ArA, TheMovement, one epic Run!

[TheMovement]

Weds Boulder Builder!!!

Getting some great feedback from people and I am loving it thus far, endurance has definitly improved and increased soreness is starting to set in but doesnt stay long enough to rave about as an "Its working" factor. Think that my true answer of that will show in the weights pretty soon.

Shoulder Girdle WmUp=5mins

Seated Db Press:
60x12
75x12
80x12
90x10

Standing Db Press: Dropset for a wakeup call
60x15
50x20
40x22
30x16

Low Cable Front Raises: Doing these laid down on the Cable Row station not only feels better but allows me to focus on pulling my elbows up more
85x12
100x12
110x12
120x12

Reverse H.S. Shoulder Press:
95x10
110x8
125x6
140x4
150x2
110x10

Rear Delt Flys:
110x20
125x20
135x20
145x20

Skull Crushers:
95x15
115x15
115x15
125x15

Db Leaning Side Raise:
30x8
35x8
40x8
45x8

Seated Db Tricep Ext:
60x15
75x12
80x12
90x10
100x10 Damn if these wernt so hard on the elbows, truely hate them

Seated Military Press:
135x10
145x10
155x10
155x12
155x12

Db Shrugs: Supinated grip
80x15
90x15
100x15
110x15
120x12 Whoa! I hate these as well, just pointless for me sometimes

Hit Abs hard for 10mins
Went swimming for 10mins
Sauna for 5mins

All together darn good day. Hit the gym with great vibes and was able to knock out some mean reps today. Kept supersets rolling so rest time was minimal but was ready to go with a very fast turnaround for recovery today. i dare say things are finally getting serious.

 

[SwolenONE]

Honestly surprised as there was no cramping, or spasms that night or the whole next day. Just a great fullness that did not drop until well after lunch. Thats one hell of a window and while 6 caps will be a sweet spot, I think Back days and Arm days 8 caps will be a staple unless Pump agents are used.

Great to hear, I always use 8 caps of Peak Beta+ and 4 X-Factor preWO (of course I cycle the XF)... nothing else compares.

 

[TheMovement]

Thursday Just one of those days you drill away

Really focusing more on my hip hinge as of late and it was a damn good pulling session please excuse the weights as we all have deload time

Deadlift Parade:
WmUp:
135x10
185x10
225x10

Working sets:
275x5
275x5
275x5
315x5
315x5
315x5
315x5
315x5
315x5
315x5

All pulls were of better caliber than usual. Really felt like I had found a sweet spot and wanted to keep working within it. May try and max out on it next Thursday

Did some strict curl practice following and left the gym. Lil over an hour but it was a great session mentally.

 

[TheMovement]

Friday

Just wasnt feeling it yet again.... dang this is seeming like an issue so I repped 225 towards 100 reps and went from there finished in 7 sets

Incline Db Press:
75x10
80x12
80x12
80x12

Cable Cross Overs:
35x15
42.5x15
42.5x15

Bw Dips:
x15
x15
x15
x15

Diamond pushups
x20
x20
x20
x20

Lack Luster Day but got work done regardless. Wasnt a wasted session but motivation was extremely lacking with so many friends preparing for their 10k so I was kinda on my own lol

 

[TheMovement]

Sat

Crazy sick nasty Back and Shoulder Workout

Hang Cleans/Bent Over Row:
135x8
185x8
205x6
225x6
235x4 Sweats rolling

Pullups:
x8
x8
x8
x8

Standing Db Press:
50x12
60x12
70x12
75x12

Lat Pulldowns:
140x10
160x12
180x12
200x12
220x12

Close Low Pulley Rows:
200x8
220x8
240x8
260x8

FacePulls: Explosive Pull, 2sec reset
40x10
40x12
40x12
40x12

Kayak Rows:
40x10
40x10
40x10

6 ways:
12x8
12x8
12x8

Was a good day, plenty of pump. Next Shoulder day I will attempt an OHP max as I feel its time

 

[TheMovement]

Sunday FunDay!!!

Decided I wanted to max my squat and see where Im sitting

Barx5
135x3
225x3
315x3
365x2
385x2
405x2
415x1 Lil slow
425x1 Felt like I missed depth a bit
425x0 Dropped below the point of no return lol Hate when that happens
315x5
315x5
225x10

Uni. Leg Press: Only used the rack 118lbs
x20
x20
x20

Lunges w/ Bar in front:
45x10
95x10
115x10

SWB Hamstring curls:
x12
x12
x12
x12

Clamshells: Black banded - Theraband
x15
x15
x15

Was a damn good squat session. Trying to keep focusing on my cues. Lil Disappointed in my numbers but they will continue to come with time. Did them without a belt and wraps. Will continue to focus on hip flexors flexibility and adductors for awhile. Hips are SORE AF right now and my quads are still burning. Good Lord can this be the ArA already lol. Just started the 2nd bottle so hoping it is well into my system now. Will be adding in more core work soon.

Vascularity has been steady improving to the point where I actually have to sit down and follow these lines. New for me but Im loving where this is going. Sitting at 234 today so some weight is back and the CreXcel will continue to help there I hope. I will say that my recovery time doesn't feel like its diminished but rather picked up. im sore at times yes, but the strength is not only there I can keep pressing on forward in terms of work capacity. GAINZZZ OTW!

 

[puccah8808]

Awesome a** kickin!!!

 

[SwolenONE]

Way to keep killing it at the gym, day after day!

 

[TheMovement]

Awesome a** kickin!!!

Thanks girl!

Way to keep killing it at the gym, day after day!

I try BOSS!

 

[TheMovement]

First and foremost I now know this soreness that has been eluding me as of late. I mean every step I took today hurt and the trigger points were MUCH more sensitive than usual. I get worked on twice a week (Upper and Lower) so I have more than a gauge of pain, and where its coming from and I was getting much a greater response within the muscles today than normal with constant stretching, hot tub sitting at the gym, and foam rolling. Trying my best to combat anything that will slow down my process and I think Im doing a good job so far as being this far in today is the first day I was a little miserable. I did max out but at the same time I have done so in the past and this feeling is nothing of the same. Did get some manual muscle tests looked at and strength is still within acceptable range bilaterally so now its just time to RECOVER lol.

 

[TheMovement]

CHEST MADNESS:

No WmUp gotta work, but gotta eat first!

Bb Bench Press:
225x5
275x8
295x6
315x6
335x3
365x2
375x1 3sec pause and nailed it with even arms
385x1 3 sec pause very ugly on the press, right arm is just lagging still, but completed the rep with no help. Just got the left arm to lockout faster

Pause rep PR there and quite surprised with it. Will cleanup the movement a bit more

Db Incline Press:
85x10
95x10
110x10
120x8
120x8 Chest is soo tight

PEc Deck:
265x12
285x12
305x10
305x10
305x8

Dips:
Bw X 15
45x15
45x15
45x15
45x15

V-Bar Ext.:
40x20
50x20
55x20
55x20

Diamond Pushups:
x20
x20
x20

Rope Pressdowns: Explosive
35x15
42.5x15
50x15
50x15

Had a great chest day. Hit new ground and to be honest the deload week left me feeling bigger and stronger. I deloaded in my own way, wont claim it to be the best way, but the effort and numbers dont lie. Could have cut my WmUp on BP a bit tho but still chasing that Paused 405 1RM. Triceps seem to have blown up quite alot since January so I will keep blasting them.

Still using 6 ArA caps, CreXcel and Whey, and threw in some Condense PWO as I really needed it as I was feeling worked today.

 

[puccah8808]

Awesome job!!!!

 

[TheMovement]

Awesome job!!!!

Waiting on you to join me for a session!

 

[puccah8808]

Waiting on you to join me for a session!

Haha! You'll definitely kick my a**!!!

 

[TheMovement]

Haha! You'll definitely kick my a**!!!

Naw we would just get better and stronger lol, ehh maybe one day lol

 

[puccah8808]

Naw we would just get better and stronger lol, ehh maybe one day lol

Yes!!! One day!

 

[SwolenONE]

Im on X-Factor currently and sooo damn sore all the time haha, its a love/hate thing for sure when DOMS get this intense.

 

[liftndyard]

I would shorten the exercises/sets frequency, if wishing to get close to 240/245 lbs.

CHEST MADNESS:

No WmUp gotta work, but gotta eat first!

Bb Bench Press:
225x5
275x8
295x6
315x6
335x3
365x2
375x1 3sec pause and nailed it with even arms
385x1 3 sec pause very ugly on the press, right arm is just lagging still, but completed the rep with no help. Just got the left arm to lockout faster

Pause rep PR there and quite surprised with it. Will cleanup the movement a bit more

Db Incline Press:
85x10
95x10
110x10
120x8
120x8 Chest is soo tight

PEc Deck:
265x12
285x12
305x10
305x10
305x8

Dips:
Bw X 15
45x15
45x15
45x15
45x15

V-Bar Ext.:
40x20
50x20
55x20
55x20

Diamond Pushups:
x20
x20
x20

Rope Pressdowns: Explosive
35x15
42.5x15
50x15
50x15

Had a great chest day. Hit new ground and to be honest the deload week left me feeling bigger and stronger. I deloaded in my own way, wont claim it to be the best way, but the effort and numbers dont lie. Could have cut my WmUp on BP a bit tho but still chasing that Paused 405 1RM. Triceps seem to have blown up quite alot since January so I will keep blasting them.

Still using 6 ArA caps, CreXcel and Whey, and threw in some Condense PWO as I really needed it as I was feeling worked today.

 

[TheMovement]

I would shorten the exercises/sets frequency, if wishing to get close to 240/245 lbs.

I have pretty much given up on that pressing goal, not out of lack of trying but the recomp effects I am getting is really coming to light as of this week. I had measurements done In Feb. at seeing awesome results so I cant wait to see whats left in store.

As far as my Bb Bench goes, I take forever to WmUp on there. Dont know why but sometimes It takes me awhile to get this thing awake and rolling. Usually my total Bb sets take about 8-10mins easily. Any decent WmUp tips ya got? I can literally walk in and have 315 sit on my chest like I have never lifted it before in my life

Frequency wise I only train it twice a week as I still need to build it up a bit

 

[liftndyard]

With the little I've known and experienced, I do a 15 minutes warm-up kind of cardio on the bike before touching the weights. This is what seems to deliver for me at the moment, with 2 full body wkts a week.
As you know tomorrow something different may pop up.

I have pretty much given up on that pressing goal, not out of lack of trying but the recomp effects I am getting is really coming to light as of this week. I had measurements done In Feb. at seeing awesome results so I cant wait to see whats left in store.

As far as my Bb Bench goes, I take forever to WmUp on there. Dont know why but sometimes It takes me awhile to get this thing awake and rolling. Usually my total Bb sets take about 8-10mins easily. Any decent WmUp tips ya got? I can literally walk in and have 315 sit on my chest like I have never lifted it before in my life

Frequency wise I only train it twice a week as I still need to build it up a bit

 

[SwolenONE]

If going for a higher 1RM, do your warm up w 45 and 135 and then singles at 225, 275, 315, 365... dont do more than one or two reps w those heavier sets. Just use them as warming up your cns... your muscles should be well warmed up from reps w the bar and 1 plate.

 

[TheMovement]

If going for a higher 1RM, do your warm up w 45 and 135 and then singles at 225, 275, 315, 365... dont do more than one or two reps w those heavier sets. Just use them as warming up your cns... your muscles should be well warmed up from reps w the bar and 1 plate.

Thanks boss!

My last update on this log in general its been a good run guys but I will be logging Growth Factor XT for SNS and will be running a new thread. Wont delete this one as I will return to it much later. I hope you all continue to follow along for the rest of this ArA run and hope to see you on the new thread.

 

[MultiVitamin]

Thanks boss!

My last update on this log in general its been a good run guys but I will be logging Growth Factor XT for SNS and will be running a new thread. Wont delete this one as I will return to it much later. I hope you all continue to follow along for the rest of this ArA run and hope to see you on the new thread.

Good sheeeet man! Gonna be in on the GXT log, I'm interested in it as well. As far as warming up for bench keep doin what ya doin. I literally hit 5-6 warmup sets before getting into working sets

 

[TheMovement]

Good sheeeet man! Gonna be in on the GXT log, I'm interested in it as well. As far as warming up for bench keep doin what ya doin. I literally hit 5-6 warmup sets before getting into working sets

Thanks man!

http://anabolicminds.com/forum/supplement-reviews-logs/247275-gfxt-ara-creatine.html#post4428134 Next thread, hope you all are down for the ride

 

[SwolenONE]

In on the new thread, great work in here.

 

[mw1]

Im on X-Factor currently and sooo damn sore all the time haha, its a love/hate thing for sure when DOMS get this intense.

That's where the Growth Factor XT comes in

 

[mw1]

Thanks boss!

My last update on this log in general its been a good run guys but I will be logging Growth Factor XT for SNS and will be running a new thread. Wont delete this one as I will return to it much later. I hope you all continue to follow along for the rest of this ArA run and hope to see you on the new thread.

Looking forward to your feedback on Growth Factor~ It has been VERY impressive for myself

 

[TheMovement]

In on the new thread, great work in here.

Thanks I do try lls

 

[TheMovement]

Looking forward to your feedback on Growth Factor~ It has been VERY impressive for myself

With so much positive feedback its hard to not be bias but am going to give it my honest opinion and looking forward to this new addition