Smith_69 Quest for 210 with Spartan Mass ~Sponsored Log, Sparta Nutrition~

UncleSarm said:
I think I need to borrow your aggression. You read my post about the bloods lab pissing me off. :AR15firing:
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yes- and that sucks aint right- but your stuck because if you do complain about (which you have every right too) you may never see those results or they may come back stating your pregnant
 
Those throat crushers sound an awful lot like a JM Press which is an awesome triceps exercise.
 
Def enjoying this log brother. Very detailed and a hell of a lot volume!!


smith_69 said:
thursday 24th

today was tri's still holding at 205- no sides- and bi's felt good, thought the doms would have been worse.

Mixing it up and wanted to try a few things i havent done in awhile - one was from the buff dudes and its listed below

throat crushers- yes throat, not skull, not behind the head- ill explain and will warn you, if you want to try this, PRACTICE this movement with no wgt and then very light weight- if you want to do this towards the end of your routine, use light wgt or have a spotter. This is one movement that could really make your gym trip painful.

the motion is like a skull crusher- except you need to move your arms down just a little so the palms will come down to the sides of your head, the bar will be over your throat- once you get the movement down, you will know- if you arms start to move up and the bar starts coming to your forehead, remember to position your arms down a little on the next rep

50 x 10- 60 x 10- 70 x 10

Rev grip skull crushers
50 x 12
3 sets of 60 x 10

seated wgt dips- bench
45 plate 15 reps
2 plates and 2 more sets 12 last set i did a drop set
45 plate - 9 reps, no wgt 10 reps

tri press down- this was all about tempo and control and squeezing
4 sets 8-12 reps 100lb

finished with laying cross over db
30 x 12
2 sets 35 x 9

took a little longer today, but it was a great workout and left pumped- this week and last week 2 of the best workouts i have had in a long time

tomorrow is leeeeegs- f********************ck
lol
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Friday- 25th

So there was a little hiccup today and for those who dont know about it, dont worry didnt miss much - lmao for those who do, well lets just keep that between us!

today (actually yesterday) was more as Dream said volume and some tempo.

Back- low Iso rows (hammer strength)
15 x45 lb- this set included a pause at the contraction with a squeeze- each arm was independent
10x90- slow temp
10x 135
8 x 180
second set of 8x 180 I did a super set with shrugs and followed this with with drop sets of iso rows
15 x 180 1- 2-3 tempo- first time i tried this and by the time i got to 9 i was struggling
keep the wgt the same and as i wrote above, dropped the wgt with the iso rows and concentrated on the contractions- same amount of reps until i got to 45 on each side of the hammer strength machine.

bent over flies w/ ss of single arm slow shrugs-
used 10 lb plate and a 45 lb plate for this 4 sets ss
fast on the outward motion - paused when the arms were extended out and held them there as long as i could and slowly brought the wgt down and repeat for 7-10 reps-
45 lb plate was used for shrugs - leaning forward and fast on the lift up hold for as long as i can and slow on the neg and repeat- 7-10 reps

rev pec dec 2 sets
135 x 15 and then 2 sets of 165 x 10

2 sets of 90 with a fast motion out and concentrated on the pause and the return-

delts and traps were burning and pumped

back to the office and for some odd reason which i wont get into (:dunno:) i had a lot of energy. so i didnt the following at my office- we were closed but staffed because there was a ship at the terminal.

150 crunches 15 a set
150 leg lifts 15 per set
75 side crunches for obliques - each side 15 per set

and then for a mile and 1/2 walk. needless to say this was an interesting day!

today and tomorrow are off days

still holding wgt and no issues to report- feeling strong and will run this for another 4 weeks. done made up me mind Gov'na

Happy Easter everyone
 
I noticed you do some lower intensity higher rep core work. One thing you may want to look at is increased intensity. Wheel of death is my favorite but Chris introduced me to dragon flies and there is some suspended leg raise work that is awesome. You'll get more done in less time once you master some of the movements.
 
DreamWeaver said:
I noticed you do some lower intensity higher rep core work. One thing you may want to look at is increased intensity. Wheel of death is my favorite but Chris introduced me to dragon flies and there is some suspended leg raise work that is awesome. You'll get more done in less time once you master some of the movements.
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thanks for the advice on that and will do
 
smith_69 said:
thanks for the advice on that and will do
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Np, you will notice I have really thick abs well that is due to high intensity work. Another thing is once you do something like Wheel of Death, your core is so strong you feel solid with all your other lifts. It instills a lot of confidence.
 
Hey Smithy, how's the cycle going? What's the count like so far in lbs? How close to/far from 210 so far?
 
4/2
was on vacation last week and we have a gym in our development in Fla that i used. Db up to 50lbs treadmills and a few other machines. its a step up from a high end hotel gym, but hey got to do what you have to do. The rest was actually nice and letting my body heal a bit. Shoulders were starting to hurt a little simply because i was pushing more wgt.
for the week, i did supsets of bi & tri- several back movements with chest and lungs with db squats followed by a little treadmill and stationary bike.

wife is feeling better so she and her friend are signing up at the Y by us- this is actually good and im happy she feels better to get back into working out. I will also use this on some nights and weekends as the gym at the Y isnt to bad.

wgt is still holding at 205-206 and was up and down a day here and there. strength is still holding and i posted this on another thread that it was great seeing family that i havent seen since x mas. "looking good, dam you got bigger" love hearing that. Well who doesnt?

Will be hitting back and some shoulders once the wife gets back this afternoon.

Made up my mind, running this for another 4 weeks.so if i get to 208-210 by the end at a normal cal intake, ill be happy. Will cut down to 199-203 with low dbl digit body fat and ill be set.
 
Yah when you're forced to use lighter weights you can still get a lot done using eccentric tempo and increase focus on tension and form. It's pretty amazing what you can do when you apply these principles. Just make it hurt.
 
DreamWeaver said:
Yah when you're forced to use lighter weights you can still get a lot done using eccentric tempo and increase focus on tension and form. It's pretty amazing what you can do when you apply these principles. Just make it hurt.
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theres something about you and pain- havent figured it out yet, but i will

lol
 
You should really try to get this in your workout [video=youtube;1x1qouWw888]https://www.youtube.com/watch?v=1x1qouWw888[/video] Your gonna be a beast
 
smith_69 said:
4/2
was on vacation last week and we have a gym in our development in Fla that i used. Db up to 50lbs treadmills and a few other machines. its a step up from a high end hotel gym, but hey got to do what you have to do. The rest was actually nice and letting my body heal a bit. Shoulders were starting to hurt a little simply because i was pushing more wgt.
for the week, i did supsets of bi & tri- several back movements with chest and lungs with db squats followed by a little treadmill and stationary bike.

wife is feeling better so she and her friend are signing up at the Y by us- this is actually good and im happy she feels better to get back into working out. I will also use this on some nights and weekends as the gym at the Y isnt to bad.

wgt is still holding at 205-206 and was up and down a day here and there. strength is still holding and i posted this on another thread that it was great seeing family that i havent seen since x mas. "looking good, dam you got bigger" love hearing that. Well who doesnt?

Will be hitting back and some shoulders once the wife gets back this afternoon.

Made up my mind, running this for another 4 weeks.so if i get to 208-210 by the end at a normal cal intake, ill be happy. Will cut down to 199-203 with low dbl digit body fat and ill be set.
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it's great to see family you haven't seen in a long time...especially when they pay you compliments, lol!!!
 
Not a fan of soda water at all!
 
April- 4th

getting down to the nitty gritty here and bla. Hit some back today (yesterday)
T bar rows- using the machine but not self assisted- i hit 180 on my last set 6 reps-
wide grip pull downs
cable rows ss with bent over db raises
rev pec deck
and finished with several sets of rev barbell wrist curls- that is something you need to keep up with, along with throttle curls
and hit shrugs again- dont ask why!

another great work out- feeling stronger with each workout still and coming into the 4th week and looking forward to another 4 weeks- each week i keep hitting new personal bests. that is something i am seeing with the other logs as well. plateaus being crushed. I believe it will continue
 
April 5th

hoping Sparta comes out with the new products because i need to place an order real quick like!

today was a tri day only- i had more options back at my gym and felt like really hitting them hard

close grip bp
skull crushers
wgt dips
single arm behind the head tri ext
single arm press downs- straight down and rev grip

again, great workout and satisfied. wgt dropped to 203 but thats ok no biggie but my strength is up. I love this stuff

no issues as far as headaches, lethargy or stomach issues- tomorrow is chest day
 
smith_69 said:
April 5th

hoping Sparta comes out with the new products because i need to place an order real quick like!

today was a tri day only- i had more options back at my gym and felt like really hitting them hard

close grip bp
skull crushers
wgt dips
single arm behind the head tri ext
single arm press downs- straight down and rev grip

again, great workout and satisfied. wgt dropped to 203 but thats ok no biggie but my strength is up. I love this stuff

no issues as far as headaches, lethargy or stomach issues- tomorrow is chest day
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gotta love those triceps days!!!
 
Dat see close grip bp. You ever do reverse grip? I love it but definitely something you want a spot for de and re racking
 
TexasLifter89 said:
Dat see close grip bp. You ever do reverse grip? I love it but definitely something you want a spot for de and re racking
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closegrip with a rev? no interesting proposal- i do laying rev grip skull crushers with the barbell- tell you this, if your grip isnt strong, dont even bother with those. ill try that on sat and thanks for the tip bro
 
smith_69 said:
closegrip with a rev? no interesting proposal- i do laying rev grip skull crushers with the barbell- tell you this, if your grip isnt strong, dont even bother with those. ill try that on sat and thanks for the tip bro
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I have never done reverse skull rushers either. I bet you get a nice bicep and forearm pump as well?
 
TexasLifter89 said:
I have never done reverse skull rushers either. I bet you get a nice bicep and forearm pump as well?
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it will hit the long head of the tri- its not a huge wgt thing, form and flex- just like with any laying motion, your back is taken out of it so cheating is basically removed
 
Yah I throw in reverses usually supersetted after rope pressdown. I find I get to all the triceps pretty well with all the different movements but not in the same range. We just need to hit things from different ranges. Lock your contractions and use isometric holds where it makes sense. Just make them hurt :)
 
DreamWeaver said:
Yah I throw in reverses usually supersetted after rope pressdown. I find I get to all the triceps pretty well with all the different movements but not in the same range. We just need to hit things from different ranges. Lock your contractions and use isometric holds where it makes sense. Just make them hurt :)
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I've always been addicted to the pain when i train...let's me know i'm actually working out. I've got Arms today maybe ill have to try out some reverse grip. Nothing makes me laugh more then repping to complete failure then trying more. It's like you can't control a thing, well at least it makes me laugh maybe not others.
 
WAF said:
I've always been addicted to the pain when i train...let's me know i'm actually working out. I've got Arms today maybe ill have to try out some reverse grip. Nothing makes me laugh more then repping to complete failure then trying more. It's like you can't control a thing, well at least it makes me laugh maybe not others.
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Pump and pain, that's how I roll
 
Triceps are def my fav days. I love it when you catch yourself feeling the knot after a good pump lol wait that didn't sound right lol.
 
So your weight is down to 203, what would you say has happened with your body composition?
 
MrKleen73 said:
So your weight is down to 203, what would you say has happened with your body composition?
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vacation -lol


nothing drastic just eating schedule was waaay off and working out- lot more active not a huge thing it will be back again. im not the drama scale type so its all good. strength is still there, that's all that matters to me
 
MrKleen73 said:
Ha no I meant how do you look now.
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fuller than my pic from November- wife even said it last night, back, shoulders and arms a lot bigger. I am thicker but not bloat/water looking. still have vascularity. for this 4 weeks, I am extremely happy
 
smith_69 said:
fuller than my pic from November- wife even said it last night, back, shoulders and arms a lot bigger. I am thicker but not bloat/water looking. still have vascularity. for this 4 weeks, I am extremely happy
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Nice sounds like a great run.
 
Good morning 4/8

I have a couple of days left so I am wrapping this up now. I would like to thank Sparta Nutrition for allowing me to log Spartan Mass; Dma378 yates84 Joedoubledose Spartanutrition I really appreciate the opportunity. A brand new company with new products and being one of the first to do a log on the release is pretty awesome.

So my thoughts on Mass- My original plan was to get to 210 and then cut back to 203-206 with a lower BF. I took some advice from DreamWeaver

About my cal intake and doing so in such a short period of time which made more sense. Instead of 3500-4000 plus I stayed with 2800-3500 which actually was a better option. My ending weight is 204-205 and its not a sloppy or bloated 204-205 either.

Cost – 8/10 You get what you pay for. Does that mean every high end / costly PH will work? Answer is a definite no. When you have a company that can provide quality tests to show the purity, that is a good sign you are getting a pure product. Secondly, a bottle of another product that cost 35-40 each will most likely require you to buy 2 bottles to match the same dose as Mass, so you will probably end up paying more.

Taste/size of product- 10/10 It’s a small pill and wont get stuck on the way down

Effectiveness- 10/10- I have exceeded expectations and increased on all my lifts. Personal bests for Military press, most back routines and arms. Also started hitting legs again which to me is a big accomplishment. Each day in the gym was better than the last and when I wanted to push myself by adding more weight or reps, I did so without any hesitation.

Mental state- 9/10- Sometimes Im an airhead but hey its life and have to laugh but when it comes time to get it on, its on! Mass delivered with this. I had an aggression in the gym towards the weights. It wasn’t a roid rage or kill everyone, just “lets f’ing do this”. I had no desire to quit and left the gym because of time restraints.

Physical Issues- 10/10- as referred to – Lethargy, headaches, stomach aches, sleep issues, bloat, cramps- no neg side effects, no issues at all. Some increased hunger at times but never felt this cause me to not want to eat.

Final thoughts- this was a great run and would highly recommend this to others and would run this again. This is not like past cycles that increase your size and strength only to end up losing most of it. Adding 12,15 or 20 lbs of slop weight and losing most of it versus keeping 6-10 lbs of real strength and size; yea that is a no brainer.
 
smith_69 said:
Good morning 4/8

I have a couple of days left so I am wrapping this up now. I would like to thank Sparta Nutrition for allowing me to log Spartan Mass; Dma378 yates84 Joedoubledose Spartanutrition I really appreciate the opportunity. A brand new company with new products and being one of the first to do a log on the release is pretty awesome.

So my thoughts on Mass- My original plan was to get to 210 and then cut back to 203-206 with a lower BF. I took some advice from DreamWeaver

About my cal intake and doing so in such a short period of time which made more sense. Instead of 3500-4000 plus I stayed with 2800-3500 which actually was a better option. My ending weight is 204-205 and its not a sloppy or bloated 204-205 either.

Cost – 8/10 You get what you pay for. Does that mean every high end / costly PH will work? Answer is a definite no. When you have a company that can provide quality tests to show the purity, that is a good sign you are getting a pure product. Secondly, a bottle of another product that cost 35-40 each will most likely require you to buy 2 bottles to match the same dose as Mass, so you will probably end up paying more.

Taste/size of product- 10/10 It’s a small pill and wont get stuck on the way down

Effectiveness- 10/10- I have exceeded expectations and increased on all my lifts. Personal bests for Military press, most back routines and arms. Also started hitting legs again which to me is a big accomplishment. Each day in the gym was better than the last and when I wanted to push myself by adding more weight or reps, I did so without any hesitation.

Mental state- 9/10- Sometimes Im an airhead but hey its life and have to laugh but when it comes time to get it on, its on! Mass delivered with this. I had an aggression in the gym towards the weights. It wasn’t a roid rage or kill everyone, just “lets f’ing do this”. I had no desire to quit and left the gym because of time restraints.

Physical Issues- 10/10- as referred to – Lethargy, headaches, stomach aches, sleep issues, bloat, cramps- no neg side effects, no issues at all. Some increased hunger at times but never felt this cause me to not want to eat.

Final thoughts- this was a great run and would highly recommend this to others and would run this again. This is not like past cycles that increase your size and strength only to end up losing most of it. Adding 12,15 or 20 lbs of slop weight and losing most of it versus keeping 6-10 lbs of real strength and size; yea that is a no brainer.
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exactly my thoughts also, gains are more comparable to a tren/masteron cycle IMO in regards to strength and muscle size and vascularity. I doubt ill loose much as water retention isn't a big issue unless you go full out numpty on pizza/burgers and junk.... Not sure how this would do on a person with high bf% though, personally i think you notice and see the results alot better if your low bf. One thing I'd like to add is your set determination.... what i mean is you seem to be able to dig deep and pull out reps you didn't think you were going to do. Damn just realize you got you stuff for free, that makes it even better.
 
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