Cellardude's Sponsored White Flood & Green Magnitude Log

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    metroba's Avatar
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    looks like you and I have very similar strength as far as benching and presses.
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    You should try going heavy for the first set, something like this:

    A) Incline dumbbell press
    Sets:5
    Reps:4-6
    Rest:120s
    Focus on a controlled negative, which should take 3 seconds. Once you reach the bottom position, explode for the positive, but stop short just of lockout. When you lockout, you take the tensions off the muscle and use your skeletal frame.

    B1) Wide grip bench press
    Sets:4
    Reps:6-8
    Rest:None goto exercise B2
    B2) 3/4 dumbbell flies
    Sets:4
    Reps:8-10
    Rest:120s

    C) Dips (weighted if possible)
    Sets:3
    Reps:4-6+max+max
    Rest:120s
    You be using a rest pause technique. Choose a weight you can only do 4-6, pause 10s, do as many as you can, pause 10s, do as many as you can.

    D) Loaded chest stretch
    Sets:1
    Duration:60-90s
    Grab some DB's and hold a few inches above full stretch. Hold this for 60-90 seconds.

    E1) Seated DB press Semi-supinated grip
    Sets:5
    Rest:4-6
    Rest:None goto exercise E2
    E2. Seated pitcher lateral raise
    Sets:5
    Reps:6-8
    Rest:120s

    F) Loaded shoulder stretch
    Sets:1
    Duration:60-90s

    G) Decline skullcrusher
    Sets:5
    Reps:4-6
    Rest:90s
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    Quote Originally Posted by xjsynx View Post
    You should try going heavy for the first set, something like this:

    A) Incline dumbbell press
    Sets:5
    Reps:4-6
    Rest:120s
    Focus on a controlled negative, which should take 3 seconds. Once you reach the bottom position, explode for the positive, but stop short just of lockout. When you lockout, you take the tensions off the muscle and use your skeletal frame.

    B1) Wide grip bench press
    Sets:4
    Reps:6-8
    Rest:None goto exercise B2
    B2) 3/4 dumbbell flies
    Sets:4
    Reps:8-10
    Rest:120s

    C) Dips (weighted if possible)
    Sets:3
    Reps:4-6+max+max
    Rest:120s
    You be using a rest pause technique. Choose a weight you can only do 4-6, pause 10s, do as many as you can, pause 10s, do as many as you can.

    D) Loaded chest stretch
    Sets:1
    Duration:60-90s
    Grab some DB's and hold a few inches above full stretch. Hold this for 60-90 seconds.

    E1) Seated DB press Semi-supinated grip
    Sets:5
    Rest:4-6
    Rest:None goto exercise E2
    E2. Seated pitcher lateral raise
    Sets:5
    Reps:6-8
    Rest:120s

    F) Loaded shoulder stretch
    Sets:1
    Duration:60-90s

    G) Decline skullcrusher
    Sets:5
    Reps:4-6
    Rest:90s
    I like the way this looks.
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    Quote Originally Posted by metroba View Post
    I like the way this looks.
    It is from Christian Thib's Yearly body transformation training
    plan.

    I'll send it to you after you finish your DC training
  5. Board Supporter
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    Quote Originally Posted by xjsynx View Post
    It is from Christian Thib's Yearly body transformation training
    plan.

    I'll send it to you after you finish your DC training
    WEERD!
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    Quote Originally Posted by xjsynx View Post
    It is from Christian Thib's Yearly body transformation training
    plan.

    I'll send it to you after you finish your DC training
    xj mind sending it to me? I need a new training style, Ive been trying to change it up for some time now.
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    Quote Originally Posted by Cellardude View Post
    xj mind sending it to me? I need a new training style, Ive been trying to change it up for some time now.
    Do you want the workout or the whole e-book?
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    Quote Originally Posted by xjsynx View Post
    Do you want the workout or the whole e-book?
    whichever is more convient for you. but e-book sounds nice.
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    Unsponsored


    Thursday 11th Oct
    Rest


    Yesterday was a rest day. I forgot to update. Sorry bout that. Nothing to really report. I had some nice DOMS on my chest which felt great. Ill keep you guys posted


    Mood: Tired

    Comments:
    DOMS rocks!
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    Unsponsored


    Friday 12th Oct
    Legs/Calfs


    Legs


    Squats
    135x10
    185x8
    225x6
    245x4
    265x1

    Deadlift
    135x10
    185x8
    225x8
    245x4
    305x1

    Leg Press
    360x6
    450x6
    540x6

    Prone Leg Curls
    70x8
    70x8
    90x6

    Iso Hamstring Curls
    60x6
    60x6
    70x6

    Calfs

    Standing Calf Raise
    280x10
    360x10
    420x10

    Sitting Calf Raise
    45x10
    70x10
    90x8

    Thoughts
    Yesterdays workout I tried to post up right after my last post yesterday but the server seemed to be buggy. I lost my entire post that I was going to put up and I got lazy and I didnt write another one. Anyone I hit a new PR for deadlifts. My strength has been constant even after cycling off White Flood and Green Mag. Before with mono creatine I noticed gains but when I got off from it, my strength shot down like crazy. The reps were less and the weights were off by 10-15 pounds. So far Im loving the results after being off. Leg day has been by far my favorite of all. Ill keep you all posted, I don't remember what I did yesterday actually.



    Mood: Don't Remember

    Workout Rating 9/10
    Pumps 9/10
    Endurance 9/10

    Comments:
    Im gonna go to sleep soon!
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    Saturday 13th Oct
    Shoulders/Abs


    Shoulders

    Seated Dumbbell Press
    35x10
    40x8
    45x8
    50x6

    Seated Front Smith Machine Press
    25x10
    30x10
    35x10
    40x8

    Shoulder Press Machine
    25x8
    35x6
    25x10

    Dumbbell Front Raises
    20x10
    25x8
    30x6

    Dumbbell Shrugs
    45x10
    50x10
    55x10

    Barbell Shrugs
    145x10
    145x10
    145x10

    Abs

    Double Crunch
    50x10
    50x10
    50x10

    Incline Crunch
    35x10
    40x10
    45x8

    Thoughts
    Today's workout was decent. I have had lots of stuff to do today and lots on my mind so I might have forgotten to add something. I need to bring a little booklet with me to keep track of my lifts in the future. Today someone was using dumbbells for incline benchpress and was right next to me. I tried leg go of my dumbbells on one side after the dumbbell presses. The two dumbbells caught my thumb and slammed it pretty hard. Even at this moment it hurts to make a fist. My grip was crappy today because of that. Im thankful that I didnt snap my entire thumb off though. It hurts but nothing I can't handle Decent workout, It was cold outside today. The cold air is preparing me for the winter bulk. Ill keep you posted.


    Mood: Sleepy

    Workout Rating 8/10
    Pumps 7/10
    Endurance 7/10

    Comments:
    Good Night!
  12. Board Supporter
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    What about for lateral/posterior deltoid?
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    Quote Originally Posted by metroba View Post
    What about for lateral/posterior deltoid?
    Yeah, Ive been meaning to fix up my routine. I noticed my posterior deltoids need some work. Any exercises you have in mind?
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    Quote Originally Posted by Cellardude View Post
    Yeah, Ive been meaning to fix up my routine. I noticed my posterior deltoids need some work. Any exercises you have in mind?
    Well for lateral deltiods Ive always used lateral raises and for postior deltiod Ive always used bentover laterals. But recenty Ive learned the best exercises for bulking those muscles are lifts instead of raises such as Clean and press (lateral delt/front delt) and bentover rows (to upper chest) for postior. Since Ive switched to the lifts from raises. My shoulders have started rounding out more. Ive switched to DC training tho. So well see what itll do for my shoulders.
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    Just checking in ans seeing how you are doing. Hows the health issues? Still going strong I see, keep up the great work man!
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    Quote Originally Posted by ddawg91 View Post
    Just checking in ans seeing how you are doing. Hows the health issues? Still going strong I see, keep up the great work man!
    Yup still strong. I havent really lost strength since WF and GM. Energy levels and enthusiasm is down though. Ill be back in a few weeks with WF and GM and Ill see how it goes. Im sure Ill have the best workouts of my life on them.
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    Quote Originally Posted by Cellardude View Post
    Yup still strong. I havent really lost strength since WF and GM. Energy levels and enthusiasm is down though. Ill be back in a few weeks with WF and GM and Ill see how it goes. Im sure Ill have the best workouts of my life on them.
    Good to hear that everythign is good to go!
  18. Board Supporter
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    Quote Originally Posted by Cellardude View Post
    Yup still strong. I havent really lost strength since WF and GM. Energy levels and enthusiasm is down though. Ill be back in a few weeks with WF and GM and Ill see how it goes. Im sure Ill have the best workouts of my life on them.
    So you are taking a break from the log? Am I understanding correctly?
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    Quote Originally Posted by metroba View Post
    So you are taking a break from the log? Am I understanding correctly?
    yup. Ive been on a WF and GM break for weeks now.
  20. Board Supporter
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    haha Ive been under the impression that you were still on it. Gotta pay more attention. Lookn forward to you get back on it.
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    Quote Originally Posted by metroba View Post
    haha Ive been under the impression that you were still on it. Gotta pay more attention. Lookn forward to you get back on it.
    haha. Ive been off for some time. At least its good that you thought I was still ON. Great to hear because my lifts have stayed the same. I had some health issues that the doctor made me aware of and it gave me a reason to stop. I also don't deal well with long term stims as they give me freaky abnormal heart beating and slight headaches. My best bet is to cycle it and with a cycle of stims/pre workout sup, I usually get more energy and strength after coming back on.
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