804 Time to blow up USP/PES

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  1. Day 8

    Legs + HIIT

    Deep squats:
    135x15
    135x15
    135x15
    135x15
    225x8

    Leg press/ sledd
    6 plates x 15
    8 plates x 15
    8 plates x 15
    10 plates x 12
    12 plates x 10

    lower back extension machine (In place of deads - therapist told me to take a break - might be causing elbow issues)
    200x15
    200x15
    200x15
    200x15

    few random bicep curls

    HIIT - went to a 30 min express cycle class... headphones on - did my own thing (just wanted to use the nice bikes) did intervals of 1 min as fast as i could go on lvl 14 (50% resistance) then spun out for 1-2 min on no resistance...... There was a puddle under my bike thanks to alphamine

    Afterwards I did some cable seated peck flyes:
    20x15
    25x12
    dropset 25x10 15x12 10x18


  2. You must be beat after all of that. I predict...that you will not be walking normally tomorrow.
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  3. Quote Originally Posted by classic34 View Post
    You must be beat after all of that. I predict...that you will not be walking normally tomorrow.
    I hope you're right

  4. Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.
    PEScience Representative
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  5. Quote Originally Posted by breezy11 View Post
    Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.
    Exactly what I was thinking. Doing LISS after leg day is bad enough...but spinning intervals? Whew!
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  6. Quote Originally Posted by breezy11 View Post
    Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.
    Yeah, it got really straining when I was hitting the high intensity.. My heart rate was soaring + and my quads were burning immensely!

    P.S. Nice sig bro

    Quote Originally Posted by classic34 View Post
    Exactly what I was thinking. Doing LISS after leg day is bad enough...but spinning intervals? Whew!
    Gotta get that sweat out somehow! I'm even more worried about my HIIT today with the doms! :/

  7. Yesterday's workoutCore/ HIITDecline barbell sit-ups (see example video - Our decline is more declined. I stop just below parallel on each rep- not touching back to the bottom)65x1065x1065x10EX: Roman chair leg raises (no weight)5x20Cable Oblique/ serratus blasters: (slightly coming forward as well- not just to side)35x1235x1342.5x1142.5x10E xtreme decline situps with med ball (bounce ball off wall at top of each rep - never let back touch pad/ support; stop just below parallel)18lb ball: 3x20HIIT bike 20 min

  8. Idk why this forum always does this to my spacing on posts...

  9. Quote Originally Posted by 804 View Post
    Idk why this forum always does this to my spacing on posts...
    It does the same thing to me. I have no clue why some people can post double spaces/multiple lines and we can't.
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  10. Quote Originally Posted by 804 View Post
    P.S. Nice sig bro
    Thanks!

    Quote Originally Posted by 804 View Post
    Yesterday's workoutCore/ HIITDecline barbell sit-ups (see example video - Our decline is more declined. I stop just below parallel on each rep- not touching back to the bottom)65x1065x1065x10EX:YouTube Link: http://www.youtube.com/watch?v=T0pXP-EWg20Roman chair leg raises (no weight)5x20Cable Oblique/ serratus blasters: (slightly coming forward as well- not just to side)35x1235x1342.5x1142.5x10E xtreme decline situps with med ball (bounce ball off wall at top of each rep - never let back touch pad/ support; stop just below parallel)18lb ball: 3x20HIIT bike 20 min
    I'll have to try those barbell sit-ups soon. I haven't done any direct ab work in a couple months.


    Quote Originally Posted by 804 View Post
    Idk why this forum always does this to my spacing on posts...
    Quote Originally Posted by classic34 View Post
    It does the same thing to me. I have no clue why some people can post double spaces/multiple lines and we can't.
    No issues here .
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  11. No workout today. I would consider the 5 hour basketball tournament as HIIT though. Work tournament - we played 4 full court games (I played about 65/70% of each game). We ended up losing to the beastly team with ex college players... so we took 2nd. Took Focus XT and Alphamine preworkout, and I had 2 separate shakers of MBCAA+ with me as well during the games. I resisted temptation well. There was Pizza, wings, and all kinds of soda and crap. I ate my quest bar between two of the games and hit Chipotle on the way home (no rice, no beans - double chicken and steak) Feelin like a boss right now B)

  12. Chest + HIIT

    Down about 6.9 lbs on the cut. and actually set a new high rep PR today.. Or at least more than I've done yet this year. Really happy as well, because I'm seeing definition I haven't seen in a while. Alphamine + Recompadrol + Vanillean is beast mode on a "very low" carb diet. Recomp basically makes it seem like a carb free diet.

    Incline DB press:
    70x15
    70x15
    75x13
    85x12 PR

    Decline DB press:
    70x15
    70x15
    70x15
    75x11

    Cable seated low flyes:
    20x15
    25x12
    30x9
    30x9

    One arm flat ISO db press:
    75x10ea
    75x10ea
    75x10ea

    One arm ISO peck deck (120% reps - past center - max squeeze)
    175x10ea
    175x10ea
    175x10ea

    HIIT - 20 min BIKE (1 min sprint intervals on med/high resistance 1:30 spin out) I was Drenched after

    SUPERSET: Balanced MED ball pushups/ Peck deck

    Med ball pushups:
    15, 13, 10

    Peck Deck
    145x12
    160x12
    160x10 drop 130x7

  13. Nice work on the PR! Happy to hear you are getting great results man!
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  14. Quote Originally Posted by LiveToLift View Post
    Nice work on the PR! Happy to hear you are getting great results man!
    Thanks Bro!

  15. Great work on the pr bud! Gotta love chipotle (from what I hear) we just got one so I'm anxious to check it out!
    Independent

  16. Quote Originally Posted by bean5er View Post
    Great work on the pr bud! Gotta love chipotle (from what I hear) we just got one so I'm anxious to check it out!
    Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot

  17. Quote Originally Posted by 804 View Post

    Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot
    That's what I keep hearing. It's on the opposite side of town but hell with it I'm going :-)
    Independent

  18. Quote Originally Posted by 804 View Post
    Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot

    Double meat FTW! One opened up next to my office a couple years ago and I went there at least 3 times a week for the first few months.

    Congrats on the PR man! Killing it on a cut!

    Quote Originally Posted by bean5er View Post
    That's what I keep hearing. It's on the opposite side of town but hell with it I'm going :-)
    Go for it bud. It's pretty good.
    PEScience Representative
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  19. Quote Originally Posted by breezy11 View Post
    Double meat FTW! One opened up next to my office a couple years ago and I went there at least 3 times a week for the first few months.Congrats on the PR man! Killing it on a cut!
    Thanks Bro! LOL I do the same thing - I can never decide between chicken or steak... so I get both, and guacamole... It always ends up being $11, though. Well worth it.

  20. Yesterday: Legs + Biceps + core

    Front Squats:95x15
    135x12
    155x12
    185x7
    225x2

    Leg press/ Leg sled:
    8 plates x 15
    10 plates x 15
    12 plates x12
    12 plates + (4) 25's x 10

    Deadlifts:
    275x6
    315x3
    345x3
    365 x1
    405x no – fail
    395x1

    Hamstring curls:
    130x15
    130x15
    145x15
    160x12

    Ez bar curls pyramid:
    75x10
    85x10
    95x10
    speed dropset 105x7 85x10 65x13 45x18

    Old person (band resistance curl machine) (2 sets):
    my partner and I would curl on the machine and the one of us would put additional pressure at max contraction for 15 seconds then burnout on curls.

    Decline barbell sit-ups
    45x15
    45x20
    65x14
    45x18

    resistance band "over and outs" – abdominal exercise I invented that targets in-between the outer sides of the abs and obliques. Performed with a black (heaviest) resistance band around a post of some sort – with a partner standing on your feet. You have each end of the resistance band in your hands. You do situps with each hand alternating going between your knees. I will post a video at some point.
    3x8

    My workout partner has just joined AM as well: “TheMovement” He just started a log, so check it out if you guys get a chance

  21. Today's workout - It was after therapy and today was a "workout session" so I went fairly light afterwards. Went to a gym downtown that I've never used so it was nice. I'll definitely return, because they have a bunch of hammer strength machines which I would love for chest.

    Hammer strength Iso-lateral row machine: (setup high to hit upper middle back):
    90x15
    180x10
    230x8
    230x8
    90x15

    Dumbell pullovers:
    95x12
    95x12
    95x10
    95x10

    Lat pulldown machine (tried a new style of movement my therapist told me would put less strain on my elbow)
    140x10
    140x10
    140x10
    140x10

    Reverse peckdeck - high seat/ lower mid back
    120x10
    120x10
    120x10
    120x10

    Bosu planks
    30sec x 5

    HIIT cycling - 20min

    @ home: pushups, and curls

  22. Nice work bud. How's the therapy going?
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  23. Quote Originally Posted by breezy11 View Post
    Nice work bud. How's the therapy going?
    Going very well - I haven't have the tendon/ nerve in my elbow rollover in almost 2 weeks! Starting to go over all of my form on exercises that may me distracting it. He's been strength training for 40 years so he knows his stuff... even though a lot of what he says seems contradictory to what most people think of as common knowledge/ assumptions.

  24. Quote Originally Posted by 804 View Post
    Going very well - I haven't have the tendon/ nerve in my elbow rollover in almost 2 weeks! Starting to go over all of my form on exercises that may me distracting it. He's been strength training for 40 years so he knows his stuff... even though a lot of what he says seems contradictory to what most people think of as common knowledge/ assumptions.
    Very good to hear 804! Good luck on correcting the form issues. It always kills my strength temporarily but in the end is way more beneficial than destructive.
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  25. Today's workout:

    Shoulders HIIT

    Military DB press (with shrug at top of rep):
    50x15
    60x12
    70x10
    80x8

    Side lateral raise machine:
    140x12
    140x12
    145x10
    150x9

    Db shruggs:
    100x15
    100x15
    100x15
    100x15

    Upright cable rows:
    50x12
    50x12
    50x12

    Cable rope face pulls:
    50x15
    50x15
    50x15
    57.5x15
    57.5x13

    Reverse peck deck (rear delt iso):
    105x12
    105x12
    105x12
    105x12

    HIIT cycle- lvl 14 on high intensity - went for 20 min (1min HI 1min spin out) the shorter rest killed it


    Overall: down 8 lbs. Abs and obliques are really starting to shape up

  26. 8 lbs is some serious shredding! Keep it up bro. I imagine you are looking all cut up right now!
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  27. Great to hear that the therapy is helping.

    Another solid session man. Getting shredded!
    PEScience Representative
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  28. Quote Originally Posted by LiveToLift View Post
    8 lbs is some serious shredding! Keep it up bro. I imagine you are looking all cut up right now!
    Quote Originally Posted by breezy11 View Post
    Great to hear that the therapy is helping.

    Another solid session man. Getting shredded!

    Thanks Bros! Trying to get around 10 more in the next 6 weeks.... should start slowing down about now.. since I'm trying to avoid muscle loss. Wanna be a shredded 6'3'' 200lbs

  29. Skipped today for some rest. and slight re-feed controlled with recompadrol.

    Yesterday's workout: Quick Chest/Tri workout 45min

    overhead pulldown cable flyes:
    15x15
    20x15
    20x15
    25x13
    30x11

    Flat Dumbell press:
    70x15
    70x15
    70x15
    70x15

    Triceps cable rope pulldown:
    50x15
    50x15
    50x15
    50x13
    50x12

    Incline Flyes with rotation at top (stressed that elbow issue slightly - but it felt fine hours later):
    40x12
    40x13
    40x12
    40x7 - pain - stopped

  30. 8 lb. nice work 804! Great to hear that your elbow is doing better as well.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

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