Formutech Nutrition's BCAA supp is helping me to Perform!!!

[alecto42c]

Never been a big melon fan, but this might have me reevaluating that! I can see where anyone who likes melon would love this!

haha, even the non-melon lovers are coming out. I thought the taste was amazing and like you said, i'm not a big melon guy myself. I do think this is the best tasting BCAA ive tried, completely masks that gross flavor.. ha

[Raigs]

Strong leg session! Lots of volume

[rdcopps]

Strong leg session! Lots of volume

I'm feeling it this morning!

[wishiwasdivin]

I'm feeling it this morning!

Sore huh??

[rdcopps]

Sore huh??

Luckily, Perform has glutamine in it. Otherwise, I probably wouldn't be walking right now!

[supermaz]

Luckily, Perform has glutamine in it. Otherwise, I probably wouldn't be walking right now!

yeah i like it too. used to take an extra scoop before bed but perform has everything in it now. and the calories are lower than my reg shakes

[ODoyle99]

When are ya taking Perform? As a post workout?

[rdcopps]

When are ya taking Perform? As a post workout?

Intra-workout. I start taking it during my warmup and continue throughout the workout.

[wishiwasdivin]

Luckily, Perform has glutamine in it. Otherwise, I probably wouldn't be walking right now!

Lol... I've been there..

[rdcopps]

Lol... I've been there..

I've been sitting at work too much today and my legs are starting to get worse. I should've taken some Perform this morning and I probably wouldn't be as sore!

[mormonpickett]

I've been sitting at work too much today and my legs are starting to get worse. I should've taken some Perform this morning and I probably wouldn't be as sore!

shoulda woulda coulda

[alecto42c]

hey copps hows it going? New week lets get it rolling!

[supermaz]

hows it going in here Copps?

[rdcopps]

Glad to be starting a new week today. Worked Thursday-Sunday, 13 hr shifts, so didn't make it into the gym. I'm a retail manager, so basically my hours are unconventional and tend to suck. Add snow in NC Saturday and a lot of call-outs and you can imagine how my weekend went! Regardless, glad to be back in the gym this morning. My body was feeling great from last week's workouts with only a slight tightness left in my calves (probably from being on my feet for 13 hrs each day!)

Got into the gym around 9:30 and it was packed! I didn't even know my gym had that many members! I think they all showed up at once! Not letting me that slow me down, I hopped on the treadmill for a quick warmup and then headed over to the weights to work arms & shoulders. I have gotten into an 8 x 8 routine with minimal rest. I decided to slightly alter this workout today. I wanted to try to increase the weights and go for 5 x 5. Still stuck with the rest periods being 30 seconds or less.

Straight bar curls (20 seconds rest b/w sets)
Set 1 - 55 x 5
Set 2 - 55 x 5
Set 3 - 55 x 5
Set 4 - 55 x 5
Set 5 - 55 x 5 (was feeling really good at this point and decided to see if I could continue to 8 sets)
Set 6 - 55 x 5
Set 7 - 55 x 5
Set 8 - 55 x 5 (surprised to complete all 8 sets with only 20 seconds rest. will increase weight next time around)

DB kickbacks (20 secs rest b/w sets)
Set 1 - 35 x 5
Set 2 - 35 x 5
Set 3 - 35 x 5
Set 4 - 35 x 5
Set 5 - 35 x 5 (decided to continue to 8 sets)
Set 6 - 35 x 5
Set 7 - 35 x 4 (30 sec rest for this set)
Set 8 - 35 x 5 (last 2 were partial reps)

Side Laterals (20 secs rest b/w sets)
Set 1 - 35 x 5
Set 2 - 35 x 5
Set 3 - 35 x 5
Set 4 - 35 x 5
Set 5 - 35 x 5 (tried to go for 8 sets)
Set 6 - 35 x 5
Set 7 - 35 x 3 (stopped after this set. struggled to get 3 quality reps)

Hammer Curls (increased rest period to 30 secs)
Set 1 - 55 x 5
Set 2 - 55 x 5
Set 3 - 55 x 5
Set 4 - 55 x 5
Set 5 - 55 x 4
Set 6 - 55 x 3

Rope Pulldowns (30 secs rest)
Set 1 - 120 x 5
Set 2 - 120 x 5
Set 3 - 120 x 5
Set 4 - 120 x 5
Set 5 - 120 x 4
Set 6 - 120 x 3

Bentover DB Rear Laterals (30 secs rest)
Set 1 - 40 x 5
Set 2 - 40 x 5
Set 3 - 40 x 5
Set 4 - 40 x 5
Set 5 - 40 x 5
Set 6 - 40 x 4
Set 7 - 40 x 3

Felt really good throughout the entire workout. My body felt fresh after a 4 day layoff. I have also started taking Perform even on my days off. I feel the additional glutamine is helping me to recover on my off days. The melon flavor of Perform is really starting to grow on me. I start drinking it while I'm warming up on the treadmill so it starts to get into my system by the time I hit the weights. My energy level seems to sustain me much longer into my workouts than normal. This is noticeable to me even with changing my routine that severely cuts down my rest between sets! BCAA's in Perform must be working.

Tomorrow will be a back and chest day. Almost feel like hitting the gym again tonight. I'll see how I'm feeling. Sorry again about the lag in my log. Typically, I work 3 on, 3 off. Kind of an usual weekend for me. I'm back on track and shouldn't have any issues going forward.

[Raigs]

Ha arms must of been pumped with all that work. Hitting back after that doesnt mess anything up?

[rdcopps]

Ha arms must of been pumped with all that work. Hitting back after that doesnt mess anything up?

When I do back, I always start with db pullovers so my arms don't get a lot of direct work. When I move to seated cable rows or pulldowns, it can be a struggle. I'm only a couple of weeks into this routine, so I'm still tweaking it. I've thought about switching chest & back day with legs, but haven't pulled the trigger yet. Maybe tomorrow. We'll see.

[Raigs]

When I do back, I always start with db pullovers so my arms don't get a lot of direct work. When I move to seated cable rows or pulldowns, it can be a struggle. I'm only a couple of weeks into this routine, so I'm still tweaking it. I've thought about switching chest & back day with legs, but haven't pulled the trigger yet. Maybe tomorrow. We'll see.

Interesting so no deads?

I keep forgetting about pullovers

[rdcopps]

Interesting so no deads?

I keep forgetting about pullovers

Changing over to 8 x 8 didn't have them in there, but I've thought about swapping out cable rows for deads. I had previously done deads in my last routine and liked the way my back responded. My current routine, I don't get the same feel as before. Might make the switch tomorrow or Wednesday.

I love the pullovers first in my back workout. I can usually go pretty heavy, isolate my lats and save my arms for later in the workout.

[Raigs]

Changing over to 8 x 8 didn't have them in there, but I've thought about swapping out cable rows for deads. I had previously done deads in my last routine and liked the way my back responded. My current routine, I don't get the same feel as before. Might make the switch tomorrow or Wednesday.

I love the pullovers first in my back workout. I can usually go pretty heavy, isolate my lats and save my arms for later in the workout.

I would switch them out. I love them I couldnt do a any routine that didnt have them. Its just great for the whole back legs core and arms.

I will have to try some pullovers tom before my deads

[rdcopps]

I would switch them out. I love them I couldnt do a any routine that didnt have them. Its just great for the whole back legs core and arms.

I will have to try some pullovers tom before my deads

Yeah, after you do deads for a while, it doesn't feel right if you don't do them.

[wishiwasdivin]

Glad to be starting a new week today. Worked Thursday-Sunday, 13 hr shifts, so didn't make it into the gym. I'm a retail manager, so basically my hours are unconventional and tend to suck. Add snow in NC Saturday and a lot of call-outs and you can imagine how my weekend went! Regardless, glad to be back in the gym this morning. My body was feeling great from last week's workouts with only a slight tightness left in my calves (probably from being on my feet for 13 hrs each day!)

Got into the gym around 9:30 and it was packed! I didn't even know my gym had that many members! I think they all showed up at once! Not letting me that slow me down, I hopped on the treadmill for a quick warmup and then headed over to the weights to work arms & shoulders. I have gotten into an 8 x 8 routine with minimal rest. I decided to slightly alter this workout today. I wanted to try to increase the weights and go for 5 x 5. Still stuck with the rest periods being 30 seconds or less.

Straight bar curls (20 seconds rest b/w sets)
Set 1 - 55 x 5
Set 2 - 55 x 5
Set 3 - 55 x 5
Set 4 - 55 x 5
Set 5 - 55 x 5 (was feeling really good at this point and decided to see if I could continue to 8 sets)
Set 6 - 55 x 5
Set 7 - 55 x 5
Set 8 - 55 x 5 (surprised to complete all 8 sets with only 20 seconds rest. will increase weight next time around)

DB kickbacks (20 secs rest b/w sets)
Set 1 - 35 x 5
Set 2 - 35 x 5
Set 3 - 35 x 5
Set 4 - 35 x 5
Set 5 - 35 x 5 (decided to continue to 8 sets)
Set 6 - 35 x 5
Set 7 - 35 x 4 (30 sec rest for this set)
Set 8 - 35 x 5 (last 2 were partial reps)

Side Laterals (20 secs rest b/w sets)
Set 1 - 35 x 5
Set 2 - 35 x 5
Set 3 - 35 x 5
Set 4 - 35 x 5
Set 5 - 35 x 5 (tried to go for 8 sets)
Set 6 - 35 x 5
Set 7 - 35 x 3 (stopped after this set. struggled to get 3 quality reps)

Hammer Curls (increased rest period to 30 secs)
Set 1 - 55 x 5
Set 2 - 55 x 5
Set 3 - 55 x 5
Set 4 - 55 x 5
Set 5 - 55 x 4
Set 6 - 55 x 3

Rope Pulldowns (30 secs rest)
Set 1 - 120 x 5
Set 2 - 120 x 5
Set 3 - 120 x 5
Set 4 - 120 x 5
Set 5 - 120 x 4
Set 6 - 120 x 3

Bentover DB Rear Laterals (30 secs rest)
Set 1 - 40 x 5
Set 2 - 40 x 5
Set 3 - 40 x 5
Set 4 - 40 x 5
Set 5 - 40 x 5
Set 6 - 40 x 4
Set 7 - 40 x 3

Felt really good throughout the entire workout. My body felt fresh after a 4 day layoff. I have also started taking Perform even on my days off. I feel the additional glutamine is helping me to recover on my off days. The melon flavor of Perform is really starting to grow on me. I start drinking it while I'm warming up on the treadmill so it starts to get into my system by the time I hit the weights. My energy level seems to sustain me much longer into my workouts than normal. This is noticeable to me even with changing my routine that severely cuts down my rest between sets! BCAA's in Perform must be working.

Tomorrow will be a back and chest day. Almost feel like hitting the gym again tonight. I'll see how I'm feeling. Sorry again about the lag in my log. Typically, I work 3 on, 3 off. Kind of an usual weekend for me. I'm back on track and shouldn't have any issues going forward.

Nice session my man keep killing it.

[ODoyle99]

My arms got sore just reading that haha. Nice session

[alecto42c]

some solid workouts there, perform helping at all in the recovery dept?

[rdcopps]

some solid workouts there, perform helping at all in the recovery dept?

No doubt my recovery has improved. I'm lasting longer into each workout and am able to make gains with each subsequent workout. Will be posting today's workout in just a bit. Switched back & chest for legs today. It was a good move.

[alecto42c]

No doubt my recovery has improved. I'm lasting longer into each workout and am able to make gains with each subsequent workout. Will be posting today's workout in just a bit. Switched back & chest for legs today. It was a good move.

thinkin that might be a good move for me this week also. time to pound away at the squats

[rdcopps]

Decided to switch up my rotation today. Instead of doing back & chest, I decided to hit legs. The reason being that after working arms & shoulders the previous day, I felt it was best to work my lower body and give my upper body a rest day. It was a good move (thanks Raigs for the suggestion). I definitely felt fresh for the workout and was able to power through it.

Unlike last time I worked legs, I remembered to stretch out my lower back before I got into the weights. As I've gotten older, I have come to appreciate the importance of proper warmups and stretching. The stretching I do for my lower back takes between 12-15 minutes and is active stretching, meaning I am constantly moving as opposed to holding a stretch. When I finish, I have always broken a sweat and am ready to hit some legs. As I have stated before, I begin drinking Perform while on the treadmill to start to get it into my system. On leg days, I have increased the Perform to 1 1/2 scoops and about 20 oz of water. Otherwise, I run out before the workout is finished.

2 warmup sets with 1 & 2 plates for about 12-15 reps.

Hack Squats (with no plates loaded, the resistance is 54lbs. I used 3 plates a side for a total weight of 324 lbs)
30 seconds rest between sets

Set 1 - 324 x 8
Set 2 - 324 x 8
Set 3 - 324 x 8
Set 4 - 324 x 8
Set 5 - 324 x 8
Set 6 - 324 x 8
Set 7 - 324 x 7
Set 8 - 324 x 5 (couldn't get 8 reps on last 2 sets, but better than last session. last session I had to drop a plate a side for last 2 sets)

2 minute rest

Leg Extensions

Set 1 - 130 x 8
Set 2 - 130 x 8
Set 3 - 130 x 8
Set 4 - 130 x 8
Set 5 - 130 x 8
Set 6 - 130 x 8
Set 7 - 130 x 8
Set 8 - 130 x 8 (Quads were burning, but I didn't have to assist like last week)

2 minute rest

SLDL

Set 1 - 225 x 8
Set 2 - 225 x 8
Set 3 - 225 x 8
Set 4 - 225 x 8
Set 5 - 225 x 8
Set 6 - 225 x 7
Set 7 - 225 x 5
Set 8 - 225 x 4

2 minute rest

Lying Leg Curls

Set 1 - 110 x 8
Set 2 - 110 x 8
Set 3 - 110 x 8
Set 4 - 110 x 8
Set 5 - 110 x 8
Set 6 - 110 x 6
Set 7 - 110 x 8
Set 8 - 110 x 8 (will increase weight on next session)

2 minute rest

Calve Extensions (high reps. try to stay in the 20-30 range, 5 sets)
1 minute rest between sets

Set 1 - 130 x 25
Set 2 - 130 x 25
Set 3 - 130 x 24
Set 4 - 130 x 22
Set 5 - 130 x 19

All in all, good session. I was able to keep the same weight for the Hacks, complete all the SLDL this time and will be increasing the weight on leg curls next go around. Switching days definitely helped but also Perform because I feel as if my body is recovering at a faster pace. My workout intensity has not been reduced. If anything, it has increased. I am also having sustained energy throughout my workout. Having minimal rest between sets and still being able to knock the sets out is a sign that what I'm taking, Perform is having some effect.

[ODoyle99]

Good call doing legs today. That's a ton of work too, how long did that take ya?

[rdcopps]

Good call doing legs today. That's a ton of work too, how long did that take ya?

It's a lot of volume, but doesn't take as long as you might think. After the stretching and warmups, the actual working sets took about 55 minutes. 30 seconds between sets and 2 minutes between exercises goes by pretty quickly. There were a couple of times between exercises that took a bit longer than 2 minutes. Otherwise, I would've been done in about 50 minutes. I always try to stick to the 30 seconds between sets and extend the time between exercises if necessary.

[wishiwasdivin]

Decided to switch up my rotation today. Instead of doing back & chest, I decided to hit legs. The reason being that after working arms & shoulders the previous day, I felt it was best to work my lower body and give my upper body a rest day. It was a good move (thanks Raigs for the suggestion). I definitely felt fresh for the workout and was able to power through it.

Unlike last time I worked legs, I remembered to stretch out my lower back before I got into the weights. As I've gotten older, I have come to appreciate the importance of proper warmups and stretching. The stretching I do for my lower back takes between 12-15 minutes and is active stretching, meaning I am constantly moving as opposed to holding a stretch. When I finish, I have always broken a sweat and am ready to hit some legs. As I have stated before, I begin drinking Perform while on the treadmill to start to get it into my system. On leg days, I have increased the Perform to 1 1/2 scoops and about 20 oz of water. Otherwise, I run out before the workout is finished.

2 warmup sets with 1 & 2 plates for about 12-15 reps.

Hack Squats (with no plates loaded, the resistance is 54lbs. I used 3 plates a side for a total weight of 324 lbs)
30 seconds rest between sets

Set 1 - 324 x 8
Set 2 - 324 x 8
Set 3 - 324 x 8
Set 4 - 324 x 8
Set 5 - 324 x 8
Set 6 - 324 x 8
Set 7 - 324 x 7
Set 8 - 324 x 5 (couldn't get 8 reps on last 2 sets, but better than last session. last session I had to drop a plate a side for last 2 sets)

2 minute rest

Leg Extensions

Set 1 - 130 x 8
Set 2 - 130 x 8
Set 3 - 130 x 8
Set 4 - 130 x 8
Set 5 - 130 x 8
Set 6 - 130 x 8
Set 7 - 130 x 8
Set 8 - 130 x 8 (Quads were burning, but I didn't have to assist like last week)

2 minute rest

SLDL

Set 1 - 225 x 8
Set 2 - 225 x 8
Set 3 - 225 x 8
Set 4 - 225 x 8
Set 5 - 225 x 8
Set 6 - 225 x 7
Set 7 - 225 x 5
Set 8 - 225 x 4

2 minute rest

Lying Leg Curls

Set 1 - 110 x 8
Set 2 - 110 x 8
Set 3 - 110 x 8
Set 4 - 110 x 8
Set 5 - 110 x 8
Set 6 - 110 x 6
Set 7 - 110 x 8
Set 8 - 110 x 8 (will increase weight on next session)

2 minute rest

Calve Extensions (high reps. try to stay in the 20-30 range, 5 sets)
1 minute rest between sets

Set 1 - 130 x 25
Set 2 - 130 x 25
Set 3 - 130 x 24
Set 4 - 130 x 22
Set 5 - 130 x 19

All in all, good session. I was able to keep the same weight for the Hacks, complete all the SLDL this time and will be increasing the weight on leg curls next go around. Switching days definitely helped but also Perform because I feel as if my body is recovering at a faster pace. My workout intensity has not been reduced. If anything, it has increased. I am also having sustained energy throughout my workout. Having minimal rest between sets and still being able to knock the sets out is a sign that what I'm taking, Perform is having some effect.

Very nice work in here bro.

[mormonpickett]

jeeze man you do enough sets ya think?