Swuuu says its time to get some size back and then some!

[Swuuu]

nice session brother, love when the pump lasts

thanks. Definitely a great feel when they stick around

I feel ya on the numbers while it feels nice to lift heavy I'll drop weight and readjust form if needed.

You always put up good numbers though

^^^^ this.
No argument from me ... if you get the volume out of a primary exercise then there's no need for all the accessories (although rear delts is the one that misses out from the shoulder presses). BTW 35s is heavy for rear delt raises. I reckon we're due for a shoulder pic now, then we'll be two thirds of the way to a whole Swuuu

There is a little cheating there too lol. But I really do feel the muscles working! Pics make me look smaller thats why I only take pics of the areas that look decent haha.

[Swuuu]

Took about 1.3 scoops today because that's plenty for hammy training. But my back tightened up on me again. Back is really sucking past few weeks can't do any leg training . It's a good thing my legs are always solid. All I was able to do was about 7 sets of SLDL and then I just stopped. Not worth the risk of injury. So that's all I did for that so I won't even bother listing that below. I took about a 5 min break to let my back rest a little then I went to calve training because they still need work. They are finally growing so I'm loving it! Erik fankhouser better watch out! Lolllllllllll ok obviously that's a joke!

Besides the bad back everything else felt pretty good but I had to middy everything. So even though I felt strong again I added my rest pauses and drop sets back in to up the intensity. Had to rest a little longer because of the tightness but each set lasted more than a min so the 2-3 min rests weren't too bad. I felt like I wasted that OPUS tonight but I made it as intense as possible. So I feel ok about how things turned out.

Calves: 3 Warmups and 5 sets of seated calf raises: 2 plates last 3 sets drops

Toes presses of the leg press: 5 sets with 1 plate and a quarter on each side.

Last two sets rest pauses

Stairs: 40 flights

By this time I was pretty much done. Could have done more but stopped!

[Lifting N Tx]

Catching up... a couple pages back (this log moves fast!) saw one question I'd wondered about answered:

I dunno that might hurt me lol. I do at least 15 reps for everything. Every exercise and bodypart!

Interesting. If noticed that you seldom record reps, though. Do you even count reps? If not, I was curious about how you decided what weight to use, or when to go up.

[Swuuu]

Catching up... a couple pages back (this log moves fast!) saw one question I'd wondered about answered:



Interesting. If noticed that you seldom record reps, though. Do you even count reps? If not, I was curious about how you decided what weight to use, or when to go up.

nope I dont count. Once I get to 10 I know im good. THen I know I usually do at least another 5. I decide what weight to use on purely how I feel. If I feel good and strong I up the weight. If im feeling weaker then I use whatever weight I can handle on that day. Ever since I have started training I never really cared about numbers. Thanks for joining

[mackey1123]

^^^ that's just so awesome! Your biceps have to be growing after a sesh like that

How do you get someone to volunteer to be a 'rider' for your donkey squats?
I'd like to ask some of the cuter girls in my gym but I know that they'd just think I was being a perv .... the only volunteers would be the lard-arses with the inco pads ... the heavier the better I suppose

Anyone ever heard of six pack shortcuts???

[Swuuu]

Took about 1.5 scoops of OPUS today for wheels. Back was still a little iffy so I just did two exercises for quads. And moved on. But otherwise felt pretty good with everything again. I'm really noticing strength kicking up besides the pumps and energy! Of course focus and endurance were both there as well. Definitely helps with getting in the zone!! I'm hoping I will be able to train a little heavier when my back doesn't bother me as much. OPUS is getting closer and closer to that finish line just when the strength aspect is picking up more . Ggggrrrrrrr!!!

Quads:

Walking lunges: 3 Warmups and 5 sets with 30's

Leg press: 3 Warmups and 5 sets with 5 PPS

Cardio: stationary bike to protect my back since it has a back support. 30 min. That's all folks! Took about 30 min for leg training as well. Short and sweet even though I like it long and hard waittt huh?

[Woody-5]

Nice to get in and get it done quickly sometimes! Still got some quality work in!

[Scrabbz]

Sometimes short simple workouts are all you need!

Good stuff for even being injured Swuu! And good on you for being smart about it too.

[Swuuu]

Nice to get in and get it done quickly sometimes! Still got some quality work in!

A quickie haha. Thanks man


Scrabbz- definitely man. Still made intense and I always try to be as smart as possible lol.

[PappaBear76]

There's nothing wrong with a stationary bike. Nice work Swuuu!

[fittofattofit]

How far did you go with those walking lunges? They seriously are a great exercise for the whole leg = glutes and hammies activated for stability and quad power for the drive up. Was that with 30lb DBs?
I like the stationary biking ... I turn it into an HIIT session and get a great pump out of that and good DOMS the next day

[Swuuu]

There's nothing wrong with a stationary bike. Nice work Swuuu!

nope . like it because thats also a form of cardio thats great for the legs!

How far did you go with those walking lunges? They seriously are a great exercise for the whole leg = glutes and hammies activated for stability and quad power for the drive up. Was that with 30lb DBs?
I like the stationary biking ... I turn it into an HIIT session and get a great pump out of that and good DOMS the next day

hhhmmm about 25-30 meters each way I think. I agree with that thats why I do em. Yes with 30lb DB's. Stationary bike pumps my legs up like crazy

[Swuuu]

Took 2 scoops of OPUS today for biceps since that's my weak link! Did wonders for me definitely a great feeling with two scoops for a less dominant area. Helped with the pumps especially. Might up it to 2.5 next time!! Loved they way it made the biceps feel. I don't get that as much as I would like to. Got much more pumped and I felt very energetic and focused too! Also good endurance didnt need or want to take many breaks. Took 1 min max on pretty much all sets. Kept the blood in there and also utilized a good mix of everything since I was feeling good. Definitely going to take a rest day soon because its been since last Wednesday since I've had one.

Biceps:

Dumbbell curls: 3 Warmups and 5 sets with 40's

Hammers curls: samething

Barbell curls: 3 Warmups and 6 sets with 95 lbs last 3 sets rest pause and drop sets together. So did rest pause 3 times and then did a dropset from 95, 70, 50.

Forearms: 6 sets of wrist curls with a 30 lb dumbbell

Stairs: about 50 flights

That's all folks!!

[Scrabbz]

Once again Swuu, you astound me with volume.

[Swuuu]

Once again Swuu, you astound me with volume.

What? Can't hear ya!! Lol

[govjamie]

nice lift bro! bet ya had a nice pump

[Swuuu]

nice lift bro! bet ya had a nice pump

yesss sirrr!

TODAY'S session:

Took 2 scoops today and felt good but tired lol. Definitely need a day off. I will most likely be taking tomorrow and Saturday off and enjoy the weekend! I still felt strong and energetic but I think I probably should have taken a day off by now. Pumps and energy were still there too! Endurance was down a little bit! I lifted as heavy as possible and threw in some slow negatives to up the intensity some. Pumps are still by far my favorite aspect of this product followed by energy and strength.

Boobs:

presses off the ball: 3 Warmups and 10 sets with 35's

Weighted push-ups: 2 Warmups and 6 sets with a plate on back

standard push-ups: 4 sets. Each set I did a 5 second negative for every rep. Only was able to get about 12 reps per sets. Everything else was 15+

Stairs: about 50 flights

That's all folks

[Woody-5]

50 flights will tire you out

Gotta love rest days! Any weekend plans?

[Swuuu]

50 flights will tire you out

Gotta love rest days! Any weekend plans?

Yea I still insist stairs is one of the best forms for cardio. I don't mind rest days anymore . No plans really. How bout you?

[Woody-5]

Yea I still insist stairs is one of the best forms for cardio. I don't mind rest days anymore . No plans really. How bout you?

Nothing set in stone
Maybe a hike, maybe the beach, we'll see

[Swuuu]

Nothing set in stone
Maybe a hike, maybe the beach, we'll see

both sounds fun. I say beach

[wishiwasdivin]

50 flights will tire you out

Gotta love rest days! Any weekend plans?

Woody's in the house

[Swuuu]

Woody's in the house

looks like someone else is too

[Swuuu]

Very much needed off day today. Ill do my usual .5 of a scoop on my rest day. That is plenty for my off day training which consists of watching tv and eating lol

[Scrabbz]

Rest days are good days .

[Swuuu]

Rest days are good days .

im loving it just sitting around and eating some good junk lol

[Woody-5]

im loving it just sitting around and eating some good junk lol

You need a lesson in posting pics of said food

[Swuuu]

You need a lesson in posting pics of said food

cant compete with your pics or with your early rising lol

[fittofattofit]

yesss sirrr!

TODAY'S session:

Took 2 scoops today and felt good but tired lol. Definitely need a day off. I will most likely be taking tomorrow and Saturday off and enjoy the weekend! I still felt strong and energetic but I think I probably should have taken a day off by now. Pumps and energy were still there too! Endurance was down a little bit! I lifted as heavy as possible and threw in some slow negatives to up the intensity some. Pumps are still by far my favorite aspect of this product followed by energy and strength.

Boobs:

presses off the ball: 3 Warmups and 10 sets with 35's

Weighted push-ups: 2 Warmups and 6 sets with a plate on back

standard push-ups: 4 sets. Each set I did a 5 second negative for every rep. Only was able to get about 12 reps per sets. Everything else was 15+

Stairs: about 50 flights

That's all folks

You know I'm always jealous of the volume and weights you can shift on a biceps day ... seriously mirin' high rep 40lb DB and hammer curls and then following with 95lb BB curls

standard push-ups: 4 sets. Each set I did a 5 second negative for every rep. Only was able to get about 12 reps per sets. Everything else was 15+
^^^^ 5 second negs are seriously hard. 12 rep sets means that you had those pecs under constant tension for over 60 seconds a set

[Swuuu]

You know I'm always jealous of the volume and weights you can shift on a biceps day ... seriously mirin' high rep 40lb DB and hammer curls and then following with 95lb BB curls

standard push-ups: 4 sets. Each set I did a 5 second negative for every rep. Only was able to get about 12 reps per sets. Everything else was 15+
^^^^ 5 second negs are seriously hard. 12 rep sets means that you had those pecs under constant tension for over 60 seconds a set

I think I will finally accept your compliments lol cuz making someone like you jealous means im doing something right . Yea im loving negatives and static holds along with rest pause sets. Those are my 3 favorites as of late to up the intensity. I think pretty much every set I do lasts at least a min actually.