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KLEEN - STRONG BODY STRONG MIND!

Great description! Totally see what you are talking about. Going to try this workout tomorrow or Thursday!
 
clown007 said:
Great description! Totally see what you are talking about. Going to try this workout tomorrow or Thursday!
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Awesome, let me know what you think of it. If done slower I think it would not be too challenging to complete. However when you add in a slight sense of urgency to complete it becomes one hell of a challenge.
 
Definitely! I enjoy "gaming" workouts!!
 
wasme said:
Chris, never heard of a 'smoked' sirloin... beef?

Sounded like a great bday.
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OMG!!!! It is the most amazing thing, they take a whole sirloin and smoke it just like a brisket with a thin fat cap and everything. Sirloin so tender and moist you would think it was filet. They cut it like a brisket too, it is just AMAZING!!!!!!!! If you have the ability to do a great smoke then I suggest looking up a good recipe and trying it. I need to see how to do it in my electric smoke come to think of it!!!! Maybe I can find their recipe online.

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So in my mind yesterday morning I was going to do my workout in the evening and count the birthday workout as a bonus lift. However I was so sore everywhere but my quads by the end of the day. So I decided it was best to just let myself recover and call that my Monday workout. I had no idea it had kicked my ass that bad. LOL

As a matter of fact this morning I got out of the car on the 12 floor of the parking garage downtown and the wind cut right through my sweater and I got a major chill. My back and adductors immediately started trembling uncontrollably which was surprisingly painful with how sore I am.

I did get in some walking at lunch up and down the ramps of the parking garage. Tonight is normally an off night but I may end up lifting if I have time and energy. Just depends how sore I still am. Either way I will get in some conditioning.
 
Lol! Killer bday workout wins out!! It did its job!
 
Man, That Beef Looks Good !!
 
turff49 said:
Lol! Killer bday workout wins out!! It did its job!
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Yes it sure did! Multiple sets of 10 are pretty foreign to me now and produced plenty DOMS.
Rocket3015 said:
Man, That Beef Looks Good !!
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Yes it does! This is just a pic from online, the one there is even better, more pink, and I can tell way more tender.

Copycat Texas Land & Cattle SMOKED SIRLOIN STEAK * rich smokey flavor *
10/26/2015 0 Comments

Although the exact recipe is a closely guarded secret, this copycat version has wonderful smokey flavor and is very similar.
2
Copycat TEXAS LAND & CATTLE Smoked SIRLOIN STEAK

1/4 cup plus 1 tsp. Worcestershire Sauce, divided
2 TB lemon or lime juice……………………1 TB hickory or mesquite liquid smoke
2 TB extra-virgin olive oil…………………..1/4 cup instant minced onion
1 tsp. Kosher salt…………………………….1 tsp. coarse ground black pepper
1/2 tsp. instant minced garlic………………3 pounds tri tip sirloin steak (with fat cap)
2 TB butter…………………………………….1 TB chopped parsley


***
Combine Worcestershire sauce, lemon juice, olive oil, liquid smoke, minced onion, salt, pepper and minced garlic; mix well and set aside.

Place steak in tight-fitting bowl or plastic bag. Pour marinade mixture over steak. Marinate 2 hours.

Remove steak from marinade. Place on rack. Grill over hot charcoal or broil under preheated hot broiler for 7 to 10 minutes on each side or until done as desired, brushing occasionally with leftover marinade. Remove steak to serving plate.

In a small saucepan melt butter. Stir in parsley and remaining 1 tsp. Worcestershire sauce. Pour over steak. Slice and serve. Serves about 4
 
Not smoked in that one but still sounds pretty damn tasty! I am going to find a recipe for my smoker though.
 
wasme said:
Ok, that looks amazing, and I am trying that recipe! thanks Chris
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No problem!
Hyde said:
Sounds like bday was a big success! Glad for you Kleen
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Thanks Brother!

So I changed over to another program from a coach in the Strong Life crew under Zach Even-esh. It is more strength based, while still focusing n remaining athletic. The program is called

Silverback STRONG!!!​

It just sounds bad ass!

It is a 4 day a week program set up as below.

Monday is Squats and related accessories + mobility
Tuesday - Bench w accessories and back work + mobility
Wednesday Off
Thursday Dead Lifts & accessories + mobility
Friday - GPP / General Body day + mobility

There is some conditioning / GPP most every workout, as well as some hypertrophy and power range accessory work. Additional GPP, mobility or conditioning can be done on off days.

I will actually start Monday and decided to just deload the rest of this week doing body weight stuff and some pump work. I hit up a full body, body weight session tonight. Nothing major getting blood into everything. I think I will go to the gym in the morning or evening tomorrow for a fun bodybuilding pump style workout just to feel that feeling and get circulation moving things around.

I will more than likely follow this program for a couple months then switch to a more direct PL style training but for now I think this will do nicely. The guy who wrote it is a PL guy he just made this good for athletes in general too.
 
That's pretty much your generic American strength layout, once/wk frequency on the main lifts and a lot of bodybuilding accessory. People b*tch it's suboptimal for powerlifting because you don't get the practice a higher frequency routine (and they'd be right) but it is a good way to avoid getting too beat up usually. I like lifting like that.
 
Hyde said:
That's pretty much your generic American strength layout, once/wk frequency on the main lifts and a lot of bodybuilding accessory. People b*tch it's suboptimal for powerlifting because you don't get the practice a higher frequency routine (and they'd be right) but it is a good way to avoid getting too beat up usually. I like lifting like that.
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It seems to have worked for me. Not a power lifter though...
It's best suited for the in between crowd who like to throw up some heavy weights and good volume while maintaining a somewhat BB look.
Just a personal opinion here...
 
Hyde said:
That's pretty much your generic American strength layout, once/wk frequency on the main lifts and a lot of bodybuilding accessory. People b*tch it's suboptimal for powerlifting because you don't get the practice a higher frequency routine (and they'd be right) but it is a good way to avoid getting too beat up usually. I like lifting like that.
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turff49 said:
It seems to have worked for me. Not a power lifter though...
It's best suited for the in between crowd who like to throw up some heavy weights and good volume while maintaining a somewhat BB look.
Just a personal opinion here...
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Yeah, I agree that it is pretty typical split layout. Nothing too special about the split at all. However they do have more speed, and athletic exercises programmed into the accessories. Lots of GPP like I like which is pretty common for PL guys nowadays too. I just want to see how it is laid out, better to experience programming for the athletes a little more to help me develop in my mind the perfect blend of Strength, Power and Aesthetics training techniques.

Right now I am coming from a program where I don't Barbell Squat, Bench, or Deadlift every week so going from not doing it every single week to doing it every single week I want an adjustment period. Just to help keep the connective tissue in good health.

I think I will more than likely end up migrating to a Westside for Athletes type template which would then give me the extra frequency you mentioned Hyde. However you test the 1 or 3 rep max once a week on that one so I want to make sure I am ready for it. Hyde what is your favorite PL program?
 
You can't go wrong with Even-esh. He's good.

Sounds like you're building up to a DeFranco Westside for skinny bastards program, Kleen. My brother ran that for three years and ended up with a 325 bench, 550 deadlift, and a 42 or 44 inch box jump weighing 210 at age 20. I recommended it to him and got to see his results, so I'm a believer.

If you would have told me that my bulldozerish baby brother would ever have hops, I would have asked for a sample of what you'd been smoking!
 
herderdude said:
You can't go wrong with Even-esh. He's good.

Sounds like you're building up to a DeFranco Westside for skinny bastards program, Kleen. My brother ran that for three years and ended up with a 325 bench, 550 deadlift, and a 42 or 44 inch box jump weighing 210 at age 20. I recommended it to him and got to see his results, so I'm a believer.

If you would have told me that my bulldozerish baby brother would ever have hops, I would have asked for a sample of what you'd been smoking!
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Yes Sir, you have it correct. Only difference is I am far from a skinny bastard. I was looking on line and found a template / explanation of Westside for Athletes looks like a great program. I just know my joints need to be acclimated to that extra frequency and the level of intensity before I go jumping into it from the workout I have been doing. Yes there is a squatting or hinging movement in every workout I have done recently but not to the intensity of what Westside suggests. Some weeks there is only push ups and DB bench, and not BB bench same with Barbell Squats I might go 3-4 weeks not doing a heavy full ROM Barbell squat in my last program, but do jumps, or lunges. Dead lifts same thing, might be Deads but often Oly lifts, Tire Drags and Swings for the posterior chain work. With Bench, Squat and DL the stress on the body is a lot higher than with the other stuff so I figure this is a good mid-point adjustment for a month or two. Plus Zach signed off on this guy and lets him train at his gym so he trusts his programming.

Good to hear some positive feedback on the Westside as far as Athleticism is concerned too.
 
turff49 said:
It seems to have worked for me. Not a power lifter though...
It's best suited for the in between crowd who like to throw up some heavy weights and good volume while maintaining a somewhat BB look.
Just a personal opinion here...
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Why do you say it like you think I was being negative about it?....This is the basis of my current training, Cube method, you are following in my log lol.

5/3/1, Cube, a lot of old-school American routines, they all have a squat day, deadlift day, Bench day, shoulder day, and back work goes where you want it. I just currently have some extra speed bench added first thing on my ohp day right now and one of my deadlift supplemental movements is a hi bar squat to get a 2nd squat in each week.

Kleen, the best program is one you are enjoying and believe in. It really always comes back to that. If you are working hard on the big lifts all programs can deliver for the most part. The way you keep them delivering is by identifying new needs or weaknesses as you develop and attack them.
 
Hyde - sorry if it came across that way. Dang sure didn't mean for it to. I wish more people would go back to it. I see a lot of guys jump from program to program and never get the growth they want. For strength rest is essential. A lot of younger guys forget that.
If anything I'm glad you are doing this! I can see how my comments could have been taken that way. Sorry about that.
 
Hyde said:
Why do you say it like you think I was being negative about it?....This is the basis of my current training, Cube method, you are following in my log lol.

5/3/1, Cube, a lot of old-school American routines, they all have a squat day, deadlift day, Bench day, shoulder day, and back work goes where you want it. I just currently have some extra speed bench added first thing on my ohp day right now and one of my deadlift supplemental movements is a hi bar squat to get a 2nd squat in each week.

Kleen, the best program is one you are enjoying and believe in. It really always comes back to that. If you are working hard on the big lifts all programs can deliver for the most part. The way you keep them delivering is by identifying new needs or weaknesses as you develop and attack them.
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Sounds good, you know I wont be taking on anything I don't believe has sound principles. Like you said it really is going to be more about recognizing, and dealing with weaknesses. When I get back from Las Vegas I am going to go join this hardcore gym about 15 minutes away and at least get a few workouts in there. They have a lot of PL and Strongman guys there. So I should have some people who can help me figure out the weaknesses in both strength & technique.

I also plan to add in some plyo work in with conditioning on other days as well as 1 sprinting day a week which will handle leg explosiveness and speed work too.

turff49 said:
Hyde - sorry if it came across that way. Dang sure didn't mean for it to. I wish more people would go back to it. I see a lot of guys jump from program to program and never get the growth they want. For strength rest is essential. A lot of younger guys forget that.
If anything I'm glad you are doing this! I can see how my comments could have been taken that way. Sorry about that.
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The fun of not having tone of voice in textual communication. I took it completely as you just making commentary about your success with it and nothing else. However if I had been in Hydes spot I would have most likely taken the same way he did and asked why you felt that way as well. It's just a difference in perspective when anything is in response to something you wrote. Kind of odd huh?

I wanted to give an example of Monday's upcoming workout just because it looks fun. It will kick my ass since not used to this type of single focus on an area volume training. However I have a feeling I will also love the change up.

Silverback Warcry Day 5

A - Silverback Warmup - Perform this bodyweight warm-up as quick as possible.
Air Squats3 x 10
Push-ups3 x 10
Inverted Row3 x 10
Band Pull-Aparts3 x 10
Burpees3 x 5

B - Safety Bar Squat + Jumps - Warmup to ~75-80% 1RM on the safety squat bar and perform 3 sets of 8 with 3 squat jumps in between sets. Rest 2 minutes between sets.
Safety Bar Squat 10,8,8,8,8 @ 50,60,75,75,75 %
Squat Jump 5 x 3

C - Front Squat + Ab Wheel
Warm up to 3 sets of 8 front squats at ~70%1RM with sets of 10 ab wheel rollouts in between. Rest 2 minutes between sets
Front Squat 10,8,8,8,8 @ 50,60,70,70,70%
Ab Wheel 5 x 10
For WeightWarm up to 3 sets of 8 front squats at ~70%1RM with sets of 10 ab wheel rollouts in between. Rest 2 minutes between sets

D - Reverse Dumbbell Lunges+ DB Pullovers - Perform a superset of reverse dumbbell lunges and dumbbell pullovers. 2 minutes rest between sets.
Reverse Lunges 4 x 8
Dumbbell Pullover 4 x 10

E - Sled Push - 3 sets of 100ft for weight, make sure they are heavy! Rest 2 minutes between sets.
Sled Push3 x 100

F
Sled Drag
3 sets of heavy sled drag x 100 feet for weight, drag forwards and backwards. 2 minutes rest.
Sled Drags3 x 100

G - Silverback Cooldown
10 minutes of light yoga, foam rolling, and mobilization as needed.
 
You are gonna feel that one! Btw great warmup - very similar to how I do pre squat, except I do the pullaparts and/or rows before I do a pressing motion since it gets blood in the shoulders before I ever load them, even w a bodyweight push-up. Fixed a lot of discomfort I was having by always doing a row/retraction before anterior movement.
 
Hyde said:
You are gonna feel that one! Btw great warmup - very similar to how I do pre squat, except I do the pullaparts and/or rows before I do a pressing motion since it gets blood in the shoulders before I ever load them, even w a bodyweight push-up. Fixed a lot of discomfort I was having by always doing a row/retraction before anterior movement.
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Yeah I expect to. Today was not a body building workout and not exactly a deload workout either. I got a little motivated in the middle and decided to just hit 10 rotations and keep them all as explosive as possible.

Complex done with no or minimal rest. So when I did rest it was only for 15-30 seconds tops. That was only twice during the workout and once when changing weight

Bench Press 155x5, 5, 5, 175x5, 5, 5, 5, 5, 5, 5

Low Handle Trap Deads 235x5 x5 sets, then to Low handle trap dead jumps 235x5 x5 sets

Single Arm Thick Rope Tire Rows 95x4 row per side x 10 sets

I feel great that was an awesome workout but not to much and everything was a high efficiency movement too.

Hope every one enjoys their Super Bowl plans tomorrow!
 
15-30 second rest? Had the oxygen and blood pumping pretty good!
 
turff49 said:
15-30 second rest? Had the oxygen and blood pumping pretty good!
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No doubt!
Hyde said:
I don't call that rest if I don't have any time after I change the weights! Madman!!
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LOL Yeah, not much at all. I had intended to go into some BB style supersets for arms and what not but this just felt really good. Challenging and effective for pretty much the whole body so I stuck with it. When I got to 6 rounds I decided 8, then 9, then 10... then I ran out of time.

Yesterday ended up being a whirlwind for me. I had a lot of errands to run, shopping to do and other things so while the rest of the world was watching the Super Bowl I was at Kroger's getting groceries. No big deal to be honest. I haven't ever really been a huge football fan. Loved playing it but never got into watching it much. Only real sports I enjoy watching a lot are pugilist sports like boxing and MMA. Don't get me wrong I enjoy football but am not a fan of any team. I love to see a good play and will get up and cheer it. However it will cheer regardless of who's team made the play. SO people can get annoyed at me for jumping up and screaming go go go for the opposing team just because it is an awesome play. Makes me a not so popular guy watching with a bunch of hardcore fans. LMAO!!!! I am just not someone who has ever devoted time to sitting and watching it. My Dad wasn't around to watch with and my Step Dad only liked NASCAR so it just never became a thing for me.

I know, I know... sacrilege right? Now I will have to go out and look up the commercials to see if there were any good ones.

On another note, I am really looking forward to tonight's workout. It is going to be much different than I am used to and I expect to be quite sore after this much volume all for legs in one day. Wish me luck!
 
I am not sure if I mentioned this or not but I am going to go to Vegas to set up a war room for a trial on the 10th. I will be there with work through the morning of the 13th and my Jo is coming up late the night of the 11th so we can spend Valentines Day there. I will be done with work and we will leave the Bellagio on the 13th and stay in a condo we rented from AirBnb until the 15th. Well, I was just told that there was no way in hell I was spending my time in Las Vegas at the gym since we are only there together a couple days. So now I need to fit my whole body into the next few days and expect to be away from the gym until Tuesday of next week.

Here is what I did tonight with this info and the fact my daughter wanted to join me. She is preemptively missing me already and wanting to cling. I will take it!!!! I just had her do some simple stuff while I was going through this. She wanted to do things on the rings, and she did a few KB carries and a few tire drags, about 5 sets of push ups super set with ring rows, and some air squats. So I made sure to incorporate it so I was doing them also. :)

Complex 1 6 rounds
Squats 6 sets of 10 working up to 325
Ring Pushups into flexed hollow position - 6 sets of 10 = ab fall-outs in between each rep on the last 3 sets!!!! OUCH!
1 Arm Twisting Ring Row - 6 sets of 10 I did these hanging pretty low to make sure I was having to row more weight.

Complex 2 - 4 rounds
Tension Air Squats x 10
Weighted Dips 220 + 50 x10 x 4 sets
Recline Ring Rows from near parallel hang - 10 x 4 sets I had a great pump, a nice sweat and my heart rate was up there pretty good when this was all said and done.
 
Hey man sounds like the house is full of love right now so it's all good! Keep the carbs a bit lower and give all the good eats this weekend a place to go after some hard training before you leave!
 
Clinging daughter = FTW! Have to enjoy it now, although it returns when you are old. Old saying: Boys grow up to take care of their families and girls grow up to take care of their parents.
 
MrKleen73 said:
I am not sure if I mentioned this or not but I am going to go to Vegas to set up a war room for a trial on the 10th. I will be there with work through the morning of the 13th and my Jo is coming up late the night of the 11th so we can spend Valentines Day there. I will be done with work and we will leave the Bellagio on the 13th and stay in a condo we rented from AirBnb until the 15th. Well, I was just told that there was no way in hell I was spending my time in Las Vegas at the gym since we are only there together a couple days. So now I need to fit my whole body into the next few days and expect to be away from the gym until Tuesday of next week.

Here is what I did tonight with this info and the fact my daughter wanted to join me. She is preemptively missing me already and wanting to cling. I will take it!!!! I just had her do some simple stuff while I was going through this. She wanted to do things on the rings, and she did a few KB carries and a few tire drags, about 5 sets of push ups super set with ring rows, and some air squats. So I made sure to incorporate it so I was doing them also. :)

Complex 1 6 rounds
Squats 6 sets of 10 working up to 325
Ring Pushups into flexed hollow position - 6 sets of 10 = ab fall-outs in between each rep on the last 3 sets!!!! OUCH!
1 Arm Twisting Ring Row - 6 sets of 10 I did these hanging pretty low to make sure I was having to row more weight.

Complex 2 - 4 rounds
Tension Air Squats x 10
Weighted Dips 220 + 50 x10 x 4 sets
Recline Ring Rows from near parallel hang - 10 x 4 sets I had a great pump, a nice sweat and my heart rate was up there pretty good when this was all said and done.
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I love Vegas,
 
Sounds like a great time to be had!
 
Hyde said:
Hey man sounds like the house is full of love right now so it's all good! Keep the carbs a bit lower and give all the good eats this weekend a place to go after some hard training before you leave!
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Precisely! Yes that is the plan, I am going to do a nice workout tonight for shoulders and arms. My knees were really bitching yesterday too. Just tender, they get that way some times. Could have been the pause squats the other day. That or just age and Houston flip flopping between warm and cold fronts every other day!
kenpoengineer said:
Clinging daughter = FTW! Have to enjoy it now, although it returns when you are old. Old saying: Boys grow up to take care of their families and girls grow up to take care of their parents.
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No doubt! She is at the age now where she is separating from her Daddy's Little Girl mentalility. Now 65-75% of the time I am annoying to her and disconnected with today's reality... LMAO sound familiar. The other 25 sometimes 35% she is in Daddy's Lil Girl adore Daddy mode. So I soak those up like a man drinking before going on an epic trek through the desert.
Rocket3015 said:
I love Vegas,
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Believe it or not this will be my first time there. I have never been a gambler, I don't really even know how to play poker anymore. I used to but it has been years and years. I need to brush up on Blackjack on my phone on the way there. LOL
turff49 said:
Sounds like a great time to be had!
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Yes we are both excited, it is both our first times there. Plus we will be in the Best room the Bellagio has other than suites. I am also going to be setting up the war room in their Penthouse Suite. I looked at the pictures of the suite it is unreal!!!! I will take some pictures from the view and everything and post them up in here. Should be pretty awesome.
 
I don't drink or gamble, but watching people...no better place in the world!
 
Dma378 said:
Blackjack is the way to go man. Have fun be safe!!
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Will do!
Rocket3015 said:
I don't drink or gamble, but watching people...no better place in the world!
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I do drink some but not crazy. However I do love people watching. Some of the things you can see are so crazy. I imagine we will spend a good bit just walking around checking things out. We got tickets to the Blue Man group, and to see The Jabbawockeez shows. So that part is covered.

Now the food will obviously be fun. I am going to definitely have some stuff to clean up when I get back. I intend to drop down lower in weight so planning a slow cut starting the week after I get back. I will be running those PH's I mentioned a while back in a log and will take advantage of the ability to gain strength and maintain muscle during a cut. Who knows as easy as I can grow on stuff i will probably have a hard time dropping too much weight and will just lean out more. Either way the focus will be on fat reduction after this which is the perfect time.
 
What kid of food do you like, I maybe able to point you in the right direction
 
Rocket3015 said:
What kid of food do you like, I maybe able to point you in the right direction
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Rocket3015 - I am a meatasaurus! I love meat, doesn't have to be any specific type. However steak, beef, are always at the top of my favorites list. My wife on the other hand is a little more of a traditional American style foods. Italian places are pretty much off limits with her because she can not stomach tomato and hates alfredo stuff. However she can find food at most places. Me I love most every type of food though. However if you know of a place with something really awesome let me know. I hear there are a lot of really good buffet type places. You have any recommendations along that line?
 
MrKleen73 said:
Rocket3015 - I am a meatasaurus! I love meat, doesn't have to be any specific type. However steak, beef, are always at the top of my favorites list. My wife on the other hand is a little more of a traditional American style foods. Italian places are pretty much off limits with her because she can not stomach tomato and hates alfredo stuff. However she can find food at most places. Me I love most every type of food though. However if you know of a place with something really awesome let me know. I hear there are a lot of really good buffet type places. You have any recommendations along that line?
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It is either 5 or 7 courses of meat and if you are still Hungary they will bring more!!
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Rocket3015 said:
It is either 5 or 7 courses of meat and if you are still Hungary they will bring more!!
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Awesome!!!! I love Churrascarias! The meat is to die for!
Hyde said:
Can never go wrong with a Brazilian steakhouse - eating like a king!
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No doubt, I go to one called Tradicao here in Houston and it is to die for. Special occasions only though. However this trip qualifies!!!!!
 
I took the wife once we went to see the cirque du soleil beatles love show, it was awesome !!
 
So, I had a lot of fun in Vegas. I don't know that I will go back on my dime. Not much of a gambler and everything was very expensive. I really enjoyed the shows, and had some pretty awesome views from the different hotel rooms. All in all my wife and I really enjoyed it though. Maybe if I end up in a higher income bracket I will go back some day. I am a little too frugal otherwise. LOL I definitely did love the party atmosphere and the shows.

I only had time to get into the gym once while there but did some calisthenics the rest of the days. I think I must have lost 5 lbs most of which feels like muscle. Lots of cortisol from the high stress nature of lawyers prepping for trial and breakneck pace of the work involved. Add that to only getting one meal a day from Wednesday through Saturday. I hit 2 14 hour days and a 12 with no opportunity for a lunch break. By Sunday my stomach shrank and it was hard to eat a full meal in one sitting. It was brutal. My waist is definitely much smaller now but my abs are still just a shadow. I weighed 215.8 today at the Dr with my work clothes on so about 208-210 right now.

I got home about 12:00AM Monday and pretty much slept all day yesterday. I intended to try and workout but was just simply exhausted. Was an exhausting and fun experience.

I am going to lift tonight, get back on the horse so to speak. Then try to pick up with that 4 day program I mentioned last week starting on Monday. I will also be starting my new log for the Tresta, and Hexa sublinguals I mentioned before. I will more than likely start that either Saturday or Monday. If I know me it will be Saturday since I have been waiting to try them. Hell I might even kick it off tonight and post up some pics and a link to the new log. Just depends on what else is going on.
 
So as I mentioned the likelihood of me waiting was pretty low, so I started it today.

Here is the new log, I will update there until the end of this log then come back here to home base.

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Just posting up my workout in here to keep it all in one thread even though logging elsewhere right now.

Here is last nights workout.

Warm Up = 10 reps of each for 3 rounds AFAP!
Air Squats, Push Ups, Recline Ring Rows, Band Pull Aparts, Burpees - HOLY CRAP doing this as fast as possible was more than just a warm up, it was a workout for my heart and lungs!

Superset 1 - rest 1 minute between supersets.
Bench Press - 220x8 x 3 sets, this felt good, remained explosive throughout
Band Face Pulls x10, 10, 10 - used the thick orange band here

Super Set 2 - 4 rounds EMOM
DB Bench Neutral Grip, elbows in - 75x10
DB Bent Over Rows - 75x10 - this superset had me gasping. My DB's only go to 75 right now so I changed it from a minute rest to starting the superset Every Minute On the Minute or EMOM, by the 4rth set I had to go directly into the 4rth round from the 3rd with no rest.

Super Set 3 - No rest, or as close as I could push myself to it.
Dips - Max reps x3 sets
Pull Ups - Max reps x 3 sets - I was really gasping for air by this time, and my pull ups were paying the price.

Super Set 4 - The Gun Show! 4 rounds - 30 seconds rest between super sets.
Barbell Curls (4 reps then 20 second isometric hold and flex at 90 degrees, then do 4 more reps and stop the last rep at 90 degrees and hold as long as possible) I did this with an empty bar and definitely did not need to add weight. Those iso's were BRUTAL!!!
Overhead DB Triceps Ext - 4 second negatives - 75x8 times 4 rounds - The pump in my arms was just ridiculous, they actually ached.

This was the first BB / PL style workout with this type of volume that I have done in probably 6 months and I could really tell that my mitochondria need to be built back up to really rock this training deep into the exercises and sets. I am used to doing a full body athlete style workout instead.
 
Okay everyone if you have been following along in my sponsored log you know I have made a few increases to maxes recently. I have also been changing my training up to gear myself a little more toward the big 3. Trying to find the right balance of volume, frequency and intensity for my body right now. Currently doing each movement or something similar to it 3 times a week. I have a feeling I may adjust training volume and frequency again soon but for right now I am going to see how my body adjusts.

As of right now I am in a "Bulked" status. In other words. I am big, thick and a bit softer than want to be. Over the next 8 week cycle I plan to lean up quite a bit. Maintaining muscle and strength in the process. Training will be focusing on both athleticism and strength. I want to be able to both move big weights and move fast. There will be calisthenics, sprinting, GPP, some body building style stuff. Just basically a mix of everything.

This morning I started the 2nd leg of this run but it is not sponsored. Just me and my own stuff for right now. Here is what we are looking at for dosing and what not so far.

TD Trestolone 50mg twice a day - Weeks 1-8
TriDermal - 75mg EpiAndro, 50mg 4-DHEA and 50mg 1-Andro per pump 1 pump 3 times a day Weeks 1-8
Olympus labs EP15TANE - 15mg x 2 a day weeks 1-8
LGI - DMZ 15 - 2 caps a day Weeks 4-8


I will also start this back up by listing Saturdays workout
Warm Up done for 3 rounds
Squats x10
Push Ups x10
Ring Rows x10
Band Pull Aparts x10
Burpees x5

Dead Lifts - 135x10, 225x10, 315x5, 365x5, 405x5, 405x5, 405x5, 405x5 - Wow I was feeling the frequency here! Body has not completely recovered from the Hypertrophy DL a couple days prior.

Low Incline Bench @30 degrees - 145x10, 165x8, 185x5, 185x5, 185x5, 185x5 - performed explosively with a 2 second pause each rep - shoulder is still improving but trying to be very careful with this. I tweaked it pretty good a couple weeks ago. My glute cramped up with 315 on the bench and pushed me sideways. Catching the weight and correcting for it just really tweaked my shoulder pretty good. Like I said it is recovering I am just trying to push it while it is.

Squats - 135x10, 185x8, 225x12, 245x10, 275x10, 295x10, 315x10, 315x10 - Whew boy was I feeling my lower back about now!!!! Had a bit of a back pump flaring up here. Not sure if it was supplement related or just from the volume of ATG squats after the dead lifts. Either way my back was letting me know it wasn't happy.

Rear Delt Reverse Ring Flies 4 x max
Straight Arm Recline Ring Lat Pull 4 x max

Just getting a little more blood flowing into the back side of my body with that last super set.
 
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