EVOMUSE STRAFE Triple Dose: TURN THE VOLUME UP!

puccah8808 said:
Do you do calisthenics, too?
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I do during my active rest days. Im going to be working out with some serious guys soon, hopefully in a park and during this log so i can get some good footage. I just do it as a secondary. No crazy acrobatics tho Lol i keep my a$$ on the ground.
 
EMPIREMIND said:
I do during my active rest days. Im going to be working out with some serious guys soon, hopefully in a park and during this log so i can get some good footage. I just do it as a secondary. No crazy acrobatics tho Lol i keep my a$$ on the ground.
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Lol, I've been watching it on YouTube and those guys are amazing! I'm excited to watch your videos. :)
 
puccah8808 said:
Lol, I've been watching it on YouTube and those guys are amazing! I'm excited to watch your videos. :)
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my favorite is frank medrano. That dude is crazy... If you havent alralready look up "frank medrano superhuman" also this guy named king hannibal.

Its crazy how much can be done eith just bodyweight and theres so many levels to it.

I just stick to pushups, pullups and dips, but i definitely am trying to get better with time.

My boy does some crazy stuff so i am trying to set up a session with him soon for this log. Fingers crossed!
 
EMPIREMIND said:
my favorite is frank medrano. That dude is crazy... If you havent alralready look up "frank medrano superhuman" also this guy named king hannibal.

Its crazy how much can be done eith just bodyweight and theres so many levels to it.

I just stick to pushups, pullups and dips, but i definitely am trying to get better with time.

My boy does some crazy stuff so i am trying to set up a session with him soon for this log. Fingers crossed!
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I just watched his video! He's so insane!!! Definitely a superhuman!
 
Day 5

Woke up took strafe and eca stack

Fasted AM Cardio


Walked 5 Laps Around Track


HIIT Medley: 2:1 rest to work ratio
Plyo Jumps on Stairs:
3 fast paced sets
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Pushups
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6 slower paced, deeper landing and more emphasis on explosion out of stance
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Took post workout strafe with vanilla protein then got a meal in. I cut all carbs out for the day because its in esssence a active rest day.

Went to family BBQ and i did a barbell workout with my cousin. Nothing better than working out under the sun. I was happy to get a good amount of vitamin d for the day.

Afternoon Workout before BBQ and Swimming

Barbell Arms and Shoulders

Bicep Curls
65x20 x 2 sets
115x6
115x3 drop 65 x fail
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(Didnt get the drop on video because the camera man dropped the camera to strip the weight)

Overhead Tricep Extensions
65x20 x 3 sets
115x10

Standing Agony Shoulder Press (1 in front, 1behind neck = 1 rep)
65x15 x2 sets
115x8

Upright rows
115 x fail
superset
Standing Overhead Press
115 x fail
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Upright Rows Wide Grip
65x20

Side Lateral Raises with 25 plate
20 on each arm

Ate a bunch of steak, grilled chicken and salad. Then went swimming.
 
Day 6

PM Training Session 1: Back

Barbell Rack Pulls
225x20
315x15
405x15
545x8 (PR) (video)
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Chest Supported T Bar Rows, Wide Grip
1 45 x 20
2 45's x 15
3 45's x 10
4 45'sxfail drop 3xfail drop 2xfail drop 1xfail (video)
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Hammer Strength Iso Pull Downs, Overhand Wide Grip
1 45x20
2 45'sx15
3 45'sx5

Hammer Strength Iso Pull Downs, Hammer Grip
3 45'sx2 w/3 partial reps to fail
2 45'sx10 drop 1 45x30 (video)
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Hammer Strength Iso Pull Downs, Unhand Grip
1 45 & 1 25 x 15 reps x 3 sets
superset
Hammer Strength Iso Rows, Hammer Grip
1 45 x 15 x 3 sets

One Arm DB Row
125x5 (Video)
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Post Workout Cardio: 30 mins in pool
HIIT Swimming 1:1
10 sprinted laps, 10 easy laps


Had shake and post workout meal
And hour later i decided to train some calves



PM Training Session 2: Calves
Standing Calf Raises on Smith
115x20 x 3 sets
165x15 x 2 sets
205x10 x 2 sets

Calf Raises on leg press w/ stretch at bottom, hold at top
463x20 x 2 sets
553x15
643x10

One Leg Calf Raises on leg press w/ stretch at bottom, hold at top
463x10 x 2 sets
553x6
 
How has your recovery been going. DOMS shorter at all, or less intense? That is one thing I noted when I took Strafe, shortened DOMS.
 
taman6886 said:
How has your recovery been going. DOMS shorter at all, or less intense? That is one thing I noted when I took Strafe, shortened DOMS.
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Yes exactly. My recovery has been phenominal. I am going to be hitting chest shoulders again today. Back again tommorow. Im really suprised how well it is working for me. shortened doms for sure.
 
Great workouts and videos!!!!! Those freaking stairs look painful! Ahhhh!
 
puccah8808 said:
Great workouts and videos!!!!! Those freaking stairs look painful! Ahhhh!
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Thanks. Those stairs are killer. Great way to build your strength while getting some intense cardio. It really puts me out of my element, and really challenges me, which is why i like to do them lol.
 
Day 7

PM Training: Legs

Squats on smith (warm ups)
Legs wide, below parallel
95x20
115x15
175x15

Leg press
283x50
463x50
643x40
823x30
913x30
1003x20
1263x12(PR) absolute failure at 3/4 of 12th rep

Finisher set: 100 Reps straight, used rest pause after 65 reps, at 80, and at 90
463x80, added 90 lbs 553x10, added 90lbs: 643x10
(This was beyond intense!!!!!)

Standing calf raises on smith
115x30 x 2 sets
165x20
215x16

Calf extensions
150x30 x 4 sets
 
**** am I missing out? I only use 5 grams leucine in the morning and before bed with glutamine and USPlabs Modern BCAA intraworkout but damn that profile looks spectacular? I've never seen this before
 
Hell yea Bro, just caught up on all the vids and workouts, looking massively jacked man, those deep stair jumps are so dumb awesome, hit that DEEP muscle tissue, cant get that from traditional squats or leg press. glad to see you killin it!
JeremyNG25 I tihkn 5grams of glutamine + 5 grams of EACH individual EAA is good post workout, with any bcaa its hard to get that amount cause its so mixed up with most of them.. I like having individual EAA's so I know what im getting and believe me it makes a HUGE difference compared to any of those blends! but the same goes with vitamins and everything else pretty much, you never know how much ofeach your getting if your buying an all in one but its expensive with the individuals so I kinda of just get the most important aminos and vitamin/minerals individually and still mess with the all in ones ..
 
JeremyNG25 said:
**** am I missing out? I only use 5 grams leucine in the morning and before bed with glutamine and USPlabs Modern BCAA intraworkout but damn that profile looks spectacular? I've never seen this before
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You won't see anything come from EvoMuse that isn't spectacular. Have you had a chance to check out the writeup yet?
 
dsade said:
You won't see anything come from EvoMuse that isn't spectacular. Have you had a chance to check out the writeup yet?
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JeremyNG25 said:
**** am I missing out? I only use 5 grams leucine in the morning and before bed with glutamine and USPlabs Modern BCAA intraworkout but damn that profile looks spectacular? I've never seen this before
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I personally have taken hmb around 4-5 grams daily (tastes filfty) and around 20grams bcaa and eaa and glutamine at close to 20 grams. I can honestly say i have not experienced the difference i have with strafe. strafe is a whole nother animal. The results are clear to me, the taste is good, compared to horrible lol, and ultimately this formula works synergistically. A1!
 
EMPIREMIND said:
I personally have taken hmb around 4-5 grams daily (tastes filfty) and around 20grams bcaa and eaa and glutamine at close to 20 grams. I can honestly say i have not experienced the difference i have with strafe. strafe is a whole nother animal. The results are clear to me, the taste is good, compared to horrible lol, and ultimately this formula works synergistically. A1!
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Next time I need to flavor something that tastes like '70s shag carpet in a hippy's house I'm sending it to you. Just lucked out again with the new flavor - which works exceedingly well, but we could always use a third...MUAHAHAHAHAHAHAHA
 
dsade said:
Next time I need to flavor something that tastes like '70s shag carpet in a hippy's house I'm sending it to you. Just lucked out again with the new flavor - which works exceedingly well, but we could always use a third...MUAHAHAHAHAHAHAHA
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Listen bro if it works like this one does, ill figure out how to use it lol
 
Day 8: Chest Shoulders and Arms

Standing Db press
40x40

Incline Bench Press on Smith (TUT low to 3/4 rom, no lock outs)
115 x 30
165 x 20
205 x 12
295 x 3 (PR) drop 205 x 8 drop 115 x 17
Finisher set: 100 reps total
115X100 after 60

First 3 sets of incline supersetted with db side lateral raises (single arm mid to upper rom tut)
25 x 20
25 x 20 drop 15 x 20
40 x 15 drop 25 x 15 drop 15 x 15

Standing Overhead Press
75 x 30
135 x 20
Finisher drop set: 7 drops
175 x 8 drop 125 x 8 drop 105 x 8 drop 85 x 8 drop 65 x 10 drop 45 x 15 drop bar x fail

Skull crushers to close grip bench to wide grip curls
60 lb curl bar
25 > 40 > 20 x 3 sets

Underhand tricep extension
50 x 20
65 x 15 superset pushdowns 65 x 10
85 x 10 superset pushdowns 85 x 7

Cable side laterals
10 x 20 x 2 sets
20x5 drop 15x10 drop 10x10 drop 5x10

Across the face tricep cable extensions
20x15 x 2 sets
 
Nice PR man, and strong OHP reppage.
 
RegisterJr said:
Nice PR man, and strong OHP reppage.
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Thanks brother, ive been hitting chest first so i havent made recent PRs in the overhead press, just really repping it out, but since ive been coming back from this shoulder injury i am very happy with my recent progress. Ive been using the smith instead of the barbell for my incline and shoulder presses and using TUT techniques, my results have been great wit hardly any pain.
 
Got to love the PR's
 
Day 9:

PM Training: HIIT Training, Traps, Abs, Cardio

HIIT Circuit 1:
1:30 rest between sets


Barbell Shrugs and Burpee to Lateral Jumps

Set 1: 135x40, 10 Burpee to Lateral Jumps
Set 2: 225x30, 10 Burpee to Lateral Jumps
Set 3: 315x20, 10 Burpee to Lateral Jumps
Set 4: 405x15, 10 Burpee to Lateral Jumps

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Set 5: 495x6 w/ partials and Intra Set Stetch drop to 50lb DB's x 25

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Set 6: 225x10, 10 sec Intra Set Stetch, 225x20 w/ 20 sec Intra Set Stetch & rest, 225x30

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HIIT Circuit 2: Elliptical Jog, Sprint & Reverse Crunches
10 Rounds, Level 12, Jog Speed 6
Each Round: 1 Min Jog, 15 sec Sprint on elliptical, jump off machine and do 30 Reverse Crunches on bench.



Steady State Cardio:
35 mins on Treadmill
Incline 13.5, Speed 3.5
 
Day 10

PM Training: Back

Barbell Bent Over Rows, Wide Grip
95 x 20
145 x 20
195 x 15
245 x 10
265 x 6

Barbell Bent Over Rows, Underhand Grip
135 x 20
185 x 14
235 x 10
285 x 7 drop 235 x 5 drop 135 x fail

Seated cable rows
140 x 15
160 x 12
180 x 12
200 x 10
superset
Standing reverse cable flyes
10 x 15 x 4 sets

Standing Upper back cable rows with rope (squeeze at the top of rep, full stretch at the bottom)
50 x 25
57.5 x 20
65 x 20
72.5 x 15
85 x 10 drop 50 x 20

Straight Bar Lat Pullovers
50 x 18
57.5 x 16
65 x 12 x 2 sets
72.5 x 9 w/ partials drop 42.75 x 13
superset
Wide grip Lat Pulldowns
140 x 12 x 2 set
120 x 12
100 x 10
85 x 20

Had some videos shot but my phone crashed and they arent uploading... I am definitely starting to feel the effects of constant pushing. My joints are starting to hurt. I have been getting around 8 hours total rest. Definitely noticing strentgh increases in almost everything im doing. Even the lat pull overs I was significantly stronger than usual. I couldnt be any happier with my recent progress. Just have to make sure I recouperate and dont get injured as I continue to push.
 
Strafe recovery is great but it's not magic...take care you don't get injured.
 
Day 11

Afternoon Training: Chest and Arms

Pec Deck
115 x 25
205 x 16
255 x 12 (PR), then 5 negative reps using spotter to pull arms back to starting position.

Incline DB Press
90 x 8 x 3 sets

Incline Smith Machine Bench Press
115 x 50

One Arm Cable Curls
20 x 20 x 4 sets
30 x 15 x 2 sets
superset
One Arm Cable Pushdowns
20 x 20 x 4 sets
30 x 15 x 2 sets

One arm cable extensions, underhand grip, bent over
20 x fail

Weighted Dips
45 x 10 x 3 sets
45 x 15 drop bodyweight x fail
90 x 10 drop, bodyweight x fail
superset
Supinated DB Curls
45 x 10 x 4 sets

Wide Grip Straight Bar Curls 21's
45Lb x 2 sets

Alternating DB Hammer Curls
90 x 7 drop 60 x 7 drop 40 x 9 drop 20 x 11

Standing Straight Bar French Curls
45 x 30
superset
Wide Grip Straight Bar Curls 21's
45Lb x 2 sets
 
Great job on the pec dec PR!
 
Your bb rows are impressive.

Get that mobility work in. Your joints and future lifting will thank you.
 
Nice stuff on the pec deck, brother! Bet that was a great stretch on those negatives.
 
MidwestBeast said:
Nice stuff on the pec deck, brother! Bet that was a great stretch on those negatives.
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That set was extremely painful. I was aiming for 6 reps, but to my suprise made it to 11, then fought to 12, then my boy started in with the negatives.... Very very painful and effective stuff. My chest is very sore still.
 
EMPIREMIND said:
That set was extremely painful. I was aiming for 6 reps, but to my suprise made it to 11, then fought to 12, then my boy started in with the negatives.... Very very painful and effective stuff. My chest is very sore still.
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Report back tomorrow re: soreness, if you don't mind. Perfect test.
 
dsade said:
Report back tomorrow re: soreness, if you don't mind. Perfect test.
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Okay. Will do. Its been two days so far. I will be posting my workout from yesterday in a few. Tonight i wont be touching any upper body. Tommorow i will probably do back, then maybe chest and shoulders again depending.
 
EMPIREMIND said:
I am going to work on some of this and some stretching tonight. The shoulder stuff looks like something i will benefit from greatly. Thanks bro!
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The shoulder stuff is my favorite. It has completely healed my bicep pain on benching and my shoulder discomfort on incline presses.
 
Day 12
Am Fasted Arms and Cardio

Barbell Skull Crushers
65 x 30
85 x 15 superset Close Grip x 40 reps
95 x 10 superset Close Grip x 25 reps
75 x 20

Supinated DB Curls
45 x 12 x 4 sets

Close Grip Barbell Bench
135x30
185x12
155x15
135x25

Straight Bar Curls
65x12 x 3 sets

Straight Bar Curls: 21's
65 x 21 x 1 set

Straight Bar Pushdowns
50x25
65x15
80x10
85x10
superset
Wide Grip Curls
50x15
65x10
80x8

Wide Grip Straight Bar Extensions
80x10 drop 50x12

Hammer Rope Curls
50x15
65x12 x 2 sets
57.5x14

Incline Barbell Bench
135x20 x 3 sets


HIIT Cardio
Elliptical, Level 12
3:1 Ratio
Jog at 5.5 speed for 3 mins, Sprint for 1 Min

This arm day was an accident, but i saw my old gym partner training, and i miss training with him, so i decided to hit arms again instead of cardio, i went to cardio afterwards.

I am hurting from these concurrent upper body days. My arms, particularly my biceps are killing me, my chest as well. I will be using this to gauge my recovery using strafe as per dsade. I will report back.


This week I am going to be hitting legs more than usual and pull back from the chest shoulder and arms for a few days. My plan is legs tonight, back tommorow, and then depending how i feel possibly legs again.
 
Day 13

PM Training: Legs

Cardio Warm Up
20 minute light jog on elliptical
Level 6

Leg press
193 x 60 single leg (warm up)
463 x 50
643 x 40
913 x 30
1093 x 25
1333 x 16 (PR)
100 rep finisher set:
553 x 75, raise 4 plates 733 x 15 raise 4 plates 913 x 10

Standing calf raises on smith
115 x 30
205 x 25
255 x 15

Seated leg extensions
150 x 15
205 x 20
295 x 10 , 5 negative reps, drop to 100, rep till fail with partner pushing against, held for static hold on last rep against them.

Seated calf extensions
110 x 30 x 2 sets
150 x 30 x 5 sets
150 single leg, 10 reps each
150 x 30 x 2 sets

Cable side lateral raises ( mid to upper rom TUT)
10 x 20 drop 5 x 10
15 x 15 drop 10 x 15 drop 5 x 10
20 x 10 drop 15 x 10 drop 10 x 10 drop 5 x 16
20 x 8 drop 15 x 11 drop 10 x 12 drop 5 x 11
10 x 15 drop 5 x 15 x 3 sets


I absolutely killed legs last night! Ended off with some light, high volume side delt work, gotta bring these caps up!!!
 
Dayum, that's a big ole Leg Press PR.
 
"553 x 75, raise 4 plates 733 x 15 raise 4 plates 913 x 10

Holly Cow !!
 
dsade regarding chest soreness, this is unlike any usual soreness .i believe its from the continous heavy lifting ive been doing for this run. Those 545 rack pulls and then 500 lb shrugs the next day really took a toll on me last week (but they felt good as f$!k doing them, i love lifting heavy) I believe its from that. The pain is more along the sternum area of my chest, almost like soreness at the insertions. Also my shoulder is a little sore as well. I have taken two days from push movements, so I am going to be hitting chest and shoulders again today and see how it feels. I will report back tommorow. I do not belive the soreness is related to pressing at all tho. It has gotten better. At the end of this run I will be taking some time off and doing a deload. I have been making great progress lately.

I am up another pound this week. Weighing in at 227 approx. I am also noticing more vascularity, details at my insertions and definition in my shoulders, arms and chest.
 
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