Dmax's pursuit for power & performance

Me bench
Current weight at 5am was 209

Caloric intake 3600

Preworkout-Epic/razor 8/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/ 30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Banded shoulder activations
Triceps
Biceps
Raises

Bench press
Bar x10
95 x10
135 x8
155 x8
185 x5
225 x1 paused
275 x1 to a 3 board
Shirt 2 board
335 x3
385 x2 +1 miss
405 x1 +1 miss
425 x1
445 xmiss at lock out
350 x2 touch

Incline DB press with tuck
45 x10
55 x2x10
60 x10

SS
Tricep dips
3 x15-20
Orange band overhead tricep extension
3 x10

Ss
Incline DB flys
30 x10
35 x10
45 x10
Green band pull ups
3x8

600# Tire flips
3,4,4
Hammer swings
3 x10 per side

Curls & rear delt flys

Very slow 65# shrugs with 2 sec holds on each rep

Notes
Great day first time in a shirt in a month everything after 325 felt light in my hands mainly cause I'm to busy listening to commands to care about it few misses in there cause I was getting loose after the first rep. 425 felt so easy didn't even realize I had touched and finished lol 445 I just didn't fire through fast enough. Good day considering the original plan was singles up to a max.

Continue to hammer triceps and rear delts keep moving up in weight

Like my tire flips, 5's next week

think I need to do some sort of row today too

That's it thanks for reading
Dmax
 
Well I pitched the rest of my epic and razor 8 both had become clumpy and haven't really noticed much from epic so this week we will be trying outlift like the looks of the composition so we'll see what it's got
 
Outlift info


Nutritional Information

*Serving Size: 1 Scoop (25.9g)
Servings Per Container: 20
Amount Per Serving*** % Daily Value

Sodium*** 576 mg*** 24%
OUTLIFT™ Clinically Dosed Pre-Workout Powerhouse** *
Citrulline Malate 2:1*** 8 g*** *
Carnosyn® Beta-Alanine*** 3.2 g*** *
Creapure® 100% pure Creatine Monohydrate*** 3 g*** *
L-Leucine*** 3 g*** *
L-Isoleucine*** 1.5 g*** *
L-Valine*** 1.5 g*** *
Taurine*** 2 g*** *
Caffeine Anhydrous*** 350 mg*** *
N-Acetyl-L-Tyrosine*** 150 mg*** *
Bioperine® [(Piper nigrum extract)(fruit)]*** 5 mg*** *
* Daily Value not established.

Other Ingredients:
Disodium Phosphate, Natural And Artificial Blue Raspberry Flavor, Silica, Sucralose, Acesulfame K, and FD&C Blue 1.
Bioperine® is a registered trademark of Sabinsa Corp.
Directions For Outlift: To experience the full s

Just now notice that it's only 20 servings that sucks
 
Yeah small servings for a full bin of preworkout. Profile looks good though, at least in terms of dosing. I need to find a new one. Just went through a tub of white rapids
 
I looked at that but still felt it was on the low side of dosage.look a stim8 and wasn't impressed think I'm just going to make my own when this tub is gone
 
Tonight's dinner
Salmon pattys on Ezekiel bread with cheese
1 can of peas & 3 servings of baby carrots with yogurt ranch
Cup of tea

Pretty filling really trying to eat less processed foods this week but a natural fast digesting pre-workout food is proving difficult to find had been eating cheerios Pre-Workout during the week
 
Duramaxhd said:
Tonight's dinner
Salmon pattys on Ezekiel bread with cheese
1 can of peas & 3 servings of baby carrots with yogurt ranch
Cup of tea

Pretty filling really trying to eat less processed foods this week but a natural fast digesting pre-workout food is proving difficult to find had been eating cheerios Pre-Workout during the week
Click to expand...

Banana(s) or sweet potatoes w natural pb or almond butter smeared on to slow the digestion to a more useable rate of burn. Bananas are the faster of the 2 depending on how soon you wanna lift. Both will yield good potassium but skin on potato will stretch the digestion rate out.
That's assuming you won't just use oats or cream of rice like everyone else, which work great. Again, a tbsp of nut butter slows anything down a little depending on your timing - if you want it to feel lighter in your stomach skip that, but you'll get hypo if you try 2+hour sessions and your Gatorade runs out premature.
 
Thanks for the suggestion think next week I'll go the sweet potatoe route I can pre make it Monday and have it Tuesday/Wednesday. Sat/Sunday I do oats one day and toast the other
 
Duramaxhd said:
Me squat & deadlift
Current weight at 4:30 am was 211

Caloric intake 3600

Preworkout-Epic/razor 8/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/ 30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Banded shoulder stretching

Squat (mastodon/monolift/high bar)
Bar x10
150x5
240 x5
330 x5
Breifs
440 x3
490 x2
All reps pretty much suck till here
Wraps
530 x1
580 x1
620 x1
Breifs + suit straps down
680 xfail bar rolled forward, next time I got it

Deadlift (breifs+suit straps down)
315 x3
405 x1
495 x1
545 x1
Straps up
585 x1 35 lbs gear pr
600 xfail
600 xfail

Ghr
3x20

Kettlebell swings
75 x3x15

Leg press
8 plates 3 different widths
3x20

Notes
Took a bit to get high bar dialed in but once I did my take off was much better and felt the gear load up / support much better 620 flew felt so easy then 680 was a grinder it was coming up but rolled forward on my neck so had to take it is got it next time for sure

Deadlift was great getting a lot of pop off the floor went for 6 with straps but couldn't get it pass the knees threw the ****ers down and immediately went back after got it to just above but couldn't get the hips thew they were to far back from the start

So mix day I'll take it 11 weeks out got to get this **** dailed in

3600 calories today see how this treats me

That's it thank for reading
Dmax
Click to expand...

Be patient when loading the gear. Esp on pulls
 
SweetLou321 said:
Don't just slam your hips down. Pull on the bar and use it to set you in that perfect spot. Be patient and find that spot that just pops the bar off the floor and gets your hips close.
Click to expand...

That's exactly what I did slam my hips into it thanks man I'll take my time next time
 
PM me your address and I'll send you a STIMUL8 RTD.
 
Lower
Current weight at 4:30 am was 212

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Work lol

Squat (raw raw forgot my sleeves)
Bar x10
65 x10
95 x10
135 x10
155 x10
185 x10
225 x10
245 x10
275 x10
315 x10 (little to no breaks till here)
335 x10
365 x6,5,5

Holy leg pump

Deadlift (conventional )
135 x10
225 x10
315 x10
365 x10
315 x15-20 (lost count sorry)

This did not help the pump

Standing calf raises machine (slow)
180 x10
190 x10
200 x10
210 x10
220 x10


Iso-leg curl & extensions
65 x10
85 x10
105 x10 curls 5 with help
95 x10 curls 4 no help

Machine lunges
220 x2x10
220 xamrap

Pallof press
50 x3x5 with long hold on last reply

Notes
Outlift is legit energy and leg pump was crazy haven't felt that way in a long time

Was hoping to get 365 for 10 but kept getting on my toes again but not disappointed at all my best belted 10 Is currently 360 and I know I could have done a couple more at 365 at least had I not pissed away the energy on poor form.
Ankle mobility Is going to become a priority

By the time I hit deads I wasn't feeling it at all mentally legs were so pumped they felt like they weren't even there

More of the usual did standing calfs today this machine was way harder so I'll make sure I use it all the time

That's it thanks for reading
Dmax
 
I don't wanna sound like a jerk here, but what's the point of so many warmups on squat - is it just to build GPP, and is that 40-50 extra reps of sub-optimally light squats worth a lackluster deadlift after? Or were you just feeling really tight at first, or perhaps really just wanna get dat pump? Again, not being critical so much as curious my man.
 
Man what an ******* lol jk

Just wanted to do some extra reps/ BB crap I make plate jumps all the time so I figured I'd work up slowl,y work on my ability to stay tight under stress/ tax my core and such

Fun day got to have them every now and then
 
Duramaxhd said:
Man what an ******* lol jk

Just wanted to do some extra reps/ BB crap I make plate jumps all the time so I figured I'd work up slowl,y work on my ability to stay tight under stress/ tax my core and such

Fun day got to have them every now and then
Click to expand...

I figured since you had the new preworkout lol - makes it feel like the first time all over again!
 
Upper
Current weight at 4:30 was 212

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Pulldowns 3 sets of 10

OHP 8's
Bar x8
65 x8
95 x8
115 x8
135 x8
95 x8x8

Barbell row
135 x8
155 x8
175 x8
185 x8
195 x8
155 x2x8

DB press with tuck & pause
60 x5x10

HS Iso-pullovers
25 x10
50 x4x10

Machine rear delt flys
90 x10
110 x10
130 x3x10

Goal post machine flys
60 x10
90 x4x20

Tricep pushdowns
120 x10
150 x4x10

Machine side raises
60 xamrap
90 x3xamrap

Iso-curls
4 x10

Reverse grip cable tricep extensions
30 xamrap
40 xamrap
50 xamrap
55 xamrap

Sprint machine shoulder press
80 xamrap
80 triple down set xamrap

Notes
Great day, working with a newly found friend and he was on a deload so we kept on the lighter side but more reps

Barbell rows are coming along already
Train what u suck at I guess

DB press for more stability and tightness feels like it's helping

Then full bore BB type stuff a little pissed thou forgot to do pull a part like I wanted

Sprint machine is a different in a good way never used it till today and I'll continue to use it at the end feel it really targeted the the shoulders

Diet I prematurely elevated my calories last week I was concerned about recovery when it wasn't calories it was timing my training days have to be back to back I feel like one high day assistance the other IDK maybe I'm dumb

That's it thanks for reading
Dmax
 
That squat day, dam. Screw all those reps.
 
First off thanks to everyone who suggested high bar for gear

ME squat & deadlift
Current weight at 5am was 212

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Swings
Goblets
Tempering

Squat (mastodon/monolift/high bar)
Bar x2x10
150 x3
240 x3
330 x3
Belt+briefs+2.5 wraps destroyers
400 x3
460 x3
500 x4x2
500 x3

Deadlift (breifs)
135 x5
225 x5
315 x3
405 x3
455 x3
475 x3


SS
SSB lunges
152x4x5 each leg
Ghr+chains
3x10
More chains
5 hard reps

Notes
Great day, groin was tight as hell hurt really bad during squat Warm-up days like these I love gear the roll push on just the right spot.

Keep the weight moderate today and worked on the high bar position first set of 500 Jayson yelled at me to stay on my heels and I did too much fell back into him lol reset and hit my double by the 5th set I had it dailed in bet I could have gotten 4-5 felt light and strong all called to depth by napalm, also moved grip in slightly index on the ring

Deadlift
Felt heavy upper back wasn't having it and ether was my groin so I called it no need to push deadlift hard when I do it pushes back

Then some nice assistance stuff I want to say the last set of Ghr was 60-80# in chains

That's about it thanks for reading
Dmax
 
Not sure what's up with my weight right now seems to be steady at 212 after partaking in a frozen pizza a couple weeks ago giving it another week till I make any changes
 
Me bench
Current at weight at 5am was 211

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Pull-ups
Side raises
Curls
Extensions

Bench
Bar x2x10
95 x10
135 x5
155 x3
185 x3
205 x3
230 x3
245 x5x3
Reactive slip
245 x3x5

Ss
Chain jm presses
Bar+88# in chains x2x8
65+88# x2x8

Spud pully Facepulls
70x5x10

Ss
Weighted decline setups
45 x2x10
100 x2x5

Reverse Kettlebell pushup (see pic)
4 x10

Green band pull ups
4x8-10

Green band side raises

Db Flys & curls

Notes
Another great day keep the weight raw due to not enough people to go into the shirt and keep a good flow going

Weights felt good took a few sets to get my feet where I like them just need to get a bit tighter

Lots of assistance stuff Kettlebells are awesome huge forarm pump great for stability going to do these for higher reps for a bit

Jms felt good not too bad on the elbow that's the reason for chains lighter at the bottom where it tends to aggregate it

That's it thanks for reading
Dmax
 

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Is that a plank or push-up?
 
I have been contemplating it. I have to wear them normally, and recently I've noticed pain on the outside mid foot after high rep squats.
 
Lower
Current weight at 4:30 am was 210.2

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Work

Squat 8's (beltless)
Bar x8
95 x8
135 x8
185 x8
225 x8
275 x8
315 x8
335 x5x8

2" deficit deadlift
225 x10
275 x2x5

Seated calf raises
90 x10
180 x2x10

Standing calf raises
120 x10
130 x10
150 x10
195 x10
240 x10
285 x10

Prone leg curls
60 x10
90 x10
120 x10
150 x2x8

Leg extensions
80 x8
115 x8
125 x8
135 x8
Drop
160 x8 110 x6 70 x4

Lateral Lunge machine
230x3x10

Abs
Planks
135 x2x45 sec
180 x30 sec

Notes
Great day legs felt strong heart was pounding starting to figure a few things out. Squatted in my inserts felt like I could actually feel my heels

Back to deficit pulls starting off on the light side and working up

That's it thank for reading
Dmax
 
So to elaborate on yesterday brought my stance in a touch, index finger on the ring if not a little bit more and last set I really had the monkey feet going built a lot of tension at the bottom of the rebound just felt like I was pretty close to where I needed to be.

Going to be working on hamstrings pretty hard I'm a quad dominant squatter so the don't need quite the volume

Would like to do deficit pulls against bands but their is no good way to do it at the box gym and I I go to the hard core gym I'm limited on other things
 
Upper
Current weight at 4:30am was 210

Caloric intake 3500

Preworkout-outlift/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Pulldowns
Rc work

OHP (repeat 8's week)
Bar x10
65 x10
95 x8
115 x8
135 x5x8

Barbell row
135 x10
145 x10
155 x10
165 x2x10

DB press (with tuck )
65 x5x10

Iso pullover
45 x10
55 x4x10

HS behind the head Pulldown with green band
45 x5x10

Flite machine row (straight pull)
90 x5x10

Iso chest press (with holds at top)
45 x2x10
55 x10
70 x10
90 x10

Ss
Rope behind the head tricep extensions
60 x10
70 x10
80 x10
90 x10
100 x10

Plate shrugs with holds on each rep
45 x5x10

Spirt machine curls with Iso curl with zotman curls
X a bunch

Spirt machine shoulder press
X a bunch with drop set


Notes
Redid OHP from the week before it was too light. Much better weight selection this week

Rows continue to improve

Like the Flite machine rows targets the upper back where I feel I need it

Then just volume BB stuff per the norm lately

Yesterday and today 1hr 45 mins

That's it thanks for reading
Dmax
 
Can you not wrap the band around each BB end and then under either what're your deficit stand is or your feet? When I go against bands I do that and just stand on it.
 
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