Montego gets FREAKY
- Thread starter Montego1
- Start date
Hyde
Legend
That's what she said?
Montego1
Well-known member
You getting soft? 3 pancakces? or is that the appetizer
It's an entire pack of Hungry Jack Funfetti about all I can eat in a sitting without over doing it lol. Also used egg whites instead of water to mix that's why mine's thicker...with more girth...
Egggggzachary
wasme
Legend
Montego1
Well-known member
Riiiight....ummm no homo right
Mo gains. Three of these spread out during the day. Invalid Link RemovedInvalid Link Removed
Montego1
Well-known member
Leg Day to go along with the Carbs
Legs – 17 sets:
Seated leg Curls or Lying Hamstring Curls – 2-3 warm up sets x15. For each set I want you to do 8 full reps and then 15 partials out of the stretched position. Do 4 sets like this.4 total work sets. 50x15 50x15 60x15 70x15 70x15 80x15 80x15 80x15
Frog stance leg press feet high,wide,toes out– Make sure you do plenty of warm ups. No bands this week. These are just leg presses with a frog stance. So go with a wide stance, and make sure your knees are traveling outside your body as you lower, not down directly over your chest. Turn your toes out. I want to focus more on hams and adductors on these. Do sets of 12 until you can barely get 12. We’ll count the last 3 sets as working sets. 3 total work sets. 6plates, 8plates, 10plates, 12plates, 12plates 2quarters, 14plates, 14plates 2quarters-barely 12
Squats – Do a few sets to get up to a hard working weight. I want sets of 8 on these. You can add weight as you go too. On these, try to get just a tad below parallel. 225x8 245x8 265x8
Supersetted with (just walk over to the leg press, no need to rush).
Close stance Leg press – Ok back to the leg press, but use a very close stance, with feet in the middle of the platform. TC. Do sets of 15 nonstop.
6 working sets via 3 supersets. 8 plates, 8 plates, 8 plates
Four your reference – on these I did squats with 3 plates, 3 and a quarter, and 4 plates for my sets. The leg press was all done with 5 plates. It hurt.
Dumbell stiff legged deads – Do 3 sets of 10. Work the stretch, your legs will be tight and full of blood. 3 total work sets. 45'sx10 45'sx10 45'sx10
Good session. Was soaked by the end of it and had the Bambi walk going on. The squat/leg press SS was pretty obnoxious.......tear drop was throbbing.
Legs – 17 sets:
Seated leg Curls or Lying Hamstring Curls – 2-3 warm up sets x15. For each set I want you to do 8 full reps and then 15 partials out of the stretched position. Do 4 sets like this.4 total work sets. 50x15 50x15 60x15 70x15 70x15 80x15 80x15 80x15
Frog stance leg press feet high,wide,toes out– Make sure you do plenty of warm ups. No bands this week. These are just leg presses with a frog stance. So go with a wide stance, and make sure your knees are traveling outside your body as you lower, not down directly over your chest. Turn your toes out. I want to focus more on hams and adductors on these. Do sets of 12 until you can barely get 12. We’ll count the last 3 sets as working sets. 3 total work sets. 6plates, 8plates, 10plates, 12plates, 12plates 2quarters, 14plates, 14plates 2quarters-barely 12
Squats – Do a few sets to get up to a hard working weight. I want sets of 8 on these. You can add weight as you go too. On these, try to get just a tad below parallel. 225x8 245x8 265x8
Supersetted with (just walk over to the leg press, no need to rush).
Close stance Leg press – Ok back to the leg press, but use a very close stance, with feet in the middle of the platform. TC. Do sets of 15 nonstop.
6 working sets via 3 supersets. 8 plates, 8 plates, 8 plates
Four your reference – on these I did squats with 3 plates, 3 and a quarter, and 4 plates for my sets. The leg press was all done with 5 plates. It hurt.
Dumbell stiff legged deads – Do 3 sets of 10. Work the stretch, your legs will be tight and full of blood. 3 total work sets. 45'sx10 45'sx10 45'sx10
Good session. Was soaked by the end of it and had the Bambi walk going on. The squat/leg press SS was pretty obnoxious.......tear drop was throbbing.
Montego1
Well-known member
It's all in the bagels
Chest - 13 sets / Shoulders – 11 sets / Triceps – 2 sets
Flat dumbell press – Well not totally flat, put 25’s under the end of the bench where your head will be for a slight incline. Do a few warm up sets to get started. On these get a good stretch and drive to ¾ ******* doing sets of 10. Keep going up until you can’t get 10. We’ll count the last 3 sets as working sets. 3 total work sets. 35x10 45x10 60x10 85x10 95x10 105x10 110x10 115x10 120x10 125x10 130x9-1
Incline Smith press – Work your way up doing sets of 8. Use good controlled perfect form. Don’t let the bar touch your chest, and do not lock out. Use continuous tension. Just keep up doing perfect sets of 8 until you get to a challenging weight. Once there, do 3 sets of 8 with it. 3 total work sets. 185x8 225x8 275x8 275x8 275x7-1
Decline Smith press – I want the following rep scheme, 15, 12, 9, and 6. On that 4th set, after you do 6, take some weight off and do another 6-8, then take some weight off and widen your grip and pump out reps to failure. 4 total work sets. 225x15 245x12 275x9 295x6 245x6 225x12ish
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. 20 17 14
Close grip pushups – Do 2 sets to total failure. Try to get 30 or so reps a set. 2 total work sets. 35 31
6 ways – I can’t believe how bad these burned this week. Do 5 sets of 10. Rest about 60 seconds between sets.5 total work sets. 10x10 10x10 10x10 10x9-1 10x9-1 (These are stupid....i hate them. They make you feel like much less of a man only using 10lbs lol)
Bent over rear dumbell raises – Do sets of 15 reps with a full range of motion.
Supersetted with 25x15 25x15 25x15
Spidercrawls – Go up to above head, and down to belt level 3 times per set. Try and keep arms straight. Use short red band, unless you think you can handle the short black band.
6 total work sets via 3 supersets. Red Short Band 3-3-3
Great session. Was soaked after the session wich isnt normal on chest day. Just an awesome lift.
Montego1
Well-known member
Back yesterday.
Admittedly I have felt a tad weaker in the gym the last two days......I'm gonna chalk this up to the sunburn for now.
Back - 22 sets
Smith machine bent over rows – After a few warm ups, do sets of 8 working up to a tough weight. Once there, do 3 sets of 8 with it. On the 4th set, do 6 reps, drop weight and do 6 more reps, then drop weight and go to failure. Really focus on driving your elbows up hard during these. I just posted a new video of these on my YouTube channel fyi (it’s the drop set). 4 total work sets. 135x12 185x12 225x8 275x8 275x8 275x8 275x6,225x6,185x6,135x14
Parallel grip pulldowns – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close.
Supersetted with 125x8 145x8 165x8 165x8 165x8 165x8
Dumbell pullovers – Do 10 reps a set.
8 total work sets via 4 supersets. 45x10 55x10 65x10 65x10 65x10 65x10
Reeves deadlifts – Work up to a tough 5 reps. Do 5 sets of 5 with it. Then add some weight and do 3 sets of 3. Explode on these. Don’t do a slow motion muscle up kind of rep. 8 total work sets. (I've never done these before......checked out some videos and did what I felt was good reps lol. Not a ton of weight used here.....dunno what going heavy on these would look like but this was tough enough lol) 135x5 135x5 185x5 185x5 185x5 185x5 185x5 225x3 225x3 225x3
Banded hypers – 2 sets of failure.2 total work sets. 23 20
Good stuff good stuff. Back was pumped full of blood and had some good connection.
Admittedly I have felt a tad weaker in the gym the last two days......I'm gonna chalk this up to the sunburn for now.
Back - 22 sets
Smith machine bent over rows – After a few warm ups, do sets of 8 working up to a tough weight. Once there, do 3 sets of 8 with it. On the 4th set, do 6 reps, drop weight and do 6 more reps, then drop weight and go to failure. Really focus on driving your elbows up hard during these. I just posted a new video of these on my YouTube channel fyi (it’s the drop set). 4 total work sets. 135x12 185x12 225x8 275x8 275x8 275x8 275x6,225x6,185x6,135x14
Parallel grip pulldowns – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close.
Supersetted with 125x8 145x8 165x8 165x8 165x8 165x8
Dumbell pullovers – Do 10 reps a set.
8 total work sets via 4 supersets. 45x10 55x10 65x10 65x10 65x10 65x10
Reeves deadlifts – Work up to a tough 5 reps. Do 5 sets of 5 with it. Then add some weight and do 3 sets of 3. Explode on these. Don’t do a slow motion muscle up kind of rep. 8 total work sets. (I've never done these before......checked out some videos and did what I felt was good reps lol. Not a ton of weight used here.....dunno what going heavy on these would look like but this was tough enough lol) 135x5 135x5 185x5 185x5 185x5 185x5 185x5 225x3 225x3 225x3
Banded hypers – 2 sets of failure.2 total work sets. 23 20
Good stuff good stuff. Back was pumped full of blood and had some good connection.
Montego1
Well-known member
It's some microwaveable muffins by the company who makes Kodiak Cakes (the protein pancakes). Add 1/4c water to the cup, stir up with the powder, microwave for 1 minute and you got a muffin
They're actually pretty good. I liked the chocolate best. Saw them while I was carb hunting and decided to try em out.
Montego1
Well-known member
233.2 this morning. Pretty confident I'll hit a new low this Saturday. Looking much better in the midsection and the loose skin its starting to come back so that affirms the fat loss.
Chest - 7 sets / Shoulders – 6 sets
Machine press – Do a few warm up sets then hit pyramid up. On every rep flex at the top for 1 second. Rep scheme is 15, 12, 9, and 6. Use a neutral grip if you can (palms facing each other). 4 total work sets. 90x15 140x15 180x15 230x12 260x9 270x6
Decline Smith machine – Rep scheme is 30, 20, 10. Just keep the bar moving up and down. I want your chest FULL of blood. Don’t *******. 3 total work sets. 185x30 205x20 225x10 (Burnt up quickly)
Destroyer set – Rear delt swings lying face down on incline utility bench. Swing a heavy weight for 60 reps, cut it in half and do 30, cut it in half and do 10. 1 total work set. 50x60 25x30 15x10
Dumbell side laterals – Do 5 sets of 10 with 45 second breaks between sets. 5 total work sets. 30x10 30x10 30x10 30x9-1 30x9-1
Did some smith behind the neck shoulder press DC style with lighter weight. 10 deep breaths between each set - 135x20 185x12 185x10 185x9 185x7 185x5
Chest - 7 sets / Shoulders – 6 sets
Machine press – Do a few warm up sets then hit pyramid up. On every rep flex at the top for 1 second. Rep scheme is 15, 12, 9, and 6. Use a neutral grip if you can (palms facing each other). 4 total work sets. 90x15 140x15 180x15 230x12 260x9 270x6
Decline Smith machine – Rep scheme is 30, 20, 10. Just keep the bar moving up and down. I want your chest FULL of blood. Don’t *******. 3 total work sets. 185x30 205x20 225x10 (Burnt up quickly)
Destroyer set – Rear delt swings lying face down on incline utility bench. Swing a heavy weight for 60 reps, cut it in half and do 30, cut it in half and do 10. 1 total work set. 50x60 25x30 15x10
Dumbell side laterals – Do 5 sets of 10 with 45 second breaks between sets. 5 total work sets. 30x10 30x10 30x10 30x9-1 30x9-1
Did some smith behind the neck shoulder press DC style with lighter weight. 10 deep breaths between each set - 135x20 185x12 185x10 185x9 185x7 185x5
herderdude
Well-known member
Damn dude, nice flat stomach for such a high body weight. Your sessions are wild, too.
Montego1
Well-known member
Ok so I was in the car all weekend (this is normal every other weekend because I drive to pick up my daughter) so Ill update Fridays session and Saturdays session now.
Friday - Biceps – 14 sets / Triceps - 14 sets
Superset
Barbell curl – Do a few sets to get warmed up. Do sets of 8 on these with a good flex at the top. Use the Grip4orce.
Immediately followed by 40x10 60x10 60x10 90x10 100x8 100x8 100x7-1 100x7-1
Hammer curl – Do 8 reps on these. Use the Grip4orce attachments. These are really tough with the Grip4orce.
-This combo will smoke your bis and forearms. Rest 90 seconds between supersets.
-Do 6 rounds of the above after 2 warm up sets. 12 sets via 6 supersets. 30x10 35x10 40x10 40x10 45x8 45x8 45x8 45x8
Machine curls – Do 1 set with a heavy weight for 6 reps and try to lower the weight as slow as you can. Rest 60 seconds and lighten the weight up considerably. I want you to get 25-35 reps on this. Just crank them out with continuous tension. 2 total working sets. 130x6 80x32
Superset
V bar pushdown – Do a few warm up sets then do sets of 10 with a hard flex at the bottom on these.
Immediately followed by 80x10 100x10 130x10 150x10 150x10 150x10 150x10 150x10 (Different gym so not as much weight. Focused on super slow tempo)
Bench dips – Take 3 seconds to lower yourself on every rep. Go to failure. Your tris should be on fire.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets. 25 24 22 22 21
Reverse grip pushdown – Just like before, lean down and let the bar come behind your head so you can stretch out your tris. Do 15 reps on each set. Do 4 sets. 4 total working sets. 110x15 110x15 110x15 110x14-1
Calves - 10 sets:
Standing calve raises – Heavy weight on these again this week. After a few warm ups do 8 sets of 8 with 60 second breaks! 8 total working sets.
Immediately followed by 210x8 210x8 210x8 210x8 210x8 210x8 210x8 210x8
Seated calve raises - I want you to do 25 reps on these. Up and down with continuous tension. Do 2 sets. 2 total working sets. 90x25 90x25
Friday - Biceps – 14 sets / Triceps - 14 sets
Superset
Barbell curl – Do a few sets to get warmed up. Do sets of 8 on these with a good flex at the top. Use the Grip4orce.
Immediately followed by 40x10 60x10 60x10 90x10 100x8 100x8 100x7-1 100x7-1
Hammer curl – Do 8 reps on these. Use the Grip4orce attachments. These are really tough with the Grip4orce.
-This combo will smoke your bis and forearms. Rest 90 seconds between supersets.
-Do 6 rounds of the above after 2 warm up sets. 12 sets via 6 supersets. 30x10 35x10 40x10 40x10 45x8 45x8 45x8 45x8
Machine curls – Do 1 set with a heavy weight for 6 reps and try to lower the weight as slow as you can. Rest 60 seconds and lighten the weight up considerably. I want you to get 25-35 reps on this. Just crank them out with continuous tension. 2 total working sets. 130x6 80x32
Superset
V bar pushdown – Do a few warm up sets then do sets of 10 with a hard flex at the bottom on these.
Immediately followed by 80x10 100x10 130x10 150x10 150x10 150x10 150x10 150x10 (Different gym so not as much weight. Focused on super slow tempo)
Bench dips – Take 3 seconds to lower yourself on every rep. Go to failure. Your tris should be on fire.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets. 25 24 22 22 21
Reverse grip pushdown – Just like before, lean down and let the bar come behind your head so you can stretch out your tris. Do 15 reps on each set. Do 4 sets. 4 total working sets. 110x15 110x15 110x15 110x14-1
Calves - 10 sets:
Standing calve raises – Heavy weight on these again this week. After a few warm ups do 8 sets of 8 with 60 second breaks! 8 total working sets.
Immediately followed by 210x8 210x8 210x8 210x8 210x8 210x8 210x8 210x8
Seated calve raises - I want you to do 25 reps on these. Up and down with continuous tension. Do 2 sets. 2 total working sets. 90x25 90x25
Montego1
Well-known member
Saturday - Legs – 16 sets:
Lying leg curls – 2-3 warm up sets. For the first 3 sets I want you to do 12 full range of motion reps. On the last one we are going to do a drop set with partials. Do 12 reps, drop the weight and do 8 more, drop the weight and do 8 more, then do 25 partials out of the stretched position. 4 total work sets. 110x12 120x12 150x12 170x12 170x12 170x12 130x8 110x8 110x25 patrials
Leg press – Make sure you do plenty of warm ups. No bands this week either. Just do a standard pyramid doing 10 reps until you get to a weight that you can barely do for 10 reps. On this last set of 10, when you know it’s your last one, get out of the machine after the set and then proceed to do a walking lunge with just your bodyweight for 20 steps on each leg. You only need to do the set of lunges after the last set on the leg press. We’ll call this 4 working sets. 4 total work sets. 6 platesx10 8x10 10x10 12x10 14x10 16x10 20 lunges each leg......uggggggghhhhhhhhh
Leg extensions – On these, I want you to kick the weight up as hard as you can. You don’t have to pause or squeeze. Use a heavy weight on these. These will actually blow your quads up. So again, use heavy weight, kick hard, and do 4 sets of 10 reps. 4 total work sets. 70x10 90x10 110x10 110x10 110x10 110x10
Squats – After 1-2 lighter sets, start doing working sets of 8 with deep reps. You don’t have to bury these, but do try and get just a tad below parallel. Do 3 sets of 8 pyramid style. For example on these I did 315, 375, and 415 for 8. It was real tough after all the other stuff, but they felt awesome with the overload of blood in my legs. 135x8 185x8 225x8 245x8 255x8 265x8 275x8(grind...legs are smoked)
Dumbell stiff legged deads – Do 4 sets of 10. Work the stretch, your legs will be tight and full of blood. 4 total work sets. 50x10 50x8-2 50x7-3 40x10
This session was rough. I plowed through it but the pain was real. On to the next one!
Lying leg curls – 2-3 warm up sets. For the first 3 sets I want you to do 12 full range of motion reps. On the last one we are going to do a drop set with partials. Do 12 reps, drop the weight and do 8 more, drop the weight and do 8 more, then do 25 partials out of the stretched position. 4 total work sets. 110x12 120x12 150x12 170x12 170x12 170x12 130x8 110x8 110x25 patrials
Leg press – Make sure you do plenty of warm ups. No bands this week either. Just do a standard pyramid doing 10 reps until you get to a weight that you can barely do for 10 reps. On this last set of 10, when you know it’s your last one, get out of the machine after the set and then proceed to do a walking lunge with just your bodyweight for 20 steps on each leg. You only need to do the set of lunges after the last set on the leg press. We’ll call this 4 working sets. 4 total work sets. 6 platesx10 8x10 10x10 12x10 14x10 16x10 20 lunges each leg......uggggggghhhhhhhhh
Leg extensions – On these, I want you to kick the weight up as hard as you can. You don’t have to pause or squeeze. Use a heavy weight on these. These will actually blow your quads up. So again, use heavy weight, kick hard, and do 4 sets of 10 reps. 4 total work sets. 70x10 90x10 110x10 110x10 110x10 110x10
Squats – After 1-2 lighter sets, start doing working sets of 8 with deep reps. You don’t have to bury these, but do try and get just a tad below parallel. Do 3 sets of 8 pyramid style. For example on these I did 315, 375, and 415 for 8. It was real tough after all the other stuff, but they felt awesome with the overload of blood in my legs. 135x8 185x8 225x8 245x8 255x8 265x8 275x8(grind...legs are smoked)
Dumbell stiff legged deads – Do 4 sets of 10. Work the stretch, your legs will be tight and full of blood. 4 total work sets. 50x10 50x8-2 50x7-3 40x10
This session was rough. I plowed through it but the pain was real. On to the next one!
Hyde
Legend
Muscletech Creacore bro!
wasme
Legend
Really? Thought it was a double scoop of NO-Explode
Montego1
Well-known member
Yeah was fasted besides my morning supps that could have effected it.Were you actually fasted for this? If so I am really surprised your blood sugar was that high, especially @ those test levels.
Test is up there, must be that Test 360 supp all over the internet now huh?
I dunno what caused the high numbers..... Probably being awesome
Montego1
Well-known member
Chest - 15 sets / Shoulders – 8 sets / Back– 6 sets
Banded hammer press – After several warm ups, I want you to do 4 sets of 8 on these. I prefer these be done with a FLAT hammer press, but if you don’t have one, a decline will do, and if you don’t have one of those either, an incline one will do. If you are using the flat or decline one, remember to only let your arms go back to 45 degrees. Don’t overstretch and injure your shoulder at the bottom. The contraction on these is awesome. I especially like the full chest contraction on the flat hammer machine these days. Give each rep a 1 second flex at the top. 4 total work sets. (I left my bands at the house so these were done normally) 90x8 180x8 230x8 270x8 320x8 320x8 320x8 320x8
Incline barbell press – Work your way up doing sets of 6. Use good controlled perfect form. Don’t let the bar touch your chest, and do not lock out. Use continuous tension. Just keep up doing perfect sets of 6 until you get to a challenging weight. Once there, do 3 sets of 6 with it. 3 total work sets. 135x6 185x6 225x6 245x6 245x6 245x6
Reverse band bench press – Do 5 sets of 5 on these as we usually do. 5 total work sets. (again no bands and used a very slight incline) 275x5 275x5 275x5 275x5 275x5
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. 20 18 15
Front raises – Do these with a bar. Place your hands out wider than shoulder width, and try to hold the weight still for a half second at the top. Take these up to eye level. Do 4 sets of 12. 4 total work sets.
Dumbell side lateral raises – Do 4 sets of 10 reps with a full range of motion. 4 total work sets. 60x12 70x12 80x10 80x10 80x10 80x9-1
Chin up mini death – Do 2 sets of chins wide, then do 2 with a moderate grip (palms down, not up), then do 2 sets with a close grip (palms facing each other). Full chin up death is 4 sets of each position. Let’s do 2 today. Take each set to failure. Failure as in you can’t get any more reps with good form. NOT failure as in get sloppy and keep going. 6 total work sets Wide - 15 Medium - 13 Close - 14, Wide - 12 Medium - 12 Close - 12
Banded hammer press – After several warm ups, I want you to do 4 sets of 8 on these. I prefer these be done with a FLAT hammer press, but if you don’t have one, a decline will do, and if you don’t have one of those either, an incline one will do. If you are using the flat or decline one, remember to only let your arms go back to 45 degrees. Don’t overstretch and injure your shoulder at the bottom. The contraction on these is awesome. I especially like the full chest contraction on the flat hammer machine these days. Give each rep a 1 second flex at the top. 4 total work sets. (I left my bands at the house so these were done normally) 90x8 180x8 230x8 270x8 320x8 320x8 320x8 320x8
Incline barbell press – Work your way up doing sets of 6. Use good controlled perfect form. Don’t let the bar touch your chest, and do not lock out. Use continuous tension. Just keep up doing perfect sets of 6 until you get to a challenging weight. Once there, do 3 sets of 6 with it. 3 total work sets. 135x6 185x6 225x6 245x6 245x6 245x6
Reverse band bench press – Do 5 sets of 5 on these as we usually do. 5 total work sets. (again no bands and used a very slight incline) 275x5 275x5 275x5 275x5 275x5
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. 20 18 15
Front raises – Do these with a bar. Place your hands out wider than shoulder width, and try to hold the weight still for a half second at the top. Take these up to eye level. Do 4 sets of 12. 4 total work sets.
Dumbell side lateral raises – Do 4 sets of 10 reps with a full range of motion. 4 total work sets. 60x12 70x12 80x10 80x10 80x10 80x9-1
Chin up mini death – Do 2 sets of chins wide, then do 2 with a moderate grip (palms down, not up), then do 2 sets with a close grip (palms facing each other). Full chin up death is 4 sets of each position. Let’s do 2 today. Take each set to failure. Failure as in you can’t get any more reps with good form. NOT failure as in get sloppy and keep going. 6 total work sets Wide - 15 Medium - 13 Close - 14, Wide - 12 Medium - 12 Close - 12
Montego1
Well-known member
Actually my RC's might have had some something to do with it. Dat makes sense.
Montego1
Well-known member
Yep. I was drunk. Good catch.
Montego1
Well-known member
I haven't had a drink in about two years. Recovery rules
Montego1
Well-known member
Sooo I was supposed to train back yesterday but I experienced the first Migraine of my life. My wife gets these from time to time and I think she is always being a little dramatic but, i totally understand why she is miserable now. Threw up once and couldnt open my eyes without feeling like someone was stabbing my brain. Very ****ty ****.
Today we woke up ready to rock and rock we did. Rocked the **** out. Killed this session and followed that with 45minutes of treadmill.
Back - 25 sets
Smith machine bent over rows – After a few warm ups, do sets of 10 working up to a tough weight. Once there, do 3 sets of 10 with it. On the 4th set, do 8 reps, drop weight and do 8 more reps, then drop weight and go to failure. Really focus on driving your elbows up hard during these. 4 total work sets. 135x10 185x10 235x10 325x10 325x10 325x10 325x8/235x8/185x14
Dumbell rows – Do 4 hard sets of 10 reps. Make sure you stretch good at the bottom. Relax your scapulae on that side and feel everything stretching out. 4 total work sets. 120x10 120x10 120x9-1 120x9-1
Heavy partial pulldowns – This is the style where you use a really heavy weight and pull the bar to only the top of your head, and then let is stretch you out big time at the top. Do 5 sets of 8 like this. 5 total work sets. 250x8 250x8 250x8 250x8 250x8
Barbell shrugs – Go heavy. Hold the weight at the top for 1 second this week. Do 4 sets of 8 like this. We actually used a Farmer’s walk piece of equipment to do these this week, it was awesome. 4 total work sets. 365x8 365x8 365x8 365x8
Revers hypers – Do 15 reps of these. If you don’t have a reverse hyper do a banded regular hyperextension.
Immediately followed by (Did banded hypers with red band) 15 15 15 15
Partial deadlift from the top – Only work the top part of the movement. Your lower back should be on fire and extremely pumped from this combo. Do 5 reps on these.
Do 4 supersets for 8 total working sets. 455x5 455x5 455x5 455x5
Today we woke up ready to rock and rock we did. Rocked the **** out. Killed this session and followed that with 45minutes of treadmill.
Back - 25 sets
Smith machine bent over rows – After a few warm ups, do sets of 10 working up to a tough weight. Once there, do 3 sets of 10 with it. On the 4th set, do 8 reps, drop weight and do 8 more reps, then drop weight and go to failure. Really focus on driving your elbows up hard during these. 4 total work sets. 135x10 185x10 235x10 325x10 325x10 325x10 325x8/235x8/185x14
Dumbell rows – Do 4 hard sets of 10 reps. Make sure you stretch good at the bottom. Relax your scapulae on that side and feel everything stretching out. 4 total work sets. 120x10 120x10 120x9-1 120x9-1
Heavy partial pulldowns – This is the style where you use a really heavy weight and pull the bar to only the top of your head, and then let is stretch you out big time at the top. Do 5 sets of 8 like this. 5 total work sets. 250x8 250x8 250x8 250x8 250x8
Barbell shrugs – Go heavy. Hold the weight at the top for 1 second this week. Do 4 sets of 8 like this. We actually used a Farmer’s walk piece of equipment to do these this week, it was awesome. 4 total work sets. 365x8 365x8 365x8 365x8
Revers hypers – Do 15 reps of these. If you don’t have a reverse hyper do a banded regular hyperextension.
Immediately followed by (Did banded hypers with red band) 15 15 15 15
Partial deadlift from the top – Only work the top part of the movement. Your lower back should be on fire and extremely pumped from this combo. Do 5 reps on these.
Do 4 supersets for 8 total working sets. 455x5 455x5 455x5 455x5
Montego1
Well-known member
Alright so today was moving day. Started at nine and just finished up here at 5. Went through about three gallons of water so far and probably did at least 100 flights of stairs carrying ****.
Tomorrow I'll hit chest and shoulders and probably throw in arms so I can keep leg day on schedule with my carb load. Gonna chill for a bit then we'll get in that last session of cardio for the day.
Tomorrow I'll hit chest and shoulders and probably throw in arms so I can keep leg day on schedule with my carb load. Gonna chill for a bit then we'll get in that last session of cardio for the day.