TGR's FINAFlEXing Preworkout Trifecta (sponsored)
- Thread starter RegisterJr
- Start date
niners4reggie
Well-known member
Interesting, I never would've thought to dose before bed.
RegisterJr
Legend
2/3 scoop of Stimul8, I was soaked by my third set, but had the stamina and focus to do 10 sets each of dead lifts, alternating grip rows, behind the head lat pull, and barbell good mornings. All GVT style.
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That's what I'm talking about!
Invalid Link Removed
That's what I'm talking about!
kenpoengineer
Well-known member
Looking "cool"! Lol. Nice job brother.
niners4reggie
Well-known member
Way to get after it!!
RegisterJr
Legend
Ha, thanks. I wasn't trying to look like a douche, just focussing on the road. I just wanted to show, if the pic does justice, how soaked I am.
Thanks man! I'll post my log later. Wanted to get kiddos dirt bike going before he knows I went and picked up a new tire for it, and I told wifey I'd clean house before the FSU game because she isn't feeling well.
To steal Kenpo's motto; Good lifting to you all!
RegisterJr
Legend
Pre:
4x Max Pump (took yesterday's dose between 6-7pm)
2x Crea-Trona (the other two now)
2/3s Stimul8
Super Set 1-
30 sec rest before rows, 60 secs before deads.
Barbell Deadlift 389.33
Set 1 : 135x5
Set 2 : 225x5
Set 3 : 315x5
Set 4 : 315x5
Set 5 : 365x2
Set 6 : 315x3
Set 7 : 225x8
Set 8 : 225x6
Set 9 : 225x3
Set 10 : 135x10
-Eh, so-so, but I've slacked on dead for almost 3 months.
-Starting at set 6 I went to the 4.0.2 tempo.
Alternating Grip Barbell Rows
4.0.2 tempo
100x10x10
-JeFit didn't save this, for some reason. ??
-I should up my weight here.
- I focused on "pulling the bar apart" on all reps.
Super Set 2-
60s rests
Wide Grip Pulldown Behind The Neck 160
4.0.2 tempo
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10 +5 front, no tempo
Set 4 : 100x10 (someone changed it) +6
Set 5 : 120x10 (^ making up) + 5
Set 6 : 110x10 +4
Set 7 : 110x10 +3
Set 8 : 110x10 +3
Set 9 : 110x10 +3
Set 10 : BWx3 on p/u bar + 110x10
-Need to increase weight here, not sure by how much.
-Again, I focused on "pulling the bar apart" on all reps.
|
Barbell Good Morning 180
4.0.2 tempo
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x10
Set 8 : 135x10
Set 9 : 135x10
Set 10 : 135x10 + x10 ATG Squats
-These got hard on the last few sets, but I maintained the weight. Going to do 145 next time.
|
Barbell Ab Rollout on Knees 5
Set 1 : 5 Laps/Reps
Set 2 : 5 Laps/Reps
Set 3 : 2 Laps/Reps
-30 sec rests here, and doing rollouts every other day has really kept my abs from recovering/doing more.
|
Notes:
Dayum, Stimul8! I was soaked and fired up the whole workout. I don't know how long I was there, probably near 1:30, but I had crazy energy the whole time. It's nice to have the extra time on a Saturday, so I was able to sip on the Stimul8 about 10 mins before leaving the house, enjoying the flavor, and finishing it still sipping when I got to the gym. It's nice to not slam-and-go. I noticed increased energy about 2-3 mins after my first sip, and it was full on go-time about 10m after the entire shaker was gone.
I worked out starting around 8:30, and as of now (1500), I still have no crash, semi-high (or at least normal) energy, and still no out of control appetite.
My lat pumps were crazy, and I definitely feel more strain on them trying to pull the bar apart.
I think I may go ahead and knock out legs tomorrow. That will give me extra time for the legs and the option of taking a rest day this coming week if I feel I need it.
I am still eating at a surplus, but I was just thinking this morning that this pre with a post-wo Thermo would be awesome for a cut.
I definitely felt spent. No PR's, but I wasn't really going for any. Just trying to fatigue muscles, and I definitely did that!
4x Max Pump (took yesterday's dose between 6-7pm)
2x Crea-Trona (the other two now)
2/3s Stimul8
Super Set 1-
30 sec rest before rows, 60 secs before deads.
Barbell Deadlift 389.33
Set 1 : 135x5
Set 2 : 225x5
Set 3 : 315x5
Set 4 : 315x5
Set 5 : 365x2
Set 6 : 315x3
Set 7 : 225x8
Set 8 : 225x6
Set 9 : 225x3
Set 10 : 135x10
-Eh, so-so, but I've slacked on dead for almost 3 months.
-Starting at set 6 I went to the 4.0.2 tempo.
Alternating Grip Barbell Rows
4.0.2 tempo
100x10x10
-JeFit didn't save this, for some reason. ??
-I should up my weight here.
- I focused on "pulling the bar apart" on all reps.
Super Set 2-
60s rests
Wide Grip Pulldown Behind The Neck 160
4.0.2 tempo
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10 +5 front, no tempo
Set 4 : 100x10 (someone changed it) +6
Set 5 : 120x10 (^ making up) + 5
Set 6 : 110x10 +4
Set 7 : 110x10 +3
Set 8 : 110x10 +3
Set 9 : 110x10 +3
Set 10 : BWx3 on p/u bar + 110x10
-Need to increase weight here, not sure by how much.
-Again, I focused on "pulling the bar apart" on all reps.
|
Barbell Good Morning 180
4.0.2 tempo
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x10
Set 8 : 135x10
Set 9 : 135x10
Set 10 : 135x10 + x10 ATG Squats
-These got hard on the last few sets, but I maintained the weight. Going to do 145 next time.
|
Barbell Ab Rollout on Knees 5
Set 1 : 5 Laps/Reps
Set 2 : 5 Laps/Reps
Set 3 : 2 Laps/Reps
-30 sec rests here, and doing rollouts every other day has really kept my abs from recovering/doing more.
|
Notes:
Dayum, Stimul8! I was soaked and fired up the whole workout. I don't know how long I was there, probably near 1:30, but I had crazy energy the whole time. It's nice to have the extra time on a Saturday, so I was able to sip on the Stimul8 about 10 mins before leaving the house, enjoying the flavor, and finishing it still sipping when I got to the gym. It's nice to not slam-and-go. I noticed increased energy about 2-3 mins after my first sip, and it was full on go-time about 10m after the entire shaker was gone.
I worked out starting around 8:30, and as of now (1500), I still have no crash, semi-high (or at least normal) energy, and still no out of control appetite.
My lat pumps were crazy, and I definitely feel more strain on them trying to pull the bar apart.
I think I may go ahead and knock out legs tomorrow. That will give me extra time for the legs and the option of taking a rest day this coming week if I feel I need it.
I am still eating at a surplus, but I was just thinking this morning that this pre with a post-wo Thermo would be awesome for a cut.
I definitely felt spent. No PR's, but I wasn't really going for any. Just trying to fatigue muscles, and I definitely did that!
Montego1
Well-known member
Stimul8 is actually perfectly suited for a cut. A few of the ingredients in there are also found in PX Black hence the appetite suppression and thermo.
On your GVT here....I'm a bit confused on the strategy you are using. I know you are taking bits and pieces of knowledge from everybody but I'm not understanding the overall approach here....
You shouldn't be making up reps really and deads shouldn't be incorporated with such low numbers IMO. I wouldn't use those for a GVT set but that's just me. Just trying to figure out your train of thought here
On your GVT here....I'm a bit confused on the strategy you are using. I know you are taking bits and pieces of knowledge from everybody but I'm not understanding the overall approach here....
You shouldn't be making up reps really and deads shouldn't be incorporated with such low numbers IMO. I wouldn't use those for a GVT set but that's just me. Just trying to figure out your train of thought here
RegisterJr
Legend
I dunno. This is the first day doing this setup. I'm not doing all the same ex's and set counts with accessory muscles that you guys are, but I'm trying to stay with the tempo and (usually) higher reps. What do you suggest? Is it that I did too many overall sets, or that my dead lift reps were too low, or______?
Montego1
Well-known member
I think you should do deads as an accessory lift after some rows. Also deads and good mornings together for ten sets no matter the rep ranges is crazy lol. Stick to four sets of 8-10 for these.
I would alternate the deads and good mornings as accessory lifts and use either bb rows or seated cable rows for the primary back thickness exercise.
RegisterJr
Legend
Ok. What should I superset the primary lift with, IYO? A different muscle group?
Montego1
Well-known member
Antagonistic muscle groups work best IMO. Stretching each other during the alternating sets.
You could conceivably do GVT in a different fashion where you pre exhaust a weak point.
So triceps are a weak point of mine. I would consider on my bi and tri day doing
10x10 preacher curls and the last four sets ss in reverse grip triceps extension.
Then 10x10 dips out French Press and the last four sets add in a ss with bicep curls.
I'm not saying do that I was just thinking out loud. Lol
RegisterJr
Legend
I'll definitely try some of that this week, and just keep watching you and Wasme until I find something I like.
wasme
Legend
Exactly what I have been doing... good call Montana
wasme
Legend
Great thing about all this, a bit of trial and error till you find exactly what works for you is good
RegisterJr
Legend
Pre:
1/2 scoop Stimul8
4x Max Pump
(4x Crea-Trona taken 5 hours pre)
SUPER SET 1
4.0.2 Tempo, 20 sec from squats to curls, then 60 before starting over. I had to switch between whatever curl machine was available.
Barbell Squat 260
Bar x3 to see if my back would even respond well to squats one day after all that lower back work.
135x2 warmup
Set 1 : 195x10
Set 2 : 195x10
Set 3 : 195x10
Set 4 : 195x10
Set 5 : 195x10
Set 6 : 195x10
Set 7 : 195x10
Set 8 : 195x10
Set 9 : 195x10
Set 10 : 195x10
|
Standing Leg Curl (single leg) 133.33
Set 1 : 100x10
Set 3 : 100x10
Set 9 : 100x10
Set 10 : 100x10
|
Lying Leg Curls (both legs) 106.67
Set 2 : 80x10
Set 4 : 80x10
Set 5 : 80x10
Set 6 : 80x10
Set 7 : 80x10
Set 8 : 80x10
Until I loaded the log, I thought I only hit 9 on a set or two of both. They were so friggin' hard there at the end. Either way, upping to 200 on squats and 90/110 on curls.
Obviously, the resistance on both of these were different.
SUPER SET 2
Tempo 4.0.2 on extensions, 4.0.2.2 on calves. No breaks except to go from one to another (10s?), and a bathroom break on set 7 before calves.
Leg Extensions 200
Set 1 : 145x10
Set 2 : 145x9 (??)
Set 3 : 145x10
Set 4 : 150x10 (*different machine)
Set 5 : 145x10
Set 6 : 150x10 *
Set 7 : 150x10 *
Set 8 : 150x10 *
Set 9 : 150x10 *
Set 10 : 150x10 *
|
Donkey Calf Raises 600
Set 1 : 400x15 (feet straight)
Set 2 : 400x15 (Str)
Set 3 : 400x12 (toes out)
Set 4 : 400x12 (toes in)
Set 5 : 400x13 (in)
Set 6 : 400x12 (out)
Set 7 : 400x12 (str)
Set 8 : 400x11 (str)
Set 9 : 400x12 (str)
Set 10 : 400x12 (out)
|
Notes:
I really wish I had done 2/3s Stimul8 again. I had the focus and strength for all the sets, but I didn't get the same Thermo (sweat/HR) boost that I've been enjoying at 2/3. So, 2/3 again tomorrow. Probably bis/tris.
If any of you doing GVT see something that I should fix here, let me know. Usually I don't have time for 10 sets on the second super set, but I took advantage of the weekend lifting.
1/2 scoop Stimul8
4x Max Pump
(4x Crea-Trona taken 5 hours pre)
SUPER SET 1
4.0.2 Tempo, 20 sec from squats to curls, then 60 before starting over. I had to switch between whatever curl machine was available.
Barbell Squat 260
Bar x3 to see if my back would even respond well to squats one day after all that lower back work.
135x2 warmup
Set 1 : 195x10
Set 2 : 195x10
Set 3 : 195x10
Set 4 : 195x10
Set 5 : 195x10
Set 6 : 195x10
Set 7 : 195x10
Set 8 : 195x10
Set 9 : 195x10
Set 10 : 195x10
|
Standing Leg Curl (single leg) 133.33
Set 1 : 100x10
Set 3 : 100x10
Set 9 : 100x10
Set 10 : 100x10
|
Lying Leg Curls (both legs) 106.67
Set 2 : 80x10
Set 4 : 80x10
Set 5 : 80x10
Set 6 : 80x10
Set 7 : 80x10
Set 8 : 80x10
Until I loaded the log, I thought I only hit 9 on a set or two of both. They were so friggin' hard there at the end. Either way, upping to 200 on squats and 90/110 on curls.
Obviously, the resistance on both of these were different.
SUPER SET 2
Tempo 4.0.2 on extensions, 4.0.2.2 on calves. No breaks except to go from one to another (10s?), and a bathroom break on set 7 before calves.
Leg Extensions 200
Set 1 : 145x10
Set 2 : 145x9 (??)
Set 3 : 145x10
Set 4 : 150x10 (*different machine)
Set 5 : 145x10
Set 6 : 150x10 *
Set 7 : 150x10 *
Set 8 : 150x10 *
Set 9 : 150x10 *
Set 10 : 150x10 *
|
Donkey Calf Raises 600
Set 1 : 400x15 (feet straight)
Set 2 : 400x15 (Str)
Set 3 : 400x12 (toes out)
Set 4 : 400x12 (toes in)
Set 5 : 400x13 (in)
Set 6 : 400x12 (out)
Set 7 : 400x12 (str)
Set 8 : 400x11 (str)
Set 9 : 400x12 (str)
Set 10 : 400x12 (out)
|
Notes:
I really wish I had done 2/3s Stimul8 again. I had the focus and strength for all the sets, but I didn't get the same Thermo (sweat/HR) boost that I've been enjoying at 2/3. So, 2/3 again tomorrow. Probably bis/tris.
If any of you doing GVT see something that I should fix here, let me know. Usually I don't have time for 10 sets on the second super set, but I took advantage of the weekend lifting.
Montego1
Well-known member
For time constraints just do two GVT sets.....big compounds like the squats and lying leg curls. You don't NEED five sets of ten brother.
I think the basic squats ss with lying leg curls for 10x10 is PLENTY for one super set. Also seeing as how you are getting all ten reps on all sets you need to up the weight where you are hitting the wall on set six now. THEN you keep going with this weight until you hit ten by ten and bump it up five percent.
If calves are something you are focusing on then monster set those in with the squats and leg curls.
Try this
Squats/Lying leg curls/calves. No rest between exercises ninety seconds rest between monster sets of 10x10.
Leg extensions/Standing leg curls. No rest between exercises, sixty seconds rest between super sets of 4x12-15
After you do those monster sets you should be so fukin wore out that the super sets on accessory lifts should be AWFUL. If that's not the case you're doing it wrong
I think the basic squats ss with lying leg curls for 10x10 is PLENTY for one super set. Also seeing as how you are getting all ten reps on all sets you need to up the weight where you are hitting the wall on set six now. THEN you keep going with this weight until you hit ten by ten and bump it up five percent.
If calves are something you are focusing on then monster set those in with the squats and leg curls.
Try this
Squats/Lying leg curls/calves. No rest between exercises ninety seconds rest between monster sets of 10x10.
Leg extensions/Standing leg curls. No rest between exercises, sixty seconds rest between super sets of 4x12-15
After you do those monster sets you should be so fukin wore out that the super sets on accessory lifts should be AWFUL. If that's not the case you're doing it wrong
RegisterJr
Legend
Rest day today. I slept relatively well, and felt rested at 0330 when my alarm went off, but figured since I hit back with deads and legs
back to back, a rest day was probably due. Besides, if Drewsicle and I hit Saturday and Sunday I probably won't have another day off in a few...
All good info here, and I'll give this a try next leg day. Hopefully I'll be rested enough by Friday, and I'm not looking forward to upping weight, but know I need to. So, I want to pick a weight where I start dropping on set 6, or about?
I wouldn't say I focus on calves. They look good, IMO, compared to my legs overall. I'd actually rather my quads were a little larger. They're making progress though...
back to back, a rest day was probably due. Besides, if Drewsicle and I hit Saturday and Sunday I probably won't have another day off in a few...
For time constraints just do two GVT sets.....big compounds like the squats and lying leg curls. You don't NEED five sets of ten brother.
I think the basic squats ss with lying leg curls for 10x10 is PLENTY for one super set. Also seeing as how you are getting all ten reps on all sets you need to up the weight where you are hitting the wall on set six now. THEN you keep going with this weight until you hit ten by ten and bump it up five percent.
If calves are something you are focusing on then monster set those in with the squats and leg curls.
Try this
Squats/Lying leg curls/calves. No rest between exercises ninety seconds rest between monster sets of 10x10.
Leg extensions/Standing leg curls. No rest between exercises, sixty seconds rest between super sets of 4x12-15
After you do those monster sets you should be so fukin wore out that the super sets on accessory lifts should be AWFUL. If that's not the case you're doing it wrong
All good info here, and I'll give this a try next leg day. Hopefully I'll be rested enough by Friday, and I'm not looking forward to upping weight, but know I need to. So, I want to pick a weight where I start dropping on set 6, or about?
I wouldn't say I focus on calves. They look good, IMO, compared to my legs overall. I'd actually rather my quads were a little larger. They're making progress though...
snagencyV2.0
Legend
lol you guys taking pics and videoing yourselves while driving.... 
and ppl wonder why we have the most accidents in the world here in US .. I just don't know why
and ppl wonder why we have the most accidents in the world here in US .. I just don't know why
RegisterJr
Legend
lol you guys taking pics and videoing yourselves while driving....
and ppl wonder why we have the most accidents in the world here in US .. I just don't know why
Hey, I believe I was at a red light. Maybe.
drewsicle3210
Well-known member
Damn!!!!!
You have been raping this log! Great job brother, I am all caught up, on the log at least. Looks like I have some work to do in the gym though.
Great tips in here also. Learning.
You have been raping this log! Great job brother, I am all caught up, on the log at least. Looks like I have some work to do in the gym though.
Great tips in here also. Learning.
RegisterJr
Legend
I hadn't calculated anything, just guessing. I s'pose I can start there...
Thanks bro! I'm glad you were finally released, I'm sure you'll make due just fine!
RegisterJr
Legend
Invalid Link Removed
Bicep pump 30min after leaving the gym, only 1 week into Max Pump!
(Don't judge my belly. I've put on 15 since August and refuse to cut until February, at least. Most of it was gained when I was gone for a week for work and during my groin pull)
Bicep pump 30min after leaving the gym, only 1 week into Max Pump!
(Don't judge my belly. I've put on 15 since August and refuse to cut until February, at least. Most of it was gained when I was gone for a week for work and during my groin pull)
kenpoengineer
Well-known member
Quick, take a bicep measurement and claim 20 inch guns! Nice job RJ! Wait, do you already have 20 inch guns?
RegisterJr
Legend
Thanks man. I don't know what size they are. They were 16" no flexing with the arms at my side when I was 180#. I'm around 193-197 now. I'll measure pre-pump tomorrow.
RegisterJr
Legend
Pre:
Coffee + Protein (45-50 prior)
Stimul8 x2/3
Max Pump x4
Crea-Trona x2
SUPER SET 1:
Only break is walking from one to the other, approx. 20 sec’s. Bathroom break after set 4
Semi-Vertical Cable Curl 80 Tempo 4.0.2.1(hard squeeze)
This is my first time trying these. I kneeled with my arm vertical, and did the curl behind my head. Took me a minute to see what weight to use, but I think 60 or 55 is where I should start next time.
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
Set 6 : 50x10
Set 7 : 60x10
Set 8 : 60x9
Set 9 : 60x8
Set 10 : 60x9
|
Cable Rope Triceps Pushdown 120 Tempo 4.0.2
*Pushing the rope as far back as by body allows. 90 is where I need to start next time.
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 80x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x9
Set 9 : 90x8
Set 10 : 90x7
|
SUPER SET 2:
No break from Tri to Bi, 20-30 sec before repeating.
EZ Bar Incline Triceps Extension 80 Tempo 4.0.2
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10 +5 fast
Set 4 : 60x10 +2
Set 5 : 60x10 +2
Should’ve done 70’s
|
EZ Bar Seated Close Grip Concentration Curl 66.67 Tempo 4.0.2
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10 +2 fast
Set 5 : 50x10
Should’ve done 60’s
|
Notes:
I also did behind the head, seated DB tricep press drop set, 70/55/40/25 max each; Inside hammer curl drop set, 40/30/25/20/15/10 max each, and twisting curl drop set 25/20/15/10 max each. I could barely place the DB’s back after these. My pump was crazy intense!!
I didn’t notice the tingles today from Stimul8, I guess because I was in a hurry to get started, but I felt the “heat” take over almost immediately when getting to the gym (8 min after starting to chug the Stimul8).
Coffee + Protein (45-50 prior)
Stimul8 x2/3
Max Pump x4
Crea-Trona x2
SUPER SET 1:
Only break is walking from one to the other, approx. 20 sec’s. Bathroom break after set 4
Semi-Vertical Cable Curl 80 Tempo 4.0.2.1(hard squeeze)
This is my first time trying these. I kneeled with my arm vertical, and did the curl behind my head. Took me a minute to see what weight to use, but I think 60 or 55 is where I should start next time.
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
Set 6 : 50x10
Set 7 : 60x10
Set 8 : 60x9
Set 9 : 60x8
Set 10 : 60x9
|
Cable Rope Triceps Pushdown 120 Tempo 4.0.2
*Pushing the rope as far back as by body allows. 90 is where I need to start next time.
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 80x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x9
Set 9 : 90x8
Set 10 : 90x7
|
SUPER SET 2:
No break from Tri to Bi, 20-30 sec before repeating.
EZ Bar Incline Triceps Extension 80 Tempo 4.0.2
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10 +5 fast
Set 4 : 60x10 +2
Set 5 : 60x10 +2
Should’ve done 70’s
|
EZ Bar Seated Close Grip Concentration Curl 66.67 Tempo 4.0.2
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10 +2 fast
Set 5 : 50x10
Should’ve done 60’s
|
Notes:
I also did behind the head, seated DB tricep press drop set, 70/55/40/25 max each; Inside hammer curl drop set, 40/30/25/20/15/10 max each, and twisting curl drop set 25/20/15/10 max each. I could barely place the DB’s back after these. My pump was crazy intense!!
I didn’t notice the tingles today from Stimul8, I guess because I was in a hurry to get started, but I felt the “heat” take over almost immediately when getting to the gym (8 min after starting to chug the Stimul8).
RegisterJr
Legend
Thanks!
RegisterJr
Legend
For years I put my arms first, and they are by far my biggest muscles. Unfortunately, now that I'm serious about lifting, I have to catch up all the muscles I put on the back-burner.
snagencyV2.0
Legend
say that one 10x as fast you can....GO!
Montego1
Well-known member
Legs? pffff. Who needs those things? They don't show when I'm standing on my speedboat
Lol. Are you following mine and snags dual log? If so you are slacking
RegisterJr
Legend
I think I slept almost 10 hours last night. I feel well rested. Let's see how 1/2+ scoop Stimul8 works with the extra bold copious amount of coffee I've had... and I still haven't decided why to work out today..:
Montego1
Well-known member
Tren hours is my kinda rest brother. Leg day for this guy.
snagencyV2.0
Legend
orly?
tren hours usually not conducive to good rest.....
Montego1
Well-known member
damn phone auto correct
RegisterJr
Legend
LMAO!
I just did legs Sunday, otherwise I would. I went with shoulders.
I just did legs Sunday, otherwise I would. I went with shoulders.
RegisterJr
Legend
Pre:
45min
Lots of coffee
Protein shake
15min
1/2+ Stimul8
4x Max Pump
4x Crea-Trona
I didn't know what I was working out until I walked into the gym. I figured I'd see what everyone else was working and I'd do something else. There was the OHP rack sitting with dust, so shoulders it is.
SUPER SET 1:
15-25 sec rest between 1-2, 60 before restarting. It took 15s to walk to the rope, and up to another 10 sec to readjust the cable if someone moved it.
Tempo 4.0.2
Barbell Shoulder Press 139.33
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 95x10
Set 5 : 95x10
Set 6 : 95x10
Set 7 : 105x9
Set 8 : 105x9
Set 9 : 110x8
Set 10 : 105x8
I'm going to go for 105 next week. I know this isn't much for most, but this has been a huge weak muscle for me, and ha always 'tweaked' my left shoulder in the past. It has not at this point and feels pretty comfortable.
|
Cable Rope Face Pull 200
Set 1 : 150x10
Set 2 : 150x10
Set 3 : 150x10
Set 4 : 150x10
Set 5 : 150x10
Set 6 : 150x10
Set 7 : 150x10
Set 8 : 150x10
Set 9 : 150x10
Set 10 : 150x10
170-180 next week, assuming I do pulls.
|
TRI SUPER SET, no breaks from 1-2-3, but 90s before restarting. These burnt like hell:
NO TEMPO
Delt Destroyers 106.33
(approx 24" DB split on large weight, as wide as I can go on small weight; trying to focus on pulling my traps up)
Set 1 : 50x28
Set 1 : 15x10
Set 2 : 50x30
Set 2 : 15x10
Set 3 : 55x28
Set 3 : 15x10
|
Six-Ways 5.83
Set 1 : 5x5
Set 2 : 5x5
Set 3 : 5x5
|
Horizontal Presses 6.67
Set 1 : 5x8
Set 2 : 5x7
Set 3 : 5x8
|
Notes:
Even with the more-than-typical bold coffee, I like the 2/3 scoop size. I still felt the warmth and had great focus, but honestly, I enjoy being drenched. I sweat a lot today, but was never drenched.
Max Pump is starting to become a huge motivating factor. Watching my arms/shoulders blow up with every rep just pushes me past where my mind normally tells me to quit. A couple of those last OHP sets I tried for more and got some, and twice tried but lost to the support rack. Pushing me to try harder I a win no matter what in my eyes.
Chest and/or Back tomorrow? Or legs...
Invalid Link Removed
Eggs and chipotle rice with Franks hot sauce, chipotle chicken, and fat free chipotle blue cheese dressing (not pictured).
45min
Lots of coffee
Protein shake
15min
1/2+ Stimul8
4x Max Pump
4x Crea-Trona
I didn't know what I was working out until I walked into the gym. I figured I'd see what everyone else was working and I'd do something else. There was the OHP rack sitting with dust, so shoulders it is.
SUPER SET 1:
15-25 sec rest between 1-2, 60 before restarting. It took 15s to walk to the rope, and up to another 10 sec to readjust the cable if someone moved it.
Tempo 4.0.2
Barbell Shoulder Press 139.33
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 95x10
Set 5 : 95x10
Set 6 : 95x10
Set 7 : 105x9
Set 8 : 105x9
Set 9 : 110x8
Set 10 : 105x8
I'm going to go for 105 next week. I know this isn't much for most, but this has been a huge weak muscle for me, and ha always 'tweaked' my left shoulder in the past. It has not at this point and feels pretty comfortable.
|
Cable Rope Face Pull 200
Set 1 : 150x10
Set 2 : 150x10
Set 3 : 150x10
Set 4 : 150x10
Set 5 : 150x10
Set 6 : 150x10
Set 7 : 150x10
Set 8 : 150x10
Set 9 : 150x10
Set 10 : 150x10
170-180 next week, assuming I do pulls.
|
TRI SUPER SET, no breaks from 1-2-3, but 90s before restarting. These burnt like hell:
NO TEMPO
Delt Destroyers 106.33
(approx 24" DB split on large weight, as wide as I can go on small weight; trying to focus on pulling my traps up)
Set 1 : 50x28
Set 1 : 15x10
Set 2 : 50x30
Set 2 : 15x10
Set 3 : 55x28
Set 3 : 15x10
|
Six-Ways 5.83
Set 1 : 5x5
Set 2 : 5x5
Set 3 : 5x5
|
Horizontal Presses 6.67
Set 1 : 5x8
Set 2 : 5x7
Set 3 : 5x8
|
Notes:
Even with the more-than-typical bold coffee, I like the 2/3 scoop size. I still felt the warmth and had great focus, but honestly, I enjoy being drenched. I sweat a lot today, but was never drenched.
Max Pump is starting to become a huge motivating factor. Watching my arms/shoulders blow up with every rep just pushes me past where my mind normally tells me to quit. A couple of those last OHP sets I tried for more and got some, and twice tried but lost to the support rack. Pushing me to try harder I a win no matter what in my eyes.
Chest and/or Back tomorrow? Or legs...
Invalid Link Removed
Eggs and chipotle rice with Franks hot sauce, chipotle chicken, and fat free chipotle blue cheese dressing (not pictured).
RegisterJr
Legend
Oh, I didn't log this so I forgot to add it:
3 sets Max behind the back shrugs with 135/185/235
2 sets Max plate-delt-raise with a 35#, going vertical.
3 sets Max behind the back shrugs with 135/185/235
2 sets Max plate-delt-raise with a 35#, going vertical.
drewsicle3210
Well-known member
Yum, eggs
RegisterJr
Legend
Happy Thanksgiving, everyone!
Man, I hope the gym is empty this morning.
Man, I hope the gym is empty this morning.
wasme
Legend
Cheers, have a good one fellas
RegisterJr
Legend
Pre:
45min
2 cups coffee with two tbsp protein
+Protein shake
15min
2/3 Stimul8
4x Max Pump
4x Crea-Trona
SUPER SET 1:
4.0.2 tempo
Leverage (HS) Chest Press 96
Set 1 : 70 (each side) x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x9
Set 5 : 70x9
Set 6 : 70x8
Set 7 : 70x8
Set 8 : 70x10 (bathroom break gave me extra rest)
Set 9 : 70x7
Set 10 : 80x6 (guy asked to work in, didn't take his plate off)
|
Leverage Machine High Row 180
Set 1 : 135 (each side) x10
Set 2 : 135x10
Set 3 : 115x10
Set 4 : 115x9
Set 5 : 115x9
Set 6 : 115x9
Set 7 : 115x8
Set 8 : 115x8
Set 9 : 115x8
Set 10 : 115x8
|
Super Set 2:
4.0.2 Tempo, no breaks (approx 5-10s)
Smith, Stretchers x2
Smith, Pullover x2
Smith Machine Incline Bench Press 180
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x9
Set 4 : 135x9
|
Meadows Stretchers 200
Set 1 : 150x10
Set 2 : 150x8
|
Dumbbell Straight Arm Pullover 88.67
Set 1 : 70x8
Set 2 : 70x7
|
All with tempo except push-ups:
2 sets lat pull burnouts,
1 set 1-handed push-ups (x6/7R)
2 set flat DB presses 70x8, 60x8
2 sets straight arm rope pull down
I had the energy and focus to keep going, I just didn't have the strength. Those added exercises were me wasting time for a rack to open up to do rack pulls, but it never did. I kinda wish I did chins or pull-ups instead of the ISO machine on SS1.
Meal one down, probably 1500cals 90p/150c/25-30f, and I'll probably have 2-4 more like it if I don't explode. The wife is making cookies too, so...
Legs tomorrow. May attempt a full scoop...
45min
2 cups coffee with two tbsp protein
+Protein shake
15min
2/3 Stimul8
4x Max Pump
4x Crea-Trona
SUPER SET 1:
4.0.2 tempo
Leverage (HS) Chest Press 96
Set 1 : 70 (each side) x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x9
Set 5 : 70x9
Set 6 : 70x8
Set 7 : 70x8
Set 8 : 70x10 (bathroom break gave me extra rest)
Set 9 : 70x7
Set 10 : 80x6 (guy asked to work in, didn't take his plate off)
|
Leverage Machine High Row 180
Set 1 : 135 (each side) x10
Set 2 : 135x10
Set 3 : 115x10
Set 4 : 115x9
Set 5 : 115x9
Set 6 : 115x9
Set 7 : 115x8
Set 8 : 115x8
Set 9 : 115x8
Set 10 : 115x8
|
Super Set 2:
4.0.2 Tempo, no breaks (approx 5-10s)
Smith, Stretchers x2
Smith, Pullover x2
Smith Machine Incline Bench Press 180
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x9
Set 4 : 135x9
|
Meadows Stretchers 200
Set 1 : 150x10
Set 2 : 150x8
|
Dumbbell Straight Arm Pullover 88.67
Set 1 : 70x8
Set 2 : 70x7
|
All with tempo except push-ups:
2 sets lat pull burnouts,
1 set 1-handed push-ups (x6/7R)
2 set flat DB presses 70x8, 60x8
2 sets straight arm rope pull down
I had the energy and focus to keep going, I just didn't have the strength. Those added exercises were me wasting time for a rack to open up to do rack pulls, but it never did. I kinda wish I did chins or pull-ups instead of the ISO machine on SS1.
Meal one down, probably 1500cals 90p/150c/25-30f, and I'll probably have 2-4 more like it if I don't explode. The wife is making cookies too, so...
Legs tomorrow. May attempt a full scoop...