*****Bluekoolaid's Pump-Bol Log*****

[bluekoolaid]

Front flexed


Back flexed upper


Side relaxed



These pictures were from a small contest so I figured I would post to see if there was any 1 month progress so far. In b4 airplanes. Weight has gone up 3lbs in this time frame so far.

[bluekoolaid]

Day 28


Lower body hypertrophy

Squats
155*8

Hack Squats
90*8

Leg extensions
100*14

Hamstring curls
110*12

Seated Calf extensions
70*8

Decline bench sit-ups weighted
10*10

Weighted Crunch Machine
50*12



Workout Notes: Increased on squats again which I was happy about. Gym wasn't crowded at all so this was a very fast workout. The best pump in this workout seems to always be in my quads and calves. Increased on everything in this workout substantially.

[bluekoolaid]

Day 29


Back and Shoulders Hypertrophy

Bent over rows
135*8

Weighted Pull-ups
2 sets to failure

Seated cable rows
140*6

Barbell Shrugs
135*20

Close-grip lat pulldowns w/ palm towards me
120*12

Seated Dumbbell Military Press
50's*10

Standing Barbell Military Press
60*16

Bent over lateral raises
15*15


Workout Notes: Excellent workout haven't done this one in a bit due to conflicts in my workout schedule. Very solid increases on everything. My Legs are still very sore from yesterday. Two of my friends just joined my gym so I will be training them as well now.

[bluekoolaid]

Day 30


Upper body power

Incline Dumbbell Press
70's*6

Weighted Dips
55*8

Seated Dumbbell Shoulder Press
55's*8

Bent Over Barbell Rows
110*18 all other barbells were in use

Weighted Pull-Ups
2 sets to failure using much wider grip

Dumbbell Shrugs
80's*12

Barbell curls
70*10

Tricep V-bar Pulldowns
87.5*5

Workout Notes: Not as good of a workout as I wished to have since I had to go early at noon since the gym closed at 1pm cause of 4th of July. Tried to increase on what I could but everything was held pretty constant and the gym was really packed as well so it was hard to get a barbell for some exercises. I did increase on tricep pulldowns at least despite having a headache. I will normally go around 8pm so this doesn't happen, today was an exception due to the holiday.

[AlphaTauMuscle]

Those are some pretty gnarly before and after pics man, you should be proud

[bluekoolaid]

Those are some pretty gnarly before and after pics man, you should be proud

Thanks, I'll maybe take more at the end of the log around late july or early august to compare.

[Purplekoolaid]

[bluekoolaid]

[kfairhurst]

Your making solid progress from those pictures. What would you say your favorite aspect of Pump-Bol is?

[KimJong-il]

Your making solid progress from those pictures. What would you say your favorite aspect of Pump-Bol is?

I agree...progress is definitely seen.

[bluekoolaid]

Your making solid progress from those pictures. What would you say your favorite aspect of Pump-Bol is?

I agree...progress is definitely seen.

Thanks you two, I really was able to push myself in the gym so I was very satisfied with the results. Favorite aspect of Pump-bol would have to be the results I got so far. Also in the gym I felt as if I was able to do more weight and did not fatigue as fast as I normally would without the use of Pump-Bol. I also enjoyed having tremendous pumps, which I noticed the most in smaller muscle groups such as calves, biceps, triceps but I even felt the pump in my quads a lot as well. I also was glad I could use a preworkout in the gym without the use of stimulants in it since I did not have good reactions to some of them.

[bluekoolaid]

Day 31


Lower body power

Deadlifts
255*5

Hack Squats
140*8

Leg extensions
175*8

Hamstring curls
120*8

Seated Calf extensions
90*9

Decline bench sit-ups weight behind head
10*12

Weighted Crunch Machine
70*14



Workout Notes: Did lower weight deadlifts to really work on my form and did a drop set of 205lbs right after. Legs were having a really nice pump especially in quads. Increased a lot on all leg exercises and ab ones as well. I will slowly be working up to 315*5 on deadlift but until them I'm taking it slow and keeping my form in check. Great workout though overall.

[squirty150]

Day 27


Chest and Arms hypertrophy

Incline Dumbbell Press
60's*14

Incline Dumbbell flyes
30's*8

Weighted Dips
25*8

Dumbbell Concentration curls
25's*8

Curls on Incline Bench
10's*18


Workout Notes: Had to do this workout earlier in the day since today is very busy so I had to shorten it a bit but it will be the same length next time. Triceps and biceps were really shot after this workout. I also used dropsets on all of these exercises which made me feel more fatigued than normal. I will be posting progress pictures later today.

looking good man remeber its not how much u lift but how u lift the weight

[bluekoolaid]

looking good man remeber its not how much u lift but how u lift the weight

Thanks bro, and yeah there was no log today since I had to let my injury heal. My eyebrow split open during basketball so couldn't do a workout today but will resume tomorrow at 8.

[bluekoolaid]

Day 32


Chest and Arms hypertrophy


Flat Barbell Bench Press
135*15 New PR!!!

Incline Dumbbell Press
60's*10

High Cable Crossovers
20's*18

Incline Dumbbell flyes
25's*12

Weighted Dips
35*10

Hammer Curls
30's*7

Dumbbell Concentration curls
25's*10

Curls on Incline Bench
15's*10



Workout Notes: Changed up the workout since I could now be spotted for Flat Bench press. Before this my PR was 135*6 or 7 and that was at least 4 months ago. Since I usually never have a spotter I have been using dumbbells. I looked on a one rep max calculator and 135*15 came out to 221lbs! I am very happy now as I thought today I could only do like 135*6 but I just kept going. Pump in my biceps and Triceps was very nice and changed up the workout so I will most likely keep it like this. Also my eyebrow stayed intact so it was good I could finish my workout.

[bluekoolaid]

Day 33


Lower body hypertrophy

Squats
155*11 NEW PR!

Decline bench sit-ups weighted
10*10

Weighted Crunch Machine
60*12



Workout Notes:Surpassed m old PR of 210lbs in the school year by 5lbs today 155*11 is apprx 215lbs. Had to shorten the workout since I had to go early and go to my cousins wedding reception. I think my squat is weaker than my bench due to me missing a year of leg training with beginner gains. I increased on squat and crunch machine so I was happy. I also added in a dropset on squats and that was really hard.

[bluekoolaid]

Day 34


Upper body power

Incline Dumbbell Press
70's*9 NEW PR

Weighted Dips
55*8

Seated Dumbbell Shoulder Press
60's*7 NEW PR!

Bent Over Barbell Rows
135*8

Weighted Pull-Ups
2 sets to failure 10lbs attached

Dumbbell Shrugs
80's*15

Barbell curls
80*8 NEW PR!

Tricep V-bar Pulldowns
95*3

Workout Notes: Excellent workout got 70s up really easily for incline press and added 2 more reps to my last PR then finally increased on shoulder press cause I was stuck at 55*8 for so long and moved up to 60's. Also set a new barbell curl PR and I can now do the whole weight stack for Tricep pulldowns so may need to start using the rope to make it harder. Increased a lot or stayed the same on everything.

Here's some music today for my DBZ brahs out there

[bluekoolaid]

Day 35


Lower body power

Squats
155*12 New PR!

Hack Squats
140*10

Leg extensions
190*6

Hamstring curls
110*8

Seated Calf extensions
90*10

Decline bench sit-ups weight behind head
10*8

Weighted Crunch Machine
80*10



Workout Notes: Lower back was hurting after deadlifts so took a break from them this week and worked on squats. I am trying less weight and really working on my form. I always seem to do less on ab exercises on squat day I think this is cause you use your core more on squats than on deadlifts. Put up a new PR on squat and other big numbers as well. Also did some leg lifts as a cooldown after this workout.

[KimJong-il]

Keep them PR's coming, always good to hear!

[kfairhurst]

Any more updates for us? The log is great, lets hope you continue it.

[bluekoolaid]

Any more updates for us? The log is great, lets hope you continue it.

Keep them PR's coming, always good to hear!

Thanks Bros. I will be doing this log till the end of July I just hope it turns out well.

[bluekoolaid]

Day 36


Chest and Arms hypertrophy


Flat Barbell Bench Press
155*7

Incline Dumbbell Press
60's*10

High Cable Crossovers
25's*12

Incline Dumbbell flyes
25's*15

Weighted Dips
45*8

Hammer Curls
35's*6

Dumbbell Concentration curls
25's*11

Curls on Incline Bench
15's*11



Workout Notes: Added more weight on bench to make it harder to stay in the 6-12 rep range. Increased on everything. Felt very good doing all chest exercises arms felt very stable and strong. For biceps arm felt like skin was tearing at the end from how much blood was filling my bicep. Very good workout. Will update again tomorrow.

[bluekoolaid]

Day 37


Back and Shoulders Hypertrophy

Bent over rows
135*9

Weighted Pull-ups
2 sets to failure

Seated cable rows
140*7

Barbell Shrugs
155*16

Close-grip lat pulldowns w/ palm towards me
140*8

Seated Dumbbell Military Press
55's*10

Bent over rear delt raises Seated
10*15

Seated Barbell Military Press Behind the Head
60*15

Workout Notes: Great workout increased a lot on shoulder exercises especially. had to do pull ups first since guy was using barbell in cage so was not able to increase on bent over rows as much as I would have liked. Added in behind the neck barbell press to target rear delt more since my front ones are really big already. Nice tip from a fellow logger and it seemed to hit those areas harder.

[bluekoolaid]

Day 38


Upper body power

Incline Dumbbell Press
70's*10 NEW PR + dropset

Weighted Dips
55*9

Seated Dumbbell Shoulder Press
60's*6

Bent Over Barbell Rows
110*12 + Dropset

Bent over rear delt raises Seated
7.5's*16

Dumbbell Shrugs
80's*16

Barbell curls
80*9 NEW PR!

Tricep V-bar Pulldowns
95*3

Workout Notes: Great workout did 2 dropsets in here too. Set a new PR on incline Dumbbell Press and Barbell curls. 10s were in use for bent over rear delt raises so I used 7.5's and same case for bent over rows cage was in use for too long. Gym was packed and was 95 outside in Michigan. Increased on everything or stayed the same. Only Decrease was on Shoulder press and I believe that is because I did a dropset that killed my triceps on incline bench.

[kfairhurst]

Thanks Bros. I will be doing this log till the end of July I just hope it turns out well.

Solid, I'll be following until your done!

Skin tearing pumps is no joke, I love Pump-Bol.

[bluekoolaid]

Solid, I'll be following until your done!

Skin tearing pumps is no joke, I love Pump-Bol.

Yeah I've really enjoyed this product so far its sad however I'm starting to run low. Glad to have you following along too.

[bluekoolaid]

Day 39


Lower body power

Squats
160*11 New PR

Hack Squats
150*8

Leg extensions
190*7

Hamstring curls
110*9

Seated Calf extensions
90*12

Decline bench sit-ups weight behind head
10*9

Weighted Crunch Machine
80*11



Workout Notes: Actually forgot to use a belt while squatting but lower back felt fine I think this correlates with taking it easy on dealifts. I increased on everything. For a cooldown I did hanging leg raises for abs so that was good. Really intense workout but still a heat wave in the gym.

Music for those following

[bluekoolaid]

Day 40


Chest and Arms hypertrophy


Flat Barbell Bench Press
155*8

Incline Dumbbell Press
60's*12

High Cable Crossovers
25's*14

Incline Dumbbell flyes
30's*12

Weighted Dips
45*10

Hammer Curls
35's*6

Dumbbell Concentration curls
25's*12

Curls on Incline Bench
17.5's*10



Workout Notes: Very good workout increased on everything I'm thinking of starting this one time with dips to see how many I can max with or maybe I will do that on Monday. Excellent pump in triceps and biceps.

[bluekoolaid]

Day 41


Back and Shoulders Hypertrophy

Bent over rows
135*12 NEW PR!!!

Weighted Pull-ups
3 sets to failure

Seated cable rows
120*12

Barbell Shrugs
185*14

Close-grip lat pulldowns w/ palm towards me
140*9

Seated Dumbbell Military Press
55's*11

Bent over rear delt raises Seated
10's*16

Seated Barbell Military Press Behind the Head
70*8

Workout Notes: Great improvement on barbell shrugs and bent over rows PR in this Workout. Increased on everything except seated cable rows cause I was really working on form for that one so I dropped the weight. There wasn't a 130lbs so had to go to 120lbs. Did another set of pull ups too compared to what I normally do.

[Botswanabrother]

nice thread brah