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TGR's Cheetos Chraining

Weight:
Pre coffee, nood- 193.2

Pre:
45 prior-
1 scoop protein powder
Coffee

15 prior-
1/2 scoop STIMUL8
4x Max Pump
2x Crea-Trona (2 more scheduled for noon)


Workout:
Tempo: 4.0.2.0 on all exercises except 21's. Breaks were 20/60 on super set 1, and 20/60 on 2, but no breaks before the added ex's.


SUPER SET 1:
Incline Dumbbell Curl 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x9
Set 5 : 30x9
Set 6 : 30x8
Set 7 : 30x7
Set 8 : 25x10
Set 9 : 25x10
Set 10 : 25x10
|
Cable Rope High Pulley Overhead Tricep Extension 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 : 100x9
Set 10 : 100x9
|

SUPER SET 2

Barbell Drag Curl 101.33

Set 1 : 80x8
Set 2 : 70x10
Set 3 : 70x10 + 30# 21's EZ close grip (no break)
Set 4 : 70x9 + 20# 21's
|
Leaning reverse extension burnouts 20

Set 1 : 15x10
Set 2 : 15x9
Set 3 : 12.5x10 + BW dips xMAX (no break)
Set 4 : 12.5x10 + BW dips xMAX


|
Notes

STIMUL8:
Still sitting perfect at 1/2 scoop. HR wasn't too high, but high enough to get me sweating at my workout pace.

Max Pump/Crea-Trona:
Holy **** my arms were insanely pumped. Almost took a pic but was running late. Probably doing legs again Saturday so I'll pump my quad up for a photo.

My wife said my belly looked smaller today (I've put some belly fat recently), but what she meant to say is that I'm looking swole as hell, therefore my belly looks smaller. I'm still feeling larger now in my work uniform.

Speaking of my wife, she's on her 4th or 5th week of her workout routine. It's the first time in her life that she has done any type of routine. I'm proud of her. She mentioned that Saturday she wants to try a PWO (she's never tried one). What size scoop should I let her try? Or, should I let her try a weaker stim like Jack3D micro? I don't want her scared away on her first time, and I also don't want her sneaking scoops of my STIMUL8. She can have the Jack... :)
 
Up to you. She may like the Stimul8 and want to buy some more. OR she could steal yours and leave you with none.
Tread lightly, pre-workouts are nothing to F with. I compare it to somebody stealing my car, or house, or one of my kids. (Just kidding about the kids).
:)
 
drewsicle3210 said:
Up to you. She may like the Stimul8 and want to buy some more. OR she could steal yours and leave you with none.
Tread lightly, pre-workouts are nothing to F with. I compare it to somebody stealing my car, or house, or one of my kids. (Just kidding about the kids).
:)
Click to expand...

I'm hoping she does like it. I'm slowly trying to get her in the squat rack. ;)
 
RegisterJr said:
I'm hoping she does like it. I'm slowly trying to get her in the squat rack. ;)
Click to expand...
The wife watched me get up at 5:30 AM every morning to lift for years. One day she asked me why and I told her that I wanted to get as healthy as possible and didn't want to die at 63 like my Dad and 53 like my granddad. I also told her that we are no longer spring chickens (50 and. 53) and I have big plans for retirement and a wheel chair was not one if them. She now does a stretching routine in the morning and a full cardio/lifting program at night. I'm proud of her.
 
kenpoengineer said:
The wife watched me get up at 5:30 AM every morning to lift for years. One day she asked me why and I told her that I wanted to get as healthy as possible and didn't want to die at 63 like my Dad and 53 like my granddad. I also told her that we are no longer spring chickens (50 and. 53) and I have big plans for retirement and a wheel chair was not one if them. She now does a stretching routine in the morning and a full cardio/lifting program at night. I'm proud of her.
Click to expand...

Nice! Yeah, for months she slept in while I got up at 0330. Good moods, better bodies, and high energy is contagious!
 
Solid advice from your brother there. Careful with spouses, older kids and supps...before you know they're gone!

By the way, way to kill it
 
wasme said:
Solid advice from your brother there. Careful with spouses, older kids and supps...before you know they're gone!

By the way, way to kill it
Click to expand...

Thanks Wasme! If she likes it I'll just get her a tub. Anything to help keep her motivated.
 
I took 1/2 a sample of Formutech REM 8.0 about 30 min's before bed last night. I slept solid all night, only woke up once to pee at 4 (usually it starts 1.5-2 hrs after laying down). When I woke up after 8 (!!) hours of sleep I felt very well rested. My eyes felt a little heavy, but no more than normal and that was gone by the time I poured my coffee. I can't speak on the flavor because I put way too much water in there.
 
Glad to hear. Lifting when sleep deprived is not a good thing!
 
That's how G8 has been treating me - I used to pee the same time, but now I wake up much later to do it. Sleepin' deep, son.
 
Weight this morning: 196.6
*My sodium was very high yesterday and I had quite a bit of water over night.


I took the remainder of that Formutech REM 8.0 last night. Unfortunately, I was up peeing at 11:30, 1, 2, 2:30, 3:30, 4, 4:30, 5, and 5:30. Starting at 2:30 though, because it was chilly and I was apparently sleeping with my mouth open, I started chugging water. I drank about 30oz from 2:30-3:30. I want to say it had a light Melon flavor, which was tasty, but I'm not certain. I think I may have one more sample left and I'll try that one in its entirety next time. (No flavor listed on the pack.)

I will say that even though I kept waking up in short periods of time, I was back 'out' in a couple mins. It wasn't one of those horrible, toss and turn nights. I also had crazy, extremely vivid dreams.

My workout yesterday killed my entire back. When I first woke up at 11:30, my traps (upper and lower), rear delts, lats, and low back were sore as crap and have progressively gotten stiffer. I'm going to try and keep my low back loose so I can do squats later. If it's too painful, I'll switch something up.

YESTERDAY's Workout:
Pre:
Protein shake (45 prior)
2/3 scoop Stimul8
4x Max Pump
2x Crea-Trona (2 more at 3pm)

Upper/Lower back:

SUPER SET 1:
30 sec rest before rows, 60 secs before deads.

Barbell Deadlift 389.33

Set 1 : 135x5
Set 2 : 225x5
Set 3 : 315x5
Set 4 : 315x5
Set 5 : 365x2
Set 6 : 315x3
Set 7 : 225x8
Set 8 : 225x6
Set 9 : 225x3
Set 10 : 135x10

-Eh, so-so, but I've slacked on dead for almost 3 months.
-Starting at set 6 I went to the 4.0.2 tempo.

Alternating Grip Barbell Rows
4.0.2 tempo

100x10x10

-JeFit didn't save this, for some reason. ??
-I should up my weight here.
- I focused on "pulling the bar apart" on all reps.


Super Set 2-
60s rests

Wide Grip Pulldown Behind The Neck 160
4.0.2 tempo

Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10 +5 front, no tempo
Set 4 : 100x10 (someone changed it) +6
Set 5 : 120x10 (^ making up) + 5
Set 6 : 110x10 +4
Set 7 : 110x10 +3
Set 8 : 110x10 +3
Set 9 : 110x10 +3
Set 10 : BWx3 on p/u bar + 110x10

-Need to increase weight here, not sure by how much.
-Again, I focused on "pulling the bar apart" on all reps.

|
Barbell Good Morning 180
4.0.2 tempo

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x10
Set 8 : 135x10
Set 9 : 135x10
Set 10 : 135x10 + x10 ATG Squats

-These got hard on the last few sets, but I maintained the weight. Going to do 145 next time.

|
Barbell Ab Rollout on Knees 5

Set 1 : 5 Laps/Reps
Set 2 : 5 Laps/Reps
Set 3 : 2 Laps/Reps

-30 sec rests here, and doing rollouts every other day has really kept my abs from recovering/doing more.

|
Notes:

Dayum, Stimul8! I was soaked and fired up the whole workout. I don't know how long I was there, probably near 1:30, but I had crazy energy the whole time. It's nice to have the extra time on a Saturday, so I was able to sip on the Stimul8 about 10 mins before leaving the house, enjoying the flavor, and finishing it still sipping when I got to the gym. It's nice to not slam-and-go. I noticed increased energy about 2-3 mins after my first sip, and it was full on go-time about 10m after the entire shaker was gone.
I worked out starting around 8:30, and as of now (1500), I still have no crash, semi-high (or at least normal) energy, and still no out of control appetite.

My lat pumps were crazy, and I definitely feel more strain on them trying to pull the bar apart.
 
Another good workout! Nice job. There is a new download of JeFit.
 
wasme said:
Thomas, do you consider a lap?
Click to expand...
Both RJ and I use the app called JeFit to track routines. A "lap" is rolling out to full extension and back to starting position.
 
wasme said:
Thomas, do you consider a lap?
Click to expand...

It's a rep. Some exercises are tracked generically like that if no weight is involved.
 
niners4reggie said:
"Pulling the bar apart" that's a good way to describe it.
Click to expand...

DoubleS posted a video a few days ago about that. I can start to feel the lat strain immediately when I do that.
 
kenpoengineer said:
Another good workout! Nice job. There is a new download of JeFit.
Click to expand...

Thanks!

My phone auto-downloaded it last week. I haven't figured out exactly what is new about it yet other than the layout, but I haven't really played around with it.
 
Rest day today. I felt well rested when my alarm went off at 0330, but with my back and pending leg DOMs, I figured I'd take a rest day and also take advantage of actually being able to sleep. I'm uncertain what I'll do tomorrow, but I'm thinking Chest, and lats if they're not sore still. If so, maybe chest and bi's.
 
RegisterJr said:
Rest day today. I felt well rested when my alarm went off at 0330, but with my back and pending leg DOMs, I figured I'd take a rest day and also take advantage of actually being able to sleep. I'm uncertain what I'll do tomorrow, but I'm thinking Chest, and lats if they're not sore still. If so, maybe chest and bi's.
Click to expand...

Enjoy your "grow day"
 
wasme said:
Thanks guys. I bought an ab wheel...finding it strains my lower back - and even feel it in my arms?
Click to expand...

Are you trying to keep your back straight during the movement? I think I remember it doing this when I first started using one. Sometimes I use a wheel, sometimes I use a barbell. I feel it all over my core though.

And yes, it uses your arms some too. Maybe even shoulders a little.
 
wasme said:
Thanks guys. I bought an ab wheel...finding it strains my lower back - and even feel it in my arms?
Click to expand...
As RJ said, keep your back straight. The little bit of back strain will improve as you use it. I love to hate the wheel-o-death! Lol. Sure does a number on the abs though.
 
RegisterJr said:
Are you trying to keep your back straight during the movement? I think I remember it doing this when I first started using one. Sometimes I use a wheel, sometimes I use a barbell. I feel it all over my core though.

And yes, it uses your arms some too. Maybe even shoulders a little.
Click to expand...

kenpoengineer said:
As RJ said, keep your back straight. The little bit of back strain will improve as you use it. I love to hate the wheel-o-death! Lol. Sure does a number on the abs though.
Click to expand...

Yes I think the strain is from keeping my back straight, but perhaps that is all part of getting the core up to snuff. And yes to the shoulders. Glad to hear it isn't just me then.
 
wasme said:
Yes I think the strain is from keeping my back straight, but perhaps that is all part of getting the core up to snuff. And yes to the shoulders. Glad to hear it isn't just me then.
Click to expand...

I think you'll grow to like them. Make sure you aren't "bouncing" off of the floor. I try to just barely touch the floor, and do slow negatives.
 
Invalid Link Removed

Bicep pump 30min after leaving the gym, only 1 week into Max Pump!

(Don't judge my belly. I've put on 15 since August and refuse to cut until February, at least. Most of it was gained when I was gone for a week for work and during my groin pulll

Pre:
Coffee + Protein (45-50 prior)

Stimul8 x2/3
Max Pump x4
Crea-Trona x2

SUPER SET 1:
Only break is walking from one to the other, approx. 20 sec’s. Bathroom break after set 4

Semi-Vertical Cable Curl 80 Tempo 4.0.2.1(hard squeeze)
This is my first time trying these. I kneeled with my arm vertical, and did the curl behind my head. Took me a minute to see what weight to use, but I think 60 or 55 is where I should start next time.

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
Set 6 : 50x10
Set 7 : 60x10
Set 8 : 60x9
Set 9 : 60x8
Set 10 : 60x9

|
Cable Rope Triceps Pushdown 120 Tempo 4.0.2
*Pushing the rope as far back as by body allows. 90 is where I need to start next time.

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 80x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x9
Set 9 : 90x8
Set 10 : 90x7
|

SUPER SET 2:
No break from Tri to Bi, 20-30 sec before repeating.

EZ Bar Incline Triceps Extension 80 Tempo 4.0.2

Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10 +5 fast
Set 4 : 60x10 +2
Set 5 : 60x10 +2

Should’ve done 70’s
|
EZ Bar Seated Close Grip Concentration Curl 66.67 Tempo 4.0.2

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10 +2 fast
Set 5 : 50x10

Should’ve done 60’s
|
Notes:
I also did behind the head, seated DB tricep press drop set, 70/55/40/25 max each; Inside hammer curl drop set, 40/30/25/20/15/10 max each, and twisting curl drop set 25/20/15/10 max each. I could barely place the DB’s back after these. My pump was crazy intense!!

I didn’t notice the tingles today from Stimul8, I guess because I was in a hurry to get started, but I felt the “heat” take over almost immediately when getting to the gym (8 min after starting to chug the Stimul8).
 
Volume is crazy just like the pump. Thank you for the detailed GVT log here. I'm thinking you might let me steal it in the future?
 
kenpoengineer said:
Volume is crazy just like the pump. Thank you for the detailed GVT log here. I'm thinking you might let me steal it in the future?
Click to expand...

Steal away! I make it up as I go, and change things based on what is available at the time... The tempo and set #'s are all that are constant, really.
 
Lmao
 
Almost 10 hours sleep last night and I onlywoke up twice. I took 5mg Melatonin around 10pm

Pre:
45min
Lots of coffee
Protein shake

15min
1/2+ Stimul8
4x Max Pump
4x Crea-Trona

I didn't know what I was working out until I walked into the gym. I figured I'd see what everyone else was working and I'd do something else. There was the OHP rack sitting with dust, so shoulders it is.

SUPER SET 1:
15-25 sec rest between 1-2, 60 before restarting. It took 15s to walk to the rope, and up to another 10 sec to readjust the cable if someone moved it.

Tempo 4.0.2

Barbell Shoulder Press 139.33

Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 95x10
Set 5 : 95x10
Set 6 : 95x10
Set 7 : 105x9
Set 8 : 105x9
Set 9 : 110x8
Set 10 : 105x8

I'm going to go for 105 next week. I know this isn't much for most, but this has been a huge weak muscle for me, and ha always 'tweaked' my left shoulder in the past. It has not at this point and feels pretty comfortable.

|
Cable Rope Face Pull 200

Set 1 : 150x10
Set 2 : 150x10
Set 3 : 150x10
Set 4 : 150x10
Set 5 : 150x10
Set 6 : 150x10
Set 7 : 150x10
Set 8 : 150x10
Set 9 : 150x10
Set 10 : 150x10

170-180 next week, assuming I do pulls.
|

TRI SUPER SET, no breaks from 1-2-3, but 90s before restarting. These burnt like hell:

NO TEMPO

Delt Destroyers 106.33
(approx 24" DB split on large weight, as wide as I can go on small weight; trying to focus on pulling my traps up)

Set 1 : 50x28
Set 1 : 15x10

Set 2 : 50x30
Set 2 : 15x10

Set 3 : 55x28
Set 3 : 15x10
|
Six-Ways 5.83

Set 1 : 5x5
Set 2 : 5x5
Set 3 : 5x5
|
Horizontal Presses 6.67

Set 1 : 5x8
Set 2 : 5x7
Set 3 : 5x8
|
Notes:
Even with the more-than-typical bold coffee, I like the 2/3 scoop size. I still felt the warmth and had great focus, but honestly, I enjoy being drenched. I sweat a lot today, but was never drenched.

Max Pump is starting to become a huge motivating factor. Watching my arms/shoulders blow up with every rep just pushes me past where my mind normally tells me to quit. A couple of those last OHP sets I tried for more and got some, and twice tried but lost to the support rack. Pushing me to try harder I a win no matter what in my eyes.

Chest and/or Back tomorrow? Or legs...

Invalid Link Removed

Eggs and chipotle rice with Franks hot sauce, chipotle chicken, and fat free chipotle blue cheese dressing (not pictured).
 
RegisterJr said:
Almost 10 hours sleep last night and I onlywoke up twice. I took 5mg Melatonin around 10pm

Pre:
45min
Lots of coffee
Protein shake

15min
1/2+ Stimul8
4x Max Pump
4x Crea-Trona

I didn't know what I was working out until I walked into the gym. I figured I'd see what everyone else was working and I'd do something else. There was the OHP rack sitting with dust, so shoulders it is.

SUPER SET 1:
15-25 sec rest between 1-2, 60 before restarting. It took 15s to walk to the rope, and up to another 10 sec to readjust the cable if someone moved it.

Tempo 4.0.2

Barbell Shoulder Press 139.33

Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 95x10
Set 5 : 95x10
Set 6 : 95x10
Set 7 : 105x9
Set 8 : 105x9
Set 9 : 110x8
Set 10 : 105x8

I'm going to go for 105 next week. I know this isn't much for most, but this has been a huge weak muscle for me, and ha always 'tweaked' my left shoulder in the past. It has not at this point and feels pretty comfortable.

|
Cable Rope Face Pull 200

Set 1 : 150x10
Set 2 : 150x10
Set 3 : 150x10
Set 4 : 150x10
Set 5 : 150x10
Set 6 : 150x10
Set 7 : 150x10
Set 8 : 150x10
Set 9 : 150x10
Set 10 : 150x10

170-180 next week, assuming I do pulls.
|

TRI SUPER SET, no breaks from 1-2-3, but 90s before restarting. These burnt like hell:

NO TEMPO

Delt Destroyers 106.33
(approx 24" DB split on large weight, as wide as I can go on small weight; trying to focus on pulling my traps up)

Set 1 : 50x28
Set 1 : 15x10

Set 2 : 50x30
Set 2 : 15x10

Set 3 : 55x28
Set 3 : 15x10
|
Six-Ways 5.83

Set 1 : 5x5
Set 2 : 5x5
Set 3 : 5x5
|
Horizontal Presses 6.67

Set 1 : 5x8
Set 2 : 5x7
Set 3 : 5x8
|
Notes:
Even with the more-than-typical bold coffee, I like the 2/3 scoop size. I still felt the warmth and had great focus, but honestly, I enjoy being drenched. I sweat a lot today, but was never drenched.

Max Pump is starting to become a huge motivating factor. Watching my arms/shoulders blow up with every rep just pushes me past where my mind normally tells me to quit. A couple of those last OHP sets I tried for more and got some, and twice tried but lost to the support rack. Pushing me to try harder I a win no matter what in my eyes.

Chest and/or Back tomorrow? Or legs...

Invalid Link Removed

Eggs and chipotle rice with Franks hot sauce, chipotle chicken, and fat free chipotle blue cheese dressing (not pictured).
Click to expand...

Nice work bro, and thanks for making me hungry ;)
 
Oh, I didn't log this so I forgot to add it:

3 sets Max behind the back shrugs with 135/185/235
2 sets Max plate-delt-raise with a 35#, going vertical.

niners4reggie said:
Nice work bro, and thanks for making me hungry ;)
Click to expand...

Thanks, and no worries! This week you're allowed to eat whatever. I hope I don't, but you know how that goes....
 
RegisterJr said:
Oh, I didn't log this so I forgot to add it:

3 sets Max behind the back shrugs with 135/185/235
2 sets Max plate-delt-raise with a 35#, going vertical.



Thanks, and no worries! This week you're allowed to eat whatever. I hope I don't, but you know how that goes....
Click to expand...

Haha all bets are off this week, I'm eating a huge surplus of calories
 
1) Nice workout volume. My OHP is a trouble spot for me as well.
2) I love Franks Hot Sauce!
3) it's calorie surplus week otherwise known as Thanksgiving! Enjoy!
 
kenpoengineer said:
1) Nice workout volume. My OHP is a trouble spot for me as well.
2) I love Franks Hot Sauce!
3) it's calorie surplus week otherwise known as Thanksgiving! Enjoy!
Click to expand...


Thanks!

I'm getting a head start! On to my second post wo meal now!
 
No update again today. Third straight day with no workout. I felt good about not missing a day last week, then all food broke loose over the weekend. This morning I just felt drained an under-nourished. My diet today has been back in check though.

Just popped the Max Pump, and have my morning doses mixed up and ready for 0330.

I decided to go against my 'no cutting till February' rule. I'm going to take advantage of the Thermo in Stimul8 and add ECA and drop back down to 180-185, then start again bulking. Shouldn't take but about 6 weeks to get there... 4 if I don't miss a step.
 
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