First Marathon
- Thread starter Mowglisml
- Start date
Mowglisml
Well-known member
12-17-2018
PWO Stack
-1/2 speed force + ergonine
Intra
-Recovery Factor
Bench
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Bench: 165x5, 185x3, 210x1.3 (I did a single easy, so I had someone spot me after ~15 sec rest. He helped a bit on the 3rd rep)
-Hammer Strength: 45x8, 55x8, 65x8, 70x6 (each side)
-Decline BB: 135x6, 155x6, 175x6
-Machine Fly: 85x10, 10, 10, 10
-Cable Fly: 3 pump sets to failure
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
-
PWO Stack
-1/2 speed force + ergonine
Intra
-Recovery Factor
Bench
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Bench: 165x5, 185x3, 210x1.3 (I did a single easy, so I had someone spot me after ~15 sec rest. He helped a bit on the 3rd rep)
-Hammer Strength: 45x8, 55x8, 65x8, 70x6 (each side)
-Decline BB: 135x6, 155x6, 175x6
-Machine Fly: 85x10, 10, 10, 10
-Cable Fly: 3 pump sets to failure
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
-
Mowglisml
Well-known member
12-19-2018
PWO Stack
-1/4 speed force + ergonine
Intra
-Recovery Factor
Squat
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Squat: 225x5, 250x3, 280x7.1
-Lying leg curls: up the weights with 15 sec brakes up to 110x8*8 partials from stretch position
-Seated leg press (frog stance): 8sets of 150x8
-Leg Extensions: 4 sets to failure 95lbs
-calf cluster sets
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
Squats felt great today and I beat my log by a lot compared to last cycle. Weight is also up a bit today 192lbs
PWO Stack
-1/4 speed force + ergonine
Intra
-Recovery Factor
Squat
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Squat: 225x5, 250x3, 280x7.1
-Lying leg curls: up the weights with 15 sec brakes up to 110x8*8 partials from stretch position
-Seated leg press (frog stance): 8sets of 150x8
-Leg Extensions: 4 sets to failure 95lbs
-calf cluster sets
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
Squats felt great today and I beat my log by a lot compared to last cycle. Weight is also up a bit today 192lbs
Mowglisml
Well-known member
12-21-2018
PWO Stack
-speed force + ergonine
Intra
-Recovery Factor
Press
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Press: 95x5, 110x3, 125x3
-db sh press: 40x6, 50x6, 60x6, 60x6
-machine rear fly: 100x15, 15, 15 (10 partials after every set)
-front db raise/ standing lateral raise: 15x10, 10, 10/ 15x10,10,10
-machine press: 45x12, 50x12, 50x12, 50x12
-wide sup grip pulldown (rear delt targeting): cluster set
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
-
PWO Stack
-speed force + ergonine
Intra
-Recovery Factor
Press
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Press: 95x5, 110x3, 125x3
-db sh press: 40x6, 50x6, 60x6, 60x6
-machine rear fly: 100x15, 15, 15 (10 partials after every set)
-front db raise/ standing lateral raise: 15x10, 10, 10/ 15x10,10,10
-machine press: 45x12, 50x12, 50x12, 50x12
-wide sup grip pulldown (rear delt targeting): cluster set
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
-
Mowglisml
Well-known member
12-22-2018
PWO Stack
-bcaas + ergonine
Intra
-Recovery Factor 1/2 scoop + karbolyn + bcaas
Deadlift
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Deadlift: 250x5, 285x3, 315x7
-pullups: 3x5
-db row: 60x8, 60x8, 70x6
-d handle cable row: 120x10, 10, 10
-lat pulldown: 100x10, 10, 10
-bb curl: 50x10, 10, 10
-db hammer curl: 20x8, 8, 8
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
Dealifts felt great and feeling good pumps from predator and pwo meal
PWO Stack
-bcaas + ergonine
Intra
-Recovery Factor 1/2 scoop + karbolyn + bcaas
Deadlift
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-Deadlift: 250x5, 285x3, 315x7
-pullups: 3x5
-db row: 60x8, 60x8, 70x6
-d handle cable row: 120x10, 10, 10
-lat pulldown: 100x10, 10, 10
-bb curl: 50x10, 10, 10
-db hammer curl: 20x8, 8, 8
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
Dealifts felt great and feeling good pumps from predator and pwo meal
Mowglisml
Well-known member
12-24-2018
PWO Stack
-bcaas + ergonine + 100mg caff
Intra
-karbolyn + bcaas/eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-slight incl db press: 30,40,55,65x8,8,8,8
-bb press: 135x6, 155x6, 175x5.1
-chest press machine: 100x8, 105x8, 5,4,3
-machine fly: 120x8,120,120
-rear machine fly: 100x15, 15, 15, 15
-smith press: 25sx6, 6,6,6
-cable dual handle tri press: 42.5x10, 10, 10, 10
-db skullcrusher: 15x12, 12.5x12, 12.5x12, 12
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
First day of my PPL routine. It felt damn great. No pump products and my pumps were insane.
PWO Stack
-bcaas + ergonine + 100mg caff
Intra
-karbolyn + bcaas/eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-slight incl db press: 30,40,55,65x8,8,8,8
-bb press: 135x6, 155x6, 175x5.1
-chest press machine: 100x8, 105x8, 5,4,3
-machine fly: 120x8,120,120
-rear machine fly: 100x15, 15, 15, 15
-smith press: 25sx6, 6,6,6
-cable dual handle tri press: 42.5x10, 10, 10, 10
-db skullcrusher: 15x12, 12.5x12, 12.5x12, 12
Through the Day
-PES - Multi
-PES - Fish Oil
Comments
First day of my PPL routine. It felt damn great. No pump products and my pumps were insane.
Mowglisml
Well-known member
12-26-2018
PWO Stack
-ghost legend + ergonine
Intra
-karbolyn + bcaas/eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-seated leg curl: 110x10, 115x10,10, 10*75x10*55x10
-bb pause squat: 205, 205, 205, 205, 205(sets of 6)
-bulgarian drop set of death: 20, 35, 45 (each leg)
-bb stiff leg dl: 155x10, 5.2.3
-seated leg press calf raises: 6x10x130
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Brutal, brutal day...
PWO Stack
-ghost legend + ergonine
Intra
-karbolyn + bcaas/eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-seated leg curl: 110x10, 115x10,10, 10*75x10*55x10
-bb pause squat: 205, 205, 205, 205, 205(sets of 6)
-bulgarian drop set of death: 20, 35, 45 (each leg)
-bb stiff leg dl: 155x10, 5.2.3
-seated leg press calf raises: 6x10x130
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Brutal, brutal day...
rgurleyjr
Active Member
You're only running 3 days a week? If your gonna want to just finish a marathon, you better start running more miles pretty quick. You might want to consider cutting a few days out of lifting and run more, or just run more with continuing to lift.
Dont run faster, run longer AND slower. A marathon is a big step. What's the longest race you have raced?
Dont run faster, run longer AND slower. A marathon is a big step. What's the longest race you have raced?
Mowglisml
Well-known member
12-28-2018
PWO Stack
-ergonine
Intra
-karbolyn + bcaas/eaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1arm bb row: 4x50 (sets of 8)
-assited chins: 3x8 (-25lbs)
-db pullover: 3x60 (sets of 10)
-db shrugs: 3x (sets of 12)
-bb back extension: 3x30 (sets of 10)
-decline leg raises: 4xfailure
-db preacher: 4x15 (sets of 10)
-db hammer: 3x25, 1x20 (sets of 8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PWO Stack
-ergonine
Intra
-karbolyn + bcaas/eaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1arm bb row: 4x50 (sets of 8)
-assited chins: 3x8 (-25lbs)
-db pullover: 3x60 (sets of 10)
-db shrugs: 3x (sets of 12)
-bb back extension: 3x30 (sets of 10)
-decline leg raises: 4xfailure
-db preacher: 4x15 (sets of 10)
-db hammer: 3x25, 1x20 (sets of 8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Mowglisml
Well-known member
12-31-2018
PWO Stack
-ergonine + 100mg caff
Intra
-karbolyn + bcaas/eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-lying leg curls: 80, 90, 90,90 (sets of 10)
-bb pause squat: 225, 225, 225, 225,225
-seated leg press: 270*215*170*130
-db stiff leg dl: 75 (3sets of 8)
-seated leg press machine calf: 140 (6 sets of 10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments[/QUOTE]
PWO Stack
-ergonine + 100mg caff
Intra
-karbolyn + bcaas/eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-lying leg curls: 80, 90, 90,90 (sets of 10)
-bb pause squat: 225, 225, 225, 225,225
-seated leg press: 270*215*170*130
-db stiff leg dl: 75 (3sets of 8)
-seated leg press machine calf: 140 (6 sets of 10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments[/QUOTE]
Mowglisml
Well-known member
01-03-2019
PWO Stack
-ergonine + re1gn
Intra
-karbolyn + bcaas/eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-slight incl db press: 65, 65,65,65(sets of 10)
-bb bench press: 115, 135, 145, 150
-dips cluster
-machine fly: 100 (3x8)
-reverse delt fly: 100 (4 sets of 20)
-oh press: 95, 95,95,95 (sets of 6)
-tric pushdown single handles : 40, 50, 50, 50 (sets lf 10)
-overhead rope ext: 30(4 sets of 12)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PWO Stack
-ergonine + re1gn
Intra
-karbolyn + bcaas/eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-slight incl db press: 65, 65,65,65(sets of 10)
-bb bench press: 115, 135, 145, 150
-dips cluster
-machine fly: 100 (3x8)
-reverse delt fly: 100 (4 sets of 20)
-oh press: 95, 95,95,95 (sets of 6)
-tric pushdown single handles : 40, 50, 50, 50 (sets lf 10)
-overhead rope ext: 30(4 sets of 12)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Mowglisml
Well-known member
01-04-2019
PWO Stack
-
Intra
-karbolyn + bcaas/eaas + total war
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1 arm bb row: 50 (4 of 10)
-cg pulldown: 140 (3 of 8)
-db pullover: 60x10,10,10
-smith rack pull: 80 each side, 90, 100, 115, 115 (sets of 5)
-back extension machine: 2x20
-rope crucnhes: 62.5xfailure (4 sets)
-bb curl: 50 (4x8)
-incline db hammer: 15 (4x10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
-ergonine
Comments
-ihop breakfast
PWO Stack
-
Intra
-karbolyn + bcaas/eaas + total war
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1 arm bb row: 50 (4 of 10)
-cg pulldown: 140 (3 of 8)
-db pullover: 60x10,10,10
-smith rack pull: 80 each side, 90, 100, 115, 115 (sets of 5)
-back extension machine: 2x20
-rope crucnhes: 62.5xfailure (4 sets)
-bb curl: 50 (4x8)
-incline db hammer: 15 (4x10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
-ergonine
Comments
-ihop breakfast
Mowglisml
Well-known member
01-07-2019
PWO Stack
-quake caff free 1 scoop + xtend perform 1/2 scoop + half scoop re1gn
Intra
-karbolyn + eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-seated leg curl: 120, (4x8)
-bb pause squat: 240,240,240,240,225 (x6)
-seated leg press: 130, 170, 210, 250, 270,290(sets of 10)
-bb stiff leg dl: 215, (3x8)
-seated leg press calf: 150 (4x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
-
PWO Stack
-quake caff free 1 scoop + xtend perform 1/2 scoop + half scoop re1gn
Intra
-karbolyn + eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-seated leg curl: 120, (4x8)
-bb pause squat: 240,240,240,240,225 (x6)
-seated leg press: 130, 170, 210, 250, 270,290(sets of 10)
-bb stiff leg dl: 215, (3x8)
-seated leg press calf: 150 (4x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
-
Mowglisml
Well-known member
01-08-2019
PWO Stack
-quake caff free 2 scoop + 100mg caff
Intra
-karbolyn + eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-slight incline db press: 65 (3x12, 1x11)
-bb bench: 95, 110, 120, 135(sets of 10)
-incline machine press cluster: 45 each side
-cable fly: 17.5 (3x8)
-rear db fly: 10 (4x25)
-seated db press: 40 (4x8)
-single handle tri pressdown: 25x20, 30x20,20,20
-decline db extension: 12.5 (4x12)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
-
PWO Stack
-quake caff free 2 scoop + 100mg caff
Intra
-karbolyn + eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-slight incline db press: 65 (3x12, 1x11)
-bb bench: 95, 110, 120, 135(sets of 10)
-incline machine press cluster: 45 each side
-cable fly: 17.5 (3x8)
-rear db fly: 10 (4x25)
-seated db press: 40 (4x8)
-single handle tri pressdown: 25x20, 30x20,20,20
-decline db extension: 12.5 (4x12)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
-
Mowglisml
Well-known member
01-11-2019
PWO Stack
-quake caff free 2 scoop + 100mg caff+ ergonine
Intra
-karbolyn + eaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1 arm bb row: 50 (4x12)
-single arm sup pulldown: 50 (3x10)
-db pullover/negative chins: 60x10,10,10,10/6, 6,7,8 (4 rounds)
-hyper extensions: 4x15
-rope crunches: cluster
-db curl: 4x20x8 each hand
-ez bar reverse curl: 4x40x12
Through the Day
-PES - Multi
-Ghost - Fish Oil
01-12-2019
-rest stretch foam roll epsom bath
Daily supplements: ergonine, ghost fish oil, pes multi, xtend perform
01-13-2019
-10 miles: 1:55:37
-Daily supplements: ergonine, ghost fish oil, pes multi, xtend perform & karbolyn
PWO Stack
-quake caff free 2 scoop + 100mg caff+ ergonine
Intra
-karbolyn + eaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1 arm bb row: 50 (4x12)
-single arm sup pulldown: 50 (3x10)
-db pullover/negative chins: 60x10,10,10,10/6, 6,7,8 (4 rounds)
-hyper extensions: 4x15
-rope crunches: cluster
-db curl: 4x20x8 each hand
-ez bar reverse curl: 4x40x12
Through the Day
-PES - Multi
-Ghost - Fish Oil
01-12-2019
-rest stretch foam roll epsom bath
Daily supplements: ergonine, ghost fish oil, pes multi, xtend perform
01-13-2019
-10 miles: 1:55:37
-Daily supplements: ergonine, ghost fish oil, pes multi, xtend perform & karbolyn
Mowglisml
Well-known member
01-14-2019
PWO Stack
-quake caff free 2 scoop + 1/2 scoop re1gn+ ergonine
Intra
-karbolyn + eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-sligt incline db press: 75x8, 8, 7,8
-incline bb press: 80, 95, 120, 130, 135(sets of 6)
-hex press: 55 each hand cluster
-machine fly: 105, 100 (sets of 10)
-bent over db swings: 10 (4x25)
-db seated press: 40 (4x8)
-kb lying tri ext: 18 (4x10)
-db behin head extension: 50 (4x10
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Pretty sure that first exercise was a PR 4 set exercise (volume wise using 75s)
PWO Stack
-quake caff free 2 scoop + 1/2 scoop re1gn+ ergonine
Intra
-karbolyn + eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-sligt incline db press: 75x8, 8, 7,8
-incline bb press: 80, 95, 120, 130, 135(sets of 6)
-hex press: 55 each hand cluster
-machine fly: 105, 100 (sets of 10)
-bent over db swings: 10 (4x25)
-db seated press: 40 (4x8)
-kb lying tri ext: 18 (4x10)
-db behin head extension: 50 (4x10
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Pretty sure that first exercise was a PR 4 set exercise (volume wise using 75s)
Mowglisml
Well-known member
01-15-2019
PWO Stack
-quake caff free 2 scoop + ergonine
Intra
-karbolyn + eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-seated leg curl: 95x13, 110x10, 130x8, 150x6,
-bb squat: 260x8, 265x8, 265x8
-v squat drop set of death: 3 plates each side
-leg extensions cluster: 100
-stiff leg deads w/ kbs: 50 each hand (3x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PR on the full set of squats
Snack from the day
Invalid Link Removed
PWO Stack
-quake caff free 2 scoop + ergonine
Intra
-karbolyn + eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-seated leg curl: 95x13, 110x10, 130x8, 150x6,
-bb squat: 260x8, 265x8, 265x8
-v squat drop set of death: 3 plates each side
-leg extensions cluster: 100
-stiff leg deads w/ kbs: 50 each hand (3x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PR on the full set of squats
Snack from the day
Invalid Link Removed
Mowglisml
Well-known member
01-18-2019
PWO Stack
-quake caff free 2 scoop + half a bang
Intra
-karbolyn + eaas + bcaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1 arm bb row: 70, 75, 75,75 (sets 8)
-chest supported row w/ kbs: 50 each hand (3x10)
-assisted chins/ db pullover: x7, 7, 7, 7 / 4x60x10
-hyperextensions: 3x15
-machine crunches: 6x80x ~12-15
-db curl: 25 (4x8)
-ez bar curl: 40 (4x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PR sets on row. Disneyland today
PWO Stack
-quake caff free 2 scoop + half a bang
Intra
-karbolyn + eaas + bcaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-1 arm bb row: 70, 75, 75,75 (sets 8)
-chest supported row w/ kbs: 50 each hand (3x10)
-assisted chins/ db pullover: x7, 7, 7, 7 / 4x60x10
-hyperextensions: 3x15
-machine crunches: 6x80x ~12-15
-db curl: 25 (4x8)
-ez bar curl: 40 (4x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PR sets on row. Disneyland today
Mowglisml
Well-known member
01-20-2019
Rest
Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine + xtend perform
Comments
Recovery from the long miles is fairly quick. Today my legs feel good, i just refrain from working them (try not to be active) Stretch and massage. Just the same day i feel wrecked. i can eat a ton of food. Feet have also been recovering well.
Rest
Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine + xtend perform
Comments
Recovery from the long miles is fairly quick. Today my legs feel good, i just refrain from working them (try not to be active) Stretch and massage. Just the same day i feel wrecked. i can eat a ton of food. Feet have also been recovering well.
Mowglisml
Well-known member
01-21-2019
PWO Stack
-quake caff free 2 scoop + caff
Intra
-karbolyn + eaas + bcaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-leg press: 4, 5, 6, 8, 10 plates (50,40,30,20,10 reps)
-bb squat: 135, 145, 145 (sets of 20)
-seated leg curl: 120 (4x10)
-seated calf: 90x10, 70x15, 12, 12, 45x15,15
Through the Day
-PES - Multi
-Ghost - Fish Oil
-ergonine
Comments
PWO Stack
-quake caff free 2 scoop + caff
Intra
-karbolyn + eaas + bcaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-leg press: 4, 5, 6, 8, 10 plates (50,40,30,20,10 reps)
-bb squat: 135, 145, 145 (sets of 20)
-seated leg curl: 120 (4x10)
-seated calf: 90x10, 70x15, 12, 12, 45x15,15
Through the Day
-PES - Multi
-Ghost - Fish Oil
-ergonine
Comments
Mowglisml
Well-known member
01-22-2019
PWO Stack
-quake caff free 2 scoop + 1/2 scoop re1gn+ ergonine
Intra
-karbolyn + eaas + bcaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-incline machine: 70 each side (3x8)
-bb bench: 165, 155, 155, 155,155(5x5)
-dips/stretch pushups: 8,8,8/ 9,6,6
-bb press: 95x8, 8, 8, 8
-machine rear fly: 115, 110, 105, 100 (4x15)
-vbar press down: 50 (4x12)
-machine tri extension: 80 (4x10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Part of my Post workout meal
Invalid Link Removed
PWO Stack
-quake caff free 2 scoop + 1/2 scoop re1gn+ ergonine
Intra
-karbolyn + eaas + bcaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-incline machine: 70 each side (3x8)
-bb bench: 165, 155, 155, 155,155(5x5)
-dips/stretch pushups: 8,8,8/ 9,6,6
-bb press: 95x8, 8, 8, 8
-machine rear fly: 115, 110, 105, 100 (4x15)
-vbar press down: 50 (4x12)
-machine tri extension: 80 (4x10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Part of my Post workout meal
Invalid Link Removed
Mowglisml
Well-known member
01-25-2019
PWO Stack
-quake caff free 2 scoop + ~100mg caff + ergonine
Intra
-karbolyn + eaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-bb row: 145 (4x8)
-rack pulls: 265 (5 reps of 5)
-straight arm pushdown/ db pullover: 35, / 60 (4x8)
-chest pulls: 50 (2x12)
-hanging leg raises: x11, x10, x7, x11, x10, x10
-ez bar cur: 40 (4x8)
-ez bar preacher: 40 (4x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PWO Stack
-quake caff free 2 scoop + ~100mg caff + ergonine
Intra
-karbolyn + eaas
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-bb row: 145 (4x8)
-rack pulls: 265 (5 reps of 5)
-straight arm pushdown/ db pullover: 35, / 60 (4x8)
-chest pulls: 50 (2x12)
-hanging leg raises: x11, x10, x7, x11, x10, x10
-ez bar cur: 40 (4x8)
-ez bar preacher: 40 (4x8)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Ricky10
Well-known member
Hey!
This is an admirable new direction for you. Those are certainly some long runs in my book! Congratulations on your already impressive progress! You must be cutting up something fierce!
At the same time, I do miss following your supplement oriented logs. Remember all the fun we used to have tracking your nipples during your MASSACR3 run? Good memories! So happens that I am running MASSACR3 now.
One of my goals is to run a marathon before my 30th Birthday as well!
This is an admirable new direction for you. Those are certainly some long runs in my book! Congratulations on your already impressive progress! You must be cutting up something fierce!
At the same time, I do miss following your supplement oriented logs. Remember all the fun we used to have tracking your nipples during your MASSACR3 run? Good memories! So happens that I am running MASSACR3 now.
One of my goals is to run a marathon before my 30th Birthday as well!
justhere4comm
Banned
I have to admit, I initially read the title of the thread as "Fist Marathon" and avoided it until now and read it correctly... lol.
I need new glasses.
Carry on.
I need new glasses.
Carry on.
Ricky10
Well-known member
Oddly enough, I made a post that mentioned fisting not too long ago. Weird!
Don’t ask..
Godstrength
Board Sponsor
Fist marathon on AM... Now that would be a "first".
Ricky10
Well-known member
Fist marathon on AM... Now that would be a "first".
Yeah, don’t be expecting me to participate in one anytime in the near future. My goal was by the time I hit 30 yo, but there is no need to rush into things
Mowglisml
Well-known member
01-27-2019
Rest and recover. Things i learned this week with longer mileage
-remove rack pulls. posterior chain felt too fatigued
-invest in higher calorie gummies. Going to try gatorade ones. Have to eat too many Starburst gummies to equal higher carbs.
-no more calf workouts on mondays
Rest and recover. Things i learned this week with longer mileage
-remove rack pulls. posterior chain felt too fatigued
-invest in higher calorie gummies. Going to try gatorade ones. Have to eat too many Starburst gummies to equal higher carbs.
-no more calf workouts on mondays
Mowglisml
Well-known member
01-28-2019
PWO Stack
-quake caff free 2 scoop + ~100mg caff + ergonine
Intra
-karbolyn + eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-leg press: 5 plates each side* 4* 3 (15, 10, 14 reps respectively)
-bb stiff leg dl/ walking. Lunges: 185/ 35 each hand, each leg (reps 10/8 )
-seated leg curl: 100 (4x12)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
PWO Stack
-quake caff free 2 scoop + ~100mg caff + ergonine
Intra
-karbolyn + eaas
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-leg press: 5 plates each side* 4* 3 (15, 10, 14 reps respectively)
-bb stiff leg dl/ walking. Lunges: 185/ 35 each hand, each leg (reps 10/8 )
-seated leg curl: 100 (4x12)
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Mowglisml
Well-known member
01-29-2019
PWO Stack
-quake caff free 2 scoop + ergonine
Intra
-karbolyn + eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-incline machine press: 70each side (10, 10, 11)
-bb bench: 155 (6, 6,6, 6,9)
-dips: 10, assisted dips: 10, 10
-flat db press: 60 each hand (7, 7, 5)
-machine shoulder press: 70,65, 65, 65(6,6,6,6
-db rear fly: 10, 12.5, 12.5, 12.5 (reps of 25)
-vbar pushdown: 85, 85, 80,80 (reps 8)
-rope overhead extensions
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Last of my quake. Machine presses felt great today.
PWO Stack
-quake caff free 2 scoop + ergonine
Intra
-karbolyn + eaas
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-incline machine press: 70each side (10, 10, 11)
-bb bench: 155 (6, 6,6, 6,9)
-dips: 10, assisted dips: 10, 10
-flat db press: 60 each hand (7, 7, 5)
-machine shoulder press: 70,65, 65, 65(6,6,6,6
-db rear fly: 10, 12.5, 12.5, 12.5 (reps of 25)
-vbar pushdown: 85, 85, 80,80 (reps 8)
-rope overhead extensions
Through the Day
-PES - Multi
-Ghost - Fish Oil
Comments
Last of my quake. Machine presses felt great today.
Mowglisml
Well-known member
02-01-2019
PWO Stack
-total war+ ergonine
Intra
-karbolyn + eaas + xtend perform + bio-gro
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-bb rows: 145 (4x10)
-cable row dual handle: 55 lbs setting (cluster)
-straight armpushdown/ sup cable pulldown (dual handle): 35/35 (reps of 8/12, 4 rounds)
-db shrugs: 50 each hand 4x10
-bb curl: 60, 70, 65, 65(4x8)
-reverse curl: 30, 20, 20,20(4x15)
Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro
Comments
Nice pumps and work today.
PWO Stack
-total war+ ergonine
Intra
-karbolyn + eaas + xtend perform + bio-gro
Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-bb rows: 145 (4x10)
-cable row dual handle: 55 lbs setting (cluster)
-straight armpushdown/ sup cable pulldown (dual handle): 35/35 (reps of 8/12, 4 rounds)
-db shrugs: 50 each hand 4x10
-bb curl: 60, 70, 65, 65(4x8)
-reverse curl: 30, 20, 20,20(4x15)
Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro
Comments
Nice pumps and work today.
Mowglisml
Well-known member
02-04-2019
PWO Stack
-1/2 scoop cp fuel+ ergonine
Intra
-karbolyn + eaas + xtend perform + bio-gro
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
4 rounds of the following circuit (10 reps on everything except isohold)
-leg extension: 100
-goblet squat: 65lbs db
-walking lunge: each leg body weight
-leg extension: isohold
Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro
Comments
Insane quad pumps
PWO Stack
-1/2 scoop cp fuel+ ergonine
Intra
-karbolyn + eaas + xtend perform + bio-gro
Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
4 rounds of the following circuit (10 reps on everything except isohold)
-leg extension: 100
-goblet squat: 65lbs db
-walking lunge: each leg body weight
-leg extension: isohold
Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro
Comments
Insane quad pumps
Mowglisml
Well-known member
02-05-2019
PWO Stack
-1/4 scoop wreckage+ ergonine
Intra
-karbolyn + eaas + xtend perform + bio-gro
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-incline machine press: 70 each side (3x12)
-bb incline press: 45, 95, 115, 135, 145, 155x5(sets of 6)
-dips assisted -25lbs: 3x10
-machine fly: 110, 105, 105 (sets of 10)
-db lateral partials: 25 each side, 30, 45, 45
-cable rear fly: 7.5x25, 25, 5.5x25,25
-rope tri pushdown: 42.5 (4x12)
-behind back rope extension: 32.5 (4x10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro
Comments
PWO Stack
-1/4 scoop wreckage+ ergonine
Intra
-karbolyn + eaas + xtend perform + bio-gro
Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps
-incline machine press: 70 each side (3x12)
-bb incline press: 45, 95, 115, 135, 145, 155x5(sets of 6)
-dips assisted -25lbs: 3x10
-machine fly: 110, 105, 105 (sets of 10)
-db lateral partials: 25 each side, 30, 45, 45
-cable rear fly: 7.5x25, 25, 5.5x25,25
-rope tri pushdown: 42.5 (4x12)
-behind back rope extension: 32.5 (4x10)
Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro
Comments