Boz's ALRI WTF Pump'd Supplement Log
05-14-2007 01:32 AM
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...
05-14-2007 01:34 AM
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
05-14-2007 01:43 AM
May 9 2007
Went to the DR today.... she said no lifting for a couple days, then no leg exercise for a week.
05-14-2007 01:46 AM
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
05-14-2007 01:49 AM
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
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
05-14-2007 01:55 AM
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!
05-14-2007 02:01 AM
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
05-14-2007 02:16 AM
05-14-2007 02:32 AM
05-14-2007 02:42 AM
05-14-2007 02:57 AM
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
05-14-2007 05:32 PM
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?
05-15-2007 09:43 AM
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.
Originally Posted by PumpYouUp
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....
05-23-2007 04:19 PM
May 14 2007
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
05-23-2007 04:21 PM
May 15 2007
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
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.
05-23-2007 04:24 PM
May 18 2007
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
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....
05-23-2007 04:27 PM
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
05-23-2007 04:31 PM
May 23 2007
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
05-25-2007 10:10 PM
May 25 2007
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!!!!
05-29-2007 09:48 PM
May 29 2007
changing it up a bit
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 ;-)
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