Mass Phase Week 8 Day 3.
Legs.
A) Standing Alt. Leg Curls:
60x12
70x12
80x12
90x12
100x12
90x10
80x10
70x10
60x10
B) Leg Ext (warm-up)
2 plates X12
3pX12
4pX12
C) Sled Leg Press:
5PPS X 15,13,12,10,8,6,4,3 (10 secs rest b/n each “set”)
D) V-Squat/Power Squat:
2PPS X15x3, very controlled reps.
E) Leg Extension S/S Hip Flexor Ext:
some weight X10x3 || some weight x15,12,10
Good, short leg workout.
Ryno.
Mass Phase Week 8 Day 4.
Arms.
A1) Recline DB Curl:
35x15x2
A2) Single Arm OH Ext:
35x12x2
B) EZ Bar Curls → Drag Curls :
70x10x3…7x12x3
C) CGBP:
185x10x2
185x8x1
FST7 Rope Hammer Curls & OH Rope Ext: 7 sets, 10 reps
There was one more super set in there, but it’s slipping my mind right now.
Yesterday (Saturday) I did a active recovery workout.
Ryno.
I bit the bullet yesterday…
I bought a month’s supply of MAG-10 and ANACONDA (I bought 70 FiNiBARs last week).
Everyone that is using the products has been ranting and raving about how great they are, so I figured “heck” I’ll give it a shot! In the grand scheme of things, the cost wasn’t too terrible. If I don’t respond well then no big deal. Hopefully, they are as great as the users say and I can get some crazy gains out of this stuff!
BTW, FiNiBAR are crazy good! However, I shared one to a friend and she had to spit it out because she hated it… but I love them. Just goes to show that we are a rare breed.
I just finished my first pre-workout FiNiBAR and will begin my workout in about 45 minutes. I wanted to give a quick update as I am getting ready to finish up in lab for the day.
I have a “research plan” that I’m working on as part of my summer research program. I’ll probably load it to here at some point so that anyone that sifts through my log can get an idea of what I’m doing this summer. But beware…it’s a lot of quantum chemistry, and the majority of my non-physical chemistry peers that have had p chem have no clue what I do. lol. Such an abstract field…
I’m also going to the beach this weekend!! I’m getting exponentially more excited for that.
Feeling good and ready to go!
Ryno.
Mass Phase Week 9 Day 1.
Back.
A) Kayak Rows:
42.5x8-8-8x3, first time trying kayak rows and they are awesome! A really precise and controllable contraction.
B) Meadows Rows:
100x8x1
125x8x1
150x8x3 (6-25lb plates) Got a good stretch on each rep.
C1) BB Row (pump):
Weight X top-end reps (1 sec contraction)-mid-range reps-(10 seconds rest)-full reps
165x10-5-5x3
C2) BB Row (explosive): (2 sets per 1 set of the above)
185x3x2
205x3x4
D) Stretchers:
130x12x2
115x12x1
E) Supinated Smith Machine Row:
105x15x3
Really deep stretch on each rep, along with a great peak contraction.
F) DB Shrugs:
100x12x2 (pause at top and bottom)
This was a great workout, I felt like I accomplished a lot of quality work.
This with was also my first workout preceded by a FiNiBAR, which are surprisingly good.
Ryno.
Mass Phase Week 9 Day 2.
Chest & Shoulders.
Pre-workout FiNiBAR (45 minutes before) followed by 2L H20 in the time it took to walk to the gym (~15 minutes).
Awesome workout.
Shoulders stretching/loosening-up.
A) Incline DB Press:
40x12x1
50x12x1
60x12x1
70x10x1 (Literally flew up)
80x10x1 (Surprisingly easy)
90x10x1
100x12x1 (I had help up on the first rep)
85x12x2
I’ve been killing these DB presses lately. It’s great. I can’t wait to see the damage that i’ll do with MAG-10 and ANACONDA.
B) D Roy Raise:
35x12x1 (1 sec contraction)
30x12x2 (2 sec contraction)
First time with these; awesome pump.
C) “Barrel” Cable Crossover for lower/outer chest:
22.5x15x1 (slowish negative and 1 sec contraction)
27.5x15x2 ( same manner as above, constant tension)
I always get a good pump & contraction out of these.
D) Decline Smith Machine Press (constant tension reps):
155x12x1
175x12x1
185x12…155x10…105x20(wide grip)
E) HS Shoulder Press:
45 (per side)x12x1
70x10x1
80x10x1
90x12 S/S 25lb plate lateral raises (12 reps)
90x12…45x12 S/S 25lb plate lateral raises (12 reps)
F) HS Plate-Loaded Lateral Raise:
35x10…25x12
35x10…25x12
G) Delt Triad (standing):
20x10x1
20x12x1
Great workout today! Got plenty stretching in throughout the workout.
My first order of MAG-10 and ANACONDA will be here tomorrow!!! I’m much more excited than I thought that I would be. I just have to see what all of this hype is about!
Time to relax. I’m walking to the GT bookstore in a bit to get some apparel and get a large GT Nalgene bottle. Then I’m going to work on my research plan and continue my search for graduate schools.
No one here cares, but I have a fairly large list of prospective graduate schools. My top three right now are Georgia Tech, UC-Santa Barbara, and Northwestern. They’re three of the most prominent schools in Organic Electronics and that is where my scholastic passion lies.
Ryno.
Mass Phase Week 9 Day 3.
Legs.
I wasn’t too excited for legs today, just not in the mood. So I decided to get do 10 sets of 10 on an exercise as my primary choice.
A) Standing Alt. Leg Curl:
60x12
70x12
80x12
90x12x3
B) Seated Leg Curls:
130x15x3
Some leg extensions as a pre-pump.
C) V-Squat/Power Squat Machine:
4ppsX10x9
3ppsX20x1
I took about 90 seconds b/n sets.
D) Leg Extensions:
180x12x3 (4 plates)
E) Hip Flexor “Extensions” (done on a single leg extension machine):
70x15
70x12
70x10
I really like how these feel/pump up my upper outer quads.
100 rep bw calves. I usually do these before bed, but I knocked them out early today.
Good workout overall, but I had a slight headache throughout. I anticipated getting my MAG-10 and ANACONDA yesterday, but FedEx didn’t deliver it (even though it was on the truck) b/c it wasn’t “due for delivery.” It’s in my building now, but I have to wait before I can go pick it up.
Ryno.
Mass Phase Week 9 Day 4.
Arms.
I stole a John Meadows workout for today. I try to use Mountain Dogs principles, but today I just did one of his that he has posted before. They’re always great workouts.
A) EZ Bar Reverse Curls:
55x10x5 (10 sec rest b/n sets)
B) Straight Bar Pushdown:
47.5x10x5 (10 sec rest b/n sets)
C) Plate Loaded Preacher Curls:
100x12x3
D) Plate Loaded Dips: (3 second negatives)
270x8
300x8
270x8
E) Incline Conc. Curls:
30x8x2
F) Single Arm OH Ext:
25x12x1
30x12x2
25x12x1
G) Seated DB Curl:
30x10x3
H) Incline Close Grip Bench:
155x8x4
Stretched throughout and after.
First day of MAG-10 and ANACONDA!
Ryno.
Mass Phase Week 10 Day 1.
Chest & Shoulders.
A.1) Military Press:
7/5/3 Scheme for 2 rounds.
135x7
155x5
173x3
145x7
165x5
185x3, ties PR
I tied my press PR, but this was done after a good bit of volume.
A.2) Push Press:
205x3x1
225x3x1
135x3x1 (10 sec hold on each rep)
B) D. Roy Raise:
30x10x3 (1-2sec hold on each rep)
C) Incline DB Raise:
65x15x2
65x12x1
65x10x1
D1) Decline HS Press:
270 (6plates)X12x3
D2) Pec Minor Dips:
BWx12x4
E) HS LAteral Raise:
35x12…25x12
35x10…25x10…20x12…10x15 (super-duper slow)
F1) DB Front Raise:
40x16x2
F2) DB Rear Lateral Raise:
40x20x1
40x25x1
G) Delt Triad:
20x10x2
H) Barrel Cable Crossovers:
27.5x15x2
Great workout! I had a workout for a bit during the decline/pec minor superset. He’s someone that I’ve talked with a bit during the past weeks and he was curious about the pec minor dips. Good sized guy as well. Very similar body structures and strength.
I have a few large meals planned this week so I’m doing lower carbs for most of my meals. We’re going to a Indian restaurant on the 4th. Best. Food. Ever.
On Friday I’m going to the Vortex and I’m eating the Triple Coronary Bypass Burger again! Awesome food as well. =D
Ryno.
Mass Phase Week 10 Day 2.
Back.
A) Kayak Rows:
47.5x6-6-6x3
B) One-Arm DB Row: (pause at the bottom)
130x10x3
these are the heaviest DBs at the gym, so I’ll have to up the reps from now.
C) Rack Deadlift: (3 inches below knees)
405x7
455x5
495x3
430x7
475x5
525x3
D) Stretchers:
130x12x2
115x12x1
E) Chest Supported DB Rows:
45x15x3
G) Kayak Rows:
37.5x6-6-6
Just a finisher.
Stretched a bit throughout and after the workout.
Pretty good workout.
Ryno.
Mass Phase Week 10 Day 3.
Arms.
A) Hammer Curl
30x10x1 (1-2 sec hold at peak contraction/parallel to ground)
40x10x1 (same as above)
B) Straight Bar Curl:
75x12x1
95x8x1
115x6x1
C) DB Curls:
30x12x1 (both arms at once)
40x8x1 (both arms at once)
50x6x1 (alternating arms)
D) FST-7 Machine Preacher Curl:
55x10x7
Stretched b/w all sets.
E) Seated DB Ext:
65x12x1
80x10x1
95x12x1
F) Decline Close Grip Bench Press:
185x12x1
225x7x1
225x6x1
G) Triceps Pushdown:
67.5x12
87.5x12
107.5x8x1
H) FST-7 Recline Skullcrushers:
55x10x7
Good arm workout =)
Ryno.
Mass Phase Week 10 Day 4.
Abs & Legs.
A1) Ab Pulldown:
32.5x15x1
42.5x15x2
A2) Hanging Leg Raise:
BWx12x3
B) Seated Leg Curl:
130x15x1
150x15x2
150x18…some more partials.
C) Leg Extension:
90x15x1
160x12x2
D) V-Squat/Power Squat: (7/5/3 scheme)
2ppsX5x1
3x7x1
4(380)x7
4.5(430)x5
5(470)x3
4.5(430)x7
5(470)x5
5.5(520)x5
E) Hip Flexor Extension:
70x12x3
F) 100 rep BW calf raises.
I don’t normally list this, but I do these daily. Either when I wake up, after my workout, or before I go to bed.
Good workout. I didn’t want to work my legs earlier today and I had a headache going into the workout, but I decided to try out the 7/5/3 scheme for legs and I liked it!
Going to the Vortex Bar & Grill tonight and I’m taking down the Triple Coronary Bypass Burger, again! I ate it earlier this summer and, boy, is it a good meal. I’ve been waiting for this all week.
Ryno.
Mass Phase Week 10 Day 5. Extra Day.
Maintenance & Spec work.
A1) Kayak Row:
32.5x8-8-8x2
A2) Pull-Up:
BWx15
BWx12
B1) Standing DB Curl: (stop & hold at parallel to ground)
25x12x3
B2) Standing OH DB Ext:
45x15x1
60x15x1
B3) D. Roy Raise:
30x10x2
C) Bench Press: (ring finger on ring)
45x8x1
135x5x1
185x3x1
205x3x1
225x3x4 Much easier than I expected. I kept to reps quite fast.
225x5x1 Good set. Had a good bit more left in the tank.
D) Speed Bench:
165x3x9
[(3 waves of 3 sets: thumbs on rings (wide), ring finger on rings (normal), thumb on inside smooth (narrow)]
E) Dips:
BWx30
BWx20
Also did some leg exts and leg curls to get a lil bit of blood into my legs, which I worked yesterday.
Just full body stuff to get blood into the muscles.
Taking tomorrow off and I will begin with back on Monday!
Ryno.
Mass Phase Week 11 Day 1.
Back and Traps.
A) Kayak Rows:
42.5x8-8-8x3
B) One-Arm DB Rows:
130x12x3
No heaving, only clean reps.
C) Deadlift:
135x3x1
225x3x1
315x3x1
405x2x1, Add Belt and straps.
455x3x4 (PR for volume @ 455)
405x1x1, no belt/straps. These bars are soo slick…
315x1x1, Held for ~20 seconds.
D) Underhand Smith Machine Row:
155x12x1
175x12x1
175x12…155x9…105x12
E) Stretchers:
130x12x1
115x12x2
F1) Support DB Rows:
45x12x2
F2) Paused DB Shrugs:
110x10x2
Stretched a bit more.
Ryno.
Mass Phase Week 11 Day 2.
Chest/Bench Press.
I want to triceps to grow so I’ll be benching weekly now. Something I haven’t done in a while.
A) Machine Chest Press:
Just a warm-up to get blood into the muscles.
55x12x3
B) Bench Press: (each rep is pretty much paused at top and bottom for a brief moment)
45x8x1
135x6x1
165x5x1
185x3x1
Work Sets…
205x7x1
225x5x1
240x3x1
215x7x1
235x5x1
250x4x1, easier than I expected. I think I had 260ish for a triple.
My PR triple is 275 or 280. I should be there pretty soon, I hope.
I like this wave style of reps. I definitely felt stronger on the second wave.
C) Incline DB Press: (pause each rep at bottom)
75x10x1
75x12x1
75x10x1
D1) Decline HS Press:
290x12x2
D2) Pec Minor Dip:
BWx12x2
E) “Decline” Cable Crossover:
27.5x15x2, hold stretch/contraction for 1 second each.
F) DB Curl w/ pause at peak contraction:
25x12x3
F.a) DB Hammer Curl w/ pause at peak contraction:
25x15x1
G) 100 Rep Calves.
Good workout. I decided half-way through to train my shoulders tomorrow instead of today with my chest. They aren’t growing quite like I want them to so Ive decided to give them a dedicated day for a while.
Ryno.
Mass Phase Week 11 Day 3.
Shoulders.
A) DB Shoulder Press:
50x10x1
60x10x1
75x10x1, wanted to save myself for the next exercise.
50x10x1
B) Standing Eye-Level Pin Press:
155x5x1
165x4x1
175x3x1
155x5x1
155x3,2,1
155x3,2,1+15 second OH hold.
I thought this would be above my press numbers, but they’re actually lower? Could have been that I haven’t DB pressed in a while and I did that before this.
C1) DB Front Raise:
40x20x2 (20 total for both arms)
40x16x1 (16 total for both arms)
C2) DB Rear Delt Raise/Row:
40x25x3
D1) DB Upright Row:
40x12x2
D2) Slanted Plate Shrug:
45x12x2
Some forearm work.
Good workout!
Ryno.
Mass Phase Week 11 Day 4.
Legs.
Warm-Up:
-Layer/Wave Approach-
Front Squats:
Pre-Pump;
135x6x1
185x6x2
High Threshold Work;
225x3 (Flew up)
255x2
285x1
255x3 (Flew up)
285x2
315x1 (Not too hard, ties PR? maybe 330-335 1RM)
Speed;
1555x1
Strength Capacity;
155x20 (No clock, just did 20 reps)
I haven’t done front squats in many moons so I was surprised that I was able to get 315, which ties a PR, I think.
Power Squat/V-Squat:
3ppsx12x3
Very good workout! I finished in about 40 minutes.
I saw this rep scheme yesterday in the live spill by CT and I wanted to give it a try. It is definitely something that I will continue with. I could actually feel my quads working with this approach.
Ryno.
Mass Phase Week 11 Day 5.
Calves & Arms.
A) Smith Machine Calve Raise: (explode up, pause for a second, slow-ish negative)
255x18…255x15…255x12…255x8
B) Timed Hammer Curls:
25x30s
35x45s
40x40s
Pause at peak contraction.
C) Straight Bar Curl:
85x12
105x8
125x4…85x8, got distracted by people standing/staring at me in my peripheral.
D) DB Curl:
30x15 (both arms)
40x10 (both arms)
50x7 (alternating arms)
E) FST-7 Preacher Machine Curl:
65x10x4
55x10x2
45x10x1
F) Semi-Seated Triceps Extension:
65x12
80x12
100x12
G) Close Grip Decline Bench Press:
185x12
225x7
225x6
H) FST-7 Hammer Strength Single Arm Ext:
50x12x3
50x10x4
Good workout overall!
Ryno.
Mass Phase Week 12 Day 1.
Back & Deadlift.
A) Kayak Row:
42.5x8-8-8x2
B) Deadlifts:
2 waves of 3/2/1
405x3
455x2
495x1
455x3
495x2
545x1, Huge PR! I definitely didn’t have much, if any, left in the tank. No hitching though =)
Had a fart-like incident during this rep. haha.
315x5
C) DB Row:
130x12
130x10
130x8
D) Pull-Over Machine:
230x15x1
Some other back things; just one set of 12-15 reps. Quite deliberate reps.
I was pretty tired after my deads, but I had my ANACONDA to keep me going, and to help me get that lift.
I definitely attribute my new peri-WO regimen to my increased strength levels!
FiNiBARs, MAG-10, and ANACONDA FTW!
Ryno.
Mass Phase Week 12 Day 2.
Calves then Chest & Bench Press.
A) Machine Leg Press Calve Raises:
Only enough rest b/n sets to let the burn die.
Reps were explosive. Hold contraction. Slow eccentric. Repeat.
250x18
220x18
180x15
180x12
180x10
180x9
Some push-ups.
A) D. Roy Raise:
30x12x2
B) Bench Press:
2 waves of 5/4/3.
45x8
Pre-pump sets
135x6
165x6
205x6
1st Wave
235x5
250x4
265x3, damn easy!
2nd Wave
245x5
260x4
275x2, not TOO hard.
Speed
135x5
Strength Capacity (as many reps possible in 90 seconds)
135x30…10…5…3…3
None of those little pulsing reps!
I got 275 for 2, but could have gotten 3, though I wanted to keep good form so I stopped.
I feel like I would have gotten an easier 275x3 if I had kept my rest periods longer. They were pretty short.
C) Incline DB Press:
65x12x2
Got a good stretch and great contraction on each rep.
D) “Barrel” Cable Crossover:
30x25x1
30x20+10 partials.
Just getting TONS of blood into my chest.
Stretched.
So for a bit of an evaluation!
I’ve been using ANACONDA, MAG-10, and FiNiBARs for two weeks now. This is the start of my 3rd week and…wow. That’s all that I can say. I’m looking much fuller, but leaning out some. My eating the past few days hasn’t been the most consistent either, but I’ve been REALLY strict with my peri-WO nutrition. I’m extremely surprised and pleased with the quality of these products. I don’t think that I could go back to the supplements that I was using before.
Now to take the plunge…I’ll be returning home in the next 2 weeks and I’m going to go for Indigo-3G. I may drop the FiNiBARs in order to budget it in, but I think that if I’m working enough at school and on the weekends, that I’ll be able to get everything; I3G, ANACONDA, MAG-10, and FiNiBARs.
Taking the plunge to get all except I3G took some courage, but it was worth it.
Great day!
Ryno.
Mass Phase Week 12 Day 3.
Legs.
A) Seated Leg Curl:
150x12x2, used as a warm-up
B) Leg Ext:
110x15x2, used as a warm-up
C) Front Squats:
45x8
Pre-Pump Sets
135x6
185x6
225x6
1st 3/2/1 Wave
255x3
285x2
315x1
2nd-3/2/1 Wave
275x3
305x2
335x0, more of a technique breakdown than strength.
I figured that I would have gotten this, but I’m likely still fatigued from my 545 deadlift and not enough rest b/n sets. No excuses though, I just didn’t finish the lift.
Speed
165x5
Strength Capacity:
165x20
D) V-Squat/Power Squat Machine:
3PPSx12x3
forcing weight onto quads.
E) Hip Flexor Extension:
70x12x3
Stretched a bit.
I snapped two pictures after my workout today, and I’ll upload them in a bit.
Legs are feeling THRASHED right now. I’m doing less volume for my legs, but I think that the strength waves are killing me. haha. Legs are looking great though!
Ryno.