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MST Ragnorok Elite log new formula

1.23.15

Chest triceps

Incline db press
60x12
80x12
90x12
100x10

Incline db fly
50x12
50x12
50x12
50x12

HS chest press
3 plates
X12
X12
X12

HS decline press
3 plates
X12
X12
X12

Machine flyes
90lbsx12
105 for 6 sets of 15 - struggled a bit but had some extra energy.

Triceps
Close grip incline bench
135 @4 sets of 12 - gave me elbow a break today.

Overhead tricep rope extensions
100x15
100x13
100x12

Dips
3x failure

Skullcrusher
80lbs @7x15 - went light and my elbow felt much better today with this weight. Had a massive pump at the end. My endurance is definitely there.
 
ill start posting up pics this week. ive been dropping my carbs a bit but im at 200 pro 190-200 carbs per day, 50 carbs are used during my workout. fats are always under 70.
 
shoulders biceps

seated barbell shoulder press
105x15
155x12
155x10
105x10

standing db shoulder press
60x12
60x12
70x8

db front raise
30x12
30x12
30x121

db lateral raise
35x12
35x12
35x12

nautilus machine lateral raise
140 7x15 with 15 second breaks. had to stop around set 4 but i did finish. New Pr for reps and weight. my previous was 105lbs.

Biceps
superman cable curls
50x12
50x12
60x12
60x12

alt, db curls

30x10
30x10
30x10

hammer rope cable curls
7x15 100lbs with 15 second rest

Cardio
Stepmill 15 minutes.

overall pretty good workout. I spent about 40-50 mins in the gym. its going to take me some time to adjust to this gym so that i can get all my workouts in. Ill figure it out though.
 
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97 pro 94 carb 41 fats ....mad gains lol
 
1.28.15

ive been sick the past few days and this blizzard up here didnt help much. anyway im having a difficult time with ymca maybe i will try a different one today. there are like 3 leg machines so I had to do two exercises on the leg press machine. also the leg press only goes up to 10 plates on each side. i may have to do more reps or more time under tension.

Legs

Leg extensions
140x12
140x12
140x12

Squats- no belt
135x15
225x10
275x5
315x7- right ankle was stiff. I should have used my bands to loosen up more and compress the junk out of my ankle had bad ROM. Flossing def helps me.

Leg press machine
10 plates
4x10

Leg Press Machine
5 plates
7x15 with 15 second rest

Leg curl seated
4x12 one each leg 60lbs

Stiff leg deads
4x10 with 225lbs

Leg curl seated
200lb PR- 3x10


Left the Gym after the PR lol I went beast mode hahaha. havent done that much on seated leg curls in years man. the scale is lying to me right now I gained 3 lbs but it might be my stomach holding all this food or too much water from lifting. I must of drank close to a gallon last night at the gym.
 
jwa254 said:
now i'm even hungrier. making dinner with the lady friend tonight :D
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my wife made some crazy salmon and rice last night ill post it up tonight my god. norwegin fillet whewww man listen. im sad this tub is going so fast man i thoroughly like taking this each workout. I almost took it yesterday for just cardio haha. I might do that its so smooth. I havent added any other supps to it except clear muscle but thats like a all day thing.
 
Gutterpump said:
Great to see the PR! I also love flossing. I work on my knees from time to time when the IT bands are acting up.
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yea man it has def been a game changer for me. I had the voodoo X bands but they were stolen from my previous gym along with my bauerfiend braces for my knees and ankle. i was so pissed i was at the gym everyday waiting to see if someone had it on because I was running up on them.
 
1.30.15

Biceps, triceps

standing cable superman curl
60 @ 4 sets of 12

alt. Db curls
30@4 sets of 10

hammer rope curl
100@7 sets of 15 with 15 second breaks

reverse ez bar curl
70@4 sets of 12

Triceps

Incline barbell close grip press
135x12
185x12
225x5

overhead tricep rope extensions
100@ 7 sets of 15 with 15 second rest

skullcrushers
80lbs @ 7 sets of 15- had to stop at set 5 the pump was too intense

did some forearm work as well nothing too crazy and then 30 mins cardio. pretty good day in the gym had a huge pump once i started triceps.
 
Gutterpump said:
Pretty nice workout. Are you using the black or red voodoo bands now? I'm thinking of grabbing a pair of the red ones.
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I have black and red , the red are wider but I like the black ones more. If you really need more compression get red tho.
 
Thanks :) Yeah I want to try the red ones on my shoulders. Talk about pain though, but once they are off, it's a world of change.
 
Gutterpump said:
Thanks :) Yeah I want to try the red ones on my shoulders. Talk about pain though, but once they are off, it's a world of change.
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if I'm just stiff I use the black but if it's more of pain feeling like deep in the muscle then red ones.
 
Have a sinus infection but I will update tonight . Still hit the gym lol
 
2.3.15

Legs

squats
warm up 135x15
225x12
275x12
315x8

leg press machine
10 plates on each side
4x12- felt really good and had good ROM

leg extensions
the machine feels light for some reason
200@4 sets of 15

leg curls
140@3 sets of 12

stiff leg dead lift
225x12 @3 sets

back extensions
3@ 20 reps

calves
standing
155x20 @2 sets
seated calve raises
90@3 sets of 15

felt pretty good I'm really missing my hack squat machine right now though.
 
2.4.15

chest !!!

barbell incline press
135 warm up
185x12
225x12
225x10
225x5 rest pause for 2 seconds !!!

db incline flyes
40x12
50x10
50x10

db incline press
80x12
80x10
70x10- my chest was really burning

cable crossover
50lbs @7 sets of 15 with 15 second rest

Shoulders

Standing Db press
50,60,65 @7 reps

seated lateral raise
30@3 sets of 12

Triceps
Rope pressdown
80@3 sets of 15

skullcrusher
70@ 4 sets of 12

went into beastmode today, totally killed every workout and set i was in a zone today man. I ran a mile on the treadmill in 8:30 and I'm 225lbs lolol beasting !!
 
Gutterpump said:
Nice stuff, strong numbers!!
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thanks I'm almost done with the tub but I'm liking the energy, is there anything in this that helps with strength increasing like amento?
 
luckylefty811 said:
went into beastmode today, totally killed every workout and set i was in a zone today man. I ran a mile on the treadmill in 8:30 and I'm 225lbs lolol beasting !![/COLOR][/SIZE][/I][/B]
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Haha good stuff man!! I've gotta check to see if I've got an 8 min mile yet. I rarely run anymore, I do cardio through barbell complexes and hot yoga n such. 8 min mile is something to be proud of for sure!
 
luckylefty811 said:
thanks I'm almost done with the tub but I'm liking the energy, is there anything in this that helps with strength increasing like amento?
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Definitely 100%. The creatine blend in this is definitely going to boost strength. But also, the electrolyte blend is going to help a lot for proper muscle firing. Definitely not something to overlook. Everything else in this also boosts performance in their own way, not to mention, consistency in use and consistency in your training is key!!
 
Gutterpump said:
Definitely 100%. The creatine blend in this is definitely going to boost strength. But also, the electrolyte blend is going to help a lot for proper muscle firing. Definitely not something to overlook. Everything else in this also boosts performance in their own way, not to mention, consistency in use and consistency in your training is key!!
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Thanks I'm thinking of trying it with amento or a pump product on my next tub it would be crazyyy !
 
Legs- switched it up and my legs are feeling it today wow

Goblet Squats DBs
40x15
50x15
60x15
70x15
70x5
60x5
50x5
40x5

Wall deadlifts with 35b DB
3x15

leg curl machine
6x15 @ 150lbs- killer !!!

db deadlifts
90lbs @ 4 sets of 12

Seated Calf raises
90lbs @ 3x15

pretty good workout consider how bad my DOMS were today. I had to ref a game and then i played a game at 5pm my legs are toast right now. I never knew how good Goblet squats could be I'm going to start using them on my second leg day in the week.
 
No gym today due to snow but I'm going to get some cardio in at the house maybe do some Plyo push ups and some dbs only got 25s and bands in the house though.
 
2.10.15

Chest and Triceps- pretty good day today didn't get max reps but got some real good weight.

Incline barbell chest
135x15
225x8
245x6
265x2
265x2
275x1
Lets go !!! could have got more if i had a spot

chest db flyes
50lbs@ 3 sets of 12

Flat Db press
100 @ 3 sets of 10 then 5 1/1 reps like a boss

Dips
3xfailure

machine pec fly
120@ 7 sets of 15 with 15 second rest. the machine is so old school and didn't even properly line my hands up right when contracting smh ymca life

Triceps
heres where it got prettty ugly

incline close grip bench
dude next to me and his boy were doing regular bench with the worst form elbows flared out, but sky high and then looking at me like i was weak or something smh. just to let em know i asked for spot for triceps he asked if that is all i can bench I'm like this is close grip for triceps not chest but its the same as what your doing on flat so think about that.

135x15
185x12
225x8
245x3
255x2- pure aggression on this set

your boy did 275 on flat and almost killed himself.

dips
3x failure

overhead tricep extensions
100 @ 4 sets of 12

skullcrushers- was pretty fired up from ya boy earlier
95lbs only got 5 sets of 13- didn't want to hurt myself usually get 7 sets of 15.

stairmaster 25 mins 320 cals burned.

pretty sore right now I'm hoping that I can recover to hit back tomorrow. my sinuses are awful right now too. I've tried everything probably going to hit the doctors tomorrow to get a script.
 
jwa254 said:
Hope your doc can get ya something to fix your sinus issues.
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Got Flonase let's see how this works !! am I not natty now because it has steroids in it ? Lol
 
Got more updates coming tomorrow ! Probably ordering more in the next week or so.
 
2.11.15

Legs
Goblet squats
40,50,60,70x15
70,60,50,40x5

Wall deadlifts
40lbs 4 sets of 12

Leg curls
120lb 4 sets of 12

Db sldl
90lbs 4 sets of 10

Seated calf raises
90lbs 4 sets of 20

Step mill 30 mins 350 cals burned
 
2.12.15
Back day
Wide grip pull-ups warm up 3x12

Barbell rows
135x12
225x12
225x12
275x12
225x12

Pull downs
120x12
150x12
160x10
175x10

One arm row
80x15
90x15
95x12
100x12

T bar row
90x12
135x12
180x12

Deadlifts - pretty sore from yesterday
225x10
275x7
315x8
Stopped after that set

Hyper extensions
3x15 with 45lbs

Abs
Torso plate twist 35lbs 3x15
Planks 2 for 1 min each

Biceps
Preacher curl
95lbs 3 x8
Incline barbell curl
85lbs 3 x12
Hammer curls
40lbs 3 x12


Cardio ran 1 mile at 9 mins not too fast, felt really good today was in the gym for 1.5 hours easily.
 
2.13.15
Shoulders

Standing Db press
50x12
60x12
70x5

Lateral raises
30lbs 3 sets of 12

Front raises
40lbs 3 sets of 12

Rear db raise
25lb 3 sets of 15

Rear delt machine
100lbs 3 sets of 15

Lateral machine
7 sets of 15 120lbs PR FOR REPS

Cardio step mill 25 mins

Quick hit today but the burn was crazy ! Last weekend of Reffing before playoffs have a game at 630 tonight. My recovery is getting up there right now I'm getting into beastmode each session this week.
 
Sorry I hadn't been in here the past few days. Just got back from visiting friends in New York.
 
its all good i only got a shoulder workout in this weekend i had a lot of make up basketball games to ref because of the snow up north i will update in a little bit.
 
first bad workout last night

i dont know if it was because i didnt eat a lot throughout the day but it just didnt give me that usual rush i get.

bench press
135 warm up
rest pause for 2 seconds 225x 5 for 4 reps

incline db press
80lb db press 4 reps

db flyes
55lbs 4 sets of 12 reps

seated db shoulder press
75lbs 4x10

seated db lateral raise
25lbs 4x10

seated rear db flyes
35lbs 4x10

seated rope face pulls
75lbs 3 sets of 12

db shrugs
100lbs 4 sets of 10

poor workout today i couldnt get focused didnt know which body part to hit. i did like a push workout with 2 pulls at the end tried to make the best of it. no energy, felt my strength to be way down, balance was off too.
 
Could be a number of things. Food could possibly do that. I know if I've had a crazy day and haven't eaten properly (or am a bit dehydrated), it does that to me as well - everything can seem to be off. Still looks like you got some good volume in though!
 
Pissed off Might have broken my foot at work today got X-rays no word yet.
 
Gutterpump said:
Oh **** man, sorry to hear! I've been there before. Really hoping that's not the case. Keep us posted, hoping for the best for you
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thanks no word yet, when i go on my break i will call the doctors. im still hitting arms today regardless lol
 
2.19.15

Biceps and Triceps

cable supermans
50lbs 7x15 with 15 second rest

alt Db supinated curls seated
30lbs 4x12 each arm

rope cable curl
100lbs 7x15 w. 15 second rest- new PR for weight this felt like pillows too so light.

Hammer Db curls seated superseded with ez bar preacher curls w/25s on each side

4x10 x 4x8 DBs were 45lbs

Triceps
dips 3x failure

rope overhead extensions
100lbs 7x15 w.15 second rest

rope pushdowns
140lbs 4x7- triceps were on fire from overheads

skull crushers seated
35lbs on each side of ez bar curl- a little too heavy for me 7x15 but took breaks starting at set 4.

overall very good workout. I had some trolli sour worms to spike my sugar intake i usually use a carb supplement but i didn't purchase any. I will get some saturday when i go to meet ronnie coleman and Marc from MTS.
 
jwa254 said:
any news on the foot?
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no fracture but they want me to go out and take a bone scan thinks its a stress fracture or i tore my tendon a little, its a little blurry on the X-rays.
 
2.22.15

Shoulder workout

standing db press
50,60,70x12

db lateral raise
35x4x10

db bent over rear delt raise
25x12
30x3x10

cable db flyes
50x4x15

nice little workout to get the pump flowing. shoulders are def more pumped up than normally. my ankle and foot is still pretty swollen but im doing okay. no fracture but might either be torn tendon or stress fracture doing bone scan and mri sometime this week when they can get me in.
 
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