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Energy and gains with FINAFLEX.

Work out looks great, don't be in to much of a hurry to hit those heavy deads.....Save The Back !!
 
2 scoops of creatine energy again today, caffeine in the system and ready to go!

Today I decided on legs :)

No squats today, the rack was full the whole time I was there :(

So I did everything else instead...

Lying ham curls-

90x failure (5 sets)
70x failure, all negative work. (4 sets)

Seated ham curls-

75x failure (4 sets)

Stiff legged DL's-

225x 10 (4 sets)
265x 8 (3 sets)
315x 6 (1 set)

Then this turned into defecit deadlifts lol.

405x 3 (3" defecit) 3 sets.. Speed work
315x 4 (3") 2 sets

Leg extensions-

110x failure (4 sets)
205x failure (2 sets)
110x 6 (wide) 110x 6 (close) 110x failure (close, toes pointed inward)

Close stance leg press-

3/4 stack x failure (3 sets)
Full stack x 3-5 (2 sets)
Drop from full stack to 1/4 stack.

Goblet squats-

70x failure (5 sets)

So that's it for legs... Nothing crazy again, just lots of volume and mildly heavy work.

Endurance and strength is still very noticeable with this. Muscle fullness is the same. Legs looked pumped and full!!
 
Did you hog all of the equipment again?
 
grinnell27 said:
2 scoops of creatine energy again today, caffeine in the system and ready to go!

Today I decided on legs :)

No squats today, the rack was full the whole time I was there :(

So I did everything else instead...

Lying ham curls-

90x failure (5 sets)
70x failure, all negative work. (4 sets)

Seated ham curls-

75x failure (4 sets)

Stiff legged DL's-

225x 10 (4 sets)
265x 8 (3 sets)
315x 6 (1 set)

Then this turned into defecit deadlifts lol.

405x 3 (3" defecit) 3 sets.. Speed work
315x 4 (3") 2 sets

Leg extensions-

110x failure (4 sets)
205x failure (2 sets)
110x 6 (wide) 110x 6 (close) 110x failure (close, toes pointed inward)

Close stance leg press-

3/4 stack x failure (3 sets)
Full stack x 3-5 (2 sets)
Drop from full stack to 1/4 stack.

Goblet squats-

70x failure (5 sets)

So that's it for legs... Nothing crazy again, just lots of volume and mildly heavy work.

Endurance and strength is still very noticeable with this. Muscle fullness is the same. Legs looked pumped and full!!
Click to expand...

Great work brother.
 
Please don't read my log today, I did not get near that weight on Stiff Leg Deadlifts..............Awesome weight dude!
 
Thanks guys... And register, yes sadly I did haha. I was at the crappier gym yesterday and even with 405 on the bar people were basically waiting for plates.
 
grinnell27 said:
Thanks guys... And register, yes sadly I did haha. I was at the crappier gym yesterday and even with 405 on the bar people were basically waiting for plates.
Click to expand...

Lol
 
Gotta feel good to use all the plate in the gym !!
 
Haha hell yes rocket!

Just a mini update, no gym for the past 3 days as I had things going on. (Good things)

Still been taking the Creatine so muscle fullness is still apparent... :)

Back in the gym tomorrow!
 
Ahhh... Back at the daily grind :)
New week...new gains!!

Today I decided on Back and Arms (my favourite).

Ive decided to drop back to 1scoop of this creatine energy as 2 scoops wouldn't dissolve particularly well in 350ml of water, now its perfect. I have added a caffeine tab however, this brings me up to the same 200mg of caffeine as 2 scoops. Hope that's alright?

Right lets get to it!

Deadlifts:

135x 10 (2 sets)
225x 6 (1 set)
315x 3 (1 set)
Decided to do some defecit work as im getting a little slow off the floor at the moment, had too long of a break. I used to pull 440x 2-3 off a defecit of 3"... Cant do that at the moment. Got lazy.

2 sets of 405x3 off a 3" defecit. This felt so damn heavy! Ah well all part of the fun :)

Then decided on pulling 405 off the floor in socks... Got 1 easy rep then stuggled on the 2nd... Not happy, realize I need to work on lick-out too now.

BB Rows-

Both performed with underhand grip.
135x 15 (2 sets)
225x 10 (3 sets)
135x failure (1 set)

Wide grip lat pulldowns-

150x failure (4 sets)

Underhand Lat pulldowns-

205x failure (3 sets)

Seated rows (machine.. not cable, this is harder than traditional cable)-

135x failure (4 sets)
150x failure (2 sets)

That's it for back... Now arms.

All arm workouts are supersets.

BB curls into SKrush:

Curls- 80x failure into 80x failure SK. (4 sets)

Hammer curls into tate press:

Hammers 45x failure into 45x failure Tate press.

Seated Alt curls into kickbacks-

seated curls 25x failure (negatives) into 25x failure kickbacks.

Preacher curls into machine dips:

70x failure into full stack x failure of dips

Cardio:

15mins of incline walking/jogging (220cals burned)

Muscles looking great at the moment.. Noticing it especially in the arms!!!

So that concludes todays workout and cardio, got to get back on track now as ive ben a bit lazy last week with diet and training... Annoyed at myself! looking to hopefully strip down around 7-10lb this week, Im holding quite a bit of water.
 
Way to get back into it Grinnel!
 
Looks like you made up for a weeks worth of missed workouts....Killer Volume !
 
Hey guys, sorry foir the lack of updates. I didn’t train yesterday as I had a Job interview and then spent the day with my family.
However, I will post up Tuesdays workout and also odays… Double the reading for you haha 

Kept taking creatine energy the whole time ive been away, muscle fullness is clearly apparent, energy has been good and so has strength/endurance.

Tuesday-

Shoulders & Chest + BONUS LEGS!

Shoulders-

Side lateral raises, run the rack style… Start light then go heavy, then back down from heavy to light.
5 sets
25x 15
27.5x 12
35x 10
40x 8
45x 6

45x 6
40x 8
35x 10
27.5x 12
25x failure… Only get around 8 with this normally.

Arnold Press-

40x failure (4 sets)

Front raises-

40x failure (3 sets)

Rear delt Fly’s DB-

27.5x failure, 10-12 normal grip, remaining reps with palms parallel to the floor.

Reverse Pec Dec-

90x failure, 2 sets standing, 2 sets sitting.

DB Shrugs-

110x failure (4 sets)

Chest-

Flat BB bench-

135 x 15 (2 sets)
225 x 6 (using slingshot… Trying to get used to this weight again after injury.) 3 sets
225x x3 Paused reps (with slingshot) 2 sets

DB Flat press-

90x failure.. Heaviest ive gone in around 3 months. Felt good!!!! (4 sets)

DB Fly’s-

25x failure… These still hurt a little so Ill stay away from these for a while (3 set)

Pec Dec-

90x failure… This doesn’t hurt so that’s great 
And that was it for the AM session… Decided to hit legs later that evening as I wouldn’t be training Wednesday.

Legs-

Squat rack busy ALL night so I was a little Pi$$ed off at that..

Leg extensions-

70x20 (2 sets)- Warm-up
150x failure (3 sets)
Full stack.. 265 I think? X failure (2 sets)
150x failure, 110x failure, 80x failure, 70x faulire, 45x failure.
Lets just say the pump was quite painful haha.

Lying ham curls-

45x failure… Don’t really go heavier than this otherwise I cramp like crazy lol. This is still heavy however. (5 sets)

Leg press-

Full stack.. 375 (not plate loaded) x failure 5-6 reps (3 sets)
225x failure close stance for quad activation.

Goblet squats.-

These are new to me and I quite like them.
75x failure (4 sets)

Cardio-
25mins of incline power walking- 250cals.
So that’s it for Tuesday… Ill double post to put up Todays.

Energy good throughout, no yawning or slacking in either workout.
 
Back day!-

Deadlifts-
135x 10-12
225x 6
315x 3
405x 1
440x 1
495x 1… This felt DAMN heavy today! Got to try and get back to 540 again!

BB Rows-

135x failure.. Hit around 20reps per set.. (4 sets)

Wide Lat pulldowns-

150x failure (3 sets)
205x failure (2 set)

Plate loaded hammer rows-

2 plates each side x 10 reps (4 sets)
3 plates each side x 8 reps (3 sets)
4 plates each side x 4-5 (1 set)

Then had to rush in some cardio as I was running out of time-

Cardio-

20mins incline power walking- 220cals
 
2 Strong workouts my friend. Dead lifts are killer!!
 
I bet 495 felt heavy! lulz

maybe do deficits for a couple weeks at a similar weight then try returning to 540 after
 
EMPIREMIND said:
Some great workouts. Nice deads and hammer rows.
Click to expand...

Thanks man, appreciate it.

xR1pp3Rx said:
I bet 495 felt heavy! lulz

maybe do deficits for a couple weeks at a similar weight then try returning to 540 after
Click to expand...

Forgot to add in that i did actually do some speed work off a 3" defecit too.. 315x3 (3 sets)
Going to put some rack pulls back into the workout too... Try for a max in about 3-4 weeks.

wasme said:
Always lots of volume and power with this guy..
Click to expand...

You know it 'wasme'! Love volume and love trying to throw around some heavy weight.. Volume makes me grow like a weed when bulking :)
 
45# side laterals? Crazy, beast-mode status.

The 495 DL is just icing.
 
RegisterJr said:
45# side laterals? Crazy, beast-mode status. The 495 DL is just icing.
Click to expand...

Haha thanks man.. I have to admit the form isn't super strict at that weight.

Yeah 495 used to be a couple reps for me no problem.. Gotta get back into it now... The powerlifting bug has bit me again :)
 
Nice deads! At that rate you'll get back to 540 no problem. ;)
 
Hey guys, long time no update... Sorry about that, I didn't train since Thursday last week, or was it Friday? lol

So back in today for some back work.

Lets get to it!!

Been taking my creatine while off so that it stays elevated in my system, plus the 100mg of caffeine gives a little kick first thing before my morning coffee :)
Muscle fullness is the same as usual. All good.

Back-

Deadlifts-

135x 10
225x 3
315x 3
350 x 3-5 (3 sets) off a 3" defecit... Working on speed here, trying to pull quickly as possible.
350x 2 (2 sets) Off the ground as fast as possible.

Rack pulls-

315x 3 (warm-up)
350x 4-5 (3 sets)
405x 2-3 (2 sets)
440x 1 (1 set)
495x 1 (1 set) I felt beat after that... All that deadlift work.

Wide grip lat pulls-

150x failure (4 sets)
150x failure (underhand, 2 sets)

Seated machine rows (not plate loaded)-

150x failure (4 sets)
205x failure (2 sets)

BB Rows-
Underhand

135x 20 something (3 sets)
225x failure (2 sets)

So that's it for today, no cardio sadly as I ran out of time... Had to get to work early.

Really need to up the cardio this week... Ate WAAYYY too much chocolate lol.
 
Lifting Heavy as always....I take it the Easter Bunny was good to you....Do you have an Easter Bunny in the UK?

Invalid Link Removed
 
Slacker... :0
 
wasme said:
That is an exhausting looking workout. Gunna feel that later!
Click to expand...

Let's hope so haha... Tomorrow is going to be another early session to make sure I get a good 25-30min cardio that I missed out on today.

To be fair my job isn't a lot of lifting but I do have to walk around a lot... I'd estimate at least 2-3miles per day.
 
It is 11 am and I have walked 2.11 miles at work !
 
Good morning AM,
Today was Chest and shoulders...

I took the normal 1 scoop serving with an added 100mg caffeine pill. Dissolved perfectly in warm water with a little flavouring :)

Right lets get to it.

Shoulders-

Side lateral raises-

5lb x 20 (warm-up) (2 sets)

35 x failure
25 x failure
18 x failure

Did that for 4 sets, then dropped down to:

18x failure, into 8x failure (2 sets)

Front raises (bar)-

45x failure (4 sets)

Rear delt fly's (db's)-

25x failure (5 sets)

Rear pec dec-

80x failure (4 sets)

Arnold press-

35x failure (3 sets) Never go heavy with this. Prefer the contraction.

Upright rows-

45x failure (3 sets)

Chest-

Incline DB press-

65x failure (4 sets) (heaviest that this gym goes to in DB)

Flat DB press-

65x failure (4 sets) (heaviest that this gym goes to in DB)

Pec dec-

90x failure (4 sets)

Seated chest press-

135x failure (4 sets)

Cardio-


20mins Incline walking, moderate pace- 200cal

Muscles still looking very full, vascularity is evident as normal, strength slightly increased, endurance has increased too. So far all good.
 
You are going to need to find a new gym with heavier dumbells!
 
Rocket3015 said:
You are going to need to find a new gym with heavier dumbells!
Click to expand...

I'm a member of 2 gyms... The other one goes up to 110, however it doesn't open until 7am and sometimes I need to be at work early so have no option :(

The other gym (with 110 dbs) is my main gym and obviously the better of the two. :)
 
Your shoulders, arms and traps in your avatar are awesome !
 
Just stack a 60 on top of the 65.

BINGO!

Just make sure your balance is on point. This could be very dangerous. ;)
 
xR1pp3Rx said:
I like the looks of this work out except I didn't see any face pulls?
Click to expand...

You would be correct... I don't do them that often, no reason for this.

Perhaps I'll start adding them in? I also have found that when I go heavy enough to feel the muscle working, I can't stay stood upright because it pulls me back.
 
Great work bro. I understand your point on the arnolds, i personally start with higher reps and pyramind up heavier. Best of both worlds. Theyre great for contractraction and focused reps, but they are killer with a nice amount of weight also.
 
you don't want to use very much weight.. I used to do the same thing.. instead use the external rotation at the top of the movement.
watch here as coach poliquin shows you proper technique and form.
[video=youtube;Ump40tRo318]https://www.youtube.com/watch?v=Ump40tRo318[/video]
 
grinnell27 said:
You would be correct... I don't do them that often, no reason for this.

Perhaps I'll start adding them in? I also have found that when I go heavy enough to feel the muscle working, I can't stay stood upright because it pulls me back.
Click to expand...

Like Rip said, you don't really have to go that heavy. I like to do them on a standing cable machine, starting at the top notch and doing supersets of ten on each notch to the bottom, take a small break and repeat. It'll really start to burn.

Also, this exercise is great shoulder mobility and rotator cuff work.
 
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