Dermacrine Sponsored Log
- Thread starter pavb10
- Start date
bigmoe65
Banned
Are you taking a shower before appling the product? I had no problems with it not absorbing. It took about 10-15 min to dry. Dermacrine is a nice product, you really should order 1 more bottle and run it longer to get the most out of it. Make sure you follow it up with sustain alpha, you think your libido is high now wait till you try sustain.
pavb10
Well-known member
Thanks yellow..
I would get another bottle but cant because i dont have enough time before camp starts
I ussually apply the dermacrine after a wet towel, but even when i did shower before it still sweated out. The stuff is still tacky an hour plus after i apply it..
Im gonna run routes tonite and some abs and maybe jog fifteen or twenty minutes...Nothing hard at all.
I would get another bottle but cant because i dont have enough time before camp starts
I ussually apply the dermacrine after a wet towel, but even when i did shower before it still sweated out. The stuff is still tacky an hour plus after i apply it..
Im gonna run routes tonite and some abs and maybe jog fifteen or twenty minutes...Nothing hard at all.
pavb10
Well-known member
6-30-09 Neck and Running w-240
Normally id just run routes and do some abs, but it was raining so i decided to mix it up. I went to the gym and ran 4-400's on the treadmill, then went on the bike and eliptical for five each, did neck and the ran 4 half miles on the treadmill. It wasnt that hard as i didnt run all out on the half miles and running on the treadmill aint hard...Im hoping for a huge thursday.
7-01-09 Sports Performance Upper Body, Routes
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGES 10 EA
G BAND FOOT LEG UP 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUT KICKS L THERE RIGHT BACK
BACKWARDS RUN BOTH WAYS
LADDERS 2 IN 2, 1 IN 2, 4 IN 2, ICKY 2, ICKY BACK 1
STATIONARY MARCHING 3 SETS
STATIONARY SKIP 3 SETS
MARCHING FIVE YARDS TWICE
SKIP FIVE YARDS TWICE
BAND MARCH LINEAR TWICE
BAND SKIP LINEAR TWICE
BAND MARCH TO SKIP ONCE, FIVE EACH
Lift
CIRCUIT
DB COMPLEX 25 LB DBS ONCE
2.5 LB SHOULDER SEP ONCE
CIRCUIT
LUNGE TRUNK BROOM TWSIT 5 EA 5 EA
SINGLE ARM SNATCH 60-4 EA 60-4 EA
CIRCUIT
BALL DB PRESS 60-8 60-8 60-8 60-8
TWO DB SINGLE LEG RDL 25-10 EA 25-10 EA 25-10 EA
CIRCUIT
SINGLE LEG SQUATS BLACK VEST 10 EA 10 EA 10 EA
PULL UPS VEST-10 10 7 BAND 3
CIRCUIT
INCLINE ALT STABILIZE PRESS 65-8 70-8
DB ROW 100-8 100-8
LATERAL LUNGE 15-7 EA 15-7 EA
CIRCUIT
WATER BALL CHOPS 15 EA 15 EA
JUMP ROPE 50 JUMP 50 JUMP
Todays sports performance workout wasnt really that hard at all. And that sucked on top of the fact that i really cant push it on bench or anything. I would really have liked to run 300's at the end but my trainer wasnt there and the place was busy. I decided to instead go run routes after and that went pretty well. I felt real good tho during the workout even considering the fact that i had worked outside all day long. Decent day tho, Wish there were more agilities and running and i could work out with the guys i worked out with last week....but alas work. Tommorow is gonna be a crazy hard day....intervals and then abs and biceps.
Dermacrine Notes:
Libdio is still up even tho im crazy tired from work and lifting. This stuff is still working and is def a super solid product.
Normally id just run routes and do some abs, but it was raining so i decided to mix it up. I went to the gym and ran 4-400's on the treadmill, then went on the bike and eliptical for five each, did neck and the ran 4 half miles on the treadmill. It wasnt that hard as i didnt run all out on the half miles and running on the treadmill aint hard...Im hoping for a huge thursday.
7-01-09 Sports Performance Upper Body, Routes
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGES 10 EA
G BAND FOOT LEG UP 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUT KICKS L THERE RIGHT BACK
BACKWARDS RUN BOTH WAYS
LADDERS 2 IN 2, 1 IN 2, 4 IN 2, ICKY 2, ICKY BACK 1
STATIONARY MARCHING 3 SETS
STATIONARY SKIP 3 SETS
MARCHING FIVE YARDS TWICE
SKIP FIVE YARDS TWICE
BAND MARCH LINEAR TWICE
BAND SKIP LINEAR TWICE
BAND MARCH TO SKIP ONCE, FIVE EACH
Lift
CIRCUIT
DB COMPLEX 25 LB DBS ONCE
2.5 LB SHOULDER SEP ONCE
CIRCUIT
LUNGE TRUNK BROOM TWSIT 5 EA 5 EA
SINGLE ARM SNATCH 60-4 EA 60-4 EA
CIRCUIT
BALL DB PRESS 60-8 60-8 60-8 60-8
TWO DB SINGLE LEG RDL 25-10 EA 25-10 EA 25-10 EA
CIRCUIT
SINGLE LEG SQUATS BLACK VEST 10 EA 10 EA 10 EA
PULL UPS VEST-10 10 7 BAND 3
CIRCUIT
INCLINE ALT STABILIZE PRESS 65-8 70-8
DB ROW 100-8 100-8
LATERAL LUNGE 15-7 EA 15-7 EA
CIRCUIT
WATER BALL CHOPS 15 EA 15 EA
JUMP ROPE 50 JUMP 50 JUMP
Todays sports performance workout wasnt really that hard at all. And that sucked on top of the fact that i really cant push it on bench or anything. I would really have liked to run 300's at the end but my trainer wasnt there and the place was busy. I decided to instead go run routes after and that went pretty well. I felt real good tho during the workout even considering the fact that i had worked outside all day long. Decent day tho, Wish there were more agilities and running and i could work out with the guys i worked out with last week....but alas work. Tommorow is gonna be a crazy hard day....intervals and then abs and biceps.
Dermacrine Notes:
Libdio is still up even tho im crazy tired from work and lifting. This stuff is still working and is def a super solid product.
pavb10
Well-known member
7-02-09 Intervals, Biceps w-238
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGES 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
Running
200 METER
31.62
31.03
30.35
31.85
33.1
33.77
400 METER
01:35.7
01:44.7
01:46.8
01:40.1
LYING CABLE CURLS 60-10 80-10 90-8 70-10
ZOTTOMAN CURL 25-10 30-10 35-10 40-6
CABLE HAMMER CURL 40-10 50-10 60-10
PREACHER CURL 65-10 75-10 80-5
NECK 45-15 45-15 45-15
Today was a really long day. Didnt sleep a ton last nite and am real tired from it being my first week of work. Even still tho i had a good workout. The intervals were the same as last time....run 200, walk 200, two minutes...do again and then five minute break and the 400's. The times were collectivly better on the 200's but i didnt break 30 like last time and i feel like i didnt have that fourth gear. Maybe thats because of the running tuesday and the routes yesterday. The 400 times went down a lot, but they all need to be ten seconds lower...Next week instead of the 200 split i was doing i may just do 4 200's but not take the 2:00 break and just go when i get to the line.....Gotta mix things up.
My left hammy (the good one) was tight again after the third 200 and i think its because its the inside leg on the turns on the track. The second i got to the track today it started to pour but i ran anyway and am happy i did. After the workout my bad hammy was kinda tight and is sore now which im not really happy about. Hopefully it feels fine tommorow and i can hit up a circuit.
I decided to just lift bis instead of shoulders and tris because i dont wana be overtraining to much. I also want my pec to heal sometime soon so i can bench again and do ok on my max come camp. The weight was taken after the run and is kinda light, but not terrible...Gotta eat up!!!
Dermacrine Notes:
Libido is still up and i think recovery is increasing. We will see how my bad hammy feels tommorow and my legs in general. Tommorow will be a circuit day and saturday will be tris, shoulders and possibly some back depending on what the circuit is
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGES 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
Running
200 METER
31.62
31.03
30.35
31.85
33.1
33.77
400 METER
01:35.7
01:44.7
01:46.8
01:40.1
LYING CABLE CURLS 60-10 80-10 90-8 70-10
ZOTTOMAN CURL 25-10 30-10 35-10 40-6
CABLE HAMMER CURL 40-10 50-10 60-10
PREACHER CURL 65-10 75-10 80-5
NECK 45-15 45-15 45-15
Today was a really long day. Didnt sleep a ton last nite and am real tired from it being my first week of work. Even still tho i had a good workout. The intervals were the same as last time....run 200, walk 200, two minutes...do again and then five minute break and the 400's. The times were collectivly better on the 200's but i didnt break 30 like last time and i feel like i didnt have that fourth gear. Maybe thats because of the running tuesday and the routes yesterday. The 400 times went down a lot, but they all need to be ten seconds lower...Next week instead of the 200 split i was doing i may just do 4 200's but not take the 2:00 break and just go when i get to the line.....Gotta mix things up.
My left hammy (the good one) was tight again after the third 200 and i think its because its the inside leg on the turns on the track. The second i got to the track today it started to pour but i ran anyway and am happy i did. After the workout my bad hammy was kinda tight and is sore now which im not really happy about. Hopefully it feels fine tommorow and i can hit up a circuit.
I decided to just lift bis instead of shoulders and tris because i dont wana be overtraining to much. I also want my pec to heal sometime soon so i can bench again and do ok on my max come camp. The weight was taken after the run and is kinda light, but not terrible...Gotta eat up!!!
Dermacrine Notes:
Libido is still up and i think recovery is increasing. We will see how my bad hammy feels tommorow and my legs in general. Tommorow will be a circuit day and saturday will be tris, shoulders and possibly some back depending on what the circuit is
bigmoe65
Banned
How sweet is that! Big props to PP.
pavb10
Well-known member
yeah there awesome.....Sadly ive been stricken with the worst case of prickley heats on my torso and arms. It started on my forearms sunday and has gotten super worse since then and spread to my neck and part of my upper chest. Ill see about applying the dermacrine tommorow. This may be cuased by thee dermacrine inhibting my sweat glands and working outside all day...Its bad tho...the skin on both my forarms is red, bumpy, itchy and a little swollen
pavb10
Well-known member
good workout today...circuit and a little abs will post sunday...Lifting tommorow morn and may do some jogging.
Dermacrine Notes:
IM GONA STOP TAKING DERMACRINE FOR THE NEXT COUPLE DAYS. The small rash i had on my forearms has spread to my chest stomache, back and neck. Its itchy as hell, hot, red and bumpy. Some kind of prickley heats that are being worsened by the dermacrine. This stuff is awesome, but maybe not in summer.....
Dermacrine Notes:
IM GONA STOP TAKING DERMACRINE FOR THE NEXT COUPLE DAYS. The small rash i had on my forearms has spread to my chest stomache, back and neck. Its itchy as hell, hot, red and bumpy. Some kind of prickley heats that are being worsened by the dermacrine. This stuff is awesome, but maybe not in summer.....
warsteiner
Active member
Bad news on the rash but stopping the dermacrine for a couple of days should hopefully help. Is the weather hot where you are at the moment? Maybe you could try alternating the places where you apply the cream i.e. one day on the arms and thighs, next day on the shoulders and chest to reduce the risk of irritating the skin.
Trauma1
Legend
Very nice job on your log, Pav. Make sure that you're spreading in the Dermacrine on your skin as much as you can. This will help enhance the dry time. You can also try standing under a ceiling fan, or by a box fan; i find this greatly enhances drying effects.
As far as the rash goes, it could be due to a myriad of things. Identifying the cause of a dermatitis (rash) is harder to discern than most people think. Certainly extensive periods in very warm weather can/will be a contributory factor in ways. I recommend you stop application at this point, and reassess the situation in the coming days.
As far as the rash goes, it could be due to a myriad of things. Identifying the cause of a dermatitis (rash) is harder to discern than most people think. Certainly extensive periods in very warm weather can/will be a contributory factor in ways. I recommend you stop application at this point, and reassess the situation in the coming days.
pavb10
Well-known member
7-03-09 Circuit W-238
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGE RUNNING 5 EA
LEG DROPS 4 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICK LEFT AND RIGHT
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
PUSH UPS 20 20
BACK SNAPS 10 EA 10 EA
MOUNTAIN CLIMBERS 50 50
DB ROW 20 20
SQUAT TO PRESS 15 15
LUNGE TO CURL TO PRESS 5 EA 5 EA
INVERTED ROW 12 12
STEP UPS 10 EA 10 EA
RDL SNATCH 8 8
BURPEES 12 12
LUNGE JUMPS 20 20
CIRCUIT
SIT UPS 30 30
CRUNCHES 30 30
CRUCIFIXES 4 LB MED BALL 20 20
This circuit wasnt really that hard. I had to do it at my gym instead of the sports performance because it was closed. The workout wasnt bad though, just wish i had someone to do it with.
7-04-09 Happy Fourth Off Gym Closed
Tried to run but shins killed. Wanted to lift tris, but gym closed. I think im gonna be able to do more chest this week as the pec is feeling better.
7-05-09 Off Day
Strethced a lot and ate up. Need some time off for the shins and body
Dermacrine notes:
Camped this weekend and the rash got a little better. I may reapply the dermacrine tommorow. The libido is still up tho even though i didnt take it Fri or Sat.
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGE RUNNING 5 EA
LEG DROPS 4 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICK LEFT AND RIGHT
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
PUSH UPS 20 20
BACK SNAPS 10 EA 10 EA
MOUNTAIN CLIMBERS 50 50
DB ROW 20 20
SQUAT TO PRESS 15 15
LUNGE TO CURL TO PRESS 5 EA 5 EA
INVERTED ROW 12 12
STEP UPS 10 EA 10 EA
RDL SNATCH 8 8
BURPEES 12 12
LUNGE JUMPS 20 20
CIRCUIT
SIT UPS 30 30
CRUNCHES 30 30
CRUCIFIXES 4 LB MED BALL 20 20
This circuit wasnt really that hard. I had to do it at my gym instead of the sports performance because it was closed. The workout wasnt bad though, just wish i had someone to do it with.
7-04-09 Happy Fourth Off Gym Closed
Tried to run but shins killed. Wanted to lift tris, but gym closed. I think im gonna be able to do more chest this week as the pec is feeling better.
7-05-09 Off Day
Strethced a lot and ate up. Need some time off for the shins and body
Dermacrine notes:
Camped this weekend and the rash got a little better. I may reapply the dermacrine tommorow. The libido is still up tho even though i didnt take it Fri or Sat.
Mars1107
Guest
thats what i do spread it as much as possible but i like to put most on the shoulders traps, as ive read theres more steriogenic enzymes there. and then i stand under a fan for a little bit.
Trauma, what do you think about slit dosing?
Trauma1
Legend
Yeah - Definitely concentrate your applications to your upper torso, chest, shoulder, and back region. These areas contain the highest amount of steroidogenic enzymes required for target hormone conversion.
In all honesty, i think one single application is best in most instances. The key here is that you want to be able to leave the product on the skin as long as possible to attain best effects (a minimum of 12+ hours being ideal.) This also would allow for a more stable serum hormone concentration. I could see how a split dose would be better for some though depending on their daily regimen. Either way though, you want to keep this on your skin as long as possible. If you do split the dose, make sure you're getting a minimum of 6+ hours with each application.
pavb10
Well-known member
The rash is going away pretty quick as i havent taken the dermacrine. Theres still redness but no bumps and the icthyness is gone aside from when i sweat. I may try again with it tommorow i think. The problem is that i work outside at a camp from 7-1 and then work out 1-3 and then run routes for another hour.....im just sweating all day.
pavb10
Well-known member
7-06-09 Sports Performance Legs
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND FEET LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
Warm Up
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
KARIOKE BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL MARCHING FIRST BLUE LINE
LATERAL SKIP FIRST BLUE LINE
LATERAL SHUFFLE SLOW BOTH WAYS
BAND LATERAL SHUFFLE SLOW BOTH WAYS
LADDERS LATERAL 2 IN 2, 1 IN 2, ICKY 2, B ICKY 2
4 RINGS LATERAL 2 SETS OF 12 STICKS
4 RINGS HEAVY BAND 6 TOUCHES 3 SETS BOTH WAYS
Lifting
CIRCUIT
OVERHEAD SQUAT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
POWERCLEAN 175-5 220-4 220-4
AB CIRCUIT ONCE ONCE
CIRCUIT
SNATCH GRIP DEADLIFT 220-8 309-8 309-8 309-8
EXTRA HIGH BOX JUMPS OFF 6 6 6
CIRCUIT
HIGH BOX STEP UPS 35-8 40-8 40-8
INVERTED ROW 10 10 10
CIRCUIT
LUNGE 30-8 EA 30-8 EA 30-8 EA
SPLIT SQUAT 30-6 EA 30-6 EA 30-6 EA
OVERHEAD PRESS 30-10 EA 30-10 EA 30-10 EA
CIRCUIT
SQUAT 20 20
LUNGES 20 20
BOX JUMP STEP UPS 20 20
SQAUT JUMPS 10 10
CIRCUIT
HANGING KNEE RAISES 15
I went into todays workout not feeling that great. My ankles and shins were pretty stiff and for whatever reason i seemed to have a lot less wind. The workout was pretty long and hard but nothing too to crazy. The powercleans also started like crap but were pretty good...i just really need to work on catching, getting my elbows through and not leaning back. I think next week were gonna drop the weight and concentrate on the catch. This week we changed the reps up again...I think were unloading the weight in anticipation for running.
My recovery seems to be up as my legs were cramping at the end and super tight....but the cramping went away much quicker than normal. I just wish i didnt feel so tired going into the workout. Im gonna start working on my ankles more to as the shins need to be fixed.
Dermacrine Notes:
Havent taken in a couple days. Rash is going away....just redness is still there. May start dermacrine again tommorow possibly.
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND FEET LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
Warm Up
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
KARIOKE BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL MARCHING FIRST BLUE LINE
LATERAL SKIP FIRST BLUE LINE
LATERAL SHUFFLE SLOW BOTH WAYS
BAND LATERAL SHUFFLE SLOW BOTH WAYS
LADDERS LATERAL 2 IN 2, 1 IN 2, ICKY 2, B ICKY 2
4 RINGS LATERAL 2 SETS OF 12 STICKS
4 RINGS HEAVY BAND 6 TOUCHES 3 SETS BOTH WAYS
Lifting
CIRCUIT
OVERHEAD SQUAT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
POWERCLEAN 175-5 220-4 220-4
AB CIRCUIT ONCE ONCE
CIRCUIT
SNATCH GRIP DEADLIFT 220-8 309-8 309-8 309-8
EXTRA HIGH BOX JUMPS OFF 6 6 6
CIRCUIT
HIGH BOX STEP UPS 35-8 40-8 40-8
INVERTED ROW 10 10 10
CIRCUIT
LUNGE 30-8 EA 30-8 EA 30-8 EA
SPLIT SQUAT 30-6 EA 30-6 EA 30-6 EA
OVERHEAD PRESS 30-10 EA 30-10 EA 30-10 EA
CIRCUIT
SQUAT 20 20
LUNGES 20 20
BOX JUMP STEP UPS 20 20
SQAUT JUMPS 10 10
CIRCUIT
HANGING KNEE RAISES 15
I went into todays workout not feeling that great. My ankles and shins were pretty stiff and for whatever reason i seemed to have a lot less wind. The workout was pretty long and hard but nothing too to crazy. The powercleans also started like crap but were pretty good...i just really need to work on catching, getting my elbows through and not leaning back. I think next week were gonna drop the weight and concentrate on the catch. This week we changed the reps up again...I think were unloading the weight in anticipation for running.
My recovery seems to be up as my legs were cramping at the end and super tight....but the cramping went away much quicker than normal. I just wish i didnt feel so tired going into the workout. Im gonna start working on my ankles more to as the shins need to be fixed.
Dermacrine Notes:
Havent taken in a couple days. Rash is going away....just redness is still there. May start dermacrine again tommorow possibly.
pavb10
Well-known member
7-07-09 Routes
Today was gonna be routes, neck and abs, but i injured my right foot pretty good while running routes. A pretty big set back....I will see how it feels tommorow, i may take a bunch of motrin and try the sports performance or if irt kills skip it. This blows....tommorow is supposed to be a huge lift and i was gonna run a 300 shuttle and interval,s on thursday....
Today was gonna be routes, neck and abs, but i injured my right foot pretty good while running routes. A pretty big set back....I will see how it feels tommorow, i may take a bunch of motrin and try the sports performance or if irt kills skip it. This blows....tommorow is supposed to be a huge lift and i was gonna run a 300 shuttle and interval,s on thursday....
pavb10
Well-known member
7-08-09 Sports Performance Upper Body and 300's
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND FOOT 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
BANDS ROUND FEET AND ROUND HANDS- LEG DROPS TWICE-10, LEG PULL TWICE 10
Lifting
CIRCUIT
SHOULDER SEPERATION 2.5-10
DB COMPLEX 25 LB DB ONCE
CIRCUIT
LUNGE SHOULDER ROTATION 5 EA 5 EA
SINGLE ARM SNATCHES 65-4 70-4
CIRCUIT
BALL DB PRESSES 60-8 80-8 90-8 95-8
SINGLE LEG RDLS 25-8 EA 25-8 EA 25-8 EA
CIRCUIT
PULL UPS (OVER, REVERSE, HANDLES) VEST-10 V-7+3 V-BA-10
SINGLE LEG SQUATS VEST-10 VEST-10 VEST-10
CIRCUIT
INCLINE ALT DB STABILE PRESS 70-10 75-8
DB ROW 105-10 105-10
LATERAL LUNGE 15-10 15-10
4:00 BREAK
Fourth Quarter
300 YD SHUTTLE 64 69
This workout was really good considering it was my first time benching and my foot freaking kills from yesterday. Ive been icing it all day. I did the entire workout aside from ladders and running which we ussually do on wed. The ball bench was decent with 95-8 considering ive never done it and it was my first time back benching. On the incline benches i was spotted on the second set towards the end and just couldnt get to ten. The pull ups were good with the vest on and it was cool switching up all the grips. I did the weird band excercise to activate the core instead of the marching or sprinting.
Tommorow instead of intervals i think im gonna do a half hour on the bike and then 2 excercise for back, biceps, calves, tris, shoulders and an ab circuit. I wana take stress off the foot and make up for the lifting im gonna miss on saturday. Im also gonna do heavy shrugs and some neck...I think the absolute biggest problem with lifting is getting to set in a routine and i def did that. Im glad im mixing things up tommorow and lifting. I am kinda upset tho that i wont be running the intervals...I may change my mind tho...well see.
As for the 300's..........embarassing. Those are terrible times and i need to have an average of like 58-60. It was after a workout and an entire day of working outside, but those are bad bad times. My body was real fatigued tho and my arms and chest were super pumped..
Dermacrine Notes:
Libido now isnt as high as i havent taken it in almost a week. I did however restart it tonite after my shower at five and will hopefully continue through it and the sustain alpha without a rash....
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND FOOT 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
BANDS ROUND FEET AND ROUND HANDS- LEG DROPS TWICE-10, LEG PULL TWICE 10
Lifting
CIRCUIT
SHOULDER SEPERATION 2.5-10
DB COMPLEX 25 LB DB ONCE
CIRCUIT
LUNGE SHOULDER ROTATION 5 EA 5 EA
SINGLE ARM SNATCHES 65-4 70-4
CIRCUIT
BALL DB PRESSES 60-8 80-8 90-8 95-8
SINGLE LEG RDLS 25-8 EA 25-8 EA 25-8 EA
CIRCUIT
PULL UPS (OVER, REVERSE, HANDLES) VEST-10 V-7+3 V-BA-10
SINGLE LEG SQUATS VEST-10 VEST-10 VEST-10
CIRCUIT
INCLINE ALT DB STABILE PRESS 70-10 75-8
DB ROW 105-10 105-10
LATERAL LUNGE 15-10 15-10
4:00 BREAK
Fourth Quarter
300 YD SHUTTLE 64 69
This workout was really good considering it was my first time benching and my foot freaking kills from yesterday. Ive been icing it all day. I did the entire workout aside from ladders and running which we ussually do on wed. The ball bench was decent with 95-8 considering ive never done it and it was my first time back benching. On the incline benches i was spotted on the second set towards the end and just couldnt get to ten. The pull ups were good with the vest on and it was cool switching up all the grips. I did the weird band excercise to activate the core instead of the marching or sprinting.
Tommorow instead of intervals i think im gonna do a half hour on the bike and then 2 excercise for back, biceps, calves, tris, shoulders and an ab circuit. I wana take stress off the foot and make up for the lifting im gonna miss on saturday. Im also gonna do heavy shrugs and some neck...I think the absolute biggest problem with lifting is getting to set in a routine and i def did that. Im glad im mixing things up tommorow and lifting. I am kinda upset tho that i wont be running the intervals...I may change my mind tho...well see.
As for the 300's..........embarassing. Those are terrible times and i need to have an average of like 58-60. It was after a workout and an entire day of working outside, but those are bad bad times. My body was real fatigued tho and my arms and chest were super pumped..
Dermacrine Notes:
Libido now isnt as high as i havent taken it in almost a week. I did however restart it tonite after my shower at five and will hopefully continue through it and the sustain alpha without a rash....
pavb10
Well-known member
7-09-09 Bis, Neck, Calves, Shoulders, Abs W-241
HORIZONTAL BIKE-10 MIN
ELIPTICAL-10 MIN
VERTICAL BIKE-10 MIN
BARBELL SHRUG 135-10 225-10 275-10
CIRCUIT
SIDE RAISES 10 10 15-10 15-5 DROP 10-5
FRONT RAISES 10 10 15-10 15-5 DROP 10-5
NECK 45-15 45-15 45-15
CIRCUIT
STANDING CALF RAISE 180-10 220-10 260-10
SEATED ALT DB CURL 45-10 40-10 35-10 DROP 30-6
CIRCUIT
SEATED CALF RAISE 70-10 95-10 120-10
ALT HAMMER CURL 30-10 35-10 40-10 45-6
CIRCUIT
SIT UPS 30 30
CRUNCHES 30 30
CRUCIFIXES 20-10 20-10
This workout was just cardio and then two sets of those body parts. Nothing crazy...just a boring bodybuilding workout. I felt good today. I wanted to do some triceps but my pec was real sore from yesterday and my first time benching. Hopefully it will heal fine and not be injured. I would normally do intervals today but because of the foot i decided not to. The foot felt fine throughout this workout and will hopefully be awesome tommorow in the rough circuit.
Dermacrine Notes:
Applied the dermacirne this morn. Felt fine all day and felt good in my workout. I have a sense of well being when i take this stuff...Libido isnt as intense as it was, but i guess thats because i took that week off when i had the rash.
HORIZONTAL BIKE-10 MIN
ELIPTICAL-10 MIN
VERTICAL BIKE-10 MIN
BARBELL SHRUG 135-10 225-10 275-10
CIRCUIT
SIDE RAISES 10 10 15-10 15-5 DROP 10-5
FRONT RAISES 10 10 15-10 15-5 DROP 10-5
NECK 45-15 45-15 45-15
CIRCUIT
STANDING CALF RAISE 180-10 220-10 260-10
SEATED ALT DB CURL 45-10 40-10 35-10 DROP 30-6
CIRCUIT
SEATED CALF RAISE 70-10 95-10 120-10
ALT HAMMER CURL 30-10 35-10 40-10 45-6
CIRCUIT
SIT UPS 30 30
CRUNCHES 30 30
CRUCIFIXES 20-10 20-10
This workout was just cardio and then two sets of those body parts. Nothing crazy...just a boring bodybuilding workout. I felt good today. I wanted to do some triceps but my pec was real sore from yesterday and my first time benching. Hopefully it will heal fine and not be injured. I would normally do intervals today but because of the foot i decided not to. The foot felt fine throughout this workout and will hopefully be awesome tommorow in the rough circuit.
Dermacrine Notes:
Applied the dermacirne this morn. Felt fine all day and felt good in my workout. I have a sense of well being when i take this stuff...Libido isnt as intense as it was, but i guess thats because i took that week off when i had the rash.
pavb10
Well-known member
7-10-09 CIRCUIT W-238
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT NO BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
CLOSE GRIP PUSH UP 20 20 20
BACK SNAPS 10 EA 10 EA 10 EA
MOUNTAIN CLIMBERS 50 50 50
DB ROW 20 20 20
SQUAT TO PRESS 15 15 15
LUNGE TO CURL TO PRESS 5 EA 5 EA 5 EA
REVERSE FLY 20 20 20
STEPS UP LOW BOX 10 EA 10 EA 10 EA
RDL SNATCH 8 8 8
BURPEES 12 12 12
BEAR CRAWL FORWARD AND BACK 20 YD 20 YD 20 YD
SPLIT SQUAT 20 20 20
JUMP SQUAT 10 10 10
SHUTTLE 4 TIMES 20 YDS YES YES YES
I drove all the way to the gym and it was closed. I was real pissed so i made up my own circuit and thats what it was. It was pretty damn hard...i took 20 and 30 sec breaks between excercises and went three times through. I wanted to strecth hardcore after but i got distracted and forgot....not bad at all though. I pushed it hard, but i feel i never push as hard as when im working with someone else on a circuit.
Dermacrine Notes:
Applied dermacrine before work....felt fine
7-11-09 JOGGING
Just went out and ran with my girlfriend. She set an awesome pace. Ran a warm up of 3 and a half minutes and then jogged for ten and then took five off and then ran 5, took 3 off and then ran another five or so....It was like 23 minutes of jogging.. It was good for the first time jogging in a while. The hammies felt tired after the warm up but just because of the hard workout on friday and not going distance in a while. In these next five weeks im gonna keep the jogging on saturdays and add some to tuesdays after routes. Wanted to do abs and neck after jogging but didnt have anytime as i was on vacation all weekend.
Dermacrine Notes:
Applied dermacrine at about 10:00 and then went in water at beach at about 3:30. Still felt good.
6-12-09 OFF DAY
Felt fine after last nites run. Calves and achilles are sore tho a bit.
Dermacrine Notes:
Applied in morning. Last day. Great stuff will write reveiw up later....Thanks PP.
6-13-09 SPORTS PERFORMANCE, DELOAD WOROUT, LEGS
Activation
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
BACKWARDS RUN BOTH WAYS
Running
LATERAL MARCHING TO CONE BOTH WAYS
LATERAL SKIP TO CONE BOTH WAYS
LATERAL SHUFFLE BOTH WAYS
LATERAL SHUFFLE W BAND BOTH WAYS TWICE
LAT SHUF W BAND LEG AND WAIST BOTH WAYS TWICE
LADDERS 2 IN 2, 1 IN 2
LADDERS TO ACCELERATION 2 IN, TWICE EACH WAY, 1 IN ONCE EACH WAY
LATERAL SHUFFLE TO SPRINT 3 SHUFFLE THEN SPRINT, TWICE EACH WAY
KARIOKE TO SPRINT TWICE EACH WAY
BACKWARDS RUN TO SPRINT TWICE EACH WAY
Lifting
CIRCUIT
THIN BOARD OVERHEAD SQUAT 10
OVERHEAD MED BALL THROWS 12
CIRCUIT
HANG CLEAN TO FRONT SQAUT 133-6 177-4 177-4
AB CIRCUIT YES YES
CIRCUIT
VERY WIDE GRIP DEADLIFT 253-10 253-10 253-10
TOUCH PUSH UP 12 12 12
CIRCUIT
HIGH BOX STEP UP 25-10 25-10 25-10
INVERTED ROW 10 10 10
CIRCUIT
LUNGE 20-10 20-10
SPLIT SQUAT 20-8 20-8
OVERHEAD ALT MIL PRESS 30-10 30-10
CIRCUIT
SQUATS 20 20
LUNGES 20 20
BOX JUMP STEP UPS 20 20
SQUAT JUMPS 10 10
HANGING AB TO KNEES 15 15
Today was an unloading day before the next three weeks of going super heavy before camp...The deadlifts were light, but we went super wide on the snatch grip and on the last set i used rubber grips to make it even harder. We didnt drop the weight and after each rep we stood up. I felt real tired today tho and this happened to be a good workout. I wish i could have pushed it a bit harder though. My legs felt a little tireder today than normal and maybe becuase of the jogging saturday nite.
Sustain Alpha Notes:
First day of "PCT". This stuff doesnt smell anywhere near as good as the dermacrine. It kinda smells like a citrusy sausage pizza or something. It seemed to dry faster than the dermacrine also. Libido has been high throughout and hasnt really changed...Well see if it goes up anymore. Ill post pictures soon and a writeup.
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT NO BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
CLOSE GRIP PUSH UP 20 20 20
BACK SNAPS 10 EA 10 EA 10 EA
MOUNTAIN CLIMBERS 50 50 50
DB ROW 20 20 20
SQUAT TO PRESS 15 15 15
LUNGE TO CURL TO PRESS 5 EA 5 EA 5 EA
REVERSE FLY 20 20 20
STEPS UP LOW BOX 10 EA 10 EA 10 EA
RDL SNATCH 8 8 8
BURPEES 12 12 12
BEAR CRAWL FORWARD AND BACK 20 YD 20 YD 20 YD
SPLIT SQUAT 20 20 20
JUMP SQUAT 10 10 10
SHUTTLE 4 TIMES 20 YDS YES YES YES
I drove all the way to the gym and it was closed. I was real pissed so i made up my own circuit and thats what it was. It was pretty damn hard...i took 20 and 30 sec breaks between excercises and went three times through. I wanted to strecth hardcore after but i got distracted and forgot....not bad at all though. I pushed it hard, but i feel i never push as hard as when im working with someone else on a circuit.
Dermacrine Notes:
Applied dermacrine before work....felt fine
7-11-09 JOGGING
Just went out and ran with my girlfriend. She set an awesome pace. Ran a warm up of 3 and a half minutes and then jogged for ten and then took five off and then ran 5, took 3 off and then ran another five or so....It was like 23 minutes of jogging.. It was good for the first time jogging in a while. The hammies felt tired after the warm up but just because of the hard workout on friday and not going distance in a while. In these next five weeks im gonna keep the jogging on saturdays and add some to tuesdays after routes. Wanted to do abs and neck after jogging but didnt have anytime as i was on vacation all weekend.
Dermacrine Notes:
Applied dermacrine at about 10:00 and then went in water at beach at about 3:30. Still felt good.
6-12-09 OFF DAY
Felt fine after last nites run. Calves and achilles are sore tho a bit.
Dermacrine Notes:
Applied in morning. Last day. Great stuff will write reveiw up later....Thanks PP.
6-13-09 SPORTS PERFORMANCE, DELOAD WOROUT, LEGS
Activation
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
BACKWARDS RUN BOTH WAYS
Running
LATERAL MARCHING TO CONE BOTH WAYS
LATERAL SKIP TO CONE BOTH WAYS
LATERAL SHUFFLE BOTH WAYS
LATERAL SHUFFLE W BAND BOTH WAYS TWICE
LAT SHUF W BAND LEG AND WAIST BOTH WAYS TWICE
LADDERS 2 IN 2, 1 IN 2
LADDERS TO ACCELERATION 2 IN, TWICE EACH WAY, 1 IN ONCE EACH WAY
LATERAL SHUFFLE TO SPRINT 3 SHUFFLE THEN SPRINT, TWICE EACH WAY
KARIOKE TO SPRINT TWICE EACH WAY
BACKWARDS RUN TO SPRINT TWICE EACH WAY
Lifting
CIRCUIT
THIN BOARD OVERHEAD SQUAT 10
OVERHEAD MED BALL THROWS 12
CIRCUIT
HANG CLEAN TO FRONT SQAUT 133-6 177-4 177-4
AB CIRCUIT YES YES
CIRCUIT
VERY WIDE GRIP DEADLIFT 253-10 253-10 253-10
TOUCH PUSH UP 12 12 12
CIRCUIT
HIGH BOX STEP UP 25-10 25-10 25-10
INVERTED ROW 10 10 10
CIRCUIT
LUNGE 20-10 20-10
SPLIT SQUAT 20-8 20-8
OVERHEAD ALT MIL PRESS 30-10 30-10
CIRCUIT
SQUATS 20 20
LUNGES 20 20
BOX JUMP STEP UPS 20 20
SQUAT JUMPS 10 10
HANGING AB TO KNEES 15 15
Today was an unloading day before the next three weeks of going super heavy before camp...The deadlifts were light, but we went super wide on the snatch grip and on the last set i used rubber grips to make it even harder. We didnt drop the weight and after each rep we stood up. I felt real tired today tho and this happened to be a good workout. I wish i could have pushed it a bit harder though. My legs felt a little tireder today than normal and maybe becuase of the jogging saturday nite.
Sustain Alpha Notes:
First day of "PCT". This stuff doesnt smell anywhere near as good as the dermacrine. It kinda smells like a citrusy sausage pizza or something. It seemed to dry faster than the dermacrine also. Libido has been high throughout and hasnt really changed...Well see if it goes up anymore. Ill post pictures soon and a writeup.
pavb10
Well-known member
7-14-09 Routes, Jogging, Neck, Abs
So today wasnt a great day of routes as my legs were relativly sore and tired and my left achiles was super sore and so was my foot still. It was also super windy and throwing was terrible. After routes i jogged for ten minutes which kinda sucked as i was running slow and my achiles and calves were real tight. I really need to work on ankle mobility and my shin splints as there pretty bad. After the jogging i ate dinner and then went to the gym and this.....
CIRCUIT
NECK 45-15 45-15 45-15
SIT UPS 30 30 30
CIRCUIT
CRUCIFIXES 10 20 10 20 10 20
SIDE V UPS 20 20 20
Sustain Alpha Notes:
Five Pumps in Am......no changes
7-15-09 Sports Performance Upper Body Light and 300's
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGE 10 EA
BAND ANKLE LEG UP 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
MARCHING FIRST CONE TWICE
SINGLE LEG BUTT KICKS BOTH WAYS
SKIP SECOND CONE TWICE
BACKWARDS SKIP SECOND CONE TWICE
BACKWARDS RUN BOTH WAYS
BAND MARCHING TO SKIP 4 TIMES
LADDERS LINEAR 2 IN TWICE
LADDERS LINEAR 2 IN TO SPRINT TWICE EACH WAY
LADDERS LINEAR 1 IN TWICE
LADDERS LINEAR 1 IN TO SPRINT ONCE EACH WAY
LADDERS LINEAR ICKY SHUFFLE TWICE
LADDERS LINEAR ICKY SHUFFLE TO SPRINT ONCE EACH WAY
Running
LEAN AND FALL TO SPRINT TEN YDS LEFT TWICE, RIGHT TWICE, R ONCE, L ONCE
Lifting
CIRCUIT
SHOULDER SEPERATION 2.5-10 EA
DB COMPLEX 25 LB ONCE
CIRCUIT
SINGLE ARM SNATCH 70-4 70-4
LUNGE STICK SHOULDER ROTATION 5 EA 5 EA
CIRCUIT
BALL DB BENCH 80-10 90-10 95-10 SP 95-5
SINGLE LEG RDL 10 8 10 8 10 8
CIRCUIT
PULL UPS 10 10 10
SINGLE LEG SQUAT 10 EA 10 EA 10 EA
CIRCUIT
DB ROW 110-8 110-8
WATER BALL ALPHA WORD WORD
INCLINE ALT DB PRESS 70-8 70-8 SP
LATERAL LUNGE 10 14 10 14
Fourth Qaurter
300 SHUTTLE 62 66
Good day as i took five secs off my 300's from last time. This workout as monday was a light day and a backoff week after three weeks of going heavy. I wasnt really good with the ball bench and i got a spot on the last two sets. I also got a spot on my last set of incline db press. My left lower inside hammy (my good one) did feel kinda odd while warming up which was bad and i will def keep an eye on very closely especially tommmorow while running intervals. As for my diet, it hasnt been as clean as i would like it lately becuase of traveling and other factors....
Sustain Alpha Notes:
5 pumps Am....nothing
Dermacine Notes:
Will post pics and reveiw soon.....so busy
So today wasnt a great day of routes as my legs were relativly sore and tired and my left achiles was super sore and so was my foot still. It was also super windy and throwing was terrible. After routes i jogged for ten minutes which kinda sucked as i was running slow and my achiles and calves were real tight. I really need to work on ankle mobility and my shin splints as there pretty bad. After the jogging i ate dinner and then went to the gym and this.....
CIRCUIT
NECK 45-15 45-15 45-15
SIT UPS 30 30 30
CIRCUIT
CRUCIFIXES 10 20 10 20 10 20
SIDE V UPS 20 20 20
Sustain Alpha Notes:
Five Pumps in Am......no changes
7-15-09 Sports Performance Upper Body Light and 300's
Activation
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGE 10 EA
BAND ANKLE LEG UP 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
MARCHING FIRST CONE TWICE
SINGLE LEG BUTT KICKS BOTH WAYS
SKIP SECOND CONE TWICE
BACKWARDS SKIP SECOND CONE TWICE
BACKWARDS RUN BOTH WAYS
BAND MARCHING TO SKIP 4 TIMES
LADDERS LINEAR 2 IN TWICE
LADDERS LINEAR 2 IN TO SPRINT TWICE EACH WAY
LADDERS LINEAR 1 IN TWICE
LADDERS LINEAR 1 IN TO SPRINT ONCE EACH WAY
LADDERS LINEAR ICKY SHUFFLE TWICE
LADDERS LINEAR ICKY SHUFFLE TO SPRINT ONCE EACH WAY
Running
LEAN AND FALL TO SPRINT TEN YDS LEFT TWICE, RIGHT TWICE, R ONCE, L ONCE
Lifting
CIRCUIT
SHOULDER SEPERATION 2.5-10 EA
DB COMPLEX 25 LB ONCE
CIRCUIT
SINGLE ARM SNATCH 70-4 70-4
LUNGE STICK SHOULDER ROTATION 5 EA 5 EA
CIRCUIT
BALL DB BENCH 80-10 90-10 95-10 SP 95-5
SINGLE LEG RDL 10 8 10 8 10 8
CIRCUIT
PULL UPS 10 10 10
SINGLE LEG SQUAT 10 EA 10 EA 10 EA
CIRCUIT
DB ROW 110-8 110-8
WATER BALL ALPHA WORD WORD
INCLINE ALT DB PRESS 70-8 70-8 SP
LATERAL LUNGE 10 14 10 14
Fourth Qaurter
300 SHUTTLE 62 66
Good day as i took five secs off my 300's from last time. This workout as monday was a light day and a backoff week after three weeks of going heavy. I wasnt really good with the ball bench and i got a spot on the last two sets. I also got a spot on my last set of incline db press. My left lower inside hammy (my good one) did feel kinda odd while warming up which was bad and i will def keep an eye on very closely especially tommmorow while running intervals. As for my diet, it hasnt been as clean as i would like it lately becuase of traveling and other factors....
Sustain Alpha Notes:
5 pumps Am....nothing
Dermacine Notes:
Will post pics and reveiw soon.....so busy
pavb10
Well-known member
Missed a lot of posts so here it goes.....
7-16-09 Heavy Shrugs, Tris, Shoulders, Calves W-238
CIRCUIT
HEAVY SHRUG 135-10 225-10 315-8 225-12
CALVES RAISES SEATED 90-10 115-10 140-10
CIRCUIT
TRICEP EXTENSIONS 140-15 160-15 170-15 180-8
STANDING CALVE RAISES 200-10 240-10 280-10
CIRCUIT
FRONT RAISE 10 10 15 10 20 7
SIDE RAISE 10 10 15 10 21 7
CIRCUIT
HIGH RAISE BARBELL 45-10 75-`0 95-10
SKULL CRUSHERS 65-10 85-10 95-9
So this is kinda a scarey a day as my lower left inside hamstring is not feeling good at all. It is crampy sore and not good. It was a little odd while running sprints but i didnt think anything of it wed during the workout. This is a major set back as far as the little ones ive expereinced
7-17-09 Circuit Day
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGE 10 EA
BAND ANKLE LEG UP 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
PUSH UPS 20 20
BACK SNAPS 10 EA 10 EA
MOUNTAIN CLIMBERS 50 50
DB ROWS 20 20
SQUAT TO PRESS 15 15
LUNGE TO CURL TO PRESS 5 EA 5 EA
STEP UPS 10 EA 10 EA
INVERTED ROW 12 12
STEP UPS 10 EA 10 EA
RDL SNATCH 8 8
BURPEES 12 12
LUNGE JUMPS 20 20
My hamstring felt bad but okay and after the warm up it felt fine. I decided to go through the blaster twice and my wind is def much better than it has been. It was a decent workout, but my hamstring started to feel odd towards the end of the second circuit so i decided not to do a third.
7-18-09 Off
Went to the beach and rested the hamstring. It doesnt feel great
7-19-09 Biceps
ALT INCLINE DB CURL 40-10 50-5 40-10 40-10
REVERSE EZ CURL 50-10 65-10 80-10
EZ CURL MEDUIM 75-10 85-10 95-10
HAMMER CROSS BODY CURL 40-10 40-10
CIRCUIT
FOREARMS 95-20
NECK 45-15
Today i got home from the beach and still wanted to take it easy so i just did a bicep workout which went pretty well. Towards the end i wound up getting a sinus headache which cut me off early.
7-20-09 Sports Performance Legs, Heavier
Activation
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
BAND FEET LEG UP 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL MARCHING FIRST CONE BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL SKIP SECOND CONE BOTH WAYS
LATERAL SHUFFLE BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL SHUFFLE BAND ROUND WAS BOTH WAYS TWICE
Running
LADDERS 2 IN TO SPRINT TWICE BOTH WAYS
LADDERS 1 IN TO SPRINT BOTH WAYS
LADDERS ICKY SHUFFLE TO SPRINT BOTH WAYS
JUMP LATERAL HIDENS 12 JUMPS 4 TIMES
SPRINT CUTTING DRILL 4 TIMES EACH WAY (SEE PIC)
Lifting
CIRCUIT
OVERHEAD SQUAT THIN BOARD 10
OVERHEAD MED BALL THROWS 10
CIRCUIT
HANG CLEAN TO FRONT SQUAT 133-6 177-4 199-4 199-4
AB CIRCUIT YES YES YES
CIRCUIT
SNATCH GRIP DEADLIFT 297-8 307-8 331-8
CHEST TOUCHES 12 12 12
CIRCUIT
SINGLE LEG STEP UPS 35-8 35-8 35-8
INVERTED ROW 10 10 10
CIRCUIT
IN LINE LUNGE 30-8 30-8
SPLIT SQUAT 30-8 30-8
OVERHEAD PRESS 30-10 30-10
CIRCUIT
SQUATS 20 20
LUNGES 20 20
SPLIT SQUAT JUMPS 20 20
SQUAT JUMPS 10 10
HANGING ABS 15 15
This was a good leg workout and my hammy didnt bother to much. Did start to feel off on the last couple snatch grip deadlifts, but it was okay. Still scarey tho and i def want it to go away as soon as possible.
7-21-09 Neck, Abs, Footwork
BIKE 10:00
PASS BLOCKING
RUN BLOCKING
OUT OF TWO POINT AND THREE POINT
CIRCUIT
NECK 45-15 45-15 45-15
SIT UPS 30 30 30
My hammy felt good today but not so good after this easy workout. It didnt hurt but started to get the crummy feeling back that i had last summer when i tore it. My trainer says ill be fine and its just a little banged up but i really hope so. I ussually run routes today but its raining which is good kinda becuase my leg will get some rest. I pray it feels better tommorow and great on thursday. I dont wana skip running on thursday. If it feels good tommorow i think im gonna catch after my workout. Prob not routes tho.
Sustain Alpha Notes:
Libido has gone up a bit but nothing crazy. 5 pumps five days on and weekends off.....
7-16-09 Heavy Shrugs, Tris, Shoulders, Calves W-238
CIRCUIT
HEAVY SHRUG 135-10 225-10 315-8 225-12
CALVES RAISES SEATED 90-10 115-10 140-10
CIRCUIT
TRICEP EXTENSIONS 140-15 160-15 170-15 180-8
STANDING CALVE RAISES 200-10 240-10 280-10
CIRCUIT
FRONT RAISE 10 10 15 10 20 7
SIDE RAISE 10 10 15 10 21 7
CIRCUIT
HIGH RAISE BARBELL 45-10 75-`0 95-10
SKULL CRUSHERS 65-10 85-10 95-9
So this is kinda a scarey a day as my lower left inside hamstring is not feeling good at all. It is crampy sore and not good. It was a little odd while running sprints but i didnt think anything of it wed during the workout. This is a major set back as far as the little ones ive expereinced
7-17-09 Circuit Day
FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
SINGLE LEG BRIDGE 10 EA
BAND ANKLE LEG UP 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
PUSH UPS 20 20
BACK SNAPS 10 EA 10 EA
MOUNTAIN CLIMBERS 50 50
DB ROWS 20 20
SQUAT TO PRESS 15 15
LUNGE TO CURL TO PRESS 5 EA 5 EA
STEP UPS 10 EA 10 EA
INVERTED ROW 12 12
STEP UPS 10 EA 10 EA
RDL SNATCH 8 8
BURPEES 12 12
LUNGE JUMPS 20 20
My hamstring felt bad but okay and after the warm up it felt fine. I decided to go through the blaster twice and my wind is def much better than it has been. It was a decent workout, but my hamstring started to feel odd towards the end of the second circuit so i decided not to do a third.
7-18-09 Off
Went to the beach and rested the hamstring. It doesnt feel great
7-19-09 Biceps
ALT INCLINE DB CURL 40-10 50-5 40-10 40-10
REVERSE EZ CURL 50-10 65-10 80-10
EZ CURL MEDUIM 75-10 85-10 95-10
HAMMER CROSS BODY CURL 40-10 40-10
CIRCUIT
FOREARMS 95-20
NECK 45-15
Today i got home from the beach and still wanted to take it easy so i just did a bicep workout which went pretty well. Towards the end i wound up getting a sinus headache which cut me off early.
7-20-09 Sports Performance Legs, Heavier
Activation
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
BAND FEET LEG UP 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL MARCHING FIRST CONE BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL SKIP SECOND CONE BOTH WAYS
LATERAL SHUFFLE BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL SHUFFLE BAND ROUND WAS BOTH WAYS TWICE
Running
LADDERS 2 IN TO SPRINT TWICE BOTH WAYS
LADDERS 1 IN TO SPRINT BOTH WAYS
LADDERS ICKY SHUFFLE TO SPRINT BOTH WAYS
JUMP LATERAL HIDENS 12 JUMPS 4 TIMES
SPRINT CUTTING DRILL 4 TIMES EACH WAY (SEE PIC)
Lifting
CIRCUIT
OVERHEAD SQUAT THIN BOARD 10
OVERHEAD MED BALL THROWS 10
CIRCUIT
HANG CLEAN TO FRONT SQUAT 133-6 177-4 199-4 199-4
AB CIRCUIT YES YES YES
CIRCUIT
SNATCH GRIP DEADLIFT 297-8 307-8 331-8
CHEST TOUCHES 12 12 12
CIRCUIT
SINGLE LEG STEP UPS 35-8 35-8 35-8
INVERTED ROW 10 10 10
CIRCUIT
IN LINE LUNGE 30-8 30-8
SPLIT SQUAT 30-8 30-8
OVERHEAD PRESS 30-10 30-10
CIRCUIT
SQUATS 20 20
LUNGES 20 20
SPLIT SQUAT JUMPS 20 20
SQUAT JUMPS 10 10
HANGING ABS 15 15
This was a good leg workout and my hammy didnt bother to much. Did start to feel off on the last couple snatch grip deadlifts, but it was okay. Still scarey tho and i def want it to go away as soon as possible.
7-21-09 Neck, Abs, Footwork
BIKE 10:00
PASS BLOCKING
RUN BLOCKING
OUT OF TWO POINT AND THREE POINT
CIRCUIT
NECK 45-15 45-15 45-15
SIT UPS 30 30 30
My hammy felt good today but not so good after this easy workout. It didnt hurt but started to get the crummy feeling back that i had last summer when i tore it. My trainer says ill be fine and its just a little banged up but i really hope so. I ussually run routes today but its raining which is good kinda becuase my leg will get some rest. I pray it feels better tommorow and great on thursday. I dont wana skip running on thursday. If it feels good tommorow i think im gonna catch after my workout. Prob not routes tho.
Sustain Alpha Notes:
Libido has gone up a bit but nothing crazy. 5 pumps five days on and weekends off.....
pavb10
Well-known member
Dermacrine Write-Up
This product is by far the best supplement i have tryed aside from food, creatine, citruline, BA and protein. As far as test boosting goes.....this is much much stronger than mass FX, deisel test hardcore, activate extreme, drive, formex, hyperdrol, bulgarian tribulus. I have tried all of those and it isnt even close. This stuff is awesome and is marketed as a light prohormone but is clearly stronger than every test booster on the market.
I wasnt trying to bulk while taking this but maintain so i didnt gain any weight really. My overall sense of well being was way up though and within five days my libido sky rocketed. Ejaculatory volume was also up. I dont really body build so telling about strength increases was rough. After intense intense workouts i felt awesome though and my endurance was great. This stuff made me feel great, have great endurance and really boost my endurance
Next time i try this i well definitly go to six pumps for six weeks.
the only downside with this stuff is that i work outside all day and sweat like crazy and this stuff gave me kinda a bad rash.
All things aside tho....this is an awesome product. I dont even think you need a pct for it as test sky rockets and youll feel awesome all day. Dont wast your money on crummy test booster again. This stuff is the real deal. Thanks PP for the log. This stuff is awesome. I hope to log something for you guys in the winter offseason again!!! You guys are awesome and really helped me out with my log and getting back to me. PP is the best company ive delt with so far as far as logs go. This was awesome.
For fifty bucks this stuff is awesome.....buy it for
increased libido
increased endurance
increased recovery
increased sense of well being
This product is by far the best supplement i have tryed aside from food, creatine, citruline, BA and protein. As far as test boosting goes.....this is much much stronger than mass FX, deisel test hardcore, activate extreme, drive, formex, hyperdrol, bulgarian tribulus. I have tried all of those and it isnt even close. This stuff is awesome and is marketed as a light prohormone but is clearly stronger than every test booster on the market.
I wasnt trying to bulk while taking this but maintain so i didnt gain any weight really. My overall sense of well being was way up though and within five days my libido sky rocketed. Ejaculatory volume was also up. I dont really body build so telling about strength increases was rough. After intense intense workouts i felt awesome though and my endurance was great. This stuff made me feel great, have great endurance and really boost my endurance
Next time i try this i well definitly go to six pumps for six weeks.
the only downside with this stuff is that i work outside all day and sweat like crazy and this stuff gave me kinda a bad rash.
All things aside tho....this is an awesome product. I dont even think you need a pct for it as test sky rockets and youll feel awesome all day. Dont wast your money on crummy test booster again. This stuff is the real deal. Thanks PP for the log. This stuff is awesome. I hope to log something for you guys in the winter offseason again!!! You guys are awesome and really helped me out with my log and getting back to me. PP is the best company ive delt with so far as far as logs go. This was awesome.
For fifty bucks this stuff is awesome.....buy it for
increased libido
increased endurance
increased recovery
increased sense of well being
pavb10
Well-known member
7-22-09 Sports Performance Upper Body
Activation
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
SKIP SECOND RED LINE TWICE
BACKWARDS SKIP SECOND RED LINE TWICE
Running
LADDERS 2 IN TO SPRINT EACH WAY
LADDERS 1 IN TO SPRINT EACH WAY
LADDERS 4 IN TO SPRINT EACH WAY
SKIP WITH BAND SECOND RED LINE TWICE
SKIP W BAND BACKWARDS TWICE SECOND RED LINE TWICE
LEAN FALL W BAND FOUR TIMES
LEAN FALL FOUR TIMES, TWICE EACH WAY
Lifting
CIRCUIT
SHOULDER SEPARATION 2.5-10 EA
DB COMPLEX 25 LB DB
CIRCUIT
SHOULDER STICK ROTATION 5 EA 5 EA
DB SINGLE ARM SNATCH 75-4 EA 75-4 EA
CIRCUIT
BENCH PRESS 155-10 229-8 243-7 +1 243-4 +4
SINGLE LEG RDL 20-8 20-8 20-8
CIRCUIT
PULL UPS BLACK VEST ALT GRIPS 10 10 4+6
SINGLE LEG SQUAT BLACK VEST 10 10 10
CIRCUIT
INCLINE ALT STABILE DB PRESS 75-10 75-6+4
DB ROW 105-10 105-10
LATERAL LUNGE 20-7 EA 20-7 EA
CIRCUIT
WATER BALL CHOPS 10 EA 10 EA
JUMP ROPE 50 J 50 J
Fourth Quarter
300 SHUTTLE 62 SEC
This was an awesome workout. The hamstring is still an issue but my trainer said it should go away. Today was my best day running and my form on sprints was very good. The bench wasnt good, but it was my first time benching in well over a month. I also never bench after running...not terrible tho. Even with the hammy thing i ran a 300 after the entire workout and ran it in 62. This wasnt bad and i felt much better than last week. I just need for this hammy thing to go away. The workout was super hard but i got through fine and did the 300 in a decnt time. It was a good day.
Activation
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
Warm Up
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
SKIP SECOND RED LINE TWICE
BACKWARDS SKIP SECOND RED LINE TWICE
Running
LADDERS 2 IN TO SPRINT EACH WAY
LADDERS 1 IN TO SPRINT EACH WAY
LADDERS 4 IN TO SPRINT EACH WAY
SKIP WITH BAND SECOND RED LINE TWICE
SKIP W BAND BACKWARDS TWICE SECOND RED LINE TWICE
LEAN FALL W BAND FOUR TIMES
LEAN FALL FOUR TIMES, TWICE EACH WAY
Lifting
CIRCUIT
SHOULDER SEPARATION 2.5-10 EA
DB COMPLEX 25 LB DB
CIRCUIT
SHOULDER STICK ROTATION 5 EA 5 EA
DB SINGLE ARM SNATCH 75-4 EA 75-4 EA
CIRCUIT
BENCH PRESS 155-10 229-8 243-7 +1 243-4 +4
SINGLE LEG RDL 20-8 20-8 20-8
CIRCUIT
PULL UPS BLACK VEST ALT GRIPS 10 10 4+6
SINGLE LEG SQUAT BLACK VEST 10 10 10
CIRCUIT
INCLINE ALT STABILE DB PRESS 75-10 75-6+4
DB ROW 105-10 105-10
LATERAL LUNGE 20-7 EA 20-7 EA
CIRCUIT
WATER BALL CHOPS 10 EA 10 EA
JUMP ROPE 50 J 50 J
Fourth Quarter
300 SHUTTLE 62 SEC
This was an awesome workout. The hamstring is still an issue but my trainer said it should go away. Today was my best day running and my form on sprints was very good. The bench wasnt good, but it was my first time benching in well over a month. I also never bench after running...not terrible tho. Even with the hammy thing i ran a 300 after the entire workout and ran it in 62. This wasnt bad and i felt much better than last week. I just need for this hammy thing to go away. The workout was super hard but i got through fine and did the 300 in a decnt time. It was a good day.
Eric Potratz
Board Sponsor
Trauma1
Legend
Glad to hear that you really enjoyed it! :afro:
pavb10
Well-known member
Missed a lot, been busy. Im just posting the sports performance stuff. ask if you want more. here ya go.
7-24-09 Circuit Day
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND ANKLES LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
HIGH KNEE RUN BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT
SET 1- 4 TIMES THROUGH ALL
UPPER- CURL TO PRESS 25 LB 25 SEC
MIDDLE-HANGING 25 SEC
LOWER- SUMO LUNGE 25 SEC
HIDENS- ALT HIGH/WIDE 25 SEC
JUMP ROPE- 25 SEC
SET 2- 4 TIMES THROUGH ALL
UPPER- PUSH UP TO ROW 25 LB 25 SEC
MIDDLE- SIT UP MED BALL THR- 25 SEC
LOWER- STEP UPS 25 LB DB 25 SEC
JUMP SQAUT- 25 SEC
JUMP ROPE- 25 SEC
SET 3- 4 TIMES THROUGH ALL
UPPER- LUN TO P/ ALT B ROW 25 SEC
MIDDLE- OVER HEAD BALL THROW 25 S
SLED DRAG- 55 KG, ALT F/B
WATER BALL ALPHA- 25 SEC
MOUNTAIN CLIMBERS- 25 SEC
7-27-09 Sports Performance Legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT
SINGLE LEG RDL
IN LINE LUNGE
LATERAL LUNGE
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL SKIP SECOND LINE
LATERAL SHUFFLE BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL SHUFFLE W BAND BOTH WAYS ONCE
LATERAL RUN W BAND BOTH WAYS
LADDERS 2 IN LATERAL TO SPRINT ONCE EACH WAY
LADDERS 1 IN LATERAL TO SPRINT ONCE EACH WAY
LADDERS JUMP STICK TO SPRINT ONCE EACH WAY
AGILITY CUT SPRINTS 4 TIMES EACH WAY
CIRCUIT
OVERHEAD SQUAT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
HANG CLEAN 155-6 199-4 219-4 239-2
PUSH UP W TOUCH 12 12 12
CIRCUIT
SNATCH GRIP DEADLIFT 331-6 351-6 361-5
AB CIRCUIT YES YES YES
CIRCUIT
HIGH BOX STEP UPS 40-6 45-6 45-6
INVERTED ROW 10 10 10
CIRCUIT
LUNGE 35-6 EA 35-6 EA
SPLIT SQUAT 35-6 EA 35-6 EA
OVERHEAD ALT PRESS 35-8 EA 35-8 EA
CIRCUIT
SQUAT 20 20
LUNGE 20 20
POWER STEP UPS 20 20
SQUAT JUMPS 10 10
7-28-09 Routes, Neck, Blocking W-241
ROUTES
PASS BLOCKING
RUN BLOCKING
NECK 45-15 45-15 45-15
7-29-09 Sports Performance Upper Body, 300 shuttle
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT
SINGLE LEG RDL
IN LINE LUNGE
LATERAL LUNGE
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
LINEAR BOUNDS 2 TIMES EACH LEG
LINEAR SKIP FIRST LINE TWICE
LINEAR SKIP BACKWARDS FIRST LINE TWICE
LADDERS 2 IN TO SPRINT - TWO TIMES EACH WAY
LADDERS 1 IN TO SPRINT
LADDERS 4 IN TO SPRINT - TWO TIMES EACH WAY
BAND SKIP LINEAR TWO TIMES TO FIRST LINE
BAND SKIP BACKWARDS LINEAR TWO TIMES TO FIRST LINE
FALL AND RUN WITH BIG BAND 2 TIMES EACH LEG
FALL AND RUN 2 TIMES EACH LEG
MOUNTAIN CLIMBER TO SPRINT 3 SWITCHES GO ON THIRD, 2 EACH WAY
SCRAMBLE UP TO SPRINT 2 TIMES
CIRCUIT
SHOULDER SEPARTION 2.5-10 EA
DB COMPLEX 25LB DB
CIRCUIT
SHOULDER TWIST WITH STICK 5 EA 5 EA
SINGLE ARM DB SNATCH 75-4 EA 75-4 EA
CIRCUIT
BENCH PRESS 177-10 237-6 251-6 256-6
SINGLE LEG DB RDL 20-10 EA 20-10 EA 20-10 EA
CIRCUIT
PULL UPS BLACK VEST ALT GRIPS 10 10 5 + 5 BAND
SINGLE LEG SQUAT BLACK BEST 10 EA 10 EA 10 EA
CIRCUIT
ALT INCLINE STABILE PRESS 75-6 EA 80-6 EA
DB ROW 110-6 110-6
LATERAL LUNGE 20-7 EA 20-7 EA
CIRCUIT
WATER BALL CHOPS 10 EA 10 EA
JUMP ROPE 50 50
300 YD SHUTTLE 59 SEC
Wow!! Today was what its all about..decent bench day..not great. I felt like i had a ton of energy today and pushed it threw this workout real well. My 300 time had been 62 after the workouts and today with the appluase of a bunch of minor league ball guys i pushed it so hard and flew...cutting off three seconds. That is what it is all about. Aweseome day.....best workout in a couple years. My left hamstring is a bit sore on the inside low and high upp which isnt good but ill be watching. I still need to do work on my right foot, but i feel good...real good. Tommoro will be prob interval running. Lets get it!!!
Sustain Alpha Notes:
Nothing crazy still dosing it. I decided to post pics before i go back.
7-24-09 Circuit Day
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND ROUND ANKLES LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10 TOTAL
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
HIGH KNEE RUN BOTH WAYS
SINGLE LEG BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT
SET 1- 4 TIMES THROUGH ALL
UPPER- CURL TO PRESS 25 LB 25 SEC
MIDDLE-HANGING 25 SEC
LOWER- SUMO LUNGE 25 SEC
HIDENS- ALT HIGH/WIDE 25 SEC
JUMP ROPE- 25 SEC
SET 2- 4 TIMES THROUGH ALL
UPPER- PUSH UP TO ROW 25 LB 25 SEC
MIDDLE- SIT UP MED BALL THR- 25 SEC
LOWER- STEP UPS 25 LB DB 25 SEC
JUMP SQAUT- 25 SEC
JUMP ROPE- 25 SEC
SET 3- 4 TIMES THROUGH ALL
UPPER- LUN TO P/ ALT B ROW 25 SEC
MIDDLE- OVER HEAD BALL THROW 25 S
SLED DRAG- 55 KG, ALT F/B
WATER BALL ALPHA- 25 SEC
MOUNTAIN CLIMBERS- 25 SEC
7-27-09 Sports Performance Legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT
SINGLE LEG RDL
IN LINE LUNGE
LATERAL LUNGE
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
BUTT KICKS BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL SKIP SECOND LINE
LATERAL SHUFFLE BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL SHUFFLE W BAND BOTH WAYS ONCE
LATERAL RUN W BAND BOTH WAYS
LADDERS 2 IN LATERAL TO SPRINT ONCE EACH WAY
LADDERS 1 IN LATERAL TO SPRINT ONCE EACH WAY
LADDERS JUMP STICK TO SPRINT ONCE EACH WAY
AGILITY CUT SPRINTS 4 TIMES EACH WAY
CIRCUIT
OVERHEAD SQUAT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
HANG CLEAN 155-6 199-4 219-4 239-2
PUSH UP W TOUCH 12 12 12
CIRCUIT
SNATCH GRIP DEADLIFT 331-6 351-6 361-5
AB CIRCUIT YES YES YES
CIRCUIT
HIGH BOX STEP UPS 40-6 45-6 45-6
INVERTED ROW 10 10 10
CIRCUIT
LUNGE 35-6 EA 35-6 EA
SPLIT SQUAT 35-6 EA 35-6 EA
OVERHEAD ALT PRESS 35-8 EA 35-8 EA
CIRCUIT
SQUAT 20 20
LUNGE 20 20
POWER STEP UPS 20 20
SQUAT JUMPS 10 10
7-28-09 Routes, Neck, Blocking W-241
ROUTES
PASS BLOCKING
RUN BLOCKING
NECK 45-15 45-15 45-15
7-29-09 Sports Performance Upper Body, 300 shuttle
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGE MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE LEG UP 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT
SINGLE LEG RDL
IN LINE LUNGE
LATERAL LUNGE
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
LINEAR BOUNDS 2 TIMES EACH LEG
LINEAR SKIP FIRST LINE TWICE
LINEAR SKIP BACKWARDS FIRST LINE TWICE
LADDERS 2 IN TO SPRINT - TWO TIMES EACH WAY
LADDERS 1 IN TO SPRINT
LADDERS 4 IN TO SPRINT - TWO TIMES EACH WAY
BAND SKIP LINEAR TWO TIMES TO FIRST LINE
BAND SKIP BACKWARDS LINEAR TWO TIMES TO FIRST LINE
FALL AND RUN WITH BIG BAND 2 TIMES EACH LEG
FALL AND RUN 2 TIMES EACH LEG
MOUNTAIN CLIMBER TO SPRINT 3 SWITCHES GO ON THIRD, 2 EACH WAY
SCRAMBLE UP TO SPRINT 2 TIMES
CIRCUIT
SHOULDER SEPARTION 2.5-10 EA
DB COMPLEX 25LB DB
CIRCUIT
SHOULDER TWIST WITH STICK 5 EA 5 EA
SINGLE ARM DB SNATCH 75-4 EA 75-4 EA
CIRCUIT
BENCH PRESS 177-10 237-6 251-6 256-6
SINGLE LEG DB RDL 20-10 EA 20-10 EA 20-10 EA
CIRCUIT
PULL UPS BLACK VEST ALT GRIPS 10 10 5 + 5 BAND
SINGLE LEG SQUAT BLACK BEST 10 EA 10 EA 10 EA
CIRCUIT
ALT INCLINE STABILE PRESS 75-6 EA 80-6 EA
DB ROW 110-6 110-6
LATERAL LUNGE 20-7 EA 20-7 EA
CIRCUIT
WATER BALL CHOPS 10 EA 10 EA
JUMP ROPE 50 50
300 YD SHUTTLE 59 SEC
Wow!! Today was what its all about..decent bench day..not great. I felt like i had a ton of energy today and pushed it threw this workout real well. My 300 time had been 62 after the workouts and today with the appluase of a bunch of minor league ball guys i pushed it so hard and flew...cutting off three seconds. That is what it is all about. Aweseome day.....best workout in a couple years. My left hamstring is a bit sore on the inside low and high upp which isnt good but ill be watching. I still need to do work on my right foot, but i feel good...real good. Tommoro will be prob interval running. Lets get it!!!
Sustain Alpha Notes:
Nothing crazy still dosing it. I decided to post pics before i go back.
pavb10
Well-known member
real bad day today...tried to do intervals ran two 200's and my left inside hammy just started getting tight. It was fatigued while i was running and didnt feel good so i stopped. My body just wasnt recovered from yesterday. Bad day...hoping for a good circuit tommorow and no tightness sat when i do blocking and routes
pavb10
Well-known member
7-31-09 Circuit Day W-241
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEES BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
PUSH UPS 20 20 20
STEP UPS 10 10 10
DB ROW 20 20 20
MOUNTAIN CLIMBERS 50 50 50
SQUAT TO PRESS 15 15 15
BACK SNAPS 10 10 10
RDL SNATCH 8 8 8
REAR FLYS 20 20 20
JUMP ROPE 100 100 100
BEAR CRAWL F/B BOTH BOTH BOTH WAYS
SPLIT SQUAT JUMPS 20 20 20
SHUTTLE 2 2 2
CIRCUIT
SIT UPS 30 30
CRUCIFIXES 25-20 25-20
NECK 45-15 45-15 45-15
8-1-09 Routes then Back and Bis W-239
PULL UPS 10 10 10
T BAR ROWS 90-10 135-10 180-6
ALT SEATED DB CURL 45-10 45-7 40-10 DROP 30-7
POWER SHRUGS 135-10 225-10 275-10
PREACHER BARBELL CURLS 75-10 75-10 75-10
HAMMER CABLE CURLS 40-10 50-9
4 PART WALL CURL 15- MAX
FOREARM CURLS 90-20 90-20 90-20
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
SINGLE LEG BRIDGE 10 EA
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEES BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB
PUSH UPS 20 20 20
STEP UPS 10 10 10
DB ROW 20 20 20
MOUNTAIN CLIMBERS 50 50 50
SQUAT TO PRESS 15 15 15
BACK SNAPS 10 10 10
RDL SNATCH 8 8 8
REAR FLYS 20 20 20
JUMP ROPE 100 100 100
BEAR CRAWL F/B BOTH BOTH BOTH WAYS
SPLIT SQUAT JUMPS 20 20 20
SHUTTLE 2 2 2
CIRCUIT
SIT UPS 30 30
CRUCIFIXES 25-20 25-20
NECK 45-15 45-15 45-15
8-1-09 Routes then Back and Bis W-239
PULL UPS 10 10 10
T BAR ROWS 90-10 135-10 180-6
ALT SEATED DB CURL 45-10 45-7 40-10 DROP 30-7
POWER SHRUGS 135-10 225-10 275-10
PREACHER BARBELL CURLS 75-10 75-10 75-10
HAMMER CABLE CURLS 40-10 50-9
4 PART WALL CURL 15- MAX
FOREARM CURLS 90-20 90-20 90-20
pavb10
Well-known member
8-2-09 OFF
8-3-09 Sports Performance Legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
LEG UP BAND R ANKLE 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL SKIP BIRST CONE BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL SHUFFLE BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL SHUFFLE W BAND BOTH WAYS
LATERAL RUN W BAND BOTH WAYS
LADDERS 2 IN LATERAL 90 SPRINT BOTH
LADDERS 1 IN LATERAL 90 SPRINT BOTH
BACKWARDS ICKY HALF SHUFFLE TO SPRINT TWICE
HIDENS- LOWER BUT DON’T STICK 12 12
SHORT HURDLE 1 LEG JUMP STICK 6 HURDLES 4 TIMES THROUGH
SPRINT SHUFFLE LATERAL TO RUN----OUTSIDE LEG IS MOVING FOR SPRINT OUT OF SHUFFLE
CIRCUIT
OVERHEAD SQAUT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
HANG CLEAN TO FRONT SQUAT 155-6
CIRCUIT
POWERCLEAN 219-4 219-4 219-4
AB CIRCUIT YES YES YES
CIRCUIT
SNATCH GRIP DEADLIFT 353-6 373-6 404-4
HIGH BOX JUMPS 6 6 6
TOUCH PUSH UPS 10 10 10
CIRCUIT
HIGH BOX STEP UPS 45-8 45-8 45-8
INVERTED ROW 10 10 10
CIRCUIT
LUNGES 35-8 35-8
SPLIT SQUAT 35-8 35-8
OVERHEAD ALT MIL PRESS 35-10 EA 35-10 EA
CIRCUIT
SQUATS 20
LUNGES 20
SPLIT SQUAT JUMPS 20
SQUAT JUMPS 10
8-3-09 Sports Performance Legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
LEG UP BAND R ANKLE 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL SKIP BIRST CONE BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
LATERAL SHUFFLE BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL SHUFFLE W BAND BOTH WAYS
LATERAL RUN W BAND BOTH WAYS
LADDERS 2 IN LATERAL 90 SPRINT BOTH
LADDERS 1 IN LATERAL 90 SPRINT BOTH
BACKWARDS ICKY HALF SHUFFLE TO SPRINT TWICE
HIDENS- LOWER BUT DON’T STICK 12 12
SHORT HURDLE 1 LEG JUMP STICK 6 HURDLES 4 TIMES THROUGH
SPRINT SHUFFLE LATERAL TO RUN----OUTSIDE LEG IS MOVING FOR SPRINT OUT OF SHUFFLE
CIRCUIT
OVERHEAD SQAUT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
HANG CLEAN TO FRONT SQUAT 155-6
CIRCUIT
POWERCLEAN 219-4 219-4 219-4
AB CIRCUIT YES YES YES
CIRCUIT
SNATCH GRIP DEADLIFT 353-6 373-6 404-4
HIGH BOX JUMPS 6 6 6
TOUCH PUSH UPS 10 10 10
CIRCUIT
HIGH BOX STEP UPS 45-8 45-8 45-8
INVERTED ROW 10 10 10
CIRCUIT
LUNGES 35-8 35-8
SPLIT SQUAT 35-8 35-8
OVERHEAD ALT MIL PRESS 35-10 EA 35-10 EA
CIRCUIT
SQUATS 20
LUNGES 20
SPLIT SQUAT JUMPS 20
SQUAT JUMPS 10
pavb10
Well-known member
8-5-09 Sports Performance Legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
LEG UP BAND R ANKLE 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SKIPS LINEAR FIRST LINE BOTH WAYS
BACKWARD SKIPS LINEAR FIRST LINE BOTH WAYS
BACKWARDS RUN BOTH WAYS
SKIP LINEAR W BAND BOTH WAYS
SKIP LINEAR BACK W BAND BOTH WAYS
LADDERS 2 IN TO SPRINT ONCE EACH WAY
LADDERS 1 IN TO SPRINT ONCE EACH WAY
LADDERS 4 IN TO SPRINT ONCE EACH WAY
UP HILL SPRINTS ABOUT 30 YDS 4 DROP AND GOES RIGHT LEG
UP HILL 15 YD SPRINT W BAND 3 DROP AND GOES RIGHT LEG
UP HILL 30 YD SPRINT 1 TIME
CIRCUIT
SHOULDER SEPERATION 2.5-10 EA
DB COMPLEX 25 LB DB ONCE
CIRCUIT
SINGLE ARM DB SNATCH 75-4 EA 75-4 EA
TORSO ROTATION 5 EA 5 EA
CIRCUIT
FLAT BARBEL BENCH 175-10 241-8 251-6+2 251-1 +5
EXPLOSIVE PUSH UP 10 9 9
SINGLE LEG DB RDL 20-10 EA 20-10 EA 20-10 EA
CIRCUIT
PULL UPS ALT GRIP 10 10 10
SINGLE LEG SQUAT BLACK VEST 10 10 10
CIRCUIT
ALT HOLD INCLINE DB PRESS 65-10 65-7 EA +3
DB ROW 105-10 105-10
LATERAL LUNGE 20-7 EA 20-7 EA
8-7-09 Circuit
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
LEG UP BAND R ANKLE 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
HIGH KNEE RUN BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB VEST
PUSH UPS 20 20 10 20
BACK SNAPS 10 EA 10 EA 5 EA 10 EA
MOUNTAIN CLIMBERS 50-30 S 50-30 S 25 50
DB ROW 20 20 10 20
SQUAT TO PRESS 15 15 8 SQA 15
LUNGE TO OVERHEAD PRESS 5 EA 30 S 5 EA 30 S 3 EA LUN 5 EA
INVERTED ROW 12 12 6 12
FAST BAND PRESS 20 20 10 20
STEP UPS 10 E 30 S 10 E 30 S 5 EA 10 EA
RDL SNATCH 8 8 4
BURPEES 12 12 6 12
SPLIT SQUAT JUMPS 20 20 10 20
8-8-09 Back, Bis some neck and abs
PULL UPS ALTERNATE GRIP 10 10 U 10 U
T BAR ROW 90-10 135-10 180-8 DROP 90-10
SEATED ALT DB CURL 45-10 50-5 45-10 DROP 35-10
CLOSE GRIP PULL DOWN 140-10 180-10 200-10
REVERSE CURL 50-10 70-10
POWER SHRUGS 135-10 225-10 315-10
PREACHER DB CURL 30-10 35-7+3
FOREARM CURL 90-20 90-20
CIRCUIT
SIT UPS 30
NECK 45-15
CRUNCHES 50
SIDE V UPS 20
CRUCIFIXES 10 20
8-10-09 Sports Performance Light legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL SKIP FIRST LINE
LATERAL BOUND BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL BAND SKIP BOTH WAYS
LATERAL BOUND W BAND BOTH WAYS
LATERAL RUN W HEAVY BAND BOTH WAYS
LADDERS 2 IN LATERAL TO RUN TWICE
LADDERS WIDE SHUFFLE TO RUN TWICE
HIDENS DON’T STICK 3 SETS 12
FIVE YARD 180 DEG TOUCH 2 TIMES EACH WAY
FIVE YARD 180 DEG TOUCH W BANDS 3 TIMES EACH WAY
PRO AGILITY 2 TIMES EACH WAY
CIRCUIT
OVERHEAD SQAUT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
HANG CLEAN FRONT SQUAT 155-4 155-4 155-4 155-4
AB CIRCUIT YES YES
CIRCUIT
SNATCH GRIP DEADLIFT 253-10 253-10 253-10
3 POINT PUSH UP 10 10 TOUCH
CIRCUIT
HIGH BOX STEP UP 25-10 25-10 25-10
INVERTED ROW 10 10 10
CIRCUIT
LUNGES 20-10 20-10
SPLIT SQAUT 20-8 20-8
ALT MIL PRESS 20-10 20-10
Been very busy....last weeek. Will post overall log this week and pics!!!
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
LEG UP BAND R ANKLE 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SKIPS LINEAR FIRST LINE BOTH WAYS
BACKWARD SKIPS LINEAR FIRST LINE BOTH WAYS
BACKWARDS RUN BOTH WAYS
SKIP LINEAR W BAND BOTH WAYS
SKIP LINEAR BACK W BAND BOTH WAYS
LADDERS 2 IN TO SPRINT ONCE EACH WAY
LADDERS 1 IN TO SPRINT ONCE EACH WAY
LADDERS 4 IN TO SPRINT ONCE EACH WAY
UP HILL SPRINTS ABOUT 30 YDS 4 DROP AND GOES RIGHT LEG
UP HILL 15 YD SPRINT W BAND 3 DROP AND GOES RIGHT LEG
UP HILL 30 YD SPRINT 1 TIME
CIRCUIT
SHOULDER SEPERATION 2.5-10 EA
DB COMPLEX 25 LB DB ONCE
CIRCUIT
SINGLE ARM DB SNATCH 75-4 EA 75-4 EA
TORSO ROTATION 5 EA 5 EA
CIRCUIT
FLAT BARBEL BENCH 175-10 241-8 251-6+2 251-1 +5
EXPLOSIVE PUSH UP 10 9 9
SINGLE LEG DB RDL 20-10 EA 20-10 EA 20-10 EA
CIRCUIT
PULL UPS ALT GRIP 10 10 10
SINGLE LEG SQUAT BLACK VEST 10 10 10
CIRCUIT
ALT HOLD INCLINE DB PRESS 65-10 65-7 EA +3
DB ROW 105-10 105-10
LATERAL LUNGE 20-7 EA 20-7 EA
8-7-09 Circuit
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 5 EA
LEG UP BAND R ANKLE 10 EA
SINGLE LEG BRIDGES 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
HIGH KNEE RUN BOTH WAYS
BACKWARDS RUN BOTH WAYS
CIRCUIT 25 LB DB VEST
PUSH UPS 20 20 10 20
BACK SNAPS 10 EA 10 EA 5 EA 10 EA
MOUNTAIN CLIMBERS 50-30 S 50-30 S 25 50
DB ROW 20 20 10 20
SQUAT TO PRESS 15 15 8 SQA 15
LUNGE TO OVERHEAD PRESS 5 EA 30 S 5 EA 30 S 3 EA LUN 5 EA
INVERTED ROW 12 12 6 12
FAST BAND PRESS 20 20 10 20
STEP UPS 10 E 30 S 10 E 30 S 5 EA 10 EA
RDL SNATCH 8 8 4
BURPEES 12 12 6 12
SPLIT SQUAT JUMPS 20 20 10 20
8-8-09 Back, Bis some neck and abs
PULL UPS ALTERNATE GRIP 10 10 U 10 U
T BAR ROW 90-10 135-10 180-8 DROP 90-10
SEATED ALT DB CURL 45-10 50-5 45-10 DROP 35-10
CLOSE GRIP PULL DOWN 140-10 180-10 200-10
REVERSE CURL 50-10 70-10
POWER SHRUGS 135-10 225-10 315-10
PREACHER DB CURL 30-10 35-7+3
FOREARM CURL 90-20 90-20
CIRCUIT
SIT UPS 30
NECK 45-15
CRUNCHES 50
SIDE V UPS 20
CRUCIFIXES 10 20
8-10-09 Sports Performance Light legs
FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
TWO LEG BRIDGES MARCHING 5 EA
LEG DROPS 4 EA
BAND R ANKLE 10 EA
SINGLE LEG BRIDGE 10 EA
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQAUT THIN BOARD 10
SINGLE LEG RDL 10 EA
IN LINE LUNGE 10 EA
LATERAL LUNGE 10
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL SKIP FIRST LINE
LATERAL BOUND BOTH WAYS
LATERAL RUN BOTH WAYS
LATERAL BAND SKIP BOTH WAYS
LATERAL BOUND W BAND BOTH WAYS
LATERAL RUN W HEAVY BAND BOTH WAYS
LADDERS 2 IN LATERAL TO RUN TWICE
LADDERS WIDE SHUFFLE TO RUN TWICE
HIDENS DON’T STICK 3 SETS 12
FIVE YARD 180 DEG TOUCH 2 TIMES EACH WAY
FIVE YARD 180 DEG TOUCH W BANDS 3 TIMES EACH WAY
PRO AGILITY 2 TIMES EACH WAY
CIRCUIT
OVERHEAD SQAUT THIN BOARD 10
OVERHEAD MED BALL THROW 10
CIRCUIT
HANG CLEAN FRONT SQUAT 155-4 155-4 155-4 155-4
AB CIRCUIT YES YES
CIRCUIT
SNATCH GRIP DEADLIFT 253-10 253-10 253-10
3 POINT PUSH UP 10 10 TOUCH
CIRCUIT
HIGH BOX STEP UP 25-10 25-10 25-10
INVERTED ROW 10 10 10
CIRCUIT
LUNGES 20-10 20-10
SPLIT SQAUT 20-8 20-8
ALT MIL PRESS 20-10 20-10
Been very busy....last weeek. Will post overall log this week and pics!!!
UKStrength
Guest
Great log mate :thumbsup: I'm pretty sure all the libido-enhancing effects on my cycle have come from the dermacrine, I'll only know for sure when I wrap up my cycle soon.
I didn't experience any rash at all, I'm sorry to hear you have though!
Dermacrine seems to have been kind to my skin.
I'm almost at the end of my bottle (day 28 now) I'll probably be able to get 30 days out of mine, maybe more. That was at 4 applications per day.
Good value for money in my eyes for a short cycle, no side effects and the recovery is likely to be a breeze.
I didn't experience any rash at all, I'm sorry to hear you have though!
Dermacrine seems to have been kind to my skin.I'm almost at the end of my bottle (day 28 now) I'll probably be able to get 30 days out of mine, maybe more. That was at 4 applications per day.
Good value for money in my eyes for a short cycle, no side effects and the recovery is likely to be a breeze.
pavb10
Well-known member
yeah this is a great product.....The rash was only becuase of crazy sweating but i should be good in the winter when i run 1-t. As for the PCT, i have been running sustain alpha and my libido is no where near as high as when i was on the dermacrine.
Thanks for the interest...glad to hear you like the dermacrine.
Thanks for the interest...glad to hear you like the dermacrine.
pavb10
Well-known member
FINAL THOUGHTS
Dermacrine- Awesome stuff. Best fifty bucks you can spend PERIOD.
Sustain Alpha- Did not get libido increase i got from dermacrine. Really didnt feel anything noticable.
Primordial Performance is an awesome company to BTW and the best i have ever dealt with. I cant wait to log the HMS in the winter. Yay for 1-t!!
I came a long way this offseason and went from 222ish to 241 or so. I have added some solid strength also and came back from that serious hamstring injury. As always there are minor things that are bothering me...my foot, low back, left low hammy and shoulder as always, but its been good. My bench didnt blow up like it should have due to some chest injuries but its not bad. I have worked really hard at sports performance and hope it will pay off wwith staying healthy and running a good 300 shuttle. This has been what i beleive to be my best summer. I just wish i had run a bit more, but i think my cardio is very good. I pray i can stay healthy this year and always push it and be very sucessful. This offseason has been good but i hope next year will be even better.
Dermacrine- Awesome stuff. Best fifty bucks you can spend PERIOD.
Sustain Alpha- Did not get libido increase i got from dermacrine. Really didnt feel anything noticable.
Primordial Performance is an awesome company to BTW and the best i have ever dealt with. I cant wait to log the HMS in the winter. Yay for 1-t!!
I came a long way this offseason and went from 222ish to 241 or so. I have added some solid strength also and came back from that serious hamstring injury. As always there are minor things that are bothering me...my foot, low back, left low hammy and shoulder as always, but its been good. My bench didnt blow up like it should have due to some chest injuries but its not bad. I have worked really hard at sports performance and hope it will pay off wwith staying healthy and running a good 300 shuttle. This has been what i beleive to be my best summer. I just wish i had run a bit more, but i think my cardio is very good. I pray i can stay healthy this year and always push it and be very sucessful. This offseason has been good but i hope next year will be even better.
Attachments
UKStrength
Guest
Glad to hear the gains you got from this cycle. You thinking of doing another cycle sometime soon? I say you log the 1-T Tren next
Before it disappears mate
Eric Potratz
Board Sponsor
Good log... and weve got a great sale going.
Get the LOWEST price on Invalid Link Removed ever right now during our Year End Clearance sale.
$37.46 for a months supply.
-Eric
Get the LOWEST price on Invalid Link Removed ever right now during our Year End Clearance sale.
$37.46 for a months supply.
-Eric
Eric Potratz
Board Sponsor
We are down to our last few dozen bottles of Dermacrine -
-Eric
-Eric