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- Thread starter Acela
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Big Rick Rock
istrator
Good stuff bro!
Please let us know how the juice affects your workouts... You might experience some OVER-Pump when you are on.
Please let us know how the juice affects your workouts... You might experience some OVER-Pump when you are on.
Acela
New member
I was very busy yesterday so i couldn't keep up my log, although i did workout. This entry will encompass 2 workouts, Friday and Saturday. BTW, i got my BF tested (something that you grip with both hands while they are extendedstraight out), sadly it is 16%. I honestly thought i was like 12-13%. Any input as to how accurate those are? Anyway, so here are my starting stats: 5'8", 184 lbs (first thing in the AM) @ 16% BF
Friday's workout - upperbody push (chest,shoulders & tri's)
This was an exceptional workout. I found it very easy to isolate my muscles and was very focused on peak contraction.
I'm still figuring out my weights for this program, especially for the sets of 25 & 15. I enjoyed the hell out of the high rep shrugs. I NEVER get sore in my shoulders and i had a nice tightness their this morning
Saturday workout - legs & Abs
I had to start with smith squats because the leg press was being used. I couldn't get my first set of 25. i simply failed @ 18, fucking legs were wobbling. I spent the next 5 minutes doing deep stretching because they (legs) got so tight, so fast. managed to get the rest of my sets nicely after re-evaluating my weights and warming up a bit.
it's funny getting some looks from peeps who are used to seeing you throw up quite a bit more weight than you are struggling with now! Honestly, those first 2 sets of 25 & 15 get a good CARDIO workout for me as well. I am trying to pay strict attention to rest time in between sets. 1:30 MAX. I have never worked out like this either. Because i'm doing more volume (i was used to doing 1 body part ED so i could get a complete workout in 45-60 minutes) and because i workout before work, I can't spend over 1:10 minutes on the gym floor. getting up @ 5:30 every day to workout first thing is tough enough.
anyway, the rest of the workout went as perscribed. I noticed that my endurance was a lot better on leg presses this workout.
I will write down weights starting Monday for the core exercises.
diet has been 100% spot on as well
Question for Omega....i'm a little confused by the ab workout detailed in your ab thread. the machine that you do side obliques with....do you do 1 set to each side (hitting both sides), supersetted with reverse hypers for 4 sets of 20? then just 4 sets of crunches also 4x20?
just looking for some clarity. thanks
Friday's workout - upperbody push (chest,shoulders & tri's)
This was an exceptional workout. I found it very easy to isolate my muscles and was very focused on peak contraction.
I'm still figuring out my weights for this program, especially for the sets of 25 & 15. I enjoyed the hell out of the high rep shrugs. I NEVER get sore in my shoulders and i had a nice tightness their this morning
Saturday workout - legs & Abs
I had to start with smith squats because the leg press was being used. I couldn't get my first set of 25. i simply failed @ 18, fucking legs were wobbling. I spent the next 5 minutes doing deep stretching because they (legs) got so tight, so fast. managed to get the rest of my sets nicely after re-evaluating my weights and warming up a bit.
it's funny getting some looks from peeps who are used to seeing you throw up quite a bit more weight than you are struggling with now! Honestly, those first 2 sets of 25 & 15 get a good CARDIO workout for me as well. I am trying to pay strict attention to rest time in between sets. 1:30 MAX. I have never worked out like this either. Because i'm doing more volume (i was used to doing 1 body part ED so i could get a complete workout in 45-60 minutes) and because i workout before work, I can't spend over 1:10 minutes on the gym floor. getting up @ 5:30 every day to workout first thing is tough enough.
anyway, the rest of the workout went as perscribed. I noticed that my endurance was a lot better on leg presses this workout.
I will write down weights starting Monday for the core exercises.
diet has been 100% spot on as well
Question for Omega....i'm a little confused by the ab workout detailed in your ab thread. the machine that you do side obliques with....do you do 1 set to each side (hitting both sides), supersetted with reverse hypers for 4 sets of 20? then just 4 sets of crunches also 4x20?
just looking for some clarity. thanks
Acela
New member
......the aftermath of legs
completely sore all the way from my achilles up to my obliques. glutes as well, but i'll attribute that to the EOD propionate shots i've put their :>
diet has been on point. not sure if the 2 glasses of wine (red) last night are that bad? feel free to give an opinion on this.
BTW had grilled ostrich meat for dinner...first time...absolutely delicious and its something like 94% lean and has more protein then steak.
today is a rest day. i'm just prepping meals for monday & tuesday to get that out of the way and writing out the workout for tomorrrow. tomorrow i'm going to keep track of all my weights/reps for the "mass" movements.
cheers everyone
completely sore all the way from my achilles up to my obliques. glutes as well, but i'll attribute that to the EOD propionate shots i've put their :>
diet has been on point. not sure if the 2 glasses of wine (red) last night are that bad? feel free to give an opinion on this.
BTW had grilled ostrich meat for dinner...first time...absolutely delicious and its something like 94% lean and has more protein then steak.
today is a rest day. i'm just prepping meals for monday & tuesday to get that out of the way and writing out the workout for tomorrrow. tomorrow i'm going to keep track of all my weights/reps for the "mass" movements.
cheers everyone
Acela
New member
Workout today back/rear delts & bi's
hammer strength front pulldowns, underhanded grip, both sides done simultaneousley
35 lbs each side x 25
45 lbs each side x 15
60 lbs each side x 10
70 lbs each side x 7
55 lbs to failure x 8
had great contraction, good ROM and the rep speed was on point
hammer strength row 1 side at a time
45 lbs x 25
55lbs x 15
65 lbs x 10
77.5 lbs x 7
65 x 11 (failure)
after watching the youtube link for proper rep speed, i realized that i did these WAY TOO FAST. i still got a geat pump but i will improve.
shrugs
45lb DB's x 25
50lb DB's x 15
60lb DB's x 10
70lb DB's x 7
55lb DB's x 8 failure
held last rep of each set for about 3 seconds
these felt good
completed the rest of the workout but didn't log weights. i'm already feeling tighter and i think i'm starting to adjust to those first 2 high rep sets.
hammer strength front pulldowns, underhanded grip, both sides done simultaneousley
35 lbs each side x 25
45 lbs each side x 15
60 lbs each side x 10
70 lbs each side x 7
55 lbs to failure x 8
had great contraction, good ROM and the rep speed was on point
hammer strength row 1 side at a time
45 lbs x 25
55lbs x 15
65 lbs x 10
77.5 lbs x 7
65 x 11 (failure)
after watching the youtube link for proper rep speed, i realized that i did these WAY TOO FAST. i still got a geat pump but i will improve.
shrugs
45lb DB's x 25
50lb DB's x 15
60lb DB's x 10
70lb DB's x 7
55lb DB's x 8 failure
held last rep of each set for about 3 seconds
these felt good
completed the rest of the workout but didn't log weights. i'm already feeling tighter and i think i'm starting to adjust to those first 2 high rep sets.
Acela said:
excellent
consider wine a Cheat Meal and NO more then once a week bro PLEASE
, and try to schedule it where you have a day off the next day.
Drink tons of water to clear toxins the day of use and the day after.
The way all of you are doign leg is the most power full way to do it, AND keep you lean as well
it is such a potent sytemic shock that you have no choice but to adapt psotively
good call n the Ostrich, as I said always double up on protein Dinner time with Greens
Virtuoso
New member
OMEGA said:excellent
consider wine a Cheat Meal and NO more then once a week bro PLEASE
, and try to schedule it where you have a day off the next day.
Drink tons of water to clear toxins the day of use and the day after.
The way all of you are doign leg is the most power full way to do it, AND keep you lean as well
it is such a potent sytemic shock that you have no choice but to adapt psotively
good call n the Ostrich, as I said always double up on protein Dinner time with Greens
Shit "2 glasses of red wine" = cheat meal? I'm in college and get pulled out quite often... its hard staying away from alcohol. I generally get a couple drinks when I go out, but its a straight liquor w/ water or diet soda. Plus when I'm back home I chug water and drink a low-carb protein source. I should only be doing this once a week at most? I definitely will stop if its significantly hampering gains.
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