Yea I got fruit punch and its decent. Very sour, I'm guessing to mask the bitterness, but not bad at all.do those flavored BCAAs taste decent? or at least not terrible?
I bought the plain shyts a year ago and wanted tothe first time I tried em. Stopped using them all together after a few tries
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
- Start date
Adam3000
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My 2 cents:
In both back, front, and zercher squats, the limiting factor is your back and core. None of them are optimal if quad thickness is your main goal.
Leg press is the optimal solution.
I don't wanna hear no macho shyt neither. Leg press allows you to put the most weight and tension on your quads without other factors limiting you. If size is your goal and you don't care about uneven strength development, then have at it.
In both back, front, and zercher squats, the limiting factor is your back and core. None of them are optimal if quad thickness is your main goal.
Leg press is the optimal solution.
I don't wanna hear no macho shyt neither. Leg press allows you to put the most weight and tension on your quads without other factors limiting you. If size is your goal and you don't care about uneven strength development, then have at it.
Single leg leg press
BulgariansSingle leg leg press
But if your goal is muscle mass, first and foremost, then the back squat wins hands down, as my other preferred squats do not allow one to safely hold the weight for many sets and reps.
Quoted from that link.
Yep but I'm making great progress on zercher squats. I personally have more peace of mind with the bar in the zercher position than across my traps.
Especially now that my forearms are used to it.Hey, I'm not saying zercher squats are bad.Yep but I'm making great progress on zercher squats. I personally have more peace of mind with the bar in the zercher position than across my traps.
I guess I meant that quote link to be a response to @GinaThatAintNoDamnPuppy!
Didn't feel like making a new thread / log this time, but here's the workout a friend and I made for myself. I know it's bulking season, but I wanted to focus more on the "aesthetics" just for a bit. I'd like to go with this workout for the next 12-16 weeks and evaluate myself from there.
1:00 – 1:30 second rest
Superset & Dropsets
Abs/oblique every other day
Cardio at the end of each workout – 20 minutes
- Drink BCAA’s and Intra workout
Monday: BACK (ROWS) & BICEPS
1. T-Bar Rows
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10, 10, 8* drop
2. Single-Arm Dumbbell Rows:
a. 4 working sets: 12, 12, 10* drop, 8* drop
3. Deadlifts
a. 5 working sets: 15, 12, 10, 10* drop, 8* double drop
4. Underhand & Overhand Barbell Row (Superset)
a. 3 working sets: 10/10, 10/10, 10/10
5. Bicep Finisher:
a. Close Grip Curl
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure
Tuesday: CHEST & TRICEPS
1. Decline Barbell
a. 2 warm-up sets 15-20 reps
b. 4 working sets: 12, 10, 8* drop, 8* drop
2. Flat Dumbbell
a. 4 working sets: 12, 10, 10, 8* drop
3. Incline Barbell (to throat)
a. 3 working sets: 10, 10, 10
4. Incline Cable Flies
a. 4 working sets: 12, 12, 10, 10
5. Decline Cable Flies
a. 4 working sets: 12, 12, 10, 10
6. Tricep Finisher:
a. Triangle push-down
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure
Wednesday: OFF
Thursday: LEGS
1. Leg Extension
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10*drop, 10* double drop, 8* triple drop
2. Squats
a. 4 working sets: 12, 12, 10, 10
3. High Foot Leg Press – SUPERSET – Sumo Deadlifts
a. 4 supersets: 10/10, 10/10, 10/10, 10/10
4. Prone Leg Curl – SUPERSET – Walking Lunges
a. 4 supersets: 15/fail, 12/fail, 10/fail 10/fail
5. Calve Raises
a. 4 working sets – all to failure
6. END WITH STAIRMASTER
Friday: SHOULDERS & Triceps
1. Dumbbell Front Raises
a. 2 warm-up sets: 20 reps, slow and contracting
b. 4 working sets: 20, 20, 20*drop, 20*drop
2. Lateral Dumbbell Raises
a. 4 working sets: 12* drop, 10* drop, 10*drop, 8* drop
3. Dumbbell Press
a. 4 working sets: 12, 10, 10*drop, 8* drop
4. Cable Lateral Raise – SUPERSET – Front Plate raises
a. 4 working sets: 12/fail, 12/fail, 10/fail, 10/fail
5. Rear Delt Fly – SUPERSET – Face Pulls
a. 4 working sets: 12/12, 12/12, 10/10, 10/10
6. Barbell Shrugs
a. 4 working sets: All to failure
7. Tricep Finisher (CIRCUIT):
a. Overhand Push down (close)
b. Underhand Pull down (wide)
c. Rope Pull down
d. Complete circuit 3-5 times and hit 10 reps on each exercise
Saturday: BACK (LATS) & BICEPS
1. Wide grip pull-ups
a. 2 warm-up sets, both until failure
2. Nuetral grip/underhand
a. 2 warm-up sets, both until failure
3. Wide-grip Lat Pulldown
a. 4 working sets: 12, 10, 10, 8* double drop
4. Close-grip Pulldown (with triangle)
a. 4 working sets: 12, 10, 10*drop, 8* drop
5. Single-Arm pull down
a. 4 working sets: 12, 12, 10, 10
6. Back Extensions
a. 4 working sets: all to failure
7. Bicep Finisher (CIRCUIT):
a. Neutral Grip 21’s
b. Close Grip EZ bar Curl
c. Wide-grip Dumbbell Curls
d. Complete circuit 3-5 times and get 10 reps on b & c
Sunday: OFF
Superset & Dropsets
Abs/oblique every other day
Cardio at the end of each workout – 20 minutes
- Drink BCAA’s and Intra workout
Monday: BACK (ROWS) & BICEPS
1. T-Bar Rows
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10, 10, 8* drop
2. Single-Arm Dumbbell Rows:
a. 4 working sets: 12, 12, 10* drop, 8* drop
3. Deadlifts
a. 5 working sets: 15, 12, 10, 10* drop, 8* double drop
4. Underhand & Overhand Barbell Row (Superset)
a. 3 working sets: 10/10, 10/10, 10/10
5. Bicep Finisher:
a. Close Grip Curl
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure
Tuesday: CHEST & TRICEPS
1. Decline Barbell
a. 2 warm-up sets 15-20 reps
b. 4 working sets: 12, 10, 8* drop, 8* drop
2. Flat Dumbbell
a. 4 working sets: 12, 10, 10, 8* drop
3. Incline Barbell (to throat)
a. 3 working sets: 10, 10, 10
4. Incline Cable Flies
a. 4 working sets: 12, 12, 10, 10
5. Decline Cable Flies
a. 4 working sets: 12, 12, 10, 10
6. Tricep Finisher:
a. Triangle push-down
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure
Wednesday: OFF
Thursday: LEGS
1. Leg Extension
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10*drop, 10* double drop, 8* triple drop
2. Squats
a. 4 working sets: 12, 12, 10, 10
3. High Foot Leg Press – SUPERSET – Sumo Deadlifts
a. 4 supersets: 10/10, 10/10, 10/10, 10/10
4. Prone Leg Curl – SUPERSET – Walking Lunges
a. 4 supersets: 15/fail, 12/fail, 10/fail 10/fail
5. Calve Raises
a. 4 working sets – all to failure
6. END WITH STAIRMASTER
Friday: SHOULDERS & Triceps
1. Dumbbell Front Raises
a. 2 warm-up sets: 20 reps, slow and contracting
b. 4 working sets: 20, 20, 20*drop, 20*drop
2. Lateral Dumbbell Raises
a. 4 working sets: 12* drop, 10* drop, 10*drop, 8* drop
3. Dumbbell Press
a. 4 working sets: 12, 10, 10*drop, 8* drop
4. Cable Lateral Raise – SUPERSET – Front Plate raises
a. 4 working sets: 12/fail, 12/fail, 10/fail, 10/fail
5. Rear Delt Fly – SUPERSET – Face Pulls
a. 4 working sets: 12/12, 12/12, 10/10, 10/10
6. Barbell Shrugs
a. 4 working sets: All to failure
7. Tricep Finisher (CIRCUIT):
a. Overhand Push down (close)
b. Underhand Pull down (wide)
c. Rope Pull down
d. Complete circuit 3-5 times and hit 10 reps on each exercise
Saturday: BACK (LATS) & BICEPS
1. Wide grip pull-ups
a. 2 warm-up sets, both until failure
2. Nuetral grip/underhand
a. 2 warm-up sets, both until failure
3. Wide-grip Lat Pulldown
a. 4 working sets: 12, 10, 10, 8* double drop
4. Close-grip Pulldown (with triangle)
a. 4 working sets: 12, 10, 10*drop, 8* drop
5. Single-Arm pull down
a. 4 working sets: 12, 12, 10, 10
6. Back Extensions
a. 4 working sets: all to failure
7. Bicep Finisher (CIRCUIT):
a. Neutral Grip 21’s
b. Close Grip EZ bar Curl
c. Wide-grip Dumbbell Curls
d. Complete circuit 3-5 times and get 10 reps on b & c
Sunday: OFF
One leg day?
Man that is a lot of volume. Good luck
the days when youre not doing legs and the squat rack is available for the entire time youre in the gym, then the next day you go in to do legs and its not available at all 
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God damn brehthe days when youre not doing legs and the squat rack is available for the entire time your in the gym, then the next day you go in to do legs and its not available at all
been rushed to the emergency room 3 times since september with heart and neurological problems and havent been able to work out for almost two months now. ive gotten 
compared to my old self. im so desperate to follow a nutrition/workout plan im thinking about buying that marc perry builtlean guide for $147comes with meal plans and an 8 week program, pretty much something that i can always follow and not fall off the path with. so tired of just eating grilled chicken, if anything im really buying it for all the meal options and off those 8 week results pictures. someone talk me out of this brehs
compared to my old self. im so desperate to follow a nutrition/workout plan im thinking about buying that marc perry builtlean guide for $147comes with meal plans and an 8 week program, pretty much something that i can always follow and not fall off the path with. so tired of just eating grilled chicken, if anything im really buying it for all the meal options and off those 8 week results pictures. someone talk me out of this brehs 
