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Metroba tries out teh MMV3s

Had a nice lil workout today. Was able to get a meal in before my workout. So I think that helped out some.

Pre w/o -
200mg caffeine
1.5 scoops Slingshot
1 tab T-911

W/o:
1. Warmed up scap and hips. Also did about 15 mins of stretching at home prior to leaving for gym. I felt this helped out a lot. It was more a yoga-ish type stretch session.
2. Drag curls - working set: 100x9-6-5=20; this is 2 reps more than I did last time. I expected more but its good considering I've cut carbs down a bit.
3. Pinwheels - 20x10, 45x16; up 3 reps here
4. Bi/forearm stretch for 60 seconds
5. Standing calves - working 220x12
6. Calve stretch for 60 seconds each
7. SLDL - working: 285x10; up 3 reps! Was very happy about this one! I have had some trouble progressing on SLDLs for a while now. So this made me happy. Will bump up weight next time.
8. BB Hacks - working: 205x10 :head: Badass! This is 10 lbs more than I did last time! I was so happy about this one!! I almost fell over after this set! Will bump up weight next time. Did a widow set next of 150. This did make me fall over haha. Was berrrutal!! Will bump up 5 lbs next time.
9. Ham stretch - SLDL at 105 for 60 seconds; will bump up 5 lbs next time.
10. Quad stretch for 60 seconds.

Was pleased big time with this workout! Hitting 205 on hacks had me on cloud nine! I cant effing wait to hack with two 45's on each side!! :head: My progress on chest has slowed down a lot. This is my weakkk spot. I'm hoping I move up in reps on Incline bb press on saturday. I have started widowing this exercise. Im thinking I should just start widowing all my chest exercises... just makes sense. My chest stretch weight keeps going up. So I really dont know what to expect. We shall see :D. Amped for my next workout!!
 
Adding 2 reps is great man! My chest was very weak as well, and front delts overpowered them, big time.

I really started to follow this to a T, and my chest has come up 10x.
Doggcrapp said:
STOP FRONT DELT PRESSING WHEN DOING CHEST EXERCISES
"Go get some 30-40lb dumbells & lay down on a flat bench but I only want you laying down with the top half of your back on the bench--your ass & your lower back will be off (the edge) of it, now lower the dumbells as deep as they can go & at the bottom drop your trunk (ass) as low as you can & raise your ribcage high (like you would do if you were doing a cross bench pullover)---now hold that position throughout the whole movement--& press the dumbells 10 times (& keep that ass down & sternum up-in that same position I told you to hold...on every rep down the bottom sink the dumbells as low as you can go for a deep 1 second pause before pressing...do not let your delts roll forward like every newbie does. A newbie presses & then flattens his chest & rolls his delts forward at the end of a press.

See how that feels? That's how you should be doing every single chest exercise--with that same exact feel. (I'm not suggesting lifting like that on everything--I'm trying to get you to know the difference between a chest presser & a front delt presser) so you personally adjust yourself (shoulders back & down, pinched shoulder blades, chest high, sternum high) on every chest exercise you do."
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When you do hammer strength machines, while standing, pinch you blades back, and slide down the seat, jam your ass into the pad, chest high, shoulders back! With each rep, make sure your shoulders are back, and pinched together.

Also pretend like you are trying to bring your hands inward together when you press(you obviously cant as the machine is fixed)but press like you can.



What do you do to warm up your hips and stuff? I got a bad hip myself, and just starting to really try and loosen it up.. I have just been doing this on a kong ball
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and this
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But could use some additional things, and what is working for you.
 
Really nice post bro...I use similar stretches to those for about 10-20 minutes prior to leg days. I'm thinking of doing it 3x a week now tho, instead of 2..I love the way my hips feel after some good stretching. Some good ideas in there. I will for sure be trying the tennis ball trick.
 
metroba said:
Really nice post bro...I use similar stretches to those for about 10-20 minutes prior to leg days. I'm thinking of doing it 3x a week now tho, instead of 2..I love the way my hips feel after some good stretching. Some good ideas in there. I will for sure be trying the tennis ball trick.
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Ya, i think i may start doing 5-10 min daily upon waking or going to bed.

That tennis ball thing is brutal. I use a red kong ball(dog toy) and it is excruciating..lol

My hip is ****ed. I got xrays done yesterday on my knee and hip, and all looked normal, so now i have to go for an MRI. The hip where i feel the pain, is significantly tighter.
 
what happened to your hip?

Mine are just uneven from only God knows why and I have a bad popping hip flexor on my right side. Working my scap and doing stretches have helped out tremendously. I have hope it will fix itself over time.
 
Sucks..I feel your pain tho :cheers:
 
Took some pics today..Lat seem to be flaring more..I forgot to squeeze my grip again :dunno:

For those of you wondering, yes, I will be doing a final review of MMv3, T911, and SLIN. I will write it all out at the end of this log.

Workout update on the way...
 

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I dropped carbs 50g the other day, so it is messing with my strength a little. Looking at my first above back pick, Im thinking its not time to start cutting yet. My arms just look to small. So I will continue to eat big. I just hate having that lower back fat :frustrate. The w/o was okay. Some improvements, though minor, and some losses.

The w/o -
1. Warmed up scap and did stretches
2. Incline bb press - working: 160x5-3-1=9; only reason I was able to get the 5th rep was because some dood decided to spot me..without even asking me :lol: I didnt have a spot for the other 2 sets and prob could have gotten another rep each set. Still this is a 2 rep increase and I will stick at 160 until I reach 15 reps.
3. Stretch w/ 45's for 90 seconds! :head: I keep upping the weight on this stretch. It just feels so much easier. I could most definitely do 50 for 90 seconds but Im gonna stick at 45s and just bring the dbs out more to make it more difficult. The pump I got from this was outrageous!
4. Seated db press - :( lost 7 reps here. Im thinking its my endurance that has gone down from the absense of MMv3. More BA will be added to my pre/intra drinks. working: 50x7-3-2 (last time: 12-4-3) :frustrate
5. Stretch for 60 seconds
6. Seated overhead db ext. - working: 85x13-7; I couldnt even get this up for my 3rd rest pause set. I was sooo pissed! Last time I did 14-7-2 :frustrate...I will def be eating my ass off this weekend. I dont like seeing my numbers go down.
7. Stretch w/ 40 for 60 seconds
8. Pullups - working: +25x6-3-2; up 1 rep on first rp set. Its progress :dunno:, drop down to bw for another 6 reps..I couldnt believe I didnt get more reps lol..wow
9. BB rows - working: 190x6, drop off to 105x12 (easssyyy!!!); will do my drop off with 135 next time. I also went up 5lbs on my working. So some progress here.
10. Lat stretch w/40 for 47 seconds..dropped it from my feet and did bw for another 45 seconds. Im thinking Im gonna ask for a weight belt for my birthday comin up. I could do so much if I just got one.

So I am still satisfied with this workout. I expected some strength loss today because I for one, was still sore from the last chest/shoulder/tri from the other day lol..nutz. Also, carbs are lower and I am in pct. Still it feels like more of an endurance drop. I am ordering some Pepto pro today. And I am adding in another 2g BA to my pre/intra drinks. Time to rest up and eat. Im am not going to loose more reps next time!! Only increases!!!
 
thanks bro :cheers:
 
awesome movie..why?
 
Ordered a pound of Pepto Pro..shipping is sooo expensive :dead:..at 10g/day I will have 45 servings..so I hope this was worth it. We shall see. Some have reported 3 lb gains in a month. 3 lbs would be bad to the ass!

On another note:

Despite loosing strength on my shoulder/tri exercises, I still have killer DOMS!! It has to be the stretches. Its weird. My stretching weights are going up but my exercises suffered yesterday. Im pretty sure it is endurance. Im excited to see how this Pepto Pro goes!!
 
I wouldn't expect miracles out of pepto. It is just protein albeit very very high quality, protein. But honestly, i would rather spend money on things like that(protein, bcaa, creatine mono) then some new suplement extracted from red assed baboon turds, that claims 30lbs in a month..lol

It isnt bad only using 1 serving 3 days a week. 1lb will last 15 weeks.
 
metroba said:
Ordered a pound of Pepto Pro..shipping is sooo expensive :dead:..at 10g/day I will have 45 servings..so I hope this was worth it. We shall see. Some have reported 3 lb gains in a month. 3 lbs would be bad to the ass!

On another note:

Despite loosing strength on my shoulder/tri exercises, I still have killer DOMS!! It has to be the stretches. Its weird. My stretching weights are going up but my exercises suffered yesterday. Im pretty sure it is endurance. Im excited to see how this Pepto Pro goes!!
Click to expand...
Pepto looks pretty good imo. I betyou could get some good gains mega dosing it but it be expensive:paranoid:
 
Yea... I'll have to see how the pepto does for you before I throw my money at it.

That pure beef aminos look tempting too, but jesus they are expensive.

I may go ahead and buy 25-50lbs of whey from them though. I live in the city that True Protein is based out of... I might try to drop in and say whats up to those guys. See if I can't meet Dante....
 
GMG760 said:
Yea... I'll have to see how the pepto does for you before I throw my money at it.

That pure beef aminos look tempting too, but jesus they are expensive.

I may go ahead and buy 25-50lbs of whey from them though. I live in the city that True Protein is based out of... I might try to drop in and say whats up to those guys. See if I can't meet Dante....
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I would save your money when it comes to LBA's.
 
imprezivr6 said:
I wouldn't expect miracles out of pepto. It is just protein albeit very very high quality, protein. But honestly, i would rather spend money on things like that(protein, bcaa, creatine mono) then some new suplement extracted from red assed baboon turds, that claims 30lbs in a month..lol
It isnt bad only using 1 serving 3 days a week. 1lb will last 15 weeks.
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That is a really good point. Is this how you do it?
hman85 said:
Pepto looks pretty good imo. I betyou could get some good gains mega dosing it but it be expensive:paranoid:
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I'm thinking if I only use this 3x/week..I could dose higher on those days. :scratchchin: hmm...I'll start off at 10g/day and up after a little while.
VolcomX311 said:
Christopher Walken is the man, fu sho.
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The Walken is the man! I have a Tshirt with his face on the front. I wear it to the gym and people just love complimenting me on it :lol:

"Before this day is ovuh, you'll all be wearing gold plated diapers"

:blink:

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Currently, i take 5pre(with vasocharge), 5 intra(with bcaa's). So that is only 3 servings a week, currently.

Last year when i was reaching the end of my diet, and calories were practically non existent, doing 4-5hrs of cardio a week, i would consume 5pre, 5intra, 5 post. Then on my cardio days(tue/thur/sat/sun) i would drink 5-10g, durring cardio, with BCAA's.

Even if you used a full pound a month(10+ servings a week), most "supplements" are $30-50 for a month supply, so paying that for a month of protein, shouldn't be that ridiculous.
 
imprezivr6 said:
Currently, i take 5pre(with vasocharge), 5 intra(with bcaa's). So that is only 3 servings a week, currently.

Last year when i was reaching the end of my diet, and calories were practically non existent, doing 4-5hrs of cardio a week, i would consume 5pre, 5intra, 5 post. Then on my cardio days(tue/thur/sat/sun) i would drink 5-10g, durring cardio, with BCAA's.

Even if you used a full pound a month(10+ servings a week), most "supplements" are $30-50 for a month supply, so paying that for a month of protein, shouldn't be that ridiculous.
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I agree the stuff isnt as expensive as I am making it out to be. It was the shipping that killed me. 10$ is crazy. But I will be doing it how you told me to do it: 5g intra and 5g post w/o, followed by a protein meal or shake 30 mins later. Later on when I start to cut cals more and do more cardio, I will throw in an extra 5g pre w/o.
 
On another note:

I will be starting up some Hemodraulix at the end of this log!! :head: Slingshot is now officially a staple of mine. I love the stuff. So I will be taking that for a while.
 
haha you crazeh :lol:
 
metroba said:
I agree the stuff isnt as expensive as I am making it out to be. It was the shipping that killed me. 10$ is crazy. But I will be doing it how you told me to do it: 5g intra and 5g post w/o, followed by a protein meal or shake 30 mins later. Later on when I start to cut cals more and do more cardio, I will throw in an extra 5g pre w/o.
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I try and get it when i am getting protein anyway. I can see how paying 1/3 for shipping is gay..lol

I wonder if that was some sort of issue? Seems expensive for1lb ground shipping.
 
Who knows but it is odd. Im still amped about it so whateva :dunno:

I'll have to look at TP about getting some reg protein as well. When I used to be in Maui Thai 3 years ago, my coach sold TP out of his gym. I used to get all kinds of Proteins..I think I remember you can make your own too? :think:
 
I've been using TP for years Met. You can custom blend anything you want with them.
 
Aweeesome...I'll def be looking into them. Right now I have about 15 lbs of different proteins tho. I will finish those out then look into investing with TP.
 
Save the jugs from the proteins you have now and the scoops....then all you have to order is protein in bags. My wife goes crazy with all the empty supplement jugs I have lying around.
 
AZMIDLYF said:
Save the jugs from the proteins you have now and the scoops....then all you have to order is protein in bags. My wife goes crazy with all the empty supplement jugs I have lying around.
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Good idea! Thanks man :afro:
 
AZMIDLYF said:
Save the jugs from the proteins you have now and the scoops....then all you have to order is protein in bags. My wife goes crazy with all the empty supplement jugs I have lying around.
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Hahaha, when I opened my supplement cupboard for the first time around my new girl... the look on her face was priceless.

"You take ALL THAT?!"

"Well, not at once..."
 
hahah I think weve all been there
 
My girl actaully requested that I pare things down... which I agreed.

I think the stash got out of hand, and there was really no point to it.
 
TimberLakers said:
My girl actaully requested that I pare things down... which I agreed.

I think the stash got out of hand, and there was really no point to it.
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Its gotten to this point for myself. I got rid of most of the crap that accrued. So many bulks = wasted $$...live and learn
 
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