[Outside Backer]

Alrighty So yesterday started Rep range week, Now if u havent used this routine before this isnt a week to have a ego trip. In most cases the weight is lowered by 50-60 lbs from last week and the reps are doubled even tripled. It was so hard to do this when i first got started, My whole life I trained for power 3-6 reps. SO cutting the weight in half to double up really hit me in the ego. Luckily for us we build muscles not ego's in the gym. This week Ill use diff exercises and switch up the order as well as the rest in between sets is cut in half no more then 2 min i stay about 90 sec. The tempo is also faster as i work on explosiveness and speed

Yesterday was chest and tri's

Incline Bench

195x10
205x9
225x8
225x8
225x6

Hammer Press

2 plates each side
x12
x12
x12

Decline Press
155x16
155x16
155x16

Tri's

Dips 3 sets 12

Underhand Cable Pull down
120x15
120x15
120x15
120x15


Overhead Rope extensions

150x20
150x20
150x20

My tri's love to work and I dont really feel much unless I hit higher reps

[Outside Backer]

Its amazing, what words from someone else can do to lift your spirits

So today is day 9 of 12 hr shifts, Im beat to hell. getting up at 5am not coming home til 8pm only to eat and go back to bed, motivation is lacking and I found myself looking for reasons to skip today's lift. None the less back and Bi's are my fav days so i pressed on.

Not even Caffiene could put me in the mood, But the words of My Flight chief whom just arrived back to the states from korea a few weeks back really sparked me today.

I was doing some real wide grip lat pull downs when he came up to me and said

" Joe your Back has really come along this past yr, Its your money maker the width and cut is gonna be insane"

Well that really uplifted My spirits and lead to a great lift.

I started with super wide grip lat pulldowns. I had wrapped the very end of the handle. Also ive been working on flexibility so I pulled behind my neck instead of infront like I normally do ( i feel comfortable with No pain, im already aware of dangers)

after warmup

170x10
170x10
170x10
170x10

Barbell Bent over rows. I like to stand on a platform and bend to a 90 degree angle. I gripped Outside the finer mark at the end of the bar to really really hit My outside

105x12
105x12
105x12
105x12

the only downside is staying so far bent over the blood rush is no fun haha. but really gripping wide is great. I cant do much weight as I do with a normal grip but the pump was nice.

Seated Cable row

150x15
150x15
150x15
150x12

Back hyperextensions came next then On to Bi's

The only real Issue I have with training Bi's on rep range day is the fact that after my 3rd exercise ROM comes into play as I generate a pump that causes some issues and RPM doesnt help that

Barbell Curls

75x12
75x12
75x12
75x12
75x12

Seated Incline db curls

25x13
25x13
25x13
25x13

by the 3rd set I was already feeling it. The Knot in the center of My bi that would not allow me to flex all the way I really had to dig thru these

Standing DOuble Bi cable curls

40x15
40x15
40x15

**** it Im done, i couldnt bend my arms anymore

I worked on forearms with wrist curls and rope curls and left

im down to around 235, I walk .5 miles every morning at 5 am I wake up mix up some aminos and glutamine chug it down with 2 rpm and go walk at a moderate pace. Im only on week 2 of methyl-e so can comment yet
__________________

[rms80]

Originally Posted by Outside Backer

Its amazing, what words from someone else can do to lift your spirits

So today is day 9 of 12 hr shifts, Im beat to hell. getting up at 5am not coming home til 8pm only to eat and go back to bed, motivation is lacking and I found myself looking for reasons to skip today's lift. None the less back and Bi's are my fav days so i pressed on.

Not even Caffiene could put me in the mood, But the words of My Flight chief whom just arrived back to the states from korea a few weeks back really sparked me today.

I was doing some real wide grip lat pull downs when he came up to me and said

" Joe your Back has really come along this past yr, Its your money maker the width and cut is gonna be insane"

Well that really uplifted My spirits and lead to a great lift.

I started with super wide grip lat pulldowns. I had wrapped the very end of the handle. Also ive been working on flexibility so I pulled behind my neck instead of infront like I normally do ( i feel comfortable with No pain, im already aware of dangers)

after warmup

170x10
170x10
170x10
170x10

Barbell Bent over rows. I like to stand on a platform and bend to a 90 degree angle. I gripped Outside the finer mark at the end of the bar to really really hit My outside

105x12
105x12
105x12
105x12

the only downside is staying so far bent over the blood rush is no fun haha. but really gripping wide is great. I cant do much weight as I do with a normal grip but the pump was nice.

Seated Cable row

150x15
150x15
150x15
150x12

Back hyperextensions came next then On to Bi's

The only real Issue I have with training Bi's on rep range day is the fact that after my 3rd exercise ROM comes into play as I generate a pump that causes some issues and RPM doesnt help that

Barbell Curls

75x12
75x12
75x12
75x12
75x12

Seated Incline db curls

25x13
25x13
25x13
25x13

by the 3rd set I was already feeling it. The Knot in the center of My bi that would not allow me to flex all the way I really had to dig thru these

Standing DOuble Bi cable curls

40x15
40x15
40x15

**** it Im done, i couldnt bend my arms anymore

I worked on forearms with wrist curls and rope curls and left

im down to around 235, I walk .5 miles every morning at 5 am I wake up mix up some aminos and glutamine chug it down with 2 rpm and go walk at a moderate pace. Im only on week 2 of methyl-e so can comment yet
__________________

Awesome bro!!!

[Outside Backer]

SO I took the last 2 days off to catch up on rest, I leave in 10 days and the stress of leaving joey is catching me.

Today I double dipped and hit legs and shoulders. Im just beat dead right now.
I also swam for an hour for cardio afterwards.

Legs

front squats
155x15
155x15
155x15

Leg press
275x15
275x20
275x50 ( i stopped 4 times but never rack just rested straight legged)

I blew chunks after this set. Too much water and amino's

Leg Abductor machine ( spread legs apart)
125 x20
125x20
125x20
125x15

Bad girl machine ( legs close together)
135x15
135x15
135x15

Lying Leg curl
90x15
90x15
90x15
90x15
90x15

Hybrid Calf training using leg press

toe press
225x7 toes out 225x7 toes in
stand up on platform
7 toes out 7 toes in

stand on ground

7 toes out 7 toes in

that is one set 42 reps total i did that for 3 sets. totally killer

Shoulders

Standing Behind the neck military press

135x12
135x12
135x12
135x12

Behind the back lateral cable raises
35x15
35x15
35x15
35x15

Cable Front raises
30x15
30x15
30x15
30x15

then using the 25lb DB's I worked on some rotator cuff exercises and finished up with hanging leg raises 4 sets of 20

i literally feel like hell. sheer exhaustion. but i feel so accomplished

next week is hell week.

i dropped my cals to 500 under maint all week. this morning before the gym though I needed a boost so I ate 6 hard boiled eggs and 5 slices of wheat toast with jelly for breakfast. I knew Id need it for todays workout

the scale showed 230. Im dropping a bit faster then I though so Im gonna ease up a bit ont eh calorie counting

workouts like todays burn a tone of cals. with little rest and high reps i bet in the 1.5 hrs I burned 600 cals easily

[Iron.Addict]

Good work OB. Keep it up and will continue to visit your log on regular basis.

[Outside Backer]

i appreciate the support, the real nitty gritty happens in about 2 weeks when i officially land in ROK

[Outside Backer]

so yesterdays lift was chest and tri's shock week all drop sets and super sets. im feeling the pin today

BB bench

285 x8
260x6
225x4
wtf was I thinking doing this much early on. i failed at the second set so i dropped the weight

260x6
240x4
225x2

260x8
240x4
225x2 I was flat out burnt by going to heavy during the first set. being in a good mood and over confident has its disadvantages

Incline Hammer press supersetted with decline BB press

2 plates each side x8 ss to decline bench 185 x6

5 sets total

Low Cable Cross drop set

60x8 60x8 60x8
40x6 40x6 40x6
25x4 25x4 25x4

Triceps

Standing Behind the Neck 2 handed DB press
95x8 85x6 70x4 65x2
100x8 85x6 70x4 65x2
95x8 85x6 70x4 65x2

Standing Cable Pushdowns Over hand and under hand super set

Im using the lat pull down machine for these because the weight is heavier and less pullies give me a better lift

Overhand pushdown 100x6 100x6 100x6 100x6 100x6
Supersetted with
Underhand Pulldown 80x6 80x6 80x6 80x6 80x6


Then finsihed up with 4 sets of dips at bodyweight 10 reps each


No tri pain, all chest pain today

at this point starting week3 of Methyl-e pulsing 2 things come to mind. either the pulsing protocol isnt working for me, or this compound is working for me

there could be a possiblity that it hasnt kicked in yet, but there is no change in anything

I have just 8 days left with the family that coupled with getting my house ready to sell, and getting ready to leave im a busy dude, But no work is nice

[Outside Backer]

alrighty todays lifts

Food intake was nice. 4 hardboiled eggs, 3 pieces of wheat toast and a shake

supp intake 2 flax oil

workout was 3 hrs later 3 rpm 3 AN beta anabolic ( my last 3 ) and 2 methyl-e

Rack pull ups supersetted with 1 arm cable Rows

rackpull x8 ss Cable 1 arm row 100x8
5 sets total

Bent over barbell rows super setted with close grip pulldowns

155x8 SS 175x6 5 sets total

back hyper extensions 5 sets of 10 and I was pretty spent as I sped thru the sets with little rest

Biceps

Standing DB curl Drop set

set1 set2 set3 set4

45x8 45x8 45x8 40x6
35x6 35x6 35x6 30x4
25x4 25x4 25x4 20x2

doing drop sets on bi's kill me, I never really rest long enough and each set by the time i hit 3rd set im struggling

Seated concentration ezbar curls supersetted with standing db hammer curls

65x8 40lb db x6 set1
65x8 40lb db x6 set2
65x8 40lb db x6 set3


Standing behind the back forearm curls supersetted with reverse forearm barbell curls

70x12 70x6 set1
70x12 70x6 set2
70x12 70x6 set3

Not a bad workout popped 2 more methyl e and 2 scoops of regen x and headed home for some tuna, cardio today consisted of shampooing my rugs and getting my house ready for the realtor to see ( we are selling)

now im cramping in my outter bi and it sucks

[Outside Backer]

sorry for the lack of updates, i basically havent been to the gym ive been packing up and spending time with my son and wating lots of food lol

[macedaddy]

when are you leaving?

tell your wife and boy they can log on here and we will keep them company!

[Outside Backer]

i leav on thursday morning

[Outside Backer]

15 hr plane ride, i wanted to say i made it. been here for 2 days now and
well tommarow truly begins the korea experience.

I just got back from visiting the base gym and I must say. Im in love

24 hrs, indoor track, pool, dry sauna and steam room ( my fav)

giant cardio room large free weight area. and racketball courts

my dorm is very close to the chow hall so eating all i want is so nice, no cooking or anything is great.

walking everywhere for a yr will really help lose some belly fat, so having no vehicle is not a big deal to me.

i have sampled a few korean and thia dishes this weekend but my sleep is really jacked up im still on east coast time so being 13 hrs ahead is tossed me for a loop.

si at my request ill be working the over night shift 11-7am this way its 11-7 pm eastern time and my body wont be too ****ed. ive takend the last 2 weeks off to be with family and to settle in here. Now im seriously killing to get back to the iron

cant wait for tommarow

[macedaddy]

HIT IT, BUDDY!