Norwegian's Pre-contest Prep w/IntraStack [sponsored]

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  1. Day 7: Leg-day

    I popped 6 IntraXCell caps 30 minutes prior to working out, and I had a sample of Green MAGnitude that I choked down with 20 grams of WMS alongside the IntraXCell.

    Workout:

    Squats - 135 * 20, 225 * 15, 315 * 10, 365 * 6, 365 * 6, 365 * 4, 315 * 2 (Lower-back almost gave in!)

    - I have NEVER been stronger on the squat rack, and when I did two sets of 365 for 6 when I had NEVER even done ONE set of 365 for 6 reps before, I felt GOOOD ! What really had me wondering was how I got all those reps up, considering they were ALL rock-bottom squats ! And EVERY rep on my first set of 365 for 6 felt great ! Anyway, I messed up bad ! I over-arched my back , and on my last couple reps of 365, I bent my upper body too far forward , so I felt it getting tighter and tighter. When I dropped back down to 315, I was gonna do 6-8 slow and controlled ones to conclude my squat-session, but on the way up from rock bottom on rep 2, my lower-back started spasming, and I was jerking the weight forth and back, trying to fight my lower back from giving in and falling forward on to the squat rack. As soon as I locked out, I racked the weight, and my lower back was spasming like crazy and it hurt like never before ! I realized then I had to work around stiff-legged deadlifts, because I attempted one rep with just the 45 lbs barbell, and I couldn't bend so that the bar went below my knees even !!

    One-legged Horizontal Leg Press - 180 * 12, 180 * 12, 180 * 12 reps on each leg

    - I did these NON-STOP; finished 12 reps with one leg, went straight to the other leg for 12 reps, then the first one .... forth and back non-stop. Got a real nice, tight pump.

    Seated Leg Curls - 270 * 15, 285 * 15, 285 * 15, 285 * 12
    Standing one-legged Machine Curls - 50 * 15, 60 * 12, 70 * 10

    - I've NEVER been stronger on these ! Got one helluva pump, and veins were bursting out of my skin on my outer quads and hams.

    Calves:

    Leg Press Calf Raises (different stands) - 360 * 30, 450 * 30, 540 * 25, 540 * 25, 540 * 25, 540 * 25
    Donkey Calf Raises - 280 * 15, 280 * 15, 280 * 20, 280 * 20

    - Vascularity and pump was great; it's been a while since I had this good of a calf-training in a while !


    IntraStack:

    Strength -> 5/5
    Stamina/Endurance -> 5/5
    Energy/Focus -> 5/5
    Pumps/Vascularity -> 4/5
    Recovery (in between sets) -> 5/5

    All in all, one HELLUVA workout ! I'm REAL happy I didn't do some BS leg curls and extensions last night and ruin the opportunity for an all-out session like this one. My lower back is still sore, and I've got to bend over slowly when reaching for something, so I'll be icing it and stretching a lot tonight, and hope it won't interfere with tomorrow's workout.


  2. Oh, and also, I found 400 caps of 300mg ALA dirt-cheap, so as soon as I get them in, I'll be doing 8 caps/day untill I run out. Because I found such an offer, I'll most likely put the Glucophase XR on hold for another time.

    I overloaded on the ALA last time around when I ran this diet, and it definitely helped for vascularity as well as carb-absorption.
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  3. hey man i read that your doing the two doese of IXC as 1 dose of six. you think i should try that and see if i can tell a difference?
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  4. Quote Originally Posted by Norwegian View Post
    Oh, and also, I found 400 caps of 300mg ALA dirt-cheap, so as soon as I get them in, I'll be doing 8 caps/day untill I run out. Because I found such an offer, I'll most likely put the Glucophase XR on hold for another time.

    I overloaded on the ALA last time around when I ran this diet, and it definitely helped for vascularity as well as carb-absorption.

    Seems like your a big fan of ALA lol. I've always been a bit weary of supplementing with single anti-oxidants as I've read some negative literature on how they scavenge free radicals, but due to lack of a blend of other anti-ox they different free radicals behind. This was regarding R-ALA, perhaps there is a major difference I'm unaware of

  5. Quote Originally Posted by TexasLifter89 View Post
    hey man i read that your doing the two doese of IXC as 1 dose of six. you think i should try that and see if i can tell a difference?
    Well, you got nothing to lose by trying it .. Obviously, it'll supply another 2 grams of Beta Alanine, so you're BOUND to feel the tingling at least the first time you take all 6 at once. I bet this will significantly increase your endurance, stamina and over all training-volume !

    Today, I will try 3 caps 30 minutes pre-workout, and take another 3 caps when I get to the gym, just to see if it has any added benefits. But I definitely liked taking all 6 caps together pre-workout !
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  6. Quote Originally Posted by DaveGabe24 View Post
    Seems like your a big fan of ALA lol. I've always been a bit weary of supplementing with single anti-oxidants as I've read some negative literature on how they scavenge free radicals, but due to lack of a blend of other anti-ox they different free radicals behind. This was regarding R-ALA, perhaps there is a major difference I'm unaware of
    I don't like looking in to too much literature regarding it like that, nonetheless listen to everything they say in pubmed studies and the likes. If I find a product that works for me and doesn't yield any negative side effects, there's no reason why I'd discontinue using it. I will continue to take ALA, and I keep enjoying its benefits. I began taking it back in October, and I've taken it non-stop since, varying dosages from 600mg/day to 2,100mg/day. I'm taking a multi-vitamin as well, and those normally supply at least a couple other anti-oxidants, so I'm not worrying about any free radicals. I tried out R-ala from InsuLean-R (2 bottles) and it did absolutely NOTHING for me. Regular ALA on the other hand seems to always work for me.

    But on the other hand.. For those who don't take ANY anti-oxidants, in theory, they should have a lot of free scavenging radicals as nothing is there to prevent them from doing damage. If you throw in ALA (one of many anti-oxidants) you'd at least be controlling some free radicals .. so that should outweigh the negative implication that 'taking ALA will leave behind other free radicals,' shouldn't it ? [No mockery intended!]

  7. Day 8:

    I got to be honest, I've missed cardio lately, so I started off my day with 50 minutes on the treadmill; incline of 3-6 degrees; 4-6 mph. Got a nice sweat going, and got my metabolism jacked for the day.

    Then for today's Upper-body Depletion Workout:

    I popped 3 caps IntraXCell 30 minutes prior to working out along with my last sample of Green MAGnitude. Then on my way to the gym, I popped another 3 caps IntraXCell.

    Seated Pec-dec Flyes - 150 * 20, 170 * 20, 190 * 20, 210 * 20
    Flat Hammer Press - 160 * 15, 140 * 15, 140 * 15, 140 * 15
    Side Laterals - 25 * 20, 27.5 * 20, 30 * 15, 30 * 15
    Seated Dumbbell Press - 50 * 15, 50 * 15, 50 * 15, 50 * 20
    Front Pulldowns - 120 * 20, 160 * 15, 160 * 15, 160 * 15, 160 * 15
    Icarian Incline Rows - 80 * 15, 80 * 15, 80 * 15, 80 * 15

    Standing Dumbbell Shrugs - 120 * 15, 120 * 15, 120 * 15, 120 * 15

    Rope Pressdowns - 40 * 25, 50 * 20, 50 * 20, 60 * 15, 60 * 15
    superset with
    Machine Preacher Curls - 60 * 20, 80 * 15, 80 * 15, 80 * 15
    Machine Dips - 210 * 20, 210 * 20, 210 * 20
    superset with
    Machine Uni-arm Curls - 90 * 15, 90 * 15, 90 * 15

    Machine Crunches - 50, 50, 50 reps

    Cardio:
    30 minutes on treadmill; incline 0; 6 mph


    IntraStack:

    Strength -> 5/5
    Stamina/Endurance -> 5/5
    Energy/Focus -> 5/5
    Pumps/Vascularity -> 5/5
    Recovery (in between sets) -> 5/5

    Notes: most insane workout I've had since I can remember !! My strength was AWESOME; I jumped up 60 lbs total on the pec deck flyes for the same amount of reps; side laterals went up in reps as well as weight; dumbbell shrugs were heavy and slow and controlled reps - I looked HUGE hauling those dumbbells ! My arms got such an awesome pump I had veins I hadn't seen before running across my bicep and tricep. My arms were tight and hard as rocks. Pecs got one helluva pump after only two sets of pec dec flyes - > I CONCLUDE that the IntraXCell creates such blood flow that a pump can be sustained within a matter of 20-30 warm up repetitions. The Beta Alanine warms up my whole body, and gets me ready to pound that weight. It increases intensity like no other, and my endurance is above and beyond anything I've experienced before. Last time I ran this diet, I was walking around pale as an albino, and I was so exhausted by the time I finished my full body workouts that I was rarely able to do cardio right after my workout. Now, with this IntraStack, I'm hitting it harder in my workouts, I'm not experiencing fatigue, and I'm always ready for cardio immidiately after my workouts. Today I hit the treadmill hard @ 6mph for 30 minutes. It was a breeeeeeze, and I could've kept going, but I needed my protein-shake, so I had to cut it at 30 minutes.

    Weighed in @ 238.8 lbs.

    Like I said, one of my best workouts since I can remember. There's something about blasting the whole upper body in ONE workout; the full body pump it gives you is something out of the ordinary.

    On a side note; it looks like I'm going to have to cut my IntraBolic dosage, because the tub seems to have emtied a helluva lot faster than expected. I'm saddened to have to cut the dosage, so I'm considering getting some added BCAAs or something to replace the lowered dosage of the IntraBolic.

  8. Quote Originally Posted by DaveGabe24 View Post
    Seems like your a big fan of ALA lol. I've always been a bit weary of supplementing with single anti-oxidants as I've read some negative literature on how they scavenge free radicals, but due to lack of a blend of other anti-ox they different free radicals behind. This was regarding R-ALA, perhaps there is a major difference I'm unaware of
    ...
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2

  9. Quote Originally Posted by TripDog View Post
    ...

    Was I totally off???

    I don't understand the reply lol

  10. Quote Originally Posted by DaveGabe24 View Post
    Was I totally off???

    I don't understand the reply lol
    I believe he mentioned your literature was off .. to be honest, i've never heard of the issue you're mentioning regarding ALA usage. And to be fair, with all the positive feedback on ALA (as well as na-r-ala, kr-ala, and r-ala), I'd be willing to draw the conclusion that it's a safe, efficient compound in which many people could benefit.

    Day 9:

    Cardio #1:
    * 40 minutes on treadmill; incline of 2 degrees; 5-6 mph.
    * 5 minute cool-down.

    Got a helluva sweat going. I find myself having turned my days upside down. I wake up around noon to 1PM, and I go to sleep around 3-4 AM, so I'm still getting all my meals in. I start off every day with an 8oz jug of Muscle Milk mixed with 6 oz. water and 1.5 scoops of whey protein; yields ~15 grams of carbs, as well as 50-55 grams of protein. With only that in my stomach, it's real easy to do my cardio one hour upon wakening, cus I'm experiencing no stomach-issues with it.

    I guess I'll be opting for a 9PM workout tonight, being that it's already 3.45PM now.

  11. I have been on a fcuked up sleep schedule as well. I don't like it and wish i could get back to normal.

  12. Yeah man, I had alarms on at 10am in an attempt to get back to normal, but I sleep right through them. It's a ***** to be out of whack like this !

  13. Day 9:

    First off, it's AWESOME to feel ready for every workout, whether it's they weight-session or either of the two daily cardio sessions. My soreness has DRASTICALLY decreased. I did legs today, and I did them HEAVY two days ago, and I had NO soreness from the other day !

    Leg Depletion Workout (50-60 seconds in betweens sets)

    Hack Squats - 180 * 15, 230 * 15, 230 * 15, 230 * 15, 230 * 15
    Stiff-legged Deadlifts - 135 * 15 reps * 4 sets
    One-legged Horizontal Leg Press - 145 * 15 * 3 sets/leg
    Walking Dumbbell Lunges - 45 lbs in each hand - 10 walking lunges with each leg * 4 lengths (totaling 40 lunges/leg)

    Machine Calf Raises - 150 * 20, 150 * 20, 150 * 15, 150 * 15
    Donkey Calf Raises - 240 * 10, 240 * 15, 240 * 20, 240 * 20

    Machine Crunches - 50, 30, 30 reps

    Glute Machine Presses - 20 reps/leg * 3 sets

    Cardio:
    30 minutes on treadmill; incline of 1-2 degrees; 6-7mph
    5 minute cool-down


    IntraStack:

    Strength -> 4/5
    Stamina/Endurance -> 5/5
    Energy/Focus -> 5/5
    Pumps/Vascularity -> 4/5
    Recovery (in between sets) -> 5/5

    Misc./Notes:
    ANOTHER great work out! Endurance keeps impressing me; my stamina and focus in the gym is above and beyond. I'm able to push out every reps on every exercise, regardless. The IntraStack allows me to attain a pump within a couple sets, and the pump keeps improving throughout the workout. My thighs literally looked like trunks, and I felt real confident walking around with the biggest legs in the gym. I SWEAR that noone up there works legs, nor any other bodypart for that matter, with the intensity and focus I have. Noone else up there pushes themselves as much and as often as I do on legs, and I feel that it quite an accomplishment. Since I began supplementing with Beta Alanine in January - from Incarnate - my legs workout capacity increased dramatically. I was able to push myself harder, use much more volume, and I swear that the BA has had a great deal to do with my thigh-growth these past couple months. Since I began the IntraStack alongside my HIGH-volume workouts, I still experience awesome workout capacity .. I can't say enough about it at the moment !

    Weighed in @ 236.2lbs.

  14. Quote Originally Posted by Norwegian View Post
    I believe he mentioned your literature was off .. to be honest, i've never heard of the issue you're mentioning regarding ALA usage. And to be fair, with all the positive feedback on ALA (as well as na-r-ala, kr-ala, and r-ala), I'd be willing to draw the conclusion that it's a safe, efficient compound in which many people could benefit.

    .
    Thats it in a nutshell!!!! Thanks Norwegian for elaborating on my original post.
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2

  15. Quote Originally Posted by TripDog View Post
    Thats it in a nutshell!!!! Thanks Norwegian for elaborating on my original post.
    Lol, in a quick summation ...

  16. Research Results On Antioxidants

    There is a vast amount of research on the importance of antioxidants in health, and taken together shows the great importance of antioxidants on our health. The trouble is we aren't getting enough antioxidants to keep us healthy, and stopping us being afflicted by the common health problems of the 21'st century, most of which are preventable by healthy eating and exercise.

    However, many studies have failed to show the benefits of antioxidants, and this has produced a lot of confusion when these reports are blown out of proportion in the press. Most of the reasons for this failure can be put down to two points, that single antioxidants were studied in isolation, and that too low a dose was often used (see next section).

    We know that antioxidants are team players, and should be used together, and so the results of looking at, or supplementing with, a single product would be expected to be less than optimal.

    The famous experiment which showed that supplementing beta carotene to smokers increased their chance of death is a good example of this, as another part of the experiment showed a very significant reduction in death by using mixed antioxidants, but this isn't the part that people talk about. The probable explanation is that the smoking caused oxidation of the beta carotene, which did not have the other antioxidants to support it, and the breakdown products produced more harm than good. This shows that taking single antioxidants isn't the answer, and that we shouldn't smoke.
    http://www.mypharmacy.co.uk/alternat...suplements.htm

  17. Quote Originally Posted by Norwegian View Post
    Day 9:

    My thighs literally looked like trunks, and I felt real confident walking around with the biggest legs in the gym. I SWEAR that noone up there works legs, nor any other bodypart for that matter, with the intensity and focus I have. Noone else up there pushes themselves as much and as often as I do on legs, and I feel that it quite an accomplishment. Weighed in @ 236.2lbs.
    thats what separates the men from the boys.....

  18. Quote Originally Posted by Norwegian View Post
    So, come January 3rd, I'm down the sloped on snowboard for the first [and last] time of the season .. BAD fall, and I'm in the ER within the hour, and given news I REALLY did not want to hear .. A separation of the shoulder region
    A friend of mine hurt himself almost the same way, doing the same thing at the same time of the year. He had one of his shoulder ligaments replaced last March or April.

    Quote Originally Posted by Norwegian View Post
    It wasn't until early February I had my first back workout, and I swear, for every rep of pulldowns and rows, I was terrified I'd hear a popping or tearing sound of some sort, and destroy my shoulder again. I went light, obviously, lots of volume, and it worked out.
    Been there myself, for me it was my quad tendons. I feel for ya. Good luck

    As far as the R-ALA goes, I've been taking 400mg/day for years and really like it. Good stuff, except because it's so unstable, I'm suspicious of products that have this as a listed ingredient.
    Last edited by DBinMD; 03-12-2008 at 10:31 AM. Reason: ala

  19. Quote Originally Posted by DBinMD View Post
    A friend of mine hurt himself almost the same way, doing the same thing at the same time of the year. He had one of his shoulder ligaments replaced last March or April.

    Been there myself, for me it was my quad tendons. I feel for ya. Good luck

    As far as the R-ALA goes, I've been taking 400mg/day for years and really like it. Good stuff, except because it's so unstable, I'm suspicious of products that have this as a listed ingredient.
    Man, I feel lucky that I didn't hurt it as severely as your friend! With the DEAD-ON impact on to my shoulders, I was certain I had torn to shreds all my ligaments in the area, but it only proves that a trained body can take one helluva beating and remain intact ! My shoulder joint keeps popping from a couple exercises - mainly behind-neck pulldowns and the likes - but I try to avoid the exercises that cause it.



    Cardio #1 for the day:
    50 minutes on treadmill; 3-9 degree incline; 3-4.5 mph.

    -few things feel better than to start off the day with cardio !

  20. Quote Originally Posted by Norwegian View Post
    it only proves that a trained body can take one helluva beating and remain intact ! My shoulder joint keeps popping from a couple exercises - mainly behind-neck pulldowns and the likes - but I try to avoid the exercises that cause it.
    I agree that makes a big difference in either prevention or recovery. Unless the doc said otherwise, you'll be fine but it may take a lot of patience (and perserverence, but i know you already have that). In regards to training your shoulder area, I'd say, when in serious doubt, don't. People like all of us here are more likely to over do it than under do it. I've heard it said that behind the neck pull-downs are more stress on the shoulders most people really need, anyway.

    Good Luck

  21. Day 10: Upper body Depletion

    Wide-grip Hammer Pulldowns - 125 * 15, 135 * 15, 135 * 15, 135 * 15
    Seated Cable Rows - 160 * 15 reps * 4 sets
    Seated Side Laterals - 27.5 * 15, 30 * 15, 30 * 15, 30 * 15
    Dumbbell Shrugs - 125 * 20 reps * 4 sets
    Reverse Pec-dec Flyes - 150 * 15, 140 * 15, 130 * 15, 100 * 20
    Pec-dec Flyes - 150 * 20, 170 * 20, 190 * 20, 190 * 20
    Machine Press - 120 * 15, 130 * 15, 140 * 15, 150 * 15

    Concentration Curls - 22.5 * 20, 27.5 * 15, 27.5 * 15, 27.5 * 15
    Cable Curls - 100 * 15 reps * 4 sets
    Rope Pressdowns - 40 * 25, 50 * 20, 60 * 15, 60 * 15
    Machine Dips - 210 * 20 reps * 4 sets

    Incline Situps - 25, 25, 25 reps

    Cardio:
    40 minutes treadmill; 2-4 degree incline; 4-6 mph

    Weight - 235.8 lbs.

    IntraStack:

    Strength -> 4/5
    Stamina/Endurance -> 5/5
    Energy/Focus -> 5/5
    Pumps/Vascularity -> 5/5
    Recovery (in between sets) -> 5/5

    Notes:
    My workouts continue to impress me. I was sore as hell going in to the workout today to be honest, I've been doing LOTS of running on the treadmill lately, so my legs are aching, and I'm just overall DEPLETED, as I'm doing NO carbs. I wasn't really 'ready' for the workout, cus I'm just a little mentally and physically drained, but once I got a pump from the pulldowns, I got in the zone. I was very impressed with both my grip strength as well as trap/shrug strength on those dumbbell shrugs. 20 reps on every sets, with a good squeeze and one HELLUVA pump. Only 60 seconds in between sets, so my endurance was way up ! As usual, my arms get one disgusting pump, and they looked huge. I had veins running across all over, and a couple of buddy's were commenting on my improvements and current vascularity. I was looking pretty beastly working out, and I got a couple comments once I finished about how I look pissed off with my headphones on and just walking around in my own little world when working out.. haha, yeah, that IS how I do it ! I'm there for one reason only ..

    First ten minutes of cardio were painful. I was still real sore from earlier. I increased the incline, and kept walking at a 4-4.5mph pace, and those remaining 30 minutes became a breeze, although I sweated like a mutha . .

    Another great day at the gym, what more need I say ?!

  22. Day 11:

    Lower-body Depletion:

    30 minutes pre-workout: 3 caps IXL; 5 minutes pre-workout: 3 caps IXL

    50-60 seconds rest in between sets.

    Leg Press - 450 * 15, 540 * 15, 630 * 15, 720 * 15, 720 * 15
    Vertical Leg Press - 225 * 20 reps * 4 sets
    Dumbbell Still-leg Deadlifts - 70lbs/hand * 15, 75lbs/hand * 15, 80lbs/hand * 15 reps, 80lbs/hand * 15 reps
    Walking Dumbbell Lunges - 50lbs/hand * 10 lunges/leg * 4 lengths (totaling 40 lunges per leg)
    Standing One-legged Leg Curls - 50 * 12 reps * 3 sets
    Leg Extensions - 165 * 15 reps * 3 sets

    Machine Calf Raises - 180 * 20 reps * 4 sets
    Donkey Calf Raises - 240 * 20, 240 * 15, 240 * 15

    Cardio:
    10 minutes of Rowing; Level 8/10

    Weight - 235.2 lbs.

    IntraStack:

    Strength -> 5/5
    Stamina/Endurance -> 5/5
    Energy/Focus -> 5/5
    Pumps/Vascularity -> 5/5
    Recovery (in between sets) -> 5/5

    Notes: I got some disgusting-lookin legs, that's for sure. My thighs were jacked and had veins running across in every direction. I noticed that tons of people were looking at my legs today in particular, but they're also in partial shock of seeing someone bust legs as hard as I do, and as often as I do it, LOL. Starting off with leg presses, I impressed myself with finishing off with 720 * 15 reps for the last two sets. The burn was excruciating, but the IntraStack allowed me to pound em out one by one by one .. I LOVE the vertical leg presses, as few presses gives you the kinds of lactic acid burn that this one does. If you haven't tried high rep sets on these, you gotta give it a shot; the burn in your teardrops and hams is awesome! My grip strength as well as endurance surprised me on the dumbbell stiff-legs. I've never incorporated them before, and they're definitely a preference over the barbell stiff-legs as you can hold the dumbbells at a better angle that makes it more comfortable on the shoulders. The lunges hurt like always, but they're among my favorite exercises when I burn out on legs. All in all, a great workout. I only did 10 minutes of rowing as cardio, because I began my carb-load this evening, and I wanted to make sure to force-feed my quads while I still had an awesome pump. Lol.

  23. Lol get those carbs in!! Poor quads/hams are probably dying

    Personally I love some heavy SLDL partials, nothing hits my hams like them. You really train like a nut, I like it

    I'm really happy seems like the IntraStack has you headed in the right direction for the future, and this really seems to be an ideal stack for someone on such an intense depletion diet as yourself!

  24. Quote Originally Posted by DaveGabe24 View Post
    Lol get those carbs in!! Poor quads/hams are probably dying

    Personally I love some heavy SLDL partials, nothing hits my hams like them. You really train like a nut, I like it

    I'm really happy seems like the IntraStack has you headed in the right direction for the future, and this really seems to be an ideal stack for someone on such an intense depletion diet as yourself!
    Haha, definitely ! I gotta be honest, just getting out of the couch and then start walking huuurts. My legs are aching from top to bottom by every step I take, but only once I go walking with my dog several times per day do my legs loosen up a little bit. It's a good feeling to be sore and tired like this, because I know that i busted my ass hard enough to get one step closer to where I want to get.

    I carbed up last night; 800 grams/total in 7 hours. Instead of keeping munching all day, I will go moderate on the carbs, because I'm feeling a little bloated, and I HATE walking or laying around with that feeling. I will be going out of town for a day or two, but I will update when I workout.

    For now, today is supposed to be a day off, but I'm probably gonna opt for about 45-50 minutes of cardio plus some ab work later.

  25. Day 11: Chest, Biceps, Triceps, Traps, Abs @ 2PM

    - I was out of town this morning, still, so I decided to work out with an old buddy of mine, and skip the full body workout. I want to bring my chest up to begin with, and arms are always fun to blast..

    Pre-workout: 6 IntraXCell, 1 sample packet Vasocharge.

    Wide-grip Hammer Press - 2 plates/side * 20, 3 plates/side * 20, 4 plates/side * 14, 4.5 plates/side * 6 (+2 forced), 5 plates/side * 5 (+2 forced) -> DROP 4 plates/side * 8, 3 plates/side * 6, 2 plates/side * 10
    Incline Dumbbell Press - 70 * 15, 105 * 8, 95 * 8, 90 * 7
    Pec-dec Flyes - 150 * 20, 180 * 20, 200 * 18
    superset with
    Machine Bench Press - 100 * 15, 100 * 12, 100 * 12

    Machine Curls - 60 * 20, 80 * 15, 90 * 12, 90 * 10, 90 * 10
    Machine Dips - 110 * 14, 100 * 15, 100 * 15
    Rope Pressdowns - 80 * 20, 100 * 20, 120 * 20
    Free-weight Machine Preacher Curls - 60 * 15, 60 * 15, 60 * 15
    Hammer Curls - 40 * 15, 40 * 15
    One-arm Overhead DB Extensions - 30 * 20, 30 * 20 reps

    Dumbbell Shrugs - 130 * 15, 130 * 15

    Abs:
    Sequential routine combining Jack Knives/Bicycle Crunches/Crunches -> High rep, high intensity

    IntraStack:

    Strength -> 5/5
    Stamina/Endurance -> 5/5
    Energy/Focus -> 5/5
    Pumps/Vascularity -> 5/5
    Recovery (in between sets) -> 5/5

    Notes:
    I've taken Vasocharge before, and it's been a LOONG time since I previously took a pre-workout drink on a continuous basis, so it definitely gave me an additional boost, alongside almost 2 more grams of BA. I got a pump after just one warm up set on the wide grip hammer presses. I don't have this machine at my gym in CS, so I took advantage of it, and slabbed on some sick poundage ! My workout buddy used to manhandle every chest exercise before when I worked out with him a couple years back, but I was kicking ass and taking names. He couldn't keep up with my reps and definitely not my strength! I don't know WHERE the strength came from, but it was SICK ! It was a 24 hr Fitness in the Galleria district in Houston, so it was packed, and I noticed glares from tons of them. Had this little gym hottie who actually came up to me when I was about to do one of my heavier sets of these hammer presses - PERFECT TIMING - and asked what I was drinking, cus THAT colored workout drink she'd never seen before ! HAHA. I repped AEN, obviously .. I knew I wouldn't be TOO strong on the incline dumbbell presses doing them second in a real heavy workout, but I was still impressed with my first set of 105 for 8 solid reps. Deep reps and a helluva squueze on top, and I got a massive pump, and my chest was popping out of my shirt. Had one huge ENGORGED vein running down both bicep as well, so I was looking JACKED! I'm a fan of high intensity super setting for arms, cus it always blows up my arms faster than doing then one by one .. And I happen to be a big fan of appearing 'my biggest,' especially at a new gym packed with people! Got a great pump from those HEAVY dumbbell shrugs, and topped off my workout with some painful high intensity ab-work, which I will continue to incorporate in my program, cus it's the kind of ab-work I like. An a random story.. this random guy walked past me at the gym and said, 'congrats on those arms, man!' haha .. A great workout and I had impressed my old friend like he'd never thought possible ! LOL



    7 PM: Cardio - 50 minutes of some intense running on the treadmill.
    Minute 1-35: 6.0mph/1 degree incline
    Min 36-40: 7.0mph/1 degree incline
    Min 41-45: gradually slow down to 5.0mph
    Min 46-50: gradually slow down to 3.0mph

    - I wore a XXXL hoodie and it was DRENCHED by the time I got off that treadmill. My endurance was great; I was sweating like a waterfall, and I was going fast ! It was one helluva cardio session, that's for sure !
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