Okay Gents! Sorry for the lack of updates the past couple days but you all are probably used to me taking the weekend off from the boards for family time by now.
So here are the updates.
Pre Workout 1 scoop IGNITE 2, 1 scoop CreaTrona Powder, 1 scoops BCAA SAA
Intra Drink 2 scoops BCAA SAA powder
6/20/13 Light Leg Day in garage 4-0-1 tempo, 60 second rest periods
V-Squat (AKA Duck Squats) 135x10, 155x8, 185x8, 205x8, 225x6 - Went 35 lbs heavier on these this time! Felt pretty good but knees are a bit dry so I may not do these again while they are this dry.
Barbell Hack Squats - 135108, 135x10, 135x10, 135x10, 135x10 - Man these just obliterated my quads. Pump was sick and I was sweating like a mofo. Actually sat on the bar for a second in between the last few reps of the last set just so I could push for that next rep.
Sissy Squats - BW x12, BW x12, BW x9 - Oh Man!!! I had forgotten how abusive sissy squats were. I just remembered they were abusive, just not that they indeed can turn you into a sissy.
Barbell Hip Thrusters Tempo 4-4-2, 135x10 for 5 sets - These were just straight up beast mode. They burned so bad and had my core, my entire posterior chain and even my quads screaming by the end of them. I was running out of time and figured these would be a great finisher, they did exactly what I wanted them to do...
Fasted Training = Pre Workout 1 heaping scoop IGNITE 2, 1 scoop CreaTrona Powder, 1 scoops BCAA SAA
Intra Drink 2 scoops BCAA SAA powder
6/21/13 - Workout 1 - Shoulders & Arms, Tempo = 2-0-1, Rest = 60 seconds
Shoulders
Partial DB Side Raises - 32.5x12, 32.5x9, 27.5x10, 25x10, 20x8+2 partials that didn't make it to the top. Weight increase of 2.5 lbs on heavy sets. Really doing my best to make an improvement every time, I want my delts to look like they are an awning for my upper arms when all is said and done.
Hang & Swing Shoulder Destroyers - 40x28>25x14>12.5x19, I was really pushing to crush my last performance here and I did. Some of the "Swings" may have only moved 4-6 inches towards the ends of each part but they were still moving and stopping them seems to be where the money is at...
Wide Seated SHoulder Press on machine Tempo = 4-0-2, 80x12, 80x10, 75x8, 70x4, 55x7 - As you can see I just crushed my delts into submission here. I put my hands on the part of the machine outside of the handles to get the extra wide grip and kept everything slow so it was all on the delts and man they burned for doing it. SUCCESS!!!
Biceps
Supinated Grip Pull Downs - 120x12, 150x12, 150x11, 150x8, 120x9 - these were done with elbows more forward, especially on the negative portion but really focused the mind muscle connection to the biceps andnot the lats. The lats were plenty involved but the biceps were straight up screaming.
Standing Spider Curls - 55x12, 60x9, 60x6 & 3/4 almost got it all the way up but I stalled 3/4 of the way up for about 5 seconds and then it started going down on its own. LOL
DB Hammer Curls 32.5x10, 32.5x6, 25x7 - Oh yeah baby feel the burn!
Triceps
Dips - BW+25x12, BW+35x12, BW+35x11, BW+35x6, BWx5 - last one negative was held 22 seconds fighting it on the way down.
Cable Skulls - 70x12, 70x8, 70x8 - Loved this one the contraction and burn is unreal. I couldn't even budge my attempt at rep 9.
Rope Cable Trcieps Extension - 90x10, 70x8, 50x9 - see this is one that is easier obviouly the difference is the pulley set up but the other one makes me feel like a biatch at 50-60 lbs...
6/22/13 Workout 2 Chest and Back - Rest 60 seconds and HIIT in the pool
Chest Tempo = 4-0-2, Rest = 60 seconds
Incline BB Bench - 135x12, 185x8, 205x8>135x9 - These felt really good, squeezed in on the bar to really contract the pecs. Was happy to go over 205 at that tempo, surprised actually.
Incline DB Flies - 40x12, 40x11 > Wide Grip Dips - Body weight x 20 The flies were awesome and to round it out I did the wide grip dips to failure for lower pec development.
Back - Tempo = 4-0-2, Rest = 60 seconds
Wide Grip Pull Ups 120x12, BWx12, BWx8, BWx4 > BW Partials x8 - I had a really nice lat burn going on here and the final rep since I was using myVersagrips I just hung and stretched for about 60 seconds...
Rows - 100x12, 130x8, 85x10 - Did the concentric portion of this one a bit slower and held the squeeze so these were really about 4-2-3 tempo and man were they doing the trick.
HIIT In Pool - Was going to swim but my goggles were broken so I got in the 4.5 foot water and did ass to ankle squat jumps for 12 sets of 30 only counting the reps I got my hips out of the water. Then would slowly walk back 10 yards and forward 10 yard using my arms to create resistance in the water. Total jumps 360 in 30 minutes.
I was breathing like an asthmatic bulldog outside on a hot summer day by the time I was done.
