Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

804 Time to blow up USP/PES

804 said:
;) June 10 my friend. Only a before and after pic(s) from the whole 8 weeks. I should have taken more than one "before" pic on April 10... Oh well. It will be like a before and 3-4 after pix! Its already a night-and-day difference from April 10... I just want to get the vascularity up!
Click to expand...

Guess I'll wait patiently... :)
 
804 said:
;) June 10 my friend. Only a before and after pic(s) from the whole 8 weeks. I should have taken more than one "before" pic on April 10... Oh well. It will be like a before and 3-4 after pix! Its already a night-and-day difference from April 10... I just want to get the vascularity up!
Click to expand...

Sweet! I can't wait to see the changes!
 
Took Saturday off and had a controlled (recompadrol) re-feed at dinner time. Bread never tasted so good.

Friday's workout:

Chest/ Tri/ Shoulders:

Inclined Barbell press:
135x15
135x15
135x15
135x15

Seated overhead pulldown flyes:
25x12
25x12
30x10
35x9 PR (first attempt)

Seated low cable flyes:
25x12
25x12
30x10
30x9

Seated overhead cable shoulder flyes:
20x12
20x12
25x10
30x10

Seated overhead DB triceps extensions:
85x15
90x12
95x12
100x10

lateral db raises:
25x10
25x10
25x10

Cable rope triceps extensions: (15 sec break btw sets)
42.5x20
42.5x18
42.5x15
42.5x10

Gonna try to get a workout in at some point today - need to get back on my HIIT - I've slacked the past few days...
 
Man you missed a good one today!
 
Today:

Light back/ Rear delts/ Biceps/ HIIT

Cable close grip rows:
160x15
160x15
180x13
200x12

Cable straight bar wide grip high rows:
100x20
120x15
120x15
140x14
160x12

Standing cable face pulls:
35x15
35x15
42.5x13
42.5x12
50x11

Reverse peck deck:
100x15
100x15
100x15
100x15
100x15

Ez bar curls pyramid
45x20
65x20
75x15
85x12
95x9
85x10
75x13
65x18
45x32

HIIT bike - 20min (1:1 intervals)

Cant wait for an intense week of workouts. Nat'l chest day tomorrow!!
 
Little weight flux.. was down to 200.. now at 203... no worries - no aesthetic changes. Just cracked into my RL alphamine, Its way better than FP imo! Only 1 more day's worth of ABE left... Think I might start AX MFX black on Friday.. We'll see!

Today's workout:

Chest/ Tri

Incline DB bench (45 deg)
75x15
75x15
80x12
85x11
90x8

Peck Deck machine:
205x15
205x15
220x13
235x10
235x9

Seated behind head triceps DB extensions: (0 losses here - surprised, I haven't done them @100's in a while and I got 10 on all 4 sets)
100x10
100x10
100x10
100x10

Seated cable pullover flyes:
25x15
25x15
30x12
35x10
35x10

Seated cable low flyes:
25x15
25x15
30x12
35x9

Cable ez bar tricep pulldowns:
72.5x15
72.5x15
80x12
80x12
 
Nice numbers bro. RL alphamine is some amazing tasting stuff no doubt! That last dose of ABE is always depressing!
 
804 said:
Pretty much always hungry... I munch on almonds between meals to slow it up, though!
Click to expand...

ABE gives me insane hunger! Just eat and eat and eat and keep leaning out. Love the stuff!
 
So today I felt totally deflated... not weak.. but deflated... just hated looking at myself in the mirror at the gym. just looked small... Maybe its from the lack of carbs, and dairy?

Shoulders/ Traps:

Seated Military DB presses:
60x20
65x15
70x12
80x8
85x6

Superset 1: Cable front delt raises/ Side dumbell raises

Cable front:
15x12
15x12
15x12

DB side: (very slow reps 1 sec pause at top)
20x12
20x12
20x12

Barbell Shrugs:
225x15
315x8
315x8
315x8

Dumbbell Shrugs:
100x15
100x15
100x15

Cable face pulls (slow and controlled):
35x15
42.5x12
42.5x12
42.5x12

Superset 2: reverse peck deck machine/ Lateral side raise machine:

Rev PD:
100x15
100x15
100x15
100x15

Side machine:
110x12
110x12
110x12
110x12


Did some planks when I got home. Need to get back on my HIIT tomorrow. Starting AX MFX black tomorrow as well.
 
Started Althetix mass fx black today. New pre/intra combo: Pre- 1 scoop enhanced + 1 scoop alphamine Intra- 1.5 scoops MBCAA + 1 scoop hemavol. Today was the complete opposite of yesterday.. Felt like a beast in the gym. Haven't had a workout like this in a very long time.

Broad backs and Big Biceps:

Smith machine bent over rows (1st time in ages):
135x15
185x10
185x10
205x8

Cable high rows (upper back):
100x12
100x12
120x10
140x10 - 15 sec break 8 more (PR)

Superset 1: Meadows barbell row (end of bar with anchor)/ Lat pulldowns

Meadows:
45x15
90x8
115x6
125x5 (PR)

Lat pulldown:
120x12
120x12
140x12
160x10

Superset 2: Lying DB pullovers/ Close vertical grip cable rows:

Pullovers:
80x15
90x12
100x10
100x10

Cable row:
180x12
200x10
220x8
240x6

NEW W/O: Inclined seat with ez bar - incline rows (keep your back from swaying/ cheating):
125x10
125x10
125x10

Seated hammer curls (alternating):
40x12ea
40x10ea
45x9ea
50x6ea

Seated high cable curls (simultaneous):
20x15
25x12
25x12
30x11

Pyramid ez bar curls (standing):
45x20 - 65x15 - 75x10 - 85x8 - 75x8 - 65x12 - 45x22

Twist concentration curls
20x12
20x12
20x12
20x12

EZ machine biceps burnout..
 
wasme said:
The volume you put in blows my mind .... nice PR's too
Click to expand...
Thanks buddy! At 24, I feel like if I leave after 1 hour ~5 exercises.. I would never be tired.. and wouldn't gain much. I just go until it gets too late/ I feel like collapsing. I'm definitely getting great results, though.
 
804 said:
Thanks buddy! At 24, I feel like if I leave after 1 hour ~5 exercises.. I would never be tired.. and wouldn't gain much. I just go until it gets too late/ I feel like collapsing. I'm definitely getting great results, though.
Click to expand...

Are you ever! Your killing it bro!
 
Thanks guys, all the support is greatly appreciated! It means a lot. June 10 can't come soon enough.
 
Very impressive work getting multiple PR's 804! That's quite an accomplishment, especially this far into a cut.

Looking forward to June 10th!
 
breezy11 said:
Very impressive work getting multiple PR's 804! That's quite an accomplishment, especially this far into a cut.

Looking forward to June 10th!
Click to expand...

Definitely agree! It speaks wonders as to how perfectly 804 has killed this run. If I lost that kind of weight I would be getting RW (record worse) on every lift! Very nice job man.
 
breezy11 said:
Very impressive work getting multiple PR's 804! That's quite an accomplishment, especially this far into a cut.

Looking forward to June 10th!
Click to expand...

Thanks Breezy! I can't wait man!

LiveToLift said:
Definitely agree! It speaks wonders as to how perfectly 804 has killed this run. If I lost that kind of weight I would be getting RW (record worse) on every lift! Very nice job man.
Click to expand...

Thanks bro! It really helps having good lifting partners that push you hard!
 
Felt good once again today (day 2 of mass fx black) did the same PES/USP/IFORCE combo pre/intra from yesterday. Loving it. Finally back on my HIIT today. Weight is finally starting to plateau around 198. I'm aiming for 1.5% more BF loss by June 10- should be do-able. Doing Deads and goodmornings today, I feel like I could see every muscle fiber in my whole upper body. Keep on rollin!

Legs/ Lower back/ @SS/ and HIIT

Front Squats: (30 sec breaks between sets - BRUTAL)
135x12
135x12
135x12
135x12
135x12

Deadlifts (standard):
225x12
275x8
315x6
335x3
365x2

Hip abductor machine:
195x15
205x12
220x10

Leg press:
478x15
568x13
658x11
748x8

Hamstring curl machine:
130x15
130x15
145x12

HIIT - BIKE (1:1 interval - sprint high resistance/ spin out no resistance) 20 min

Goodmornings (first time ever tried - bar to ground/ knees locked)
135x15
135x15
135x15
185x12
185x12
 
Nice numbers. The dead lifts are strong as all hell! I'm going to be trying front squats soon, I've always been a bit nervous on doing them. I have back issues and it's hard enough to go heavy on squats without aggravating it.
 
LiveToLift said:
Nice numbers. The dead lifts are strong as all hell! I'm going to be trying front squats soon, I've always been a bit nervous on doing them. I have back issues and it's hard enough to go heavy on squats without aggravating it.
Click to expand...

I'm still really light on them compared to my back squats. I just started them a couple months back. Difficult to get used to, but its a great variation to add to your arsenal of workouts. Thanks man. Just a year ago, I had never deadlifted in my life... I'll take it- especially at 6'3''. That long ROM sucks.
 
Mane cant wait to shut down Shady Grove
 
Man we only lift to show up others, until we hit a competition!
 
Got my new shipment when I was walking out the door today. tried that new PWO by iforce called conquer. Pretty good stuff... Also got some of the new trunutrition ISO-ology protein - choc PB cup, this stuff was awesome.

Today's workout (at the other gym in the area I go to sometimes)

Inclined DB press:
75x12
75x12
75x12
75x12

Cable low flyes: (different machine than I usually use - has an adjustable back support too)
30x15
50x8
50x8
50x8

Seated pulldown cable flyes:
25x15
30x10
30x10
30x10

Hammer strength Decline machine:
100x15
140x10
140x10
140x10

Hammer strength incline machine:
100x20
140x15
160x10
160x10

Flat iso dumbbell press - one arm at a time:
70x10ea
70x10ea

Face pulls:
25x20
30x18
35x15
42.5x12

Some slight core work.
 
Man I wish my gym had that decline hammer machine! Nice workout brosef.
 
This weekend went well. I actually didn't have a cheat meal/ re-feed.. So I may do that for lunch/ dinner today. Took Saturday off for rest. Had a great workout yesterday. Attempted some new things I've never tried. Weight still plateaued around 198 (-20.5 lbs overall), But I have also done HIIT only once in the past week.

Powerlifts/ Biceps:

30 Min warm-up: basketball

Clean and overhead press (First time EVER doing these - need to do them. My form was probably awful, but I want to progress with these)
95x12
95x12
115x8
115x8

Front squats: (working on hinging hips back farther - slow and controlled)
95x20
95x20
95x15
95x15

Goodmornings (knees locked - bar to ground)
135x25
135x20
185x20
185x15
135x20

Bosu ball balance squats: 3x20

Seated high cable curls:
20x20
25x15
25x15
30x12
30x11

Seated concentration "twist-out" curls:
25x12ea
25x12ea
25x12ea
25x12ea

Standing cross body hammer curls Heavy weight (Forced reps - form not the best)(going CT Fletcher style with these)
60x10ea
65x8ea
70x5ea
 
Solid work as always 804! Enjoy your cheat/refeed. I can't wait to have one tomorrow as well.
 
breezy11 said:
Solid work as always 804! Enjoy your cheat/refeed. I can't wait to have one tomorrow as well.
Click to expand...

Thanks bro! It was postponed until tomorrow as well. To many good foods were at my disposal today, that I was actually allowed to have!
 
Chest/ light tri's

Incline DB press(45 deg):
70x15
90x8
90x8
90x8

Seated Cable pulldown flyes:
25x20
30x12
35x11
35x10
35x11 (forced)

Seated cable low flyes:
25x15
30x10
30x10
30x9
30x5

Peck Deck machine:
190x15
190x15
205x12
220x11

Bosu ball pushups (with 45 plate on bace - remove plate at failure, and burnout with bosu pushups)
45- 10 drop 9
45- 8 drop 7
45- 6 drop 10

One arm isolated press (flat)
70x12ea
80x8ea
80x7ea

Seated overhead DB triceps extensions:
90x12
90x12
100x10
100x10
100x10

Incline DB press burnout: 50 x 23 fail
 
Today was an excellent workout. I really like the AX mass FX black so far as well. Hit CRAZE for the first time in a while today - definitely loving it.

Shoulders/ Traps (HIIT style - supersets/short breaks) HIGH VOLUME

Military DB press:
70s x 15
75x12
80x8
85x8 PR


Superset 1: Frontal cable raise/ Side dumbbell raise

Front cable:
15x12
15x12
15x12

Side DB raise:
25x12
25x12
25x10

Superset 2: Upright cable rows/ Seated incline front delt raise (ez bar - underhand grip, excellent variation)

Upright rows:
50x15
65x13
72.5x10
80x9
87.5x8

Incline front raises:
45x12
45x12
45x12
45x12

Superset 3: Barbell shrugs/ Hanging side db raises (hanging at 60 deg angle from post)

Barbell shrugs:
275x12
315x10
365x8

Side hanging raises
20x12ea
20x12ea
25x10ea
Superset 4: Seated overhead cable flyes/ DB shrugs

overhead flye:
20x12
25x8
25x9

DB shrugs:
100x15
100x15
100x15 drop 90x10 drop 80x12 drop 60x20

Superset 5: Side raise machine/ Reverse peck deck

Side raise machine:
110x12
110x12
110x12

Rev peckdeck:
115x15
115x15
125x12
 
I'm actually starting to see signs of veins in my forearms and shoulders slightly. maybe another 1-1.5% BF by June 10 hopefully. Still liking the effects of AX mass FX black. Been feeling really hard/dry - and I'm sleeping incredibly well too. Only issue is a couple zits on my chest and shoulders (very minimal) but I always have a small breakout when I start a new product generally until my body becomes accustomed to it.

Back/ Biceps:

Meadow's barbell rows (anchored):

90x12
90x12
115x8
115x8
125x6

High cable rows (with ez bar - focus on rhomboids):

120x12
140x10
140x10
160x9

Standard close grip cable row (vertical grip):

180x12
200x10
220x8
240x7 (forced last rep - almost got the PR)

Lat pulldowns (slow with 3 sec pause at bottom) Very wide:

140x13
140x12
160x10
160x10

Dumbbell pullovers (laying):

80x12
90x12
100x10
100x10

High cable curls (seated):

25x12
25x13
30x11
30x10 (held last three reps at max contraction for 3 sec)

Cable curls (ex bar attachment):

57.5x12
65x10
65x10

Cross body hammer curls:

60x6
60x6
60x6
 
So this week has been kinda rough at work, climbed tons and tons of stairs. probably over 1000 just today. Lots of projects going on in the mechanical shafts I'm running. So my leg workout was very short today.

Legs/ Lower back

Goodmornings (bar to ground):
135x20
135x20
185x15
205x12
225x10

Front Squats
135x12
135x12
135x12
135x12

Leg press:
478x15
568x12
658x10
748x10
838x7

Deadlifts:
275x6
315x4
315x4

Foam rolling at home.

my legs feel like jello, even though my workout was half of my typical volume
 
Nice work man. Still killing things in here I see. :D
 
I've been checking in just not commenting. Sure the results will be so nice I'll be forced to comment. ;)
 
You must log in or register to reply here.
Back
Top