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Bam-Bam gets sliced and diced with Formutech's LEAN EFX!!

Today's workout:
Speed work - Pendlay rows
135x5
6x205x3 (30 second breaks)

Pull-ups
15 reps, 11

Neutral grip wide lat pulldowns
165x12, 195x10, 210x8

One arm DB rows
40x5, 60x5, 90x3
110x10, 115x10, 120x8

HS high row
232x12, 272x10, 272x10

HS low row
3x232x12

Standing cambered bar curls
3x100x12

Rope handle cable curls
3x44x12

Seated DB curls
3x22.5x15

My left elbow and shoulder were starting to hurt a little throughout the workout, and my legs really hurt from Tuesday's record breaking workout. I may take tomorrow off or not push myself ridiculously hard in my workout, which is legs.
 
Get that elbow and shoulder better bro.. injuries suck.. Im battling hip pain, been 3 weeks with no leg training.
 
Great Work in Here!!
 
Take a day off and rest and recover. It will NOT stop your progess!!!!

Feel better man!!!!
 
criticalbench said:
Get that elbow and shoulder better bro.. injuries suck.. Im battling hip pain, been 3 weeks with no leg training.
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Rocket3015 said:
Great Work in Here!!
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ManimalPatB said:
Take a day off and rest and recover. It will NOT stop your progess!!!!

Feel better man!!!!
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Thanks guys. I have a meeting for my job at the gym in an hour, I may bring my workout stuff and just do a light legs workout. It's really hard for me to take an off day that isn't scheduled.
 
CJNator said:
Where there's a will there is a way!
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Indeed sir.
Just finished knocking out light legs and a quick sauna session. I omitted seated calf raise, and lying and seated hamstring curls today.
Hack squat
225x12, 315x12, 365x12

Leg press
565x15, 875x15

Leg ext (1 and a half reps for each rep)
170x12, 185x12, 200x12

Romanian deadlift
135x5, 225x10, 275x8, 275x8

Standing calf press
3x135x15

I had a meeting this morning at work, forgot to take my Lean EFX before I went in and noticed that I was kinda sleepy while in the meeting. I took it afterwards and by the time I got to the gym I was good to go.
 
Epolis13 said:
Glad it kicked in in time for your gym sesh! Dat energy.
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Yeah it's definitely a life saver, gets me up in the morning for my classes too. I don't think I'd make it there or if I did, be able to pay attention and stay awake if I wasn't buzzin on Lean EFX.
 
Opened the gym this morning at 7am, I don't think I've ever been up this early on a Saturday before. It's weird. I don't like it, I want to go back to bed. But I took my Lean EFX so there's no turning back now.
 
Preworkout weight: 221 lbs
Plate loaded lateral raise machine
3x20x15

Seated DB shoulder press
25x10, 40x5, 55x5, 70x3
80x10, 85x10, 90x8

Seated DB lateral raise
10x10
4x27.5x15

DB upright rows
30x8, 3x45x12

Underhand BB shrugs
135x10, 225x20, 275x15, 275x12
Superset
One arm standing DB lateral raise
4x25x15

Cable front raises - face away from cable
3x33x15

Reverse flies on pec deck
3x115x15

DB reverse flies braced against incline bench
3x20x15
 
My shoulders hurt just reading this !!
 
Rocket3015 said:
My shoulders hurt just reading this !!
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It was pretty intense man. My shoulders were really pumped up, made them look like they actually had some size to them!
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I'm stuck at the 875 leg press. Great job! I'd still be at the gym, stuck in the machine.
 
MARK_ said:
I'm stuck at the 875 leg press. Great job! I'd still be at the gym, stuck in the machine.
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Haha it was pretty heavy but I've gone over 1000 before, I'm planning on getting back up there but with better form. Knees to chest brah
 
Upper body power done:
Pendlay rows
135x5, 185x3, 225x3, 275x1
295x5, 315x3, 315x5

Weighted pull-ups
32.5x10, 32.5x8

Lat pull downs, leaned back so it's more like a row/pulldown hybrid
195x10, 195x8

Flat DB press
30x5, 55x5, 85x3, 110x3
130x8, 140x4 (failed on 5), 130x6 (failed on 7)

BW dips
28 reps, 21

Seated DB shoulder press
3x75x10

Standing cambered bar curls
3x110x10

PJR pullovers
90x10, 2x105x10

Forgot my preworkout so this was on Lean EFX, epiandro, and trest only
 
BamBam0319 said:
Upper body power done:
Pendlay rows
135x5, 185x3, 225x3, 275x1
295x5, 315x3, 315x5

Weighted pull-ups
32.5x10, 32.5x8

Lat pull downs, leaned back so it's more like a row/pulldown hybrid
195x10, 195x8

Flat DB press
30x5, 55x5, 85x3, 110x3
130x8, 140x4 (failed on 5), 130x6 (failed on 7)

BW dips
28 reps, 21

Seated DB shoulder press
3x75x10

Standing cambered bar curls
3x110x10

PJR pullovers
90x10, 2x105x10

Forgot my preworkout so this was on Lean EFX, epiandro, and trest only
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**** I'd like to see that 315 pendlay row! That's what I like to call moving weight lol.
 
CJNator said:
**** I'd like to see that 315 pendlay row! That's what I like to call moving weight lol.
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Haha yeah it was tough. The first time I stopped at 3 because my form was kinda whack. Got my mind right and made it to 5 on the second go. :)
 
Lower body power:
Squats
135x5, 185x5, 225x3, 275x3, 315x1, 365x3, 385x3, 385x2

Hack squat
365x10, 405x10

Leg ext
255x15, 255x12

Stiff leg deads
225x10, 275x8, 275x8

Lying leg curls
2x170x10

Seated calf
(4 plates)x10, x10

Standing calf
3x210x10
 
Solid leg workout there! How's the Lean EFX working for you?
 
MARK_ said:
Solid leg workout there! How's the Lean EFX working for you?
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I'm loving it. Noticeable increase in energy after each time I take it and it stays steady for several hours after. No real crash to speak of either. It also helps keep me from getting crazy hungry while I'm sitting in class or work.
 
TexasLifter89 said:
you and those dang hack squats. rubbin it in
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Lol! I usually can't go very heavy on them, but they've been friendly to me lately. Easier on the knees than normal squats and really hit my quads hard.
 
Today's workout:
Incline DB press
30x10, 50x5, 70x5, 90x3
2x110x10, 115x9

Hammer strength wide chest
362x12, 362x10, 362x9

Cable flies - on "Freemotion Dual Cable Cross" machine
37x15, 40x12, 40x12

Close grip BB bench
135x10, 3x185x12

PJR pullovers
50x8
90x10, 100x10, 110x7

Close grip cable tricep pushdowns
82.5x20, 88x15, 93.5x12

Reverse grip cable tricep pushdowns
49.5x20, 55x15, 60.5x15
221lbs post workout
 
BamBam0319 said:
Lol! I usually can't go very heavy on them, but they've been friendly to me lately. Easier on the knees than normal squats and really hit my quads hard.
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Funny you say this I can do Regular Squats but Hack Squats kill my knees !!
 
criticalbench said:
You incline dumbell press 115? wtf, damn bro.
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Yes sir! I would go to 120s for 8-10 but the gym only has one; the second dumbbell broke or something.
Rocket3015 said:
Funny you say this I can do Regular Squats but Hack Squats kill my knees !!
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So weird how some exercises help people but hurt others, and vice versa for other exercises right?
 
bighulksmash said:
Thats my new phone background right there !!!
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Interesting...
BamBam0319 said:
Hahaha aww I'm honored!
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And slightly creeped out???? :)
BamBam0319 said:
Thanks, yeah they really had my lats pumped full of blood and biceps were pumped as hell too. Idk what happened to the weight belt with a chain that you could attach weights to for pull-ups and dips, it's not at the gym anymore. I really hate holding on to Dumbbells between my feet. It hurts.
Maybe I should get one of those belts for my own. Or I'll just go to a different gym lol
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No, no, no, no! You are doing it wrong!!!! Take DB place longways between legs, bend knees slightly put handle of DB between knees, close the legs & rest front part of dumbbell on lower quad (aka tear drop area) with the other end of the DB behind the knee, squeeze legs together, then mount the bar or dips station while keeping a slight bend in your knees. This creates a leverage arm that locks the dumbbell n place and is much easier to handle and no pain involved. When done dismount with legs together, reach down and grab the dumbbell and open your knees and pull it out. Easy Peazy!


BamBam0319 said:
Haha it was pretty heavy but I've gone over 1000 before, I'm planning on getting back up there but with better form. Knees to chest brah
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Don't do knees to chest unless doing close stance, if you are doing a wider stance you want to stop the moment your lower back begins to round out. That is the point where injury becomes much more likely. With a close stance it is much harder to get the legs deep enough for your lower back to round out so being aware of depth with them is less of a safety issue.
BamBam0319 said:
Yes sir! I would go to 120s for 8-10 but the gym only has one; the second dumbbell broke or something.


So weird how some exercises help people but hurt others, and vice versa for other exercises right?
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Yep, we all have different bodies. Each of our joints and whatnot have their own angles and pitches to them. Add that to over use injuries and other imbalance and how your body responds to movement is as individual as a fingerprint.
 
MrKleen73 said:
Interesting...

And slightly creeped out???? :)

No, no, no, no! You are doing it wrong!!!! Take DB place longways between legs, bend knees slightly put handle of DB between knees, close the legs & rest front part of dumbbell on lower quad (aka tear drop area) with the other end of the DB behind the knee, squeeze legs together, then mount the bar or dips station while keeping a slight bend in your knees. This creates a leverage arm that locks the dumbbell n place and is much easier to handle and no pain involved. When done dismount with legs together, reach down and grab the dumbbell and open your knees and pull it out. Easy Peazy!



Don't do knees to chest unless doing close stance, if you are doing a wider stance you want to stop the moment your lower back begins to round out. That is the point where injury becomes much more likely. With a close stance it is much harder to get the legs deep enough for your lower back to round out so being aware of depth with them is less of a safety issue.


Yep, we all have different bodies. Each of our joints and whatnot have their own angles and pitches to them. Add that to over use injuries and other imbalance and how your body responds to movement is as individual as a fingerprint.
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So much good advice in one post! Thanks man!
 
I took today off from the gym, I started feeling kinda crappy yesterday after the gym and I woke up this morning feeling horrible. Also my body has just been kinda hurting so it's best I listen to it so I don't ruin the progress I've been making. I took my Lean EFX before class this morning, honestly probably wouldn't have made it out of bed if I hadn't taken it.
 
BamBam0319 said:
I took today off from the gym, I started feeling kinda crappy yesterday after the gym and I woke up this morning feeling horrible. Also my body has just been kinda hurting so it's best I listen to it so I don't ruin the progress I've been making. I took my Lean EFX before class this morning, honestly probably wouldn't have made it out of bed if I hadn't taken it.
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Get some rest, and some food in you.
 
MrKleen73 said:
Get some rest, and some food in you.
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Definitely. I got over 9 hours of sleep last night; still feel crappy this morning but good enough I think to work out.
 
BamBam0319 said:
Definitely. I got over 9 hours of sleep last night; still feel crappy this morning but good enough I think to work out.
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Just go get a good pump and blood circulating and avoid training to failure if you go in today. Just hit some decent reps and stop a few reps before failure. Make it more of a recovery workout than one that induces damage. No need to give your body twice as much to recover from when already trying to recover from illness.
 
MrKleen73 said:
Just go get a good pump and blood circulating and avoid training to failure if you go in today. Just hit some decent reps and stop a few reps before failure. Make it more of a recovery workout than one that induces damage. No need to give your body twice as much to recover from when already trying to recover from illness.
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Yeah you're definitely right. I'll be doing back and biceps hypertrophy today so I believe my heaviest weights will be dumbbell rows.
 
Some drink coffee and others use Lean EFX to get through class. I hope you are feeling better.
 
MrKleen73 said:
Just go get a good pump and blood circulating and avoid training to failure if you go in today. Just hit some decent reps and stop a few reps before failure. Make it more of a recovery workout than one that induces damage. No need to give your body twice as much to recover from when already trying to recover from illness.
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I agree with this!!!! My whole thing is when I feel like dog crap, I take off from the gym OR I go in just to get a good sweat and just eat.
 
So one of my classes this semester is Physiology of Exercise, and for our first lab we took our heart rates and blood pressures and height and weight blah blah blah. I'm gonna like this class!
Average BP was 120/80 so that's good. Heart rate was 96 lol but that likes to jump around a lot.
 
BamBam0319 said:
So one of my classes this semester is Physiology of Exercise, and for our first lab we took our heart rates and blood pressures and height and weight blah blah blah. I'm gonna like this class!
Average BP was 120/80 so that's good. Heart rate was 96 lol but that likes to jump around a lot.
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What were you taking a light jog when you took it? I have had 3-4 16 oz cups of coffee today and my heart rate is 54 right now. Curious can you take your resting heart rate in the morning and let us know what it is pre dose of lean FX then again after it is fully kicked in to see how much it elevates from the product.
 
MrKleen73 said:
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What were you taking a light jog when you took it? I have had 3-4 16 oz cups of coffee today and my heart rate is 54 right now. Curious can you take your resting heart rate in the morning and let us know what it is pre dose of lean FX then again after it is fully kicked in to see how much it elevates from the product.
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Haha I don't know why it was so high. I have a FitBit Charge HR so I have 24 hour recordings of my heart rate. In the morning and while I'm asleep my heart rate is anywhere from 50-60. During the day it usually sits in the 70s except for when I'm walking fast or working out. Climbing stairs makes it jump up too.
 
BamBam0319 said:
Haha I don't know why it was so high. I have a FitBit Charge HR so I have 24 hour recordings of my heart rate. In the morning and while I'm asleep my heart rate is anywhere from 50-60. During the day it usually sits in the 70s except for when I'm walking fast or working out. Climbing stairs makes it jump up too.
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Did you hear the big deal about the Fitbit wrist band not putting out accurate HR data? Apparently there is a lawsuit regarding them not reading correctly. Although your numbers sound legit apparently they were not catching all the beats or something during heightened activity.
 
MrKleen73 said:
Did you hear the big deal about the Fitbit wrist band not putting out accurate HR data? Apparently there is a lawsuit regarding them not reading correctly. Although your numbers sound legit apparently they were not catching all the beats or something during heightened activity.
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Interesting, I hadn't heard that. So far mine seems to be working fairly accurately, my heart rate goes to 100-120 and sometimes 130 or 40 during intense exercise, comes back down afterwards...
I haven't seen anything really that has caught my eye and made me think, "wait, what?"
 
Well I don't know, 130 or 140 at intense exercise levels sounds like it is pretty low. You could get up into that range easily with moderate intensity don't you think? I know during high intensity work I am up over 180. I really don't think it matters too much in all honestly unless you are a person with a heart condition who is trying to use the fitbit to stay in a specific safe range. EI not going over a certain BPM, if they are 30 BPM over what they think it can be a dangerous thing. For a young buck like you, no skin off your back at all. You use it to identify trends and overall activity. Not counting BPM to hit a certain target.
 
MrKleen73 said:
Well I don't know, 130 or 140 at intense exercise levels sounds like it is pretty low. You could get up into that range easily with moderate intensity don't you think? I know during high intensity work I am up over 180. I really don't think it matters too much in all honestly unless you are a person with a heart condition who is trying to use the fitbit to stay in a specific safe range. EI not going over a certain BPM, if they are 30 BPM over what they think it can be a dangerous thing. For a young buck like you, no skin off your back at all. You use it to identify trends and overall activity. Not counting BPM to hit a certain target.
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Yeah exactly, I'm not really too concerned about it.
 
Definitely could feel the weakness from being sick today. Still made it through the workout at least.
Pendlay rows speed work
135x3
6x225x3

Pull-ups
15 reps, 12

Neutral grip lat pulldowns (palms facing towards each other)
165x12, 187x10, 209x8

One arm DB rows
40x8, 65x5, 90x3
110x10, 115x10, 120x10

HS low row
3x232x12

HS high row
3x232x12

Standing cambered bar curls
100x10, 2x80x12

Rope handle cable curls
3x44x12

Seated DB curls
20x20, 20x15, 20x15

Weighed in at 221.5lbs pre workout
 
I hope you are back to 100% by Monday !! Rest up!
 
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