How was your leg workout?
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03-01-2013, 12:25 PM #91
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03-01-2013, 12:40 PM #92
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03-01-2013, 01:02 PM #93
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
So I need to get caught up with my workouts. I've got 2 that I need to log. Today, I hit legs and yesterday morning before work I hit arms & shoulders. I will log my leg workout first and then follow up with yesterday's workout.
As has been the case, when I work legs I drive to the Gold's across town. Simply put, they have better leg equipment and no one uses them. I was anxious to get in because my schedule has been thrown a bit off because of tweaking my back. So, I couldn't wait to see how my legs would respond with some additional time off between sessions.
Instead of doing my regular warmup on the treadmill, I decided to take some additional time to stretch out my legs and especially my lower back. Since tweaking it a little over a week ago and several chiropractor visits later, my back is feeling good. So, I thought it best to take some additional precautions so as not to re-aggrivate it.
15 minutes of active stretching.
Hack Squats (30 seconds rest between sets)
Set 1 - 324 x 8
Set 2 - 324 x 8
Set 3 - 324 x 8
Set 4 - 324 x 8
Set 5 - 324 x 8
Set 6 - 324 x 8
Set 7 - 324 x 8
Set 8 - 324 x 8
2 minute rest
Leg Extensions (since I completed all 8 sets for 8 reps last session, I went up 10 lbs to 140. Rest was still 30 seconds.)
Set 1 - 140 x 8
Set 2 - 140 x 8
Set 3 - 140 x 8
Set 4 - 140 x 8
Set 5 - 140 x 8
Set 6 - 140 x 7
Set 7 - 140 x 7
Set 8 - 140 x 6 (quads felt like they would split open at any minute)
2 minute rest
SLDL (30 seconds rest between sets. also kept reps to 5 because I was nervous about my lower back)
Set 1 - 225 x 5
Set 2 - 225 x 5
Set 3 - 225 x 5
Set 4 - 225 x 5
Set 5 - 225 x 5
Set 6 - 225 x 5
Set 7 - 225 x 5
Set 8 - 225 x 5
2 minute rest
Lying Leg Curls (increased weight by 10 lbs over last session. 30 seconds rest)
Set 1 - 120 x 8
Set 2 - 120 x 8
Set 3 - 120 x 8
Set 4 - 120 x 8
Set 5 - 120 x 8
Set 6 - 120 x 7
Set 7 - 120 x 6
Set 8 - 120 x 6
2 minute rest
Calve Extensions (high reps. stay in the 20-30 range, 5 sets)
1 minute rest between sets
Set 1 - 150 x 25
Set 2 - 150 x 25
Set 3 - 150 x 22
Set 4 - 150 x 22
Set 5 - 150 x 17 (calves were cramping while performing the last 2 sets)
Legs felt strong throughout the entire workout. The extra time off had them feeling fresh and I knew after my first working set that it was going to be a good session. I used 2 scoops of Perform due this being the toughest and longest workout that I do. It definitely helps when you don't run out of Perform during your workout like last time! Even though I felt strong going into the workout, I was a bit surprised that I was able to keep up with pace considering I went up in weight on 2 of the 4 lifts. I think taking Perform consistently, both training and non-training days, is helping my recovery abilities. Very pleased with today's session. I will be posting my arms & shoulders workout a bit later tonight.
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03-01-2013, 01:10 PM #94
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
dang 30 sec rests must have been nuts. Do you just sip on perform inbetween during that time? Glad you feel like its helping, I know it helps me
The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-01-2013, 02:42 PM #95
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03-01-2013, 03:47 PM #96
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03-01-2013, 06:12 PM #97
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03-01-2013, 10:13 PM #98
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03-02-2013, 05:08 AM #99
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
I just checked out endurance. It looks like Perform + beta alanine and creatinol. Correct? I might need to check this out after I'm done with Perform. If Endurance is the "extra strength" version of Perform, that might be the way to go. I know some people don't like the "tingling" feeling they get from beta alanine, but that doesn't bother me.
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03-02-2013, 06:29 AM #100
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03-02-2013, 06:43 AM #101
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03-02-2013, 03:00 PM #102
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03-03-2013, 09:47 PM #103
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03-04-2013, 02:30 AM #104
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03-04-2013, 02:58 AM #105
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
I was back in the gym on Saturday hitting Chest & Back. The last couple of workouts, I've been careful not to re-injure my back. Additional stretching as well no direct back work has allowed me to recover at what I feel is a better than average pace. Saturday was the first day that I was going to be doing any kind of work for my back. I did not follow my current routine, for back, at all. Instead, I opted to do some very light work with light weights. I just wanted to ease my back into things and see how it felt. I did some chins, bb rows and some very light deads. Good call on my part as my back felt really good. Next time around, I will be back on routine.
As for chest, I went ahead and hit it hard and quick. My chest was feeling pretty good early in the warmups, so I decided to increase my weights and cut back on the reps. Instead of 8 x 8, I went with 5 x 8.
DB Presses (30 seconds rest between sets)
Set 1 - 90 x 5
Set 2 - 90 x 5
Set 3 - 90 x 5
Set 4 - 90 x 5
Set 5 - 90 x 5
Set 6 - 90 x 5 (after this set, I increased my rest to 40 seconds)
Set 7 - 90 x 4
Set 8 - 90 x 4
Incline Flyes (30 seconds rest, back to 8 x 8)
Set 1 - 40 x 8
Set 2 - 40 x 8
Set 3 - 40 x 8
Set 4 - 40 x 8
Set 5 - 40 x 8
Set 6 - 40 x 8
Set 7 - 40 x 6
Set 8 - 40 x 5
Decline Flyes (30 seconds rest)
Set 1 - 50 x 8
Set 2 - 50 x 8
Set 3 - 50 x 8
Set 4 - 50 x 8
Set 5 - 50 x 7
Set 6 - 50 x 6
Set 7 - 50 x 4 (didn't complete the last set. Form was getting to shaky and didn't want to risk something bad happening)
Good workout for me and my chest felt great. Increasing the weight and dropping the reps really shocked my chest. Perform did what it has been doing and helped me push through some tough sets and recover for the next one. I did change up a bit on the Perform for this workout. Instead of going with 2 scoops or a 1 1/2 scoops, I went with 1/2 scoop to start. Once I ran out (after db presses), I put another 1/2 scoop in my shaker and refilled with water. This worked out pretty well for me. Of course the taste wasn't as strong as usual, but I also won't be burning through as much Perform either. That's a win in my opinion!
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03-04-2013, 08:25 AM #106
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03-04-2013, 08:47 AM #107
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03-05-2013, 06:15 AM #108
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
Looks like I've only got about two more days left of Perform . Seems like it has gone by pretty quick. With that being said, I decided to hit the gym early before work today (5:00 am). Never been a big fan of working out super early. Especially when it's cold outside.
This morning, I hit shoulders and did some cardio. Never been a fan of cardio, but felt like I needed to add a bit back into my workouts. I only hit shoulders because I worked arms a couple of days ago and I had skipped some shoulder work when I tweaked my back.
Side Laterals (30 seconds rest)
Set 1 - 35 x 8
Set 2 - 35 X 8
Set 3 - 35 x 8
Set 4 - 35 x 8
Set 5 - 35 x 8
Set 6 - 35 x 7
Set 7 - 35 x 5
Set 8 - 35 x 4 (faded fast towards the last couple of sets)
2 minute rest
Bent over, rear laterals (30 seconds rest)
Set 1 - 40 x 8
Set 2 - 40 x 8
Set 3 - 40 x 8
Set 4 - 40 x 8
Set 5 - 40 x 8
Set 6 - 40 x 8
Set 7 - 40 x 6
Set 8 - 40 x 5
Shoulders felt good, but was hard for me to really get into it. It takes me a little while to get going once I get up. After shoulders, I hit the stair master for 25 minutes. Then it was time for me to race home and get ready for work. Lucky for me, my boss will be gone the rest of the week and I can update my log when I should be working! (Although, I make sure not to abuse this)
I will take off tomorrow (from lifting, not working) and get one last workout in with Perform on Thursday. I've enjoyed it so far and hate to see this log coming to an end.
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03-05-2013, 08:30 AM #109
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
I love working out in the morning! Otherwise I just think about my workout all day XD
I'll check back to see your last workout with perform. Sad dayThe 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-05-2013, 08:36 AM #110
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03-05-2013, 08:58 AM #111
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03-05-2013, 01:15 PM #112
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03-07-2013, 12:38 PM #113
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03-08-2013, 06:13 AM #114
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
Ah, the last workout with Perform. I hit legs and went all out. Solid workout and very pleased with the results. Hate to see the log coming to end, but it looks like Perform will be a BCAA I will continue to use. To the workout, I did my usually treadmill warmup along with my lower back stretches.
Hack Squats (30 seconds rest)
Set 1 - 324 x 8
Set 2 - 324 x 8
Set 3 - 324 x 8
Set 4 - 324 x 8
Set 5 - 324 x 8
Set 6 - 324 x 8 (rested 40 seconds for last 2 sets)
Set 7 - 324 x 8
Set 8 - 324 x 8
2 minute rest
Leg Extensions (30 seconds rest)
Set 1 - 140 x 8
Set 2 - 140 x 8
Set 3 - 140 x 8
Set 4 - 140 x 8
Set 5 - 140 x 8
Set 6 - 140 x 8
Set 7 - 140 x 6
Set 8 - 140 x 6
2 minute rest
SLDL (30 seconds rest)
Set 1 - 225 x 8
Set 2 - 225 x 8
Set 3 - 225 x 8
Set 4 - 225 x 8
Set 5 - 225 x 8
Set 6 - 225 x 8
Set 7 - 225 x 8
Set 8 - 225 x 8(going to increase weights on next session)
2 minute rest
Lying Leg Extensions 30 seconds rest)
Set 1 - 120 x 8
Set 2 - 120 x 8
Set 3 - 120 x 8
Set 4 - 120 x 8
Set 5 - 120 x 8
Set 6 - 120 x 8
Set 7 - 120 x 7
Set 8 - 120 x 5
2 minute rest
Calve Extensions (high reps. stay in the 20-30 range, 5 sets)
1 minute rest between sets
Set 1 - 150 x 28
Set 2 - 150 x 28
Set 3 - 150 x 25
Set 4 - 150 x 22
Set 5 - 150 x 21
And there you have it. Another solid workout for me with Perform. I will post a review in the store as well as one here. I appreciate the opportunity to log for Formutech as well as those who sub'd in. After this experience, I am anxious to try other products from Formutech. Review will be posted shortly.
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03-08-2013, 08:59 AM #115
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03-08-2013, 12:21 PM #116
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03-08-2013, 07:07 PM #117
- Join Date: Oct 2012
- Location: North Carolina, United States
- Posts: 2,596
- Rep Power: 11617
Final Review
As this is the final review, I want to once again thank Formutech and Alecto42c for the opportunity to log Perform. It was very generous on their part and much appreciated on mine. I also want to thank all the reps and other members who followed along.
My final thoughts and opinions on Formutech's Perform are as follows:
Taste - 8/10 - I am not much of a melon fan. Never have been, never will be. It's just a personal taste that isn't on the top of my list of favorites. However, the taste of Perform is pretty good. The flavor really seems to "pop" when you drink it. As I have stated before, if you are a fan of melon, you will absolutely love Perform. Everyone's taste is different.
Mixability - 8/10 - Anyone who has taken BCAA's, in a powder form, is well aware of the foaming action when adding water to it. Perform is no different. The best method I have found is to use a shaker bottle. If you try to put it in a glass and add water, lots of foam and lots of stirring. Perform was similar in this regard to most BCAA's I have tried.
Performance - 10/10 - It is only fitting that Formutech named this "Perform" because the performance I experienced was awesome! Most noticeably was my improved recovery time between sets. My current workout is a High Volume routine with ridiculously little rest between sets. Taking Perform helped push me through set after set after set. I couldn't believe how well I was able to recover in such a short amount of time. Also, my recovery between workouts was greatly improved. With the reduction of DOMS, my body felt much more "fresh" when the next workout rolled around.
Overall - 9/10 - Overall, I really liked this product and will use it again in the future. The only thing I would change about Perform would be a different flavor (just a personal opinion) and mixability. These are 2 relatively small things when taking into consideration how well Perform performed. Also, take into account that you can pick up a 30 serving tub for about $23 and this is a no-brainer. Not only will I take Perform again, I will recommend it to others. It is definitely worth a try.
Link to my store review:
http://reviews.bodybuilding.com/Form...dcopps/349297/
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03-09-2013, 01:01 AM #118
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03-09-2013, 07:04 AM #119
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03-09-2013, 09:09 AM #120
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