-
Back on the fruit punch topic - I just tried a Bettencourt D-Stunner sample. EASILY the worst fruit punch flavor I've ever had lol. If you thought FF was a 3/10 then this is def a -3/10 hahaha
-
[QUOTE=jpfaherty;1238768393]Back on the fruit punch topic - I just tried a Bettencourt D-Stunner sample. EASILY the worst fruit punch flavor I've ever had lol. If you thought FF was a 3/10 then this is def a -3/10 hahaha[/QUOTE]
Seriously? DAMN! I gotta get Chris' input on it...I know he LOVES D-Stunner...man thats a shame.
-
[B][U]6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)[/U][/B]
*intraset stretch = 30 count after each set
[U]UB Hybrid Warm Up[/U]
*Full ROM
*DB rear into side delt (5 x 10 10)
-5 mins stepmill
-20 count hip openers
-rope cable crunch (80x30)
-20 close grip pullups into Dbs
-walking leg stretches
-20 close grip pullups into Dbs
-10 to 14 hip swings
-20 close grip pullups into Dbs
-close stance leg press 6 plates x 26
-20 close grip pullups into Dbs
[B]I am using EVERY BIT of advantage I can get to take me to the next level, to help me reach my goals...scientifically backed research...personal experiences and seeing how my body reacts to achieve optimal results...always testing, alway trying new methods...I refuse to be stagnant...I refuse to take the easy way out...I REFUSE TO LOSE!!!!
[/B]
30 degree incline db flys- 3 sets
20-30 reps
35 x 21
35 x 21
35 x 21
Flat DB presses- 3 sets of 15-20 reps
60 x 16
60 x 16
60 x 16
[B]ALREADY A F@$KIN ANIMAL IN THIS JUNGLE!!!!!! I WANT BLOOD!!!!!!
[/B]
Standing cable bear hugs w/intraset stretch- 3 sets of 10-12 reps
Slow Tempo
15 x 12
20 x 10
20 x 10
Width work- 5 sets
Pullups (10-12 reps, forced partials if needed)
(wide) +55 x 12
(wide) +57.5 x 10
Ultra wide AMAP Tight Form CTUT Pull ups (12-20 reps)
17
17
17
[B]I CAN'T CONTAIN THIS FURY!!!!! NO SETBACK CAN HOLD ME BACK!!! YOU NEVER GIVE UP!!!!
[/B]
Overhand K Style barbell rows- 5 sets
Below knee (10-15 reps)
320 x 11
320 x 11
Below knee (30-50 reps)
225 x 32
225 x 32
Below knee double paused reps (12-20 reps, slight pause at shortened and lengthened)
135 x 13
Pulldowns to sternum (imagine throwing things as hard as possible down to your sides) w/intraset stretch- 3 sets of 10-30 reps
Explosive Tempo
90 x 16
90 x 16
90 x 16
[B]TYSON LIKE INTENSITY!!!!!!! KILLER INSTINCT!!!!!!
[/B]
SF Side laterals- 4 sets
Standing (20-30 reps)
55 x 25
55 x 25
Seated (30-40 reps)
25 x 40
Standing slight pause at tops (12-15 reps)
30 x 13
Reverse pec deck- 3 sets
Palms down (20-30 reps)
90 x 22
90 x 22
Palms in Paused at peak contraction (10-12 reps)
90 x 10
[B]EVERYONE IS TAKIN IT EASY!!!!!! HA!!! YOU HAVENT SEEN ANYTHING YET!!!!!!!
[/B]
Single DB front raise w/intraset stretch- 3 sets of 12-20 reps
(UH) 25 x 17
(N) 25 x 17
(UH) 25 x 17
Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
Pressdowns
35 x 17
35 x 17
35 x 17
Behind pulling from bottom
15 x 17
15 x 17
15 x 17
[B]IT IS HARDCORE!!!!!!! GTFO!!!!!
[/B]
Reverse Db decline wrist curl ss cable- 3 sets of 20-50 reps
15 x 33 into 5 x 12
15 x 25 into 5 x 12
15 x 22 into 5 x 12
DB side thumbless wrist curls- 4 sets of 20-50 reps
30 x 30
30 x 30
30 x 30
30 x 30
[B]YOUR BROKEN!!!! YOU FAIL!!!! IM JUST GETTING STARTED!!!!!!!
[/B]
Biceps- 4 sets
Standing alt db curls (10-15 reps)
40 x 10
Standing BB partials (40-80 reps)
(UH) 40 x 40
(OH) 40 x 40
Standing DB hammer
(alt, 20-30 reps) 30 x 26
(leaning, 30-50 reps) 20 x 40
Hanging leg raises- 3 drop set
+5 x 6 into 0 x 8
+5 x 6 into 0 x 8
+5 x 6 into 0 x 8
[B]BEASTIN EVERY F@&KIN SET!!!!!
[/B]
Standing rope crunch- 5 sets
Speed Reps (20-30 reps)
60 x 30
Intent Reps (8-12 reps)
40 x 12
50 x 10
Side Intent Reps (8-12 reps)
50 x 10
50 x 10
[B]WHO THE F@$K ELSE DO YOU KNOW THAT TRAINS THIS INTENSELY...THIS FREQUENTLY...WITH THIS HIGH OF VOLUME...AND CONTINUES TO MAKE HUGE STRIDES IN PROGRESS?!?!? IM A DIFFERENT CREATURE!!!!!
[/B]
[U]Cool-Down:[/U]
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins calf work (2:2:2 tempo) any time of day
[center][B][U]Training, Nutrition, & Supplementation Adjustments
[/U][/B]
[I]Training Adjustments:[/I] Diving deeper into intraset stretching (Dr. Jacob Wilson) and trying to learn and implement it correctly.
[I]Nutritional Adjustments:[/I] Mirror is showing that Im getting fuller and leaner...time to increase more CHO!
[I]Supplement Adjustments:[/I] Got in some VITA FREAK and am happy to log it for PharmaFreak for a month! Log and video to come soon!
[B][U]SUPPLEMENT LOGS[/U][/B]
[B]BATTLES[/B]
[img]http://www.supplementsage.com/wp-content/uploads/2014/02/c4-50x50.jpg[/img]Cellucor C4 (Icy Blue Razz) [B]VS[/B] HIT Supplements Peak Perform (Pineapple Mango)[img]http://srstatic.com/reviewss/HIT-Supplements-Muscle-Matrix.jpg[/img]
Preworkout Used: Cellucor C4 Icy Blue Razz
Day: 3/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
Dosage: 2 servings mixed in 8 oz water
Taste: 10/10
Mixability: 10/10
Effectiveness: ?/10
Comments: The pump was EASILY better today than ever in my entire life!!!!! VEINZ and SEPARATION for days!!!!
[B]Cellucor COR-BCAA - Intraworkout - Recovery/Endurance/Growth
[/B][img]http://srstatic.com/reviewss/Cellucor-COR-Performance-Beta-BCAA.jpg[/img]
All Current Flavors: Watermelon, Topical Punch
Flavor Used: Tropical Punch
Dosages: Intraworkout
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10
[B]Cellucor Alpha Amino - Between Meals - Recovery/Endurance/Growth[/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/134334.jpg[/img]
All Current Flavors: Fruit Punch, Icy Blue Razz
Flavor Used: Icy Blue Razz
Dosages: Between meals 2x per day
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10
[/center]
-
-
[QUOTE=BornToDominate;1238827423]Looking awesome![/QUOTE]
Thanks a lot man! Trying harder everyday!
Also if anyone's interested in my Sponsored PHARMAFREAK VITAFREAK Log, here's the link!
[url]http://forum.bodybuilding.com/showthread.php?t=161632263&p=1238912733#post1238912733[/url]
-
[B][U]7 Weakpoint Day - Arms and Calves (Hybrid Cycle) (8-30 reps)[/U][/B]
[U]Specific Warmup:[/U]
-5 mins stepmill
-hip openers
-cable crunches 80 x 30
-db side laterals 20 x 40
-db rear delt flys 10 x 20
-close grip pullups x 30
-hip openers
-wide grip pulldowns 75 x 30
[B]My hunger grows everyday with each passing second! IM READY!!!! ITS GO TIME!!!!!! ITS TIME TO MAKE THOSE F@$KERS PAY!!!!!!
[/B]
**short rest periods under 60 seconds**
Cable wrist curls- 4 sets of 10-30 reps
Pulling from top
(PU) 5 x 17
(PD) 20 x 23
(PU) 5 x 17
(PD) 20 x 23
Forearm work- 4 sets of 6-10 reps
CJ thumbless front
135 x 8
135 x 8
Paused Thumbless Reverse curl with extension
45 x 8
45 x 8
[B]IM ABOUT TO BREAK OUT!!!! LET LOOSE!!!! F@$KIN KILL!!!!!!!!
[/B]
Intent Reps - Close grip bench press- 3 sets of 15-20 reps
135 x 17
135 x 17
135 x 17
Intent Reps (back/elbows on wall) - Both arm supinating curls- 3 sets of 15-20 reps
20 x 15
20 x 15
20 x 15
[B]YOU WON'T GET THE BEST OF ME!!!! YOU WON'T BE THE ONE TO BREAK ME!!!!!!!
[/B]
Tricep dips (forced partials if needed)- 1 set AMAP
45
Alt DB curls- 3 sets of 6-10 reps
45 x 7
45 x 7
45 x 7
[B]I SEE IT IN YOUR FACE!!!!!! YOUR ABOUT TO BREAK!!!!!!!
[/B]
Single arm Overhead DB extensions- 3 sets of 6-10 reps
20 x 10
25 x 6
25 x 6
Single arm db preacher curls ss hammer- 3 sets of 20-30 reps
20 x 25 24
20 x 25 24
20 x 25 24
[B]SLAYING EVERY MOTHERF@$KIN SECOND IM IN HERE!!!!!!
[/B]
Other heavier machine SF Crossbody Single arm overhead extensions ss single rope pressdown- 3 sets if 20-30 reps
15 x 22 into 5 x 22
15 x 22 into 5 x 22
15 x 22 into 5 x 22
SF Holding Arm - Cable forearm (SF)- 6 sets
Palms down (20-30 reps)
10 x 18
10 x 18
10 x 18
Palms up
30 x 24
30 x 24
30 x 24
[B]IM JUST A STEP AWAY!!!!!! IM JUST A BREATH AWAY!!!!! I WANT IT MORE!!!!
[/B]
Overhand cable pressdowns ss BB pump curls- 3 sets of 30+ reps
30 x 33 into 40 x 44
30 x 33 into 40 x 44
30 x 33 into 40 x 44
Non Paused Seated calf press + NOS (10 second break between sets)- 5 sets
Toes straight (8-10 reps)
5 plates x 10
5 plates x 10
Toes out (10-12 reps)
4 plates + 10 x 12
4 plates + 10 x 12
5 count squeeze (exaggerate ROM)
3 plates x 12
[B]IVE GOT TO FIGHT TODAY, TO LIVE ANOTHER DAY!!!!!!!
[/B]
Speed Reps - Standing machine calf press + NOS (20 second break between sets)- 5 sets of 50-100 reps
Close Stance
(Toes Straight) 25 x 62
(Toes In) 25 x 62
Wide Stance
(Toes Straight) 25 x 62
(Toes In) 25 x 62
Paused Reps - Weighted stretch triple drop set
160 x 8
30 second weighted stretch
130 x 8
30 second weighted stretch
100 x 8
30 second weighted stretch
[B]IM THE ASSASSIN!!!!! IM THE KILLER!!!! IM THE MOTHERF@$KIN ANIMAL!!!!!!!!!!
[/B]
[U]Cool-Down:[/U]
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins calf work (2:2:2 tempo) any time of day
[center][B][U]Training, Nutrition, & Supplementation Adjustments
[/U][/B]
[I]Training Adjustments:[/I] NONE
[I]Nutritional Adjustments:[/I] Free meal tonight! Size and strength keep rising and I'm getting leaner? haha
[I]Supplement Adjustments:[/I] New logs!
[B][U]SUPPLEMENT LOGS[/U][/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/123489.jpg[/img] PHARMAFREAK VitaFreak - First Thing Upon Waking - Overall health
Dosages: 1 packet first thing upon waking
Taste: 10/10 - Tasted each pill individually and none had any bad aftertaste!
Effectiveness: ?/10 - Really looking to see if it slightly increasing overall energy production like previous health supplements I've taken do, or at least the effective ones. Looking forward to it!
[img]http://srstatic.com/reviewss/iSatori-Restoraid.jpg[/img][B]iSatori Restoraid - Intraworkout - Recovery/Endurance/Growth[/B]
All Current Flavors: Citrus Punch
Dosages: 1 scoop Intraworkout
Taste: 7/10
Mixability: 10/10
Effectiveness: NA/10 - Flavor wasn't as amazing as i remembered it and did leave a slight film on my teeth...will be playing with the water to scoop ratio and taking notes on how this product effects me!
[img]http://www.supplementsage.com/wp-content/uploads/2014/02/c4-50x50.jpg[/img]Cellucor C4 (Icy Blue Razz) [B]VS[/B] HIT Supplements Peak Perform (Pineapple Mango)[img]http://srstatic.com/reviewss/HIT-Supplements-Muscle-Matrix.jpg[/img]
Preworkout Used: HIT Supplements Peak Perform
Day: 4/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
Dosage: 1 serving mixed in 6 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: ?/10
Comments: MAN I gotta give this product props for its effectiveness! Flavor was pretty damn good to! Excited to see how 1.5 and 2 scoops effects me!
[B]Cellucor Alpha Amino - Between Meals - Recovery/Endurance/Growth[/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/134334.jpg[/img]
All Current Flavors: Fruit Punch, Icy Blue Razz
Flavor Used: Fruit Punch
Dosages: Between meals 2x per day
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - HANDS DOWN THE BEST FRUIT PUNCH FLAVOR OF MY LIFE!!!
[/center]
PHARMAFREAK VitaFreak - Information and New 30 Day Supplement Log
[youtube]fOHsMTLwC9U[/youtube]
iSatori Restoraid - About and New 30 Day Log
[youtube]mrBE52tIsnA[/youtube]
-
[B][U]1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)[/U][/B]
*All squats done facing out
*Focus on Hamstring/Glute complex MMC
[U]LB Hybrid Warm Up[/U]
*Full ROM
-5 min stepmill
-20 count hip openers
-cable crunch (90x20)
-20 CG pullups
-20 count hip openers
-leg swings
-20 CG pullups
-20 count hip openers
-20 WG pullups
-BB upright row (45x20)
[B]The moment I step into the gym everything changes...once Im in the gym I'm untouchable, no one can beat me...with this attitude of supreme confidence...I CAN CONQUER ANYTHING...SOME GET THE F#$K OUT OF MY WAY...CAUSE ILL NEVER BACK DOWN...I'LL NEVER SLOW DOWN...I HAVE ONE GEAR...GO!!!!!![/B]
STRENGTH REPS - Squats- 6 sets of Singles/Doubles/Triples
Warm up
Bar x 10
135 x 5
225 x 2
315 x 1
365 x 1
Low Bar Back
495 x 1
495 x 1
495 x 1
Front
275 x 1
275 x 1
275 x 1
[B]FOCUSING ON EXPLODING THRU MY HEELS!!!! HAMMY/GLUTE POWER HAS NEVER BEEN THIS STRONG!!! MOTION PATTERNS HAVE NEVER BEEN THIS FLAWLESS!!! TIME TO BLEEEED!!!!![/B]
STRENGTH REPS- Deadlifts (deloaded reps)- 6 sets of Singles/Doubles/Triples
Warm ups
135 x 6
225 x 1
315 x 1
405 x 1
Sumo
495 x 1
495 x 1
495 x 1
Conventional
405 x 1
405 x 1
405 x 1
[B]COMPLETE DESTRUCTION!!!!! TORE THAT F#$KIN BAR OFF THE GROUND WITH MORE POWER THAN A F#$KIN FREIGHT TRAIN!!![/B]
Leg press quad sweep partials (down to first knob)- 3 sets of 3-5 reps
24 plates x 5
24 plates + 2 35's x 5
26 plates x 5
Smith Machine squats- 3 sets 2-5 reps
Somersault (don't hold onto machine, hands pushing down on bar)
155 x 5
155 x 5
155 x 5
[B]KILLIN EVERY F#$KIN REP!!!! EVERY REP IS INTENDED FOR GROWTH!!! EVERY SECOND I SPEND OUTWORKING YOU IS A VICTORY IN MY EYES...I CANT CONTROL MYSELF!!!!![/B]
Reset Reps - Laying paused leg curls (3A)- 4 sets of 2-5 reps
Forced Partials
160 x 3
Paused at peak contraction
135 x 3
135 x 3
135 x 3
Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 3-5 reps
135 x 4
135 x 4
Flex quads before every rep
90 x 5
95 x 5
[B]LEAVIN PUDDLES OF SWEAT AROUND THIS GYM!!!! MY IRON THRONE!!!! GTFO!!!![/B]
SF Seated calf press (3 point pause)- 6 sets of 2-6 reps
Toes Straight - 1.5 Reps Shortened
4 plates x 5
4 plates x 5
4 plates x 5
Toes Out - 1.5 Reps Lengthened
4 plates x 5
4 plates x 5
4 plates x 5
Toes Out Standing machine calf- 6 sets of 2-6 reps
Slow
280 x 6
5:5:5:5 Tempo
220 x 3
220 x 3
220 x 3
[B]I NEED THIS!!! I WANT THIS!!! I WONT STOP TILL I'VE GOT THIS!!!!![/B]
Seated close grip scapula retractions- 3 sets of 3-5 paused reps
225 x 5
225 x 5
225 x 5
Smith machine 1 arm shrug circuit- 3 sets of 3-6 reps
155 x 3
155 x 3
155 x 3
[B]INTENSITY IS BOILING OUTTA MY SKIN!!!! CRUSHED WINGGATE SPRINTS AFTER ALL THAT F#$KIN LEG WORK!!!! PLAYIN THE MASS GAME!!!!!![/B]
[U]Cool-Down:[/U]
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins calf work (2:2:2 tempo) any time of day
[center][B][U]Training, Nutrition, & Supplementation Adjustments
[/U][/B]
[I]Training Adjustments:[/I] NONE
[I]Nutritional Adjustments:[/I] Ended up not having my free meal yesterday as I knew today was a Lower ME day + winggates so i'll most likely have my traditional cheese pizza tonight. I've switched up between refeeds and free meals experimenting with different foods during both phases and found that having a free meal 2x per week consisting of pizza literally gave me the best results. I am harder, fuller, more vascular, and more separated 3 days proceeding my free meal VS the typical refeed day. In the end, the goal of both is the increase in caloric intake. Take the time to experiment (in the offseason obviously) and find out EXACTLY what works for you...optimal for 1 doesn't equal optimal for another.
[I]Supplement Adjustments:[/I] NONE
[B][U]SUPPLEMENT LOGS[/U][/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/123489.jpg[/img] PHARMAFREAK VitaFreak - First Thing Upon Waking - Overall health
Dosages: 1 packet first thing upon waking
Taste: 10/10 - Tasted each pill individually and none had any bad aftertaste!
Effectiveness: ?/10 - Not noticeable changes yet which has me excited! As with my previous health supplements taken first thing upon waking, I had increased energy (5-10%) throughout the day! It's nice to see there was so diminishing effect yet!
[img]http://srstatic.com/reviewss/iSatori-Restoraid.jpg[/img][B]iSatori Restoraid - Intraworkout - Recovery/Endurance/Growth[/B]
All Current Flavors: Citrus Punch
Dosages: 1 scoop Intraworkout mixed in 14 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: NA/10 - There we go! 14 oz water did the trick! Flavor was pretty good and it'll be fun to give it a week or so to see the results!
[img]http://www.supplementsage.com/wp-content/uploads/2014/02/c4-50x50.jpg[/img]Cellucor C4 (Icy Blue Razz) [B]VS[/B] HIT Supplements Peak Perform (Pineapple Mango)[img]http://srstatic.com/reviewss/HIT-Supplements-Muscle-Matrix.jpg[/img]
Preworkout Used: HIT Supplements Peak Perform
Day: 5/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
Dosage: 1 serving mixed in 6 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: ?/10
Comments: 1.5 SCOOPS FTW!!!!!! WOW MY FOCUS AND ENERGY DURING THE WORKOUT WAS OUTTA THIS WORLD!!!
[B]Cellucor Alpha Amino - Between Meals - Recovery/Endurance/Growth[/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/134334.jpg[/img]
All Current Flavors: Fruit Punch, Icy Blue Razz
Flavor Used: Fruit Punch
Dosages: Between meals 2x per day
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10
[/center]
-
When you say facing out? as it toes pointed out? or facing away from a wall?
-
[QUOTE=The Solution;1239711973]When you say facing out? as it toes pointed out? or facing away from a wall?[/QUOTE]
Facing out (back to mirror)...making sure my squatting proprioception is there for a PL meet...honestly felt stronger than ever doing it
-
DAMN STRONG LIFTING BROTHA!!
Jelly of the cheese pizza twice a week lol :D
-
[QUOTE=jpfaherty;1239730963]DAMN STRONG LIFTING BROTHA!!
Jelly of the cheese pizza twice a week lol :D[/QUOTE]
Not yet but trying to get there lol
-
The crazy thing is your intake is already so high you could fit pizza regardless! Free meals are a great tool outside of prep, lots of mental AND physical benefits
-
[QUOTE=wrkoutfrq;1239929583]The crazy thing is your intake is already so high you could fit pizza regardless! Free meals are a great tool outside of prep, lots of mental AND physical benefits[/QUOTE]
Its best because its free
Right Alex :)
-
[QUOTE=wrkoutfrq;1239929583]The crazy thing is your intake is already so high you could fit pizza regardless! Free meals are a great tool outside of prep, lots of mental AND physical benefits[/QUOTE]
[QUOTE=The Solution;1239930773]Its best because its free
Right Alex :)[/QUOTE]
Haha honestly, I've been doing a ton of results based decision making as of the past 6 months...if something works better than others you can bet your azz im gunna do it no matter how it may be perceived by others...that being said...I'm not competing anytime soon and not only does it give me tremendous results over other forms of caloric increasings, but it gives me a meal to enjoy particularly with my family :)
-
[B][U]2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)[/U][/B]
[U]UB Hybrid Warm Up[/U]
*Full ROM
*DB rear into side delt (5 x 10 10)
-5 mins stepmill
-20 count hip openers
-rope cable crunch (80x30)
-20 close grip pullups into Dbs
-walking leg stretches
-20 close grip pullups into Dbs
-10 to 14 hip swings
-20 close grip pullups into Dbs
-close stance leg press 6 plates x 30
-20 close grip pullups into Dbs
[B]It's impossible they say...you can't do that, why are you wasting your time? What are you taking?...ALL of those ****ing statements are BULLSH*T...don't listen to anyone but yourself...trust in the process...give yourself ample time...AND WORK F@$KING HARDER!!!!!!!!
[/B]
STRENGTH REPS - Flat Barbell Press- 4 sets of Singles/Doubles/Triples
Warm ups
135 x 5
185 x 3
255 x 1
5:2:1 Tempo
280 x 1
280 x 1
5:5:1 Tempo
255 x 1
260 x 1
30 degree Incline DB Press- 3 sets of Doubles/Triples
95 x 2
95 x 2
95 x 2
[B]IM THE ANIMAL!!!! IM THE BEAST!!! BENDING BARS EVERY F&@KIN SET!!!!!
[/B]
Both arm rope upper pec raise (by lat machine)- 4 sets of 3-5 reps
60 x 5
60 x 5
60 x 5
60 x 5
Wide Grip Width Work- 4 sets of 2-5 reps
Wide grip (forced partials)
+2 plates + 5 x 2
+2 plates + 5 x 2
Ultra Wide grip
(reset reps) +1 plate + 10 x 5
(CTUT) +1 plate + 10 x 5
[B]WELCOME TO A WORLD WHERE DREAMS BECOME NIGHTMARES!!!!!!!!
[/B]
Below Knee BB Rows- 6 sets of 3-5 reps
Kikel Overhand Rows (Pull to waist)
370 x 3
370 x 3
370 x 3
Kikel Pendlay (pull to sternum)
240 x 3
240 x 3
240 x 3
Ultra Wide grip neutral grip pulldowns- 3 sets of 3-5 reps
Below chin
210 x 5
225 x 3
225 x 3
[B]KEEP STARING!!!! THATS WHY YOU LOOK THE SAME EVERYDAY AND I JUST KEEP GETTING BETTER!!!!!!!!
[/B]
Face Pulls- 4 sets of 3-5 reps
Both arm
170 x 3
170 x 3
Single arm circuit
80 x 5
80 x 5
DB Side laterals (seat lvl 8)- 6 sets of 3-5 reps
Slow Tempo - Standing DB (slightly loose form)
75 x 5
80 x 3
80 x 3
Paused at top Standing
50 x 5
55 x 3
55 x 3
[B]ADDIN SLABS OF MASS TO THIS WEAK AZZ FRAME!!!!!!
[/B]
Weighted dips- 2 sets of 2-5 reps
Normal
+2 plates + 25 x 5
0:5:0:5 Tempo
+1 plate + 25 x 4
DB single arm front raises- 4 sets of 3-5 reps
(UH) 50 x 3
(N) 50 x 3
Paused at top UH
35 x 3
35 x 3
[B]CANT!!!! WONT!!!! REFUSE!!!!! I NEED MOOOOORE!!!!!!!
[/B]
Kikel Single Arm Rope Pulldowns- 5 sets of 3-5 reps
Normal
35 x 5
1.5 reps shortened
20 x 4
20 x 4
Straight
30 x 3
30 x 3
SF Biceps- 6 sets of 2-4 reps per arm
Seated alt
45 x 5
50 x 3
50 x 3
DB Alt Hammer (strapped)
75 x 4
75 x 4
Single arm high cable behind the head curl
10 x 5
[B]BEASTIN THIS!!!!! FULL MOON TIME TO FEAST!!!!!!!!
[/B]
Cable forearm (2 count squeeze)- 6 sets of 3-6 reps
Palms down
10 x 9
10 x 9
10 x 9
Palms up
42.5 x 7
42.5 x 7
42.5 x 7
DB preacher into hammer curl- 3 sets of 3-5 reps
40 x 4 4
40 x 4 4
40 x 4 4
[B]FEELIN STRONGER THAN EVER!!!!!! TRY AND KEEP UP!!!!!!
[/B]
Hanging leg raise to eyes- AMSAP until unable to get 6 with 10 count break between sets
+5 x 6
+5 x 6
+5 x 6
+5 x 6
0:2:0 Tempo Rope cable crunches- 3 sets
100 x 3
100 x 3
100 x 3
Timed Decline crunches (seat lvl 2)- 2 sets of 40-70 seconds
0 x 34
0 x 34
[B]ANOTHER F@$KIN INSANE AZZ SESSION!!!!!! 201 lb core shot...F@&KIN WORK HARDER!!!!!! BULLSH*T!!!! PATHETIC!!!!! IM ALWAYS SEEKING HIGHER GROUND!!!!!!!!!
[/B]
[img]http://naturalpursuit.files.wordpress.com/2014/05/2012.png?w=614[/img]
[U]Cool-Down:[/U]
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins calf work (2:2:2 tempo) any time of day
[center][B][U]Training, Nutrition, & Supplementation Adjustments
[/U][/B]
[I]Training Adjustments:[/I] NONE
[I]Nutritional Adjustments:[/I] NONE
[I]Supplement Adjustments:[/I] NONE
[B][U]SUPPLEMENT LOGS[/U][/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/123489.jpg[/img] PHARMAFREAK VitaFreak - First Thing Upon Waking - Overall health
Dosages: 1 packet first thing upon waking
Taste: 10/10 - Tasted each pill individually and none had any bad aftertaste!
Effectiveness: ?/10 - Still no changes! Keep a detailed notebook like always to write down any minor changes!
[img]http://srstatic.com/reviewss/iSatori-Restoraid.jpg[/img][B]iSatori Restoraid - Intraworkout - Recovery/Endurance/Growth[/B]
All Current Flavors: Citrus Punch
Dosages: 1 scoop Intraworkout mixed in 14 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: NA/10 - Recovery is just as good as ever! No decline which is always good to note!
[img]http://www.supplementsage.com/wp-content/uploads/2014/02/c4-50x50.jpg[/img]Cellucor C4 (Icy Blue Razz) [B]VS[/B] HIT Supplements Peak Perform (Pineapple Mango)[img]http://srstatic.com/reviewss/HIT-Supplements-Muscle-Matrix.jpg[/img]
Preworkout Used: HIT Supplements Peak Perform
Day: 6/6 (3 days using C4 followed by 3 days using Opposing Preworkout...The Challenger!!!)
Dosage: 1 serving mixed in 6 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: ?/10
Comments: This battle...GUNNA BE A SICK WRITE UP!!!
[B]Cellucor Alpha Amino - Between Meals - Recovery/Endurance/Growth[/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/134334.jpg[/img]
All Current Flavors: Fruit Punch, Icy Blue Razz
Flavor Used: Fruit Punch
Dosages: Between meals 2x per day
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10
[/center]
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[QUOTE=razkaz248;1240171503]...aaaaaaand in![/QUOTE]
Hey bro! Long way from the supp section ;) haha
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Cellucor Alpha Amino Fruit Punch Pixie Sticks?!
[youtube]P_oGH7qpKz8[/youtube]
-
Front side is LEANING UP!!!!
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[QUOTE=NaturalPursuit;1240173333]Hey bro! Long way from the supp section ;) haha[/QUOTE]
Here for the support
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[QUOTE=The Solution;1240258423]Front side is LEANING UP!!!![/QUOTE]
I gotta be honest...I understand that scale numbers don't mean sh*t but having abs at 200+ lbs is a BIG accomplishment for me! Extremely happy and need to push harder than ever to GROW!
[QUOTE=razkaz248;1240263153]Here for the support[/QUOTE]
Much appreciated man!
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[B][U]3 Lower Hybrid - Assistance INTENT Focus (4-10 rep range)[/U][/B]
*Thickest Bar for squats/deadlifts
[U]LB Hybrid Warm Up[/U]
*Full ROM
-5 min stepmill
-20 count hip openers
-cable crunch (90x20)
-20 CG pullups
-20 count hip openers
-leg swings
-20 CG pullups
-20 count hip openers
-20 WG pullups
-BB upright row (45x20)
[B]LETS GO!!!! IM READY!!!! I WAS BORN READY!!!! I HIT THE GROUND F#$KIN RUNNIN!!!! TIME TO LET THE INSAAANITY BEGIN!!!!!![/B]
Slightly Paused Low Bar Squats- 3 sets of 4 reps
430 x 4
330 x 4
330 x 4
Deadlifts- 3 sets of 4 reps
Sumo (reset at top and bottom of every rep)
420 x 4
Close Stance Deficit Conventional
405 x 4
405 x 4
[B]RIPPIN THOSE F#$KIN BARS OFF THE RACK AND FLOOR!!!! YOU HAVEN'T SEEN ANYTHING YET!!![/B]
Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 6-10 reps
18 plates x 10
20 plates x 10
22 plates x 10
Lying leg curls- 3 sets of 8-10 reps
100 x 8
100 x 8
100 x 8
[B]HERE COMES THE FEAR!!!! HERE COMES THE PANIC!!!!!![/B]
Fully Lengthened - ATG Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 3 sets of 40-60 second sets
Slow Negatives
35 ps x 46
35 ps x 46
35 ps x 46
Slow Tempo Seated leg curls- 3 sets of 8-10 reps
100 x 8
100 x 8
100 x 8
[B]THE KNIFE IN YOUR NECK IS THE ONE FROM MY BACK!!! NEVER TAKIN SH*T!!! GTFO OF MY WAY!!!!![/B]
Slow Tempo Close stance quad sweep extensions- 3 sets of 8-10 reps
100 x 10
110 x 9
110 x 9
Seated calf press- 4 sets
5:5:5:5 Tempo (4-8 reps)
(toes straight) 5 plates x 8
(toes out) 4 plates + 25 x 6
Timed (40-70 seconds)
(toes straight, 1.5 reps lengthened) 2 plates x 46
(toes out, 1.5 reps shortened) 2 plates x 52
[B]PURE INTENSITY POURING FROM MY VEINZ!!!! PURE INSANITY COURSING THROUGH MY BRAIN!!!!!![/B]
Rotary Calf press (seat lvl 6)- 5 sets of 6-10 reps
Pushing with big toe
50 x 6
50 x 6
50 x 6
50 x 6
50 x 6
Smith machine BB shrug- 4 set circuit of 4-10 reps
Single arm
135 x 6
135 x 6
Both arm bent over scap retractions
135 x 6
135 x 6
[B]ON F#$KIN FIRE!!!!! PR AFTER PR!!! MORE INTENSITY AFTER MORE INTENSITY!!! MORE GROWTH AFTER MORE F#$KING GROWTH!!!! I WANT F#$KING MORE!!!!! Ended this session with some HARD AZZ winggate sprints! Had 2 older guys staring and one came up to me after I was done when I was gasping for air...he said "my friend over there said he could do what you do if he was your age, but I told him no one can do what you do."...THAT AMPED ME THE F#$K UP!!!! I NEED TO WORK HARDER!!! I NEED TO PROVE THEM ALL WRONG!!!! OUT F#$KING WORK!!!!![/B]
[U]Cool-Down:[/U]
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins calf work (2:2:2 tempo) any time of day
[center][B][U]Training, Nutrition, & Supplementation Adjustments
[/U][/B]
[I]Training Adjustments:[/I] NONE
[I]Nutritional Adjustments:[/I] NONE
[I]Supplement Adjustments:[/I] NONE
[B][U]SUPPLEMENT LOGS[/U][/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/123489.jpg[/img] PHARMAFREAK VitaFreak - First Thing Upon Waking - Overall health
Dosages: 1 packet first thing upon waking
Taste: 10/10 - Tasted each pill individually and none had any bad aftertaste!
Effectiveness: ?/10 - Energy and overall performance high as ever! No noticeable changes from this yet though!
[img]http://srstatic.com/reviewss/iSatori-Restoraid.jpg[/img][B]iSatori Restoraid - Intraworkout - Recovery/Endurance/Growth[/B]
All Current Flavors: Citrus Punch
Dosages: 1 scoop Intraworkout mixed in 14 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: NA/10 - Recovery is ON PAR! Can say already that this product is helping me recover just as well as Cellucor COR-BCAA which is a BIG accomplishment in my book!
[img]http://www.supplementsage.com/wp-content/uploads/2014/02/c4-50x50.jpg[/img]Cellucor C4 (Icy Blue Razz) [B]VS[/B] HIT Supplements Peak Perform (Pineapple Mango)[img]http://srstatic.com/reviewss/HIT-Supplements-Muscle-Matrix.jpg[/img]
[B]ENTIRE BATTLE WRITE UP...COMING SOON[/b] ;)
[B]Cellucor Alpha Amino - Between Meals - Recovery/Endurance/Growth[/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/134334.jpg[/img]
All Current Flavors: Fruit Punch, Icy Blue Razz
Flavor Used: Fruit Punch
Dosages: Between meals 2x per day
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10
[/center]
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-
[QUOTE=DrJacobWilson;1240544543]Great stuff man![/QUOTE]
you know you got love when Dr Wilson drops in your journal!
-
[QUOTE=NaturalPursuit;1235772683]
[B]Side tricep shot has EASILY been a major weak pose for me...slowly bringing it up...below are pics this morning...no pump at 200.5 lbs...GOTTA WORK F#$KIN HARDER!!!![/B]
[IMG]http://naturalpursuit.files.wordpress.com/2014/04/side-tri.png?w=614[/IMG]
[img]http://naturalpursuit.files.wordpress.com/2014/04/xmas.png?w=300&h=168[/img]
[img]http://naturalpursuit.files.wordpress.com/2014/05/2012.png?w=614[/img]
[/QUOTE]
I have been remiss and haven't dropped in for a while and I've missed all of this! You have done a great job of shredding down ... man, at 200lbs you have got delt striations, a Christmas tree in your back and your abs are popping! That's fcuking awesome! And your even lifting heavier and with more volume. Great work Alex, and really inspiring!
-
Blown away by all the volume...I'm scrolling through one training session thinking when will it end and it just keeps going and going....much respect.
-
[QUOTE=DrJacobWilson;1240544543]Great stuff man![/QUOTE]
Completely honored to have such an academic powerhouse following along! Always love following your research! Much appreciated!
[QUOTE=The Solution;1240631813]you know you got love when Dr Wilson drops in your journal![/QUOTE]
I was honestly taken a back haha...really pumped me up!!!
[QUOTE=fittofattofit;1240881643]I have been remiss and haven't dropped in for a while and I've missed all of this! You have done a great job of shredding down ... man, at 200lbs you have got delt striations, a Christmas tree in your back and your abs are popping! That's fcuking awesome! And your even lifting heavier and with more volume. Great work Alex, and really inspiring![/QUOTE]
DUDE!!! I really appreciate the words like always man! Sorry I havent been able to pop into your log (and everyone else's) lately...finals, 2 full time jobs, CPT exam, summer classes, family, etc..been crazy haha
[QUOTE=trickyB;1240890803]Blown away by all the volume...I'm scrolling through one training session thinking when will it end and it just keeps going and going....much respect.[/QUOTE]
Thanks a lot man! I really appreciate the kind words!
-
[B][U]4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)[/U][/B]
[U]UB Hybrid Warm Up[/U]
*Full ROM
*DB rear into side delt (5 x 10 10)
-5 mins stepmill
-20 count hip openers
-rope cable crunch (80x30)
-20 close grip pullups into Dbs
-walking leg stretches
-20 close grip pullups into Dbs
-10 to 14 hip swings
-20 close grip pullups into Dbs
-close stance leg press 6 plates x 30
-20 close grip pullups into Dbs
[B]LETS F#%KIN GOOOO!!! STOMP INTO THE GYM WITH BAD INTENTIONS!!!! INSANE THOUGHTS!!! IM READY FOR PAAAAAIN!!!!![/B]
Smith Machine Incline BB bench- 4 sets of 4 reps
Normal
210 x 4
210 x 4
1.5 lengthened reps
190 x 4
3 count double pause
140 x 4
Cable flys- 6 sets of 6-10 reps
Bear Hugs - Middle (Lvl 11, 2 count shortened)
35 x 9
35 x 9
35 x 9
Up (slight pause)
25 x 8
25 x 8
25 x 8
[B]MORE F#$KIN BLOOD VOLUME!!!! SPRINTING AROUND THIS GYM WITH A PURPOSE!!! [/B]
Pulldowns- 9 sets
Wide grip pulldown ss paralell
Supported db rows
195 x 9 into 50 x 6
210 x 4 into 50 x 6
210 x 4 into 50 x 6
Wide Grip Pulldown (below chin explosive concentric fighting eccentric)
135 x 10
150 x 6
150 x 6
Kai Greene T Bar Rows (LF, 45 Degree Angle rowing off floor, wide stance)
3 plates + 25 x 6
3 plates + 25 x 6
3 plates + 25 x 6
Rear standing db reverse fly- 4 sets of 6-10 reps
Palms down
45 x 6
45 x 6
Palms facing
60 x 6
60 x 6
[B]ANIMAL STYLE!!! RIPPIN THROATS OUT!!!! IVE COME FOR BLOOOOOD!!!!![/B]
DB side laterals- 6 sets
SF Normal (6-10 reps)
70 x 10
75 x 6
75 x 6
SF standing paused at top of every rep
40 x 10
45 x 6
45 x 6
Weighted Dips- 3 sets of 6-10 reps
+2 plates x 7
+2 plates x 7
5 count double pause
+1 plate x 7
[B]GET OUTTA MY WAY!!! MY HOME!!!! MY GYM!!!! MY TEMPLE!!!!![/B]
Standing DB Preacher Curl circuit- 3 sets of 6-10 reps
35 x 6
35 x 6
35 x 6
Single Arm Db front raise circuit- 3 sets of 4-8 reps
1.5 reps
25 x 7
25 x 7
Both arms using one db (switching top hand)
50 x 8
50 x 8
[B]STRONGER THAN WHEN I STARTED!!! I CANT BE STOPPED!!! I REFUSE TO LOSE!!!!![/B]
SF single crossbody rope pressdown (front to back)- 3 set circuit of 6-10 reps
25 x 10
30 x 4
30 x 4
SF both arm twisting db curls- 4 sets of 6-10 reps
Alt
45 x 8
45 x 8
Hammer
60 x 8
60 x 8
[B]INTENSE FURY BURNING INSIDE!!!! COME AT ME BRO![/B]
Paused Cable forearms- 6 sets of 8-10 reps
Palms down
5 x 10
5 x 10
5 x 10
Palms up (down to finger tips)
15 x 8
15 x 8
15 x 8
Platform Hanging leg raises (quads to chest/toes above eyes) 3 sets
21
10 count break
18
10 count break
14
Cable rope standing crunches (machine by lat pulldown)- 4 sets of 6-8 reps
Hard paused contraction at bottom of every rep
120 x 6
120 x 6
120 x 6
120 x 6
[B]MORE FOCUS! MORE INTENT! MORE INTENSITY IN THAT SINGLE WORKOUT THAN IN MOST PEOPLE'S YEAR OF WORKOUTS! BELIEVE YOUR THE BEST! PERFORM LIKE YOUR BEST! AND ALWAYS WORK HARDER!!!! 201 LB SIDE CHEST SHOT!!!! IM BE F#$KIN DAMNED IF I DONT BRING UP MY WEAK CHEST AND ARMS!!!![/B]
[IMG]http://naturalpursuit.files.wordpress.com/2014/05/201-side-chest.png?w=614[/IMG]
[U]Cool-Down:[/U]
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins calf work (2:2:2 tempo) any time of day
[center][B][U]Training, Nutrition, & Supplementation Adjustments
[/U][/B]
[I]Training Adjustments:[/I] NONE
[I]Nutritional Adjustments:[/I] NONE
[I]Supplement Adjustments:[/I] NONE
[B][U]SUPPLEMENT LOGS[/U][/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/123489.jpg[/img] PHARMAFREAK VitaFreak - First Thing Upon Waking - Overall health
Dosages: 1 packet first thing upon waking
Taste: 10/10 - Tasted each pill individually and none had any bad aftertaste!
Effectiveness: ?/10 - Beginning to notice a slight decline as I stopped taking my greens supplement first thing upon waking as I believe that is the only blend missing in this product. Other than that, the typical effects (5% increase in energy though out the day from each greens and multi) are working great!
[img]http://srstatic.com/reviewss/iSatori-Restoraid.jpg[/img][B]iSatori Restoraid - Intraworkout - Recovery/Endurance/Growth[/B]
All Current Flavors: Citrus Punch
Dosages: 1 scoop Intraworkout mixed in 14 oz water
Taste: 8/10
Mixability: 10/10
Effectiveness: NA/10 - What is DOMs? ;) haha
[img]http://www.supplementsage.com/wp-content/uploads/2014/02/c4-50x50.jpg[/img]Cellucor C4 (Icy Blue Razz) [B]VS[/B] HIT Supplements Peak Perform (Pineapple Mango)[img]http://srstatic.com/reviewss/HIT-Supplements-Muscle-Matrix.jpg[/img]
[B]ENTIRE BATTLE WRITE UP...COMING TOMORROW[/b]...sorry for the delay guys!
[B]Cellucor Alpha Amino - Between Meals - Recovery/Endurance/Growth[/B]
[img]http://www.luckyvitamin.com/images/PRODUCT/micro/134334.jpg[/img]
All Current Flavors: Fruit Punch, Icy Blue Razz
Flavor Used: Fruit Punch
Dosages: Between meals 2x per day
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10
[/center]
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[QUOTE=The Solution;1241002463]Training on a Sunday?[/QUOTE]
Training 7x a week my man!
