...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey

[NaturalPursuit]

some sick paused bench 16 second(building that strength) !

Thanks man but not seconds, counts…slightly faster just because I don't wanna f#$king count 1 Mississippi in my head on every rep haha


….I personally was more proud for the 30 count pause!

[The Solution]

Gains bro!!!

[NaturalPursuit]

Gains bro!!!

Always

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)
*ONLY use straps on meadows/Compton rows

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

IF YOU COULD SEE THE SKELETONS IN MY CLOSET…YOU'D REALIZE THAT I'M NOT NUTS…IM F#$KING INSAAAANE!!!!!

Intent Reps - Flat BB Bench- 5 sets
Normal
Bar x 12
135 x 3
225 x 1
275 x 4
275 x 4
275 x 4
275 x 4
CG
255 x 4

Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
Meadows Rows
2 plates + 25 x 6
2 plates + 25 x 6
Compton Rows
2 plates + 25 x 6
2 plates + 25 x 6

275 ON BENCH MOVING STRONG!!!! LOWER LATS FINALLY STARTING TO BLOW OUT ON THESE F#$KIN ROWS!!!

Other Lat Pulldown- 6 sets
SF Wide grip pulldown (to eye level)
230 x 5
230 x 5
Ultra WG
170 x 5
170 x 5
Underhand
130 x 5
130 x 5

DB Side laterals- 6 sets
Tighter Form
80 x 8
80 x 8
80 x 8
MJ laterals
15 x 10
15 x 10
15 x 10

I DONT HAVE TIME FOR NORMAL….F#$K BEING MEDIOCRE!!!

Intent Reps - cable flys- 6 sets
Mid
60 x 10
60 x 10
60 x 10
Lowest
50 x 4
50 x 4
50 x 4

Bar pullovers- 3 sets
Bent over completely 100 x 7
slightly higher 100 x 7
body upright 100 x 7

FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 38s
25 x 38s

MORE PUMP!!! MORE OVERLOAD!!! MORE BLOOD!!!!

***FG on all arm work***

Paused both arm hammer DB curls- 3 sets
25 x 10
25 x 10
25 x 10

Single arm behind the head db extensions- 3 sets
20 x 10
25 x 6
25 x 6

Cable rear delt crossovers- 4 sets
Normal
50 x 8
50 x 8
2 count pause
(highest) 20 x 10
(mid) 30 x 4
(lowest) 10 x 5

NEXT TIME I STEP ON STAGE THESE REAR DELTS NEED TO F#$KIN POP!!!!!!

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

Preacher curl bar- 6 set
Close
12.5 ps x 10
10 count break at top
12.5 ps x 10
10 count break at top
12.5 ps x 10
Wide
12.5 ps x 10
10 count break at top
12.5 ps x 10
10 count break at top
12.5 ps x 10

Overhand bar pressdowns- 8 sets
Normal
90 x 8
90 x 8
90 x 8
K Bent Over
90 x 8
90 x 8
90 x 8
K Bent Over Underhand
60 x 8
60 x 8

SLABS OF F#$KIN MUSCLE MASS!!! YOU'LL NEVER SEE A PHYSIQUE LIKE THIS AS LONG AS YOU LIVE!!!!

OHP ss cable bar shrugs- 4 sets
95 x 9 into 110 x 10
105 x 4 into 110 x 10
105 x 4 into 110 x 10
105 x 4 into 110 x 10

Preacher curl reverse curl bar wrist curls- 4 sets of 6-10 reps
+10 ps x 8
+10 ps x 8
+10 ps x 8
+10 ps x 8

Bosu ball hanging leg raises above head- 3 sets
9
9
9

Cable crunch- 4 sets
Stack x 5
Stack x 5
Stack x 5
Stack x 5

DAY IN DAY OUT F#$KING PROGRESS!!! YOU WANT IT?? HOW F#$KING BAD ARE YOU WILLING TO WORK AND SACRIFICE FOR IT??

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x24x8) and overhand bar pressdowns (50x24x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 30 mins pre workout fasted
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: had to rest in between sets longer than I wanted BECAUSE MY PUMP WAS TOO MUCH TO HANDLE!!!

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: pretty much the same as always…nothing insane but a decent flow of energy and focus with a slight pump aspect…i'll keep this note posted until anything changes or after a few more days to try and reassess

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: had a refeed meal last night and F#$K…with the new level of leanness I'm looking pretty damn insane right now!!!

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: This flavor is almost as good as the results!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[The Solution]

Pharm Freak stuff sounds kinda meh

[NaturalPursuit]

Pharm Freak stuff sounds kinda meh

Flavor is pretty bad and effects are just ok…its not impressive in anyway

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
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

IF YOUR NOT WORKING TOWARDS YOUR DREAMS EVERYDAY THEN YOU TRULY ARENT ALIVE…I AM THE HAPPIEST PERSON ON EARTH BECAUSE I DO WHAT I LOVE DAY IN AND DAY OUT!

**HAMSTRINGS AND GLUTES**
Standing Single legged leg curls- 6 sets of 10-15 reps
Left Leg
30 x 13
30 x 13
30 x 13
Right Leg
30 x 13
30 x 13
30 x 13

Ab/Ad- 8 sets of 10-15 reps
Abductor
55 x 10
55 x 10
55 x 10
55 x 10
Adductor
55 x 10
55 x 10
55 x 10
55 x 10

PRIORITIZING THESE HAMSTRINGS AND AB/AD!!! I WANT INSANE LEGS FROM FRONT TO BACK TO THE F#$KIN SIDES!!!!!

Seated leg curls- 10 sets of 10-12 reps
Normal (10 count break between sets)
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
Intraset stretches
95 x 12
Extreme seated stretch (30 s)
95 x 12
Extreme seated stretch (30 s)
95 x 12
Extreme seated stretch (30 s)
95 x 12
Extreme seated stretch (30 s)
95 x 12
Extreme seated stretch (30 s)

RDL (keep ROM where hamstrings are contracted the most)- 3 sets of 10-30 reps
Hard contractions and stretches
225 x 15
225 x 15
225 x 15

I ONLY CARE ABOUT CONTRACTIONS TODAY!!! I ONLY WANT OVERLOAD!!! MORE F#$KING STRESS!!!!!

High wide leg press- 3 set of 10-30 reps
14 plates + 2 25's x 10
14 plates + 2 25's x 10
14 plates + 2 25's x 10

**CALVES**
Leg press calf press- 3 sets
Tension+overreaching
8 plates x 22
8 plates x 22
8 plates x 22

ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
Toes straight
8 plates x 24
8 plates x 24
Toes out
8 plates x 24
8 plates x 24
Toes in
8 plates x 24
8 plates x 24

HOBBLING AROUND THE GYM LIKE I WAS F#$KIN SHOT!!! THIS IS HOW WE GROW!!!!

Smith machine seated calf press- 3 sets of 20-50 reps
185 x 33
185 x 33
185 x 33

Cybex calf presses- 10 sets
Normal (10 count break between sets)
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
Intraset stretches
90 x 12
Extreme seated stretch (30 s)
90 x 12
Extreme seated stretch (30 s)
90 x 12
Extreme seated stretch (30 s)
90 x 12
Extreme seated stretch (30 s)
90 x 12
Extreme seated stretch (30 s)

**QUADS**
CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 5 sets of 20-30 reps
18 plates x 20
18 plates x 20
18 plates x 20
18 plates x 20
18 plates x 20

ONCE I REVEAL THESE LEGS TO THE WORLD YOU WONT BELIEVE IM NATURAL!!! THIS CANT BE NATURAL!!!!!

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

FOCUS ON THE F#$KIN FINISH!!!!

Single leg extensions- 6 sets of 10-15 reps
Left Leg
50 x 13
50 x 13
50 x 13
Right Leg
50 x 13
50 x 13
50 x 13

Klokov Timed High bar squats- 3 sets of 1-5 mins
Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
225 x 1 min 52 seconds
225 x 1 min 52 seconds
225 x 1 min 52 seconds

LEGS FROM ANOTHER PLANET…MINDSET FROM ANOTHER WORLD…MY BODY HAS BEEN PUT THRU F#$KIN HELL TO ACHIEVE THIS SHYT

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x24x8) and overhand bar pressdowns (50x24x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 30 mins pre workout fasted
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: DAAAAAMN…I honestly don't think I can take AA on my hypertrophy or cell swelling days….the pump just gets insane

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: pretty much the same as always…nothing insane but a decent flow of energy and focus with a slight pump aspect…i'll keep this note posted until anything changes or after a few more days to try and reassess

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: hello hamstrings

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: This flavor is almost as good as the results!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[The Solution]

Surprised you signed up for their stuff in the first place lol.

[NaturalPursuit]

Surprised you signed up for their stuff in the first place lol.

Honestly I love a ton of their products. This pre workout was the first product of theirs I didn't like

[jpfaherty]

In to see legs

[NaturalPursuit]

In to see legs

Ohhhh you will get them first

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

LET THE BLOOD DRIP…LET THE BODIES FALL….IVE COME TO F#$KING CONQUER YOUR SOUL!!!!!

Chest MMC Bench Press- 3 sets
(no leg drive) 12-20 reps
225 x 13
225 x 13
225 x 13

ARMS STRAIGHt - High cable flys- 6 sets
Normal
40 x 24
40 x 24
40 x 24
30s extreme stretch
30 x 20
Extreme Stretch (30 s)
30 x 20
Extreme Stretch (30 s)
30 x 20
Extreme Stretch (30 s)

FORCE THIS CHEST TO F#$KIN GROW!!!! SEEING PROPORTIONS LIKE NEVER BEFORE!!!

HS rows- 4 sets of 8-12 reps
Overhand high
3 pps x 8
3 pps x 8
Neutral middle
3 pps x 8
3 pps x 8

Pulldowns (fully shortened)- 7 sets
Wide (15-30 reps)
210 x 20
210 x 20
Super wide (8-12 reps)
235 x 9
Tension Reps - Close Grip 50-70 seconds
130 x 70s
SF Rope pullovers - Loaded Stretch
60 x 28
30 count hard stretch
60 x 28
30 count hard stretch

THIS IS THE INSANE SHYT YOU HEAR PEOPLE TALKIN ABOUT!!!

Standing reverse Pec deck- 5 sets of 20-30 reps
Both bent arms
120 x 20
120 x 20
120 x 20
Single straight arm
70 x 20
70 x 20

DB laterals- 4 sets of 20-30 reps
55 x 26
55 x 26
55 x 26
Timed CTUT no breaks between reps (50-100 seconds)
15 x 1 min 30 seconds

TURN INTO A TRUE F#$KIN ANIMAAAAL!!!!!

OHP- 3 sets of 8-12 reps
115 x 8
115 x 8
115 x 8

Curl bar preacher- 5 sets of 12-20 reps
25 ps x 15
25 ps x 15
25 ps x 15
25 ps x 15
25 ps x 15

Db hammer curls- 3 sets of 8-20 reps
35 x 18
35 x 18
35 x 18

STRIATIONS AND VEINS POPPING THE F#$K OUT!!!

DB behind the head extensions- 3 sets
30 x 8
30 x 8
30 x 8

Tricep pressdowns- 5 sets of 12-20 reps
Both overhand
90 x 18
90 x 18
90 x 18
Single underhand
20 x 12
20 x 12
20 x 12

Barbell Front Shrugs- 4 sets
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30

MORE REPS!!! LET THE PAIN COME IN!!!!

Forearm curls- 8 sets of 20-40 reps
Curl bar preacher Extensors
+5 ps x 20
+5 ps x 20
+5 ps x 20
+5 ps x 20
BB flexors
+10 ps x 34
+10 ps x 34
+10 ps x 34
+10 ps x 34

Decline reverse crunches- 4 sets
30
30
30
30

Hanging leg raises- 3 sets
20
20
20

Decline bar above head crunches- 3 sets
Bar x 8
Bar x 8
Bar x 8

F#$KING.GROW.

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 30 mins pre workout fasted
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: same as yesterday…the pump…fuuuuuu

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: really not too impressed with this pre workout to be honest, not sure if the dosages in the prop blend are high enough as the effects are not really "standing" out

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: delt striations are coming IN!

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: This flavor is almost as good as the results!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[The Solution]

Leg shots? Post em up!

[Misctake7]

Leg shots? Post em up!

Expecting a picture resembling a tree but it's actually Alex's leg

[jpfaherty]

The volume in that last work out was bananas lol. How long did that take?

[NaturalPursuit]

Leg shots? Post em up!

Expecting a picture resembling a tree but it's actually Alex's leg

Haha not yet guys! After I mini-cut

The volume in that last work out was bananas lol. How long did that take?

Haha thanks but nothin too crazy haha…standard 1.5-3 hrs

7 Lower Body Cell Swelling Day w/ Ab Auxillary
*keep tissue damage to a minimum (nothing under 20 reps)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

CELL THIS F#$KIN SH*T!!!!

Leg curls- 4 sets 50-100 reps
70 x 52
70 x 52
70 x 52
70 x 52

Leg extensions- 4 sets of 50-100 reps
75 x 52
75 x 52
75 x 52
75 x 52

PUMP GROWTH INTO THESE F#$KING LEGS!!! NOT NEARLY BIG ENOUGH YET!!!!

Standing single leg curls- 3 sets per leg
Left
20 x 52
20 x 52
20 x 52
Right
20 x 52
20 x 52
20 x 52

Leg press calf press- 3 sets
Entire Leg Contracted
4 plates x 52
4 plates x 52
4 plates x 52

I COMMAAAAND YOU TO GROW!!!!

Leg press- 5 sets of 60-100 reps
K Style Close Stance
8 plates x 136
8 plates x 136
8 plates x 136
8 plates x 136
8 plates x 136

Seated smith machie calf press- 4 sets of 50-75 reps
155 x 52
155 x 52
155 x 52
155 x 52

I AM THE F#$KIN MASTER!!! YOU CANT FOLLOW THIS F#$KIN PROGRAM!!!!

Tension Reps - Seated leg curls- 3 sets of 10-20 reps
Close
80 x 11
80 x 11
Wide
80 x 11

Tension Reps - Leg extensions- 3 sets of 10-20 reps
Close
80 x 11
80 x 11
Wide
80 x 11

Abductor- 3 sets of 15-30 reps
60 x 22
60 x 22
60 x 22

HAHAHAHA!!! WHY YOU DYIN?!?! WHY YOU LEAVIN?!?!? CANT YOU HANDLE THIS?!?!?!?

Adductor- 3 sets of 15-30 reps
60 x 22
60 x 22
60 x 22

Glute kickbacks- 1 drop set per leg
Left leg
20 x 30
10 count break
20 x 30
5 count break
20 x 30
Right leg
20 x 30
10 count break
20 x 30
5 count break
20 x 30

Close stance quad sweep leg press- INSANITY F@$KIN SET
4 plates x 480

LEAVING BLOOOOOOOD ON THIS F#$KIN GYM FLOOR!!!!!!!

Bosu ball hanging straight leg raises- 4 sets
30
30
30
30

Decline crunches holding plate above body- 3 sets
+5 x 22
+5 x 22
+5 x 22

Rope cable crunches- 5 sets
Single sides circuit
70 x 28 each side
70 x 28 each side
70 x 28 each side
Front
70 x 44 standing into 70 x 44 kneeling
70 x 44 standing into 70 x 44 kneeling

YOU'VE NEVER SEEN HARD WORK LIKE THIS BEFORE!!!

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 30 mins pre workout fasted WITH NO OTHER PREWORKOUT STIMULANTS OR PUMP SUPPLEMENTS
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: after finding that 30 mins pre workout fasted was the best I decided to stick to that timing and try it without other pre stims or pumps…just like I knew, the pump was just as amazing!!!

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: WILL NOT BE TAKING AS I TEST THE NEW ALPHA AMINO W/O ADDITIONAL PREWORKOUTS ADDED

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: can't wait for these legs to get leaner!

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[jaredmus]

in for new alpha amino log/REVIEW

[The Solution]

in for new alpha amino log/REVIEW

Dudes been rocking it for like 2 weeks!

[wrkoutfrq]

LOL I think your supplement list and review here is longer than most people's workouts

I wish I had 3hrs to spare on workouts! Killin it dude, I'm following along quietly lol. IN for tree trunk leg pics!

[dailob]

LOL I think your supplement list and review here is longer than most people's workouts

I wish I had 3hrs to spare on workouts! Killin it dude, I'm following along quietly lol. IN for tree trunk leg pics!

pretty much this haha


remember the little people when you make it big man

[NaturalPursuit]

in for new alpha amino log/REVIEW

Dudes been rocking it for like 2 weeks!

^^This…i simply said in the SuperFREAK part that I won't be taking it for 3 days while I test AA w/o other stims/pump products

LOL I think your supplement list and review here is longer than most people's workouts

I wish I had 3hrs to spare on workouts! Killin it dude, I'm following along quietly lol. IN for tree trunk leg pics!

pretty much this haha


remember the little people when you make it big man

HAHA Thanks a lot guys! Pics after mini-cut And LMAO^^^^ dailob…you know I plan on becoming an IFPA, IFBB pro, win many shows, and I just have a sh*t ton of goals in general…but I will NEVER stop posting in some form of workout logs on forums because I hate that no pros do it now…workout logs and videos for life brother!

8 Upper Body Cell Swelling Day w/ forearm emphasis
*keep tissue damage to a minimum (nothing under 20 reps)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

BRING OUT THE BODY BAGS…ITS TIME TO F#$KIN KILL!!!!!

Standing BB Shoulder Press- 3 sets of 30-60 reps
75 x 40
75 x 40
75 x 40

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
75 x 20
75 x 20
75 x 20
Back
75 x 20
75 x 20
75 x 20

EASY MOTHERF#$KER!!! LET THE BATTLE BEGIN!!!!

Rope pullovers- 6 sets of 20-30
reps
70 x 24
70 x 24
70 x 24
70 x 24
70 x 24
70 x 24

Cable flys- 6 sets of 20-30 reps
High
40 x 24
40 x 24
40 x 24
All the way up
40 x 24
40 x 24
40 x 24

SKIN SPLITTING PUMPS!!!! SWOLLEN MONKEY IN THIS B*TCH!!!!

Rear high cables- 3
sets
High
20 x 54
20 x 54
Mid
20 x 24
20 x 24

Arm activation sets- 4 sets of 20-30 reps
Single high cable curl behind head
20 x 28
20 x 28
Single arm cable pressdowns
20 x 28
20 x 28

HERE COMES THE FEAR!!!! HERE COMES THE PANIC!!!!

Delts- 5 sets of 20-50 reps
DB side
50 x 44
50 x 44
50 x 44
MJ
15 x 12
15 x 12

DB Curls- 6 sets of 30-80 reps
Both arm hammer (bringing in front of body)
30 x 34
30 x 34
30 x 34
Single arm twisting preacher db
25 x 24
30 x 10
30 x 10

IMMORTALS CAN NEVER BE VANQUISHED!!!!

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
60 x 50
60 x 50
60 x 50
Behind head rope
40 x 24
40 x 24
40 x 24

Reverse wrist curl- 4 sets
W/ Extensors using short BB
Bar x 28
Bar x 28
Bar x 28
Bar x 28

Short BB front shrugs- 4 sets
Close grip
55 ps x 77
55 ps x 77
Wide grip
55 ps x 77
55 ps x 77

YOUR ON THE GROUND DEAD…IM STILL F#$KING STANDING!!!!

Cable bar forearm pressdowns- 2 sets of 50-100 reps
Flexors
80 x 20
80 x 20
80 x 20
Extensors
30 x 20
30 x 20
30 x 20

BB upright rows- 4 sets
1 plate x 12
1 plate x 12
1 plate x 12
1 plate x 12

Occluded Preacher Extensors- 3 sets
10 ps x 12
Break
10 ps x 12
Break
10 ps x 12

FIGHT AGAINST THIS ANGER!!! UNLEASH ALL YOUR F#$KIN RAGE!!!!

Occluded arms- 6 sets
Preacher curls
15 ps x 22
Slight break
15 ps x 22
Slight break
15 ps x 22
Cable bar pressdowns
60 x 22
Slight break
60 x 22
Slight break
60 x 22

Barbell forearms (partials if needed)- 4 sets
Flexors
75 x 60
75 x 60
Extensors
Bar x 26
Bar x 26

I CARRY DARK DEMONS

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 30 mins pre workout fasted WITH NO OTHER PREWORKOUT STIMULANTS OR PUMP SUPPLEMENTS
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: HAD to take up to 5 mins between sets because of the pump…no more AA on cell swelling days…fffffuuuuukkkkk

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: WILL NOT BE TAKING AS I TEST THE NEW ALPHA AMINO W/O ADDITIONAL PREWORKOUTS ADDED

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: this felt/trap separation is looking INSANE!…sad news…only a few days left in this bottle!!!

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[The Solution]

Need me a 24/7 Gym
JELLY!!!
Ever venture up 79 to erie bring me some IHOP and ill cook!

[NaturalPursuit]

Need me a 24/7 Gym
JELLY!!!
Ever venture up 79 to erie bring me some IHOP and ill cook!

Love being able to workout whenever I want for sure bro! What you like from IHOP?

1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
*Auto-regulate Squats/Deadlifts

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

ITS THE END OF YOUR F#$KIN LINE!!!!!

Seated leg curls- 6 sets of 6 reps
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6

Back Squats- X sets of Singles/Doubles/Triples
Low Bar Speed Work
Bar x 6
135 x 3
225 x 2
315 x 1
405 x 1
455 x 1
515 x 2
520 x 1
High bar
415 x 1
415 x 1
415 x 1

515 FOR DOUBLES!!! F#$KIN BELOW PARALLEL! SPEEDING OUTTA THE F#$KIN HOLE!!!

Deadlifts- X sets of Singles/Doubles/Triples
Sumo Speed Pulls
135 x 3
225 x 3
315 x 3
405 x 1
515 x 1
515 x 1
515 x 1
Conventional
495 x 1
495 x 1
495 x 1

Leg press quad sweep partials- 5 sets
10 count pause in hole and 10 count squeeze at top of every rep
24 plates + 2 25's x 4
24 plates + 2 25's x 4
24 plates + 2 25's x 4
24 plates + 2 25's x 4
24 plates + 2 25's x 4

MORE WEIGHT MOVED IN THIS WORKOUT THAN IN YOUR ENTIRE WEEK!!! BRING IT ON!!!!

Sumo stance leg press- 3 sets
Full DEEP AS POSSIBLE reps
22 plates + 2 25's x 4
22 plates + 2 25's x 4
22 plates + 2 25's x 4

Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
**SWITCH BETWEEN CLOSE AND WIDE STANCE**
Toes straight
18 plates + 2 25's x 5
18 plates + 2 25's x 5
Toes out
18 plates + 2 25's x 5
18 plates + 2 25's x 5
Toes In
18 plates + 2 25's x 5
18 plates + 2 25's x 5

TURNING F#$KING FREAKY!!! YOU CANT EARN MASS LIKE THIS!!!!

Smith machine seated calf press- 3 sets
5 count squeeze and stretch
205 x 4
205 x 4
205 x 4

Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
Normal
Stack + 15 x 3
Stack + 15 x 3
Stack + 15 x 3
5 count squeeze at peak contraction
130 x 4
130 x 4
130 x 4

SEE THE DEATH LOOK…PREPARE FOR F#$KIN MURDER!!!!

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 2-5 reps
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

Glute kickbacks- 3 sets per leg
Left
50 x 5
50 x 5
50 x 5
Right
50 x 5
50 x 5
50 x 5

ABSOLUTELY GROWING MORE THAN YOU CAN F#$KIN BELIEVE!!!!

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 30 mins pre workout fasted WITH NO OTHER PREWORKOUT STIMULANTS OR PUMP SUPPLEMENTS
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: solid pump even on a day where the rep range is so low! Definitely feeling the hydration effects as well

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: WILL NOT BE TAKING AS I TEST THE NEW ALPHA AMINO W/O ADDITIONAL PREWORKOUTS ADDED

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: tomorrow is the last serving…FINAL REVIEW COMING SOON!!!

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[The Solution]

No longer have them
Nutella Crepes
NY Cheesecake Pancakes were not bad
the seasonal Cinnamon Roll Pancakes were good
in the fall they have the eggnog (real good and i hate eggnog), Gingerbread were ok, Pumpkin and Pecan Pie were alright too

I just love breakfast food. could eat it 24/7

[NaturalPursuit]

No longer have them
Nutella Crepes
NY Cheesecake Pancakes were not bad
the seasonal Cinnamon Roll Pancakes were good
in the fall they have the eggnog (real good and i hate eggnog), Gingerbread were ok, Pumpkin and Pecan Pie were alright too

I just love breakfast food. could eat it 24/7

I'll keep an eye out…might have to look into overnighting them

2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
*Auto-regulate bench
*NO straps

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

ALL MY BATTLES HAVE BEEN WON BUT THE WAR HAS JUST BEGUN!!!!

Flat Bench- X sets of Singles/Doubles/Triples
Normal
Bar x 20
135 x 2
225 x 1
275 x 1
Speed Work
315 x 2
315 x 2
CG Paused Speed Work
280 x 1 18 count pause
280 x 1 18 count pause
280 x 1 18 count pause

Rows- 3 sets
FSFL w/ loose form
7 plates + 10 x 4
7 plates + 10 x 4
7 plates + 10 x 4

I WANT A BETTER CLOSE GRIP!!! I'LL GET A BETTER CLOSE GRIP!!!! IM ABOUT TO ONLY F#$KIN CLOSE GRIP THIS SHYT!!!!!

HS Incline- 3 sets
2 count squeeze and stretch
4 plates + 5 ps x 4
4 plates + 5 ps x 4
4 plates + 5 ps x 4

DB side laterals- 6 sets
Loose Form Forced Reps (AMRAP with 100's)
100 x 15
100 x 15
Tight Form (2-5 reps)
90 x 2
90 x 2
MJ Reps
30 x 4
30 x 4

I MOVE WEIGHT LIKE YOU MOVE YOUR MOUTH!!!

Reverse Pec deck- 5 sets
Standing palms facing
Stack/210 x 4
Stack/210 x 4
Stack/210 x 4
Seated palms down paused reps
110 x 5
110 x 5

OHP- 4 sets
Behind Focus only on stretch
95 x 3
95 x 3
Front focus only on stretch
95 x 5
95 x 5

THIS IS HOW IT ENDS!!! WITH YOU 10 FEET UNDER THE F#$KIN GROUND!!!!

Bent over elbows in Overhand bar pressdowns- 6 sets
Close
100 x 3
100 x 3
100 x 3
Wide
100 x 3
100 x 3
100 x 3

Biceps- 6 sets
Twisting single db preacher
35 x 2
35 x 2
35 x 2
35 x 2
35 x 2
35 x 2

THIS IS THE SPIRIT OF THE WILD!!! THE SPIRIT OF A HELLISH CREATURE BORN OUT OF FIRE!!!!

DB shrugs- 6-10 sets
55 x 6 x 8

PREACHER CURL - SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
Slow Tempo Reverse curl
15 ps x 5 5 5 5
Slow Tempo Normal
120 x 5 5 5 5

Leg raises- 6 sets
Reverse decline crunch
+30 x 5
+30 x 5
+30 x 5
Bosu ball hanging
+10 x 3
+10 x 3
+10 x 3

ALL DAY AND ALL F#$KIN NIGHT!!!!

Rope cable crunches- 6 sets
3-10 reps
Stack/150 x 5
Stack/150 x 5
Stack/150 x 5
Stack/150 x 5
Stack/150 x 5
Stack/150 x 5

Lat Pulldown- 2 sets
LF Fully Lengthened
Stack (290) + 10 x 3
Stack (290) + 10 x 3
SF Wide As Possible Pulldowns
270 x 4
270 x 4
270 x 4

LET THIS CITY BURN

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: with all typical supplements intraworkout
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 8/10
Notes: pump was obviously not as good a taking it pre workout but still felt a pretty nice increase!

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: and back to logging this after having to take 3 days off of this product in order to assess another. Im still not really a fan of this product…ok pump, ok energy, ok focus, nothing to really go crazy about

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: LAST SERVING USED….full review hopefully this weekend

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10


The INSANE BULK Series 23 (DUP Breakdown - Mechanical, Metabolic, and Cell Swelling Stressors)

[The Solution]

ewe do not overnight IHOP would be nasty!

[NaturalPursuit]

ewe do not overnight IHOP would be nasty!

Just kidding bro

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)
*ONLY use straps on meadows/Compton rows

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

Hit legs the other day but I didn't email myself the workout…no worries…here's todays workout…HERE'S TODAYS F#$KIN HARD WORK!!!!

Intent Reps - Flat BB Bench- 5 sets
Normal
Bar x 12
135 x 3
225 x 1
275 x 5
275 x 5
CG
255 x 5
255 x 5
255 x 5

Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
Meadows Rows
2 plates + 27.5 x 4
2 plates + 27.5 x 4
Compton Rows
2 plates + 27.5 x 4
2 plates + 27.5 x 4

YOU DONT HAVE THIS KIND OF PASSION!!

Other Lat Pulldown- 6 sets
SF Wide grip pulldown (to eye level)
230 x 5
230 x 5
Ultra WG
170 x 5
170 x 5
Underhand
130 x 5
130 x 5
OR
Rope pullovers- 6 sets
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8

DB Side laterals- 6 sets
Tighter Form
80 x 9
80 x 9
80 x 9
MJ laterals
20 x 6
20 x 6
20 x 6

80's NEVER FELT F#$KING TIGHER!!! THAT SHYT WAS STRICT AS F#$K FORM!!!!

Intent Reps - cable flys- 6 sets
Mid arms bent
70 x 4
70 x 4
70 x 4
Mid arms straight
50 x 5
50 x 5
50 x 5

FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 40s
25 x 40s

***FG on all arm work***

Paused both arm hammer DB curls- 4 sets
25 x 10
25 x 10
25 x 10
25 x 10

YOU CANT FAKE THIS SHYT!!! YOU WEREN'T BORN FOR THIS LIKE I WAS!!!

Single arm behind the head db extensions- 4 sets
25 x 7
25 x 7
25 x 7
25 x 7

Cable rear delt crossovers- 4 sets
Normal
50 x 9
50 x 9
2 count pause
(highest) 30 x 5
(mid) 30 x 5
(lowest) 10 x 10

CTUT Rope pullovers ss facepulls- 2 sets
130 x 5 5
130 x 5 5

TRAINING LIKE A F#$KIN LEGEND EVERY DAMN DAY!!!

Short BB Preacher curl- 6 sets
20 ps x 6
20 ps x 6
20 ps x 6
20 ps x 6
20 ps x 6
20 ps x 6

Overhand bar pressdowns- 8 sets
Normal
90 x 9
90 x 9
90 x 9
90 x 9
K Bent Over Underhand
60 x 9
60 x 9
60 x 9
60 x 9

BOTTOMLESS PIT OF ENERGY!!! MY DRIVE IS NEVER LACKING!!!!

OHP ss cable bar shrugs- 4 sets
105 x 5 into 110 x 10
105 x 5 into 110 x 10
105 x 5 into 110 x 10
105 x 5 into 110 x 10

Preacher curl reverse curl bar wrist curls- 5 sets of 6-10 reps
+12.5 ps x 6
+10 ps x 8
+10 ps x 8
+10 ps x 8

Bosu ball hanging leg raises above head- 3 sets
10
10
10

Cable crunch- 4 sets
Stack x 6
Stack x 6
Stack x 6
Stack x 6

DROPPING F#$KING HAYMAKERS!!!

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (95x20)
-BB Behind the back shrugs (95x60)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: with all typical supplements intraworkout
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 8/10
Notes: solid pump and endurance! Still like it pre workout better!

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: decent pump, focus, energy…will most likely do a final review soon as I do not need to finish this whole tub to do so

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[NaturalPursuit]

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
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

I've been sick as hell all week…but I'm still working…I'm still pushing…IM STILL WORKING

**COMPOUND**
Squats- 4 sets
Low bar Partials (stop above parallel and before locking knees out)
405 x 30
405 x 30
Klokov High bar timed
225 x 1 min 58 seconds
225 x 1 min 58 seconds

**HAMSTRINGS AND GLUTES**
Standing Single legged leg curls- 6 sets of 10-15 reps
Left Leg
30 x 14
30 x 14
30 x 14
Right Leg
30 x 14
30 x 14
30 x 14

AFTER THE FIRST SET I WAS ALREADY DEAD….TAP DEEP DOWN INSIDE AND FIND WHY YOU SHOULD KEEP PUSHING!!!!

Ab/Ad- 8 sets of 10-15 reps
Abductor
55 x 11
55 x 11
55 x 11
55 x 11
Adductor
55 x 11
55 x 11
55 x 11
55 x 11

Seated leg curls- 10 sets of 10-12 reps
Normal (10 count break between sets)
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Intraset stretches
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)

FALLING DOWN!!!! TRIPPING!!!! NEVER STOPPING!!!!

High wide leg press- 6 set of 8-30 reps
14 plates + 2 35's x 8
14 plates + 2 35's x 8
14 plates + 2 35's x 8
14 plates + 2 35's x 8
14 plates + 2 35's x 8
14 plates + 2 35's x 8

**CALVES**
Leg press calf press- 3 sets
Tension+overreaching
8 plates x 24
8 plates x 24
8 plates x 24

IVE GOT MORE!!!! I KNOW I CAN HANDLE MORE!!!

ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
Toes straight
8 plates x 26
8 plates x 26
Toes out
8 plates x 26
8 plates x 26
Toes in
8 plates x 26
8 plates x 26

Smith machine seated calf press- 3 sets of 20-50 reps
185 x 35
185 x 35
185 x 35

THIS IS WHY IM A BEAST!!!!

Cybex calf presses- 10 sets
Normal (10 count break between sets)
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Intraset stretches
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)
100 x 10
Extreme seated stretch (30 s)

**QUADS**
CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 5 sets of 20-30 reps
18 plates x 22
18 plates x 22
18 plates x 22
18 plates x 22
18 plates x 22

FINISH IT ALL!!! LEAVE EVERYTHING IN THE F#$KIN GYM!!!!

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

Single leg extensions- 6 sets of 10-15 reps
Left Leg
50 x 14
50 x 14
50 x 14
Right Leg
50 x 14
50 x 14
50 x 14

WORKING HARDER AND HARDER AND NEVER GIVING UP….OPERATING ON THE WILL TO WIN

__________________________________________________ __
__________________________________________________ __

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

STILL SICK…STILL PUSHING…ALWAYS TRYING!!!

Chest MMC Bench Press- 3 sets
(no leg drive) 12-20 reps
225 x 14
225 x 14
225 x 14

ARMS STRAIGHt - High cable flys- 6 sets
Normal
40 x 26
40 x 26
40 x 26
30s extreme stretch
30 x 22
Extreme Stretch (30 s)
30 x 22
Extreme Stretch (30 s)
30 x 22
Extreme Stretch (30 s)

ACT LIKE A F#$KIN KING!!!!!

HS rows- 4 sets of 8-12 reps
Overhand high
3 pps x 9
3 pps x 9
Neutral middle
3 pps x 9
3 pps x 9

Pulldowns (fully shortened)- 7 sets
Wide (8-12 reps)
210 x 12
210 x 12
210 x 12
Tension Reps - Close Grip 40-70 seconds
150 x 40s
SF Rope pullovers - Loaded Stretch
60 x 30
30 count hard stretch
60 x 30
30 count hard stretch

LATS HANGING DOWN!!!! MAKE EM GROW!!!!

Standing reverse Pec deck- 5 sets of 20-30 reps
Both bent arms
120 x 22
120 x 22
120 x 22
Straight arm cable
20 x 30
20 x 30

DB laterals- 4 sets of 20-30 reps
55 x 26
55 x 26
55 x 26
Timed CTUT no breaks between reps (50-100 seconds)
20 x 50 seconds

BIGGER DELTS!!!! MORE MASS!!!!

OHP- 3 sets of 8-12 reps
115 x 9
115 x 9
115 x 9

Curl bar preacher- 5 sets of 12-20 reps
25 ps x 16
25 ps x 16
25 ps x 16
25 ps x 16
25 ps x 16

Db hammer curls- 3 sets of 8-20 reps
35 x 20
40 x 8
40 x 8

ITS GETTING HARDER TO KEEP PUSHING…AND YET I STILL F#$KING DO IT!!!

DB behind the head extensions- 3 sets
30 x 9
30 x 9
30 x 9

Tricep pressdowns- 5 sets of 12-20 reps
Both overhand
90 x 19
90 x 19
90 x 19
Single underhand
20 x 13
20 x 13
20 x 13

Traps- 6 sets
Barbell Front Shrugs
225 x 32
225 x 32
225 x 32
High scap retraction
90 x 10
90 x 10
90 x 10

THROWING F#$KING HAYMAKERS!!!!

Forearm curls- 8 sets of 20-40 reps
Curl bar preacher Extensors
+5 ps x 20
+5 ps x 20
+5 ps x 20
+5 ps x 20
BB flexors
+10 ps x 36
+10 ps x 36
+10 ps x 36
+10 ps x 36

Decline reverse crunches- 3 sets
+5 x 12
+5 x 12
+5 x 12

Hanging leg raises- 3 sets
22
22
22

Decline bar above head crunches- 4 sets
Bar x 9
Bar x 9
Bar x 9
Bar x 9

SOMETIMES WHEN THINGS ARE TOUGH…THE WILL MUST OUTWEIGH THE SKILL...

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x25x8) and overhand bar pressdowns (50x25x8)
-BB forearm cell swelling work (95x20)
-BB Behind the back shrugs (95x60)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other pre workout stimulants or pump supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: with all typical supplements intraworkout
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 8/10
Notes: I've been feeling extremely flat and starving since I've been sick and during my workout i looked fairly flat EXCEPT when I would flex…most muscular looked RIDICULOUS today!

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: decent pump, focus, energy…will most likely do a final review soon as I do not need to finish this whole tub to do so

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used:Molten Chocolate
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[jpfaherty]

Get better dude. I'm the king of sick, I know how you feel. Way to still get the work in!!

[The Solution]

Ugh man! Hit by the sickness
must be that beautiful spring weather huh ?

[NaturalPursuit]

Get better dude. I'm the king of sick, I know how you feel. Way to still get the work in!!

Ugh man! Hit by the sickness
must be that beautiful spring weather huh ?

Thanks guys! Tuesday and Wednesday I had to take off work it was that bad but been slowly recovering since…it was like a hybrid of a head cold, strep throat, and the flu…felt horrible but doing A LOT better now! F the weather bob haha





Final review of Clear Muscle after 3 entire tubs posted!

http://forum.bodybuilding.com/showth...hp?t=166861651


…gotta be honest, this product blew away what I expected…expected a 0/10 and in all honesty, its a 9/10…check it out

[wrkoutfrq]

Thanks guys! Tuesday and Wednesday I had to take off work it was that bad but been slowly recovering since…it was like a hybrid of a head cold, strep throat, and the flu…felt horrible but doing A LOT better now! F the weather bob haha

The bug has been going around my family back home too, I hope I didn't catch it while we were visiting! Good to hear you're on the mend though, keep on that grind!

Speaking of F the weather, we've got a chance of tornadoes on Wednesday... I suppose tornado season here starts early this year!

[NaturalPursuit]

The bug has been going around my family back home too, I hope I didn't catch it while we were visiting! Good to hear you're on the mend though, keep on that grind!

Speaking of F the weather, we've got a chance of tornadoes on Wednesday... I suppose tornado season here starts early this year!

Damn bro don't get it!!!! BE SAFE with that tornado! sh*t haha

7 Lower Body Cell Swelling Day w/ Ab Weakpoint training
*keep tissue damage to a minimum (nothing under 20 reps)
*work weakpoints first

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

BLOW IT UP…I'LL MAKE EM F#$KIN BEG!!!!!

Hanging straight leg raises- 4 sets
Up to chest or higher
12
12
12
12

Decline crunches holding plate above body- 4 sets
+5 x 24
+5 x 24
+5 x 24
+5 x 24

Rope cable crunches- 5 sets
Single sides circuit
70 x 30 each side
70 x 30 each side
70 x 30 each side
Front
70 x 50 standing into 70 x 50 kneeling
80 x 20 standing into 80 x 20 kneeling

YEAH IM STARTING OFF WITH ABS…THEY'RE COMING THRU AND I WANT THIS SHYT TO BE AS THICK AS POSSIBLE!!!

Leg curls- 4 sets 50-100 reps
70 x 54
70 x 54
70 x 54
70 x 54

Leg extensions- 4 sets of 50-100 reps
75 x 54
75 x 54
75 x 54
75 x 54

MAKING BLOOD MOVE LIKE A WATERFALL!!!!

Standing single leg curls- 3 sets per leg
Left
30 x 30
30 x 30
30 x 30
Right
30 x 30
30 x 30
30 x 30

Leg press calf press- 3 sets
Entire Leg Contracted
4 plates x 54
4 plates x 54
4 plates x 54

REP IT OUT!!! LEAVE IT ALL!!!!

Leg press- 5 sets of 60-200 reps
K Style Close Stance
8 plates x 150
10 plates x 60
10 plates x 60
10 plates x 60
10 plates x 60

Seated smith machie calf press- 4 sets of 50-75 reps
155 x 54
155 x 54
155 x 54
155 x 54

HEAR THAT? ITS DEATH KNOCKING ON YOUR DOOR

Tension Reps - Seated leg curls- 3 sets of 10-20 reps
Close
80 x 12
80 x 12
Wide
80 x 12

Tension Reps - Leg extensions- 3 sets of 10-20 reps
Close
80 x 12
80 x 12
Wide
80 x 12

F#$K YOUR CLOCK!!! WORK TILL I DROP!!!!

Abductor- 3 sets of 15-30 reps
60 x 24
60 x 24
60 x 24

Adductor- 3 sets of 15-30 reps
60 x 24
60 x 24
60 x 24

PLAN MY ATTACK!!!!

Glute kickbacks- 1 drop set per leg
Left leg
30 x 12
10 count break
30 x 12
5 count break
30 x 12
Right leg
30 x 12
10 count break
30 x 12
5 count break
30 x 12

Close stance quad sweep leg press- INSANITY F@$KIN SET
6 plates x 250

Hanging straight leg raises- 4 sets
Up to chest or higher
12
12
12
12

YOU'VE NEVER BEEN IN MY POSITION…YOU'VE NEVER EXPERIENCED THIS KIND OF PAIN!!! THIS KIND OF SUCCESS!!! THIS KIND OF INSAAANITY!!!!

___________________________________
___________________________________

8 Upper Body Cell Swelling Day w/ forearm emphasis
*keep tissue damage to a minimum (nothing under 20 reps)

Daily Cooldown
-lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4)
-BB flexor forearm cell swelling work (65x100)
-BB Behind the back shrugs (65x200)
-Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 10s)

I BELIEVE IN THIS SHYT SO MUCH THAT I TRAIN EVERYDAY LIKE IM THE F#$KIN CHAMPION!!!

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
75 x 22
75 x 22
75 x 22
Back
75 x 22
75 x 22
75 x 22

Rope pullovers- 6 sets of 20-30
reps
70 x 26
70 x 26
70 x 26
70 x 26
70 x 26
70 x 26

OVER 200 REPS ALREADY!??!?! THIS SHYT HAS JUST STARTED!!!

Cable flys- 6 sets of 20-30 reps
High
40 x 26
40 x 26
40 x 26
All the way up
40 x 26
40 x 26
40 x 26

Rear high cables- 4 sets
High
20 x 60
20 x 60
Mid
20 x 60
20 x 60

NATURALLY GREAT!!! BORN TO KILL!!!!

Standing BB Shoulder Press- 3 sets of 30-60 reps
75 x 42
75 x 42
75 x 42

Side Laterals- 3 sets of 20-50 reps
DB side
50 x 60
55 x 20
55 x 20

Standing curl bar curls- 3 sets
10 ps x 50
10 ps x 50
10 ps x 50
10 ps x 50

SQUEEZE OUT MORE REPS!!!! CRUSH EVERY F#$KING SET!!!!

DB Curls- 6 sets of 30-80 reps
Both arm hammer (bringing in front of body)
30 x 38
30 x 38
30 x 38
Single arm twisting preacher db
30 x 11
30 x 11
30 x 11

Single arm behind the head db extension- 3 sets
15 x 40
15 x 40
15 x 40

DIVE DEEPER INTO THIS!!! ANAMOLY!!!!!

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
60 x 52
60 x 52
60 x 52
Behind head rope
40 x 26
40 x 26
40 x 26

Reverse wrist curl- 4 sets
2.5ps x 30
2.5ps x 30
2.5ps x 30
2.5ps x 30

READY FOR SOMETHING CRAZY????

Traps- 4 sets
DB
50 x 130
50 x 130
Smith machine
135 x 160
135 x 160
135 x 160

Cable bar forearm pressdowns- 2 sets of 50-100 reps
Flexors
80 x 22
80 x 22
80 x 22
Extensors
30 x 22
30 x 22
30 x 22

REP THE F#$K OUT!!!!

Occluded Preacher Extensors- 3 sets
10 ps x 12
Break
10 ps x 12
Break
10 ps x 12

Occluded arms- 6 sets
Preacher curls
15 ps x 24
Slight break
15 ps x 24
Slight break
15 ps x 24
Cable bar pressdowns
60 x 24
Slight break
60 x 24
Slight break
60 x 24

YOU CAN'T FATHOM MY POTENTIAL

Daily Cooldown
-lowerbody days (every other week) add high cable curls behind head (30x12x4) and overhand bar pressdowns (60x12x4)
-BB flexor forearm cell swelling work (65x100)
-BB Behind the back shrugs (65x200)
-Preacher curl bar curl extensor forearm cell swelling work curl (bar x 60)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 10s)


SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
LAST SERVING WAS USED TODAY!!!! FULL REVIEW COMING SOON!!!

PharmaFREAK SuperFREAK - Energy/Pump/Focus/Endurance - Preworkout
Flavor: Fruit Punch
Dosage: 1 scoop 30 minutes pre workout mixed in 12 oz of cold water
Mixability: 10/10
Taste: 6/10
Effectiveness: 7/10
Notes: last day i will use this product…full review coming this week!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow
Dosage: 3-4 scoops postworkout
Flavor Used: Cinnamon Swirl
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10