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RenegadeRows Journal

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    RenegadeRows Journal


    This will be a scattered and cluttered journal of sorts. Enjoy the ride if you can hang on.

    -
    Age/Stats/Pics/Goals/Etc
    24 / 5'8" / 156lbs / Training for 3 years seriously
    Goals: Constantly lean bulk. Lift heavy, eat a little above maintenance. Slow and steady wins the race.



    Style: Constantly changes. Me and my workout partner usually have 3 workouts: Push / Pull / Legs. We are constantly inventing new ways of pushing ourselves and will jump around from high volume bodyweight exercises to cluster sets of heavy weight. I'm not going to post numbers of the weight I use because it's really not that important to me, personally. I increase the intensity various ways and always make sure to put 110% into a workout.

    -
    Nutrition / Supplements
    I primarily use CONTROLLED LABS products to fuel my fire. I try to get a macro of 40/40/20 but it is hard for me to get my diet in check because of various circumstances. I do the best I can with what I have.
    Last edited by RenegadeRows; 07-02-2008 at 07:16 AM.

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    6/29


    I'm gonna catch up on the past two workouts.

    6/29: Pull

    Deadlifts 5 sets of 3
    Chinups 5 sets of 10
    BB Rows 5 sets of 7
    Lateral Raises 3 sets of 15
    Shrugs 3 sets of 30
    Buddy curls total of 132 reps

    Thoughts
    I actually trained legs about 4 hours previous to this workout. I just did a number of squats and calf raises. My deadlifts were weak due to this. However my chins were strong with good form, as well as my rows. I was nice and sore the 'day after'.
    Last edited by RenegadeRows; 07-02-2008 at 07:31 AM.
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    7/1


    7/1: Push

    Pre Workout:
    2 scoops GlycerGROW
    1 scoop Green MAG + 2 scoops Purple WRAATH

    Insanity peppers:
    Cluster sets of 3RM bench press, did 10 sets
    Incline flyes 3 sets of 20+ reps with low weight
    Skullcrushers chicken: 5 sets
    Dips supersetted with pushups: not that many :P

    Post workout: Golden FinisH

    Thoughts
    This workout was crazy and I was completely spent afterwards. If your wondering what I mean when I refer to 'chicken', it's basically me and my lifting partner grab dumbells and do an exercise at the same time and see which one fails first. It's a great way to motivate you to go to complete failure.

    The dips were really hard at the end, I could only manage 5 or 6 reps. We supersetted these with pushups and went at a fast pace.

    On a personal note, lately I've had to deal with alot of emotional pain from various sources. I've completely zoned out and focused all of that negative energy into lifting. It's left me a bit tired and beaten down but the gains I've made in the past few months have been really good.

    Last edited by RenegadeRows; 07-02-2008 at 08:27 AM.
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    Do you work out at home?

    And dips really take it out of me at the end of a workout which is why I like to do weight dips at the start.
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    Quote Originally Posted by Steveoph View Post
    Do you work out at home?

    And dips really take it out of me at the end of a workout which is why I like to do weight dips at the start.
    Thanks for stopping in!

    Yes I have free weights, squat rack, dumbells and bench in my basement, as well as a power-tower in my garage (the picture.) Basic weights is all I use, no machines. I also like bodyweight exercises, and like to combine the two.

    Sometimes I do dips at first, depending on how I'm feeling. I like them at the end because, if you work chest and triceps together, this exercise hits both of them and is a nice ending to my workout.
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    So my supplement regiment lined up for everyone to see:


    Preworkout:
    Green MAGnitude / Purple WRAATH / GlycerGROW

    Postworkout:
    Golden FinisH + small meal

    Other honorable mentions:
    Orange TRIad throughout the day, Nectar fuzzy navel or iced tea funneled into my water bottles throughout the day. White BLOOD 2 or 3 caps before bed only. Resveratrol + Glucosamine in the morning. Fish oil 2-3g per day with meals.
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    7/3


    7/3 - Legs

    Squats - 10 sets of 10
    Calf raises - 5 sets of 75 bodyweight

    Thoughts
    the glycergrow really put an amazing pump in my legs today. that combined with extreme stretching post workout has me feeling pretty great about my wheels. tomorrow is the 4th of july, but they are making me work in the morning so the weights dont get a day off either.
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    Hows it going there bud? I thought I would drop in on this one as well. I'll be watching ya. BTW...there is nothing better for motivation than emotional pain...you have the right idea of using the process of transference...turn a negative into a positive and kick some ass! Keep working hard bud always keep your head up.

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Quote Originally Posted by SamBoz19 View Post
    Hows it going there bud? I thought I would drop in on this one as well. I'll be watching ya. BTW...there is nothing better for motivation than emotional pain...you have the right idea of using the process of transference...turn a negative into a positive and kick some ass! Keep working hard bud always keep your head up.

    Cheers!
    Thanks for dropping in my man!!!! izza:
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    Locked IN!
    Unload the clip, my friend... unload the friggin' clip!
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    Quote Originally Posted by Iron Lungz View Post
    Locked IN!
    Unload the clip, my friend... unload the friggin' clip!
    Now I definitely have to step my game up!!!
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    Getting ready for pull. Not feeling the deadlifts today due to sore hammies from squats yesterday.

    Dosed 1 scoop GM + 2 scoops GG + 64oz water

    Pump up video
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    7/4


    happy 4th

    7/4 - Pull

    BB Rows - 7 sets of 7
    Chinups - 5 sets of 12
    Inverted rows - 5 sets of 10
    Lateral raises - 3 sets of 10
    Shrugs - 3 sets of 25
    DB curls - 3 sets of 15

    Thoughts
    Having a hard time typing cuz of the damn pump, HAH. Good workout today. I wasn't into the deadlifts because I did legs yesterday, but I had a great upper body pull session. Found my chins to be harder than normal, perhaps because I did rows first or weight gain (2lbs.) I WISH I COULD LOOK THIS WAY ALL THE TIME! I was very happy with the mirror today, the combination of traps + biceps made a very appealing reflection. I have to focus on rows to get a thicker back though.

    No fear in the gym, go raw at it 100%. Block every thought out except getting bigger, lifting more intense weights. If you want results, you have to work hard. Shut up and lift
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    7/5


    7/5 - Push

    Pre workout: 1 scoop GM + 2 scoops GG

    Bench press - 10 sets of 5
    Dips - 7 sets of 20

    Thoughts
    Had an abbreviated workout today, due to a BBQ and lifting alone. I wanted to get in a workout before taking tomorrow off and consuming calories this afternoon. I think it went well, my dips and bench both felt strong. I also got a session of extreme stretching in at the end.

    Cool down video
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    7/7


    7/7 - 200 rep challenge

    1 scoop Purple wraath + 1 scoop GlycerGROW + 1 scoop Green MAGnitude + 100mg Caffeine

    100 pullups
    alternated with:
    100 dips

    Thoughts
    It was about 90 degrees today and doing this workout in my garage had me sweatin like a whore in church. I would do 15 pullups, 15 dips, 10 pullups, 10 dips, alternating as fast as i could until I reached 100 reps of each. It's a nice shocker to throw in every now and then. It's harder than you think
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    Took yesterday and today off. It's very humid here, and I'm house sitting so I'm gettting in some much needed R&R. I also began a Yellow nEurphoria regiment, every few days dosing it for cortisol & stress relief. So far it's working, I feel refreshed. Be back tomorrow with some updates.

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    7/10


    7/10 - Upper Body

    Supplements
    50mg caffeine
    PW + GM + GG
    Golden FinisH post workout


    Workout
    Deadlifts supersetted with Bench press - 5 sets
    BB Rows supersetted with OH press - 5 sets
    Incline flyes supersetted with Lateral raises - 3 sets
    DB Curls supersetted with skullcrushers - 3 sets
    Inverted rows supersetted with pushups - 3 sets


    Thoughts
    Todays workout was very intense. It was very hot, and we went at it hard, with little rest inbetween sets. A great cardio workout too. We are very good friends and push eachother very hard. Ending with the bodyweight exercises was key. Really burned us out.

    Video
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    good to see you working RR, keep it going
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    Quote Originally Posted by Reaper329 View Post
    good to see you working RR, keep it going
    Thanks for stopping in big Reap!!!
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    Am I freakin sore today. My whole upper body, and even my glutes and hammies are screaming at me. I'm hoping to get out of work early, consume massive amounts of Purple WRAATH / Protein / FOOD and take a long nap. Then wake up and take some Yellow nEuphoria. I had planned on working squats today, but that might have to wait until tomorrow.
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    Mmmmmm, Purple Wraath... This has replaced my Xtend.
    Don't push it; just hit squats tomorrow, and throw in some squat jumps.
    Keep killin' it, man!
    Quote Originally Posted by RenegadeRows View Post
    Am I freakin sore today. My whole upper body, and even my glutes and hammies are screaming at me. I'm hoping to get out of work early, consume massive amounts of Purple WRAATH / Protein / FOOD and take a long nap. Then wake up and take some Yellow nEuphoria. I had planned on working squats today, but that might have to wait until tomorrow.
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    Quote Originally Posted by Iron Lungz View Post
    Mmmmmm, Purple Wraath... This has replaced my Xtend.
    Don't push it; just hit squats tomorrow, and throw in some squat jumps.
    Keep killin' it, man!
    Gonna take your advice and hit the squats tomorrow when I'm fly and fresh.
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    7/12


    7/12 - Legs

    Me and my buddy did legs today. Nothing preworkout.

    10 x 10 squats
    10 x 10 calf raises
    stretching + xingyi practice

    then we drove our friend to the airport, came back and did
    3 caps WHITE BLOOD

    100 burpees

    Thoughts
    Yesterday was an erratic workout day. We basically had a second workout to do for the helluva it. Dog day saturdays. Been dosing Yellow nEuphoria and definately helped out with recovery, as well as focus during Xingyi practice (5 element fist kung fu)
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    7/13


    7/13 - Upper Body

    Pre workout: 2 scoops GlycerGrow, lots of water, 3 white BLOOD caps
    Post workout: Golden FinisH

    The Workout
    Bench supersetted with BB rows
    10 sets of 10 Lateral Raises
    inverted rows supersetted with pushups
    weighted dips supersetted with curls
    shrugs 3x20

    Thoughts
    YES!
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    Nice log RR.

    How much Res are you taking?
    How long have you been using it?
    Any benefits and what is your goal with this supplement?

    100 pullups! egh
    !! Damn son
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    Quote Originally Posted by Royd The Noyd View Post
    Nice log RR.

    How much Res are you taking?
    How long have you been using it?
    Any benefits and what is your goal with this supplement?

    100 pullups! egh
    !! Damn son

    Yes...100 pullups! Not in 1 set though
    Hard work = Good results!!!

    I only take the NOW Res, I think it's only 200mg, 1 cap per day. Haven't noticed much, maybe increase of libido a little bit. I plan on giving Stoked! a try down the road. My goal is to keep estrogen at bay naturally, but not erradicate it.
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    7/14


    7/14 - Legs and Abs

    Pre: 2 scoops Purple WRAATH
    Post: Golden FinisH

    Workout
    30 mins Xingyiquan practice
    5x10 Squats
    2 sets of leg pressing my friend
    10 sets of 10 weighted calf raises
    5 sets of 10 lunges

    Thoughts
    Good workout. It's legs, ehh. I had a nice pump and seemed to go up in weight with my squats. I practice Kung fu, a style called Xingyiquan. It's internal style, like Tai chi. Here is a video of an example of the style I practice.

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    Reminds me of that movie ong bak in a way. The part where he is training muy thai I believe. Kool though.
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    Quote Originally Posted by Royd The Noyd View Post
    Reminds me of that movie ong bak in a way. The part where he is training muy thai I believe. Kool though.
    Haven't seen that movie. Yeah, xingyi's all about straight line attacks
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    You should see it. Surprisingly very cool. OT banter done!
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    Quote Originally Posted by RenegadeRows View Post
    Yes...100 pullups! Not in 1 set though
    Hard work = Good results!!!

    I only take the NOW Res, I think it's only 200mg, 1 cap per day. Haven't noticed much, maybe increase of libido a little bit. I plan on giving Stoked! a try down the road. My goal is to keep estrogen at bay naturally, but not erradicate it.
    Yeah thats putting in some work...100 pullups...way to f*ckin work bud!

    I definitely like your thought process as well...Hard Work does = Great Results. The greatest things in life don't come easy! Step up to the challenge and overcome and stand at the top over the wannabes.

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Quote Originally Posted by SamBoz19 View Post
    Yeah thats putting in some work...100 pullups...way to f*ckin work bud!

    I definitely like your thought process as well...Hard Work does = Great Results. The greatest things in life don't come easy! Step up to the challenge and overcome and stand at the top over the wannabes.

    Cheers!

    Inspiring words brother!!! For sure!!!

    Gearing up for today's upper body workout. Not quite sure how I switched from push / pull / legs to upper vs. lower, but change is always good!
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    7/16


    7/16 - Upper Body

    Preworkout
    100mg Caffeine + 1 scoop GlycerGROW + 3 Incarnates + 1 scoop Green MAG + 2 scoops Purple WRAATH

    Workout
    50 dips
    50 chinups
    5 sets of Bench press supersetted with BB rows (5~ reps each ... heavy weight for me.)
    weighted dips (tricep dips) supersetted with DB curls x to failure
    Curls and press using dumbells (interesting.)
    2 sets of pushups to failure (not too hard to do)

    Thoughts
    I was pressed for time due to my partner having other stuff to do, so we really cranked up the intensity and tried to hit it hard and fast. The 100mg caffeine really charged me up, along with my usual arsenal of preworkout mayhem. I was running around like a madman, lifting anything I could get my hands on. Meanwhile my poor buddy forgot to take his flaxseed oil today and his shoulder was bothering him. To be honest I could've done more at the end of the workout but I know I fatigued myself quite well. It's hard to rush an upper body workout, there's so many muscles that need to get hit. So just load up the bar and do the biggest movements you can. And did it I did.

    :bruce2:

    Ran out of Golden Finish (DAMN!) so until I get my hands on some more my post workout will be Whey isolates and food.
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    Damn your workouts look tough RR. How many times/week do you workout/lift?

    Do you take any deloading periods?
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    Quote Originally Posted by Royd The Noyd View Post
    Damn your workouts look tough RR. How many times/week do you workout/lift?

    Do you take any deloading periods?
    I lift weights about 4-5 times per week. Hit each muscle group hard about twice, or even three times in a matter of 7 days.

    I will occasionally take a complete week off when I start to feel beaten down. I don't like to deload because i don't like giving it 110% in the gym, so I will just take a complete week off and relax.
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    7/17


    7/17 - CORE

    Preworkout
    1 scoop Green MAG + 2 scoops GlycerGROW + 3 caps Incarnate

    Workout
    Deadlifts - 4x12 , 3x5 (weight increase)
    Leg lifts - 200 (i hate working abs.)

    Thoughts
    This was a spur of the moment thing. Was supposed to be legs as well, but after we banged out 5 sets of deads that idea went out the window. The deadlifts felt awesome and I'm definately stronger than I was last time I did deads. I hate working abs but leg lifts are great. I don't like situps, I find my lower back gives out before my abs. Any ideas about that????

    Video
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    Here you go bro, the link is to a download of a book for a TON of different ab lifts. You shouldnt run out of ideas and should be able to work around the back issue with a few of these:

    Book is called "Abs for life"

    http://www.mediafire.com/?axbmjgxmmzv
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    Quote Originally Posted by Royd The Noyd View Post
    Here you go bro, the link is to a download of a book for a TON of different ab lifts. You shouldnt run out of ideas and should be able to work around the back issue with a few of these:

    Book is called "Abs for life"

    http://www.mediafire.com/?axbmjgxmmzv

    Awesome link!!! Thanks a ton man!!!
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    7/19


    7/19 - Upper Body

    Pre workout
    2 scoops GG + 1 scoop GM + 3 incarnates + 2 scoops PW

    Pics


    Workout
    2 sets of burpees (pushup + pullup) - 15

    4 cycles of Circuit:
    *Bench Press
    *Rows
    *Dips
    *Bicep Curls
    *Lateral Raises

    Set of pushups to failure

    Thoughts
    Today was hot and we changed it up by doing 4 cycles of an upperbody circuit. Very tiring and nice. Took some pics after the workout.
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    Took yesterday and also today off. Haven't had much energy latley. I think I need to take these 2 days rest up. I also want to re-examine my workouts and tweak my supplements. The combo of GlycerGROW + Green MAG has been bringing my great volumization. Purple WRAATH has been giving me good recovery and endurance. I'm happy with the Incarnate so far as well. My joints feel better and recovery/energy is up there. In a few days I will have Orange TRIad and Golden FinisH which will further aid in joints, immune and recovery. It's strange, a few days after I ran out of Golden FinisH I became tired. Perhaps it was doing more than I thought it was.

    As far as tweeking my workouts, I'd like to work on strength and go heavy with low reps for a few consecutive weeks. I will need however today to rest and mentally prepare myself for the battle ahead. I want to take advantage of having the TRIad joint formula + cissus from incarnate and really hammer out some PR's and heavy weight. By the time I burn out on that routine, it will be the start of Autumn and I can start bulking with GVT.

    video of the day
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