Inarius/Metroba/Orby Workout Log

metroba

metroba

Legend
Followers are welcome but this a log for a couple of buddies to chat in and post up their numbers/pics, talk about supps, give advice and just shoot the sh1t. This is a not a supplement log. Though, we will be discussing supplements in here. This is just us hangn out in here.

Let the party begin!
 
Comp is Saturday. So Ill post up the pics in here as well as the comp thread.

Workin Shoulders/back/core and doin some light cardio tomorrow. Will be doing higher rep to get a sweet pump on for the pics! :D

Current supps Im on:
Anadraulic State - for about another 2 weeks (we'll see). I'm at 1.75-2 scoops/day on workout days and 1 scoop on non-workout days. I'm on the second bottle and may or may not finish the bottle. Havent decided yet. I started Hemodraulix up again for yesterday's workout and should start seeing some major pump action within the week. Just ran out of BA like a week ago and have some waiting at my doorstep for me. Other goodies I use:
- Relora (1000mg/day)
- Xtend 2-3 scoops intra workout
So as of today I will be introducing:
- Adam muti v
- BA back in - only on workout days
- Slin
- Coconut oil

Just started 1-c back up last night. Will be dosing this at 2g only pre bed.


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Supps:
Animal Pak
Hemodraulix
Animal Flex
Supercissus
Taurine
L-Arginine
B-12
BA
RPM
 
Hows the cissus treatn ya?

You said you are done with Sheiko right? What will your next training session look like?
 
About me:
Height: 6'2
Weight: 209
Bodyfat %: 15.5 (average)
Resting Heart Rate: 64 BPM (above average)
VO2Max: 32 (well below average)
1 Minute Situp Test: 46 (above average)
1 Minute Pushup Test: 37 (above average)
Leg Strength: 37 (below average)
Sit and Reach: 14inches (below average)
Blood pressure: 116/78 (above average)
Bench 225
Squat 365
Deadlift 425
Total: 1015

Workout:
Monday
Squat - Work up to 3x3
Step ups/Lunges - 4 sets 8-10 reps
Leg Curls - 4 sets 6-10 reps
Leg Extension - 4 sets 6-10 reps
Leg Press

Tuesday
Bench - Work up to 3 x 3
Dumbell Press or Fly - 4 sets 6-10 reps
Some kind of Row - 4 sets 10-15 reps
Delt Flies - 3 sets 10-15 reps
Abs

Wednesday - off

Thursday
Deadlift - work up to 3x3
SDL - 4 sets 6-8 reps
Biceps
Abs

Friday
Bench - 4 sets (15,12,8,6 rep scheme)
Triceps
Lat Pulldowns - 4 sets 8-12 reps
Shoulder Press - 4 sets 10-15 reps
Shrugs - 4 sets 6-8 reps
 
metroba said:
Hows the cissus treatn ya?

You said you are done with Sheiko right? What will your next training session look like?
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Im taking today and the weekend off to recover from maxing out and Ill jump into the above training schedule on monday.:approve:
 
Looks good bro. Im very glad to see some higher reps in there! Time to build! For biceps Id do at least 2 exercises. Bis is one of your weak spots so lets bring them bad boys out.

Things I am focusing on now:
- Chest symmetry
- Ab mass
- Back width
- Leg cuts
- bring out serratus more
- bring out rear delts more
- Squat strength later on

Forgot to mention I am also takign a liquid sublingual b vitamin 2-3x/day
 
Tyler, Id thow in rear delt flys or reverse pec dec once a week too
 
Also, get orbs ass in here!
 
Inarius said:
I want to focus on:
Arm size
Chest Size
Back Width
Abs
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You might want to consider dedicating a day to arms or just do more arm exercises..I think 3 exercises would be perfect for you..but you could prob get away with 2 (per bicep/tricep)
 
metroba said:
Also, get orbs ass in here!
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He is out of town until Sunday but Ill be sure he gets in on this.
metroba said:
You might want to consider dedicating a day to arms or just do more arm exercises..I think 3 exercises would be perfect for you..but you could prob get away with 2 (per bicep/tricep)
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Bicep routine:
2-3 sets of 21's
3 sets of DB Preacher Curls
3 sets of Rope curls/cable curls

Tricep routine:
3 sets of Overhead extension
3-4 sets of Tricep rope pushdowns
3-4 sets of Handle pulldowns SS with handle pushdowns
 
Looks good man. Id alternate overhead ext. with db and ez bar and every now and then throw in some kickbacks and skullcrushers.
 
K I did things differently than planned. I figured since tomorrow is the online competition, Id do a full body dealy and get the place pumped up.

Pre w/o supps:
8 drops sub b vitamins
1.75 scoops AS
6 caps Hemo
1 cap Relora

Intra w/o supps:
3 scoops Xtend
4g BA

The w/o: (fasted)
1. Wide iso press - 140x25, 110x25
2. P/L preacher curls - 65x25, 45x25
3. Hanging Leg/hip raises - 20, 18
4. Seated calf raises - 90x25, 115x25 (first set slow and controlled, second was explosive)
5. Knees on floor bentover calbe x overs - 3x10- immediately switch to 4x25, 5x25
6. Leg ext. - 90x20, 110x20
7. Ez bar pushdowns - 50x25, 40x25
8. Standing one arm lateral raises - 15x25, 20x20
9. Leg curls - 90x25
10. Rear lateral raises - 15x25
11. Db side bends - 45x25
12. Pulldowns wide hammer grip - 90x20
Hammer grip cg chins - 20

So what I did hear was a Giant superset. I did 1 set per exercise, then immediately moved onto the next exercise. I started to feel sick and exhausted by the time the first blast was done but I kept going until I got to Lateral raises and then felt some vomit making its way up my throat. So I fast paced my way outa the building and blew chunks outside the building. I musta thrown up like a gallon of water! It was rediculous! It was funny tho this retarded guy came up to me was like "Are you okay?!" I reply "yeah yeahh I just pushed myself really hard in there and drank more water than my stomach could handle" He goes "you guys think you are invisible!" (pffft hahaha) "or wait is it invincible?" Im like "yeah you mean invincible haha" and he laughs at himself. He chats with me a little while longer while I cool down and get in my car to drive home.

Immediately post w/o -
2 caps Slin

30 mins later-
3 caps Adam (which has 50g ALA in it ;D)
grits (200 cals/42g carbs/3g fat/2g protein)
Proto whey shake (130 cals/5 carbs/4g fat/20g protein)
added in some Coconut oil I melted in the microve (8g or so of fat)

Twas a good meal! :food: I waited about 20 mins after taking slin to eat. I didnt feel hypo at all, which meannss Im taking 3 caps next meal bwahahah! I took some pics immediately post w/o to compare with some post slin intake shots. We shall see :D...Im waiting another 10 mins or so and Ill post up the before and afters.
 
Post slin shots
 

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Just took the post slin shot and the only diff i see is Im bloated haha...this stuff I can see will do wonders over time tho. ALA is good stuff
 

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Looks like swole went down :(

Thanks tho brogie :D
 
NOTE: I have crazy doms in my traps and lats and my calves. These are from Wednesday and thursday. I definitely worked myself pretty hard these days. I can't wait to start the new program tomorrow.
 
thata boi!
 
I also, took 8 caps total Slin last night with no issues. Gonna pig out on super bowl party today. With some help of slin! :D:D:D Will be eating gluten so some damage will be done :( only 4 days of pain tho.
 
metroba said:
I also, took 8 caps total Slin last night with no issues. Gonna pig out on super bowl party today. With some help of slin! :D:D:D Will be eating gluten so some damage will be done :( only 4 days of pain tho.
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nice man. Im gonna be digging into to some pizza and wings tonight!
 
hey guys -- sorry i'm late. been outta town up in syracuse with the girl of my dreams! i mean literally of my dreams. met -- awesome progress pics buddy. glad to see everythings treatin you pretty well. TK - man i'm stoked for this new workout, plus a few new supps here and there.
 
so a little about myself for a reference point:

Height: 5'10''
Weight: 142lbs, goal: 148lbs solid
Age: 19yrs

Max Bench: 215lbs
Max Squat: 315lbs
Max Deadlift: 325lbs
Total: 855lbs, Goal 885+lbs

Supps:
Hemodraulix
Fish Oil
Adam (multi vit)
Somnidren GH
Anabolic Pump
Xtend
NeoVar
 
so tomorrow i'll be doing the same fitness test that TK did last week. it'll measure body fat, flexibility, leg strength, cardio fitness. i'll post those results here for good measure.
 
Total sausage fest in here. What the phuck?!

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I'll be in my bunk. :ntome:
 
ugh lol last time I bring my girl onto this website with me
 
So here are the results of my fitness test this morning.

My height, weight, bodyfat, BMI were recorded, as well as a simple bike test to calculate my VO2 Max. Also, max reps for pushups and situps in a minute, a strange leg strength test, as well as hamstring flexibility test.

"Official Height and Weight"
Height: 5'9''
Weight: 138 lbs
Age: 19

Percent Bodyfat: 6.6, "Well above average"
Lean weight: 128.892lbs
Fat weight: 9.108lbs

Resting heart rate: 78 BPM, "Below Average" (lower RHR is better)

VO2 Max: 33.2 mkm, "Well below average"

1 Minute Situps: 42 reps, "Above Average"

1 Minute Pushups: 57 reps, "Well above Average"

Static Leg Strength: 143Kg, "Below average" (idk what the 143Kg means, but that's what it reads)

Sit-Reach Hip Flexion: 18.5 Inches, "Above average"

Blood Pressure: 106/80, resting heart rate
 
WTH! 6.6 is not above average! :nutkick:
 
Hittn up some Chest/back/core tonight! Excited chest/back sessions always go well!
 
your bf
 
your bf.... well above average in this case means its a good thing not a bad thing. I think ur confused Met.
 
werrrd :thumbsup:
 
Where's that leg update Inarius?

May I Make a Motion for More Motivational Metal Music? -TURBO ALLITERATION!!!
Pantera - Suicide Note Part II
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Squat
135 x 8
185 x 5
225 x 5
275 x 3
315 - 3 sets of 3

DB Step ups
Holding DB at Chest
45lbs x 10 (2 sets)
holding a 45lb in each hand
45lbs x 8 (2 sets)

Leg Extensions
4 sets of 10 reps

Leg curls
4 sets of 8 reps

Calf raises
3 sets of 8 reps
 
my lifts:
Squat
135 x 8
185 x 5
225 x 3
255 x 2
255 x 1
235 x 2
235 x 1

DB Step ups
Holding DB at Chest
45lbs x 10
50lbs x 10
55lbs x 10
holding a 45lb in each hand
45lbs x 8

Leg Extensions
4 sets of 10 reps

Leg curls
4 sets of 8 reps

Calf raises
3 sets of 8 reps
 
Nice workouts guys! Those legs are blow the phuck up!

Orb - what dose are you taking? And why are you taking Relora?
 
Yesterday's workout - Chest/back/core

1. Low incline db press - 50x8, 60x8, 70x5
2. Decline db flys - my left pec has less mass than my right so I am doing only the left side on this until the last set - 35x8, 40x8, 45x8, 50x8, (both arms) 55x7
3. Wide grip rack deads - ended on 325 for 5
4. Wide grip hammer pullups - 8, 9, 8, 7
5. Wide iso press - ended on 250x6
6. Db pullovers - mad doms in upper chest from this! - ended on 75x6
7. Decline iso (left side only) press - was very fatigued at this point and only got out 230 for 7
8. Underhand iso pulldowns - (just plates #) ended on 210 for 6
9. Bridges/side bridges
10. Db shrugs - ended on 110 for 16 :woohoo:

The order I have hear isnt the order I worked out in. These were just all the exercises. I did quite a bit of supersetting back with chest. I love eeet!! Madd pump for the rest of the night! The slin is keeping me pumped throught the night and Im having some insane nutrient repartioning going on here! Abs are looking cleaner but Im swole just about everywhere else!

Legs/arms/abs on Wednesday!
 
metroba said:
Nice workouts guys! Those legs are blow the phuck up!

Orb - what dose are you taking? And why are you taking Relora?
Click to expand...

thanks man. i just started so i'm taking 2 caps a day. i'm tryin' to see if it'll work to reduce some stress that i'm having so i can sleep better, as well as eat a bit more.

metroba said:
Yesterday's workout - Chest/back/core



1. Low incline db press - 50x8, 60x8, 70x5
2. Decline db flys - my left pec has less mass than my right so I am doing only the left side on this until the last set - 35x8, 40x8, 45x8, 50x8, (both arms) 55x7
3. Wide grip rack deads - ended on 325 for 5
4. Wide grip hammer pullups - 8, 9, 8, 7
5. Wide iso press - ended on 250x6
6. Db pullovers - mad doms in upper chest from this! - ended on 75x6
7. Decline iso (left side only) press - was very fatigued at this point and only got out 230 for 7
8. Underhand iso pulldowns - (just plates #) ended on 210 for 6
9. Bridges/side bridges
10. Db shrugs - ended on 110 for 16 :woohoo:

The order I have hear isnt the order I worked out in. These were just all the exercises. I did quite a bit of supersetting back with chest. I love eeet!! Madd pump for the rest of the night! The slin is keeping me pumped throught the night and Im having some insane nutrient repartioning going on here! Abs are looking cleaner but Im swole just about everywhere else!

Legs/arms/abs on Wednesday!
Click to expand...

dude killer WO man. i'd say throw some mat ab exercises in there too.
 
orbitron3000 said:
thanks man. i just started so i'm taking 2 caps a day. i'm tryin' to see if it'll work to reduce some stress that i'm having so i can sleep better, as well as eat a bit more.



dude killer WO man. i'd say throw some mat ab exercises in there too.
Click to expand...

Id say 2 caps a day is best for you to stay at. It will get rid of some tummy fat, which you have none of :buttkick:. But yes, the stress reduction is awesome. That should take a couple days before you notice it. For appetite, it will actually control your cravings, which I think you dont need to worry about. So thats why I suggest keeping it at 2 caps. Its more sugary cravings it will be controlling tho. So the good thing is - clean bulk!!

My ab training is different every other day. I do core one day, HEAVY abs one day, Swiss ball crunches and leg/hip raises another then repeat. What are mat ab exercises?
 
metroba said:
Id say 2 caps a day is best for you to stay at. It will get rid of some tummy fat, which you have none of :buttkick:. But yes, the stress reduction is awesome. That should take a couple days before you notice it. For appetite, it will actually control your cravings, which I think you dont need to worry about. So thats why I suggest keeping it at 2 caps. Its more sugary cravings it will be controlling tho. So the good thing is - clean bulk!!

My ab training is different every other day. I do core one day, HEAVY abs one day, Swiss ball crunches and leg/hip raises another then repeat. What are mat ab exercises?
Click to expand...

thanks for the info about relora.

for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.
 
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