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11/6/2013

Had a great 5.5km run this morning.

I am contemplating a rest day weights-wise though. Have just completed 2 cycles of 4 on, 1 off... and feeling pretty tired after the last 2 days. So might be best to go 2 on 1 off this week. Will see how my energy is when I get home.
 
Well got home from work, and felt the need to workout after all. (No rest for the wicked I guess)

GVT: Shoulders and Back Width

Stimul8 was dosed 20 minutes prior and I must say, this ended up being one of my best workouts yet.

Seated Barbell Press:
120x10
120x10
120x10
120x10
120x10
120x10
120x10
120x10
120x10
120x10

-tempo was 40X0
-shoulder was much better today. Nagged me a little towards the end but not like before.

Wide Grip Lat Pulldowns:
180x10
180x10
180x10
180x10
180x10
180x10
180x10
180x10
180x10
180x10

-tempo was 40X0

Face Pulls:
110x15
110x15
110x15
110x15

Neutral Close Grip Pulldowns:
180x15
180x15
180x12 - not sure what happened here
180x15

Shrugs:
60x10
60x10
60x10

- 4 second pause at the top

Stretchers:
140x10
140x10
140x10

- I simply can't say enough about Stimul8 killer focus, intense drive and top notch energy. Montego1 you will be happy to hear I even slammed my shake after.
 
11/7/2013

Morning started with 5km before work (fasted).

Arm destruction after work with a healthy dose of Stimul8.
 
Solid presses Wasme!
 
11/7/13

Stimul8 dosed at 3/4 scoop mixed with BCAA SAA x 1 scoop

Arms

SuperSet 1

Close Grip Bench Press:
130x10
130x10
130x10
130x10
130x10
130x10
130x10
130x10
130x10
130x10

Ez Bar Curls:
85x10
85x10
85x10
85x10
85x10
85x10
85x10
85x8
85x7
85x9

Superset 2

Rope Pushdown:
90x12
90x12
90x12
90x12

Preacher Curls:
70x15
70x15
70x12
70x12


Superset 3

Overhead Tricep Extensions:
100x10
100x10
100x10

Concentration Curls:
30x10/10
30x10/10
30x8/8


Excellent mind muscle connection. Was really in the zone, arms were pumped the max after this session - was a chore washing my hair in the shower. Love it.
 
wasme said:
Was really in the zone, arms were pumped the max after this session - was a chore washing my hair in the shower. Love it.
Click to expand...

Ha! Sweet!
 
wasme said:
Ya nothing better than your arms shaking while trying to drink your shake, and then not being able to reach the back of your head - without having to stretch in the shower lol
Click to expand...

You're selling me more and more on the GVT. I think I might do that when I start the Stimul8. I'm also looking forward to the slight appetite suppression you get....
 
RegisterJr said:
You're selling me more and more on the GVT. I think I might do that when I start the Stimul8. I'm also looking forward to the slight appetite suppression you get....
Click to expand...

That is a great idea. And yes definitely a plus from my view point. Have you ever tried Max PUMP?
 
wasme said:
That is a great idea. And yes definitely a plus from my view point. Have you ever tried Max PUMP?
Click to expand...

I've tried one bottle, but not with a volume like what I've been getting quasi-mimicking your routine. Looking forward to that experience...

Montego1 said:
Wtf are da nudes you promised!?
Click to expand...

Jedi Master of deflection...
 
That's what makes us stronger. If we can push through it and over come the pain the results will keep coming. Just gota be careful if it gets to bad then rather it be fixed then further damage. How's it been feeling as of late?

wasme said:
Thanks Andrew. The energy and focus I am getting off Stimul8 is just making it that much more intense.



Thanks, things are good man. My left shoulder is still being a b*tch but I am powering through it to the best of my ability.



Thanks bro. Hope all is well!
Click to expand...
 
snagencyV2.0 said:
python arms
BOOM!
Click to expand...

:) Baby pythons..

Montego1 said:
Wtf are da nudes you promised!?
Click to expand...
RegisterJr said:
Jedi Master of deflection...
Click to expand...

^^^ This...

Seriously though, the log isn't over yet!


drewsicle3210 said:
Max pump is good stuff. I had quite a few bottles, but sold them off!!
Click to expand...

...now that was a silly thing to do!

packers6211 said:
That's what makes us stronger. If we can push through it and over come the pain the results will keep coming. Just gota be careful if it gets to bad then rather it be fixed then further damage. How's it been feeling as of late?
Click to expand...

It is ok. Sore after workouts, but manageable. If it gets worse I will reduce volume or weight - but hopeful that doesn't happen.
 
11/8/13

- NO update yesterday as I was crazy busy. Mind you, all that was done was a 5.5 km run in the morning.

11/9/13

Started my day off with a 5.5km run. Dosed 3/4 scoop of Stimul8 prior to leaving.

GVT: Chest, Back Thickness - Tempo 40X0



Superset 1

Flat Bench Press
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x9
165x10
165x10

Bent Over Barbell Rows
140x10
140x10
140x10
140x10
140x10
140x10
140x10
140x10
140x10
140x8



Superset 2

Machine Flies
110x15
110x13
110x10
110x13

Deadlifts
160x10
160x9
160x10
160x10



Superset 3

Flat Dumbbell Bench - Neutral Grip
60x10
60x10
60x10

Seated Cable Rows
130x10
130x10
130x10

- Great workout this morning, although my left shoulder was really acting up today.
 
snagencyV2.0 said:
all in the technique
ever play with grip, like doing reverse dorian yates-style grip instead of standard?
just gotta find your own style/balance form
Click to expand...

Well I have done forward and reverse grip, i think it is the hips/low back that don't feel right.
Yeah, I still need to practice on my form
 
11/10/2013

Day started as per norm with a run (5 km) fasted.

Dosed 3/4 of a scoop of Stimul8 after my run as I never get right back out to the garage on a Sunday..family and all.


GVT: Legs

SUPERSET 1

Squats (ATG)
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

- I was actually a bit surprised that I got through all 10 sets with 10 reps. Last couple were a struggle but pushed through (and tempo might have shortened a little near the end)

Lying Legs Curls
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10


TRI-SUPERSET

Leg Extensions
110x15
110x15
110x15
110x15


Stiffleg Deadlifts
155x10
155x10
155x10
155x10

Standing Barbell Calf Raises
175x15
175x13 - slipped
175x15
175x15

Overall a great session. Mind you I felt very fatigued this morning and through most of my workout. Mentally wasn't as focused as usual; suppose just not in the greatest mood. Just one of those days - even though the numbers don't reflect it.
 
drewsicle3210 said:
Yeah, both. I do my best. Maybe I am trying to pull too much. I will drop my weight next time and see how it feels.
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Bent over bb rows are just silly. I always do a Yates style because it hits the same target muscle and its much easier on the lower back.

Back is more erect similar to a "ready stance" in football. Instead of pulling the weight row it....think of doing a slightly circular motion on the movement.
 
Montego1 said:
Bent over bb rows are just silly. I always do a Yates style because it hits the same target muscle and its much easier on the lower back.

Back is more erect similar to a "ready stance" in football. Instead of pulling the weight row it....think of doing a slightly circular motion on the movement.
Click to expand...

Just looked it up. I like it. Definitely going to have less low back and hip strain with these. Thanks
 
Montego1 said:
How many rest days in the last week?
Click to expand...

Been going 4 on 1 off. But I am thinking I might need to do the prescribed 2 on 1 off, even for the sake of resting my shoulder.



Montego1 said:
Bent over bb rows are just silly. I always do a Yates style because it hits the same target muscle and its much easier on the lower back.
.
Click to expand...

I too am going to have to look this up as I find 10 sets does start to wear on my lower back.. thanks for that tip.
 
wasme said:
Been going 4 on 1 off. But I am thinking I might need to do the prescribed 2 on 1 off, even for the sake of resting my shoulder.

I too am going to have to look this up as I find 10 sets does start to wear on my lower back.. thanks for that tip.
Click to expand...

I'll try to find the video for ya showing this circular motion.
 
Awesome volume on the squats brother!! Your volume is always insane! I need to get on your level!
 
drewsicle3210 said:
Just looked it up. I like it. Definitely going to have less low back and hip strain with these. Thanks
Click to expand...

Check out this video Invalid Link Removed

Now I understand these are dumbbell rows but you see how he keeps the dumbbell on a flatter plane on his contraction? He isn't pulling it UP. He is ROWING it back and up in an arching motion.

Now with a barbell you will sway a bit doing this, (gotta make sure you stay in balance or you will fall....trust me lol) but you will also feel the stretch and contraction in the lats much more then simply pulling the bar up your legs.
 
packers6211 said:
Awesome volume on the squats brother!! Your volume is always insane! I need to get on your level!
Click to expand...

Thanks Pac!

Montego1 said:
Check out this video Invalid Link Removed

Now I understand these are dumbbell rows but you see how he keeps the dumbbell on a flatter plane on his contraction? He isn't pulling it UP. He is ROWING it back and up in an arching motion.

Now with a barbell you will sway a bit doing this, (gotta make sure you stay in balance or you will fall....trust me lol) but you will also feel the stretch and contraction in the lats much more then simply pulling the bar up your legs.
Click to expand...

I think i see what your saying.. I will give this a go, next row day.. try itfirst with some warm up sets to get a feel for it. Thanks Montana
 
11/11/13

Started the day with 5km through the park.

Debating to take the rest day for my shoulder before doing shoulders/back width tomorrow or doing it this evening. Even though the program calls for 2 on 1 off, I feel like I am cheating myself if I don't do 4 on 1 off.. perhaps this is the 'obsession' that some friends and family members talk about - which in actuality pi$$es me right off!
 
If you feel well enough to do 4-1, what's the big deal? Especially if your sleep is on point. ( I missed the GVT discussion on rest days)
 
Edit Out
 
RegisterJr said:
If you feel well enough to do 4-1, what's the big deal? Especially if your sleep is on point. ( I missed the GVT discussion on rest days)
Click to expand...

I actually decided to take the day. My shoulder has been nagging bad, so figured if I'd give it the day to see if it makes a difference. Was either workout this evening or first thing in the morning - so not a lot of difference when all said and done.
 
wasme said:
I actually decided to take the day. My shoulder has been nagging bad, so figured if I'd give it the day to see if it makes a difference. Was either workout this evening or first thing in the morning - so not a lot of difference when all said and done.
Click to expand...

Is it nagging whether you workout or not?
 
RegisterJr said:
Is it nagging whether you workout or not?
Click to expand...

No, typically after chest and shoulders (and arms due to all the close grip bench) it hurts to raise my arm. It is a radiating pain and hangs in there for the rest of the day. By the next morning it is pretty much gone. Today it really isn't there, but if I stretch it a lot I can feel it.
 
Radiating pain could possibly mean an impingement. Are you taking any anti inflammatory? Sounds like what I dealt with.
 
Montego1 said:
Radiating pain could possibly mean an impingement. Are you taking any anti inflammatory? Sounds like what I dealt with.
Click to expand...

No not taking anything for it. Well I am taking SuperCissus (but that is more for my knees from running and works like a charm for that).
 
I am going to be honest here, i haven't noticed any change at all from stopping Cissus and Glucosamine/Chondroitin/MSM/Hyaluronic Acid. Same pain, same discomfort. I guess it can't work for everyone.
 
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