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TGR's Cheetos Chraining

Still taking notes on these "hotel gym" /GVT workouts. I can feel the lactic acid burns from here! Nice job RJ. You are going to love that Finaflex stack, especially starting clean of stims.
 
Lactic acid burns? Oh no...

Yeah man, I'm really excited!
 
Horrible Tampa traffic, a day of Florida statute and Constitution class, and the test tomorrow... Probably no chest today. Maybe I'll get something in in the morning if I feel good about my prep for the test.
 
drewsicle3210 said:
Sweet bro, is this a job requirement? Or like continuing education?
Click to expand...

This phase is a job requirement. Anything after this is continuing education.
 
I've done nothing since Thursday... My processed food intake last week was horrendous. I think I'm >10 bloated, and my stomach looks like it is.

I think I did well on my test, and I'm glad that whole experience is over.

Tomorrow starts my lifting week off in a real gym, thank God, and I'm hitting legs GVT/Wasme style. I will be following a GVT-like routine for the next ___?____, but making my own adjustments. Right now, it's looking like I'll be doing LegsAbs/ChestBack/BiTriAbs/Shoulders/ChestBackAbs/___arms?___/OffDay. I'll post my breaks between super sets daily since they change depending on the size of the muscle.

Dropping my calories down to 2200-ish for the next couple weeks to drop some junk, with re-feeds on Sunday and and maybe Wednesday.

Very much looking forward to my FINAFLEX log!! And, I may include G8 on the weekends if I hit my budget this month. Not eating out and not having to buy gas this past week has been awesome, and kiddos tuition is up-to-date, so, now I just have to tell the wife I get to spend some $! :)
Also, I can't do melatonin anymore, because:
A) It doesn't keep me asleep; it just helps me fall back asleep faster
B) I've noticed that it dehydrates me at night if I don't pound water, can cause a slight head ache, and constipates me. Adding more water that late isn't an option, because I really don't want to wake up every 30 instead of every hour. Besides, I'm >gallon already.

Does anyone know if it's possible to change my profile picture via mobile? This thing is way outdated, and I'm tired of seeing it, honestly.
 
Sweet. AM allows it, Tapatalk doesn't. Thanks brother.
 
RegisterJr said:
Sweet. AM allows it, Tapatalk doesn't. Thanks brother.
Click to expand...
Nice AVI! Father and son, FTW! (At least I think it is, it's so small on my phone app)
 
Wow, jumped on the scale this morning... 198!? I was 189-191 the week before I went to Tampa. Back on track today, so I'll probably drop quite a bit of water weight before the weeks over. :/
 
Pre:
2.5-3g Creatine

___________________
Super Set 1:
20 sec rest from Squat to Curl, 60 sec rest before repeating...


Barbell Squat 246.67

Set 1 : 185x10
Set 2 : 185x10
Set 3 : 185x10
Set 4 : 185x10
Set 5 : 185x10
Set 6 : 185x10
Set 7 : 185x10
Set 8 : 185x10
Set 9 : 185x10
Set 10 : 185x10
|
Standing Leg Curl 133.33

Set 1 : 100x10
Set 2 : 100x10
Set 3 : 100x10
Set 4 : 100x10
Set 5 : 100x10
Set 6 : 100x10
Set 7 : 100x10
Set 8 : 100x10
Set 9 : 100x10
Set 10 : 100x10
| NOTES: I probably should up the weight a little on Squats, but not much. The last couple sets hurt, but I'd like to be at the 8-9 rep range on the last few sets.

Also, my low back was getting sore on the curls about near the 6th set. I think I should switch to lying curls, as I can't find a proper way to support my low back. Never felt this before, so it must be the fast paced sets.

__________________________
Super Set 2:
20 sec rest from Extensions to Calves, 60 sec rest before repeating...

Leg Extensions 252

Set 1 : 180x10
Set 2 : 180x10
Set 3 : 180x10
Set 4 : 180x10
Set 5 : 180x10
Set 6 : 180x10
Set 7 : 180x10

One Drop Set:
Set 8 : 180x12
Set 8 : 150x4
Set 8 : 120x3
Set 8 : 80x5
|
Seated Calf Raise 307.5

Set 1 : 205x10
Set 2 : 205x10
Set 3 : 205x10
Set 4 : 205x10
Set 5 : 205x10
Set 6 : 205x10
Set 7 : 205x10

One Drop Set:
Set 8 : 205x15
Set 8 : 180x10
Set 8 : 135x10
Set 8 : 90x12
Set 8 : 45x25
|
NOTES:
I ended up doing two drop sets because thieves stole my extension bench, then finished up.
______________________
Ab Rollout on Knees 5

30 sec between each set:

Set 1 : 5 Laps/Reps
Set 2 : 5 Laps/Reps
Set 3 : 5 Laps/Reps
Set 4 : 5 Laps/Reps
Set 5 : 5 Laps/Reps
Set 6 : 5 Laps/Reps
Set 7 : 5 Laps/Reps
Set 8 : 5 Laps/Reps
Set 9 : 5 Laps/Reps
Set 10 : 5 Laps/Reps
|
Notes: I don't know how I maintained 5 all the way through. Theses hurt like hell, and I had some goofy facial expressions.

____________
Overall, I like the GVT style workout. I will probably have to tweak things here and there, and I'm certain I'm not going to be able to do all those sets past the first super set. I spent two hours in the gym, and I won't have that luxury when I go back to work. It is great to be back!
 
Also, I did not maintain the 4.0.X.0 tempo. I kept forgetting...
 
Super volume! Nice work in here!
 
Thanks guys!

Well, today became an unplanned "rest day". I woke up at 0100 and didn't fall asleep again until around 4 and even that was brief. It's normal for me to wake up, but not normal to not go back to sleep. Not sure what that's about...
 
RegisterJr said:
Thanks guys!

Well, today became an unplanned "rest day". I woke up at 0100 and didn't fall asleep again until around 4 and even that was brief. It's normal for me to wake up, but not normal to not go back to sleep. Not sure what that's about...
Click to expand...

No worries. Take a rest day, and get some rest. Sounds like you need some G8!
 
Poor sleep again. Up almost every half hour...

Pre:
5g BCAA's
3g Creatine

Chest/Back, maintaining 4.0.X.0 Tempo throughout, except on chins

SUPER SET 1

Dumbbell Bench Press 93.33

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x8
Set 4 : 65x8
Set 5 : 60x9
Set 6 : 60x8
Set 7 : 60x9
Set 8 : 60x8
Set 9 : 60x9
Set 10 : 60x8
|
Chin Up N/A (No Tempo)

Set 1 : 0x8
Set 2 : 0x7
Set 3 : 0x5
Set 4 : 0x5
Set 5 : 0x5
Set 6 : 0x5
Set 7 : 0x6
Set 8 : 0x6
Set 9 : 0x5
Set 10 : 0x4


SUPER SET 2

Dumbbell Decline Bench Press 66.67

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x9
Set 4 : 50x9
Set 5 : 50x10
Set 6 : 50x10
Set 7 : 50x10
|
Barbell Bent Over Row 140

Set 1 : 95x10 (palm fwd)
Set 2 : 95x10 (palm back)
Set 3 : 105x10 F
Set 4 : 105x10 B
Set 5 : 95x10 F
Set 6 : 105x10 B
|
Notes:

Rest was supposed to be 30s from chest to back, then 45s before restarting. When possible I started early, but there were a few times there near the end that I needed a second to catch my breath and not throw up.

All-in-all, I'm hooked on the GVT.

Also, my legs still hurt like **** from Monday.
 
drewsicle3210 said:
Great presses brosicle. I am impressed, and challenged to match or break those numbers!! ;)
Click to expand...

I'm sure you will!
There were times when my "explosion" paused half way up, and other times where my arms looked like a rattler on the squeeze. I hope I feel these tomorrow...
 
Already feeling chest DOMs... Sweet!
 
wasme said:
Sounds like you will!
Click to expand...

I spoke to soon. Chest DOMs are already here, no doubt they gradually take over during the night.

Hyde said:
Slaying it in here. 100 reps on squats is no joke man; I'd be dead.
Click to expand...

Thanks bro.

Speaking of squats, I tried more of a narrow squat with these. Usually I go relatively wide because I get more depth but read on another's log that the narrow squats hit the quads more. I went slightly below parallel, slightly... But between those and the GVT quad extensions my quads are beyond smoked.

It's just a nice change form having my hams and ass smoked from squats...
 
RegisterJr said:
I spoke to soon. Chest DOMs are already here, no doubt they gradually take over during the night.



Thanks bro.

Speaking of squats, I tried more of a narrow squat with these. Usually I go relatively wide because I get more depth but read on another's log that the narrow squats hit the quads more. I went slightly below parallel, slightly... But between those and the GVT quad extensions my quads are beyond smoked.

It's just a nice change form having my hams and ass smoked from squats...
Click to expand...

Absolutely - narrower stance will get the quads firing harder & load the knees more - it's the weaker stance, & knees get damaged a LOT easier than hips, but as long as you stay moderate with the weights & just listen to your knees I think it's an awesome way to squat. If you're going to PR on a powersquat, go wider & sit back. But for general development anything that doesn't injure you & hits where you want is money in my book.

Sometimes, too, you just have to squat how it feels best - people can tell you wider or narrower or w/e, but it's always what YOU need.
 
Pre:
2.5-3g Creatine
Protein shake

Super Set 1:
Timer was set to 20s between each set, and 20s before repeating. But, the DB's are on the other side of the gym, so by the time I got there and put on/took off the weight belt it was 30-35sec rests.

Alternate Incline Dumbbell Curl 42

Set 1 : 35x6

SWITCH TO (didn't wanted alternate):

Incline Dumbbell Curl 40

Set 1 : 30x6
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
Set 5 : 30x9
Set 6 : 30x10
Set 7 : 30x9
Set 8 : 30x8
Set 9 : 30x8
Set 10 : 30x8
|
Weighted Tricep Dips 46.67

Set 1 : 35x10
Set 2 : 25x10
Set 3 : 25x10
Set 4 : 25x10
Set 5 : 25x9
Set 6 : 25x8
Set 7 : 25x8
Set 8 : 25x7
Set 9 : 25x7
Set 10 : 25x7

I definitely had to leave
|
Barbell Drag Curl 129.5

Set 1 : 105x7
Set 2 : 90x8
Set 3 : 80x9
Set 4 : 80x9
Set 5 : 80x7
Set 6 : 80x7
|
Barbell Close Grip Bench Press 140

Set 1 : 105x10
Set 2 : 105x9
Set 3 : 105x9
Set 4 : 105x8
Set 5 : 105x7
|
Notes:
I definitely had to leave my ego at the door. The weights were light, but that tempo was killing me!

Also, my count is... 1,2,3,4,UP. Should I be going up on 4 or keep it the same? I didn't time the first set of bicep curls correctly. Sometimes I was coming up on what would be the 6th count. My neg was close to half way down on 4, but I had it right on everything else I believe.

The pump by the time I left was crazy! I can't wait to do this routine with Max Pump® And Crea-Trona®
 
As long as on the way down your doing a 4 count, the up can be explosive - 2 ....

EDIT: Solid brother! The beauty of GVT, being man enough to leave that ego at the door.
 
It's Thursday night and my quads/legs are still sore. Usually my legs taper by Wednesday night.

As of right now I have DOMs on every muscle I've worked this week, including this mornings (usually it takes a day).

But... I do need to add that last week at the hotel I didn't get 100% out of my workouts. That may have some to do with it.
 
RegisterJr said:
It's Thursday night and my quads/legs are still sore. Usually my legs taper by Wednesday night.

As of right now I have DOMs on every muscle I've worked this week, including this mornings (usually it takes a day).

But... I do need to add that last week at the hotel I didn't get 100% out of my workouts. That may have some to do with it.
Click to expand...

My first couple of runs through my legs were wrote for about 4-5 days. Great feeling isnt it! lol
 
wasme said:
My first couple of runs through my legs were wrote for about 4-5 days. Great feeling isnt it! lol
Click to expand...

I really like it. I've always loved the super set routine, but this volume + tempo + limited rest truly is a challenge. At sets 6-7 I start telling myself I only have X sets left... Partially because I can't take anymore and part because I want to move to the next super set. Also, I sweat and my HR is high enough to where I don't have to do cardio. That's always a plus.
 
RegisterJr said:
I really like it. I've always loved the super set routine, but this volume + tempo + limited rest truly is a challenge. At sets 6-7 I start telling myself I only have X sets left... Partially because I can't take anymore and part because I want to move to the next super set. Also, I sweat and my HR is high enough to where I don't have to do cardio. That's always a plus.
Click to expand...

Exactly.. it is engaging and such a challenge to get through 10x10 with the tempo... it is easily as much a mental battle as physical.
 
If I hadn't agreed to work tomorrow is skip today. Everything is sore (my legs have let up a little, but still tight), including my shoulders an I haven't done shoulders yet. I'm worried if I skip today though I may skip tomorrow. It's tough getting up at 0330 on Saturdays, especially knowing that I can't sleep in on Sundays. My plan is to set the alarm for tomorrow and see how I feel. I'd like to do dead lifts, one Chest exercise, and two upper back (pulls) exercises, but I may not be upset about sleeping in either.

My goal was to take big deficits and re-feed, but I'm finding it relatively hard to stay below 3000. M-F I've probably been at 29/24/31/3100/?? It's still a deficit overall if I don't go overboard this weekend. So, I'm going to start extending meal prep to cover weekends too.
 
SUPER SET 1:
20s break from shoulders to abs, 45 rest before restarting. 4.0.X.0 tempo on all, including the weighted crunches.

Barbell Shoulder Press 126.67

Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x9
Set 4 : 95x9
Set 5 : 95x8
Set 6 : 95x8
Set 7 : 95x8
Set 8 : 95x8
Set 9 : 95x8
Set 10 : 95x6

When I stopped hitting at least nine, I did one extra neg at 6-8 secs until it hit the safety bar.
|
Decline Ab Reach 60

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
Set 4 : 45x10
Set 5 : 45x10
Set 6 : 45x10
Set 7 : 45x10
Set 8 : 45x10
Set 9 : 45x10
Set 10 : 45x10
|

SUPER SET 2:
No break between the two, but 30 sec's break before restarting. I maintained the 4-second negative on all, and even went so far as to do 4-sec neg's on all three of the neg's for 6-ways (12 sec's to drop). I hope that makes sense...


Six-Ways 6.67

Set 1 : 5x10
Set 2 : 5x8
Set 3 : 5x6
Set 4 : 5x8
|
Horizontal Presses 6.67

Set 1 : 5x10
Set 2 : 5x8
Set 3 : 5x6
Set 4 : 5x8
|
Notes
I had maybe enough time to do maybe one more set, so instead I did weighted circles: 10#x5 fwd, x5 bwd, 5x5 fwd, x5 bwd, then held the 15's parallel for 20 seconds. Burnt like hell!
 
Keep it up RJ, killer sets in here!
 
drewsicle3210 said:
Geez man, 12 sec negs on 6 ways! Crazy. I barely did 4 seconds. My shoulders were smoked
Click to expand...

You'd have to move pretty fast to come down 3 movements in 4 seconds. That's why I split it, because I've always had roughly 5-6 seconds on those movements (neg). Maybe that's why my weight is so light...
 
My new sponsored log with FINAFLEX starts now (Sunday officially). I could use all you vets for input on my new routines!

Invalid Link Removed
 
Holy cow I'm sore today. My delta, arms, and lower traps are as sore as if this were my first week working out. I'm glad I took today off.

I think I may split the chest and back day. I really can't get an effective dead lift day in while doing chest, and vice-versa. My late are the only muscle group that didn't get real sore. We'll see I guess I don't HAVE to get in 5 days a week...
 
RegisterJr said:
Holy cow I'm sore today. My delta, arms, and lower traps are as sore as if this were my first week working out. I'm glad I took today off.

I think I may split the chest and back day. I really can't get an effective dead lift day in while doing chest, and vice-versa. My late are the only muscle group that didn't get real sore. We'll see I guess I don't HAVE to get in 5 days a week...
Click to expand...

I think splitting them is an excellent idea. Add Tri's to chest, and Bi's to back. Really, only minor accessory work is needed in conjunction with these bigger groups/lifts. Just my opinion.
 
drewsicle3210 said:
I think splitting them is an excellent idea. Add Tri's to chest, and Bi's to back. Really, only minor accessory work is needed in conjunction with these bigger groups/lifts. Just my opinion.
Click to expand...

Works for me. Let's give it a shot this week.
 
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