kernsbak84
Member
Nice! That's some work buddy! That 6 mile sounds like fun
I surprised myself walked the entire thing at a high rate of speed of course with a 40lbs ruck with a end time of exactly 1hr and 30mins.
Getting INSANE PUMPS with VOLATILE!!
- Thread starter kernsbak84
- Start date
I surprised myself walked the entire thing at a high rate of speed of course with a 40lbs ruck with a end time of exactly 1hr and 30mins.
TheSwanks
Well-known member
That's a good clip man 4mph for 6 miles with a 40lb pack
kernsbak84
Member
DAY 8:
Ran 2 miles on the treadmill at a 5% incline for endurance.
Abdominals using my Perfect Sit-up apparataus with level 1 resistance: 2 sets x 30 reps crunches with feet on floor; 2 sets x 30 reps crunches with feet off the floor; 2 sets x 30 reps abdominal twist; 2 sets x 30 reps obliques elbow to knee. Plank for 60 sec on each side and front no rest period between each.
P.S. Happy Mother's Day to all the Mothers out there!
Ran 2 miles on the treadmill at a 5% incline for endurance.
Abdominals using my Perfect Sit-up apparataus with level 1 resistance: 2 sets x 30 reps crunches with feet on floor; 2 sets x 30 reps crunches with feet off the floor; 2 sets x 30 reps abdominal twist; 2 sets x 30 reps obliques elbow to knee. Plank for 60 sec on each side and front no rest period between each.
P.S. Happy Mother's Day to all the Mothers out there!
kernsbak84
Member
I throw some sets of weighted declined sit-ups in about every week!
kernsbak84
Member
Day 9: Two scoops today and I felt the power surging me at just the right time!
Bench Press: 205lbs x 5 reps; 225lbs x 3 reps; 245lbs x 2 reps
Incline Bench Press: 2 sets x 20 reps @ 55lbs DB
Barbell Bent over Rows: 4 set x 8 reps @ 135 lbs
Tricep Rope Pushdowns: 4 sets x 8 reps @ 70lbs
Barbell Shrugs: 3 sets x 10 reps with 2 sec hold @ 125lbs
Incline Rear Delt Flyes ( pinkies up): 3 sets x 12 reps @ 20 lbs
Barbell Complex ( deadlifts, rows,hang cleans, push & press, squats): 4 sets x 10 reps @ 140 lbs 90 sec rest between sets
Abdominals: Crunches 10 sets x 10 reps; Leg Raises with 5lb leg weights ea. 10 sets x 10 reps
Bench Press: 205lbs x 5 reps; 225lbs x 3 reps; 245lbs x 2 reps
Incline Bench Press: 2 sets x 20 reps @ 55lbs DB
Barbell Bent over Rows: 4 set x 8 reps @ 135 lbs
Tricep Rope Pushdowns: 4 sets x 8 reps @ 70lbs
Barbell Shrugs: 3 sets x 10 reps with 2 sec hold @ 125lbs
Incline Rear Delt Flyes ( pinkies up): 3 sets x 12 reps @ 20 lbs
Barbell Complex ( deadlifts, rows,hang cleans, push & press, squats): 4 sets x 10 reps @ 140 lbs 90 sec rest between sets
Abdominals: Crunches 10 sets x 10 reps; Leg Raises with 5lb leg weights ea. 10 sets x 10 reps
drewsicle3210
Well-known member
Good gracious. Kicked some arse did ya?
kernsbak84
Member
Yeah but I tweeked the shoulder a bit.
drewsicle3210
Well-known member
That is no good. Take it easy on the shoulder bro. The alternative is LOTS of time away from the gym, at least for upper body anyway
kernsbak84
Member
nope can't do it
kernsbak84
Member
Day 10:
Still liking the "rush" I get from the two scoops thirty minutes prior to hitting the gym!
Deep Squats( a** touching my heels deep): 5 reps @ 135lbs; 4 reps @ 185lbs; 3 reps @ 205lbs
Weighted Lunges holding 20lbs DB: 3 sets x 5 reps
Decline sit-ups with a 25 lbs plate: 3 sets x 15 reps
Jump Squats holding 15lbs DB : 3 sets x 5 reps
1.5 mile run
Still liking the "rush" I get from the two scoops thirty minutes prior to hitting the gym!
Deep Squats( a** touching my heels deep): 5 reps @ 135lbs; 4 reps @ 185lbs; 3 reps @ 205lbs
Weighted Lunges holding 20lbs DB: 3 sets x 5 reps
Decline sit-ups with a 25 lbs plate: 3 sets x 15 reps
Jump Squats holding 15lbs DB : 3 sets x 5 reps
1.5 mile run
drewsicle3210
Well-known member
I have to get me a tub of this for sure
FUBARMD
Member
Do it! It's about $1 a serving of pure awesomeness.
kernsbak84
Member
Sorry guys that I haven"t posted in the past two days! Shoulder was getting sketchy and after doing those deep squats it was painful in a good sense to even walk. But I will get back to it harder tahn ever on the 17th.
TheSwanks
Well-known member
No problem dude! Careful with that shoulder
drewsicle3210
Well-known member
Best be gettin yo sh!t together!!
Seriously though, i told you about that shoulder. Change up your routine because if you keep on you are going to be out of the game for longer than you are going to like. Just trying to help you out bro. Take a break from the weights and enter cut mode for a bit.
kernsbak84
Member
Will do man I plan on just doing BW exercises for the next couple of days. Thanks for looking out!
drewsicle3210
Well-known member
Hey man, so we came to your neighborhood in the fire truck today to sell some tickets to the annual BBQ at the Fort Mitchell Fire Department.
NOBODY answered the door at 1030. WTF??!
Anyways, i will be expecting you to be buying a ticket for you, your wife, and oldest daughter. I think the little one can eat free. The BBQ is on June 1st, two saturdays from now. $8 a ticket. Not bad for the mass amounts of food you get. What do you say?!?!
Invalid Link Removed
drewsicle3210
Well-known member
.kernsbak84
Member
I might go depends on the work schedule, but the wife and kids are taking a trip up north at that time. While they are gone I will be in the gym 99% of my off time.
drewsicle3210
Well-known member
Well you don't have to go, just have to buy the tickets bro. Support your local FD
kernsbak84
Member
I do with the fire dues! LOL
drewsicle3210
Well-known member
Soooo... That's 3 tickets?
drewsicle3210
Well-known member
.kernsbak84
Member
Day 11:
Okay I have been down for a little bit due to some suspect left shoulder pain, but today I decided to test it out because I hate not working out. Know what I mean? I decided to test it out with some BW training.
Pyramid Push-ups: Regular push-ups 2-14-2; Tricep push-ups 2-12-2; Dive Bomber push-ups 2-12-2; Wide Arm push-ups 2-12-2
Pull-Ups: Pull Ups 2-8-2; Chin-ups 2-8-2; Close Hands 2-8-2; Wide Arm 2-8-2
Abdominal: Half Sit-Ups 30 reps; Crunches 30 reps; Side Sit-ups 30 reps; Obliques 30 reps; Leg Raises 30 reps; Flutterkicks 120 reps
DAY 12:
Cardio Day: Ran 3 miles with 5lbs DB. Man I didn't think the weight would count for much but my arms were burning
Okay I have been down for a little bit due to some suspect left shoulder pain, but today I decided to test it out because I hate not working out. Know what I mean? I decided to test it out with some BW training.
Pyramid Push-ups: Regular push-ups 2-14-2; Tricep push-ups 2-12-2; Dive Bomber push-ups 2-12-2; Wide Arm push-ups 2-12-2
Pull-Ups: Pull Ups 2-8-2; Chin-ups 2-8-2; Close Hands 2-8-2; Wide Arm 2-8-2
Abdominal: Half Sit-Ups 30 reps; Crunches 30 reps; Side Sit-ups 30 reps; Obliques 30 reps; Leg Raises 30 reps; Flutterkicks 120 reps
DAY 12:
Cardio Day: Ran 3 miles with 5lbs DB. Man I didn't think the weight would count for much but my arms were burning
drewsicle3210
Well-known member
Nice workout.... How's the shoulder?
kernsbak84
Member
It's about 96% now!
TheSwanks
Well-known member
Win! Dodged a bullet there my man! I hurt my left shoulder doing flyes once and it took 2 months to stop bothering me
kernsbak84
Member
Yeah I know I feel the luck of the Irish on this one.
cubsfan815
Well-known member
Good to hear. I tweaked my shoulder pretty bad last year, couldn't do shoulder workouts for like 8 months w/o it hurting real bad.
kernsbak84
Member
Day 12: Taking the two scoops love the feeling of a well developed PWO. Volatile is the S***!
Flat Bench Press: 5 reps @ 205lbs; 3 reps @ 220lbs; 2 reps @ 235 lbs /Shoulder felt really good I was taking this one slow.
Incline DB Bench Press: 2 sets x 20 reps @ 50lbs /Shoulder feeling good!
Bent Over BB Rows: 4 sets x 8 reps @ 115lbs
Dips: 4 sets x 8 reps BW
BB Shrugs ( 2sec hold): 3 sets x 8 reps
Hammer Curls: 4 sets x 8 reps @ 50lbs
I decided to skip the Barbell Complex today simply I don't want to risk any injury to the shoulder, and yes I cried a little bit on the inside because of this!
Flat Bench Press: 5 reps @ 205lbs; 3 reps @ 220lbs; 2 reps @ 235 lbs /Shoulder felt really good I was taking this one slow.
Incline DB Bench Press: 2 sets x 20 reps @ 50lbs /Shoulder feeling good!
Bent Over BB Rows: 4 sets x 8 reps @ 115lbs
Dips: 4 sets x 8 reps BW
BB Shrugs ( 2sec hold): 3 sets x 8 reps
Hammer Curls: 4 sets x 8 reps @ 50lbs
I decided to skip the Barbell Complex today simply I don't want to risk any injury to the shoulder, and yes I cried a little bit on the inside because of this!
TheSwanks
Well-known member
well done sir! Glad you're liking Volatile so far!
kernsbak84
Member
I love this stuff it let's me unleash some intensity out on those weights. I'm watching my muscles grow in front of my very own eyes!
cubsfan815
Well-known member
I love Volatile as well. It seems like a very underrated pre workout. It gets me instantly focused and gives a nice boost to mood somehow. A big dose of agmatine, and no stroked out stim feeling!
TheSwanks
Well-known member
not underrated at all! it gets great ratings from 99% of users, were just not as well known as other companies (yet!) but were coming up!!
cubsfan815
Well-known member
That's more what I meant. It does have awesome ratings. Hopefully, more and more people will spread the word for you guys. I have people in my office using Endurance, Volatile, Natural and Lean EFX.
Formutech has been put on my list of favorites with PES, Athletix, Controlled Labs and a few others
TheSwanks
Well-known member
Awesome man! I give out samples to everyone in the office here too. lol
kernsbak84
Member
Day 13: Legs/Abdominals
Deep Squats: 5reps @ 180lbs; 3 reps @ 200lbs; 2 reps @ 205lbs
Jump Squats: 5sets x 5 reps holding 10lbs DB
Stability Ball Hamstring Curls: 3 sets x 15 reps
Decline Bench Sit-ups with Partner Tossing a 20lbs MB :3 sets x 15 reps
Alternating Forward Lunge, holding DB’s: 2 sets x 60 sec holds
Hill Run: 1.5miles
Deep Squats: 5reps @ 180lbs; 3 reps @ 200lbs; 2 reps @ 205lbs
Jump Squats: 5sets x 5 reps holding 10lbs DB
Stability Ball Hamstring Curls: 3 sets x 15 reps
Decline Bench Sit-ups with Partner Tossing a 20lbs MB :3 sets x 15 reps
Alternating Forward Lunge, holding DB’s: 2 sets x 60 sec holds
Hill Run: 1.5miles
TheSwanks
Well-known member
I like seeing how your workouts are put together, they're def not run of the mill
kernsbak84
Member
Day 14:
Pull Ups: 1 set of 15 reps
Front Lat Pulldowns: 2 sets x 15 reps @ 235 lbs
Standing Military DB Shoulder Press: 2 sets x 15 reps @ 55 lbs
Run the Rack DB Curls: 50lbs x 8 reps; 45lbs x 8 reps; 35lbs x 8 reps, 25lbs x 8 reps
Core Circuit: 2 sets each
Sprinter Situps 20 reps
V-Ups 15 reps
Toe Touches 20 reps
Hip Raises 15 reps
BW Complex: 3 sets with 60 sec rest between sets
Moutain Climbers 30 reps
Push Ups 20 reps
Groiners 10 reps
Burpee 5 reps
Pull Ups: 1 set of 15 reps
Front Lat Pulldowns: 2 sets x 15 reps @ 235 lbs
Standing Military DB Shoulder Press: 2 sets x 15 reps @ 55 lbs
Run the Rack DB Curls: 50lbs x 8 reps; 45lbs x 8 reps; 35lbs x 8 reps, 25lbs x 8 reps
Core Circuit: 2 sets each
Sprinter Situps 20 reps
V-Ups 15 reps
Toe Touches 20 reps
Hip Raises 15 reps
BW Complex: 3 sets with 60 sec rest between sets
Moutain Climbers 30 reps
Push Ups 20 reps
Groiners 10 reps
Burpee 5 reps
cubsfan815
Well-known member
How was the pump after you ran the rack on curls?? My arms always feel like they are ready to burst
TheSwanks
Well-known member
I need to get back into these HIIT type complexes...
kernsbak84
Member
Felt like my biceps were going to erupt like a volcano any second !
kernsbak84
Member
I can't do without them!
kernsbak84
Member
Day 15:
Thisweek is a de-load week for me. Trying to get 100% before I complete EFMBstarting next Sunday.
BenchPress: 205lbsx 6 reps; 190lbs x 4 reps
Flat DBBench Press: 50lbs2 sets x 20 reps
SeatedCable Rows: 150lbs2 sets x 15 reps
DBShrugs: 50 lbs2 sets x 10 reps
BarbellComplex: (withjust the Bar) dead lift, bent over rows, hang cleans, push press, back squat; 1set x 8 reps
Thisweek is a de-load week for me. Trying to get 100% before I complete EFMBstarting next Sunday.
BenchPress: 205lbsx 6 reps; 190lbs x 4 reps
Flat DBBench Press: 50lbs2 sets x 20 reps
SeatedCable Rows: 150lbs2 sets x 15 reps
DBShrugs: 50 lbs2 sets x 10 reps
BarbellComplex: (withjust the Bar) dead lift, bent over rows, hang cleans, push press, back squat; 1set x 8 reps
kernsbak84
Member
DAY 16:
Jump Squats: 2 sets x 6 reps holding 10lbs DB
Dead lifts: 205lbs x 5 reps; 225lbs x 6 reps
45 Degree Back Raises BW only: 2 sets x 10 reps
MB Twist: 20lbs MB 2 sets x 10 reps
Battle Ropes: 4 sets for 30 seconds each
30 Min Cardio: 10 min each; Bike, Elliptical, Rope
Jump Squats: 2 sets x 6 reps holding 10lbs DB
Dead lifts: 205lbs x 5 reps; 225lbs x 6 reps
45 Degree Back Raises BW only: 2 sets x 10 reps
MB Twist: 20lbs MB 2 sets x 10 reps
Battle Ropes: 4 sets for 30 seconds each
30 Min Cardio: 10 min each; Bike, Elliptical, Rope
TheSwanks
Well-known member
sorry for the absence, busy weekend!!! still killing it in here! how ya feeling?
kernsbak84
Member
Feeling great thanks!
kernsbak84
Member
Day 17:
Still loving the great flavor of this PWO, and also the pumpage I feel before during and after my hellish workouts. I highly recommend this to everyone.
Pyramid Pull-Ups: Pull-Ups 2-8-2; Chin-Ups 2-8-2; Close Hand 2-8-2; Wide Arm 2-8-2
Pyramid Push-Ups: Regular 2-12-2; Diamond 2-10-2; Dive Bomber 2-10-2; Wide Arm 2-10-2
Abdominal: 30 Half Sit-ups; 30 Crunches; 30 Obliques; 30 Side Crunches; 120 Flutterkicks; 30 Leg Raises; 60 Twist
Timed 2 Mile Run: 14:00 minutes
Still loving the great flavor of this PWO, and also the pumpage I feel before during and after my hellish workouts. I highly recommend this to everyone.
Pyramid Pull-Ups: Pull-Ups 2-8-2; Chin-Ups 2-8-2; Close Hand 2-8-2; Wide Arm 2-8-2
Pyramid Push-Ups: Regular 2-12-2; Diamond 2-10-2; Dive Bomber 2-10-2; Wide Arm 2-10-2
Abdominal: 30 Half Sit-ups; 30 Crunches; 30 Obliques; 30 Side Crunches; 120 Flutterkicks; 30 Leg Raises; 60 Twist
Timed 2 Mile Run: 14:00 minutes
drewsicle3210
Well-known member
Beast mode!