BigRicks's WTF Pumped Log
- Thread starter AABigRick
- Start date
AABigRick
Member
here is yesterdays workout
triceps and shoulders
OOOOOOMyyy,, i had some damn nice intensity and energy today, awsome pumps and my muscles looked very full. some kid asked me 2 times if i was on steroids haha. So first impression of WTF, its great. YOu know the energy lasted alot longer than i had anticipate das well.
1/2 rep flat closegrip 225+ chains x8, 245+chainsx4, 225+chainsx7
( not sure how much teh chains weigh, id guess 40 pounds a piece tho.
dips bw+135x8, 180x1, 90x10
dbell shoulder press 60'sx6, 55'sx7, 45'sx8
single arm behind back latearls 40x9, 30x15, 30x11
dbell extension 30'sx6,
ezy curl bar ext. 50x7, 40x8
single arm pushdown 50x15, 50x8
wide grip upright row 135x6, 135x4
1 sec. pauses 95x10
triceps and shoulders
OOOOOOMyyy,, i had some damn nice intensity and energy today, awsome pumps and my muscles looked very full. some kid asked me 2 times if i was on steroids haha. So first impression of WTF, its great. YOu know the energy lasted alot longer than i had anticipate das well.
1/2 rep flat closegrip 225+ chains x8, 245+chainsx4, 225+chainsx7
( not sure how much teh chains weigh, id guess 40 pounds a piece tho.
dips bw+135x8, 180x1, 90x10
dbell shoulder press 60'sx6, 55'sx7, 45'sx8
single arm behind back latearls 40x9, 30x15, 30x11
dbell extension 30'sx6,
ezy curl bar ext. 50x7, 40x8
single arm pushdown 50x15, 50x8
wide grip upright row 135x6, 135x4
1 sec. pauses 95x10
AABigRick
Member
BICEPS AND FOREARMS
I was rather suprised today as to how easy i produced a pump. I started getting a pump on my last warmup and then trhoughout hte entire workout i had a really kickass pump. Good workout today.
alt. hammer dbell curls 65'sx8, 55'sx8,
both arm at same time 35'sx14
bent over ezy bar curl( full pauses at top) +50x15, +15x12, +40x14
overhead curl on lat pulldown 40x12, 20x19, 30x12
behind back wrist curl full pauses at top 145x11, 135x12
I was rather suprised today as to how easy i produced a pump. I started getting a pump on my last warmup and then trhoughout hte entire workout i had a really kickass pump. Good workout today.
alt. hammer dbell curls 65'sx8, 55'sx8,
both arm at same time 35'sx14
bent over ezy bar curl( full pauses at top) +50x15, +15x12, +40x14
overhead curl on lat pulldown 40x12, 20x19, 30x12
behind back wrist curl full pauses at top 145x11, 135x12
AABigRick
Member
so im back after a 4 day layoff from the gym
CHEST DAY
did a variety of excersises , really sweet pump,
incline bench 230x9+1, 215x8, 205x9
flat bbell 235x9, 185x11
incline dbell press 70'sx12, 70'sx8
butterfly machine 62.5x9, 37.5x15, 37.5x8
decline bbell press with pauses at bottom 135x15
I definatly had a really nice pump in the chest today, 2 compliments on my chest size today.
I concentrated alot today on my form and tempo and not on the amount of weight being moved. ive had a stressful last few weeks so i have to take into acount of the cortisol that was prolly released. goodworkout.
CHEST DAY
did a variety of excersises , really sweet pump,
incline bench 230x9+1, 215x8, 205x9
flat bbell 235x9, 185x11
incline dbell press 70'sx12, 70'sx8
butterfly machine 62.5x9, 37.5x15, 37.5x8
decline bbell press with pauses at bottom 135x15
I definatly had a really nice pump in the chest today, 2 compliments on my chest size today.
I concentrated alot today on my form and tempo and not on the amount of weight being moved. ive had a stressful last few weeks so i have to take into acount of the cortisol that was prolly released. goodworkout.AABigRick
Member
LATS AND TRAPS
front shrugs 1sec. pauses at top415x10, 405x7, 315x16
damn my veins looked huge in my shoulders
Hs highrow 360x7, 320x9, 290x10
neutral grip latpulldown 1 sec. pauses 120x14, 120x10, 100x13
cable rows had to do this light i felt a very awkward pull and tensing sensation where my bicep ties into my shoulder.
ehh wtf didnot produce anything too special today, except some extra vascularity.. however its extremely rare for me to get a pump in my lats
__________________
front shrugs 1sec. pauses at top415x10, 405x7, 315x16
damn my veins looked huge in my shoulders
Hs highrow 360x7, 320x9, 290x10
neutral grip latpulldown 1 sec. pauses 120x14, 120x10, 100x13
cable rows had to do this light i felt a very awkward pull and tensing sensation where my bicep ties into my shoulder.
ehh wtf didnot produce anything too special today, except some extra vascularity.. however its extremely rare for me to get a pump in my lats
__________________
AABigRick
Member
TRICEP DAY
Really good workout today, Triceps and Shoulders were pumped great. hell even got a pump on myfirst low rep set of closegrip
closegrip bench press 255+chainsx5, x5
dips bw+115x13, bw+100x7
dbell press 65'sx8, x6, 45'sx13
incline overhead ext. ezy curl bar + ( did these super slow) 40x8,40x7, 20x10, 10x15
laying on stomach on incline bench laterals 20'sx15, x15
incline laterals 30'sx 12, x10, 20'sx15, x13
wide bbell lateral 95x10
Really good workout today, Triceps and Shoulders were pumped great. hell even got a pump on myfirst low rep set of closegrip
closegrip bench press 255+chainsx5, x5
dips bw+115x13, bw+100x7
dbell press 65'sx8, x6, 45'sx13
incline overhead ext. ezy curl bar + ( did these super slow) 40x8,40x7, 20x10, 10x15
laying on stomach on incline bench laterals 20'sx15, x15
incline laterals 30'sx 12, x10, 20'sx15, x13
wide bbell lateral 95x10
AABigRick
Member
LEG DAY
legs were super stiff and tight today, felt like i was going to pull something the entire time. I did achive a pump tho which is great. weights are down alot.. still not sure what is going on .
CONVENTIONAL DEADS 405x5x5,
squats 330x6,
leg press unilaretrall 540x12,x8,x6,x5
stiff deads 315x7
i dunno why my weights are so low , its not ordinary of me..
Muscles have seemed overly stiff and tight this week
legs were super stiff and tight today, felt like i was going to pull something the entire time. I did achive a pump tho which is great. weights are down alot.. still not sure what is going on .
CONVENTIONAL DEADS 405x5x5,
squats 330x6,
leg press unilaretrall 540x12,x8,x6,x5
stiff deads 315x7
i dunno why my weights are so low , its not ordinary of me..
Muscles have seemed overly stiff and tight this week
AABigRick
Member
chest day.... and biceps
really good workout, huge pumps, good strength. i used jsut over 3/4 of ascoop today of WTF and i didnto seem to get as stiff as i did last week. so maybe taht was part of my problem. good workout
incline bench 235x9, 275x2, 225x7, 265x1.5
smith flat bench to clavicle 225x8, 205x8.5
smith incline bench to clavicle 155x12, 145x14
butterfly machine 50x15, 62.5x8
alt. hammer curls 70'sx6, 50'sx11,
same time 40'sx10
bent over ezy bar curls 40x13, 40x10
preacher machine 75x5, 37.5x16, 37.5x10+2
really good workout, huge pumps, good strength. i used jsut over 3/4 of ascoop today of WTF and i didnto seem to get as stiff as i did last week. so maybe taht was part of my problem. good workout
incline bench 235x9, 275x2, 225x7, 265x1.5
smith flat bench to clavicle 225x8, 205x8.5
smith incline bench to clavicle 155x12, 145x14
butterfly machine 50x15, 62.5x8
alt. hammer curls 70'sx6, 50'sx11,
same time 40'sx10
bent over ezy bar curls 40x13, 40x10
preacher machine 75x5, 37.5x16, 37.5x10+2
AABigRick
Member
i agree i def. helps on the focus, and gives very solid pumps
AABigRick
Member
good strength today and really good pump
1/2 rep closegrip with big chains +265x5,+255x4
dips bw+125x8, bw+95x10
dbell shoulder press 70'sx6, 55'sx8, 45'sx11
closegrip bench 135x18
laterals on incline bench 35'sx9, 25'sx12, 20'sx18
overhead ext. 40x8, 25x13
overhead dbell ext. 20'sx12, x12
wide upright rows 140x8, 135x6, 95x12
pushdown 60x8+50x2+30x6
1/2 rep closegrip with big chains +265x5,+255x4
dips bw+125x8, bw+95x10
dbell shoulder press 70'sx6, 55'sx8, 45'sx11
closegrip bench 135x18
laterals on incline bench 35'sx9, 25'sx12, 20'sx18
overhead ext. 40x8, 25x13
overhead dbell ext. 20'sx12, x12
wide upright rows 140x8, 135x6, 95x12
pushdown 60x8+50x2+30x6
AABigRick
Member
LEGS. good pumps today, lower back was aching with a pump. as were quads
deads.. ouch,, pulled my groin muscle again,, ok im serious no more wide deadlifts for a long time
squats 315x14, 315x13, 335x7
narrow stance deadlift on HS machine 540x4, 540x3 (raw)
narrow Leg press 450x8x7... knees were bothering me horribly so i didnot go heavy or many reps
seated calf raises 4 sets
praticed squat form on bench, ( bench squats) i need to learn to explode with my hips more. i seem to of forgot that very important tip.
deads.. ouch,, pulled my groin muscle again,, ok im serious no more wide deadlifts for a long time
squats 315x14, 315x13, 335x7
narrow stance deadlift on HS machine 540x4, 540x3 (raw)
narrow Leg press 450x8x7... knees were bothering me horribly so i didnot go heavy or many reps
seated calf raises 4 sets
praticed squat form on bench, ( bench squats) i need to learn to explode with my hips more. i seem to of forgot that very important tip.
AABigRick
Member
rep range week
.. CHEST AND BICEPS
Killer pumps today, really excellent focus and energy as well. I was totatly happy.
incline bench 240x8.5, 230x6, 225x7
flat bench 275x6, 275x5, 225x7
incline dbells 1 sec. pauses at bottom 70'sx11, x8
1/2 reps only bottom to half 50'sx18
incline flys 45'sx9, 35'sx13
alt hammer curls 65'sx9, 55'sx9 same time 40'sx9
bent over curl, large ezy curl bar +40x8, +20x12
concentration dbell curls 25'sx11, x8
.. CHEST AND BICEPS
Killer pumps today, really excellent focus and energy as well. I was totatly happy.
incline bench 240x8.5, 230x6, 225x7
flat bench 275x6, 275x5, 225x7
incline dbells 1 sec. pauses at bottom 70'sx11, x8
1/2 reps only bottom to half 50'sx18
incline flys 45'sx9, 35'sx13
alt hammer curls 65'sx9, 55'sx9 same time 40'sx9
bent over curl, large ezy curl bar +40x8, +20x12
concentration dbell curls 25'sx11, x8
AABigRick
Member
REP RANGE. LATS AND TRAPS
woooooo DID SOME WORK TODAY SON
really good workout today, i realized i had some Primed ULtra left over, only one dose, so i stacked it with WTF.. Damn good energy throughtout workout, decent pump in traps and good strength in lats.
behind back shrurgs 1 sec. pause at top 315x20, 315x15
2 sec. pauses 225x18
neutral grip lat pulldown 190x11, 190x9, 2 sec. pauses 140x10
bent over rev. grip bbell row 160x13, 160x12
single arm dbell rows 130'sx 10, x 8
bent over rev. grip bbell row 135x20
right arm dbell row 130x8
right arm dbell shrugs 65'sx18
woooooo DID SOME WORK TODAY SON
really good workout today, i realized i had some Primed ULtra left over, only one dose, so i stacked it with WTF.. Damn good energy throughtout workout, decent pump in traps and good strength in lats.
behind back shrurgs 1 sec. pause at top 315x20, 315x15
2 sec. pauses 225x18
neutral grip lat pulldown 190x11, 190x9, 2 sec. pauses 140x10
bent over rev. grip bbell row 160x13, 160x12
single arm dbell rows 130'sx 10, x 8
bent over rev. grip bbell row 135x20
right arm dbell row 130x8
right arm dbell shrugs 65'sx18
AABigRick
Member
thanks Fit im giving it hell.
REP RANGE, TRICEPS AND SHOULDERS
REally good pump in the triceps today, and good shoulder pump as well. Im moving forward on dbell shoulder press, so thats good. Dips felt really nice
dips bx+90x14, bw+90x12, bw+90x11
shoulder dbell press 70'sx10, 70'sx5, 65'sx7, 55'sx10
pushdown 130x14, 130x12, 150x7
incline dbell ext. 35'sx7, 30'sx8, 25'sx11
laterals 35'sx10, 35'sx7, 30'sx8 25'sx10,
bent over laterals 40'sx8, 35'sx9
AABigRick
Member
REP RANGE , LEGS
leg strength is coming back, knees ruined workout tho
Squats 335x14, x12
HS deadlift machine narrow stance 450x9,x7
Squats on some crazy looking free motion band explosion machine 2x
lunges 2x
my knees were absolutely killing me today, hence the super small amount of sets. my knees were grinding, and aching like there was no tommorow. Sorry for the weak as workout. on a good note, i did well on the sets i actually did. but knees were hurting to bad to have a productive workout.
leg strength is coming back, knees ruined workout tho
Squats 335x14, x12
HS deadlift machine narrow stance 450x9,x7
Squats on some crazy looking free motion band explosion machine 2x
lunges 2x
my knees were absolutely killing me today, hence the super small amount of sets. my knees were grinding, and aching like there was no tommorow. Sorry for the weak as workout. on a good note, i did well on the sets i actually did. but knees were hurting to bad to have a productive workout.
AABigRick
Member
Shock Week...
Chest. good pumps today , pretty hard workout with the supersets and drops. my endurance in uperbody still seems low.
normal set. dbell press 110'sx8... i was shaky on these in the shoulder
SS1. flat dbell flys 40'sx10, 40'sx11
& flat dbell press 75'sx8, 60'sx9
SS@ incline dbell flys 25'sx13,x11
incle dbell press 40'sx12, x10
dropset one 1/2 reps incline press bottom portion 185x10+135x7
, 135x11
dropset cable crossover 70'sx9+50x11, 60x8+40x11
Chest. good pumps today , pretty hard workout with the supersets and drops. my endurance in uperbody still seems low.
normal set. dbell press 110'sx8... i was shaky on these in the shoulder
SS1. flat dbell flys 40'sx10, 40'sx11
& flat dbell press 75'sx8, 60'sx9
SS@ incline dbell flys 25'sx13,x11
incle dbell press 40'sx12, x10
dropset one 1/2 reps incline press bottom portion 185x10+135x7
, 135x11
dropset cable crossover 70'sx9+50x11, 60x8+40x11
AABigRick
Member
Shock WEEK
Good workout today,, good pumps, reallly really bad burning
triceps, shoulders, traps
SS1. rope pushdown 110x12, 110x8
& closegrip bench 185x12, 185x10
SS2. skullcrusher 65x12, 65x10
dips x6, x5
dropset dbell overhead ext. 25'x9+15'sx6, 20'sx12+10'sx9
dropset 2 rev. grip pushdown
shoulders
SS1. standing laterals 35'sx10, 35'sx9
& laternals on incline bench 25'sx12x10
SS2. wide uprighrows, 145x7, 95x12
& bent over laterals rear delts 45'sx7, 30'sx9
dropset. one arm isolation laterals 20sx15+20sx8
SS1. behind back upright row 95x9, 95x8
& Dbell shrugs 55'sx9, x7 ( these were long pauses at top)
Good workout today,, good pumps, reallly really bad burning
triceps, shoulders, traps
SS1. rope pushdown 110x12, 110x8
& closegrip bench 185x12, 185x10
SS2. skullcrusher 65x12, 65x10
dips x6, x5
dropset dbell overhead ext. 25'x9+15'sx6, 20'sx12+10'sx9
dropset 2 rev. grip pushdown
shoulders
SS1. standing laterals 35'sx10, 35'sx9
& laternals on incline bench 25'sx12x10
SS2. wide uprighrows, 145x7, 95x12
& bent over laterals rear delts 45'sx7, 30'sx9
dropset. one arm isolation laterals 20sx15+20sx8
SS1. behind back upright row 95x9, 95x8
& Dbell shrugs 55'sx9, x7 ( these were long pauses at top)
AABigRick
Member
SHOCK WEEK. LEGS
Really good focus today, and really good pumps, even with light weight my knees were killing me but besides my knee pain it was good workout.
SS1. Lunges 115x12, x7,x6
& squats225x10x7x6
SS2. deadlift machine 410x7, 320x8
& unilatreal leg press 350x6, x5
dropset leg ext. 100x12+80x7+60x5
seated calf 90x15, 90x10, 90x8
& standing calf
glut raise hypers bw+75x9+bwx4, bw+45x9+bwx3
Really good focus today, and really good pumps, even with light weight my knees were killing me but besides my knee pain it was good workout.
SS1. Lunges 115x12, x7,x6
& squats225x10x7x6
SS2. deadlift machine 410x7, 320x8
& unilatreal leg press 350x6, x5
dropset leg ext. 100x12+80x7+60x5
seated calf 90x15, 90x10, 90x8
& standing calf
glut raise hypers bw+75x9+bwx4, bw+45x9+bwx3
AABigRick
Member
Power WEek, chest
fairly hapy with the strength on incline bench, good pumps as well
incline bench 275x3, 255x5, 245x5, 225x7 ( pauses)
flat bench with pauses at bottom 255x6x5
butterfly machine 112.5x6, x4, 94x6x4
Power Week.. Shoulders and Triceps
good pumps considering a power low rep workout. muscles felt very hard and solid
did really kickass on military press, had some PRS on it wohooo
bbell military 185x7, 205x4x3 HLIfT# good sets
closegrip press 245+chainsx3, 225+chainsx4, 225x7
dips bw+135x3, bw+90x6, bw+90x4
wide grip upright rows 145x7, x6, x5, x4
skull crushers 95x4x4x4, did these really slow on negative
laterals 40'sx7x6
fairly hapy with the strength on incline bench, good pumps as well
incline bench 275x3, 255x5, 245x5, 225x7 ( pauses)
flat bench with pauses at bottom 255x6x5
butterfly machine 112.5x6, x4, 94x6x4
Power Week.. Shoulders and Triceps
good pumps considering a power low rep workout. muscles felt very hard and solid
did really kickass on military press, had some PRS on it wohooo
bbell military 185x7, 205x4x3 HLIfT# good sets
closegrip press 245+chainsx3, 225+chainsx4, 225x7
dips bw+135x3, bw+90x6, bw+90x4
wide grip upright rows 145x7, x6, x5, x4
skull crushers 95x4x4x4, did these really slow on negative
laterals 40'sx7x6
AABigRick
Member
POWER WEEK.. BACK
WOOO WOOO WOOO.. Im back in action for sure woot woot.
I had pr's like mad today. Took a double scoop of wtf pumped as well. so im sure that helped.
bbell shrugs( 1 sec. pauses at top) 460x5,x3,
unch:
3 sec. pauses at top365x5, x4
neutral grip cable rows 1 sec. pauses 270x6, 300x4, 280x4unch:
single arm dbell rows ( pauses at contraction) 165x5, x4 HLIfT#
lat pulldown 200x6, x5, 180x6
WOOO WOOO WOOO.. Im back in action for sure woot woot.
I had pr's like mad today. Took a double scoop of wtf pumped as well. so im sure that helped.
bbell shrugs( 1 sec. pauses at top) 460x5,x3,
unch: 3 sec. pauses at top365x5, x4
neutral grip cable rows 1 sec. pauses 270x6, 300x4, 280x4
unch: single arm dbell rows ( pauses at contraction) 165x5, x4 HLIfT#
lat pulldown 200x6, x5, 180x6
AABigRick
Member
POWER WEEK. LEGS LOWER BACK
Squats are climbing upwards wohoo. 395 is prolly the highest weight ive ever hit on squats. It seemed the weights felt better each set hence why i just kept adding weight. My stiff deads are still strong, so thats always good. Good strength today.
squat 365x5, easy, 375x4, 385x4, 395x4HLIfT#
stiff leg deadlift 405x1, 405x1, 315x5
high pulls 195x2, 195x2
unilateral leg press. ( hinge type ) 540x4, 630x3, 630x0 lol
also did some light goodmornings and rev. hypers.. i dont like either of htose movements tho.
Squats are climbing upwards wohoo. 395 is prolly the highest weight ive ever hit on squats. It seemed the weights felt better each set hence why i just kept adding weight. My stiff deads are still strong, so thats always good. Good strength today.
squat 365x5, easy, 375x4, 385x4, 395x4HLIfT#
stiff leg deadlift 405x1, 405x1, 315x5
high pulls 195x2, 195x2
unilateral leg press. ( hinge type ) 540x4, 630x3, 630x0 lol
also did some light goodmornings and rev. hypers.. i dont like either of htose movements tho.
AABigRick
Member
POWER WEEK, BICEPS FOREARMS
preacher curl 75x5, x4, 65x5
hammer curl, with neutral grip bar. ( i did 10 reps, with 15 second pauses between reps) with a 3 second negative . 110x1x1x1, 80x1x1x1x1x1x1x1
cable curl single arm 70x6, x5, 60x6
gripper machine 180x6x4
seated calf raise 220x6, 220x4, 200x6, 180x7
standing single leg calf raise with dbell 75+bwx6, x5
preacher curl 75x5, x4, 65x5
hammer curl, with neutral grip bar. ( i did 10 reps, with 15 second pauses between reps) with a 3 second negative . 110x1x1x1, 80x1x1x1x1x1x1x1
cable curl single arm 70x6, x5, 60x6
gripper machine 180x6x4
seated calf raise 220x6, 220x4, 200x6, 180x7
standing single leg calf raise with dbell 75+bwx6, x5
AABigRick
Member
HYBRID WEEK
chest and calves
flat bench 315x1.5.. boooooo, 285x5, 275x3
incline bench 225x7, 205x7
hammer strength jammer incline single arm..70x13x11
hammer strength jammer decline single arm, 135x16, x13
cable butterfly superset with cable flat press 40x16+40x8, 40x11+40x7
strength was low today, taht was fairly disapointing
chest and calves
flat bench 315x1.5.. boooooo, 285x5, 275x3
incline bench 225x7, 205x7
hammer strength jammer incline single arm..70x13x11
hammer strength jammer decline single arm, 135x16, x13
cable butterfly superset with cable flat press 40x16+40x8, 40x11+40x7
strength was low today, taht was fairly disapointing
AABigRick
Member
HYBRID, LATS AND TRAPS
bbell shrugs.. 1 sec. pause at top. 475x5, 465x5, 405x12, 315x16 Theres a PR in there
one arm dbell rows. pause at contraction 170'sx6, x5, 105'sx12 I see another Pr
neutral close grip lat pulldown 180x7, 150x9, 110x12
rev. grip bbell rows pauses at contraction 135x13, x12,
no pause 135x14, rest for 10 sec. 135x7, rest for 10 sec. 135x4
bbell shrugs.. 1 sec. pause at top. 475x5, 465x5, 405x12, 315x16 Theres a PR in there
one arm dbell rows. pause at contraction 170'sx6, x5, 105'sx12 I see another Pr
neutral close grip lat pulldown 180x7, 150x9, 110x12
rev. grip bbell rows pauses at contraction 135x13, x12,
no pause 135x14, rest for 10 sec. 135x7, rest for 10 sec. 135x4
AABigRick
Member
HYBRID WEEK
SHOULDRES AND TRICEPS
good workout today, the vbar pressdown had my triceps super pumped. the Hs machine press i annihalted i never even came close to that weight before.
standing neutral grip log press. medium log, not sure of weight
x6, x7, x5
HS machine shoulder press 180x13, 230x5, 200x9
closegrip press 225x8, 225x6
1/2 reps 225x11, with pause at middle 185x9
vbar pushdown 18px9, 15px15, 120x15 + xreps on each set
seated incline dbell ext. 30x6, 20x12
superset pressdown and dips
laterals 40'sx10, laterals 40x8+rest pause 40x2, rest pause 40'sx1
35'sx 10
behind back cable laterals 2x15 with rest pause
SHOULDRES AND TRICEPS
good workout today, the vbar pressdown had my triceps super pumped. the Hs machine press i annihalted i never even came close to that weight before.
standing neutral grip log press. medium log, not sure of weight
x6, x7, x5
HS machine shoulder press 180x13, 230x5, 200x9
closegrip press 225x8, 225x6
1/2 reps 225x11, with pause at middle 185x9
vbar pushdown 18px9, 15px15, 120x15 + xreps on each set
seated incline dbell ext. 30x6, 20x12
superset pressdown and dips
laterals 40'sx10, laterals 40x8+rest pause 40x2, rest pause 40'sx1
35'sx 10
behind back cable laterals 2x15 with rest pause
AABigRick
Member
hybrid week
biceps forearms
haha listen to this i had such a huge pump today i actually felt a pulse in my bicep isnot that crazy
alt. HAMMER CURLS 75'sx, 65'sx8,
same time 45'sx10 pauses at top
ezy curl on cable 3x + xreps at top, i forget the weights but my gosh these made my biceps feel insanely large
overhead hs machine preacher curl dropset 30x9, 20x5, 10x13
dropset behind back wrist curl 135x12+ 40 pound dbells x12
biceps forearms
haha listen to this i had such a huge pump today i actually felt a pulse in my bicep isnot that crazy
alt. HAMMER CURLS 75'sx, 65'sx8,
same time 45'sx10 pauses at top
ezy curl on cable 3x + xreps at top, i forget the weights but my gosh these made my biceps feel insanely large
overhead hs machine preacher curl dropset 30x9, 20x5, 10x13
dropset behind back wrist curl 135x12+ 40 pound dbells x12
AABigRick
Member
HYBRID WEEK
LEGS
really really excellent energy today, i was fairly pleased at the performance and this was the last day for WTF PUMPED soo watch for my review coming soon
3rd largest tire.. flipped x9
Invalid Link Removed
here is apic of hte large tire iwas flipping.. just click the link above note not me in the pic.. these were competing strongmen at the expo a few months back.
__________________
biggest tire fliped x3, but had help at the top. i can get it up and to my chest, i can get the deadlift clean part but i can finish the top movement the push with upper body, plus my feet were sliding everywhere on the ground. im wearing boots or ball spikes next time.
3rd largest tire... flipped 6 times... i had half of the gym watching me on these haha audience, i love it
atlas stones. i tried the smaller stones.. 200 pounds.. i got them off the ground and lifted but couldont get it high enough to get on the platform tried this 3 times
also tried a keg lift onto platform filled with water
unilateral HS leg press 450x12, 450x9, 360x20, 360x17
hyper ext. dropset bw+155x9+bw+95x8, bw+155x7+bw+95x6
horizontal sitting calf machine 3x15 at 310 pounds
LEGS
really really excellent energy today, i was fairly pleased at the performance and this was the last day for WTF PUMPED soo watch for my review coming soon
3rd largest tire.. flipped x9
Invalid Link Removed
here is apic of hte large tire iwas flipping.. just click the link above note not me in the pic.. these were competing strongmen at the expo a few months back.
__________________
biggest tire fliped x3, but had help at the top. i can get it up and to my chest, i can get the deadlift clean part but i can finish the top movement the push with upper body, plus my feet were sliding everywhere on the ground. im wearing boots or ball spikes next time.
3rd largest tire... flipped 6 times... i had half of the gym watching me on these haha audience, i love it
atlas stones. i tried the smaller stones.. 200 pounds.. i got them off the ground and lifted but couldont get it high enough to get on the platform tried this 3 times
also tried a keg lift onto platform filled with water
unilateral HS leg press 450x12, 450x9, 360x20, 360x17
hyper ext. dropset bw+155x9+bw+95x8, bw+155x7+bw+95x6
horizontal sitting calf machine 3x15 at 310 pounds
AABigRick
Member
My WTF Log is now offically over. I want to again thank the ALRI Staff, Author, and Fit for giving me the chance to use their product. Now to the nitty gritty.
WTF Pumped is overal an effective product, and can really put some insane pumps into your muscle bellies. Only draw back i really have against this formula is that it seems to be somewhat underdosed for myself. While 1 scoop seemed fair, i got most effective workouts and pumps at 1.5 -2 scoops preworkout. 2 Scoops was too much on some occasions so 1.5 scoops seems to be the bread and butter dose for me. My weight of 200 Pounds needs to be taken into consideration when thinking about dosing.
Mixablity. WTF pumped mixes fairly well given the ingredients in it. Of course we will always see some small crystals in the shake due to the GMS, but if u drink about 12 ounces of water with WTF it mixes fairly easy. Also the taste is rather nice. Its not an overbearing super sweet taste. I consider the taste to be most like a cold Tea.
Strength. I made some fairly good strength gains whlie on WTF Pumped. Despite me haveing a few setbacks of sickness and possible overtraining everything worked out well in the end and I am stronger on many exercises than i ever have been. This also leaves me to believe that WTF has some warrant for a recovery agent.
Energy. WTf delivers fair amounts of energy. The delievery system actually seemed alittle slower than i had expected, but none the less the energy kicked in rather well for me. One thing that i really like about WTF's energy effect is that its not a jittery feeling like you get with some other products.
Overall this is a very good product that I will rate an 8 out of 10. Only taking a few points off because it seems underdosed to me, and personally i like faster energy delivery from preworkout supplements.
WTF Pumped is overal an effective product, and can really put some insane pumps into your muscle bellies. Only draw back i really have against this formula is that it seems to be somewhat underdosed for myself. While 1 scoop seemed fair, i got most effective workouts and pumps at 1.5 -2 scoops preworkout. 2 Scoops was too much on some occasions so 1.5 scoops seems to be the bread and butter dose for me. My weight of 200 Pounds needs to be taken into consideration when thinking about dosing.
Mixablity. WTF pumped mixes fairly well given the ingredients in it. Of course we will always see some small crystals in the shake due to the GMS, but if u drink about 12 ounces of water with WTF it mixes fairly easy. Also the taste is rather nice. Its not an overbearing super sweet taste. I consider the taste to be most like a cold Tea.
Strength. I made some fairly good strength gains whlie on WTF Pumped. Despite me haveing a few setbacks of sickness and possible overtraining everything worked out well in the end and I am stronger on many exercises than i ever have been. This also leaves me to believe that WTF has some warrant for a recovery agent.
Energy. WTf delivers fair amounts of energy. The delievery system actually seemed alittle slower than i had expected, but none the less the energy kicked in rather well for me. One thing that i really like about WTF's energy effect is that its not a jittery feeling like you get with some other products.
Overall this is a very good product that I will rate an 8 out of 10. Only taking a few points off because it seems underdosed to me, and personally i like faster energy delivery from preworkout supplements.