Weigh In: 150
Pre-Workout:
Limber 11
Workout:
ASE/L-Glutamine
Barbell Squat:
65x5
185x3
195x2
210x1
Good Morning:
45x5
95x4
115x3
135x2
PR
Dumbbell Lunges:
40x10
40x10
40x10
Glute-Ham Raise:
10
10
10
Barbell Calf Raise:
215x10
215x10
215x10
PR
Hanging Knee Raise:
10
10
10
Post-Workout:
SYN Matrix 6:5
Flexibility Routine
Workout Notes:
The sets on the squat were fairly easy and very clean, I am happy about that as well as my PR on the calf raise.
However, I'd like to talk about my removal of the Romanian Deadlift and replacement of it with the Good Morning.
Whilst I like the Romanian Deadlift, I feel like it was contributing to a further unsymmetrical part of my body as a whole (my Hamstring/Lower Back Strength). The Good Morning is in my opinion a better exercise in terms of hamstring isolation than the Romanian Deadlift. So given that my limiting factor is leg strength on the conventional deadlift, I figure that I SHOULD be able to increase my deadlift further by getting more work directly to my hamstring than my back.
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05-14-2016, 06:30 PM #91
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05-14-2016, 08:05 PM #92
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05-14-2016, 09:03 PM #93
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Nice work on those squats and db lunges!! More PR's!!
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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05-15-2016, 07:35 AM #94
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05-16-2016, 09:03 AM #95
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05-16-2016, 11:35 AM #96
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Hope you enjoyed your weekend and goodluck on your training this week!
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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05-16-2016, 08:57 PM #97
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05-16-2016, 08:59 PM #98
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05-16-2016, 11:20 PM #99
Pre-Workout:
Simple 6
Workout:
Weigh In: 146
ASE + L-Glutamine
Paused Barbell Bench Press:
130x3
140x2
145x1
Seated Barbell Press:
95x3
105x2
115x1
Volume PR
Dumbbell Bench Press:
40x10
40x10
40x10
Skull Crushers:
55x8
55x8
55x10
Hanging Knee Raises:
10
10
10
Post-Workout:
Flexibility Routine
SYN Matrix 6:5
Notes:
This is my last high intensity day till 4 weeks from now! I will in some ways miss this kind've training however, I can't help but want to get back to my higher volume days after I recalculate my 1rms on the compounds (in 3 days when I take a rest day after which I'll proceed to calc my 1rm's and then take another rest day to recover).
I am happy that I was able to hit 115x1 given how fatigued I already was (115x1 was my previous 1rm). I can also see that I should be able to up the reps to 9 on the skull crushers not bad.
Also, since adding my flexibility routine I've noticed I've been a lot more mobile which was really needed, imo given I was stiffer than a plank of cardboard before hand. I'll continue doing so and hopefully I'll improve!
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05-16-2016, 11:47 PM #100
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05-17-2016, 07:58 AM #101
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05-17-2016, 09:01 AM #102
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17783
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05-17-2016, 09:52 AM #103
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05-17-2016, 09:53 AM #104
Congrats on the PR! progress is coming along. Ive begun adding flexibility in my training now...very recently and it relieves stress snd tension.
I dont know if you follow Elliot Hulse on youtube, the video on his flexibility stool for flexibility and the relateds are very informative.Gabber Crew since 2005
The path of the Warrior is lifelong, and mastery is often simply staying on the path. - Richard S. Heckler
If you wanna make an omelette you gotta break some eggs - Tyler Durden
#FEECTING
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05-17-2016, 10:23 AM #105
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05-17-2016, 10:04 PM #106
My flexibility work consists of the following:
Spoiler!
The first two I learned of through my research of westside for skinny bastards and they've been absolutely essential in me getting tight under the bar for squats (previously I had to take a very wide grip but it is slowly coming inward). The last I just youtubed a week ago and it's been instrumental in improving my form. It's not exactly advertised for our demographic but, I've found it works as advertised so I do recommend.
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05-17-2016, 10:45 PM #107
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05-17-2016, 10:49 PM #108
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05-17-2016, 10:50 PM #109
Pre-Workout:
Limber 11
Simple 6
Workout:
Barbell Deadlift:
135x5
300x4
300x4
300x4
225x2
Pendlay Row:
130x3
140x2
145x1
Pullups:
55x6
55x6
55x6
Barbell Shrugs:
155x5
300x4
300x5
300x5
Barbell Curls:
65x10
65x10
65x10
PR
Facepulls:
10
10
10
Hanging Knee Raise:
10
10
10
Post-Workout:
Flexibility Routine
Syn Matrix 6:5
Notes:
I stagnated on my deadlift on my first set I could've got 5 maybe, however I didn't have the energy when I mulled it over after my first set. However, Curls are now up for a 10% increase in weight (rep range is 5-10 on isos) which is some progress.. Perhaps not what I wanted but eh. On shrugs I didn't hit the full 300 for 5; my grip gave out on the first set it wasn't really a strength issue in the traps as so much as my forearms.
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05-17-2016, 10:57 PM #110
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05-17-2016, 10:58 PM #111
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05-18-2016, 06:29 AM #112
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05-18-2016, 03:02 PM #113
2 week review:
I decided before I head down to workout, I would write a small review for the products:
Taste:
The best tasting supplement I've received is the ASE by far. It tastes just like blue raspbarry punch if you put enough water in it.
SYN Matrix is okay, I am not the biggest fan of mangos but, I can't say I find the taste bad.
L-Glutamine imo is better off being mixed in with one of the 2 above given it's unflavored.
Effects:
This stack was aimed for recovery, so does it work? I think it boosts recovery enough to be slightly noticable. It won't allow you to do absolutely asinine amounts of volume, but it can slightly reduce some tension you've built up.
Overall Assessment:
I think smart training combined with a good diet and these supplements when applicable are decent enough to get that last little bit out of you, the evidence for such so far is in this log which has been documented with some good progress. I shall give another assesment 2 weeks from now and then the final one 4 weeks from now.
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05-18-2016, 07:07 PM #114
Pre-Workout:
Limber 11
Simple 6
Workout:
ASE
Barbell Front Squat:
65x5
115x4
125x3
135x3
Good Mornings:
65x5
115x4
120x3
125x3
135x3
PR
Dumbell Lunges:
40x10
40x10
40x10
Glute-Ham Raise:
10
10
10
Barbell Calf Raise:
215x10
215x10
215x10
Hanging Knee Raise:
10
10
10
Post-Workout:
Flexibiltiy Routine
SYN Matrx 6:5
ALSO @NoCarbsNoSugar I had something jus' for you.
Spoiler!
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05-18-2016, 08:47 PM #115
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Solid leg day! Nice work on those Front squats and another PR! Keep it up!
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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05-19-2016, 06:28 AM #116
Nice wheelday and 2 week updates brother, looking forward to your final review. NCNS is gonna like that pic lol.
Gabber Crew since 2005
The path of the Warrior is lifelong, and mastery is often simply staying on the path. - Richard S. Heckler
If you wanna make an omelette you gotta break some eggs - Tyler Durden
#FEECTING
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05-19-2016, 07:19 AM #117
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05-19-2016, 09:30 AM #118
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05-19-2016, 12:42 PM #119
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05-19-2016, 03:40 PM #120
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