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Time for some much needed R&R: Finaflex style! (Sponsored)

wasme said:
Doesed G8 at 11pm, but couldn't fall asleep.. last time I looked at the clock was 1:15am. However, had really stressful night and way too much on my mind. Was surprised I fell asleep at all. Mind you I did then sleep 7 solid hours.

Sleep last night - 7 hours unbroken.

Dream status - No memory of one.

Morning feeling - refreshed, ready to workout.

Workout:

9/8/13

Upon rising:

-dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA

Warmup - 5km run through park (fasted).

Day 2 - Lower Body Power

Squats - 90-120 seconds rest
160x8
180x8
260x5
270x5
290x5

- numbers are up here

Hack Squats - 60 seconds rest
230x10
240x10

Leg Extensions - 30 seconds rest
145x10
145x10
145x10

- added 5lbs

- last few reps were pretty painful, paused at 7 and 9 but got the set done.

Stiff Leg Deadlifts - 90 seconds rest
205x8
205x8
215x7

*added 10 on the last set but couldnt get all the way to 8...nausia set in around rep 4

Lying Legs Curls supersetted with Ab Wheel
90x10 / 10
90x10 / 10
90x10 / 10


Barbell Calf Raises supersetted with Crunches - NO rest
210x12 / 25
210x12 / 25
210x12 / 25
210x12 / 25


Felt like I had a great workout this morning. Run really cleared my mind, and thus was mentally on point.

This evening I will add in a second cardio session: 8km fast paced walk (2km of which is uphill).
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Nice core work! I am bad about doing my core...
 
All caught up. Solid work as usual wasme.
 
MrKleen73 said:
Sounds like things are going really well! Keep killing it!
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Thanks Kleen. Sleep/recovery have been top notch.

804 said:
Great work in here wasme! Sorry, I've been slacking lately.
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No worries bro, thanks man..

drewsicle3210 said:
Nice core work! I am bad about doing my core...
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LOL just hoping I am doing the ab wheel correctly - sometimes I am not so sure.

breezy11 said:
All caught up. Solid work as usual wasme.
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Thanks Breezy, give it my all. Really enjoying this training protocol.
 
9/10/2013


Doesed G8 at 10pm (early morning today - and all week for that matter)

Sleep last night - 7 hours unbroken.

Dream status - No memory of one.

Morning feeling - refreshed, ready for a run.


Got up this morning at 530 and dosed my BCAASAA with some Ignite2. Had a nice 5.5km run, before getting ready and heading into work.

Once back home I will do my weights session (Back / Shoulders Hypertrophy), and will post that upon completion.
 
Day 4: Back and Shoulders Hypertrophy

Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Bent Over Row Speed
170x3
180x3
180x3
180x3
180x3
180x3

Pulldowns (wide grip)
200x12
210x12
220x12

Seated Rows
140x12
140x12
140x10

One Arm Dumbbell Rows
70x15/15
70x15/15

Close Grip Pull downs (Palms facing) superset with Strechers
160x20 / 140x20
160x18 / 140x15

Seated Dumbbell Press
45x15
45x12

Upright Rows superset with Facepulls
100x10 / 100x15
100x10 / 100x15

Lateral Raises superset with High Pull Low Rows
20x20 / 50x12
20x20 / 50x12
20x20 / 50x9
 
Good workout, but rough. It has been cool here for a couple of weeks, and with the humid-ex today we hit 40 Celsius. Garage was very stuffy and hot, and wore me down towards the end of my workout.
 
Nice work in here, Wasme!
 
Nice work in here brother. I've still been following along quietly. Been super busy.
 
wasme said:
Got that right. I will admit it looks easier on youtube!
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I love the ab wheel, or using different grips on a (rolling) barbell. I never have felt so sore after just a few reps and funny faces.
 
9/11/2013


Doesed G8 at 11pm - last saw clock 11:10

Sleep last night - 6.5 hours unbroken. Woke at 5:39 one minute before the alarm - felt like I could definitely close my eyes for another couple of hours.

Dream status - No memory of one.

Morning feeling - tired, but shook it off fast.


Got up this morning at 540 and dosed my BCAASAA with some Ignite2. Good, but humid 5.2km run, before getting ready and heading into work.

- Legs Hypertrophy after work today.
 
804 said:
Supplementation looks to be on point bro! Good luck with legs tonight!
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Thanks man. Yes things are running pretty smooth on this end. G8 / BCAASAA are proving to definitely be beneficial when it comes to recovery.

Leg workout was pretty solid. Should have it up in a few.
 
Day 5: Lower Body Hypertrophy

Squats - Speed
225x3
245x3
245x3
245x3
255x3
255x3

Hack Squats
210x12
210x12
210x12

Leg Extensions
110x20
110x20
110x20
110x20
110x20

- this was grueling and it was hot has hell in the garage - was sweating bullets.

Romanian Deadlift
170x12
180x12
180x12

- got that last rep this week!

Leg Curls
60x20
60x20
60x20
60x20

Barbell Calf Raises superset with 3 sets Crunches and then 3 sets of Ab Wheel rollouts
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 10
210x15 / 10
210x15 / 10

Was a good workout. Was absolutely drenched by the end of it.

No second cardio session on this day.
 
I have to say todays workout has left me very light headed, almost dizzy. Strange.

Also noticing lately when working out my face/jaw hurt a little. I must be really pulling some crazy faces, and clenching my teeth more than normal. Anyone else have this issue?
 
9/12/2013

No G8 last night... but slept good.

Perhaps getting used to sleeping again is making the off nights better.

Was up at 545am and did 5.5 km (3 of which were HITT at a track) - fasted with BCAASAA.

Day 6: Chest and Arms Hypertrophy

After work: uncapped 4 maxPUMP and dumped into my ignite2

Flat Bench Press - Speed
225x3
235x3
245x3
245x3
245x3
245x3


Incline Dumbbell Press
60x12
60x12
60x12

Hammer Grip Dumbbell Press
50x15
50x15
50x12

Incline Dumbbell Flies
45x20
45x16

Preacher Curls superset with Overhead Tricep Extension
90x12 / 110x12
90x12 / 110x12
90x12 / 110x12

Concentration Curls superset with Rope Pushdowns
30x15-15 / 90x15
30x15-15 / 90x15
30x11-10 / 90x15S

pider Curls superset with Vbar Pushdowns
55x20 / 100x20
55x20 / 100x20

Solid workout, excellent pump in my arms. Next up in about an hour: 8km fast paced walk.
 
Lots of volume! Looks like a killer session buddy.
 
9/13/2013

No G8 last night. Back to it tonight though and good thing. 3 crappy hours of sleep. Still was up at 540am though and put in 6km (3.2km of HITT included at track). Glad though today is a non weights day as I am feeling very exhausted.

I am going to try dosing my Maxpump with my G8 tonight - see if I wake all pumped up and ready to go tomorrow! (as per Montego's off day dosing regimen)
 
9/14/13

No G8 last night. And only 3 hours sleep... horrible - and it showed during parts of my session today.

Got up: dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA and was out the door for my run.

Warmup - 6km run through park (fasted).

Day 1 - Upper Body Power

Bent Over Rows - Rest 90 seconds
185x5
185x5
185x5
205x5
205x5


Wide-Neutral Grip Pulldowns - 45 seconds rest
200x10
210x10
220x9

Close-grip Palms facing Pulldowns - 45 seconds rest
210x10
210x10
210x9

Bench Press - 90 seconds rest
180x8
180x8
260x5
280x5
280x3 - had nothing left in the tank here


Flat Dumbbell Press - 60 seconds rest
70x10
70x9
70x6 - this is where I am noticing no sleep

Military Shoulder Press - 90 seconds rest
130x10
130x10
160x10
160x10

Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
100x10 / 100x12
100x10 / 100x12
100x10 / 100x12

Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
165x10 / 100x10
165x9 / 100x10
165x7 / 100x10


I will not being adding in a second session of cardio today. But will certainly enjoy some G8 tonight!
 
wasme said:
9/14/13

No G8 last night. And only 3 hours sleep... horrible - and it showed during parts of my session today.

Got up: dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA and was out the door for my run.

Warmup - 6km run through park (fasted).

Day 1 - Upper Body Power

Bent Over Rows - Rest 90 seconds
185x5
185x5
185x5
205x5
205x5

Wide-Neutral Grip Pulldowns - 45 seconds rest
200x10
210x10
220x9

Close-grip Palms facing Pulldowns - 45 seconds rest
210x10
210x10
210x9

Bench Press - 90 seconds rest
180x8
180x8
260x5
280x5
280x3 - had nothing left in the tank here

Flat Dumbbell Press - 60 seconds rest
70x10
70x9
70x6 - this is where I am noticing no sleep

Military Shoulder Press - 90 seconds rest
130x10
130x10
160x10
160x10

Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
100x10 / 100x12
100x10 / 100x12
100x10 / 100x12

Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
165x10 / 100x10
165x9 / 100x10
165x7 / 100x10

I will not being adding in a second session of cardio today. But will certainly enjoy some G8 tonight!
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That pre workout shake looks familiar;)
 
Nice workouts like always, bro!
Are you still getting the jaw pain/irritation, or figured out the cause?
 
Dosed G8 at 12am

Sleep last night - 7 hours unbroken.

Dream status - No memory of one.

Morning feeling - refreshed, ready to workout.

Workout:

9/15/13

Upon rising:

-dumped 4 caps of MaxPUMP into a scoop of Ignite and a scoop of BCAASAA

Warmup - 5km run through park (fasted).

Day 2 - Lower Body Power

Squats - 90-120 seconds rest
160x8
180x8
260x5
270x5
290x5

Hack Squats - 60 seconds rest
230x10
240x10

Leg Extensions - 30 seconds rest
145x10
145x10
145x10

Stiff Leg Deadlifts - 90 seconds rest
205x8
205x8
215x8

Lying Legs Curls supersetted with Ab Wheel
90x10 / 10
90x10 / 10
90x10 / 10


Barbell Calf Raises supersetted with Crunches - NO rest
210x20 / 25
210x19 / 25
210x18 / 25
210x16 / 25

- decided from now on calves will be done to failure for each set.

Good workout. Felt fully recovered today. BCAASAA is getting pretty low, so that could change soon.
 
wasme said:
- decided from now on calves will be done to failure for each set.
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What was the goal before, other than failure?
 
wasme said:
Go 5 seconds on the way down? Will give that a go on Wednesday.
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Another brutal approach is doing standing or seated calf raises for sets of 30 with a 10 second hold at the top of every 10th rep. I usually use a 3 second concentric/eccentric for each rep and superset them with dorsiflexion (raising/moving foot in air) or banded tibia raises. Do either of those until your tibia goes numb.

Here's a banded tibia raise example:
Invalid Link Removed
 
breezy11 said:
Another brutal approach is doing standing or seated calf raises for sets of 30 with a 10 second hold at the top of every 10th rep. I usually use a 3 second concentric/eccentric for each rep and superset them with dorsiflexion (raising/moving foot in air) or banded tibia raises. Do either of those until your tibia goes numb.

Here's a banded tibia raise example:
Invalid Link Removed
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Thanks Breezy. I will incorporate both suggestions ... This morning when running I could really feel my calves from 'the going to failure' yesterday..
 
Nice work Simon! Good numbers on that Bench and interested to hear how you like the 5 second negatives on calves, although the real money is in a 1 seconds squeeze at top, a 5 second negative and a 5 second stretch per rep. You do a set like that and you will be completely astonished by the pump! So full the calve muscle does not even move when you walk.
 
MrKleen73 said:
Nice work Simon! Good numbers on that Bench and interested to hear how you like the 5 second negatives on calves, although the real money is in a 1 seconds squeeze at top, a 5 second negative and a 5 second stretch per rep. You do a set like that and you will be completely astonished by the pump! So full the calve muscle does not even move when you walk.
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Thanks Chris... all kinds of options here to play with.
 
Nice leg day wasme!! I really need to start training legs more. Once softball season is over and I can hit gym that extra day it will be on!!
 
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