***Putting the SIZEON with SizeOn V2 Max Performance***

qualitywah · 10-23-2009, 04:32 PM

First off I'd like to thank Gaspari for giving me the opportunity to log V2. They really did hook us up.

About Me
I have been seriously training for 4 years. Just in August I deadlifted 500 lbs for the first time. It was one of my long time goals. After I hit that milestone, I have hit a plateau in not only strength but size improvements.

Objective
Break past my current plateau and add size and increase my strength on lifts. I will be using the max performance version on training days.

Training Protocol
Monday: Chest/Biceps/Calves

Chest
• Flat Bench Presses: 5 Sets x 8 Reps
• Incline Dumbbell Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Close Grip Bench Presses: 4 Sets x 8 Reps

Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps
• Close EZ Bar Curls: 4 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Tuesday: Legs/Abs

Legs
• Squats: 5 Sets x 8 Reps
• Leg Presses: 4 Sets x 8 Reps
• Stiff-Legged Deadlifts: 4 Sets x 8 Reps
• Leg Extensions: 4 Sets x 8 Reps
• Leg Curls: 4 Sets x 8 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
• Cable Pulldowns: 4 Sets x 8 Reps
• Reverse Barbell Rows: 4 Sets x 8 Reps
• Dumbbell Rows: 4 Sets x 8 Reps
• Barbell Shrugs: 4 Sets x 8 Reps
• Rear Shrugs: 3 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps/Abs

Shoulders
• Rear Military Presses: 5 Sets x 12 Reps
• Front Military Presses: 5 Sets x 12 Reps
• Bent-Over Laterals: 4 Sets x 12 Reps

Triceps
• Nose Breakers: 4 Sets x 8 Reps
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Sunday: OFF

I will tweak the workout as I see fit. Most like switch friday and saturdays.

Diet
I will keep my calories high getting my calories from sources such as chicken, pasta and the like. Also, I am going to try to drink a gallon of 2% milk a day.

I had my first workout with sizeon yesterday and getting ready for shoulders right now. I will update this thread with my workouts later in the day. Thanks for reading!

qualitywah · 10-26-2009, 10:09 PM

Chest

Hammer Strength Chest Press:
25 x 20
45 x 20
70 x 15
90 x 15
135 x 12
135 x 12

Cable Cross-over
25 x 20
25 x 15
25 x 15
*20 x 10
*20 x 10

Biceps

Straight Bar Cable Curls:
60 x 15
80 x 12
100 x 10
100 x 10
100 x 10

Hammer Curls
30 x 12
30 x 10
30 x 10

Calves

Standing Calf Raises:
90 x 20
135 x 15
135 x 15
180 x 12
180 x 12

Seated Calf Raises:
90 x 12
125 x 10
125 x 10
125 x 10

Overall: It was a short workout due to time constraints and the gym being very crowded but I still managed to get a very good pump. My calves were stronger than normally (I tore my acl a year ago so my calves have been very weak). Looking forward to legs tomorrow!

tom riddle · 10-26-2009, 10:22 PM

500lb deadlift? thats balla.

qualitywah · 10-28-2009, 09:11 PM

Quote:

Originally Posted by joe81

500lb deadlift? thats balla.

yes sir. you can check out my log towards hitting it in my sig if interested

qualitywah · 10-28-2009, 09:19 PM

Legs

Squats
45 x 20
135 x 15
135 x 15
225 x 12
225 x 12
275 x 12
275 x 12

Leg Presses (narrow stance)
360 x 12
360 x 12
360 x 12

Leg Extensions
90 x 12
110 x 12
130 x 10
130 x 10
*70 x 15
*40 x 15
*15 x 10

Leg Curls
80 x 12
110 x 12
110 x 12
110 x 10

note: from looking at my previous log in my sig its obvious my leg lifts have gone down. this is due to my left knee (had acl reconstruction surgery a year from today ago) has been bothering me. but good news! just got some animal pak, omega and flex from universal to log so im really thinking its going to help my knee out so i can get back to heavy ass weight

qualitywah · 10-30-2009, 02:14 PM

Back and Calves

Hammer Strength Iso-Lat Pull Down
45 x 12
75 x 12
90 x 12
90 x 12
115 x 10
115 x 8
115 x 8

Bent over Row
135 x 12
185 x 10
205 x 8
205 x 10
205 x 9

I immediatly followed up with 50 reps of deadlifting the bar and 50 of goodmornings together. FELT THE BURN MAN

Cable Rows
80 x 12
100 x 10
120 x 8

note: lower back hurt from deads and goodmorning superset so i couldnt go as heavy

Seated Calves
90 x 12
115 x 12
125 x 10
125 x 10
125 x 8

followed by 3 sets of light standing calves

qualitywah · 11-01-2009, 03:07 PM

Shoulders and Triceps

BB Military Press
45 x 20
65 x 15
95 x 12
115 x 12
125 x 10
125 x 8
125 x 9

Behind the Neck BB press (15 seconds rest between sets)
45 x 20
45 x 20
45 x 20

Front DB Raises
25 x 20
25 x 20
25 x 20

DB skull crushers
35 x 12
40 x 12
45 x 10
45 x 8
35 x 12

Overhead DB tricep extensions
40 x 15
50 x 12
60 x 12
60 x 10
60 x 10
*25 x 20

Tricep Pushdown
80 x 10
80 x 10
80 x 9

Overall: good workout. this is really the first time ive been able to do barbell military presses b/c it usually hurts my shoulders. but since im taking flex its really helping my joints. Strength is going back up but still down from where ive been in the past.

qualitywah · 11-05-2009, 12:43 AM

Chest and Calves

Hammer Strength Iso-Incline Chest
25 x 15
45 x 12
70 x 12
90 x 10
115 x 10
115 x 8
115 x 7

Hammer Strength Iso-Decline
90 x 10
135 x 10
145 x 9
135 x 8

Hammer Strength Pec Fly
100 x 10
120 x 10
120 x 10
80 x 10
*40 x 10

Seated Calf
45 x 15
90 x 15
135 x 12
135 x 12
135 x 12

sorry for the slow updates been super busy lately. i want to post more in depth about my workouts in my upcoming weeks. give more feedback. my workouts are going great. my chest is still very sore from monday and its almost thursday... this hasnt happened in a long time. progress is going good

qualitywah · 11-05-2009, 12:48 AM

Legs

Squats
45 x 20
135 x 15
225 x 12
275 x 10
295 x 10
305 x 9
315 x 8

Hack Squat
90 x 15
90 x 15
90 x 15

Leg Extensions
50 x 12
90 x 12
110 x 12
130 x 12
130 x 12
150 x 10
*70 x 10
*40 x 10
*20 x 15

SLDL
115 x 12
115 x 12
115 x 12

Overall: I am very happy with my progress with squats. I havnt been able to squat 2 plates in over a year due to my acl reconstruction. My legs are slowing coming back. Still have much more work to do but im very confident SO V2 will bring my strength up. I'm really liking it so far. This is the first fruitpunch I've ever liked. It really reminds me of that hawaiian tropical punch back in the day. I mix up my bb.com with sizeon drink half then add more water and sip on that throughout the workout. feels good man

qualitywah · 11-05-2009, 12:52 AM

i need to incorporate heavy deads back into my lifting routine again. i wanted to get to 600 by feb but thats not going to happen i dont think.

donoh · 11-05-2009, 06:33 AM

Digging the high volume workouts man. They always worked well for me as well.

qualitywah · 11-05-2009, 05:27 PM

Back and Calves

Hammer Strength Iso-Lat Pull Down
45 x 20
70 x 20
90 x 12
90 x 12
90 x 12
*note shoulder was bothering me a bit so coulnt go as heavy but it felt better after this

Hammer Strength Iso Row
90 x 12
135 x 12
160 x 10
180 x 9
180 x 8
205 x 7

Under Hand BB bent over row
135 x 12
205 x 10
205 x 10
205 x 10
45 x 50

Seated Calves
45 x 15
90 x 12
125 x 12
125 x 12
125 x 10

Standing Calves
70 x 12
70 x 12
70 x 12
*40 x 12
*20 x 20

*workout notes* took maximize preworkout also. Was a killer back workout. Felt really strong on the hammerstrength rows (that was 205 on each arm). I'm really starting to feel the benefits of SizeOn. I am starting to notice an increase in strength and decrease in recovery. Also, a better pump that has a more "filling" effect.

qualitywah · 11-11-2009, 08:19 PM

Shoulders and Triceps

Free Motion Shoulder Press Machine
40 x 12
*60 x 12
*80 x 12
*100 x 12
120 x 12
140 x 12
160 x 10
160 x 10

BB Military Press
95 x 12
115 x 10
125 x 6

BB front raises
45 x 12
45 x 12

Behind the Back BB shoulder press
45 x 15
45 x 15
45 x 15
45 x 15

Hammer Strength Seated Dips
90 x 12
180 x 12
270 x 10
330 x 7

DB Skull Crushers
35 x 10
30 x 10
30 x 10
*25 x 8
*20 x 10

Workout notes: By the time I got to military press I already had a good pump. Shoulder workout was freaking intense. Really tore them delts down. Triceps went very well too. Dips totally destroyed them. Felt god man

qualitywah · 11-11-2009, 08:32 PM

Chest and Calves

Hammer Strength Incline Chest
45 x 12
70 x 12
90 x 12
135 x 9
135 x 5

Hammer Strength Decline Chest
90 x 12
135 x 10
160 x 8
160 x 7
135 x 8

Hammer Strength Pec Fly
80 x 12
100 x 12
120 x 12
140 x 10
140 x 8
100 x 8
50 x 10

Seated Calves
45 x 15
90 x 15
90 x 15
135 x 10
135 x 10

Workout notes: Strength was up. Chest is still sore from monday and its nearly thursday. Definitely feeling stronger. Was disappointed that I didn't have enough time to finish calves tho.

qualitywah · 11-11-2009, 08:39 PM

Legs

Squats
45 x 15
135 x 12
225 x 12
225 x 12
315 x 11
315 x 9
315 x 10

Leg Press
I forgot to write down what i did. It was just a moderate weight.

Leg Extensions
80 x 15
110 x 15
130 x 12
150 x 10
130 x 12
*50 x 15
*35 x 12
*15 x 10

Leg Curls
50 x 20
80 x 12
100 x 10
100 x 10
100 x 10
*80 x 10
*30 x 12

Workout notes: First time I've squated 315 in over a year (torn acl). Felt really good. When I arrived at the gym someone supposedly pulled the firealarm so everyone in the rec was evacuated for liek 30 mins.

qualitywah · 11-16-2009, 10:08 PM

Back

Hammer Strength Iso-Lat Pull Down
45 x 12
45 x 12
70 x 12
90 x 12
115 x 10
115 x 10

Hammer Strength Iso-Row
90 x 10
135 x 10
180 x 10
205 x 5
215 x 6

Bent Over Row
135 x 12
205 x 10
215 x 10
215 x 10
215 x 10

Seated Calves
45 x 12
90 x 12
90 x 12
125 x 12
125 x 12

Workout Notes: Had a killer back workout. Strength has been going up!!! Really enjoying the strength gains. Feel like a beast pulling 215 on each arm!!

qualitywah · 11-16-2009, 10:34 PM

Shoulders and Triceps

Military Press
45 x 12
45 x 12
90 x 10
110 x 10
110 x 10

Shoulder Press (palms facing inwards)
35 x 10
35 x 10
35 x 10

Skull Crushers
65 x 12
75 x 12
85 x 10
85 x 10

Tricep Pushdown
80 x 10
100 x 10
120 x 10

Workout notes: Had a pretty crappy workout. Joints were really sore and I was very tired. I didnt feel like working out at all.

qualitywah · 11-16-2009, 10:47 PM

Chest and Calves

Hammer Strength Iso-Incline
25 x 12
45 x 12
70 x 12
90 x 10
115 x 7
115 x 6
115 x 6

Hammer Strength Iso-Decline
90 x 10
115 x 10
135 x 10
160 x 10
170 x 8
170 x 9

Pec Fly
100 x 12
120 x 12
140 x 12
160 x 10
160 x 10

Standing Calves
90 x 12
135 x 12
180 x 12
215 x 12
215 x 10

Seated Calves
90 x 12
135 x 12
135 x 10
135 x 10

Workout notes: I was slow to start out. Everything felt pretty heavy. Then once I was warmed up and had more SIZEON in me I started putting up decent lifts. Thats the most I've done on seated calves in a long time. I cant remeber if it was 215 or 250 tho. I wasn't really paying attention and didnt have my ipod to write it down. I just remember thinking how much I've improved my calve strength. Look forward to legs tomorrow

qualitywah · 11-20-2009, 12:28 AM

sorry for the slow updates. been incredibly busy this week. had to miss my tuesday workout and thursday workout. this never happens to me. im going to mix back and legs tomorrow i guess. hate missing workouts but i have two tests.

ygbodybuilder10 · 11-20-2009, 09:14 AM

great log u have going on man, keep it up

qualitywah · 11-24-2009, 05:14 PM

Legs

Nothing had to skip workout. Havnt skipped a workout in a loooong time. son i am dissappoint

qualitywah · 11-24-2009, 05:21 PM

Back and Calves

HS Iso-Lat Pull Down
45 x 12
70 x 12
90 x 12
115 x 10
125 x 10

HS Iso-Row
45 x 12
90 x 12
135 x 12
180 x 12
225 x 10
250 x 7

BB Underhand Row
135 x 12
225 x 10
225 x 10
225 x 10

Donkey Calf
90 x 12
135 x 12
180 x 10
250 x 10
250 x 10

Seated Calf
90 x 10
135 x 10
135 x 10
135 x 10

Overall: good workout. felt really strong

dosing note: I took the full serving before my workout and "felt" it more. taking it preworkout seems to work better for me

qualitywah · 11-24-2009, 05:31 PM

Shoulders and Triceps

Military Press
45 x 12
90 x 12
115 x 10
115 x 10
115 x 10

Free Motion Machine Press (one at a time)
60 x 10
70 x 10
80 x 10
120 x 10
140 x 10
*100 x 10
*50 x 10

Free Motion Lateral Raises
40 x 12
70 x 12
80 x 12
90 x 12
100 x 12

Hammer Strength Dips
90 x 12
180 x 12
270 x 12
360 x 10
**************** check notes

Rope Pushdown
80 x 12
80 x 12
80 x 12

DB overhead extension
50 x 10
60 x 10
65 x 10

Single Arm DB overhead
25 x 10
20 x 12
20 x 12

Workout notes: for some reason I didnt write down what i did after that. I'm pretty sure I went heavier but I cant remember. I need to get back into writing in a little journal. My new gym has thrown off my logging. (cant bring waterbottles inside weight area STRONG WTF)

kapitaljin · 11-24-2009, 06:26 PM

bro you got some sick volume in your workouts... I am subbing this. How's the taste of the v2 so far? the first size on was horrible... however it did the job.

qualitywah · 11-29-2009, 06:18 PM

yo sorry for the slow updates. been out of town. but im typing my workouts up now. Gaspari did a superjob with the flavoring. honostly, it is the only "punch" flavor ive ever liked

qualitywah · 11-29-2009, 06:34 PM

Chest

Machine Chest Press
50 x 12
80 x 12
110 x 12
170 x 10
210 x 10
150 x 10
230 x 10

Machine Incline Chest
110 x 12
110 x 12
110 x 12
110 x 10

Pec Fly
80 x 12
100 x 12
120 x 10
140 x 10

EZ Bar Curls (one giant superset)
45 x 12
*55 x 12
**65 x 10
***75 x 10
****85 x 10

DB curls
30 x 10
25 x 10
25 x 10

qualitywah · 11-29-2009, 06:41 PM

LEGS

Squats
45 x 12
45 x 12
135 x 10
225 x 10
315 x 10
315 x 10
315 x 10

Hack Squat
180 x 12
180 x 12
180 x 12

Leg Extensions
50 x 12
70 x 12
90 x 12
130 x 12
150 x 12
150 x 12
*100 x 12
*50 x 12

SLDL
95 x 12
95 x 12
95 x 12

Workout Notes
My squats are really starting to get back to where they used to be over a year ago. I'm really happy with SIZEON V2. Personally, Ive found I benefit most if I take the whole serving preworkout.

qualitywah · 11-29-2009, 06:57 PM

Lat Pull Down
60 x 12
80 x 12
100 x 12
120 x 12
140 x 12

Underhand BB Row
45 x 12
135 x 12
225 x 10
225 x 10
225 x 12

DB Row
85 x 12
95 x 10
105 x 10
115 x 10

Seated Calves
45 x 12
90 x 12
135 x 10
135 x 10
135 x 10

qualitywah · 12-03-2009, 05:44 PM

Chest and Biceps!

Iso-Incline
45 x 12
70 x 12
90 x 12
135 x 9
135 x 7

Iso-Chest
90 x 10
115 x 9
115 x 7
90 x 12

Iso-Decline
90 x 12
90 x 12
90 x 12

Pec Fly
120 x 12
140 x 15
160 x 11

Preacher Curls
45 x 12
45 x 12
70 x 12
70 x 12

Hammer Curls
40 x 10
45 x 10
35 x 10
20 x 12

Workout notes: Very good workout. Nice pumps from curls!

qualitywah · 12-03-2009, 05:49 PM

Legs

Squats
45 x 40
95 x 12
135 x 12
135 x 12
225 x 10
315 x 10
315 x 10

Barbell Lunge (each leg)
135 x 10
135 x 10
135 x 10

Leg Extensions
110 x 10
150 x 11
170 x 10
190 x 9
*90 x 10
*50 x 12
*30 x 13

Lying Ham Curls
50 x 10
50 x 10
80 x 10
100 x 10
120 x 10

Workout notes: Took me a long time to warm up with squats today. Looks like a lot but it really isnt. Towards the end of the workout I was on border of the puking zone. LOL