Springer 08

[jiritt0]

legs

squats - 10x135, 8x10x225 , 10x135

seated calf raises - 10x45, 10x90, 8x10x135, 10x90, 10x45

lunges (holding plate overhead) - 10x35pd, 3x10x45pd

seated leg curls - 3x10x100

step ups (onto flat bench) - 10x25,35,35

[jiritt0]

started glycergrow yesterday, upped it to 2 scoops today, crazy pumps !

bench - 10x135,185,225,225,225, 8x225,6x225,10x195,10x135
DB hammers - 4x10x30pd

closegrip DB bench - 4x10x65/85/85/85
wide pushups - 4x10

cable tricep pushdowns 10x80,100,100,100
DB flies - 10x30,45,45,45

W bar curls - 4x10x60pd
W forearm (reverse) curls - 4x10x40pd
DB wrist spins - 3x10pd til burn was overwhelming

[jiritt0]

good god pumps

third day on glycergrow ; shoulders/back -- could hardly raise my arms past chest level without experiencing crazy discomfort while leaving gym.. im good now, but immediately post i was like daaayum


DB shoulder press - 3x10x60
DB arnolds - 3x10x35

Deadlifts - 10x135,185,235,235,235 -- 4x10x235 alternating feet raised on a plate -- 2x10x235, 10x185, 10x135

hang cleans - 3x10x95
str leg deadlift (feet on DBs) - 3x10x95

lat cable pulldowns - 3x10x150 )last set was 8 =(

DB side/front raises - 3x10x15pd



did abs last night with my TA class, plus a plyo circuit - and doing ABs this afternoon w/another TA class

[jiritt0]

did some cardio today

prolly jogged near 1 1/2 mile, brisk walked another 1/2mile, and did about 10 mins on the row machine.

was jogging 3/4 the track, walking last fourth, and did that like 9x, than I rowed for 5minutes after the 10th, than i did it again and rowed for another 5minutes before slow walking the track once to cooldown

[jiritt0]

relocation to: http://controlledlabsforum.com/showthread.php?t=6753

[jiritt0]

beginning again, but now it is summer 08.

Just took 1 cap REDuction -- going for a run now. will take one of the PM caps later tonight.

tomorrow will bump it to 2/2 assuming today goes well.

will re-update will new information pertaining to training/diet/supplements

[jiritt0]

took 2 REDuction this morning -- just worked out at school, chest/arms

i have a great pump through my bis -- chest is okay.

incline bench barbell - 10 sets 10, 4x135, 4x185, 2x135

super setted about 6 sets of W bar curls with 25s each side

DB flies -- 4x10x35

super setted DB hamemrs- 4x10x45

tricep rope pushdowns - 4x10x50

super setted push ups with hands on medicine balls (varying heights)


took green bulge pre workout, and a multi + muscle milk post -- eating a can of tuna in 45min post

[jiritt0]

crazy leg day.. i need to develop my quads, they are lacking when compared to my hammies

front squats -- about 10 sets, peak of it had 4 sets of 10 with 145

super setted in about 5 sets of seated calf raises w/130pd


split leg squats -- 4x10x25,35,35,45 on smith rack

super setted in 4x10x130 on seated calf machine

leg curls - 3x10x120
leg ext - 3x10x120

hip abduction/adduction s - 3x10 each x100,100,110


and wheni get home, i get to walk up the mass amount of stairs to my apt, with a heavy bookbag..yipppy

[jiritt0]

omg - i kilt it today, yes i did


shoulders/back

DB militaries - standing -- about 10 sets of 45/50pd

deadlifts - about 10 sets of 135pd

bent over barbell rows - about 3 sets of 135pd
bent over DB rows - about 4 sets with 40pds

cable straight bar pulldown/front raise things -- about 6 sets of 50pd

DB side raises - about 6 sets of 15pds

lat pulldowns - about 6 sets of 120/150pd

DB bent over rear delt raise things - about 4 sets of 15pd

assisted military grip (neutral) pullups - 3 sets with 100pd assistance



crazy sweat. 2nd day taking 2 AM REDuctions, it kicked in crazy during my workout. shirt is soaked and im like wow.

been using 5 green bulge pre, and 1 animal pak + muscle milk shake post

next week ill prolly start throwing in aminos, and other supllements again

[jiritt0]

shocked the arms


3 mega sets


DB one arm bench - 45s
bar decline bench - 135
DB swiss ball bench - 40s

did them like 8 sets of 10 each total, first 3-4 sets I was jumping rope (trying) between each


incline DB flies - 25s
swiss ball DB flies - 40,30,30
decline DB flies - 25s

3 sets of 10 for them all

finished with the ARMBLASTR

str bar wide grip bicep curls - with far bar - 65,65,75
DB hammer curls - 30s
W bar close grip curls - 25pd a side
str bar reverse curls - 45,45,55

3 set of 10 each

[icetrauma]

Nothing like a swole set of guns to make ya feel good. Log looks awesome keep up the good work.

[jiritt0]

no lift yesterday, wasnt on campus ... didnt run or anything else either, felt pretty sore and tired so i took it eeasy..


just went for a nice run earlier.. very hot out.. was about 45mins long.. did some nice stretching pre/post...

drank a scoop or so of PW and 2 scoops xtend pre, drinking a muscle milk/on whey shake now wth animal pak post.

[jiritt0]

great run today -- there was this huge bike race thing going on through my part of the city, so people everywhere.. kinda cool.. tons of drinking (yippy) biut the girlfriend and I decided to jog around instead of do that.. saw the race go by twice..the first time right after we stretched and did a light 2minute warm up jog down the block...second at the end after we walked/climbed the massive hill in our area at the end of the workout.


extremely hot out, hopefully im building a nice tan layer to progress on all summer long =)

I feel great.. one full week on reduction almost. .. ive been eating a lot of berries (additional natural rasberry ketones) and using ground cayenne pepper in marinades for dinner /.. eating lots of natural clean foods (fruits n veggies, lean meats, fish) and increasing my protein intake through shakes as well

I just bought 10lbs from the amazon.com deal, 3 tubs muscle milk, and 1 tub bsn syntha 6. not a bad deal, it adds up to 10lb for 80$ or so, about the cost of a 10lb bag of ON whey, but its the tasty shakes with fats and all added in

been adding in PW last two days with cardio, will throw it in to weights next week. also have glycergrow, liver tabs, and some leftover NAC pills to kill and a 1/2 tub of bulk acetyl-l-carnitine to cap and use ..

[jiritt0]

good lift today -- chestnarms.. forgot to take pw though.

[icetrauma]

good lift today -- chestnarms.. forgot to take pw though.

Blasphemy!!!