Epolis13
Active member
I've been the same the past year or 2. As much as I love indulging, I do not enjoy being uncomfortably stuffed. I did wear my stretchy pants, but I only had 1 plate of food and wasn't even hungry for dessert.
Hemavo2 Max meets Winter Bulk and Gotti
- Thread starter Young Gotti
- Start date
I've been the same the past year or 2. As much as I love indulging, I do not enjoy being uncomfortably stuffed. I did wear my stretchy pants, but I only had 1 plate of food and wasn't even hungry for dessert.
Young Gotti
Well-known member
Tuesday
Squat 3 sets
Leg press superset with calf raises 3 sets
Lat pulldown 3 sets
Rope low row 3 sets
Straight bar pull down 3 sets
DB curl 3 sets
Preacher curl machine superset with stiff leg dead lift 3 sets
Reverse curls 3 sets
Felt like I had a good workout yesterday. The weight was moving nicely, no PR's or that sort of thing but I increased my weight on squats for 8 reps over the last week which I was happy about. I concentrated heavily on my squeeze during the curls and they felt like I was really exhausting the muscle. Stiff leg dead's I was feeling a really nice squeeze in my hams and glutes. I tend to do "half reps" for stiff legs, once I feel my glutes activate I lower again and must have gone to high on a rep or two, my lower back was feeling it when I was laying in bed last night.
I'm def feeling thicker in my upper body, today I put a button down on that I've had for alittle bit and it's noticeably more snug in my shoulder and chest area. Yesterday in the gym I looked bigger in the upper body even with a baggy t shirt on. My quads looked bigger after my shower last night too, but I'm thinking they still had a pump, i'll take a closer look when they are cold tonight.
The pump in my bicep is incredible, I love the feeling so much I don't even need to go heavy, I prefer the higher rep ranges and tight squeeze to get them full of blood.
Squat 3 sets
Leg press superset with calf raises 3 sets
Lat pulldown 3 sets
Rope low row 3 sets
Straight bar pull down 3 sets
DB curl 3 sets
Preacher curl machine superset with stiff leg dead lift 3 sets
Reverse curls 3 sets
Felt like I had a good workout yesterday. The weight was moving nicely, no PR's or that sort of thing but I increased my weight on squats for 8 reps over the last week which I was happy about. I concentrated heavily on my squeeze during the curls and they felt like I was really exhausting the muscle. Stiff leg dead's I was feeling a really nice squeeze in my hams and glutes. I tend to do "half reps" for stiff legs, once I feel my glutes activate I lower again and must have gone to high on a rep or two, my lower back was feeling it when I was laying in bed last night.
I'm def feeling thicker in my upper body, today I put a button down on that I've had for alittle bit and it's noticeably more snug in my shoulder and chest area. Yesterday in the gym I looked bigger in the upper body even with a baggy t shirt on. My quads looked bigger after my shower last night too, but I'm thinking they still had a pump, i'll take a closer look when they are cold tonight.
The pump in my bicep is incredible, I love the feeling so much I don't even need to go heavy, I prefer the higher rep ranges and tight squeeze to get them full of blood.
Young Gotti
Well-known member
Wednesday
20 minutes liss cardio
Roman chair leg raises superset with weighted side dips 4 sets
Crunches 4 sets
Nothing exciting about Wednesdays workout but for some odd reason I was looking forward to taking the intensity down a notch for a day looked forward to get putting my headphones on and walking. I went a bit over 20 minutes just because I wasn't really paying attention to the time.
After I posted yesterday about how the shirt felt tight, I struggled the rest of the day just feeling fat and warm. It could of been the temperature in my building. I'm going to stick with this plan until the new year but I feel like some HIIT cardio could make me feel better.
20 minutes liss cardio
Roman chair leg raises superset with weighted side dips 4 sets
Crunches 4 sets
Nothing exciting about Wednesdays workout but for some odd reason I was looking forward to taking the intensity down a notch for a day looked forward to get putting my headphones on and walking. I went a bit over 20 minutes just because I wasn't really paying attention to the time.
After I posted yesterday about how the shirt felt tight, I struggled the rest of the day just feeling fat and warm. It could of been the temperature in my building. I'm going to stick with this plan until the new year but I feel like some HIIT cardio could make me feel better.
Young Gotti
Well-known member
Thursday
Flat Bench superset with rear delt fly 3 sets
Under hand bench superset with seated side lateral raise 3 sets
Decline Hammer Strength superset with facepull 3 sets
Skull Crushers into close grip press 3 sets
Underhand reverse extensions 3 sets
Rope Extensions 3 sets
Hammer strength press superset with cable side raises 3 sets
Good workout here, the flat press didn't lead to great weight going up but the squeeze in my pecs was solid. I did set a PR for the underhand press. Thats a tricky movement and it's kind of scary to go superheavy, you have a bar sitting in your palms with is tricky. But I went heavy and the weight was moving which I was happy with. For anyone who's never tried this movement I recommend it. I used to do it as part of my chest workout and noticed marked improvements in my upper chest. Facepulls of course needed to be thrown in because I have a bad trap muscle and i feel like facepulls and straight bar pulldowns help with my posture.
Pump was pretty good too. I really like hitting muscles a few times a week but still to get a pump it's a good feeling. Overall though I feel like I look bigger or more solid even in regular clothes. Pretty happy as my hard work is really starting to show.
Flat Bench superset with rear delt fly 3 sets
Under hand bench superset with seated side lateral raise 3 sets
Decline Hammer Strength superset with facepull 3 sets
Skull Crushers into close grip press 3 sets
Underhand reverse extensions 3 sets
Rope Extensions 3 sets
Hammer strength press superset with cable side raises 3 sets
Good workout here, the flat press didn't lead to great weight going up but the squeeze in my pecs was solid. I did set a PR for the underhand press. Thats a tricky movement and it's kind of scary to go superheavy, you have a bar sitting in your palms with is tricky. But I went heavy and the weight was moving which I was happy with. For anyone who's never tried this movement I recommend it. I used to do it as part of my chest workout and noticed marked improvements in my upper chest. Facepulls of course needed to be thrown in because I have a bad trap muscle and i feel like facepulls and straight bar pulldowns help with my posture.
Pump was pretty good too. I really like hitting muscles a few times a week but still to get a pump it's a good feeling. Overall though I feel like I look bigger or more solid even in regular clothes. Pretty happy as my hard work is really starting to show.
Young Gotti
Well-known member
Saturday
Leg extension supserset with laying leg curl superset with t bar row 3 sets
Leg press supserset with close grip lat pulldown 3 sets
Weighted split leg squat superset with straight bar pulldown 3 sets
ez curl bar curls 3 sets
reverse curl 3 sets
double arm high cable curl 3 sets
Energy was a bit low this morning. I got family visiting from out of town so I was out a little last night so I was out later than I wanted to be. Usually I would front squat today and do pull ups but I just felt groggy. After my leg press work I felt like I need to wake up or do something a bit difficult, so I did the split leg squat, for me thats a tough exercise. I really feel the stretch and the burn as I get to higher reps. For anyone who has ever watched Jon Meadows and Evan C train together I do it the way they do. I usually get really sore every time I do these so I gutted through it. Even though I felt tired I had a decent sweat going on and breathing heavy so I'll take it.
The pump in my back is still there. I bent over to grab something at the house and could feel my whole lat still had a decent pump to it. My biceps are pumping up super easy on this log which is great. Over the years I haven't really enjoyed training biceps or didn't put the intensity in that department but recently I'm really into doing biceps again.
Leg extension supserset with laying leg curl superset with t bar row 3 sets
Leg press supserset with close grip lat pulldown 3 sets
Weighted split leg squat superset with straight bar pulldown 3 sets
ez curl bar curls 3 sets
reverse curl 3 sets
double arm high cable curl 3 sets
Energy was a bit low this morning. I got family visiting from out of town so I was out a little last night so I was out later than I wanted to be. Usually I would front squat today and do pull ups but I just felt groggy. After my leg press work I felt like I need to wake up or do something a bit difficult, so I did the split leg squat, for me thats a tough exercise. I really feel the stretch and the burn as I get to higher reps. For anyone who has ever watched Jon Meadows and Evan C train together I do it the way they do. I usually get really sore every time I do these so I gutted through it. Even though I felt tired I had a decent sweat going on and breathing heavy so I'll take it.
The pump in my back is still there. I bent over to grab something at the house and could feel my whole lat still had a decent pump to it. My biceps are pumping up super easy on this log which is great. Over the years I haven't really enjoyed training biceps or didn't put the intensity in that department but recently I'm really into doing biceps again.
love2liftkat
Board Sponsor
I agree! ^^ Can't wait to try it for myself! Great work Young Gotti
Young Gotti
Well-known member
Monday
Squat 3 sets
Leg press superset with calve raises 3 sets
Lat pulldown 3 sets
Low rope cable row 3 sets
Straight bar pulldown 3 sets
Rope hammer curls 3 sets
DB curl 3 sets
Preacher curl machine 3 sets
Fairly good workout yesterday. The squats felt really easy, sort of. After the first set I racked the weight and felt a pop in my bicep, almost like a sting. So I was concerned I hurt something but it went away fairly quickly. The weight was moving pretty smoothly on squats, I got to the last heavy set and thought it felt good, until the last rep where getting out of the hole was difficult, for a second I thought I was going to dump the weight but I got it up. The back work went fairly smooth and of course the biceps pumped up pretty fast.
Next week I'm going to go back to my normal split just to change things up and see how my body reacts to the change. I miss doing more sets of squats, not doing deadlifts, and really going fast to make sure I get all the movements in. Now I just have to remember this next Monday when I walk in the gym.
Squat 3 sets
Leg press superset with calve raises 3 sets
Lat pulldown 3 sets
Low rope cable row 3 sets
Straight bar pulldown 3 sets
Rope hammer curls 3 sets
DB curl 3 sets
Preacher curl machine 3 sets
Fairly good workout yesterday. The squats felt really easy, sort of. After the first set I racked the weight and felt a pop in my bicep, almost like a sting. So I was concerned I hurt something but it went away fairly quickly. The weight was moving pretty smoothly on squats, I got to the last heavy set and thought it felt good, until the last rep where getting out of the hole was difficult, for a second I thought I was going to dump the weight but I got it up. The back work went fairly smooth and of course the biceps pumped up pretty fast.
Next week I'm going to go back to my normal split just to change things up and see how my body reacts to the change. I miss doing more sets of squats, not doing deadlifts, and really going fast to make sure I get all the movements in. Now I just have to remember this next Monday when I walk in the gym.
criticalbench
Legend
Glad it doesn't sound serious bro..
I was doing leg curls 3 weeks ago, half way through a rep I felt/heard a pop.. my hamestring swelled up horribly, I couldn't walk for 3 days.. It's been 3 weeks.. I start retraining legs slowly in January again. Luckily, legs are my best bodypart!
I was doing leg curls 3 weeks ago, half way through a rep I felt/heard a pop.. my hamestring swelled up horribly, I couldn't walk for 3 days.. It's been 3 weeks.. I start retraining legs slowly in January again. Luckily, legs are my best bodypart!
Young Gotti
Well-known member
Tuesday
Flat Bench 4 sets
Decline Hammer Strength 3sets
Shoulder press 3 sets
Side lateral Raise 3 sets
Underhand overhead backwards extensions 3 sets
Straight bar extension 3 sets
Cable cross low setting superset with face pull superset with rope extension 3 sets
Dips 2 sets
Cable kickback 2 sets
So I set a PR for bench, I went into the gym feeling awesome. I was looking forward to the gym all day and it showed towards the beginning of the workout. I felt really good benching but on my pr I felt some pain in my lower chest. I went on to do decline press because the incline bench was literally taken for an hour. I didn't feel anymore pain. I felt powerful during the shoulder press and a really good squeeze for the side lateral raises. The problems came when I went to do dips. I felt like I should close out my workout with dips which will hit all the muscles I worked. But when I lowered myself I had some intense pain in my lower chest. I thought something was wrong. As the night went on I didn't notice the pain anymore and the funny thing is I choked on water later in the night and the other side of my chest hurt. This morning getting out of the car my chest hurt.
So it was a good workout I was happy with, hope the injury isn't anything big. The strength increase so far during this log has me satisfied and the pump in my chest yesterday was awesome.
Flat Bench 4 sets
Decline Hammer Strength 3sets
Shoulder press 3 sets
Side lateral Raise 3 sets
Underhand overhead backwards extensions 3 sets
Straight bar extension 3 sets
Cable cross low setting superset with face pull superset with rope extension 3 sets
Dips 2 sets
Cable kickback 2 sets
So I set a PR for bench, I went into the gym feeling awesome. I was looking forward to the gym all day and it showed towards the beginning of the workout. I felt really good benching but on my pr I felt some pain in my lower chest. I went on to do decline press because the incline bench was literally taken for an hour. I didn't feel anymore pain. I felt powerful during the shoulder press and a really good squeeze for the side lateral raises. The problems came when I went to do dips. I felt like I should close out my workout with dips which will hit all the muscles I worked. But when I lowered myself I had some intense pain in my lower chest. I thought something was wrong. As the night went on I didn't notice the pain anymore and the funny thing is I choked on water later in the night and the other side of my chest hurt. This morning getting out of the car my chest hurt.
So it was a good workout I was happy with, hope the injury isn't anything big. The strength increase so far during this log has me satisfied and the pump in my chest yesterday was awesome.
Young Gotti
Well-known member
No I'm not sure, it was when I went heavy so hopefully just a pulled muscle or something. Not exactly sure but it wasn't the most intense pain in the world so hoping it doesn't linger.
Young Gotti
Well-known member
Wednesday
LISS cardio on a treadmill
ab lounge, too many sets, just did a whole bunch
Nothing fun to report here, went in, did my time and went home. My pec muscle still hurt a bit, I bent over to put down a cleaning bottle on the floor and felt it. So as I was walking on the treadmill I did a few things to try and stretch or turn lightly to see what would hurt or not hurt and it wasn't too bad. But when I went and did abs I felt some pain. If you know what the ab lounge is you know you could really stretch backwards and that's when I'd feel some pain in my lower chest area but only one the left side. I still have a few days to let it heal before I'm due to train chest again so hoping it goes away.
LISS cardio on a treadmill
ab lounge, too many sets, just did a whole bunch
Nothing fun to report here, went in, did my time and went home. My pec muscle still hurt a bit, I bent over to put down a cleaning bottle on the floor and felt it. So as I was walking on the treadmill I did a few things to try and stretch or turn lightly to see what would hurt or not hurt and it wasn't too bad. But when I went and did abs I felt some pain. If you know what the ab lounge is you know you could really stretch backwards and that's when I'd feel some pain in my lower chest area but only one the left side. I still have a few days to let it heal before I'm due to train chest again so hoping it goes away.
Young Gotti
Well-known member
Sorry to hear about the lower pec pain. Besides that, it seems you are doing really well. Hopefully that pain will subside soon. I've had too many pains to write down. Some have gone away and others, well we won't talk about those
haha I hear ya, like 3 or 4 years ago I hurt my shoulder on a bicep machine of all things...but the pain lingered for months, it wasn't bad but it was annoying
Young Gotti
Well-known member
Thursday
Leg extension superset with laying leg curl superset with t bar row 3 sets
Front squat superset with pull ups 3 sets
Leg press superset with hammer strength low row 3 sets
Straight bar pull down superset with db straight leg DL 3 sets
Straight bar cable curl 6 sets
Straight bar reverse cable curl 4 sets
Set a PR for front squat, but that's not saying much. Over all the years of training I've just started using the front squat and still feel like my balance and form get iffy too often. So even though it's a best for me I feel like I could go a lot heavier, just not confident enough in my form to think the extra weight would be worthwhile. I've been barking at a big guy in my gym to keep going heavier on his lifts because he makes them look fairly easy so I figured I'd just put my money where my mouth is and do a bit more weight than I'm used to. Overall I didn't notice any kind of real pumps today. I was running low on time at the end and the cable curls felt like the contraction was good but a pump just never really got going.
This morning my knee is in a bit of pain, I'm falling apart. I'll probably take a few days off here or there as the holidays get closer hopefully to recover a bit, if I'm still hurting myself I'll probably take a few consecutive days off at the beginning of the year. I like doing that anyway just to avoid the new years ppl.
Leg extension superset with laying leg curl superset with t bar row 3 sets
Front squat superset with pull ups 3 sets
Leg press superset with hammer strength low row 3 sets
Straight bar pull down superset with db straight leg DL 3 sets
Straight bar cable curl 6 sets
Straight bar reverse cable curl 4 sets
Set a PR for front squat, but that's not saying much. Over all the years of training I've just started using the front squat and still feel like my balance and form get iffy too often. So even though it's a best for me I feel like I could go a lot heavier, just not confident enough in my form to think the extra weight would be worthwhile. I've been barking at a big guy in my gym to keep going heavier on his lifts because he makes them look fairly easy so I figured I'd just put my money where my mouth is and do a bit more weight than I'm used to. Overall I didn't notice any kind of real pumps today. I was running low on time at the end and the cable curls felt like the contraction was good but a pump just never really got going.
This morning my knee is in a bit of pain, I'm falling apart. I'll probably take a few days off here or there as the holidays get closer hopefully to recover a bit, if I'm still hurting myself I'll probably take a few consecutive days off at the beginning of the year. I like doing that anyway just to avoid the new years ppl.
Young Gotti
Well-known member
Saturday
Chest press machine superset with shoulder press machine superset with dip machine 4 sets
Cable crossovers superset with single underhand extension superset with side lateral raises 4 sets
extra cardio
I took it easy as I've been hurting myself a lot lately and this week I'm going to try my old split. Monday is Chest and Tri's. So Saturday I built up a decent pump and worked kind of fast in order to feel a good burn. Its the same workout I did last winter on Wednesday's in order to hit my upper body twice in a week. I still challenged myself with the weights but kept the reps closer to 10-15. Because I wanted to keep the overall volume low I did a bit of extra cardio.
Chest press machine superset with shoulder press machine superset with dip machine 4 sets
Cable crossovers superset with single underhand extension superset with side lateral raises 4 sets
extra cardio
I took it easy as I've been hurting myself a lot lately and this week I'm going to try my old split. Monday is Chest and Tri's. So Saturday I built up a decent pump and worked kind of fast in order to feel a good burn. Its the same workout I did last winter on Wednesday's in order to hit my upper body twice in a week. I still challenged myself with the weights but kept the reps closer to 10-15. Because I wanted to keep the overall volume low I did a bit of extra cardio.
Young Gotti
Well-known member
Cross arms. The way I've been doing it is, I walk up to the bar with my arms straight in front of me, get it level on my upper chest and lift it. This gives me an idea that it's balanced, then I cross my arms with my elbows out just to balance it as I go. I try and keep my elbows high when I do the reps. Seems to help but maybe it's just in my head.
Young Gotti
Well-known member
Monday
Flat Bench 4 sets
Incline Bench 5 sets
Cable crossover 4 sets
Skull Crusher 3 sets
Overhead DB press 3 sets
Straight bar extension 3 sets
DB kickbacks 1 set
As I mentioned this week I'm going to go back to a more normal split just to see what happens to my strength/pump/ and fullness. Yesterday I felt zoned in the entire workout. However the strength wasn't the greatest, I figured I'd go in and see what I could do. I tried for a PR on bench and failed but whatever. I really felt like I pushed myself throughout the whole workout, the incline bench was a struggle, not doing the weight just that it took a lot out of me overall. Tricep work also felt good. Usually after skull crushers I would go to cables but I felt ready to roll so I continued with the dumbbell presses. Last night in the mirror I felt like I did look pretty thick overall.
The pump in my chest was really solid during the workout. I was hoping to get on the hammer strength machine at some point but time and the people in the gym didn't allow it but for what I did the pump was really nice. It's nice to get out of the shower and it look like your upper chest is starting to catch up to your lower chest haha. Tricep pump wasn't the greatest but that's where I'm most sore this morning so go figure.
Flat Bench 4 sets
Incline Bench 5 sets
Cable crossover 4 sets
Skull Crusher 3 sets
Overhead DB press 3 sets
Straight bar extension 3 sets
DB kickbacks 1 set
As I mentioned this week I'm going to go back to a more normal split just to see what happens to my strength/pump/ and fullness. Yesterday I felt zoned in the entire workout. However the strength wasn't the greatest, I figured I'd go in and see what I could do. I tried for a PR on bench and failed but whatever. I really felt like I pushed myself throughout the whole workout, the incline bench was a struggle, not doing the weight just that it took a lot out of me overall. Tricep work also felt good. Usually after skull crushers I would go to cables but I felt ready to roll so I continued with the dumbbell presses. Last night in the mirror I felt like I did look pretty thick overall.
The pump in my chest was really solid during the workout. I was hoping to get on the hammer strength machine at some point but time and the people in the gym didn't allow it but for what I did the pump was really nice. It's nice to get out of the shower and it look like your upper chest is starting to catch up to your lower chest haha. Tricep pump wasn't the greatest but that's where I'm most sore this morning so go figure.
TexasLifter89
Well-known member
I love finishing out with the hammer strength incline, nails my chest when it's pre-fatigued. How much water are you taking in?
Young Gotti
Well-known member
To be honest once I hit a gallon I kind of stop counting. Between waking up and the end of work I drink 3 quarts of water. At the gym I have another quart, but when I'm 3/4 done I refill it usually and drink all of it. Then for dinner I drink another 16oz's give or take and late night I've been drinking my Phytofuze in another 16oz's of water.
I figure if I hit a gallon I'm good, I don't get close to 2 gallon's.
Young Gotti
Well-known member
Tuesday
Deadlift 4 sets
Pull ups 1 set
Lat Pulldown 3 sets
T bar row superset with meadows row 3 sets
Straight bar pulldown 3 sets
DB single arm preacher curl 3 sets
Preacher curl machine 3 sets
Double bicep cable curl superset with reverse curl 3 sets
I come here today humbled haha. It's been awhile since I deadlifted because of the type of split I was running and was super excited to get back to them yesterday. I didn't go super heavy but it was a struggle to say the least. My trap muscle tightened up in my neck and it was giving me pain and making me a little dizzy. As you see I tried to do pull ups and was like wow that was way harder than it should be. After alittle bit I felt better but it felt like I never deadlifted before.
My back is really sore today. I could feel every muscle every time I move. Bicep pumps were out of control last night. Even when I was washing my hair I could feel my arms still all pumped up.
This morning I woke up, I feel full and seem to look full. The band on the arm of my shirt feels snug. Can the pump really last this long?
Deadlift 4 sets
Pull ups 1 set
Lat Pulldown 3 sets
T bar row superset with meadows row 3 sets
Straight bar pulldown 3 sets
DB single arm preacher curl 3 sets
Preacher curl machine 3 sets
Double bicep cable curl superset with reverse curl 3 sets
I come here today humbled haha. It's been awhile since I deadlifted because of the type of split I was running and was super excited to get back to them yesterday. I didn't go super heavy but it was a struggle to say the least. My trap muscle tightened up in my neck and it was giving me pain and making me a little dizzy. As you see I tried to do pull ups and was like wow that was way harder than it should be. After alittle bit I felt better but it felt like I never deadlifted before.
My back is really sore today. I could feel every muscle every time I move. Bicep pumps were out of control last night. Even when I was washing my hair I could feel my arms still all pumped up.
This morning I woke up, I feel full and seem to look full. The band on the arm of my shirt feels snug. Can the pump really last this long?
Young Gotti
Well-known member
Wednesday
LISS cardio
hanging leg raises superset with weighted side dips 3 sets
crunches 4 sets
rope crunches 2 sets
So my gym Is getting some stuff re-padded, I usually do roman chair leg raises but the pads were gone. So I used the dip handles from the piece of equipment and did leg raises while holding myself up on the handles. It was an interesting new movement for me. Anyway, nothing really to report as far as the workout goes.
For three days now I haven't slept well and I've felt pretty fuzzy in the morning. Like my brain isn't working very well. First day or two I sort of brushed it off but this is 3 days in a row now. Usually when this happens I need some time off. I'm hoping doing the once a week split will maybe help a bit and get me to the end of the year.
LISS cardio
hanging leg raises superset with weighted side dips 3 sets
crunches 4 sets
rope crunches 2 sets
So my gym Is getting some stuff re-padded, I usually do roman chair leg raises but the pads were gone. So I used the dip handles from the piece of equipment and did leg raises while holding myself up on the handles. It was an interesting new movement for me. Anyway, nothing really to report as far as the workout goes.
For three days now I haven't slept well and I've felt pretty fuzzy in the morning. Like my brain isn't working very well. First day or two I sort of brushed it off but this is 3 days in a row now. Usually when this happens I need some time off. I'm hoping doing the once a week split will maybe help a bit and get me to the end of the year.
Young Gotti
Well-known member
Thursday
Leg extension superset with laying leg curl 4 sets
Squats 5 sets
Box squats 4 sets
Seated Calve raises superset with vertical leg press 4 sets
Went into the gym with sore hamstrings still from deadlifting on Tuesday. I figured doing some leg curls I'd get some blood in my ham's and the pain and tightness would go away. But once I got to squats I really felt my hamstrings every rep. Once I got to box squats is when I knew I was in trouble. I felt a full leg pump coming on hard. It wasn't just my quads or just my ham's, it was literally wrapping around my whole leg. That's when I decided the vertical leg press could cause some extra torture as gravity just pushes even more blood into the legs.
It felt really good to be able to do a long squat session. I haven't done anything like that in awhile. I didn't go super heavy but my rep range was on the higher side.
So just alittle update. I tend to take peoples comments about changes in my body as a sign that theres some real noticeable differences. I don't know if he's trolling or not but a guy at work started calling me Johnny Bravo (which I had to look up) and just makes comments about how big I am or how big I'll be in a year or two. So I just take that I'm adding size that's noticeable to other people. However last night was another sleepless night. I feel super foggy this morning. So today is a welcomed rest day to hopefully get myself recharged a bit.
Leg extension superset with laying leg curl 4 sets
Squats 5 sets
Box squats 4 sets
Seated Calve raises superset with vertical leg press 4 sets
Went into the gym with sore hamstrings still from deadlifting on Tuesday. I figured doing some leg curls I'd get some blood in my ham's and the pain and tightness would go away. But once I got to squats I really felt my hamstrings every rep. Once I got to box squats is when I knew I was in trouble. I felt a full leg pump coming on hard. It wasn't just my quads or just my ham's, it was literally wrapping around my whole leg. That's when I decided the vertical leg press could cause some extra torture as gravity just pushes even more blood into the legs.
It felt really good to be able to do a long squat session. I haven't done anything like that in awhile. I didn't go super heavy but my rep range was on the higher side.
So just alittle update. I tend to take peoples comments about changes in my body as a sign that theres some real noticeable differences. I don't know if he's trolling or not but a guy at work started calling me Johnny Bravo (which I had to look up) and just makes comments about how big I am or how big I'll be in a year or two. So I just take that I'm adding size that's noticeable to other people. However last night was another sleepless night. I feel super foggy this morning. So today is a welcomed rest day to hopefully get myself recharged a bit.
TexasLifter89
Well-known member
Are you thinking the sleepless nights are due to Hemov2? I've never noticed that myself. Are you taking any stims, stress or something on your mind?
Young Gotti
Well-known member
No i dont think its the hemvo2, ive used all the ingredients in hemvo2 before and never noticed a sleep problem, i am taking caffeine in the form of coffee, but nothing more than the amount ive been useing for months even before i started this logs
Ive had a common stress for about 8-9months in my personal life but not any new stressors that would all of a sudden cause issues
Ive noticed every 3 or 4 months of constant training i deal with minor sleep issues and foggyness, funny thing is i usually also experience doms that last longer than normal and this time im getting sore but not even close to the extent that im used to
criticalbench
Legend
Stress can make you sleep, or make it very hard to sleep bro. Handle that stress by any means necessary IMO.
love2liftkat
Board Sponsor
Do you ever do a deload when you start to feel that way? Especially since you've been training hard and getting injuries. I always thought it was silly unless you were a PL but i started feeling similar a while back, did a deload and I was amazed at how much it helped! You might give that a try!
Young Gotti
Well-known member
Yeah deloads are a good way to get recover, i personally like time off better, what i usually do is come up with some house stuff that needs to do be done and work on that during my time off, i got some flooring on black friday for my kitchen so ill put that in after the holidays during my time off
I wont stop the log for time off, ill keep pushing myself, funny part is i deal with some extra pain from minor injuries but my workouts have still be satisfying
Young Gotti
Well-known member
I take Friday and Sunday's off, but I still do workout on Saturday mornings.
Young Gotti
Well-known member
Saturday
Seated DB side raises 5 sets
Rear delt Flies 4 sets
Standing shoulder press 3 sets
Facepull 3 sets
Hack squat shoulder press superset with side lateral raise (different angle) 3 sets
I had a pretty good workout. The focus was awesome, I moved through the workout really smoothly, the rest between sets was short as well. My energy wasn't the greatest but I just felt good being in the gym and knew what I had to do. Slept pretty good this weekend even though Friday and Saturday took a bit longer to fall asleep but once I was out I was out.
For anyone who hasn't tried them, I stand on the platform of a hack squat machine at my gym and use the handles that would normally be up around your ears for a hack squat as the handles for the press, the movement is almost like a football player hitting those blocking dummies and pushing them. Just a different motion and angle for the normal shoulder press.
It was chilly in the gym so I had a hoodie on the whole time but I could feel a shoulder pump and what was even more impressive was that my body was cold but I could feel the heat coming off of my shoulders. It's been awhile since I had a feeling like that.
Seated DB side raises 5 sets
Rear delt Flies 4 sets
Standing shoulder press 3 sets
Facepull 3 sets
Hack squat shoulder press superset with side lateral raise (different angle) 3 sets
I had a pretty good workout. The focus was awesome, I moved through the workout really smoothly, the rest between sets was short as well. My energy wasn't the greatest but I just felt good being in the gym and knew what I had to do. Slept pretty good this weekend even though Friday and Saturday took a bit longer to fall asleep but once I was out I was out.
For anyone who hasn't tried them, I stand on the platform of a hack squat machine at my gym and use the handles that would normally be up around your ears for a hack squat as the handles for the press, the movement is almost like a football player hitting those blocking dummies and pushing them. Just a different motion and angle for the normal shoulder press.
It was chilly in the gym so I had a hoodie on the whole time but I could feel a shoulder pump and what was even more impressive was that my body was cold but I could feel the heat coming off of my shoulders. It's been awhile since I had a feeling like that.
Young Gotti
Well-known member
tried to sleep in this weekend a bit, took an Epsom salt bath last night....I could say when that alarm went off this morning, I could of used another hour or two haha but besides that I'm feeling ok for right now
Young Gotti
Well-known member
Monday
Flat Bench 5 sets
Incline Bench 4 sets last set was a drop set
Hammer Strength Press 4 sets
Pec Deck 3 sets
Skull Crusher into close grip press 2 sets
Triangle Extension 3 sets
Straight Bar Underhand extension 3 sets
Dip machine 3 sets
Workout started off lethargic, the killer instinct just wasn't there. I didn't plan on going heavy anyway and wanted to concentrate on my reps since I tried to max last week. The flat press was ok but like I said I felt like I was still waking up even though I go to gym after work. However once I got to incline and hammer strength I felt good, the workout really improved. Almost like something kicked in and by the time I hit the pec deck, my chest felt like it was taxed but I was ready to go. The tricep workout wasn't bad either. Had a nice pump in my chest and tri's.
As I was prepping my stuff for the gym last night I took a look at what I had left. Looks like the Hemavo2 might last me until the end of the week but we'll see how far I can go.
Flat Bench 5 sets
Incline Bench 4 sets last set was a drop set
Hammer Strength Press 4 sets
Pec Deck 3 sets
Skull Crusher into close grip press 2 sets
Triangle Extension 3 sets
Straight Bar Underhand extension 3 sets
Dip machine 3 sets
Workout started off lethargic, the killer instinct just wasn't there. I didn't plan on going heavy anyway and wanted to concentrate on my reps since I tried to max last week. The flat press was ok but like I said I felt like I was still waking up even though I go to gym after work. However once I got to incline and hammer strength I felt good, the workout really improved. Almost like something kicked in and by the time I hit the pec deck, my chest felt like it was taxed but I was ready to go. The tricep workout wasn't bad either. Had a nice pump in my chest and tri's.
As I was prepping my stuff for the gym last night I took a look at what I had left. Looks like the Hemavo2 might last me until the end of the week but we'll see how far I can go.
Young Gotti
Well-known member
Tuesday
Pull Ups 3 sets
Deadlifts 4 sets
Straight bar pull down 3 sets
Good morning barbell row 3 sets
DB Curl superset with rope lat pulldown 3 sets
Rope Curl 3 sets
Seated DB hammer curl 3 sets
This week I decided to do pull ups before deadlifts. I felt really good in the gym last night. Even after the dead's I didn't feel shaky in the legs or anything like I did last week. But the time flew by, I didn't think I did enough back work and could of kept going and that's why I did the rope pulldowns. The bicep workout was also really good. The pump was crazy and the veins running from my forearms up through my bicep were really popping. I haven't had veins show up like that since the summer time. It was overall a positive day, just wish I had more time, could of spent the whole night in the gym.
I say I did good morning bar rows. I don't know the name of the bar I used but that's what I called it. The barbell with the cut out in the middle. I really like this bar for rows sometimes. The bar isn't stable in it's weight which makes stabilizing it a bit more difficult. As you row your body fits into the cutout so your elbows get back further adding to the squeeze over a normal bar.
Pull Ups 3 sets
Deadlifts 4 sets
Straight bar pull down 3 sets
Good morning barbell row 3 sets
DB Curl superset with rope lat pulldown 3 sets
Rope Curl 3 sets
Seated DB hammer curl 3 sets
This week I decided to do pull ups before deadlifts. I felt really good in the gym last night. Even after the dead's I didn't feel shaky in the legs or anything like I did last week. But the time flew by, I didn't think I did enough back work and could of kept going and that's why I did the rope pulldowns. The bicep workout was also really good. The pump was crazy and the veins running from my forearms up through my bicep were really popping. I haven't had veins show up like that since the summer time. It was overall a positive day, just wish I had more time, could of spent the whole night in the gym.
I say I did good morning bar rows. I don't know the name of the bar I used but that's what I called it. The barbell with the cut out in the middle. I really like this bar for rows sometimes. The bar isn't stable in it's weight which makes stabilizing it a bit more difficult. As you row your body fits into the cutout so your elbows get back further adding to the squeeze over a normal bar.
Young Gotti
Well-known member
Wednesday
Cardio
Hanging leg raises superset with broomstick twists 4 sets
Ab Lounge 4 sets
An overall boring day, even the podcast I was listening to was pretty lackluster. Nothing really to report other than I cant wait to start HIIT again soon.
Cardio
Hanging leg raises superset with broomstick twists 4 sets
Ab Lounge 4 sets
An overall boring day, even the podcast I was listening to was pretty lackluster. Nothing really to report other than I cant wait to start HIIT again soon.
TexasLifter89
Well-known member
da pump! Good to hear things are feeling better man.
Young Gotti
Well-known member
Thursday
Squats like 9 sets give or take
Leg press superset with standing calve raises 4 sets
I didn't really count my squat sets because after 3 sets between of 8-12 reps and then decided to go heavy for awhile. So I did a bunch of 1 rep sets and kept going up and up on the weight until I was really close to failure. The gym was closing early and I got out of work early so I tried to just push myself a bit before the old man kicked me out. Because I did a bunch of 1 rep sets I decided to go high reps on the leg press and calve raises. As I walked up the steps at my gym my legs did feel like Jell-O.
I didn't go to the gym Friday, Saturday, or sunday. It wasn't really on purpose but I was doing a ton of running around all weekend. I had to travel back and fourth to my girlfriends family along with do my own family thing. They didn't live really close so Saturday I didn't make the gym, it was probably for the better as I needed a few days off anyway. However I feel fat yesterday and this morning. I just think it's due to inactivity and eating junk. Almost like I need a detox more so than fat loss.
So I believe I have enough Hemavo2 for today and tomorrow's workout. Tomorrow might be closer to 3/4 of a scoop but I'll log It and then I"ll put up the review on the first page. On to the New Year
Squats like 9 sets give or take
Leg press superset with standing calve raises 4 sets
I didn't really count my squat sets because after 3 sets between of 8-12 reps and then decided to go heavy for awhile. So I did a bunch of 1 rep sets and kept going up and up on the weight until I was really close to failure. The gym was closing early and I got out of work early so I tried to just push myself a bit before the old man kicked me out. Because I did a bunch of 1 rep sets I decided to go high reps on the leg press and calve raises. As I walked up the steps at my gym my legs did feel like Jell-O.
I didn't go to the gym Friday, Saturday, or sunday. It wasn't really on purpose but I was doing a ton of running around all weekend. I had to travel back and fourth to my girlfriends family along with do my own family thing. They didn't live really close so Saturday I didn't make the gym, it was probably for the better as I needed a few days off anyway. However I feel fat yesterday and this morning. I just think it's due to inactivity and eating junk. Almost like I need a detox more so than fat loss.
So I believe I have enough Hemavo2 for today and tomorrow's workout. Tomorrow might be closer to 3/4 of a scoop but I'll log It and then I"ll put up the review on the first page. On to the New Year
Young Gotti
Well-known member
Monday
Flat Bench 4 sets
Incline Bench 3 sets
Shoulder press 3 sets
Rear Delt Flies 3 sets
Rope Extensions 3 sets
Underhand straight bar extension 3 sets
Reverse overhead underhand extension 3 sets
Underhand flat bench superset with seated side lateral raise 4 sets
Felt good to be in the gym. I felt fat all day yesterday. I wore a new shirt and maybe the shirt was just small. So I was excited to get in the gym and put in some work. I decided since I had 2 days or so left on the log I'd do each muscle group between Monday and Tuesday again. My focus in the gym was really good and the weights were moving smoothly. Not sure if that's how to describe it but the movements felt like I was moving better even if I wasn't able to push extra weight.
I also noticed yesterday at work I didn't have that foggy feeling that I have been having. Hopefully that 3 day rest period really helped and as we get another holiday I have no idea what the gym schedule or my workout schedule is going to be going forward.
The pump during the workout was quality. My chest felt tight and pumped fairly quickly. But where it shined was rear delt flies. The squeeze I was getting was perfection and I noticed a pump really quickly. Overall I left the gym feeling wide and bigger across the top of my body. It's sad to come to an end to this product.
Flat Bench 4 sets
Incline Bench 3 sets
Shoulder press 3 sets
Rear Delt Flies 3 sets
Rope Extensions 3 sets
Underhand straight bar extension 3 sets
Reverse overhead underhand extension 3 sets
Underhand flat bench superset with seated side lateral raise 4 sets
Felt good to be in the gym. I felt fat all day yesterday. I wore a new shirt and maybe the shirt was just small. So I was excited to get in the gym and put in some work. I decided since I had 2 days or so left on the log I'd do each muscle group between Monday and Tuesday again. My focus in the gym was really good and the weights were moving smoothly. Not sure if that's how to describe it but the movements felt like I was moving better even if I wasn't able to push extra weight.
I also noticed yesterday at work I didn't have that foggy feeling that I have been having. Hopefully that 3 day rest period really helped and as we get another holiday I have no idea what the gym schedule or my workout schedule is going to be going forward.
The pump during the workout was quality. My chest felt tight and pumped fairly quickly. But where it shined was rear delt flies. The squeeze I was getting was perfection and I noticed a pump really quickly. Overall I left the gym feeling wide and bigger across the top of my body. It's sad to come to an end to this product.
criticalbench
Legend
It is always nice when you have those good workouts where everything you do feels great!
Young Gotti
Well-known member
Tuesday
Squat 4 sets
Leg press 3 sets
Lat pulldown 3 sets
Rope Low Row 3 sets
Ez curl bar wide grip 3 sets
Ez curl bar close grip 3 sets
Rope high row/lat pull down superset with ez curl reverse curl 3 sets
Leg extension superset with laying leg curl 3 sets
I didn't go high volume on my legs but wow they were pumped and I was super winded. For squats I stayed on the higher rep side and went heavy on leg press. My legs were super filled and felt like noodles. I was breathing heavy after every set and it was cold so my lungs felt frozen. You know that chill inside your body when your breathing heavy in the cold. The rest of the workout after that I was catching up on my breath and towards the end of my bicep work I felt exhausted which was good.
I also did a movement I've seen ppl do where you sit on a bench under a high cable with a rope. But your not under the cable like you would be for a lat pull down but your not far away like a row. The movement ends up being a combination of the two or atleast feels that way. When I got to leg extensions and curls my legs felt like I could of had the lowest weight on the stack and just moving my legs in that motion would be difficult. It was almost painful to do the movements or the reps each and everytime even though the weight wasn't anything crazy.
Last night I got home and my legs still felt wasted. When I was showering I almost felt like I didn't want to stand up anymore. I had to get out of the shower as quickly as possible and sit down. The rest of the night, getting up was a chore on it's own. Best part is, my back was more pumped than me legs were and that pump was felt all night as well.
Squat 4 sets
Leg press 3 sets
Lat pulldown 3 sets
Rope Low Row 3 sets
Ez curl bar wide grip 3 sets
Ez curl bar close grip 3 sets
Rope high row/lat pull down superset with ez curl reverse curl 3 sets
Leg extension superset with laying leg curl 3 sets
I didn't go high volume on my legs but wow they were pumped and I was super winded. For squats I stayed on the higher rep side and went heavy on leg press. My legs were super filled and felt like noodles. I was breathing heavy after every set and it was cold so my lungs felt frozen. You know that chill inside your body when your breathing heavy in the cold. The rest of the workout after that I was catching up on my breath and towards the end of my bicep work I felt exhausted which was good.
I also did a movement I've seen ppl do where you sit on a bench under a high cable with a rope. But your not under the cable like you would be for a lat pull down but your not far away like a row. The movement ends up being a combination of the two or atleast feels that way. When I got to leg extensions and curls my legs felt like I could of had the lowest weight on the stack and just moving my legs in that motion would be difficult. It was almost painful to do the movements or the reps each and everytime even though the weight wasn't anything crazy.
Last night I got home and my legs still felt wasted. When I was showering I almost felt like I didn't want to stand up anymore. I had to get out of the shower as quickly as possible and sit down. The rest of the night, getting up was a chore on it's own. Best part is, my back was more pumped than me legs were and that pump was felt all night as well.