Ripped for Rugby with Stoppani's Super Shredded 8!

[bcgadzinski]

It's almost my favorite time of the year again: rugby season! Time to shed the bulk and get back in shape using Jim Stoppani's Super Shredded 8.

Background Information:

I'm 21 years old, 6'1" and currently around 215 lbs. I'm about to graduate with my BS in Biology, and pursuing an MS in Biomedical Science prior to applying for Medical School. I've been lifting weights for 8 years. I played football for 5 years, and I've been playing rugby for 8. Currently, I'm a second row playing on scholarship for my college club team. I also dabble in powerlifting, and just competed in my first meet at Albany Strength on February 22, 2014. I weighed in at 216 and had a 5x BW total with 1,080. Unfortunately, I didn't hit any PR's, but I was coming off no sleep from midterms. Still, I came in 6/14 for my weight class (open age) with a 265 bench, 405 squat and 410 deadlift. It was an incredible experience and I can't wait to compete again in the future.

I'm finishing up week 2 of the program, so I'm going to log the beginning retroactively and then continue with daily updates as they happen!

[bcgadzinski]

WEEK 1 DAY 1

Background:

- 3/3/14
- 222 lbs
- 0 hours of sleep
- No motivation, high stress
- Pulled an all nighter to study for an exam.

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Bench superset with Dumbbell Fly
135x10/135x10/135x10
20x15/20x15/20x15

Incline Dumbbell Fly superset with Incline Dumbbell Press
15x15/15x15/15x15
30x10/30x10/30x10

Push Up Tabata
4 minutes

DB Shoulder Press superset with DB Lateral Raise
30x10/30x10/30x10
10x15/10x15/5x15

Bent Over DB Lateral Raise superset with DB Upright Row
12x15/12x15/12x15
20x10/20x10/20x10

Kettlebell Swing Tabata
15 lbs x 4 minutes

Close-grip Bench superset with Skullcrushers
95x10/95x10
45x15/45x15

Tricep Pressdown superset with Overhead Cable Extension
32.5x15/27.5x12
27.5x5/22.5x5

Sledgehammer Tire Hits Tabata
4 minutes

[bcgadzinski]

WEEK 1 DAY 2

Background:

- 3/4/14
- 216 lbs
- 10 hours of sleep
- No motivation, high stress

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Jump Squat superset with Leg Extension
5/5/5
180x12/120x15/120x15

Front Squat superset with Squat
95x15/65x15/65x15
185x10/155x10/135x10

Leg Curl superset with DB Romanian Deadlift
95x15/95x15/110x15
15x10/25x10/45x10

Squats Tabata
4 minutes

Leg Press Calf Raise superset with Bodyweight Standing Calf Raise
380x12/380x12/380x12
30/30/30

Lunges Tabata
4 minutes

Hanging Leg Raise superset with Oblique Twists
12 knees/12 knees/12 knees
30 total/30 total/30 total

Crunches Tabata
4 minutes

[bcgadzinski]

WEEK 1 DAY 3

Background:

- 3/5/14
- 216 lbs
- 9 hours of sleep
- High Motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

BB Row superset with Reverse Grip BB Row
115x10/115x10/115x10
115x15/115x15/115x15

Straight Arm Pulldown superset with Wide Grip Pulldown
45x15/55x15/65x15
135x10/135x9/120x9

Kettlebell Snatch Tabata
20 lbs x 4 minutes

BB Shrug superset with Behind the Back BB Shrug
115x10/115x10/115x10
115x12/115x12/115x15

DB Clean Tabata
10 lbs x 4 minutes

Seated BB Curl superset with BB Curl
45x10/65x10
45x15/45x15

Prone Incline DB Curl superset with DB Incline Curl
15x15/15x15
15x10/15x10

BB Wrist Curl superset with Reverse BB Wrist Curl
25x10/25x10
25x15/25x15

Sledgehammer Tire Hits Tabata
4 minutes

[bcgadzinski]

WEEK 1 DAY 4

Background:

- 3/7/14
- 211 lbs
- 6.5 hours of sleep
- High Motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Incline Bench superset with Incline DB Fly
135x11/145x10/155x10
15x15/20x15/20x15

Low Cable Crossover superset with Cable Crossover
12.5x15/12.5x12/12.5x12
17.5x10/12.5x10/12.5x10

Push Up Tabata
4 minutes

Smith Machine Behind the Neck Shoulder Press superset with Smith Machine Upright Row
115x9/95x10/105x10
95x15/95x15/105x15

Cable Rear Delt Fly superset with Cable Lateral Raise
12.5x15/12.5x15/12.5x15
12.5x15/12.5x15/17.5x15

Kettlebell Swing Tabata
20 lbs x 4 minutes

Skullcrushers superset with Bench Dip
45x10/65x10
15/15

Reverse Grip Tricep Pushdown superset with Tricep Pressdown
47.5x15/47.5x15
47.5x10/47.5x15

Crunches Tabata
4 minutes

[bcgadzinski]

WEEK 1 DAY 5

Background:

- 3/9/14
- 214 lbs
- 6 hours of sleep
- Medium motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Squat superset with Lunges
135x10/135x10/225x10
BWx30/BWx30/BWx30

Single Leg Leg Press superset with Leg Press
90x12/90x12/90x12
90x10/180x10/450x10

Squats Tabata
4 minutes

Seated Calf Raise superset with Bodyweight Standing Calf Raise
90x12/90x12/90x12
30/30/30

Lunges Tabata
4 minutes

Cable Crunch superset with Oblique Cable Crunch
30x12/35x12/50x12
25x12/30x12/35x12

Reverse Crunches Tabata
2 minutes

[bcgadzinski]

WEEK 1 DAY 6

Background:

- 3/10/14
- 215 lbs
- 13 hours of sleep
- Medium motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Pulldown superset with Reverse Grip Pulldown
120x10/120x10/120x10
100x15/100x15/100x15

Straight Arm Pulldown superset with Standing Pulldown
42.5x12/35x12/35x15
100x10/85x10/85x10

Kettlebell Snatch Tabata
20 lbs x 4 minutes

Smith Machine Behind the Back Shrug superset with Smith Machine Shrug
135x10/135x10/135x10
135x12/135x12/135x12

DB Clean Tabata
17.5 lbs x 4 minutes

EZ Bar Curl superset with EZ Bar Preacher Curl
50x10/70x10
50x15/40x15

DB Incline Curl superset with Standing Alternate DB Curl
12.5x15/15x15
17.5x10/20x10

DB Reverse Wrist Curl superset with DB Wrist Curl
12.5x10/15x10
12.5x15/12.5x15

Jump Rope Tabata
4 minutes

[bcgadzinski]

WEEK 2 REVIEW

Nutrition and Weight

2493 Average Calories
34/30/36 Protein/Carbs/Fat
Average Weight: 216 lbs

Notes

Overall, it was a good start to the program, all things considered. It's absolutely brutal though! Definitely a drastic change from my powerlifting training. My muscles are getting thrashed in a way they're not used to at all. I'll try to update the log with some nutrition plans, photos and videos in week three.

Cheers!

[bcgadzinski]

WEEK 2 DAY 1

Background:

- 3/3/14
- 215.4 lbs
- Good sleep
- Good motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Bench superset with Dumbbell Fly
135x10/145x10/155x10
22.5x15/22x15/25x15

Incline Dumbbell Fly superset with Incline Dumbbell Press
15x15/17.5x15/20x15
30x10/35x10/40x10

Push Up Tabata
4 minutes

DB Shoulder Press superset with DB Lateral Raise
30x10/35x10/40x10
10x15/10x15/12.5x15

Bent Over DB Lateral Raise superset with DB Upright Row
12.5x15/15x15/15x15
20x10/25x10/30x10

Kettlebell Swing Tabata
20 lbs x 4 minutes

Close-grip Bench superset with Skullcrushers
95x10/105x10
50x15/60x15

Tricep Pressdown superset with Overhead Cable Extension
35x15/42.5x12
30x9/25x10

Jump Rope Tabata
4 minutes

[bcgadzinski]

WEEK 2 DAY 2

Background:

- 3/12/14
- 214.2 lbs
- 7 hours of sleep
- Medium motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Jump Squat superset with Leg Extension
5/5/5
120x12/120x15/120x15

Front Squat superset with Squat
95x15/95x15/95x15
135x10/135x10/135x10

Leg Curl superset with DB Romanian Deadlift
105x15/105x15/105x15
45x10/45x10/45x10

Squats Tabata
4 minutes

Leg Press Calf Raise superset with Bodyweight Standing Calf Raise
360x12/360x12/410x12
30/30/30

Lunges Tabata
4 minutes

Hanging Leg Raise superset with Oblique Twists
12 knees/12 knees/12 knees
30 total/30 total/30 total

Crunches Tabata
4 minutes

[bcgadzinski]

WEEK 2 DAY 3

Background:

- 3/13/14
- 212.6 lbs
- 8 hours of sleep
- Medium Motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

BB Row superset with Reverse Grip BB Row
135x10/135x10/155x10
115x15/115x15/135x15

Straight Arm Pulldown superset with Wide Grip Pulldown
50x15/50x15/50x15
120x10/100x10/100x10

Kettlebell Snatch Tabata
25 lbs x 4 minutes

BB Shrug superset with Behind the Back BB Shrug
115x10/115x10/135x10
115x15/115x15/115x15

DB Clean Tabata
20 lbs x 4 minutes

Seated BB Curl superset with BB Curl
50x10/50x10
50x15/50x15

Prone Incline DB Curl superset with DB Incline Curl
15x15/15x15
15x10/15x10

BB Wrist Curl superset with Reverse BB Wrist Curl
30x10/30x10
30x15/30x15

Jump Rope Tabata
4 minutes

[bcgadzinski]

WEEK 1 DAY 4

Background:

- 3/14/14
- 214.6 lbs
- 5 hours of sleep
- High Motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Incline Bench superset with Incline DB Fly
145x11/155x10/155x10
20x15/20x15/20x15

Low Cable Crossover superset with Cable Crossover
13x15/13x15/17x15
13x10/13x10/17x10

Push Up Tabata
4 minutes

Smith Machine Behind the Neck Shoulder Press superset with Smith Machine Upright Row
95x9/105x10/115x10
95x15/105x15/105x15

Cable Rear Delt Fly superset with Cable Lateral Raise
15x15/15x15/15x12
15x10/15x10/15x10

Kettlebell Swing Tabata
25 lbs x 4 minutes

Skullcrushers superset with Bench Dip
60x10/70x10
15/15

Reverse Grip Tricep Pushdown superset with Tricep Pressdown
42.5x15/50x15
42.5x10/42.5x15

Jump Rope Tabata
4 minutes

[bcgadzinski]

WEEK 1 DAY 5

Background:

- 3/15/14
- 212.8 lbs
- Good sleep
- Medium motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of COR-fetti Cake Batter COR-Performance Whey

Training Log:

Squat superset with Lunges
155x10/185x10/225x10
BWx30/BWx30/BWx30

Single Leg Leg Press superset with Leg Press
90x15/90x15/90x15
270x10/360x10/450x10

Squats Tabata
4 minutes

Seated Calf Raise superset with Bodyweight Standing Calf Raise
90x12/90x12/90x12
30/30/30

Lunges Tabata
4 minutes

Cable Crunch superset with Oblique Cable Crunch
35x12/50x12/65x12
35x12/35x12/42.5x12

Reverse Crunches Tabata
4 minutes

Notes:

Good workout today. Had the opportunity to work out with my friend from home who's in the Navy. It was nice to have someone push me after working out alone all spring break. I'm starting to acclimate to the high volume, but two leg days a week is still absolutely brutal! Can't wait for the program to change up next week and to be back to my familiar gym at school. Also, even though I'm home for spring break I've been a bit too lax on my calorie allowance. Fresh start Monday though! My weight is still right where I wanted it to be, so I'm not too concerned.

Cheers!

[LordMarcus6]

Solid Workout log for sure brother. How do you like the Xtend as an intra? What do you enjoy most about it.

Also - 400mg of caffeine is pretty solid. How often do you run a stim break from it?

[bcgadzinski]

Solid Workout log for sure brother. How do you like the Xtend as an intra? What do you enjoy most about it.

Also - 400mg of caffeine is pretty solid. How often do you run a stim break from it?

Thanks!

As far as BCAA's go, there seems to be a lot of controversy to their efficacy. Research seems to show that they aren't effective in improving body composition and muscle performance (http://www.ncbi.nlm.nih.gov/pubmed/24620007). However, there seem to be indicators that it plays a role in improving recovery and lessening delayed onset muscle soreness (http://www.ncbi.nlm.nih.gov/pubmed/24195702). My results have been pretty consistent with these findings. The only time that I cycle off of BCAA's is on vacations. During those times, I usually don't notice any decrease in my work capacity during training, but I do find myself a bit more sore than usual. In regards to XTend in particular, I'm a fan of the added citrulline malate and glutamine. Although the citrulline malate is not effective dose at 1g, it stacks well with the 6g of citrulline malate in my pre-workout. Glutamine has also been proven to aid in recovery. The Green Apple Explosion is the only flavor that I've tried from Xtend, and it's pretty good. It's a bit too sweet for my taste, but diluting it in more water solves that problem.

As a college student, I never really take a break from caffeine or stimulants. Prior to finally getting diagnosed and treated for ADHD, I used to average around 2g of caffeine a day.

[bcgadzinski]

WEEK 2 DAY 6

Background:

- 3/17/14
- 211 lbs
- 6 hours of sleep
- High motivation

Supplements:

Pre-workout:

- 2.7g Beta-alanine
- 1 g Taurine
- 6g Citrulline Malate
- 400mg Caffeine
- 5g Creatine Monohydrate

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 2 servings of Peanut Butter Marshmallow COR-Performance Whey

Training Log:

Pulldown superset with Reverse Grip Pulldown
120x10/125x10/130x10
105x15/110x15/115x15

Straight Arm Pulldown superset with Standing Pulldown
65x15/70x15/75x15
95x10/110x10/115x10

Kettlebell Snatch Tabata
30 lbs x 4 minutes

Smith Machine Behind the Back Shrug superset with Smith Machine Shrug
135x10/135x10/135x10
135x15/135x15/135x15

DB Clean Tabata
15 lbs x 4 minutes

EZ Bar Curl superset with EZ Bar Preacher Curl
45x10/65x10
45x15/45x15

DB Incline Curl superset with Standing Alternate DB Curl
15x15/20x15
20x10/25x10

DB Reverse Wrist Curl superset with DB Wrist Curl
15x10/15x10
20x15/15x15

Sledgehammer Tire Hits
4 minutes

[bcgadzinski]

WEEK 3 DAY 1

Background:

- 3/9/14
- 211 lbs
- 6 hr sleep
- Med motivation

Supplements:

Morning+Lunch: 2 servings Controlled Labs Red Acid Reborn

Pre-workout:

- 2 servings Muscletech NANO VAPOR

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 5g Creatine Monohydrate
- 2 servings of Peanut Butter Marshmallow COR-Performance Whey

Training Log:

Bench superset with Dumbbell Fly
155x8/165x8/185x8
15x20/15x20/15x20

Incline Dumbbell Fly superset with Incline Dumbbell Press
20x20/20x20/25x20
35x8/40x8/55x8

Push Up Tabata
4 minutes

Jumping Jacks Tabata
4 minutes

DB Shoulder Press superset with DB Lateral Raise
40x8/45x8/50x8
12x20/12x20/12x20

Bent Over DB Lateral Raise superset with DB Upright Row
12x20/12x20/12x20
25x8/25x8/30x8

Kettlebell Swing Tabata
20 lbs x 4 minutes

Ladder Runs
4 minutes

Close-grip Bench superset with Skullcrushers
115x8/135x85
45x20/45x19

Tricep Pressdown superset with Overhead Cable Extension
32.5x20/32.5x16
22.5x8/22.5x8

High Knees Tabata
4 minutes

Burpees Tabata
4 minutes

Notes:

Since yesterday, I switched up a lot of variables. First off, I'm back from Spring break, which means that I'm back to my school gym. That also means that I'm back to my wildly inconsistent and probably inaccurate $5 Ikea scale. If you're keeping track, that's probably why my weight is dropping ahead of schedule. I'm going to grab a digital scale in Walmart when I get the chance for the sake of consistency. Third, I used some new supplements today.

Controlled Labs were nice enough to send me a free sample package, and the first product that I'm trying out is Red Acid Reborn. I've got ten servings to test, so I'll be taking that until Saturday and posting up a quick review. My initial impression is that it is a lower stimulant thermogenic. It gave me clean energy with no jitters at all. However, as a stimulant junkie, I'd prefer something stronger. I've also noticed some appetite suppression, but it's just as likely that it's from my increased dose of ********. Regardless, it has no negative effects and my weight is dropping, so I'd say it's worth trying out if you're looking for a mild thermogenic.

I also tested Muscletech's NANO VAPOR for the first time today. I went right for 2 scoops, so that I'd get the minimum effective dose of 6g of citrulline malate between the NANO VAPOR and the XTEND. I have to admit, this supplement blows my homemade pre workout out of the water. I noticed the usual skin splitting pump that I get, however this time I was able to push through it much more easily! I felt significantly stronger than last week, as well as more focused. The energy was clean, with tons of drive and no jitters. I had a late night workout ending at 10:45 PM, so I had a bit of trouble falling asleep. I finally clocked out at around 2 AM, and had a somewhat restless sleep. I think that's pretty standard for any pre workout though, and shouldn't be an issue unless you're consistently lifting at night. The miscibility was great. After a few shakes in a standard Blender Bottle, everything was thoroughly mixed. There seemed to be some suspension, but nothing that formed clumps or made it difficult to drink. My only complain was that it foamed up quite a bit, and I had to drink the first serving, then add some more water to rinse/mix the foam and get all of it out.

Week Three of SS8 is also ass-kicking. The rep ranges are now 7-8 superset with 16-20, with only 45 seconds between sets. On top of that, there are now 2 tabatas between body parts. Absolutely brutal.

[bcgadzinski]

WEEK 23 DAY 2

Background:

- 3/19/14
- 208 lbs
- 6 hours of sleep
- No motivation

Supplements:

Morning+Lunch:
- 2 Controlled Labs Acid Reborn

Pre-workout:

- 2 servings MuscleTech NANO VAPOR

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 5g Creatine Monohydrate
- 2 servings of Peanut Butter Marshmallow COR-Performance Whey

Training Log:

Jump Squat superset with Leg Extension
6/6/6
125x20/125x20/125x20

Front Squat superset with Squat
95x20/95x20/95x20
145x8/145x8/195x8

Leg Curl superset with DB Romanian Deadlift
105x20/105x20/115x20
50x8/50x8/50x8

Squats Tabata
4 minutes

Kettlebell Snatch Tabata
30 lbs x 4 min

Leg Press Calf Raise superset with Bodyweight Standing Calf Raise
360x15/360x15/450x15
30/20/20

Lunges Tabata
4 minutes

Mountain Climbers Tabata
4 minutes

Hanging Leg Raise superset with Oblique Twists
15 knees/8 straight/8 knees
30 total/30 total/30 total

Crunches Tabata
4 minutes

Notes:

Nearly thought that I was going to die after the front squats/squats superset. Afterward, it was pretty smooth sailing and all downhill. Still, those double tabatas are an absolute killer.

[bcgadzinski]

WEEK 3 DAY 3

Background:

- 3/21/14
- 205 lbs
- 4 hours of sleep
- High Motivation

Supplements:

Pre-workout:

- 2 Servings of MuscleTech NANO VAPOR

Intra-workout:

- 1 Serving Scivation XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of Cellucor COR-Performance Whey

Training Log:

BB Row superset with Reverse Grip BB Row
135x8/145x8/185x8
95x20/115x20/115x20

Straight Arm Pulldown superset with Wide Grip Pulldown
45x20/55x20/65x20
120x8/135x8/140x8

Kettlebell Snatch Tabata
35 lbs x 4 minutes

Bench Step Up Tabata
4 minutes

BB Shrug superset with Behind the Back BB Shrug
135x8/135x8/145x8
115x20/115x20/95x20

DB Clean Tabata
15 lbs x 4 minutes

Bench Hop Overs Tabata
4 minutes

Seated BB Curl superset with BB Curl
55x8/55x8
45x20/45x20

Prone Incline DB Curl superset with DB Incline Curl
15x16/10x20
15x8/10x8

BB Wrist Curl superset with Reverse BB Wrist Curl
25x8/35x8
25x20/25x20

Jump Rope Tabata
4 minutes

Jumping Jacks Tabata
4 minutes

[bcgadzinski]

WEEK 3 DAY 4

Background:

- 3/22/14
- 205 lbs
- Good Sleep
- No Motivation

Supplements:

Pre-workout:

- 2 Servings of Muscletech NANO VAPOR

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 2.7g Beta-alanine
- 5g Creatine Monohydrate
- 1 serving of Cellucor COR-Performance Whey

Training Log:

Incline Bench superset with Incline DB Fly
135x8/155x8/165x8
15x20/15x20/20x20

Low Cable Crossover superset with Cable Crossover
12.5x20/17.5x16/12.5x16
17.5x8/17.5x8/22.5x8

Push Up Tabata
4 minutes

Jumping Jacks Tabata
4 minutes

Smith Machine Behind the Neck Shoulder Press superset with Smith Machine Upright Row
95x8/95x8/95x8
95x16/95x16/95x20

Cable Rear Delt Fly superset with Cable Lateral Raise
12.5x20/7.5x20/7.5x20
12.5x8/12.5x8/12.5x8

Kettlebell Swing Tabata
30 lbs x 4 minutes

Jump Rope Tabata
4 minutes

Skullcrushers superset with Bench Dip
75x8/75x8
20/16

Reverse Grip Tricep Pushdown superset with Tricep Pressdown
37.5x20/37.5x20
37.5x8/37.5x8

Sledgehammer Tabata
4 minutes

Burpees Tabata
4 minutes

[bcgadzinski]

WEEK 3 DAY 5

Background:

- 3/23/14
- 212.8 lbs
- 2 hours of sleep
- No motivation

Supplements:

Pre-workout:

- 2 servings of Muscletech NANO VAPOR

Intra-workout:

- 1 serving Scivation XTend

Post-workout:

- 1 serving of Cellucor COR-Performance Whey

Training Log:

Squat superset with Lunges
225x8/225x8/225x8
BWx40/BWx40/BWx40

Single Leg Leg Press superset with Leg Press
90x20/90x20/90x20
360x8/450x8/540x8

Squats Tabata
4 minutes

Notes:

Had to cut the workout short today to study, and just because my body wasn't having it. Just one of those days.

[bcgadzinski]

WEEK 3 DAY 6

Background:

- 3/24/14
- 214 lbs
- 0 hours of sleep
- No motivation

Supplements:

Pre-workout:

- 2 servings of Muscletech NANO VAPOR

Intra-workout:

- 1 serving Scivation XTend

Post-workout:

- 2 servings of Peanut Butter Marshmallow COR-Performance Whey

Training Log:

Pulldown superset with Reverse Grip Pulldown
125x8/140x8/160x9
110x20/115x20/125x20

Straight Arm Pulldown superset with Standing Pulldown
50x20/80x20/100x14
105x8/120x8/140x8

Kettlebell Snatch Tabata
30 lbs x 4 minutes

Bench Step Up Tabata
4 minutes

Smith Machine Behind the Back Shrug superset with Smith Machine Shrug
135x8/135x8/225x8
135x20/120x8/140x8

Jump Rope Tabata
4 minutes

Bench Hop Overs/Crunches Tabata
2 minutes/2 minutes

BB Incline Curl superset with BB Preacher Curl
75x8/75x8
75x8/45x20

DB Incline Curl superset with Standing DB Alternating Curl
15x20/15x20
25x8/25x8

DB Reverse Wrist Curl superset with DB Wrist Curl
15x8/15x8
15x20/15x20

Sledgehammer Tire Hits
4 minutes

Jumping Jacks Tabata
4 minutes

Notes:

Considering a failed exam this morning, and literally not a single wink of sleep, actually a pretty good workout.

[bcgadzinski]

WEEK 4 DAY 1

Background:

- 3/25/14
- 212 lbs
- 12 hours sleep
- No motivation

Supplements:

Pre-workout:

- 2 servings Muscletech NANO VAPOR

Intra-workout:

- 1 serving Green Apple Explosion XTend

Post-workout:

- 5g Creatine Monohydrate
- 2 servings of Peanut Butter Marshmallow COR-Performance Whey

Training Log:

Incline Bench superset with Incline Dumbbell Fly
165x8/175x8/185x8
15x20/20x20/20x20

Incline Dumbbell Fly superset with Incline Dumbbell Press
15x20/15x20/20x20
45x8/55x8/65x8

DB Shoulder Press superset with DB Lateral Raise
45x8/50x8/55x7
12x20/12x20/12x20

Bent Over DB Lateral Raise superset with DB Upright Row
12x20/15x20/15x20
30x8/35x8/40x8

Close-grip Bench superset with Skullcrushers
135x8/135x8
45x20/45x20

Tricep Pressdown superset with Overhead Cable Extension
32.5x20/32.5x16
22.5x8/22.5x8

Notes:

Did a lot of conditioning today at rugby practice, so I decided to take out the tabatas for today.

[bcgadzinski]

ATTENTION: I'm officially starting my Labrada HICA-Max log tonight, and my ProMera log shortly after, so this will be continued in the sponsored log section in those threads if anybody is interested.

[BenjaminT]

ATTENTION: I'm officially starting my Labrada HICA-Max log tonight, and my ProMera log shortly after, so this will be continued in the sponsored log section in those threads if anybody is interested.

Thanks for the log. I will soon start SS8 myself. How were your results with this programme? Did you follow Jim's diet as well?

[bpceful]

Just wanted to say thanks for posting this. I have been using it as a reference every day so far!