Mike's Scivation Xtend Mega Dose Experiment

[mivi320]

Welcome to Mike's journal.

Intro

I have been bulking for the last 17 weeks or so and plan on bulking for another 10-20 weeks. I gained pratically no fat mass in those 17 weeks. I went from 144lbs. to 161lbs. - mostly all lean body mass (LBM). I'm 16 years old (soon to be 17) and am 5'7.

Why I am keeping this log

I am keeping this log to record my workouts, feelings, progress, and most importantly, how I respond to my arsenal of supplements including:

• Mega Dosing Scivation Xtend (10 scoops daily)
• Controlled Labs White Blood/Green Bulge Combo (30 day cycle)
• Scivation Sesamin (1 cap daily)
• Optimum Fish Oil (5g daily)
• Dymatize Elite Whey Protein (1 scoop daily)
• Primaforce Creaform (10g daily)
• MAN Vaporize (1 cap daily once Sesamin runs out)

Expectations

I plan on gaining another 10-12lbs. in a 10 week span. I plan on competing in my very first show in the May 2007 - so this is the year to bulk up!

Workout Program

Tri-Progressive Loading Training (TP-LT)

Intensity loading (Weeks 1-4)
• Week 1: 18 sets per workout , 1 set taken to failure
• Week 2: 18 sets per workout, 1 set taken to failure
• Week 3: 18 sets per workout , 2 sets taken to failure per workout
• Week 4: 18 sets per workout, 2 sets taken to failure per workout

1 body part a week, 1-2 minute rest between sets, 2 sets taken to failure each workout

Volume loading (Weeks 5-7)
• Week 5: 23 sets per workout
• Week 6: 28 sets per workout
• Week 7: 33 sets per workout

1 body part a week, no failure, 30-45 seconds rest between sets

Frequency loading (Weeks 8-10)
• Week 8: 14 sets per workout for Lower, 17 for Upper
• Week 9: 14 sets per workout for Lower, 17 for Upper
• Week 10: 14 sets per workout for Lower, 17 for Upper

Upper/Lower Split, 1-2 minute rest between sets, no failure


Intensity Loading Split (Weeks 1-4)

Monday – Back, Traps
Tuesday – Off
Wednesday – Chest, Shoulders
Thursday – Off
Friday – Legs, Calves
Saturday – Triceps, Biceps, Forearms
Sunday – Off

Monday – Back, Traps
Deadlifts 3x
V-bar Chins 3x
Reverse Grip Barbell Rows 3x
Lat Pulldowns 3x
Cable Rows 3x
Barbell Shrugs 3x

Wednesday – Chest, Shoulders
DB Low Incline Press 3x
DB Flat Press 3x
Flat Bench Cable Flye 3x
Machine Press 2x
DB Side lateral raise 2x
Upright Rows 3x
Cybex OH Press 2x

Friday – Legs, Calves
Leg Extensions 5x
ATG Squats 4x
Cybex Leg Press 3x
Machine Calf Raise 3x
Calf Press 3x

Saturday – Biceps, Triceps, Forearms
CGBP 3x
Pressdowns 3x
Lying French Press 3x
Seated DB Curls 3x
Short-bar Curls 3x
Hammer Curls 3x

Volume Loading (Weeks 5-7)

Week 5 (23 sets per workout)

Monday – Back, Traps
Hammer Chins 4x
Lat Pulldowns 3x
DB Rows 3x
T-bar Rows 3x
Reverse Grip BB Row 3x
Deadlifts 3x
Hyperextensions 2x
Barbell Shrugs 2x

Wednesday – Chest, Shoulders
DB Flat Press 3x
DB Decline Press 3x
Incline Barbell Press 3x
ATrainer Flyes 3x
Seated Smith Machine OH Press 3x
Standing Military Press 3x
DB Side lateral raise 3x
High Pulley Reverse Fly 2x

Friday – Legs, Calves
ATG Squats 5x
Deep Plate loaded Squat Press 3x
Leg Extensions 3x
Cybex Leg Press 3x
Lying Leg Curls 3x
Machine Calf Raise 3x
Calf Press 3x

Saturday – Biceps, Triceps, Forearms
Pressdowns 5x
CG E-z bar Press 3x
Lying French Press 3x
Extra resistance rope pressdown 3x
Incline DB Curls 3x
BB Curls 3x
Hammer bar Curls 3x

Week 6 (28 sets per workout)

Monday – Back, Traps
Hammer Chins 3x
Lat Pulldowns 3x
DB Rows 3x
T-bar Rows 2x
High Pulley Cable Row 2x
Reverse Grip BB Row 3x
Gravitron Assisted Pullups 3x
Deadlifts 4x
Hyperextensions 3x
Barbell Shrugs 2x

Wednesday – Chest, Shoulders
DB Flat Press 3x
Incline Barbell Press 3x
ATrainer Flyes 3x
Incline Cable Flyes 2x
Machine Press 3x
BB Military Press 3x
DB Side lateral raise 3x
Seated DB Side lateral raise 3x
High Pulley Reverse Fly 3x


Friday – Legs, Calves
ATG Squats 5x
Plate loaded Squat Press 5x
Leg Extensions 3x
Cybex Leg Press 3x
Lying Leg Curls 4x
SLDL 2x
Machine Calf Raise 3x
Calf Press 3x

Saturday – Biceps, Triceps, Forearms
Pressdowns 4x
CG E-z bar Press 5x
CGBP 4x
Extra resistance rope pressdown 3x
BB Curls 3x
DB Preacher Curls 3x
Spider Curls 3x
Reverse Preacher Curls 3x

Week 7 (33 sets per workout)

Monday – Back, Traps
Hammer Chins 3x
Lat Pulldowns 4x
DB Rows 3x
T-bar Rows 3x
Seated Cable Row 3x
Reverse Grip BB Row 3x
Gravitron Assisted Pullups 3x
Deadlifts 5x
Hyperextensions 2x
Barbell Shrugs 4x

Wednesday – Chest, Shoulders
DB Flat Press 3x
Incline Barbell Press 2x
ATrainer Flyes 3x
Machine Press 3x
Dips 3x
Military Press 3x
OH Press 3x
DB Side lateral raise 3x
Seated DB Side lateral raise 2x
Reverse Pec Dec 3x
High Pulley Reverse Fly 3x

Friday – Legs, Calves
ATG Squats 5x
Plate loaded Squat Press 5x
Leg Extensions 6x
Cybex Leg Press 2x
Lying Leg Curls 4x
SLDL 3x
Machine Calf Raise 5x
Calf Press 4x

Saturday – Biceps, Triceps, Forearms
Pressdowns 5x
CG E-z bar Press 5x
CGBP 5x
Extra resistance rope pressdown 3x
BB Curls 5x
DB Preacher Curls 4x
Spider Curls 4x
Reverse Preacher Curls 2x

Frequency Loading (Weeks 8-10)
Monday – Upper (Strength 3-6 reps)
Tuesday – Off
Wednesday – Lower (Hypertrophy 6-12 reps)
Thursday – Off
Friday – Upper (Hypertrophy 6-12 reps)
Saturday – Off
Sunday – Lower (Strength 2-6 reps)

Monday – Upper (Strength 3-6 reps)
Bench Press 3x
DB Low Incline Press 3x
Weighted Chins 3x
Cable Rows 3x
OH Press 2x
Barbell Curls 3x

Wednesday – Lower (Hypertrophy 6-12 reps)
ATG Squats 3x
Cybex Leg Press 3x
Leg Extensions 3x
SLDL 3x
Calf Raise 2x

Friday – Upper (Hypertrophy 6-12 reps)
Military Press 3x
Reverse Grip BB Rows 3x
Lat Pulldowns 3x
Flat Bench Cable Flyes 3x
Barbell Shrugs 2x
Pressdowns 3x

Sunday – Lower (Strength 3-6 reps)
Deadlifts 3x
Plate loaded leg press 3x
Leg Extensions 3x
Lying Leg Curl 3x
Calf Press 2x

[mivi320]

Nutrition

About 3,300-3,600 cals daily. Plenty of protein (300g), tons of good carbs and healthy fats.

Conclusion

With the help of this log, I will be able to record my workouts, feelings, and supplementation results. I'm ecstatic to see my progress (especially with the mega dose of Xtend) and hopefully you all will benefit as well!

Recent Pics

http://forum.bodybuilding.com/showpo...&postcount=817

[mivi320]

looks interesting.
im going to be megadosing xtend soon too.

Thanks man.

[beer20]

looks interesting.
im going to be megadosing xtend soon too.

edit:moved my post down,didnt realize you where adding more info

[mivi320]

edit:moved my post down,didnt realize you where adding more info

I'm all through adding info. Thanks man

[mivi320]

1-25-06, Chest/Shoulders, Week 1 (Intensity loading)

DB Incline Press
2x85x6 BIG PR!
75x8
DB Flat Press
3x75x8
Flat Bench Cable Flye
2x30x15
60x4
Cybex Machine Press
215x8
90x25
DB Side Lateral Raise
2x15x15
Cable Upright Row
2x110x10
70x12
Cybex OH Press
110x10
110x7

Notes:

Excellent workout!

Got a huge pump in my chest and medial delts from the WB/GB combo. Sipping on the Xtend throughout the workout also played a big part of setting some solid PRs during tonight's workout.

[mivi320]

1-26-06, Cardio

Went for a jog around the neighborhood today. Great endurance - the citrulline malate must of helped as well as the GB/WB pre-workout

[mivi320]

1-27-06, Legs, Calves, Week 1 (Intensity loading

Leg Extensions
5x130x8
ATG Squats
245x4 BIG PR!
3x210x8
Cybex Leg Press
3x300x12
Machine Calf Raise
50x15
50x10
80x6
Calf Press
3x110x12

Notes:

Great workout.

Was really tired going into this workout, but as soon as I took my Green Bulge and White Blood, I felt very energized and ready to attack the weights. I'm loving the taste of the Xtend too - tastes just like Watermelon Kool-Aid. Been noticing quickey recovery between sets lately as well. So far so good!

-Mike

[mivi320]

1-28-06, Biceps/Triceps/Forearms, Week 1 (Intensity loading)

CGBP
3x135x10
Tricep Pressdowns
3x160x12
Lying French Press
3x75x8
DB Seated Curls
3x35x8
E-z bar curls
85x8
85x6
75x10
DB Hammer Curls
25x15
25x10
30x8 (matched PR)

Notes:

Excellent workout today! Arms got a nice pump from the WB/GB. Mega dosing with Xtend has been great thus far - as I haven't really had any bad cases of DOMS yet. Heck, my legs aren't even sore from yesterday's leg session. My legs usually take a full 5 days to recover, but with the mega dosing of Xtend, they only took one full day! Good stuff!

I'm also looking alot leaner in the abdomen region, even though I'm still bulking. I believe the sesamin and vaporize have something to do with this! So far so good, guys! Stay tuned

-Mike

[mivi320]

1-30-2006, Back/Traps, Intensity loading (Week 2)

Deadlifts
255x3
210x8
210x8
V-bar Chins
+35x6
BWx10
BWx6
Lat Pulldowns
135x6
120x8
100x10
Reverse Grip BB Row
3x135x8
Cable Row
120x8
105x10
105x10
Barbell Shrugs
245x8
245x8
245x8

Notes:

Good workout today.

I rarely get "back pumps" but I actually got one with tonight's workout. Most likely got it from the White Blood. This stuff is amazing. Sipped on my Xtend throughout the workout as usual. Feeling like I'm well-recovered between sets and ready to go ASAP! Great workout!

[beer20]

great job so far!!

[mivi320]

great job so far!!

Thanks man!

[mivi320]

2/1/2006, Chest/Shoulders, Week 2 (Intensity loading)

DB Incline Press
3x85x6 cake
DB Flat Press
3x75x6
Machine Press see notes
215x8
120x20
200x8
200x5
150x10
DB Side lateral raise
20x10
20x8
Cable Upright Row
120x10
120x10
80x15
Cybex OH Press
110x9
110x5

Notes:

Good workout today. Couldn't get in any flat cable flyes because the homo that wears the leotards (sp?) was whoring the cable station. He did like 15 sets of cable crossovers. But yeah, good workout today. Inclines were friggin' sweet.

The pump in my upper pec region was unreal. As always, I took my WB/GB pre-workout, and I feel as if this helped greatly with the pump and endurance I had. People in the gym keep asking me if I'm drinking pink Kool-Aid because the Xtend looks identical to Kool-Aid. I just say "yes" because I don't feel like explaining to them what BCAA is.

[mivi320]

2-03-2006, Legs/Calves, Week 2 (Intensity loading)

Leg Extensions
180x10 BIG PR
180x8
180x7
180x6
180x6
ATG Squats
245x2
210x8
210x8
210x6
Cybex Leg Press
3x305x12
Machine Calf Raise
50x15
50x10
80x7
Calf Press
110x13
110x12
110x10

Notes:

Good workout today. Set some nice PRs. No PR on ATG's because my quads were fatigued from those heavy ass leg extensions.

Actually got a nice quad pump today - very rare for me. Strength is going up nicely. Lovin' the mega dose of Xtend, Green Bulge, and White Blood stack thus far! Nothing but good things are coming from this stack - and expect better things to come in the future!

[mivi320]

2-4-2006, Biceps/Triceps/Forearms, Week 2 (Intensity loading)

CGBP
2x155x8
135x12
Tricep Pressdowns
3x170x10
Lying French Press
85x7
75x8
75x8
Seated Alt. DB curl
40x6
35x8
35x8
E-z bar Curl
85x8
85x6
75x8
DB Alt. Hammer Curls
35x10
35x8
25x10

Notes:

Nice.

Got a big pump in the arms today. People are commenting that I look bigger. And in fact, I am! Weighed in at 163.5 today! Good stuff so far!

[Younglifter16]

damn your a big guy now, you come along way from when you first started. Good luck with the Xtend, should go well, TPPT kicked ass for me.

[mivi320]

Thanks Young.

2-06-06, Cardio, Week 2 (Intensity loading)

-41 minutes cardio on Arc trainer

Notes:

Good workout.

[mivi320]

2-06-06, Back/Traps, Week 3 (Intensity loading)

Deadlifts
255x4 watch out, waitlifter..i'm comin' for ya
255x3
210x10
V-bar Chins
+35x6
BWx10
BWx5
Lat Pulldown
135x7
120x8
95x10
Reverse Grip BB Row
135x5 WTF?
95x15
95x12
Cable Rows
120x8
105x8
90x10
BB Shrugs
265x6
225x8
225x8

Notes:

Good workout. Had a couple PRs - nothing too major. Just a few +1 reps here and there and a 5lb increase on BB shrugs. Progress, nonetheless. Overall, it was a good workout!

Noticed some increased vasularity today during the workout. I usually get a few veiens to "pop" when I'm working out, but today was an exception - I looked like a roadmap! Must be the White Blood!

Going good so far! Stay tuned

[mivi320]

2-8-06, Chest/Shoulders, Week 3 (Intensity loading)

DB Incline Press
90x5 BIG PR!
85x6
85x5
DB Flat Press
70x9
70x9
70x8
Flat Bench Cable Flye
60x6
30x12
30x8
last two sets were straight arm flyes
Machine Press
215x5
130x12
Cable Upright Row
120x10
120x10
120x8
DB Side Lateral Raise
20x8
15x10
OH Press
110x10
110x8

Notes:

Noice.[/QUOTE]

[mivi320]

2-09-06, Cardio, Week 3 (Intensity loading)

-30 mins moderate intensity on Arc Trainer
-2:30 "sprint" on treadmill at 8.5 mph

Notes:

Was tired as hell today. Absolutely no endurance at all. Felt lethargic the entire time. I usually average 192-207 strides per minute, but today I only averaged 152

Just one of those days..

[mivi320]

2-10-06, Legs/Calves, Week 3 (Intensity loading)

Leg Extensions
2x180x10
3x180x6
ATG Squats
250x3
210x8
210x5
215x4
Cybex Leg Press
3x310x12
Machine Calf Raise
50x15
50x10
80x7 (matched PR)
Calve Press
3x110x13

Notes:

Yep. Pretty satisfied with this workout. Who wouldn't be? Look at all that purty blue!

Got a huge pump in the calves today!

I feel as if the Xtend helped greatly with this workout, as I was feeling extremely tired before working out tonight. As soon as I began sipping the Xtend, I got a quick energy rush. Must be the Citruilline Malate.

Strength keeps shooting on up. Look at all those beautiful PRs! Lovin' the stack and mega dosing so far!

[mivi320]

2-11-06, Biceps/Triceps/Forearms. Week 3 (Intensity loading)[/b]

CGBP
2x160x6
145x10
Tricep Pressdown
3x170x12
Lying French Press
85x7 (matched PR)
75x8
75x8
Seated Alt. DB Curl
3x40x6
E-z Bar Curl
90x5
75x10
75x8
DB Alt. Hammer Curls
35x10
35x7
20x10

Notes:

Amazing pump right now.

[357mag]

Very interesting read, man i wish i where young like your age, your my height, you must be the biggest guy in your grade with that size on that height! haha, congrats for the great gains, keep us posted. Makes me wonder if the aminos or glutamine from the xtend isn't helping you pump up as well.

[mivi320]

Very interesting read, man i wish i where young like your age, your my height, you must be the biggest guy in your grade with that size on that height! haha, congrats for the great gains, keep us posted. Makes me wonder if the aminos or glutamine from the xtend isn't helping you pump up as well.

Thanks man.

Yeah, I'm pretty much the biggest guy in the school.

I'm almost positive the white blood and green bulge contribute to the pump, but there's no doubt that the aminos and glutamine help.

Thanks for stopping by!

[mivi320]

Well guys, I've been sick the last 3 days. Congestion, watery eyes, clogged ears, sore throat. The whole deal.

As a result, I've stopped mega dosing with Xtend and taking GB/WB the last 3 days.

It's amazing how much "fuller" I look when I'm on that stuff.

Anyway, I'll be switching routines as well. Starting this routine tomorrow (very similar to Beast's current routine) :

Spring Bulking Routine

Wednesday - Chest/Shoulders/Triceps.
• Bench Press 3 X 3-5
• DB Incline Press 3 X 6-10
• Cable Flyes 6 X 10-12
• Seated Barbell Military Press 3 X 3-5
• DB Side lateral 3 X 6-12
• CGBP 3 X 6-10
• V-bar Pressdown 3 X 6-12


Thursday - Back/Traps/Biceps.
• Weighted Chin up 3 X 3-5
• Lat Pulldown 3 X 6-12
• Seated Cable Row 3 X 6-10
• T-Bar Row 3 X 10-12
• Barbell Shrug 3 X 6-10
• CG Ez bar Shrug 3 X 6-10
• Rear Delt Raise 6 X 10
• BB Curl 3 X 3-5
• 1-Arm DB Preacher Curl 3 X 10
• Reverse grip preacher curl 3 X 10

Friday - Legs.
• ATG Squats 1 X 20
• Leg Press 1 X 20
• Leg Extensions 3 X 12-15
• Leg Curl 3 X 12-15
• DEEP SLDL 3 X 12
• Leg Press Raise 3 X 12-15
• Machine Calf Raise 3 X 12-15
• Lying Leg Raise 3 X 10
• Crunches 3 X 10
• Hyperxextensions 3 X 10



Saturday - Chest/Shoulders/Triceps.
• DB Flat Bench 3 X 4-8
• Incline DB Bench 3 X 6-10
• Cable Crossovers 6 X 10-12
• DB Shoulder Press 3 X 6-12
• DB Lateral 2 X 6-10
• Seated DB lateral 3x10-12
• Lying French Press 3X 8-12
• Pressdown 3 X 6-10

Monday - Back/Traps/Biceps.
• Hammer Chins 3x*
• V-Bar Lat Pulldown 3 X 6-10
• Reverse Grip BB Row 3 X 6-10
• T-Bar Row 3 X 10-12
• BB Shrug 6 X 6-10
• DB Rear Delt Raise 3 X 10
• Cable Reverse Fly 3 X 8-12
• Seated DB Alt. Curl 3 X 8-12
• EZ Bar Curl 3 X 5-6
• High Pulley Curl 3 X 10


Tuesday- Legs.
• Squats 3 X 6-8
• Machine Calf Raise 3 X 6-8
• SLDL 3 X 6-8
• Calf Press 3 X 20-40
• Leg Extension 3 X 6-10
• Leg Curl 3 X 6-10
• Weighted Hyperextensions 3 X 12-15
• Decline Crunch 3 X 10
• Machine Crunch 3 X 10

SUNDAYS OFF

• 10-20 mins cardio after workouts 2 times a week

Will continue mega dosing with Xtend and finish up my GB/WB stack so I can recover from the ****load of volume.

[mivi320]

2-15-06, Chest/Shoulders/Triceps A

Barbell Flat Bench Press
205x3
205x3
200x4
DB Incline Press
70x8
70x7
70x6
Flat Bench Cable Flye
20x12
30x12
30x12
30x10
30x10
60x3
Barbell Military Press
135x5
135x4
135x4
DB Side Lateral Raise
15x12
15x10
15x8
CGBP
135x8
155x3
155x3
Tricep Pressdowns
2xSTACKx10
140x12

Notes:

Awesome workout!

[mivi320]

2-16-06, Back/Traps/Biceps Workout A

Weighted Chins
3x+35x3
Lat Pulldowns
135x10
135x6
120x10
Cable Rows
125x8
95x12
95x12
CG Ez bar Shrug
3x165x12
Powercleans
135x8
135x6
135x5
Rear Delt Raise
6x12x12
Barbell Curls
2x105x4
103x3
1-Arm DB Preacher Curl
3x20x12

Notes:

Great workout tonight!

Got a huge pump in the lats - which is very RARE for me! Awesome!

[beer20]

Well guys, I've been sick the last 3 days. Congestion, watery eyes, clogged ears, sore throat. The whole deal.

As a result, I've stopped mega dosing with Xtend and taking GB/WB the last 3 days.

It's amazing how much "fuller" I look when I'm on that stuff.

Anyway, I'll be switching routines as well. Starting this routine tomorrow (very similar to Beast's current routine) :

Spring Bulking Routine

Wednesday - Chest/Shoulders/Triceps.
• Bench Press 3 X 3-5
• DB Incline Press 3 X 6-10
• Cable Flyes 6 X 10-12
• Seated Barbell Military Press 3 X 3-5
• DB Side lateral 3 X 6-12
• CGBP 3 X 6-10
• V-bar Pressdown 3 X 6-12


Thursday - Back/Traps/Biceps.
• Weighted Chin up 3 X 3-5
• Lat Pulldown 3 X 6-12
• Seated Cable Row 3 X 6-10
• T-Bar Row 3 X 10-12
• Barbell Shrug 3 X 6-10
• CG Ez bar Shrug 3 X 6-10
• Rear Delt Raise 6 X 10
• BB Curl 3 X 3-5
• 1-Arm DB Preacher Curl 3 X 10
• Reverse grip preacher curl 3 X 10

Friday - Legs.
• ATG Squats 1 X 20
• Leg Press 1 X 20
• Leg Extensions 3 X 12-15
• Leg Curl 3 X 12-15
• DEEP SLDL 3 X 12
• Leg Press Raise 3 X 12-15
• Machine Calf Raise 3 X 12-15
• Lying Leg Raise 3 X 10
• Crunches 3 X 10
• Hyperxextensions 3 X 10



Saturday - Chest/Shoulders/Triceps.
• DB Flat Bench 3 X 4-8
• Incline DB Bench 3 X 6-10
• Cable Crossovers 6 X 10-12
• DB Shoulder Press 3 X 6-12
• DB Lateral 2 X 6-10
• Seated DB lateral 3x10-12
• Lying French Press 3X 8-12
• Pressdown 3 X 6-10

Monday - Back/Traps/Biceps.
• Hammer Chins 3x*
• V-Bar Lat Pulldown 3 X 6-10
• Reverse Grip BB Row 3 X 6-10
• T-Bar Row 3 X 10-12
• BB Shrug 6 X 6-10
• DB Rear Delt Raise 3 X 10
• Cable Reverse Fly 3 X 8-12
• Seated DB Alt. Curl 3 X 8-12
• EZ Bar Curl 3 X 5-6
• High Pulley Curl 3 X 10


Tuesday- Legs.
• Squats 3 X 6-8
• Machine Calf Raise 3 X 6-8
• SLDL 3 X 6-8
• Calf Press 3 X 20-40
• Leg Extension 3 X 6-10
• Leg Curl 3 X 6-10
• Weighted Hyperextensions 3 X 12-15
• Decline Crunch 3 X 10
• Machine Crunch 3 X 10

SUNDAYS OFF

• 10-20 mins cardio after workouts 2 times a week

Will continue mega dosing with Xtend and finish up my GB/WB stack so I can recover from the ****load of volume.

thats a nice looking routine

[mivi320]

thats a nice looking routine

Thanks man!

It's very similar to Beast's training routine.

BTW, do you have a log I can follow?

Thanks for following!

[mivi320]

2-17-06, Legs/Core Workout A

ATG 20 Rep Squats
175x20 cake
20 Rep Cybex Leg Presses
305x20 tough
Leg Extensions
140x12
140x10
140x8
Lying Leg Curls
80x12
80x12
80x12
DEEP SLDL
145x12
145x8
145x8
Calf Press
3x110x15
Machine Calf Press
50x10
50x8
90x3
Leg Raise
BWx15
BWx10
BWx10
Crunch
3xBWx15
Hyperextensions
3xBWx12

Notes:

Lots of volume today - and high reps. Felt lightheaded, but pulled off a great workout. Good stuff!