- The Quest -

[Credz]

Wendler's 5/3/1

C7W1

Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 130
Set 3: 5 reps - 155

Work Sets
Set 1: 5 reps - 170
Set 2: 5 reps - 205
Set 3: 5 reps - 225 + 4 reps = 9 rep total
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 205lbs+15 = 20 total
Set 5: 5 Reps - 170lbs+15 =20 total

DB Rows Supersetted
8 x 8 - 80lbs

BBB Set: - Sumo Deadlift
5 x 10 - 215lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Each Set
8 Reps Each - Varied Grip

Assistance Work:
UH BB Rows
1 x 15 - 135lbs
3 x 10 - 155lbs

Lunges:
4 x 16 - 70lbs
Superset Rack Pulls - 2nd peg - Sumo Stance
1 x 5- 255lbs
3 x 3 - 275lbs

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 75lbs

[determined4000]

did you not do a sunday day of eats for this past week?
last one looks like it was posted on the 12th

[Credz]

Maybe I forgot to post it up lol But I did do one.

Here it is from this past Sunday..

[Credz]

Here is yesterdays video as well

[determined4000]

2= bonus
now we talking

[Credz]

Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W1C7

Military Press
Warm Up:
Set 1: 5 reps - 55lbs
Set 2: 5 reps - 70lbs
Set 3: 5 reps - 80lbs

Set 1: 5 reps - 85lbs
Set 2: 5 reps - 100lbs
Set 3: 5 reps - 115lbs + 7 reps - 12 total
Joker Sets
1 x 5 - 120lbs
Pyramid Sets
Set 4: 5 reps - 100lbs+ 10 - 15 rep total
Set 5: 5 reps - 85lbs + 12= 17 rep total

Bent Rear Delt Flyes(Leaning on Bench)
2 x 15 - 17.5lbs
6 x 15 - 20lbs

BBB Set: - Bench
5 x 10 - 145

Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind OHP:
3 x 15 - 45lbs

DB Flyes:
1 x 12-- 40lbs
2 x 10- 45lbs

----
BB Curl w/ Arm Blaster
1 x 15 - 75lb
2 x 10- 85lbs

DB Raise:
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
3 x 10 - 22.5lbs

Floor Press:
1 x 5 - 165lbs
2 x 5 - 170lbs - PR!

---
Incline Curl
1 x 8 - 35lbs
- 3 Minute Burnout
--
20 minutes walking with 20lb vest

[Credz]

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 155lbs
Set 3: 5 reps - 175lbs

Work sets
Set 1: 5 reps - 190lbs
Set 2: 5 reps - 220lbs
Set 3: 5 reps - 245lbs + 15= 20 total reps
Joker Sets
1 x 5- 260lbs
Pyramid Down:
Set 4: 5 Reps - 220lbs+17= 22 total reps
Set 5: 5 Reps - 190lbs+ 17= 22 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - Squats
1 x 10 - 135lbs
1 x 10 - 145lbs"
1 x 10 - 155lbs
1 x 10 - 165lbs
1 x 10 - 170lbs

UH DB Rows Supersetted
5 x 10 - 60lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 8 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low
----
BB Rows:
1 x 15 - 135lb
2 x 6 - 185lbs
w/ DB RDL
3 x 10 - 105lbs

[Credz]

2 Scoop Juggernaut HP
1 Scoop Infinite Force- Watermelon!!!
Arm Day:

BB Curls: - Armblaster with negatives
2 x 12 - 75lbs
1 x 12 - 80
2 x 10 - 85lbs
2 x12 - 65lbs
2 x 12 - 55lbs
---
CGPB:
2 x 5 - 155lbs
1 x 5 - 165lbs
2 x 5 - 175lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
DB ext (focus on stretch)
1 x 15 - 20lbs
2 x 10 - 30

Spider Curls
3 x 12 - 20lbs
---

Incline Curls:
2 x 8 - 30lbs
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

[Credz]

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 110
Set 3: 5 reps - 130

Set 1: 3 reps - 150
Set 2: 3 reps - 170
Set 3: 3 reps + - 195lbs + 1 = 4 total Reps
Joker Set
200lbs - 3 reps
Pyramid Down:
Set 4: 3 Reps - 170lbs + 7= 10 total reps
Set 5: 3 Reps - 145lbs +15 = 18 total reps

Superset
Side Flyes
4 x 15 - 20lbs
4 x 15 - 22.5lb

BBB Set: - Inlcine Bench Press
(5 Sets)
2 sets of 10 reps - 115lbs
1 sets of 10 reps - 120lbs
2 set of 10 reps - 125lbs

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 95
2 x 5 - 100
1 x 5 - 105
- 1 x 16 - 65lb
- 1 x 16 - 45lbs

Superset
Behind Head OHP:
1 x 12 - 75lbs
2 x 8 - 85lbs

DB Flyes:
1 x 12 - 40lbs
2 x 10 - 45lbs

Superset
Shrugs
3 x 20 - 240lbs
1 x 20 - 270lbs
1 x 20 - 280lbs
1 x 20 - 290lbs
- 1 x 20- 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 6 - 70lbs

1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 20lb

----
CGBP:
3 x 8 - 135lbs
-----
Floor Press
3 x 8 - 135

Incline Curls:
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

[Credz]

Wendler's 5/3/1

C7W2:

Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 130
Set 3: 5 reps - 155

Work Sets
Set 1: 3 reps - 180
Set 2: 3 reps - 210
-Mid Set - 2 rep 220lbs
Set 3: 3 reps - 235 +0 = 3 total reps
Joker Sets
1 x 230lbs - 3 reps
Pyramid Down:
Set 4: 3 Reps - 210lbs+ 4 = 7 total reps
Set 5: 3 Reps - 185lbs+ 13= 16total reps

DB Rows Supersetted
80lbs x 8 reps - between each set

BBB Set: - Deadlift
5 x 10 - 225lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set

Assistance Work:
UH BB Rows
3 x 15- 135lbs

Lunges:
3 x 16 - 80lbs
Superset Rack Pulls All Sets
1 x 3 - 275
1 x 2 - 275
1 x 1 - 275

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 75lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 108 - Hang Pulls-BW


30 Minute walk

[determined4000]

any other Food Net shows you watch
I am not a big fan of Chopped but love Cutthroat Kitchen, Great Food Truck Race, Rest. Impossible.

[Credz]

any other Food Net shows you watch
I am not a big fan of Chopped but love Cutthroat Kitchen, Great Food Truck Race, Rest. Impossible.

Oh yeah I love to watch all of those as well. I wanted to try to catch that one like Chopped but with Ice Cream, King Of Cones or whatever it is called but I keep missing it when it is on lol. I will pretty much sit back in my room browsing the net or gaming with Food Network on in the background lol.

[Credz]

Sunday Full day Of eats


Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W2C7:

Military Press
Warm Up:
Set 1: 5 reps - 55lbs
Set 2: 5 reps - 70lbs
Set 3: 5 reps - 85lbs

Set 1: 3 reps - 95lbs
Set 2: 3 reps - 110lbs
Set 3: 3 reps - 125lbs +3 reps -6 total
Joker Sets
1 x 3- 135lbs - PR
Pyramid Sets
Set 4: 3 reps - 110lbs+7 = 10rep total
Set 5: 3 reps - 95lbs +12= 15 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 12 - 20lbs

BBB Set: - Bench
1 x 10 - 145lbs
1 x 10 - 150
1 x 10 - 155lbs
2 x 10 -160lbs

Supersetted with:
Side Flyes
5 x 15 - 22.5lbs

Assistance Work:
Superset:
Behind OHP
1 x 12 - 75lbs
1 x 10 - 80lbs
1 x 8 - 85lbs

DB Flyes:
3 x 10 - 45lbs
----
BB Curl w/ Arm Blaster
1 x 14- 75lb
1 x 10 - 85lbs
1 x 8 - 90lbs

Plate Raise
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
3 x 10- 22.5lbs

Floor Press:
3 x 5 - 170lbs
---
Incline Curl
8 Reps-35lbs - Slow Descent
- set timer for 3 minutes and do as many curls as I can taking 10-20 sec breaks as needed

20 minutes walking with 20lb vest

[Credz]

Wendler's 5/3/1

C7W2

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 150lbs
Set 3: 5 reps - 175lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 205lbs
Set 2: 3 reps - 235lbs
Set 3: 3 reps - 260lbs + 17 = 20 total reps
Joker Sets
1 x 3 - 290lbs
Pyramid Down:
Set 4: 3 Reps - 235lbs+ 9= 12 total reps
Set 5: 3 Reps - 205lbs+ 12-15otal reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - Squats
5 x 10 - 165lbs

UH DB Rows Supersetted
5 x 10- 65lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
3 x 15 - 135lbs
w/ DB RDL
3 x 10 - 105lbs

[Credz]

Arm Day:

BB Curls: - Armblaster with negatives
1 x 12 - 75lbs
2 x 12 - 85lbs
1 x 8 - 90lbs
2 x 12 - 65lbs
2 x 12 - 55lbs
---
CGPB:
1 x 5 - 155lbs
1 x 5 - 165lbs
1 x 5 - 175lbs
1 x 5 - 180lb - PR
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 12 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
DB ext (focus on stretch)
3 x 12 - 22.5lbs

DB Spider Curls
3 x 12 -22.5 lbs
---

Incline Curls:
1 x 8 - 25lbs
1 x 8 - 30lbs
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 12-17.5lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)

20 Minute Walk with 20lb vest

[determined4000]

arm day= bro day

[Credz]

arm day= bro day

Haha Arm Day for the win though!

Tomorrow's workout will be somewhat rushed because I need to leave here by 5:30am to be to Philadelphia by 9am. I'm going to the Mitsubishi Dealership to trade in my 2010 Evolution X SE for a new 2014 Evolution X MR . Pretty stoked. I love my Evo now but this new one is fully loaded and will be the last year Recaro Seats are in the evo and 2015 is the last year for the Evo X. If all goes well I will be getting it lol.

[determined4000]

whats the price for that????
want to see pics too!


What do you do for work btw?

[Credz]

whats the price for that????
want to see pics too!


What do you do for work btw?

My Evo X SE I have now cost me 37kish. It is #16 out of 340 that they made since it was a special edition evo. I did not get any packages or upgrades in it since at the time of my budget. This 2014 Evo X MR the dealer is selling to me for $43,700, which is a pretty fair price since MSRP is around 46,100 and the invoice from my research is just a little under that price for a fully loaded Evo MR. Only reason I can get this one within my budget is because of my current evo's trade in value lol. Assuming they do not low ball me. I already had it appraised at 2 local dealerships. So we will see. I will definitely get pics up. The only thing I dislike about the MR is the Hood and Fender vents are color matched to the car, while my Evo's vents are black and I like that better cause of the contrast lol.

Here is my Evo now im trading in




And I work as a Playground Designer

[Credz]

C7W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 110
Set 3: 5 reps - 130

Set 1: 5 reps - 160
Set 2: 3 reps - 185
Set 3: 1 reps + - 205lbs +2 = 3 total Reps
Joker Set Singles
215lbs - 1 rep
225lbs - 1 rep
Pyramid Down:
Set 4: 3 Reps - 185lbs +5 = 8 total reps
Set 5: 5 Reps - 160bs +9 = 14 total reps

Superset
Side Flyes
1 x 15 - 17.5lbs
7 x 15 - 20lbs


BBB Set: - Inlcine Bench Press
(5 Sets)
2 x 10 - 115
2 x 10 - 120
1 x 10 - 130

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:

1 x 5 - 95lbs
1 x 5 - 1052
1 X 5 - 110lbs
- 1 x 18 - 65lbs
- 1 x 20 - 45lbs

------
Superset
Behind Head OHP:
1 x 12 - 75lbs
1 x 10- 80lbs
1 x 10 - 85lbs

DB Flyes:
1 x 12 - 40lbs
1 x 10 - 45lbs
1 x 10 - 50lbs

Superset
Shrugs
3 x 20 - 240lbs
1 x 20 - 270lbs
1 x 20 - 280lb
1 x 20 - 290lb
- 1 x 20 - 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 6 - 70lbs
1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 20lb

----
CGBP:
1 x 8 - 135lbs
2 x 8 - 145lb
-----
Floor Press
1 x 8 - 135lbs
2 x 8 - 145lbs

[determined4000]

I want the pics of the new 1!!!!

[Credz]

I want the pics of the new 1!!!!

I will get some today . The day yesterday went a lot longer than I anticipated it to go. Drive down took longer and we were at the dealership for like 4 hours lol it was nuts. Sucked cause we didn't get to eat lunch until like 2:30, Jess and I were starving haha. Then the weather was horrible with rain and tornado warnings lol Today I think looks to be better so I'm going to rinse it off later today and snap a few pics. So crazy I put over 250 miles on it in the first day having it lol.

[Credz]

Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 130
Set 3: 5 reps - 155

Work Sets
Set 1: 5 reps - 200
Set 2: 3 reps - 225
Set 3: 1 reps - 250
Joker Sets
none to today
Pyramid Down:
Set 4: 3 Reps - 225lbs+ 0 = 3 total reps
Set 5: 5 Reps - 205lbs+ 3= 8 total reps

DB Rows Supersetted
80lbs x 8 reps - between each set

BBB Set: - Deadlift
5 x 10 - 225lbs
Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set
---
Assistance Work:
UH BB Rows
1 x 15 - 135lbs
2 x 12 - 155lbs

---
Lunges:
3 x 16 - 70lbs
Superset Rack Pulls All Sets
1 x 5-265lbs
2 x 3 - 265lbs
----
Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 20 - 80lbs
----
Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW

[Credz]

Theres a few more pics in my photobucket if you wanted to look lol

[determined4000]

sweetness

[Credz]

sweetness

Haha thanks man. I really like it even though its the same as my old Evo aside from being fully loaded with the Nav and other cool little things. It is a nice upgrade and definitely is what I was wanting with more "luxury" features. I did order some Rally Armor Mudflaps, i will put those on the front, cause the tires like to pick up everything and if you dont have the mudflaps it will "Pepper" the rear fenders like a mofo lol. Also ordered Custom Fit weathertech floor mats. That is all I got planned so far aside from getting the hood and fender vents from white to black for the better contrast. Love that look better. Also want to pick up a nice catback exhaust as well at some point and tint but one thing at a time lol.

[Credz]

Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W3C7:

Military Press
Warm Up:
Set 1: 5 reps - 55lbs
Set 2: 5 reps - 70lbs
Set 3: 5 reps - 85lbs

Set 1: 5 reps - 100lbs
Set 2: 3 reps - 115lbs
Set 3: 1 reps - 130lbs + 3reps - 4 total
Joker Sets
1 x 2 - 140lbs - PR
Pyramid Sets
Set 4: 3 reps - 115lbs+ 9- 12 rep total
Set 5: 5 reps - 100lbs +9= 14 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 20lbs

BBB Set: - Bench
1 x 10 - 145lb
1 x 10 - 150lb
2 x 10 - 155lbs
1 x 10 - 160lbs
Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind Neck OHP
1 x 15 - 75lbs
1 x 10 - 85lbs
1 x 10 - 90lbs

DB Flyes:
1 x 12 -40lb
2 x 10 - 45lbs

----
BB Curl w/ Arm Blaster
1 x 14 - 80lbs
2 x 10 - 85lbs

DB Raise
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
1 x 12 - 20lbs

Floor Press:
3 x 5 - 170lbs

---
Incline Curl
35lbs 8 Reps - Slow Negative
- set timer for 3 minutes and do as many curls as I can taking 10-20 sec breaks as needed
20 minutes walking with 20lb vest

[Credz]

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 145lbs
Set 3: 5 reps - 175lbs
Work sets (static hold after last rep each set for a few seconds)
Set 1: 5 reps - 220lbs
Set 2: 3 reps - 245lbs
Set 3: 1 reps - 275lbs +4 = 5 total reps
Joker Sets
1 x1 - 310lbs
Pyramid Down:
Set 4: 3 Reps - 245lbs+ 7= 10 total reps
Set 5: 5 Reps - 220lbs+ 5= 00 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - Squats
2 x 10 - 155lbs
3 x 10 - 165lbs

UH DB Rows Supersetted
5 x 10 - 65lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 15 - 135lbs
2 x 10 - 155lbs
w/ DB RDL
3 x 10 - 105lbs

[Credz]

Arm Day:

BB Curls: - Armblaster with negatives
1 x 12 - 75lbs
3 x 12 - 80lbs
2 x12 - 65lbs
2 x 12 - 55lbs
1 x 12 - 45lbs
---
CGPB:
1 x 5 - 155lbs
1 x 5 - 165lbs
1 x 5 - 175lbs
1 x 5- 180lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 65lbs

Hammer Curls
3 x 10 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
DB ext (focus on stretch)
1 x 12 - 25lbs

Spider Curls
1 x 12 - 20lbs
---

Incline Curls:
2 x 8 - 30lbs
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 12 -17.5lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)
---

20 Minute Walk with 20lb vest

[Credz]

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 110
Set 3: 5 reps - 130

Set 1: 5 reps - 145
Set 2: 5 reps - 165
Set 3: 5 reps + - 185lbs +3rep = 8 total
Joker Set
2 x 3 - 200lbs
Pyramid Down:
Set 4: 5 Reps - 165lbs + 10 = 15 reps
Set 5: 5 Reps - 145lbs + 13= 18 reps

Superset rear delt flyes
8 x 15 - 20lbs

BBB Set: -Incline Bench Press
(5 Sets)
2 set of 10 reps - 115lbs
3 sets of 10 reps - 120lbs

Superset Side Raises
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
2 x 10 - 95lbs
2 x 7 - 100lbs
- 1 x 18 - 65lbs
- 1 x 22 - 45lbs

Superset
Behind Head OHP:
1 x 12 -75lbs
1 x 10 - 80lbs
1 x 8 - 85lbs

DB Flyes: (focus on the stretch)
1 x 12 - 40lbs
1 x 12 - 45lbs
1 x 10 - 50lbs

Superset
Shrugs
3 x 20 - 250lbs
1 x 20 - 270lbs
1 x 20 - 280lb
1 x 20 - 290lbs
- 1 x 20 - 255lbs
- 1 x 20 - 205lbs
-1 x 20 - 135lbs

Skullcrushers:
3 x 10 - 60lbs

1 x 21 - 40lb
1 x 27 - 30lbs
1 x 40 - 20lb

----

CGBP:
3x 8 - 135lbs
-----
Floor Press
3 x 8 - 135lb

---

Incline Curls
1 x 8 - 35s
- 3 Minutes of curls taking 10-15 sec pause breaks as needed