Return of the Cleee-Tosss

CleetusVanDam

CleetusVanDam

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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**
 
Sean1332

Sean1332

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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?
 
CleetusVanDam

CleetusVanDam

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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.
 
CleetusVanDam

CleetusVanDam

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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!
 
CleetusVanDam

CleetusVanDam

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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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