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BigReds Journey to Sowledom!

PULL HYPERTROPY DAY TUESDAY WEEK 1
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SMITH MACHINE BENT ROW 4X12/10/8/6 (45 second rest)
130X12
140X10
150X8
160X6

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GIRONDA PULLDOWN 3X10 (30 SECOND TUT) (45 second rest)
50x10
50x10
50x10

.
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DB SUPPORTED ROW 3X10 (30 SECOND TUT) (45 second rest)
40x10
40x10
40x10

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INCLINE CURLS 3X10 [30 SECOND TUT] (45 second rest)
20x10
20x10
20x10

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CONCENTRATION CURLS 3X30/20/15 (30 second rest)
5X30
10X20
15X15


OH CABLE TRI EXTENSION 3X30/20/15 (30 second rest)
20x30
25x20
30x10

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WEEK 1 DMZ/DERMICRINE CYCLE

Going on Day 4 today. Last night I was running on the warm side and woke up around 1:30 and had a hard time falling back asleep.
Workout was good but felt to easy so I will up my 3x10 to 4x10. I had a good pump just felt like I could have done more.
 
You got this, Red! You're looking awesome!!!
 
puccah8808 said:
You got this, Red! You're looking awesome!!!
Click to expand...

Thank you Puccah!!

Off day yesterday but Heavy Push day today!!!
Slept better last night but definitely can feel my body is running hotter at night.
 
POWER PUSH DAY THURSDAY WEEK 1
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INCLINE PRESS 3X7 (120 second rest)
180X7
215X7
250X7


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SEATED OHP 5/4/3/2 (120 second rest)
165x5
165x4
165x3
165x2

.
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FLAT BENCH PRESS 4X6 (90 second rest)
240x6
240x6
240x6
240x6

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DIPS (DOUBLE REP METHOD REST PAUSE)
BW+40x6
BW+40x2
BW+40x2
BW+40X1
BW+40X1

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.
Solid Power Push workout. So far DMZ/Dermacrine cycle and workouts are going good this week.
 
POWER PULL DAY SATURDAY WEEK 1
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PENDLAY ROW 3X7 (120 second rest)
175X7
205X7
240X7


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PULL UP 5/4/3/2 (120 second rest)
BWx5
BWx4
BWx3
BWx2

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HIGH PULL 3X5 (90 second rest)
155x5
155x5
155x5

.
.
DRAG CURL (DOUBLE REP METHOD REST PAUSE)
115x6
[REST PAUSE]
115x2
115x2
115X1
115X1

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.
Workouts are feeling way to easy even though pushing hard. DMZ and Dermacrine doing their job!!
 
PUSH HYPERTROPY DAY SUNDAY WEEK 2
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SMITH MACHINE DECLINE BENCH 4X12/10/8/6 (45 second rest)
200X12
205X10
210X8
215X6

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DB HIGH INCLINE PRESS 4X10 (30 SECOND TUT) (40 second rest)
40x10
40x10
40x10
40x10

.
.
DB FLAT FLYE 3X30/20/15 (30 second rest)
20x30
25x20
30x15

.
FACE PULL SUSPENSION 4X10 [30 SECOND TUT] (40 second rest)
BWx10
BWx10
BWx10
BWx10

.
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SIDE LATERALS 3X30/20/15 (30 second rest)
5X30
10X20
15X15


OH CABLE TRI EXTENSION 3X30/20/15 (30 second rest)
20x30
25x20
30x12

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WEEK 2 DMZ/DERMICRINE CYCLE
Staying with 40mg of DMZ and 3 pumps of Dermaicrine for another week. Recovery has been and good and workouts just seem easy.
Strength went up a little from last week.
 
Always putting in work Red!! Keep it up!! :)
 
POWER LEG DAY MONDAY WEEK 2
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SPLIT SQUATS 3X5 (120 second rest)
110X5
130X5
150X5


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LEG PRESS 4X10 (30 SECOND TUT) (40 second rest)
455x10
455x10
455x10
455x10

.
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LEG CURL 3X30/20/15 (30 second rest)
42.5x30
47.5x20
52.5x8

.
.
LEG EXTENSION 3X30/20/15 (30 second rest)
65x30
75x15
80x10

.
.
CALF PRESS 4X10 (30 SECOND TUT) (40 second rest)
430x10
430x10
430x10
430x10

.
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SEATED CALF RAISE 3X30/20/15 (30 second rest)
110x30
120x20
125x15

.


Good solid leg day. I was feeling pumped for sure after this workout and this one did have me worn out by the end of it.
 
Great leg day!! Love split squats!
 
POWER PULL DAY TUESDAY WEEK 2
.
.
PENDLAY ROW 3X5 (120 second rest)
190X5
225X5
255X5


.
.
PULL UP 5/4/3/2 (120 second rest)
BW+5x5
BW+5x4
BW+5x3
BW+5x2

.
.
HIGH PULL 3X5 (90 second rest)
160x5
160x5
160x5

.
.
DRAG CURL (DOUBLE REP METHOD REST PAUSE)
115x6
[REST PAUSE]
115x3
115x2
115X1

.
.
Moved some workouts around, still doing the same layout just different days. Today is an off day!
 
Great pull day!
 
POWER PUSH / HYPERTROPY PULL DAY THURSDAY WEEK 2
.
.
INCLINE PRESS 3X5 (120 second rest)
205X5
230X5
265X5


.
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SMITH MACHINE BENT ROW 12/10/8/6 (45 second rest)
135x12
140x10
145x8
150x6

.
.
FLAT BENCH PRESS 4X6 (90 second rest)
245x6
245x6
245x6
245x6

.
.
GIRONDA PULLDOWNS 4x10 (30 SECOND TUT) (40 second rest)
50x10
50x10
50x10
50x10
.
.
DIPS (DOUBLE REP METHOD REST PAUSE)
BW+40x6
BW+40x3
BW+40x2
BW+40X1

.
.
CABLE ROWS 3x30/20/15 (30 second rest)
55x30
65x20
70x10

.
.
SKULL CRUSHERS 4x12/10/8/6 (45 second rest)
70x12
75x10
80x8
85X6
.
.
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Going to a 4 day workout so mixing it up a little. Still doing the same type of workout just condensed it to 4 days..
 
Strong as always, Red!!
 
DELTS AND ARMS DAY SATURDAY WEEK 2
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.
OHP SMITH PRESS 4X12/10/8/6 (45 second rest)
110X12
115X10
120X8
125X6


.
.
INCLINE CURL 3X10 (40 second rest)
25x10
25x10
25x10

.
.
OH TRICEP EXTENSION 3X6 (40 second rest)
70x10
70x10
70x10

.
.
FACE PULL 3x10 (30 SECOND TUT) (40 second rest)
B/Wx10
B/Wx10
BWx10
.
.
CONCENTRATIONI CURLS 3X30/20/15 (30 second rest)
7.5x30
12.5x20
17.5x15
BW+40X1

.
.
ROPE PRESSDOWNS 3x30/20/15 (30 second rest)
20x30
30x20
35x10

.
.
SIDE LATERALS 3x30/20/15 (30 second rest)
5x30
10x20
15x15
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.
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WEEK 3 OF DMZ/DERMACRINE CYCLE
I am still dosing at 40mg of DMZ and went up to 4 pumps of Dermacrine.
Not having any problems with lethargy and libido is still going strong. Not seeing any negative effects.
Workouts are going good and strength is still going up. Weight is up to 263 which is about 6 pounds heavier than when I started.
Some of the weight is definitely fluid from eating more carbs.
 
Looking good man! Pressing numbers are great too
 
tommurph said:
265 and lean! Great work!
Click to expand...

Thanks brotha!

Dma378 said:
Leaning up big man!! That's a solid 265.
Click to expand...

It will be good when I do start leaning out having the extra weight to play with

love2liftkat said:
This!! Heck yeah! Awesome job Red!!
Click to expand...

Thanks Kat!! you are the best

RegisterJr said:
Looking good man! Pressing numbers are great too
Click to expand...

Thanks! I appreciate that

YouBet33 said:
How you liking the DMZ so far
Click to expand...

Loving it so far, no problems with any sides and making steady gains!
 
POWER PULL / HYPERTROPY PUSH DAY MONDAY WEEK 3
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PENDLAY ROWS 3X7/5/3 (120 second rest)
205X7
240X5
270X3


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SMITH MACHINE DECLINE PRESS 12/10/8/6 (45 second rest)
205x12
210x10
215x8
220x5

.
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HIGH PULL 3X5 (90 second rest)
165x5
165x5
165x5

.
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HIGH INCLINE DB PRESS 4x10 (30 SECOND TUT) (35 second rest)
40x10
40x10
40x10
40x10
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PULL UPS (DOUBLE REP METHOD REST PAUSE)
BWx6
BWx2
BWx2
BWX1
BWX0

.
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FLAT DB FLYE 3x30/20/15 (30 second rest)
20x30
25x20
30x15

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DRAG CURLS 4x12/10/8/6 (45 second rest)
65x12
70x10
75x8
80X6
.
.
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Had a really good workout. I was pumped and wore out by the end of this.
 
POWER PUSH / HYPERTROPY PULL DAY FRIDAY WEEK 3
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.
INCLINE PRESS 3X7/5/3 (120 second rest)
215X7
250X5
280X3


.
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SMITH MACHINE BENT ROW 12/10/8/6 (45 second rest)
140x12
145x10
150x8
155x6

.
.
FLAT BENCH PRESS 3X5 (90 second rest)
255x5
255x5
255x5

.
.
GIRONDA PULLDOWNS 4x10 (30 SECOND TUT) (35 second rest)
50x10
50x10
50x10
50x10
.
.
DIPS (DOUBLE REP METHOD REST PAUSE)
BW+40x7
BW+40x3
BW+40x2
BW+40X1

.
.
CABLE ROWS 3x30/20/15 (30 second rest)
55x30
65x20
70x15

.
.
 
DELTS AND ARMS DAY SATURDAY WEEK 3
.
.
OHP SMITH PRESS 4X12/10/8/6 (45 second rest)
115X12
120X10
125X8
130X6


.
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INCLINE CURL 3X10 (35 second rest)
25x10
25x10
25x10

.
.
OH TRICEP EXTENSION 3X10 (35 second rest)
70x10
70x10
70x10

.
.
CONCENTRATIONI CURLS 3X30/20/15 (30 second rest)
10x30
15x20
20x12

.
.
ROPE PRESSDOWNS 3x30/20/15 (30 second rest)
20x30
30x20
35x12

.
.
SIDE LATERALS 3x30/20/15 (30 second rest)
7.5x30
12.5x17
17.5x8
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.
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WEEK 4 OF DMZ/DERMACRINE CYCLE
I went up to 60mg of DMZ and stayed at 4 pumps of Dermacrine.
Not having any problems with lethargy and libido is still going strong. Not seeing any negative effects.
Workouts are going good and strength is still going up. Weight is up to 270 which is about 6 pounds heavier than last week.
Some of the weight is definitely fluid from eating more carbs during the holidays but still can fit into my 36 waist jeans. Just the legs are tight as hell.

Definitely a solid run so far with no problems. Look forward to the next few weeks. Plan on tightening up the diet after the first and lose some of the water weight so I expect my weight to drop.
 
POWER PULL / HYPERTROPY PUSH DAY MONDAY WEEK 4 CYCLE 2
.
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PENDLAY ROWS 3X7 (120 second rest)
180X7
215X7
245X7


.
.
SMITH MACHINE DECLINE PRESS 12/10/8/6 (45 second rest)
205x12
210x10
215x8
220x6

.
.
HIGH PULL 3X5 (90 second rest)
170x5
170x5
170x5

.
.
HIGH INCLINE DB PRESS 4x10 (30 SECOND TUT) (30 second rest)
40x10
40x10
40x10
40x10
.
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PULLDOWNS 4X12/10/8/6 (45 second rest)
70x12
80x10
90x8
100X6

.
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FLAT DB FLYE 3x30/20/15 (30 second rest)
25x30
30x20
35x15

.
.
I did this workout on Monday and yesterday was an off day. Today will be leg day.
Finished the year at 269 pounds. For the little I put on my waist for 20 pounds gained over the past couple of months, I have to say it has been a good run so far.
I will clean up the diet starting next Monday so I expect the weight to drop which I am good with. Looking to be in the 250 range and tighter.
 
Dma378 said:
Nice Red. It's been a good year indeed.
Click to expand...

Very good indeed and starting the year off strong as well. Look forward to leaning out to really show the muscle I have added over this past year.
 
You're such a great inspiration, Red!
 
love2liftkat said:
X2 It was a great year for you! Even more to come in 2015!
Click to expand...

Thanks Kat!! Looking forward to it for sure. Always appreciate the support.

puccah8808 said:
You're such a great inspiration, Red!
Click to expand...

Thank you Puccah! That means a lot coming from you:)


Been slacking on my log this past couple of weeks during the Holidays but getting back to cleaning up the diet today. Workouts have been good and consistently getting better.
Going into week 5 of DMZ/Dermacrine and can only say good things about this combination. Weight is up to 270 with minimal fat gain. I expect to drop some water weight this week. Going to drop the carbs so I can flush out the water then will adjust them back up after week with some good carbs and not all the junk I have been eating.
 
LEGS AND ARMS MONDAY WEEK 1 CYCLE 1
.
.
LEG EXTENSIONS 3X30/20/15 (35 second rest)
50X30
60X20
65X15


.
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LEG CURLS 4X10 [30 SEC TUT] (45 second rest)
65x10
65x10
65x10
65x10

.
.
LEG PRESS 4X10 (45 second rest)
475x10
475x10
475x10
475x10

.
.
SKULL CRUSHERS 4x10 (30 SECOND TUT) (45 second rest)
70x10
70x10
70x10
70x10
.
.
INCLINE CURLS 3X30/20/15 (35 second rest)
10x30
15x20
20x15

.
.
CALF PRESS 4x10 [30 SEC TUT] (45 second rest)
495x10
495x10
495x10
495X8

.
.
Going to work with higher reps and Time under Tension for legs because knees are hurting. Also hoping cleaning up the diet will help with inflammation issues with my knees and joints. When I eat to much gluten it does this.
Overall a good workout and I was worn out by the time I was done. The short rest times really hit the cardiovascular.
Today will be chest, back and shoulders.
 
Dma378 said:
Experiencing any negative sides Red? How's the sleep been?
Click to expand...

Sleep has been good. Every once in awhile I won't have a great night of sleep but overall not bad.
Just keeping an eye out on blood pressure but support supplements are helping with that.
Definitely some good progress though!! Been a great run so far:)
 
Solid session today Red!
 
BigRed1974 said:
LEGS AND ARMS MONDAY WEEK 1 CYCLE 1
.
.
LEG EXTENSIONS 3X30/20/15 (35 second rest)
50X30
60X20
65X15


.
.
LEG CURLS 4X10 [30 SEC TUT] (45 second rest)
65x10
65x10
65x10
65x10

.
.
LEG PRESS 4X10 (45 second rest)
475x10
475x10
475x10
475x10

.
.
SKULL CRUSHERS 4x10 (30 SECOND TUT) (45 second rest)
70x10
70x10
70x10
70x10
.
.
INCLINE CURLS 3X30/20/15 (35 second rest)
10x30
15x20
20x15

.
.
CALF PRESS 4x10 [30 SEC TUT] (45 second rest)
495x10
495x10
495x10
495X8

.
.
Going to work with higher reps and Time under Tension for legs because knees are hurting. Also hoping cleaning up the diet will help with inflammation issues with my knees and joints. When I eat to much gluten it does this.
Overall a good workout and I was worn out by the time I was done. The short rest times really hit the cardiovascular.
Today will be chest, back and shoulders.
Click to expand...

I see someone is still killing it! ;)

I also love the short rest in between sets. Sort of my cardio training;)
 
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