jalfrey
Well-known member
85% of it is just making to the gym, my man.
Sparks' Ride Into VALHALLA With MST's RagNOrok!
- Thread starter sparks2012
- Start date
85% of it is just making to the gym, my man.
smith_69
Well-known member
sparks2012
Well-known member
sparks2012
PM sent brotha. The selection isn't terrible but they don't have any brands that are widely known and used within this forum. Standard stuff that your typical BB.com shopper would find on their front page sales lol. I don't even use protein anymore, and that's really the only thing I'd buy from the BX unless I was in a pinch and my PWO didn't ship in time. They carry ProSupps' "Jekyl/Hyde" which isn't too bad for an everyday brand. As far as thermo's go, I'm pretty uneducated. Never took the time to really try and break them down and figure out what's good and what's not. I never really needed to because I was fairly lean. Oh well, you live and you learn
sparks2012
Well-known member
True that. The other 15% is actually 14% diet and 1% actual training, haha.
smith_69
Well-known member
sparks2012
PM sent brotha. The selection isn't terrible but they don't have any brands that are widely known and used within this forum. Standard stuff that your typical BB.com shopper would find on their front page sales lol. I don't even use protein anymore, and that's really the only thing I'd buy from the BX unless I was in a pinch and my PWO didn't ship in time. They carry ProSupps' "Jekyl/Hyde" which isn't too bad for an everyday brand. As far as thermo's go, I'm pretty uneducated. Never took the time to really try and break them down and figure out what's good and what's not. I never really needed to because I was fairly lean. Oh well, you live and you learn
I hear ya. Just one of things for me, Honor Duty Service and much appreciation for those who do serve.
got the info
Sparkss
Well-known member
The main ingredient in the HydroxyCut SX-7 is green coffee bean extract, which you can usually source in bulk/generic capsule form. When they say "clinically proven" they point to the clinical trial for using GCBE, not for any trials with HydroxyCut. I am not sure about Xenadrine ingredients though.
To be honest that is all I used to get from around 190 down to 150 ( in just over 6 months) was GCBE and white kidney bean extract. Nothing else (outside of BCAA and Glutamine to try to save as much muscle as I could). Between that and (LOL) Claritin-D (which was for my allergies, but also had a pronounced affect on my appetite control) I was able to consistently drop the weight week to week.
To be honest that is all I used to get from around 190 down to 150 ( in just over 6 months) was GCBE and white kidney bean extract. Nothing else (outside of BCAA and Glutamine to try to save as much muscle as I could). Between that and (LOL) Claritin-D (which was for my allergies, but also had a pronounced affect on my appetite control) I was able to consistently drop the weight week to week.
sparks2012
Well-known member
But sometimes the best stuff is the stuff without sufficient clinical trials
The main component of the Xenadrine is GCBE, which I don't doubt its efficacy one bit, but I'm pretty sure it's a proprietary blend (big surprise there) with other ingredients that would be helpful, but they're underdosed. The only thing that actually has an amount is the caffeine anhydrous. Xenadrine is a subsidiary company of MuscleTech, if I'm not mistaken, so HydroxyCut and this formula probably aren't too far off. Only other "fat burners" I've used was Cellucor's D4 Thermal Shock/Diuretic Matrix (Blue bottle, don't recall the exact name) and JETFUEL by GAT. The latter I didn't notice really anything from, aside from more caffeine and I was taking it while I was in the desert so I was hoping the "thermo" effect would be compounded. It wasn't. In hindsight, that probably wasn't safe to take one of those while it was 120+ outside, lmao. I realise most of the burners in view of the general public (not to include items from stores on this site, I haven't even looked through all the brands that are sold here, most I've never heard of, which is a good thing) are bunk in terms of what they actually do and what they claim to do. Kinda like how CellTech claims to add 10lbs of muscle lol.
sparks2012
Well-known member
sparks2012
Well-known member
27MAY16:
Chest/Shoulders:
Reverse Pec Deck SS w/ Pec Deck:
12/12 X 70
12/12 X 70
12/12 X 100
10/10 X 140
Incline BB Press:
15 X Bar
12 X 135
7 X 205
4 X 225
3 X 225
OH Standing BB Press:
10 X Bar
6 X 135
2 X 185
2 X Failed Attempts @ 205
5 X 155
10 X 95 - Strict
8 X 95 - Strict
Flat DB Press:
8 X 90's
7 X 90's
5 X 90's
10 X 45's - @ Failure Switch to Hex Presses X 8
BB Shrugs:
12 X 315
9 X 405
6 X 405 - 2 Sec Holds @ Top
6 X 405 - 2 Sec Holds @ Top
7 X 225
Delt Tri-Set - Front Raises/Side Laterals/Bent Over Rear Delt Flyes w/ 20's:
3 Sets X AMRAP
Low Cable Flyes - Drop Sets 40/30/20
10, 10, 12 X
12, 12, 10 x
Suitcase Carries - 40 Steps?:
4 Sets x Each Arm w/ 100lb DB
No specific goals going in there tonight, just wanted to have fun and move some weight. Wasn't too worried with supersets or rest intervals, was nice to just go in and have fun. Still kept it fairly structured and productive, but more fun and not as rushed as it is during the week. Had a great pump in the delts after that Tri-Set, seems that I don't need to use more than 25-30 lbs to get my delts firing on any isolation movement for them. Machines are different because the leverage isn't the same, but lighter DB's are all I need for those movements. Excellent session, Rag is still working like it did the first week I took it.
Chest/Shoulders:
Reverse Pec Deck SS w/ Pec Deck:
12/12 X 70
12/12 X 70
12/12 X 100
10/10 X 140
Incline BB Press:
15 X Bar
12 X 135
7 X 205
4 X 225
3 X 225
OH Standing BB Press:
10 X Bar
6 X 135
2 X 185
2 X Failed Attempts @ 205
5 X 155
10 X 95 - Strict
8 X 95 - Strict
Flat DB Press:
8 X 90's
7 X 90's
5 X 90's
10 X 45's - @ Failure Switch to Hex Presses X 8
BB Shrugs:
12 X 315
9 X 405
6 X 405 - 2 Sec Holds @ Top
6 X 405 - 2 Sec Holds @ Top
7 X 225
Delt Tri-Set - Front Raises/Side Laterals/Bent Over Rear Delt Flyes w/ 20's:
3 Sets X AMRAP
Low Cable Flyes - Drop Sets 40/30/20
10, 10, 12 X
12, 12, 10 x
Suitcase Carries - 40 Steps?:
4 Sets x Each Arm w/ 100lb DB
No specific goals going in there tonight, just wanted to have fun and move some weight. Wasn't too worried with supersets or rest intervals, was nice to just go in and have fun. Still kept it fairly structured and productive, but more fun and not as rushed as it is during the week. Had a great pump in the delts after that Tri-Set, seems that I don't need to use more than 25-30 lbs to get my delts firing on any isolation movement for them. Machines are different because the leverage isn't the same, but lighter DB's are all I need for those movements. Excellent session, Rag is still working like it did the first week I took it.
sparks2012
Well-known member
29MAY16:
Back:
Conv Deads:
10 X 135
8 X 225
6 X 315
1 X 405
*Pulls felt off today, at least 405 did. Was hoping for an increase on this session's poundage, but results don't happen overnight.
Lat Pulldowns:
15 X "11 Plate"
12 X "15 Plate"
8 X "19 Plate"
8 X "13 Plate"
Meadows Rows w/ Supported T-Bar Row Machine:
10 X 45+Weight of Apparatus
8 X 90+WOA
7 X 90+WOA
10 X 45+WOA
Straight Arm Pulldowns SS w/ Seated Underhnad Cable Rows:
15 X 100/10 X 150
13 X 100/10 X 190
15 X 100/8 X 230
12 X 100/10 X 150
Close Grip Chins SS w/ Seated Wide Neutral Grip Rows:
10 X BW/10 X 120
10 X BW/8 X 150
8 X BW/8 X 150
8 X BW/8 X 150
Supported T-Bar Rows - Burnout Set(s):
20 X 1 Plate
16 X 1 Plate
Not much to note here. Had a lacklustre deadlift session, but my lats were worked hard and pumped up. I did the the close grip chins with a close grip machine attachment draped over the beam on a cable pulley station and alternated which side my head came up on with each rep. I think Arnold did them that way. Anyway, after that my back was done lol. Still a good session but I was hoping for a PR on Deads since I hit big weight on rack pulls at the beginning of the week.
Back:
Conv Deads:
10 X 135
8 X 225
6 X 315
1 X 405
*Pulls felt off today, at least 405 did. Was hoping for an increase on this session's poundage, but results don't happen overnight.
Lat Pulldowns:
15 X "11 Plate"
12 X "15 Plate"
8 X "19 Plate"
8 X "13 Plate"
Meadows Rows w/ Supported T-Bar Row Machine:
10 X 45+Weight of Apparatus
8 X 90+WOA
7 X 90+WOA
10 X 45+WOA
Straight Arm Pulldowns SS w/ Seated Underhnad Cable Rows:
15 X 100/10 X 150
13 X 100/10 X 190
15 X 100/8 X 230
12 X 100/10 X 150
Close Grip Chins SS w/ Seated Wide Neutral Grip Rows:
10 X BW/10 X 120
10 X BW/8 X 150
8 X BW/8 X 150
8 X BW/8 X 150
Supported T-Bar Rows - Burnout Set(s):
20 X 1 Plate
16 X 1 Plate
Not much to note here. Had a lacklustre deadlift session, but my lats were worked hard and pumped up. I did the the close grip chins with a close grip machine attachment draped over the beam on a cable pulley station and alternated which side my head came up on with each rep. I think Arnold did them that way. Anyway, after that my back was done lol. Still a good session but I was hoping for a PR on Deads since I hit big weight on rack pulls at the beginning of the week.
sparks2012
Well-known member
30MAY16
Arms:
Cable Curls w/ Straight Bar:
15 X 70
15 X 100
15 X 120
10 X 150
8 X 180
Rope Pushdowns:
20 X 80
13 X 110
10 X 150
7 X 180
Seated DB Curls SS w/ Single Arm DB Tri Extensions:
15 X 30's/10 X 25
10 X 40's/10 X 30
7 X 50's/12 X 20
Preacher Curls w/ EZ-Bar SS w/ Seated EZ-Bar OH Tri Extensions:
10 X 75/10 X 75
7 X 95/8 X 95
12 X 65/15 X 65
8 X 65/16 X 65
Rope Hammer Curls SS w/ Rope OH Tri Extension:
15/15 X 80
15/15 X 120
15/12 X 150
12/9 X 170
BB Curls:
15 X 75 - Wide Grip
10 X 75 - Medium Grip
6 X 75 - Close Grip
10 X 75 - Wide
5 X 75 - Medium
4 X 75 - Close
Dips SS w/ Diamond Push-ups:
15/12 X BW
10/6 X BW
8/8 X BW
Enjoyed today's session quite a bit, kept rest intervals shorter and used supersets like I normally do. Pump was awesome. Kinda fell off the wagon with cardio and abs this past week due some interruptions in the schedule yet again, but I'm looking forward to kicking it back up this week. On the weekends, especially longer ones that we get 3-4 days off, my diet is very inconsistent and I don't eat as many meals as I do during the week. I'll eat 3 a day tops, compared to at least 5. The wife loves breakfast food too, so it's hard to say no to French toast and bacon when I have time to cook for both of us lol.
Arms:
Cable Curls w/ Straight Bar:
15 X 70
15 X 100
15 X 120
10 X 150
8 X 180
Rope Pushdowns:
20 X 80
13 X 110
10 X 150
7 X 180
Seated DB Curls SS w/ Single Arm DB Tri Extensions:
15 X 30's/10 X 25
10 X 40's/10 X 30
7 X 50's/12 X 20
Preacher Curls w/ EZ-Bar SS w/ Seated EZ-Bar OH Tri Extensions:
10 X 75/10 X 75
7 X 95/8 X 95
12 X 65/15 X 65
8 X 65/16 X 65
Rope Hammer Curls SS w/ Rope OH Tri Extension:
15/15 X 80
15/15 X 120
15/12 X 150
12/9 X 170
BB Curls:
15 X 75 - Wide Grip
10 X 75 - Medium Grip
6 X 75 - Close Grip
10 X 75 - Wide
5 X 75 - Medium
4 X 75 - Close
Dips SS w/ Diamond Push-ups:
15/12 X BW
10/6 X BW
8/8 X BW
Enjoyed today's session quite a bit, kept rest intervals shorter and used supersets like I normally do. Pump was awesome. Kinda fell off the wagon with cardio and abs this past week due some interruptions in the schedule yet again, but I'm looking forward to kicking it back up this week. On the weekends, especially longer ones that we get 3-4 days off, my diet is very inconsistent and I don't eat as many meals as I do during the week. I'll eat 3 a day tops, compared to at least 5. The wife loves breakfast food too, so it's hard to say no to French toast and bacon when I have time to cook for both of us lol.
sparks2012
Well-known member
31MAY16
Legs:
15 X Bar
15 X 135
12 X 225
3 X 315
2 X 315
Hack Stance Leg Press SS w/ Seated Claf Raises:
18 X 3PPS/12 X 2 Plates
15 X 4PPS/12 X 2 Plates
12 X 5 PPS/12 X 2 Plates
Extensions SS w/ Seated Calf Raises:
15 X 120/10 X 2 Plates
12 X 180/10 X 2 Plates
12 X 240/10 X 2 Plates
Lying Hamstring Curls - Dropsets:
46 X 6 Weight Drops
46 X 3 Weight Drops
Super short session. Hate these but better than nothing. Need to get my a$$ in gear and make sure I make the time for what I want!
Legs:
15 X Bar
15 X 135
12 X 225
3 X 315
2 X 315
Hack Stance Leg Press SS w/ Seated Claf Raises:
18 X 3PPS/12 X 2 Plates
15 X 4PPS/12 X 2 Plates
12 X 5 PPS/12 X 2 Plates
Extensions SS w/ Seated Calf Raises:
15 X 120/10 X 2 Plates
12 X 180/10 X 2 Plates
12 X 240/10 X 2 Plates
Lying Hamstring Curls - Dropsets:
46 X 6 Weight Drops
46 X 3 Weight Drops
Super short session. Hate these but better than nothing. Need to get my a$$ in gear and make sure I make the time for what I want!
sparks2012
Well-known member
1JUN16
Chest/Shoulders:
Incline BB Press SS w/ High Position Cable Crossovers:
15 X 135/12 X 50
4 X 225/12 X 50
3 X 225/12 X 50
6 X 205/12 X 50
Standing BB OH Press SS w/ Bent Over Rear Delt Flyes:
6 X 135/10 X 30's
6 X 135/10 X 30's
5 X 135/10 X 30's
BB Floor Press SS w/ Reverse Pec Deck:
10 X 135/15 X 70
6 X 205/15 X 70
6 X 205/15 X 70
Seated Side Lateral Machine:
12 X 80
10 X 100
5 X 130
10 X 100
12 X 80
Great pump today, everything was working well. Really tired of not having the time to really put myself to the test every session. Cardio and abs aren't doing so hot, like I said before, I need to make myself make time for what I want.
Chest/Shoulders:
Incline BB Press SS w/ High Position Cable Crossovers:
15 X 135/12 X 50
4 X 225/12 X 50
3 X 225/12 X 50
6 X 205/12 X 50
Standing BB OH Press SS w/ Bent Over Rear Delt Flyes:
6 X 135/10 X 30's
6 X 135/10 X 30's
5 X 135/10 X 30's
BB Floor Press SS w/ Reverse Pec Deck:
10 X 135/15 X 70
6 X 205/15 X 70
6 X 205/15 X 70
Seated Side Lateral Machine:
12 X 80
10 X 100
5 X 130
10 X 100
12 X 80
Great pump today, everything was working well. Really tired of not having the time to really put myself to the test every session. Cardio and abs aren't doing so hot, like I said before, I need to make myself make time for what I want.
sparks2012
Well-known member
Always good to see you on my posts brother. Keeps me motivated. I've got to be up earlier than normal tomorrow to take care of some stuff, so hopefully I can get to the gym earlier than usual and get a good session in.
sparks2012
Well-known member
2JUN16
Back:
Rack Pulls ~3" Below Knee:
10 X 225
5 X 315
1 X 405
5 X 315
*Lower Back Felt Pretty Wrecked, Don't Know What's Up With That
Pull-ups SS w/ Straight Arm Pulldowns:
10 X BW/12 X 100
10 X BW/10 X 100
8 X BW/10 X 100
6 X BW/10 X 100
7 X BW/10 X 100
Seated Neutral Grip Rows SS w/ DB Rows:
10 X 100/10 X 80
12 X 140/10 X 80
10 X 180/10 X 80
Underhand Lat Pulldowns:
15 X "10 Plate"
10 X "14 Plate"
10 X "18 Plate"
Good session, shouldn't be too surprised about an iffy rack pull session. I powered through half a bottle of rum last night because I got let off work early, and let's face it, it was just one of those nights where I wanted to get drunk. Doesn't come around often, but it does happen. Weirdly started a hangover before I even got to bed, headache was awful and my stomach felt like a$$. That's not going to happen again for a while. Rest of the session was good, decided to mainly focus on pull-ups today. I've been pretty short on time recently due the wife's surgery, trying to extend my enlistment, and I was notified of my next assignment. Each of those is a separate battle lol. Here soon things should settle down and I'll be back to normal with time (hopefully).
Back:
Rack Pulls ~3" Below Knee:
10 X 225
5 X 315
1 X 405
5 X 315
*Lower Back Felt Pretty Wrecked, Don't Know What's Up With That
Pull-ups SS w/ Straight Arm Pulldowns:
10 X BW/12 X 100
10 X BW/10 X 100
8 X BW/10 X 100
6 X BW/10 X 100
7 X BW/10 X 100
Seated Neutral Grip Rows SS w/ DB Rows:
10 X 100/10 X 80
12 X 140/10 X 80
10 X 180/10 X 80
Underhand Lat Pulldowns:
15 X "10 Plate"
10 X "14 Plate"
10 X "18 Plate"
Good session, shouldn't be too surprised about an iffy rack pull session. I powered through half a bottle of rum last night because I got let off work early, and let's face it, it was just one of those nights where I wanted to get drunk. Doesn't come around often, but it does happen. Weirdly started a hangover before I even got to bed, headache was awful and my stomach felt like a$$. That's not going to happen again for a while. Rest of the session was good, decided to mainly focus on pull-ups today. I've been pretty short on time recently due the wife's surgery, trying to extend my enlistment, and I was notified of my next assignment. Each of those is a separate battle lol. Here soon things should settle down and I'll be back to normal with time (hopefully).
smith_69
Well-known member
wifes surgery. i may have missed this before, is everything ok?
sparks2012
Well-known member
Yeah man, she broke her foot and it required surgery. All is well, she's just in a cast now, but it was bad enough that the podiatry clinic got her into the OR 2 days after initial consultation. I've had to do more around the house, not that I'm complaining but it still throws my "normal" routine off from time to time. Just one of those things life throws at us!
smith_69
Well-known member
ok, at least she is ok. yea picking up the slack, makes a man out of ya! lol
sparks2012
Well-known member
For sure bro! Nothing like trying to hurry and do dishes before your pre starts to hit you! Lol
sparks2012
Well-known member
3JUN16
Arms:
V-Bar Pushdowns:
20 X 90
15 X 130
12 X 170
10 X 220
Seated DB Concentration Curls:
12 X 20
10 X 30
8 X 40
Close Grip Bench:
10 X 135
8 X 205
5 X 205
4 X 205
12 X 135
EZ-Bar Curls:
15 X 40
12 X 50
10 X 60
10 X 70
Unilateral Cable Curls SS w/ OH Tri Extension - Straight Bar:
10 X 30/15 X 55
12 X 40/12 X 65
10 X 50/10 X 75
Rope Hammer Curls SS w/ Diamond Push-ups:
25 X 50/20 X BW
20 X 100/15 X BW
15 X 150/15 X BW
*Switched to Close Grip Push-ups done on the end of a bench, better isolation in the tri's and less wrist pain
12 X 150/12 X BW
Rope Pushdown Burnout - 1 Set X Max Reps:
34 X 80
Treadmill Incline Sprint/Wall Intervals:
1 mile/12:18/5-7 Incline Level
Good session today. Not much to note. Felt good to get back to doing cardio again. I like the sprints. Seems more efficient than the Stairmaster for higher intensity stuff. Sad that Rag is almost gone.
Arms:
V-Bar Pushdowns:
20 X 90
15 X 130
12 X 170
10 X 220
Seated DB Concentration Curls:
12 X 20
10 X 30
8 X 40
Close Grip Bench:
10 X 135
8 X 205
5 X 205
4 X 205
12 X 135
EZ-Bar Curls:
15 X 40
12 X 50
10 X 60
10 X 70
Unilateral Cable Curls SS w/ OH Tri Extension - Straight Bar:
10 X 30/15 X 55
12 X 40/12 X 65
10 X 50/10 X 75
Rope Hammer Curls SS w/ Diamond Push-ups:
25 X 50/20 X BW
20 X 100/15 X BW
15 X 150/15 X BW
*Switched to Close Grip Push-ups done on the end of a bench, better isolation in the tri's and less wrist pain
12 X 150/12 X BW
Rope Pushdown Burnout - 1 Set X Max Reps:
34 X 80
Treadmill Incline Sprint/Wall Intervals:
1 mile/12:18/5-7 Incline Level
Good session today. Not much to note. Felt good to get back to doing cardio again. I like the sprints. Seems more efficient than the Stairmaster for higher intensity stuff. Sad that Rag is almost gone.
Sparkss
Well-known member
No other options for getting more over there?
sparks2012
Well-known member
Nah man. There is, but before I started this log I bought 2 each PWO and pump matrix. So I need to use those up before I go and buy more
Sparkss
Well-known member
Nah man. There is, but before I started this log I bought 2 each PWO and pump matrix. So I need to use those up before I go and buy more
Ahh, gotcha. Been there, done that.
sparks2012
Well-known member
4JUN16
Legs:
Deficit SLDL's:
15 X 135
10 X 225
7 X 275
6 X 275
6 X 275
High Stance Leg Press SS w/ Seated Calf Raises:
10 X 4 PPS/10 X 2 Plates
8 X 6 PPS/11 X 2 Plates
6 X 8 PPS/10 X 2 Plates
6 X 8 PPS/12 X 2 Plates
BB Back Squat:
15 X 135
12 X 185
8 X 225
2 X 315
5 X 275
8 X 185
7 X 185
KB Swings - Never Done These, Sooo...:
19 X 28kg
12 X 28kg
15 X 28kg
KB Swings are legit. Felt like a crossfitter doing them, but the movement speaks for itself. Those certainly tell you where your weaknesses are. Felt a lot of it in the glutes/hams, and not so much on the lower back even though I did them at the end of a leg session. Must be doing something right. Cardiovascular output with those is pretty insane too. Didn't realise how explosive of a movement they are when done right, and there's no rest between reps if you want to keep form tight. Those will be a conditioning and/or leg & deadlift finisher for sure. Everything else felt good today too. Wife actually went with and did what she could. I've preached to her multiple times that training the un-injured limb unilaterally will carryover into maintaining strength for the injured side. She mainly did extensions and curls, which she can do with both legs because no pressure is exerted on the foot itself, and unilateral leg presses. Good session and the weather was actually nice today, so I didn't need to stay bundled up to get a good sweat going.
Legs:
Deficit SLDL's:
15 X 135
10 X 225
7 X 275
6 X 275
6 X 275
High Stance Leg Press SS w/ Seated Calf Raises:
10 X 4 PPS/10 X 2 Plates
8 X 6 PPS/11 X 2 Plates
6 X 8 PPS/10 X 2 Plates
6 X 8 PPS/12 X 2 Plates
BB Back Squat:
15 X 135
12 X 185
8 X 225
2 X 315
5 X 275
8 X 185
7 X 185
KB Swings - Never Done These, Sooo...:
19 X 28kg
12 X 28kg
15 X 28kg
KB Swings are legit. Felt like a crossfitter doing them, but the movement speaks for itself. Those certainly tell you where your weaknesses are. Felt a lot of it in the glutes/hams, and not so much on the lower back even though I did them at the end of a leg session. Must be doing something right. Cardiovascular output with those is pretty insane too. Didn't realise how explosive of a movement they are when done right, and there's no rest between reps if you want to keep form tight. Those will be a conditioning and/or leg & deadlift finisher for sure. Everything else felt good today too. Wife actually went with and did what she could. I've preached to her multiple times that training the un-injured limb unilaterally will carryover into maintaining strength for the injured side. She mainly did extensions and curls, which she can do with both legs because no pressure is exerted on the foot itself, and unilateral leg presses. Good session and the weather was actually nice today, so I didn't need to stay bundled up to get a good sweat going.
smith_69
Well-known member
looks good bro and great advice to the wife- just keep pushing her
jalfrey
Well-known member
Last week I started doing 1 arm KB swings for conditioning instead of my normal cardio. I'm a fan! I've been doing 10 reps with 1 arm every minute for 10-15 rounds at the end of my weight session. They will definitely leave you dripping!
Thanks for keeping up this great log!
jalfrey
Well-known member
Nah man. There is, but before I started this log I bought 2 each PWO and pump matrix. So I need to use those up before I go and buy more
Definitely been there too, man!
sparks2012
Well-known member
5JUN16
Chest/Shoulders:
Reverse Pec Deck SS w/ Incline BB Press:
15 X 60/10 X 135
12 X 80/8 X 205
10 X 100/Rest Pause - 3,2 X 225
Seated Straight Bar Behind The Neck Press SS w/ Cable Side Laterals:
15 X 60/10 X 30
12 X 70/10 X 40
8 X 80/8 X 50
10 X 80/8 X 50
Floor Press SS w/ Single Arm Low Position Cable Flyes:
6 X 225/10 X 50
6 X 225/10 X 50
4 X 245/12 X 50
4 X 245/10 X 50
Seated Machine OH Press SS w/ Front Raises - EZ-Bar w/ Close Underhand Grip:
12 X "6 Plate"/12 X 30
12 X "8 Plate"/10 X 40
10 X "12 Plate"/8 X 50
BB Shrugs:
8 X 315
12 X 315
10 X 405
6 X 405 -2 Sec Hold
6 X 315 -2 Sed Hold
Push-up/Machine Side Lateral/Face Pull w/ Rope Tri-Set:
3 Sets X AMRAP
Treadmill Incline Walk/Sprint Intervals:
4 X Sprints At Least 1/10 Mile Each, 1 Mile Completed In 12:40, Incline Between 7 & 9, Sprint Speed Between 8.5 and 9.5
Felt strong today, really enjoying the heavy incline. Been doing floor presses because the flat bench is missing the pad, it's being replaced so it's DB's or floor presses, and DB's only go up to 100's at this gym.
Chest/Shoulders:
Reverse Pec Deck SS w/ Incline BB Press:
15 X 60/10 X 135
12 X 80/8 X 205
10 X 100/Rest Pause - 3,2 X 225
Seated Straight Bar Behind The Neck Press SS w/ Cable Side Laterals:
15 X 60/10 X 30
12 X 70/10 X 40
8 X 80/8 X 50
10 X 80/8 X 50
Floor Press SS w/ Single Arm Low Position Cable Flyes:
6 X 225/10 X 50
6 X 225/10 X 50
4 X 245/12 X 50
4 X 245/10 X 50
Seated Machine OH Press SS w/ Front Raises - EZ-Bar w/ Close Underhand Grip:
12 X "6 Plate"/12 X 30
12 X "8 Plate"/10 X 40
10 X "12 Plate"/8 X 50
BB Shrugs:
8 X 315
12 X 315
10 X 405
6 X 405 -2 Sec Hold
6 X 315 -2 Sed Hold
Push-up/Machine Side Lateral/Face Pull w/ Rope Tri-Set:
3 Sets X AMRAP
Treadmill Incline Walk/Sprint Intervals:
4 X Sprints At Least 1/10 Mile Each, 1 Mile Completed In 12:40, Incline Between 7 & 9, Sprint Speed Between 8.5 and 9.5
Felt strong today, really enjoying the heavy incline. Been doing floor presses because the flat bench is missing the pad, it's being replaced so it's DB's or floor presses, and DB's only go up to 100's at this gym.
sparks2012
Well-known member
6JUN16
Back:
Rack Pulls ~3" Below Knee:
20 X 135
10 X 225
10 X 225
10 X 225
Lat Pulldown - Wide Grip SS w/ Straight Arm Pulldowns:
16 X "7 Plate"/12 X 100
12 X "11 Plate"/10 X 100
10 X "15 Plate"/10 X 100
Seated Cable Rows - Close Neutral Grip SS w/ Underhand Chins:
15 X 100/8 X BW
12 X 140/7 X BW
10 X 180/6 X BW
Wide Neutral Grip Lat Pulldowns SS w/ Single Arm Cable Mid Rows - Supinate Grip Through Top Of Rep:
10 X "12 Plate"/12 X 45
10 X "12 Plate"/10 X 60
10 X "12 Plate"/10 X 60
Feeling pretty sore today, and I could tell I wouldn't be performing at my peak. I kept it pretty light with the pulls today, didn't go too crazy on total sets/reps. My back was still tore up from legs, so were my glutes/hams. No cardio today, wanted to make it so I'd recover efficiently while in a deficit.
Back:
Rack Pulls ~3" Below Knee:
20 X 135
10 X 225
10 X 225
10 X 225
Lat Pulldown - Wide Grip SS w/ Straight Arm Pulldowns:
16 X "7 Plate"/12 X 100
12 X "11 Plate"/10 X 100
10 X "15 Plate"/10 X 100
Seated Cable Rows - Close Neutral Grip SS w/ Underhand Chins:
15 X 100/8 X BW
12 X 140/7 X BW
10 X 180/6 X BW
Wide Neutral Grip Lat Pulldowns SS w/ Single Arm Cable Mid Rows - Supinate Grip Through Top Of Rep:
10 X "12 Plate"/12 X 45
10 X "12 Plate"/10 X 60
10 X "12 Plate"/10 X 60
Feeling pretty sore today, and I could tell I wouldn't be performing at my peak. I kept it pretty light with the pulls today, didn't go too crazy on total sets/reps. My back was still tore up from legs, so were my glutes/hams. No cardio today, wanted to make it so I'd recover efficiently while in a deficit.
sparks2012
Well-known member
Great workout and also glad to hear that your wife is well enough to be up and about, much less moving weight at the gym
Thanks for the good vibes, guys! Really enjoying using this product. I can honestly say this pre is in the top 3 I've ever used. Glad the wife is able to start getting back in the gym, it'll be a slow recovery and even slower until she can start squatting/deadlifting/leg pressing again, but some work is better than no work. As far as the swings go, they are ridiculous. I really like them though, definitely an interesting conditioning method.
sparks2012
Well-known member
7JUN16
Arms:
Cambered Bar Pushdown SS w/ DB Preacher Curls:
15 X 60/10 X 30
15 X 120/8 X 35
12 X 180/8 X 40
10 X 200/6 X 45
Decline Skullcrushers SS w/ Alt DB Curls:
15 X 50/10 X 30's
12 X 65/8 X 40's
10 X 75/6 X 50's
Rope Pushdowns SS w/ Straight Bar Curls:
10 X 150/8 X 80
8 X 170/8 X 80
12 X 120/10 X 80
9 X 120/6 X 80 - Super Strict
15 X 90/12 X 80
Rope Hammers SS w/ Diamond Push-ups - Burnout Sets:
2 Sets x AMRAP
Great pump today, getting a little more vascular but it's not maintained throughout the day. I stopped using the thermo's I bought because they made me feel like crap. Guess that's what I get for that one, eh? Being in a deficit sucks, but Rag is still helping a lot with intensity and keeping me moving during my sessions.
Arms:
Cambered Bar Pushdown SS w/ DB Preacher Curls:
15 X 60/10 X 30
15 X 120/8 X 35
12 X 180/8 X 40
10 X 200/6 X 45
Decline Skullcrushers SS w/ Alt DB Curls:
15 X 50/10 X 30's
12 X 65/8 X 40's
10 X 75/6 X 50's
Rope Pushdowns SS w/ Straight Bar Curls:
10 X 150/8 X 80
8 X 170/8 X 80
12 X 120/10 X 80
9 X 120/6 X 80 - Super Strict
15 X 90/12 X 80
Rope Hammers SS w/ Diamond Push-ups - Burnout Sets:
2 Sets x AMRAP
Great pump today, getting a little more vascular but it's not maintained throughout the day. I stopped using the thermo's I bought because they made me feel like crap. Guess that's what I get for that one, eh? Being in a deficit sucks, but Rag is still helping a lot with intensity and keeping me moving during my sessions.
sparks2012
Well-known member
8JUN16
Legs:
Extensions SS w/ Lying Hamstring Curls:
15 X 105/15 X "5 Plate"
12 X 150/10 X "6 Plates"
Deficit SLDL's:
13 X 135
10 X 225
4 X 275
4 X 275
8 X 225
High Stance Leg Press:
15 X 3 PPS
10 X 6 PPS
8 X 7 PPS
8 X 7 PPS
8 X 7 PPS
Unilateral Leg Curls:
10 X "3 Plate"
6 X "4 Plate"
BB Back Squat:
12 X 135
10 X 185
7 X 225 - Last 2 Reps Pause Reps
3 X 275 - Went away Below Parallel
Seated Calf Raises SS w/ Walking Lunges:
10 X 2 Plates/15 Steps Each Leg X 60
10 X 2 Plates/12 Steps Each Leg X 70
12 X 2 Plates/10 Steps Each Leg X 80
Lying Hammie Curls:
20 X "3 Plate" - Slow, Controlled
15 X "4 Plate" - Slow, Controlled
15 X "5 Plate" - Forced Reps
KB Swings - Max Output/Minimum Time
23 Swings X 28kg - 33 Seconds
20 Swings X 28kg - 29 Seconds
19 Swings X 28kg - 28 Seconds
Got called into work early and didn't get to go to the gym before or prep food before work. Didn't eat anything for like 8 hours. Workout suffered a bit due to that, but I had great session still. I feel like my legs end up looking way smaller when I add in cardio. Probably just mental. My legs are sore as hell today though.
Legs:
Extensions SS w/ Lying Hamstring Curls:
15 X 105/15 X "5 Plate"
12 X 150/10 X "6 Plates"
Deficit SLDL's:
13 X 135
10 X 225
4 X 275
4 X 275
8 X 225
High Stance Leg Press:
15 X 3 PPS
10 X 6 PPS
8 X 7 PPS
8 X 7 PPS
8 X 7 PPS
Unilateral Leg Curls:
10 X "3 Plate"
6 X "4 Plate"
BB Back Squat:
12 X 135
10 X 185
7 X 225 - Last 2 Reps Pause Reps
3 X 275 - Went away Below Parallel
Seated Calf Raises SS w/ Walking Lunges:
10 X 2 Plates/15 Steps Each Leg X 60
10 X 2 Plates/12 Steps Each Leg X 70
12 X 2 Plates/10 Steps Each Leg X 80
Lying Hammie Curls:
20 X "3 Plate" - Slow, Controlled
15 X "4 Plate" - Slow, Controlled
15 X "5 Plate" - Forced Reps
KB Swings - Max Output/Minimum Time
23 Swings X 28kg - 33 Seconds
20 Swings X 28kg - 29 Seconds
19 Swings X 28kg - 28 Seconds
Got called into work early and didn't get to go to the gym before or prep food before work. Didn't eat anything for like 8 hours. Workout suffered a bit due to that, but I had great session still. I feel like my legs end up looking way smaller when I add in cardio. Probably just mental. My legs are sore as hell today though.
sparks2012
Well-known member
9JUN16
Chest/Shoulders:
Reverse Pec Deck SS w/ Incline BB Press:
10 X 70/15 X 135
10 X 70/7 X 205
10 X 70/6 X 205
10 X 70/5 X 205
DB OH Press SS w/ Side Laterals - DB's In Crook of Arm, Seated:
10 X 50's/10 X 25's
10 X 50's/10 X 25's
8 X 50's - Failure/10 X 25's
Flat BB Bench SS w/ Pec Deck:
10 X 135/10 X 70 - Slow, Controlled
6 X 225/10 X 70 - Slow, Controlled
4 X 225/10 X 70 - Slow Controlled
Machine OH Press SS w/ Machine Chest Press - Burnout
2 Sets X AMRAP
Felt really fatigued today, the hit I took with caloric intake yesterday had a bigger impact than I thought. Strength didn't suffer too much, but I felt worn out anyway. Really good pump and delts were firing hard today. The chair I use for seated DB press has no scapular support, it stops mid back so the stabilisers work overtime and prevent me from going heavy with DB's. Still a good session.
Chest/Shoulders:
Reverse Pec Deck SS w/ Incline BB Press:
10 X 70/15 X 135
10 X 70/7 X 205
10 X 70/6 X 205
10 X 70/5 X 205
DB OH Press SS w/ Side Laterals - DB's In Crook of Arm, Seated:
10 X 50's/10 X 25's
10 X 50's/10 X 25's
8 X 50's - Failure/10 X 25's
Flat BB Bench SS w/ Pec Deck:
10 X 135/10 X 70 - Slow, Controlled
6 X 225/10 X 70 - Slow, Controlled
4 X 225/10 X 70 - Slow Controlled
Machine OH Press SS w/ Machine Chest Press - Burnout
2 Sets X AMRAP
Felt really fatigued today, the hit I took with caloric intake yesterday had a bigger impact than I thought. Strength didn't suffer too much, but I felt worn out anyway. Really good pump and delts were firing hard today. The chair I use for seated DB press has no scapular support, it stops mid back so the stabilisers work overtime and prevent me from going heavy with DB's. Still a good session.
sparks2012
Well-known member
Looks killer! I've tried doing side lats with the DB in my arm like that. I just can't seem to get the hang of it.
And only good thing about lifting without eating for 8 hours is getting to make up for those 8
I've had shoulder issues in the past and that style doesn't bother me as much as traditional side laterals do. It mimics the way a side lateral machine would work, but you move more naturally compared to the rigidity of a machine. And weights are closer to the centre of gravity, so less chance of a strain
I like them but I incorporate traditional side laterals to change it up. When I first found those I started really light, like 15's, just to get the movement down. It can get uncomfortable if the gnurling on the DB is still good, but I think it's worth it. And I didn't make up as much as I thought I would last night. When I got home I scarfed down a PB and marshmallow cream bagel to get some carbs and simple sugars in me for energy, but all my other food that was made wasn't calorie dense since I'm trying to stay in a deficit. Back on track today though!
?
jalfrey
Well-known member
I've had shoulder issues in the past and that style doesn't bother me as much as traditional side laterals do. It mimics the way a side lateral machine would work, but you move more naturally compared to the rigidity of a machine. And weights are closer to the centre of gravity, so less chance of a strainI like them but I incorporate traditional side laterals to change it up. When I first found those I started really light, like 15's, just to get the movement down. It can get uncomfortable if the gnurling on the DB is still good, but I think it's worth it. And I didn't make up as much as I thought I would last night. When I got home I scarfed down a PB and marshmallow cream bagel to get some carbs and simple sugars in me for energy, but all my other food that was made wasn't calorie dense since I'm trying to stay in a deficit. Back on track today though!
��
So you don't try to grip the DB and just let it rest in the crook of your arm?
sparks2012
Well-known member
Correct. I almost make "chicken wings" when I'm doing it. I just let the plate of the DB rest on top on my forearms/biceps and have the handle in the crook of my arm. I'll try and get a video of next time I do it if I remember to. It is hard to explain without a visual representation.
smith_69
Well-known member
visual aids love'em
Sparkss
Well-known member
I just did shoulders today, wish I had checked this post first LOL. I did something (bad/wrong/don't know) and now my right shoulder hurts like a mutha, and not the good DOMs sore, just "hurt" *sigh*.
sparks2012
Well-known member
The shoulder is a magical thing. Some days I'll sleep on it wrong and it bothers me all day. Other days I go crazy on presses and I have no residual pain or anything. Really depends. Hopefully you just tweaked something and it's nothing serious.
sparks2012
Well-known member
Woo! Surprise super long shift tonight. The only guy on nights can't make it in, which leaves us stuck here until we can get our standby in. Yet again, no more food
I should just meal prep for the apocalypse and tote it around with me all the time.
I should just meal prep for the apocalypse and tote it around with me all the time.
jalfrey
Well-known member
^^^This^^^
Mine has been bothering me for the past 3 weeks. Yesterday I had an outstanding boulder shoulder workout and hit a PR on side lats with very minimal pain. WTF?
sparks2012
Well-known member
I've had the same thing happen man, it's so weird. The thing is, most of the time it's not even the shoulder I had an AC separation in that bothers me. I'll go anywhere from a day to close to a week and a half where it'll bother me, but any time I get back under the bar I'm good after that session.
sparks2012
Well-known member
Also, no session today. After last night's escapade and sleeping in today, I had to go and pickup some food for work. Still feel dead tired otherwise I'd go when I get out of here tonight. Some extra cals and rest are on my agenda tonight. Back at it with a monster back workout tomorrow though.
sparks2012
Well-known member
11JUN16
Back:
Conv Deads:
12 X 135
8 X 225
6 X 315
1 X 405 - Grip Failed On 2nd Rep, Probably Could've Gotten3
5 X 365
3 X 365
2 X 365
8 X 225 - Speed
Wide Grip Lat Pulldowns:
15 X "11 Plate"
12 X "15 Plate"
8 X "18 Plate"
6 X "21 Plate"
Seated Cable Row - Wide, Neutral Grip:
12 X 120
12 X 160
8 X 190
6 X 230
10 X 140
Prone Supported T-Bar Row SS w/ Neutral Grip Chins - Chins w/ Slow Negative:
12 X 2 Plates/8 X BW
10 X 2 Plates/5 X BW
10 X 2 Plates/4 X BW
Straight Arm Pulldowns SS w/ Close Underhand Chins:
15 X 60 - Squeeze @ Peak/10 X "12 Plate"
10 X 100 - Squeeze/10 X "12 Plate"
10 X 100 - Squeeze/10 X "12 Plate"
12 X 100 - Squeeze & Forced Reps/10 X "12 Plate"
Seated Cable Row - Underhand, Upright Posture:
20 X 100
16 X 100
15 X 100
Conditioning:
Tire Flips:
3 Rounds X 10
4th Round Only Did 5, Strange Pain in Forearms, Probably Poor Wrist Mobility
Single Arm KB Swings:
20 Each Arm X 20kg
20 Each Arm X 16kg
20 Each Arm X 12kg
Legs were on fire after Deads today. Actually felt like my quads were going to give out on the sets of 365, never had that feeling before. My back didn't really feel fatigued either, it was mainly my legs. I'll take that as my back getting stronger and the weak point is now my legs? Anyway, rest of the workout was great. Pumps in the lats were crazy today. I had a lot more carbs on Friday than I have had in like 3 weeks so I'm sure that helped a lot. Looks to be my last serving of Rag will be for arms tomorrow, so a final review will be up after that. I could write it now, but I'll wait until it is completely gone before I make any final statements. Workout was great tonight. Conditioning sucked, but it was kinda fun at the same time. I don't dread it as much as I used to.
EDIT: I should note that the pain in my forearms was gone within a few minutes of finishing tire flips, so it looks like I didn't strain anything.
Back:
Conv Deads:
12 X 135
8 X 225
6 X 315
1 X 405 - Grip Failed On 2nd Rep, Probably Could've Gotten3
5 X 365
3 X 365
2 X 365
8 X 225 - Speed
Wide Grip Lat Pulldowns:
15 X "11 Plate"
12 X "15 Plate"
8 X "18 Plate"
6 X "21 Plate"
Seated Cable Row - Wide, Neutral Grip:
12 X 120
12 X 160
8 X 190
6 X 230
10 X 140
Prone Supported T-Bar Row SS w/ Neutral Grip Chins - Chins w/ Slow Negative:
12 X 2 Plates/8 X BW
10 X 2 Plates/5 X BW
10 X 2 Plates/4 X BW
Straight Arm Pulldowns SS w/ Close Underhand Chins:
15 X 60 - Squeeze @ Peak/10 X "12 Plate"
10 X 100 - Squeeze/10 X "12 Plate"
10 X 100 - Squeeze/10 X "12 Plate"
12 X 100 - Squeeze & Forced Reps/10 X "12 Plate"
Seated Cable Row - Underhand, Upright Posture:
20 X 100
16 X 100
15 X 100
Conditioning:
Tire Flips:
3 Rounds X 10
4th Round Only Did 5, Strange Pain in Forearms, Probably Poor Wrist Mobility
Single Arm KB Swings:
20 Each Arm X 20kg
20 Each Arm X 16kg
20 Each Arm X 12kg
Legs were on fire after Deads today. Actually felt like my quads were going to give out on the sets of 365, never had that feeling before. My back didn't really feel fatigued either, it was mainly my legs. I'll take that as my back getting stronger and the weak point is now my legs? Anyway, rest of the workout was great. Pumps in the lats were crazy today. I had a lot more carbs on Friday than I have had in like 3 weeks so I'm sure that helped a lot. Looks to be my last serving of Rag will be for arms tomorrow, so a final review will be up after that. I could write it now, but I'll wait until it is completely gone before I make any final statements. Workout was great tonight. Conditioning sucked, but it was kinda fun at the same time. I don't dread it as much as I used to.
EDIT: I should note that the pain in my forearms was gone within a few minutes of finishing tire flips, so it looks like I didn't strain anything.