he's on it like donkey kong
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02-20-2013, 08:45 PM #61
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02-21-2013, 12:01 PM #62
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02-21-2013, 12:42 PM #63
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02-21-2013, 10:54 PM #64
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02-22-2013, 03:04 AM #65
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
Oh yeah! It is definitely taking a toll on me.
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.
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02-22-2013, 04:44 AM #66
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02-22-2013, 06:53 AM #67
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02-22-2013, 09:09 AM #68
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02-22-2013, 09:37 AM #69
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02-22-2013, 02:12 PM #70
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02-23-2013, 10:55 AM #71
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
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.
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02-23-2013, 03:55 PM #72
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02-23-2013, 04:22 PM #73
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02-23-2013, 06:31 PM #74
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02-25-2013, 12:36 PM #75
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
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.
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02-25-2013, 01:09 PM #76
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02-25-2013, 02:30 PM #77
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02-25-2013, 06:04 PM #78
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6813
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?B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-25-2013, 06:22 PM #79
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
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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02-25-2013, 06:37 PM #80
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02-26-2013, 06:13 PM #81
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02-26-2013, 06:25 PM #82
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02-26-2013, 06:40 PM #83
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02-26-2013, 07:11 PM #84
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02-26-2013, 10:58 PM #85
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02-27-2013, 02:31 AM #86
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02-27-2013, 06:20 AM #87
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02-27-2013, 08:48 AM #88
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02-27-2013, 01:42 PM #89
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02-27-2013, 05:34 PM #90
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