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Crazy old bastard takes it up a notch 1-andro M1D

MrKleen73 said:
Wow Doug so much progress on the arms!!! That is very impressive!
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about 3/4 of an inch and I am surprised as I already had pretty big arms. A lot of extra triceps but some bicep too. My chest and shoulders are the biggest gainers through this but the arms are what most people notice more. Can't wait to see how they look when I start to get really shredded, that goes for my legs too.
 
jdg76 said:
I'm jelly............
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wasme said:
This...
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All I can say guys is that my training technique is so much improved that my arms just get fuggin blasted and not too heavy with the weight either. I used to lift heavier and get less. That goes for all body parts though. I know not everybody agrees with this style of training but I am going to prove it works by kicking some ass :)
 
Ok two advanced GVT workouts in the books. I have done harder workouts but these are very effective. The biggest thing is that you are doing something different to get a variety in your hypertrophy training while adding some strength.

Torso Wk 1 Day 1 Exercise Reps Sets Tempo Rest
A1 Bench Press 30 degree incline 5 10 4-0-1-0
A2 Pullups wide grip 5 10 3-0-1-0 90

B1 DB bench slight decline 7 3 4-0-1-0
B2 Supinated seated row 7 3 3-0-1-0 75

Arms Wk 1 Day 2
A1 Tricep Dips 5 10 4-0-1-0
A2 Preacher Curls 5 10 4-0-1-0 90

B1 Low cable seated tricep extension 7 3 3-0-1-0
B2 db inclen curls 30 degrees 7 3 3-0-1-0 75
 
one thing I will say for this training is it works up a sweat, all stuff I am horrible at which means I got a lot done :)

extended body leg curls 10 X 5 reps tempo 4,0,1,0 ss
Barbell split squats 10 X 5 reps each leg tempo 4,0,1,0 90 sec rest

Good mornings 3 X 7 reps tempo 4,0,1,0 ss
Barbell step ups 3 X 7 reps temp 4,0,1,0
 
Nice work Doug!
 
I am dealing with some aggravating stuff with my elbows right now. I may end up having to hit up some slow reps action again to make it through. This program may be a nice stepping stone. I am going to see how things go tomorrow doing the trap bar workout. If it thrashes my elbows in the way I think it might then I will have to come up with something else to do... Sucks because I am really looking forward to completing that program too.
 
MrKleen73 said:
I am dealing with some aggravating stuff with my elbows right now. I may end up having to hit up some slow reps action again to make it through. This program may be a nice stepping stone. I am going to see how things go tomorrow doing the trap bar workout. If it thrashes my elbows in the way I think it might then I will have to come up with something else to do... Sucks because I am really looking forward to completing that program too.
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When I started M140 for the first time, I had some pretty serious elbow issues but eccentric training and lower weight took care of that. Another thing that really helped me is that bpak mentions in the videos about using the proper angles such as shoulder width curs etc. and of course using a full grip.
 
Ok haven't posted for a few days. The AGVT is going great. It's very doable and fun to do with all the low reps :) but be ready for some world class doms the next day. This is definitely another really good shaping routine as I am on low carb I am slowly losing but maintaining size very well. Just what I had in mind.

A lot of my focus will be on my trainee Arial for the next 7.5 weeks as she is right on target. Man what a pretty little body this girl has and the glutes are to die for. I will be doing lots of pics of her very soon. Exciting times for sure.
 
My least favorite routine on Agvt that's 10 X 5 body extended leg curls ss with 10 X 5 split squats on each leg.
Finished with 3 X 7 of good mornings ss with barbell step ups. My legs are trashed :(
 
hmmm posing routine song for the animal :)

[video=youtube;1mjlM_RnsVE]https://www.youtube.com/watch?v=1mjlM_RnsVE&index=3&list=PLhd1HyMTk3f5yqcPXjLo8qro WJiMMFBSk[/video]
 
DreamWeaver said:
Thanks Rosie we are getting our shyte together finally :)
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Always a good thing... Reading your journey here has been helping motivate me. My knees have been so bad I have done very little training, but the lack has just exacerbated the situation, so again, back to it, doing what I can, because you do what needs to be done to be able to do what you want to do... Thank you and keep being a shining example :)

~Rosie~
 
Rosie Chee said:
Always a good thing... Reading your journey here has been helping motivate me. My knees have been so bad I have done very little training, but the lack has just exacerbated the situation, so again, back to it, doing what I can, because you do what needs to be done to be able to do what you want to do... Thank you and keep being a shining example :)

~Rosie~
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Thanks again Rosie and right back at you. We are kindred spirits in this.
 
You have really peaked my interest into the Mi40x program. I train in a home gym with mostly free-weights (some cable systems). Would you say the Mi40x can be done as is or modified in such a way as to allow successful completion of the program?

Thanks,
clown
 
clown007 said:
You have really peaked my interest into the Mi40x program. I train in a home gym with mostly free-weights (some cable systems). Would you say the Mi40x can be done as is or modified in such a way as to allow successful completion of the program?

Thanks,
clown
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That's how \I roll we don't have a lot of machines. Carle crossovers and an extensive pulley system though
 
That's great!!!
I assume for hack squats, barbell hack squats should work?

Excited to try this program!
 
clown007 said:
That's great!!!
I assume for hack squats, barbell hack squats should work?

Excited to try this program!
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Yah I use the cage and just slide the bar up and down while leaning backwards. I think it's even better that way.
 
Was sick a couple days after my move we ordered some Chinese food and things went south. Stomach is still iffy likely no training today have to play things by ear but hope to deload late this week.
 
clown007 said:
That's great!!!
I assume for hack squats, barbell hack squats should work?

Excited to try this program!
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They should but I think Front Squats would be better suited, especially for any of the CEP stuff.

DreamWeaver said:
Was sick a couple days after my move we ordered some Chinese food and things went south. Stomach is still iffy likely no training today have to play things by ear but hope to deload late this week.
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Ughhh. hate to hear that you aren't feeling well. Hopefully that doesn't last long.
 
MrKleen73 said:
Ughhh. hate to hear that you aren't feeling well. Hopefully that doesn't last long.
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Yah I guess it was the flu cuz my wife and granddaughter are really sick now. I need a break from training anyway, so the timing wasn't bad. I have to be careful to keep hydrated and get lots of rest. I am basically functional though. I have to get away from low carbs too I find or I get hypo.
 
Well i gone and done it. Started the Graduate again today. Six months to contest time so time to put on my fuggin game face.
 
DreamWeaver said:
Well i gone and done it. Started the Graduate again today. Six months to contest time so time to put on my fuggin game face.
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You got this, Doug!

~Rosie~
 
Do you think running the graduate program back to back would be ok? I would love to run it straight through to the end of August.

Thanks,

clown
 
clown007 said:
Do you think running the graduate program back to back would be ok? I would love to run it straight through to the end of August.

Thanks,

clown
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No I would run something in between for sure. Remember the overreaching phase will come close to killing you. Have to get off high volume training for a while.
 
Motha fugger that was tough

Shoulder width seated rows (outward intention) 4 X 10 2 second isometric holds 40 seconds rest 4-0-1-2
Bent over rows (outward intention) 14, 10, 7, 7, 10, 14 40 seconds rest 4-0-1-0
Reverse grip pullups 4 X 10 NOS last set (triple drop add bands) 40 seconds rest
supine grip pull downs 60 degrees 4X10 40 seconds rest 4-0-1-0
bent over db lat raises 40 seconds rest 4-0-1-0 ss single arm cable lat raises 40 seconds rest 4-0-1-0
rope pressdown 3 X 10 40 seconds rest 4-0-1-0 ss decline tri extension 3 x 10 40 seconds rest 4-0-1-2
 
Thanks Dreamweaver.
I was contemplating doubling each phase (with the exception of the Over-Reach phase). I wanted to push the length of the workout program so that it coincides with the duration of my Osta/Dermacrine cycle. Ideally I want to run an 8 week Osta/Dermacrine followed by a 4 week PCT. The idea would be that the overreach ends at the end of the cycle so the change in programming follows with my PCT.

Does that make sense?

clown
 
clown007 said:
Thanks Dreamweaver.
I was contemplating doubling each phase (with the exception of the Over-Reach phase). I wanted to push the length of the workout program so that it coincides with the duration of my Osta/Dermacrine cycle. Ideally I want to run an 8 week Osta/Dermacrine followed by a 4 week PCT. The idea would be that the overreach ends at the end of the cycle so the change in programming follows with my PCT.

Does that make sense?

clown
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Yah I know what you're getting at but that is going to trash you. 6 weeks then the super compensation is the way to go which makes the program 7 weeks. If I was running something for 8 weeks I'd be inclined to pre-load it.
 
Ok thanks Dreamweaver
I'll run the graduate program after a preload of some sort.
Great advice!
Clown
 
EXERCISE SETS TARGET REPS * TEMPO REST

A Leg Extensions 3 7 5-7 second isometric 4-0-1-(5-7) 40 secs
B One-Leg Leg Press - feet high 3 21 4-0-1-0 40 secs
C Barbell Back Squats 4 21,14,10, 21 4-0-1-0 40 secs
D Leg Press (feet low) 4 10 + NOS (last set) 4-0-1-0 80 secs
E Leg Curls body collapsed 3 21 4-0-1-0 40 secs
F Lying Leg Curl - Body Extended 4 7 * 4-0-1(2)-0 40 secs wow you have to try this to appreciate it. * 2 second pause at 30o on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30o on the way up, then finish the rep.

I thought I might pass out at times. Take a peak at the short rest periods coupled with the volume. This will tear anybody to pieces. I'm glad it's done but there is a lot of tough workouts to come so I have to get used to being destroyed. Have to stretch tonight or I will definitely cramp.
 
clown007 said:
Ok thanks Dreamweaver
I'll run the graduate program after a preload of some sort.
Great advice!
Clown
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Why not start with the 2 week Primer workout that you are supposed to start each phase with anyway? Also you definitely want to be "ON" during your super compensation week where you should not be training. That is wen most of the growth actually happens so to plan to be starting PCT during that week would not be good. You should be lowering volume and increasing intensity a bit in your PCT too so I would follow up the program with a lower volume and a little heavier lifting during PCT.
 
MrKleen73 said:
Why not start with the 2 week Primer workout that you are supposed to start each phase with anyway? Also you definitely want to be "ON" during your super compensation week where you should not be training. That is wen most of the growth actually happens so to plan to be starting PCT during that week would not be good. You should be lowering volume and increasing intensity a bit in your PCT too so I would follow up the program with a lower volume and a little heavier lifting during PCT.
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Good point, do not want ot be in PCT during super compensation :(
 
Advanced German volume training would be good to do after though. It's not as much volume as M140 but would be an excellent workout during PCT.
 
DreamWeaver said:
Advanced German volume training would be good to do after though. It's not as much volume as M140 but would be an excellent workout during PCT.
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No doubt that would be close to perfect with the rep ranges he has you use.
 
That's true. I would most likely transition into AGVT afterwards. So I guess everything will go as follows:

Osta/Dermacrine/Elim1nate with Primer plus MI40x Graduate for 8 weeks
PCT+ Sup3rPCT/DermaStr3ngth/ABE with AVGT for 4 weeks

That would take me clear through to the end of August if starting at the end of May!

clown
 
Ok my fuggin legs are trashed. Some wild cramping last night to boot, despite doing a lot of stretching :(
 
EXERCISE SETS TARGET REPS TEMPO REST

A1 Barbell Preacher Curls 4 7 5 sec isometric 4-0-1-5
A2 Incline Dumbbell Curls 4 7 + NOS-X (last set) 4-0-1-0 40 secs my arms were pulverized...
B One-Arm High Cable Curls 4 15 4-0-1-0 0 (40 after final set) yah non fuggin stop with dead arms :(
C Incline Dumbbell Press 4 12 4-0-1-0 40 secs my fuggin chest is still sore from the pounding I gave it on monday for fug's sake.
D shoulder width bench inner intention 4 12 7 sec eccentric 7-1-1-1 40 secs are you fuggin kiddin me I'm in so much pain!!!
E1 Prone 75o Incline Dumbbell Lateral Raises 3 12 4-0-1-0
E2 Bent-Over Cable Lateral Raises (right across body, elbows locked) 3 12 2-1-1-1
E3 Standing Cable Lateral Raises (straight-arms, no movement at elbow) 3 12 4-0-1-0 40 secs almost hurling by this time man am I fuggin dead, took me 10 minutes to catch my fuggin breath

Fuggin pinned it though, a fug of a lot of pain but good pain.
 
I want to go home and sleep now. I have a client coming in ... think I'll make him work his azz off lol the poor fugger is getting an arm and shoulder workout similar to what I just did hehe
 
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