Mastersfreak63's road to the Music City Night of Champions...

[mastersfreak63]

SUMMARY:
Chest Day: I am back to high volume workouts for a few weeks and very happy about that. Got to the gym with an extreme focus and a goal to really "Train Past the Pain". I left the gym very pleased with how things went.

First meal this morning was about a 650 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed


30 minutes prior to workout: Agent-MGlutamend

15 prior: Purple-K/FUBAR

Post WO: Agent-MGlutamend

HS Incline Chest
8 sets

Peck Deck
6 sets

Machine Press
6 sets

Incline DB Press
3 sets

[mastersfreak63]

SUMMARY:
BACK DAY: If felt really good to get back to high volume, nothing beats that kind of pump, ( i know i've said that before ). My rep ranges were from 10-18+. Tomorrow is a leg day, can't wait..

First meal this morning was about a 650 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed


30 minutes prior to workout: Agent-MGlutamend

15 prior: Purple-K/FUBAR

Post WO: Agent-MGlutamend

RACK DEADS
6 sets

V-BAR PD's
6 sets

Seated Rows
5 sets

Straight Arm PD's
4 sets

[Tifflex]

OFF TODAY, but did manage in some Hot Yoga, (power flow). Great way to stretch out the muscles from a great week of lifting.

Is this the same as Bikram yoga?

What was in your 650 calorie shake?

I'm looking forward to following your contest prep.

[mastersfreak63]

Is this the same as Bikram yoga?

What was in your 650 calorie shake?

I'm looking forward to following your contest prep.

No, not the same. Bikram is a series of 26 movements and the poses are held longer than with power flow. Power flow is much more difficult than Bikram, IMO anyway.....
Ha, it is actually closer to 825 calories now that I think about it...BUT 55grams of whey, serving of natty PB, milk and a breakfast essential for good flavoring. Huge amount of sustainable for a hard workout. AND, thank you for following along...

[Bo_Flecks]

If felt really good to get back to high volume, nothing beats that kind of pump.

Right with you here!

[rpaul11]

18 reps? have mercy!

[mastersfreak63]

18 reps? have mercy!

HA, yep! At times like today I may push it over 20, but it started hurting at about 15 .

[mastersfreak63]

SUMMARY:
Tortuous leg day. I went to failure on most every set. I had such an insane pump after my alternating leg presses that it felt funny walking over to perform the standing leg curls.
My goal was to surpass last weeks leg workout, and the burn I got on the leg extensions was truly brutal. I had a nauseated feeling for about an hour after my workout was over. WICKED....

First meal this morning was about a 650 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed


30 minutes prior to workout: Agent-MGlutamend

15 prior: Purple-K/FUBAR

Post WO: Agent-MGlutamend

ALter Leg Presses
8 sets

Standing Leg Curls
8 sets sets

Alter Leg Extensions
8 sets

Seated leg curl
6 sets

Free Motion Squats
4 sets

[mastersfreak63]

SUMMARY:
ARMS/SHOULDERS in the books. Really solid high volume work. Rep ranges were from 12-20+ and many to failure. Getting that kind of pump is just a huge rush for me. ....

First meal this morning was about a 650 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed


30 minutes prior to workout: Agent-MGlutamend

15 prior: Purple-K/FUBAR

Post WO: Agent-MGlutamend

Skull Crushers
8 sets

BB Curls
8 sets sets

Reverse Tricep PD
4 sets

Alter DB Curls
4 sets

Rope PD
2 sets to failure

Cable Curls
2 sets to failure

Seated Press
7 sets

Lateral Raises w/cable
4 sets

Revers Fly's
4 sets

[mastersfreak63]

SUMMARY:
CHEST= DEMOLISHED....Wicked chest day, I did several sets with reps 25, 30 and higher. I had a very extreme pump which was my goal. I am not an overly strong person so I have to rely on high volume for growth, good thing it works ....


First meal this morning was about a 650 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Post WO: Agent-MGlutamend


HS Incline Press
6 sets


Cable Cross Overs
5 sets sets


HS Chest Press
5 sets (30+ reps per set)


Peck Deck
5 sets (25+ reps per set)

[mastersfreak63]

SUMMARY:
Today was kind of a maintenence day for me. I focused on ab's and calves. I work out each body part once a week except for calves which I hit twice and my ab's three times. I use to run triathlons so it takes a lot of work to get my calves to respond...

....


First meal this morning was about a 650 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Post WO: Agent-MGlutamend


Standing Calf Raises
10 sets


Seated Calf
8 sets sets


Cybex Ab Crunch
8 sets


Standing Cybex Crunch
6 sets


Reverse Incline Leg Raises
3 sets

[Bo_Flecks]

I have really been enjoying reading your summaries of the high rep work. I learn something new every time I come read your journal.

[mastersfreak63]

I have really been enjoying reading your summaries of the high rep work. I learn something new every time I come read your journal.

Thank you, and I learn from yours as well. That is one of the great things about these community journals. Everyone's approach is a little different and everyone brings something different to the game.

[mastersfreak63]

SUMMARY:
BIG...BACK day. I had a routine in mind before I got to the gym, but changed my mind once I got started. I decided to make all of my movements compound exercises and see if I could still work the high volume I planned on...........YES!! Really solid, solid session...Another reason I changed my mind of because of what I ate this morning, not that is was bad but that I had a ton more calories than normal. My fiance made homemade blueberry pancakes....and yes I ate several on top of the shake I usually have...

....


First meal this morning was about a 850 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Post WO: Agent-MGlutamend


RACK DEADS
7 sets (7th set was 25 reps)


T-BAR
5 sets (3x45lb plates)


BENT OVER ROWS
6 sets


LAT PD

[mastersfreak63]

Today is a recovery day for me and I am certainly feeling yesterdays back workout. My rhomboids and traps are very sore .
I've really focused on properly recovering, and taking in the right nutrition and supplementation.

I have slightly raised my protein levels today as well as making sure I've taken the appropriate amount of BCAA's and Glutamine.
AGENT-M and GLUTAMEND have allowed me to recover faster than usual and get back in the gym to really hit it hard the next day.....
Tomorrow, LEGS!!!

[Gym God]

Thank you, and I learn from yours as well. That is one of the great things about these community journals. Everyone's approach is a little different and everyone brings something different to the game.

This is very true!

[mastersfreak63]

SUMMARY:
LEGS and they wereDEMOLISED.I really killed this workout. I could have left the gym after squats and the seated leg curl and would have been completely happy about how things went.
It is workouts like this one that reinforce my belief in intra workout supplementation. I sincerely think having BCAA's mixed with glutamine helped me get through this one...

....


First meal this morning was about a 850 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Post WO: Agent-MGlutamend


Free Motion Squats
7 sets


Seated Leg Curl
6 sets


Alter Leg Press
5 sets


Standing Leg Curl
5 sets


Alter Leg Extensions
8 sets


Standing Leg Curls yes, again
2 sets to failure

[rpaul11]

Hey T. I Just discovered the freemotion squat. I really like it. Unfortunately only one of the locations my gym has is equipped with that machine.

Can you tell us what all you put in your 850 cal shake?

[mastersfreak63]

Hey T. I Just discovered the freemotion squat. I really like it. Unfortunately only one of the locations my gym has is equipped with that machine.

Can you tell us what all you put in your 850 cal shake?

I love the freemotion squat. I usually perform the one where the feet are at the front of the platform and my back and hips are slightly forward. It really incorporates the glutes and the hams a bit.

My shake is about 60g of protein, serving of peanut butter, 2 cups of 2% milk and a packet of carnation breakfast essentials. Very filling and great about 90 minutes before the gym

[rpaul11]

I love the freemotion squat. I usually perform the one where the feet are at the front of the platform and my back and hips are slightly forward. It really incorporates the glutes and the hams a bit.

My shake is about 60g of protein, serving of peanut butter, 2 cups of 2% milk and a packet of carnation breakfast essentials. Very filling and great about 90 minutes before the gym

so you do it with your back off of thee pad? I usually keep my feet way to the end of the platform but back against the pad still.

That sounds pretty good on the shake.

[mastersfreak63]

so you do it with your back off of thee pad? I usually keep my feet way to the end of the platform but back against the pad still.

That sounds pretty good on the shake.

Yes, my back is off the pad. For me that form has a very direct focus on not just the quads, but also the glutes and the hams. Today my glutes are in flames.....

[mastersfreak63]

SUMMARY:
ARMS....can you say wasted!!?? I literally had the best arm workout today ever! Many know that my goal from one workout to the next is to always surpass the previous one and today I did just that. Talk about "Training Past the Pain"....


....


First meal this morning was about a 850 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Post WO: Agent-MGlutamend


SKULL CRUSHERS
6 sets


BB CURL
6 sets


Reverse Grip PD
5 sets


Alter Curl Cybex Machine
10 sets


Alter Rope PD
3 sets (40 plus reps each set)


Alter DB Curls
3 sets to failure

[ArchAngel'73]

If you're digging the volume Tony, you should give GVT a try out.

Damn good constancy and work here brother.
are you still a sponsored athlete?

[mastersfreak63]

If you're digging the volume Tony, you should give GVT a try out.

Damn good constancy and work here brother.
are you still a sponsored athlete?

What is GVT???

[Bo_Flecks]

What is GVT???

German Volume Training

Those silly Germans... always being innovative and stuff .

[mastersfreak63]

SUMMARY:
MEGA BACK Day/Light Biceps....I've never performed more than 22 sets or so, but I went 30 sets on my back today. As much as I love high volume training I've decided to take it up another notch. It was a great feeling of accomplishment walking out of the gym today having done that many sets.

I have been using Agent-MGlutamend post workout but because of my decision to increase the volume of my workouts, I am using them during my workout instead.....


....


First meal this morning was about a 850 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Inta WO: Agent-MGlutamend


T-Bar Rows
8 sets


Lat PD
8 sets


Seated Row Dybex Machine
4 sets (sets 3&4 were drop sets)


Reverse Peck Deck
4 sets


Straight Arm PD
6 sets


Alter DB Curls
2 sets to failure

[mastersfreak63]

SUMMARY:
Crazy wicked CHEST day and another day of high volume, 25 sets . Hopefully if I continue to recovery well, and my body improves its condition I can continue to increase my sets. Today was just awesome..........

I have been using Agent-M Glutamend post workout but because of my decision to increase the volume of my workouts, I am using them during my workout.


....


First meal this morning was about a 850 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Inta WO: Agent-MGlutamend


HS Incline Press
9 sets


Cable CrossOvers
8 sets


HS Chest Press
4 sets


Peck Deck
4 sets

[ArchAngel'73]

Good work Tony.
Do that stuff enough times and it'll take ya to 1st place.

[Old Navy]

A thought came to mind while working out and I am more than certain most all of us have been there. I was in the middle of my 15th set on chest and was thinking......damn I am tired, my chest is completely pump and in pain (good pain) maybe I should just quit!!!???
Then two more thoughts occured to me.
1) If I just quit, I'll be a quitter!
2) Did the guy on stage next to me also quit? Most likely not.

So I just kept pushing, we all must keep pushing. " Train Past The Pain"

'Bout time you stepped it up again. Tough Stuff!

Regards, Old Navy

[mastersfreak63]

SUMMARY:
Mind blowing leg day. Some how I just keep digging and pushing past the pain. 26 sets on my quads. Walking out of the gym was laughable. I do however wish I had eaten just a little more, but there is next week.

I have been using Agent-M Glutamend post workout but because of my decision to increase the volume of my workouts, I am using them during my workout.


....


First meal this morning was about a 850 calorie shake, and a dose of ZEUS, another serving of ZEUS, before bed



30 minutes prior to workout: Agent-MGlutamend


15 prior: Purple-K/FUBAR


Inta WO: Agent-MGlutamend


Free Motion Squat
8 sets


Seated Leg Curl
8 sets


Leg Press
8 sets


Standing/Alter Leg Curl
8 sets


Leg Extension
8 sets


Walking DB Lunges
2 sets to failure