Montego gets FREAKY

Filling out but weight is still slightly going down.....adjustments on diet we're sent again after only a couple days, a cheat meal and a carb load.

Gotta say ParadiseCup (new coach) is on the ball. Daily communication and isn't afraid to tweak the diet when needed. Extremely impressed.
 
Hyde said:
Are you gonna get some 5 Guys or what's the cheat plan, Stan?
Click to expand...
Well the cheat meal the other night was grilled steak salad with extra steak and sweet potato fries. Then I loaded carbs the next day and I lost two more lbs lol.

So diet got adjusted the day after load and I was given the green light on a cheat tonight. Loaded Burger and fries, pizza or all I can eat sushi. Any of those with a dessert. Still deciding lol.
 
Montego1 said:
Intra workout I'm using up the rest of the Intra-Md I have, then I'll be using hbcd from glycophuse or karboload with either peptopro or EAA's.
Click to expand...

I have been using Glycophuse and BCAASAA ... well was... during my back recovery just BCAASAA... In Jan, will go with Glyco and Active Amino.. see how that works out.
 
wasme said:
I have been using Glycophuse and BCAASAA ... well was... during my back recovery just BCAASAA... In Jan, will go with Glyco and Active Amino.. see how that works out.
Click to expand...
Oh I mix a couple scoops of active amino in too btw.

The intra md is a little bland and i like the extra flavor.
 
I'm excited to try the active aminos out! I'm doing Xtend and Gatorade right now.
 
BamBam0319 said:
I'm excited to try the active aminos out! I'm doing Xtend and Gatorade right now.
Click to expand...
I'm shipping yours tomorrow unless I forget again. Sending two cherry limeade since I can't find a tropical storm
 
Montego1 said:
I'm shipping yours tomorrow unless I forget again. Sending two cherry limeade since I can't find a tropical storm
Click to expand...

That's quite alright sir. I'm going to PM you though with a change of address. I'm going home for winter break on Sunday.
 
Secondary Arm Day

Kinda Free-Lanced Today.

Worked on some areas that need improving mostly but I've realized I have gotta add some width to the bicep.... They are tall and look fine from the side or in a front/rear double biceps shot but from the front I am defenitley lacking the width.

I listened to some of Paul Carters ideas on targeting a certain part of the muscle and how in theory it cant be done but, he provided some interesting points and examples of exercises that actually do seem to work a certain area of the muscle more. Case in point, bicep curls with a bar or on a preacher machine as I did them. If you Crank your elblows WAY in and bring your hands out WIDE you can feel what seems like the inner portion of the bicep working more. Like i said this is just theory but who knows...there might be some merit to it.

Single Hand Cable Extension - 5 sets of 5. Brought these back and held in a position similar to how you would display a side triceps. Not just pulling it down but twisting the twist around like im gonna grab it with my other hand and cranking down.

Superset With

DB Curl - 5 sets of 12. Thumbless grip here and not letting the wrist go limp. Kept the palms up for the entire move and really thought about arcing the weight instead of just pulling it up and, lowering it in the same fashion.


CGBP (Stole this idea from toureag and TBC) - 5 sets of 20. Got on the chest press machine and used a lat pulldown bar placed against the handles to hold onto with a close grip. REALLY like this variation. Was able to really focus on the tricep working the movement and keep it nice and slow on the eccentric portion.

Superset With

Cross Body Hammer Curls - 5 sets of 20. Used a dual handle cable machine thats normally for deadlifts or squat variations. Did 10 reps on one arm then ten reps on the other then back to 10 more on the first and 10 on the second again.


PJR Pullover - 5 sets of 15. Got a good stretch here and could really feel the long head of the triceps working here. That's another problem area for me so these are gonna be a staple for the forseaable future. If you havent tried them....again go look them up and give them a shot. They are AMAZING. You can go really heavy and I get zero elbow pain when doing them. Invalid Link Removed

Superset With

EZ Bar Curl (Varying grip) - 5 sets of 12. Switched back and forth from Extremly wide grip to a narrow grip. Lighter weight here just looking to activate the muscle even more and keep the blood flowing in.


Preacher Curl - 3 sets of 12. Wide grip. Close Elbows.


Seated DB Curl/Stretch - 2 sets of 10. Used a light weight here. Let one arm hang with a db strapped to it on an incline bench and do 10 reps with the opposite side then do the same on the other side. Between sets just let the arms hang and stretch out. Kinda like a DC stretch without using a ton of weight.


Calf Press/Standing Calf Raise - 10 sets of 10. Alternate between the two with no rest. So 10 reps in the leg press stand up and do 10 reps of standing calf raises where you barely touch the ground and go back up (no resting). Then immedietly back to the calf press. 10 rounds.
 
Carter got Smalls pretty far along for the Olympia this year so there are worse theories to listen to likely
 
Got a new phone. I'm about two years past due on my upgrades so I'm excited lol. Pics look so much better but I'm still trying to get them to look the right color. Kinda fake looking atm. Invalid Link Removed
 
Bah I'm a day behind.

Yesterday back training cliff notes version -

Meadows rows - Worked up to 4 sets of 8.

Dead lifts - 5 sets of 5. Heavy here for me.

Db pullover - 4 sets of 12

Bb shrug - 3 sets of 10 with 2 second flex at the top.

Dead hang - attached a 45lb plate and hung for what seemed like forever.

Banded hyperextension- 3 sets to failure.

No accessory abs or calves
 
Today chest and shoulders pumping day -

Machine press - slowly work up using sets of 10 to where you can't get 10 reps. Last three will count as working sets.

Db hex press - 4 sets of 10. Smashing the db together the whole time is the key here.
Ss
Band over and back - over and Back 10 times per set 4 sets

Stretch pushup - 4 sets to failure
As
Band over and back - 4 sets of 10

Seated db lateral - strict form. 4 sets of 10

Seated Db front raise - hold at the top a second. 4 sets of 10

Face pull with band - 3 sets of 20. Pull arms all the way out to the side straight no bend in the elbow. Once there flex the rear delt.
 
Hyde said:
Hexpresses always make me feel like my pecs are gonna explode. Like I'm expecting a bang the whole time
Click to expand...

I like them too. My forearms always hurt after due to pressing the weights together though :P
 
wasme said:
Great looking sessions Montana. Curious what your deads are ?
Click to expand...

The 5 working sets were 405x5. I gotta do some work here. I dont deadlift much and I think rack pulls are better suited for bodybuidling purposes, IF you have a developed lower half. I dont have that well of a developed lower half so Ill stick it out and work on these :)
 
Biceps 15 sets - Triceps 15 sets - Abs 8 Sets

No supersets this arm day. Decresed rest breaks so the weights did suffer a bit towards the end of the sets. Had a really good pump but I prefer the superset days for that. This day is geared more to actually hammering out targeted damage on the muscle.

V-Bar Pushdown - 6 sets of 15. Hard flex Slow eccentric.

Cable Curls - 6 sets of 8. Flex hard at the top and not letting arms straighten at the bottom.

Cross Body Hammer Curl - 6 sets of 10. All reps on one arm them move to the other.

Dip Machine - 6 sets of 8. 3 second eccentric here. Arms were on FIRE here.

Decline Lying Extension w/Ez Curl Bar - 3 sets of 10. Very slight angle here. Just the a decline bench lowered all the way down. Really stretching at the bottom driving straight up to 3/4 *******. Stretch stretch stretch.

Preacher Curl - 3 sets of 8. Working the sweet spot of the move. Not letting the arm straighten and flexing hard at the top.

Crunch Machine - 8 sets of 20.
 
Pic from this morning. I'm holding at the same weight but seem to still be leaning out. Off everything since the 25tj but a cruise dose stated on the 7th.

Take into account I'm not spray tanned and I'm not pulling water either. Invalid Link Removed
 
Lookin shredded man, damn.
 
Looking great Montana!
 
Legs 18 sets

Really good session today. It wasn't as extreme as last session but I felt more fatigued after. Little wobbly but nothing too bad. Might throw in a secondary leg day this week unless Christmas ****s with my gym schedule too much :(

Lying Leg Curls - Did 4 warmup sets to a moderately tough set of 10. Kept at this weight and did 3 sets of 10, making sure to keep hips jammed into the pad so I was really isolating the hamstrings. On the 4th set I did 1.25 reps. So I would let the weight all the way down, come up like a partial, lower the weight back down and then do a full rep. Thats 1. 10 reps like this with a little less weight. Hamstrings full of blood.

Leg Press & Leg Extension SS - Warming up on both exercises for sets of 10. 1st set on leg press should be a tough ten but light enough so you dont have to stop to complete the ten reps. On the leg extension Flex at the top for 1 second. Very challenging superset here. Rep Scheme was -

1 - 10 extension, 10 leg press
2 - 10 extension, 12 leg press
3 - 10 extension, 14 leg press
4 - 10 extension, 16 leg press

Kept the same weight for every set but locked out and took enough rest to get all the reps on the 12,14,16 rep sets.

Stretches - After each set of leg press stretch each quad for 10 seconds.

Barbell Squats - Use sets of 3 to work up to a weight you can do explosively for 6 reps. Looking for 4 sets of 6 here. Explode up. Depth should be parallel or just above. No need to get too deep here.

Barbell Stiff Leg Deadlifts - Use 25lb plates to get a deeper stretch. On the way down push your hips back and bend your knees slightly so you dont pull any muscles (in a bad way). 2 sets of 12

Cable Crunches - 5 sets of 20

Standing Calf Raise - 5 sets of 25

Lat Pulldown Crunch - 4 sets of 12
 
Chest - 18 sets/Shoulders - 9 sets/Calves - 10 sets

Banded Chest Press - Used the red bands on this today. Stopped the eccentric movement when arms were parallel with the chest. Explode up and control the descent. 3 sets of 8.

Chain Bench Press - No chains so I used a 3 second negative on these. Slow controlled descent touch chest and pause for a slight second then fire up as hard as possible. No locking out to keep constant tension. 5 sets of 5.

Smith Decline - Very slight decline used here. No lockout and barely touch the chest. 3 sets of 15.

Partial Dips - Work only the bottom 1/2 of the movement. Pump these out to failure. 2 sets to failure.

DB Bent Over Laterals - Use a full range of motion. 3 sets of 15.

Spider Crawls - Short red band here. Pull hands out as far apart as possible and fight to keep them there. 3 sets of 60 seconds going up and down.

DB Front Raises - Did these seated with a pronated grip for the entire move. Bringing the 4-5 inches above eye level. 3 sets of 12.

Pec Dec - One Side at a time turned in the seat to get a full full contraction. 5 sets of 15.

Calf Press on Hack - 5 sets of 25
ss
Standing Calf Raise - 5 sets of 15
 
Never tried the short red on SC's. That's some hella tension there.
 
RegisterJr said:
Never tried the short red on SC's. That's some hella tension there.
Click to expand...
It's the only way to go Brother :)

Just put your hands inside the band and pull apart as far as you can.

Let the pain commence lol
 
Back - 27 Sets

Really good work today. Kept in my mind to squeeze on every contraction for a good 2 count. I think i finally found the trick to really feel my back on rowing movements now. Lets see how we feel tomorrow.

One arm BB Rows - Worked up to a heavy set of 8. 4 sets of 8. Pulling with the elbow and keeping my torso as level as possible.

Smith Machine Rows - A couple feeder sets then settle in with a weight for 6 reps. 4 sets of 6 here. Drive up hard with the elbows and lower nice and controlled. Pause a second at the bottom and reset then fire up again.

Dumbell Pullover - 4 sets of 12. Lay regular on the bench for these instead of across it. Dont force the stretch just let the DB lower slowly and stretch your upper lats and serratus. Bring it back up to your forehead not to your chest. You lose tension like that.

Stretchers - 3 sets of 12. Close grip handle on the pulldown. Stand with one foot on the bench. Let the weight stretch you out at the top and put your head down for a even better stretch. After youre stretched out pull down like doing a pulldown. slowly release back to the starting position.

Smith Rack Pulls - Challenge type set here I threw in. 10 sets of 15 reps. 15 seconds rest between sets. Almost a shrug/pull motion to work the upper back and traps.

Banded Hypers - 2 sets with Red band to failure.
 
Montego1 said:
I like em, the bb t rows get me more
Click to expand...

I like them over T-Bar, too.

The spider crawls with the micro Reds were awesome. More tension than the doubled over mini orange
 
Actually got the cheat meal in today lol. Ate way too much. Three plates of Turkey, dressing, cheese vegetables, new potatoes, cranberry, Mac and cheese, fruit salad. Washed that down with two pieces of pecan pie.

Got a food baby going on.
 
Montego1 said:
Actually got the cheat meal in today lol. Ate way too much. Three plates of Turkey, dressing, cheese vegetables, new potatoes, cranberry, Mac and cheese, fruit salad. Washed that down with two pieces of pecan pie.

Got a food baby going on.
Click to expand...

Heck yeah! My kind of grubbing right there! Merry Christmas Montana!!
 
Merry Christmas to everyone from myself and the FINAFLEX family! Hope you all have a blessed day!
 
Keystone pipeline??
 
You must log in or register to reply here.
Back
Top