PREPARING FOR LIFTOFF DAEMONIUM, OPUS, and ROCKET SCIENCE!!!!!!

[Daemonium]

Day 26: Biceps/Triceps + Abs- January 10th, 2014


DOSAGE
OPUS: 2 scoop
Rocket Science: 3 caps

Gym was super crowded today.. but I got it done, liiiittle less volume, still felt swole as ever.

Barbell Curls [4]
95x10
95x10
95x10
95x8

Straight Bar Skull Crushers [4]
85x10
85x8
85x8
85x8

Seated Dumbbell Curls (superset) French Press [4/4]
30x12, 65x15
30x12, 95x6
30x10, 75x12
25x14, 75x12

Preacher Curls [4]
75x14
75x13
75x12
75x10

*Static hold on last rep to failure

Dips [4]
BWx15
BWx15
BWx15

Ab Wheel [4]
12
12
12
10

Planks [3]
60s
60s
60s

*30s rest between sets

NOTES:
As I said, super crowded gym. The football team was doing strength testing - that in combination with the resolutioners made for a slower than expected workout, but I got everything done. I love the forearm pump I get when doing preacher curls (even more so than the biceps).. I want to have popeye forearms. I really need to invest in a dip belt, body weight dips are just boring. Hit some abs at the end, love that ab wheel. Two days of rest ahead. Maybe my DNA will be here soon and I'll throw it into the mix. After what I've seen so far, I'm expecting good things

[B Con]

Great stuff these past few days. Definitely killing it in the gym. That's what I like to see.

RS in place of coffee. Haha is there anything RS can't do?

I ran 5/3/1 many moons ago and enjoyed it. From my own experiences, it takes FOREVER for your bench to build up. Be patient and keep trying to find out what works for you best.

[lolakitten]

Nice work!! Forearms are so underrated. Nothing quite as odd as a man with girl forarms, but that's so common these days!!!

[Daemonium]

Great stuff these past few days. Definitely killing it in the gym. That's what I like to see.

RS in place of coffee. Haha is there anything RS can't do?

I ran 5/3/1 many moons ago and enjoyed it. From my own experiences, it takes FOREVER for your bench to build up. Be patient and keep trying to find out what works for you best.

Thanks man, doing what I can. RS was a great substitute haha, that 'energy and focus' was needed. And yeah, 5/3/1 didn't do much for my bench either, which is a lift that I struggle to increase.

Nice work!! Forearms are so underrated. Nothing quite as odd as a man with girl forarms, but that's so common these days!!!

Deadlifts got my forearms bigger (before at least). Increased my grip strength a lot

[scottyb05]

What I used to do before my gym got a dip belt was put a dumbell between my knees or thighs and use that. Worked great! For pull ups I hold the dumbell between my feet. Give that a shot.

[Daemonium]

What I used to do before my gym got a dip belt was put a dumbell between my knees or thighs and use that. Worked great! For pull ups I hold the dumbell between my feet. Give that a shot.

I actually did this for a bit when my buddy was going to the gym with me, and it does work fairly well. Got the occasional hamstring cramp mid set haha, main thing is I have trouble getting the dumbbell held in there by myself

[scottyb05]

I actually did this for a bit when my buddy was going to the gym with me, and it does work fairly well. Got the occasional hamstring cramp mid set haha, main thing is I have trouble getting the dumbbell held in there by myself

Do it a few times and it will be second nature. I've always lifted alone lol I put it between my legs, then got up on the bars. You can kinda bend your legs and jump a little to help you get it up to start the first rep.

[kendylwilson]

you WISH your arms were as big as mine

[Daemonium]

you WISH your arms were as big as mine

Riiiiightt..

[MTCS]

Day 26: Biceps/Triceps + Abs- January 10th, 2014


DOSAGE
OPUS: 2 scoop
Rocket Science: 3 caps

Gym was super crowded today.. but I got it done, liiiittle less volume, still felt swole as ever.

Barbell Curls [4]
95x10
95x10
95x10
95x8

Straight Bar Skull Crushers [4]
85x10
85x8
85x8
85x8

Seated Dumbbell Curls (superset) French Press [4/4]
30x12, 65x15
30x12, 95x6
30x10, 75x12
25x14, 75x12

Preacher Curls [4]
75x14
75x13
75x12
75x10

*Static hold on last rep to failure

Dips [4]
BWx15
BWx15
BWx15

Ab Wheel [4]
12
12
12
10

Planks [3]
60s
60s
60s

*30s rest between sets

NOTES:
As I said, super crowded gym. The football team was doing strength testing - that in combination with the resolutioners made for a slower than expected workout, but I got everything done. I love the forearm pump I get when doing preacher curls (even more so than the biceps).. I want to have popeye forearms. I really need to invest in a dip belt, body weight dips are just boring. Hit some abs at the end, love that ab wheel. Two days of rest ahead. Maybe my DNA will be here soon and I'll throw it into the mix. After what I've seen so far, I'm expecting good things

Great arm work in here bro! You def killed it. I got me a dip belt a while back and I keep it in my locker for MY use only as you can never rely on my gym to have theirs available. Love the moto pics! That will be me one day!

[Daemonium]

Great arm work in here bro! You def killed it. I got me a dip belt a while back and I keep it in my locker for MY use only as you can never rely on my gym to have theirs available. Love the moto pics! That will be me one day!

Thats what I'm thinking. There was one lying around last year, but it seems to have disappeared. I think it's work the investment.




UPDATE: Rest on the weekend as usual, chest today

[B Con]

Kill some chest today.

[lolakitten]

Looks like Magnum agrees

Kill it!

[Daemonium]

Kill some chest today.

Looks like Magnum agrees

Kill it!

Thanks, and I'm not usually one to fall into the norms of gym "days"..but it just ended up working out that way with my routine. Todays lift up in 2 mins.

[scottyb05]

Thanks, and I'm not usually one to fall into the norms of gym "days"..but it just ended up working out that way with my routine. Todays lift up in 2 mins.

That's how mine fell too, gonna have to change it because it took a half hour to get a bench. Was about to start swingin on people.
Brb sitting on a bench and talking to everyone

[Daemonium]

Day 29: Chest/Triceps- January 13th, 2014


DOSAGE
OPUS: 2 scoop
Rocket Science: 3 caps

Great chest day. I wasn't expecting it to be as good as it was after getting up early before class to volunteer, and having classes from 8:30 - 4:30. But here it is.

Flat Dumbbell Press [4]
Warm Up
50x10
65x8
80x6
Working
95x6 - PR at this weight
95x4
85x8
85x7

Paused/Speed Bench Press[4]
135x5
185x3
185x3
185x3

*2 second eccentric, 1 second pause, up as fast as possible - focusing on form

Incline Dumbbell Press [4]
75x10
75x10
75x9
75x8

Close Grip Bench Press [4]
155x10
155x8
135x10
135x10

Band Tricep Extensions [3]
Green Band x 20
Green Band x 18
Green Band x 16

Dips [4]
BWx15
BWx10
BWx10
BWx10

*Sets 2-4 - 3 second eccentric, fast concentric

NOTES:
So after a longer than usual day, I went to the gym hungry and tired. Took my Rocket Science as I left class, and needless to say: it put me into the f#cking zone. Dumbbells felt way lighter than usual, and I was able hit a PR at my weight. I'm gonna go for the 100's next week, should be able to get at least 4 I'm hoping, and I'll be close to what I was before. Decided to slow down the eccentric portion of dips because bodyweight dips suck (mainly because they're too easy). The gym was crowded again today with the varsity athletes doing there training, but I got it done. I have gained a couple of pounds recently, so I may increase (and my increase I mean start doing) cardio. It's just tough because running hurts my knee and going on the bike burns so few calories. I might try out the row machine and see how it is. By the end of my lift I had a huge pump, my triceps felt like they were going to burst. I did a lot more pressing today as to tricep isolation, but I prefer it that way. Another great session powdered by Magnum. Back tomorrow.

[Daemonium]

That's how mine fell too, gonna have to change it because it took a half hour to get a bench. Was about to start swingin on people.
Brb sitting on a bench and talking to everyone

This is why I want to hurt people. Especially in the squat rack.

[lolakitten]

Niiiice work!!! Don't you love those surprise energy days?

For cardio, have you tried, instead of running, walking with the treadmill on max incline? Easier on the knees & it kicks your ass - litterally, lol. (or the stepper?)

[Daemonium]

Niiiice work!!! Don't you love those surprise energy days?

For cardio, have you tried, instead of running, walking with the treadmill on max incline? Easier on the knees & it kicks your ass - litterally, lol. (or the stepper?)

I actually love speed walking on a serious incline, but the actual issue is my quad tendon..I just refer to my knee because thats where the pain is. Incline = no go, more tension on my quads. If I walk it has to be flat :/ I might try the stepper or the bike next time..I want to get stronger without getting too much fatter lol

[JohnKahhat]

awesome you hit a pr on db press man

[MTCS]

Day 29: Chest/Triceps- January 13th, 2014


DOSAGE
OPUS: 2 scoop
Rocket Science: 3 caps

Great chest day. I wasn't expecting it to be as good as it was after getting up early before class to volunteer, and having classes from 8:30 - 4:30. But here it is.

Flat Dumbbell Press [4]
Warm Up
50x10
65x8
80x6
Working
95x6 - PR at this weight
95x4
85x8
85x7

Paused/Speed Bench Press[4]
135x5
185x3
185x3
185x3

*2 second eccentric, 1 second pause, up as fast as possible - focusing on form

Incline Dumbbell Press [4]
75x10
75x10
75x9
75x8

Close Grip Bench Press [4]
155x10
155x8
135x10
135x10

Band Tricep Extensions [3]
Green Band x 20
Green Band x 18
Green Band x 16

Dips [4]
BWx15
BWx10
BWx10
BWx10

*Sets 2-4 - 3 second eccentric, fast concentric

NOTES:
So after a longer than usual day, I went to the gym hungry and tired. Took my Rocket Science as I left class, and needless to say: it put me into the f#cking zone. Dumbbells felt way lighter than usual, and I was able hit a PR at my weight. I'm gonna go for the 100's next week, should be able to get at least 4 I'm hoping, and I'll be close to what I was before. Decided to slow down the eccentric portion of dips because bodyweight dips suck (mainly because they're too easy). The gym was crowded again today with the varsity athletes doing there training, but I got it done. I have gained a couple of pounds recently, so I may increase (and my increase I mean start doing) cardio. It's just tough because running hurts my knee and going on the bike burns so few calories. I might try out the row machine and see how it is. By the end of my lift I had a huge pump, my triceps felt like they were going to burst. I did a lot more pressing today as to tricep isolation, but I prefer it that way. Another great session powdered by Magnum. Back tomorrow.

Awesome workout bro! We were both in the zone today!

[scottyb05]

I actually love speed walking on a serious incline, but the actual issue is my quad tendon..I just refer to my knee because thats where the pain is. Incline = no go, more tension on my quads. If I walk it has to be flat :/ I might try the stepper or the bike next time..I want to get stronger without getting too much fatter lol

I think the stepper would be a bad idea to try then. For me at least, puts more strain on the quads than an incline walk

[bmarchia]

Just realized i was missing out on this but i just read all 7 pages and it was glorious! nice job man...im here to follow the rest!

[B Con]

There's nothing better than a solid chest day. And you hit a PR. That's what I'm talking about.

[Daemonium]

Just realized i was missing out on this but i just read all 7 pages and it was glorious! nice job man...im here to follow the rest!

Thanks a lot man, good to have you!

There's nothing better than a solid chest day. And you hit a PR. That's what I'm talking about.

Thanks B Con, and bout time I got 95's up again.

[Daemonium]

Day 30: Back/Biceps- January 14th, 2014


DOSAGE
OPUS: 2 scoop
Rocket Science: 3 caps

Today didn't go as well as expected. Lifted earlier today than usual, but the main issue was my lower back - didn't feel too good. I lowered the volume for today.

Rack Pulls [3]
135x10
135x10
185x10

*Cut short

Barbell Rows[6]
Overhand
135x12
185x10
225x10
Underhand
225x10
225x10
135x15

Weighted Pullups [4]
25lb Chain x 8
25lb Chain x 6
25lb Chain x 6
25lb Chain x 5 (dropset) BW x 4


Seated Dumbbell Shrugs [4]
100x10
100x10
100x10
100x10

*Pause at top

Wide Grip Lat Pulldown [4]
180x12
180x10
165x10
165x10

Machine Preacher Curls [4]
70x12
70x11
70x10
70x9

*Static hold on last rep to failure

NOTES:
My body continues to confuse me. After getting no sleep sunday night and having a great workout the next day, I was expecting a killer workout after getting an awesome sleep last night..but I wasn't so lucky. Even with light rack pulls my back was hurting me. I stopped them early, still did some fairly heavy rows, but that was it for stress on my back. Anything else was seated or some sort of pulldown/up. I cut the volume short to give my back a rest. I did tons of rolling out after as well as stretching. My knee has been bugging me since last night/today as well. Not good day for me, energy was great, just feeling some structural pain. Rest day tomorrow, more rolling out...may get my girlfriend to give me a massage .

[scottyb05]

Still a solid session regardless of being cut short

[lolakitten]

Might have been cut short but was still intense. Nice work on those pullups! I see so few guys adding any weight to their pullups (if they can even do them!)
Enjoy that massage

[JohnKahhat]

In all honesty, The days I go to the gym most tired, seem to be the days I life the best. IDK why. solid workout though man.

[Daemonium]

Might have been cut short but was still intense. Nice work on those pullups! I see so few guys adding any weight to their pullups (if they can even do them!)
Enjoy that massage

I always feel badass with a big chain draped off me doing pullups haha.

In all honesty, The days I go to the gym most tired, seem to be the days I life the best. IDK why. solid workout though man.

I will never understand..