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  1. Had a good workout yesterday.

    1. Pushups: 1X45, 1X25 (2min rest)
    2. Bentover BB Rows: 1X8X95, 1X8X115, 3X8X135
    3. KB Clean and Press: 3X10X35's (per side)
    4. RC Situps: 1X25
    5. Plank: 1X2min
    6. Sprints: 8X100M, (rested by walking 100M after each sprint)


  2. Tested my shoulder again on bench and it was definitely sorer today. Better than a month but not fully healed and I did sleep on it last night as well. Fuk, getting old is getting old.

    1. Bench: 1X10X45, 1X8X95, 1X8X135, 1X8X155, 1X8X185 (stopped because didn't like how shoulder was feeling)
    2. Pushups: 1X30, 1X20
    3. Pullups: 1X13, 1x11, 1X6
    4. Plank: 1X4min
    5. Various lower body plyos and some foam rolling
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  3. Was about to post a long detailed response but my computer shut down and I lost it, so here goes the abbreviated version. Been slacking for too long and am starting a new program, Eric Cressey's Maximum Strength. It's focus is, shockingly, developing strength. It's a 16 week program and I will be working out M,T,Th,F using a lower/upper split. I will also be doing HIIT on W and LISS on Sat or Sun. I'll be running usual sups and adding DAA and Erase after the first phase.

    Finished the first workout yesterday. It's a max day used to establish a baseline to measure future gains and includes the following lifts: broad jump, box squat, bench, deadlift and weighted pull ups. I used 1.5 servings of C4 and 7g of cit malate pre and felt great throughout workout. I got C4 primarily for the nitrates and I also got a great deal (180 servings for $78).

    Broad Jump: 94in
    Box Squat: 355lbs (box was 15in and I pause at the bottom, surprised I could do this weight)
    BB Bench: 265lbs (right shoulder still fuked and prob not going to see much improvement on this lift)
    Deadlift: 365lbs (pretty decent considering the effort on box suats)
    Weighted Pullups: 240X3 (my weight dressed plus an additional 30lbs)

  4. Maximum Strength Workout 1: Pretty decent workout. Did a scoop and half of C4, 7g of cit malate and 5g creapure. Energy and endurance were good but focus wasn't quite as good as last time.

    1. Box Squat: 1X8X45, 1X6X95, 1X5X135, 1X3X185, 1X1X225, 1X1X255, 5X4X275
    2. DE Deadlifts: 8X2X185 (rest period 1min between sets)
    3. Walking Lunges: 4X8XBW (per side and 90sec rest between sets)
    4a. Reverse Crunches: 3X12
    4b. Plank: 3X30sec

  5. Max Strength Workout 2: I took 2 servings of C4 and 8g of cit malate this morning and was really amped (probably a little too much). Still feeling good right now about 7hrs later. Right Shoulder and elbow gave me issues but was able to bench with some adjustments to technique. As prescribed started out with foam rolling and warmup. Total workout was 1hr 20min with 15min spent foam rolling and warming up.

    1. Bench: 1X8X45, 1X8X95, 1X6X135, 1X185X2, 5X4X205 (pitiful )
    2a. DB Incline Press: 3X10X55 (no shoulder issues here)
    2b. T-Bar Rows: 2X10X115, 2X8X115 (supposed to be 4X10 just ran out of steam)
    3a. Prone Trap Raises: 3x12X5's
    3b. Lying Side Laterals: 3X12X5 per side
    3c. Side Planks: 3X30sec per side
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  6. Max Strength Workout 3: I was thinking this was going to be easy as I felt great for the first 2 workouts but today I had to grind through. definitely have some fatigue accumulating (more neural than muscular) but this is not surprising as today was my 4th workout in 6 days. That's a significant increase in volume over what I've being doing lately. Oh well I've got 1 more this week and then I get to rest this weekend and looks like I'll need it. I used less weight then planned when I felt how "heavy" the warmups felt. Did a serving and half of C4, 4g of Creatine and 8g of cit malate pre workout.

    1. Low Box Squat: 1x8X45, 1X8X95, 1X5X135 (this felt heavy), 1X3X185, 1X1X225, 4X6X230 (box was 12in)
    2. Rack Deadlifts from knee: 1X5X135, 1X3X185, 1X3X225, 1X2X255, 4X5X275 (always find regular deads easier)
    3. Bulgarian Squats: 4X6X10 (carried weight on back)
    4a. 2 Arm KB Swings 3X10X35
    4b. Reverse Crunches 3X12

    Workout took an hour and 10min to complete and that was with me on point the whole time (15min foam rolling and warmup). Author stated that workout and warmup can be completed in an hour. Not a chance but I guess 70min is not bad.

  7. Max Strength Workout 4: Pretty easy workout which I was able to complete along with warmups in an hour. I did have one mishap though, had a 25lbs plate crack me in the back of the head (almost knocked me out). While doing pushups with 25lbs weight on his back, a certain dumbass decided to pop up and had the weight swing forward and crack the back of his head, ouch. Other than that, the workout went fine. I was still a little tired and am looking forward to weekend break. Right elbow was very sore.

    1a. DB Press: 4X6X45
    1b. Close grip Pullups: 4X6
    2a. Pushups: 3X10X25
    2b. Bentover DB Rows: 3X8X45
    3a. Cuban Press: 3X10X45
    3b. Side Planks: 3X30sec

  8. Max Strength Workout 5: Decent Workout this morning. I took my usual 2 servings of C4, 4g of creatine and 8g of cit malate pre workout. Will be getting agmatine samples from SNS and looking forward to adding this to my current pre.

    1. Box Squat: 1X8X135, 1X6X185, 1X3X225, 1X2X265, 4X4X295 (15in box)
    2. DE Deads: 1X3X135, 8X2X205
    3. Walking Lunges: 4X8X20
    4a. Reverse Crunches: 3X12
    4b. Plank: 3X30sec

  9. Max Strength Workout 6: Workout duration was 70min including warmup. Right shoulder was sore along with both elbows, particularly the rt. Soft tissue work helped with my shoulder but I'm going to have to figure out something to help my elbows (they're killing me on bench).

    Weight is up to 208 and muscles are feeling nice and full all day long (creatine and nitrate). Took 2 servings of C4, 4g of creatine, 2g Alcar, 8g of cit malate and 500mg of green tea pre workout.

    1. Bench: 1X8X45, 1X8X95, 1X6X135, 1X4X185, 1X1X205, 4X4X215
    2a. Incline DB Press: 3X9X60
    2b. T-Bar Rows: 3X9X115
    3a. Prone Trap Raises: 3X12X10's
    3b. Side Lying Extensions: 3X10X5's
    4. Side Bridges: 1X3min (did right then left)

  10. Max strength Workout 7: I had a good workout this morning. Workout duration was 75min including a 15min warmup. I have a harder time doing rack pulls than regular deads but I am getting better at them.

    1. Low Box Squat: 1X8X45, 1X8X95, 1X6X135, 1X4X185, 1X1X205, 4X6X235
    2. Rack Pulls: 1X5X135, 1X5X185, 1X4X225, 1X2X265, 3X5X285
    3. Bulgarian DB Squats: 3X5X25 per side
    4a. 2 Handed KB Swings: 3X10X35
    4b. Reverse Crunches: 3X12

  11. Max Strength Workout 8: 2 weeks in the books and everything going well so far. Right elbow is not good but I'll figure a way around it. Workout duration was 60min including warmup and I would say that today's is the easiest of the four days.

    1a. 1 arm DB Press: 4X8X55
    1b. Close Grip Pullups: 3X6
    2a. Pushups: 3X12X35
    2b. 1 Arm DB Rows: 3X8X55
    3a. Standing Ext Rotations: 3X12X10's
    3b. Side Planks: 3X30sec per side

  12. Max Strength Workout 9: This was a tough one and lasted 90min including warmup. Felt good throughout with a little help from usual pre; 2 scoops of C4, 8g cit mal, 4g creatine, 2g alcar and 500mg green tea.

    1. Box Squat: 1X8x45, 1X8X95, 1X6X135, 1X4X185, 1X2X225, 1X2X255, 1X1X295, 8X3X300
    2. DE Deads: 1X3X135, 1X2X185, 10X2X225
    3. Walking Lunges: 4X8X20 (8 reps per leg, 16 total)
    4a. Reverse Cunches: 3X12
    4b. Plank: 2X1min

  13. Max Strength Workout 10: Bout to head "home" to see the ole family for thanksgiving and will workout with a friend of mine while I'm back (that should be interesting). I used a elbow brace (bandit) today and it helped me get through workout with minimal discomfort. Also extra soft tissue work allowed me to bench with tolerable pain. I don't intend to let nagging injuries hold me back and will do everything to minimize their effect. On to today's workout which lasted 80min including 15min warmup. I used my usual pwo regimen and added a sample of Revcover pro from AI (mixed well and tasted good with c4).

    1. Bench: 1X8X45, 1X8X95, 1X6X135, 1X4185, 1x2x205, 8X3X225 (could have done at least another 10lbs but didn't want to risk it)
    2a. Incline DB Press: 3X10X60
    2b. T-Bar Rows: 2X10X115, 1X9X115, 1X8X115 (ran out of gas on the last 2 sets)
    3a. Prone Trap Raises: 3X12X10's
    3b. Lying Side Ext: 3X12X5 per side
    4. Side Bridges: 1X3min (alternated sides every 45sec)

  14. Max Strength Workout 11: Had a good workout today. I didn't do any warm ups or soft tissue work so my workout lasted 60min.

    1. Low Box Squat: 1X8X45, 1X8X95, 1X6X135, 1X4X185, 1X2X225, 6X5X235
    2. Rack Pulls: 1X5X135, 1X5X185, 1X4X225, 1X3X275, 4X5X295
    3. DB Bulgarian Squat: 4X6X25
    4a. 2-Handed KB Swings: 3X10X45
    4b. Reverse Crunch: 3X12

  15. Max Strength Workout 12: Added 750mg of agmatine to my usual pre and got a ridiculous pump. Thanks to Nomz for the sample from SNS. Can't really tell how it would affect stamina and strength but it definitely had my arms hooge.

    Workout duration for this session was 75min and included warmup and soft tissue work. This week was tough. As per plan, it was the week with the most volume and next week is a planned "back off" week. I'm definitely not complaining.

    1a. 1 Arm DB Push Press: 6X6X60
    1b. Close Grip Pullups: 4X6XBW
    2a. Push up: 4X10X35
    2b. 1 Arm DB Row: 4X8X65
    3a. Standing Ext Rotations: 3X12X5's
    3b. Side Planks: 3X30sec per side

  16. Max Strength Workout 13: Pretty easy workout today that lasted 65min including warm up. I felt good on all lifts but am going to have to do something about my shins (getting all scraped up). Added 500mg of agmatine to pre workout mix and didn't really feel much except for an increased thirst and pump.

    1. Regular Box Squats: 1X8X45, 1X8X115, 1X6X185, 1X4X225, 1X2X275, 1X1X305, 3X3X315
    2. DE Deads: 1X5X135, 1X3X185, 1X2X225, 3X2X255
    3. DB Walking Lunges: 2X8X25
    4a. Reverse Crunches: 3X12
    4b. Plank: 3X30sec

  17. Max Strength Workout 14: Nice easy workout that took 65min including warm-up. Shoulder and elbows were alright and are still feeling good. Probably won't need Alleve tonight. I didn't want to get up this morning but forced myself out of bed and slurped down my pre workout drink. When I got to gym was ready to roll.

    1. BB Bench: 1x8X45, 1X8X95, 1X6X135, 1X4XX185, 1X2X225, 3X3X235 (shoulder and elbows were sore but tolerable)
    2a. Incline DB Press: 2X10X65's (no shoulder pain but elbows didn't like getting the weight set)
    2b. Neutral T-Bar Rows: 3X10X115
    3a. Prone Trap Raises: 3X12X10's
    3b. Lying Side Extensions: 3X12X5's
    4. Side Bridges: 1X3min (alternated sides every 30sec)

  18. Max Strength Workout 15: I had a hard time getting going this morning and felt a little stiff and achy all over. Probably didn't help that it was 26 when I got up. I'm pretty sure without my preworkout concoction I wouldn't have made it. Workout duration was 65min including warm ups.

    1. Low Box Squats: 1X8X55, 1X8X95, 1X6X135, 1X4X185, 1X2X225, 3X6X245
    2. Rack Pulls: 1X5X135, 1X5X185, 1X3X225, 1X3X275, 3X3X315 (pins were set below knee)
    3a. Bulgarian Squats: 2X6X25
    3b. 2 Handed KB Swings: 2X10X35
    4. Reverse Crunches: 2X12


  19. Max Strength Workout 16: Pretty easy workout that lasted 65min including a longer than normal warm up (did more soft tissue work as I was sore this morning). Also started back on DAA. I added 3mg to my pre this morning and, unfortunately had some explosive sh*ts after. Hopefully this will get better as I continue to supplement.

    1a. 1 Arm DB Push Press: 3X6X60
    1b. Pullups: 3X6
    2a. Pushups: 3X8X35
    2b. 1 Arm DB Rows: 3X7X65
    3a. Standing Ext Rotations: 3X12X5's
    3b. Side Planks: 3X30sec per side

  20. Max Strength Workout 17: I've finished the introduction phase and am now entering the build phase where volume and intensity are ratcheted up. Today's workout was pretty difficult and lasted 80min including warmup. Did a 15sec rest pause with squats where I racked the bar after 2 reps, rested and then did 2 more and repeated this until I had completed 8 total. This was brutal and my initial weight of 295 was too much. Glute Ham Raises were also quite a shock to the system and I know I'm going to be sore tomorrow (hell, I'm sore right now). The single leg squats were definitely an ego checker.

    I've started Endosurge/DAA which I plan to run for at least the next 8 weeks.
    Added 10g of BCAAs to my morning pre and will be doing this until my container runs out.

    1. Squats: 1X8X135, 1X6X185, 1X4X225, 1X2X2265, 1X(2X4)X295 (too much weight), 4X(2X4)X275 (done to 12inch box with touch and go, no pause at bottom)
    2. Alternating DB Step ups: 3X16X25's
    3a. AB Rollouts: 3X12
    3b. GHR: 3X10
    4. Single Leg Squats: 2X10

  21. Max Strength Workout 18: These workouts are definitely harder. This one took an 75min including warm up and I'm very sore/stiff today. Weight is up to 210 and legs are growing like crazy. Did the rest pause thing again on first 2 exercises but not really feeling like it helps (usually rest around 15sec). Did incline BB press and DB Bench and had zero problems with shoulder but right elbow is a mess. Got a script from my doc to see a PT and will probably do so in the near future.

    1a. Incline BB Press: 1X45X8, 1X95X8, 1X135X4, 1X185X2, 1X(2X3)X205 (too much weight), 4X(2X4)X185
    1b. Pull ups: 3X(2X4)X10lbs, 2X8XBW (was not able to complete all 5 sets with weight)
    2a. DB Bench: 3X10X60's (will do 65 next)
    2b. Head Supported DB Rows: 3X8X60's
    3a. DB Backhands: 3X12X15
    3b. Zottman Curls: 3X10X15


  22. Off day today and I'm planning on taking it easy. Woke up really stiff and sore this morning with my fingers a little swollen. 440mg Alleve, 1.5g of fish oil and 500mg of Green Tea and I'm feeling much better now. Getting about 5-6 hours of sleep per night and really need 8-9 but with current schedule that will only happen on the weekend.

    Current Supplements (non workout day):
    Creatine 4g (afternoon)
    Beta Alanine ~3.5g (afternoon)
    Fish oil 1g EPA/DHA (morning)
    Vit D 5000IU (morning)
    Green Tea 500mg (morning)
    DAA 3g
    Endosurge 2 servings (4 pills - 2 afternoon and 2 before bed)
    Alcar 1.5g
    AI Perform 1 serving per day (2 pills)

    Workout Day:
    Pre: 2 servings of C4 (morning)
    Modern BCAA 1 serving (2 scoops morning)
    Cit Malate 8g (morning)
    Alcar 2g (morning)
    Creatine 4g (morning)
    Green Tea 500mg (morning)
    AI Perform 1 serving per day (2 pills morning)
    Fish oil 1g EPA/DHA (afternoon)
    Vit D 5000IU (afternoon)
    DAA 3g (afternoon)
    Endosurge 2 servings (4 pills - 2 afternoon and 2 before bed)

    Damn, I seem to have to developed quite a habit.

  23. Max Strength Workout 19: Workout this morning felt good; not too hard just right. Duration was 70min including foam rolling and dynamic warmup.

    1. Broad Jumps: 5X5
    2. Deads: 1X5X135, 1X5X205, 1X3X265, 5X5X305 (harder then I thought it would be)
    3. Reverse Lunges: 3X6X25's (per side)
    4. Plank: 2min

  24. Max Strength Workout 20: Got a really good workout today. Felt great throughout (Endosurge and DAA kicking in). Right elbow is still hurting but manageable and right shoulder is feeling good. Workout duration was 70min and I spent about 20min warming up and doing soft tissue work.

    1. DE Bench: 1X8X45, 1X8X95, 10X3X135 (approx 1min break between sets)
    2a. Close Grip Bench: 4X5X205 (felt relatively easy will bump up 10 next week)
    2b. T-Bar Rows: 4X5X125
    3a. Inverted Rows with feet elevated 3X10
    3b. Scapular Pushups: 3X15
    4. Weighted Crunches: 2X8X? (not sure what weight my buddy had on the machine)

  25. Max Strength Workout 21: I was definitely not feeling it this morning and it was a grind throughout. Workout duration was 75min including warmup. Hip, knee and back were stiff and sore. Probably should have taken today off but will take a day tomorrow.

    1. Low Sqaut: 1X45X8, 1X8X95, 1X6X135, 1X4X185, 1X2X225, 1X2X255, 2X(2X3)X285, 2x(2X3)X275 (rest pause with 30sec break)
    2. DB Step up: 3X8X35 (8 per side)
    3a. AB Rollout: 2X10
    3b. GHR: 2X8
    4. Single leg Squats: 2X10
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