Dwizzo

Decided to take today as an off day…

Took my cell-mass this morning and will also take late afternoon…

Weighted Chins:
55lbX4 (PR)
55lbX3
55lbX2
55lbX2
35lbX4
35lbX4
35lbX3
35lbX3
BWX5 (L-pullup)
BWX5 (L-pullup)

Yates bb Rows:
165lbX10

Bent-Over bb Rows:
145lbX10

Incline DB curls:
30lbX10
25lbX10

Rope Curls:
x10
x8
x6

Rope Face Pulls:
X10
X8
X8

Chins:
BWX5
BWX5

Good workout today… First time I’ve done reps on weighted chins with 55lb… I really felt like I was greasing the groove… Never went to failure, or even close… Probably could have gotten 1-2 more reps per set, so I felt in the groove!

Rest of the workout was pretty standard… I had a long day before going to the gym, and was out on a boat in the sun for a few hours, so I felt pretty tired when going to the gym, but I still got a decent workout… The caffeine in the nano vapor definitely helps… I’ve upped my dosage to 2 scoops of nano vapor as well…

Incline Barbell Press:
185X9 (PR)
205X4 (PR)
185X6

Incline DB Press:
80X10
75X8

Weighted Gironda Dips:
45lbX6 (PR)
45lbX5
45lbX5 (video)

Weighted Dips: (30 seconds rest between sets)
70lbX5
70lbX5
45lbX5
45lbX5
BWX3 (failure/exhaustion/almost passed out)

Montierth (Atrainer) flys:
X10
X10
X10

Skull-Crushers (lying flat, straight bar, angled arms per Arnold book):
80lbX10
80lbX10
80lbX8

CGBP:
135X8 (failure)

Great workout today, a few PR’s… I also took a video of the weighted Gironda dips as promised… Sorry about the poor quality of the Weighted Gironda Dip video, the camera is moving all over the place, but you should get the idea of grip style, pads for my hands, etc… Hopefully you can see that the handlebars are the adjustable type and have 2 positions, spaced together, and spaced further apart… In this video, they are in the further-apart position… Which is MUCH more comfortable on the joints… I’m also using the newgrip pads under my hands, which relieve almost all the pressure on the palms… This video was of my final set of weighted gironda dips so the form isn’t perfect, but good enough I think… I’ll ask a girl to take a video next time, they are usually better videographers

I blew through the weighted dips immediately after the weighted girondas so I was pretty tired, and I didn’t rest much between each set… On the final set of BW dips I was completely exhausted, but it was a good feeling… Triceps were hit big time…

Squats: (Slow 3030 tempo)
135X10
135X10
155X8

Good Mornings: (Stiff legged, down to parallel, slow 4040 tempo)
115X10
135X8
135X8

Deadlifts: (Both hands pronated grip)
135X8
155X6
135X5 (lower back was exhausted)

Standing Calf Raises: (30 second rest between sets)
X12
X12
X12
X12
X12

Leg Press: (Slow 3030 tempo)
6 plates X 10
6 plates X 10
6 plates X 10

Lying leg curl
X10
X10
X8

I have not done dedicated leg days in a long time (last week was the first time) and so I felt sick to my stomach and faint for most of this workout… It was a good feeling, but my legs and lower back are definitely out of shape… I was already exhausted by the time I got to my second set of deadlifts, back was starting to round on the way down… Leg press made me gag…

Oh, and I upped my nano vapor dosage to 1.5 scoops… Still didn’t really feel much… A little more of a tingle from the beta alanine, that’s about it…

Weighted Chins:
Sets 1-4
45lbX1 rep supinated grip
45lbX1 rep mixed grip (left hand supinated, right hand pronated)
45lbX1 rep mixed grip (left hand pronated, right hand supinated)
45lbX1 rep pronated grip
45lbX1 rep hammer grip

So, each set was 5 consecutive reps, each rep with a different grip

Sets 5-8
25lbX1 rep supinated grip
25lbX1 rep mixed grip (left hand supinated, right hand pronated)
25lbX1 rep mixed grip (left hand pronated, right hand supinated)
25lbX1 rep pronated grip
25lbX1 rep hammer grip

Again, each set was 5 consecutive reps, each rep with a different grip

40 reps total weighted chins across 8 sets

Subscapularis pull-ups
BWX5 rep
BWX5 rep
Yates Rows
185X10
185X10
Bent-Over Rows
155X10
155X10

Pendlay Rows
135X8

Preacher Curl (straight bar)
80X6
80X6
Standing barbell curl
80X8

HS Row
180lbsX10
180lbsX10

HS High Row
270lbsX6
180lbsX10

Rope Curls
X10
X8
X6

Seated Rope Pulls to the face
X10
X8
Poliquin "Papi" Chins (Supinated Grip) (Roughly 1010 Tempo)
X3

OK, so today I decided to mix it up a bit and do lots of exercises, with lower sets (1-3 sets per exercise)… I’m getting pretty close to my goal of a 100lbX1 weighted chin (supinated grip) and wanted to mix things up this workout…

Also, today was my first day taking dat dere Nano Vapor… I took 1 full scoop and didn’t feel any of the common side effects (stomach problems etc…)  I did feel a little bit of the caffeine and a slightly bigger pump, but nothing like NO Shotgun… Anyway, I’m going to do a full month of this stuff regardless…

All in all I felt it was a decent workout… Again, I was a little rushed today because of a dinner commitment, but I still think it was a good workout…

Had a great workout… Incline DB press to start, 3 sets, 80, 85, and 80lbs… Then incline barbell, 2 sets, and then HS incline, 2 sets… Went on to superset weighted gironda dips with weighted dips for 5 sets each… Finished off with some montierth (atrainer) flys and tricep rope pressdowns… All in all a great workout… Stopped by the GNC on the walk home with my buddy and we each picked up a tub of nano vapor as the guy there gave us a great deal… Gonna start it tomorrow… New stack will be:

Nano Vapor pre
Xtend during
Torrent post
Cell-mass on off days

Good day for an off day = Sunday

Started cell-mass for my off days… Taking 1/2 scoop in the morning and 1/2 scoop in the late afternoon… We’ll see if it makes any difference at all…

I’m really enjoying being back on NO Shotgun… Anyway, had a great day today… Started with weighted chins… Went for 95lbX1 and failed, but was only inches away, so I’m getting close to my goal…

Did 15 reps of 45 in 4 sets, and 15 reps of 25 in 3 sets… Then 10 reps of bodyweight pulls… Did yates rows, bent over rows, and good mornings… Moved on to incline db curls, HS high row machine, and finished off with some seated cable pulls to the face… Great workout…

Normal day… Same routine, incline barbell press, incline db press, weighted gironda dips, weighted dips, montierth (atrainer) flys, tricep pressdowns… Good stuff!

Damn, leg day kicked my ass yesterday… Taking my rest day today… Chest/tris tomorrow…