804 Time to blow up USP/PES

[breezy11]

For me its Chest and Outer bicep heads. I have tree-trunk legs from hockey

Hockey is amazing for building big and powerful legs. It made mine huge as well...just not my calves.

Btw. I left the gym early yesterday with a rolled tendon again in my elbow (after 2nd set of first exercise.. so back day has once again been moved to a Friday. Anyone ever had tendon rollover or ulnar nerve rollover in their elbow - I don't know which it is? It is becoming more and more common for me... sometimes I can roll it back over instantly; sometimes it takes hours... (yesterday took almost 2 hours)

That sounds awful man. Wish I could offer some good advice, but I don't have any experience with it.

 

[804]

Hockey is amazing for building big and powerful legs. It made mine huge as well...just not my calves.That sounds awful man. Wish I could offer some good advice, but I don't have any experience with it.

Yeah, I was a defense-men most of the time... skating backwards a lot bulked up my calves. Yeah, unfortunately there is a lot of stuff on the web but not a whole lot of consistency... no magical fixes

 

[breezy11]

Yeah, I was a defense-men most of the time... skating backwards a lot bulked up my calves. Yeah, unfortunately there is a lot of stuff on the web but not a whole lot of consistency... no magical fixes

I was an offensive defenseman . My calves just won't grow to my liking.

Have you asked a doctor about this issue?

 

[804]

I was an offensive defenseman . My calves just won't grow to my liking.Have you asked a doctor about this issue?

Yes "Take a break from lifting weights" Cant do it...

 

[Distilled Water]

Goalie for 6 years ;-)

There seems to be a correlation bc I don't have any friends I played with that lift now that dot have some sick wheels

 

[804]

Day 11 (yesterday)

Heavy back/ mod chest:

No issues with the elbow. Did my back workout with some more PR's. Though, I did move the order of exercises around some.

Bent over barbell rows (Palms up):
1. 135x15
2. 185x11
3. 205x8 PR
4. 215x6 PR - first attempt

Dante Rows (on a resistance machine - designed for older people to do some sore of leg workout) (similar to the hammer strength machine seen in most gyms) (My upper-lower back has some unique soreness today)
1. 7/12 buttons x 12 reps
2. 8/12x10
3. 9/12x9
4. 10/12x8

Cable close grip rows:
1. 220x10
2. 220x10
3. 240x8
4. 260x5 (Pr/first attempt)

Inclined dbell chest press (with twist):
1. 70x12
2. 70x12
3. 70x12

Peck deck:
1. 145x15 (one arm at max contraction while iso with other - alternating)
2. 145x12 (same)
3. 145x12 (same thing but 6 right reps - 6 left - 6 right - 6 left) (alternating in 2 groups of 6)
4. 145x12 (12 straight up for each arm - no contraction with opposite arm) (isolated)

cable wide grip row (with lat pulldown bar) (burnout) (no rest)
1. 120x22
2. 100x26

about to head to the gym for legs, I'll post when I return.

 

[breezy11]

10 buttons for 8 reps!?! lol. I have no idea how impressive that is, but am glad they worked out for you bud haha.

Congrats on the PR's! It's good to hear your elbow held up as well.

Kill that leg session brother!

 

[classic34]

It always seems like the folks that want certain muscular formation can't have it, and those that don't want it- have it.

Well they say you always want what you don't/can't have...

 

[804]

10 buttons for 8 reps!?! lol. I have no idea how impressive that is, but am glad they worked out for you bud haha.

Congrats on the PR's! It's good to hear your elbow held up as well.

Kill that leg session brother!

Thanks man! Its weird, it has buttons you engage to increase the resistance! hahaha

And yeah the elbow gave me zero problems... It happens at random times

 

[804]

Well they say you always want what you don't/can't have...

Yup :/

 

[804]

Day 12 of the blowup stack

Heavy legs + deads

So it was my first time on enhanced for a heavy legs day. Great idea! Crushed some more PR's and attempted some new things

Full depth squats:
1. 135x20
2. 225x10
3. 245x8
4. 275x5 (first attempt/ pr)(with belt)

Front squats
1. 135x10
2. 155x7
3. 165x6

Deadlifts:
1. 275x7
2. 295x5
3. 315x4 (pr/ first attempt)
4. 365x1 (First time going for 1RM with deads.. I will go up some next time)

Hip adductor machine:
1. 160x20
2. 160x20
3. 175x15
4. 175x15
5. 190x12
6. 205x10

Hip abductor machine:
1. 160x20
2. 160x20
3. 160x20
4. 175x15
5. 175x15
6. 190x13

 

[breezy11]

Awesome session dude! A squat and dead PR in the same workout is quite an accomplishment. You must be pretty happy right now haha.

 

[804]

Awesome session dude! A squat and dead PR in the same workout is quite an accomplishment. You must be pretty happy right now haha.

Yeah bro! Always try to beat my previous best. Avoid an average workout at all costs.

"go hard or go home"

 

[joh408]

A little late but in on this! Hope you get the elbow issues worked out

Yeah, I was a defense-men most of the time... skating backwards a lot bulked up my calves. Yeah, unfortunately there is a lot of stuff on the web but not a whole lot of consistency... no magical fixes

Defenseman here as well. Legs have always been huge for me too. So hard to find jeans that fit

 

[804]

Day 14 of the BLOWUP stack!

Heavy Chest

So today (national chest day) was an awesome workout. Felt really pumped this afternoon so I took 1 scoop craze with 1 scoop of hemavol- with the rest of my current stack. Insane pumps and mental clarity. I've also been waiting to crack the alphamine open... today I snapped. I added 1 scoop as a teaser to my MBCAA+ as an intra. Holy sh!t did I sweat like crazy! Had a great workout.. no PR's but I bumped my weight up on iso db press along with cutting some reps down.

Today was the definition of "alpha" feeling

Decline DB press:
1. 95x10
2. 100x8
3. 100x8

Inclined DB press:
1. 90x8
2. 90x8
3. 90x7
4. 90x8

One arm (iso) flat DB press: (first attempt with 90's - talk about some added core contraction for stability)
1. 90x6ea
2. 90x6ea
3. 90x6ea
4. 90x6ea

Slight incline DB flyes: (25-35 degree angle)
1. 50x12
2. 55x10
3. 60x9

One arm (iso) Peck deck: (other arm at compete rest - contracting arm going past the usual point where both hands meet - like 130% reps for maximum center chest contraction)(first attempt with heavier weight)
1. 175x12ea
2. 180x10
3. 195x7
4. 210x6
5. 225x4

Various burnouts

 

[breezy11]

Another solid workout man.

Btw, I tried the Blue Razz MBCAA+ today and you were right...delicious!

 

[classic34]

Nice volume in that chest workout. That's about 20 sets!

 

[804]

Another solid workout man. Btw, I tried the Blue Razz MBCAA+ today and you were right...delicious!

Thanks again bro! I really want to try watermelon, but I like the b-razz so much I don't want to take a chance of it not being as good onder:

Nice volume in that chest workout. That's about 20 sets!

Thanks Classic! Hopefully getting Some DOMS from that volume, today

 

[bdcc]

Apologies for my tardiness.

Subbed.

 

[804]

Apologies for my tardiness.

Subbed.

Thanks man, I appreciate it! Never too late!

 

[Distilled Water]

I sound like a broken record but daggum brother, you're volume makes me tired! That's a feat in itself just finishing that gauntlet, not to mention you're still moving good weight the entire time.

 

[804]

I sound like a broken record but daggum brother, you're volume makes me tired! That's a feat in itself just finishing that gauntlet, not to mention you're still moving good weight the entire time.

Thanks bro, I appreciate the continued support. Just tryna get BIG

 

[804]

Some of the most intense chest DOMS I've had in a LONG time from yesterday's workout. Those 130% isolated peck deck flyes are here to stay

 

[804]

Day 15 of the Blowup stack

Heavy Arms

Took a scoop of hemavol with a scoop of mr. hyde today. Legs are still sore from the lift saturday.. so I bailed on the light legs set. Great workout, though.

Inclined (45 deg) db curls (sequential - no alternating):
1. 50x7
2. 50x6
3. 50x6
4. 50x6

Seated Hammer curls (alternating):
1. 50x8
2. 50x7
3. 50x6

Overhead tricept db extensions: (PR-ish never gotten/ attempted all 10 reps with 100's on 4 sets)
1. 100x10
2. 100x10
3. 100x10
4. 100x10

Dip machine:
1. 210x12
2. 210x12
3. 210x11

Hammer/ H-bar preacher curls:
1. 85x12
2. 95x9
3. 100x7 PR
4. 105x5 PR

Cable very close grip curls (ez curl style bar):
1. 72.5x10
2. 72.5x10
3. 80x8
4. 80x7

Skull Crushers: (w/ ez curl bar)
1. 95x11
2. 95x10
3. 95x10

Forearms when I got home.

Keep raising the bar!

 

[breezy11]

Still knocking out those PR's! 50lb db curls at a 45 degree incline is pretty impressive too. Great workout overall man.

 

[804]

Still knocking out those PR's! 50lb db curls at a 45 degree incline is pretty impressive too. Great workout overall man.

Thanks man! I really wish my outer bicep heads would start growing. I try to focalize them as best I can. They have been invisible forever.

Do you know any unusual variations for them?

 

[breezy11]

Thanks man! I really wish my outer bicep heads would start growing. I try to focalize them as best I can. They have been invisible forever.

Do you know any unusual variations for them?

Hmm...nothing too unusual. Cross body hammer curls and reverse EZ-bar curls could help.

 

[Distilled Water]

Hmm...nothing too unusual. Cross body hammer curls and reverse EZ-bar curls could help.

CG BB curls, slow and controlled.

 

[804]

Hmm...nothing too unusual. Cross body hammer curls and reverse EZ-bar curls could help.

Thanks man, I've done these in the past! I like the rev grip ez curls

CG BB curls, slow and controlled.

Thank you! I will try these again, sometimes the close grip hits the wrists a little hard!

 

[bolt10]

The best would probably be the incline curs with dumbbells, although looks like you are already doing those.

Are you doing those fully supinated or are you twisting as you curl? If twisting make sure to not just hammer curl them the majority of the way and try to be fully supinated for most of the movement (this will go for any twisting motion on curls IMO). Maybe also try cross body curls in a supinated position as well. O and if didn't notice I think the supination is the important part so when you do those close grip curls make sure it is with a straight bar and not the EZ bar as that will usually result in less supination.

Overall it will mostly be genetics (unfortunately) but that doesn't mean you can't fight that! This made me rethink some of my own biceps training so thanks.

 

[804]

The best would probably be the incline curs with dumbbells, although looks like you are already doing those.

Are you doing those fully supinated or are you twisting as you curl? If twisting make sure to not just hammer curl them the majority of the way and try to be fully supinated for most of the movement (this will go for any twisting motion on curls IMO). Maybe also try cross body curls in a supinated position as well. O and if didn't notice I think the supination is the important part so when you do those close grip curls make sure it is with a straight bar and not the EZ bar as that will usually result in less supination.

Overall it will mostly be genetics (unfortunately) but that doesn't mean you can't fight that! This made me rethink some of my own biceps training so thanks.

Thanks Bolt! I'll try any focus on the supination!

 

[804]

Day 16 of the blowup stack.

Shoulders and traps

Came up with a new pwo cocktail and it was insane. I felt like I could have gone for days.. hence the high volume. I had to make myself stop at an hour and 45 min. Mixed 1 scoop enhanced, 1 scoop hemavol, and 0.75 scoop of Focus XT. Insane pumps and awesome mental clarity. It was better than when my CRAZE cherry got popped. And I'm not even kidding. I guess you could call it PR's on the face pulls, but I'm more or less getting a good feel for them.

Side raise machine/ lateral:
1. 175x10
2. 175x9
3. 180x7
4. 180x6

Dumbbell upright rows:
1. 50x10
2. 50x10
3. 50x10
4. 50x10

Dumbbell shrugs:
1. 100x15
2. 100x15
3. 100x15
4. 100x15

Smith machine behind the back shrugs:
1. 275x10
2. 275x10
3. 275x10
4. 275x10

Face pulls (down on one knee):
1. 72.5x12
2. 72.5x12
3. 80x10
4. 80x10

Horizontal Press (Courtesy of Breezy):
1. 8lbx10
2. 8lbx10
3. 8lbx10

Reverse peck deck (2 sec hold at max contraction): (Up in weigh lower reps)
1. 115x10
2. 130x8
3. 145x6
4. 145x6 (dropset to fail)

Dumbell arnold presses:
1. 40x12
2. 45x10
3. 50x8
4. 55x7

Killer workout. the horizontal presses are mean, but you definitely feel them deep in your lower back. almost like your planking while doing them. I liked them alot, though.

 

[Distilled Water]

Killin them traps cuz, grow or die!!!!

 

[joh408]

Damn man that's crazy volume! Killing it!

 

[breezy11]

Holy volume man! Glad you liked the horizontal presses. I'm not sure how much I felt them in my lower back, but I'll let you know if I do next time around.

 

[804]

Killin them traps cuz, grow or die!!!!

Tryna kill em' That's the only way. Really wish my gym had like 125lb DBs so I could hit some lower reps with shrugs

Damn man that's crazy volume! Killing it!

Thanks man! Just trying to swell up

Holy volume man! Glad you liked the horizontal presses. I'm not sure how much I felt them in my lower back, but I'll let you know if I do next time around.

Yeah, check it out. I felt like it was from trying to keep the Dbs up around shoulder level while pressing them. Regardless, they give a nice rear delt burn.

 

[classic34]

Is that a 25 set arm workout? Jeez!

 

[804]

Is that a 25 set arm workout? Jeez!

and a 31 set shoulder/ trap workout

 

[804]

Day 17 of the blowup stack.

Had a long tiring day at work...

Took a heaping scoop of mr. hyde with a scoop of hemavol. All the sudden I felt like the incredible hulk. Had a great workout, Didn't get a PR today but I busted a$$ trying. Got to my last set of the cable rows and tried to get the 6th rep on 260 for a PR, but I cheated and leaned to get it.. Still a great workout.

Dumbbell rows:
1. 100x10
2. 100x10
3. 100x10
4. 100x10

Dumbbell pullovers:
1. 100x8
2. 100x8
3. 100x8
4. 100x8

Inclined (30 deg) dumbbell flyes: (slow and deep)
1. 50x12
2. 50x12
3. 50x12

Bent over barbell rows (Palms up - back parallel to ground):
1. 185x10
2. 185x10
3. 205x8
4. 205x7

Lat pulldown (vertical close grip - cable row attachment):
1. 160x12
2. 160x12
3. 160x12

One arm iso peck deck (seat high - lower outer chest focalization):
1. 190x10ea
2. 190x9ea
3. 190x9ea
4. 190x9ea

Cable rows (close vertical grip):
1. 220x10
2. 240x8
3. 240x8
4. 260x5....

Great workout.. I see DOMS in my near future.

P.S. Breezy- I have extremely sore rear delts - in part due to those horizontal presses yesterday, Thanks brosef!

 

[breezy11]

Killing these workouts brotha!

P.S. No problem man. I've got them lined up again for tomorrow. I'll be sure to let you know how it goes.

 

[804]

Killing these workouts brotha! P.S. No problem man. I've got them lined up again for tomorrow. I'll be sure to let you know how it goes.

That's the name of the game! Sounds good! I didn't feel any lower back tightness today from them, but somewhat of a strain during reps. lemme know!

 

[bean5er]

My calves

My exact problem :-(

Awesome session dude! A squat and dead PR in the same workout is quite an accomplishment. You must be pretty happy right now haha.

Seriously 804 awesome work and crazy volume!

Keep it up bud gonna get huge or die trying ;-)

 

[804]

Seriously 804 awesome work and crazy volume!Keep it up bud gonna get huge or die trying ;-)

Thanks Bean! Will do

 

[classic34]

Strong numbers on cable rows. You'll have that PR soon enough.

 

[HokiePride]

Okay so I was extremely pumped going into the gym today. Ended up being a 1.5 hr workout.. which isn't bad.. but I took a break because the hot blonde personal trainer decided that today of all days she wanted to have a 20 min conversation- FTW! Then she ended the conversation bringing up the fact that she has a Boyfriend. FAIL-- Then I proceeded to finish my lift. Lame, I know....

Keep In mind my numbers may look weak, but I've been focusing on form on Legs. (used to have awful form - being that I'm 6'3'' -- About 4 months ago I met a dude at my gym thats been helping me with a lot of my form issues) -

Full depth standard squats:
1. 185x13
2. 225x10
3. 245x8
4. 255x6 PR

Front Squats (Third time ever doing them - still getting used to them):
1. 95x12
2. 135x10
3. 155x8
4. 155x9

Dead lifts:
1. 275x8
2. 275x7
3. 295x6
4. 295x6

Leg Press:
1. 12 plates x 12
2. 14 plates x 7
3. 14 plates x 6

Hip Abductor machine
1. Inward pull 145x30
2. outward push 145x30
3. Inward pull 145x30
4. outward push 145x30

Hamstring Curl Machine:
1. 160x12
2. 160x10
3. 160x10

Calf Raises:
1. 90x10
2. 90x10
3. 90x10
4. 90x11

...Crawls to car....

In, sub'd.

 

[804]

Strong numbers on cable rows. You'll have that PR soon enough.

Thanks again for the support, Classic!

In, sub'd.

Thanks Bro! Glad to have you on board!

 

[breezy11]

I did the horizontal presses again this morning and understand what you were saying. I could feel them somewhat in my lower back, but lessened the impact by not hanging my head off the bench as much and sticking with 5lbs.

 

[804]

I did the horizontal presses again this morning and understand what you were saying. I could feel them somewhat in my lower back, but lessened the impact by not hanging my head off the bench as much and sticking with 5lbs.

I was using 8lb dbs, Maybe I should swallow my pride and step down to 5's haha!

 

[breezy11]

I was using 8lb dbs, Maybe I should swallow my pride and step down to 5's haha!

Haha. Yeah, once you commit to using less than 10lbs, I don't think it's a big deal lol.

 

[HokiePride]

No problem, nice log to follow.