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Bloodnthunder gets radiated

Exhausting weekend here. Helped buddy move in to his new house Saturday and then got home and one of my gym bros texted to meet up at gym so I wound up going and hitting calves.

Today I ran a session of legs and it was brutal.

15 minutes walk warm up

Front to back squats 4x10 135,155,185x2

Sumo dl 3x5 135,225,275. 315x3. 365x1. 375-2 failed attempts. 315x7,225x12

Hack squat 90x12,180x10,230x8,270x6

Kneeling single leg curl 3x10 50,60,70 with exaggerated negative

Metcon

Trap bar farmer walks 4x15paces 90,150,200,275.
Lunges 20-3x10
Db rdl 75-3x10

Ab circuit

Elliptical 10 minutes
 
Another super busy day. I'm shot lol. But man I feel strong as hell at the same time, go figure. Really had no time at all today but did get my session in. Monte and Chris I haven't had a chance to check around like I said I would Friday just been too slammed past few days. But when I say I'm gonna do something I do it, just so you guys aren't wondering.

Ok. Tweaked shoulder a bit over the weekend at the move. Nothing I did lifting wise over the weekend was shoulder oriented at all. So woke up and it felt better so I figured I'd give it a go for chest. Well I got through it fine. It had to dramatically drop the weights today just to play it safe. But tons of volume and got a really stupid chest pump from it lol

20 minutes walk treadmill

Incline bb 10x10. 95, 115,145,165,135?125,4@115

Db hammer press. 8x10 60,50,45,40,35,35,40,45

Leverage decline 4x15 110,90,95,100

Crossovers 10x10 10lbs

Normal calf routine

15 min stairs level 8
 
bloodnthunder said:
Man what an awesome workout today. Got together with mkretz for a delts, traps, arms session. Really digging working out with others the past week, I find I'm rolling through sets a lot faster than usual and heck it's just fun to lift with someone, pushing each other.

5 weeks in. So that's 36 days in total so far. I've got 9 more days before the equivalent of 1 full tub is downed.

Weight down 1 lb from last week and bf dropped .3 percent. I'll take that. And all the other measurable I've been testing have remained consistent.

I'm so darn lean now I'm getting tons of ppl in The locker room saying what have u been eating the past few weeks bc you're shredded and look completely transformed. Well first I tell them I eat about 3500-4000 calories a day and there jaws drop or they just don't believe me. I told them I've treated cardio like I treat lifting, progressive overload over time, using speed and distance where plates fir lifting. Then I tell them the only supplements I've used the past few weeks consistently are radiate and a non stim pre on most days. I've given a few scoops out to friends at the gym the past few days, have t heard back from them yet.

And another cool thing is a few ppl have come up to me having seen my instagram posts and really like my programming of workouts. I gave myself a back tap for that.

Warm up
Jogging 20 Trot pace

Clean and press. 5x3. 135,145,155,145,145

Marty hit 195 for 3 and imo and adult could've done 205. Seeing things like this is another reason working out with others is great,motivation

Behind neck. 2x12 65,95,105x7

Bb upright 95-3x12

Single arm linear hammer 3x15 25,30,35

Ss
Side lateral raises 3x12 30 lbs
Face pull. 3x20 35 lbs

Ss
Rear fly machine 3x12 150,170,190
I don't use the handles here I grab the bars instead which really pinpoints the rear delts better. Marty showed me an even better trick is to rotate your hands and fly that way. Rear delts pop from this big time, only drawback is it's a lot tougher that way
Side lateral raises machine 3x15 65,70,75

Standing v press 2x15 20,25

Ss
Shrugs 3x12 60,70,80
Db overhead shrug 3x15 15

Alt db curl 4x5 40,45,50,45

Db hammer 60x10--way too heavy I shouldn't have done it bc my elbow sucked for rest of the session, 50x12,40x15

Close grip bench 135x7,155x5,185x4 (that I believe is a pr for being under 200. 145-2x7

Btw Marty got 235x10 which I believe was a pr for him too.

Vbar pd 2x15. 40,50. 60x10

1 arm reverse grip pd 10x15,20x12,15x20

My normal ab circuits

Finished off with 30 minutes stairs

It was long as heck but it had to be in order to get my second arm day In and not break from the current program I created. Have to help buddy move to his new house. So that'll prob be a workout in itself.
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congrats on the compliments---best motivator ever!!!
 
Woke up with the worst doms I've ever had. I foam roller from 6am until 8. Then went out and they tightened again rolled again fir an hour. Was going to just call it a day but I forgot I made plans to work out with a buddy so I sucked it up and got to the gym. I needed the warm up walking today in a bad way. But by the time it was over my hams were loose so that's good.

20 min treadmill

Bat wings 65-4x5

Close grip pull ups 2x10 bw

Wide grip straight arm pulldown 4 minute set 50x20,13,7,9,6,5

Ss
Wide grip pulldown 140x10,125x12,130x12
Reverse grip pulldown 140x8,125x12,130x12

Rack pull 6x3 135,225,315,405,465,465
495x1,505x1 405x8,315x12,405x12
If I want to see the 405x12 check my insta later
mkretz nailed 675x1. And seemed effortless too. Fun when u r there for someone's pr. Kinda like attending a sporting event where something cool happens

Bent over row 225x10,8. 235x5,135x15

1 arm pulldown 40x35

Normal ab routine

Easy walking to cool down
 
Today was grueling. I went on a donut binge the past few days. 8 double sized ones. I've actually only gained .2 lbs with all those carbs and fat too. Testaments to the potency of radiate, and predator as I took one b4 each donut session. But I felt irrationally guilty anyhow so decided to up the cardio burn today.

30 minutes run 6.5 mph

30 sec rest between each tri set

Tri set 3x15
Plate raise 45
Side lateral raises 30
Standing rear fly 30

Tri set 3x15
Db incline press 60,55,50
Standing v press 30,25,20
Seated rear fly 30

Tri set 3x15
Arnold 20,25,20
Side lateral raises machine 50,60,70
Hoist rear fly 150,130,130

Tri set
Db upright 3x20 30,30,35
1 arm side lateral raises 40,35,30
Standing behind neck bb press 50

Ss 3x15
Db shrug 60,70,80
Overhead db shrug 15,20,30

Tri set
Face pull 3x20 15,20,25
Plate shrug 3x20 45
Standing rope crunch 3x15 72.5

Calf workout

15 minutes stair master level 8

Well got word back from the four I gave scoops too. 3 said they loved it and are going to buy some, 1 said all he felt was extra energy but nothing more than a couple cup of coffee.

Well even though will wasn't sold this ratio proves my thinking that if u try this they will buy.
 
I killed my self today. Decided to try and get 4 miles in 35 min. Got it in 39.5. Oh well that was brutal though

Arms

Bar curl
6x15 55,65,75,65,55,45. Inside grip going up, outside going down

Db hammer
3x15 30,35,40

Zotman curl
3x15 15,20,25

Close grip bench
4x15 45,95-these were with hands touching in center. 115 was at the inner ring but reverse grip. 135-inner ring regular grip

Ss
Rope pd rep per pound 30,25,20
Cable kickback 10x10,5x12,15

Ss
1 arm reverse grip pd 2x15 10,15. 20x9
Ez reverse grip pd 2x20 30,35. 42,5x15

Normal ab work

10 min elliptical
 
Damn 6 weeks in the book. How time flies when radiating.

All the data I've been tracking is relatively unchanged again so that's like 3-4 weeks of consistency so I think it's safe to conclude that this product definitely increases you're resting heart rate which in turn also provides an uptick in tdee. The appetite suppression is out of this world. I've been eating like it's my job and I tell ya this suppression from radiate is making more than one of those meals feel the way you do when you just don't want to work. Which is outstanding for the majority of users who struggle with eating less, but I've had a plan to try this eating high and I've shed a ton of body fat in 6 weeks and dropped I think it's like 8 lbs now. Sure I've hit a ton of cardio too but that's to ensure I stay in a shallow deficit even with the amount of food I'm downing. It'll be fun to see how this plays into my theory for bulking which I'll be starting soon.

Anyhow today I kinda tore a page out of my bulking leg day workout.

10 min easy warm up treadmill

Squat
40x5,130x5,180x5,220x3, 270x2. 4x1 310,325,345,345

Now I've never considered myself a strength athlete. I've always viewed it like I had excellent endurance strength and relative power as they fit to my goals. Now that said I'm super pleased with myself today. 345 is 2x my body weight which is kinda a landmark in strength circles. No matter what weight I've been at I've never squatted 2x before. And I'm still technically on a cut so I'm ecstatic. Ok enough brag lol

Sumo
3x5. 125,225,275. 315x3. 380xfail, 370xfail, 360xfail. 340x1,335x2,325x3,315x4,300x5,280x6,260x7,225x10

So yeah that happened tbh after those heavy squats I was toast but I made up for the power dearth in the sumo with crazy volume

Leg extensions 120x12,110x13,100x14

Kneeling single leg curl 70x10,80x8,90x6
Again I use an exaggerated negative with each rep

Trap bar farmer walks 90x40 paces, 180x30 paces, 270x30 paces. Tried 325 but lol I couldn't pick it up from the ground.

Last week I hit 275 for 15-20 paces so even though it was 5 lbs less I think the extra paces shows progression so pleased yet again.
 
bloodnthunder said:
I killed my self today. Decided to try and get 4 miles in 35 min. Got it in 39.5. Oh well that was brutal though

Arms

Bar curl
6x15 55,65,75,65,55,45. Inside grip going up, outside going down

Db hammer
3x15 30,35,40

Zotman curl
3x15 15,20,25

Close grip bench
4x15 45,95-these were with hands touching in center. 115 was at the inner ring but reverse grip. 135-inner ring regular grip

Ss
Rope pd rep per pound 30,25,20
Cable kickback 10x10,5x12,15

Ss
1 arm reverse grip pd 2x15 10,15. 20x9
Ez reverse grip pd 2x20 30,35. 42,5x15

Normal ab work

10 min elliptical
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10 minute miles are actually pretty good for someone not training for running or running on a regular basis--be happy with that!!!
 
Kinda a quick session today

10 minutes jog warm up

Bench
135x10,185x3,225x5,235x3,245x2,260x1?, 225x5,185x8

Ok the reason for the ? For the 260 is that technically I got the lift, but my ass went so far in the air I think it was higher than the bar for a moment. In any case bc of that I'm not counting it as a new 1rm for current weight. But it still tore stuff up so the work was in there still

Db incline bench
65x12, 75x6(didn't wait long enough),75x10, 90x3.most I've pressed at new low weight but man they were all kinds of heavy reps. 45x15

Dips bw-3x15. Never hit 3 consecutive sets of 15 before so really pleased with the progress

Iron cross with 2-3 second squeeze at bottom
3x15 10,15,20

Low pulley negative crossover
Quick swing out then 6-10 sec return
2x10 10 lbs

Normal calf routine

20 minutes stair master level 8

I'm going to take some pic updates over the next cpl days and out them up when I do
 
Idk if it's the radiate or what but I just realized that I haven't taken a pure rest day since starting this run. Thing is that I see really no symptoms of overtraining at all. Sure I'm shot at night binging prison break but the next day I'm ready to go again by gym time.

Today may be my last day of cardio the way I've been hitting it for a while. I was going to wait until after my weekend getaway this weekend but three pros I know from the gym this week have told me I look great but I really need to concentrate on packing the mass on in order to reach what my body frame can reasonably hold. They weren't being mean but I think I may have gone a little past the mark I was looking for. So rip heavy cardio I think

Today's session

20 minutes run

Ss
Bat wings 3x12 45
Close pull ups 11,10,10 bw

Ss
Lever row 3x12 20,30,30
Wg pull up 3x5 bw

Ss
Standing db bent over row 3x12 30,40,50
Neutral grip pull ups 5,6,6

Ss
Inverted row 3x12
1 arm row 3x12 60

Ss
Wg straight arm pulldown 35x20,50x15,42.5x20
Rope pulldown from floor 40x15,85x10,115x10

Hypers 3x15 200,235,250

Ab routine

10 min stair level 9

I got some new pics. I'll put them up later on
 
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Idk. I can def see a difference but still hung up on the aesthetics of how the skin doesn't really let the pictures show the core pop like it can from time to time in the mirror. I know its not a huge thing but I'm hung up on it lol. But overall even from the start of this log til now I think the leaning outs been pretty clear
 
So my radiate bulking experiment began today.

Here's a rundown of how I've planned this out:

Continue eating in the 3-3500 ish range. Mostly clean however there will be pizza,donuts,Stromboli,pasta etc fir certain.

Instead of running at high intensity fir distance and roughly 45-60 min a day my cardio routine will shift to

5-10 miss on either treadmill or elliptical for warm up
15-20 min stairs or incline treadmill post workout done at liss

Timing will increase between sets. For the majority of this cut I've been rolling 15-30 sec between sets. This range will vary exercise to exercise body part to body part but fir the most part 1 min will be a good time to rest for

Radiate in the am sane protocol. My hopes is that seeing I tend to hold on to a ton of water weight and often get bloated when I jack up carb intake that the 20ish min of cardio plus the radiate will help offset the bloat.

My selection of movements always is variable as u can tell from reading this log that I like variety and to mix things up. It'll stay that way and I subscribe to volume for both cutting and bulking. However I believe in going heavy on certain movements during a bulk moreso than on cut.

I'll include cal intakes going forward
For today
118fat 392 carb 222 protein for 3518 calories

Based on my current tdee it'll end up being between 3100-3200 today leaving me roughly at a 3-350 kcal surplus which is right in line with my game plan.

I semi dirty bulk so even though macros are macros and count regardless clean or dirty, so I try to keep daily surplus on the 3-500 range anymore I personally have a tendency to pack the fat mass on so this range has proven to be my sweet spot.

Ok. Today's session
10 min easy trot treadmill

Db high incline shoulder press
40x15,50x12,60x10,70x8

Side lateral raises
3x15 20,25,30

Seated db rear fly
3x15 30,35,40

Db front raises
3x20 15,20,25

Cable rear fly
4x20 10 lbs

Cable side lateral raises
3x12 10lbs

Traps portion
Bb upright hands centered
3x20 45,65,75. 85x15,95x10

1 arm bb shrug held at side
95x10,75x12,65x15,55x20

Alternating angled db shrugs
4x20 30,35,20,25

Db shrug
4x15 60,55,70,65 drop 40x5 long static hold at bottom

Then I did my normal calf routine

10 min stair level 6

To kickstart the bulk I went ahead and partook in the following:

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^^^You Bastard. If that's the type of pictures you plan on posting, I'm unsubscribing. I gained 3 pounds reading that.
 
And after staring at the picture of donuts, I'm reminded of how good the icing stuck to the lid of the donut box was.
 
Radiated bulk day 2

I felt f'n fantastic today. Woke up and shoulders and arms were much bigger than they were went I went to bed last night. Workout was amazing fun too. I've been in a deficit for so long now that I actually forgot how amazing working out in a surplus is. Funny thing is I felt so good I was regretting that today was arm day and not back chest or heck even legs

No cardio today per se. I did walk a ton running errands but that was unavoidable

Today's breakdown

160 fat 345 carb 282 protein for 3948 calories

Estimated tdee today is around 3500. So should be right around that 500 kcal surplus

Reverse grip close grip bench
3x12 45,95,135. 185x5

Ss
Ez reverse grip pd 3x20 30,35,40
Ez pd same

Ss
Vbar pd 3x15 50
Rope pd 30x10,12,15 reps

Grabbed the handle thing used for the cable rows hooked it up and did these triceps extensions. Idk how to describe it but it was a killer finisher. If u want to see it, it'll b up later on my insta
3x20 35,42,5,50

Reverse grip pull-ups 3x10 bw

Ez curl inner grip 2x10 70 lbs

Ez curl outer grip 2x12 70 lbs

Plate curl. 3x15 10 lbs
These turned out to be a lot like zotman curls. Kinda liked them fir a change of pace. It'll be in insta too.

Tomorrow is legs and then most likely I'll be taking off til Monday as Friday sat and sun I'm going away for the weekend for my football draft weekend with colleg buddies. They'll be pictures lots of pictures of disgustingly fattening foods.

Here's my dinner tonight:

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Gotta love mommas home cooking
 
Felt great again today. The extra calories are getting sucked right up, which always happens at starts to bulks for me. Muscles been really full and while a lot of that is water weight I have to double take from time to time as much bigger than just a few days ago.

Hit legs today
No cardio

Squats.
Warm ups 45x10,135x6,175x6
Working sets: 225x6,275x6,300-3x3

Those 300s were supposed to be in the 4-6 range but tapped out at 3 each time

Paused squats 3 sec bottom hold
3x10. 135,155,170

Don't do these often enough. My core was torched at the end of these

Sumo dl
4x6 135,225,275,325. 345x3,355x1

Real pleased with the 325 and 345 pulls as while they're still well below my 175-180 lb prs for reps, they're more than I've been able to pull for the respective reps in a while

Rdl 4x10 135

Wasn't gonna do these but hams were on fire after the sumos so needed to stretch them out a bit, so went light and slow and it loosened em up

Leg extensions 50 rep set. 130 lbs. hit 10,6,6,5x6. 10 sec rest in between

Calf routine

I have to admit eating this many calories on radiate is not an easy task. Literally have been eating throughout this log and never really hungry for the most part. So for those who say radiate doesn't suppress their appetite I'd like to know what they'd be eating not on it.

Today's macros
186 fat. 426 carbs 259 protein for 4414 calories

Only burned an estimated 3400 today so 1k surplus. A bit higher than I want it to be but I had to finish the last 4 donuts before they went stale, so should be only a 1 day thing.

Ok most likely I'll be taking a 4 day reprieve from working out. I'm spent so tomorrow is almost definitely out and then I'm going way Friday to Sunday late so those days r def out. I'll post up some of the goodies from the trip though
 
Well I woke up, took my radiate and about an hour later I was definitely gonna hit the gym in the afternoon. But I still wanted it to be a rest day of sorts so I went super light and only for about an hour. Was actually a lot of fun. Lmao when a dude asked me if I hurt myself, I said no, he replied I ain't never seen you playing around with those baby weights before. I was using 5 lb Dbs at the time.

Cable iron cross 4x15 10 lbs

Cable front raises 5x15,10x12,25x10

Face pull 3x20 30,35,42.5

Pull-ups 3x10

Side lateral raises into overhead shrugs
5x5,7.5x10,10x12,12.5x15,15x20

Straight arm pulldown 2x15 30,35

Dips 2x15

That's it. Was actually really fun.

Today's macros: 131 fat 308 carbs 287protein fir 3559 calories

Somehow still burned 3200 calories today so that's a 359 surplus which is amazing bc I had this today:

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And this

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See y'all Monday
 
bloodnthunder said:
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Idk. I can def see a difference but still hung up on the aesthetics of how the skin doesn't really let the pictures show the core pop like it can from time to time in the mirror. I know its not a huge thing but I'm hung up on it lol. But overall even from the start of this log til now I think the leaning outs been pretty clear
Click to expand...

the vascularity tells it all!!!

hellava job-props!!!
 
Well guys I made it back alive from my weekend fantasy football retreat with guys I went to school with. Gave Ned 6.4 lbs over the weekend alone. 700$ worth of food went down, total meat comas all around. Pics r up on my insta if anyone wants to food porn out.

Here's something funny. When u don't drink you get drunk quickly lol. I was feeling lit by the second pumpking.

Radiate note: I brought a tub and shared with anyone who wanted to try and everyone liked it which is no surprise but man I didn't even really push the site on them but two guys wanted to buy them so I sold 3 tubs without even trying. And u know what, it felt good seeing other people aligning with the way you feel about something. Pretty cool

Felt real sluggish early going today but guess that's to be expected. Things turned out nice though:

No cardio

Bench 10 x 5 135,185x3,195,200,205x2,210x2

Incline db 70x6,80x4,75x5,70x5,65x5,60x7

Iron cross 3x15 15,20,15

Low pulley negative 4x10 10 lbs

Leverage decline 3x15 90,140,180

A little ab work to finish it off
 
Man today was fun. All these extra calories are making me feel outstanding in the gym. Weights pushed not necessarily reflective of the feeling but darn did I feel good today

No cardio

Bat wings 4x12 45,50,55,60

Pull ups close-10,neutral-10,wide-7

Making improvements on my wide grip, a cpl months ago I could barely get 3. It discouraged me so I just didn't do them. Since then though I've been trying to do them 3-4 times a week and yeah it sux seeing some little twerp repping out but going from 3 not so pretty reps to 5 nice reps and 2 not so nice ones is something I'll take to the bank. I guess the old saying that you have to work harder and more often on the weak points is very true

Wide grip straight arm pulldown
3x15. 50,57.5,65

Rack pull 7x5. 135,225,315,405,435,425,415

Yeah kinda a weird progression at the end but it's bc I bumped from 405 to 495 which I've done for 5 a bunch of times, but it just wasn't going up today and after 3 fails I just grabbed the first cpl plates I saw and it came out to 335. That didn't feel great either so kept dropping.

Bent over row regular 135x15,185x12,205x8
Reverse 135x15,185x8,205x6

Vbar pulldown 4x20 70,85,100,120

Leverage ISO 3x20 90,110,160

A bit of calves to wrap things up

TBH my calories have been way too high but man I'll be damned but outside of the six I gained from the weekend yesterday's 4100 didn't garner extra weight and today I'm on pace for 4600

Surplus has been 1000 yesterday and about 1250 today. I'm having fun with the bulking but will definitely have to curtail some of this eating pretty soon. I'm just testing to see how much I can eat with radiate and predator. It's kinda unreal the food I've been downing so far though
 
Today's session really was fast. My left shoulder wasn't feeling good again today but thought I'd give it a go.

Warmed up with
Cuban press 3x10. 10,15,15

Seated bb. 45x10, 95x12, 115x7

Yeah at this point it just hurt so finished up with baby weights which went fine

Side lateral raises 3x15 10 lbs

Rear db fly 3x10 15 lbs

Db shrug 3x15 30 lbs

A cpl sets of rope crunch

Weird thing. I had a 1200 surplus yesterday yet scale was down a pound today. Anyhow today I'm going to be around 550 surplus

I woke up feeling crappy this morning. And by the time I was at the gym not only was my shoulder bugging me but I just got slammed with total body fatigue. Not even gonna lie here I'm not making it to 7pm tonight. I'm kinda shocked bc I took the long weekend and with all the extra carbs I felt great coming out of it but I know this feeling and it's time I shut things down for 7-10 days. I'm thinking about trying to get legs in tomorrow just so it won't be 3 weeks off but tbh I'm probably done for a bit. Next week I have a radiate giveaway at my gym so I may hit calves or arms while there but then again I may just go and run the promo and chat it up with ppl.

I honestly have no idea what I'm gonna do without lifting that long though lol
 
So I had every intention of starting my rest period today. Woke up feeling great, slept for 10 hrs last night, radiated and did a little grocery shopping. Despite feeling really refreshed and good I was still gonna do this rest thing. Then around 2 I found myself in total automaton fashion sucking down a permaswole. I truly had no idea it was crazy habitual. So not to waste the pre I decided to go hit some legs.

Plan was to just go in and do it lightweight style. Lol. That was discarded real quick.

Squats. 4x5 warm up bw,45,95,135

Then I found myself staring at two plates.

Working sets 4x5
225,275,315,295

Those felt crazy good too and some crazy rush came over me, I felt like I'd gone into Fred beast mode.

Traditional Dl. No straps. 3x5 135,225,315.

Those felt wayyy too easy so I decided to go for a pr. Ever since I shredded down from the winter I hadn't been able to break 345. There weren't any dimes anywhere near me though, so I tossed a quarter on each side. 365x1. Was easy. So I tossed a nickel on each side. Bam 375x1 in the books. I couldn't believe the day, so I tempted fate and tossed another nickel but unfortunately couldn't get it off the ground. The two prs will be up on my insta later if anyone wants to check them out.

Then I did a few sets of calves and called it a day.

Sooo. Seeing all I have left is arms to finish off this weeks splits I'm pretty sure I'll do those tomorrow and take the rest period after that.

Weird day going from definitely not going in to wind up hitting prs.
 
So did absolutely nothing over weekend. Felt great this am but still want to keep this recovery train rolling so decided to just go light this week and real short sessions.

Bench 3x10 135,155,185

Db incline 3x12 55,60,65

Db incline fly 3x15 25,30,25

Decline db press 3x20 35,40,45

Iron cross 3x25 10 lbs

Calories came to 3300 today with 2900 spent 400 surplus

Saturday my calories were stupid as I literally only had 2400 steps and still had pizza so was at 1300 surplus but Sunday I made up for it and was at an 85 surplus so kinda evens out
 
Day 2 of this light week. Hit back and is today

Bat wings 55-3x10

1 arm row 45-3x15

Seated row 3x25 85,100,100

Rope pulldown 3x10 70,85,100

V bar pulldown 3x15 90,100,105

Straight arm pulldown 3x25 25

Hypers 3x15 175,205,235

Cable curl 3x15 15,20,25

Low cable curl 3x15 10,15,15

Today's calls came out to 3400 so about 570 surplus a bit higher than I'm aiming for but only by 70 so not a big deal

Ran out of cherry slush today so it's peach for a cpl more weeks then I might take a stim break or just say keep it going with the OG orange will decide at that time
 
I think Cherry is my fav. Patiently waiting for Margarita to become a thing.
 
You've been in the margarita train since forever if they make it they should call sfreeds margaradiate
 
So I went on rxs website to see if any t shirts or tanks were available and what did I see first thing...yep my video review. How cool is that
 
Light week rolls along.

Forgot how much I liked peach rings since I basically went straight through the rest of the cherry bottle. Amazing as always

Fast session

Seated db press 3x20 30,35,40

Side lateral raises 3x20 15,20,17.5

Rear fly seated 3x20 15,20,30

Db shrug 3x20 40,50,60

Db shrug overhead press 4x20 10,15,20,25

Some abs and out
 
Light legs. And I gotta tell you I prefer heavy legs as squatting and pulling for reps kinda sucks.

Squat 6x10. 95,135,155,185,205,215

Front squat 4x10 95,105,115,135

Dl 3x10 135,185,225

Sumo dl 3x10 225

Rdl db 4x10 50,55,60,65

Calf work

Pretty fast considering all of those compounds about 55 minutes

Coming in a little high today cal wise figuring surplus will be about 650
 
Well "recovery" week ended with my shortest workout ever. Still a lot done in 38 minutes though great pump too. But I'll be glad to getting back to lifting heavy stuff come Tuesday

Db curl 3x10. 10,20,30
Alt db curl 30x12,35x12,40x10,45x8
Db hammer 3x12 25,30,35

Single arm overhead tri extensions 3x15 20,30,20

Dip machine 4x15 165 lbs

Vbar pd 3x20 40 lbs

Kneeling rope crunch 3x15 65,80,87.5

Won't be working out at all til Tuesday. Tomorrow buddy is moving so that'll b an all day thing. Funny thing is he's lived at his current address for 6 years and this'll b the first time I've been there. He went cheap and lived in crack town. 115 a month but got married and wife wisely refused to live there. So there moving on up so to speak so guess all the hanging out won't be at his brothers pad anymore. Then Sunday and Monday have to paint the back hallway at home something I've delayed doing all summer lol. Got a jury notice for next week but don't have to report on Tuesday and I have a high number so hopefully I won't have to serve at all but we'll see.

Monte that's why I haven't set up an exact date for the giveaway yet, bc I didn't want to set it and then have to cancel bc of jury duty. Gonna prob be following week and guys if you don't follow me on ig already give me a follow bc I'll be giving a tub of OG in conjunction with this giveaway for us ig followers. Rutherford Fred is my name on ig
 
Back at it again today.

Bench. 135x10,185x8,205x6,225x4

Inc bb 135x5,6,7

Shoulder felt off here so I really didn't push it

Inc db 40x15,50x12,60x10

Again didn't really push things with the shoulder

Inc hex press 3x15 60

Cable fly 3x15 15 lbs

Straight arm pushdown 3x15 35,50,50

Rope pushdown 3x10 50

Cable kick back 3x15. 10 lbs

Despite eating a ton haven't really gained too much weight this past week. Up 6 lbs total now from when I started 3 weeks or so ago. 2 per is pretty good rate.
 
Felt like crap today I think sleeping with the window open last night may have given me a bug. Hope not but felt crappy all day.

Did give it a go though

Bat wings. 65-3x10

Pull ups 3x10

Rack pull 4x6 315,405,455,405

Bent over row 3x10 155,185,185

Rope pulldown 3x10 100

That's pretty much all I got in.
 
Felt a little better today fan yesterday but still not great. Did go bc prob getting stuck with jury duty tomorrow and weekend is a toss up if I can get in gym or not. But I went easy for the most part in a quick session

Seated db press 4x10 30,45,60,75

Side lateral raises 3x15 10,15,20

Standing rear db fly 3x15 35lbs

Db upright 3x15 35 lbs

Db shrug 3x12 80,100,100

So I'm not sure why, but I posted a radiate tub giveaway on ig and put the rules in there and it's got some likes but not a single comment which I can't figure out what I did wrong in the post. I've compared it to other giveaways and rules are about the same the hashtags look good. I'm baffled. Still relatively new to ig but post a lot, just not sure what could've gone wrong. If anyone has an idea let me know. Thanks
 
Got excused from jury duty, thank god bc it was for a four week case. Anyhow got back from downtown a lil late but still got a leg session in

Squat
225x6,275x6,315x3,300x5

Sumo dl
225x5,315x5,295x6,275x8,245x10

Leg press 630x10,540x12x450x15,360x20

Rdl 135x10, 185x7,10

Calves
 
I did one of flex Lewis' arm workouts today and crazy reps is an understatement. The pump was so stupid.

Giant set 4x20. 30 lbs
Rope pd
Ez rev pd
Ez pd
Cable skull

Close grip bench pyramid
12-10-8-6-6-8-10-12
95-115-125-135-145-135-125-115

Dips to failure 4 sets. 12,10,7,4

Alt db curls 4x20 20,25,30,25

Db curls 35x10, 20-2x20
Got a little overconfident with that first set

Ez curl 21's style 3x40

Db hammer 3x20 20lbs

Cable curl 3x20 25lbs

Rope hammer 3x20 25lbs

Bar curl 65x4,75x3

Ok this last set is how I knew I destroyed my arms...it was supposed to be a slow 3-5 rep finisher 2 sets. So I figured 110 is like my 3 rep so I'd drop the weight and go with 95-well I couldn't even get the bar up to half way. And btw the 75 x3 was brutal af

Taking tomorrow off gonna veg out with footballs all darn day. Monday I'm doing a radiate sample giveaway at the gym hoping for a good turn out
 
Yesterday I hit chest

Incline bb 5x10

Incline db 3x15

Db floor press 3x112

Db incline hex press 3x15

Incline db fly 3x15

Some abs.

Had the radiate giveaway at the gym last night and man did those samples fly fast. I was hoping to be done by kickoff but 35 min and all 50 samples were gone. Heard back from a bunch today f ppl today too wanting the web site. So hopefully some business results. But yeah like I've been telling ppl. If u try it you'll love it.

Today did a quick back and calves session

Dl. 5x6 135,185,225,275,315. 315x5

Bent over row 185x12,205x8,225x4

Wgpd 3x12 85,90,100

Took it easy bc the angle of the wide grip was bothering my shoulder

Pull ups 40 in total. About 5 sets. Max was 11

Calves
 
Shoulder workout

Db press
60x12,65x10,70x10

Side lateral raises
3x15 10,15,20

Cable rear fly
3x15 10,15,10

Face pull
3x15 35 lbs

Db shrug
3x20 45,55,65

Abs

I've had to go kinda easy on shoulders lately bc my left one feels great but after a cpl sets starts getting irritated again. The lighter higher reps doesn't seem to bother it at all but once I go into that 6-8 range it starts hurting. I have a dr appt tomorrow so I'll see what he says but I'm thinking it's a strained muscle as it's most affected with heavy pressing movements and heavier rear movements but none at all in the side.

Ran into a cpl more ppl who got samples Monday today and they came up to me saying they loved it.
 
Session was kinda brutal today. Didn't do much but n terms of different movements but a lot with the three I did.

Squat. 10x6. 225-255 range

Front squat 225x3,205x5,185x7,155x10

Sumo dl 10x6 225-315 with 5 at 315

I'm so shot right now, haven't felt this thoroughly exhausted from a workout in a long time. But I'm pleased with what I was able to do here, sure no prs but the sustained reps at 315 on sumo was something I didn't think I had in me, especially after 14 squats. The 225 for 3 on the front was great bc I haven't gone above 185 in forever. So glad I could still hit the 225, used to do them for 8 back when I was doing them regularly
 
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