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804’s PUMP up the volume log (Acute FX/ High Volume)

The Solution said:
Slow negatives and holds have done my chest wonders. Always focus on the rep tempo, pause, and flex's at the top. Makes a world of difference.
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Yeah, its definitely something I'm going to do more often! Thanks for the input!

TheMovement said:
Get well bud, def have to ball out tomorrow so you wont lose to Gramps lol
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Yeah shoulder day today. I'm feeling great. no more candy.. lol

Danb2285 said:
Get feeling better big guy
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Thanks brosef!

JudgementDay said:
I had to cut my training tonight too from stomach pain, def sucks. Feel better soon!
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Yeah I need to watch what I eat pre-training lol!

I'll be back at it today with a high volume shoulder workout
 
Good to see you're feeling better 804.


The Solution said:
Slow negatives and holds have done my chest wonders. Always focus on the rep tempo, pause, and flex's at the top. Makes a world of difference.
Click to expand...

Exactly what I focus on. :thumbsup:
 
08-14-2013

Had one hell of a workout yesterday. I had to make up for the loss on Tuesday.

All supplementation is unchanged. Taking slightly more than 2 scoops of HV with the 4 caps of AFX

Shoulders / Traps / HIIT

SUPERSET 1:

Explosive SGHP:
165x10
185x6
195x5

Reverse 3 step cable flys:
7.5x8
7.5x8
7.5x8

SUPERSET 2:

6 ways:
15x8
15x8
15x7
15x6

Seated incline front delt EZ bar raise – wide grip:
45x12
65x8
65x8
65x6

SUPERSET 3:

Reverse facing shoulder press machine:
80x15
110x10
110x10
125x7

Side lateral raise machine:
95x12
95x12
110x10
110x10

SUPERSET 4:

“Supermans” (see video)
65x8
68x8
65x8
65x8

[video]http://m.youtube.com/index?&desktop_uri=%2F[/video]

Hanging side DB raises:
25x12L/12R
25x12L/12R
25x12L/12R
25x12L/12R

SUPERSET 5:

DB shrugs: (2 sec hold at top)
120x15
120x15
120x15
120x15

Cable upright rows:
72.5x12
72.5x12
80x10
80x10

SUPERSET 6:

Cable Face Pulls:
30x20
30x20
30x20
30x20

Spider crawls (Banded) :
All 4 sets to failure
 
Yeaaa way to delve into that 2+ scoops of HV! Now we talkin!
 
08-15-2013

Legs / Lower back

20min Foam rolling

Front squats:
135x15
185x10
205x7

Smith Back squats (Feet out in front – wall sit position at bottom of rep):
135x15
185x12
205x10
225x10

SLDL’s:
185x10 (3” deficit)
315x5 (3” deficit)
365x2
385x1

SUPERSET 1:

Hip adductor:
160x20
190x15
220x12

Hip abductor:
160x20
190x15
220x12

1 legged leg press:
298x12L/12R
298x10L/10R
298x10L/10R
298x10L/10R

Hamstring curls:
130x15
130x15
160x10
160x10
 
Had an intense chest/ Arms training session tonight. Had some great work with negatives and constant tension! Hopefully some DOMS tomorrow :D
 
08-16-13

Chest / Arms :

Inclined DB press (5 sec negative - 3/4 lockout - constant tension):
70x12
70x12
70x12
70x12

Crusafix flys (3 sec negatives):
25x12
30x10
30x10
30x10

Standing cable raise up flyes - one arm (alternating):
20x15ea
25x12ea
30x10ea
30x10ea

SUPERSET 1:

Standing hammer curls: (alternating)
70x10
70x10
70x10
70x10

BW dips:
15
15
15
15

SUPERSET 2:

Seated high curls (dropset each set):
30x12 drop 20x12
30x12 drop 20x12
30x12 drop 20x12
30x12 drop 20x12 drop 15x12 drop 10x20

Straight bar tricep pressdowns:
80x12
80x12
80x12
80x12

Standing "Cobb" curls (twist ins):
25x15ea
30x12ea
30x12ea
35x10ea
35x10ea
40x8ea

Cable preacher curls:
57.5x12
65x10
72.5x7

Inclined Barbell bench (Banded - looped under bench) 5-sec negative reps: (Chest was wide open)
135x12
185x6
205x4
 
[video=youtube;PBS_kv1-mZQ]http://www.youtube.com/watch?v=PBS_kv1-mZQ[/video]

supermans
 
804 said:
08-16-13

Chest / Arms :

Inclined DB press (5 sec negative - 3/4 lockout - constant tension):
70x12
70x12
70x12
70x12

Crusafix flys (3 sec negatives):
25x12
30x10
30x10
30x10

Standing cable raise up flyes - one arm (alternating):
20x15ea
25x12ea
30x10ea
30x10ea

SUPERSET 1:

Standing hammer curls: (alternating)
70x10
70x10
70x10
70x10

BW dips:
15
15
15
15

SUPERSET 2:

Seated high curls (dropset each set):
30x12 drop 20x12
30x12 drop 20x12
30x12 drop 20x12
30x12 drop 20x12 drop 15x12 drop 10x20

Straight bar tricep pressdowns:
80x12
80x12
80x12
80x12

Standing "Cobb" curls (twist ins):
25x15ea
30x12ea
30x12ea
35x10ea
35x10ea
40x8ea

Cable preacher curls:
57.5x12
65x10
72.5x7

Inclined Barbell bench (Banded - looped under bench) 5-sec negative reps: (Chest was wide open)
135x12
185x6
205x4
Click to expand...

804 said:
Invalid Link Removed

supermans
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Nice work big dog 804! Me likes the video!
 
The Solution said:
Says 3.99 for most of youtube apps on App Store or on iphone?
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Really?? I just switched ftom iphone to android in july and it was free then I thought. That sucks dude
 
08-18-2013

Yesterday, I set a new standard for High volume workouts. I’m still thoroughly impressed with this pre-workout combo.

Back / Shoulders / Biceps / Abs / HIIT

SUPERSET 1:

Kayak rows:
50x12
50x12
60x10

Standard seated cable rows:
140x20
140x20
160x15

SUPERSET 2:

Reverse shoulder press machine:
80x15
80x13
95x10

Side lateral raise machine:
75x20
80x15
95x12

SUPERSET 3:

Military DB press:
60x15
70x15
70x13
80x8

DB shrugs:
80x20
120x15
120x15
120x15

SUPERSET 4:

Barbell upright rows:
105x12
125x10
125x10

Reverse 3-step flys:
7.5x8
7.5x8
7.5x8

SUPERSET 5:

Face pulls:
30x20
30x20
30x20
30x20

Standing hammer curls:
70x10
70x10
70x10
70x10

SUPERSET 6:

Staggered leg press:
388x12L/12R
388x12L/12R
388x12L/12R
388x12L/12R

Twist-in DB curls:
35x12
35x12
40x10
40x10

Hanging plated planks:
70x5sec drop 35x25sec
70x5sec drop 35x20sec
70x5sec drop 35x15sec
70x5sec drop 35x12sec

Oblique lean-ins:
65x12ea
72x12ea
80x10ea

Hamstring curls: (leaned forward – extra stretch)
100x20
100x20
100x20
100x20

HIIT – Spin Bike (1:1 intervals) 15min
 
Power snack for the week:

Rolled oats with Flaxseed meal, and chia seeds. BOOM!

Invalid Link Removed
 
JudgementDay said:
Killer workout man!

Can't go wrong with snacking healthy!
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Thanks Bro! Yea its a great mid-morning snack with some crucial benefits. I have a feeling my energy levels will be outstanding for chest this afternoon!

wasme said:
Mr volume is at it again.

Do you mix all those together or ?
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Yes sir! Thats me

I cooked the oats then added the other 2 while it was still warm. They just stirred right in!
 
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