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MetroBadAss Ghenerates more size while sleeping like a baby..oh yeah teh

orbitron3000 said:
Nice lifts today, man! Have you considered doing BB Lunges instead of the DB? I think I like doing the BB's better cause my hands tend to give out before my legs do if i'm holdin DB's while lungin.
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yes, I am considering switching it out. I like the idea of bb lunges for the extra core work more than the grip rest. Really holding 30, 40, 50, 60s in my hands is not difficult. I do DB holds with 110s for 60 seconds. So really db lunges is no biggie. Good idea Orbiswole!
Irish Cannon said:
Nice work on the BB Hacks! I'm really seeing a huge improvement in those myself. I've loved them ever since they were introduced to me by Resolve back in '08.

I'm DYING to get an OLY Day in as I've had to skip it the last two weeks due to school. It's killing me! I've only lifted 3x in two weeks. Everything has been getting hit, but I'm really missing out on those big lifts on Wednesday. - BUT, one more exam and I'm done! Woot.

You've really been killing it recently. Keep it up brada.
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Very motivational :D...thanks man. I have missed my bb hacks. It's a shame I'll only get a chance to do them 2 more times this blast. I don't know we'll see how I am feeling on week 6. Really I am going to need to cruise then anyway. I am supposed to start my Micro cycle in about a month or so. Not sure how I am going to make this one work. Hmmm...I have some thinking to do.
 
...oh and aced my final today :D

Not sure if this is placebo but today marks day 2 of ALCAR use. I used 1g yesterday and so far today I've used about 700mg. I tell you, I am VERY focused. Almost OCD. It seems I already have an increase in cognitive abilities. It really feels like I am on something. Last night I dosed it with Ghenerate and WOW! I woke up before the alarm went off. Best sleep this entire run!
 
It wasnt a perfect score but it was still an A :lol:
 
Great stuff in here Rob, you are smashing everything you do.
 
Thanks bro :sly:...means a lot
 
nooooooooo....


...
 
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lol
 

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Here is an update of how things are looking. I'm just not being strict enough with my diet. My girlfriend has agreed to start doing cardio with me 3x/week. So I will have some help to get it done. This has been the problem. I just have not been doing my cardio. Now there is more to it and I'm not making excuses. My diet got a little out of control over the last 2 weeks and now I am paying for it. Really really need to focus here. Tuesday is my last class for the semester and I will really have the time to focus on this cut. It's up to me to get it done now.
 

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You picked a hard time to start cutting/dieting hard. The Holidays are the worst! I just ended mine lol.

Up your cardio to ~5days a week 30mins low intensity. You'll see steady results.
 
Took 6 sprays Ghenny, 5 prime (600mg version), 2 Meltdown pre w/o

Intra I sipped on 1 scoop Vassive ea8, about 700mg ALCAR

Alcar update: this is a nice substitute for a stim. It gives you some really nice energy. I don't get all stimmy. It gets me really focused and zoned in, IF I'm not too tired.

Today, I got up at 6:30 am to train :dead:. I was EXHAUSTED. I had to because I had to come into work early today. I half excepted to have a crummy workout. But it turned out pretty nice :yup:

Medium incline db press - worked up to 75x5-3-2=10 bah! I expected more reps. I actually dropped the weight 5lbs to try and hit 20 reps or more. I think I was still tired :dunno:...though I do want to say, the warmups were like butter. Felt sooooo light. Felt sooo good. I really enjoyed it.
Chest stretch with 65's for 60 seconds...barutal!
Behind head smith press - man do these mess you up! and with low weight! Worked up to (just plates) 100x4-3-2=9 with a static of 10 seconds. I will be adjusting the weight so I can hit double these reps next time.
Shoulder stretch for 45 seconds
Reverse ez bar skullz - really hurt my wrist but I found that doing them with the pinky and ringer finger up a little worked well...it was harder to do...but felt good. Worked up to 65x5, dropped to 60x9-6.
Tri stretch with 50 - left side 60 seconds, botched the right arm. It was putting too much stress on my shoulder. I will be looking for a different tri stretch to do here.
P/L pulldowns - worked up to 240x4, was in a hurry so I didnt drop the weight to try and rep it more.
Tbar rows - worked up to 3 plates +25x3 :dead:. When I was bulking I hit 4 plates for 4 reps...ego killer...dropped to 2 plates + 25 for 10 reps

Will be doing cardio tonight with the misses and again in the morning.
 
GeekPoop said:
You picked a hard time to start cutting/dieting hard. The Holidays are the worst! I just ended mine lol.

Up your cardio to ~5days a week 30mins low intensity. You'll see steady results.
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I'll certainty try and work my way up to 5 days. This has been my goal. Right now I'm having trouble with 3 :lol:...I'm motivated though!
 
why do you do behind the head press instead of in front? From what I have read behind the neck places a ton of stress on the spine especially when seated. why not just do standing military press?
 
Inarius said:
why do you do behind the head press instead of in front? From what I have read behind the neck places a ton of stress on the spine especially when seated. why not just do standing military press?
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Well I am not doing NEARLY as much weight on behind the head as in front. Its A LOT less weight man. Behind the head hits the medial delts more...front hits the anterior delts more.
 
haha do what you makes ya happy holmslice
 
Well you have some very well developed front delts....lucky a-hole
 
metroba said:
Well you have some very well developed front delts....lucky a-hole
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Just genetics i guess. I should start hitting them again though cause they used to look like straight steel cables before. So maybe i will start that again. The main reasons I stopped is because I noticed I got this weird feeling in my front delts when I worked them a sharp pain actually, and they just grow for doing nothing.
 
My guess is all that surfing had something to do with it. All my surfing buddies have highly developed front delts.
 
metroba said:
My guess is all that surfing had something to do with it. All my surfing buddies have highly developed front delts.
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Hmm that might be the case,but living on a lake(aka the gulf) doesn't reallly ever give me any surf consistantly.I am lucky if I get to surf once a month any more:rasp:
 
metroba said:
I'll certainty try and work my way up to 5 days. This has been my goal. Right now I'm having trouble with 3 :lol:...I'm motivated though!
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Yea youll def see more results. got an iPhone? I play on mine the entire time Im on the elliptical and time flys!
 
GeekPoop said:
Yea youll def see more results. got an iPhone? I play on mine the entire time Im on the elliptical and time flys!
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Hell nah man! I gotz dah Jitterbug!
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We have TVs in our cardio area tho :bigok:
 
GeekPoop said:
Yea youll def see more results. got an iPhone? I play on mine the entire time Im on the elliptical and time flys!
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I have to agree with you the iPhone is a really good to mess around with when you are doing cardio. Sometimes I lose my pace during cardio but it sure makes cardio go by faster which is always a plus, IMO.
 
Medial delts are the largest head of the shoulder, if you want wider shoulders you want to work your medial delts, if you want fuller rounder shoulders you have to hit your medial delts too. They will really grow well when challenged. However not many compound moves really hit them directly besides behind the neck presses, and wide grip upright rows. Your anterior delt gets hit by damn near everything so it is normally more developed than the medial and posterior.

As far as the spine anything where you allow weight to compress your spine while sitting is not good for your spine. Like box squats are very dangerous, it only take a second of bad form. However they are a great tool when used correctly. Same with behind the neck presses.

I do all my free weights with shoulder work standing so pressure on the spine isn't an issue.
Only real concern though is shoulder inpingement. It is best not to take the bar down past the midway point of the back of the head, about 3-4 inches higher than a front shoulder press. Good thing though is with all of the dc stretching we do flexibility and impingement issues should be minimized.
 
holy sh1t Kleen! Looking farkin cut!! Damn man!

I bring the bar to about my nose (back of head). I'm not gonna be going heavy on this exercise at all. I may throw in some lateral raises afterward though. I just do not feel I really hit my shoulders that much today. We'll see. Thanks a lot of the input brother :cheers:
 
metroba said:
holy sh1t Kleen! Looking farkin cut!! Damn man!

I bring the bar to about my nose (back of head). I'm not gonna be going heavy on this exercise at all. I may throw in some lateral raises afterward though. I just do not feel I really hit my shoulders that much today. We'll see. Thanks a lot of the input brother :cheers:
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No problem, yeah that is a good height, also try going wider out closer to the collars than normal so when locked out at the top your arms pretty much go out at a 45 degree angle. You will have to lower weight but it takes triceps out of the move a little more bringing the brunt of the weight on the medial delts. When you go to put your arms down after the set the may want to raise up a little on their own. Give it a shot and let me know what you think.
 
That is exactly how I did them yesterday. I did it this way because you told me to in your last thread :lol:...and what I said about not having shoulder doms yesterday was spoken too soon. I'm stuck in DOMSville and my car is broke down :yup:
 
Workout today:

BB preachers - worked up to 105x7-6-4=17
Reverse ez bar preachers - 50x20; no wrist pain today! :woohoo: I'm hopin I can FINALLY go back up in weight on this!
Stretch for 45 secs
Russian calves - 160x75
Stretch each calve 45 secs
Goodmornings - felt weak on these today but I also went deeper on these; ended on 135x6, last I did like 160 on this for like 12 lol. Just wasnt feeling it I guess.
Ham stretch w/ 95 for 45 secs
1 legged ext. - worked up to 110x10 (each); too easy
Quad stretch - 25 secs...doing a new quad stretch that works better than the DC stretch..IMO.
Strairmaster for 10 mins ~140 cals

Also did some planks, leg/hip raises, ab roller exercises in between sets. Pretty sweet workout.

Pre - 1 scoop Poseidon (didnt do sh1t for me today. not gonna use it.), 8 sprays Ghenny, 5 prime (600mg version), 2 Meltodown, and a partridge and a pair tree.

Intra - 1 scoop Vassive, 500mg ALCAR (giving me some really nice endurance! :yup:)
 
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