKG 1 g
Beta alanine 1 g
Agmatine Sulfate 100mg

I'll be adding additional Crea Mono, but otherwise I'll be using as is. I'll start at one scoop, and go from there as the label says 1 - 3 scoops. The T2, which I've never tried I will dose as instructed, .5 ml morning and night on an empty stomach.

I'm on a straight up bulk (as lean a bulk as possible though) so I'm looking forward to see how lean the T2 can help keep me during this process.

Thanks for joining me on this one.

 

[cheftepesh1]

Great to see this. With you current stack this should increase your gainz

 

[mountainman33]

Woke up and went directly to mix Rise and Swell before my shower. I mixed it with about 3 ozs. of water, but there were no issues with mixing at all. Everything dissolved VERY quickly and there just a few DAA particles at the bottom. I was thouroghly impressed by the speed of mixing. I took a sip to get an idea of flavor, but couldn't quite place it. There isn;t flavor in the label that I could find. I feel like it's a mystery I have to solve, figuring out what it tastes like. It good though. Fruity, not too strong or overpowering, not tart or sour. It didn't make me cringe like other mixes/PWOs do. I'll be trying to figure that out as I go. I chugged the rest and opened up the T2. That stuff tastes pretty good! It's peppermint flavored, so keeping under your toungue is no problem. I held it for 30 secs, swallowed after, and was good to go. An easy addition to my morning routine. The Rise and Swell has already given me some vascularity just sitting at my desk, but I had to help load up a customer's truck and my forearms got pumped just doing that. No workout today as I have volleyball tonight, but I'll be using the Wyked for that, I've found that PWOs really help when I'm competing athletically. I'm looking forward to see how it treats me for my 4 hour league.

 

[mountainman33]

Volleyball last night was pretty decent. Wyked 2.0 made warm ups SOOOO much easier. Normally I have to warm up for the full 5 minutes we get in between matches, but last night I only needed a minute or 2 and I was good to go. Even getting my shoulder warm for hitting was very fast. The inceased circulation Wyked provided me was awesome. We had some pretty long rallies at points and I didn't get even slightly winded. I'll be taking Wyked before volleyball every week without fail.

Took my Rise and Swell and T2 upon waking. The T2 tastes so good, and I'm still trying to place the R & S flavor. It's not easy but I'll get it. Nothing to report as of yet about effects from either since it's so early, but the R & S definitely offering up some pump action. My forearms have some increased vascularity while I'm typing. :naughty:

 

[Abe Lincoln]

When did you get this? Lol. Starting to get backed up in supps

 

[mountainman33]

When did you get this? Lol. Starting to get backed up in supps

Got it a little while ago but my hectic life had it on hold for a bit. And I don't think of it as backed up, I like to think of it as well supplied. :naughty:

 

[Abe Lincoln]

Oh I gotcha man, was a bit confused as they are running another promo for this stuff. Yeah haha I'm well supped as well.. Have m1t oxime, BCAA/SAA, G8, and I'm thinking I'm getting this as well and I also got picked to run Most Wanted. Plus BPS is hooking me up with some goods as well

 

[cheftepesh1]

Oh I gotcha man, was a bit confused as they are running another promo for this stuff. Yeah haha I'm well supped as well.. Have m1t oxime, BCAA/SAA, G8, and I'm thinking I'm getting this as well and I also got picked to run Most Wanted. Plus BPS is hooking me up with some goods as well

Your full kit should be out there in a few days

 

[Abe Lincoln]

Your full kit should be out there in a few days

Haha nice sweet thanks but how do you know where I live? Lol

 

[cheftepesh1]

It's through Shawn of you sent him your address

 

[Abe Lincoln]

It's through Shawn of you sent him your address

Not sure who Shawn is lol. You mean double? Cause his pms were full

 

[cheftepesh1]

Send to me and I'll email it

 

[Abe Lincoln]

Send to me and I'll email it

Alright cool thanks for clearing that up

 

[mountainman33]

Time for a Halloween candy calorie ass kicking.

 

[mountainman33]

Day light savings came up too fast. Had to get before the kids did though if I wanted to get a workout in.

Wyked gave me my usual and gradual firing up. I needed it too because today was an all out leg hurting hypertrophy day.

Pre-exhaust Leg Extensions / Donkey Calf Raise Machine, painfully slow negatives, 1 min. rest
70 x 16 / 90 x 25
90 x 15 / 110 x 20
90 x 12 / 110 x 18
90 x 11 / 110 x 15

Leg Press / Leg Press Calf Raises to Standing Calf Raises, 1 min rest
230 x 20 / 230 x 8, BW x 10
230 x 20 / 230 x 8, BW x 10
420 x 15 / 420 x 8, BW x 10
420 x 15 / 420 x 8, BW x 10

Yes the volume was high, but I wasn't tiring at all.

Alternating Leg Extensions to Standing Calf Raises, chasing the pump. 30 secs. rest
90 x 6, BW x 10, 90 x 6, BW x 10, 90 x 6, BW x 10
90 x 6, BW x 10, 90 x 6, BW x 10, 90 x 6, BW x 10

Quads and calves were pumped like crazy!

DB Squats / Seated Smith Calf Raises, 30 secs. rest
55s x 10 / 185 x 16
60s x 10 / 185 x 15
65s x 8 / 185 x 15

I've had some slight vascularity in my calves before, but today I could see veins in the back AND the front. I was diggin' it. Good thing there were only 3 other people in the gym cuz I'm sure I looked pretty pompous standing on my tip toes looking in the mirror.

Endurance was never ending. There was still plenty left in the tank. Wyked is certainly doing it's job, I could workout for hours if I wanted to.

Smith Front Squats / Single Leg Calf Raises, 1 min. rest
135 x 10 / BW x 10, 10, 8, 8
135 x 10 / BW x 10, 10, 8, 8
135 x 10 / BW x 10, 10, 8, 8

Awesome workout, but I'm going to pay for it later. It's a good sore though. :head:

 

[cheftepesh1]

Nice lifts. From the looks this stack is working out great for you.

 

[mountainman33]

Nice lifts. From the looks this stack is working out great for you.

I'm digging, A LOT! At night I'm warmer than usual. My girlfriend liked the body temp when things got cooler at night, but now she says I'm too warm.

 

[cheftepesh1]

Lol a human heatet

 

[mountainman33]

Lol a human heatet

Pretty much. Summer sucks for sleeping for me.

 

[cheftepesh1]

Same here. I'm always hot

 

[mountainman33]

Traps and Lats

I've noticed added vascularity on a regular basis, band I'm starting to notice I want my girlfriend A LOT more than usual.

Seated V Handle Cable Rows / Reverese Flys (Varying Upperbody Angles with 2 second hold at top), 1 min. rest
140 x 15 / 10s x 12
160 x 13 / 10s x 10
180 x 11 / 10s x 9

Pendlay Rows straight to Shrugs, 1 min. rest
135 x 10, 5
135 x 10, 5
135 x 9, 4

Underhand Pulldowns, 30 secs. rest
160 x 12
140 x 11
120 x 12

Face Pulls / Hanging Knee Raises
85 x 12 / 12
85 x 10 / 12
70 x 12 / 12

Bent Over DB Rows, 1 Arm (Neutral Grip to Overhand Grip) / Side Bridges to Bicycle Crunches
50 x 10, 10, 5, 5 / 6, 6, 10
55 x 10, 10, 5, 5 / 6, 6, 10
60 x 10, 10, 4, 4 / 6, 6, 10

Standing DB Curls / Static DB Grip Hold
35s x 10 / 75s x 35 secs.
30s x 10 / 75s x 25 secs.

Forearms were pumped beyond belief. Looking forward to eating all friggin day.

 

[mountainman33]

I believe this is an effect from tthe T2 but every night I wake up VERY warm. Sometimes sweating from the heat I'm generating.

 

[mountainman33]

Crazy day at work, have to play a little catch up.

Hams and Calves

T2 preworkout and I was sweating pretty good. I didn't even bother wearing my sweatshirt to the gym, I was warm before I even got to my truck. I've been super hot at night in bed as well. Taking Wyked in the morning PWO is making me have to adjust my timing on the Rise and Swell, to later morning, sometimes in the afternoon. Libido is through the roof. Found myself in the middle of the night with my hand up my girlfriend's tank top, hand on tit. Didn't even realize I was doing it until I woke up in that position. :spankme:

Smith SLDLs / Hanging Bar Standing Calf Raises, 1 min. rest
135 x 10 / 135 x 15
135 x 10 / 135 x 15
185 x 8 / 185 x 12
225 x 7 / 225 x 8, 185 x 8
135 x 8 / 135 x 12

Seated Leg Curls / Smith Seated Calf Raises 30 secs. rest
90 x 12 / 185 x 20
90 x 11 / 185 x 20
90 x 10 / 185 x 20
70 x 13 / 185 x 20

Leg Press (High Foot Placement) / Leg Press Calf Raises to Standing Raises, 1 min. rest
230 x 15 / 230 x 10, BW x 12
230 x 15 / 230 x 10, BW x 12
230 x 15 / 230 x 10, BW x 12

DB RDLs / Smith Standing Calf Raises, 30 secs. rest
75s x 10 / 135 x 25
75s x 10 / 135 x 25
75s x 10 / 135 x 25

i haven't done a straight hamstring day in over a month. I could really tell too, my strength on SLDLs and RDLs has gone to crap. I did 315 on RDLs for reps last year and now I'm straining on 225 on a Smith machine. Felt a little bit like a loser after that. At least I know my soreness will suck like crazy, so that's good right?

 

[cheftepesh1]

Good updates . Can't say I don't hate the sweating from T2

 

[mountainman33]

Vascularity like crazy. This is just sitting at my desk:

 

[mountainman33]

Chest and Delts

I'm upping the volume as my soreness and recovery are really starting to improve. I am running a very hypertrophy driven phase in my training right now. My endurance since starting Wyked has greatly improved as well. I'm really hoping to add some serious mass thanks to this jump in endurance in conjunction with my M1t. Starting tomorrow I'm going to increase the T2 to 1 ml. 2x/day instead of .5 ml.

Flat DB Bench Press / DB Lateral Raises, Slightly Bent Over, 1 min. rest
55s x 15 / 10s x 15
70s x 12 / 15s x 12
75s x 10 / 20s x 8
65s x 10 / 15s x 11

I kept the negatives painfully slow, shooting for a ton of TUT.

Low Cable Flys / Seated Smith OHP, 45 secs. rest
20s x 12 / 115 x 8
20s x 12 / 95 x 8
20s x 11 / 115 x 6, 95 x 4

Incline Smith BP / Low Cable Laterals, Alternating Sides, 30 secs. rest
115 x 10 / 10 x 5,5,5,5
115 x 8, 95 x 5 / 10 x 5,5,5,5
115 x 7, 95 x 5 / 10 x 5,5,5,5
115 x 6, 95 x 4, 85 x 3 / 10 x 5,5,5,5

Incline DB Flys (underhand) to Hex Press / Low Cable Upright Rows, 45 secs. rest.
25s x 5, 8 / 85 x 12
30s x 5, 7 / 85 x 11
25s x 6, 8 / 85 x 9, 75 x 5

Face Pulls / OH Cable Tri Exts.
45 x 12 / 45 x 10
45 x 12 / 45 x 9
45 x 12 / 45 x 8

Alternating Push Ups to Bicycle Crunches and back
8 / 12 / 5 / 10
8 / 12 / 5 / 10
8 / 12 / 5 / 10

I did that workout at 5:00 a.m., and as I type this at 7 p.m. I'm already getting sore. GOOD STUFF.

 

[cheftepesh1]

This is awesome to hear

 

[mountainman33]

So I had volleyball last night, played very well, was jumping QUITE well. I ate 2 bananas and drank an ass load of Gatorade before I played and this quelled the cramping issues I've had. I played for almost 4 hours, got home a little before 11, and passed out. I snapped awake at about 4:15 this morning and couldn't get back to sleep. So being the glutton for punishment that I am I got up mixed my Wyked, took 1 ml. T2, dropped 10 mgs. of M1T, and off I went to the gym. I posted on FB that there's something wrong with me.

Lats and Traps

Seated V Handle Cable Rows / Plate Reverse Flys, 5 sec. hold, 1 min rest
120 x 12 / 5s x 6
140 x 11 / 5s x 6
140 x 10 / 5s x 6
120 x 11 / 5s x 5

Smith Machine Pendlay Rows to Shrugs, 1 min. rest
135 x 10 / 135 x 8
155 x 8 / 135 x 8
155 x 6, 135 x 4 / 135 x 8

If you've nevr tried trap focused rows and supersetted with traps you need to try this combo. It eliminates the need to go super heavy on the shrugs which tend to be ineffective for people anyway due to poor form. Also, I keep my grip close to a snatch grip which again changes the exercise and burns like crazy.

Wide Grip Pulldowns, 30 secs. rest
140 x 10
120 x 12
120 x 11

Reverse Flys to Overhand DB Bent Over Rows, 45 secs. rest
15s x 6 / 55 x 8
15s x 6 / 55 x 8
15s x 6 / 55 x 8

Underhand Pulldowns, Run the Stack / Hanging Knee Raises, 1 min. rest
140 x 5, 120 x 5, 100 x 5, 85 x 5 / 12
120 x 5, 100 x 5, 85 x 5, 70 x 5 / 12
100 x 5, 85 x 5, 70 x 5, 55 x 5 / 12

These "Run the Stack" sets burn like crazy. I hate them and love them at the same time. I love the endurnace I'm getting from this stack, and the amount that I'm sweating now during workouts (from the T2) is quite encouraging knowing I'm burning a sh!tload of calories.

 

[mountainman33]

The punishment continues, but my recovery is greatly sped up lately. Hmmmm, wonder why? I did hamstrings and calves today, and was able to rep out on 225 so strength is coming back, and quickly too. Endurance is still crazy but that will be the case for this while run I imagine.

 

[cheftepesh1]

I found some of my best work outs were on these supps

 

[mountainman33]

So as if I didn't hate PF enough, it got even worse between last night and this morning.

Last night there were all kinds of guys at the DB rack doing all kinds of sh!tty curls, and all kinds if douchebags using all kinds of sh!tty form and momentum on machines. There were 2 guys especially, that kept jumping around to every piece of equipment, trying to use the whole stack. They stunk so bad, and never wiped any of the equipment. Then 2 women came in, both I'm pretty sure were physique competitors, who were big, ripped, and gorgeous. And of course every idiot in the place just stared at them the whole time. Yes they were very good looking and in impressive shape, but I wanted to slap every one of them for being complete creepy idiots.

Then this morning there was a guy using the bicep machine who somehow managed to turn it into a front delt workout, which I thought was physically impossible, but he made it happen.

I hate this state sometimes.

 

[mountainman33]

Quads and Calves

I think I timed my split just right so that I could get in a good leg workout and not have it be detrimental to volleyball playoff on Thursday.

Strength I can't say emphatically has gone up because I'm in a hypertrophy phase, but I CAN say that during leg presses I did notice that 15 reps on leg press with 410 lbs. was MUCH easier than last session.

Smith Squats / Standing Smith Calf Raises, 30 secs. rest
135 x 12 / 135 x 20
135 x 12 / 135 x 20
135 x 12 / 135 x 18
135 x 10 / 135 x 15

I didn't go very heavy because I was going for straight TUT and range of motion, so 135 seamed kind of heavy by the time I finished my last set. My calves were on fire and my plantar almost left like it was cramping towards the end as well.

Leg Exts. / Seated Calf Raises, 30 secs. rest
90 x 12 / 185 x 20
90 x 12 / 225 x 17
90 x 12 / 225 x 15

Leg Press / Leg Press Calf Raises, 30 secs. rest
320 x 15 / 320 x 8, RP, 6
410 x 15 / 410 x 6, RP, 5
410 x 15 / 410 x 5, RP, 5

DB Squats / BW Extra Deep Calf Raises, 45 secs. rest
75s x 6, 65s x 6 / 20
70s x 6, 60s x 6 / 20
65s x 6, 55s x 6 / 20

The short amount of rest between sets killed me. I was breathing pretty heavy for most of the workout. My legs still feel pretty fatigued. I cant wait for next week, I'll be switching to my strength phase. That should be very interesting, and fun.

On a happier side, my girlfriend is loving the fact that I grab and foddle her every 5 minutes. :firedevil:

 

[Abe Lincoln]

I like to use my girls boobs as bongo drums in public

 

[mountainman33]

Lats and Traps

Seated V Handle Cable Rows, 30 secs. rest
100 x 15
120 x 15
140 x 12
160 x 8, 140 x 4
140 x 10

Overhand Bentover Smith Rows, 45 secs. rest
135 x 12
135 x 12
(Underhand) 6 x 135, (Overhand) 135 x 4
(Overhand) 135 x 8, (Shrugs, extra wide grip) 135 x 8

DB Reverse Flys, 3 second holds / Wide Grip Pulldowns, 45 secs. rest
10s x 8 / 120 x 12
10s x 7 / 120 x 11
10s x 6 / 110 x 12

One Arm DB Bentover Rows, Overhand, 30 secs. rest
60 x 8
60 x 8
60 x 8

Run the Stack Underhand Pulldowns / Side Bridges / Bicycle Crunches, 1 min. rest
140 x 5, 120 x 5, 100 x 5, 85 x 5, 70 x 5 / 6,6 / 12
140 x 5, 120 x 5, 100 x 5, 85 x 5, 70 x 5 / 6,6 / 12

One Arm Behind Back Cable Curls / Hanging Knee Raises, no rest
20 x 8,8 / 8
20 x 8,8 / 8
20 x 8,8 / 8

I'm up 3 lbs. in the last 3 1/2 weeks, and based on the mirror it's not BF. I've been able to eat everything in sight and sometimes I even run out of food at work after loading up what I think is plenty to eat before I leave for the day. And it's a good thing my girlfriend is "insatiable", I find I'm yanking her clothes off on a fairly regular basis. :naughty:

 

[cheftepesh1]

Great to hear

 

[mountainman33]

Chest and delts

Today was my first day back on strength phase. It was like someone flipped a switch. Everything was easy! After a bunch of benching and flys I was still able to get multiple sets of incline DB presses with 75s for 8 reps a piece. My volume was outrageous. I just couldn't stop, and my girlfriend finally broke down and let me start training her today, and she couldn't believe how much I was doing. She's a former personal trainer as well and she kept shaking her head at me when I kept going. No PRs today but next week I'll be trying to hit a PR on everything. I'm up to 204 now as well, with no sign of added BF during my "eat everything in sight" diet.

 

[enhanced]

Everything's looking great in here!! Nice work man!

 

[mountainman33]

Everything's looking great in here!! Nice work man!

Thank you good sir.

 

[mountainman33]

With strength and recovery improving greatly I'm pushing a lot harder than before in the gym.

Quads and Calves yesterday:

Smith Squats / Smith Calf Raises, 2 mins. rest
135 x 10 / 135 x 12
185 x 6 / 185 x 12
225 x 5 / 225 x 10
275 x 3 / 275 x 8, Single Leg Calf Raises, 8 each side
225 x 6 / 225 x 8, Single Leg Calf Raises, 8 each side
135 x 10 / 135 x 12

Leg Ext. / Donkey Calf Machine to Standing Raises, 1 min. rest, extra slow negatives
130 x 6 / 150 x 12, BW x 10
130 x 6 / 150 x 12, BW x 10
150 x 5 / 170 x 10, BW x 10

Both patellar tendons were sore on the extensions, otherwise I would have been able to higher on the weight. Anything more was pretty painfull.

Leg Press / Leg Press Raises
410 x 8 / 410 x 8
500 x 6 / 500 x 6
590 x 5 / 590 x 5
500 x 6 / 500 x 7

DB Squats / Seated Smith Raises
75s x 8 / 225 x 15
75s x 8 / 275 x 12
75s x 8 / 275 x 12

Smith Front Squats / BW Single Leg Raises
115 x 8 / 8, 8, 6, 6
135 x 8 / 8, 8, 6, 6,

204 again yesterday morning, but it seems like I'm getting a little leaner everyday. Vascularity slowly becoming crazy. I just WALK into the gym and my arm veins starting popping. During warm ups they look pretty road "mappy". My girlfriend noticed them the yesterday while we were "between the sheets" and said it was pretty hot. Thank you Wyked, T2, and Rise and Swell!

 

[slayer01994]

Your logging e ripper for us to right?

 

[mountainman33]

Your logging e ripper for us to right?

Yes Sir!

 

[mountainman33]

Lats and Traps

Was having a hard time and not feeling very motivated this morning. Being ridiculously sore from my quad workout probably has a lot to do with that. Took my PWOs and made the best of it.

Seated Overhand Wide Grip Cable Rows, 2 mins. rest
130 x 10
150 x 9
190 x 6
210 x 4
200 x 5
190 x 5

Underhand Grip Pulldowns / Reverse Flys, slow negatives, 2 mins. rest
200 x 6 / 20s x 8
220 x 5 / 25s x 6
230 x 4 / 30s x 5
220 x 5 / 25s x 5

Smith Pendlay Rows to Snap Grip Shrugs, 1 min. rest
135 x 8 / 135 x 6
155 x 6 / 155 x 6
175 x 5 / 175 x 5

Bentover 1 Arm DB Rows, Neutral Grip / Reverse DB Flys, 5 second hold, 1 min. rest
75 x 6, 6 / 15s x 6
75 x 6, 6 / 15s x 6
75 x 6, 6 / 15s x 5

Face Pulls / Bicycle Crunches / Side Bridges, no rest
80 x 12 / 12 / 6,6
80 x 12 / 12 / 6,6
Rest 45 secs.
80 x 12 / 12 / 6,6
80 x 12 / 12 / 6,6

Felt pretty strong through the majority of the workout but still just couldn't get that usual fired up feeling. I think I may also be in the beginning stages of a cold so that may not help either. Tomorrow will hopefully be a better workout for hams and calves.

 

[mountainman33]

Hamstrings and Calves

Still a touch sore from quad day on Sunday, but was able to power through a decent hammy workout. I have about 1 week left on the Rise and Swell, which is dissapointing, my girlfriend is really enjoying the "effects", as am I. :banana:

Seated Leg Curls / Seated Smith Calf Raises, 2 mins. rest
90 x 10 / 135 x 15
110 x 8 / 185 x 15
130 x 6 / 225 x 12
150 x 4 / 245 x 11
140 x 5 / 245 x 10

I generally don't go for strength or heavy weight on machines but I'm really trying to push the strength limits on this cycle. With how quickly my strength has shot up I want to take full advantage of it.

Smith SLDL / Single Leg BW Raises, 2 mins rest
185 x 8 / 8, 8, 6, 6
225 x 8 / 8, 8, 6, 6
245 x 6 / 8, 8, 6, 6
265 x 6 / 8, 8, 6, 6

Back pumps started to kick in a little at the end, but not as bad as I was expecting. I was able to finish out my planned sets and reps.

Leg Press, high foot placement / Leg Press Calf Raises, 1 min. rest
320 x 8 / 320 x 8
320 x 8 / 320 x 8
320 x 8 / 320 x 8


Single Leg DB SLDL / DB Calf Raises
25s x 6, 6 / 50 x 14
25s x 6, 6 / 50 x 14

If you've never done single leg SLDLs then you have to try it at least once. They're pretty intense and don't require a lot of work to be effective or feel the effects. My hamstrings were so toasted when I got home that I didn't even CONTEMPLATE shaving. Leaning against the counter while I tried to shave in the mirror just seemed impossible.

I did notice in the mirror though that my abs are starting to come out more. The T2 is definitely keeping me heated up. It hasn't gotten above 30 degrees today and I haven't been cold all day.

 

[mountainman33]

Chest and Delts

Went for heavy sets of each muscle group to start out with then continued on in my usual super set fashion.

Smith Flat BP, 3 mins. rest
135 x 8
185 x 5
225 x 5
245 x 3
265 x 2
245 x 2

265 felt kind of heavy, but my left shoulder and right elbow started talking to me a bit. They said "back off a touch". So I listened to them.

Smith Seated OHP, 2 mins. rest
95 x 6
115 x 5
135 x 4
135 x 3

Incline DB Press / DB Laterals with 3 sec. top hold, 2 mins rest
75s x 6 / 15s x 6
75s x 6 / 15s x 6
75s x 6 / 20s x 5

Pec Deck / Cable Upright Rows, wide grip camber handle with 3 sec. top hold, 1 min. rest
170 x 7 / 75 x 8
170 x 6 / 75 x 8
190 x 3, 170 x 4 / 75 x 7

Push Ups / Bicycle Crunches / Side Bridges / Cable One Arm Laterals, no rest
8 / 12 / 6, 6 / 10 x 6, 6, 5, 5
8 / 12 / 6, 6 / 10 x 6, 6, 5, 5
2 mins rest
8 / 12 / 6, 6 / 10 x 6, 6, 5, 5
8 / 12 / 6, 6 / 20 x 3, 3, 15 x 4, 4, 10 x 5, 5

Started to feel a little sick to my stomach towards the end. I know it wasn't because of how hard I was working. I didn't reach that point, not even close. Felt fine once my heart rate dropped during the rest period between cycles, and once my heart rate started going up I started to get the sick feeling again. I was close to a trash can so I just figured if I was going to spew I'd hit the can. Managed to bust through the rest and no chunks. Heart rate came down and I was fine. I'll keep track of that in the near future.

 

[mountainman33]

Quads and Calves

My leg work was on Saturday morning but just barely getting a chance to catch up. It was just me and my kids most of the weekend so I didn't get a chance to workout yesterday and some late night family stuff had me up for a while last night so no morning workout today.

Bike for 5 mins. to warm up and the bar for 2 sets of 15 plus body weight calf raises.

Smith Squat / Standing Smith Calf Raises
135 x 10 / 135 x 18
185 x 5 / 185 x 12
225 x 5 / 225 x 8
275 x 2 / 275 x 6
315 x 1 / No Raises (PR here, have never been able to get 315 for a good solid full ROM rep. Got to bottom and struggle a bit out of the hole, but felt strong so I sacked up and tried for a second rep. Got about half way down and knew it wasn't happening. Felt good finally breaking the 315 plateau though.)
275 x 5 / 275 x 8

Leg Exts. / Seated Calf Raises
130 x 6 / 225 x 15
150 x 6 / 275 x 12
150 x 6 / 295 x 10
170 x 5 / 295 x 9

Leg Press / Leg Press Calf Raises
410 x 8 / 410 x 8
500 x 8 / 500 x 6
590 x 8 / Switched to standing DB Raises 60 x 15
680 x 6 / 60 x 15

Feeling really strong. If I had a spotter I probably would have gone for a 1RM test. Did 1,100 lbs. for a good, solid knees to chest rep for one rep in college. Not sure if I could get to that point again given my knees, but I sure would like to try.

Smith Front Squats / Standing DB Raises
135 x 10 / 60 x 15
155 x 10 / 50 x 16
155 x 8 / 50 x 15

Felt pretty shakey carrying my son up and down stairs, but by the end of the day I was almost back to normal. Libido is still sky high, thank God my girlfriend has an "insatiable appetite" right now. :boobies:

 

[mountainman33]

Lats / Traps / Light Delts

Woke up well rested this morning, even though my alarm went off at 4:10 a.m. as usual. I did have a massive headache hit me out of nowhere about 1/4 way through my workout. I stopped for about 10 mins. and it subsided a bit, so I went back to kicking my ass.

Seated Wide Grip Cable Rows, overhand / Cable Rope Front Raises
160 x 10 / 20 x 10
180 x 8 / 25 x 9
200 x 7 / 25 x 9
220 x 5 (PR on weight and reps!) / 30 x 7
200 x 6 / 30 x 7

Bentover 1 Arm DB Row, neutral grip / Smith Seated OHP
75 x 8, 8 / 95 x 8
Headache hit here, took 10 min. rest
75 x 8, 8 / 115 x 7
75 x 8, 8 / 135 x 5

Really wishing DBs were heavier, but 75 is as high as they go.

Smith Pendlay Rows to Snap Grip Shrugs / DB Laterals with 3 sec. top hold
135 x 10 / 15s x 8
185 x 6 / 15s x 8
205 x 5 / 20s x 6
225 x 4 (PR weight and reps) / 20s x 6

Wide Grip Pull Downs / Reverse Flys
180 x 6 / 15s x 8
200 x 5 / 20s x 7
Switched to Underhand Pull downs Here
220 x 6 (PR on reps) / 20s x 6
220 x 4, 200 x 4 / 20s x 6

Cable Upright Rows / Cable Curls Narrow Grip to Wide Grip
95 x 8 / 50 x 5, 4
95 x 8 / 50 x 4, 4
95 x 8 / 50 x 4, 3

Veins on my bis were POPPIN'! And my forearms looked pretty road mappy as well. Headache wasn't completely gone at the end of my workout but it had gotten better as I went along. I was proud of myself for pushing through, but on my way home I remembered a kid I went to college with who burst a blood vessel in the back of his head while working out through a headache. Maybe I won't do that again.

 

[mountainman33]

Today will be the first day in 4 years that I haven't been able to knock out a huge workout before massive amounts of holiday food. I will most certainly be making up for it tomorrow with an ass load of HIIT thrown in after my chest and delt work.

Yesterday was a great hamstring and calf workout:

SLDL / Single Leg BW Raises
135 x 10 / 8, 8, 6, 6
185 x 8 / 8, 8, 6, 6
225 x 6 / 8, 8, 6, 6
275 x 6 / 8, 8, 6, 6
315 x 5 / 8, 8, 6, 6
335 x 4 / 8, 8, 6, 6

Still feeling very strong, eve though I stopped the M1T a couple of days ago.

Machine Leg Curls / Donkey Machine Calf Raises, 2 sec. hold
110 x 8 / 160 x 15
130 x 6 / 170 x 14
150 x 5 / 180 x 12
150 x 5 / 190 x 10

DB SLDL / DB Standing Calf Raises
75s x 8 / 60 x 16
75s x 8 / 60 x 16

Leg Press, High Foot Placement / Leg Press Raises to Standing BW Raises
410 x 10 / 410 x 8, BW x 8
500 x 8 / 500 x 6, BW x 8
590 x 7 / 590 x 4, BW x 10

Weighted Hypers / Seated Calf Raises
25 x 8 / 225 x 18
25 x 8 / 275 x 15
25 x 8 / 315 x 12

 

[mountainman33]

Chest and Delts

All kinds of fired up after pigging out yesterday. I ate so much that my stomach hurt for HOURS. Needed to put a serious hurtin' on in the gym.

Smith Flat Bench
135 x 10
185 x 8
205 x 6
Rest Pause Sets
205 x 4, 3, 2, 2
205 x 4, 3, 2, 1
185 x 6, 3, 2, 2

I worked in some lateral raises to warm up my shoulders for OHPs.

Smith Seated OHP / Incline DB Flys, reps starting at hips
95 x 8 / 20s x 8
115 x 6 / 25s x 8
115 x 5 / 25s x 8
Rest Pauses Sets on OHP
125 x 4, 3, 2, 2
125 x 4, 3, 2, 1

Incline DB Press / DB Upright Rows
70s x 8 / 60s x 8
75s x 7 / 65s x 7
75s x 6 / 65s x 6

Incline Flys to Hex Press / Hanging Knee Raises
25s x 5, 35s x 6 / 10
30s x 4, 35s x 5 / 10
25s x 5, 40s x 5/ 10

Pec Deck / Smith Upright Rows
170 x 8 / 135 x 8
190 x 7 / 135 x 6, 3, 2
190 x 6 / 135 x 6, 2, 2

HIIT Work:
Lateral Raises to Front Raises and Back / Side Bridges / Bicycles / Push Ups, 30 secs. rest
25s x 2, 2, 2, 2 / 6, 6 / 12 / 10
25s x 2, 2, 2, 2 / 6, 6 / 12 / 10
25s x 2, 2, 2, 2 / 6, 6 / 12 / 10

Cable OH Tri. Ext. / Face Pulls
50 x 10 / 50 x 10
50 x 10 / 50 x 10

Yup! Cooked as well as the turkey yesterday.

 

[mountainman33]

Quads and Calves

Warm up was normal, recumbent for 5 mins. and some warm up sets of just the bar and light weight, but as I got into heavier weights I was feeling pretty strong.

Squats / Standing Smith Calf Raises
135 x 12 / 135 x 20
185 x 8 / 185 x 16
225 x 5 / 225 x 12
285 x 6 / 285 x 6, Single Leg Calf Raises BW x 8,8
315 x 3 (PR on reps and at full depth) / Single Leg Calf Raises BW x 8,8, 6, 6
285 x 5 / Single Leg Calf Raises BW x 8,8

Breaking the 315 barrier for 1 rep (and a 1/2, almost 3/4 rep) last week and then getting 3 full reps below parallel this week was astounding to me. I couldn't believe I was able to "rep" out at 315. Getting out of the whole on the 3rd rep sucked, and I wasn't sure I was going to make it, but once I got above parallel I was good to go. Not that I'm complaining. I'm going to attribute that to Ripper's advice on increasing hamstring work since I went so heavy on the SLDLs previously.

Leg Exts. / DB Calf Raises
170 x 8 / 60 x 16
190 x 6 / 65 x 16
200 x 6 / 65 x 15
210 x 5 (PR on weight) / 65 x 14

Again, not sure what's going on but I blasted my previous high weight in extensions. I've never in my life been able to get above 200 lbs. on extensions, and with controlled slow negatives at that. Not even in my college days when I could jump like a madman.

Leg Press / Leg Press Calf Raises to Standing Raises
410 x 10 / 410 x 8, BW x 10
500 x 8 / 510 x 7, BW x 10
590 x 8 / N/A, BW x 16
670 x 8 / N/A, BW x 16
760 x 8 / N/A, BW x 14
410 x 20 / 410 x 10, BW x 8

Once again, feeling strong. I almost feel like I could get back to 1,000 lb. leg press very soon at the rate I'm going.

Smith Front Squats / Single Leg DB Calf Raises
135 x 10 / 50 x 5, 5, 5, 5
155 x 10 / 50 x 5, 5, 5, 5
165 x 8 / 45 x 5, 5, 5, 5

My legs were fried, and I almost felt like puking but didn't quite get there, thank God. I think I'm going to have to give my calves some time off though. My plantars are starting to tire before my calves now, which is a sure sign of body part specific over training.

Follow from the next day: my ass is killing me. That is all.

 

[mountainman33]

Lats and Traps

Got to the gym a little later than planned I paid for it. The douche bags slowly started coming out of hibernation, including the kid I posted about in the douche bag thread flexing his chest in the mirror after half reps on bench press. Today he had 275 on a Smith machine doing 1/3 reps, then when he would come out from under the bar he would crouch over putting his hands on his knees and breathing heavy like he had just done some actually work. SMH. It actually felt like a slap in the face after getting my PR for reps at 315. Do you think they'd kick me out if I slapped him?

Seated Cable Rows, Underhand / DB Reverse Flys
140 x 12 / 10s x 10
180 x 8 / 15s x 8
200 x 6 / 20s x 7
210 x 5 / 25s x 6
190 x 6 / 20s x 6

Smith Pendlay Rows to Shrugs / Skier Pulldowns
135 x 10, 135 x 12 / 70 x 8
185 x 6, 185 x 8 / 70 x 8
205 x 4, 205 x 6 / 70 x 8
205 x 3, 2, 2, 205 x 6 / No Skier Pulldowns, douche bag took it over

Bent Over DB Rows / Reverse Iso Flys
85 x 7, 7 / 15s x 25 seconds
85 x 7, 7 / 20s x 22 seconds
75 x 8, 8 / 20s x 19 seconds

Thank you to the Finaflex guys for the video showing how to use 2 dumbbells together to up the weight. This was a total saving grace, and even though I had people looking at me funny, I'd like to think helped inspire them to go heavier as well.

Wide Grip Pulldowns to Underhand Pulldowns / Hanging Leg Raises
180 x 6, 160 x 4 / 10
160 x 6, 140 x 4 / 10
140 x 6, 120 x 4 / 10

Seated Cable Rows, Neutral Grip to Overhand Grip / Bicycles / Side Bridges
180 x 5, 5 / 12 / 6, 6
160 x 5, 5 / 12 / 6, 6
140 x 5, 5 / 12 / 6, 6

Suit Case Rows / DB Shrugs, 2 sec. top hold / OH Cable Crunches
55s x 6 / 75s x 6 / 70 x 12
55s x 6 / 75s x 6 / 70 x 12
55s x 6 / 75s x 6 / 70 x 12

Finally called it quits, but only because the douche bag population had gotten too high. I was tempted to throw in some deadlifts just to make everyone look like a$$holes with there half reps and pathetic weights (I know, would have made me look like an a$$hole as well but why go to the gym if you aren't going to do anything worthwhile and productive?), but as stated at the end of my previous post, my glutes are KILLING me.