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  1. #61
    Registered User alecto42c's Avatar
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    he's on it like donkey kong
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  2. #62
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by mormonpickett View Post
    jeeze man you do enough sets ya think?
    First time ever doing volume training. Change is good.
    Rdcopps blasts off with Ergo Blast
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  3. #63
    Registered User Raigs's Avatar
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    Holy volume! You have to be feeling it!
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  4. #64
    Per Deum, Ego Invictus ODoyle99's Avatar
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    How's the DOMS? To lessen do ya take Perform in the morning or at night in addition to intra?

    Thinking about shaking things up but I'm torn between 10X3 and 8X8, both have me intrigued...
    Big 3 Total: 1040 pounds

    ErgoBLAST log: http://forum.bodybuilding.com/showthread.php?t=163388701
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  5. #65
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by Raigs View Post
    Holy volume! You have to be feeling it!
    Oh yeah! It is definitely taking a toll on me.

    Originally Posted by ODoyle99 View Post
    How's the DOMS? To lessen do ya take Perform in the morning or at night in addition to intra?

    Thinking about shaking things up but I'm torn between 10X3 and 8X8, both have me intrigued...
    Right now, I'm taking an extra 1/2 scoop during my workout. Perform has glutamine added to it which helps with the DOMS. I think it has 1.8 g. I don't have it in front of me, so I might be incorrect on that. I still have DOMS, but it is noticeably less than before I started taking Perform. I might cut the extra 1/2 scoop out during my workout and take an additional full scoop at night to see if there is a difference.

    I've never tried 10 x 3, but I have a love/hate relationship going with 8 x 8. Keeping the intensity through the whole workout is more mental than physical. It's kind of like saying "Yeah, for the next 45-50 minutes, I'm going to get the crapped kicked out of me!" It's paying off though.
    Rdcopps blasts off with Ergo Blast
    http://forum.bodybuilding.com/showthread.php?t=163333121&p=1275256211#post1275256211


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  6. #66
    Registered User schnitzer31's Avatar
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    great log man.this is on my list next (or Endurance BCAA Plus) since Formutech has done a great job with their products.taking flexible joint formula atm and really amazed at how well it does its job. Also ordered REM-8.0. Theyre one of the better companies out there
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  7. #67
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by schnitzer31 View Post
    great log man.this is on my list next (or Endurance BCAA Plus) since Formutech has done a great job with their products.taking flexible joint formula atm and really amazed at how well it does its job. Also ordered REM-8.0. Theyre one of the better companies out there
    Thanks. The more I use it, the better I like it. I'm starting to see better recovery during and between workouts.
    Rdcopps blasts off with Ergo Blast
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  8. #68
    Registered User supermaz's Avatar
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    Originally Posted by rdcopps View Post
    Thanks. The more I use it, the better I like it. I'm starting to see better recovery during and between workouts.
    glad youre liking it man. i dont leave home without mine
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  9. #69
    Registered User Raigs's Avatar
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    Originally Posted by rdcopps View Post
    Thanks. The more I use it, the better I like it. I'm starting to see better recovery during and between workouts.
    I enjoy hearing this!
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  10. #70
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by supermaz View Post
    glad youre liking it man. i dont leave home without mine
    Me either. I started taking it on my days off while I'm at work.

    Originally Posted by Raigs View Post
    I enjoy hearing this!
    I enjoy taking it!
    Rdcopps blasts off with Ergo Blast
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  11. #71
    One Man Wolfpack rdcopps's Avatar
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    I ended up tweaking my lower back the other day and after a couple of chiropractor visits and lots of icing, it's a lot better. It did throw a wrench in my workouts, though. I went to the gym this morning and ended up working bi's and tri's. I skipped back and chest because I didn't want to take a chance at re-aggrivating my lower back. I also cut out shoulders from today's workout as well. Anyone who has had an injury to their back knows how it effects everything else in your body.

    Instead of doing my normal warmup on the treadmill, I spent about 15 minutes stretching out my lower back. I didn't have my usual flexibility, but wasn't far off either. I have to admit that I was a bit nervous about working out. My chiropractor told me not to lift until I saw him next week, but I can be hard-headed like everyone else.

    Straight Bar Curls (cut rest down to 20 seconds between sets)

    Set 1 - 55 x 8
    Set 2 - 55 x 8
    Set 3 - 55 x 8
    Set 4 - 55 x 8
    Set 5 - 55 x 8
    Set 6 - 55 x 8
    Set 7 - 55 x 8
    Set 8 - 55 x 8

    3 minutes rest

    Rope Pulldowns (20 seconds rest between sets)

    Set 1 - 100 x 8
    Set 2 - 100 x 8
    Set 3 - 100 x 8
    Set 4 - 100 x 8
    Set 5 - 100 x 8
    Set 6 - 100 x 6
    Set 7 - 100 x 5
    Set 8 - 100 x 5

    3 minute rest

    Hammer Curls ( 30 seconds rest between sets)

    Set 1 - 35 x 8
    Set 2 - 35 x 8
    Set 3 - 35 x 8
    Set 4 - 35 x 8
    Set 5 - 35 x 8
    Set 6 - 35 x 7
    Set 7 - 35 x 5
    Set 8 - 35 x 5

    2 minute rest

    Low Pulley Kickbacks (no rest between sets. only rest was the time it took to do the opposite arm)

    Set 1 - 30 x 8
    Set 2 - 30 x 8
    Set 3 - 30 x 8
    Set 4 - 30 x 8 (took a 30 second rest)
    Set 5 - 30 x 8
    Set 6 - 30 x 8
    Set 7 - 30 x 7
    Set 8 - 30 x 7

    32 sets for arms. Completely drained. I felt good throughout the workout. The couple of extra days off helped me to come back strong. Perform has definitely aided in overall recovery. I was able to power through the first 2 exercises with only 20 seconds of rest between sets. I had been taking 30 seconds at the start of this routine and was struggling with that. It is noticeable to me that I don't run out of gas nearly as fast as before. With around 2 weeks left of Perform, I'm hoping to cut my rest down to 20 seconds for an entire workout. At the rate I'm going, I think it is a definite possibility.
    Rdcopps blasts off with Ergo Blast
    http://forum.bodybuilding.com/showthread.php?t=163333121&p=1275256211#post1275256211


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  12. #72
    MET-Rx Rep mormonpickett's Avatar
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    32 sets oh my gosh! and now you're gonna try 20 second rests? thats nuts. I take like 2-3 min breaks haha. glad perform is goin good
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  13. #73
    Registered User supermaz's Avatar
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    Wow how was the pump after that workout haha
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  14. #74
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by mormonpickett View Post
    32 sets oh my gosh! and now you're gonna try 20 second rests? thats nuts. I take like 2-3 min breaks haha. glad perform is goin good
    Yeah, but I lower the weight I would normally be using. It's a pretty brutal workout.

    Originally Posted by supermaz View Post
    Wow how was the pump after that workout haha
    I thought my arms were going to explode on the gym floor.
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  15. #75
    One Man Wolfpack rdcopps's Avatar
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    Took a rest day yesterday to let my back heal a bit more. I still have some dull pains but it is a lot better. I have another chiropractor appointment tomorrow, so we'll see how that goes. Today would've been chest and back, but I limited it to just chest. With the exception of my back, the rest of my body was feeling good and refreshed. I hit the gym with my Perform on ice, warmed up with 10 minutes of cardio and hit the weights.

    As I've gotten more into my 8 x 8 routine, I have been making slight modifications. Hitting chest today, I stuck with the same exercises (DB presses and incline flyes), but changed the reps up a bit. I did the first 4 sets of each exercise and performed 8 reps with 30 seconds rest. On the last 4 sets, I reduced the reps to 5 and cut the rest to 20 seconds.

    DB Presses

    Set 1 - 70 x 8
    Set 2 - 70 x 8
    Set 3 - 70 x 8
    Set 4 - 70 x 8
    Set 5 - 70 x 5 (20 seconds rest for remaining sets)
    Set 6 - 70 x 5
    Set 7 - 70 x 5
    Set 8 - 70 x 5 (last rep I didn't get a full range of motion. stopped a bit short on the negative portion of the lift)

    2 minute rest

    Inclined DB Flyes

    Set 1 - 40 x 8
    Set 2 - 40 x 8
    Set 3 - 40 x 8
    Set 4 - 40 x 8
    Set 5 - 40 x 5 (20 seconds rest for remaining sets)
    Set 6 - 40 x 5
    Set 7 - 40 x 5
    Set 8 - 40 x 5

    I could've have either went heavier on the flyes or performed 8 reps on all the sets. Next time around, I will make an adjustment. Taking Perform throughout the workout has made a noticeable effect on restoring my energy levels between sets. Even with a high volume workout, I am able to finish strong. Normally, my rest between sets would be measured in minutes and I'd be struggling at the end. Now, I'm able to power through my last sets and keep my rest to a minimum. On off days and between workouts, I continue to take Perform. This has helped my body to recover and be ready for my next workout. I am planning on taking tomorrow off and hitting the gym early Wednesday morning to work legs.
    Rdcopps blasts off with Ergo Blast
    http://forum.bodybuilding.com/showthread.php?t=163333121&p=1275256211#post1275256211


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  16. #76
    Registered User Raigs's Avatar
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    Wow I can see how 8x8 would be tough. longer rest periods maybe?
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  17. #77
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by Raigs View Post
    Wow I can see how 8x8 would be tough. longer rest periods maybe?
    Either that or reducing the weight. It's as much mental as it is physical. You just have to bear down and push threw it. I'm loving the feeling and the results.
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  18. #78
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Looking good in here man, keep up the brutal workouts. From what I've read you're supposed to do 60-70% of your 1RM for 8X8, is that what you're doing? Or did ya start out just by feel and adjust accordingly?

    Also, out of curiosity, on off days when do you take Perform?
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  19. #79
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by ODoyle99 View Post
    Looking good in here man, keep up the brutal workouts. From what I've read you're supposed to do 60-70% of your 1RM for 8X8, is that what you're doing? Or did ya start out just by feel and adjust accordingly?

    Also, out of curiosity, on off days when do you take Perform?
    Thanks. I appreciate it. When I started out, I just went for feel and adjusted accordingly. It didn't take long to figure out. It also helps when you stick with the same exercises every week. Once you find the right weight and start making progress, you have some options. You can increase the weight, cut down on the rest between sets or both. I usually try to do one of those things with each new workout.

    On my off days, I've been taking Perform mid-morning. On training days, I'm now taking one scoop during my workouts and one scoop at night before bed. Along with the benefits of the BCAA's, I think the extra glutamine at night is helping with reducing DOMS. Just my own opinion and no way reflects the views of Formutech. (Releasing them from liability. Lol) seems to be working for me, though.
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  20. #80
    Registered User Raigs's Avatar
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    Originally Posted by rdcopps View Post
    Either that or reducing the weight. It's as much mental as it is physical. You just have to bear down and push threw it. I'm loving the feeling and the results.
    I hate reducing weights. I will do anything to avoid that. But its not all about the ego!
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  21. #81
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by Raigs View Post
    I hate reducing weights. I will do anything to avoid that. But its not all about the ego!
    Not a big fan of reducing weights either. Makes me feel like a failure.
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  22. #82
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Originally Posted by rdcopps View Post
    Not a big fan of reducing weights either. Makes me feel like a failure.
    ^this.
    Sometimes the ego helps me out though because I'll refuse to go lower than a certain weight and I'll have to make myself get all my reps.
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  23. #83
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by ODoyle99 View Post
    ^this.
    Sometimes the ego helps me out though because I'll refuse to go lower than a certain weight and I'll have to make myself get all my reps.
    Most of the time, I will reduce the reps and add an extra set. More of a mental victory for me.
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  24. #84
    Registered User supermaz's Avatar
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    Originally Posted by rdcopps View Post
    Most of the time, I will reduce the reps and add an extra set. More of a mental victory for me.
    All good man. Way to get in the work. That's the whole point lol
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  25. #85
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Originally Posted by rdcopps View Post
    Most of the time, I will reduce the reps and add an extra set. More of a mental victory for me.
    That definitely works too man. Normally if I'm at that point I'm exhausted and don't want to do another set so I make myself push so I don't have to add any more sets lol
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  26. #86
    One Man Wolfpack rdcopps's Avatar
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    Originally Posted by ODoyle99 View Post
    That definitely works too man. Normally if I'm at that point I'm exhausted and don't want to do another set so I make myself push so I don't have to add any more sets lol
    Well, you are a college student. So I can understand not wanting to do much work! Lol.
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  27. #87
    Registered User Raigs's Avatar
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    Originally Posted by rdcopps View Post
    Well, you are a college student. So I can understand not wanting to do much work! Lol.
    Had a nice laugh at that lol
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    MET-Rx Rep mormonpickett's Avatar
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    Originally Posted by Raigs View Post
    Had a nice laugh at that lol
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    Per Deum, Ego Invictus ODoyle99's Avatar
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    lol
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  30. #90
    ErgoGenix Rep wishiwasdivin's Avatar
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    Originally Posted by rdcopps View Post
    Took a rest day yesterday to let my back heal a bit more. I still have some dull pains but it is a lot better. I have another chiropractor appointment tomorrow, so we'll see how that goes. Today would've been chest and back, but I limited it to just chest. With the exception of my back, the rest of my body was feeling good and refreshed. I hit the gym with my Perform on ice, warmed up with 10 minutes of cardio and hit the weights.

    As I've gotten more into my 8 x 8 routine, I have been making slight modifications. Hitting chest today, I stuck with the same exercises (DB presses and incline flyes), but changed the reps up a bit. I did the first 4 sets of each exercise and performed 8 reps with 30 seconds rest. On the last 4 sets, I reduced the reps to 5 and cut the rest to 20 seconds.

    DB Presses

    Set 1 - 70 x 8
    Set 2 - 70 x 8
    Set 3 - 70 x 8
    Set 4 - 70 x 8
    Set 5 - 70 x 5 (20 seconds rest for remaining sets)
    Set 6 - 70 x 5
    Set 7 - 70 x 5
    Set 8 - 70 x 5 (last rep I didn't get a full range of motion. stopped a bit short on the negative portion of the lift)

    2 minute rest

    Inclined DB Flyes

    Set 1 - 40 x 8
    Set 2 - 40 x 8
    Set 3 - 40 x 8
    Set 4 - 40 x 8
    Set 5 - 40 x 5 (20 seconds rest for remaining sets)
    Set 6 - 40 x 5
    Set 7 - 40 x 5
    Set 8 - 40 x 5

    I could've have either went heavier on the flyes or performed 8 reps on all the sets. Next time around, I will make an adjustment. Taking Perform throughout the workout has made a noticeable effect on restoring my energy levels between sets. Even with a high volume workout, I am able to finish strong. Normally, my rest between sets would be measured in minutes and I'd be struggling at the end. Now, I'm able to power through my last sets and keep my rest to a minimum. On off days and between workouts, I continue to take Perform. This has helped my body to recover and be ready for my next workout. I am planning on taking tomorrow off and hitting the gym early Wednesday morning to work legs.
    Nice session bro looks like Perform is doing you good.
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