Inarius/Metroba/Orby Workout Log

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  1. Quote Originally Posted by metroba View Post
    ugh lol last time I bring my girl onto this website with me
    hahahahahahaha

    and TK was worried about pullin' up my log every time i post progress pics....


  2. So here are the results of my fitness test this morning.

    My height, weight, bodyfat, BMI were recorded, as well as a simple bike test to calculate my VO2 Max. Also, max reps for pushups and situps in a minute, a strange leg strength test, as well as hamstring flexibility test.

    "Official Height and Weight"
    Height: 5'9''
    Weight: 138 lbs
    Age: 19

    Percent Bodyfat: 6.6, "Well above average"
    Lean weight: 128.892lbs
    Fat weight: 9.108lbs

    Resting heart rate: 78 BPM, "Below Average" (lower RHR is better)

    VO2 Max: 33.2 mkm, "Well below average"

    1 Minute Situps: 42 reps, "Above Average"

    1 Minute Pushups: 57 reps, "Well above Average"

    Static Leg Strength: 143Kg, "Below average" (idk what the 143Kg means, but that's what it reads)

    Sit-Reach Hip Flexion: 18.5 Inches, "Above average"

    Blood Pressure: 106/80, resting heart rate
    •   
       


  3. to hell with you and your low body fat
    SFW and GFH

  4. WTH! 6.6 is not above average!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  5. Hittn up some Chest/back/core tonight! Excited chest/back sessions always go well!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  6. legs tonight mofos
    SFW and GFH

  7. Quote Originally Posted by metroba View Post
    WTH! 6.6 is not above average!
    what is 6.6?

  8. your bf
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  9. your bf.... well above average in this case means its a good thing not a bad thing. I think ur confused Met.
    SFW and GFH

  10. Quote Originally Posted by Inarius View Post
    your bf.... well above average in this case means its a good thing not a bad thing. I think ur confused Met.
    yea, i believe the scale is reversed, so lower is better
    •   
       


  11. werrrd
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  12. 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!

  13. 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

  14. 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

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

  16. 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
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  17. 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/
    Facebook: @Body Performance Solutions

  18. 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.

  19. 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/
    Facebook: @Body Performance Solutions

  20. 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.

  21. 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
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  22. 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
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  23. 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.

  24. French curls - (at least this is what Ive always called em)
    YouTube - Matt Doing 110lb 2 Hand Overhead Extension
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  25. cool man. i've always heard those as DB tricep extensions

  26. 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/
    Facebook: @Body Performance Solutions

  27. 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!

  28. 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

  29. 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.

  30. Nice workout guys! Almost Tlyer...almost
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  

  
 

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