breaking PRs with formutech endurance!

fist day back in teh gym today since hurting my wrist/hand, not getting much better :-(.................. took one cap of uncut pre workout with my usual prewokrout sipped thorughout, but didnt really feel like i needed much of it. focus was incredible and pumps were great, dunno if that was the uncut or just being back workin out again.....legs were a little tired from the extra cardio ive been doin but the intensity was incredible!!!!

squat
225x5
235x5
245x5
255x5
255x5

leg ext 4 sets 10-15 double drop on last 2 sets, really focused on contractions and DAMN was teat pump and burn crazy

hack squat

4 sets 10-15 drop on last 2 sets, last set was as many +3 forced, drop as many +3 drop as many +3!!! all reps constant tension no rest, this made the pump rediculous!

leg press 4 sets 15 same set up as hack squat on last 2 sets......crazyness!!

squat - 135 to failure 3 sets - only was getting 10-15 at this point, legs were fried

1 leg smith squat 75x10-12 4 sets, quick rests

seated hastring curl - 4 sets 10-15 double drop on last 2 sets

was starting to get pretty fatigud at this point, legs were tightenin up and body jsut wanted to stop

lying leg curl 4 sets 10-12 drop on last set

good morning

95x10
95x10
105x10
115x10
115x10-----tryin to find soemthing to hit my glute ham tie in without using my hands...felt it pretty good, also low back.

hoping to be back again on friday for legs! i did order the isolator if you dont know what it is, look it up, cant wait! since i cant use my hand!
 
mkretz said:
fist day back in teh gym today since hurting my wrist/hand, not getting much better :-(.................. took one cap of uncut pre workout with my usual prewokrout sipped thorughout, but didnt really feel like i needed much of it. focus was incredible and pumps were great, dunno if that was the uncut or just being back workin out again.....legs were a little tired from the extra cardio ive been doin but the intensity was incredible!!!!

squat
225x5
235x5
245x5
255x5
255x5

leg ext 4 sets 10-15 double drop on last 2 sets, really focused on contractions and DAMN was teat pump and burn crazy

hack squat

4 sets 10-15 drop on last 2 sets, last set was as many +3 forced, drop as many +3 drop as many +3!!! all reps constant tension no rest, this made the pump rediculous!

leg press 4 sets 15 same set up as hack squat on last 2 sets......crazyness!!

squat - 135 to failure 3 sets - only was getting 10-15 at this point, legs were fried

1 leg smith squat 75x10-12 4 sets, quick rests

seated hastring curl - 4 sets 10-15 double drop on last 2 sets

was starting to get pretty fatigud at this point, legs were tightenin up and body jsut wanted to stop

lying leg curl 4 sets 10-12 drop on last set

good morning

95x10
95x10
105x10
115x10
115x10-----tryin to find soemthing to hit my glute ham tie in without using my hands...felt it pretty good, also low back.

hoping to be back again on friday for legs! i did order the isolator if you dont know what it is, look it up, cant wait! since i cant use my hand!
Click to expand...

Nice work for a cripple! ;) jk brother!!
 
rediculous workout today!!!!

legs felt sore still from teh last leg workout and all th cardio ive been doing but ended up being alot stronger than last week on every lift!

squat
245x5
245x5
245x5
255x5
265x5
cluster set 285 x1x5

leg ext (pre exhaust) 4 sets 10-15 double drop on last 2 sets

hack squat 4 sets double drop with forced reps on last 2 sets...pushed so hard on the 3rd set i think i popped sumthin in my head so next set was not as intense, still rough though

leg press 4 sets 15-20 with double drop and forced reps on last 2 sets

squat 135 3 sets to failure

step ups, no weight needed at this point, really hard when you dont push off the foot on the ground!!!

seated ham curl 4 ets 10-12 double drop on last 2 sets

lying ham curl - 4 sets 10-15 drop on last 2 sets

good mornings

95x10
115x10
115x10
125x10


got mentally fogged after step ups, i think my whoel body/CNS was just fried but up until that point WOW soo intense and focused, loving this stuff!!! wish i could bring this intensity to other parts of my body, hopefully ill heal quick
 
mkretz said:
rediculous workout today!!!!

legs felt sore still from teh last leg workout and all th cardio ive been doing but ended up being alot stronger than last week on every lift!

squat
245x5
245x5
245x5
255x5
265x5
cluster set 285 x1x5

leg ext (pre exhaust) 4 sets 10-15 double drop on last 2 sets

hack squat 4 sets double drop with forced reps on last 2 sets...pushed so hard on the 3rd set i think i popped sumthin in my head so next set was not as intense, still rough though

leg press 4 sets 15-20 with double drop and forced reps on last 2 sets

squat 135 3 sets to failure

step ups, no weight needed at this point, really hard when you dont push off the foot on the ground!!!

seated ham curl 4 ets 10-12 double drop on last 2 sets

lying ham curl - 4 sets 10-15 drop on last 2 sets

good mornings

95x10
115x10
115x10
125x10

got mentally fogged after step ups, i think my whoel body/CNS was just fried but up until that point WOW soo intense and focused, loving this stuff!!! wish i could bring this intensity to other parts of my body, hopefully ill heal quick
Click to expand...

That's some work man. Nice squat numbers!!
 
no endyrance today some cardio and some light back stuff to see where where my wrist/had is at............seems like im ok with a false grip as long as i keep form strict and dont heave the weight.....still afriad to try barbell stuff, i did pulldowns, close grip and regular, bent over cable row and low seated row, all felt good
 
so today was awsome!!!! focus was incredible and was able to do ALOT on back day even with my wrist/hand i find that if i dont use my thumb and use straps and put pressure on th outside of my hand it really does not bother me..............

did
bent over rows
tbar rows
pulldowns
CG cable row
CG pulldown
Hammer row
1 arm db row
Cable curl
DB shrugs
DB twist curl
DB hammer curl

All felt really good. - obv didnt Invalid Link Removed or anything but honestly did move some decent weight, coudlnt be more excited!!!

endurance tasted jsut as good as ever and gave me sustained energy throughout the workout!
 
Your killin it in here, lot of volume in your workouts, I likey. Endurance should be helping battle through those.
 
mkretz said:
so today was awsome!!!! focus was incredible and was able to do ALOT on back day even with my wrist/hand i find that if i dont use my thumb and use straps and put pressure on th outside of my hand it really does not bother me..............

did
bent over rows
tbar rows
pulldowns
CG cable row
CG pulldown
Hammer row
1 arm db row
Cable curl
DB shrugs
DB twist curl
DB hammer curl

All felt really good. - obv didnt Invalid Link Removed or anything but honestly did move some decent weight, coudlnt be more excited!!!

endurance tasted jsut as good as ever and gave me sustained energy throughout the workout!
Click to expand...

My man! Doing work!
 
02sixxer said:
Your killin it in here, lot of volume in your workouts, I likey. Endurance should be helping battle through those.
Click to expand...

thanks man, i just cant get away from high volume, ive tried but i love it haha, endurance has bade a noticable difference, normall i dont noice to much difference with endurance type supplements but a definite difference with this!!!!
 
alright leg day today!!! - went with 2 scoops enduracne today and it made a definite difference, normally i drink endurance in the beginning and switch to reg. BCAAs after i finish that about 1/2 way through but today i figured id see if i noticed a difference and I DID! normally after my quad stuff im spent and this usually when my endurance runs out but today i took the second scoop and remained jsut as focused as in the beginning. This was the most focused workout from beginning to end that i can remember in the recent future! Intensity was down a little but did a couple more sets for hamstrings since i was at a different gym with a 1 leg ham curl (standing) and my new ability to grab things with straps (DB RDL)

squat - worked up to 315 for 1, getting easier, im guess my maxis somewhere around 325-330?
245x5
245x5
255x5
265x5
265x5
290 - cluster set, 5 sets of 1 with 20-30 seconds rests.

pre exhaust leg ext 4 sets 10-15 double drop on last 2 sets

hack squat 4 sets 12-15 double drop on last 2 sets

leg press - 4 sets 15-20 double drop on last 2 sets

walking lunges - 4 sets 30 steps - 60lb barbell - really tried focusing on not straightening out my legs completely and stepping out really far for good glute/ham activation, makes a world of difference.

glute machine - cant turn down a nice butt when they got the machine haha 4 sets

1 leg hamstring curl 4 sets left leg (stronger ) 5 sets right leg

seated ham curl - 4 sets 10-12 doouble drop on last 2 sets

DB RDL - 60lb 4 sets of 12 realy good squeezes of my glutes, great finisher!!!!
 
Nice job bro!!
 
so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS


today was a true test of the wrist - chest/shoulders/tris

started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.

DB incline 4 sets 10-12

DB flat press - 4 sets 10-12

Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol

decline press machine 3 sets drop on last set

flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15

db incline fly 3 sets 10-15

cable fly - 3 sets 10-15 drop on last set

Db shoulder press 4 sets 10-12

cable lateral raise 4 sets 10-15

cable front raise 3 sets 10-15

cable rear delt fly 3 sets 10-15

face pull 3 sets 10-12

db shrug 80 lb 4 sets 15reps

str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets

1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
 
mkretz said:
so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS

today was a true test of the wrist - chest/shoulders/tris

started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.

DB incline 4 sets 10-12

DB flat press - 4 sets 10-12

Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol

decline press machine 3 sets drop on last set

flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15

db incline fly 3 sets 10-15

cable fly - 3 sets 10-15 drop on last set

Db shoulder press 4 sets 10-12

cable lateral raise 4 sets 10-15

cable front raise 3 sets 10-15

cable rear delt fly 3 sets 10-15

face pull 3 sets 10-12

db shrug 80 lb 4 sets 15reps

str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets

1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
Click to expand...

Sick workout Mk. I never could make a chest and shoulder day work for me but you rock that shiz! I know what u mean about being happy when your ass is sore after leg day. I got serious doms for the first time in a long time in my glutes this week
 
mkretz said:
thanks man, you are killin it in your log too, keep it up, cant wait to see the pics!!!


I think we should become sponsored by formutech and get lots of endurance to fuel our workouts! what do you think? haha
Click to expand...

Ha! YES!
 
felt great going into the workout today but then this guy tarted talking to me and my buddy about proper DL form ( he is a powerlifter) I was happy to listen but he jsut would not stop talking i did learn yes, but I wanted to lift. I swear over an hour I might have done 3 sets of deads........was horrible for focus and def.hurtmy lifts.I will try to implement a few of the things he was talking about

DL
365x3x5

Pendlay rows 145x10
145x10
145x9
145x9

low cable row 4 sets 10-15 1 second squeeze on each rep

1 arm DB row 75x15

85x12
90x10
90x10

Lat pull down 4 sets 10-15

CG pulldown facing away laying face up (for upper back) - feel these real nice - 4 sets 10-12

face pulls - 4 sets 10-12 drop on last set

Tomorrow will do my frist arm day in a long time, my hand does not like alot of the tricep exercises so we will see waht I can manage - also will do abs since its been forever!!! someone write me a killer ab workout for tomorrow!!!!
 
Nice #'s on DL's. Man, he sounds like my neighbor. Nicest guy, but won't shut up. He asks me all the time about working out but I can never find the time.

This is the Ab workout I'm doing today. It's killer enough for me that I can't do all 25 reps on each. May not be enough for you though.
Invalid Link Removed
Invalid Link Removed
 
mkretz said:
felt great going into the workout today but then this guy tarted talking to me and my buddy about proper DL form ( he is a powerlifter) I was happy to listen but he jsut would not stop talking i did learn yes, but I wanted to lift. I swear over an hour I might have done 3 sets of deads........was horrible for focus and def.hurtmy lifts.I will try to implement a few of the things he was talking about

DL
365x3x5

Pendlay rows 145x10
145x10
145x9
145x9

low cable row 4 sets 10-15 1 second squeeze on each rep

1 arm DB row 75x15

85x12
90x10
90x10

Lat pull down 4 sets 10-15

CG pulldown facing away laying face up (for upper back) - feel these real nice - 4 sets 10-12

face pulls - 4 sets 10-12 drop on last set

Tomorrow will do my frist arm day in a long time, my hand does not like alot of the tricep exercises so we will see waht I can manage - also will do abs since its been forever!!! someone write me a killer ab workout for tomorrow!!!!
Click to expand...

You just have to say to the guy, "thanks bro, but I have to get my lifts done". Or something like that. That is probably a guy that has nobody else to talk to.
 
arms/abs day turned more into a biceps day with sum abs, only 2 tricep exercises but thats ok cuz my biceps are almost non existant and my triceps are a stronger point.

barbell curl
50x10
50x8
50x8+2 (still controlled negatives)
50x7+3
30x25

DB twist curl (simultaneously)
20x12x4 drop on last set

DB hammer curl (simultaneously)
20x12x4 drop on last set

Seated incline curl
4 sets 10-12 drop on last 2 sets

1 arm db over bench 4 sets (my right bicep is soo much weaker, and smaller :-( (im left handed but still. its bad)
 
high cable curl 4 sets 10-15

reverse decline bench leg raises - 100 reps - i think it was like 5 sets

rope crunches - 4 sets 15

kneeling cable chops
80x15 per side
90x15
100x15
110x15

str8 bar pushdown 4 sets 10-12
ss
dip machine 4 sets 10-15

reverse grip overhead cable ext
4sets 10-12
 
mkretz said:
high cable curl 4 sets 10-15

reverse decline bench leg raises - 100 reps - i think it was like 5 sets

rope crunches - 4 sets 15

kneeling cable chops
80x15 per side
90x15
100x15
110x15

str8 bar pushdown 4 sets 10-12
ss
dip machine 4 sets 10-15

reverse grip overhead cable ext
4sets 10-12
Click to expand...

Kicking ass brother! How ate you liking the Endurance?
 
mkretz said:
so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS


today was a true test of the wrist - chest/shoulders/tris

started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.

DB incline 4 sets 10-12

DB flat press - 4 sets 10-12

Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol

decline press machine 3 sets drop on last set

flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15

db incline fly 3 sets 10-15

cable fly - 3 sets 10-15 drop on last set

Db shoulder press 4 sets 10-12

cable lateral raise 4 sets 10-15

cable front raise 3 sets 10-15

cable rear delt fly 3 sets 10-15

face pull 3 sets 10-12

db shrug 80 lb 4 sets 15reps

str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets

1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
Click to expand...

Thats some serious volume! Nice Work
 
Nice sessions man glad to hear the wrist is getting better!
 
Another great leg workout today!!!

worked up to 330 for 1 on squat - new pr! - still got more!

245x5
255x5
265x5
265x5
270x5
295x5 - cluster set 1 rep 5 times with rest in between

Leg ext - 4 sets 10-15 double drop on last 2 sets

Leg Press- 4 sets 15-20 - pr'd on this too! double drop on last 2 sets - all reps were constant tension with slow negatives , crazy pump!!

Hack squat - quads were pretty wrecked by now - 4 sets 10-15 double drop on last set - constant tension with slow negatives again!

1 leg smith squat (foot elevated) - tried a greater range of motion and actually touched my back knee to the ground on every rep, didnt need much weight at all - 4 sets 8-10

Glute Bridge - been a while since i did these but felt good!

185x10
205x10
225x10x2

RDL - been reading that hamstrings response better to lower reps so i went with it but due to my wrist i couldn't go too heavy, just didnt wanna risk it, still got a good stimulus on this

185x10
205x8
205x8
215x6
220x6

Seated leg curl
4 sets 8-10 double drop on last 2 sets - also tried plantarflexed eccentrics to really focus on the hamstrings, tires them out fast!
 
focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol
 
also, im stopping if in hope of mroe muscle....still doin 12 hr fast but will rarely train fasted and will always have post workout carbs/protein then a meal then more meals lol, cals will be around 3600 want to carb cycle I was thinkin 360-400 on high days 200-225 med days and 10-125 on low days what do u guys think? Also, protein like 1.5 g bw or 2g? then rest fat? thanks~!
 
I've put on some gains with IF. On lift days I do around 2200+ cals, sometimes as much as 3K. Protein is always 1.1-1.2/lb, except on Sunday. Carbs low on cardio and rest days, 180+ on lift days.

I pretty much make it up as I go along and see how my body responds. ;)
 
mkretz said:
focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol
Click to expand...

Just got my order in yesterday. I missed it!
 
i was basically waiting all day till i got hoem to eat all my calories though. It was quite rewarding but hard all day long and i cant see how that can be good for muscle growth. im just busy all day so its easier to just crash when i get home
 
maybe always have a preworkout shake, post workout shake and carbs and then wait till i get home to eat a bunch and sip bcaas all day?
 
mkretz said:
maybe always have a preworkout shake, post workout shake and carbs and then wait till i get home to eat a bunch and sip bcaas all day?
Click to expand...

If you can't make food work that's a good backup plan
 
When are/were you fasting? I try to train while fasting, but some days I can't and have to train after my first feeding. Even then, I think it benefits me by trying to cram all of my calories and proteins into that small window. It keeps me from eating wrong (usually). I've never had a 6-pack (yet, but I'm getting closer). IF may not be for you. I hope I don't, but I may have to reevaluate it when my new job starts. :/
 
today was back day....didnt do deads cuz my legs are still supersore and i forgot my belt and flat shoes

pendlay rows

135x10
145x8
145x8
145x8
155x6
155x6
160x6

Tbar row- strict form really bent over and using 25lb plated for greater rom

4 sets 10-15 double drop on last set

low cable row - 4 sets 10-12 drop on last set

1 arm db row - pretty good form, controlled negatives

80x12
80x12
90x10
100x8

hammer strength pull down rev grip - 4 sets 10-12 drop on last set

chest supported row 4 sets 10-15 drop onl ast set

snatch grip rack deadlift

245x10x4
 
itsmoreorlesthat my tomachis useto eating literally like 5000 calories at once so its hard to adjust.........
 
I used to do if, train at 4am nothing but amimos until noon nothing after 8pm. I was a miserable prick every day by 11am.

Now I have a protein shake(no carbs) post w/o and my first small meal around 830 and I feel WAYYYYYY better all day long. Easier to stick to the diet this way too since I'm never painfully hungry.
 
mkretz said:
itsmoreorlesthat my tomachis useto eating literally like 5000 calories at once so its hard to adjust.........
Click to expand...

That's understandable.

cswalczakny said:
I used to do if, train at 4am nothing but amimos until noon nothing after 8pm. I was a miserable prick every day by 11am.

Now I have a protein shake(no carbs) post w/o and my first small meal around 830 and I feel WAYYYYYY better all day long. Easier to stick to the diet this way too since I'm never painfully hungry.
Click to expand...

I started out like that for over a month. Now, if I go past 12 by even a minute I'm a jerk. It's got to be all in my head.
 
Nice work Marty, keep it up!
 
cswalczakny said:
I used to do if, train at 4am nothing but amimos until noon nothing after 8pm. I was a miserable prick every day by 11am.

Now I have a protein shake(no carbs) post w/o and my first small meal around 830 and I feel WAYYYYYY better all day long. Easier to stick to the diet this way too since I'm never painfully hungry.
Click to expand...

ive been doing something a little like this the past 2 days.....fast around 12 hours....if my workout is in that time frame than its fasted if not a small meal or just a protein shake no carbs in either, then post wrokout shake and carbs, then maybe a small pwo meal to stabilize blood sugar and then dont really eat again till before bed which is a lot of my calories.
 
that wayi get the good nutrition around my workout but dont have to worry as much about food, unless i work late, which i will be doing the next few days sooo lots of meal prep!!! ugh
 
mkretz said:
that wayi get the good nutrition around my workout but dont have to worry as much about food, unless i work late, which i will be doing the next few days sooo lots of meal prep!!! ugh
Click to expand...

Where do u work?
 
legs didnt fel 100% today so i did not push it, didnt do my crazy double drops all over like usual either lol

225x5x6 sets - pause at bottom, explode up - the bottom of my squat is by far my weakest point - i can have the bar come off my back with my max but it takes a while to get it up, if i could strengthen the bottom id be a monster!

banded squat - for explosiveness - 195x3x10

sum0 deadlift - 275x5x6 - jsut focusing on really squeezing my glutes

leg ext 4 sets 12015 double drop on last set only

leg press machine - stack x 20x4 double drop on last set only

1 leg smith squat - back foot on bench, touching back knee to ground on every rep - sooo much harder going that low

4 sets of 10

glute bridge

225x10
245x10x3

seated ham curl 4 sets 8-12 drop on last set

1 leg standing ham curl 4 sets 10-12

db RDL

60x15
80x12
90x10
100x8
 
today was chest/tris/abs.....felt stronger today did more on incline dbs than i can remember in a long time, but it has been a while since i used to always start of with heavy flat barbell presses but those bother my wrist now.

55x10
60x10
60x8
60x8+3 forced

DB flat press

60x8x4

weighted dips - 10 lb full rom, felt like my sternum was gonna rip lol - 4 sets 8-10 drop on last set with BW

flat fly 4 sets 10-15

incline smith 3 sets 10-15 drop on last set

high cable fly fst 7 style

DB pullover - 55x10x4

DB overhead ext
55x10
60x10
60x8
60x8 drop 40x7

strict skull crushers
45x8-12 x 4 plus presses

v bar pushdown 4 sets 10-15 double drop on last set

rope crunches ss bicycles 4 sets

decline crunch ss decline oblique crunch ss decline twists 4 sets

only a few more servings left i think :-(
 
mkretz said:
also, im stopping if in hope of mroe muscle....still doin 12 hr fast but will rarely train fasted and will always have post workout carbs/protein then a meal then more meals lol, cals will be around 3600 want to carb cycle I was thinkin 360-400 on high days 200-225 med days and 10-125 on low days what do u guys think? Also, protein like 1.5 g bw or 2g? then rest fat? thanks~!
Click to expand...

IF and I dont get along very well. I am a big fan of carb cycling in both cuts and bulks. I am with 1.5g of P per lb of lean mass. Keep to good fats and lower sugar. One big thing I notice when packing on muscle is if I eat about 60g-100g of good fats, and less then 25g sugar I put on beter quality mass then when I go higher sugar or higher fat, or even lower quality fat at the same amount and lower sugar. My fat intake being good fats seemed to be my key to adding quality mass.
 
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