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  1. #3661
    Registered User OmegaredAfy's Avatar
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    Alex, great progress mate as i say always! You continue to just improve and you really have gained so much muscle due to your hard work and consistency, its weird right, the smarter you work the better your genetics get!

    i would have to say, i urge you to post up leg shots fella, the reason is , many lurkers , young lads will be reading this log and to them its an opportunity to pull inspiration on what can be done. I totally understand how you feel about posting up shots , really competitive people are very HARD on themselves and always see themselves different perspective to others.

    Loving this log and your vids.
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  2. #3662
    i like marshmallow DJaRiHardstyle's Avatar
    Join Date: Jun 2012
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    DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000)
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    Originally Posted by OmegaredAfy View Post
    Alex, great progress mate as i say always! You continue to just improve and you really have gained so much muscle due to your hard work and consistency, its weird right, the smarter you work the better your genetics get!

    i would have to say, i urge you to post up leg shots fella, the reason is , many lurkers , young lads will be reading this log and to them its an opportunity to pull inspiration on what can be done. I totally understand how you feel about posting up shots , really competitive people are very HARD on themselves and always see themselves different perspective to others.

    Loving this log and your vids.
    This.
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    Never sensational. Always real.

    Currently just coming off of a show; follow my offseason log:
    Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
    http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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  3. #3663
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Age: 37
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    Originally Posted by DJaRiHardstyle View Post
    This.
    Agreed! We are most often our own worst critics. Especially highly goal oriented people, they hold themselves to a different standard than many, so they often view any progress in a negative light. You've made some huge strides over the past couple years, and I think the future will hold some very impressive changes once you step back on stage!
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

    "Be the change you wish to see in the world"...-Ghandi

    Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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  4. #3664
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
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    Originally Posted by OmegaredAfy View Post
    Alex, great progress mate as i say always! You continue to just improve and you really have gained so much muscle due to your hard work and consistency, its weird right, the smarter you work the better your genetics get!

    i would have to say, i urge you to post up leg shots fella, the reason is , many lurkers , young lads will be reading this log and to them its an opportunity to pull inspiration on what can be done. I totally understand how you feel about posting up shots , really competitive people are very HARD on themselves and always see themselves different perspective to others.

    Loving this log and your vids.
    Originally Posted by DJaRiHardstyle View Post
    This.
    Originally Posted by wrkoutfrq View Post
    Agreed! We are most often our own worst critics. Especially highly goal oriented people, they hold themselves to a different standard than many, so they often view any progress in a negative light. You've made some huge strides over the past couple years, and I think the future will hold some very impressive changes once you step back on stage!
    Very much appreciated guys! I completely understand those points but at that same time, I do hold myself to such a high standard that I just personally need to wait...legs shots will be coming soon because, as I've stated before, they are starting to dwarf my upper body

    8 Upper Body Cell Swelling Day
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 110x20
    -walking leg stretches
    -any grip pulldowns 110x20
    -leg swings
    -any grip pulldowns 110x20
    -db side laterals (40x26)
    -any grip pulldowns 110x20
    -any grip pulldowns 110x20

    LETS TEAR IT UP NOW!!!!!!!!

    Cable rows- 3sets of 20-30 reps
    130 x 21
    130 x 21
    130 x 21

    HS Incline Press- 4 sets of 30-50 reps
    2 plates + 2 25's x 32
    2 plates + 2 25's x 32
    2 plates + 2 25's x 32
    2 plates + 2 25's x 32

    ALREADY PUMPED THE F#$K UP!!! THIS ANIMAL HAS BEEN LET LOOSE FROM HIS CAGE!!!

    DB side- 3 sets
    35 x 60
    35 x 60
    35 x 60

    WG lat Pulldown- 4 sets of 30-50 reps
    130 x 33
    130 x 33
    130 x 33
    130 x 33

    SPITTIN BLOOD!!! COUGHING OUT RESULTS!!!

    Cable flys- 4 sets of 50-100 reps
    40 x 55
    40 x 55
    40 x 55
    40 x 55

    DB side lateral- 4 sets
    Standing
    50 x 40
    50 x 40
    Single arm tension
    20 x 60
    20 x 60

    IM NOT LEAVING TILL I HAVE YOUR HEART!!!

    Single Cable rear Delt- 4 sets of 20-50 reps
    20 x 15
    20 x 15
    20 x 15
    20 x 15

    Cable curls ss cable pressdowns- 3 sets of 20-30 reps
    100 x 22 22
    100 x 22 22
    100 x 22 22

    IM THE MONSTER IN THE GYM!!! IM THE CREATURE YOU SEE BENDING EVERY PIECE OF IRON!!!

    Rope- 6 sets of 40-80 reps
    AK pressdowns (lats flexed)
    55 x 82
    55 x 82
    55 x 82
    Curls
    40 x 82
    40 x 82
    40 x 82

    CRAVING SUCCESS!!! MORE REPS THAN YOU CAN HANDLE!!!

    Preacher curl ss standing db behind head extension- 3 sets of 20-30 reps
    20 ps x 30 into 50 x 30
    20 ps x 30 into 55 x 30
    20 ps x 30 into 55 x 30

    DB delts- 4 sets
    Side Tension reps
    15 x 38 seconds
    15 x 38 seconds
    Front
    20 x 20
    20 x 20

    SEE THOSE STRIATIONS!?!?! SEE THOSE VEINS!?!?! WATCH ME F#$KIN GROW!!!

    Preacher curl ss standing db behind head extension- 3 sets of 20-30 reps
    20 ps x 30 into 55 x 30
    20 ps x 30 into 55 x 30
    20 ps x 30 into 55 x 30

    Rope crunches- 4 sets of 30-100 reps
    150 x 80
    150 x 80
    150 x 80
    150 x 80

    BEAST SESSION!!!


    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    NOTES
    My muscles have NEVER looked this damn round and full! Seriously awesome stuff!

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: Red Velvet Cake Batter
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: ?/10
    Notes: Taste is growing on me which is a good thing!

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  5. #3665
    Banned The Solution's Avatar
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    Location: Erie, Pennsylvania, United States
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    If your legs are dwarfing your upper body how the hell do you fit in pants?
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  6. #3666
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    If your legs are dwarfing your upper body how the hell do you fit in pants?
    Yeah....now you see my problem...measured in at 30 inches the other day and my quad and hammy insertion points are popping like never before. Just had to buy all new pants, now even my dad's old pants dont fit lol
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  7. #3667
    Registered User OmegaredAfy's Avatar
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    Age: 38
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    30 inch quads is no joke, awesome work mate! you must have a terrible time with pants, i mean i find it difficult to get trousers and I only have what just over 27 inch quads haha, but over here in the UK, skinny legs are the "fashion", so the clothes are designed for that i.e skinny jeans, makes it ridicilous to but anything of the shelf.
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  8. #3668
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by OmegaredAfy View Post
    30 inch quads is no joke, awesome work mate! you must have a terrible time with pants, i mean i find it difficult to get trousers and I only have what just over 27 inch quads haha, but over here in the UK, skinny legs are the "fashion", so the clothes are designed for that i.e skinny jeans, makes it ridicilous to but anything of the shelf.
    Yeah, although measurements mean nothing in regards to bodybuilding, its really how my quad sweeps insert above my knee and "pop" out and how my hamstring hangs that gives it that big illusion of size.

    It really is horrible finding pants...have to wear damn 42-44 inch waists to fit my legs and then have to belt the waist like a damn tent...hate skinny jeans...I feel your pain man hahaha

    1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 110x20
    -walking leg stretches
    -any grip pulldowns 110x20
    -leg swings
    -any grip pulldowns 110x20
    -db side laterals (40x26)
    -any grip pulldowns 110x20
    -any grip pulldowns 110x20

    ALWAYS CHANGING!!! ALWAYS LEARNING!!! NEVER STAGNANT!!! DEADLIFTS BEFORE SQUATS...CAN YOU HANDLE IT?!?!?!?!?

    Deadlifts- 7 sets of Singles/Doubles/Triples (4 sets main, 3 sets auxiliary)
    Warm ups
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    Sumo (main)
    505 x 1
    505 x 1
    505 x 1
    505 x 1
    Conventional (auxiliary)
    415 x 2
    415 x 2
    415 x 2

    TORE THAT F#$KIN BAR OFF THE GROUND!!! I'LL SNAP THIS BAR BEFORE I BEND OR BREAK!!!

    Squats- 7 sets of Singles/Doubles/Triples (3 sets main, 4 sets auxiliary)
    Warm ups (explosive concentrics)
    Bar x 6
    135 x 3
    225 x 2
    315 x 1
    405 x 1
    Low Bar (main)
    500 x 1
    500 x 1
    500 x 1
    ATG Front (auxiliary)
    315 x 1
    315 x 1
    315 x 1
    315 x 1

    500 AFTER DEADLIFTS?!?!?! LIFE TIME PR!!!

    Leg press quad sweep partials- 4 sets
    10 count pause in hole and 10 count squeeze at top of every rep
    18 plates x 6
    20 plates x 3
    20 plates x 3
    20 plates x 3

    Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
    **SWITCH BETWEEN CLOSE AND WIDE STANCE**
    Toes straight
    16 plates x 2
    16 plates x 2
    Toes out
    16 plates x 2
    16 plates x 2
    Toes In
    16 plates x 2
    16 plates x 2

    QUADS!!! HAMSTRINGS!!! CALVES!!! GLUTES!!! I WANT THEM ALL TO GROOOOW!!!!!

    Sumo stance leg press- 3 sets
    16 plates x 6
    20 count squeeze
    16 plates x 6
    20 count squeeze
    16 plates x 6

    Smith machine seated calf press- 3 sets
    5 count squeeze and stretch
    25 ps x 5
    25 ps x 5
    25 ps x 5

    I ADAPT!!! I OVERCOME!!!

    Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
    Normal
    170 x 3
    170 x 3
    170 x 3
    5 count squeeze at peak contraction
    110 x 5
    110 x 5
    110 x 5

    TIME FOR THE FINISHER!!! TIME FOR THE INSANITY!!!!

    Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 3-6 reps
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5

    LEGS BIGGER THAN F#$KIN TRUCKS!!! TEARING UP EVERY. DAMN. SESSION.


    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    NOTES
    Deadlifting first felt semi off as I've squatted everyday before deadlifts for the past year or two years...check out the video below!

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: Red Velvet Cake Batter
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: ?/10
    Notes: Mixability is getting better!

    Gut Feeling...Deadlifts before Squats

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  9. #3669
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    What's the weight up to? 295? Ya Freak!

    Great work dude, keep killing it!!!
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  10. #3670
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by jpfaherty View Post
    What's the weight up to? 295? Ya Freak!

    Great work dude, keep killing it!!!
    Its in the 245-255 range haha. Much appreciated my man!


    2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 110x20
    -leg swings
    -any grip pulldowns 110x20
    -db side laterals (40x26)
    -any grip pulldowns 110x20
    -any grip pulldowns 110x20

    THERES NO WHERE YOU CAN HIDE BEFORE YOU DIE!!!!!

    Flat Bench- 7 sets of Singles/Doubles/Triples (3 sets main, 4 sets auxiliary)
    Warm ups
    Bar x 6
    135 x 3
    225 x 1
    295 x 1
    10 count Pause
    320 x 1
    320 x 1
    320 x 1
    Paused CG
    275 x 3
    300 x 1
    300 x 1
    300 x 1

    CLOSE GRIPPED 300 LIKE F#$KIN NOTHIN!!!! 3 PLATE CLOSE GRIP IS WITHIN MY F#$KIN GRASP!!! NOW LETS GROW!!!!

    Rows- 3 sets
    FSFL
    6 plates + 35 x 2
    6 plates + 35 x 2
    6 plates + 35 x 2

    Tension Reps Machine flys- 5 sets
    Occluded
    160 x 3
    160 x 2
    160 x 3
    Normal
    160 x 4
    160 x 4

    IM THE LEADER OF LOST SOULS!!!!

    Lat Pulldown- 2 sets
    LF Fully Lenthened
    Stack + 15 x 5
    Stack + 15 x 5

    SF Pulldowns- 5 sets of 2-5 reps
    Paused below chin
    190 x 4
    190 x 4
    190 x 4
    CG
    190 x 4
    190 x 4

    YOU CANT KILL ME!!!!! IM IMMORTAL!!!!!!

    Paused Rope Face pulls above head- 4 sets
    150 x 5
    150 x 5
    150 x 5
    150 x 5

    Single arm cable rear Delt circuit- 3 sets
    FSFL
    30 x 4
    30 x 4
    30 x 4

    ITS TIME TO F#$KIN FIGHT!!!!!

    DB Side laterals- 3 sets
    SF Fully Shortened 1.5 reps (2-6 reps)
    30 x 3
    30 x 3
    30 x 3

    DB front raises- 3 sets
    50 x 3
    50 x 3
    50 x 3

    Tension Reps - Standing single arm twisting db curls- 5 set circuit
    45 x 2
    45 x 2
    45 x 2
    45 x 2
    45 x 2

    NOW THE PAIN BEGINS!!!! LETS PLAAAAAAAAY!!!!!!

    Single arm lat Pulldown tricep press- 5 sets
    20 x 6
    20 x 6
    20 x 6
    20 x 6
    20 x 6

    1.5 rep tension reps - DB behind head tricep extension- 5 sets
    FS
    50 x 4
    50 x 4
    FL
    50 x 4
    50 x 4

    I CAN SEE THE FEAR THAT BREEDS IN YOUR HEART!!!!!!

    5 count squeeze db shrugs- 3 sets
    80 x 5
    10 count hanging at sides
    80 x 5
    10 count hanging at sides
    80 x 5

    High concentration curls- 4 sets
    Both
    40 x 4
    40 x 4
    40 x 4
    40 x 4

    NO ONE ELSE WILL SURVIVE THIS!!!!!

    DB side laterals- 3 sets
    Loose Form
    100 x 15
    Tension - Tighter form
    75 x 4
    75 x 4

    SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
    Slow Tempo Reverse curl bar
    +10 ps x 5 5 5 5
    Slow Tempo Normal
    85 x 5 5 5 5

    IM NOT AFRAID TO DIE!!!!! I CANT DIE!!! ONCE I STEP IN THE GYM IM A F#$KIN GOD!!!!

    Gymnastic Hanging leg raise- 4 sets
    +15 x 5
    +15 x 5
    +15 x 5
    +15 x 5

    Rope cable crunches- 4 sets
    30-60 seconds
    100 x 60
    3-6 reps ss Bodyweight leg raise circuit
    120 x 6 into 0 x 4
    120 x 4 into 0 x 4
    120 x 4 into 0 x 4

    FEEL THAT F#$KIN RUSH!!!!! WATCH ME HIT PRS!!! ILL DROP YOUR F#$KIN JAWS WITH MY GROWTH!!!!

    _________________________________________________


    3 Lower Hybrid - INTENT Focus (4-10 rep range)
    *Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 110x20
    -leg swings
    -any grip pulldowns 110x20
    -db side laterals (40x26)
    -any grip pulldowns 110x20
    -any grip pulldowns 110x20

    WHERE WILL YOU RUN!??!?! WHERE WILL YOU HIDE?!?!?!?!

    Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
    Feet close
    100 x 8
    100 x 8
    Feet wide
    100 x 8
    100 x 8
    1.5 rep normal stance
    Shortened 75 x 8
    Lengthened 75 x 8

    Intent Reps - Extensions- 6 sets of 8-10 reps
    Feet close
    100 x 8
    100 x 8
    Feet wide
    100 x 8
    100 x 8
    1.5 rep normal stance
    Shortened 75 x 8
    Lengthened 75 x 8

    LEGS COMPLETELY F#$KIN PUMPED!!! YOU THINK I CANT SQUAT NOW? HA! THIS IS WHEN IM F#$KIN STRONGEST!!!!!

    Squats- 5 sets of 4-10 reps
    Low Bar Back
    500 x 6
    Speed Low Bar Back
    415 x 5
    415 x 5
    Speed Front
    225 x 6
    225 x 6

    Deadlifts- 5 sets
    Sumo speed
    460 x 4
    460 x 4
    460 x 4
    460 x 4
    460 x 4

    F#$KING ANIMAAAAL!!!!! 500x6 SQUATS!!!! 460x4x5 DEADLIFTS!!!! IMMORTAL!!!!!

    Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
    4 point paused 1.5 Reps with hard intra-rep contractions
    16 plates x 7
    16 plates x 7
    16 plates x 7
    16 plates x 7

    Leg press calf press- 3 sets of 4-10 reps
    Knee bend with hard contractions at tops and bottoms
    16 plates x 5
    16 plates x 5
    16 plates x 5

    IM GOING THE DISTANCE!!!! IM GOING FOR F#$KIN SPEEEEEED!!!!!!

    High Leg Press- 4 sets
    10 count break between sets - Sumo Wide Stance (toes out)
    14 plates x 4
    14 plates x 4
    14 plates x 4
    14 plates x 4

    FSFL - leg press calf press- 6 sets
    Toes straight
    10 plates x 5
    10 plates x 5
    10 plates x 5
    10 count break
    Toes out
    10 plates x 4
    10 plates x 4
    10 plates x 4

    THE SUN HAS GONE AND THE MOON HAS COME UP!!! IM STILL THE ONLY ONE FIGHTING FOR THIS VICTORY!!!!

    Smith machine seated calf press- 3 sets
    Tension reps
    10 ps x 10
    10 ps x 10
    10 ps x 10

    Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps
    90 x 7
    90 x 7
    90 x 7
    90 x 7
    90 x 7
    90 x 7
    90 x 7
    90 x 7
    90 x 7
    90 x 7

    BATTLE SHAKING EARTHQUAKES OF DOUBT AND REMORSE!!! MONSTER TRUCK FORCE!!!


    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    NOTES
    I CANT BE F#$KING STOPPED!!!!

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: ?/10
    Notes: Mixability is getting better!

    Here's my video from the other day I forgot to post up!

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  11. #3671
    Registered User OmegaredAfy's Avatar
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    Alex mate, your workouts really are something to behold when you read them, you can clearly so how much passion you have for this lifestyle and its infectious mate, i would LOVE to see a training vid of one of you workouts !
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  12. #3672
    Banned The Solution's Avatar
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    HIT protein video but using cellucor whey as listed above
    Alex you pulling one of us brah
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  13. #3673
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by OmegaredAfy View Post
    Alex mate, your workouts really are something to behold when you read them, you can clearly so how much passion you have for this lifestyle and its infectious mate, i would LOVE to see a training vid of one of you workouts !
    I appreciate the kind words man!

    Originally Posted by The Solution View Post
    HIT protein video but using cellucor whey as listed above
    Alex you pulling one of us brah
    Recorded HIT protein the other day

    Ate Cellucor this morning postworkout
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  14. #3674
    Registered User jaredmus's Avatar
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    nice stuff with the HIT protein, killin the workouts as usual
    Trying to improve day in and day out.

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  15. #3675
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by jaredmus View Post
    nice stuff with the HIT protein, killin the workouts as usual
    Thanks my man!

    4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
    *Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 130x20
    -leg swings
    -any grip pulldowns 130x20
    -db side laterals (40x26)
    -any grip pulldowns 130x20
    -any grip pulldowns 130x20

    YOU HEAR THAT? THE SOUND OF VICTORY...THE SOUND OF HARDWORK PAYING OFF! ITS TIME TO GO SLAY F@$KING DRAGONS!!!!

    Intent Reps - Flat BB Bench- 5 sets
    Warm ups
    Bar x 12
    135 x 6
    225 x 3
    3-5 count pause
    300 x 4
    Speed off chest
    275 x 6
    Occluded CG
    245 x 4
    20 count break
    245 x 4
    Normal CG
    245 x 4

    YOU LIKE ALL THAT BENCH WORK?! EVERY F@$KING VARIATION!!!!

    Intent Reps - HS Incline- 3 sets
    Normal
    2 plates + 2 25's x 8
    1.5 reps
    (shortened) 2 plates x 6
    (lengthened) 2 plates x 6

    Intent Reps - cable flys- 4 sets
    Mid
    50 x 5
    50 x 5
    50 x 5
    50 x 5

    NOW WE'RE GROWING!!! MOVING F@$KING BODIES!!!!

    Tension reps - Single arm meadows rows- 4 sets
    Feet touching
    2 plates x 6
    2 plates x 6
    2 plates x 6
    2 plates x 6

    Single arm overhand pressdowns- 3 sets
    50 x 7
    50 x 7
    50 x 7

    BLOW THIS SHYT UP!!! FEEL MY WRATH!!!!

    Single arm cable curl- 3 sets
    40 x 7
    40 x 7
    40 x 7

    DB Rear Delt- 4 sets
    50 x 6
    50 x 6
    50 x 6
    50 x 6

    NOW WE HIT LATS AFTER WE ARE GOOD AND F@$KIN PUMPED!!! I CAN FEEL MY STRENGTH GROWING!!!!

    Lat Work- 6 sets
    SF Wide grip pulldown (to eye level)
    210 x 9
    210 x 9
    Ultra WG
    150 x 4
    150 x 4
    150 x 4
    150 x 4

    DB Side laterals- 5 sets
    Tighter Form
    70 x 7
    70 x 7
    70 x 7
    K DB Tension (30-50 seconds)
    35 x 34
    35 x 34

    LETTING THE BEAST OUT TO ATTACK!!!

    CTUT Rope pullovers ss facepulls- 2 sets
    110 x 4 4
    110 x 4 4

    High cable behind the head curls- 8 set
    1.5 reps shortened tension reps
    30 ps x 9
    30 ps x 9
    30 ps x 9
    30 ps x 9
    30 ps x 9
    FSFL High bar cable curls
    50 x 8
    50 x 8
    50 x 8

    FEEL MY F@$KIN INTENSITY!!!!!! SEE THE F@$KIN INSAAANITY BLEEDING FROM MY EYES!!!!!

    1.5 reps shortened - Overhand bar pressdowns on lat Pulldown- 8 sets
    Normal
    70 x 9
    70 x 9
    70 x 9
    K Bent Over
    70 x 8
    70 x 8
    70 x 8
    K Bent Over Underhand
    50 x 8
    50 x 8

    1.5 rep DB shrugs
    50 x 10
    60 x 4
    60 x 4

    IM NEVER F@$KIN DONE!!! NOW WE BREAK BONES!!!

    DB front raise- 4 sets
    45 x 8
    45 x 8
    45 x 8
    50 x 6

    Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
    +5 ps x 40
    +5 ps x 40
    +5 ps x 40

    LET THE KILLER OUT!!! FUEL YOUR DESIRES!!!!!

    Bent over rope cable crunches- 4 sets
    120 x 7
    120 x 7
    120 x 7
    120 x 7

    Gymnast Style leg raises- 6 sets
    Bodyweight x 6
    5 count hanging break
    Bodyweight x 6
    5 count hanging break
    Bodyweight x 6

    Bodyweight x 6
    5 count hanging break
    Bodyweight x 6
    5 count hanging break
    Bodyweight x 6

    FULL MOON TIME TO FEAST!!!!



    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: S'mores
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: 8/10
    Notes: This product is honestly amazing right now! Good taste and great energy!

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  16. #3676
    Registered User ColossusAce's Avatar
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    man this is one detailed thread,. im loving all the supp reviews too brother
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  17. #3677
    Banned The Solution's Avatar
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    Side laterals with 70's and tight form?
    I give up.
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  18. #3678
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    Originally Posted by the solution View Post
    side laterals with 70's and tight form?
    I give up.
    lol
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  19. #3679
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by ColossusAce View Post
    man this is one detailed thread,. im loving all the supp reviews too brother
    Glad you enjoy it man!

    Originally Posted by The Solution View Post
    Side laterals with 70's and tight form?
    I give up.
    Originally Posted by jpfaherty View Post
    lol
    Well...when I'm doing loose form with 100's for 12-15 reps...its kinda easy to get 70's with moderate reps lol

    5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
    *Tension Reps = focus on squeeze and stretch

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 130x20
    -leg swings
    -any grip pulldowns 130x20
    -db side laterals (40x26)
    -any grip pulldowns 130x20
    -any grip pulldowns 130x20

    IM COMING FOR BLOOOD!!!! IM NOT LEAVING TILL I'VE TAKEN YOUR SOUL!!!!!

    Klokov Style Timed Squats- 3 sets of 40-70 seconds
    Insanely SLOW TEMPO focusing on MMC
    (low bar) 405 x 40 seconds
    (high bar) 225 x 70 seconds
    (high bar) 225 x 70 seconds

    Leg press calf press- 3 sets
    Tension+overreaching
    6 plates x 16
    6 plates x 16
    6 plates x 16

    CAN YOU SQUAT ATG WITH THAT SLOW OF A TEMPO FOR THAT LONG WITH THAT MUCH WEIGHT?!?! F#$K NO YOU CANT!!!! IM THE ANIMAL!!!! NOT YOU!!!!

    ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
    Toes straight
    6 plates x 22
    6 plates x 22
    Toes out
    6 plates x 22
    6 plates x 22
    Toes in
    6 plates x 22
    6 plates x 22

    Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
    Push thru toes
    12 plates + 25 x 72
    12 plates + 25 x 72
    12 plates + 25 x 72
    12 plates + 25 x 72

    FEEL MY DRAGON FIRE!!!!

    High wide leg press- 3 set of 10-30 reps
    12 plates + 25 x 23
    12 plates + 25 x 23
    12 plates + 25 x 23

    Smith machine seated calf press- 3 sets
    25 ps x 16
    25 ps x 16
    25 ps x 16

    TAKE THIS F#$KIN WRATH!!! YOU CANT LIVE IN MY REALM!!!

    Extensions- 4 sets of 20-30 reps
    Medially Rotated
    75 x 20
    Close
    75 x 22
    75 x 22
    Close 2 count squeeze
    75 x 20

    Sumo Deadlifts
    425 x 10
    425 x 10
    425 x 10

    IM NOT STOPPING TILL MY LEGS EXPLODE!!!! INTENSITY BEYOND IMAGINATION!!!!

    Seated leg curls- 10 sets
    Normal 15-30 reps
    95 x 16
    95 x 16
    95 x 16
    95 x 16
    95 x 16
    Intraset stretches
    65 x 11
    Extreme seated stretch (30 s)
    65 x 11
    Extreme seated stretch (30 s)
    65 x 11
    Extreme seated stretch (30 s)
    65 x 11
    Extreme seated stretch (30 s)
    65 x 11
    Extreme seated stretch (30 s)

    THIS IS TRUE INSANITY!!! TRUE HARDWORK!!!

    Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
    Normal (10 count break between sets)
    70 x 11
    70 x 11
    70 x 11
    70 x 11
    70 x 11
    Intraset stretches
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)
    70 x 11
    Extreme seated stretch (30 s)

    Timed tension leg press calf press- 3 sets of 40-70 seconds
    25 ps x 50
    25 ps x 50
    25 ps x 50

    TRANSFORMING INTO A F#$KIN BEAST!!! LET MY FANGS GROOOOW!!!!!


    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Lemon Lime
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: Chocolate Chip Cookie Dough
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: 8/10
    Notes: Feeling good and only improving!

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  20. #3680
    Banned The Solution's Avatar
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    yeah 100's for DB Laterals, can't say i have ever seen that in a gym before and i have trained with Layne, Tommy jeffers, Kurt Weidner, Brian Whiatcre, but then again i bet if i went to vegas and saw coleman, cutler and the NPC guys train it may be a different story lol
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  21. #3681
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    Originally Posted by The Solution View Post
    yeah 100's for DB Laterals, can't say i have ever seen that in a gym before and i have trained with Layne, Tommy jeffers, Kurt Weidner, Brian Whiatcre, but then again i bet if i went to vegas and saw coleman, cutler and the NPC guys train it may be a different story lol
    You've never trained with me before
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  22. #3682
    Registered User OmegaredAfy's Avatar
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    smashing the workouts as always mate, good stuff. 100lb loose form side laterals is no joke. however weird thing is ive noticed loose form lateral and bicep work = more growth but stuff like that doesnt work for my quads or back. keep smashing it mate, 2015 big year! wanna see you go past 260 haha
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  23. #3683
    Banned The Solution's Avatar
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    Have a Great Birthday!!!
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  24. #3684
    Registered User phillysteak's Avatar
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    Happy birthday dude!
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  25. #3685
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by OmegaredAfy View Post
    smashing the workouts as always mate, good stuff. 100lb loose form side laterals is no joke. however weird thing is ive noticed loose form lateral and bicep work = more growth but stuff like that doesnt work for my quads or back. keep smashing it mate, 2015 big year! wanna see you go past 260 haha
    To be honest I use loose form for every muscle group and every exercise...I do absolutely everything...everyday I have specific movements planned...I do loose form, strict form, partials, 1.5 reps, tension reps, mmc reps, LITERALLY everything has its place at the proper time. I truly believe in doing everything in every possible way to grow

    Originally Posted by The Solution View Post
    Have a Great Birthday!!!
    Originally Posted by phillysteak View Post
    Happy birthday dude!
    Much appreciated guys! 15-20k calories down easy

    6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
    *Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 130x20
    -leg swings
    -any grip pulldowns 130x20
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -cable crunch (100x30)
    -any grip pulldowns 130x20

    NOVEMBER 18...MY BIRTHDAY...I AM NOW 22....IM BIGGER...IM STRONGER...IM BETTER...BUT YOU KNOW WHAT?...IM NO WHERE NEAR MY F#$KING GOALS!!!! THE YEAR OF BEING 22 WILL BE THE YEAR OF THE BEAST!!!! IF YOU THOUGHT I MADE SIGNIFICANT GAINS WHEN I WAS 21...HA!!! JUST YOU F#$KING WATCH ME NOW THAT IM 22!!!!!

    CTUT Kikel BB bench press
    Normal (8-12 reps)
    225 x 35!!!!
    225 x 20

    Cable arm superset- 3 sets of 20-30 reps
    Pressdowns into high curls
    80 x 20 20
    80 x 20 20
    80 x 20 20

    GOING INSANE WITH A LIFETIME PR ON MY BIRTHDAY!!!! I WANT F#$KING 50 REPS!!!!

    DB laterals- 3 sets of 20-30 reps
    45 x 23
    45 x 23
    45 x 23

    Wide grip pulldowns (fully shortened)- 7 sets
    15-30 reps
    170 x 19
    8-12 reps
    190 x 12
    Tension Reps - Wide Grip 50-70 seconds
    110 x 63
    SF Rope pullovers - Loaded Stretch
    60 x 11
    30 count hard stretch
    60 x 9
    30 count hard stretch

    RIPPING THIS PLACE APART LIKE A F#$KIN BODY!!!

    HS Incline press- 6 sets
    Fully lengthened and shortened (seat lvl 6)
    2 plates x 16
    2 plates x 16
    2 plates x 16
    Extreme stretch Drop Set
    2 plates x 14
    Extreme Stretch (30 s)
    2 plates x 12
    Extreme Stretch (30 s)
    2 plates x 12
    Extreme Stretch (30 s)

    Tension Reps - HS Rows- 6 sets
    Partials fully shortened
    CG neutral low 2 plates x 24
    CG neutral mid 2 plates x 24
    CG neutral high 2 plates x 24
    (repeat)
    CG neutral low 2 plates x 24
    CG neutral mid 2 plates x 24
    CG neutral high 2 plates x 24

    IM THE MOST BRUTAL THE MOST VICIOUS AND THE MOST RUTHLESS CHAMPION THERES EVER BEEN!!!!

    Side laterals- 3 sets
    K Style Forced reps (20-30 reps)
    80 x 25
    65 x 35
    Timed CTUT no breaks between reps (50-100 seconds)
    15 x 56

    Pec deck- 4 sets of 20-30 reps
    100 x 24
    100 x 24
    100 x 24
    100 x 24

    Facepulls (above head)- 4 sets
    80 x 20
    80 x 20
    80 x 20
    80 x 20

    THERE'S F#$KIN NO ONE THAT CAN STOP ME!!!

    Rope pulldowns- 5 sets
    80 x 13
    10 count break
    80 x 13
    10 count break
    80 x 13
    10 count break
    80 x 13
    10 count break
    80 x 13

    DB neutral grip front raises- 3 sets
    35 x 11
    35 x 11
    35 x 11

    THE INTENSITY IS BOILING IN MY VEINS!!!! FEEL MY POWER!!!!

    DB preacher- 5 sets
    25 x 13
    10 count break
    25 x 13
    10 count break
    25 x 13
    10 count break
    25 x 13
    10 count break
    25 x 13

    DB Alt curls- 4 sets
    Normal twisting
    30 x 12
    30 x 12
    Both arm Hammer
    30 x 20
    30 x 20

    TASTE THE BLOOOOD!!! EMBRACE MY PAIN!!!!

    Db behind head extensions- 4 sets of 20-30 reps
    50 x 22
    50 x 22
    50 x 22
    50 x 22

    Db shrugs- 2 sets
    55 x 52 seconds
    55 x 52 seconds

    Intent Reps - Standing rope crunch- 5 sets
    Front Intent Reps (8-12 reps)
    110 x 18
    10 count break
    110 x 18
    10 count break
    110 x 18
    Front speed
    90 x 26
    10 count break
    90 x 26

    NOW WE LET THE ANIMAL LOOSE!!! F#$KING KILLL!!!!

    Dip platform leg raises- 3 sets
    15
    15
    15

    Forearm curls- 8 sets of 20-40 reps
    Cur bar extensors
    +5 ps x 30
    +5 ps x 30
    +5 ps x 30
    +5 ps x 30
    BB flexors
    +5 ps x 30
    +5 ps x 30
    +5 ps x 30
    +5 ps x 30

    Decline timed sit ups- 1 set
    CTUT
    60 seconds

    THIS YEAR WILL BE MORE INSANE THAN THE LAST...I WILL BECOME AN IFPA AND IFBB PRO!!!!

    _________________________


    7 Lower Body Cell Swelling Day
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 130x20
    -leg swings
    -any grip pulldowns 130x20
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -cable crunch (100x30)
    -any grip pulldowns 130x20

    CONSUMED AN ESTIMATED 15-20K CALORIES YESTERDAY ON MY BIRTHDAY...GAINED SOME FAT...ENJOYED MY FAMILY TIME...AND FUELED MYSELF FOR TODAY...PREPARE FOR THE FIRST DAY OF TRUE INSAAAAAANITY!!!!!

    Leg curls- 3 sets 50-100 reps
    60 x 52
    60 x 52
    60 x 52

    Leg extensions- 3 sets of 50-100 reps
    60 x 52
    60 x 52
    60 x 52

    LEGS FULL OF F#$KING BLOOD!!!!! TRYING WALKING AFTER THOSE!!!!

    Leg press calf press- 3 sets of 75-100 reps
    Entire Leg Contracted
    2 plates x 57
    2 plates x 57
    2 plates x 57

    Leg press- 4 sets of 100-200 reps
    K Style Close Stance
    6 plates x 105
    6 plates x 105
    6 plates x 105
    Tom Platz style lower
    6 plates x 50
    6 plates x 50
    High Wide
    6 plates x 50

    EVERY ANGLE!!! EVERY VARIATION!!!! I WILL BE COMPLETE!!!

    Seated smith machie calf press- 3 sets of 50-75 reps
    10 ps x 55
    10 ps x 55
    10 ps x 55
    10 ps x 55

    Tension Reps - Seated leg curls- 3 sets
    Close
    70 x 12
    70 x 12
    Wide
    70 x 12

    CREATE TENSION!!! CREATE GROWTH!!!!

    Tension Reps - Leg extensions- 3 sets
    Close Both Legs
    70 x 12
    Single circuit
    (tension) 30 x 12
    (pump reps) 30 x 36

    Abductor- 3 sets of 15-30 reps
    90 x 20
    90 x 20
    90 x 20

    Adductor- 3 sets of 15-30 reps
    90 x 20
    90 x 15
    90 x 15

    IM ON A WHOLE NEW LEVEL!!!! ILL SHOW YOU HOW GREAT I AM!!!!


    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: Chocolate Chip Cookie Dough
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: 8/10
    Notes: Almost done my tub...REALLY excited for the final review!!

    Sequential Compression Device (Prepare to Grow Your Legs FASTER THAN EVER)


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  26. #3686
    i like marshmallow DJaRiHardstyle's Avatar
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    DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000)
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    225 x 35???? Killing it in here.. there's definitely something to be said about incorporating regular high rep training. Pushing the lactate threshold, making room for glycogen storage, pushing disgusting amounts of blood into the muscle.

    Really just love everything that's going on in here.... keep it up, Alex. Oh and happy birthday!
    My website:
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    Currently just coming off of a show; follow my offseason log:
    Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
    http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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  27. #3687
    Registered User OmegaredAfy's Avatar
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    Happy birthday fella, 225 x 35 is incredible. I have to admit i do read this log and get motivated, you have a good way of conveying your passion in your writing.
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  28. #3688
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    20k CALORIES?! LOL
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  29. #3689
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
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    Originally Posted by DJaRiHardstyle View Post
    225 x 35???? Killing it in here.. there's definitely something to be said about incorporating regular high rep training. Pushing the lactate threshold, making room for glycogen storage, pushing disgusting amounts of blood into the muscle.

    Really just love everything that's going on in here.... keep it up, Alex. Oh and happy birthday!
    I appreciate the kind words man! High rep work is so underrated for growth IMHO

    Originally Posted by OmegaredAfy View Post
    Happy birthday fella, 225 x 35 is incredible. I have to admit i do read this log and get motivated, you have a good way of conveying your passion in your writing.
    Much appreciated man!

    Originally Posted by jpfaherty View Post
    20k CALORIES?! LOL
    Easily...three different kinds of cakes, pizzas, pepperoni rolls, steaks...literally soo much more I cant even remember lol

    8 Upper Body Cell Swelling Day
    *keep tissue damage to a minimum

    Daily Warm Up
    -5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
    -20 count hip openers
    -cable arms (50x50x2)
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -walking leg stretches
    -any grip pulldowns 130x20
    -leg swings
    -any grip pulldowns 130x20
    -cable crunch (100x30)
    -any grip pulldowns 130x20
    -cable crunch (100x30)
    -any grip pulldowns 130x20

    NO TIME TO WASTE!!! LETS F#$KING GROW!!!

    Cable rows- 3 sets of 20-30 reps
    90 x 20
    10 count pause
    90 x 20
    10 count pause
    90 x 20

    HS Incline Press- 4 sets of 30-50 reps
    Partials
    2 plates + 2 25's x 34
    2 plates + 2 25's x 34
    2 plates + 2 25's x 34
    2 plates + 2 25's x 34

    LATS AND CHEST ALREADY PUMPED!!! THIS WAR HAS JUST BEGUUUN!!!!

    Machine shoulder press- 3 sets
    1 pps x 30
    1 pps x 30
    1 pps x 30

    DB side- 3 sets
    35 x 62
    35 x 62
    35 x 62

    FEEL MY PAIN!!! TASTE MY FURY!!!!

    CG lat Pulldown- 4 sets of 30-50 reps
    110 x 36
    110 x 36
    110 x 36
    110 x 36

    Cable flys- 4 sets of 50-100 reps
    40 x 60
    40 x 60
    40 x 60
    40 x 60

    YOU CANT KEEP UP WITH THIS REP RANGE!!! NO ONE F#$KING CAN!!!

    DB side lateral- 4 sets
    Standing
    50 x 42
    50 x 42
    Single arm tension
    25 x 23
    25 x 23

    Single Cable rear Delt- 4 sets of 20-50 reps
    20 x 16
    20 x 16
    20 x 16
    20 x 16

    I SEE THE BLOOD DRIPPING DOWN YOUR FACE!!! WEAK!!! I REFUSE TO LOSE!!!

    Cable curls ss cable pressdowns- 3 sets of 20-30 reps
    70 x 24 into 100 x 24
    70 x 24 into 100 x 24
    70 x 24 into 100 x 24

    Rope- 6 sets of 40-80 reps
    AK pressdowns (lats flexed)
    55 x 84
    55 x 84
    55 x 84
    Curls
    40 x 84
    40 x 84
    40 x 84

    F#$KING ANIMAAAAAL!!!!

    Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
    20 ps x 50 into 50 x 60
    20 ps x 50 into 55 x 60
    20 ps x 50 into 55 x 60

    DB delts- 2 sets
    Front
    20 x 20
    20 x 20

    IM NOT STOPPING TILL THE F#$KING CASKET DROPS!!!!

    Kneeling cable crunches- 3 sets
    90 x 63
    90 x 63
    90 x 63

    Barbell forearms- 4 sets
    Flexors
    45 lb bar x 100
    45 lb bar x 100
    Extensors
    45 lb bar x 14
    45 lb bar x 14

    BEYOND PUMPED...BEYOND PAINFUL...BEYOND MASSIVE!!! I NEED TO GET BIGGER!!! I CANT STAY WEAK!!! I REFUSE TO STAY WHERE IM AT!!!


    Cool-Down
    -cardio
    -full body SMR (Rumble Roller)
    -stretching (static, dynamic)
    -vacuums (3 sets of 20 seconds squeezing as hard as possible)
    -Daily Cell Swelling Work (calves, traps, forearms, delts)

    SUPPLEMENT LOGS

    RSP Nutrition DYNO - Energy/Pump - Preworkout
    All Flavors: Lemonade
    Dosage: 1 scoop
    Mixability: 8/10
    Taste: 10/10
    Effectiveness (Energy/Pump): 10/10

    Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
    All Flavors: Tropical Punch, Lemon Lime
    Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
    Flavor Used: Tropical Punch
    Mixability: 10/10
    Taste: 10/10
    Effectiveness (Recovery/Endurance/Growth): 10/10

    Cellucor Whey Protein - Growth - Postworkout and Throughout Day
    All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
    Dosage: 3-4 scoops postworkout
    Flavor Used: Chocolate Chip Cookie Dough
    Form: Sludge
    Mixability: 10/10
    Taste: 10/10
    Effectiveness: 10/10

    PharmaFREAK Greens Freak - Health - Before Bed
    All Flavors: Sweet Apple
    Dosage: 1 scoop
    Form: Shake
    Mixability: 9/10
    Taste: 8/10
    Effectiveness: 8/10
    Notes: Still have a solid week or so left in this tub before the final review!

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  30. #3690
    Registered User ebomb55's Avatar
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    ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500)
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    I come in here and have to question whether or not I lift or eat. 225 x 35 is no joke...most guys at the NFL combine aren't hitting that haha...and 20K cals...really packing on dat mass.
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