I will tell you what, this has been a fun ride. I have put on some muscle mass and built up a good amount of strength. Teaching myself to clean bulk and I am liking it. We are almost at the end of this run then it is on to an Asteroid Stack and a Blast of DC training. I hope to continue along the same path and add more muscle trhoughout the end of the year and depending on my composition maybe all the way through January, still allowing me an 16-18 week prep. Assuming I am within my target composition the first part of my prep may be just a recomp/slight cut, then pick up the pace a little later in the prep. We will see how things workout.
I will probably start my doses of Asteroid stack tomorrow to get a little bit of it starting in my system before the effects of the SWOLE Stack start to taper hopefully that will segway right into more lean mass. Enough about that let's get into the workout I just crushed.
Reps were done DC style regarding rep speed, explosive contraction and then a slower more controlled lowering of the weight.
Flat BB Bench - 135x15, 225x10, 245x6>185x7>135x10 Strength is really down on this from not doing it heavy in a while. A little retraining and I should be back up to some heavier weight or more reps.
Hammer Strength Isolateral Dorian Rows - 90x15, 135x6, 135x6>90x10>45x10 the last drop was done alternating sides while holding "non working hand" in back position flexing lat whole time instead of lowering it and doing other side.
Hammer Strength Isolateral Shoulder Press - 90x15, 135x4>115x3, 125x8>115x3>90x10
Overhead cable Triceps extension machine - 80x12, 70x15, 70x10>50x8>30x7
Icaarian Leg Press - 10 plates x15, 12plates x12, 16 plates x 10, 20 plates x 6>18p x3>16p x6>12p x8>8px12 All of these reps were very deep, knees to ears deep. I felt the fibers deep with in my thigh working that I have not felt in a while by going to the 20 plates. Felt great. Foot position was shoulder width and placement was lower middle of the platform to really hit quads.
Donkey Calf raise machine single legged - 4 plates x15 2 sets.
Interesting note, I woke up this morning and could just feel that my legs were bigger. They are touching more on the inside along the groin muscle. Also when I went to shower my legs were still so pumped I had a spider web of veins going through my thighs from the inside going up and spreading over my quads. Was pretty damn cool! Like I said i carry NO FAT on my legs so that is pretty cool and the extra size is noticeable to me.
Thanks for the compliments on my size, I feel thick. I know my legs are bigger for sure. Shoulder caps as well. Chest is fuller and arms are looking good for as little as I have done direct work on them.
