TURNIN INTO A F#$KIN ANIMAAAAL!!!!!!

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  1. Quote Originally Posted by BeastFitness View Post
    BF DUP - Adaptation Cycle 6 Upper Hypertrophy Day (Hybrid Cycle) (6-50 reps) UB Hybrid Warm Up *Full ROM -5 mins stepmill -rope cable crunch (80x20) -14 close grip pullups into db side 20x12 -walking leg stretches -14 close grip pullups into db side 20x12 -10 to 12 hip swings -14 close grip pullups into db side 20x12 -flat barbell press bar x 12 -14 close grip pullups into db side 20x12 -close stance leg press 4 plates x 50 (25 toes straight into 25 toes out) into calf work x 16 -14 close grip pullups into db side 20x12 -hip openers I'm never gunna take off this crown!!!! You think I'll slow down anytime soon? HA!!!! IM THE F@$KIN KING!!!!!! ON MY WAY TO WAR!!!!!! Pec Deck fly- 4 sets of 12-15 reps Both arms 195 x 13 195 x 13 Single arm 120 x 12 120 x 12 Machine Presses- 5 sets Flat (top 6 bottom 5.5, 8-10 reps) 4 plates x 8 4 plates x 8 4 plates x 8 Incline Speed reps (seat 5.5, 15-20 reps) 2 plates x 15 2 plates x 15 BLOW THIS F@$KIN CHEST UP!!!!! KIKEL STYLE!!!!! Flat barbell- 2+ sets of 8-10 reps 225 x 8 225 x 8 Cable rope triceps (life fitness machine) 4 sets of 20-30 reps Pressdowns 30 x 22 30 x 22 Overhead 30 x 22 30 x 22 MORE INTENSITY!!!! MORE AGGRESSION!!!!!!! HUNGRY FOR BLOOD!!!!!!! Biceps- 5 sets Standing single twisting db curls (10-15 reps) 30 x 13 30 x 13 30 x 13 Rotating circuit DB hammer curls- (20-30 reps) 30 x 28 30 x 28 Fat Gripz CJ thumbless front wrist curl- 3 sets 30-50 reps 70 x 33 70 x 33 70 x 33 PLAYIN THE MASS GAME!!!!! You can try and play me at my own game but you'll f&$kin lose...WARRIOR!!!! Db decline reverse curl wrist curl- 3 sets of 8-50 reps 10 x 22 10 x 22 10 x 22 Side laterals- 5 sets LF (12-20 reps) 85 x 12 85 x 12 SF (20-30 reps) 50 x 20 50 x 20 50 x 20 THICK F@$KIN WIDE AZZ STRIATED DELTS!!!!!!! COME ON!!! I WANT MORE!!!!!! Pec deck reverse flys- 4 sets of 12-20 reps Palms down (12-20 reps) 120 x 19 120 x 19 Palms in (8-12 reps) 135 x 11 135 x 11 Underhand Barbell front raises- 4 sets of 12-20 reps 45 x 12 45 x 12 45 x 12 45 x 12 INSPIRED TO BE MORE INTENSE, BIGGER, STRONGER, AND BETTER THAN ANYONE OUT THERE!!!!! I REFUSE TO LOSE!!!! Width work- 8 sets Pullups (8-10 reps) (wide) +40 x 8 (wide) +40 x 8 Ultra wide AMAP Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep) Bodyweight x 10 Bodyweight x 10 Bodyweight x 10 Overhand K Style barbell rows- 3 sets Down to top of Knee (20-30 reps) 355 x 20 (8-12 reps) 425 x 8 Below knee (8-12 reps) 315 x 8 Wide (pointer on rings) 225 x 12 225 x 12 NO ONE EVER SAID THIS LIFE WOULD BE EASY!!!!!!!!!! Width work- 3 sets Timed pulldowns (40-70 seconds) (wide) 150 x 52 seconds (ultra wide) 105 x 1 min Forced Loose Form Pulldowns (10-15 reps) 225 x 13 Hanging leg raises (feet above head)- sets until unable to get 12+ reps per set 13 13 13 YOU CANT KEEP UP!!!! Try it...you'll break...THIS ISNT OVER UNTIL I F@$KIN DIE!!!!!! Standing rope crunch- 3 sets 20-30 reps 50 x 26 8-12 reps 70 x 10 70 x 10 THE KNIFE IN YOUR NECK IS THE ONE FROM MY BACK!!!!!! Postworkout Cool-Down: -cardio (if applicable) -full body MFR -stretching (static, dynamic) Current Supplement Logs Evogen EVP Plus (Peach Mango) - Energy/Pump - Preworkout Dosage: 1 sample packet (2 servings) mixed in 14 oz water Taste: 10/10 - CANDY Mixability: 8/10 - As always the foam is present...not a fan of it but oh well Effectiveness: 9/10 - Once again, energy and pump are EXTREMELY prevalent! Water to Scoop Ratio for Best Flavor: *Per 1 serving 4 oz = Extremely strong and almost unbearable to drink 5 oz = Slight better than 4 oz but still a little to overpowering to enjoy 6 oz = PERFECT for the best peach candy flavor!!!! RSP Nutrition BCAA Capsules - BCAA - Between Meals 2x per day Dosage: 7 pills, 2x per day Form: Capsule After Taste and Aroma: 10/10 - No aftertaste that some pills have. Makes it easy to swallow! Digestive Tolerance: 10/10 - Didn't hurt or bother my stomach in the least! Effectiveness: 8/10 - Recovery is good as usual. Nothing outta this world but still great! New gym does not allow much camera usage and I have been too busy to post up any progress pictures but Lindsey asked to see some...so here ya go! Some THICKNESS and WIDTH at 202 lbs Criticisms only please
    Holy trapezius


  2. Quote Originally Posted by madiskinny View Post
    Holy trapezius
    HAHA! Thanks!! Always been a strongpoint of mine that I'm trying to make freakier!
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  3. BF DUP - Adaptation Cycle
    4 Upper Hybrid - Arm and Chest Isolation Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)


    UB Hybrid Warm Up
    *Full ROM

    -5 mins stepmill
    -rope cable crunch (80x20)
    -15 close grip pullups into db side 30x8
    -walking leg stretches
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 20
    -15 close grip pullups into db side 30x8
    -hip openers

    GET IN...MIND FOCUSED...HEAD HELD HIGH...HAT DOWN...DONT TALK...DONT INTERRUPT...LEAVE ME THE F#$K ALONE...IM HERE FOR ONE REASON AND ONE REASON ONLY...LOVE...IM HERE BECAUSE I LOVE IT...BECAUSE ITS WHERE I BELONG...BECAUSE ITS MY F#$KIN PASSION!!!!

    Flat Barbell Bench- 3 sets of 4 reps
    245 x 4
    245 x 4
    245 x 4

    Cable flys- 6 sets of 6-10 reps
    Down
    57.5 x 7
    57.5 x 7
    Middle (Lvl 11)
    42.5 x 7
    42.5 x 7
    Up (2 count shortened)
    25 x 6
    25 x 6

    CHEST AND DELT STRIATIONS CHECK...CHEST AND DELT VASCULARITY CHECK...CHEST AND DELT MASS...NEED MORE!!!! LETS F#$KIN BUUUUURN!!!!!

    Back Complex- 10 sets of 4-10 reps
    (ALL SF) Ultra wide grip pulldown ss seated cable rows
    180 x 6 into 165 x 7
    180 x 6 into 165 x 7
    (SF into LF) Ultra wide grip pulldown ss single arm seated compound rows
    180 x 6 into 6 plates + 25 x 6
    180 x 6 into 6 plates + 25 x 6
    **Fully shortened**
    machine pullups
    (5 count) 80 x 9
    (5 count) 80 x 9
    compound rows (3 count contraction)
    4 plates x 8
    Standing Both arm High row (2 count contraction)
    4 plates x 8
    Standing single arm high row (4 count contraction)
    2 plates x 8
    2 plates + 2 25's x 6

    FOCUSED CONTRACTIONS!!!! INSANELY PAINFUL PUMP!!!! NOW ITS TIME TO BLEEEEED!!!!!

    Rear standing db reverse fly- 6 sets of 6-10 reps
    Palms down
    35 x 6
    35 x 6
    35 x 6
    Palms facing
    40 x 10
    50 x 8
    50 x 8

    DB side laterals- 6 sets
    LF Normal (6-8 reps)
    80 x 6
    80 x 6
    80 x 6
    SF Leaning (8-10 reps)
    45 x 8
    45 x 8
    45 x 8

    BEASTIN THIS F#$KIN SESSION!!!! MORE!!! MORE!!!! NEVER AFRAID!!!! FEAR IS A CHOICE!!!!!!

    Weighted Dips ss both arm db curls (45 lb bar)- 3 sets of 6-10 reps
    Dips:
    +70 x 5
    +70 x 5
    +70 x 5
    Both arm db curls:
    50 x 7
    50 x 7
    50 x 7

    Cable single underhand front raise (life fitness machine, heaviest setting)- 3 sets of 6-8 reps
    20 x 6
    20 x 6
    20 x 6

    HA!!! YOU DONE ALREADY? YOU WALKIN OUT? YOU GOING?...WELL GUESS WHAT...IM F#$KING GROWING!!!!!

    SF single crossbody rope pressdown (front to back)- 3 set circuit of 6-10 reps
    20 x 8
    20 x 8
    20 x 8

    SF rope cable hammer- 3 sets of 6-10 reps
    20 x 8
    20 x 8
    20 x 8

    FIRE BREATHING F#$KING DRAGON!!!! RIPPIN THIS PLACE APART!!!!

    Forearm work - CJ thumbless front into reverse curls- 2 set circuits of 10-15 reps
    ALL THUMBLESS
    #1
    60 x 18 into 30 x 17
    60 x 18 into 30 x 17
    #2
    60 x 18 into 30 x 17
    60 x 18 into 30 x 17

    Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
    14
    10 count break
    10
    10 count break
    8

    I LOVE THE BURN!!!! I WANT THIS PAIN!!! IM A F@#KIN KILLER!!!!

    Standing rope cable- 4 sets of 6-10 reps with minimal break
    Normal
    90 x 9
    90 x 9
    Fully shortened (5 count contraction)
    60 x 9
    60 x 9

    Cool-Down:
    -cardio (if applicable)
    -full body MFR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    Looking, Feeling, and Performing BETTER. THAN. EVER...CONSTANT PROGRESS!!!! CONSTANTLY OUTWORKING!!!!


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10

    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!

    Total Effectiveness of Stack: 10/10 This stack is digesting great with no burping up of the flavors or anything like that! On top of that, I continue to see the constant energy and overall feeling of well-being a couple hours after ingesting and sets up my day for success! This stack (the greens/reds and multi in particular) are becoming a great addition to my supplementing protocol!

    Cellucor C4 (Mystery Flavor) - Energy/Pump - Preworkout
    Dosage: 2 servings mixed in 12 oz water
    Taste: 10/10 - This flavor just keeps getting BETTER! I still can't exactly put my finger on the exact flavoring of it but I am hoping Cellucor comes out with a BCAA with this EXACT flavor! Would love to have it sipped on throughout my workout!
    Mixability: 10/10 - Still not a problem!
    Effectiveness: 11/10 - Labels claims are continually proven with my workouts! C4 FTW!!!!!!

    RSP Nutrition BCAA Capsules - BCAA - Between Meals 2x per day
    Dosage: 7 pills, 2x per day
    Form: Capsule
    After Taste and Aroma: 10/10 - No aftertaste that some pills have. Makes it easy to swallow!
    Digestive Tolerance: 10/10 - Didn't hurt or bother my stomach in the least!
    Effectiveness: 9/10 - Recovery has been ON PAR! I think today may be my last day logging this as I'm pretty sure I'm almost out of servings!!! Looking forward to fully reviewing this product!

  4. Weekly Vlog #16 (202 lb Pics, Cellucor Mystery Flavor, TSN Supps, Working Hard)

  5. BF DUP - Adaptation Cycle
    5 Lower Hypertrophy Day (Hybrid Cycle) - Weakpoint Pre Exhaustion / Muscle Ascending Pyramid Scheme (working weakest to strongest muscle groups)

    *No belts or straps

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -20 close grip pullups
    -20 dips
    -leg raises (10)
    -walking leg stretches
    -20 count hip openers
    -10 close grip pullups
    -10 dips
    -db side lateral 40x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    THE END GOAL...the end goal is what we strive for, what we work everyday for...and yet...everyday needs to have different aspects of focus ultimately leading you to that end goal...my Max Effort days are focused on the pure strength of a powerlifter...my Hybrid days are focused on the perfect combination of strength and size of bodybuilders who powerlift...and my Hypertrophy days are focused on adding the insane amount of muscle mass that I need to become the best bodybuilder out there...but no matter what...its the end goal that matters...ITS THE END GOAL THAT I STRIVE TO WORK TOWARDS EVERY.DAMN.SECOND.OF.EVERY.DAM N.DAY.

    **Calves**

    Pause at tops Standing calf raises- 4 sets of 10-12 reps each
    Toes straight
    130 x 11
    130 x 11
    Toes out
    130 x 11
    130 x 11

    Seated calf press- 4 sets of 15-20 reps
    Toes out (pause at tops)
    3 plates x 17
    3 plates x 17
    Toes straight (no pause)
    2 plates + 25 x 20
    2 plates + 35 x 20

    CRUSHIN THIS F#$KIN IRON WITH BAD INTENTIONS!!! THE FURY IS BOILING DEEP INSIDE ME...TIME TO UNLEASH!!!!

    Seated calf press drop (20 reps per)- 1 set
    1 plate x 20 Straight
    1 plate x 20 Out
    1 plate x 20 In
    1 plate x 20 Straight
    1 plate x 20 Out
    1 plate x 20 In

    **Hamstrings/Glutes**

    Laying leg curls (lower back arched and lats engaged)- 6 sets
    12-15 reps
    80 x 13
    80 x 13
    20-30 reps
    55 x 27
    55 x 27
    Timed (40-70 seconds)
    60 x 47 seconds
    60 x 47 seconds

    PUMP IS OUTTA THIS F#$KIN WORLD!!! MORE PAIN!!!! MORE GROWTH!!!!!

    Seated leg curls (settings: seat 3 leg 2)- 4 sets of 10-20 reps
    Normal
    100 x 13
    100 x 11
    Slight paused squeeze
    70 x 11
    70 x 11

    Single Leg Reverse cable glute raises- 3 sets per leg of 10-15 reps
    Left Leg
    15 x 12
    15 count break
    15 x 12
    15 count break
    15 x 12
    Right Leg
    15 x 13
    15 count break
    15 x 12
    15 count break
    15 x 12

    YOU STILL TRYIN TO KEEP UP? WELL THEN WHY THE F#$K ARE YOU SITTING DOWN!!! GET THE F#$K UP!!!! NEVER BOW DOWN!!!!!

    **Quads**

    Quad Sweep Partials (pushing knees together) - Close Stance Leg Press into hard static contraction (STAY SEATED IN BETWEEN SETS)- 3 sets of 20-30 reps
    18 plates x 22 into 30 second static
    18 plates x 22 into 30 second static
    18 plates x 22 into 30 second static

    Close Stance somersault squats- 3 sets of 10-15 reps
    1 pps + 10 ps x 12
    1 pps + 10 ps x 12
    1 pps + 10 ps x 12

    HOWLING LIKE A F#$KIN WOLF!!!! TAKING MY INTENSITY TO A WHOLE NEW LEVEL!!!!!!

    Close stance leg extensions- 3 sets
    20-30 reps
    80 x 30
    12-15 reps
    100 x 15
    110 x 13


    **Compounds**

    Low Bar Back Squats- 4 sets
    Normal (8 reps, increase 5 lbs every session)
    355 x 8
    Quad sweep CTUT (constant tension with no break at top of any rep or set doesn't count)
    225 x 20
    225 x 20
    225 x 20
    225 x 20

    NO PAUSE AT THE TOPS OF ANY REPS!!!!! CONSTANT TENSION!!!! EASILY THE MOST PAINFUL WORKOUT OF MY LIFE!!! THIS IS HOW I GROOOOW!!!!!!

    Behind the back Barbell double overhand shrugs- 3 sets of 10-20 reps
    225 x 11
    10 count break
    225 x 11
    10 count break
    225 x 11

    Cable scap retraction- 1 set of 20-50 reps
    120 x 33

    Its not one great workout that gets you to your end goal...its the culmination of a thousand great workouts that gets you to your end goal...AND IM ALWAYS WILLING, TRYING, AND PUSHING MYSELF TO WORK HARDER!!!!!

    Cool-Down:
    -cardio (if applicable)
    -full body MFR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10

    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!

    Total Effectiveness of Stack: 10/10 Consistently digesting and feeling great everyday! I would really advise people who need more energy and recovery time to supplement with any greens and multi supplement first thing in the AM...really sets your day up for success....and this TSN stack is doing just that!

    Cellucor C4 (Mystery Flavor) - Energy/Pump - Preworkout
    Dosage: 2 servings mixed in 12 oz water
    Taste: 10/10 - Took a little longer to sip on it today just to have the flavor longer
    Mixability: 10/10 - Still not a problem!
    Effectiveness: 11/10 - Energy and Pump OFF THE F#$KIN CHAAAARTZZZ!!!!....see workout above for proof

    FINAL REVIEW OF RSP BCAA CAPS COMING SOON!
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  6. RSP Nutrition BCAA Caps (3:1:1) Full Review
    After Entire Bottle of Logging



    About the Product

    BCAA (Branched Chain Amino Acids) consist of three essential amino acids: Leucine, Isoleucine and Valine; all of which play a critical role in muscle development and recovery. The most important BCAA for muscle growth is Leucine due to its unique ability to act as a catalyst for muscle protein synthesis. RSP Nutrition BCAA's contain a scientifically suggested 3:1:1 ratio of Leucine to Isoleucine to Valine, providing the optimal Leucine dosage for maximum muscle performance.*

    Use RSP Nutrition’s BCAA 3:1:1 to:
    -Increase Lean Muscle Growth*
    -Increase Muscle Endurance*
    -Accelerate Muscle Recovery*
    -Combat Muscle Catabolism*



    What I Expect
    When looking into BCAA supplementation, I usually first glance at Leucine and see the dosing on the product. From there I increase the servings to get anywhere from around 3-4g leucine (or as close as possible while still being feasible) and dose properly. BCAA supplementation to me, and from many studies and research articles, is beneficial to dose intraworkout as well as in between meals spaced 4-6 hours apart (as a bolus as per Layne Norton's personal research.) As I already supplement with BCAA intraworkout I wanted to begin and see if dosing BCAA's between meals would truly benefit me. What I will be looking for is:
    -increase in muscle tissue
    -increase in recovery time
    -increase in endurance
    -decrease in body fat
    (as per the label claims)

    Dosage
    Between meals 2x per day - 14 pills



    Taste/Aroma/Digestion 10/10
    EXTREMELY glad that these pills didn't have a smell to them or any flavor! Makes it easy to just swallow and continue on!

    Formula and Ingredients 8/10
    When looking at BCAA ratios, anything above a 2:1 ratio is fine with me as the 2:1 ratio was proven effective. As this product as a 3:1 ratio I am completely fine with that! The only drawback to these BCAAs is the amount you need to dose in order to hit your Leucine Threshold of 3-4g. That is really the only downfall of this product, but if you look, many BCAA Cap products are underdosed on Leucine and it may be a more feasible decision to go with a BCAA powder with a higher Leucine dosage.

    Effectiveness
    I am going to grade each exspectation individually as it would be too hard to grade as a whole (see below.)

    Increased Muscle Tissue NA/10 - I feel I cannot truly grade this as I am an extremely hard worker and to be quite honest, see gains everyday, year round so it is hard for me to give a product I am taking credit for it as I did not have the option of measuring exactly how much muscle tissue I have put on.

    Increased Recovery Time 10/10 - THIS was a great value to the product! My recovery time has been better than ever and has led me to my current implementation of supplementing with BCAAs between meals from now on. With increased recovery, I was able to go harder everyday and also something to note, GAVE ME MORE ENERGY THROUGHOUT THE DAY which was a nice surprise!

    Increased Endurance NA/10 - As with the increased lean muscle tissue, its nearly impossible for me to grade because I am genetically gifted with a high work capacity and has always had great endurance capabilities. I can say that I didn't notice an increase in endurance but at the same time there was no decrease.

    Decreased Bodyfat NA/10 - AGAIN I cannot fully attribute my lose in bodyfat to this product as I have been manipulating my nutrition to be geared TOWARDS loosing body fat.

    Overall 8/10
    I really enjoyed logging this product and am BEYOND happy to have been given the change to due so from RSP's Rep JP! Thanks a lot man! I am completely happy with taking this product as a recovery agent WHICH COULD POTENTIALLY LEAD TO INCREASED MUSCULAR SIZE, STRENGTH, AND DECREASED BODY FAT. Although it may not be feasible to be able to afford taking this product consistently, I would definitely give it a shot if you ever have extra funds or get the product and already supplement with BCAAs between meals! Again, thanks JP and RSP for sending this over to me!



    Link to entire workout log: http://forum.bodybuilding.com/showth...post1204809101

  7. BF DUP - Adaptation Cycle6 Upper Hypertrophy Day (Hybrid Cycle) (6-50 reps)UB Hybrid Warm Up*Full ROM-5 mins stepmill-rope cable crunch (80x20)-15 close grip pullups into db side 30x8-walking leg stretches-15 close grip pullups into db side 30x8-10 to 12 hip swings-15 close grip pullups into db side 30x8-flat barbell press bar x 12-15 close grip pullups into db side 30x8-close stance leg press 6 plates x 20-15 close grip pullups into db side 30x8-hip openersHERE I AM F#$KIN READY FOR WAR!!!! LETS DROP SOME BLOOD!!!!**Chest MMC**Pec Deck fly- 4 sets of 12-15 reps Both arms195 x 14195 x 14 Single arm120 x 13120 x 13Machine Speed Presses- 5 sets, 20-30 reps Fully Shortened - Flat (8 then all the way forward setting)2 plates x 202 plates x 202 plates x 20 Fully Lengthened - Incline (setting at 8)2 plates x 202 plates x 20WORKING ON BRINGING UP THIS WEAK AZZ CHEST!!!! I WANT MORE GROWTH!!! I NEED MORE THICKNESS!!!!!Flat barbell- 2+ sets of 8-10 reps225 x 9225 x 8Cable rope triceps (life fitness machine) 4 sets of 20-30 reps Pressdowns30 x 2430 x 24 Overhead30 x 2430 x 24REPPIN THIS SHYT OUT LIKE ITS NOTHIN!!!!! YOU WANTED INSANITY!!!! WATCH ME F#$KIN TEAR IT UP!!!!!!!Biceps- 5 sets Standing single twisting db curls (10-15 reps)30 x 1430 x 1430 x 14 Standing DB hammer curls- (20-30 reps)30 x 2030 x 20Db decline wrist curl circuit- 6 sets of 8-50 reps Reverse10 x 3010 x 3010 x 30 Palms up30 x 3030 x 3030 x 30YOU BROKE? YOU QUIT? F#$K THAT!Side laterals- 5 sets LF (12-20 reps)85 x 1385 x 13 SF (20-30 reps)50 x 2250 x 2250 x 22Pec deck reverse flys- 4 sets of 12-20 reps Palms down (12-20 reps)135 x 12135 x 12 Palms in (8-12 reps)135 x 12135 x 12POUNDIN THRU THIS GYM!!!! WARRIOR MENTALITY!!!!Fingertip grip Underhand Barbell front raises- 4 sets of 12-20 reps45 x 1445 x 1445 x 1445 x 14Width work- 8 sets Pullups (8-10 reps)(wide) +40 x 9(wide) +40 x 9 Ultra wide AMAP Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep)Bodyweight x 11Bodyweight x 11Bodyweight x 11KEEP GROWING!!!! KEEP PUSHING!!!! NEVER GUNNA SETTLE!!!!!Overhand K Style barbell rows- 3 sets Down to top of Knee(20-30 reps) 355 x 22(8-12 reps) 425 x 9 Below knee (8-12 reps)315 x 9 Wide (pointer on rings)225 x 13225 x 13Width work- 3 sets Timed pulldowns (40-70 seconds)(wide) 150 x 54 seconds(ultra wide) 105 x 62 seconds Forced Loose Form Pulldowns (10-15 reps)225 x 14YOU LAUGHIN? HA...ITLL BE REAL FUNNY WHEN IM STANDIN ON TOP OF YOU! SIT DOWN...STFU...AND WORK.Hanging leg raises (feet above head)- sets until unable to get 12+ reps per set141414Standing rope crunch- 3 sets 20-30 reps50 x 28 8-12 reps70 x 1170 x 11My back is a strongpoint on my physique...I wanted to take pictures assessing my width, thickness, and current level of lat leanness...WIDTH...THICKNESS.. .I WANT IT ALL!!!!!Lat striations at 202 lbs when I didn't even have them at 145 lbs on stage?...THATS HOW YOU F$#KIN WORK...Cool-Down:-cardio (if applicable)-full body MFR-stretching (static, dynamic)-vacuums (3 sets of 20 seconds squeezing as hard as possible)Current Supplement LogsTSN StackSuper Greens & Reds - Energy, Vitality, DetoxDosage: 4 Veggie Caps first thing in the AMTaste/Digestion: 9/10 - Slight aroma but barely any taste!Vita-T - Men's Multi-Vitamin with Testosterone and Prostate SupportDosage: 3 Veggie Caps first thing in the AMTaste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!Effectiveness: NA/10 Probiotic Weight Loss - Pre and ProbioticDosage: 2 Veggie Caps first thing in the AMTaste/Digestion: 10/10 - No bad pill taste and digested perfectly!Total Effectiveness of Stack: 10/10 The main claim I feel confident about making is that supplementing with a Greens+Multi-Vitamin upon waking is EXTREMELY BENEFICIAL! As I have been digging deeper into my nutrition (as I learn more and more in my studies), I am finding that changing subtle timings of certain nutrients has made all the difference in my physique. With the metabolic programming experiment (which I need to make an update on), I can say that I have honestly improved SIGNIFICANTLY in regards to overall body composition and maximal energy output. Loving this stack! Cellucor C4 (Mystery Flavor) - Energy/Pump - PreworkoutDosage: 2 servings mixed in 12 oz waterTaste: 10/10 - ohh....god...yes!!!!Mixability : 10/10 - Still not a problem!Effectiveness: 11/10 - Pics above for pump! Energy proved in the narration of my workout! And THIS IS WHY C4 is ranked as my top preworkout!

  8. BF DUP - Adaptation Cycle
    7 Weakpoint Day - Arms and Calves (Hybrid Cycle) (8-30 reps)

    *NO STRAPS

    Specific Warmup:
    -5 mins stepmill
    -cable crunches 80 x 30
    -db laterals 20 x 40
    -close grip pullups x 30
    -hip openers
    -underhand pullups x 30

    WALK LIKE I BUILT THIS TOOOWN!!!!! STEPS SO BIG, I SHOOK THE F#$KIN GROUND!!!!! IM NEVER BACKIN DOWN!!!!!

    **short rest periods under 60 seconds**

    Forearm work - CJ thumbless front into reverse curls into reverse curl extensions- 2 sets of 15-30 reps
    50 x 28 into extensions 30 x 22
    50 x 28 into extensions 30 x 22

    DB wrist curl superset (palms down into palms up)- 2 sets of 15-20 reps into 30-50 reps
    25 x 11 into 35 x 30
    25 x 11 into 35 x 30

    TAKIN THIS WEAKPOINT DAY TO A WHOLE NEW F#$KIN LEVEL!!!!

    Standing Barbell curls (pinky on smooth line)- 3-4 sets of 20 reps
    100 x 20
    100 x 20
    100 x 20

    Partials - Close grip bench press- 3-4 sets of 20 reps
    165 x 20
    170 x 20
    170 x 20

    I NEED THIS!!! I WANT THIS!!! SOON, MY ARMS AND CALVES WONT BE WEAKPOINTS...THEY'LL BE OVERPOWERING...OVERLY STRONG...OVERLY BIG...BUT GUESS WHAT...IM NOT THERE YET...I WANNA EARN IT!!!!

    Single arm constant TUT db- 4 sets of 8-12 reps
    Constant TUT
    30 x 10
    35 x 8
    Twisting
    35 x 8
    35 x 8

    ROBOT Hard contraction cable triceps (next to lat pulldown machine)- 4 sets of 8-12 reps
    Bar pressdowns
    100 x 12
    120 x 8
    Overhead forward rope extensions
    70 x 12
    80 x 12

    MORE REPS!!! MORE SETS!!! OVERTRAINING EVERY F#$KIN DAY!!!!!!

    SF Both Arm Db hammer- 2 sets of 20-30 reps
    25 x 20
    25 x 20

    SF Crossbody Single arm overhead extensions- 2 sets
    15-20 reps
    20 x 20
    30-40 reps
    10 x 30

    KEEP STARIN WHILE YOU SHOULD BE WORKIN! THATS WHY YOU LOOK THE SAME DAY IN DAY OUT...FOCUS...WORK HARD...EAT A TON...F#$KING GROW!!!!

    SF Holding Arm - Cable forearm (SF)- 6 sets
    Palms down
    (12-15) 10 x 15
    (12-15) 10 x 15
    (20-30) 5 x 20
    Palms up
    (12-15) 35 x 14
    (12-15) 35 x 14
    (20-30) 25 x 30

    Seated calf press + NOS (10 second break between sets)- 4 sets
    Toes straight (8-10 reps)
    4 plates + 25 x 10
    4 plates + 25 x 10
    Toes out (10-12 reps)
    3 plates + 25 x 12
    3 plates + 25 x 12

    ENTIRE PUMP IS BEYOND PAINFUL!!!! BEYOND WHAT MORTALS CAN STAND!!! BEYOND ANYTHING YOU'VE EVER SEEN!!!

    Standing machine calf press + NOS (20 second break between sets)- 4 sets
    12-15 reps
    145 x 13
    145 x 13
    SPEED 20-30 reps
    85 x 30
    100 x 20

    Forced calf stretch- 1 set
    190 x 30 seconds

    I have literally NEVER been on this much of a streak! Physically...Mentally...EVERYT HING in my life that I have been working so hard towards in turning into reality...and that just tells me that what I'm doing is working...that just tells me to WORK. HARDER.

    Cool-Down:
    -cardio (if applicable)
    -full body MFR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support

    Probiotic Weight Loss - Pre and Probiotic

    Total Effectiveness of Stack: 10/10 Today begins experimenting with this product! I took NONE of these supplements this morning and want to assess if I notice a TRUE change in overall recovery and energy output throughout the day. Tomorrow I will then dose the product mid-day, the following day I will dose the product before bed, and then I will have a write up of how each individual dosing schemes affected me and which dosing is optimal.

    I DID notice a less amount of "constant/smooth" energy towards the end of my workout. That being said the difference was BARELY noticeable but still needed to be noted as I believe in is proving my theory correct about supplementing with Greens+Mutli first thing in the morning. The difference in percentages (if I had to estimate) was around a 5-10% difference.

    Cellucor C4 (Mystery Flavor) - Energy/Pump - Preworkout
    Dosage: 2 servings mixed in 12 oz water
    Taste: 10/10 - ohh....god...yes!!!!
    Mixability: 10/10 - Still not a problem!
    Effectiveness: 10/10 - Pump is just nutso on this like always! HONESTLY never looked as good as I did today...arms and calves are really coming along nicely! Energy was just as great as ever HOWEVER I did feel a little less of a "smooth" energy feeling towards the end of the workout...I have NEVER experienced this before with C4 so I am almost 100% that it is proving me theory correct as I did not supplement with my typical Greens+Multi first thing in the AM...that being sad the difference was BARELY noticeable but still something to note!

  9. BF DUP - Adaptation Cycle
    1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)

    *RAW using OLY bars only (no belts, straps, or knee wraps)

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -20 close grip pullups
    -20 dips
    -leg raises (10)
    -walking leg stretches
    -20 count hip openers
    -10 close grip pullups
    -10 dips
    -db side lateral 40x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    Experimenting with my training, nutritional, and supplemental programming...takes notes...day in...day out...I am learning my body...testing it...seeing how it reacts...and recording the data...the past few weeks have had my training tailored to emphasize mobility and form corrective work...time to make it functional...time to apply it and see how well I "think" I know my body...ITS TIME FOR A CHALLENGE!!!!!

    Squats- 3+ sets of Singles/Doubles/Triples
    Warm up
    Bar x 10
    135 x 5
    225 x 2
    315 x 2
    365 x 1
    EXPLOSIVE Low Bar Back
    405 x 2
    425 x 1
    435 x 1
    525 x 2!!!
    410 x 2
    410 x 2

    TORE THAT F#$KIN BAR OFF THAT GOD DAMN RACK!!!!! FIRST REP WAS EASY AS F#$K!!!! SECOND REP WAS A GRINDER!!!!! BUT YOU KNOW WHAT...I LIVE FOR THAT SHYT!!! I LIVE FOR THE STRUGGLE!!!!

    Sumo Deadlifts (deloaded reps)- 3+ sets of Singles/Doubles/Triples
    Warm ups
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    Normal
    455 x 1
    455 x 1
    545 x 2!!!
    425 x 2

    YES!!!! YES!!!! YOU READ THAT F#$KIN RIGHT!!!!! HIT MY PREVIOUS MAXES FOR A DOUBLE ON BOTH SQUATS AND DEADLIFTS!!!!!! NOW THE SWEATS POURIN!!! NOW THE BLOOD'S PUMPIN!!!! NOW THE WAR HAS BEGUUUUUN!!!!!

    Leg press quad sweep partials (down to first knob)- X sets of 3-5 reps
    Fully lengthened
    22 plates x 3
    22 plates x 3
    22 plates x 3
    Single leg fully shortened
    6 plates + 2 25's x 5
    6 plates + 2 25's x 5
    Fully shortened
    30 plates x 5
    30 plates x 5

    Smith Machine Somersault squats (holding onto front of machine)- 4 sets 2-5 reps
    275 x 3
    275 x 3
    10 count pause in hole
    225 x 2
    225 x 2

    IS THAT ALL YOU GOT?!!?!?!? BRING IT AT ME!!!!!!!

    Reset Reps - Laying paused leg curls (3A)- 4 sets
    2-5 reps
    150 x 4
    150 x 4
    150 x 4

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 3-5 reps
    120 x 5
    125 x 3
    125 x 3
    125 x 3

    KING OF THIS IRON F*&KIN THRONE!!!!!!!!

    Seated calf press- 6 sets of 2-5 reps
    Toes Straight - 1.5 Reps Lengthened
    6 plates x 4
    6 plates x 4
    6 plates x 4
    Toes Striaght - 1.5 Reps Shortened
    5 plates x 5
    5 plates x 5
    5 plates x 5

    Standing machine calf- 4 sets of 3-6 reps
    Toes out
    265 x 5
    265 x 5
    265 x 5
    (hold as long as possible at top) 265 x 26 count

    THERES NO ONE OUT THERE TRAINING LIKE THIS!!!!

    Seated close grip scapula retractions- 6 sets of 3-5 reps
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3

    Conventional BB shrugs deadlifted off floor- 3 sets of 3-5 reps
    405 x 5
    405 x 5
    405 x 5

    ...SHYTS.GETTIN.REAL...GROWTH OFF THE F#$KIN CHARTS!!!!!!

    Cool-Down:
    -2 winggate sprints (3 min warm up, sprints, 10 mins total)
    -full body MFR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support

    Probiotic Weight Loss - Pre and Probiotic

    Total Effectiveness of Stack: 10/10 Today I will be dosing the product mid-day to assess the effects! Will record comparisons on Sunday after trying all 3 dosing strategies!

    Cellucor C4 (Mystery Flavor) - Energy/Pump - Preworkout
    Dosage: 2 servings mixed in 12 oz water
    Taste: 10/10 - I think this is becoming my favorite C4 FLAVOR!!!
    Mixability: 10/10
    Effectiveness: 10/10 - Nitrates BLOW my pump up EVEN ON ME DAYS with lower reps! Energy helped FUEL THE FIRE for my LIFETIME PRS!!!!!

  10. Weekly Vlog #17 (Wide, Thick, Striated Lats, 525x2 Squat, 545x2 Deadlift)

  11. BF DUP - Adaptation Cycle
    2 Upper MAX EFFORT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    *Full ROM

    -5 mins stepmill
    -rope cable crunch (80x22)
    -15 close grip pullups into db side 30x8
    -walking leg stretches
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 25
    -15 close grip pullups into db side 30x8
    -hip openers

    YOU NEED A REASON!!! YOU NEED A PURPOSE!!!! THIS IS MY LIFE!!! THIS IS MY PASSION!!! TIME TO GET IT ON...TIME TO GET F#$KIN CRAAAAAAZY!!!!!!!

    5:2:1 tempo Flat Paused Bench- 3+ sets of tri-clusters of Singles/Doubles/Triples with 30 second break between each cluster
    Warm ups
    135 x 3
    185 x 3
    225 x 1
    255 x 1
    Working sets
    Normal Grip (pinkys on rings)
    275 x 2
    275 x 2
    335 x 2!!!
    Wide Grip (pointers on rings)
    225 x 2
    225 x 2
    225 x 2
    Normal Grip
    245 x 2
    245 x 2

    HIT MY MAX FOR A F#$KIN DOUBLE!!!! F#$KIN EASY!!!!!

    Single cable upper pec fly (heavier setting)- 4 sets
    Handle
    25 x 5
    25 x 5
    Rope
    20 x 5
    20 x 5

    Wide Grip Width Work- 6 sets of 2-5 reps
    Wide grip (partials)
    +2 plates x 3
    +2 plates x 2
    Wide grip (reset reps)
    +1 plate x 5
    +1 plate + 5 x 3
    Ultra Wide (AMSAP until unable to get sets of 5 with 5 second break between sets)
    5
    5
    5
    5
    5
    5
    5
    5

    DRIPPIN BLOOD ON THIS IRON!!! I AM THE MASTER!!!! YOU ARE THE STUDENT!!!!

    Compound Row (LF)- 6 sets of 3-5 reps
    Single Arm
    10 plates + 2 35's x 3
    10 plates + 2 35's x 3
    10 plates + 2 35's x 3
    10 plates + 2 35's x 3
    Single arm fully shortened slow tempo
    6 plates x 4
    6 plates x 4
    6 plates x 4

    DB rear delt flys- 4 sets of 3-5 reps
    Palms Down
    45 x 5
    50 x 4
    Palms Facing
    50 x 5
    50 x 5

    TRY AND OUT DO ME!!! STRENGTH...SIZE...WHATEVER...I ACCEPT YOUR F#$KIN CHALLENGE!!!

    DB Side laterals (seat lvl 8)- 6 sets
    LF Standing DB (3-5 reps)
    95 x 3
    95 x 3
    95 x 3
    SF Seated
    50 x 4
    50 x 4
    Paused at top Seated
    30 x 5

    Weighted dips- 2 sets of 2-5 reps
    +2 plates + 5 x 5
    +2 plates + 5 x 5

    AGGRESSIVE INTENSITY FIRING INSIDE ME!!! POURING WITH SWEAT!!! DRIPPING WITH DEDICATION!!!!

    BB overhand front raises- 3 sets
    85 x 5
    85 x 5
    85 x 5

    Kikel Single Arm Rope Pulldowns- 4 sets of 3-5 reps
    25 x 5
    30 x 3
    30 x 3
    30 x 3

    MOTHERF#$KIN ANIMAAAAAL!!!!!!

    Biceps- 6 sets of 2-4 reps per arm
    Both arm alt
    60 x 3
    60 x 3
    Both arm same time
    50 x 5
    Single rope hammer
    30 x 3
    30 x 3

    DB wrist curl circuit- 6 sets of 8-12 reps
    Palms up
    55 x 12
    60 x 12
    55 x 10
    Palms down on decline preacher
    20 x 12
    20 x 12
    20 x 12

    MORE VOLUME THAN YOU CAN F#$KIN COMPREHEND!!!!! GTFO!!!!!

    Hanging leg raise to eyes- AMSAP until unable to get 5 with 5 count break between sets
    5
    5
    5
    5
    5

    0:2:0 Tempo Rope cable crunches- 3 sets
    80 x 5
    80 x 5
    80 x 5

    EVERYBODY BACK UP!!!!!!!!! I RUN THIS!!!!!!!!!

    Cool-Down:
    -2 winggate sprints (3 min warm up, sprints, 10 mins total)
    -full body MFR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support

    Probiotic Weight Loss - Pre and Probiotic

    Total Effectiveness of Stack: 10/10 Today will be the last day of the experiment and I will be dosing the stack before bed and recording the entire experiment tomorrow! Already have a general outline but I will post a full write up as well as a review video!

    RSP Fast Fuel (Fruit Punch) - Energy/Pump - Preworkout
    Dosage: 2 servings (1 packet) mixed in 10 oz water
    Taste: 3/10 - WELL...I can honestly say this flavor was pretty bad...had a real bitter taste and just wasn't enjoyable to me and Im a fruit punch fan. Will definitely have to try some of the other flavors
    Mixability: 7/10 - LOTS of foam at the top but not many particles within the product so overall not too bad
    Effectiveness: 9/10 - WOW! I gotta say, with the flavor and mixability being sub-par, I was kinda worried about how this product would affect me but WOW...my overall energy, pump, and even to an extent, my focus was improved! Energy and pump were the two STANDOUT effects of this product! I was LITERALLY just in the zone and was really surprised by how great this product actually worked! Excited to continue to try it along with stacking it with Agmagen! BIG thanks to JP AKA "The Cupcake Kid" for hooking me up and giving me the chance to try the product!!!

    RSP Nutrition Fast Fuel (Fruit Punch) Review

  12. TSN Health SuperStack Dosing Experiment

    Before I begin, I'd like to give a big thanks to Opeth from bodybuilding.com! He is a TSN Rep and was kind enough to give me the opportunity to log these products!

    [img]http://www.**********************/store/media/aitmanufacturers/119.jpg[/img]

    Hypothesis
    Many months ago I began experimenting with Greens and Multi-Vitamin supplement first thing upon waking before eating simply as I saw it as a time when my body needed as many nutrients as possible. For you guys that follow me, you'll know I train first thing in the morning so my first meal of the day is also my preworkout meal. My belief a year or so ago was that I should cramp as many nutrients into my system as possible pre, intra, and post workout in order to achieve optimal results. That change made all the difference in my physique, performance, and energy. As time passed and I added in a Greens supplement along with a Multi-Vitamin, I found that I gained greater total energy throughout the day, increased recovery time, and an overall feeling of euphoria throughout the day that was not as prevelant without the Greens and Multi-Vitamin supplementation. Grading the increase in energy, recovery, and happiness, I would that they all increased around 10%. Although 10% is a rough number and is not that important to many people, my goals are extreme so obviously I am going to be taking things to the extreme in order to achieve the most results possible within the shortest amount of time. My basis of judging will be assessing the energy, recovery, and happiness variations that I believe are due to the Greens and Multi-Vitamin supplement. The probiotic, in my opinion after ten days of logging, hasn't shown much results as I a in a mini-cut and was previously loosing fat before supplementing with this. I do not feel the probiotic is increasing my fatloss.

    Methods
    In order to test my hypothesis, I began dosing the Health SuperStack from TSN consisting of: Super Greens & Reds, Vita-T, and Probiotic. The supplement claims are as follows:

    Super Greens & Reds -Energy, Vitality, Detox
    Vita-T -Overall Health and Bodily Systemic Support
    Probiotic -Weight Loss, Immune and Digestive Support

    The dosing for the above supplements were: Super Greens & Reds at 4 pills, Vita-T at 3 pills, and Probiotic at 2 pills. This stack was taking on three different days at three different times: first thing upon waking, midday, and right before bed.

    Results
    After three days of the above dosing regimen, the results were as follows:

    First Thing Upon Waking -increase in energy, recovery, and happiness throughout the entire day
    Midday - slight increase in energy, recovery, and happiness towards the end of the day
    Right Before Bed - no noticeable change

    My hypothesis was proven correct and supplementing with this Health Stack from TSN proved most effective and efficient dosing first thing upon waking. From here on out with all of my future Greens and Multi-Vitamin supplementing, I will be dosing them first thing upon waking allowing me to make the most of every!


  13. BF DUP - Adaptation Cycle
    3 Lower Hybrid - Mobility Emphasis with a focus in completely shortening and lengthening target points (Hybrid Cycle - Hybrid Days/Weakpoint Training)(4-10 rep range)

    *Squats and deadlifts kept at RPE 4-5 using 3+ sets (focus: increasing load used by 5-10+ lbs per session with increased mobility along with set usage

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -25 count hip openers
    -25 close grip pullups
    -20 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    Lately my mentality in the gym was changed from intense to INSANELY. F&$KING. AGGRESSIVE...my mentality has been that of a warrior, SLAYING his foes in war...this is my battlefield...AND IM READY FOR WAR!!!!!!

    Squats- 4 sets of 4 reps
    Warm Ups
    Bar x 6
    135 x 4
    225 x 2
    315 x 2
    (3:1:3 Tempo) Low Bar Back
    380 x 4
    385 x 4
    385 x 4
    Paused Front Squat Back Off Work
    225 x 4

    Deadlifts- 3 sets of 4 reps
    Sumo
    425 x 4
    425 x 4
    425 x 4

    MOTHERF@$KIN LION!!!!!! YOUR THE DAMN WHILDABEAST!!!!

    15 count break between sets - Close stance leg press quad sweep partials (toes straight)- 6 sets of 4-10 reps
    Fully Shortened
    22 plates + 2 25's x 10
    22 plates + 2 25's x 10
    22 plates + 2 25's x 10
    Fully Lengthened (quads to chest)
    18 plates x 6 into 33 count squeeze
    18 plates x 6 into 33 count squeeze
    18 plates x 6 into 33 count squeeze

    ATG Somersault squats (hands held together)- 3 sets of 40-70 second sets
    Slow Negatives
    25 ps x 52 seconds
    25 ps x 52 seconds
    25 ps x 52 seconds

    ITS TIME FOR A CHANGE!!!!! MAKE IT HAPPEN!!!!!!

    Laying paused leg curls- 5 sets of 5-10 reps
    15 count laying down between sets
    90 x 9
    15 count stretch
    90 x 9
    15 count stretch
    90 x 9
    1.5 repped paused shortened reps
    50 x 7
    50 x 7

    Glute/Ham raise- 3 sets of 4-10 reps
    4
    4
    4

    MADE FROM BROKEN PARTS!!! YOU CAN SEE GOD WHEN I TAKE MY MASK OFF!!!

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 3 sets of 6-8 reps
    100 x 7
    100 x 7
    100 x 7

    Seated calf press- 3 set of 3-6 reps
    5:5:5:5 Tempo
    (toes straight) 5 plates x 3
    (toes out) 5 plates x 3
    Timed (50-70 seconds)
    (toes straight) 3 plates x 70 seconds

    F@$KIN IRON ASSASSIN!!!!! CHALLENGE ACCEPTED!!!!

    Standing calf machine- 3 sets of 5-10 reps
    Slow Tempo staying on balls of feet
    205 x 9
    10 count hard stretch
    205 x 9
    10 count hard stretch
    205 x 9
    10 count hard stretch

    Manu Shrugs (Non Strapped bb front shrugs deadlifted off ground)- 4 sets
    Mixed grip
    315 x 26
    315 x 26
    Double overhand 10 count pause at top
    225 x 7
    225 x 7

    OUT STRENGTH...OUT MUSCLE...PLAYING THE F@$KIN MASS GAME!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    ...202 lb FDB...weakest pose BY FAR...working harder and harder every second of everyday to ADD. THAT. MASS...



    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10

    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!

    Total Effectiveness of Stack: 10/10 MAN! Back to dosing first thing in the AM and loving it! Cannot say enough about how much I love Greens and Multis! Probiotic...ehhh...but all in all loving this health stack!

    Cellucor C4 (Mystery Flavor) - Energy/Pump - Preworkout
    Dosage: 2 servings mixed in 12 oz water
    Taste: 10/10 - AAAAAANNNNDDDD I wanna drink this all day! I never thought I'd say it...but...this is now my favorite C4 flavor...just keeps tasting better and better by the day!
    Mixability: 10/10
    Effectiveness: 11/10 - ENERGY!!! PUMP!!! ALL PERFECT!!!! C4 is the #1 preworkout for a reason...LOVE IT!

  14. BF DUP - Adaptation Cycle
    4 Upper Hybrid - Arm and Chest Isolation Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)

    *RR = Robot Reps

    UB Hybrid Warm Up
    *Full ROM

    -5 mins stepmill
    -rope cable crunch (80x22)
    -15 close grip pullups into db side 30x8
    -walking leg stretches
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 25
    -15 close grip pullups into db side 30x8
    -hip openers

    Everyday is a new day!!! Every moment is a new moment!!! SO IVE GOT TO GO OUT THERE AND SHOW THEM IM A DIFFERENT CREATURE!!!!

    RR Flat Barbell Bench (volume overload on sets, RPE 5)- X sets of 4 reps
    225 x 4
    225 x 4
    225 x 4
    225 x 4
    225 x 4
    225 x 4
    225 x 4
    225 x 4
    225 x 4
    225 x 4

    Cable flys- 6 sets of 6-10 reps
    Down
    57.5 x 8
    57.5 x 8
    Bear Hugs - Middle (Lvl 11, 2 count shortened)
    30 x 8
    30 x 8
    Up (2 count shortened)
    25 x 8
    25 x 8

    TEARIN IT COMPLETELY F#$KIN UP!!!! NOBODY'S TRAINING LIKE THIS!!!

    Back Complex- 10 sets of 4-10 reps
    (SF into LF) Ultra wide grip pulldown ss single arm seated compound rows
    180 x 7 into 6 plates + 25 x 8
    180 x 7 into 6 plates + 25 x 8
    (ALL SF) Ultra wide grip pulldown ss seated cable rows
    180 x 7 into 165 x 8
    180 x 7 into 165 x 8
    **Fully shortened**
    3 point pause Wide grip pullups (2 count squeeze at top, pause hallway down, pause at bottom)
    4
    4
    compound rows (3 count contraction)
    4 plates x 9
    Both arm neutral grip high row circuit (paused reps)
    4 plates x 6
    4 plates x 6
    4 plates x 6

    WARRIOR F#$KIN MENTALITY!!! STALK!!! HUNT!!! KILL!!!!!

    Rear standing db reverse fly- 6 sets of 6-10 reps
    Palms down
    35 x 7
    35 x 7
    35 x 7
    Palms facing
    50 x 9
    50 x 9
    50 x 9

    DB side laterals- 6 sets
    LF Normal (6-8 reps)
    80 x 7
    80 x 7
    80 x 7
    SF Leaning (8-10 reps)
    45 x 9
    45 x 9
    45 x 9

    NEVER GUNNA SETTLE!!! ALWAYS WORK TO BE DONE!!! NOT EVEN CLOSE TO WHERE I WANNA BE...TO WHERE IM GUNNA BE!!!!!

    Weighted Dips ss both arm db curls (45 lb bar)- 3 sets of 6-10 reps
    Dips:
    +70 x 6
    +70 x 6
    +70 x 6
    Both arm db curls:
    50 x 8
    50 x 8
    50 x 8

    Single Arm Db front raise circuit- 3 sets of 4-8 reps
    30 x 8
    30 x 8
    30 x 8

    VEINZ AND STRIATIONZ FOR F#$KIN DAYZ!!!! I NEEEEED MOOOORE PAAAAAIN!!!!!!!

    SF single crossbody rope pressdown (front to back)- 3 set circuit of 6-10 reps
    20 x 9
    20 x 9
    20 x 9

    SF rope cable hammer- 3 sets of 6-10 reps
    20 x 9
    20 x 9
    20 x 9

    HANDS UP!!! THIS IS MY F#$KIN TOWN!!!!

    Forearm work - CJ thumbless front into reverse curls- 2 set circuits of 10-15 reps
    ALL THUMBLESS
    #1
    60 x 19 into 30 x 18
    60 x 19 into 30 x 18
    #2
    60 x 19 into 30 x 18
    60 x 19 into 30 x 18

    Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
    15
    10 count break
    11
    10 count break
    9

    Standing rope cable- 4 sets of 6-10 reps with minimal break
    Normal
    90 x 10
    100 x 5
    Fully shortened (5 count contraction)
    70 x 5
    70 x 5

    IS THAT ALL YOU GOT?!?!?!?! COME AND F#$KIN GET IT!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10

    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!

    Total Effectiveness of Stack: 10/10 Energy and recovery all day!! Man I am just feeling incredible! Everyone else around me is getting sick...except me...immune system is STRONG AS F#$K! Haha


    Cellucor C4 (Mystery Flavor) BATTLES...RSP Nutrition Fast Fuel (Fruit Punch)

    VS

    Preworkout Used: Cellucor C4 Mystery Flavor
    Day: 2/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 10 oz water
    Taste: 10/10 - Every damn day the taste gets better and BETTER!! Not had a bad experience with it yet!
    Mixability: 10/10 - NEVER an issue! No foam or particles within the shake in the least! Never even use a blender cube!
    Effectiveness: 11/10 - Energy and Pump are TOP NOTCH like always! I've been sweating a lot more recently as well which is pretty nice since I tend to get cold as the gym's heating is horrible...I dont think they even turn it on haha but this product just CONTINUALLY delivers!

  15. BF DUP - Adaptation Cycle
    5 Lower Hypertrophy Day (Hybrid Cycle) - Weakpoint Pre Exhaustion / Muscle Ascending Pyramid Scheme (working weakest to strongest muscle groups)

    *No belts or straps

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -25 count hip openers
    -25 close grip pullups
    -20 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    Ive never followed the crowd...I could give a shyt what others think of me...I do things my way...I do the things that other people aren't doing, in order to get the results they don't have...I've said it before and I'll keep saying until the day I die...IM A DIFFERENT CREATURE!!!!!!!

    **Calves**

    Pause at tops Standing calf raises- 4 sets of 10-12 reps each
    Toes straight
    130 x 12
    145 x 10
    Toes out
    145 x 10
    145 x 10

    Seated calf press- 4 sets
    Toes out (pause at tops, 15-20 reps)
    3 plates x 18
    3 plates x 18
    Toes straight (no pause, 20-50 reps)
    2 plates x 30
    2 plates x 30

    ITS BODYBUILDING F@$KER!!!!

    Seated calf press drop (20 reps per)- 1 set
    1 plate x 20 Straight
    1 plate x 20 Out
    1 plate x 20 In
    1 plate x 20 Straight
    1 plate x 20 Out
    1 plate x 20 In
    1 plate x 20 straight

    **Hamstrings/Glutes**

    Laying leg curls (lower back arched and lats engaged)- 6 sets
    Normal
    (12-15 reps) 80 x 14
    (12-15 reps) 80 x 14
    (20-30 reps) 55 x 30
    Twisting Feet Out At Bottom
    (20-30 reps) 35 x 20
    (40-70 seconds) 50 x 60 seconds
    (40-70 seconds) 50 x 60 seconds

    NO ONE EVER SAID THIS LIFE WOULD COME EASY!!!!!!!

    Seated leg curls (settings: seat 3 leg 2)- 4 sets of 10-20 reps
    Normal
    100 x 14
    100 x 14
    Slight paused squeeze
    70 x 14
    70 x 14

    Single Leg Reverse cable glute raises- 3 sets per leg of 10-15 reps
    Left Leg
    15 x 13
    15 count break
    15 x 13
    15 count break
    15 x 13
    Right Leg
    15 x 13
    15 count break
    15 x 13
    15 count break
    15 x 13

    IVE COME FOR BLOOD!!!!!! AND IM NOT LEAVING TILL I HAVE YOUR HEART!!!!!!

    **Quads**

    Quad Sweep Partials (pushing knees together) - Close Stance Leg Press into hard static contraction (STAY SEATED IN BETWEEN SETS)- 3 sets of 20-30 reps
    18 plates x 24 into 33 second static
    18 plates x 24 into 33 second static
    18 plates x 24 into 33 second static

    Close Stance somersault squats- 3 sets of 10-15 reps
    1 pps + 10 ps x 13
    1 pps + 10 ps x 13
    1 pps + 10 ps x 13

    YOU THINK THE END IS CLOSE!? YOUR F@$KIN DONE!!!!!!

    Close stance leg extensions- 3 sets
    20-30 reps
    90 x 30
    100 x
    12-15 reps
    120 x 12
    3 count squeeze
    60 x 8 dropped into 30 x 8


    **Compounds**

    Low Bar Back Squats
    Quad sweep CTUT (constant tension with no break at top of any rep or set doesn't count)
    315 x 20
    315 x 20
    315 x 20
    315 x 20
    CTUT Timed (40-70 seconds)
    (Low bar) Bar x 70 seconds
    (Low bar) 135 x 70 seconds
    (High bar) 135 x 60 seconds

    I WANT IT ALL!!!!!!!!!

    Behind the back Barbell double overhand shrugs- 5 sets of
    10-20 reps
    225 x 12
    10 count break
    225 x 12
    10 count break
    225 x 12
    50-100 reps
    135 x 50
    75-100 reps
    Bar x 100

    NOT THIS TIME!!! THIS IS NOT THE END!!!! ITS WHERE I BEGIN!!!!!! WE ARE UP AGAINST THE WORLD!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10

    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!

    Total Effectiveness of Stack: 8/10 After a decent amount of time I can honestly rate this stack so far as an 8/10! The Greens & Reds along with the multivitamin are proving to continually show the same increases in energy and recovery levels as well as overall healthily functioning. The only downside to this stack is that it is extremely hard to rate a probiotic as I have NEVER had gut issues and was already loosing bodyfat at the same pace as I was BEFORE taking this product. All in all...LOVING IT!!! Still think I have around 1/3-1/2 of the bottles left!!!!


    Cellucor C4 (Mystery Flavor) BATTLES...RSP Nutrition Fast Fuel (Fruit Punch)

    VS

    Preworkout Used: Cellucor C4 Mystery Flavor
    Day: 3/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 10 oz water
    Taste: 10/10 - Yes yes...it has jumped up to MY FAVORITE TASTING PREWORKOUT!!! Such a unique flavor!!!
    Mixability: 10/10 - NEVER an issue! No foam or particles within the shake in the least! Never even use a blender cube!
    Effectiveness: 11/10 - Workouts like todays REALLY puts products to test their limits! All the blood volume and overall pain is incredible and to have a preworkout help power you thru it really does take a great workout and makes it legendary! Energy and pump, as always, FOR DAAAYZZZZZ!!!!

  16. BF DUP - Adaptation Cycle
    6 Upper Hypertrophy Day (Hybrid Cycle) (6-50 reps)


    UB Hybrid Warm Up
    *Full ROM
    *DB side or rear delt (15x8)

    -5 mins stepmill
    -rope cable crunch (80x22)
    -15 close grip pullups into db side 30x8
    -walking leg stretches
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 25
    -15 close grip pullups into db side 30x8
    -hip openers

    ARE YOU READY!?!! ARE YOU PREPARED!?!?!? YOU BETTER F@&KIN BE, CAUSE SHYTS ABOUT TO CHANGE!!!!! YOUVE NEVER SEEN INTENSITY LIKE THIS!!!!!!!

    **Chest MMC**

    30 degree incline db flys- 4 sets of 10-15 reps
    45 x 12
    45 x 12
    45 x 12
    45 x 12

    Flat barbell- 2+ sets of 8 reps
    Normal
    230 x 8
    Power Reps (explosive work to increase tricep force prodction)
    135 x 8
    135 x 8
    135 x 8

    WORKIN ON INCREASING SIZE AND POWER BEYOND YOUR LIMITS!!!! YOU THINK YOU KNOW POWERFUL...YOU THINK YOU KNOW MASS....YOU HAVENT SEEN SHYT YET!!!!!!!!

    Machine Speed Presses- 4 sets 20-30 reps
    Fully Lengthened (3/4 reps) - Incline (setting at 8)
    2 plates x 26
    2 plates x 26
    2 plates x 26

    Width work- 8 sets
    Pullups (8-10 reps)
    (wide) +45 x 12
    (wide) +50 x 9
    Ultra wide AMAP Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep)
    Bodyweight x 12
    +5 x 8
    +5 x 8

    BLOOD VOLUME OFF THE F&$KIN CHARTS!!!!! IM THE DEFINITION OF UNSTOPPABLE!!!!!

    Overhand K Style barbell rows- 5 sets
    Down to top of Knee
    (20-30 reps) 355 x 23
    Below knee (8-12 reps)
    315 x 10
    315 x 10
    Below knee paused reps (2 count squeeze at peak contraction)
    225 x 8
    225 x 8
    Below knee paused reps (5 count squeeze at peak contraction)
    135 x 10

    Width work- 3 sets
    Timed pulldowns (40-70 seconds)
    (wide) 150 x 56 seconds
    (ultra wide) 105 x 70 seconds
    Forced Loose Form Pulldowns (8-12 reps)
    240 x 8

    DEADLY VOLUME!!! DAY IN DAY OUT!!!! F&$KIN MACHINE!!!!!!!

    Side laterals- 5 sets
    LF (12-20 reps)
    85 x 15
    85 x 14
    SF (20-30 reps)
    50 x 30
    55 x 20
    55 x 20

    DB reverse flys- 3 sets of 20-30 reps
    30 x 20
    30 count break
    30 x 20
    30 count break
    30 x 20

    MORE MASS!!!! MORE STRIATIONS!!! MORE VASCULARITY!!!!

    Single Underhand DB front raise holding circuit- 4 sets of 12-20 reps
    20 x 20
    20 x 12
    20 x 12

    Cable rope triceps (life fitness machine) 4 sets of 20-30 reps
    Pressdowns
    30 x 26
    30 x 26
    Overhead
    30 x 26
    30 x 26

    BLEEDIN EVERY F&$KIN REP OUT!!!!

    Biceps- 5 sets
    Standing single twisting db curls (10-15 reps)
    35 x 10
    35 x 10
    35 x 10
    Standing Both arm DB hammer curls- (20-30 reps)
    30 x 22
    30 x 22

    Db decline wrist curl circuit- 6 sets of 8-50 reps
    Reverse
    15 x 25
    15 x 25
    15 x 25
    Palms up
    35 x 35
    35 x 35
    35 x 35

    YOU CANT KILL WHAT YOU CANT BEAT!!!!!! BEASTIN EVERY SESSION!!!!

    Hanging leg raises (feet at chest level) sets until unable to get 12+ reps per set
    16
    15
    15

    Standing rope crunch- 3 sets
    20-30 reps
    50 x 30
    8-12 reps
    80 x 8
    80 x 8

    Full moon time to feast! Im a monster! IM A BEAST!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!

    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10

    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!

    Total Effectiveness of Stack: 10/10 Looking forward to doing a final review! May happen sooner rather than later as there as been no signs of diminishing effects (not that I expected there to be given this category of supplementation.) Highly recommend everyone, even if your diet is in check, to experiment with greens supplementation first thing in the morning! Its the smallest change in timing that has had a bigger impact than expected!

    Cellucor C4 (Mystery Flavor) BATTLES...RSP Nutrition Fast Fuel (Fruit Punch)

    VS

    Preworkout Used: RSP Fast Fuel (Fruit Punch)
    Day: 4/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 1 packet mixed in 10 oz water
    Taste: 3/10 - As I previously stated with my initial review of Fast Fuel (and was warned about), Fruit Punch is pretty bitter and gross...have heard good things about the others flavors though so may have to give them a try in the future!
    Mixability: 7/10 - Foaming at the top and bottom as I finished along with SLIGHT mixability problems...not too bad but noticeable while drinking
    Effectiveness: 8/10 - Well! The energy and pump was a pleasant surprise again! Had a decent flow of energy throughout with only a slight taper nearing the end of my workout while the pump lasted the entire time! I do notice that this makes me sweat a lot more (kinda like it) and helps keep me warmer throughout! Slight focus increase but nothing substantial. Overall I like it! If I had to relate it to another preworkout, I would say its PROBABLY most likely a cross between a ProSupp's Mr. Hyde's energy and an Evogen EVP Plus' pump and focus (better than Hyde energy, not as good as EVP Plus pump and focus.)

  17. BF DUP - Adaptation Cycle
    7 Weakpoint Day - Arms and Calves (Hybrid Cycle) (8-30 reps)

    *NO STRAPS


    Specific Warmup:
    -5 mins stepmill
    -hip openers
    -cable crunches 80 x 30
    -db side laterals 20 x 40
    -db rear delt flys 10 x 20
    -close grip pullups x 30
    -hip openers
    -underhand pullups x 30


    It's 50% training, nutrition, and supplementation and 50% WORk ETHIC...I'd chose someone with the pure hard azz work till you die mindset over someone genetically blessed ANYDAY!!!! NO EXCUSES!!!!!! STEP RIGHT UP AND DIE!!!!!!

    **short rest periods under 60 seconds**


    Forearm work - CJ thumbless front into reverse curls into reverse curl extensions- 2 sets of 15-30 reps
    50 x 30 into extensions 30 x 24
    60 x 16 into extensions 30 x 24


    DB wrist curl superset (palms down into palms up)- 2 sets of 15-20 reps into 30-50 reps
    25 x 12 into 35 x 32
    25 x 12 into 35 x 32


    TEARIN THIS SESSION UP!!! ITS AN ALL OUT SPRINT TO THE FINISH LINE!!!!

    Standing Barbell curls (pinky on smooth line)- 3-4 sets of 20 reps
    105 x 20
    105 x 20
    105 x 20


    Partials - Close grip bench press- 3-4 sets of 20 reps
    175 x 20
    175 x 20
    175 x 20


    YEAH I'LL HIT THAT 1 plate curl and 2 plate bench FOR HIGH F&$KIN REPS!!!!

    Tricep dips- 1 set AMAP
    40


    Single arm constant TUT db- 4 sets
    Constant TUT (8-12 reps)
    35 x 10
    35 x 10
    Twisting (12-15 reps)
    30 x 12
    30 x 12


    NOW IT'S GETTIN HARDCORE!!!!!

    ROBOT Hard contraction cable triceps (padded machine)- 4 sets of 8-12 reps
    Bar pressdowns (8-12 reps)
    60 x 12
    70 x 8
    Overhead forward rope extensions (12-15 reps)
    40 x 12
    40 x 12


    SF Both Arm Db hammer- 2 sets of 20-30 reps
    25 x 30
    30 x 20


    THIS CANNIBAL IS HUNGRY FOR MEAT!!!!! DEADLY MINDSET!!!!!

    SF Crossbody Single arm overhead extensions- 2 sets
    15-20 reps
    25 x 16
    30-40 reps
    10 x 36


    SF Holding Arm - Cable forearm (SF)- 6 sets
    Palms down (20-30 reps)
    5 x 28
    5 x 22
    5 x 22
    Palms up
    (12-15) 35 x 15
    (12-15) 35 x 15
    (20-30) 30 x 20


    BLOOD IS POURING OUT MY VEINZ!!!!!! FOCUS ON THE FINISH!!!!!!

    Barbell curl- 1 set AMAP
    45 lb bar x 50


    Seated calf press + NOS (10 second break between sets)- 4 sets
    Toes straight (8-10 reps)
    5 plates x 8
    5 plates x 8
    Toes out (10-12 reps)
    4 plates x 10
    4 plates x 10


    LIGHT WEIGHT MOTHERF@$KER!!!!

    Standing machine calf press + NOS (20 second break between sets)- 4 sets
    12-15 reps
    145 x 14
    145 x 14
    SPEED 20-30 reps
    100 x 30
    115 x 22


    CHALLENGE. ACCEPTED.

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)




    Current Supplement Logs
    TSN Stack
    Super Greens & Reds - Energy, Vitality, Detox
    Dosage: 4 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Slight aroma but barely any taste!


    Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support
    Dosage: 3 Veggie Caps first thing in the AM
    Taste/Digestion: 9/10 - Little bit of a more noticeable taste than the greens but still not anything bad!
    Effectiveness: NA/10


    Probiotic Weight Loss - Pre and Probiotic
    Dosage: 2 Veggie Caps first thing in the AM
    Taste/Digestion: 10/10 - No bad pill taste and digested perfectly!


    FINAL REVIEW VIDEO AND WRITE UP COMING SOON!


    Cellucor C4 (Mystery Flavor) BATTLES...RSP Nutrition Fast Fuel (Fruit Punch)


    VS


    Preworkout Used: RSP Fast Fuel (Fruit Punch)
    Day: 5/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 1 packet mixed in 10 oz water
    Taste: 3/10 - Just as yesterday, noticed that HUGE bitter taste...not a fan personally
    Mixability: 7/10 - Still foaming with a bit of unmixed particles throughout
    Effectiveness: 8/10 - The pump in my arms and calves today along with the energy throughout was very nice! Noticed a slight amount of more focus today then yesterday...have a feeling its because yesterday was an overall more "taxing" day on my system than today but still needed to be noted!

  18. Top Secret Nutrition's Health SuperStack Full Review (Greens & Reds, Vita-T, and Probiotic)About Me-5'8" / 202 lbs / 21 years old-Bodybuilder/RAW Powerlifter-BF DUP Training Program consisting of 6 day split, squatting, benching, deadlifting 3-4x per week, 30+ sets (high volume) every sessionAbout the Products(Ingredients, Label Claims)Super Greens & Reds - Energy, Vitality, DetoxVita-T - Heart Health, Liver Health, Immune System, DigestionProbiotic - Weight Loss, Appetite Control, Digestive and Immune System, Normal Blood Sugar Levels
    ExpectationsAs you can clearly see from the product descriptions and claims above, this is going to be a health stack of supplements. For those of you who know the basics of supplement reviews, you'll know that truly evaluating and grading the effectiveness of health supplement label claims is extremely difficult as it does not have clear-cut energy/pump/focus effects such as preworkout reviews. Thus, I have logged this stack of products over the course of the past few weeks, using nearly 3/4th's of each bottle. A link to my entire Sponsored Supplement Workout Log can be found at: http://forum.bodybuilding.com/showth...post1218029911. Now, my expectations of these products is the following:-label claims of energy, vitality, detox, hearth health, liver health, immune system, digestion, weight loss, appetite control, digestive and immune system, and normal blood sugar levels-recovery increases and general euphoric feelings I have previously felt when supplementing with GreensDosingI have been focusing on nutrient timing more and more as I get deeper into my BS and CPT degrees along with online research of my own. After beginning experimenting with metabolic programming, I began experimenting by supplementing with greens first thing upon waking VS midday VS before bed. The link to my entire 3 day experiment can be found at: http://forum.bodybuilding.com/showth...hp?t=160901231. The conclusion was that supplement with Greens (along with the entire stack) FIRST THING UPON WAKING PROMOTED HIGHER ENERGY LEVELS AND OVERALL INCREASED DAILY FEELINGS OF EUPHORIA OVER any other time of the day. Thus my dosing for optimal results was as follows:Super Greens & Reds - Energy, Vitality, Detox - 4 pillsVita-T - Men's Multi-Vitamin with Testosterone and Prostate Support - 3 pillsProbiotic Weight Loss - Pre and Probiotic - 2 pills*All taken first thing upon waking before eating my first meal/preworkout meal of the dayTasteSuper Greens & Reds - Energy, Vitality, Detox 9/10 - Had a slight "greens" aroma that only green supplements have (if you've taken them before you'll know exactly what I'm talking about.) Only had a slight flavor but really barely anything to note.Vita-T - Men's Multi-Vitamin with Testosterone and Prostate Support 9/10 - I cannot quite put my finger on the exact taste BUT it was something that wasn't "non-flavored." Barely any aroma and went down easy!Probiotic Weight Loss - Pre and Probiotic 10/10 - NO flavor or aroma what so ever which was nice and made it slightly easier to get downTotal - 9/10 - Overall if there was a slight flavor or aroma that was presence, it did not make me not want to take the pills, rather was something that needed to be noted for accuracy!Negative Side EffectsAs with all supplements there comes a risk of negative side effects that will either A. present themselves right away such as rashes, headaches, indigestion, etc. or B. take a long term of usage to cause health problems (when taken for years+.) Luckily, I can say there was NO immediate negative side effects as the pills digested immediately and caused no problems. I cannot attest to longterm side effects as I have not taken these products for years.EffectivenessSuper Greens & Reds - Energy, Vitality, DetoxEnergy - 10/10Vitality/Euphoric Feeling - 10/10Detox - NA/10Recovery - 10/10Total - 10/10 I truly believe greens products SHINE for their energy, vitality, and recovery capabilities. Months ago when I first began supplementing with greens, I changed NOTHING else in my training, nutrition, or supplementation, and found those previously stated effects to become heightened while supplementing with them. This blend ALSO came with a Reds blend that was most appreciated! My main greens supplements in the past were Machine Greens and Orange Triad+Greens. After this log, I can say that I truly enjoyed these greens and reds the most! AND...they had more effective results than the previous two supplements. The increases, if I had to grade would be a 5-10% increase overall. Although thats not a BIG factor for some, the more extreme your goals are, the more that 5-10% count.Vita-T - Men's Multi-Vitamin with Testosterone and Prostate SupportHeart Health - NA/10Liver Health - NA/10Immune System - NA/10Digestion - NA/10Recovery - 10/10Euphoric Feeling - 10/10Total - 8/10 Stacking a multi-vitamin WITH a greens supplement is a recipe for success in my books as it helps increase your overall recovery and vitality! I cannot however fully review the heart, liver, immune system, or digestion claims of this product as I have NEVER had problems with my heart, liver, immune, or digestion system in the past. I have always been a healthy well-functioning individual so claiming these products increased my health (without bloodwork and test results being done) to me, would be lying. I can say I didn't notice a decrease in any functioning.Probiotic Weight Loss - Pre and ProbioticWeight Loss - NA/10Appetite Control - 0/10Digestive and Immune System - NA/10Normal Blood Sugar Levels - NA/10Total - 0/10 This was the only downfall TO this stack for me personally. I have never needed to use a probiotic as all of my digestion, immune system, and general functioning as always been extremely efficient. As far as the weight loss claims, I am currently doing a slight mini-cut and was loosing fat AT THE SAME RATE before and while taking this product. I did notice that the appetite control claim was NON-EXISTENT. There was no curb in appetite and I was fairly hungry like usually.Individual Ranking
    #1Super Greens & Reds - Energy, Vitality, DetoxEASILY the best and the STANDOUT product in this stack! Effective and more measurable than the others. DEFINITELY recommend others to supplement with some sort of Greens supplement first thing upon waking as it is the smallest change to your supplementation that can make a BIG impact.#2Vita-T - Men's Multi-Vitamin with Testosterone and Prostate SupportI believe that no matter how good your diet is, an extra multi-vitamin is that bite of "insurance" we all need to make sure we are functioning optimally in order to achieve optimal results. This has a great blend and is definitely a multi-vitamin I would recommend to others. #3Probiotic Weight Loss - Pre and ProbioticThis was in my personal opinion, the worst product of the stack and one that I would not recommend to others UNLESS you have issues and are in the search for a probiotic supplement. I cannot attest to its value as a probiotic product so definitely do your research before purchasing any probiotics.
    PriceSuper Greens & Reds - Energy, Vitality, DetoxPurchase Link: http://www.bodybuilding.com/store/to...eens-reds.htmlValue: 30 day supply for $20.98 / 90 day supply for $41.96Opinion: GREAT purchase! Under $50 for a 3 month supply isn't a bad deal at all ESPECIALLY considering some of the prices of other greens supplements.Vita-T - Men's Multi-Vitamin with Testosterone and Prostate SupportPurchase Link: http://www.bodybuilding.com/store/to...on/vita-t.htmlValue: 30 day supply for $19.98Opinion: At $20 for a 1 month supply, its less than $1 a day to support your health...to me...definitely worth it! Probiotic Weight Loss - Pre and ProbioticPurchase Link: http://www.bodybuilding.com/store/to...ight-loss.htmlValue: 30 day supply for $19.98Opinion: Since I was not a fan of this product, I personally would take the money for this product and buy one of the other options aboveOverall 8/10Having truly enjoyed and saw numerous benefits from 2 of the 3 products, with the 3rd product being a waste in my opinion, I can give this whole health stack an 8/10 with the note that IF I HAD ONLY STACK THE GREENS AND MULTI, IT WOULD BE A 10/10 STACK! Overall I am glad I was given the opportunity to by Opeth and TopSecretNutrition to have logged this stack and for the value of these products, as well as them being in pill form and not a gross tasting shake, I will from now on be purchasing these greens and multi until I either get to log and test another one of these categories of products or find a better option. But as of now, these will be my go to Greens and Multi-Vitamin! Again, thank you for the opportunity and I hope you all enjoyed my review!

  19. BF DUP - Adaptation Cycle
    1 Lower MAX EFFORT - STRENGTH & POWER OUTPUT (1-5 rep range)

    *RAW using OLY bars only (no belts, straps, or knee wraps)

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -25 close grip pullups
    -25 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    ARE YOU READY?!?!?!?!?!?!? ARE YOU MOTHERF#$KIN REEEEEAAAAAADDDDDDYYYY?!?!?!?! STORMIN INTO THIS GYM LIKE A F#$KIN HURRICANE!!! HERE TO DESTROY!!!! HERE TO OWN!!!! HERE TO F#$KIN KILL!!!!!

    Squats- 3+ sets of Singles (increase single by 1 or more sets every session, max of 10 sets)
    Warm up
    Bar x 10
    135 x 5
    225 x 2
    315 x 2
    365 x 1
    Low Bar Back (45-120 second break between sets)
    415 x 1
    415 x 1
    415 x 1
    415 x 1
    415 x 1
    415 x 1

    Paused EXPLOSIVE Squat Power Reps (drop 90 lbs from above using weight, pause in hole, explode out)- 3 sets of doubles
    325 x 2
    325 x 2
    325 x 2

    RESTRICTED REST TIME TRAINING FTW!!! EXPLODIN OUTTA THAT DAMN HOLE!!! I WANT MORE F#$KIN POWER!!!!

    Sumo Deadlifts (deloaded reps)- 3+ sets of Singles (increase single by 1 or more sets every session, max of 10 sets)
    Warm ups
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    Normal (45-120 second break between sets)
    445 x 1
    445 x 1
    445 x 1
    445 x 1

    Paused EXPLOSIVE Deadlift Power Reps (drop 90 lbs from above using weight, explode off ground, pause at top)- 3 sets of doubles
    355 x 2
    355 x 2
    355 x 2

    RIPPIN THAT BAR OFF THE FLOOR!! SILVERBACK GORILLA STOMPING AROUND THIS IRON ASYLUM!!

    Banded Close Stance Quad Sweep Partials- 5 sets of 3-5 reps
    Double Wrapped
    Green bands + 14 plates x 5
    Green bands + 16 plates x 5
    Green bands + 18 plates x 5
    Green bands + 18 plates + 2 25's x 3
    Green bands + 18 plates + 2 25's x 3

    Smith Machine Somersault squats (holding onto front of machine)- 4 sets 2-5 reps
    275 x 4
    275 x 4
    10 count pause in hole
    225 x 3
    225 x 3

    THATS HOW YOU GROW YOUR QUAD SWEEPS!!! NEVER AFRAID TO THROW SOME WEIGHT AROUND!!! YOU HAVENT SEEN ANYTHING YET!!!!

    Reset Reps - Laying paused leg curls (3A)- 4 sets
    2-5 reps
    155 x 2
    155 x 2
    155 x 2

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 3-5 reps
    125 x 4
    125 x 4
    125 x 4
    125 x 4

    THIRSTY FOR BLOOOOD!!!! I WANT MORE!!!!!!!!

    Seated calf press- 6 sets of 2-5 reps
    Toes Straight - 1.5 Reps Lengthened
    6 plates x 5
    6 plates x 5
    6 plates x 5
    Toes Striaght - 1.5 Reps Shortened
    6 plates x 2
    6 plates x 2
    6 plates x 2

    Standing machine calf- 4 sets of 3-6 reps
    Toes out
    265 x 6
    265 x 6
    265 x 6
    (hold as long as possible at top) 265 x 28 count

    NOT DONE!!! NEVER DONE!!!! THIS IS MY HOME!!!!!! MY F#$KIN KINGDOM!!!!

    Seated close grip scapula retractions- 6 sets of 3-5 reps
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4

    Conventional BB shrugs deadlifted off floor- 3 sets of 3-5 reps
    405 x 5
    405 x 5
    405 x 5

    Winggate sprints have been a STAPLE in my leg training for about 6+ months now...after months upon months of hitting them hard, experimenting, and documenting my progress...i can say without a doubt, MY LEGS ARE ON A NEW LEVEL from where they were...PLAYIN THE MASS GAME MOTHERF@$KER!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Current Supplement Logs

    Cellucor C4 (Mystery Flavor) BATTLES...RSP Nutrition Fast Fuel (Fruit Punch)+ Agmagen

    VS+

    After two days of testing Fast Fuel, it was clear that C4 was in the lead by a considerable margin...but you know what...if C4 is REALLY that good...I wanna TRULY put it to the test! Had samples of Agmagen laying around from RSP Rep JP! LETS GO!

    Preworkout Used: RSP Fast Fuel (Fruit Punch)+Agmagen (Pomegranate)
    Day: 6/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 1 packet of Fast Fuel and 1 packet of Agmagen mixed in 12 oz cold water
    Taste: 8/10 - VERY interesting! For as bad as the Fast Fuel was alone, the Agmagen seemed to CANCEL out the bitter note of FF and made it taste extremely fruity and enjoyable! Did not expect that at all haha
    Mixability: 7/10 - Noticed the same foam and residue from Fast Fuel with really no bad noticeable signs from Agmagen!
    Effectiveness: 9/10 - The addition of Agmagen (Agmatine Sulfate) REALLY increased the pump aspect of Fast Fuel! The pump really stood out even on a lower rep day AND the energy was very smooth throughout like always!

    THE BATTLE WINNER....










    Will be announced tomorrow

  20. Cellucor C4 (Mystery Flavor) VS RSP Fast Fuel (Fruit Punch)


    VS


    About the Products
    I have gone in depth on both ingredients previously so if you wish to learn more about the products (ingredients, dosages, pros, cons, etc.) check out the links below to my videos as well as the websites to purchase and learn all about the products themselves!!
    Cellucor C4
    http://www.cellucor.com/products/9-c4-extreme - Use coupon code "BKUP20" to save 20% off your order
    #1 - http://www.youtube.com/watch?v=cxOeFbm1Q7A
    #2 - http://www.youtube.com/watch?v=TVl08gQXkNI
    #3 - http://www.youtube.com/watch?v=GUxR3oK3bV8
    #4 - http://www.youtube.com/watch?v=bE3a2DGdojE
    #5 - http://www.youtube.com/watch?v=3uTgVVjgQl8
    #6 - http://www.youtube.com/watch?v=JYG9-2erRdY
    Cellucor C4 Mystery Flavor Review - http://www.youtube.com/watch?v=GzoVCTDqTGg
    Cellucor C4 BATTLES…RSP - http://www.youtube.com/watch?v=JRdTzXl--yU


    RSP Fast Fuel
    http://rspnutrition.com/shop/223/fast-fuel - Use coupon code "JP10" to save 10% off your order
    Review - http://www.youtube.com/watch?v=TpegQr9HRno





    What I Expect
    If you guys follow me, you'll know that I have tested and reviewed MANY preworkout products and that out of all the ones I've tried, Cellucor C4 stands at my #1 spot! But as the saying goes "there's always someone better." OR...something in this case! I am looking to put my favorite and most effective preworkout to the test against as many competitors as it can handle in my Preworkout Battles series kept on my forums and youtube channel! If C4 gets beat, then it turns into THAT winner's battles! But this is the FIRST competition...so...lets see how it plays out! RSP Nutrition's Fast Fuel (Fruit Punch) flavor will be the first competitor!


    Each BATTLE will consist of
    -3 days taking Cellucor C4 followed by 3 days of taking Opposing Preworkout
    -Entire write up and video review of the battle assessing: mixability, flavor, energy levels, pump increases, focus changes, ingredient profile overview and thoughts, overall effectiveness of product, AND THE WINNER!!!!
    -Rating will be the standard ?/10


    THE BATTLE!!!!!
    Cellucor C4 Mystery Flavor VS RSP Nutrition's Fast Fuel Fruit Punch Flavor
    Mixability
    10 VS 7
    Flavor
    11 VS 7
    Energy
    10 VS 10
    Pump
    10 VS 9
    Focus
    10 VS 10
    Total Overall Effectiveness
    10.2 VS 8.6





    Mixability
    Cellucor products, at least the ones that I have tried have NEVER given me a mixability issue. RSP Fast Fuel on the other hand left foaming at the top and bottom of the shake will slight residue throughout. I used NO blender cube for either in order to assess TRUE mixability.


    Flavor
    The Mystery Flavor of C4 has become my FAVORITE tasting pre workout yet! I honestly cannot wait to see what the name is for it because it is a flavor that is so hard to put your finger on, and is just ALL AROUND so enjoyable! Hoping Cellucor comes out with COR-BCAA's in this flavor! RSP's Fruit Punch was by far one of the worse flavored products I've ever tasted (although I've been told it is their worst preworkout flavor.) That originally earned it a 3/10...but then, as Cellucor was in the lead, I figured Fast Fuel deserved a boost, so I stacked it with RSP's Agmagen Pomegranate and WOW did the flavor sky rocket! Literally took it up to a 7, which, coming from a 3 is a BIG jump!


    Energy
    I gotta give it to BOTH of these products here! Both gave me ample energy throughout the entire workout! The only thing to note would be that C4 seemed to give me more immediate energy, while FF seemed to take a little longer to kick in.


    Pump
    EVEN with the addition of Agmatine Sulfate to FF, C4's pump was STILL better and lasted longer/harder throughout my workouts! Truly both very good pump pre workouts in my opinion!


    Focus
    Now I know what a lot of you guys are thinking, "why assess focus when that isnt the main intent of either pre workout?" Well to me, a good preworkout supplies you with ample energy and pump which in turns makes you look and feel better throughout your workout...if you look and feel better, OBVIOUSLY you are going to perform/focus better! As they were both extremely effective, they both in turn provided MORE than enough focus!


    Total Overall Effectiveness
    As you can see, C4 either tied or BEAT FF in every category...making Cellucor C4...THE WINNER!!!! I do need to note that I had not expected FF to actually stack up NEARLY as well as it did against such a Goliath of a pre workout like C4! All in all they are both TREMENDOUS products and definitely worth a try! But if you try the FF...DO NOT BUY FRUIT PUNCH...one of the WORST flavors I've ever had...and if you buy C4...GET THE MYSTERY FLAVOR...changed my taste buds for life hahaha! BIG shoutout to Cellucor and RSP, in particular their 2 tremendous reps, Bob and JP, for hooking me up with these products! Without them the challenges couldn't have taken place so thanks to both of you! There 2 great guys who deserve recognition for the great work they do in representing their companies!



  21. BF DUP - Adaptation Cycle
    2 Upper MAX EFFORT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    *Full ROM
    *DB side or rear delt (15x8)

    -5 mins stepmill
    -rope cable crunch (80x22)
    -15 close grip pullups into db side 30x8
    -walking leg stretches
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 25
    -15 close grip pullups into db side 30x8
    -hip openers

    I CAN'T CONTROL MYSELF!!! I GET TO THE GYM, AND A FLIP SWITCHES ON...I CAN'T CONTROL MYSELF!!!!!! TIME TO UNLEASH THE BEAST OF WAAAAAR!!!!!!!!

    5:2:1 tempo Flat Paused Bench- 3* sets of Singles/Doubles/Triples
    Warm ups
    135 x 3
    185 x 3
    225 x 1
    Working sets (40-120 second break between sets)
    Doubles
    255 x 2
    255 x 2
    255 x 2
    255 x 2
    Singles
    255 x 1
    255 x 1
    255 x 1
    255 x 1

    Single cable upper pec fly (by lat machine)- 4 sets of 3-5 reps
    2 count pause
    40 x 3
    40 x 3
    40 x 3
    40 x 3

    RIPPIN THIS F&$KIN PLACE APART!!!

    Wide Grip Width Work- 6 sets of 2-5 reps
    Wide grip (forced partials)
    +2 plates x 4
    +2 plates x 4
    Wide grip (reset reps)
    +1 plate + 5 x 4
    +1 plate + 5 x 4
    Ultra Wide (AMSAP until unable to get 5 sets of 5 with 5 second break between sets)
    +25 x 5
    +25 x 5
    +25 x 3

    GIMME BLOOOOOD!!!!

    Compound Row (LF)- 6 sets of 3-5 reps
    Single Arm
    10 plates + 2 35's x 4
    10 plates + 2 35's x 4
    10 plates + 2 35's x 4
    10 plates + 2 35's x 4
    Single arm fully shortened slow tempo
    6 plates x 5
    6 plates + 2 25's x 3
    6 plates + 2 25's x 3

    DB rear delt flys- 4 sets of 3-5 reps
    Palms Down
    50 x 5
    55 x 3
    Palms Facing
    55 x 5
    60 x 5

    EARN IT!!!!! I HAVE NOTHING TO LOSE AND ALL THE TIME IN THE WORLD!!!!!!

    DB Side laterals (seat lvl 8)- 6 sets
    LF Standing DB (3-5 reps)
    95 x 4
    95 x 4
    SF Seated
    50 x 5
    50 x 5
    Paused at top Standing
    40 x 5
    40 x 5

    Weighted dips- 2 sets of 2-5 reps
    +2 plates + 10 x 4
    +2 plates + 10 x 4

    THE IS EMPTY!!!! GUESS NO ONE WANTS TO WORK!!!!! SAVAGE MENTALITY!!!!!

    DB single arm front raises- 4 sets of 3-5 reps
    40 x 3
    40 x 3
    40 x 3

    Kikel Single Arm Rope Pulldowns- 4 sets of 3-5 reps
    30 x 4
    30 x 4
    30 x 4
    30 x 4

    I TAKE WHAT I F&$KIN WANT!!!!

    Biceps- 6 sets of 2-4 reps per arm
    Both arm alt
    60 x 4
    Both arm same time
    55 x 3
    Single twisting
    55 x 3
    Single rope hammer
    30 x 4
    30 x 4

    Cable forearm (5 count squeeze)- 6 sets of 3-5 reps
    Palms down
    10 x 5
    10 x 4
    10 x 4
    Palms up
    42.5 x 3
    42.5 x 3
    42.5 x 3

    I WANNA BE THE BEST!!!! THE HARDEST CORE MOTHERF@&KER THAT EVER LiVED!!!!!

    Hanging leg raise to eyes- AMSAP until unable to get 5 with 5 count break between sets
    5
    5
    5
    5
    5
    5

    Rope cable crunch (machine by pulldown)- 4 sets of 3-5 reps
    5 count squeeze
    120 x 5
    130 x 5
    140 x 5
    150 x 5

    ...walked over to get my gym bag...two guys just stare at me...then I hear "holy sh*t"...I DROP JAWZ...ALWAYS PUSHING THE LIMIT!!! Tell me I can't do something...THEN WATCH ME ACHIEVE IT!!!!! NEW AGE!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Cellucor C4 (Mystery Flavor) BATTLES...Neon Sport's Volt (Watermelon)

    VS

    Preworkout Used: Cellucor C4 Mystery Flavor
    Day: 1/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 10 oz water
    Taste: 11/10 - NEED THIS AS A BCAA!!!!
    Mixability: 10/10 - Do I even need to comment?
    Effectiveness: 11/10 - MAN did I BLOW thru my workout!! POWERED BY DAT C4!!!!

  22. BF DUP - Adaptation Cycle
    3 Lower Hybrid - Mobility Emphasis with a focus in completely shortening and lengthening target points (Hybrid Cycle - Hybrid Days/Weakpoint Training)(4-10 rep range)

    *Squats and deadlifts kept at RPE 4-5 using 3+ sets (focus: increasing load used by 5-10+ lbs per session with increased mobility along with set usage

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -25 close grip pullups
    -25 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    MONSTER...that's the mentality I have going into EVERY. DAMN. WORKOUT...I DARE you to find someone who works harder...who has more intensity...AND WHO WANTS IT MORE!!!!!! STAR IN THIS CITY!!!!!

    Squats- 7 sets
    Warm Ups
    Bar x 6
    135 x 4
    225 x 2
    315 x 1
    365 x 1
    Low Bar Back
    (3:1:3 Tempo) 390 x 4
    (20-40 seconds CTUT) 315 x 20
    (20-40 seconds CTUT) 315 x 20
    Front Squats (30-50 seconds CTUT)
    135 x 30
    135 x 30
    High Bar Close Stance (30-50 seconds CTUT)
    135 x 30
    135 x 30

    MORE F@&KIN VOLUME!!!!! ILL KEEP PUSHIN TILL IM DEAD!!!!!!

    Deadlifts- 5 sets
    Sumo (non strapped, mixed grip)
    405 x 4
    405 x 4
    Conventional (strapped, double overhand)
    405 x 4
    405 x 4
    SLDL (20-40 seconds CTUT, strapped, double overhand)
    225 x 20

    HA! EASY!!!! CONTRACTIONS ARE OUTTA THIS F@$KIN WORLD!!!!

    15 count break between sets - Close stance leg press quad sweep partials (toes straight)- 6 sets of 4-10 reps
    Both Legs Fully Shortened
    24 plates x 4
    24 plates x 4
    24 plates x 4
    Single Leg Fully Lengthened Circuit (quads to chest)
    4 plates x 8
    4 plates x 8
    Timed 1.5 reps Lengthened (40-70 seconds)
    4 plates x 50

    ATG Somersault squats (hands held together)- 3 sets of 40-70 second sets
    Slow Negatives
    25 ps x 54 seconds
    25 ps x 54 seconds
    25 ps x 54 seconds

    IM BIGGER THAN THIS!!!!!! IM BETTER THAN THIS!!!!! ITS TIME TO F@$KIN BLEEEEED!!!!!

    Laying paused leg curls- 5 sets of 5-10 reps
    15 count laying down between sets
    95 x 5
    15 count stretch
    95 x 5
    15 count stretch
    95 x 5
    1.5 repped paused shortened reps
    50 x 8
    50 x 8

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 3 sets of 6-8 reps
    100 x 8
    100 x 8
    100 x 8

    IM BATTLE TESTED!!!!!!! TEARIN THIS BATTLEFIELD APART!!!!!

    Seated calf press- 3 set of 3-6 reps
    5:5:5:5 Tempo
    (toes straight) 5 plates x 4
    (toes out) 5 plates x 4
    Timed (40-70 seconds)
    (toes straight) 4 plates x 40

    Standing calf machine- 3 sets of 5-10 reps
    Slow Tempo staying on balls of feet
    220 x 5
    10 count hard stretch
    220 x 5
    10 count hard stretch
    220 x 5
    10 count hard stretch

    DIE!!!!!!! IM WILLING TO DIE FOR MY GOALS!!!!! I WANT IT ALL!!!!! TAKING THE PATH OF MOST RESISTANCE!!!!

    Non Strapped bb front shrugs deadlifted off ground- 4 sets
    Mixed grip
    315 x 30
    315 x 30
    Double overhand 10 count pause at top
    225 x 8
    225 x 8

    Standing machine calf- 1 set of 10 reps
    5:5;5;5 Tempo
    115 x 6

    Patrick, Chris, JP, Stan, Paul...ALL of those in contest prep or doing any sort of competitive endeavor...F@$KIN INSPIRATIONAL!!!!!! I'm pushing myself HARDER than ever so when I'm in your positions...IM F@$KIN PREPARED!!!!! NO ONES GUNNA BEND OR BREAK ME!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    Cellucor C4 (Mystery Flavor) BATTLES...Neon Sport's Volt (Watermelon)

    VS

    Preworkout Used: Cellucor C4 Mystery Flavor
    Day: 2/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 10 oz water
    Taste: 11/10
    Mixability: 10/10
    Effectiveness: 11/10
    Comments: Been playing around with the timing of when I take C4 in order to have it "kick in" the rough time I start my workout...will be reporting all the findings in the coming days!

  23. BF DUP - Adaptation Cycle
    4 Upper Hybrid - Arm and Chest Isolation Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)


    UB Hybrid Warm Up
    *Full ROM
    *DB side or rear delt (15x8)

    -5 mins stepmill
    -rope cable crunch (80x22)
    -15 close grip pullups into db side 30x8
    -walking leg stretchesit
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 25
    -15 close grip pullups into db side 30x8
    -hip openers

    Its not 10 hours that makes a champion...its 1,000 hours...constantly pushing...never giving up...and NEVER looking back...doubt is to be expected when working towards greatness...quitting, on the other hand...IS NEVER A F#$KIN OPTION!!!!

    Incline BB bench- 6 sets of 4 reps
    Warm up
    Bar x 8
    135 x 4
    155 x 4
    Working Sets
    5:1:5 Tempo
    175 x 4
    175 x 4
    175 x 4
    1:5:1 Tempo
    135 x 4
    135 x 4
    135 x 4

    Cable flys- 6 sets of 6-10 reps
    Down
    57.5 x 9
    57.5 x 9
    Bear Hugs - Middle (Lvl 11, 2 count shortened)
    30 x 9
    30 x 9
    Up (2 count shortened)
    (both) 25 x 9
    (single) 15 x 9

    GOTTA WORK F#$KIN HARD TO BRING THIS WEAK AZZ CHEST UP!!!! IM ABOUT TO TEAR IT UP NOW!!!! BACK THE F#$K UP!!!!

    Back Complex- 10 sets of 4-10 reps
    (SF into LF) Ultra wide grip pulldown ss single arm seated compound rows
    180 x 8 into 6 plates + 25 x 9
    180 x 8 into 6 plates + 25 x 9
    (ALL SF) Ultra wide grip pulldown ss seated cable rows
    180 x 8 into 165 x 9
    180 x 8 into 165 x 9
    **Fully shortened**
    3 point paused pullups (2 count squeeze at top, pause hallway down, pause at bottom)
    (WG) 5
    (CG) 5
    compound rows (3 count contraction)
    4 plates x 10
    Both arm high row (paused reps)
    (neutral grip) 4 plates x 7
    (underhand 1.5) 2 plates x 8
    (underhand 1.5) 2 plates x 8

    EVERY DAY IS A NEW DAY!!! SHOW THEM!!! PROVE THEM WRONG!!! LET THE ANIMAL INSIDE YOU LOOSE!!!!!!

    Rear standing db reverse fly- 6 sets of 6-10 reps
    Palms down
    35 x 10
    40 x 6
    40 x 6
    Palms facing
    55 x 6
    55 x 6
    55 x 6

    DB side laterals- 6 sets
    SF Normal (6-8 reps)
    65 x 8
    65 x 8
    65 x 8
    SF Leaning (8-10 reps)
    50 x 8
    50 x 8
    SF seated
    30 x 10

    YOU CANT KEEP UP!!! YOU'LL F#$KIN BREAK!!! GET ON MY F#$KIN LEVEL!!!!!

    Weighted Dips- 3 sets of 6-10 reps
    +70 x 7
    +70 x 7
    +70 x 7

    Standing DB Preacher Curl circuit- 3 sets of 6-10 reps
    30 x 6
    30 x 6
    30 x 6

    THIS IS AMAZING!!! I FEEL INCREDIBLE!!! I CAN WIN!!!!! I FEEL GREAT!!!!!! I CAN DO THIS!!!!!!

    Single Arm Db front raise circuit- 3 sets of 4-8 reps
    Normal
    30 x 10
    35 x 8
    1.5 reps
    20 x 8

    SF single crossbody rope pressdown (front to back)- 3 set circuit of 6-10 reps
    20 x 10
    25 x 6
    25 x 6

    DRIPPIN BLOOOOOOOOOOOD ALL OVER THIS WARZONE!!!!

    SF both arm twisting db curls- 3 sets of 6-10 reps
    Paused
    35 x 6
    35 x 6
    Alt
    35 x 6

    Forearm work - CJ thumbless front into reverse curls- 2 set circuits of 10-15 reps
    ALL THUMBLESS
    #1
    70 x 15 into 40 x 15
    70 x 15 into 40 x 15
    #2
    70 x 12 into 40 x 12
    70 x 12 into 40 x 12

    INTENSITY HAS NEVER BEEN THIS STRONG!!! MY PASSION HAS NEVER BURNED THIS HARD!!!! IN MY F#$KIN ZONE!!!!

    Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
    17
    10 count break
    13
    10 count break
    10

    Standing rope cable- 4 sets of 6-10 reps with minimal break
    Normal
    100 x 6
    100 x 6
    Fully shortened (5 count contraction)
    70 x 6
    70 x 6

    ...NEVER. F#$KING. QUITTING...ITS TIME FOR A CHANGE!!! DO SOMETHING TODAY TO PUSH YOUR LIMITS...TO GO BEYOND WHAT YOU "TYPICALLY" DO...BECAUSE YOU KNOW WHAT...SOMEONE ELSE OUT THERE IS WORKING HARDER...AND ILL BE DAMNED IF I DONT TRY MY HARDEST!!! DEADLY. INTENSITY...

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Cellucor C4 (Mystery Flavor) BATTLES...Neon Sport's Volt (Watermelon)

    VS

    Preworkout Used: Cellucor C4 Mystery Flavor
    Day: 3/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 10 oz water
    Taste: 11/10
    Mixability: 10/10
    Effectiveness: 11/10
    Comments: C4 supplement timing with complete rundose on water to scoop ratio for the Mystery flavor will be posted with the final review of this battle!!! PUMP WAS INSAAAANE TODAY!!!!

  24. BF DUP - Adaptation Cycle
    5 Lower Hypertrophy Day (Hybrid Cycle) - Weakpoint Pre Exhaustion / Muscle Ascending Pyramid Scheme (working weakest to strongest muscle groups)

    *No belts

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -25 close grip pullups
    -25 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8 OR DB rear delt flys 20x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    I'VE GOT TO FIGHT TODAY!!! TO LIVE ANOTHER DAY!!! SPEAKING MY MIND TODAY!!!! MY VOICE WILL BE HEARD TODAY!!!!!

    **Calves**

    Pause at tops Standing calf raises- 4 sets of 10-12 reps each
    Warm up
    100 x 20
    Toes straight
    145 x 11
    145 x 11
    Toes out
    145 x 11
    145 x 11

    Seated calf press- 4 sets
    Toes out (pause at tops, 15-20 reps)
    3 plates x 19
    3 plates x 19
    Toes straight (no pause, 20-50 reps)
    2 plates x 32
    2 plates x 32

    WHO THE F#$K ELSE IS DOIN THIS?!??! NO ONE!!! TRY AND KEEP UP!!! WE'RE JUST GETTING STARTED!!!!

    Seated calf press drop (20 reps per)- 1 set
    1 plate x 20 Straight
    1 plate x 20 Out
    1 plate x 20 In
    1 plate x 20 Straight
    1 plate x 20 Out
    1 plate x 20 In
    1 plate x 20 straight
    1 plate x 20 Out

    **Hamstrings/Glutes**

    Laying leg curls (lower back arched and lats engaged)- 6 sets
    Normal
    (12-15 reps) 80 x 15
    (12-15 reps) 85 x 12
    (20-30 reps) 60 x 20
    Twisting Feet Out At Bottom
    (40-70 seconds) 55 x 48 seconds
    (40-70 seconds) 55 x 48 seconds
    (40-70 seconds) 55 x 48 seconds

    INSAAANE F#$KIN PUMP!!! MORE!!! MORE!!! I WANT MOOOOORE!!!!!

    Single Leg Reverse cable glute raises- 2 sets per leg of 10-15 reps
    Left Leg
    15 x 14
    15 count break
    15 x 14
    Right Leg
    15 x 14
    15 count break
    15 x 14

    SLDL- 3 sets of 40-70 seconds
    315 x 40
    315 x 40
    315 x 40

    IT IS HARDCOOORE!!! PLATEAU?? WTF DOES THAT WORD EVEN MEAN?!?!?!?! I'VE NEVER F#$KIN HEARD OF IT!!!!!

    **Quads**

    Quad Sweep Partials (pushing knees together) - Close Stance Leg Press into hard static contraction (STAY SEATED IN BETWEEN SETS)- 3 sets of 20-30 reps
    18 plates x 26 into 34 second static
    18 plates x 26 into 34 second static
    18 plates x 26 into 34 second static

    Close stance leg extensions- 3 sets
    20-30 reps
    100 x 22
    100 x 22
    12-15 reps
    120 x 15

    STEPS SO BIG I SHOOK THE F#$KIN GROUND!!!! WATCH ME GROOOOW!!!!!

    Close Stance somersault squats- 3 sets of 10-15 reps
    1 pps + 10 ps x 14
    1 pps + 10 ps x 14
    1 pps + 10 ps x 14

    Squats
    Low Bar CTUT (constant tension with no break at top of any rep or set doesn't count)
    315 x 30!!!! CANT COUNT IT!!! HIT 22 REPS BEFORE HAVING TO BREAK AT THE TOP BEFORE FINISHING THE SET...NOT CONSTANT TENSION!!! F#$K!!!! SLAMMED THAT F#$KIN BAR BACK ONTO THE RACK AND RIPPED IT OFF FRONT SQUATTING IT FOR A TRIPLE!!!!! I WILL GET 30 REPS WITH CONSTANT TENSION!!!! I SHOULD HAVE F#$KIN HAD IT!!!!
    High Bar CTUT Timed (40-70 seconds)
    155 x 40
    155 x 40
    155 x 40

    Behind the back Barbell double overhand shrugs- 6 sets
    155 x 20
    10 count break
    155 x 20
    10 count break
    155 x 20
    10 count break
    155 x 20
    10 count break
    155 x 20
    10 count break
    155 x 20

    PISSED. OFF...hit the ground after this workout...I lay there sprawled out on the floor for what felt like 10 mins before being able to get it...I SHOULD have gotten 30 reps with constant tension...yeah its a PR but still...I need to work harder...I WONT SETTLE FOR SECOND BEST...

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    SUPPLEMENT LOGS
    BATTLES
    Cellucor C4 (Mystery Flavor) BATTLES...Neon Sport's Volt (Watermelon)
    VS
    Preworkout Used: Neon Sport VOLT
    Day: 4/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 1 servings mixed in 3 oz water
    Taste: 8/10
    Mixability: 10/10
    Effectiveness: ?/10
    Comments: The gameplan is to do 3 different days of dosing (1 scoop, 2 scoops, max at 3 scoops) and see how they effect me as well as play with and find the best water to scoop ratio! Going to write down all my thoughts and will have the FULL review of this product as well as the WINNER of this battle within the next couple of days! All I can say...this flavor...ohhhh...my.....gaaaww wwdd

    OTHER

    Cellucor COR-BCAA - Intraworkout/Between Meals - Recovery/Endurance/Growth
    *
    All Current Flavors: Watermelon, Topical Punch, Lemon Lime
    Flavor Used: Tropical Punch
    Dosages: Intraworkout and between meals throughout the day
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Cannot say enough about BCAA supplementation intraworkout and between meals throughout the day! Completely increases recovery, endurance, and will lead to long term improvement in size and strength! Plus, with the flavors to choose from...I LOVE being able to sip on them throughout the day!

  25. BF DUP - Adaptation Cycle
    6 Upper Hypertrophy Day (Hybrid Cycle) (6-50 reps)


    UB Hybrid Warm Up
    *Full ROM
    *DB side or rear delt (15x8)

    -5 mins stepmill
    -rope cable crunch (80x22)
    -15 close grip pullups into db side 30x8
    -walking leg stretchesit
    -15 close grip pullups into db side 30x8
    -10 to 12 hip swings
    -15 close grip pullups into db side 30x8
    -flat barbell press bar x 12
    -15 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 25
    -15 close grip pullups into db side 30x8
    -hip openers

    COME TAKE A WALK ON THE WILD SIDE!!!!!!! NO FLASH...JUST F@$KIN HARDCORE INTENSITY!!!!!!!!!! THIS IS THE FACE OF A MAN WITH A BURNING PASSION AND DESIRE!!! THIS IS THE FACE OF INTEEEEENSSSSSIIITTTY!!!!!!



    **Chest MMC**

    30 degree incline db flys- 4 sets of 10-15 reps
    45 x 13
    45 x 13
    45 x 13
    45 x 13

    Flat DB presses- 3 sets of 15-20 reps
    50 x 20
    50 x 20
    50 x 20

    BELIEVE IT!!!!! IM ON F@$KIN FIRE!!!!!!

    Machine Speed Presses- 4 sets 20-30 reps
    Fully Lengthened (3/4 reps) - Incline (setting at 8)
    2 plates x 30
    2 plates + 2 25's x 20
    2 plates + 2 25's x 20

    Width work- 8 sets
    Pullups (8-10 reps)
    (wide) +55 x 8
    (wide) +55 x 8
    Ultra wide AMAP Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep)
    +5 x 9
    +5 x 9
    +5 x 9

    I WILL HIT THE STAGE BETTER THAN EVER!!!! MY LIFE!!!! MY DECiSION!!!!

    Overhand K Style barbell rows- 5 sets
    Down to top of Knee
    (20-30 reps) 355 x 24
    Below knee (8-12 reps)
    315 x 11
    315 x 11
    Below knee paused reps (2 count squeeze at peak contraction)
    225 x 9
    Below knee paused reps (5 count squeeze at peak contraction)
    135 x 11

    Width work- 3 sets
    Timed pulldowns (40-70 seconds)
    (wide) 150 x 58 seconds
    (ultra wide) 120 x 40 seconds
    Forced Loose Form Pulldowns (8-12 reps)
    240 x 9

    F@$KIN EASY!!!!!! IS THAT ALL YOU F@$KIN GOT!?!?!?

    Side laterals- 5 sets
    LF (12-20 reps)
    85 x 16
    85 x 15
    SF (20-30 reps)
    55 x 22
    55 x 22
    55 x 22

    DB reverse flys- 3 sets of 20-30 reps
    Palms Down
    30 x 22
    30 count break
    30 x 22
    30 count break
    30 x 22

    F&$KIN ANIMAAAAL!!!!! THIS IS NOT LAST YEAR!!!!!!!!

    Single Underhand DB front raise holding circuit- 4 sets of 12-20 reps
    25 x 12
    25 x 12
    25 x 12

    Cable rope triceps (life fitness machine) 4 sets of 20-30 reps
    Pressdowns
    30 x 30
    35 x 20
    Overhead
    35 x 20
    35 x 20

    IM NEVER GUNNA TAKE OFF THIS CROWN!!!! KING OF INTENSITY!!!!!

    Db decline wrist curl circuit- 6 sets of 8-50 reps
    Reverse
    15 x 26
    15 x 26
    15 x 26
    Palms up
    40 x 30
    40 x 30
    40 x 30

    Biceps- 5 sets
    Standing leaning single twisting db curls (10-15 reps)
    35 x 12
    35 x 12
    35 x 12
    Standing Both arm DB hammer curls- (20-30 reps)
    35 x 20
    35 x 20

    BLOOD THIRSTY VAMPIRE!!!!!!

    Hanging leg raises (feet at chest level) sets until unable to get 12+ reps per set
    17
    17
    17

    Standing rope crunch- 3 sets
    20-30 reps
    60 x 20
    8-12 reps
    80 x 9
    80 x 9

    ...you better run and hide...FULL MOON...TIME TO FEAST!!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    My chest and arms have always been a weakpoint...in ANY of my MM shots, my chest is a GLARING weakness...ASSESS WEAKPOINTS...ADAPT...F#$KIN GROW!!!!! 200.5 lbs this morning...will post likely post up a few leg shots within the next couple days...really wanna show my side hamstring improvement...ALWAYS HAVE TO WORK F#$KIN HARDER!!!





    [center]SUPPLEMENT LOGS
    BATTLES
    Cellucor C4 (Mystery Flavor) BATTLES...Neon Sport's Volt (Watermelon)
    Preworkout Used: Neon Sport VOLT
    Day: 5/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 8 oz water
    Taste: 9.5/10
    Mixability: 10/10
    Effectiveness: ?/10
    Comments: WOWOWOWOW!!!! EASILY THE BEST WATERMELON FLAVOR EVER!!! Seriously a game changer! DAMN! Pump and energy were LITERALLY sky high! Don't want to be too detailed here...want to save it for the final review and battle

    OTHER

    Cellucor COR-BCAA - Intraworkout/Between Meals - Recovery/Endurance/Growth
    *
    All Current Flavors: Watermelon, Topical Punch, Lemon Lime
    Flavor Used: Watermelon
    Dosages: Intraworkout and between meals throughout the day
    Taste: 7/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Always an enjoyable taste! This watermelon flavor after having Volt though...EASILY Volt has Cellucor's Watermelon beat!

  26. BF DUP - Adaptation Cycle
    7 Weakpoint Day - Arms and Calves (Hybrid Cycle) (8-30 reps)

    *NO STRAPS

    Specific Warmup:
    -5 mins stepmill
    -hip openers
    -cable crunches 80 x 30
    -db side laterals 20 x 40
    -db rear delt flys 10 x 20
    -close grip pullups x 30
    -hip openers
    -underhand pullups x 30

    THIS IS NOT YOUR PLAYGROUND!!!! ITS MY HOME!!!!!! LETS F#$KIN WORK!!!!

    **short rest periods under 60 seconds**

    Forearm work - CJ thumbless front into reverse curls into reverse curl extensions- 2 sets of 15-30 reps
    60 x 17 into extensions 30 x 28
    60 x 17 into extensions 30 x 28

    Cable wrist curls- 2 sets
    Pulling from top
    (PU) 5 x 14
    (PD) 20 x 20

    BEYOND MOTIVATED!!!! PROGRESS PICTURES SO GLARING WEAKNESSES!!! GOTTA PUSH IT!!!!

    Forced LF Standing Barbell curls (pinky on smooth line)- 3-4 sets of 20 reps
    115 x 20
    115 x 20
    115 x 20

    Partials - Close grip bench press- 3-4 sets of 20 reps
    185 x 20
    185 x 20
    185 x 20

    SO CLOSE TO MY GOALS!!!! I NEED THAT 1 PPS CURL!!! I NEED THAT 2 PPS BENCH!!!! I WANT IT ALL!!!!

    Tricep dips- 1 set AMAP
    42

    Single arm constant TUT db- 4 sets
    Constant TUT (8-12 reps)
    35 x 12
    40 x 8
    Twisting (10-15 reps)
    35 x 10
    35 x 10

    SPIDER VEINZZZ ALL THRU MY ARMS!!! CRANKIN THE INTENSITY UP A F#$KIN NOTCH!!!

    ROBOT Hard contraction cable triceps (padded machine)- 4 sets of 8-12 reps
    Bar pressdowns (8-12 reps)
    70 x 9
    70 x 9
    Overhead forward rope extensions (12-15 reps)
    40 x 13
    40 x 13

    SF Single preacher into crossbody leaning hammer- 3 sets of 20-30 reps
    20 x 20 20
    20 x 20 20
    20 x 20 20

    FIRE BREATHING F#$KIN DRAGON!!!!! COME ON!!!!

    SF Crossbody Single arm overhead extensions- 3 sets
    15-20 reps
    25 x 17
    30-40 reps
    15 x 30
    15 x 30

    SF Holding Arm - Cable forearm (SF)- 6 sets
    Palms down (20-30 reps)
    10 x 15
    10 x 15
    10 x 15
    Palms up
    30 x 20
    30 x 20
    30 x 20

    NONSTOP PRESSURE!!! NONSTOP GROWTH!!!! NON. F#$KING. STOP. INSANITY.

    Seated calf press + NOS (10 second break between sets)- 5 sets
    Toes straight (8-10 reps)
    5 plates x 8
    5 plates x 8
    Toes out (10-12 reps)
    4 plates x 10
    4 plates x 10
    5 count squeeze (exaggerate ROM)
    3 plates x 8

    Standing machine calf press + NOS (20 second break between sets)- 4 sets
    Toes Straight (12-15 reps)
    145 x 15
    160 x 12
    SPEED 50-100 reps
    (Toes Straight) 55 x 50
    (Toes Out) 55 x 50

    ANOTHER DAY...ANOTHER WORKOUT...NEVER SETTLE FOR WHAT YOU HAVE...NEVER SETTLE FOR WHAT YOU CURRENTLY ARE...ALWAYS STRIVE TO BE BETTER...ALWAYS STRIVE...FOR. PERFECTION.

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    SUPPLEMENT LOGS
    BATTLES
    Cellucor C4 (Mystery Flavor) BATTLES...Neon Sport's Volt (Watermelon)
    VS
    Preworkout Used: Neon Sport VOLT
    Day: 6/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 8 oz water
    Taste: 9.5/10
    Mixability: 10/10
    Effectiveness: ?/10
    Comments: FINAL REVIEW WILL BE POSTED SOON!

    OTHER

    Cellucor COR-BCAA - Intraworkout/Between Meals - Recovery/Endurance/Growth
    *
    All Current Flavors: Watermelon, Topical Punch, Lemon Lime
    Flavor Used: Lemon Lime
    Dosages: Intraworkout and between meals throughout the day
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Oh gawwwd do I love this lemon lime flavor! Definitely beats out Watermelon IMHO!

  27. Neon Sport Volt Full Review (Watermelon)About the ProductALL-OUT 
SENSORY ASSAULTNeon Sport Volt™ is an all-out sensory assault that is one of the strongest pre-workouts on the market. Volt™ is powered by an ultra-high energy stimulant and nootropic complex containing Caffeine, Rhodiola, Olive Leaf Extract and Rauwolfia. These ingredients skyrocket focus and intensity, amplifying energy so that you can take on any workout, any time, anywhere.CAUTION 
CONTAINS EXTREMELY HIGH LEVELS OF BETA ALANINEVolt’s signature ingredient is Beta Alanine. At max dose, Volt™ delivers almost 2x the amount of Beta Alanine compared to competing max dosed products. Although almost EVERY pre-workout uses Beta Alanine, almost all of them under dose this powerful amino acid that has been shown to support muscular endurance and improve performance.* Known for its awesome ‘tingling’ sensation, Beta Alanine prevents lactic acid from accumulating too quickly in your muscles, which often occurs during training. Ultimately, preventing lactic acid build up allows you to crush your workout harder and longer.FEATURING AGMATINE SULFATENeon Sport Volt™ features Agmatine Sulfate, a new and hot ingredient that will take your workout to the next level. Agmatine is a by-product of the amino acid, Arginine, an ingredient classically used to increase pumps and augment Nitric Oxide production. The difference? Agmatine Sulfate is believed to be even more effective, allowing blood to flow more freely to the muscles so that the muscles can absorb nutrients more efficiently. This results in intensified muscle contractions, pumps and a more vascular, filled out appearance.DosingAs most pre workouts suggest, I began taking the minimum dosage (1 serving) for the first day and continued to increase up to the maximum dosage (if needed.) In this case, I am not only doing this review on the product, BUT Volt is also battling Cellucor's C4 in my PREWORKOUT BATTLES series on my forums and YouTube channel! The way my battles work is 3 days per product so it made perfect sense to do three different days of dosing to find the best dosage for me and to assess it's maximal effectiveness! Day 1 will be dosed at 1 scoop, Day 2 at 2 scoops, and Day 3 at 3 scoops!Water to Scoop Ratio for Desired Flavoring*Per 1 scoop of Volt3 oz water = EXTREMELY STRONG AND SWEET, nearly overpowering4 oz water = Very sweet but not overpowering5 oz water = PERFECT! Sweet and strong resembling a Jolly Rancher type flavor! VERY enjoyable!Perfect coloring for BEST water to scoop Ratio of 5 oz per 1 scoopProduct TimingDirections For Volt: Due to extreme potency, assess tolerance by mixing a single (1) scoop serving with 3-4 oz. of water for the first few days before adding additional scoops, especially if you are sensitive to stimulants. DO NOT EXCEED 3 SCOOPS IN ANY 24-HOUR PERIOD. Some individuals may experience a harmless tingling sensation from Volt's concentrated performance dose of beta alanine.Usually products have a general timing sentence saying "consume 20-30 minutes pre workout" or something along those lines. This didn't have any suggestions so I decided to spend the three days dosing at different times in order to time the product perfectly so once I began my actual weight training (as my warmups are usually 10-15 mins long and last 2-3 hrs.)Day 1: Took product 30 mins (15 mins before getting to the gym) and noticed that it kicked in around 5 sets or so into my actual weight training with a flow of energy and pump increasing. Day 2: Took product 25 mins (10 mins before getting to the gym) and noticed that it kicked in around 2-3ish sets of my weight training with the same flow.Day 3: Took product 20 mins (5 mins before getting to the gym) and noticed this was PERFECT! Energy and pump began to flow in just as I was midway thru my first set!Conclusion: Consume Volt 20 mins before beginning WORKING SETS Product Presentation (Packaging Assessment)A new area of my reviews I want to start assessing (mainly do to reviewing this product) is the overall presentation OF the product including the packages and scoopers (if they equal close to the dosage on the label or if they are extremely off.)Packaging: I cannot say enough of the actual Volt container! The tub isn't your typical flimsy regular tub that we see over and over again, but rather its extremely sturdy with an awesome touch feel to it, in particular, the lid! I know this isn't much to review as many people do not care about it, but it is something to note as we usually buy with our eyes first! The neon coloring of the tub itself too is very appealing to the eye!Scooper: I began by adding my water to my shaker and looking at the label. The label says that 1 scoop should weigh 5 grams. To me, an acceptable level of difference would be up or down 0.5 grams to 1 gram (1 gram being the extreme upper limit.) I made sure the scoop was level and poured the product in! To my surprise, it came in weighing 4.9 grams which is pretty amazing as that 0.1 gram would be anything from a clump taking up too much space to me not having the scoop "perfectly" leveled! Very pleased with that as I have had some products such as MAN Sport's Gameday that, when weighed one scoop out, was absurdly over the actual label claim.Daily Effectiveness Breakdown
    Day 1: 1 scoop mixed with 3 oz waterTaste 8/10 - WOW!! This watermelon flavor is AMAZING but I need to use WAAAY more water! So sweet I was almost puckering after drinking it! Definitely think once I increase the water to scoop ratio it'll be even better! Mixability 10/10 - Even with the lack of water to scoop ratio, it mixed completely, dissolved, and had no foam. VERY pleased about the lack of foam as thats one thing that drives me crazy with pre workouts! Energy 6/10 - Noticed energy begin to trickle in and maintained throughout my workout. Energy level increases were very minimalPump 6/10 - As with the energy, I noticed a slight increase in pump capabilities but again, nothing to write home aboutEndurance 5/10 - Noticed BARELY any increase in endurance throughout my workout and even got slightly tired towards the end of my workoutFocus 6/10 - Ehhh, as with energy and pump, my focus was normal with barely any noticeable increase. Total Score: 7.1/10Day 2: 2 scoops mixed with 8 oz waterTaste 10/10 - OK! Wow! Increased ratio an extra 1 oz per scoop (up to 4 oz per scoop) and really liked it! Definitely and easily the best tasting Watermelon flavor on the market and beats out the Formutech ENDURANCE Melon flavor (which was my previous favorite melon flavored product.) I think increasing it to 5 oz water per scoop will be MONEY! Still slightly strongMixability 10/10 - Same! Dissolved with no foam…and no problem!Energy 8.5/10 - Compared to the first testing day, this was amazing! I had clean energy throughout with no drop off in levels! It did not however quite produce the same extremely effective energetic and euphoric effects that you get from some pre workouts. Definitely a slightly better energy aspect than my previously logged RSP Fast Fuel and TONS better than ProSupps Mr Hyde, GameDay, and Volitale. Pump 9/10 - Pump was outta the park!!! Vascularity increased and my muscles looked extremely full! Endurance 10/10 - Now I noticed that at the end of my workout (even after cardio), I was still pumped up, energetic, and ready to go! Focus 8/10 - As the energy and pump increased, it spilled over into my overall focus increasing and was really in the zone! Total Score: 9.3/10Day 3: 3 scoops mixed with 15 oz waterTaste 10/10 - Thats it! The perfect ratio is 5 oz water per scoop of Volt! Hands down the best Watermelon flavored product I've ever had! Comparable to an improved liquid jolly rancher! Wow I want this watermelon as a BCAA to have between my meals!Energy 8.5/10 - Amazing energy but no different from what 2 scoops providedPump 9/10 - Hmmm…I think...Endurance 10/10 - YUPFocus 8/10 - Well I was right! The addition of another scoop of Volt provided NO difference than when taking 2 scoops of Volt! Overall such an AMAZING product and really can't believe how well this product's effectiveness was!!!Total Score: 9.3/10PricePurchase Link: http://www.bodybuilding.com/store/neon-sport/volt.htmlValue: 36 servings for $31.99 OR 18 days for $31.99 (assuming you dose it at 2 scoops per day)Opinion: This was such an effective product I really recommend everyone try at LEAST one tub to see how amazing it is! As far as pricing goes, $32 for a little over half a month of use isn't really a money saver but at the same time, if you can afford it, it is DEFINITELY worth the money!OverallThis product, in my books, was SPOT ON! I really enjoyed the energy, pump, and focus from taking this product and was glad to see that a "more is not always better" reaction when trying to ramp up the dosing! The flavor is hands down the best watermelon I've ever had and cannot WAIT to post the final review of the BATTLE with C4 VS Volt!!! Things are getting interesting!!!! [/center]

  28. BF DUP - Adaptation Cycle
    1 Lower MAX EFFORT - STRENGTH & POWER OUTPUT (1-5 rep range)

    *RAW using OLY bars only (no belts, straps, or knee wraps)

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -25 close grip pullups
    -25 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8 OR DB rear delt flys 20x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    BEG FOR MORE!!!! SCREAM FOR MERCY!!!!! NONE WiLL COME...YOUR IN MY F@$KiN ZONE NOW!!!!!! YOUR IN THE BELLY OF THE BEAST!!!!!!!

    STRENGTH REPS - Low Bar Squats- 5 sets of Singles
    Warm up
    Bar x 10
    135 x 5
    225 x 2
    315 x 2
    365 x 1
    5:5:5:5 Tempo Low Bar Back
    (45-120 second break between sets)
    405 x 1
    405 x 1
    505 x 1
    405 x 1
    405 x 1
    405 x 1

    POWER REPS- High Bar Squats- 5 sets of Doubles/Triples
    225 x 3
    225 x 3
    245 x 3
    265 x 3
    275 x 3

    TEMPO AND POWER WORK IS PAYIN OFF!!!!! OUTWORKING EVERYONE FOR MY GOALS!!!!!!

    STRENGTH REPS- Sumo Deficit Deadlifts (deloaded reps)- 5 sets of Singles
    Warm ups
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    5:5:5:5 Tempo (45-120 second break between sets)
    405 x 1
    405 x 1
    515 x 1
    405 x 1
    405 x 1
    405 x 1

    POWER REPS- Deficit Conventional Deadlifts- 5 sets of Doubles/Triples
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3

    COME ON IM A F@$KIN ANIMAL!!!! SLAMMIN THAT BAR TO THE F@$KIN GROUND!!!!!!!

    Banded Close Stance Quad Sweep Partials-5 set of 2-5 reps
    Double Wrapped (Both Legs)
    Green bands + 18 plates + 2 25's x 4
    Green bands + 18 plates + 2 25's x 4
    Green bands + 18 plates + 2 25's x 4
    Single Leg
    (5:5:5 Tempo) Green bands x 3
    Green bands x 5
    *Non weighted slow tempo stretch/contraction

    Smith Machine Somersault squats (holding onto front of machine)- 4 sets 2-5 reps
    275 x 5
    280 x 2
    10 count pause in hole
    225 x 4
    225 x 4

    THIS IS NOT LAST YEAR!!!!! THIS IS NOT THE LAST TIME THAT YOU'LL HEAR MY NAME!!!!

    Reset Reps - Laying paused leg curls (3A)- 4 sets of 2-5 reps
    Forces Partials
    155 x 3
    155 x 3
    Paused at peak contraction
    130 x 3
    130 x 3

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 3-5 reps
    130 x 3
    130 x 3
    130 x 3
    130 x 3

    GROWLIN LIKE A F@$IN BEAST!!!!! IM ABOUT TO GO INSANE!!!!! IM ABOUT TO BREAK!!!!!!

    Seated calf press- 6 sets of 2-5 reps
    Warm Up
    3 plates x 15
    LF Toes Straight - 1.5 Reps Lengthened
    6 plates + 5 x 2
    6 plates + 5 x 2
    6 plates + 5 x 2
    SF Toes Straight - 1.5 Reps Shortened
    4 plates x 3
    4 plates x 3
    4 plates x 3

    Toes Out Standing machine calf- 6 sets of 2-6 reps
    Slow
    280 x 3
    280 x 3
    5:5:5 Tempo
    205 x 4
    205 x 4

    I TAKE WHAT I WANT!!!!! I KILL WHEN IM HUNGRY!!!!!!

    Seated close grip scapula retractions- 6 sets of 3-5 reps
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    Conventional BB shrugs deadlifted off floor- 3 sets of 3-5 reps
    405 x 5
    405 x 5
    405 x 5

    IM LOOKING FOR ALL THE COMPOSURE I LOST!!!! NO ONE CAN HELP ME!!!!!!!! COUNT YOUR LAST BLESSINGS!!!!!!! IVE GONE INSANE!!!!!!!!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    SUPPLEMENT LOGS
    BATTLES

    Cellucor C4 (Mystery Flavor) BATTLES...Scivation PSYCHO (Ragin' Punch Flavor)
    VS
    Preworkout Used: Cellucor C4
    Day: 1/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 8 oz water
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Its interesting switching back to C4 now right after using VOLT...such a tremendous workout as always and really excited for this battle as the only Scivation product I've had before was Xtend!

    OTHER

    Cellucor COR-BCAA - Intraworkout/Between Meals - Recovery/Endurance/Growth

    All Current Flavors: Watermelon, Topical Punch, Lemon Lime
    Flavor Used: Lemon Lime
    Dosages: Intraworkout and between meals throughout the day
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Lemon lime is still such a great flavor to have in your mouth throughout the day (especially intraworkout)...can really notice a difference when you do and don't supplement with BCAAs intraworkout and between meals...recovery SKY ROCKETS when done!

  29. BF DUP - Adaptation Cycle
    2 Upper MAX EFFORT (Hybrid Cycle)(1-5 rep range)


    UB Hybrid Warm Up
    *Full ROM
    *DB side or rear delt (15x8)

    -5 mins stepmill
    -rope cable crunch (80x22)
    -20 close grip pullups into db side 30x8
    -walking leg stretches
    -20 close grip pullups into db side 30x8
    -10 to 14 hip swings
    -20 close grip pullups into db side 30x8
    -close stance leg press 6 plates x 26
    -20 close grip pullups into db side 30x8
    -hip openers

    ITS TIME FOR YOU TO SEE THE SECRET SIDE OF...STAY AWAY...THE BEAST IS UGLY!!!! I FEEL LIKE A MONSTER!!!!!

    STRENGTH REPS - Flat Barbell Press- 5 sets of Singles
    Warm ups
    Bar x 10
    135 x 5
    185 x 3
    225 x 1
    5:5:5:5 Tempo (45-120 second break between sets)
    255 x 1
    260 x 1
    265 x 1
    265 x 1
    265 x 1

    POWER REPS (pause at bottom then explode) - Flat DB Press- 5 sets of Doubles/Triples
    60 x 3
    60 x 3
    60 x 3
    60 x 3
    60 x 3

    LETTING THE DARKNESS CONSUME ME!!!!! ATTACKING EVERY F@$KIN THING IN MY WAY!!!!!!

    Single cable upper pec fly (heavier setting)- 4 sets
    Rope with slight pause
    25 x 3
    25 x 3
    25 x 3
    25 x 3

    Wide Grip Width Work- 6 sets of 2-5 reps
    Wide grip (forced partials)
    +2 plates x 5
    +2 plates + 2.5 x 2
    Wide grip (reset reps)
    +1 plate + 5 x 5
    +1 plate + 7.5 x 5
    Ultra Wide (AMSAP until unable to get 5 sets of 5 with 5 second break between sets)
    +25 x 5
    +25 x 5
    +25 x 5

    I WANT YOUR SOUL!!!! I WANT YOUR HEART!!!!! THE DARK HAS JUST BEGUN!!!!!!

    Compound Row (LF)- 6 sets of 2-5 reps
    Single Arm
    10 plates + 2 35's x 5
    12 plates x 2
    12 plates x 2
    12 plates x 2
    Single arm fully shortened slow tempo
    6 plates + 2 25's x 4
    6 plates + 2 25's x 4

    DB rear delt flys- 4 sets of 3-5 reps
    Palms Down
    55 x 4
    55 x 4
    Palms Facing
    60 x 4
    60 x 4

    YOU BETTER FIGHT TODAY!!!!! IM JUST A STEP AWAY!!!!! SUPER F&$KIN HUMAN!!!!!!

    DB Side laterals (seat lvl 8)- 6 sets
    LF Standing DB (3-6 reps)
    95 x 5
    95 x 5
    SF Seated
    50 x 6
    55 x 3
    Paused at top Standing
    45 x 4
    45 x 4

    Weighted dips- 2 sets of 2-5 reps
    +2 plates + 10 x 5
    +2 plates + 10 x 5

    LETS GOOOO!!!!! NO ONE EVER SAID THIS LIFE WOULD COME EASY!!!!

    DB single arm front raises- 4 sets of 3-5 reps
    40 x 4
    40 x 4
    40 x 4

    Kikel Single Arm Rope Pulldowns- 5 sets of 3-5 reps
    30 x 5
    30 x 5
    30 x 5
    Straight down
    25 x 3
    25 x 3

    I WILL GO UNTIL THE FLOOR QUAKES BENEATH ME!!!!!!!

    SF Biceps- 6 sets of 2-4 reps per arm
    Seated alt
    35 x 5
    40 x 5
    40 x 5
    1.5 Rep Standing single CT
    25 x 4
    25 x 4
    DB Hammer
    50 x 5

    Cable forearm (2 count squeeze)- 6 sets of 3-6 reps
    Palms down
    10 x 6
    10 x 6
    10 x 6
    Palms up
    42.5 x 4
    42.5 x 4
    42.5 x 4

    GO AHEAD AND TALK YOUR SH*T!!!! ILL GIVE YOU A REASON TO!!!!!!!

    DB wrist curl circuit- 6 sets of 8-12 reps
    Palms up
    55 x 12
    60 x 12
    55 x 10
    Palms down on decline preacher
    20 x 12
    20 x 12
    20 x 12

    Hanging leg raise to eyes- AMSAP until unable to get 5 with 5 count break between sets
    5
    5
    5
    5
    5
    5
    5

    ILL GiVE YOU A STORY TO TELL!!!!!

    0:2:0 Tempo Rope cable crunches- 3 sets
    80 x 6
    90 x 3
    90 x 3

    Timed Decline crunches (seat lvl 2)- 2 sets of 40-70 seconds
    0 x 28
    0 x 28

    IM NOT STOPPING TILL IM F@$KIN DEAD!!!!!!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)

    Training, Nutrition, & Supplementation Adjustments
    I wanted to begin starting to log all of the adjustments I make to my training, nutrition, and supplementation simply to be more in depth and give you guys an accurate picture. I wont be able to go completely as in depth as I do with my personal notes as it would be more information to write than I have time for.
    Training Adjustments: NONE
    Nutritional Adjustments: Free meal twice per week
    Supplement Adjustments: NONE

    SUPPLEMENT LOGS
    BATTLES

    Cellucor C4 (Mystery Flavor) BATTLES...Scivation PSYCHO (Ragin' Punch Flavor)
    VS
    Preworkout Used: Cellucor C4
    Day: 2/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 8 oz water
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: As amazing and enjoyable as ever! Still can't believe its effectiveness (after taking it for so long) has never worn off! IMPRESSED!

    OTHER

    Cellucor COR-BCAA - Intraworkout/Between Meals - Recovery/Endurance/Growth

    All Current Flavors: Watermelon, Topical Punch, Lemon Lime
    Flavor Used: Lemon Lime
    Dosages: Intraworkout and between meals throughout the day
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Rockin the lemon lime again today! Will probably go with TP tomorrow...love switching it up! Tasted good and recovery + growth is ON POINT!!!

  30. 3 Lower Hybrid - Pre Activation - Hybrid Days/Weakpoint Training)(4-10 rep range)

    LB Hybrid Warm Up
    *Full ROM

    -5 min stepmill
    -20 count hip openers
    -25 close grip pullups
    -25 dips
    -leg raises (12)
    -walking leg stretches
    -20 count hip openers
    -12 close grip pullups
    -12 dips
    -db side lateral 40x8 OR DB rear delt flys 20x8
    -20 count hip openers
    -leg swings (side into front)
    -20 count hip openers
    -bench hamstring and glute stretch

    Hamstrings leaning out before quads??? LETS F@$KIN SET EM ON FIRE!!!!!!!! YOUR DANCIN WITH THE MOTHERF@$KIN DEVIL!!!!!!

    Paused Lying leg curls- 3 sets of 8-10 reps
    90 x 8
    90 x 8
    90 x 8

    Reset Sumo deadlifts- 3 sets of 4-6 reps
    455 x 4
    455 x 4
    455 x 4

    LIFES AN OCEAN!!!! AND IM SWIMMIN TO THE DEEP END!!!!!!

    Timed Close Stance Quad Sweep Partials- 6 sets of 30-50 seconds
    Both
    12 plates x 50
    12 plates x 50
    12 plates x 50
    12 plates x 50
    12 plates x 50
    12 plates x 50

    ATG Somersault squats (hands held together)- 4 sets of 40-60 second sets
    Slow Negatives
    25 ps x 58 seconds
    25 ps x 58 seconds
    35 ps x 40 seconds
    35 ps x 40 seconds

    THIS ISN'T A STORY OF INSANITY!!!!! THIS IS THE PATH OF IT!!!!!

    Paused Low Bar Back Squats- 3 sets of 4 reps
    Warm Ups
    Bar x 10
    135 x 4
    225 x 2
    315 x 1
    365 x 1
    Working Sets
    435 x 4
    495 x 4!!!!
    435 x 4

    I RUN THIS F@$KIN ASYLUM!!!!! HIT A LIFE TIME F#$KIN PR OF 5 PLATES FOR 4 REPS AFTER 16 SETS OF LEGS!!!! IM NEVER GUNNA SETTLE!!!!

    Slightly paused Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 6-8 reps
    Both
    110 x 6
    110 x 6
    110 x 6
    Single
    50 x 8

    Close stance quad sweep extensions- 3 sets of 6-8 reps
    3 count pause
    110 x 8
    110 x 8
    110 x 8

    WE ARE SOMETHIN ELSE!!!! BELIEVE YOUR DIFFERENT!!!!! BELIEVE YOUR SOMETHIN ELSE!!!! BELIEVE YOUR F@$KIN BETTER!!!!

    Seated calf press- 4 sets
    5:5:5:5 Tempo
    (toes straight) 5 plates x 5
    (toes out) 5 plates x 5
    Timed (40-70 seconds)
    (toes straight) 4 plates x 42
    (toes out, 1.5 reps shortened) 2 plates x 42

    Standing calf machine- 3 sets of 5-10 reps
    Slow Tempo staying on balls of feet
    220 x 6
    10 count hard stretch
    220 x 6
    10 count hard stretch
    220 x 6
    10 count hard stretch

    IM THE BAD GUY!!!!! NO HEART NO INTERIOR!!!!!

    Non Strapped bb front shrugs deadlifted off ground- 4 sets
    Mixed grip
    315 x 32
    315 x 32
    Double overhand 10 count pause at top
    225 x 9

    Single Leg press calf press- 3 sets of 20-40 seconds
    2 plates x 20
    2 plates x 20
    2 plates x 20

    ALWAYS PUTTING MY BODY THRU EVERY. POSSIBLE. WAY. OF. OVERLOAD...I WANT IT MORE!!!!

    Cool-Down:
    -cardio
    -full body SMR
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)


    Training, Nutrition, & Supplementation Adjustments
    Training Adjustments: NONE
    Nutritional Adjustments: With my metabolic programming, I typically consume broccoli as my CHO of choice first thing in the AM. I've been experimenting with spinach instead to see if the difference in macros/micros change my overall performance. In case you are unaware here's a quick breakdown of the two cruciferous vegetables:
    -Spinach (85g) = 3 CHO 2 P (2g Fiber), richer in iron, folate and vitamin A
    -Broccoli (85g) = 4 CHO 1 P (2g Fiber) provides more vitamin C and calcium
    **Both contain glucosinolates (group of phytonutrients thought to detoxify carcinogens and increase human resistance to cancer)
    Supplement Adjustments: NONE

    SUPPLEMENT LOGS
    BATTLES

    Cellucor C4 (Mystery Flavor) BATTLES...Scivation PSYCHO (Ragin' Punch Flavor)
    VS
    Preworkout Used: Cellucor C4
    Day: 3/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
    Dosage: 2 servings mixed in 9 oz water
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: HIT SOME MAJOR PRS WITH C4 TODAY!!!! Only sad thing to say.....my tub only has 1 serving left ;(

    OTHER

    Cellucor COR-BCAA - Intraworkout/Between Meals - Recovery/Endurance/Growth

    All Current Flavors: Watermelon, Topical Punch, Lemon Lime
    Flavor Used: Tropical Punch
    Dosages: Intraworkout and between meals throughout the day
    Taste: 10/10
    Mixability: 10/10
    Effectiveness: 10/10
    Comments: Can't decide which I like better, this or the Lemon Lime! Both beat out Watermelon but can't pick a winner! Plan is to make a HUGE COR-BCAA breakdown review (written and video.) Plan is to begin working on it immediately!
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