UD's 7 rep training

[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