The Joker’s BodyBlog

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Push Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

DB Flat Bench:
50×12
50×10
65×6
75×3
85×1
95×6
95×6
95×6
95×6

Decent MMC and regular pump.

A-Trainer Flys (NEW EXERCISE):
20×8
30×8
40×8
50×6

Great MMC and good pump.

Seated DB Shoulder Press:
50×8
55×7
55×5
55×5

Good MMC, but no pump.

Overhead Tricep Extensions (Rope):
4 sets.. used a different pulley machine today.

Good MMC and good pump.

DB Laterals:
25×8
25×7
25×6
25×6

Great MMC.

WO Nutrition:
None.

PWO Nutrition:
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

One Serving Designer Supplements Cherry Ice XCEED© around 3 hours later, once I got home.

Today’s Water Intake:
1.5 Gallons

Reflection:
95s were cake. A-Trainer flys are the bomb, thanks to Deserusan for showing me.

Strength: Up.

Energy & Endurance: Up.

Pumps: Still nothing special here… just ordinary pumps.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Leg Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Squats:
None. No time… see reflection below.

Freeweight Leg Press:
320×8
320×8
320×8

These were BRUTAL. I had to fight for every rep.

SLDLs:
135×10
185×8
205×6 (I think this is a PR, not sure)
205×6 (I think this is a PR, not sure)

These were alright. MMC wasn’t as good as I hoped it would be. Form was spot-on so..

Leg Extensions:
245×8
245×8
245×8

Great MMC and excellent quad pump.

Lying Hamstring Curls:
180×5
180×4
140×10

Good MMC. Not much pump.

Donkey Calf Raises:
200×15
200×15
200×15

Great MMC. Not much pump.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
I got to the gym at 50 minutes to closing. It was either squats + SLDLs, or what I did tonight. I went with the latter, so that I could get in more volume.

Strength: Up.

Energy & Endurance: Up. I could have worked out for hours.

Pumps: Most noticable pump was during leg extensions in my quads. Everything else was normal.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Pull-ups (Shoulder Width Grip):
BWx6
BWx6
BWx6

Good lat pump. I think shoulder width grip is the way to go.

Conventional Deadlifts:
135×12
135×10
185×1
225×1
275×1
315×2 (failed @ 3rd rep)

I ****ing owned 3 plates. No contest. LIGHTWEIGHT!!!!!!

T-Bar Rows:
110×10
110×8
110×7

Great MMC and form. Weight felt like paper.

Machine Rear Delt Flys:
160×8
160×8
160×7

Good MMC.

Freeweight Machine Preacher Curls:
95×12 (Increased by SIX reps!!!)
120×7
120×4

Good MMC and pump.

DB Shrugs:
80×8
80×8
80×8 -> 70×8 -> 60×8 -> 50xFAILURE

Great MMC.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Best back workout to date.

Strength: Up.

Energy & Endurance: Up.

Pumps: Normal.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Push Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

DB Flat Bench:
40×12
40×10
55×6
65×3
75×1
85×11
85×9
85×8
85×8

Decent MMC and regular pump.

DB Incline Bench:
75×8
75×6
75×7
75×7

Good MMC and good pump.

Shoulder Press 500 (Slightly different from Biangular Shoulder Press):
130×8 (PR but I did this earlier in my rotation than normal so I’m not counting it as a PR)
150×5 (Same reason as above)

Good MMC, but I tweaked my neck on this. OUCH.

Biangular Shoulder Press:
150×6
150×6

Decline Close-Grip Bench Press:
135×8
135×5
135×6

Great MMC and good pump.

Seated Machine Laterals:
135×8
135×6
135×5
135×4

Good MMC.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Good workout overall. Endurance is definately on the increase… 135 on machine laterals at the end of my workout is damn good considering that’s my usually my “fresh” weight. Tweaking my neck wasn’t fun… it better heal asap!

Strength: Up. Getting PRs on incline DB felt awesome.

Energy & Endurance: Up. As said above, the weight I used on machine laterals is the weight I would use when i’m fresh.

Pumps: Pumps were OK. Nothing spectacular here.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

RDLs:
135×12
135×10
155×6
185×3
205×1
225×8
245×6
245×6

T-Bar Rows:
90×12 (rep PR)
100×10 (rep PR)
100×8

Great MMC. Backed off the weight slightly on these to really focus on picture perfect form.

Seated Cable Rows:
160×6
120×12
120×12

After hitting the PR, I lowered the weight to really focus on form and MMC.

Machine Rear Delt Flys:
145×10
160×6
160×6

Good MMC.

Machine Bicep Curls (NEW EXERCISE):
140×10
155×6
155×6

Good bicep pump.

DB Shrugs:
50×20
Only got 1 set in, gym closed on me .

Great MMC.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
RDLs were hard as shit! Hams being sore didn’t help either, lol. Still powered through and got a few PRs though. Good bloodflow in my back.. felt very warm. I wish I could have done more trap work. *must get to gym earlier*

Strength: Up.

Energy & Endurance: Energy was constant and endurance was awesome.

Pumps: Good lower back pump in the beginning. Great bloodflow in my upper back. Good bicep pump at the end.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Leg Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Squats:
115×12
115×10
135×6
155×3
185×1
225×5
225×4
225×2

FINALLY!! I am “repping” 2 plates!! Pump was slightly better than average here.

Freeweight Leg Press:
180×10
270×8
320×6
320×6

Haven’t done this in awhile. Very glad to see strength has gone up on these. Excellent MMC.

SLDLs:
135×10
185×8
185×8
185×8

Good MMC. No pump.

Leg Extensions:
225×8
245×5
245×6

Great MMC. Not much pump.

Lying Hamstring Curls:
170×6
170×6
150×8

Good MMC. Not much pump.

Donkey Calf Raises (NEW EXERCISE):
200×8
200×12
200×12

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Best leg workout in awhile.

Strength: Up.

Energy & Endurance: Up.

Pumps: Quads had a good pump during squats, after that pumps were minimal.

Morning Weight:
187.5lbs 20 days ago, I was 187.4lbs holding a ton of water, and today I weigned in holding the normal amount of water. Bulk is going right on schedule. Slow and steady wins the race.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Push Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

BB Flat Bench:
115×12
115×10
155×6
185×3
205×1
225×8
245×4
225×6

Decent MMC and regular pump.

DB Incline Bench:
75×8
75×6
75×6
75×5

Great MMC and good pump.

Biangular Shoulder Press:
137.5×8
137.5×4

Shoulder Press 500 (Slightly different from Biangular Shoulder Press):
80×10
100×6

Great MMC and good pump.

Machine Tricep Extensions:
120×8 -> 100×8 -> 80×8
120×8 -> 100×4 -> 80×4
120×4 -> 100×4 -> 80×4

Good MMC and good pump.

Seated Machine Laterals:
No time, gym closed on me .

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Great workout. I destroyed the flat bench.

Strength: Obviously very high. The last time I benched with the barbell was nearly a month ago and I was stuck at 225×6 for my 1 set max.

Energy & Endurance: Good, but not great.

Pumps: Left forearm had an insane pump on DB pressing… delts / tris had a decent pump. Nothing crazy though.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Pull-Ups:
BWx5
BWx5
BWx5

Decent MMC. No pump. I’m going to try a more narrow grip from now on to see if my lats respond better.

T-Bar Rows:
90×10
100×8
110×6

Good MMC.

Pendlay Rows:
95×8
115×8
115×6

Bad MMC. No Pump. Was not “feeling” these at all.

Machine Rear Delt Flys:
3 sets of 8 reps

Good MMC.

Freeweight Machine Preacher Curls:
85×10
90×8
95×6

Good MMC. Good Pump.

BB Shrugs:
135×15 -> 125×8 -> 105×8
155×8 -> 125×7 -> 105×7

Great MMC and good pump.

DB Shrugs:
70×8 -> 50×8
70×8 -> 60×8

Great MMC and good pump.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Workout went very smoothly. I was supposed to deadlift today but didn’t because I went to workout at an abnormally early time with only 1 meal in.

Strength: Strength was up all around today. Felt really strong.

Energy & Endurance: Both very high today.

Pumps: I noticed less vascularity today and normal. Just regular pumps today.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Push Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

DB Flat Bench:
40×12
40×10
55×6
65×3
75×1
85×10
95×2
95×6
95×4

Decent MMC and regular pump.

Cable Motion Chest Press Crossovers (NEW EXERCISE):
75×8
90×8
90×8

Good MMC and good pump.

Seated BB Military Press (NEW EXERCISE):
95×8
115×8
115×4

Good MMC and blood flow. I’m more comfortable with machine / Smith shoulder press so I may use those in the future.

Overhead Tricep Extensions (Rope):
140×8 -> 120×6 -> 100×5
120×8 -> 100×5 -> 80×4
120×8 -> 100×4 -> 80×4

Great MMC and good pump.

DB Laterals:
20×10
20×10
20×10

Great MMC and great blood flow.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
I did not think I would be able to rep 95s on flat press… amazed myself to be honest. Great WO.

Strength: I was feeling very sluggish from the get-go… but decided to go for 95s anyway. First set with 95s the DB slipped outta my left hand so I only got 2 reps… I re-focused for the next sets and repped them out easy. A bit disappointed in my bb military presses but that’s to be expected with fatigued shoulders.

Energy & Endurance: Endurance was high… dropsets for tris were brutal.

Pumps: Still nothing special here… just ordinary pumps.

Preworkout Supplements:
One Serving Designer Supplements Cherry Ice XCEED©

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

RDLs:
95×12
95×10
135×6
155×3
185×1
205×10
225×6
225×6

Good MMC & pump.

Machine Rows:
160×6
120×8
120×8

Good MMC. Shoulders were irritated slightly on these.

Lat Pulldowns:
120×8
150×6
150×5

Good MMC, but something is “missing.” I’m going to lower the weight and play around with different grips next time.

Machine Rear Delt Flys:
105×10
120×5
105×8

Good MMC.

Hammer Chin Ups:
BWx7
BWx6
BWx4

Pump was alright in my forearms/bis. Chest got a slight pump too . Right shoulder gave me slight irritation.

Machine Shrugs:
200×8 -> 150×8 -> 100×8
200×8 -> 150×8 -> 100×8
200×8 -> 150×8 -> 100×8

Great MMC and good pump.

WO Nutrition:
None.

PWO Nutrition:
One Serving Designer Supplements Cherry Ice XCEED©
46g DE Whey + 50g Dextrose + 50g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
The added variety is a nice change. I thought my body would give up on me but I was actually quite pleasantly surprised at how much gas I had in the tank.