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TGR's FINAFlEXing Preworkout Trifecta (sponsored)

Pre:
30m
Coffee x3
Protein shake

15m
4x Max Pump
4x Crea-Trona
¾ Stimul8

Shoulders-

SUPER SET 1:
No break from press to pull, 60s before restart.

Barbell Shoulder Press 146.67

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

Cable Rope Face Pull 247

Set 1 : 170x10
Set 2 : 170x10
Set 3 : 170x10
Set 4 : 170x10
Set 5 : 170x10
Set 6 : 170x10
Set 7 : 170x10
Set 8 : 170x10
Set 9 : 190x9
Set 10 : 190x9
|

SUPER SET 2:
3 exercises, no tempo (normal movement. Didn’t count, but made sure ROM and form was good)
Delt Destroyers 88.33

Set 1 : 55x23
Set 1 : 15x10

Set 2 : 55x20
Set 2 : 15x12

Set 3 : 45x22
Set 3 : 15x12

Set 4 : 45x20
Set 4 : 15x10
|

3x Plate Raise Drop Sets (didn’t log)
45/25/10 x2
35/25/10 x1

Barbell Shrugs Behind The Back 300

Set 1 : 225x10

Set 2 : 135x10 (front)
Set 2 : 135x10 (back)
|
Notes:

I sweat crazy like normal, but it took a little longer than normal to get there. I didn’t extend any breaks, and I felt like I was pushing to the max, so maybe I’m ready to hit a full scoop.
As I mentioned earlier, pumps hit crazy fast as soon as I started to work out.
 
Gargantuan Volume Training = RJ GVT Really killing it and making up for lost time!
 
Slept like crap again last night. Took a melatonin 5g, after an hour and a half I finally fell asleep even though I felt very sleepy. Was feeling a little antsy. I was up every half to an hour. I would've slept in, honestly, if I hadn't skipped 3 straight days before. It also doesn't help that my calories were so low yesterday. Drew gave me two samples of G8, but I'm saving them for the weekend when I'm actually able to sleep in.

Now that the complaining is outta the way; I'm up. Coffee is going down, and a full scoop of Stimul8 is waiting for me in the shaker with the Max Pump and Crea-Trona. It's going to be a great day!
 
RegisterJr said:
Slept like crap again last night. Took a melatonin 5g, after an hour and a half I finally fell asleep even though I felt very sleepy. Was feeling a little antsy. I was up every half to an hour. I would've slept in, honestly, if I hadn't skipped 3 straight days before. It also doesn't help that my calories were so low yesterday. Drew gave me two samples of G8, but I'm saving them for the weekend when I'm actually able to sleep in.

Now that the complaining is outta the way; I'm up. Coffee is going down, and a full scoop of Stimul8 is waiting for me in the shaker with the Max Pump and Crea-Trona. It's going to be a great day!
Click to expand...

You seem to have the same sleep issues as me. G8 really helped (but I will say this - going over the recommended dosage didnt help at all - in fact I found it harder to fall asleep)
 
wasme said:
You seem to have the same sleep issues as me. G8 really helped (but I will say this - going over the recommended dosage didnt help at all - in fact I found it harder to fall asleep)
Click to expand...

I can't nail down why I'm sleeping like this. I used to sleep like a rock. I know it's not any supps because my sleep was horrible during my supp-break. Old age, maybe...
 
RegisterJr said:
I can't nail down why I'm sleeping like this. I used to sleep like a rock. I know it's not any supps because my sleep was horrible during my supp-break. Old age, maybe...
Click to expand...

Anything stressing you or occupying your mind while you are trying to unwind?
 
wasme said:
You seem to have the same sleep issues as me. G8 really helped (but I will say this - going over the recommended dosage didnt help at all - in fact I found it harder to fall asleep)
Click to expand...

I have been the exact same with G8 harder to fall asleep with more and woke up more often. Sticking to 3/4 scoop that's dreamland right there!!
 
wasme said:
Anything stressing you or occupying your mind while you are trying to unwind?
Click to expand...

No, not really. Not that comes to mind right now, anyway.
 
Pre:
45m
Coffee, protein shake

15m
1 scoop Stimul8
4x Max Pump
4x Crea-Trona


SUPER SET 1:
4.0.2 Tempo

Reggie's Incline-Changing-Bench 93.33


Set 1 : 70x10 flat
Set 2 : 70x10 up 1
Set 3 : 70x10 incline
Set 4 : 70x10 down 1
Set 5 : 70x10 flat
Set 6 : 70x8 up
Set 7 : 70x7 incline
Set 8 : 70x8 down
Set 9 : 70x6 flat
Set 10 : 60x10 flat
|
Reverse Grip Lat Pull Down 233.33

Set 1 : 200x5
Set 1 : 170x5

Set 2 : 200x5
Set 2 : 170x4
Set 2 : 160x1

Set 3 : 200x4
Set 3 : 170x4
Set 3 : 150x2

Set 4 : 200x4
Set 4 : 160x4
Set 4 : 140x2

Set 5 : 180x5
Set 5 : 140x5

Set 6 : 180x5
Set 6 : 140x4
Set 6 : 140x1

Set 7 : 160x10

WTF? I did 10 sets, x10 each set. Don't know where the rest of the logs are. I guess I didn't log a couple? Anyway, These started to get hard as heck.

|

SUPER SET 2:
4.0.2 Tempo

Butterfly 266.5

Set 1 : 205x9
Set 2 : 190x9
|
Barbell Bent Over Row 133.33

Set 1 : 100x9
Set 2 : 100x10
|
Notes:
I ran out of time at the end, which is fine. I was practically done/exhausted. Combo my lack of sleep with my huge caloric deficit, I just started running out of gas aroound set 9 of the first SS. That said, my DB bench was upped from last week. I definitely had the drive, and had it not been for how tired I was and given the time I would have been able to do a lot more. Also, one scoop is still a little much for me. At least for this group of exercises. I may try again on arm day...
 
Nice job in here! Reggie is forever immortalized with his varying angle bench press!
 
RegisterJr said:
Reggie's Incline-Changing-Bench 93.33


Set 1 : 70x10 flat
Set 2 : 70x10 up 1
Set 3 : 70x10 incline
Set 4 : 70x10 down 1
Set 5 : 70x10 flat
Set 6 : 70x8 up
Set 7 : 70x7 incline
Set 8 : 70x8 down
Set 9 : 70x6 flat
Set 10 : 60x10 flat
Click to expand...

Interesting method.
 
RegisterJr said:
I like it. Hits all the spots of the chest (except decline). I wish the benches at my gym adjusted like his ya'lls though.
Click to expand...

Set 1 : 70x10 flat
Set 2 : 70x10 up 1
Set 3 : 70x10 incline

Does that mean .... flat, incline up 1 notch, incline up 2 notches? Mine does full and incremental declines as well.
 
wasme said:
Set 1 : 70x10 flat
Set 2 : 70x10 up 1
Set 3 : 70x10 incline

Does that mean .... flat, incline up 1 notch, incline up 2 notches? Mine does full and incremental declines as well.
Click to expand...

The ones at my gym have several notches, but on the third notch it's in the typical Incline position, then the rest up from there focus on the shoulders more. But yes, that's what it is. You too have one of the nicer ones.
 
RegisterJr said:
The ones at my gym have several notches, but on the third notch it's in the typical Incline position, then the rest up from there focus on the shoulders more. But yes, that's what it is. You too have one of the nicer ones.
Click to expand...

I am actually in need of a new bench. I keep having to resecure bolts and so on mine. One day I will go to do a bench and will be laying on the garage floor with a barbell across my chest lol
 
RegisterJr said:
I like it. Hits all the spots of the chest (except decline). I wish the benches at my gym adjusted like his ya'lls though.
Click to expand...

My only problem with decline db at home is it's a pain in the ass lifting 90lb dbs off the floor at that angle and my wife isn't strong enough to hand them too me lol
 
wasme said:
I am actually in need of a new bench. I keep having to resecure bolts and so on mine. One day I will go to do a bench and will be laying on the garage floor with a barbell across my chest lol
Click to expand...

Yeah, careful with that. I was doing a destroyer set a few weeks ago, had already done a few sets, and out of nowhere it dropped a notch. I was lucky I didn't have my teeth near my tongue...

niners4reggie said:
Haha, I do like changing things up :D nice work bro!!
Click to expand...

Thanks bro!
 
niners4reggie said:
My only problem with decline db at home is it's a pain in the ass lifting 90lb dbs off the floor at that angle and my wife isn't strong enough to hand them too me lol
Click to expand...

Our decline bench isn't secure or very heavy. I do lay the DB's down though when I'm on decline instead of trying to bring them back up with me.
 
RegisterJr said:
Our decline bench isn't secure or very heavy. I do lay the DB's down though when I'm on decline instead of trying to bring them back up with me.
Click to expand...

You could always take a regular bench, slip a couple of plates under one end to give you a slight decline.
 
wasme said:
You could always take a regular bench, slip a couple of plates under one end to give you a slight decline.
Click to expand...

That's a good idea!
 
Sleep:
2x Generic Tylenol PM at 2000.
Woke up only 3 times last night, probably a total of 7-7.5 hrs sleep That's a win. I feel rested. I almost stayed in be to take advantage of being able to sleep, but then I figured I'm only one more night away from my G8 sample. :)

Fasted AM weight: 194.0

Pre:
45m
Coffee x3
Protein shake

15m
4x Max Pump
4x Crea-Trona
3/4s Stimul8

Biceps/Triceps-

SUPER SET 1:
Both 4.0.2 Tempo
20 sec between 1-2 and 60 sec break before restarting...

Incline Dumbbell Curl 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x9
Set 4 : 25x10
Set 5 : 25x10
Set 6 : 25x10
Set 7 : 25x10
Set 8 : 25x10
Set 9 : 25x10
Set 10 : 25x10
|
Cable Rope High Pulley Overhead Tricep Extension 146.67

Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10
Set 4 : 110x8
Set 5 : 110x7
Set 6 : 100x9
Set 7 : 100x9
Set 8 : 100x9
Set 9 : 100x8
Set 10 : 100x8
|

SUPER SET 2:
4.0.2 Tempo, Drop Sets for both (2 each), no breaks at all.

Cable Overhead Curl 84

Set 1 : 70x6
Set 1 : 60x4
Set 1 : 50x3
Set 1 : 40x4
Set 1 : 30x4

Set 2 : 70x6
Set 2 : 60x5
Set 2 : 50x4
Set 2 : 40x6
Set 2 : 30x8
|
Leaning reverse extension burnouts 26.67
Alternating between palm FWD and palm BWD

Set 1 : 20x10
Set 1 : 15x5
Set 1 : 10x3

Set 2 : 20x10
Set 2 : 15x3

+
40# EZ 21's
50# EZ standing tricep press x15
21's
Tri Press x12
21's
(no breaks, but a few pauses in the middle of the 21's on the last two sets)

Notes:

3/4 Scoop Stimul8 is just my sweet spot, right now. Not looking to go back to a full scoop at least for another week.

The pumps on working the bi's/tri's is just crazy. I saw more than a few people eye-balling me when I was doing the overhead curls. My Bi's looked HUGE.
 
I love a good bicep pump!!! On the overhead curls is it like a double bicep pose or are you laying on the ground (guillotine curls) or is it something totally different? I'm always looking for new ways to stimulate bis!
 
niners4reggie said:
I love a good bicep pump!!! On the overhead curls is it like a double bicep pose or are you laying on the ground (guillotine curls) or is it something totally different? I'm always looking for new ways to stimulate bis!
Click to expand...

Never tried one lying on the ground... I have to look into that.

I was wanting to do the one I did last week where I'm kneeling with my arm straight up, and without moving my elbow pulling the cable behind my head for a full ROM squeeze, but the only cable tall enough for a full extension was being used. Or, occupied, anyway.

On this one I stand in between the two cables, the adjustable postition a couple notches above my shoulder height, and I try and keep my upper arm (tricep area) parralel with the floor during contraction. I always get a good pump here, and I'm glad the other cable wasn't available because I don't think I've done these in over a month.

Similar to this Invalid Link Removed but I don't put the cable quite that high.
 
Ok that's the double bicep pose I was referring to. I used to always finish my bicep routine with this movement. Works great!!
 
Very solid work. Like this layout too. Simple and effective.

Triceps moves are so highly individualized it's stupid. Heavy Reverse grip extension work wonders for me though.
 
Rest day today. I got OK sleep, but with the lower calories this week and off-and-on sleep, I figured 3 on 1 off wasn't a bad idea. I doubt I'll stay consistant with that, though. If I were wide awake this morning I probably would've gone in anyway.
 
RegisterJr said:
Rest day today. I got OK sleep, but with the lower calories this week and off-and-on sleep, I figured 3 on 1 off wasn't a bad idea. I doubt I'll stay consistant with that, though. If I were wide awake this morning I probably would've gone in anyway.
Click to expand...

Gotta get the rest. Especially in a calorie defect since you are already starving your body of the extra nutrients it needs to recover. That's also a HUGE reason why food choices are so very important while cutting.

I used to just lift and lift and lift but honestly adding in extra rest does wonders for the joints.

I don't see a difference in performance, either greater or less, but my joints are MUCH better with more rest.
 
You know how it is though. You just feel lazy for not doing it.

My arms are sore as crap today though.

I'll either hit Legs or Chest/Back tomorrow. Or Shoulders.
 
RegisterJr said:
You know how it is though. You just feel lazy for not doing it.

My arms are sore as crap today though.

I'll either hit Legs or Chest/Back tomorrow. Or Shoulders.
Click to expand...

Yes totally know what you mean. However, Snags will tell you - the rest days are necessary. But I end up with the same mindset as you.
 
No rest for the GVT wicked! lol It's still your set!
 
niners4reggie said:
Haha my rest days usually consist of mma training lately
Click to expand...

If I were as young as you...

I should start doing cardio when I "rest", but I have to figure out what's causing the pain around my IT band. I think it's my damn work boots.
 
niners4reggie said:
As young as me? I'm 41 how old are you?
Click to expand...

32. Some days I feel older though. I knew you were a little older, but you bust sh** like a 20 year old.
 
Dosed yesterday Max Pump about 10 pm. This morning my arms/upper body look larger, but leaner. There is more definition in my shoulders and a fuller looking tricep. I haven't done anything that would warrant any pumps yet.

I haven't noticed any negative side effects from the max pump. It didn't (or hasn't the 3-4other times I took it at night) keep me awake, didn't carry over any bloat, and doesn't have any effect on my BM (tmi?) cycle.

________________

Crea-Trona, Stimul8, and today's dose of Max Pump are all going down right before I go to the gym. I still can't decide what to work today. Legs, shoulders, back, and chest are all rested enough for a go. I haven't dead lifted in a couple weeks either...
 
RegisterJr said:
Dosed yesterday Max Pump about 10 pm. This morning my arms/upper body look larger, but leaner. There is more definition in my shoulders and a fuller looking tricep. I haven't done anything that would warrant any pumps yet.

I haven't noticed any negative side effects from the max pump. It didn't (or hasn't the 3-4other times I took it at night) keep me awake, didn't carry over any bloat, and doesn't have any effect on my BM (tmi?) cycle.

________________

Crea-Trona, Stimul8, and today's dose of Max Pump are all going down right before I go to the gym. I still can't decide what to work today. Legs, shoulders, back, and chest are all rested enough for a go. I haven't dead lifted in a couple weeks either...
Click to expand...

Sounds like a perfect time to train back ;)
 
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