Boz's ALRI WTF Pump'd Supplement Log

[bozbot]

I would like to take this time to thank ALRI and FitnFirm for choosing me in this WTF Pump’d supplement testing. This is my first ever supplement testing log, so I hope I don’t disappoint.

I am…
• Age: 23 (24 on May 3rd)
• Sex: Male
• Height: 69 in.
• Weight: 185 lbs.
• Body type: Meso
• Est. BF% : 12%

I have been lifting for about 3 years now. I had to take off about three months between June and August 2006 because of two surgeries ( tonsils removed and stapendectomy (a procedure that was supposed to fix my 50% hearing loss )). I have always been involved in athletics growing up…baseball, soccer, tae kwon do. I have been training for mass and strength so that I can compete in my first every amateur bodybuilding show on August 14th, 2007. I am currently 12 weeks out and will start to be cutting. I am a senior college student earning a degree in Kinesiology: Fitness Development. I will be doing an internship over the summer in the field of strength and conditioning.

Training
My current training schedule revolves around my classes. Usually 5-6 days a week. 90 mins per session. 3 day split. Back/Bi, Chest/Tri, Legs/delts.

My cardio schedule is non-existent. I sometimes do a 5 min warm up before my lift to get my heart rate up.

My nutritional info
3000 cal/day average
45% carb/35% pro/20% fats
try to eat clean… salads, chicken breast, oatmeal, fish, lean beef. It is hard to do living with a campus meal plan. Supplement with protein shake but rarely, try to eat actual foods

Now that I am cutting tho, I will be dropping down to 2500 cals a day.

Current supplements (exact brand/product name):

BSN NoXplod
GNC Multi-vitamin
Nature’s bounty Fish oil
Protein Whey

Now, of course, I will be using ALRI WTF Pump’d instead of the NoXplod.

I plan on Doing a 30 day cycle of WTF Pump’d.

I will eventually start to use some fat burners, any of which I will label here.

 

[bozbot]

DAY 1 - April 23, 2007

Today was back/bi

60 sec rest periods.

Exercise SET1 SET2 SET3 SET4

Seated Rows 150/10 170/8 180/6 140/12
Lat Pull Down 100/12 120/8 120/8 90/14
T-bar Row 90/12 115/7 115/8
Cybex Dual-axis Pulldown 130/12 170/7 170/7 110/16
Hammer curls with barbell 55/12 65/6 65/6 45/12
Seated Curls 25/9 25/9 30/5 30/6
Straight-arm pushdown 60/10 70/6 65/6
Upright Row 100/13 140/10 140/11

Calories - 2500

Today my WTF arrived and had to try it. I am used to taking NoXplod 20 mins prior to my work out. WTF is suggested to take 30-45 mins prior. Me being the overeager one took it only 30 min prior. I felt that it kicked in 15 mins into my workout, so tomorrow I will be taking it 45 mins prior. Once it did kick in it felt like my back was going to explode! My biceps actually got a very good pump from my back exercises as well which did not happen as much with the NoXplod. I was very impressed with my pump to say the least. I can’t wait to do Chest/tri tomorrow!!!
I will post Pre-WTF cycle pics later tonight.

 

[bozbot]

April 24th 2007

yesterday was chest/tri
60 sec rest periods.

Exercise SET1 SET2 SET3 SET4

elevated push ups BW/35 BW/25
Decline Bench Press 115/15 165/8 165/9 185/4
Stability Ball Bench Press 52.5/6 52.5/8 52.5/7
Cybex fly/press superset (90/6 110/6) (90/4 110/4)
Cable Fly (high to low) 50/10 60/8 70/5
Skull Crushers 65/8 75/4
Tricep pushdowns 100/9 120/5 120/5
cable kickbacks 20/10 20/10 30/6

Calories - 2500

Sorry I didnt get to post this last night, didnt have access to my computer. As I said I would, I waited 45 mins to workout after taking the WTF this time. It kicked in right away. The best thing that I noticed though was that it seemed to be a progressive pump, as in it steadily grew with my workout and didnt die out. I have noticed before with my NoXplod that I would have short bursts when I was feeling a good pump. I really am enjoying this WTF! I did get pictures taken but they are on my girlfriends computer right now, so I will try and post them when I am at her place tonight.

I also wouldnt mind some critiquing of my development as I go.

Thanks again to ALRI for choosing me for this supplement review.

 

[bozbot]

April 25th 2007

Today is a day off, which means no WTF for me today....

cals - ~2000


Tomorrow is LEGS!!!!! I cant wait for this!

 

[FitnFirm]

Good start !

 

[bozbot]

pictures

so this is the first time ive ever tried posting pictures in a forum so hopefully this works.....and without further adu, my Before Wtf pictures... Ill try to take some leg pics tomorrow

 

[bozbot]

April 26th 2007

Leg Day!
60-90 sec rest

Exercise SET1 SET2 SET3 SET4
Squat 135/15 225/10 275/4 225/8
Stiff Leg DL 135/10 185/8 205/8 245/6
Leg Ext 170/10 210/8 230/5
Leg Curl(prone) 130/10 150/4 150/6
DB Step-Ups 50's/10-10 50's/10-10

had to cut today short kinda, cuz I had to do my workout between classes. Tomorrow is going to be Delts/Calves/Abs/forearm?.

The pump felt really good in my legs. today was the highest ive done for stiff leg deadlifts. intensity and focus were really good, which is a surprise because all day Ive been kinda out of it.

I guess I should post some 1RM's (these were about a month ago)
Squat - 315/1
Bench - 225/1
Deadlift - 455/2

when i get someone to help take some measurements ill put them up too.

 

[bozbot]

April 27 2007

Shoulders/Calves

Normally I incorporate shoulders on Leg day but I had to cut legs short because of time restrictions(class and stuff). So for the first time in over a year I had a primarily Shoulders workout.

Exercise SET1 SET2 SET3 SET4
Military Press 95/12 115/8 125/5
Rear delt fly (cybex) 70/10 80/8 90/5
Arnold Press 40/12 45/6 45/6
Cybex rear delt row 50/12 70/8 80/6
Deltoid Platoon 15/6's 15/6's
Donkey Calves 180/20 180/20
Cybex seated calves 250/15 310/10 310/10
Hanging Leg raises BW/10 BW/10 BW/10

Today felt good pump wise. I am being very careful with my shoulders because I am trying to balance the delt heads back out because I started getting some rotator cuff pain for a while. I went really light on Calves because my legs are still sore from the day before.

 

[bozbot]

April 28 2007

Back/Bi

Exercise SET1 SET2 SET3 SET4
Deadlift 225/10 315/6 405/3 495/0(didnt get it all the way up)
Seated Row 150/10 170/8 190/5 210/2(a new high for me)
Lat Pulldown 110/10 130/6 130/7 150/3
Dumbell Row 90/10's 100/6's
Standing barbell curl 65/10 85/8 105/3
Cable double bicep curl 60/10 70/6 80/4
Reverse Preacher curl 65/10 75/7 85/4
Seated Hammer curls 25/11's 30/8's

Awesome Day! Back was pumping like crazy. Wish I had gotten the 495 but not dissapointed because that was the most workload i had done prior to attempting a max. Tomorrow is Chest/Tri, I cant wait. My chest is most definitely my weak point and I want to start pushing it for some development.

 

[bozbot]

April 30 2007

Ended up having a day off yesterday
so today was chest/tri....i hate chest day on monday cuz everyone and their mother does chest on monday...anyways...

EXERCISE SET1 SET2 SET3 SET4
Decline Bench Press (wide grip) 115/20 155/14 185/8 205/3
Decline Bench Press (close grip) 135/10 155/7 165/3
Flat Dumbell bench press (wide) 60/8 60/7 60/5
Flat close grip bench (hammer bar) 65/20 85/12 105/5
Cable fly's
High to Low 50/12 60/9 70/5
Level 50/7 50/8 50/7
Low to high 40/8 40/9 50/5
Seated overhead extension 70/10 90/8 100/5
seated dips 170/10 200/8 245/7
Tricep Pushdowns 110/10 150/8 150/7

Well lets just say I am in love with WTF. I get such a steady lasting pump, its just amazing. I dont know if its a placebo effect or because my pump is motivating me, but I am lifting heavier than I was. my strength gains are def going up.

I also ended up going to the gym again 4 hours later and did 30 mins of cardio today (i know shocking, isnt it?). 10 min of interval training on the bike and 20 mins of low intensity treadmill work. followed that with some ab work.

still eating ~2500 cals
next week i think i will drop to 2000 and start taking a fat burner of sorts

Just a little insight into my personal life....no more g/f... so im gonna have to hire some fool off the street to take some pics now and help with measurements....that lovely stress along with college coming to an end for me is going to make these next couple weeks a little rough....so please bear with me....

 

[bozbot]

May 1 2007

LEGS!!!!!!!!!!!
so i finally wrote a program out for myself....go me. maybe ill stick to it for a friggin change...

todays workout:

EXERCISE SET1 SET2 SET3 SET4 SET5
Smith Squats 135/12 225/8 275/3 275/3 225/8
Straight Leg Deadlift 135/10 225/8 275/4 225/8 225/8
SUPERSET OF....
~Leg Extensions 170/10 190/10 210/7 210/6 150/8
~Leg Curls 130/10 150/10 190/5 190/4 110/10
Cybex Rotary Calves 270/15 330/10 390/10 405/8
Wall Jumps (calve work) BW/50 BW/50
SUPERSET OF....
~outer thigh (abd) 70/15 70/15 90/12 90/12
~inner thigh (add) 90/20 110/15 110/15 130/12
Cybex leg Press (negatives) 210/4 (10sec) 210/4 (10sec)

Arms bent Hanging leg raises BW/12 BW/10 BW/10

Like the last time, I felt a pump in my legs which never used to happen to me. I will say one thing about WTF...it leaves this residue on the bottle....I try to keep filling it with water to drink as much as I can but I can never get all of it....anyone figure anything out about fixing this? The taste is ok. not my favorite thing in the world but not so bad that I cant drink it.

well tomorrow is Back/Bi which is by far my favorite day to work of all time because Ive been seeing alot of improvement on it lately.

 

[FitnFirm]

That is the GMS Glycerol Monosterate, its normal ! Its the fat content, just keep shaking it up and do the best you can.

 

[bozbot]

May 2 2007

Back/Bi

Exercise SET1 SET2 SET3 SET4
Deadlift 225/12 315/4 315/3 (took it easy cuz lower back was sore)
Seated Row 160/10 180/6 200/4
Straight arm pulldown 120/15 150/6 150/6
Cybex Lat Pull down (close grip) 190/12 250/8 290/4
Cybex Lat Pull Down (wide grip advanced movement) 130/12 170/8 190/5
Standing Barbell curl (wide grip) 65/12 75/10 95/4
Standing Barbell Curl (close grip) 85/6 85/6 95/3
Cable curl double bi 70/7 80/4 40/10+45 sec hold
seated Hammer curls 30/10's 35/6's 35/5's
Cybex Curl 90/6 90/6 90/6

 

[bozbot]

May 3 2007

Happy 24th Birthday to ME!!!!!!!!!

Traps/Delts

Exercise SET1 SET2 SET3
Upright Rows 120/12 140/9 150/7
Military Press 115/11 135/7 145/5
Shrugs (hammerstrength) 192/15 282/12 372/6
rear delt flys (cybex) 80/10 90/6 90/7
Arnold Press 45/12 50/8 55/4
reverse cable shrug 120/15 120/15 120/17
Dumbell rear delt fly 20/10 25/8 30/6

 

[bozbot]

more pics

here are some more pics my friends and I took....shows my legs

 

[gymrat5713]

I just bought WTF pumpd and primed ultra from NP and trying it on leg day - Saturday. This seems like the best preworkout stack. I'll let you know how it goes tomorrow. :aargh:

 

[bozbot]

I just bought WTF pumpd and primed ultra from NP and trying it on leg day - Saturday. This seems like the best preworkout stack. I'll let you know how it goes tomorrow. :aargh:

nice...I really like WTF...havent tried primed ultra though...wasnt lucky enough to get it

 

[bozbot]

May 4 2007

Chest/Tri day

EXERCISE SET1 SET2 SET3
Decline bench press wide 185/9 205/5 215/3
Decline Bench press close 155/6 155/6 155/6
Incline Bench Press wide 135/8 155/5 135/8
Incline Bench Press close 135/4 115/8 115/6
Cable flys High to low 60/10 70/6 80/3
Cable flys Midline 50/7 50/6 50/7
Cable kickbacks 40/10's 50/6's 50/6's
Dips BW/12 BW/11 BW/10
single arm tri pushdown 50/7's 60/5's 60/7's
Cybex fly 80/10 100/7 100/6

well today was a bit rough considering I was hungover from partying for my birthday the night before....I actually was a little light headed prob from being dehydrated....I think I drank more water during my lift today then ever before....I was downing that stuff like crazy. I have to admit that the taste of the WTF is starting to get to me...maybe it was just my mood today but it was very grainy and a little rough going down.

 

[bozbot]

may 5/6 2007

I didnt lift today... no...today would have been leg day....but between the fact that I think i have a hernia and the fact that I wanted to party a bit my last weekend here at my college... I decided to go out on the town....first I went to a house party, it was good times, had some alcohol played some drinking games...then i went to my friends house and saw the end of the de la hoya v maywheather fight..... maywheather won no questions asked in my opinion....anyways....then I went out to the bars...first to this local place called woodys...it was cool saw some people there i knew...they pretended they liked me, i did the same....then i went to this other bar... called the dark horse....saw some more people there....same deal...they pretended they like me,....i did the same.....then i decided to take a piss....and as im standing there at the urinal...I met someone....someone I hadnt seen in years.....someone who used to be totally loyal to me, used to be honest with me and made sure I never was hurt.....it was.....


Me!

now that may sound weird to some of you...but out of my 3 years of being away at college(i was a transfer...got my associates at a community college) I have not really met one person who cares how I make out after I leave this ****hole.....with the exception of maybe one person who actually helped me on my path to my current career....whose name is berg...I have not met anyone who wants to see me succeed...not even me..........and that is really really really sad....cuz I know what I want....and I know how to get it....my family and my education have taught me all the things I need to know to get to where I really want to be....yet every now and then I do something really ****ing stupid to jeopardize that.....aka eat a whole ****ign pizza today, when I am training for a show in august......drinking my life away 2 nights ago...and then again tonight........


but I am tired of it...and I want it to stop....so wheather or not I remember doing this little rant in the morning I will now have record of it, and hopefully it will help me remain focused...cuz as much as I would love to go out to the bars get drunk, hook up with some really hot chick, I know its really not going to happen, so I might at well not jeopardize the things that I really want...especially when sober and just stick ****ing too it....stop making excuses....get up and do that ****ing 30-45 mins of cardio and get into the shape that I need and want to....


end rant!

 

[bozbot]

May 7 2007

Ok back to the gym....

Since I think I have a hernia or something along those lines I decided to skip Legs this week. I would have it checked out and all but my unlucky ass doesnt have health insurance, so I am just going to take it easy for a couple days....( I think the pain was due to a severe bought of coughing the other day, so i am thinking it isnt that big a deal) .... So on to Back/Bi...

EXERCISE SET1 SET2 SET3 SET4
Pull Ups BW/11 BW/9 BW/6 BW/8(longer rest period..someone needed a spot)
Seated Rows 170/7(close grip) 150/10 (wide grip) 150/10 (wide grip)
*** I switched to wide grip because that was what I originally wanted to do but the bar was being used at the time...and I didnt want to wait***
Cybex Lat pulldown (wide) 150/12 170/10 190/6
Cybex Lay pulldown (close) 230/12 270/6 290/4
Standing Barbell curl 75/12 85/7 85/6
Double bi Cable curl 70/10 80/5 50/10+30sec hold
standing Hammer curls 35/7's(cheat aka swung a little) 20/9's (Iso movement) 20/15(ISO)-15(cheat) (also had longer rest period before this set)
reverse preacher curl 55/7 55/7 35/15
Single arm cable curl 40/8's 50/5's 50/5's
Hanging bent arm leg lift/extensions BW/12 BW/10

Pump was very good today, no complaints there. Taste didnt bother me today...so I was prob right about the whole being dehydrated thing. Kinda pissed about this hernia but what can you do...just gonna take it day to day.

 

[bozbot]

Hey everyone, my apologies for not posting recently but I was having computer issues, have been having a crazy hectic last week of classes and finals (not having a computer didnt help matters)...just because I have not had a computer does not mean that I have not been lifting with WTF. I have logged everything in my lifting journal and will post each day after this....

I also should mention that I bit the bullet and visited a doctor about the "hernia". before i even went i figured out on my own it wasnt a hernia...the pain slowly was getting worse, then i felt a bump on my teste...so I freaked...hence the dr visit. needless to say the dr calmed my worries, checked me out, told me what it was, and it is no big deal. gave me some ibprufin for the pain (which i only actually needed to take a couple of) and the pain went away after a few days. She also told me to stay away from lifting with my legs for a week, which i havent done since my last leg day post.

so without further ado...my log...

 

[bozbot]

May 8 2007

today was traps/delts (aka my day off...haha)

Exercise SET1 SET2 SET3
Upright rows 120/15 150/10 150/10
Military Press 115/12 135/8 145/4
Shrugs 192/15 282/12 372/5
Db rear delt 25/10 30/8 35/6
Arnold Press 50/10 55/8 60/6
reverse cable shrug 150/15 150/15 150/15
Dual-Axis rear delt row 50/10 70/8 70/8

Pump in my delts felt really good...havent really felt a pump like that in a while, partly because I was training my delts wrong...aka not doing enough rear delt...I never seem to get a pump or sore or anything in my traps...not sure why....maybe they are strong from helping hold my big, heavy, dumbass head on my neck...haha

 

[bozbot]

May 9 2007

Went to the DR today.... she said no lifting for a couple days, then no leg exercise for a week.

 

[bozbot]

May 10 2007

drove 3 and 1/2 hours to my parents house from my campus apartment today to bring some stuff home....
didnt lift again

 

[bozbot]

May 11 2007

Visited the local gym while I was home, in an attempt to secure and internship for the summer...
did chest/tri while i was there....

Exercise SET1 SET2 SET3
Decline Bench Press 185/11 205/6 205/6
tricep pusdowns (rope) 80/12 90/10 100/8
Incline Bench Press 135/10 155/6 155/6
cable rope kickbacks 30/10's 35/8's 40/8's
cable fly (flat) 50/10 60/8 70/5
seated overhead extensions 60/12 80/8 90/5
Precor cable fly 100/10 120/10 140/8
single arm reverse cable pushdowns 40/10's 50/7's
Dips BW/12

The lift was good. very good pump in my chest...after the lift i looked in the mirror and I was very pleased...it looked like i actually had a chest...haha

Drove back to my college that night....got home at 1 am...fun fun

 

[bozbot]

May 12 2007

No lift today
woke up at 7 am, after 3 hours of sleep, to go with my friends from school to their Bodybuilding show

The 2007 Liberty State Natural show at the Forum in Binghamton, NY.

this was the first ever show I have seen in person. IT WAS AWESOME.
my friends kicked butt! I was able to go backstage with them because I was their "trainer"....haha. There were 73 competitors in all, 7 from SUNY CORTLAND!!!

My best friend Berg competed in Novice lightweight and Open Middleweight
He placed 1st in his class for Novice and then won Novice overall!!!!!!! he beat both of the heavier classes to win it...the kid was sick looking. He placed 3rd in his open class
My friend Scott competed in Novice Middleweight. He placed 3rd out of 4.
My friend Andy was also in Novice Lightweight. He placed 4th out of 8 I believe.
My friend Brendan competed in Junior Novice, Novice Middleweight and Open Middleweight. He placed in Junior (dont remember where) and Novice Middleweight, where he placed 4th of 4.
My friends Erin and Mel competed in Figure novice tall and open tall. Erin placed 5th and Mel placed 4th for both out of 8.
My friend Ashleigh competed in Figure novice short and open short. Ashleigh placed 1st for her Novice short, and then won Novice overall (just like berg). Then I believe she won her open class too, but i dont remember if she won open overall....berg said she did...so I will go with that....

I will make an update if i am wrong on anything, when i see the official placings on the nysnatural.com website

I cant wait to do a show now...I really wish I had done this one with them. We had a huge crowd of our friends in the audience.... they actually gave SUNY cortland a trophy for best team showing!

 

[bozbot]

May 13 2007

well after a decent 8 hours of sleep for a change I decided to do Back/Bi...

Exercise SET1 SET2 SET3 SET4
Pull ups BW/12 BW/9 BW/8 BW/5
Seated Rows (close grip) 160/9 170/8 180/6
standing barbell curls 85/10 95/9 (105/4 85/4 65/6 45/6)
Straight arm pushdown 90/15 110/10 130/4
T-bar bent over row (underhand) 90/15 115/10 135/6
double bi cable curl 40/10's 60/5's 60/5's
Cybex Lat pulldown (wide/advanced) 150/12 170/9 190/6
Cybex Seated Row 150/8 170/7 170/7

Pump in my Bi's were intense throughout my workout. Back wasnt crazy pumped like usual but still pumped

 

[bozbot]

here are some pictures from the show on sunday....

in order of appearance....andy, brendan, scott and berg


Mel, Erin and Ashleigh


some backstage craziness...


"I wear my sunglasses at night" ...scott doing his best Corey Hart impersonation


This is Andy, and yes he is eating a ricecake with peanut butter, hershey kisses and skittles...haha...

 

[bozbot]

here is berg hitting a side chest pose (this was the Novice lightweight class...which he won)


here is Andy in the same class...he is in the blue trunks....haha j/k...he is the one on the left, doing front relaxed


here is the whole novice lightweight class...picture isnt the greatest but you get to see everyone


here is the novice middleweight class... there were 4, my buddy Scott is in the blue and my buddy Brendan is next to him....Scott got 3rd and Brendan 4th....in their defense they both were going for the light weight...scott mised it by 1 lb and Brendan by 3..not trying to take anything away from the other 2, they were really cool guys


side tricep pose for Scott and Brendan

 

[bozbot]

here are Berg and Brendan doing side relaxed for the Open Middleweight class


here is the whole class doing side relaxed...the guy in the middle won the class and won open overall....he was in sick condition...the guy to the right of him got 2nd and berg got 3rd


here is berg and the winner doing front lat spread...sickness!!


here is one of my Fav pictures of the show, Berg and the Winner doing most muscular...sick definition on both of them....only difference is size

 

[bozbot]

ill post some pix of the girls tomorrow...i have to go to bed now...i have a final tomorrow and should prob get some sleep....
if you cant wait for tomorrow then just follow this link and go through the pix yourself to find the girls...
My Public Shoebox pictures from friends & fun photos on webshots

 

[PumpYouUp]

Sick man! Awsome pics Ill be following along! Ill be looking at trying this product later this year! So how well do you notice this product on the 1st use? Has it become more effective with time or is still just as effective as the 1st time?

 

[bozbot]

Sick man! Awsome pics Ill be following along! Ill be looking at trying this product later this year! So how well do you notice this product on the 1st use? Has it become more effective with time or is still just as effective as the 1st time?

thanks for following along. The first time I tried it, it took about 15 mins to kick in. The bottle says to take it 30-45 min prior to workout. I had been used to taking NoXplod, which you take 25-30 mins before...so I took the WTF 30 mins prior....I cant say whether or not it didnt kick in right away because it was my first use or because i started lifting to soon....but what I can tell you is that now that I take it 45 mins prior that it kicks in during my first couple sets.

I am noticing the same kind of pumps that I did when I first started using it too, which is amazing.

Like I have said it previous posts, I really really like this product because the pump progressively goes along with the workout...it doesnt fade or anything. plus once the workout it is over, I dont feel jittery at all like I have noticed with other products either.

Thanks for following along....

Train Hard!
-Boz

 

[bozbot]

May 14 2007

LEGS!!!
did light legs today to see how they respond....

EXERCISE SET1 SET2 SET3 SET4
Cybex Leg press 190/20 310/12 410/4 370/8
Leg Curls 110/12 130/12 150/8
Leg Ext 170/12 190/10 210/5
Seated Claves 290/15 390/10 390/10
Abduction 90/15 110/12 130/10
Adduction 110/20 150/15 190/5
torso rotation 110/10's 110/10's 110/10's

legs felt good today. didnt feel to much of a pump. prob because I wasnt going as hard as possible. No pain in the groin any more so next leg session will be a little harder

 

[bozbot]

May 15 2007

Chest/Tri

EXERCISE SET1 SET2 SET3 SET4
Decline Bench 135/15 205/6 215/4 215/4
Flat Bench 135/12 155/5 155/6 135/10
Cable fly
high to low 50/10 60/6 60/6
middle 40/8 40/10 40/10
low to high 40/7 40/6 40/8
Skull Crushers 55/10 65/8 65/8
kickbacks 40/8 40/8 40/8

Chest has a sick pump today. my right shoulder decided to annoy me a bit, so i limited my tricep exercises.

 

[bozbot]

May 18 2007

Back/Bi today

Exercise set1 set2 set3 set4
pull ups bw/13 bw/ 8 bw/ 7 bw/5
seated rows close grip 160/10 170/8 170/7
standing barbell curls 85/10 95/5 45/20
straight arm pushdown 100/15 120/8 140/3
seated row wide grip 120/12 130/10 140/10
superset
bicep curl 30/7's 30/6's
double bi cable curl 60/8+hold 60/8+hold
cybex lat pulldown 170/10 190/9 210/5
21's (platoons) 30/7's 30/7's

biceps were sick pumped today. wish they looked like that all the time....

 

[bozbot]

May 22 2007

Well I graduated on the 19th (still have to finish an internship, but I walked). spent the next day chillin with some friends that I might not see ever again. then dove home on the 21st.

Got an internship working at Golds gym fishkill ny, which comes with a free membership....woohoo!

so today i start my 1st day of work followed by chest/tri day

exercise set1 set2 set3 set4
decline bench 135/15 155/10 185/8 205/6
flat bench 135/12 155/6 165/4
pushdowns 80/14 90/10 100/9
incline cable fly 60/10 70/8 70/8
skullcrushers/press/skullcrushers 50/10-10-10 60/10-10 70/8-6
standing cable fly 70/10 70/8 70/8
reverse single arm pushdown 60/10's 70/8's 70/8's
dips bw/12 bw/10 bw/8

pretty good lift. lifted with my friend who talks alot so there was too long of rest periods in between...killed my pump

 

[bozbot]

May 23 2007

Back/Bi

EXERCISE SET1 SET2 SET3 SET4
Pull ups bw/16 bw/11 bw/8 (first time ever gettin my 30 in 3 sets...gonna have to bump it up to 50 now!!!!!)
seated row close grip 160/12 170/10 180/8
standing barbell curl 85/10 95/5 95/5
straight arm pushdown 100/15 120/15 150/7
dumbbell rows 80/8's 80/8's 85/8's
double bi 50/13 60/8+hold 70/6
freemotion row 90/15 110/12 130/8 (first time ive ever used this machine...i liked it)
FM lat pulldown 120/8 120/8 120/8
reverse preacher curl 50/10 55/8 65/5
hanging leg lifts bw/8 bw/8 bw/6

glad to finally have a normal daily life routine again...it def helps my lifting. Today was a great lift. back was crazy pumped, I looked huge....made me push harder! so happy about being able to do those pull ups. i remember a few months ago i could barely do 3 or 4 at a time. going back to golds later today to do a rpm class for some cardio

 

[bozbot]

May 25 2007

Legs!

EXERCISE SET1 SET2 SET3 Set4 SET5 SET6
Leg Press (sled) 90/15 180/15 170/15 360/15 450/10 500/6
Stiff leg Deadlift 135/12 225/8 245/7 265/5
Barbell Step ups 135/10's 135/10's+squat 135/10's+squat
Leg curls 120/15 140/12 170/10 200/8
Leg Extensions 180/12 220/10 260/8 260/6
calves on Smith machine w step 135/20 225/12 315/8
seated calve raise 70/10 70/10 70/10

workout was great. Legs felt awesome. could barely walk to car....then had to drive my car 20 mins to get home (i drive a standard). my leg shook everytime i had to shift gears...I love it!!!!

 

[bozbot]

May 29 2007

changing it up a bit
Chest/Biceps

EXERCISE SET1 SET2 SET3 SET4
Flat bench press 95/20 135/15 155/10 175/6
Incline bench press 135/10 145/7 155/5
standing barbell curl 95/6 105/3 60/16
seated cable fly 120/15 160/8 160/8
cable double bi 45/145 60/8 70/5
seated cable rear delt (yes i know this is shoulders!) 80/20 100/10 100/10
Freemotion Chest fly 50/12 60/10 70/6
FM Chest press 40/12 45/12 50/11
drop set curls 30/7 30/3 25/4
standing reverse barbell curl 50/10 50/10 60/8
Dips BW/20 BW/16 BW/11
Dumbell Pushups with arm raises 7.5/5's 7.5/5's

switched it from chest/tri because I wanted to have 1 push and 1 pull exercise every day, as to not imbalance myself and to avoid shoulder instability. Also focused on form big time today as I have been noticing a large overcompensation by my shoulders on standing curls. Pump was sick as usual. the shirt i wore today was one of my tighter ones and was a mistake to wear because it was really uncomfortable while I was lifting because it got too tight...haha. Im sure all the ladies were loving it tho ;-)

 

[bozbot]

May 30 2007

Traps/Delts

EXERCISE SET1 SET2 SET3 SET4
cable upright rows 100/20 150/12 150/12
smith machine shrugs 135/15 185/15 225/10
rear delt 20/18 25/13 30/8
mil press 135/9 135/7 135/7
Freemotion cable shrugs 150/15 200/10 200/10
precor shoulder press 150/15 180/8 200/6
rear delt fly
high to low 25/13 30/8
low to high 15/10 20/7

pump was good....taste is starting to annoy me again tho

 

[bozbot]

May 31 2007

Back/Tri

EXERCISE SET1 SET2 SET3 SET4
Pull ups BW/11 BW/8 BW/6 BW/5
tri Pushdowns 80/12 90/10 100/8
srtaight arm pushdowns 100/15 130/8 150/5
revers pushdowns 60/15 80/11 100/8
standing cable row 80/20 150/18 150/15
seated row 180/9 190/7 190/7 200/6
hammer strength row (superset high and low handles)
High handle 80/15's 90/12's 115/10's
Low handle 80/12's 90/10's 115/8's
overhead extension 70/12 90/6 90/6

did a bodypump class after....man that was a *****...haha
had a great pump in my back. lifted with a friend i havent lifted with before...def a good workout

 

[bozbot]

June 4 2007

LEGS!!!!!!

well today I had fun....:-D

EXERCISE SET1 SET2 SET3
Medicine ball squat/toss to self 25/12 25/12 25/12
Leg press 45 degree sled 270/12 360/10 360/10
Seated leg curl 140/12 (prone machine was taken)
Prone leg curl 150/12 150/12
Freemotion step ups 120/6's 12/8's
Supersquat 360/12 540/12 720/8
leg extension 180/12 180/12 180/12
standing calve raises 500/12 500/12 500/12
4 laps jogging around gym w/ 100lb heavy bag on shoulders

WOW...I havent had a leg workout like that in I dont know how long. My legs were pumped hardcore. really like the supersquat machine too, had never done that before. The jog with the heavy bag was killer.

 

[bozbot]

June 5 2007

decided just to hit mainly chest exercises today

EXERCISE SET1 SET2 SET3 SET4 SET5
pushups 50 (warmup)
Bench press 155/12 175/10 *135/10 135/12 135/10
Incline press 115/10 115/12 115/12
Decline press 135/11 135/11 135/10
Freemotion seated fly
back off pad 40/15 60/6
back on pad 50/10 50/10
Dips BW/10 BW/10
pec dec fly 80/15 120/7 120/7

*having personal trainers as friends who can spot you and give you free constructive criticism is always a plus....Ive been lifting for almost 3 years now and always wondered why my chest wasnt growing and why my shoulders were sore after a chest workout more than my chest....my friend gave me prob the best advice ever....pinch your shoulderblades before doing your chest exercises....man did my chest burn after this workout..I could care less how much weight Im doing as long as I know its going up properly...thanks DAN!

pump felt amazing today. like i said above, ive never really felt a burning in my chest, but today felt like i really worked it. I cant wait till my next chest day....plus my shoulders arent sore...yay for that...haha