**Drivn2perfection's M-Stak/GlycerGrow Log**

[xquick]

good to see you're back in there, keep taking it slow though, make sure you get good and healthy.

[naturalguy]

Originally Posted by Drivn2perfection

Heres some update pictures just for reference taken 10 minutes after the workout... Just flexing the parts worked today.. (chest/shoulder/arms)

Looking very good!

[Drivn2perfection]

Second day back in the gym... I'll make it short and to the point.. I still have my ear infection but I'm pushing through that and did a bit over half of the normal workout I would have done. Cut a set or two out from each exercise.

Sled Squats= 820lbs x 3 sets x 5 reps

Str. Leg Deadlifts= 435lbs x 3 sets x 5 reps

Freemotion Wide-Grip Pulldowns= 200lbs (max on machine) x 2 sets x 10 reps

Standing Calf Raises= 215lbs x 4 sets x 14/12/10/9 reps

Abs= 3 sets of 25 sit ups on decline bench with 15 each side bends
also... 2 sets of 25 reps of hanging leg raises

Sitting Calf Raises with DB on leg (100lb)= 3 sets of 30 reps per set



overall a good workout and felt nice to be back in the gym

[Drivn2perfection]

Day 3 of returning after being sick, and I'm still getting drainage from my ear infection into my nose and throat... My strength isnt horrible, but my endurance has been subpar. hopefully after returning to normal diet habits and getting better throughout this week, I'll be able to return back with full strength next week.

Here's today's workout.. I made it up since I couldn't find my actually routine sheet...

Incline BB Bench Press= 205lbs x 3 sets x 10/10/7.5 reps

Decline DB Bench Press= 100lb DB's x 2 sets x 12 reps

Arnold DB Shoulder Press= 40's x 2 sets x 15 reps
(decently easy)

High Cable Bicep Curls= 75lbs per arm x 3 sets x 12 reps

Rope Wide-Flare Pushdowns= 115(or 135 not sure) x 3 sets x 12/12/10 reps

Flat DB Flies= 40's x 3 sets x 15/15/12 reps

Reverse Fly Machine(rear delts)= 135lbs x 3 sets x 12 reps

Good workout volume for going back into it and felt really hard and pumped from the Glycer and White flood. Wish I had the money to keep taking Animal M-stak though... Unfortunately I had to take it out of my routine due to lack of income and since I have a car to pay off. Thanks for reading Tomorrow is leg and back day again.

[Drivn2perfection]

I did lift today(friday), but it was only half of my normal workout, and it was very light due to the fact that I still have a lingering cold I'm not going to bother writing down numbers.. I'm taking saturday and sunday off and hitting it hard on monday hopefully.

[Drivn2perfection]

So today was my first heavy day back in the gym... it went pretty well minus not being able to do my 5th set of deadlifts... Here's today's numbers!

-Sled Squats- 4 sets of 825lbs x 5 reps AND 1 set of 840lbs x 5 reps
** Very happy about these numbers **

-Strt. Leg Deadlifts- 435lbs x 4 sets x 5 reps ( they were toasted before I could do 5th set.)

-Wide-Grip Pullups- body x 4 sets x 15/13/12/12/12 reps

**Calves**
-Sitting Calf Raise- 100lb DB x 2 sets x 30 reps per leg
-Standing Calf Raise- 225lbs x 4 sets x 8-12 reps per set
-FM calf machine- 300lbs x 25 reps per leg for cool-down

**Also did a set of front squats with 95lbs for cooldown on legs and a set of Chest-supported rows @ 140lbs for back cooldown.


Overall great workout for coming back from being sick. I hope it continues to go well over the next few weeks

[xquick]

Originally Posted by Drivn2perfection

So today was my first heavy day back in the gym... it went pretty well minus not being able to do my 5th set of deadlifts... Here's today's numbers!

-Sled Squats- 4 sets of 825lbs x 5 reps AND 1 set of 840lbs x 5 reps
** Very happy about these numbers **

-Strt. Leg Deadlifts- 435lbs x 4 sets x 5 reps ( they were toasted before I could do 5th set.)

-Wide-Grip Pullups- body x 4 sets x 15/13/12/12/12 reps

**Calves**
-Sitting Calf Raise- 100lb DB x 2 sets x 30 reps per leg
-Standing Calf Raise- 225lbs x 4 sets x 8-12 reps per set
-FM calf machine- 300lbs x 25 reps per leg for cool-down

**Also did a set of front squats with 95lbs for cooldown on legs and a set of Chest-supported rows @ 140lbs for back cooldown.


Overall great workout for coming back from being sick. I hope it continues to go well over the next few weeks

glad to see you're back at it full intensity. looks like a pretty sick workout. now that it sounds like you're full strength time to do some good growing

[Drivn2perfection]

Originally Posted by xquick

glad to see you're back at it full intensity. looks like a pretty sick workout. now that it sounds like you're full strength time to do some good growing

Yeah, I'm feeling really good now.. And my numbers today were sweet too, which I'm posting right now!

[Drivn2perfection]

Today was day two of full intensity in the gym... And it felt amazing...

here are the numbers...!!!

-Decline BB Bench- 330lbs x 5 sets x 5 reps
(At first did 330, but it was too easy, didn't fail on any of these sets)

-Chin-Ups- Body x 4 sets x 15/12/12/10 reps

-Side 1 arm Shoulder Raises- 50lb DB x 3 sets x 10 reps per arm

-BB Shoulder Press- 210x10 for 3 sets || 195x 8 on 4th
(Got hard on 4th set and my shoulders were shot)

SUPERSET OF...
DB Preacher curls= 55lb DB's x 5 sets x 10 reps
W/
Tri Pushdowns= 215lbs x 5 sets x 10 reps
(almost on max on that machine, going to have to stop doing them soon lmao!)

Cooldown was a blast to the chest with machine flies...I did 8 reps of each weight and kept lowering the weight

230x8
190x8
150x8
110x8
70x8

** Was a great, long workout and felt amazing. I get one day off then push hard again

[Daretosoar]

Sounds like a fabulous workout. Keep going strong.

[Drivn2perfection]

I learned the hard way that drinking alcohol hinders overnight muscle repairing... Now I know why I never drink.. Because I need that time to repair!! My legs were a bit sore from last workout today, but I pushed through most of it and got a good workout in...

Here's the numbers...

-Normal deep squats- 250lbs x 4 sets x 15 reps

-Chest Supported Rows- 270lbs x 4 sets x 10 reps

-Standing Calf Raise- 250lbs x 4 sets x 8+ reps

SUPERSET OF...
Leg Ext.= 150lbs x 2 sets x 12 reps
&
Leg Curls= 130lbs x 2 sets x 12 reps ( my hammies were still shot so I went light.)

-Sitting Calf Raises- 100lb DB x 3 sets x 35 reps per leg

*COOLDOWN*
-1 arm DB row- 100lbs per arm x 2 sets x 15 reps ( way easy )

***Overall a great workout for getting back into it. I also moved my entire computer set-up to the basement today, and 2 other computers also.. took all day. FINALS ARE DONE TOO!! WOOO!! Now to focus on lifting hardcore.

[Drivn2perfection]

Today was chest shoulders and arms. My body hasn't received enough nutrients or rest so the next two days off of heavy lifting should be a welcome gift for my body.

Here's today's workout...

Incline BB Press= 210x10, 210x10, 190x10, 185x9

Decline DB Press= 100's x 4 sets x 12/12/11/9.5 reps

Arnold Shldr Press= 45's x 4 sets x 12/12/12/11 reps

*SUPERSET*
High Cable Curls= 75lbs per arm x 5 sets x 12 reps
W/
Rope Pushdowns(flare out on bottom)= 100lbs x 5 sets x 12 reps

*SUPERSET*
Flat DB Flies= 45's x 3 sets x 12 reps
W/
Reverse Machine Flies (rear delts)= 140lbs x 3 sets x 12 reps


** Overall it was a good workout... My endurance has been low this week due to just getting back into the swing of things... But I think after this weekend I'll be back to full force. No one said getting huge would be easy!

[xquick]

Originally Posted by Drivn2perfection

** Overall it was a good workout... My endurance has been low this week due to just getting back into the swing of things... But I think after this weekend I'll be back to full force. No one said getting huge would be easy!

very troo, but you're fighting hard. keep it. you'll bounce back from the illness, and when you're back to 100% with proper rest and nutrients you'll be growing like crazy dude. rest up

[Drivn2perfection]

So I did a light workout yesterday just to do stuff that needs attention. Little did I know that doing my calves that hard would lower my weight on straight leg deadlifts today... My hammies were a bit tight and sore from straight calf raise stuff yesterday... OTHER THAN THAT, my workout was great, and my sled squats went up.

-Sled Squats- 840lbs x 5 sets x 5 reps
(15lbs up from last week)

-Strt. Leg Deadlifts- 425x5, 425x5, 405x5, 335x5, 335x5
(were very sore on last two sets, I didn't want to injure them so I lowered the weight.)

-Wide-Grip Pullups- Body x 4 sets x 10/10/10/8 reps



** This workout took 1.5 hours alone with just 3 exercises. Gotta love it. This is my last week of doing this set of exercises for each bodypart. Next week I start up on week 1 of my 12 week routine again. THIS IS WHERE I really find out how I have improved in size and strength over the last 3 months. Wish me luck! **

[Drivn2perfection]

Forgot to post my workout before I went to work so here I am It went very well, and the numbers will speak for themselves!

-Decline BB Bench- 345lbs x 5 sets x 5 reps
(10lbs up from last week)

-Chin-Ups- 3 sets of 10 reps

-Side DB Shoulder Raises- 50's x 3 sets x 10 reps

-BB Shoulder Press- 200lbs x 4 sets x 10 reps


~~SUPERSET OF...~~
-DB Preacher Curls- 60's x 4 sets x 10 reps
(5th set was with 50's for 10 reps)

WITH

-Cable Tri Pushdown- 225lbs x 5 sets x 10 reps
(Max amount of weight on machine. This was 15lbs HIGHER than last week for the same reps! AMAZING!)


Cooldown= Chest flies with decline pyramid scheme plan. STarted at doing 230lbs and went down by 40lbs until I was down to 70lbs and failed at each stop.

**Overall great energy and endurance today! I'm very proud of myself and hope progress continues like this for a while!

[Drivn2perfection]

So today was pretty much one of those "I wanna gag and hurl" workouts... high reps with squats, leg extensions, curls, etc. Here's the works

-Squats- 255lbs x 4 sets x 15 reps

-Chest Supported Rows- 275lbs x 4 sets x 10 reps

~SUPERSET OF~

-Leg Extensions- 155x12, 155x12, 145x12, 145x12
W/
-Leg Curls- 145x12, 145x12, 135x12, 135x10

(legs were toast by this point)

-Standing Calf Raises- 255lbs x 4 sets x 13/11/10/8 reps

-Sitting Calf Raises- 100lb DB x 3 sets x 40 reps

** Did cooldown for back, one set of 15 reps with 100lb DB ... Did 1 arm DB rows.**

Overall a good workout. I had to rest for 10 minutes after my initial squat sets because I felt like hurling... After that I pushed it out and I'm very weak in the legs! Good feeling Proceeded to down a ABB XXL Weight Gainer drink afterwards...
(900 cals, 190g carb, 50g protein) yum

[Drivn2perfection]

So over this last 3 month period, I have done 4 sets of 3-week routines... TOday was the last day of my 12th week. After my off days, I will be doing week one again. Hopefully everything will improve by 5lbs or more since I last did everything.

Anyway, here's today's workout...

-Incline BB Bench- 195 x 4 sets x 10 reps

-Decline DB Bench- 100lb DB's x 3 sets x 12 reps

-Arnold Shoulder Press- 45lb DB's x 4 sets x 12 reps

*SUPERSET OF*
-High Cable Curls- 80 per arm x 5 sets x 12 reps
W/
-Rope Wide Pushdowns- 105lbs x 5 sets x 12 reps

*SUPERSET #2*
-Chest Flies- 210lbs x 3 sets x 12 reps
W/
-Reverse Delt Flies- 165lbs x 3 sets x 12 reps


Was a good workout. Cant wait for this weekend to be over so I can begin week one again and get all of my long work days out of the way!

[Drivn2perfection]

So today I got a nice workout in. I was VERY impressed by my Squat numbers... I attempted to do normal deadlifts like the workout requested, but I cant stand doing normal deadlifts. The form is never perfect and I feel much more work in my back and hammies / glutes when I do straight leg. I will be doing straight leg deadlifts from now on after today...

Since it's my second round of this workout, I wanted to write up my numbers from 3 months ago when I last did this exact workout. I can't compare deadlifts , because I did straight last time, but squats were amazing compared to 12 weeks ago...

**SQUATS**
12 Weeks ago= 340lbs x 5 sets x 5 reps
Today = 345/350/355lbs x 5 sets x 6/6/6/6/9 reps
(I did a full 9 reps on my 5th set with 355lbs!!! I was very impressed.)

**Reg. DEADLIFTS**
= 315 x 5 sets x 5 reps ( easy, but form with bent kness pisses me off... I'm doing straight leg next week and from now on. )

***** The routine didn't call for anything else but abs here, but I decided this wasn't enough of a workout...

So I did...

**1 ARM ROW**
= 100lb DB x 3 sets x 12 reps per arm ( easy as hell )

**Calves**

-Standing Calf Raise w/ 45lb plate in hand= 3 sets of 10 reps per leg

-Straight leg Calf Raise machine- 260lbs x 3 sets x 12/11/9 reps



Overall it was a great workout. I wanted to do more but I have a lot of shopping to do and stuff to do before work tonight...

MERRY CHRISTMAS everyone!!! Happy holidays... Have fun with the diets and food

[Drivn2perfection]

So day 2 back at week 1 of my 12 week routine... Today was a long and hard day... Got some good numbers out

-Incline BB Bench- 235lbs x 5 sets x 5 reps

-Shoulder Press DB- 80's x 5 sets x 10/10/10/10/9 reps

-EZ-Bar Close-Grip Bench- (assuming bar is 15lbs)... 135lbs x 5 sets x 10 reps

-EZ-Curl Bar Standing Curls- 105lbs x 5 sets x 10/10/10/9/7 reps

**Cooldown was one set of dips for 20 reps and a set of 15 reps of chest fly.

Also did ab stuff throughout the workout

[Drivn2perfection]

So todya was hell day of the week... High rep legs and back boo! My improvements in weight over the last time I did this exact workout were pretty substancial!

-Sled Squats (Narrow Stance)- 560lbs x 4 sets x 15 reps
( only did 420lbs for the same reps 12 weeks ago. )

-Leg Curls- 115lbs per leg x 4 sets x 15 reps

-Magnum Machine Pulldowns- 270lbs x 4 sets x 15 reps
(form wasnt perfect, I'm keeping weight at 270 next week)

-Hyper-extensions- 60lb DB on chest x 4 sets x 12/12/11/11 reps

-Strt. Leg Calf Machine Raise- 255lbs x 5 sets x 12/10/9/9/8 reps

Did a cooldown on the stairmaster machine to burn calves out a bit more... I did 4 minutes at medium intensity.. Going to raise it by 30 seconds or so every time I do calves ( 3 days a week)

Thanks for reading, if anyone actually reads this anymore.

[Drivn2perfection]

Today's workout was not at full force due to some problems with my anterior(front) delts... I think working 6-7 hours straight the last 2 days in a row without food kind of hindered my recovering process Some numbers were decent, but could have been much better had I been fully recovered...

-Incline DB Bench- 90's x 12/12/12 reps .... & 100's x 11 on last set

-DB Side Raises- 50's x 4 sets x 12 reps

SUPERSET OF...
-DB Standing Curls- 55's x 4 sets x 12/12/12/10 reps ( hard )
W/
-Rope Pushdowns- 115lbs x 4 sets x 12 reps

-Upright Rows- 95lbs x 3 sets x 15 reps ( easy )

[xquick]

gotta keep them cals coming in, you're supposed to be bulking haha, still looks like a good workout to me. hopefully u get some time off work to eat

[Birddog6424]

Great thread. M-stack is on my list to try while I cycle off Universal Test in three weeks (I'm halfway through the six week cycle).

Following with interest! Keep it up!

[Drivn2perfection]

Originally Posted by Birddog6424

Great thread. M-stack is on my list to try while I cycle off Universal Test in three weeks (I'm halfway through the six week cycle).

Following with interest! Keep it up!

Thanks for following along Glad to have you aboard!

[Drivn2perfection]

Today was heavy leg and back day again... I was very impressed by my strength gains! They keep coming, and that's what I like to see

-Squats- 355x5, 355x5, 360x5, 360x5, 370x5.5

-Strt Leg Deadlifts- 405lbs x 5 sets x 5 reps

-1 arm DB Rows- 100lb DB x 2 sets x 12 reps

*Calves*

-Standing Machine Raises- 275lbs x 3 sets x 12/10/8 reps

-1-Leg Calf Raise- 45lb Plate x 3 sets x 10 reps

-Sitting Calf Raise- 100lb DB x 1 set x 40 reps per leg

-Freemotion Calf Machine- 300lbs x 1 set x 20 reps


Overall a great workout with good numbers... Tomorrow hopefully I will be ready for the heavy Chest/shoulder/arm day.

[Drivn2perfection]

I didnt get to post yesterday's workout, but I am back home from vacation. I went down to florida for 11 days.. Now back to full force though I'll be posting today's workout here later on!

[xquick]

awesome man. good to see you back. how was florida? ill bet it was prety nice getitng down there in the sun and beautiful weather. what part did you go to?

[Drivn2perfection]

So today was high rep/ back day... since it's my first week back after 12 or so days off, I have been really sore for the past couple of days...

I started off with Sled Squats and leg curls... unfortunately, after those 7 sets, I started gagging/puking almost and decided to call it quits for the day...

I'm going to do calves/back tomorrow and finish what I didnt do today...

Today I did...

-Sled Squats- 4 sets x 570lbs x 15/15/15/14 reps
(legs were buckling from underneath me as I walked after these sets)

-Leg Curl Machine- 120lbs x 3 sets x 15/15/14 reps
(5lbs above the last time I did these, felt good.)

Did one set of Machine pulldowns at 270lbs, but got sick after that and decided to come home here and rest. I don't wanna go into it too fast and get sick

[Drivn2perfection]

Today was just random stuff I haven't done this week yet... I did some forearm exercises, 7 sets of lat/back exercises... Lastly, I blasted my calves... I wanted to do 10-15 minutes of the stairmaster at the end, but one is broken in my gym and the other was taken And I don't have much time before work. Anyway, I plan to start a new routine that is somewhat of the same split as ken's from the top 8 profiles...

This is what I will be doing for body part splits...

Day 1: Legs/Calves
Day 2: Chest/Tri's (only 2 exercises on tri's)
Day 3: Back/Bi's (only 2 exercises on bi's)
Day 4: Legs/Calves
Day 5: Tri's/Chest/delts (only 2 exercises on chest)
Day 6: Bi's/Back (only 2 exercises on back)
Day 7: Rest

I will do Abdominals most likely on day's that I'm least worn out, probably during back/bi days. (2 days a week or so)

I will be starting a complete log on how it works out for me starting on friday if everything goes as planned. Look forward to having you all follow along

-Brian

[pu12en12g]

Originally Posted by Drivn2perfection

I will be starting a complete log on how it works out for me starting on friday if everything goes as planned. Look forward to having you all follow along

-Brian

Sounds like a plan