mormonpickett MyProtein 4 product stack!!!

[mormonpickett]

About Me:
Firefighter
Paramedic School (finish next month)
5'8", 226lb
Competed 5x in bodybuilding
Train 4x/week with weights, 3x/week cardio
Work schedule is 48 hours on, 4 days off


Pretty excited to start this stack. I haven't had MyProtein products before, so this will be good! I'll be sure to include pics and updates as frequently as I can.

[mormonpickett]

Back/Shoulders

Wide Grip Lat Pull Downs
18
15
12
10
8
8
8

Plate Loaded Rows Machine
2 plates per side x 15
3 plates per side x 10
3 plates per side x 10
3 plates per side x 15

DB Rows(Bent over 90 degrees)
70x15
80x12
100x10
100x10
100x10

DB Side Raises
15x20
25x12
25x12
25x12
25x12

Barbell Front Raises
45x15
45x15
45x15
45x15

DB Rear Delt Flys(Chest against an incline bench)
15x15
15x15
15x15
15x15
15x15

DB Standing Shoulder Press
35x15
50x12
60x8
60x8
60x8
^The hardest thing about these is just getting the DB's up and over your head.

Straight Arm Pull Downs
15
12
10

^Super Set w/
Wide Grip Pull Ups
5
5
5

DEAD. This was a really high volume, 90 min workout. I didn't even get to try the pre today yet. I mixed 3 scoops of aminos in my 32oz Gatorade bottle because these aminos taste pretty weak. I got about 6g leucine with those scoops. Mixed fine, tasted good and refreshing. Wasn't heavy-was light on the stomach and light in flavor. Not bad, just different for me.

You'll notice I do my isolation type exercises before I do my compounds. For example, the lat pull downs before rows and the side raises and front raises before presses. This is for 2 reasons. 1-to pre exhaust the muscle. Really get the blood pumpin in that area so that is the area that is getting worked the most. 2-it requires you to go lighter, reducing injury and making you leave your ego at the door.

[Heizz]

DAYMN. That's a high volume workout.

What are your current goals (bulk/cut)?

[mormonpickett]

DAYMN. That's a high volume workout.

What are your current goals (bulk/cut)?

Well I'm in a unique circumstance. My first priority right now is my career. I just recently got hired as a full time firefighter. I've been working part time and been going through paramedic school. Part of being a new firefighter is going through a military type camp so cardio needs to be on point. At the same time I don't want to get "small" ha. I'm 230 right now, so if I cut down to 215 I honestly wouldn't mind.

BUT fire culture is different too. We eat together as a crew. We buy in for the meals together, so I eat pretty much whatever the other guys eat. And at this point, I'm at the bottom of the totem pole and have to "prove myself" a little bit. So I can't just bring my own food and not eat with them. That would look like I don't want to be part of the team.

So for now, I eat super clean on my days off, then eat whatever they have me eat with them at the station. The fire schedule is 2 days on (48 hours) then 4 days off. I'm currently doing my hours for the paramedic program so that's the schedule I'm on right now.

Tomorrow is LEG DAY! Can't wait

[SkyFlight23]

Well I'm in a unique circumstance. My first priority right now is my career. I just recently got hired as a full time firefighter. I've been working part time and been going through paramedic school. Part of being a new firefighter is going through a military type camp so cardio needs to be on point. At the same time I don't want to get "small" ha. I'm 230 right now, so if I cut down to 215 I honestly wouldn't mind.

BUT fire culture is different too. We eat together as a crew. We buy in for the meals together, so I eat pretty much whatever the other guys eat. And at this point, I'm at the bottom of the totem pole and have to "prove myself" a little bit. So I can't just bring my own food and not eat with them. That would look like I don't want to be part of the team.

So for now, I eat super clean on my days off, then eat whatever they have me eat with them at the station. The fire schedule is 2 days on (48 hours) then 4 days off. I'm currently doing my hours for the paramedic program so that's the schedule I'm on right now.

Tomorrow is LEG DAY! Can't wait

What meals do you guys normally cook?

[mormonpickett]

What meals do you guys normally cook?

Just got off shift this morning. The meals for this last round were:

Jalepeno Brautwurst and tator tots

Meatloaf w/ sausage and bacon, with creamed corn

Scrambler (eggs, hash browns, onions, peppers, bacon, sausage) with toast

Ribs and baked beans w/ corn bread

^^^As you can see, not the most healthy stuff at all lol. And they eat 2 meals a day. I bring a bunch of healthy snacks and drink like 4-6 protein shakes while I'm on shift. Not ideal at all

[mormonpickett]

LEGS!!!

5 min on bike to warm up knees

Seated Leg Curls
18
15
12
10
10

Leg Extensions
15
15
12
10
10

Squats
135x10
225x10
315x10
335x8
365x5
315x8
315x5
315x5
315x5

Straight Leg Deads
135x10
225x10
275x8
275x8
275x6
275x6
275x6

Hack Squats
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 10
2 plates per side x 10

Seated Calf Raises
20
15
12
10
10
10
10
10

Leg Press Calf Extensions
4 plates per side x 15
4 plates per side x 15
5 plates per side x 12
5 plates per side x 10
5 plates per side x 10
5 plates per side x 10, 4 plates x 10, 3 plates x 12, 2 plates x 15 (Drop Set)

15 min on stair stepper, high intensity

GREAT workout today. Leg day is usually my longest day. I smashed the pre workout before the gym and had an amazing workout with high energy the entire time. I was pretty surprised. I usually slow down during my leg day but not today. The blue raspberry flavor is very strong. I'll have to try mixing it with some more water next time. Mixed perfectly fine though.

[SkyFlight23]

Just got off shift this morning. The meals for this last round were:

Jalepeno Brautwurst and tator tots

Meatloaf w/ sausage and bacon, with creamed corn

Scrambler (eggs, hash browns, onions, peppers, bacon, sausage) with toast

Ribs and baked beans w/ corn bread

^^^As you can see, not the most healthy stuff at all lol. And they eat 2 meals a day. I bring a bunch of healthy snacks and drink like 4-6 protein shakes while I'm on shift. Not ideal at all

Mate, the menu sounds delicious...however, it's a lot of fats and I love carbs.

[mormonpickett]

Well guys, my hamstrings are already sore. That means I'm gonna be demolished. It's pretty rare that I'm sore the same day as the workout, but when I am, it's bad the next few days. Yeah buddy

[Heizz]

Those leg workouts..... look KILLER.

I'd be on the couch for a week, hahah!

Looks great!

[mormonpickett]

Chest!

Machine Flys
15
12
10
10
10

DB Incline Flys
30x15
40x12
50x10
50x10
50x10
50x10
50x10

DB Flat Bench(Elbow was feelin good today!)
70x15
95x10
110x8
110x8
110x7
110x6

Machine Flys (second time)
15
15
15

Another amazing workout. Really liking this pre. I have to mix it with quite a bit of water, but that's alright. It gives me just a slight tingle/itch feeling but not too over powering.

I do flys before my press to really activate and pre exhaust my chest muscles.

[SkyFlight23]

Chest!


I do flys before my press to really activate and pre exhaust my chest muscles. [/b]

134 reps before your main press... sheesh m8

[Heizz]

Chest!

AKA BEST DAY

[mormonpickett]

Back !

Assisted Pull Ups
10
8
8
6
6

Barbell Rows
135x15
185x10
205x10
225x10
245x8
275x5
275x5
275x5
275x5
275x5
225x10
225x10
225x10
225x10

T-Bar Rows(With 25lb plates for a great range of motion)
4 plates x 15
6 plates x 10
6 plates x 8
6 plates x 8
6 plates x 8

Deadlifts
225x5 (with 3 shrugs at top of each rep)
315x5 (with 2 shrugs at top of each rep)
315x5 (with 2 shrugs at top of each rep)
365x4
365x4
365x4
365x4

Shrugs with 45lb plates (as I was unracking my deadlift weight)
20 reps
20 reps
20 reps

Freakin killed it today. I love back. I'm noticing my workouts tend to have a ton of volume. I can't help but go hard whenever I go to the gym. I only get to lift 4 days a week because I work 2 days on at the station and we don't lift there, so I go hard on the 4 days I can. I go back on shift tomorrow so I'll be gone for 2 days but I'll post when I get back

The aminos taste pretty weak tasting. I've been doin 2 scoops in a 32oz bottle. Not saying the weak taste is bad or good just making a note of it

[SkyFlight23]

Back !

T-Bar Rows(With 25lb plates for a great range of motion)

The aminos taste pretty weak tasting. I've been doin 2 scoops in a 32oz bottle. Not saying the weak taste is bad or good just making a note of it

The motion + muscle mind connection are extremely important! 25 lb plates for T-Bar Rows are a necessity! No worries, all feedback and criticism are important for growth.

[mormonpickett]

Arms!

Just got off shift this morning. Didn't workout for 2 days. Felt freakin excited to get into the gym again

Barbell Curls:
40x20
50x20
50x20
50x20
50x20

^Holy pump. My arms were in some serious pain. These were strict curls

Tricep Cable Pushdowns (Bar)
15
15
15
15
15

^Super Set w/
Bodyweight Dips (Feet raises on a bench)
10
10
10
10
10

DB Preacher Curls
25x15
35x10
35x8
35x8
35x8
20x15

Tricep Rope Pushdowns
15
15
12
10
10
10

^Super Set w/
Plate Curls
25lb plate x 10 x 5 sets

Great workout today. My elbow was feelin great (it usually hurts on tricep movements) and I had an insane pump. The pre workout is workin great with the aminos and protein. This stack is awesome. Can't wait for legs tomorrow

[SkyFlight23]

Insane amount of volume.
Is there a gym at the fire station?

[mormonpickett]

Insane amount of volume.
Is there a gym at the fire station?

There is. Sometimes we workout together but it's more like crossfit/circuit type stuff. This last 48 though we were running too many calls. If we ever get a call mid workout we're just soaked in sweat when we go on the call haha. Then we get back, try to shower, then get another call so jump out the shower half way, ect ect. It can get pretty hectic. I plan on using my work days as cardio days

Legs!

3min on bike to warm up knees

Lying Leg Curls
20
15
12
10
8

Squats
135x15
135x15
225x10
275x10
315x10
365x6
385x4
315x5(super slow)
225x10(close stance)
225x10(close stance)

Straight Leg Deads
135x15
135x15
135x15
135x15
135x15

Calf Raises(Standing on a block with free weight)(I've never done them this way)
135x15
135x15
135x15
135x15
135x12

^Super Set w/
Bodyweight Calf Raises
10 reps each set squeezing hard

Seated Calf Extensions
15
15
15
15

Great workout. I went with my little brother today. We push each other. I usually do more sets of squats than this but I don't usually go much heavier than 315. I used my brother to spot me while I had him here today.

Workout was at 5:30am. MyPre helped a ton to get me goin that early. I might sip on some extra aminos today to help with recovery because I'm usually dominated from legs for 3-4 days.

[SkyFlight23]

There is. Sometimes we workout together but it's more like crossfit/circuit type stuff. This last 48 though we were running too many calls. If we ever get a call mid workout we're just soaked in sweat when we go on the call haha. Then we get back, try to shower, then get another call so jump out the shower half way, ect ect. It can get pretty hectic. I plan on using my work days as cardio days



Calf Raises(Standing on a block with free weight)(I've never done them this way)
135x15
135x15
135x15
135x15
135x12

Have you tried using a smith machine for standing calf raises on a block? There's more stability, and you'll be able to focus on the pump without having to worry about falling off.

[mormonpickett]

Have you tried using a smith machine for standing calf raises on a block? There's more stability, and you'll be able to focus on the pump without having to worry about falling off.

Yeah I've done those. Smith was taken and gym doesn't have a block. We just put 25lb plates under our feet and did them that way. Pretty ghetto but I actually got a crazy calf pump and was super surprised

[Heizz]

These workouts are absolutely insane.

The volume would have me:

[SkyFlight23]

Yeah I've done those. Smith was taken and gym doesn't have a block. We just put 25lb plates under our feet and did them that way. Pretty ghetto but I actually got a crazy calf pump and was super surprised

WHAT?! WHY!
I would have the most difficult time trying to stay balanced on free weight calf raises.

[mormonpickett]

Back

Pull Ups
40 (took a lot of sets)

Lat Pull Downs Machine
15
12
10
10
10

DB Rows
60x15
90x10
110x8
110x8
110x8
110x8
110x8
110x8

^I do these very strict. No bouncing at the top of the movement, full stretch, and I put my hand on a flat bench, so I'm bent almost 90 degrees when doing these. I'm pretty proud of my back.

T-Bar Rows (25lb plates for a greater range of motion)
4 plates x 12
5 plates x 10
6 plates x 8
6 plates x 8
6 plates x 8
6 plates x 8

20min cardio walking at an incline Heart Rate 155-160

I loved todays workout. Back felt thick and full after those dumbbell rows. This was at 5am too. The pre is givin me plenty of energy to go hard. Gym aggression has seemed pretty good as well.

[mormonpickett]

These workouts are absolutely insane.

The volume would have me:

So I've worked out with 3 diff guys the last couple weeks and I'm realizing I do so much volume that they can't keep up. That's just how I train. I figure if I can do another set, why not. Push myself to the limits. As long as my nutrition is on point then I'm good. I'll post up my diet today later

[Heizz]

Back

Pull Ups
40 (took a lot of sets)

That is my FAV way to start a BACK workout. Pullups to failure, and then the back workout begins.

Get that pump right from the beginning.

[mormonpickett]

Shoulders

Plate Side Raises
10lb x 15 slow and strict x 5 sets

Shoulder Press Machine
20
18
15
12
10
8
6

Cable Side Raises
15
12
10
10
10

Barbell Front Raises
50x15 x 5 sets

^Super Set w/
35lb plate front raises
x 15 each set

Rear Delt Flys (Chest against bench)
20 x 15 x 5 sets

^drop down to 15lb and stand up, go till failure each set

Seated Side Raises
20 x 10 x 4 sets

Seated Front Raises
20 x 10 x 4 sets

Smith upright rows
95 x 15 x 5 sets

So basically when I do shoulders, I only do 1 press (due to my elbow) and then a TON of raises from all angles. Want to make sure I hit every section of the delt. I had a wicked pump from this workout, and I didn't need to go very heavy. Delts are fun, but painful AF.

Just so you guys know, I'm mixing 2-3 scoops of the aminos in a 32oz gatorade bottle. Seems to workout perfect, and I'm happy knowing I'm getting plenty of Leucine during my workout. That's the key amino that I pay attention to.

[SkyFlight23]

I have also been striving for higher reps on dumbbell lateral raises.
10 -> 15/20.
Sickening pump...even with poor lighting haha.

[mormonpickett]

Today's Food Intake:

Protein Shake (250)
2c Oat Squares (cereal) with 2c milk (600)

---Gym---

Protein Shake w/ (800)
-oats
-banana
-milk
-peanut butter

1/2c dry rice, cooked (600)
1/2lb shrimp
Teryaki Sauce

5 eggs (600)
3 bacon
cheese

1/2lb chicken (300)
1/2 stalk asparagus

1/2lb ground beef (600)
1/2c refried beans
1/2 avocado

1 scoop casein protein (300)
Peanut Butter


The numbers by the side are the estimated calories. So about 4,000 today

As you can see, the 2 meals next to my workout had carbs, the rest were mostly fat and protein. Today was an "ideal" day for me. That's how I would like my diet to always be, but sometimes I cheat or make a PB + J or eat out. All about balance in my opinion

[1JFS3]

Just read this entire log; looks solid!

I always go away on a little BB vacation, but I always find myself back here..

[mormonpickett]

Legs and Deads/Traps (Weird Combo)

5min on bike to warm up knees

Lying Leg Curls
15
12
10
8
8
8

Leg Extensions
15
12
10
10
10
10

Hack Squat Machine (kinda funky machine) Feet at bottom (quad focus) weight in heels
1 plate per side x 15
2 plates per side x 15
3 plates per side x 8
3 plates per side x 8
3 plates per side x 8
3 plates per side x 8
3 plates per side x 8
2 plates per side x 10
2 plates per side x 10
2 plates per side x 10

Single Leg DB Squats (leg up on a bench)
30x15
50x15
70x8
70x8
70x8
70x8
70x8

Deadlifts
225x5
315x5
365x5
405x4
405x4
405x4

Shrugs (with 45lb plates from deads as I unracked it)
25
25
25
25

20min carido after this.

GREAT workout. I haven't done that hack machine or the single DB squats in a long time. Tore my quads up. Finishing with deads was pretty crazy too. Gonna be drinking some extra aminos the next couple days

I go on shift tomorrow, so I'll be gone for 2 days. I usually don't workout when I'm on shift. They're my "rest" days and if I do exercise it's mostly cardio. I'll be back soon