Mountainman's Operation: Hitler Smash

[RegisterJr]

How're you hex pressing the plates?

 

[mountainman33]

How're you hex pressing the plates?

I put my middle and ring fingers through the center hole, then my thumb through one of the side holes, works well for holding the plate. If my gym had 35 lb. plates I'd use those since 45s are way too big use for pressing. My upper chest is still ridiculously sore even today.

 

[mountainman33]

Ground Angus, protein pasta, and chili seasoning mix. Gains in a pan!

 

[RegisterJr]

So good looking...

 

[Dma378]

I must spread some rep around before I give it to you again, but you know...

 

[mountainman33]

So good looking...

Thanks Jr.! You're not so bad yourself!

 

[mountainman33]

I must spread some rep around before I give it to you again, but you know...

No worries. Just trying to spread the wealth.

 

[mountainman33]

Today was supposed to be hams and calves, but thanks to my overdone leg workout last time my hammies still weren't up to par. I had enough off days to hit upper body again though so I did lats and traps.

Seated Strap Handle Cable Rows, 20 secs. rest
100 x 12
120 x 10
140 x 10
160 x 8
140 x 10
140 x 9
120 x 10
120 x 9

Pull Ups / Reverse DB Flys, 30 secs. rest
BW x 6 / 15s x 12
BW x 5 / 15s x 12
BW x 5 / 15s x 14
BW x 4 / 15s x 13

Bent Over Rows, Overhand / Skier Pull Downs, 25 secs. rest
135 x 10 / 60 x 6
185 x 7 / 60 x 6
155 x 9 / 60 x 5
155 x 6, 135 x 4 / 60 x 4, 50 x 4

The SHORT rests were killing me. But my arms and back were getting almost painfully pumped. My forearms felt like they were going to pop.

Snatch Grip Shrugs / Chin Ups / Hanging Knee Raises, 30 secs. rest
225 x 8 / BW x 6 / 15
225 x 8 / BW x 5 / 12
185 x 10 / BW x 4 / 12
135 x 12 / BW x 4 / 10

Underhand Seated Cables Rows / OH Cable Crunches, 25 secs. rest
120 x 10 / 60 x 16
120 x 10 / 50 x 20
120 x 9 / 50 x 18

HIIT

V-Hold DB Curls / Reverse DB Flys / Suitcase Rows, 30 secs. rest
20s x 12 / 20s x 8 / 55s x 6
20s x 12 / 20s x 8 / 55s x 6
20s x 12 / 20s x 8 / 55s x 6

Holding the V-Hold while doing curls was a new one for me, but it was a lot like holding a plank. My abs were pretty tired at the end. My traps and bis were on fire as well. Too bad I didn't need to give blood, they could have used about 40 veins in more forearms to draw from.

 

[RegisterJr]

Snatch grip shrugs? I like the sound of that.

 

[Dma378]

Snatch grip shrugs? I like the sound of that.

X 2 !!!

 

[mountainman33]

Snatch grip shrugs? I like the sound of that.

They work your traps so much harder and more efficiently then close grip shrugs. And if you look down at the floor it helps increase the range of motion during the shrug. With some people out only increases the motion a little bit, but that little bit can make a big difference. Doing the suitcase rows after towards the end are a great ending exercise.

 

[mountainman33]

Deads, Hams, and Calves

Smith Deadlifts / Deep Stretch Raises, 45 secs. rest
135 x 12 / BW x 30
225 x 8 / BW x 30
315 x 5 / BW x 30
315 x 5 / BW x 30
225 x 8 / BW x 30

I like Smith deads because you can place your feet a little further back to add emphasis on your hamstrings and take it a little off your quads. I also tinkered around with Sumo deads today because my right hip started to feel a little aggravated on conventional deads.

Seated Curls, 4 sec. negs. / Seated Smith Raises, 30 secs. rest
90 x 12 / 225 x 20
90 x 12 / 225 x 20
90 x 12 / 225 x 20
90 x 12 / 225 x 20

DB SLDLs / Standing Smith Raises, 4 secs. negs, 45 secs. rest
75s x 10 / 135 x 20
70s x 10 / 135 x 20

Single Leg to 2 Leg SLDLs / Standing Smith Raises, drop sets, 45 secs. rest
45s x 8, 8, 2L x 4 / 195 x 8, 175 x 8, 155 x 8
45s x 8, 8, 2L x 4 / 195 x 8, 175 x 8, 155 x 8
45s x 8, 8, 2L x 4 / 195 x 8, 175 x 8, 155 x 8

HIIT / Burn Outs

Weighted Hypers / Standing DB Raises / Standing Single Leg Curls, no weight, 20 secs. rest
25 x 6 / 25 x 30 / 20, 20
25 x 6 / 25 x 25 / 20, 20
25 x 6 / 25 x 20 / 20, 20

Sweating profusely has become the norm while on TNT. The extra calorie burn from the increased body heat is very encouraging that I'll be closer to my 6 pack in no time.

( )( )
( )( )
( )( )

^ (my attempt at a 6 pack :tongue2

 

[Dma378]

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Needed some obliques LOL!!

 

[mountainman33]

\()()/
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Needed some obliques LOL!!

Lol! That awesome!

 

[TheMovement]

Awesome work! Does the hip act up often when doing Conventional?

 

[mountainman33]

Awesome work! Does the hip act up often when doing Conventional?

It didn't used to. It's only been recently.

 

[mountainman33]

I need to start getting to the gym earlier again. I've been going a little later trying to get a little more sleep, and it's really starting to effect my workouts negatively. Too many people either in the way, or have no clue what they are doing/want to do.

Chest and traps

Decline BP / 45 Degree DB Laterals, 45 secs. rest
135 x 12 / 10s x 15
165 x 10 / 10s x 15
185 x 8 / 10s x 15
205 x 6 / 10s x 15
165 x 8 / 10s x 12
135 x 10 / 10s x 10

BB OHP / Incline Underhand Flys, 30 secs. rest
85 x 10 / 20s x 8
105 x 7 / 20s x 7
85 x 9 / 20s x 6
75 x 9 / 20s x 5

Friggin' love underhand flys. They have to be one of my favorite upper chest exercises, by far.

Flat DB Press / BB Upright Rows, 45 secs. rest
70s x 10 / 115 x 12
75s x 9 / 135 x 9
75s x 8 / 135 x 9
70s x 9 / 135 x 8

Dips / DB Laterals, 2 sec top hold / Side Bridges, 30 secs rest
BW x 10 / 15s x 8
BW x 10 / 15s x 8
BW x 12 / 15s x 7

HIIT

Push Ups / Bicycle Crunches / DB Laterals / Low Cable Side Crunches, 20 secs rest
Wide Hands x 12 / 14 / 10s x 20 / 35 x 10,10
Narrow Hands x 12 / 14 / 10s x 20 / 35 x 10,10

Push Ups / Toe to Bar Raises / DB Laterals / Low Cable Side Crunches, 20 secs rest
Narrow Hands x 6, Wide Hands x 6 / 8 / 10s x 20 / 35 x 10,10
Narrow Hands x 6, Wide Hands x 6 / 8 / 10s x 20 / 35 x 10,10
Narrow Hands x 6, Wide Hands x 6 / 8 / 10s x 20 / 35 x 10,10

 

[Dma378]

Nice session as always man. Don't worry, the herd will thin soon as they realize they didn't get skinny or swoll in a month.

 

[mountainman33]

Quads and Calves

Not sure what happened today, I was all fired up when I was on my way to the gym and when I got there, but I wasn't able to get in as good of a workout as I would have liked. Maybe not enough sleep since my eyes popped wide open at 4:15 and there was no chance of getting back to sleep so I got right up to go workout.

Squats / Smith Raises, 45 sec. rest
135 x 15 / 135 x 25
185 x 12 / 185 x 20
185 x 12 / 185 x 20
185 x 12 / 185 x 20
185 x 10 / 185 x 18
135 x 12 / 135 x 20

With this being a hypertrophy phase I made extra sure that there were constant tension on my quads and calves, especially during the squats. I never locked my knees out, and on a few reps I held at the top for 5 or 6 seconds to add to TUT.

Leg Exts. / Standing DB Raises, 30 sec. rest
90 x 15 / 45 x 30
90 x 14 / 45 x 30
90 x 13 / 45 x 30
90 x 12 / 45 x 28

Machine Leg Press / Machine Leg Press Calf Raises, 45 sec. rest
*300* x 8 / *300* x 6, BW x 10
*230* x 12 / *230* x 6, BW x 10
*230* x 12 / *230* x 6, BW x 10

I officially hate this machine. The regular leg press was being monopolized by this old codger who was doing 1/4 reps for what seemed like 45 minutes. The leg press machine is so p!ss poorly designed that the movement pattern has almost no benefit to the people who use it what so ever. And the seat back is not adjustable so with the shallow angle it sits at you feel like you're going to shoot right out of the machine. And the weight is supposed to be "multiplied", which it may be, but I would rather have an accurate weight assessment so I knew the true volume of my workout. Never again!

DB Squats / Seated Smith Raises, 30 sec. rest
55s x 12 / 225 x 20
55s x 12 / 225 x 20
55s x 12 / 225 x 20

Breathing super hard at the end of every set. Didn't think these would be so hard, but they proved to be a serious @ss kicker for some reason.

Smith Hack Squats / Standing Smith Raises, 20 sec. rest
135 x 8 / 135 x 15
135 x 8 / 135 x 15
135 x 8 / 135 x 15

Sweated my tail off again, but what else is new. These last sets killed me though. Had a real hard time catching my breath, but I could definitely tell my quads were fried.

 

[Grayson]

Hate when that happens.

Does your gym have the lying leg curl machine? I'm on mobile so I can't post a pic, but it's horizontal and not diagonal like the conventional leg press.

 

[mountainman33]

Seated leg curl here, but that's fine with me since I like the movement pattern from seated anyway. I'm one of the few people that likes training isolation exercises with the isolated muscle as stretched as possible. I feel the exercise is more effective overall even if you're not able to lift as much weight.

 

[RegisterJr]

Sounds like you need G8...

I had to wait for a leg press today too. ****ers.

 

[mountainman33]

Sounds like you need G8...

I had to wait for a leg press today too. ****ers.

And they're doing it wrong! That's the worst part. Grrrr....

 

[Dma378]

Freaking hate seated leg curl. Never found one that the knee pad mechanism worked out right for my legs. Leads me to believe my hip to knee distance is weird or something.

 

[puccah8808]

Freaking hate seated leg curl. Never found one that the knee pad mechanism worked out right for my legs. Leads me to believe my hip to knee distance is weird or something.

I like them a whole lot better than the laying down curls. :/

 

[Dma378]

I like them a whole lot better than the laying down curls. :/

Total opposite here. SLDL greater than both!!!!

 

[RegisterJr]

I LOVE lying curls and banded SLDL. They both kill my hams, with the SLDL getting more glutes involved.

 

[puccah8808]

Total opposite here. SLDL greater than both!!!!

I LOVE lying curls and banded SLDL. They both kill my hams, with the SLDL getting more glutes involved.

Haha, I hate hate hate Sldl. I do more Romanian dead but I still hate them.

 

[mountainman33]

I LOVE lying curls and banded SLDL. They both kill my hams, with the SLDL getting more glutes involved.

You guys do SLDLs dragging the bar (or almost dragging) up your legs? Changes your center of gravity and changes the exercise. Try it some time.

As far as seated leg curls, I look at them like incline curls, you don't have to go do heavy because the muscle is so elongated that it requires a different amount of motor units and is more "efficient" so to speak.

 

[mountainman33]

Haha, I hate hate hate Sldl. I do more Romanian dead but I still hate them.

Dammit! Gym full of resolutioners again. When are they going to start dropping off?

 

[RegisterJr]

Dammit! Gym full of resolutioners again. When are they going to start dropping off?

At this point they are lifers. Next year it'll be double...

 

[mountainman33]

lifers....

We'll use that term loosely. There was a guy who came in shortly after I did, and he's a big dude. 6' 3", maybe 6' 4", I'd put him at about 240, chubby but not fat, he looked, I reiterate LOOKED, strong. But he was doing pull downs with 180 that was more a low back workout given the amount of momentum he was generating, and then he moved onto 1/2 rep squats with 275 on the bar and made it look like some one had just kicked him in the balls or something. Seriously, I've never in all my years in fitness have ever seen someone make squats look so painful, never. Then he went to the leg press, and again, half reps with not a ton of weight, and the some kind of calf spasm exercise. Just goes to show you that because their big, they ain't always strong. It was a back day for me so I did some pull downs with 180 lbs. with perfect form, and slow controlled negatives. Don't know if he saw me doing those, but it certainly made me feel better knowing I was stronger than one of the biggest people in the gym at that moment.

Ok, done judging.....for now.

 

[RegisterJr]

Ok, done judging.....for now.

Until the next visit...

 

[mountainman33]

Until the next visit...

Lol, true.

 

[mountainman33]

Sounds like you need G8....

I have 2 bottles of Growth Factor XT, 1 I'm half way through, and that seems to help, sometimes I just can't turn my brain off and rest, no matter how exhausted I am. But when those bottles are gone I'll definitely give G8 a go. Finaflex has yet to let me down.

 

[mountainman33]

Quads and calves, even though it was supposed to be hammies. I have another volleyball league starting on Thursday so getting more jumping strength in before it starts is a little more important at the moment.

Squats / Standing Smith Raises
135 x 15 / 135 x 20
185 x 10 / 185 x 20
225 x 8 / 225 x 16
315 x 5 / 315 x 10, Single leg raises BW x 8, 8
315 x 4 / 315 x 10, Single leg raises BW x 8, 8
355 x 3 (Rep PR) / 315 x 8, Single leg raises BW x 8, 8
315 x 3 / 315 x 8, Single leg raises BW x 8, 8
225 x 8 / 225 x 15, Single leg raises BW x 8, 8

Felt much better than last quad day, much stronger.

Leg Exts. / Standing DB Raises
110 x 12 / 45 x 30
110 x 12 / 45 x 30
110 x 12 / 45 x 28
110 x 10 / 45 x 24

Definitely stronger than last time. I was getting 90 for 12 reps last time, so getting 110, and the first 2 sets being kind of easy, felt much better.

Leg Press / Leg Press Raises to Standing BW Raises
478 x 12 / 478 x 8, BW x 12
568 x 12 / 568 x 6, BW x 10
568 x 12 / 568 x 5, BW x 10

Leg Exts. / Donkey Calf Machine, NO REST
90 x 8 / 150 x 10
90 x 8 / 150 x 10
90 x 7 / 150 x 5, 130 x 5

Burn sucked, pump was serious.

Jumping DB Squats / Standing DB Raises, 30 sec. rest
25 x 6 / 25 x 20
25 x 6 / 25 x 20
25 x 6 / 25 x 20

Leg were pretty tired, not completely cooked, but got plenty of work done. Now to chow down and feed my face all night.

 

[Dma378]

What's the occasion tonight?

 

[mountainman33]

What's the occasion tonight?

Leg day. ;-)

 

[Dma378]

Leg day. ;-)

Good'a reason as any to feed your face!! Lmao

 

[mountainman33]

Some progress pics from this morning. Not getting the size I want yet, but starting to see some definition. I have some transdermal MLMG on the way from PN that I'll be logging, so that should help with adding more size. (please ignore the bed head)

 

[Dma378]

See the lats taking shape even when you're not trying to show them. Interesting product the TD LMG. Will definitely be following.

 

[puccah8808]

You look great!!!

 

[mountainman33]

See the lats taking shape even when you're not trying to show them. Interesting product the TD LMG. Will definitely be following.

You look great!!!

Thanks you. Sometimes I get enormously frustrated with how slow things move. I also have a few stacks in the works that I'm thinking of bridging after the TD MLMG. Should be fun. :rofl:

 

[kenpoengineer]

Looking good brother! Not as "fluffy"! Joking!!

 

[mountainman33]

Looking good brother! Not as "fluffy"! Joking!!

Thanks KP, not feeling as fluffy.

 

[RegisterJr]

Looking sexy bro.

 

[mountainman33]

Looking sexy bro.

Spanks Jr. :-D

 

[mountainman33]

So I've been super busy lately. I've still been workouts in, but been too busy to log them. I've also started interviewing for a new job. Time to move on from my current employer, too may things that just aren't working. It's hard to be a manager when they don't let you manage your people. If you can't train and coach them, or they don't want to do their job properly then what's the point? How are you supposed to run a successful business?

On a supp side note, just got PN's Maxaderm in the transdermal Max-LMG. Of course I started it as soon as I got it. It smells very citrusy, it's nice. I'll be putting the log up either tonight or tomorrow.

 

[Dma378]

Good luck on the job search buddy. Very interested in this product as well. Is it the first of it's kind, TD MaxLMG?

 

[mountainman33]

I've never seen it before either, but I'm wondering if they are able to promote it because it's TD. I thought MLMG was on "the list". I know it provides results though. :head: