Inarius/Metroba/Orby Workout Log
- Thread starter metroba
- Start date
Iron Lungz
Banned
How's everything going, Met? I'll respond to your PM today... been busy.
Any word from AXIS?
Any word from AXIS?
metroba
Legend
Weight this morning was 176. :bigok: and I look a little leaner. And about 2 more weeks of pct.
Everything's good. Just got back from a long 6 hr day at the beach. I am burnt!! Was a nice time tho. We got a beach house and made French onion soup. Good times :grouphug: Going back again tonight and goin surfin at ponce inlet tomorrow. Shoulders were looking massive yesterday from all the swimming
And look forward to your response!
oh and no more responses from Axis yet. I think the 16th is when I'll get the confirmation.
metroba
Legend
I got my intra aid and ba!! Ive already had one serving and Im going to stop at today. I will also stop my Neovar. I was chosen to log the new Glycobol and it has aminos and creatine in it. So to be fare, I will stop the others to really judge any new changes or improvements. Hope I get your guys support!!
metroba
Legend
Fukcin sweet chest w/o!! I only had half hour. So rest in between sets was about 30 secs.
Pre w/o - 2 white flood tabs 30 mins pre w/o, 2 more before I leave for gym (sample pack)
Intra- intra aid 1.5 scoop, no poseidon today
W/o-
Wide grip incline iso press - (just plate #s) 90x10, 140x10, 180x6, 190x3 (PR!), 180x4, 170x5
Wide grip regular iso press - ('') 90x10, 110x10, 130x8, 140x3 was weak as sh1t here!
Wide grip decline iso press - ('') 180x10, 230x10, 270x6, 300x3
Viking grip pec/dec - 200x10, 230x10, 275x5 (lost a rep but up 2 reps on other sets)
Chest was looking rippppped up in the mirrors!! :bb2:
I forgot how amped up WF gets you!! :burnout:
Pre w/o - 2 white flood tabs 30 mins pre w/o, 2 more before I leave for gym (sample pack)
Intra- intra aid 1.5 scoop, no poseidon today
W/o-
Wide grip incline iso press - (just plate #s) 90x10, 140x10, 180x6, 190x3 (PR!), 180x4, 170x5
Wide grip regular iso press - ('') 90x10, 110x10, 130x8, 140x3 was weak as sh1t here!
Wide grip decline iso press - ('') 180x10, 230x10, 270x6, 300x3
Viking grip pec/dec - 200x10, 230x10, 275x5 (lost a rep but up 2 reps on other sets)
Chest was looking rippppped up in the mirrors!! :bb2:
I forgot how amped up WF gets you!! :burnout:
Craigmatthew
Well-known member
Yeah WF is a fun product, I found it got me a little to wired sometimes. Certainly got me amped though!
Craigmatthew
Well-known member
hahaha that would be a wild ride man! I think a scoop of AS plus 1-2 RPM's would be insane energy and aggression!
Irish Cannon
Legend
LOL.
Back in my CL log I was taking 10 WF, 6 Blue Gene, 3-4 RPM, 25mg Ephedrine, and I believe some Yohimbene. Ya, THAT was a little crazy.
White Flood is a killer pre-workout product. I love that stuff!...and it lasts forever!...at least my tablets did.
TexasLifter89
Well-known member
wow... I tried the white flood tablets and was not impressed. I still really want to try the powder version.
orbitron3000
Active member
so yesterday was the dreaded prison meet!
all in all, it was a really fun and overall, a rewarding experience for me, mainly because it was the first time i've ever competing in a powerlifting meet. i managed to take 2nd in my weight class (148 lbs)...of only 2 people. i'm still proud nonetheless, even though i technically took last place lol.
anyway -- here were my lifts:
squat 1: 255
squat 2: 275
squat 3: 315 <-missed it
squat total: 275
bench 1: 185
bench 2: 210 <- missed it
bench 3: 210 <- got it!
bench total: 210
subtotal: 485
deadlift 1: 275
deadlift 2: 300
deadlift 3: 330 <-- PR!
deadlift total: 330
overall total: 815, all raw.
i'm not pleased with my squat, i think i should have been able to hit 315, but my technique is off -- i'm not controlling the weight on the way down, and trying to use too much of a bounce to lift the weight.
i can live with the bench weight -- i've hit 215 before, but i didn't rest the bar on my chest like i had to for the competition. i would really like to hit 225 in the near future.
i have mixed feelings about my DL. on the one hand, all three lifts felt extremely easy, which means i should have put more weight on the bar, but i'm still glad that 330 felt so easy. I'll just know to go higher the next time.
all in all, it was a really fun and overall, a rewarding experience for me, mainly because it was the first time i've ever competing in a powerlifting meet. i managed to take 2nd in my weight class (148 lbs)...of only 2 people. i'm still proud nonetheless, even though i technically took last place lol.
anyway -- here were my lifts:
squat 1: 255
squat 2: 275
squat 3: 315 <-missed it
squat total: 275
bench 1: 185
bench 2: 210 <- missed it
bench 3: 210 <- got it!
bench total: 210
subtotal: 485
deadlift 1: 275
deadlift 2: 300
deadlift 3: 330 <-- PR!
deadlift total: 330
overall total: 815, all raw.
i'm not pleased with my squat, i think i should have been able to hit 315, but my technique is off -- i'm not controlling the weight on the way down, and trying to use too much of a bounce to lift the weight.
i can live with the bench weight -- i've hit 215 before, but i didn't rest the bar on my chest like i had to for the competition. i would really like to hit 225 in the near future.
i have mixed feelings about my DL. on the one hand, all three lifts felt extremely easy, which means i should have put more weight on the bar, but i'm still glad that 330 felt so easy. I'll just know to go higher the next time.
orbitron3000
Active member
next week dons the new workout, and the ambitious new goal for me: try to gain roughly a pound every week over the next 20 weeks. I weighed in at 142lbs at the meet on saturday, and so my overall goal is to be able to hit 162lbs in about 20 weeks time. I will be happy if i am able to get that weight in that time. I will tolerate weighing in at 150ish in that time, and I will hate myself if i fail to gain at least 5 pounds in 20 weeks.
I will probably be using modified versions of Pound 'o Week diet and Skinny Bastard Diet found over at t-nation:
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I will also be doing an extremely high rep schemed workout based around 4 or 5 days of gym time. I'm still deciding whether to do a 4 or 5 day split. I have extremely high metabolism (explains the difficult gaining weight) and so i'm leaning towards a 5 day split because i think that my body will be able to recover. anyway, i'll be poppin' updates as they come in.
I will probably be using modified versions of Pound 'o Week diet and Skinny Bastard Diet found over at t-nation:
Invalid Link Removed
Invalid Link Removed
I will also be doing an extremely high rep schemed workout based around 4 or 5 days of gym time. I'm still deciding whether to do a 4 or 5 day split. I have extremely high metabolism (explains the difficult gaining weight) and so i'm leaning towards a 5 day split because i think that my body will be able to recover. anyway, i'll be poppin' updates as they come in.
Inarius
Well-known member
Ok. The competition is over. Results are posted in my other log. I am now going to move back into this one and post my updates here.
My new training routine will look like this...
Monday: Chest
Tuesday Morning: Full body workout/ 20 min cardio
Tuesday Evening Legs/Squat/abs
Wednesday: Off
Thursday Morning: Full body workout/ 20 min cardio
Thursday Evening: Back/Deads/abs
Friday: Shoulders/Arms
My new training routine will look like this...
Monday: Chest
Tuesday Morning: Full body workout/ 20 min cardio
Tuesday Evening Legs/Squat/abs
Wednesday: Off
Thursday Morning: Full body workout/ 20 min cardio
Thursday Evening: Back/Deads/abs
Friday: Shoulders/Arms
orbitron3000
Active member
gonna be hittin up the gym in about an hour and am pretty excited to start a new routine. it'll be leg day tonight, so i'll be doin high reps in squat, and a few other leg exercises. planning on doing a four day split -- leg day, chest day/(maybe abs), break, back/ab day, shoulder/trap/arm day.
Emerge
Well-known member
Dude, how.. why?
I think my heart would implode with that much insanity running through my veins.
Inarius
Well-known member
No one was a kid there. The outside lifters were from collegiate level to 72 years old was the oldest lift. The other lifters were from the prison that we were lifting in. There were 30 lifters. Half were from the prison the other half were visitors.
orbitron3000
Active member
Leg day tonight, had to cut it way short because of fatigue from the meet and cause i'm not used to the high rep routine just yet.
Squat:
lbs x sets x reps
225 x 3 x 3
205 x 3 x 5
155 x 1 x 7
//--> i cut the squats really really short because i could feel my hams, glutes, and groins begin to tense up as if to cramp. because of this is also removed leg curls, leg press, and even calf raises from tonight's lift
Leg Extension
lbs x sets x reps
95 x 2 x 12
105 x 2 x 12
my legs were literally on fire when i left the gym. climbing and descending stairs was quite a chore. in the coming weeks, i'll get more accustomed to the higher rep scheme and will be doing a lot more. i'll also be adjusting the weights that i do so that the coming lifts won't be so short.
Squat:
lbs x sets x reps
225 x 3 x 3
205 x 3 x 5
155 x 1 x 7
//--> i cut the squats really really short because i could feel my hams, glutes, and groins begin to tense up as if to cramp. because of this is also removed leg curls, leg press, and even calf raises from tonight's lift
Leg Extension
lbs x sets x reps
95 x 2 x 12
105 x 2 x 12
my legs were literally on fire when i left the gym. climbing and descending stairs was quite a chore. in the coming weeks, i'll get more accustomed to the higher rep scheme and will be doing a lot more. i'll also be adjusting the weights that i do so that the coming lifts won't be so short.
orbitron3000
Active member
as this point, i will not be taking any supps. i even ran out of Adam today 
in the coming weeks i'll be figuring out if and what i'll be taking to help in the gym.
in the coming weeks i'll be figuring out if and what i'll be taking to help in the gym.
metroba
Legend
Dont sweat it Orb. The transition into higher reps from low isnt easy. But youre gonna grow BIG TIME when you get more into it! So you did 3 sets of 3 reps on squats? :nono: Do more like 8 reps and move it to 10 next time you do squats and then 12 next time. Much easier way to get into it. You can do this brother! Im excited for you guys!
metroba
Legend
Weight is still 176! :woohoo: I was soooo amped up in the gym today! I put new music on my mp3 player and that always alone guarantees a better workout! Hit up some shoulders today with some sprints on the tredmill at the end. And I left with gas still in the tank. Hit weights for 45 mins and cardio for 10. I love love love when I can have productive workouts in less than an hr. Makes my day .
Today pre w/o
3 prime, 3 rpm (2 - 45 mins pre w/o and 1 more 10 mins pre)
Intra-
1 scoop intra aid, 1 scoop vassive, 2 scoop poseidon
W/o-
1. Seated db press - 40x10, 50x10, 60x4 - 55x3 (no rest); I went up 2 reps on first 2 sets and down 2 on the last. This seems to be the trend here. I dropped down 5 lbs immediately with no rest and pumped out 3 more.
2. Standing 1 arm laterals - 35x16, 40x16, 45x12-4; I managed to not rest-pause at all until I hit the 45's! Very happy about this one. I also moved up 5lbs on the first 2 sets! My shoulders are def my strong point!
3. High incline front hammer raises - 35x10-6, 35x10-6; First set I was fatiguing faster but 2nd went a lot more smoothly.
4. Seated bentover lateral raises - 15x10-10, 15x20, 15x12-5-3; Same here. I ended up rest pausing on the first set but then did another 20 reps without any rest pausing.
Sprints on treadmill for 10 mins
Here are some pics taken today. Most noticeably improvements I think are in back
.Today pre w/o
3 prime, 3 rpm (2 - 45 mins pre w/o and 1 more 10 mins pre)
Intra-
1 scoop intra aid, 1 scoop vassive, 2 scoop poseidon
W/o-
1. Seated db press - 40x10, 50x10, 60x4 - 55x3 (no rest); I went up 2 reps on first 2 sets and down 2 on the last. This seems to be the trend here. I dropped down 5 lbs immediately with no rest and pumped out 3 more.
2. Standing 1 arm laterals - 35x16, 40x16, 45x12-4; I managed to not rest-pause at all until I hit the 45's! Very happy about this one. I also moved up 5lbs on the first 2 sets! My shoulders are def my strong point!
3. High incline front hammer raises - 35x10-6, 35x10-6; First set I was fatiguing faster but 2nd went a lot more smoothly.
4. Seated bentover lateral raises - 15x10-10, 15x20, 15x12-5-3; Same here. I ended up rest pausing on the first set but then did another 20 reps without any rest pausing.
Sprints on treadmill for 10 mins
Here are some pics taken today. Most noticeably improvements I think are in back
Attachments
Inarius
Well-known member
Its all good. I was just lettin you know. lol. :drillsergeant:
orbitron3000
Active member
haha yea, i ran out of steam way before i could get into the higher reps. eventually, it'll be 3x3, 3x5, 3x7, 3x9, 3x12, decreasing the weight each time. i'm going to take your advice and just start with a lower weight and the higher rep sets first and gradually work myself into doing the full routine. i've done a similar routine with bi's and tri's and since i'm pleased with how they've progressed, i'm adopting a similar regimen for the other major muscle groups.
orbitron3000
Active member
today's lift: chest day
took it a little easier today to make sure i didn't have to cut anything from the workout
flat bb bench:
these were done with at most 2 minutes between sets
lbs x sets x reps
bar x 1 x 25 (warmup)
165 x 3 x 3
150 x 3 x 5
135 x 3 x 7
120 x 3 x 9
105 x 3 x 12 (missed the last two reps of the last set, i had absolutely nothing left)
at some point during my elbow started hurting and it got worse.
machine flies
1 set by 10 reps
db flat flies
20 x 10
25 x 8
db incline press
40 x 10
40 x 10
45 x 8
situps
2 sets at 20 reps
when i left, my elbow was hurting like mad. felt like i was gonna puke from the pain. it's my non-dominant elbow so i'm not terribly surprised that it's not used to the high rep schedule just yet. but it did hinder doing incline press and flies towards the end.
took it a little easier today to make sure i didn't have to cut anything from the workout
flat bb bench:
these were done with at most 2 minutes between sets
lbs x sets x reps
bar x 1 x 25 (warmup)
165 x 3 x 3
150 x 3 x 5
135 x 3 x 7
120 x 3 x 9
105 x 3 x 12 (missed the last two reps of the last set, i had absolutely nothing left)
at some point during my elbow started hurting and it got worse.
machine flies
1 set by 10 reps
db flat flies
20 x 10
25 x 8
db incline press
40 x 10
40 x 10
45 x 8
situps
2 sets at 20 reps
when i left, my elbow was hurting like mad. felt like i was gonna puke from the pain. it's my non-dominant elbow so i'm not terribly surprised that it's not used to the high rep schedule just yet. but it did hinder doing incline press and flies towards the end.
Irish Cannon
Legend
Man I love The Tossers! Great band; from my old stomping grounds!
Inarius
Well-known member
yeah they are. Definitely a great band to drink to.
Inarius
Well-known member
oh man... My pictures got taken down... No worries Ill upload them again later! :type:
Irish Cannon
Legend
I used to deliver water to an archery place filled with redneck chicks that looked like that.