UD's 7 rep training

[Underdog]

this is the start of my 7 rep training.. about a 2 weeks ago or so...

multi vitamin, joint pill, and venom 3.0
with my oatmeal

then super pump 250 2 tsp

Incline BB bench supersetted with incline db flys
140 x 7, 35 x 7
160 x 7, 35 x 7
180 x 7, 35 x 7

DB flat bench
50 x 7 x 3

decline DB bench
40 x 7 x 3

standing BB curls
done as a drop set
95 x 7
75 x 7
65 x 7
55 x 7
45 x 7

incline skull crushers
60 x 7
70 x 7
90 x 7

underhand pulldowns
70 x 7
80 x 7
90 x 7

high pulley curls
only rest was to move pins
50 x 7
60 x 7
80 x 4 failure (RP) x 3

1 minute rest
High pulley hold
170 x 1minute

BB as if to squat
225 x 8 paces x 4

Custom mix drink

 

[Underdog]

well here we go.

Can't believe I was up at 5:30 am to head out to the gym

6:00 am Oatmeal with my multivitamin, venom 3.0, and joint pill
6:28 am take superpump250 2tsp with a drink called water fruits, hides the taster really well.

Conventional Dead Lift
225 x 7
295 x 7
315 x 7

Bent Over over hand BB rows
160 x 7
180 x 7
200 x 5 rest pause x 2

close grip pulldowns (used hooks)
180 x 7
195 x 7
210 x 7

Wide grip seated rows
135 x 7
150 x 7
165 x 7

wide grip behind the neck pull downs
105 x 7
135 x 7
165 x 7

Close grip upright rows using easy bar
70 x 7
80 x 7
90 x 7

Arnold Press
35 x 7
40 x 7
45 x 7

1 db front raise supersetted with lateral raise thumbs down
35 x 7 x 3/ 10 x 7 x 3

BB shrug
205 x 7 x 3 TuT so much that it hardly looked like I was moving. Looked like I was trying to just hold the weight and do nothing with it.

Rear lat raises
50 x 7
40 x 7
30 x 7

Work out took about 1 hour 10 minutes cause I had to head out to work which was about 1/2 hour away from the gym. Had my custom mix drink with only 1tsp of mix again with water fruit. headed to the bagel shop to get plain buttered and toasted with sausage and egg.

 

[Underdog]

ok tonight's session..

My superpump250

here we go. Ankle was kinda sore from work. Fell down a ladder because some doofus put the wiring to the boat across the second to last rung..

BB hack squats (held the BB behind my back at arms' length)
115 x 7
135 x 7
175 x 7

SLDL
165 x 7
185 x 7
205 x 7

Calf raises very slow and TUT, (sore ankle)
360 x 7
450 x 7
540 x 7

Leg press (feet mid plate toes out)
540 x 7 x 3

DB pullovers
55 x 7
60 x 7
70 x 7

Clean and press
95 x 7 x 3

whole workout took about 55 minutes.

feels like I didn't do enough.....

Custom blend and on my way home.

 

[Underdog]

Man, after a week of being sick as hell, went to the gym. still a little sick but I was getting restless wanting to go back into the gym

Super pump 250, did 1 tsp instead of 2.

Deadlifts (no belt, no straps/hooks)
245 x 7
295 x 7
345 x 5 (no rest pause or anything.. did this to pretty much failure)

Bent over rows
165 x 7
185 x 7
205 x 7

behind the back shrugs (never tired this so it was lighter weight for me)
165 x 7 x 3

Underhanded seated rows
150 x 7
165 x 7
180 x 7

Wide grip behind the neck pull downs
135 x 7
165 x 7
180 x 7

Close grip up right rows
80 x 7
90 x 7
100 x 7

Lateral raises thumbs down
10 x 7
20 x 7 (what a hurt)
10 x 7

Arnold presses
45 x 7 (my god I was struggling by this time)
40 x 7
30 x 7

Rear Lat raises
40 x 7
45 x 7
40 x 7

took my post work out drink.....

whole work out took about an hour and 10 minutes.

got my head shaved and picked up son and had a daddy and son night on the town...

as I sit here I feel frickin'... HUGE! love the feeling...

UD

 

[Underdog]

woke up at 5:30 in the morning... again

oatmeal, banana, and venom, multi vit, and joint

35 minutes til gym time superpump250 one tsp.

Incline BB press
140 x 7
165 x 7
185 x 7

Giant set here
bench press/db flyes/ez bar pull over
155 x 7/35 x 7, 60 x 7
160 x 7/35 x 7, 60 x 7
165 x 7/40 x 7, 70 x 7

standing BB curl
done with no rest except to put weights on at my feet
55 x 7
65 x 7
75 x 7
85 x 7

Flat skullcrushers (immediately following BB curls, as soon as I was finished with last set of bb curls)
60 x 7
70 x 7
90 x 7

Underhand pulldown
90 x 7
110 x 7
130 x 7
(this felt light all of it.... even the 130)

behind the back wrist curl done as held at top for 5 seconds then back to start
95 x 7 x 3 (my god, my forearms were a little sore when I was done)

high pulley curls (no rest except to move pins
50 x 7
60 x 7
70 x 7
60 x 7

high pulley hold at arms length
180 x 30 seconds

drank custom blend

head to work getting my sausage and egg on butter, toasted bagel.

Now sit at work til 3pm then go finish cleaning out mom's house for it to be cleaned and start selling on the market by next week while I am in Disney World for son's 4th birthday.

these are from the gym right after workout.. I am starting to feel huge.... not in a bad way either...

please comment, or put opinions

 

[Underdog]

today since I am leaving for vacation on sunday....

my superpump250

weight post workout was 262

giant set on flat bench
flat BB, db flyes, pullovers
{160 x 7, 40 x 7, 70 x 7} x 2
165 x 7, 40 x 7, 70 x 7

BB curl, no rest except to add weight.
{55, 65, 75, 85} x 1 set (7 reps each)

Underhand pulldowns
100 x 7
140 x 7
160 x 7

Incline BB press
155 x 7
135 x 7
145 x 7

flat skull crushers
60 x 7
{70 x 7} x 2

high pulley curls
drop set
{80, 70, 60, 50} x 1 set, 7 reps each

that part of the work out took 40 minutes

BB squat no belt
{225 x 7} x 2
245 x 7

cable xover done with holding at stretch, and at front
35 x 7

preacher curl reverse 21
30 x 1 set

12 minutes for that set of the workout.

post workout drink

home then breakfast with multi and joint pill....

While taking a shower after breakfast, going to a wedding later, that I think I really should go every other day instead of days off only. I think I am going to start asking my mother-in-law to babysit after he goes to bed so I can get to the gym.

opinions wanted.. always!

 

[Big Donkey]

yeahhh buddy...I'm digging your workout routine. I can't quite figure out how many days a week you go. Looks good though.

 

[Elvis]

looking good have fun on vacation!!

 

[goes4ever]

nice workouts bro, and I agree your lookin huge in a good way!

 

[Underdog]

yeahhh buddy...I'm digging your workout routine. I can't quite figure out how many days a week you go. Looks good though.

only two atm friday then sunday. When I come back from vacation it will be every other day. and yes.. same intensity and everything. exercises might vary from workout to workout with the exception of legs, who knows. I am going to plan it out when I come back will let everyone know.

 

[Underdog]

ok workout today the day before going on vacation....

Superpump250

Deadlift (no belt)
250 x 7
255 x 7
260 x 7

SLDL/bent over BB rows ( done as bending over for the SLDL, row, then stand)
155 x 7
175 x 7
180 x 5

Behind the back shrug
180 x 7 x 3

Underhanded seated rows
165 x 7
180 x 7 x 2

behind the neck wide grip pull downs
150 x 7
165 x 7
150 x 7

Upright rows
80 x 7
90 x 7
70 x 7

Arnold presses
35 x 7 x 3

single dumbbell front raise (done as a drop set)
35 x 7, 30 x 7, 25 x 7

Rear lat raise
40 x 7 x 2
50 x 7

Donkey calf raise machine (no shoes)
Whole stack
400 x 7 x 3 TuT
Done as holding heal all the way down til I felt the stretch, then on tippy toes til I felt stretch.

PO workout drink, multi and joint pill...

there was a child ID thing going on at the gym with free food and such. so me boy got the free ID and had two hot dogs and a juice. Me? I had 2 burgers and 2 hot dogs and water.

Going to get son's haircut today (jarhead style, he likes it, usually like daddy's), finish packing and finalizing everything........

Now off for a week in disney world for son's birthday!

Opinions wanted! have a great week everyone! I will bring back pics!

UD

 

[Underdog]

today's session before going to company picnic and such.....

I am sore as hell as I sit here and type, and loving it!

Super pump 250 Multi Vitamin.

Weight before lifting wearing clothes and shoes 264.5 (rough)

flat db press
55 x 7 x 2
60 x 7

decline fly (new to me, felt awkward)
40 x 7 x 2
30 x 7

Spotted someone on the flat bench

Incline BB press
145 x 7
165 x 7
185 x 7 (almost had to do a rest/pause for the last rep)

tri set
reverse preacher(first set was as 21's)/hammer curl/drag curl
40 x 7(21's)/35 x 7/40 x 7
40 x 7/35 x 7/40 x 7
30 x 7/20 x 7/40 x 7

Pressdowns
90 x 7
100 x 7
80 x 7

Superset
kickbacks/1 db overhead extension
30 x 7/30 x 7
25 x 7/25 x 7
20 x 7/20 x 7 (each of the last two reps I had to actually spot myself!)

That took little less then one hour

behind the back wrist curls
95 x 7
145 x 7
195 x 7

Hanging knee raise
21 reps (basically 3 sets 7 reps, just did them as slow as I could, and yes finally adding abs to my routine, hell froze over, and most likely cardio again)

Weight after workout, just socks and underwear 262.2 (rough) Looks like the 260's is going to be my fighting weight. My parents in Florida, who haven't seen me since my mom's passing in January, said that I looked thinner then I did then, and I weighed about the same weight.. closer to 270 though. (smiles broadly and proudly)

Post workout mix, and went to comapny picnic, had hamburgers and pork.

Saw my coworkers that I haven't seen in a week, that kinda deal. And now.. I want to go back to the gym now. But I will wait til monday, if I do go tomorrow, it is going to be legs.. even though I just worked the hell out them in disney. haha... ...

Opinions, criticism wanted, I look forward to them!

UD

 

[Underdog]

superpump250, drank through a straw....

now this work out, I tried something similar to rest/pause.... between sets I counted breaths, 15 between set and while I was adding the weight then did the next set.... talk about intense.....

deadlift... no belt, no shoes......
255 x 7
305 x 7
355 x 7
1 attempt on 405 without belt, then 2 attempts with belt...
pissed off kinda but not really

BB bent over rows overhand
185 x 7
205 x 7
225 x 7 (pr)

Seated rows underhanded
180 x 7
195 x 7
210 x 7 (pr)

lat pulldowns v-grip
165 x 7
180 x 7 (struggled a bit on the last one then dropped weight)
150 x 7

bb military press
95 x 7
115 x 7
135 x 7

behind the back upright rows
40 x 7
60 x 7
80 x 7

side lateral raises seated
20 x 7
30 x 7
25 x 7

5lbs plate pinch for 45 seconds

55 minute workout

Drank custom mix through a straw.

diet today
oatmeal w/ banana, 2 hardboiled eggs, 2% milk, multi and joint pill @ 5:40am

12 oz water @8:30am

2 tuna fish on whole wheat sandwiches and 16oz water at 11:00am

1 apple and 12 oz water @2:00pm

filet minon (sp?), green beans, rice, 16 oz water, joint and multi

1 mini snickers bar (kinda was craving a little chocolate)

opinions wanted and welcomed, hell even criticisms!

UD

 

[Underdog]

got some nice numbers out of this work out right after the dentist's office...

superpump250

weigh in before lifting 261

seated arnold presses (new numbers, quite surprised!)
40 x 7
45 x 7
50 x 7
(never did them with even starting with 40's. and they felt good, didn't struggle, like the last time I did 50 lbs DBs)

Shrugs (not sure how much the bar weighs, it is a kind of trap bar) (TuT)
140(+bar) x 7
160(+bar) x 7
190(+bar) x 7

Tbar machine (weight is the iron, not sure about the holder)
90 x 7
135 x 7
160 x 7

Reverse Pec Deck
90 x 7
110 x 7
130 x 7

DB Rows
50 x 7 (felt light)
60 x 7 (still felt light)
90 x 7 (felt just about right, and scary to myself, wasn't too heavy and wasn't light either)

Superset
straight arm pulldowns/1DB front raise
70 x 7/55 x 7
110 x 7/55 x 7
used the low pulley on this one instead of DB, but still used the high pulley for the pulldown
130 x 7/50 x 7

sitting wrist curls
70 x 7 x3

here I ruin my 7 rep ideal, but thought it might have to do for these exercises

Hyperextentions
3 sets of 10 reps bodyweight

Hanging leg lifts
3 sets of 15 no weight added


custom blend mix and home I went!

Thought appreciated!

UD

 

[DanB21]

Hey man nice log! Just curious.. where did you get the 7 rep training routine? Is it something you made up or? Do you ever get any sick feeling from the superpump.. because whenever I take it (usually) I feel like shit so I just stopped taking it. I think you should throw in some whey in the morning with your oats before the gym, just my opinion. Looking big though, keep it up.

 

[Underdog]

Well..
this is how I got the 7 rep routine. they say 4-6 is for strength, and usually 8-10(or more) is for body building. the number 7 is missing. is it a happy medium? not sure, but I have noticed that am starting to show more muscle and losing bodyfat while getting good poundage numbers. Of course, my rest between sets is set up like rest/pause almost. I count about 17 breathes while loading on plates and start the next set on the 18th breath. And my lifting time in the gym is usually just under an hour. I also have no training partner. (I wore out the last two).

The superpump hasn't given me any problems, just once, I did take the two scoops that it recomended, that gave me the runs. But honestly, I don't even take the recommended dosage of one scoop. I only take about a teaspoon if that. and I have a custom mix, from trueprotein.com, for after the gym that is similar to Anator P70 (not sure if I spelled that right). I was thinking of making a custom mix from trueprotein.com for my morning supplement for days not at the gym. Alot of times, my lifting time is 8 pm at night. Fridays, saturdays, and sundays, I can get there in the morning. And yes the superpump doesn't keep me up late either. I come home from the gym and go pretty much right to sleep. I hope this answered your questions.

UD

 

[Underdog]

Damn I am starting to see numbers raise everywhere in my log book and loving it.

My only problem is I have to control myself NOT to go to the gym every night. I am starting to get restless in wanting to go every night. And I am thinking of either adding another set or up the reps, of course if I up the reps then I can't call this 7 rep training. ...Yes, I am an odd duck.

This morning 530 in the morning, got up, had my superpump250 at 625 and heading to the gym.

leg extentions (haven't done these in about 2 years or so but need variety)
120 x 7 (felt somewhat light)
150 x 7
195 x 7 (still felt some what light)

seated leg curls
135 x 7 (pfft felt like I wasn't doing anything)
180 x 7 (much better)
240 x 7 (now that was more like it)

seated calf raises (weight is the iron, not the holder)
180 x 7
205 x 7
225 x 7

Legs took 20 minutes to do.

Decline DB flyes
35 x 7
25 x 7 x 2

incline BB bench (pr)
155 x 7
175 x 7
195 x 7 (pr struggled a bit on the last rep)

Flat Db Press (pr)
55 x 7
60 x 7
65 x 7 (pr)

chest took 20 minutes

(triset again)Reverse preacher (ezbar)/DB hammer/straight bar drag curls
50 x 7/40 x 7/50 x 7
50 x 7/35 x 7/50 x 7
50 x 7/35 x 7/50 x 7

that took about 10 minutes

Underhand pressdown
100 x 7
130 x 7
170 x 7

Superset
kickback/standing extention (done off same machine)
50 x 7/50 x 7
30 x 7/80 x 7
40 x 7/110 x 7

that took about 10 minutes as well

took a shower at the gym (not too fond of that in general, but had to)

custom mix then headed to work and here I sit, I took pic, but will have to wait til I get home to put them on here.

And Tuesday, Transformers comes out on DVD. I can't wait.

UD

 

[Underdog]

GOD DAMN! what a rush!

Superpump 250

Back/shoulder/ab/forearm night....

Deadlift (no shoes, no belt)(PR)
275 x 7
325 x 7
375 x 3 (said to myself, "MOTHER F***ER YOU GOT ANOTHER ONE IN YOU. IRONHIDE WoULDN'T WUSS OUT!) then one more rep of 375... (PR)

bent over BB rows over hand
190 x 7
210 x 7
230 x 7 (PR)

Seated underhand rows
180 x 7
210 x 7
225 x 7 (upped from last week)

behind the neck pulldowns (wide grip)
135 x 7
150 x 7
165 x 7

Standing push press
115 x 7
125 x 7
135 x 7

upright row close grip
70 x 7
80 x 7
100 x 7

seated lat raise
25 x 7
20 x 7 x 2

Behind the back shrug/SS w/ behind the back upright row
70 x 7
80 x 7
100 x 7

behind the back wrist curls
115 x 10
135 x 10
155 x 10

hanging knee raise 25 reps

Left the gym.. didn't take custom mix from RFG's advice, will be looking into supplements on friday when I get paid.

Still psyched about the movie. what a geek I am and proud of it.

didn't check weight, will next time.

UD