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Attack log: Quest for fearsome pumps!

Upper body

- Close-grip chin-ups: rest-pause set of 26 reps (personal best)
- Lateral raises (best set was 8x31's, personal best)
- Dumbbel bench press: 5x75's
- Dumbbel incline bench press: 7x60's
- Dumbbel shrugs: 12x85's (personal best and very easy)
- Lots of stuff for biceps and triceps, only 12x50's at hammer curls is worth mentioning. That is my personal best!

Good workout. That chin-up rest-pause set totally killed my back. If you have problems with building bigger back, try this!

Weak presses today. Again.

Much bigger weights for shrugs next time.

Pump was awesome. I couldn't take my shirt off because all the sweating and huge pump and burn in my arms and back :D

Little motivation for myself. This is what I want to get rid off from.. This photo was taken in January, hopefully my back is slightly bigger now :D I would've taken a pic of it today but batteries were empty :(

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Legs
- ATG-Squat: 5 sets, heaviest ones were 5x220lbs and 20x155lbs
- 5 sets of seated calf raises
- Crunches

Good workout. Knee didn't pain me anymore. Burn and pump in quads was good after that long squat set. Bigger weights next time.
 
Stay tuned guys, because I'm gonna kill that sh!t today!!

I just took 6 tabs of Attack, 1.5 scoops of N.O. Ignite and 2 scoops of GlycerGrow with 1/4 gallon of water and I'm gonna take 2 more scoops of GlycerGrow during the workout. I'm expecting painful pumps! I feel like a monster right now :D

I though that I could as well take all out of these last 2 weeks before my holiday (and military service which begins right after my holiday) so from now on it's party time what it comes to preworkout coctails!
 
Upper body
- Wide-grip chin-ups: 8xBW, 27rp x BW (personal best)
- Lateral raises
- Dumbbel bench press: 6x65's (very easy)
- Dumbbel incline bench: 24x45's (personal best)
- Dumbbel shrugs: 10x95's (personal best, heavy but I'm gonna use bigger weights next time)
- Many sets for arms: hammer curl 8x55's (personal best, never used so big weights before), lots of ez-bar scott curls, lots of cable pushdowns

Perfect workout. I was alone in the gym so I didn't talk ****, I trained. Rests were short, intensity was high. Volume for arms was high and pump was PHENOMENAL!
 
Somenice workouts man. I can see you haven't slowed up killing it one bit!!:D
 
Doing great!
 
RickRock13 said:
Somenice workouts man. I can see you haven't slowed up killing it one bit!!:D
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Milas said:
Doing great!
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Right now I'm quite happy with my training too. Motivation is high again, I'm getting slightly leaner and maintaining strength. Only negative thing is rotator cuff pains every now and then..

Today I trained legs and abs:
- 4 sets of deadlifts, heaviest one was 5x330lbs
- 5 sets of ATG-squats, heaviest sets were 4x235lbs and 20x165lbs
- 2 long sets of seated calf raises
- 5 sets of cable crunches, heaviest one was 6x110lbs (personal best)
- Floor wipers, 2 sets of 6 (personal best).. I used 45lbs bar to help staying balanced
- Dragon flags (many failures, lol :D)
- Little bit of cardio

Good workout :) Deadlift was very easy and I still had some strength to squat. Bigger weights next time.

I decided to try different exercises to abs. Floor wipers felt really great, I'm gonna start doing it regularly.. If you haven't tried them, do it, it seems promising! Technically it's not difficult at all but it feels really good!
 
Upper body
- Close-grip chin-ups: 30rp x BW (personal best!)
- Lateral raises
- Dumbbel bench press: 5x75's
- Dumbbel incline bench: 5x65's (personal best?)
- Bent-over row: 6x135lbs, 6x155lbs, 6x180lbs, 4x200lbs
- Hammer curl: 6x60's (HUGE PR!)
- EZ-bar scott curl: 15x55lbs
- Cable pushdown: 6x135lbs, 11x125lbs

Good workout again :) Great improvement at chin-ups.. Different style at bent-over row, IMO much better.. Biceps were strong, I was surprised how well I managed to move those dumbbels.. Lower volume for arms than usually.
 
6 Attack, 1.5 scoops of N.O. Ignite and 2 scoops of GlycerGrow before workout and 2 scoops of GlycerGrow during workout.

I trained whole body today.

7 rounds of this sh!t:
- Wide-grip chin-ups: 9-12xBW / Wide-grip lat pulldowns 15x90-110lbs
- Dumbbel bench press: 10-15x45's
- ATG-squat: 10x180lbs / leg press 15-20x220lbs

followed by one round of these:
EZ-bar scott curl: 10x40lbs
Cable pushdown: 15x70lbs
Cable flyes: 15x35lbs per hand

Talk about intensity! Whole workout took just 25 minutes plus 15 minutes for warm up sets. I had to puke after 2 rounds of chin-up/dumbbel bench/squat. After few rounds I changed squats to leg press and chin-ups to lat pulldowns because I couldn't do them anymore. I didn't rest between sets. Damn, it was horrible!
 
Heavy-ass-legzz

- ATG-squat: 5 sets, best sets were 4x245lbs and 17x180lbs!
- Barbell lunges: 4 sets of 8 to 15 with 45lbs

Awesome workout, good pump despite the low volume.
 
Heavy-ass-legzz

- ATG-squat: 5 sets, best sets were 4x245lbs and 17x180lbs!
- Barbell lunges: 4 sets of 8 to 15 with 45lbs

Awesome workout, good pump despite the low volume.
 
RickRock13 said:
Nice workout bud!! Killing it!! :bigok:
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Yup, first I thought I'd go home after doing squats but then I decided to spot my friend's squat sets and do few light sets of lunges just to maintain that nice pump :D

Next time I'll try 4x255lbs and 15x190lbs :P
 
Seems like you could go heavier if you wanted to with the volume of reps you do on the lighter weight.
 
Milas said:
Seems like you could go heavier if you wanted to with the volume of reps you do on the lighter weight.
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I don't think so.. 4x245lbs felt actually heavier than 17x180lbs. But I'm getting stronger quite fast, it seems like I could add 10lbs every time and still do about same amount of reps.
 
BarbellBeast said:
This logs still rollin? Niiiiiice.

How much Attack u got left bro? Killin it too BTW
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Yea, I thought I might as well log all of it :)

I don't have too many caps anymore, I think this week will be the last one I'll log, partly because there is not much Attack left and partly because my summer holiday starts (gonna go to Bulgaria Saturday and in 2 weeks I'm gonna start military service) :)

A pic from last week, no pump & bad posing.. Been trying to lose some fat :)

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Upper body


- Wide-grip chin-ups: 31rp x BW (personal best)
- Lateral raises
- Close-grip bench press: 1x205lbs
- Dumbbel flat bench: 4x80's, 4 sets of 15 with 45's
- Every kind of exercises for arms! I tried many new exercises... Best one was "sideways" hammer curl, that felt awesome! Small weights was everything I needed for infernal pain and huge pump. I did many sets for arms, pump was so great that I didn't want to leave the gym at all :D


 
Sorry for lack of updates - I've been in military so I haven't been able to write final review.. But here is very brief final review:

ATTACK REALLY WORKS!!
 
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