804 Time to blow up USP/PES

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  1. Today was an excellent workout. I really like the AX mass FX black so far as well. Hit CRAZE for the first time in a while today - definitely loving it.

    Shoulders/ Traps (HIIT style - supersets/short breaks) HIGH VOLUME

    Military DB press:
    70s x 15
    75x12
    80x8
    85x8 PR


    Superset 1: Frontal cable raise/ Side dumbbell raise

    Front cable:
    15x12
    15x12
    15x12

    Side DB raise:
    25x12
    25x12
    25x10


    Superset 2: Upright cable rows/ Seated incline front delt raise (ez bar - underhand grip, excellent variation)

    Upright rows:
    50x15
    65x13
    72.5x10
    80x9
    87.5x8

    Incline front raises:
    45x12
    45x12
    45x12
    45x12

    Superset 3: Barbell shrugs/ Hanging side db raises (hanging at 60 deg angle from post)

    Barbell shrugs:
    275x12
    315x10
    365x8

    Side hanging raises
    20x12ea
    20x12ea
    25x10ea
    Superset 4: Seated overhead cable flyes/ DB shrugs

    overhead flye:
    20x12
    25x8
    25x9

    DB shrugs:
    100x15
    100x15
    100x15 drop 90x10 drop 80x12 drop 60x20

    Superset 5: Side raise machine/ Reverse peck deck

    Side raise machine:
    110x12
    110x12
    110x12

    Rev peckdeck:
    115x15
    115x15
    125x12


  2. The volume you always do is astounding!
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  3. Quote Originally Posted by wasme View Post
    The volume you always do is astounding!
    Thanks man! I find it especially difficult to fatigue shoulders, I always find myself doing big volume to hit that level I like

  4. I'm actually starting to see signs of veins in my forearms and shoulders slightly. maybe another 1-1.5% BF by June 10 hopefully. Still liking the effects of AX mass FX black. Been feeling really hard/dry - and I'm sleeping incredibly well too. Only issue is a couple zits on my chest and shoulders (very minimal) but I always have a small breakout when I start a new product generally until my body becomes accustomed to it.

    Back/ Biceps:

    Meadow's barbell rows (anchored):

    90x12
    90x12
    115x8
    115x8
    125x6

    High cable rows (with ez bar - focus on rhomboids):

    120x12
    140x10
    140x10
    160x9

    Standard close grip cable row (vertical grip):

    180x12
    200x10
    220x8
    240x7 (forced last rep - almost got the PR)

    Lat pulldowns (slow with 3 sec pause at bottom) Very wide:

    140x13
    140x12
    160x10
    160x10

    Dumbbell pullovers (laying):

    80x12
    90x12
    100x10
    100x10

    High cable curls (seated):

    25x12
    25x13
    30x11
    30x10 (held last three reps at max contraction for 3 sec)

    Cable curls (ex bar attachment):

    57.5x12
    65x10
    65x10

    Cross body hammer curls:

    60x6
    60x6
    60x6

  5. Numbers look good man. Nice work.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience
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  6. Quote Originally Posted by LiveToLift View Post
    Numbers look good man. Nice work.
    Thanks bro!

  7. So this week has been kinda rough at work, climbed tons and tons of stairs. probably over 1000 just today. Lots of projects going on in the mechanical shafts I'm running. So my leg workout was very short today.

    Legs/ Lower back

    Goodmornings (bar to ground):
    135x20
    135x20
    185x15
    205x12
    225x10

    Front Squats
    135x12
    135x12
    135x12
    135x12

    Leg press:
    478x15
    568x12
    658x10
    748x10
    838x7

    Deadlifts:
    275x6
    315x4
    315x4

    Foam rolling at home.

    my legs feel like jello, even though my workout was half of my typical volume

  8. Nice work man. Still killing things in here I see.
    PEScience Representative
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  9. Quote Originally Posted by bolt10 View Post
    Nice work man. Still killing things in here I see.
    Trying my best brother, Thanks! Check in ~June 10, that's the 8 week before/ after!

  10. I've been checking in just not commenting. Sure the results will be so nice I'll be forced to comment.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  11. Yesterday I went to the downtown area ymca.

    Chest/ biceps:

    Inclined db press:
    50x20
    70x15
    70x15
    70x15

    Hammer strength decline machine (plate machine):
    70x20
    90x15
    90x15
    115x12
    125x9

    Straight/flat hammer strength press machine (plate):
    90x10
    90x10
    100x8
    100x8

    Standing hammer curls
    30x15
    30x15
    35x12
    40x10

    Seated high curls:
    25x15
    25x15
    30x12
    30x10

    Seated cable pulldown flyes:
    25x12
    25x12
    25x12

    Seated cable low flyes:
    25x12
    25x12
    25x12

    Did some pullups and face pulls with some random stretches as well.

    In the outer banks this weekend. Ill be making a stop at my favorite gym to get in some workouts. If any of you guys ever vacation here try out outerbanks sports club. Supurb quality fitness center.

  12. Another solid day! Do you try different gyms on a regular basis?
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  13. Now you know you didn't touch those pullups!
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  14. Quote Originally Posted by wasme View Post
    Another solid day! Do you try different gyms on a regular basis?
    yeah man, just the 3 ymca's around town. They all have different equipment. But this weekend I'm in the outer banks, NC. When I'm down here I use the sports club because the y doesn't support outside area memberships.

    Quote Originally Posted by TheMovement View Post
    Now you know you didn't touch those pullups!
    Oh but I did. Doc said they're fine to do if I use proper grip. I just started off kinda slow incorporating lat pull downs first. But thanks for the concern..

  15. Good man, long as theres no setbacks idc, you missed a good touch up day today though
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  16. SO this past weekend I had a great workouts Sat/Sun at the sports club down in the outer banks. Unfortunately, Sunday night thru yesterday I had an awful stomach bug. Had barely enough strength to walk the past few days.. Nonetheless, I hope to be back in the gym today. Kinda down.. my physique was at the best its ever been. how bad could 3 days really hurt me?

  17. It better not hurt ya
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  18. Back in the saddle again!!! Had a great lift today! Felt slightly deflated, oh well.

    Back/ Biceps:

    Cable close grip rows:
    180x15
    200x12
    220x10
    240x7

    Cable High rows (upper back - with wide grip):
    140x12
    140x12
    160x10
    160x10

    Lying dumbbell pullovers:
    90x13
    100x11
    100x10

    Lat pulldown machine:
    140x15
    160x12
    180x8

    Barbell Meadows rows (found a new way to anchor the opposite end with less problems):
    90x10
    90x10
    90x10

    Seated alternating hammer curls (elbows strictly pointed at floor):
    35x12
    35x12
    40x10
    40x10

    Seated cable high curls:
    25x15
    25x15
    30x11
    30x12
    35x10

    "cobb" curls - Concentration curls with the inside of the dumbell twisting up at the end of rep - intense peak pump):
    25x10ea
    25x10ea
    25x10ea
    25x10ea
    25x10ea

  19. Back in the saddle? Good way to express it brosef. Haha

    I hate the deflated feeling I get while cutting. It's been keeping me from going all out on a cut so far this summer. I'm due for a good shredding though.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  20. Been really busy the past few days. Luckily, the food poisoning issue/ stomach bug didn't slow me down very much. I am still making progress. I'm out of ketosis right now because I had moderate carbs all week up until Friday... But my weight and physique have maintained well. I will be hitting Ketosis hard, one more time to really get those last few shreds going now that my body has been reset from all of the carbs.

    Friday's Chest workout:

    Incline barbell press Warmup:
    135x15
    135x15
    135x15

    Decline Barbell bench
    135x15
    185x10
    185x8

    Decline DB bench:
    90x10
    90x9

    Seated cable pulldown flyes:
    25x15
    25x15
    30x12
    30x12
    35x9

    Seated cable low raise flyes:
    20x15
    25x15
    25x15
    30x10
    30x10

    Peck deck:
    190x10
    190x10
    190x10

    It was actually a pretty awful workout as far as the numbers go. I was kind of weak from a lack of sleep on thursday night. chest was actually sore on saturday, though. Also, tried the watermelon BCAA+ sample that came with my IC deal. It wasn't my favorite. Although, The OEProtein was amazing (Choc).

  21. I am sure things will get back rolling nicely once you get back at this. I hate when outside influences (for you the stomach problems recently) creep in and ruin progress, but if things had been going great before that it shouldn't be too big a set back. It is a nice long game we play with these lifting and physique improving endeavors.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  22. Saturday's Shoulders/ Traps lift:

    Arnold seated DB press:
    25x20
    35x20
    45x15
    55x12

    SUPERSET1:


    Side raise machine:
    140x10
    140x10
    140x10

    Leaned forward Incline front delt raises: (Leaning forward on an incline bench ~45deg - straight bar frontal raise: this hits the front delts nice)
    45x12
    45x12
    45x12
    45x12


    SUPERSET2:

    Leaned back seated incline frontal raises(45 deg, ez bar with underhand grip)
    50x10
    50x10
    50x10
    50x10

    Cable upright rows:
    65x12
    72.5x10
    80x9

    Dumbbell shrugs:
    100x15
    100x15
    100x15

    Behind back smith machine shrugs:
    225x12
    225x12
    225x12

    Overhead smith machine shrugs:
    135x10
    135x10

    Seated overhead cable flyes:
    20x15
    20x15
    25x12
    25x12

    Face pulls:
    35x15
    35x15
    42.5x12
    42.5x12
    50x10
    25x20 burnout

  23. Quote Originally Posted by bolt10 View Post
    I am sure things will get back rolling nicely once you get back at this. I hate when outside influences (for you the stomach problems recently) creep in and ruin progress, but if things had been going great before that it shouldn't be too big a set back. It is a nice long game we play with these lifting and physique improving endeavors.
    Yeah brotha! All we can do is get back in the groove and bust arse that much harder! Thanks!

  24. By the way, I wanted to add this:

    I got the quest bar sample pack with all of the flavors. I have been pleasantly surprised that I like almost every flavor so far. The only one I didn't care for as much was the strawberry cheesecake. Other than that I've liked all that I've tried. Still dreading the mixed berry - which is the only flavor I'm worried about. We will see soon enough.

    So far my flavor top 5 are: (Not including the cravings PB cups - which are obviously the best - especially frozen)
    1. CCCD
    2. Chocolate peanut butter
    3. Cinnamon roll
    4. PB&J
    5. Chocolate brownie/ Banana nut muffin (TIE)

  25. Quote Originally Posted by 804 View Post
    Been really busy the past few days. Luckily, the food poisoning issue/ stomach bug didn't slow me down very much. I am still making progress. I'm out of ketosis right now because I had moderate carbs all week up until Friday... But my weight and physique have maintained well. I will be hitting Ketosis hard, one more time to really get those last few shreds going now that my body has been reset from all of the carbs.

    Friday's Chest workout:

    Incline barbell press Warmup:
    135x15
    135x15
    135x15

    Decline Barbell bench
    135x15
    185x10
    185x8

    Decline DB bench:
    90x10
    90x9

    Seated cable pulldown flyes:
    25x15
    25x15
    30x12
    30x12
    35x9

    Seated cable low raise flyes:
    20x15
    25x15
    25x15
    30x10
    30x10

    Peck deck:
    190x10
    190x10
    190x10

    It was actually a pretty awful workout as far as the numbers go. I was kind of weak from a lack of sleep on thursday night. chest was actually sore on saturday, though. Also, tried the watermelon BCAA+ sample that came with my IC deal. It wasn't my favorite. Although, The OEProtein was amazing (Choc).
    Great to see you back at it brother! I had a little setback with sickness recently as well. I'm surprised that you weren't a fan of the watermelon flavor; I'm obsessed with it. Awesome to hear that you liked the protein though!

    Quote Originally Posted by 804 View Post
    By the way, I wanted to add this:

    I got the quest bar sample pack with all of the flavors. I have been pleasantly surprised that I like almost every flavor so far. The only one I didn't care for as much was the strawberry cheesecake. Other than that I've liked all that I've tried. Still dreading the mixed berry - which is the only flavor I'm worried about. We will see soon enough.

    So far my flavor top 5 are: (Not including the cravings PB cups - which are obviously the best - especially frozen)
    1. CCCD
    2. Chocolate peanut butter
    3. Cinnamon roll
    4. PB&J
    5. Chocolate brownie/ Banana nut muffin (TIE)
    Yeah man, there isn't a flavor that I dislike. I love the mixed berry, but have seen a couple people that didn't think it was that great. Chocolate PB is actually towards the bottom of my list.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  26. Quote Originally Posted by breezy11 View Post
    Great to see you back at it brother! I had a little setback with sickness recently as well. I'm surprised that you weren't a fan of the watermelon flavor; I'm obsessed with it. Awesome to hear that you liked the protein though!



    Yeah man, there isn't a flavor that I dislike. I love the mixed berry, but have seen a couple people that didn't think it was that great. Chocolate PB is actually towards the bottom of my list.

    Yeah man, Team USPlabs killed it with that protein! I love it!

    Also, I wouldn't be surprised if I do like mixed berry - just doesn't sound very enticing.

  27. SUNDAY FUNDAY - High volume/ High intensity Legs/ core

    20 min warmup - basketball

    GMCP's (combination crossfit like combination GoodMorning to hang Clean to overhead Press and back)(Super high speed but strict with form):
    95x8 - already pouring sweat
    65x15
    75x12
    75x12
    85x10
    - really need to work on my hang cleans to get the numbers where they should be on this one

    Front Squats:
    95x15
    115x15
    135x12
    155x10

    Leg Press:
    478x20
    478x12
    478x17
    478x15

    Hamstring curls:
    130x15
    130x15
    130x15
    130x15

    3-(3 set) ab workouts to finish up.

    Nice way to get the sweat pouring on a Sunday

  28. Had a great chest day today. Also, I just weighed in at 202 soaking wet post dinner and post shower. Not tooo bad. I would assume I'd be at about 197 upon waking... we'll see tomorrow. That would be -22.5 overall! Really focusing on keeping my strength, and its working out well.

    Chest/ Triceps

    Incline DB press:
    60x20
    75x15
    80x13
    90x11

    Seated cable pulldown flyes:
    25x15
    30x13
    30x12
    35x9

    Seated cable low flyes:
    25x12
    25x12
    30x11
    30x10

    Seated overhead DB tricep extensions:
    90x14
    100x10
    100x10
    100x10

    Peck Deck:
    190x12
    190x12
    205x10
    205x10

    One arm iso-flat DB press:
    70x12ea
    75x10ea
    80x7ea

    Skull crushers (w/ ez bar):
    75x15
    85x15
    95x11
    105x9

    Straight bar triceps pulldowns (very explosive, slow negative)
    35x41
    42.5x34
    50x26

    Dip machine:
    170x15
    190x12
    210x9.5

  29. No one can question your dedication to this sport.. volume personified.
    FINAFLEX REP
    Visit our website at finaflex.com

  30. Quote Originally Posted by wasme View Post
    No one can question your dedication to this sport.. volume personified.
    Thanks Bro! When people ask why... I say its not even my favorite hobby anymore- its my lifestyle! Live it everyday!
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