LMNOPotts' SuperPump MAX 30-Day Log

[lmnopotts]

Intro:
I’m extremely excited to give SuperPump Max a try! And not just for a workout or two, but for entire month! As far as pre-workouts go, I’ve used Advanced 24/7 Nutrition's Muscle Maxx (was talked into it by a GNC clerk) and BSN’s N.O.-Xplode. The first mainly just produced a strong tingly sensation but did nothing as far as volumization. I’ve used BSN’s product for 2 different cycles and loved the pumps, but I would build a tolerance near the end and would have to increase the dosage… which included more stimulants having me cracked out in the gym before a workout.

I’m coming off an 8 week cut right now, and will cycle off the n.o.-xplode and creatine monohydrate I’m taking to get all the arginine, creatine, and stimulants out of my system before starting up. The cut ends the last week of October, so the product should have arrived by then and I’ll be ready to go! I set out 12 weeks end of July with the first 4 weeks eating above maintenance (3,200 calories, coming off a bulk where I was eating 4200 - 4500), followed by 8 weeks at maintenance (2700 calories) with carb cycling & cytolean v2 and ending with mitotropin.

My current training I’ll swap between two splits every 4 weeks:
Monday: Chest & back
Tuesday: Cardio (usually plyometrics from the P90X workout series… don’t laugh, it’s intense!)
Wednesday: Shoulders, biceps, & triceps
Thursday: Yoga (my most stressful day at work is usually Thursday, this is incredibly helpful physically AND mentally)
Friday: Legs & back
Saturday: Cardio (jogging with my dog… a siberian husky, try and find a better running partner!)
Sunday: Rest & stretching

~~~~~

Monday: Chest, shoulders, & triceps
Tuesday: Cardio
Wednesday: Back & biceps
Thursday: Yoga
Friday: Legs
Saturday: Cardio
Sunday: Rest & stretching

Diet:
I eat pretty clean. Especially during this cut. I intend to eat the same, but not as strict as far as sugars go (I was avoiding ALL processed sugars… I miss barbeque sauce on my chicken and ketchup on my eggs!). There’ll be no alcohol, no soda or high fructose corn syrup, no gluten, and moderate sodium levels (no deli meats). I plan to eat slightly above maintenance again getting ready for a winter bulk, but not so heavy that I’m going to lose all my flexibility… or abs! I’m going to shoot for a 30 / 50 / 20 protein, carbs, & fats ratio. I’m pretty detailed with my intake and like putting it all down in an excel sheet so I know exactly what I’m going to be eating. I also cook a lot at once to help mornings move faster and pack a lot of tupperware when I go to work. Including pre- & post- workout shakes, I eat 7 times a day. Breakfast, pre, post, lunch, midday, dinner, before bed. Stay tuned for the final breakdown.

Training Protocol:
The circuit style ran great earlier this year, and I’m coming off the 2nd go through of that. Over the summer though I tested myself with my first mini-bulk (6 weeks) and 10x10 german volume training. While it was effective, it was also boring and I’ve made good strength improvements with my compound moves and feel I could benefit from adding more moves and coming down to a 5x10 system and running it across 5 days a week instead of 3. I use strict form and my mind-muscle connection is a lot better to where I can concentrate on engaging muscles and not just throw up curls. I want to run high volume again for these few weeks, then I’ll switch to a low volume high weight strength building cycle (after the product logging), then probably utilize a heavy/light approach for the rest of the winter.

Monday: chest, triceps, abs
• barbell bench press 5x10
• incline dumbbell press 5x10
• decline barbell bench 5x10
• cable crossover 3x10
• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
• rope cable overhead extension 1x12, 2x10, 2x8
• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
• abs routine from P90X – Ab Ripper X

Tuesday: back, biceps, forearms
• weighted (25lbs) pull-ups 5x10
• seated cable row 3x10
• wide lat pulldown 3x15
• single arm dumbbell rows 3x8
• T-bar rows 3x8
• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
• seated barbell curl 1x10, 1x8, 1x6
• concentration curl 3x12, 3x10, 3x8
• rope hammer curl 1x12, 1x10, 1x8
• reverse cable preacher curl 1x12, 1x10, 1x8
• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)

Wednesday: shoulders, traps, abs
• shrugs 3x8
• military press 5x10
• front & side laterals 4x15
• alternating dumbbell shoulder press 3x10
• bent-over shoulder flys 3x12-15
• abs routine from P90X – Ab Ripper X

Thursday: legs
• back squats 5x10
• leg press 3x10
• lying leg curls 5x10
• seated calf raises 3x10
• standing calf raises 3x12-15
• side to side dumbbell lunges 1x24

Friday: biceps, triceps, forearms, abs
alternate muscle groups to change which comes first; biceps first one week, triceps first the next.
• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
• seated barbell curl 1x10, 1x8, 1x6
• concentration curl 3x12, 3x10, 3x8
• rope hammer curl 1x12, 1x10, 1x8
• reverse cable preacher curl 1x12, 1x10, 1x8
• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
• rope cable overhead extension 1x12, 2x10, 2x8
• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
• rope hammer curl 1x12, 1x10, 1x8
• reverse cable preacher curl 1x12, 1x10, 1x8
• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
• abs routine from P90X – Ab Ripper X

Saturday: cardio

Sunday: yoga

I will soon finalize both the diet and training protocol and include starting pictures. I will also include all supps being taken, this will include a WPI pre & post, a casein shake before bed, and possibly SizeOn (once I hammer out my carb needs). While the Gold’s I workout at has a policy against cameras, the owner is really nice and so are the managers & trainers so I’ll talk with them soon about taking some before/during/after training shots for me. If this doesn’t work out, I will modify a workout or two to be done at home to show off the SuperPump MAX effects!

[lmnopotts]

I'm starting on the 18th!

I've gone through today and finalized my nutrition protocol and I'm going through this week testing my starting weights for training. Below is my lifting days nutrition plan. The off days do not have SuperPump MAX or SizeOn and the pre- & post- workout shakes and substituted with one midmorning shake and the portions of carbs at breakfast & lunch are a little higher to keep calories nearly the same. For full details, check out the attachment.

I put my training protocol into an excel as well so it'll be easy to print and take to the gym.

Beginning pics coming this weekend, and I'll probably take my TrainWithMax t-shirt pic on legs day next week.



p.s. - You have no idea how much will power it's taking to not just go ahead and start! But I want to give it a 100% true review, cycled off the past pre-workouts & and rest from the past 12 weeks.

[lmnopotts]

Day (1) Chest, Triceps, & Abs, I’ll save you guys the gushing paragraph and simply state it’s good to be off carb cycling, I’m excited to be back at the gym, and I’m ready to give this new product a try!

Up at 6am, ate, 7:15, time for some superPump. Opening it up, it does suffer the ‘some settling may occur’. But don’t worry, it does indeed have all the servings, don’t think you only have half! This is done for retailers shelving and placement. The past pre-workout I’ve used from BSN has a slightly larger scoop (only by a few grams) and this is not a concentrate. I stirred it up, I wasn’t sure if it was going to effervesce and blow up on me… then out of habit, water still swirling I downed it as quick as possible to avoid the taste. Haha, don’t think I’ll need to do that tomorrow. What did hit my tongue tasted pretty good, while I’m not going to sip away on it, it’s nice to know I can enjoy the fruit punch flavor if I want to.

Waited a few minutes, blended my intrapro & oats shake, packed the sizeon and jumped in the car to head to the gym, downing the shake in the parking lot. I was finished with stretching and getting on the bike about 7:45 and I could feel a bit of caffeine and skin flush. Part of my off cycle included avoiding coffee and my anavite ran out about 2 weeks ago, so the skin tingling could be that. I only used one scoop and while I’m feeling it, I’m not shaky.

AAaand the workout:
Foggy morning so not a lot of people showed up, I was able to get back in my groove without a lot of chatter.

Monday: chest, triceps, abs
• barbell bench press
10 @ 160
10 @ 170
8 @ 200
10 @ 185
9 @ 170

• incline dumbbell press 5x10
10 @ 60
10 @ 60
5 @ 65, 4 @ 60
8 @ 60
8 @ 60

• decline barbell bench 5x10
10 @ 145
10 @ 145
8 @ 155
8 @ 155
8 @ 150

• cable crossover 3x10
3x10 @ 135

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
stuck to the reps with 40, 45, 50, 45 lbs respectively

• rope cable overhead extension 1x12, 2x10, 2x8
57.5lbs for all sets, strict form, really fatigued myself

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 lbs

• abs routine from P90X – Ab Ripper X
only did half :-(

Definitely pump inducing! I’ve been supersetting lately, so 5 sets of flat bench alone the pump was great. Last set of cable crossovers I almost felt showy, I’m used to finishing chest with these but I had trouble concentrating, I kept looking at my forearms watching smaller veins come to the surface… I loved it! The triceps portion was business. By the 2nd bodypart of a split I need to push myself so I’m not taking longer breaks and still focusing. Being the first workout back, I was surprised by the time I finished. I did cut the abs portion in half though, went a little over and had to get back and cleaned up before work.

Tired, but a good tired. A few months ago the first day back on a pre-workout I left after 30 minutes because it made me feel sick. Not with SuperPump! Haha, can’t wait for tomorrow. Back & biceps, and hopefully taking my Train With Max t-shirt pic!

[lmnopotts]

Forgot to try shaking it up today, even though I have a whole food meal in my belly I still tend to run on auto pilot before hitting the gym, stirred my superpump this morning with a spoon, and drank it down in about a minute walking around getting dressed and ready for the morning.

Back, Biceps, Forearms:
• weighted (25lbs) pull-ups 4x10 + 1 middle set w/ 45 lbs... 5 reps (buddy wanted to see it, I wanted to see if I could)

• seated cable row (close grip) 3x10 @ 135, 145, 145 lbs repectively

• wide lat pulldown 3x15 @ 135 lbs (slow and deep)

• single arm dumbbell rows 3x8 @ 80lbs

• Close grip pulldowns 3x8 @ 145 lbs
*added these after watching the Dorian Yates video on bodybuilding.com's supersite

• T-bar rows 3x8 @ 90lbs

• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
80 lbs
85 lbs

• seated barbell curl 1x10, 1x8, 1x6
70 lbs - while it was only half curls, I was pretty pumped at this point...
~used EZ-bar for standing & seated curls

• concentration curl 3x12, 3x10, 3x8
35, 40, 40lbs

• rope hammer curl 1x12, 1x10, 1x8
60 lbs all 3 sets (first time doing this, getting used to the tension)

• reverse cable preacher curl 1x12, 1x10, 1x8
50 lbs (another odd feeling one, weight will be upped later...)

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
40 lbs

Basilic or cephalic... one of those is that giant vein that runs down the front of your bicep which is what I was staring at then poking and rubbing during the workout (I'll have to bug my sis, she's a med student). This one has been prominent for a while, but I'm starting to notice 3 branching veins that run across my biceps as well... like in the myofusion ad with hidetada! Also, my back's improved and was doing a lot of side bicep shots looking at the slope of my lat afterwards, I love when my back feels warm after a workout, knowing I've forced a ton of blood back there. And I haven't worked forearms specifically in a while, so this was fun getting a good popeye pump! I noticed a bit of cotton mouth towards the end of my workout though, could just be the cold weather that's finally arrived. I loved this workout, especially with superpump. At the end my arms looked something like this:

...like a roadmap of Stockholm!

Didn't bring my camera with me to work, but I trained with max AND my shirt today, pics up soon!

[lmnopotts]

Shoulders, Traps, & Abs day!

Still just 1 scoop, I don't want to be to brave. Past pre-workouts, I'd be ambitious and do too much, then get cracked out and feel sick and leave halfway through a workout. Oh, something I didn't mention yesterday, but the pump stayed a lot longer than without a pre-workout or using BSN's. Enough to where I'd notice the veins on the backs of my hands then walk back to the office to take my jacket off and roll up my sleeves to take a look at my arms. Bicep days are gonna rule from now on, and Friday is bis AND tris!

• shrugs 3x8
280 lbs, came off a bit so I can build back up

• behind the back shrugs 3x8
210 lbs, first time doing these, felt a lot different and had to get my grip right

• military press 5x10
100 lbs, 2 middle sets were 8 reps

• front & side laterals 4x15
25 lbs, alternating front and side, using both arms at the same time.

• alternating dumbbell shoulder press 3x10
35 lbs, kept this light, used to be the first thing I'd do in a shoulder workout, but I was a bit fatigued.

• low pulley delt raise 3x12
15 lbs. Haha, yeah I know! If I went any heavier I'd be throwing my back side to side. Felt good though took it a little above parallel. Added this after watching the Dorian Yates video on bodybuilding.com's supersite.

• bent-over shoulder flys 3x12-15
25 lbs. Could've done 35, but didn't want to turn it into a back row.

• abs routine from P90X – Ab Ripper X

Also, finally measured my BF, don't know if those electronic things the trainers use are accurate, but after putting in my info and reading it spat out that I'm at 4.5%. I'm mentioning this only because I kept rolling up my sleeves and looking at my shoulders, I'm wearing a tanktop next Wednesday, I want to enjoy these striations while they last!

I'm really diggin' the fruit punch flavor, the past pre-workouts I've done lemonade and lemon-lime, and the creatine mono I was using was blue raspberry so it's nice to get a good taste in my mouth beforehand.

Tomorrow is legs... and also with meetings a 14 hour workday. I'll be cooking my meals tonight, I just hope I can drive home by the end of the day... and wake up for the Friday workout!

[lmnopotts]

LEGS DAY.

I'm a bit masochistic. While rowing, I hated hill sprint exercises and suicides, but loved the fact the day after that I had to take an elevator to the 3rd floor to get to class. I'm a bit the same way with leg days, I get really into once I get past the warmup sets or 11 minutes in (seriously... it's almost exactly 11 minutes into a workout when things get real).

I remembered to try shaking the SuperPump today... no issues! So used to BSN's being told time and time again NOT to shake it to mix it because it'll cause the universe to split. This shook up fine, lil foam but went down fine. I came off the weight with everything so get back into form control. Let's go to woik.

• back squats 5x10
250, 270, 290, 305, 310lbs
...with some stretching in between sets 4 & 5.

• leg press 3x10
310, 350, 410 lbs

• lying leg curls 5x10
quads pretty tired at this point, I used to add leg extensions as well but I've opted for quality over quantity.
135, 135, 140, 150, 150
...and then I started walking a little funny...

• seated calf raises 3x10
160, 170, 180 lbs, last set was to 15

• standing calf raises 3x12-15
I'm not sure poundage, but the plates are numbered and I pinned the 11th for all 3 sets.

• side to side dumbbell lunges 1x24
lunging left to right counting each side as one. good for a stretch and lets me see the vascular work I've done to myself, used 35 lb dumbbells.

Spent, thankfully no abs today. finished with some stretching, refilled my water and back home to shower... now I just gotta stay alive for a closing shift at work!

[lmnopotts]

Biceps, Triceps, Forearms... and abs!

This split was designed to help build arms, hitting them twice in a week, and this work was a real test. Last day before cardio & rest on the weekend, and coming in after a late night at work.

Starting this week with biceps first:
• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
Didn't go too heavy, as I had a lot of volume for the concentration curls. 65 lbs, then 70 lbs for the sets of 8s.

• seated barbell curl 1x10, 1x8, 1x6
60lbs, all 3 sets... definitely could go heavier next week.

• concentration curl 3x12, 3x10, 3x8
35lbs, 45lbs (last few were forced reps), 50 lbs
...I was making a lot of odd primal noises towards the end of that, after the 3 sets of 8 @ 50, I took a few minutes and did some stretching... This is also a glorious feeling, just reaching down and grabbing the dumbbell I could see new veins come to the surface.

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
45, 45, 50, 45 lbs. I wanted to do 50 for the last set, but didn't really feel safe.

• rope cable overhead extension 1x12, 2x10, 2x8
57.5 lbs again, but I set the pin lower to make sure I was really come down and getting a good stretch.

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 again. The gym doesn have a little 5 lb plate to hit on this machine, going up in weight here is going to be a mental test.

• rope hammer curl 1x12, 1x10, 1x8
60 lbs again, making sure to really control the negative, I don't want to get wobbly.

• reverse cable preacher curl 1x12, 1x10, 1x8
50lbs, still getting used to it. Will probably add more Tuesday.

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
40lbs, arms had a ton of blood in 'em at this point! Also was heating up pretty good.

• abs routine from P90X – Ab Ripper X
Standard fair, need to really work on lower ab movements.

Now, I know if we feel tired we should skip a workout, and that we should try to get 8+ hours of sleep for muscle growth... but Fridays are usually my day off and I usually have to stay late (past midnight) at work on Thursday nights, and I want to work out! SuperPump definitely delivered here, I was waiting to see what Friday would feel like with it and it didn't disappoint. I need that extra oomph on Fridays and it felt great!

Now, probably won't use SuperPump Max this Saturday. I do plan to test it once a weekend to see how it feels during a long run, and how it feels during a long session of yoga.

EDIT: I took this photo on Day (2), Back & Biceps. :-)

[lmnopotts]

Saturday: Cardio, distance run.
Something light, getting my dog back into the swing of running. We're moving from a place with a yard to an apartment with a tiny grass space in the back, so I need to get him used to being on the leash and doing disciplined runs again. Went back to an old neighborhood where I knew about how long a loop would be, Did a steady pace of about 45 minutes around the neighborhood and campus and back to the car. No SuperPump this morning, just a cup of coffee with breakfast, good to feel the difference though. I don't want to rely on it, but it really is awesome.

Sunday: Yoga
It's getting colder, but I'm still getting a good sweat by the time I start hitting extended right angle pose, one of these days I'm going to get good at these damn warrior 3 holds. Haha, I love yoga, afterwards it feels like a clean slate for the rest of the week!

[lmnopotts]

Beginning of Week (2) and back to Chest, Triceps, & Abs! While last night wasn't stressful, I made some tea and had some valerian before bed. Really good sleep, but waking up feels like coming out of a haze after a valerian night. Plate of eggs, & a dash of tabasco helped me there. I love taking SuperPump right before I get in the car to get to the gym. Its working its way in me and I've got BLS blaring on the stereo, definitely gets me in the right mood to get going.

Chest, triceps, abs
• barbell bench press
10 @ 165
10 @ 175
8 @ 205
10 @ 195
10 @ 180

• incline dumbbell press 5x10
10 @ 60
10 @ 60
6 @ 65, 3 @ 60
9 @ 60
8 @ 60

• decline barbell bench 5x10
10 @ 150
10 @ 150
8 @ 165
8 @ 165
8 @ 145

• cable crossover 3x10
3x10 @ 135
Kept this at the same weight as last week, really brought my arms back.

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
40, 45, 50, 50 lbs respectively

• rope cable overhead extension 1x12, 2x10, 2x8
57.5lbs for all sets, added a 5 lb plate for the last set

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 lbs

• abs routine from P90X – Ab Ripper X
Did all of 'em this week!

****ty weather again, and had to go in earlier than last week but I was able to set a good pace and get everything done. Probably shouldn't have worn my soccer jersey shirt, I had trouble peeling it off once I got home haha!

[lmnopotts]

Busy couple of days! But still made it to the gym! Moved into a new place, other side of town but a different gym now (same owner as before). I didn't forget about my log, here we go!

Day (9) - Did this one at night... after moving furniture all day. Probably could've sat this one out, but I didn't feel too hindered.

Back, Biceps, Forearms:
• Pull-ups 4x10 + 1 middle set w/ 25 lbs... moved a bed and a sleeper sofa earlier, took a lot of the weight off for these.

• seated cable row (close grip) 3x10 @ 145, 145, 150 lbs repectively

• wide lat pulldown 3x15 @ 135 lbs (slow and deep)

• single arm dumbbell rows 3x8 @ 85lbs

• Close grip pulldowns 3x8 @ 150 lbs

• T-bar rows 3x8 @ 90lbs

• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
80 lbs
85 lbs

• seated barbell curl 1x10, 1x8, 1x6
75 lbs
~used EZ-bar for standing & seated curls

• concentration curl 3x12, 3x10, 3x8
40, 35, 40lbs

• rope hammer curl 1x12, 1x10, 1x8
60 lbs, 55 on last set

• reverse cable preacher curl 1x12, 1x10, 1x8
55 lbs

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
40 lbs

Day (10)
A good breakfast and staring at yesterday's tupperware in the sink, I'm really going to need a push for this one. I don't have anything heavy to move, but I want to get in and out to clean up the old place.

• shrugs 3x8
290 lbs

• behind the back shrugs 3x8
220 lbs

• military press 5x10
105 lbs, 2 middle sets were 8 reps

• front & side laterals 4x15
25 lbs, alternating front and side, using both arms at the same time. Grabbed a 30 for a few but my form sucked and quickly went back to the 25s.

• alternating dumbbell shoulder press 3x10
35 lbs, same weight, but I can feel my back quiver and I don't want to tweak anything.

• low pulley delt raise 3x12
15 lbs. Going to try to do more next week.

• bent-over shoulder flys 3x12-15
30 lbs

• abs routine from P90X – Ab Ripper X

Stayed safe, but I got through it. Also, the queasiness from the first few times taking SuperPump have subsided.

Day (11)
I loved this workout. It's a legs day, and I'm still off from work so I can go to bed early! Lame I know.
• back squats 5x10
250, 275, 300, 310, 320lbs
stretching in between sets 4 & 5.

• leg press 3x10
320, 370, 415 lbs

• lying leg curls 5x10
135, 135, 140, 150, 150
My poor little hams :-(

• seated calf raises 3x10
170, 180, 185 lbs, last set was to 15

• standing calf raises 3x12-15
I pinned the 12th plate for all 3 sets.

• side to side dumbbell lunges 1x24
used 40 lb dumbbells.

WHEW! Also, I'd like to add in my mindset coming out of the gym I've started driving back to my old house 2 twice in 3 days. SuperPump, GREAT for concentration, not for memory hahaha.

[lmnopotts]

Biceps, Triceps, Forearms, & Abs

My wrists are sore, and it feels like I smashed a knuckle on something (probably during the move). Oh well, time to push forward it'll all be over soon!

Starting this week with triceps first:
• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
45, 45, 50, 50 lbs.

• rope cable overhead extension 1x12, 2x10, 2x8
62.5!

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 again.

• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
65 lbs, then 70 lbs for the last 2 sets.

• seated barbell curl 1x10, 1x8, 1x6
65lbs, all 3 sets... definitely could go heavier next week.

• concentration curl 3x12, 3x10, 3x8
35lbs, 45lbs, 50 lbs

• rope hammer curl 1x12, 1x10, 1x8
60lbs

• reverse cable preacher curl 1x12, 1x10, 1x8
55lbs

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
40lbs, tried 45 but too much strain on my wrists.

• abs routine from P90X – Ab Ripper X
threw in some hanging leg raises for fun.

This felt great, I have some family coming to visit tonight so I'll be sure to answer the door in 'the shirt before the shirt'. It's t-shirt tiiiiime!!! :-)

[lmnopotts]

Day 13: Cardio
Normal morning run, didn't have to go in to work until 3pm so it was leisurely with the dog, also no SuperPump today.

Day 14: Yoga
Cold morning, decided to take a scoop before yoga. Just to be safe opted not to have morning coffee, but I felt really good during yoga, maybe it was mental knowing how much blood I was moving around in these stretches, but I feel like my flexibility was a little better than last week. Wouldn't use it every yoga session, but it was a nice perk.

[lmnopotts]

Beginning of Week (3), half way done :-( I'm going to find another tub and use it for another 4 weeks or so afterwards but the log is only 4 weeks. Felt pretty limber today, a day after yoga makes any workout better! Breakfast down, SuperPump soakin' in, lets get to it:

Chest, triceps, abs

• barbell bench press
10 @ 170
10 @ 175
8 @ 215
10 @ 200
10 @ 180

• incline dumbbell press 5x10
10 @ 60
10 @ 60
6 @ 65, 3 @ 70 (had a friend help spot so I didn't tweak my elbow)
9 @ 60
8 @ 60

• decline barbell bench 5x10
10 @ 155
10 @ 155
8 @ 165
8 @ 165
8 @ 150

• cable crossover 3x10
3x10 @ 140
Kept this at the same weight as last week, really brought my arms back.

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
40, 50, 50, 45 lbs respectively

• rope cable overhead extension 1x12, 2x10, 2x8
62.5lbs for all sets

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 lbs

• abs routine from P90X – Ab Ripper X
leg scissors were with good form today!

[lmnopotts]

Sore throat coming on, I think from the cold weather... and I like sleeping on my back and end up snoring. Breakfast was a little hard to swallow but my preworkout shake and SuperPump went down fine!

Back, Biceps, Forearms:
• Weighted Pull-ups 4x10
25 lbs, really focused on keeping my elbows back

• seated cable row (close grip) 3x10 @ 145, 145, 150 lbs repectively

• wide lat pulldown 3x15 @ 145 lbs form got a little wonky here

• single arm dumbbell rows 3x8 @ 90lbs

• Close grip pulldowns 3x8 @ 150 lbs

• T-bar rows 3x8 @ 100lbs

• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
80 lbs
85 lbs

• seated barbell curl 1x10, 1x8, 1x6
80 lbs
~used EZ-bar for standing & seated curls

• concentration curl 3x12, 3x10, 3x8
40, 40, 40lbs... all 40s, woohoo!

• rope hammer curl 1x12, 1x10, 1x8
60 lbs, 55 on last set

• reverse cable preacher curl 1x12, 1x10, 1x8
55 lbs

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
45 lbs

[ncangey0513]

Insanely detailed log so far, man! Looking awesome in here.


That sucks about the sore throat - make sure not to overdo it and give your body a break if it's asking for one. This is a rough time of year, and I'm just getting over a bit of a cold myself.

[lmnopotts]

Ran out of sweet potatoes, forgot to go and pick some up last night so breaskfast carbs were oats. No biggie. Got a text from my dad that he's almost done with his workouts and just ran out of n.o.-xplode. From what he's read here, it looks like he's going to take some time off... then give SuperPump a try! Woohoo! Let's do work.

Shoulders, Traps, & Abs

• shrugs 3x8
310 lbs

• behind the back shrugs 3x8
240 lbs, did in smith machine this time, just to give it a try.

• military press 5x10
105 lbs same weight as last week, made sure to really come down low.

• front & side laterals 4x15
25 lbs I've been alternating, this time did all fronts, then leaning for the sides.

• alternating dumbbell shoulder press 3x10
40lbs for 1st set, then 35 lbs

• low pulley delt raise 3x12
20 lbs, looks weak feels great.

• bent-over shoulder flys 3x12-15
30 lbs

• abs routine from P90X – Ab Ripper X

I'm starting to like shoulders on their own, probably because I think my traps are bigger than they really are, and the pump certainly helps, haha.

Thanks for the kind words, ncangey0513! I've been dodging some sick people at work, hopefully I'll keep the viruses away.

[lmnopotts]

Day (18)
Well... the rubberband snapped. Weather, bit of a cold and exhaustion caught up with me. Sometimes I'll push knowing it's just a bit of fog in my head or tell myself "Hey, at least it's not a rowing exercise at 4am!" Thursday my head was pounding, throat sore and after a bit of a cardio warmup I made the decision after getting into the squat rack that I definitely should not be doing this. I'm glad, I went home and went back to bed until past noon!

Day (19)
In this 30-day log training protocol has arms doubled, this would be the solely arms day. Since I already hit those muscles once and didn't get legs yesterday I'm trying legs today. Yes, I'm stubborn.

Not feeling as bad, which is impressive. I can tell what's physical and what's mental. Tough day at work, short staffed and had to file a police report after midnight but waking up today was a lot easier compared to yesterday. Let's do this:

LEGS
• back squats 5x10
250, 275, 300, 310, 310lbs
Kept the last set the same weight, didn't want to push too much.

• leg press 3x10
320, 390, 415 lbs
Increased the middle, kept first and last the same.

• lying leg curls 5x10
135, 135, 140, 150, 155
...I've noticed a few points in a workout I'm muttering to myself what Flex Lewis is yelling in one of the ads... with hams today laying down I definitely louder than usual said, "Let's go max, let's go!"

• seated calf raises 3x10
170, 180, 190 lbs, last set was to 12
Trying to ride the hams rush, I tried not to slow during calves. I need to keep the energy up so I can go deep on the last exercise.

• standing calf raises 3x12-15
I pinned the 12th plate for all 3 sets... I'm going to need to add some more resistance!

• side to side dumbbell lunges 1x24
45s!

Good workout, decided to skip abs, I've noticed before doing abs after a hard legs workout I barely have the strength to do a lot of straight leg stuff and lower ab stuff. Probably hit them tomorrow after cardio.

[lmnopotts]

Instead of a post for both Sat & Sun I think today's post warranted it's own. Cardio jog with the dog, in what was probably 30 degree winds... with SuperPump! It's 10am and 44 degrees now, but I got up and did cardio before breakfast (had a single scoop of some whey) and took some SuperPump Max. Let it soak in for 30 minutes, then went out about 7am. Tightened the hoodie, thankful my rowing thermals still fit, ear buds in & motley crue blaring.

I don't think anyone likes running when it's windy, and I don't I kept going from being stubborn (tried that earlier this week and skipped a workout when my body said NO), but I had a lot of drive to get it done and put a check by today. I think the loop was almost 6 miles, felt the usual breakthrough after 3, but didn't stay out too long.

I wouldn't always use SuperPump for cardio, I'd hate to start mentally relying on it (and really... it has pump in the name, it's not SuperJog) I'd recommend trying it at some point!

[lmnopotts]

Yoga:
So I realized last night my heat isn't working. Which makes sense considering the last repair guy visit, and it's not unbearable but I'll definitely be making a call to the property management at 8am tomorrow... that being said, even wearing layers I wasn't getting a good muscle warm from yoga. I started with 3 sun salutations, skipped and the warrior and runners pose stuff, and went straight into the floor work. So did about half, a little longer than 45 minutes.

[lmnopotts]

*le sigh* The final week of the log. But... I've got more work ahead of me. My cut doesn't start until April, and being a theatre manager our busiest season is upon me in 2 weeks. Long days/nights, missed workouts, missed sleep... BRING IT. I'll save the gushing for the final review, but for my creatine and pre-workout needs I'm keeping SuperPump Max in my mix. Lets do the damn thing.

Chest, triceps, abs

• barbell bench press
10 @ 180
10 @ 185
10 @ 215
10 @ 190
10 @ 190
With the exeception on the 1st, had a spotter for all sets... meaning I let myself go deep and really make it hurt. I didn't up my max yet (still at 215) but I wanted the sets surrounding it to be qual.

• incline dumbbell press 5x10
10 @ 60
10 @ 60
8 @ 65
8 @ 65
I AM GOING TO HIT 70lbs WITH THIS. Not today... but it's coming.

• decline barbell bench 5x10
10 @ 155
10 @ 155
10 @ 165
10 @ 165
10 @ 150
Same weights... but a nice high volume :-)

• cable crossover 3x10
3x10 @ 145
Trying to keep my arms straight, trying to keep it from being a press.

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
40, 45, 50, 55 lbs respectively

• rope cable overhead extension 1x12, 2x10, 2x8
62.5lbs for all sets

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 lbs

• abs routine from P90X – Ab Ripper X

Had to be at work earlier, but with the time change I think I had more get-up-n-go than usual. Morning workout as usual, but long day so didn't get to a computer with BB access until now.

[lmnopotts]

1/2 workout today, had to get back to let a repair guy in. Really, he said he'd call I didn't think he meant when he was at the front door. At least the heat's being fixed now. Here'd what I go to:

Back, Biceps, Forearms:
• Weighted Pull-ups 4x10
25 lbs, focusing on keeping my elbows back, hanging in between sets

• seated cable row (close grip) 3x10 @ 145, 150, 155 lbs repectively

• wide lat pulldown 3x15 @ 145 lbs last set stopped early and went to 155 for the last 5

• single arm dumbbell rows 3x8 @ 90lbs, tried 95 but I wasn't getting a full row

• Close grip pulldowns 3x8 @ 155 lbs

• T-bar rows 3x8 @ 110lbs

• standing barbell curl 1x10
85 lbs

...Well, that pretty much turned out to be just a back workout! Might head back in tonight to hit biceps before dinner... but I want to be fresh for shoulders tomorrow morning.

[lmnopotts]

Got up earlier than usual... repair guy had to come back this morning, nearly finished the workout when he said he was on his way.

Shoulders, Traps, & Abs

• shrugs 3x8
315 lbs

• behind the back shrugs 3x8
245 lbs

• military press 5x10
110 lbs ...this is why I wear shirts with shorter sleeves on this day...

• front & side laterals 4x15
25 lbs alternating, really want to break through to the 30lbs...

• alternating dumbbell shoulder press 3x10
40lbs

• low pulley delt raise 3x12
20 lbs same weight as last week

• bent-over shoulder flys 3x12-15
30 lbs

• abs routine from P90X – Ab Ripper X
Did half the abs, then did some stretching and got back home to meet the repair guy... still no heat as of yet, haha.

[lmnopotts]

Glad I didn't bring my phone in the gym this morning, had calls from two difference service guys, texts from family members, and a text from my boss... all in between 7 & 9am! Nothing pressing, so they just would've thrown me off.

...anyone else enjoy licking the superpump off their knuckles after getting a scoop? Just thought I'd put that out there.

LEGS
• back squats 5x10
270, 280, 300, 310, 320lbs
There we go, back up to twice my body weight!

• leg press 3x10
340, 400, 435 lbs
Odd increases, but it made sense when I was sliding the weights on.

• lying leg curls 5x10
135, 135, 140, 150, 155
Same weights, but this is where I start to really notice a pump. I don't rest but 30 - 60 seconds with squats, so it takes a few sets after them to notice the quads blowing up, then after this my hams are ridiculous.

• seated calf raises 3x10
170, 180, 190 lbs, last set was to 12
If I go too heavy with these, I won't get the reach I need.

• standing calf raises 3x12-15
I pinned the 12th plate for all 3 sets & put up 10lbs on top

• side to side dumbbell lunges 1x24
45s... couple of times didn't want to get up out of the lunge, haha.

I know it's not just SuperPump, but I'm starting to see good muscle separation in my quads. While that's not something I can show off at work, it's something I enjoy seeing in the mirror. For that extra oomph to get it done, thanks Gaspari!

[lmnopotts]

Sorry for the delay! Router messed up at home and I can't access BB.com at work. I saved these to a word document so I'm throwing up online now... trying to get these posted before The Walking Dead tonight!

Day (26)
Biceps, Triceps, Forearms, & Abs

Back to starting this week with biceps first:
• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
80 lbs, then 85 lbs for the last 2 sets.

• seated barbell curl 1x10, 1x8, 1x6
70lbs, all 3 sets

• concentration curl 3x12, 3x10, 3x8
40lbs, 50lbs, 50 lbs

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
45, 45, 50, 50 lbs -hands shaking at this point, doin' something right!

• rope cable overhead extension 1x12, 2x10, 2x8
62.5

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 againforever

• rope hammer curl 1x12, 1x10, 1x8
60lbs

• reverse cable preacher curl 1x12, 1x10, 1x8
60lbs

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
40lbs, tried 45 again, still not comfortable with it.

• abs routine from P90X – Ab Ripper X

Feelin' good lookin' good! I love when my workout reflects how I feel. Got back in time to let another service guy in (I know, all week!)

Day (27)
Yoga
Threw yoga on Saturday instead of Sunday. While I like how I feel going into a workout the day after yoga, I wanted to do this after arms day and a day closer to legs day earlier. Used superpump again, wanted to get a good look at my progress during extended right angle pose and shoulder stand into plough.

Day (28)
Cardio
Last cardio day in the log. Used SuperPump as well because this was going to be sprints. Dog didn't like it too much, until I ended with some hill sprints (walking backwards down, sprinting up). He seems to run faster going uphill. I don't. I pushed myself to exhausting and nearly dry heaving and called it quits. I'll note this was 3 hills more than usual. TRAIN WITH MAX!

Two more days coming up for the log. Chest, Triceps, & Abs then Back, Biceps, & Forearms. Two good days to finish with!

[ncangey0513]

Still looking great in here! I'm looking forward to the last two workouts - end it with a bang!

[drxmn]

Dont know how I missed this one, great log. Watching Living Dead right now

Glad things are going well. How are you liking the mood enhancement?

[lmnopotts]

Spent most of yesterday making Inception jokes and incepting people... which lead to a WILD dream that also included my Monday workout. Woke up ready to go, but also wondering if I had just sleep-work'd out.

drxmn, as far as the mood enhancing effect I wasn't sure what to expect (but was excited) and I'm not sure if I noticed a difference. Even with the spirodex samples included, I didn't feel a mood enhancement. I'm generally on the go and in a good mood anyway, don't think there was much Oxytropis could enhance haha! ...or maybe it's been keeping me there...

Chest, triceps, abs

• barbell bench press
10 @ 180
10 @ 185
8 @ 220
6 @ 195
10 @ 190
2nd to last set, I forgot to take a 5lb plate off the right. I'm left handed and got really worried there was something wrong with either my right arm or shoulder. Nope, just uneven resistance!

• incline dumbbell press 5x10
10 @ 60
10 @ 60
10 @ 65
8 @ 65
I'm seeing progress here with this and it is getting closer to 70lbs, I might even have to force it soon with spotters placing them in my hands.

• decline barbell bench 5x10
10 @ 165
8 @ 180
10 @ 175
Took out 2 sets to go heavier, I'm humble but still don't like pulling someone away from his workout for 5 sets to keep me from dropping a bar on my neck.

• cable crossover 3x10
3x10 @ 145
I love this move. I know I've said it before but if you're lean, take SuperPump and do cable crossovers, a great finishing pump.

• EZ-bar skullcrusher 1x12, 1x10, 1x8, 1x6
45, 45, 50, 55 lbs respectively. Mondays my tris can definitely tell they've been worked twice a week.

• rope cable overhead extension 1x12, 2x10, 2x8
62.5lbs trying to go heavier causes me to arch my back too much.

• rope pressdown 1x12, 2x10, 2x8 (superset rope moves)
60, 60, 70 lbs Having trouble breaking to more 70s or hitting 80 so I've really concentrate here and really turn my wrists out... Then flex a bit after haha.

• abs routine from P90X – Ab Ripper X
Left a good bit a sweat on my mat after this. Sprayed and wiped it down, don't worry! Time to go throw down a shake!

[lmnopotts]

Skipped this on Tuesday, decided to end with this rather than shoulders like I'd normally do on Wednesday. Went with a scoop and a half today, shaken not stirred and felt fine! No cramps or anything. Here we go:

Back, Biceps, Forearms:
• Weighted Pull-ups 4x10
25 lbs, 45lbs on the last set...but only knocked out 8.

• seated cable row (close grip) 3x10 @ 150, 150, 155 lbs repectively

• wide lat pulldown 3x15 @ 150 lbs

• single arm dumbbell rows 3x8 @ 95lb stopped after this to run in the bathroom and checkout my dinky lats. Not much, but they're looking much better!

• Close grip pulldowns 3x8 @ 150 lbs

• T-bar rows 3x8 @ 110lbs

• standing barbell curl 2x10, 2x8 (2 sets wide grip, 2 sets grip inside shoulder width)
80 lbs
85 lbs

• seated barbell curl 1x10, 1x8, 1x6
80 lbs
~used EZ-bar for standing & seated curls

• concentration curl 3x12, 3x10, 3x8
40, 50, 50lbs had to do a few forced reps towards the end

• rope hammer curl 1x12, 1x10, 1x8
60 lbs, 55 on last set

• reverse cable preacher curl 1x12, 1x10, 1x8
55 lbs

• seated wrist/reverse wrist curl 2x15, 2x12 (2 sets underhand grip, 2 sets reverse grip)
45 lbs

Well, that's the end! My strength has definitely improved, I had a few gettin'-into-it days and setbacks but overall my endurance is a lot strong with SuperPump Max than without a pre-work, and I look great after these workouts! Full review to follow, will post in here and separately in the review section.

[lmnopotts]

Many thanks to Gaspari Nutrition for allowing me to log their new product SuperPump Max for 30 days! I've passed on SuperPump 250 but with a great experience taking Anavite and looking at the company's commitment to quality I was very excited to give this a try.

Taste & Mix-ability: 9.0/10
First off I'm not a fruit punch fan. But after using lemonade and lemon-lime flavored pre-workouts I was interested... and blown away. Haha, not only does the Fruit Punch Blast taste great it's texture is spot on too. I was used to a heavy granulated pre-workouts and this was almost light and fluffy like a straight up BCAA supplement. Also, with the provided shaker cup, I didn't have to stir it to mix it. I did in the beginning, but found that there wasn't any crazy effervescence when shaken. I can't vouch for the other flavors, but if the flavor I'm not keen on tasted good they're doin' something right!

Endurance: 8.7/10
This is what mattered most to me. I like higher volume and try to be strict with form and getting to the end of sets I need to make sure I'm still getting a good contraction without sacrificing overall speed or form. Cycling off creatine and pre-workouts before the log (and coming off a 9 week cut) my endurance was average but noticeably weaker when it came to compound moves. With SuperPump Max the dreaded lying leg curls still suck... but I was gritting my teeth and pushing through, while timing my breaks and getting them all done! Endurance alone I would recommend this to anyone regardless of your workout goals.

Strength: 8.2/10
I started this log not too worried about what this product would do for my strength. That's going to come from ME. But... I need to be in the right mindframe to do this and adequately fueled. I started the log with less weight than I had been using. But with squats for example I was back up to double my bodyweight by the end... and going a LOT deeper than 4 weeks ago. Granted my diet has changed to where I'm not carb cycling, but I feel working with a superior pre-workout definitely helped!

Appearance: 9.5/10
The guide to stockholm-roadmap style vascularity should read, "Step One: Take SuperPump Max. Step Two: Do Work." I'm holding a lower % of bodyfat right now, the pumps I was getting during and maintaining after a workout were incredible. The first few bicep days I wanted to turn to the guys behind me and ask if they were seeing what I was seeing. I'm losing a bit of the cut (started bulking a little over maintenance) but I'm not losing any of my vascularity. Cable crossovers are my guilty pleasure, and I love seeing the veins come to the surface above my knees now! What a surprise... SuperPump Max delivers an enormous pump!

Overall: 8.9/10
Ok, that number might seem low considering its the best pre-workout I've taken... but it's an average of the few criteria I was using. I will say on here, in the gym, in stores, to friends, I will recommend this over anything else. At first I was worried, the more and more serious I got about my nutrition and training the more Gaspari products I was buying. I was afraid I might need to branch out and not have a fanboy pantry... but plain and simple the products are the highest quality and SuperPump Max is now a must have... it's nice opening that pantry at 6am and seeing the blue & silver shimmer back.