Inarius/Metroba/Orby Workout Log

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    Inarius/Metroba/Orby Workout Log


    Followers are welcome but this a log for a couple of buddies to chat in and post up their numbers/pics, talk about supps, give advice and just shoot the sh1t. This is a not a supplement log. Though, we will be discussing supplements in here. This is just us hangn out in here.

    Let the party begin!
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    Comp is Saturday. So Ill post up the pics in here as well as the comp thread.

    Workin Shoulders/back/core and doin some light cardio tomorrow. Will be doing higher rep to get a sweet pump on for the pics!

    Current supps Im on:
    Anadraulic State - for about another 2 weeks (we'll see). I'm at 1.75-2 scoops/day on workout days and 1 scoop on non-workout days. I'm on the second bottle and may or may not finish the bottle. Havent decided yet. I started Hemodraulix up again for yesterday's workout and should start seeing some major pump action within the week. Just ran out of BA like a week ago and have some waiting at my doorstep for me. Other goodies I use:
    - Relora (1000mg/day)
    - Xtend 2-3 scoops intra workout
    So as of today I will be introducing:
    - Adam muti v
    - BA back in - only on workout days
    - Slin
    - Coconut oil

    Just started 1-c back up last night. Will be dosing this at 2g only pre bed.


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    Supps:
    Animal Pak
    Hemodraulix
    Animal Flex
    Supercissus
    Taurine
    L-Arginine
    B-12
    BA
    RPM
    SFW and GFH
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    Hows the cissus treatn ya?

    You said you are done with Sheiko right? What will your next training session look like?
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    About me:
    Height: 6'2
    Weight: 209
    Bodyfat %: 15.5 (average)
    Resting Heart Rate: 64 BPM (above average)
    VO2Max: 32 (well below average)
    1 Minute Situp Test: 46 (above average)
    1 Minute Pushup Test: 37 (above average)
    Leg Strength: 37 (below average)
    Sit and Reach: 14inches (below average)
    Blood pressure: 116/78 (above average)
    Bench 225
    Squat 365
    Deadlift 425
    Total: 1015

    Workout:
    Monday
    Squat - Work up to 3x3
    Step ups/Lunges - 4 sets 8-10 reps
    Leg Curls - 4 sets 6-10 reps
    Leg Extension - 4 sets 6-10 reps
    Leg Press

    Tuesday
    Bench - Work up to 3 x 3
    Dumbell Press or Fly - 4 sets 6-10 reps
    Some kind of Row - 4 sets 10-15 reps
    Delt Flies - 3 sets 10-15 reps
    Abs

    Wednesday - off

    Thursday
    Deadlift - work up to 3x3
    SDL - 4 sets 6-8 reps
    Biceps
    Abs

    Friday
    Bench - 4 sets (15,12,8,6 rep scheme)
    Triceps
    Lat Pulldowns - 4 sets 8-12 reps
    Shoulder Press - 4 sets 10-15 reps
    Shrugs - 4 sets 6-8 reps
    SFW and GFH
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    Quote Originally Posted by metroba View Post
    Hows the cissus treatn ya?

    You said you are done with Sheiko right? What will your next training session look like?
    Im taking today and the weekend off to recover from maxing out and Ill jump into the above training schedule on monday.
    SFW and GFH
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    Looks good bro. Im very glad to see some higher reps in there! Time to build! For biceps Id do at least 2 exercises. Bis is one of your weak spots so lets bring them bad boys out.

    Things I am focusing on now:
    - Chest symmetry
    - Ab mass
    - Back width
    - Leg cuts
    - bring out serratus more
    - bring out rear delts more
    - Squat strength later on

    Forgot to mention I am also takign a liquid sublingual b vitamin 2-3x/day
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    Tyler, Id thow in rear delt flys or reverse pec dec once a week too
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    I want to focus on:
    Arm size
    Chest Size
    Back Width
    Abs
    SFW and GFH
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    Also, get orbs ass in here!
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    Quote Originally Posted by Inarius View Post
    I want to focus on:
    Arm size
    Chest Size
    Back Width
    Abs
    You might want to consider dedicating a day to arms or just do more arm exercises..I think 3 exercises would be perfect for you..but you could prob get away with 2 (per bicep/tricep)
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    Quote Originally Posted by metroba View Post
    Also, get orbs ass in here!
    He is out of town until Sunday but Ill be sure he gets in on this.
    Quote Originally Posted by metroba View Post
    You might want to consider dedicating a day to arms or just do more arm exercises..I think 3 exercises would be perfect for you..but you could prob get away with 2 (per bicep/tricep)
    Bicep routine:
    2-3 sets of 21's
    3 sets of DB Preacher Curls
    3 sets of Rope curls/cable curls

    Tricep routine:
    3 sets of Overhead extension
    3-4 sets of Tricep rope pushdowns
    3-4 sets of Handle pulldowns SS with handle pushdowns
    SFW and GFH
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    Looks good man. Id alternate overhead ext. with db and ez bar and every now and then throw in some kickbacks and skullcrushers.
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    K I did things differently than planned. I figured since tomorrow is the online competition, Id do a full body dealy and get the place pumped up.

    Pre w/o supps:
    8 drops sub b vitamins
    1.75 scoops AS
    6 caps Hemo
    1 cap Relora

    Intra w/o supps:
    3 scoops Xtend
    4g BA

    The w/o: (fasted)
    1. Wide iso press - 140x25, 110x25
    2. P/L preacher curls - 65x25, 45x25
    3. Hanging Leg/hip raises - 20, 18
    4. Seated calf raises - 90x25, 115x25 (first set slow and controlled, second was explosive)
    5. Knees on floor bentover calbe x overs - 3x10- immediately switch to 4x25, 5x25
    6. Leg ext. - 90x20, 110x20
    7. Ez bar pushdowns - 50x25, 40x25
    8. Standing one arm lateral raises - 15x25, 20x20
    9. Leg curls - 90x25
    10. Rear lateral raises - 15x25
    11. Db side bends - 45x25
    12. Pulldowns wide hammer grip - 90x20
    Hammer grip cg chins - 20

    So what I did hear was a Giant superset. I did 1 set per exercise, then immediately moved onto the next exercise. I started to feel sick and exhausted by the time the first blast was done but I kept going until I got to Lateral raises and then felt some vomit making its way up my throat. So I fast paced my way outa the building and blew chunks outside the building. I musta thrown up like a gallon of water! It was rediculous! It was funny tho this retarded guy came up to me was like "Are you okay?!" I reply "yeah yeahh I just pushed myself really hard in there and drank more water than my stomach could handle" He goes "you guys think you are invisible!" (pffft hahaha) "or wait is it invincible?" Im like "yeah you mean invincible haha" and he laughs at himself. He chats with me a little while longer while I cool down and get in my car to drive home.

    Immediately post w/o -
    2 caps Slin

    30 mins later-
    3 caps Adam (which has 50g ALA in it ;D)
    grits (200 cals/42g carbs/3g fat/2g protein)
    Proto whey shake (130 cals/5 carbs/4g fat/20g protein)
    added in some Coconut oil I melted in the microve (8g or so of fat)

    Twas a good meal! I waited about 20 mins after taking slin to eat. I didnt feel hypo at all, which meannss Im taking 3 caps next meal bwahahah! I took some pics immediately post w/o to compare with some post slin intake shots. We shall see ...Im waiting another 10 mins or so and Ill post up the before and afters.
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    Post slin shots
    Attached Images Attached Images   
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    nice dude your chest is comin out big time
    SFW and GFH
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    Just took the post slin shot and the only diff i see is Im bloated haha...this stuff I can see will do wonders over time tho. ALA is good stuff
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    Looks like swole went down

    Thanks tho brogie
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    NOTE: I have crazy doms in my traps and lats and my calves. These are from Wednesday and thursday. I definitely worked myself pretty hard these days. I can't wait to start the new program tomorrow.
    SFW and GFH
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    thata boi!
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    I also, took 8 caps total Slin last night with no issues. Gonna pig out on super bowl party today. With some help of slin! Will be eating gluten so some damage will be done only 4 days of pain tho.
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    Quote Originally Posted by metroba View Post
    I also, took 8 caps total Slin last night with no issues. Gonna pig out on super bowl party today. With some help of slin! Will be eating gluten so some damage will be done only 4 days of pain tho.
    nice man. Im gonna be digging into to some pizza and wings tonight!
    SFW and GFH
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    hey guys -- sorry i'm late. been outta town up in syracuse with the girl of my dreams! i mean literally of my dreams. met -- awesome progress pics buddy. glad to see everythings treatin you pretty well. TK - man i'm stoked for this new workout, plus a few new supps here and there.
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    so a little about myself for a reference point:

    Height: 5'10''
    Weight: 142lbs, goal: 148lbs solid
    Age: 19yrs

    Max Bench: 215lbs
    Max Squat: 315lbs
    Max Deadlift: 325lbs
    Total: 855lbs, Goal 885+lbs

    Supps:
    Hemodraulix
    Fish Oil
    Adam (multi vit)
    Somnidren GH
    Anabolic Pump
    Xtend
    NeoVar
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    so tomorrow i'll be doing the same fitness test that TK did last week. it'll measure body fat, flexibility, leg strength, cardio fitness. i'll post those results here for good measure.
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    Total sausage fest in here. What the phuck?!













    I'll be in my bunk.
    "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!
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    haha glad to have you bob
    SFW and GFH
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    lovely ladies
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    ugh lol last time I bring my girl onto this website with me
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    Quote Originally Posted by metroba View Post
    ugh lol last time I bring my girl onto this website with me
    lol.
    SFW and GFH
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    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....
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    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
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    to hell with you and your low body fat
    SFW and GFH
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    WTH! 6.6 is not above average!
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    Hittn up some Chest/back/core tonight! Excited chest/back sessions always go well!
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    legs tonight mofos
    SFW and GFH
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    Quote Originally Posted by metroba View Post
    WTH! 6.6 is not above average!
    what is 6.6?
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    your bf
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    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
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    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
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