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Time for some much needed R&R: Finaflex style! (Sponsored)

I like the evening cardio session. I've been doing this three times a week and I've sewn some awesome results. Followed of course with bcaa+saa and g8.
 
Back from vacay with a vengeance. Glad you're enjoying the new found sleep. 8 hours unbroken is such a good feeling.
 
Wicked friggin leg day wasme!!! Yeah I tried g8 before like it and had some crazy dreams!
 
Good Stuff Brother, way to push these return workouts.
 
Killer workouts man! that cardio would kill me... I've never been much of a runner. I can hike for days, but jog/run - nope...
 
iparatroop said:
Back from vacay with a vengeance. Glad you're enjoying the new found sleep. 8 hours unbroken is such a good feeling.
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Thanks Dave.. it has been forever since I have had a nonbroken 8 hour sleep. And I just had 3 nights of them... don't want to take that first break tonight lol.
 
8/19/2013

Mini update: as no weight session today.

After my 8km Liss session @ 1015pm last night I dosed my BCAA/SAA. This stuff tastes so good.

Doesed G8 at 130am, and was out like a light till 920am. (Thankfully I have the week off work).

Sleep last night - 7 3/4 hours without waking once.
Dream status - NO dreams
Morning feeling - Woke refreshed.

Upon rising did a fasted run - 8km (2 of which were uphill and almost killed me lol).

This evening I will add a second cardio session - 8km LISS fast paced walk.
 
wasme said:
8/19/2013

Mini update: as no weight session today.

After my 8km Liss session @ 1015pm last night I dosed my BCAA/SAA. This stuff tastes so good.

Doesed G8 at 130am, and was out like a light till 920am. (Thankfully I have the week off work).

Sleep last night - 7 3/4 hours without waking once.
Dream status - NO dreams
Morning feeling - Woke refreshed.

Upon rising did a fasted run - 8km (2 of which were uphill and almost killed me lol).

This evening I will add a second cardio session - 8km LISS fast paced walk.
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BCAAs before the run? Can't stress enough the need for bcaa before fasted training to help preserve muscle mass.
 
Montego1 said:
BCAAs before the run? Can't stress enough the need for bcaa before fasted training to help preserve muscle mass.
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ABSOLUTELY
will not impede the process of what you are trying to accomplish with fasted training/cardio, but WILL enhance ability to preserve/protect muscle and fuel the session itself
 
Montego1 said:
BCAAs before the run? Can't stress enough the need for bcaa before fasted training to help preserve muscle mass.
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I haven't been. How about if i go half a scoop before the run, and half a scoop after the walk (which I have just finished).. 16km today between the run/walk.. legs are achy.
 
wasme said:
I haven't been. How about if i go half a scoop before the run, and half a scoop after the walk (which I have just finished).. 16km today between the run/walk.. legs are achy.
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I would definitely get a full scoop before the morning session because your body is depleted of fuel. Half scoop would be fine before the afternoon session since you will have some food in your system still from the day.
 
Watching brother as much as I can.

Killing another log wasme style no doubt.
 
Montego1 said:
I would definitely get a full scoop before the morning session because your body is depleted of fuel. Half scoop would be fine before the afternoon session since you will have some food in your system still from the day.
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Took this advice and dosed full scoop before my run this morning. Thanks man.
 
First night off G8: woke 4 times through the night. Went to be at 12:30am and was wide awake around 630am. Big change from the previous 3 nights. Also had a few dreams, one of which I was verbal and woke my wife. Looking forward to my G8 tonight.

Sleep last night - 6 hours broken.
Dream status - many dreams
Morning feeling - not as rested as the previous 3 mornings.

Humidity has shown back up here. Was very stuffy in the garage. Had to round up a couple of extra fans to get the job done.

Workout:

8/20/13

Day 4: Back and Shoulders Hypertrophy

Warmup: 5.5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Bent Over Row Speed
155x3
155x3
170x3
170x3
170x3
170x3

Pulldowns (wide grip)
200x12
210x12
210x10

Seated Rows
140x10
140x8
140x8

One Arm Dumbbell Rows
70x15/15
70x15/15

Close Grip Pull downs (Palms facing) superset with Strechers
150x20 / 120x20
150x20 / 130x15

Seated Dumbbell Press
45x15
45x11

Upright Rows superset with Facepulls
100x8 / 100x15
100x10 / 100x15

Lateral Raises superset with High Pull Low Rows
20x20 / 50x12
20x20 / 50x12

- first time trying High pull low rows.. really liked them (thanks breezy11)


Will be adding another cardio session this evening (as per norm 8km fast paced walk).
 
Solid work wasme. Glad you liked those rows man.
 
Afternoon, guys.. back on G8 last night. Experience was not as good as the first three nights but could be in part due to a lot of stress in the house.

Over the winter we had a few leaks in the basement. Contractor isn't 100% sure what it is so this morning work begun on tearing a wall out in the basement and digging to the foundation on the outside. Problem is it is right under the entrance way to the house with is nicely done interlock, etc. So was a bit stressed about that last night and thinking of what the cost will be. As until they find the issue, they can't give an accurate estimate. Anyways...

Sleep last night - 8 hours broken - woke twice, very short periods of time though.
Dream status - remember one dream
Morning feeling - felt rested.

Even though last night was not as good as the first three. It was easily better than a night without G8. :)


Workout:

8/21/13

Day 5: Lower Body Hypertrophy

Warmup: 5.1km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Squats - Speed
205x3
225x3
225x3
235x3
235x3
235x3

Hack Squats
210x12
210x10
220x9

Leg Extensions
100x20
100x20
100x20
100x20
100x20

Romanian Deadlift
170x12
170x12
170x10

Leg Curls
55x20
55x20
55x20
55x20

Barbell Calf Raises superset with Crunches
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 25
210x15 / 25


Legs are on fire and I am sorta shakey.. feels good!

Will be adding another cardio session this evening (as per norm 8km fast paced walk).
 
Call me crazy, but I love that uneasy leg shake I get after a voluminous leg sesh!
 
804 said:
Call me crazy, but I love that uneasy leg shake I get after a voluminous leg sesh!
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I agree, that said my arms/hands were all shaky too while having my post workout meal... all good now.. just sore. Tonights LISS should be interesting to say the least especially when I get to the hill. :)
 
Sleep last night - 7 hours unbroken
Dream status - do not remember
Morning feeling - felt rested, and woke in the same position I fell asleep.

Excellent sleep last night.

Also finding dosing the BCAASAA prior to my morning run, is helping. My legs were very sore this morning..but as the day goes on they seem to be improving. My workout today though, albeit good was extremely long and full of interruptions. Guys digging up on the exterior of the house kept coming in the garage to ask me something. Making a 70 minutes workout take almost 2 hours.


Workout:

8/22/13

Day 6: Chest and Arms Hypertrophy

Warmup: 6km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Flat Bench Press - Speed
205x3
225x3
225x3
225x3
225x3
225x3 - not so explosive on this set (or the one previous)

Incline Dumbbell Press
60x12
60x10
60x10

Hammer Grip Dumbbell Press
50x15
50x15
50x11

Incline Dumbbell Flies
45x20
45x15 - lost my concentration here as I got interrupted.

Preacher Curls superset with Overhead Tricep Extension
90x12 / 110x12
90x12 / 110x12
90x12 / 110x12

Concentration Curls superset with Rope Pushdowns
30x15-15 / 90x15
30x12-13 / 90x15
30x10-10 / 90x15

Spider Curls superset with Vbar Pushdowns
55x20 / 100x20
55x15+5 / 100x20

Will be adding another cardio session this evening (as per norm 8km fast paced walk).
 
wasme said:
Sleep last night - 7 hours unbroken
Dream status - do not remember
Morning feeling - felt rested, and woke in the same position I fell asleep.

Excellent sleep last night.

Also finding dosing the BCAASAA prior to my morning run, is helping. My legs were very sore this morning..but as the day goes on they seem to be improving. My workout today though, albeit good was extremely long and full of interruptions. Guys digging up on the exterior of the house kept coming in the garage to ask me something. Making a 70 minutes workout take almost 2 hours.


Workout:

8/22/13

Day 6: Chest and Arms Hypertrophy

Warmup: 6km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Flat Bench Press - Speed
205x3
225x3
225x3
225x3
225x3
225x3 - not so explosive on this set (or the one previous)

Incline Dumbbell Press
60x12
60x10
60x10

Hammer Grip Dumbbell Press
50x15
50x15
50x11

Incline Dumbbell Flies
45x20
45x15 - lost my concentration here as I got interrupted.

Preacher Curls superset with Overhead Tricep Extension
90x12 / 110x12
90x12 / 110x12
90x12 / 110x12

Concentration Curls superset with Rope Pushdowns
30x15-15 / 90x15
30x12-13 / 90x15
30x10-10 / 90x15

Spider Curls superset with Vbar Pushdowns
55x20 / 100x20
55x15+5 / 100x20

Will be adding another cardio session this evening (as per norm 8km fast paced walk).
Click to expand...

I have been missing all these updates. Killer workouts brother. Are you noticing anything from the MaxPump?
 
Yes, the MaxPUMP is now saturated in me (seems to take 4-5 days). Today's arm workout provided some stellar pumps... I ran MaxPUMP / Ignite2 combo a couple of months ago and it was excellent. I will make note of the pump affect from now on in the log - just been focusing more on G8 and BCAASAA.
 
wasme said:
Yes, the MaxPUMP is now saturated in me (seems to take 4-5 days). Today's arm workout provided some stellar pumps... I ran MaxPUMP / Ignite2 combo a couple of months ago and it was excellent. I will make note of the pump affect from now on in the log - just been focusing more on G8 and BCAASAA.
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That's now on my list of stuff to try...
 
I'm glad the bcaa in the morning is helping. Other then the DOMS it will help keep you out of that dreaded catabolic state and muscle waste. Keep rocking brother!
 
Montego1 said:
I'm glad the bcaa in the morning is helping. Other then the DOMS it will help keep you out of that dreaded catabolic state and muscle waste. Keep rocking brother!
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Thanks Monte. Between the enhanced sleep I am getting from the G8 and the BCAASAA I am definitely recovering faster. DOMS are not as bad as they have been pre-stack, and workouts I feel are just as intense.

MaxPUMP like always is in full swing now and the pumps are pretty sick. Ignite2 is pushing my performance/endurance and my runs haven't been better - just when I am ready to slow down Ignite kicks in.
 
8/24/13

No G8 last night. Sleep was 'ok' at about 6 hours, woke twice. Dreamstate was ok.

Got up: dumped 4 caps of MaxPUMP into a scoop of Ignite and was out the door for my run.

Warmup - 6km run through park (fasted).

Day 1 - Upper Body Power

Bent Over Rows - Rest 90 seconds
170x5
170x5
185x5
185x5
195x5

Wide-Neutral Grip Pulldowns - 45 seconds rest
200x10
210x10
220x10

Close-grip Palms facing Pulldowns - 45 seconds rest
210x10
210x10
210x10

Bench Press - 90 seconds rest
180x8
180x8
240x5
260x5
270x5

Flat Dumbbell Press - 60 seconds rest
70x10
70x10
70x10

Military Shoulder Press - 90 seconds rest
130x10
130x10
160x10
160x10

Ez Bar Curls supersetted with Facepulls - 30 seconds rest after each superset
100x10 / 100x12
100x10 / 100x12
100x10 / 100x12

Closegrip Bench Press supersetted with Machine Flies - 30 seconds rest after each superset
165x10 / 100x10
165x10 / 100x10
165x8 / 100x10


Strength felt up this morning. Was able to hit my rep ranges in all but one set. I would say my recovery is definitely up. And my pre-cardio dosing of BCAASAA seems to be solid (thanks Montego)

Second session tonight will be 8km LISS. Legs tomorrow!
 
Strength up wth your strength is always up killer workout man and def pounding the weights!
 
Doesed G8 at 12am, woke at 6 and then 8... perfect!

Sleep last night - 8 hours waking only once for a quick trip to the bathroom. Intersting thing to note though. Felt as though I was in a dream like state at that point.

Dream status - Cannot recollect any dreams

Morning feeling - refreshed, great mind set


Workout:

8/25/13

Upon rising:

-dumped 4 caps of MaxPUMP into a scoop of Ignite and was out the door for my run.
-chased with BCAASAA

Warmup - 5km run through park (fasted).

Day 1 - Lower Body Power

Squats - 90-120 seconds rest
160x8
160x8
160x8
210x5
240x5
270x5

Hack Squats - 60 seconds rest
230x10
230x10

Leg Extensions - 30 seconds rest
135x10
135x10
135x10

Stiff Leg Deadlifts - 90 seconds rest
170x8
195x8
205x8

Lying Legs Curls supersetted with Ab Wheel
90x10 / 10
90x9 / 10
90x8 / 10


Barbell Calf Raises supersetted with Crunches - NO rest
210x12 / 25
210x12 / 25
210x12 / 25
210x12 / 25


Excellent workout this morning. Mentally was in a really good mood and had a good mind/muscle connection. Physically everything felt on point. Strong pump in my legs. Picked up an Ab Wheel yesterday so that was my first time using one. Watched a youtube video and gave it a go.

This evening (after a nice steak on the bbq) I will add in a second cardio session: 8km fast paced walk (2km of which is uphill).

Back to work tomorrow after a 2 week break. Was a great holiday (just the wife and I got away to NYC for a few nights, and the rest of the time had some good quality family time)..
 
snagencyV2.0 said:
^^ very nice feedback simon, good stuff
love the training schematics, and kudos on mind-muscle connection
impressive!
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Thanks so much, means a lot coming from you Steve! I hope your final week of prep is nothing but spectacular as you chase down that pro card.
 
wasme said:
Thanks 804. Tonight's LISS was pretty rough, especially the up hill portion. I suppose all that means is this morning was a very effective session!
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When its rough that means you are doing it right :) so the pre cardio bcaa I recommended is playing out nicely I see?
 
G8 dosing last night provided me with a solid 9 hours of sleep. Only woke once after about 6 hours, but quickly drifted back to sleep. My mood seems to be improving slightly too.

Tonight is a day off G8, as today was strictly cardio. I did take BCAASAA prior to my 5km run at 9am, and completed my 8km LISS session.

Tomorrow is Back and Shoulders. With the cardio bookending it.
 
No G8 last night. Guess now I know what it is like to get spoiled, because last night was a horrible sleep. 4 hours, broken as hell, weird ass dreams. Woke with no desire to workout but of course did.

Workout:

8/27/13

Day 4: Back and Shoulders Hypertrophy

Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)

Bent Over Row Speed
155x3
170x3
170x3
170x3
170x3
170x3

Pulldowns (wide grip)
200x12
210x12
220x10

Seated Rows
140x12
140x12
140x10

One Arm Dumbbell Rows
70x15/15
70x15/15

Close Grip Pull downs (Palms facing) superset with Strechers
150x20 / 140x20
150x20 / 140x15

Seated Dumbbell Press
45x15
45x12

Upright Rows superset with Facepulls
100x10 / 100x15
100x10 / 100x15

Lateral Raises superset with High Pull Low Rows
20x20 / 50x12
20x20 / 50x12

Really enjoying the High Low Pulls..

All in all workout went really well. Ignite2 got me out of the 'ugh' mindset. Had a nice pump in my traps/lats by the end. Looking forward to a better sleep this evening.

Will be adding another cardio session this evening (as per norm 8km fast paced walk).
 
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