TWEAK,TWEAK,TWEAK...srombado's Ragnarok Log

[srombado]

Well, well, well ladies and gents. I am fortunate enough to be one of the "CHOSEN ELECT" to sample this incredible product. I will try and not let my judgement be skewed but let me tell you I have used and logged every product put out by Millinneum Sports Technologies and I have to say that I was very impressed with each one but especially the Cordygen5, which I still use daily. I seriously expect no less from the Rok. I expect it to do as it says it will do. The things I will be looking for are:
STRENGTH INCREASES
ENERGY LEVELS, DURATION, AMOUNT,& DROP IF ANY
ENDURANCE
PUMP
FOCUS AND DRIVE
LACTIC ACID AND AMMONIA NEUTRALIZING EFFECT-this is new and not seen in other products I've used in the past.
EFFECT COMPARISON
SIDE EFFECTS
PRODUCT RATING- this will come in the final review.

I have named this log the TWEAK X 3 because I am also currently testing iSATORI MX-LS7 Fat Loss for Men and taking the max dose.
I expect I will be beyond the ENERGIZER BUNNY.

I have not been taking a preworkout supplement besides the MX-LS7, Cordygen5, Animal Pak since I completed the Purple-K LOG a few weeks ago. It was calculated in order to feel the full effects of the ROK and let me tell you after this mornings one scoop hit me within 10 minutes I knew this was going to be one hell of a 40 day trip:D

Some of you may have seen this already in my other log or on the Fusion Hoodie contest but it's from this mornings work out.
http://www.youtube.com/watch?v=6q_Jkfs9UP4

I will post daily as I can't stay away from my log for very long and I give Spaceclown FULL ACCESS to Spice it up as he sees fit (nothing is sacred here;)

I have opted for the BATTLE BLACK CHERRY because I've never had black cherry before and it sounded interesting.

First taste: powder was kinda sweet/sour almost PIXIE stick like but very nice flavor.
Mixability: I poured into a water bottle of cold water, 1 scoop and about 6-8 oz of water and shook for about 10 seconds then swirled around and drank, had a couple of clumps that did not mix completely.
Potency: felt a surge of energy hit very noticably 10 minutes after taking. I really liked this effect.
Focus: very good this morning and lasts throughout the day
Energy: Great level of energy and long lasting I still feel awake but this could be because of the addition to the MX-LS7 I'm taking. It has been a very CLEAN energy too, no side effects that I can tell.
Let's see how sleep is affected tonight.

Lastly but certainly not last, I would like to thank Millinneun Sport Technologies, Matt and (of course my very good friend the one, the only SPACECLOWN), FOR THIS OPPORTUNITY TO TEST THIS ONE OF A KIND GROUND-BREAKING SUPPLEMENT CALLED "RAGNAROK.

Let's ROK baby!!!!!!

[DinoT1985]

Good luck man, it's gonna be a wild ride.

*subscribed*

[srombado]

Good luck man, it's gonna be a wild ride.

*subscribed*

I must agree, I have quite a stack going on through the new year and it looks like I'll be awake for most of it:D

[SPACECLOWN]

++Subscribed
Fusion Hoodie contest roks! How about doing some vids and I will send you my used Millenium Sport underwear after a long day of chili?

[Millennium 1]

Hey Big Guy! I love the name of the log, it's quite appropriate. Your workouts have been insane (as seen on TV). I'm really looking forward to your log on the Rok. Thanks again for logging it. *subbed*

[redvision]

***suscribed man, I'll be following!

Best of luck using Ragnarok, no doubt it'll ROK with your Isatori stack!

Later

Red

[StlBarbie]

Subscribed!!!!!!!!!!!!!:d

[srombado]

Today was extremely uneventful. It was a cardio only day. I woke up at 0330am took 4 mxls7, 3 c5, and one scoop of Ragnarok. Again I felt the ROK kick me in about 10 minutes, it's not a slam dunk type of a rush but very noticable nobne the less and it stays with you for a long time. I did notice that while I was doing the x-trainer that I began sweating a lot sooner than usual and also my HR came up and to my working range 143bpm, much sooner as well. I seriously felt like a furnace. The other thing was endurance was very noticably enhanced, 30 minutes and 500 calories later. Matt, SpaceClown I'm really liking this stuff.
I mixed it today in a shaker cup with about 6 oz. of water and there were no clumps, only a few granules that hadn't dissolved completely, but that was not a big deal.
Tomorrow's workout will be back, rear delts, arms (drop sets), I'm sure that the lactic acid/ammonia component will be put to the test. Can't wait:D
Spaceclown, I need to learn how to load pictures and make this a more visually interesting log;) hint, hint, ;);)

[DinoT1985]

Today was extremely uneventful. It was a cardio only day. I woke up at 0330am took 4 mxls7, 3 c5, and one scoop of Ragnarok. Again I felt the ROK kick me in about 10 minutes, it's not a slam dunk type of a rush but very noticable nobne the less and it stays with you for a long time. I did notice that while I was doing the x-trainer that I began sweating a lot sooner than usual and also my HR came up and to my working range 143bpm, much sooner as well. I seriously felt like a furnace. The other thing was endurance was very noticably enhanced, 30 minutes and 500 calories later. Matt, SpaceClown I'm really liking this stuff.
I mixed it today in a shaker cup with about 6 oz. of water and there were no clumps, only a few granules that hadn't dissolved completely, but that was not a big deal.
Tomorrow's workout will be back, rear delts, arms (drop sets), I'm sure that the lactic acid/ammonia component will be put to the test. Can't wait:D
Spaceclown, I need to learn how to load pictures and make this a more visually interesting log;) hint, hint, ;);)

For pictures add [img]Image URL[/img*], minus the *

[StlBarbie]

http://i138.photobucket.com/albums/q264/stlbarbie/x-mas.jpg

HAPPY TUESDAY BEAST!!! :D
Glad you are enjoying the ROK!!:)

[SPACECLOWN]

http://i117.photobucket.com/albums/o48/kjayne_2006/mansauce.jpg

[DinoT1985]

http://i117.photobucket.com/albums/o48/kjayne_2006/mansauce.jpg

Is that how MS inlisted you? :D

[SPACECLOWN]

Uh no :D

[Millennium 1]

it's not who you know........

[SPACECLOWN]

http://i117.photobucket.com/albums/o48/kjayne_2006/mouth.jpg

[Gym God]

Oh God...I subscribed to this??? :p

Where there is a Clown and SRombado - there must be a Gym God. lol

All the best with the log ...it is going be a great one everybody so buckle up and get ready for the wild ride...wwwwwoooooooooooo :D

[NuclearArms]

To the dyslexic folks, your title looks like

Ranger OK Testing

Sounds like a good ol' Benning expression after the Darby Queen.

[Millennium 1]

Oh man, I'm loving the new avatar. I see abs, lots of abs. Great job brother. You are leaning out very nicely. You are going to have to youtube an ab workout using Barb's spread eagle situps. (no homo) Then I'll think you are the Beast of all beasts.

I think it's great that you are feeling the stim effects while being on MX-LS7 and just getting off of Fubar. That tells me that it works well for someone with a decent stim tolerance.

[leonidas300]

Subscribed.

[srombado]

Barb: Thanks for the Hot Chick picture
Dinot: Thanks for the info, I'll have to play with that as soon as I have some time.
Nuc: Never been through RIPP, BUT was at Benning for 3 weeks....AIRBORNE!!!!!!!!!!!!
Leo: welcome to Wonderland;) Where the Clown is the KING:D
Spaceclown: WTF:D, I think you have a little DROOL on your face, oh that just the sauce
GG:Thanks as always
Matt: Kill the clown!!

Took the Rok with my other stuff. and once again felt it almost instantly. I did'nt feel like getting out of bed this morning but I'm glad I did. Hit a kick ass PR (I can CURL THE clown now with one arm).
Guys, I'm just giving a quick post today due to other obligations I have to take care of here throughout the day.

I'M FEELING SOME VERY GOOD CLEAN ENERGY. No jitters, and this is day 3 with the Rok added in to the mix.
I don't know why but for some reason I was in a PISSED OFF mood this morning, I'm much better now, well since I hit a PR on the single DB Preacher Curl this morning:D

Workout:
Single arm db rows
100 x 10
60sr
100 x 8
90sr
100 x 8
120sr
100 x 8 (+2)
120sr

Wide grip lat pulldown
220 x 10
75sr
240 x 8
120sr
220 x 10
150sr
230 x 8
150sr

DB Reverse flye
40 x 12
60sr
40 x 12
60sr
40 x 12
60sr

Triple drops
Seated DB Triceps extension
100 x 8
60 x 8
30 x 8
90sr

100 x 10
60 x 10
40 x 10
90sr

Single DB Preacher Curl
50 x 8
30 x 8
20 x 8
90sr
60 x 8 PR***********
40 X 8
20 X 8

I DEFINITELY FELT BETTER AFTER CURLING THE CLOWN FOR REPS:D


.

[StlBarbie]

RFLMAO ... CURLING THE CLOWN ... now THAT I would LOVE to see on YOUTUBE!!! :D

Have a good one!:)

[SPACECLOWN]

Well he does like to put his hands on me and always sends me nudes. It's really freaky. I think you been in the sandbox to long bro.
http://i80.photobucket.com/albums/j178/sittingnjello79/homo.jpg

Honestly stay safe my friend.

[srombado]

Clown, I do love ya and all that shiiiitttt, buty you shouldn't push somebody into your "clown" LIFESTYLE so hard:D
BEEN A GREAT DAY to test the effectiveness of this tweaker stack. Did a USO SHOW LAST NIGHT AND WORKED ABOUT 20 HOURS HAD 3 hours of sleep then back to the grind. Woke up and took a scoop of Ragnarok powder in the mouth and added water, swished and swallowed. It went down smooth, really!!! No bitterness, some of the easiest tasting preworkout powder I've had and I swear it was like MAINLINING THE ROK, IT HIT ALMOST INSTANTLY. i TOOK MY MX-LS7 and C5 and headed to work. I was really planning on sleeping in today but once I got going I haven't stopped, no ****!!! AND I did 45 minutes of some KICK YOUR MORTAL ASS CARDIO AND THE AB SLING STRAIGHT LEG RAISES TO FAILURE, GORILLA STYLE, I swear I felt ab muscles working that I didn't know existed and that is a kick ass feeling when everything comes together:D
PR ON THE SLR's- 30 strict (people stopping their workout to watch this 260 pound monster do only what they can dream of...HAHAHAHAHAHAHAHAHAHAHAHA;) Enough self gratification, (well maybe a little more later on...in private:D I am a sick bastard and I think the clown is correct, The sand has affected me;)

More tomorrow guys I need sleep......
Oh yeah! Got a pic with Leeann Tweeden. She's really NICE!!!!:)

[Millennium 1]

Enough self gratification, (well maybe a little more later on...in private:D I am a sick bastard and I think the clown is correct, The sand has affected me;)

More tomorrow guys I need sleep......
Oh yeah! Got a pic with Leeann Tweeden. She's really NICE!!!!:)

Well this is all I read and it looks like you decided to crank one out to a pic of Leeann Tweeden. Good call! A forearm session was needed.

[SPACECLOWN]

In case any visitors may need to crank one out
http://i47.photobucket.com/albums/f158/cruzrob51/tweeden.jpg
http://i27.photobucket.com/albums/c190/jaretsyoung/104632.jpg
http://i115.photobucket.com/albums/n289/icemunki84/LeeannTweeden.jpg
http://i36.photobucket.com/albums/e24/haffi/leanntweeden.jpg
http://i68.photobucket.com/albums/i16/Darkman13/dsera_ISC_LeeAnn_Tweeden_03.jpg
http://i40.photobucket.com/albums/e234/mimps/leannscan1.jpg

To bad these aren't scratch and sniff

[Togoro]

Damn Srombado, you are most definitely a logging machine, sent back in time to change the future of all potential supplement consumers.

[srombado]

Damn Srombado, you are most definitely a logging machine, sent back in time to change the future of all potential supplement consumers.

Where have you been bro? Great to see you here..... Watch out for the clowns....VERY UNPREDICTABLE:D

[srombado]

Wow what a great day! I'm a little tired today, I think I need a little more rest, still not fully recovered from the loooongg day. I'm really glad I have the ROK as well as the MXLS7. I think I need the stims:D I have'nt been drinking too much coffee maybe one cup per day.
I went up in my BARBELL CURL TODAY,Oh yeah 135 x 10 (6 last week):D

I woke at 0330 and MAINLINED the ROK, it really gives you a kick that way.
I also took 4 MXLS7, and 3 Cordygen5.
Today was CHEST, SHOULDERS AND HEAVY ARMS.
I entered the DUMBELL ARENA and began with some light warmups of 45lbs on the Incline bench about 25 reps along with some forced stretching flyes.
I then grabbed the 100's after resting for 60 secs and knocked down 10 slow concentrated presses, rested 90 secs, and went at it again for another 10, 120 sec and I was back under the weight for ten, last set was performed after another 2 minute rest and I was able to knock out 13 to failure.
After resting for two more minutes I started in with the Flat db Flyes and chose 65 lbs. I've gone heavier but felt like I was sacrificing form, so it was the 65's and that was the magic number. I did four sets of ten with rest periods of 60, 90, 120, & 120.
Moving right into side lateral raises (standing) I did three sets here with 40's, strict form, none of that swinging bull****. Pulling up from the shoulders and a slight pause at the top to create that flippin burn that I love so much, when working shoulders. I did three sets of 12, 10, 10 with a 60 sec rest in between each. Yeah and by the time I finished my shoulders were on fire!
I waited a couple of minutes before startin in on the Close grip bench press. I started with 275 x 10, 275 x 8, 275 x 6, and finally 275 x 5, each rest period was 150 sec. My arms felt like Bazookas.
Last exercise for the day were Barbell curls
This was fun because my Biceps have always been an issue, just never like working them. I know it sounds crazy, everyone like Bi's (not one of my favs), but that's in the past:D
I started with 95lbs like always but today something was different, this felt really light and I repped 10 quick strict like it was a 30 ez curl bar. I rested 150 sec and Derrick had loaded 115. I stepped up and jerk the bar off the rack, stepped back and hammered out 10 more, the arms were starting to feel full, this seemed too easy. another 150 rest and derrick loaded 125 and I repped 8 this time. I still had one more set and I was going to have to fail on it so I didn't want to expend all my energy but the 125 was a good workout. He loaded 135 and I knew I could do it because I did it for 6 reps last week so after 150 sec rest I stepped up and placed my hands, medium-wide grip, secured the bar and stepped away, 1, 2 3, 4, 5, I'm not swinging and up with #6, Derrick steps up like he's gonna give me a spot and I tell him "BACK OFF", #7 everything is shaking as I pull the weight up, down elbows in, up with #8, holy crap! I'm so psyched right now, #9 and down, that one was tough with the spot but I've got one more, so I go for # 10 and everything seems to freeze in time and all I know and feel is every fiber of muscle in my body is twitching and shaking uncontrolably to get this bar up. I take it down as slow as I can manage and walk it back in to the rack. Another, kick ass workout, high fives are going around and people are staring. Isn't it soooo cool:D
I love writing this **** cause I get to relive the feeling again, it's gotta be good for the head, to go back through the training, mentally. Unless you had a ****ty training day;)
Guys if you want me to put down what my diet is I will but as you know I'm on the i-Satori plan and I'm trying to cut the BF while maintaining the Muscle.
I just feel that for this log the effects of how the Rok is working on me during and after the workouts is what is important and how it's helping me lift some heavy ass weight. I have not experienced any sides. This stuff tastes great, and does not upset the stomach (I take on an empty stomach at 0330 in the morning), does not give any Gastrointestinal problems, at all.

[SPACECLOWN]

One word: NICE!

[Millennium 1]

I'm with you, I hate training biceps too. But, with workouts like that you can't help but get excited for training them hard next week too. I find it only takes one good bi workout to give me that spark for a while. Nice job!

[srombado]

OH MY FREAKIN GOD!!! THIS STUFF IS UNF**KING BELIEVEABLE!!!!!:D
So, I wake this morning at 0330, hop in the shower to wash the fake tanning **** off my body (I loathe being a pasty white color) I also hate the feeling of the dried tanning stuff as well as the smell, so I gotta do what I gotta do. I'm a freakin weirdo, I know this:D I'm still amped from this morning leg session.
Well, after the shower I got dressed popped 4 MXLS7, 6 CORDYGEN5, and 2 Scoops of the ROK straight into the mouth and swished with some water and swallowed it down. I got to the gym, strapped on the ipod, Otomix shoes and grabbed the gym bag before heading out to the floor.
I've started pre-exhausting (really warm-up) with some medium-heavy weight supersetted Leg extensions/ Leg curls (seated), 4 sets at 170lbs/ 4 sets at 140 lbs x 25 reps, it's a fast paced exercise to get blood into the muscle and avoid hitting the Squats with cold legs.
As I was finishing the last set, I noticed that Derrick (w/o partner) had loaded the bar with 20kg plates. Now I know for some it would not be a big deal but for me something that is off even by .4kg, just f**ks with my head. I asked him to change the weight (hell he loaded it) and he did, he a good guy and I'm really not that much of an *******. So with the weight changed, all is good in the world. I feeling by the way, like hopping around, I have got so much energy at this point and Derrick is like what are you on:D
I started with 135 and repped out 25, feeling really good, full parellel squats and kind of a quick pace. I finish and my heart is thumping. We load up 225 and after about a 3 minute rest I drum out 20, still feeling good, jamming to some Disturbed "Stupify" That is a bad ass song "F**K" you'll know what that means if you've heard the song;)
We load 315 and after a about 4 minutes rest I place myself under the bar and ask Derrick, "HOW MANY YOU WANT", he replies with 15, I go ok and unrack the bar, no belt and I hit 15 and shout out, there's 15, I drop again, and scream out 16, again, 17, I pause at 18 to catch my breath and he steps up to spot and I tell him" I got it. This is unchartered territory. I'm a strong Mofo but even I've nevr been here before, 19, down and 20 he did spot me on the last rep but slightly. So, I'm resting and trying to catch my breath, god I couldn't imagine this with out the C5, I'd probably be on the floor. And when I look up Derrick had loaded 365 onto the bar and said "you need to be challenged", You guys know me, just like a the head cheerleader on PROM NIGHT, just can't say NO:D
I ROKKED that MF weight for ten, no belt, no wraps, no worries.
Next up, 3 sets of Smith Machine Step BACKS (LUNGE BY any other name)130lbs x 10 reps each leg.
Next exercise is not the norm but I ain't normal anyway.
HS ADD/HS ABD This freakin instrument of torture is a good way to remember to appreciate the little muscles cause these SOB's hurt for days afterward;) but it's also a really good way to stretch out the hip flexors, groin and if you use lighter weight and concentrate on the exercise you can get a great burn in the areas instrumental for hip and leg strength.
4sets x 90 lbs x 20 reps.
Today was all about volume
I then hopped over to the Leg press and loaded 4 100's to perform Calf raises.
I did four sets of 15 - 20 and then repped past the burn till it was unbearable.
The last exercises I did were the Standing Leg curl and Leg Extension.
On the leg curl I set some recs today.
started with 90lbs each leg x 15, then 135 x 10, then 160 x 8 and finally 180 x 6 on each leg I was so jacked but I was also exhausted afterward and the extensions took everything I had left and after 4 set with 115 on each leg x 15 reps I was done, on the 4th set I only performed 12 reps before calling it a day.
Derrick made a comment after the workout, He said I just PULLED AWAY FROM HIM AND HE COULD'NT KEEP UP! That's a strong statement to the POWER OF THE ROK..
Tomorrow is an off day...
Peace out my brothers and sisters......

[StlBarbie]

http://i46.photobucket.com/albums/f146/Lynn1977/myspuff-myspace-christmas-graphics_.gif

BEAST!!!!

You are just tearing the place up ........ WAY TO GO!!!!:)

[srombado]

http://i46.photobucket.com/albums/f146/Lynn1977/myspuff-myspace-christmas-graphics_.gif

BEAST!!!!

You are just tearing the place up ........ WAY TO GO!!!!:)

:D....I'm having way too much fun to be calling this stuff "working out"....hehehehehehehehehhe
Merry Christmas, Barb:)

[StlBarbie]

x 10 ^^^^^^^^!!!!:D

[srombado]

x 10 ^^^^^^^^!!!!:D

I SWEAR I WAS LITERALLY HOPPING around the gym this morning. two scoops of this stuff and I was super jacked. Can't imagine what three would do.hmmmm....

[StlBarbie]

Ask SC .......... THAT CRAZY CLOWN HAS DONE IT!!!!!!!:D

[srombado]

Today's QUAD SHOT, Up close and personal:D
http://forum.bodybuilding.com/photo/showphoto.php?photo=82609&size=big&cat=503

[srombado]

Ask SC .......... THAT CRAZY CLOWN HAS DONE IT!!!!!!!:D
Figures;) That boy just ain't RIGHT:D

[StlBarbie]

Today's QUAD SHOT, Up close and personal:D
http://forum.bodybuilding.com/photo/showphoto.php?photo=82609&size=big&cat=503

OMG!!!!!!:eek:
SROMBADO!!!!!!!!!!!!!! YOU ROCK!!!!!!!!!!!
DAMN!!!!!!!!!!!!!!:eek:

[StlBarbie]

Figures;) That boy just ain't RIGHT:D

And that FACT has been documented throughout bb.com!!!:D

[srombado]

And that FACT has been documented throughout bb.com!!!:D

True, True;)

[Millennium 1]

OK, first off I have to say you are one intense dude. I know I've said it before but I really mean it. Your intensity and strength makes you one of the biggest beasts I've seen. That workout was just plain sick.

Second, Your legs are looking impressive man. Rok or no Rok they are fricking beefy and strong. I'm loving the new avatar.

Third, Have a very safe and Merry Christmas! My thoughts and prayers will be with you guys over in Iraq.






Fourth, three scoops is for the wickedly crazy!

[srombado]

OK, first off I have to say you are one intense dude. I know I've said it before but I really mean it. Your intensity and strength makes you one of the biggest beasts I've seen. That workout was just plain sick.

Second, Your legs are looking impressive man. Rok or no Rok they are fricking beefy and strong. I'm loving the new avatar.

Third, Have a very safe and Merry Christmas! My thoughts and prayers will be with you guys over in Iraq.





Fourth, three scoops is for the wickedly crazy!

THANKS BROTHER, and a very Merry Blessed Christmas to you and your family Matt.
My workout partner reads these posts but can't reply. Blocked out you know. Anyways, he emailed me this morning and told me he ordered the Rok, Cordygen5, and PURPLE k, He saw what the rok did for me yesterday and he was JEALOUS:D
Different subject but I had turned a friend of mine on to C5 and he began taking it about 2 weeks ago and he started noticing a difference but yesterday he walks into my office and was just ammazed that he was feeling fully recovered from a particularly intense session. He said that he felt like he could keep lifting but his strength just wasn't there. I mean he had gone to failure and his mind was telling him to keep going but his body couldn't do it, (his description). This man does not use any supps until he met me and this was the first supplement he ever used but now he is going to order the Rok too...LOL.
BROTHER YOU DO MAKE SOME GREAT PRODUCTS, Thanks.

[srombado]

Alright , today is an off day, except for the diet and I may do some cardio later. I took the Rok this morning, MIM (mix-in-mouth). I have only a few words on today.
MY FREAKING LEGS AND A$$ ARE SO SORE AND I KNOW IT's JUST GONNA GET WORSE IN THE NEXT COUPLE OF DAYS. Now, damn it, this is the second time that a Millinneun Sport product has caused me to get the DOMS. I'm gonna have to come kick a clowns a$$ for this:D:D:D
Seriously, my legs and glutes are so tore up from yesterdays session. Got some cool comments about the quads though;) from the avi. I've already got people sending off for their own CAN OF THE ROK.

Tomorrow will be a training day but I can tell you now that the diet will be Sh*t, not too bad though. Pecan pie is on the menu...yummmmmmm.
just a little extra cardio like 2 hours extra.hehehe "evil grin"

Merry Christmas to all and get a little loving from your signif other, extra for me, cause I can't get no satisfaction here in the sandbox:( ;) well, what's the word, nobody can love me better than myself, guess me and Leann have another date tonight.....MUhahahahahahahahahahahahahahah....... ....

[SPACECLOWN]

Merry x-mas and I will give the wife a couple extra pumps for ya man.

[DinoT1985]

Merry Christmas!

[Notice: The above, is a copy and paste job brought to you by Father Christmas. ©2006 Mistletoe Ltd. All rights reserved.]

[srombado]

It was the usual wake up at 0330 and dosed the MX, C5, ROK (MIM).
I did'nt sleep very well last night, well sleep was ok, I just kept waking up 1st at 23:55, then 02:15 and I had to rub my legs down with Tiger Balm because they were so sore. Walking is a bit difficult today but I've managed. I really have'nt moved much today,which has been nice.
Training this morning was very good. Back rear delts and superset arms.
I started with 5 sets of pullups at 10 reps unassisted pulling my own bodyweight 264lbs (today) damn it, I'm up two pounds from last week and I think its because of the lack of cardio I will be stepping it up from here on out. Christmas "PIGOUT" is over and it's time to step it up.
After the pull ups I went into the i-Satori workout:

Wide Grip pull downs
230 x 8
75 sr
250 x 8
120 sr
250 x 8
150 sr
250 x 8 + 2
150 sr

HS SEATED ROW CLOSE GRIP (PLATE LOADED)
135 each side x 10
60 sr
180 es x 8
90 sr
205 es x 8
120 sr
205 es x 8 + 2F
120 SR

Reverse DB Flye
40 x 12 (too heavy to use good form on each)
60 sr
35 x 12
60 sr
35 x 12
60 sr

Super Sets
TRICEPS PUSHDOWN STACK X 12
STANDING DB CURL 50 X 12 (together)
45 SR
TRICEPS PUSHDOWN STACK X 12
STANDING DB CURL 50 X 10 (alternating)
60 SR
TRICEPS PUSHDOWN STACK X 12
STANDING DB CURL 50 X 10 (t)
60 SR
TRICEPS PUSHDOWN STACK X 12
STANDING DB CURL 50 X 10 (a)

TOMORROW IS CARDIO AND I'M gonna cardio like MOFO. Today's diet was as predicted s-----h----*----t. That's ok though, I'll run it off in the next few days. I'm about to jack up the tempo on these logs. I'm heading out for the night. catch you all tomorrow. Think I'll take two scoops of the rok tomorrow.

[StlBarbie]

DAMN!! That was one hell of a WO!!!:eek:
Gee, I don't see why you don't need Tiger Balm . EVERYWHERE!!!!:p

SO >>>>>>>>>>. did you cardio like a MOFO?????????:D:D:D

Hope you had a great Christmas!!!:)

[msrombado]

new pics look great, keep up the good work!!!!

[curiouskitty]

Today's QUAD SHOT, Up close and personal:D
http://forum.bodybuilding.com/photo/showphoto.php?photo=82609&size=big&cat=503
I just want to say HOLY BISQUITS!!! That is totally HOT!!

I'm sorry that I haven't been around...But I'm here now.

Lookin great!! Keep it up I'll check back in later tater, aaaand I've subscribed.

[srombado]

SORRY ABOUT NO POST YESTERDAY BUT ONCE YOU READ THIS YOU'LL SEE IT'S BETTER THAT I waited!!
Barb- yes I did cardio like a mofo and I did something different too, I'll explain...
Msrom- Thanks babe...be ready;)
Kit- it is so nice to see you here..

So yesterday morning I got up as usual and took my ordinary dosage of the "Tweak Stack", today was a cardio only with abs.
I spent 45 minutes on the Life Step, I mean nothing out of the ordinary, about 800 cals burned, HR averaged at 153. It was a good normal moderate intensity cardio session and I was just ok with it, (I planned on getting another session in last night anyways, but sometimes things change).
After the morning cardio it was abs and my favorite is Hanging leg raises in the ab sling. I can tell that my abs have gotten a lot stronger because today I WAS BRING MY LEGS ALL THE WAY UP TO THE BAR FOR 25 REPS ON THE FIRST SET, but I had omething special in store for Derrick and Warren, who had just returned from an emergency leave back home. As soon as I finished, to failure, with the leg raises I grabbed the rope attachment on the cable machine and hit my knees to rep out some weighted crunches, I had 170 lbs on the stack and knocked out 20, these MF's WILL KICK YOUR A$$ all by themself but when you superset these with the raises, well I should get my head examined:D
Derrick was hatin life this morning when he saw me start these. He made a comment and I was on his a$$ about his form, not doing them correctly, cheatin himself... you know all the motivational mind f*#k Sh*t I can think of, it seemed to work, I won't let him do just enough, he's got to give that extra(and does), I expect the same from anyone who trains with me.
It was a really quick workout but very intense, My abs were feeling these up into the night time, cramping when I'd move a certain way.
Part two of the story: I train a friend and coworker and I have started being very inventive with her workouts and try and push her way beyond her limits. She is very strong but also has a stocky feminine build, broad shouldered and thick, she just needs the definition and we are woking it from all angles, diet first then training, weights and cardio 2x/day. So we were working her chest shoulders and arms yesterday using an ab ball, weights and plyo's. We get finished and she asks if I want to do cardio after work and I'm like sure so after work I pick her up and we head to the gym that is in our camp. the plan was to only do 45 minutes of Crdio and head to the room for a shower and sleep since I had to get up and train the next morning. About 20 minutes into the stepper, Mere looks over and goes "Do you mind if we do some "LIGHT" legs"? Well, I thought for a minute and said sure, but if I'm gonna do legs there ain't nothing LIGHT about it:D
We finished the 45 minutes and I had my HR up to 161 and ended up burning about another 800 calories, I left my Polar HR Monitor on because I wanted my HR TO GET DOWN and I was going to turn it off once it was normal.
The first exercise was Hack Squats, after Mere did her set, I loaded three plates on each side and repped out 10 quick. It's been a while since I've done these (one of my favs but this is the only Hack machine in the entire camp). I decided to load another plate on each side and after a good rest and some much needed stretching I got back under the pads, unracked the bars and started repping these bad boys out, at 7 I asked Mere to spot and was able to knock down another 5 with no problem. She's a great workout partner and has a lot of knowledge as well and knows exactly how to give a spot. I was actually out of breath and decided to stay with thisd weight through the next a final set. after about 4 minutes of rest I started these again and this time felt better than the first go round. I didn't have to ask for the spot and she was there and helped me power through 13 reps before I felt the failure and I didn't want to leave her with trying to rack that kind of weight. As I was doing these, I get totally zoned in to the lift but nevertheless, you know when everything seems to stop around you and as I was pushing through the last couple of reps and every freaking muscle in my body is spasming, time seems to stand still for that instant, when you are not certain that you are gonna get that weight up or is it going to crush you, I prefer to keep pushing past my boundaries. I had a guy come up to me and ask me how I got my legs so big, and I could only think of one answer, SQUATS, SQUATS AND MORE SQUATS AND OF COURSE EAT AND REST. He then asked about how much weight he should use, (why is it always about the weight?) I tell him, don't worry about the weight, get your form down, the weight will come. Sorry about the diversion, back to training.
Next up, Smith lunges
150 x 10 alternating x 2
and at this point I look down and realize that I had'nt turned off the HR Monitor and my HR immediately after the 2nd set of lunges spiked to 167bpm, hell I'm totally psyched now I've burned 1400+ cal up to this point.
On the third set, I load another 70 lbs and decideto go to failure. My a$$ is sore and extremely tight, quads are poppin and hamstrings feel swole up. I drop out from under that weight and one of the stabiler bars comes out of it's fixed hole, Mere jumps to that side and spots me as I continue through to 8 reps to failure. HR SPIKED ON THIS ONE UP TO 174, HOLY CRAP!!!!
The final exercise was lying hamstring curls, I'm not sure but I think the weight was 180 x 20, 225 x 15, 165 x 12/120 x 10. I almost fell over because my legs were'nt working right.
This was a great work out and we stretched afterward which really helped because I felt extremely tight.
I drank 128 oz of water during the entire workout and afterward only pee'd minimal. I ended up timing 2:11 on the watch with 2:03 being "in the zone", average HR 141 AND BURNED 1863 CALORIES. NOT INCLUDED ADDITIONAL(+800 FROM MORNING SESSION)
NOW YOU TELL ME, IS THAT CARDIO LIKE A MOFO:D
i SLEPT FOR 5 HOURS AND got up and back to the gym for CHEST, sHOULDERS AND DROP SET ARMS. i'LL UPDATE LATER....

[StlBarbie]

MOFO CARDIO??????????????:eek:
more like CARDIO DEATH!!!!!!!!!!!!!!!!!!!!:eek:

ONE HELL OF A WORKOUT ............ and DAMN glad you lived to tell about it!!!!!!!!!!:p I am going to tell others about it .... as soon as I can get my jaw of the floor!!!:eek:

YOU ARE SO MOTIVATING!!!!
in a sick way, of course!!!:D

[srombado]

MOFO CARDIO??????????????:eek:
more like CARDIO DEATH!!!!!!!!!!!!!!!!!!!!:eek:

ONE HELL OF A WORKOUT ............ and DAMN glad you lived to tell about it!!!!!!!!!!:p I am going to tell others about it .... as soon as I can get my jaw of the floor!!!:eek:

YOU ARE SO MOTIVATING!!!!
in a sick way, of course!!!:D

That's awesome Barb;)

[curiouskitty]

MOFO CARDIO??????????????:eek:
more like CARDIO DEATH!!!!!!!!!!!!!!!!!!!!:eek:

ONE HELL OF A WORKOUT ............ and DAMN glad you lived to tell about it!!!!!!!!!!:p I am going to tell others about it .... as soon as I can get my jaw of the floor!!!:eek:

YOU ARE SO MOTIVATING!!!!
in a sick way, of course!!!:D
^^TOTAL DITO!!^^ That work out would kick my a**!! But you know that's where it needs to be kicked!! LOL Lookin' great!! I'm glad to see that your still going strong.

[curiouskitty]

I have a question for you...

The Rok, is this a for energy? From what I've been reading it sounds to me like it. I could go check out the description on it but I'd rather ask you. I'm wondering if I could take it with a fat burner or if that might be too much.

[SPACECLOWN]

I have a question for you...

The Rok, is this a for energy? From what I've been reading it sounds to me like it. I could go check out the description on it but I'd rather ask you. I'm wondering if I could take it with a fat burner or if that might be too much.

The ROK is a complete pre-workout product providing energy and focus like you thought, endurance, strength and recovery. Stacking with a fat-burner is really depends on the users tolerance for stimulants. SROMBADO is stacking this with a fat burner and we have another log where an individual is running is with Shred-XS out thermogenic. I of course would recommend Shred-XS because of the needed adrenal support with the increased stimulant usage.
Here is the Raganrok/Shred-XS log - http://forum.bodybuilding.com/showthread.php?p=13318390
Here is more infor on Ragnarok
http://www.millenniumsport.net/Ragnarok/RagnarokDetails.html

Srombado - dude that was a crazy ass WO man! Light leg WO, LMAO did she think that would actually happen with you? You're a freaking beast! It was worth the long as read :D

[Millennium 1]

Ok, so I want to know where Derrick and Warren are during all of this madness? It's a sign of mental illness when you need three training partners. Sounds like Mere is a cool gal, but; she should know better than use the words "Light Leg Workout" in your presence.

Awesome session big guy! Very inspirational. Now I want to train, reeaaallly bad.

[SPACECLOWN]

No update ? :mad: Just for that have some monkey poon!
http://i31.photobucket.com/albums/c400/professor_wogu/swelling.jpg

[curiouskitty]

No update ? :mad: Just for that have some monkey poon!
http://i31.photobucket.com/albums/c400/professor_wogu/swelling.jpg
OK EEWW!! lol That's uummm .. interesting?

Another quickie, question that is, I know now that there is cooter on the page your gonna be in the gutter.

Would you say I could take a fat burner something like Thermoloid or Fyre (previously used before), Rok and Melting Point would that be ok to use all together?

[SPACECLOWN]

ROK + Melting Point should be just fine.
Adding Thermoloid or Fyre is gonna be dependent on your tolerence of caffeine. We have a tester running Shred-XS, our thermo, with no problems. Being you ill be taking the ROK and a ceffeinated thermo I would recommend you look closely at Shred-XS since it actually helps support the adrenal glands sufficiently and this is needed when injesting this amount of stims IMO.

[curiouskitty]

So would you say Rok + Melting Point (have to use for a log I'm doing) + Shred? Or just leave it with Rok + Melting? Can I use Purple K as well or will Rok take the place of that?

[SPACECLOWN]

ROK + MP + Shred should be fine. I would start ROK at half serving just to make sure you can handle the caffeine. THere is no need for Purple-K since you get plenty of creatine with the ROK alone.

[curiouskitty]

Ok sounds good. I start my log the first of the year, so I'll find out then what I'm going to do. Thank you sooo much for the info, I will definatly keep all of this in mind. And I start out pretty low on the dosing until I can tell what my 'tolerance' is. If I'm off of a supp for so long of course my tolerance is minimal.

Again thank you so much for the info.

[SPACECLOWN]

PM me anytime :D and kick some ass!

[curiouskitty]

OH HELL YEE-AH!! I will with srombados beast posts and motivation and bodebldrs help and motivation I will I'll mop the floor!!

[SPACECLOWN]

OH HELL YEE-AH!! I will with srombados beast posts and motivation and bodebldrs help and motivation I will I'll mop the floor!!

Hell yeah!

[StlBarbie]

Where the hell is my daily dose of SROMBADO MOTIVATION?????:cool:

[SPACECLOWN]

http://i14.photobucket.com/albums/a338/alchron/1141879483382.jpg

[Simpy]

Where the hell is my daily dose of SROMBADO MOTIVATION?????:cool:

I was wondering the same thing!

[Millennium 1]

They needed someone strong to move the gallows for Saddam. I'm assuming he's just being patriotic and squatting lumber:)

[Amino89]

I had no idea you were testing ROK. Subscribed! Good luck srombado. Intense videos, especially nice deadlift routine!

[srombado]

Sorry peeps, I'm DRAGGIN A$$ this morning. Yesterdays Cardio was another ASS KICKER but I think I have'nt been drinking enough water because i started getting a headache last night,just before I hit the night cardio and it seemed to go away until 2 am this morning when I was suddenly awakened by some bastard trying to kick his way out of the back of my head. I tend to forget to drink water when it cold and it had been quite f*$king chilly over here lately.
So, yesterday's workout was a cardio only session I started out with 30 minutes of inclined treadmill walking at 15 degree incline and 3.5 mph. I have gotten a lot better at this exercise as I do not need to hold on as much as before. My hr rate jumps right up and maintains an average of 147-151. It was a very easy day and 30 minutes and 600 calories later and I was off to start my work day. I took the "TWEAK STACK" ABOUT 45 MINUTES BEFORE MY WORKOUT but i forgot to take my second dose of the i-Satori MX-LS7 and I'm wondering if the decrease in normal caffeine levels in my body might have had something to do with the headaches last night.
I was debating on wheather or not to workout last night but decided that I better get in there and get my ass to sweatin. Good decision on my part. My fav machine is the stepper and at this gym they have Sports Art Equipment and the Steppers are really comfortable. I entered 45 minutes on the manual program and started at level 10 until I warmed up and bumped it to level 12 and ran it here for 40 minutes. For not having any preworkout supps except for the morning dose I really seem to have great focus and endurance. I attribute my motivation and intensity to my musical selection of Kid Rock "Cocky", Gloria Estafan "Spanish" (don't know what the hell she is saying but it moves), finally Disturbed to just get pissed off and trudge through the final 10 minutes with as much intensity as I can muster.
After I finished the stepper I left my HR monitor on again and performed 4 sets of wide grip pull ups, plus one set of Gorilla chins, which was a new experience and wow what an awesome exercise but I could only do 8 of these and man let me tell you, I felt like my lats were being peeled from the sides of my body, it gave me a great stretch but what an awesome ab workout as well. By the time I turned off the monitor I had buerned a total of 1080 cal and 35% of those were fat burning...YEAH:D
It took everything I had to get out of bed this morning, I almost feel a little flu"ish". I hope not cause I took the shot.
I decided not to workout this morning, my head and body feels like crap , we'll see what happens througthout the day but I might just hold off until tomorrows leg workout.
I MAY MAKE IT AN EARLY DAY AND GET TO THE ROOM AND GET SOME SLEEP.

[ab-swing asianbabe]

wow can you believe I just read through the whole thing!!!!!:eek:
hi srom:D

[srombado]

wow can you believe I just read through the whole thing!!!!!:eek:
hi srom:D

Hi Liv! How are you today?

[ab-swing asianbabe]

great!:D about to hit the sack, its been a long day:)have a good workout you're a firey inspiration mang!

[srombado]

i'M GLAD i CAUGHT YA. What time is it there right now, so I have some idea of the time difference. Have you done the Bridge climb? What's a chook?:)

[ab-swing asianbabe]

9.30pm
I haven't done the "climb" but I've been over the bridge.. its not really the same, though (the climb is more for tourists!!!!!!) :) but my brother just took his girl on one and I believe they had fun:D

[srombado]

Thanks Liv, I'll let you get to sleep. Night-night.

[srombado]

what a session, about 45 minutes and an incredible pump. The ALPHA MALE STATUS IS STILL SECURE:D...HAHA
Check this out":
I got my workout on and ohhhhhh baby what a freakin weight session.....
Short and sweet and to the point, Let the weight speak for itself!!!

Single arm db row
100 x 10
100 x 9
100 x 9
100 x 12 (these were to fail and then some) none of that swinging BS, STRICT SLOW PULLS AND RELEASE.

CLOSE GRIP SEATED CABLE ROW
195 X 12
225 X 12
225 X 8 + 2
225 X 10 + 2
Pull and squeeze and hold for a count before releasing until the forced reps then let the pain begin

rear delt rope rows
110 x 12 x 3
I just found these on bb.com exercises and decided to try and I like em, they are high pulls and isolate the rear delts wonderfully.

HEAVY MF ARM DAY
CLOSE GRIP BENCH
225 X 20
275 X 12
315 X 8
350 X 5 IT WAS THREE REPS CLEAN AND TWO MORE WITH A VERY LIGHT SPOT... F&*K YEAH, TEAM AMERICA

Barbell Curl
135 x 8
135 x8
135 x 6
135 x 8 + 2 forced

THAT WAS THE SH*T, CAUSE ALL AROUND ME GUYS WERE BENCHING WHAT I WAS CURLING FOR REPS and this was clean, no swinging and using my body only arm strength BABY and that feels good, knowing that nobody can do what you can do...LOL


My focus was razor sharp man, I swear I was feeling good throughout this entire workout. I'm glad I decided to suck it up and get my PUMP ON:D
One of the best and I was all alone, no partner, just me and the iron. I like it that way sometimes it's more personal.

Thanks everyone for all your support, it truly motivates the sh*T OUTTA ME TO BRING YOU WHAT YOU WANT and drives me to new heights and goals.

Tomorrow is leg day, let's see what that brings;)

[curiouskitty]

Man sounds awesome!! I was thinkin' about you in the gym this mornin' ;) I was striving to lift and exceed my usage of muscle power, my brain thought just push past the shaking and kick it in the ass!! Man did I. You have helped me tons!! I have upped alot of my weights about 5-10# plus a little help from Thermoloid and P-K. But you were in my head this morning, very motivating!! Thanks for that LOL

Have a good New Year.

[SPACECLOWN]

http://i95.photobucket.com/albums/l149/Grim_Recycler/1161436661308.jpg

Kick ass WO again. You definately bring the intensity!

[srombado]

SC-LMAO
I'll update later but let just say (I will never ever do three scoops of the ROK again), PUKING, not fun today):(, Still had a great workout:D

[DinoT1985]

SC-LMAO
I'll update later but let just say (I will never ever do three scoops of the ROK again), PUKING, not fun today):(, Still had a great workout:D

lol. Real nice feeling, but as soon as you start increasing heart rate, you get light headed and pukish. I recommend three doses with some yogurt to slow down its effects if you ever plan to again.

Someone needs to create power-yogs! increased protein, aminos and god knows what else.

[SPACECLOWN]

SC-LMAO
I'll update later but let just say (I will never ever do three scoops of the ROK again), PUKING, not fun today):(, Still had a great workout:D

Puking? Pussy! You can't handle it? :D Yeah 3 scoops is not recommended. I did it 1 time and that was enough. No puking but started to get a lil rumbly in the tumbly but I was tweaked like a MF.

http://i95.photobucket.com/albums/l149/Grim_Recycler/1162644960081.jpg

[5Six]

Subscribing. It has nothing to do with the women. . .I swear :D

Sorry I am a bit late on this.

[SPACECLOWN]

I not here for the women either :D
http://i62.photobucket.com/albums/h107/gsutke426/green.jpg

[pu12en12g]

http://forum.bodybuilding.com/photo/data/503/DSC00060.JPG


Quads are looking great man !!! :cool:

[5Six]

http://i95.photobucket.com/albums/l149/Grim_Recycler/1162644960081.jpg

Haha. That is f'n awesome. It made my morning

http://www.acc.umu.se/~zqad/cats/1166660967-1164805031105492.b.jpg

Any how off to the gym now :D

[SPACECLOWN]

http://i95.photobucket.com/albums/l149/Grim_Recycler/1161436525247.jpg

[srombado]

This day will live in infamy as the DAY I did 3 scoops of the ROK. You bastards that can handle it, guys My hats off to ya. But f*^k that, The ROK is some POTENT **** MAN. It is not meant to be abused like other substances. I thought I WAS GONNA SEE MY MAKER TODAY of course maybe the fact I squatted 315 x 15 x 4 MIGHT have a little something, something to do with it....hahahahaha

I started with my preexhaust/warmup supersets of
LEG EXTENSION/SEATED LEG CURLS
140 X 25 X 4 LE
140 X 25 X 4 LC
Minimal rest and light weight, I'm not looking to take all my energy with these I just want to warm up the legs , get the blood flowing a good pump before hitting my favorite exercise.
"The Squat"
Started with 225 x 25 reps slowed down towards the end and really stretched out the legs. I was feeling pretty good, the focus was lazer like, tunnel, right on no jitters but it felt almost like I had od'd and it really had'nt hit me yet....Oh sh*t!!!
I threw on 315 after a brief rest, turned on some ENTER SANDMAN and unracked the bar. F*&king A, this felt light, I started hammering out reps like it was 135. and each one I was almost jumping up with this weight at around the 10th rep I slowed down and had to take a breath before descending and then up. After each set I felt really out of breath, light headed, and a little ill. I was definitely amped but this was beginning to feel like too much.
Set four felt beeter than the first three and by rep 11 I was shouting each rep up on the press. i COULD FEEL EVERY MUSCLE WORKING IN MY QUADS , HAMS, GLUTES AND CALVES. bY THE 14THrep Derrick was behind me and just gave a little support so I could pound out the last couple and by the 15th I could'nt have done another.
We racked the weight and headed over to the Leg Press, I told Derrick that I felt a little ill, my stomach was rumbling and I had that dry taste in my mouth. (not that taste your used to CLOWN:D)...hahahahaha
Well, needless to say I paid homage to the porcelin God, finished that business and headed bacjk to finish the work out.
Leg Presses: Light weight
525 x 20 x 4
calf raises
325 x 20 x 4
Standing Leg Curls
90 each leg x 15 x 3
I was completely exhausted after the workout.
No problems after expelling mostly water and I think that was mostly the contents. Just got a little over heated.
With the workout finished I walked over to one of the TV's that was reporting
Saddam had been Executed. Must've been happening while I was puking....How fitting;)

[5Six]

http://i95.photobucket.com/albums/l149/Grim_Recycler/1161436525247.jpg

:D

http://www.acc.umu.se/~zqad/cats/1166737792-1163115530012.jpg

[srombado]

Quads are looking great man !!! :cool:

how'd you do that, that's cool

[DinoT1985]

A log with lots of pussy, men, women and spaceclown. Madness.

[SPACECLOWN]

Nice job puking and finishing it up. Thats true dedication. Man they don't **** around after we handed them Saddamm.

http://i95.photobucket.com/albums/l149/Grim_Recycler/1133105605398.jpg

[5Six]

So after seeing your intensity and just finshed a crazy leg workout. I feel like I should head back to the gym and attempt, key word attempt to show you up. This is very unlikely to happen right now though.

Keep on reppin' srombado :D

[SPACECLOWN]

I can e-kick his ass :D watch this just writing this I did 1000lb squat while eating waffles. Go ahead an top that!
http://i95.photobucket.com/albums/l149/Grim_Recycler/1158839362587.jpg

[5Six]

http://www.acc.umu.se/~zqad/cats/1166737792-1166676970686849.jpg

Perhaps this is the most pussy srombado seen in awhile? :D

[DinoT1985]

http://www.acc.umu.se/~zqad/cats/1166737792-1166676970686849.jpg

Perhaps this is the most pussy srombado seen in awhile? :D

lol. thats a great pic. lol.

with those wheels, do they give him enough room to thrust for pussy? :p

[SPACECLOWN]

http://i95.photobucket.com/albums/l149/Grim_Recycler/1158985263440.gif

[Millennium 1]

Oh yeah, did I ever mention that three scoops all at once isn't recommended? Three scoops split up throughout the day can be tolerated a bit better. Leg day and puking just go hand in hand brother! It's just excellerated by three scoops.

Sick a$$ leg workout man. Way to hang in there!

[SPACECLOWN]

http://www.acc.umu.se/~zqad/cats/1164814158-baffroomuo8.b.jpg

[SPACECLOWN]

http://www.acc.umu.se/~zqad/cats/1163980860-1163685930517.b.jpg

[DinoT1985]

http://radio.javaranch.com/mikec/images/Pet_Kung_Fu.jpg

[srombado]

You freakin guys crack me up!!:D
I never know what I'll find when I open my log. Weird thing last night I could'nt sleep, just laid there staring at the ceiling for about 4 hours after I got off work.
So Matt, now you tell me 3 scoops at once is'nt recommended...coo-coo,coo-coo,coo-coo.....:D I think 2 was the magic number, if you want super intense, but I would say that one scoop is perfect. I think millinneum has done a great job with this product. It does what it says it will do and you don't waste your money. I don't see myself building a tolerance if yesterday is any indicator.
Today is an off day but I'm planning a little cardio session, 1 hour, later today or night.

[5Six]

One last one before I head to bed :D

http://www.acc.umu.se/~zqad/cats/1166660967-1166049337146359.jpg

[5Six]

I am sorry. This cracked me up hard.

http://www.acc.umu.se/~zqad/cats/1166660967-1166635285686809.jpg

[srombado]

http://www.acc.umu.se/~zqad/cats/1166737792-1166676970686849.jpg

Perhaps this is the most pussy srombado seen in awhile? :D

True:D

[msrombado]

You won't have to worry about that too much long! lol You'll be tired of me when I'm done with you. Haha

[Millennium 1]

You won't have to worry about that too much long! lol You'll be tired of me when I'm done with you. Haha
Sounds like you're in for it big guy!

Have a safe and Happy New Year!

[SPACECLOWN]

Happy New Year

This one is just cause my son collects these damn things and I hear about pokeman all ****ing day
http://i95.photobucket.com/albums/l149/Grim_Recycler/1159911494410.jpg

[DinoT1985]

Happy New Year

This one is just cause my son collects these damn things and I hear about pokeman all ****ing day
http://i95.photobucket.com/albums/l149/Grim_Recycler/1159911494410.jpg

Pikachu is badd ass :cool: I still have my Pokemon yellow, lol.

[srombado]

Yesterday was supposed to be an off day but I got a WILD hair up my A$$ and then Derrick showed up and it was like, it was meant to be. When he walked in I had just changed into a tshirt to go and rep out some chest (light), DB's, so we headed over and grabbed the 40's to warm up and repped out about 25-30 then did some flyes just to stretch it out. I got up walked over and grabbed the 120's and set them down in front of the bench. Derrick was finishing his warm up and we made some small talk while I was resting. I then grabbed the weight, sat back, bringing the DB's to my chest and started repping out 12 quick, felt pretty good, usually I don't hit these until I'VE EXHASTED THE PECS, so doing 12 felt pretty awesome!
I rested about 2 minutes and grabbed them up, not enough rest, only got 9 this time. Rested another 2 minutes and hit 6 so I decided to drop down to the 100's and add some superset flyes to failure (did I mention that this was a light workout):)
Next set were the 100's x 10 and I was trying to work on forcing the weight up as quick as possible. I immediately dropped the 100's and grabbed the 40's and started repping out some flyes, not sure how many but it was to failure and by the time I was finished I could'nt raise my arms up, Derrick tried to give me a high 5 and all I got up was the index finger next to my chest about nipple high. My chest was smoked, I rested and did two more sets and the last set was beyond failure 100's/ 40's/ 20's , by the time I got to the 20's I wasn't even performing what you could call a flye. Every rep the weight was getting closer and closer until I was hitting my chest trying to force a facsimile of a flye from my pecs. I was whimpering like a puppy that's been left outside in the cold.
Well, Derrick had to get back to work and that was about 30 minuites of work. I decided to go ahead and hit my tri's and rear delts after he left and
did incline seated ez curl extensions with 115lb 15,15,12,12,
next up were 4 sets of tri kickbacks with 30lb DB X 10 REPS EACH.
Rear delt DB raises laying face down on the incline bench with 30lb and then it was over to the cable crossover for some reverse high position flyes with 40 lbs each side, not sure how many but went past failure.
This was an impromptu workout and one of the best I've had in a while.
I did 45 minutes of stairmaster last night before going to bed. That's hw I spent my New Years, and wouldn't have wanted it any other way.
I slept for about 5 hours and was back at it this morning. Derrick decided to stick with the workout and did chest again, bad move on his part, but that's ok he's youing and resilient and can train like that. I don't think he'll do it again though...HEHEHEHEHEHE
While he and Warren were doing their chest I started in with some standing DB CURLS. 45LBS X 10 X 4
i REALLY THINK THAT this plan of working the arms out 3x per week is paying off. Derrick,Warren and Arnold (another friend on the plan) are making some nice gains in both strength and size.
The next exercise was Seated Barbell press BTN: I began with 135 x 20 as a warm up and Derrick look at me like I had just taken the last slice of pizza. Of course I made a snide comment;) just me...
2nd set 185 x 12, 3rd set gets interesting 225 and HIT 6 AND MY BODY STARTS QUAKING, I dig in my heels and press up, 7, 8 and Warren is behind me with the spot, 9 and I take it down again and can't feel anything, I hear only silence and the burst of my shout, I feel my face contorting into some hideous formation but all around me people are stopped. That was the 3rd set. I rest for a good 3 minutes and load 250 on the bar. I look around and people aren't even bench pressing what I'm about to do on a Behind the neck press. I chalk up the hands and cinch my belt tight, it's a large belt and it's not fitting right, THAT'S F*#KING AWESOME!!! I'ts too big...HAHAHAHA
I sit and place my hands, give the nod and get the lift off. I bring it down just behind my skull and press up, down again and up with a shout, # 3 and F*#k, it feels heavy I PRESS UP AND Warren grabs with a spot down with number 4 and I press up but it doesn't seem to want to go up, it does and Warren says "all you", I come down with #5 and it takes everything I have to push this bar up, locked out and rack. That was awesome!!!!!
Superseted arms is the final exercises and I am not really wanting any part of these. but screw it that's what I'm here for, right?
Seated DB Curls (Incline) & rope Tri extensions
40 x 10/175 x 15 x 4 sets but on the 4th set Derrick decided to pull out the stops and drop set 2x. Of course I had to SCHOOL my man and went to complete failure with the 40's before picking up the 20's and by the time I was finished I was'nt even doing a curl, it was more of a "HURL"
tHEN IT was over to the tricep press downs and I dropped these three times to failure.
This was a great workout but I was glad it was done. I'll do cardio later tonight.
Derrick has ordered the Rok and it should be here soon, day or two then he will see.... He know not to take three scoops at once (or at all)...hahahaha
I also have another guy that just started working here and he's from Bosnia, he like the ROK but I also got him taking Shred XS. He just started but he seems to really like how it's working for him.

[Millennium 1]

Ok, well those were just a sick workouts! I'm gonna feel like a pile if I just watch football all day so I guess it's off to train Srombado style.

Once Derrick is on the Rok you guys are going to puch each other to the brink of extinction. Thanks for recommending our products, I really appreciated it :) You're awesome! Good luck with cardio later on.

[NuclearArms]

Great workout there big guy. Have a great New Year and be careful over there.

[Gym God]

Happy New Year SRombado!!!

Regardless that your thread continues to be highjacked by pussies :D... you are still putting together a great log. Well done. :)

[DinoT1985]

Superset on arms are great and thats one killer workout!

[5Six]

Thats a killer chest workout! I love doing the reverse dumbell raises on an incline it hits 'em good. Another good exercise is to do it on a pec deck, if th eone in your gym allows it. Oh! Incline shrugs those are killer also.

[SPACECLOWN]

Happy New Year SRombado!!!

Regardless that your thread continues to be highjacked by pussies :D... you are still putting together a great log. Well done. :)

http://www.acc.umu.se/~zqad/cats/1166518423-MCBCT7MDER4CR3UOUBOOYQGKACKPV5IS.b.jpg

[5Six]

I have been told to post more pussy! So I must obliege! :D

http://www.acc.umu.se/~zqad/cats/1166737792-1166176375196500.b.jpg

[5Six]

This is what I debate all day inside my head. And it shall be the last one before I head to bed!

http://www.acc.umu.se/~zqad/cats/1166649580-killsuperman6sr6su.jpg

[srombado]

Because all I see is "PUSSY":D Sorry ladies that are reading this. Lets get back to the HOT WOMEN UPLOADS, so I can "UNLOAD", in my down (I mean "UP", WAY UP. time)...LOL
tHERE IS JUST NOT MUCH TO REPORT EXCEPT THAT I've been doing a sh*tload of cardio and it MF'ing paying off...
Check the new avi! The abs are coming in... I mean, it surprised the sh8T OUT OF ME today as well as my bud that took the photos. They just freakin came up outta nowhere... Now that is some motivating, change your life, kind of stuff...
Yesterday was an off day. Off the weights but on Cardio. 45 minutes at 0500 on the Life step stepper, level 12, manual, burned about 900 calories. Hell, I don't even count the cals, I just make sure that my HR is anywhere between 140-150 and sometimes when I'm froggy, 160+. The key is the time must be put in and under those conditions. I feel like I'm learning more and more each day, how my body responds and what I need to do to get it where I want it.
After the morning cardio, I grabbed the leather wrist wraps and secured myself to a pull up bar, wide grip and repped out 15 Gorilla Curls. Guys these freakin things will smoke your ass in a hurry. You feel as though you are being stretched across the "RACK". These pull every muscle you have and some you never knew about.
The 2nd set was only 10 then, hanging there straight arm, and pulling out some straight leg raises, followed by oblique twists (each side ), then bent knee raises to failure. I did three sets of these and I could'nt hardly walk when I was done. The hip flexors feel like you've never worked them before after you've finished this.
Later last night, after work, I put in another 45 minutes on the Sports Art Stepper (another good machine). Took a shower and hit the sack.
I woke at 0400 and took the triple tweak treat and headed back for another 45 minutes, Treadmill Incline walking at 3.5mph and a 15 degree incline, heart rate averaged 140 and burned 700 calories. I have'nt trained weight yet but will later today.

I noticed yesterday morning, after taking the triple stack I'm on that I felt the jitters briefly. Could be that I missed my shake The night before bed, could've been not enough water in me. This morning was ok, no jitters, only a bit fatigued and the supps helped push me through.
One scoop of the Rok is all I need.
My recovery is good.
Endurance is great, Cordygen5, I'll never go without this stuff.
Strength is great and seems to be increasing. Also I feel pumped well after the workout. Vascularity is evident in photos,
Focus is really phenominal, I mean it's like Lazer sharp, no matter what I'm doing, cardio o weight training, I get zoned in and HONED IN. Just keep pushing through.

[StlBarbie]

http://i4.photobucket.com/albums/y129/92Roadster/Hot%20Babes/d2dd5e47.jpg

:)HAPPY HuMp DAY SROMBADO!!!!!:)

Keep kicking a$$ BUD!!!:)

[srombado]

http://i4.photobucket.com/albums/y129/92Roadster/Hot%20Babes/d2dd5e47.jpg

:)HAPPY HuMp DAY SROMBADO!!!!!:)

Keep kicking a$$ BUD!!!:)

Barb, I luv u!! I'm taking her back to the room with me tonight...HEHEHEHEHE

[NuclearArms]

I see Barb got the boob job after!!

[StlBarbie]

:eek:
:D
:eek:
:D
I saw THAT!!:p

[SPACECLOWN]

http://i29.photobucket.com/albums/c285/mommiemuscle/niceassxs5.gif

[5Six]

This is for Srombado! I posted this in another thread of his. . I think. But more the merrier :D

http://img.photobucket.com/albums/v96/Unhooked/3942.jpg

[DinoT1985]

My contribution.

OPEN (http://www.yourfilehost.com/postroll.php?vidlink=http://38.119.88.17/dl/9ffa2360f0cc73931c4a762e41726ced/459c2760/video/06521227_squeeze.wmv)

[StlBarbie]

I SHOULD have known what to expect from DINO!!!!!!!!!!:rolleyes: :D

[Millennium 1]

I noticed yesterday morning, after taking the triple stack I'm on that I felt the jitters briefly. Could be that I missed my shake The night before bed, could've been not enough water in me.

Maybe it's because you're a light weight with all of those sick a$$ abs showing! :) Nice new avi! Your progress is sweet and fast I might say!

[SPACECLOWN]

http://i6.photobucket.com/albums/y224/MajorShav/thpussywithpussy.gif

[StlBarbie]

http://i6.photobucket.com/albums/y224/MajorShav/thpussywithpussy.gif


^^^:rolleyes:^^^

WAVES SROMBADO!!!!:)
How goes it today???

[SPACECLOWN]

http://i101.photobucket.com/albums/m67/chillywilly_68/nicebutt16a7cl.gif

[5Six]

I am sorry SC, I will be gone for three or so days :( Keep on posting and Srombado, can't wait to see you have in store for when I come back.

[DinoT1985]

http://i6.photobucket.com/albums/y224/MajorShav/thpussywithpussy.gif

FAP FAP FAP

(not me fapping btw. Like pussy but not that kind^^^)

[srombado]

http://i6.photobucket.com/albums/y224/MajorShav/thpussywithpussy.gif

yOU ARE a very DEMENTED MAN:D

[ab-swing asianbabe]

:eek:!!!!
*covers eyes*!!!!

[srombado]

It's been a weird couple of days. arrgggghhhh... my body said "REST" MFer!!!!
Nothing yesterday, I took the Rok at 1300 and had boocoo energy. I also let a friend try it since his tub had come in and he looked all geeked out on the weight floor. The Rok scared the sh*t outta him but he just came back in the office today and he took his that he had received and said "that is some good Sh*t"...;) (still looking all geeked out...HAHAHAHAAHA)
i WAS PLANNING ON HITTING IT THIS MORNING BUT MY BODY WAS still telling me I needed rest so I slept in the extra 2 hours and that seemed to do the trick.
Earlier today the power went out and I figured that was as good a time as any to hit some cardio so I hit the Rok first. Then headed over to the Life Step set it to manual, level 10 and started out. At 15 minutes into the 45 goal I was feeling a lot of energy, so I bumped it up to level 14, hitting about 7 floors per minute, this consequently was the same time that ACDC's "Whole Lotta Rosie" came on the Zune. That is a bad ass song and one that is sure to get you thumping....dadadadadada-dundundundun-dadadadadadada-dundundun, she ain't exactly pretty, she ain't small....hahahahaaha
10 minutes later I had listened to this song for a second time and I had the sweat pouring from my head and slung all over the machine...
at 35 minutes I cut it back down to level 10 and started my beginning cool down my HR HIT 163 at the high end and never went below 154 at the working range.
I decided I wanted to hit the chest and some tri's today
I started out with flat bench
warmed up with the bar then threw on 135, 225. and then jumped in with 315 x 10 reps. 8 were me and two spotted.
315 x 8
365 x 3 + 2 spotted
315 x 6 x 2
Strength was there today and to think I slept in cause I felt like crap

Cable crossovers
60 x 15 x 4
chest was feeling totally pumped

DB Extensions (120lb total weight) these are done lying on a flat bench and holding the DB's in each hand and performing a skull crusher but you get a better ROM, IMO.
60 x 15 x 2
60 x 13 x 1
60 x 12 x 1

Rear Delt Raises
20 x 15 x 1
40 x 12 x 2
30 x 15 x 1

Reverse grip Bench
135 x 15 x 1
225 x 10 x 1
275 x 8 x 1

I'm feeling pretty tired right now and I can't wait to get off so I can go straight to sleep:D

[5Six]

Because all I see is "PUSSY":D Sorry ladies that are reading this. Lets get back to the HOT WOMEN UPLOADS, so I can "UNLOAD", in my down (I mean "UP", WAY UP. time)...LOL

I just noticed how subtly that was! LOL.

[srombado]

I just noticed how subtly that was! LOL.

Yeah and it's the first thing you see when you open this page:D

[SPACECLOWN]

FAP FAP FAP
http://i27.photobucket.com/albums/c167/PIITBpitbull/10y89.jpg

http://i77.photobucket.com/albums/j67/lovexpression/fap.jpg

[srombado]

FAP FAP FAP
http://i27.photobucket.com/albums/c167/PIITBpitbull/10y89.jpg

http://i77.photobucket.com/albums/j67/lovexpression/fap.jpg

I want the top kitty on my key"BOARD"...HEHEHEHE

[SPACECLOWN]

Close your eyes and she's yours. BTW I gonna bang some real kitty tonight, hehehe, I give a few pumps for you!

[StlBarbie]

http://i138.photobucket.com/albums/q264/stlbarbie/jessica.jpg

http://i44.photobucket.com/albums/f19/4evertexan/pat_lady_flag.jpg

HAVE A GREAT WEEKEND Srombado!!!!!!!!:D
So happy to see you still tearing it up all over the place!!! :)

[curiouskitty]

I've got my own...uh hum ... pussy and it gets petted very nicely...LOL Have a good weekend srombado. I should be getting my 'ROK' soon.

[srombado]

I've got my own...uh hum ... pussy and it gets petted very nicely...LOL Have a good weekend srombado. I should be getting my 'ROK' soon.

You're killing me over here:D Have a great weekend...

[hurley954]

http://i4.photobucket.com/albums/y129/92Roadster/Hot%20Babes/d2dd5e47.jpg

:)HAPPY HuMp DAY SROMBADO!!!!!:)

Keep kicking a$$ BUD!!!:)

It it wierd that I find that breast unattractive? I mean man, I think I can see veins popping outta that thing. It also seems like it would drop straight to the ground if it werent for that top shes wearing....hmmmm

[StlBarbie]

http://i90.photobucket.com/albums/k252/scumming4/motivation.jpg

HAPPY WEEKENDING Srombado!!!!!!!!:D:D:D

[srombado]

LEGS TODAY!!!!!!!!!!
and WOWWEEEEEEEEEEEE!!!! What a day for the Squat.....
I held off on the ROK until just before I started training today, man I've never had a supp hit me so fast. I just ordered my next tub and it's the CRUSHING PUNCH along with the STAPLE of Cordygen5. I'm a Millinneum Whore and I don't who knows it:D
Derek got in at around 0500 this morning and I had just arrived myself. I check the BB.COM forums. and powershot the ROK with a splash of waterthen headed out to the "RACK".
Man, leg training is unlike any other bodypart and when your under that bar, hell there just ain't no feeling like it in the world.
I let D warm up first. 135 on the bar. My legs have been cramping on me a bit and just felt kind of tight and in need of a good stretch. I hit the 135 and took all the way down balls to the floor and varied the tempo it really felt like I was'nt lifting anything, about 20 reps and I racked it. D started throwing on another 45 and I had to reign his spunky ass in. He took the rok today as well and man he needed it, been pulling some freakin crazy a$$ hours with little to no sleep and my hats off to him for even being here this morning.
SO WE DO ANOTHER SET OF 135 EACH then I get to the floor for some serious stretching then load 225 for another warmup before starting in on the work sets.
315 x 10 x 1
405 x 10 x 2
405 x 8 x 1
Derek kept pushing me, I guess because I made him drop weight and rep out until I was satisfied. Guess I got my point across;) form,form,form
We then did triple drop sets on leg extensions & leg curls
leg ext on the Hammer Strength Iso Lat (weight is each leg)
135 to failure
90 to failure
45 to failure
we did two sets only and my quads were seriously on fire, my legs felt like buckling as soon as I finished each set.
Standing leg curls on the Pro Maxima ISO Leg ext used as a standing curl
115 to failure
70 to failure
25 to failure
two set here and the 25's felt like 125.
This was all we did and my legs felt like I had run them through the wringer.
No cardio today. Tomorrow is an off day and I will do some cardio 45 min-1 hr and some abs and calves.

Energy level is very high today. Everyone that I've put on the Rok loves it. One comment was the focus he feels is unlike anything he''s ever tried.
Until tomorrow.

[srombado]

http://i90.photobucket.com/albums/k252/scumming4/motivation.jpg

HAPPY WEEKENDING Srombado!!!!!!!!:D:D:D

Now that's a beautiful RACK:D...TONGUE HANGING OUT.....

[SPACECLOWN]

Damn intense WO's Steve! Now go Fap!
http://i29.photobucket.com/albums/c266/Defcon2030/hot%20girls/chicks.jpg

[DinoT1985]

Damn Id love to leg train with you. Pushing on legs is the best.

[srombado]

Today was going to be an off day with cardio only but plans change:D
Woke up at 0600 and headed in to work. I stopped off and grabbed 6 hardboiled eggs, 1/2 cup of oatmeal and two pieces of toast with two 1 oz packs of peanut butter.
I took the Rok today at around 1120am
I started 45 minutes of cardio, around 1130, when things had slowed down and everything was taken care of. I hit the Life Stepper at level 10, Manual Mode. I really just wanted to take it easy. I wasn't feeling it, meaning I would really rather be doing something else, like nothing just being lazy, but I'm here paying the dues and they MUST be paid. At about 26 minutes into it everything seemed to be good, I was feeling good, glad I didn't just quit and knew I was working this sh*t off my body. I finished up the time and had burned about 700 cals.
I then decided to do some shoulders since I had'nt really isolated them during this training and just wanted to see if I had made any progress working the program. Holy crap!!! I started off with DB Shoulder presses and I didn't feel like I needed a warmup set, just a few shoulder rotations and I grabbed the 100's. I placed them on the knees and kicked up first the right then the left, got centered and started pressing. The first set was 15 and man did it feel great. My shoulders felt strong, for sure!
I did three more sets resting in between for about 2 minutes each time.
100 x 12
100 x 12
100 x 10

Next up Seated double drop set Side Lateral DB Raises
30/20 x 12/10
30/20 x 8/10 x 3
My freakin Delts were on fire, that slow intense burn that nothing can take away except heavy Shrugs , which were next on the menu

Loaded 405 and strapped myself to the bar
405 x 15 x 3, I powered a few extra out at the end of each set and then just let the weight pull the pain out of the delts. On the last set I really took them slow, scrunching, holding at the top for a moment before letting it down and resuming then I forced them quick before calling it a day.
It was a great workout, one of those unexpected GEMS you find when you push yourself beyond what you expect.
I had left the HR monitor on during the weight session and by the end I had burned 1200 calories and 40% of them were Fat, or so says the Polar HR monitor:)

The diet was good today. I had a shake before the workout and ate two Subway sandwiches, I was starving.
I've drank about 1.5 gallons of water today.
Yesterday and today I felt real "speedy" especially when I was speaking to people. MY FACE AND MOUTH FELT LIKE THEY WERE MOVING INVOLUNTARILY. I'm not sure if it could be the MX and Ragnarok together, but it's not a big deal just something I noticed. It could be nothing.
I forgot to take the Cordygen5 today, left it in the room.

[StlBarbie]

http://i107.photobucket.com/albums/m293/seshults/readytoplay.jpg

HERE YA GO BEAST!!!!!!!!!!!!!:D
One hell of a WO Srombado!!!!!
YOU ARE SO ..................... MOTIVATING!!!!!!!:)

Enjoy your Sunday!!!:)

[curiouskitty]

http://i107.photobucket.com/albums/m293/seshults/readytoplay.jpg

HERE YA GO BEAST!!!!!!!!!!!!!:D
One hell of a WO Srombado!!!!!
YOU ARE SO ..................... MOTIVATING!!!!!!!:)

Enjoy your Sunday!!!:)
This log is starting to look alot like my Fyre log....I'm likin' it (no gayness) LOL I just want to say, HOLY BISQUITS!! I am really motivated to get to the gym, I wanna look like that when I grow up!!

[NuclearArms]

Barb, what are you doing with all these pictures on your computer?

[storm9]

nice WO'S!

[StlBarbie]

Barb, what are you doing with all these pictures on your computer?


I thought I was just downloading them from YOURS!!!!!!!:D:D:D

TELL ME THE WEEKEND IS NOT ALMOST OVER ..........NO!!!!!!!!!!!!!!!:(

WAVES AGAIN Srombado!! :)

[Millennium 1]

You are an absolute manster. Pounding out a workout like that on whim? It's tough for most to be that intense when they plan the workout.

It's nice to see you keeping your stregnth while cutting up as it doesn't often happen that way! Solid

[SPACECLOWN]

I really need to start reading this log before my WO's! It gets me all pumped up. Then Barbie posting boobies! THis log roks

[SPACECLOWN]

I really need to start reading this log before my WO's! It gets me all pumped up. Then Barbie posting boobies! THis log roks

[Gym God]

Pardon my French but f**k me. Now this an incentive to work my ass off!!!

No clown not your picture in your avatar - but the sexy ladies!!! :D

[SPACECLOWN]

French but f**k me.
:eek:

[StlBarbie]

http://i138.photobucket.com/albums/q264/stlbarbie/5619d2e3.jpg

:D:D:D

[5Six]

I am not being productive. I should be studying and somehow venture into this thread and not want to leave :(

[srombado]

Sorry no post yesterday, I'll update in a bit, BARB, that a#$$ is movitating me to increase my ENDURANCE:D
i'LL BE BACKKKK SOON,

[DinoT1985]

I am not being productive. I should be studying and somehow venture into this thread and not want to leave :(

Well you're getting a workout from it. Is your right arm bigger now than your left? ;) Hiding the evidence in your avatar lol.

[StlBarbie]

Well you're getting a workout from it. Is your right arm bigger now than your left? ;) Hiding the evidence in your avatar lol.

LMAO DINO ........... You wouldn't be saying THAT if he could reach you with either arm!!!!!!!!!! :eek: :p

[5Six]

Well you're getting a workout from it. Is your right arm bigger now than your left? ;) Hiding the evidence in your avatar lol.

You have my figured out. It's true! I can't keep it a secret any longer :(

[srombado]

Alright Guys, I'm the only "AUTHORIZED" (MONKEY SPANKER), in this thread (cause it's mine:D)
5-6 - I was wondering why you're only showing off the right arm, now Dino has made everything Crystal Clear;)

Training yesterday and toda with the ROK!
CARDIO YESTERDAY MORNING- ABOUT THE SAME AS USUAL. I do notice that I am not sweating like I use to, but I'm also not going as high intensity as before. My shirt is still soaked just not dripping.
Yesterdays workoutwent as this
I just trained back because I didn't have a lot of time:
Pull ups (BW)
4 X 10
HS Seated Row Wide Grip
180 EACH SIDE
4 x 10 with a few forced reps at the end of each set
Wide Grip Lat Pull Downs
250 x 10 x 2
Close Grip Pull Downs
250 x 10 x 2
BACK FELT VERY PUMPED AFTER THIS WORKOUT!!
Today was another cardio day and I threw in some Bi's
Not much time for today's workout...
45 minutes on the Stepper
DB Standing Curls
25 x 15 Alternating
40 x 12 Alt
25 x 10 together (wide)
40 x 10 together
50 x 10/25 x 10/15 x 10 Fail

HS Plate Loaded Preachers
90 x 10 x 2
45 x 10 x 1 (single arm)

That was it guys, sorry for the speedy update but I have a meeting to attend and time eludes me today. Everywhere I turn I have an issue to deal with.

[Gym God]

Looking good. You have to hate the speedy training though. Physically you may be there but pychologically you are way off...but you made it through anyways and that is dedication.

[SPACECLOWN]

THat may be dedication butt this is beaver!
http://i126.photobucket.com/albums/p108/dokiedookie/w-m1600a4.jpg

[5Six]

5-6 - I was wondering why you're only showing off the right arm, now Dino has made everything Crystal Clear;)


The answer is fairly obvious, my left arm is so damn near perfect that I don't want to show anyone up. I am a humble guy, what can I say. :cool:

[srombado]

The answer is fairly obvious, my left arm is so damn near perfect that I don't want to show anyone up. I am a humble guy, what can I say. :cool:

5-6 I nearly didn't get past the Clowns laest addition, DAMN!!! that is one HOT pic CLOWN...Thank you sir....MAY I HAVE ANOTHER:D

[StlBarbie]

http://i43.photobucket.com/albums/e362/mikamouse21/pamela.gif

HAVE a GOOD ONE SROMBADO!!! :D

[SPACECLOWN]

http://i136.photobucket.com/albums/q164/angelwade/vida-guerra-1024x768-23236.jpg

[5Six]

Okay, I am trying to do antaomy homework. And all the the sudden I hear a notifcation I have an email. I go and check it and it brought me here!

STOP TRYING TO HINDER MY PRODUCTIVITY!

But she is also so hot :D

[SPACECLOWN]

Anatomy homework? Is that fancy talk for beating your meat? :D

[5Six]

Anatomy homework? Is that fancy talk for beating your meat? :D

No, that is just plain called masturbation .

Any how, I seen this pic and thought of Srombado! Sorry for the pussy pic, :D









http://www.acc.umu.se/~zqad/cats/1168382483-Angry_Shaved_Cat.b.jpg

[srombado]

Yesyerday was very hectic and strange, not as strage as the day before.
I'm sure everyone with a tv heard about the plane crash that happened here on Tuesday morning. My workout partner was one of the first responders to the scene and yesterdays workout was a really good one. We had to keep his mind off the things he had witnessed...Please keep him in your prayers and if you don't pray, then, in your thoughts, not only him but the family members that have to deal with the loss of their loved ones on that day. I spent the past couple of days thinking about finality and reality of what can happen in an instant, especially over here. It is not all consuming and if I thought I was in danger then I wouldn't be here. It was a terrible accident and I'm sorry that he had to see that first hand. I told him to speak with someone, qualified to deal with the psychological aspect of such an event, a person just can't hold onto that kind of stuff.
He made certain that I was a hurtin puppy by the time we finished the workout:D
We started with Chest then shoulders and finally triceps.
Bench Press
W/U
135 X 15 X 2
225 X 12 X 1
315 X 10 X 1
315 X 8 X 1
365 X 3 X 1 (1 CLEAN AND THE NEXT TWO WERE FORCED)
315 X 6 X 1
DROP SET
315 X 5/ 225 X 8/ 135 X 8
I was seriously pumped from this. When we started I was a bit tight.

Flat DB Flyes
60 x 12 x 4
My chest and shoulders were on fire after each set
Derek was smiling, and I was bitchin and whinin about how much I wass hurtin.
I could'nt seem to hit the groove, my mind has'nt been in the right place over the past week but I decided that the only way aroung it was to hit it head on. The next exercise was Side DB Raises but I thought it was rear delts so while Derek did the sides I was doing the Bent over rear raises and he looked at me and said it's sides, I responded back with, "well lets do both supersetted"! he just glared at me and after the first of four sets we were both crying
Rears Sides
40 x 3 x 12 30 x 12 x 3
30 x 12 x 1 20 x 12 x 1

Triple drop Tri Extension
110/ 60/ 30
failure on each drop and did 2 sets
Done!!!
No bi's today since I did yesterday.

I did the Rok when I woke up and did not get to workout until about 1 hr and 15 minutes later. I didn't feel any extra energy but when I needed to make it happen I did have a little extra push. Strength is about the same. Pump was awesome!
Derek made a comment after the workout about the Focus aspect of the Rok. He said that the Focus really works but it works both ways, if you are already thinking about "Bad" things, it is intensified. Hopefully none of us will ever have to see what he saw the other day.
God Bless,

[StlBarbie]

http://i44.photobucket.com/albums/f19/4evertexan/pleasegod5xu.jpg

So sorry ....
Keeping you in our prayers Srombado!!! :)

[curiouskitty]

I am very sorry to hear about any soldiers having to go through any of that. I will keep in my prayers and thoughts, not only for him but for everyone else over there.

[curiouskitty]

http://i44.photobucket.com/albums/f19/4evertexan/pleasegod5xu.jpg

So sorry ....
Keeping you in our prayers Srombado!!! :)
AMEN!!

[5Six]

I am very sorry to hear such a thing. My prayers witll go out to you, your soliders, also their familys ans friends.

[derek.whisler]

Hey I am new to this, but I am Derek, Srombado's training partner, I would likt to say thank you for all you support. And steve how you feelin :P get ready to die, tomrrow is going to be insaine

[srombado]

Hey I am new to this, but I am Derek, Srombado's training partner, I would likt to say thank you for all you support. And steve how you feelin :P get ready to die, tomrrow is going to be insaine

See what I have to put up with. Oh Sh*t. Now you're gonna hear it first hand:D
Welcome "D", to my OTHER world!!!!!
Now if I can just get you to fill out my log, I'd be set...LOL

[srombado]

Thanks everyone for your continued support and prayers, it truly is felt by everyone who is over here.
What an awesome workout today, well actually I did two separate workouts. This morning was weights with "D" and then I did a short super freaking cardio/CIRCUIT/bodyweight exercise/ super-smoke your ass workout with some of the Doc's that come in and I had given them my word to workout with them (on their terms), watch those words anytime your given the option, run the other way...LOL
BUT SERIOUSLY WHAT AN AWESOME TRAINING SESSION AND WITH SOME NEW FOLKS.
I hit the snooze wayyyyy too many times this morning (hey I was having a really hot dream and Vida G. was all I saw everytime the alarm was turned off, who would'nt stay in bed with Vida,RIGHT.
I did'nt take any supps this morning, my stomach was not feeling like I could hold it down.
I met up with Derek at the pulldown machine and he had just finished the DB ROWS and was starting in with close grip pull downs. I jumped right in and started with 250 x 10. I have some new leather straps that I was trying out. They were made by a tailor over here, a bit wider than the ones you buy but damn are they comfy. We'll see how long they last. A friend of mine had them made and decided to get me a pair as well. It's good to have friends.
Back to training, 4 sets at 250, back was feeling pumped and full. I f*$king love that feeling man, just can't ever get enough of it I wish I could walk around all the time feeling my muscles swolen and full, veins bulging out, with that Lazer sharp vision of focus and drive, Oh yeah I do, It's called RAGNAROK:D
Next on the list was Close Grip Bench, I still had to do my Bent over Rows, so I grabbed the 100# db and decided to superset these two exercises.
I did one set of the rows and jumped under 225 and repped out 20, holy crap!!!!!!!! mhahahahahahahahahaha
There was something that one of my staff had done and my repping out 20 @ 225 was the result. To put it mildly, I was pissed but this was a much more productive way of getting rid of that and clearing my head and to be honest It worked!! Beautifully:D
fOUR SETS OF THESE AND THE LAST WAS 275 X 8.
all we had left was the BB Curl.
I started with 135 and repped 10 but my form suffered and I dropped it down to 95 and finished the next 3 sets here. nothing special today.
So, Last week I met a group that come in and run this circuit training regimen every Friday. It's their group thing and when I saw what they were doing last week I met them and mentioned that the workout looked like a "SUPER- SMOKER"! so they invited me to join them this week, (I could'nt turn it down), so I agreed and boy oh boy. I think they got this w/o from a website called X-FITNESS. Here is what it consisted of:
Assisted pullups (20)
Pushups (30)
Sit ups (40) These SUCKED!!!!!!!!!
Deep Squats down to a medicine ball (50) These were just downright PAINFUL, I REALLY FELT LIKE QUITTING AT 3 sets but finished out.
Four sets and only 3 minutes rest in between.
Not much makes me feel like I want to puke, and I didn't have anything in my stomach except a little water and the Rok, as I had taken it right before I started this. I held strong but man what a great workout! Next week they tell they have something special for me, OH BOY, LUCKY ME, Like I said earlier, IT'S GOOD TO HAVE FRIENDS!!!! That goes both ways...LOL
SOMETIMES THEY GIVE YOU THINGS YOU DON'T REALLY WANT, TOO:D
Well see how the recovery is for legs tomorrow morning.
Derek, I'm gonna smoke your A$$ WITH MY LUNGE WO.
That, my friends is my MOTIVATION!!!!!!
UNTIL TOMORROW

[5Six]

T Like I said earlier, IT'S GOOD TO HAVE FRIENDS!!!! That goes both ways...LOL
SOMETIMES THEY GIVE YOU THINGS YOU DON'T REALLY WANT, TOO:D



This is true! And deep squats with a medicine ball. . .damnnnnnn. That is all I can really say!

[5Six]

Oh yeah!
http://img.photobucket.com/albums/v96/Unhooked/525.jpg

[srombado]

OMG!! 5-6 yOU BEEN HOLDIN ONTO THAT ONE!! Just don't get me banned:D
I'm afraid to see what the Clown brings to the table now;)
I think it's time for a "FURRY LITTLE PUSS"....LOL.....

[NuclearArms]

Good stuff there big guy. You about done with the LS-7?

[Gym God]

Srombado - always a real life story to tell from the ups and downs of your life in Iraq. People may often see your fun side but they also have to hear about the horrific side for a wake up call of how good we have it over hear. Thank you.

[srombado]

Thanks GG. I know there's tragedy everywhere but when it hits about 800m from you you have take a look at your life.
Nuc, Not until about the beginning of Feb. This log will finish before I complete that one.

[derek.whisler]

I can't make any promisses for the morning, just had something come down the line, if i am there then its on like donkey kong if not then its on when i get in

[5Six]

I think it's time for a "FURRY LITTLE PUSS"....LOL.....


As you requested!

http://www.acc.umu.se/~zqad/cats/1168382483-116697181987097.b.jpg

[DinoT1985]

As you requested!

http://www.acc.umu.se/~zqad/cats/1168382483-116697181987097.b.jpg

For the BBW fans

http://happyandhealthypets.com/Precious_Cat.jpg

lol

[SPACECLOWN]

Sorry I am little late. Derek I feel from you and actually can relate. I was an early respondant to a plain crash that took the life of 24 when I was in the Air Force. It is tough but you will get through it. I pray for you all.

[SPACECLOWN]

Back to clown'n

http://i72.photobucket.com/albums/i195/dolcelsy/loosepussy.jpg
http://i72.photobucket.com/albums/i195/dolcelsy/honest_advert021.jpg
http://i79.photobucket.com/albums/j130/harlieboi/wetpussy.jpg

[SPACECLOWN]

http://i30.photobucket.com/albums/c330/robynmartin1/031127tongue.jpg

[derek.whisler]

Sorry I am little late. Derek I feel from you and actually can relate. I was an early respondant to a plain crash that took the life of 24 when I was in the Air Force. It is tough but you will get through it. I pray for you all.

Thanks SC I just keep hitting the gym harder now.

Srombado I will be in at 0900ish get ready it is on

[curiouskitty]

Thanks SC I just keep hitting the gym harder now.

Srombado I will be in at 0900ish get ready it is on
GET 'IM DEREK!! He needs to feel the burn LOL

[StlBarbie]

GET 'IM DEREK!! He needs to feel the burn LOL

x 1000!!!! :D


http://i128.photobucket.com/albums/p194/mhernandez122/blessthemall.gif

http://i143.photobucket.com/albums/r151/thetwins73/rockinweekendhornsup.gif

HAPPY WEEKENDING SOLDIERS!!! :)

[SPACECLOWN]

I think Derek kick Steves ass :D

[curiouskitty]

I think Derek kick Steves ass :D
He likes it, he told me ;).

[derek.whisler]

Ok so it has taken me awhile to get to a computer (its been very hard to walk) but as you all can see I did make it before Steve.

It was on. We did lunges, and lunges and more damn lunges. I have had a heck of time moving around today. He broke me but I got him too. Like hell if I am going to let that old beast out work me.

[pu12en12g]

http://i136.photobucket.com/albums/q164/angelwade/vida-guerra-1024x768-23236.jpg

Niiiiiice !!!

[SPACECLOWN]

Ok so it has taken me awhile to get to a computer (its been very hard to walk) but as you all can see I did make it before Steve.

It was on. We did lunges, and lunges and more damn lunges. I have had a heck of time moving around today. He broke me but I got him too. Like hell if I am going to let that old beast out work me.

LMAO - Is he in the fetal position in his rack? Steve boys kicking your ass :D

[derek.whisler]

Has anybody out there heard form Steve???? He must still be hurting. I guess next time I will have to not work him so hard!!!!! :)

[srombado]

Hold up everyone... The BEAST is just fine!!! I invented PAIN and there ain't enough of it in this world to keep me down. Not having internet access (that's a completely different matter.
DW- Keep talking all that SH*T, remember boy, we didn't get to even finish the Lunge workout the other day. I've got a whole realm of pain for ya.
SC- BEEN OUT OF TOUCH, I'm having issues with internet access and availability.
EVERYONE ELSE-STRAP YOURSELF IN AND get ready to feel the BURN!!!!
Sat 13 Jan 2007- Day started out pretty slow and I wasn't sure DW was gonna show, FEAR does strange things to people, especially the unknown.
I saw him at the Dining facility while picking up breakfast, surprised since he wasn't at the gym at 0430. I was able to get some work done and figured I'd hit it later. To be honest the LUNGE workout is not something you want to take on all by yourself, cause you're gonna need the support, mentally and physically, I SH*T YOU NOT!!!!!
DW showed up about 0915 and I was on the x-trainer hitting about 45 min to warm the legs and get the blood flowing. My legs were still sore from the medicine ball squats from the day before.
DW walks up and my motivation soared because I was going to get to punish him, the goal,"make him quit before I did". I told him tro get on and do some cardio, he was gonna need it. He did about 15-20 minutes then headed over to the leg ext/ leg press, I still had a good 12 minutes and he started trying to rush me, (I'm often reminded of the story about the old bull and the young bull over looking a heard of females and the young one is in such a hurry...LOL)
Once I finished I go over to the machine, it's plate loaded and with 90 lbs on each side I rep out 20 extensions, stand up turn around and knock down 15 standing leg curls, DW'S turn then I go again this goes on through 4 sets I get called away on some business and he is badgering me to hurry up, "thoughts of the bulls again".
We get the db's, a 30 set and a 40lb set, but those come later, much later.
I start the exercise, what I have talked up and hyped so much that it has taken on it's own personality.
I choose some real estate and stake my claim, about 15 meters, one way, 30 round trip.
We start, simple enough, walking lunge, straight step, coming to the standing point on each and beginning a new step from this point. It's time consuming but it forces you to use the Quads and come to a stand with each lunge, really working the quads. EACH LUNGE STEP IS LONG AND DEEP! BY THE END OF THE FIRST 30 METERS my thighs feel like they won't comply with what I want to do. I finish and just as DW is about to start I snarl, "oh this is gonna suck". Then I laugh as he takes off, his first set was quick paced, that ok, he'll learn (one way or another).
We get through the first four and each succeeding set makes the thighs tighter than a steel drum. Everything hurts at this point. People are STARTING TO TAKE NOTICE that all we're doing is lunges.
The next variation is a 45 degree step lunge, same distance, but the pain is different with these, this targets the inner thigh, adductors, flexors, they suck just as bad as the regular lunge. At this point the legs are feeling a bit numb, they're swollen and every step is a concentrated effort to just rise up and take another step. the first 15 meters is not bad but when you turn around to see how much farther you have to go. Well thatjust a serious mindf&*k...
Four set of these and still no weight, DW is holding his own but I can see he is wobbily. He is gonna be a hurtin puppy...LOL:D
Next up is the step squat, side step squat, all the way down and all the way back. He is starting to stop at the end of the first 15 to try and get his breath, strength, not puke his cookies up which I thought I had him on a couple of occasions when he suddenly went for the trash can, but to my complete disappointment, it was only spit.
Four of these, and a couple of trips outside for DW (what he did, I don't know;)
A quit 2 minute rest and I start with the 30lb DB, then Derek, he nearly didn't make it back...hehehe
I did the 30's again then bumped up to the 40's for two sets. I told DW to stay with the 30's, it was plenty and he would'nt be able to keep his form. This was the first time I have never had an objection concerning weight increase from him. We finished the sets and replaced the weight.
Derek had to get going. Normally this workout takes a good 1.5 hours of lunges, rest time is minimal. I was off yesterday and a good thing because I was able to stay rested and when I did get up my legs were extremely sore.

This morning 1-15-07 was a great workout it was chest, shoulders and supersetted arms.
Legs were still a it sore today, DW greeted me this morning with his single finger salute. I take pride in knowing he honors me in such a way. Only true friend s can be bestowed such an honor (the other friend is allowed to continue breathing).LOL
My whole body was tight, still, damn, We started on the flat bench BB.
135 X 2 X 15-20 FOR A W/U
225 x 6 x 1 w/u
315 x 10 (2 of these were spotted)
335 x 8 (same)
350 x 6 (same)
315 x 8 / 60 sec rest/ 225 x 10/ 135 x 18 to failure
SOB my chest/ delt/ tri were on fire

Incline db Press
100 x 10 x 4
The last couple were pretty tough

Rear delts/ side raises
40 x 12- 30 x 12
40 x 6/25 x 12- 30 x 12
25 x 12- 20 x 12
DW said that since we had done these the other day and I opted to do shoulder presses on the next workout, we should do the superset.
The pain is indescribable and never ends.

Superset cable press downs with db curls
4 sets
Cable stack/ 35 lb db
10/10
10/10
15/15
12/12
I'm still feeling these some 7-8 hours later.

Done

I took the Ragnarok just before each workout. I don't feel the surge of the energy I did when I first took it but I do feel some serious focus and energy that I need when I need it, especially lifting heavy ass weight. I am still very pleased with this product.

DW got word that he'll be here a bit longer and he'll be training non stop with me. You're gonna hear some great things coming from him. Mainly his strength.

Peace out everyone.

[srombado]

Ok so it has taken me awhile to get to a computer (its been very hard to walk) but as you all can see I did make it before Steve.

It was on. We did lunges, and lunges and more damn lunges. I have had a heck of time moving around today. He broke me but I got him too. Like hell if I am going to let that old beast out work me.

Sounds like someone got their a$$ took, and it wasn't me walking funny:D
(no homo)

[curiouskitty]

I am hurtin' just reading your workout!! GOOD GOD MAN!! Yah lunges are not my friend at all.

[SPACECLOWN]

This log ROK'S! Keep kicking each others asses!

[hurley954]

I love this thread. . .gets me motivated. Keep up the great work Srombado, we all apreciate EVERYTHING you're doing.

[derek.whisler]

Sounds like someone got their a$$ took, and it wasn't me walking funny:D
(no homo)

I don't know what you are talking about. If I recall right I don't think I was walking at all. That hurt so good. I still feel tight as a drum, even after doing the stairs this morning

[srombado]

Hurley- Thanks and always welcome. How's that getting taller thing going for:D
SpaceClown- Jealous much, you know you'd love to be over getting your ass kicked;) I have people checking out my log and they're like "um yeah who's that SPACE CLOWN guy? LMAO...... YOUR REP PRECEDES YOU ALL THE WAY OVER HERE IN IRAQ, Brother.
Well, well, well My Rok is running out. I'm down to just a couple of scoops and that is about right. 30 days plus the one day I took two scoops and the one (and only, ever) time I took three scoops, then the one scoop I gave to Alex. I sure hope that the package in the mail room is the Rok I ordered last week. I'm about to order some more today.
Today was a cardio only day, and a light MF at that. As DW stated above the legs are still tight and we are 4 days after the workout. I did 30 m inutes on the stepper and then hit some Hanging Leg Raises to failure, doing straight first then bent knee and finishing with oblique raises. all were performed to failure. I took some new pics and posted them in the photo gallery and changed my avi. tell me what you think. I think DW ain't no photographer but somehow he managed to take a really cool pic by accident.

Tomorrow is Back and Shoulders Heavy, 3x drop arms, yeeeeeeeeeeeeeeeeeeee-haaaaaaaaaaaaaaaa!!!!!!

[SPACECLOWN]

Hey homo if I could be their I would for sure. I don't think they would take my old ass back :D I was Air Force anyway so I would be allowed in a gym hehheehe oh and when I lift I let my balls hang out, thats how bad ass I am :D

http://i47.photobucket.com/albums/f158/lillilydog/funnnny/dirtysanchez.gif

[tegid]

I noticed that the pictures that describe your progress were a bit blurred - so here they are after I made them a bit sharper

[srombado]

Hey homo if I could be their I would for sure. I don't think they would take my old ass back :D I was Air Force anyway so I would be allowed in a gym hehheehe oh and when I lift I let my balls hang out, thats how bad ass I am :D

http://i47.photobucket.com/albums/f158/lillilydog/funnnny/dirtysanchez.gif

That you and the Mrs? THANKS FOR THE PORNO:D Dirty Sanchez, now that's some funny Sh*t!

[srombado]

I noticed that the pictures that describe your progress were a bit blurred - so here they are after I made them a bit sharper

Tegid, these look great! Many thanks my friend. I'll switch out the old with the new. and try to teach my workout partner how to take a pic. Of course it's not entirely his fault. They were taken after an extremely intense chest.shoulder & arm session so he was having trouble even holding the camera much less keeping it steady.

[derek.whisler]

It would also help if you had a crappy old camera, that wasn't 10000 mega pixs. then it wouldn't have been so bad, and the fuzz, well that is because this place is so darn dirty all the time.
and yes I was very sore, should have seen me tryn' eat.

[SPACECLOWN]

I stink
http://i50.photobucket.com/albums/f322/Lazera/t5.jpg

[Gym God]

I stink
http://i50.photobucket.com/albums/f322/Lazera/t5.jpg
That stink is travelling north - keep it down. lol

Srombado - great results with your training. You are now ready for the beaches in Australia.

[SPACECLOWN]

That stink is travelling north - keep it down. lol

Srombado - great results with your training. You are now ready for the beaches in Australia.


GG - Dad says hi!
http://i83.photobucket.com/albums/j290/Rezz5667/freakygrandpa.gif

[srombado]

I've uploaded Progress pics (7 months gap between the pics), pretty cool ****. Thanks to Tegid, my newest BB.COM friend. Thanks again bud!!
YESTRERDAY's workout was a great one.

We started out with one arm dumbell rows
120 x 10 x 4, last set I did two extra, this weight was a PR, f*#k yeah!!!

Wide grip Lat pulldowns
200 x 4 x 10
I didn't push this to the 250 weight as I really wanted to concentrate on the back and not use too much momentum.

BB Shoulder Press BTN
BAR to warm up
135 x 15 to warm up
225 x 8,7,7,6 x 4
last set was taken to complete failure pushing 2 extra.

Triple drop Skull crusher
110 x 15/ 70 x 15/ 30 x 20 BURN BABY,BURN!!!
TWO SETS

Triple Drop DB Preacher Curl
60 x 8/ 30 x 8/ 20 x 8 SCREAMING
TWO SETS
water 64 oz

SUPPS
4 MX-LS7 PREWO
1 SCOOP Ragnarok PREWO
4 MX-LS7 1100AM
3 CORDYGEN5 PREWO
ANIMAL PAK POSTWO @Breakfast

Nutrition
Breakfast:6 boiled eggwhites, 1/2 cup oatmeal, peanut butter 1tbsp, 2 slices wheat,toast, coffee 2 cups
shake @ mid morn
Lunch:10 oz baked fish, mashed pots, asparagus salad, water 32oz
mid: Shake
dinner: 10 oz grilled trout, cooked veggies,
prebed: shake

I'll get some CARDIO in after work tonight.
No DW today or maybe I missed him since I slept in a bit this morning.
Well create some pain tomorrow:D

[SPACECLOWN]

http://i86.photobucket.com/albums/k104/gorditolindo2006/v_humorbug_e840899f56.jpg

[Gym God]

GG - Dad says hi!
http://i83.photobucket.com/albums/j290/Rezz5667/freakygrandpa.gif
LMAO!!!

[curiouskitty]

http://i86.photobucket.com/albums/k104/gorditolindo2006/v_humorbug_e840899f56.jpg
OK!!

I have to say I took one scoop this morning of Rok and I'm really likin' it!! It was still kickin' @ 2pm. But I took Basic Cuts too so right now I'm doin' pretty good. But, I want to say your not lyin' when u say TWEAK TWEAK TWEAK. I'm having to drink a ton of water, not a bad thing, and plenty of trip to the potty room.

[SPACECLOWN]

OK!!


What about vets ;)

[DinoT1985]

What about vets ;)

http://www.zaminka.co.nz/vets.jpg

[SPACECLOWN]

http://i106.photobucket.com/albums/m272/yucaipa909/Troops.gif

[DinoT1985]

http://i106.photobucket.com/albums/m272/yucaipa909/Troops.gif

My sperm's bigger due to Ragnarok...

http://csiwhalesalive.org/csi01301.jpg

[SPACECLOWN]

http://i106.photobucket.com/albums/m272/yucaipa909/Hummer.gif

[curiouskitty]

Hummers are nice, I'd like to give one to my b-friend but their too expensive, Oh your talkin' bout head!! LOL

[curiouskitty]

http://i106.photobucket.com/albums/m272/yucaipa909/Hummer.gif
I'm veeeeerrrry supportive of this cause

[SPACECLOWN]

I like you more daily :D

[steltz02]

Ragnarok.....

I just got it in today.. Do I have to take it on an empty stomach??.. It is really tough for me. I get off work, eat, and then workout before the gym closes,, ... with only 30 minutes inbetween food and the gym. Should I just not eat till after the gym ( I like having a full stomach when I work out) or should I just eat and then drink the rag at the gym...



what do you guys reccommend?

Thanks.

[DinoT1985]

Ragnarok.....

I just got it in today.. Do I have to take it on an empty stomach??.. It is really tough for me. I get off work, eat, and then workout before the gym closes,, ... with only 30 minutes inbetween food and the gym. Should I just not eat till after the gym ( I like having a full stomach when I work out) or should I just eat and then drink the rag at the gym...



what do you guys reccommend?

Thanks.

What do you do 60 minutes prior?

[steltz02]

Im usually eating 60 minutes before

[DinoT1985]

Im usually eating 60 minutes before

Hmm... Do you have time to take it, wait 10 minutes or so and then eat?

[steltz02]

ya I can do that for sure...
So it doesn't mess up the uptake if you eat afterward? I can definitely take it, then wait 15 minutes then eat.

[ab-swing asianbabe]

That stink is travelling north - keep it down. lol

Srombado - great results with your training. You are now ready for the beaches in Australia.
yeahhh budday!!!!! :D:D

[steltz02]

I guess I will just take it on a full stomach today and hope for more advice later.

[DinoT1985]

ya I can do that for sure...
So it doesn't mess up the uptake if you eat afterward? I can definitely take it, then wait 15 minutes then eat.

The best person to advice you is KING_OF_SQUAT, as he experimented with foods during his log. However I did try it with food and with milk. The smooth energy was there but very dull.

10 minutes should give it enough time to start getting absorbed and the food will follow. As long as Ragnarok isnt waiting in line behind food, it should be good. Apologies for the late reply.

spaceclown or M1 will reply soon to give you an official answer.

[steltz02]

K cool.. I just got back...

I definitely got some intense focus for about 30 minutes.. Then it went away.. No extra endurance, strength, maybe a little bit of pump...

I am sure the focus would have been much better if I wouldn't have eaten.. I feel a little jittery, but I like it, probably from the caffine...

Thanks for the help dinot.. I look forward to the "official" answer.

[CJ36]

ive been taking two scoops of rag and im feelin great! rag rocks!

[srombado]

Hummers are nice, I'd like to give one to my b-friend but their too expensive, Oh your talkin' bout head!! LOL

I'd like head..opps I mean HUMMER.. no really I meant head (AUSTRALIA and I'LL BE GETTING ALL THE HEAD I CAN STAND"

I could'nt resist KIT:D

[srombado]

yeahhh budday!!!!! :D:D

21 days Liv, and I'll be sitting in a Sydney hotel, well not sitting there but out and about;)
Hey I THINK WE ARE GOING NORTH AND INTO Queensland, Great Barrier Reef, Sunshine Coast after Sydney. I want to rent a Harley and hit the road. My wife is not too keen about the Harley idea:D She'll come around...LOL

[srombado]

I guess I will just take it on a full stomach today and hope for more advice later.

I ONLY TAKE ON AN EMPTY STOMACH, AT 0330AM.

[SPACECLOWN]

Srombado - Australia sounds awesome (oh and the sites too :D ) Good luck on the Harley. That would be awesome.

CJ - Awesome! Glad you like it!

Steltz - Of course on an empty stomach is the recommended way. This is what works for me since my schedule is AFU.
0430 Wakeup and immeditely eat. Takes maybe 5 minutes
0500 ROK
0530 Workout
This is not ideal but my only choice. It does diminish the results.
Also try Dino's suggestion about tking it pre-dinner. Wait 30 min have dinner the go WO. Since you can not void this meal you will have to experiment. God luck and keep us posted.

[steltz02]

Srombado - Australia sounds awesome (oh and the sites too :D ) Good luck on the Harley. That would be awesome.

CJ - Awesome! Glad you like it!

Steltz - Of course on an empty stomach is the recommended way. This is what works for me since my schedule is AFU.
0430 Wakeup and immeditely eat. Takes maybe 5 minutes
0500 ROK
0530 Workout
This is not ideal but my only choice. It does diminish the results.
Also try Dino's suggestion about tking it pre-dinner. Wait 30 min have dinner the go WO. Since you can not void this meal you will have to experiment. God luck and keep us posted.

Alright spaceclown... on Monday I wil take the Rok first, wait 10 minutes.. Then eat then wait 15 more minutes, then go to the gym. I will let you know what I find works best for me.