Getting more Evil clean bulk

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  1. 1/13
    Chest
    Slingshot bench
    255x5, singles 275,295,315,335,350 315x3

    flat bench
    225x15,12,11

    front squats
    185,205,225x3

    incline
    135 3x10

    low cable xover and dips 3x10 ea

    high cabel xover 3x10

    conditioning 10 rounds of 1 minute run, 3 cleans 95 lbs


  2. 80 pullups various widths
    4x6 pendlay rows 135,145,155,165
    OA Dead Start DB Rows 100x6, 120x6, 70x10
    Jog with Clean and Press. 6mph and 135x3 for 10 rounds
    Core
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  3. 1/15 biceps and conditioning
    Straight bar curls 3x6
    Curl bar preacher curls 3x6
    Concentration curls &chinups 3 x 8 & 5
    Front squats 3 ea 185,205,225
    Cable curls and chins 2x 8&5
    Run 1 min 3 cleans 95 lbs 20 rounds

  4. 1/17 shoulders and triceps
    So my wrists and right shoulder have been bugging me I wrap the wrists real tight now. And hope and pray the shoulder will heal through nutrition and positive thoughts. Ha ha.
    I seem to have lost my mojo on the push press. My pr is 215. That was done at my house. I don't know if having my reflection staring at me in the gym is a mind **** or what. But I have not been able to hit 215 as of recent.
    Push press. Got frustrated early in.
    185x1. 205x 1. 210x fail. 185 x 3.
    Seated military. 135 5x10
    Slow close grip bench 205 3x4
    100 rep band push downs.
    Reverse peck deck 3x10

    Rope push downs 4x10
    Various kettle bell shoulder movements for a pump.

    Conditioning 10 rounds 1 minute run 5 push-ups 5 chin ups
    1 mile jog.

    Band high pulls for a pump.

  5. 1/20 chest
    Flat bench sling band
    255,275,295,305,@1 315x5
    Flat bench [email protected],10

    Low cable x over & dips [email protected]

    High cable [email protected]

    Inc db press [email protected]
    Inc hammer strength [email protected]

    Inc band flies [email protected]

    Push-ups [email protected]

    Notes : man it blows getting old. 39 is fats approaching and I am falling apart. Knee surg at 20. Back surg at 30. I am gun shy of squats and dead lifts. So let's front squat. That kills my wrist. So I am nursing that. Grip gave out when loading the bar yesterday I managed to drop a 45 on my foot. No real damage done luckily. Shoulder has been giving issues on and off for past few years. Been told might have a slight tear. But it should be heal do. Ya own by now That's acting up. The sling band bench is definetly a savior for the delts. I might go that route solely until I am pain free. Gonna lighten up on the push press. And use the gay cross grip for front squats. It drop them and do overhead or goblet squats instead
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  6. 1-21-14 ARMS
    CLOSE GRIP, ALL WITH SLING BAND 315 X 2,3,3,3
    &
    HEAVY CURL BAR 3X6

    LIGHT CURL BAR 3X10
    &
    FRONT SQUATS 225 3X3

    STRAIGHT BAR SKULL CRUSHERS
    135X8, 145X6, 155X4+135X6
    &
    LIGHT CURL BAR VARIATION 3X12

    CIRCUIT 4 ROUNDS
    PARALLEL CHIN UPS 6 EA
    ROPE PUSHDOWNS 8 EA
    SEATED CABLE CURLS 6 EA
    BODY WEIGHT TRICEP EXTENSIONS 10 EA

    PREACHER HAMMER CURLS 3X8
    &
    LYING DB TRICEP EXTENSIONS 3X10

    100 BAND PUSHDOWNS
    &
    CHINUPS DURING REST 4 SETS OF 6

    2 SETS TILL FAILURE OF STANDING DOUBLE BICEPS POSE CABLE CURLS

  7. 1/23. Back and shoulders
    Not going to be able to workout tomorrow. Had to hit shoulders today in two sessions. I have the option of working out at the house. Or 2 other gyms. I use the house when I am off and feel like it. Other wise I use the gym. I use a different gym on days that I work. Each place had its own pros and cons. I tend to use the smith machine more than I like too. But it's a safety net since I am sans partner. The gym at work has a smith machine that is very true in weight. The one at the other gym is very flattering. I estimate 20-30 lbs more can be lifted over free weights. Plus then add the factor of not needing to use core and stabilizing muscles that are needed for free weight lifts and you get my picture. The good thing is you can focus solely on pushing the weight and over loading the targeted muscles
    Pendlay rows 6,8,8,8
    Smith machine push press. [email protected],[email protected],[email protected],[email protected],[email protected], [email protected],[email protected],[email protected]
    Lat pull downs 5x8
    Pulls ups 3x5 each grip. Wide, shoulder width, and close.
    PM session
    Quick pump finisher
    Barbell high pulls
    Band face pulls
    Heavy cable single arm shoulder press
    3 rounds.
    Db lateral raises [email protected]

  8. 1-27-14 CHEST
    SLING BAND FLAT BENCH
    275X3, 300X3, 315X5,5, 320X5,5

    DIPS & 225 BENCH 3X10
    DIPS 2X10

    LOW CABLE XOVER AND PECK DECK 3X12 & 10

    HIGH CABLE XOVER AND DB PRESS 3X10,10

    15 ROUNDS 1 MIN RUN, 3 PULLUPS

  9. 1-28 BACK
    Pullups
    5x5 wide
    5x5 close
    5x5 shoulder width
    30 sec rest between sets

    Pendlay Rows
    135x5
    155x5
    165x5
    175x5
    185x5
    195x5 (this was a little sloppy)

    Front Squats
    185x3
    225x3
    235x3
    245x3

    I dont even know what the heck to call these. Jamb 1 end of the bar in a corner on the floor, put plates on the other end, place a close grip pulldown handle under the bar next to the plates and do rows
    2 plates x5
    3 plates x5
    4 plates x5
    5 plates too heavy
    4 plates x5
    2 plates x10

    Light pulldowns
    3x8

    I dont know what to call these either
    using a rope typically used for triceps pushdowns, bent over at a 45% angle arms straight and pulling with lats pull from above head to waist 3x10

    1 mile run.

  10. 1-30 shoulders
    Workout based on Dorian Yates style workout. I enjoyed it yet a partner is needed for the full effect, due to forced reps and negatives

    Seated smith machine military
    [email protected], [email protected], [email protected]

    Lateral raises
    [email protected], [email protected]

    Cable lateral raises 15,12

    Yates style db shrugs. Look them up they work!
    Warm up of 20
    1 set of 15 full reps and 10 partials

    Ss front squats
    185,225,[email protected] [email protected]

    3 rounds 12 incline sit-ups and 12 hyper extensions

  11. 1-31 ARMS
    CLOSE GRIP BENCH
    255X2, 275X2, 285X2
    CLOSE GRIP SLING BAND BENCH
    315X3, 325X2, 335X2, 345X2

    CURL BAR SKULL CRUSHERS
    105X10, 125X8, 145X8, 155X7

    OVERHEAD SINGLE DB TRICEPS PRESS
    100X6, 65X15,15

    SS DRAG CURLS
    95X 8,8,8

    CURL BAR CURLS
    105 3X6
    &
    PUSH DOWNS
    3X10

    100 TRICEP BAND PUSH DOWNS

    NEUTRAL GRIP PULLUPS 3X8

    CHIN UPS 3X5

  12. 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

  13. 2/5
    Pendlay rows [email protected]@135

    Messed around on smith machine bench
    Sling band singles
    335,345,365,375,385

    Pull-ups [email protected]

    Cable rows [email protected]

    Cable crunches [email protected]

    Leg raises [email protected]

    Hammer strength pull downs [email protected]

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

  14. 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

  15. 2-9
    I felt guilty for going so light on shoulders, I had to hit a few sets.
    Seated Military
    185x5
    205x5
    225x8
    245x2
    135x25
    Smashed it today, Freaking P/R's falling out of my pockets today

  16. 2/11 quick workouts all week
    Chest
    Sling band flat
    [email protected],[email protected],[email protected],[email protected]
    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

  17. 2/12 back and biceps
    Pendlay rows [email protected]
    Pull-ups [email protected]
    Smith drag curls [email protected]
    Cable concentration curls [email protected]
    Cable hammer curls [email protected]
    Cable double biceps curls [email protected]

  18. 2/13 shoulders and triceps
    Seated military smith machine
    [email protected],[email protected],[email protected],[email protected],[email protected]
    Smith skull crushers
    [email protected],[email protected],[email protected],[email protected]
    Light lateral raises 2 sets for pump
    Rope push downs
    [email protected], 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 .

  19. 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 [email protected]
    Ss skull crushers [email protected]
    Flat bench [email protected]
    Incline db bench [email protected]
    Lat pulldowns [email protected]
    T bar rows [email protected]
    Double biceps cable curls [email protected]
    Bar cable curl [email protected]
    Rope hammer style cable curl [email protected]
    Shoveled 10 inches of freaking snow. It that doesn't qualify as a strenuous low back workout, I don't know what does

  20. 2/17 chest
    Not really feeling it today but did the best I could
    Sling band bench
    [email protected], 315 [email protected]
    Bench
    [email protected],8,10
    Dips [email protected]
    Peck deck [email protected]
    Low cable xover [email protected]
    Close db bench [email protected]
    Incline hammer strength [email protected]
    Peck deck drop set
    Leg curls, extensions, calf raises [email protected]

  21. 2/18
    Chest re-pump
    Close grip db bench [email protected]
    Low cable x over [email protected]

    Quick back
    Pendlay rows [email protected] & wide pull-ups [email protected]
    Lat pulldowns [email protected] & band pullovers [email protected]

  22. 2/20
    Arms
    Close grip bench [email protected]
    Smith skull crushers 4&6
    Curl bar curls [email protected]
    Smith drag curls [email protected]
    Curl bar skull crushers [email protected]
    V bar Pushdowns [email protected]
    Rope Pushdowns [email protected]
    Double biceps cable curl [email protected]
    Cable concentration curls [email protected]
    Cable overhead triceps extension [email protected]
    Reverse cable bar curls [email protected]
    Cable bar curls [email protected]
    Rope cable curls [email protected]

  23. 2/21 shoulders
    Seated military [email protected],[email protected],[email protected],5,5
    Push press
    [email protected],[email protected],[email protected],[email protected],2
    Db shrugs [email protected]
    Lateral raises [email protected]
    Cable high pulls [email protected]
    Front squats [email protected],[email protected],[email protected],[email protected]

  24. 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
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