Rdcopps blasts off with Ergo Blast!!!

[wishiwasdivin]

Thanks Carl! I think taking some time of from bench and focusing more on OHP has helped. And your right, no need to change if it's working. I think I had been doing too much work on the Big Lifts too close to my 1 RM. Backing off some and increasing the reps seems as if it is helping.

Stomach is continuing to give me issues. Kind of strange because I can't pinpoint when or why it is happening. I've got an appointment with a doctor the following Friday for an unrelated issue. Going to try to hold out until then.

I just feel it's always best to see a doc if you can

[ODoyle99]

Wow RD, TONS of triples on bench. Awesome work!

I just feel it's always best to see a doc if you can

^Definitely this

[wishiwasdivin]

Stopping by brotha, How's things going with the stomach?

[rdcopps]

I just feel it's always best to see a doc if you can

Wow RD, TONS of triples on bench. Awesome work!



^Definitely this

Stopping by brotha, How's things going with the stomach?

Agreed! I definitely don't go to the doctor like I should. Probably stems from when I was a kid and had a bunch of medical issues for a couple of years. Being hospitalized, constant shots, spinal taps, ct scans, etc. kind of traumatized me from ever wanting to go back! I keep telling myself I will do better, but it has been a work in progress.

Stomach issues have seemed to have diminished somewhat. The pains are somewhat less frequent and not as painful. Hopefully the progress will continue.

[rdcopps]

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop



Squats

Set 1 - 230 x 5
Set 2 - 280 x 5
Set 3 - 320 x 5

Set 4-11 - 370 x 3


Push Press

Set 1 - 100 x 5
Set 2 - 120 x 5
Set 3 - 140 x 5
Set 4 - 160 x 3

Set 5 - 10 - 170 x 3

Good Mornings

Set 1 -4 - 140 x 10

Observations

* Good night of sleep. Woke up feeling fresh. Ergo Blast kicked in around 25 minutes and had my head cleared and focus. Energy amped up around 5th set of squats.
* Legs felt good. Sticking with triples at a moderate/heavy weight for the time being. Feel my body responds best when reps are consistently in the 3-5 range.
* Push Press felt good as well. Could've went heavier, but didn't want to hit failure either. Will make adjustment next go-around.
* Felt like I hadn't done Good Mornings in awhile! Definitely felt it in my back. Glad I didn't increase the weight. Will need to do some foam rolling later this evening.
* All in all, solid workout. Would like to mix in some more upper body with this workout (DB Press/Tris or Bis)
* Going to try to hit the gym tomorrow morning before my daughter's soccer game.

[wishiwasdivin]

Glad to hear the stomach issue seems to be going away

Nice work on them 370 triples my man

[rdcopps]

Glad to hear the stomach issue seems to be going away

Nice work on them 370 triples my man

Thanks Carl! Hopefully it continues.

[rdcopps]

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop



Dead Lifts

Set 1 - 230 x 5
Set 2 - 280 x 5
Set 3 - 320 x 5

Set 4 - 11 - 370 x 3


DB French Press SS w/ SB Curls

Set 1 - 90 x 8 / 75 x 8
Set 2 - 90 x 8 / 85 x 8
Set 3 - 90 x 8 / 85 x 8



Pullups

Set 1 - 3 - BW x 10

Observations

* Had some coffee this morning along with Ergo Blast - HOLY COW!!!! I was pretty amped up!!!!
* Continued with 8 sets of triples for the Big Lifts.
* Continued implementing what I picked up from "The Ant"'s video on deadlifting.
* Biggest change has been focusing on "pushing" and not "pulling", along with bringing hips into the bar. Weight is going up easier.
* Triples felt great, almost too easy.
* Contemplated increasing weight, but decided against it.
* SS tris/bis.
* Still going strong at the end, so mixed in a few sets of pullups.
* Workout felt good. Energy and focus were the best they have been in awhile.
* Will bump up the weight on deads next time around.

[wishiwasdivin]

Great work on the DL 370 triples my man good stuff

Sounds like the deads are coming along

[ODoyle99]

ridiculous triples with 370 on those last two workout, especially squats!!

[rdcopps]

Great work on the DL 370 triples my man good stuff

Sounds like the deads are coming along

ridiculous triples with 370 on those last two workout, especially squats!!

Thanks guys! I'm very pleased with my deads since watching that vid. Hopefully it will continue.

[rdcopps]

Busted Workout


Well, this morning was one of those mornings when I should've just stayed in bed! I woke up feeling tired and drained and just couldn't get things going. I ended up cutting my workout short. Mentally and physically, I just wasn't there. I don't even feel like posting what I did. Very short, unproductive session.

I'm going to rest up and get back at it Thursday.

[wishiwasdivin]

I know the feel brotha, rest up an shake it off and hit it Thursday

[wishiwasdivin]

Stopping in brotha, hope you enjoy your weekend

[rdcopps]

I know the feel brotha, rest up an shake it off and hit it Thursday

Stopping in brotha, hope you enjoy your weekend

Thanks Carl! I've had a lot going on the past couple of days. Getting ready to post yesterday's workout.

Plus, parents came down yesterday to stay with me for a couple of days while their house is being finished so they can move in. Let's just say I am now squarely in the middle of them and my wife! Not good times at my house. Of course, they are civil to each other, but then I get to hear about later. Might be a long weekend!!!!

[rdcopps]

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop



Bench

Set 1 - 140 x 8
Set 2 - 190 x 5
Set 3 - 230 x 5

Set 4-8 - 250 x 3

French Press SS w/ DB Curls

Set 1 - 90 x 10 / 40 x 10
Set 2 - 95 x 10 / 45 x 8
Set 3 - 95 x 10 / 40 x 10

Observations

* Would like to say that I had a good session, but was still lacking in the energy department.
* Was hoping on hitting 8 sets of triples again, but called it after 5.
* Both of my kids are getting over colds (in the summer?) and my wife just caught it. Not sure if I have a touch of it or not. I don't feel like I do. Just fatigued. Might have to do with the stress of knowing my parents will be staying with me (temporarily) and how my wife will be complaining about it. Really, my parents aren't that bad, but it's just the whole not being able to be fully relaxed in your own home with company.
* Tomorrow, we can start moving some of my parents things into their garage, but not the actual house. Not sure if I will hit the gym early or not.
* Hoping the energy levels return.

[ODoyle99]

Sorry to hear about the home situation. That might be what's draining you.
But hey, 5 sets of triples...when feeling run down...is awesome. Still doing good work. When the mess is all behind you you'll be back to not just doing good work, but being crazy in the gym

[wishiwasdivin]

Thanks Carl! I've had a lot going on the past couple of days. Getting ready to post yesterday's workout.

Plus, parents came down yesterday to stay with me for a couple of days while their house is being finished so they can move in. Let's just say I am now squarely in the middle of them and my wife! Not good times at my house. Of course, they are civil to each other, but then I get to hear about later. Might be a long weekend!!!!

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop



Bench

Set 1 - 140 x 8
Set 2 - 190 x 5
Set 3 - 230 x 5

Set 4-8 - 250 x 3

French Press SS w/ DB Curls

Set 1 - 90 x 10 / 40 x 10
Set 2 - 95 x 10 / 45 x 8
Set 3 - 95 x 10 / 40 x 10

Observations

* Would like to say that I had a good session, but was still lacking in the energy department.
* Was hoping on hitting 8 sets of triples again, but called it after 5.
* Both of my kids are getting over colds (in the summer?) and my wife just caught it. Not sure if I have a touch of it or not. I don't feel like I do. Just fatigued. Might have to do with the stress of knowing my parents will be staying with me (temporarily) and how my wife will be complaining about it. Really, my parents aren't that bad, but it's just the whole not being able to be fully relaxed in your own home with company.
* Tomorrow, we can start moving some of my parents things into their garage, but not the actual house. Not sure if I will hit the gym early or not.
* Hoping the energy levels return.

Being caught in the middle is never any fun. The stress of the whole situation can be very draining on you an make you feel fatigued. Glad the kids are getting over it. May not feel it was the best training today, but still managed to get in an move some weight. Hang in brotha as you said it's only temporary

[wishiwasdivin]

Just checking in with you brotha to see how things have been going for you?

[rdcopps]

Being caught in the middle is never any fun. The stress of the whole situation can be very draining on you an make you feel fatigued. Glad the kids are getting over it. May not feel it was the best training today, but still managed to get in an move some weight. Hang in brotha as you said it's only temporary

Just checking in with you brotha to see how things have been going for you?

My apologies for not checking in. I haven't been in the gym for close to a week. Between my parents finally being able to get into their house (and out of mine), taking the kids to Charlotte for the Panthers/Steelers game last Sunday night, and then catching a cold that I can't seem to shake, I haven't had any time (or even felt like going) to the gym.

Working an event tomorrow, traveling Monday. Hoping to be over my cold and back in the gym on Tuesday.

[wishiwasdivin]

My apologies for not checking in. I haven't been in the gym for close to a week. Between my parents finally being able to get into their house (and out of mine), taking the kids to Charlotte for the Panthers/Steelers game last Sunday night, and then catching a cold that I can't seem to shake, I haven't had any time (or even felt like going) to the gym.

Working an event tomorrow, traveling Monday. Hoping to be over my cold and back in the gym on Tuesday.

I totally understand Doug, now with the parents on their house takes some stress off things. Ehh it's getting that time of year for colds an all that cruddy mess that goes with it, hope you get to feeling better

[wishiwasdivin]

Just dropping in to see how you been feeling, hope that cold isn't kicking your butt?

[rdcopps]

I totally understand Doug, now with the parents on their house takes some stress off things. Ehh it's getting that time of year for colds an all that cruddy mess that goes with it, hope you get to feeling better

Just dropping in to see how you been feeling, hope that cold isn't kicking your butt?

i appreciate it Carl!

Got the parents moved in and the cold ended up getting worse. I'm on the very tail end of it now and was able to actually get in the gym this morning. Wasn't a very impressive workout and the strength definitely wasn't there. But it felt good to get in and get a little work done.

[rdcopps]

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1scoop



Arnold Press

Set 1 - 45 x 9
Set 2 - 55 x 9
Set 3 - 60 x 9
Set 4 - 65 x 6


SB Curl

Set 1 - 55 x 9
Set 2 - 65 x 9
Set 3 - 75 x 9
Set 4 - 85 x 9


DB Side Laterals

Set 1 - 25 x 9
Set 2 - 30 x 9
Set 3 - 35 x 7
Set 4 - 35 x 7


Hammer Curls

Set 1 - 40 x 9
Set 2 - 45 x 9
Set 3 - 50 x 8
Set 4 - 55 x 6

Bent-Over Rear Laterals

Set 1 - 25 x 9
Set 2 - 30 x 9
Set 3 - 35 x 8
Set 4 - 35 x 5

Observations

* Felt good to get back into moving some weights, even though it wasn't much of a workout.
* Strength definitely wasn't there, but the reduced weights felt good.
* Even though strength wasn't there, focus was good.
* Still looking at new routines.
* May step away from PLing for a couple of months to lean out some. Have definitely put on a little BF and would like to lose it.

[wishiwasdivin]

Glad to hear your feeling better.

Looks like some solid training to me brotha

Stepping away from PLing for awhile? What are you going to go with in the mean time?

[rdcopps]

Glad to hear your feeling better.

Looks like some solid training to me brotha

Stepping away from PLing for awhile? What are you going to go with in the mean time?

Thanks Carl!
I'm looking at going back to more of a bb'ing routine for a couple of months, mixed in with a little bit of cardio. It won't be for long. Just long enough to drop a little bf and lean out some.

[rdcopps]

Still deciding on a bb'ing routine that I may try for a couple of months, I decided to go back to one I did a couple of years ago (Dorain Yates Blood & Guts) and felt that I made some good gains on. Some of the exercises I haven't done in a long, long time, so this morning was more to evaluate the weights I will use going forward, it I decide to stay on this.

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop


Decline Press

Set 1 - 140 x 10 (warmup)
Set 2 - 190 x 10 (warmup)
Set 3 - 230 x 10 (supposed to go to failure)


HS Incline Press

Set 1 - 45 ps x 10
Set 2 - 90 ps x 10
Set 3 - 115 ps x 10


Pec-Deck

Set 1 - 135 x 10
Set 2 - 175 x 10
Set 3 - 215 x 10


Concentration Curls

Set 1 - 30 x 10
Set 2 - 40 x 10
Set 3 - 45 x 9


SB Curls

Set 1 - 95 x 10

Observations

* Energy and Focus felt great. Best I've felt in the last couple of weeks.
* Strength seems to be coming back quickly, but still not where it was before getting sick.
* First 2 sets of each exercise were supposed to be warmups with the 3rd set being all out to failure. Failure should be somewhere between 6-8 reps. If you are hitting 10 reps on last set, weight isn't heavy enough.
* need to adjust several weights up next go-around.
* Experienced a big pump in my arms, which I hadn't previously.
* Kept a very quick pace between sets and exercises.
* Lots of sweating going on.
* Feeling good going into the early afternoon.

[wishiwasdivin]

I remember following you along on that routine, very solid.

Nice training done today

[rdcopps]

Two workouts to post up today. Definitely feeling some soreness that I'm not accustomed to! I think I might be staying on this program for awhile and see how things go.

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop
UniVite - 4 caps


Back Day

Dorian Yates' Blood And Guts Episode 2: Back Workout
Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)
Dorian's Tips: Dumbbell Pullover Isolates only Lats.

1 min rest

Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest

One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest

Wide-Grip Seated Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)
Dorian's Tips: Only use straps when grip fails.

1 min rest

Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)
Dorian's Tips: Watch form in the mirror.


DB Pullovers

Set 1 - 70 x 12
Set 2 - 80 x 10
Set 3 - 95 x 10 (increase needed)


Close-Grip Pulldown

Set 1 - 80 x 12
Set 2 - 140 x 10 (forearms burning)


One-Arm Row

Set 1 - 70 x 12
Set 2 - 95 x 10


Wide-Grip Seated Cable Row

Set 1 - 80 x 12
Set 2 - 140 x 6 (back tightened up)


Rack Deadlifts

Set 1 - 230 x 8 (called it. back was too tight)

Observations

* Energy and focus were on point.
* Tweaked my back towards the end of the workout. Decided not too push it and called the session a little early.
* Strength started off good, but the limited rest b/w setstook it's toll and fatigue seemed to set in. Just need to adjust to the quicker pace.
* Back was feeling pretty good, until it didn't!
* Experienced soreness the next couple of days, but nothing too bad.
* Looking forward to adjusting to the new workout, figuring out the weights and making some progress.

[rdcopps]

Supplements

Ergo Blast - 1/2 scoop (2 cups of coffee)
Amino Drive - 1 scoop
UniVite - 4 caps


Dorian Yates' Blood And Guts Episode 4: Delts/Triceps Workout

Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to delts.

1 min rest

Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Change order of shoulder exercises.

Dorian's Tips: Half reps push to failure when it's hard to spot.

1 min rest

Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm
Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Pull elbows forward to isolate rear delts.

5 min rest - Recuperate and mentally prepare.

Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Push bar in towards the body. Stagger feet to keep balance.

1 min rest

Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Don't pull bar forward to keep triceps engaged.

Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)


Dumbbell Shoulder Press

Set 1 - 60 x 10
Set 2 - 65 x 10
Set 3 - 85 x 10 (increase weight)

Reverse Dumbbell Flyes

Set 1 - 35 x 12
Set 2 - 45 x 10 (barely)

Low-Pulley Delt Raise

Set 1 - 40 x 9, 1 negative

Side Lateral Raise

Set 1 - 25 x 10
Set 2 - 35 x 8


Triceps Pushdown

Set 1 - 80 x 12
Set 2 - 140 x 14 (increase weight)

Seated Triceps Press

Set 1 - 75 x 10
Set 2 - 95 x 8 (struggled)

Lying Triceps Extensions

Set 1 - 25 ps x 10
Set 2 - 25 ps x 10

Observations

* Back still a bit sore.
* Adjusting to the quicker pace of the workout, but still need to improve.
* Energy was very high today.
* Still adjusting to some exercises/weights that I haven't done in awhile.
* Sweating like crazy
* Jogged for a mile after the workout.