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Sparta Lean (Sponsored)

Some wicked looking volume in that workout!!! I don't know why but skull crushers are my fav tricep workout.


Bigdumogre said:
Today was arms and shoulders
Sparta lean 1 cap with breakfast and lunch

Shoulders
Seated overhead press - 95x20 - that hurt
135x8,135x8,145x6,155x4

Standing dumbbell overhead super setted with front raises
50x failure for 4 sets

Side raises super setted with upright rows
30x failure 4 sets

Low cable side raises
40x failure - 4 sets non stop

Bicep curls dumbbell
25x25 - fffffffuuuuuuuuuuuu
40x8,45x6,45x6,40x8

Incline curls
25x8 very strict form 4 sets

Upright curls
30x10 4 sets

Tricep skull crusher
60x10 4 sets

Rope pull down
120x8 4 sets super setted with over head extension

Bent elbow chest press dumbbell
30x10 4'sets


Was pretty spent after this workout so took a break. My cals still have been a little high so gonna lower them some more
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Avocado oil is good too!
 
Crushed legs today doing band squats but did not log :(
Brutal legs and tomorrow I'm working the firing range so no gym. Will update later.
Group run today was brutal after legs in the am
 
Bigdumogre said:
Can I bridge into a epi andro and Ostarine run after this?
Need time off first?
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Not only can you but it's a good idea provided that you are very lean after the 4 weeks on this. Hardening is the final stage so yo want to peak at this time.
 
That's work gym? Jeez, where do you work?
 
Sweet set-up!
You guys deserve a great set-up for sure!
 
Thanks and moving to a new facility soon so gym will be twice the size. Great to be able to lift and shower at work, gonna hit it up twice today since i missed yesterday's workout
 
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Sparring bobs and 150lb dummy (red) for dragging and carrying up stairs
Boxes for box jumps and box squats
 
Dammmmnnnn thats an awesome setup to have at work!
 
2 sessions today
Had to make up for yesterday


Morn
Flat bench
85x30 - ouch
135x10
155x8
175x5
135x time under tension till failure

Incline
85x30 I cried
135x failure - time under tension -4 sets

Cable flies
80x10
90x10
90x9
90x9
90x8

Low rows
120x8
120x8
130x6
130x6
100x12

Lay pull down
110x8 3 sets
120x6

High row
160x6 3 sets
150x8

Afternoon session
Curls
80x10
80x11
80x10 3 sets

Dumbbell curls
40x8
45x7
45x6
55x4 - added some back lol

Single arm incline curls
25x failure 4 sets

Tri pull down
120x8
130x7
130x7
130x6
120x9

Skull crusher
70x8 4 sets

Over head one arm
30x8 3 sets

Arnold press
90x8
90x7
90x7
90x5

Upright rows
90x7-8 4 sets

Side raises
20 X failure 4 sets super setted with front raises


Time under tension is legit
May look like half reps but done right it's legit
 
got some size going on there bro- lat size is great too- bicep size upper chest, not bad man, not bad at all

and i know what you mean about the pic and flex- these sponsored logs should come with a selfie stick LOL

great job bro
 
Wife commented that I'm getting to big for my shirts lol
Thanks Sparta :)
Plus I had a audience watching me today (planet fitness is next to a college) - 2 ladies where following me around and giggling

Leg day
Leg extensions
120x10 5 sets

Leg press
270x10
360x8
410x5
410x4
360x6
270x11

Leg curl
110x10 5 sets

Seated calf raises
260x10 3 sets

Captains chair leg raises
3 sets to failure

Ab slide
60lbs x failure 4 sets

Cable crunch
Rack x failure 4 sets

Cardio
Threadmill - ran till I wanted to puke srs - Hiit
 
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Breakfast brown rice pudding and protein shake

cooked rice
1 cup 2% milk
Egg
Cinnamon
Raisins
Vanilla extract
 
Bigdumogre said:
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Breakfast brown rice pudding and protein shake

cooked rice
1 cup 2% milk
Egg
Cinnamon
Raisins
Vanilla extract
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Looks good, i cannot wait to start back up on carbs, do you ever mix the protein in the rice pudding and make a protein sludge. Or do you find it to go a little dry and powdery if mixed altogether.
 
paul56778 said:
Looks good, i cannot wait to start back up on carbs, do you ever mix the protein in the rice pudding and make a protein sludge. Or do you find it to go a little dry and powdery if mixed altogether.
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I feel like it gets dry then you have to add in too much liquid and the flavor becomes off. Same with adding it to yogurts, gotta add milk them
 
Any reason not to add EC stack to Sparta lean ?
I know some ph is a no no

Also stacking a natty test booster throughout , I have several bottles
 
Bigdumogre said:
Any reason not to add EC stack to Sparta lean ?
I know some ph is a no no

Also stacking a natty test booster throughout , I have several bottles
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I see no reSon not to. No additional BP concerns as with ph's. If you need an edge to make the cut more effective bro, do what you gotta do. As for any additional complications, I don't see any other than what ECA itself poses.
 
Solid session today
I did chest and back on Thursday and still have doms today and did chest and back again

Dosed Sparta lean with breakfast and lunch

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Meal prep - lunch and dinner for 2 days - ground chicken, brown rice , veggies and some salsa

Breakfast was 2 scoops protein powder and will have another scoop as dessert


Bench
135x10,155x8,165x6,175x5,85x30
My elbow popped and hurt during second set so was a sad panda

Incline
135x10,155x8,175x6,185x5,85x30
These 30 reps give me a huge pump

Chest cable fly
80x10 4 sets


Shrugs
280x8 3 sets

Low row
80x10,90x8,100x6,120x5

Lat pull down
90x10 4 sets

High row
160x6 4 sets

Run 1 mile

Not bad today with being sore as fuk. My knee is shot ATM and had a hard time walking back from run site
 
Bigdumogre said:
Solid session today
I did chest and back on Thursday and still have doms today and did chest and back again

Dosed Sparta lean with breakfast and lunch

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Meal prep - lunch and dinner for 2 days - ground chicken, brown rice , veggies and some salsa

Breakfast was 2 scoops protein powder and will have another scoop as dessert


Bench
135x10,155x8,165x6,175x5,85x30
My elbow popped and hurt during second set so was a sad panda

Incline
135x10,155x8,175x6,185x5,85x30
These 30 reps give me a huge pump

Chest cable fly
80x10 4 sets


Shrugs
280x8 3 sets

Low row
80x10,90x8,100x6,120x5

Lat pull down
90x10 4 sets

High row
160x6 4 sets

Run 1 mile

Not bad today with being sore as fuk. My knee is shot ATM and had a hard time walking back from run site
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2 days! lol that would be breakfast and lunch for tomorrow- great job on workout even though injuries - sucks man
 
Bigdumogre said:
That's why I'm adding 2 scoops protein after each of these as a snack
Can't even bend me knee atm
Sucks
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lol- tis but a flesh wound

if you have ever seen that movie

[video=youtube;zKhEw7nD9C4]https://www.youtube.com/watch?v=zKhEw7nD9C4[/video]
 
Bigdumogre said:
Hahaha yea I'm 37 of course I have seen monthly Python holy grail
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lol its so stupid you have to laugh. like the scene from European vacation, when clark hits that dude on the bike. and hes gushing blood, "tis but a flesh wound"
 
Anyone who hasn't seen the holy grail is missing out on life
 
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