Xtend Perform Log. Summer Edition

bbartsche

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First I would like to thank The Solution and 1Fast400 for giving me the opportunity to run Xtend Perform for the summer.

Currently I am training in an Push Pull Legs, Upper/Lower split, with weak point training on the weekends. I am currently doing Cardio in the afternoon by riding my bike, playing basketballl and swimming in my pool. I plan on using xtend pre and intra workout, as I do train on an empty stomach. I also am training at 2 am because of work, but will change that, once our busy season ends in August. I am going to see the extent of how well my body can recover with Xtend perform, by limiting rest times, adding more drop/supersets, as well as upping weights and volume
 
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In for this big man.
Look forward to some great feedback and information from you B.
 

bbartsche

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Leg Day

Leg Extension 6 x15 pyramid up in weight till I cant get 15 Rest periods 20 seconds
60
70
90
110
130
160

Sumo Squats(5 second pause)
135x6
135x8
135x10
Squats are my worst exercise due to knee pain at the bottom

Wide Stance Leg Press
2 100's x 20
2 100's+45lb per side x 15
2 100's+ 2 45lb per side x13
2 100's+ 3 45lb per side x11
2 100's+ 3 45lb per side x10

DB stiff legged deadlift 4 x 20
20lbs
25lbs
40lbs
50lbs

Vertical leg press
1 45 per side x 16
2 45 per side x 14
3 45 per side x 12
4 45 per side x 11

Walking lunges Superset sissy squat
4 x 15 steps per foot///12 squats

Legs felt sore, but quickly recovered. Rest periods decreased and was able to do just as well. Workout took about 45mins non-stop felt great
 
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Good way to start this log B.
Looking forward to what 2 bottles will bring to you and your performance and endurance in the gym.
 
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bbartsche

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Back 7/2
Lat Pulldown 5 sets 10-12 reps
80lbs
80lbs
90lbs
100lbs
100lbs
100lbs

DB row 5 x 8
35lbs
45lbs
50lbs
70lbs
70lbs

Rope Row Standing 4 x 9
110lbs
120lbs
130lbs
140lbs

Rope Pullover 4 x 15
60lbs all sets

Seated Wide grip row 5 x 10
80lbs
90lbs
110lbs
110lbs
110lbs

Rack Pulls 3 x 8
225lbs
225lbs
225lbs

7/3 Weak Point (Arms, side delts traps)

Rope Pressdown superset db curls
70lbs x 10/// 15lbsx 20
80lbsx 10/// 20lbs x 15
100lbsx 10/// 25lbs x 12
110lbs x 8/// 30lbs x 9
130lbs x 5/// 35lbs x 6

Side laterals 8 x 12x 15lbs

Reverse Cable curl superset underhand tricep press down
60lbsx15///60lbsx25
70lbsx 12/// 70lbs x 20
80lbsx10/// 80lbs x 20
70lbsx12///100lbsx15
70lbsx11///110lbsx10

Straight bar curl
40lbs x 15 reps
50lbsx 13
60lbs x 10

Overhead Rope extensions
60lbsx15
80lbsx15
100lbsx9
100lbsx8--80lbsx8-> 60lbs -> 10

Wide grip upright row
40lbsx15
50lbsx12
60lbsx10
60lbsx8

Saturday did a lot of cardio, bike rides and basketball. The effects of the Perform helped me with this as I played after I trained. Felt great.
 
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Get that food up if your doing lots of cardio! Grow time baby!
Any strength increases since the last log?
 

bbartsche

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Leg Day
Leg Extensions
60lbsx20
80lbsx20
100lbsx20
120lbsx15
140lbsx12

Leg Press Close stance
2 100’s per side x 20
2 100’s + 1 45 per side x 15
2 100’s + 2 45 per side x 15
2 100’s + 3 45 per side x 113
2 100’s + 4 45 per side x 12
2 100’s + 5 45 per side x 10
2 100’s + 6 45 per side x 7

Hack Squat
1 25 per side x 15
1 45 per side x 12
45 + 25 per side x 10
2 45’s per side x 8
2 45’s per side x 7

DB Romanian dead lift
25lb db’s x 15
35lbs db’s x 15
40lbs db’s x 13
50lb db’s x 12
60lb db’s x 10
60lb db’s x 10

Lying Leg curl
80lbs x 15
95lbsx 13
110lbs x 11
140lbs x 9
160;bs x 7

Donkey Calf raise

300lbsx15
300lbsx15
300lbsx15

Cable Crunch
3 x 110lbs 15 reps
 

bbartsche

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Get that food up if your doing lots of cardio! Grow time baby!
Any strength increases since the last log?
I know that lol. Strength has gone up a little, mostly on chest and shoulders, arm's are still my downfall man, still weak, so lanky lol. Legs seem to be getting stronger. The bum knee is what gets me, but I push through
 
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Got to eat to fill out those arms.
Slow negatives, static holds, and really focusing on the full ROM will really get them working.
 

bbartsche

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Push Day 7/6

Smith Machine incline bench ( 3 second negative)
45 plate each side x 15
45+25 per side x 8
45+25 per side x 7
45+25 per side x 7

V bar pressdown. (3 second squeeze) Super Set DB side laterals
90 x 8///15x10
100 x 8///20x10
120 x 6///30x8
130 x 6///30x7

DB Incline super set reverse grip pressdowns(slow negatives)
50x8///80x10
60x8///100x9
60x8///120x8
55x9///120x7

Standing DB Shoulder press super set wide grip barbell upright rows
30x15///40x15
35x13///50x12
45x8///60x9

Decline db bench
50x10
60x9
70x8
70x8
70x7

Overhead rope extensions
60x12
60x12
60x12-50x10-40x8

Hammer strength iso shoulder press (3 second negative)
45lbs per side x 8
45lbs per side x 8
45lbs per side x 8

Single arm cable fly superset incline bench press
40x12///115x12
50x10///135x10
60x7///135x8
 
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Any feedback on the xtend so far?
Man you train with a Boatload of volume. How long are your sessions?
Better get some donuts to fuel those workouts.
 

bbartsche

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Any feedback on the xtend so far?
Man you train with a Boatload of volume. How long are your sessions?
Better get some donuts to fuel those workouts.
Endurance is off the charts my friend. I am upping the volume and decreasing rest times to really get in the work. Workouts have been about an hour maybe a little more
 

bbartsche

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Pull day 7/7
Lat Pulldown 5 sets 6-8 reps
80lbs
100lbs
100lbs
120lbs
120lbs
120lbs

Underhand Lat pulldown 4 x8
100lbs
110lbs
110lbs
110lbs

DB Curls
20lbs x 15
20lbs x 15
20lbs x 15
20lbs x 15


DB row 5 x 8
40lbs
45lbs
55lbs
60lbs
60lbs

Rope Row Standing 4 x 9
120lbs
120lbs
150lbs
150lbs


Rope Pullover 4 x 15 Superset barbell curl
60lbs all sets/50lbs all sets

Seated underhand row 5 x 10
80lbs
90lbs
110lbs
110lbs
110lbs

Rack Pulls 3 x 8
225lbs
225lbs
225lbs
 
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Any way you can write up a short amount after each session to state how you dosed the xtend and what you felt/noticied from this workout compared to the past. The deeper we get the more feedback we should see. Thanks B
 

bbartsche

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Any way you can write up a short amount after each session to state how you dosed the xtend and what you felt/noticied from this workout compared to the past. The deeper we get the more feedback we should see. Thanks B
That's something that I can do
 

bbartsche

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7/8
Chest/Tris/Legs

Rope Pressdown 3x15 (3 second holds)
120lbs

Incline DB Bench
50x15
55x15
60x12
75x9
65x11

Side Laterals
6 sets 15 reps 20lbs

Wide Grip upright rows
40x15
50x12
60x10
60x8

Hammer Strength Neutral Press

2 45’s per side x 8 x 4

Reverse Grip pressdown
110lbsx15
120lbsx12
130lbsx10
1300lbsx12
120lbsx12

Decline barbell bench
155lbs x 8
155lbs x 8
155lbs x 6

Vbar Pressdown
4x15x100lvs

Standing db shoulder press
25lbsx12
30lbsx12
40lbsx7
40lbsx7

Leg Day

Extensions (Slow eccentric and concentric)
80lbsx12
90lbsx12
110x12
120x12
120x8

Leg Press (Hamstring focus)
2 100’s x 15
2 100’s + 45 per side X 13
2 100’s + 2 45 per side X 10
2 100’s + 3 45 per side X 11
2 100’s + 3 45 per side X 11

Squat Machine
1 45 per side x 15
2 45 per side x 11
3 45 per side x 8
3 45 per side x 7

Squat Machine stiff leg
3 45’s per side x 8
3 45’s per side x 7
3 45’s per side x 7

Donkey Calf Raise
240lbsx 15
240lbsx 16
240lbsx 20

Kneeling single leg curl
30lbsx12 per leg
40lbsx12 per leg
50lbsx12 per leg
60lbsx12 per leg
60lbsx12 per leg


With both of these workouts, I can feel that I can push myself harder, than last week, from a muscular aspect. It really is alarming, how the body can recover, this fast especially when I am doing high volume, and short rest periods most of the days. My weights aren’t the greatest, but the intensity is there, so that will push it. I have been dosing 30 minutes pre-workout, with 150mg caffeine, and also drinking some of my intra as I go to the gym and train. Black Cherry, is the best flavor for me. It works perfectly with my taste buds.
 
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Very nice work there sir
Time to refuel on Bagel Nook or donuts. GET IT!!
 

bbartsche

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7/10
All sets performed with a 3 second negative
Single arm tricep pressdown
30lbsx15
40x12
50x12
60x8

Alternating DB Curls
20lbs x 15
25lbsx 12
30lbs x 10
35lbsx7---25lbsx8


Tricep Rope pressdown
80lbsx12
90lbsx12
100lbsx10
110lbsx 8
130lbsx6---110lbsx8---90lbsx8

Straightbar curl
30lbsx20
40lbsx15
50lbsx12
60lbsx12
70lbsx6

Close Grip bench
95lbsx15x6 sets

Iso-Machine curl
50lbsx20
60lbsx20
70lbsx20
80lbsx15

Dip machine
45lbs per side x 12
2 45’s per side x 8
2 45’s per side x 8
2 45’s per side x 8

Reverse grip pressdows superset cable curls
100lbsx12///60x15
110lbsx12///70lbsx12
130lbsx8///80lbsx8
130lbsx7///70lbsx8

DB Incline Bench
50lbsx20
60lbsx15
70lbsx7
70lbsx6

DB Incline fly(Elongated stretch at the bottom)
30x15
40x12
45x8

Machine Bench press
90lbs per side x 12 x 6

Machine crunches
90lbsx25x4

This workout was just one of those screw it I am going to do what I feel type of days. Went in and just hammered out arms and abs. Felt great! Endurance is up, felt reovered after ech set. Dosed Pre and Intra. The benefit that I am seeing, is that the more I dose it in terms of days, the better it’s effects work. I am not sore after the workouts, but drenched in sweat, so I know I put in the work. Also rode my bike 13.4 miles after my workout and that was amazing. Perform, is making me a better individual in the performance aspect. I can already tell
 
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Rode 13.4 miles damn brah
I hope
Your eating a storm
For all that cardio and volume
 
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If your biking 13 miles you should be shoveling down 500-700 a day especially with that volume
 

bbartsche

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Why be afraid when your activity is so high
Give your body what it wants
Not afraid. Fats usually give me ample energy and feels better. I love my carbs, but at a certain point I start to get sluggish and lethargic
 
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Your expanding what you have to refuel (glycogen)
That's why you haven't made a lot of progress like you want to
Got to get Over the hump big man.. I know you like to track to a T. but being so damn active you just need calories especially if you are training over 40-50 sets and biking 15-20 miles. That is reeling off lots of energy & Carbs. At your age and mindset eating a bit more instead of thinking you need a 1000g carb refeed might just do you better.
now if you were competing and doing refeeds may be a different story. Enjoy your moderation and eat it too brother. Growing season. get it done!!!
 
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Damn bro. 13+ miles after all that? Impressive. Forgive me if you've already mentioned it, but what is your fitness goal at the moment? Cutting/Re-comping/Bulking?
 

bbartsche

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Back Day

Lat Pulldown
4x12 @120lbs

2 arm DB Row (heavy squeeze)
55lbs each arm x 12
60lbs each arm x 10
60lbs x 9
65lbs x 7

Seated close grip row
100lbsx15
110lbsx12
140lbsx8
160lbsx7
170lbsx6

Close Grip pulldown
4 x 8 x 130lbs

Wide Grip row
4x10x100lbs

Supported T-Bar row
3 x 12x 45lbs+25lbs

Bent over rope row
3x10x120lbs
 

bbartsche

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Damn bro. 13+ miles after all that? Impressive. Forgive me if you've already mentioned it, but what is your fitness goal at the moment? Cutting/Re-comping/Bulking?
I mena, I was on a beach cruiser, so it wasn't like I was racing lol. It's relaxing for me. Goal right now is a recomp till the end of July, than the lean gains start.
 
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I mena, I was on a beach cruiser, so it wasn't like I was racing lol. It's relaxing for me. Goal right now is a recomp till the end of July, than the lean gains start.
Whats weight?
Sent you an email as well B. Keep up the great work amigo.
 

bbartsche

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Arms 7/12/16

Single arm tricep pressdown
30lbsx15
40lbsx15
50lbsx12
60lbsx10

DB alternating curl
15lbsx20
20lbsx15
25lbsx12
30;bsx10
30lbsx10

Rope Pushdown
70lbsx15
90lbsx15
110lbsx12
110lbsx10

Straight Bar Curl
30lbsx15
30lbsx12
50lbsx10
60lbsx9
60lbsx9

Reverse grip pushdown superset straight bar pushdown
80lbsx10///80lbsx12
90lbsx10///90lbsx10
110lbsx8///110lbsx9
130lbsx6///130lbsx5

Concentrated Curls
20lbsx15
25lbsx13
30lbsx8
30lbsx8

Standing Cable Curls
50lbsx9
60lbsx9
80lbsx7
100lbsx4


Leg Day

Leg Extensions
80lbsx15
90lbsx15
120lbsx15
140lbsx10

Leg Press(Quad Focus)
2 100lb plates + 1 45 per side x 15
2 100lb plates + 2 45 per side x 15
2 100lb plates + 3 45 per side x 12
2 100lb plates + 4 45 per side x 12
2 100lb plates + 5 45 per side x 10
2 100lb plates + 5 45 per side x 8

Vertical Leg Press super set VLP Calf Raise
2 45’s per side x 15///2 45’s per side x 15
3 45’s per side x 15///3 45’s per side x 15
4 45’s per side x 12///4 45’s per side x 15
4 45’s per side x 12///4 45’s per side x 15

Hack Squat
1 45 x 20
1 45 per side x 15
2 45 per side x 6

Reverse V Squat stiff legged
1 45 per side x 15
2 45 per side x 12
3 45 per side x 12
3 45 per side x 10
4 45 per side x 8


Leg press Calf Raise
1 45 per side x 25
2 45 per side x 25
3 45 per side x 15
 

bbartsche

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Good stuff mayne.. Any feedback?
Workouts have been easier than last week. Body recovering so fast the more I get into it. I was drenched both days but still had the endurance to do more.
 
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Anything you can explain or detail during the session or during your cardio? You don't notate anything regarding cardio but are doing endurance like rides

Can you talk about added reps , sets , poundage. Reduced cardio time, increased mileage? We just want feedback to back the claims or your 2 cents
 

bbartsche

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Anything you can explain or detail during the session or during your cardio? You don't notate anything regarding cardio but are doing endurance like rides

Can you talk about added reps , sets , poundage. Reduced cardio time, increased mileage? We just want feedback to back the claims or your 2 cents
Yup I can add more details like that. I have stuff jotted down in my notebook at home
 

bbartsche

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Workouts the last two days will be posted later today, Have all types of details to add for each one. Gonna take some time to type up
 

bbartsche

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Chest/Shoulders 7/14/16

Incline DB Press
35lbsx15
45lbsx15
55lbsx12
70lbsx6
70lbsx6
60lbsx10

DB Incline Flys (Elongated Stretch)
25lbsx12
30lbsx10
35lbsx10
40lbsx10

Side Lateral Raise
20lbs x 12 x 5 sets

Wide Grip Upright Rows
30lbsx20
40lbsx15
50lbsx12
60lbsx10
70lbsx6

Standing DB Shoulder Press superset seated db

30lbsx12///40lbsx12
40lbsx8///40lbsx8
45lbsx5///45lbsx7

Decline Bench Press

135lbsx10
155x8
165lbsx6

Cable Upright Row
70lbsx12
80lbsx12
90lbsx10
110x8
110x6
Cable Fly

40lbsx50 burn out.


7/15/16

Back

Close Grip Pulldown
70lbsx15
80lbsx15
100lbsx12
110lbsx10
120lbsx8

Wide Grip Pulldown
80lbsx8
100lbsx8
110lbsx6
110lbsx6

DB Row (DB each hand)
30lbsx15
35lbsx12
45lbsx8
55lbsx6

1 arm rows
50lbsx8
60lbsx8
70lbsx6
70lbsx5

Cable Low Row
110lbsx8
110lbsx8
120lbsx6
130lbsx4
130lbsx4

Wide Grip Low Row
80lbsx10
90lbsx10
110lbsx6
110lbsx5

On both Days I wanted to push my body a little harder than I have. I wanted to do two sets of my top weight to see how my body would respond. On most sets I used to just t=do one set at the top and finish, but for this run I am going to just add more reps and sets, as well as do more top sets to finish off the exercise. My body felt good with pushing it to the limits. I felt so much better doing this as my run continues. I feel like I can add more top sets and drop the warm ups, to increase the muscle growth. Will update as I go on.
 
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Drop the volume and focus on intensity. The less warm-ups the more you will leave in the tank for true intensity and maximum effort. Hit 1-2 Warm-ups and get after it. I really want to see if you can nail some PR's in the 2-4 rep range. You got it in you. Just get to it.
 

bbartsche

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7/18/16
Arms

Tricep Extensions straight arm
70lbsx15
110lbsx9
110lbsx9
110lbsx9

Bicep Straight bar curl
40lbsx15
60lbsx8
70lbsx6
70lbsx5

VBar pressdown
80lbsx15
120lbsx7
120lbsx8
120lbsx7

Alternating DB Curl
20lbsx13
30lbsx8
35lbsx6
35lbsx7

RopePressdown superset cable curl

70lbsx15///70lbsx10
110lbsx8///110x7
110lbsx8///110lbsx7
110lbsx7///110lbsx6

Overhead extensions
90lbsx25 AMRAP

Machine Alternating Curl
70lbsx25 AMRAP


7/19 Legs
Leg Extensions
70lbsx20
110lbsx15

Stiff Leg deadlift
95lbsx15
155x8
155x8
155x8

High Footed Leg Press
2 100’s + 1 45 per side x 15
2 100’s + 2 45 per side x 12
2 100’s + 3 45 per side x 10
2 100’s + 3 45 per side x 10
2 100’s + 4 45 per side x 8

Vertical Leg Press Calf Raise
2 45’s per side x 12
2 45’s per side x 12
2 45’s per side x 12
2 45’s per side x 12

Vertical Leg Press Wide Foot Placement(Hamstrings)
2 45’s per side x 12
3 45’s per side x 8
3 45’s per side x 8

Kneeling Leg Curl
40lbsx12
70lbsx6
70lbsx6
70lbsx6

Goblet Squats
40lbsx8
60lbsx5
60lbsx4

Body Felt better after being sick over the weekend. Didn’t think I would have good workouts on either days, but endurance was there in full effect. Started to lower volume and increase weight on top sets, not many building sets, just one set, than straight into working sets. The effect of this has made me look bigger and I will be doing more of this as the time of this run goes on.
 
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Any difference you have seen on the big 3 ? Have not seen much action on those exercises in your log. Would like to see if you are seeing some strength gains during your run on the perform!

you may see some benefit from rest pause training, one long continuous set
maybe 10 reps + 4 reps + 3 reps + 2 reps (with 15 second breaks inbetween) on top sets for machines. Build that around your top sets for your main compounds (rows, bench, squat, deadlift) for your accessory work. Rest pause is quick and effective especially for an early morning trainee such as yourself.
 

bbartsche

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Any difference you have seen on the big 3 ? Have not seen much action on those exercises in your log. Would like to see if you are seeing some strength gains during your run on the perform!

you may see some benefit from rest pause training, one long continuous set
maybe 10 reps + 4 reps + 3 reps + 2 reps (with 15 second breaks inbetween) on top sets for machines. Build that around your top sets for your main compounds (rows, bench, squat, deadlift) for your accessory work. Rest pause is quick and effective especially for an early morning trainee such as yourself.
Been vetting a little stronger. Never been. a big lifter, but need to push harder to grow. Will throw in some rest pause in the next couple of workouts to see how it fits. Thanks for the advice homie
 

bbartsche

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7/20 Back Day
Lat Pulldown wide grip
80lbsx20
110x12
130x8
130x8
130x8

Underhand barbell row (Slow Negatives 3 seconds)
115x8
115x8
115x8

Close Grip Pulldown
120x10
130x8
130x8
130x8-130x5-- 130x3 (rest pause)

DB Row
50x12
60x10
70x10
70x10

Hammer Strength Row (Elongated Stretch)
2 45’s per side x 10
2 45’s per side x 10
2 45’s per side x 10
2 45’s+ 25lbs per side x 8

Seated Cable row
120x12
140x10
170x8
170x8
170x8-170x6-- 170x2 (Rest Pause)

Rack Pulls (AMRAP)
225x20


Rope Pullovers
80x10
80x10
80x9-80x7- 80-5 (Rest Pause)


Rest Pause Really Kicked my ass. Not fun lol, but still had lots of endurance, back was on fire, a lot of blood and damage done, felt it grow as I was working out. Body feels recovered right now, will see how it is tomorrow.
 
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Good to see some intensity techniques in there. You will soon find out you can knock down the warm-up sets. since you are doing multiple exercises before hand. 1 or 2 sets and then get at it.. Leave some gas in the tank and turn up the weight.
 

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