Logging Formutech's Volatile Preworkout

[Raigs]

Alright, after being MIA all weekend I'm back and excited for these next two days.
Tomorrow I have a Sports Conditioning class so I'll be doing some conditioning work in there for about an hour, hour and a half and then later it's bench day. Day after is deads. Going for PRs both days, fingers crossed

You got it no problem. Glad you are back

[ODoyle99]

It's all you! Go out there and make it happen!

GL! but you prolly won't need it since you on Volatile!

You got it no problem. Glad you are back

Thanks yall. I actually forgot my PR on bench haha (I know for flat BB its not in the 200s though). Saw that I did a heavy double, then single with 180 last time so maybe I can max out at 190 today? Really depends on if I get a spot, how I'm feeling, etc. Would be happy doing a heavy single with 185 though.
The PR I'm looking forward to most is tomorrow. Going for 305 on deadlift.

Also, had a Sports Conditioning class today. It's half activity and half lecture so Mondays is our only active day for the week but I was pretty beat afterwards. Will give details on what we did later when I post my workout. Going to do some bio and ochem homework for awhile, then get amped up and head over to the gym

[mormonpickett]

goodluck with the deadlift bro you got it!!

[alecto42c]

Thanks yall. I actually forgot my PR on bench haha (I know for flat BB its not in the 200s though). Saw that I did a heavy double, then single with 180 last time so maybe I can max out at 190 today? Really depends on if I get a spot, how I'm feeling, etc. Would be happy doing a heavy single with 185 though.
The PR I'm looking forward to most is tomorrow. Going for 305 on deadlift.

Also, had a Sports Conditioning class today. It's half activity and half lecture so Mondays is our only active day for the week but I was pretty beat afterwards. Will give details on what we did later when I post my workout. Going to do some bio and ochem homework for awhile, then get amped up and head over to the gym

there yo go, that's a solid shot on the deadlift... i think you got it!

power through it!

[ODoyle99]

Had a relaxing weekend but hit it hard for the first day of the last week of the cycle (disregarding deload week, which I have never looked forward to more haha). Once again got an awesome pump. Finished today with French Press and lats were looking nice and wide with arms looking equally nice. I caught the eye of a few ladies

Bench Day

Warm Up
BW Chins X 25
Jump Rope X 200

The Workout

Flat BB Bench
150 X 5
175 X 3
185 X 1
195 X Failed
190 X 1
So, miscalculated that 195. Thought I just had 190 up, when I failed I looked at it again and realized what had happened. Took off 5 pounds though and got the single I was going for. On the bright side, I got a nice negative rep from the 195

Flat BB Bench -- BBB sets
105 X 10
105 X 10
105 X 10
105 X 10
105 X 10

Seated DB OHP
50s X 5
50s X 5
50s X 5

BW Chins
X 25
X15
X15
X10
X10
X10

Giant Set: Lateral Raise (light)
15 X 10
15 X 10
15 X 10

Giant Set: Standing DB Curl (light)
15 X 10
15 X 10
15 X 10

Giant Set: French Press (light)
15 X 25
25 X 10
25 X 10

Total Number of Chins = 110 No PR, but got over 100 (with my weight steadily increasing) so I'm satisfied




Conditioning
Sports Conditioning Class:
Jog Half a mile
High Knees 2 sets of 25 yards
Butt Kicks 2 sets of 25 yards
Walking Lunges 1 set of 50 yards
Burpees 1 set of 25 yards
Backwards Hill Sprint 1 set of ?? yards (2-3 times as long as my normal hill sprint)
Pushups 2 sets of AMRAP in 30 sec
Situps 2 sets of AMRAP in 30 sec

[Raigs]

Nice bench 195 negative followed by 190x1 thats great! Keep it up!

How did those BBB sets feel?

[mormonpickett]

someone spot you on that 195?

[rdcopps]

Solid work, Cassanova!

[ODoyle99]

Nice bench 195 negative followed by 190x1 thats great! Keep it up!

How did those BBB sets feel?

Painful and heavy haha. Usually had to pause at the top portion of the rep after 5 or 6 (never racked though) to catch my breath before finishing off the set

someone spot you on that 195?

Oh yeah. If I didn't have a spot I don't think I would've even tried the 185. I had a spot starting from my set of 3 through my heavy singles. Told him not to even touch the bar unless he sees it starting to go back towards me while I'm pushing it up or I tell him to. It was all that I could do to push out "rack it" with the 195 an inch from my chest haha

Solid work, Cassanova!

Thanks man, the workout definitely felt good. Think I've been pushing it just a little too much this cycle though, never been looking forward to a deload this much

[ODoyle99]

So, today's the workout I've been looking forward to for awhile--going for 305 deadlift!



Going to go eat, some homework while it digests, then its my preworkout and gym

[mormonpickett]

get that deadlift!!!

[Raigs]

get that deadlift!!!

This Kill the Deads its all yours

[ODoyle99]

Ouch. Demolished my CNS today. I honestly don't know how I did the last two sets of deadlifts. Looking at last week with 290 as a PR, it doesn't make sense. Oh well, don't question your blessings. Also, don't normally notice pumps on leg day but I got a real nice one today that lasted for a while. Took 5 minutes to get home and I immediately jumped in the shower. When I got out my boxers were pretty snug. Anyways:

Deadlift Day

Warm Up
BW Pull Ups X 50 (over two sets)
Jump Rope X 500

The Work Out

Deadlifts
265 X 5
275 X 3
285 X 1
315 X 1 -- Big PR! looked at 305 and was like "nah, screw this" and put on a 5 on each side.
320 X 1 -- Bigger PR! looked at 315 and realized I could probably do 5 pounds more. Almost failed at lockout but I got it and held it for an extra second or two out of pride haha
Huge PR today. Like I said, no idea how I hit 320 with my previous PR of 290. *shrug* Not complaining though. Felt great but was not looking forward to the BBB sets
Again, that was without straps but I pronated my left hand to help with grip on all my sets of 1

Deadlifts - BBB
135 X 10
135 X 10
135 X 10
At this point, it was getting ridiculous. I was getting demolished so decided to just take the PR and skip the last two sets here

BW Pull Ups
X 20
X 15
X 15

Squats
135 X 8
185 X 5
185 X 5

BW Pull Ups
X 15
X 15
Was going to do a few more but I was beyond exhausted and I was there for awhile since I had to wait / work in on pretty much everything I did today and felt like leaving.

Total Number of Pull Ups Today = 130 PR. A PR of only 5, but I'll take it

Conditioning
No thanks

Workout Music (Guilty Pleasures Edition)





^^Don't judge me. This is guilty pleasures edition

[mormonpickett]

I know how you hit the PR. It's dat der Volatile

Good work man. Time to start doin 1-2 reps with 3 plates for sets!

[ODoyle99]

I know how you hit the PR. It's dat der Volatile

Good work man. Time to start doin 1-2 reps with 3 plates for sets!

haha must've been. Volatile at least helped

and ya, for my next cycle I'll try doing 2 sets of 2 reps with 3 plates for my heavy work after the 5/3/1 sets (but before the BBB sets)

[rdcopps]

Congrats on the PR! Always a good feeling when you get to load another 45 on a bar and handle it!

[yakuzastyle]

Ouch. Demolished my CNS today. I honestly don't know how I did the last two sets of deadlifts. Looking at last week with 290 as a PR, it doesn't make sense. Oh well, don't question your blessings. Also, don't normally notice pumps on leg day but I got a real nice one today that lasted for a while. Took 5 minutes to get home and I immediately jumped in the shower. When I got out my boxers were pretty snug. Anyways:

you know it was dat dere Volatile

[Raigs]

Ouch. Demolished my CNS today. I honestly don't know how I did the last two sets of deadlifts. Looking at last week with 290 as a PR, it doesn't make sense. Oh well, don't question your blessings. Also, don't normally notice pumps on leg day but I got a real nice one today that lasted for a while. Took 5 minutes to get home and I immediately jumped in the shower. When I got out my boxers were pretty snug. Anyways:

Haha you sure thats the only reason your boxers were snug



Solid PR hitting the 320

[ODoyle99]

Congrats on the PR! Always a good feeling when you get to load another 45 on a bar and handle it!

Thanks, definitely felt good getting three plates off the ground. Still not gonna be terribly excited until I can get four plates though

[img]http://25.media.tumblr.com/tumblr_lz3zw3P0GC1r6gfrio1_500.gif[img]

you know it was dat dere Volatile

haha, ya you're probably right. Still though, 30 pound jump in a week...hopefully I can do 320 X 1 again and I wasn't just having a freakishly good day haha

Haha you sure thats the only reason your boxers were snug

[img]http://25.media.tumblr.com/374cead3dee651ecbb212fa00492cd99/tumblr_mg26lezdm31rupl1to1_500.png[img]

Solid PR hitting the 320

Literally lol'ed at that one hahaha.
And thanks, after I got 315 and 320 I couldn't help but smiling in the gym. Felt like a dumbass haha

[ODoyle99]

So today was supposed to be OHP Day. But, today was my day that was full of classes from 9:10-5:50 and then two hours of OChem after that and then OChem and Calculus homework so this right now is my first bit of free time all day. So, won't be going to the gym. Will just do OHP Friday, Squat Saturday, then have one full day off then I'll deload.

Also thinking of starting to cut pretty soon so I can look pretty for bikini season. Might start that on deload week (what do yall thinking? Bad idea since its a deload week?) or the week after. Won't be at a huge deficit, and I'll be doing keto so strength should be maintained..

[yakuzastyle]

are you looking to throw out your deload and just start your cut? if so, I don't see any issues with that.

i'm sure MP agrees

[ODoyle99]

are you looking to throw out your deload and just start your cut? if so, I don't see any issues with that.

i'm sure MP agrees

I was still planning on deloading (I'm sure my CNS needs a break) and just start cutting during the deload. That way when my next cycle starts up I'll already be fat-adapted and in the full keto swing. How does that sound? (thanks for the response, btw. Don't know if its a good idea or not so appreciate it)

[mormonpickett]

I think deloading is pointless. If I go to the gym I can't help but go balls to the walls. I would rather take a few days off completely rather than deload.

[ODoyle99]

I think deloading is pointless. If I go to the gym I can't help but go balls to the walls. I would rather take a few days off completely rather than deload.

That's actually what I normally do for a deload, rather than a week with 50% weights I normally go 3-4 days completely off. I just don't know how the workout schedule would look if I did that. OHP and Squat are today and tomorrow, if I take four days off I'd be back in the gym full force on Thursday for OHP 5 rep week and don't know what I'd do with the bench and dead 5 rep workouts.

[supermaz]

I think deloading is pointless. If I go to the gym I can't help but go balls to the walls. I would rather take a few days off completely rather than deload.

Calm down.. Lolz

[ODoyle99]

Had a good workout today. Took the gf for sushi then went off for OHP day while she napped. Only bad thing is the gym on campus was closed for something so had to go to a pretty crappy gym with no barbell. Did the best I could with what I had though:

OHP Day

Warm Up
Jump Rope X 500
Rotator Cuff Exercises
BW Pull Ups X 15 -- lats felt tight, sore, and tired for some reason. Got them a little warmed up but still...an off day for chin/pull ups
BW Chins X 25

The Work Out

Smith Machine Seated OHP
105 X 5
115 X 3
135 X 3 (Rather than doing singles and doubles, made this set a 1+ set. Pushed out 3)
--I know smith machines aren't that great. So I made up for lack of stabilizing muscles by using DBs next

Superset1: DB Seated OHP
40 X 10
45 X 10
50 X 10 (this was tough, time to start heading down in weight)
45 X 10 (still ouch)
35 X 10 (a breeze)

Superset1: Back Work
BW Chins X 15
BW Chins X 10
BW Chins X 10
Machine Rows 100 X 10
Machine Rows 100 X 10

Superset2: DB Bench
50 X 5
50 X 5
50 X 5

Superset2: Back Work
DB Row 50 X 10
DB Row 45 X 10
DB Row 45 X 10

Superset3: Lateral Raise (light)
20 X 10
20 X 10
20 X 10

Superset3: Concentration Curl (light)
20 X 10
20 X 10
20 X 10

Total Number of Chins/Pulls = 75 Nothing great, I did continue the back work with rows though so...I'll begrudgingly accept this

[mormonpickett]

75 chins is a ton man...my back would be toast

[ODoyle99]

So today I got really bogged down with homework and the time got away from me. I got to the gym pretty late and the gf wanted to play racketball. So I had to do everything really quick and was only able to do 5/3/1 and BBB sets (in addition to chins). Here's how it went:

Squat Day

The Warm Up
Jump Rope X 500
BW Chins X 30 (two sets)

The Work Out
Squats
155 X 5
165 X 3
185 X 3 (another 1+ set)

Superset1: Squats BBB
105 X 10
105 X 10
105 X 10
105 X 10
105 X 10

Superset1: BW Chins
X 15
X 15
X 10
X 5

Spent around 30-45 seconds rest in between everything since I was in a hurry.

Conditioning
An hour of racketball with the gf.
Holy crap: 1.) I was sweating buckets; 2.) She beat the hell out of me

[rdcopps]

You ever get your gf in the gym? Seems like you're running all over town with her?!? At least she could spend an hour in the gym with you! lol

[ODoyle99]

You ever get your gf in the gym? Seems like you're running all over town with her?!? At least she could spend an hour in the gym with you! lol

lol She's actually been wanting to join me for awhile. Had to do a lot of convincing first though
1.) "I don't want to get big though! Girls shouldn't do weights that much..."
2.) "I'm worried about the weight falling on me though. Maybe I should just do machines.."
3.) "How can your routine work for me too though??"

Then as soon as we went through the three, she'd go back up to 1 haha. Also, after she did hillsprints with me her legs got really sore for a few days and she wanted them to recover before going to the gym. But finally, she's agreed. She's going with me on Tuesdays, Thursdays, and Fridays starting next week.