Do they even lift? NomZ and Rhadam train to compete with SNS!

heavylifter33

heavylifter33

Well-known member
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Competition Training with NomZ and Rhadam
Fueled by Serious Nutrition Solutions

​
NomZ and I are fortunate to work for the best company in the business, Serious Nutrition Solutions, and what better way to show just what our products can do but run a joint training log. The beauty of this log is that we are both in to competitions, but said competitions are quite opposite. NomZ is a promising powerlifter, and I am just getting in to Physique competitions. I recently participated in a local show and it was an amazing experience, and it's given me new motivation to kill it this offseason. NomZ will be in shortly to give his background. Both of us use some of the same staples, but we differ in a few areas for other supplements. Because SNS' line is so diverse we have a pleathora of options in what we can use depending on the aid we seek. We will document everything from the supplements we're using, our diet, our training, and any other random stuff we think pertinent. We hope to make this log both extremely informative and interesting. Tag along with us as we stay motivated during this offseason!
 
Some progress photos:

4/2/2011
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9/17/2011
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3/10/2012
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5/10/2012
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7/5/2012
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The photo from May 10 was a bit before my comp and is arguably the best i've ever looked. I've gained some stomach obviously, but i've added 7-8 solid pounds in 2 months.

A bit about me:
I started lifting about 3 years ago. I weighed 155 or so and had a lot of trouble gaining weight. I don't talk too much about it, but i suffered from severe depression for about 10 years and as such i feel i wrecked my hormones. I started lifting as a way to cure my depression. I never went to therapy, never touched a prescription to "treat" depression as i feel those pills simply mask the problem no cure it. I hit rock bottom in my life and said enough was enough. I used the gym to fill the void and i've been quite motivated for the last 3 years.

When i started lifting i couldn't gain weight at all. My training was crap, diet was even worse crap but when you are used to eating 1 meal a day and snacking on junk food it's tough to instantly turn things around. After about a year i gained some weight but my second year of lifting i fluctuated a lot. I'd get up to 175 or 180 then drop a bit, then 185 then back down to 170. It was only until i decided to train for a competition that i finally got serious about my diet, and that's when the transformation really happened. I've preached diet as a supp rep, but i didn't have much respect for the diet until it became necessary. When you're 10 weeks out and your coach says "I can tell you're not giving 100% on the diet" it's a kick to the head. When you think about getting on stage and looking like an idiot, it's a lot of motivation to do things right.

As far as training goes, i have a coach. SNS rep wakingmalice is my coach, lover, and friend. He's a genius and amazing coach. The workout split he designes specifically for me has sparked an insane amount of growth, and not only do i look better but i'm stronger and more conditioned than ever before. I suffered from both shoulders being bad from dislocations when i was younger, but suddenly my shoulders blew up and are one of the strongest parts of my body. Because i pay Grant Hamel (wakingmalice) for his services i won't go too in depth with my workouts. He spends his time creating the workouts for the clients, i'd hate to give it away for free. If you're impressed by my progress and could use a coach that will transform your body, give him a PM. He should be in this log shortly.

Lastly, my supplementation is pretty simple, but i'll go in to that when i start posting updates. I stick to what works and is both clinically and anecdotally (by me or trusted bros) validated.
 
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NomZ here, I started training as a freshman in college, though I had no idea what I was doing for another year or so. I got into strength training as my noob self was not growing as a "bodybuilder" years ago. Took me a long time to figure out training and diet, and now I'd say I have it down.

Been plagued by injuries as of late: first got rhabdomyolysis last year and lost 20lbs of muscle in 3 weeks. Now, I'm struggling to get rid of some elbow tendonitis, and have always been dealing with a hypertonic right pec minor that prevents me from benching consistently at all. I pulled my right QL in May as well, and that stopped me from deadlifting/squatting for a month unfortunately.

Right now I'm training with my good friend TheIronOwl, an olympic weightlifter, and as such doing a lot of non-powerlifting movements at the moment. I'll be heading back to school soon, so back to stricter powerlifting soon.

I've had two meets this year so far, and look to do at least one or two more. Best competition lifts are 431/231/562.5 @ 177.6 (181 weight class). Best all time lifts are 455/300/562.5.
 
Thanks for the kind words, Shawn.

This should be good to watch.
 
Royd The Noyd said:
A powerlifting powerlifter using intermittent fasting? Now I've seen it all.

BTW just noticed the three hundo bench. Was that before the pec problem or recently?
Click to expand...
IronOwl got me to do it, along with another training partner. Works well for me with time constraints.

That was may of last year, just dealt with the pain and problems it caused for everything else.
 
Off Day for me today, i run a 5 day split with 2 rest days that vary depending on when i need the rest. Won't be lifting until tomorrow afternoon before work.
 
Good luck with both of your competitions fellas! Any solid dates on any of them are still sometime in the future?
 
kingjameskjf said:
Good luck with both of your competitions fellas! Any solid dates on any of them are still sometime in the future?
Click to expand...
Thanks brah, I'm planning on a meet October 6th if all goes well with my injury recover.

I spent the weekend in the Keys, kayak fishing and hanging out. Slept only 4hrs Friday/Saturday night in order to wake at 6am to go fishing for the day. Very productive trip though, 16 barracuda, 2 snappers, 2 needle fish, 1 three foot hound fish, and 1 three foot bonnet head shark caught between myself and my buddy. Was quite exciting when the hound fish jumped out of the water into my lap. All 6" of teeth is scary...

Working on very little sleep and poor diet this session, going to be hard.

Session 1: No supps this session besides coffee for caffeine, saving them for when I need them session two.

Oly SQ
paused
20x20
70x7
70x7
90x3
110x3
130x2
remove pause, add belt
140x6 (309lbs)
140x6
140x7

BTN Press
20x15
40x5
60x5
add push
70x3
80x3
add belt
90x2 (198lbs)
remove belt
70x5 (154lbs)
70x5

Snatch Pull
70x6x5 (154lbs)


Session 2: 9g SNS Citrulline Malate, 5g SNS Leucine, BCAAs

Hyper
BWx20
+50lbsx3x20

Rickshaw Walk
120x30yd
160x30yd
add belt
185x30yd (408lbs)
190x30yd (419lbs)

Pullup deadhang exaggerated
BWx5x10

[video=youtube;R4lbV2zc7Kc]http://www.youtube.com/watch?v=R4lbV2zc7Kc[/video]
 
Rhadam said:
Some progress photos:

4/2/2011
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61812"/>

9/17/2011
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61813"/>

3/10/2012
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61814"/>

5/10/2012
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61815"/>

7/5/2012
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61816"/>

The photo from May 10 was a bit before my comp and is arguably the best i've ever looked. I've gained some stomach obviously, but i've added 7-8 solid pounds in 2 months.

A bit about me:
I started lifting about 3 years ago. I weighed 155 or so and had a lot of trouble gaining weight. I don't talk too much about it, but i suffered from severe depression for about 10 years and as such i feel i wrecked my hormones. I started lifting as a way to cure my depression. I never went to therapy, never touched a prescription to "treat" depression as i feel those pills simply mask the problem no cure it. I hit rock bottom in my life and said enough was enough. I used the gym to fill the void and i've been quite motivated for the last 3 years.

When i started lifting i couldn't gain weight at all. My training was crap, diet was even worse crap but when you are used to eating 1 meal a day and snacking on junk food it's tough to instantly turn things around. After about a year i gained some weight but my second year of lifting i fluctuated a lot. I'd get up to 175 or 180 then drop a bit, then 185 then back down to 170. It was only until i decided to train for a competition that i finally got serious about my diet, and that's when the transformation really happened. I've preached diet as a supp rep, but i didn't have much respect for the diet until it became necessary. When you're 10 weeks out and your coach says "I can tell you're not giving 100% on the diet" it's a kick to the head. When you think about getting on stage and looking like an idiot, it's a lot of motivation to do things right.

As far as training goes, i have a coach. SNS rep wakingmalice is my coach, lover, and friend. He's a genius and amazing coach. The workout split he designes specifically for me has sparked an insane amount of growth, and not only do i look better but i'm stronger and more conditioned than ever before. I suffered from both shoulders being bad from dislocations when i was younger, but suddenly my shoulders blew up and are one of the strongest parts of my body. Because i pay Grant Hamel (wakingmalice) for his services i won't go too in depth with my workouts. He spends his time creating the workouts for the clients, i'd hate to give it away for free. If you're impressed by my progress and could use a coach that will transform your body, give him a PM. He should be in this log shortly.

Lastly, my supplementation is pretty simple, but i'll go in to that when i start posting updates. I stick to what works and is both clinically and anecdotally (by me or trusted bros) validated.
Click to expand...

I remember you in 2011. I know you put in work too.
 
NomZ said:
Thanks brah, I'm planning on a meet October 6th if all goes well with my injury recover.

I spent the weekend in the Keys, kayak fishing and hanging out. Slept only 4hrs Friday/Saturday night in order to wake at 6am to go fishing for the day. Very productive trip though, 16 barracuda, 2 snappers, 2 needle fish, 1 three foot hound fish, and 1 three foot bonnet head shark caught between myself and my buddy. Was quite exciting when the hound fish jumped out of the water into my lap. All 6" of teeth is scary...

Working on very little sleep and poor diet this session, going to be hard.

Session 1: No supps this session besides coffee for caffeine, saving them for when I need them session two....

[video=youtube;R4lbV2zc7Kc]http://www.youtube.com/watch?v=R4lbV2zc7Kc[/video]
Click to expand...

I love Florida, I haven't been to the keys but I've been to the everglades on an airboat ride and got to wrestle an alligator. Hopefully you'll recover well and perform well by October. It always suck battling back from injuries. BTW, that gym looks awesome, plenty of room and equipment and not a ton of people. Of course that's from the limited view too.
 
yeah whay Gym is that!?!?! private?!?!
 
kingjameskjf said:
Good luck with both of your competitions fellas! Any solid dates on any of them are still sometime in the future?
Click to expand...

I'm training to be contest ready by May. There is a local show around the third week of May that i may or may not attend, i'm aiming higher. Middle of May is basically what i'm shooting for.
 
mr.cooper69 said:
This looks great so far.

What caused your rhabdo, Nom?
Click to expand...
Overtraining, heat exhaustion, and caloric deficit all couple together. Self treated ftw w/ CK value of 26,000+.
Royd The Noyd said:
Crossfit. He loves it. #trollface
Click to expand...
I keel you. Do you even train? I never seen any of your lifting.
kingjameskjf said:
I love Florida, I haven't been to the keys but I've been to the everglades on an airboat ride and got to wrestle an alligator. Hopefully you'll recover well and perform well by October. It always suck battling back from injuries. BTW, that gym looks awesome, plenty of room and equipment and not a ton of people. Of course that's from the limited view too.
Click to expand...
Thanks man. Indeed it's amazing, the other half is the same you see plus GHR benches and cable machines I never use.
StangBanger said:
yeah whay Gym is that!?!?! private?!?!
Click to expand...

Only available to university athletes, and the good friend (me) of the S&C coach who works there.



Weight is 85kg (187lbs) with a pre-wo meal and coffee in me.

Supps: 9g SNS Citrulline Malate, 5g SNS Leucine, BCAAs

Modified Deadlift
70x10
120x3
160x3
180x1
200x1 (441lbs)
200x8 (441lbs)

Disappoint with form, will repeat performance better.

Snatch Practice + OH SQ

BTN Snatch Press
40x6 (88lbs)
40x5
40x5
40x6

Paused Oly Jump SQ
60x5 (132lbs)
60x5
60x5

GHR
BWx8
BWx6
BWx6
BWx6

Shoulder Prehab Complex 3x
TRX Facepull BWx20, Band Y's x15

DB Curl
30lbsx15
30lbsx15
30lbsx12

Gripper
110x10+5 each hand
150x3
200x1
250xnear partial + 100x10
 
And now time for a COMPLETELY different style of training :)

I think i said earlier, but i'll repeat: i run a 5 day split with 2 days off making it an even 7 days. I have 3 upper body days, and 2 lower body days. Today was day 5 of actual training, which is the last day of my split. The workout is pretty scientific, and percentages and reps and sets vary almost every week. I'll be able to post up most of the lifts as there's probably no way someone could copy this without knowing the reason for what we're doing. I love conjugated splits, you'll see basically what we're doing once i get all 5 days posted. Should be impressive.

Day 5; Back-centric

(weight) x (reps)

Parallel bent over barbell row (overhand)
135 x 5, 145 x 5, 155 x 5, 145 x 5, 135 x 4

Wide Grip Pull ups
3 sets of 6 reps (bodyweight)

Hammer Grip Pull ups
3 sets of 6 reps (bodyweight)

Dumbbell Military Shoulder Press
60 x 7, 65 x 8, 70 x 6, 75 x 6, 80 x 6

Incline Dumbbell Fly
40 x 10, 45 x 10, 45 x 9, 40 x 10

Circuit Training
Chest Press
4 sets of 10
Lateral DB Shoulder Raise
4 sets of 10
Calves
4 sets of 10
Abs
4 sets of 10
Tricep
4 sets of 10
Bicep
4 sets of 10

I decide every workout what i want to do for abs, calves, tricep and bicep. No sense in really tracking weight as i just go hard every week. Not super focused on that weight going up. Simply going to failure every set.


Supplements:
4 caps COP, 3 caps Agmatine, 9g Citrulline Malate, 1 scoop Focus XT
 
Rhadam said:
I'm training to be contest ready by May. There is a local show around the third week of May that i may or may not attend, i'm aiming higher. Middle of May is basically what i'm shooting for.
Click to expand...

That should be enough time to do really well. I competed in Colorado's first even men's physique competition and it reaffirmed my decision to stick to bodybuilding and what I know, lol!

NomZ said:
Thanks man. Indeed it's amazing, the other half is the same you see plus GHR benches and cable machines I never use.


Only available to university athletes, and the good friend (me) of the S&C coach who works there.
...
Click to expand...

Ok so what's a gripper and I was wondering how you modified your DL's? Oh and that's sweet to have access to all that equipment. My university's weight room absolutely sucks.

Rhadam said:
...

I decide every workout what i want to do for abs, calves, tricep and bicep. No sense in really tracking weight as i just go hard every week. Not super focused on that weight going up. Simply going to failure every set.
Click to expand...

Nice, that's what I do too. I never go into a workout with every set and exercise previously picked out, I know what body part I want to hit and then start doing various exercises to fatigue.
 
Royd The Noyd said:
Nomz I actually ran a sns sponsored log with random Pictures and videos.... Its 6 years old now lol.
Click to expand...
Most of the pics were broken, but I skimmed.
kingjameskjf said:
Ok so what's a gripper and I was wondering how you modified your DL's? Oh and that's sweet to have access to all that equipment. My university's weight room absolutely sucks.



Nice, that's what I do too. I never go into a workout with every set and exercise previously picked out, I know what body part I want to hit and then start doing various exercises to fatigue.
Click to expand...
Modified is the stance, a mix between sumo and conventional. If you google Captain's of Crush gripper, you will see. Mine are just off brand grippers for training crush grip strength.

Funny, I pretty much have all sets planned going into a session, oh the difference from BB.
 
NomZ, i'm new to lifting legs, and i'm hitting them hard 2x a week as you know. I'm moving past 315 for deads, 325 is prlly current max. Starting to get pain in my knees when i DL though... could that be because my weight is too far foreward?
 
Rhadam said:
NomZ, i'm new to lifting legs, and i'm hitting them hard 2x a week as you know. I'm moving past 315 for deads, 325 is prlly current max. Starting to get pain in my knees when i DL though... could that be because my weight is too far foreward?
Click to expand...
I need to see videos and know type and location of pain. Could be simply that your knees are not warmed up like when you squat due to the limited knee flexion.

New and jumping into 2x could be just too much as well, details pls.
 
Supps: 9g SNS Citrulline Malate, 5g SNS Leucine, BCAAs

BTN Push Press
20x15
40x5
40x3
60x3
70x1
90x1
100x0 (220lbs)
add belt
100x1 (220lbs)
105x0 (231lbs)
105x0
105x0


I've done 235lbs before, so really wanted 105kg. Erectors/quads/glutes were completely shot going into today's session, next time.


Paused Oly SQ
70x5
70x5
90x3
110x3 (243lbs)
110x3


Hyper
BWx20
BWx20
BWx20


Seated Hammer Strength Row
180lbsx3x8


Hanging Leg Raise
BWx3x8


Pretty beat up this session, less than usual.
 
The knee pain is likely because of a lack of hip flexibility and hip drive. you're probably displacing the weight forward and causing extra strain down the It. Keep the chest up
 
Workout for 7/12/12: Lower Body

Front Squat
4 x 95, 4 x 105, 4 x 115, 4 x 125, 4 x 135, 4 x 145 PR

Traditional Deadlift
8 x 225, 2 x 275, 2 x 295, 2 x 315, 2 x 325 PR, 2 x 335 PR

Couple other secondary leg lifts plus circuit work. Pretty great workout actually, both squats and deadlifts felt great, really concentrated on my form for both and i had almost no knee pain today.

Supplements used: 4 caps COP, 1g ALCAR, 1 scoop Focus XT, 9g Citrulline Malate
 
NomZ said:
Most of the pics were broken, but I skimmed.

Modified is the stance, a mix between sumo and conventional. If you google Captain's of Crush gripper, you will see. Mine are just off brand grippers for training crush grip strength.

Funny, I pretty much have all sets planned going into a session, oh the difference from BB.
Click to expand...

ok cool, I'll check it out.
 
Woke up feeling just wrecked today, as is the case after most leg workouts. Gets to be a little rough as i'll do most of my workouts before i go to work (bartender) so i'm going hard for 2 hours at the gym, then almost straight to work running around for 5-6 hours. Back is feeling pretty stiff, but not really sore. Would like to get an afternoon workout in and then get some bronzing done by the pool :p

Thinking maybe i need to keep a better eye on my diet and bump the protein intake up. Haven't been counting calories, just roughly hitting a mark. Weight has been consistant so i know i've been a good judge on total cals, but i think protein has been lacking judging by my lagging recovery.
 
Workout for 7/13/12: Upper body (upper chest emphasis)

Incline DB Press
2 x 90, 2 x 95, 2 x 100, 2 x 110 PR, 2 x 110, 2 x 100

Incline DB Fly
6 x 55, 6 x 60, 6 x 65, 5 x 70 PR, 6 x 65

Followed up with some back work and shoulder work. Then circuit work. Felt good once i got to the gym even though my body was still recovering from a sick leg workout the night before. Happy with a couple new PRs, felt good to get 110 on incline chest.

On my way to the San Jose Fit Expo tonight, will be training with NomZ hopefully tomorrow and maybe Sunday.

Supplements used: 750mg Agmatine, 4 caps COP, 3 caps MCC, 1g ALCAR, 1 Scoop Focus XT, 9g Citrulline Malate.
 
Not a ton to report. I'm in San Francisco currently, probably won't be able to lift today, can just use it as one of my 2 off days weekly. I lifted with my bro NomZ yesterday and it was a great learning experience. I've never had anyone help me do certain exercises correctly, and i've never cared enough to look up any of it. Apparently i'm just a huge BRO doing BROlifts.

Anyways, did some upper body stuff, corrected some of my lifts, overall was a great session at the gym. I really appreciate his help, and hopefully now that i'm doing some of this correctly i'll be that much more juicy.
 
Did a bit of drinking this weekend, gotta say ALCAR really comes in handy. 1.5g pre alcohol then another gram when i get up. Really seems to lessen the headache.
 
Rhadam said:
Not a ton to report. I'm in San Francisco currently, probably won't be able to lift today, can just use it as one of my 2 off days weekly. I lifted with my bro NomZ yesterday and it was a great learning experience. I've never had anyone help me do certain exercises correctly, and i've never cared enough to look up any of it. Apparently i'm just a huge BRO doing BROlifts.

Anyways, did some upper body stuff, corrected some of my lifts, overall was a great session at the gym. I really appreciate his help, and hopefully now that i'm doing some of this correctly i'll be that much more juicy.
Click to expand...

Glad to be of help, you can always post vids and I can critique from there as well.

I've been training these past few days, but been busy with the Expo w/Rhadam and moving into an apt.


No supplements for today's training;

Back to LBs.

BTN Push Press
25x20
95x10
95x5
135x5
135x5
135x5
155x5
175x3

Neutral DB Press
40x15
40x15
40x14

Seated Cable Row
150x3x15

DB Curls

Leg Curl
40x30
90x5x8

Leg Ext
140x5x10

PP were light bc need to get SI reset and general adjustment, seeing chiro tomorrow. They felt really light though, wanted to go heavy.
 
Workout for 7/17/12: lower body emphasis

Deadlift
2 x 275, 2 x 295, 2 x 315, 2 x 325, 2 x 335, 2 x 345, 2 x 355 PR, 1 x 365 PR

Front Squat
3 x 95, 3 x 115, 3 x 125, 3 x 135, 3 x 145, 3 x 155 PR

Added a few other leg stuff, knees were feeling it bad. Killer circuit work, 7 exercises for 3 rounds till i had to go outside because i was feeling so sick.

Current weight: 201.8. Body composition isn't great, just keeping the weight on and getting stronger. I'm not super worried about definition as that's a bodyfat issue, and i've got plenty of bodyfat haha. This split keeps getting better and better.
 
Rhadam said:
Workout for 7/17/12: lower body emphasis

Deadlift
2 x 275, 2 x 295, 2 x 315, 2 x 325, 2 x 335, 2 x 345, 2 x 355 PR, 1 x 365 PR

Front Squat
3 x 95, 3 x 115, 3 x 125, 3 x 135, 3 x 145, 3 x 155 PR

QUOTE]


Curious on the rep range. Why only 2/3 reps?
Click to expand...
 
Reps change every week almost, it's a progressive split. I can't talk a lot about my split as i said it's made specifically for me by my coach. Next week i think i'll be doing 6-8 reps on DLs and front squats.
 
Oh ok cool.... was just curious!
 
Nice log, a little late but sub'd.
 
Sub'd. Very cool log guys.

Why the 9g of CM? Personally preference? I though 6 was the effective dose.
 
Royd The Noyd said:
8 grams has previously been shown to increase 1rm bench strength.
Click to expand...

Hmmm, interesting. Never tried that high of a dose. May have to try that. Thanks bro.
 
Royd The Noyd said:
Actually my bad, it increased reps like 50 percent. It's been a while since I've read it.
Click to expand...

This, and some anaerobic/recovery benefits. Mr. Cooper was the one who started me on 8+g.

Had chiro adjustment yesterday, along with ART done on QL/erectors and psoas release. Psoas release is so uncomfortable.

No supps today again till I get back into the grind.

Seated OHP
45x10
95x5
95x10
135x8
135x6
135x5

Pullup
BWx10
+45x5
+70x5
+70x5
BWx10

Leg Press
3ppsx30
4ppsx12
5ppsx8
6ppsx8
6ppsx6

Seated Tri Ext...DB Curl no rest
45x30...30x15
45x20...30x10
45x20...28x12

Hyper...Leg Curl
 
Strong pull ups!
 
Ya 8g for dat benefit, i use 9g just to be certain it's getting in to the system. Plus the SNS CM scoop is 3g so it makes it easy :D

Workout for 7/18/12: Upper Body (back-centric)

Bent Over Row (typically 90 degrees, but back was hurting from DLs the day before) 120 degree?
3 x 135, 3 x 155, 3 x 185, 3 x 195, 3 x 205, 3 x 215, 3 x 225

Pull-ups (wide grip and hammer grip)
3 sets each of 8 reps bodyweight

Seated shoulder press
8 x 65, 8 x 70, 8 x 75, 8 x 70

Did 2 circuits as i was laboring hard, one with random upper body stuff, then the usual circuit with core and calfs and more upper body. Body is really starting to take a beating, i'm about to add cissus.

Supplements used: 4 caps COP, 750mg Agmatine, 1g ALCAR, 9g CM, 1 scoop Focus XT
 
75 on the shoulder press, good work man!
 
Not much to report from last night's leg workout. Was intense, no PRs really. Deadlifts were down about 10lbs, front squats were about the same, just increased reps. Leg Press is coming along decent i guess. It's hard for me to get much progression in weights on leg press when i'm killing myself every leg session with Deadlifts and Squats before leg press. Starting to see some quad definition finally, it's awesome.

Sitting at 203 right now, feeling good. Stomach isn't growing so i'm ok, that's when i know i'm putting on too much fat.


LiftT said:
75 on the shoulder press, good work man!
Click to expand...

Thanks! Feels good to have some decent shoulder lifts finally.
 
Workout for 7/20/12: Upper body (chest emphasis)

Incline BB Bench
6 x 185, 4 x 195, 4 x 205, 4 x 215, 4 x 225, 3 x 235, 3 x 225

Incline DB Fly
6 x 60, 6 x 65, 6 x 65, 6 x 60

Bodyweight pull-ups as usual, finally being able to increase reps. It's slow, but increasing. Don't usually do barbell for flat or incline bench, but all the damn freeweights were being used so whatever. Circuit work went well. Plenty of energy, felt really good.

Supplements used: 4 caps COP, 3 caps MCC, 500mg Agmatine, 9g CM, 1 scoop Focus XT
 
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