Conquering the Weights - Olympus Labs Sponsored Log

supermanjow

supermanjow

Well-known member
Training -
Ronnie Coleman split and routine.

Diet -
Nutrient Timing
150g carbs, 100g protein - peri-workout
100g carbs, 200g protein split throughout the day.
Fats fill remainder of calories to 3500-4000.

Conquer is my preworkout.

Cycle -
Test - 750/week
Trest - 350/week
IronFlex Diabolix - 30mg/day

Goals -
Blast high calories and heavy weights until Sept 1st. Then start cutting for a November show. Prep starts tomorrow.

Starting pic:
 

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1st bitches!
 
7/22/2014 Ronnie - Chest, Tris 1
Tuesday, 4:59 AM - 5:52 AM (00:53)

Incline Barbell Press
(1) 4:59 AM 135 x 10 reps
(2) 4:59 AM 225 x 10 reps
(3) 5:02 AM 225 x 8 reps
(4) 5:07 AM 185 x 10 reps

Flat Dumbbell Press
(1) 5:08 AM 75 x 10 reps
(2) 5:10 AM 75 x 10 reps
(3) 5:13 AM 75 x 9 reps

Reverse Bench Press
(1) 5:16 AM 155 x 12 reps
(2) 5:18 AM 155 x 10 reps
(3) 5:20 AM 155 x 8 reps

Flat Dumbbell Flyes
(1) 5:22 AM 50 x 10 reps
(2) 5:25 AM 50 x 8 reps
(3) 5:27 AM 35 x 13 reps

Cable Rop Overhead Extensions
(1) 5:30 AM 100 x 12 reps
(2) 5:31 AM 100 x 12 reps
(3) 5:32 AM 100 x 10 reps

Cable Rope Bent Over Overhead Extensions
(1) 5:35 AM 100 x 12 reps
(2) 5:35 AM 100 x 12 reps
(3) 5:36 AM 100 x 11 reps

Close Grip Decline Bench
(1) 5:41 AM 95 x 12 reps
(2) 5:49 AM 95 x 12 reps
(3) 5:50 AM 95 x 10 reps
(4) 5:52 AM 95 x 7 reps
 
7/24/2014 Ronnie - Legs 1
Thursday, 10:16 PM - 11:10 PM (00:53)

Standing Calf Raise
(1) 10:16 PM 200 x 15 reps
(2) 10:18 PM 300 x 9 reps
(3) 10:20 PM 300 x 7 reps
(4) 10:21 PM 180 x 12 reps
(5) 10:23 PM 180 x 10 reps
(6) 10:25 PM 180 x 8 reps

Seated Leg Curl
(1) 10:17 PM 120 x 12 reps
(2) 10:19 PM 120 x 10 reps
(3) 10:20 PM 120 x 8 reps

Glute Ham Raises
(1) 10:23 PM 217.7 x 6 reps
(2) 10:25 PM 217.7 x 5 reps
(3) 10:26 PM 217.7 x 4 reps

Seated Calf Raise
(1) 10:29 PM 135 x 12 reps
(2) 10:32 PM 135 x 12 reps
(3) 10:35 PM 135 x 9 reps

Good Morning
(1) 10:31 PM 135 x 12 reps
(2) 10:34 PM 135 x 12 reps
(3) 10:38 PM 135 x 8 reps

Leg Extension
(1) 10:40 PM 120 x 12 reps
(2) 10:41 PM 140 x 12 reps
(3) 10:43 PM 160 x 10 reps

Calf Presses
(1) 10:48 PM 540 x 10 reps
(2) 10:50 PM 730 x 6 reps
(3) 10:59 PM 900 x 4 reps

Leg Press
(1) 10:48 PM 540 x 15 reps
(2) 10:50 PM 730 x 15 reps
(3) 10:59 PM 900 x 15 reps

Lunges
(1) 11:10 PM 20 reps
(2) 11:10 PM 16 reps
 
Cool, what about effects? Anything to add besides numbers?
 
7/25/2014 Ronnie - Back Width
Friday, 5:14 AM - 5:55 AM (00:41)

Chin Ups
(1) 5:14 AM 218 x 13 reps
(2) 5:14 AM 218 x 10 reps
(3) 5:16 AM 218 x 7 reps

Yates Rows
(1) 5:22 AM 265 x 12 reps
(2) 5:24 AM 265 x 12 reps
(3) 5:27 AM 265 x 8 reps

Neutral Grip Pulldowns
(1) 5:32 AM 180 x 12 reps
(2) 5:33 AM 180 x 9 reps
(3) 5:35 AM 180 x 6 reps

Seated Overhand Row
(1) 5:37 AM 130 x 12 reps
(2) 5:39 AM 130 x 12 reps
(3) 5:40 AM 130 x 10 reps

Pullovers
(1) 5:42 AM 90 x 12 reps
(2) 5:43 AM 90 x 12 reps
(3) 5:44 AM 90 x 12 reps
(4) 5:45 AM 90 x 12 reps

Incline Dumbbell Curl
(1) 5:48 AM 30 x 12 reps
(2) 5:55 AM 30 x 12 reps
(3) 5:55 AM 30 x 10 reps

Face Pulls
(1) 5:49 AM 40 x 12 reps
(2) 5:55 AM 40 x 20 reps
 
Spaniard said:
Cool, what about effects? Anything to add besides numbers?
Click to expand...

Initial thoughts:

TASTE - very good! I love the watermelon flavor a lot! I did expect it to be pink though the lime green was a surprise.
MIXIBILITY - although the powder was a little clumped together in the tub, I've had no issues scooping it out and no issues with it falling out of suspension when mixed with water.
PUMP - Good pumps. I'm actually happier about the volumizing adders like creatine. Though I tend to use other compounds for a pump.
STIM - Nice and mild, but effective. Doesn't hype me up, but it definitely wakes me up and helps me focus.

OVERALL INITIAL IMPRESSION - favorable!
 
Will get some more updates rolling soon. I'll take some progress pics tomorrow morning. Had a very busy week last week and didn't get into the gym until Friday and only got in two WO's. But they were good ones. I'm making some program changes too. I'm still going to be doing the 3 day split and up to 6 days/week training scheme, but I'm going to start throwing in some 5/3/1 with my first exercises. Every other workout for that bodypart will be 5/3/1 and following will be more of a typical bodybuilding style.

Had a good bench day on Friday. Put up 315x5. This isn't a PR, but it's a lot more than I've handled in the last few months. Likewise, I went all out on heavy Leg Press on Saturday and put up 1295x3! Really happy with both of these numbers and now I have my starting maxes for those two lifts.
 
In. :)
 
For puccah, I'd this s little more sultry for you?
 

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Little late but in!! :) Looking great!!
 
supermanjow said:
Initial thoughts:

TASTE - very good! I love the watermelon flavor a lot! I did expect it to be pink though the lime green was a surprise.
MIXIBILITY - although the powder was a little clumped together in the tub, I've had no issues scooping it out and no issues with it falling out of suspension when mixed with water.
PUMP - Good pumps. I'm actually happier about the volumizing adders like creatine. Though I tend to use other compounds for a pump.
STIM - Nice and mild, but effective. Doesn't hype me up, but it definitely wakes me up and helps me focus.

OVERALL INITIAL IMPRESSION - favorable!
Click to expand...

Ya dude the watermelon flavoring system is grub!

It's normal for a product with Citrulline Malate to clump up like that. Give her a few good shakes and you should be G2G!

Glad you're liking it so far, bro. Thanks for running the log for us =)
 
No problem. Sorry for the lack of updates. I'm still really liking it, but my workouts and time have been really sparse this last week. I'm hitting bench and deads tonight and recording it. Tomorrow morning will be legs and more conquer will help me get it going!
 
Didn't get in the gym last night like I was hoping, but got about 6 hours of sleep in so I was rip roaring ready to go for this morning's session! I did 531 for bench and deads. The attachments are my rep schemes. I followed the bench with 135x10x3 with only 30s between all three sets.

Here's the max effort vids I promised.

Bench 275x12 - two more than last week
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Deads 430x10
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Strength is definitely increasing!!! 531 for leg press tomorrow.
 

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Awesome job man!!! Looking great!!
 
Today's max effort 531 sets:

Leg Press - 1090x13
Lying French Press - 105x12
Barbell Curl - 105x8
 

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No problem man. This week has been crazy and I keep sleeping through my damn gym alarm. I'm hitting another bench and deadlift session tonight though. Let's see if I smash last week's numbers!!!
 
Calf Press
540x10
630x5
765x5
900x3
1025x2
1150x2
575x3x8


Leg Press
540x10
630x5
765x5
900x3
1025x3
1150x10
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575x3x10


Glute Ham Raises on Lat Pulldown Bench
BW (210) x10, 8, 6
 
Wow!! Super strong #'s!!! Love the pics too!
 
We're all watching! :)
 
Working on gorilla status.
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531 Round 1 - Week 2 - Deadlifts

135x5

205x5

255x5

305x5

355x3

405x3

455x8



Pullups - Neutral Grip - Rest was ~ 30s between each set

BWx10, 8, 6

Pullups - Overhand

BWx6, 4

Pullups - Underhand

BWx4



High Pulley Rope Cable Pullovers

100x3x10
 
Damn man, you're a big boy!
 
Getting huge man!!!
 
Thanks guys! To be honest, I was quite surprised by what I saw in the pictures myself this morning. It had been a few weeks since I took a pic and this cycle seems to be agreeing with me.
 
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