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804’s cLEAN bulk and Supps log (Unsponsored)

804 said:
Yeah, I don't know if im going to go for Mr. Hyde today, or stimul8... or maybe just 2 scoops HighVolume alone?
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Have you tried a scoop of HV intra workout? If not.. go with Hyde or Stim + 1 scoop of HV, and then sip on a scoop intra... I find the endurance benefits are really enhanced.
 
TheMovement and I had a great session last night. He killed me on back/ Biceps on Tuesday, so I had to make a name for myself last night. It was probably the closest I’ve followed up on shoulders/ Traps in some time now.

Warmup: 6-ways 4 sets 12-15 reps

DB military press:
60x20
75x15
80x12
85x10
90x8 (PR or tied PR)

EZ bar wide grip frontal raises (Standing- pronated grip):
75x10
75x10
75x10

Leaning forward side lateral raises:
15x12
15x12
15x12

Reverse machine press:
110x12
125x9
140x7

Side lateral machine raise:
110x12
110x12
110x12

Snatch Grip high Pulls (explosive):
135x10
185x8
205x6

Reverse smith machine shrugs:
225x10
225x10
275x10
275x10

Cable close grip frontal raise: (pronated grip)
30x12
30x12
30x12
30x12

DB shrugs:
120x15
120x15
120x15
120x15

Cable face pulls (Strength is really taking off on these):
50x20
50x20
50x20
50x20



Today should be a fairly easy leg day: I will do some moderate volume, and a cycling class
 
804 said:
Thanks Wasme! It was a great way to get the shoulders really warmed up. I think I just used 8lb DB's!
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My 18 year old kid thought I was being a wuss using 10lbs on 6ways... I handed them to him and said you do it. New found respect is all I can say. Thanks to breezy on that one too lol
 
wasme said:
My 18 year old kid thought I was being a wuss using 10lbs on 6ways... I handed them to him and said you do it. New found respect is all I can say. Thanks to breezy on that one too lol
Click to expand...

I can second that. I've had people look/ask me about light weight on them in the gym before... Easy proven wrong
 
Were gonna take over bro!
 
Yesterday’s Session:

Back squats (Barefoot):
135x15
135x15
225x10
245x8

1 legged leg press:
208x12ea
208x12ea
208x12ea
208x12ea

Hip adductor/ abductor
160x20/160x20
160x20/160x20
160x20/160x20

Hammer curls:
25x25ea
25x25ea
25x25ea
25x25ea

Rack pull deadlifts:
225x12
225x12

Cycling class (sprint/hill/coast intervals) – 60 min

Reverse EZ bar curls:
95x12
95x12
95x12
95x12

Hammer curls:
50x12
50x12
50x12
 
Sorry for the late update guys, I had a busy weekend – but I got it in!

Friday: Chest/ Biceps touchup

Incline DB press: (5sec negatives)
70x12
70x12
70x12
70x28 (Speed – no negatives)

Standing Cable low fly/ raise ups alternating:
20x12ea
20x12ea
25x10ea
25x10ea

Dips
Bwx20
Bwx20
Bwx20

Seated high cable curl drop-sets: (1 min between sets)
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15
30x10 drop 25x10 drop 20x10 drop 15x10 drop 10x15

Incline smith machine drop-sets: (1 min between sets)
175x12 drop 155x12 drop 135x12 drop 115x15
175x12 drop 155x12 drop 135x12 drop 115x15
175x12 drop 155x12 drop 135x12 drop 115x15
175x12 drop 155x12 drop 135x12 drop 115x15

Saturday: Back/ Shoulders

Bent over barbell rows: (supinated grip)
135x12
155x10
175x10

6-ways:
12x10
12x10
12x10

Lat pulldown:
160x12
160x12
160x12

DB military press:
60x15
70x15
80x10

Side lateral machine raise (with Black band ~50lbs – courtesy of Breezy):
110x8
110x6
110x7

One arm lat pulldown machine:
100x12ea
100x12ea
100x12ea

Standard cable rows:
160x15
160x15
200x12

Reverse EZ bar curls: (with fat gripz) – I have to usually set the bar down mid set to re-grip the bar, hopefully that will go away with time
75x12
75x12
75x12
75x12

Barbell forearm rollups: (with fatgripz)
65x20
85x15
95x15
95x12
 
Been really happy with this stack of supps thus far. I’m not looking forward to running out of Versa-1 soon. Cals/ macros have been slightly off lately and somewhat dirty. I try to eat very clean during the week to make up for dirty calories on the weekends. Calories are floating around 3600/day atm.

Chest / Triceps

Inclined DB press:
95x10
100x5 (5 sec neg’s – 7sec final rep)
100x5 (5 sec)
100x5 (5sec)

Crusafix flys:
35x12
42.5x7
42.5x8
47x10 (forced reps)

Dips (with fat gripz):
BWx20
45x10
45x10
45x10

Straight bar skull crushers: (with Fat gripz):
105x8
105x8
105x7
105x8

Cable criss-cross flys:
27.5x12ea
27.5x12ea
27.5x12ea
27.5x12ea

Peck Deck:
265x6
280x5
290x4
290x4 (spotted)

Dip pressdown machine (Wide – pronated style grip)
270x12
295x8
310x6
310x10 – forced reps



Notes: Really liked the addition of fat gripz on triceps today: it really made me focus on slow controlled reps – and it actually activated the forearms more than I initially thought it would
 
Back / Biceps:

45 min basketball – Warmup

Close grip cable rows:
260x6
260x6
260x6

Kayak rows:
60x10
70x8
70x8

Meadows rows:
100x8ea
100x8ea
110x6ea

Lat pulldowns:
180x8ea
180x8ea
180x8ea

Wide grip cable rows:
160x12
160x12
160x12

Seated high curls (Dropset 35 – 25)
35x10 drop 25x12
35x10 drop 25x10
35x10 drop 25x10
35x10 drop 25x10

Standing twist up curls:
40x10
45x10
45x10
45x10
45x10
 
Solid sessions man!

Sorry for my absence lately. I've been extremely busy with work and prep.
 
Shoulders/ Traps:

Warmup- 15min basketball

Seated DB military press:
60x15
70x15
80x10
90x8

45 degree upright cable rows:
50x15
50x15
50x15
50x15

Snatch grip high pulls:
135x10
185x8
205x6
205x6

6-ways:
15x8
15x6
15x6
15x6

Reverse machine shoulder press:
125x10
125x10
125x10
125x10 (last 2 forced)

Banded side lateral machine raise (Black band – 50ish lbs – neglect weight)
110x6
110x6
110x6
110x6

DB shrugs:
120x15
120x15
120x15
120x15

Frontal cable raise (close grip):
35x12
35x12
35x12
35x12

Face pulls:
50x20
50x20
50x20
50x20
50x20

Spider crawls:
5 sets – to failure
 
Light legs/ Interval cycling class

15 min basketball - warmup

Back Squats (Barefoot)
135x10
185x10
225x10

Smith “sit back” squats:
205x10
255x8
275x6

Weighted split lunges:
40x10ea
40x10ea
40x10ea

Smith machine leg press (lying on floor) – really liked these because I had to focus all of the weight on my heels, and it made it easy to open my hips completely:
135x12
185x10
205x10

60 min cycling interval class – Was really intense this week. All hills and sprints
 
Weekend:

Friday: Chest / Biceps

Saturday: Back / Shoulders

Sunday: Off

Monday: Chest / Triceps

Inclined DB press:
75x15
100x10
110x5 (Not quite there- psyched myself out I think )
100x10

Dips (with fat gripz)
BWx20
45x10
55x8
70x6

Cable Raise up/ low flys:
25x8ea
25x8ea
30x6ea
30x6ea

Flat DB press (with Fat gripz): (These really made the chest fibers activate with the additional grip concentration)
70x15
80x12
90x12

Dip pressdown machine (Wide pronated grip)
250x12
270x10
270x8

Peck deck (with fat gripz)
250x8
250x7
250x8 forced

Rope triceps pressdowns:
65x12
65x12
75x8

Banded Incline Barbell press: (Black band ~50lbs)
185x5
185x4 – had nothing left in the tank
 
Cheat meal last night after working the chest: dollar taco night... its officially bulking season. yes - 10 tacos (no cheese)
Before
Invalid Link Removed

After
Invalid Link Removed
 
Chest is very sore from Monday’s workout. The addition of fat gripz with the exercises made more of a difference than I would have thought.

Back/ Biceps/ Forearms

Cable rows:
100x20
260x8
260x8
260x8

Kayak rows:
40x12ea
60x10ea
70x8ea
70x8ea

Meadows Rows:
100x6ea
125x5ea
125x5ea

Lat pulldown machine:
160x15
180x10
200x8

High cable rows:
140x10
140x10
140x10
140x10

Standing hammer curls:
70x10ea
70x10ea
80x8ea
90x6ea

Barbell Curls:
85x10
85x10
85x10

Reverse ez bar curls (With fat gripz)
75x12
75x12
75x12

Seated cable high curl dropsets (with fat gripz)
35x12 drop 25x12
35x10 drop 25x10
35x7 drop 25x11
 
wasme said:
How you like the Kayak rows, I have yet to try them..
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OI love them. They've been a back day staple for a while now. I usually have someone ask me about them weekly... and quite a few folks that watch and attempt them out of curiosity. Great exercise.
 
wasme said:
How you like the Kayak rows, I have yet to try them..
Click to expand...

OI love them. They've been a back day staple for a while now. I usually have someone ask me about them weekly... and quite a few folks that watch and attempt them out of curiosity. Great exercise.
 
wasme said:
That is 40x12 to the left, 12 to the right, 12 in front?
Click to expand...

I don't do them in front. Usually I alternate them from side to side (Ex. 1L, 1R, 1L, 1R....) But sometimes I switch it up (Ex. 10 Left then 10 Right)
 
Shoulders / Traps:

Military Press:
65x15
75x12
85x10
95x6 PR – First attempt

Snatch grip high pulls:
135x12
185x8 PR
205x8 PR
225x5 PR – First attempt

Side Lateral machine raise:
155x10
155x8
155x8

Reverse shoulder machine press:
140x8
140x8
155x6 forced

45 degree upright cable row:
75x10
75x10
80x10
80x10

Hanging side DB raises:
25x12
25x12
25x12
25x12

6-ways:
12x8
12x8
12x8
12x8

DB shrugs:
100x20
120x15
120x15
120x15

Barbell shrugs – forced w/ wraps
315x10
365x8
405x6
 
wasme said:
Man those are high shrug numbers..
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Thanks buddy! I try and destroy my traps completely at the end of shoulder day... dunno why I forgot my facepulls that day, though...





Anyone get on that USPlabs flash sale with protein, tshirt, and shipping for $25?!?! Crazy good deal. Only bummer is the shirt is a XL.. Jack3d shirt?
 
804 said:
Thanks buddy! I try and destroy my traps completely at the end of shoulder day... dunno why I forgot my facepulls that day, though...





Anyone get on that USPlabs flash sale with protein, tshirt, and shipping for $25?!?! Crazy good deal. Only bummer is the shirt is a XL.. Jack3d shirt?
Click to expand...

Was that the one through text? or email?
 
Had a freak accident when I was squatting. Tried to walk it off before doing some minor finishing exercises.. Iced it off and on last night and this morning. Its really close to my spine which scares me.. I can bend in every direction with only slight discomfort… but when I press down right by my spine its pretty sharp… any ideas?!




Legs:

25 min – foam roll / bead bar

Inverted smith machine leg press (Laying on back pressing up):
135x15
185x15
235x12
255x10
305x10
305x10
380x8
380x10

Back Squats (I think jumping into these without any sort of major lower back exertion/ warmup is what caused the pain) – rookie mistake… I know
225x10
225x2 – pain

30 min – walk around track (pain subsiding)

1 legged leg press (no additional irritation)
208x12ea
208x12ea
208x12ea
298x10ea

Hip abductor:
190x15
190x15
190x15

Hip adductor:
190x15
190x15
190x15

Hamstring curl machine:
175x12
175x12
175x12
 
Don't imagine that it is disk related or you wouldn't have been able to continue. Maybe slight pull in lower back?
 
wasme said:
Don't imagine that it is disk related or you wouldn't have been able to continue. Maybe slight pull in lower back?
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I don't know really. Its really starting to taper off completely now. Is it overly risky to hit light chest/ biceps today?
 
804 said:
I don't know really. Its really starting to taper off completely now. Is it overly risky to hit light chest/ biceps today?
Click to expand...

I know you ... a total workhorse.. so go in go light, and perhaps stay away from standing curls unless less so you dont ad any pressure to your lower back
 
wasme said:
I know you ... a total workhorse.. so go in go light, and perhaps stay away from standing curls unless less so you dont ad any pressure to your lower back
Click to expand...

You got it... I hate missing a day! Thats a great point. I will keep all of the curls seated to avoid that "lean"

Thanks brother!
 
HHhhmmmmm seems like some1s slacking
 
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