EVOMUSE STRAFE Triple Dose: TURN THE VOLUME UP!

KilaCali said:
Hell yea man, that's killin it 365?!? I appreciate it. I don't wanna sound like a know it all or anything however i would recommend from the video bending over just a little more from the hips up to where your torso is about 75 degree's, maybe on your beginning sets try it out before you get to burnt, and if your doing it right you should still be keeping the weight off your lower back but still nailing the lower and mid lats inside and out, theres nothing wrong with the form you had but that's just the way i like to doit cause i feel like it emphasizes for lats and a little less everything else..
just a little recommendation is all. regardless you killed it man, i wish and need to get back up to that kind of weight for reps of 10, that's really good weight, and i think it makes your DL strength 10x better as well.
Click to expand...

I hear you bro, that what i was thinking as well. Honestly i think i always stay in that position because i feel it most, just never recorded it. When i do pendlay rows im all the way bent over. I need to play with it more, but even on the light sets i pretty much stay at that angle. Ive always felt the most contraction in my lats like that. Idk if its cause i got long arms or what...
 
EMPIREMIND said:
I hear you bro, that what i was thinking as well. Honestly i think i always stay in that position because i feel it most, just never recorded it. When i do pendlay rows im all the way bent over. I need to play with it more, but even on the light sets i pretty much stay at that angle. Ive always felt the most contraction in my lats like that. Idk if its cause i got long arms or what...
Click to expand...

for sure, that could be it, everyones body mechanics are a little diff. some of us got long upper legs and shirt lower legs, or whatever its weird stuff were all freaks haha but whatever works, i mean your killin the weight and feeling it! so that's all that matters!
 
EMPIREMIND said:
Lol aside from the froyen yogurt, i had a headache and it was more like a job than any enjoyment. But i felt like a millionbucks when i woke up
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hell yea, sometimes i gotta force myself to eat til i get sick, and eat more.. it sucks but later on your body loves ya for it!
 
I have to force myself...NOT TO EAT !!!
 
Day 22:

Preworkout: ECA, Coffee, LBAS, Myosynergy
Preworkout Meal: 3 filtets of Flounder, 1 cups of Jasmine Rice
Intra Workout: 1 scoop of Glycofuse, 1 scoop vitality
Postworkout: 1 scoop modern protein, 1 scoop strafe
Postworkout Meal: small plate of fish and white potatoes (on the run)

PM Training: Shoulders

Standing One Arm DB Press and One Arm DB Upright Row superset
35x10x10
45x10x10
60x10x10
superset
Lateral Raises with Red Resistance Band
3 sets of 30, TUT (mid to upper rom)

Barbell Shoulder Shrugs
135x30
225x20
315x20
405x15
405x10 drop 315x5 drop 225x10 drop 135x15
superset
Lateral Raises with Red Resistance Band
5 sets of 30, TUT (mid to upper rom) done in between sets of shrugs

One Arm Standing Barbell Shoulder Presses, on end of bar in corner
45 plate x 20 reps each arm
45 & 25 plate x 20 reps each arm
2 45 plates x 20 reps each arm

Standing DB Lateral Raises
20lbs x 5 reps with 2 second raises and 5 second negatives, 5 bent arm raises into outward extension and 5 second negative
superset
Lateral Raises with Red Resistance Band
45 reps, TUT (mid to upper rom)

OneArm DB Side laterals
30x20
45x15 drop 30x15 drop 20x10 drop 10x10

Rope Face Pulls
85x15 x 2 sets
 
EMPIREMIND said:
Day 22:

Preworkout: ECA, Coffee, LBAS, Myosynergy
Preworkout Meal: 3 filtets of Flounder, 1 cups of Jasmine Rice
Intra Workout: 1 scoop of Glycofuse, 1 scoop vitality
Postworkout: 1 scoop modern protein, 1 scoop strafe
Postworkout Meal: small plate of fish and white potatoes (on the run)

PM Training: Shoulders

Standing One Arm DB Press and One Arm DB Upright Row superset
35x10x10
45x10x10
60x10x10
superset
Lateral Raises with Red Resistance Band
3 sets of 30, TUT (mid to upper rom)

Barbell Shoulder Shrugs
135x30
225x20
315x20
405x15
405x10 drop 315x5 drop 225x10 drop 135x15
superset
Lateral Raises with Red Resistance Band
5 sets of 30, TUT (mid to upper rom) done in between sets of shrugs

One Arm Standing Barbell Shoulder Presses, on end of bar in corner
45 plate x 20 reps each arm
45 & 25 plate x 20 reps each arm
2 45 plates x 20 reps each arm

Standing DB Lateral Raises
20lbs x 5 reps with 2 second raises and 5 second negatives, 5 bent arm raises into outward extension and 5 second negative
superset
Lateral Raises with Red Resistance Band
45 reps, TUT (mid to upper rom)

OneArm DB Side laterals
30x20
45x15 drop 30x15 drop 20x10 drop 10x10

Rope Face Pulls
85x15 x 2 sets
Click to expand...

KICK ASS routine bro, love it! that's my kind of shoulder routine there, the resistance band laterals are so damn nice, they keep that tension through the whole ROM, I like the superset DB press/upright rows, that had to be a burner for sure, and the "landmine" BB shoulder presses in the corner, I like those, I think they improve your clean and press power big time. loving these routines, got me pumped reading it!
 
KilaCali said:
KICK ASS routine bro, love it! that's my kind of shoulder routine there, the resistance band laterals are so damn nice, they keep that tension through the whole ROM, I like the superset DB press/upright rows, that had to be a burner for sure, and the "landmine" BB shoulder presses in the corner, I like those, I think they improve your clean and press power big time. loving these routines, got me pumped reading it!
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Thanks bro. I really changed it up yesterday with more unilateral work and took it back to the free weights for my presses. Been doing alot of work on the smith machine which has really helped me, but i love this type of lifting the most. Those landmines are bomb dude. The last sets of 20 with two plates are nice, and the press upright row combo is really good. I do one side at a time , 10 press 10 row then switch sides. By the time you start the rows you on fire lol.
 
EMPIREMIND said:
Thanks bro. I really changed it up yesterday with more unilateral work and took it back to the free weights for my presses. Been doing alot of work on the smith machine which has really helped me, but i love this type of lifting the most. Those landmines are bomb dude. The last sets of 20 with two plates are nice, and the press upright row combo is really good. I do one side at a time , 10 press 10 row then switch sides. By the time you start the rows you on fire lol.
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I think unilateral is the best for strength and muscle building, theres really no cheating or weakness involved like with machines or even BB's where one side is weaker and you push more with the other, that unilateral will expose any weakness you have and its more beneficial period atleast I think it is. I bet you were feeling it by the time you switched to the upright rows lol. im gonna have to do some of those landmines man, been a long time, would be awesome for a good burnout finisher too cause you can use your legs a little to cheat for those last few reps.
 
Day 23

Pre workout: ECA myosynergy
Intra: ergonine and intra md, only drank half
Post workout: 1 scoop modern protein and strafe

Diet: No carbs, three lbs of chicken, .5 lb of salmon, and some olive oil seafood salad.

PM Training: Dead Lifts

135 x 20
225 x 15
315 x 12
405 x 8
495 x 3 (PR)
Ive been trying to get 5 plates for the longest but have had such trouble getting it off the ground. Today i was determined, so i made it happen and i was really proud. Also glad i asked someone to record it. Now i can use it to analyze and correct my form to improve.

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Before i started my hamstring was bothering me, by the finish it was really upsetting me. I did one set of leg press and couldnt go on.

Cardio:
25 mins steady jog on eliptical, no resistance

Did some calf raises and
stretching/foamrolling.

Ended off this HIIT on elliptical
3:1 45 sec jog 15 sec sprint, level 1$
 
EMPIREMIND said:
Day 23

Pre workout: ECA myosynergy
Intra: ergonine and intra md, only drank half
Post workout: 1 scoop modern protein and strafe

Diet: No carbs, three lbs of chicken, .5 lb of salmon, and some olive oil seafood salad.

PM Training: Dead Lifts

135 x 20
225 x 15
315 x 12
405 x 8
495 x 3 (PR)
Ive been trying to get 5 plates for the longest but have had such trouble getting it off the ground. Today i was determined, so i made it happen and i was really proud. Also glad i asked someone to record it. Now i can use it to analyze and correct my form to improve.

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Before i started my hamstring was bothering me, by the finish it was really upsetting me. I did one set of leg press and couldnt go on.

Cardio:
25 mins steady jog on eliptical, no resistance

Did some calf raises and
stretching/foamrolling.

Ended off this HIIT on elliptical
3:1 45 sec jog 15 sec sprint, level 1$
Click to expand...

**** YEA BRO you ****in killed it man! Good ****! made that look easy, great video!! your form was spot on dude, locking out perfect, back was solid and arched, for real man, congratulations that's awesome. crazy how the hammy is bothering you but you got that DL, that's how it was for me last week on legs when I hammered out the squats and leg press, sometimes your like **** it huh? lol I was like tear then you little *****
 
KilaCali said:
I think unilateral is the best for strength and muscle building, theres really no cheating or weakness involved like with machines or even BB's where one side is weaker and you push more with the other, that unilateral will expose any weakness you have and its more beneficial period atleast I think it is. I bet you were feeling it by the time you switched to the upright rows lol. im gonna have to do some of those landmines man, been a long time, would be awesome for a good burnout finisher too cause you can use your legs a little to cheat for those last few reps.
Click to expand...

Yea i agree completely. It definitely makes exposes any weaknesses. I especially experience that on leg presses. My knees start to shake Lol
 
KilaCali said:
**** YEA BRO you ****in killed it man! Good ****! made that look easy, great video!! your form was spot on dude, locking out perfect, back was solid and arched, for real man, congratulations that's awesome. crazy how the hammy is bothering you but you got that DL, that's how it was for me last week on legs when I hammered out the squats and leg press, sometimes your like **** it huh? lol I was like tear then you little *****
Click to expand...

Thanks bro. Yea i tried to stretch before i started, couldnt do it fully because the gym was closing early. I figured today would be the best time to hit deads hard being i only had an hour. Tried to do a few sets of one leg presses after but the pain was crazy. I gotta take some time to roll it out and stretch for real. But none the less i am very very happy with my results.
 
EMPIREMIND said:
Thanks bro. Yea i tried to stretch before i started, couldnt do it fully because the gym was closing early. I figured today would be the best time to hit deads hard being i only had an hour. Tried to do a few sets of one leg presses after but the pain was crazy. I gotta take some time to roll it out and stretch for real. But none the less i am very very happy with my results.
Click to expand...

yea I always put off the whole rolling thing too. I just kinda stretch before during and after but im gonna end up payin for it so I need to implement the old foam roller stuff.. I honestly just need a pretty girl with some amazing little massage hands that can really grab a hold of that and work it out. the hamstring that is ;)
 
KilaCali said:
lol your a beast man whatever you do its working!
Click to expand...

EMPIREMIND said:
Thanks bro. Yea i tried to stretch before i started, couldnt do it fully because the gym was closing early. I figured today would be the best time to hit deads hard being i only had an hour. Tried to do a few sets of one leg presses after but the pain was crazy. I gotta take some time to roll it out and stretch for real. But none the less i am very very happy with my results.
Click to expand...

I get a lot of very painful cramps in my hamstrings, Rolling them is the only thing that works but I hate to take the time to do it!
 
Impressive dead lift strength man (rows, too).

Not that you asked, but I think your pull would be a little more natural if the bar was just off your shin. Let me find a video...
 
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Day 24:

HAPPY FORTH OF JULY!... Feeling patriotic, SO I HAD TO PULL THE GUNS OUT!!!

PM Training: ARMs, Chest, Back and Shoulders

Barbell Pendlay Rows, Wide Grip
135x20
185x15
235x8
185x15
135x20

Lat Pulldowns: Narrow Grip
120x15
160x15
200x10
100x20

Incline Bench, Smith, highest incline angle on bench
75x50 warm up
115x35 warm up
205x15
255x6 drop 205x8 drop 115x17
superset
Side Lateral Raises with Red Resistence Band
4 set of 30-40 reps to fail

Standing Overhead Press (TUT low to mid rom)
45x50
115x20
165x15
superset
Side Lateral Raises with Red Resistence Band
3 sets of 30-40 reps to fail

Skull Crushers into Close Grip Bench w/ ez curl bar
50x30, 50x50
70x20, 70x50
110x10, 110x30
110x10, 110x20

Dips
3 sets of 30

DB Alternating Hammer Curls
55x10
70x10

Standing Barbell Bicep Curls
95x15
115x10
135x8(PR)

Straight Bar Underhand Tricep Extensions
50x40
65x20
80x12

Side Lateral Raises with Red Resistence Band
2 sets of 30-40 reps to fail



Day 25

Midday Training: Back

Pre-workout: Fasted except for LBA's in Coffee with coconut oil, ECA, Myosynergy
Intraworkout: Water
Post-Workout: Strafe and 2 scoops Modern Protein, LBA's and white rice

Lat Pulldowns : Narrow Grip
100x20
160x15
180x12

Barbell T bar Rows
3-45's x 20 x 2 sets
4-45's x 15 x 2 sets
6-45s x 6
Dropset: 6-45sx5 drop 5-45'sx4 drop 4-45'sx5 drop 3-45'sx5 drop 2-45'sx10 drop 1-45x20
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One Arm Barbell Lat Row, Bar Horizontal to Body
90x20
115x20
140x15
165x10
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Straight Bar Lat Pullovers, seated on incline bench
50x25
57.5x20
72.5x15
95x11
superset
Cable Rows with Rope (squeeze and hold at top of the rep)
50x25
65x17
80x15
95x10
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The lat row looks like a meadows row to me. A lot of weight, too.
 
Day 26

PM Training: Legs

Pre-workout: after long day on the beach and a two hour drive home, I went straight to the gym, no stims, just my MyoSynergy dose and some Althletix E9 intra-workout.
Post-workout: Strafe and meal: Flounder and white potatoes

Cardio:
17 mins, Level 12 on Elliptical
Speed 5 to 5.5

Barbell Back Squats
135x20 ( 10 5-second pause reps, 10 fast reps)
225x10
315x10
405x12
495x8 (PR)
This is a major accomplishement for me. I was sitting at 405 for a while and because of my partner pushing me, adding 25's turned into adding 45's. This was a great feeling to push my squats further. During thisbpast winter I had previously hit 455 for 1, and on the second rep my knee gave out, my spotter missed it, and i collapsed with the bar. This made me really take a step back and to surpass that now for reps makes me feel very satisfied.

Sumo Deadlifts (done with a slightly narrower stance than traditional sumos, almost like a hybrid dead/squat. I did not like these, but they definitely hit my legs. They were bothering my back so i kept it light and moved right on.)
135x20
185x12
225x10

Leg Press
733x30
913x20
1333x16 (reached absolute failure on rep 16)

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finisher drop set: 1093x10 drop 913x10 drop 733x10 drop 553x10 drop 373x20

After this i was taxed and ready for diner and bed. All day in the sun, hours of driving and no stims before this workout had me shot lol. Slept like a baby.
 
Goodnight!
 
Awesome squat reppage man. Jealous.
 
Day 27

PM Training: Calves, Traps, Back, Biceps and Legs

Went to try out a new gym and had access to much more equipment than usual. Went to town lol. Overall this was one of my longest sessions ive had in a while. My endurance, energy and strentgh were all high. Recovery has also been phenominal!

Pre-workout: ECA, Myosynergy, Slintensity. Preworkout Meal: jasmine rice and flounder, LBA’s
Intraworkout: Lemon Water, EAA’s
Post workout: Strafe, 5 whole eggs with Munster cheese, 5 filets of Flounder and 4 cups of vegetables.

Seated Calf Raise
45x40 x 2 sets
90x25
135x20
180x15 x 2 sets
135x25
90x15 single leg x 2 sets

Seated Shrug Machine w/ 2 second hold at the top of the rep and 10-20 sec hanging stretch at the end.
90x30
180x30
270x20
360x14
400x10

Standing Reverse Cable Flyes, Nautilus Cable Machine, reps from up top in a downward motion contracting the lats
65x20
85x20
115x20
125x20

Bodyweight Rows, Feet elevated on 3’ box, holding Barbell at Wide Overhand Grip
4 sets of 10, 10 second hold at the top of last rep

Seated Overhand Wide Row Machine
175x10
230x10
300x10
superset
Reverse Grip Curls w/ 50 lb ez-bar
21’s x 3 sets

Rope climber Cardio Machine: (machine with rope on a revolving loop with a set resistance)
8 rounds of 30 secs, 45 secs rest between each, resistance at highest: 7

Meadows Rows for lats, single arm, on t-bar row machine
45-plate x 20
2 45-plates x 15
2 45-plates, 1 25 plate x 10

Rope climber Cardio Machine: (machine with rope on a revolving loop with a set resistance)
3 rounds of 30 secs, 45 secs rest between each, resistance at highest: 7

Wide Grip lat pull downs on machine
115x25 x 2 sets

Hammer Grip wide lat pull downs on machine
115x25

Took a 40 min break, went back to my regular gym and met some people to hit some legs

Leg Press: Feet narrow in middle of platform and towards to top to target outer quad sweep and hams.
913x20
1003x20
1093x20

Stiff Leg Dead Lifts on smith (low to mid rom)
75x30
115x25
205x16
115x20

Standing Calf Raises on Smith
115x40
205x35
255x25
305x20 drop 205x15 drop 135x20

Seated Calf Extensions
150x40 x 3 sets
 
That's a lot of flounder.
 
I used to suck down mahi mahi like that but got burned out.
 
dsade said:
I used to suck down mahi mahi like that but got burned out.
Click to expand...

Lol hear u. I feel like i got chicken coming out of my ears, so anything else is like a delicacy to me right now. Tommorow ill start to cut my carbs again for a few days and will switch over to salmon for the fats. Probly throw in some steak too.

On another note. I still got a few days left in the bag of strafe. Overall i think i missed maybe three servings in the 27 days ( this past weekend i forgot the bag when i went to the beach.)
 
Day 28

Preworkout: ECA, mysosynergy, preworkout meal: flounder sweet potatoe and jasmine rice
Intra: ergonine
Post: strafe


Chest, Shoulders, Triceps

Warm up with bands and cables
lateral raises with Red bands: 5 sets of 20
Rotator movements w/ red bands and 5 lb on cables

Side Lateral Raises with Red Band
20 sets of 30 to 40, Supersetted between sets during the entire workout
there are really nice additions to the routine that keep you pumped and burn like h3ll

Incline Bench on Smith
115x40
115x30
205x15
295x1 drop 205x7 drop 115x15

Standing Overhead Press (TUT low to mid ROM)
75x30
145x20
235x10 (PR) drop 145x15 drop 75x15 drop 45x20 - from this set went directly into DB Side Laterals below as a superset

DB Side Lateral
40x15 drop 30x8 drop 20x15 drop Red Band x 25
40x15 drop 30x15
30x10

Skull Crushers to Close Grip Press w/ EZ-Curl bar
40x40, 40x50
90x20, 90x25
120x10(PR), 120x10
60x35, 60x40

Seated DB Shoulder Press
55x20
75x12
80x9

Dips
3 sets of 30
1 set of 10

Pec Deck (full stretch, arms sets to rear delt postion)
175x15-20 x 2 sets
175x15 drop to single arm 115 x fail each side

Standing Cable Flyes
20x20
25x20

Straight Bar Pushdown
50x30
65x20

Underhand Tricep Extension
80x12

Cross Face Cable Tricep Extension
20x15 x 2 sets





Day 29:

Diet:no carbs
Had 2 pounds of chicken through the day. Some walnuts and coconut oil for fats. For postworkout had four whole eggs with munster cheese and a nice steak with a bunch of veggies.

Pre: ECA myosynergy and ergonine
Intra: water
Post: strafe and two scoops carnivor fruit punch.

PM Training: HIIT and Core

15 mins
15 sec all out sprint and 45 sec jog on elliptical, level 12

5 sets each, Superset:
Roman chair leg lifts: 20 = 100 total
Standing Torso twists: 50 each side=250 total each side

Decline bench weighted bar situps, bar held with wide grip overhead, constant tension on abs
2 sets: 45 lbs x 15
4 sets: 45 lbs x 10

Iso ball routine:
2 sets
10 leg lifts>10 flutter kicks each leg>10 knee raises>10 sec hold at 20 deg

Cable Wood choppers:
3 sets 20 x 30 each side
superset
kettle bell (db) swings
45 x 10
45 x 15
45 x 20

Roman chair leg lifts:
12 sets of 15 = 180 total
 
Day 30:

PM Training: back
Pre: ECA Myosynergy
Intra: water
Post: strafe

Diet: steak chicken and oatmeal through the day. Brown rice and chicken burgers preworkout.

Wide grip Overhand Barbell Pendlay Rows
145 x 20
195 x 20
245 x 15 (PR) drop 145 x 20

One arm barbell meadows rows
25 plate x 20
Did supersets with rows below...

Bent over Barbell rows, Underhand Grip
185 x 15 superset meadows rows 25 plate x 20

225 x 15 superset meadows rows 45 plates x 20

315 x 15 superset meadows rows 45 and 25 plate x 20

Meadows rows:
2 45 plates x 15


Barbell T bar rows
3 45's x 15
4 45's x 15
5 45's x 12
6 45's x 8
3 45's x 20

Wide grip lat pulldowns
200 x 10 x 2 sets
200 x 12 x 2 sets
superset
Straight Bar Lat PullOvers
50 x 20
65 x 15
72.5 x 12
80 x 8 drop 50 x 10

Wide grip pullups
20 x bodyweight
18 x bodyweight
 
That is a good solid back workout, 20 reps on pull ups is tuff. I hope you had a shirt that sez "WIDE LOAD" to wear home from the gym !!
 
Day 31: PM Training: Chest and Shoulders

Preworkout: ECA, Myosynergy, Green Tea
Intra: water
Postworkout: vitality, strafe
Diet: high carb day

My metabolism has picked up rapidly. I am down two pounds and definitely holding less water even on carb days. This is not my goal to be losing weight, but since i am still progressing with the weights I am not complaining. I will be upping my calories from here on.


DB Flat Chest Flyes
set 1: 45x12
set 2: 65x12 Intraset Stretch 30secs, 45x10 Intraset Stretch 30secs, 30x15

DB Side Laterals
set 1: 45x15, drop 30x15, drop 15x15, drop Red Resistance Band x fail
set 2: 30x15

One Arm Standing Landmine Shoulder press
25 plate x 30
2- 25 plates x 30
3- 25 plates x 20
4- 25 plates x 15
5- 25 plates x 15 drop 2- 25 plates x 20

Barbell Shoulder Shrugs, with hold at top of reps and 20 sec hanging stretch at end of set.
135x30
225x30
315x20
405x15
225x30
superset
DB Upright Rows
40x10 superset 40x10 one arm shoulder presses
40x10 x 3 sets

Seated Rope Face Pulls
55x30
70x20
85x20
115x15
55x20
superset
Cable Side Laterals
10x20 x 2 sets
15x15
20x12
25x8, drop 15x15

Seated DB Press (Mid to low ROM TUT)
50x40

Side Lateral Raises w/ resistance band
Red Band x fail x 2 sets
Blue Band x fail

Rear Delt Pec Dec, holding arms up high to activate upper delts
85x20
100x20
115x20

Bent Over Ez-bar behind the back raise (rear delts)
40x15 x 3 sets

Incline Bench on Smith
125x30
175x20
225x14


Also this was my last day of the bag. I will be taking some pics and doing a final review on the #2 post i reserved at the top of the thread. This was such an incredible month of training for me, my recovery was tremendous as well as my progress.
 
I have been cutting back on my workouts, significant redutcion in volume. Still hitting the same range as far as weights go. I can definitely tell a difference in the recovery time.

I actually have been using injure ease on my joint and loving it. Once i give them some time to heal i will amp back up the volume again, and run with the new myo elite strafe and bmp. Until then i need to reach a stage where im completely recovered from this past month.
 
Results are in. Had an awesome run. Thanks to everyone for following along!.

For a recap, videos, pics etc. Check post #2.

Thanks dsade and salute to my man kbayne, dudes a beast.
 
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