804 Time to blow up USP/PES

804 said:
Yeah, when I look at the "before" pic I laugh at the fact that I considered myself lean! Thanks Bro! Sorry about the B's... Its going to be a great series, though!
Click to expand...

Thanks dude. Was a great game... and you are right should be a great series.
 
Before/ After:

Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

Before: April 10, 2013 - @219.5 lbs

Invalid Link Removed

After: June 11, 2013 - @196.0 lbs

Invalid Link Removed

I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

Thanks to all that have been supportive!
 
804 said:
Before/ After:

Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

Before: April 10, 2013 - @219.5 lbs

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82687"/>

After: June 11, 2013 - @196.0 lbs

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82688"/>

I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

Thanks to all that have been supportive!
Click to expand...

Wow. Let me be the first to say you did a hell of a job. Great work an great log.

Thank you for your detail and dedication, really helps the AM community.
 
HNGGG those are some epic results man. Congrats, but really you don't need it because I bet you absolutely love it regardless of what we say. ;)
 
804 said:
Before/ After:

Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

Before: April 10, 2013 - @219.5 lbs

Invalid Link Removed

After: June 11, 2013 - @196.0 lbs

Invalid Link Removed

I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

Thanks to all that have been supportive!
Click to expand...

Man thanks for the SO and I must say lifting at a YMCA "SUCKS" to say the least as most come and go and never change their lifestyle for the best, Im glad you took the steps necessary and planned your goals accordingly. Our motivation starts in our HEARTS our RESULTS come from our dedication to that motivation. Keep up the awesome work and dont expect to hear this sappy talk much more lol
 
804 said:
Before/ After:

Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.

Before: April 10, 2013 - @219.5 lbs

Invalid Link Removed

After: June 11, 2013 - @196.0 lbs

Invalid Link Removed

I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.

Thanks to all that have been supportive!
Click to expand...
My lord!!!! You killed it is an understatement! I've loved following along brother. Great log man! I'm not even positive that is the same damn person in the before and after. haha! Once again nice job!
 
Outstanding job 804! You put in serious work throughout this log and the results definitely show it. The physique changes are incredible man. Congrats!
 
Distilled Water said:
Wow. Let me be the first to say you did a hell of a job. Great work an great log.

Thank you for your detail and dedication, really helps the AM community.
Click to expand...

Definitely man! I strive to help anyone achieve their goals, no matter how big or small!

wasme said:
Man you have something to be proud of there 804 - awesome work!
Click to expand...

Thanks Wasme!

bolt10 said:
HNGGG those are some epic results man. Congrats, but really you don't need it because I bet you absolutely love it regardless of what we say. ;)
Click to expand...

Thanks Bolt!

TheMovement said:
Man thanks for the SO and I must say lifting at a YMCA "SUCKS" to say the least as most come and go and never change their lifestyle for the best, Im glad you took the steps necessary and planned your goals accordingly. Our motivation starts in our HEARTS our RESULTS come from our dedication to that motivation. Keep up the awesome work and dont expect to hear this sappy talk much more lol
Click to expand...

Yes our gym does kinda suck. We really should start going to the downtown gym on the regular! We will continue to kick ass, starting tomorrow!

joh408 said:
Damn dude you killed it! Great results!
Click to expand...

Thanks Bro!

LiveToLift said:
My lord!!!! You killed it is an understatement! I've loved following along brother. Great log man! I'm not even positive that is the same damn person in the before and after. haha! Once again nice job!
Click to expand...

Yeah its definitely a big change LTL! Thanks for following along for the ride, Its not over yet!
 
breezy11 said:
Outstanding job 804! You put in serious work throughout this log and the results definitely show it. The physique changes are incredible man. Congrats!
Click to expand...

Thanks a lot breezy! Your thread and the posts you've made have been a big contributor to my knowledge and success!
 
Starting Tomorrow damn it mane wheres the break lol, well if your a monster now I wonder will you catch up on your clean bulk run
 
Little late on this one: 06-13-2013 (thurs)

Legs/ Lower back

Jefferson squats:
135x5ea
135x5ea

Front Squats:
135x12
135x12
185x10
225x6 - PR

Goodmornings: (first time with big weight)(stiff legged to floor)
225x6
275x5
315x3
335x3

SUPERSET:

Hip adductor:
205x15
205x15
220x15

Hip Abductor:
160x30
180x20
190x20

SUPERSET:

Leg press:
478x15
568x12
658x11

Hyperextensions:
45x15
45x15
45x15

Smith machine hip thrusters (ass-melters):
135x15
185x10
225x8
275x6

Now on Saturday, and my ass still hurts.

 
06-15-2013

Busy day, but got in a crazy good workout. Played BBall for 10 min before and after.

Full/ Upper body work:

Inclined DB press:
45x30
75x15
75x15
75x15

Seated cable fly pulldowns:
20x15
25x15
25x15
30x12
30x12

Seated cable low flys:
20x15
20x15
25x13
25x12

Tbar style Barbell rows (with rope attachment) - palm up grip:
90x12
90x12
90x12
90x12
90x12
90x12

Standing heavy cross body hammer curls:
60x8ea
60x8ea
60x8ea
70x6ea
70x7ea
70x6ea
75x4ea

Barbell "21's"
55x7-7-7
55x7-7-7
55x7-7-7
55x7-7-7

Seated high cable curls (8-10 sec negative on last rep of each set):
20x15
20x15
20x15
25x12
25x12 drop 20x10 drop 15x9 drop 10x18 drop 5x34 - complete failure




 
804 said:
06-15-2013

Busy day, but got in a crazy good workout. Played BBall for 10 min before and after.

Full/ Upper body work:

Inclined DB press:
45x30
75x15
75x15
75x15

Seated cable fly pulldowns:
20x15
25x15
25x15
30x12
30x12

Seated cable low flys:
20x15
20x15
25x13
25x12

Tbar style Barbell rows (with rope attachment) - palm up grip:
90x12
90x12
90x12
90x12
90x12
90x12

Standing heavy cross body hammer curls:
60x8ea
60x8ea
60x8ea
70x6ea
70x7ea
70x6ea
75x4ea

Barbell "21's"
55x7-7-7
55x7-7-7
55x7-7-7
55x7-7-7

Seated high cable curls (8-10 sec negative on last rep of each set):
20x15
20x15
20x15
25x12
25x12 drop 20x10 drop 15x9 drop 10x18 drop 5x34 - complete failure
Click to expand...

Nice workout. Reps on reps on reps! I've been loving the high rep work lately as well.
 
06-16-2013

Workout was good today. Was somewhat all over the place. But it was a good amount of volume nonetheless. Just ordered some more quest bars along with a sample of the fettuccine... Also ordered a few of the NP OEProtein release deals with some gut health - heard good things about it. No more supp purchases for at least 2 weeks ;)

Basketball - 25min warmup

Front squats (w/ box ~18" tall)
95x25
135x12
135x12
135x12
155x10
155x10
155x10

Leg press:
478x15
478x15
478x15
568x12
568x12
568x13

Lat pulldown:
70x20frontx20back
70x20-20
70x20-20
70x20-20

HIIT - Bike (1:1 intervals) 20 min

Cable face pulls
30x20
30x20
30x20
30x20
30x20
 
06-17-2013

Chest/ Triceps

Inclined DB press:
50x25
80x12
90x10
100x6

Seated cable pulldown Flys:
25x15
25x15
30x12
30x12
35x10

Seated Cable low flys:
25x15
25x15
30x12
30x12
30x12

Iso-press DB flat bench:
70x12ea
75x10ea
80x8ea
90x5ea

Peck deck machine:
160x20
190x12
205x10
220x8

Dips (have never been able to do these due to elbow problems - finally gave them a try.. Just need to get my form perfected)
BWx12
BWx12
BWx12
45x3 - drop (elbow pain) BWx10

Tricep close grip bench:
115x15
135x12
135x12
135x12

Inclined skull crushers:
70x25
85x12
85x12
 
06-18-2013

So I splurged all weekend and probably slipped out of Ketosis, I noticed grogginess/ fatigue both today and yesterday from almost no carbs.. Had a big dinner (Italian sausage + pappers) Macros: cal~950 Protein~70g Fat~75g Carbs~5g.

Back and Biceps:

T-bar style rows with barbell (Rope attachment - palms up):
45x20
90x12
135x10
135x10

Bent over smith machine rows (wide grip - practically a snatch grip):
135x12
185x9
225x7
225x8 - cheated on the last couple - couldn't let TheMovement beat me

SUPERSET:

Seated high cable rows (extra wide grip):
85x12
100x10
100x10
100x10

Lat pulldowns:
140x12
140x12
160x11
180x9

Heavy standing hammers (forced):
60x9ea
70x6ea
70x6ea
70x7ea
80x5ea

Seated cable high curls:
20x15
25x15
30x12
30x12 drop 20x12 drop 15x20 drop 10x25

Trade off's 21's with group: go around in circuit (75lbs on ez bar)
2 circuits

SUPERSET

Meadows barbell rows (Took Breezy's advice and only used 25 plates to avoid hitting the knees):
50x15ea
85x12ea
100x10ea

Standing twist out curls:
30x8
30x8
30x8
30x8

Lat pulldown machine (Isolation one arm - extra wide):
85x12
85x12
85x13
 
Well if a competition is what ya want lol, naw solid lift 2day bro, feel wide as a crap right now
 
06-19-2013

So today I had an appointment on the other side of town, so I ended up going to a gym I rarely get to go to - which was great. Also, I got my package from quest and NP today. Loaded up with everything I need for awhile. Might snag a couple more insider deals when I get paid Friday. I'm nervous about the price of OEProtein going up. I also will be reviewing the Quest pastabilities once I try them as well! I started the AP tonight, and Will start gut health tomorrow morning with breakfast!

Shoulders/ Traps:

Military db press:
50x20
70x13
75x11
80x8

SUPERSET:

DB side raises/Leaning forward Plate raises
25x10 / 25x15
25x10 / 35x10
25x10 / 35x10
25x10 / 35x10

Cable upright Rows:
50x20
65x15
72.5x10
80x8

Seated leaned back EZ bar front delt raises (palms up extra wide grip)- Delts felt like they were exploding
35x15
45x12
55x10
55x10

Barbell high pulls:
135x10
135x10
135x10

Close grip barbell shrugs (hands 10" apart):
225x15
275x12
275x12
275x12

DB shrugs (Finally got somewhere on shoulder day that has higher than 100's):
100x15
110x12
120x10
120x9

Seated cable overhead flys:
20x15
25x12
25x11

Standing cable face pulls:
35x15
35x15
42.5x12
42.5x12
 
Still killing these workouts brother!

Yeah, the OxyELITE Protein™/AP deal is hard to pass up. I'll probably grab some more on Friday as well, if it's still being offered. I look forward to hearing what you think of AP man.
 
breezy11 said:
Still killing these workouts brother! Yeah, the OxyElite Protein/AP deal is hard to pass up. I'll probably grab some more on Friday as well, if it's still be offered. I look forward to hearing what you think of AP man.
Click to expand...
Thanks Bro!Yeah, I look forward to running it. Probably going to dose pre-workout, and before dinner (post workout)
 
06-20-2013

Legs/ Lower back/ Biceps

Front squats:
135x15
155x12
185x9
205x6

Goodmornings:
225(from a 2" deficit)x12
225(from a 2" deficit)x10
275x7
315x5 PR

Leg press:
568x15
658x12
808x11 PR
898x9 PR (never attempted)

SUPERSET: hip Adductor/ Abductor
190x12 / 190x15
190x15 / 190x15
190x15 / 190x15

Smith machine Hip thrusters (w/ swiss ball)(2 sec pause at max glute contraction)
135x15
185x10
225x8
275x6

Heavy cross body hammer curls:
60x9ea
70x7ea
80x5ea
90x3ea (forced)
100x3ea (forced - last 2 were basically full cheat... still amazing pumps though)

Seated cable high curls:
25x15
25x15
30x12
30x12 drop 25x10 drop 20x12 drop 15x18 drop 10x23 drop 5x30

NEW WORKOUT: "Partner 40's" - 2 full sets: like 21's or 28's with a barbell. just the 45lb bar, 2 people switching off quickly after each 10 reps (4 part circuit) - lower half of curl(10) - upper half of curl(10) - Full reps(10) - 2 sec count up/down reps (10). These were a brutal way to finish the workout.
 
Man its going to be a lonely week in the gym!
 
804 said:
06-20-2013

Legs/ Lower back/ Biceps

Front squats:
135x15
155x12
185x9
205x6

Goodmornings:
225(from a 2" deficit)x12
225(from a 2" deficit)x10
275x7
315x5 PR

Leg press:
568x15
658x12
808x11 PR
898x9 PR (never attempted)

SUPERSET: hip Adductor/ Abductor
190x12 / 190x15
190x15 / 190x15
190x15 / 190x15

Smith machine Hip thrusters (w/ swiss ball)(2 sec pause at max glute contraction)
135x15
185x10
225x8
275x6

Heavy cross body hammer curls:
60x9ea
70x7ea
80x5ea
90x3ea (forced)
100x3ea (forced - last 2 were basically full cheat... still amazing pumps though)

Seated cable high curls:
25x15
25x15
30x12
30x12 drop 25x10 drop 20x12 drop 15x18 drop 10x23 drop 5x30

NEW WORKOUT: "Partner 40's" - 2 full sets: like 21's or 28's with a barbell. just the 45lb bar, 2 people switching off quickly after each 10 reps (4 part circuit) - lower half of curl(10) - upper half of curl(10) - Full reps(10) - 2 sec count up/down reps (10). These were a brutal way to finish the workout.
Click to expand...

Incredible work on those PR's. Your leg numbers and rep range blow mine away. There is no way you walked out of the gym after all that! Nice job in here as usual 804!
 
At the beach this week! So I'm hitting my favorite gym! Probably won't get into too much detail on my log. Stoked because they have a squat cage so I can finally try those meadows cage presses. So far I haven't had a huge cheat meal which is surprising.

06-22-2013

chest/tri

Cable pull down flys: 4 sets

hammer strength decline: 4 sets

hammer strength incline: 4 sets

iso db flat press: 4 sets

seated cable chest press: 4sets

seated overhead tri extension: 4sets

bodyweight dips: 4 sets

Burnouts: 3 sets peck deck + 3 sets low cable flys

06-23-2013

back/ biceps

cable rows standard close grip 4 sets

tbar rope rows 4 sets

lateral pull downs 4 setz

cable high rows 4 sets

heavy hammers 4 sets

high cable curls 5sets

twist concentration curls 5sets

bicep burn outs 6-7 sets
 
804 said:
At the beach this week! So I'm hitting my favorite gym! Probably won't get into too much detail on my log. Stoked because they have a squat cage so I can finally try those meadows cage presses. So far I haven't had a huge cheat meal which is surprising.

06-22-2013

chest/tri

Cable pull down flys: 4 sets

hammer strength decline: 4 sets

hammer strength incline: 4 sets

iso db flat press: 4 sets

seated cable chest press: 4sets

seated overhead tri extension: 4sets

bodyweight dips: 4 sets

Burnouts: 3 sets peck deck + 3 sets low cable flys

06-23-2013

back/ biceps

cable rows standard close grip 4 sets

tbar rope rows 4 sets

lateral pull downs 4 setz

cable high rows 4 sets

heavy hammers 4 sets

high cable curls 5sets

twist concentration curls 5sets

bicep burn outs 6-7 sets
Click to expand...

Don't worry about the detail bro! Completely understandable! Those cage presses are interesting. I saw a video of breezy beasting on them. Enjoy the beach sir!
 
804 said:
At the beach this week! So I'm hitting my favorite gym! Probably won't get into too much detail on my log. Stoked because they have a squat cage so I can finally try those meadows cage presses. So far I haven't had a huge cheat meal which is surprising.
Click to expand...

FINALLY getting some cage presses in :D. That's great man. Let me know how it goes...and have fun at the beach!

LiveToLift said:
Don't worry about the detail bro! Completely understandable! Those cage presses are interesting. I saw a video of breezy beasting on them. Enjoy the beach sir!
Click to expand...

You should give them a try brother. They smoke the delts and traps (if you lean in at the top).
 
breezy11 said:
FINALLY getting some cage presses in :D. That's great man. Let me know how it goes...and have fun at the beach!

You should give them a try brother. They smoke the delts and traps (if you lean in at the top).
Click to expand...

I may just get a video of me slaughtering these. Not sure I have the necessary equipment but I shall try.
 
Finally back, guys!

I will continue with my logs starting tomorrow. I am taking today off. I worked out every day of vacation.

06-24-13

Shoulders/Traps

06-25-13

Legs/ Lower back

06-26-13

Chest/ Tri/ Bi
 
804 said:
Finally back, guys!

I will continue with my logs starting tomorrow. I am taking today off. I worked out every day of vacation.

06-24-13

Shoulders/Traps

06-25-13

Legs/ Lower back

06-26-13

Chest/ Tri/ Bi
Click to expand...

Looking forward to the continuation!
 
06-28-2013

So I went ahead and ordered 2 more insider deals for the OEProtein! I'm really enjoying it, as well as the AP! I finally tried 2 sample packets of Jack3d Micro (which I assume is 2 scoops worth)... I think I may finally be converting. I never felt anything in the past when I tried single sample packets... But the two (scoops) together was awesome! I think its finally time to get a tub.. Blue razz maybe? I wasn't a big fan of FP.

Chest/ Triceps:

Inclined DB press:
55x20
70x16
80x12
90x9

Seated cable pulldown flys:
25x15
30x15
30x14
35x11

Seated cable low flys:
25x15
30x10
30x10
30x10

Flat DB press One arm - ISO:
70x12
75x10
80x8
85x7

BW dips:
15
15
15
15
15

Seated overhead DB tricep extensions:
90x12
90x12
100x10
100x9
100x7

Peck deck drop set:
190x12 - 175x12 - 145x14 - 100x15 - 55x24

Sauna - 10 min
 
Thanks for all the support man! I love hearing that you're enjoying the OxyELITE Protein and AP. Look forward to seeing what you think of AP with more use.

A sample pack of Jack3d micro is 2 scoops bud. I wouldn't recommend more than 1 packet (2 scoops) a day. Have you taken a stim break anytime in the last few months? As far as flavors go, Blue Razz takes the top spot for me, although Fruit Punch isn't far behind...and I haven't tried Lemon Lime yet, but heard it's awesome. :(

Solid workout as well 804!
 
breezy11 said:
Thanks for all the support man! I love hearing that you're enjoying the OxyELITE Protein and AP. Look forward to seeing what you think of AP with more use.

A sample pack of Jack3d micro is 2 scoops bud. I wouldn't recommend more than 1 packet (2 scoops) a day. Have you taken a stim break anytime in the last few months? As far as flavors go, Blue Razz takes the top spot for me, although Fruit Punch isn't far behind...and I haven't tried Lemon Lime yet, but heard it's awesome. :(

Solid workout as well 804!
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Thanks man, I'll be logging with OEProtein and AP for a very long time :)

Dannng. Maybe that's why I felt like I was on top of the world... :Eyecrazy: I need a good stim break. My daily caffeine intake is probably way too high. Thanks for this Info! I won't be doing that again!

wasme said:
Nice workout bro. I am very much looking forward to tasting OxyElite Protein.
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Thanks brother! OEProtein is off the chain man! I gotta make breezy's PB cups now :)
 
06-29-2013

Only had an hour today to get my workout in. I'm working a grueling 430PM-530AM nightshift for a huge shutdown at work. Luckily I'm at my desk quite a bit to catch a couple naps. I'm trying to balance sleeping/ working out in the 10ish hour window I have outside of driving to/from work. Obviously trying to get 6-7 hours of sleep is about all I can get if I have to meal prep/ workout. The next week is going to be hell... Better yet a challenge of self discipline/ dedication.

Back/ Biceps:

T-bar rows w/ cable rope attachment (pull as far apart as possible at top of rep)(no added bar weight):
45x20 warmup
90x15
115x12
125x10
135x9

Seated extra high cable rows (X-wide grip - lat pulldown bar)(focus on rhomboids):
85x12
85x12
100x10
120x8 lacking form

Lat pulldown cable (being careful with form trying not to aggravate the elbow):
140x15
160x12
180x10
180x9


Heavy standing cross body hammer curls (slight cheat):
60x10ea
60x10ea
65x9ea
70x7ea
80x4ea
100x2ea

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

Reverse grip curls w/ EZ bar:
65x10 (on preacher rack - painful on elbows)
65x12 (standing - did remainder standing, but kept elbows at sides)
65x12
65x12

Concentration curs with inner twists:
25x12ea
25x12ea
30x10ea
30x9ea fail
 
804 said:
06-28-2013

So I went ahead and ordered 2 more insider deals for the OEProtein! I'm really enjoying it, as well as the AP! I finally tried 2 sample packets of Jack3d Micro (which I assume is 2 scoops worth)... I think I may finally be converting. I never felt anything in the past when I tried single sample packets... But the two (scoops) together was awesome! I think its finally time to get a tub.. Blue razz maybe? I wasn't a big fan of FP.

Chest/ Triceps:

Inclined DB press:
55x20
70x16
80x12
90x9

Seated cable pulldown flys:
25x15
30x15
30x14
35x11

Seated cable low flys:
25x15
30x10
30x10
30x10

Flat DB press One arm - ISO:
70x12
75x10
80x8
85x7

BW dips:
15
15
15
15
15

Seated overhead DB tricep extensions:
90x12
90x12
100x10
100x9
100x7

Peck deck drop set:
190x12 - 175x12 - 145x14 - 100x15 - 55x24

Sauna - 10 min
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That protein is fantastic! My wife and I have gone through 3 tubs already! Btw those sample packs are 2 scoops a piece. You may have had 4 scoops if I'm not misreading your post.
 
804 said:
06-29-2013

Only had an hour today to get my workout in. I'm working a grueling 430PM-530AM nightshift for a huge shutdown at work. Luckily I'm at my desk quite a bit to catch a couple naps. I'm trying to balance sleeping/ working out in the 10ish hour window I have outside of driving to/from work. Obviously trying to get 6-7 hours of sleep is about all I can get if I have to meal prep/ workout. The next week is going to be hell... Better yet a challenge of self discipline/ dedication.

Back/ Biceps:

T-bar rows w/ cable rope attachment (pull as far apart as possible at top of rep)(no added bar weight):
45x20 warmup
90x15
115x12
125x10
135x9

Seated extra high cable rows (X-wide grip - lat pulldown bar)(focus on rhomboids):
85x12
85x12
100x10
120x8 lacking form

Lat pulldown cable (being careful with form trying not to aggravate the elbow):
140x15
160x12
180x10
180x9

Heavy standing cross body hammer curls (slight cheat):
60x10ea
60x10ea
65x9ea
70x7ea
80x4ea
100x2ea

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

Reverse grip curls w/ EZ bar:
65x10 (on preacher rack - painful on elbows)
65x12 (standing - did remainder standing, but kept elbows at sides)
65x12
65x12

Concentration curs with inner twists:
25x12ea
25x12ea
30x10ea
30x9ea fail
Click to expand...

Very nice pulldowns. Going that many reps at 180 for 2 sets is sick. You probably look like you are wearing a cape! I'm shutdown this week as well. We might be in the same industry. :)
 
LiveToLift said:
That protein is fantastic! My wife and I have gone through 3 tubs already! Btw those sample packs are 2 scoops a piece. You may have had 4 scoops if I'm not misreading your post.
Click to expand...

Yeah, I thought they were 1 scoop each.. oops! I've got alot more of the samples too. I'll make sure to only have 1 next time. I thought they were 1 scoop.. just like the MBCAA+ sample.

LiveToLift said:
Very nice pulldowns. Going that many reps at 180 for 2 sets is sick. You probably look like you are wearing a cape! I'm shutdown this week as well. We might be in the same industry. :)
Click to expand...

I used to do much more. I just have to be careful with my elbow and that motion can set it off. I usually hit my lats hardest with lying DB pullovers! I think alot of companies do shutdowns on the major holidays due to the high volume of vacation requests.
 
06-30-2013

Once again, only had about 1 hour to lift.

Shoulders/ Traps

Seated military db press:
65x20
70x15
80x8
90x4

Explosive barbell high pulls:
135x12 PR - getting used to them
135x12
155x10
155x9

SUPERSET 1:

Seated EZ bar front delt raise (wide grip):
45x15
55x12
65x10

6 Ways (first time ever):
10x8
10x8
10x9

SUPERSET 2:

Cable upright rows (close grip):
50x15
57x12
65x12
72x10

DB shrugs (hold db's in front):
100x15
100x15
100x15
100x15

SUPERSET 3:

Standing cable face pulls:
30x20
35x15
35x15
40x12
40x12
45x10

Bodyweight dips:
15
15
15
13
15
12
 
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