804 Time to blow up USP/PES

[804]

So much snow....I was going to go regardless but I got hit with some sickness. I NEVER get sick so this is beyond horrible...

Surprised your gyms are closed tho most are still open here (but idk if you got hit worse than we did I've been asleep all day).

Hope you feel better bro

 

[804]

Day 4 of the STACK

Shoulders+Traps (still focusing heavily on rear delts)

I know I said I was excited to get back to enhanced today, But I had just bought my first bottle of focus XT by SNS with my big order and I wanted to try it. So I mixed a scoop of XT with a scoop of hemavol. Turned out to be an awesome combo. I never took my headphones off during my entire workout except to say hi to a couple of the ladies right before I finished. Amazing combo for pumps and focus for sure. I will get back to enhanced tomorrow for back day! I like experimenting with preworkout cocktails

Felt a little stronger due to that "snow day" off.


Machine lateral/ delt side raises: PR** Nice Improvement
1. 170x10
2. 170x9
3. 175x8
4. 175x6

Upright vertical cable rows:
1. 80x12
2. 80x11
3. 80x10
4. 80x11

Dumbbell shrugs (max my gym has):
1. 100x15
2. 100x15
3. 100x15
4. 100x15

Rear Smith shrugs (behind back):
1. 275x12
2. 275x12
3. 295x10
4. 295x10

Face pulls (Cable):
1. 50x15
2. 50x15
3. 57.5x12
4. 57.5x13

Laying Incline rear delt raises:
1. 15x10
2. 15x12
3. 15x11

Reverse peck deck (ex low seat to isolate shoulders)(3 sec pause at full contraction): PR** felt almost too easy on the first set - then it caught up with me
1. 115x10
2. 115x8
3. 115x8
4. 115x8

Burnout:

Tried like a 28's style method with behind head barbell military presses
75 lbs

7 lower half of rep - 7 upper half - 7 extra slow full depth - 7 regular speed (actually almost failed on the last rep)


After I left I stopped by vitamin shoppe- they randomly had the modern bcaa+ on sale for $30 so I grabbed a tub of that to add to my arsenal. I couldn't resist

 

[breezy11]

Great workout man! Nice score getting some Modern BCAA+ for $30. What flavor did you grab?

 

[804]

Great workout man! Nice score getting some Modern BCAA+ for $30. What flavor did you grab?

Thanks bro!

Blue Razz. It was the only flavor they had, I'll probably try it out tomorrow

 

[breezy11]

Thanks bro!

Blue Razz. It was the only flavor they had, I'll probably try it out tomorrow

Nice. I'm jealous haha. I have the Watermelon, which I love, but really want to try Blue Razz as well.

 

[804]

Nice. I'm jealous haha. I have the Watermelon, which I love, but really want to try Blue Razz as well.

Nice, watermelon BCAA's usually always taste good! I'm sure USP nailed it

 

[breezy11]

Nice, watermelon BCAA's usually always taste good! I'm sure USP nailed it

Oh they did. I've been going through it faster than I'd like.

 

[804]

Oh they did. I've been going through it faster than I'd like.

How do you take it? I usually sip BCAA's while I workout. Probably going to dose 1.5 scoops of this. 15g is a lot. based on the 8:1:1 ratio that's what? 12 grams of Leucine (@ full 2 scoop dosage)

 

[breezy11]

How do you take it? I usually sip BCAA's while I workout. Probably going to dose 1.5 scoops of this. 15g is a lot. based on the 8:1:1 ratio that's what? 12 grams of Leucine (@ full 2 scoop dosage)

I used to drink it intra workout, but recently started doing 2 scoops pre and 1 scoop post. I made the switch when starting intermittent fasting. I'm not sure what the exact amount is, but I'd guess there's more than 10g and less than 12g.

 

[Distilled Water]

I think I'm about to try watermelon & blue Raz test powder pre/intra here soon.

Start sipping on it 15 min pre until its gone.

 

[classic34]

So excited about this stack. Also, Would it be okay to take testpowder after lunchtime to benefit from the agmatine more? I work out around 4/4:30 every day and I want to take it at the most beneficial time... Any suggestions?? :33:

You can do that, but I think it'd be best to take it just before your workout. If you decide to go that route I'd take it shortly before the meal rather than after it.

 

[804]

Day 5 of the STACK

Definitely feeling some effects from AB/ER/TP combo

I went back to 2 scoops of enhanced today- best workout of the week. More PR's! Awesome pumps taking Test powder closer to workout time-- Added to the agmatine pump factor combining with enhanced. Also, Tried that USP blue razz BCAA+ and its amazing- best tasting BCAA powder to date thanks USP and PES

So, Heavy Back / Moderate chest

Dumbbell rows: ALL PR***** Unleashed the fury
1. 100x10
2. 100x10
3. 100x9
4. 100x8

Laying down dumbbell pullovers (Bumped up weight from last week - dropped the reps):
1. 100x8
2. 100x8
3. 100x8
4. 100x8

Inclined Dumbbell presses (extra slow reps - dropped the dbs all the way to my pitts):
1. 75x12
2. 75x11
3. 75x11
4. 75x10

Standing- bent over barbell rows:
1. 185x10
2. 205x6
3. 205x6
4. 215x5 (Form getting sloppy - should have stuck with 205)

Peck deck (Isolation- holding one arm at max contraction at all times- alternating fly)
1. 175x10
2. 175x10
3. 175x10
4. 175x10

Cable rows (Vertical close grip): ALL PRs my buddy showed up right at the end talking smack- got me fired up. Had a point to make, So I crushed some PRs on my last exercise
1. 200x12
2. 220x10
3. 220x10
4. 240x7 (To max failure)

Burnouts on various equipment

Amazing workout. Simply love the 2 scoops of enhanced - especially this never ending pump

 

[classic34]

Day 5 of the STACK

Definitely feeling some effects from AB/ER/TP combo

I went back to 2 scoops of enhanced today- best workout of the week. More PR's! Awesome pumps taking Test powder closer to workout time-- Added to the agmatine pump factor combining with enhanced. Also, Tried that USP blue razz BCAA+ and its amazing- best tasting BCAA powder to date thanks USP and PES

So, Heavy Back / Moderate chest

Dumbbell rows: ALL PR***** Unleashed the fury
1. 100x10
2. 100x10
3. 100x9
4. 100x8

Laying down dumbbell pullovers:
1. 100x8
2. 100x8
3. 100x8
4. 100x8

Inclined Dumbbell presses (extra slow reps - dropped the dbs all the way to my pitts):
1. 75x12
2. 75x11
3. 75x11
4. 75x10

Standing- bent over barbell rows:
1. 185x10
2. 205x6
3. 205x6
4. 215x5 (Form getting sloppy - should have stuck with 205)

Peck deck (Isolation- holding one arm at max contraction at all times- alternating fly)
1. 175x10
2. 175x10
3. 175x10
4. 175x10

Cable rows (Vertical close grip): ALL PRs my buddy showed up right at the end talking smack- got me fired up. Had a point to make, So I crushed some PRs on my last exercise
1. 200x12
2. 220x10
3. 220x10
4. 240x7 (To max failure)

Burnouts on various equipment

Amazing workout. Simply love the 2 scoops of enhanced - especially this never ending pump

Nice numbers on the cable rows. 240 is some serious weight...

 

[breezy11]

Knocking out PR's on every set of 2 different exercises is beyond impressive. I tip my hat to you sir!

 

[804]

Nice numbers on the cable rows. 240 is some serious weight...

Why thanks Classic34!

 

[804]

Knocking out PR's on every set of 2 different exercises is beyond impressive. I tip my hat to you sir!

Thanks Breezy! That right mindset and focus can put me on another level!

 

[breezy11]

Thanks Breezy! That right mindset and focus can put me on another level!

It's a great feeling!

 

[804]

It's a great feeling!

I also go into every workout with intention of setting a PR. I think its the number one way to avoid having average workouts.

I have also gotten consistently stronger from the versa-1 + bulk powders, and now with the addition of the ab/ erase/ and TP its taking the synergy to a new level, and its only day 5. I felt like I was at an overall Plateau for like 6 unending months just before starting V-1. I never had the appetite to demolish food like i have been recently, and the funny thing is that I'm not putting on much fat whatsoever. I think thats also a key factor in the success that I've been having with these PR's and strength gains.

Thanks again for all the support guys. Just another reason to push it or pull it that much harder (No pun intended)

 

[breezy11]

I also go into every workout with intention of setting a PR. I think its the number one way to avoid having average workouts.

I have also gotten consistently stronger from the versa-1 + bulk powders, and now with the addition of the ab/ erase/ and TP its taking the synergy to a new level, and its only day 5. I felt like I was at an overall Plateau for like 6 unending months just before starting V-1. I never had the appetite to demolish food like i have been recently, and the funny thing is that I'm not putting on much fat whatsoever. I think thats also a key factor in the success that I've been having with these PR's and strength gains.

Thanks again for all the support guys. Just another reason to push it or pull it that much harder (No pun intended)

It sounds like things couldn't be going much better. I was in the same boat as you going into the Versa-1 beta test. My progress had stalled on several lifts, but by the end of my 4 week run, I had set several PR's on those same exercises.

No problem bud. Keep it up!

 

[804]

Whole back is on fire this morning. Yesterdays back workout kicked it up! I might have to drop deadlifts from today's heavy back workout... my lower back is sore from the bent-over barbell rows.

 

[bolt10]

That was a diesel workout man! Honestly I think taxing the lower back is one of the major things ppl neglect to account for in the programming of a training cycle. I'd probably play if "safe" if the lower back feels tired from yesterday.

 

[804]

That was a diesel workout man! Honestly I think taxing the lower back is one of the major things ppl neglect to account for in the programming of a training cycle. I'd probably play if "safe" if the lower back feels tired from yesterday.

Yeah man, I account for it in my training cycle. Usually I do the back on Thursday and Legs Saturday (with deadlifts), but the snow messed it up this week. My shoulder/trap workout (usually Wed) and Back (Thur) both got pushed back a day because all the area YMCA's were closed on Wed due to slush. Always seems to be during certain strict regimens that something hampers my schedule

 

[804]

Day 6 of the BLOWUP stack

Heavy Leg Day - It was a good workout considering how sore I was from back yesterday. Still had a great workout- cut a little bit of the volume. Anyways I skipped out on the Deadlifts this week and did some light lower back extensions on the machine. Still LOVING that BCAA+ I'm afraid it's going to be gone quickly. Just stuck to a scoop of mr. hyde today as far as pwo's go. Took TP about an hour before my pwo.

Standard squats:
1. 225x10
2. 242x10
3. 245x7 (w/ belt)
4. 245x6 (w/ belt)

Front Squats
1. 135x10
2. 135x10
3. 155x8

Lower back extension machine:
1. 280x12
2. 280x12
3. 280x12

Seated hamstring curls machine:
1. 160x12
2. 160x12
3. 160x11
4. 160x11

Hip Adduction machine (pull-in)(trying to gain some hip flexibility):
1. 160x20
2. 160x20
3. 160x20
4. 160x20

Hip Abduction machine (push-out)(for glute flexibility)
1. 160x20
2. 160x20
3. 160x20
4. 160x20

Calf Raises:
1. 90x10
2. 90x10
3. 90x10

15 minutes of bodyweight calf raises on a step/ Bead bar rolling.

Never thought I'd say it, but I'm ready for my off day...

 

[Distilled Water]

Day 6 of the BLOWUP stack


Never thought I'd say it, but I'm ready for my off day...

Blow up stack...lol nice.

I bet you are, smashing PR's ain't easy

Keep killin it brotha

 

[804]

Blow up stack...lol nice.

I bet you are, smashing PR's ain't easy

Keep killin it brotha

Thanks bro!

 

[classic34]

A little rest never hurt. It's something most of us could use more of.
Looks like things are going great in here...glad to hear it.

 

[804]

A little rest never hurt. It's something most of us could use more of.
Looks like things are going great in here...glad to hear it.

Thanks Classic!

 

[804]

Blowup stack day 7.

Heavy Chest:

The loss of an hour was in my head all day.. Didn't affect me too harshly at the gym, though. Took my 2 scoops of enhanced today! Along with the rest of the stack. TP dosed with my afternoon snack.


Decline dumbbell press:
1. 95x10
2. 100x8 (Would have been a PR but I had just a little bit of help from my spotter :/ )
3. 100x7

Inclined Dumbbell Press (deep):
1. 90x8
2. 90x7
3. 90x6
4. 90x7

Flat Dumbbell press ISO: (major core stabilization with heavier weight - Probably keeping these with heavy chest)(First attempts)
1. 85x10
2. 85x8
3. 85x8

Peck Deck ISO (one arm at a time - opposite arm at max contraction) (Brutal)
1. 190x9
2. 190x8
3. 190x8
4. 190x8

Palm up low flyes (45-55 degree inclined):
1. 45x10
2. 45x10
3. 45x10

Bosu Ball (round-side down) push ups with 45lb plate on my back (Burnout basically - I was pooped)(45 sec rest)
9reps
9reps
10reps


Happy with the AB/Erase/TP so far

 

[breezy11]

Nice workout man. Solid numbers across the board.

 

[Distilled Water]

Awesome workout bro, a lot of volume.

How was the pump?

 

[804]

Thanks Bros! The pumps are awesome! I think I'm going to start taking enhanced a little earlier when I do, because It always seems to intensify to the max about 1/2 into the workout. I usually dose it about 25/30 min before I start lifting (1.5 hours after my after-lunch snack). Might bump it to a hour pre

 

[bolt10]

It might just be how my body reacts, but personally the more focus oriented stim products (that I prefer) tend to do better for me 45-60 minutes pre. Idk why but I dose them with that in mind based on personal experience.

 

[breezy11]

It might just be how my body reacts, but personally the more focus oriented stim products (that I prefer) tend to do better for me 45-60 minutes pre. Idk why but I dose them with that in mind based on personal experience.

I do the same

 

[804]

Great minds think alike!

 

[804]

Day 8

Light legs/ Heavy arms

ATG squats
1. 135x20
2. 135x20
3. 135x20

Standing alternating hammer curls (Speed/ warmup)
1. 20x20
2. 20x20
3. 20x20

Overhead dumbbell triceps extension:
1. 95x12
2. 95x12
3. 100x9
4. 100x9

EZ bar flat lying skull crushers:
1. 85x15
2. 95x10
3. 105x8

Inclined (45 deg) db curls:
1. 45x10
2. 45x10
3. 50x7
4. 50x5

Hammer/ H-bar Preacher curls:
1. 85x10
2. 85x10
3. 95x7
4. 95x6

Dip Machine:
1. 210x12
2. 210x12
3. 210x11

Forearm work

Bicep burnouts

Very nice workout. Really noticing some body comp (definition) changes with anabeta and erase... even though I eat over 4000 calories some days. Can't wait to start seeing the Testpowder kick in.

 

[804]

Day 9 of the stack

Shoulders/ Traps

Worked out with one of the trainers today, and hes got me by about 50 lbs. Definitely a big motivation for me to try and match his numbers though. We both liked the Reeves shrugs too.

Side raise machine:
1. 170x10
2. 175x8
3. 180x8
4. 185x6 PR

Upright DB rows (First attempt in forever):
1. 40x12
2. 45x12
3. 50x10
4. 50x10

DB Shrugs: (super slow)

1. 100x15
2. 100x15
3. 100x15
4. 100x15

Behind the back/ reverse smith machine shrugs:
1. 295x10
2. 295x10
3. 295x10
4. 295x10

"Reeves" shrugs (Smaller straight bar): (You can really feel these stretch your front delts and biceps)
1. 180x12
2. 190x12
3. 200x10

Cable rope face pulls: (tried these down on a knee for balance after the first set)
1. 57x12
2. 57x15
3. 72x12
4. 72x12

Reverse peck deck (Shoulder level - 3 sec hold at max contraction):
1. 115x10
2. 125x9
3. 125x7
4. 125x7

Couple burnouts

Awesome workout!

 

[breezy11]

Nice work 804! I see you tried those shrugs you were thinking about. Could you feel them in your upper back at all?

 

[804]

Nice work 804! I see you tried those shrugs you were thinking about. Could you feel them in your upper back at all?

Yes! It felt like the upper rhomboids were pinching along with some mid lower traps! Definitely a good variation from the usual!

 

[breezy11]

Yes! It felt like the upper rhomboids were pinching along with some mid lower traps! Definitely a good variation from the usual!

Thanks for the feedback brotha! I'd imagined they would.

 

[804]

Anytime dude! I think I might have to throw those Dante rows into my back workout tomorrow as well. Only problem is the machine we have like that isn't "add-a-plate" style... Its one of those newer easy machines with the resistance buttons you press in (I think its made for older folks), but I'll report back with how it goes. Thanks again for posting these variation exercises. I'm always up for something new bro!

 

[breezy11]

Anytime dude! I think I might have to throw those Dante rows into my back workout tomorrow as well. Only problem is the machine we have like that isn't "add-a-plate" style... Its one of those newer easy machines with the resistance buttons you press in (I think its made for older folks), but I'll report back with how it goes. Thanks again for posting these variation exercises. I'm always up for something new bro!

I love Dante rows. With the right positioning, they smoke my entire back. Do you have a wheelbarrow lol? If the machine doesn't work out, I'd suggest you fill one with weight and start rowing.

No problem man. I might have some new ones later this week.

 

[804]

I love Dante rows. With the right positioning, they smoke my entire back. Do you have a wheelbarrow lol? If the machine doesn't work out, I'd suggest you fill one with weight and start rowing.

No problem man. I might have some new ones later this week.

I may just do that! lol

You can always count me in as a guinea pig for new workout variation!

 

[classic34]

Jeez, tons of volume on those shrugs!

 

[804]

Gotta get those traps up somehow

 

[Distilled Water]

Gotta get those traps up somehow

I'm in the same boat

 

[classic34]

Opposite problem here...My traps love to grow and the rest of me doesn't. I had to give up deads and rack pulls quite some time ago. I can't even do stiff leg deads regularly without them getting out of proportion so I do deep good mornings instead. Sigh...if only it could have been my legs instead of my traps...

 

[804]

Opposite problem here...My traps love to grow and the rest of me doesn't. I had to give up deads and rack pulls quite some time ago. I can't even do stiff leg deads regularly without them getting out of proportion so I do deep good mornings instead. Sigh...if only it could have been my legs instead of my traps...

It always seems like the folks that want certain muscular formation can't have it, and those that don't want it- have it.

 

[breezy11]

It always seems like the folks that want certain muscular formation can't have it, and those that don't want it- have it.

My calves

 

[804]

For me its Chest and Outer bicep heads. I have tree-trunk legs from hockey

 

[804]

Btw. I left the gym early yesterday with a rolled tendon again in my elbow (after 2nd set of first exercise.. so back day has once again been moved to a Friday. Anyone ever had tendon rollover or ulnar nerve rollover in their elbow - I don't know which it is? It is becoming more and more common for me... sometimes I can roll it back over instantly; sometimes it takes hours... (yesterday took almost 2 hours)