WAF does an OL Super1/Super4/EPI run and various other product reviews.

smith_69 said:
oh yea its the truth. the hard part is the injection, the rest is easy breezy- see
[video=youtube;nyTOCU2UB24]https://www.youtube.com/watch?v=nyTOCU2UB24[/video]
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Who needs to even work out go full out Numpty and be a synthol super man, I hear the chicks love that look.
 
WAF said:
Yah i have that issue with new apprentices in the trade, always something to complain and never want to work. Glad i found a new gym today at powerhouse gym. No douches, im not the only one covered in sweat. No roosters walking around just people who want to train. It's got that late 80's early 90's feel to it. Exactly what i want. I used to work in a gym like it back home when i was younger for years, since it closed up this is the first gym that compares to it tons of equipment that you don't see in man bun lady wearing gyms now these days. Love it, chains, tires, chalk is highly reccomended hell they even have puke buckets and a wheelchair for leg day. I've got to take a pic of the sign it's priceless.



Yah I always telling them once a jealous lil bitch always a jealous bitch not my fault your girl is starring at me....


Alright so i hit up some Calves and Tities baby please today, i haven't had a pump this good in a long long time. Felt like a deep muscle contraction different then before. I've cut out cadio and still getting good results upper chest was damn pumped today. Weighted dips with chains felt awesome what a difference having that weight higher on your torso. This place has a lil restuarant that you can tell them your macros and they will make whatever you need, plus a supplement store inside. I understand this might be common in the US but up here it isn't.

Calves-

Seated Calf extension- 6 sets all high reps to failure

Standing calf raises- 4 sets to failure

Seated Calf raises- 5 sets all to failure last 2 MTUT style

Chest-

Incline DB press-6 sets last to failure and slow negs

Incline DB flys- 4 sets last one superset and finished with a db press

Dips- 5 sets, 3 weighted with chains all sets to failure

Hammer strength flat press-5 sets with the last 2 MTUT style

Hammer strength decline press- 3 sets all to failure

Peck deck-4 sets all to failure and supersetted each with close grip presses on the back rest



I've got a question for you long term members here at AM maybe MrKleen73 can shed some light on this. It came to my attention a member posted a pic wearing a shirt and had to take it down because of site rules. I'd like to know exactly where all these rules are to be found as i never seen this when i've looked for it. So if I post a pick with say Universal t-shirt on am i going to have to take it down and get a spanking for it as they aren't a AM sanctioned company?? First i've ever seen a forum telling what you can wear. That been said what other rules are there cause that doesn't make sense to me.
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I was just being pranked on the shirt thing. Thought it was a real thing, but it wasn't.
 
Was curious if they had gotten that bad. However there are a few supplement companies you can't even type their names without being blocked. I imagine a shirt with their names in a pic might get removed if stumbled upon.
 
MrKleen73 said:
Was curious if they had gotten that bad. However there are a few supplement companies you can't even type their names without being blocked. I imagine a shirt with their names in a pic might get removed if stumbled upon.
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Really????
 
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MrKleen73 said:
Was curious if they had gotten that bad. However there are a few supplement companies you can't even type their names without being blocked. I imagine a shirt with their names in a pic might get removed if stumbled upon.
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You think a bb dot com shirt is good to go? I mean I get their **** for free and I have to say they make a damn comfortable t shirt so I wear them a lot.
 
deepseajs said:
You think a bb dot com shirt is good to go? I mean I get their **** for free and I have to say they make a damn comfortable t shirt so I wear them a lot.
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Lmao I got one on right now it's my go to shirts for class, I hope they're not that serious against it I'm sure a picture with the shirt on shouldn't be a problem
 
deepseajs said:
They are comfy as **** am I right?! Lol
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It is funny my favorite skull cap is from there, and a few shakers and other stuff, but you will not find me posting over there on the forums. I used to before I found this place years ago. I still go read some of the articles and stuff but that forum... SCREW THAT!
 
its the gym I could give a sh1t less- one less reg shirt I have to buy- free is good
 
MrKleen73 said:
It is funny my favorite skull cap is from there, and a few shakers and other stuff, but you will not find me posting over there on the forums. I used to before I found this place years ago. I still go read some of the articles and stuff but that forum... SCREW THAT!
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oh hell no- back in 2002 people went at it back n forth- so this one guy just wouldn't stop, so I said and I remember this like it was yesterday

listen, heres what ill do, I send you my recycled protein bar- many got it, but the dipsh1t didn't, so I said, after I eat it, ill sh1t it out, repackage and send to you- its a recycled protein bar. you get it now f*ck'o?

that didn't go over too well lol
 
smith_69 said:
oh hell no- back in 2002 people went at it back n forth- so this one guy just wouldn't stop, so I said and I remember this like it was yesterday

listen, heres what ill do, I send you my recycled protein bar- many got it, but the dipsh1t didn't, so I said, after I eat it, ill sh1t it out, repackage and send to you- its a recycled protein bar. you get it now f*ck'o?

that didn't go over too well lol
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Now that is funny!
 
smith_69 said:
oh hell no- back in 2002 people went at it back n forth- so this one guy just wouldn't stop, so I said and I remember this like it was yesterday

listen, heres what ill do, I send you my recycled protein bar- many got it, but the dipsh1t didn't, so I said, after I eat it, ill sh1t it out, repackage and send to you- its a recycled protein bar. you get it now f*ck'o?

that didn't go over too well lol
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every forum needs more people that make jokes like this haha
 
Little update yesterday i trained back and the pump was crazy after 2 sets its looked like I put on size.New gym new motivation away from the numpty's. Now when I go to the gym there's like maybe 6 people tops which is awesome. Older machine but a huge variety and the gym has that old school smell and feel that I haven't been around since the 90's.

Back I've changed up a bit considering the new equipment to use.

One arm db rows-5 sets starting to go heavy on this one had lots left in the tank, but want to take it slow ramping up the weight.

Seated overhead pulldown machine- 6 sets damn this was killer never have i used this machine best i can describe it is the same machine Dorian Yates used in Blood & Guts. Ancient looking but holy hell it hits some muscles i haven't used before it seems.

Lat Pulldowns- 5 sets till failure and a lot of ROM to the point of almost stretching out.

Bent over T-bar rows Wide grip- 6 sets medium weight very strict form full stretch and contraction

Standing pull downs with rope Supersetted with seated rope machine rows-5 sets

Hammer strength rows hands chest level- 5 sets

Rack Pulls-4 sets

Hyperextensions-2 sets

Bent over DB rows two hands-1 set


I can sure feel the back today i might even be sore tomorrow lol. Today i spent all day a the range getting some gun time in with a work buddy. Both of us are probably heading back to work soon and with our long hours we wanted to blast all day and burn a thousand round......lol i think i burnt up around 1800 9mm rounds and who knows how many 5.56 and 7.62. Between the both of us there was a ton of brass on the ground. Tonight im going to probably hit Legs today. I spotted a few new machines I'll be trying out. Finally have a true hack squat machine, going to feel this one for a few days.

OL products I'm having a great run so far on them not a thing to complain about. After reading the new write up on Triumph I think im going to try 1 dose pre and 1 post workout and see how that does. Also looking forward to trying the other 2 new flavours, and if theyre like the peaches and orange Ill be a happy man. I don't honestly know how the pumps can get better. Love the hydro3 its a perfect kicker just before and the pumps last for awhile unlike other NO3 products i've used in the past, and ive tried a bunch over the years. The Value and Effects I haven't came across with any other products. I went up to 193 but started to notice a bit of water retention so im going to adjust my carbs down and bring up my fats, hopefully this does the trick. Lots of steak tonight its BBQ season.

Attention Olympus Labs I have a serious problem with not having an OL protein powder lol you need to get one out :biglaugh::pokey:
 
Great workout brother, gotta agree with you I think OL is my new brand lol I got a gym just like that, I love it so much I usually pay $7 each time to get in but unfortunately it's so far and since I don't have more then 5 minutes to get to the gym and 5 minutes or less to get home daily , I can't really make it my main gym but keep grinding bro the results are just starting to show their faces hah
 
Update. I ate to much steak couldn't stop it was one of the best cuts i've had in well over 5 years meat comma starting..... Legs might be a tomorrow thing if this doesn't clear up but at least my right finger was pumped today.
 
Yah OL are a solid company.

Your workouts look a lot like min in volume and altering and covering the different ranges of motion.
 
Had a bad sleep last night. First bad sleep in awhile just restless and kept waking up every 2 hours if that and hot. Hopefully i'm not coming down with anything but today is legs and im going to hit them hard. My back is still feeling a lil sore but my intercostals are sore as fuark, must be the blood and guts machine. Only other time ive felt them like this is installing a bunch of pipe in crawl spaces with no room at all and always worming around. Got some stuffed chicken with asparagus for the bbq tonight. Tomorrow if im not done all the chicken im going to add some fat to my diet with some bacon wrapped pork tenderloins that have been marinating. Summer yum yums are in full effect.
 
WAF said:
Had a bad sleep last night. First bad sleep in awhile just restless and kept waking up every 2 hours if that and hot. Hopefully i'm not coming down with anything but today is legs and im going to hit them hard. My back is still feeling a lil sore but my intercostals are sore as fuark, must be the blood and guts machine. Only other time ive felt them like this is installing a bunch of pipe in crawl spaces with no room at all and always worming around. Got some stuffed chicken with asparagus for the bbq tonight. Tomorrow if im not done all the chicken im going to add some fat to my diet with some bacon wrapped pork tenderloins that have been marinating. Summer yum yums are in full effect.
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911....Hello i would like to report a murder.....

Legs-

Hack squats- 16 sets (8 MTUT)

Leg press- 9 sets (4 MTUT)

Smith machine ASS to the Grass squats- 6 sets (3 sets were pause for a 5-10secs at the bottom 1MTUT)

Leg Curls- 8 sets

Leg extensions- 5 sets

Stiff legged dead lift-4 sets legs were giving out shaking like a twig

Sissy squats- 2 sets

This was one hell of a workout my MCL started to act up on the first 4 sets then went away. Took me awhile just to get changed and almost fell over putting on my shoes at the front. Legs were twitchy like all hell. Got home had another Triumph dose then it was food time. Post workout protein shake and this can anyone name it??? Invalid Link Removed

Two other meals consisted of chicken stuffed with asparagus and a lil feta with herbs on the BBQ and some rice with Sriracha sauce 2 other protein shakes.Tomorrow should be interesting lol
 
Yah my legs toasted too and I have legs again tomorrow :( oh and get this superset b.o. rows 6 sets of 8 ss deads 6 sets of 8 40 seconds rest WTF! That's what I have to look forward to at then end of today. That's after destroying my chest and some other back work. Maybe it won't be that bad. Have to keep the load reasonable.
 
DreamWeaver said:
Yah my legs toasted too and I have legs again tomorrow :( oh and get this superset b.o. rows 6 sets of 8 ss deads 6 sets of 8 40 seconds rest WTF! That's what I have to look forward to at then end of today. That's after destroying my chest and some other back work. Maybe it won't be that bad. Have to keep the load reasonable.
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Somebody will need a nap lol super setting those kinda movements are never easy. It doesn't matter how you look at it. I like training two day upper body then legs, repeat so hitting legs at least 2 times a week has been the only way to put on size. I like training with super sets and very low rest time and throwing in some MTUT training in there. Don't need cardio if you train like that and complete muscle failure is a constant.... Cause that's our main goal to destroy those muscle fibres.
 
WAF said:
Somebody will need a nap lol super setting those kinda movements are never easy. It doesn't matter how you look at it. I like training two day upper body then legs, repeat so hitting legs at least 2 times a week has been the only way to put on size. I like training with super sets and very low rest time and throwing in some MTUT training in there. Don't need cardio if you train like that and complete muscle failure is a constant.... Cause that's our main goal to destroy those muscle fibres.
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Yah it's obvious we have similar training styles. I use M140 a lot because it encourages me to work at my weaknesses more as it is very comprehensive.. I to make some minor adjustments here and there. I can't maintain this pace though and will go with less volume for 8 to 10 weeks in between 6 week sprints. When I am on lesser frequency and volume I will throw in some movements on off days to work on issues which usually means width. I will use a lot of body weight exercises for that.

One thing I am noticing is as I get stronger at full range movement and am adding more weight it just gets tougher to recover. More pain more gains, that's the price.
 
Ok here's some update pics on progress, I'm pleased with the results so far. Hoping to retain the size and get leaner. First one is relaxed all were take after a leg day before bed.

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Lookin swoll as f man!
 
WAF said:
Update. I ate to much steak couldn't stop it was one of the best cuts i've had in well over 5 years meat comma starting..... Legs might be a tomorrow thing if this doesn't clear up but at least my right finger was pumped today.
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Now I am going to have to go to a churrascaria to get some all you can eat meat! I will do it after a workout though...
BamBam0319 said:
Lookin swoll as f man!
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Yes he is, leaner too. I can see the new detail in the back all over.
 
BamBam0319 said:
Lookin swoll as f man!
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MrKleen73 said:
Now I am going to have to go to a churrascaria to get some all you can eat meat! I will do it after a workout though...


Yes he is, leaner too. I can see the new detail in the back all over.
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DreamWeaver said:
Big thick back, backs up your training style.
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Thanks guys yah i've been training hard there's some proof im not one of those fake loggers saying I train one way but really don't. I'm pretty surprised in the short time i've been able to get thicker in some area's and leaner. That last two weeks on OL has sure made a difference. I think some of it has to do with it also is increasing my rom and volume overall. Still got the muffin top happening but not concerned with it. As i said before im never worried about the weight just on what im doing with it. Winter time ill change to more of a strength training add a whack of cals or until i start to plateau with current routine if you can call it that. Is there a part on my back i should concentrate more on??? Always looking to improved and keep stepping forward. Hoping you guys will be honest and critical with thoughts. Only way to improve is hear the truth and work on the weak points sometimes you personally don't see them. Thanks again.
 
I would add in some extra focus on your rear delts and upper back thickness. Hit up more wide grip rowing, perhaps toss in some Meadows Rows and throw in some Power Cleans which really make the upper back / yoke area grow & thicken up quickly.
 
MrKleen73 said:
I would add in some extra focus on your rear delts and upper back thickness. Hit up more wide grip rowing, perhaps toss in some Meadows Rows and throw in some Power Cleans which really make the upper back / yoke area grow & thicken up quickly.
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Thanks bud, I'm on it never done power cleans before i might be sending you some messages asking on points of form rep range etc. I'll start incorporating more rear delts with back and shoulder day. Mountain dog is a freak he's awesome. He trained Antoine Vailant for a bit and there was instant change to him. With wide grip rows are you reffering to seated cable machine rows with the lat pull down bar and keep movement high just above nipple level? I appreciate the scrutiny taking all what was is said and going to work on improving. Anything you recommend for rear delt mass or maybe just start hitting them more frequently? I've got shoulders im off to blast in a bit maybe ill head back later tonight and try a bunch of lightweight power cleans to get my form down and get a feel for them.
 
WAF said:
Thanks bud, I'm on it never done power cleans before i might be sending you some messages asking on points of form rep range etc. I'll start incorporating more rear delts with back and shoulder day. Mountain dog is a freak he's awesome. He trained Antoine Vailant for a bit and there was instant change to him. With wide grip rows are you reffering to seated cable machine rows with the lat pull down bar and keep movement high just above nipple level? I appreciate the scrutiny taking all what was is said and going to work on improving. Anything you recommend for rear delt mass or maybe just start hitting them more frequently? I've got shoulders im off to blast in a bit maybe ill head back later tonight and try a bunch of lightweight power cleans to get my form down and get a feel for them.
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rear delts have always been a weak point for me but have improved a TON over the last year or so... I hit them twice a week hard.
Meadows rows, destroyer sets, face pulls (seated on a cable row mch to prevent leaning and leg drive), flys on the pec deck and db's, and my new favorite and best squeeze - cable flys laying on a yoga ball. lay back with the ball around your lower back, grab the cables from either side (set a bit above your head at sitting position) and fly as far as you can reach. very low weight but incredible pump from the tension
 
booneman77 said:
rear delts have always been a weak point for me but have improved a TON over the last year or so... I hit them twice a week hard.
Meadows rows, destroyer sets, face pulls (seated on a cable row mch to prevent leaning and leg drive), flys on the pec deck and db's, and my new favorite and best squeeze - cable flys laying on a yoga ball. lay back with the ball around your lower back, grab the cables from either side (set a bit above your head at sitting position) and fly as far as you can reach. very low weight but incredible pump from the tension
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Thanks for the info booneman77 ill look into all that was said here. Solid tips.
 
WAF said:
Thanks for the info booneman77 ill look into all that was said here. Solid tips.
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sure thing!

Im thinking i might start a "physique critque" thread for anyone who wants it. might be fun if we could keep it constructive and get some good bro's in there to judge us with an objective eye.
 
booneman77 said:
sure thing!

Im thinking i might start a "physique critque" thread for anyone who wants it. might be fun if we could keep it constructive and get some good bro's in there to judge us with an objective eye.
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That would be good, but lately i've noticed alot of overly sensitive people here some get offended for the smallest things. Could be really interesting though really depends on the guys asking for critic and not taking things personal.
 
WAF said:
That would be good, but lately i've noticed alot of overly sensitive people here some get offended for the smallest things. Could be really interesting though really depends on the guys asking for critic and not taking things personal.
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ya, my thought was to put it in the OP that "if you ask for it, prepare to hear it"... "no trolling, constructive only"... basically though its up to people to take it or leave it what they hear. I, for one, always like hearing what others have to say as even the extremely negative stuff just pushes me harder. Im a "bobby knight coach" kind of person in that I like harsh criticism to add to my motivation to prove someone wrong.
 
booneman77 said:
ya, my thought was to put it in the OP that "if you ask for it, prepare to hear it"... "no trolling, constructive only"... basically though its up to people to take it or leave it what they hear. I, for one, always like hearing what others have to say as even the extremely negative stuff just pushes me harder. Im a "bobby knight coach" kind of person in that I like harsh criticism to add to my motivation to prove someone wrong.
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Sound good post that up bro it will add a lil spice to forum!! That's how i feel also no hurt feeling report ever to be filled out by me....Working on the farm when young and construction as a trade I've grown a good layer of leather.
 
WAF said:
Sound good post that up bro it will add a lil spice to forum!! That's how i feel also no hurt feeling report ever to be filled out by me....Working on the farm when young and construction as a trade I've grown a good layer of leather.
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Haha I work with manufacturing guys all day and all my friends are ball busters. If you don't have thick skin (and can give it back ha) you'll get eaten alive.
 
booneman77 said:
Haha I work with manufacturing guys all day and all my friends are ball busters. If you don't have thick skin (and can give it back ha) you'll get eaten alive.
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can i interest anyone in a recycled protein bar? packed with goodness
 
booneman77 said:
sure thing!

Im thinking i might start a "physique critque" thread for anyone who wants it. might be fun if we could keep it constructive and get some good bro's in there to judge us with an objective eye.
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Please do.
 
Here is a pretty good instructional video on power cleans by Mark Rippetoe. One of the ones I watch and found helpful when I was learning. It is still "newish" to me as well but I am getting better. Think lighter and for more speed at first, then start moving up in weight.

[video=youtube;wIB_X2N6020]https://www.youtube.com/watch?v=wIB_X2N6020[/video]
 
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