Wow Strong ALRI's WTF Pump'd + Primed Ultra Sponsored Product Test Log

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    Thumbs up Wow Strong ALRI's WTF Pump'd + Primed Ultra Sponsored Product Test Log


    WTF Pump'd + Primed Ultra Log!! Come join me for the ride

    My application:

    • Age: 20
    • Sex: Male
    • Height: 5'6"
    • Weight: 161
    • Body type: Ecto
    • Est. BF% : 10ish? low enough that I can see most of my abs + a decent amount of overall definition
    Training experience (as much detail as possible.. TELL US ABOUT WHY we should choose you!!):

    • Current Training Schedule / Protocol (as much detail as possible):
      P/RR/S Training.... 4 day/week split, a good amount of volume. I push myself as much as I can each time I go into the gym. I am a stickler for form.
      Current split:
      M: Lats/Traps/Lowback/Calves
      T: Chest/Shoulders/abs
      Th: Quads/Hams/Calves
      F: Bis/Tris/Forearms/abs

    • Cardio Schedule/Protocol (as much detail as possible): No set schedule, however I am a fairly active individual. I walk around a lot, I go on hikes.... with that said, I don't need cardio to stay lean, and I don't do distance running type cardio.

    • Current supplements (exact brand/product name): ON Whey protein, ON Casein protein, BSN No-Xplode (this will be replaced by WTF Pump'd), SciFit KreAlkalyn Powder (bottle is running out)

    • Current Nutrition and Macros (as much detail as possible): Plenty of cals, ~3,400-3,700 a day, 300-400+g carbs depending on the day, 200-270g protein, 100-150g fat. Clean eating, I bring home cooked meals in tupperware when I go out. Each week I have one to two 'I don't care' meals. Although I have a fast metabolism I still like to eat clean. Yes I eat my fruits + veggies. I am a hungry hungry hungry boy and I have no problem eating as much as I need to eat.

      Also, I track almost everything I eat using FitDay and I like to plan out my day's diet in advance.

    • Current Daily water intake: If I get 1 gallon, that is low. I shoot for 160-180oz of water a day, although I will go higher on occasion.

    • Short Term Goal: MORE MUSCLE!!!! (what an original goal....)

    • Long Term Goal: I am competing in the IMPC this year in the novice BB division. I would like to be sliced and diced by November 10th, but I still need to add more muscle first.

    • ANY and ALL Prescription / Non-Prescription / Recreational drugs (for the last 60 days)
      Nada.

    • Supplement history (as much detail as possible):
      I haven't taken a ton of supplements.... I have tried out stimulants and they generally do absolutely nothing for me - example: I chugged an entire can of VPX Redline (label says not to exceed 1/2 can) PLUS half a can of Redbull. The result? NOTHING! My heart rate didn't even increase. I used BSN's NO-Xplode as a Pre WO pick-me-up and I liked it.

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    *I WILL NOT BS THIS LOG JUST BECAUSE IT IS SPONSORED. ALL THOUGHTS, REACTIONS, AND COMMENTS ARE 100% TRUTHFUL. IF THE SUPPLEMENTS DO NOT WORK I WILL NOT BE AFRAID TO SAY SO.

    Day 1

    30 minutes PreWO
    -15g WTF Pump'd (1 scoop)
    -2 caps Primed Ultra

    4/23/07 - MONDAY

    Shock - Lats/Traps/Lowback

    BB Row - 50 x 10, 70 x 10

    BB Row (superset w/) Pullups
    1) 100 x 10 ------ bw x 8
    2) 100 x 10 ------ bw x 5

    WG Pulldown (dropsets)
    1) 105 x 10 -drop- 75 x 10
    2) 120 x 8 -drop- 95 x 8

    1 arm DB Row (superset w/) DB Yates Row
    1) 55 x 9 ------- 25 x 13
    2) 55 x 10 ------ 30 x 10

    CG Cable Row (dropsets)
    1) 105 x 10 -drop- 95 x 8
    2) 95 x 12 -drop- 75 x 10

    BB Shrugs (superset w/) DB Shrugs
    1) 160 x 10 ---- 60 x 12
    2) 190 x 8 ------ 75 x 10
    3) 190 x 10 ----- 75 x 10
    4) 200 x 6 ---- 75 x 8

    DB Shrugs (dropsets)
    1) 90 x 10 -drop- 70 x 10
    2) 90 x 10 -drop- 70 x 10
    3) 90 x 10 -drop- 70 x 6

    Goodmornings (superset w/) Back Raises
    1) 70 x 10 ----- bw x 10
    2) 80 x 10 ----- bw x 10

    Back Raises (dropset)
    1) 25 x 10 -drop- bw x 6

    WG Pulldown (1.5 reps)
    1) 95 x 7
    *15 sec rest
    2) 75 x 7 (slipping sweaty hands)

    Time: 1 hr , 23 min
    Music: Soundgarden, Demian, Van Halen

    Thoughts: WOW, wtf?! At the end of my workout, I felt like I was just starting.... HIGH stamina. The only reason I left was because I was getting really hungry, other than that I could've kept on working and working and working... I felt like the Energizer Bunny.

    Great focus, great pumps.... my entire back was pumped up, my bis, my forearms.... anything that was involved in my workout was blowing up. Traps looked good. I was very happy with tonight's workout, thanks ALRI. I had to listen to really really relaxing music afterwards just to get me a little calmed down... I wanna go back and lift some more already!

    Pumps: 10/10
    Stamina: 10/10 even higher actually - from the product descriptions I think this is the Primed Ultra
    Focus: 9/10
    Strength: 9/10
    Recovery 10/10? Like I said, at the end of the workout I felt like I was just starting... i was not drained at all.
    Mood 9/10
    Overall assessment - One of my favorite workouts I've had... hopefully the trend will continue. Overall a GREAT start to my ALRI experience.

    WTF Pump'd:
    Taste: not bad, I didn't have to gag it down.
    Mixability: Mixed fine, I used a spoon to stir it up.
    Effect: Great effect, felt a heightened sense of awareness right after I drank it, full effect took about 40 minutes to kick in.

    TOTAL CALS FOR MONDAY: 3,350 - too low!!!
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    here's yesterday's workout

    4/24/07

    40 mins PreWO:
    -15g WTF Pump'd (~1 scoop)
    -2 caps Primed Ultra

    Shock - Chest/Shoulders/Abs

    w/u: inc DB press: 35 x 12, 45 x 10, 45 x 10

    Inc DB Press (30*) [superset w/] Inc DB Fly
    1) 65 x 8 ------- 20 x 10
    2) 60 x 10 -------- 25 x 10
    3) 60 x 9 --------- 25 x 8

    Flat DB Fly [superset w/] Flat DB Press
    1) 25 x 10 ------- 60 x 3
    2) 20 x 9 --------- 50 x 8

    Inc BB Press (1.5 reps)
    1) 100 x 10 (assist on last rep)
    2) 100 x 8

    Flat DB Press [dropsets]
    1) 45 x 10 -drop- 35 x 5
    2) 45 x 9 -drop- 30 x 6

    DB Push Press [superset w/] Side DB Raises
    1) 30 x 10 ----- 10 x 10
    2) 30 x 10 ----- 10 x 8
    3) 30 x 10 ------ 10 x 10

    Side DB Raises [dropsets]
    1) 15 x 10 -drop- 10 x 10
    2) 20 x 8 -drop- 15 x 6

    Cable Crossover [dropsets]
    1) 30 x 10 -drop-- 20 x 10
    2) 40 x 10 -drop- 30 x 6

    +abs



    Solid workout, I was very pleased with it. WTF Pump'd definitely did it's job, my chest felt really full. After I was done with the workout I did not feel drained at all. The products did not make me feel crazed in the gym like they did on Monday, however I took them 1 hr after eating this time instead of 2hrs after on Monday. They still did their job very well.

    Pumps: 10/10
    Stamina: 8/10
    Focus: 10/10
    Strength: 9/10
    Recovery 9/10
    Mood 10/10
    Overall assessment - The products did what they were supposed to... I was pleased with them tonight. This was a night workout which isn't my favorite time to workout, but for the next few Tuesdays I have to due to my schedule. I took the products at 7 PM and went to bed at 12:30 AM, they did not seem to interfere with the sleeping process.

    TOTAL CALS FOR TUESDAY: 3,750

    Next day assesment: chest is pretty sore!

    Wednesday: Off day from training. Tomorrow is legs and another day of WTF Pump'd + Primed Ultra!
    •   
       

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    4/26/07

    45mins preWO:
    -15g WTF Pump'd (~1 scoop)
    -2 caps Primed Ultra

    Shock - Legs

    w/u: squats: 70 x 10, 100 x 10

    Squats (shoulder width, a2g) [superset w/] DB Lunges (short range)
    1) 140 x 10 ---- 30 x 10
    2) 150 x 10 ---- 35 x 8
    3) 150 x 8 ---- 35 x 6

    Leg Extensions [superset w/] Leg Press
    1) 90 x 10 ----- 230 x 10
    2) 110 x 10 ---- 320 x 10
    3) 110 x 12 ---- 320 x 10

    Leg Extensions [dropsets]
    1) 110 x 10 -drop- 80 x 10
    2) 90 x 10 -drop- 60 x 6

    DB SLDL's [superset w/] GHR's (pole assist)
    1) 40 x 10 ------ 10
    2) 40 x 10 ------ 10
    3) 8 ------ 40 x 8 (exercise order switched - GHR's then SLDLs)

    Seated Ham Curl [dropsets]
    1) 70 x 10 -drop- 60 x 10
    2) 90 x 10 -drop- 70 x 10
    3) 90 x 10 -drop- 70 x 10

    Didn't have time for direct calves training, might add it in tomorrow.

    Pumps: 10/10 - almost too pumped
    Stamina: 8/10
    Focus: 10/10
    Strength: 9/10
    Recovery 9/10 - between sets my recovery was well
    Mood 10/10
    Overall assessment - I was pretty exhausted after this - legs are always taxing on me, although I was better off than I would have been had I not had WTF Pump'd + Primed Ultra beforehand. I should've eaten more earlier in the day, but I still made out alright. Afterwards, I had sit down to change out of my workout clothes and tie my shoes, and instead of walking to the car I slowly hobbled. One thing I will say.... having a pumped lower back is one of the most annoying things ever.
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    4/27/06

    50 mins PreWO:
    -15g WTF Pump'd (~1 scoop)
    -2 caps Primed Ultra

    Shock - Bis/Tris/Forearms/Abs

    w/u: dips - bw x 10, 50 x 8, 50 x 8

    Weighted Dips [superset w/] Rope Pressdown
    1) 50 x 10 ----- 30 x 12
    2) 50 x 6 ----- 30 x 10

    Skullcrushers [superset w/] CGBP
    1) 80 x 8 ------ 80 x 10
    2) 70 x 9 ------ 70 x 10

    Crossbody Lying DB Extension [dropset]
    1) 20 x 10 -drop- 12 x 8

    w/u: preacher curls - 38 x 10, 58 x 8
    Preacher Curls [superset w/] Standing EZ Bar Curls
    1) 68 x 8 ----- 68 x 4
    2) 58 x 6 ----- 58 x 4

    Seated Alt DB Curl [superset w/] Standing Overhead Cable Curl
    1) 25 x 8 ----- 25 x 8
    2) 25 x 8 ----- 25 x 6

    Seated Alt DB Curl [dropset]
    1) 30 x 6 -drop- 20 x 6

    Hammer Curls [superset w/] Reverse EZ Bar Curls
    1) 25 x 10 ---- 38 x 10
    2) 25 x 8 ----- 38 x 10

    Standing BB Wrist Curls (behind the back) [dropset]
    1) 70 x 20 -drop- 50 x 12

    +abs (hanging leg raises and decline situps, 3 sets of each at 20 reps, alternating exercises, 10s rest between sets)

    Pumps: 9/10
    Stamina: 8/10
    Focus: 9/10
    Strength: 9/10
    Recovery 10/10
    Mood 10/10
    Overall Assesment - Decent workout today, not the best I've had but satisfying. I woke up late (11:45 AM) so the only meal I had beforehand was breakfast (750 cals). I took my WTF + PU one hour after eating, then started my workout 45-50 mins after that. This workout concludes my first week of this log. I haven't seen much vascularity, but I am not a vascular person. So far I am liking these 2 products a lot... I still have another 26 workouts in this log so stay tuned.
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    4/30/07 MONDAY

    45 mins PreWO
    -15g WTF Pump'd (~1 scoop)
    -2 caps Primed Ultra

    Power - Back

    Weighted Pullups (shoulder width grip)
    bw x 5
    bw x 5
    25 x 6
    35 x 4
    35 x 4


    Deadlift
    50 x 8
    140 x 5
    160 x 5
    190 x 5
    200 x 5
    210 x 6 (had ~8 in me)

    Last time I did deadlifts was 4.5 months ago. I left off at 240 x 4, so I feel pretty good about that.

    BB Shrug
    140 x 10
    190 x 8
    230 x 3
    230 x 4 (base PR)

    BB Row (underhand grip)
    50 x 10
    120 x 7
    130 x 6

    DB Shrugs
    60 x 10
    100 x 6
    105 x 5


    1arm DB Row
    40 x 8
    65 x 6 (DB parallel to body)
    65 x 6 (DB perpendicular)
    65 x 6 (DB perpendicular underhand)

    Pumps: ?/10 - rep ranges were overall low, I guess decent pump for the 4-6 rep range.
    Stamina: 10/10
    Focus: 10/10
    Strength: 10/10
    Recovery 10/10
    Mood 10/10
    Overall Assesment - Felt great tonight. Great power, great focus, hit some PRs, overall I'm very happy with tonight's workout. I took a small break in the middle to show some kids how to bench press, they seemed to appreciate. I got a compliment about my workout and had a few people approach me and ask me questions. I also had someone watch my final set of deads to critique my form... he said I did well and that there were no glaring flaws he could point out to me.
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    Tuesday 5/1/07

    50 mins PreWO:
    -15g WTF Pump'd (~1 scoop)
    -2 caps Primed Ultra

    POWER - Chest/Shoulders/Abs

    bench press warmup: 100 x 10, 140 x 6, 170 x 4
    Bench Press
    200 x 4
    200 x 5


    not bad for weighing 161lbs... comes out to 1.24x bodyweight

    inc db press warmup: 35 x 8, 60 x 5
    Inc DB Press (30*) (3 second negative)
    80 x 4
    80 x 3
    75 x 5

    Weighted Dips
    80 x 6
    80 x 5

    PR for 80lbs is 8 reps... if I was fresh I definitely could've beaten it, but I'm still satisfied with those #'s. I did set PRs on my previous 2 movements

    push press warmup: 50 x 10
    BB Push Press (3 second negative)
    100 x 5
    110 x 0 failed about 75% of the way up
    100 x 6 (smacked myself in the chin on 3rd rep)
    100 x 6 (smacked myself in the chin on 4th rep)

    my chin hurts. I hit it with the knurling so it scraped it pretty bad... I was pissed about the 110 so I was goin at it and managed to get my chin in the way.... twice. Set a PR though.

    Seated Overhead DB Press (3 second negative)
    50 x 5
    50 x 5

    Hanging Leg Raises (weighted)
    15 x 12
    20 x 10
    25 x 9
    25 x 9
    25 x 8

    Pumps: 10/10 - chest and shoulders felt very full to the touch, even for the rep range I was doing. I wasn't expecting anything and I was pleasantly surprised.
    Stamina: 10/10
    Focus: 10/10
    Strength: 10/10
    Recovery 10/10
    Mood 10/10
    Overall Assesment - little background on today... I got bad sleep last night and I was tired the whole day. I was starting to doze off around 6:30 PM. I took my supps at 7:00 PM and hit the gym at 7:50 PM... if it were not for the WTF Pump'd and Primed Ultra, I would not have had the focus and intensity necessary to have a semi decent workout. Instead I hit some nice PRs and had an awesome workout. I can't say that it would have been the same without the WTF and PU.
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    5/3/07 Thursday

    1hr before workout
    -15g WTF Pump'd (~1 scoop)
    -2 caps Primed Ultra

    POWER - LEGS

    Front Squat (shoulder width stance, a2g)
    50 x 8
    100 x 7
    100 x 5
    140 x 5
    160 x 4
    190 x 3
    180 x 4
    180 x 5


    Leg Press
    340 x 5
    500 x 6
    500 x 6

    GHRs
    3 negatives
    4 with pole assist
    4 with pole assist

    Seated Calf Raise
    90 x 6
    135 x 5
    180 x 5
    180 x 4

    Not a huge workout today, I'm satisfied with it though.... happy about the PR on front squats. No noticeable pumps today, mood is good, recovery was good. I'm usually more wired up and aggressive when I go to work legs but I just didn't have it in me today.
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    Great log so far. It's cool that you rate your supps on the 10 scale every day.

    Even though you're just a few days in, what is your initial impression of WTF compared to NO explode?

    Can you compare WTF to TRAC preworkout mix (if you've ever tried it)?
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    I'm taking this week off from training and then next week I will be doing some bodyweight exercises. I am very burnt out from school and I need to not be hammering my CNS right now with intense exercise, but rather focusing my efforts on my studies. I will resume regular training on Monday, May 21st, right after my comprehensive chemistry final.

    Quote Originally Posted by celc5 View Post
    Great log so far. It's cool that you rate your supps on the 10 scale every day.

    Even though you're just a few days in, what is your initial impression of WTF compared to NO explode?

    Can you compare WTF to TRAC preworkout mix (if you've ever tried it)?
    Hey celc... thanks for stopping by. So far I definitely like WTF Pump'd more than NO-Xplode... I still have half a tub of the NO-Xplode that I'll finish after this log, but I doubt I'll buy more. I'll wait to say more about the comparisons a little later in the log when I have more experience with WTF Pump'd, but for now I can definitely say I like it better.
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    MONDAY 5/21/07

    POWER - CHEST/BIS/FOREARMS/ABS

    Inc DB Press (30*) (3 sec negative)
    35 x 8
    45 x 5
    45 x 5
    60 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 4
    65 x 5

    Bench Press
    100 x 5
    140 x 4
    190 x 3
    190 x 2.5
    180 x 3

    Flat DB Fly
    25 x 6
    35 x 6
    40 x 4

    BB Curl
    40 x 8
    50 x 6
    50 x 6
    50 x 5

    Preacher Curl
    67.5 x 3
    57.5 x 5

    Inc DB Curl
    25 x 4
    25 x 3

    BTB BB wrist curls
    60 x 12
    80 x 8

    +abs

    strength is decent for the layoff I took... I'll be back to where I was in no time.

    Pumps - for the rep ranges, I would say very good. My bis were very full after only 1 set of curls
    Stamina: 10/10
    Focus: 10/10
    Strength: 10/10
    Recovery 10/10
    Mood 10/10
    Overall Assesment - I was feeling good today... finished my hardest final so I was in a good mood already. I took 4 Primed Ultra's at 10 AM (1 hour before my final), and later in the day, around 3:00 PM, I took 2 primed ultras and 1 scoop WTF Pump'd. That's a lot of PU!
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    TUES 5/22/07

    POWER - LEGS

    Squats
    50 x 10
    100 x 8
    140 x 5
    140 x 5
    160 x 2
    190 x 3
    190 x 3
    190 x 3
    190 x 4
    190 x 3

    Leg Press
    340 x 6
    430 x 5
    480 x 5
    480 x 5
    480 x 5

    GHRs (pole assist)
    5
    5
    6
    5
    These felt real good today

    Seated Leg Curl
    90 x 5
    110 x 6
    110 x 6

    Seated Calf Raise
    90 x 8
    135 x 8
    135 x 8
    135 x 8
    135 x 8
    135 x 8

    I haven't really trained back squats in a while... I did alright. I want to get back up to 2 plates.

    I am typing this on Wednesday night...... verdict: sore all over!!! entire lower body, chest, bis, forearms, tris..... woooo!

    Pumps - for the rep ranges, I would say very good. My bis were very full after only 1 set of curls
    Stamina: 10/10 I didn't feel as exhausted as I do after a usual leg workout
    Focus: 10/10.... during the sets. In between sets my mind was in a different place.
    Strength: 9/10 - I did pretty well considering the layoff
    Recovery - I had too much BS time in between sets and wasn't paying attention to time.... I can't really comment on recovery.
    Mood - great!
    Overall Assesment - not bad, not bad.... I had a good day
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    THURS 5/24/07
    POWER - Lats/Low-Back


    WG Pullup
    bw x 4
    bw x 4
    +20 x 4
    +20 x 3
    +25 x 3
    +35 x 0 (almost had it)
    bw x 6

    haven't done them with a wide grip in a long time, felt good

    Pendlay Rows 1st time doing these
    50 x 8
    70 x 6
    100 x 6
    140 x 5
    140 x 5
    140 x 6

    1arm DB Row
    40 x 5
    60 x 6
    70 x 5

    Rack Deads (right below kneecap)
    100 x 5
    140 x 5
    190 x 5
    190 x 5
    190 x 5


    Pumps - no noticeable pumps, but rep ranges were low.
    Stamina: 10/10 no problems here
    Focus: 10/10 I was very amped for today's workout
    Strength: 9/10 - not my best, but not bad... gotta take the layoff into consideration
    Recovery - I did not take a ton of rest in between sets, I
    Mood - great!
    Overall Assesment - very enjoyable workout
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    5/25/07 FRIDAY
    POWER - Delts/Traps/Tris/Abs


    Hang Clean + Overhead Press (clean on each rep)
    50 x 6
    70 x 5
    70 x 5
    100 x 5
    100 x 4
    100 x 5
    100 x 5

    WG BB Upright Row
    35 x 8
    50 x 6
    70 x 6
    80 x 6

    Bent DB Laterals
    15 x 5
    20 x 5
    15 x 6

    BB Shrug
    100 x 5
    140 x 5
    210 x 6
    230 x 3

    DB Shrug
    60 x 5
    85 x 6
    90 x 6

    CG Bench (4 sec negative)
    50 x 15
    100 x 5
    140 x 5
    160 x 6
    170 x 4
    160 x 4
    160 x 3

    Dips
    bw x 5
    45 x 6
    70 x 4

    +abs


    Pumps - no noticeable pumps, but rep ranges were low.
    Stamina: 10/10 no problems here
    Focus: Focus was not an issue today
    Strength: great especially on the hang clean + press
    Recovery - I did not take a ton of rest in between sets
    Mood - great!
    Overall Assesment - very enjoyable workout
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    Quote Originally Posted by davtown View Post
    Pendlay Rows 1st time doing these
    50 x 8
    70 x 6
    100 x 6
    140 x 5
    140 x 5
    140 x 6
    What's a pendlay row? And, did you like them? I pretty much like any exercise that's name is a word followed by row
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    Quote Originally Posted by celc5 View Post
    What's a pendlay row? And, did you like them? I pretty much like any exercise that's name is a word followed by row
    Here is a good video of them:
    [nomedia="http://www.youtube.com/watch?v=UIUg8nDVEFs"]YouTube - Broadcast Yourself.[/nomedia]

    You reset the bar on the ground after each rep and there should be minimal hip/leg involvement throughout the rep. Don't hold the top of the movement, it's just a touch and go at the top, but don't be clumsy when brining the weight down... control it.

    So far, I gotta say I like them
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    Quote Originally Posted by davtown View Post
    Here is a good video of them:
    YouTube - Pendlay Rows 250 X 5

    You reset the bar on the ground after each rep and there should be minimal hip/leg involvement throughout the rep. Don't hold the top of the movement, it's just a touch and go at the top, but don't be clumsy when brining the weight down... control it.

    So far, I gotta say I like them
    Kicka$$!!! gotta spread some reps. Thanks for the link.
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    Apr 2007
    Age
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    Mon 5/28/07

    45 minutes PreWO:
    -30g WTF Pump'd (~2 scoops)

    Rep Range - Chest/Bis/Forearms/Abs

    Inc DB Press (30*)
    30 x 10
    45 x 10
    60 x 10
    65 x 7
    50 x 13

    Flat DB Press
    60 x 6
    50 x 10
    40 x 13

    Standing Cable Fly
    30 x 11
    35 x 15

    Standing BB Curl
    30 x 8
    50 x 9
    60 x 4
    40 x 13

    Standing DB Curl
    20 x 7
    15 x 11
    15 x 14

    + 5 sets forearm work
    + 5 sets abs
    Tried out some plate pinches afterwards

    I just didn't have it in me today... strength and endurance were majorly lacking. Not the best workout I've had, but at least I got it in.

    Pumps - the bodyparts I worked today were very full
    Stamina: not the best today
    Focus: Focus was good
    Strength: not the best today
    Recovery: I recovered well between sets, I just didn't have the endurance I usually do
    Mood - twas alright
    Overall Assesment - not a great workout, but a workout nonetheless. it was just an off day all day...
  19. Registered User
    davtown's Avatar
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    I've got some catching up to do in this log!

    TUESDAY 5/29/07

    PreWO-
    1 scoop WTF Pump'd

    Rep Range - Legs

    Squats
    50 x 8
    100 x 6
    140 x 6
    190 x 8
    180 x 8
    140 x 12

    Leg Press
    280 x 20
    280 x 23

    threw up in my mouth a little after the 20 rep set.... swallowed it and banged out a set of 23 good stuff

    1 Legged Leg Press
    140 x 10

    GHRs (pole assist)
    5
    8

    Seated Ham Curl
    50 x 25
    75 x 12

    Pumps 10/10... I couldn't tell if my legs were pumped until I got home and tried to put on my jeans.... they barely fit over my legs! Definitely the fullest and most pumped my legs have ever been.
    Stamina: Pretty good
    Focus: Focus was good
    Strength: Squats are up from last week (+5 reps)
    Recovery: recovery was great
    Mood -
    Overall Assesment - Fun day, I really liked the high rep leg presses.... grueling.
  20. Registered User
    davtown's Avatar
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    OK, so I missed Thursday's workout..... and as a result, I added it onto Friday's workout in full. I took 90 seconds rests between all sets and powered through it in 1 hr, 15 mins. Great, great workout

    FRIDAY 6/1/07

    double workout.... double doses!

    PreWO:
    -4 caps Primed Ultra
    -2 scoops WTF Pump'd

    REP RANGE - Lats/LowerBack/Traps/Delts/Tris

    90 sec rests between all sets

    warmup: WG Pullups - 2 sets of 5

    WG Pulldowns
    120 x 15
    135 x 9
    135 x 8
    125 x 10
    120 x 11

    CG Seated Cable Row
    90 x 16
    105 x 12
    120 x 9
    120 x 11
    105 x 15

    GoodMornings
    50 x 8
    100 x 8

    45* Hypers
    bw x 15
    25 x 12
    25 x 12
    25 x 12

    Standing Military Press
    50 x 8
    70 x 14
    90 x 7

    DB Side Laterals
    12 x 12
    15 x 10
    15 x 14
    20 x 8

    DB Shrugs (1sec contraction @ peak)
    45 x 10
    65 x 12
    75 x 8
    55 x 15

    Face Pulls w/ rope
    35 x 12
    35 x 15

    Rope Tri Pressdowns
    35 x 12
    45 x 10
    50 x 8
    40 x 10
    30 x 18
    30 x 15

    Very fun

    Pumps 10/10 just ridiculous
    Stamina: 10/10 awesome, I was able to make it through the entire workout and give it my all
    Focus: 10/10 I was in the zone
    Strength: very well especially for the rest times
    Recovery: In between sets I was recovering very well.... sometimes I wouldn't wait the full 90 seconds before starting again.
    Mood - in the zone!
    Overall Assesment - great workout, a lot of fun!!
  21. Registered User
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    and finally, today's workout

    6/4/07

    PreWO
    1 scoop WTF Pump'd

    SHOCK - Chest/Bis/Forearms/Abs

    5 mins on elliptical
    2 mins on "arm spinning" cardio machine

    Inc DB Fly [superset w/] Flat DB Press
    1) 25 x 10 ------ 50 x 10
    2) 30 x 8 ------- 60 x 7

    Inc BB Press [1.5 reps - bottom position]
    100 x 8
    100 x 6

    Standing Cable Crossover [dropset]
    40 x 10 -drop- 30 x 8

    Preacher Curl [superset w/] Seated DB Curl
    57.5 x 8 --------- 20 x 6

    Standing BB Curl [1.5 reps - top position]
    40 x 7
    40 x 8

    OvHd Cable Curl [dropset]
    25 x 12 -drop- 20 x 8

    BB Reverse Curl [superset w/] BTB BB Wrist Curl
    1) 30 x 10 ------ 60 x 15
    2) 30 x 12 ------ 70 x 12
    3) 35 x 10 ------ 70 x 12

    BTB BB Wrist Curl [dropset]
    60 x 10 -drop- 40 x 10

    +abs (1 superset + 3 dropsets)

    Pumps 9/10 felt full... the forearm pumps were 15/10 though... very veiny and full, felt like the skin was going to burst open
    Stamina: 10/10 best shock workout I've had in a while
    Focus: 10/10 the ass kicking music I had on helped a little too
    Strength: 9/10 pretty well I'd say
    Recovery: 10/10, I didn't have to wait very long in between sets to recover
    Mood - felt great today!
    Overall Assesment - great workout, my last few shock workouts were not up to par.... this one was.
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