Scoveg13 and Erinlee01 Recover with Gluta-Tren

[ramsgoldberg61]

Lower hypertrophy

Zercher squats
50x3x6

I realize I misread my notes yesterday and the first set was supposed to be 6 sets of 3 and not 3 sets of 6. Oops.

OHS
broomstick x8x3

Tried a rep with the bar, but my lower back isn't strong enough to hold itself stable yet.

Hack squats
45x8x3

First time doing these. I think I need to watch more videos. They felt a little awkward. Could be my fat getting in the way, though. lol.

RDL
85x10x3

These were hard, but felt good.

Heading out to TKD in a few. Legs, then TKD = . It's sparring night.

Supps
1 scoop Beta-cret Extreme 15 minutes pre-wo
1 scoop Gluta-tren intra-workout
2 caps Con-cret post wo

So far, I'm impressed with this stack. Tuesday, I was sore enough to dread Wednesday. But instead of getting worse as they usually do, the DOMS subsided. I like that!

So I looked up Zercher squats..



Impressive job

[scoveg13]

Okay just got back from my Delt, Trap, and Calve workout! Great session!

Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
Side Raises: 25x12x3, 25x10
Front Raises: 25x10x3
Rear Delt Flies: 17.5x12x3
Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
Leg Press Calf Raise: 270x30, 270x30
Seated Calf Raise: 90x30, 90x30
Standing Calf Raise: 80x30x3

[metalmullisha]

So I looked up Zercher squats..



Impressive job

Exactly my reaction, lol.

Okay just got back from my Delt, Trap, and Calve workout! Great session!

Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
Side Raises: 25x12x3, 25x10
Front Raises: 25x10x3
Rear Delt Flies: 17.5x12x3
Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
Leg Press Calf Raise: 270x30, 270x30
Seated Calf Raise: 90x30, 90x30
Standing Calf Raise: 80x30x3

awesome job bro. Gonna have big ol boulders

[RyouBakua]

Back from my trip and All In!!!




So hows everyone loving the Gluta-Tren?




my log
www.tinyurl.com/RBsNewLog

[erinlee01]

So I looked up Zercher squats..



Impressive job

Exactly my reaction, lol.

awesome job bro. Gonna have big ol boulders

lol - they aren't that bad once you get used to where the bar sits. They are awesome in that they put no pressure on my lower back. The weight that I am doing here is starting to get "heavy" for this exercise. I wouldn't be able to get anywhere near the equivalent of that on the back squat.

Back from my trip and All In!!!




So hows everyone loving the Gluta-Tren?




my log
www.tinyurl.com/RBsNewLog

Welcome back, RB!

Okay just got back from my Delt, Trap, and Calve workout! Great session!

Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
Side Raises: 25x12x3, 25x10
Front Raises: 25x10x3
Rear Delt Flies: 17.5x12x3
Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
Leg Press Calf Raise: 270x30, 270x30
Seated Calf Raise: 90x30, 90x30
Standing Calf Raise: 80x30x3

Nice job!

[rpaul11]

Okay just got back from my Delt, Trap, and Calve workout! Great session!

Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
Side Raises: 25x12x3, 25x10
Front Raises: 25x10x3
Rear Delt Flies: 17.5x12x3
Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
Leg Press Calf Raise: 270x30, 270x30
Seated Calf Raise: 90x30, 90x30
Standing Calf Raise: 80x30x3

Hell Yeah Man...good work.

[fitcopforlife]

Awesome w/o man, I'd say them delts are feeling it today.

Okay just got back from my Delt, Trap, and Calve workout! Great session!

Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
Side Raises: 25x12x3, 25x10
Front Raises: 25x10x3
Rear Delt Flies: 17.5x12x3
Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
Leg Press Calf Raise: 270x30, 270x30
Seated Calf Raise: 90x30, 90x30
Standing Calf Raise: 80x30x3

[HippieChick]

Great session indeed

Okay just got back from my Delt, Trap, and Calve workout! Great session!

Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
Side Raises: 25x12x3, 25x10
Front Raises: 25x10x3
Rear Delt Flies: 17.5x12x3
Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
Leg Press Calf Raise: 270x30, 270x30
Seated Calf Raise: 90x30, 90x30
Standing Calf Raise: 80x30x3

[scoveg13]

Just looked up Zercher Squats. Wow. Those like slightly painful, no? Haha

[HippieChick]

Those are some crazy BA squats ... I like it ... Really nice workout

Lower hypertrophy

Zercher squats
50x3x6

I realize I misread my notes yesterday and the first set was supposed to be 6 sets of 3 and not 3 sets of 6. Oops.

OHS
broomstick x8x3

Tried a rep with the bar, but my lower back isn't strong enough to hold itself stable yet.

Hack squats
45x8x3

First time doing these. I think I need to watch more videos. They felt a little awkward. Could be my fat getting in the way, though. lol.

RDL
85x10x3

These were hard, but felt good.

Heading out to TKD in a few. Legs, then TKD = . It's sparring night.

Supps
1 scoop Beta-cret Extreme 15 minutes pre-wo
1 scoop Gluta-tren intra-workout
2 caps Con-cret post wo

So far, I'm impressed with this stack. Tuesday, I was sore enough to dread Wednesday. But instead of getting worse as they usually do, the DOMS subsided. I like that!

[emergency]

scoveg solid work bro

[scoveg13]

Exactly my reaction, lol.

awesome job bro. Gonna have big ol boulders

lol - they aren't that bad once you get used to where the bar sits. They are awesome in that they put no pressure on my lower back. The weight that I am doing here is starting to get "heavy" for this exercise. I wouldn't be able to get anywhere near the equivalent of that on the back squat.



Welcome back, RB!



Nice job!

Hell Yeah Man...good work.

Awesome w/o man, I'd say them delts are feeling it today.

Great session indeed

scoveg solid work bro

Thanks guys!

Just got back from my Arm, Ab, and HIIT session. Fantastic session. Felt like I could have worked out forever.

Barbell Curl: 75x7, 85x8, 90x7, 80x8
Close Grip EZ Bar: 80x8, 80x8, 80x8
Preacher Curl: 60x8x3
Reverse Grip EZ Bar Curl: 55x8, 60x9, 60x9
Cable Curl (21's): Setting 6? x 21

I went lighter than I usually do and really focused on good form and slow negatives. Also, my forearms/wrists were acting up today a little also so I didn't want to go too heavy and put a lot of strain on them.

I'm doing Charles Poliquin's Tricep Routine so it's basically it's two giant sets of Skullcrushers to the forehead, to the neck, and the close grip to failure.
Skullcrushers (forehead) 80x8, Skullcrushers (neck) 80x8, Close Grip 80x10
Skullcrushers (forehead) 75x8, Skullcrishers (neck) 75x8, Close Grip 75x6

Same concept with Tricep Pushdowns:
Pushdowns (close grip) Setting 10x10, Pushdowns (Wide Grip) Setting 10x15, Pushdowns (Reverse Grip) Setting 7x12
Pushdowns (close grip) Setting 9x10, Pushdowns (Wide Grip) Setting 9 x 15, Pushdowns (Reversge Grip) Setting 7x8

Abs:
Standing Oblique Raises: 45x30x2 (per side)
Hanging Leg Raises: 30 reps x 2
Ab Machine: 100x30, 70x30

I then did HIIT for 15 minutes.

[erinlee01]

TKD
45 minute class

Ouch. The Saturday classes are run by a Master instructor who is notorious for being tough. You don't not get any rest. Today was no exception. After a rigorous warmup, we got right into bag work doing sparring combinations. When it wasn't our turn, we were doing jumping jacks. We finished off that portion of the class by doing what had to be AT LEAST 5 minutes of alternating pushups and situps at our own pace. I started out doing 10 and 10, quickly dropped to 5 and 5, and ended up barely being able to squeak out 2 and 2. My abs were killing me. From there, we did our forms for a while. And finished off the class with a little grip work (grabbing each others wrist/arms, etc. to practice getting out of grips). I was sweating like crazy. My clothes were soaked through, as was my hair.

And, of course, we went straight from there to my 7 year old's first soccer game of the season. In 45 degree weather. 45 feels much colder when you're soaking wet. (Though I am sure my 11 year old who slept outside at a Boy Scout campout last night would disagree.)

Luckily, it was worth it as he did awesome!

Power Upper

BOR
65x5x3

Pullups
5, 3 (-1 from last week)

Bench
110x4x3

I was shocked I could get this weight up after all the pushups earlier in the day.

Dips
6, 6

Standing OHP
65x10
65x9
65x6

I faded fast on these.

I skipped chest and arms hypertrophy because I HAVE to get back on schedule. I picked the schedule based on my extra-curricular (or more precisely, my sons' extra-curricular) activities during the week. If I don't get in the weekend workouts, I'm screwed for the week. Last week was an anomoly.

As expected, the aches and pains are coming back with going to even 4 workouts per week. The tendinitis in my elbow is acting up and I had to put the sleeve on for the first time in maybe a year. Hopefully I'll adjust. If not, I'll have to drop PHAT.

Just looked up Zercher Squats. Wow. Those like slightly painful, no? Haha

lol - they do hurt at first, but you get used to it. Compared to the pain in my lower back doing back squats, it's nothing!

[HippieChick]

Very strong workout ... I'm having issue with my elbow too .. Don't like it

TKD
45 minute class

Ouch. The Saturday classes are run by a Master instructor who is notorious for being tough. You don't not get any rest. Today was no exception. After a rigorous warmup, we got right into bag work doing sparring combinations. When it wasn't our turn, we were doing jumping jacks. We finished off that portion of the class by doing what had to be AT LEAST 5 minutes of alternating pushups and situps at our own pace. I started out doing 10 and 10, quickly dropped to 5 and 5, and ended up barely being able to squeak out 2 and 2. My abs were killing me. From there, we did our forms for a while. And finished off the class with a little grip work (grabbing each others wrist/arms, etc. to practice getting out of grips). I was sweating like crazy. My clothes were soaked through, as was my hair.

And, of course, we went straight from there to my 7 year old's first soccer game of the season. In 45 degree weather. 45 feels much colder when you're soaking wet. (Though I am sure my 11 year old who slept outside at a Boy Scout campout last night would disagree.)

Luckily, it was worth it as he did awesome!

Power Upper

BOR
65x5x3

Pullups
5, 3 (-1 from last week)

Bench
110x4x3

I was shocked I could get this weight up after all the pushups earlier in the day.

Dips
6, 6

Standing OHP
65x10
65x9
65x6

I faded fast on these.

I skipped chest and arms hypertrophy because I HAVE to get back on schedule. I picked the schedule based on my extra-curricular (or more precisely, my sons' extra-curricular) activities during the week. If I don't get in the weekend workouts, I'm screwed for the week. Last week was an anomoly.

As expected, the aches and pains are coming back with going to even 4 workouts per week. The tendinitis in my elbow is acting up and I had to put the sleeve on for the first time in maybe a year. Hopefully I'll adjust. If not, I'll have to drop PHAT.



lol - they do hurt at first, but you get used to it. Compared to the pain in my lower back doing back squats, it's nothing!

[rpaul11]

Sux about the elbow Erin. What moves are aggrivating it?

[erinlee01]

Very strong workout ... I'm having issue with my elbow too .. Don't like it

Ugh! Mine has bothered me off and on for years.

Sux about the elbow Erin. What moves are aggrivating it?

The usual - bench, dips, OHP. Just the by-product of increasing it's use so quickly.

[rpaul11]

Ugh! Mine has bothered me off and on for years.



The usual - bench, dips, OHP. Just the by-product of increasing it's use so quickly.

Gotcha...seems more just the isolation work makes mine flare up

[ramsgoldberg61]

Scoves, you down for training with me Monday or Tuesday????

[erinlee01]

Gotcha...seems more just the isolation work makes mine flare up

Well, add into what I do in workouts all the punches I throw in a given week and it was bound to happen. Usually the isolation work is what makes it flare up, but once it does, it all hurts to some extent.

[bamazav]

E. hope you can rest the elbow a bit. Strong work considering the hectic schedule.

[scoveg13]

Scoves, you down for training with me Monday or Tuesday????

Yeah man. I usually do legs on monday and chest on Tuesday. I'm free in the mornings if that works for you

[erinlee01]

Power lower

Zercher squats
95x4x3

OHS
25x6x2

RDL
80x8x3

Upping the weight again next week.

Good mornings
45x10x2

Had my husband watch these as it's the first time since my disc herniation that I put any weight on my back. He said it looks like I'm favoring one side more than the other. I have to watch that. I'm not surprised, though. I'm still not back to 100% strength on my right side, nor is the nerve firing correctly yet.

3-position calf raise
10 each direction

Supps
1 scoop Beta-cret 15 minutes pre-wo
1 scoop Gluta-tren intra-workout
2 caps Con-cret post workout

Still liking this stack. At times, though, my face itches in reaction, which is not comfortable. I just need to remember not to touch my face when it happens and I'll be set.

E. hope you can rest the elbow a bit. Strong work considering the hectic schedule.

Thanks! This week is going to be the true test as my spring schedule hits full force! I think I'm going to have to do 5 am workouts during the week.

[bamazav]

I need to give the Zerchers a try. BB Hacks and Front Squats are my go too when the back is a concern. Didn't realize you had a herniation. Which disc? I can sympathize and am uber careful with those exercises that touch the back.

[scoveg13]

Power lower

Zercher squats
95x4x3

OHS
25x6x2

RDL
80x8x3

Upping the weight again next week.

Good mornings
45x10x2

Had my husband watch these as it's the first time since my disc herniation that I put any weight on my back. He said it looks like I'm favoring one side more than the other. I have to watch that. I'm not surprised, though. I'm still not back to 100% strength on my right side, nor is the nerve firing correctly yet.

3-position calf raise
10 each direction

Supps
1 scoop Beta-cret 15 minutes pre-wo
1 scoop Gluta-tren intra-workout
2 caps Con-cret post workout

Still liking this stack. At times, though, my face itches in reaction, which is not comfortable. I just need to remember not to touch my face when it happens and I'll be set.



Thanks! This week is going to be the true test as my spring schedule hits full force! I think I'm going to have to do 5 am workouts during the week.

I love that feeling when the beta-alanine kicks in.

[erinlee01]

I need to give the Zerchers a try. BB Hacks and Front Squats are my go too when the back is a concern. Didn't realize you had a herniation. Which disc? I can sympathize and am uber careful with those exercises that touch the back.

I herniated my L5-S1 back in the beginning of January. It was pretty severe and put some significant trauma on the nerve. I still have numbness down my right leg into my foot. I did hacks for the first time last week and was happy that they didn't bother it. I might swap out Zerchers for front squats when I feel stronger. Still trying to regain the strength I lost on my right side. Back injuries are no fun!

I love that feeling when the beta-alanine kicks in.

I like it, unless I forget and touch my face. Then it becomes really annoying! Bring a fair skinned Irish/German girl, my skin is pretty sensitive.

[rpaul11]

I love that feeling when the beta-alanine kicks in.

it makes me feel like I have been installing fiberglass insulation in a hot attic.


glad it doesn't effect (affect?) me much anymore

[scoveg13]

Just got back from a leg and bench press? workout! I'm incorporating Smolov Jr into my 5 day split for the next few weeks because I really need to get my bench up. Overall I had an excellent session!

5/3/1 Squats: 215x5, 260x3, 305x2 (another PR!)
Front Squats: 135x8, 155x8, 155x8 (Only my second time doing front squats! These are awesome, form felt a lot better than last week too!)
Smolov Jr Bench: 6 sets of 6 at 70% of 1rm - 140x6x6 (this was relatively easy)
Leg Press: 655x10, 12, 12
Leg Curl: 78x8x3, 78x9
Leg Extension: 150x12, 170x12, (210x10, 150x8 - dropset)
Romanian Deadlift: 225x8x2

Took 1 scoop of Gluta-Tren intra-workout and constantly refilled my bottle when it got half-way empty.

[journey2swole]

I herniated my L5-S1 back in the beginning of January.

OuCh!! I have been offline due to travel for an extended period of time and did not hear this, I am glad to see you are doing ok and back at it.

Back injuries are no fun!

True this ^^^ I injured my back 20 years ago and still protect it when doing deads or squats. It is better but it never does recover fully IMO. Take it easy and you will do fine with it.

[metalmullisha]

Just got back from a leg and bench press? workout! I'm incorporating Smolov Jr into my 5 day split for the next few weeks because I really need to get my bench up. Overall I had an excellent session!

5/3/1 Squats: 215x5, 260x3, 305x2 (another PR!)
Front Squats: 135x8, 155x8, 155x8 (Only my second time doing front squats! These are awesome, form felt a lot better than last week too!)
Smolov Jr Bench: 6 sets of 6 at 70% of 1rm - 140x6x6 (this was relatively easy)
Leg Press: 655x10, 12, 12
Leg Curl: 78x8x3, 78x9
Leg Extension: 150x12, 170x12, (210x10, 150x8 - dropset)
Romanian Deadlift: 225x8x2

Took 1 scoop of Gluta-Tren intra-workout and constantly refilled my bottle when it got half-way empty.

Congrat on the squat PR man. Im interested to see what smolov jr will do for you. Im running smolov currently for squats and it hurts, lol.

[erinlee01]

Just got back from a leg and bench press? workout! I'm incorporating Smolov Jr into my 5 day split for the next few weeks because I really need to get my bench up. Overall I had an excellent session!

5/3/1 Squats: 215x5, 260x3, 305x2 (another PR!)
Front Squats: 135x8, 155x8, 155x8 (Only my second time doing front squats! These are awesome, form felt a lot better than last week too!)
Smolov Jr Bench: 6 sets of 6 at 70% of 1rm - 140x6x6 (this was relatively easy)
Leg Press: 655x10, 12, 12
Leg Curl: 78x8x3, 78x9
Leg Extension: 150x12, 170x12, (210x10, 150x8 - dropset)
Romanian Deadlift: 225x8x2

Took 1 scoop of Gluta-Tren intra-workout and constantly refilled my bottle when it got half-way empty.

I'm considering a bench meet later in the year and I was looking at Smolov, Jr. I'll be paying attention to see what you get out of it!

OuCh!! I have been offline due to travel for an extended period of time and did not hear this, I am glad to see you are doing ok and back at it.





True this ^^^ I injured my back 20 years ago and still protect it when doing deads or squats. It is better but it never does recover fully IMO. Take it easy and you will do fine with it.

Good to see you back! Yeah, it's been a rough year so far. The back is healed, but the nerve isn't. I'm getting tired of limping!