Return of the Cleee-Tosss

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    CleetusVanDam's Avatar
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    Return of the Cleee-Tosss


    Been an while AM! Haven't logged in over 2 years. Since then, I've gotten married, became a father, gotten a great yet more demanding job, gotten fat, and gotten weak!

    Im starting back with a variation of Brandon Lilly's Cube Method. I did a low rep, heavy weight, high volume primer, and am ready to roll:
    -Preworkout-Animal Rage XL
    -Intra-workout-BCAA Hyperblend 7g
    -post workoput-60g whey isolate and water
    Soundtrack for the day: Tech N9ne Im a Beast - YouTube

    ME Bench (42 mins total)
    Close Grip Bench (8 inches grip split) 225x10, 255x5, 275x3, 300x2, 315x2, 335x2, 340x2
    High Incline bench-225x10, 235x5, 240x5, 245x5, 255x5 ,135 x 20
    Flat Dumbell Bench Drop Set 100's x 15, 70's x 15, 50's x 20
    Super set Incline Cable Flies 50x 10 & Dips BW x 10 x 5 sets
    **solid overall day, thanks for reading**

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    Sean1332's Avatar
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    Subbed and welcome back. I'm following his latest version of the Cube, with my own assistance work as desired. I've ran it a couple times when it first came
    out. A couple other guys here are as well.

    Are you planning to competein the near future?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  3. Registered User
    CleetusVanDam's Avatar
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    Haven't competed since 2005, was going to do SPF Raw nationals in '09 and tore a spinal erector. If I'm making good progress by April I will look to compete in June.
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  4. Registered User
    CleetusVanDam's Avatar
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    12/10/13
    Overhead/Shoulder Work Day-One of my Cube variants is that I will have two ancillary days a week rather than one. Days 2 and 4 will be non big 3 lift days.
    Soundtrack for the day: http://www.youtube.com/watch?v=ybayMF8amYU

    Standing front to back military press 135lbs x 20, 16, 12, 10
    ss/with
    Standing arnold press 55's x 20, 16, 12, 10

    Tri Set-One arm DB lateral 55lbs x 8 reps
    Cable Front raise x 8 reps
    Cable rear laterals x 8 reps
    5 rounds

    Tri-Set
    Cable upright rows x 10
    Face pulls x 10
    Full laterals x 10
    5 rounds

    28 Method Cable side laterals (7 2/2 tempo, 7 1/1 tempo, 7 bottom half, 7 top half) x 3 sets

    Seated overhead cable tri extensions-150x20, 120x20, 100x20, 80x20, 60x20-1 giant drop set

    38 minutes total time-shoulders = SMOKED
    Dynamic Deads to come tomorrow!
  5. Registered User
    CleetusVanDam's Avatar
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    12-12-13
    Dynamic Pull Day

    Conventional Deads for speed , no belt or straps
    225x3x3
    315x2x3
    365x1x3
    435x1x8
    Seated Cable rows wide grip 250x30
    Wide grip lat pulldowns 200x30
    Behind the back machine shrugs 675x25x4
    one arm DB row 100x30 per arm

    38 minutes total time, did DC esque auxiliary work for hypertrophy purposes. Solid morning overall.
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