Big Boy Muscle 2015 show prep plan.....We Go Harder!

BigBoyMuscle said:
Pulled one out of John DeFendis's book Intensity vs insanity phase 2 stop watch training

Squats
305 x 100 in 8:20

Leg Press
510 x 100 in 5:55

Leg Extension
75 x 100 in 6:15

Lying leg curls
75 x 100 in 6:43

DB stiff legged deads
65 x 10
70 x 10
75 x 10

Wow I'm fried. Working tonight is gonna suck balls....great leg day...feeling good to be back at it
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Dear lord...that's fn crazy!!! nice
 
Loving the workout! Killing it as always!!
 
You sir are one sick puppy....I like it!
 
DreamWeaver said:
That's a lot like one of the arm workouts I use and I vary the volume depending. I like that volume you are using though.
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I saw the sample arm workout u posted a few weeks ago and I was like...great minds think alike. Lol
 
puccah8808 said:
Yes, we do! I'll compete with you in my head! Haha, better yet, I'll pretend like we're training together and you're screaming at me to keep pushing harder!!! :) I will definitely have a great weekend, I hope you do as well! Today will be yoga and cardio then an evening hike.
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Well I have a feeling if we were competing against each other this weekend u would be kicking my ass. I can barely walk or sit down. Love the soreness...lol embrace it.... cuz I sure as hell can't make it go away right now. Dear lord just get me through this day
 
Well I did it again.....lmao I can barely walk and sitting down is brutal. Have to work this morning. Please dear lord don't let the after church crowd kill me today. Hoping to get a workout in later tonight. My show prep season officially starts tomorrow. My girlfriend has decided to join me during this prep. Having a great support system is very important. Hope y'all have a great day.
 
BigBoyMuscle said:
Well I have a feeling if we were competing against each other this weekend u would be kicking my ass. I can barely walk or sit down. Love the soreness...lol embrace it.... cuz I sure as hell can't make it go away right now. Dear lord just get me through this day
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You and me both brother, I was really cramping up this weekend. Starting to ease up now though. Fuggin old fugger legs.. ti's a good thing I don't mind pain ...well legs can be hard to handle sometimes I do admit.
 
Still in tremendous amount of pain with the legs...but it's national chest day..
.and I'm in the lab.

Hammer Incline Press
90 x 20
150 x 20
190 x 15
240 x 12
260 x 7

DB Incline Flys
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

DB Champagnes Press
40 x 15
40 x 15
40 x 15

Cable crossover
66 x 12
74 x 12
74 x 12
74 x 12
74 x 12

Seated Bench press machine
125 x 15
145 x 10
110 x 15
125 x 10
110 x 10 and 3 half reps

Standing Cable flys
46 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Lower cable Flys
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Supersetted with

Hammer Decline Press
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

DB Pullovers
65 x 15
65 x 15
65 x 15

Hell of a workout today. 42 killer sets. Show season prep starts officially today...so excited to see what I can bring this year
 
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DreamWeaver said:
You and me both brother, I was really cramping up this weekend. Starting to ease up now though. Fuggin old fugger legs.. ti's a good thing I don't mind pain ...well legs can be hard to handle sometimes I do admit.
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I've just now gotten to the point where I can start to walk somewhat normal again....brutal session
 
Back day and let's just say I had to focus to make it through this.....wasn't feeling it today. Thinking I may be getting sick...but battled through

Rack pulls had been awhile
135 x 15
225 x 10
315 x 10
365 x 10

Wide Grip Lat Pulldowns
120 x 12
140 x 12
160 x 12
160 x 12
160 x 12

A Frame Pulldowns
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12

Supersetted with

Wide Grip Dickersons
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12

Hammer strength high pullown row
170 x 10
150 x 12
150 x 12
150 x 12
150 x 12

Standing T Bar Rows
4-- 35 lb plates x 8
4 -- 35 lb plates x 10
5 -- 35 lb plates x 8
4 -- 35 lb plates x 10

Seated low rows
130 x 12
130 x 12
130 x 12

A nice 31 set workout. Was happy with the way I pushed through tonight. Not looking forward to starting cardio next week. Gotta get it though #BigBoyMuscle#WeGoHarder
 
Nice workout!! And I thought I had it rough with 22 sets for back today!!
Doing low carb and cardio now, it sucks! :yikes:
 
jdg76 said:
Nice workout!! And I thought I had it rough with 22 sets for back today!!
Doing low carb and cardio now, it sucks! :yikes:
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I hear u bro....not fun at all....but when I shred out this year it will definitely be the best I've ever been.
 
In the lab even though my body wanted a break today I said we gotta go

Seated leg curls
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Supersetted with

Lying leg curls
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Adduction Machine
130 x 20
130 x 20
130 x 20
130 x 20
130 x 20

Supersetted with

Abduction Machine
130 x 20
130 x 20
130 x 20
130 x 20
130 x 20

Seated calf presses
190 x 20
190 x 20
190 x 20
190 x 20
190 x 20

25 sets. Not epic but not too bad considering my legs just got over the pain from last week's onslaught.
 
Looks like an awesome session to me. :)
 
Big volume sessions here! Inspirational brother!
 
Love reading these workouts. So motivational!!
 
Wow! Some great workouts you've done. Makes me tired just reading them. I think I'll need to drink some BCAA's to help my recovery just from reading your workouts :)
 
MARK_ said:
Wow! Some great workouts you've done. Makes me tired just reading them. I think I'll need to drink some BCAA's to help my recovery just from reading your workouts :)
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Lmao thank u. Have been training high volume for a few years now. I love it.
 
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Breakfast down about 30 mins ago. Spinach and egg white omelet, chocolate peanut butter oatmeal, (unsweetened cocoa, splenda, and a tbsp of natural peanut butter). My LG Sciences whey protein shake, GHENERATE, & IGF-1, & Natadrol, and my vitamins. Got shoulders in about an hour. #BigBoyMuscle #WeGoHarder #Bodybuilding #LGSciencesSponsoredAthlete #TheBestIsYetToCome #LGSciences #FitFathers #Blessed
 
Speaking of LG protein, what's the total calories in one serving 110-113? Takes a while to get use to the texture as it seems a little "oily" when mixed. Is it a higher content of soy possibly? Just curious.
 
Yes volume is important, there is a lot in C.E.P. training. I feel i have to go to lower volume workouts in between though. Just 4 weeks then back with the volume. The lower volume workouts are extremely intense though.
 
Delt destruction

DB side lateral raises
(1212's 12 reps 12 sec hold at stretch position then next set)
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12

DB side lateral raises drop sets
40 x 8
35 x 8
30 x 8
25 x 8
20 x 8

Cable cross side lateral raises
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Machine side lateral raises
100 x 10
130 x 20 halves
100 x 10
130 x 20 halves
100 x 10
130 x 20 halves
100 x 10
130 x 20 halves
100 x 10
130 x 20 halves

Seated Hammer strength shoulder press
190 x 10
190 x 10
200 x 10
200 x 10
210 x 10

Lying upright cable rows
85 x 10
100 x 10
100 x 10
100 x 10
90 x 10

Supersetted with

Standing Cable upright rows
85 x 10
100 x 10
100 x 10
100 x 10
90 x 10

Rope pulls to face rear delts
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12

Supersetted with

Seated DB Rear delt flys
15 x 12
15 x 12
15 x 12
15 x 12
15 x 12


Holy shoulder pump....damn!!! Productive day. 50 sets on these shoulders in about an hour. Time to eat and head to work
 
Killer workout! Love all those lateral raises!!
 
When you do your sets, do you stay on one exercise until your sets are completed or do you do super sets with other exercises for the same muscle from a different angle? Or do you superset with an opposing muscle like chest with back or bi's with tri's? It looks like you used super sets in your workout, I was just wondering a little more about it.
 
MARK_ said:
When you do your sets, do you stay on one exercise until your sets are completed or do you do super sets with other exercises for the same muscle from a different angle? Or do you superset with an opposing muscle like chest with back or bi's with tri's? It looks like you used super sets in your workout, I was just wondering a little more about it.
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Where you see Supersetted with means I alternated back and forth between those two excerises. I do straight sets, supersets, and circuits (3 or more exercises)
 
Had to work all weekend so I didn't get back in the gym. My body was pretty sore all weekend so it may have been a blessing in disguise. Headed back 5o the lab today. Thinking I may do quads today. Hope everyone had a great weekend and have a great day.
 
BigBoyMuscle said:
Had to work all weekend so I didn't get back in the gym. My body was pretty sore all weekend so it may have been a blessing in disguise. Headed back 5o the lab today. Thinking I may do quads today. Hope everyone had a great weekend and have a great day.
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Doesn't ever hurt to take a few days break ;)

Hey not sure if you're following or not, but I am prepping also to compete this year, except I am down to 10 weeks away ! :banana:

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Join in if you want ;)
 
jdg76 said:
Doesn't ever hurt to take a few days break ;)

Hey not sure if you're following or not, but I am prepping also to compete this year, except I am down to 10 weeks away ! :banana:

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Join in if you want ;)
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I'm in bro
 
Guess what day it is.....guess what day it is????? That's right it's leg day.....

Front Squats
135 x 20
185 x 15
205 x 12
225 x 10
275 x 8

Leg Extension
100 x 20
115 x 15
120 x 12
130 x 10
145 x 8

Leg press
610 x 20
700 x 15
790 x 12

Lower back was killing me..had to stop. Disappointed in today's workout. Front Squats really got me. Been too long. Heading home to eat. Gotta work tonight so gonna shower and ice the back and take some ibuprofen.
 
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