Inarius/Metroba/Orby Workout Log

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  1. werrrd
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  2. Where's that leg update Inarius?

    May I Make a Motion for More Motivational Metal Music? -TURBO ALLITERATION!!!
    Pantera - Suicide Note Part II
    YouTube - Pantera - Suicide Note Pt 2
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  3. Squat
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    315 - 3 sets of 3

    DB Step ups
    Holding DB at Chest
    45lbs x 10 (2 sets)
    holding a 45lb in each hand
    45lbs x 8 (2 sets)

    Leg Extensions
    4 sets of 10 reps

    Leg curls
    4 sets of 8 reps

    Calf raises
    3 sets of 8 reps
    SFW and GFH
    •   
       


  4. my lifts:
    Squat
    135 x 8
    185 x 5
    225 x 3
    255 x 2
    255 x 1
    235 x 2
    235 x 1

    DB Step ups
    Holding DB at Chest
    45lbs x 10
    50lbs x 10
    55lbs x 10
    holding a 45lb in each hand
    45lbs x 8

    Leg Extensions
    4 sets of 10 reps

    Leg curls
    4 sets of 8 reps

    Calf raises
    3 sets of 8 reps

  5. hey met -- i've just started taking relora. how long did it take you to notice its effects?

  6. Nice workouts guys! Those legs are blow the phuck up!

    Orb - what dose are you taking? And why are you taking Relora?
    Body Performance Solutions
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  7. Yesterday's workout - Chest/back/core

    1. Low incline db press - 50x8, 60x8, 70x5
    2. Decline db flys - my left pec has less mass than my right so I am doing only the left side on this until the last set - 35x8, 40x8, 45x8, 50x8, (both arms) 55x7
    3. Wide grip rack deads - ended on 325 for 5
    4. Wide grip hammer pullups - 8, 9, 8, 7
    5. Wide iso press - ended on 250x6
    6. Db pullovers - mad doms in upper chest from this! - ended on 75x6
    7. Decline iso (left side only) press - was very fatigued at this point and only got out 230 for 7
    8. Underhand iso pulldowns - (just plates #) ended on 210 for 6
    9. Bridges/side bridges
    10. Db shrugs - ended on 110 for 16

    The order I have hear isnt the order I worked out in. These were just all the exercises. I did quite a bit of supersetting back with chest. I love eeet!! Madd pump for the rest of the night! The slin is keeping me pumped throught the night and Im having some insane nutrient repartioning going on here! Abs are looking cleaner but Im swole just about everywhere else!

    Legs/arms/abs on Wednesday!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  8. Quote Originally Posted by metroba View Post
    Nice workouts guys! Those legs are blow the phuck up!

    Orb - what dose are you taking? And why are you taking Relora?
    thanks man. i just started so i'm taking 2 caps a day. i'm tryin' to see if it'll work to reduce some stress that i'm having so i can sleep better, as well as eat a bit more.

    Quote Originally Posted by metroba View Post
    Yesterday's workout - Chest/back/core



    1. Low incline db press - 50x8, 60x8, 70x5
    2. Decline db flys - my left pec has less mass than my right so I am doing only the left side on this until the last set - 35x8, 40x8, 45x8, 50x8, (both arms) 55x7
    3. Wide grip rack deads - ended on 325 for 5
    4. Wide grip hammer pullups - 8, 9, 8, 7
    5. Wide iso press - ended on 250x6
    6. Db pullovers - mad doms in upper chest from this! - ended on 75x6
    7. Decline iso (left side only) press - was very fatigued at this point and only got out 230 for 7
    8. Underhand iso pulldowns - (just plates #) ended on 210 for 6
    9. Bridges/side bridges
    10. Db shrugs - ended on 110 for 16

    The order I have hear isnt the order I worked out in. These were just all the exercises. I did quite a bit of supersetting back with chest. I love eeet!! Madd pump for the rest of the night! The slin is keeping me pumped throught the night and Im having some insane nutrient repartioning going on here! Abs are looking cleaner but Im swole just about everywhere else!

    Legs/arms/abs on Wednesday!
    dude killer WO man. i'd say throw some mat ab exercises in there too.

  9. Quote Originally Posted by orbitron3000 View Post
    thanks man. i just started so i'm taking 2 caps a day. i'm tryin' to see if it'll work to reduce some stress that i'm having so i can sleep better, as well as eat a bit more.



    dude killer WO man. i'd say throw some mat ab exercises in there too.
    Id say 2 caps a day is best for you to stay at. It will get rid of some tummy fat, which you have none of . But yes, the stress reduction is awesome. That should take a couple days before you notice it. For appetite, it will actually control your cravings, which I think you dont need to worry about. So thats why I suggest keeping it at 2 caps. Its more sugary cravings it will be controlling tho. So the good thing is - clean bulk!!

    My ab training is different every other day. I do core one day, HEAVY abs one day, Swiss ball crunches and leg/hip raises another then repeat. What are mat ab exercises?
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  10. Quote Originally Posted by metroba View Post
    Id say 2 caps a day is best for you to stay at. It will get rid of some tummy fat, which you have none of . But yes, the stress reduction is awesome. That should take a couple days before you notice it. For appetite, it will actually control your cravings, which I think you dont need to worry about. So thats why I suggest keeping it at 2 caps. Its more sugary cravings it will be controlling tho. So the good thing is - clean bulk!!

    My ab training is different every other day. I do core one day, HEAVY abs one day, Swiss ball crunches and leg/hip raises another then repeat. What are mat ab exercises?
    thanks for the info about relora.

    for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.

  11. Quote Originally Posted by orbitron3000 View Post
    thanks for the info about relora.

    for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.
    werd all good exercises mah man
    Body Performance Solutions
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  12. Proposed arm day for Tyler:

    French curls 8-12 reps/3-4 sets (alternate seated and standing)
    Highest incline alternating/supinating db curls (same reps/sets as above)
    Skullcrushers (alternate ez bar and dbs) (same reps/sets)
    Ez bar or bb curls (same reps/sets)
    EZ bar or flat bar pushdowns (same reps/sets)
    Cable curls or bentover concentration curls

    Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ....lets get those arms to grow G!
    Body Performance Solutions
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  13. Quote Originally Posted by metroba View Post
    Proposed arm day for Tyler:

    French curls 8-12 reps/3-4 sets (alternate seated and standing)
    Highest incline alternating/supinating db curls (same reps/sets as above)
    Skullcrushers (alternate ez bar and dbs) (same reps/sets)
    Ez bar or bb curls (same reps/sets)
    EZ bar or flat bar pushdowns (same reps/sets)
    Cable curls or bentover concentration curls

    Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ....lets get those arms to grow G!
    really kinda diggin this workout. looks as if it'll absolutely destroy your arms one question though -- what's the difference between french curls and skullcrushers? i've looked on g00gle and most places say that they're interchangeable with each other.

  14. French curls - (at least this is what Ive always called em)
    YouTube - Matt Doing 110lb 2 Hand Overhead Extension
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  15. cool man. i've always heard those as DB tricep extensions

  16. Ill try and remember to call em Overhead ext. from now on. French curls appear to be something besides what I learned them to be.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  17. Quote Originally Posted by metroba View Post
    French curls - (at least this is what Ive always called em)
    http://www.youtube.com/watch?v=PyDZyynFIbc
    Those aren't French Curls

    French Curls are the same Skull Crushers.

    YouTube - flat skull crusher
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  18. Chest, back, shoulders, abs.... what more could you ask for?

    BB Bench
    135 x 15
    165 x 5
    155 x 8
    165 x 8

    BB Bent over rows
    95 x 15
    115 x 15
    135 x 12
    135 x 10

    rev pec deck
    3 sets 12-15 reps

    incline db presses
    45 x 15
    55 x 10
    60 x 8
    60 x 8

    Flat DB Flies
    30 x 15
    35 x 8
    35 x 8

    Situps
    50
    25
    25
    SFW and GFH

  19. chest/back/core


    BB Bench
    135 x 15
    165 x 5
    155 x 14
    165 x 8

    BB Bent over rows
    95 x 15
    115 x 12
    135 x 10
    135 x 10

    rev pec deck
    3 sets 12-15 reps

    incline db presses
    40 x 15
    50 x 10
    55 x 10
    60 x 7

    Flat DB Flies
    20 x 10
    25 x 10
    25 x 10

    Situps
    50
    25
    25

    gettin out of the sheiko mindset is a little strange, but i am definitely feelin sore the day after.

  20. Nice workout guys! Almost Tlyer...almost
    Body Performance Solutions
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  21. Off to hit legs/arms!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  22. Decided to make today my last day with AS. Took 1 scoop with 1 cap RPM 45 mins pre w/o. 30 mins later took 6 caps Hemo, which Im runnin out of . Will dosing Cre 02 in place from here on out. Had a great workout! Did legs/arms/abs.

    Intra w/o:
    2 scoops xtend, 6g BA (tingles were intense!!)
    I also did this session fasted.

    The w/o:
    Step ups on a flat bench with ez bar on back - (each leg) 50x8, 70x8, switched up to straight bar 90x8, will do dbs next time
    BB hack squats - still workin on getting form down and mind/muscle connection 135x8, 135x8, 135x7 Could really feel the burn in quads!
    Lying ez bar close grip press - 40x8, 60x8, 80x8, 90x8,100x8 will adjust weights next time
    superset w/ Standing alt/sup db curls - 30x8, 55x7, 50x9, 45x9 will be switching back to pyramid sets next time. I am also no longer doing rest/pause. At least Im taking a break on this. My cns needs the rest.
    Seated overhead ext. (not french curls ) - 50x10, 55x8, 60x12 (wasnt paying attention), 65x6 - dropped weight on this to focus more on mind/muscle connection and do slow repetitions
    superset w/ hanging leg/hip raises - 14, 12, 12, 10
    Ez bar preacher curls - 60x8, 70x8, 80x8 - wrist is still healing
    superset w/Medium decline db situps - 80x10, 90x10, 100x10
    Ez bar pushdowns - 8x8, 7x8 didnt realize it was on 7 some ******* moved it and immediately switched to the 9th notch and did 8, 10x8, 11x8, 12x8 will adjust weights next time
    superset w/ bentover db concentration curls - 20x8, 30x8, 35x8, 40x8

    Man was I spent! Taking some slin and carbin up!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  23. nice man. you were right about switchin up the rep scheme. I have doms like crazy right now.
    SFW and GFH

  24. Glad you liked it man! Give it more time and you will see some nasty results man!

    Youre still on Hemo right? You take your BA today?
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  25. Quote Originally Posted by metroba View Post
    Glad you liked it man! Give it more time and you will see some nasty results man!

    Youre still on Hemo right? You take your BA today?
    yeah im still on hemo. I cant stand the BA tingles if im not doing something so Ill be taking 2 tabs with dinner and hoping that the food absorbs the tingles.
    Im buying me some uni-liver tonight too. Looks like great stuff.
    SFW and GFH

  26. Why the uni-liver? Bro if you are getting tingles then just split it up and take 1 tab at a time. 1 tab with breakfast, 1 with lunch, your hemo has ba in it so your good pre w/o, then take 1 cap with post w/o meal. I know you gotta pay attention to it a lot but believe me man! It is worth it!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  27. Quote Originally Posted by metroba View Post
    Why the uni-liver? Bro if you are getting tingles then just split it up and take 1 tab at a time. 1 tab with breakfast, 1 with lunch, your hemo has ba in it so your good pre w/o, then take 1 cap with post w/o meal. I know you gotta pay attention to it a lot but believe me man! It is worth it!
    yeah man the only problem is 1 tab kills me. I need a big meal not to get the tingles.
    SFW and GFH

  28. uni-liver for some extra vitamins and minerals to round out my stack. Cheap as hell too.
    SFW and GFH

  29. Maybe take all the ba out of the tabs and take 1g at a time or even .75g. Just work your way up.
    Body Performance Solutions
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  30. Quote Originally Posted by metroba View Post
    Maybe take all the ba out of the tabs and take 1g at a time or even .75g. Just work your way up.
    I wish but they are tabs not caps.... so they are like pressed BA... knaw mean?
    SFW and GFH

  31. crush it up maybe?
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  32. Quote Originally Posted by metroba View Post
    crush it up maybe?
    yeah then ill snort it.
    SFW and GFH

  33. Quote Originally Posted by Inarius View Post
    yeah then ill snort it.
    hahahahahahahhahaa

  34. hahah nice!
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  35. my brain tingles
    SFW and GFH

  36. So this is where you been at Met. Lol. Again the definition is your back in the competition pics has definitely improved since the last time I seen you. Real good stuff there.

  37. SFW and GFH

  38. yesterday was deadlifts, upper back and arms

    deadlifts:
    185 x 8
    235 x 5
    285 x 3
    245 x 3
    245 x 3
    165 x 8

    Lat pulldowns SS Cable Row
    90 x 8 | 90 x 8
    105 x 8 | 105 x 8
    90 x 15 | 90 x 15
    90 x 15 | 90 x 12

    DB Curls
    25 x 8 (each arm, 5 sets)

    21's
    65 x 21 (7 lower curls, 7 upper, 7 full)

    EZ Bar Curls
    75 x 6 (3 fulls, then 3 just focusing on the negative)

  39. so my deadlift form is all f'ed for some reason. I can't keep my chest out or lean back far enough not to curve my back.... Im going to start doing sumo pulls instead. I think this will be easier to do because of my disproportionate body. The meet in april is back on and after a month of hypertrophy workouts, im going to start training for that again.
    SFW and GFH

  40. so i have spent most of last night and today reading about deadlifting. I am going to try some light deadlifts again tonight. Last night I stopped short in my routine because of my flawed form. I think I was starting from too low of a point and not getting any leg leverage. I need to start with my hips higher, chest forward and head up. Tonight will be chest, shoulders, abs, and deadlifts take 2.
    SFW and GFH
  

  
 

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