Heading to Shredsville EPI 2.0 & True Shred 12 week run

XxFit4SwatxX

XxFit4SwatxX

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Sorry for the delay been working crazy hours and crushing the gym.

01.13.20

CHEST AND BACK

Incline Bench Press
135x15
185x10
185x7
195x4
205x4

Pull Down Close Grip
175x15
187x15
200x10
212x10
225x8

Flat Bench Press
135x15
185x12
205x6
215x4
225x3

Lat Pull Down Wide with Fat Grips
150x15
162x15
175x12
187x10

Flat Cable Flys
25x15
40x10
40x9
45x8

Standing Cable Row Super Set with Push up
120x15 SS 15 Reps
130x14 SS 15 Reps
140x9 SS 10 Reps
150x8 SS 10 Reps


Im going to post up all the workouts and Ill give you an update on today's workout day log and synopsis of the past few days and where I stand. Weigh in days is Friday lets get under 200lbs break the barrier.
 
XxFit4SwatxX

XxFit4SwatxX

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01.14.20

BICEPS AND TRICEP

Close Grip Bench Press
135x15
155x15
175x10
185x7

EZ CURL BAR STANDING CURL
70x10
70x10
70x10
70x10

Skull Crusher Super Set DB CURL
70x10 SS 30x10
70x10 SS 30x10
70x10 SS 30x10

EZ Curl Bar Pushdown Super Set Reverse Cable Curl
110x15 SS 50x15
120x15 SS 60x15
130x10 SS 70x10

Hammer DB Curl SS Cable Kick Back
35x12 SS 25x10
35x10 SS 25x10
35x10 SS 25x10

Incline Treadmill- 30 Minutes 400 Calories

Lying Weighted Knees to Chest Leg Lift
25x10
25x10
25x10
25x10

Resistance Band Ski Pulls
4 sets- 20 Reps

Ran out of time before work
 
XxFit4SwatxX

XxFit4SwatxX

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01.15.20

DAY #14

Shoulders- Worked out fasted today

Warm up 20 Minutes Incline Treadmill 236 Calories

DB Military Press Seated
40x15
50x12
55x10
60x10
65x6

Seated Shoulder Raise
15x12
15x10 SIDE RAISES
15x10

15x10
15x10 FRONT RAISE
15x9

Standing Cable Handle Shoulder Press Keiser Air Machine
20x10
25x10
25x8
25x8

Reverse Cable Cross Over
10x15
12x15
14x12

14x7
12x4 TRIPLE DROP SET
10x4

INCLINE TREADMILL 20 Minutes 300 Calories

Strength- Feeling great during my workouts and sustaining my strength for the duration. My weight on major lifts really hasn't went up yet. I also haven't really tried to hit any PR's on my lifts. Now that my workouts are switched up a little with Chest/Back Split im going to start adding weight.

Pump- My pumps have been amazing. Its only taking a set or two for the blood to fill in. Really felt this on my Chest and Back day and my arm day. Things are moving along pretty easy.

Endurance- Im gaining endurance with every workout. Im sustaining my endurance and strength through each workout without thinking about it. This is definitely a major plus so far that im getting out of the stack.

Side Effects- So I backed off the protein powder the last few days and have come to realize that its the stack causing my problems in the bathroom. Its like when I go its not happening very easy, its not like constipation just not easy lol.

Overall- I feel like I look leaner, not sure if thats going to coincide with the scale. I feel really good and my diet has been on point. My trip to Costa Rica is April 11th, I have about 10 weeks until the trip. Im really hoping to get under 190lbs.

Im going to hit legs by themselve tomorrow. Going to be doing a ton RDL, Box Squats, and Goblet Squats. Going to be throwing in some Abs and Ski Pulls I need to build up my paddle endurance.
 
XxFit4SwatxX

XxFit4SwatxX

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Well on my last set of box squats I tweaked my MCL yet again. So pissed off right now. I still did some RDL with dumbells. I think I’m going to completely switch my leg days. I’m going to focus on sprints uphill and level keep hitting my RDL and slowly try to add in some leg extensions. My knee only hurts when I start lowering for a squat. Still going to slaughter my workouts just a change up on legs for a while.
 
XxFit4SwatxX

XxFit4SwatxX

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01.17.20

Workout-Chest and Back

4:30am- 2 Caps True Shred, 2 Caps EPI 2.0, 2 Caps Lean Mode

5:00am- 1 Scoop Super Soldier Pre workout

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Strength- To be honest I was exhausted throughout the workout and didn’t feel that strong. I was using minimal rest between sets and zero rest between Super Sets.

Pump- Probably my very day for the pump. My pump was insane. My whole upper body was blood filled for the duration of the workout. Even my arms had a sick pump. My pump lasted a solid two hours post workout.

Endurance- Held strong for the duration of the workout. I was exhausted when I started the workout, but was able to push through every set and Rep.

Overall Well being- feeling a little run down towards the end of the week. I’m 100% starting to get leaner. This week completes 2 weeks. I never weighed in this morning because I was rushing to get to the gym. Tomorrow is going to be Biceps and Triceps and I’ll weigh in and get that posted up. I’m not to sure how much I lost this week in actual weight, I know for sure I’m looking tighter.

Enjoy the weekend everyone.
 

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