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Robert's Comeback Log

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RobertMc1982
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« Reply #30: July 12, 2018, 04:36:47 AM »
Week 5, Day 1

Wednesday, 7/11/18

Pre: 1 scoop Full Spectrum Rx
Post: Whey Protein, Oatmeal, Skim Milk

I've been watching a lot of Jeff Cavaliere's videos, so I decided to go with a lot of his suggestions in yesterday's back workout.  I started with bodyweight pullups with pronated grip, then dropsetted to a lighter weight on lat pulldowns.  I tried to keep rest periods to around 1 minute, and every set was to failure based on when I could no longer control the eccentric portion of the movement. 

Pullups:
BWx8
BWx5
BWx3
BWx2

--dropset--

Lat Pulldowns (1-1/2 reps):
130xfailure x4

Barbell Rows:
135x14x2
135x13

Trap Cable Raises:
3 sets to failure (can't remember weight now, 10-15 reps)

Straight Arm Pushdowns:
100x16
100x14x2 (rest-pause to get the last couple)

DB Rows:
55x16
55x14x2

Date of profile pic: 7/13/18


Wis3guy
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« Reply #31: July 13, 2018, 08:03:05 AM »
Looks like fun, except that pull ups suck.  I watch way to many Jeff videos as well though......


RobertMc1982
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« Reply #32: July 14, 2018, 04:20:28 PM »
Looks like fun, except that pull ups suck.  I watch way to many Jeff videos as well though......

It was, and they do lol...  I'm trying my best to slowly be able to do more.
Date of profile pic: 7/13/18


RobertMc1982
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« Reply #33: July 14, 2018, 04:50:37 PM »
Week 5, Day 2

Thursday, 7/12/18

Pre: 1 scoop Full Spectrum Rx
Post: ABB Maxx Recovery

All the benches were taken when I got to the gym Thursday, so I had to start with dumbbell incline.

Incline DB Press:
40x15x2
50x12
60x10
70x10
80x8
80x7
70x7x2

Flat BB Bench Press:
185x5
205x4
195x5 (+1 w/spot)
194x4 (+1 w/spot)
185x5

3d Cable Crossovers (Athlean X move):
50x12
60x10
50x13x2

Upper Chest Cable Fly's:
40x12
40x13
40x12x2
*Another Athlean X move.  You lay on a flat bench, and pull the cables up and cross over your head to target the upper chest.

Suppdate:

VMI Sports Arimadrol: I received this in the mail along with some preworkout samples from VMI Thursday.  They even included a handwritten card in the package, which was a nice personal touch.  I'm on day 3 with it now, but nothing to report yet, as expected.  I'll be updating every seven days, and also if anything noteworthy happens between the weekly updates.  I've had good results with Arimistane in the past, so I'm curious and looking forward to the next few weeks using this alternative.

« Last Edit: July 14, 2018, 05:05:22 PM by RobertMc1982 »
Date of profile pic: 7/13/18


RobertMc1982
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« Reply #34: July 14, 2018, 05:03:34 PM »
Saturday, 7/14/18

Week 5, Day 3

Pre: 1 scoop Full Spectrum Rx
Post: Whey Protein, Skim Milk, Banana

Last week's deadlifts:

Friday, 7/6/18

Deadlift:
135x12x2
185x10
225x6
245x3
275x1
315x1x3
275x3x2
275x5
225x12 (failure)


Deadlift:
135x15
135x12
185x8
225x5
275x2
315x2x2
285x3
285x4
225x12

One-arm Inverted Rows:
BWx7
BWx9
BWx8
(did BWx12 with two hands first to get the height right and feel for the movement)

One-Arm High Cable Rows:
70x15
90x23
100x22

Wide Grip Lat Pulldowns:
100x15
115x15x3


Date of profile pic: 7/13/18


RobertMc1982
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« Reply #35: July 15, 2018, 04:06:38 PM »
Week 5, Day 4

Sunday, 7/15/18

Pre: VMI K-XR Sample Pack, Vasogen Sample Pack
Post: Whey, Greek Yogurt, Banana, Honey

Last week's OH press and dips:

Week 4, Day 4

Sunday, 7/8/18

Standing OH Press:
45x15x2
65x10
95x10
115x6
135x5x5

Dips:
BWx8
BW+25 x8
BW+45 x7
BW+45 x5
BW+25 x7


Standing OH Press:
40x20
60x20
80x12
95x10
115x6
140x5
140x4
135x5x3

DB Lateral Raises:
15x12
15x17
15x20
15x14
*I did these with my arm externally rotated and slightly bent over to hit the middle delt, as Jeff demonstrated on one of his videos.  It definitely feels a lot better this way.

Dips:
BWx8
BW+25 x 8
BW+45 x 6.75 (couldn't quite get 7)
BW+45 x 4
BW+25 x 9

Cable Lateral Raises:
30x18
30x15
30x9

Rear DB Fly's:
30x15x2
30x10

Simultaneous DB Curls:
30x15
30x10
30x5 --dropset-- 20xfailure

Tried out the K-XR and Vasogen sample packs I got from VMI in today's workout.  The K-XR seemed fairly average in terms of energy and focus, but may have a stronger effect for someone with less of a stim tolerance.  It did last throughout my workout, though, and I didn't experience any sort of crash or anything.  I missed the intensity and perceived strength increase Full Spectrum provides, though.  I was hoping the Vasogen would provide a pretty good pump, especially after the higher rep sets, but I really didn't notice much if anything.  It may work better for someone who responds more strongly to agmatine, but I don't seem to respond to it in any noticeable, visible way. 
Date of profile pic: 7/13/18


RobertMc1982
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« Reply #36: July 18, 2018, 04:26:30 AM »
Week 5, Day 5

Tuesday, 7/17/18

Pre: 1 scoop Full Spectrum Rx
Post: ABB Maxx Recovery

Goblet Squats:
BWx20x2
40x15
90x10
120x8
120x6
120x5

Squats:
135x10
185x5x2
185x6

DB Side Lunges:
50x10
30x8

The gym was packed when I got there yesterday after work, and both the racks were taken, so I ended up doing goblet squats first.  At first I was just going to use them to warm up until a rack opened up, but I ended up making them my primary movement for the day.  I didn't do a lot of volume, but I'm already feeling it this morning in a good way.  I may start including them at least for the next few weeks, but for a slightly lower weight in the 8-12 rep range.  I felt like an idiot during the side lunges because I know my form was horrible lol..  I'll probably try the "3d" lunges from one of Jeff's videos next time for some single leg work in multiple directions. 
Date of profile pic: 7/13/18


BigSm0ky
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« Reply #37: July 18, 2018, 05:10:54 AM »
Try to put 90 seconds rest between sets if you're going to do dropsets or supersets until failure after your actual exercise.


RobertMc1982
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« Reply #38: July 18, 2018, 10:37:54 AM »
Try to put 90 seconds rest between sets if you're going to do dropsets or supersets until failure after your actual exercise.

Thanks for the tip.  I usually aim for 60 seconds on the hypertrophy-focused stuff, and 1.5 - 2 min on everything else, depending on how I feel.  Sometimes the rests accidentally last a little longer though if I'm talking to somebody or have my kids with me.
Date of profile pic: 7/13/18


RobertMc1982
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« Reply #39: July 19, 2018, 05:08:10 AM »
Week 6, Day 1

Wednesday, 7/18/18

Pre: 1 scoop Full Spectrum Rx
Post: ABB Maxx Recovery

Last week's workout:


Wednesday, 7/11/18

Pullups:
BWx8
BWx5
BWx3
BWx2

--dropset--

Lat Pulldowns (1-1/2 reps):
130xfailure x4

Barbell Rows:
135x14x2
135x13

Trap Cable Raises:
3 sets to failure (can't remember weight now, 10-15 reps)

Straight Arm Pushdowns:
100x16
100x14x2 (rest-pause to get the last couple)

DB Rows:
55x16
55x14x2


Pullups:
BWx7x2
BWx5
BWx2

--each dropsetted to wide grip lat pulldown--

Wide Grip Lat Pulldowns:
130x10
130x11
130x10
130x9

BB Row:
135x10
145x10
155x10
165x8
165x7

Trap Cable Raises:
50x18
65x17
65x14

Straight-arm Pushdowns:
100x13 (+2 to eccentric failure)
100x8 (+3)
100x7 (+2) --dropset-- 60x10 (+4)

DB Rows:
70x12x2

Rich Myers' DB Row Trifecta:
45x8x8x8 (giant set: pronated, neutral, underhand grips)

I felt really good in the gym yesterday, and was able to get some extra volume in even though I was pressed for time.  My wife wanted to go out for dinner, so I was on a mission.  I had a pretty good pump throughout the whole workout, but it was insane on the way home after doing the dumbbell trifecta.  It was one of the best pumps I've had in a long time! 

Suppdate

Arimidrol (day 7): It has been a full week with this now, but nothing new to report yet, as expected.  I've been taking them about 20 mins before lunch everyday.  I've noticed others have had mixed results with this, but I'm hoping I'll respond to it like I did with Arimistane.  Time will tell, I guess.  Still waiting for now.

Full Spectrum Rx: The energy and focus are still the same, but I've been noticing more of a pump lately.  I'm sure the high rep stuff and dropsets have a lot to do with it, but I figured it was worth mentioning.  This stuff makes me feel strong and focused; I'm going to miss it when it's gone. 

Date of profile pic: 7/13/18


RobertMc1982
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Posts: 1551
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« Reply #40: July 20, 2018, 04:16:47 AM »
Week 6, Day 2

Thursday, 7/19/18

Pre: 1 scoop Full Spectrum Rx
Post: ABB Maxx Recovery

Last week's chest workout:


Thursday, 7/12/18

Incline DB Press:
40x15x2
50x12
60x10
70x10
80x8
80x7
70x7x2

Flat BB Bench Press:
185x5
205x4
195x5 (+1 w/spot)
194x4 (+1 w/spot)
185x5

3d Cable Crossovers (Athlean X move):
50x12
60x10
50x13x2


Flat BB Bench Press:
95x15x2
135x10
155x10
185x5
205x5
225x1
225x2 (+1 w/spot)
205x4
185x7

Incline DB Press:
55x12
75x9
75x7
75x6
55x9

3D Cable Crossovers:
45x12x2

Regular Cable Crossovers:
30x10-15x5
*started at lowest setting, then went gradually higher w/each set.  Last set was on lowest position again

Hammer Strength Bench Press:
180x9
180x7
180x6

Hanging Leg Raises:
BWx12x2

Decline Situps:
BWx12
BWx10
Date of profile pic: 7/13/18


RobertMc1982
Rep: +688
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #41: July 22, 2018, 03:16:08 PM »
Week 6, Day 3

Saturday, 7/21/18

Pre: 1 scoop Full Spectrum Rx
Post: MP Combat Powder, Skim Milk, Banana

Deadlift:
135x20
185x8
225x6
275x3
315x1
325x1
315x1
275x5x3
225x12

Chinups:
BWx10
BWx8
BWx6

Neutral Grip Pullups:
BWx10
BWx6
Date of profile pic: 7/13/18


RobertMc1982
Rep: +688
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #42: July 22, 2018, 03:29:01 PM »
Week 6, Day 4

Sunday, 7/22/18

Pre: 1 scoop Full Spectrum Rx
Post: MP Combat Powder, Oatmeal, Banana, Skim Milk, Creatine

Last week's workout:

Sunday, 7/15/18

Standing OH Press:
40x20
60x20
80x12
95x10
115x6
140x5
140x4
135x5x3

DB Lateral Raises:
15x12
15x17
15x20
15x14
*I did these with my arm externally rotated and slightly bent over to hit the middle delt, as Jeff demonstrated on one of his videos.  It definitely feels a lot better this way.

Dips:
BWx8
BW+25 x 8
BW+45 x 6.75 (couldn't quite get 7)
BW+45 x 4
BW+25 x 9

Cable Lateral Raises:
30x18
30x15
30x9

Rear DB Fly's:
30x15x2
30x10

Simultaneous DB Curls:
30x15
30x10
30x5 --dropset-- 20xfailure


OH Press:
45x20x2
65x10
95x8
115x6
135x5x2
140x4
135x5
110x7

DB Lateral Raises:
15x15
20x10
15x12x2

Dips:
BWx8
BW+25 x8
BW+45 x8
BW+50 x7
BW+50 x6
BW+50 x5 --dropset-- 25x2  --dropset-- BWx3

Low Pulley Raises:
30x12x2
30x10

Rear DB Fly's:
25x12x3

Simultaneous DB Curls:
35x12
35x9
35x6 --dropset-- 20x6

Decline Situps:
BWxfailurex2
« Last Edit: July 23, 2018, 04:15:14 AM by RobertMc1982 »
Date of profile pic: 7/13/18


Wis3guy
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« Reply #43: July 22, 2018, 03:58:26 PM »
Nice work......


RobertMc1982
Rep: +688
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Posts: 1551
Locker Roommates
« Reply #44: July 23, 2018, 04:16:29 AM »
Thanks Wis3guy!   
Date of profile pic: 7/13/18

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