Dbone's Three Stooges Stack - Starring Bioforge, NO Uptake, and X-Factor

[KenshinH]

Nice workout today. Get some rest and hit the 275s tomorrow. You've got this!

[dbone1026]

Nice workout today. Get some rest and hit the 275s tomorrow. You've got this!

I hear ya, just a little mental block I gotta get over. I mean, forget the weight, it is only 4 sets of 4, much less then what I have been doing the last month. I feel a big pizza binge coming on shortly to carbo up!!!

[0R1G1N]

Been a while but I'm still here buddy. Strong lifts......a little too much whining for me not to mention those two days off. WTF!

[dbone1026]

Been a while but I'm still here buddy. Strong lifts......a little too much whining for me not to mention those two days off. WTF!

[dbone1026]

Day 47

Dosing:
4 caps Bioforge upon waking (4:30am)
5 caps NO Uptake w/ Carb/Pro shake (6:30am) / 2 caps NO Uptake w/ Carb/Pro meal (9:30am)

Workout: PHAT Day 2: Lower Body Power Day

Pressing Power Movement: Back Barbell Squats (Russian, week 6 day 2)
4 sets of 4 reps @ 275lbs

Assistance Pressing movement: Leg Press
3 sets of 6-8 reps @ 630-670lbs

Assistance pulling/curling movement: Lying Hamstring Curls
2 sets of 10 reps @ 100lbs

Auxiliary calf movement: Standing Smith Calf Raises
4 sets of 10 reps @ 225lbs

HIIT: Sprints
4 sets of 4 sprints

Notes:

- Big test today with squats and I nailed it. Felt great the entire time, actually wanted to do another set of 4 @ 275lbs but held back!!!

- My last set ( video below) I was having a little issue with staying back so I had to be a little careful with my squat depth not to compromise my lower back



- Three more weeks of Russian Peak, which will hopefully have me hitting 320lbs to wrap it up!

[KenshinH]

Great job on the squats bro! Looked easy ... Next Sunday is 290x3x3?

3/4 girls are solid

And, most importantly, are you wearing a beanie over your cap or is it a beanie with a bill?

[dbone1026]

Great job on the squats bro! Looked easy ... Next Sunday is 290x3x3?

3/4 girls are solid

And, most importantly, are you wearing a beanie over your cap or is it a beanie with a bill?

Yeah, 290, 305, and then 320

Beanie with bill, best of both worlds Downside of lifting when the gym opens, it is freezing in the gym!

[dbone1026]

Funny enough Kenshin, my wife was putting on Thomas & Friends Christmas for my boys last night. She comes downstairs to tell me that the fanart for the movie was a bunch of people having sex lol. I take a look at, and for whatever reason the program I use had grabbed some random XXX art as fanart. Even better, as you know, you typically don't see all of the fanart because it gets blocked by the poster/synopsis. Well, this fanart happened to have all the images at the t op of the image!!! Oh well, I guess now I don't have to have "the talk" with my boys, they should have it all figured out

[KenshinH]

Yeah, 290, 305, and then 320

Beanie with bill, best of both worlds Downside of lifting when the gym opens, it is freezing in the gym!

You may find that your ending max is greater than 320. The first time I ran this, the second to last week I did 330x2x2 as specified (and could have done more). The max week, I went:

315x1
345x1 - program max - was not too hard
365x1 - grinder but I got it! (+30 - 40lb PR!)

So keep going as planned. Don't do extra sets - save that strength for the following week - and hit an awesome PR at the end!

I also lifted this morning, but no issues with the temperature since the gym is open 24 hours. Have another session in the afternoon, and then I'll write up the whole thing.

Funny enough Kenshin, my wife was putting on Thomas & Friends Christmas for my boys last night. She comes downstairs to tell me that the fanart for the movie was a bunch of people having sex lol. I take a look at, and for whatever reason the program I use had grabbed some random XXX art as fanart. Even better, as you know, you typically don't see all of the fanart because it gets blocked by the poster/synopsis. Well, this fanart happened to have all the images at the t op of the image!!! Oh well, I guess now I don't have to have "the talk" with my boys, they should have it all figured out

LOL that's always a nice surprise!

Was this Jukebox on the a-400? Yeah, I don't have that problem since I'd have the physical disc to play

[dbone1026]

You may find that your ending max is greater than 320. The first time I ran this, the second to last week I did 330x2x2 as specified (and could have done more). The max week, I went:

315x1
345x1 - program max - was not too hard
365x1 - grinder but I got it! (+30 - 40lb PR!)

So keep going as planned. Don't do extra sets - save that strength for the following week - and hit an awesome PR at the end!

I also lifted this morning, but no issues with the temperature since the gym is open 24 hours. Have another session in the afternoon, and then I'll write up the whole thing.

Thx, I will definitely stick to the plan, made it this far!!! You are also crazy for lifting morning and evening, I have never done that

LOL that's always a nice surprise!

Was this Jukebox on the a-400? Yeah, I don't have that problem since I'd have the physical disc to play

No, was on my Dune with the Zappiti Jukebox. Gonna sneak upstairs and work on the A400

[KenshinH]

Thx, I will definitely stick to the plan, made it this far!!! You are also crazy for lifting morning and evening, I have never done that




No, was on my Dune with the Zappiti Jukebox. Gonna sneak upstairs and work on the A400

[img]http://www.mediasmartserver.net/blog/wp-content/uploads/2010/08/Zappiti-Movies.jpg[img]

[img]http://www.mediasmartserver.net/blog/wp-content/uploads/2010/08/Zappiti-MoviesDetailsA.jpg[img]

Well the 2-a-day was not in the original plan Instead of waking up at 5 AM to go lift, I woke up at 5:45

Have fun with the a-400! The Zappiti UI looks nice.

[dbone1026]

Fukers, went to the gym at 5am this morning, only to find out it was closed. The sign had today's hours posted as 5am - 3pm, but owner decided instead to open at 7am

Just drove to work, we have a small gym at our office and fortunately today is bro workout so I should be able to get my work in with the dumbbells and 70s style cable machine!! Sucks because I took my craze now over 2 hours ago ... oh well ...

[Dewey99]

Fukers, went to the gym at 5am this morning, only to find out it was closed. The sign had today's hours posted as 5am - 3pm, but owner decided instead to open at 7am

Just drove to work, we have a small gym at our office and fortunately today is bro workout so I should be able to get my work in with the dumbbells and 70s style cable machine!! Sucks because I took my craze now over 2 hours ago ... oh well ...

That sucks! It's also not ideal to take Craze before a long drive...Hopefully you don't have to work too late today.

[dbone1026]

That sucks! It's also not ideal to take Craze before a long drive...Hopefully you don't have to work too late today.

Yeah, I have my set schedule (i.e. time my pre workout stim drink and carb/pro shake with the time I lift), so this completely screwed me up. Still managed to get in a solid workout and the work gym, but fortunately it was because it was bro workout day (any other body part I wouldn't have been able to lift there). First day back at work in a week so trying to get caught back up (tried to keep up with emails while I was off last week and I still have close to 400 that I need to go through ). Should be a quiet day at work though, I bring in a bunch of movies for my guys to watch and hopefully I can get everyone out of here around 2pm.

[StrongRepublican]

Fukers, went to the gym at 5am this morning, only to find out it was closed. The sign had today's hours posted as 5am - 3pm, but owner decided instead to open at 7am

Just drove to work, we have a small gym at our office and fortunately today is bro workout so I should be able to get my work in with the dumbbells and 70s style cable machine!! Sucks because I took my craze now over 2 hours ago ... oh well ...

Crappy morning is crappy. Not only was the gym closed, but you have to work on Christmas eve....

[dbone1026]

Day 48

Dosing:

4 caps Bioforge upon waking (4:15am)
7 caps NO Uptake w/ Carb/Pro shake (4:30am)

Workout: PHAT Day 6 : Arms (aka The Bro workout)

Hypertrophy curling exercise: Standing Dumbbell Curls - SUPERSET WITH BELOW
4 sets of 8-12 reps @ 35-50lbs Dumbbells

Hypertrophy extension exercise: Cable Overhand Grip Pressdowns - SUPERSET WITH ABOVE
4 sets of 8-12 reps @ 140-190lbs

Hypertrophy curling exercise: One Arm Preacher Dumbbell Curls - SUPERSET WITH BELOW
4 sets of 8-10 reps @ 30-40lbs dumbbells

Hypertrophy extension exercise: Underhand Grip Cable Pressdowns - SUPERSET WITH ABOVE
4 sets of 7-10 reps @ 140-160lbs

Hypertrophy curling exercise: Seated Concentration Curls - SUPERSET WITH BELOW
4 sets of 10-12 reps @ 35-40lbs dumbbells

Hypertrophy extension exercise: Overhead Cable Extensions - SUPERSET WITH ABOVE
4 sets of 10-12 reps @ 80-140lbs

Hypertrophy curling exercise: Standing Hammer Curls - SUPERSET WITH BELOW
4 sets of 10-12 reps @ 35-50lbs dumbbells

Hypertrophy extension exercise: One Arm Underhand Grip Tricep Pressdowns - SUPERSET WITH ABOVE
4 sets of 10-12 reps @ 60-70lbs

Hypertrophy curling exercise: Cybex Preacher Curls
3 sets of 15 reps @ 80lbs

Notes:

- Well, regardless of the minor change in plans I actually put together a very solid Arm/Bro workout today. Slowly starting to increase the weight and go a little heavier.

- First time in a while that I had a serious arm pump, felt like I actually had some of the size back on my arms which I had lost when I dropped all the weight. Might as well try to go back to building freaky arms while I let my chest heal lol. I haven't done much in the way of progress pics since I got injured, but here are a few arm pics.







- Tomorrow is an off day since the gym will be closed, so I will be back on Wednesday for lower body HT. Merry Christmas / Happy Holidays to everyone!!!

[dbone1026]

Crappy morning is crappy. Not only was the gym closed, but you have to work on Christmas eve....

Solid avi dude!!!

I am used to it, technically the only holiday we get off at work is Christmas day and New Years Day (but even that is not a given depending on what day of the week it falls on )

[Dewey99]

At least you made the best of the situation this morning and still got some work in.

Too bad the mods won't let you leave some "unwrapped" gifts in your log since it's Christmas. Have a Merry Christmas and enjoy the time with your family.

[dbone1026]

At least you made the best of the situation this morning and still got some work in.

Too bad the mods won't let you leave some "unwrapped" gifts in your log since it's Christmas. Have a Merry Christmas and enjoy the time with your family.

LOL, I have quite a few unwrapped gifts to post as well ...

[BenW22]

Jeez, those arms have really exploded, D. Dang.

[dbone1026]

Jeez, those arms have really exploded, D. Dang.

Thx. I think I overdid it by backing off my arms for so long the past year or so. Time to start pushing them again, hopefully that will help offset some strength I will lose on chest and back. I probably just need to set some sort of goal (similar to Macenko or Russian Peak) where I look to make some sort of progress (whether it be weights or reps) each week.

[Sawa3]

LOL, I have quite a few unwrapped gifts to post as well ...

Yeah thanks for the cp you sent me. I know you say it's for dave but know its for me. Lol

[dbone1026]

Yeah thanks for the cp you sent me. I know you say it's for dave but know its for me. Lol

Haha, I use Dave as an excuse

Actually, never really sure how far to push it with your CP comments (with the guys I have no reason to hold back lol)

[StrongRepublican]

Solid avi dude!!!

I am used to it, technically the only holiday we get off at work is Christmas day and New Years Day (but even that is not a given depending on what day of the week it falls on )

Thanks man and I agree with Ben, those arms are looking huuuuge

[Sawa3]

Haha, I use Dave as an excuse

Actually, never really sure how far to push it with your CP comments (with the guys I have no reason to hold back lol)

I'm married to dave, I'm not easily offended.
Good stuff

[KenshinH]

Good job making lemonade brah! The size of your guns are always a little bit freakish

Merry Christmas bro! Hope you have a great holiday with your loved ones!

A little something for the occasion ... Sorry Ben, no underb00bs but there's some nice cleavage for you

[dbone1026]

Good job making lemonade brah! The size of your guns are always a little bit freakish

Merry Christmas bro! Hope you have a great holiday with your loved ones!

A little something for the occasion ... Sorry Ben, no underb00bs but there's some nice cleavage for you

Check your email

For Ben:


For everyone else:

[SwolenONE]

That sucks! It's also not ideal to take Craze before a long drive...Hopefully you don't have to work too late today.

I like taking stims while or before long drives, keeps me alert, focused and awake. When I road tripped all of New Zealand I was drinking their local energy drink (I think it was called Volt) like it was water lol.

D, GREAT looking arms, you just keep growing!

[Devil-spawn]

^ ahhh xmas jubblies

[Sawa3]

Way to get us in the Christmas spirit