Taking It Up A Level With Formutech

I've been tempted to take a coffee break soon, but I think it's been like 6-7 years since my last day off from coffee. I think a few years ago I did a decaf day and it wasn't a good one.

Nice work my friend!
 
RegisterJr said:
I've been tempted to take a coffee break soon, but I think it's been like 6-7 years since my last day off from coffee. I think a few years ago I did a decaf day and it wasn't a good one.

Nice work my friend!
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I would probably die. Lol!! I can't go without caffeine!
 
TheSwanks said:
I would probably die. Lol!! I can't go without caffeine!
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Ding..ding...I need something to start my day whether it is coffee, PWO etc

The one issues I personally have is I think the world as a whole is too caffeinated.....
 
Basically the only caffeine is from my pre w/o. I lift in the morning so it helps me wake up nicely. On the weekends I don't lift cause I spend a lot of time with the family so I try to have no caffeine or very little. For me this helps my body not get used to caffeine/stims
 
pete8407 said:
Basically the only caffeine is from my pre w/o. I lift in the morning so it helps me wake up nicely. On the weekends I don't lift cause I spend a lot of time with the family so I try to have no caffeine or very little. For me this helps my body not get used to caffeine/stims
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thats probably way better for you health wise, but i can't go a day without something!
 
TheSwanks said:
thats probably way better for you health wise, but i can't go a day without something!
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Pfft. Health... ain't nobody gotime for that.
 
pete8407 said:
Basically the only caffeine is from my pre w/o. I lift in the morning so it helps me wake up nicely. On the weekends I don't lift cause I spend a lot of time with the family so I try to have no caffeine or very little. For me this helps my body not get used to caffeine/stims
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In other words the BEST way to handle stims.

Taken from my book haha!

Good choice brother!
 
Ok today was back. I woke up this morning feeling sh!tty. My wife has a flu bug and now I felt like I got it. Nauseated as hell still got the level ll down. Came downstairs and once I started to move around a bit I started feeling better

Wide pull-ups
3x8 reps

Meadows rows
3x45x10 each side
I love these, I think they are my new favorite back exercise

Chins
3x10 reps

1 arm DB rows
3x75's x 10

Wide grip inverted rows
3x10 reps

Bent over BB row
3x135x10
Very strict, not extending my arms all the way.

Wide reverse grip inverted rows
3x10 reps

Deadlifts
3x225x8

Hammer grip pull-ups
3x10 reps

Suspension system face pulls
3x10 reps
My traps and rear delt were burning like crazy

Hammer grip inverted rows
3x10 reps

I had a great non stop sweat going on, not like dripping or anything. My basement is very cool in the winter so I'm sure this plays into it. I kept the weights lower since I wasn't feeling the best but I shortened my rest periods after awhile, once my stomach started feeling better. After my workout I felt much better than I did when I woke up, I still went out and got me some 1,000 mg vitamin c.
 
pete8407 said:
Ok today was back. I woke up this morning feeling sh!tty. My wife has a flu bug and now I felt like I got it. Nauseated as hell still got the level ll down. Came downstairs and once I started to move around a bit I started feeling better

Wide pull-ups
3x8 reps

Meadows rows
3x45x10 each side
I love these, I think they are my new favorite back exercise

Chins
3x10 reps

1 arm DB rows
3x75's x 10

Wide grip inverted rows
3x10 reps

Bent over BB row
3x135x10
Very strict, not extending my arms all the way.

Wide reverse grip inverted rows
3x10 reps

Deadlifts
3x225x8

Hammer grip pull-ups
3x10 reps

Suspension system face pulls
3x10 reps
My traps and rear delt were burning like crazy

Hammer grip inverted rows
3x10 reps

I had a great non stop sweat going on, not like dripping or anything. My basement is very cool in the winter so I'm sure this plays into it. I kept the weights lower since I wasn't feeling the best but I shortened my rest periods after awhile, once my stomach started feeling better. After my workout I felt much better than I did when I woke up, I still went out and got me some 1,000 mg vitamin c.
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I absolutely LOVE inverted rows!
 
TheSwanks said:
I absolutely LOVE inverted rows!
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Inverted rows feel different than a pull up to me atleast. I have made them a super set before.
 
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Like these?
 
pyrobatt said:
Inverted rows feel different than a pull up to me atleast. I have made them a super set before.
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yeah because they're horizontal as opposed to vertical. they even feel way different than bent rows to me.
 
Today was legs. I lowered the weight and did everything with very short rest periods. Level ll had me sweating like crazy!

Squat
2x135x10
15 sec rest between sets

Front squat
2x135x8
10 sec rest in between sets

Hack squat
4x135x10
15 sec rest in between sets

Body weight lunges-ss-body weight squats-ss-BB stiff deads
3x8 reps per leg-ss-3x8 reps(burning like crazy)-ss-3x225x8
10 sec rest in between sets

Leg ext
7x90x8-10 reps
The rest in between sets was the rep count I did from the previous set

Lying leg curl
7x45x5-7 reps
Same rests as leg ext.

Box jumps
4x5 reps
Maybe 3 sec rest in between sets

Bench squats
3x135x8

Legs were fried after this. Since my joints in my lower half are not that great anymore from 18 straight years of hockey, I try to still hit them as hard as I can without any pain going on. Lowering the weight and keeping things at a faster pace is a lot of fun and keeps it interesting cause I'm always trying to switch it up.
 
pete8407 said:
Today was legs. I lowered the weight and did everything with very short rest periods. Level ll had me sweating like crazy!

Squat
2x135x10
15 sec rest between sets

Front squat
2x135x8
10 sec rest in between sets

Hack squat
4x135x10
15 sec rest in between sets

Body weight lunges-ss-body weight squats-ss-BB stiff deads
3x8 reps per leg-ss-3x8 reps(burning like crazy)-ss-3x225x8
10 sec rest in between sets

Leg ext
7x90x8-10 reps
The rest in between sets was the rep count I did from the previous set

Lying leg curl
7x45x5-7 reps
Same rests as leg ext.

Box jumps
4x5 reps
Maybe 3 sec rest in between sets

Bench squats
3x135x8

Legs were fried after this. Since my joints in my lower half are not that great anymore from 18 straight years of hockey, I try to still hit them as hard as I can without any pain going on. Lowering the weight and keeping things at a faster pace is a lot of fun and keeps it interesting cause I'm always trying to switch it up.
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I bet those short rests had you sucking air like crazy!! thats what I do when I'm cutting, it's way more fun than cardio! lol
 
Hmm. Trying to make yourself puke on squats, are you? lol
 
RegisterJr said:
Hmm. Trying to make yourself puke on squats, are you? lol
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Its almost happened a ton of times. Have yet to go all the way though. Lol
 
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Wanted to try a little something different this morning. Tasty combo here! 1 can with 1 scoop and a bunch of ice in a shaker makes for a great pre w/o!
 
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New favorite protein! Damn this is tasty. 2 packets of the crystal light in a freshly opened unflavored PF3! Wow, I would never buy a flavor again, think of the flavor possibilities.
 
Today was shoulders and after that pre workout I was ready to go! Little extra caffeine from the dew:)

Standing BB press
3x125x8

Seated DB press
3x55's x10
I dropped the weight and kept everything very slow and controlled as hell, very good burn when you slow things down

Seated BB over and backs
3x95x7
Over your head and back to the front is one rep

BB upright row
3x95x10

Standing DB lat raises
3x35's x 10

Incline bench rear delt raises-ss-DB swings
3x10's x 15-ss-35's x 15
Pinkies were facing out and up the whole time, hitting the rear delts well, burning like crazy!

Front raises
BB over hand grip
1x45x12
BB underhand grip
1x45x12
45lb plate raise
1x10 reps
No rest in between sets

Bent over rear delt rows(underhand grip with 45lb plates)-ss-lateral raises
3x45's x 10-ss-3x10's x 15
On the lat raises I only went down 1/2 way and then back up as fast and as high as I could go

Standing shrugs with 45lb plates
2x45's x 20
There was a 2 sec pause at the top and a great stretch at the bottom. Very strict. My traps were f**king huge(the best they have ever looked) after this workout.

I am leaning out nicely. The only thing on my diet that has changed is my portion control. So I am giving some good credit to level ll to helping on the leaning part
 
pete8407 said:
Today was shoulders and after that pre workout I was ready to go! Little extra caffeine from the dew:)

Standing BB press
3x125x8

Seated DB press
3x55's x10
I dropped the weight and kept everything very slow and controlled as hell, very good burn when you slow things down

Seated BB over and backs
3x95x7
Over your head and back to the front is one rep

BB upright row
3x95x10

Standing DB lat raises
3x35's x 10

Incline bench rear delt raises-ss-DB swings
3x10's x 15-ss-35's x 15
Pinkies were facing out and up the whole time, hitting the rear delts well, burning like crazy!

Front raises
BB over hand grip
1x45x12
BB underhand grip
1x45x12
45lb plate raise
1x10 reps
No rest in between sets

Bent over rear delt rows(underhand grip with 45lb plates)-ss-lateral raises
3x45's x 10-ss-3x10's x 15
On the lat raises I only went down 1/2 way and then back up as fast and as high as I could go

Standing shrugs with 45lb plates
2x45's x 20
There was a 2 sec pause at the top and a great stretch at the bottom. Very strict. My traps were f**king huge(the best they have ever looked) after this workout.

I am leaning out nicely. The only thing on my diet that has changed is my portion control. So I am giving some good credit to level ll to helping on the leaning part
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i've found that because of the increase in sweating, L2 is keeping my water balance really well even though I've been eating a lot saltier foods like soup and cottage cheese.
 
niners4reggie said:
That's awesome! I feel like a bloated pos right now lol
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I know the feeling. I'm not watching any sodium intake right now and I'm looking lean and much more defined than I did a couple weeks ago. I think the level ll is definitely helping with the water weight/bloat category
 
TheSwanks said:
i've found that because of the increase in sweating, L2 is keeping my water balance really well even though I've been eating a lot saltier foods like soup and cottage cheese.
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Mmm. Love cottage cheese. I need to add that in again soon.

pete8407 said:
Wanted to try a little something different this morning. Tasty combo here! 1 can with 1 scoop and a bunch of ice in a shaker makes for a great pre w/o!
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Not a Mountain Dew fan, but I'm all about an increase in caffeine!!

niners4reggie said:
That's awesome! I feel like a bloated pos right now lol
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Yeah, you're a real fatty. You up to 6% yet?
:bsflag:
 
niners4reggie said:
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LOL!! I gave some samples to a buddy at work, I think it almost made his head explode from what he told me. He's in love! lol
 
Today was arms

Incline DB curls
2x35's x 10
No rest from the last set to the BB curl

BB curl
1x45x30

Ez Close press
3x75x10
Went to chin to put more emphasis on the tricep

Ez bar curls-ss-ez bar over head ext
3x75x10-ss-3x75x10

Preacher
3x90x10

Ez bar reverse grip overhead ext
3x65x10

DB hammer curls
3x35's x 10

Dips
3x10 reps

Close grip ez bar curls-ss-feet elevated diamond push-ups
3x65x10-ss-3x10 reps

Hyper ext on an exercise bar-ss-reverse hyper ext on an exercise ball
4x12-ss-4x12
No rest in between sets, lower back was burning and pumped like crazy, felt great! Haven't done these in a long time, going to start doing these every week now.
 
pete8407 said:
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Wanted to try a little something different this morning. Tasty combo here! 1 can with 1 scoop and a bunch of ice in a shaker makes for a great pre w/o!
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Holy F#$K!! I wouldn't sleep for 2 days although I think you are pussing out....step up to a red bull...
 
pete8407 said:
Today was arms

Incline DB curls
2x35's x 10
No rest from the last set to the BB curl

BB curl
1x45x30

Ez Close press
3x75x10
Went to chin to put more emphasis on the tricep

Ez bar curls-ss-ez bar over head ext
3x75x10-ss-3x75x10

Preacher
3x90x10

Ez bar reverse grip overhead ext
3x65x10

DB hammer curls
3x35's x 10

Dips
3x10 reps

Close grip ez bar curls-ss-feet elevated diamond push-ups
3x65x10-ss-3x10 reps

Hyper ext on an exercise bar-ss-reverse hyper ext on an exercise ball
4x12-ss-4x12
No rest in between sets, lower back was burning and pumped like crazy, felt great! Haven't done these in a long time, going to start doing these every week now.
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I just tried to hit arms on my lunch and strained a muscle in my neck on my 2nd set of overhead dumbell extensions. fffffffffffffffffffffuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccck

lol

good work in here though!
 
TheSwanks said:
I just tried to hit arms on my lunch and strained a muscle in my neck on my 2nd set of overhead dumbell extensions. fffffffffffffffffffffuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccck lol good work in here though!
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Oh that sucks.
 
This week has been super hectic, so I'm trying to remember all my workouts for the week.
Monday was chest

Incline BB press
135x10
185x10
205x8

Incline DB press
3x85's x 10

Flat BB bench
185x10
205x10
225x8

Depth push-ups
3x15 reps

Close bench-ss-feet elevated push ups-ss-reverse grip flat BB bench
4x135x10-ss-4x10 reps-ss-4x135x8

Tuesday was back

Wide grip pull-ups
3x8 reps

Meadows rows
3x45x12

Chins
3x10 reps

1arm DB row
3x85's x 10

Wide grip inverted row
3x10

Bent over dual plate row
3x45's x 10

Wide reverse grip inverted row
3x10 reps

Hammer pull-ups
3x10 reps

Bent over reverse grip dual plate row
3x10 reps

Hammer grip inverted rows
3x10 reps

Wednesday was legs

Deadlift
225x10
275x8
295x6
295x7
275x10
225x10

Hack squat
135x8
2x185x8

Stiff deads
3x225x8

Bench squats
185x10
205x10
225x8
205x8
185x8

Leg ext
3x90x15

Leg curl
3x45x15

Squat holding a 45lb plate
2x10 reps

Toe elevated standing calf raises
2x25 reps

Standing calf raises
2x20 reps

Today was shoulders

BB over and backs
3x95x7

BB upright row
2x95x8

Seated BB front press
2x95x10

DB lateral raise-ss-DB swing
3x35's x 10-ss-3x35's x 10

45lb plate front raise-ss-standing DB press
3x10 reps-ss-2x35's x 3

Incline bench DB rear delt raises-ss-incline bench DB lateral raises
3x10's x 15-ss-3x10x10

My fav workout of the week was legs. They felt good, no joints hurting and I was lifting more weight than usual.
 
Nice work bro. Way to still hit it hard this week!
 
pete8407 said:
This week has been super hectic, so I'm trying to remember all my workouts for the week.
Monday was chest

Incline BB press
135x10
185x10
205x8

Incline DB press
3x85's x 10

Flat BB bench
185x10
205x10
225x8

Depth push-ups
3x15 reps

Close bench-ss-feet elevated push ups-ss-reverse grip flat BB bench
4x135x10-ss-4x10 reps-ss-4x135x8

Tuesday was back

Wide grip pull-ups
3x8 reps

Meadows rows
3x45x12

Chins
3x10 reps

1arm DB row
3x85's x 10

Wide grip inverted row
3x10

Bent over dual plate row
3x45's x 10

Wide reverse grip inverted row
3x10 reps

Hammer pull-ups
3x10 reps

Bent over reverse grip dual plate row
3x10 reps

Hammer grip inverted rows
3x10 reps

Wednesday was legs

Deadlift
225x10
275x8
295x6
295x7
275x10
225x10

Hack squat
135x8
2x185x8

Stiff deads
3x225x8

Bench squats
185x10
205x10
225x8
205x8
185x8

Leg ext
3x90x15

Leg curl
3x45x15

Squat holding a 45lb plate
2x10 reps

Toe elevated standing calf raises
2x25 reps

Standing calf raises
2x20 reps

Today was shoulders

BB over and backs
3x95x7

BB upright row
2x95x8

Seated BB front press
2x95x10

DB lateral raise-ss-DB swing
3x35's x 10-ss-3x35's x 10

45lb plate front raise-ss-standing DB press
3x10 reps-ss-2x35's x 3

Incline bench DB rear delt raises-ss-incline bench DB lateral raises
3x10's x 15-ss-3x10x10

My fav workout of the week was legs. They felt good, no joints hurting and I was lifting more weight than usual.
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Great work man!! Thanks for throwing these up today!
 
Some serious work taken place!
 
Thanks guys! I know this week with Christmas can be hard to hit the gym. I'll be honest, if mine wasn't in my basement I would have missed some days for sure.
 
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