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5Six Becomes A Conquistador, Again, With Controlled PurpleE WrAAth Lemonade

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  • 5Six Becomes A Conquistador, Again, With Controlled PurpleE WrAAth Lemonade

    PurplE WrAAth Lemonade


    Product Info:


    Discover the "Holy Grail" of bodybuilding and athletic performance enhancement: maximizing lean gains and fat loss while enhancing recovery and increasing strength, endurance, and energy. Purple Wraath was created to be the most complete EAA/BCAA product on the market; keeping your body in a constant anabolic state and keeping you training hard with its added super endurance complex.

    Key Attributes:
    • Fast absorption/fast acting
    • EAA & BCAA
    • Caffeine-free ergogenic formula
    • Delicious tangy grape flavor
    • Natural anabolic environment
    • Increase athletic performance, endurance, focus, stamina, and muscle recovery
    • Legal, safe, and effective for both men and women
    • Stimulate metabolism to reduce body fat
    • Explosive strength, power, and energy
    • Increase or maintain muscle mass whether cutting or bulking
    • Dextrose/maltodextrin free



    Sound too good to be true? Keep reading...

    We all know that supplements are not a replacement for nutrition and training, but if you are looking for a supplement to enhance every part of your workout and take your gains to the next level... look no further than Purple Wraath by Controlled Labs.

    PurplEAA Complex:

    The Purple Wraath PurplEAA Complex is a very efficient formula based on the science of actual homo sapiens muscle protein and clinical studies on human amino acid assimilation. Essential Amino Acids (EAA's) are the "building blocks" of lean muscle mass, but the EAA's from whey protein can take hours to enter circulation. The solution is the Purple Wraath fast-acting, free-form PurplEAA Complex:

    [color=purple]While essential amino acids function cohesively as a group to aid in your training, additionally they each produce a significant benefit when it comes training:

    Leucine:
    • Primary anabolic trigger
    • Enhance recovery
    • Optimize hormone levels


    Valine:
    • Energy
    • Recovery
    • Glucose production
    • Nitrogen balance
    • Anti-inflammatory
    • Analgesic


    Isoleucine:
    • Energy
    • Recovery
    • Glucose production
    • Hormones


    Lysine:
    • Beta-oxidation
    • Nitrogen balance
    • Calcium absorption
    • Energy


    Arginine:
    • Vasodilator
    • Nutrient delivery
    • Anti-Catabolic


    Histidine:
    • Vasodilator
    • Sexual function


    Threonine:
    • Nutrient uptake
    • Immune system


    Methionine:
    • Enhance metabolism
    • Energy
    • Mood
    • Antioxidant


    Phenylalanine:
    • Energy
    • Hormones
    • Mood

  • #2
    Age: 25 years old

    Sex: Male

    Height: 5' 5

    Weight: 173 lbs on an empty stomach

    Bodytype: The metabolism of an ectomorph; the ability to put on muscle of an ectomorph and mesomorph structure

    Training experience:

    During this time of three years, I started out at 129 lbs worked my way up, very slowly, to ~173 lbs where I was a fat blob. Dropped back down from 173 lbs with a 34" waist to a 148 lbs with a 28" waist. Now I'm back up about 170 lbs, sporting a 31" waist .

    During the whole journey, I learned how my body works and how to manipulate my metabolism to serve the best for me.

    Current Training Schedule / Protocol:

    Day 1: Pull
    Day 2: Legs
    Day 3: Push
    Day 4: Active Recovery
    Day 5: Rest


    Cardio Schedule/Protocol: None. I'm bulking

    Current Diet and macros:



    Current Daily water intake: 4.0 L on non-workout days; 6.0 - 7.0 L on workout days

    Short Term Goal:

    By the end of the year, I would like to hit 170 lbs with minimal amount of body fat. Also hit 455 lbs x5 on deadlifts and 375 lbs x 5 on squats.

    Long Term Goal:
    • 170 lbs with 7 - 8% body fat
    • 16 - 17" arms
    • 25 - 26" quads
    • 45" chest

    Comment


    • #3
      Current / Progress Photos:

      Cold:









      Post Workout:



      Comment


      • #4
        Day 1 - March 26th of '08


        Foreward: Active Recovery/Clean Up day

        Good Mornings

        135 lbs x 10
        135 lbs x 8
        155 lbs x 6

        Land Mine Twists

        25 lbs x 8
        25 lbs x 7
        20 lbs x 8

        Palms to Forearms on Bosu Ball

        BW x 10
        BW x 10
        BW x 10

        Bosu Clocks

        BW x 5 cycles
        BW x 5 cycles
        BW x 5 cycles


        Push/Pull With Bands

        The Red One (Have no idea how to describe it) x 6 per arm
        Red One x 6 per arm
        Red One x 6 per arm

        8 Sets of Calve Work

        Including 2 sets of DC on Standing Calve Raise Machine


        10 Sets of Ab Work



        Pumps: No real pumps. It was just an active recovery day

        Workout Rating: 9.0/10

        Ramblings and Thoughts:

        - Landmine twists are hard

        Length of Workout: 1h 20 min

        Length of Workout: : 2.5 L

        4.0 Hours Pre-workout

        Wala shake

        3.0 Hours Pre-Workout:

        Steel cut oats w/ berries
        1 nectarine
        1 cup of OJ

        1.0 Hours Pre-Workout:

        1 Banana
        1 Slice of whole wheat bread

        Amount of Sleep Last Night: 6 hours off and on


        Comment


        • #5
          Workout 2 - March 29th of '08


          Foreward: LOL it's Push Day. Also the day I've never been so mad at people at the gym



          Work Out:

          Incline BP

          135 lbs x 10
          155 lbs x 7
          175 lbs x 4

          Super Setted With:

          Low Cable Flies

          30 lbs x 10
          30 lbs x 10
          20 lbs x 8

          Flat BP

          135 lbs x 10
          155 lbs x 8
          175 lbs x 4

          Super Setted With:

          Incline Flies

          30 lbs x 10
          30 lbs x 10
          30 lbs x 8


          BTN Presses

          95 lbs x 10
          115 lbs x 8
          140 lbs x 4

          Super Setted With:

          DB Laterals :

          20 lbs x 10
          20 lbs x 8
          20 lbs x 6

          Super Setted With:

          Rear Delt Flies

          20 lbs x 6
          20 lbs x 6
          20 lbs x 5

          Dips

          BW + 45 lbs x 10
          BW + 50 lbs x 8
          BW + 55 lbs x 6

          Super Setted With:

          Push Downs

          80 lbs x 10
          70 lbs x 10
          70 lbs x 10

          Super Setted With:

          Reverse Push Downs

          80 lbs x 10
          70 lbs x 10
          70 lbs x 10

          Incline Skulls

          80 lbs x 10
          90 lbs x 4

          Super Setted With:

          One hand DB Extensions

          20 lbs x 8
          20 lbs x 8

          CGBP

          115 lbs x 15

          Pumps: Solid chest pump and tri pump

          Workout Rating: 8.0/10

          Ramblings and Thoughts:

          - So, if you're going to wear capri Adidas pants, while sitting with your legs crossed on a flat bench. While sporting a low cut lime green shirt that shows your hairy chest, and sporting your 10 lb dumbells next to the flat bench. SERIOUSLY GTFO! Fawken people

          - People don't understand the concept of super sets and they walk right in

          - I forgot to do landmines

          - I'm pretty pissed about this workout. I didn't hit my tris as hard i could have, and forgot to do landmines. I knew I was forgetting something.

          - I was also pretty weak this workout. I think it's a combination of my shitty water intake yesterday and not having enough time for my two pre-workout meals to set.

          - Also my iPod battery was dead, so I had to listen to shitty gym music and people talking about finances.

          - Well, this is embarassing to say. When doing CGBP I had to readjust my grip, so I didn't rerack the weight. So I just sorta did a gentle push on the bar to adjust my grip, and palms were sweaty. This resulted the bar slipping as I caught it and it landed on my stomach. Oddly, it didn't hurt. Now I have a slight idea what it is like to be punched in the stomach.

          - Took PT's advice. I beat, shook and smacked around the tub of PW like it was a red headed, athesist Irish baby, and low and behold, the stuff actually tasted better. I used 20 oz of water and 2 sccops of PW. It was good, just a bit too sour for my taste, however. So next time I'll try 32 oz and 2 scoops.


          Length of Workout: 1h 20 min

          Length of Workout: : 2.5 L

          2.0 Hours Pre-workout

          Wala shake

          1.0 Hours Pre-Workout:

          Steel cut oats w/ berries
          1 nectarine
          1 cup of OJ

          Amount of Sleep Last Night: 8 hours




          Comment


          • #6
            Work 3 - March 30th of '08


            Foreward: LOL QUE~ I workout!


            Squats

            135 lbs x 12
            175 lbs x 10
            225 lbs x 5
            275 lbs x 1

            315 lbs x 4
            [youtube]WpoW86ZJGbk[/youtube]

            Super Setted With:

            Unnecessary Gheyness Bosu Jump Squats

            BW x 4
            BW x 4


            Leg Press

            360 lbs x 8
            540 lbs x 6
            720 lbs x 4

            Super Setted With:

            DB Lunges

            25 lbs x 8
            25 lbs x 5
            25 lbs x 6

            Deadlifts- Chalked Up

            133 lbs x 10
            177 lbs x 10
            221 lbs x 3
            265 lbs x 1

            309 lbs x 9
            [youtube]HAuNuP7Bdqc[/youtube]

            LSU's Crazy SLDL/RDL Hyrbid Monstrousity

            221 lbs x 4
            [youtube]K1HU1_MNjCs[/youtube]

            177 lbs x 3

            Leg Extensions

            80 lbs x 10
            90 lbs x 10
            100 lbs x 10

            Super Setted With:

            Seated Leg Curls

            50 lbs x 10
            60 lbs x 10
            60 lbs x 6

            Pumps: Legs were looking mighty thick today.

            Workout Rating: 10000000000000000000/10 (Cause I did awesome on squats and deads!)

            Ramblings and Thoughts:

            - I'm ditching bosu ball jump squats. I'm thinking they are messing up my back

            - I'm in a predicament. PT said don't use a mixed grip, and go overhand with DL. I did so for two weeks, but they're so weak if I do it that way. I could barely do one with an overhand grip. So I switched it up with a mixed grip and hammered out another 8 reps at 309. Thoughts on what I should do?

            - Deadlifts!

            - Parents bought me lunch; Filled up my fridge with cottage cheeese, peanut butter, milk, vegetables and fruits; gassed up my car; hung my blinds. BEST DAY EVAR

            - So two guys, that are in some of my classes, were working out today. They got some awesome upper body thickness, which I'm sort of jealous of. However, their legs were skinny as fawk.

            - 24 oz of water and 2 scoops seems to be the best. Just have to get over that smell though when you open up your water bottle.

            Length of Workout: 1h 20 min

            Total Water Intake: : 3.0 L

            4.0 Hours Pre-workout

            Wala shake

            3.0 Hours Pre-Workout:

            Steel cut oats w/ berries
            1 nectarine
            1 cup of OJ

            Amount of Sleep Last Night: 8 hours



            Comment


            • #7
              March 31st of '08


              Foreward: First pull day


              Chins

              BW x 8- WG
              BW x 6 - WG
              BW x 5 - HG
              Note: New PR

              Super Setted With:

              Standing Cable Rows

              120 lbs x 10
              120 lbs x 10
              135 lbs x 8


              Seated Close Grip Rows

              150 lbs x 10
              165 lbs x 8
              180 lbs x 5

              Super Setted With:

              Close Grip Straight Arm Pulldowns

              15 lbs (Per Arm) x 10
              15 lbs (Per Arm) x 8
              15 lbs (Per Arm) x 6

              Pendlay Rows

              135 lbs x 8
              155 lbs x 8
              165 lbs x 6

              Note: New PR~

              Super Setted With:

              DB Decline Pull Overs

              55 lbs x 8
              55 lbs x 7
              55 lbs x 6

              BB Upright Rows - Thumbs Pointing Inside and 2" Apart

              85 lbs x 8
              95 lbs x 7
              100 lbs x 5
              Note: New PR~

              Super Setted With:

              DB Shrugs - 2 Sec Static Hold

              65 lbs x 8
              65 lbs x 7
              65 lbs x 5


              Smith Shrugs

              225 lbs x 8
              245 lbs x 6
              260 lbs x 4

              Note: New PR~

              Spider Curls

              70 lbs x 8- WG
              70 lbs x 7 - NG
              65 lbs x 7 - NG

              Super Setted With:

              DB Curls

              30 lbs x 8
              30 lbs x 7
              30 lbs x 6

              21's

              60 lbs - WG
              60 lbs - NG

              10 Sets of Forearms

              Pumps: Great back pump, trap pump and forearm pump. Shitty bi pump

              Workout Rating: 8.0/10

              Ramblings and Thoughts:

              - Nigel, I'm letting you have cross body hammer curls. I can't keep up to you

              - Sorta messed up my pull day. Was supposed to do straight arm pull downs instead of standing cable rows (which I have no idea what they are actually called)

              - I'm pissed I didn't hit my bis harder.

              - I really crashed after this workout for some reason

              Length of Workout: 1h 10 min

              Total Water Intake: : 2.5 L

              3.0 Hours Pre-workout

              Wala shake

              2.0 Hours Pre-Workout:

              Steel cut oats w/ berries
              1 nectarine
              1 cup of OJ

              Amount of Sleep Last Night: 6 hours





              Comment


              • #8
                April 3rd of '08


                Foreward: Fawk you morbidly obese blonde haired guy!


                Squats

                135 lbs x 10
                175 lbs x 9
                225 lbs x 5
                275 lbs x 3
                315 lbs x 1

                325 lbs x 5
                Note: Tired with my 5RM PR on squats since hammie injury. Also the video should work, just have to hit play.


                Leg Press

                450 lbs x 8
                540 lbs x 8
                630 lbs x 8

                Super Setted With:

                DB Lunges

                25 lbs x 8
                25 lbs x 8
                25 lbs x 7

                Deadlifts- Chalked Up

                133 lbs x 10
                177 lbs x 10
                221 lbs x 5
                265 lbs x 3
                309 lbs x 1

                331 lbs x 5
                Note: Tied with my 5RM PR on DL with the same weight since hammie injury

                353 lbs x 5
                Note: Tied with my 5RM PR on DL with the same weight since hammie injury

                LSU SLDL

                133 lbs x 8
                133 lbs x 8
                177 lbs x 6

                Leg Extensions

                100 lbs x 13
                100 lbs x 10
                Burn Out: Started with 100 lbs and went down the stack, with each mini-set to failure, no rest.

                Seated Leg Curls

                70 lbs x 10
                80 lbs x 10
                Burn Out: Started with 80 lbs and went down the stack, with each mini-set to failure, no rest.

                Pumps: Pretty damn solid.

                Workout Rating: 9.5/10 - Would have been 10/10, except I wasn't mentally driven like I was yesterday

                Ramblings and Thoughts:

                - WTF people! You don't walk in front of someone on a lifting platform to grab some bumper plates. It pretty much went like this. On my first set of SLDL, some obese fawk (serious) decided, "HEY! Let me be an ******* and grab this bumper plate, and make this guy on the lifting platform (me) wait!" Cause when I was coming down the weights were pretty much at the edge of the platform next to the weight rack. Fawken people, fawk.

                - Another encounter with the obese fawker. He tried to mirror me with weights on deads. He prolly has 40 or 50 lbs on me, easily, and perhaps about 4 - 6" in height. Let me say, it felt good owning him when I hit 365 lbsand recovering from a hammie injury (Yes, egoistical)

                - Deadlifts!

                - I wasn't really mentally there today since I wrote a midterm just prior to the workout

                - *waits for neg train for wearing a beater to teh gym*

                - I wanted to call the workout after DLs. I kept on trucking though. I rarely ever want to call it through a workout, so tomorrow is supposed supposed to be pull day, and I'm thinking of pushing it a day back.

                - Still debating how I should scale back up to 408 lbs on DL


                Length of Workout: 1h 35 min - Had to wait for some machines, and took some longer than rest breaks b/w sets.

                Total Water Intake: : 3.0 L

                3.0 Hours Pre-workout

                Wala shake

                2.0 Hours Pre-Workout:

                Steel cut oats w/ berries
                1 nectarine
                1 cup of OJ

                Amount of Sleep Last Night: 8 hours

                Wanting to Throw in the Towel Mid-workout Rating: 8/10



                Comment


                • #9
                  how you like the flavour?

                  Comment


                  • #10
                    Nice updates / pics

                    Comment


                    • #11
                      Originally posted by jdiritto
                      how you like the flavour?
                      I really like it actually. Took a few goes for it to grow on me.

                      Originally posted by pu12en12g
                      Nice updates / pics


                      Thanks, dude

                      Comment


                      • #12
                        Workout 7 - April 4th of '08



                        Chins

                        BW x 10- WG
                        BW x 7 - WG
                        BW x 6 - HG
                        Note: New PR

                        Super Setted With:

                        Standing Cable Rows

                        150 lbs x 10
                        165 lbs x 10
                        165 lbs x 8



                        One Arm Seated Rows

                        60 lbs x 10
                        60 lbs x 10
                        50 lbs x 10

                        Super Setted With:

                        Close Grip Straight Arm Pulldowns

                        17.5 lbs (Per Arm) x 10
                        17.5 lbs (Per Arm) x 8
                        17.5 lbs (Per Arm) x 6

                        Pendlay Rows

                        175 lbs x 8

                        195 lbs x 4



                        135 lbs x 10
                        Note: New PR~

                        Super Setted With:

                        DB Decline Pull Overs

                        70 lbs x 5
                        75 lbs x 5
                        85 lbs x 5


                        Smith Machine Reverse Shrugs

                        225 lbs x 8
                        225 lbs x 8
                        255 lbs x 8

                        265 lbs x 7



                        Super Setted With:

                        DB Shrugs - 2 Sec Static Hold

                        70 lbs x 8
                        70 lbs x 8
                        75 lbs x 8
                        80 lbs x 8

                        BB Upright Rows - Thumbs Pointing Inside and 2" Apart

                        75 lbs x 8
                        75 lbs x 8
                        75 lbs x 7

                        Spider Curls

                        60 lbs x 10 - Straight Bar/WG
                        70 lbs x 8 - EZ-Bar/NG
                        70 lbs x 7 - EZ-Bar/WG

                        Super Setted With:

                        Incline Curls

                        30 lbs x 8
                        25 lbs x 8
                        Burn Out: 25 lbs to 10 lbs

                        High Pulley Cable Curls

                        20 lbs x 10
                        20 lbs x 10

                        10 Sets of Forearms
                        Note: Including numerous running of the rack, and 50 lb cross body hammer curls

                        Pumps: A-freakin-mazing.

                        Workout Rating: 9.5/10

                        Ramblings and Thoughts:

                        - Need a form check on rows

                        - @LSU, I tried doing the straight bar idea. Forearm pain acted up again

                        - Yet ANOTHER PT walked in the middle of my superset. Some other chick walked in the middle of another superset. I dont' care hot how you are GTFO !

                        - LLLOOOOONNNGGGGG ASS WORKOUT

                        - Oddly enough, didn't crash due to the longness of my workout. Wonder if it was cause of the amount of carbs I ingested before hand

                        Length of Workout: I lost count

                        Total Water Intake: : 2.5 L

                        5.0 Hours Pre-workout

                        Wala shake

                        4.0 Hours Pre-Workout:

                        Steel cut oats w/ berries
                        1 nectarine
                        1 cup of OJ

                        2.0 Hours Pre-Workout:

                        Turkey Sandwich

                        1.0 Hour Pre-Workout:
                        BANANANA

                        Amount of Sleep Last Night: 6 hours




                        PWO Pics

                        Prolly be the last set you will of me before my cut. I'm also planning not to show any on my cut and surprise everyone.









                        Comment


                        • #13
                          Workout 8 - April 6th of '08


                          Foreward: Meh


                          Flat BP

                          155 lbs x 8
                          185 lbs x 6


                          205 lbs x 4

                          Note: New PR~

                          Super Setted With:

                          Low Cable Flies

                          20 lbs x 10
                          20 lbs x 10
                          20 lbs x 8


                          Incline DB Presses

                          50 lbs x 5
                          65 lbs x 5

                          LOL WUT
                          75 lbs x 10

                          Super Setted With:

                          Incline DB Flies

                          25 lbs x 6
                          25 lbs x 5
                          20 lbs x 6

                          BTN Presses

                          100 lbs x 8
                          115 lbs x 7
                          115 lbs x 6

                          Landmines

                          25 lbs x8
                          25 lbs x8
                          25 lbs x8

                          Super Setted With:

                          DB Laterals

                          20 lbs x 7
                          20 lbs x 7
                          20 lbs x 6

                          Super Setted With:

                          Rear Delt Flys

                          20 lbs x 6
                          20 lbs x 5
                          20 lbs x 5

                          Dips

                          BW + 55 lbs x 9


                          BW x 10
                          BW x 8

                          Super Setted With:

                          Reverse Push Downs

                          70 lbs x 10
                          70 lbs x 10
                          70 lbs x 8

                          Super Setted With:

                          Push Downs

                          70 lbs x 10
                          70 lbs x 10
                          70 lbs x 9

                          Flat Bench Skull Crushers

                          80 lbs x 8
                          80 lbs x 8
                          80 lbs x 6

                          Super Setted With:

                          CGBP

                          80 lbs x 6
                          80 lbs x 6
                          80 lbs x 5

                          Note: Tris didn't feel fatigued enough, so I tried to burn 'em out. They're damn resilient

                          One Arm Push Downs

                          20 lbs x 10
                          20 lbs x 10

                          Super Setted With

                          Reverse One Arm Push Downs

                          20 lbs x 10
                          20 lbs x 10

                          Tricep Dips

                          BW x 10

                          One Arm OH Extensions

                          20 lbs x 10/15 lbs x 5

                          note: Said fawk here, and decided to do a 100 rep scheme on the OH extension machine

                          OH Extensions - Rest Pause

                          45 lbs x 100

                          Pumps: Decent

                          Workout Rating: 8/10

                          Ramblings and Thoughts:

                          - Still need 205 lbs x 5 Which is my goal before I start mah cut

                          - Had a shitty sleep last night, so I'm think that contributed to a mediocre workout

                          - Considering of focusing on flat BP for the next few weeks till my cut

                          - Only started counting the dips when I had good ROM. For some reason when I add weight to dips, I need to do a few partials before I can start a complete rep

                          - Perhaps the best part of the workout? I get intimated by metal plates when it comes to deadlifts. Why? I don't know, I just do. Maybe it's cause I'm used to using bumper plates. Any how, I was curious, and loaded up 315 and pulled it without a problem. My grip gave out though, would been a diff story if I had chalk.

                          So now, I'm in a predicament. Stick to bumper plates or use metal plates

                          - Def looking forward to cutting down. Gut, ftl

                          Length of Workout: toooo looonnggg

                          Total Water Intake: : 2.0 L

                          3.0 Hours Pre-workout

                          Wala shake

                          2.0 Hours Pre-Workout:

                          Steel cut oats w/ berries
                          1 nectarine
                          1 cup of OJ

                          Amount of Sleep Last Night: 6 hours

                          Training Songs of the Day:

                          Too tired to think of any

                          Comment


                          • #14
                            Workout 9 - April 7th of '08


                            Foreward: Lower volume workout, due to being rushed for time.


                            Squats

                            135 lbs x 10
                            175 lbs x 8
                            225 lbs x 5
                            275 lbs x 3
                            315 lbs x 1
                            335 lbs x 3


                            HS Hack Squats

                            90 lbs x 8
                            140 lbs x 8
                            180 lbs x 8

                            Super Setted With:

                            DB Lunges

                            25 lbs x 8
                            25 lbs x 8
                            25 lbs x 8

                            Deadlifts- Chalked Up

                            133 lbs x 10
                            177 lbs x 10
                            221 lbs x 5
                            265 lbs x 3
                            309 lbs x 3
                            353 lbs x 3
                            375 lbs x 1
                            393 lbs x 3

                            LSU's SLDL

                            177 lbs x 8
                            177 lbs x 8
                            177 lbs x 8

                            Pumps: Decent

                            Workout Rating: 8.0/10

                            Ramblings and Thoughts:

                            - Thinking of avoiding the gym tomorrow, which is pull day, and take two - three days rest, which would allow me to study for my final coming up on Thursday. We'll see though, the gym is sorta hard to avoid

                            - Goal is to hit 335 5RM and 408 lbs x 4 before my cut starts

                            - Today was actually pretty cool. Some of the Husky football players (our football team) were training next to me today. There was some tall, jacked guy. We were keeping up to each other in weights on the deads, and chatted a bit.

                            - Actually seen today, for the first time ever in my life, some guy benching 315 and 335 lbs with clean and flaweless form.

                            - Thinking of working out at my university gym till summer or so.


                            Length of Workout: 1h -

                            Total Water Intake: : 2.0 L

                            3.0 Hours Pre-workout

                            Wala shake

                            2.0 Hours Pre-Workout:

                            Steel cut oats w/ berries
                            1 nectarine
                            1 cup of OJ

                            Amount of Sleep Last Night: 8 hours



                            Comment


                            • #15
                              Workout 10 - April 8th of '08



                              Chins

                              BW x 8 - WG
                              BW x 8 - WG
                              BW x 7 - HG


                              Super Setted With:

                              Standing Cable Rows

                              135 lbs x 8
                              135 lbs x 8
                              135 lbs x 8


                              Seated Cable Rows

                              150 lbs x 8
                              155 lbs x 8
                              160 lbs x 7

                              Super Setted With:

                              Close Grip Straight Arm Pulldowns

                              17.5 lbs (Per Arm) x 8
                              17.5 lbs (Per Arm) x 8
                              17.5 lbs (Per Arm) x 7

                              Parallel Rows

                              135 lbs x 8
                              140 lbs x 8
                              145 lbs x 7

                              Super Setted With:

                              DB Decline Pull Overs

                              60 lbs x 8
                              60 lbs x 8
                              60 lbs x 7

                              BB Upright Rows - Thumbs Pointing Inside and 2" Apart

                              95 lbs x 8
                              95 lbs x 8
                              95 lbs x 7

                              Smith Machine Reverse Shrugs

                              225 lbs x 8
                              205 lbs x 8
                              205 lbs x 7

                              Super Setted With:

                              DB Shrugs - 2 Sec Static Hold

                              60 lbs x 8
                              60 lbs x 8
                              60 lbs x 8

                              Spider Curls

                              70 lbs x 8 - NG
                              70 lbs x 8 - WG
                              50 lbs x 8 - WG

                              Super Setted With:

                              DB Curls

                              30 lbs x 8
                              30 lbs x 8
                              30 lbs x 7

                              High Pulley Cable Curls

                              20 lbs x 10
                              20 lbs x 10
                              20 lbs x 10

                              21's

                              50 lbs
                              40 lbs

                              10 Sets of Forearms

                              10 Sets of Calves

                              Pumps: Sick lat pump. One of the best bi pumps I had in awhile. Pretty solid calf pump

                              Workout Rating: Is "blah" a rating?

                              Ramblings and Thoughts:

                              - Had to shove in calves in there today. Since I won't be training for a few days

                              - Shitty sleep last night = shitty workout

                              - Was weak today. Prolly due to a rushed morning and shitty sleep

                              - I'm really disappointed in myself with a mark on got on a physiology midterm. I feel like I really have to pull myself together now, and kill this final.

                              Length of Workout: 1h 20 min

                              Total Water Intake: : 3.0 L

                              2.0 Hours Pre-workout

                              Wala shake

                              1.0 Hours Pre-Workout:

                              Steel cut oats w/ berries
                              1 nectarine
                              1 cup of OJ

                              Amount of Sleep Last Night: 5.5 hours

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