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TGR's Cheetos Chraining

drewsicle3210 said:
Good stuff. Nice squat session too. I can feel your burn!

How are you liking the Versa-1?
Click to expand...

I don't know... Ive been very tired from lack of sleep and I'm not sure how that may be affecting the focus. I mean, I'm dog tired all the time right now and have been the last two weeks.

I am super hungry all day. Not sure if that's from the versa...
 
Versa has been known to make people hungry. Increased strength, focus, vascularity, muscle fullness have all been stated.
 
drewsicle3210 said:
Versa has been known to make people hungry. Increased strength, focus, vascularity, muscle fullness have all been stated.
Click to expand...

My sodium intake may be screwing with the vascularity, but I definitely feel muscle fullness. I stopped the MaxPump Saturday, so that should wear off soon. I'll continue to run Versa 1 for another month solo and see how it does.
 
I elected to sleep in today. My sleep was broken due to the dogs barking all night. I've been short on sleep as it is and I have two court cases today and it's an away game for kiddo tonight, so I would've ended up having a crappy workout tomorrow anyway. Hopefully this will help set me on track, and this Saturday will be the first in over a month that I'll be able to sleep past 5am.

Oh well, this just means I won't be repeating legs this week.
 
RegisterJr said:
I elected to sleep in today. My sleep was broken due to the dogs barking all night. I've been short on sleep as it is and I have two court cases today and it's an away game for kiddo tonight, so I would've ended up having a crappy workout tomorrow anyway. Hopefully this will help set me on track, and this Saturday will be the first in over a month that I'll be able to sleep past 5am.

Oh well, this just means I won't be repeating legs this week.
Click to expand...

Oh man, I slept in also. My problem was my 5 year old with a fever. Nit a problem actually, but that is why I didn't sleep much. I am about to hit the sack right now.
 
Sleep gentlemen, the iron will still be there tomorrow.
 
I wake up relatively wide-awake every hour or two to go to the restroom, but as soon as my alarm goes off I'm groggy as hell and battle to get up. Thank God for coffee.

Has anyone tried Melatonin 5mg? I wonder if that's what's making me not want to get up. I don't have trouble sleeping really, but the melatonin helps a little to go back to sleep if the dogs wake me up.

Any-who, I'm downing my bold coffee and executing a high volume BM right now, and I decided to do 1.5s Jack3D with my Versa 1 and BCAA's this morning before back and biceps.
 
Melatonin does that to me if I use more than 2 mg. Try cutting in half ( I'm 5'6"). I read somewhere to make sure you take breaks from it.
 
kenpoengineer said:
Melatonin does that to me if I use more than 2 mg. Try cutting in half ( I'm 5'6"). I read somewhere to make sure you take breaks from it.
Click to expand...

Typically we only take them 3-4 times a week. Does it require longer breaks?

Cutting it in half is a great idea. The reason we got the 5's is because my wife barely sleeps.
 
RegisterJr said:
Typically we only take them 3-4 times a week. Does it require longer breaks? Cutting it in half is a great idea. The reason we got the 5's is because my wife barely sleeps.
Click to expand...

Looks like there is no evidence for tolerance building:

Invalid Link Removed
 
All one super set, no breaks except to get from one to another.

Barbell Reverse Grip Bent Over Row 192.5

Set 1 : 115x19
Set 2 : 165x5
Set 2 : 115x7
Set 3 : 155x6
Set 3 : 105x10
|
Spider Curl 120

Set 1 : 100x5
Set 2 : 100x6
Set 2 : 80x5
Set 3 : 80x10
|
Cable Palm Rotational Row 140

Set 1 : 80x12
Set 2 : 100x10
Set 2 : 80x8
Set 3 : 100x12
Set 3 : 80x8
|
Bicep Curl Machine (MATRIX) 180

Set 1 : 150x6
Set 1 : 110x4
Set 1 : 80x6
Set 2 : 130x6
Set 2 : 90x5
Set 2 : 60x6
|
Chin Up N/A

Set 1 : BWx6
Set 2 : BWx4
|
Barbell Drag Curl 145.67

Set 1 : 115x8
Set 2 : 115x8
Set 2 : 105x5
Set 3 : 105x8
Set 3 : 85x5
Set 3 : 65x7
Set 3 : 45x5
|
Close Grip Reverse Lat Pull Down 249.33

Set 1 : 220x4
Set 1 : 200x2
Set 1 : 170x6
Set 2 : 200x4
Set 2 : 160x5
Set 2 : 130x4
|
Notes

I did cardio sprints before and after, and I think I'm going to start doing that every day again. Besides, that's better than lowering my diet...
 
I look at this workout and it makes me say I'm a wimp. Lol. Nice job brother.
 
RegisterJr said:
Typically we only take them 3-4 times a week. Does it require longer breaks?

Cutting it in half is a great idea. The reason we got the 5's is because my wife barely sleeps.
Click to expand...

The 5's I have are gel caps. I have had 3's, but 5's are more effective IMO. More is better right? ;)
 
All one super set:


Dumbbell Bench Press 114.67

Set 1 : 80x13

Set 2 : 80x10
Set 2 : 60x6

Set 3 : 80x8
Set 3 : 55x4

Set 4 : 55x10
|
Ab Rollout on Knees 17

Set 1 : 17 Laps/Reps
Set 2 : 11 Laps/Reps
|
Dumbbell Decline Press 98

Set 1 : 70x12

Set 2 : 70x10
Set 2 : 55x4

Set 3 : 70x9
|
Plate Twist 78.17

Set 1 : 35x37
Set 1 : 25x10
Set 1 : 10x10

Set 2 : 35x30
Set 2 : 25x6
|
Butterfly 293.33

Set 1 : 220x10

Set 2 : 190x13
|
Notes

I did sprints before I started and in between some sets, but my left Achilles is killing me!

Strength sucked today. I picked up the 100's on flat and barely even half assed it. Not sure if I was being a sissy, if it was because of fear of my shoulder, or because I skipped dinner and ate no preWO. I definitely made up for it today. I have eaten non stop since I left the gym.
 
RegisterJr said:
All one super set:


Dumbbell Bench Press 114.67

Set 1 : 80x13

Set 2 : 80x10
Set 2 : 60x6

Set 3 : 80x8
Set 3 : 55x4

Set 4 : 55x10
|
Ab Rollout on Knees 17

Set 1 : 17 Laps/Reps
Set 2 : 11 Laps/Reps
|
Dumbbell Decline Press 98

Set 1 : 70x12

Set 2 : 70x10
Set 2 : 55x4

Set 3 : 70x9
|
Plate Twist 78.17

Set 1 : 35x37
Set 1 : 25x10
Set 1 : 10x10

Set 2 : 35x30
Set 2 : 25x6
|
Butterfly 293.33

Set 1 : 220x10

Set 2 : 190x13
|
Notes

I did sprints before I started and in between some sets, but my left Achilles is killing me!

Strength sucked today. I picked up the 100's on flat and barely even half assed it. Not sure if I was being a sissy, if it was because of fear of my shoulder, or because I skipped dinner and ate no preWO. I definitely made up for it today. I have eaten non stop since I left the gym.
Click to expand...

Yeah buddy, getting your grub on!
Nice workout. I need to do core!!
 
Annnnd damn. Was up all night with what feels like a groin tear. Maybe i was landing on my right leg wrong trying to overcompensate for the IT band pain when doing HIIT yesterday?
I figured since it was tricep day I could go in anyway. So, after waking up at 0315 and drinking 1/2 cup coffee, I went back to bed. I can barely walk it hurts so bad.
 
Oh man! Groin pull is not fun at all. Heal fast!
 
I'm headed back in the gym today. No lower body, including cardio, this week. Maybe not for a few weeks. I really need to stay 100% on point with my diet... The plan is 2586 cals, 224/253/68-89f. At least for today. If I can't work up a sweat super setting without a cardio boost, I might drop my evening carbs (about 205 cals).

I am undecided on whether I'll use a PWO all week. This morning I'm doing 1x OxyElite Pro Thermo and 1.5x Jack3D micro just to give me a boost (Following coffee, of course). If I can stay motivated and on track without, then I'm back to the break period.
 
Barbell Shoulder Press 126.67

Set 1 : 95x10

Set 2 : 95x6
Set 2 : 65x8

Set 3 : 65x12
|
Chest Dip N/A

Set 1 : 0x10
Set 1 : 0x10

Set 2 : 0x19

Set 3 : 0x11
|
Barbell Shrugs Behind The Back 337.5

Set 1 : 225x13

Set 2 : 225x15
Set 2 : 185x7

Set 3 : 185x17

Set 4 : 185x14
Set 4 : 135x14
|
One Arm Supinated Dumbbell Triceps Extension 46.67

Set 1 : 35x10

Set 2 : 30x11
Set 2 : 30x5
Set 2 : 30x2

Set 3 : 35x5
Set 3 : 20x8
|
Barbell Up Right Row 129.83

Set 1 : 95x9
Set 2 : 95x11
Set 3 : 95x10
Set 4 : 95x10
|
Reverse Grip One Arm Seated Overhead Tricep Extension 39

Set 1 : 25x14

Set 2 : 30x9
Set 2 : 25x10
Set 2 : 15x5

Set 3 : 30x5
Set 3 : 25x3
Set 3 : 15x7
|
Notes

No PRs today. My left shoulder barely participated, and my triceps didn't feel strong either. Probably mental from being out so much and not being able to do any warmup cardio. Good news: tomorrow is a new day.
 
drewsicle3210 said:
Nice job bro.
Those shrugs cause and leg/groin pain? Seems like I tense up alot when I do those
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No, surprisingly. I did several groin stretches before hand, and did some SLOW bar only reps at first to see if I noticed any tweak and I didn't.
 
Pre:
Coffee
5g BCAA's
3G Creatine
1s Jack3D Micro
Versa 1
2x Flaxoil pills

Intra: Water

Post: Water, food.

All one super set:

Hammer Pull Up N/A

Set 1 : 0x8

Set 2 : 0x6
Set 2 : 0x2
|
Incline Dumbbell Curl 45.33

Set 1 : 40x4
Set 1 : 35x3
Set 1 : 30x7

Set 2 : 30x10

Set 3 : 30x8
Set 3 : 25x3
|
Wide Grip Rear Pull-Up N/A

Set 1 : 0x5

Set 2 : 0x4
|
One Arm Iso Lateral High Row 202.67

Set 1 : 160x8

Set 2 : 135x10

Set 3 : 135x10
|
Dumbbell Biceps Curl Reverse 33.33

Set 1 : 25x10
|
Wide Grip Pulldown Behind The Neck 221

Set 1 : 140x15

Set 2 : 170x9
Set 2 : 140x5
Set 2 : 110x8

Set 3 : 170x5
Set 3 : 140x4
Set 3 : 110x8
|
Notes:

I've got a small cough and have been sneezing a bit today. Nothing serious, but possibly a reason why I've been so weak. That, and calories, I s'pose. That just means I need more PWO tomorrow.

I did get on the treadmill but never went over 6.5mph. Still though, no pain. In not jumping back to sprints or any leg lifts this week. I'll slowly add back the running.
 
I'm taking another rest day today. We didn't get home from kiddos game until about 945. Then, after finally laying down, one of our dogs got out and I had to go retrieve her.

The way the last couple weeks have been I'm contemplating just resting up until next Monday. I can't do legs anyway, and my IT band is sore from my very brief cardio. I dunno, I'll play it by ear, but not feeling drained for a few days and letting my body catch up sounds good, but I'm worried about how hard it it to get motivated free taking breaks... so...
 
Call it a "healing" week and use the time to take a PWO break and do some stretching/light cardio. We'll be here waiting for you to start up again! (With the motivation hammer in hand! Jk)
 
Sounds good, but as your brother I doubt you can take that much time off. Just take it easy and work around the injury, not through it. And make sure to activate the injured areas through light exercise and stretching to prevent atrophy
 
So, I took the rest of the week off. I haven't had a limp since Tuesday, and yesterday, without melatonin, I woke up ready to wo at 0330. But, I stuck to my rest.

Today I am volunteering at a 5K, and I MAY run it. We'll see..:
 
RegisterJr said:
So, I took the rest of the week off. I haven't had a limp since Tuesday, and yesterday, without melatonin, I woke up ready to wo at 0330. But, I stuck to my rest.

Today I am volunteering at a 5K, and I MAY run it. We'll see..:
Click to expand...

You can't just take a break. IF you run, well, .... Don't.


Running will take your gainz...











Just kidding!
 
I didn't run it. My IT was sore just from walking around. I'm reminded by seeing all of the local runners that not enough people work out their legs. Men that were top heavy (if any weight at all), and women who were skinny-fat abound.

Anyway, it's been 10 days since my groin pull, 5 days since any limp or direct pain; and I've been doing stretches and body squats that have felt normal. I plan to start tomorrow of with legs, cardio and squats to test the groin, and see where that goes. If there is no pain then I'm back at it, semi-full. If there is any pain, then I'll start with chest like the rest of America.
 
Pre:
Creatine x3g
Versa-1
5g BCAA's
1 sample pack of Stimul8*

** I liked the Stimul8 a lot. I'm not sure exactly how many servings a whole packet is, but it was a little much for my tolerance. I had crazy shakes and that awesome tingly feeling. My workout was at about 50-60%, but I'll call it an overall win after pulling my groin 10 days ago. Also was very tasty!


Squats super-set with Calves:

Barbell Full Squat 300

Set 1 : 135x10
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 135x15
Set 5 : 135x12
Set 6 : 135x8
|
Seated Calf Raise 225

Set 1 : 90x20

Set 2 : 135x20

Set 3 : 135x13
Set 3 : 90x13

Set 4 : 90x15

Set 5 : 90x18

Set 6 : 90x19
|
One Leg Extension 126.67

This was one set (with the exception of set 6), switching legs back and forth as the only break.

Set 1 : 100x8
Set 2 : 100x5
Set 3 : 80x5
Set 4 : 80x3
Set 5 : 80x6
|
Notes
 
Nice work on the lower body. Stimul8 is pretty powerful! Good to see the groin pull is better.
 
Pre:
Creatine x3g
Versa-1
5g BCAA's
2s Jack3D Micro

Dumbbell Bench Press 111

Set 1 : 90x7
Set 2 : 85x8
Set 3 : 80x10
|
Weighted Decline Crunch 61.83

Set 1 : 35x23
Set 1 : 25x3
Set 1 : 1x10
Set 2 : 35x15
|
Dumbbell Incline One Arm Press 86.33

Set 1 : 70x7
Set 2 : 60x10
|
Decline Weighted Twist 24.67

Set 1 : 10x44
|
Cable Lower Chest Raise 93.33

Set 1 : 70x10
Set 1 : 50x5

Set 2 : 70x9
Set 2 : 50x6
|
Butterfly 240.67

Set 1 : 190x8
|
Notes

Meh. I have a bug or something. I hit the snooze button twice and finally dragged myself out of bed. My energy is low, my throat is starting to get sore, and blah, blah, blah. The last two weeks of workouts have been shot, pretty much. Oh well. I'll keep getting in until I push through it.
 
Well, I've been mostly MIA since my groin pull because I was in only 5 times in a two week period, and kinda wasn't feeling very motivated. I got in Back and Core this past Saturday, Shoulders and Triceps Monday, Chest with improved form (lower weights though; watching the "so you think you can bench" videos). Surprisingly, my traps and back and core have some DOMs from that chest workout. According to the videos, that may be normal.

I took today off because I didn't get to even lie down until after ten, and I'm thinking with my slower recovery and strength recently and not have very restful "rest days", it'll do me good to take a break on Wednesdays anyway. Maybe at leaf until after kiddos football season ends.

Anyway, back at logging again tomorrow... Hopefully legs if my right hammy participates. If not, I'll do biceps and back...
 
Fall kills my motivation level. I think it's just the change of weather that affects us. Glad to see you're getting better with that painful groin pull.
 
kenpoengineer said:
Fall kills my motivation level. I think it's just the change of weather that affects us. Glad to see you're getting better with that painful groin pull.
Click to expand...

Maybe that's it...

Thanks bro!
 
Pre:
1 egg
3g Creatine
5g BCAA's
1s Agmatine

Warmup:
Treadmill 1x4, 2x7, 1x4, 2x7, 1x4

If I has more time I would've done a little more. My IT/Achilles doesn't seem to hurt if I don't go above 7, maybe 7.5. I may start adding afternoon cardio in the next couple days.


Smith Machine Bench Press 307.5

Set 1 : 135x13
Set 2 : 225x9
Set 3 : 225x8
Set 4 : 225x11
Set 5 : 225x6 drop +
Set 5 : 135x4 pause +
Set 5 : 135x3 pause +
Set 5 : 135x3 pause +

*135 done at slow reps, no shoulder pain here. May stay on the smith and with DBS until my shoulder stops hurting altogether and I can build the strength back up.
|
Barbell Curl 144

Set 1 : 115x7 PR

Set 2 : 120x6 PR
Set 2 : 105x3

Drop set:
Set 3 : 105x10
Set 3 : 85x6
Set 3 : 65x6
Set 3 : 65x9
|
Cross Body Hammer Curl 58.5

Set 1 : 45x8 PR
Set 2 : 45x9 PR

Drop set:
Set 3 : 45x4
Set 3 : 40x2
Set 3 : 30x2
|
Dumbbell Decline Bench Press 105

Set 1 : 70x15 PR
Set 2 : 80x7
|
Dumbbell Alternate Bicep Curl 54

Set 1 : 40x10

Drop set:
Set 2 : 45x6
Set 3 : 30x6
|
Butterfly 344.5

Set 1 : 235x12
Set 2 : 250x11
Set 3 : 265x9
|
EZ Bar Close Grip Curl 130

Drop set:
Set 1 : 100x9 PR
Set 2 : 90x2
Set 3 : 80x2
|
Notes
Overall, the best workout I've had in a few weeks and I didn't gave any stims. Hopefully I can keep that up. I know it's all a mental game...
 
drewsicle3210 said:
Nice job bro!!

Did you put the raw egg in the protein shake? I may start doing that, I am almost out of flax seed
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Oh, no. I don't like gagging. I haven't been using protein shakes, so I precooked it the night before. Playing around with my pre-workout foods.
 
Impressed with that workout! Coming back like a beast! Keep it up brother!
 
Man look at those bench numbers!!
I wish I had a spot to see where I could take it. Maybe I could just use the smith machine and set the stops to save my life!!!
 
What's up brother?? Looks like the place to be so thought I'd stick around for awhile haha!! Good work in here!
 
kenpoengineer said:
Impressed with that workout! Coming back like a beast! Keep it up brother!
Click to expand...

Thanks, man! First time in a little while that my motivation wasn't low.

drewsicle3210 said:
Man look at those bench numbers!!
I wish I had a spot to see where I could take it. Maybe I could just use the smith machine and set the stops to save my life!!!
Click to expand...

Thanks! I've just been having weird tweaks ever since i started using a barbell again. I don't WANT to stick to db's only, but that leaves the smith as my only option until I can figure out what is causing it. A weak shoulder, probably. As far as the numbers go, I was at 305x2 almost a year ago. I'd be surprised if I could do 275x2 right now.

niners4reggie said:
What's up brother?? Looks like the place to be so thought I'd stick around for awhile haha!! Good work in here!
Click to expand...

Thanks bro! How fitting to have the bicep beast himself show up on bicep day! Welcome!

wasme said:
Very late to this party... can I play too?
Click to expand...

The party didn't start until you got here, Simon! Virtual low carb protein cookies for all!
 
Pre:
1s Agmatine
3g Creatine
5g BCAA's
*Forgot to eat anything

Treadmill:
4x1, 7x2, 4x1... then I stopped. My left IT/Achilles was killing me. I'm going to do elliptical tomorrow, at least long enough to break a sweat and get my blood flowing. The doc suggested inserts with ankle supports. Maybe it is my work boots?

Barbell Deadlift 357

Set 1 : 125x5
Set 1 : 225x5

Set 2 : 315x4

Set 3 : 315x1
Set 3 : 225x9

Set 4 : 225x9
|
EZ Bar Triceps Extension 132

Set 1 : 90x14

Set 2 : 90x10
|
Chin Up N/A

Set 1 : 0x6
Set 1 : 0x2
Set 1 : 0x1

Set 2 : 0x6
Set 2 : 0x1
|
EZ Bar Lying Close-Grip Triceps Extension Behind the Head 80

These took a while to get used to. Slow movement to bending it like a skull crusher, then dropping behind my head, back up, then the squeeze out.

Set 1 : 60x10

Set 2 : 60x9
|
Barbell Bent Over Row 234.33

Set 1 : 135x2
Set 1 : 185x8
Set 1 : 135x7

Set 2 : 185x6
Set 2 : 135x7

Set 3 : 135x12
|
Leaning reverse extension burnouts Alternating palm fwd and bwd 36

Again, I don't know if this is real weight or not. I highly doubt it, as most tricep exercises I do are heavier. Good pump non-the-less.

Drop Set 1:

Set 1 : 30x6
Set 2 : 27.5x3
Set 3 : 25x2
Set 4 : 22.5x2
Set 5 : 20x2
Set 6 : 17.5x2
Set 7 : 15x2
Set 8 : 12.5x4
Set 9 : 10x4

Drop Set 2:
Set 10 : 25x7
Set 11 : 20x4
Set 12 : 15x4
Set 13 : 10x5
|
Notes
Exercise : EZ Bar Lying Close-Grip Triceps Extension Behind the Head
- Note : Set 2: + 10 reps close press at the end.

No PR's, but all in all felt good.

Last football game of the year for kiddo tonight. The sky is falling and we're down 22-0 at the half...
 
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