804 Time to blow up USP/PES
- Thread starter 804
- Start date
breezy11
Well-known member
Reverse (facing in) shoulder press machine (Got this one from breezy11 - Thanks Bro, that angle on the shoulders is crucial - Really helps keep my whole back contracted and shoulder blades tucked. I'll be doing this one more often) :
40x12
50x12
65x10
Nice! Glad you enjoyed them man. Did you use a machine similar to the one that I use? It's definitely my favorite machine shoulder exercise. The pressing angle really smokes the shoulders and can work the traps as well.
804
Well-known member
TheMovement actually will have to grant you permission.. He sent it to me. But as a quick description, its basically one of those stand-in incline benches, standing as if you were doing hyperextensions. Back parallel to the floor (looking down) - raising a straight bar hanging below your shoulders (at start), raising up around to the plane of your body (overhead at max contraction - while keeping back straight). probably a horrible description.. but here is the piece of equipment:
Invalid Link Removed
Yeah Bro! We actually used a shoulder press machine (more-or-less inclined) but when you do it reverse your hands actually come down in line with/ slightly behind the shoulders. It was an awesome upper back/ trap contraction. Really made it easy to keep the shoulder blades tucked in deep. Really like these! Will be in my workout regimen from now on!
804
Well-known member
07-11-2013
Had a hell of a day at work today. Emergencies happening left and right... I was beat by the time I at lunch at 3:00pm. Still had to get a good lift in. Even though I had probably hit over 1000 stairs today at work. My knees were wobbly pre-workout....
Pre: 1 full scoop of gameday + creatine mono + agmatine (really wasn't impressed with Gameday... at all. No pump agents, and it tasted like SH!T)
Intra: 1.5 scoops Purple Wraath
Post: MGN cake batter protein (least favorite so far)
Legs
Front Squats:
135x15
135x15
185x8
205x5
Smith machine modified back squats: (had my feet out about 1.5 ft in front - almost like a wall sit position at bottom of rep)
135x15
185x12
205x10
225x8
SUPERSET: Hip adductor/ Hip Abductor:
145x20 / 145x25
160x15 / 160x18
190x12 / 190x12
1 legged leg press:
298x10ea
298x10ea
198x10ea (knee starting to ache)
Smith machine hip thrusters with swiss ball: (By this point my hamstrings were cramping on every rep)
135x12
225x8
225x4
Had a hell of a day at work today. Emergencies happening left and right... I was beat by the time I at lunch at 3:00pm. Still had to get a good lift in. Even though I had probably hit over 1000 stairs today at work. My knees were wobbly pre-workout....
Pre: 1 full scoop of gameday + creatine mono + agmatine (really wasn't impressed with Gameday... at all. No pump agents, and it tasted like SH!T)
Intra: 1.5 scoops Purple Wraath
Post: MGN cake batter protein (least favorite so far)
Legs
Front Squats:
135x15
135x15
185x8
205x5
Smith machine modified back squats: (had my feet out about 1.5 ft in front - almost like a wall sit position at bottom of rep)
135x15
185x12
205x10
225x8
SUPERSET: Hip adductor/ Hip Abductor:
145x20 / 145x25
160x15 / 160x18
190x12 / 190x12
1 legged leg press:
298x10ea
298x10ea
198x10ea (knee starting to ache)
Smith machine hip thrusters with swiss ball: (By this point my hamstrings were cramping on every rep)
135x12
225x8
225x4
TheMovement
Well-known member
Yep Yep!
804
Well-known member
07-12-2013
Went to the Donwntown gym yesterday after work with TheMovement. We had a pretty beast session.
Pre: 2 scoops Jack3d micro + Creatine mono + 1 scoop Hemavol
Intra: 1 scoop Purple Wraath
Post 1.5 scoops OEProtein
CHEST/ ARMS
Inclined DB press:
70x15
85x10
95x7
105x4 (never attempted over 100)
Decline Hammer strength machine: (wt per side)
45x20
90x15
115x10
135x8
160x6
Superset 1 (3 exercises):
Seated pulldown flys or "crusifixes"
20x15
25x15
30x12
Standing EZ bar curls (wide grip):
75x15
75x12
75x12
Skull Crushers (EZ bar):
75x15
75x15
75x15
Superset 2:
Dips: (BW)
15
15
15
15
Standing cross body curls:
35x12
35x12
35x12
35x12
Flat Hammer strength press:
45x10Bothx10Lx10R
90x10ea
90x10ea
45x29 to fail
65x18 drop 55x8 drop 45x6 fail
Standing DB curls (with FAT GRIPZ - this gym just had them laying around so I figured I would try them. Pretty nice forearm burn)
30x12
30x12
30x12
Went to the Donwntown gym yesterday after work with TheMovement. We had a pretty beast session.
Pre: 2 scoops Jack3d micro + Creatine mono + 1 scoop Hemavol
Intra: 1 scoop Purple Wraath
Post 1.5 scoops OEProtein
CHEST/ ARMS
Inclined DB press:
70x15
85x10
95x7
105x4 (never attempted over 100)
Decline Hammer strength machine: (wt per side)
45x20
90x15
115x10
135x8
160x6
Superset 1 (3 exercises):
Seated pulldown flys or "crusifixes"
20x15
25x15
30x12
Standing EZ bar curls (wide grip):
75x15
75x12
75x12
Skull Crushers (EZ bar):
75x15
75x15
75x15
Superset 2:
Dips: (BW)
15
15
15
15
Standing cross body curls:
35x12
35x12
35x12
35x12
Flat Hammer strength press:
45x10Bothx10Lx10R
90x10ea
90x10ea
45x29 to fail
65x18 drop 55x8 drop 45x6 fail
Standing DB curls (with FAT GRIPZ - this gym just had them laying around so I figured I would try them. Pretty nice forearm burn)
30x12
30x12
30x12
TheMovement
Well-known member
Ya know what time it is!
804
Well-known member
Thanks bro! Always trying to kill it!
804
Well-known member
Yeah brotha! Might be able to get a session in tomorrow. I'm working a 12 today, though.
804
Well-known member
Thanks Bro!
TheMovement
Well-known member
804
Well-known member
07-14-2013
Pre- 1 full scoop gameday + creatine mono (Had a better experience with gameday today – still not my favorite)
Intra- 1 scoop Purple Wraath
Post- 1.5 scoops trutein PB cup
All around body day:
20 min Foam rolling/ Bead bar roller
Hip abductor machine:
160x20
160x20
160x20
160x20
Hip adductor machine:
160x20
160x20
160x20
160x20
Barbell step ups (20” box)
95x8ea
95x8ea
95x8ea
Barbell high pulls (explosive):
95x15
115x12
115x12
SUPERSET
Cable standard rows:
120x20
160x15
180x12
Cable lat-pulldowns:
70x25
100x20
120x18
Staggered leg press (one foot outer top – other foot inner bottom):
388x12L/12R
388x12L/12R
388x12L/12R
One legged leg press:
208x12R/12L
208x12R/12L
208x12R/12L
Seated Cable Pullovers (with EZ attachment – wide grip):
57.5x15
95x10
100x8
Cable face pulls:
30x20
30x20
30x20
25 min basketball – pickup game
Look out for @Invalid Link Removed he got his video camera in the gym yesterday. I have a feeling there will be a video posted soon.
Pre- 1 full scoop gameday + creatine mono (Had a better experience with gameday today – still not my favorite)
Intra- 1 scoop Purple Wraath
Post- 1.5 scoops trutein PB cup
All around body day:
20 min Foam rolling/ Bead bar roller
Hip abductor machine:
160x20
160x20
160x20
160x20
Hip adductor machine:
160x20
160x20
160x20
160x20
Barbell step ups (20” box)
95x8ea
95x8ea
95x8ea
Barbell high pulls (explosive):
95x15
115x12
115x12
SUPERSET
Cable standard rows:
120x20
160x15
180x12
Cable lat-pulldowns:
70x25
100x20
120x18
Staggered leg press (one foot outer top – other foot inner bottom):
388x12L/12R
388x12L/12R
388x12L/12R
One legged leg press:
208x12R/12L
208x12R/12L
208x12R/12L
Seated Cable Pullovers (with EZ attachment – wide grip):
57.5x15
95x10
100x8
Cable face pulls:
30x20
30x20
30x20
25 min basketball – pickup game
Look out for @Invalid Link Removed he got his video camera in the gym yesterday. I have a feeling there will be a video posted soon.
804
Well-known member
804
Well-known member
07-15-2013
Been on a break from alphamine and OEP for the past week, now. I will probably continue the thermo break through the weekend. I am going to be starting a re-comp next week with the addition of Anabeta, Waxybolic, and AP. I will slowly cycle more clean carbs back into my diet as the weeks carry on paying close attention to physique, strength, and body weight. All of my other supplementation will remain the same.
Pre: 1 scoop mr. hyde + creatine mono + last scoop of hemavol
Intra:1 scoop Purple wraath
Post: 1.5 scoops OEProtein
CHEST / TRI:
Inclined DB press (3/4 no lockout)
50x30
75x15
85x12
95x8
Seated cable pulldown flys (Crusafix):
25x15
30x15
35x11
35x12
Seated cable low flys (raise up):
30x12
30x12
35x9
35x10
Flat DB one arm press:
75x10L / 10R
85x8L / 8R
90x5L / 5R
Dips (w/ plate and chain belt)
BWx20
45x8
45x6
45x6
Seated overhead DB extension:
100x10
100x10
100x10
100x10
SUPERSET:
Peck Deck
190x15
205x12
205x12
205x10 drop 130x10 drop 100x15 drop 70x8 fail
Dip machine (wide grip- hands horizontal like bar grip)
150x15
150x15
150x15
150x15
Been on a break from alphamine and OEP for the past week, now. I will probably continue the thermo break through the weekend. I am going to be starting a re-comp next week with the addition of Anabeta, Waxybolic, and AP. I will slowly cycle more clean carbs back into my diet as the weeks carry on paying close attention to physique, strength, and body weight. All of my other supplementation will remain the same.
Pre: 1 scoop mr. hyde + creatine mono + last scoop of hemavol
Intra:1 scoop Purple wraath
Post: 1.5 scoops OEProtein
CHEST / TRI:
Inclined DB press (3/4 no lockout)
50x30
75x15
85x12
95x8
Seated cable pulldown flys (Crusafix):
25x15
30x15
35x11
35x12
Seated cable low flys (raise up):
30x12
30x12
35x9
35x10
Flat DB one arm press:
75x10L / 10R
85x8L / 8R
90x5L / 5R
Dips (w/ plate and chain belt)
BWx20
45x8
45x6
45x6
Seated overhead DB extension:
100x10
100x10
100x10
100x10
SUPERSET:
Peck Deck
190x15
205x12
205x12
205x10 drop 130x10 drop 100x15 drop 70x8 fail
Dip machine (wide grip- hands horizontal like bar grip)
150x15
150x15
150x15
150x15
804
Well-known member
Yeah I will definitely take your advice! I don't need anymore injures! Thanks
wasme
Legend
Couldn't agree with this more.
804
Well-known member
Thanks guys!
Yeah, I have pretty much always done this because of the lack of end-ROM in my right elbow (due to a motocross accident when I was young). So 80% is the most I can lockout with it. So I just keep my left even with it.
804
Well-known member
07-16-2013 (yesterday)
Me and TheMovement went to the gym on the other side of town. We got to hit a whole new array of things for back. I’m going to stick with low carb but adding waxybolic peri-workout for gains along with AP starting in today’s workout. I would highly recommend waxybolic for a complex carb that mixes with anything. Its unflavored (really – has no flavor). For this workout I mixed it with my pre and post and couldn’t tell it was even there.
Pre: 1.5 Scoops C4 + 1/2 scoop of Waxybolic + Creatine mono
Intra: 1 scoop Purple Wraath
Post: 2 scoops Cellucor PBM + 1/2 scoop waxybolic
Back/ Biceps:
T-Bar Rows (with a real landmine, and the slide on handle)
45x20
90x15
115x12
135x8
160x6
SUPERSET
Meadows rows (with 25’s to avoid the knees and better ROM)
75x12
75x12
100x10
Iso-lateral pulldown (hammer strength machine (wt each side))
90x12
100x12
110x10
DB Rows (Finally got to his some big weight, this gym has 110s and 120s)
100x10R/10L
110x8R/8L
120x6R/6L (PR – felt like my elbow was going to detach)
SUPERSET
Cable lat pulldown:
140x15
160x12
180x9
Seated cable high rows:
100x12
100x12
120x10
Seated cable high curls:
25x15
25x15
30x12
30x11
Heavy Cross Body hammer curls:
60x10ea (ALL – 1L/1R/1L/1R… so on)
60x10ea
70x8ea
70x8ea
80x6ea
90x4ea
SUPERSET
Iso-lateral low row (hammer strength machine (wt each side))
45x15
70x12
70x12
Reverse grip EZ bar curls:
75x12
75x12
75x12
Seated inclined curls:
30x12
30x12
30x10 failure
Me and TheMovement went to the gym on the other side of town. We got to hit a whole new array of things for back. I’m going to stick with low carb but adding waxybolic peri-workout for gains along with AP starting in today’s workout. I would highly recommend waxybolic for a complex carb that mixes with anything. Its unflavored (really – has no flavor). For this workout I mixed it with my pre and post and couldn’t tell it was even there.
Pre: 1.5 Scoops C4 + 1/2 scoop of Waxybolic + Creatine mono
Intra: 1 scoop Purple Wraath
Post: 2 scoops Cellucor PBM + 1/2 scoop waxybolic
Back/ Biceps:
T-Bar Rows (with a real landmine, and the slide on handle)
45x20
90x15
115x12
135x8
160x6
SUPERSET
Meadows rows (with 25’s to avoid the knees and better ROM)
75x12
75x12
100x10
Iso-lateral pulldown (hammer strength machine (wt each side))
90x12
100x12
110x10
DB Rows (Finally got to his some big weight, this gym has 110s and 120s)
100x10R/10L
110x8R/8L
120x6R/6L (PR – felt like my elbow was going to detach)
SUPERSET
Cable lat pulldown:
140x15
160x12
180x9
Seated cable high rows:
100x12
100x12
120x10
Seated cable high curls:
25x15
25x15
30x12
30x11
Heavy Cross Body hammer curls:
60x10ea (ALL – 1L/1R/1L/1R… so on)
60x10ea
70x8ea
70x8ea
80x6ea
90x4ea
SUPERSET
Iso-lateral low row (hammer strength machine (wt each side))
45x15
70x12
70x12
Reverse grip EZ bar curls:
75x12
75x12
75x12
Seated inclined curls:
30x12
30x12
30x10 failure
804
Well-known member
07-17-2013
Pre: 2 scoops Conquer + 1/2 scoop Waxybolic + Creatine mono + 1 cap AP
Intra: 1 Scoop MBCAA+
Post: 1 scoop Cellucor PBM + 1 scoop OEProtein + 1/2 scoop waxybolic
Boulder shoulders:
6 ways: (bumped up to 12's
)
12x10
12x9
12x8 (barely)
Military DB press:
70x15
80x10
80x9
Snatch grip high pulls:
95x15
135x12
135x12
185x6
185x5
Breezy's Reverse press machine (shoulder press):
80x12
95x10
100x8
100x9
SUPERSET 1:
Supermans (refer to old post for video):
45x12
45x12
45x12
45x12
Machine lateral side raises; (elbows back/ chest forward: to focus on rear delt-age)
80x15
80x15
80x15
80x15
SUPERSET 2:
Upright rows:
65x15
72.5x12
80x10
80x10
Hanging side dumbell raises: (pinky finger pointed at ceiling - rear delt-age)
20x12
20x12
20x12
20x12
Standing cable face pulls:
25x20
25x20
30x15
30x15
35x15
35x12
42.5x10
Reverse Peck deck (leaned forward - lowered weight to really focus on those rears)
55x25
70x20
70x20
Seated one arm DB military press burnout
30x 23R / 26L
Pre: 2 scoops Conquer + 1/2 scoop Waxybolic + Creatine mono + 1 cap AP
Intra: 1 Scoop MBCAA+
Post: 1 scoop Cellucor PBM + 1 scoop OEProtein + 1/2 scoop waxybolic
Boulder shoulders:
6 ways: (bumped up to 12's
)12x10
12x9
12x8 (barely)
Military DB press:
70x15
80x10
80x9
Snatch grip high pulls:
95x15
135x12
135x12
185x6
185x5
Breezy's Reverse press machine (shoulder press):
80x12
95x10
100x8
100x9
SUPERSET 1:
Supermans (refer to old post for video):
45x12
45x12
45x12
45x12
Machine lateral side raises; (elbows back/ chest forward: to focus on rear delt-age)
80x15
80x15
80x15
80x15
SUPERSET 2:
Upright rows:
65x15
72.5x12
80x10
80x10
Hanging side dumbell raises: (pinky finger pointed at ceiling - rear delt-age)
20x12
20x12
20x12
20x12
Standing cable face pulls:
25x20
25x20
30x15
30x15
35x15
35x12
42.5x10
Reverse Peck deck (leaned forward - lowered weight to really focus on those rears)
55x25
70x20
70x20
Seated one arm DB military press burnout
30x 23R / 26L
804
Well-known member
Thanks! I'm really digging those Reverse machine presses! I've got DOMS in my upper back/ shoulders that I haven't have in quite some time
804
Well-known member
07-18-2013
When I was at therapy today, I told the therapist about some pain in my left knee (non-dominant) and so she took a look. Apparently my knee cap is getting off track when it bends. So this is pretty common? She taped it with Keniso tape or something to hold it in the right place.. Worked wonders for legs today in the gym until it sweatted off. I will definitely be investing in some very soon. Also, by wearing it she said it can also help it heal when lifting due to the muscles conforming to the correct path.
Pre: 1 scoop gameday + 1/2 scoop waxybolic + creatine mono + 1 cap AP
Intra: Purple Wraath
Post: 1.5 scoops Cellucor PBM + 1/2 scoop waxy
Legs/ Posterior chain/ biceps
Barbell front squats (to box ~20" slightly past parallel):
135x15
135x15
185x9
225x5
SUPERSET
1 legged leg press:
298x12
298x12
298x12
Rack pulls (we had a strange squat rack setup for this- standing on platforms - from just below the knee to the top):
315x8
385x6
385x6
Standing cross body hammer curls:
60x10ea
60x10ea
60x10ea
70x8ea
70x9ea
70x8ea
Hip adductor:
160x20
160x20
190x15
190x15
Hip abductor:
160x20
160x20
190x15
190x15
SUPERSET
hamstring curl machine:
100x20
140x15
140x15
155x12
Hyperextensions:
45x15
45x15
45x15
45x15
When I was at therapy today, I told the therapist about some pain in my left knee (non-dominant) and so she took a look. Apparently my knee cap is getting off track when it bends. So this is pretty common? She taped it with Keniso tape or something to hold it in the right place.. Worked wonders for legs today in the gym until it sweatted off. I will definitely be investing in some very soon. Also, by wearing it she said it can also help it heal when lifting due to the muscles conforming to the correct path.
Pre: 1 scoop gameday + 1/2 scoop waxybolic + creatine mono + 1 cap AP
Intra: Purple Wraath
Post: 1.5 scoops Cellucor PBM + 1/2 scoop waxy
Legs/ Posterior chain/ biceps
Barbell front squats (to box ~20" slightly past parallel):
135x15
135x15
185x9
225x5
SUPERSET
1 legged leg press:
298x12
298x12
298x12
Rack pulls (we had a strange squat rack setup for this- standing on platforms - from just below the knee to the top):
315x8
385x6
385x6
Standing cross body hammer curls:
60x10ea
60x10ea
60x10ea
70x8ea
70x9ea
70x8ea
Hip adductor:
160x20
160x20
190x15
190x15
Hip abductor:
160x20
160x20
190x15
190x15
SUPERSET
hamstring curl machine:
100x20
140x15
140x15
155x12
Hyperextensions:
45x15
45x15
45x15
45x15
804
Well-known member
07-19-2013
Yesterdays workout
Chest/ Tri
Inclined DB press:
50x25
75x15
80x13
85x11
90x9
Crusifix cable pulldown flys:
25x15
30x15
35x12
35x11
Standing cable low flys:
25x12
25x12
30x10
30x10
Flat db one arm press:
75x10R/10L
90x5R/6L
90x6R/6L
Ladder push ups:
1 cycle - 5 height increments - 10 reps each - 50 total reps
SUPERSET
dips:
BWx15
BWx15
BWx15
BWx15
Peck Deck:
160x12
160x12
190x10 (One arm)
190x10 (0ne arm)
Yesterdays workout
Chest/ Tri
Inclined DB press:
50x25
75x15
80x13
85x11
90x9
Crusifix cable pulldown flys:
25x15
30x15
35x12
35x11
Standing cable low flys:
25x12
25x12
30x10
30x10
Flat db one arm press:
75x10R/10L
90x5R/6L
90x6R/6L
Ladder push ups:
1 cycle - 5 height increments - 10 reps each - 50 total reps
SUPERSET
dips:
BWx15
BWx15
BWx15
BWx15
Peck Deck:
160x12
160x12
190x10 (One arm)
190x10 (0ne arm)
804
Well-known member
Thanks Wasme! Slowly but surely going up!
804
Well-known member
07-21-2013
Took Saturday off from training. Needed a day of rest. Was back at it today, though. I started OG anabeta today. Cycling carbs back in with AP is going very well, also! I weighted in the past few mornings at 197, 196, and 196.5. Feeling a little fuller/ bloaty since adding carbs. Energy level while training is very good!
Pre: 2 scoops C4 + 1 cap agmatine + creatine mono + 1 cap AP + 2 caps AB
Intra: 1 scoop Purple Wraath
Post: 2 scoops Cellucor PBM + 2 caps AB
All around workout:
Foam roll + bead bar - 20 min
Smith Backsquats (feet 1.5 ft in front of my body - almost a wall sit position at bottom of rep):
135x15
185x12
225x10
275x8
295x5
1 legged leg press (outside foot position - really opened up the hips)
258x12ea
258x12ea
258x12ea
258x12ea
258x12ea
Hyperextensions:
45x15
45x15
45x15
High cable rows (wide grip):
100x15
100x15
100x15
100x15
1 arm iso lat pulldown machine:
85x15ea
85x15ea
85x15ea
85x15ea
Heavy cross body hammers:
70x8ea
70x8ea
70x8ea
70x8ea
80x5ea
Seated high cable curls:
25x15
25x15
30x13
30x12
Twist in concentration curls:
25x12ea
25x12ea
25x14ea
Took Saturday off from training. Needed a day of rest. Was back at it today, though. I started OG anabeta today. Cycling carbs back in with AP is going very well, also! I weighted in the past few mornings at 197, 196, and 196.5. Feeling a little fuller/ bloaty since adding carbs. Energy level while training is very good!
Pre: 2 scoops C4 + 1 cap agmatine + creatine mono + 1 cap AP + 2 caps AB
Intra: 1 scoop Purple Wraath
Post: 2 scoops Cellucor PBM + 2 caps AB
All around workout:
Foam roll + bead bar - 20 min
Smith Backsquats (feet 1.5 ft in front of my body - almost a wall sit position at bottom of rep):
135x15
185x12
225x10
275x8
295x5
1 legged leg press (outside foot position - really opened up the hips)
258x12ea
258x12ea
258x12ea
258x12ea
258x12ea
Hyperextensions:
45x15
45x15
45x15
High cable rows (wide grip):
100x15
100x15
100x15
100x15
1 arm iso lat pulldown machine:
85x15ea
85x15ea
85x15ea
85x15ea
Heavy cross body hammers:
70x8ea
70x8ea
70x8ea
70x8ea
80x5ea
Seated high cable curls:
25x15
25x15
30x13
30x12
Twist in concentration curls:
25x12ea
25x12ea
25x14ea
804
Well-known member
07-22-13
Yesterday’s workout:
Pre: 1 scoop Mr. hyde + 1 scoop waxy + creatine mono + 1 cap AP + 2 caps AB
Intra: 1 scoop purple wraath
Post: 1.5 scoops OEProtein + 1 scoop waxy
Chest/ Triceps:
Inclined DB press:
60x20
80x11
90x9
100x7
Seated cable Crusifix pulldown flys:
30x15
30x15
35x12
35x12
42.5x4 (too much tension on the elbow joints)
Seated low cable flys:
25x15
25x15
30x12
30x12
Flat bench DB one arm press:
80x10ea PR
90x7ea PR
90x 7ea PR
Seated overhead DB triceps extensions:
100x12
100x12
100x12
100x12
Dips:
BWx15
BWx15
BWx15
BWx15
Ladder Pushups;
2 sets – 5 heights – 10 reps/level (50 reps/ set)
Bosu Ball pushups (with weight placed on back):
45x9
45x8
45x8
Peck Deck
130x25
145x20
160x18
Yesterday’s workout:
Pre: 1 scoop Mr. hyde + 1 scoop waxy + creatine mono + 1 cap AP + 2 caps AB
Intra: 1 scoop purple wraath
Post: 1.5 scoops OEProtein + 1 scoop waxy
Chest/ Triceps:
Inclined DB press:
60x20
80x11
90x9
100x7
Seated cable Crusifix pulldown flys:
30x15
30x15
35x12
35x12
42.5x4 (too much tension on the elbow joints)
Seated low cable flys:
25x15
25x15
30x12
30x12
Flat bench DB one arm press:
80x10ea PR
90x7ea PR
90x 7ea PR
Seated overhead DB triceps extensions:
100x12
100x12
100x12
100x12
Dips:
BWx15
BWx15
BWx15
BWx15
Ladder Pushups;
2 sets – 5 heights – 10 reps/level (50 reps/ set)
Bosu Ball pushups (with weight placed on back):
45x9
45x8
45x8
Peck Deck
130x25
145x20
160x18
804
Well-known member
Yes! Its doing a great job in terms of weight management and as a GDA! Just feeling slightly bloated.
804
Well-known member
07-23-2013
Yesterday I had some of the most intense DOMS I've ever had. I definitely notice the Anabeta kicking in. Just noticed how paleo-like my daily nutrtional intake really is. I really have been keeping processed foods almost completely out!
Pre: 2 scoops conquer + creatine mono + 1/2 scoop waxybolic + 1 cap AP + 2 caps AB
Intra: 1.5 scoops MBCAA+
Post: 1.5 scoops OEProtein + 1 scoop Waxybolic
Back / Biceps
Tbar row (rope attachment):
45x20
90x15
115x12
135x10
160x8
Meadows Rows:
90x12L/12R
100x10L/10R
115x8L/8R
125x8L/8R
Laying flat DB pullovers:
100x10
100x10
100x10
100x10
SUPERSET:
High cable rows:
100x15
100x15
120x11
Lat pulldown cable:
140x15
160x12
160x10
Heavy cross body hammers: (slight momentum - max pump)
60x10ea(alternating)
60x10ea
70x8ea
70x8ea
80x5ea
Seated high cable curls (simultaneous):
25x15
30x15
30x15
35x12
Barbell 28's:
45x28
45x28
45x28
Yesterday I had some of the most intense DOMS I've ever had. I definitely notice the Anabeta kicking in. Just noticed how paleo-like my daily nutrtional intake really is. I really have been keeping processed foods almost completely out!
Pre: 2 scoops conquer + creatine mono + 1/2 scoop waxybolic + 1 cap AP + 2 caps AB
Intra: 1.5 scoops MBCAA+
Post: 1.5 scoops OEProtein + 1 scoop Waxybolic
Back / Biceps
Tbar row (rope attachment):
45x20
90x15
115x12
135x10
160x8
Meadows Rows:
90x12L/12R
100x10L/10R
115x8L/8R
125x8L/8R
Laying flat DB pullovers:
100x10
100x10
100x10
100x10
SUPERSET:
High cable rows:
100x15
100x15
120x11
Lat pulldown cable:
140x15
160x12
160x10
Heavy cross body hammers: (slight momentum - max pump)
60x10ea(alternating)
60x10ea
70x8ea
70x8ea
80x5ea
Seated high cable curls (simultaneous):
25x15
30x15
30x15
35x12
Barbell 28's:
45x28
45x28
45x28
804
Well-known member
28's are killer! Yes they're like a 21, but its: 7 regular full range - 7 lower half - 7 upper half - 7 full range w/ 5 sec count (slow motion)
Great bicep finisher
804
Well-known member
Anytime Brotha :biggthumpup:
804
Well-known member
07-24-2013
Had my AP "extinguished" cheat meal after my lift today. Really needed it! Mexican food! 4 crunchy tacos, 2 enchiladas, and beef 'n queso dip with chips. Set me right
Shoulders/ Traps:
Military DB press:
60x20
70x15
80x10
80x11 PR :banana:
6 ways:
12x9
12x8
12x8
12x8
Explosive Snatch grip high pulls (SGHP):
135x12
135x12
135x12
135x12
SUPERSET 1:
Supermans:
50x12
50x12
50x12
50x12
Side lateral shoulder raise machine: (leaned forward to focus on rear delts)
80x15
80x15
95x12
95x12
SUPERSET 2:
Cable upright Rows:
72.5x12
80x10
80x10
87.5x9
Leaning/ hanging sideways DB side raises:
25x8
25x8
25x8
25x8
Close grip barbell shrugs: (hands 10" apart)
225x15
225x15
275x12
275x12
Cable Face pulls:
30x20
30x20
35x15
35x15
42.5x13
Various burnouts/ stretching - my traps are extremely sore already!
Had my AP "extinguished" cheat meal after my lift today. Really needed it! Mexican food! 4 crunchy tacos, 2 enchiladas, and beef 'n queso dip with chips. Set me right
Shoulders/ Traps:
Military DB press:
60x20
70x15
80x10
80x11 PR :banana:
6 ways:
12x9
12x8
12x8
12x8
Explosive Snatch grip high pulls (SGHP):
135x12
135x12
135x12
135x12
SUPERSET 1:
Supermans:
50x12
50x12
50x12
50x12
Side lateral shoulder raise machine: (leaned forward to focus on rear delts)
80x15
80x15
95x12
95x12
SUPERSET 2:
Cable upright Rows:
72.5x12
80x10
80x10
87.5x9
Leaning/ hanging sideways DB side raises:
25x8
25x8
25x8
25x8
Close grip barbell shrugs: (hands 10" apart)
225x15
225x15
275x12
275x12
Cable Face pulls:
30x20
30x20
35x15
35x15
42.5x13
Various burnouts/ stretching - my traps are extremely sore already!
TheMovement
Well-known member
PRs w/o me huh, I see an ass whooping on legs coming your way 2ma
804
Well-known member
07-25-2013
Had a awful day.. my upper back and traps/ neck were stiff as a brick all day long.. I had therapy today, and they have 2 message specialists that work in the office.. I've never had a message so I gave it a shot... Extremely painful (especially at the muscle insertions/ ligaments) where he said I was probably having the most pain.. I left in more pain than when I came in.... Sure enough, about an hour later I felt GREAT. I think I may be addicted! Also, the elbow is doing very well (Originally why I go to therapy). Also, had my knee taped up with the kenisio tape, which is making my knee feel like 100% before/ after!
Pre: 2 scoops craze + creatine mono + 2 caps AB + 1 cap AP
Intra: 1.5 scoops MBCAA+
Post: 1 scoop waxy + 1.5 scoops OEProtein
Legs
Back squats:
135x15
135x15
225x10
275x8
315x5 PR
135x20 (young kid at the gym put me up to a challenge for the last 2 sets)
135x30
1 legged Leg press
298x12L/12R
298x12L/12R
298x12L/12R
298x12L/12R
298x12L/12R
Standard leg press (2 legged
)
568x12
828x5 PR
SUPERSET
Hip adductor/ abductor
160x20 / 160x20
160x20 / 160x20
160x20 / 160x20
160x20 / 160x20
Smith machine Hip thrusters (with swiss ball)
135x12
135x12
135x10
135x10
I'll post an update pic in a few from after my cheat meal last night - slightly bloated
Had a awful day.. my upper back and traps/ neck were stiff as a brick all day long.. I had therapy today, and they have 2 message specialists that work in the office.. I've never had a message so I gave it a shot... Extremely painful (especially at the muscle insertions/ ligaments) where he said I was probably having the most pain.. I left in more pain than when I came in.... Sure enough, about an hour later I felt GREAT. I think I may be addicted! Also, the elbow is doing very well (Originally why I go to therapy). Also, had my knee taped up with the kenisio tape, which is making my knee feel like 100% before/ after!
Pre: 2 scoops craze + creatine mono + 2 caps AB + 1 cap AP
Intra: 1.5 scoops MBCAA+
Post: 1 scoop waxy + 1.5 scoops OEProtein
Legs
Back squats:
135x15
135x15
225x10
275x8
315x5 PR
135x20 (young kid at the gym put me up to a challenge for the last 2 sets)
135x30
1 legged Leg press
298x12L/12R
298x12L/12R
298x12L/12R
298x12L/12R
298x12L/12R
Standard leg press (2 legged
)568x12
828x5 PR
SUPERSET
Hip adductor/ abductor
160x20 / 160x20
160x20 / 160x20
160x20 / 160x20
160x20 / 160x20
Smith machine Hip thrusters (with swiss ball)
135x12
135x12
135x10
135x10
I'll post an update pic in a few from after my cheat meal last night - slightly bloated
804
Well-known member
Thanks Wasme!