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Taking it to the next degree with SpeedX3 (Sponsored by LeCheeck)

6-6-13
Shoulders/Core

Weight: 184.4

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with Water
-2.5g Creatine Mono

Post:
2x PR XT (w/ meal)
-1 scoop OxyELITE PROtein Vanilla

Lunch:
2x PR XT

______
Lower body stretches----

Treadmill W/U
4mphx3min
(again, going easy on the legs while i have DOMs. Don't want them to be tiny)

Upper body stretches----

NOTES:
***Jefit programmed WO. 1 super set; approx 00:45 between each set in each SS, then 00:60 in between the start of the next SS. I think my goal today was initially 8 reps to failure, but the cable machine I used maxed at 150 and I didn't know where to start with super setting all these. It will take me a while to get it down. PR's on everything at some point, except for Arnold's and the shoulder presses. Weak on those recently...
The bench wasn't set back as much as the picture shows. I believe it was two notches back from upright. **

Invalid Link Removed

Eats coming after I plan dinner.

Video of pump coming tomorrow!
 
06/07/13
Upper and Lower Back

Weight: 183.8

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with Water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3

______

Lower body stretches----

Treadmill W/U:
4, 7.5, 4, 7.5, 4x2

Upper body stretches ---

Jefit WO:

The plan was one SS, each set being:
Behind the head pull-ups, deads, chins, deads, Lawnmowers. That's how I did it, but Jefit screwed the log up and merged them, leaving one set all alone. The line set is my first dead set. I skipped the last set of deads because I was out of time. Pulls/chins were done dropping weight as I fatigued.

ImageUploadedByTapatalk1370623496.489836.jpg


Yoga stretches + 40 push-ups.

VIDEO:

My first and second sets of chins and my second and third sets of dead lifts.

Invalid Link Removed

Shaky post-WO pic:

ImageUploadedByTapatalk1370623461.738971.jpg
 

Attachments

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I will be skipping my workout today, and possibly next Saturday too. While I try to put on weight I probably shouldn't workout every muscle group twice a week. Besides, I am sore all over. Fortunately for me, my wife Is awesome and let me have her gift certificate for an hour massage today.

1scoop PumpX3 down, and later it's swimming and yard-work-cardio mixed with a beer-curl or two. Calories will stay low regardless and I will hit 220 in proteins. No Cheetos until I can figure out EXACTLY how many calories I can consume to bulk without getting fat again.

Breakfast:
Invalid Link Removed
 
06/10/13
Legs/Rack Pulls/Core

Weight: 185.6
(Was 181.8 yesterday. This is all sodium gains from Olive Garden)

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4x1, 4.2x2

More lower body stretches---

JeFit WO. Again, one large super set:

Invalid Link Removed
__________

I sweat my butt off this morning. Bad calories or whatever, my PWO's carried me through my workout. I am pleased with my leg presses, but I definitely want to add a few hundred pounds to that. Rack-Pulls felt great for my first time trying them but I bet I could beat that by a lot with straps. I need to get some...

I probably won't post eats until tomorrow. My wife made a comment that I spend a lot of time planning, making, and tracking my food, so I'll add dinner cals in the AM. I prepare my lunches on Sunday, so every day at this time I will be at 1736 calories, 195p/115c/50f, and will destroy some carbs for dinner.
 
06/11/13

Shoulders/Triceps

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4, 7.5, 4, 7.5, 4

Upper body stretches---

WO, 1 superset:

Invalid Link Removed

Yoga stretches---

NOTEs:
a) Delt destroyers were done with sets 1+2, 3+4, 5+6 as individual sets.
_________________

Unfortunately I can see some tub bottom. Thinking about doing a two-scoop workout on Saturday... :D
 
6/12/13
Back/Biceps

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4, 4.2x2

Upper body stretches---

WO, 1 superset:

Invalid Link Removed

Yoga stretches---

NOTEs:
a) I didn't sprint today because I have major pain in my left hamstring where it meets the glute. The massage therapist drive her knee deep! She also said I don't stretch enough. :(
I thought I was stretching A LOT

b) One arm rows are recording plates only. I have no clue how much of the 45# bar is actually used.

c) After the final set I did 5 BTH pull-ups, 0 weight, right before yoga stretches.

d) It shows so many pull-up sets because I drop weight as I can't complete a full rep all the way through BW.
 
6/13/13
Chest/Core

Weight: 181.2 *see note*

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
FORGOT MY WATER BOTTLE
:(

Post:
-1 scoop OxyELITE PROtein Vanilla
-2.5g Creatine Mono


NOON:
2 PR-XT w/ meal 3

2-3pm:
2 PR-XT, post snack
_________________

Lower body stretches---

Treadmill W/U:
4, 7.5, 4

Upper body stretches---

WO, 1 superset:

Invalid Link Removed

Yoga stretches--- ( not many today)
____________

NOTEs:
a) I did various crunches between decline presses and deads. My plans were to do 6 sets each on lifts and 4 each on core, but I didn't.

I skipped dinner AND forgot my intranet BCAA's. I just didn't have it today. I will be repeating these exercises Saturday. I may switch to DB, but we'll see.

b) OH! I did do two sets of ladder push-ups. 4 levels each set, to failure. I didn't count but I got a great pump from it. Thanks wasme! Lemme know if you have more!
 
06/14/13
Shoulders/Triceps

Weight: 183.2

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4, 7.5, 4

Upper Body Stretches---
__
WO
1 large superset :

Invalid Link Removed
__
Notes:
a) Last set of tri extensions was in a flat bench. My decline was taken.

b) I had to drop from 10's to 5's on 2nd set six-ways. Can't keep up with drewsicle3210 on this one!

c) The leaning cable tri ext was done alternating my palm fwd and backward, and that's not actual weight. I *believe* 25= 40-50#

d) I went and did one more set on the overheads because they felt great. I know it looks like I was stopping at 10 on most of my sets, but I was hitting failure. I was shaky at 7-8 reps.
 
06/17/13
Legs/Upper Back

Weight: 181.2

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4, 4.2

Upper Body Stretches---
__
WO
1 large superset :

Invalid Link Removed
__
Notes:

a) The squats merged again. I did Stretchers, Squats, Overheads, Squats, Pulldowns... Repeat.

b) PR on squats! Jefit tells me my 1RM is 425

c) I am starving!!
 
06/18/13
Chest/Core

Weight: 183.0

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4, 7.5, 4

Upper Body Stretches---
__
WO
1 large superset :

Invalid Link Removed
__
Notes:

a) I added two extra DB presses after my supers-sets were finished, and also did some core exercises, including weighted decline crunches, side raises, and a couple that I don't know the names of that I learned from P90X.
 
06/19/13
Shoulders/Low Back

Weight: 182.2

Pre:
-2x PR XT

- 2 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

Noon:
2 PR-XT w/ meal 3

2-3pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4x :30 *LOL*

Upper Body Stretches---
__
WO
1 large superset :

Invalid Link Removed
__
Notes:

a) My DOMs from legs Monday made me weak as heck on dead lifts. I figured the way things were going I'd hit PR's on deads today. Especially with 2 scoops SpeedX3.

b) Speaking of SpeedX3, HOLY FRICKIN' TWO SCOOPS!! Next time I need to bring a beach towel. I was DRENCHED!!
I should have done 2s on a leg day when I'm fresh. Lol

c) My calories have consistently been 34-3500 all week.
240-260p/190-220c/60-70f
I will probably deficit huge this weekend if I'm not too active. I look sodium-bloated, but I'm on the low end of my weight spectrum.
 
06/20/13
Upper Back/Core

Weight: 184

Pre:
-2x PR XT

- 1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water
-2.5g Creatine Mono

Post:
-1 scoop OxyELITE PROtein Vanilla

Noon:
2 PR-XT w/ meal 3

2-3pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4x2

Upper Body Stretches---
__
WO @ 0430
1 large superset :

Cable Seated Row 238 1RN
Set 1 : 120x12
Set 2 : 170x12
Set 3 : 170x12
Set 4 : 170x10
|

BB Shovels 64.5 1RM
Set 1 : 45x11
Set 2 : 45x13
Set 3 : 45x10
Set 4 : 0x0
Set 5 : 50x8
|

Weighted Chins 51 1RM(BS)
Set 1 : 45x4
Set 2 : 35x3
Set 3 : 25x2
Set 4 : 10x2
Set 5 : 0x2

Set 6 : 35x4
Set 7 : 25x3
Set 8 : 10x3
Set 9 : 0x3

Set 10 : 35x3
Set 11 : 25x2
Set 12 : 10x3
Set 13 : 0x3

Set 14 : 35x3
Set 15 : 25x2
Set 16 : 10x2
Set 17 : 0x2
|

Cable Crunch 182 1RM
Set 1 : 130x12
Set 2 : 110x15
Set 3 : 100x15
Set 4 : 100x12
|

Leverage High Row 405.33 1RM
Set 1 : 270x12
Set 2 : 320x8
Set 3 : 270x11
Set 4 : 270x10
|

Decline Weighted Twist 45.83
Set 1 : 25x25
**No decline bench available to continue**
VVV
Plate Twist 55.83 1RM
Set 1 : 25x35
Set 2 : 25x36
Set 3 : 25x37

-------
Notes:
a) It's getting harder and harder to do screen grabs on my iPhone. The off button pretty much doesn't work. I found a way to copy the exercises on the phone so I'll probably start doing that instead.

b) Today's WO went perfect, FTMP. I don't believe I hit any PR's, but my back took a beating yesterday too. I feel I hit failure and burned some calories!
 
06/21/13
Shoulders/Biceps/Triceps

Weight: 182.4

Pre:
-2x PR XT

- 1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
-1 scoop OxyELITE PROtein Vanilla

Noon:
2 PR-XT w/ meal 3

2-3pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4x2min

Upper Body Stretches---


Workout Log, one super-set:

Military Press Behind Neck
Set 1 : 115x12
Set 2 : 135x11
Set 3 : 155x9
Set 4 : 155x7
Set 5 : 135x3
Set 5 drop : 95x8
|

Spider Curl
Set 1 : 80x14
Set 2 : 90x10
Set 3 : 80x11
Set 4 : 80x12
|

Reverse Grip Skullcrusher
Set 1 : 70x12
Set 2 : 80x9
Set 3 : 70x10
Set 4 : 70x10
|

Standing Low Pulley Deltoid Raise
Set 1 : 40x7
Set 2 : 30x10
Set 3 : 40x7
Set 4 : 30x11
|

Overhead Cable Curl

*SET 1---
Set 1 : 80x8
Set 2 : 70x4
Set 3 : 60x8
Set 4 : 50x6
Set 5 : 40x7

*SET 2---
Set 6 : 80x7
Set 7 : 70x5
Set 8 : 60x4
Set 9 : 50x4
Set 10 : 40x6

*SET 3---
Set 11 : 80x6
Set 12 : 70x5
Set 13 : 60x4
Set 14 : 50x5
Set 15 : 40x8

*SET 4---
Set 16 : 70x7
Set 17 : 60x4
Set 18 : 50x5
Set 19 : 40x6
Set 20 : 30x11
|

Tricep Dumbbell Kickback
Set 1 : 40x13
Set 2 : 40x10
Set 3 : 40x10
Set 4 : 35x11
|
 
Pre:
-2x PR XT

- 1+ scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Barbell Deadlift 357.5
Set 1 : 225x3
Set 2 : 275x8
Set 3 : 325x3
Set 4 : 295x4
Set 5 : 275x6
Set 6 : 225x10
|
Weighted BTH Pull-Ups N/A
Set 1 : 0x8
Set 2 : 0x8
Set 3 : 0x6
|
Weighted Chins 39.67

Set 1 : 0x10
Set 2 : 35x4
Set 3 : 0x4
|

I used up the last of the Speed X3 this morning. This is by far the best stuff I've tried as of yet. I'm thankful I still have a week (or more) of PumpX3 so I'm going to continue to log that here with a review to come this week. I will be purchasing some more of both after I use up what I have left of various samples/freebies.
 
06/24/13
Chest/Core

Weight: 183

Pre:
-2x PR XT

-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
-1 scoop OxyELITE PROtein Vanilla

Noon:
2 PR-XT w/ meal 3

2 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4x2min

Upper Body Stretches---

Workout Log, one super-set:

Barbell Incline Bench Press 285
Set 1 : 225x8
Set 2 : 195x9
Set 3 : 185x11
Set 4 : 185x11
|
Around the Worlds 21.5 Set 1 : 15x13
Set 2 : 15x12
Set 3 : 15x10
Set 4 : 15x7
|
Weighted Hanging Knee Raise 28
Set 1 : 20x12
Set 2 : 20x10
Set 3 : 20x10
Set 4 : 20x12
|
Barbell Bench Press 285 Set 1 : 225x8
Set 2 : 195x10
Set 3 : 185x12
Set 4 : 185x11
Set 5 : 135x19
|
Plate Twist 78.17
Set 1 : 35x37
Set 2 : 35x22
Set 3 : 25x14
Set 4 : 35x12
Set 5 : 25x15
Set 6 : 25x37
|
Cable Cross Over 98
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x11
Set 4 : 70x9
|
Notes:

Overall, the workout felt great. Great squeeze and pump on my chest. I have no clue why I've been so weak though. I guess I have to re-build back to 300# on bench.

PumpX3 came through big time on the solo today. I felt energized the whole time and wished I had extra time to do one more round.

Good. Lord. I am hungry. Sitting at 2200 cals right now and will end the day between 32-3400. This weekend I was at 2500'ish and being very active in the yard.
 
06/25/13
Back

Weight: 183.6

Pre:
-2x PR XT

-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
Fudez (stopped the protein shake because I hit my BW+ on food an I don't want the extra calories)

Noon:
2 PR-XT w/ meal 3

2 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4.2x2min

Upper Body Stretches---

Workout Log, one super-set:

Barbell Deadlift 346.67
Set 1 : 225x5
Set 2 : 325x2
Set 3 : 295x4
Set 4 : 245x9
|
Mixed Grip Chin 51
Set 1 : 45x4
Set 2 : 35x4
Set 3 : 25x3
Set 4 : 10x3
Set 5 : 0x2

Set 6 : 45x4
Set 7 : 35x2
Set 8 : 25x2
Set 9 : 10x2
Set 10 : 0x3

Set 11 : 35x6
Set 12 : 25x3
Set 13 : 10x3
Set 14 : 0x3

Set 15 : 0x7
|
Close-Grip Front Lat Pulldown 253.33
Set 1 : 200x8
Set 2 : 200x8
Set 3 : 200x8
Set 4 : 120x15
|
One Arm Dumbbell Row 117
Set 1 : 90x9
Set 2 : 90x9
Set 3 : 80x12
Set 4 : 80x10
|
Reverse Lying T-Bar Row 158.33 Set 1 : 90x12
Set 2 : 125x8
Set 3 : 100x8
Set 4 : 45x20
|
Seated Row Using Rope 168
Set 1 : 120x12
Set 2 : 100x14
Set 3 : 120x12
|
Notes:

a) Already telling a difference in my size. I think that weight gain is sodium. If so, then maybe I'm still leaning out while adding size. Pics and measurements Sat or Sun.

b) Damn, I'm hungry.

c) No specials notes on today's workout. I felt strong on everything except dead lifts, and semi on grip switching weighted pull-ups. I shouldn't have done those few sets on Saturday. Oh well, I still hit failure.
 
06/26/13
Legs

Weight: 183.4

Pre:
-2x PR XT

-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
Fudez

Noon:
2 PR-XT w/ meal 3

2 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
None

Upper Body Stretches---

Workout Log, one super-set:

Barbell Full Squat 399
Set 1 : 315x8
Set 2 : 315x8
Set 3 : 275x9
Set 4 : 225x11
Set 5 : 135x20
|
(Both) Leg Extensions 252
Set 1 : 160x12
Set 2 : 165x11
Set 3 : 180x12
Set 4 : 160x12
|
Leaning Calf Raises (pad at lower back). 1020.83
Set 1 : 625x19
Set 2 : 625x18
Set 3 : 625x18
Set 4 : 625x12
|
Dumbbell Lunges 156.67
Set 1 : 100x17
Set 2 : 100x15
Set 3 : 100x10
Set 4 : 80x12
|

Notes

a) My intentions were to do 5-6 sets each and a treadmill warmup but I overslept until 0408. Somehow my alarm was turned off.

b) Holy Frickin' leg pump. I swear they blew up 3"!

c) Since drewsicle3210 mentioned it the other day, I am also a little short-tempered. I don't know why... Hours of sleep, PR XT, carbs to low?? I dunno. It may also be that I'm just sick and tired of riding in a vehicle with another man's bad habits.
 
YESTERDAY

06/27/13
Shoulders/Core

Weight: 184.2

Pre:
-2x PR XT

-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
Fudez

1:30 :
2 PR-XT w/ meal 3

4 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4.2x2, 7.5x1

Upper Body Stretches---

Workout Log, one super-set:

Delt Destroyers 68
Set 1 : 40x15
Set 2 : 11x15

Set 3 : 40x19
Set 4 : 11x10

Set 5 : 40x21
Set 6 : 10x10

Set 7 : 40x15
Set 8 : 10x14
|
BB Shovels 63.33
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 25x15
|
Dumbbell Side Bend 112
Set 1 : 70x12
Set 2 : 80x12
Set 3 : 80x12
|
Six-Ways 12.33
Set 1 : 10x6
Set 2 : 6x4
Set 3 : 5x13
Set 4 : 10x7
|
Weighted Decline Crunch 50.17
Set 1 : 35x13
Set 2 : 25x5
Set 3 : 1x8

Set 4 : 35x9
Set 5 : 25x5
Set 6 : 1x14

Set 7 : 25x12
Set 8 : 1x11

Set 9 : 25x10
Set 10 : 1x8
|
Alternate Standing Arnold Press 44.33
Set 1 : 35x8
Set 2 : 31x8
Set 3 : 25x8
|
Medicine Ball Slams 23.33
Set 1 : 10x30
Set 2 : 10x36
Set 3 : 10x40
Set 4 : 10x30
|
Notes

I used the last full scoop for this workout yesterday. There looks to be 1/5-1/4 scoop left, so I'll consume that tomorrow on my off/yard day.

I will try and get reviews for both of these before the end of the weekend. Thanks for letting me log SpeedX3, it truly is the best PWO I've tried thus far!
 
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