Man that is prettys ore if you cannot workout your back! I always liked the stretch to losen things up.
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Controlled Labs™ Green MAGnitude + White Blood Log
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Day 60 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Back Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
Wide-Grip Pull-Ups :: BodyWeightx5 for 3 sets Still stuck on 5 per set on these.
Conventional Deadlifts :: 135x8, 225x7 for 2 sets, 245x4
Deadlift 225x7
Deadlift 225x7
Deadlift 245x4
One-Handed DB Row :: 75x8 for 3 sets
Shoulder Grip Lat Pulldown :: 150x6 for 2 sets, 140x7 Still deciding what rep scheme to use... 4-6 or 6-8... hmmm
Machine Vertical Rows :: 130x6 for 3 sets These are staying at 6 reps.
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g Dextrose in water
Today's Water Intake:
Two (2) Gallons
Reflection:
Check out the vids
Comment
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Day 1 of 80
Day 30 of 80
Day 60 of 80
Squats :: 115x6
Squats :: 155x4
Squats :: 185x4
Conventional Deadlifts :: N/A
Conventional Deadlifts :: 195x6
Conventional Deadlifts :: 245x4
Flat Bench :: 195x5
Flat Bench :: 205x6
Flat Bench :: 225x5
Reflection:
Comment
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Day 61 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Shoulder Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
DB Shoulder Press :: 35x12, 35x10, 45x6, 50x3, 55x1, 60x6, 60x6, 60x5, 60x5
Upright Rows :: 20x8, 30x8, 40x8
Machine Lateral Raise :: 120x8, 135x6 for 2 sets
Machine Rear Delt Fly :: 90x8, 105x7, 105x7
Machine Shrugs :: Rackx10 for 3 sets, 150x20
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g Dextrose in water
Today's Water Intake:
One and One-Half (1 1/2) Gallons
Reflection:
Top notch workout.
Comment
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Day 62 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Arm Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
Tricep Pulldowns (Rope) :: 100x8 for 3 sets
Close-Grip Bench Press :: 175x8, 175x8, 175x6
Tricep Overhead Extensions (Rope) :: 120x8 for 3 sets
Seated Freeweight Dips :: 180x8, 180x8, 200x8 First time doing these... felt awesome.
Standing Bicep DB Curls :: 45x4, 40x4 Shoulders hurt too much.
Preacher Curls :: 85x6, 85x6, 85x4 Full ROM and great MMC. These are getting up there!
Incline DB Curls :: None Shoulders hurt too much.
Hammer Curls :: 30x8 for 2 sets Saw my left bicep vein during these!!! I'm stoked!
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g NOW Dextrose in water
Today's Water Intake:
Two (2) Gallons
Reflection:
I saw my bicep vein FOR THE FIRST TIME IN MY LIFE today during hammer curls..
Had to cut my bicep workout short... shoulders were in too much pain for some reason... couldn't keep a stable ROM.
Comment
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Day 63 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Leg Day
Exercise :: Weight(lbs) x Reps
a2g Squats :: 185x6, 185x5, 185x8
Seated Leg Press :: 355x6 for 2 sets, 175x20
DB Lunges :: 35x6 for 3 sets
Lying Hamstring Curls :: 160x7 for 2 sets, 160x6
Angled Calf Raises :: 120x15 for 2 sets, 120x12
a2g Squats :: 95x20
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g Dextrose in water
Today's Water Intake:
Two (2) Gallons
Reflection:
No more pussy leg workouts. I'm only fooling myself. HYOOOOOGE wheels here I come.
Comment
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Day 66 of 80
Rest Day Supplements:
One (1) scoop Green MAGnitude™
Today's Water Intake:
Two (2) Gallons
Reflection:
****ing pissed... I hate the fact that my gym closes at 6pm on sundays... I can't make it today. I NEED to find a 24 hour gym.
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Day 67 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Chest Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
Flat Barbell Bench Press :: 115x8, 155x6, 185x3, 225x4, 205x8, 205x6 Warm-up was a little out of the ordinary.. for some reason my right shoulder was bugging me.. i'm disappointed at my performance.
SMITH Incline Bench Press :: Bar+130x8, B+140x8, B+150x6 Awesome MMC.
Butterfly Cable Crossovers :: 4 sets (6-10 reps) of varying positions / grips.
Machine Butterfly :: 165x8, 165x6, 150x5 Ran outta steam at the end.
Flat Barbell Bench Press :: 135x10 + 2 negatives. Just felt like doing these.
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g Dextrose in water
PPWO Nutrition:
Bread
Chicken Breast
Today's Water Intake:
Two (2) Gallons
Reflection:
My feeling about the workout: "eh"
I know why the workout was shitty.. I woke up at 3pm and had to go meet a friend at the gym an hour later... therefore the only foods I could shove down my mouth in time were milk, protein powder, and efa capsules.
Note to self: Always get 3-4 solid meals in before working out.
Comment
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Day 69 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Back Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
Conventional Deadlifts :: 135x8, 135x8, 185x1, 225x1, 245x4, 245x4, 245x4, 265xFAIL, 265x1, 265x1
Wide-Grip Pull-Ups :: BodyWeightx6, BWx6, BWx5 Improved!
One-Handed DB Row :: 80x6, 80x6, 80x4 Took me 1.5 months to improve on these. I guess my newbie gains are over?
Machine Vertical Rows :: 130x8, 130x8, 140x6 This was easy tonight.
Wide Grip Lat Pulldown :: 140x6, 120x10, 130x8 Using a wider grip, lighter weight, & 8-10 rep scheme felt comfortable tonight. I might stick with it.
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g Dextrose in water
Today's Water Intake:
Two (2) Gallons
Reflection:
Good workout. The singles on those deads were HARD. Shins are beat up too.
And remember guys, purple = personal record.
Comment
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Day 70 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Shoulder Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
DB Shoulder Press :: 35x12, 35x10, 45x6, 50x3, 55x1, 60x7, 60x6, 60x6, 40x12
Machine Lateral Raise :: 2 sets of 12 reps, 1 set of 8 reps Went to a different gym so I can't compare machines.
Machine Rear Delt Fly :: 3 sets of 8 Went to a different gym so I can't compare machines.
BB Upright Rows :: 50x8, 70x6, 70x6
BB Shrugs :: 135x12, 135x10
DB Shrugs :: 50x10
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g Dextrose in water
Today's Water Intake:
One and One-Half (1 1/2) Gallons
Reflection:
Great workout. 2 more weeks and I should be on 65lb DBs for shoulder press.
Pics coming tomorrow.
Comment
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Day 71 of 80
Preworkout Supplements:
One (1) scoop Green MAGnitude™
Arm Day
Exercise :: Weight(lbs) x Reps (Warm-up sets in italics)
Tricep Overhead Extension (Rope) :: 120x8 for 3 sets
Close-Grip Bench Press :: 185x6 for 3 sets I tried to get a video of this but I couldn't. I'll try next week.
Reverse-Grip Bench Press :: 135x8, 135x8, 135x10 First time doing these... felt awesome.
Seated Machine Tricep Extension :: 3 sets of 8 Went to a different gym so equipment was different, therefore can't compare.
Cable Bicep Curls :: 3 sets of 8 reps I am never doing these again. The pain on my wrists were almost unbearable.
Preacher Curls :: 85x8, 85x6, 85x6, 85x6 Awesome awesome awesome!
Hammer Curls :: 35x5 for 3 sets My shoulders were hurting SLIGHTLY on these even with perfect form... I hope they aren't a problem in the future.. i'm running out of bicep exercises as it is!
WO Nutrition:
17g Xtend in water
PWO Nutrition:
46g DE Whey + 60g NOW Dextrose in water
Today's Water Intake:
Two (2) Gallons
Reflection:
Great tricep workout. A bit short on biceps because of my severe valgus but still hit them hard. It looks like i'll have to start using bicep iso machines in addition to my dumbbell & ez bar work.
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