Xtend Perform Log. Summer Edition

[bbartsche]

Chest/Triceps

Rope Pressdown
70x15
110x8
110x8
110x8

Incline DB Bench Press
40’sx15
55’sx12
60x12
75x6
75x6
65x8

Incline Flys
25’sx12
25’sx12
25’sx12

Reverse Grip Pressdowns
90x15
110x12
110x12
110x12—110x9---110x6

Hammer Strength Neutral Press
1 45 per side x 12
2 45 per side x7
2 45 per side x7
2 45 per side x7
2 45 per side x7--- 2 45 per side x4----2 45 per side x2

Cable Fly
50z12
50x12
50x12

V-Bar Pressdown
90x12
90x8
90x8

Incline Bench
135x6
155x4
155x4
155x4---155x2

7/22 Shoulders/Biceps
OHP
65X5
65x5
65x5

Bicep Curls
25x8
25x10
30x8
30x8

Side Laterals
20x12
20x12
20x12

Cable Bicep Curls
90x8
90x8
90x8
90x8

Wide Grip Upright row
65x8
65x8
65x8
65x8

Seated Machine Shoulder press
120x12
140x10
170x8
170x8---170x5---170x3

Wide Grip barbell curl
50x10
50x10
50x8


Adding more rest pause sets to my workouts, has been so good. My muscles feel everything ad I feel that this will change the way that my body looks. The perform still is keeping me going. My endurance has been going up and it is amazing. Can’t wait for more results

 

[The Solution]

You DB Incline bench more then you shoulder press? Man that is odd!
Looks like your chest game is strong.

 

[bbartsche]

Saturday Legs

Extensions
90x12
120x12
120x12
120x12----120x8----120x5

Leg Press
100’s per side + 45 per side x20
100’s per side + 1 45 per side x 15
100’s per side + 2 45 per side x 15
100’s per side + 3 45 per side x 15
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12-----x8----x4(Rest Pause)

Vertical Leg press
2 45’s per side x 15
4 45’s per side x 12
4 45’s per side x 12
4 45’s per side x 12


Reverse V-Squat
1 plate per side x 12
2 plate per side x 12
3 plate per side x 8
3 plate per side x 8

Lunges
25lbs per hand x 12 steps x 4 sets

Hack Squat
1 45 per side x10
2 45 per side x 8
2 45 per side x 6---2 45 per side x 2 rest pause

Donkey Calf Raises
8 x 15 x 220

 

[The Solution]

Feedback?

 

[bbartsche]

Feedback?

My bad guess word didn't want me to include it lol.

Felt good. Haven't been sleeping a lot due to work and everything else in life, but honestly my body feels so recovered after every work out, that I feel like I can do another round later that day. Legs especially. They felt strong and held up nicely. I need to start trying to incorporating more squats as I go further. Leg strength seems to be going up so I will test that out later

 

[The Solution]

My bad guess word didn't want me to include it lol.

Felt good. Haven't been sleeping a lot due to work and everything else in life, but honestly my body feels so recovered after every work out, that I feel like I can do another round later that day. Legs especially. They felt strong and held up nicely. I need to start trying to incorporating more squats as I go further. Leg strength seems to be going up so I will test that out later

Up the intensity, and decrease the volume. Won't need to be in the gym for hours if you are truly pushing yourself to the limit. and working a very high RPE.

 

[bbartsche]

Up the intensity, and decrease the volume. Won't need to be in the gym for hours if you are truly pushing yourself to the limit. and working a very high RPE.

I am probably there an hour max most days. Little rest between sets keeping heart rate high

 

[bbartsche]

Back Day
Lat Pulldown
90lbsx12
120lbsx10
120lbsx10
120lbsx10

Underhand barbell row
135x8
135x8
135x8
135x6---135x4----135x2 (Rest Pause)

DB Row
50lbsx15
70lbsx8
70lbsx8
70lbsx8

Cable Row Single Arm Row
80lbsx12
110x8
110x8
110x8---110x5—110x3

Hammer Strength MTS Row (single arm)
70lbsx8
80lbsx6
80lbsx6
80lbsx6---80lbsx4---80lbsx2

Rack Deads
135x12
225x8
255x6
255x6
255x6

Chest/Triceps Day
DB Incline Bench
40x15
60x12
75x8
75x6
65x12

Vbar Pressdown
90x10
120x12
120x10
120x10
120x10----120x8---120x5

DB Fly
30X12
30X12
30X12

Tricep Rope pressdown
110x8
110x8
110x8---110x5---110x3

Hammer Strength Neutral Press
1 45 per side x 12
2 45 +10lbs per side x6
2 45 +10lbs per side x6
2 45 +10lbs per side x6

Reverse Grip press downs
110x12
110x10
110x10
110x10---110x6

Decline Bench press
135x12
155x8
175x3
175x3
175x3

Cable Fly
40lbsx12x4 sets

Conclusion. Both workouts, I have been pushing myself a little harder than I have before. Getting heavier weights as well as doing more drop sets, to really fatigue the muscle. Body is responding great. Strength has gone up. I have never been the strongest, but getting heavier weights is feeling good.

 

[bbartsche]

Extensions
90x12
120x12
120x12
120x12----120x8----120x5

Leg Press(Wide Stance)
100’s per side + 45 per side x20
100’s per side + 1 45 per side x 15
100’s per side + 2 45 per side x 15
100’s per side + 3 45 per side x 15
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12-----x8----x4(Rest Pause)

Stiff Legged Deadlift

145x8
145x8
145x8

Vertical leg press (Wide Stance)
2 45’s per side x12
3 45’s per side x 10
4 45’s per side x 10
4 45’s + 10 per side x 8
4 45’s + 10 per side x 8
4 45’s + 10 per side x 8

Lying Leg Curl
90x12
140x8
140x8
140x8
140x8---140x5---140x2


Single leg Kneeling leg curl
50lbsx7
50lbsx7
50lbsx7

Seated leg curl
120x6
120x6
120x6
120x6

Legs felt great. Did a light set of squats and it felt weird, So I did avoid them. Going to try to get form down first before I try to put on weight. Besides that Recovery felt great (for now) Things are moving along Starting to add more weights and trying to get better. Need to focus on hamstrings more, as quads for me are more dominant.

 

[The Solution]

Squats will crush your hammies if you squat properly.
Just make sure you sit back and stay on your heels.
Go back to just the bar and get set up.

 

[bbartsche]

Back Day 7/29

Lat Pulldown
90x15
130x7
130x7
130x7

Rack Pulls
135x15
225x8
275x5
275x5
275x7

Close Grip Pulldown
140x8
140x8
140x8

DB Row
60x6
60x6
60x6

Underhand Seated cable row
120x9
140x7
140x6
140x6---140x4---140x2

Rope Pullover
100x8
100x8
100x8
100x8

Single arm standing cable row
80x8
80x8
80x8---80x5----80x3


Back feels good, recovering faster and faster each workout. Weights are going up and volume down, but rest times stay the same. Really pushing myself to get better and make changes

 

[bbartsche]

Extensions
90x12
120x12
120x12
120x12----120x8----120x5

Leg Press(Close Stance)
100’s per side + 45 per side x20
100’s per side + 1 45 per side x 15
100’s per side + 2 45 per side x 15
100’s per side + 3 45 per side x 15
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12-----x8----x4(Rest Pause)

Hack Squat
1 45 per side x 12
2 45 per side x7
2 45 per side x7
2 45 per side x7
2 45 per side x7====2 45 per side x3

Vertical leg press (Wide Stance)
2 45’s per side x12
3 45’s per side x 10
4 45’s per side x 10
4 45’s + 10 per side x 8
4 45’s + 10 per side x 8
4 45’s + 10 per side x 8

Lying Leg Curl
100x12
140x8
140x8
140x8
140x8---140x5---140x2


Single leg Kneeling leg curl
80lbsx7
80lbsx7
80bsx7

Seated leg curl
120x6
120x6
120x6
120x6
Front Squat
115x8
115x8
115x8


Legs felt great. Pushed myself on hacks to ensure that I got a good workout. Quads are going to be a strong asset of mine but being longer, I need to make sure I hit them hard. Liked hitting hamstrings as well on leg day. Hamstrings seem to be getting stronger and bigger which is the goal.



Chest/Triceps?Biceps

Smith machine Incline bench

1 45 per side x 12
1 45 +25lbs per side x 7
1 45 +25lbs per side x 7
1 45 +25lbs per side x 7
1 45 +25lbs per side x 7---1 45 +25lbs per side x 3

Tricep Vbar Pressdown///Alternating DB Curls
100x12////20x12
110x10///25x12
130x8///25x12
130x8///25x12
130x7///25x10

Incline DB Bench
60x12
75x6
75x6
75x4

Straight bar curl////Rope Presdown
40x12////90x10
50x10///110x8
50x10///110x8


Decline DB Bench
55x12
65x12
75x8
75x6

Machine Preacher Curl
50x10
50x10
50x10---50x7-----50x4

Reverse grip pressdown
120x8
120x8
120x8

Hammer Strength Neutral Press
90lbs per side x 7
90lbs per side x 7
90lbs per side x 7

Nautilus Lying Chest press
3 45’s per side x 8 (3 sets)

Dip Machine
1 45 +25 per side x 6 (3 Sets)


A lot of volume, but I felt totally recovered after each set and my body loved the taxing. The pump was real, but I felt like I could have been in the gym a lot longer. I can tell my body is recovering faster. I am not getting out of breath at all really. Tested it out did some sprints in the parking lot after and it felt good. I hate running, but this could change my outlook. Body feels good. Must be the Perform!!!!

 

[The Solution]

That last paragraph was $$$$

 

[bbartsche]

8-2-2016 Leg Day

Stiff Leg deads

115x7
115x7
115x7

Wide Stance Leg Press

100’s per side + 45 per side x20
100’s per side + 1 45 per side x 15
100’s per side + 2 45 per side x 15
100’s per side + 3 45 per side x 15
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12
100’s per side + 5 45 per sidex12-----x8----x4(Rest Pause)

Vertical Leg Press

2 45’s per side x12
3 45’s per side x 10
4 45’s per side x 10
4 45’s + 10 per side x 6
4 45’s + 10 per side x 6
4 45’s + 10 per side x 6

Lying Leg Curl
110x10
110x10
140x6
140x6

VSquat

3 45’s per side x 8
3 45’s per side x 8
3 45’s per side x 8
3 45’s per side x 8

Single leg Kneeling Leg Curl
80x7
80x7
80x7




8-3-2016

Tricep Dips
3x12

Alternating DB Curls
30lbsx10x4

Rope Pressdown
110x12
110x12
110x12---110x7---110x3

Straight bar curl
60x12x4


V-bar pressdown
130x8
130x8
130x8
130x8


Single arm machine curl
60lbsx10
60lbsx10
60lbsx10

Close Grip Bench
115x8
115x8
115x9

 

[The Solution]

Any feedback?

 

[bbartsche]

Any feedback?

Much of the same. Great recovery in every aspect

 

[The Solution]

Much of the same. Great recovery in every aspect

How close are you to the final review?
Would love to see your final thoughts and feedback on the product.

 

[bbartsche]

How close are you to the final review?
Would love to see your final thoughts and feedback on the product.

Running the second tub now so not sure maybe end of the month

 

[bbartsche]

Leg Day 8/5


Extensions

90x12
120x12
120x12
120x12----120x8----120x5

Leg Press(Close Stance)
100’s per side + 45 per side x20
100’s per side + 1 45 per side x 15
100’s per side + 2 45 per side x 15
100’s per side + 3 45 per side x 15
100’s per side + 5 45 per sidex12
100’s per side + 5 45+ 25 per sidex8
100’s per side + 5 45+ 25 per sidex8-----x8----x4(Rest Pause)

Hack Squat
1 45 per side x 12
2 45 per side x7
2 45 per side x7
2 45 per side x7
2 45 per side x7====2 45 per side x3

Vertical leg press (Close Stance)
2 45’s per side x12
3 45’s per side x 10
4 45’s per side x 10
4 45’s + 10 per side x 8
4 45’s + 10 per side x 8
4 45’s + 10 per side x 8

Lying Leg Curl
100x12
140x8
140x8
140x8
140x8---140x5---140x2


Single leg Kneeling leg curl
80lbsx7
80lbsx7
80bsx7

Seated leg curl
120x6
120x6
120x6
120x6
Lunges
20lbs each hand 20 steps each, 4 sets

Legs felt great. Pushed myself on hacks to ensure that I got a good workout.



Triceps?Biceps 8/6


Tricep Vbar Pressdown
100x12
110x10
130x8
130x8
130x7

Alternating DB Curls
20x12
25x12
25x12
25x12
25x10

Straight bar curl////Rope Presdown
40x12////90x10
50x10///110x8
50x10///110x8



Machine Preacher Curl
60x8
60x8
60x8
60x7---60x4---60x2

Reverse grip pressdown
120x8
120x8
120x8


Dip Machine
1 45 +25 per side x 6 (3 Sets)

Ez Barl Curl
70x5
70x5
70x6


I can tell my body is recovering faster. I am not getting out of breath at all really. Tested it out did some sprints in the parking lot after and it felt good. I. Body feels good. Must be the Perform!!!!

 

[bbartsche]

Neutral grip
4x10x120

Close grip
3x10x140

Rack dead
3x4x295

Underhand row 3x7x155

Stiff arm pullover
4x13x90

1 arm cable row
3x5x90


Db shoulder press standing
4 x 10 @ 45 lbs

Side laterals
5 x 8 @ 25 labs

Leg day
Extensions

3 x 15 x 140lbs

Leg press
*4 x 10 2 100s + 5 45#
1x 6 @ 2 100s + 6 45#

Back squat

5 x 5 @ 135lbs

Vertical leg press
2 45s per side x15
4 x 10 4 45s per side

Kneeling leg curl
4 x 10 @ 80lbs

Lying leg curl
4x10@125lbs

Stiff legged deads
4x10@115lbs

 

[The Solution]

You only squat 135?? Man your rack pulls are damn strong! your back must be your strong point.

 

[bbartsche]

You only squat 135?? Man your rack pulls are damn strong! your back must be your strong point.

I haven't really back squatted in a while so it was weird. Yeah I was kinda hyped about the rack deads. Kinda weird may have gotten Lucky that day

 

[The Solution]

I haven't really back squatted in a while so it was weird. Yeah I was kinda hyped about the rack deads. Kinda weird may have gotten Lucky that day

start squatting if it is a weakness.
Your a tall dude, it will help with cycling too.

 

[bbartsche]

Leg Day 8-12-2016

Extensions
4x15x140lbs

Box Squats
3x5x185

Regular squats Paused
5x5x155lbs

Vertical Leg Press

6 plates x 10
8 plates x 8
8 platesx 8
8 plates x 8---8 plates x 4

Lying leg curl (slow negatives)
110x8
125x10
125x8
125x8---125x4

Stiff legg db deadlift
50lbsx12
60lbsx10
70lbsx8
70lbsx8


Seated Leg Curl
110x8x3 sets

Seated Calf raise
1 45 +25lbs x 15 reps x 6 sets heavy squeeze on concentric and eccentric

Legs felt good. I don’t know why, but strength has gone down a little bit, probably external reasons. However, I feel like the perform is really working once I Get all things lined up perfectly I will be able to tell. Ut still with a cluster f of a schedule, I feel like it has helped

Back close grip
3 x 8 @ 130lbs
Neutral grip
4 x 8 @ 130

Bb row
135x 4 x 7

Db row
3 x 6 @ 70lbs
3 x 8 @60lbs

Chest supported tbar row
4x5 @25+45lbs

I so row machine
4x10 @70lbs

Reverse pulldown
4x12@110lbs

Rack pulls
5x5 @ 275

 

[The Solution]

Got to eat man..
Your doing a boatload of cardio too which is going to impair recovery on your legs.
You need to either 1) Cut back the volume and up the intensity
or 2) Reduce the cardio to assist your leg training.

Can't just keep piliing on more and more volume or cardio. There is a law of diminishing returns on your CNS and recovery.

 

[bbartsche]

Got to eat man..
Your doing a boatload of cardio too which is going to impair recovery on your legs.
You need to either 1) Cut back the volume and up the intensity
or 2) Reduce the cardio to assist your leg training.

Can't just keep piliing on more and more volume or cardio. There is a law of diminishing returns on your CNS and recovery.

Cradio has just been a bike ride to the beach which is like a mile away, so two miles total. Intensity is something that I can do, just not more weight. For some reason, knee keeps flaring up when I go past a certain point. I knowits dumb, but I don't want to rely on wraps or sleeves when I lift. I have realized that my legs will never be that great and I am fine with that. Not like i am competing anytime soon. Just enjoying the process.

 

[The Solution]

Cradio has just been a bike ride to the beach which is like a mile away, so two miles total. Intensity is something that I can do, just not more weight. For some reason, knee keeps flaring up when I go past a certain point. I knowits dumb, but I don't want to rely on wraps or sleeves when I lift. I have realized that my legs will never be that great and I am fine with that. Not like i am competing anytime soon. Just enjoying the process.

the knee pain has to be from form
Get some videos up buddy.
You also mentioned you were riding over 10+ miles some days, so I was going off what you told us before.
Got to eat man.. growing season!

 

[bbartsche]

the knee pain has to be from form
Get some videos up buddy.
You also mentioned you were riding over 10+ miles some days, so I was going off what you told us before.
Got to eat man.. growing season!

I do that sporadically not so often. Must be form. Not really a big fan of filming myself kinda weird lol. Been eating like crazy. Like I have said before not gonna be the strongest, but will do my best that I can

 

[The Solution]

Get a video.
It will prevent future knee problems. Can almost guarentee its a form issue.
If you love lifting, why continue to make your knees worse if it is an easy fix? It wont hurt.
Man up!

 

[bbartsche]

Get a video.
It will prevent future knee problems. Can almost guarentee its a form issue.
If you love lifting, why continue to make your knees worse if it is an easy fix? It wont hurt.
Man up!

Probably is. Will get one up as soon as I can. But besides squats everything else feels good. Gonna do more box squats as well as I feel that is something I can do

 

[The Solution]

Fix the squat form first
The longer you do not the quicker you are setting your knees up for long term issues

 

[bbartsche]

Will do just feel like knees are bad even before I really squatted. If I can avoid them.and lift I will probably do it

 

[bbartsche]

Incline DB Bench Press
60x12
75x6
75x6
65x8

Incline Flys
25’sx12
25’sx12
25’sx12

Standing DB Shoulder Press
45x6
45x6
45x6

Side Laterals
15x15
20x12
25x8
25x8

Incline Smith Bennch Press
45+25 per side x7
45+25 per side x7
45+25 per side x7


Decline DB bench
60x10
65x10
70x6
70x6
65x8


Face Pulls
60x8x4

Upright Row
70lbsx6x4

Seated Fkat press
2 45’s per side x 8 x 4

Lying Hammer Strength Press
3 45’s per side x 6 x 3

Neutral Grip shoulder press (DB)

45x5x4

Workout felt great. Body feels good except for the right knee, which is always gonna be unstable, But this was an upper body push day so who cares. But in all reality pushing heavier weights feels good to an extent, I can see the difference it has made in my physique, the only down side I have is that joint integrity is starting to wear down, before the muscles do. The perform is helping the recovery in the gym and I can do more in less time and feel better. I can increase volume if necessary at higher weights, to elicit more muscle growth. This is what I need to do, just need to be weary of how joints feel, like my knee. I did do arms yesterday just a typical day, Forgot to log it, but was more or less of the same.

Back Day

Close Grip pulldowns
140lbsx8
140lbsx8
140lbsx8----140lbsx4

Plate Loaded 1 arm row

3 45’s per side x 6
3 45’s per side x 6
3 45’s per side x 6
3 45’s per side x 6

Wide Grip Pulldown

120x6
120x6
120x6
120x60---120x3

Standing rope row
110x6
110x6
110x6


Barbell Row
145x5
145x5
145x5

Rack Pulls

225x10
255x8
255x8
255x7

Lower Back was a little tight, wanted to really push the rack deads coming up. My back Is something I feel like I hammer, yet it seems to be stubborn. Lats are my biggest weakness on back. Working hard to make them grow. Also did a few sets of abs as well. Recovery seems to be the best thing about perform.. I am recovering really fats intra-set that I want to train for hours. Gonna keep t rolling.

 

[bbartsche]

Leg Day

Leg Extensions
4x10@130lbs

Sqwats
135x8
3x5@185

Leg Press (Narrow Stance)
2 100's +6 45's per side x 8
2 100's +6 45's per side x 8
2 100's +6 45's per side x 8

Stiff Legged deads
135lbsx12
135lbsx12
135lbsx12

Lying Leg curl
4x10@125lbs

Kneeling Leg curl
4x10@80lbs

 

[bbartsche]

Incline DB Bench Press
60x12
75x8
75x8
75x8

Incline Flys
25’sx12
25’sx12
25’sx12

Incline Smith Bench Press
45+25 per side x8
45+25 per side x8
45+25 per side x8


Decline DB bench
60x10
65x10
70x6
70x6
70x8



Seated Flat press
2 45’s per side+10lbs x 8 reps x 4

Lying Hammer Strength Press
3 45’s per side x 6 reps 4 sets

Cable crunch
5x10

Hanging Leg raise
10x10


8/20
Back Day

Close Grip pulldowns
130lbsx9
130lbsx9
130lbsx9----130lbsx6

Plate Loaded 1 arm row

3 45’s per side x 6
3 45’s per side x 6
3 45’s per side x 6
3 45’s per side x 6

Wide Grip Pulldown

130x6
130x6
130x6
130x6---130x3

Yates row
135x8
185x5
185x5
185x5

Standing db rows
50x7
60x5
60x5


Rack Pulls

225x10
295x5
295x7
295x7

 

[bbartsche]

Tricep press down
3 x 8 @130lbs

Reverse curl
3x8@60lbs

Rope press down
3x8@100lbs

Db curl
3x8@35lbs

Overhead rope extension
4x8@100lbs

Cable curl
3x12@90lbs

Plate loaded preacher
3x6@ 1 45+25+5

Close grip bench
5x6@125lbs

Body felt great arms totally pumped and still felt great recovered intra set almost immediately

 

[bbartsche]

Lying chest press machine
3x 8@3 45s per sde

Db incline bench
3x8@75lbs

Fly press
3x8@45lbs

Db shoulder press
3x8@55lbs

Seated side laterals
3x12@15lbs

Decline bench
3x3@175

Back day
Neutral grip pulldown
3x8@110 final set rest pause 1@5@110lbs

Close grip pulldown
3x8@130
1x8@130--->5@130

Yates row
135x12
185x5
185x5
185x3

Seated close grip row
3x8@150
3x6@180

Plate loaded machine row
3x 6 @ 3 45s per side

Rack deads
135x8
225x8
255x6
3x6@295

 

[The Solution]

Any feedback you can share in here? Thats the biggest part about xtend and xtend perform!

 

[bbartsche]

8/26 Legs

Extensions
3x15@110lbs

Wide Footed Leg press

4 sets 8 reps @2 100’s + 6 45’s per side

Stiff legged deads
3x12@115lbs

Vertical Leg Press,(hamstring focus)

4x10@ 4 45’s per side
1x8@ 4 45’s per side----1x4@4 45’s per side

V squat
3x6@3 45’s per side

Lying hamstring curl
4x10@140
1x1-@140----1x4@140lbs

Squats
1x6@135
1x3@185 (Lower back gave out, had to stop)


8/27
Arms/Rear Delts

V-Bar push down
3x8@120lbs
1x8@120lbs---1x5@120

DB Curls
3x8@35lbs

Reverse pushdown
4x9@120lbs
1x8@120----1x4@120lbs

Straught bar curl
3x8@60lbs

Rope Curl
4x12@90
1x12@90------1x7@90
Close Grip bench
3x6@135lbs
1x3@155lbs

Face Pulls
4x15@80lbs

Reverse Pec Deck
5x8@90lbs

The same feeling was felt during both workouts, This is getting better. I have had better muscular endurance while using the Perform. I can tell the weights seem to be getting lighter and I have been going heavier, pushing myself more and more each week. I have included several rest pause sets, and they are working. My body is recovering real fast and I can feel a sense of a better breath. I do have a pool and its funny I trained one day and then held my breath under water. I believe that I was under for 45 seconds and got up and felt great. I believe that the perform has helped with lung capacity and workload.

These last two workouts have been the first two into my third tub and I can say I really love this stuff.

 

[The Solution]

Now that is some SOLID feedback there B.
Thanks for chiming on so i can take notes of that!

 

[bbartsche]

Chest/shoulders

Db incline
3x8@75lbs

Db shoulder press
3x10@50lbs

Incline fly press
3x8@45lbs

Seated neutral press
3x8@2 45s per side

Decline bench
4x8@65lbs

8/29/3016

Wide grip pulldwn
3x8@120lbs

Underhand row
4x7@135

Close grip pulldown
4x10@130

2 arm db row
4x7@55lbs

Cable low row
4x8@160lbd

Plate loaded row
3x6@3 45s per side

Overall in both workouts as I continue to push myself, I see a trend that my stamina and recovery is getting better. I haven't had a case of DOMS in a while and it feels great. Once my body recovers, i can see results that I have been looking for. Its a great feeling. If anyone is looking to enhance workouts, get this product. I cannot say enough good things about this product

 

[bbartsche]

Back day
Wide grip pulldown
4x6@q150lbs

Close grip pulldown
3x8@130
1x8@130--->5@130

Seated close grip row
3x8@150
3x6@180

Plate loaded machine row
3x 6 @ 3 45s per side

Rack deads
135x8
225x8
255x6
3x6@295

Deadlfts
4x6@185

Back day went great. Lower back was a little fatigued after rack pulls that's why I just went 185 on deads. Body felt great the whole workout. More stamina + more reps+higher weights=all gainz

 

[bbartsche]

Leg Day

Extensions
3xx15@120lbs

Leg Press
4x10 @2 100's + 6 45's per side

Box Squats
5x8@155lbs

Lying Hamstring curl
5x12@125lbs
1x12@125----1x8@125--1x8@110

DB stiff Leg
4x10@60lbs (Elongated Stretch)

Lunges
5x20 steps per leg @30lbs

Goblet squat
4x8 @60lbs
1x8@60lbs--1x5@60lbs

Legs were sore, but in sa good way. Body feels good after each workout. I can feel stamina coming up and it is somethign that I really have noticed while training with this. Increased stamina, increased reps, increased poundage, is the perfect formula for growth

 

[The Solution]

How is day to day recovery?
How bad are the DOMS from training and cardio you are doing?
have you tried any different cardio techniques while on the perform and what did you notice?

 

[HokiePride]

bump

 

[bbartsche]

Back close grip
3 x 8 @ 140lbs
*Neutral grip
4 x 8* @ 140

Bb row
135x 4 x 7
155x4

Db row
3 x 6 @ 70lbs
3 x 8 @60lbs

Chest supported tbar row
4x7@25+45lbs

I so row machine
4x10 @80lbs

Reverse pulldown
4x12@130lbs

Dead lifts
5x5@215


Tricep press down
3 x 8 @130lbs

Reverse curl
3x8@60lbs

Rope press down
3x8@110lbs

Db curl
4x8@35lbs

Overhead rope extension
4x8@100lbs

Cable curl
3x12@90lbs

Plate loaded preacher
3x6@ 1 45+25+5

Close grip bench
5x6@135lbs

Overall my body has been recover in a well. I haven't had any doms as of lately. Cardio I have just been swimming in my pool lately.

 

[bbartsche]

Back Day

Close Grip lat pulldown
3x12 @140lbs

Wide grip row
4x8 @130lbs

2 arm db row
50lbsx12
55lbsx10
60lbsx9 (4 sets)

Isolateral Machine row
4 x 12 @70lbs

Cable 1 arm row
4x8@100lbs

Wide grip pulldown
3x7@130lbs

Standing rope low row
4x8@110lbs

Body feels good. Lower back is a little tight so I decided against deads/rackpulls. Overall recovering very well. Doms are minimal at best and feeling a lot better and stronger. Been playing basketball a lot now and my endurance is up a lot. Perform FTW

 

[The Solution]

Can you explain the difference between sports and weight training and how you feel xtend plays a factor towards your performance?

You should have a small gift box coming shortly

 

[bbartsche]

Can you explain the difference between sports and weight training and how you feel xtend plays a factor towards your performance?

You should have a small gift box coming shortly

For sports training. The main difference i have noticed is endurance. My body when running before used to tire out. I lacked conditioning. However, with the perfrom the cardiovascular system is working more efficiently from what I have seen. My lung capacity has gone up, and the output is higher with a more compact workload. Playing a game of 21 with three guys, I had a lot more stamina then I have had in the past.

In weight training, the endurance is there, just in more of a muscular standpoint. The muscle are recovering faster, allowing for more of a workload at a higher rate of exertion. I can push weights harder and more frequent, to illicit the best effect that is possible

 

[bbartsche]

Straight bar curl
3x8@60lbs

Rope press down superset alt db curl
3x10@110lbs///3x10@30lbs

Rope curl
4x10@70lbs

Straight bar pushdown
4x10@110lbs

Hammer curls
40lbdx12
45lbsx10
50lbsx8

Reverse press down
3x10@110lbs

Reverse curl
4x8 @ 70lbs

Leg Day

Extensions
4x15@120lbs

Leg Press Pyramid set
2 100's +1 45 per side x 20
2 100's +2 45 per side x 15
2 100's +3 45 per side x 15
2 100's +4 45 per side x 12
2 100's +5 45 per side x 12

Lying leg curl
4 x 12 @140lbs

Vertical Leg Press (wide stance)
4 x 15 @ 4 45's per side

Standing calf raises
4 x 15 @ 200lbs

Seated Leg curl
4 x 10 @140lbs

Abs, Till they hurt


Workout Feedback. Honestly I am very pleased with the perfromace benefits I get using Xtend. It has given me a better gym effort and that is what I have been lacking. I havehad little drive in the gym and I take this and it helps me push myself and get the blood and endorphines flowing. Body recovers so fats these days, I feel as if I can do two a days (Not doing it) Thats how great of results I have been getting from this