[CountryLiftin]

You do you like slin shot? You always make me feel like my diet is so dirty! Haha.

[Montego1]

You do you like slin shot? You always make me feel like my diet is so dirty! Haha.

Absolutely love it. I never took a GDA before and decide on Slinshot because it's a Purus product to be honest. Taken before a carb meal I don't get any bloat hardly unless I really over do the carbs. I started taking it at night and I wake up feeling super lean most of the time also. Also it gives some amazing pumps after carbs lol. This is a pic after one Slinshot and about 30g of carbs from oatmeal just sitting around at home before training.

[Montego1]

Eight MAX PUMP uncapped. 1.5 scoops IGNITE. Time to kill back. Going to do some meadows rows today....never tried them before.

[kenpoengineer]

Eight MAX PUMP uncapped. 1.5 scoops IGNITE. Time to kill back. Going to do some meadows rows today....never tried them before.

Stomach like an iron boiler! 8 Max Pump?!

[snagencyV2.0]

intersting..first guy i think to take all 8 at once
i would think logistically it would be better to split dosing up, but could be splitting hairs here

[Montego1]

Not sure on meadows......didn't think about stretching my legs before and I tweaked a glute lol. This hurt my numbers the rest of the session especially on t-bar rows and rack pulls.

Inverted Row
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
Set 4 : 0.0x10

Wide Grip Lat Pulldown
Set 1 : 200.0x15
Set 2 : 250.0x12
Set 3 : 260.0x9
Set 4 : 260.0x8

Meadows Rows (This is weight with the bar added. Not sure if these are good weights.)
Set 1 : 135.0x15
Set 2 : 180.0x12
Set 3 : 180.0x10
Set 4 : 180.0x9

Reverse Grip Yates Row
Set 1 : 225.0x12
Set 2 : 275.0x10
Set 3 : 275.0x9
Set 4 : 275.0x10

T Bar Row Neutral Grip
Set 1 : 185.0x12
Set 2 : 225.0x10
Set 3 : 225.0x10
Set 4 : 225.0x8

Rack Pulls (Struggled with these since my left side was killing me)
Set 1 : 315.0x10
Set 2 : 405.0x8
Set 3 : 455.0x8
Set 4 : 315.0x14

Straight Arm Push Down (PR for entire weight and reps moved)
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x14
Set 4 : 110.0x13
Set 5 : 110.0x12
Set 6 : 110.0x11
Set 7 : 110.0x10

[CountryLiftin]

Looks like a solid back workout to me.

[tyga tyga]

My back swelled up just a tad from reading that volume

[snagencyV2.0]

i hate it when my glute gets tweaked

[Montego1]

i hate it when my glute gets tweaked

Oh it's rough right now lol. If I step wrong I almost fall down. It's in the upper left quadrant of my left glute. Pain!

[iparatroop]

Oh it's rough right now lol. If I step wrong I almost fall down. It's in the upper left quadrant of my left glute. Pain!

From the guy teasing "old" snags about a cane last night. Karma mofracky.

[Montego1]

From the guy teasing "old" snags about a cane last night. Karma mofracky.

Hahahahahahah. Good point my friend justice has been served lol.

[snagencyV2.0]

[tyga tyga]

Pvc pipe and roll that sucker. Boom. Problem solved... or worsend

[Montego1]

Decided to take snags split advice.

Chest
Legs
Shoulders
Back
Arms

Rest days will be thrown in when I feel the need for them.

[R3ACTION]

Decided to take snags split advice.

Chest
Legs
Shoulders
Back
Arms

Rest days will be thrown in when I feel the need for them.

I'd say that's solid. I prefer it this way, helps when life gets in the way. Makes it very easy to be a little more flexible.

[Montego1]

I'd say that's solid. I prefer it this way, helps when life gets in the way. Makes it very easy to be a little more flexible.

Yeah hitting legs with arms and chest made the sessions to long. This will be much better I think.

[CountryLiftin]

I never felt the need to have a shoulder day... between back, chest, etc you are hitting them all the time. Do some OH press as assistance for your chest and some shoulder flys on back day, and that's all ya really need. That's just me though.

[Montego1]

I like to focus on side and rear delts mainly for my shoulder day with some tweaking on fronts. Can never have too much side and rear delts

[snagencyV2.0]

Decided to take snags split advice.

i think you'll enjoy

I never felt the need to have a shoulder day... between back, chest, etc you are hitting them all the time. Do some OH press as assistance for your chest and some shoulder flys on back day, and that's all ya really need. That's just me though.

some guys do feel that way..could not imagine not hitting my shoulders regularly and specifically tho
but that's just me

[R3ACTION]

I never felt the need to have a shoulder day... between back, chest, etc you are hitting them all the time. Do some OH press as assistance for your chest and some shoulder flys on back day, and that's all ya really need. That's just me though.

What if you're a shrug addict?

[threeFs]

What if you're a shrug addict?

Be careful to balance with mid and lower trap work as well

[CountryLiftin]

some guys do feel that way..could not imagine not hitting my shoulders regularly and specifically tho
but that's just me

Well reason number 1 is when I do solo shoulder days, my shoulders suffer and then the rest go down hill from over working. I do a ton of rows in my back splits so that may be the issue. I incorporate a lot of shoulders into back, as I see the rear and mid delts as "back" and front delts as "chest" because that's when you typically recruit them.

2 - I lift the big 4 (according to 5-3-1) so shoulders are only assistance anyways, right now.

3- I feel like hitting shoulders on a day, would be like hitting hip flexors, abductors, and adductors on a day by themselves. If your shoulders need work, by all means give them the attention. I don't believe in a 1 split fits all guys. You have to tailor it to your body and goals. I got to the point where my shoulders and body are making my bis/tris look tiny. I can't keep growing out of proportion right? LOL.

So nothing wrong with a shoulder day, I was just throwin out my 2 cents which is probably worth less than that!

What if you're a shrug addict?

shrugs are traps, no? I shrug on my DL day if I need to, though I don't really need much more trap work at the moment.

I like to focus on side and rear delts mainly for my shoulder day with some tweaking on fronts. Can never have too much side and rear delts

Rows!!!!!! Hahaha. Upright rows, bent over rows, DB rows, meadows, T bar. I like doing some "chainsaw" rows and bend over reverse flys as well on my back day. I feel like a nice strict Lat PD will hit the shoulders very nicely as well. I admit I will throw some extra shoulder stuff in but not more than once or twice a month. It really does come down to what you need to work on. I know guys who will only do Bi's once or twice a month.

[Montego1]

Today's food. Finished the night with 1/2 cup egg beaters, 1/2 cup Greek yogurt, 2tbsp Nat pb, 2 scoops matrix blended with 6oz water. Mmmmmmmmm......btw Muscle Brownies are awesome.

[CountryLiftin]

You eat good. You need to cater at my university.

[Montego1]

You eat good. You need to cater at my university.

Lol is expensive man. But it's soooooo nice to eat lol.

[CountryLiftin]

Lol is expensive man. But it's soooooo nice to eat lol.

So is college, lol. You'd think they would feed me good. They make up for it with quantity. Some days it's good I won't lie. Too many carbs though. Not enough good protein sources.

[Montego1]

Ok bitches time to kick it up a gear. Will be going heavy the next couple weeks and substituting some different lifts here and there. Basically maximizing overall weight moved during sessions since I've been on the higher end of 8-12 reps the last couple months. First time doing some of these exercises in a while so next session weights will probably go up again. MAX PUMP and IGNITE pre workout.


Cable Standing Triceps Extension
Set 1 : 120.0x18
Set 2 : 130.0x15
Set 3 : 150.0x12
Set 4 : 150.0x10

Barbell Close Grip Bench Press
Set 1 : 205.0x15
Set 2 : 225.0x12
Set 3 : 235.0x10
Set 4 : 240.0x9

Hammer Strength Dip Machine
Set 1 : 220.0x15
Set 2 : 230.0x12
Set 3 : 270.0x10
Set 4 : 270.0x9

Triceps Extention
Set 1 : 90.0x15
Set 2 : 90.0x14
Set 3 : 90.0x13
Set 4 : 100.0x13
Set 5 : 100.0x12
Set 6 : 100.0x11
Set 7 : 100.0x10

Barbell Curl 132 Set 1 : 100.0x14
Set 2 : 100.0x12
Set 3 : 100.0x12
Set 4 : 100.0x10

Alternate Incline Dumbbell Curl
Set 1 : 40.0'sx10
Set 2 : 40.0'sx10
Set 3 : 45.0'sx9
Set 4 : 45.0'sx9

Preacher Curl
Set 1 : 90.0x12
Set 2 : 100.0x10
Set 3 : 105.0x9
Set 4 : 115.0x7

High Cable Curl
Set 1 : 90.0x15
Set 2 : 100.0x12
Set 3 : 100.0x12
Set 4 : 100.0x11
Set 5 : 100.0x11
Set 6 : 100.0x9
Set 7 : 100.0x8

Cable Crunch
Set 1 : 100.0x20
Set 2 : 100.0x20
Set 3 : 100.0x20
Set 4 : 100.0x20
Set 5 : 100.0x20
Set 6 : 100.0x20

[bcazo]

I feel like I saw this workout already!! LOL Great #'s now that I've done this I know how tough it can be those 7 sets are nuts!!!

[Montego1]

I feel like I saw this workout already!! LOL Great #'s now that I've done this I know how tough it can be those 7 sets are nuts!!!

Yeah buddy! I just changed up some exercises for heavier lifts too maximize growth the next couple weeks. Little different this way. But the 7's are pain for sure lol.