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.
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
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.
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
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.
I took a whole week off after PC
the last leg workout left me sore for 4 days.
Smoked.
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.