Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

AK32408's Road to Recomp For The Summer With Formex !

Iron Lungz said:
That's way too many exercises for one muscle group, Adam. You may want to set something up where you are not doing flyes and presses the same day. Just my $.02
Click to expand...

That does seem like alot of sets. I usually put my flyes and presses 3 days apart, but im DC training right now, and i use flyes as a secondary supplemental exercise. I think 6-8 sets would be plenty, thats just me though.What type of program are you following AK? Nice work though.
 
dedlifter1 said:
That does seem like alot of sets. I usually put my flyes and presses 3 days apart, but im DC training right now, and i use flyes as a secondary supplemental exercise. I think 6-8 sets would be plenty, thats just me though.What type of program are you following AK? Nice work though.
Click to expand...

buster0371 said:
new routine to shock the muscles or what?
Click to expand...

Iron Lungz said:
That's way too many exercises for one muscle group, Adam. You may want to set something up where you are not doing flyes and presses the same day. Just my $.02
Click to expand...

babywifey said:
Indeed, a lot of chest work. What is an Evan Row? :nervous:
Click to expand...

DormantFiber said:
Nice chest workout Adam... do you get sore after a workout like that at all?

thats a lot of sets bro!
Click to expand...

Damn Muscle & Fitness exercise program !! :angryfire: **shakes fist**

I totally agree with everyone. I just figured I'd try out a totally different workout routine than I was usually used to. This workout was unlike anything I have done before with all these reps and set's and exercises for the same muscle groups. I knew it looked odd from the start, but went along with it anyway :(

The arm workout I did last though, I made that routine up myself, I just used the rep and set like the original program had me doing...

I'm def. going to have to modify it so I don't look like a noob anymore when I should have known better :laugh:

Oh and Evan Row's weren't in the program I switched them out with a different exercise. But, they are an exercise Evan Centaponi does for his shoulders that start out like a front raise with the dumbbells then when he almost get's to shoulder height he pulls them back in a row motion, then follows the same path with the dumbbells to bring them back to starting position... confused yet ? lol I'll try to find a shoulder workout of his on youtube.
 
babywifey said:
To recomp basically means to lose fat and gain muscle simultaneously.
Click to expand...

BW got it !

I think it's really called "body re-composition" ...I'm trying to cut fat in the stubborn areas and put on some lean muscle to make me look more defined.
 
DAY 16:

I got to the gym a little earlier today and I'm glad because pretty much nobody was there ! I usually go and it's packedd..

I did one morning cap with breakfast as usual, and the regular 2 caps before the workout by about 1.5 hours.

I was thinking, could I uncap the 2 caps and put it in a shake with WMS and eat a meal preworkout so it's in my system faster ?? I would extend my workout time by another though just to make sure i'm on an empty stomach. Any thoughts ??

anyway.. I did back today and kept changed the set's to 4 and the reps to 8. I don't want to sway too far off course of this routine because believe it or not I kind of like it for some reason lol. I usually go 3 sets and 6-8 reps but I seem to respond to the high set and rep range pretty good. The 3rd month is a nightmare though, I won't even post what the reps and set's range is for that :laugh: I'm definitely not going higher than 4 set's and 8 reps from now on.

The workout:

- 4 sets and 8 reps of all the exercises

*Deadlift - (185)(225)(275)(225)

*T-Bar Row - (135)(185)(215)(215)

*DB Row - (80's used for all reps and sets)

*Seated Cable Row (110)(120)(130)(140)

*Lat Pulldown - (100)(120)(140)(160)

After thoughts:

I think I had a pretty decent workout today, I was able to not rush around and be worried about someone jumping on the machine or something else I was using and nobody asked if I was still using something :laugh:

I felt my endurance was on point and I was super focused on form and range of motion.

I'm at 226 now too with even with a minor increase in calories. :cool:
 
AK32408 said:
DAY 16:

I got to the gym a little earlier today and I'm glad because pretty much nobody was there ! I usually go and it's packedd..

I did one morning cap with breakfast as usual, and the regular 2 caps before the workout by about 1.5 hours.

I was thinking, could I uncap the 2 caps and put it in a shake with WMS and eat a meal preworkout so it's in my system faster ?? I would extend my workout time by another though just to make sure i'm on an empty stomach. Any thoughts ??

anyway.. I did back today and kept changed the set's to 4 and the reps to 8. I don't want to sway too far off course of this routine because believe it or not I kind of like it for some reason lol. I usually go 3 sets and 6-8 reps but I seem to respond to the high set and rep range pretty good. The 3rd month is a nightmare though, I won't even post what the reps and set's range is for that :laugh: I'm definitely not going higher than 4 set's and 8 reps from now on.

The workout:

- 4 sets and 8 reps of all the exercises

*Deadlift - (185)(225)(275)(225)

*T-Bar Row - (135)(185)(215)(215)

*DB Row - (80's used for all reps and sets)

*Seated Cable Row (110)(120)(130)(140)

*Lat Pulldown - (100)(120)(140)(160)

After thoughts:

I think I had a pretty decent workout today, I was able to not rush around and be worried about someone jumping on the machine or something else I was using and nobody asked if I was still using something :laugh:

I felt my endurance was on point and I was super focused on form and range of motion.

I'm at 226 now too with even with a minor increase in calories. :cool:
Click to expand...

Looks good man! I too wonder if you could do that thing with the caps, might be splitting hairs though. Hows the mirror change? Noticeable? We dont have a t-bar stand at my gym, im so jealos.
 
good work out bro, your set/rep range isnt to far out there, I do 4 set 10 rep program, It hits me nice, what may work for some may not work for another, do what feels good for your self:) keep it up bro man!
 
nunes said:
my girlfriend is from Brazil, you cant get any better, I can assure you, sexy and soooooo nice, I just love Brazilian girls:approve:
Click to expand...

I TOTALLY agree.I dated a Brazilian babe when I lived in N.Va.Absolutely incredible looking woman!!!..BEAUTIFUL!
 
Day 17:

Legs/Abs

I'm still doing the high rep and set with the legs because they seem to respond better because they're getting more defined.

The Workout:

5 sets and 10 reps

Front Squat - (135)(155)(155)(165)(165)
Leg Press - (380 for all set's)
Leg Curl - (80)(90)(100)(110)(120)
Leg Extension - (100)(110)(120)(120)(130)
Seated Calf Raises - (165 for all sets)

Ab Exercise - Ab Lounge (3 sets of 15 slow reps)

After Thoughts:

I had an ok workout today, I got to the gym early again and was able to take my time and get everything done without rushing. My head just wasn't as into it today I guess I could have pushed harder but it was too nice out and I just wanted to get out and play some basketball. It's been raining all week so I wanted to take advantage of the nice weather.

Endurance was still up there but the aggression wasn't as high today.

Tomorrow is arm day again, I can't wait ! :D

**Note, my joints have had no issues with drying out and I have had no headaches since I upped my water intake a little.
 
AK32408 said:
Day 17:

Legs/Abs

I'm still doing the high rep and set with the legs because they seem to respond better because they're getting more defined.

The Workout:

5 sets and 10 reps

Front Squat - (135)(155)(155)(165)(165)
Leg Press - (380 for all set's)
Leg Curl - (80)(90)(100)(110)(120)
Leg Extension - (100)(110)(120)(120)(130)
Seated Calf Raises - (165 for all sets)

Ab Exercise - Ab Lounge (3 sets of 15 slow reps)

After Thoughts:

I had an ok workout today, I got to the gym early again and was able to take my time and get everything done without rushing. My head just wasn't as into it today I guess I could have pushed harder but it was too nice out and I just wanted to get out and play some basketball. It's been raining all week so I wanted to take advantage of the nice weather.

Endurance was still up there but the aggression wasn't as high today.

Tomorrow is arm day again, I can't wait ! :D

**Note, my joints have had no issues with drying out and I have had no headaches since I upped my water intake a little.
Click to expand...
I hear that. Its beautiful where i am. How do you hold the bar on your front squats, crossed arms or power clean finish style?
 
dedlifter1 said:
I hear that. Its beautiful where i am. How do you hold the bar on your front squats, crossed arms or power clean finish style?
Click to expand...

I do crossed arms..

I did front squats on the smith machine for the longest time until I got comfortable with the motion and having the weight resting on my shoulders instead of my traps like with regular squats. I might have to give the power clean finish style grip position next time. I watched a video on how to do proper front squats and I remember how the guy did them.. that way seems like the weight is more secure and doesn't have the option to roll down your arms as much.
 
AK32408 said:
I do crossed arms..

I did front squats on the smith machine for the longest time until I got comfortable with the motion and having the weight resting on my shoulders instead of my traps like with regular squats. I might have to give the power clean finish style grip position next time. I watched a video on how to do proper front squats and I remember how the guy did them.. that way seems like the weight is more secure and doesn't have the option to roll down your arms as much.
Click to expand...

Keep it up! :thumbsup:
 
strategicmove said:
Keep it up! :thumbsup:
Click to expand...

Thanks Ike !

Also, thanks to you and Fin for the info on the egg's and egg whites. I feel like I have more energy from a bigger, and more balanced breakfast in the morning before class now.

:cool:
 
I think the crossed arm vs. powerclean-finish is a personal preference; I've done the crossed arms style for a long time and it works fine. I suppose if I get up to some really heavy weights I might have to switch. Sometimes I find its hard to find the right part of the muscle belly to rest the weight on. Raising you heels on front squats helps improve the exercise for me.
 
Steveoph said:
I think the crossed arm vs. powerclean-finish is a personal preference; I've done the crossed arms style for a long time and it works fine. I suppose if I get up to some really heavy weights I might have to switch. Sometimes I find its hard to find the right part of the muscle belly to rest the weight on. Raising you heels on front squats helps improve the exercise for me.
Click to expand...

I'll try placing a 45 under each heel next week for legs !

I'm always up to try out new exercises and viriations of them.

Keep them comin !! :p
 
Steveoph said:
I think the crossed arm vs. powerclean-finish is a personal preference; I've done the crossed arms style for a long time and it works fine. I suppose if I get up to some really heavy weights I might have to switch. Sometimes I find its hard to find the right part of the muscle belly to rest the weight on. Raising you heels on front squats helps improve the exercise for me.
Click to expand...
Yeah deff, personal preference. Ive got a pretty good squat, and i love front squats but i have a real issue with both styles, i just feel uncomfortable, and it feels like im concentrating more on the bar than the lift you know?

AK32408 said:
I'll try placing a 45 under each heel next week for legs !

I'm always up to try out new exercises and viriations of them.

Keep them comin !! :p
Click to expand...
That is a good idea. You think mits not as important to drive thru the heels on the front squat?
 
Yeah I love doing some elevated heel front squats. To bad the power clean grip is uncomfortable for me on the front squat, I just go crossed arm...for now
 
jdg487 said:
Yeah I love doing some elevated heel front squats. To bad the power clean grip is uncomfortable for me on the front squat, I just go crossed arm...for now
Click to expand...

Im gonna try those tonite. Power clean grip is difficult. The one way that is comfortable for me (and works well) is power clean grip, but with lifting straps wrapped around the bar, then around my fingers. Hard to describe.
 
AK32408 said:
Day 17:

Legs/Abs

I'm still doing the high rep and set with the legs because they seem to respond better because they're getting more defined.

The Workout:

5 sets and 10 reps

Front Squat - (135)(155)(155)(165)(165)
Leg Press - (380 for all set's)
Leg Curl - (80)(90)(100)(110)(120)
Leg Extension - (100)(110)(120)(120)(130)
Seated Calf Raises - (165 for all sets)

Ab Exercise - Ab Lounge (3 sets of 15 slow reps)

After Thoughts:

I had an ok workout today, I got to the gym early again and was able to take my time and get everything done without rushing. My head just wasn't as into it today I guess I could have pushed harder but it was too nice out and I just wanted to get out and play some basketball. It's been raining all week so I wanted to take advantage of the nice weather.

Endurance was still up there but the aggression wasn't as high today.

Tomorrow is arm day again, I can't wait ! :D

**Note, my joints have had no issues with drying out and I have had no headaches since I upped my water intake a little.
Click to expand...

Are you doing vertical leg presses, or angled leg presses. If angled...380 is kinda light...lol. Just giving you crap bud. Regardless...solid workout indeed bud. Yeah the weather was great hear yesterday in Wisconsin too...I enjoyed myself for a bit cruising around and listening to loud music. Good times! :)

Cheers bud!:cheers:
 
SamBoz19 said:
Are you doing vertical leg presses, or angled leg presses. If angled...380 is kinda light...lol. Just giving you crap bud. Regardless...solid workout indeed bud. Yeah the weather was great hear yesterday in Wisconsin too...I enjoyed myself for a bit cruising around and listening to loud music. Good times! :)

Cheers bud!:cheers:
Click to expand...

They were angled, but I usually go to like 760 or so for like 4 reps.. 380 was tough for that many reps and sets ! lol
 
I want to add some nice mass to my triceps because I feel they're not proportioned well with my biceps.. I was thinking of doing this routine today for triceps, what does everyone think ??

Dips I hear will add the mass to the outer tricep head so I want to get those in for sure. I usually get to those at the end of my workout and have no strength for them. Today I was thinking of doing them 1st. I would also like to try the Skull Crushers with the straight bar and have my arms in a different position so that more stress is put on them. This would mean having my elbows closer to my head and having the bar end up towards the back of my head/bench in laying on to the do them. Then go to the 2 handed DB tricep extension with a 90 for 9 reps and 5 sets like the rest of the exercises. Then do some rope work on the cables.. Feedback is welcome !!
 
I like to do the same type of stuff for tri's- weighted dips, skullcrushers, & DB extensions.

Another thing you can try is close grip bench, and maybe some reverse grip bench on a smyth machine???
 
jdg487 said:
I like to do the same type of stuff for tri's- weighted dips, skullcrushers, & DB extensions.

Another thing you can try is close grip bench, and maybe some reverse grip bench on a smyth machine???
Click to expand...

That's a good idea.. I never thought of doing supinated grip for close grip bench. I did supinated grip for barbell rows on back day and felt like it hit a different muscle then regular pronated grip. Thanks Jay !
 
Rumours have it that these girls have no interest in the opposite sex! :run:
 
Hey learn I just ordered a bottle of formex because I loved legal gears formadrol. But you say you are on day 17 and have seen no results?
 
swangswang said:
Hey learn I just ordered a bottle of formex because I loved legal gears formadrol. But you say you are on day 17 and have seen no results?
Click to expand...

You have a log up Learn ?? I didn't know ya already started the Formex !
 
swangswang said:
oh **** I meant you AK got confused. You have not seen any results for the past 17 days?
Click to expand...

Ohh, I got my log started a week late.. I was on day 8 when my log started up.

But I would say i saw the increase in libido from day 2 (still going strong with the morning wood to this day), and the increased vascularity and endurance in the gym on day 4 and I lost the 1st two pounds around day 10.

Currently I'm down 4 pounds total and I have been increasing cals instead of decreasing them esp around breakfast and dinner.

I did arms in the gym today and my veins we're really poppin' out ! Plus I still can feel the pump :D I have been home for a good 2 hours now too.
 
Daily eye-candy for the fellas:



Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed
 
DAY 18:

Arm's (bi's, tri's, and forearms)
*4 sets and 8 reps for everything except 21's

Bodyweight Dips - (4 sets and 8 reps)
2 Handed DB Tricep Extension - (80)(80)(85)(85)
Straight Bar Extended Skull Crushers - (65)(65)(70)(70)
Rope/Straight Bar Pressdowns w/ Supersets - (60/80)(70/90)(80/100)(90/120)
Alternating DB Curl (45)(50)(55)(60)
EZ Bar 21's (2 sets with 75)(had to cheat on a few reps to finish :( )
Preacher Machine Curl (90)(100)(110)(110)
Behind the back wrist curls w/ bench press barbell (135 for all reps and sets)

I had a tremendous pump again today. It was hard driving home :laugh:

Vascuality and Endurance were way up again :thumbsup:

My next weigh in will be on Monday before I do Leg's.
 
Wow great to hear. I am looking to lean out while maintaining my muscle. Would any of the guys on here care to see another formex log? I currently am running a log on the training forum just to build mass in my legs but would gladly run a formex log if any one is interested... rep AK
 
swangswang said:
Wow great to hear. I am looking to lean out while maintaining my muscle. Would any of the guys on here care to see another formex log? I currently am running a log on the training forum just to build mass in my legs but would gladly run a formex log if any one is interested... rep AK
Click to expand...

Throw one up buddy ! I'll sub to it for sure. Plus if ya need any help with anything during it u can ask :D

Are you going to use Formex for PCT ? ..or a Recomp like the way im doing.
 
I Definitely want a nice recomposition for the summer with out losing muscle mass and def gaining some vascularity. But I also have a small lump under my right nipple that I have had from a SD cycle a while back. I decreased the size of it greatly with torem, novadex and most recently reversitol but I am hoping to completely rid myself of it with formex. The only time I have ever been able to beat gyno before was with LG's formadrol, so I am hoping this is even better. I am not expecting any miracles but I am just hoping for the best. Thanks for the support my friend I think I will be logging it.
 
jdg487 said:
AK whats up with some blondes every once in awhile????

Nice workout too...
Click to expand...

Ah, I got a thing for brunettes ! lol (esp one with light colored eyes... but, a smokin body and a foreign accent doesn't hurt either :p )

like this..

Invalid Link Removed

..once in a while I'll spot a sexy blonde and throw her pic up ;)
 
AK32408 said:
DAY 18:

Arm's (bi's, tri's, and forearms)
*4 sets and 8 reps for everything except 21's

Bodyweight Dips - (4 sets and 8 reps)
2 Handed DB Tricep Extension - (80)(80)(85)(85)
Straight Bar Extended Skull Crushers - (65)(65)(70)(70)
Rope/Straight Bar Pressdowns w/ Supersets - (60/80)(70/90)(80/100)(90/120)
Alternating DB Curl (45)(50)(55)(60)
EZ Bar 21's (2 sets with 75)(had to cheat on a few reps to finish :( )
Preacher Machine Curl (90)(100)(110)(110)
Behind the back wrist curls w/ bench press barbell (135 for all reps and sets)

I had a tremendous pump again today. It was hard driving home :laugh:

Vascuality and Endurance were way up again :thumbsup:

My next weigh in will be on Monday before I do Leg's.
Click to expand...

I had that same issue with the "no energy for dips deal" I started doin em mid way and weighted. I actually superset em with JM presses.
 
You must log in or register to reply here.
Back
Top