DreamWeaver
Legend
Don't grip the bar too tightly when you do curls and let your wrists bend back, better contraction and less forearm.
KLEEN Stays STOKED! between stacks. (Sponsored)
- Thread starter MrKleen73
- Start date
Don't grip the bar too tightly when you do curls and let your wrists bend back, better contraction and less forearm.
DreamWeaver
Legend
Who would marry them ... lol
thundergod
Well-known member
I prefer an EZ curl bar when doing my reverse-grip rows for the same reason as yours. A straight bar puts a lot of un-needed stress on my wrists and forearms.
thundergod
Well-known member
Both very good points. And I use the "Gorilla Stance" as well. Sorta resembles a kung-fu horse stance. I get better leverage standing like that.
DreamWeaver
Legend
A_I_Sports_Nutrition
AI Sports Nutrition
All this gorilla talk is getting me fired up before I head to the gym!!!!!
oufinny
Well-known member
Kill it Pembroke!
DreamWeaver
Legend
And he doesn't mean go out and shoot a Gorilla... :tongue2:
MrKleen73
Legend
I am eating and I sure am glad I had pork loin in my mouth and not oatmeal. It may have went up my nose. I was not expecting that! LOL
Army Guy
Well-known member
ok... a pork loin IN your mouth... I'm sure Rob or SB can find a pretty good vid for that one!!! I my friend am leaving it alone :smirk:
oufinny
Well-known member
I too chose to look the other way on that one... just so many ways it could go the wrong way for Kleen, LOL! :sad6:
A_I_Sports_Nutrition
AI Sports Nutrition
LMAO workout was great but damn cardio was tough to many of the morning ladies doing their thing on the cardio equipment. It did bring out a gorilla urge.:Eyecrazy:
MrKleen73
Legend
HaHa it frightens me that they might have something innapropriate laying around regarding pork and oral situations.
Did you mean plenty of vid of mouths full of meat, that isn't quite the same thing is it? I kid, I kid! Don't come :AR15firing: :AR15firing: :AR15firing: for me guys...
Aww c'mon guys, I can't fire back at ya if you don't take direct aim. Those were warning shots... LOL Thanks for the leniency this time...
Yeah every once in a while this good loking hispanic woman gets on the eliptical in front of me in those stretch pants. Simply marvelous well rounded J-Lo type azz. I often go into a trance there, enjoying myself more as she begins to glisten with sweat. Damn STOKED! it is gonna get me in trouble.
MrKleen73
Legend
Double update.
Yesterdays workout was a good one. Like I sad before i am feeling my weights out. Honestly I think I should have just went with about 60% of my estimated 10 rep max at normal speed and I would have been pretty good for weight to use. It is amazing how much that speed difference effects my strength. I have to admit that slow positives are much more taxing on the CNS than slow negatives. It is easier to do a slow negative than to control your power output in a slow steady manner against resistance. Simply increasing your resistance on the negative is so much easier. I do a lot of times at a 2-0-2 tempo, but the 3-0-1 tempo seems harder to me. I guess it is the same TUT but it takes more out of me just moving the extra second over to the concentric phase.
Workout 4
5 sets on first 2 exercises supersetted.
Standing Arnold Press - 25x10, 45x10, 45x10, 45x10, 45x9 - As you can see I didn't quite make it here. the last 3 of the 4rth set were just DB Press, I couldn't rotate it anymore and move slowly. This has got to be one of the most punishing movements when doing the 3 second concentric movements. I changed to regular presses but kept tempo. I got 3 A.Presses on 5th set and then changed to normal and sped up at the end and still could not complete it. WOW, shoulders were looking HUGE!!!
DB Curls - 25x10, 25x10, 25x10, 25x10, 25x10 - Man these were burning so bad by the time I finished my last set. It is such a good and painful feeling to have the burn again. It has been a couple years since I really felt it much.
2 Drop sets on the rest
Incline Bench - 175x10 > 145x5 > 95x6 - I put this here because I wanted this workout in particular to be demanding on the shoulders. I really want to see improvement in the caps and am trying for shoulder synergy here. I get great anterior delt involvement on these. The slow reps were awesome. As you can see ofter the first push my shoulders didn't have much more then everything fell on the chest during the drops and things got nice and hard.
Incline DB lateral raise - 17.5 > 10x10 > 5x11 - Once again, pushing for shoulder developement in this workout.
Rope Tricep Ext - 130x11 > 100x7 > 70x5 - I got a nice squeeze on these. I have to try not to go too deep into the movement so I don't overstretcth the tendon so I probably went to about 1-2 inches above 90 degrees. Felt great, was impressed with initial weight for reps to at that speed. I have not done these in a very long time. Was pumped to the gills back there after it was all said and done.
Leg Press - 405x15 > 315x15 > 225x15 - Man what a difference from doing 405 with the sleeve at higher speeds, and without at lower speeds. I am going to stick with this weight for now and just increase reps to 20 before moving up so I know my legs are ready for it. However I have to say 405 at the slow speed was pretty challenging coming up on 12 reps, and getting to 15 was a decision to be made. I was alos probably doing a 2 second negative on this to be safe. Changing directions quickly under the weights tweaks the quad / tendon issue a little.
Today was a cardio day not too much to mention, 45 minutes walking on treadmill. 398 cals.
Other things of noteworthy mention.
Libido is still up as always with STOKED!, I started taking Receptor to clean my androgen receptors. Want to have em fresh for when I start my SWOLE Stack after a month of HGH Pro.
Me tightening up my diet appears to be showing some results. I am covered in body hair right now so everything takes a little longer to show but I am definitely seeing some things tighten up. The fat pockets under my chest are going down a little. My obliques and serratus are tightening up more and I am getting the indention starting down the center of my abs. This is the last thing that starts to come in before the visibilty of my abs goes from them being somewhat noticieable to me having a good set of abs.
I plan to post up my first pics of the prep perhaps this weekend. Once I begin to post it will be about every 2 weeks. I have not done my body fat during this run, only going off what I see in the mirror so far. I had to many ups and downs on diet and injury and everything this month so I expect to be about the same bodyfat as in the beginning. I let it go a little in the middle then recovered mentally from well I would call it a depression at not being able to do the show in May due to my injuries. Heck, thinking I wouldn't be able to do the July show for that matter. I think most people would think that is silly but if they have not undertaken that challenge, and realize A) how rewarding it is, and B) how emotionally charged and psyched you have to get yourself to commit to that. It is a loss equalled to any important thing in your life being suddenly stripped from you. Not a person or loved one... but any one thing / function you hold inportant in your life. That is what it is like. Everything I did last year was to prepare for that show and letting it go messed me up in the head pretty good. Bad enough I decided I had to work through this and compete in July or I was going to keep sinking into complacency and that is not allowed. So I have kicked my own ass and am all in gear and will be starting prep log Saturday, Pics, BF, I would take measurements but that would only serve to get into my head. I know the circumference is going to go down on every measurement so I don't need to be reminded of it every week or two. I still haven't quite decided how I am going to log this prep. If I will do one log for the prep with mini logs in it for the products I am using or simply make a new log when I start a new stack. I will be running HGH Pro soon as it gets here. Even if I have a day or two left of STOKED! I am starting the HGHPro when it arrives and will be logging it's effects no matter where I am logging it.
Now since it is thankfully a slow day, I am going to also have an opportunity to get you more STOKED!
She is very sexy just caught my eye.
Invalid Link Removed
And a little Asian Cuisine. So Sexy.
Invalid Link Removed
Army Guy, I think she is out of uniform, do you want to handle that issue?
Invalid Link Removed
Yesterdays workout was a good one. Like I sad before i am feeling my weights out. Honestly I think I should have just went with about 60% of my estimated 10 rep max at normal speed and I would have been pretty good for weight to use. It is amazing how much that speed difference effects my strength. I have to admit that slow positives are much more taxing on the CNS than slow negatives. It is easier to do a slow negative than to control your power output in a slow steady manner against resistance. Simply increasing your resistance on the negative is so much easier. I do a lot of times at a 2-0-2 tempo, but the 3-0-1 tempo seems harder to me. I guess it is the same TUT but it takes more out of me just moving the extra second over to the concentric phase.
Workout 4
5 sets on first 2 exercises supersetted.
Standing Arnold Press - 25x10, 45x10, 45x10, 45x10, 45x9 - As you can see I didn't quite make it here. the last 3 of the 4rth set were just DB Press, I couldn't rotate it anymore and move slowly. This has got to be one of the most punishing movements when doing the 3 second concentric movements. I changed to regular presses but kept tempo. I got 3 A.Presses on 5th set and then changed to normal and sped up at the end and still could not complete it. WOW, shoulders were looking HUGE!!!
DB Curls - 25x10, 25x10, 25x10, 25x10, 25x10 - Man these were burning so bad by the time I finished my last set. It is such a good and painful feeling to have the burn again. It has been a couple years since I really felt it much.
2 Drop sets on the rest
Incline Bench - 175x10 > 145x5 > 95x6 - I put this here because I wanted this workout in particular to be demanding on the shoulders. I really want to see improvement in the caps and am trying for shoulder synergy here. I get great anterior delt involvement on these. The slow reps were awesome. As you can see ofter the first push my shoulders didn't have much more then everything fell on the chest during the drops and things got nice and hard.
Incline DB lateral raise - 17.5 > 10x10 > 5x11 - Once again, pushing for shoulder developement in this workout.
Rope Tricep Ext - 130x11 > 100x7 > 70x5 - I got a nice squeeze on these. I have to try not to go too deep into the movement so I don't overstretcth the tendon so I probably went to about 1-2 inches above 90 degrees. Felt great, was impressed with initial weight for reps to at that speed. I have not done these in a very long time. Was pumped to the gills back there after it was all said and done.
Leg Press - 405x15 > 315x15 > 225x15 - Man what a difference from doing 405 with the sleeve at higher speeds, and without at lower speeds. I am going to stick with this weight for now and just increase reps to 20 before moving up so I know my legs are ready for it. However I have to say 405 at the slow speed was pretty challenging coming up on 12 reps, and getting to 15 was a decision to be made. I was alos probably doing a 2 second negative on this to be safe. Changing directions quickly under the weights tweaks the quad / tendon issue a little.
Today was a cardio day not too much to mention, 45 minutes walking on treadmill. 398 cals.
Other things of noteworthy mention.
Libido is still up as always with STOKED!, I started taking Receptor to clean my androgen receptors. Want to have em fresh for when I start my SWOLE Stack after a month of HGH Pro.
Me tightening up my diet appears to be showing some results. I am covered in body hair right now so everything takes a little longer to show but I am definitely seeing some things tighten up. The fat pockets under my chest are going down a little. My obliques and serratus are tightening up more and I am getting the indention starting down the center of my abs. This is the last thing that starts to come in before the visibilty of my abs goes from them being somewhat noticieable to me having a good set of abs.
I plan to post up my first pics of the prep perhaps this weekend. Once I begin to post it will be about every 2 weeks. I have not done my body fat during this run, only going off what I see in the mirror so far. I had to many ups and downs on diet and injury and everything this month so I expect to be about the same bodyfat as in the beginning. I let it go a little in the middle then recovered mentally from well I would call it a depression at not being able to do the show in May due to my injuries. Heck, thinking I wouldn't be able to do the July show for that matter. I think most people would think that is silly but if they have not undertaken that challenge, and realize A) how rewarding it is, and B) how emotionally charged and psyched you have to get yourself to commit to that. It is a loss equalled to any important thing in your life being suddenly stripped from you. Not a person or loved one... but any one thing / function you hold inportant in your life. That is what it is like. Everything I did last year was to prepare for that show and letting it go messed me up in the head pretty good. Bad enough I decided I had to work through this and compete in July or I was going to keep sinking into complacency and that is not allowed. So I have kicked my own ass and am all in gear and will be starting prep log Saturday, Pics, BF, I would take measurements but that would only serve to get into my head. I know the circumference is going to go down on every measurement so I don't need to be reminded of it every week or two. I still haven't quite decided how I am going to log this prep. If I will do one log for the prep with mini logs in it for the products I am using or simply make a new log when I start a new stack. I will be running HGH Pro soon as it gets here. Even if I have a day or two left of STOKED! I am starting the HGHPro when it arrives and will be logging it's effects no matter where I am logging it.
Now since it is thankfully a slow day, I am going to also have an opportunity to get you more STOKED!
She is very sexy just caught my eye.
Invalid Link Removed
And a little Asian Cuisine. So Sexy.
Invalid Link Removed
Army Guy, I think she is out of uniform, do you want to handle that issue?
Invalid Link Removed
A_I_Sports_Nutrition
AI Sports Nutrition
Great workout. Kleen your killing me with the pics but please keep them coming I am a glutton for punishment.
DreamWeaver
Legend
Slow movement isolation for me next I think...
MrKleen73
Legend
C'Mon pull rank, I am thinking burpees and mountain climbers while we all supervise her form making sure she does them correctly.
Yea the slow contractions are intense. You have to check the ego at the door though.
I tried to get a lil something in there for everyones taste as I go...
Doug I am sure you have done thse before but going back to them feels brand new to me since it has been a long while since I used that rep tempo. I am actually contemplating doing German Volume Training after this show. 2-0-4 tempo on that one. I KNOW I can put on mass and stay lean on that one too. I honestly don't think any other workout has given me the DOMS GVT does. I am even contemplating doing this now so I have longer recovery periods between bouts of exercise but that would also mean I may have to increase my cardio.
DreamWeaver
Legend
Well your probably going burn more fat during recovery than you are during a workout anyway, so maybe a little more ease it up till your comfortable I guess. Slow motion aches like hell but only works the muscles and rests the joints. I find once a adjust though I am ok the first week is hell...
What I want to do is isolated Giant sets with 3-1-2 or something of the nature, I may extend the negative depending on the exercise as some have longer negatives that others. It's perfect for when your weight is down and you don't have the same power and energy as you did when you were heavier. Also using isolated movements you get the opportunity to hit each muscle the way you want.
thundergod
Well-known member
That bitch looks downright mean. I love it.
That way I can fight her before I f*cked her. :chairshot: :trout:
p: :hump:
John Smeton
Legend
Thats interesting the slow positive. nice workout. how many weeks out are you?
thundergod
Well-known member
They've been working on their site for a few days now. And at this juncture, they really have it screwed up!!! :irked:
MrKleen73
Legend
But do you like the scene, if not familiar it goes straight into a sex scene at the end.
SilentBob187
Well-known member
:drive:
MrKleen73
Legend
Oh Man that is gonna burn!!!!! DW is all beast mode!!! The burn on isolation movements is so much deeper. Then in a giant set the lactic acid is going to be so high.... So you are going with another split. I really think the full body workouts help with the cutting but the splits allow more recovery. Man it is so hard to figure it all out. So many great ways to do things. I really wish I was feeling well enough to be using my own workout at this point. It is just so optimized for a prep. Every workout is carb depleting. Man, finding the most anabolic workout that will stress the joints and tendons the least is going to have to be my main concern this time around.
A_I_Sports_Nutrition
AI Sports Nutrition
It burns sooooooo good though!!!!!
MrKleen73
Legend
Rough workout today. Will change to a split...
Hey guys, I have a bunch of things to tell you all. First I was so dragging azz this morning. I took 1.5 scoops of Jack3d and 1 scoop of AS-GT and waited a little bit and went to the gym. I know AS-GT would work better taken earlier and alone then the Jack3d but that wasn't an option and I was so beat I need the quick energy. I was just off my game all morning before the gym and even once there it took me forcing the issue to get into a zone. YET, I did get into the zone. My workout was shortened due to limited time and some elbow pain.
Here is how the workout went down.
First 2 super-setted for 5 sets each.
Dead Lifts - 135x10, 245x10 x 4 sets up 20 lbs from last time. up 1000 lbs total volume.
Standing Military press BN - 65x10, 95x10 x 4 sets. Same weight as last time, had to go at regular speed to complete last set. While taking off a 10 lb weight after my first heavier set of deads I did overhand grip, my elbow tweaked and I almost dropped the weight. It was just the perfect motion to aggravate it. It did not hurt like that again the rest of the workout but did ache a little and become sensitive by the end of back work so I did not go on to the arm movements. Same total volume.
Decline Bench - 105x12>80x10>45x7 last week was 95x12>55x10>40x7, upped weight each portion of lift and still matched reps. Excellent contraction and pump achieved immediately.1970 VS 2375 = 405 lbs increase in volume per side.
WG Lat pull downs. 150x12>120x7>90x8 - Last time was 135x13>105x10>60x7 The difference in volume of weight here made up for the 2 missing reps. 3225 vs. 3360 up 145 lbs total volume
Well like I said I had to stop. My elbow was hurting a little and I didn't want to make it worse with arm work. My triceps had been pushed pretty hard and I got my biceps pretty good last workout. Now the fun begins. I have to choose a workout plan or create one to use for the next while. I can not keep up with the frequency of full body workouts due to the tendons so I am going to do a split routing limiting how often the arms get hit in a week. I haven't done much volume in a while so I may go with 3 exercises per body part and 2 body parts per workout or something. Perhaps 4 of a major body part and 2 for arms. I think I may revisit pre-exhaust techniques like I did during my last prep when this issue arose but far worse... The show must go on!!!!
Oh yeah I almost forgot, me cutting carbs in half this week has resulted in some significant weight loss. A lot of it water weight due to less glycogen but we all know water weight is a part of LBM so I have to relax and not take the LBM drop as a bad thing it is expected switching nutrient rations. Weight will shoot up 2-4 lbs after my first carb up meal next week. I am going back to the same diet I was on last year for this show. I may change the meal frequency a bit but cals and ratios will be pretty much along the same lines. Starting the diet now will give me 4 months to learn how my body is going to handle the carb up periods. Anyway along with this sudden weight loss the circumference of my waist line dropped considerably this week as well. I have a good looking vein going over the top of my chest and into my shoulder on one side now and another starting to show on the other side. My oblique's and the line from the abdomen to the hips has completely separated into the nice V. I have a new branch on one of the veins in my left bicep, and am getting the spider web type veins going across the inside of my biceps whether pumped or not. They def stand out when pumped but even if not you can now see them there. I would say I lost at least an inch and a half of circumference in my stomach by lowering carbs. This is not a ridiculously low level either. I was getting in about 180-280 a day depending on if a lift day or not. Now I am about 100-150, next week it will break down a little further but not a full blown keto diet at any point.
Current weight 195 no shoes...
Hey guys, I have a bunch of things to tell you all. First I was so dragging azz this morning. I took 1.5 scoops of Jack3d and 1 scoop of AS-GT and waited a little bit and went to the gym. I know AS-GT would work better taken earlier and alone then the Jack3d but that wasn't an option and I was so beat I need the quick energy. I was just off my game all morning before the gym and even once there it took me forcing the issue to get into a zone. YET, I did get into the zone. My workout was shortened due to limited time and some elbow pain.
Here is how the workout went down.
First 2 super-setted for 5 sets each.
Dead Lifts - 135x10, 245x10 x 4 sets up 20 lbs from last time. up 1000 lbs total volume.
Standing Military press BN - 65x10, 95x10 x 4 sets. Same weight as last time, had to go at regular speed to complete last set. While taking off a 10 lb weight after my first heavier set of deads I did overhand grip, my elbow tweaked and I almost dropped the weight. It was just the perfect motion to aggravate it. It did not hurt like that again the rest of the workout but did ache a little and become sensitive by the end of back work so I did not go on to the arm movements. Same total volume.
Decline Bench - 105x12>80x10>45x7 last week was 95x12>55x10>40x7, upped weight each portion of lift and still matched reps. Excellent contraction and pump achieved immediately.1970 VS 2375 = 405 lbs increase in volume per side.
WG Lat pull downs. 150x12>120x7>90x8 - Last time was 135x13>105x10>60x7 The difference in volume of weight here made up for the 2 missing reps. 3225 vs. 3360 up 145 lbs total volume
Well like I said I had to stop. My elbow was hurting a little and I didn't want to make it worse with arm work. My triceps had been pushed pretty hard and I got my biceps pretty good last workout. Now the fun begins. I have to choose a workout plan or create one to use for the next while. I can not keep up with the frequency of full body workouts due to the tendons so I am going to do a split routing limiting how often the arms get hit in a week. I haven't done much volume in a while so I may go with 3 exercises per body part and 2 body parts per workout or something. Perhaps 4 of a major body part and 2 for arms. I think I may revisit pre-exhaust techniques like I did during my last prep when this issue arose but far worse... The show must go on!!!!
Oh yeah I almost forgot, me cutting carbs in half this week has resulted in some significant weight loss. A lot of it water weight due to less glycogen but we all know water weight is a part of LBM so I have to relax and not take the LBM drop as a bad thing it is expected switching nutrient rations. Weight will shoot up 2-4 lbs after my first carb up meal next week. I am going back to the same diet I was on last year for this show. I may change the meal frequency a bit but cals and ratios will be pretty much along the same lines. Starting the diet now will give me 4 months to learn how my body is going to handle the carb up periods. Anyway along with this sudden weight loss the circumference of my waist line dropped considerably this week as well. I have a good looking vein going over the top of my chest and into my shoulder on one side now and another starting to show on the other side. My oblique's and the line from the abdomen to the hips has completely separated into the nice V. I have a new branch on one of the veins in my left bicep, and am getting the spider web type veins going across the inside of my biceps whether pumped or not. They def stand out when pumped but even if not you can now see them there. I would say I lost at least an inch and a half of circumference in my stomach by lowering carbs. This is not a ridiculously low level either. I was getting in about 180-280 a day depending on if a lift day or not. Now I am about 100-150, next week it will break down a little further but not a full blown keto diet at any point.
Current weight 195 no shoes...
VolcomX311
Legend
That's exhausting, to hit deads with 10 reps across. I'll be doing the same thing now that I'm in a cut. I don't have the sugars to pull big 5 numbers (at least I don't think so?).
Nice work Kleen. Hopefully you earned some solid DOMS with that.
MrKleen73
Legend
Thanks Bro and that was with the 3 second up to full lockout and squeeze one second down. It was brutal, on top of that with the octagon shaped weights I could only touch the floor but not let the weight settle or it would rock on me to level itself. Supersetting those with the Shoulder Press was a beast.
Oh by the way man I can't wait to see you after a cut! You have great shape and volume to your muscle.
Oh by the way man I can't wait to see you after a cut! You have great shape and volume to your muscle.
A_I_Sports_Nutrition
AI Sports Nutrition
Nice workout. Watch that elbow.
VolcomX311
Legend
Gracias.
I superset dead lifts by following up with heavy wheezing. I've gone to doing the stop & pause between reps method as well. Considering I don't use wraps anymore, it's a harder lift, but more achievable with a raw grip from that sec of release at the bottom.
MrKleen73
Legend
Yeah when going heavy that is how I do it. With this weight I made it all the way to 5 th set and 8th rep before having to let go for a second and shake out a hand cramp.
MrKleen73
Legend
oufinny
Well-known member
Pretty sure I read it... good thing my memory is good, I don't want to fail! :suspect:
VolcomX311
Legend
Pink Magic sounds like a porn. Its USP's new test booster right?
MrKleen73
Legend
I don't think it is actually supposed to be a test booster but I could be wrong. It is there new anabolic agent, not sure if androgenic or not I read so much in that initial thread about it.
MrKleen73
Legend
Not yet, You? I am hoping to be able to start it by Monday if it arrives. If coming from Dallas it shouldn't take long to get to Houston. Not sure where it is shipping from though.
Army Guy
Well-known member
I will wait for a few more weeks to begin. Want to get the last few weeks of this ASGT its due, and so far it deserves all!!! Think I will take a 7-10 days pause of ASGT when starting the Pink to get the pink in the system and the ASGT out, and then combine the 2 for the last 3 weeks. Should be an AMAZING ride!!!
Oh, and I have a special treat on the way to my house...
muahahahahaha something right up your alley Kleen!!!
Oh, and I have a special treat on the way to my house...
muahahahahaha something right up your alley Kleen!!!
MrKleen73
Legend
Oooo I would say do tell but I beleive you would have if you could have.
A_I_Sports_Nutrition
AI Sports Nutrition
thundergod
Well-known member
Correct. If he tells us, he'll have to kill us. :AR15firing: :dead1:
MrKleen73
Legend
New Split, and Stats, still have a little STOKED! then on to HGHpro
Okay so I have a new 3 day split I am working off of. Todays workout had a little more volume than I could get away with in my morning workout but it was a phenominal workout. Everything was a 2-0-2 tempo and felt great, easy to control up and down because I didn't have to conetrate on two separate speed counts. By the time I got to shoulders it was running a little longer than I wanted to alot time to but this was also figuring out weights finding replacent machines because it was at a busier time than our normal workout. Wide Grip bench was going to be decline but it was busy. It just so happens the contraction was so nice on the wides I am leaving them in instead amd maybe replace the straight arms with cable crossovers to get lower chest more instead. I real love crossovers anyway...
Workout 1 4-5-10
Chest
DB Low Incline Bench - 35x12, 60x12, 60x10, 60x8 - These felt great I used my sleeve and it kept everything so tight. I was really impressed.
HS Wide Chest Press per side - 105x12, 105x10, 105x9 - As I mentioned about did these because decline bench was busy but going to keep here the contaction was so complete and had a slight decline motion to it as well. Almost like a cable crossover just that you can go heavier on...
Straight Arm Fly or pec deck - 180x12, 180x8, 180x7 > 120x7>70x7 - This was slow too but an all out effort even moreso because tendon was not being pushed.
Back
U.H.G. Dorian Row - 85x15, 135x12, 145x12, 145x9 - Oh the squeeze Feel the burn. I did not allow any body english because the tempo of 2-0-2 does not allow for momentum nor body english. My shoulders dise rise noticeably as I sinched in my traps and middle back to complete the move with every muscle fiber on my back flexed fully. That was completing a rep and it felt fuggin awesome!
Wide Grip Pull Down - 135x9, 135x6, 120x7 As you can tell by the weight drop the volume had me biting of more than I could chew. Next time we make it to 3rd set at 135 too. Baby Steps.
DB Pull Overs - 80x10, 80x8 > 47.5x5 Man these just felt great, I have to say my chest was so pumped up I looked huge holding the dumbell diamond gripped over my pumped chest. When I am a bit leaner I will have my wife take a picture of me doing them with chest pumped it looks pretty sick.
Shoulders
Standing Military Press - 115x11, 115x6 - By this time I realized the program had gotten long and we needed to speed it up and make some adjustments for when we did this in the morning on trunkated time frames.
HS Front Shoulder Press - 95x7, 85x4 as yo can tell by the drop in weight again I was giving it my all and it was taking it from me but with great reisistance...
Lateral Raises - 90x9, 90x5 > 45x7 - These felt great and I knew they were also the end. I was worn out and battle torn buy the end of this one guys. I will get my stamina for more sets per body part quickly and even with at 2-0-2 tempo we will see some strength increases and composition improvements. Speaking of. I will put my current stats below.
Here is a peak at the split and exercises choices I came up with. I am very pleased with todays workout. VERY!
Tempo 2-long enough to squeeze at peak-2, I do a shoulder specific warmup before any upper body work. Including lightely weighted multidirection rotations, rotator cuff exercises and even some core activation. Due to this and the lighter weight being used no more than one warm up is needed. The First exercise of bodypart gets 1 Warmup and 3 worksets. The second and third exercises the joints are already adequatey warmed up and there is no need for further warm ups sets. Unless the exercise is new, or challenging you should not need an exercise specic warm up to get your CNS ready to change exercises or angles. I digress the second and 3rd will have 2 worksets each but the third exercise which is an isolation movement in all cases will be accompanied by a double drop set.
Workout 1 CHest Back and Shoulders
Chest
DB Incline low, HS Wide Bench, Cable Cross Overs DS
Back
Dorian Row, Wide Grip Pull Down, Pull Overs DS
Shoulders
Standing Military Press, Front Shoulder Press, Lateral Raises DS
Workout 2 Legs & Abs
Quads
Leg Press, Front Squat, Leg Extension DS
Hamstrings
Stiff Legged Dead Lift, Lying Leg Curl, Seated Leg Curl DS
Calves
Donkey Calf raise DS, Bent Knee Raise DS
ABS
Drawbridges 3 sets DS knee raises
Workout 3 Arms Traps
Traps
Rack Dead Lifts, HS SHrugs, Rear Delt Machine DS
Biceps
Oly Curls, Preacher Curls, Pin wheel curls DS
Triceps
Close Grip Bench, Skull Crushers, Cable Extensions
I chose rack deads for not only what they will do for my traps but the rest of my back thickness without taxing my lower back as much and offering my knee tendon stimulus to grow as well. I will be using wraps for sure on these and probably holding for 3-5 seconds at top. They will also increase the energy expenditure of the workout.
If anybody wants to use it feel free just say you snagged it from me. I split it for maximum recovery for my arms and in some places there may be better choices for you but for me these selections work well.
Body Composition as of Saturday morning. I lost some LBM and fat but the LBM was expected due to dropping my carbs in half. However that is only water and glycogen. I am sure after Wednesday nights refeed I will be pushing 198-199 in the morning, and looking tighter and more cut. I have lost a lot od VAT recently and it is making me think it might be good to incorporate VAT attack right now to get the circumference of my stomach down as quickly as possible allowing more time for my skin to tighten in the end.
Pectoral - 5mm
Abdomen - 14mm
Quadricep - 5mm
TOTAL - 24
Bodyweight - 195
% Bodyfat 7.94
lbs Bodyfat 15.48
% Lean Mass 92.06
lbs Lean Mass 179.52
Okay so I have a new 3 day split I am working off of. Todays workout had a little more volume than I could get away with in my morning workout but it was a phenominal workout. Everything was a 2-0-2 tempo and felt great, easy to control up and down because I didn't have to conetrate on two separate speed counts. By the time I got to shoulders it was running a little longer than I wanted to alot time to but this was also figuring out weights finding replacent machines because it was at a busier time than our normal workout. Wide Grip bench was going to be decline but it was busy. It just so happens the contraction was so nice on the wides I am leaving them in instead amd maybe replace the straight arms with cable crossovers to get lower chest more instead. I real love crossovers anyway...
Workout 1 4-5-10
Chest
DB Low Incline Bench - 35x12, 60x12, 60x10, 60x8 - These felt great I used my sleeve and it kept everything so tight. I was really impressed.
HS Wide Chest Press per side - 105x12, 105x10, 105x9 - As I mentioned about did these because decline bench was busy but going to keep here the contaction was so complete and had a slight decline motion to it as well. Almost like a cable crossover just that you can go heavier on...
Straight Arm Fly or pec deck - 180x12, 180x8, 180x7 > 120x7>70x7 - This was slow too but an all out effort even moreso because tendon was not being pushed.
Back
U.H.G. Dorian Row - 85x15, 135x12, 145x12, 145x9 - Oh the squeeze Feel the burn. I did not allow any body english because the tempo of 2-0-2 does not allow for momentum nor body english. My shoulders dise rise noticeably as I sinched in my traps and middle back to complete the move with every muscle fiber on my back flexed fully. That was completing a rep and it felt fuggin awesome!
Wide Grip Pull Down - 135x9, 135x6, 120x7 As you can tell by the weight drop the volume had me biting of more than I could chew. Next time we make it to 3rd set at 135 too. Baby Steps.
DB Pull Overs - 80x10, 80x8 > 47.5x5 Man these just felt great, I have to say my chest was so pumped up I looked huge holding the dumbell diamond gripped over my pumped chest. When I am a bit leaner I will have my wife take a picture of me doing them with chest pumped it looks pretty sick.
Shoulders
Standing Military Press - 115x11, 115x6 - By this time I realized the program had gotten long and we needed to speed it up and make some adjustments for when we did this in the morning on trunkated time frames.
HS Front Shoulder Press - 95x7, 85x4 as yo can tell by the drop in weight again I was giving it my all and it was taking it from me but with great reisistance...
Lateral Raises - 90x9, 90x5 > 45x7 - These felt great and I knew they were also the end. I was worn out and battle torn buy the end of this one guys. I will get my stamina for more sets per body part quickly and even with at 2-0-2 tempo we will see some strength increases and composition improvements. Speaking of. I will put my current stats below.
Here is a peak at the split and exercises choices I came up with. I am very pleased with todays workout. VERY!
Tempo 2-long enough to squeeze at peak-2, I do a shoulder specific warmup before any upper body work. Including lightely weighted multidirection rotations, rotator cuff exercises and even some core activation. Due to this and the lighter weight being used no more than one warm up is needed. The First exercise of bodypart gets 1 Warmup and 3 worksets. The second and third exercises the joints are already adequatey warmed up and there is no need for further warm ups sets. Unless the exercise is new, or challenging you should not need an exercise specic warm up to get your CNS ready to change exercises or angles. I digress the second and 3rd will have 2 worksets each but the third exercise which is an isolation movement in all cases will be accompanied by a double drop set.
Workout 1 CHest Back and Shoulders
Chest
DB Incline low, HS Wide Bench, Cable Cross Overs DS
Back
Dorian Row, Wide Grip Pull Down, Pull Overs DS
Shoulders
Standing Military Press, Front Shoulder Press, Lateral Raises DS
Workout 2 Legs & Abs
Quads
Leg Press, Front Squat, Leg Extension DS
Hamstrings
Stiff Legged Dead Lift, Lying Leg Curl, Seated Leg Curl DS
Calves
Donkey Calf raise DS, Bent Knee Raise DS
ABS
Drawbridges 3 sets DS knee raises
Workout 3 Arms Traps
Traps
Rack Dead Lifts, HS SHrugs, Rear Delt Machine DS
Biceps
Oly Curls, Preacher Curls, Pin wheel curls DS
Triceps
Close Grip Bench, Skull Crushers, Cable Extensions
I chose rack deads for not only what they will do for my traps but the rest of my back thickness without taxing my lower back as much and offering my knee tendon stimulus to grow as well. I will be using wraps for sure on these and probably holding for 3-5 seconds at top. They will also increase the energy expenditure of the workout.
If anybody wants to use it feel free just say you snagged it from me. I split it for maximum recovery for my arms and in some places there may be better choices for you but for me these selections work well.
Body Composition as of Saturday morning. I lost some LBM and fat but the LBM was expected due to dropping my carbs in half. However that is only water and glycogen. I am sure after Wednesday nights refeed I will be pushing 198-199 in the morning, and looking tighter and more cut. I have lost a lot od VAT recently and it is making me think it might be good to incorporate VAT attack right now to get the circumference of my stomach down as quickly as possible allowing more time for my skin to tighten in the end.
Pectoral - 5mm
Abdomen - 14mm
Quadricep - 5mm
TOTAL - 24
Bodyweight - 195
% Bodyfat 7.94
lbs Bodyfat 15.48
% Lean Mass 92.06
lbs Lean Mass 179.52
FlexW99
Well-known member
It's refreshing to see Wide Grip pulldowns at a weight thats respectable and I know you were controlling that weight like you know how.
Not sure why I feel the need to rant, but it's one of my peeves when folks are pulling down the stack with momentum and working biceps! And then to top it off, they slam the stack as the stack raises them off the seat! And then they look at me like they're supposed to be the boss or something. GTFO! :smite:
Excellent workout bro, and those caliper readings are phenom.