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IF Lean Bulking: RecoverPro, TTA-500 (and more)

John Smeton said:
<--fanboy here

maybe put a link in your sig
Click to expand...

Glad to have you, and I'll get right on that. Gonna start this tomorrow. I've been swamped with a 7 page essay and a couple tests. Bear with me ladies and fanboys
 
StephenGarcia said:
Glad to have you, and I'll get right on that. Gonna start this tomorrow. I've been swamped with a 7 page essay and a couple tests. Bear with me ladies and fanboys
Click to expand...

Just tell your professors, sorry, I couldnt finish my essay, I had to train.... you understand right? ha
 
Slept til like 3:30 today. All those nights with only 4 hours of sleep caught up to me.
Took 2 scoops of LemonRecover pro in 20 ounces of water and by 4:10 I was lifting.
On the drive to the gym I drank some Condense (1.5 scoops to really get the juice flowing).

I thought I was gonna feel like crap with so much liquid in my stomach but since I was fasted I didn't even feel it.

Today is shoulder day for me and leg day for everyone else so I had to ninja a squat rack.

Started with Smith Machine shrugs
1 pps x15
2 pps x15

NINJA

Warmed up my rotator cuff and then did some light OHP
Then
1 pps x8 superset SMS 2 pps x15
1 pps x7 superset SMS 1 pps x15
1 pps x6
1 pps x4
I actually enjoying bridging exercises like that a lot, it's always feels great.

Did a little more rotator cuff work cuz it's been irking me lately.

Went off to rear delt flyes on the pec deck machine.
1 arm 100lbs x15
1 arm 130lbs x15
1 arm 150lbs x10 (this was the ticket)
1 arm 150lbs x10 into 2 arm 150lbs til failure

Bent over db rear delt flyes
15 lbs x15
15 lbs x15
15 lbs x12
15 lbs x13 (added 1 more for the hell of it)

Partial DB side lateral raise
60 lbs x10
60 lbs x10 into db external rotation?? 15 lbs x20
55 lbs x10 --> ""
55 lbs x8 --> ""

Machine Shrugs
1 pps x12 --> db shrugs 40 lbs x12
2 pps x12 --> ""
3 pps x12 --> ""
"" --> ""

Went home and ate a huge plate of chicken and rice, beans and a nice slice of pecan pie. 2 caps TTA-500 and plenty of water.

Now I'm writing my 7 page paper and sipping on some more RecoverPro til my next meal again 2 caps TTA-500 and water.

Funny story of the day was this guy next to me was eying my belt (it's purple) like I was stupid or something, he gets to the squat rack next to me and is squatting the same amount that I am pressing. You could tell he was annoyed cuz he added 5 lbers to each side of the bar and was struggling with it.
Moral time: leave your ego at the door.
 
StephenGarcia said:
Slept til like 3:30 today. All those nights with only 4 hours of sleep caught up to me.
Took 2 scoops of LemonRecover pro in 20 ounces of water and by 4:10 I was lifting.
On the drive to the gym I drank some Condense (1.5 scoops to really get the juice flowing).

I thought I was gonna feel like crap with so much liquid in my stomach but since I was fasted I didn't even feel it.

Today is shoulder day for me and leg day for everyone else so I had to ninja a squat rack.

Started with Smith Machine shrugs
1 pps x15
2 pps x15

NINJA

Warmed up my rotator cuff and then did some light OHP
Then
1 pps x8 superset SMS 2 pps x15
1 pps x7 superset SMS 1 pps x15
1 pps x6
1 pps x4
I actually enjoying bridging exercises like that a lot, it's always feels great.

Did a little more rotator cuff work cuz it's been irking me lately.

Went off to rear delt flyes on the pec deck machine.
1 arm 100lbs x15
1 arm 130lbs x15
1 arm 150lbs x10 (this was the ticket)
1 arm 150lbs x10 into 2 arm 150lbs til failure

Bent over db rear delt flyes
15 lbs x15
15 lbs x15
15 lbs x12
15 lbs x13 (added 1 more for the hell of it)

Partial DB side lateral raise
60 lbs x10
60 lbs x10 into db external rotation?? 15 lbs x20
55 lbs x10 --> ""
55 lbs x8 --> ""

Machine Shrugs
1 pps x12 --> db shrugs 40 lbs x12
2 pps x12 --> ""
3 pps x12 --> ""
"" --> ""

Went home and ate a huge plate of chicken and rice, beans and a nice slice of pecan pie. 2 caps TTA-500 and plenty of water.

Now I'm writing my 7 page paper and sipping on some more RecoverPro til my next meal again 2 caps TTA-500 and water.

Funny story of the day was this guy next to me was eying my belt (it's purple) like I was stupid or something, he gets to the squat rack next to me and is squatting the same amount that I am pressing. You could tell he was annoyed cuz he added 5 lbers to each side of the bar and was struggling with it.
Moral time: leave your ego at the door.
Click to expand...

ive been pretty tired too... i got home from work late and laid down for about 30 min. got up and hit Arms. its funny how sometimes you can feel like you are going to drag ass in the gym and then you get there and kill it!

Moral is correct!!!!
 
jiggamanbill said:
ive been pretty tired too... i got home from work late and laid down for about 30 min. got up and hit Arms. its funny how sometimes you can feel like you are going to drag ass in the gym and then you get there and kill it!

Moral is correct!!!!
Click to expand...

Lol yeah I love those days, you just shrug it off and the rest of your day is that much better.

And yeah I've been lowering my weights without even second guessing it a lot lately just to make sure I am contracting the right muscle for the right amount of reps.
 
StephenGarcia said:
Lol yeah I love those days, you just shrug it off and the rest of your day is that much better.

And yeah I've been lowering my weights without even second guessing it a lot lately just to make sure I am contracting the right muscle for the right amount of reps.
Click to expand...

get that squeeze and pump! more important than weight for sure
 
okay awesome, paper has been turned in now I can f*cking breathe lol.
Had to miss legs yesterday as I was watching a few hour long documentaries -_-

anyway back at it today, slept like 3 hours woke up at 830.
2 scoops RecoverPro. Nice to have something in my stomach for a 3 hour class :D

got out and called my bud to wake his lazy ass up to go lift.
I wasn't feeling biceps today, they are my best muscle group so I did tris with a little bit of back touch up. (hitting biceps anyway)

Decline Ez Bar Skullcrushers
70 lb x12
70 lb x12
70 lb x14
70 lb x14

Seated DB Over Head Extension Super Set with Bench Dips
90 lb x12 + 12 dips
75 lb x12 + 8 dips (2 second hold at the bottom)
75 lb x12 + 10 dips (same thing)
75 lb x10 (failure) + 8 dips (got sloppy around 6)

Cable Pressdowns Drop Set Method
110 lb x12 + 45 lb x12
150 lb (maxed) x12 + 70 lb x10
150 lb x12 + 70 lbs x8

Isolateral Row (held squeeze for around a count and a half and only 1 arm at a time, perfect form)
1 pps x12
55 lb ps x14
55 lb ps x15

Underhand Low Row with Lat Pull Down Bar (deep arch and slow release of tension makes this feel amazing)
80 lb x12
110 lb x12
110 lb x12

done.
now I had a homemade weight gainer shake and it was amazing
4 scoops whey (chocolate)
1.5 cups oats
1 tablespoon powdered peanut butter
2 frozen bananas
and a **** ton of almond milk
 
StephenGarcia said:
okay awesome, paper has been turned in now I can f*cking breathe lol.
Had to miss legs yesterday as I was watching a few hour long documentaries -_-

anyway back at it today, slept like 3 hours woke up at 830.
2 scoops RecoverPro. Nice to have something in my stomach for a 3 hour class :D

got out and called my bud to wake his lazy ass up to go lift.
I wasn't feeling biceps today, they are my best muscle group so I did tris with a little bit of back touch up. (hitting biceps anyway)

Decline Ez Bar Skullcrushers
70 lb x12
70 lb x12
70 lb x14
70 lb x14

Seated DB Over Head Extension Super Set with Bench Dips
90 lb x12 + 12 dips
75 lb x12 + 8 dips (2 second hold at the bottom)
75 lb x12 + 10 dips (same thing)
75 lb x10 (failure) + 8 dips (got sloppy around 6)

Cable Pressdowns Drop Set Method
110 lb x12 + 45 lb x12
150 lb (maxed) x12 + 70 lb x10
150 lb x12 + 70 lbs x8

Isolateral Row (held squeeze for around a count and a half and only 1 arm at a time, perfect form)
1 pps x12
55 lb ps x14
55 lb ps x15

Underhand Low Row with Lat Pull Down Bar (deep arch and slow release of tension makes this feel amazing)
80 lb x12
110 lb x12
110 lb x12

done.
now I had a homemade weight gainer shake and it was amazing
4 scoops whey (chocolate)
1.5 cups oats
1 tablespoon powdered peanut butter
2 frozen bananas
and a **** ton of almond milk
Click to expand...



good work on the paper! Workouts / diet looking gooood!

Keep at it
 
Fasted leg training is always tricky, but that's what went down yesterday.
Couple scoops recoverpro then waited til I was almost in the parking lot to drink my ignite 2. (Reasoning was I wanted the energy to peak midway)

Got there and started hitting some squats, my knees felt like crap so after a set of
135x10 I stretched for like 3 minutes.

Tried it out again
135x10 way better

For reals (stopped a couple degrees under parallel, didn't feel like going ass to the grass and I didn't notice a huge difference in contraction)
185x12
225x10
225x10
135x16
135x12

Dead and about to puke from the slight pause on the bottom I was using

Leg Extensions
90x20
90x20 started cramping
70x16
50x20

Leg press (feet all the way up and drove with my ankles, accenting the motion by keeping my toes off the platform.)
1 pps x20
3 pps x20

Partner started throwing up like a noob so we had to go, I didn't mind I could have left after those leg extensions and been perfectly fine. Great workout and great pump. It turns out I did time that ignite right for what I wanted to do that day. Baus mode

More recoverpro 2 pills TTA and then ate 2 roast beef sandwiches and a natural peanut butter sandwich. No protein shake today, I didn't feel like it. sweets get old to me pretty quickly.

Legs feel good today I might go and hit a little hamstrings and calves
 
I messed up on a test just right now, I'm pretty mad that I forgot one of the equations and it just snowballed from there.

Gonna go hit all the heavy movements to take some aggression out. Put this energy to good use. Might even set a pr who knows
 
Distilled Water said:
Do you usually split up legs?

Some days it's great, others its a crap shoot for me.
Click to expand...

It depends, if I am alone I like doing them at the same time.
Squats, lunges, leg extensions, good mornings, leg curls and calve raises is my ideal lifts
With a partner that would take like 2.5 hours and I normally have too short of a break between school and work to do that.
 
I read the article about the Smolov Jr program and just for the lols I tried it today. 6 x 6 at 70% 1 MR. I rounded down by a lb cuz it came out to 206 something but I failed right at the end. Good rep range

Warm-Up bar, 135

205x6
205x6
205x6
205x6
205x6
205x7 (added the last one just to fail)

Deadlifts. I didn't do them on back day and I get anxious if I don't do my deads.

8 sets of 4 at 85% 1 MR

315x4
315x4
315x4
315x4
315x4 (where I'm at right now)
315x4
315x4
315x4

My grip is holding up and my form is good, only had 1 hiccup but I shrugged it off. If anything happens to these rep ranges I'll edit but I see nothing getting in the way. *knock on wood*

1 scoop Ignite 2 and 2 scoops recoverpro waiting for me with some TTA and 2 flat bread natural peanut butter and dried cranberry sandwiches.
 
StephenGarcia said:
Fasted leg training is always tricky, but that's what went down yesterday.
Couple scoops recoverpro then waited til I was almost in the parking lot to drink my ignite 2. (Reasoning was I wanted the energy to peak midway)

Got there and started hitting some squats, my knees felt like crap so after a set of
135x10 I stretched for like 3 minutes.

Tried it out again
135x10 way better

For reals (stopped a couple degrees under parallel, didn't feel like going ass to the grass and I didn't notice a huge difference in contraction)
185x12
225x10
225x10
135x16
135x12

Dead and about to puke from the slight pause on the bottom I was using

Leg Extensions
90x20
90x20 started cramping
70x16
50x20

Leg press (feet all the way up and drove with my ankles, accenting the motion by keeping my toes off the platform.)
1 pps x20
3 pps x20

Partner started throwing up like a noob so we had to go, I didn't mind I could have left after those leg extensions and been perfectly fine. Great workout and great pump. It turns out I did time that ignite right for what I wanted to do that day. Baus mode

More recoverpro 2 pills TTA and then ate 2 roast beef sandwiches and a natural peanut butter sandwich. No protein shake today, I didn't feel like it. sweets get old to me pretty quickly.

Legs feel good today I might go and hit a little hamstrings and calves
Click to expand...



damn partner not able to hang haha
 
Read up on the Smolov Jr program and I decided to give it a go and see what it was all about.

First bench day is 6 sets of 6 at 70% of 1MR. Which came out to be like 205 for me, rounded down to the nearest applicable weight.

Warm up with bar, then 135.

205 x6
205 x6
205 x6
205 x6
205 x6
205 x7 (one more so I could reach failure)

Pretty good rep/set range for the weight. Was impressed on how good it felt and how easy it was to control the weight. Well thought out plan indeed.

I didn't do deadlifts on back day and if I miss deads I get anxious so I had to get em in.

8 sets of 4 at 85% 1 MR

315 x4
315 x4
315 x4
315 x4
315 x4
315 x4
315 x4
315 x4

My grip held strong and my form was money, felt like barfing when I set down the 6th set, controlled my breathing and the next two sets were cake.

Got an overall good workout, lifting heavy and controlled for 14 sets.

Time to get in 2 scoops recoverpro, 2 caps TTA and 2 flatbread natural peanut butter and dried cranberry sandwiches.
 
StephenGarcia said:
Read up on the Smolov Jr program and I decoded to give it a go and see what it was all about.

First bench day is 6 sets of 6 at 70% of 1MR. Which came out to be like 205 for me, rounded down to the nearest applicable weight.

Warm up with bar, then 135.

205 x6
205 x6
205 x6
205 x6
205 x6
205 x7 (one more so I could reach failure)

Pretty good rep/set range for the weight. Was impressed on how good it felt and how easy it was to control the weight. Well thought out plan indeed.

I didn't do deadlifts on back day and if I miss deads I get anxious so I had to get em in.

8 sets of 4 at 85% 1 MR

315 x4
315 x4
315 x4
315 x4
315 x4
315 x4
315 x4
315 x4

My grip held strong and my form was money, felt like barfing when I set down the 6th set, controlled my breathing and the next two sets were cake.

Got an overall good workout, lifting heavy and controlled for 14 sets.

Time to get in 2 scoops recoverpro, 2 caps TTA and 2 flatbread natural peanut butter and dried cranberry sandwiches.
Click to expand...



those sandwiches sound damn good
 
Smolov Jr Second Day
7 sets of 5 at 75%

My insomnia was acting up, I didnt go to sleep til 7 am last night and I didn't wake up til like 4 pm. Worst time to go to the gym here so I waited til 630 ish. Have to say my stomach was pretty darn empty when I took my scoop of ignite. Took 2 scoops Lemon RecoverPro for obvious reasons.

some rotator cuff warm ups and jumped right to it
225x5
225x5
225x5
225x5
225x5
225x5
225x5

again, impressed by how effective the rep range was. After I racked my last press I felt drained yet throughout the workout I was in complete control of form.
also equally impressed by how the energy from ignite just keeps on going til peak and levels out. Doesnt leave you high and dry with a crash which is something I appreciate a ton.

Went to incline flyes mixed with incline db press
40's x20 (just flyes)
40's x15 flyes + 40's x7 press with rotation
35's x15 flyes + 35's x8 press with rotation

Seated Cable Chest Flyes
70 x15
70 x15
70 x14

Hammer Strength Incline Press
1 pps x12
2 pps x12
70 lbs pps x 10 (failed)

RecoverPro kept me satiated til it was time to leave. Then my stomach was growling like a lawnmower.
Got home and took 4 caps of TTA-500 (I am only eating 1 big meal today)

got 2 more of those sandwiches (flat bread, peanut butter and dried cranberry)
2 chicken breasts
1.5 cups broccoli
2.5 cups mashed potatos
gravy (I dont wanna know how much lol)
gonna eat another portion, dont really know what but I need more calories
Decided on two more sandwiches

protein shake, think I am gonna go with the No Whey tonight.

pic is on its way


Invalid Link Removed
 
Back day. Kinda wanted to do all rows, in case you can't tell later on.

2 scoops recoverpro right after class, waited 45 minutes then it was gym time!

Lowered all weights just because my quality of workouts has gone down. Really wanted to focus.
1 scoop ignite for pw.

Reverse Grip Pulldowns SS w/ Wide Grip Pulldowns
110 lbs x10 + 110 lbs x10
(Still not a deep enough contraction)
90 lbs x10 + 90 lbs x10
90 lbs x10 + 90 lbs x10 (so pumped)
90 lbs x8 + 90 lbs x6

Invalid Link Removed

Bent Over BB Rows
135 lbs x14
135 lbs x12
Switched to suicide grip
135 lbs x12
135 lbs x12

Isolateral Rows
1 pps x16 (one arm at a time)
1 pps + 25 x 12
1 pps x20
1 pps x16 (both arms)
1 pps x16 (1 arm 4 reps then hold contraction while doing other arm 4 reps.)

DB 1 Arm Rows (with an incline bench) squared up stance, not staggered. Keeps your spine in line and I feel a stronger contraction personally.
35 lb x12
35 lb x12
35 lb x12
35 lb x12

Low Cable Rows (lean back when contracting to hit lower lats)
110 lbs x12
110 lbs x14
110 lbs x12
110 lbs x12

Hammer Strength High Row (nice arch to hit lower lats)
1 pps x12
1 pps + 25 x12
1 pps + 25 x12
1 pps x12


Invalid Link Removed


4 caps TTA-500 and a huge plate of spaghetti, like literally I've never loaded a plate so high. Sipping more RecoverPro later as well.
 
StephenGarcia said:
Smolov Jr Second Day
7 sets of 5 at 75%

My insomnia was acting up, I didnt go to sleep til 7 am last night and I didn't wake up til like 4 pm. Worst time to go to the gym here so I waited til 630 ish. Have to say my stomach was pretty darn empty when I took my scoop of ignite. Took 2 scoops Lemon RecoverPro for obvious reasons.

some rotator cuff warm ups and jumped right to it
225x5
225x5
225x5
225x5
225x5
225x5
225x5

again, impressed by how effective the rep range was. After I racked my last press I felt drained yet throughout the workout I was in complete control of form.
also equally impressed by how the energy from ignite just keeps on going til peak and levels out. Doesnt leave you high and dry with a crash which is something I appreciate a ton.

Went to incline flyes mixed with incline db press
40's x20 (just flyes)
40's x15 flyes + 40's x7 press with rotation
35's x15 flyes + 35's x8 press with rotation

Seated Cable Chest Flyes
70 x15
70 x15
70 x14

Hammer Strength Incline Press
1 pps x12
2 pps x12
70 lbs pps x 10 (failed)

RecoverPro kept me satiated til it was time to leave. Then my stomach was growling like a lawnmower.
Got home and took 4 caps of TTA-500 (I am only eating 1 big meal today)

got 2 more of those sandwiches (flat bread, peanut butter and dried cranberry)
2 chicken breasts
1.5 cups broccoli
2.5 cups mashed potatos
gravy (I dont wanna know how much lol)
gonna eat another portion, dont really know what but I need more calories
Decided on two more sandwiches

protein shake, think I am gonna go with the No Whey tonight.

pic is on its way


Invalid Link Removed
Click to expand...

looking full... see some veins starting in the shoulders... yeahhhh buddy
 
StephenGarcia said:
Back day. Kinda wanted to do all rows, in case you can't tell later on.

2 scoops recoverpro right after class, waited 45 minutes then it was gym time!

Lowered all weights just because my quality of workouts has gone down. Really wanted to focus.
1 scoop ignite for pw.

Reverse Grip Pulldowns SS w/ Wide Grip Pulldowns
110 lbs x10 + 110 lbs x10
(Still not a deep enough contraction)
90 lbs x10 + 90 lbs x10
90 lbs x10 + 90 lbs x10 (so pumped)
90 lbs x8 + 90 lbs x6

Invalid Link Removed

Bent Over BB Rows
135 lbs x14
135 lbs x12
Switched to suicide grip
135 lbs x12
135 lbs x12

Isolateral Rows
1 pps x16 (one arm at a time)
1 pps + 25 x 12
1 pps x20
1 pps x16 (both arms)
1 pps x16 (1 arm 4 reps then hold contraction while doing other arm 4 reps.)

DB 1 Arm Rows (with an incline bench) squared up stance, not staggered. Keeps your spine in line and I feel a stronger contraction personally.
35 lb x12
35 lb x12
35 lb x12
35 lb x12

Low Cable Rows (lean back when contracting to hit lower lats)
110 lbs x12
110 lbs x14
110 lbs x12
110 lbs x12

Hammer Strength High Row (nice arch to hit lower lats)
1 pps x12
1 pps + 25 x12
1 pps + 25 x12
1 pps x12


Invalid Link Removed


4 caps TTA-500 and a huge plate of spaghetti, like literally I've never loaded a plate so high. Sipping more RecoverPro later as well.
Click to expand...

Great back shape and thickness
 
kk here is yesterdays post. I was in a very pissed off mood bc the app kept crashing so I said F*CK IT lol.


2 scoops of RecoverPro for class. Got out of school and was starving, like insatiable. I had to eat. So I broke my fast before gym for once, oh well YOLO

Smolov jr day 3

1 scoop ignite 2

8 sets of 4 at 80%
235x4
235x4
235x4
235x4
235x4
235x4
235x4
235x4

Didnt really like this rep range, it seemed like it stopped right before I should. Guess I am used to higher reps now, idk.

Shoulders

Side lateral (hold them bishes at the top)
15's x16
15's x16
some dicknose took my 15's
10's x12 (brought them back) + 15's x10
15's x12

Plate Raise?? raise a plate over your head and lower it down, contract your traps to stop it from hitting you in the balls basically (idk I like this movement alot) SS with db shrugs
45 x10 + 35's x12
""
45 x8 + 35's x10
""

Seated Rear Delt flyes
got my 15's again
15's x20
15's x20
15's x20
15's x20

Bb shrugs
135 x14
135 x12
135 x12
135 x10

Facepulls
40x20
50x20
60x20

pic later
 
StephenGarcia said:
kk here is yesterdays post. I was in a very pissed off mood bc the app kept crashing so I said F*CK IT lol.


2 scoops of RecoverPro for class. Got out of school and was starving, like insatiable. I had to eat. So I broke my fast before gym for once, oh well YOLO

Smolov jr day 3

1 scoop ignite 2

8 sets of 4 at 80%
235x4
235x4
235x4
235x4
235x4
235x4
235x4
235x4

Didnt really like this rep range, it seemed like it stopped right before I should. Guess I am used to higher reps now, idk.

Shoulders

Side lateral (hold them bishes at the top)
15's x16
15's x16
some dicknose took my 15's
10's x12 (brought them back) + 15's x10
15's x12

Plate Raise?? raise a plate over your head and lower it down, contract your traps to stop it from hitting you in the balls basically (idk I like this movement alot) SS with db shrugs
45 x10 + 35's x12
""
45 x8 + 35's x10
""

Seated Rear Delt flyes
got my 15's again
15's x20
15's x20
15's x20
15's x20

Bb shrugs
135 x14
135 x12
135 x12
135 x10

Facepulls
40x20
50x20
60x20

pic later
Click to expand...


How was the lift not being fasted? did you notice any pros or cons to eating?
 
jiggamanbill said:
How was the lift not being fasted? did you notice any pros or cons to eating?
Click to expand...

Ignite wasn't as potent (obviously) but shoulders is the only day I don't mind lifting with something in my gut. Other than that it just bugs me and I don't feel like I get to that level of intensity that I can while being fasted. Before IF I would lift at 8 am with a handful of sugar free gummy bears and half a scoop of whatever I had, it's just been a personal preference of mine for a long, long time
 
Thursday

1 scoop Ignite 2, fasted and right before I stepped off my truck.

Warm up with bar and then 135.

10 sets of 3 at 85%

250x3 o 10

Around set 7 I started getting tired and started lifting like a power lifter. Felt good, no spotter no problem.

First week is done.

Next week it's the whole thing over again just add 5 kilos to everything.


LEGS

Squats
135 x10
185 x10
235 x8
185 x10

Front squats
135 x8

Leg Press
3 pps feet all the way up push with heels.
Got sets of 12, 12 and 14.

Achilles felt weird and overall a very stressful workout. Felt like puking the whole drive home.
 
Arm Day

Fasted as usual, 2 scoops RecoverPro.

Was in a very good mood (owned a psychology test and a 9 page paper plus the weather was perfect) so I only took half a scoop of ignite, I just didnt really need an extra boost today. Kinda went a little out of the box today but in the end I felt good.

Skull Crushers Ez Curl Bar SS with Alt DB Curls
70 x 14 + 25's x 24
70 x 12 + 35's x 16
70 x 12 + 20's x 28

Seated 1 Arm Tricep Extension
20 lb db 3 sets of 10, right arm then left then back to right and so on

Seated 2 Arm Tricep Extension
35 lb db 2 sets of 14 nice and slow focusing on the long head. felt great

barbell curls
30 lb preloaded 2 sets of burnoff (25 and 20)

1 Arm Rope Extension in front instead of the side (basically turn your hips to the right if its the right arm left for the left arm) SS with 2 arm variation.
@1 x10 each side + @4x12
""
""

preacher curl (inside grip)
10 lbs ps x 16
35 lbs ps x 4 + 10 lbs ps x 12

Arnold Concentration curls
20 lb db x 10 each arm
""
""

Low Row with the lat pull down bar (underhand grip)
90 lb x 12
90 lb x 16

Boom

Invalid Link Removed
 
4 caps TTA-500
2 more scoops recover

8 ounces grilled shrimp and stir fried veggies

2 cups oats mixed with 2.5 tablespoons of natural peanut butter
6 eggs (scrambled)

More recover for work. I close tonight so give me something to do in my breaks bros
 
Thoughts on TTA-500

First week went well, has kept me lean and I find it to be a nice addition to a bulk.
At first I was a little wary on if it was going to affect me like other fat inhibiting substances. I know it isn't a thermogenic or anything but I was still expecting maybe a slight warming feeling. This is NOT the case, I take my 2-4 pills before eating and I don't feel any difference.

The proof is actually in my abdominal area, when I up my carb intake it goes straight to my waist line. with TTA-500 I actually feel pretty lean. Especially when I decide to back load my carbs the only thing I notice is my muscles feeling full as F*CK! Glad I could as this in, I'm about to pick up a couple more bottles.

Stay tuned for other weekly thoughts
 
DAY 5 of Smolov

4 scoops recoverpro (2 in the morning, went back to sleep then 2 at 1 pm)
lift at 345
1 scoop ignite

day 1 week 2 of Smolov + Chest Hypertrophy Routine
6 sets of 6 at 70% + 5 kgs

225x6
225x6
225x6
215x6 (this is what the weight truly should have been I was just being stubborn)
215x6
215x6 (had to do this powerlifting style)

Nice pump and veins going on


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Incline DB Press (rotate and squeeze at the top but stop half an inch apart)
40'sx20
40'sx20
40'sx20

THE VOLUME, IT HURT

Parallel Grip DB Press
40'sx16

keep them together, and push up. make sure shoulders dont get involved too much

Dips
BWx14
BWx12
BWx10
BWx8

Lean forward slightly for the pain!

Cable Crossover
4 platesx12
4 platesx12
4 platesx12

hug the tree!

Hammer Strength Bench Press Machine
2ppsx10
2ppsx6 + 1ppsx8
1ppsx10

focused more on the top partial than anything, since the machine stops a full stretch anyway.


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DAY 6 of Smolov

As always 4 scoops RecoverPro
1 scoop Ignite 2

day 2 week 2 Smolov Jr + Back Hypertrophy
7 sets of 5 @ 75% 1RM + 5 kg

230x5
230x5
230x5
230x5
230x5
230x5
245x5 (reached failure right as I pushed the last rep up)

My shoulder is holding up really well, gonna start doing more stretching at the end anyway. Better safe than sorry. on that note I didn't wanna strain my shoulder too much so I postponed bent over rows and deads til friday. biceps get worked every other week as of now

BACK

Reverse Grip Lat Pulldowns SS with Lat Pulldowns
bumped weight up to 100
12+10
12+8
12+9
17 (good song plus I got a text that pissed me off) + 8 (dropped that to 70)

my oh my the pump was ridiculous


Isolateral Row (thumbs up, one are at a time)
1 ppsx12
1 ppsx15
1 ppsx18
1 ppsx20

dead

Low Cable Row
100x14
140x14
140x14
160x14

DB row
40 lberx15
""
""
""



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OMGWTFBBQ I added Cardio!
been months since I last did anything so started out slow with 9 minutes on the stair master, sorry for the bold underlined red I just never do cardio but bcaa's and ignite really had me going.

4 caps tta and I nom'd
 

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