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MANsports PURE PF3 swelling up log -chefbo

niners4reggie said:
Nice workout bro! I had some shoulder issues in the past as well, the only thing that helped me was lots of stretching, warming up good and time. Now it's my elbow that's been a lingering issue.
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Thanks Reggie I do what can. Itty-bitty to stretch during the workouts as much as possible. The shoulder is an old arthritis problem from from way back.
 
Careful with overhead presses and bench form. Sometimes joint formulas / fish oil isn't enough.
 
Piston Honda said:
Careful with overhead presses and bench form. Sometimes joint formulas / fish oil isn't enough.
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Yeah I'm gonna take it easy on them this week. Just keep everything work but no stress. Gives me time to work on my weakess point....legs!
 
well drove all the way to the YMCA just to find out they were closed. It's Labor day and I want to Labor on the iron!!!!!

So came back home and hit the home gym for a mini back session

lat pulldowns close grip reverse
75 for 50,40,30,20,10
wide grip
74 for 50,40,30,20,10

wide grip bentover rows
85 for 30,20,10
close grip rows
85 for 30,20,10

barbell shrugs
85 for 3-10
those close grip bent over rows really targeted my middle back I could feel the muscles gripping as I pulled up. felt great.

man if it wasn't for my shoulder problems I would have no pain at all from these workouts . this stuff is on the money on recovery i'll say that. I know I could have crushed it tonight if the gym was open but as long as I get something in its better than sitting on my ass.

Didn't know if I reported this but on Saturdays I take my son to taekwondo and outside the ymca they have a park with a strength trail on it with 10 different apparatuses to exercise on a 2/3 mile track through the woods. three laps 2 miles up and down hills. man what a workout got some great cardio in and it was a great place to exercise out in nature. I will be doing this every week from now on.
 
chefbo said:
well drove all the way to the YMCA just to find out they were closed. It's Labor day and I want to Labor on the iron!!!!!

So came back home and hit the home gym for a mini back session

lat pulldowns close grip reverse
75 for 50,40,30,20,10
wide grip
74 for 50,40,30,20,10

wide grip bentover rows
85 for 30,20,10
close grip rows
85 for 30,20,10

barbell shrugs
85 for 3-10
those close grip bent over rows really targeted my middle back I could feel the muscles gripping as I pulled up. felt great.

man if it wasn't for my shoulder problems I would have no pain at all from these workouts . this stuff is on the money on recovery i'll say that. I know I could have crushed it tonight if the gym was open but as long as I get something in its better than sitting on my ass.

Didn't know if I reported this but on Saturdays I take my son to taekwondo and outside the ymca they have a park with a strength trail on it with 10 different apparatuses to exercise on a 2/3 mile track through the woods. three laps 2 miles up and down hills. man what a workout got some great cardio in and it was a great place to exercise out in nature. I will be doing this every week from now on.
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Way to get that workout in bro!!
 
think I am gonna go on a deload for the rest of the week (just light training and cardio Saturday) give myself time to recoop with the shoulder and not try ti tax it anymore than I should. I want this bulk to start fresh and healthy. gonna go do a arm work out now and will log it later.

preworkout and a scoop of PF3 already down. so here we go.
 
now for psot workout pf3 and meal with creatine and test ooster.
8 ounces chicken 2 cups brown rice an apple

arms
straight circuit no rest 3 sets ea at 10-15 reps per
concentration curls 25 lbs
tricep pushdowns 45
skull crushers 45
close grip press 45
ez bar curls 45
hammer curls 25

good to go. thanks to misfit for giving me some info on de loading never had heard of it but I believe this will be the trick for me to rest that shoulder of mine. work has beens tressful enough as of late with the college starting back and 1500 students to feed three times a day, home life with the kids in activities sometimes we just need to rest and recoop.
 
chefbo said:
now for psot workout pf3 and meal with creatine and test ooster.
8 ounces chicken 2 cups brown rice an apple

arms
straight circuit no rest 3 sets ea at 10-15 reps per
concentration curls 25 lbs
tricep pushdowns 45
skull crushers 45
close grip press 45
ez bar curls 45
hammer curls 25

good to go. thanks to misfit for giving me some info on de loading never had heard of it but I believe this will be the trick for me to rest that shoulder of mine. work has beens tressful enough as of late with the college starting back and 1500 students to feed three times a day, home life with the kids in activities sometimes we just need to rest and recoop.
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Yep, that's one of the reasons I love 5/3/1 so much. It practically forces you to deload. I always seem to come back stronger the next week after I do.
 
Misfit28 said:
Yep, that's one of the reasons I love 5/3/1 so much. It practically forces you to deload. I always seem to come back stronger the next week after I do.
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Couldn't agree more. 5/3/1 is an awesome protocol and almost prevents you from killing yourself. Definitely need to deload myself, even though I'm kinda forced to do that now since ive been in a car going on 16 hours lol
 
allnatural923 said:
Couldn't agree more. 5/3/1 is an awesome protocol and almost prevents you from killing yourself. Definitely need to deload myself, even though I'm kinda forced to do that now since ive been in a car going on 16 hours lol
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Oh that sucks! That's along time in a car
 
I am gonna give 5/3/1 a run . I did some research h on it today and got my numbers in line. so I just do the four core exercises and nothing else?
 
chefbo said:
I am gonna give 5/3/1 a run . I did some research h on it today and got my numbers in line. so I just do the four core exercises and nothing else?
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I'll send you some info tomorrow.

Basically the four main lifts, but there are several accessory templates. I'm currently doing the "Bodybuilder" template.
 
still no leucine but I haven't had an update yet on where it is at. so on with the plan.

the gym is getting more crowded with the kids back in school and of course no one has ever taught most of them any gym etiquette about cleaning up the workout area or reracking the weights . most just finish or move on to something else and leave there **** lying everywhere. I am gonna have to try to get to my other Y for my workouts from now on. but enough bitching!

shoulders are sore as hell and am not getting but about 4 hours of sleep a night because of it. they only start about 3 in the morning and got to work at 5:30 so no rest for the weary.

did get a blazing arm workout in yesterday though did it in about 20 minutes and took over what apparatus I could while I had the time.

super triset of triceps!

reverse extensions/one arm pushdowns /straight bar pushdowns
95 /55/95 for 4 sets 15 reps each

hammer curls 4 sets 15 reps, 25,30,35 , 35 lbs

seated incline curls
30, 30, 35, 25
10,10,10, failure

lost control of the area after that with 40 students in the y so I was done. was planning on doing an evening set at home but got dinner plans with my twins for their extended birthday(grand dad took them out)

I am gonna try for shoulders or chest today if possible.

breakfast - 4 ounces steak, 3 ounces chicken, 4 eggs, 2 small new potatoes, PF3 and fat burner.

I know that these of pains can't be put away by the PF3 they are to severe so I don't count them with recoop. my joints are ok and my muscle definitely feel better after I have taken it the next day.

got tto go get my son off to tae kwoon do and cardio for the old man. check in later.
 
chefbo said:
I am gonna give 5/3/1 a run . I did some research h on it today and got my numbers in line. so I just do the four core exercises and nothing else?
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I recently got some good info on it from a good member on here....look for the pdf or google your tail off....there's more to it then that's
 
hvactech said:
I recently got some good info on it from a good member on here....look for the pdf or google your tail off....there's more to it then that's
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I am reading up on it as well. It is a but confusing thus far. Not sure when I plan on giving it a shot
 
^^^ customer service extraordinaire!
 
The best!
 
pete8407 said:
I personally don't have any samples but I could send you a couple out of my tub
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that's cool Pete , don't want you to go to no troble was just wondering what it was like. I still haven't found the all around one iwant for good. the one I get great pumps with stims me too much(bp) the one that gives me great focus (no pumps) i'm like Goldilocks I guess!
 
was gonna get me in a nice chest workout today but got called into work for about 5 hours so shot that to hell.
I am hoping tomorrow I will get to get on legs. they are the weakest point by far. I seem to have picked up some more fat around my midsection got to be the lack of diet I have been running on. I cannot get my traditional meals in during the day lately because of work . I get there and I don't get a break for 4 hours grabbing what I can ususally a banaa , sandwich or supplement shake to tide me over. I noticed when I stuck to my regiment of 7 meals a day I never gained any fat, my mid was tight(not 6 pack tight) but solid. man you get off track just one little bit and your body smacks the crap out of you! I am gonna try to buckle down this week and get it together . gonna set timers on my phone to remind me to eat. and see what happens I bet I bounce right back!
 
chefbo said:
was gonna get me in a nice chest workout today but got called into work for about 5 hours so shot that to hell.
I am hoping tomorrow I will get to get on legs. they are the weakest point by far. I seem to have picked up some more fat around my midsection got to be the lack of diet I have been running on. I cannot get my traditional meals in during the day lately because of work . I get there and I don't get a break for 4 hours grabbing what I can ususally a banaa , sandwich or supplement shake to tide me over. I noticed when I stuck to my regiment of 7 meals a day I never gained any fat, my mid was tight(not 6 pack tight) but solid. man you get off track just one little bit and your body smacks the crap out of you! I am gonna try to buckle down this week and get it together . gonna set timers on my phone to remind me to eat. and see what happens I bet I bounce right back!
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That's cool, dieting is super hard. Let me know if you want to try Game Day, I'll send you some
 
right on pete looking forward to it.

ok on to more business allright misfit I took the dive and started 5/3/1 today with bench
I have been researching it and will be doing the bodybuilder like you . I like the setup it has . Now as most people that haven't done this i'm going this is going to be easy lifting this weight but man was I wrong . oh yeah the first 3 sets weren't bad but after I got through the main body and started doing the extra sets at around 75 lbs I could barely lift the bar. I did get 20 out on the last set but I was screaming over my headphones. I can imagine everyone looking in the gym going what a weak ass he's only pressing 75 pounds. yeah ******* on my 11th set! I did some machine dips as assistance work but that was it . wish I would have found this earlier. I can tell in 4 weeks i'll be beating my max for sure. I hope this really spurs on the growth along with the strength. I will add the extra assistance bodybuilder work after this week or do one month of this and then change. I would have never though this in amillion years. thanks for letting me know about this and the link up.

on another not finally got the leucine today !hoorah!!! took pf3 +preworkout prior , pf3 during and pf3 , leucine and creatine post. I felt really good except for the shoulder today after training. I will be doing squats tomorrow 5//3/1 hopefully the back will hold out. ya'll have a good night and bust that iron tomorrow my brothers. everyone is rocking these logs super bad!!!!! just remember its still yo mf set!!!!!!!!!
 
5/3/1 is no joke. Glad you're switching routines and keeping those muscles guessing. Nice work here Chef.
 
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