Keepin' it Gangsta w/ Glycobol, Testopro, Recoverpro

I ****ing hate that. I won't make it to the gym today because of travel and other things going on today and my gym closes at 8. I wouldn't be able to get in till 7:30. But my membership is cheap so I gues I get what i pay for.
 
Day 6 Shoulders

Shoulder Press (used smith machine because my spotter was late, posting weight as if it was free weights, unsure of how much weight reduction a smith machine adds)
95 x 12, 115 x 12, 135 x 10, 155 x 7

Up right row: 95 x 12, 115 x 10, 135 x 8 drop set 115 x 6 using a closer grip
I use a wider grip on these than most ppl because i've read it hits middle delt more so when i drop set i use the closer grip to hit more muscle fibers

Cable Lateral Raise Using Rope (2handed): 55 x 12, 70 x 10, 85 x 8

Real Delt machine (plate loaded): 20 each side x 12, 25 x 10, 32 1/2 x 8 (holding the 8th one for 5 seconds and lowering down as slowly as possible)

Bradford press (done at the end to finish off shoulders, explode movement in the front, slow negative in the back): Bar x 20, 55 x 20, 65 x 20

Shrugs 135 x 15 for 3 sets, back shrugs 135 x 15 for 2 sets

Abs: 4 sets of 20 medicine ball situps on decline


I was exhausted throughout the day today so i waited for my buddy to get out of work to go to the gym, when i hit the gym i felt good and the weights on the shoulder press felt lighter than usual, had to do a quick workout because the gym was closing so i didn't get to do cardio and kinda went quick through my abs but i'll hit the cardio and abs tomorrow, overall i felt it was a nice workout
 
Young Gotti said:
Day 6 Shoulders

Shoulder Press (used smith machine because my spotter was late, posting weight as if it was free weights, unsure of how much weight reduction a smith machine adds)
95 x 12, 115 x 12, 135 x 10, 155 x 7

Up right row: 95 x 12, 115 x 10, 135 x 8 drop set 115 x 6 using a closer grip
I use a wider grip on these than most ppl because i've read it hits middle delt more so when i drop set i use the closer grip to hit more muscle fibers

Cable Lateral Raise Using Rope (2handed): 55 x 12, 70 x 10, 85 x 8

Real Delt machine (plate loaded): 20 each side x 12, 25 x 10, 32 1/2 x 8 (holding the 8th one for 5 seconds and lowering down as slowly as possible)

Bradford press (done at the end to finish off shoulders, explode movement in the front, slow negative in the back): Bar x 20, 55 x 20, 65 x 20

Shrugs 135 x 15 for 3 sets, back shrugs 135 x 15 for 2 sets

Abs: 4 sets of 20 medicine ball situps on decline


I was exhausted throughout the day today so i waited for my buddy to get out of work to go to the gym, when i hit the gym i felt good and the weights on the shoulder press felt lighter than usual, had to do a quick workout because the gym was closing so i didn't get to do cardio and kinda went quick through my abs but i'll hit the cardio and abs tomorrow, overall i felt it was a nice workout
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Sound good, like it's kicking in a bit... Testopro kicks in pretty quick....
 
Day 7 Cardio: Fasted (haven't done that in awhile)
Eliptical...
start of stretching, then start going at normal speed
at 4minutes 40 seconds you go balls to the wall...my goal was to get over 220 rotations, theirs usually a tracker on the machine...until 5 minutes
at 5 minutes u go regular again until 9 minutes 40 seconds and do the same thing again until 10 minutes
11 minutes i would reverse the rotation ur feet are going in....12minutes 40 seconds same thing just ur feet are moving opposite way
13 minutes i'd go regular again
at 14 minutes 40 seconds balls to the wall
15 minutes 40 seconds, 16 minutes 40 seconds
17 minutes 40 seconds
18 minutes 40 seconds
19 minutes 40 seconds

5 minute cool down on a bike

Also did a 5-10 minutes stretch out after it was all done

Abs: superset the whole way through, crunch machine, weighted leg raise machine, and some sort of side twist machine, 3 sets of 20 crunches, 3 sets of 15 leg raises, and 12 twists each side

Came to my g/f's after the gym for some extra cardio...testopro you dogg...thats how its done...all in all not to bad i suppose...going for some sushi tonight and then hopefully do my one week review
 
Young Gotti said:
Day 7 Cardio: Fasted (haven't done that in awhile)
Eliptical...
start of stretching, then start going at normal speed
at 4minutes 40 seconds you go balls to the wall...my goal was to get over 220 rotations, theirs usually a tracker on the machine...until 5 minutes
at 5 minutes u go regular again until 9 minutes 40 seconds and do the same thing again until 10 minutes
11 minutes i would reverse the rotation ur feet are going in....12minutes 40 seconds same thing just ur feet are moving opposite way
13 minutes i'd go regular again
at 14 minutes 40 seconds balls to the wall
15 minutes 40 seconds, 16 minutes 40 seconds
17 minutes 40 seconds
18 minutes 40 seconds
19 minutes 40 seconds

5 minute cool down on a bike

Also did a 5-10 minutes stretch out after it was all done

Abs: superset the whole way through, crunch machine, weighted leg raise machine, and some sort of side twist machine, 3 sets of 20 crunches, 3 sets of 15 leg raises, and 12 twists each side

Came to my g/f's after the gym for some extra cardio...testopro you dogg...thats how its done...all in all not to bad i suppose...going for some sushi tonight and then hopefully do my one week review
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Great job YG. I love the final part of the workout.
 
1 week Review:

Weight: 146 (-1)

Strength: Since it was the first week i didn't notice to much strength increase, saturday the weights did feel lighter than usual, but i'm starting to cut out some calories and add in some cardio, also not really trying to go under 6 or 7 reps so i don't plan to break any PR's but if i can keep the reps the same for higher weight i'll be happy

Endurance: For the lack of sleep i've gotten i think i did pretty good and felt pretty good throughout most of the workouts, it was extremely hot in the gym this week but it didn't seem to really affect the longevity of any of the workouts

Recovery: Probably the most noticeable aspect after the first week, I wasn't nearly as sore as i have been over the last month or two, for example monday was chest and usually tuesday i'm in some pain but this week i was able to tell i worked my chest the day before but not even close to how sore i have been, legs i was still sore but i don't count them because they are sore no matter what, but even they weren't as bad as i thought they were going to be

Libido: Saying it was hit and miss would be not giving the products justice, it was more like hit or homerun....never had a problem in this department but this week it felt like someone would hit a switch and i'd be ready to go

Muscle Hardness/Vascularity: Never really ever felt like a product has ever made my muscles feel harder...this is no exception, pumped maybe but not overall more firm or anything, maybe i'm taking the "muscle hardness" thing out of context, not really to much vascularity to speak of, maybe if i lose some more fat i'll see more in this department, also not really dosing the glycobol before workout

Notes: I've been dosing the glycobol 2 am with breakfast, and 2 pm with dinner...i didn't get any stomach problems from this is as i've read some ppl do...the best thing i've noticed is when i eat after taking this stuff is that i don't get that food baby in my stomach, i also don't get really tired after big or carb filled meals which is great

Not a huge difference in body composition but i do think my chest and upper abs look tighter than they have, hopefully i can bring the lower abs along with them as the weeks go on

So far the first week has been pretty fun and i can't wait to add in some Stoked! and get my Swole on
 
Oh it is on when the STOKED! shows up what you got is already NOICE but with that it is going to get a step up.
 
Young Gotti said:
1 week Review:

Weight: 146 (-1)

Strength: Since it was the first week i didn't notice to much strength increase, saturday the weights did feel lighter than usual, but i'm starting to cut out some calories and add in some cardio, also not really trying to go under 6 or 7 reps so i don't plan to break any PR's but if i can keep the reps the same for higher weight i'll be happy

Endurance: For the lack of sleep i've gotten i think i did pretty good and felt pretty good throughout most of the workouts, it was extremely hot in the gym this week but it didn't seem to really affect the longevity of any of the workouts

Recovery: Probably the most noticeable aspect after the first week, I wasn't nearly as sore as i have been over the last month or two, for example monday was chest and usually tuesday i'm in some pain but this week i was able to tell i worked my chest the day before but not even close to how sore i have been, legs i was still sore but i don't count them because they are sore no matter what, but even they weren't as bad as i thought they were going to be

Libido: Saying it was hit and miss would be not giving the products justice, it was more like hit or homerun....never had a problem in this department but this week it felt like someone would hit a switch and i'd be ready to go

Muscle Hardness/Vascularity: Never really ever felt like a product has ever made my muscles feel harder...this is no exception, pumped maybe but not overall more firm or anything, maybe i'm taking the "muscle hardness" thing out of context, not really to much vascularity to speak of, maybe if i lose some more fat i'll see more in this department, also not really dosing the glycobol before workout

Notes: I've been dosing the glycobol 2 am with breakfast, and 2 pm with dinner...i didn't get any stomach problems from this is as i've read some ppl do...the best thing i've noticed is when i eat after taking this stuff is that i don't get that food baby in my stomach, i also don't get really tired after big or carb filled meals which is great

Not a huge difference in body composition but i do think my chest and upper abs look tighter than they have, hopefully i can bring the lower abs along with them as the weeks go on

So far the first week has been pretty fun and i can't wait to add in some Stoked! and get my Swole on
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Yah that's pretty much what the first week was like for me as well, except ... you didn't mention, any extra agression ? I just about flew off the handle a couple times in the first 5 days.
 
DreamWeaver said:
Yah that's pretty much what the first week was like for me as well, except ... you didn't mention, any extra agression ? I just about flew off the handle a couple times in the first 5 days.
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i did flip out on a friend of mine who is following kleens workout plan and wanted to stop but thats about it, a few times at work i got all mad but dealing with the ppl i do it happens very often so i didn't notice anything crazy....maybe this week i'll drop a "peoples elbow" on someone
 
Young Gotti said:
i did flip out on a friend of mine who is following kleens workout plan and wanted to stop but thats about it, a few times at work i got all mad but dealing with the ppl i do it happens very often so i didn't notice anything crazy....maybe this week i'll drop a "peoples elbow" on someone
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YG going gangsta. Careful or I will have to tell the "Rock" that your using his finishing move LOL.:)
 
pembroke3355 said:
YG going gangsta. Careful or I will have to tell the "Rock" that your using his finishing move LOL.:)
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My Smith and Wesson will have the "rock" undressin, get caught up and get taught a gun a lesson

lol ok ok, i'm a pretty calm person and easy going for the most part, i don't really flip out or get real aggressive very often unless i feel disrespected or the family or girl get disrespected, then it's on....but real gangstas move in silence
 
Young Gotti said:
i did flip out on a friend of mine who is following kleens workout plan and wanted to stop but thats about it, a few times at work i got all mad but dealing with the ppl i do it happens very often so i didn't notice anything crazy....maybe this week i'll drop a "peoples elbow" on someone
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Yah just be aware is all, it will just turn into alpha male eventually and be more manageable...
 
Young Gotti said:
My Smith and Wesson will have the "rock" undressin, get caught up and get taught a gun a lesson

lol ok ok, i'm a pretty calm person and easy going for the most part, i don't really flip out or get real aggressive very often unless i feel disrespected or the family or girl get disrespected, then it's on....but real gangstas move in silence
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The "Peoples Elbow" is weak you need to hit the "Rock Bottom" now that would be gangsta.:AR15firing:
 
Day 8 Chest/Tris

So today i had a spotter/lift off...so i did something i haven't been able to do in 2 years please keep criticism to a minimal, but at the gym i go to the incline and decline bench is impossible for me to use, i can't lift it off because it's set to high and unadjustable, today though i tried it with a lift

Flat DB press: 45 x 12, 55 x 10, 65 x 9, 70 x 6

Incline bench: 95 x 12, 115 x 11, 135 x 8 (1 force to bring it to 9), 135 x 7 (2 force to bring it to 9), 155 x 5...spotter told me he helped with the force reps alittle to early and thinks i could have did 1 or 2 more on my own

Cable Crossovers: set at high 25 x 12, set at shoulder 30 x 12, set low 25 x 10, set at shoulder 35 x 9

Decline Bench: 135 x 10, 145 x 8, 155 x 7 (2 force to bring it to 10), 135 x 10

Tri's
Dip: bw x 15, bw+20 x 12, bw+35 x 10

Push Down machine: 186 x 12, 215 x 10, 215 + 25lb plate attached x 6 drop set 145 x 8

Rope Pushdown: 70 x12, 100 x 10, 115 x 8


It's alittle more chest than I like to do but my buddy seems to do more sets that i'm used to..i felt good today too considering i forgot my preworkout drink and recoverpro at home this morning when i left for work, if you go back to last week the flat db presses went from 65 x 6 to 65 x 9 which i was really happy for, i also increased weights on my dips...i can't wait to get to strap a 45 lb plate around my waist and do them...hopefully next week...it also took so long to do chest that i didn't get to do cardio, i ended up at the gym about 30-45 minutes longer than i like but to have a spotter for a day it was nice
 
Young Gotti said:
Day 8 Chest/Tris

So today i had a spotter/lift off...so i did something i haven't been able to do in 2 years please keep criticism to a minimal, but at the gym i go to the incline and decline bench is impossible for me to use, i can't lift it off because it's set to high and unadjustable, today though i tried it with a lift

Flat DB press: 45 x 12, 55 x 10, 65 x 9, 70 x 6

Incline bench: 95 x 12, 115 x 11, 135 x 8 (1 force to bring it to 9), 135 x 7 (2 force to bring it to 9), 155 x 5...spotter told me he helped with the force reps alittle to early and thinks i could have did 1 or 2 more on my own

Cable Crossovers: set at high 25 x 12, set at shoulder 30 x 12, set low 25 x 10, set at shoulder 35 x 9

Decline Bench: 135 x 10, 145 x 8, 155 x 7 (2 force to bring it to 10), 135 x 10

Tri's
Dip: bw x 15, bw+20 x 12, bw+35 x 10

Push Down machine: 186 x 12, 215 x 10, 215 + 25lb plate attached x 6 drop set 145 x 8

Rope Pushdown: 70 x12, 100 x 10, 115 x 8


It's alittle more chest than I like to do but my buddy seems to do more sets that i'm used to..i felt good today too considering i forgot my preworkout drink and recoverpro at home this morning when i left for work, if you go back to last week the flat db presses went from 65 x 6 to 65 x 9 which i was really happy for, i also increased weights on my dips...i can't wait to get to strap a 45 lb plate around my waist and do them...hopefully next week...it also took so long to do chest that i didn't get to do cardio, i ended up at the gym about 30-45 minutes longer than i like but to have a spotter for a day it was nice
Click to expand...

Nice on the increase in reps on the db presses and the increase in dip weight.
 
Young Gotti said:
Day 8 Chest/Tris

So today i had a spotter/lift off...so i did something i haven't been able to do in 2 years please keep criticism to a minimal, but at the gym i go to the incline and decline bench is impossible for me to use, i can't lift it off because it's set to high and unadjustable, today though i tried it with a lift

Flat DB press: 45 x 12, 55 x 10, 65 x 9, 70 x 6

Incline bench: 95 x 12, 115 x 11, 135 x 8 (1 force to bring it to 9), 135 x 7 (2 force to bring it to 9), 155 x 5...spotter told me he helped with the force reps alittle to early and thinks i could have did 1 or 2 more on my own

Cable Crossovers: set at high 25 x 12, set at shoulder 30 x 12, set low 25 x 10, set at shoulder 35 x 9

Decline Bench: 135 x 10, 145 x 8, 155 x 7 (2 force to bring it to 10), 135 x 10

Tri's
Dip: bw x 15, bw+20 x 12, bw+35 x 10

Push Down machine: 186 x 12, 215 x 10, 215 + 25lb plate attached x 6 drop set 145 x 8

Rope Pushdown: 70 x12, 100 x 10, 115 x 8


It's alittle more chest than I like to do but my buddy seems to do more sets that i'm used to..i felt good today too considering i forgot my preworkout drink and recoverpro at home this morning when i left for work, if you go back to last week the flat db presses went from 65 x 6 to 65 x 9 which i was really happy for, i also increased weights on my dips...i can't wait to get to strap a 45 lb plate around my waist and do them...hopefully next week...it also took so long to do chest that i didn't get to do cardio, i ended up at the gym about 30-45 minutes longer than i like but to have a spotter for a day it was nice
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Very solid workout, if you work at an intense pace cardio becomes less important.
 
DreamWeaver said:
Very solid workout, if you work at an intense pace cardio becomes less important.
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yeah it was pretty intense, the push down machines are dangerous lol, on that last set i guess my feet got work unlocked and on the way back up i flew a few feet in the air...good times though
 
Young Gotti said:
yeah it was pretty intense, the push down machines are dangerous lol, on that last set i guess my feet got work unlocked and on the way back up i flew a few feet in the air...good times though
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How much cardio you doing per week...
 
i was just doing a 10 minute cardio session on monday after lifting, wednesday for about 40 minutes, saturday for roughly 20-30 minutes, and sunday roughly 25 minutes....usually go at different intensity to switch it up throughout the cardio
 
Young Gotti said:
i was just doing a 10 minute cardio session on monday after lifting, wednesday for about 40 minutes, saturday for roughly 20-30 minutes, and sunday roughly 25 minutes....usually go at different intensity to switch it up throughout the cardio
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Sounds ok, as long as your not doing too much...2hrs seems about right for you right now.
 
Alright YG, killing it in here. Great workout. I like varying the cardio, good deal.
 
Day 9: Back/Bi's

Lat pull down: 105 x 12, 135 x 10, 150 x 9, 165 x 7

Close Grip Cable row: 105 x 12, 135 x 12, 150 x 9, 180 x 7

Individiual Arm Cable Lat pull down (done on the knees): 35 x 10 (then with arms extended 2 more reps each arm), 40 x 12, 45 x 10, 50 x 8

Iso Lateral Row: 55 x 10 (then with arms extended 2 more reps each arm), 80 x 10, 95 x 8

Deadlift: 135 x 10, 185 x 12, 225 x 7, 135 x 8

Bis:
DB Curl 25 x 10, 30 x 9, 40 x 5 drop set 20 x 5

DB Hammer Curl: 25 x 12, 30 x 1, 35 x 8

Standing Preacher machine (plate loaded): 15 x 12, 25 x 8, 32 1/2 x 5 drop set 20 x 6 drop set 10 x 8

Today was a rough day before the gym, i woke up groggy, felt like i was running behind for work and forgetting stuff, work was long and awful and i felt tired all day....when i stepped in the gym i felt like that all changed, i never did 180 on close grip rows and i got it for 7 when i was expecting 4 or 5, deadlifts didn't go up at all....added 1 rep on the last set but can't win them all
 
Young Gotti said:
Day 9: Back/Bi's

Lat pull down: 105 x 12, 135 x 10, 150 x 9, 165 x 7

Close Grip Cable row: 105 x 12, 135 x 12, 150 x 9, 180 x 7

Individiual Arm Cable Lat pull down (done on the knees): 35 x 10 (then with arms extended 2 more reps each arm), 40 x 12, 45 x 10, 50 x 8

Iso Lateral Row: 55 x 10 (then with arms extended 2 more reps each arm), 80 x 10, 95 x 8

Deadlift: 135 x 10, 185 x 12, 225 x 7, 135 x 8

Bis:
DB Curl 25 x 10, 30 x 9, 40 x 5 drop set 20 x 5

DB Hammer Curl: 25 x 12, 30 x 1, 35 x 8

Standing Preacher machine (plate loaded): 15 x 12, 25 x 8, 32 1/2 x 5 drop set 20 x 6 drop set 10 x 8

Today was a rough day before the gym, i woke up groggy, felt like i was running behind for work and forgetting stuff, work was long and awful and i felt tired all day....when i stepped in the gym i felt like that all changed, i never did 180 on close grip rows and i got it for 7 when i was expecting 4 or 5, deadlifts didn't go up at all....added 1 rep on the last set but can't win them all
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You got 180 up for 7 on the CGR not bad at all!!!!!
 
Question:

Is the CGR seated/horizontal? If so, do you stabilize your core and maintain an upright position or do you fully extend forward and come back?

I do a variation of both depending how I feel sometimes even both during the same set. Anything to get those lats to flare.

Just curious on others' philosophy.
 
FlexW99 said:
Question:

Is the CGR seated/horizontal? If so, do you stabilize your core and maintain an upright position or do you fully extend forward and come back?

I do a variation of both depending how I feel sometimes even both during the same set. Anything to get those lats to flare.

Just curious on others' philosophy.
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it's seated, i do it kinda with chest pushed foward, and pull back as if trying to touch my shoulder blades...i don't extend forward in any way...this was recommended to me by a trainer at the gym but since then i've watched videos and read of ppl saying u should bend forward alittle, i feel likethe bending gives more of an advantage when doing this movement though, almost like ppl who twist their body up when doing curls to get the arms up...but thats just me
 
[nomedia="http://www.youtube.com/watch?v=y5CRl6W6aJ8&feature=player_embedded"]YouTube- HARDCORE BODYBUILDING MOTIVATION[/nomedia]
 
Just cuz you feel groggy does not necessarly mean a poor gym performance. I often do better on those days, once the blood starts to boil it's a new game!!
 
DreamWeaver said:
Just cuz you feel groggy does not necessarly mean a poor gym performance. I often do better on those days, once the blood starts to boil it's a new game!!
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i'm learning all that now, i just felt as if the last thing i wanted to do was push myself, i'm sure everyone feels that from time to time....but it worked out once i got in there and relaxed alittle...then it was game time
 
Nice vid man. May sub to that channel for some pre workout madness!!!
I do 3 variations of the seated cable row. However I always allow my shoulders to roll forward and my lats to stretch every rep. Then pull them back in for a good squeeze. When I am going for power you will see a slight pull of the upper body as I generate force. When doing for contraction I do slower and no body english at all. When I want to hit the whole back more, I will basically do a lower back pull to upright, stop then pull the row, come back, then back down into the stretch position. That is one rep, lower and upper back is gone by the end of that. There is no 1 way that is correct for every situation but you will here that a lot. You have to do it this way and they can expound on why you should do it that way, and for the reasons they highlight they may be correct but limiting themselve to stimulating only with that one way is definitely not the way to go. Think of the range of motion you lose off of each rep by squeezing the blades in and holding them there the entire set. The internal and upper back muscles that work that range of motion only get static contractions. Not good in my opinion. I need my back development to be more complete. Those recomendations came to isolate the lats, why would you want a compound movement to be less compound? Safety if you are a commercial gym, offering training. Much safer tolimit range of motion and then less law suits from people with bad form trying to use complete ranges of motion. I would definitely do the full range of motion regardless of it you lean forward or stay still let the shoulders roll forward for that streth then pull back. Work the rest of the muscles in the back through their ranges of motion and they will show you they are pleased with you by growing more.
 
everything u said makes perfect sense, like i said i was told to do it the way i do the movement, but i might start trying it the way u explained....i usually do back in a weird fashion...i love doing back...but i work outside/inside/outside/inside/deads...so when i do lat pull downs i concentrate on squeezing the lats rather than bending backwards like some ppl and hitting the middle of the back...i use the rows to concentrate on the middle of the back...then go back to another workout to hit the lats again and finish up with a movement to hit the middle of the back once again...then deadlifts
 
I like to go contrasting back movements as well, but in reverse order from you. deads or cleans first then outside/inside outside/inside. I really dont think you can go wrog as long as you havent reached a plateau.
 
I love workin back too..All Im thinking about is getting those 'finger-like' projections on the inner lumbar. Fuggin FREAKKY!
 
FlexW99 said:
I love workin back too..All Im thinking about is getting those 'finger-like' projections on the inner lumbar. Fuggin FREAKKY!
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yeah i want that back that looks as if someone hit you in the back with a 2x4 the 2x4 would break and ur back would be fine...i also love that it seems like theres just so much different kinds of excercises for back
 
Young Gotti said:
yeah i want that back that looks as if someone hit you in the back with a 2x4 the 2x4 would break and ur back would be fine...i also love that it seems like theres just so much different kinds of excercises for back
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ROFLMFAO! :saw: Dont mess with dis MOFO!

I'm training my hard head to repel glass bottles...LOL..not workin out well...
 
if i could only make my muscles bullet proof then i'd be golden, it's hard living in these NEPA streets lol :numbered:
 
Young Gotti said:
if i could only make my muscles bullet proof then i'd be golden, it's hard living in these NEPA streets lol :numbered:
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Maybe we will make that the new AI project LMAO!!!!!

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