Day 16
Did two sessions today, I focused on HIT chest and back, low volume, then for the evening session high volume Arms and cardio
Session 1: Preworkout: two cliff bars, 1 scoop of quake 10.0 stim free
Session 2: Preworkout: 1 scoop of quake 10.0 stim free, 25g Karbolyn, 10g vegetable glycerine
Performance:
Session 1 this was most apparent. I Hit a personal record on weighted dips, weighted pull ups, rack chins and rack pulls. which is 4 of 5 of the exercises I did. Considering my weight is down and I'm still progressing, I'm pretty happy with my performance. couldn't ask for better.
Pump:
Session 2, the pump was there on the first set of biceps. This product combined with carbs from either diet or carb powders is off the chain. This product is phenomenal for high volume fast paced workouts.
Stamina/Endurance:
The first workout i couldn't really judge this. I am going as heavy as possible for maximal intensity. Even if i could cut down rest times, I probably wouldn't, my only aim is to beat my previous numbers and stimulate intensity. The Arm workout was very intense, every set to multiple failure points, but rest times were very short. this type of workout is where this product shines.
Day 16 session 1
ISO chest press
2 warm ups
5 45's x 5
Single arm: 4 45's x 8
Weighted dips
1 warm up set - BW
100 x 9 PR
Pull ups
Very wide grip on straight bar, hands curled over bar to activate lats more. Full stretch at bottom of rep, squeeze at top.
1 warm up
BW x 10
Working set:
35 x 7 drop weight rest 10 secs then BW x 4 PR
Rack chins
1 warm up
45 x 6 PR
Rack pulls
2 warm ups
635 x 7 PR
Day 16 session 2
Cybex Machine curls
75 x 30, rest 30 secs, drop to 75 x 20, rest 20 secs, 75 x 10
Rope push downs
65 x 20 rest 20 secs, 65 x 25, rest 25 secs, 65 x 30
Reverse grip push downs
65x 30, rest 30 secs, 65 x 20, rest 20 secs, 80 x 10, rest 10 80 x 7
Reverse grip ez bar cable curls
65 x 30, rest 30 secs, 65 x 20, rest 20 secs, 65 x 10
Bicep drag curls on Smith machine
20 on each side x 30, rest 30 secs, x 20, rest 20 secs, x 10
Close Grip Smith press
45's and 25's x 30, rest 30 secs, x 20, rest 20 secs, x 10
Incline overhead db french presses
50 X 30, rest 30 secs, 50 x 20, rest 20 secs, 50 x 10
Ez curl spider curls
10's x 20, rest 10, 10 to failure
Tricep push downs on assisted pull-up machine
1/2 weight stack x 30, rest 30 secs, 3/4 weight stack x 30, rest 30 secs, whole stack x 30 to failure
Single arm crossface cable tri extensions, no rest in-between , back and forth between arms
20 x 30, 20 x 20, 20 x 10
1/2 hour of cardio
Day 17
session 1: Pre-workout: 4 slices of eziekiel bread, 4 table spoons of syraplex in coffee, 1 scoop of Quake 10.0 stim free
session 2: after family BBQ, so didn't eat anything after dinner. 1 scoop of quake stim free.
Performance:
today was decent, but no real progression in training. i will be training twice again today in place of cardio. I will be taking tomorrow off. I can say that i was still hitting solid reps and some decent weight, and was responding, but my system needs a break.
Pump:
Got a good pump on the kettle bell work, once I started doing drop sets it was painful. Meadows rows were also painful. between my lats and biceps i got a great pump. Calves however was the most apparent as far as this product and pumps. within a few good sets my calves were swollen.
Endurance/Stamina:
Despite being tired, my endurance was very good. Better than I expected on my second workout, after feeling the way i did on my first. I was able to keep the rest time short on both sessions and push through. the meadows rows i felt my endurance was great. around 30 secs rest set to set.
Day 17 session 1
Back width and calves
Overhand barbell rows
2 warm ups
315 x 8
405 x 6
Underhand barbell row
315 x 6
Chest supported Kettlebell lat rows on incline bench
52.9 x 12 warm up
52.9 x 15 , rest 15 secs , 52.9 x 10, rest 10 secs , 52.9 x 5
Seated ISO cable lat rows, single arm, stretch at bottom, squeeze top it
50 x 20 warm up
110 x 12 to failure
135 x 7.5 to failure
Meadows Rows
3 25's x 10 each arm
4 25's x 10 each arm
5 25's x 8 each arm
Leg Press Calf Extensions
(full stretch at bottom, squeeze at top)
3 45's each side x 12
4 45's each side x 12
5 45's each side x 9 DC set (15 sec stretch at bottom of rep, 5 sec hold at top of rep)
Day 17 session 2
ISO shoulder press, overhand wide grip
2 warm ups
working set 1:
4 45's 1-25 x 7 to failure
Working set 2: muscle round, hammer grip
3-45's x 6 x 4, failed on forth set, dropped to 2-45's for last two sets of 4
Upright rows Smith machine
25's x 12
2 -25's x 12
3 -25's x 6(fail) drop 2-25's x 6(fail) drop 1 - 25 x 12(fail)
Cable Side laterals,
alternating side to side, dropping the reps every set
20 x 30, 20 x 20, 20 x 10
Day 18
Very good session today. preworkout i had two cliff bars and the rest of the tub of quake, a little less than a full scoop. Intra i had EAA's, Glycerine and 40g karbolyn
Perfromance:
Excellent. A lot of progression in my lifts. I hit Rack deads, 7 plates: 685 for 5 reps which was a new record for me. Weighted chins, Rack Chins, and barbell rows I really did well. For the rowing I dropped the weight and focused on feeling my back squeeze.
Pump:
crazy arm pump on the pull ups, chins and underhand barbell rows. my lats also were pumped for a lot of the workout. I only had one scoop, I feel with two scoops the pump is really intense unless i'm doing a high volume workout, which in that case one is great.
Endurance/stamina:
Aside from the long rest I took after doing the rack deads I moved through my sets and warmups quickly. anything after the rack deads was me testing my limits and testing my will, because I was dead, but still got some great work in. this product is very good all around. A lot of these ingredients mix really well. I definitely need to get some more in the future.
Wide grip straight bar pull-ups, full stretch at bottom, pull chest to bar
BW x 10
35 x 6
Underhand chin ups
35 x 7(failure) rest pause> BW x 5(failure)
Rack Chins
45 x 7.5 failure PR
Overhand BB Rows (focused on using no body momentum and squeezing back at the top with a pause.
135 x 12
225 x 10
315 x 9 (failure)
Rack deads
2 warm ups
685 x 5 PR
Bent over barbell rows, underhand, off the floor
185 x 12
225 x 10
315 x 6
Wide grip straight bar pullups, full stretch at bottom, pull chest to bar
BW x 10, 30 sec hanging stretch , then straight into pulldowns with red micro bands,doubled up