Gains featuring Randoja

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  1. I like that
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
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  2. Quote Originally Posted by Airborne42 View Post
    I like that
    For real right.
    Purus Labs Rep
    www.puruslabs.net
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  3. Ok so I know yall might not know a lot bout it but would it be essential in pct?
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  4. I heard that using Arachidonic Acid really increases DOMS...anyone else have insight on this.

  5. Ok doin research its an essential omega 6 fatty acid that supports muscle growth through muscle anabolism. Inhances muscle size and strength. For optimal growth workout to stimulate inflammation and soreness. Also helps brain function.
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  6. i found this, looks like a gram a day for dose

    "Arachidonic acid was the subject of a preliminary efficacy study at the Exercise and Sports Nutrition Laboratory in Baylor University (Journal of the International Society of Sports Nutrition. 3 (1)S1-S29, 2006). This study gave 1,000 mg of ARA or placebo to a group of 31 experienced resistance-trained men. During this investigation, arachidonic acid was clinically proven to increase Peak Anaerobic Power by 600%, a measure of the maximum force exerted during a power movement. The study also reported statistically strong trends of improvement in Bench Press 1-Rep Max (44%), Average Anaerobic Power (223%), and Muscle Endurance (250%). Subjects also noticed a reduction in inflammatory marker IL-6, demonstrating that ARA (in the context of resistance training) may help the body better control inflammation. These findings provide strong clinical validation and support for the use of arachidonic acid as a sports nutrition supplement."

  7. Ordering... I gotta try this
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  8. Not interested. Hype overkill really turning me off. Product's been around for a while and now everyone's suddenly gotta try it?

  9. Quote Originally Posted by sidoious
    Not interested. Hype overkill really turning me off. Product's been around for a while and now everyone's suddenly gotta try it?
    The studies are pretty promising. Some knowledgeable people on here have approved as well
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  10. Looks like it's 50 days on 50 off from what im finding, kinda expensive to run, might be useful to bridge in between cycles after pct, if it works like its supposed too.
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  11. So it's another supplement that's a "must have?" How many do we need? I'm starting to re-evaluate all my supplements as far as what I really "need" to help me achieve my goals.

  12. Is your goal to gain strength in the big three? If so 1 month is a SHORT time to think about progression. Esp with a horribly programed layout such as yours. If your goal is to gain strength pick something easy to start like 5/3/1 and run it for 6 monthes to a year. Id prefer a year at the very least. Next step would be to buy the 5/3/1 book, yes buy the book. Also you may wanna not think about sessions as muscle groups but as movements since hypertrophy is in muscles and strength is in movements.

  13. Quote Originally Posted by MadmanMike
    I heard that using Arachidonic Acid really increases DOMS...anyone else have insight on this.
    Yea it intensifys the bodys normal response to weight training
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  14. Quote Originally Posted by Airborne42 View Post
    Yea it intensifys the bodys normal response to weight training
    so maybe combat this with bcaa's possibly glutamine...im thinking of giving it a go but damn gonna be like 90 bucks for a honest run...

  15. Quote Originally Posted by Randoja View Post
    Just my strength progression cycle, Wk 1 is 5x5, 2 is 4x4, 3 is 3x3, 4 is attempt new PR. I felt like I was working hard the whole month and then it comes time to max and I put 5lbs on bench, 10 on Mil press, and 15 on DL, no progression on squats. Just makes me feel like WTF have I been doing in the gym? Might be time to switch to 5/3/1 or something. Or say fk strength for a month and go all hypertrophy.
    gains are still gains, whether it's 5lbs or 50...keep up the hard work Randoja

  16. Quote Originally Posted by SweetLou321 View Post
    Is your goal to gain strength in the big three? If so 1 month is a SHORT time to think about progression. Esp with a horribly programed layout such as yours. If your goal is to gain strength pick something easy to start like 5/3/1 and run it for 6 monthes to a year. Id prefer a year at the very least. Next step would be to buy the 5/3/1 book, yes buy the book. Also you may wanna not think about sessions as muscle groups but as movements since hypertrophy is in muscles and strength is in movements.
    Gaining strength in the Big 4 is one of my goals yes. OHP DL Bench Squat. It's not as if I've worked out for the one month, thinking my lifts are going to skyrocket, I just would like to see progression over the month. This is the first month that a lift hasn't progressed and it was only 1 lift. I've been progressing quite well actually, even with my horrible layout. I already have the 5/3/1 book.
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  17. Quote Originally Posted by Randoja View Post
    Gaining strength in the Big 4 is one of my goals yes. OHP DL Bench Squat. It's not as if I've worked out for the one month, thinking my lifts are going to skyrocket, I just would like to see progression over the month. This is the first month that a lift hasn't progressed and it was only 1 lift. I've been progressing quite well actually, even with my horrible layout. I already have the 5/3/1 book.
    If that is your goal then id view every session as a mean to increase those movements. Bench day would not be chest day in this situation. It would be bench day where your assistence work would follow as triceps, delts, and lats. If nothing else read the 5/3/1 book. Itll give you some percents to use, how to reset your maxes when not progressing, and explain the value of training economy. Best of luck in your goals.

  18. Quote Originally Posted by SweetLou321 View Post
    If that is your goal then id view every session as a mean to increase those movements. Bench day would not be chest day in this situation. It would be bench day where your assistence work would follow as triceps, delts, and lats. If nothing else read the 5/3/1 book. Itll give you some percents to use, how to reset your maxes when not progressing, and explain the value of training economy. Best of luck in your goals.
    Thanks man, strength gain isn't my only goal but it's definitely a priority. I am also trying to build mass and density which is why I'm doing the split and rep range as far as acessory work goes. This is also why I'm not already using a 5/3/1 protocol.
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  19. Quote Originally Posted by Randoja View Post
    Thanks man, strength gain isn't my only goal but it's definitely a priority. I am also trying to build mass and density which is why I'm doing the split and rep range as far as acessory work goes. This is also why I'm not already using a 5/3/1 protocol.
    5/3/1 would work perfect for mass and density. If i were to use it for that id do something like.

    4 days a week
    mon-press
    tues-deadlift
    wed-off
    thurs-bench
    fri-squat
    sat-off
    sun-off

    Press
    5/3/1 sohp+chins (do chins between all sets of sohp including warm-ups, aim is 100 total a week)
    triceps/delts/chest-example would be dips, rack lockouts, board presses, db presses, floor presses, banded bench, bench with chains ect 3-5 sets of 8-15. If doing dips id do 50 total reps of weighted dips and 100 total bw
    upper back-example any kind of row, prefer chest supported 3-5 sets of 8-15
    triceps/biceps-superset 2 isolation lifts. 50-100 reps total.

    Deadlift
    5/3/1 deadlift
    bilateral quad work-example box squat, leg press, front squat, zercher squat, squat 3-5 sets of 8-15 reps
    hamstring/post chain lift-example ghrs, reverse hypers, hypers, sldl, rdl, gm, leg curls, banded gm 3-5 sets of 8-15 reps
    abs 3-5 sets of 10-20 reps

    Bench
    5/3/1 bench+chins (same as sohp, try to get 100 total for the WHOLE WEEK, not one session)
    triceps/delts/chest-example same as above, different lift. 3-5 sets of 8-15 reps
    upper back work-example rows, free standing such as bb row or db row. kroc rows also. 3-5 sets 8-15 unless its kroc rows then 1 set of 20-40 reps.
    triceps+upper back-superset an iso tricep lift with any of these upper back lifts: scarcrows, facepulls, pullaparts, seated db power cleans, rear laterals. 50-100 total reps.

    Squat
    5/3/1 squat
    hamstring/post chain lift-same examples as above 3-5 sets 8-15 reps
    unilateral quad work-example bulgarian split squats, lunges, step ups, leg press 3-5 sets of 8-15 reps
    abs 3-5 set of 10-20 reps

    this would be training economy, youll be focusing on everything needed to increase your big 4 lifts with enough volume for growth. Number one mistake ppl make is they think they need to do something for everything.

  20. Skipped my chest deload session today due to sunburn, I'm just gonna start my deload tomorrow. Got my fat squeezed and weighed in today, up 5 lbs 176-181. Gained 1 lb of fat. Up to 9.3% BF. Makes me feel pretty good about this last month, also kinda makes me feel like a little bitch whining about my squats last week.
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  21. 7-10-12 Chest, Triceps Deload/Sunburn Session

    Bench 5x5@135
    Incline Bench 2x5@135
    Mil Press 4x5@95
    Pec Dec 4x8@60
    V-bar Push down 4x8@50
    Dips 2x10@BW

    Good deload session today. Sunburn was still pretty hot doing bench lol.
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  22. 7-11-12 Legs Deload

    Squat 25@135
    SLDL 5x5@135
    Leg xt 16@80--2x8@80
    Calf Raise 4x25@185

    The squats were relatively normal paced and the rest was very slow.
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  23. Quote Originally Posted by Randoja View Post
    Skipped my chest deload session today due to sunburn, I'm just gonna start my deload tomorrow. Got my fat squeezed and weighed in today, up 5 lbs 176-181. Gained 1 lb of fat. Up to 9.3% BF. Makes me feel pretty good about this last month, also kinda makes me feel like a little bitch whining about my squats last week.
    Awesome man, those are nice gains!!

  24. Quote Originally Posted by MadmanMike View Post
    Awesome man, those are nice gains!!
    Thanks Mike, I appreciate you checking out my log!
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  25. 7-12-12 Shoulders Deload

    Mil Press 5x5@95
    Arnolds 4x8@20
    Lateral Raise [email protected]
    Front Raise [email protected]
    CBL Face Pull 32@60

    Pretty quick and easy shoulders deload.
    Purus Labs Rep
    www.puruslabs.net

  26. 7-13-12 Back, Biceps Deload

    Deadlift 5x5@225
    BB Row 4x8@95
    Lat Pulldown 4x8@70
    T-bar w/chest support 4x8@25
    DB curl and Hammer curl superset [email protected] I actually got the most outrageous pump from this somehow lol.
    DB reverse curl [email protected]

    Ready to go heavy on Monday for sure.
    Purus Labs Rep
    www.puruslabs.net

  27. Quote Originally Posted by Randoja View Post
    7-13-12 Back, Biceps Deload

    Deadlift 5x5@225
    BB Row 4x8@95
    Lat Pulldown 4x8@70
    T-bar w/chest support 4x8@25
    DB curl and Hammer curl superset [email protected] I actually got the most outrageous pump from this somehow lol.
    DB reverse curl [email protected]

    Ready to go heavy on Monday for sure.

    Keep killing it Randoja!!

  28. 7-16-12 Chest Triceps

    Bench 5@135--3@185--5@215--5@215--5@215--(4+1)@215--(3+2)@215 (4+1)=4 by myself 1 spotter asst.
    Mil Press 2x5@115--2@115
    HS Incline 6@150--6@130--8@110--7@110
    Pec Dec 4x8@90
    Chest Concentrations 4x8@45
    V-bar pushdown 4x8@80
    Dips BW 9,8

    Good chest workout, phenomenal pumps. I was soaked and exhausted by the end.
    Purus Labs Rep
    www.puruslabs.net

  29. Quote Originally Posted by Randoja
    7-16-12 Chest Triceps

    Bench 5@135--3@185--5@215--5@215--5@215--(4+1)@215--(3+2)@215 (4+1)=4 by myself 1 spotter asst.
    Mil Press 2x5@115--2@115
    HS Incline 6@150--6@130--8@110--7@110
    Pec Dec 4x8@90
    Chest Concentrations 4x8@45
    V-bar pushdown 4x8@80
    Dips BW 9,8

    Good chest workout, phenomenal pumps. I was soaked and exhausted by the end.
    Lookin strong broha
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  30. Thanks a bunch bro, happy my deload is over for sure.
    Purus Labs Rep
    www.puruslabs.net
  

  
 

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