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  1. #1
    Banned Iceman1800's Avatar
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    XTEND your gainz the Iceman way

    I'll be running a new program using Xtend Original BCAA's Blue Raspberry Ice flavored. I'll use it as an intra workout. I train around 4pm in my garage gym. Let's get it going.
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  2. #2
    Banned Iceman1800's Avatar
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    Monday 2/10

    am 20 minutes recumbent bike

    pm training

    Incline db bench 4x10
    Machine flyes 4x15
    Cable flyes high to low 3x15
    Cable flyes low to high 3x15
    Close grip db bench 3x10
    Military press 4x10
    DB laterals 3x12
    Front raises 3x12
    Rear laterals 3x12
    Dips 3x10
    Hanging leg raises

    I put 1 scoop of Xtend bcaa's into about 45oz of water and drink it during my workout. Obviously one day won't show much. What I'll be looking for is my recovery from day to day since I'm doing a high volume routine.
    It mixed easily in the shaker bottle and tastes great.
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  3. #3
    Banned Iceman1800's Avatar
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    Last edited by Iceman1800; 02-10-2020 at 03:05 PM.
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  4. #4
    Better Than Yesterday burntreality's Avatar
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    In for an Xtend log
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  5. #5
    Registered User stad0203's Avatar
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    In for some garage gym Xtend gains!
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  6. #6
    Health Actuary IlliniTrack800m's Avatar
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    In. Thanks for going the extra mile!
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  7. #7
    Banned Iceman1800's Avatar
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    My plan is to start tracking macros Monday. This is my 1st real routine I'm doing since my hernia surgery the end of last October.
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  8. #8
    Banned Iceman1800's Avatar
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    Tuesday 2/11

    All sets are 12 reps

    DB pullovers 4 sets
    BB rows 4 sets
    Low cable rows 4 sets
    High cable rows 4 sets
    V bar rows 4 sets
    Pulldowns 3 sets
    V bar pulldowns 3 sets
    Underhand pulldowns 3 sets
    Shrugs 4 sets
    Upright rows 4 sets
    DB shrugs 3 sets
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  9. #9
    Banned Iceman1800's Avatar
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    Wednesday 2/12

    Started out with a scoop of Xtend bcaa's.

    Abductor machine 3x10
    Adductor machine 3x10
    Leg extensions 4x15
    Seated leg curls 4x15
    Sissy squats 3x10
    Bulgarian split squats 3x10
    Goblet squats
    Kb swings 3x20
    Leg extensions 3x15
    Lying leg curls 3x10
    Seated calf raises 4x25
    Standing calf raises 4x10
    Abs
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  10. #10
    Health Actuary IlliniTrack800m's Avatar
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    What were you drinking before you started taking xtend?
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  11. #11
    Banned Iceman1800's Avatar
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    Originally Posted by IlliniTrack800m View Post
    What were you drinking before you started taking xtend?
    Powerade zero
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  12. #12
    Banned Iceman1800's Avatar
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    Thursday

    All sets today were supersets.

    Skulls 4x10
    DB curls 4x10
    French press 4x12
    Ez bar curls 4x12
    Pressdowns 4x12
    Hammer curls 4x12
    DB preacher curls 4x12
    Reverse curls 3x12
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  13. #13
    Registered User stad0203's Avatar
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    All solid workouts brother! How long you normally at the gym for?
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  14. #14
    Health Actuary IlliniTrack800m's Avatar
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    Originally Posted by stad0203 View Post
    All solid workouts brother! How long you normally at the gym for?
    curious about this too!
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  15. #15
    Banned Iceman1800's Avatar
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    Not counting cardio, my workouts last about an hour. I don't rest long between sets and I do a lot of supersets. Like on chest/delt day. No reason you can't superset a pressing movement with a lateral exercise. Saves time and they don't counter each other energy wise.
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  16. #16
    Banned Iceman1800's Avatar
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    Weekend spent doing some extra volume for pecs and delts. Also some cardio and ab work. Diet will be dialed in starting tomorrow.
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  17. #17
    Somebody's husband Motiviert's Avatar
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    How's back feeling? Also in for xtend
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  18. #18
    Banned Iceman1800's Avatar
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    Morning will start out with a protein shake, usually Dymatize brand. I'll have a turkey sandwich a couple hours later. Lunch is a can of tuna and some greek yogurt. Protein pudding or a bar is a couple hours later. Pre workout is cottage cheese and pineapple. Xtend bcaa's intra workout. Post workout is a few eggs and toast depending on carb total at that point.
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  19. #19
    Banned Iceman1800's Avatar
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    Monday 2/17

    am 30 minutes recumbent bike

    pm training

    Steep incline bench 4x10
    DB flyes 3x15
    High cable flyes 3x15
    Low cable flyes 3x15
    Machine bench press 4x10
    Arnold press 4x10
    DB laterals 3x12
    Cable laterals 3x12
    Front raises 3x12
    Face pulls 3x12
    Rear db laterals 3x12

    Xtend bcaa's intra workout
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  20. #20
    Health Actuary IlliniTrack800m's Avatar
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    Are you the one writing your program? Do you have a coach?
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  21. #21
    Banned Iceman1800's Avatar
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    It's a Chris Jones program.
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  22. #22
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    Tuesday 2/18

    25 minutes recumbent bike

    Stiff arm lat pressdowns 4 sets
    Wide grip pulldowns 4 sets
    V bar pulldowns 4 sets
    Underhand pulldowns 4 sets
    BB rows 4 sets
    Meadows rows 4 sets
    Low cable rows 4 sets
    Shrugs 4 sets
    DB shrugs 4 sets
    Upright rows 4 sets
    All sets 12 reps
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  23. #23
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    Thursday

    Quick one today

    Squats 3x10
    Leg extensions 4x15
    Trx bwt squats 3x12

    Hamstrings were super tight and I couldn't get them loose. Called it a day.
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  24. #24
    Registered User stad0203's Avatar
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    Originally Posted by Iceman1800 View Post
    Thursday

    Quick one today

    Squats 3x10
    Leg extensions 4x15
    Trx bwt squats 3x12

    Hamstrings were super tight and I couldn't get them loose. Called it a day.
    I run into that same problem ALOT.
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    Originally Posted by stad0203 View Post
    I run into that same problem ALOT.
    Bananas before my workout helps a bit
    Last edited by koweanguy; 02-25-2020 at 01:50 PM.
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    Originally Posted by Iceman1800 View Post
    Thursday

    Quick one today

    Squats 3x10
    Leg extensions 4x15
    Trx bwt squats 3x12

    Hamstrings were super tight and I couldn't get them loose. Called it a day.
    Have you ever tried compression therapy boots like normatec? ive found them beneficial for recovery and even loosening up. they just cost way too much to own my own pair
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    Got a bit behind on logging

    Friday arms
    Monday chest/delts
    Tuesday back/traps
    Wednesday legs
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    Monday 3/3

    Machine bench 4x10
    Incline db bench 3x10
    DB flyes 3x15
    High cable flyes 3x15
    Low cable flyes 3x15
    Machine press 4x10
    DB laterals 3x12
    DB front raises 3x12
    Face pulls 3x12
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    Originally Posted by koweanguy View Post
    Bananas before my workout helps a bit
    Nice to see your still at it!
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    Missed a bit of time. Had an out of state funeral then caught a respiratory infection I'm just getting over.
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