I’m going to try and be a bit more active here on PP forum… getting tired of another forum…
Quick Bullets:
- 5’11”
- 192 lbs
- Currently in a bit of a deficit to try and loose fat for summer.
Date: 05-15-2019
Pre-Work
*Vasoblitz - 2 scoops
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- seated leg curls: 130x8,8,8
- kettlebell reverse lunges: 30x12 (3 sets, each leg, each hand)
- leg curl (partner assisted on floor): 3x8,8,7
- bb stiff leg deadlift: 225x10 > 185x6 > 145x6
- toe press on seated leg press: 210 (2 sets of 10 > 10 partials)
Comments
Tremendous hamstring pumps during the leg curls on the floor. The calf workout was burning nicely as well.
1 Like
Date: 05-17-2019
Pre-Work
- Ghost Legend - 1 scoop
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- BB rows: 155x8 > 125x6 > 95x6
- Db pullover: 65x12, 12
- BB 1arm row: 60x8, 8
- supinated pulldown (single handles): 120x8, 8, 7
- Hang chinup bar: 50 sec
- Decline crunch: 4xfailure
- ez bar curl: 50x15, 15
- db preacher curl: 20x8, 8
Comments
Good pumps, i really wanted the smith machine for the rows but an old man was sleeping on it. Bb row put I extra tension in hamstrings, but i maintained my form hence why i didn’t push myself to heavier weight. I let the bar hang a bit at the bottom to stretch the lats. I hate the way rows look when people use momentum and leg drive.
Date: 05-18-2019
Pre-Work
- Bloodshred - 1 scoop + vasoblitz - 2 scoops
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- db incline press: 80x6, 70x8 > 55x5
- flat bb press: 135x11, 145x6 (1:1:0:0)
- machine flys: 100x15, 15 (1:0:0:1)
- machine dips: 150x17
- reverse machine flys: 90x20 > 60x10 ( 2 sets)
- db press: 50x8, 7 (1:1:0:0 tempo)
- rope extension: 42.5x15, 15
*pause lying db extension on floor: 20x10, 10
Comments
very good pumps today and worked out first thing in the morning without food.
Date: 05-19-2019
Pre-Work
- Wreckage - 1 scoop + vasoblitz - 1 scoop
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- seated leg curl: 130x8, 8 > 10 partials (3 sec eccentric all reps)
- leg press: 5 plates each side, 3 sec eccentric, 2 rounds of 10
- db deadlift: 90 each hand, 2 sets of 8
- leg extension: 55, single leg rotate 7 times for reps of 8
- cable pull through: 42.5x12, 12
- toe press on seated leg press: 230x10, 10
Comments
Date: 05-21-2019
Pre-Work
- vasoblitz - 2 scoops
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- chest supported db rows: 60x10 > 50x7 > 40x7 (each hand)
- probated seated cable row: 110x15, 15
- db shrugs: 50x10, 55x10 (each hand)
- bb pullover: 70x10, 10, 10
- hammer curls: 30x10, 30x10 > 20x8 > 17.5x8 (each hand)
- ez bar preacher: 50x8, 6
- hammer strength ab crunch machine: 60x12, 12, 9, 8
Comments
The pumps felt ridiculous today. I really enjoying doing the db row first this week because it made for a better mind muscle connecting for the cable rows
PC what week 5?
Yes sir. I am really enjoying this routine, next time around i need a better substitute for rack pulls. I don’t have cages with pin adjustments and i hate using platforms to raise the bar. Smith machine feels weird as well
Do any type of low row to crush your low back, or double up on Banded Hyperextensions
1 Like
Date: 05-22-2019
Pre-Work
- vasoblitz - 2 scoops
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- seated leg curls: 125x12, 12, 11
- stiff leg deadlifts: 225x10, 10
- barbell squat: 185x10, 10, 10
- stationary db lunge: 40x10, 10
- toe press on seated leg press: 210x10 > 10 partials > 15 sec hold (2 rounds)
Comments
This work out left me obliterated. I am currently ~ -4lbs from start of program, and ~ 2 lbs down since starting this log.
Date: 05-23-2019
Pre-Work
- Ghost - Legend
Intra
- ~40g dextrose + All 9 aminos
Workout
Note: All weight is in pounds (lbs).
- slight incline db press: 75x10, 75x8 > 55x4
- flat bb press: 115x15, 135x7.2.3 (. is rest pause)
- pronated incline flys: 15x12. 12. (each hand)
- cable crossovers: 17.5x15 > 12.5x6 (each hand)
- spidercrawls: 2 sets
- db seated press: 55x6, 6
- bb pullover press: 60x12, 10
- oh rope press: 30x12, 25x15
Comments
great workout
Date: 05-24-2019
Pre-Work
- vasoblitz - 2 scoops
Intra
- ~40g dextrose + ghost bcaa + high octane amino
Workout
Note: All weight is in pounds (lbs).
- smith row: 65x8 > 50x6 > 40x7 (each side added)
- cable pulldown: 140xfailure (2 sets)
- meadow row: 70x8, 75x8 (each hand added weight)
- barbell shrugs: 135x10, 155x10, 10
- incline situps: 4xfailure
*21s: 50 (2 sets)
*db incline curl: 12.5x12, 12 (each hand)
Comments
insane pumps! a little IPA. Haven’t had a beer in a while and just craved one. Day trip with the wife to a museum and then Aladdin.
1 Like
Date: 05-26-2019
Pre-Work
- vasoblitz - 2 scoops
Intra
- ~40g dextrose + Hydrobcaa
Workout
Note: All weight is in pounds (lbs).
- seated leg curl: 130x8, 8 > 10 partials > 30 sec hold (3 sec eccentric all reps)
- leg press: 11 plates total, 3 sec eccentric, 2 rounds of 10
- db deadlift: 90 each hand, 2 set of 9
- reverse lunges: 30 lbs kbs each hand, set of 17 and then 15 each leg
- hyper extension: 18kb x12 > bodyweight x5
- toe press on seated leg press: 210x10, 10,10
Comments
Date: 05-28-2019
Pre-Work
- vasoblitz - 2 scoops
Intra
- ~40g dextrose + Hydrobcaa
Workout
Note: All weight is in pounds (lbs).
- incline db row: 70x8, 70x8 > 50x8 > 40x8
- machine row: 120x6, 110x7
- db shrug: 50x25, 25 (each arm)
- db pullover: 60x12, 12, 12
- ez bar curl: 70x8, 8
- ez machine curl: 45x12, 12 > 30x12 > 10x12
- v-ups: 4 x failure
Comments
Very good pumps today. Sadly, vastblitz will be ending in a few days, but I have ghost pump ready.
Date: 05-29-2019
Pre-Work
- vasoblitz - 2 scoops
Intra
- ~40g dextrose + man bcaa 2 scoops
Workout
Note: All weight is in pounds (lbs).
- seated leg curl: 120x15, 15, 15
- bb squat: 225x12 > 185x10 > 135x8 > 105x8
- v squat 1.5s: 45 each side x 11, x14
- stationary kettlebell lunge: 18 each hand (x10, 2 sets each leg)
Comments
Death
What you running after PC? Odin Force?
28 days later
1 Like
5-31-2019: pull
6-1-2019: push
6-2-2019: legs
——-
The worst was leg day. That was brutal. The wife joined me that day and we were both beat, so i’m glad i wasn’t on my own.
Great run and really enjoyed the plan. I’ll be taking monday - thursday off to recover. Probably do some bodyweight exercises at home and just enjoy some time off and then go HAM for 28 days later starting Friday- 4th of July.
1 Like
I took a whole week off after PC
the last leg workout left me sore for 4 days.
Smoked.
1 Like
Rest days have been great time to spend extra time with my pup and wife. Recovery has felt good and did some stretching yesterday. Tomorrow I start the mayhem.