Building The Alpha Physique With ForeRunner Labs

[wicked442]

http://anabolicminds.com/forum/workout-logs/249008-wicked-whatever-log.html

Jacked your thread bro.

 

[pete8407]

Ok guys I've been super busy the last couple of days. Here's my workouts for the last couple days

Thursday was shoulders
Bent over DB rear delt raises-ss-band over and backs
4x30's x 10-ss-4x50 reps
Bands are the sh!t

Incline bench DB rear delt raises-ss-bent over band rear delt raises(these were hard)
4x10's x 15-ss-4x7 reps

Seated DB lat raises-ss-standing band lat raises
4x25's x 12-ss-4x10 reps

Seated DB shoulder press-ss-wide grip BB upright row
4x60's x 15-ss-4x45x12

Hands touching collars standing BB press-ss-Standing DB lat raises
4x45x10-ss-4x10's x 15

Yesterday was arms
Didn't have a lot of time so it was quick. I did every exercise twice with a 5 sec rest and till failure which I tried to make it around 15-20 reps

Standing BB curl-just bar
Seated band overhead tri ext
Seated DB curl-20's
Dips-bodyweight
Reverse grip BB curls-just bar
Close grip bench-95lbs
Incline bench spider curls-20's
Wide grip BB overhead tri ext-just bar
Standing band curls with hands at close grip position
Feet elevated diamond push-ups
Standing DB hammer curls-20's
Bent over tricep kickbacks with bands
Seated DB curl, going to failure one side at a time till you get down to 1 rep per arm-20's
I did one more tricep exercise but I can't remember what it was

 

[wasme]

Yhose band over backs cant pretty tough as things move on dont they

 

[pete8407]

Today's workouts was legs!

Leg ext
90x15
100x15
110x15
Drop
100x12
Drop
90x12
Rest were 10 secs

Squats-ss-toe elevated single leg calf raises
135x10
185x10
205x10
225x7
Drop
205x5
Drop
185x7
Drop
135x10
The calf raises were 15 reps per leg

Bench squats-ss-dual leg toe elevated calf raises
4x135x15-ss-4x30 reps

Leg ext-ss-lunges(bodyweight)
3x90x15-ss-3x12 reps per leg

Legs were on fire today! I've been on Hard and Mass for almost 2 weeks now so this next week should be great! I'm almost out of Stimul8, super sad but NP has a great deal right now, so I have to take advantage! If anybody has not tried Stimul8 you need to, it's an amazing pre workout! I just received my new pre today! I will unveil it later

 

[pete8407]

Yhose band over backs cant pretty tough as things move on dont they

Hell yes, I did them at the beginning so I was fresh but at the end of a workout, it would be crazy

 

[joh408]

Been pretty busy but how are things going in here Pete? Stuff kicking in yet? Any effects?

 

[wasme]

Hell yes, I did them at the beginning so I was fresh but at the end of a workout, it would be crazy

I actually like them at the start. Keep things warm and loose.

 

[mountainman33]

That looks like a killer of a leg workout.

 

[pete8407]

Been pretty busy but how are things going in here Pete? Stuff kicking in yet? Any effects?

Still the same, feeling pumped a lot and muscles are a lot more hard/dense

 

[pete8407]

That looks like a killer of a leg workout.

I liked it. I took a MI40 workout and tweaked it a little

 

[wicked442]

Killer leg day! Have you tried pistol sqts?

 

[niners4reggie]

I agree with you on the bands. I'm a huge fan of them!!

 

[pete8407]

Killer leg day! Have you tried pistol sqts?

No what are they

 

[wicked442]

http://youtu.be/DjxQrgLsty4

 

[pete8407]

Those are hard, I can do them on skates. Never heard of them called pistol squats

 

[wicked442]

Those are hard, I can do them on skates. Never heard of them called pistol squats

Ya they are a bytch. That guy on the vid Al. He does alot of crazy hard bw stuff.

 

[joh408]

Those are hard, I can do them on skates. Never heard of them called pistol squats

Used to do those on skates. Shooting the duck

 

[pete8407]

Used to do those on skates. Shooting the duck

That's what there called! I couldn't remember

 

[pete8407]

New pre workout thanks to my buddies at Genomyx!!! Can't wait to try it and compare it to one if the best pre's of all time Stimul8!!!!!

 

[dkgreene88]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100557"/> New pre workout thanks to my buddies at Genomyx!!! Can't wait to try it and compare it to one if the best pre's of all time Stimul8!!!!!

Man I've really been wanting to try that!

 

[pete8407]

Man I've really been wanting to try that!

They have a promo going to log a tub, I'll be logging mine.

 

[pete8407]

Eggs, shredded chicken and rice. My post workout meal. I'll have my training up in a little bit. I changed my workouts up to feeder workouts. I'm going to give these a try for awhile to see if I notice any difference

 

[wasme]

Looks tasty bro

 

[pete8407]

Ok I started a new training method yesterday. There called feeder workouts, it's basically where you do a heavy chest workout then the next day you do a light/pump chest workout. The next day you would pick another body part like back and do a heavy workout then the next day you would lift back and do a light/pump workout. It sounded fun so I'm trying it!

Yesterday was heavy chest and bi's

Flat DB press
90's x 10
95's x 10
100's x 10
105's x 8

Incline BB press
4x190x10
I could of went heavier but I was concentrating on keeping my back flat on the bench and not arching plus being very strict with the movements.

Dips-ss-BB curl
4x12 reps-ss-4x95x8

Reverse grip bench-ss-standing DB hammer curls
4x175x10-ss-4x40's x 8

Today was pump chest and bi's

Flat BB press
4x135x25

Incline DB press
40's x 20
50's x 20
60's x 20
70's x 20

Feet elevated stretch push-ups-ss-plate loaded preacher
4x25 reps-ss-4x90x12

Banded flat DB press-ss-incline DB curls(failing one arm at a time, then back to the first until I got to 1 rep per arm)
4x40's+bandsx15-ss-4x30's x 9,7,5,3,2,1 per arm per set

Tomorrow will be heavy back and tri's. To be honest my diet this past weekend sucked and I didn't even lift on Sunday but I want to say that my bottom two abs are just the same or maybe even a little more defined! I contribute this to the Hard and the Mass! It's not an excuse to eat like sh!t and drink and try to let the supps do the work but damn that's cool! The reason for the poor diet was because I got to finally hangout with one of my best friends that I haven't seen in years, we had a great time. Diet today was almost right back on track, I'd say 90% clean today. Temper is a little higher than normal, I really don't have a temper but with this stack I do. I have to keep that in check, the littlest things piss me the fuk off! So far so good with this stack, more great Gainz to come!

 

[wasme]

Sounds like an interesting workout... have you done this before?

 

[mountainman33]

You've piqued my interest with these feeder workouts. Curious to see what you think. Are they more geared towards hyper?

 

[pete8407]

Sounds like an interesting workout... have you done this before?

No, I've never done it or ever heard of it. This is how I will lift for the next 10 days

Mon.- heavy chest, bi
Tues.- pump chest, bi
Wed.- heavy back, tri
Thurs.- pump back, tri.
Fri.- heavy legs
Sat.- pump legs
Sun.- heavy shoulders
Mon.- pump shoulders
Tues.- heavy arms
We'd.- pump arms

 

[pete8407]

Then I just start over with chest or take a rest day

 

[pete8407]

You've piqued my interest with these feeder workouts. Curious to see what you think. Are they more geared towards hyper?

I don't know, I guess for the pump workouts your definitely putting out some volume

 

[pete8407]

Actually the food intake wasn't that bad, I tried to keep my diet somewhat decent in that aspect but it was the alcohol consumption that was hearty

 

[kisaj]

I've read about it in the past and I just can't get past it sounding like someone made it up. Technically, it was a very hard, tension filled day, followed by only 5 min of pump work the next day to "feed" the lagging body part. I have not heard about using it for a full routine, but rather a specific part that isn't growing.

It doesn't make much sense to me, but I guess it would be the same as PHAT, except for a single part and the immediate next day.

 

[mountainman33]

Sounds like an interesting workout... have you done this before?

I've only heard of them once briefly in passing and never gave them a thought. It's an interesting protocol though.

 

[pete8407]

I've only heard of them once briefly in passing and never gave them a thought. It's an interesting protocol though.

I'll go through a couple rounds of it and see how it goes. I like switching up my workout protocol every once in awhile

 

[pete8407]

Ok today was heavy back and tri's. The pump that I've been getting from the last few workouts are godly insane! This has to be from Hard and Mass as well! I feel bigger, more full/dense all day and I carry a pump it seems forever. Plus my midsection seems to be more defined. I know the top 4 muscles this morning were super defined and the bottom two right by my belly button and more defined than normal which is great! I can see there's barely anything left to lose right under my belly button, this stack seems to be getting to the full effect now. My mornings are nice and hard now it seems like this week that my bodies just being saturated with these compounds!

Wide grip pull-ups
5x10 reps

1 arm DB rows
100x10
105x10
110x9
115x8

Bent over BB rows-ss-skullcrusher/press combo
4x185x8-ss-4x85x10

Deadlift-ss-band tricep kickbacks
225x10
3x275x8
Each set of the kickbacks were 15 reps. I know it's not heavy but I like the way they feel cause of the constant tension and they burn like crazy.

 

[kisaj]

I don't think people appreciate how hard 50 wide grip pulls are to do. Good job on the workout.

 

[pete8407]

I don't think people appreciate how hard 50 wide grip pulls are to do. Good job on the workout.

Thank buddy! 5 sets of 10 are hard for me. The last set it's a struggle to get the 9th and 10th rep. I was going to do a 6th set but hell no!

 

[IrishSoldier]

Wow I really like the idea of those feeder workouts. Kinda similar to what I am doing. I've been hitting some bodyparts twice a week, first is the heavy day then later is a lighter day with different style lifts. Gonna look into some feeder workout splits but I like your split, looks fun!

 

[pete8407]

Wow I really like the idea of those feeder workouts. Kinda similar to what I am doing. I've been hitting some bodyparts twice a week, first is the heavy day then later is a lighter day with different style lifts. Gonna look into some feeder workout splits but I like your split, looks fun!

Thanks man! I'll be posting the other back and tri workout in a little bit. It was early this morning and I didn't get to sleep until after midnight, I felt like I was just going through the motions, no intensity, I hate those days

 

[superbeast668]

Thanks man! I'll be posting the other back and tri workout in a little bit. It was early this morning and I didn't get to sleep until after midnight, I felt like I was just going through the motions, no intensity, I hate those days

Worst days ever. Doesn't matter what you did today though. Just matters if you get it done tomorrow!

 

[pete8407]

Worst days ever. Doesn't matter what you did today though. Just matters if you get it done tomorrow!

Oh yes it's leg day tomorrow!!

 

[pete8407]

I want to note that my vascularity is out of this world all day long! I had less than 100 grams of carbs all day before dinner and my veins are like road maps all over! Very cool looking especially with a pump most of the day! This was my workout this morning at 5:30. I don't mind getting up that early to lift but I didn't get to bed until after midnight. Sucked!

Wide grip inverted rows-ss-incline bench plate rows
4x10 reps-ss-4x25's x 12

Shoulder width grip chins-ss-meadows rows
4x10 reps-ss-4x90x10

Reverse grip inverted rows-ss-ez bar overhead tri ext
4x10 reps-ss-4x75x12

Hammer pull-ups-ss-close grip BB bench
4x8 reps-ss-4x135x10

 

[wasme]

Oh yes it's leg day tomorrow!!

Damn Pete, im so damn happy right now lol

 

[RegisterJr]

Awesome push/pull day sessions Pete!

I really need to spend more time doing pull-ups. The programs I've ran recently haven't included them. I'm pretty damn certain I can't do even 2x10...

 

[pete8407]

Awesome push/pull day sessions Pete! I really need to spend more time doing pull-ups. The programs I've ran recently haven't included them. I'm pretty damn certain I can't do even 2x10...

Pull-ups are tough. I always do them at the beginning of the workout when your fresh. I feel my upper lats over the past year have really developed because of them.

 

[pete8407]

Today was legs

Squat
135x10
185x10
205x10
225x6

BB Hack squat
185x10
205x10
225x10
245x10

BB stiff deads
4x225x10

Front squats
135x10
145x10
155x10
165x10

Standing Single leg toe raises calf raises
4x15 reps per leg

My legs are already sore!

 

[superbeast668]

Nice looking leg day there buddy.

 

[pete8407]

Nice looking leg day there buddy.

Those front squats at the end were a killer!

 

[superbeast668]

Those front squats at the end were a killer!

I bet man. Try that meadows Bulgarian split squat drop set next week. Just be ready to eat again. :-D

 

[pete8407]

I bet man. Try that meadows Bulgarian split squat drop set next week. Just be ready to eat again. :-D

I will, I'll check that out, thanks!

 

[Hyde]

I bet man. Try that meadows Bulgarian split squat drop set next week. Just be ready to eat again. :-D

You're mean; you know that, right?