Gorilla Warfare: This time it goes up to 11!

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  1. 6/23/10
    Squat
    520x5 (narrow stance)
    365x20
    RDL (Went back up but not ALL the way back up, back was feeling alot better)
    555x7
    495x10
    Reverse grip front pulldowns
    230x10, 230x10 RP to 12
    Alternate DB curl
    55's x 10 rp to 14
    Wighted Dips
    180x10, 180x10 rp to 12
    single arm tricep ext 60 x 14 per arm

    HUGE day on the upper body end. Lower body is coming back pretty strong, if my lower back and groin will hurry up and get back to 100% i think I'd unleash some true insanity.


  2. jesus dude.

    Well played on that 520 squat :P

    Well done on all of it o.O
    •   
       


  3. Quote Originally Posted by CleetusVanDam View Post
    6/23/10
    Squat
    520x5 (narrow stance)
    365x20
    RDL (Went back up but not ALL the way back up, back was feeling alot better)
    555x7
    495x10
    Reverse grip front pulldowns
    230x10, 230x10 RP to 12
    Alternate DB curl
    55's x 10 rp to 14
    Wighted Dips
    180x10, 180x10 rp to 12
    single arm tricep ext 60 x 14 per arm

    HUGE day on the upper body end. Lower body is coming back pretty strong, if my lower back and groin will hurry up and get back to 100% i think I'd unleash some true insanity.
    I think this covers it quite well...damn Cleetus
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  4. Thanks gents!

  5. Last Day of the 1st 5 week phase was FILLED with PR's!!!

    Front Pulldowns
    240x10, 240x10 RP to 13
    Dumbell Bench
    90's + double Minis x 27, x 25 RP to 28
    Very High Angle Incline press
    225x10, 225x9 RP to 11
    Side Laterals
    50's x 22
    HOORAH Baby!

  6. That's the way to finish strong CVD!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  7. the second phase of my gorilla training begins tomorrow. It will be an entirely new conceptual lay out of training. I'm stoked. It will demand focus like I have never had to employ with any other routine.

  8. Did a little weekend work on my own accord.
    BB bent rows with lower body asst.
    365x17
    365x12 RP to 15
    reverse grip BB row
    225x18
    double arm DB hammer curls
    40's x 13, 40's x 11

  9. jesus man. Well done!

  10. Thanks Votum!

    We will describe this second phase with an equation Volume x Intensity = Insanity! Today looked like this;
    Bench
    255x4repsx 29 sets @ 2/1/1/1 TEMPO
    super set with
    Seated reverse grip low cable rows
    140x6 reps x 29 sets @ 2/1/1 tempo
    done in 30 minutes

    UN-f'n real!
    •   
       


  11. Ok, I have to ask. Why 29? Why not 30...25...? That is some serious volume for sure big guy.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  12. It is within a 30 minute window, I thought I could get to 30 within 30 minutes first time around, but damn 29 almost killed me!

  13. I would have just done the 4x25 for an even 100...but I'm an even number nut. ;~D
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  14. 6/29/10
    narrow stance squats to 12 inches
    275 x 4reps @ 2/1/1/1 tempo x 21sets
    superset with
    glute ham raises @ bw x 6reps x 21 sets
    completed in 30 minutes
    f'k me!
    couldnt keep yesterday's pace of 29 sets due to cramping and projectile vomitting at set 17, but 21 wasnt bad all things considered. My legs burn with a fire that I've never felt in all my years of training!

  15. 6/30/10
    Standing Behind the neck Military press
    155x4 reps @ 2/1/1/1 tempo x 15 sets
    superset with dumbell side laterals
    30's x 6 reps @ 2/1/1/1 tempo x 15 sets
    done in 15 minutes
    Ez bar curl
    85lbs x 4 reps x 15 sets
    superset with tricep cable extensions
    160lbs x 6 reps x 15 sets
    done in 15 minutes

    Looked like Gamma Ray exposure was an issue when I left the gym, if only I had worn my purple cut-off jean shorts!

  16. Definitely a workout worthy of some Daisy Dukes bubba...
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  17. NO-ONE wants to see that AZ!

  18. Quote Originally Posted by CleetusVanDam View Post
    NO-ONE wants to see that AZ!


    Shows how much you know

  19. 7/2/10
    60 degree incline bench
    290x2reps at 2/1/1 tempo x 20 sets
    superset with
    wide grip front pulldowns
    240x2 at 2/1/1 tempo x 20 sets
    2 minute break after ten sets

    fun day!
    __________________

  20. Quote Originally Posted by votum View Post


    Shows how much you know

    Her legs arent as hairy as mine are Votum. But my pecs are almost that big

  21. hahahahaha.

    I would sell both my nuts for her, dumb or not (although I think it may be an act)

  22. I'm with you! Google her striped dress pics!

  23. 7/3/10
    trap bar deads
    565x2 x 10 sets
    should've gone 600 range, moved weight like a damn tank today!

  24. 7/6/10
    Bench
    275 x4reps x25sets @ 2/1/1/1 tempo
    super set with
    Seated Reverse grip Low cable rows
    180 x 6 reps x 25 sets @ 2/1/1 tempo
    Completed in 32 minutes

    Had to add two minutes b/c i obviously over compensated on tempo today, I had been doing more of a 4/1 versus a 2/1 like I was shooting for. It cost me several sets so I continued for an extra 2 minutes.

  25. "should have gone to 600" pssshhh. Excellent lifting my friend, I get back in the gym tomorrow $$

  26. Alright, kinda got the groove back on squats today. Felt good, and killed it pretty good.
    Narrow stance squats
    335x4x25
    Lying leg curls
    150x6x25
    tempo was at 2/1/1 for all sets. Squats were very explosive, every rep finished with the bar hopping 2-3 inches off my traps.
    Done in 30 minutes. Smoked!

  27. 7/8/10
    close grip BB bench
    245x4reps x 14 sets
    reverse grip front pulldowns
    160x6reps x 14 sets
    done in 15 minutes

    seated DB military press
    70's x 4 reps x 15 sets
    seated bent laterals
    25's x 6 x 15 sets
    done in 15 minutes

  28. 7/10
    Flat BB Bench
    275 + 88lbs in band tension x 2reps x 20 sets
    superset with
    reverse grip BB rows
    275 x 2 reps x 20 sets

    damn strong damn intense day, done in 28 minutes

  29. I love reverse grip rows. They hit the lats lower and don't involve as much trap/shoulder.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  30. Parallel Box Squats
    505x 2 reps x 10 sets
    hams were still fried from earlier this week, so these f'n HURT!
  

  
 

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