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Versa-1, Compound 20, Jacked Micro, USPowders

Yesterday's chest workout

floor press-
220 x 5 sets x 2 reps

varied the grips.. These felt pretty good. My floor press BLOWS so I'm thinking increasing it will have good crossover to my bench.

paused bench-
165 x 14
145 x 13

wanted to hit 15 on each of these.. They flew off the chest but man did I learn my tris are weak.

wide grip pull-ups-
bw x 12
bw x 12
bw x 10

band push downs-
4 sets of 25 reps

db shrugs-
100s x 15 reps x 3 sets

held each rep for a second or two contracted

klokov press-
humbling weight x 10 reps x 3 sets


had an insane pump from all of this.. Disappointed in my tricep weakness... Good news is they will be fun to work on as well as improving my ability for higher reps
 
Squat explosive day

Squats
210 x 8 sets x 3 reps

olympic squats
185 x 5 sets x 5 reps

these were done atg and paused again

Leg press
500 x 5 sets x 15 reps

kb swings
3 sets x 15 reps

hyperextensions
2 sets x 20 reps

entire workout took like 40 minutes. I'm loving the cube and being able to go lighter and feeling like more than a new 3 rm or heavy single matters. I forgot one set of reverse bands squats. Kinda upset but that shows you th focus and intensity I brought today. Really happy about my pace. Tomorrow is a bodybuilding weakness day, excited for some pumps!
 
Bodybuilding day-

Landmine press-
105 x 3 sets by 8 reps

superset with bicep curls-
70 x 3 sets x 12 reps

calf raises-
510 x 4 sets x 12 reps

superset with defranco band pull aparts
red band x 4 sets x 8 reps

cgbp with fat gripz extreme-
185 x 6
185 x 6
195 x 6

cat rows-
3 sets x 8 reps

Face pulls-
2 sets x 10 reps

good quick reps and pump.. Measured right at 10 percent bf at 200. Down significantly from a few months ago. Happy with how easy the cgbp moved with the fge... I'm going to have strong beast triceps or die trying
 
bigla2004 said:
good quick reps and pump.. Measured right at 10 percent bf at 200. Down significantly from a few months ago. Happy with how easy the cgbp moved with the fge... I'm going to have strong beast triceps or die trying
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Congrats on the progress man. Love cgbp as well; it's been a big factor in my tricep development.
 
breezy11 said:
I actually haven't used them at all...would like to though.

Haha I bet.
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Back a few years ago when I was lifting heavy a lot too I had real strong tris a would always fail close to my chest. Fat gripz have really helped me learn my tricep strength needs a llot of work again. Definitely worth the investment IMO... A few Guys at my gym purchased aafter me and love them.
 
bigla2004 said:
Back a few years ago when I was lifting heavy a lot too I had real strong tris a would always fail close to my chest. Fat gripz have really helped me learn my tricep strength needs a llot of work again. Definitely worth the investment IMO... A few Guys at my gym purchased aafter me and love them.
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Thanks for the feedback man. I've been curious about them for a while now, and I think you've convinced me to pick some up.
 
breezy11 said:
Thanks for the feedback man. I've been curious about them for a while now, and I think you've convinced me to pick some up.
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youll have to let me know how they are! The way I saw it is that's one or two supplements for a month and these can really help blast your arms an last forever
 
bigla2004 said:
youll have to let me know how they are! The way I saw it is that's one or two supplements for a month and these can really help blast your arms an last forever
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Will do brother. That's a good way of looking at it.
 
jimbuick said:
I may have to get some myself.
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Definitely think you should!

Distilled Water said:
X's 2. Great logic!

I use similar logic when going to the bar. My friends ask if I wanna go and sometimes I think, hmmm $50 on beer or but 5lbs of whey & ALCAR?

Idk why I didn't use yours before, genius!!!!!!
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I do the same thing.. like yesterday I wasn't drinking for St Patricks day at all and I saw the new Mass FX black sale reactivated. 25 bucks for 2 bottles.. for something I'd definitely think would be good. That's a few beers, I think yes! And I woke up feeling great because I was sober.

breezy11 said:
Will do brother. That's a good way of looking at it.
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Thanks... I'm a finance guy at heart. It's easy to find money in the budget. I have a terrible habit of drinking energy drinks. I bought a bunch of Alphamine to have in the morning b/c it'd be cheaper and do my body better lol.

On a side note, the Defranco pull aparts I did were awesome. My shoulder's feel great today. If I can keep my shoulders feeling healthy, which has been a problem in the past, and continue to regularly bench and overhead press, I foresee scary bench increases. Here we come 405. Here's a video of the 3D Pull Aparts which will become a weekly staple along w/ the Diesel Crew 3 minute shoulder warmup.

[video=youtube;NKBsia-o9N4]http://www.youtube.com/watch?v=NKBsia-o9N4[/video]
 
I'm a finance guy as well...not a big fan of it though.

I'll have to try those 3D pull aparts soon. They look great.
 
Big fan of the fat gripz. I think they are the kind of thing any meat head should have. I put them on pretty much all the DB pressing exercises I do and keep them in constant rotation on other things.

Also like the band pull aparts by Smitty and DeFranco. Something I use a TON and has really helped my shoulders (and those I work with) from pain in the past. :thumbsup:
 
bolt10 said:
Big fan of the fat gripz. I think they are the kind of thing any meat head should have. I put them on pretty much all the DB pressing exercises I do and keep them in constant rotation on other things.

Also like the band pull aparts by Smitty and DeFranco. Something I use a TON and has really helped my shoulders (and those I work with) from pain in the past. :thumbsup:
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Welcome to the log bro! Anything else you recommend for shoulder health? If I can keep ohp and benching a couple times a week with the 3d pull aparts and smittys warmup I think I can finally be a beast presser over time!
 
Just stay diligent with the work even when things get better. I know that whenever things get better and I stop doing what helped problems creep back up...

Also look into some articles by Cressey on Shoulder issues. Solid stuff.

Nice log so far by the way. ;)
 
Great log bud, I'm going to look into that shoulder warmup in a bit. I just started going to an ART doc. Making a big difference to get rid of scar tissue, stretch my muscles etc. a lot of my shoulder issues are from my posture actually which we are fixing ! Good luck bro keep it up.
 
bolt10 said:
Just stay diligent with the work even when things get better. I know that whenever things get better and I stop doing what helped problems creep back up...Also look into some articles by Cressey on Shoulder issues. Solid stuff.Nice log so far by the way. ;)
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Lol I do the same thing with my shoulders. Ill have to stay preventative and ahead of the game even when they feel good. I suspect my issues are because I have uneven rotator cuff strength from when I pitched. My throwing shoulder always feels good and the other I suspect is just weaker in the rotator.Thank for the log compliment too! Im a big PES fan and just ordered some Alphamine for the first time. Hopefully it brings out the final ab details for the summer!
 
I'm the same way with my knee.

I should foam roll more often but unless it aches I neglect it. (Which makes it ache, especially after long runs or jumps)
 
Not sure where the effect is coming from if it is all in my head, a result of training changes, the supplements, or both... but I feel very alpha the last couple days. Just ready to go in and crush my workouts, feeling that I'm going to dominate the weights. Even if it's just a speed or rep day, and I'm not going super heavy, I have some extreme focus and drive.
 
bigla2004 said:
Not sure where the effect is coming from if it is all in my head, a result of training changes, the supplements, or both... but I feel very alpha the last couple days. Just ready to go in and crush my workouts, feeling that I'm going to dominate the weights. Even if it's just a speed or rep day, and I'm not going super heavy, I have some extreme focus and drive.
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Sounds like Versa-1 to me. My focus, confidence, and drive noticeably improve, and all I want to do is lift. It's a great feeling.
 
Woke up looking pretty lean.. I had a HUGE St. Patricks Day meal (my treat instead of heavy drinking) that included a boatload of Italian Food. Yesterday was my companies monthly pizza lunch and I also ate like a ravenous beast. But guess what, I woke up the leanest I have been in a week or two this morning. I think I restarted my metabolism so to speak and couldn't be happier. I just have this feeling that I'm going to crush weight's tonight on my explosive deadlift day.

Also, for all you following, if you want to see another great log, check out the one marcusz16 just wrapped up. He absolutely killed it and made some incredible progress! My second bottle of Versa-1, Alphamine, and Bulk Modern Bcaa should be here tomorrow :D
 
I'd been stalking his log but hadn't seen his final pics. Wow he did put in work!

What flavors did you grab for the Alpha and mBCAA?
 
Yeah, I followed his log as well. marcusz16 made some very impressive progress.

Kill that workout man.
 
bolt10 said:
I'd been stalking his log but hadn't seen his final pics. Wow he did put in work!

What flavors did you grab for the Alpha and mBCAA?
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Raspberry Lemonade Alphamine.. STOKED! Grapple Bulk Modern.

Bolt/Breezy/Anyone Else, do any of you have experience megadosing BCAA's? I eat intermittent fasting style and was thinking about doing this. I know everyone's feelings on it are mixed and I could be throwing money away, but bulk modern is affordable and I thought about having 2 servings a day (20 g's bcaas) to see how it impact recovery and body comp.
 
Not really a big fan of "mega" dosing but I don't know if I'd consider 20g a mega-dose. I use 5g Leucine pre and post so if that was a BCAA product that'd be near 20g. :)
 
bolt10 said:
Not really a big fan of "mega" dosing but I don't know if I'd consider 20g a mega-dose. I use 5g Leucine pre and post so if that was a BCAA product that'd be near 20g. :)
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Fair enough and good point! How have you found that has impacted you?
 
I have been doing that for pretty much forever so I'd have to drop it to see any real changes. I feel it helps my recovery though.
 
I wouldn't consider 20g "mega" dosing either. I've been training fasted with MBCAA+ both pre and post (usually 2 scoops pre/1scoop post). My first meal is usually within 1.5 hours after my workout. I may experiment with different dosing, but it's been going well with my current approach.
 
Thanks for the input guys. I'm current training Wednesdays and Fridays around 6 with one meal in my system and Fasted on Saturday's and Sunday's. I can budget for 20 g's a day both on workout and non workout days. I typically break my "fast" between 12 and 2. Thoughts on how to experiment?

I'm trying to get away from diet soda during the work day and thats why I bought bcaas lol.. they are cheaper and healthier. I was thinking of sipping 10-20 g's before my fast or throughout the day on non workout days in place of soda cravings.
 
Deadlift explosive

deadlift from 1 inch deficit-
295 x 8 sets x 3 reps 30 seconds between each set

snatch grip 4 inch block pulls-
250 x 3 sets x 12 reps

olympic pause squats-
185 x 3 sets x 8 reps

band pulldowns
4 sets x 15 reps

hyperextensions
2 sets x 25 reps

shrugs-
275 x 3 sets x 12 reps

this workout may look easy on paper but man it was tough. Rather quick pace and no belt for any of the work
 
bigla2004 said:
Deadlift explosive

deadlift from 1 inch deficit-
295 x 8 sets x 3 reps 30 seconds between each set

snatch grip 4 inch block pulls-
250 x 3 sets x 12 reps

olympic pause squats-
185 x 3 sets x 8 reps

band pulldowns
4 sets x 15 reps

hyperextensions
2 sets x 25 reps

shrugs-
275 x 3 sets x 12 reps

this workout may look easy on paper but man it was tough. Rather quick pace and no belt for any of the work
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Very nice workout!
 
bigla2004 said:
Thanks for the input guys. I'm current training Wednesdays and Fridays around 6 with one meal in my system and Fasted on Saturday's and Sunday's. I can budget for 20 g's a day both on workout and non workout days. I typically break my "fast" between 12 and 2. Thoughts on how to experiment?

I'm trying to get away from diet soda during the work day and thats why I bought bcaas lol.. they are cheaper and healthier. I was thinking of sipping 10-20 g's before my fast or throughout the day on non workout days in place of soda cravings.
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I'd recommend using them around your workouts when training fasted. You could "experiment" with exactly how you want to go about it; pre, pre/post, intra, etc. However, I personally wouldn't use them post-workout alone if fasted. You could use them around your workouts on all training days as well.

There's nothing wrong with using them as a diet soda replacement before your fast, but I'd rather use them when fasting. I used to drink a ton of diet soda at work as well. I think I was just craving the caffeine more than the soda itself. Thankfully, I grew out of that phase and haven't had any in a couple years.
 
bigla2004 said:
Thanks that rep work really sneaks up on you
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Yeah man, that assistance is what builds the total. Especially them there snatch grips. Nice work with them, btw.
 
breezy11 said:
I'd recommend using them around your workouts when training fasted. You could "experiment" with exactly how you want to go about it; pre, pre/post, intra, etc. However, I personally wouldn't use them post-workout alone if fasted. You could use them around your workouts on all training days as well.

There's nothing wrong with using them as a diet soda replacement before your fast, but I'd rather use them when fasting. I used to drink a ton of diet soda at work as well. I think I was just craving the caffeine more than the soda itself. Thankfully, I grew out of that phase and haven't had any in a couple years.
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I agree with Breezy here. How about something like Crystal Light or Mio? Those should be cheaper than canned/bottled drinks like soda.
 
Chest reps-

Incline bench-
worked up to 190 x 8 (smoked it)

incline db bench-
45s x 20
45s x 15

cgbp w fat grips-
145 x 7 reps x 3 sets

band flyes superset tricep push downs-
25 reps x 4 sets of each

klokov presses-
dismal weight x 8 reps x 3 sets

3d shoulders-
20 reps x 3 sets

holy pump.. Man I was inflated. And boy do I suck at high reps. Very humbling using these light weights and high reps. Feels good getting the blood flowing and not doing heavy set after heavy set. The incline press left a lot in the tank. Probably had 10-12 reps easy. This makes me happy!
 
Great job man. I haven't picked up the fat gripz yet, but started implementing various fat bar work into my routine. I'm loving it so far.
 
breezy11 said:
Great job man. I haven't picked up the fat gripz yet, but started implementing various fat bar work into my routine. I'm loving it so far.
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Thanks man. The fat bar I believe is similar in size to the blue fat gripz and the extreme are a little bigger. Pure awesomeness
 
Squats heavy-

squats-
280 x 2
280 x 2
295 x 2
295 x 2

Added reverse band

315 x 2
365 x 2
405 x 3

good mornings-
185 x 8 reps x 3 sets (no belt)

Leg press-
450 x 20 reps x 3 sets

lunges-
12 reps x 3 sets

hyperextensions-
30 reps x 2 sets

banded leg curls-
50 reps x 2 sets

crushed this workout. Two rep pr on the reverse bands. Feeling great things about my squatting!
 
Solid workout brother. Congrats on the PR!
 
breezy11 said:
Solid workout brother. Congrats on the PR!
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Thanks! Not much but gotta start somewhere. Nice to have confidence building in the squat. It finally feels right. Now just time to build the strength. Today's workout called for 280 for 5 sets of 2. Clearly getting strong(er). Eyes on the 500 lbs squat this year!
 
Bodybuilding day-

landmine press-

105 x 8 reps x 3 sets plus mini band

superset with ez bar curls-

80 x 12 reps x 3 sets

calf raises-
12 reps x 4 sets

hs pulldowns
12 reps x 3 sets

3d shoulders
12 reps x 3 sets

some other back work and bis thrown in. Also did some Close grip pin presses and abs. Good day!
 
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