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  #11  
Old 01-01-2007, 07:02 AM
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ok I went first thing in the morning...
I took the superpump250 at 815 got to the gym at 855 (had to get dressed and get some songs on my mp3 player)

ok in the power rack cause I wanted to bench heavy but have no spotter...

205 x 6
215 x 6
235 x 6
240 x 6
135 x 8 (was done to failure, started swaying the weight on the 8th rep)

incline DB press (mixed with flys)
40 x 10 (5 flys)
45 x 10 (5 flys)
50 x 10 (no flys because I barely held onto the dumbbell on the last rep)

Hanging leg lifts
15
dips
3 (bodyweight) (never been good at them in the first place)

Cable crossover flys
1 drop set
60 x 6, 50 x 12, 40 x 24

hanging leg lifts
15

treadmill
speed 3.5 for 5 minutes, 5.0 for one minute, 3.2 for 9 minutes

Got into the truck and though I was going to puke
drove home

BCAA Stack AAC
and a bagel sandwich with porkroll and egg.
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  #12  
Old 01-01-2007, 07:03 AM
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and I will have to look into that eric, thank you for your advice. I will look extremely close when the BCAA stack is almost done with.
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  #13  
Old 01-03-2007, 06:32 PM
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ok.. took the superpump 250 again at 755 and got to the gym and started lifting at 830.. work out lasted til 935..

Hanging leg lifts/squats
10HLL, 205 x 6
10HLL, 255 x 6
10HLL, 285 x 6
10HLL, 315 x 6 (NEW PR! SHATTERED THE OLD ALREADY!)

incline skull crushers/standing curls (straightbar)
50 x 10 x 10 (skulls/curls)
70 x 10 x 10 (skulls/curls)
90 x 7 Skulls (failed) then 6 curls (failure)

Tbar platform lat raises
20 x 10
25 x 8
30 x 6.5

lion/ox's ( from Widowmaker's log)(new exercise for me)
30 x 10
40 x 8
30 x 10

Seated DB tricep ext/hammer curl
25 x 10 x 10 (per arm)

Arnold press (done as a single set no rest, instead of a drop set I went up in weight)
25 x 10
35 x 10
45 x 7 (failure almost hit myself in the head)

6 minutes on the stationary bike.. these two girls kept looking in my direction and I wondered if they were saying to each other, "what a fat ugly man taht is"

came home drank my BCAA Stack AAC
and two balongna (turkery) sandwiches
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  #14  
Old 01-05-2007, 05:40 AM
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Superpump250 firstthing in the morning....

deadlifts
245 x 6
295 x 6
315 x 6
345 x 1
325 x 5

bent over BB rows Underhanded grip
105 x 12
125 x 15
150 x 10 x 5 x 4 (rest/pause)

Pulldowns (Wide grip behind neck/close underhand grip front)
105 x 12 (BN) x 10 (front)
120 x 8 (bn) x 8 (front)
135 x 7 (BN) x 6 (front)

back extensions
15

Home
BCAA stack AAC
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  #15  
Old 01-18-2007, 07:21 PM
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ok.. aftermath.....

superpump250

squats
235 x 8
285 x 8
315 x 8
365 x 4

Medium grip upright row (only brought to lower chest)
supersetted with Shrugs
95 x 12 upright rows/20 shrugs
115 x 10 upright rows/20 shrugs
135 x 8 upright rows/20 shrugs

Arnold press
35 x 12
35 x 10
35 x 12

rear lat raises
40 x 8
30 x 10
30 x 12

SLDL
95 x 7
115 x 7
135 x 7

clean and press
95 x 10

home BCAA Stack AAC
chicken and stuffing to eat.. starved out....
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  #16  
Old 01-20-2007, 02:16 PM
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no more superpump250, did order though

flat bench press
135 x 8
225 x 8
245 x 4
135 x 12

incline bench
90 x 8
95 x 12
115 x 12
135 x 10

kickbacks
20 x 10
20 x 8

incline extentions
50 x 10
60 x 10
50 x 12

lion ox's
50 x 8

underhand pulldowns
70 x 20
80 x 20
90 x 20

no bcaa stack aac

going to see if it really makes a diff. it did make a diff for lifting....
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  #17  
Old 01-20-2007, 02:41 PM
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How do you like that superpump 250 ?
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  #18  
Old 01-24-2007, 06:12 PM
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ok.. got me superpump250.. took two scoops at 805 started workout at 840....

Deadlift
235 x 8
285 x 8
315 x 8
365 x 4
No straps. no chalk.

bb rows
115 x 12
135 x 12
155 x 8/4 rest pause

Curls
50 x 10
70 x 8
90 x 4 (failure)

Behind the neck pulldowns widegrip
120 x 10
135 x 10
150 x 10

incline hammer curls
20 x 10

high pulley curls (pyrimid set style)
1 set
40 x 10
50 x 8
60 x 4
50 x 4
40 x 6
all held at tension(?) at end of movement (closest to my head for 3-5 seconds)

Drove home
bcaa stack aac

and ready for bed, even though I took 2 scoops of superpump250 at 8, and is now 10:15
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  #19  
Old 01-28-2007, 02:55 PM
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today's lift.

superpump250

squats
225 x 10
275 x 10
315 x 10
385 x 3

upright rows to nipple line supersetted with bb shrugs
115 x 10 (rows) x 20 shrugs
125 x 10 (rows) x 20 shrugs
135 x 6 (failrow) x 12 shrugs

Rear lat raises (high cable)
40 x 15
50 x 10
60 x 7

SLDL
135 x 12
155 x 10
185 x 10

One dumbbell front raise
40 x 7, 45 x 7, 50 x7 (one set) x 2 (sets)

clean and press
135 x 3

rope crunches
40 x 15
100 x 15
160 x 15 (got a major cramps)

came home and took me bcaa stack aac
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  #20  
Old 02-01-2007, 07:45 PM
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ok tonight. no superpump250 pre workout, nor will I be doing my bcaa stack aac post...

Flat bench
135 x 12
185 x 8
225 x 4

flat bench flys
20 x 10 x 3

incline bench
135 x 12
155 x 10
165 x 8

incline flys
20 x 10 x 3

incline tricep extension
50 x 12
60 x 10
70 x 12

dips
bodyweight x 6

cardio

31 minutes at 3.3 speed/1.5 incline
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