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

Well happy to be back in the gym today. Decided since it was national chest day I'd go ahead and hit it.

45 lb DB incliNE x 20 reps slow strict squeeze to warm up

Hammer Incline Press
140 x 20
180 x 15
200 x 12
230 x 10
250 x 8

Cable Incline Flys
40 x 20
54 x 15
60 x 12
74 x 10
80 x 8

DB Champagnes Press
45 x 20
50 x 15
55 x 12
55 x 10
60 x 8

Cable Crossovers
54 x 20
60 x 15
66 x 12
74 x 10
80 x 8

Smith Machine Guillotine pauses
(3 sec pause at bottom flex and squeeze)
95 x 20
135 x 15
155 x 12
185 x 10
205 x 8

Hammer Decline Press
100 x 20
110 x 15
120 x 12
130 x 10
140 x 8

Felt good to get back after it. Body felt strong today.
 
Still killing it in here BBM! Nice job brother!
 
Ahhhhh the dreaded leg day after a week off.....oucccchhhhh it's gonna hurt trying to wait tables the rest of the week.

Squat Machine Plate Load
225 x 20
315 x 15
405 x 12
500 x 10
585 x 8

Lower back started killing me all of a sudden tried to push through.

Leg Ext
90 x 20
100 x 15
115 x 12
130 x 10
145 x 8

Well I hated to do it but I had to call it. My lower back was killing me and I'm not sure I'm going to even be able to work tonight.....weight got the best of me today. Hopefully I'll be ok tomorrow...or later tonight. Had a great pump going and will still be sore no doubt.
 
Wicked leg day brother! I'd give anything to be able to do strong squats but i'm very weak. I hit 16 plates on leg press for 6 reps but can't squat but maybe 200 for few reps.
 
packers6211 said:
Wicked leg day brother! I'd give anything to be able to do strong squats but i'm very weak. I hit 16 plates on leg press for 6 reps but can't squat but maybe 200 for few reps.
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Believe me when I say my body wishes I hadn't today. Oh its gonna be funlawful trying to work tonight. Getting off the toilet was a struggle lol. Was disappointed in having to call it early yesterday
 
superbeast668 said:
yeah but I'm lazy.
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Lol then pay someone ;)

Awesome work BigBoyMuscle!! Glad you got to spend Christmas with your kids and some much needed rest!
 
Well my back seems to be ok today so it's back in the lab tomorrow. It's been a brutal day trying to walk. Needless to say waiting tables has been a chore for the past few days. I got the shuffle walk down. Happy new year everyone. May God bless you all in 2015.
 
love2liftkat said:
Lol then pay someone ;)

Awesome work BigBoyMuscle!! Glad you got to spend Christmas with your kids and some much needed rest!
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I finally got Gage today. He is feeling much better now. He was super excited about his new Xbox 360 and minecraft game. I think u and Matt should look at going to the Arnold Classic in Columbus OH in March
 
BigBoyMuscle said:
I finally got Gage today. He is feeling much better now. He was super excited about his new Xbox 360 and minecraft game. I think u and Matt should look at going to the Arnold Classic in Columbus OH in March
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Aww that's awesome! I bet he is excited!! ...Haha that would be awesome but I don't think I'd be able to pay him to go even if I was competing! Lol
 
I'm back at it and ready to put the holidays behind me. Just smoked a back workout.

A Frame Pulldowns Warm up
90 x 30

Wide Grip Lat Pulldowns
120 x 20
140 x 15
160 x 12
180 x 10
200 x 8

Supersetted with

Hyper extensions
5 sets of 20

Handle Lat Pulldowns
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12

Supersetted with

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

A Frame Lat Pulldowns
120 x 12
120 x 12
120 x 12
140 x 12
140 x 12

Supersetted with

Seated Cable Rows
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

Lying T Bar Rows
2 plates x 10
2 plates x 10
2 plates x 10
2 plates x 10
2 plates & 25 x 10

Seated low rows
120 x 12
125 x 12
125 x 12
130 x 12
130 x 12

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

A nice 46 set back workout to get the endorphins flowing. What a pump. I'm exhausted time to eat......
 
Had to punish myself a lil tonight. My shoulders are feeling it badly. It's been too long since I trained them.

Cable cross side lateral raises
20 x 20
26 x 15
34 x 12
34 x 10
40 x 8

Standing DB side latreal raises
dropsets
20 x 12
15 x 12

Dropsets
30 x 10
25 x 10
20 x 10

Machine side lateral raises
95 x 12
125 x 20 halves
95 x 12
125 x 20 halves
95 x 12
125 x 20 halves

Hammer strength shoulder press
180 x 12
180 x 12
180 x 12
180 x 12

Supersetted with

Plate front raises dropsets
45 x 10
35 x 10
25 x 10

For 4 rounds

Hit rear delts last night with back....still sore...laid off tonight

Shrugs
315 x 10
405 x 10
405 x 10

DB Shrugs
120 x 10
120 x 10

A nice 37 sets in about an hour....great pump. Epic preworkout by my sponsor LG Sciences fueled this workout after working all day.
 
Man do I have some catching up to do! Awesome last 3 sessions though man!
 
You're such an inspiration! Let's keep pushing forward!
 
TheMovement said:
Man do I have some catching up to do! Awesome last 3 sessions though man!
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Thank u....I've taken some time off lately probably haven't missed much. Life kinda got hectic for a few weeks.
 
puccah8808 said:
You're such an inspiration! Let's keep pushing forward!
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U always know what to say to keep me and everyone else going. U are way to kind Puccah. Hope u had a fantastic holiday and happy new year.
 
jdg76 said:
My continuous log ;)

Invalid Link Removed
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My new years resolution is to try to follow along to everyone's logs better this year. Dropped the ball bro.
 
BigBoyMuscle said:
Lmao...never a pain....just need to do a better job
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Ya I try to pick a few to follow and comment on, other's I skim through to see how they are doing.
 
BigBoyMuscle said:
U always know what to say to keep me and everyone else going. U are way to kind Puccah. Hope u had a fantastic holiday and happy new year.
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Thank you! We all have our moments but we should always remember that this is a family and we only want the best for each other. :)
 
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
 
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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what the heck?!?!?! This is a suicide sesh! Awesome job!
 
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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got anything like this for arms? I'm feeling twisted today
 
Yes, simple insanity! Nice endurance and fortitude! They would be carrying me out on a stretcher!
 
superbeast668 said:
got anything like this for arms? I'm feeling twisted today
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I do actually try this one out.....
ARMS:

Standing Alternate Dumbell Curls - SUPERSETTED WITH
Tricep Pressdowns (V BAR) = 5 supersets - 12 reps each set

Seated Incline Dumbell Alternate Curls - SUPERSETTED WITH
Lying Tricep Extensions- (to forehead) = 5 supersets - 12 reps each set

Barbell Curls (straight bar) - SUPERSETTED WITH
Close Grip Bench Press (straight bar) = 5 supersets - 12 reps each set

Preacher Curls - SUPERSETTED WITH
Overhead Cable French Press (straight bar) = 5 supersets - 12 reps each set

High "V BAR" Curls on Free Motion - SUPERSETTED WITH
Tricep Pressdowns (straight bar) = 5 supersets - 12 reps each set

Dumbell Concentration Curls - SUPERSETTED WITH
Tricep Cable Kickbacks (handle) = 5 supersets - 12 reps each arm.


No rest during the superset. About a min or 2 between switching exercises.
 
Well yesterdays leg session definitely kicked my ass. To say I'm a lil sore would be an understatement. Think I'll go eat some breakfast this morning and load up on carbs and protein. This week my diet goes into effect. No more beer, no more cheat meals unless coach says so. Time to get this body back to where I want to be. Not sure I'll get to train today or tomorrow due to work, but I need to hit chest and arms still this week. Hope everyone has a great day.
 
BigBoyMuscle said:
I do actually try this one out.....
ARMS:

Standing Alternate Dumbell Curls - SUPERSETTED WITH
Tricep Pressdowns (V BAR) = 5 supersets - 12 reps each set

Seated Incline Dumbell Alternate Curls - SUPERSETTED WITH
Lying Tricep Extensions- (to forehead) = 5 supersets - 12 reps each set

Barbell Curls (straight bar) - SUPERSETTED WITH
Close Grip Bench Press (straight bar) = 5 supersets - 12 reps each set

Preacher Curls - SUPERSETTED WITH
Overhead Cable French Press (straight bar) = 5 supersets - 12 reps each set

High "V BAR" Curls on Free Motion - SUPERSETTED WITH
Tricep Pressdowns (straight bar) = 5 supersets - 12 reps each set

Dumbell Concentration Curls - SUPERSETTED WITH
Tricep Cable Kickbacks (handle) = 5 supersets - 12 reps each arm.


No rest during the superset. About a min or 2 between switching exercises.
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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.
 
BigBoyMuscle said:
Hey u told me we need to keep pushing. I'm just doing as I'm told. Hope u have a great weekend Puccah
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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.
 
BigBoyMuscle said:
I do actually try this one out..... ARMS: Standing Alternate Dumbell Curls - SUPERSETTED WITH Tricep Pressdowns (V BAR) = 5 supersets - 12 reps each set Seated Incline Dumbell Alternate Curls - SUPERSETTED WITH Lying Tricep Extensions- (to forehead) = 5 supersets - 12 reps each set Barbell Curls (straight bar) - SUPERSETTED WITH Close Grip Bench Press (straight bar) = 5 supersets - 12 reps each set Preacher Curls - SUPERSETTED WITH Overhead Cable French Press (straight bar) = 5 supersets - 12 reps each set High "V BAR" Curls on Free Motion - SUPERSETTED WITH Tricep Pressdowns (straight bar) = 5 supersets - 12 reps each set Dumbell Concentration Curls - SUPERSETTED WITH Tricep Cable Kickbacks (handle) = 5 supersets - 12 reps each arm. No rest during the superset. About a min or 2 between switching exercises.
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This looks intense. That's gonna be next weeks arms. Unfortunately I got ancy and hit it hard before you posted lmao. Thank you man.
 
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