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TGR's Cheetos Chraining

Cheetos FTW! Soreness is pain entering the body! Lol
 
kenpoengineer said:
Cheetos FTW! Soreness is pain entering the body! Lol
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Lol.

Still sore.... Dunno why. Usually not so at this point. I also fell behind on my Muscle Fiber today.

I can't wait to WO tomorrow though. Eyes are very heavy, so I know I'll have to force myself up in the AM.
 
RegisterJr said:
Lol.

Still sore.... Dunno why. Usually not so at this point. I also fell behind on my Muscle Fiber today.

I can't wait to WO tomorrow though. Eyes are very heavy, so I know I'll have to force myself up in the AM.
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Too many cheetos?

Rest up bro... crush 'er tomorrow!
 
You kick a** every time!

Lol, I use to lick all the hot Cheetos and throw them back in the bag. :D
 
Oh, Puccah....
 
My STIMUL8 & IGNITE2 concoction kicked in before my first set. I knew today was going to be a good day.

Cable High Cross Over 75

Set 1 : 40x20
Set 2 : 45x20
Set 3 : 45x20

- to mimic a pec minor dip, these really got the blood flowing nicely

Leverage Chest Press (Hammer Strength)

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 95x10
Set 4 : 105x10
Set 5 : 70x10 +
Set 6 : 70x13 bottom partials

-unlike the other day, these were as far back as possible to a three-quarter lockout.

SUPERSET:

Stretch Push-ups 1.5

Set 1 : 1x15
Set 2 : 1x14
Set 3 : 1x11

Banded O&B's 4

Set 1 : 3x10
Set 2 : 3x10
Set 3 : 3x10

SUPERSET:

Dumbbell Bent Over Delt Raise 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--

-BURN!

Face pulls superset with squats.

Banded Face Pull 6.67

Overhead:
2s flex-
Set 1 : 4x20
Set 2 : 4x20
Set 3 : 4x15 drop
Set 4 : 3x5

Knee Level:
Top portion partials

Set 5 : 1x33
Set 6 : 1x31

Barbell Squat 335

Set 1 : 135x10
-was thinking I was going to do some high rep today but these felt so heavy
Set 2 : 225x3
Set 3 : 275x1
Set 4 : 295x1
Set 5 : 315x1
Set 6 : 335x1 VIDEO

-I wish I would've videoed 315 also. I went as low as possible on 295, but feel I didn't go as low on 315. Let me know what you guys think of the video when I get it posted.

Barbell Shoulder Press 117.17

Set 1 : 45x5
Set 2 : 95x7

-was going to do some pressing because I had more time, but my shoulders were so spent.

Jumped on the treadmill for a few minutes. I'm going to start doing more dorsiflexion exercises to improve my shins on running like Simon said in his post.
 
Geez man! I think you did every exercise there is! lol
Awesome workout and I bet your whole body is just pumped right now!
 
turff49 said:
Geez man! I think you did every exercise there is! lol
Awesome workout and I bet your whole body is just pumped right now!
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Thanks Turff! I really enjoyed it today.
 
335x1

Critiques welcome

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That looked pretty good man! Lots of "right". You could go a little deeper if you wanted but unless you plan on competing in powerlifting that's really up to you. Knees were good, torso, elbows back etc all were good position and tracked well. You stayed tight and the rep looks pretty easy overall. You could drive those elbows down a little harder on your way up if you wanted but honestly they were pretty good so that's something you might just want to see how it feels.
 
CountryLiftin said:
That looked pretty good man! Lots of "right". You could go a little deeper if you wanted but unless you plan on competing in powerlifting that's really up to you. Knees were good, torso, elbows back etc all were good position and tracked well. You stayed tight and the rep looks pretty easy overall. You could drive those elbows down a little harder on your way up if you wanted but honestly they were pretty good so that's something you might just want to see how it feels.
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Like, "bend the bar", when you say drive the elbows down?

What does lots of right mean? Lol
 
RegisterJr said:
Like, "bend the bar", when you say drive the elbows down? What does lots of right mean? Lol
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It means your technique had more of the "right" way to squat. Looked solid to me as you hit parallel. BTW, now I know why you wear headphones as your gym music is "girly"!!
 
kenpoengineer said:
It means your technique had more of the "right" way to squat. Looked solid to me as you hit parallel. BTW, now I know why you wear headphones as your gym music is "girly"!!
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LOL. I had to re-listen. My gym plays the worst music ever.
 
I'm lucky, my gym plays classic rock!! No headphones needed lol
 
Still fairly high on that squat, brother.

Depth = hip crease lower than patella

Pause the video in the hole and you'll see you where you're at. I'd like to see you hit depth, they're better for your health too. There's some knit picky things besides depth, but if you're not a PL'er they don't matter.

With that said, I think this was a big improvement from last time! Good work.
 
liftandswim said:
Still fairly high on that squat, brother.

Depth = hip crease lower than patella

Pause the video in the hole and you'll see you where you're at. I'd like to see you hit depth, they're better for your health too. There's some knit picky things besides depth, but if you're not a PL'er they don't matter.

With that said, I think this was a big improvement from last time! Good work.
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I see what you mean. I'll keep working lower. I have legs again on Sunday. :)

I'm ok with nit-picking. I'd like to get it right.
 
Front squats help you to go lower. And the reason I say that is it's easier to push your hips back from the start. Once you get use to pushing your hips back then it's easier to go lower. Anyway, that's what worked for me when I use to squat before the back issues.
 
Will check out the video when I get home from work. Strange, youtube is blocked here, but Instagram is not.

Reads like a kick ass workout!
 
RegisterJr said:
Like, "bend the bar", when you say drive the elbows down?

What does lots of right mean? Lol
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Yeah, bend the bar over your back, but also like driving your upper back into the bar and up out of the hole too. Watch some videos of the big name guys doing it.

I meant you are doing a lot of things right :)

If you want to hit PL parallel, go deeper. You look like you easily can, you just didn't.
 
CountryLiftin said:
Yeah, bend the bar over your back, but also like driving your upper back into the bar and up out of the hole too. Watch some videos of the big name guys doing it.

I meant you are doing a lot of things right :)

If you want to hit PL parallel, go deeper. You look like you easily can, you just didn't.
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Thanks country.
 
One heaping scoop of IGNITE2 is down. No STIMUL8 today, just to see what the IGNITE2 is about. i've got some nice face tingles going on.

Time for some CREA-TRONA fueled arm pumps!
 
Go get it TiGeR! See what I did there? Lol
 
RegisterJr said:
One heaping scoop of IGNITE2 is down. No STIMUL8 today, just to see what the IGNITE2 is about. i've got some nice face tingles going on. Time for some CREA-TRONA fueled arm pumps!
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I'm a huge ignite 2 fan. Now go and get all CT Fletcher with that arm workout!
 
I love the watermelon flavored Ignite! How's the berry?
 
I found your log finally. Who's TGRS?

Squat looked fine to me. Just depends on what you're training for. My squats mimic my snatch/clean footing and I go ATG/high bar; so take my debrief points with a grain of salt.

-Heels stayed planted on the ground for most of the lift, which were good. You rolled up onto the balls of your feet at the top of the lift, just be mindful of that.
-As far as hands/elbows, they were fine. You mainly just want external rotation of the shoulders. Internal rotation will break you positioning and cause you to round your back. External rotation will keep your upper back tighter and organized. Thats what people really mean when they say: "keep your chest up," "pinch your shoulder blades," or "point your elbows down."
-Maybe consider getting some lifting shoes, adipowers/chuck taylors. They'll help with the ankle/hip flexibility a little bit if you're not used to getting deeper in the hole/have tight hips.

I like the worlds greatest stretch for warming up my hips. Just a 500m row or jog, and some stretches with WGS 5x each side.

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turff49 said:
I'm a huge ignite 2 fan. Now go and get all CT Fletcher with that arm workout!
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Aaaannnnndddd a heaping scoop is a little much for me. Focused like crazy, but my vision was a little off.

justanotherj said:
I found your log finally. Who's TGRS?

Squat looked fine to me. Just depends on what you're training for. My squats mimic my snatch/clean footing and I go ATG/high bar; so take my debrief points with a grain of salt.

-Heels stayed planted on the ground for most of the lift, which were good. You rolled up onto the balls of your feet at the top of the lift, just be mindful of that.
-As far as hands/elbows, they were fine. You mainly just want external rotation of the shoulders. Internal rotation will break you positioning and cause you to round your back. External rotation will keep your upper back tighter and organized. Thats what people really mean when they say: "keep your chest up," "pinch your shoulder blades," or "point your elbows down."
-Maybe consider getting some lifting shoes, adipowers/chuck taylors. They'll help with the ankle/hip flexibility a little bit if you're not used to getting deeper in the hole/have tight hips.

I like the worlds greatest stretch for warming up my hips. Just a 500m row or jog, and some stretches with WGS 5x each side.
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TGR is my initials. I missed the memo of being anonymous when I signed up.

Thanks for joining J, and the tips are much appreciated. It one thing to watch others do it, but it's so much more helpful for people with experience to tell me what I'm not doing. I have a tendency to focus on one thing at a time. I did a couple of bar squats after my arm workout today just to focus on the squeeze in the back.

I hear you on the shoes… I need them.
 
SUPERSET 1:

Cable Rope Triceps Pushdown 166.67

W/U
Set 1 : 70x10
Set 2 : 70x10
-
Set 3 : 100x20
Set 4 : 100x20
Set 5 : 90x20
Set 6 : 80x20

Barbell Curl 114

-top partials; stop when your forearms are parallel to floor.

Set 1 : 90x8
Set 2 : 80x8
Set 3 : 80x8
Set 4 : 70x8

-These were harder than normal having to come to a complete stop.

SUPERSET 2:

Bench Dip 76

-5s descent, explode up.

Set 1 : 35x8 drop to
Set 2 : 35x8 speed

Set 3 : 45x8 drop to
Set 4 : 45x6 speed

Set 5 : 60x8
Set 6 : 45x8

1.5 DB Curl 31.67

-all the way down, 1/2 up, back down equals one rep.

Set 1 : 25x8
Set 2 : 25x8
Set 3 : 25x8
Set 4 : 20x8

-^^ these got heavy fast.

SUPERSET 4:

Kettleball Lying Extension 49.33

Set 1 : 40x7 R
Set 2 : 40x6 L
Set 3 : 35x10
Set 4 : 30x10
Set 5 : 30x10

-One arm at a time go as low as possible

Dumbbell Cross Body Hammer Curl 49

-One arm at a time, flex hard

Set 1 : 35x12
Set 2 : 30x12
Set 3 : 30x12
Set 4 : 30x12

SUPERSET 4:

-Right leg both exercises first, left leg both exercises. Repeat

Seated One Leg Calf Raise 165

Set 1 : 90x18
Set 2 : 90x25
Set 3 : 100x17

dorsiflexions 5.5

Set 1 : 3x20
Set 2 : 3x25
Set 3 : 3x23

I think I drink too much coffee this morning. I've had a full scoop with a half a scoop of STIMUL8 and was fine, I think I was over stimmed today.
 
New FINAFLEX log opp, up.

BCAA+SAA and IGNITE2:

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Very nice arm session! Beast! It's amazing what you have to do to get the bi's and tri's to grow!
 
wasme said:
Great job today Thomas (as usual). Ignite 2 is just fantastic. And ya those 1.5's become hard real fast.
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Thanks Simon.

kenpoengineer said:
Very nice arm session! Beast! It's amazing what you have to do to get the bi's and tri's to grow!
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I know... They've been a little stagnant I believe. Once I drop back under 200 I need to measure them and see.
 
Tried the OG ignite 2 with the dmaa in it. How does the new formula compare to it stim wise?? Anyways good work in here bud. Being over stimmed sucks, hate that feeling.
 
atanocc said:
Tried the OG ignite 2 with the dmaa in it. How does the new formula compare to it stim wise?? Anyways good work in here bud. Being over stimmed sucks, hate that feeling.
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not as much kick as with the dmaa, but we did a pretty fine job with the overall design..still pretty potent, just not extremely so :)
 
Was it last week I skipped arms? I already have arm DOMs like this was my first arm day...

So I gave a STIMUL8 RTD to my gym manager, but got the impression after talking with him that he had never tried a PWO.

He said he would try it out and let me know what he thought.
 
Great job, Thomas!!!!!! I'm dragging a** to the gym right now but your log is definitely helping me!
 
There you went again! Took me all day to finish reading your workout...
I agree on those curls! Stopping at parallel is brutal!
Awesome workout for sure! How long were you there? lol
 
I'm only like, a year late... but hey I'm in. :)
 
turff49 said:
There you went again! Took me all day to finish reading your workout...
I agree on those curls! Stopping at parallel is brutal!
Awesome workout for sure! How long were you there? lol
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It didn't seem like too long. I stuck to the 60s rests in between super sets.

Thanks Turff!
 
Lying Leg Curls 226.67

-SS w/ 10x BW squats

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 170x10 matched my max
Set 4 : 155x9
Set 5 : 140x10

Drop set:
Set 6 : 140x10
Set 7 : 80x10
Set 8 : 80x8 partials

Barbell Squat 336

Set 1 : 135x8
Set 2 : 225x6
Set 3 : 275x6
Set 4 : 315x2 VIDEOED
Set 5 : 335x1 VIDEOED
Set 6 : 225x5 VIDEOED (paused for a few seconds on the first 4)

-well, I probably need more than 1 day in between squats, even if one day is low volume. I have more comments to make when I upload the videos.

Leg Extensions 293.33

-explosive

Set 1 : 145x12
Set 2 : 160x12
Set 3 : 175x12
Set 4 : 220x10

Leg Press 612

-1 pyramid set, only break is to change weights.

Set 1 : 270x4
Set 2 : 360x4
Set 3 : 450x4
Set 4 : 540x4 (20s rest, then cont)
Set 5 : 540x4
Set 6 : 450x4
Set 7 : 360x4
Set 8 : 270x6
Set 9 : 180x12

-holy quad pain

Barbell Stiff-Legged Deadlift 180

-30s rests

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x5

-holy ham pain


I am drenched...

Now I get to go home and climb a ladder to re-seal our sunroofs. If you don't hear from me again...
 
snagencyV2.0 said:
dayum....I gotta go do some legs now - you have set the bar high (and I'm just a short guy)
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Maybe just a bit short but heck, you have major pipelines feeding every muscle! Just look at that avi!!!
 
RegisterJr said:
Lying Leg Curls 226.67 -SS w/ 10x BW squats Set 1 : 50x10 Set 2 : 80x10 Set 3 : 170x10 matched my max Set 4 : 155x9 Set 5 : 140x10 Drop set: Set 6 : 140x10 Set 7 : 80x10 Set 8 : 80x8 partials Barbell Squat 336 Set 1 : 135x8 Set 2 : 225x6 Set 3 : 275x6 Set 4 : 315x2 VIDEOED Set 5 : 335x1 VIDEOED Set 6 : 225x5 VIDEOED (paused for a few seconds on the first 4) -well, I probably need more than 1 day in between squats, even if one day is low volume. I have more comments to make when I upload the videos. Leg Extensions 293.33 -explosive Set 1 : 145x12 Set 2 : 160x12 Set 3 : 175x12 Set 4 : 220x10 Leg Press 612 -1 pyramid set, only break is to change weights. Set 1 : 270x4 Set 2 : 360x4 Set 3 : 450x4 Set 4 : 540x4 (20s rest, then cont) Set 5 : 540x4 Set 6 : 450x4 Set 7 : 360x4 Set 8 : 270x6 Set 9 : 180x12 -holy quad pain Barbell Stiff-Legged Deadlift 180 -30s rests Set 1 : 135x10 Set 2 : 135x10 Set 3 : 135x10 Set 4 : 135x5 -holy ham pain I am drenched... Now I get to go home and climb a ladder to re-seal our sunroofs. If you don't hear from me again...
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Killer leg workout brother! I can hit some weight on seated leg curls but lying leg curls, I just can't match you on those. You got some strong legs man!
 
turff49 said:
Killer leg workout brother! I can hit some weight on seated leg curls but lying leg curls, I just can't match you on those. You got some strong legs man!
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I haven't done much on the seated curl machine. I may have to give those a go here soon. I just assumed that there was more back support on the lying leg curls, and I go as heavy as the standing machine will go but it makes my lower back hurt.
 
The seated is easier on the lower back and I really feel I can isolate the hammies easier in the seated. You'll probably Max it out!
 
turff49 said:
The seated is easier on the lower back and I really feel I can isolate the hammies easier in the seated. You'll probably Max it out!
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I'll try those next time!
 
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