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804’s PUMP up the volume log (Acute FX/ High Volume)

08-07-2013

Had another great workout with the combo. Had a reoccurring issue with my elbow. Some issue with nerve entrapment that I haven’t run into in like a month.. Hopefully I can get it free sometime today before chest/ arms tomorrow. Legsplosion will still go on today… Also, I noticed my right quad is massive compared to my left… Looks like isolation workouts will be on the agenda for a while.

Supplementation: Same as previous day(s)

Shoulders/ Traps:

Military DB press:
50x20
70x15
80x12 PR
80x11

SUPERSET 1:

Snatch grip high pulls: (explosive)
135x15
185x7
185x6

3 step reverse cable flys (from video):
5x8
7.5x6
7.5x6

SUPERSET 2:

Supermans (body parallel to floor):
55x10
55x10
55x10
55x10

Side raise machine/ isolateral delt raises:
110x12
110x12
125x10
125x10

SUPERSET 3:

6 ways:
12x8
12x8
12x8
12x8

Cable upright rows:
72.5x12
72.5x12
80x10
80x10

SUPERSET 4:

DB shrugs:
100x15
110x12
120x12
120x12

Cable iso frontal raises:
20x10
20x10
20x10
20x10

SUPERSET 5:

Standing cable face pulls:
30x20
30x20
30x20
30x20

Wall band rear delt walks (from Breezy – these thinks DESTROY the rear delts!)
4 sets – each to failure


Had an excellent workout even with the elbow issue. Had some awesome wheat pasta spaghetti with ground turkey, turkey sausage, and eggplant.
 
Solid session and congrats on the PR bud!
Sorry to hear that the elbow is acting up again. Hopefully, it clears up soon.

I'm glad to see that you dig the spider crawls man. They're basically torture when added at the end of another rear delt exercise. Bent-over DB side laterals (full ROM followed by a lot of partial swings) is my favorite one to start with. If you want to get really crazy, add band pull-aparts or over and backs between the laterals and spider crawls. You could try mixing up how you do them as well; straight up and down the wall, "zig-zagging" up and down the wall (2 moves right/2 moves left), or just move all over the place until your shoulders explode. :D
 
breezy11 said:
Solid session and congrats on the PR bud!
Sorry to hear that the elbow is acting up again. Hopefully, it clears up soon.

I'm glad to see that you dig the spider crawls man. They're basically torture when added at the end of another rear delt exercise. Bent-over DB side laterals (full ROM followed by a lot of partial swings) is my favorite one to start with. If you want to get really crazy, add band pull-aparts or over and backs between the laterals and spider crawls. You could try mixing up how you do them as well; straight up and down the wall, "zig-zagging" up and down the wall (2 moves right/2 moves left), or just move all over the place until your shoulders explode. :D
Click to expand...

Thanks Breezy. It’s just something I will have to live with.

I couldn’t remember the name of those. Lol. I was doing them with lots of different positions – up down – diagonal – just basically until failure in every position. I liked super setting with face pulls. I’m sure the pull-aparts and maybe even db swings would be brutal as well. Those are definitely a shoulder day staple. I have noticed a lot better response in growth in the rear delts with higher rep schemes with high volume. I read that from that shoulder article you posted a while back. That ~20-30 rep range is truly optimal – imo
 
Yea what's this nerve stuff going on w your elbow? Just last week the tips of my pinky and ring finger on my left hand have gone numb/gotten tingly and it hasn't gone away. Perfusion is still good but man it feels weird. I'm thinking something is squished somewhere and compressing the nerve to those fingers
 
DJBeanPole said:
Yea what's this nerve stuff going on w your elbow? Just last week the tips of my pinky and ring finger on my left hand have gone numb/gotten tingly and it hasn't gone away. Perfusion is still good but man it feels weird. I'm thinking something is squished somewhere and compressing the nerve to those fingers
Click to expand...

Isn't that related to vertabrae? Somewhat like sciatica (which I had surgery for) but higher up the spine?
 
wasme said:
Isn't that related to vertabrae? Somewhat like sciatica (which I had surgery for) but higher up the spine?
Click to expand...

I guess so. I texted my dad (hes a doc) but no response yet.
 
The Solution said:
Hows eggplant never had it.. or veal
Click to expand...

Eggplant is great! Similar to squash imo. I have never had veal.. Baby cow?

wasme said:
Nice job 804, sorry to hear about your elbow flaring up...
Click to expand...

Yeah its frustrating bro.. Hopefully I can get it free today!

DJBeanPole said:
Yea what's this nerve stuff going on w your elbow? Just last week the tips of my pinky and ring finger on my left hand have gone numb/gotten tingly and it hasn't gone away. Perfusion is still good but man it feels weird. I'm thinking something is squished somewhere and compressing the nerve to those fingers
Click to expand...

Nah mine gets caught in the elbow making any pull/ curl exercise VERY painful... like a spike being driven into my bicep/ forearm when the muscles flex... ishh sucks
 
Took yesterday off for some R&R. The elbow is still screwed up.. I'm doing yesterdays leg workout tonight.
 
804 said:
Took yesterday off for some R&R. The elbow is still screwed up.. I'm doing yesterdays leg workout tonight.
Click to expand...

Damn dude hopefully you get something figured out with that elbiw soon. Sucks to hear bud
 
804 said:
Nah mine gets caught in the elbow making any pull/ curl exercise VERY painful... like a spike being driven into my bicep/ forearm when the muscles flex... ishh sucks
Click to expand...

Ouch! Guess mine is something else. My dad said I may have enflamed/irritated the ulnar nerve and to "take it easy" (ha nevaaaaar!!!) and take some ibuprofen for awhile. We'll see. It just feels so weird! Like its asleep but... Not.
 
DJBeanPole said:
Ouch! Guess mine is something else. My dad said I may have enflamed/irritated the ulnar nerve and to "take it easy" (ha nevaaaaar!!!) and take some ibuprofen for awhile. We'll see. It just feels so weird! Like its asleep but... Not.
Click to expand...

Yeah, Initially I thought it was the ulnar. The doc said my fingers would go numb if that were the case.

The Solution said:
Rest up and kill it bro
Click to expand...

Good looks bro! I rested up and destroyed it this afternoon with some true volume.

JudgementDay said:
Updates are looking great man!
Click to expand...

Thanks JD! Glad to see you in here!



I will be posting today's log first thing tomorrow morning!

Had my cheat meal tonight... Greek salad with grilled chicken, pizza, and B&J's Americone dream (the entire pint). Back to the grind tomorrow.
 
How'd I miss this 804 my brother! Subbed!
 
08-09-2013

Yesterday's workout.

I have some lingering knee pain from the heavy day last week. I had a great workout that surprisingly didn't bother it much.

Legs/ Lower back/ Abs / Cardio

Foam rolling: 15min

SUPERSET 1:

Adductor:
160x20
160x20
160x20
160x20

Abductor:
160x20
160x20
160x20
160x20

SUERSET 2:

1 legged leg press:
218x15 (15L/15R)
218x15
218x15
218x15

Reeves Deadlifts: (standing on a riser - 3" deficit)(used straps)
175x10
245x5
295x5
295x4

SUEPERSET 3:

Farmers Walks (With DB's around a 1/16 mi track):
100x1lap
100x1lap
100x1lap
100x1lap

Hamstring curls:
130x15
130x15
130x15
130x15


Weighted hanging knee planks:
25lbs - 30sec
35lbs - 22sec
70lbs - 5 sec Dropset 35lbs -14 addtl sec
70lbs - 5 sec Dropset 35bls - 12 addtl sec

Cable serratus blasters:
50x20 (20L/20R)
50x20
57.5x15
65x12

- If anyone is interested, I will create a video of these.

HIIT : 15 min on spin bike - (1:1 intervals - 1 min sprint: 1 min cruise)
 
08-11-13 Yesterdays workout:

All supplementation is the same 4 AFX / 2 scoops HV

Chest / Back / Arms


Did a new variation of the resistance band chest contractions today in my warmup - basically added it to a pushup to increase resistance. Worked really well.

Inclined DB press:
70x20
70x20
80x15
80x15

SUPERSET 1:

Standing Cable raise up flys (one arm at a time - alternating - 120% ROM - really trying to target upper inner chest insertions):
15x15ea
17.5x12ea
20x10ea
20x10ea
20x10ea

Standard cable rows:
160x15
160x15
180x12
180x12
180x10

SUPERSET 2:

Seated caple pulldown flys - Crusafix's
30x15
30x15
30x14
30x13
30x13

Lat pulldown machine:
120x20
120x20
140x15
140x15
160x12

SUPERSET 3:

Standing hammer curls: (alternating)
60x10
60x10
70x10
70x9
70x8

Body weight dips
20
18
15
15
15

SUPERSET 4:

Incline smith machine press (5-7sec negatives - each rep explosive at bottom)
135x12
135x10
135x8
135x9

Cable preacher curls
65x12
65x12
72.5x10
80x6


I gotta give it to athletix. This pre-workout combo has me PUMPED up. I'm loving it more and more!
 
The Solution said:
Speaking of that. ARMS!
how come you dont train heavy often? just curious...
Click to expand...

This may sound wacko, but I've never gotten a lot out of heavy/low rep work. I will be throwing that in in a couple months though when bulking up!
 
08-12-2013 Yesterday

I ate like crap all weekend, So I kicked my workout yesterday into overdrive to burn some big time calories. Surprisingly, my knee felt great with almost no discomfort. All supplementation is in check with what it has been the past 2 weeks

Legs / Shoulders

SUPERSET 1:

Front Squats:
135x15
135x15
135x15
135x15

6-Ways:
15x8
15x8
15x6
15x6

SUPERSET 2:

1 legged leg press:
218x15L/15R
218x15L/15R
308x10L/10R
308x10L/10R
308x10L/10R

Side lateral shoulder raise machine:
95x15
95x15
110x12
110x12
110x12

SUPERSET 3:

Hamstring Curls:
130x15
130x15
130x15
130x15
130x15

Reverse shoulder press machine:
80x12
80x12
95x10
95x10
110x8

SUPERSET 4:

Hip adduction:
160x20
160x20
160x20
160x20

Hip abduction:
160x20
160x20
160x20
160x20

SUPERSET 5:

Face Pulls:
30x20
30x20
30x20
30x20
30x20

Banded spider crawls:
5 sets – to fail

HIIT on the spin bike (1:1 intervals)(Sprint:spin) - 15 min of sweat spray
 
Nice work brother. Hows the elbow feeling
 
08-12-13 Yesterday’s workout

Supplementation is the same – the pumps today on triceps were unreal – I hit low rep PR’s like it was my job!

Chest / Triceps:

Inclined DB press:
70x20
100x9
100x8
100x9

Standing cable raise up flys: (Iso – one arm alternating 110% reps – focusing hard on the upper inner chest)
20x12ea
25x10ea
25x10ea
25x9ea

Seated Cable pullover flys “Crusafixs”:
35x12
35x12
42.5x9
45x6

Dips:
BWx10
45x8
45x8
70x5
90x2 PR

One arm DB flat press:
80x10L/10R
90x8L/8R
95x6L/6R
100x5L/5R PR – first attempt

Seated overhead Triceps extensions:
100x12
110x10
110x10
120x8 PR – First attempt

Inclined Smith machine press (3 sec negatives – explosive – ¾ lockout – constant tension)
135x18
155x15
155x12

Couple triceps and chest burnouts.
 
The Solution said:
Slow negatives
Thank me later.
Click to expand...

Yep! I did! last week I did 7 sec negatives... that was reallllly brutal
804 said:


Inclined Smith machine press (3 sec negatives – explosive – ¾ lockout – constant tension)
135x18
155x15
155x12
Click to expand...


JudgementDay said:
Something I need to focus on again, slow negatives, it's been a long time for me, very effective. Also gotta love forced reps if you have a training partner.
Click to expand...

Exactly - get your partner to force them up and focus solely on the negs :biggthumpup:
 
08-13-13

So tonight I got in the gym and was having extremely horrid stomach pain... I tried to force the workout but it ended up making it worse... I got some good sets in but I had to leave after I sat in the fetal position for 30 min.. I'll be back at it tomorrow.

Back - never got to the biceps

Tbar style barbell row with Rope grip: (neglect bar weight)
90x15
135x12
160x10
180x8

flat lying DB pullovers:
90x15
100x11
110x8
110x6

Meadows Rows:
90x12L/12R
115x10L/10R
125x8L/8R
125x6L/6R

Lat pulldowns:
140x15
160x12
180x10

left... I'm going to hit some biceps and forearms tonight at home (with ez bar) if I start feeling better
 
Slow negatives and holds have done my chest wonders. Always focus on the rep tempo, pause, and flex's at the top. Makes a world of difference.
 
Get well bud, def have to ball out tomorrow so you wont lose to Gramps lol
 
Get feeling better big guy
 
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