Cell Warriors Powerlifting Log

CellWarrior

CellWarrior

Member
Going to start my Log here now..

It's a Bastardized 531, The Cube Method and a hint of DC thrown in the mix..

Started it back up Yesterday. So it's a good time to start it here.

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First Day of my RAM³
Deadlifts 3+

Running short on time today. Had a Photoshoot for a Calendar... Not me.. was a Car..

Supplements used today...
Breatfast: 1st Step Power Joint support

Pre-Workout
Magnum THRUST 30min Before
EVL EGEN 1 Scoop
Kaged Muscle citrulline 2 scoops

During Workout
PharmaFreak BCAA

Post-Workout
NSN Whey Protein 2 Scoops

Warm ups... I was into my Core sets with in 8min...

Deadlifts
5/150
5/190
3/225 - Sumo

Core Sets
3/265
3/300
16/2.../340 (16 reps, Strapped for 2 extra)

T-Bar Rows
12/90
12/90
12/90

Calf Press
20/229
20/229
20/229
20/229 - Holy burning HELL

Leg Curls
12/70
12/70
12/70

Today LPG MUSCLE's new Free Motion T-Bar Attachment came in. I don't believe it's been released to the public yet.. But I got my hands on one early...

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Here is what Goodies I have coming this Month for Reviews

SABO Deadlift and Powerlifting Shoes
LiftingLarge Knee Wraps and Knee Sleeves
LPG Muscle Unreleased T-Bar Attachment (Here)
IronRebel Knee Wraps
Ostarine working with a couple Companies on this one
LG Science 6-Mass and pBold if they come through. They had a Fire in the warehouse.

Plus I have a ton of Supplement reviews being released very soon. Should have a couple done each week. I've been swamped since I've been back.
 
3+ set on Deadlifts. Was Aiming for 15.. Pulled 16 then Strapped for 2 more.
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Subbed. That tbar attachment looks cool.

Be careful with the strap on the Sabo's. I tore mine off first session lol They sent me a new pair shortly after.

The iron rebel wraps are good. Which ones did you get?

And nice cardio reps! Looking forward to your log, man
 
Sean1332 said:
Subbed. That tbar attachment looks cool.

Be careful with the strap on the Sabo's. I tore mine off first session lol They sent me a new pair shortly after.

The iron rebel wraps are good. Which ones did you get?

And nice cardio reps! Looking forward to your log, man
Click to expand...

I already if 2 Sets of IronRebel wraps. Will be trying their Rapt. and OutLaws.

Thats good to know on the SABO's . I'll keep my eye on them.



Ya wasn't really aiming to do some many DL's, but it was a 3+ set and it ended up closer to a 5+ set.

I would try the Reeboks, but all the ones I can find local are Gay colors... Plus not a much of a Mark Bell fan at time.
 
Yeah but at least you can customize the reeboks. I like them for squats but wear the Sabo's for dl

and lol @ the mark bell comment. I agree!
 
Sub. I liked the 531 program.
 
Subd late. Just saw sean's comment about the sabos. They recently made some upgrades, im not sure if the strap was one of them. I know they reinforced the lace holes which was good since i ripped out about a half dozen between the pair in 6 months. Ended up getting sent a new (upgraded) pair
 
i dead lift 5X150kg and 1 rep 177kg....i look nothing like you though and never considered my weights anytihng extraordinary.

150kg = 330lbs

what am i missing here?
 
He deadlifted 340lbs (152kg) 16 times. Im confused what youre trying to prove here buddy?
 
chipmunk said:
i was going by this...not trying to "prove anything"

I thought this was KG's..not pounds.
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Gotcha. Nope, those were just the warm up sets 5/3/1 gave him.
 
chipmunk said:
i dead lift 5X150kg and 1 rep 177kg....i look nothing like you though and never considered my weights anytihng extraordinary.

150kg = 330lbs

what am i missing here?
Click to expand...

Not sure... This is my workout log. Not trying to prove something.

I took a year off due to Family, injury and pure Lazy after a bit..

My first Day back.... and 58 Days later.. That was about a week or so ago... Weight Stayed the Same 177-180ish..

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Good progress dude that's awesome work
 
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EVL Nutrition
ENGN
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Well I have just about finished off this tub of ENGN. Overall I’m happy with it. It’s one of the better ones I have right now in my stash. EVL did their homework on just about every aspect needed for a Pre-workout. I end up with a lot of Pre-workouts in my hands, but only a few make it into my reviews. If you don’t know how I do things. Here is a quick rundown. If you’re reading a review I wrote. I stand behind that product. If I receive a product from a company and you never see the review. It’s because I didn’t find it worth my time to write about. I do it this way for 2 main reasons. One I don’t want to burn a bridge with a company over a product I didn’t like. Especially if they have others I do want to write about. The second reason is I could fill pages and pages of bad and worthless products on my site. I like to keep my site pure and full of great products.

Ok back to EVL’s ENGN, This is one I stand behind and I will buy in the future and recommend to others.

Ingredient Profile: 8/10
Overall it’s pretty good. Of the ingredients it has are Most are dosed well and 2 scoops isn’t needed. I did run 2 scoops, 1.5 Scoops and I found 1 scoop just as effective. I did find adding 4-6g of Citrulline helped with bigger Pumps. I would like to see some Citrulline added to their mixture. I’m not a fan of seeing Creatine in Pre-workouts unless it has at least 5g. Anything less daily is just filler.

Taste: 9/10
Green Apple is what I had and I can say they did a great job with it. No complaints in the taste department.

Mixability: 10/10
No issues here either. With just a few quick shakes it mixed easily and wasn’t gritty at all.

Performance: 9/10
Flat out worked and worked even better once I added Citrulline. It provided plenty of energy for my 45min-1.5hr workouts. It doesn’t feel like it is just an overdose of Caffeine and Crazy amount of Beta-Alanine. Very consistent performance time and time again.

Cost: 9/10
The cost ranged from 29.99 to 49.99USD. At just under a dollar it’s a good deal and some sites are running specials. Buy 2 get 1 for $59. Which makes it about 65 cents a serving. One tub will last you about 2 months if you lift 3-4 times a week.

Overall: 9/10
This ranks pretty good. Even after adding Citrulline and the low dose of Creatine. It delivered and it worked every time I used it. For me to give it a 10/10. I would ditch the creatine and replace it with 4g of Citrulline.
 
Supplements used to day

Breakfast
1st Step Joint Support

Pre-Workout
1.5 Scoops of EVL Sports ENGN
2 Scoops of Kaged Muscle's citrulline
4 Caps of Magnums THRUST
1 Cap of Magnums G-Spring

Post-Workout
NSN Whey 2 scoops




RAM³
ARM Day

Changed it up a little today. FST-7 Sets. If you have never done these. They are brutal. It's 7 sets of 12. With about 15sec rest between sets. You aim to keep getting 12 reps. That means you will be dropping weight each set. Most the time.

Arm Day

Alt. DB Curls..............SS................Rope Pressdowns
10/25...................................................10/90
10/30...................................................12/100
10/35...................................................12/110

FST-7 Sets...
Cable Curls
12/140
11/140
11/130
12/110
12/90
12/80
8/80

Close Grip bench Smith Rack (went a bit heavier)
12/195
8/175
8/155
9/135
8/115
12/95
11/95

Double Cable Biceps......................SS..................Overhead Band Ext. RED
10/50............................................................................10
10/50............................................................................10

BB Wrist Curls...............................SS...................Side Bends
25...........................................................................10
25...........................................................................10
25...........................................................................10

Weight Crunches...............SS...................Planks
25/25.....................................................45sec
25/25.....................................................45sec
25/25.....................................................45sec

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Since I just started this RAM³ again, my numbers are a bit off. Looking at my Deadlift day and today. I underestimated my weights...:ms:

I need to add more BEEF to the Bar.

I use this program for my 531 sets
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RAM³
Bench 3+

Shoulder Disco's 3x12
DB Rotators 3x10

Bench
5/100
5/125
3/150

Core Sets
3/175
3/200
10/225 (3+)
10/225 +Titan RAM
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DB Inclines..................SS.....................Lat Pulldowns
10/60.......................................................10/115
10/80.......................................................10/130
10/80.......................................................10/130
10/80.......................................................10/115
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PAPs Green Bands
10
10
10
10
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Hanging Leg Raises
15
15
15
 
Better Pictures..Of the T-Bar Attachment from LPG Muscle.

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RAM³
SQ#1 Heavy Day


Felt banged up a little. Yesterdays ARM day was a but much for my elbow. Once I got some IcyHot on it. I was good to go. My shoulder pain from last week. GONE.... I think it was just a bruise from the thin ****ty bench I was on.


Breakfast
1st Step Joint Support


Pre-Workout
1.5 Scoops of EVL Sports ENGN
4 Caps of Magnums THRUST
1 Cap of Magnums G-Spring


Post-Workout
NSN Whey 2 scoops
6.3oz Of Rice


Shoulder Disco's 3x15
Hip Flexors 3x 15sec


Squats...Sleeves on All sets
5/135
5/185
3/225


Core Sets
5/275
3/310
8/345 + Belt and Wraps..... I think this is a PR (StrengthShop Diablo Wraps)


Top Squats
5/205
5/205
5/205
5/205
5/205


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Leg ext..................................SS.........................Leg Curls
10/55..................................................................10/55
10/55..................................................................10/55
10/55..................................................................10/55
 
Some Changes of whats coming in the next few days or week..


SABO - Deadlift and Powerlifting Shoes--Held up in Customs
LiftingLarge - Parallel Breakers Knee Wraps and Savage Knee Sleeves --- (IN)
LPG Muscle - Unreleased T-Bar Attachment-- (IN)
IronRebel - Outlaws Knee Wraps
Focused Nutrition - Ostarine from ---(IN)
Warrior Labz - Osta-Genin, PCT, Pre-workout and BCAAs
LG Science - 6-Mass and pBold if they come through. They had a Fire in the warehouse.
Loaded Lifting - Ricochet Knee Wraps
Tendo Sports - Barbell De-Stabilizer ----(IN)
APT - Compression Cuffs and Knee Wraps


What I have now and working through..


HIT - Creatine, Pre-workout, Post-Workout
PharaFreak - Pre/PostWorkout
Kaged Muscle - citrulline
Magnum - THRUST and G-Spring
5% - Pre-workout, Creatine, RealFood and BCAAs
Plus a few others....


Really working on getting more Equipment and Gear type stuff. Any suggestions for me to look into would be great.
 
Supplements Same as Yesterday...

Feeling a bit beat up, so I took it semi easy today. Nothing to Failure today. Next 2 Days I have off. Going to focus on Foam rolls and mobility next 2 days.

Shoulders

Shoulder Disco's 3x12
DB Rotators 3X10

Seated Military
10/135
10/155
10/155
10/155

Shrugs
15/175
15/175
15/175
12/175

Side Delts machine
12/50
12/50
7/50

Front Cable Raises
12/20
12/25
12/25

Rear Delts (Rev. Pec deck)
12/70
12/70
12/70
12/70

Hanging Leg Raises
15
15
15


PAPs - Red Band
12
15
12
 
Here is my stuff from LiftingLarge.com

I've got a lot of Knee Wraps, but you can't have to many..:rockon:

But I wanted to see how a more affordable, lower costing pair would perform. I landed these..Parallel Breakers at $26 they are worth a shot. See how the compare to ones that cost x2 as much. They also volunteered to send out there new New Sleeves. They only Knee Sleeves I can compare are my Cheap ones from Vigor. Which have severed me well, but I've started using my Strength Shop ones over the Vigors. Now since I have these Savage 7mm. I can see just the way they are made. They are thicker and much Beefer feeling. I slide one on to check fit. I'm 180lbs and I got size Large. Seemed to fit. I will use them this week.

I'll have some Comparison shots later.

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GREAT DAY TODAY... Did 2 workouts today.. A Mini Arm workout and then a Nice Brutal Deadlift session. Nailed a Nasty PR.. Today is my Long day (Monday for Work) So I'm up an extra 8hrs. Thats why there is an extra dose of THRUST in there..




Breakfast
1st Step Joint Support


Mid Day - (Pre-Workout for Mini Workout)
Pharma BCAA's 1 Scoop
3 Scoops of Kaged Muscle's citrulline
2 Scoops SD Pharmaceuticals agmatine
4 Caps of Magnum THRUST
1 Cap G-Spring


Pre-Workout
1- Cap of Osta-Elite from Focused Nutrition (First Dose)
1.5 Scoops of EVL Sports ENGN - Last of my stash..:(
4 Caps of Magnums THRUST
1 Cap of Magnums G-Spring


Post-Workout
NSN Whey 2 scoops


AM Mini Workout
Banded Curls Green - 3x12
Banded Uprights Green - 3x12
Diamond Push Ups - 3x10
Wide Push Ups - 3x10


PM Workout
DEADLIFTS


Deadlifts
10/135
5/150
8/190
5/225


Core Sets
3/295
3/325
16/365----P "FREAKIN" R
-I went back 2 years trying to find a a better set near these weight..So it's a Legit PR.





Seated Deads - First time doing these
8/135
6/135
6/135
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Leg Curls
12/70
12/70
12/70


Weight Abs......Foam rolled between Sets
25/25
25/25
20/25


A few Pull ups and played around with the Tendo Barbell Destabilizer a little.. Wow.. pretty cool..Going to use it in my workout tomorrow.
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Check out the my Erector Back muscles as I walk up to the pull-up bar... A little Pumped..lol


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OK 2 Days and nothing to report yet.

Bench Day
Weight 176lbs Dropped 4-5lbs..


Detailed the inside of a car today in the 95* heat for 3hrs for my pre-workout. So not the best Bench day, but made it work.


Put the Tendo Barbell Destabilizers to good use.


Shoulder Disco's 3x12
DB Rotators 3x12


Bench B1+
10/Bar
5/100
5/125
3/150


Core Sets
5/185
3/210
7/235 was aiming for 10


Tendo Bench Press
5/195
5/195
5/195
5/195
5/195



Wide Grip Pulldowns (About 1/2 where behind the neck)
12/115
12/115
12/115
10/100



PAPs Green
12
12
12
 
Arm and AB's... Last week I over did it on Arms and flared up my tendinitis, so This week I went back to the R/P sets instead of the Higher Volume from FST-7 Sets. I wanted to go to failure, but not beyond. So I hit it hard and fast, warmed up and went straight into a R/P set and called it good for the day.


Supplements of the Day...
Breakfast
1st Step Pro-Wellness Joint Support
1 Cap G-Spring from Magnum

Pre-Workout
1 HEAPING scoop of SuperFreak from PharmaFreak
1 Cap G-Spring from Magnum
4 Caps THRUST from Magnum

Post Workout
2 Scoops NSN Whey
1.5 Cups Rice

Alt. DB Curls
10/25
10/30
10/35

OH Rope Ext.
10/80
10/100
10/120

Preacher Curls Rest/Pause
95lbs
10+6+5=21
Static Hold for 25sec
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Biceps DONE... Now on to Triceps and AB's
JM Presses REST/Pause
165lbs
16+11+7=34
No Static Hold

Hanging Leg Raises
12
12
12

Incline Crunches
15
15
15
 
Good Shoulder Day...
I use Shoulder day to focus on a couple of things I would like to bring up as well. Ran out of time and didn't get AB's in, but I'll do AB's the next two days along with a bit of light Cardio and Mobility work for my lower back and Hips.

Supplements of the Day

Breakfast
1st Pro-Wellness Joint

Pre-Workout
4 Caps THRUST by Magnum
1.5 Scoops Elite Pre-Workout by HIT

Post Workout
NSN Whey 2 scoops

Shoulder Disco's 3x10

Arnold Press
10/30
10/35
8/40

T-Bar Rows (LPG Muscle attachment)
10/90
10/135
10/90
10/90
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Seated DB Press
10/35
10/50
10/60
10/60

Side Cable Raises
12/20
12/20
12/20
12/20

Shrugs
12/150
12/150
15/150
15/150

Yes Girls, I know. "Traps are the new AB's", but I'm happily married
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Cable Pull Throughs
10/60
10/60
10/60

Calves
25/225
20/225

PAPs Double Green Band
10
10
10
 
Tonight was my Heavy Deadlift night. My 1+ week. Went pretty good. I raised my 1RM setting to 500lbs. Since I was smashed my D3+ and D5+ weeks with crazy high Reps. (15/16 Reps) Going to Keep my Deadlifts set at 500 for next round and aim to get 5 or more with 430lbs. If the first 430 flys off the floor. I might shoot for some heavy singles.

Ever have one of those nights where you just hurt yourself all night? I stubbed my left toe, Dropped a 45lb on my right toe, banged my elbow on a rack, hit my need on the end of a BB and pinched the tip of my finger sliding the plates on...lol

This is my Long Day. Been up since 8am and will have to stay up till 8am..yes 24hrs...

Supplements of the Day
Breakfast 8am
1st Step ProWellness Joint
4x Caps Magnum THRUST

Pre-workout 9pm
4x Caps Magnum THRUST
1x Contraband from Focused Nutrition (Unlreased version)

Post-workout
NSN 2x Whey Protein
7oz Rice


Deadlifts
10/135
5/185
5/225
3/270

Core Sets
5/340
3/385
4/430 +Straps (Forgot to tighten Belt)
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The Next 3 are Super Setted.. D.Deads/Leg Curls/Cable Rows

3.5in Deficit Deadlifts
5/225
5/315
5/315
5/315
5/315
Last Set Video
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Leg Curls
10/70
10/70
10/70
10/70

V-Handle Cable Rows
10/135
10/135
10/135

Shrugs
15/175
15/175
15/175
 
Put a lot of work in tonight.. Really worked on my Bench Arch. Did every set up to my last set with a Foam roller under my back. Arched over a exercise ball and even worked on my Hips some. Back was really tight and painful to loosen up from last nights deads. Foam rolling alone about killed me. Going to be putting a lot of work into my Arch and hips from here on out.

I did some distraction band stretches on my knee. 3 sets of 30-45sec. I believe it helped some.

Supplements of the Day
Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout: Magnum THRUST, Contraband from Focused Nutrition, Osta-Elite from Focus Nutrition
Post-Workout: NSN Whey and 3 Chocolate peanut butter Cookies...:)

Workout - Spent a lot of Time between many sets working Mobility.

Shoulder Disco's 3x12
DB Rotaters 3x10

Between Each Set I arched over an exercise Ball

Bench - All with Foam roller under Back
10/BAR
5/100
5/125
3/150
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Core Sets
5/160
5/185
14/210 - Removed Foam Roller
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All Super Setted

Lat Pulldowns...........Face Pulls...........Tendo Bench
10/115.......................12/80..................3/205
10/115.......................12/80..................3/205
10/115.......................12/80..................3/205

Burnout on Bench
21/135
 
Great day in the Gym. Hit Arms, short and sweet. Focused on Ab's and Mobility some more. Since Arms get hit during back and Bench Days. No reason to destroy them again in the same week.

Weight 181

Supplements of the Day
Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout: Contraband from Focused Nutrition
Post-Workout: NSN Whey and 2 packets of Grits

Shoulder Disco's 3x12
Some Random Stretches and Mobility stuff between sets

DB Curls..............SS.............Rope Pressdowns
10/25..........................................10/70
10/30..........................................10/90
10/35..........................................10/110

Rest/Pause Preacher Curls 100lbs (Last week used 95lbs) Also did an extra rep
Did 22 reps Total.
Static Hold 15sec
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Rest/Pause JM Presses 175lbs (last week used 165lbs)..Still need to bring the weight up more
17+10+5=32
No Static Hold
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BB Wrist Curls
25/45
25/45
25/45
20/45

Weight Crunches
25/25
25/25
25/25

Hanging Leg raises.. Man these suck.
12/BW
12/BW
12/BW
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Planks
45sec
45sec
45sec
 
I bought me one of these to help with my Bench Arch..Looks like a Low pro tire for a rice burner.. But it's a yoga wheel. If I can increase my arch just a little bit more. I know my Bench will explode.

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LPG Muscle
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I was given the opportunity to test out a new piece of gym equipment from LPG Muscle. If anyone knows me, they know I bring ½ the gym with me.
I like trying new equipment and trying new things out. I like the fact this piece of equipment is small enough to throw in my gym bag.


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What I’m writing about today is a simple way to do T-Bar Rows. I use to just use a V-Handle slapped under the Barbell. This new attachment from LPG Muscle is pretty slick. It has a few advantages.


One is where it attaches at. This attachment slides over the Sleeve. So it attaches up to 2in farther up. Which gives you a bit better leverage to keep the other end planted In the corner easier. Not a huge difference, but it does help. The second advantage is the Handles are on a short Heavy Duty Cable. Lets you adjust your hands anyway you want. This gives you the ability to target your back/biceps in different ways. These Free Style Handles also allow you to get a better squeeze at the top of your pull. Having the ability to change the angle of you grip will also allow you to work around some injuries caused my grip.


The last advantage I can see is just convenience more than anything. It raises the plates off the ground for easier removal.


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There just isn’t much to say about a simply designed piece of equipment like this. If you gym doesn’t have a T-Bar station. Or is like mine where it’s a chest supported T-Bar station. Which I don’t like much as when you get into heavier weight it just smashes your chest into the pad.


At the time of writing this I’m not sure what the price will be, but I’m guessing it would be more than a V-Handle Cable Attachment. It will come down to If the above advantages out way the extra cost.


So all in all I’m happy with this and I’ve used it every week so far. It’s been holding up great. I’ve loaded 180lbs on it just fine. They have another T-Bar attachment without the Legs to prop the weight up for $65 It's as a 1000lb pull rating and a lifetime replacement guarantee. So lets hope it's close to the same spec's.


It’s passed my approval process. As long as the price isn’t too much, this is a solid portable piece of gym equipment.


Video's
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Awesome Day in the GYM Again... Squat Night.. I was worried how my knee was going to do. I Icyhot it and slide my knee sleeves on 45min before the gym and drove there that way.


Warming up I could feel my a sharp pain still. But I found a set up that was 99% pain free. Wider Stance with my Toes pointed farther out. Worked well....:rockon: ....Keep reading to see how well..


Supplements of the Day
Breakfast: 1st Step ProWellness Joint
Pre-Workout: SuperFREAK from PharmaFreak 1 HUGE scoop
Post-Workout: 2x NSN Whey and 3x Grits
Bedtime: 4 caps G-Spring


Game plan was to keep it short and sweet. No extra stress on the Knee. So no front squats or Lunges as accessory work, like last week. I started wraps at my core sets instead of saving them for my last set. Wanted the extra protection on my knee. I'm really making myself grind out my last reps on Squats. Going to force myself to GROW.


Used a new set up Knee Sleeves tonight from Loaded Lifting. Ricochet 2.5m Knee Wraps. Pretty solid wraps. Great rebound and decent stopping power. Their not Cast like, but not super stretchy like my Red Rhinos. About the middle of the pack.


Workout


Shoulder Disco's 3x12
Banded Hip Flexors 3x30sec


Squats
10/BAR
5/145
5/185
3/220


Core Sets
3/255
3/290
11/330 - PR (old PR was 330x7)
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Leg Curls
10/85
10/85
10/85
10/85


Glute Bridges
10/75
10/75
10/75
 
Tonight I felt great, Knee still a little tender, but feeling better everyday. I worked on Shoulders, ABs and Mobility tonight.. All my Mobility work was to help with my bench Arch.


Supplements of the Day
Breakfast: 1st Step ProWellness Joint
Pre-Workout: SuperFreak from PharmaFreak
Post Workout: 2x NSN Whey, 1x Scoop Kaged Muscle BCAA, 1x Grits, 1x Banana
Bedtime: 4 Caps G-Spring from Magnum

Warm ups
Shoulder Disco's 3x12
Couch Stretches 4x30sec or so, maybe more
Foam Rolled upper Back and Front Rib cage 2 sets
DB Pull-Overs 3x sets Focused on Stretch not weight

Seated Military Press
10/BAR
10/135
10/135
10/155
10/155
10/155
10/155
10/155

Side Cable Raises
12/20
12/20
12/20
12/20

Banded Upright Rows BLUE ................ 3x12

Rear Delt Machine
10/50
12/70
12/70
12/70

Floor Crunches
25
25
25
20

Bench V-Crunches
10
12
12
12

Side Bends
10/45
10/45
10/45

Couch Stretches.........Am I doing these right?
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Deadlift Night.. First Start of Round 2. Skipped the Deload week.

Went to an American Ninja Warrior Gym before my Deadlift session for a Birthday party for one of my sons friends. Pretty fun little gym, really cut into my training tonight and a bit into my energy as well. Telling ya at the age of 35 it's very wise to warm up a bit before trying to tackle an American Ninja warrior Obstacle.



In and out of the Gym in 20min...Was a Speed workout

Deadlifts
5/135
5/185
5/230
3/275

Core Sets
5/300
5/345
11/390

Super Setted Leg curls and Hypers ext.

Leg Curls
10/85
10/85
10/70

Hyper extensions
10/BW
10/BW
10/BW


Done and Gone.....

Salmon Ladder...Deadlift Warm ups...lol
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My Son hitting the warp all the first time.
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Round 2
Week 1
RAM³
Bench 3+

Really focused on my arch, staying tight and increasing my mobility. Workout as great. Getting very close and steadily getting back into PR range with Bench. It seems it will happen any week now. I think my arch is looking better. I'm able to keep pretty tight and leg drive without my ass coming up off the bench.

Supplements of the Day
Breakfast: 1st Pro-Wellness Joint
Pre-Workout: 2x Peak Perform from HIT
Post-Workout: 2x NSN Whey, 3x Grits
Bedtime: 4x G-Spring

Bench Workout

Shoulder Disco's 3x12-15
DB Rotators 3x10-12
Couch Stretches - 4 sets.. Held for 2min
Foam Rolled upper Back, Front Rib Cage 2-3 times

Bench
Warm ups
5/100
5/125
3/150

Core Sets
3/175
3/200
13/225 - Lost the tightness

Side View to show arch improvement
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225x13 Set
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Pullovers 3x10-12 Not sure.. Focused on the stretch

Band Pull-a-parts Double Green 3x12

DB Inclines
10/55
10/65
10/75
10/80

Pec Deck
10/120
10/120
10/120

Face Pulls
12/80
12/80

ABs
100 Reps div. between Hanging Leg raises and floor Crunchs
 
Easy Day. It's was my Arm day, but nursing some soreness.. So I just Did some DB curls and Rope Pressdowns.


I focused on my Arch again and my Bar path. I need to change it a little to take more advantage of my arch. I've got my arch now where I can push and get more leg drive without my ass coming off the bench. I just can't hold it more then a few reps. A knowledgeable powerlifting told me to do 100 reps with just the Bar with the new bar Path everyday in the gym.


Didn't keep track real close


Shoulder Disco's
Couch Stretches
Cobra's
Bridge work over exercise ball
Foam rolled upper back and rib cage( I might need to get a lacrosse ball on the ribs..)


Alt. DB Curls
10/25
10/30
10/35
10/40


Rope Pressdowns
12/90
12/100
12/110
12/110

BB Wrist Curls 4x25


BAR Path work 101 reps
10
10
10
12
12
14
123
14
7@ 135


I tried to do 5x20, but I can't keep tight long enough. Even with just the Bar.


Bar Path Videos..Trying to get the bar closer to the peak of my arch. Any tips would be great.


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Another Great Day in the Gym. Nailed a Squat PR tonight. Felt great.

Spent some time working on Mobility and warming up. As I warmed up for Squats and my 100 bar path bench work.

Supplements
Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout: Alpha Blitz from Warrior Labz
Post-Workout: 2x NSN Whey, 3x 5% REAL FOOD, Banana (50g Protein, 92g Carbs)

That's all I did. No accessory work tonight.

Shoulder Disco's
Couch Stretch
Hams, Hips, lower back Stretches
Foam Roller
Pull-Overs

Squats
10/BAR
5/150
5/185
3/225

Core Sets
5/290
3/315
11/355 ---PR (est. 1RM Calculated @ 485lbs.)

100 reps Bench path work...

DONE....

290
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315
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355x11
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Felt good tonight. Worked shoulders and Flexibility some more. Still need to get my chest to and upper back to open up more and my shoulders too. Didn't push it to hard tonight. Just wanted to get the shoulders Pumped and kept up a good pace.


Arch is getting better and I will cont. to stretch and get the upper half to arch more. Still getting to much arch from my lower.


Shoulder Disco's
Bridge Work
Foam Roller


Standing OHP Strict
10/BAR
10/65
10/95
8/135
10/95
10/95
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Side Raises
5/10
10/20
12/20
12/20
12/20


Shrugs
15/135
15/175
15/175
15/175


T-Bar with LPG's attachment
10/90
12/115
15/115
15/115


100 AB's Split between Hanging Leg raises and Incline Crunches


100 Bench Patch Work.
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Great Deadlift night... Odd night, started off feeling stronger in Sumo, but when it came to my last 3+ set. Conv. felt better.

Today was my Long day. So I woke up early and walked 3.5 miles with the wife. Took a dose of BCAA's and a Fat Burner. Reduced my Calories today because I went a little over board this weekend eating sweet.

Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout: 1.5x Alpha Blitz Warrior Labz, 2x Kaged Muscle Citrulline.
Post Workout: 2x NSN Whey, 1x Banana, 1x Grits
Bedtime: 4x G-Spring, AgeForce Testo/100 Patch



Deadlifts
10/135 - Sumo
5/185 - Sumo
5/230 - Sumo
3/275 - Sumo

Core Sets
3/320 - Sumo
3/365- Sumo
10/415 - Conv. +Belt ...PR.. Previous PR was 8 @ 415
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Deficit Deadlifts 2in +Belt
5/315
5/315

Paused Deadlifts +Belt
5/315
5/315

T-Bar with LPG Muscle Attachment
10/90
10/90
10/90

Leg Curls
10/85
10/85
10/85
10/85

Calf Press
20/200
20/200
20/200

100 AB's - Side Bends, Floor Crunches, Leg Lifts
 
Heavy Bench Night...This is when I need a good lifting partner. Can't do board presses, Don't have a lift off etc....

Weight Down 2lbs from yesterday. 178lbs... I even had a big bowl of lucky charms before bedtime.

Got to the gym 30min earlier to get warmed up.. Got there and the Squat Rack is broke. Long story.. Been fighting to get it replaced for weeks now. Our old squat rack was a BEAST and wasn't broke. They choose to replace it with a Non-Commercial Home Gym Power Rack. POS is what it is..

Tried adding a nylon belt and my Squat shoes on bench. The shoes threw my set up off a bit, but once I find the footing with them. I think I'll like it better.

Supplements of the Day
Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout:1.5x AlphaBlitz WarriorLabz,6g Kaged Muscle Citrulline,1g Agmatine
Post Workout: 2x NSN Whey, 1x Banana, 1x Grits
Bedtime: 4x G-Spring, AgeForce Testo/100 Patch

Workout

Shoulder Disco's
Foam Roller
Couch Stretch
Arch Work

Bench
10/BAR
5/100
5/125
3/150

Work Sets
5/190
3/215
10/240 - Tried a PR
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Paused Bench Doubles
2/265 - Grinder
2/245
2/245
2/245
2/245

P.A.P.'s Double Green Bands
12
12
12

Wide Grip Lat. Pulldowns
10/115
10/115
10/115
10/115
 
Squat Day RAM³ 5+

Was an interesting Day.. Super Happy and Super Pissed... Nailed a PR and a tough one too.

Supplements of the Day
Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout:1.5x AlphaBlitz WarriorLabz,6g Kaged Muscle Citrulline,1g Agmatine
Post Workout: 2x NSN Whey, 1x Banana, 1x Grits
Bedtime: AgeForce Testo/100 Patch


Shoulder Disoc's
Couch Stretches
Ham, Thigh and Hip Stretches

Squats
10/BAR
10/135
5/150
5/185
3/225

Core Sets
5/345
5/280
19/315.....PR
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Leg Curls
10/90
10/90
10/90
10/90
10/90

Leg Ext.
10/90
10/90
10/90
10/90
10/90

AB Pulldowns
20/130
20/130
20/130
20/130

Calf Presses
10/170
15/170
15/170
 
In!
 
Squat Day RAM³ 5+

Was an interesting Day.. Super Happy and Super Pissed... Nailed a PR and a tough one too.

Supplements of the Day
Breakfast: 1st Step Pro-Wellness Joint
Pre-Workout:1.5x AlphaBlitz WarriorLabz,6g Kaged Muscle Citrulline,1g Agmatine
Post Workout: 2x NSN Whey, 1x Banana, 1x Grits
Bedtime: AgeForce Testo/100 Patch


Shoulder Disoc's
Couch Stretches
Ham, Thigh and Hip Stretches

Squats
10/BAR
10/135
5/150
5/185
3/225

Core Sets
5/345
5/280
19/315.....PR
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Leg Curls
10/90
10/90
10/90
10/90
10/90

Leg Ext.
10/90
10/90
10/90
10/90
10/90

AB Pulldowns
20/130
20/130
20/130
20/130

Calf Presses
10/170
15/170
15/170
 
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