Cleetus/PH spends a month with Muscle Marinade and FST7

[CleetusVanDam]

Gonna switch it up a little this month and use some of Haney Rambod's FST 7 training concepts, my variation will be a little different, as I will do my 7's with compound multi-joint movements on some days.
I will be taking Muscle Marinade pre-workout and BCAA/EAA my LG and dicreatine malate from NP intra workout. Should be an interesting couple of weeks!

 

[CleetusVanDam]

Day 1
Took muscle marinade 20 mins before workout. Name is apt b/c it tastes like grape juice and steak marinade. Intersting...
Snatch grip deadlifts off of 6 inch platform
315x12
340x10
405x10
reverse grip lat pull downs
160x12x3
bent over BB row
235x12x7

BB curl
85x12x3
standing pyramid curls
35's x 12 x 3
standing zottman curls
30's x 12 x 7

HUGE bump for Purus on the MM, before today I had dubbed NO Shotgun and Anadraulic State the kings of PWO supps for me, also liked the combo of NO explode and 17HD. But dayum, MM exceeded all my expectations. My focus was insane and unending. My target was 45 seconds of rest between all sets, I only met that twice, not exceeding 30 at any other point in the workout. Never tired, which allowed me to maintain great form all the way through, pumps were solid, and not supp induced but workout induced so they were substantial yet comfortable. Intra workout I had 1 serv BCAA/EAA and 3 grams di-creatine malate. Maintained hypertrophic pump for about 2 hours after workout. Very very pleased with today's outcome, hope i dont develop a quick tolerance for MM.

 

[CleetusVanDam]

4 hours later, no crash, but an unusual euphoric feeling.....

 

[kmcart]

4 hours later, no crash, but an unusual euphoric feeling.....

I get this same feeling too, its like very relaxed but still focused and wanting to keep moving hard to explain but I can't say it bothers me.

 

[CleetusVanDam]

2 hours until I attack it again, im growing impatient!

 

[CleetusVanDam]

Day 2, Focus and intensity didnt let up a bit. Im really sold on this stuff right now!

BB bench
265x12
270x12
275x12x2

Incline BB Bench
225x8x4

weighted dips
bw+90lbs x 12 x 3

wide angle db fly/presses
80's x 12 x 7

overhead BB tri ext
95x12x3

6inch close grip BB bench
155x12x3

v-bar tri extensions
250x12x2
220x12x2
180x12x3

never exceeded 30 secs rest between any 2 sets

 

[CleetusVanDam]

Sick Leg session, Intensity was again unparalleled!
Glute Ham raises-BWx12x3
Lying Leg Curls 180x12x3
Narrow stance 10 inch box squats
355x8x7

ab work followed

was 20 second range on rest times on the 1st 2 excercises
45-60 on the squats, was done and still felt like I had another 7 sets in me!

 

[CleetusVanDam]

Off/Rest day yesterday and it drove me f'n nuts! Terrible anxiety, stayed pissed at my wife all night, and have thought about nothing but gym time this morning.....3 o'clock cant come fast enough!!!!

 

[permanabol]

So your not the only one who wants there workouts to begin as soon as possible! subbed for this madness

 

[CleetusVanDam]

Yeah Perm, I was fiending for the iron all day.

Back, traps, bis today...KILLED IT!
Hang cleans
250x8x4
Double arm DB rows
80's x 12 x 4
Wide grip lat pulls
150x10x4
snatch grip rack pulls from shin
440x8x7
double arm DB curls
45's x 8x 7

MM borught the damn juice today AGAIN! between set recovery is insane, hovered around 30 seconds the entire workout, even on the rack pulls. I think the BCAA/ECAA and the dicreatine malate help maintain my high output and revoery as well. This has been a stellar week so far....Hooo-f'n-Rah Purus Labs! MM is da trooof!

 

[permanabol]

do you live in europe or do you just do alot of sets with low reps lol and also wondering what your bf % is

 

[CleetusVanDam]

Nah man, Im in Alabama, my sets are moderate, I think we just post differently. to me 250x8x4 means 250lbs x 8 reps x 4 sets, maybe backwards from what some do. Bf is about 14% right now....

 

[CleetusVanDam]

Blastesd delts and tris today....
Side laterals 45's x 10 x 4
Hammer Jammer Press 405 x 8 x 4
Rear laterals 35's x 12 x 4
45lb plate front raise x 12 x 4
Db military 80's x 12 x 7
overhead tri cable ext 160 x 12 x 7

cannonballs and horse shoes! MM came through again!

 

[permanabol]

Nah man, Im in Alabama, my sets are moderate, I think we just post differently. to me 250x8x4 means 250lbs x 8 reps x 4 sets, maybe backwards from what some do. Bf is about 14% right now....

Thats how the europeans write it. And all of the Sheiko routines are written like that but I switched them around for my log
but if your still 250 then your hyooooge!

 

[CleetusVanDam]

Saturday was unnatural! I havent had days like this since i was loading a G of test a week!

reverse grip bent rows
205x12x4
behind the back shrugs
405x12x4
Deadlifts
445x10x7-un ****ing real!

 

[CleetusVanDam]

I added a cup size or two today!
Incline BB press
205x10x4
Incline DB flies
50's x 12x 4
flat DB flies
60's x 10 x 4
Bench Press
225x8x7 (this was brutal finishing with the bench, much tougher than anything thus far, even the deads!)
overhead tri ext-side lateral superset
7 sets of 12
dip/suspended blast strap push up superset
x25 each
2 miles in 16:10 cardio, not bad for a big lumbering oaf like me! Stamina is at a pinnacle right now, unreal!

 

[CleetusVanDam]

Sick leg day brought to you by Muscle Marinade!
squats
435x10x4
glute ham raises
bw+30kb vest x 12 x 3
leg press
500x12x3
lying leg curls
100x12x7

100lb sled drag x 1000yds

active recovery set
bench press
225x25

entire workout done in 72 minutes, felt like I could have done it again when I finished!

 

[permanabol]

Sick leg day brought to you by Muscle Marinade!
squats
435x10x4
glute ham raises
bw+30kb vest x 12 x 3
leg press
500x12x3
lying leg curls
100x12x7

100lb sled drag x 1000yds

active recovery set
bench press
225x25

entire workout done in 72 minutes, felt like I could have done it again when I finished!

you strong mother****er :1244: :bow28:

"Saturday was unnatural! I havent had days like this since i was loading a G of test a week!" (not quite sure how to quote this ) but damn I would like to see some pics you must be hyoooogggee or a log of that at least

 

[CleetusVanDam]

4/21/10
Back/Traps/Bis
Hang cleans
275x8x4
Snatch Grip BB rows
275x10x4
Rack pull to power shrug
585x12x4
reverse grip BB row
185x12x7
double arm DB curls
35's x 12 x 7

absolutely trapzilla'd after this session! loving it!

 

[CleetusVanDam]

Perm, Im blessed with a big natural frame, its aint pretty but it moves weight!

 

[CleetusVanDam]

4/23 delts and tris
side lateral raises
45's x 10 x 4
rear lateral raises
35's x 12 x 4
BB front raises
BB military press
165 x 12 x 7
v-bar tricep extensions
220 x 12 x 7
bowling balls and horse shoes babY!

 

[CleetusVanDam]

4/25
Back Bis
Snatch Grip Deadlift
405x10
445x10
495x8
545x8
t-bar row
250lbs x 12 x 4
wide grip lat pulls
130x12x7
BB curl
80x12x7

took my times on deads in order to pull big weight, everything else was done in 25 second intervals, strenght and focus was remarkable all day! Hoo-f'n-Rah!

 

[kmcart]

4/25
Back Bis
Snatch Grip Deadlift
405x10
445x10
495x8
545x8
t-bar row
250lbs x 12 x 4
wide grip lat pulls
130x12x7
BB curl
80x12x7

took my times on deads in order to pull big weight, everything else was done in 25 second intervals, strenght and focus was remarkable all day! Hoo-f'n-Rah!

This is the same feeling I get on MM its unbelievable, every workout on it is a great one but I notice some days are even better than others, like my last workout was amazing even powered through some HIIT cardio at the end. Glad to see how well this stuff works for others too because I know I love it.

 

[CleetusVanDam]

chest day
Bench
265x12x4
dips
bw+75x12x4
low incline db fly ss/with db press
35's x 12/80's x 12 x 7 sets
close grip bench
155x12x7

insane hypertrophy today, endurance was stellar, never slowed down!

 

[CleetusVanDam]

Legs today, got a long work day ahead of me beforehand though, so Im gonna need my MM to work its magic!

 

[CleetusVanDam]

4/28/legs
1-lying leg curls
110x12x3
2-glute ham raises
bw x 12 x 3
leg ext
220 x 12 x 3
squats
405 x 12,12,12,12,10,10,8
roman chair situps with 45lb bar across shoulder
5x12
roman chair twist w/45lb bar
3x12per side

hams were shot to **** after third set of squats, but my focus was relentless and I finished strong.

 

[Army Guy]

things looking sick my friend!!! those are some crazy squat numbers!!!

 

[CleetusVanDam]

thanks AG! I feel like the legs are getting strong again.

 

[CleetusVanDam]

4/30
Back trapd bis
hang cleans
250x8x4
chest supported double arm dumbell rows
55's x 12 x 4
chins
4x12
seated v-handle low cable rows
150x12x7
ez bar curls
100x12 x 7
dumbell shrugs
80's x 100

great day!

 

[CleetusVanDam]

5/1
seated military press
185x12x5
side laterals
40's x 12 x 5
rear laterals
30's x 12 x 5
BB front raises
65x12x5
one arm standing db press till failure
80x22 per arm
seated arnolds
45's x 12 x 7
overhead double arm dumbell tri extension
40's x 12 x 7

bowling balls and horeshoes baby!

 

[Army Guy]

serious lifting!!! I bet your cannonballs, I mean shoulders, are SMOKED!!! Way to kill it bro!!!

 

[CleetusVanDam]

Sir yes sir! Hypertrophy was extreme today!

 

[CleetusVanDam]

Sinuses were KILLING me today, without the marinade this wouldn,t have happened!
5/2
Shrugs
610x12x4
rear shrugs
495x12x4
narrow stance deads off 5inch platform
315x8
365x8
405x8x4sets
455x12
seated incline 45degree double arm dumbell curls
35's x 12 x 7
seated double arm hammer curl
25's x 42
traps and guns looked pretty damned salty after this one!

 

[CleetusVanDam]

Today=Soreness

 

[Army Guy]

man those are some sick looking deads!!! you killed it bro!!

 

[CleetusVanDam]

Pectoral Destruction in T-minus 9 hours! I'm ready to Marinate!

 

[CleetusVanDam]

Killed chest with an interesting little high tempo workout today.
BB bench Superset with lying face pulls with double minis
280x8x5 facepulls 15x5
Low incline dumbell flies superset with cable crossovers done with double mini bands
45's x 12 x 5 crossovers x 15x5
incline bench superset with lying rear delt raises done with double minis
185x12x7 rdr's x15x7
no rest between sets at all done,swollen, and fried in 32 minutes!

 

[Army Guy]

man you are a beast!!! great lifting bro!

 

[CleetusVanDam]

Thank you sir!

 

[CleetusVanDam]

Muscle Marinade Review thus far @ 2.5 weeks
1) Taste-Good, literally taste like drinking warm grape juice at this point.
2) Initial feeling-MM hits me fast, real fast, within five minutes of drinking I get a sharp, focused, aggressive feeling. This has allowed me to begin drinking MM closer to workout time.
3) Sustained energy-this is where MM is at its finest, I have sustained energy for seemingly as long I want it. Workout and cardio seem to bot hgo by so fast and so smoothly that sometimes even after I kill it i feel like I should have done more.
4) Crash-None, which is unbelievable.

To quote the immortal Tweeter from Varsity Blues-Its a 10! A g**d*** 10!

 

[Army Guy]

haha!!! keepit coming my friend!!

 

[Distilled Water]

Late but sub'd

 

[CleetusVanDam]

Leg day, didnt think I had a good one in me after a long spring football scrimmage for my guys today, but damn the ole man killed it!

squats
315x12
355x10
405x10
425x8
455x8
500x12
RDL's
405x8x5
glute ham raises
BW x 10 x 7
talk about blasting the posterior chain baby!
Big ups to Purus, without the Marinade the pillars of strength would have crumbled today!

 

[Army Guy]

those are some sick numbers brotha!!!!!

 

[CleetusVanDam]

Thanks AG! They are great numbers, but they arent the best Ive ever done and Im working hard to attain the strength I had a few years back. But I have NEVER done that many glute hams in one day, and this morning my hammied are friiiiiied!

 

[CleetusVanDam]

5/7/10
Rack pull from knees to shrug
585x10
675x10
765x10
hang cleans
275x5
295x5
315x5
t-bar rows
225x12x7
standing pyramid curls
30's x 12 x 7
Felt skrawng today!

 

[Army Guy]

those are crazy numbers!!!! I am assuming you are strapped??? I would be!

 

[CleetusVanDam]

Yeah def use straps, I generally warm up with out them, try to get the first set without them, then strap up the rest of the way.

Sore as phuck this morning!

 

[CleetusVanDam]

delts and light tris
double mini band piston tricep pumps x100
side laterals 50's x 8 x 5
BB front raise/upright row combo
55 x 12 x 5
rear laterals
40's x 10 x 5
standing behind the neck military press
140x12x7
anabolic cardio circuit
30 inch box jumps
roman chair situps
hammer jammer press(@225lbs)
x 20 of each x 3 trips, no rest.

shoulda went and got a brunswick tattoo after this one, b/c dem delts looked like bowling balls! I was well marinated again today, still can't say enough about this stuff!

 

[CleetusVanDam]

Middle back and bis
BB rows
275x10
315x10
335x10x2
lat pull downs
200x8x4
chest supported double arm DB rows
60's x 10 x 7
db preacher curls
30's x 10x 3
double arm incline db curl
40's x 8 x 7
done in 41 minutes!
MM had me stoked and rolling tonight!