Train insanely Off-The-Chain

Parad0x

Parad0x

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Big thanks to Hi-Tech Pharmaceuticals for allowing me to log Off The Chain in Rocket Pop flavor! Got it 2 days ago but left it at home yesterday, but It's taken its residence in my gym bag now so let's get this sh*t started! I started Shortcut To Strength earlier this week, so I'm gonna be logging off of that workout plan, and today is plyometrics, but I might add in some other stuff if time allows. I'll be sipping it intraworkout, so I'll be back in a few with an update!
 
Parad0x

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First of all, taste is f*ckin awesome. Like, oh my god.
Second of all, finding the scoop was a pain in the a$$.
Performance? Awesome during weights. Would not recommend so much for HR dependent steady state cardio sessions. Drank a little of it between every set, and then chugged the rest pre-cardio, and had to resort to HIIT cardio, but during that, my HR didn't want to dip down too easily. But I digress. It was awesome.

Was doing mostly plyometrics today in a 3x3 fashion for most of my workout w/ 1 min rest periods. Anything involving weights was done in an explosive manner with a slow negative.

Jump squats (used a 2ft box) 3x3
Barbell squats 135lbs 3x3
Plyo pushups 3x3
Barbell bench 135lbs 3x3
Dumbbell push press 30lbs 3x3
Close-grip bench press 70lbs 3x3
Deadlifts 205lbs 3x3
Barbell bent over rows 95lbs 3x3
Crunches 3x10 (set 1 no weight, set 2 30lb medicine ball, set 3 45lb medicine ball)

Then I did a 5min cardio warm up (couldn't keep my HR at 150bpm for steady state, so I gave up on that for)
10min HIIT, elliptical, 2min slow, 30 second explosive
10min walk.

All in all, awesome workout. I can't wait till my next workout with this stuff!
 
Epolis13

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Awesome start! Subbed
 
TrainerTone

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Can't wait to see you continue to put OtC to the test
 
Parad0x

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IT'S MOTHERF*CKIN LEG DAY! Damn...My strongest body part, but so much pain! Here's how it went down for Shortcut To Strength...

Bar squat 5x8
225x8, 225x8, 225x8, 225x8, 225x8

Leg press 3x8
757x6, 667x8, 667x8

Barbell walking lunges
50x8

Leg ext 3x8
190x8, 190x8, 190x8

R. Deadlifts 3x8
225x8, 225x8, 225x8

Ham curls
130x8, 130x8, 130x8

Calve raises seated
206x8, 256x8, 256x8

Elliptical 10min HIIT, 2min:30sec
Elliptical 20min steady state, 145-153bpm

Needless to say, I'm cooked. I definitely feel like I had a performance boost with the Off The Chain forsure. Unfortunately, I felt pain where I shouldn't have when I was doing the lunges, so I cut it a little short and didn't do all 3 sets, but I pushed myself through that set and carried on. I've already suffered shoulder and back injuries in the past, so I'm very cautious with several exercises. Welp, tomorrow the wife and kids are going to the store with me, so I'll be taking an active rest day and picking it back up on Wednesday for chest, permitting.
 
TexasLifter89

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How does the flavor compare to mesomorph rocket pop? Ice yourself man
 
ManimalPatB

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NICE!!! This is gonna be a great log!!!! Rocket Pop meso is a GREAT flavor, I wonder if this tastes the same
 
MARK_

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Checking things out. Looking good :)
 
NurseGray

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In for this
 
Epolis13

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Rocket pop gets so much love. I can't wait to try it. Good stuff in here so far!
 
Parad0x

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Cheat shoulders and tris day! It really sucks when you look in the mirror and see that your chest is tiny af :/ at least I have a little strength on my side! Lmao...anyways-

Bench 5x8
155x8, 165x8, 165x8, 165x8, 165x8

Incline db press
60x7, 55x8, 55x8, 55x8

Crossovers
50x8, 50x8, 50x8-30x5

Shoulder press
70x8, 70x7, 70x7

Side laterals & Face pulls
30x8, 120x8
25x8, 150x8
25x8, 150x8

BB shrugs
205x8, 205x8, 225x8

Close grip bench
95x8, 95x8, 95x8

Elliptical 10min HIIT, 2min:30sec
Elliptical steady state 10min, 150bpm mostly

Yikes it took a good 3min to get my heart rate back to 150bpm, but then it stayed there for the most part.

Ps. Rocket pop is still ****in delicious. I let a buddy of mine take a sip and he's gonna be buying it when he can.
 
Epolis13

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Yeah HIIT will skyrocket that HR. Takes mine forever to come down sometimes, too. Thanks for letting your friend try some. Happy to have another customer!
 
Parad0x

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Yet another day in the gym with OTC. Only did plyometrics because my PRT is 2 days out, but here's my report.

Jump squats 30" box, 3x5
Bench press 155lbs 3x5
DB push press 35lbs, 3x5
Close Grip bench press 80lbs 3x5

Then I was supposed to do deadlifts and bent over rows, but low and behold all the bars were being used. F*ck. I just went for cardio after this.

Elliptical HIIT, 10min 2min:30sec
Elliptical steady state cardio, 20min
 
MARK_

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Yet another day in the gym with OTC. Only did plyometrics because my PRT is 2 days out, but here's my report.

Jump squats 30" box, 3x5
Bench press 155lbs 3x5
DB push press 35lbs, 3x5
Close Grip bench press 80lbs 3x5

Then I was supposed to do deadlifts and bent over rows, but low and behold all the bars were being used. F*ck. I just went for cardio after this.

Elliptical HIIT, 10min 2min:30sec
Elliptical steady state cardio, 20min
Nice work! I hate when the rack, bench or bars are all being used. Especially if those using them are taking their sweet time.
 
Parad0x

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Did my PRT yesterday, ended up with 71 pushups, 108 curl ups, and decided to bike for my cardio event (back issues) and burned 144 kcal in 12min. I still feel exhausted today
 
Parad0x

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So today (yesterday) did a little stint cuz I've been helping my wife pack.

Superset
Bicep curls
35x7, 35x6, 35x6
Chest db press
70x7, 70x6, 70x7

Pec dec flies
220x6, 220x5, 205x4-160x6

DB pullovers
80x12, 95x8

Hammer pulldown
70x7 (each side)

Incline db press
65x6, 50x7, 50x6

Elliptical 10min HIIT 2min:30sec
Elliptical steady state 20min

Jesus this stuff is amazing!!!!!!
 
NurseGray

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So today (yesterday) did a little stint cuz I've been helping my wife pack.

Superset
Bicep curls
35x7, 35x6, 35x6
Chest db press
70x7, 70x6, 70x7

Pec dec flies
220x6, 220x5, 205x4-160x6

DB pullovers
80x12, 95x8

Hammer pulldown
70x7 (each side)

Incline db press
65x6, 50x7, 50x6

Elliptical 10min HIIT 2min:30sec
Elliptical steady state 20min

Jesus this stuff is amazing!!!!!!
nice work on the dumbbell pull overs. I love that exercise. This stuff must really be working for you. HIIT and Steady state after the weights. Craziness
 
Parad0x

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The HIIT helps shuttle the aminos and proteins into the muscles and the steady state helps ramp up the afterburn. I hate the cardio, but i need to lose the chub lmao
 
Parad0x

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nice work on the dumbbell pull overs. I love that exercise. This stuff must really be working for you. HIIT and Steady state after the weights. Craziness
And i LOVE dumbbell pullovers. Was actually competing with a buddy of mine on those at the time. He got so pissed lol
 
MARK_

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Dumbbell pullovers are one of my favorite exercises as well.
 
Parad0x

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Squats 4x5
275lbs
===============
Inbetween squat sets:
Set 1 - Dumbbell pullovers
90x12, 90x10, 110x5
Set 2 - 1 arm rows
40x12, 70x8
Set 3 - close grip pulldowns
120x12, 140x9
Set 4 - wide grip seated cable rows
130x12, 175x8
============
Leg press
617x5, 707x5, 707x5

Romanian deadlifts
245x5, 245x5, 245x4

Seated calf raises
256x6, 306x6, 306x6

Leg press calf raises
617x6, 757x6, 757x6

Now it's time for a protein shake and some cardio
 
MARK_

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Squats 4x5
275lbs
===============
Inbetween squat sets:
Set 1 - Dumbbell pullovers
90x12, 90x10, 110x5
Set 2 - 1 arm rows
40x12, 70x8
Set 3 - close grip pulldowns
120x12, 140x9
Set 4 - wide grip seated cable rows
130x12, 175x8
============
Leg press
617x5, 707x5, 707x5

Romanian deadlifts
245x5, 245x5, 245x4

Seated calf raises
256x6, 306x6, 306x6

Leg press calf raises
617x6, 757x6, 757x6

Now it's time for a protein shake and some cardio
Nice work! And cardio after all that leg work
 
Parad0x

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Nice work! And cardio after all that leg work
Btw, is it cool if I start double logging on days I'm able to wake up early enough to hit it in the AM? Cuz I definitely will need a booster in the morning and it's definitely helping my PM work
 
Parad0x

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Incline db curls x rope pulldowns
35x6/110x12, 35x6/160x6

Reverse grip Barbell curls x cable kickbacks
45x6/40x6, 45x7/40x6, 45x7/40x5

Preacher curls
55x12, 75x6, 75x7

Crucifix curls
40x10, 50x8, 50x6

Cybex 750AT 25min 250kcal
10min HIIT, 2min:30sec
15min steady state
Treadmill 20min 177kcal
10min 10% incline
10min flat

My feet seriously f*cking hurt. I thought just having plantar faciitis was bad, no, it's worse when it's more agitated than normal! At least the OTC is still working! Lol
 
Parad0x

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Bench press 5x5
185x5, 185x5, 185x5, 185x4, 185x5

Incline db press
55x6, 55x5, 55x5, 55x5

Db flies
35x8, 35x6, 30x7

Bb shoulder press
70x5, 70x5, 70x5

Side lat
25x8, 25x8, 25x8

Face pulls
160x8, (180x5)160x8, 160x8

F*ckin tits!!! My right elbow started gettin sore as f*ck not even half way through! Finished what I could, and now I got some errands I need to run
 
Parad0x

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Deadlift 5x5
275x4, 275x5, 275x4, 275x5, 275x2

T-bar rows
(135x6) 90x6, 115x6, 115x6, 115x6

Straight arm pulldowns x bb curls
100x6/70x6, 120x6/70x6, 100x6/70x6

Pulldowns
160x6, 145x6, 145x6

Incline curls
30x6, 25x8, 25x8

Machine preacher curls
75x7, 75x8, 75x7

I may have overused my right elbow. I need ice
 
Parad0x

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From this morning...

Incline press smith machine
50x30, 70x25, 90x20, 100x15, 120x10, 140x5

Decline db press dtpx
45x5, 45x10, 35x14, 20x20, 20x25, 20x30

Cable crossover
20x30, 40x20, 50x8

Low pulley crossover dtpx
30x10, 20x20, 20x30

Treadmill 4:30 HIIT 2min:30sec
Oops forgot my protein!
Treadmill 7:30 HIIT 2min:30sec
Treadmill 7min steady state 150bpm +/- 3 beats

All that after a single hour of sleep and a 4 hour watch. I'm about to go ahead and catch up on some sleep
 
Parad0x

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Biceps
Super sets
==========
1. Supinating curls seated
25x15, 25x15, 25x15
2. Supinating curls standing
20x15, 15x15, 15x4/10x11

1. Preacher ez bar curls
65x15, 55x15, 55x10/45x5
2. Standing ez bar curls
45x15, 55x5/45x10, 35x15

1. Lying cable curls
70x15, 60x15, 50x15
2. Standing cable curls
50x15, 50x15, 40x15
====================
Shoulders
Super sets (plates, no db/bb/cables)
=========
1. Supported rear delt flyes
25x10, 10x12, 10x12, 10x12
2. Bent over rear delt flyes
10x12, 10x12, 10x12, 10x12

1. Supported iso front raise
10x12, 10x12, 10x12
2. Front raises
10x12, 10x15, 10x14

1. Seated lateral raises
10x12, 10x12, 10x12
2. Standing lateral raises
10x12, 10x10, 10x13

1. Standing delt fly (1xfailure)
5x27
2. Standing lateral raise (1xfailure)
10x14

1. Standing delt fly (1xfailure)
5x23
2. Front raise (1xfailure)
10x16

1. Shoulder press
45x10, 45x6
2. Standing shoulder press
25x8, 25x7
==========
Abs
Circuits x2 (30sec each, 2min rest)
===========================
1. 3/4 Sit ups
2. Russian twists
3. Ankle biters
4. Air bike
5. Cocoons
6. Side bridges
7. Bottoms up
8. Elbows to knee
===============
Cardio
======
Elliptical 10min HIIT, 2min:30sec
Elliptical 43min steady state

Cardio got cut short by a call from my mom. My brother hung himself and the paramedics are currently working on bringing him back. Sorry folks.
 
Parad0x

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Back daaayyyyy. Was gonna do legs, but I have a skin deep jagged laceration on my achilles that I have no idea where it came from, and i didn't wanna agravate the healing process. Still had a good back day though!

Db pullovers
75x12, 90x10, 110x8

Close grip pulldowns
130x12, 160x8

1arm rows
50x12, 85x8

Wide grip cable rows
160x12, 175x10

Hex bar shrugs
225x75
 
Parad0x

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Goooooood morning freshly baked biceps! I'll just dive on in.

Incline curls
20x30, 25x25, 25x20, 25x15, 25x10, 35x5

Preacher curls dtpx
45x5, 45x10, 45x15, 25x20, 25x25, 25x30

Reverse grip db curls
10x30, 15x20, 20x10

Barbell curls dtpx
35x10, 35x20, 35x30

Elliptical (sorta) HIIT 10min 2min:30sec
Elliptical (sorta) steady state 10min
 
Epolis13

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Tons of bicep volume, great stuff. How ya feelin?
 
Parad0x

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Not so good, due to my brother still being in the hospital.
 
MARK_

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You are putting in some good training. You definitely work the pump with all those reps. Sorry about your brother still being in the hospital.
 
Parad0x

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You are putting in some good training. You definitely work the pump with all those reps. Sorry about your brother still being in the hospital.
I get off E-leave in a few days and I'll resume my training then. It's been a hectic and emotionally-wrecking week
 
Parad0x

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Alrighty forgot to post but kept a log of what i did yesterday before the lights cut off and they kicked me out. Damn storm...

Superset
========
Smith machine incline press
50x30, 70x25, 80x20, 90x15, 110x9, 120x4
Standing single dumbbell curls
15x30, 20x25, 20x20, 20x15, 25x10, 30x5

Dtpx cable cross
50x5, 50x10, 40x15, 30x20, 20x25, 20x30
 
Parad0x

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And here's what i managed to do today since i didn't do everything i wanted to yesterday

Superset
========
Decline smith machine press
50x30, 70x25, 90x20, 110x15, 140x10, 180x5
Standing Supinating dumbbell curls
15x30, 15x25, 20x20, 20x15, 25x10, 30x5

Cable crossovers
60x5, 50x10, 40x15, 30x20, 20x25, 15x30

Superset
========
Low pulley cable crossovers
20x30, 30x20, 40x10
Incline bicep curls
15x30, 15x20

Plate push
25x20, 35x20, 35x25, 35x20
 
Epolis13

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You get in some really good volume.

How are things going with your brother? How's he doing?
 
Parad0x

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He's more cognitive, and he was able to track my movements with his eyes for a short amount of time. He has some brain damage, but they're still unsure of the extent. He was moved into a rehab facility shortly after I left and my parents say that it's a good facility and they've finally understood that I'm the final say in his medical treatments and are keeping me in the loop for his treatment. I managed to disuade them from placing a tracheostomy, and he got a little better after they took him off the list for that procedure.
 
Parad0x

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Chins
-40x20, -40x15, -30x10, -20x10, -10x5

Reverse grip pulldowns
160x5, 130x10, 130x10, 115x15, 100x20

Leverage row
100x20, 130x15, 145x10, 165x10, 190x5 (225x2)

Seated cable rows
175x5, 145x10, 130x10, 115x15, 100x20

100 shrugs @ 225
x30, x31, x23, x16

Shrugs 315 to failure (x8)
 
Parad0x

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Start my route on towards the 1500 lbs club (cumulative max effort between deadlift, leg press, squat, and bench press) today. Managed to do the deadlift, leg press, and bench press (in reverse order lol) and so far, here's what I got.

Bench Press: 235
Leg Press: 977
Deadlift: 405

Tomorrow or the day after I'll attempt squats for my max effort and see where I am, so far, I'm at 1617.
 
Parad0x

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Trainer wasn't there yesterday, so couldn't do my squats, so i did this instead


Smith incline press
90x15, 140x8, 140x4, 150x1

Chest fly cable machine
70x10, 100x1

Dumbbell pullovers
75x10, 95x8, 120x6

Seated calve raises
206x15, 251x10, 251x8, 296x4
~Paradox
 
Parad0x

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Wednesday finished the 1500 club with 1932 total, my squat was 315.
 
Parad0x

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Missed a couple posts, time to catch up

Yesterday
-------------
Leg press 5x5
832x5, 832x5, 832x5, 832x5, 832x5

Leg ext
160x10, 190x10

Leg ext 28's
70x28, 85x28, 100x28

Lying hamstring curls
25x10, 40x10

Lying hamstring curls 28's
40x28, 40x28, 50x28

Superset
========
Reverse forearm curl
30x20, 30x20, 30x18, 20x20
Forearm curl
50x20, 50x20, 60x20, 60x15

Reverse forearm negative
30x4

75 shrugs
135x35, x20, x20
 
Parad0x

Parad0x

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Today
-------
Bench press 5x5
200x5, 200x5, 200x5, 200x5, 200x4

Freemotion cable pec fly
60x10,60x6/45x4

Freemotion cable pec fly 28's
30x28, 35x28, 35x28

Incline press
95x9

Smith machine incline press
90x6

Smith machine incline press 28's
30x28, 30x28, 30x28

Superset
========
Reverse wrist curls
30x20, 30x20, 30x15, 20x20, 20x25
Standing wrist curls
50x20, 50x20, 50x17, 40x20, 40x23

Negative forearm curls
40x3
 
Parad0x

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My left shoulder is definitely acting up, so hopefully the meds I got on monday for the back spasms I was experiencing will take away some of the aching I'm feeling
 

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