DAY 65
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Back and abs were really sore, DOOH !
Finally,
I would have been EXTREMELY disappointed if they weren’t after the 2-day hammering frenzy Invalid Link Removed.
* Bis and tri’s were due to a workout but I REALLY felt like doing somethin’else…. GOOD MORNINGS :fool2:
* To make myself feel better I supersetted them with Overhead squats
Invalid Link Removed Invalid Link Removed (well legs were due for a workout too
).
With overheads I basically kept the same
weight, VERY low, 55lb, because I was planning to go heavy on the Mornings and because I wanted mainly to practice perfect form on the Overheads (haven’t done them in awhile).
Because I needed some sort of a core warmup (and also,
to trick the DOMSed muscles into thinking it was going to be an easy workout Invalid Link Removed) I decided to throw some dumbell deadlifts on a stability disc prior to Good Mornings.
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And so, the final triset was as follows:
1. Dumbbell deads on stability disc
2. Good Mornings
3. Overheads
1.2x11lb 10
2.88lb 10
3.55lb 8
1.2x18lb 10
2.116lb 8
3.55lb 6
1.2x22lb 8
2.132lb 8
3.55lb 6
1.2x22lb 10
2.143lb 8
3.55lb 6
1.2x22lb 10
2.152lb 8
3.55lb 6
1. 2x22lb 10
2.163lb 6 dropset to
….152lb 6
3. 55lb 6
* I literally felt like
Invalid Link Removed my guts out here,
this dropset of mornings caused Immediate Muscle Soreness
I think I FINALLY managed to destroy my back :woohoo: :head:
* Just to be sure though .... :icon_lol:
1. 2x22lb 10
2.158lb 6 dropset to
….143lb 6 dropset to
….132lb 6
3. 55lb 6
* I think if I had tried to do another set like that my back would have cracked in half !!!
* Finished the workout with Leg Curls supersetted with Dumbbell Jumping Squats. Hams were on fire after that and I limped out of the gym with a big
on my face.
DAY66
* Either quads or bis and tris….quads of course (I’ll have to take care of my chicken arms eventually
)
* There was no point supersetting deads and squats after pushing my limits yesterday with GM, I decided to do as much isolation stuff as I could possibly tolerate
* I started again with stability disc stuff, did several sets of sumo squats holding a 44lb dumbbell. It is quite tricky trying to balance on the disc at first but it really works out all the stabilizing muscles that don’t get used otherwise :thumbsup:
* Moved onto:
1. Leg Extensions
* 90lb 10
* 99lb 10
* 110lb 10
* 121lb 8
*
130lb 8 
*
140lb 3
dropset to
….130lb 3 dropset to
….121lb 3
… 99lb 6
* Quads were :aargh: after ^^^
Mainly because all intervals between sets were very short, less than a minute.
I was bored because there wasn’t enough “action” there
Invalid Link Removed
(usually leg day starts with Dead+Squats) and so I wanted to get it over and done with ASAP
* 121lb 8 dropset to
….99lb 4 dropset to
….80lb 4
*130lb 3 dropset to
….110lb 3 dropset to
….90lb 6
Legs were Invalid Link Removed me for upping the weight again to 130lb
*130lb 6 dropset to
….110lb 5 dropset to
….90lb 5
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I can’t believe I’ve done 9 sets of leg extensions, I never do more than 5!!!
Also
I’ve never moved 140lb before, 121lb was the upper limit for a very long time,
I WENT UP BY 19lb in an leg isolation exercise, I’d consider that weight to be a lot for a compound move!!!!:woohoo:
2. Squats supersetted with
3. Bench Press (didn’t feel like doing JUST squats
)
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Seriously, the whole workout I felt soooo Hyper Invalid Link Removed it wasn’t funny, I did not want to rest for a second
Invalid Link Removed
I threw in the bench just for entertainment purposes, I was going 10lb below my PR weight (99lb)
2. 88lb 10
3. 73lb 10
2. 116lb 10
3. 83lb 10
2. 137.5lb 10
3. 88lb 10
2. 149lb 8
3. 88lb 10
2. 154lb 8
3. 88lb 10
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Squats were done light this time ‘cause back was in no state to support any more weight, hence I wasn’t even trying to break the current PR (165lb)
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This routine worked out quite well actually, quads were already sore, I usually do compound movements first and then isolation, I guess changing the routine did the trick :thumbsup:
4. Unilateral Leg Press
*110lb 8
*143lb 8 (can’t believe that feels light after all ^^)
*160lb 8
*170lb 8 :wtf: still going, when is PwFULL going to give me a break :lol:
*176lb 8 NEW PR, up by 16lb !!!! (I thought the quads were to dead for that !
So stoked Invalid Link Removed
Leg ext up by 19lb and Unilat leg press up by 16lb in a single workout, I should do isolation stuff more often...naaaaah 
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Have to say, RECOVERY HAS BEEN AMAZING OF LATE
First, I Invalid Link Removed BETTER THAN EVER IN MY LIFE , started taking PwFULL+SirPLUS pre-bed,
I no longer need 8hrs to be fully functional because I'm getting good quality sleep
I upped my workout BCAAs and Glutamine, taking around 15-20g of each
Also taking 10g of beta alanine+10g Nimbus Swell, THIS STUFF KICKS A$$ !!!!!!!!!!!!
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Next week I’m adding P-slin and some carbs to this monster shake, I can’t wait !!!!! I find running out of fuel is THE ONLY THING that limits my workouts at the moment. And ya know, even a FERRARI will stop if it runs out of petrol
(and no I don’t consider myself as a FERRARI just yet, but I’m WORKING ON IT !!!!
:duel::head
)
