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

metroba said:
I feel blessed :bigok:

Had a real nice cardio session this morning. Burned 300 cals on the stairmaster. Stretched out quads immediately after. I'm gonna need to keep stretching legs eod to get them used to all the cardio. Endurance continues to get higher. I am loving this! Tried a scoop of Anadraulic Pump this morning with 2 caps Meltdown, 6 sprays Ghenny, 1 cap Prime. I LOVE the focus...and the PUMP..WOW! that I get off of this! Sucha clean buzz I get. I stay zoned in and it helps me get the task at hand done! I am soooooooo sore today from yesterday's workout. This has got to be the WORST doms I have had in like a year. Seriously! I am in serious pain and I am loving it! Back from Deads=destroyed! Delts from raises=not being able to lift arms! Traps are feeling massacred too. I guess I never really gave Deads the credit they deserved. I really don't think the reverse close grip incline bench fired up my tris enough. I didn't really feel much of a burn and I have zero doms in them. Idk. I'll prob stick with the exercise and see how it treats me. If I see no progress, I will change it out for something else. I am continuing to look leaner everyday. SLIN really disposed of those carbs yesterday! I had a little over 100g carbs and it looks like I didn't touch a carb when I woke up this morning. Dryyy as fack!
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Reverse grips benches should be over shoulder width if you are using them for tri's. I also don't feel those all the time either but i feel they build size for sure.
 
hman85 said:
Reverse grips benches should be over shoulder width if you are using them for tri's. I also don't feel those all the time either but i feel they build size for sure.
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Honestly, I cannot remember how wide I did it. It may have not been wide enough. Thanks a lot for the tip. I will for sure make sure it is shoulder width next time and see how that treats me. I like the idea of trying new exercises that I never see anybody do. So I would like to stick with this one.
 
metroba said:
Honestly, I cannot remember how wide I did it. It may have not been wide enough. Thanks a lot for the tip. I will for sure make sure it is shoulder width next time and see how that treats me. I like the idea of trying new exercises that I never see anybody do. So I would like to stick with this one.
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Thats a weird exercise to get down at least for me. I had to play with the grip to get it so my wrist didn't hurt while doing them. I like a grip just a little outside of the shoulder.
 
You guys are talking about two different exercises aren't you? One reverse close grip incline press, and one reverse grip bench. On the incline one if targeting your triceps you should be at a higher incline than 45 degrees to really get the triceps into it like maybe 60 degrees, it is in between a front shoulder press and a incline bench. You are trying to focus on the rear head of the tricep by going over head. Normally choosing this exercise also means you are trying to really focus on your front delts as well while hitting the triceps. On flat bench you definitely want to go wider if doing reverse grip.
 
MrKleen73 said:
You guys are talking about two different exercises aren't you? One reverse close grip incline press, and one reverse grip bench. On the incline one if targeting your triceps you should be at a higher incline than 45 degrees to really get the triceps into it like maybe 60 degrees, it is in between a front shoulder press and a incline bench. You are trying to focus on the rear head of the tricep by going over head. Normally choosing this exercise also means you are trying to really focus on your front delts as well while hitting the triceps. On flat bench you definitely want to go wider if doing reverse grip.
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Thanks for chiming in man. What I was doing is reverse grip incline bench. I did it at about shoulder width. I did not feel it hit my tris enough. I did pick this exercise as a way to work on front delts and tris. Maybe I should switch to regular grip for this one? What do you suggest?

Started my second bottle of Ghenerate last night! :woohoo: Will be trying out 5 scoops Anadraulic Pump.
 
I would make sure you get on a bench that can give you a 60 degree angle if you can. Maybe even on a smith machine with an adjustable bench. The exercise is normally done on a high incline. Also it is close grip so you really want your elbows in tight and under the bar, not out to the side at all. If you can balance the bar 12-18 inches apart would be good. On any close grip the widest I go is to my pinky lining up on the interior knurl line of the bar. When balance is not an issue I will go closer to 12 inches. However your DOMS don't always tell the tale of effort. Your triceps may not have deconditioned as easily as the rest of your body during the cruise. Perhaps you were doing another exercise that isolated the tricep more before as this one is working two groups almost equally. Also what type of raises where you doing for shoulders? If fromt raises you may have shot yourself in the foot. Your front delts would peter out on the tricep move before your triceps got fully taxed. If that was the case try lateral raises in front of this exercise. Then you may have more in the tank for this one, as well as your shoulders getting a more complete session.
 
MrKleen73 said:
I would make sure you get on a bench that can give you a 60 degree angle if you can. Maybe even on a smith machine with an adjustable bench. The exercise is normally done on a high incline. Also it is close grip so you really want your elbows in tight and under the bar, not out to the side at all. If you can balance the bar 12-18 inches apart would be good. On any close grip the widest I go is to my pinky lining up on the interior knurl line of the bar. When balance is not an issue I will go closer to 12 inches. However your DOMS don't always tell the tale of effort. Your triceps may not have deconditioned as easily as the rest of your body during the cruise. Perhaps you were doing another exercise that isolated the tricep more before as this one is working two groups almost equally. Also what type of raises where you doing for shoulders? If fromt raises you may have shot yourself in the foot. Your front delts would peter out on the tricep move before your triceps got fully taxed. If that was the case try lateral raises in front of this exercise. Then you may have more in the tank for this one, as well as your shoulders getting a more complete session.
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werd. I did seated front db raises (hammer style) supersetting with standing 1 arm lateral raises from the front with other arm on back of seat. My shoulders were DESTROYED from this! So everything you said above goes for reverse grip as well? I thought reverse grip had to be wider? For incline am I supposed to go in closer? Thanks for all the help on this man! I am down on the smith machine. I wanted to include a bench (bb) exercise so I could work on stabilizers more. I swear when I do bb bench I am all over the place trying to control the bb. This is why my bb bench lifts aren't impressive. It's funny tho because I do very well with db bench presses and those work stabilizers :dunno:..don't get it.
 
metroba said:
werd. I did seated front db raises (hammer style) supersetting with standing 1 arm lateral raises from the front with other arm on back of seat. My shoulders were DESTROYED from this! So everything you said above goes for reverse grip as well? I thought reverse grip had to be wider? For incline am I supposed to go in closer? Thanks for all the help on this man! I am down on the smith machine. I wanted to include a bench (bb) exercise so I could work on stabilizers more. I swear when I do bb bench I am all over the place trying to control the bb. This is why my bb bench lifts aren't impressive. It's funny tho because I do very well with db bench presses and those work stabilizers :dunno:..don't get it.
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Only with this specific movement should the hand be closer in front. This movement targets front delts and triceps more than chest and triceps. On a flat bench you need to go out wider. With this you can kind of think of the hand position you would have in the bottom of an Arnold Press, now just imagine yourself lying on the incline bench same hand position but holding the bar instead of the dumbells. Even on a 45 degree incline you will be able to push it up like that to get your stabilizers in without going on a smith machine.

The bar requires retraining from dumbells. It is a different range of motion binding you into a ROM that you are not used to with dumbells. YOu can and do arch dumbells however to lock out on the barbell bench there is no arch to the ROM, only pressing and extension. That changes the dynamic of the entire lift. It also explains why barbells are so much more triceps intensive than dumbells.

One thing that may help your stability while benching, and will definitely help your shoulders in the long run is to do your barbell bench with your elbows down around 75 degrees instead of out to the side at a 90 degree. My degrees may be off but instead of holding your elbows straight out to the side while benching bring the elbows down a little closer to your sides. Say if you were standing with your arms out to your sides at a 90 degree then lowered your elbows about 3-4 inches around there is where you would want your arms for benching safely removing some of the danger and instability from the shoulder joint. As you lift the weight it will lower to the lower part of your chest then will raise and arch back towards the rack as it reaches lock out.

On those shoulder raises try the side laterals supersetted with rear laterals, then hit this exercise, or it would go AWESOME after wide grip uprights if you are doing them.
 
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MrKleen73 said:
Only with this specific movement should the hand be closer in front. This movement targets front delts and triceps more than chest and triceps. On a flat bench you need to go out wider. With this you can kind of think of the hand position you would have in the bottom of an Arnold Press, now just imagine yourself lying on the incline bench same hand position but holding the bar instead of the dumbells. Even on a 45 degree incline you will be able to push it up like that to get your stabilizers in without going on a smith machine.

The bar requires retraining from dumbells. It is a different range of motion binding you into a ROM that you are not used to with dumbells. YOu can and do arch dumbells however to lock out on the barbell bench there is no arch to the ROM, only pressing and extension. That changes the dynamic of the entire lift. It also explains why barbells are so much more triceps intensive than dumbells.

One thing that may help your stability while benching, and will definitely help your shoulders in the long run is to do your barbell bench with your elbows down around 75 degrees instead of out to the side at a 90 degree. My degrees may be off but instead of holding your elbows straight out to the side while benching bring the elbows down a little closer to your sides. Say if you were standing with your arms out to your sides at a 90 degree then lowered your elbows about 3-4 inches around there is where you would want your arms for benching safely removing some of the danger and instability from the shoulder joint. As you lift the weight it will lower to the lower part of your chest then will raise and arch back towards the rack as it reaches lock out.

On those shoulder raises try the side laterals supersetted with rear laterals, then hit this exercise, or it would go AWESOME after wide grip uprights if you are doing them.
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Thanks so much man! REPS!! I will do that last part as well next sess :D
 
Good workout today. Chest strength down..of course :rolleyes:..I'm workin hard to cut this fat so I will take what I can get.

Pre w/o - 8 sprays Ghen, 3 Prime, 5 scoops Anadraulic Pump, 2 meltdown, 3 caps Cre 02.

Intra (as drinking throughout the day) - 30g Aminos, 3g Alcar

Gf and I exchaned out gifts early. Got some Cre02 and some Renagade soap. I dig the smell. Let's see if it actually works. Some dood at the bank today told me I "look good"...to be fair he was a crackhead but it's nice to know I look like I workout...even to crackheads lol. Excited to get this Cre02 goin! Love the stuff and it should def help out a lot wit this cut (bf and strength wise). Knocked up AP to 5 scoops today and the pump was stupid! I’m a psycho tho and want more...naturally ;). So I will try 6 scoops next time.

W/o:
• Med db press – worked up to 75x3 (down 2 reps on first set), so I dropped it to 70  for 5 and 4. Chest was pumped! My ego was not.
• Chest stretch w/ 65’s for 70 secs; up 10 secs
• Behind neck smith press (very wide grip) – felt MUCH easier this time since I widened my grip. Weight was going up like buttuh. Worked up to (just plates) 95x6-4-3=13; will stay her until I get over 15 reps.
• Shoulder stretch for 45 secs
• Db skullz – worked up to 50’s for 7-4-4=15; cannot do reverse grip ez skullz again until wrist heals up….AGAIN!!
• Tri stretch for 45 secs
• P/L pulldowns – busted out the chalk!! Love how this dries your hands right up. Worked up to 220x7-5-4=16; up weight 5lbs next time.
• T-bar rows – worked up to 3 plates x8 (will up 10lbs next time), drop to 2+25x12 (up 10lbs next time). Love the way my back has been feeling during my lifts. Have been doing corrective exercises for my scap more often and this has def made things better 
 
MrBigPR said:
nice numbers...i don't even think my girl got me what I want even though I drop crazy hints.
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hello!!!
<<< do you even look at your avi?! Looks like a good christmas to me!! lol
 
metroba said:
Good workout today. Chest strength down..of course :rolleyes:..I'm workin hard to cut this fat so I will take what I can get.

Pre w/o - 8 sprays Ghen, 3 Prime, 5 scoops Anadraulic Pump, 2 meltdown, 3 caps Cre 02.

Intra (as drinking throughout the day) - 30g Aminos, 3g Alcar

Gf and I exchaned out gifts early. Got some Cre02 and some Renagade soap. I dig the smell. Let's see if it actually works. Some dood at the bank today told me I "look good"...to be fair he was a crackhead but it's nice to know I look like I workout...even to crackheads lol. Excited to get this Cre02 goin! Love the stuff and it should def help out a lot wit this cut (bf and strength wise). Knocked up AP to 5 scoops today and the pump was stupid! I’m a psycho tho and want more...naturally ;). So I will try 6 scoops next time.

W/o:
• Med db press – worked up to 75x3 (down 2 reps on first set), so I dropped it to 70  for 5 and 4. Chest was pumped! My ego was not.
• Chest stretch w/ 65’s for 70 secs; up 10 secs
• Behind neck smith press (very wide grip) – felt MUCH easier this time since I widened my grip. Weight was going up like buttuh. Worked up to (just plates) 95x6-4-3=13; will stay her until I get over 15 reps.
• Shoulder stretch for 45 secs
• Db skullz – worked up to 50’s for 7-4-4=15; cannot do reverse grip ez skullz again until wrist heals up….AGAIN!!
• Tri stretch for 45 secs
• P/L pulldowns – busted out the chalk!! Love how this dries your hands right up. Worked up to 220x7-5-4=16; up weight 5lbs next time.
• T-bar rows – worked up to 3 plates x8 (will up 10lbs next time), drop to 2+25x12 (up 10lbs next time). Love the way my back has been feeling during my lifts. Have been doing corrective exercises for my scap more often and this has def made things better 
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Good stuf Rob! Like those wide grip presses, shoulders just pop huh?

MrBigPR said:
nice numbers...i don't even think my girl got me what I want even though I drop crazy hints.
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Uhmmm Big? Your girl IS WHAT YOU WANT FOR CHRISTMAS RIGHT????? Just put a bow on her and you are good to go.
 
Good stuf Rob! Like those wide grip presses, shoulders just pop huh?
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delts were monstrously pumped! I wanna throw some rear raises in next time to finish is off :yup:

Uhmmm Big? Your girl IS WHAT YOU WANT FOR CHRISTMAS RIGHT????? Just put a bow on her and you are good to go.
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:hump:
 
ah damn...time for bjs!!!


...go ahead IC, tell em how it goes :lol:
 
theres always some good ol' fappin brah man. Hope everyone has a good Christmas! :D
 
Met, I guess I'm cheap. You looking at 6 scoops An Pump! Sure I love the pump but I like to get the most from my $$$. I have been doing 3 scoops and the biceps ache, they are pumped even when not doing bicep work.

Keep workin, Merry Xmas
 
p5sky said:
Met, I guess I'm cheap. You looking at 6 scoops An Pump! Sure I love the pump but I like to get the most from my $$$. I have been doing 3 scoops and the biceps ache, they are pumped even when not doing bicep work.

Keep workin, Merry Xmas
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Hey, it's all about effect v. cost - That's how I've always looked at my supps. - 3sc of AP is nice, and definitely stick with that if that's all you need. I've been doing 5sc and love it.
 
IC and I were talking about and he thinks I may have some AA built up in my system from my long time overdosing of Hemo lol. I used 3 scoops and I really didn't get much from it. Could be because we are all different. Hell, some of you guys only need 3-6 caps of Hemo to get a gnarly pump. I on the other hand need 8 or more. 5 scoops AP was money and will be trying 6. I want this painful pump you all are talking about!!
 
metroba said:
IC and I were talking about and he thinks I may have some AA built up in my system from my long time overdosing of Hemo lol. I used 3 scoops and I really didn't get much from it. Could be because we are all different. Hell, some of you guys only need 3-6 caps of Hemo to get a gnarly pump. I on the other hand need 8 or more. 5 scoops AP was money and will be trying 6. I want this painful pump you all are talking about!!
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I think over time you'll need less. Maybe you just need to clean the system a little from the Hemo. I'm no scientist, I'm just guessing here. - It's possible your body reacts completely different than mine. You may end up doing better off of Anadraulic State GT.

I love the basic workings of AP. From what I can tell, the more popular pre-workout products almost trick people into thinking they're getting this great product when it's really the stims that are effecting them the most. - AP is really made for pump, focus, and vascularity alone. - AS is there for everything else.
 
thats beautiful man.

Just knocked out 45 mins of gym time ~20 stairmaster and 25 abs. Not sure what is going on but my endurance has been down the last few days. I have been doing up to level 13 on the stairmaster but I havent been able to handle over 10 or 11 the last few days. I ended up only burning like 150 cals (opposed to my regular 300) on the stairmaster. I'll switch to a diff form of cardio for a while and see how that goes. Maybe my body is getting exhausted from all the fasted training? Maybe the lower cals? It'll work itself out.

Here is an updated pic. I can see my shoulders are coming in nicely. Chest is shaping up more. Midsection :lol: that apparently is going to take more time.
 

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Does anybody know what kinda bug this is? Found him outside my apartment
 

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Midesection looks pretty good(total homo). you are too critical of yourself. you prolly look alot leaner in person
 
MrBigPR said:
Your adrenals may be fried
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Good point. Shouldnt the ALCAR being taking care of this tho?
MrBigPR said:
Midesection looks pretty good(total homo). you are too critical of yourself. you prolly look alot leaner in person
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thanks man. I am very critical of myself but it keeps me motivated. I really do look leaner in person. I never understood why pics do that. I'm very happy so far tho.
 
Looking great, Met!

Are you still taking Meltdown or Adipo-X? - Yohimbene kills my endurance. I can only handle one T911 at a time. Some guys take 2 and that would always kill my VO2 max.
 
Pre workout: 6 sprays ghenny, 3 prime, 2 meltdown, 3 cre 02 (as of yesterday).

Intra - sipping on gallon jug of 30g Aminos, 3g alcar

and thanks for the comps bro!
 
Yea Met, looking leaner fo sho.

I have no clue what kinda bug that it but I think I saw Bear Grills eat one the other day :)
 
thanks tyler!

Big, this is not what it says on NP. How should I be dosing my ALCAR?
 
wow..I didn't read this at all in all of the ALCAR threads I read in here. Most people I saw were dosing like 10g/day!! I'm glad I have a pal like you to set it straight man! Thanks a lot! :cheers:

So 3g on lifting days? Or more? less?
 
thanks again man! I'm pretty sure I have some Reset lying around. I'll get on it.
 
Speaking of adrenals, do you think 5-6 weeks off of any supps (besides multi/fish oil/protein) would do the trick as far as reseting your adrenals?

On the other hand, BOGO Reset AD for $18 couldnt hurt.
 
tyler4 said:
Speaking of adrenals, do you think 5-6 weeks off of any supps (besides multi/fish oil/protein) would do the trick as far as reseting your adrenals?

On the other hand, BOGO Reset AD for $18 couldnt hurt.
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I think that would be a great help. Reset AD is good stuff though. I logged it; really enjoyed it. Definitely a worthwhile product. PAL has some good stuff out there; Reset AD and Anabolic Edge are both real good products, and Leviathan Reloaded is solid as well.
 
tyler4 said:
Speaking of adrenals, do you think 5-6 weeks off of any supps (besides multi/fish oil/protein) would do the trick as far as reseting your adrenals?

On the other hand, BOGO Reset AD for $18 couldnt hurt.
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It definitely could but it won't do it totally. These supplements have ingredients that their mechanism of actions target what you are trying to accomplish.
 
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