Mowgli's Workout Log \m/ \m/
- Thread starter Mowglisml
- Start date
Mowglisml
Well-known member
Week 9
Date: 10-26-2017
PWO Stack
-Controlled Labs - White Flood - ~1.5 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Back & Shoulders Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps of starting lift
Working Lifts:
-T Bar row: 70-80
-Lat Pulldown: 120
-Cable Row: 160-200
-Underhand Pulldown: 140
-Neutral Row Machine: 110
-DB Shoulder Press: 55-65 (each hand)
-DB Lateral Raise: 25-30 each hand
-Behind Neck Press: 50
-Standing Hammer Shoulder Press: 20
Post
-AYCE sushi
Through the Day
-Scitec- Crea Star - 1 serving
-Chaos & Pain - Helios - 1 Scoop
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
Had awesome shoulder pumps. Felt jacked! Great workout
Date: 10-26-2017
PWO Stack
-Controlled Labs - White Flood - ~1.5 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Back & Shoulders Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps of starting lift
Working Lifts:
-T Bar row: 70-80
-Lat Pulldown: 120
-Cable Row: 160-200
-Underhand Pulldown: 140
-Neutral Row Machine: 110
-DB Shoulder Press: 55-65 (each hand)
-DB Lateral Raise: 25-30 each hand
-Behind Neck Press: 50
-Standing Hammer Shoulder Press: 20
Post
-AYCE sushi
Through the Day
-Scitec- Crea Star - 1 serving
-Chaos & Pain - Helios - 1 Scoop
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
Had awesome shoulder pumps. Felt jacked! Great workout
Mowglisml
Well-known member
Week 9
PWO Stack
-Scitec - crea star
-White Flood - ~ 1 1/2 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + Gatorade small on the go bottle
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Squat
Working Lifts:
-Squat: 195-235
-Romanian Deadlift: 225-235
-Machine Leg Press/ Machine "Stand" Calf: 640
-Lying Leg Curl: 70-80
-Leg Extension: 175-180
Seated Leg Curl: 135
-Sit Calf: 205-225
Post
-proats
Through the Day
-Chaos & Pain - Helios
-Muscle Pharm - Armor V
Comments
I went hard today! I know i’m going to feel it tonight! Going to go watch the Adicts tonight and binge also binge on some Stranger Things
PWO Stack
-Scitec - crea star
-White Flood - ~ 1 1/2 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + Gatorade small on the go bottle
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Squat
Working Lifts:
-Squat: 195-235
-Romanian Deadlift: 225-235
-Machine Leg Press/ Machine "Stand" Calf: 640
-Lying Leg Curl: 70-80
-Leg Extension: 175-180
Seated Leg Curl: 135
-Sit Calf: 205-225
Post
-proats
Through the Day
-Chaos & Pain - Helios
-Muscle Pharm - Armor V
Comments
I went hard today! I know i’m going to feel it tonight! Going to go watch the Adicts tonight and binge also binge on some Stranger Things
Mowglisml
Well-known member
Week 9
PWO Stack
-OL - Re1gn - 2 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few db presses
Working Lifts:
-DB Bench: 85-90
-Incline DB Bench: 65-70
-machine chest Press: 85-90
-Machine Fly: 105
-Skull Crusher/ BB Curl: 60-70/ 60-70
-DB Overhead Extension/ Seated DB Curl: 55-60/ 25-30
-Rope Pushdown/ Rope Cable Curl: 30/ 30
Post
-Scitec - 100% Whey + oats
Through the Day
-Chaos & Pain - Helios
-Scitec - Crea Star - 1 serving
-Muscle Pharm - Armor V
Comments
Killer workout today. Headphones in and zoned it. Hands are shaking from gripping everything tight haha
PWO Stack
-OL - Re1gn - 2 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few db presses
Working Lifts:
-DB Bench: 85-90
-Incline DB Bench: 65-70
-machine chest Press: 85-90
-Machine Fly: 105
-Skull Crusher/ BB Curl: 60-70/ 60-70
-DB Overhead Extension/ Seated DB Curl: 55-60/ 25-30
-Rope Pushdown/ Rope Cable Curl: 30/ 30
Post
-Scitec - 100% Whey + oats
Through the Day
-Chaos & Pain - Helios
-Scitec - Crea Star - 1 serving
-Muscle Pharm - Armor V
Comments
Killer workout today. Headphones in and zoned it. Hands are shaking from gripping everything tight haha
Mowglisml
Well-known member
Week 10
10-30-2017
PWO Stack
-OL - Re1gn - 1.5 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Deads: few reps
Working Lifts:
-Deadlift: 315-325
-Squat: 275-245
-Leg press/Standing Calf raises on Leg Press Machine: 330-370 / 390-400
-Leg Ext: 175
-Leg Curl: 150
-Sit Calf: 275
Post
-Scitec - 100% Whey
Through the Day
-Scitec - Crea Star
-Chaos & Pain - Helios
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
This is the start of week 4 on ep1logue. Had a great session today, but the gym personnel told me to not slam the weights on my deadlift. I wasn't trying to slam and I was only dropping fast from about 8 inches (shin area). I'm glad they told me something.. i took it as a challenge and on my next sets I lowered all the way down for the gentless negative deadlifts haha with 325 lbs which is a new strength jump for me
By the time squats came up I was taxed!., hence my drop in weight.
10-30-2017
PWO Stack
-OL - Re1gn - 1.5 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Deads: few reps
Working Lifts:
-Deadlift: 315-325
-Squat: 275-245
-Leg press/Standing Calf raises on Leg Press Machine: 330-370 / 390-400
-Leg Ext: 175
-Leg Curl: 150
-Sit Calf: 275
Post
-Scitec - 100% Whey
Through the Day
-Scitec - Crea Star
-Chaos & Pain - Helios
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
This is the start of week 4 on ep1logue. Had a great session today, but the gym personnel told me to not slam the weights on my deadlift. I wasn't trying to slam and I was only dropping fast from about 8 inches (shin area). I'm glad they told me something.. i took it as a challenge and on my next sets I lowered all the way down for the gentless negative deadlifts haha with 325 lbs which is a new strength jump for me
By the time squats came up I was taxed!., hence my drop in weight.
Mowglisml
Well-known member
Week 10
10-31-2017
PWO Stack
-Mesomorph - 1 Serving
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 scoop
Upper Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-1-2 workout sets before each main compound lift
Working Lifts:
-BB Bench: 205-210
-Dips: 230
-OH Press: 105-130
-DB Lateral Raise: 30-35 each hand
-BB B/O Row: 165-190
-Pullups: 190
-Skull Crusher/ BB Curl: 90/ 90
Post
-bunch of halloween treats and chili
Through the Day
-Chaos & Pain - Helios
-coffee
-Muscle Pharm - Armor V
Comments
Had a great workout. Still felt pretty taxed from Monday's session, but I worked my way up to working weight. Rest day is needed.
10-31-2017
PWO Stack
-Mesomorph - 1 Serving
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 scoop
Upper Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-1-2 workout sets before each main compound lift
Working Lifts:
-BB Bench: 205-210
-Dips: 230
-OH Press: 105-130
-DB Lateral Raise: 30-35 each hand
-BB B/O Row: 165-190
-Pullups: 190
-Skull Crusher/ BB Curl: 90/ 90
Post
-bunch of halloween treats and chili
Through the Day
-Chaos & Pain - Helios
-coffee
-Muscle Pharm - Armor V
Comments
Had a great workout. Still felt pretty taxed from Monday's session, but I worked my way up to working weight. Rest day is needed.
Mowglisml
Well-known member
Week 10
Date: 11-02-2017
PWO Stack
-Gnar Pump - 1 Scoop
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + Gatorade
Back & Shoulders Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few starting reps
Working Lifts:
-T Bar row: 100-110
-Lat Pulldown D Grip: 120-140
-Cable Row D Grip: 160
-Underhand Pulldown: 140
-Neutral Row Machine: 95-100 (each hand)
-OHP: 95
-DB Lateral Raise: 25 (each hand)
-Rear Delt DB Fly: 25 (each hand)
-Neutral Grip Shoulder Press Machine: 50
Post
-Vegan Meat Sandwhich with Sauerkraut + Hot Chocolate w/ Scitec 100% Whey Protein
Through the Day
-Scitec- Crea Star - 1 serving
-Chaos & Pain - Helios - 1 Scoop
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
I've been having weird stomach symptoms lately. Real bloated in the evenings (i think because of my workout schedule change and not used to eating big meals at night). It got worse after halloween and I think because of all the candy I've been eating during october and more on halloween night. I ate very little today (11-02-2017). Handful of trailmix and palm serving of tofu throughout the day until my sandwhich 14hrs from waking up. Only then did my stomach feel better. I didn't have an appetite. My training was amazing though! Strength was there and pumps were super intense. My forearms had vascularity. I also went hard today and put drop sets on almost every set. I had a nice evening at home celebrating Day of the Dead. Tomorrow legs.
Date: 11-02-2017
PWO Stack
-Gnar Pump - 1 Scoop
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + Gatorade
Back & Shoulders Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few starting reps
Working Lifts:
-T Bar row: 100-110
-Lat Pulldown D Grip: 120-140
-Cable Row D Grip: 160
-Underhand Pulldown: 140
-Neutral Row Machine: 95-100 (each hand)
-OHP: 95
-DB Lateral Raise: 25 (each hand)
-Rear Delt DB Fly: 25 (each hand)
-Neutral Grip Shoulder Press Machine: 50
Post
-Vegan Meat Sandwhich with Sauerkraut + Hot Chocolate w/ Scitec 100% Whey Protein
Through the Day
-Scitec- Crea Star - 1 serving
-Chaos & Pain - Helios - 1 Scoop
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
I've been having weird stomach symptoms lately. Real bloated in the evenings (i think because of my workout schedule change and not used to eating big meals at night). It got worse after halloween and I think because of all the candy I've been eating during october and more on halloween night. I ate very little today (11-02-2017). Handful of trailmix and palm serving of tofu throughout the day until my sandwhich 14hrs from waking up. Only then did my stomach feel better. I didn't have an appetite. My training was amazing though! Strength was there and pumps were super intense. My forearms had vascularity. I also went hard today and put drop sets on almost every set. I had a nice evening at home celebrating Day of the Dead. Tomorrow legs.
Mowglisml
Well-known member
Week 10
PWO Stack
-OL - Re1gn - 2 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + Gatorade small on the go bottle
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Leg press
Working Lifts:
-Machine Leg Press/ Machine "Stand" Calf: 730
-Squat: 225-245
-Romanian Deadlift: 225-245
-Lying Leg Curl: 100
-Leg Extension: 175-185
Seated Leg Curl: 100-115
-Sit Calf: 185
Post
-footlong subway and soup
Through the Day
-Scitec - crea star
-Chaos & Pain - Helios
-Off the chain bcaa
-Muscle Pharm - Armor V
Comments
I went hard today and switched up my power exercise, squat, with leg press. More volume on squat and it felt great. Lot’s of drop sets and had leg pump. Posted pic above. Also today my last of my helios. Gonna wait for a c&p sale to get more
PWO Stack
-OL - Re1gn - 2 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + Gatorade small on the go bottle
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Leg press
Working Lifts:
-Machine Leg Press/ Machine "Stand" Calf: 730
-Squat: 225-245
-Romanian Deadlift: 225-245
-Lying Leg Curl: 100
-Leg Extension: 175-185
Seated Leg Curl: 100-115
-Sit Calf: 185
Post
-footlong subway and soup
Through the Day
-Scitec - crea star
-Chaos & Pain - Helios
-Off the chain bcaa
-Muscle Pharm - Armor V
Comments
I went hard today and switched up my power exercise, squat, with leg press. More volume on squat and it felt great. Lot’s of drop sets and had leg pump. Posted pic above. Also today my last of my helios. Gonna wait for a c&p sale to get more
Segansational
Well-known member
Found it, in!
Mowglisml
Well-known member
Week 10
PWO Stack
-Dymatize pre
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-Iso Chest Press: 45-60 (each hand)
-Incline BB Bench: 135-155
-DB hammer press: 60-65 (each hand)
-Machine Fly: 100-105
-CG Bench/ BB Curl: 115-145/ 70
-DB Overhead Extension/ Seated DB Curl: 60-65/ 30
-Rope Pushdown/ Rope Cable Curl: 37.5/ 32.5
Post
-Scitec - 100% Whey + oats
Through the Day
-Scitec - Crea Star - 1 serving
-Muscle Pharm - Armor V
Comments
Another great workout. Switched it up with some exercises to shock my body. Great pumps today! I haven’t managed to drop in weight this week even though i’ve barely been eating. Swinging around 188-190. I believe i may have gained a bit of muscle because i notice more thickness. Post pics above
PWO Stack
-Dymatize pre
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-Iso Chest Press: 45-60 (each hand)
-Incline BB Bench: 135-155
-DB hammer press: 60-65 (each hand)
-Machine Fly: 100-105
-CG Bench/ BB Curl: 115-145/ 70
-DB Overhead Extension/ Seated DB Curl: 60-65/ 30
-Rope Pushdown/ Rope Cable Curl: 37.5/ 32.5
Post
-Scitec - 100% Whey + oats
Through the Day
-Scitec - Crea Star - 1 serving
-Muscle Pharm - Armor V
Comments
Another great workout. Switched it up with some exercises to shock my body. Great pumps today! I haven’t managed to drop in weight this week even though i’ve barely been eating. Swinging around 188-190. I believe i may have gained a bit of muscle because i notice more thickness. Post pics above
Mowglisml
Well-known member
Week 11
PWO Stack
-White Floods - 1.5 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-squats: few reps and sets
Working Lifts:
-Squat: 265-275
-Deadlift: 295-315
-Leg press/Standing Calf raises on Leg Press Machine: 350 / 400
-Leg Ext: 180
-Leg Curl: 150
-Sit Calf: 275
Post
-salmon, potato, and broccoli
Through the Day
-Scitec - Crea Star
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
I was so damn tired and pretty sore today. I didn’t recover properly since I was at both days of ozzfest and knotfest event all day. Diet was crap too all weekend, but it was pretty fun. First year of not pitting too lol.
Today, quad pumps were real good!
PWO Stack
-White Floods - 1.5 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-squats: few reps and sets
Working Lifts:
-Squat: 265-275
-Deadlift: 295-315
-Leg press/Standing Calf raises on Leg Press Machine: 350 / 400
-Leg Ext: 180
-Leg Curl: 150
-Sit Calf: 275
Post
-salmon, potato, and broccoli
Through the Day
-Scitec - Crea Star
-Off the Chain BCAAs
-Muscle Pharm - Armor V
Comments
I was so damn tired and pretty sore today. I didn’t recover properly since I was at both days of ozzfest and knotfest event all day. Diet was crap too all weekend, but it was pretty fun. First year of not pitting too lol.
Today, quad pumps were real good!
Mowglisml
Well-known member
Week 11
PWO Stack
-OL - dragon mist - 1/2 scoop + quake - 2 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 scoop
Upper Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-1-2 workout sets before each main compound lift
Working Lifts:
-OH Press: 115-120
-DB Lateral Raise: 25 plate each hand
-BB B/O Row: 185
-Pullups: 189.4
-BB Bench: 185-200
-Dips: 235
-CG bench: 135-140
-BB Curl: 90
Post
-proats
Through the Day
-coffee
-Muscle Pharm - Armor V
Comments
The pumps were so damn sick today! Had an awesome session!
PWO Stack
-OL - dragon mist - 1/2 scoop + quake - 2 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 scoop
Upper Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-1-2 workout sets before each main compound lift
Working Lifts:
-OH Press: 115-120
-DB Lateral Raise: 25 plate each hand
-BB B/O Row: 185
-Pullups: 189.4
-BB Bench: 185-200
-Dips: 235
-CG bench: 135-140
-BB Curl: 90
Post
-proats
Through the Day
-coffee
-Muscle Pharm - Armor V
Comments
The pumps were so damn sick today! Had an awesome session!
jtmass
Well-known member
This is your 3rd week on Ep1logue? Apart from the cruel pump, did you notice any changes?
TheMovement
Well-known member
Subd!!!
Mowglisml
Well-known member
Week 5. About to finish bottle 1 in a couple days. The pump is good but diminished after day 1. But it’s still a great pump. My strength went up on week 3 and i’ve maintained the strength. I feel that it is helping me put on some muscle. I feel that i look a bit thicker
Mowglisml
Well-known member
Awesome! Welcome man.
jtmass
Well-known member
Great! I have 2 bottles on the way. Please post your progress pics after 2 bottles.
Mowglisml
Well-known member
I’ve been wanting to take pics, hopefully i get around to doing that this weekend. Yesterday, rest day and went grocery shopping. I did indulge in a bit too many salsa and chips though haha. Today I start bottle #2 of ep1logue, and i have a few scoops left of bottle #1 of endur3. I also finished up my MP vitamins and now have to dip into my finaflex active multi.
Mowglisml
Well-known member
Week 11
PWO Stack
-white flood - 1 scoop
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + quake 1 scoop
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-Front Squat: 115-135
-Romanian Deadlift: 225-240
-Squat: 225
-Lying Leg Curl: 110
-Leg Extension: 185
-Seated Leg Curl: 115
-machine calf: 310-345
-Sit Calf: 185
Post
-sushi
Through the Day
-Scitec - crea star
-Off the chain bcaa
-Finaflex - active multi
Comments
PWO Stack
-white flood - 1 scoop
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + quake 1 scoop
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-Front Squat: 115-135
-Romanian Deadlift: 225-240
-Squat: 225
-Lying Leg Curl: 110
-Leg Extension: 185
-Seated Leg Curl: 115
-machine calf: 310-345
-Sit Calf: 185
Post
-sushi
Through the Day
-Scitec - crea star
-Off the chain bcaa
-Finaflex - active multi
Comments
Mowglisml
Well-known member
Week 11
PWO Stack
-White Flood: 1.5 Scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-DB bench press: 80-90 (each hand)
-Incline DB Bench: 70 (each hand)
-Iso Chest press: 45 (each hand)
-cable fly: 20 (each hand)
-CG Bench/ BB Curl: 115-135/ 70
-DB Overhead Extension/ Seated DB Curl: 60-70/ 30-25
-Rope Pushdown/ Rope Cable Curl: 35/ 35
Post
-Clear Protein + oats
Through the Day
-Scitec - Crea Star - 1 serving
-Finaflex - Active Multi
Comments
Super sick pumps today. I could have kept going but had to get myself out of there. Veterans day, visit my wifeys dad today and maybe catch the UFC and hang outside with a fire. I’m starting to think about trying out some PRs maybe next week or thanksgiving week. We shall see
PWO Stack
-White Flood: 1.5 Scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-DB bench press: 80-90 (each hand)
-Incline DB Bench: 70 (each hand)
-Iso Chest press: 45 (each hand)
-cable fly: 20 (each hand)
-CG Bench/ BB Curl: 115-135/ 70
-DB Overhead Extension/ Seated DB Curl: 60-70/ 30-25
-Rope Pushdown/ Rope Cable Curl: 35/ 35
Post
-Clear Protein + oats
Through the Day
-Scitec - Crea Star - 1 serving
-Finaflex - Active Multi
Comments
Super sick pumps today. I could have kept going but had to get myself out of there. Veterans day, visit my wifeys dad today and maybe catch the UFC and hang outside with a fire. I’m starting to think about trying out some PRs maybe next week or thanksgiving week. We shall see
Mowglisml
Well-known member
Thank you brother. Welcome to my daily grind haha
jtmass
Well-known member
I see a wine glass next to the casserole..
Mowglisml
Well-known member
Haha oh yea!
TheMovement
Well-known member
Cant wait to put my firepit in the ground!
Mowglisml
Well-known member
Week 12
PWO Stack
-OL - Re1gn - 2 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few reps and sets
Working Lifts:
-Deadlift: 275-315
-Squat: 225-245
-Leg press/Standing Calf raises on Leg Press Machine: 370 / 400
-Leg Ext: 170-175
-Leg Curl: 130-135
-Sit Calf: 275
Post
-proats
Through the Day
-Scitec - Crea Star
-Finaflex - Active Multi
Comments
Was not feeling it today, but got it done. My back was still sore and deadlifting hurt today. Now i’m pretty sore and might skip rows tomorrow.
PWO Stack
-OL - Re1gn - 2 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few reps and sets
Working Lifts:
-Deadlift: 275-315
-Squat: 225-245
-Leg press/Standing Calf raises on Leg Press Machine: 370 / 400
-Leg Ext: 170-175
-Leg Curl: 130-135
-Sit Calf: 275
Post
-proats
Through the Day
-Scitec - Crea Star
-Finaflex - Active Multi
Comments
Was not feeling it today, but got it done. My back was still sore and deadlifting hurt today. Now i’m pretty sore and might skip rows tomorrow.
Mowglisml
Well-known member
Week 12
PWO Stack
-some preworkout sample not sure haha
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 scoop
Upper Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-1-2 workout sets before each main compound lift
Working Lifts:
-Chest support DB Row: 75-85 each hand
-Pullups: 190.6
-BB Bench: 205
-Dips: 240
-OH Press: 115-120
-DB Lateral Raise: 30 each hand
-CG bench: 155
-BB Curl: 80
Post
-proats
Through the Day
-off the chain aminos
- scitec - creatine - last serving
-Finaflex - active multi
Comments
Great pumps. Lower Back is starting to loosen up a bit. Still pretty tight and aching. I adjusted row with chest support db rows and really focused on form to not irritate my back. Waiting on some creatine mono to come in now that scitec creatine is done.
PWO Stack
-some preworkout sample not sure haha
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 scoop
Upper Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-1-2 workout sets before each main compound lift
Working Lifts:
-Chest support DB Row: 75-85 each hand
-Pullups: 190.6
-BB Bench: 205
-Dips: 240
-OH Press: 115-120
-DB Lateral Raise: 30 each hand
-CG bench: 155
-BB Curl: 80
Post
-proats
Through the Day
-off the chain aminos
- scitec - creatine - last serving
-Finaflex - active multi
Comments
Great pumps. Lower Back is starting to loosen up a bit. Still pretty tight and aching. I adjusted row with chest support db rows and really focused on form to not irritate my back. Waiting on some creatine mono to come in now that scitec creatine is done.
DemntedCowboy
Well-known member
Crushing it brother keep doing what you do
TheMovement
Well-known member
Delts got some meat to em!
Mowglisml
Well-known member
Week 12
PWO Stack
-superpump max - 3 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Back & Shoulders Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few starting reps
Working Lifts:
-Iso hammer strength row: 90-100 (each hand)
-Lat Pulldown: 140-160
-Cable Row: 160-180
-Underhand Pulldowns: 120-140
-D grip cable row: 120
-machine shoulder press: 80-90
-DB Lateral Raise: 25 (each hand)
-Rear machine Delt fly: 100-105
-Hammer Grip shoulder press machine: 50
Post
-clear protein - 2 scoops
Through the Day
-Off the Chain BCAAs
-Finaflex - active multi
Comments
I really love superpump max! I’ll probably be using this one cuz creatine in it while my creatine mono gets here. I had those pumps that made my shoulders just perk up and hurt. Felt great! Had a great lat connection too!
PWO Stack
-superpump max - 3 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Back & Shoulders Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few starting reps
Working Lifts:
-Iso hammer strength row: 90-100 (each hand)
-Lat Pulldown: 140-160
-Cable Row: 160-180
-Underhand Pulldowns: 120-140
-D grip cable row: 120
-machine shoulder press: 80-90
-DB Lateral Raise: 25 (each hand)
-Rear machine Delt fly: 100-105
-Hammer Grip shoulder press machine: 50
Post
-clear protein - 2 scoops
Through the Day
-Off the Chain BCAAs
-Finaflex - active multi
Comments
I really love superpump max! I’ll probably be using this one cuz creatine in it while my creatine mono gets here. I had those pumps that made my shoulders just perk up and hurt. Felt great! Had a great lat connection too!
Mowglisml
Well-known member
6 weeks. I definitely feel that i improved overall strength, except bench. I like that it incorporates strength and hypertrophy so it’s not boring.
jtmass
Well-known member
Can you throw some numbers starting and now?
Mowglisml
Well-known member
man you are making me do data collection ! haha
Based on my more detailed log. This I guess gives you a ballpark estimate of some increases. I must have not rested as long on bench since I had to lower the weight so much on that 3rd rep. Seems that my OHP suffered too, but I feel that my form has gotten better, so I may have used knee momentum more when I started.
Squat Start: 250x3, 265x3, 270x3
Squat Last Week: 265x5, 270x5, 275x3
Deads Start: 275x5, 275x5, 275x5
Deads Last Week: 295x3, 305x5, 315x5
BB Row Start: 135x6, 150x5, 155x5
BB Row Last Week: 185x5, 185x5, 185x5
BB Bench Start: 185x5, 195x3, 195x3
BB Bench Last Week: 195x3, 200x3, 185x3
OHP Start: 125x5, 125x5, 125x5
OHP Last Week: 115x5, 120
Mowglisml
Well-known member
Thanks. I also feel strength and more sturdy with other accessory lifts. Yea it is very fun
Mowglisml
Well-known member
Week 12
PWO Stack
-superpump max - 3 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-stretches and leg swings
-Few reps
Working Lifts:
-Leg Press: 640
-Romanian Deadlift: 225
-Machine Leg Press: 310-350
-Lying Leg Curl: 95-110
-Leg Extension: 190-200
-Seated Leg Curl: 110-120
-machine calf: 310-350
-Sit Calf: 255
Post
-Clear Protein - 1 scoop + peanut butter stout beer
Through the Day
-Off the chain bcaa
-Finaflex - active multi
Comments
Lower back is barely starting to heal up better. I went for a very fast paced walk with my dog and then did some hip and leg stretching. Leg swings to loosen up. By the time i hit the gym i was ready to go. I kept my form extra strict today and moved the weight nice and controlled. Calories were significantly lower today and i felt it! I felt wrecked after this brutal workout. Friday and I want to enjoy a beer! Cheers.
PWO Stack
-superpump max - 3 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop
Lower Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-stretches and leg swings
-Few reps
Working Lifts:
-Leg Press: 640
-Romanian Deadlift: 225
-Machine Leg Press: 310-350
-Lying Leg Curl: 95-110
-Leg Extension: 190-200
-Seated Leg Curl: 110-120
-machine calf: 310-350
-Sit Calf: 255
Post
-Clear Protein - 1 scoop + peanut butter stout beer
Through the Day
-Off the chain bcaa
-Finaflex - active multi
Comments
Lower back is barely starting to heal up better. I went for a very fast paced walk with my dog and then did some hip and leg stretching. Leg swings to loosen up. By the time i hit the gym i was ready to go. I kept my form extra strict today and moved the weight nice and controlled. Calories were significantly lower today and i felt it! I felt wrecked after this brutal workout. Friday and I want to enjoy a beer! Cheers.
Mowglisml
Well-known member
Week 12
PWO Stack
-superpump max - 3 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + gatorade
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-BB bench: 175-185
-Incline DB Bench: 65-75 (each hand)
-Hammer DB Press: 55-60 (each hand)
-Machine Fly: 120-125
-CG Bench/ BB Curl: 135/ 50-70
-DB Overhead Extension/ Seated DB Curl: 60-65/ 25-30
-Rope Pushdown/ Rope Hammer Cable Curl: 37.5-42.5/ 37.5-42.5
Post
-Clear Protein + 2 eggs and veggies
Through the Day
-Finaflex - Active Multi
Comments
Awesome workout today. Arms felt like they were close to popping! I added 1-2 drop sets at end of exercise to almost all of them.
PWO Stack
-superpump max - 3 scoops
-OL - Ep1logue - 2 Pills
Intra
-OL - Endur3 - 1 scoop + gatorade
Chest & Arms Hypertrophy
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-Few reps
Working Lifts:
-BB bench: 175-185
-Incline DB Bench: 65-75 (each hand)
-Hammer DB Press: 55-60 (each hand)
-Machine Fly: 120-125
-CG Bench/ BB Curl: 135/ 50-70
-DB Overhead Extension/ Seated DB Curl: 60-65/ 25-30
-Rope Pushdown/ Rope Hammer Cable Curl: 37.5-42.5/ 37.5-42.5
Post
-Clear Protein + 2 eggs and veggies
Through the Day
-Finaflex - Active Multi
Comments
Awesome workout today. Arms felt like they were close to popping! I added 1-2 drop sets at end of exercise to almost all of them.
Mowglisml
Well-known member
Week 13
PWO Stack
-Superpump Max - 3 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few reps and sets
Working Lifts:
-Squat: 275-295
-Deadlift: 275-295
-Leg Press: 270-310
-Leg Ext: 190
-Lying Leg Curl: 95-110
-Sit Calf: 275
-Leg Press Machine calf: 405
Post
-proats
Through the Day
-Off the chain aminos
-Finaflex - Active Multi
Comments
Lower back is still not 100% so my strength was not all there on squats and deads but i focused on my form for muscle connection. I also focused a lot on the accessory work and it helped a ton! I was waddling out of the gym. My legs were super pumped! I’m going to feel it bad tomorrow haha!
PWO Stack
-Superpump Max - 3 scoops
-OL - Ep1logue - 2 pills
Intra
-OL - Endur3 - 1 Scoop
Lower Power
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set
Warmup:
-few reps and sets
Working Lifts:
-Squat: 275-295
-Deadlift: 275-295
-Leg Press: 270-310
-Leg Ext: 190
-Lying Leg Curl: 95-110
-Sit Calf: 275
-Leg Press Machine calf: 405
Post
-proats
Through the Day
-Off the chain aminos
-Finaflex - Active Multi
Comments
Lower back is still not 100% so my strength was not all there on squats and deads but i focused on my form for muscle connection. I also focused a lot on the accessory work and it helped a ton! I was waddling out of the gym. My legs were super pumped! I’m going to feel it bad tomorrow haha!