Restarting

[gymwrenchwv]

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Breakfast
1/2 cup egg whites
3 slices turkey bacon
1/4 red onion
1/2 cup quinoa/brn rice mix
1 slice provelone cheese

1 whole grapefruit

Totals
Cals 403
F 13
C 37
P 28

 

[gymwrenchwv]

Today's session

Warm up
Cardio
20 mins
3.5 mph @ 15%incline

7 mins w / r sprint intervals
3.0 mph/ 9.0 mph @ 3% inc

Land mine squat and press
2 x 10 @ 50+bar
1 x 10 @ 75+bar
2 x 5 @ 100+bar
1 x 5 @ 125+bar

Work out
Dips
Bw + 45 @. 3xfailure
Bw @ 1 x failure.
Reps not counted

Seated inc band ext/ standing band hammer curl
3 x 10/10

Inc skull crusher/x body hammer curls
5 x 7/7 @ 65/50

FA curl/rev FA curl
5 x 10/7 @ 30/15

Intra shake and solid core work
Gorilla crunches
2 x 5

Standing side bends
3 x 10 @ bw+ 25

Oblique crunches. No rest
3 x 10/side

Hanging knee raise
1 x 10

Gorilla crunches
2 x 10

Clean into squat into ohp
3 x 10 @ bar

Kbell pistol grip curls/kb oh SA ext
5 x 7/7 @ 15kg

Seated dip machine
1 x 15 @ 90
3 x 10 @ 180. Wanted to go up but no belt and couldn't keep my ass in the machine.

 

[snagencyV2.0]

^^ crazy session dude
are you doing cardio before your workout, as listed here?
if so, may want to reconsider that, put cardio afterwards

 

[gymwrenchwv]

^^ crazy session dude are you doing cardio before your workout, as listed here? if so, may want to reconsider that, put cardio afterwards

Yeah everything is listed in order as it was done. I usually do all my cardio at the end but I've had some kinda weird stiffness/tension in my upper trap/ neck are. Just been doing the low impact cardio to get my muscles warmed up before a good stretching session. But it's much better this morning. So I'll shuffle it to the end again. But never really had a reason for doing it last. Is it more beneficial that way??

 

[snagencyV2.0]

see below

Why cardio should follow training:
1.If you’re goal is to lose weight then doing cardio after your weight training is especially important. The simple reason is that weight training depletes glycogen is muscles. Glycogen is used as primary a fuel source for cardiovascular exercise, so with glycogen depleted your body is more likely release fat from cells to be used as energy. When you do cardio without weight training before, it takes around 20-25 mins for glycogen levels to fall and fat cells to potentially be released.
2.You should save your maximum amount of energy for the weights.
3.Doing cardio before weights will pre-fatigue your muscles. Obviously this limits your muscle building potential becuase you won’t be able to push out the weight and reps you otherwise could.
4.If you’re training hard, ti should require 100% physical and mental energy. You cannot do this after 45 mins of running on a treadmill. Cardio on the other hand, only requires mental energy to stave off boredom!

 

[RegisterJr]

see below

Good info, Snags.

 

[gymwrenchwv]

Dinner plans at a Japanese steak house. Be my first trip. Nice break to the monotonous tone of things. I'll try and toss up what makes it on my plate.

 

[snagencyV2.0]

I'll try and toss up what makes it on my plate.

taken in another context, that sounds pretty gross dude uke:

 

[RegisterJr]

Filet and scallops for me, please.

 

[gymwrenchwv]

Made it to the gym for a decent back session. Going back this afternoon to do legs though. Routine up shortly

 

[gymwrenchwv]

Back session conducted this am

Warm up
Dead lifts
1 x 10 @ 135
1 x 6. @ 185
1 x 4 @ 205

Reeves v deads
1 x 10 @ 115
1 x 10 @ 135
1 x 6 @ 185

Work out
ISO lat hi row
1 x 7 @ 225
4 x 7 @ 245

Standing v bar cable row (from ground up)
5 x 7. @ 125

Rev cable fly
5 x 7 @ 30

Rev pec deck fly
5 x 7 @ 60

Seated row
5 x 7. @ 245

 

[RegisterJr]

How do you like the lower rep training? You've been at it a while now, are you noticing more strength or gains than you think you would with a 10+ rep range?

 

[gymwrenchwv]

Led routine. Done about an hr ago

Warm up
Lying leg press. All weights plus sled??
1 x 10 @ 90
1 x 10 @ 180
1 x 10 @ 270
2 x 5. @ 360

Work out
Lying leg curl/seated leg ext
5 x. 7/7 @ 120/145

Seated calf raise
1 x. 10 @ 90
1 x 10 @ 140
1 x 10 @ 190
1 x 5 @ 210

Squats
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 275
1 x 3 @ 315

Hack squats
1 x 5 @ 225
1 x 5. @ 275
1 x 5 @ 315
1 x 5 @ 365
1 x 5 405

Seated leg press calf extension
Toes straight , pointed in , pointed out , repeat
6 x 10 @ 90

 

[snagencyV2.0]

Led routine.

zeppelin?
never heard of it

 

[gymwrenchwv]

How do you like the lower rep training? You've been at it a while now, are you noticing more strength or gains than you think you would with a 10+ rep range?

I was sketchy at first but I absolutely love it and the results. Def more strength , that steadily gains at a pace I've never seen doing 3 x 10 at everything. I wonder how endurance would compare though. I've never really put it to the test. But in the super set form I been running 5 x 7/7 on almost everything so I don't think it would be much different in terms of endurance. When I start logging this new stuff from Finaflex I'm gonna go back to one muscle group a day. I'll follow the 5 x 5 pattern and go as heavy as I possibly can.

 

[RegisterJr]

I was sketchy at first but I absolutely love it and the results. Def more strength , that steadily gains at a pace I've never seen doing 3 x 10 at everything. I wonder how endurance would compare though. I've never really put it to the test. But in the super set form I been running 5 x 7/7 on almost everything so I don't think it would be much different in terms of endurance. When I start logging this new stuff from Finaflex I'm gonna go back to one muscle group a day. I'll follow the 5 x 5 pattern and go as heavy as I possibly can.

At some point I want to give that a try (5x5).

So jealous of your beta test. I can't wait to try it myself, although, I'm not too happy that their PH's are gonna be gone soon.

 

[gymwrenchwv]

At some point I want to give that a try (5x5). So jealous of your beta test. I can't wait to try it myself, although, I'm not too happy that their PH's are gonna be gone soon.

I'm fukkin stoked to be testing it. I've had nothing short of phenomenal results from everything I've tried from the guys over there. Their stuff , other than putting the work in , has def been the catapult for me getting back in shape. I'd def recommend the 5 x 5

 

[RegisterJr]

I'm fukkin stoked to be testing it. I've had nothing short of phenomenal results from everything I've tried from the guys over there. There stuff , other than putting the work in , has def been the catapult for me getting back in shape. I'd def recommend the 5 x 5

You tried the PX, right?

Edited for autocorrect...

 

[gymwrenchwv]

You true the PX, right?

I logged PX Black and ALC/CLA Stack but have used a pretty long list of products from them. Bcaa/saa , stimul8 , ignite , the multi vitamin , creatrona , and max pump.

 

[RegisterJr]

I logged PX Black and ALC/CLA Stack but have used a pretty long list of products from them. Bcaa/saa , stimul8 , ignite , the multi vitamin , creatrona , and max pump.

I definitely want to try PX and Ignite2.

 

[gymwrenchwv]

I logged PX Black and ALC/CLA Stack but have used a pretty long list of products from them. Bcaa/saa , stimul8 , ignite , the multi vitamin , creatrona , and max pump.

U gotta let me know how that new stimul8 tastes. I haven't used any pwo in about 2 weeks. Just ain't been in the budget. I still been taking the max pump , creatrona , and bcaa pre though.

 

[gymwrenchwv]

U gotta let me know how that new stimul8 tastes. I haven't used any pwo in about 2 weeks. Just ain't been in the budget. I still been taking the max pump , creatrona , and bcaa pre though.

I'm not taking anything away from stimul8 , cause it's ridiculously good. But I prefer ignite. I'm not sure what it is but when I take it the weights always feel lighter lol.

 

[RegisterJr]

U gotta let me know how that new stimul8 tastes. I haven't used any pwo in about 2 weeks. Just ain't been in the budget. I still been taking the max pump , creatrona , and bcaa pre though.

Hmmm....
I just gave away a sample, but I have one more pack I can mail you if you want it. I still can't lift normal for a week or more and I have a tub on the way.

I haven't had any stims other than coffee in almost a month. It's gonna be awesome to start off with stimul8.

 

[RegisterJr]

I'm not taking anything away from stimul8 , cause it's ridiculously good. But I prefer ignite. I'm not sure what it is but when I take it the weights always feel lighter lol.

Is ignite stim free? I was under the impression it was more of a pump pre...?

 

[gymwrenchwv]

Hmmm.... I just gave away a sample, but I have one more pack I can mail you if you want it. I still can't lift normal for a week or more and I have a tub on the way. I haven't had any stims other than coffee in almost a month. It's gonna be awesome to start off with stimul8.

Yeah holy crap , I'd start with half a scoop lol. Na u good. Don't go through the hassle at the post office. Imma get some real soon. And as far as the Px black goes it's def worth the run. I don't remember my exact numbers but 20-25 lb weight loss and 6-8% bf reduction.

 

[gymwrenchwv]

Is ignite stim free? I was under the impression it was more of a pump pre...?

Def not stim free. But I'd agree with the pump aspect. Plus has cre in it. I can't remember the total label or I'd give u a better run down

 

[RegisterJr]

Yeah holy crap , I'd start with half a scoop lol. Na u good. Don't go through the hassle at the post office. Imma get some real soon. And as far as the Px black goes it's def worth the run. I don't remember my exact numbers but 20-25 lb weight loss and 6-8% bf reduction.

I will def try it soon. A good portion of that was your food willpower.

Def not stim free

Should've looked into it yesterday. Got a pass to make a small order yesterday from the wife. Surprised as much as my eye surgeries cost.

 

[snagencyV2.0]

Is ignite stim free? I was under the impression it was more of a pump pre...?

no, Ignite is not stim-free
very complete bodybuilding-oriented formulation, with very adequate stimulant properties
great price too, check it out:

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if you want the pump, stack either Ignite2 or Stimul8, with our MAX PUMP
total win

 

[gymwrenchwv]

Today's the biggest numbers my legs have put up in a while. Soreness already setting in. Gonna spend some time on my roller followed by some g 8!!

 

[RegisterJr]

Today's the biggest numbers my legs have put up in a while. Soreness already setting in. Gonna spend some time on my roller followed by some g 8!!

I bet. You moved some weight for sure.

 

[gymwrenchwv]

Started a new type of protein today. Mixed super easy with no chalky or chunk issues. Banana flavor and quite tasty.

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[pete8407]

Glad you like it!!!

 

[gymwrenchwv]

Off to the gym for some cardio.

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Couple quick shots. I'm incredibly non photogenic. Not the progress pics I had intended but gonna parlay some help with better ones. If not today then I'll get fresh ones up for the log I'm about to run for finaflex. Just like my run with the pxb. So on start day for sure I'll have fresh progress pics , measurements , and bf% on the boards with my first post.

 

[RegisterJr]

Nice looking shirt bro!

 

[snagencyV2.0]

^^ x2 .. stylin' :cool2:

 

[gymwrenchwv]

Here's some progress shots. About an hour post meal. These will do till I get some help with shots in the next day or so. But as I said earlier fresh pics and stats on the start of my finaflex log for sure.

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[gymwrenchwv]

This was 5 months ago


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[pete8407]

Making some great progress!!!

 

[RegisterJr]

^^ great progress bud.

 

[snagencyV2.0]

solid man, just some really nice changes there
kudos to you for your hard work and discipline to get there!

 

[gymwrenchwv]

Thanks for all the support guys. I look at the pics and always want them to be better , faster. But I also realize that ain't how it works. So I'm just gonna keep grinding it out.

 

[RegisterJr]

I look at the pics and always want them to be better , faster.

It's crack, man. There isn't a person on this forum that doesn't want to be bigger, faster, or fitter than they are now. As long as you're moving forward you're doing great.

 

[gymwrenchwv]

Just downed a half scoop of g8 and calling it quits for the day. Another great session planned for tomorrow.

 

[gymwrenchwv]

Sick session in the gym today. Routine up shortly. Right now I'm about to stuff my face.

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2 whole eggs
1/2 cup egg white
1/2 cup mixed peppers/onions
1/2 cup quinoa
1/4 oz shredded almond cheese

 

[gymwrenchwv]

Man. That food hit the spot!! My session today and the rest of the week are gonna be super intense. I'm gonna finish up doing my ss routine so I'm just gonna kill everyday. Then when I get this other log started I'm going back to 5/5 straight sets as heavy as possible.

Warm up
Bb shrugs
1 x 10. @ 135
1 x 10 @ 185
1 x 5. @ 225
2 x 5. @ 275

Behind back smith shrugs
2 x 15 @ 135 w 2 sec hold at top

NG db squat into ohp
3 x 10 @ 35

Work out
Rev seated bnp (cage press movement)/side lateral finishing over head
5 x 5/7 @ 70+machine/10

Rev seated incl bb raise/standing side lateral
5 x 5/5. @ 30/20

Sm machine cg upright row/sghp
5 x 7/5 @ 95/115

Intra shake
Core work
Gorilla crunch
2 x. 10
Weighted side bend
3 x 10/side @ 25
Hanging knee raise
3 x 10
Oblique crunch/reverse crunch
3 x 10/side / 10

Dc bb press/band pull aparts
5 x 5/?? @ 225//??

Guillotine bp/ wa pu
5 x 5/7 @ 155/bw

Inc bb bp/lm press
5 x 5/5 @ 155/60 + bar

Pec dec fly
5 x 10 @ 175
Slow movement from start to finish of entire range of motion

Cardio. 20 mins
3.8 mph @ 15% inc

 

[RegisterJr]

Almond cheese... what's that all about?

 

[gymwrenchwv]

Almond cheese... what's that all about?

Tastes just like normal cheese with fractional macro impact of dairy

 

[RegisterJr]

Tastes just like normal cheese with fractional macro impact of dairy

Imma have to go look for that. I've pretty much dropped all cheeses.

 

[gymwrenchwv]

Imma have to go look for that. I've pretty much dropped all cheeses.

It's pretty good stuff. Comes in several flavors to. I use it in place of dairy as much as possible

 

[gymwrenchwv]

Just restocked my order of some much needed goodies. Max pump , bcaa , creatrona , and a tub of the new stimul8. Hurry hurry!!