Late post, I try to get these up the same day as the workouts, buuut sometimes the family comes first lol.
Chest/Back, GVT taken from Poliquins website. Dosed 1 scoop Jack3d, 1 scoop Hemavol, 1/2 scoop Assault, 30 min prior to gym. Intra-workout drank 2 scoops BCAA's mixed with 1/2 scop Hemavol and 1 tsp seasalt-this mix is from CriticalBench's Hemavol trick thread CRITICALBENCH HEMAVOL TRICK! works like a charm for pretty gonzo pumps. been using this for a while, and decided to see just how bad the pumps are mixed with the GVT!
Strength - Good, will see how this turns out, pretty pumped for the 10x10 of bench press, never tried the high-volume stuff before.
Workout Energy - Pretty high, given the PWO concoction.
Normal Energy - Normal
Appetite - Decent, not going to post macros/diet, I don't always track them but I do not vary that much from my overall plan, 2500 on lift days, 2200 on "off" days.
Recovery - To be determined
Libido - High, my wife has been working long hours last 4 days, we all know what that means......
Warmups-pushups/dips/chinups, abou 6-10 each, just to get blood moving, approx 5-10 minutes time taken.
Barbell Bench Press 40x0 tempo
135x8 (feeling a pump, adjusting grip a little so as not to burn out tri's)
135x5 (strange pain in right wrist, usually the left is the one that acts up)
135x5/3/3 (added in a couple more just to get more reps with good form)
Notes-done without spotter, gym was chock full of high school kids, whom I detest since many times I have seen bad form, bad practices, and lots of goofing of, did not feel like rolling the dice on a teenage spotter.
This workout reminded me -A LOT- of the 1600m and 3200m in high school. I could run cross country no problem, loved it actually, but pacing myself on a track for 4 or 8 laps? I really sucked at it, and my coaches knew it. Eventually -before injured- I droped to the 800, and thrived. This BP session after about 5 sets kicked my ego in the ass. Next week, I drop the weight down. Should have this time, but I am a stubborn bastard.
Barbell Bent-Over Rows 40x0 tempo
95x10 (way too easy)
105x7 (there's that ego again)
95x8 (ahhh better)
notes-this time, I paid attention and followed Poliquin's advice, check the ego at the door, use low weights, profit! Pumps at the end of the rows were sick! and two days later, my forearms are still feeling strong and pumped.
I had to leave the gym at this point, to go home so my wife could go to work, so I did not get a chance to do the last 2 exercises, DB flyes and 1-arm DB rows, 3x12 each, but I did get to do a few basic things at home around the 9 month old crawling around my feet. However, 2 days later, I'm glad I skipped them, my chest and back feel pumped still, not just sore but tight, its hard to describe, but I think it was for the best. Next Chest/Back session, will keep weights low, ego in check, and try to complete all sets.