804 Time to blow up USP/PES

[wasme]

Just requested permission to view the video. Nice workout bro

 

[breezy11]

Reverse (facing in) shoulder press machine (Got this one from breezy11 - Thanks Bro, that angle on the shoulders is crucial - Really helps keep my whole back contracted and shoulder blades tucked. I'll be doing this one more often ) :
40x12
50x12
65x10

Nice! Glad you enjoyed them man. Did you use a machine similar to the one that I use? It's definitely my favorite machine shoulder exercise. The pressing angle really smokes the shoulders and can work the traps as well.

 

[804]

Just requested permission to view the video. Nice workout bro

TheMovement actually will have to grant you permission.. He sent it to me. But as a quick description, its basically one of those stand-in incline benches, standing as if you were doing hyperextensions. Back parallel to the floor (looking down) - raising a straight bar hanging below your shoulders (at start), raising up around to the plane of your body (overhead at max contraction - while keeping back straight). probably a horrible description.. but here is the piece of equipment:

http://www.lifefitness.com/commercial/hammerstrength/benchesandracks/bodyweightstation/backextension.html

Nice! Glad you enjoyed them man. Did you use a machine similar to the one that I use? It's definitely my favorite machine shoulder exercise. The pressing angle really smokes the shoulders and can work the traps as well.

Yeah Bro! We actually used a shoulder press machine (more-or-less inclined) but when you do it reverse your hands actually come down in line with/ slightly behind the shoulders. It was an awesome upper back/ trap contraction. Really made it easy to keep the shoulder blades tucked in deep. Really like these! Will be in my workout regimen from now on!

 

[804]

07-11-2013

Had a hell of a day at work today. Emergencies happening left and right... I was beat by the time I at lunch at 3:00pm. Still had to get a good lift in. Even though I had probably hit over 1000 stairs today at work. My knees were wobbly pre-workout....

Pre: 1 full scoop of gameday + creatine mono + agmatine (really wasn't impressed with Gameday... at all. No pump agents, and it tasted like SH!T)

Intra: 1.5 scoops Purple Wraath

Post: MGN cake batter protein (least favorite so far)


Legs

Front Squats:
135x15
135x15
185x8
205x5

Smith machine modified back squats: (had my feet out about 1.5 ft in front - almost like a wall sit position at bottom of rep)
135x15
185x12
205x10
225x8

SUPERSET: Hip adductor/ Hip Abductor:

145x20 / 145x25
160x15 / 160x18
190x12 / 190x12

1 legged leg press:
298x10ea
298x10ea
198x10ea (knee starting to ache)

Smith machine hip thrusters with swiss ball: (By this point my hamstrings were cramping on every rep)
135x12
225x8
225x4

 

[TheMovement]

Yep Yep!

 

[804]

07-12-2013

Went to the Donwntown gym yesterday after work with TheMovement. We had a pretty beast session.

Pre: 2 scoops Jack3d micro + Creatine mono + 1 scoop Hemavol

Intra: 1 scoop Purple Wraath

Post 1.5 scoops OEProtein

CHEST/ ARMS

Inclined DB press:
70x15
85x10
95x7
105x4 (never attempted over 100)

Decline Hammer strength machine: (wt per side)
45x20
90x15
115x10
135x8
160x6

Superset 1 (3 exercises):

Seated pulldown flys or "crusifixes"
20x15
25x15
30x12

Standing EZ bar curls (wide grip):
75x15
75x12
75x12

Skull Crushers (EZ bar):
75x15
75x15
75x15

Superset 2:

Dips: (BW)
15
15
15
15

Standing cross body curls:
35x12
35x12
35x12
35x12

Flat Hammer strength press:
45x10Bothx10Lx10R
90x10ea
90x10ea
45x29 to fail
65x18 drop 55x8 drop 45x6 fail

Standing DB curls (with FAT GRIPZ - this gym just had them laying around so I figured I would try them. Pretty nice forearm burn)
30x12
30x12
30x12

 

[Danb2285]

Beastly session brother

 

[TheMovement]

Ya know what time it is!

 

[804]

Beastly session brother

Thanks bro! Always trying to kill it!

 

[804]

Ya know what time it is!

Yeah brotha! Might be able to get a session in tomorrow. I'm working a 12 today, though.

 

[breezy11]

Solid workouts brother.:thumbsup:

 

[804]

Solid workouts brother.:thumbsup:

Thanks Bro!

 

[TheMovement]

Yeah brotha! Might be able to get a session in tomorrow. I'm working a 12 today, though.

Thats cool I was busy anyway Im tryna kill it though and GOT THE BATTERY 4 the Camcorder!!! AM may be seeing how it goes down in the Y

 

[804]

07-14-2013

Pre- 1 full scoop gameday + creatine mono (Had a better experience with gameday today – still not my favorite)

Intra- 1 scoop Purple Wraath

Post- 1.5 scoops trutein PB cup

All around body day:

20 min Foam rolling/ Bead bar roller

Hip abductor machine:
160x20
160x20
160x20
160x20

Hip adductor machine:
160x20
160x20
160x20
160x20

Barbell step ups (20” box)
95x8ea
95x8ea
95x8ea

Barbell high pulls (explosive):
95x15
115x12
115x12

SUPERSET

Cable standard rows:
120x20
160x15
180x12

Cable lat-pulldowns:
70x25
100x20
120x18

Staggered leg press (one foot outer top – other foot inner bottom):
388x12L/12R
388x12L/12R
388x12L/12R

One legged leg press:
208x12R/12L
208x12R/12L
208x12R/12L

Seated Cable Pullovers (with EZ attachment – wide grip):
57.5x15
95x10
100x8

Cable face pulls:
30x20
30x20
30x20

25 min basketball – pickup game

Look out for @TheMovement he got his video camera in the gym yesterday. I have a feeling there will be a video posted soon.

 

[804]

Always heard rumors, I found a simplistic article to answer my question:

http://www.proteinpow.com/p/denaturing.html

:surprised:

 

[wasme]

Good post... always wondered that.

 

[804]

Good post... always wondered that.

Yeah. Actually made me avoid it for awhile... lol

Time to start baking again!:food:

 

[wasme]

Yeah. Actually made me avoid it for awhile... lol

Time to start baking again!:food:

And funny enough I'm dying for Breezy's protein ice cream...

 

[804]

07-15-2013

Been on a break from alphamine and OEP for the past week, now. I will probably continue the thermo break through the weekend. I am going to be starting a re-comp next week with the addition of Anabeta, Waxybolic, and AP. I will slowly cycle more clean carbs back into my diet as the weeks carry on paying close attention to physique, strength, and body weight. All of my other supplementation will remain the same.

Pre: 1 scoop mr. hyde + creatine mono + last scoop of hemavol

Intra:1 scoop Purple wraath

Post: 1.5 scoops OEProtein

CHEST / TRI:

Inclined DB press (3/4 no lockout)
50x30
75x15
85x12
95x8

Seated cable pulldown flys (Crusafix):
25x15
30x15
35x11
35x12

Seated cable low flys (raise up):
30x12
30x12
35x9
35x10

Flat DB one arm press:
75x10L / 10R
85x8L / 8R
90x5L / 5R

Dips (w/ plate and chain belt)
BWx20
45x8
45x6
45x6

Seated overhead DB extension:
100x10
100x10
100x10
100x10

SUPERSET:

Peck Deck
190x15
205x12
205x12
205x10 drop 130x10 drop 100x15 drop 70x8 fail

Dip machine (wide grip- hands horizontal like bar grip)
150x15
150x15
150x15
150x15

 

[aceroni]

Careful with those weighted dips brother, my rotator cuff and anterior joint capsule took a beating from abusing them for too long

 

[804]

Careful with those weighted dips brother, my rotator cuff and anterior joint capsule took a beating from abusing them for too long

Yeah I will definitely take your advice! I don't need anymore injures! Thanks

 

[Danb2285]

Nice session brother. I do almost all my presses now with no lockout. I cant believe what a difference the constant tension makes.

 

[wasme]

Nice session brother. I do almost all my presses now with no lockout. I cant believe what a difference the constant tension makes.

Couldn't agree with this more.

 

[804]

Nice session brother. I do almost all my presses now with no lockout. I cant believe what a difference the constant tension makes.

Couldn't agree with this more.

Thanks guys!

Yeah, I have pretty much always done this because of the lack of end-ROM in my right elbow (due to a motocross accident when I was young). So 80% is the most I can lockout with it. So I just keep my left even with it.

 

[804]

07-16-2013 (yesterday)

Me and TheMovement went to the gym on the other side of town. We got to hit a whole new array of things for back. I’m going to stick with low carb but adding waxybolic peri-workout for gains along with AP starting in today’s workout. I would highly recommend waxybolic for a complex carb that mixes with anything. Its unflavored (really – has no flavor). For this workout I mixed it with my pre and post and couldn’t tell it was even there.

Pre: 1.5 Scoops C4 + 1/2 scoop of Waxybolic + Creatine mono

Intra: 1 scoop Purple Wraath

Post: 2 scoops Cellucor PBM + 1/2 scoop waxybolic

Back/ Biceps:

T-Bar Rows (with a real landmine, and the slide on handle)
45x20
90x15
115x12
135x8
160x6

SUPERSET

Meadows rows (with 25’s to avoid the knees and better ROM)
75x12
75x12
100x10

Iso-lateral pulldown (hammer strength machine (wt each side))
90x12
100x12
110x10

DB Rows (Finally got to his some big weight, this gym has 110s and 120s)
100x10R/10L
110x8R/8L
120x6R/6L (PR – felt like my elbow was going to detach)

SUPERSET

Cable lat pulldown:
140x15
160x12
180x9

Seated cable high rows:
100x12
100x12
120x10

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

Heavy Cross Body hammer curls:
60x10ea (ALL – 1L/1R/1L/1R… so on)
60x10ea
70x8ea
70x8ea
80x6ea
90x4ea

SUPERSET

Iso-lateral low row (hammer strength machine (wt each side))
45x15
70x12
70x12

Reverse grip EZ bar curls:
75x12
75x12
75x12

Seated inclined curls:
30x12
30x12
30x10 failure

 

[804]

07-17-2013

Pre: 2 scoops Conquer + 1/2 scoop Waxybolic + Creatine mono + 1 cap AP

Intra: 1 Scoop MBCAA+

Post: 1 scoop Cellucor PBM + 1 scoop OEProtein + 1/2 scoop waxybolic

Boulder shoulders:

6 ways: (bumped up to 12's )
12x10
12x9
12x8 (barely)

Military DB press:
70x15
80x10
80x9

Snatch grip high pulls:
95x15
135x12
135x12
185x6
185x5

Breezy's Reverse press machine (shoulder press):
80x12
95x10
100x8
100x9

SUPERSET 1:

Supermans (refer to old post for video):
45x12
45x12
45x12
45x12

Machine lateral side raises; (elbows back/ chest forward: to focus on rear delt-age)
80x15
80x15
80x15
80x15

SUPERSET 2:

Upright rows:
65x15
72.5x12
80x10
80x10

Hanging side dumbell raises: (pinky finger pointed at ceiling - rear delt-age)
20x12
20x12
20x12
20x12

Standing cable face pulls:
25x20
25x20
30x15
30x15
35x15
35x12
42.5x10

Reverse Peck deck (leaned forward - lowered weight to really focus on those rears)
55x25
70x20
70x20

Seated one arm DB military press burnout
30x 23R / 26L

 

[breezy11]

Solid sessions brother. Crazy volume as usual.

 

[804]

Solid sessions brother. Crazy volume as usual.

Thanks! I'm really digging those Reverse machine presses! I've got DOMS in my upper back/ shoulders that I haven't have in quite some time

 

[804]

07-18-2013

When I was at therapy today, I told the therapist about some pain in my left knee (non-dominant) and so she took a look. Apparently my knee cap is getting off track when it bends. So this is pretty common? She taped it with Keniso tape or something to hold it in the right place.. Worked wonders for legs today in the gym until it sweatted off. I will definitely be investing in some very soon. Also, by wearing it she said it can also help it heal when lifting due to the muscles conforming to the correct path.

Pre: 1 scoop gameday + 1/2 scoop waxybolic + creatine mono + 1 cap AP

Intra: Purple Wraath

Post: 1.5 scoops Cellucor PBM + 1/2 scoop waxy

Legs/ Posterior chain/ biceps

Barbell front squats (to box ~20" slightly past parallel):
135x15
135x15
185x9
225x5

SUPERSET

1 legged leg press:
298x12
298x12
298x12

Rack pulls (we had a strange squat rack setup for this- standing on platforms - from just below the knee to the top):
315x8
385x6
385x6

Standing cross body hammer curls:
60x10ea
60x10ea
60x10ea
70x8ea
70x9ea
70x8ea

Hip adductor:
160x20
160x20
190x15
190x15

Hip abductor:
160x20
160x20
190x15
190x15

SUPERSET

hamstring curl machine:
100x20
140x15
140x15
155x12

Hyperextensions:
45x15
45x15
45x15
45x15

 

[804]

I can already see huge improvements in recovery and overall energy just from the 50g waxybolic complex carbs peri-workout (20pre/30post). Also, weighed in this morning at 197 - which is great.

 

[804]

07-19-2013

Yesterdays workout

Chest/ Tri

Inclined DB press:
50x25
75x15
80x13
85x11
90x9

Crusifix cable pulldown flys:
25x15
30x15
35x12
35x11

Standing cable low flys:
25x12
25x12
30x10
30x10

Flat db one arm press:
75x10R/10L
90x5R/6L
90x6R/6L

Ladder push ups:
1 cycle - 5 height increments - 10 reps each - 50 total reps

SUPERSET

dips:
BWx15
BWx15
BWx15
BWx15

Peck Deck:
160x12
160x12
190x10 (One arm)
190x10 (0ne arm)

 

[wasme]

Look at those incline numbers... nice!

 

[804]

Look at those incline numbers... nice!

Thanks Wasme! Slowly but surely going up!

 

[804]

07-21-2013

Took Saturday off from training. Needed a day of rest. Was back at it today, though. I started OG anabeta today. Cycling carbs back in with AP is going very well, also! I weighted in the past few mornings at 197, 196, and 196.5. Feeling a little fuller/ bloaty since adding carbs. Energy level while training is very good!

Pre: 2 scoops C4 + 1 cap agmatine + creatine mono + 1 cap AP + 2 caps AB

Intra: 1 scoop Purple Wraath

Post: 2 scoops Cellucor PBM + 2 caps AB

All around workout:

Foam roll + bead bar - 20 min

Smith Backsquats (feet 1.5 ft in front of my body - almost a wall sit position at bottom of rep):
135x15
185x12
225x10
275x8
295x5

1 legged leg press (outside foot position - really opened up the hips)
258x12ea
258x12ea
258x12ea
258x12ea
258x12ea

Hyperextensions:
45x15
45x15
45x15

High cable rows (wide grip):
100x15
100x15
100x15
100x15

1 arm iso lat pulldown machine:
85x15ea
85x15ea
85x15ea
85x15ea

Heavy cross body hammers:
70x8ea
70x8ea
70x8ea
70x8ea
80x5ea

Seated high cable curls:
25x15
25x15
30x13
30x12

Twist in concentration curls:
25x12ea
25x12ea
25x14ea

 

[804]

07-22-13

Yesterday’s workout:

Pre: 1 scoop Mr. hyde + 1 scoop waxy + creatine mono + 1 cap AP + 2 caps AB

Intra: 1 scoop purple wraath

Post: 1.5 scoops OEProtein + 1 scoop waxy

Chest/ Triceps:

Inclined DB press:
60x20
80x11
90x9
100x7

Seated cable Crusifix pulldown flys:
30x15
30x15
35x12
35x12
42.5x4 (too much tension on the elbow joints)

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

Flat bench DB one arm press:
80x10ea PR
90x7ea PR
90x 7ea PR

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

Dips:
BWx15
BWx15
BWx15
BWx15

Ladder Pushups;
2 sets – 5 heights – 10 reps/level (50 reps/ set)

Bosu Ball pushups (with weight placed on back):
45x9
45x8
45x8

Peck Deck
130x25
145x20
160x18

 

[804]

Weighed back in at 196 (+/- 0 overall) this morning. The Carbs are leaving me slightly bloated in appearance. Hoping that will taper off. Probably been consuming 100g carbs per day. about 75 of them Peri-workout.

 

[wasme]

Weighed back in at 196 (+/- 0 overall) this morning. The Carbs are leaving me slightly bloated in appearance. Hoping that will taper off. Probably been consuming 100g carbs per day. about 75 of them Peri-workout.

Shouldn't the AP be helping with the carbs?

 

[804]

Shouldn't the AP be helping with the carbs?

Yes! Its doing a great job in terms of weight management and as a GDA! Just feeling slightly bloated.

 

[804]

07-23-2013

Yesterday I had some of the most intense DOMS I've ever had. I definitely notice the Anabeta kicking in. Just noticed how paleo-like my daily nutrtional intake really is. I really have been keeping processed foods almost completely out!

Pre: 2 scoops conquer + creatine mono + 1/2 scoop waxybolic + 1 cap AP + 2 caps AB

Intra: 1.5 scoops MBCAA+

Post: 1.5 scoops OEProtein + 1 scoop Waxybolic

Back / Biceps

Tbar row (rope attachment):
45x20
90x15
115x12
135x10
160x8

Meadows Rows:
90x12L/12R
100x10L/10R
115x8L/8R
125x8L/8R

Laying flat DB pullovers:
100x10
100x10
100x10
100x10

SUPERSET:

High cable rows:
100x15
100x15
120x11

Lat pulldown cable:
140x15
160x12
160x10


Heavy cross body hammers: (slight momentum - max pump)
60x10ea(alternating)
60x10ea
70x8ea
70x8ea
80x5ea

Seated high cable curls (simultaneous):
25x15
30x15
30x15
35x12

Barbell 28's:
45x28
45x28
45x28

 

[wasme]

What is a 28? Is it the same as 21's just with an extra 7 motion built in?

 

[804]

What is a 28? Is it the same as 21's just with an extra 7 motion built in?

28's are killer! Yes they're like a 21, but its: 7 regular full range - 7 lower half - 7 upper half - 7 full range w/ 5 sec count (slow motion)

Great bicep finisher

 

[wasme]

28's are killer! Yes they're like a 21, but its: 7 regular full range - 7 lower half - 7 upper half - 7 full range w/ 5 sec count (slow motion)

Great bicep finisher

Sounds painfully good... thanks man

 

[804]

Sounds painfully good... thanks man

Anytime Brotha :biggthumpup:

 

[804]

07-24-2013

Had my AP "extinguished" cheat meal after my lift today. Really needed it! Mexican food! 4 crunchy tacos, 2 enchiladas, and beef 'n queso dip with chips. Set me right

Shoulders/ Traps:

Military DB press:
60x20
70x15
80x10
80x11 PR :banana:

6 ways:
12x9
12x8
12x8
12x8

Explosive Snatch grip high pulls (SGHP):
135x12
135x12
135x12
135x12

SUPERSET 1:

Supermans:
50x12
50x12
50x12
50x12

Side lateral shoulder raise machine: (leaned forward to focus on rear delts)
80x15
80x15
95x12
95x12

SUPERSET 2:

Cable upright Rows:
72.5x12
80x10
80x10
87.5x9

Leaning/ hanging sideways DB side raises:
25x8
25x8
25x8
25x8

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

Cable Face pulls:
30x20
30x20
35x15
35x15
42.5x13

Various burnouts/ stretching - my traps are extremely sore already!

 

[TheMovement]

PRs w/o me huh, I see an ass whooping on legs coming your way 2ma

 

[804]

07-25-2013

Had a awful day.. my upper back and traps/ neck were stiff as a brick all day long.. I had therapy today, and they have 2 message specialists that work in the office.. I've never had a message so I gave it a shot... Extremely painful (especially at the muscle insertions/ ligaments) where he said I was probably having the most pain.. I left in more pain than when I came in.... Sure enough, about an hour later I felt GREAT. I think I may be addicted! Also, the elbow is doing very well (Originally why I go to therapy). Also, had my knee taped up with the kenisio tape, which is making my knee feel like 100% before/ after!

Pre: 2 scoops craze + creatine mono + 2 caps AB + 1 cap AP

Intra: 1.5 scoops MBCAA+

Post: 1 scoop waxy + 1.5 scoops OEProtein

Legs

Back squats:
135x15
135x15
225x10
275x8
315x5 PR
135x20 (young kid at the gym put me up to a challenge for the last 2 sets)
135x30

1 legged Leg press
298x12L/12R
298x12L/12R
298x12L/12R
298x12L/12R
298x12L/12R

Standard leg press (2 legged )
568x12
828x5 PR

SUPERSET

Hip adductor/ abductor

160x20 / 160x20
160x20 / 160x20
160x20 / 160x20
160x20 / 160x20

Smith machine Hip thrusters (with swiss ball)
135x12
135x12
135x10
135x10


I'll post an update pic in a few from after my cheat meal last night - slightly bloated

 

[804]

Post -carb up/ cheat meal

Muscles were fuller, Glad to see some progress in my chest... I was flatter than a pre-teen when I was done cutting.

 

[wasme]

Looking jacked bro... getting some good size there

 

[804]

Looking jacked bro... getting some good size there

Thanks Wasme!

 

[breezy11]

Looking awesome 804! Great work brother.