Getting more Evil clean bulk

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  1. 1-31 ARMS
    255X2, 275X2, 285X2
    315X3, 325X2, 335X2, 345X2

    105X10, 125X8, 145X8, 155X7

    100X6, 65X15,15

    95X 8,8,8

    105 3X6



    CHIN UPS 3X5

  2. 2/3 chest
    Flat bench sling band. 4 sets of 5 @ 315, 1 set of 5 @ 325
    Flat bench 225x15

    Super set
    3 rounds
    Front squats 135x10
    Peck deck x10
    High cable cross over 10

    Super set 2 rounds
    10 peck deck
    10 low cable crossover

  3. 2/5
    Pendlay rows 4@6@135

    Messed around on smith machine bench
    Sling band singles

    Pull-ups 6@10

    Cable rows 3@10

    Cable crunches 3@12

    Leg raises 3@10

    Hammer strength pull downs 3@10

    Shoveled drivewAy and worked the heck out of lower back. I hate snow

  4. 2/7 arms
    Had an epic arm pump today, thanks to Jack3d advanced, and modern bcaa+. I had un*****ed intensity and was able to keep rest periods to a minimum with great recovery set to set. For me when it comes to ramping up the intensity, this is where a great bcaa intra workout really shines.
    Some people complain about mix ability of modern bcaa +. An easy remedy to this issue is to mix it prior to beginning the workout and letting it set in the fridge for a while. When it comes time to lift just give a few shakes and It's all good.
    The new advanced jack3d formula had me a little scarred. I am hyper sensitive to yohimbe in a very bad way. Jitters, cold sweats, nausea, anxiety, and this lasts for about 8 hours, so I stay away from it. I was very excited to try this new formula, I have about 15 kinds of pwo's under my belt. After that many they all tend to be so so. I proceeded with caution here and used only half a scoop. I cannot attest what a full scoop feels like. I did not experience the beloved beta alanine tingles at this dose. What I did experience is a skin tearing pump. Great focus, and aggression. Mix ability was spot on, no clumps, or chunks. Taste was wonderfull, as other pwo's can make you want to choke! My workout was different today from what I usually do, so I cannot attest to any specific strength gains.

    All exercises done in 3 sets 1 minute rest. Alternating between biceps and triceps.
    Close grip bench 3x10
    Ss drag cUrls 3x10
    Ss skull crushers 3x12
    Curl bar curls 3x12
    Cable overhead triceps press 3x12
    Cable concentration curls 3 working sets of 10 , 6 sets total trying to find proper weight
    100 band push downs

    Hammer curls 3x10
    Chin ups 3x8

    Seated shoulder press 3x15
    Db shrugs 3x15

    Conditioning prior to lifting. 6 30 second tred mill sprints with 2 minutes rest. This is my new best friend

  5. 2-9
    I felt guilty for going so light on shoulders, I had to hit a few sets.
    Seated Military
    Smashed it today, Freaking P/R's falling out of my pockets today

  6. 2/11 quick workouts all week
    Sling band flat
    Then a few lighter sets for a pump
    1 set incline db press for pump
    1 set light peck deck for pump

    Sent from my iPhone

  7. 2/12 back and biceps
    Pendlay rows 4@6
    Pull-ups 4@5
    Smith drag curls 4@8
    Cable concentration curls 3@10
    Cable hammer curls 3@12
    Cable double biceps curls 3@10

  8. 2/13 shoulders and triceps
    Seated military smith machine
    Smith skull crushers
    Light lateral raises 2 sets for pump
    Rope push downs
    2@10, then drop 1 drop set

    Got the idea of smith skull crushers from Rich Piana videos. I love them. I do straight bar and curl bar skull crushers as well. The smith has zero wrist pain, zero balance issues, just unrack and push the weight. In the event of going too heavy, push the bench back and turn it into a bench press. Next week is game on back to normal weight/reps/sets .

  9. 2/14
    Supposed to be a day off, finishing a lower volume recovery week. We got some snow last night. My wife can't drive in it so i took her in and hit the gym. Another light recovery/pump session

    Close grip bench 3@15
    Ss skull crushers 3@12
    Flat bench 3@20
    Incline db bench 3@20
    Lat pulldowns 3@12
    T bar rows 3@15
    Double biceps cable curls 3@12
    Bar cable curl 3@15
    Rope hammer style cable curl 3@12
    Shoveled 10 inches of freaking snow. It that doesn't qualify as a strenuous low back workout, I don't know what does

  10. 2/17 chest
    Not really feeling it today but did the best I could
    Sling band bench
    300@5, 315 3@5
    Dips 4@12
    Peck deck 3@10
    Low cable xover 3@10
    Close db bench 3@10
    Incline hammer strength 3@10
    Peck deck drop set
    Leg curls, extensions, calf raises 3@10

  11. 2/18
    Chest re-pump
    Close grip db bench 3@10
    Low cable x over 3@10

    Quick back
    Pendlay rows 4@6 & wide pull-ups 4@5
    Lat pulldowns 3@10 & band pullovers 3@10

  12. 2/20
    Close grip bench 3@8
    Smith skull crushers 4&6
    Curl bar curls 4@8
    Smith drag curls 4@8
    Curl bar skull crushers 3@12
    V bar Pushdowns 3@10
    Rope Pushdowns 3@10
    Double biceps cable curl 3@10
    Cable concentration curls 3@10
    Cable overhead triceps extension 3@15
    Reverse cable bar curls 3@15
    Cable bar curls 3@15
    Rope cable curls 3@10

  13. 2/21 shoulders
    Seated military 185@5,205@5,225@6,5,5
    Push press
    Db shrugs 4@12
    Lateral raises 3@12
    Cable high pulls 3@15
    Front squats 185@3,225@3,245@3,225@3

  14. 2/24 chest
    Bench warm ups
    Sling band bench doubles 315,345,365. 315x6
    No band 225x14
    1 min rest from here on out
    Db bench 4x10
    Peck deck 4x10
    Hammer strength incline 3x12. Decline 3x10
    High cross over and push-ups 3x10 ea
    Low cross over and push-ups 3x10 ea

  15. 2/25 back
    Pendlay rows 4x6
    Pull-ups close, reg,wide 3x5 each
    Leg press 4x10
    Hyper extensions 3x10
    Band pull overs 3x12
    Behind neck pulldowns 4x10
    1 arm cable rows 3x10
    15 Wide pull-ups to finish

  16. 2/26 arms
    Ss skull crushers 4x5
    Close grip bench 2x5, 2x3
    Ss drag curls 4x10
    Long head straight bar curls 3x10
    Triceps dip machine 3x15
    Rope Pushdowns 3x12
    Cable concentration curls 3x10

  17. 2/27 light shoulder day
    Hang clean and press 4x6
    Seated military 5x10
    Standing cable press 4x10

  18. Whewhoo!!! Had a fun day today. I haven't had a workout partner for years, with the exception of conditioning and bodyweight type workouts.
    Today 3/3 I joined a group of co-workers for a bench session.
    Nice to have a spotter, and some friendly competition.
    Flat bench all with sling band ( other guys using sling shots )
    295x3 315@1, 345@1, 365@1, 375 fail
    Burnout set 225@30
    Pause rep set 225@17
    This was a nice change. I was pumped, light headed, breathing heavy
    Decline bench 3@10
    High cable cross over & dips 3x10
    Band Pushdowns 100

  19. 3/4 back
    2 mile run
    Pendlay rows 4x6
    Pull-ups 6x6
    Low rows 4x10
    1 arm lat pulldowns 4x10
    Cable pullovers 4x15

  20. 3/5
    2.25 miles
    Seated military
    135 plus 1 band each side 2@8
    Speed reps 135@32
    Pause reps 135@15
    Hang cleans 135 4x5
    Db shrugs 2 sets high reps for pump
    Band high pulls 3 sets for pump

  21. 3-6 ARMS
    Sling band close grip smith bench
    315, 335, 345 singles 225 x 35, pause reps 225 x 10
    sling band smith bench 365, 375 singles
    *not done in the order described above
    ss skull crushers 135 4 x 12
    cable overhead tricep ext 4x10
    rope pushdowns 4x15

    curl bar curls 4x12
    cable hammer curls 4x12
    cable bar curls 4x12

    leg press 4x10

  22. 3/10
    1 mile
    Sling band bench
    225@6, 250@6
    250@23 rep out til failure
    250@14 pause reps

    Decline 3@10. 185,195,205

    Hs incline press 3@12

    Peck deck 3@12

    Low cable xover 3@12

  23. 3/11
    2 miles
    Light rdl 4x6
    Pendlay 4x6
    Pull-ups 3x10
    Pulldowns 4x12
    Close pulldowns 3x12

  24. 3/12 arms
    1 mile
    Sling band bench 275x15
    Reverse grip bench 225x10,5,5,3,3
    135 close grip 3x10
    Ss skull crushers 135 4x10
    Skull crushers 4x15
    Curls and chins 3 x 12&5
    Rope Pushdowns 5x15
    Seated cable curls 4x12
    V bar Pushdowns 4x10
    Rope curls 4x12
    1 arm cable curls 3x12

  25. Forgot to post. 3/13 shoulders
    Seated military
    Cable uprights
    Band uprights
    O a cable work
    Hand stand push-ups
    Finished off with light pump exercises for arms, back, and chest

  26. 3/17 chest
    Sling band bench
    Pause reps 275x10
    Decline 185x10,205x10,225x9
    High cable cross over 3x12
    Low cable crossover 3x12
    Peck deck 3x12

  27. 3/24 chest
    Sling band bench
    Max reps 300@9
    Pause reps 300@6

    Decline 205 3@10
    Dips 4@15
    High x overs 3@12
    Low x over 3@12
    A few more exercises for a pump

  28. 3/25 shoulders
    Hspu 6,8,8
    Pike pushups 3x15
    Lateral raise 3@15
    Front raise 3@15
    Reverse fly 3@15
    Face pulls 3@15
    2 miles

  29. 3/26 back
    Wide 8,10,10
    V bar 3@8
    Rdl 4@8
    Bb rows 3@12
    Pulldowns 3@10
    OA cable rows 3@12
    Standing cable pullovers 3@10
    1.5 miles


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