Slackadjuster's P/RR/S log

slackadjuster · 09-14-2009, 06:58 PM

Rep range Chest

Incline d-bell
3 sets

Dips
3 sets

pec deck
3 sets

Also did shoulders and Bi's today. Missed them at the end of last week. I just did a mini workout for them..just to keep them moving. I will hit bi's on back day, and hopefully get back to my normal split next week. Shoulder is almost 100% and forearm is getting better everyday. I have found the culprit causing the problems...wide grip chins! Hopefully I can get injury free soon...not used to being hurt.

slackadjuster · 09-15-2009, 05:52 PM

Legs....

Split squats (smith machine)
4 sets

Walking lunges (weighted)
3 sets 30 steps each

Lying leg curls
4 sets

Seated calf press
4 sets

The combo of Split squats and lunges were enough to keep me in pain for 6 days last week. I was actually wondering if they were ever going to stop. I seem to have a much higher pain threshold for legs.
I doubled up on my Kre-Generator after the workout. For some reason I am still in the more is better....I don't want to shortcut feeding myself after this workout.

Kre-Alkalyn Pro has been powering me through this week so far. It is easier for me to have a pill verses mixing my Kre-Celerator. Energy is MORE than enough for any workout...no jitters or nervousness. I actually take it in the morning as a pick-me-up.

Wednesday is Cardio day. I am looking into adding cardio everyday but leg day.

slackadjuster · 09-22-2009, 07:23 PM

Saturday was Back....RR
Sunday- cardio

Monday
Chest Shock
Everything superset with pushups
flat Dbell 4 sets

Dips 4 sets

Pec deck 4 sets

Tris
Overhead dbell press/bench dips
4 sets
Rope pushdowns/kickbacks
4 sets

Tuesday
legs
3 sets walking lunges/leg extensions

Unilateral leg press/ dropset 3 sets

Lying leg curls / dropset 4 sets

PreWorkout

AAEFX KRE-CELERATOR

Postworkout

AAEFX KRE-GENERATOR 2 SERVINGS

NF PROTEIN 4 SCOOPS TOTAL (2 in AM and 2 in PM)

slackadjuster · 09-27-2009, 02:02 PM

Playing catch-up again! Friday was Shoulders and Triceps. I had a great day at work and was well fed for the day. My workout reflected it as well. This has been my best workout in recent memory. No talking, great pumps, and finally moving some weight.

I started with military presses on the smith machine. I hit a few warmups and then loaded up. 255 for 3 sets with dbell front raises suppersetted with them. Next was cable side laterals, drop sets. Then I jumped on the rear pec deck and super with cable high rows. (3 sets on those, all)

Tris....Haven't worked these hard in months. Skull crushers 105 for 3 sets with dips supersetted. Pushdowns next, with drop sets. Dbell kick backs last. (3 sets each). I felt like I had a couple of HAMS hanging off of my arms.

30 minutes on the Treadmill. 3.5 and 12%...HR @ 133 +/-.

I'm making some changes in the diet for next week. I guess you could say it is a prep diet. What show???? I'm not saying, but I miss the regimented diet I had before. So...no excuses.

Oh Yeah....GO VT!!

slackadjuster · 09-29-2009, 07:07 PM

Hey all....

Power week started today...

Chest
4 sets Flat Bbell bench (haven't done these in a while)
Finished with 275 for 4.
Weighted dips X 3 sets
Dbell pullovers x 3

Biceps
Lying cable curls 3 sets
21's....2 sets
incline dbell curls 3 sets

Finally back on track with my split. I am a day behind, so no wednesday off. Diet is spot on with the exception of dinner. I will wait till next week to spring the fact that I am on another cut to the MRS.

Supplements are

AAEFX Kre-Celerator before my workout.
AAEFX Kre-Generator after my workout
AAEFX Kre-Alkalyn after my workout
AAEFX NF Protein for 2 of my meals (2 scoops each meal)

I will be adding the Flex line back in very soon. I want to hold on to as much muscle as possible during this cut.

slackadjuster · 10-01-2009, 06:18 PM

It seems like work is starting to let up a bit. Went and hit back today. Power week still. I skipped legs yesterday. I aerated two big yards and slept for about 12 hours after. My left leg, below my knee, was hurting really badly...so no legs.

1 arm dbell rows 4 sets
close grip pull downs 4 sets
wide grip rows 4 sets
weighted cruches 3 sets

20 min treadmill

09-14-2009, 06:58 PM	#31
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	Rep range Chest Incline d-bell 3 sets Dips 3 sets pec deck 3 sets Also did shoulders and Bi's today. Missed them at the end of last week. I just did a mini workout for them..just to keep them moving. I will hit bi's on back day, and hopefully get back to my normal split next week. Shoulder is almost 100% and forearm is getting better everyday. I have found the culprit causing the problems...wide grip chins! Hopefully I can get injury free soon...not used to being hurt. P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

09-15-2009, 05:52 PM	#32
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	Legs.... Split squats (smith machine) 4 sets Walking lunges (weighted) 3 sets 30 steps each Lying leg curls 4 sets Seated calf press 4 sets The combo of Split squats and lunges were enough to keep me in pain for 6 days last week. I was actually wondering if they were ever going to stop. I seem to have a much higher pain threshold for legs. I doubled up on my Kre-Generator after the workout. For some reason I am still in the more is better....I don't want to shortcut feeding myself after this workout. Kre-Alkalyn Pro has been powering me through this week so far. It is easier for me to have a pill verses mixing my Kre-Celerator. Energy is MORE than enough for any workout...no jitters or nervousness. I actually take it in the morning as a pick-me-up. Wednesday is Cardio day. I am looking into adding cardio everyday but leg day. P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

09-22-2009, 07:23 PM	#33
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	Saturday was Back....RR Sunday- cardio Monday Chest Shock Everything superset with pushups flat Dbell 4 sets Dips 4 sets Pec deck 4 sets Tris Overhead dbell press/bench dips 4 sets Rope pushdowns/kickbacks 4 sets Tuesday legs 3 sets walking lunges/leg extensions Unilateral leg press/ dropset 3 sets Lying leg curls / dropset 4 sets PreWorkout AAEFX KRE-CELERATOR Postworkout AAEFX KRE-GENERATOR 2 SERVINGS NF PROTEIN 4 SCOOPS TOTAL (2 in AM and 2 in PM) P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

09-27-2009, 02:02 PM	#34
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	Playing catch-up again! Friday was Shoulders and Triceps. I had a great day at work and was well fed for the day. My workout reflected it as well. This has been my best workout in recent memory. No talking, great pumps, and finally moving some weight. I started with military presses on the smith machine. I hit a few warmups and then loaded up. 255 for 3 sets with dbell front raises suppersetted with them. Next was cable side laterals, drop sets. Then I jumped on the rear pec deck and super with cable high rows. (3 sets on those, all) Tris....Haven't worked these hard in months. Skull crushers 105 for 3 sets with dips supersetted. Pushdowns next, with drop sets. Dbell kick backs last. (3 sets each). I felt like I had a couple of HAMS hanging off of my arms. 30 minutes on the Treadmill. 3.5 and 12%...HR @ 133 +/-. I'm making some changes in the diet for next week. I guess you could say it is a prep diet. What show???? I'm not saying, but I miss the regimented diet I had before. So...no excuses. Oh Yeah....GO VT!! P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

09-29-2009, 07:07 PM	#35
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	Hey all.... Power week started today... Chest 4 sets Flat Bbell bench (haven't done these in a while) Finished with 275 for 4. Weighted dips X 3 sets Dbell pullovers x 3 Biceps Lying cable curls 3 sets 21's....2 sets incline dbell curls 3 sets Finally back on track with my split. I am a day behind, so no wednesday off. Diet is spot on with the exception of dinner. I will wait till next week to spring the fact that I am on another cut to the MRS. Supplements are AAEFX Kre-Celerator before my workout. AAEFX Kre-Generator after my workout AAEFX Kre-Alkalyn after my workout AAEFX NF Protein for 2 of my meals (2 scoops each meal) I will be adding the Flex line back in very soon. I want to hold on to as much muscle as possible during this cut. P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

10-01-2009, 06:18 PM	#36
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	It seems like work is starting to let up a bit. Went and hit back today. Power week still. I skipped legs yesterday. I aerated two big yards and slept for about 12 hours after. My left leg, below my knee, was hurting really badly...so no legs. 1 arm dbell rows 4 sets close grip pull downs 4 sets wide grip rows 4 sets weighted cruches 3 sets 20 min treadmill P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

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