GeekPoop + Smash Fully Loaded!!

SilentBob187 said:
Begun, this log has.

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:D yes it has!

learn said:
very nice I still havent tried the blue raz SMASH
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Its really good!! I thought the old blue razz was good, this is 100% better!

metroba said:
Saweet!! Im so glad this thing has finally gotten started! Nice workout! Did you use 1 scoop? 1.5 scoop? How much water did you put it in? Did you notice anything from it in your first workout?
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Ya i used 1 scoop in like 15-16oz of water. Yeah had a awesome chest pump going on, and my shoulder veins were popping before hitting the weights, pleased so far tomorrow is legs!
 
Day 2

Legs Hypertrophy

Box Squat
195x15
205x15
205x15

Walking Lunges
95x9
95x9
95x6
SS
Good Mornings
125x15
125x15
125x10

Leg Ext
150x11
150x12
150x12
SS
Leg Curls
108x15
108x11
108x12

Sissy Squats
Bwx12
Bw+10x7
SS
Standing Calf Raise
220x12
220x12
220x11

notes...No runs today and I used my shacker, smash mixed perfectly then. I took Bnats advice and started doing rotater cuff exercises at the end of my workouts, hopefuly thatll fix my shoulder problem thats starting.

Awesome leg pump, and after leg curls i had to sit down it was awesome :D Loving this so far!!!
 
GeekPoop said:
Day 2

Legs Hypertrophy

Box Squat
195x15
205x15
205x15

Walking Lunges
95x9
95x9
95x6
SS
Good Mornings
125x15
125x15
125x10

Leg Ext
150x11
150x12
150x12
SS
Leg Curls
108x15
108x11
108x12

Sissy Squats
Bwx12
Bw+10x7
SS
Standing Calf Raise
220x12
220x12
220x11

notes...No runs today and I used my shacker, smash mixed perfectly then. I took Bnats advice and started doing rotater cuff exercises at the end of my workouts, hopefuly thatll fix my shoulder problem thats starting.

Awesome leg pump, and after leg curls i had to sit down it was awesome :D Loving this so far!!!
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Nice walking lunges, those are horrifying. How long did it take you to finish this workout?
 
dedlifter1 said:
Nice walking lunges, those are horrifying. How long did it take you to finish this workout?
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Thanks man! Last weeks were a few reps higher but oh well.

My lifts are about 45-55 mins on average, i never go over 1 hour
 
GeekPoop said:
Thanks man! Last weeks were a few reps higher but oh well.

My lifts are about 45-55 mins on average, i never go over 1 hour
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Thats alot of work for 55 min! You must be a on fire in there! Thats how i lift tho too, high volume, balls to the wall. I dont tend to do as many exersises tho, because i squat, usually 6 working sets.
 
Walking lunges, proof that an individual truly hates their legs. WL's are a different kind of pain than any other out there. I'll be doing them next week, but not at 95lb. Highest I've gone is 80 (2 40lb DBs)
 
Crazy #s bro!
 
SilentBob187 said:
Walking lunges, proof that an individual truly hates their legs. WL's are a different kind of pain than any other out there. I'll be doing them next week, but not at 95lb. Highest I've gone is 80 (2 40lb DBs)
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I thought he meant 95 per arm. Thats good weight. I usually do WLs with90 per arm.
 
Sheesh ded...your a strong mofo!
 
metroba said:
Sheesh ded...your a strong mofo!
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I just have good balance as well. Alot of times its just practice to move up in weight with WLs. I started with 40s like 5 years ago, and was using 70-75 for the longest time. When i was doin the 20 rep squat routine my legs wer like iron. I dont have a crazy squat either, like 405 for 1. I havent lunged in a few months now, i bet i couldnt get 90s now for more than 3-4 reps.
 
dedlifter1 said:
Thats alot of work for 55 min! You must be a on fire in there! Thats how i lift tho too, high volume, balls to the wall. I dont tend to do as many exersises tho, because i squat, usually 6 working sets.
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Ya I was crankaing it out as fast as i could, I use to do SLDL after boxsquats, but I havent been feeling DL or SLDL the past 2 weeks.
SilentBob187 said:
Walking lunges, proof that an individual truly hates their legs. WL's are a different kind of pain than any other out there. I'll be doing them next week, but not at 95lb. Highest I've gone is 80 (2 40lb DBs)
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Ya man i totally agree, after the first step I kinda wanna just kiill myself. I use to use DB's but I throw a BB or Ez bar on my back now.

metroba said:
Crazy #s bro!
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thanks! my legs have liek quintoupled (4x) the weight when i started this year. I never really lifted them
learn said:
nice log :)
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:D thanks ern!

dedlifter1 said:
I thought he meant 95 per arm. Thats good weight. I usually do WLs with90 per arm.
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you is a monster

metroba said:
Sheesh ded...your a strong mofo!
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i agree!!!
dedlifter1 said:
I just have good balance as well. Alot of times its just practice to move up in weight with WLs. I started with 40s like 5 years ago, and was using 70-75 for the longest time. When i was doin the 20 rep squat routine my legs wer like iron. I dont have a crazy squat either, like 405 for 1. I havent lunged in a few months now, i bet i couldnt get 90s now for more than 3-4 reps.
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dang, thats still impressive. Biggest guy ive seen/ biggest guy that use to go to my gym was liek 6'1'' 270 built, and woudl walk lunges 90-95. I think his highest squat was about 400ish as well
 
Day 3

Arms/Delts Hypertrophy

Wide Grip Upright Rows
120x12
120x10
SS
Front DB Raise
32.5x6
32.5x7
SS
Side DB Raise
27.5x7
27.5x7

Incline DB Curls (1st time doing)
40x8
40x6
35x10
SS
Tricep Kickbacks
30x15
30x15
30x15

Hammer Curls
40x7
40x7
40x7
SS
Tricep Pushdowns
162.5x15
162.5x12
162.5x12

notes...
Well kinda failed at hypertophy again, but its ok because last week i hit target number of reps so I upped the weight. No runs from smash, I assumed it was the PB and I was correct. Sickening bicep pump on teh hammer curls, and triceps were full after kickbacks. Got a compliment on my build today, thats always good :D Really vascular again, not so much during teh shoulder part, but during the frist set of bis' n tris wowza!!

tomorrow is an off day, and I might take sunday off as well due to not wanting to straing my shoulder for chest/back power day. Incase anywhere is going to wonder why a post isnt up on sunday thats why :P
 
Nice workout man! I bet that pump was sick. Those are some odd #s you are using there :think: 27.5s?
 
metroba said:
Nice workout man! I bet that pump was sick. Those are some odd #s you are using there :think: 27.5s?
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Ya there is these magnetic weights called "plate mates" they each weigh 2.5lbs so its a good way to increase the weight incase you dont want to jump up to fast.
learn said:
nice I just ordered me up SUM Blue RAz Smash:28:
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you shall enjoy!!
 
ahhh plate mates I forgot all about those..I may have to look into getting some of those.
 
metroba said:
ahhh plate mates I forgot all about those..I may have to look into getting some of those.
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ya they work awesome for exercises where you're not using much weight, excellent way to still make progress\!
 
Metroba, i told ya this guy was an animal in the gym :head: Maybe a little sick in the head too but I guess that goes hand in hand :crazy:

Geek,
do your cuff exercises with a theraband. Really concentrate on a rediculously slow negative. I do like 5 reps internal and 5 reps external. I barely do a concentric, even assisting with my opposite hand for the concentric to make sure that I don't pinch. The slow negative forces a lot of blood into a thin muscle and usually does the trick to improve stabilization for mild shoulder tweaks.

Also, I'm less concerning with range of motion. I'm more concerned with making sure I hit the angle where I have a mind muscle connection with my external and internal rotators (not an easy task so keep trying). Pain free sustained tension on the muscle is what you are looking for.

I recommend doing them between sets of your first exercise. That way, your shoulder uses better mechanics throughout the workout. There's nothing wrong with B's end of workout theory for longer term cuff health. But you NEED the shoulder complex opperating properly for your workouts right off the bat.
 
celc5 said:
Metroba, i told ya this guy was an animal in the gym :head: Maybe a little sick in the head too but I guess that goes hand in hand :crazy:

Geek,
do your cuff exercises with a theraband. Really concentrate on a rediculously slow negative. I do like 5 reps internal and 5 reps external. I barely do a concentric, even assisting with my opposite hand for the concentric to make sure that I don't pinch. The slow negative forces a lot of blood into a thin muscle and usually does the trick to improve stabilization for mild shoulder tweaks.

Also, I'm less concerning with range of motion. I'm more concerned with making sure I hit the angle where I have a mind muscle connection with my external and internal rotators (not an easy task so keep trying). Pain free sustained tension on the muscle is what you are looking for.

I recommend doing them between sets of your first exercise. That way, your shoulder uses better mechanics throughout the workout. There's nothing wrong with B's end of workout theory for longer term cuff health. But you NEED the shoulder complex opperating properly for your workouts right off the bat.
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Ah thanks for the advice Celc, Ill definately start doing it the way you suggested. Ive just been using like 5 lb plates and doing it real slowly, ill switch to the bands and stuff.

Off day today, taking an additonal off day on sunday hopefuly teh gym is open so it maybe a 3 day break we shall see.
 
GeekPoop said:
Ya there is these magnetic weights called "plate mates" they each weigh 2.5lbs so its a good way to increase the weight incase you dont want to jump up to fast.

you shall enjoy!!
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looking FWD to trying The blue Raz Smash for sho
 
I agree the bands work a lot better and more comfortably than dbs. Looking forward to your next gym report bud! :cheers:
 
GeekPoop said:
Ah thanks for the advice Celc, Ill definately start doing it the way you suggested. Ive just been using like 5 lb plates and doing it real slowly, ill switch to the bands and stuff.

Off day today, taking an additonal off day on sunday hopefuly teh gym is open so it maybe a 3 day break we shall see.
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You were probably on the right track then brotha. A few days off should be very shoulder friendly for your soreness. Not too mention that a few days off from a preworkout mix like SMASH usually makes it hit harder the next time you use it :head:
 
learn said:
looking FWD to trying The blue Raz Smash for sho
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:D
metroba said:
I agree the bands work a lot better and more comfortably than dbs. Looking forward to your next gym report bud! :cheers:
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Yes Itll be on tuesday/monday chest/back power me excited!

celc5 said:
You were probably on the right track then brotha. A few days off should be very shoulder friendly for your soreness. Not too mention that a few days off from a preworkout mix like SMASH usually makes it hit harder the next time you use it :head:
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True true! We thinking along the same lines :D
 
Happy Memorial Day everyone!!
 
Geek,
for your next workout. Let us know when you dosed SMASH. Like 15 minutes pre with empty stomach? Maybe you like it with food? Maybe it takes 20 or 30 minutes for it to kick in for you. Just let us know your thoughts :cheers:
 
learn said:
looking good
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ty ern!
metroba said:
Happy Memorial Day everyone!!
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yes same to all!
celc5 said:
Geek,
for your next workout. Let us know when you dosed SMASH. Like 15 minutes pre with empty stomach? Maybe you like it with food? Maybe it takes 20 or 30 minutes for it to kick in for you. Just let us know your thoughts :cheers:
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Ahh good thinking, from here on out ill post it in my daily update how i did it. so far its been about 20mins pre w/o on light to empty stomach.
 
Day 4
Chest/Back Power

DB BP
105x5
105x5
105x4
105x4
SS
BB Row
190x7
190x5
190x5
195x4

Inc DB BP
80x6
80x6
85x6
SS
RackChins
35x7
35x8
40x7

Power Pushup
2x8
Explosive 1 arm rows
2x8

Dosing of Smash...
1.5 hour after meal so light/empty stomach 20mins pre w/o. no runs, awesome pump, vasculairty, good burst of energy as well!

notes...
Kicked some major ass today, 2nd time running through my new workout and numbers are climbing fast! Once again, my shoulders looked like spider webs I really excited about that! Awesome strenght today, busted out rackchins like nothing my 2nd time doing them and Im holding for like 2secs at the top.

Shoulder/rotatores feeling awesome!! No problems w/ them today and I hit it hard as I could!!
 
again awesome #s bro! how soon after taking smash do you feel it kick in?
 
Day 5
Legs Power

Box Squat (was on fire, couldnt stop)
135x3
225x5
275x5
285x5
290x5
295x5
305x5
315x2
310x3
225x10

Leg Press
374x4
374x5
396x5
396x5
396x5
SS
Good Mornings
160x6
165x5
165x5

Leg Ext
168x6
180x6
192x6
GS
Leg Curls
156x6
156x6
156x4
GS
Calf Raise
300x6
300x6
300x6


Dosing of Smash...
1 hour after a big meal so light stomach. For doing legs, my upper body was real vascular, almost looked as if I was doing arms! Crazy energy today, awesome strength.

notes...
If anyone followed my other log, I started squatting this year around Dec around 160lbs, so about 5 months Ive hit 315 feels really good :D Couldnt stop doing box's I just wanted to prove to myself I could hit 315 so I jumped up to it and nailed 2, needed my spotter to help my get up on my 3rd.

I know the orignial leg plan was SLDL's but I just havent been feeling them so I will prolly redo my leg days. Not feeling the GM's
 
damn way to kill it man!
 
log looks good so far, im looking for a new prewo supp. I love my assault, but i used white flood recently. Not a big fan of it.:dunno:
 
learn said:
very nice man
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thanks!
metroba said:
damn way to kill it man!
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Ya big accomplishment getting to 315 :D
dedlifter1 said:
log looks good so far, im looking for a new prewo supp. I love my assault, but i used white flood recently. Not a big fan of it.:dunno:
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Thanks on the log compliment! ya i havent used any pre w/o supps in about 3months, love this stuff tho. I wasnt a fan of WF and never tried assault. This stuff is worth the buy IMO, just hoping a tolerance doesnt devolpe tho
 
Day 6
Arms/Delts Power

Upright DB Row
65x6
65x6
65x6
SS
Military Press (standing)
145x5
145x4
145x3


DB Side Lateral Raise
27.5x10
30x7
SS
Heavy DB Side Lateral Raise
65x6
70x6

Drag Curls
95x8
95x8
95x8
SS
Dec CGBP
205x7
205x6
205x6

Reverse Curls
80x6
85x5
85x4
SS
Dips
BW+55x4
BW+55x5
BW+55x5

Dosing of Smash...
1.5 hours after a snack so empty stomach. Got the runs and a little bit Qweezy during the last 2 exercises. I think if i take smash on a completely emptry stomach, I get a little bit sick. Ill start taking it on a light stomach.

notes...
Ya idk about miltary presses standing, lost my balance on the 2nd/3rd set, going to do them sitting next week. Should upped weight in drag curls but oh well, was focusing on perfect form. Felt like my wrists/shoulders were gonna bust on dips so I didnt go for the 8 reps, still got a good pump/more weight outta it tho!
 
Im jealous of your #s bro! :clap2: Do you do your db upright rows unilaterally or both arms? And how the hell do you do 70s for lateral raises!?! :jaw:
 
learn said:
bare foot or in socks is great
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heh meant socks :P
metroba said:
Im jealous of your #s bro! :clap2: Do you do your db upright rows unilaterally or both arms? And how the hell do you do 70s for lateral raises!?! :jaw:
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thanks man, ive been making huge leaps in progress this year. I do my db upright rows 1 db per arm so thats a 70 in each hand.

oh heavy side lateral raises, i should explain it a little better. Its slow and controlled, im only going out as far as I can but really pumping my delts. A guy who helps me set up my workouts suggested it and Im digging them. Key is slow and controlled, not some wild flaling haha
 
Damn boy 70s!! I do 50 and thought i was tough!! I would maybe work on your form with standing military press before you go back to sitting. The balance is hard but try this: Deadlift weight from floor, clean it, and as you clean it step back about 1 1\2 ft with your right foot, then press the weight. After you get 3 consecutive reps, move your foot back forward. Works well for me. Standing presses are much better than seated imo.
 
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