Kat and Puccah's Strong is the new sexy log

Thank you so much, everyone! You all have been so extremely supportive, I don't know where Kat and I would be without you all!

Haha, porn sites! I make my own!
 
I've been researching and trying out some new routines. I think I finally found one that I can do quick before work. I will try this for the next few weeks along with my heavy leg day once a week.

Circuit 1
Clean and Press
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Standing cable crunch
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Lat-Pulldowns
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
30 second rest

Circuit 2
Dumbbell Bench press
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Dumbbell walking lunges
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Straight bar curls
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
30 second rest

Circuit 3
Kettlebell sumo squats
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Upright rows
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Renegade rows
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x

I am completely exhausted but I feel really good. Many things have changed recently and I'm extremely excited about it. It can only get better from here.
 
puccah8808 said:
I've been researching and trying out some new routines. I think I finally found one that I can do quick before work. I will try this for the next few weeks along with my heavy leg day once a week.

Circuit 1
Clean and Press
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Standing cable crunch
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Lat-Pulldowns
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
30 second rest

Circuit 2
Dumbbell Bench press
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Dumbbell walking lunges
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Straight bar curls
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
30 second rest

Circuit 3
Kettlebell sumo squats
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Upright rows
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x
Renegade rows
10x 9x 8x 7x 6x 5x 4x 3x 2x 1x

I am completely exhausted but I feel really good. Many things have changed recently and I'm extremely excited about it. It can only get better from here.
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M140 is like 50 bucks and you get a lot of vids and knowledge for that, it's pure bodybuilding though.
 
DreamWeaver said:
M140 is like 50 bucks and you get a lot of vids and knowledge for that, it's pure bodybuilding though.
Click to expand...

If you can't spend the $ I'm sure you can find the program itself online. Won't have the vids but the routine for sure.
 
booneman77 said:
If you can't spend the $ I'm sure you can find the program itself online. Won't have the vids but the routine for sure.
Click to expand...

I have the program with the vids.
 
Just downloaded for free.
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booneman77 said:
Worth the money? I assume you're running it (or have) so what kind of results have you seen?

Also, does it have diet strategy included?
Click to expand...

It's a good looking program. I am going to run it soon. I took a lot of good tips out of it that I'm using now.

There is some meal planning stuff in there but it's pretty average. Definitely worth the price I paid for it. ;-)

He's giving away a lot of the info on Facebook and Instagram in the next month.
 
booneman77 said:
Worth the money? I assume you're running it (or have) so what kind of results have you seen?

Also, does it have diet strategy included?
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complete game changer, I've never done anything anywhere near this good. A lot of people will have to change their thinking though.
 
smike said:
Thanks puccah. I've been looking for this.

Now if one of you ladies could share your tabata workouts
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You're welcome! We have to thank Dream! :D I'm pretty excited to read it.

My Tabata mainly consists of barbell complexes, jump ropes, jumping jacks, mountain climbers, etc... Get the Tabata app! You'll like it. :D
 
I am on the first week of the MI40x program. I LOVE IT! I have never felt my muscles so much, yet using weights that are way lower than max poundage. I am really enjoying the idea of maximum muscle activation through the use of "intention", increased time under tension, increased time of negatives, and decreased rest periods. Its the combination of all these facets (on top of the specialized way to do exercises/ exercise selections) that make this program so unique and effective.
I for one am really enjoying this program.

-clown
 
DreamWeaver said:
complete game changer, I've never done anything anywhere near this good. A lot of people will have to change their thinking though.
Click to expand...

Results/timeframe?

and by "change their thinking" what do you mean? as far as rep ranges and weights and such?
 
booneman77 said:
Results/timeframe?

and by "change their thinking" what do you mean? as far as rep ranges and weights and such?
Click to expand...

about 18 lbs lean mass over 3 different iterations. You may or may not have to lower weights you use and alter your range of motion some. The emphasis is always on tension and never on load. You may already think that way so the change won't be as excessive. I did but I still learned a lot.
 
clown007 said:
I am on the first week of the MI40x program. I LOVE IT! I have never felt my muscles so much, yet using weights that are way lower than max poundage. I am really enjoying the idea of maximum muscle activation through the use of "intention", increased time under tension, increased time of negatives, and decreased rest periods. Its the combination of all these facets (on top of the specialized way to do exercises/ exercise selections) that make this program so unique and effective.
I for one am really enjoying this program.

-clown
Click to expand...

Well said
 
DreamWeaver said:
about 18 lbs lean mass over 3 different iterations. You may or may not have to lower weights you use and alter your range of motion some. The emphasis is always on tension and never on load. You may already think that way so the change won't be as excessive. I did but I still learned a lot.
Click to expand...

I've been reading it and I love it so far!!!
 
I found the idea of "intention" to be a real novel idea. And to be honest didn't really understand it until I tried it with lat pulldowns, and squats. I quickly learned how activating the muscle so intensely and deliberately throughout the range of motion hits my muscles in new ways.
I am still having some difficulty feeling the "intention" on the bottom of a bench press but I know that it will come as I get more in tuned with the muscle firing in that bottom/stretch position.
As DreamWeaver said, maybe not new for everyone, but for me who was someone that just tried to always lift heavier this new direction is golden.

-clown
 
I guess i'll have to buy the programme to read the whole thing. Sounds very interesting but i started DC about a month ago and I'm liking it so this will have to wait for September.
 
I've been debating running it! I have the program, thanks to a sweet friend! Dreamweaver - what are your thoughts on using it during a cut?

Oh, and thanks for the compliments! I really appreciate them! I've got a long ways to go but I truly appreciate y'all's support! Puccah as always, you've got the best a**!!!
 
Here's a new log in running for Evomuse ...

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Push day #2
Circuit- no rests
Db bench
20x15
30x12
40x12
40x12, 30x12, 25x12 drop set

Db shoulder press
20x12
25x12
25x12
25x12, 20x12, 15x15 drop set

Skull crushers
30x15
45x12
45x12
45x12, 40x12, 35x12 drop set

Pause Squats
45x12
95x8
115x8
135x8
145x8, 135x8, 115x8, 95x8, 95x8 drop set

Round 2 no rests
High Cable cross over
25x12, 20x12, 15x12 dropset

Front and Side lateral raises
10x25
15x15
20x12
20x12

Single Leg extensions -no rests one leg after the other
60x12
50x12
40x12
30x25 one full rep and one top half rep=1

Cardio 35 mins
Tabata with battle ropes, jump rope and jump squats.
Intervals of running/walking

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Woah, look at those glutes and quads! ?
 
I'm a bit spoiled. I am going to start flipping tires throughout the day! :D
 
Kat, The delts are looking GREAT !!
 
Very interesting feedback. Might need to give it a read just for the information
 
one warning about m140, it's a high volume high frequency program that will come close to ending you. Even at the beginner level it's pretty advanced. Ecto types early in their training may not benefit as well, would be interesting though.
 
Team AM!!! ️

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I could play there for hours...lol
Perfect size!
 
Ooohhh niiccee!!
 
KilaCali said:
Whoaa!! like I mentioned in the rep, your going to turn this into puccah24/7 minds pretty soon here.. *drooling* I love that flavor... :hitit:
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Haha, thank you! I love AMstagram!!!
 
Found my headphones in the dryer and they still work! Win!!!! ??
 
Just a quick session tonight. My knees are not being nice to me these days so I have to drop the weights a bit. Tonight was all about feeling the tension.

Super sets
Hack Squats
90x20x3
Lying leg curls
30x20x3

Box squats
115x20x3
165x12x3
215x10x2
265x8x2
Man, these were like freaking cardio. Stimul8 had me sweating like crazy! Also, I was so out of freaking breath! It goes to show how out of shape I'm in.

ATG squats to a good morning.
45x20x3
I had weights on these but I bounced up too quick into my good morning and it pulled on my ham. Fcuk, I almost lost my neck!

I ran super late to the gym and only had about an hour to train.
 
puccah8808 said:
Just a quick session tonight. My knees are not being nice to me these days so I have to drop the weights a bit. Tonight was all about feeling the tension.

Super sets
Hack Squats
90x20x3
Lying leg curls
30x20x3

Box squats
115x20x3
165x12x3
215x10x2
265x8x2
Man, these were like freaking cardio. Stimul8 had me sweating like crazy! Also, I was so out of freaking breath! It goes to show how out of shape I'm in.

ATG squats to a good morning.
45x20x3
I had weights on these but I bounced up too quick into my good morning and it pulled on my ham. Fcuk, I almost lost my neck!

I ran super late to the gym and only had about an hour to train.
Click to expand...

nice quickie!~ sorry to hear about the hamstring pull, that's a really hard movement on your body deep squats to GM's, you have to have impeccable form to keep from injuring any part of ya! if I may, I would like to throw my .02cents on your knee problems....

so theres been several highly critical studies done on foot placement when squatting, theres several different stances with squats/leg presses/lunges that can dictate where on your quad/hams/glutes its going to effect as well as knee, ankle and hip health... one of the biggest problems thousands of weight trainers face is when doing the leg press or squat how far forward or back are your feet as you descend and ascend, if your knee's upon reaching maximum descent on your squat/leg press are further forward then your feet then you my friend have a problem, because overtime that leads to massive wear and tear on the acl/lcl/mcl, I from experience have learned this somewhat of a hardway, BUT the good thig is there's still plenty of time to prevent this from happpenimg ..

What you want to do from now on Is check where your knee cap is in relation to your toes, you want your knees to be anywhere from dead even, to behind your toes, this also focuses more on your a\ hammies/glute plus with proper tot(time under tension) you'll be hitting your quads ALOT harder and a lot less stress on the knee's, after reading several articles about that and experiencing knee problems myselfliterally within a day or two of changing my footing I could feel the difference! the tightness, inflammation and pain all went away! now i'm not saying that IS your problem, but its a common one that I figured could help you or someone else out hopefully, any other questions you can PM me or ask on here as well, always here to help !
 
KilaCali said:
nice quickie!~ sorry to hear about the hamstring pull, that's a really hard movement on your body deep squats to GM's, you have to have impeccable form to keep from injuring any part of ya! if I may, I would like to throw my .02cents on your knee problems....

so theres been several highly critical studies done on foot placement when squatting, theres several different stances with squats/leg presses/lunges that can dictate where on your quad/hams/glutes its going to effect as well as knee, ankle and hip health... one of the biggest problems thousands of weight trainers face is when doing the leg press or squat how far forward or back are your feet as you descend and ascend, if your knee's upon reaching maximum descent on your squat/leg press are further forward then your feet then you my friend have a problem, because overtime that leads to massive wear and tear on the acl/lcl/mcl, I from experience have learned this somewhat of a hardway, BUT the good thig is there's still plenty of time to prevent this from happpenimg ..

What you want to do from now on Is check where your knee cap is in relation to your toes, you want your knees to be anywhere from dead even, to behind your toes, this also focuses more on your a\ hammies/glute plus with proper tot(time under tension) you'll be hitting your quads ALOT harder and a lot less stress on the knee's, after reading several articles about that and experiencing knee problems myselfliterally within a day or two of changing my footing I could feel the difference! the tightness, inflammation and pain all went away! now i'm not saying that IS your problem, but its a common one that I figured could help you or someone else out hopefully, any other questions you can PM me or ask on here as well, always here to help !
Click to expand...

Thank you for the info! :D My knee started hurting when I was doing crazy heavy leg extensions. I was at 295 when my knees felt like they were going to pop. Today I adjusted my stance a bit so I can feel more comfortable. I think one thing I should really focus on is stretching before my sessions.
 
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