Montego gets FREAKY

A little bit of my 850g carb load today.

6oz pre cooked pasta
6 Turkey meatballs
1.5c basil tomato sauce


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Jealous of that food!!!!!!
 
turff49 said:
Jealous of that food!!!!!!
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It was epic. I've been waiting two days for that Damn spaghetti lol. I had a craving and with the low fat Turkey meatballs it fit in perfectly for the load today. Winning.
 
Oh. I had pancakes w syrup too. And fat free frozen yogurt. And six common raisin bagels. And Karbolyn.
 
Keep crushing it in here Montana! You going to take any pics of this new change to your physique?
 
Sorry I've been mia guys. Phone troubles. I'll post some updates today and progress pics tomorrow as well
 
9/27

So today was supposed to be a chest and shoulder day but the shoulder portion had to be put off. Was at the gym about to start shoulder sets and the wife called saying the bunk beds fell and the kids were in them. Well I rushed home and one slat on the top bunk broke.......nobody died. :/

CHEST 17 SETS:

BANDED HAMMER STRENGHT INCLINE PRESS
HARD FLEX FOR 1'' AT THE TOP
WARM UP 2X8 - (Red Pro Bands) 90x9 180x8
WEIGHT UP 4X8- (Red Pro Bands) 270x8 270x8 270x8 270x8

BARBELL INCLINE PRESS
WEIGHT UP 6X6 - 135x6 185x6 225x6 225x6 245x6 245x6 245x5 225x6

DUMBBELL NEUTRAL GRIP PRESS
DEEP STRETCH, ON EACH REP,
EXPLODE, NO *******, CONTINUOUS TENSION
1X10 - 70'sX10
2X10 WEIGHT UP - 80'sX10 85'sX9-1

REVERSE BAND BENCH PRESS (Used smith Machine)
USE AVERAGE PURPLE BANDS
5X5 NO SETS TO FAILURE
FOCUS ON CONTRACTING CHEST- (Red Pro Bands) 225x5 275x5 295x5 295x5 305x5(Grind)

That was it for the weights today. Will work the shoulders into my back session.

Just got done with 45minutes of incline treadmill and now it is time to food prep.
 
9/28
Yesterday was back day with added shoulders from the day before but, I didn't get to paste the workout so no numbers.

Laterals 4x10

Rear Delt swings 3x30

Behind neck press DC Set

Military press DC Set

One arm bb rows 6x8

Hammer low row ss stretchers 4x10 4x8

Banded hyper 3x15

Sent from my SGH-M919 using Tapatalk
 
10/1

Alright you South African Short Haired Tiger Monkeys got a couple days worth of updates for ya.

Yesterday I spazzed out all day because the phone was malfunctioning....shakes and all that stuff......or maybe it was the clen :) We smoked some HIIT in the morning with sled drags BUT! the damn football coach showed up early and told me I couldn't use the sled anymore. He wasnt upset but just didnt want anyone to get in trouble if something broke so ill have to figure out another way to swap up HIIT.

The lift -

-----CHEST/SHOULDERS-----:

CHEST 11 SETS:

HAMMER STRENGTH ISO WIDE CHEST
STRONG FLEX, STRETCH ON EACH REP,
CONTINUOUS TENSION 20,20,15,12,9+20 PARTIALS 180x20 190x20 220x15 250x12 275x9+15+5

PEC MINOR DIPS
BW + WEIGHT X 4 SETS TO FAILURE (Cant remember exactly how many reps I did....just banged them out until I fell...These sneak up on you. They don't seem like much when you're doing them but if you really work the contraction and get a good stretch you will DEFINITELY feel them the next day.)

STRETCH PUSHUPS
2 SETS TO FAILURE (Again didn't keep track just zoned out and worked.)

REAR DELTS :

PEC DEC REAR DELTS (1-2'' FLEX AT CONTRACTION)
15,15,15 (180x15 180x15 200x13+2)

INCLINE REAR DELTS DUMBBELL DESTROYER SET
1X60 55's
1X30 WEIGHT HALF 30's
1X15 WEIGHT HALF FULL REPS 15's

SPIDER CRAWLS (1 REPS IS STARTING AS LOW
AS POSSIBLE AND GOING ALL THE WAY OVERHEAD)
2 SETS MICRO-BANDS X3 5 trips up and down the wall with a single band doubled over each time
1 SETS WITH MINI X3 7 trips up and down the wall with a single band not doubled up

TODAY - Stationary bike for HIIT this morning

------ARMS/CALVES-----:

SEATED CALF RAISES SSET TIBIAL RAISES
1X30 WEIGHT UP + 1X20 WEIGHT UP
1X25 "" + 1X12 ""
1X20 "" + 1X10 ""
1X12 "" + 1X12(WEIGHT 1° SET)
1X10 + 15 PARTIALS

15 SETS BICEPS + 15 SETS TRICEPS:

TRISET 1:
-V-GRIP PUSHDOWN 5x10 - 110x15 120x15 175x10 175x10 175x10 175x9+1 175x8+2
-FAT GRIPZ PALMS FORWARD DUMBBELL CURLS 5x8 - 25x12 25x12 40x8 40x8 45x7+1 45x7+1
-BENCH DIPS 5xFailure - Worked until i fell. No idea on reps.

TRISET 2:
-BARBELL FAT GRIPZ CURLS 3'' NEGATIVE 5x8 - 70x8 70x8 70x8 70x7+1 70x7+1
-REVERSE GRIP BENTOVER PUSHDOWN 5x15 - 130x15 140x15 140x14+1 140x14+1 140x13+2
-EZ BAR REVERSE CURLS 5x15 - 50X15 50x15 50x15 50x14+1 50x13+2

This was one of the most painful arm workouts ive done ever. Intensity is off the chain here this week and the body comp is continually getting better and better. Pumps are strong. Power is consistant to where i started so no dip. Vascularity is coming in. Very good things happening. Yeah were gonna turn some heads
 
Weigh as of this morning was 234.3 so down 21 lbs
 
Make a tire sled! It is 5-10 minutes of work to do. A tire, a drill, a u-bolt, a rope or chain and throw a board inside to hold the weight. Tie the rope around your weight belt or make a loop in the end of the rope to step into.
 
About time for some more nudez!
 
xR1pp3Rx said:
How much further you going to go?
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Show ready or very close to it.

All my weigh in since starting cut

8/28 - 255
9/5 - 245
9/12 - 238.8
9/19 - 236.6
9/26 - 236.0
10/3 - 233.6

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And btw I've been posting weekly update pics y'all are just UN aware :) Invalid Link Removed
 
Holy crap! 900? Cheesecake Factory or a lot of pasta?? Lol
 
turff49 said:
Holy crap! 900? Cheesecake Factory or a lot of pasta?? Lol
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Lol 900g carbs and around 20g fat 200g protein.

Pasta. Bagels. Cream of rice. Jelly. Karbolyn and fruit :)

Pumpkin spice bagels boyyyyyyyy
 
Start to now. Not crazy but definitely some progress Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Big Carb load today and legs on tap.

Legs – 19 sets:

Seated leg curls – 2-3 warm up sets. Do 3 sets of 10, then let’s do a crazy drop set. On the 4th set do 10 again, then drop the weight and do 8, then another drop and another 8 reps, and then do 25 partials out of the stretched position. 4 total work sets. 110x10 110x10 120x10 120x10 120x10 100x8 80x8 80x25 partials

Banded leg press – Make sure you do plenty of warm ups. Do sets of 8 up until you are at a weight that is a challenging 8. Once you get there, stay and do 3 sets of 8 with it. Push to do more than you did last week. 3 total work sets. (Monster Pro Bands) 4 plates-8, 6 plates-8, 10 plates-8, 12 plates-8, 14 plates-8, 16 plates-8, 18 plates-8, 20 plates-7 (Using bands here is nice. You dont get overloaded in the lower back on the bottom of the movement and you really overload the top of the contraction. Great setup)


Squats – Do a few sets to get up to a hard working weight. I want 4 sets of 8 with a 3 second descent. No-*******. Nothing fancy here, just grind out the sets. Get to just above parallel. 4 total work sets. 225x8 235x8 245x8 245x8 245x8

Leg press – No this is not a typo. Go back to the leg press (with no bands), and put about 40% of the weight you can get 8-10 with on the sled. Do 1 set balls out. The minimum # is 40 reps. I did 4 plates and 52 reps. The first 40 I did nonstop. Your legs will blow up like balloons. 1 total work set. 6 total plates-35-10-8-4-1 didn't rack the weight but did stop to breath a little lol.

Dumbell stiff legged deads – Do 4 sets of 8. Work the stretch, your legs will be tight and full of blood. 4 total work sets. 50'sX8x4
 
Pumpkin spice bagels.. sounds good.

Definitely making progress... said it before, say it again - that back is wide
 
Yeah the bagels are really good but a one time kinda flavour. They could get old quickly.
 
Things will really pick up the next six weeks. Gonna be transitioning out of "wet" compounds to things that make ya sweat :)
 
Let's just say the ones I'm on rhyme with Rebecca, Best and Ana Fall lol.

And I'll be switching Trenton A, Minny while riding a ships Mast
 
xR1pp3Rx said:
I'm anabolic bi lingual so cool, how long will you cut?
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Cut will last at least another 7 weeks. Im down 21lbs atm and probably and still quite a way off. Maybe another 15-20lbs of fat to go? Should put me around 210-215 stage weight.

Back at it today. Strength was VERY good today. I guess the full day of rest actually made a noticeable difference.

Chest - 14 sets / Shoulders – 12 sets / Triceps – 4 sets /Biceps – 5 sets

Machine press – Do a few warm up sets to get started. On these use a full range of motion with a flex at the end for 4 sets of 10. Flex hard, and the will burn and pump like crazy. 4 total work sets. 90x15 90x15 180x10 230x10 270x10 290x10 320x10 330x10 340x10

Incline barbell press – The only difference this week on the incline, is that I want you to bump your reps by 2. Pyramid up on these doing sets of 8 this week. Keep going until you can barely get 8. We’ll count the last 3 sets as work sets. Use continuous tension on these, no locking out, and take to 1-2 inches above chest. 3 total work sets. 135x8 185x8 205x8 225x8 235x8 245x8 255x8 265x8

Reverse band bench – Do 4 sets of 5. Use a weight you can get all your reps with ok! Also, this week I want you to then move your grip in about 1-2 inches and focus on triceps for 4 additional sets. When you do the tricep sets come down to about 6 inches above your chest and pause for a second before firing the weight back up. 8 total work sets. (Used smith machine for these. Bands wont rig to the benches in my gym.) Green Pro Bands - 315x5 365x5 365x5 365x5 365x5

Stretch pushups – Do 3 sets to failure. Keep your chin up, and try and touch your chest to the floor on every rep. 3 total work sets. 15 14 12

Dumbellraises – On these, don’t think front or side lateral. It’s kind of in between. So picture your arms coming up the 10 and 2 o’clock position, not really straight out front, and definitely not to the side. These will feel great. Do 4 sets of 12. 4 total work sets. 40x12 45x12 45x12 45x11+1

Bent over rear dumbell raises – Do 3 sets of 20 reps of swings. 45x20 50x20 50x19-----1
Supersetted with
Spidercrawls – Go up to above head, and down to belt level 3 times per set. Try and keep arms straight. Use short red band.
8 total work sets via 4 supersets. 3 sets up and down 3 times (freaking burning like crazy!)

Biceps 5 sets:Rope Curls – 10 seconds rest between sets5 x 10 + 30 partials thrown in on final set. 70x10 90x10 90x10 90x10 100x10 100x9-1+20partials+10
Triceps - Vbar Pushdowns 4x20 130x20 150x20 150x20 150x18+2 150x18+2
 
If you have access to a full rack at the gym you can place a bench inside and reverse band bench out of that. How everyone does it. But if it's busy you will be labeled the guy "benching in the squat rack" as most have never seen a reverse band bench
 
Lol fuk it I pay membership dues just like everyone else, so I will even curl in the rack. Howz youz likez mez nowz? Hahaha

You should see the stink eye the little other forum kiddies give me :haha:
 
30 day progress. Leaner. Little bigger. Going in the right direction. Invalid Link Removed
 
Back day!

Back/Calves - 18 sets/6 sets

Seated Calf Raises/Donkey Calf Raises
1 x 10-5-5 + 1x40
1x10-5-5 + 1x35
1x10-5-5 + 1x33

Chest supported Rhomboid Rows – This is an elbow up barbell row, but you have to have a cambered bar and be able to lean on a pad. Look at my YouTube video to see what I mean. You can really stretch on the pad, and with the cambered bar you can get the bar way up and really get an unbelievable contraction in your lower traps and rhomboids. Remember to keep your elbows up. 4 sets of 8 is plenty on these. 4 total work sets.
If you don’t have a cambered bar, do a chest supported row and emphasize the stretch and contraction for 4 sets of 12. (Did these on a FreeMotion Dual Cable Row Machine and they worked pretty well.) 90x12 100x12 110x12 120x12 130x12 140x12 140x12 140x12

Low rows – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close (same as last week).
Supersetted with 180x8 220x8 250x8 250x8 250x8 250x8
One arm latpulldowns– Hit 8 reps on these. Remember to lean back a hair, and drive your elbow straight down, and flex the crap out of your lower lat. Make sure your grip is supinated (palms up) when you flex at the end. You can sort of “unwind” your hand when you let the weight come back up and really get a good stretch. These are on my YouTube channel as well. 70x8 90x8 110x8 110x8 110x8 110x8
8 total work sets via 4 supersets.

Trap bar deadlifts – Work up to a tough 5 reps. Do 4 sets of 5 with it. 4 total work sets.
If you don’t have a trap bar – do heavy dumbelldeads. Don’t do these full range of motion. I want you to work the upper half of the movement. (Used a hammer strength shrug machine ) 225x5 315x5 405x5 455x5 455x5 455x5
Banded hypers – 2 sets of failure.Hold and flex glutes/erected.2 total work sets. 20-15

Standing Calf Raises – 10 seconds rest between sets.
10 sets of 10-30 reps.

Really good session today. Feel like im getting stronger and stronger even though the lbs are still falling off.

Sweating a ton at night. Sweating a ton during the day. Sweating all the time!
 
Hyde said:
Man did you already move to Trenton, eh?
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Lol nah not yet...that's the scary part. I'm already sweating a ton so I'm probably gonna have to sleep on puppy pads in a couple weeks.
 
You have made some great progress Montana!
 
Better sleep in the bath tub...! Looking spot on!!!
 
234.2 this morning after burger and fries and a coke. HIIT down and gym early.

Chest – 6-8 sets / Shoulders – 6 sets

Rest on everything is no more than 45 seconds
I want to back off on chest and shoulders a hair on the second workout this week FYI.

Machine press – Do a few warm up sets then hit some higher reps today. 4 sets of 15 with a good full range of motion. Make sure you flex at the top for 1'' second. 4 total work sets. 135x15 135x15 225x15 225x15 225x13-2 225x9-3-3 (faaaaaaak pumps)

Pec minor dips – 2-4 sets to failure. Try to use some weight attached to you if you do over 15 reps. 2-4 total work sets. (BW) 4 sets to failure didnt count reps just went until i got stuck

Dumbell Bent over laterals – Do 1 warm up set then do 3 sets of 30 – full range of motion. 3 total work set. 15x20 20x30 20x30 20x30 (Did these in the traditional style instead of swings so weight used dropped a lot.)

Spidercrawls – Use the black short monster mini if you can, if not go back to the red pro mini. Go up and down a wall three times for each set. Do 3 sets like this.3 total work sets. (Red Short Band) 3 total sets

Abs

SSET 1: V-ups/Banded Crunches: 2x20/20
SSET 2: Accentuated Swiss Ball Crunch x10/Banded Crunches x 15 (x2)
 
Beast of a workout!
 
wasme said:
Crushing this routine Montana...
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Thanks man. Really enjoying this layout. Thank you again!

Allll over it!

Biceps – 14 sets / Triceps - 14 sets/Calves – 3 sets

Standing Calf Raise (triple Dropset, 2 second pause at stretch) 200 - 170 - 150
1x10 weight down x10 weight down x10
1 x10 weight down x10 weight down x 10
1 x10 weight down x10 weight down x 10

Superset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do sets of 12 on these with a good flex at the bottom. 90x12 90x12 140x12 175x12 175x12 175x12 175x10-2 150x12
Immediately followed by
Dumbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments. I want you to use the same weight you used last week for 8, BUT once you do your 8 reps, then take off the Grip4orce attachments and do 6 more reps. 30x8 30x8 40x8 45x8 45x8 45x8 45x7-1 45x6-2
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.

Reverse grip pushdown – Look at my YouTube video on these. Notice how I bend over and let the bar come behind my head for a really good stretch. Do sets of 15 on these. Do sets of 15 on these this week. 110x15 110x15 120x14-1 120x13-2 120x13-2
Immediately followed by
Barbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments. Once you do 8, take the Grip4orce attachments off and hit 8 more reps with a normal speed. 80x8 80x8 80x8 80x8 80x8 (Varied decent speed above 3 seconds on some sets to keep weight consistant.)
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.

Ok, let’s slow it down some now.

EZ bar preacher curl or Spider ez curls– Do 4 sets of 8. Use perfect form with a good flex at the top. Rest about 1 minute between sets.4 total working sets. 70x8 70x8 70x7-1 70x7-1 (Spider curls)
SSET with
Smith machine JM press – Do these on an incline bench like in the Youtube video. Do 4 sets of 8 perfectly controlled reps. 4 total working sets. (Mini Micro Bands) 120x8 120x8 120x8 120x8 (Slow controlled and as hard of a flex as i could muster at this point lol.)
*Use a set of monster minis on these if you can.

Good session today. Arms were blown up and had some of the best contraction/mind muscle connections I can remember.

2 HIIT sessions this morning......one on the wife and one on the stationary bike :P
 
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