Toro's quest for Strength and Shred

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  1. Nice logm. Keep it up


  2. Quote Originally Posted by bird901 View Post
    Nice logm. Keep it up
    Thanks man! I plan on it.

    -----------------------

    TUESDAY 05/31/11

    LOWER SPLIT

    BARBELL CURLS
    115-7,3,1-11 rp
    Good negatives plus long static at end
    Used some body English 3rd rep 2nd set

    PINWHEEL CURLS
    65-17 straight set

    **DC stretches for biceps**

    DC CALF PRESSES
    +290-12
    15 sec holds
    I did these on the leg press. I hate these, going to use standing calf raises from now on out on these days.

    GLUTE HAM RAISES
    BW-10,4,2-16
    Rofl blew my old PR out the water, and TBH I definitely did not give this my 100% (more like 80%, trying to save some for the leg press)

    SCOTT SQUATS
    2*Plates-10

    LEG PRESS (weight minus sled)
    810-8
    630-20
    Really don't like this leg press machine, it's so weirdly angled and positioned that you sacrifice range of motion at the top, and it hits the glutes too hard and not sufficiently hard on the quads.

    **DC stretches for quads, hams**

    ROPE AB CURLS
    160-14,14,15,10

    LEG RAISES
    20,20,20
    •   
       


  3. Quote Originally Posted by SweetLou321 View Post
    Id personally hate to Deadlift, day off, then squat. I prefer rows for the purpose your using the deadlift, they tend to save the lower back lil more to for heavy squat/leg work. Nothing tears my back up like kroc rows. But if your doing a program, then do it as written, it was made that way for a reason lol.
    Word. Believe me, I know what you mean. But I used to also train deads on the same day as squats, so I'm kind of used to it. The hardest part is having my hamstrings be somewhat fried almost numb which can complicate my form on the deadlift.

  4. THURSDAY 06/02/11

    UPPER SPLIT

    FLAT BENCH
    225-7,3,1-11 rp
    Nice negatives plus static at end
    Form us deteriorating, too much delt activation

    **Dc stretches for chest**

    STANDING BB PRESS
    105-9,3,2-14 rp
    Fat negatives plus long static at end

    **DC stretches for delts**

    SMITH JM PRESS 22lb
    122-11,4,3-18 rp
    Fat negatives plus short static at end

    **DC stretches for triceps**

    BENT OVER ROWS
    295-7
    245-12
    Controlled reps, perfect/ideal form on 245.
    Lmao **** this was kinda easy shoulda tried harder

    NARROW TBAR (weight on bar)
    180-6,3,2-11
    negatives

    **DC stretches for back**

    Real solid workout, no complaints other than my flat bench. My triceps feel like they're still wanting to explode as I write this 4 hours after my workout, and my inner back feels like it is being torn up. Very cool

  5. SATURDAY 06/04/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    45-11,5,3-19 rp
    Fat negs plus long static at end
    Lol....

    REVERSE GRIP CABLE CURLS
    110-13

    **DC stretch for biceps**
    this stretch didn't hit biceps well...

    DC SEATED CALF RAISES
    270-12
    15 sec holds and negatives
    WOW this was awesome. And so basically further out pad is towards my knee less it hurts

    LEG EXTENSIONS
    160-10,10,10

    SEATED LEG CURLS
    110-10,10,10

    SCOTT SQUATS
    132-3+2(hack squat other 2 up)
    102-20
    Lol idk why I didn't go up on 132 oh well widow went up

    ROMANIAN DEADLIFTS
    325-11
    Really ****ing hate these, stopping them. I feel it in my hankies but it sucks

    WEIRD LEG PRESS
    270-11
    4-5 sec negatives, real wide stance
    These felt much better

    **DC stretches for hams and quads**

    DECLINE AB RIPPER
    6,6,6

    I can't wait to be out of this gym ... next week, my old one opens back up! Woot! Today I had a really hard time finding a good ham workout. Romanian DLs were working actually really well until ... they weren't. So I went and tried to do this weird leg press thing that was actually really kind of cool but hard to operate. Anyways, whatever. My legs looked really sweet afterwards, so I guess that's what matters (even though they didn't feel like noodles, which is kind of bad).
    •   
       


  6. MONDAY 05/23/11

    UPPER SPLIT

    INCLINE BENCH
    195-6,3,1-10 rp
    Great negatives plus static at end
    **DC stretch for chest on incline (NEW)**

    WIDE UPRIGHT ROWS
    105-11,6,4-21 rp
    negatives

    **DC stretch for delts**
    did some warmup dips before delt stretch by mistake and felt pain in shoulder, hope it goes away before my real set

    DIPS
    55-8,3,1
    Goods negatives plus static at end

    CHINUPS
    70-5,2,1-8 rp ;(
    Great negatives plus static at end
    Almost +2 but not high enough on 2 reps

    RACK PULLS BELOW KNEE
    545-3
    515-6
    Abs gave out both times

    HANGING AB RIPPER
    10,10,7

    LEG RAISES
    20,20,20

    Well, I've been crapping myself dead all weekend long, including today. I guess it's the heavy dose antibiotics and the bacteria finally losing the battle. Anyways, I had a real good workout today with the exception of back work. Midway through my dips I started feeling really nauseous and could feel my abdominal wall cramping a bit. My chinups were almost a PR but missed 2 reps, damn. And the rack pulls ... abominable. My friend noted I was seriously curving during the sets. And I felt my abs giving out pretty fast. Don't know if it was that, or if something else was wrong with my setup, or what. Could be the case as I havent done any rear delt or or upper/inner back work for a while like face pulls/good mornings/etc. I'll hopefully do those Wed.

  7. WEDNESDAY 06/08/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    45-9,3,2-14 rp
    Negatives plus long static at end

    HAMMER CURLS
    60-15

    **DC stretches for biceps**

    DC CALF RAISES
    300-12
    I lied last time, set was rest paused twice. This time straight

    LEG EXTENSIONS
    160-10,10,10

    LEG CURLS
    110-10,10,10

    BOX SQUATS
    335-3
    245-7 <--- couldnt go more, body wasn't feeling it

    Did some close stance, very low standing leg presses for 20 reps.

    **DC stretches for hams, and quads*


    STANDING ROPE AB CURL
    160-12,12,12

    LEG RAISES
    20,20,20

    Well today's workout sucked - 3/10. I'm noticing that my lower body is like short circuiting now in that I cannot push myself at all. I practically fell asleep at one point while warming up on squats, too, so I think my bad sleep is catching up (not my fault, it's the damn heat in the house waking me up). My lower back and abs again were too shot to do much for squats, just like how they failed me on rack pulls on Monday. Clearly I'm in need of a deload, so after next week (dont need much core stability to do leg presses and my smith sissy hack squats) I'll be taking one. Sucks, too, since my upper body was definitely doing well.

  8. FRIDAY 06/10/11

    UPPER BODY

    DECLINE BENCH
    245-8,3,2-13 rp plus static at end
    Fat negs plus static last set

    **DC stretches for chest**

    SEATED MILITARY PRESS
    135-7,3,2-12 rp
    Good negs plus static last set

    **DC stretch for delts**

    CLOSE GRIP BENCH
    185-7,3,1-11 rp
    Good Negatives plus static last set

    **DC stretches for triceps**

    ISO LATERAL HIGH ROW
    430-8,4,2-14 rp
    Negatives plus static at end

    DEADLIFTS
    445-4 <-- abs in sheer pain
    405-5 <-- interesting, my legs failed me this time, not my core

    Well, today marks the last day of my blast in this DC cycle. Things have been giving out, I definitely am having problems giving it my all mentally (the complete silence in the gym is an indicator that I'm not working hard enough lol), and my lower back and abs are shot - time for cruising and letting my body recover. Next week will involve mostly ancillary/accessory lifts like hyperextension, pull-throughs, face pulls, planks, rear delt work, some other stuff perhaps, and LISS cardio. The following week I'll implement my normal split but without rest pausing and at a lower weight. Afterwards, I should be good to go.

  9. MONDAY 06/27/11

    UPPER SPLIT


    INCLINE BENCH
    185-8,4,3-15 rp
    Negs plus great static at end
    WOW where did that come from


    **DC stretch on incline with dbs**


    WIDE GRIP UPRIGHT ROWS
    105-11,7,5-23 rp
    Negatives plus static
    Think I need to readjust movement, wrists feel bad


    **DC stretch for delts**


    DIPS
    45-9,4,2-15 rp
    Good Negatives plus static at end


    **DC stretch for triceps**


    NARROW CHINUPS
    55-7,4,2-13 rp
    Controlled reps plus static


    RACK PULLS MID SHIN
    455-5
    405-12


    **DC stretch for back**

    Well, I was really happy with my results today after my 2 week cruise phase (no, not a cruise like a boat cruise =p). I really feel like I might be seeing 225 on the incline bench for reps during this blast - and my max was previously 245! On another note, rack pulls REALLY sucked. I felt it everywhere in my body, and while I was rather taxed I know I was giving it my all. I dont know if this is me getting back in the groove of things while not on a bulking diet, or what... it might be a result of not being on 1,3-dmaa. I swear that stuff can make me do ANYTHING. Already scoping for a new pre-wo. I was on Ragnarok for several weeks, almost a month and a half, and it was ok. I just would really like to go back to Muscle Marinade, but I hear I have a free bucket of Animal Rage coming my way, and it has an incredible profile, so we'll see. Anyways, no cardio today, which sux, but I'll do soem tomorrow in the AM plus in the PM. Oh! Also started AnaBeta today. So here's what I've been on/am on for a while:

    -NutraPro Whey; now on Optimun Nutrition Whey, but this was an emergency purchase - will return to NutraPro Whey
    -Creatine Mono
    -Orange Triad
    -SNS ZMA
    -VS GABA
    -MST Ragnorok (looking to go back to Muscle Marinade soon unless the Animal Rage gets here first)
    -AnaBeta

    Looking forward to Wed's workout.

  10. So, I took my 4 doses of AnaBeta yesterday, and I gotta say that while doing cardio I got LIT UP. It was pretty nasty, nothing like being on AT2/OEP - made that seem like drinking a slurpee. Then again, I was doing more than my casual walking (lol) but the amount of sweat produced was insane. I looked more drenched than if I had been outside during that torrential rainstorm.

    Anyways, on to today! After my A.M. dose of AnaBeta, about an hour later I started having hand cramps. This is definitely a new experience, so it must be from anabeta. Lasted a bit, not debilitating by any stretch but painful.

    Workout today was cut short by the fact that I was so busy with errands and filling job applications that I couldn't go until an hour before the gym closed. Regardless, got everything done I wanted to! (except maybe some upper backwork with some roundback goodmornings, oh well).

    WEDNESDAY 06/29/11

    LOWER SPLIT

    BARBELL CURLS
    105-10,5,3-18 rp
    Good negatives plus static at end


    PINWHEEL CURLS
    65-15



    **DC stretches for biceps**
    Pump was INSANE right now. I don't know if this was a bunch of Arginine that had settled on the bottom of my Ragnorok tub, or if it was AnaBeta or what, but this was just retarded powerful. I had to stop after 35 seconds, I couldn't even hold for my typical minute!


    DC CALF PRESSES
    +300-12
    15 sec holds
    WOW this is painful


    LYING HAMSTRING CURLS
    130-10,5,4-19 rp
    Strong Negatives
    First time besides GHR doing working set of hams before squats


    HACK SQUATS (weight minus carriage)
    300-6
    210-20
    Quads feeling really fried near the knee, but definitely in the quad and not the knee. Very interesting


    **DC stretches for hams and quads**


    HANGING AB RIPPER
    10,10,7

    LEG RAISES
    20,20,15

    Really stellar workout. I knew not having done hack squats that my power would have gone down, but I hit all my reps with awesome depth, and it really just shot down my quads in places I've never felt them sore before, so I was very happy. Stretches for quads really felt on point, too, which is nice. Also, while doing my ham stretches it seemed like I was able to stretch out my leg completely straight at one point, which I've never been able to do. Anyways, looking forward to Friday.

  11. FRIDAY 07/01/11

    UPPER SPLIT


    FLAT BENCH
    215-7,4,2-13 rp
    Good Negatives plus static at end


    **DC stretch for chest**
    Shoulders kinda not feeling this, gonna have to swap it out with something else


    STANDING MILITARY PRESS
    105-8.4,3-15 rp
    Fat negatives plus good static at end


    **DC stretches for delts**
    I think I messed up my lower back house cleaning today because it still feels kinda bad


    SMITH JM PRESS
    132-10,5,3-18 rp
    Negatives, no static forgot


    **DC stretch for triceps**


    WIDE PULLUPS @ 215
    25-10,5,3-18 rp
    Controlled reps plus static at end


    DEADLIFTS
    435-3,2

    *DC stretches for back**

    Don't really know why my deadlifts are all of a sudden sucking so much ass. My lower back was kinda feeling bad after house cleaning today, but I don't know... we shall see how this goes.

  12. TUESDAY 07/05/11

    LOWER SPLIT


    SEATED ALT DB CURLS
    50-9,4,3-16 rp
    4-5 sec negs, couldn't static hold lol


    REVERSE GRIP CABLE CURLS
    110-17


    DC HACK SQUAT CALF PRESS
    300-12
    15 sec hold, was pretty easy


    GHR
    BW-10
    10-4 lol wow that sucks
    BW-4,2-6 plus the others before
    Big negatives plus static hold


    LEG PRESS (weight minus sled)
    790-7
    610-20
    Ok strength set was easy, but widow was retardedly hard


    **DC stretch for quads and hams**


    STANDING ROPE AB CURLS
    160-15,15,14


    LEG RAISES
    20x3

  13. FRIDAY 07/08/11


    LOWER SPLIT


    SEATED EZ CURLS 19.5
    45-8,4,1-13 rp
    Great Negatives plus long static at end


    HAMMER CURLS
    60-15


    **DC stretches for biceps**


    DC SEATED CALF RAISES
    280-12
    15 sec holds and negatives


    SEATED LEG CURLS
    145-14,7,5-26 rp
    Fat negatives plus Lon static


    BOX SQUATS
    325-5
    235-20


    **DC stretches for hams, and quads*
    Stretches were very good and on point today


    STANDING ROPE AB CURL
    160-15,15,15


    LEG RAISES
    20,20,20

    This was a great workout. Very taxing, but everything went well and all my stretches were on point. The squats were a little hard tho so hopefully next squat session I can nail the widowmaker. Went for a swim later on - was nice.

  14. Add a little M1T in that arsenal of yours and you'll be ready freddy.

    Naw, but yea, looks good Jim Beam.
    Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
    -Jim Morrison

  15. Quote Originally Posted by TheMeatus101 View Post
    Add a little M1T in that arsenal of yours and you'll be ready freddy.

    Naw, but yea, looks good Jim Beam.
    Hahaha, yeah really.

    --------

    MONDAY 07/11/11


    UPPER SPLIT


    INCLINE BENCH
    205-7,3,1-11 rp
    Negs plus great static at end
    At first I was like well I dropped 3 reps but I tried for 10 extra lbs so ok. Then I realized it was 20 extra lbs lmao I suck at math


    **DC stretch on incline with dbs**
    Stretch felt amazing, so next time use very low incline, start with arms wide then go to bottom of press position


    WIDE GRIP UPRIGHT ROWS
    115-12,6,4-22 rp
    Nice Negatives plus static at end
    Moved wrists well inside rings and felt much better but needed to move out slightly for more comfort


    **DC stretch for delts**


    DIPS
    55-9,3,2-14 rp
    Nice negatives plus static at end
    Totally vamped, also hands felt like splitting in half. Almost had 4th rep of 2nd set!


    **DC stretch for triceps**


    NARROW CHINUPS
    65-6,3,2-11 rp
    Controlled reps plus long static


    RACK PULLS (below knee)
    495-5
    445-11 2 in the tank but not in the lower back, didn't want to break =p
    Looks like I'm back in action also doing deadstops on these


    **DC stretch for back**

  16. A couple of updates before I update with my workout.

    I've been doing these special complexes lately every day or every other day. Most are body weight complexes, some are weighted. These things have been truly great, especially the bodyweight ones (absolutely killer!). Best of all, I'm getting in some serious core work and I can see it working already. I'm 30% concerned with some soreness that persists throughout the day after the fact (mostly in my hips/hamstrings), but I don't think it'll affect my workouts much, especially considering I pre-exhaust my hamstrings before all quad work already.

    Second thing is I ran out of Ragnorok and just got my tub of Muscle Marinade Cherry Limeade. This **** is MONEY. I took a drink, and 15-20 minutes later I remembered the good old days. The full body itch and tingle, the extreme focusing in, and the synergy between all this and listening to music before and while lifting. Love it. More details later.

    Lastly, since the past weekend I've changed my diet up around. I was doing IF cycling 3300 with 300g+ protein and 300g+ carbs and 2200 calories on off days with ~100g carbs and somewhat less protein. This was working well for about 2 weeks, then I stalled HARD for about the past 4 weeks or more. I decided enough was enough and that I had been on a calorie restricted diet for too long (since January ... dropped 50lbs). So I decided to go on last summer's diet of 3500+ calories with mostly fats (about 160-180g), mild carbs (150-180g), and high protein (300g), higher than it was during the summer as I'm more muscular now. This is also split into 6 meals as I was tired of walking around with a distended stomach from shoving 3 meals in 8 hours of such large quantities of food. I gotta say, I feel substantially better on this diet now. Everything is clean, no bread, no refined sugars, not even zero-sugar sweeteners (except in the protein, which I'm now on Dymatize as I ran out of ON 100%). And boy is this protein quality ... so much better than ON's. Yes, I screwed up getting the Cookies N' Cream flavor from ON, but still the protein clumps sometimes ... Nutrapro is better, even. But this Dymatize is so on point, and there is ZERO bloat when you drink the protein. Awesome!

  17. WEDNESDAY 07/13/11

    LOWER SPLIT


    BARBELL CURLS
    115-7,3,2-12 rp
    Great negatives plus static at end
    Good form, too


    PINWHEEL CURLS
    70-15


    **DC stretches for biceps**


    DC CALF PRESSES
    +310-12
    15 sec holds
    WOW this is painful


    LYING HAMSTRING CURLS
    150-7,4,3-14 rp
    Good Negatives plus static at end


    HACK SQUATS (weight minus carriage)
    320-6
    230-20
    Ass was buried in these, very sweet but I gotta watch out since I'm tall


    **DC stretches for hams and quads**


    Surprisingly easy sets, and this was AFTER I decided to go ahead and add 10lbs on top of what I was already planning to add. Very nice!!


    **SUPERSET THE 4 BELOW FOR 3 SETS TOTAL**


    STANDING AB CURLS 160-16x3
    HIP ABDUCTOR
    LEG RAISES 20x3
    HIP ADDUCTOR


    FACE PULLS
    130-14,14,14
    just can't get myself to do seated SSB good mornings lol. Had a really slow negative on these.

    This workout was amazing. Hit the weights hard, good form, and breezed through everything. I was done with my main routine 45 minutes in. THAT is part of the power of Muscle Marinade. The other part? the fact that instead of adding 10lbs to my hack squat, I added 20lbs instead, and it was still easy! And this was with me going super deep. And I had 1 more rep left in me for the strength set, and I definitely had at least 3 in the tank for the widow. But I stuck to the program and just hit 20 reps for the widow. After walking out of the gym, my legs felt like 10 inches bigger (circumference-wise) it was so sweet. Celebrated with some sauteed potatoes and onions served with my regular ground beef. Totally in line with my diet, so no worries there

  18. FRIDAY 07/01/11

    UPPER SPLIT


    FLAT BENCH
    225-6,2,2-10 rp
    Good Negatives plus static at end


    **DC stretch for chest**
    This felt so bad on my shoulders. OK I promise I am swapping this out


    STANDING MILITARY PRESS
    115-7,3,3-13 rp
    Fat negatives plus good static at end
    Lol? Where did that last set come from?


    **DC stretches for delts**


    SMITH JM PRESS
    142-8,3,2-13 rp
    Fat Negatives, static at end
    Triceps were BLASTED lol


    **DC stretch for triceps**


    WIDE PULLUPS @ 215
    35-9,4,2-15 rp
    Fat negs plus static at end
    Almost had 3 at end


    DEADLIFTS
    I was feeling really good on 405 warmup, so I decided to give 455 a try
    455-5 <--- NICE. Naked deadlift, used dead stops before doing next rep
    405-5 <---- lol my core was done

    Today's workout quickly went from crap to really amazing. And ****, as I'm writing this I realized I forgot to do my back stretch, damn. Oh well. Anyways, I had a really amazing session. I will start doing Hammer strength chest press from now on out instead of flat bench. It was just too much torture. Also, the JM presses are starting to get really hard, especially with those negatives.

  19. MONDAY 07/18/11


    LOWER SPLIT


    SEATED ALT DB CURLS
    55-7,4,2-13 rp
    4-5 sec negs, couldn't static hold again haha



    REVERSE GRIP CABLE CURLS
    120-13

    **DC stretches for biceps**


    DC HACK SQUAT CALF PRESS
    310-12
    15 sec hold, was pretty easy


    GHR
    10-8,4,2-14 rp
    GoodNegatives plus static at end
    Focking nice!!


    LEG PRESS
    17+35-8
    13+35-20
    ****ing easy sets, wtf nice


    **DC stretch for quads and hams**


    **SUPERSET THE 3 BELOW**


    HANGING AB RIPPER 10x3
    HIP ADDUCTOR
    LEG RAISES 20x3


    Tried to do some seated SSB goodmornings but they felt weird


    FACEPULLS
    100-20,20,20

    Great workout. I'm glad I can do weighted glut ham raises now, even though I can't keep a straight back when I do it like some do in videos I've watched. The resistance is there, though. Also, I killed the leg presses today. Don't know what's going on, but bring it on! Also, dumbbell curling 55s is unsurprisingly very hard, lol. I think I'm physiologically reaching my upper limit for seated dumbbell curls (though I don't know what the limiting factor is, probably not my biceps).

  20. WEDNESDAY 07/20/11


    UPPER DAY


    DECLINE BENCH
    255-9,3,1-13 rp
    Great negatives plus static at end
    Lol don't know where 9th came from


    **DC stretch for chest**
    kinda messed up my shoulder with stretch again -.-


    SEATED MILITARY PRESS
    135-7,2,2-11 rp
    Negatives and static at end


    **DC stretch for delts**


    CLOSE GRIP BENCH
    185-7,3,2-12 rp
    Great Negatives plus static at end


    **DC stretch for triceps**


    BENT OVER ROWS
    295-8
    235-12
    Pause when contracted
    Perfect form on 235 but paused midway (without letting go), so clearly moving up in weight very fast on these


    TBAR NARROW (weight on bar)
    190-7,4,2-13 rp
    Thank god, can move up in weight next time


    **DC stretch for back**

    Well, I was very pleased with today's workout sans shoulders. I had a curious performance issue on the decline. Busting out 9 reps like that with those negatives was both real impressive, and perhaps almost scary. But interestingly enough, that took so much out of me I could only hit 3 then 1 afterwards on the rest-pause set. Also, really having problems bringing up shoulder strength. This is where I've been for a long, long time now. It should have gone up. I even reset the weight down to bring it back up with some good numbers, yet here I am only knocking about 10 or 11 rp with 135. I have a feeling this might have been influenced by me moving around a lot of gas tanks at work as well as my complexes in the A.M. which require shoulders. At any rate, they're definitely looking larger, which is nice, but they need to get stronger :\ I didn't do face pulls today as I want to be feeling completely fresh for squats on Friday. I can't wait, honestly; I'm actually looking forward to them, which hasn't happened since the week when I hit 405 for the first time on squats (boy was that a long ass time ago now!).

  21. I have been working out for 15 years, I have been at a dead spot lacking motivation to try to get stronger. I am 5'10 and 142. I am solid but need to gain mass. When I try to increase my diet, my stomach won't let me over dose on calories. Any suggestions?

  22. Quote Originally Posted by Wilderness View Post
    I have been working out for 15 years, I have been at a dead spot lacking motivation to try to get stronger. I am 5'10 and 142. I am solid but need to gain mass. When I try to increase my diet, my stomach won't let me over dose on calories. Any suggestions?
    Hey man. That seems like it can cause some trouble. Before I could even begin to make suggestions I would like to know what you've tried in terms of increasing your diet. What kind of foods were you eating? How many meals a day?

  23. FRIDAY 07/22/11


    LOWER SPLIT


    SEATED EZ CURLS 19.5
    50-7,2,0-9 rp
    Good Negatives plus long static after


    HAMMER CURLS
    65-13


    **DC stretches for biceps**


    DC SEATED CALF RAISES
    155-12
    15 sec holds and negatives
    3 rest pause here hahaha


    SEATED LEG CURLS
    165-13,7,4-24 rp
    Fat negatives plus very long static at end


    BOX SQUATS
    335-6
    245-20


    **DC stretches for hams, and quads*
    Stretches were very good and on point today


    STANDING ROPE AB CURL
    160-15,15,15


    LEG RAISES
    20,20,20

    Today's workout was real good. The biceps thing was real interesting. It was very hard doing EZ bar curls with 50lbs on each side. Obviously I couldn't go past 9rp today, so if I do it again next week I'll stick with the same weight and go for reps. Squats were very hard, not so much the strength set as much as the widowmaker. Things started coming to a halt at around 8 reps, and at 10 I was pretty ready to call it. But I'm telling you, if you just say "just 2 more reps" over and over in your head, you can chip away and get to 20. It just takes a lot of mental strain to get there. Rewarded myself with a 1000 calorie steak sub lathered in all sorts of protein and fatty goodness. I also hung out at the pool ... that was pretty great. Love switching back and forth between the cold pool and the hot tub. Did some light swimming, lots of running in the water. I think that really helped stave off any soreness as I don't feel much at all today, except my legs get really exhausted if I try walking which is rather strange. I was too sore and tired though to go play baseball, which kind of sucked.

  24. MONDAY 07/25/11

    UPPER SPLIT

    INCLINE BENCH
    215-5,2,1-8 rp
    Good Negs plus great static at end
    Plus 2 forced reps

    **DC stretch on incline with dbs**
    Stretch felt amazing, so next time use very low incline, start with arms wide then go to bottom of press position

    WIDE GRIP UPRIGHT ROWS
    125-13,6,4-23 rp
    Great Negatives plus static at end
    Pinkies a cm or 2 inside rings

    **DC stretch for delts**

    DIPS
    65-8,3,2-13 rp
    Nice negatives plus static at end
    Too much for 4th on 2nd rp but great 3rd rp

    **DC stretch for triceps**

    NARROW CHINUPS
    75-5,2,1-8 rp
    Negatives plus static at end

    RACK PULLS (below knee)
    504-6
    455-11
    Dead stops on both sets

    **DC stretch for back**

    FACE PULLS
    130-15,13,13
    used some negatives in last 2 sets

    Well, today was a very interesting day. It appears I have hit the max for my incline and close grip chinup. I can say for sure I will probably not try for a higher weight on the chinups. As for incline bench, I made sure to hit the stretches well (and omg did they feel good! I wish my stretches for the bottom pec felt as good as for the clavicle) and eat a lot for my post-WO meal. I'll ask to see if I can move up or if I should shoot for more reps. In addition, another factor that'll play into this is how the rest of my training goes. In particular, not this Friday but next Friday, depending on how my squatting goes, will determine when I will set my cruise at. I should hit 8 weeks definitely, so I'm planning on hitting at least another 2 weeks for sure after this 2 weeks (this is my 3rd 2 weeks in this blast). If I feel like I can run 2 more mini-cycles on this blast following my next squat session I'll probably try 215 again for more reps, then wait until my next mini-cycle for 225. I was surprised to hit dips so hard, this was very good. Also, those upright rows just dont seem to get much harder with more weight lol, so that's a good thing. Rack pulls were amazing ... felt them rip apart my back. Not only did I make sure to implement dead stops but I also did not use wrist wraps ... and I think this is making my lifts a lot better. So from now on out, I wont be using my wraps except for my back stretch and maybe bent over rows (since I use a pronated grip/overhand).

  25. WEDNESDAY 07/27/11

    LOWER SPLIT

    BARBELL CURLS
    125-5,3,1-9 rp
    Good-great negatives plus static at end
    Questionable form on some lol. Of all things my forearms felt really fried.


    PINWHEEL CURLS
    75-12


    **DC stretches for biceps**


    DC CALF PRESSES
    +320-12
    15 sec holds
    WOW this is painful


    LYING HAMSTRING CURLS
    160-7,3,2-12 rp
    Good Negatives plus static at end


    HACK SQUATS (weight minus carriage)
    330-7
    240-20
    Not wearing lifting shoes today so dynamic will be different. Hope it won't hurt much
    Turns out I hit everything great! One rep on the 330 was a little high relatively but at least hit parallel


    **DC stretches for hams and quads**
    Left quad stretch coulda been better


    **SUPERSET THE BELOW**
    HANGING AB RIPPER 10x3
    HIP ABD 150-12x3
    LEG RAISES 20x3
    HIP ADD 150-12x3

    Good session today. I knew I would be pushing it as last week I had pushed the EZ bar curls pretty much to their limits. Looks like I did that to the BB curls. But that's ok, I'll just do this for the same weight and hit more reps next week. Leg workouts were on point, although my DC stretches for my left quad did not feel as good as my right and I suspect it's because when I set it up my left quad wasn't up and down straight but was kind of pointing outside. A problem worth mentioning is that my knees were caving in during my hack squats, especially on the widowmaker (and this happened starting very early like on rep 3). I started to audibly tell myself to force my knees out, and it helped somewhat. I will have to pursue what might be going on here. It could have just been the new setup without my shoes, but idk and I dont want to take chances.
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