devo09’s BodyBlog

Chest/Back Power

Incline DB Press
100X6PR
100X5
100X5
100X4
105X3+1 forced
-Ahhh, I wanted to go with sets of 6 with the 100s but the first set took ALOT out of me, I screwed up kicking the dbs up and the right one almost rolled over my shoulder, I probably should have bailed on it but I didn’t and the first rep took a good 5 seconds lol

Machine Flys
250X8
255X8PR
255X6
250X6

Weighted Hammer Chins
BW+75X5PR
BW+80X4PR
BW+75X4
BW+75X4
-Nasty, these were so purdy. My progress on this over the last few weeks has amazed me

Close-grip Cable Row
225X8
225X7
220X8
220X8

Semi-Wide Grip Pulldown
190X8PR
190X6

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP PowerFULL
USP Supercissus RX

Macros
P/C/F
210/260/70

Weight: 172.5

HIIT/Abs

Bike
5 min warm-up
10 intervals (15:45)

5 min stretch/rest
Elliptical
20 min LISS

Bike
5 intervals (20:40)
5 min cool-down

Machine Crunches
70X15
70X15
70X15

Medicine Ball Twists
2 sets of 20

20min of stretching

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP PowerFULL
USP Supercissus RX

Macros:
P/C/F
210/260/70

Weight:172.5

Barbell Squat
325X8
330X8PR
330X8
-The 3rd set was TOUGH

HS V-Squat
495X10
515X10PR
495X10

Leg Extension (sporto tempo]
195X12
195X12

SLDL/RDL
315X8

Deficit Deadlift
315X8
315X8

Lying Leg curl (Sporto Tempo)
120X12PR
120X10
120X9

DB Walking Lunges
70X24PR
70X24

Seated Calf Raise (Sporto Tempo)
120X12PR
120X12
120X10
120X9 +1 forced

Smith-Machine Calf Raise (Sporto Tempo)
245X12
265X10

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP PowerFULL
USP Supercissus RX

Weight: 173.0

Macros
P/C/F
200/430/100

Shoulders/Arms Hypertrophy

DB Military Press
75X8
75X7.5
70X8
*supersetted with*
Reverse Cable Flys
25X15
25X15

Cable Lateral Raise
30X12
35X10-Drop 20X10

Barbell Standing Curls
100X9 PR
100X8-
95X8
-CLEAN reps

Ez Bar Cable Curls
125X11PR
125X10
120X10

Cable Unilateral Preacher Curl
55X12
55X10

Incline Skullcrushers
105X10PR
105X8
105X8
-I’ve slowed down the negative a little more here, really got a good stretch on these

Smith-Machine CGB
205X8
195X10
185X10
-Whew, I was tired

V-Bar Pushdown
150X12
140X13

*all bicep exercises supersetted with tricep exercises*

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-Alanine
USP Supercissus RX
USP PowerFULL

Macros
P/C/F
200/430/100

Weight: 172.0

Chest/Back Hypertrophy

Hammer-Grip Chins
+40X10 PR
+45X8 PR
+40X8
+40X8

Close-Grip Cable row
200X12
205X10
205X11

Semi-Wide Grip Pulldowns
160X12
155X12

CG Dual Handle Pulldowns
150X15

Weighted Hang
BW+115

DB Incline Press
90X8PR
95X8PR
95X7
90X8- 6 second neg on last rep

Smith-Machine Incline Press
205X10
205X7-doh
185X11- super slow negatives

Machine Fly
190X12
180X12

DB Weighted Stretch
65X60 seconds

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP Supercissus RX
USP PowerFULL

Macros:
P/C/F
200/430/100

Weight: 172.0

OFF
I had a "spin designation" course today, that is required for one of my classes. I was on the bike for 4-5 hours today
With that being said I’m going to shoot for 4200-4400 cals today

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP PowerFULL
USP Supercissus RX

Macros:
P/C/F
200/430/100

Weight:172.0

Lower Power

BB Squat
385X4
405X1 PR This had speed to it
385X5 PR- I think the spotter may have helped a bit on the last one

Front Squat
275X3
-Just wanted to give these a try, haven’t done them in like 6 months lol

BB SLDL
365X4- PR

Deficit Deadlift
365X4
385X3
-I love these

Leg Extension (Sporto Tempo)
265X8PR
265X6
260X6

Lying Leg curl (Sporto Tempo
145X8 PR
150X6PR
150X6

Seated Calf Raise (Sporto Tempo)
160X7
160X7
160X6
160X6 +1 forced

V-squat Calf Raise (Sporto Tempo)
315×8
365X8 RP 2

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP PowerFULL
USP Supercissus RX

Macros:
P/C/F
200/430/100

Weight:172.0

Shoulders/Arms Power

Seated DB Military
80X6
80X5.5-lulz, I tried
80X5+1 forced

Cable Lateral Raise
40X8
45X6

Barbell Curls
110X5PR
110X5-Last one was a lil cheaty
110X4

EZ bar Cable Curls-Close grip
160X8PR
160X7
160X6

Cable Unilateral Preacher Curl
75X8PR
75X6

Close-Grip Decline Bench
235X4
235X5PR
240X4PR
-I didn’t have a spotter for any of these sets, needless to say I was was scared to reach failure It kinda motivated me tho

Skullcrushers
115X6PR
115X6
120X3-yikes
-I don’t know how Bob and Mike put up big time weight on these without tipping over lol, I was falling backwards on my last set

V-bar pushdown
175X8
180X8PR
190X6PR That is the stack

*all bicep exercises alternated with tricep exercises*

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-Alanine
USP PowerFULL
USP Supercissus RX

Macros
P/C/F
200/430/100

Weight: 171.0

Chest/Back Power

Incline DB Press
100X5PR
100X5
100X5
100X5
-These were nice, they were all PRs and I’m pretty sure I could have got 6-7 on the first couple sets

Flat BB Bench
225X4
-Just wanted to work on the form a bit

Machine Flys
250X8PR
250X8
250X7

Weighted Hammer Chins
BW+75X4
BW+75X4
BW+75X4
BW+75X4
-These tied my PR, but last week I only did one set, this time I did it for all my sets

Close-grip Cable Row
225X8
220X8
210X8
210X8
-The set with 225 was kinda sloppy

Semi-Wide Grip Pulldown
190X7PR
185X7

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP P-slin
USP PowerFULL
USP Supercissus RX

Macros
P/C/F
200/430/100

Weight: 171.0

Lower Hypertrophy

Barbell Squat
320X8PR
325X8PR
325X8

HS V-Squat
495X10
455X10
455X10

Leg Extension (sporto tempo]
195X12
195X12

SLDL/RDL
295X10
295X9

Deficit Deadlift
295X8
-these were awesome, had lots of speed to them too

Lying Leg curl (Sporto Tempo)
115X12
115X10
115X10

DB Walking Lunges
70X20

Seated Calf Raise (Sporto Tempo)
110X12
110X12
120X10

Smith-Machine Calf Raise (Sporto Tempo)
225X10
245X10
245X8 RP 4

Supplements:
Scivation Xtend
Scivation Vasocharge
Scivation whey
Scivation Knockout
Fish oil
Multi-Vitamin
Primaforce Elastimine
Primaforce Beta-alanine
USP P-Slin
USP PowerFULL
USP Supercissus RX

Weight: 171.5

Macros
P/C/F
200/430/100