bolt10
Well-known member
One of my ABSOLUTE favorite movies of all time. I watch it at least once a year.
Congrats on the new developments man...best of luck in your future career movements.
Bolt, X-gels, and the Reactive Quest for Strength
- Thread starter bolt10
- Start date
One of my ABSOLUTE favorite movies of all time. I watch it at least once a year.
Congrats on the new developments man...best of luck in your future career movements.
Spaniard
Well-known member
One of my ABSOLUTE favorite movies of all time. I watch it at least once a year.
Congrats on the new developments man...best of luck in your future career movements.
Yea man we always watch it when we're doing standby for flights. Only problem is when someone puts it on and too want to nap. There is no napping through Gladiator lol
Thanks brother I'm still interning with the Strength and Conditioning Coach but if I get into this program it will be a life changer! Long term goal was always PA school, the military just helps me get there that much faster. Fingers are crossed!
AZMIDLYF
Legend
Bring hell champ!
bolt10
Well-known member
Day 4- May 2:
Solid sleep again, probably no need to mention it again unless I have trouble sleeping. I added in some meditation/relaxation techniques this week (I usually practice this often but sometimes I neglect it and then have issues) and it seems to be helping. Still have a little trouble falling asleep but sleep was deep.
Wasn't sure if I would get time to do any sort of training today as I have a pretty full schedule again but an hour opened up so I got a session in. While it wasn't a typical weight session I also didn't take X-gels, but figured I'd update for complete disclosure.
Training:
GPP/Prehab/Mobility
In general this can vary quite a bit depending on what I feel my biggest need is at the time. Today's (and some of the usual for the last month or so) was similar to what was outlined in a JTS article a couple weeks back (and was funny because it was already very similar to how I did my sled work).
Session started off with Foam rolling and then hip and shoulder mobility (similar to the Agile 8 + shoulder additions based on my own personal needs).
Moved from there to 2 minutes of squeeze press with insanely light weight. Goal here was to get some solid blood flow into the pecs as I still have some lingering DOMS. When I do timed reps like this it is super easy but gives a nice pump.
Then moved on to the Prowler/Sled work with some prehab in between pulling. Today I did it exactly like the JTS article template with these exercises:
1)Low Prowler Push
2)Pec Minor Dips
3)Backward Prowler Drag
4)Hanging Leg Raise
5)Low Prowler Push
6)Band Face Pulls
7)Backward Prowler Drag
8)/Reverse Hyper
9)2 minutes walking/water/rest
Each exercise performed for 20s and went through this three times.
Ended with some stretching.
Overall these are more like active recovery and just getting the heart rate up and good blood flow. Nothing strenuous or even near failure (weights real light). I always feel tired yet refreshed after this kind of workout.
Diet:
When I do workouts like this I hit in between off day and training day macros. Will probably end at 2700-2800 tonight.
Supplement Notes:
-No X-gels today. May start adding them on days like this once I get a full feel for how many sessions I will be doing a week.
-Normal staple supplements will be used.
-Added Citicoline to my morning Clout + DFG and hit up some very good mental focus while working and then reading at work.
-10g BCAA taken prior to training today.
Glad to get this work in today in between a busy schedule. Off to work again now!
Food pic for those following, 1 scoop Vanilla UP + 8oz Milk w/small amount of chocolate syrup and cinnamon sprinkled on top =
Invalid Link Removed
Spaniard
Well-known member
bolt10
Well-known member
I only dose ArA pre-workout at 1.5-2g with GMS and Carnitine. I'll probably start taking it before GPP sessions as well and may just lower the dose once I figure out how many times I will be consistently hitting the gym (I know 4 but not sure if I'll be doing 1-2 GPP sessions or not).
This dosing is based on the scientific thread you can find by googling Maximizing ArA use or something like that.
bigla2004
Member
I only dose ArA pre-workout at 1.5-2g with GMS and Carnitine. I'll probably start taking it before GPP sessions as well and may just lower the dose once I figure out how many times I will be consistently hitting the gym (I know 4 but not sure if I'll be doing 1-2 GPP sessions or not).
This dosing is based on the scientific thread you can find by googling Maximizing ArA use or something like that.
I knew I liked you for a reason
bolt10
Well-known member
Day 5- May 3:
A client/friend who I write programs for really wanted some input on his squat technique and to work on some hip mobility and the only time he had to train was early before work today, so I did my first morning fasted training session before work in forever. He didn't need a ton of help but I was only doing arms (bleh) so I wasn't doing anything too intensive that didn't allow me to help out.
Woke up slammed Athletix Stim product samples I received, 2g ArA, and GMS + 2g SNS PLCAR and drove off to the gym.
Training:
Mt Dog Arms:
Actually started with some shoulder mobility since I knew the arm work wouldn't take too long. Also went with the Reactive Pump Arms session 1 instead of the one in my 12-week program because I didn't have the machines necessary and this arm workout was all with free weights.
A1)Triceps Rope Extension: 15reps x 4 sets
A2)Dumbbell Curl: 15 reps x 4 sets. Ramped up on both of these then maintained for the last two sets.
B1)Barbell Curl: 8 reps x 3 sets
B2)Dips: 8 reps x 3 sets. Ramped up on the curls until set three was a difficult 8. Workout called for 4 sets but my arm endurance is pitiful so I felt 3 was plenty based on the fatigue in the third set of curls. Dips were slow because bodyweight times 8 isn't that hard at my weight (should have probably gotten a weight belt on...o well).
C1)Decline Triceps Extension: 15reps x 4 sets. Stayed the same weight and didn't lock out, kept constant tension, and got an insane pump to end.
C2)Hammer Curls: 15reps x 4 sets. Squeezed hard at the top and stayed the same weight all sets. I went with 4 here as called for as for some reason endurance seemed strong on these.
Stretched, contemplated never doing arm workouts again, then did some work and came home.
Diet:
Supplement Notes:
-Normal staple supplements will be used later and I will probably edit this post again tonight if anything changes.
-10g BCAA taken prior to training today plus some liquid carbohydrates. So technically not "fasted" but I had no whole food meals in me this morning.
kbayne
Legend
Celorza
Well-known member
Ya not a fan of biceps in particular.
I despise them
kbayne
Legend
It is all about those compound exercises! Pull ups/chin ups for daysssss.
And being low body fat makes them look bigger than they are.
Nothing wrong with that. Been losing a good amount of body fat myself and my biceps looks bigger
I have always enjoyed working arms though. I am going to go back to my old split of Back/Biceps and Chest/Triceps. Going to start hitting things twice per week with lower volume in each session.
bolt10
Well-known member
Day 6- May 4:
My arms are beyond sore. Haven't had biceps DOMS like this in a very long time. Off day from the gym but I did hit up some active recovery/prehab/mobility work as soon as I got off work.
Went to see Iron Man 3......was not impressed. Pretty disappointed but I think lots of people may like it just a lot of things didn't jive with the comic purist in my heart.
Diet:
Supplement Notes:
-I feel a little less "soft" after a week of activity. Probably mostly mental after a week off and doing nothing but still feeling much better right now.
Small update just to keep on track.
bolt10
Well-known member
That's what you get for not liking biceps
I wouldn't deter others from seeing it. My non-comic reading friends and people I have talked to have liked it a lot. I can see how some would enjoy it, just not my preference. I am extremely excited for Thor (favorite of the Marvel movie characters right now) and Catching Fire (flamesuit engaged, pun intended) in November though. Star Trek is my most anticipated of the year though so if that disappointing me I will legitimately cry.
Day 7- May 5:
Hoping after today life will settle down and I can concentrate on some other things. Feel busy all the time and like I haven't even had a chance to chill this weekend. Still felt good today so hit some legs today!
2g X-gels + GMS + Clout + Enhanced as my pre-workout drink today.
Training:
Mt Dog Legs:
Foam rolled and was feeling real good so that was a good motivator before moving into the weights today.
1)Stiff Leg Deadlifts: 6 reps x 3 sets. Constant tension (no lockout at top) felt weird but go a solid stretch on each rep.
2)Banded Leg Press: 8 reps x 3 sets. Doubled black band on each side of the leg press. Worked up to a hard 8 and then stuck with that weight for 3 sets. Slow negative with explosive concentric motion.
3)Hack Squat: 8 reps x 2 sets. Built up to a solid weight for 8 reps, holding for a 1 count pause at the bottom. Actually hit the bottom of the machine a couple times which was awkward. Second set was a drop set so did 8 dropped weight, did 8 more, dropped weight then did 8 more.
4)Step Ups: 10 reps x 2 sets each leg. Used an offset kettlebell hold for the weight which wasn't what it suggested but I liked it..
5)Leg Curls: 10 reps x 3 sets. Haven't done leg curls in forever so this felt really weird.
Kept the weights very conservative and worked more on constant tension, which led to some brutal pumps. I tossed a couple calf exercises in during rest periods as well. Afterwards stretched and went home.
Diet:
Supplement Notes:
-Normal staple supplements.
-The Burn24 seems to be doing a good job of minimizing bloat after eating larger meals. I am eating most of my carbs in two meals each day and it has done a solid job of not making me lethargic or having any bloated stomach issues after. Also look leaner than last week at this time.
-The X-gels should start to really kick in this week based on how I tend to react to ArA. Should be some solid stuff and can't wait until the vascularity picks up. Seeing some improvements in all day levels. Also plan to up some carbohydrate and overall caloric intake this week. I can tend to get away with eating more on ArA usually.
On a side note one week of Mt Dog training has been very interesting. I really like the way Meadows structures things and it is totally different from how I had been training prior to this (for a longgg time). While it is interesting I can't wait to get back to my powerlifting stuff after this week.
kbayne
Legend
I am pumped for Thor and Catching Fire also . Cannot wait till those come out. My dad is a huge movie guy, he saves every ticket stub and puts them in a shoe box, so whenever I get to see him (he lives in Glendale, AZ), we always go to quite a few movies. But he always lets me know what he thinks of the movies.
Solid leg day for ya bolt. Hopefully the cookout with the buddies goes good since it seems like you have been very busy as of late. Maybe grab some pictures of what you eat :yup:
. Cannot wait till those come out. My dad is a huge movie guy, he saves every ticket stub and puts them in a shoe box, so whenever I get to see him (he lives in Glendale, AZ), we always go to quite a few movies. But he always lets me know what he thinks of the movies. Solid leg day for ya bolt
. Hopefully the cookout with the buddies goes good since it seems like you have been very busy as of late. Maybe grab some pictures of what you eat :yup:
Spaniard
Well-known member
Day 6- May 4:
My arms are beyond sore. Haven't had biceps DOMS like this in a very long time. Off day from the gym but I did hit up some active recovery/prehab/mobility work as soon as I got off work.
Went to see Iron Man 3......was not impressed. Pretty disappointed but I think lots of people may like it just a lot of things didn't jive with the comic purist in my heart.
2500cals today.
Diet:
-Normal staple supplements will be used later and I will probably edit this post again tonight if anything changes.
Supplement Notes:
-I feel a little less "soft" after a week of activity. Probably mostly mental after a week off and doing nothing but still feeling much better right now.
Small update just to keep on track.
Dom, dom, dom, dom, DOMMMMSSS!!!! Could it be? The Gels are slowly bringing the pain?!
I am pumped for Thor and Catching Fire also
Solid leg day for ya bolt
Better hurry up and get out here before it gets deathly hot and by deathly hot I mean, hell. You pay for your sins in AZ heat hahaha!! Catching fire? A new Thor?! How excite!!
I wouldn't deter others from seeing it. My non-comic reading friends and people I have talked to have liked it a lot. I can see how some would enjoy it, just not my preference. I am extremely excited for Thor (favorite of the Marvel movie characters right now) and Catching Fire (flamesuit engaged, pun intended) in November though. Star Trek is my most anticipated of the year though so if that disappointing me I will legitimately cry.
Day 7- May 5:
Hoping after today life will settle down and I can concentrate on some other things. Feel busy all the time and like I haven't even had a chance to chill this weekend. Still felt good today so hit some legs today!
2g X-gels + GMS + Clout + Enhanced as my pre-workout drink today.
Training:
Mt Dog Legs:
Foam rolled and was feeling real good so that was a good motivator before moving into the weights today.
1)Stiff Leg Deadlifts: 6 reps x 3 sets. Constant tension (no lockout at top) felt weird but go a solid stretch on each rep.
2)Banded Leg Press: 8 reps x 3 sets. Doubled black band on each side of the leg press. Worked up to a hard 8 and then stuck with that weight for 3 sets. Slow negative with explosive concentric motion.
3)Hack Squat: 8 reps x 2 sets. Built up to a solid weight for 8 reps, holding for a 1 count pause at the bottom. Actually hit the bottom of the machine a couple times which was awkward. Second set was a drop set so did 8 dropped weight, did 8 more, dropped weight then did 8 more.
4)Step Ups: 10 reps x 2 sets each leg. Used an offset kettlebell hold for the weight which wasn't what it suggested but I liked it..
5)Leg Curls: 10 reps x 3 sets. Haven't done leg curls in forever so this felt really weird.
Kept the weights very conservative and worked more on constant tension, which led to some brutal pumps. I tossed a couple calf exercises in during rest periods as well. Afterwards stretched and went home.
Going to another cookout with friends today. It is about to be a protein overload again.
Diet:
-2g X-gels + GMS + Clout + Enhanced pre-workout.
Supplement Notes:
-Normal staple supplements.
-The Burn24 seems to be doing a good job of minimizing bloat after eating larger meals. I am eating most of my carbs in two meals each day and it has done a solid job of not making me lethargic or having any bloated stomach issues after. Also look leaner than last week at this time.
-The X-gels should start to really kick in this week based on how I tend to react to ArA. Should be some solid stuff and can't wait until the vascularity picks up. Seeing some improvements in all day levels. Also plan to up some carbohydrate and overall caloric intake this week. I can tend to get away with eating more on ArA usually.
On a side note one week of Mt Dog training has been very interesting. I really like the way Meadows structures things and it is totally different from how I had been training prior to this (for a longgg time). While it is interesting I can't wait to get back to my powerlifting stuff after this week.
Did I miss is? What are you dosing the GMS at? LCLT is at 2g?
Enjoy your day! I'm about to head to a craw dad boil
I'm going to suck those slimy little bastards dry!
bolt10
Well-known member
Day 8- May 6:
2g X-gels + GMS + 2g PLCAR + Enhanced as my pre-workout drink today.
Training:
Mt Dog Chest/Shoulders:
Chest:
1)Hammer Strength Incline Press: 12, 10, 8, 6 reps for 4 total sets. Same idea as last week.
2)Decline DB Press: 8 reps x 3 sets. Held for pause at top and bottom of motion. By now pump was insane.
3)Incline Press: 8 reps x 4 sets. Constant tension (no lockout and stopped just above chest for each rep).
Shoulders:
1)Reverse Delt Machine: 20 reps x 4 sets. Held for a pause at top of motion. These burned like hell....
2)Front to Back Press: 12 reps x 2 sets. I honestly was pretty shot by this point.
3)Rear Delt Destroyer: Honestly was in a cloud of death at this point so not exactly sure how many it was but did some full ROM then banged out some swings until it felt like my delts would explode.
3) was an ad lib addition as I was actually supposed to start shoulders with machine lateral raise with someone pushing down during the eccentric for 8 reps then no extra resistance for 8 reps. No partner so I just skipped it because I kind of wanted to focus on rear delts (hence the final addition).
I kept the weights pretty easy, but rests really short. I was on fire by the end and pretty beat.
Diet:
Supplement Notes:
-Normal staple supplements.
-I think the X-gels are taking effect. Pumps came on strong right away and went into pretty intense levels by the end. Enhanced on its own gives me amazing pumps but this was one of those borderline insane kind of deals. Also DOMS from yesterday's leg session is no bueno.
bolt10
Well-known member
Day 9-10- May 7,8:
May 7th was an off day. I did do some foam rolling but no dedicated workout or anything of that sort.
Today (May 8th):
2g X-gels + GlycerGrow + 2g PLCAR + Enhanced pre-workout.
Training:
Mt Dog Back:
1)Meadows Row: 8 reps for 4 sets. Built up to a weight and focused on getting a good contraction at the top of each rep. Felt more comfortable with the set up of these today.
2)Lat Pulldowns: 10 reps for 3 sets. Two warm up sets then three work sets. Went up in weight each set and narrowed the grip slightly starting out at the very end of the handles for the first warm up and a couple inches inward for each subsequent set.
3)Seated Low Row: 10 reps for 3 sets. Focused on squeezing hard in the lower lat.
4)Single Arm Pulldown: 10 reps for 3 sets. Stayed upright and drove elbow straight down to the side. Did all 10 on one arm then switched.
Moderate weights with short rest again today. Pump was brutal. Stretched out after and my back was on fire..felt really good though.
Diet:
Supplement Notes:
-Normal staple supplements.
-ArA how I missed you. Veins starting to pop out everywhere and pumps were intense. Had some issues with forarm pumps by the end today (hard to grip on the last exercise).
May start the Reactive Training Friday. Pretty excited to get that underway. With the X-gels starting to hit it should be about time for the good stuff to happen.
I have enjoyed the Mt Dog trial, but can't wait to start hitting some squats heavy.
bolt10
Well-known member
Elitefts 2012 programs that work ebook. It is a 12 week program but I was just doing the low volume start for a change up before wjay I have planned next.
bolt10
Well-known member
Had this typed up to post but had to run out the house again last night.
I also now have my new program all ready to roll as soon as possible. Things are about to get real.
Day 11-12- May 9-10:
May 9th:
Not going to go in to a ton of depth due to it being an off day. Did some mobility and conditioning similar to last Thursday. A little more focus on prehab.
Diet was similar to last Thursday as well. No X-gels though.
May 10th:
2g X-gels + GlycerGrow + 2g PLCAR + Enhanced pre-workout.
Training:
Still ironing some things out for my program switch up and had only about 30-40 minutes to lift today (busy day again) so figured I'd just do arms like originally planned. My arms still feel slightly pumped nearly 6 hours later..
Mt Dog Arms:
Didn't follow the program I have (didn't like the exercise selection for the day) so went with one off the Reactive Pump Program.
A1)V-Bar Pressdowns: 15 reps for 4 sets. Constant tension
A2)Barbell Curl: 8 reps w/ 10 partials for 4 sets. Partials were brutal..not something I have much experience with.
B1)Hammer Curl: 8 reps for 4 sets.
B2)Pronated Kickback: 8 reps for 4 sets. Eh not a fan of this but figured I'd give it a try. It was interesting I guess.
C1)Preacher Machine Curl: 10 reps for 4 sets.
C2)KB Lying Extension: 10 reps for 4 sets.
OMG arm pump was not fun. I felt like a giant bro with everyone else doing arms as well. My biceps are probably going to be murderous tomorrow.
Diet:Holding steady with most recent bump.
Supplement Notes:-2g X-gels + Glycergrow + PLCAR + Enhanced pre-workout. I probably should have skipped Enhanced as I thought my biceps would rip open...Vascularity was insane though. Veins everywhere.
-Normal staple supplements.
-Looked rather lean today (and last couple days). Definitely some nice changes compared to the lay off. Weight is up slightly (as mentioned earlier) and I don't feel defeated in the gym with fatigue. I honestly could have done more if it was called for despite the crazy pump.
New program starting as soon as I get a good day to train (tomorrow or Sunday I hope!) Really want to put this to the test on strength now. Bout to head out for the night to chill and watch some bball, but it'll be back to the work grind again tomorrow morning.
I also now have my new program all ready to roll as soon as possible. Things are about to get real.
Day 11-12- May 9-10:
May 9th:
Not going to go in to a ton of depth due to it being an off day. Did some mobility and conditioning similar to last Thursday. A little more focus on prehab.
Diet was similar to last Thursday as well. No X-gels though.
May 10th:
2g X-gels + GlycerGrow + 2g PLCAR + Enhanced pre-workout.
Training:
Still ironing some things out for my program switch up and had only about 30-40 minutes to lift today (busy day again) so figured I'd just do arms like originally planned. My arms still feel slightly pumped nearly 6 hours later..
Mt Dog Arms:
Didn't follow the program I have (didn't like the exercise selection for the day) so went with one off the Reactive Pump Program.
A1)V-Bar Pressdowns: 15 reps for 4 sets. Constant tension
A2)Barbell Curl: 8 reps w/ 10 partials for 4 sets. Partials were brutal..not something I have much experience with.
B1)Hammer Curl: 8 reps for 4 sets.
B2)Pronated Kickback: 8 reps for 4 sets. Eh not a fan of this but figured I'd give it a try. It was interesting I guess.
C1)Preacher Machine Curl: 10 reps for 4 sets.
C2)KB Lying Extension: 10 reps for 4 sets.
OMG arm pump was not fun. I felt like a giant bro with everyone else doing arms as well. My biceps are probably going to be murderous tomorrow.
Diet:
Supplement Notes:
-Normal staple supplements.
-Looked rather lean today (and last couple days). Definitely some nice changes compared to the lay off. Weight is up slightly (as mentioned earlier) and I don't feel defeated in the gym with fatigue. I honestly could have done more if it was called for despite the crazy pump.
New program starting as soon as I get a good day to train (tomorrow or Sunday I hope!) Really want to put this to the test on strength now. Bout to head out for the night to chill and watch some bball, but it'll be back to the work grind again tomorrow morning.
bolt10
Well-known member
Day 13- May 11:
1g X-gels + 2g PLCAR + GlycerGrow + Enhanced
Training:
Foam Roll, Softball/Golfball Mash
Prehab/Rehab:
Side Lying External Rotation- 3x10
Face Pulls- 2x10
Ab Wheel-2x10
External Rotation Stretching
Neglected Muscles
DB Row: 3x10
Hanging Leg Raise: 2x10
Conditioning
Easy Biking for 20minutes with HR between 120-150bpm.
Chest, Shoulder, and Hip Stretching/Mobility.
Diet:
Supplement Notes:
-Normal staple supplements.
-I felt awesome today. Nothing hard on this workout but I think the combo of new training all being laid out for next week and the quality of work done today left me feeling very good. Joints are feeling good no real ache atm so hope that keeps up even when the weights get heavy.
Spaniard
Well-known member
I'm starting Monday
I'm excite!!!!Can't wait for the EPIC pumps! Have you been having killer DOMS yet?! That's what I'm worried about the most lol! I already get the worst DOMS EVER!!
bolt10
Well-known member
I'm starting Monday
Can't wait for the EPIC pumps! Have you been having killer DOMS yet?! That's what I'm worried about the most lol! I already get the worst DOMS EVER!!
Ya the DOMS with this on top of the training I have been doing (which is different from usual) has me in some serious pain. DOMS had actually been pretty low during training the last few months so I had forgotten what this felt like.
bolt10
Well-known member
Probably no formal update today. I still don't have complete computer access at the new place (long story) so updates are a little hard at times and today will be a complete off day. I plan to write up a 2 week update tomorrow based on the fact the training will be transitioning and things are hitting full stride now.
On a side note for those that are interested would anyone like me to start a non-supplement oriented training log on AM? It'll deal more with the Reactive Training Systems as I plan to use that approach for at least the next couple months and more likely for a long time.
Food (Turkey + Eggs + Hot Sauce + Homemade Guac) and pic of current body fat levels (non flexed) as bonus for today:
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On a side note for those that are interested would anyone like me to start a non-supplement oriented training log on AM? It'll deal more with the Reactive Training Systems as I plan to use that approach for at least the next couple months and more likely for a long time.
Food (Turkey + Eggs + Hot Sauce + Homemade Guac) and pic of current body fat levels (non flexed) as bonus for today:
Invalid Link RemovedInvalid Link Removed
bolt10
Well-known member
Day 15- May 13:
Had to get in an earlier session than usual so I woke up downed 1 scoop Enhanced + GlycerGrow + 2g X-gels + 2g PLCAR and got changed and headed to the gym. On the drive (no more than 2-3 minutes) I downed half of a peri-workout drink containing 40g liquid carbs + 10gBCAA + 15g PeptoPro and then filled it with water and sipped the rest throughout the workout.
Training:
Kind of full body focus four days a week with the plan today being(the @ is RPE):
Squat w/Belt Work up to x6 @10
2ct Pause Bench Work up to x4 @9
Close Grip Floor Press Work up to x8 @9 -> x2 @10 for 2 Activations, No Drop.
Ok so for those who are like what the hell is that mess, I'll break it down. The number after the @ is my RPE for the set (scale up to 10). So for squat I work up to 6 reps with absolutely no reps left with good form (RPE of 10). With 2ct Pause I work up to 4 reps with definitely one rep left in the tank but no more (RPE 9). The last one for Close Grip Floor Press is Myo-reps. I have done those before and some may be familiar with it but if not basically I work up to an 8 rep set with a RPE of 9 (1 rep left in the tank) then rack the weight rest 20-30s and do 2 more, rack it, rest 20-30s, rack it and repeat until the 2 reps becomes a RPE of 10. It actually calls for no drop today so I only did two sets of 8 reps with no actual myo-reps (so kind of boring after describing all that lol). This is a low stress week so things that is why I have no load drops, etc in case anyone is familiar with RTS. So today went:
Adductor/IT Band foam roll, Hip Mobility
Squats w/Belt:
Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
310lbs x 6 @8
330lbs x 6 @10 - 5th rep came forward a bit and made the subsequent 6th rep feel hard and speed slowed. I don't think I could have gotten an extra rep unless I sacrificed depth/form so stopped.
I hadn't squatted in probably 3 weeks so I wasn't sure how this was going and my conservative estimate had me thinking 315-320lbs would be my top set. 310lbs moved fast for the first bit so I made the judgement to jump to 330lbs and it was a good call.
Upper/Lower Trap Mash
2ct Pause Bench:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 4 @7.5
175lbs x 4 @8
185lbs x 4 @9
I hate the bench I had to use today. Took some extra warm ups real light just to ingrain proper positioning until I felt good to move up. A 2ct Pause was new to me so I wasn't sure exactly what I'd get to but 155lbs moved fast and 175lbs felt strong. Still trying to get an exact feel on RPEs but 185lbs felt like I could definitely get another rep but highly doubted I could have hit 2 more so went with a @9. Had someone count a 1-2 before I could press and it felt pretty long holding it for each rep.
Close Grip Floor Press:
Warm Up: 45lbs x 5, 135lbs x 5
155lbs x 8 @9 x 2
Felt warm and loose from the previous bench just did a couple sets to get the motion and set up correct. Each final rep was slow but felt one more was in the tank.
5minutes stretching then left the gym.
Honestly felt really good today, despite having to train early compared to my typical time of training. Found it a little hard to hold back and not do more sets after hitting prescribed work but was able to resist. Recovery between sets felt fast, especially the Floor Press as I didn't even feel the need to drop weight for the second activation (and it appeared a good judgement). Squats felt great despite not doing them in a while and I tried a slightly narrower hand grip and foot stance than what I typically use.
Diet:
Supplement Notes:
-I have been doing a lot of mobility/mashing/foam rolling lately so it isn't a huge surprise but my shoulders feel awesome. Sometimes ArA can aggravate it (at 2g) but I feel better now than I did at the start of this log.
-Clout + Na-RALA + DFG taken later in the day since I trained early. Burn24 will be taken with the last three meals of the day (only meals other than my post-workout). 4caps Cissus XT + 3 caps Aqua Red with last meal tonight, as usual.
-Not really something ArA has an effect on but I have been sleeping VERY well. Waking up on only 7 hours of sleep and being wide awake. I went to bed earlier than usual last night due to having to wake up early and still got up an hour before my alarm.
-Based on dosing I should have a decent time left on this stack since I have 2 bottles of X-gels. When I dose at 2g I like to stick with 4-6 weeks (even if that leaves me with extra left). Hoping I can do 4 more weeks with this as things are just getting good and the training is now more focused. That will depend on if any inflammatory sides kick in. Usually don't but in the last week of use sometimes I get some pains, will keep note if that does or doesn't happen.
-Also, no change in weight but I looked drier/leaner this morning than even the last couple days. While I'd love to leave calories here and get absolutely shredded (I am close I feel) that isn't the goal so calories will be raised a bit in hopes to keep workout performance at top levels.
Celorza
Well-known member
Day 15- May 13:
Had to get in an earlier session than usual so I woke up downed 1 scoop Enhanced + GlycerGrow + 2g X-gels + 2g PLCAR and got changed and headed to the gym. On the drive (no more than 2-3 minutes) I downed half of a peri-workout drink containing 40g liquid carbs + 10gBCAA + 15g PeptoPro and then filled it with water and sipped the rest throughout the workout.
Training:
Day 1:
Kind of full body focus four days a week with the plan today being(the @ is RPE):
Squat w/Belt Work up to x6 @10
2ct Pause Bench Work up to x4 @9
Close Grip Floor Press Work up to x8 @9 -> x2 @10 for 2 Activations, No Drop.
Ok so for those who are like what the hell is that mess, I'll break it down. The number after the @ is my RPE for the set (scale up to 10). So for squat I work up to 6 reps with absolutely no reps left with good form (RPE of 10). With 2ct Pause I work up to 4 reps with definitely one rep left in the tank but no more (RPE 9). The last one for Close Grip Floor Press is Myo-reps. I have done those before and some may be familiar with it but if not basically I work up to an 8 rep set with a RPE of 9 (1 rep left in the tank) then rack the weight rest 20-30s and do 2 more, rack it, rest 20-30s, rack it and repeat until the 2 reps becomes a RPE of 10. It actually calls for no drop today so I only did two sets of 8 reps with no actual myo-reps (so kind of boring after describing all that lol). This is a low stress week so things that is why I have no load drops, etc in case anyone is familiar with RTS. So today went:
Adductor/IT Band foam roll, Hip Mobility
Squats w/Belt:
Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
310lbs x 6 @8
330lbs x 6 @10 - 5th rep came forward a bit and made the subsequent 6th rep feel hard and speed slowed. I don't think I could have gotten an extra rep unless I sacrificed depth/form so stopped.
I hadn't squatted in probably 3 weeks so I wasn't sure how this was going and my conservative estimate had me thinking 315-320lbs would be my top set. 310lbs moved fast for the first bit so I made the judgement to jump to 330lbs and it was a good call.
Upper/Lower Trap Mash
2ct Pause Bench:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 4 @7.5
175lbs x 4 @8
185lbs x 4 @9
I hate the bench I had to use today. Took some extra warm ups real light just to ingrain proper positioning until I felt good to move up. A 2ct Pause was new to me so I wasn't sure exactly what I'd get to but 155lbs moved fast and 175lbs felt strong. Still trying to get an exact feel on RPEs but 185lbs felt like I could definitely get another rep but highly doubted I could have hit 2 more so went with a @9. Had someone count a 1-2 before I could press and it felt pretty long holding it for each rep.
Close Grip Floor Press:
Warm Up: 45lbs x 5, 135lbs x 5
155lbs x 8 @9 x 2
Felt warm and loose from the previous bench just did a couple sets to get the motion and set up correct. Each final rep was slow but felt one more was in the tank.
5minutes stretching then left the gym.
Honestly felt really good today, despite having to train early compared to my typical time of training. Found it a little hard to hold back and not do more sets after hitting prescribed work but was able to resist. Recovery between sets felt fast, especially the Floor Press as I didn't even feel the need to drop weight for the second activation (and it appeared a good judgement). Squats felt great despite not doing them in a while and I tried a slightly narrower hand grip and foot stance than what I typically use.
Diet:
Weight was the same as last week on Monday morning so upping this again. Going to add more CHO in the immediate pre-intra-post window to start.
Supplement Notes:
-2g X-gels + Glycergrow + PLCAR + Enhanced pre-workout. 1 scoop Enhanced on a completely empty stomach hit me hard. Sometimes GG upsets my stomach when I take it completely fasted but no issues today. As noted workout wasn't crazy but I felt very good throughout and went above the weights I had aimed for coming in. Not really high reps but I had a "dense" pump by the end.
-I have been doing a lot of mobility/mashing/foam rolling lately so it isn't a huge surprise but my shoulders feel awesome. Sometimes ArA can aggravate it (at 2g) but I feel better now than I did at the start of this log.
-Clout + Na-RALA + DFG taken later in the day since I trained early. Burn24 will be taken with the last three meals of the day (only meals other than my post-workout). 4caps Cissus XT + 3 caps Aqua Red with last meal tonight, as usual.
-Not really something ArA has an effect on but I have been sleeping VERY well. Waking up on only 7 hours of sleep and being wide awake. I went to bed earlier than usual last night due to having to wake up early and still got up an hour before my alarm.
-Based on dosing I should have a decent time left on this stack since I have 2 bottles of X-gels. When I dose at 2g I like to stick with 4-6 weeks (even if that leaves me with extra left). Hoping I can do 4 more weeks with this as things are just getting good and the training is now more focused. That will depend on if any inflammatory sides kick in. Usually don't but in the last week of use sometimes I get some pains, will keep note if that does or doesn't happen.
-Also, no change in weight but I looked drier/leaner this morning than even the last couple days. While I'd love to leave calories here and get absolutely shredded (I am close I feel) that isn't the goal so calories will be raised a bit in hopes to keep workout performance at top levels.
Loving the detail and the progress brother. Your pick looks like your usual shredded physique is growing even more man
. What's your target weight and how do you plan to go on caloric progression? I mean macros and increment in caloric allotment per week/month. I know I like a higher carb higher prot and moderate fat when using Xgels (at the moment dosing at 2-2.5g) and loving the results even on a cut. I would imagine on a bulk/recomp would be that much better!
bolt10
Well-known member
Loving the detail and the progress brother. Your pick looks like your usual shredded physique is growing even more man
I mean macros and increment in caloric allotment per week/month. I know I like a higher carb higher prot and moderate fat when using Xgels (at the moment dosing at 2-2.5g) and loving the results even on a cut. I would imagine on a bulk/recomp would be that much better!
Ya honestly look even leaner again today. I plan to slowly get up to probably 350g Carbs/250g Pro/80g Fat this week and based on how it is already going may even jump to 375g Carbs. I don't want to just gain weight to gain weight, more just facilitate proper recovery and gain muscle as it comes. I will say I was ravenous yesterday so caloric intake is going to go up just to satisfy that. Update is being typed right now, with vids today!
bolt10
Well-known member
Day 16- May 14:
1 scoop Enhanced + GlycerGrow + 2g X-gels + 2g PLCAR pre-workout. 10g BCAA (Core ABC) + 10g PeptoPro + 30g CHO peri-workout.
Training:[/CENTER][/B]
Day 2:
Deadlift w/Belt Work up to x6 @9.5
Bench (touch n Go) Work up to x6 @10
Front Squat x11 @9 -> x2 @10 for 2 Activations, No Drop.
Adductor/IT Band foam roll, Hip Mobility
Squats w/Belt:
Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5
315lbs x 6 @8
345lbs x 6 @9.5
I tried to work on pulling the shoulders down and back to work on back tightness today. Felt good but based on my videos once the weight got heavier it kind of stopped. Will work on keeping that mental cue in mind from now on. Back crept a little bit on the final set but it felt good but not sure I could have got another rep without some strong form break. Felt strong on this today and that was higher than I had planned to go but felt fast at 315lbs so jumped to 345lbs. Adductors and glutes were a little sore from yesterday but that didn't appear to cause any issues once I got warmed up and into my work sets.
Vid (345lbs x 6):
[video=youtube;n_iP3mrDX0g]https://www.youtube.com/watch?v=n_iP3mrDX0g[/video]
Upper/Lower Trap Mash
Bench(Touch n Go):
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 6 @7.5
175lbs x 6 @9
185lbs x 6 @10
No partner today so I set up in the power rack with the safeties just in case. Had trouble unracking once I got to my 175lbs set (pin spacing just a little too much apart). The bench also "felt" heavier today. I felt much more powerful and in control with the long pauses yesterday but just couldn't get that drive today (175lbs felt heavier than the 185lbs yesterday). Rep 6 was a grinder today.
Front Squat:
Warm Up: 45lbs x 10, 95lbs x 10, 135lbs x 5*
185lbs x 11 @9, 175lbs x 11 @9
*On the last warm up because I stopped after five reps because my lower right back (visually were my right lat ties in at the bottom) got real tight. This really surprised me as it came out of nowhere. I took several minutes trying to decide what happened if I should stop/what weight to do/etc. Just for peace of mind I put on my belt and loaded 185lbs on the bar. I decided to try it and see if I felt anything and if I did I would stop. Honestly didn't feel it at all through all 11 reps. Reps were pretty hard so I dropped the weight a little bit and rested then hit a had 11 again.
5minutes stretching to finish.
Today was up and down. I was tired this morning (more so than yesterday) but once I got into the gym and warmed up felt great. Deadlifts went better than anticipated when I made my planned weights for the week, bench felt heavy, and squats had the weird back tightness but then I couldn't feel any pain on the work sets. Back felt tight leaving the gym but a couple hours later it only feels tight if I turn really far to the side, no issues recreating any lifting motions.
Diet:
I was looking sexy today so up the calories go again. Goals for the week are training days: 375g CHO/250g PRO/80g Fat for roughly ~3200 calories.
Supplement Notes:
-2g X-gels + Glycergrow + PLCAR + Enhanced pre-workout.
-I had some DOMS in the adductors, glutes, front delt, and upper back today but nothing crazy.
-Before bed I had veins all up and down my legs and lower abs. Crazy vascularity right now.
bolt10
Well-known member
Ya I have played around with RPE a lot and usually write how I "feel" in my notepad so it isn't foreign just trying to perfect the exact numbering now.
AM won' let me put two vids in one post so==> Vid(185lbs x 11):
[video=youtube;oHXAMkncqCQ]https://www.youtube.com/watch?v=oHXAMkncqCQ[/video]
CJ_Xfit89
Board Sponsor
Nice bud...good to see that you rack the bar well and do these properly
FS are tough because of so many factors like hip tightness and thoracic tightness but kudos man!!!
herderdude
Well-known member
Finally found your log! Looks like some good work up in here. I've noticed before Blaine Sumner uses RTS, but I didn't know how or why he was doing what he does. Your attention to detail is really going to shed some light on it.
Deadlifts for reps . . . Always brutal. I noticed your butt comes up a little at the start of each rep. Have you ever tried starting your reps from there? Should get rid of a little wasted motion and give you a little more pop off of the floor.
Deadlifts for reps . . . Always brutal. I noticed your butt comes up a little at the start of each rep. Have you ever tried starting your reps from there? Should get rid of a little wasted motion and give you a little more pop off of the floor.
bolt10
Well-known member
PM incoming!
Ya I saw your pic and I can't wait to use some AB and Erase again too.
The 415 secured a 1000lbs total so I went conservative. I felt I may have been able to hit 425+ but didn't wanna ruin it (I was pretty tired by then too). The hair on the last pull was a joke from my camera man..he was like just let it all hang out and there is no way you will miss the pull!
That is where I work. It is a very nice, large facility that we do mostly sports training in but anyone is welcome to train there.
Nice pulls bolt. I'm surprised your facility doesn't have a SSB.
They are stingy. All the stuff in it is pretty much second hand (no new stuff) and I had been asking for a trap bar for almost a year and we JUST got one. A lot of the stuff I really want I just buy and keep as my own. :lol:
Ya I may have to look into that. I did notice the butt jumping up a little bit so some set up issues will have to be addressed. The reps at that were brutal. Using RPE is going to be tough. I know in general I like to be conservative but this should be interesting.
On a side note my whole back is feeling some major DOMS, but the area that tightened up doesn't feel anything other than typical muscle soreness like the rest of my back.
bolt10
Well-known member
Day 17- May 15:
1g X-gels + 2g PLCAR + GlycerGrow + Enhanced + 10g BCAA
Training:
Foam Roll, Softball/Golfball Mash
Prehab/Rehab:
Side Lying External Rotation- 3x10
Face Pulls- 2x10
Ab Wheel-2x10
External Rotation Stretching
Neglected Muscles
DB Row: 3x10
Hanging Leg Raise: 2x10
Conditioning
Easy Biking for 20minutes with HR between 120-150bpm.
Chest, Shoulder, and Hip Stretching/Mobility.
Same as Saturday. Not sure if I would make it this Saturday so forced this in my free time today. I felt really good throughout. Shoulders and hips feeling great (the work the last several weeks is paying off).
Diet:
Supplement Notes:
-Normal staple supplements.
-I am noticing some increased acne. Mostly on my forehead...seems random but figured it was worth noting.
-Have that all day muscle fullness right now. Love that feeling on ArA.
So I woke up this morning and my back felt like I got hit with a truck. I was scared the area that tightened up yesterday would be in pain but I didn't feel much. I decided to hit this workout and see if I felt anything (was going to stop if I did). By the time I was done I felt really good, other than the DOMS I have right now. All "good" pain and no injury related pain.
herderdude
Well-known member
Try to cue yourself to sit back as opposed to down. I don't know if you've ever seen my conventional pull from the side, but I'm usually still sitting down as I pull. It's like Dave Tate's weird tip about pulling in khakis.
Disclaimer: If it doesn't feel right or you can't use as much weight, don't let me screw you up.