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Mission X-Factor, Weapon = Napalm

DAY 20- Chest/Back

Workout:
Weighted Dips
BB Bent Rows
Incline DB & BB
Pull-Ups
Bench Press
10 Mins Elliptical Cooldown


Comments:
I did some interesting Upper body work today because there was a huge guy on the only incline bench so I used his weight, and I did a few sets of negatives. Tough, but hopefully I'll feel it tomorrow. I didn't get around to doing any decline bench which I really enjoy, so I might do a bit tomorrow if I can find a spotter.

Still a bit sore in the glutes from 2 days ago!
 
Sucks not having a spotter man. I think most of us could use some negative reps right about now. GOOD LUCK WITH YOUR PROGRESS.
 
DAY 21- Rest Day

Comments:
Didn't plan on not working out, just ended up going to Niagara Falls to pick up a Nutraplanet order :woohoo: and then when I came back in the afternoon I don't know where all the time went lol. Anyways tomorrow morning I'll do the Traps/Shoulders/Abs and a bit of HIIT.

Also no DOMS from the intense negatives yesterday which was quite surprising. There was a tiny bit of stiffness in my ant delts, which was from the weighted dips. I'm surprised my back wasn't sore because I really went at it with the chins, but the bent-rows were a bit weak. I might do some Low Rows again tomorrow since they're feeling quite good.
 
Steveoph; said:
...
Didn't plan on not working out, just ended up going to Niagara Falls to pick up a Nutraplanet order...
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Practically fished out the order, right? :D
 
DAY 22- Shoulders + HIIT

Workout:DB & BB Shoulder Press
Delt Raises
Ab Work (Machines.. I'm still kind of lazy lol)

HIIT: 10 Intervals

Comments:
Not sore at all today since yesterday I didn't workout. I'm really considering switching up my training dramatically because I've notice some stagnation in my workouts. My lifts are moving up much since I am sticking to many of the same exercises, and when I do try something new it just I'm surprised how sore my muscles get and how I can actually notice new muscle the day after! Also I'm getting quite lean, I think around Day 25 I'll add about 500 cals or so and bulk up a bit.
 
DAY 23- HIIT

Workout:
Biceps and Triceps
HIIT

Comments:

I tried to keep it light today because tomorrow is my big legs/lower back day. Did some skullcrushers, tricep extension and some concentration curls then my usual HIIT. Tomorrow I'm going to drop down the deadlift weight by 10lbs but try and get more reps and use better form. I'll see how that goes.

PS I realize my Napalm comments have been lacking. I've been doing 2 pumps on the center of my abs and then another pump for the obliques and it is going well with my overall cut. Plus with the extra oblique work I'm putting in I'm noticing more definition. Should have a good V going on with some more work :)
 
Steveoph said:
...PS I realize my Napalm comments have been lacking. I've been doing 2 pumps on the center of my abs and then another pump for the obliques and it is going well with my overall cut. Plus with the extra oblique work I'm putting in I'm noticing more definition. Should have a good V going on with some more work :)
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Sounds good! Did you mention how long you would run the Napalm?
 
DAY 24: Lower Body

Workout:
Deads
Leg Press
Stiff-Leg Deadlifts
BB Lunges
Calf Raises & Presses
Leg Extensions

Comments:
Dropping the weights on the deadlifts let me get in some stiff-leg deads for my hams. I felt this the next morning, and those lunges again gave me an awesome burn in my glutes.

I only got5 sets of 6 despite dropping the weights though, and I didn't feel it any extra in my back the next day but focusing on my form is better than doing an extra 20 lbs improperly.

Link of the day! Invalid Link Removed
 
Sounds good man. i love doing stiff leg deads and i really feel them when done correctly :)
 
DAY 25: Upper Body+Back

Workout:
Bench (Incl, Decl)
Chins
Rows
Weighted Burpees
10 mins cool-down cardio

Comments:
Well today is the halfway mark! Going to start upping the cals so put on some muscle. Still not noticing any increase in soreness, which is good but I want to see the muscle growth! Still lubing up nicely with the Napalm :)

DAY 26- REST
Don't want to overtrain myself which I tend to do if I don't force myself to take a day off. Today I just had lots of time to eat and study ! Quite relaxing :cheers:
 
DAY 27- Shoulders + HIIT
Workout:

Trap Raises
Military Press
DB Delt Raises & Overheard Presses
Oblique + Ab work

HIIT: Usual routine (10 sprints)

Comments:
I think I took a bit too much of the Ragnarok this morning lol. I usually don't take anything pre-WO but I was feeling a bit tired, and I had probably 1.5 serving or so, so 250mg + of caffeine. Needless to say I was a bit jittery lol, but cardio was a breeze.

I've been pretty static with these lifts, not really feeling the burning. I'm going to try and focus a bit harder and push out an extra 2 reps for each set, I know I got it in me I've just got to get focused more.
 
Steveoph; said:
...
I think I took a bit too much of the Ragnarok this morning lol. I usually don't take anything pre-WO but I was feeling a bit tired, and I had probably 1.5 serving or so, so 250mg + of caffeine. Needless to say I was a bit jittery lol, but cardio was a breeze....
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If you decide to use Ragnarok again, the caffeine-free version might be an option... :)
 
I'm not too big on getting the caffein version also,but my body has become use to it. with all the monsters and coffee i take in I am burned out. I just took 3 drive and am drinking 2 cups of coffee. trying to get motivated to go get a tile cutter to redo my bathroom.
Keep it up the hard work.
 
strategicmove said:
If you decide to use Ragnarok again, the caffeine-free version might be an option... :)
Click to expand...
Good point. I've also got a caffine free on, I wanted to try all the flavours lol :) Sometimes I just mix up my own AEE + Cit Malate + BA + Taurine etc. It doesn't taste great, but it does it's job.
Bravoboy said:
I'm not too big on getting the caffein version also,but my body has become use to it. with all the monsters and coffee i take in I am burned out. I just took 3 drive and am drinking 2 cups of coffee. trying to get motivated to go get a tile cutter to redo my bathroom.
Keep it up the hard work.
Click to expand...

Thanks :) Yea I do get used to the caffeine, but I notice on days when I don't have any caffeine I get early afternoon headaches from not having my caffeine fix which is a bit annoying. I guess I'm slightly dependent on my caffeine lol. I often go off caffeine for 1 week to give my body time to resensitize.
 
DAY 28- Legs

Workout:
SL Deadlifts
BB Lunges
Front Squats
Leg Press
Calf Raises
Quad Extensions

Comments:
I'm moving my deadlifts to their own day tomorrow so I can really focus on them . I did some stiff-legged deads just to hit my hams today, I should be good to go for tomorrow.
 
DAY 29: Deadlift/HIIT

Workout:
Deadlifts
HIIT (10 sprints)

Comments:
Today was a quick workout overall, but quite disappointed with how the deadlifts went. Even with putting them on their own day, when I lower the weight by 10 lbs I get better form but the same # of reps. And I still don't feel it that much in my back. I'll keep try it again next week and see how it goes though.

Also like previously mentioned, diet is +500 cals now, so I expect to be putting on a bit more bf and muscle, but I still don't have any extra DOMS :confused:
 
DAY 30: Chest/Back

Workout:
Bench (Incline and Decline)
T-Bar Pulldowns and Rows
Abs
10 mins Elliptical

Comments:
I tried switching it up to some T-Bar pulldowns, but didn't feel any extra soreness the next day. Had some great negatives on the decline bench with help from a friend.

On a side note, I've finished off the 2 bags of this amazing pasta I got from Costco. Ravioli with Truffles . It's not whole-wheat, so it's my post-workout treat lol.
 
DAY 31: Shoulders/HIIT

Workout:
BB Shoulder Press
Machine Delt Raise
Bicep & Tricep's
Traps (Forgot them yesterday)

HIIT (11 Sprints)

Comments:
I did an extra set of sprints because they just weren't very intense, I didn't have the greatest focus today. I bumped up the delt raise machine 10lbs and was expecting to be in agony the next day, but no DOMS again! I want the pain lol. Lats are a little bit stiff, but nothing out of the ordinary.
 
DAY 32: Slow Cardio

Workout:
40 Minutes Elliptical

Comments:


I don't think it's joint related, but on the elliptical I had the weirdest pain on the front of my left tibia, about 2 inches that felt like.. . I dunno a burning pain just under the skin that kicked in from minutes 29-37 of my elliptical training. Stopped when I paused. There's a family history of strokes/coagulation probs (Oddly enough 2 family members at 20 and 21 ) so I'm going to get some bloodwork done to see if anything is wrong.

Still going to hit up the gym tomorrow :)
 
An observation from my XF experiences, the first time I ran XF, I had more of a pure strength routine with reps no higher than 8 on practically all lifts. During this first trial, I experienced very little DOMS after my training. However, this time, I am training for more hypertrophy with most sets in the 8-12 rep range and ~3 sec eccentric on all lifts. It took about 3 weeks for it to kick in, but I have been getting some painfully awesome DOMS since then.
 
Will post an update later tonight. Trying to digest this 4.5 lb beast of a lobster I just split. Took us an hour to eat it lol. Might post the pics of it too :)

Rodja I might try upping my rep ranges. Right now I'm doing typically 5x5. I might do 3 or 4x8-12 and see if I notice more DOMS.
 
Slightly delayed update, but was in a major thunderstorm that night and lost power, and then last night I was out at a stag party :woohoo:instead of updating you guys.

DAY 33: Legs

Workout:

SL Deadlifts
BB Lunges
Front Squats
Leg Press
Calf Raises
Quad Extensions

Elliptical Cooldown: 10 Minutes

Comments:
This was the last day I'll be doing a 5x5 routine and I'll be going up into the 8-12 rep range. Thanks for the suggestion Rodja. Like previously noted, I haven't been noticing any increase in DOMS but it may have been the training style. I will evaluate the effect of increasing the rep range in the upcoming two weeks.
 
DAY 34- Chest/Back

Workout:
Bench (Decline and Incline)
Pull Downs
Weighted Dips
Pull Overs
Chin-Ups

Comments:
This was also before I read Rodja's comments, so I was still doing around 5 reps/set. I've noticed not much improvement in the last few weeks, mostly because I think my training stagnated. In all honesty I've been focusing alot of my time into studying the MCAT's and I haven't researched/explored any new training techniques. Hopefully switching up the rep range will be a bit of the shock to my body and will promote some new muscle growth because I don't feel there has been much lately.

I got a body composition done and I was at 8.7%, a few days after I started increasing my cals so I think I cut down to 8% or so. I have increased the definition in my obliques, but my abs are still quite lagging. I think I will get back into the 5 minute ab routine of 30sx10 crazy ab exercises. I will post updated pics within the next few days.
 
DAY 35- Deadlifts/Traps + HIIT

Workout:
Deadlifts 4 x8
Trap Raises 4x12

HIIT- 10 sprint sets

Comments:
I dropped the deadlift down to 245 to get in 8 reps, but I noticed a definite increase in DOMS. It wasn't as bad as when I bumped it up to 265 after my week vacation, but it was probably the first stiffness in my back I've felt in a while :) Also my traps were absolutely burning the next day, and I don't think I even raised the weight but I forced myself to do 12 reps instead of my usual 8 and the pain speaks for the results! I can almost feel a new bump in my upper back! This seems quite promising!
 
Steveoph said:
DAY 35- Deadlifts/Traps + HIIT

Workout:
Deadlifts 4 x8
Trap Raises 4x12

HIIT- 10 sprint sets

Comments:
I dropped the deadlift down to 245 to get in 8 reps, but I noticed a definite increase in DOMS. It wasn't as bad as when I bumped it up to 265 after my week vacation, but it was probably the first stiffness in my back I've felt in a while :) Also my traps were absolutely burning the next day, and I don't think I even raised the weight but I forced myself to do 12 reps instead of my usual 8 and the pain speaks for the results! I can almost feel a new bump in my upper back! This seems quite promising!
Click to expand...

bodybuilding: the only past time where a new bump is a good thing lol.
 
DAY 36- Rest

Well I wasn't planning on taking the day off, but ended up having a busier morning that I planned and once I miss my morning workout time I can't get myself to get out to the gym. It's good to relax and let the muscles regrow :)

DAY 37- Shoulders+ HIIT

Workout:
Shoulders Press & Delt Raises(4x10)
DB Side-Bends (4x10)
Machine Scissor Crunch (4x15)

HIIT : Usual Sprints

Comments:
I've tried upping the reps. I really felt the burn during my shoulder workout, however the next day I wasn't sore at all which is kind of odd considering how freaking how hard I pushing the weights. My obliques weren't sore the next day either, and I bumped up the dumbell from 60---> 65 lbs and was expecting major pain. I only did one exercise for the abs and obliques though due to time restraints, and I feel if I had done two more different exercises I would most likely feel more DOMS.
 
DAY 38- Legs

Workout:

Leg Press (4x10)
BB Lunges (4x7~) +
Calf Raises (4x9 slowly)
SL Deadlifts (4x9)


Comments:
I double-setted the calfs and lunges, but this workout still took about 45 minutes. By the time I finished with the SL Deadlifts I was sweating quite a bit from just weights :fool2: Really pushed myself today. Every time I put the bar down at 7 reps, I would take a deep breath or two and make myself get another 1 or 2 in. The next day only my hamstrings were feeling it. I didn't quite hit my quads hard enough, but I was exhausted mentally and physically after the 45 minutes so I didn't end up isolating the quads with front squats like I often do.

As for the Napalm, I'd say I'm almost halfway done the 2nd bottle. I'm going to miss the smell, it's actually become quite soothing:lol:

And thanks for all the sneaky comments via reps. I wonder if my style of keeping logs clean and just leaving messages via reps has rubbed off on you guys.Thanks for stopping by!
 
DAY 39- OFF
Comments: Couldn't make it to the gym today I was so damn busy.

DAY 40: Chest & Back

Workout:
Weighted Dips (4x10)
Incline Bench (8,10,8,6)
Chins (4x to Exhaustion)
Rows (4x10)
Machine Bench (3x12 )

Comments:
I really gave it all today after not being able to workout yesterday. I was expecting some major DOMS after the workout but oddly enough no DOMS at all the next day! :fool2: And I even upped the reps to 10-12 for all sets. Not quite sure why I'm not feeling any increased soreness. I haven't bumped up the weight in a bit but I've increased the # of reps significantly so I'm seeing progresssive overload in that respect.

I also found some new ab exercises I plan on starting tomorrow and throwing in atleast 2 with every workout + some ab routines at home. Diet is still holding steady around 2650 cals and I seem to be putting on muscle + a bit of fat because of not much activity.
 
DAY 41- Traps & Deadlifts

Workout:
Deadlifts (4x10)
BB Trap Raises (4x10)
Ab Work (Reverse & Decline crunches)

HIIT: 10 Sets

Comments:
Well I managed to get some DOMS in my traps, but surprisingly little stiffness from deadlifts which have the potential to give me some crippling stiffness despite a proper cooldown! I tired myself out with all the ab work, so the HIIT wasn't as intense as usual but I worked up a good sweat in only 15 minutes!

DAY 42: OFF

Comments:
I've been noticing a general lack of energy over the past week in the gym. I am trying to determine if it's from overtraining or the removal of Omega-3's from my diet. I am inclined towards the latter because I've decreased my training and added in some rest days and yet after doing 4 exercises I'm exhausted in the gym whereas before I would do about 6 exercises on average. I always supplemented heavily with fish oils, especially before my X-Factor log when I was on vacation and was almost living off canned salmon for my protein for a week.
 
How have you been finding the HIIT in conjunction with X? Any decrease in ability due to DOMS or additional soreness (espeically after leg days)?

Also are your MCATs approaching soon?
 
OCCFan023 said:
How have you been finding the HIIT in conjunction with X? Any decrease in ability due to DOMS or additional soreness (espeically after leg days)?

Also are your MCATs approaching soon?
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HIIT has been pretty consistent. Actually yesterday I did an extra set because I find my conditioning has improved.

As far as DOMS goes, I am experiencing little to no DOMS despite some intense workouts. On Sunday during my leg workout some of the older guys jokingly said they thought I had popped a hernia. I'm giving it 110% in the gym, but I found that I can usually avoid serious DOMS by taking in my BCAA's/Leucine/Glutamine towards the end of my WO and during my HIIT/Cool-down. I was expecting an increase in DOMS from X-Factor, but thus far I have yet to experience a significant difference.

As for my MCAT's, way too soon lol. 16 days to go :O And I've been slacking majorly lately since I ran out of review materials (I only had one set of books). I have a really bad feeling about verbal reasoning, I think I'm going to get crushed on that lol.
 
Damn I forgot about Verbal Reasoning (I got to finish that damn MCAT info packet I dloaded). You'll do fine bud, just don't stress it (which I am sure you won't). Let me know how it goes/what ya think of it. Oh and be sure to ask the prompter if you can take food breaks :D
 
Trauma1 said:
Damn i missed this somehow. Give it hell steve! :afro:
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i know it's rare for you to miss a thread like this.....but ever since stevo became a np rep he has developed sneakiest ninja monkey skills.
i'm surprised anyone found this thread.
 
OCCFan023 said:
Damn I forgot about Verbal Reasoning (I got to finish that damn MCAT info packet I dloaded). You'll do fine bud, just don't stress it (which I am sure you won't). Let me know how it goes/what ya think of it. Oh and be sure to ask the prompter if you can take food breaks :D
Click to expand...

I'm thinking about making a different flavoured protein shake for each of my 3 breaks. Need the brain food! I'm actually thinking about which nootropics to play with on test day. Might try some sulbutiamine + ALCAR, but I need to avoid caffeine. The whole thing is timed, and if I need to take a leak during the exam, I lose those few minutes which will really hurt.

Trauma1 said:
Damn i missed this somehow. Give it hell steve! :afro:
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It appears my stealth only works on Trauma :toofunny:
 
I'm so ashamed......i'm a little slow lately.......blame my wife though hahahaha! ;)

:bruce2:
 
Hank Vangut said:
i know it's rare for you to miss a thread like this.....but ever since stevo became a np rep he has developed sneakiest ninja monkey skills.
i'm surprised anyone found this thread.
Click to expand...

Those ninja monkeys' are not to be underestimated.

They strike with the quickness! :bruce1:
 
DAY 43: Legs

Workout:
Squats (4x10)
SL Deadlifts (4x10) + Leg Extensions (4x10)
Calf Raises & Presses (4x12 w/ hold)
Leg Press (3x12)

Comments:
Like I mentioned earlier, I was pushing so damn hard with my leg press at the end that the old guys at the gym were joking that I was going to get a hernia. Anyways today's workout was very intense, but I still am noticing a loss in energy. I am trying not to focus on that mentally, and just super-set my workout so that I only do 4 separate exercise blocks. This gets me through my weights in about 50 minutes, which is ideal. I don't like doing weights for more than an hour b/c of Cortisol + Overtraining.

I'm dredging the bottom of my Napalm Bottle. I have been applying 2 generous squirts to the center of my abs and one to each oblique. I had some very good definition in the first 4 weeks, but after bulking for a bit I have put on some more bf (I'd estimate I'm up to 9 or so %, will get another Body composition done for the final analysis).

Also somehow I got no DOMS from today's workout. The SL Deadlifts usually get me, but this week I didn't bump up the weights so I think my body has adjusted to this week. Next week time to bump it up 20 lbs and get some pain!
 
DAY 44- Chest & Back

Workout:
BB Bench (Incline and Decline, 4x10)
Hammer Strength Rows (4x10, Slow)
Chinups (4x to Failure)
Machine Bench (3x to Failure, Drop Sets)

Comments:
Not much to note about the workout, but I did have a good laugh seeing a lady doing some sort of upright row COMPLETELY wrong. It was more or a hip thrust seeing as how her pelvis moved 2x as far as her arms.
 
Steveoph said:
DAY 44- Chest & Back

Workout:
BB Bench (Incline and Decline, 4x10)
Hammer Strength Rows (4x10, Slow)
Chinups (4x to Failure)
Machine Bench (3x to Failure, Drop Sets)

Comments:
Not much to note about the workout, but I did have a good laugh seeing a lady doing some sort of upright row COMPLETELY wrong. It was more or a hip thrust seeing as how her pelvis moved 2x as far as her arms.
Click to expand...

Haha, we have a lot of those kinds at our gym :)
 
DAY 45- Deadlifts & Traps

Workout:
Deadlifts (5x10)
BB Shrugs (4x5+long Hold)

HIIT: 11 Sets

Comments:

I added an extra set of deadlifts in, but I definitely need to bump the weight back up because even that didn't tire me out. And the sprints went quite well today. At the beginning I felt a bit tired mentally, but somehow I dug deep and pulled out an extra sprint to feel the burn :)

Minor DOMS from the deadlifts, but I think if I bump up the weights and try and do 5x10 next week I will be in quite a state the next day.
 
Day 46- Rest

Was noticing fatigue/lack of motivation, so I'm putting in some rest days to make sure I'm not overtraining.

DAY 47- Shoulders, Bi's & Tri's

Workout:
Preacher & Concentration Curls
Tricep Extensions + Bodyweight Dips b/w Benches (not sure of name)
Military Press & Front DB Raise

HIIT: 10 Sets

Comments:
Really felt the burn in the front db raises today. Reminded my self to focus on form and it sure makes it harder trying to lift them a bit slower and straighter. I'm thinking about switching some of my HIIT sprints at the end of the workout to just 20 mins of elliptical. I think part of my fatigue might be coming from just doing too much HIIT which is hard physically and mentally. Add to that all the hours I spend studying and it's got to be hard on the body and mind.

I've only got 3 days left, so I'm going to make them count. Going to do a big leg day tomorrow, then go all out on chest and back. Then on the last day it's time to show the deadlifts how it's done :woohoo:
 
DAY 48- Legs

Workout:
Hack Squat (4x10)
Leg Press (5x10)
Calf Raises & Presses (3x12 or each)
SL Deadlifts (3x10)
Front Squats (4x10)

Comments:
I'm surprised I had an energy at all during my workout. Such a rainy and foggy day that I slept for a solid 10 hours last night, the body didn't want to wake up! At the gym I ran cold water over my head for a few minutes and that barely got me awake!

Anyways I bumped up the weight on the deadlifts +20 lbs so I only managed to do 3 sets. I felt it in my hamstrings the next morning though! Leg Press I also added 20lbs, although no soreness the next day. A little bit in the calves, but I've managed to avoid any significant DOMS. I added in some front squats to try and focus on the quads, but surprisingly I notice no stiffness in the quads the next day :frustrate
 
Steveoph; said:
...
I'm surprised I had an energy at all during my workout. Such a rainy and foggy day that I slept for a solid 10 hours last night, the body didn't want to wake up! At the gym I ran cold water over my head for a few minutes and that barely got me awake! ...
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You body grabbed the chance to recover somewhat! :)
 
DAY 49= Upper Body

Workout:

Bodyweight Rows (4x Exhaustion)
Bench (Decline, Incline and Flat!)
Machine Rows (4x10)
Iso-Lat Pulldowns (4x8)

Comments:
With today's workout, I was looking to finish strong and make myself sore the next day by doing a few different machines to hit the muscles in a different way. After my workout throughout the day my back was noticeable sore so I thought I would have some serious DOMS, but here I am typing with nothing stiff in my body at all :blink: It's probably a good thing though. I bumped up the weight for the incline and decline, but only for the 1st two sets, so that I could reach 4 sets of 10.

The body-weight rows were something I hadn't done in a while and my strength wasn't the greatest, but I think I can feel a bit of new muscle on my back from doing them but significant. I'll try and do a ridiculous amount of deadlifts tomorrow and see if I can get myself sore. I think that's all that I will do, and try and get like 80-100 reps in. I've heard of that kind of training to "shock" the body, especially for dips and chin-ups.
 
just tryin to catch up on your progress big dog. I've been outa town on vacation and tryin to recover from a back injury. anyway. good luck, keep it up. I took my last dosage today of my drive and stoked and I only got 3 1/2 hours of sleep from driving and was still determined to get my back workout in and not let my goodies go to waist.

GOOD LUCK MY MAN.
 
DAY 50- Deadlifts!

Workout:
Deadlifts (6x10)

HIIT: 10 sprints

Comments:
I did 6 full sets of 10 quite easily with some really good form. No grunting at all it felt so good lol. Definitely been noticing some progression on the deadlifts. Am going to bump up the weights 20lbs next week, and go for 4 or 5 sets of 10 again. And be it a blessing or a curse, absolutely no DOMS from all those deadlifts! I could feel my spine being a bit compressed during the day from all the weight + the shrugs, but the next day I was feeling fine.

The delay on this final workout was that I lost my digital camera lol, and was looking for it to post final pics. I found it though, so I'll post up the final pics this afternoon + final review.
 
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