booneman77
Legend
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WAF does an OL Super1/Super4/EPI run and various other product reviews.
- Thread starter WAF
- Start date
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WAF
Active member
Looks like I'll be bidding on a job for start date may 9th. Long days ahead. On the call it states must be able to walk 20km lol I think I'll need a few thousand more calories. Glad something popped up been going crazy sitting at home not working. Hmmm new money=more OL products
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christ83189
Well-known member
Looks like I'll be bidding on a job for start date may 9th. Long days ahead. On the call it states must be able to walk 20km lol I think I'll need a few thousand more calories. Glad something popped up been going crazy sitting at home not working. Hmmm new money=more OL products
What kind of work?
christ83189
Well-known member
Sounds like a pretty sweet gig if you got the work ethic to handle the hours. I used to surface drill core on the mines in nevada 20 12 hour days in a row 10 days off. I liked it.
DreamWeaver
Legend
Rear delts end up an area of extra focus for most of us at one time ore another.
booneman77
Legend
So true. They're small and weak and too easy to forget until they look silly.
WAF
Active member
Shoulders for Fridays workout.
Read peck deck fly's-6 sets
Bent over reverse fly's-5 sets
Seated barbell military press- 5 sets
Seated DB military press- 5 sets
DB Side lateral raises-5 sets
DB front raises-5 sets
Rope face pulls-6 sets supersetting with rope pulldowns
One arm DB side laterals-4 sets
Upright BB rows- 5 sets
Upright DB rows- 2 sets
DB shrugs- 5 sets
Yesterday was arms.
DB hammer curls- 6 sets
Seated two hand DB overhead extension
Dips-4 sets with BW 4 sets with chains all to failure
Standing alternating DB curls-6 sets
Overhead rope extensions w/supersetting rope pulldowns - 5sets
Rope hammer curls- 5 sets
Cambered bar curls-5 sets
Machine skull crushers with cambered bar attachment- 6 sets
Cambered bar attachment rev cable extensions-5 sets
Seated preacher machine one arm curls-4 sets
Seated machine Tri extensions -4 sets single arm
Dips- 1 set to failure
Giant superset- Hammer curls and alternating conv curls
It was the first time using chains, felt really good but i think i've got another chain in reserve so ill be upping it to 2 chains next work out
Today is a crapshoot if im going to work out legs or traps/foremans/calves. Ill be doing a big refeed today around 7000 cals. No cardio anymore just shortening rest period between sets. Got another training course booked for tuesday so that might be a day off depending on how everything works out.Weight is staying around 194, I'd be really happy if i can get to 200 but don't want to sacrifice quality over quantity.
Read peck deck fly's-6 sets
Bent over reverse fly's-5 sets
Seated barbell military press- 5 sets
Seated DB military press- 5 sets
DB Side lateral raises-5 sets
DB front raises-5 sets
Rope face pulls-6 sets supersetting with rope pulldowns
One arm DB side laterals-4 sets
Upright BB rows- 5 sets
Upright DB rows- 2 sets
DB shrugs- 5 sets
Yesterday was arms.
DB hammer curls- 6 sets
Seated two hand DB overhead extension
Dips-4 sets with BW 4 sets with chains all to failure
Standing alternating DB curls-6 sets
Overhead rope extensions w/supersetting rope pulldowns - 5sets
Rope hammer curls- 5 sets
Cambered bar curls-5 sets
Machine skull crushers with cambered bar attachment- 6 sets
Cambered bar attachment rev cable extensions-5 sets
Seated preacher machine one arm curls-4 sets
Seated machine Tri extensions -4 sets single arm
Dips- 1 set to failure
Giant superset- Hammer curls and alternating conv curls
It was the first time using chains, felt really good but i think i've got another chain in reserve so ill be upping it to 2 chains next work out
Today is a crapshoot if im going to work out legs or traps/foremans/calves. Ill be doing a big refeed today around 7000 cals. No cardio anymore just shortening rest period between sets. Got another training course booked for tuesday so that might be a day off depending on how everything works out.Weight is staying around 194, I'd be really happy if i can get to 200 but don't want to sacrifice quality over quantity.
WAF
Active member
Calves, Traps and upperback tonight.
Calf machine extensions-10sets
Standing calf raises-10sets
Seated calf raises-10 sets
Traps/Upperback
Meadows row-12 sets damn these are good
Seated wide grip machine pull on 45 deg angle to hit traps and upper- 6 sets exaggerated ROM
Shrugs-6 sets
Bent over wide db raises- 7 sets
Rope Face Pulls- 5sets supersetting with rope pulldowns straight arm exaggerated ROM
Upright DB rows wide angle-4 sets
Just shy of my 7000cals today.....maybe have another refeed tomorrow as it will be a leg onslaught. Hack squats here i come!!! shooting for at least 15-20sets of them suckers. Goal is not to be able to walk on tuesday since ill be in class all day for a course. Going to attempt my first power cleans on back day and more Meadow rows me likey.
Calf machine extensions-10sets
Standing calf raises-10sets
Seated calf raises-10 sets
Traps/Upperback
Meadows row-12 sets damn these are good
Seated wide grip machine pull on 45 deg angle to hit traps and upper- 6 sets exaggerated ROM
Shrugs-6 sets
Bent over wide db raises- 7 sets
Rope Face Pulls- 5sets supersetting with rope pulldowns straight arm exaggerated ROM
Upright DB rows wide angle-4 sets
Just shy of my 7000cals today.....maybe have another refeed tomorrow as it will be a leg onslaught. Hack squats here i come!!! shooting for at least 15-20sets of them suckers. Goal is not to be able to walk on tuesday since ill be in class all day for a course. Going to attempt my first power cleans on back day and more Meadow rows me likey.
christ83189
Well-known member
WAF
Active member
Yah I feel you, I have no idea how many cals I'm going to have to add if I get this new job also. FYI try not to get one of those high cal mass gainers, you'd do better with a clean gainer and more frequent dosing. Water weight and GI issues seem to always happen when I try to much of the high cal gainers.
booneman77
Legend
A mass gainer... You mean a jar of peanutbutter???
DreamWeaver
Legend
smith_69
Well-known member
WAF
Active member
Well i didn't get the call for the job, so ill be waiting to bid on another one soon. Need to work, going crazy here sitting around and just training. Going to hit chest and calvarinos tonight. Damn course today was boring as hell, lol feel better now after slamming down 1/2 a tub of gelato.
BamBam0319
Well-known member
Got some baby cows in production there bro!
WAF
Active member
Thanks bud yah they're still tiny, but like all weak points just gotta keep hammering them. I should have taken a pic when I had a pump instead of after sitting in a classroom all day vascularity is decent when pumped. You should have seen them after I tore my ACL/MCL lol.
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BamBam0319
Well-known member
WAF
Active member
um yah no pump, been training them almost everyday aside from leg day it's the only way ive been able to get them to grow. I've tried a bunch of difference ways but high volume almost everyday. Once i get back to work ill probably tone it down a bit walking a ton with steel toe work boots in rough terrain is a good workout.
smith_69
Well-known member
but you have the diamond formation which is HUGE-
seated or standing- use this cycle everytime for a burn that would make a porn star cry. 10 Reps easy, no bounce full range of motion- stand up stretch, sit back down and do the reverse. Have fun with that one
Toes pointed straight l l
Toes inward / \
Toes out \ /
seated or standing- use this cycle everytime for a burn that would make a porn star cry. 10 Reps easy, no bounce full range of motion- stand up stretch, sit back down and do the reverse. Have fun with that one
Toes pointed straight l l
Toes inward / \
Toes out \ /
WAF
Active member
Lol I do that but go lighter and up the reps to at least 25 per I call them prairie fire burns cause once they start they don't stop. Really good superset though but my last rep of each I stretch full out and hold it for 10 second then afterward stretch in between sets.
Sent from my iPhone using AnabolicMinds mobile app
MrKleen73
Legend
Nah, just add some butter to your veggies, toss in a salad or buy a little higher fat meats, they tend to be cheaper and you will get your cals easy with extra fats.
Try the Meadow's calf superset. He tried to get his to grow for a long time and then started supersetting tibial raises with all his calf sets. His calves grew another 2 inches after he started doing this. If you don't have anything to do a tibial raise then use a band over the front of your foot while propped on a bench or something.
Like so -
[video=youtube;lMbhfK-xUzo]https://www.youtube.com/watch?v=lMbhfK-xUzo[/video]
What is the reverse of this?
WAF
Active member
DreamWeaver
Legend
Look at the fuggin calves on the dude.
WAF
Active member
No but I always up my water intake when on anything and use some good multi-v's
smith_69
Well-known member
lol
WAF
Active member
Thanks bro, Yah I can feel the difference with the shirts. Wifey mentioned it also Getting thicker guaranteed since I hope too be working soon long hours my diet will be as follows.. F u ck the diet eat as much as I can so I have energy to train at night. Try to keep around the same bf but I'm not going to worry if I have a lil extra cushion. Maybe in a few months do a lil diet then repeat the bulk and grow a beard for the winter. Makes a big difference having one when working outside in winter up here. Loving the meadows rows!
MrKleen73
Legend
WAF
Active member
I am only 43 but my beard is so white I almost look like a Buff Santa when it grows. Lots of salt and VERY LITTLE pepper. It instantly adds about 10 years to how old I look. So I only rock it in the fall for No Shave November. Now once it is full on white I will rock it any time.
Lol yah I convince myself the hair is blonde. I've got an epic pic on when my wife didn't want to go out in public with me I rocked the movember like crazy I'll try to find that pic. It will be a good laugh.
DreamWeaver
Legend
I'm all fuggin white now, then I'm an old fugger, a nasty old one though.
MrKleen73
Legend
I'm all fuggin white now, then I'm an old fugger, a nasty old one though.
You are a Silver Fox!
WAF
Active member
Hey guys so yah as smith_69 has stated its been a rough couple weeks. Finally got a new job so that's around 14-15 hrs a day, had a lump on my stomach removed last Monday so I'm stitched up like crazy but I'm trying to get them removed today or tomorrow. Basement flooded on Monday so I've been cleaning that up after work. I haven't touched a weight since last Monday. But I do pretty physical work. Currently in around 209 so my weight has increased significantly from the start of the cycle. Had blood test and I'm good on that front. Hoping to hit the iron the day I get the stitches removed. I'm done my cycle and will do a review post tonight if possible or tomorrow. Very solid stack though. Once I close this one I'll probably start another log soon and send everyone invites. Booked my hotel and flight for the Mr.O for Sept��������
WAF
Active member
Thanks bro, actually just got the stitches removed but I popped two stitches when I was working yesterday so I was told nothing heavy.....he's like what do you do again for a living? Oh ok well there goes that idea of taking it easy. Time to pull out the Richard Simmons weight. It's all good sometimes a lil break is exactly what the body needs. I start light and work back up.