Quite the informational barrage of responses.

Mullet is going to be the new Gironda in time, with as many ideas and out of the box strategies he has.

Originally Posted by VolcomX311

Quite the informational barrage of responses.

Mullet is going to be the new Gironda in time, with as many ideas and out of the box strategies he has.

Between Fasted Training and the odd exercises I use, I definitely get some looks.

I use a lot of super and giant sets as well. My favorite is for legs:

BB Lunges
Hammer Strength Ham., curl
Hammer Strength Quad Extension
GHRs

No break in-between the sets, with a 40 second break on the last exercise. 3 sets total, of 15 reps each exercise.

You know, I have yet to find a decent piece of equipment on which to perform GHRs - Just can't find anything with the right proportions to lock my legs into.

Originally Posted by Resolve

You know, I have yet to find a decent piece of equipment on which to perform GHRs - Just can't find anything with the right proportions to lock my legs into.

I use those decline abdominal benches, the ones with the foot holds at the top. I simply put my feet in and get a friend to hold them, and extend that way.

Another method is to simply use the floor, and hold onto a 25lb weight to compensate for the lack of ROM.

Originally Posted by DreamWeaver

Yes I do feel that it does but it also puts a lot of preasure on the outer delts for some reason. Also you can go a little heavier declined.

I don't know for sure that it hits the heads any different at this angle so much as isolating the triceps more and uses anterior delts less. When doing regular Flat close grip bench press the natural range of motion is to come from the bottom of the ribcage or chest area and make swooping diagonal line going up and back to just above the chin. This really activates the anterior delts and takes some of the focus off of the triceps. When doing the decline close grip bench is more similiar to a push down as Mullet said. The range of motion is different in the fact that your are not moving the weight towards the head and therefore not taxing the anterior deltoid as much as the triceps. It is easier to isolate the triceps more and the elbow being under the weight puts it at a more advantagious position to move a much heaver weight than say a tricep extension, and the range of motion is not quite as far as a flat bench allowing you to lift heavier than on the flat close grip bench press. I find to work the 3 heads the best on a mass exercise for me is actually lockouts on overhead press. The over head motion really activates the 3rd head of the tricep to create that sweep along the bottom of the arm and you can push up a good amount of weight being only the top portion of the lift. I actually alternate between these two exercises pretty regularly to get all of the heads beaten into submission. Loving the log so far DW!

Originally Posted by MrKleen73

I don't know for sure that it hits the heads any different at this angle so much as isolating the triceps more and uses anterior delts less. When doing regular Flat close grip bench press the natural range of motion is to come from the bottom of the ribcage or chest area and make swooping diagonal line going up and back to just above the chin. This really activates the anterior delts and takes some of the focus off of the triceps. When doing the decline close grip bench is more similiar to a push down as Mullet said. The range of motion is different in the fact that your are not moving the weight towards the head and therefore not taxing the anterior deltoid as much as the triceps. It is easier to isolate the triceps more and the elbow being under the weight puts it at a more advantagious position to move a much heaver weight than say a tricep extension, and the range of motion is not quite as far as a flat bench allowing you to lift heavier than on the flat close grip bench press. I find to work the 3 heads the best on a mass exercise for me is actually lockouts on overhead press. The over head motion really activates the 3rd head of the tricep to create that sweep along the bottom of the arm and you can push up a good amount of weight being only the top portion of the lift. I actually alternate between these two exercises pretty regularly to get all of the heads beaten into submission. Loving the log so far DW!

Thanks

My favourite is decline Tri extensions now those hit me hard every time, keep me good and sore for days. The secret it to push out from the top of your head not up the way you do with head crushers.

Day 17 A beast is loose in the gym

I was really feeling apprehensive about this one... deads and a stuffy gym. Thank God the air was much improved over the previous day.

Deads 4 X 10 went up 10 lbs as planned and totally crushed it!! So up another 10 and did a crisp 10 the 3rd was fairly challenging but I still added another 10 lbs for the last set, now you know I am half out of my mind with intensity by now. 8 reps and my grip started to slip I went to re-grip but and somehow got out of position and my knees were not bent enough, felt a little pull on my lower back and backed off... pretty wise of me to do so when I'm in this state. You have to respect what deads can do to you when done improperly. Anyway 30 lbs up and only missed the last 2 I was fuggin pleased with myself.

Standing bb military press 3 X 10, 3 X 8-6-4 did not go up in weight cuz this is grueling after deads but during my drop sets I accumulated 6 extra reps. Damn last week I was about 5 short. Ok something has kicked in hard. Yah the beast is back baby!!

Seated rows 2X6-12-25 up 15 lbs across the board all reps completed, it was a fight but ... mama that's where the fun is...

I am in a frenzy now... Tricep Xtensions 2 X 8-6-4 up 10 lbs ... I knew this was ambitious. Crushed both sets anyway but did have to pause a couple times through the last 25 as I was pretty trashed but I was not going to be denied after a day like this!!

This is a ball breaker of a routine and I kicked it's ass!! I gotta say I was pretty surprised.

Weigh in ..now I knew I had lost some weight but I was shocked to find I was down 4 lbs from last week. Too much too fast, I will decrease cardio once more down to 2.5 hours a week. The diet was very tight maybe too much so, might be some small adjustments to carb levels here and there.

I am probably overtrained a bit too, it's Canada and gonna give myself a break, I've earned it. Nursing a lot of small injuries. I did do 30 minutes fasted cardio this morning and will be doing a lot of walking today.

Your kick @$$ D-Dubja.

Originally Posted by VolcomX311

Your kick @$$ D-Dubja.

Thanks ... nice to be kickin ass after having it kicked for two weeks.

Awesome stuff DW. Am I the only one that thinks of Duck Tales whenever DW is on here. Dark Wing Duck to the rescue!!!!!

Originally Posted by MrKleen73

Awesome stuff DW. Am I the only one that thinks of Duck Tales whenever DW is on here. Dark Wing Duck to the rescue!!!!!

Yah .... that never occurred to me...

Day 19

Bench 3X10, 3X8-6-4. I am not able to progress on this exercise as my shoulder will simply not allow it. I made it through did better than last week. This whole routine is tough on shoulders and it's just caught up on me.

O bar curls 3X10, 3X8-6-4 Took my frustration out on this exercise up 5 lbs and for those that have been following I was already 20 lbs up from where I started so this was ambitious. The fist set was tough and I had my doubts, then someone mentioned how fantastic I was looking. The compliment seemed to give me a boost and I crushed the next set of 10 and then fought my way through the 3rd. The drop sets were excruciating but I finished up 4 or 5 reps. Totally trashed my left bicep ..nothing serious in the way of injury.

Lateral raise 2X6-12-25 fiinished both sets with a 2.5 increase, any increase on this exercise is significant. Lot of pain invovled with finishing these sets.

Woke up this morning looking very lean, I am going to go out on a limb and say I am under 10% body fat now. I weighed in and I am back up to 240 so I am pleased with that. 240 and below 10% thought that was just a dream. Tell me why are people using prohormones? Well lets just say fewer will be when the new product comes out. This combination of Prime and Product X is as good as I will ever need a stack to be. Week 3 has seen big gains in strength, but I am even more impressed with the body comp changes. Aggression continues to be a bit of a caveat but it's mostly under control.

Originally Posted by DreamWeaver

Day 17 A beast is loose in the gym

I was really feeling apprehensive about this one... deads and a stuffy gym. Thank God the air was much improved over the previous day.

Deads 4 X 10 went up 10 lbs as planned and totally crushed it!! So up another 10 and did a crisp 10 the 3rd was fairly challenging but I still added another 10 lbs for the last set, now you know I am half out of my mind with intensity by now. 8 reps and my grip started to slip I went to re-grip but and somehow got out of position and my knees were not bent enough, felt a little pull on my lower back and backed off... pretty wise of me to do so when I'm in this state. You have to respect what deads can do to you when done improperly. Anyway 30 lbs up and only missed the last 2 I was fuggin pleased with myself.

Grip is what bugs me most on deads too, but I refuse to wear straps
Plus, re-gripping and doing each rep as if it was your first, is an entire new game in the intensity department Not something I would do on a regular basis tho

Seated rows 2X6-12-25 up 15 lbs across the board all reps completed, it was a fight but ... mama that's where the fun is...

I am in a frenzy now... Tricep Xtensions 2 X 8-6-4 up 10 lbs ... I knew this was ambitious. Crushed both sets anyway but did have to pause a couple times through the last 25 as I was pretty trashed but I was not going to be denied after a day like this!!

This is a ball breaker of a routine and I kicked it's ass!! I gotta say I was pretty surprised.

Weigh in ..now I knew I had lost some weight but I was shocked to find I was down 4 lbs from last week. Too much too fast, I will decrease cardio once more down to 2.5 hours a week. The diet was very tight maybe too much so, might be some small adjustments to carb levels here and there.

I am probably overtrained a bit too, it's Canada and gonna give myself a break, I've earned it. Nursing a lot of small injuries. I did do 30 minutes fasted cardio this morning and will be doing a lot of walking today.

Great progress DW, as for overtraining, it is hard not to with Prime in your arsenal

Originally Posted by DreamWeaver

Yah .... that never occurred to me...

Day 19

Bench 3X10, 3X8-6-4. I am not able to progress on this exercise as my shoulder will simply not allow it. I made it through did better than last week. This whole routine is tough on shoulders and it's just caught up on me.

O bar curls 3X10, 3X8-6-4 Took my frustration out on this exercise up 5 lbs and for those that have been following I was already 20 lbs up from where I started so this was ambitious. The fist set was tough and I had my doubts, then someone mentioned how fantastic I was looking. The compliment seemed to give me a boost and I crushed the next set of 10 and then fought my way through the 3rd. The drop sets were excruciating but I finished up 4 or 5 reps. Totally trashed my left bicep ..nothing serious in the way of injury.

Lateral raise 2X6-12-25 fiinished both sets with a 2.5 increase, any increase on this exercise is significant. Lot of pain invovled with finishing these sets.

Woke up this morning looking very lean, I am going to go out on a limb and say I am under 10% body fat now. I weighed in and I am back up to 240 so I am pleased with that. 240 and below 10% thought that was just a dream. Tell me why are people using prohormones? Well lets just say fewer will be when the new product comes out. This combination of Prime and Product X is as good as I will ever need a stack to be. Week 3 has seen big gains in strength, but I am even more impressed with the body comp changes. Aggression continues to be a bit of a caveat but it's mostly under control.

Originally Posted by dragonfly

Great progress DW, as for overtraining, it is hard not to with Prime in your arsenal

Yah that's the only problem with Prime as every workout is so intense it can catch up with me in a hurry especially with this kind of fequency.

Originally Posted by DreamWeaver

Yah that's the only problem with Prime as every workout is so intense it can catch up with me in a hurry especially with this kind of fequency.

I can attest to that, can I get an Amen.

True, you got to learn to back off before you start seeing signs of regress. It is very hard to do so.

Originally Posted by dragonfly

True, you got to learn to back off before you start seeing signs of regress. It is very hard to do so.

Sometimes, when you feel like lifting houses, you have to settle for flipping cars.

You know the funny thing with me, is as long as I am taking Prime, I have the strength to continue each workout plus I workout longer than normal, I never crash while on Prime, fortunate me LOL hahahaha.

Originally Posted by andrew732

You know the funny thing with me, is as long as I am taking Prime, I have the strength to continue each workout plus I workout longer than normal, I never crash while on Prime, fortunate me LOL hahahaha.

Yah there is a different aspects to the product one is recovery, I don't recover as well as some do on Prime. You obviously respond to all aspects.

Originally Posted by Mulletsoldier

Sometimes, when you feel like lifting houses, you have to settle for flipping cars.

Well said...

Day 20 Fasted cardio avec AP...decent session I was damn sore all day

Day 21 ditto will take it very easy the rest of the day try and recover for the next onslaught.

Day 22

Front squats 4 X 10 up 10 lbs accross the board. I could have gone a little heavier but it was a close call and I opted for cleaner form .. slower more concentration on each rep. Like I have said many times, I am having some difficulty recovering from some of these workouts. I know with more recovery my numbers would be much better. I look forward to the day when this routine is over so I can do something sane. Then I can enjoy the results.

Leg press calf raise 4 X 10 .. went well as always.

Peck deck .. 2X6-12-25 pushed this up another 15 lbs accross the board ...pretty ambitious but I crushed it. The second set was excutiating though.

Hammer curls 2X6-12-25 up 5 lbs a side, again an ambitious jump and another slamming. My arms were so pumped up they looked to be over 19", massive peaks!! They were really aching too.

I took a short break and crushed my abs with some heavy training, won't go into too much detail but I did some of the best Wheel of death ever. I did only 10 reps and 6 but the quality was my best effort.

I didn't really see much recomp in the last couple of days, it's hard to tell sometimes, I did make some adjustments to slow down weight loss and toward the end of my holiday I did do a little undisciplined eating .. nothing major. I think this may be the reason for the status quo.

I am fuggin tired.. lots of aches and pains. This is the last week of the freak and I will be glad to see it end. This is one of those shock the body workouts that really test your will. The supps have me pushing very hard and recovery becomes an issue when working at such a high frequency. I don't mind pain... as a matter of fact I like it...but throw in enough fatigue it's less enjoyable. I'll hang in and finish... I always do and I will do it with a lot of intensity!! I don't know any other way to be!!

The story has a happy ending but first let me paint you a picture of how I was feeling beforehand. I was feeling like warmed over crap, everything was aching and I was so drained I could hardly move. I decided to go to the gym and if need be just take the weight down a notch.

I decided to use Mullets preworkout recipe as it is very similar to my own, I took my AP before dinner performed 30 minutes of cardio (moderate) then 1.5 hours later I mixed the following 16 ox of water, 3 scoops of DominATP, 1 scoop of cytomax, 1 soop of waxy maize and 400 mg pslin.

I noticed a difference right away as my muscles started to get a tingle and some energy seemed to be seeping back into my body. I felt not too bad. I didn't really expect the extra energy I got from this but it was most welcome.

Day 23
Reverse grip lat pulldowns 3X10, 3X8-6-4
The first set was a little uncomfortable, I was not getting a large enough range of motion, I lowered the seat and noticed I was feeling pretty strong as I finished the 2nd and 3rd set of 10. Then when I did the drop sets I got an extra 2 reps on the first set second drop. Then an extra rep on the second set and 2 more extra on the 3rd. Wow I was definitely stronger as I finished plus 5 reps over all. My best performance yet!!

On to decline close grip bench 3X10, 3X8-6-4 now last week these were a real struggle I think I finished somwhere around -5 reps and had to lower the weight just to get that. I did my 3 sets of 10 no reps missed. Then during the drop sets I only missed 1 rep and did not have to lower the weight. It was a real battle but I was pleased with the outcome. I was able to bring my A game. Thanks be to Mullet and his preworkout regimine. That and I'm one stubborn bastard...

Deads tonight so I will run the same preworkout and pray for the best as I am really feeling like the crap got kicked out of me again. Need to just muster enough strenght to get by.

Forgot to mention weighed in last night ...still holding at 240. I haven't seen and recomp changes except to mention my arms were looking huge last night, and I wasn't doing arms. I think it had something to do with the pslin. Body fat may have jumped up a bit due to some of the holdiday dieting or lack there of. I know the cheating was mild but I am getting to the point where small changes make visible differences. So lets say that I have slipped back up body fat wise, to just over 10%. It might be just me but I thought I looked a little less lean so far this week. That may change any day now though. Perception of self is difficult at times, you see improvement and you think you are lower than you may be then you don't see improvement you think you have gained when you may not have. I am just trying to come up with a conservative estimate.

Man!! I have never hit the wall this hard!! Total enihilation, gave everything I had then pushed it some more.

Day 24!! my near death...

Again I was in pretty rough shape took the same pre-workout and it did help or there was no way I am standing in front of 335 lb deads for 10 reps... I know it's not a tremendous amount of weight but I had not been doing deads much lately and still haven't gotten the power in my legs. This is also 60 lbs up from where I started in week one and 10 lbs up from last week.

Deads 4 X 10 well the first two sets went very smoothly...10 reps makes you feel like your lungs are going to explode though. On the 3rd set 3rd rep Pop! damn hamstring making noise again. I set the weight down and did not feel any pain WTF!! I stretched it out again .. nothing ...so I started lifting again and did 4 more reps but then I could feel it and made an executive decision. No more deads for me today... I think it was a wise one.

Standing Military 3X10, 3X8-6-4 up 5 lbs... the 3 sets of 10 went off without a hitch... During the drop sets I got 2 extra reps on the first then 3 on the second. I had to put another 5 lbs on my second drop but still got and extra rep. By far my best perfomance + 6 with increased weight!! This is with a very battered body folks!! It was a superhuman effort let me tell you!!

Seated Row 2X6-12-25 up 15 lbs again!! yah I was thinkng can I even do 6 at this weight!! I had my doubts... the gym was scorching .. air was foul!! Did 6 ... hey I am feeling pretty strong to the first drop and 12 was difficult but I got it, the 25 was excuciating but I crushed it out with a primordial growl... I was thinking there is no way I can repeat that... I was determined and on the second set 2nd drop the pain was pretty intense and I grunted the last 5 out.. success!! I was so dizzy ... my body shaking ... on fire cuz the the evicerate!! Damn it was hot!!

Decline Tri-extension 2X6-12-25 during the warmup I knew I was completely tanked. It was hot I was not holding my fluids anymore they were going right through me.. I was shaking with exhaustion!! First set ... I got it!! evey rep.. I was shaking all over with fatigue and had to lie on the bench before I could get back on my feet or I swear I was going to pass out. I could not catch my breath anymore between sets but there I was back on the bench for my second set... I controlled my breathing and barely made it through the first drop .. I pushed and pushed but all I could muster was 14 on my second drop... again I lie on the bench shaking...

The walk home was longer than usual.. I usually feel pretty good after a workout but I was so trashed.. aching everywhere and so unbelievably fatigued. I mananged to make it into the shower and colapsed on the couch. The wife had to help me up to get me to bed.. I woke up an hour later aching all over so I went into the bathroom took some advil.. I needed my sleep and I needed it bad.. the aching was going to keep me up no doubt.

Slept in this morning which was a good thing, I am still pretty achy but nothing like last night ... feeling pretty week still. When I go to workout tonight I'm afraid I may have to work at 90% as 100% may kill me!! We'll see what happens... incidently, before you say it I know I am overtrained, I just have to finish this and it's almost done...

Beware!! of the 3rd month of the Freak... too much frequecy/volume... overtraining is a guarantee. I am in pretty good shape but this is ridiculous. Month 3 is at least twice as difficult as month 2. I am fortunate to do it and live to tell about it...

lol, descriptive as hell DW..
great job, your effort & ferociousness are apparent.

Originally Posted by snagency

lol, descriptive as hell DW..
great job, your effort & ferociousness are apparent.

Thanks .... I'm damn proud of myself and kickin myself in the azz for overtraning at the same time... were a funny breed...

I have all the signs of overtraining and this routine is about over !!

I have been looking and reading into DC style training, seems it's a heavier mass gaining type of regime. I don't know how it will work with my lower calorie recomp style. I am not looking to add lots of mass, just want to bring out certain body parts. That's being said the Chest bomb is coming this weekend. I am going to finish off tonight an rest a few days first.. cardio only!!

sounds like a plan amigo.

Originally Posted by snagency

sounds like a plan amigo.

Yah I'm anal about the planning... if I set out to do something I do it even if it almost kills me... I try to plan some sanity beforehand as once I'm in the gym sanity appears to leave me...

Day 25 I planned to go only 90% and that's what I did for bench 3X10, 3X8-6-4. down 10% finished all reps. I know I would not have been able to complete this at 100% it would have been a train wreck!! Good planning!!

Ok don't ask me why but I was determined to go 100% on curls not only that the drops were slightly more aggressive than last week. 3X10, 3X8-6-4 drops increased by 5 lbs. I did a few warmups, as the tendon in my left are near my bicep is pretty sore. I did all sets no reps missed.

Lateral raise 2X6-12-25 up 2.5 lbs on the last drop ... there wasn't much left but I only missed one rep on the second drop of the first set. Yah I made it to 24 and couldn't move... The second set was a bit of crash got the 6 ...did only 9 on the first drop and then about 7 on the second drop and I said fug this ... too much pain!!

That's it!! pretty good workout considering a sane person would have just took the night off ... but that would have meant altering the plan, something I am pretty uncomfortable with. I don't like to back down... call it a character deffect...

Ok I made some errors in judgement when I took on this routine. The routine is not mine and it was too high in volume for this kind of fequency. I got the crap kicked out of me but I went down fighting. Lesson learned. If anybody wants to try this I would just go 4 days a week and rest the other 3. Each workout is grueling and you simply need more recovery than what is alotted.

Saw some definite fat loss this morning ... holiday bloat is gone!!

Oh and again 2 thumbs up for Mullets pslin Preworkout concoction... it's going to be a staple for harder workouts!!

Without the addition of Prime and Product X there is no way I would have been able to attack this with the ferocity that I did.

True dedication sometimes means sidestepping rational thought and self-preservation. Way to stick with the plan!

Originally Posted by Resolve

True dedication sometimes means sidestepping rational thought and self-preservation. Way to stick with the plan!

Way to sugar coat it!!