The Official Gym & Fitness Thread

Tuesday: Back
Wide Grip Pullups (Cannot do many at all so I did wide grip pull downs)
120x12, 10
135x8, 6

Close Grip Pull downs
135x12
150x10, 8, 6

Single Dumbbell Rows
35x12
40x10
45x8
50x6 Need to start higher next time

Bent Over Rows (Used Smith Machine)
110x12, 10
140x8, 6

 

Yep!

 

What does Iron do for you? I was looking at protein powder and I saw that MP Combat has 7% in the milk chocolate, ON gold standard has 2% in the extreme and double chocolate, I guess there is others too but its the only two I've had and/or looking at buying. Just curious why we need iron or what its for.

 

which flavor did you go with? Just put in an order for the red raspberry on BB, hoping its at least decent

 

Per the CDC:

"Iron is a part of all cells and does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use oxygen."

I got fruit punch and it's awesome. I'm sure red raspberry will be good. From my experience, the only pre-workout flavors that suck are the oddball ones like mojito, lemonade, and crap like that.

 

Yea I mainly just ordered that flavor off of the reviews.. although I didn't wanna risk it on the cherry limeade despite all the 10's.

 

Top Secret Nutrition: Pump Igniter Pre-Workout Review

I was given this as a free sample, so I'm completely unbiased. Also, I took a full year off pre-workouts up until about two months ago, so my tolerance wasn't and still isn't high.

Background: After taking a year of pre-workouts, I bought a tub of C4 because it won the bb.com award for pre-workout of the year for 2013, so I figured it'd be great! What a letdown. The second day taking it, I had to do two scoops. I bought a tub of MP Assault and it worked great. I took a whole scoop and, besides the insane amount of beta-alinine tingling, it worked perfectly! About a week later, I got my free sample tub of Pump Ignitor in the mail and gave it a go. I was directly comparing to MP Assault because that was a 9/10 for me. So, without further adieu, here's what I thought:

Taste: 10/10 - I got fruit punch flavor and it tasted just like Kool-Aid.

Beta-Alinine Tingle: 10/10 - I hate the tingle I get from excessive amounts of beta-alinine and this product had practically none.

Effectiveness: 10/10 - Started getting pumped after about 15 mins and rushed to the gym. My workouts last no longer than an hour and it got me through it with no crash afterwards.

Pump: 8/10 - It did what it was supposed to do. It got me through my workouts, but didn't make my arms rip out of my sleeves or anything

Strength: ?/10 - I've never taken a pre-workout that increased my strength

Energy & Endurance: 10/10 - I was very energetic and focused for my entire workout.

Overall, I'd say, if MP Assault is a 9/10, this gets a perfect 10/10, simple due to the fact that it doesn't make me want to scratch my face off. It got me pumped to start lifting and got me through my workout with no crash afterwards, which is all I look for in a pre-workout. Pre-workouts are meant for nothing but getting you started and keeping you pushing 100% and it did exactly that. I will definitely be buying this when I run out.

 

lol.

 

iv never been a fan of any pre workouts and haven't taken one in probably 3 years, this got me thinking tho might order this up and give it a shot, bb.coms having a buy one get one free sale on it too.

I do my traditional strength training type stuff every morning and always just feel blah doing it cuz its to early for me haha. and then go to my crossfit affiliate at night (don't hate...) where i don't have a problem because I'm more of a night person but with work and school the only way i can get two workouts in is to train early and late.

Right now my only pre workout sups i ever take is just beta alanine and creatine and like you i hate the fucking itch, but i feel a lot stronger on it so i keep taking it...if this stuffs as good as you say it is you might have just sold me on it hahaha

 

do you guys mostly order from bb or muscle and strength?

 

Supplement warehouse ftw.

 

I get my stuff at a place called Lindbergh nutrition. Cheapest I've ever found stuff

 

GNC ftw!

 

I know...it sounds bad. I was unbiased, though!

bb is always the cheapest whenever I shop around

Don't even joke about that sort of thing




Day three of these intense-ass workouts is in the books. Today was arms, calves, and abs and it was nuts!

It involved tri-sets: you do a triceps, biceps, and calve workout back-to-back-to-back with no break. There were a total of three tri-sets.

Also, there were cluster sets: you do as many reps as possible in three mins.

Lastly, there were one pound per rep sets: you do one rep for every pound of the weight you selected

Tri-set #1:

skull crushers: 3 sets of 10 @ 75 lbs
standing barbell curl: 3 sets of 10 @ 65 lbs
calve raises: 3 sets of 10 @ 310 lbs

Tri-set #2:

rope push-downs pounds per rep: 3 sets of 60 reps @ 60 lbs
rope hammer curls pounds per rep: 3 sets of 30 reps @ 30 lbs
seated calve raises cluster set: 3 sets of 245 lbs in 1 min

Tri-set #3:

reverse-grip triceps pushdown pounds per rep: 3 sets of 60 reps @ 60 lbs
cable curls pounds per rep: 3 sets of 30 reps @ 30 lbs
calve raises cluster set: 3 sets of 90 lbs in 1 min

Abs:

tabata standing cable crunch

tabata plank (which was fucking miserable)

tabata slalom twists

30 mins LISS on stationary bike

 

Recently i feel like my body is just getting too beat up from all these heavy max effort compound lifts, i think i might switch to bodybuilding style lifting for a couple of weeks just to give my body a break.

 

That's what this workout has been doing for me. It's a little bit of super heavy, a lot of medium weight, meduim reps, and a little bit of low weight, high reps. My back hasn't been this sore in forever!

 

Im actually gonna hit back today, give me a workout bro! i have no idea what to do when it comes to bro workouts. something high volume would be good.

 

Also i know we done this before but let's circle jerk via instagram follow me @t4r4life