Montego gets FREAKY
- Thread starter Montego1
- Start date
Montego1
Well-known member
I have no idea what happened. Just couldn't get asleep.
I've been getting 9 hours every day but that was strange.
Montego1
Well-known member
Chest and Shoulders Pump Day - Extra work on side delts today. Weakpoint has gotta come up.
Incline Hammer - 4 sets of 12. Used bands today on this exercise. Held the peak contraction for a 2 count every rep and 2 seconds on the stretch. This helped with my overall ROM for the rest of the session.
SuperSet
DB Laterals - 4 sets of 12. Brought DB's just to shoulder height no higher. Let the weight descend normally and STOPPED the weights at the bottom about 6 inches from my sides. Stopping the weights like this really engages the side delt for me. Give it a try.
Hex Press - 4 sets of 12. Slight incline used today. Really thought about squeezing the DB's together HARD.
SuperSet
Curl Bar Side Lateral - 4 sets of 12. Used a Curl bar and did laterals with it. I like doing these because you really have to focus on stabalizing the bar so its not flopping all over the place.
Hammer strength Shoulder Press - 5 sets of 20. Used a pretty close grip here and smoked the front delts.
SuperSet
Reverse Pec Dec - 5 sets of 20. Kept my arms straight entire time. Smooth controlled reps hitting the contraction hard.
Cable Fly - 3 sets of 15. Bent over on these and felt the lower pec working a bit better. Imagine hugging a barrell. Thats the movement.
Incline Hammer - 4 sets of 12. Used bands today on this exercise. Held the peak contraction for a 2 count every rep and 2 seconds on the stretch. This helped with my overall ROM for the rest of the session.
SuperSet
DB Laterals - 4 sets of 12. Brought DB's just to shoulder height no higher. Let the weight descend normally and STOPPED the weights at the bottom about 6 inches from my sides. Stopping the weights like this really engages the side delt for me. Give it a try.
Hex Press - 4 sets of 12. Slight incline used today. Really thought about squeezing the DB's together HARD.
SuperSet
Curl Bar Side Lateral - 4 sets of 12. Used a Curl bar and did laterals with it. I like doing these because you really have to focus on stabalizing the bar so its not flopping all over the place.
Hammer strength Shoulder Press - 5 sets of 20. Used a pretty close grip here and smoked the front delts.
SuperSet
Reverse Pec Dec - 5 sets of 20. Kept my arms straight entire time. Smooth controlled reps hitting the contraction hard.
Cable Fly - 3 sets of 15. Bent over on these and felt the lower pec working a bit better. Imagine hugging a barrell. Thats the movement.
xR1pp3Rx
Legend
I have those nights too Montana... and lately 4-5 seems to be my norm...
G8 baby!
MrKleen73
Legend
I am typically in the 5-6 range. I just don't sleep longer than that unless a weekend and even then maybe 7-8 tops! I just wake up like BOING!!!!! I am up.
No doubt lots of stabilizer activation there.
Montego1
Well-known member
Arms
One arm Extension - 4 sets of 15
SS
One hand Cable Curl - 4 sets of 12
CGBP - 5 sets of 12
SS
DB Curls - 5 sets of 10
EZ Bar Curl - 4 sets of 12
SS
Supinated Kickback - 4 sets of 15
Dip Machine - 4 sets of 15
SS
Preacher Curl - 4 sets of 12
Underhand Extension - 4 sets of 20
SS
Hammer Curl - 4 sets of 10
Cable Crunches - 5 sets of 20
SS
Calf Raise - 5 sets of 10 (3 second contraction and stretch)
One arm Extension - 4 sets of 15
SS
One hand Cable Curl - 4 sets of 12
CGBP - 5 sets of 12
SS
DB Curls - 5 sets of 10
EZ Bar Curl - 4 sets of 12
SS
Supinated Kickback - 4 sets of 15
Dip Machine - 4 sets of 15
SS
Preacher Curl - 4 sets of 12
Underhand Extension - 4 sets of 20
SS
Hammer Curl - 4 sets of 10
Cable Crunches - 5 sets of 20
SS
Calf Raise - 5 sets of 10 (3 second contraction and stretch)
MrKleen73
Legend
Yes these and prone are way more intense than the neutral position and seem to work one side of the triceps a little more than the other.
Looking nice and wide with a small waist!
juniorab
Member
Haha! Been working on your posing I see, hey?
Montego1
Well-known member
Yes sir! Still having the issue on the front relaxed but it's getting better.
Just the smallest of tweaks can make it totally dissappear though. Practice practice practice
juniorab
Member
:thumbsup:
Montego1
Well-known member
Leeeeg Day
Good session with lots of volume today. Little lighter overall on the weights used but the pump was real. I havent had a higher volume leg day in a while so this was a nice change of pace.
Glute Kickbacks - 4 sets of 12 to warmup
Seated Leg Curls - 5 sets of 12 followed by a triple drop set to pump the blood into the hams.
Leg Press Feet Low and Close - 5 sets of 12. Heavier weights used here but not crazy because its hard on the knees. Focusing on the sweep here. Rest pause sets just locking out to make sure I can get 12 total reps per set.
Single Leg Press (Sideways) - 5 sets of 15. Laid on my side on the leg press and pressed with the top leg. Again this really hits the sweep doing this variation.
Leg Extension - 7 sets of 12. FST7 type set stretching and flexing between sets.
SLDL - 5 sets of 15. Working the stretch here. Slow and controlled.
Standing Calf Press - 10 sets of 15. 2 second hold at top.
Good session with lots of volume today. Little lighter overall on the weights used but the pump was real. I havent had a higher volume leg day in a while so this was a nice change of pace.
Glute Kickbacks - 4 sets of 12 to warmup
Seated Leg Curls - 5 sets of 12 followed by a triple drop set to pump the blood into the hams.
Leg Press Feet Low and Close - 5 sets of 12. Heavier weights used here but not crazy because its hard on the knees. Focusing on the sweep here. Rest pause sets just locking out to make sure I can get 12 total reps per set.
Single Leg Press (Sideways) - 5 sets of 15. Laid on my side on the leg press and pressed with the top leg. Again this really hits the sweep doing this variation.
Leg Extension - 7 sets of 12. FST7 type set stretching and flexing between sets.
SLDL - 5 sets of 15. Working the stretch here. Slow and controlled.
Standing Calf Press - 10 sets of 15. 2 second hold at top.
Montego1
Well-known member
Chest and shoulders today
Machine press - sets of 20 15 12 10 8 rest pause 4 rest pause 2
Incline db - sets of 15 12 10 8
Side lateral - 4 sets of 12
Reverse pec deck - 6 sets of 15
Shrugs - 4 sets 10reps with 2 second hold then pump out 10 more reps.
Bent over fly - 4 sets of 15
DB fly - 4 sets of 20
Machine press - sets of 20 15 12 10 8 rest pause 4 rest pause 2
Incline db - sets of 15 12 10 8
Side lateral - 4 sets of 12
Reverse pec deck - 6 sets of 15
Shrugs - 4 sets 10reps with 2 second hold then pump out 10 more reps.
Bent over fly - 4 sets of 15
DB fly - 4 sets of 20
Montego1
Well-known member
Jeeeez!
SO I have been really MIA in here. Lots going on both online and offline.
First Online. FINAFLEX is getting ready to open up in a new location online and this has been draining a bit of my time here. Big undertaking trying to get a strategy together and finalize those things. Major headache.
Offline. Well I've been training but I hit a bit of a semi-rut the last couple weeks I guess. Im still getting in the gym but dont really want to be there like I normally do and havent been pressing myself like I should be. I took about a weeks break at the beginning of the month to really rest up and I lost some drive during that time. Gonna look into some new training techniques that might kickstart my motivation back into high gear.
Also work has been crazy. I havent had an entire day off in probably 3 weeks and it seems like things just keep piling up. No end in sight but a mans gotta do what a mans gotta do.
Last but not least we are in the process of buying a house! Very exciting time in our lives but its also been very strenuous on our relationship. Some of you know my wife and I have had some major ups and downs during our 5 years but have always came out stronger then before and this will be no different. We found an amazing house not too far from where we are currently staying and are very close to finalizing the closing. All inspections are done, offer was agreed upon, earnest money has been sent so we are just waiting for appraisal and closing. Hopefully we are all done with this in 30 days since we are on a very tight timeline to get moved out and so on.
Anyways, thats kinda where im at atm lol. Sorry for my lack of updates but some things have had to take a back seat.
SO I have been really MIA in here. Lots going on both online and offline.
First Online. FINAFLEX is getting ready to open up in a new location online and this has been draining a bit of my time here. Big undertaking trying to get a strategy together and finalize those things. Major headache.
Offline. Well I've been training but I hit a bit of a semi-rut the last couple weeks I guess. Im still getting in the gym but dont really want to be there like I normally do and havent been pressing myself like I should be. I took about a weeks break at the beginning of the month to really rest up and I lost some drive during that time. Gonna look into some new training techniques that might kickstart my motivation back into high gear.
Also work has been crazy. I havent had an entire day off in probably 3 weeks and it seems like things just keep piling up. No end in sight but a mans gotta do what a mans gotta do.
Last but not least we are in the process of buying a house! Very exciting time in our lives but its also been very strenuous on our relationship. Some of you know my wife and I have had some major ups and downs during our 5 years but have always came out stronger then before and this will be no different. We found an amazing house not too far from where we are currently staying and are very close to finalizing the closing. All inspections are done, offer was agreed upon, earnest money has been sent so we are just waiting for appraisal and closing. Hopefully we are all done with this in 30 days since we are on a very tight timeline to get moved out and so on.
Anyways, thats kinda where im at atm lol. Sorry for my lack of updates but some things have had to take a back seat.
BamBam0319
Well-known member
Sounds like you've got a lot of exciting stuff going on man. Priorities are important. Congrats on everything as well as good luck!
Montego1
Well-known member
Thanks brother. I really put so much focus into my off-season this all just sprung up on me. I knew some of these things were coming and I didnt really prepare as well as I should have and its biting me in the ass now. Oh well! Time to soldier on!
BamBam0319
Well-known member
Gotta do what you gotta do! You'll get all this stuff done and come out of it stronger, happier, and ready to take on your next challenge.
MrKleen73
Legend
Keep your head up Montana, no doubt you and the wife will roll with the punches and come out of this better than ever. Check into some DHEA, VitD, and maybe some pregnenolone to see if it helps some of the dismal feeling. You may just have too much on your plate right now. If you can maintain for a bit while dealing with the life stresses instead of adding more pressure to make a lot of progress you will probably feel better and make much better progress when you can really dive back in. Also think about increasing intensity and lowering volume if you can. Might help.
Something simple and quick without a ton of volume like DC or something.
Something simple and quick without a ton of volume like DC or something.
turff49
Well-known member
Congrats man on the house! Happy for you brother! Those rough roads build some epic memories. Just need to laugh, and kiss each other before you go to sleep. Never go to bed mad.
As far as time management goes, when you figure out how to squeeze 48hrs into 24hrs please let me know...lol
As far as time management goes, when you figure out how to squeeze 48hrs into 24hrs please let me know...lol
RegisterJr
Legend
Congrats on all the big things going on, homie.
Montego1
Well-known member
Dc training it is lol.
I've set up a simple split and will start this today.
4 days rest is gonna be hard lol.
Montego1
Well-known member
1st Day of DC Training. Wasn't an all out day like to be expected since I did have to find what weights will be needed. Still overloaded the muscle and had a really good session.
Incline Smith Machine - (bar weight taken into account) - 135x8 185x8 225x8 275x8 25x9-5-3
DB Shoulder Press - (These wont be in the rotation. Lose a lot of strength getting the DB's up with no spotter.) 50x15 70x15 80x15-6-3
Dip Machine - 225x10 315x9 365x8-6-4
Wide Grip LatPulldown - 8platesx15 12x12 16x10-5-4
Rack Pulls - 135x12 225x12 315x12 405x12(Failure) 455x9(failure)
And thats it lol.
Doesnt seem like a lot but im definitley tired after the session. I expect poundages to increase rapidly since I dont normally train in this style or with these heavier weights.
Incline Smith Machine - (bar weight taken into account) - 135x8 185x8 225x8 275x8 25x9-5-3
DB Shoulder Press - (These wont be in the rotation. Lose a lot of strength getting the DB's up with no spotter.) 50x15 70x15 80x15-6-3
Dip Machine - 225x10 315x9 365x8-6-4
Wide Grip LatPulldown - 8platesx15 12x12 16x10-5-4
Rack Pulls - 135x12 225x12 315x12 405x12(Failure) 455x9(failure)
And thats it lol.
Doesnt seem like a lot but im definitley tired after the session. I expect poundages to increase rapidly since I dont normally train in this style or with these heavier weights.
Montego1
Well-known member
Thinking upright rows! Haven't done those in a while and they don't kill my shoulders.
Montego1
Well-known member
No gym today. Got up and hit cardio fasted then had my first meal after.
We're starting to pack some things up today since we will be moving one way or another by the middle of April. Gonna start doing a little at a time over the next month so it's an easy move.
Already fighting the urge to go to the gym and it's been one day lol. Get to go hit my "B" workout tomorrow and I'm excited to move some heavy weights again. Actually a bit sore today which is a good sign. Next session for A workouts will be epic. B
We're starting to pack some things up today since we will be moving one way or another by the middle of April. Gonna start doing a little at a time over the next month so it's an easy move.
Already fighting the urge to go to the gym and it's been one day lol. Get to go hit my "B" workout tomorrow and I'm excited to move some heavy weights again. Actually a bit sore today which is a good sign. Next session for A workouts will be epic. B
Montego1
Well-known member
B1 Session - A pretty good session today. I dunno how well I will respond to the rest pause sets on biceps but I'll give it the ole college try. Also since I've reduced a ton of volume and im not really "Working" until my one working set, I realized I'm gonna have to really throw some extra weight on. The Sumo Leg Press surprised me. Had to really bang out a lot of extra reps to reach that ultimate failure point since I was already that deep into the set.
BB Curl - 50x12 70x12 90x12 110x17-8-5 (Target range was 20-30 reps so will add weight next go.)
Hammer Curl - 35x12 40x12 50x15 (Target 11-20 straight reps)
Calf Press - 225x15 315x15 405x15 495x25 (Target was 10-12 straight reps. Heavier Next B1.)
Sumo Leg Press - 315x20 495x20 585x20 675x25-5-3 (Target was 20-30. Heavier Next B1.)
Leg Press - 495x8 585x8 675x8 765x8-585x18-2 765x7-585x15-5 (Rep rangers were 4-8 then a 20 rep widowmaker 2 times)
Abs - 4 sets to failure on the crunch machine.
BB Curl - 50x12 70x12 90x12 110x17-8-5 (Target range was 20-30 reps so will add weight next go.)
Hammer Curl - 35x12 40x12 50x15 (Target 11-20 straight reps)
Calf Press - 225x15 315x15 405x15 495x25 (Target was 10-12 straight reps. Heavier Next B1.)
Sumo Leg Press - 315x20 495x20 585x20 675x25-5-3 (Target was 20-30. Heavier Next B1.)
Leg Press - 495x8 585x8 675x8 765x8-585x18-2 765x7-585x15-5 (Rep rangers were 4-8 then a 20 rep widowmaker 2 times)
Abs - 4 sets to failure on the crunch machine.
Montego1
Well-known member
B2 Training
Preacher Curl - 60x10 90x10 135x18x10x5
Reverse BB Curl - 65x11 75x11 80x24
Calf Press - 14plates x 20 10x20
Lying leg curl - 50x10 90x10 150x12x7x5
Squat Press - 6 plates x8 8x8 12x8 14x8 16x7 16x6 10x20 10x20
Weights gotta go up. Strength is climbing again so great news there.
Pumps are getting really strong all day and noticing some hardness coming on.
Preacher Curl - 60x10 90x10 135x18x10x5
Reverse BB Curl - 65x11 75x11 80x24
Calf Press - 14plates x 20 10x20
Lying leg curl - 50x10 90x10 150x12x7x5
Squat Press - 6 plates x8 8x8 12x8 14x8 16x7 16x6 10x20 10x20
Weights gotta go up. Strength is climbing again so great news there.
Pumps are getting really strong all day and noticing some hardness coming on.
RegisterJr
Legend
80# rev curls for reps... Touché.
xR1pp3Rx
Legend
da fauk... damn dude.. that would tear my tendonds right off!
wasme
Legend
That is just insane lol
MrKleen73
Legend
Have you seen his biceps? The weights he can use on curls never surprises me anymore.
Montego1
Well-known member
Was back at it yesterday! Had a pretty good upper day...still feeling out the weights and I'm really debating on hiring a personal trainer just so I have a spotter at the gym....Maybe I can find a bum who will do it cheap lol. DC training really needs that person there to help get that last rep or save your life possibly...It feels like Im tearing the muscle up but I think there is more I could be doing with a little extra finger help at the end of each rest pause set.
Smith Flat - 135x10 185x10 225x8 275x8 315x11-4-2 (Heavier next round. Spotter would have been nice....)
Smith Shoulder - 135x8 185x8 225x8 275x7-4-3 (This was almost dead on in weight. Again a spotter I could have gotten 3 more reps total probably.)
Skull Crusher (Used Cables and flat bench) - 80x10 100x10 150x11-5-4 (Good on weight here. Doing these on cables is much better on my elbows and I dont have to use as much weight.)
Close Grip Chins - 12-8-6-4-4-4 (No weight belt attachment so Just banged these out to failure every set)
Row Machine - 150x12 190x12 240x11 240x11 (t-bar station, chest supported t-bar and both power racks were taken....had to go this route.)
Overall it was a good session.
I'm enjoying the extra down time every day to get some things done and im digging throwing around some heavier weights. That being said I always feel like I'm shorting myself when I leave. I know I smoked the muscle in the way DC training is intended to do but the mental aspect of multiple working sets hasnt left yet.
I've increased cardio to take into account the less frequent gym sessions and body comp is looking decent still around 235lbs. We pulled calories back a tad but the weight is still going up so things are on track atm.
Smith Flat - 135x10 185x10 225x8 275x8 315x11-4-2 (Heavier next round. Spotter would have been nice....)
Smith Shoulder - 135x8 185x8 225x8 275x7-4-3 (This was almost dead on in weight. Again a spotter I could have gotten 3 more reps total probably.)
Skull Crusher (Used Cables and flat bench) - 80x10 100x10 150x11-5-4 (Good on weight here. Doing these on cables is much better on my elbows and I dont have to use as much weight.)
Close Grip Chins - 12-8-6-4-4-4 (No weight belt attachment so Just banged these out to failure every set)
Row Machine - 150x12 190x12 240x11 240x11 (t-bar station, chest supported t-bar and both power racks were taken....had to go this route.)
Overall it was a good session.
I'm enjoying the extra down time every day to get some things done and im digging throwing around some heavier weights. That being said I always feel like I'm shorting myself when I leave. I know I smoked the muscle in the way DC training is intended to do but the mental aspect of multiple working sets hasnt left yet.
I've increased cardio to take into account the less frequent gym sessions and body comp is looking decent still around 235lbs. We pulled calories back a tad but the weight is still going up so things are on track atm.
Montego1
Well-known member
LoL. I dont think 80lbs is that much......hell I should have gone heavier and lowered the reps. Next time we shoot for Hundo.
Gotta measure the biceps again too.....been a while and I'm curious now what they are sitting at lol.