Bustin Barriers with Speed X3

What's up errbody??? Completely killed it today!! Trained Chest today going a little lighter and focusing once again on the negative portion of my lifts. Felt great, Speed X3 once again provided the fuel I needed to carry me to the end!!

Flat BB Bench
135x10
225x10
275x6
295x5
225x10
185x19

Hammer Incline Bench
90x15
180x10x3

Decline BB Bench
135x12 8 second negs
185x10 6 second negs
225x6 5 second negs

Pec Decks
110x10
130x10x3

Cable Cross Curls lowest for 10 to middle for 10 to highest for 10=1 set
30x30x3
 
I've decided after today I'm taking a few weeks off from training bis. My left arm from wrist to elbow are pretty jacked right now. Was able to get a decent night in but paying for it now.

Standing db curls
30x20
45x20
60x12
60x11x2
Couldn't get 12 on the last 2 sets with left arm.

Incline db curls
45x12x3

Spider curls Ez bar
75x6x3

Cable cross curls
20x12x4

Vbar pushdowns
80x10x3

Rope Pushdowns drop sets
45x10 drop 20x20 3 sets

Single arm reverse
25x10x6

Overall the amount of weight was down on about everything. Should've gone lighter on standing curls.
 
So I decided to go ahead and train back today. I went with significantly less weight so I didn't do further damage.

Rack Pull Shrugs
135x10
225x8x4

Face Pulls starting at the bottom then up after each set to the top, then back down
35x10x10

Lat Pull Downs
130x12x4

Seated Rows
130x12x4

I'm a little sore once again but I think I kept it at an appropriate weight.
 
Was able to get to the gym early today. Leg/shoulders day today but decided to skip shoulders due to my arm. Figured the range of motion would put too much stress on it. Figured at 6:30 in the morning it would be packed but there were only 3 other guys lifting, so was able to get everything done in an hour.
Weight was 179 fasted pre training

5 min warm up on bike

Squats
135x15
225x12
365x8
395x6
405x3
225x10

Leg Extensions
90x12
180x10
190x9x2

Hammer Leg Press
180x15
360x10
450x8x2

Farmers Walk 1 minute on 30 second rest x5
90lb dbs

Stair Climber
Level 14 fat burner mode for 5 minutes
 
Marms said:
I love the expectation of a full gym and you get there and its dead. LOVE IT !
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Right??? I pulled up and the parking lot was packed so I thought for sure the weight room would be. Don't know where everyone was lol
 
In late!!nBut in for the win!
 
Did a lil cardio this morning.
20 mins on the bike
10 minutes on stair climber
Heavy bag work with 5 lb dbs

Felt great, my left arm feels so much better today!!! It's amazing how well rolling a tennis ball on sore muscles works!!
 
Kbizzle said:
Yeah man, good logging so far.

Lifting straps huh? Do those make a big difference. I have never used any.
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Thanks bro! Ya I've heard they do,but have never used them before, I cant use chalk at my gym so really hoping so.
 
If you can't use chalk they really are a must - like having a high horsepower car with lousy tires, the power is wasted if you can't lay it down. Why drag slicks were invented haha. I don't use them; I am a chalk diehard and if my gym (which has a no chalk policy actually) ever tells me I have to stop or be kicked out I will pack up and change gyms.

It's about personal freedom, 'Merica.
 
Hyde said:
If you can't use chalk they really are a must - like having a high horsepower car with lousy tires, the power is wasted if you can't lay it down. Why drag slicks were invented haha. I don't use them; I am a chalk diehard and if my gym (which has a no chalk policy actually) ever tells me I have to stop or be kicked out I will pack up and change gyms.

It's about personal freedom, 'Merica.
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Ya I'm thinking they will help significantly. Nothing more frustrating to me than having to continuously regrip on rack pulls and deads. I could be doing much more weight than I am now. I'm so pumped to use them that I bumped back day up to tomorrow!!
 
Your squat weight is just like mine (w/ better muscular endurance) and since those muscles have a lot of carryover if you squat to parallel I bet your dead has a lot more potential man. Gonna get that Speed x3 surge and haul some iron!
 
I love these straps!!! With the combo of Speed X3 it made my training today much better than without them. Even hit a pr on rack pulls!!

Rack Pulls
135x10
225x10
365x8
425x3
455x1 PR!

Rack Pull Shrugs
Changed these up a little. Rack Pull then 5 shrugs back down Rack Pull 5 shrugs etc.
185x8 pulls+40 shrugs x 5 sets
The straps really helped me "pull" this one off!!

Bent Over Db Rows
Left for 10 then right for 10 back to left 10 then right for 10=1 set. I did 3 sets of these with 80 lb db.

Lat Pulls
150x10x4

Alternate Hand Seated Rows
Pull back with left then slowly back to start while pulling back with right so on and so forth. 10 reps per side x 3 sets@70 pounds per side.

Finished with cardio
20 minutes on the bike

5 one minute rounds on heavy bag with 8 lb dbs
 
Really proud of you and happy for you big guy; knew they'd help you unleash the beast.

I always recommend chalk, but if you can't use it you should definitely have a pair of straps.
 
Hyde said:
Really proud of you and happy for you big guy; knew they'd help you unleash the beast.

I always recommend chalk, but if you can't use it you should definitely have a pair of straps.
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Thanks man, I really appreciate it! It felt great to not have to worry about dropping the bar. Was able to completely focus on the lift itself.
 
Did some grappling training tonight along with working on footwork, speed and heavy bags. Took 1/2 serving before and was really able to push it!
 
Did some fasted chest training today, although I like the fact that it uses fat as energy I really find that my training isn't as good as days when I eat beforehand.

Incline BB Bench
135x10
185x10
225x8 wanted 10 but didn't have a spotter and didn't push as hard as I could've.

Flat BB Bench
Went for lower weight higher reps on this one.
135x15
185x15
205x12
225x11
245x10

Decline BB Bench
Slow negatives
135x15
185x12
225x10
255x7

Cable Crossovers
Lowest for 10+middle for 10+highest for 10=1 set.
30x30x3

Kickboxing tonight at 6. I'm pumped to work on this!!!!
 
Did a little kickboxing training last night and ended up blocking a decent kick with my left arm. Hurt like an SOB afterwards, and was a little concerned I may be hating it today but did some more rolling and it actually isn't too bad today. Day off from weight training today but I will get some cardio in before work.
 
niners4reggie said:
Did a little kickboxing training last night and ended up blocking a decent kick with my left arm. Hurt like an SOB afterwards, and was a little concerned I may be hating it today but did some more rolling and it actually isn't too bad today. Day off from weight training today but I will get some cardio in before work.
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Hope that arm is ok.
 
Got up this morning before work and ran on the treadmill 5 minutes on level 5, then 5 mins on 6 etc, upping 1 level after 5 minutes each time for 25 minutes. Dayummm, this is a killer!!!
 
Oh buddy, lmk if you guys wanna send a few samples out for an honest AM review! Pump X3 would be fun for sure
 
Back day today. Had a great pump going. Threw pull ups into my routine to try to get a wider look.

Rack pull shrugs
135x10 5 shrugs per pull
225x8x5 with 5 shrugs per pull

Bent over db rows
80x10 per side
90x10x2 per side

Face pulls up and down the "ladder"
42.5x10x10

Wide grip front lat pulls
140x12x4

Pull ups 25 second rests between
10
9
8
7
6
5x2

Finished up with 30 mins on the bike and shadow boxing in the sauna.
 
Marms said:
It think projected is about 1 week :)
Looks like we gave some away on FB. Which means we are on track. Im sure NP will do something and as soon as we get samples we will send some out.
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(pumps fist in the air)!!!
 
Was scheduled to train chest and tris today, but my upper back is a little sore so decided to bump leg day up. Also got 25 minutes of cardio in.

Hack Squats (10x10)
90X10
360x10x4
180x10x4
90x10

Hammer Leg Extensions (10x10)
90x10x2
180x10x4
90x10x4

Hammer Iso Hamstring Curls (10x10)
35x10
50x10x4
35x10x5

Treadmill level 8 for 15 minutes
Stair Climber level 14 for 5 minutes
Heavy bag working on combos and kicks for 5 minutes

My legs are seriously toast at this point!!
 
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