Biceps, Traps, and Triceps Lift [Tuesday, 04/22/14]
Warm-up: 7 minutes treadmill
Split Set #1
Standing Biceps EZ-Bar Cable Curl
4 sets - 10/10/12/10 reps
50/60/70/90 lbs.
Triceps Pushdown - Rope Attachment
4 sets - 10/10/7/5 reps
50/60/80/90 lbs.
Cable Shrug
4 sets - 10/10/12/10 reps
120/150/150/155 lbs.
Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover
4 sets - 10/10/12/10 reps
60/60/60/60 lbs.
Incline Inner Biceps Curl
4 sets - 10/10/6/5 reps
30/30/35/35 lbs.
Split Set #3
Machine Preacher Curl
4 sets - 8/8/6/5 reps
80/100/120/140 lbs.
Dumbbell Shrug
4 sets - 10/10/10/10 reps
70/70/75/75 lbs.
Machine Triceps Extension
4 sets - 10/9/6/4 reps
100/120/140/140 lbs.
Cardio
Treadmill - 15 minutes (incline 15/speed 3.5)
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Supps
Two scoops of Con-Cret and one scoop of Peak 400 at approx. 5:20 PM
Two scoops of Pump Extrem at approx. 6:00 PM
Workout started at approx. 6:20 PM
We had a nice workout tonight... Second night in a row of two scoops of Pump Extrem. I had my second experience with my face turning beat red, and getting itchy on various parts of my body. It wore off after about five to eight minutes... Once again, I definitely felt the pump tonight. I was not experiencing a noticeable difference in my pump with one or one and a half scoops... However, we're three-for-three with achieving an incredible pump using two scoops. My calves have been cramping a bit the past few weeks, most likely due to the creatine. I'm making a good effort to stay well hydrated. I'll be writing my official review of the products once I finish each container. I will be able to speak the most on Pump Extrem, but I will review all three.
Tonight, I will leave you with a photo of my dog... She's a miniature dachshund named Nellie. She lives back home with my mother, as my roommate is allergic to dogs, and she was not allowed to stay with me at college prior to that. I got to hang out with her over Easter weekend.
Have a stellar night, everyone!
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04-22-2014, 09:49 PM #211
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17781
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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04-22-2014, 09:59 PM #212
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04-22-2014, 10:02 PM #213
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04-22-2014, 10:43 PM #214
Cute dog! Nice lift.
USAPL CT State Record Holder!
Men's Open Raw Record (220lb/100kg)
Men's Junior Raw Record (220lb/100kg)
CURRENT LOG:
|Massive with MuscleTech| |Cutting on Clear Muscle Log!|
http://forum.bodybuilding.com/showthread.php?t=161997513
Past Logs:
Lean Muscle with Labrada! HICA-Max Log -
http://forum.bodybuilding.com/showthread.php?t=160980171&pagenumber=
The Aesthetics Era with ProMera! CON-CRET/GLUTA BLAST/PUMP EXTREM Log -
http://forum.bodybuilding.com/showthread.php?t=161141663
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04-23-2014, 07:19 AM #215
- Join Date: Jan 2014
- Location: South Dakota, United States
- Age: 35
- Posts: 81
- Rep Power: 672
bbowsh has been rocking this log once again in my absence. Although I have continued to slack in the posting....my efforts in the gym have not been. I had a fairly good Easter break and stayed relatively good given the massive amount of food available. I stepped on the scale today (a day early from the Thurs. weigh-in) and was pleased to realize that I have officially dropped 50 pounds since starting on Jan. 12th. Still got a long way to go but another small milestone. I'm not saying what i weighed-in at....you'll just have to find that out tomorrow.
Based on the recomended advice from "bcgadzinski", I've massively upped my protein amount the last week. I'm still not near the recommended 300~ grams that my body weight should be but I'm slowly trying to increase the protein to about 250g.
I will post my work out from Monday and Tuesday later today.ProMera Sports Log:
http://forum.bodybuilding.com/showthread.php?t=160809191
Fat Loss Progress Log:
http://forum.bodybuilding.com/showthread.php?t=159564721
Just a fat dude tryin' REAL hard to look good naked!
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04-23-2014, 07:23 AM #216
cute mutt man. sucks not being able to have her with you. solid little arms and trap day. ever try ghittleson shrugs? they're my favorite shrug hands down
The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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04-23-2014, 07:43 AM #217
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6966
Nice work hitting the arms BBow. I was going to say that had to provide a massive pump. My face and neck burn when I take 2 scoops for about 5 minutes too...
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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04-23-2014, 07:48 AM #218
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04-23-2014, 08:06 AM #219
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04-23-2014, 09:04 AM #220
- Join Date: Jan 2014
- Location: South Dakota, United States
- Age: 35
- Posts: 81
- Rep Power: 672
Not enough. I get to work and have a protein shake. Drink one at 11:45am and a small healthy snack at 2pm. I then have a protein shake when i get home from the gym at 8pm and then a meal consisting of primarily veggies and protein rich meat (chicken breast, pork turkey, fish).
ProMera Sports Log:
http://forum.bodybuilding.com/showthread.php?t=160809191
Fat Loss Progress Log:
http://forum.bodybuilding.com/showthread.php?t=159564721
Just a fat dude tryin' REAL hard to look good naked!
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04-23-2014, 09:19 AM #221USAPL CT State Record Holder!
Men's Open Raw Record (220lb/100kg)
Men's Junior Raw Record (220lb/100kg)
CURRENT LOG:
|Massive with MuscleTech| |Cutting on Clear Muscle Log!|
http://forum.bodybuilding.com/showthread.php?t=161997513
Past Logs:
Lean Muscle with Labrada! HICA-Max Log -
http://forum.bodybuilding.com/showthread.php?t=160980171&pagenumber=
The Aesthetics Era with ProMera! CON-CRET/GLUTA BLAST/PUMP EXTREM Log -
http://forum.bodybuilding.com/showthread.php?t=161141663
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04-23-2014, 11:33 AM #222
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17781
Thanks, Geneius... It's been an issue for a year and a half, but only happens on certain days. I'm trying to pinpoint the exact motion that causes it, and continue to be thorough with warm-ups... Hahaha, my younger cousins don't think of rainbows the way we might, sir... :P They're just learning how to bake!
I saved you a piece, Kyle!! Hop in your car and try to drive to SoDak before it gets moldy! :P
Thank you, Lonnie! Will do...
Thanks, Swooshie!! I love her :P
Thanks, Mei!! Two Scoops is a whole different animal... Wow, it's a kick in the face!
Thank you, bcgadzinski!!
Boom, you're posts always excite me. I just watched two tutorial videos on the Gittleson Shrug.... I don't care what happens the rest of the week, I'm going to do four sets of Gittleson Shrugs on Friday. Put it on the board.
Be back soon, all.Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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04-23-2014, 12:31 PM #223
- Join Date: Jan 2014
- Location: South Dakota, United States
- Age: 35
- Posts: 81
- Rep Power: 672
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04-23-2014, 12:37 PM #224
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6966
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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04-23-2014, 01:31 PM #225
- Join Date: Jan 2014
- Location: South Dakota, United States
- Age: 35
- Posts: 81
- Rep Power: 672
They spoil us at where me and bbowsh work and they come around with a free drink and snack cart in the morning and afternoon with EVERYTHING you can imagine on it. I typically grab a bag of Special K cracker chips which are only 90 calories. I will switch that to greek yogurt. I just have never been a fan of yogurt but than again when i ate what i liked I was 50 pounds heavier.
I like the idea of the pouches...i forgot about those. You guys are on fire with these suggestions. I try to implement them all when I can.ProMera Sports Log:
http://forum.bodybuilding.com/showthread.php?t=160809191
Fat Loss Progress Log:
http://forum.bodybuilding.com/showthread.php?t=159564721
Just a fat dude tryin' REAL hard to look good naked!
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04-23-2014, 01:42 PM #226
I started out eating Chobani and then Oikos, but recently fell in love with Dannon Light & Fit Greek. 80 calories, 12 g of protein, and ever delicious flavor that you can think of. Also, instead of mayo in Tuna, try some avocado or a spoon of plain flavored Greek yogurt and sriracha.
USAPL CT State Record Holder!
Men's Open Raw Record (220lb/100kg)
Men's Junior Raw Record (220lb/100kg)
CURRENT LOG:
|Massive with MuscleTech| |Cutting on Clear Muscle Log!|
http://forum.bodybuilding.com/showthread.php?t=161997513
Past Logs:
Lean Muscle with Labrada! HICA-Max Log -
http://forum.bodybuilding.com/showthread.php?t=160980171&pagenumber=
The Aesthetics Era with ProMera! CON-CRET/GLUTA BLAST/PUMP EXTREM Log -
http://forum.bodybuilding.com/showthread.php?t=161141663
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04-23-2014, 03:04 PM #227
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17781
Feel free to check out my Mini Promo contest entry:
http://forum.promerasports.com/forum...-extrem-review
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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04-23-2014, 11:14 PM #228
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17781
Cardio & Abs Lift [Wednesday, 04/23/14]
Treadmill - 20 minutes (incline 4/speed 3.5)
Ab Crunch Bench Machine
4 sets - 12/12/15/15 reps
Back Extension Machine
4 sets - 12/12/18/20 reps
AbCoaster
4 sets - 10 Side Left/10 Side Right/10 Side Left/10 Side Right
Abdominal Push Machine
3 sets - 10/10/20 reps
Stair Stepper - 12 minutes (incline 20/resistance 25)
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Supps
Two scoops of Con-Cret and one scoop of Peak 400 at approx. 5:55 PM
One scoop of Pump Extrem at approx. 9:45 PM
Workout started at approx. 10:15 PM
Today was my girlfriend's birthday. Therefore, we had a nice dinner planned for 6:15 PM, followed by opening gifts at her place. Her parents came to town to help celebrate. I was able to sneak away for a quick gym session around ten o'clock, but you'll notice the unusual timing of things tonight.
Not a whole lot to talk about. Only took one level scoop of Pump Extrem tonight, as it was far later than usual. My shoulders feel broader, and my arms feel "fuller" lately, so I hope I'm making progress. Planning to do an intense leg day, trying out a different gym on Thursday. Having a "throwback lift" with my old lifting partner. We live across town from one another these days, and are members of separate gyms. However, back when we were neighbors, we were religious lifting partners.
Pretty light cardio session tonight, but I'm sure my abs will be feeling it tomorrow. The AbCoaster always gets me...
I'll continue to respond to everyone tomorrow. Thank you so much for commenting! Let me know how I did on the Pump Extrem review... :P
Good night, all.Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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04-24-2014, 05:08 AM #229
pretty detailed review man, i agree with you a lot. i haven't tried a lot of the same products as you though. good job.
abs are abs.
side note: i use the sitting ohp bench to do ghittlesons, i wanted to mention that. that way i can lock my body into place with my feet. i like it better than on a bench.The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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04-24-2014, 06:01 AM #230
- Join Date: Jul 2013
- Location: Catskill, New York, United States
- Age: 46
- Posts: 465
- Rep Power: 624
Great review on the Pump Extrem for sure. I can second the review 90%. I did have some itching and hotness from it but you pretty much hit the rest to the T. Man i thought i took a lot of pre works outs in the past year and 4 months. I don't have Shat on you for the pre diary bro. Holy good lawD. Have a great day guys!!
Pain is just weakness leaving the body!
People who say it can't be done should not interrupt those who are doing it…
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04-24-2014, 08:16 AM #231
- Join Date: Jan 2012
- Location: Oviedo, Florida, United States
- Age: 35
- Posts: 3,067
- Rep Power: 3377
Yea i agree with bcgadzinski you are on the right track it seems like that is what about 5x a day .. idk what time you wake up I'm normally up early but ieat about 330-350 in protein a day right now until i get carbs and fats back up.. but its also hard for the body to store protein as fat. i found for me that 7 meals and 36-50 g per meal works out well to hit what i want for the day .. Just a thought but I'm usually up from 630-730 a till about 11 pm lol
IG: Infamous_dedication
Subscribe to Cret-Nation Community
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04-24-2014, 08:41 AM #232
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17781
Thank you, MVD!! Yeah, my ears, face, knees, and back of my legs were all itching and tingly from two scoops, haha. It's all good though, you certainly know it is working!!
Thanks, Lonnie!!
I realize this message wasn't for me, but I'm intrigued to try these flavored tuna packs...
Also, totally going to try tuna with avocado, and then again with plain Greek yogurt...
Interesting... Still able to get a grip "behind" your back, or just under the bench seat. The instructional video made it sound like it is important to have your hand "behind your hip."
Yeah, last night's workout was a joke... Just felt like working off the birthday dinner as much as I could, haha... LEG DAY today!
As I was typing that list... I started to feel like a "stim junkie." :P I do cycle off though. I think Pump-Bol and HemaVol are the only two from that list that aren't stim-based. My first experience with a pre-WO was the ORIGINAL jack3d back in summer of 2011. My buddy called it his "NZT," a reference to the movie "Limitless" with Bradley Cooper. I've been trying and comparing pre-WOs ever since...
Looking forward to tonight!
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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04-24-2014, 09:53 AM #233
Solid session Bow!!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
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Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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04-24-2014, 11:23 AM #234
- Join Date: Jan 2014
- Location: South Dakota, United States
- Age: 35
- Posts: 81
- Rep Power: 672
Added the tuna to the routine for the first day today. I didn't have time last night to look around for the pouches but will tonight. I added 1.5T of mustard only cuz i also didnt have a low calorie option. It was pretty tasty and 20g protein at 97 calories. Mmmmmmmmmm..........
ProMera Sports Log:
http://forum.bodybuilding.com/showthread.php?t=160809191
Fat Loss Progress Log:
http://forum.bodybuilding.com/showthread.php?t=159564721
Just a fat dude tryin' REAL hard to look good naked!
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04-24-2014, 11:29 AM #235
- Join Date: Jan 2014
- Location: South Dakota, United States
- Age: 35
- Posts: 81
- Rep Power: 672
Ok well it looked better in real life so here is some more food pron to get you all through your day.
^^ 1T olive oil and 1/3 cup water with some Greek seasoning.
^^can't really tell from the pick but its a GIANT bowl. Same Greek seasoning from the first and eaten with a protein shake for dinner.
^^About half my meals consist of thisProMera Sports Log:
http://forum.bodybuilding.com/showthread.php?t=160809191
Fat Loss Progress Log:
http://forum.bodybuilding.com/showthread.php?t=159564721
Just a fat dude tryin' REAL hard to look good naked!
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04-24-2014, 12:36 PM #236
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04-24-2014, 01:36 PM #237
Can't go wrong with Tuna! I personally hate Mustard though.
Poor guy must have the world's worst leg genetics.USAPL CT State Record Holder!
Men's Open Raw Record (220lb/100kg)
Men's Junior Raw Record (220lb/100kg)
CURRENT LOG:
|Massive with MuscleTech| |Cutting on Clear Muscle Log!|
http://forum.bodybuilding.com/showthread.php?t=161997513
Past Logs:
Lean Muscle with Labrada! HICA-Max Log -
http://forum.bodybuilding.com/showthread.php?t=160980171&pagenumber=
The Aesthetics Era with ProMera! CON-CRET/GLUTA BLAST/PUMP EXTREM Log -
http://forum.bodybuilding.com/showthread.php?t=161141663
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04-24-2014, 04:40 PM #238
^^^ what the f'ing f?
he was skinny before, but i would of figured he'd have trained lower body when he started putting on size.... apparently not.
side note: is a millionaire ... buys a double prong.... busch leagueThe dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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04-24-2014, 04:59 PM #239
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6966
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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04-24-2014, 05:01 PM #240
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