Mountainman's Operation: Hitler Smash

mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Hey Everyone (or at least anyone who's reading this. :p),

Starting this workout log with one goal in mind. Some people know, many don't, that I was recently divorced after finding out my wife was cheating on me. And with a guy that's the size of a child. Seriously, he's 5'2", WTF? Anyway, they both have turned things very dirty and nasty, and have caused me a sh!t ton of aggrevation. So needless to say I want to beat the sh!t out of this guy, although I'm sure many fans of The Wizard of Oz will be very upset with me when I put the head of The Lollipop Guild in the hospital. Aaaannyyway, this log will be indefinite, and I'll running basic strength and hypertrophy programming as well some purely strength progams (5/3/1, Cube, Smolov, etc.), running PHs, natural products, nothing at all, whatever I have on hand or looks good at the time. I'm looking to go movie tough guy on his a$$ and lift him by his collar off the ground against a wall. And the reason for the name of this log? This guy, no joke, is a minature version of Adolf Hitler. Only his mustache is a little bigger. And who wouldn't want a chance to hurt Hitler?

So thanks in advance if you're following along. I appreciate any feedback and support my AM brothers and sisters can give me.
 
kenpoengineer

kenpoengineer

Well-known member
Awards
3
  • RockStar
  • Legend!
  • Established
First! Divorce is one of the worst things in the world. Channel your energy into getting "large"!!
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
First! Divorce is one of the worst things in the world. Channel your energy into getting "large"!!
You got KE! Always good to have you along!
 
Abe Lincoln

Abe Lincoln

Well-known member
Awards
1
  • Established
lol my girlfriend is that tall... Gonna pop a workout log this upcoming year, that will go on till I'm in the ground.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
So i just got word I get to run a new compound, but it's going to be like when I ran Follidrone: I don't know the name, or the ingrediants, but it's supposed to be PH like. I know Follidrone didn't disappoint, so I'm really curious about this, but also really excited.
 
Abe Lincoln

Abe Lincoln

Well-known member
Awards
1
  • Established
Nice^^^ so it is hormonal or natural? Who makes it?
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
That's the thing, I'm being kept in the dark in order to keep me from making any type of prejudgement, and keep it as unbiased as possible. They don't want me to use any preconceived notions about any ingrediants in the product.
 
Abe Lincoln

Abe Lincoln

Well-known member
Awards
1
  • Established
Well how do you know if you should pct or no?
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
I've been assured it's a natural product, no PCT needed, it would actually be good DURING PCT.

I remember the Follidrone trial being the same way. My endurance was outrageous, and I started breaking PRs left and right starting the second week. The end of 30 days I was up 7.5 pounds with some slight leaning, but my big 3, as well as all my other lifts had skyrocketed.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
So yesterday during my chest/delt workout for the first time I tried strictly negative dips. Today is an off day, which is a good thing. My boobies are killing me after those negative dips. I'll have to toss some kind of negative on other days as well. Good stuff.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Quads and Calves

Should have been a hamstring day today, but my quads were fully recovered from my last workout, and our travelling volleyball team is going to start praticing after Jan. 1st. I want to get more stength and speed work in before hand to make sure I'm in the starting line up.

Leg Press / Single Leg Calf Raises
388 x 20 / BW x 6, 6, 6, 6
568 x 13 / BW x 6, 6, 6, 6
748 x 10 / BW x 6, 6, 6, 6
838 x 8 / BW x 6, 6, 6, 6
928 x 6 (PR for Reps!) / Switched to Seated Calf Raises here. 225 x 16
928 x 5 / 225 x 16
568 x 15 / 225 x 16

A lot of leg pressing today. Trying for max strength, but I was also fired up before I even took my PWO like stated in my previous post. Getting 928 for 6 reps was a total surprise me, and these were full ROM, knees to chest reps. I was only able to get around 900 for 3 or 4 reps in college. Now I just need to figure out how to get more weight on the sled since it only fits 9 plates per side. Definitely looking to go above 1,000 during my next strength phase.

Leg Exts. / Seated Calf Raises, 5 sec. negatives
110 x 12 / 225 x 16
110 x 12 / 225 x 16
110 x 12 / 225 x 16
110 x 12 / 225 x 16

DL to BW Squat Jumps / Donkey Calf Machine
225 x 4, BW x 3 / 130 x 15
275 x 3, BW x 3 / 130 x 15
245 x 3, BW x 3 / 130 x 15

Leg Exts. / Donkey Calf Machine / Low Cable OH Tri Exts., No Rest
95 x 10 / 110 x 12 / 30 x 12
95 x 10 / 110 x 12 / 30 x 12
95 x 10 / 110 x 12 / 30 x 12

Major pump after these sets, the no rest killed me, I was breathing heavy like a fat kids chasing an ice cream truck.

Standing BW Calf Raises, 10 sec. rests = (10)
10, (10), 10, (10), 10, (10), 10, (10), 10, (10), 10, (10),

Low Cable OH Tri Exts., 20 secs. rest = (20)
30 x 12, (20), 10, (20), 9, (20), 8, (20), 7

Calves sucked walking out to my truck, and tris sucked while I was driving home. Totally worth every second though. :wiggle:
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Today was my first day in almost 2 months without Finaflex BCAA/SAAs, and I could tell. Endurance was lacking a touch, and I started to peter out at the end. Luckily I have some more coming fro Strong Supps today or tomorrow, but I can atest to their effectiveness.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Oh my God my glutes suck today!
 
kenpoengineer

kenpoengineer

Well-known member
Awards
3
  • RockStar
  • Legend!
  • Established
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Traps and Lats

Got my "package" today! No Brand label, but their is an ingredient profile on it, and all I can say is SWEEEEET! I cant disclose what it is, but I do know this is goig to be FUN, and no PCT required. I popped 2 caps last night as soon as I got it, and 2 this morning PWO.

Pulled into the gym parking lot today and what a beautiful sight, only 4 cars in the parking lot.

Bent 1 Arm DB Rows, Neutral Grip / Snatch Grip BB Shrugs, 2 second top squeeze
75 x 10, 10 / 135 x 10
75 x 9, 9 / 185 x 8
65 x 10,10 / 185 x 8
55 x 10, 10 / 185 x 8

45 Degree "Pendlay" Rows / Skier Pull Downs
135 x 10 / 60 x 6
135 x 10 / 60 x 6
135 x 10 / 60 x 6

Wide Grip Pull Downs, 4 sec. Negs. / 45 Degree Reverse DB Flys, 2 second top squeeze
100 x 10 / 15s x 6
100 x 10 / 15s x 6
100 x 10 / 15s x 6

The 4 second negatives were hard, they burned like when I urinate. :17:

Rope Face Pulls / Seated Cable Underhand Rows / High Pulley Cable Crunches
30 x 8 / 120 x 8 / 50 x 10
30 x 8 / 120 x 8 / 50 x 10
30 x 8 / 120 x 8 / 50 x 10

Suitcase Rows / V Hold DB Curls
55s x 8 / 20s x 6
55s x 8 / 25s x 4
55s x 8 / 20s x 6

Standing Cable Curls / High Puley Cable Crunches to Hanging Knee Raises / Knuckles Up DB Hold
Narrow Grip 50 x 5, 45 x 3, 40 x 3 / 50 x 8, BW x 8 / 75s x 15 secs.
Medium Grip 45 x 5, 40 x 4, 35 x 3 / 50 x 8, BW x 8 / 75s x 14 secs., 10 secs
Wide Grip 45 x 4, 40 x 4, 35 x 3 / 50 x 8, BW x 8 / 75s x 12 secs., 8 secs.

MA (Mechanical Advantage) Pull Ups - UH = Underhand, NG = Neutral Grip, OH = Overhand Grip, all sets and reps with just body weight
UH x 2, NG x 2, OH x 2, NG x 2, UH x 1, UH x 10 sec. hold
UH x 2, NG x 2, OH x 2, NG x 1, UH x 1, UH x 9 sec. hold
UH x 2, NG x 2, OH x 1, NG x 1, UH x 1, UH x 8 sec. hold
 
puccah8808

puccah8808

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
I'm in for this.


- Self improvement is the best REVENGE...
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Had the kids this weekend so I wasn't able to get to the gym until this morning.

Hams and Calves

SLDLs / Single Leg Raises to 2 leg raises, 1 min. rest
135 x 15 / BW x 8, 8, 5, 5 - BW x 10
185 x 10 / BW x 8, 8, 5, 5 - BW x 10
225 x 8 / BW x 7, 7, 5, 5 - BW x 10
225 x 8 / BW x 7, 7, 5, 5 - BW x 8
135 x 12 / BW x 7, 7, 5, 5 - BW x 8

Seated Leg Curls / Seated Smith Raises, 30 secs. rest
110 x 12 / 225 x 18
110 x 11 / 245 x 15
90 x 12 / 245 x 15
90 x 11 / 245 x 13

Leg Press, High Feet / Leg Press Raises to Standing BW Raises, 1 min. rest
388 x 15 / 388 x 10, BW x 10
388 x 15 / 388 x 8, BW x 10
388 x 15 / 388 x 7, BW x 9

DB SLDLs / Donkey Machine Raises, 45 secs. rest
75s x 12 / 110 x 18
75s x 12 / 110 x 16

Seated Leg Curls / Donkey Machine Raises, No Rest
90 x 10 / 150 x 5, 140 x 5, 130 x 5, 120 x 5
90 x 10 / 150 x 5, 140 x 5, 130 x 5, 120 x 5
90 x 10 / 150 x 5, 140 x 5, 130 x 5, 120 x 5
Rest 2 mins.
90 x 10 / 150 x 5, 140 x 5, 130 x 5, 120 x 5
90 x 10 / 150 x 5, 140 x 5, 130 x 5, 120 x 5
90 x 10 / 150 x 5, 140 x 5, 130 x 5, 120 x 5

Still getting fired up before the gym. Aggression is becoming a slight bit of an issue, but I can usually get myself back i check pretty quickly. Alpha male tends to come out more often. I'm starting to dry out a touch as well. My girlfriend noticed the veins on my forearms and asked why they were showing so much more than usual. That to me was a good sign. Acne is starting to subside. This is due to the Inhibit-E.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Chest and Delts

Been having issues getting a full nights sleep the last week or so. I have Growth Factor XT that's supposed to be here today, and based on reviews and what I've read, that should help immensely. I also have more BCAA/SAAs coming, which taste friggin' awesome, as well as some other "goodies". :mischievous:

Seated DB OHP / Flat Bench DB Flys, 1 min. 15 secs. rest
40s x 12 / 20s x 12
50s x 10 / 25s x 10
55s x 8 / 30s x 8
60s x 6 / 30s x 7

Slight Incline DB Press / Standing DB Lateral Raises, w/ 2 sec. top hold, 45 secs rest
55s x 10 / 15s x 8
60s x 8 / 15s x 7
65s x 7 / 20s x 4, 15s x 3

High Pulley Cable Flys, 2 sec. squeeze / Smith Seated OHP, 4 sec. negs., 1 min. rest
20s x 10 / 95 x 6
20s x 10 / 95 x 5
25s x 8 / 85 x 8
20s x 9 / 85 x 7

As usual those slow negatives burn like a mofo.

Flat BP / Low Cable Laterals, alternating, 45 secs. rest
135 x 12 / 15 x 6, 6, 4, 4
135 x 11 / 15 x 5, 5, 4, 4
135 x 10 / 15 x 5, 5, 3, 3

Keeping to the shorter rest periods sucks, but the pump is crazy.

Negative Only Dips / 1 Arm Cable OHP / High Pulley Cable Crnch / Dip Hold Knee Raises, 1 min. rest
BW x 6 / 20 x 9, 9 / 50 x 12 / 10
BW x 6 / 20 x 9, 9 / 50 x 12 / 10
BW x 6 / 20 x 9, 9 / 50 x 12 / 10

During these sets there was a guy going right behind me using the steps on the dip chair to do calf raises. Really? Cuz there's NOWHERE else to do calf raises in this whole gym?

HIIT
Bicycle Crunches / Push Ups / Plank / Underhand Plate Front Raises / Russian Twists, 30 secs. rest
12 / 8 / 20 secs. / 10s x 8 / 10 x 12
12 / 8 / 20 secs. / 10s x 8 / 10 x 12
12 / 8 / 20 secs. / 10s x 8 / 10 x 12

Not noticing anything as far as strength increases, although this a hypertrophy phase, but my volume and endurance have gone up.
 
TheMovement

TheMovement

Well-known member
Awards
4
  • RockStar
  • Established
  • Best Answer
  • First Up Vote
In to see the fireworks!
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
So not sure what was going on, but I was hungry ALL DAY yesterday. I did the math and put down almost 5,000 calories.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Slept like @ss last night. I got my Growth Factor XT and took my first dose last night, but I had a huge burger at Trivia Night so I think that effected the activeness. But I still managed to muster some energy and get the ball rolling.

Quads and Calves

Squats / Standing Smith Raises
135 x 12 / 135 x 20
185 x 8 / 185 x 15
225 x 6 / 225 x 10
315 x 4 (Rep PR) / 315 x 6, BW x 10
335 x 2 (Weight and Rep PR) / BW x 25
355 x 1 (Weight PR!) / BW x 25
315 x 3 / 315 x 7, BW x 8
225 x 10 / 225 x 15

Not sure what happened, and maybe it's in my head, but is it possible this stuff I'm testing is working already? I got 315 for a weight PR about a month ago, then got 315 for 3 reps for a rep PR about 2 weeks ago. Getting 335, AND FOR REPS, then getting 355 (for what I would consider a full ROM to parallel rep, but not sure a PL judge would give me the rep) felt amazing. I got another regular to spot me on the 355, and I started kicking myself for going for the gusto, but like this thread says, I want to do some smashing. 315 felt easy after, and 225 was a piece of cake. Time to start testing some other lifts.

Leg Exts. / Seated Smith Raises
130 x 10 / 225 x 20
150 x 10 / 285 x 15
150 x 10 / 285 x 14

Leg Press / Leg Press Calf Raise to standing Raises
478 x 10 / 478 x 8, BW x 10
658 x 8 / 658 x 4, BW x 10
838 x 6, 748 x 4 / 748 x 3, BW x 12
478 x 15 / 478 x 6, BW x 10

Front Squats / DB Standing Raises
135 x 10 / 55 x 16
155 x 8 / 55 x 16
155 x 8 / 55 x 16
Back Squats 135 x 12 / Standing Raises 135 x 20

Was breathing pretty hard on after each set, but they felt really good.

HIIT
Leg Exts. / Donkey Calf Machine, No rest
130 x 10 / 150 x 12
130 x 8 / 150 x 10
Rest 45 secs.
110 x 10 / 130 x 12
110 x 8 / 130 x 10

This workout just kept going and going, and I was super late to work, but totally worth it. Going and down stairs at home while I was getting ready for work sucked, but I knew I got a kick @ss workout in today. Now just to eat my weight on protein.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
So I just wrote an email to a supp company trying to negotiate discounted pricing, and after their first response that they said:
"I can negotiate on price with you based on quantity. Let me know how much you were interested in and I'll work out a wholesale # for you.", I asked if they knew about the ban coming up rendering their stock illegal. This was their response:

"We are completely aware of the bill and all of the terms involved. We are also aware that what this means is retailers are stocking up like never before so the price of PH's are actually higher."

Seriously? Pretty sure you AREN'T aware of all the terms.
 
Grayson

Grayson

Well-known member
Awards
1
  • Established
So I just wrote an email to a supp company trying to negotiate discounted pricing, and after their first response that they said:
"I can negotiate on price with you based on quantity. Let me know how much you were interested in and I'll work out a wholesale # for you.", I asked if they knew about the ban coming up rendering their stock illegal. This was their response:

"We are completely aware of the bill and all of the terms involved. We are also aware that what this means is retailers are stocking up like never before so the price of PH's are actually higher."

Seriously? Pretty sure you AREN'T aware of all the terms.
To play devil's advocate: they might be stocking up for the impending rush, then dump the stock or offload to a UK/EU distributor/sister company...

But you're totally right, it's technically illegal for them to have stock and borderline shady for a company to conduct business in this manner.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
To play devil's advocate: they might be stocking up for the impending rush, then dump the stock or offload to a UK/EU distributor/sister company...

But you're totally right, it's technically illegal for them to have stock and borderline shady for a company to conduct business in this manner.
Well, this company also claims their product is a test booster even though it has a PH in it. wink wink
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Lats and Traps

Neutral Grip Pull Ups / 45 Degree Reverse DB Flys, 45 secs. rest
BW x 10 / 10s x 12
BW x 8 / 15s x 8
BW x 7 / 15s x 8
BW x 6, BW x 2 / 20s x 5, 15s x 4

Bentover Overhand Rows / Skier Pulldowns, 30 secs. rest
185 x 6 / 50 x 5
185 x 5 / 50 x 5
165 x 6 / 50 x 5

Bentover DB Rows / Static Reverse Flys
75 x 6, 6 / 15s x 25 secs.
75 x 6, 6 / 15s x 22 secs.
70 x 6, 6 / 15s x 19 secs.

Wide Overhand Cable Rows to Underhand Cable Rows / Dip Hold Knee Raises
120 x 6, 120 x 5 / 10
120 x 6, 120 x 5 / 10
120 x 6, 120 x 5 / 10

Wide Grip Pull Downs, 4 sec. negs. / Suitcase Rows / Toe to Bar Leg Raises
140 x 6 / 55s x 6 / 6
140 x 6 / 55s x 6 / 6
140 x 6 / 55s x 6 / 6

Ran out of time due to having to go back home half way to the gym since I forgot my sneakers. I also had a wicked case of PWOS (pre workout sh!ts) that took up some time as well. Still felt pretty good though, like I got enough work in. I could have done more though. My arms were pretty pumped and forearms were road mappy. My abs were showing pretty well in the mirror too while I was shaving. I should be able to get "before" pics up here in the next day or 2.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
I'll be taking tomorrow off since almost my entire body is sore at the moment.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
TheMovement

TheMovement

Well-known member
Awards
4
  • RockStar
  • Established
  • Best Answer
  • First Up Vote
Man epic session, looking like the funs beginning.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
So I know I said I wasn't going to lift today, but after reading Thibadeau's article yesterday I was inspired to do some arm work after working my back yesterday. I do have to admit that I felt a little like a douche doing my first strictly arm day in over 8 years. I threw in delts to try and break it up and me feel less douchey. Plus I want to take as much advantage of the potential synthesis from this stuff as I can.

Standing Cable Curls, Wide grip / Seated DB OHP, 45 secs. rest
35 x 15 / 40s x 12
35 x 15 / 40s x 12
40 x 12 / 45s x 10, 40s x 3

Standing Cable Upright Rows / High Pulley Tri Exts., 45 secs. rest
65 x 12 / 50 x 12
70 x 12 / 60 x 12
70 x 10, 60 x 3 / 60 x 10, 50 x 4

Seated Cable Precher Curls / Seated BB OHP, 30 secs. rest
45 x 12 / 65 x 12
45 x 11 / 75 x 8, 65 x 4
45 x 10, 35 x 3 / 65 x 10

Everything from my neck down was pumped beyond belief. I haven't had an arm pump like this in a VERY long time. I may actually start doing an arm day once a month, maybe even a little more often.

Rope Cable Hammer Curls / Low Pulley OH Rope Tri Exts. / DB Laterals, 30 secs rest
60 x 12 / 60 x 12 / 15s x 12
60 x 12 / 60 x 12 / 15s x 12
60 x 12 / 60 x 12 / 15s x 12

Seated Incline DB Curls / Seated Incline OH DB Tri Exts. / Face Pulls, 1 min. rest
20s x 12 / 20s x 12 / 50 x 12
20s x 12 / 20s x 12 / 50 x 12
20s x 12 / 20s x 12 / 50 x 12

Upright DB Rows to DB OHP, 1 min. rest
40s x 8 - 40s x 8
45s x 7 - 45s x 7
50s x 6 - 50s x 6

Seated DB Hold, Knuckles Up to Static DB Wrist Curl, 45 secs. rest
75s x KU = 15 secs, WC = 20 secs.
75s x KU = 13 secs, WC = 18 secs.
75s x KU = 11 secs, WC = 16 secs.

Oddly enough when all was said and done I felt pretty good about my workout. Holding the steering wheel on my way home kind of sucked, but I liked the tired feeling, it has been a while since I've had that.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
So I won't have time until tomorrow to write up the full workout, but hit deads hard today and after 415 for 2 reps I hit a PR for 1 rep at 435 lbs.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Started out warming up a ton on the bike, my hip was feeling kind of stiff, but after a bit of LIGHT stretching and some mobility work everything seemed ok.

DLs / Single Leg Calf Raises
135 x 6 / BW x 8,8,8,8
225 x 6 / BW x 8,8,8,8
315 x 5 / BW x 8,8,8,8
365 x 3 / BW x 8,8,8,8
405 x 3 / BW x 8,8,8,8
415 x 2 / BW x 8,8,8,8
435 x 1 / BW x 8,8,8,8 (Weight PR)
315 x 3 / BW x 8,8,8,8
225 x 5 / BW x 8,8,8,8

Felt good getting back to deadlifts. It had a long time since I deadlifted. The 435 wasn't exactly easy, but I almost felt like I could have had another 10 or 20 lbs. on the bar. I did start to lose my grip a little at the top hold though. Need to add more grip work into my training again.

Leg Press, High Foot Placement / Leg Press Calf Raises to Standing Raises
568 x 8 / 586 x 6, BW x 12
658 x 8 / 658 x 4, BW x 12
748 x 8 / BW x 20
838 x 8 / BW x 20

DB SLDLs / Seated Smith Raises
75s x 10 / 275 x 15
75s x 10 / 275 x 15
75s x 10 / 275 x 15

Front Squats to Depth Jumps / DB Standing Calf Raises
135 x 3, BW x 3 / 45 x 12
185 x 3, BW x 3 / 45 x 12
185 x 3, BW x 3 / 45 x 12

I wanted to keep going but the gym was getting too crowded. It was getting harder to find free equipment. I was feeling super strong the whole way through though. Even on the Depth jumps I was still getting super high, or at least I felt like I was.
 
TheMovement

TheMovement

Well-known member
Awards
4
  • RockStar
  • Established
  • Best Answer
  • First Up Vote
Nice work man!
 
kenpoengineer

kenpoengineer

Well-known member
Awards
3
  • RockStar
  • Legend!
  • Established
Solid arm day and impressive DLs! Congrats on the PRs!
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
RegisterJr

RegisterJr

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
Awesome deads bro! Just damn...
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Still trying to play catch up.

Yesterday was chest and delts. No PRs, but my endurance is outrageous and I keep running out of time versus how much more work I could do.

Flat DB Bench / Reverse DB Flys
45s x 12 / 15s x 10
55s x 12 / 20s x 10
75s x 9 / 25s x 8
75s x 8 / 25s x 8
75s x 8 / 25s x 8

DB OHP / Slight Incline DB Flys, Underhand
45s x 10 / 20s x 8
50s x 8 / 20s x 8
55s x 7 / 20s x 7

Cable Flys, 2 sec. hold, 4 sec. negs. / Seated Face Pulls
High Pulley - 20s x 8 / 55 x 12
Mid Height Pulley - 20s x 8 / 60 x 12
Low Pulley - 20s x 8 / 65 x 11

The hold then the slow negative sucked, but could lord was my chest pumped up after all 3 sets.

Incline DB Press, 8 sec. negs. / Low Cable Alt. Reverse Flys
60s x 6 / 10 x 5, 5, 5, 5
60s x 6 / 10 x 5, 5, 5, 5
60s x 5 / 10 x 5, 5, 5, 5

The 8 sec. negatives were brutal! My arms were shaking pretty bad on the way down during the last set.

Neg. Only Dips / Toe to Bar Leg Raises / Seated BB OHP
BW x 8 / 6 / 85 x 6, rest 20 secs., x 3
BW x 8 / 6 / 85 x 6, rest 20 secs., x 3
BW x 7 / 5 / 85 x 6, rest 20 secs., x 3, 75 x 4

My shoulders were absolutely cooked at this point, and I felt like such a weakling only pressing 85 then 75.

CG BP / High Pulley Cable Crunches
135 x 6, 4 / 60 x 12
135 x 6, 4 / 60 x 12
135 x 6, 4 / 60 x 12

I really wanted to do a little more but the gym was getting crowded again and it wasn't worth the effort at that point. Sore a can be today though.
 
Dma378

Dma378

Legend
Awards
2
  • RockStar
  • Established
Nice session man. How long does a routine like this usually take you?
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Quads and Calves

Wasn't feeling as confident today going into a leg session. I felt like I was fairly recovered from the other day, but my hips were stiff again. They were a bit of an issue while getting busy with the lady night too. :thumbsdown:

I did mostly dynamic effort work today with every rep being about speed. Still managed to go kind of heavy like 225 for full ROM squats with a good speed going right to deep squat jumps. I pressed hard on leg press as well almost getting the sled to come off my feet with 478, but again, couldn't go super heavy. I did work out for almost and hour and half, but there's so much to type and I don't have that kind of time right now. I'll hopefully be able to catch that up later today.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Nice session man. How long does a routine like this usually take you?
Just about an hour. My rests aren't very long. The girl at the front desk gives me a hard time because my workouts are so short.
 
Dma378

Dma378

Legend
Awards
2
  • RockStar
  • Established
Just about an hour. My rests aren't very long. The girl at the front desk gives me a hard time because my workouts are so short.
Lots of volume in a short amount of time, she must not be watching what you're doing. Your workouts are simile to mine with all the Super Sets and short rest times in an hour.
 
mountainman33

mountainman33

Well-known member
Awards
2
  • RockStar
  • Established
Lots of volume in a short amount of time, she must not be watching what you're doing. Your workouts are simile to mine with all the Super Sets and short rest times in an hour.
I like doing it that way cuz you get metabolic conditioning on at the same time. I've found my cardio system is so much more efficient now going it that way.
 
Grayson

Grayson

Well-known member
Awards
1
  • Established
I like doing it that way cuz you get metabolic conditioning on at the same time. I've found my cardio system is so much more efficient now going it that way.
Vince Gironda called it "the honest workout." It's great for conditioning and strength.
 

Similar threads


Top