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Norwegian's Re-comping with the Ultimate RPM/Drive Stack [Sponsored]

Man you got some balls doin workouts without carbs. I feel like complete sh1t and want to give up if Im hypo.

Quick question: What does your shoulder superset workout look like?
 
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metroba said:
Man you got some balls doin workouts with carbs. I feel like complete sh1t and want to give up if Im hypo.

Quick question: What does your shoulder superset workout look like?
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Bro, I'm on my way out the door to go back to work for the afternoon. (only home for lunch, and ofcourse I'm here to check up on things, haha) I'll write you my shoulder workout that I assumed I'd be doing today HAD I been working out shoulders [like I had planned]. I'm post-poning it till tomorrow, it may appear. Lol. If I were to get a surge of energy this evening, I may attempt it, but in this dangerous semi-catabolic state [of no carbs and reckless training methods and intensity] it may just be better to give myself a day of recuperation. Later.
 
Appreciate that man! I was planning on hitting shoulders tomorrow. So if you were going to do it anyway, I can wait until after you post it. Youre giving me great ideas here man! :D
 
metroba said:
Appreciate that man! I was planning on hitting shoulders tomorrow. So if you were going to do it anyway, I can wait until after you post it. Youre giving me great ideas here man! :D
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So, I'm finally off work, and I'm still drowsy and sore from top to toe! I can tell that I won't have any power to do a workout this evening, and I'm not even stepping foot in the gym again today, I may just go for a run this evening. Got to respect the way I feel right now, if ya know what I mean.

Here's what I was planning on hitting up for shoulders:

Smith Behind-neck Press (4 sets * 15-20 reps)
superset with
Side Dumbbell Laterals (3-4 sets * 12-15 reps)

Reverse Pec-dec Flyes (4 sets * 15-20 reps)
superset with
Machine Side Laterals (3 sets * 20 reps)

Front Rope Raises (with rope attached to lower pulley, and you raise the rope between your legs) (3 sets * 20 reps)
superset with
Upright Cable Rows (3 sets * 20 reps)

Standing One-arm DB Press (3 sets * 15-20 reps)
(Stand-alone; no superset, only force the final mL's of blood in to the muscle)

Seated DB Shrugs (3 sets * 20-25 reps)
superset with
Front Plate Raises* (2-3 sets * failure)

* you can substitute Seated Two-arm DB Raises with the Front Plate Raises if you'd like. I love this exercise, especially when I touch the dumbbells together on top of the movement, which seems to be a little higher than chest height on me. Helluva burn and stretch ! By doing them in a non-stop fashion, you'll get a little momentum going which is perfectly fine, especially if you focus real hard on the squeeze (contraction) on top of the movement!


- a helluva lot of sets, but then again, it's pretty much all shoulder day today (and traps), and I won't be doing a different muscle groups supersetted in to my workout. I'm doing high-reps still as you can see, but you can obviously adjust according to the rep scheme that seems to work better for you. Initially, with supersets I prefer higher reps, because the intensity is already upped so much by doing the non-stop in between exercises, so strength will not be as great as it could've been had you done one muscle group at a time using no supersets.

Hope ya got some ideas there !
 
Damn Norwegian, I kinda fall out of it for a few weeks and next thing I know you're looking huge-er than normal(edit).

Did your lady friend get used to the vascularity? It seems to have spread :)
 
SilentBob187 said:
Damn Norwegian, I kinda fall out of it for a few weeks and next thing I know you're looking huge-er than normal(edit).

Did your lady friend get used to the vascularity? It seems to have spread :)
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Thanks, bro, I appreciate it, but you must know, those pics are from November. That's where I'm heading again now . . . ;)

.. and no, she didn't get used to it. But I love training and dieting, and nothing feels better than seeing, noticing and feeling yourself getting in better shape, so . .
 
Norwegian said:
Thanks, bro, I appreciate it, but you must know, those pics are from November. That's where I'm heading again now . . . ;)

.. and no, she didn't get used to it. But I love training and dieting, and nothing feels better than seeing, noticing and feeling yourself getting in better shape, so . .
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Sorry to hear that, BUT, you'll find a girl that digs dedication and veins.
 
Thanks for posting that routine up. Ill have to steal a few of the exercises from you for tomorrow. :D
 
Thursday: PM Workout

Shoulders, Traps, Cardio:

Smith Front Press -95 * 25, 135 * 20, 135 * 20, 135 * 20, 135 * 20
superset with
Side Dumbbell Laterals - 15 * 30, 20 * 20, 20 * 20, 20 * 20, 20 * 20

Reverse Pec-dec Flyes - 120 * 25, 140 * 20, 140 * 20, 140 * 20
superset with
Machine Side Laterals - 100 * 20, 100 * 20, 100 * 20, 100 * 20

Front Rope Raises (with rope attached to lower pulley, and you raise the rope between your legs) - 60 * 25, 70 * 20, 80 * 20
superset with
Upright Cable Rows - 120 * 25, 140 * 25, 140 * 25

Standing One-arm DB Press - 50 * 20 reps * 3 sets
superset with
Seated Bent-over DB Rear Laterals - 30 * 15, 30 * 15, 30 * 15

Barbell Shrugs - 245 * 25, 335 * 20, 425 * 20, 475 * 15, 515 * 12
DROP NON-STOP TO:
Close-grip Barbell Shrugs - 425 * 15 -> DROP -> 335 * 20 -> DROP -> 245 * 30

Weight - 224 lbs.

Cardio:

- 25 minute run outside; I did three hill-runs, but had to cut myself short because I'm having major digestion issues nowadays. I felt as if I had to take a **** in the middle of the hill, so I knew my cardio was up for the day. Lucky me, I still had a 6-8 minute jogging trip to get back home.. the bowl was waiting me. (Fvckin' A, I'm tired of this now! It's been going on for too long!)

- had a sick workout, very intense; I've never done this many supersets for the same muscle group before, and I will definitely try this again! My workout only took me 65 minutes @ the gym, so it was literally non-stop action. All My shrugs were above and beyond, and as was the rest of my workout. My 'digestion issues' messed up a couple of my barbell shrugs sets, because I couldn't keep my core tight enough. For whatever reason, my stomach area is bloated as hell, and this is a REAL mind-fvck I tell ya, because I'm busting my fvcking ass with my diet, training and cardio, yet the water seems to stick around my waist. Not even that, it seems my stomach is leaner up until my workouts, so it's got to be the Xtend along with the 40 grams of Carbo-Gain that I drink during my workout that's gotta be fvcking with me.

When I first ran no carbs on U.D 2.0 before Christmas, I also had major digestion problems. Then when I ran it again during my IntraStack in February/March I had no issues at all. Now, I'm fvcked again, and I don't know what I'm doing different. I haven't yet started my ALA, nor do I have MCT oil and fish oil on hand atm, so all I'm saying is that $hit better change when I get my ALA next week. I haven't taken any ALA in 6 weeks, and that was after using it non-stop since before Christmas, so my body better respond to it as it did when I initially tried it out in October.

I'll be cutting out the Carbo-gain scoop, and get back to no-carb, period (excluding my veggies). I've also got to cut back on the amount of hot sauce (Cholula/Cajun Hot) I use for flavoring on my food, as this hasn't exactly been helping out my internal self either.. 'nuff said.
 
Kernkraft said:
Dude i'm going to have to try that shoulder routine during my recomp cycle... looks awesome :hammer:
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Lol, it was awesome ! Let me know how you liked it once completed !


Question, people! How was your experience with Gut Health? What problems seemed to disappear/fade when you used it? Did it help bloat? Would it potentially help a better/healthier 'flow' from a non-carb (apart from veggies) diet ? That seems to be why I'm fvcked at the moment. I've got no solid starches to fill me up nor to keep myself 'stable'... and then I began thinking of Gut Health, so please help me out, fellas..
 
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Friday: PM Workout

Quads, Hamstrings, Calves, Cardio:

Leg Extensions - 60 * 30, 90 * 25, 120 * 20, 150 * 20, 180 * 20, 200 * 15
Hack Squats (inc. ~30 lbs of sled) - 120 * 25, 210 * 20, 300 * 15, 300 * 15, 300 * 15
One-legged Horizontal Leg Press - 90 * 20, 115 * 20, 140 * 20, 140 * 20
One-legged Hamstring Curls - 40 * 30, 40 * 30, 50 * 20, 50 * 20

- for calves I did a couple sets after each set of horizontal leg presses. I'd use the same weight I had on after each of the sets. I did 10 reps with my right calf, straight to 10 reps with my left calf, straight to both legs at a time for 10 reps, and I'd repeat this twice non-stop following the leg presses. Basically, 60 reps total for my calves for four sets, equals 240 reps total. It tore them up !

Cardio:

- 25 minute run outside; included 40+ lunges with each leg while running the trail.

Weight - 224 lbs.

- My first real leg workout since April, damn it !! I'm gonna continue this, indeed, because when I saw the veins across my semi-puny quads after I got a hellacious pump in them, I remembered how kick ass my quads and hams looked a little while back - around mid April. I had great size, definition, and vascularity going. With my intensity working on my legs, and the amount of reps I use to fill my legs with as much blood as possible, will surely have them back where they were in no time!
 
Dude I can see why you love the 20 rep area now..
Lately I've been doing Arnold's Avanced program which is each bodypart 3 times a week, reps anywhere from 4-12 but then I started super setting then I read that he said for my body type to do 12+ reps for everything and it's amazing!
 
wrasslin116 said:
Dude I can see why you love the 20 rep area now..
Lately I've been doing Arnold's Avanced program which is each bodypart 3 times a week, reps anywhere from 4-12 but then I started super setting then I read that he said for my body type to do 12+ reps for everything and it's amazing!
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Did ya happen to pick up Arnold's Encyclopedia of Bodybuilding ? I got it my Sophomore year of high school myself .. Are you referring to his chest/back superset training programs ? I did this on and off for a while back in the day, too, one set of pulldowns, straight to one set of incline bench press, and continue to do so throughout the workout until completion. But I remember him preacher a few higher reps than Franco Columbo - who trained like a powerlifter mainly.. Anyway, glad you liking the high rep range !
 
Today's a well deserved OFF-day. No cardio, no gym, period. I've had a great week of training, and I'll be starting again tomorrow, with Chest, biceps, abs and cardio.
 
Norwegian said:
Did ya happen to pick up Arnold's Encyclopedia of Bodybuilding ? I got it my Sophomore year of high school myself .. Are you referring to his chest/back superset training programs ? I did this on and off for a while back in the day, too, one set of pulldowns, straight to one set of incline bench press, and continue to do so throughout the workout until completion. But I remember him preacher a few higher reps than Franco Columbo - who trained like a powerlifter mainly.. Anyway, glad you liking the high rep range !
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Yeah I can't even count how many times I read thru that, and I just picked up the new version the other day. But yes, that's the program I'm doing, only things I've changed is some lifts because some I can't feel working so I'd switch to something I can feel working.
 
wrasslin116 said:
Yeah I can't even count how many times I read thru that, and I just picked up the new version the other day. But yes, that's the program I'm doing, only things I've changed is some lifts because some I can't feel working so I'd switch to something I can feel working.
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X2, bro! I read every word of every exercise description even. Lee Priest has some kick ass pics in that book, in his corny little cut-off overalls and his tacky hair-do. Hilarious, but one helluva bodybuilder. The great variation of bodybuilders shown in that book from cover to cover enhanced the read quite a bit, too.
 
Norwegian said:
X2, bro! I read every word of every exercise description even. Lee Priest has some kick ass pics in that book, in his corny little cut-off overalls and his tacky hair-do. Hilarious, but one helluva bodybuilder. The great variation of bodybuilders shown in that book from cover to cover enhanced the read quite a bit, too.
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Yeah the new one goes a lot deeper into things like nutrition and Lee's hilarious! Lol. Can't wait until he starts competing again.
 
I made a bargain on protein in Houston today! I dropped by my favorite supplement outlet, and got me the following:

* 10 lbs Optimum Whey Protein - Strawberry
* 5 lbs SyntraX Matrix 5.0 - Orange
* 6 lbs Cytosport Cytogainer - Banana Cream
* 2.48 lbs Cytosport Muscle Milk - Chocolate Chip Mint
* Designer Supplements Melting Point

= $120.00

I just had to share that .. I've got a supply for the next 6 weeks or so, and I saved $100+. Definitely ready for the Controlled Labs Recomp Stack products to come in now, and it's time to get in shape !
 
I haven't had DOMS like this in my legs since I can remember! It's a hella good feeling, though, apart from the fact that my legs feel heavy as hell when walking. I've had two 25-30 minute walks with my dog this afternoon, in the scorching heat, and not even that has warmed up nor loosened up my legs any. I've got a Chest and Biceps workout coming up shortly, and the plan WAS to do some running and HIT training outside following it but that's simply not an option at this point. I'll probably just follow up on my training session with some StairMaster. Diet is spot-on, apart from 'cheating' with some honey roasted peanuts. I'm looking leaner than earlier this week, and I can see progress. It's only the entry-level of results, because this time around I'm gonna go all the way down . . . . [in the sub-level body-fat %]
 
Just had a sample of BSN's True Mass Strawberry, and all I can say is, I wish I was bulking ! It's the best shake I've ever tried ! I loved the Syntha-6 Strawberry as well, but this one was creamier, even with just water. I'm looking forward to when I start enjoying my CytoGainer in 3-4 weeks, as then I'll be lower in my bodyfat %, and I'll be wanting to experiment more with carbohydrate-loading and the likes to really bring out the shape and vascularity. But untill that time comes, no more high-caloried mass-gainers, apart from a Muscle Milk shake pre-bed.

[Same goes for Syntha-6 Chocolate and Cookies & Cream - delicious !! I wish I could afford it as a staple, not only for the flavoring, but also for it's quality sustained release protein.]
 
Sunday: PM Workout

Chest, Biceps:

Flat Hammer Bench Press - 90 * 25, 180 * 20, 230 * 12, 230 * 10, 230 * 8, 180 * 12
superset with
Wide-grip EZ-bar Curls - 40 * 30, 60 * 25, 80 * 20, 80 * 20, 80 * 15

Flat DB Flyes - 35 * 20, 40 * 20, 45 * 20, 50 * 20
superset with
Seated DB Hammer Curls - 35 * 20, 40 * 15, 45 * 15, 50 * 15

Decline Bench Press - 135 * 20, 185 * 15, 185 * 13, 185 * 13
superset with
Reverse Grip Barbell Curls - 45 * 30, 65 * 25, 75 * 25, 85 * 25

Wide-grip Incline Bench Press - 135 * 15, 135 * 15, 135 * 15
superset with
Wide-grip EZ-bar Cable Curls - 100 * 20, 100 * 20, 100 * 20

Pec-dec Flyes - 160 * 15, 160 * 15, 160 * 15
superset with
One-arm Machine Curls - 110 * 15, 110 * 15, 110 * 15

Cardio (from earlier today):

- 25 minutes walking outside twice today. 90-95 degrees, walking with a limp (from my insanely sore quads and hams).

- I've been sore and tired all day, and don't feel like I recovered as good as I could've from my leg workout, as I would had I been able to get solid meals in on a good eating schedule yesterday. But hell, I'm kinda liking this soreness, brings back old memories from when I fell for leg-training after I separated my shoulder in January.

- I didn't feel too energized in today's workout, but I have the drive still, so I made the best of it. Got a great pump, semi-decent strength, and definite increase in endurance.
 
Are there pics on this thread? I scrolled through several pages and didn't find any... looks like a lot of work is put into this Norwegian!
 
Monday: PM Workout

I just got back from a 30 minute walk outside with my dog. Let me tell ya, in 95 degree weather, it counts as a low-intensity workout without a doubt ! I wore a sleeveless Under Armor shirt and my back is drenched, and as is my 'clevage.' I'm about to have my pre-workout drink, then hit the gym for some back, traps and abs. I'm hoping to follow up with some running outside again, granted my legs are a little more warmed up by then. Im still walking as if I got out of prison last night, and it's been 72 whole hours since I worked my legs ! I'll be postponing my tris until my shoulder day, which I believe will be tomorrow.
 
Monday: PM Workout

Back, Abs:

Duration: 60 minutes

Wide-grip Hammer Pulldowns - 90 * 25, 135 * 20, 180 * 18, 180 * 18, 180 * 18, 180 * 18
superset with
Crunches/Oblique Crunches (1 crunch + 1 crunch to left + 1 crunch to right = 1 rep) - 10, 10, 10, 10 reps

Wide-grip Barbell Rows - 135 * 20, 185 * 20, 205 * 20, 225 * 20, 225 * 20
superset with
Scissor Kicks off of a bench - 30, 30, 30, 30, 30 reps

Icarian Incline Rows - 90 * 20, 90 * 20, 90 * 20
superset with
Oblique Side Bends w/50 lbs dumbbell - 3 sets * 25 reps each side

Rope Crunches - 100 * 30, 120 * 30, 140 * 30
triset with
Hanging Leg Raises - 20, 20, 20 reps
triset with
Seated Machine Rows - 160 * 20, 180 * 20, 200 * 20

DB Shrugs - 115 * 25, 125 * 25

Weight - ?

Cardio:

- 30 minute walk immidiately following workout..

- I'm still dealing with major digestion issues, and it always seems to worsen prior to, during and following my workouts. I took Vasocharge pre-workout today, and it's DEFINITELY not agreeing with my stomach. The berry flavor never has, and apparently never will, so I'm gonna have to put it on the backburner for a while. I'm getting Gut Health delivered towards the end of the week, and HOPING it will take care of my issues. I can't keep having to lessen the workload and intensity of my cardio sessions due to my stomach issues, as results will take longer and I don't feel as good about myself.

- Helluva workout, though ! :)
 
I missed the start of this one....but friggin dang man...sad thing it was to miss.

I will be catching the next one. When do we get to see you arm wrestling a backhoe?
 
Zero V said:
I missed the start of this one....but friggin dang man...sad thing it was to miss.

I will be catching the next one. When do we get to see you arm wrestling a backhoe?
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Haha, the next one is right around the corner. Everything will be better that time around !

.. wrestling a backhoe ? Sorry, don't get it .. :blink:
 
Norwegian said:
Haha, the next one is right around the corner. Everything will be better that time around !

.. wrestling a backhoe ? Sorry, don't get it .. :blink:
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A backhoe, you know giant piece of excavation equipment with the giant metal claw arm for ripping up solid earth. Your pic makes it look like you could take one on in an arm wrestling match.
 
Zero V said:
A backhoe, you know giant piece of excavation equipment with the giant metal claw arm for ripping up solid earth. Your pic makes it look like you could take one on in an arm wrestling match.
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Hahaha, that's hilarious bro!

And I appreciate the good words !
 
are you using the lite version? or regular?
 
Tuesday: PM Workout & Cardio:

Triceps, Biceps (;)):

Rope Pressdowns - 40 * 25, 50 * 25, 50 * 25, 60 * 20, 60 * 20
superset with
Machine Preacher Curls - 60 * 25, 80 * 20, 100 * 15, 100 * 15, 100 * 15

Seated Two-arm Overhead DB Extensions - 90 * 20, 100 * 18, 110 * 15, 110 * 15
superset with
Barbell Curls - 45 * 25, 95 * 15, 95 * 15, 95 * 15

Smith Close-grip Press - 135 * 20, 135 * 20, 135 * 20
superset with
Concentration Curls - 25 * 20, 25 * 20, 25 * 20

Machine Dips - 210 * 20, 210 * 20, 210 * 20
superset with
Uni-arm Machine Curls - 90 * 20, 90 * 20

One-arm Reverse-grip Pressdowns - 30 * 25, 40 * 25, 50 * 25, 60 * 25
superset with
Cross-body Hammer Curls - 25 * 20, 25 * 20

EZ-bar Pressdowns - 100 * 20, 100 * 20


Weight - 227.6 lbs


Cardio:

- 35 minute walk outside immidiately prior to the Workout.
- 35 minute run outside immidiately following the Workout.


- my workouts are finally getting to the level where I like them. The pump was hellacious today, absolutely insane ! My plan was to do Triceps and Calves only, but after getting an early pump from just two sets of pressdowns, I knew I had to make the most of it and take advantage of this pump... so I did high-repped biceps alongside tris. The pump was abnormal, and I am getting the veins back where I want them. Arms blew up to out of proportion on me, and my biceps were hard as rock. It was a non-stop supersetting workout, from beginning to end. It took me no more than 50 minutes to complete, if that. I had three scoops of Vasocharge pre-workout on an entireely empty stomach (I find that the long walks with my dog prior to my workout really help warm me up as well as calm my stomach down it seems..), and I ran out of Xtend two days ago, so all I sipped on was water. It's been a while since I only drank water during my workout and it definitely eased the stress on my stomach, compared to the Xtend mixed intra-workout.

- I'm ready for my re-comp stack from Controlled Labs now. I got my Napalm in today, and had my first application (3 squirts on abs; focusing on obliques). I also got my DCP in with it, and popped 3 caps on an empty stomach prior to my walking (prior to working out). I'll be dosing them at 2 caps X three times daily. Now it's time for the fun to begin .. get back in my prime . . . .
 
That is a beasty work out... I hope I can put up numbers like that one day. And there kids is the definition of False Hope.
 
why the jump from 45 lbs to 95 on bb curls? was the 45 just a warm up?

Damn starting off with 3 squirts! You crazeh! I look forward to hearing more on DCP. Its been on my backburner for a while now.
 
metroba said:
why the jump from 45 lbs to 95 on bb curls? was the 45 just a warm up?

Damn starting off with 3 squirts! You crazeh! I look forward to hearing more on DCP. Its been on my backburner for a while now.
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Metroba, just keep clean bulking holmes.
 
metroba said:
why the jump from 45 lbs to 95 on bb curls? was the 45 just a warm up?

Damn starting off with 3 squirts! You crazeh! I look forward to hearing more on DCP. Its been on my backburner for a while now.
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Oh yes, I don't even know why I included the 45 lbs set in the log. It was a warm-up, indeed.

And yes, 3 squirts .. I've got no patience for $hit at the moment, so I'm gonna get to where I want to be as soon as I can get there..
 
I got my Controlled Labs Re-comp Stack in today ! I'll be starting another log this evening .. just got to try it out first, and hit the gym.

I'm off to my 35 minute pre-workout walk with my dog. Then it'll be an all-out session in the gym, potentially followed by an hour of yoga. (seriously..)
 
guess Im just unlucky
 
Wednesday: PM Workout

Shoulders, Traps, Cardio:

Standing Behind-neck Barbell Press (bar touching traps on bottom) - 95 * 20, 135 * 15 reps * 4 sets

Seated Side Laterals - 30 * 20, 35 * 15, 35 * 15, 35 * 15
superset with
Seated Two-arm Front DB Raises - 27.5 * 15 reps * 4 sets

Reverse Pec-dec Flyes - 160 * 25, 190 * 15, 190 * 15, 190 * 15
superset with
Machine Side Laterals - 90 * 20 reps * 4 sets

Upright Cable Rows - 100 * 25, 120 * 25, 150 * 25
superset with
Front Rope Cable Raises - 60 * 20, 70 * 20, 80 * 20

Barbell Shrugs - 135 * 30, 335 * 20, 425 * 15, 515 * 15, 515 * 15 -> Drop -> 425 * 15 -> Drop -> 335 * 15
Behind-back Barbell Shrugs - 335 * 20, 425 * 20, 475 * 20

Weight - 227.6 lbs.

Cardio:

- running outside for 30 minutes.
 
Saturday: Early PM Cardio

- popped 3 caps Adrenalean and 1 cap Asian Black 60 minutes prior to running alongside a 60 grams whey/casein protein shake.

- Ran outside (in 94 degree weather!) for 60 minutes. The other day I came to the realization that I hadn't done an hour long cardio session in a while, and the reason for why I don't usually go for that long is because I've got my two mandatory laps on the same trail everytime I go running, and it adds up to 35-45 minutes total each time. I figured, 'If I just run, far and far away in one direction, I've got to turn around at some point to go alll the way back again, and that'll be a longer run than usual regardless. I did this exact run in May as well, and I shredded 12-13 minutes off of my 'lap-time' from this time compared to last time. SWEET !
 
Howd you like Adrenalean? You say you took it with a shake? Doesnt that cut down the effectiveness of it?
 
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