[smeton_yea]

awesome loh bro. Great Idea on the lights. I

[Cellardude]

Day 11

Workout

Legs

Squats
205x4
255x4
305x2

Deadlifts
205x5
275x4
325x1

Leg Press
270x8
360x8
450x6

Iso Hamstring Curl
50x8
60x6
60x6

Leg Extensions
80x8
80x8
130x8



Calfs

Sitting Calf Raises
45x12
45x12
45x12
70x12
70x12

Cardio- 5 Minutes

Comments

Alrighty, today I popped an RPM into my normal workout routine. I took the standard dosages of X-Factor and Drive. I never tried the combo of Drive, X-Factor and RPM before but it was a pretty awesome combination. I attempted all PR's today hopeful that I might be satisfied with the results. I was quite satisfied in fact. I managed to pull of 325 for dead lifts but failed at 345. I almost passed out on 345 from the strain I used. I must say the workout took a great toll on me for sure. Im feeling beat today. Im starting to notice slight DOMS for X-Factor, Nothing major major but the DOMS are longer than usual. I usually recover within a day but the DOMS sticks around. I actually like the sore feeling. It means somethings working for sure. Anyway if you guys ever need a crazy workout look into Drive, X-Factor and RPM. The combination is insane. Anyway thats all I have to report for today. Im feeling a bit better today, the whole weird chest feeling went away. Smoothe sailing from here.





Highlights

• Insane pumps
• Elevated endurance
• Sense of muscle-mind connection
• Slight strength gains
• Increase in libido
• Delayed onset muscle soreness
  

Mood: Pumped!

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

[brass monkey]

CD looks like you found the magic stack combination. Sounds like a perfect day at the gym, other than the passing out part. Good looking stuff bro keep on keeping on.

[Cellardude]

Originally Posted by brass monkey

CD looks like you found the magic stack combination. Sounds like a perfect day at the gym, other than the passing out part. Good looking stuff bro keep on keeping on.

haha. thanks. I guess trying to lift something heavy that I cant lift is a no no. But it was worth the shot. My knee's did not love me for attempting that lift though. They were a little loose. But other than almost blacking out due to the heavy weights It was pretty good

[nosnmiveins]

looking sick bro, 325 deadlifts??...man i struggle at 225

[Cellardude]

Originally Posted by nosnmiveins

looking sick bro, 325 deadlifts??...man i struggle at 225

haha. Get some straps, part of the lift is your grip especially for those bigger heavier lifts. I noticed that I could probably only grip 225-245 without straps. The lifts with the heavier reps are a killer on my grip in my opinion, after a while even if you can shell out another rep or two, your grip starts to fall apart and thus resulting in a sloppy form. Try the lifting straps. 5 bucks on nutraplanet, you'll thank me for it.

[nosnmiveins]

already have them, i really think my problem is my form, i was never shown how to correctly do it but im pretty sure i have it right, plus i also have a belt for my back

i had never done deadlifts till about 4-5 months ago...and then i was sick and couldnt workout for 2ish months....ive never tried more than 225...i just need to build my back/hams up more

[Cellardude]

I was just looking around youtube for them for ya buddy. My foot work is a little different his foot seems to be in a V shape almost while mine is straight like this | | Since it is a compound movement you should feel it on your lower back and hamstrings mainly. If 225 is heavy for you, lower the weights to practice mainly on form. I speak from personal experience that when using heavier weights, sometimes when I cant handle the weight instead of driving my legs into the ground to do the lift I use my back. Forced habit of mine and im sure everyone too will use other parts of their bodies to help perform a lift if you dont have enough strength to pull it off with the required muscles. If im wrong, someone correct me. I like to give advice but im no expert. If performed correctly you should feel it on your lower back on not on your spine. Drive your legs into the ground while straightning your back to perform the lift thats basically the best way I can describe it. Hope that helps!

[nosnmiveins]

thanks for the video, good thing is i got the form down...bad thing is my back must just be weak!!!lol

i just need to work work work...we'll see how it goes next week

[Cellardude]

also on a side note you can check it out here. The owner of the gym told me to let my weights touch the ground before going back up. Im not exactly sure what that does for you. I always thought you were supposed to keep from the floor and just touch it lightly. you can check out this site for some form help if you ever consider checking your form.
http://www.exrx.net/WeightExercises/...gDeadlift.html

I go there from time to time. Hope that helps.

[Cellardude]

Originally Posted by nosnmiveins

thanks for the video, good thing is i got the form down...bad thing is my back must just be weak!!!lol

i just need to work work work...we'll see how it goes next week

don't worry about it, I started deadlifts at the end of june. Before then I was doing my girly bicep curls and crap. I started hitting legs especially compound movements like Squats and Deadlifts. you wouldn't believe how fast your legs catch up and how much your weights increase. I was like 172 I believe or so and I bumped it up to 178. I reached a plateau until I actually started doing leg work. The numbers come on quick, from June - July I increased in like 90 pounds on the dead lifts. From a mere 145x6 to like 200 something 4 or something like that.

[nosnmiveins]

i hear ya on the weight gain when u workout ur legs...i started school last jan and when i started working out legs for the first time, i went from 160 to 185 in 4-5 months

[Cellardude]

Originally Posted by nosnmiveins

i hear ya on the weight gain when u workout ur legs...i started school last jan and when i started working out legs for the first time, i went from 160 to 185 in 4-5 months

haha, how old are you btw? college stud? Im a freshman in college.

[nosnmiveins]

junior, be 21 in december

and when i said started school, i mean transfered to the school im currnetly at