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bringing a quake to the training

lukehayd said:
Delayed negatives are awesome. I like doing a 5 sec negative with a 2 sec pause 1-2" above my chest and the a 3 sec up. Talk about a deep down burn!!
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My lifting partner and I will do something similar, he will push down on the bar with the weight on it and I'll fight the negative, then he will help 75-80% of the concentric portion and we will do this until I can't resist the negative.
 
tyga tyga said:
My lifting partner and I will do something similar, he will push down on the bar with the weight on it and I'll fight the negative, then he will help 75-80% of the concentric portion and we will do this until I can't resist the negative.
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Ouch!!!
 
I lift alone so I believe the forced negatives would help or a burnout.

back night last evening

pullups 4-10,8,6,6

pulldowns, wide- 4-110 -10

seated rows, wide same as above

bentover row-4 -10-95

I have lost about a hlf inch in my bicep over the last two weeks and I have been training them a lot along with all the compound movements so I am wondering was it water weight from the dbol . it never seemed to be any difference in my arms . it could just be psychological mind games . we all want to be bigger and big is never enough but I have been blasting them ever other day somehow even just pushup . I wonder if I have't taken them as far as I should in my workouts. any ideas?
 
missed my morning workout had to take my dog to the vet for an emergency.
now doing a delt semi leg workout in my basement.
girls softball this afternoon into the night so it will have to be short.

bentover laterals 4-10 superset front raises 30lbs

leg extentions 90 4 sets to failure
body weight calf raises 4 sets to failure

behind the neck extensions 30 for 3 sets to failure
zottman curls 4 sets of 10 30's
reverse curls 50 4 /10
skull crushers 3 sets to failure 50

shoulder is gnawing at me again so exercise will be adjusted for that fro here on out. quake before workout no lunch has got me shaking. tren/test shot after workout 100/35mgs. leancuts 2, fish oil and liver support this morning. back pumps are at it again too. damn i hate those things . nothing seems to help but when i come off cycle. what a bitch.
 
Doing work in here! Hope the dog is well. Taking cissus for the shoulder?
 
My shoulder bothered me for the past year and I tried everything. Finally healed when I took 2 months off from the gym.. Sucks to do but glad I did it feels 100 times better
 
bcazo said:
My shoulder bothered me for the past year and I tried everything. Finally healed when I took 2 months off from the gym.. Sucks to do but glad I did it feels 100 times better
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I remember reading a while on Sylvester Stallone talking about what he would do differently he said he would have taken it easier on his shoulders.
 
got in legs today and arms again.

tried single leg squats got in three sets and my back flared so i quit.

leg curls seated 4/10 120 then drop set on last one to failure

extensions- 4/10 130 drop set on last one to failure

single leg squat 100 3 sets of 8

standing calf raises bw 4 sets to failure

seated calf raises 4 /15 100

didn't have alot of energy on this one today but i stayed around 1 1/2 hours by far my longest workout in years but had the place to myself so i took advantage of it.

tris and bis

close grip bench 4/10 60

standing bb curls 4/10 60

pushdowns 120 4/15

zottman curls 25 4/15

one arm lateral extensions 30 4/15

machine dips 110 4/15

really wan't in the zone today , i am leaning out up top maybe too much . alot of definition in the delts and upper arms . biceps still look smaller to me i guess i just miss the bloat the dbol gave me. trying to put size on my legs if that is possible . i know i am trying to lean out but my calories or suffering from worka nd all the running we do at home withthe kids. i hope i don't c=screw this up.
 
shoulder is a muscle issue it is a different type of pain that i usually have so i will get the chiro to check it friday.

did box fit last night for cardio and man was it a blast . got my 7 yr old son to do it and we both were sweating after 10 minutes. my new favorite cardio
did some ball exercses too to hit the abs and will add them everynight to my session before bed.

did arms today after watching some charles glass workouts on utube. took some great tips and did arms tonight . super sets all

quake today after lunch , i had to stay home woth my daughter stomach bug.
did ez bar drag curls 45 4/10
super set french curls 4/15-20

seated bicep curls elbows back 25 4/25
super set-
pushdowns 75 4/15

blast finisher hammers 25 to failure three sets

great workout arms on fire and pumped. you don't need all that weight to achieve the goal. charles's training method is to overload but not push the muscles to the place where injury can happen. really good ideas on preventing that i would check them out if you have the time.

time for the change in diet starting the shred tomorrow . upping the lean cuts, almost out of tren maybe 3 more shots and out of test as of today . no way to get more in the foreseeable future due to the dog having to be operated on. i have some alpha one on hand and may add that for the last four weeks. i was hoping for anavar to help harden the muscle while on the diet but oh well. really needed 4 more week on the tren to see the difference it would make .
 
ab workout at home yesterday before the gym
16 ounces of quake my God my head was tingling!

pass passes 3 sets 10
ball crunches 3 of 10

chest that evening
decline press 4 sets 10 @ 100
incline press 4 sets 6 @ 135
flat bench 3 sets 6-8 135, 155 ,155
pec deck 50 4 sets 10

abs
ab pulldowns- 4 sets 15 105
hanging leg raises 15 lb dumbbell 3 sets 10
torso twists @45 lbs Obliques 4 sets each side 15

really gonna bomb the abs at least 4 times a week from here on out .
off day today shoulders and arms are toast after last night .
box fit cardio tonight 100mg tren, 4 lean cuts dhea, support supps.
gonna try to find some cash for somemore tren so I can get a good 8 weeks of it . need to hit the lotto!
 
Nice balanced workout. Nice job Chef!
 
I just started doing torso twists (machined tho) how do you like them? It took a good amount of reps before I felt them where I was suppose to (obliques)
 
tyga tyga said:
I just started doing torso twists (machined tho) how do you like them? It took a good amount of reps before I felt them where I was suppose to (obliques)
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yeah I think I need to recheck the video on youtube to see if I am doing them correctly. I did a good squeeze at the eccentric part of the exercise and rally slow movement squeezing all the time.
 
leg day whole place to myself.
drank my quake with lunch damn that stuff fires me up
last shot of tren tonight . if i hit the lotto i will order more tomorrow lol if not its on to the alpha 1 for 3 weeks then pct i guess.

three sets each exercise
legg press calf raises 400
20 25 30 reps

extensions and curls superset
90 on ext/65 curls
20 reps or to failure on both

standing calf raises on 45 plate and barbell 3 sets 15

legs were shot after that one . nice pump

shoulders tomorrow and abs adding calves for 21 days in arow to see what will happen. different exercises everyday . we shall see.
 
It's nice when you got the whole gym to yourself. If you hit the lotto you gonna break me off a piece?
 
chefbo said:
thanks brother doing what I can. the pump I got on the chest workout keeping it all barbell was what I have been wanting. by the time I got the pec deck I had barely anything left.
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Sounds like you blew them up pretty good!
 
chefbo said:
thanks brother doing what I can. the pump I got on the chest workout keeping it all barbell was what I have been wanting. by the time I got the pec deck I had barely anything left.
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This is when u know u got a good session in :)
 
Back day
3 sets every exercise with various rep ranges most to failure for min d muscle connection.

Pulldowns 110,100,dropset
Pullups-unassisted 10, assisted 6,4
Seated rows cable-100-10reps
Seated machine rows -110-10-12
Bentover ez bar 50-10 reps
One arm cable rows 75-8-10
Calf raises seated-110 4/15 or failure

Chugged a bunch of quake before leaving the house that stuff reminds me of bsn hyper fx with the heated tingle it gives me but man I was on fire in the gym.
On another note my daughter broke hervwrist right before our ballgame yesterday and found out this morning my sister is in the hospital with a brain tumor so this may be my last post for awhile until things pan out. Later.
 
Oh man Chefbo. My best to the family!
 
Sorry for the host of bad news chef. Praying for her bud
 
sis made it through surgery really good. they left some of the tumor because it was near blld vessels and nerves but the doc said he didn't see a proble with that. she did get some damage to a nerve in her right eye which has caused it to swell and dilate quite a bit/ they said it should heal itself and if not they will takecare of it. so thanks for all your prayers and thoughts my family appreciates it .

still plenty of quake left so I will continue to log until it is gone.
out of tren and test so I started the alpha one three days ago at 40 mg a day for two weeks then 60 aday for the last one. pct is slated after that. clomid 25 a day for 30 test booster from andro factory.
uped the lean cuts to 6 a day to see some results. leaning out aroung the chest and more vascularity everywhere. so we are onn the final leg of this journey for sure. cals are at around 2200 a day now give or take. no workout slated this week unless something changes just to busy in too many ways. thanks again guys.
 
Great news Chef. My prayers for her!
 
finaaly getting back to the gym today all to myself. kids have graduated (except summer schooler's) shouldn't have no problem getting to all the equipment.
chest day. shoulders are still sore and so is my back from digging and planting flowers yesterday for mothers day.

this is crunch time for me got to shed the fat and get ripped come on love handles get the hell out of the way. 40 days and counting. should finish the quake this week. review will be up sometime this weekend. will post workout later today.
 
Love handles are one of, if not the most difficult areas to get rid of. Keep giving it the what-for and you'll get there!
 
finally got back to training
chest Monday and legs Tuesday

researched some new workouts from mindand muscle.net and lord have mercy they were rough but great

chest was all incline work
barbell press 5 sets 10 reps max working weight for 12 reps
so I went with 135 and barely got 6 reps on the last set
straight to dumbbell presses 50 lbers 5 sets and got 4 on the last one
cable flyes 5 sets each at three different angles for 10 reps at 52 lbs
high , medium and low squeeze at the middle palms up on all exercises
flat bench db press to finish and I could only use 30 lbers and barely got 4 sets in before giving out. unbelieveable

legs last night
starting with calf presses on leg press 400lbs 7 sets 20
holy **** , flooded the blood to my legs
then standing one leg raises weighted with a 35lb plate belt
4 sets 15each leg

leg press 5 sets 20 400
leg extention 150 5 sets 20
leg curl 5 sets 15 11 on the last one

my legs have never been so full of blood, couldn't even think of smith squats , lunges or hack squats had to crawl to the truck. I will have to finish this Thursday or Friday.

still on quake, lean cuts and andro one. awesome two days thanks to Dr. Todd Lee for workout tips. gonna definitely use this leg workout from now on.
 
Way to kill it brother! Older lifters rule! Lol
 
just biceps yesterday
5 am 2 alpha 1, 2 leancuts, fish oil and liver support
1 pm 8 ounces quake
2 pm workout

warm-up incline db curl light with foam grips 6 sets of 15 10lbs
spider curl ez bar 50lbs 6 sets 10

crucifixion curls 25 on cable machine for 4 sets and then 10lbers for 4 sets

preacher curls 55 6 sets 10

hammer curls 25's 5 sets 15, 3 sets 10lbs to failure

reverse curls on preacher machine 3 sets of 10,8,4

that was one intense workout . minimal rest huge pump . plenty of pain.

dr todd is really wrecking me with these training sessions.

shoulder is achy today so may take a day of rest , got a sinus infection too so I believe I will.

back and triceps tomorrow.
 
finished last night with a small arm workout
4 sets each of 15-20 reps
supersets and trisets

pushdowns palms in 60 lbs
superset
incline dumbbell curls at 25lbs

trisets really a quadset

ez bar standing widegrip curls allthese at 45lbs
incline French curls
incline skullcrushers
incline close grip presses

my god the fire in this workout was extreme as was the pump.
with this workout being my main arm attack I have put on 1/2 in alittle over a month 2-3 days a week hitting arms at different angles and levels. there is something involving arms every time I exercise. even on rest days there are body weight exercises from dips on the bed rail to incline pushups , chin ups something including the pressing movements I use on my other routines. it is really paying off for me.

quake has been a great supplement during this last month. Definitely one for your arsenal , Ironflex nailed this one right. I will be posting review following this. log.
thanks to bcazo for picking me for this it has been fun to feel the buzz again.
 
I couldn't finish and I had three more exercises to include but I don't have a preacher at my house so I have them at the end. plus the kickbacks I didn't include because all I could do is swing the arm and that does no good . it felt like my skin was going to split open. man I love those type of pumps. till it hurts!
 
chefbo said:
finished last night with a small arm workout
4 sets each of 15-20 reps
supersets and trisets

pushdowns palms in 60 lbs
superset
incline dumbbell curls at 25lbs

trisets really a quadset

ez bar standing widegrip curls allthese at 45lbs
incline French curls
incline skullcrushers
incline close grip presses

my god the fire in this workout was extreme as was the pump.
with this workout being my main arm attack I have put on 1/2 in alittle over a month 2-3 days a week hitting arms at different angles and levels. there is something involving arms every time I exercise. even on rest days there are body weight exercises from dips on the bed rail to incline pushups , chin ups something including the pressing movements I use on my other routines. it is really paying off for me.

quake has been a great supplement during this last month. Definitely one for your arsenal , Ironflex nailed this one right. I will be posting review following this. log.
thanks to bcazo for picking me for this it has been fun to feel the buzz again.
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1/2" growth in the arms in a month is no joke! Very nice work!
 
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