iparatroop
Well-known member
Here comes the "you're fired" part. Goddamn it.
Montego an Snagency tag-team with FINAFLEX in the corner
- Thread starter Montego1
- Start date
Montego1
Well-known member
Alllllright! Chest day. The program I have calls for shoulders on chest day as well but I was running short on time here and had to skip those. Also weight has officaly dropped below 210. 209.6 this morning and holding stead i think. I like what im seeing!
Hammer strength Incline Press (Paused in the whole on every rep to get a great stretch. Explosive press stopping just short of lockout to keep tension)
90x10
140x10
160x10
210x12
250x10
270x9
320x6
Dumbbell Incline Press (Same as above. Kept dumbbells wide for more tension)
75x6
90x6
110x8
110x7
Bench Press (No pause in the hole. Stopped short of lockout on these as well.)
185x14
185x14
Stretcher Pushups (Is that what they are called? Doing them with hands on elevated platforms and feet elevated on a bench. Deep stretches here. Felt like i was going to break.) Both sets to failure.
19
17
Good session. The heavy weights are wreaking havoc on me lol. Pump was like im used to from GVT but not bad. Defenitley feel "weak" after this session though.
Hammer strength Incline Press (Paused in the whole on every rep to get a great stretch. Explosive press stopping just short of lockout to keep tension)
90x10
140x10
160x10
210x12
250x10
270x9
320x6
Dumbbell Incline Press (Same as above. Kept dumbbells wide for more tension)
75x6
90x6
110x8
110x7
Bench Press (No pause in the hole. Stopped short of lockout on these as well.)
185x14
185x14
Stretcher Pushups (Is that what they are called? Doing them with hands on elevated platforms and feet elevated on a bench. Deep stretches here. Felt like i was going to break.) Both sets to failure.
19
17
Good session. The heavy weights are wreaking havoc on me lol. Pump was like im used to from GVT but not bad. Defenitley feel "weak" after this session though.
Montego1
Well-known member
snagencyV2.0
Legend
yuk I hate me some shoulders on chest day
I do it from time to time, but really not a fan
209 eh? damn brosef, I now weigh more than you? (210 here)
Montego1
Well-known member
Yep! Don't get cocky though
I could be 215 tomorrow with the right food intake 
But don't worry man I'm sure you are looking good and smooth at 210
wasme
Legend
I quite like shoulder/chest combo, but will admit hard to go as heavy on shoulders when already taxed from the chest workout.
eh?.... Am I rubbing off on you Steve?
snagencyV2.0
Legend
oh I have no doubt you are under 8% bud
hell I'm not too far off that mark, should be there in no time with a small tweak of the diet
smooth? well not grainy, but not smooth either .. you'll see, soon
snagencyV2.0
Legend
could beeh?.... Am I rubbing off on your Steve?
I had a dream last night I was playing hockey on an icy pond....
bean5er
Well-known member
I know you ran out of time but I highly recommend shoulders after chest, it's brutal for a bit but then it's on.
Nice session bud.
Awesome stuff right there ^^^
I quite like shoulder/chest combo, but will admit hard to go as heavy on shoulders when already taxed from the chest workout. eh?.... Am I rubbing off on you Steve?
Me as well ridiculous pump.
R
oh I have no doubt you are under 8% bud hell I'm not too far off that mark, should be there in no time with a small tweak of the diet smooth? well not grainy, but not smooth either .. you'll see, soon
I caught the smooth comment as well.
Sly little devil he is
snagencyV2.0
Legend
yeah he triesI caught the smooth comment as well.
Sly little devil he is
snagencyV2.0
Legend
hells yes - motivation today
"if it doesn't challenge you,
it doesn't change you."
"if it doesn't challenge you,
it doesn't change you."
MrKleen73
Legend
Make sure those are in the proper Finaflex 1-5 format and post them up!
I don't like pressing for shoulders after chest but I have to admit I am now a fan of how John Meadows constructs the chest & shoulders workouts. Typically not much pressing the Inclines take care of front delts then he hits medials and rears directly. So it compliments the two.
Yep you sure are!
Love the Rocky Movies, always motivating and inspirational!!! What do you all think about that new one coming out "Grudge Match" with Sly and De Niro and Kevin Hart? That one looks to be a good time and i bet the fight ends up being an all out brawl. I mean Rocky against The Raging Bull! Gotta be good!
[video=youtube_share;1bQSOBJCPQE]http://youtu.be/1bQSOBJCPQE[/video]
jimbuick
Legend
It looks hilarious.
snagencyV2.0
Legend
looks like an old-man jokefest, one-liners after another
hell i'll watch anything stallone puts out, and I long been a fan of deniro he's one of my fav actors
I think i'll go see that Christmas day, sounds like a plan
jimbuick
Legend
I'm thinking about seeing it then too.
gokix811
Well-known member
Montego1
Well-known member
snagencyV2.0
Legend
right on
unless you are traveling or having family function on that day, it can be pretty slow lazy & laidback kind of day for a lot of ppl
I've seen a movie on Christmas 2-3x now, is like our semi-new tradition (me & my son)
noYou are correct!
:hitwithrock:
yes they do a fine job, great fellas and easy to work with, both of themI think they deserve a Christmas bonus!
very pleased with their efforts, indeed!
IrishSoldier
Well-known member
Can't wait to see that movie, it'll be good. Also waiting for expendables 3 to come out. Arnold gettin back into shape!
bean5er
Well-known member
I'm excited to take my boy to see the new Thor
iparatroop
Well-known member
Save some money, put on a blond wig, show J your abs and tell him that's exactly what the movie is like. Then go feed the geese some sweet potato fries.
Montego1
Well-known member
Dragging ass today!
Was a night off G8, since I worked so damn late, and I didn't sleep well at all. Woke up about three times and just feel blaaaah.
No gym today since I didn't get much rest and actually got moving a little later then I would have liked.
About to down a couple PX BLACK and break out of the fog.
Surprisingly not sore at all today. Last night I could feel the fatigue in my chest on the drive home from work so I thought I would have some DOMS today, but nothing. Weeeeeeee!
Was a night off G8, since I worked so damn late, and I didn't sleep well at all. Woke up about three times and just feel blaaaah.
No gym today since I didn't get much rest and actually got moving a little later then I would have liked.
About to down a couple PX BLACK and break out of the fog.
Surprisingly not sore at all today. Last night I could feel the fatigue in my chest on the drive home from work so I thought I would have some DOMS today, but nothing. Weeeeeeee!
Montego1
Well-known member
But I want you to doubt me, I don't want you to believe
Cause this is something that I must use to succeed
And if you don't like me then fuk you!
Self esteem must be fuking shooting through-the-roof cause trust me
My skin is too thick and bullet proof to touch me
I can see why the fuk I disgust you
I must be allergic to failure cause every time I come close to it
I just sneeze, but I just go atchoo then achieve!
Eminem - Survival
Rock da fuk out
Cause this is something that I must use to succeed
And if you don't like me then fuk you!
Self esteem must be fuking shooting through-the-roof cause trust me
My skin is too thick and bullet proof to touch me
I can see why the fuk I disgust you
I must be allergic to failure cause every time I come close to it
I just sneeze, but I just go atchoo then achieve!
Eminem - Survival
Rock da fuk out
snagencyV2.0
Legend
no fancy words or lyrics from me
just some zatarain's four cheese with 96% lean beef, you see
I'm stayin clean,
lean and mean,
getting big, hard, chiseled, grainy, and ridiculously obscene
Invalid Link Removed
:cool2:
just some zatarain's four cheese with 96% lean beef, you see
I'm stayin clean,
lean and mean,
getting big, hard, chiseled, grainy, and ridiculously obscene
Invalid Link Removed
:cool2:
IrishSoldier
Well-known member
Time for you to start bompin old eminem again, he's too nice. His new album has a few good songs on it (survival is acceptable) o.o
Rap guru here, I got 300 gigabytes of old school rap and underground rap on my pc.. **** I even got French rap, Irish rap, Finnish rap, cuz fuk it.
Montego1
Well-known member
Just caught up. You guys are tough to keep up with!
Monty, those tri's are looking beefcake.
Snags, you better send me some of that Zataran's. Just throw it in an envelope, the cold weather will keep it fresh til it gets to me
Thanks Hyde! I've been focusing a lot on triceps since my bicep over powers them. Some good progress so far though.
Montego1
Well-known member
I've got all of his stuff but I've been jamming the new album since its fresh.
Montego1
Well-known member
Yes sir! Gotta be on your toes to keep up with the FREAKS!
Danb2285
Well-known member
Im not breezy or bean but ive never used the bands here's what Ive always used
MD legs phase 1
Lying leg curls
90 SEC rest add weight each round
2x20 warm up
15
12
8
Stiff leg DL
2 warm up sets
2x10
Leg press
3 sets of 10- 3 second negatives
Or
MD legs phase 2
Seated leg curl 1 min rest
2x20
1x14
1x12
1x10
1x35
Leg press 2 min rest
2 WU sets of 10
3x16 no lockout
Hack squat
4x8 pausing at bottom
DB SL DL
4x12
ATG squat
2x8
Last set 1.5's
Montego1
Well-known member
Got cha....the phase one I have calls for
Sldl 3 sets of 6
Leg press 3 sets of 8
Hack squats 1 set of 8 then another set of 8 with two drop sets
Step ups 2 sets of 10 on each leg
Leg curls 2 sets of 25
Danb2285
Well-known member
Right on. I got my phase 1 set up from his articles on Tnation i believe. And I'm pretty sure breezy helped me set up phase 2
snagencyV2.0
Legend
been there, done that
family is a mofo
lol mang, good to see you drop in dudeJust caught up. You guys are tough to keep up with!
Monty, those tri's are looking beefcake.
Snags, you better send me some of that Zataran's. Just throw it in an envelope, the cold weather will keep it fresh til it gets to me
rap guru eh..
well of course you got irish rap....your name (duh), apropos
I crack up laffing at some irish rap, it sounds so damn silly
yeah we don't fuk around
this
:hammer:
happy Friday ya'll .. local weather yesterday was -4 at rising (-20 with wind chill)
today will be a sunny & balmy upper 20s, before tomorrow arrives with 4-5" of white stuff
(sigh)
gotta love it
have I said how good I'm looking lately?
been trimming cal count down a smidge for short time to snap a current pic, prolly this w/e
bean5er
Well-known member
Lol awesome is all I have to say
Yes 3 sec negatives no lockout (constant tension). I wouldn't worry about bands till phase two or three.
The outline you posted looks correct just throw the 3 sec neg in on leg press and destroy your hammies first. Kick th intensity up
breezy11
Well-known member
Yeah, a 3 sec eccentric with an "explosive" concentric to 3/4 lockout should do the trick. You could try burning out with some partials on the last set as well (bands are very intense). I'd stick to the rep scheme that he has outlined (work up to a tough 8 and do 2 more sets at that weight).
snagencyV2.0
Legend
^^ dude's legs are just looking BEAST!
that's all I got to say for now
Danb2285
Well-known member
I thought it was a phone glitch or something when I saw -4 yesterday morning when I woke up until I got up and let the dog out and felt how damn cold it was...
bean5er
Well-known member
Perfect ^^^
I was posting on my phone while driving lol. I've been doing the partials at the end to really burn out the year drops
iparatroop
Well-known member
MOST rap sounds silly anymore. I miss the times when A Tribe Called Quest, Hieroglyphics, Del, and the like were around. Ohhhh auto-tune, how I despise what you've done to "music".I crack up laffing at some irish rap, it sounds so damn silly
Montego1
Well-known member
Ok so today was pretty intense. I did a ton of extra sets trying to find the right weights for my working sets so next time I shouldnt have as high a work load probably lol. Everything went well though and I had a little wobble going on leaving the gym.
(Only working sets were documented.)
Barbell stiff leg deadlifts on smith machine (saw this on his channel and decided to go with that.)
255x6
255x6
275x6
Leg press with 3 second negatives (Last two sets were almost disasters. The last rep on sets 2 and 3 had a normal negative and not a 3 second one.....if they had i would be brokededid in two right now lol. simply brutal)
675x8
675x8
675x8
Hack Squat (The drop sets sucked.)
260x8 (Pause at the very bottom just short of hitting stops)
260x8 drop
180x8 drop
120x8
Step Ups (These sucked too lol. My legs were fried after the leg press though)
30's x 10 (One leg at a time stepping up to a high bench. 10 reps each leg)
30's x 10
Lying Leg Curls (Did these on the Hammer Strength Free Weight machine. Dont like this machine at all because to get a GOOD squeeze the weight takes off on its own then bounces back into your calf. Very easy to get injured on this fukker. Cybex machine was taken but next time thats where these will be done.)
35 x 25 (One leg at a time to try and control weight better.)
35 x 25 (Had to force the last two or three reps on each leg.)
And thats it. Stretched a bit after cause I could feel some tightness in my hams. Didnt puke. It was good.
(Only working sets were documented.)
Barbell stiff leg deadlifts on smith machine (saw this on his channel and decided to go with that.)
255x6
255x6
275x6
Leg press with 3 second negatives (Last two sets were almost disasters. The last rep on sets 2 and 3 had a normal negative and not a 3 second one.....if they had i would be brokededid in two right now lol. simply brutal)
675x8
675x8
675x8
Hack Squat (The drop sets sucked.)
260x8 (Pause at the very bottom just short of hitting stops)
260x8 drop
180x8 drop
120x8
Step Ups (These sucked too lol. My legs were fried after the leg press though)
30's x 10 (One leg at a time stepping up to a high bench. 10 reps each leg)
30's x 10
Lying Leg Curls (Did these on the Hammer Strength Free Weight machine. Dont like this machine at all because to get a GOOD squeeze the weight takes off on its own then bounces back into your calf. Very easy to get injured on this fukker. Cybex machine was taken but next time thats where these will be done.)
35 x 25 (One leg at a time to try and control weight better.)
35 x 25 (Had to force the last two or three reps on each leg.)
And thats it. Stretched a bit after cause I could feel some tightness in my hams. Didnt puke. It was good.
snagencyV2.0
Legend
ridiculous
if I want minnesota or Canada weather, i'll move there :rant:
yeah auto-tune sux, no doubt
in other news:
changing up routines (again) ..
moving to the 3-5 contrast method for awhile
pretty easy to grasp, the concept is as follows:
3-5 days per week training (prolly go with 3)
3-5 exercises per workout x 3-5 sets per exercise
3-5min rest between sets (will be strictly 3min, not a fan of long rest periods)
duration to last ~3 weeks
protocol will look something like this
MON - squats (3x5)/bench(4x5)/leg curl(5x5)
WED - lat pulldown(5x5)/SLDL(5x5)/dips(5x5)/BB curl(5x5)
FRI - squats(3x5)/bench(4x5)/leg curl(5x5)
then rollover
pretty basic
RegisterJr
Legend
iparatroop
Well-known member
3x5 sounds like it would be very easy to follow, both from the reader and the user perspective. Interdasted to see what it produces.
Is there a cardio plan as well?
Montego1
Well-known member
Uh i didn't time rest.......I would say around a minute or less unless it was a drop set. Those had no rest just enough time to strip the weight.
The step ups and leg curls were no rest since I did one leg at a time and alternated. Whole workout was about an hour but add in the extra time it took me to find the right weights.....Probably forty five minutes.
Tomorrow is back. Probably throw in shoulders with this and calves and abs. Tomorrow gonna be torture