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BigReds Journey to Sowledom!

PHASE 1 WEEK 2 DAY 2 WEDNESDAY

BARBELL GLUTE BRIDGE 3X8-10 (60 SECOND REST)
135X10X3
.
TRAP BAR DEADLIFT 2X7-9 (90 SECOND REST)
315X7X3
.
1 ARM FARMERS WALK 3X30 SECONDS (30 SECOND REST)
110X30X3
[ALTERNATING SETS
REAR FOOT ELEVATED SPLIT SQUATS 2X7-9 (30 SECOND REST)
10X9
40X9
.
HAMMER CURLS W/FAT GRIPZ 3X10-12 (30 SECOND REST)
45X12
45X12
45X10
[ALTERNATING SETS]
DECLINE SITUPS 3X8-10 (30 SECOND REST)
10X10X3
.
STANDING CALF RAISE 3XAMAP (30 SECOND REST)
BWX30
BWX22
BWX16
.
Went up on weight or reps for each exercise. Workout felt great.
Seeing some progress in the mirror has really helped me to get the fire going and look forward to the next few weeks and seeing what I can do.
 
I also have a 4 day weekend starting tomorrow, very much looking forward to relaxing mind and body.

Happy to hear the Ep1c Unl is treating you well. I think your routine is geared for it to really shine.
 
PHASE 1 WEEK 2 DAY 3 FRIDAY
.
DONE AS A CIRCUIT WITH 45 SECOND REST BETWEEN EACH EXERCISE
HAMMER FACE PULL 3X18-20 (45 SECOND REST)
50X20X2
50X18X1
INCLINE PUSHUP FEET IN STRAPS 3X18-20 (45 SECOND REST)
BWX20
BWX18
BWX12
GOBLET BOX SQUAT 1X20 (45 SECOND REST)
65X20X1
.
DONE AS A CIRCUIT WITH 30 SECOND REST BETWEEN EACH EXERCISE
STANDING LATERAL RAISE 3X20-25 (30 SECOND REST)
10X25X3
WIDE GRIP PULLDOWN 2X15-18 (30 SECOND REST)
75X18X2
GOOD MORNING 2X20-30 (30 SECOND REST)
45X30X2
.
SIDE PLANK 2X30-40 SECONDS (30 SECOND REST)
BWX40X2
 
PHASE 1 WEEK 2 SATURDAY
.
LAND MINE PRESS (30 SECOND REST)
70X8X4
.
CIRCUIT 30 SECONDS BETWEEN EXERCISES
HIGH PULL
155X8X4
JUMP SQUAT
BWX8X4
KB SWING
30X15X4
.
COMPOUND SET 30 SECONDS BETWEEN EXERCISES
FRONT LEVER ISO HOLD
BWX10 SECONDSX4
PLANCHE HOLD
BWX10 SECONDSX4
.
Two good workouts to finish off the week. Diet is still going good, slowly starting to lean out some.
EP1C Unleashed is still kicking a$$!!!
 
Awesome workouts, Red! ??
 
I need to get in some facepulls soon. Been a while. Nice work Red.
 
Your workouts really look like a lot of fun!! How much are you down so far with the diet?
 
love2liftkat said:
Your workouts really look like a lot of fun!! How much are you down so far with the diet?
Click to expand...

I enjoy them, my joints feel so much better after taking a break from just lifting heavy. Thanks for the support Kat:)
About 5 pounds over the last 3 weeks.
 
I bet so! That's good! It's no fun training and hurting all of the time! Congrats on the 5 lbs! That's awesome!!
 
PHASE 1 WEEK 3 DAY 1 MONDAY
.
INCLINE PRESS W/ FAT GRIPZ 4X7-9 (45 SECOND REST)
225X9
225X7
225X6
225X5
ALTERNATING SETS
PULLUP 3X7-9 (45 SECOND REST)
BWX8
BWX7
BWX6
BWX6
.
STANDING DB PRESS W/FAT GRIPZ 4X7-9 (45 SECOND REST)
60X8X4
[ALTERNATING SETS]
1 ARM DB ROW 4X7-9 (45 SECOND REST)
105X8X4
.
ROPE PRESS DOWN 4X10-12 (30 SECOND REST)
30X12X3
30X10X1
.
TURKISH GETUP 3X3 (45 SECOND REST)
30X3X3

Another solid workout. That extra set on DB Press and 1 arm rows was killer. Those 45 seconds go by so fast on the alternating sets. Gets my heart rate going and I am drenched by the end of my workout. Which EP1C Unleashed has something to do with that also.
 
Dude, your incline is crazy strong.
 
Hi BigRed1974; do you recommend the turkish get up as a core exercise and how do you find is it easy to learn? yes I'll practise at home first of course lol.
 
RegisterJr said:
Dude, your incline is crazy strong.
Click to expand...

Thanks! Always has been one of my strongest exercises.

choccyswag said:
Hi BigRed1974; do you recommend the turkish get up as a core exercise and how do you find is it easy to learn? yes I'll practise at home first of course lol.
Click to expand...

It is a good overall body exercise but does hit the core very nicely as well. I looked it up on you tube to get the right technique.
Definitely start with lighter weight till you get use to it. This could be also a great conditioning exercise if you go with some higher reps.

love2liftkat said:
No joke!!
Click to expand...

Appreciate it Kat:)
 
PHASE 1 WEEK 3 DAY 2 WEDNESDAY

BARBELL GLUTE BRIDGE 3X8-10 (60 SECOND REST)
185X8X3
.
TRAP BAR DEADLIFT 2X7-9 (90 SECOND REST)
320X7X3
.
1 ARM FARMERS WALK 3X30 SECONDS (30 SECOND REST)
115X30X3
[ALTERNATING SETS
REAR FOOT ELEVATED SPLIT SQUATS 2X7-9 (30 SECOND REST)
80X7
80X7
.
HAMMER CURLS W/FAT GRIPZ 3X8-10 (30 SECOND REST)
60X10
60X10
60X8
[ALTERNATING SETS]
DECLINE SITUPS 3X8-10 (30 SECOND REST)
25X8X3
.
STANDING CALF RAISE 3XAMAP (30 SECOND REST)
BWX30
BWX24
BWX15
.
Going to be switching to a 3 day routine since softball is about to go into full effect. Will be at tournaments the next 6 weeks with at least two practices a week. So M/W/F will work well with the schedule.
Also going to be switching to more of the lighter weight, more tension time and feeling the muscle work but definitely means it won't be any easier.
 
Farmers walk kills me!
 
Strong work man!
 
MONDAY WORKOUT

INCLINE PRESS (45 SECOND REST)
135X20
185X9
205X6

CLOSE GRIP PUSHUP HANDS ON BENCH (6 SEC NEGATIVE)
BWX8/5/5
SUPERSET
INCLINE FLYE (3 SEC NEGATIVE) [45 SEC REST]
40X8X3

PULLDOWN (45 SECOND REST)
90X20
110X9
130X6

STIFF ARM KICK BACK (6 SEC NEGATIVE)
10X8X3
SUPERSET
PULLOVER (3 SEC NEGATIVE) [45 SEC REST]
60X8X3

SEATED CABLE ROW (45 SECOND REST)
90X20
110X9
130X6

INCLINE KNEEUPS ( REST PAUSE 10 SECOND REST)
BWX15
BWX8
BWX3

PLANKS (40 SEC)
BWX40X1
SUPERSET
CRUNCH [45 SEC REST]
BWX12X1

LYING DB TRI EXT
30X8 (6 SEC NEGATIVE)
30X10 (3 SEC NEGATIVE)
30X8 ( 1 SEC NEGATIVE)
SUPERSET
PULLOVER [45 SEC REST]
30X8 (6 SEC NEGATIVE)
30X10 (3 SEC NEGATIVE)
30X8 ( 1 SEC NEGATIVE)

DUMBELL LATERAL ( REST PAUSE 10 SECOND REST)
20X15
20X9
20X6

First day of new 3 day workout. Not bad at all, definitely more volume than I am use to but enjoyed the workout. I was drenched by the time I was done.
Concentrating more on the movement and not as much on the weight.
EP1C Unleashed helped me power through, this workout took about 45 minutes to complete so not to bad and starting to feel the effects of it this morning.
 
That is indeed quite a bit of volume, but looks to be a fun one.
 
WEDNESDAY WORKOUT

LEG PRESS (45 SECOND REST)
315X20
405X9
455X6

LEG EXTENSION (6 SEC NEGATIVE)
90X8X3
SUPERSET
SISSY HACK SQUAT (3 SEC NEGATIVE) [45 SEC REST]
135X8X3

ROMANIAN DEADLIFT (45 SECOND REST)
135X15
185X7
205X5

LEG CURLS (REST PAUSE 10 SEC REST)
70X15
70X8
70X3

1 LEG CALF RAISE (45 SECOND REST)
BWX12
10X6
20X5

SEATED CALF RAISE ( REST PAUSE 10 SECOND REST)
160X20
160X15
160X10

SUPPORTED DB ROW
30X8 (6 SEC NEGATIVE)
30X10 (1 SEC NEGATIVE)
30X8 (3 SEC NEGATIVE)
SUPERSET
INCLINE DB PRESS [45 SEC REST]
80X8 (6 SEC NEGATIVE)
80X10 (1 SEC NEGATIVE)
80X8 ( 3 SEC NEGATIVE)

CRUNCHES ( REST PAUSE 10 SECOND REST)
BWX15
BWX10
BWX7

Nice workout, got a great pump and starting to feel it today. Slowly seeing some changes in leaning out.
5/2 diet still going good, as long as I stay busy on the low calorie days it is not a problem and makes eating on the weekends a lot more flexible.

I just started a cycle of THE 1, I had bought it before the ban. Only a week in so excited to see what changes I can make being I am looking to lean out. Also running Erase and a Cycle Support with it, along with EP1C Unleashed.
 
I need to do a 5/2 cut instead of an 8/0 bulk.

Still lovin your routine and setup man.
 
Lol Thomas!

Those 6 second negatives sound brutal!!
 
Short rest breaks would keep you really fit! You train really intense lol.. slow negatives would burn like hell i imagine.
Do you use a stopwatch or an app like a tabata timer to help you keep within the seconds?
 
choccyswag said:
Short rest breaks would keep you really fit! You train really intense lol.. slow negatives would burn like hell i imagine.
Do you use a stopwatch or an app like a tabata timer to help you keep within the seconds?
Click to expand...

Got used to training with shorter rest times. Also like to decrease rest times as a way of progression instead of adding more weight. Yes slow negatives can be painful..lol
I use the stop watch on my phone for the rest times and for my negatives I just count it out in my head.
 
Still lurking in and out over here. Got a couple good workouts in so far this week and will get back to normal next week. Last tournament is this weekend for softball.
Plan on getting back to logging next week!
For not being able to workout much over the last few weeks I have to say I am still pleased with the progress. Kept my diet going good and just staying active coaching I have leaned out some more and muscles are staying full.
 
Glad you're alive Red
 
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July 2014 at 245 pounds
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July 2015 at 256 pounds
 
Dma378 said:
Chest. Lats, Delts and Arms all thicker. Good work sir!!
Click to expand...

Thanks! can't see it in the pic but my legs have gotten better as well. Didn't really notice till the other day when I took and pic and noticed the difference.
Over the last year I have added 10 pounds while staying around the same body fat, now to lean out some more in the next few weeks!
 
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Can see legs a little better in this one. Have to work on getting a better one.
 
Looking awesome! Can definitely great muscle development!!
 
MONDAY WORKOUT

INCLINE PRESS (35 SECOND REST)
140X20
190X9
200X6

CLOSE GRIP PUSHUP HANDS ON BENCH (6/1/3 sec negative)
BWX8
BWX10
BWX6
SUPERSET
INCLINE FLYE (6/1/3 SEC NEGATIVE) [35 SEC REST]
45X8
45X10
45X8

PULLDOWN (35 SECOND REST)
90X20
120X9
130X6

STIFF ARM KICK BACK (6/1/3 SEC NEGATIVE)
15X8
15X10
15X8
SUPERSET
PULLOVER (6/1/3 SEC NEGATIVE) [35 SEC REST]
62.5X8
62.5X10
62.5X8

SEATED CABLE ROW (35 SECOND REST)
90X20
120X8
130X5

INCLINE KNEEUPS ( REST PAUSE 10 SECOND REST)
BWX15
BWX9
BWX3

Good chest and back workout! Finally starting to feel rested and ready to train. Softball season is over for now and I don't plan on coaching anymore. I was able to get 3 good workouts in last week and will get 4 in this week before heading to the beach for a extended weekend.
Time to get back to leaning out the waist some more, should be able to really concentrate on this for the next few weeks.
 
TUESDAY WORKOUT

LEG PRESS (35 SECOND REST)
405X20
455X9
475X6

LEG EXTENSION (6/1/3 sec negative)
90X8
90X10
90X8
SUPERSET
SISSY SQUAT (6/1/3 SEC NEGATIVE) [35 SEC REST]
BWX8
BWX10
BWX4

LEG CURLS ( REST PAUSE 10 SECOND REST)
70X15
70X8
70X5

CALF PRESS (35 SECOND REST)
315X20
365X9
385X6

Took it easy on legs since I hadn't done a lot for legs the last few weeks. Still feeling it this morning though.
 
Those are some strong inclines!!
 
Good stuff man, you eating well?
 
TUESDAY WORKOUT

SMITH MACHINE ROW (35 SECOND REST)
130X20
180X8
190X4

FACE PULL (6/1/3 sec negative)
35X8
35X10
35X8

TRAP BAR DEADS [60 SEC REST]
315X6
315X6


HAMMER CURLS ( REST PAUSE 10 SECOND REST)
40X15
40X6
40X5

CONCENTRATION CURL (30 SECOND REST)
10X30
15X20
20X10

SEATED CALF RAISE (30 SECOND REST)
110X30
130X20
140X10

Had a good 5 day vacation with 3 of those days at the beach. Enjoyed the sun, sand, book and a few adult beverages.
Started back up yesterday with my training. Had a good first workout of the week and look forward to having a good week of workouts.
 
Thanks to PrimevalP for giving away 2 bottles of Primeval Labs 1 Andro Max. Even though a log is not required I will update my progress with it in my log. I started yesterday and will be taking 3 per day for the first 3 weeks and take 4 per day the last two weeks to give me a 5 week run.
 
BigRed1974 said:
Thanks to PrimevalP for giving away 2 bottles of Primeval Labs 1 Andro Max. Even though a log is not required I will update my progress with it in my log. I started yesterday and will be taking 3 per day for the first 3 weeks and take 4 per day the last two weeks to give me a 5 week run.
Click to expand...

Nice!!
 
WEDNESDAY WORKOUT

INCLINE PRESS (35 SECOND REST)
150X20
200X9
210X6

CLOSE GRIP PUSHUP (6/1/3 sec negative)
BWX8
BWX10
BWX8

LYING DB EXTENSION REST PAUSE [10 SEC REST]
40X10
40X4
40X2

ROPE PRESS DOWN ( 30 SECOND REST)
202X25
25X12
25X8

DB UP RIGHT ROW (6/1/3 NEGATIVE) (35 SECOND REST)
40X8
40X10
40X8

INCLINE KNEE UPS ( REST PAUSE10 SECOND REST)
BWX12
BWX6
BWX3

Good solid workout. Pumps are great and just good to be back working out consistently. Time to get back on the progress train!
 
SUNDAY WORKOUT

SMITH MACH. SHOULDER PRESS (35 SECOND REST)
70X20
110X9
120X6

SIDE LATERALS (30 SECOND REST)
5X30
15X20
17.5X10

DIPS REST PAUSE [10 SEC REST]
BWX12
BWX6
BWX3

HIGH INCLINE FLYES ( 30 SECOND REST)
20X30
30X20
35X15

PLANKS (30 SEC HOLD)
BWX30
BWX30
BWX30
[SUPER SET]
CRUNCHES ( 35 SECOND REST)
BWX12
BWX10
BWX6

Starting up new diet with my wife today to help give her some support and motivation. Starting with a low carb diet to get things moving and get the sugar out of our diet first. Then plan on moving to a carb cycle diet to have a little more flexibility.
 
That's awesome you're doing it with her. More carbs for the rest of us, too.
 
Great work in here Red! That's sweet of you to do the diet with your wife! I know that means a lot to her!
 
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