Montego gets FREAKY

Quick high intensity Chest session today. Was running short on time so I cut rest periods to a minimum. Also I changed up my regular temp to a 3-1-0 speed. 3 count negative. 1 count pause. Explosive press. This was used for EVERY set. The amount of weight I was moving suffered but not as much as I would have guessed. Definitely did some damage and Ill probably be sore tomorrow.

Intra Workout - 40g Glycophuse, 30g EAA, 15g BCAA, 5g Creatine

BB Bench -
135x15
185x15
185x15
225x12
225x10
225x10
225x9 drop 135x12

Incline Hammer SS Side Lateral (Do these during chest to keep rotator good and warm if I'm feeling anything)
230x12 - 20'sx12
230x11 - 20'sx11
230x9 drop 180x8 drop 90x15 - 20'sx10

Reverse Grip Seated Chest Press ss Cable Fly
180x15 - 70x15
180x15 - 70x15
180x14 - 70x13
180x12 - 70x12

Seated Chest Press ss Stretch Pushup (Stretched HARD between supersets for 15 seconds each pec. Blood was flowing like crazy and the pump was silly.)
180x15 - 12
180x12 - 11
180x9 - 9
180x9 - 10

Followed session with 7oz eye of round steak, 2c white rice.
 
No major changes this week. Tightening up still but weight increased. Flat despite the increase so 950g carb load today. Weeee. Invalid Link Removed
 
Arms today was good. Like normal pump chasing and no more then 30 seconds rest between super sets.

Intra workout - 50g glycophuse, 30g eaa/bcaa, 5g creatine

DB curl ss overhead extension
30x5
35x5
40x5
45x5
50x8 50x25
50x8 50x25
55x8 50x25

Reverse grip push down ss DB hammer Curl
100x15 55x8
100x15 55x8
100x15 55x7

Press down ss DB Curl (palms up)
150x12 50x8
150x12 50x8
150x11 50x6

Jm press ss ez bar Curl
150x12 70x15
150x12 70x15
150x11 70x13
150x10 70x12

Post workout - 7oz lean steak, 2 cups rice, 1 bagel
 
Montego1 said:
LoL. Hey brother how have you been? I see you're looking pretty damn good... You have a show picked out yet?
Click to expand...

Yeah Nicole Wilkins classic in 6 weeks. Sent progress pics Friday bc i felt like i made 3 weeka progress in 4 days and my recomp turned into a "wtf, let's do a show!"
 
So I'm 4 weeks out from starting my prep and I wanted to give a rundown on what Supps and training regiment I'll be using.

I know my body very well along with the supplements I am taking. I do not encourage anyone to use the same regiment I am.

Mass 500 - 4am 4 post workout
Rev Test - 2am 2pm
Glycophuse - 40g intra workout (amounts change as progress is made)
Creatine Energy - 5g intra workout or with 1st Meal
Active Multi - 1/2 serving with 1st Meal, 1/2 serving with 5th meal
Liver Repair - 2am 2pm
Active Amino - 3 scoops intra workout, 2 scoop immediately following cardio
Clear Protein - 2 scoops twice a day
Muscle Fiber - 1 scoop twice a day
Stimul8 - 1 scoop 15 minutes before training
Max Pump - 8 Caps 40 minutes before training
ALC/CLA - 3 Servings a day
PX White - 1 Cap before Cardio on non training days. 1 Cap 5 hours before bed.
G8 (Ive got some still) - 1 scoop before bed 3 on 2 off schedule.
StimZ - 1 Tab upon waking

Training will be a hybrid of DC and Mountain Dog type. I will really focus on heavy compound movements the first 8-10 weeks and then move into a more volume style training the last 8-6 weeks. Ill be changing up at that point so I'm less likely to suffer injury as well as the increased cardio output from less rest.

Heavy Split -
Day 1 - Legs
Day 2 - Shoulders/Calves
Day 3 - Rest
Day 4 - Chest/Calves
Day 5 - Back
Day 6 - Bi/Tri/Calves
Day 7 - Rest

Volume Split -
Day 1 - Legs (quads)/Calves
Day 2 - Chest/Shoulders
Day 3 - Rest
Day 4 - Back/Calves
Day 5 - Legs(hamstrings)/Chest/Shoulders
Day 6 - Bi/Tri/Calves
Day 7 - Rest

Abs every training day.

Day 5 on the volume split will be pump work only. No heavy weights unless its for Hamstrings. I will also drop the hamstring day around week 14 and have Day 1 be all leg so my legs dont totally dissapear since cardio will most likely be rather high at that point.

Cardio will change as we go. Right now I'm doing 1 20 minute session of Moderate Intensity and 1 20 minute sessions of HIIT with 15 45 second intervals.

Diet will be handled by the coach I've been working with since September. Its usually higher protein, moderate carbs, moderate fats and a carb load with VERY MINIMAL fats or, a cheat meal on the weekend depending on how I look and progress. Food used is Normal BB stuff. Oats, Egg whites, Jasmine Rice, Lean ground beef/bison, Lean steak, Chicken, Fish, Almond Butter, EVOO, Coconut Oil, Red Palm Oil, Avocado and Protein Powder.


Daaaats about it.
 
Distilled Water said:
Yeah Nicole Wilkins classic in 6 weeks. Sent progress pics Friday bc i felt like i made 3 weeka progress in 4 days and my recomp turned into a "wtf, let's do a show!"
Click to expand...

LoL! Niiiice! Well you're looking awesome brother. Cant wait to see the finished product.

What class do you plan on competing in?
 
Montego1 said:
LoL! Niiiice! Well you're looking awesome brother. Cant wait to see the finished product.

What class do you plan on competing in?
Click to expand...

Thanks bud.

No idea. I was 176.5 this morning but a lots about to change. I'd assume.middles for sure. Could probably suck down to welders but km too tall.

PM me, I think I have a training split that's right up your alley. Iys actually the "Advanced DC split". I've been using it for about I weeks and it's been amazing.
 
nice run down of whats going on for you right now diet/training/supp wise Montana, always like when you do this..
 
Stim game is strong. You set an alarm to wake you at 2 and 4 AM or are you already up?
 
For the heavy split the first half, are you doing any deadlifting or good mornings on back day (thereby getting the hamstrings involved a 2nd day of the week) or will it be strictly upper back and legs only happen once?
 
Hyde said:
For the heavy split the first half, are you doing any deadlifting or good mornings on back day (thereby getting the hamstrings involved a 2nd day of the week) or will it be strictly upper back and legs only happen once?
Click to expand...
No deads for the most part. Rack pulls will be primary exercise for thickness. I can really overload the back using those and I feel they are better suited for me.

My hamstrings are actually half decent so deadlifts aren't a must.
 
After I tweaked my back yesterday, I decided to do all machine work today. I use machines quite a bit since I work solo and take most everything to failure anyways so it wasnt that much of a big deal. My strength was noteably off though....not really sure why since I had some extra food added in this week and im not too far removed from my loads on saturday and sunday. Probably a fluke but its noted.

Intra Workout -
30g BCAA/EAA, 5g Creatine (ran out of glycophuse yesterday and forgot to get some so no carbs)

ISO Seated Chest Press
90x20
90x20
180x15
230x15
270x10
290x6 drop 180x8 drop 140x10

Decline Machine Press ss Lateral Raise Machine
180x20 110x20
200x16 110x18
220x14 110x15
220x11 110x12

Incline Smith ss Standing Fly
185x8 20'sx20
185x6 20'sx17
135x9 (tempo change to 4-1-0) 20'sx15
135x8 20's'x15

Cable Fly ss Stretch Pushup
90x20 BWx7 (3 second stretch each rep, not fully locking out)
90x20 BWx6
90x17 BWx6
90x15 BWx5

Post workout was -
7oz steak 2c white rice
 
Some good stuff in here Montana! Like the set up and the plan so far.
 
MrKleen73 said:
Some good stuff in here Montana! Like the set up and the plan so far.
Click to expand...

Thanks buddy! Excited to get prep kicked off even though I know I wont be enjoying it after a few weeks lol.

VERY busy day today but I was able to train after missing a session yesterday. I fell asleep watching TV on the reclining couch last night and it wrecked my already tweaked back so, instead of doing back I went in for a bi's and tri's session which is usually only about 30-45 minutes or so due to the extremely short, to no, rest periods.

Straight Bar Pushdowhn ss DB Curl (Palms up, alternate 5 right, 5 left, 5 right, 5 left. This gives an amazing pump instead of 10 straight reps if you have never tried it)
120x20 30'sx10
130x20 30'sx10
130x18 30'sx10
130x17 30'sx10
130x10-10 second rest-130x10-10 second rest-130x10-10 second rest- 130x8 30'sx8

EZ bar curl ss dip machine
70x20 270x20
70x20 270x18
70x16 270x15
70x14 270x12

Drag Curl ss Pronated Kickback
135x15 20'sx12
135x15 20'sx12
135x13 20'sx11
135x10 20'sx10

Preacher Curl Machine ss Presses on hyperextension
90x12 110x15
90x11 110x14
90x10 110x14
90x10,80x7,70x6,50x8,30x12 110x10-10 second rest-110x10-10 second rest-110x10-10 second rest-110x9

Followed up with a quick shake and 2 rice cakes since I had to get back on the road. Not optimal but since arms dont take a huge toll on me it was adequate.
 
Back day. Had to be strategic with my exercise choices so as to not aggravate the lower back.

Intra workout -
50g glycophuse, 30g EAA'S, 5G Creatine

Lat pull down -
90x20
110x20
130x20
150x15
170x15
190x12
210x12
230x11
250x9

One arm BB row -
95x12
95x12
95x12
120x11
120x10

Wide grip cable row -
150x15
165x12
165x11
165x10 rest 10 breaths 165x8 rest 10 breaths 165x6

Chest supported row (varying grips) ss seated calf raise
135x15 90x12
135x15 90x12
135x13 90x12
135x12 90x12
135x12 90x12

Preacher Shrug ss standing calf raise
180x20 160x12
180x20 160x12
180x20 160x12

Stretchers ss DB Shrug
60x10 80'sx20
60x10 80x20
60x10 80x20
60x8 80x20

DB shrug/row/fly ss close grip assisted pull-up
35x12 12
35x12 12
35x11 10
35x10 9

That's a lot of work! Lol.

Followed with normal post workout meal
 
looks like a no go for me... shoulder doesn't like pulling in any sort of arch from up there to down yonder... looks awesome but yea, im sitting this one out!
 
xR1pp3Rx said:
looks like a no go for me... shoulder doesn't like pulling in any sort of arch from up there to down yonder... looks awesome but yea, im sitting this one out!
Click to expand...

Sometimes I do them seated. Takes the arch out, but you can't wear headphones because your arms swipe your ears on the way up.
 
Nice work and man those stretchers are awesome has been a while since I have done them...
 
Stretchers are a great finisher and i prefer them over the straight arm pushdowns any time. I use a V-Bar type attachment thats more like a "U" and keep a close grip. I can feel the stretch better that way personally.

Loaded another 900g of carbs on Sunday. More pasta. A bagel. Some Froyo. Same ole same ole. Up a total of 10lbs from the two days of loading but have dropped around 4 of that today from my session/cardio and some poop.

Shoulders today -

Intra-Workout - 50g Glycophuse, 30g EAA, 5g Creatine

Iso Shoulder Press -
90x15
90x15
180x15
230x12
270x12
360x6 drop 270x6 drop 180x8 drop 140x12

Side Lateral (ez curl bar) ss Plate Front Raise
30x15 45x12
30x15 45x12
30x14 45x11
30x14 45x11

Side Lateral Machine ss Neutral Grip Shoulder Press
90x15 180x20
90x13 180x18
90x12 180x16
20x12 180x15 drop 150x13 drop 110x20

Rear Delt Rows (2 second hold)
110x15
110x15
110x15
110x15

Cable Face Pull Variation
85x15
85x15
85x14
85x12

Post workout -
7oz steak 2c rice
 
Montego1 said:
Stretchers are a great finisher and i prefer them over the straight arm pushdowns any time. I use a V-Bar type attachment thats more like a "U" and keep a close grip. I can feel the stretch better that way personally.
Click to expand...

Im going to have to try this...
 
I found the stretchers work best for me with the small V Handle like this.

Invalid Link Removed
 
Trained legs today and it wiped me out. Obviously my strength is down during this cruise but I'm still going as heavy as possible to hang on to what muscle I have gained.

It's really easy to piss and moan about not being "on" and strength dropping, so I have tried to avoid that mentality during this time period. It's gone well but I can see where strength has slid in certain areas. Today instead of a higher volume approach I increased rest periods as well as weights. Nothing went above 12 reps besides one exercise and I'm certainly feeling the aftermath.

Legs -

Intra Workout - 50g Glycophuse, 30g EAA's, 5g Creatine

Squat Machine -
5ish warmup sets
220x12
260x12
280x12
300x12
320x11
340x9
340x8
340x7

Soumersault Squats -
155x12
165x11
165x10
165x9

Romanian Split Squat -
35x10 10 second iso hold, bwx10 10 second iso hold
35x10 10 second Iso hold, bwx10 10 second iso hold
35x10 9 second iso hold, bwx10 8 second iso hold
35x9 8 second iso hold, bwx8 5 second iso hold

SLDL -
185x10
205x10
205x9
205x9
205x8

Abductor Machine -
90x12
90x12
90x10
90x9

Post workout -
7oz steak 2c white rice
 
I was always told by the big guys at my old gym that the right mindset for continued progress really needs to be that you try even harder when you're off blast. You need to give the muscles reason to hang around; the drugs will take care of that when you're back on. But off blast is NOT the time to slack.
 
Higher weight and a little less volume is a good way to maintain size during a cruise or PCT. Keep the main lifts heavy as possible in the 4-6, or even 8 range and the others in a hypertrophy range but less overall volume / sets than when on cycle.
 
MrKleen73 said:
I found the stretchers work best for me with the small V Handle like this.

Invalid Link Removed
Click to expand...

That is exactly what i normally use.

I tried them yesterday with a tricep vbar... hit the stretch different, but for me not as much as the handle you picture...
 
wasme said:
That is exactly what i normally use.

I tried them yesterday with a tricep vbar... hit the stretch different, but for me not as much as the handle you picture...
Click to expand...
This is the attachment I use. I turn the handles up and grip underhand at the swivel.

Invalid Link Removed
 
Montego1 said:
This is the attachment I use. I turn the handles up and grip underhand at the swivel.

Invalid Link Removed
Click to expand...

Interesting. I would have never guessed that type of bar with this movement. However I can see how flipping the hnadle up would make for a comfortable and effective grip.
 
MrKleen73 said:
Interesting. I would have never guessed that type of bar with this movement. However I can see how flipping the hnadle up would make for a comfortable and effective grip.
Click to expand...
Can really feel the stretch in the lower Lats with the close underhand grip. Btw saw your pics..... Looking pretty damn good friend!

Trained chest yesterday and for whatever reason really wasnt feeling it. Did some ok work but basically just chalked it up as a dud.

Chest -

Intra Workout - 40g Glycophuse, 30g EAA, 5g Creatine

Incline Smith -
135x12
135x12
185x12
225x10
225x10
275x5
275x5
275x5
275x5
315x4 drop 225x8 drop 135x12 (4-1-0 Tempo)

Hammer High Incline Press -
90x12
180x12
230x8
230x8
230x7 (gassed for whatever reason)

Cable Chest Press - Varying pressing angles nothing to failure just squeezing hard getting a good contraction
150x15
150x15
150x15
150x15
150x15

Pec Dec - (Same as above)
140x20
140x20
140x20
140x20
140x20

Post workout -
7oz steak, 1.5c white rice (Ran out)
 
Decided to go train biceps and triceps today instead of back. Fell asleep on the damn couch again and my lower back issue popped back up. Figured I wouldn't push it. As always short rest (30 seconds) between super sets.

Arms -

Intra workout - 30G EAA'S, 5G creatine

Single arm cable extension - warmup the joints
3 sets of 15 @ 30lbs

CGPB ss DB Curl
135x15 25x12
185x15 30x12
225x12 35x12
275x10 40x10
275x9 40x10
275x8 50x8
315x6 55x7

Ez bar Curl ss Dips (top half of the ROM)
80X15 BWx20
80x14 18
80x12 15
80x11 14

Preacher Curl Machine (one arm at a time) ss Rope Extension
45x10 90x15
45x10 90x15
45x8 90x15

Rope Hammer Curl ss Reverse grip extension ss wide grip extension
90x12 130x15 130x12
90x12 130x15 130x10
90x12 130x13 130x8
90x12 130x10 130x7

Concentration Curl
25x11
25x10
25x10
25x7

Post workout -
8oz Eye of round, 2c white rice
 
Thanks Montana! I am giving it hell. Working with a new coach to get me back on track. So much easier to stick with the plan when paying for it. :)
 
Thanks Montana! I am giving it hell. Working with a new coach to get me back on track. So much easier to stick with the plan when paying for it. :)
 
MrKleen73 said:
Thanks Montana! I am giving it hell. Working with a new coach to get me back on track. So much easier to stick with the plan when paying for it. :)
Click to expand...
Lol you got that right. Keep going hard man! It's paying off for sure.

Yesterday I was told to have a free meal of whatever I wanted so I got stuffed pizza. Today I get 1200g of carbs for loading. Had one of these earlier and it was ok. Chipotle chicken wrap with spinach tortilla.

Invalid Link Removed

Update pic from yesterday. Sitting around the same weight as my last update but legs and lower back have tightened up a bit more. In a ok spot to start the blast on the 25th. Invalid Link Removed
 
Those hamstrings! I will be starting my blast a week or two after you. It is gonna be epic!
 
So. Spoke with my coach today and got the go ahead for a de-load/off week. I think I'm going to couple these two together and take the week off of training this coming week and then the following week work back into the groove with a de-load type style regiment. That first week back from off weeks is when the soreness really hits and I've suffered some nagging injuries when I jumped back in full bore so this might work perfectly.

Other things. I bought some Rehband knee sleeves. After looking at options and reading reviews I pulled the trigger. Got the 5mm ones and went for the tight fit sizing since I was kinda inbetween sizes and wanted a snug fit. Those should be landing sometime this coming week. Almost went for the SBD sleeves but the price drove me away and reviews said they were almost identical in performance anyways.

Placed an order at TrueNutrition for more EAA's and some Leucine. Was running low on EAA's so since I was ordering those I decided to throw in the Leucine as well....Been meaning to do that anyways.

Im still deciding on what training program I will begin prep with....I've got an advanced DC split on the way I'll been going over so, I will most likely use that for the first 10 weeks then move to a Mountain Dog program that I used before. It's called Incinerator and it lives up to its name. Probably the most challenging split I've ever done.

That about sums up all the little things I needed to get done. Today I went in to train back and put a focus on upper back and lower lats.

Back -

Intraworkout - Water

Cable Rows - (2 handle attachments)
140x20
160x20
200x15
200x15
200x13
200x12
200x11

Rack Pulls - (At knee. Deadstop style. Focus on upper back contracting at the top.)
135x12
225x12
275x10
325x10
375x10
425x10 (belted)

Shrug Pulls - (Used Preacher Curl machine. Was not a straight up and down shrug but, more of a shrug involving fully extending the rear delts and using those in the pull as well.)
135x20
180x20
180x20
180x20
180x20

Standing Lat Pulldown Machine 2 variations- (One hand at a time. First Move pulling behind the neck hitting upper lats and a bit of traps. Second move was pulling to the side, slightly leaning away from the machine. This hits the lower lats NICELY if you get the angle right. Not a lot of weight used but great targeting exercises.)
90x15 90x15
90x15 90x15
90x15 90x15
90x15 90x15

High Row on Chest Press - (Have that cybex machine where the handles move in and out. Focused on pusing them out at hard as possible during the row. Standing upright and pulling to mid/upper chest)
90x15
90x15
90x15
90x15

Seated Calf Raise -
90x20
90x20
90x20
90x20

Standing BW Calf Raise -
30
30
30
30

Seated Calf Press -
220x20
220x20
220x20
220x20

Stretchers -
50x12
50x12
50x12
50x12

Dead Hangs - (Strapped on 90 lbs and hung with straps to stretch lats)
90 seconds
90 seconds
90 seconds

Post workout -
50g Whey, 50g glycophuse (was in a rush and didnt have time to grab a solid meal)

Not a heavy workout at all but, actually had a really good pump and targeted the muscles extremely well. Like ive mentioned before, back is a weak point due to a very weak mind muscle connection among other things so feeling the muscles working is always a victory.....now to be able to do that consistantly and I might not look like Olive Oil.
 
Montego1 said:
So. Spoke with my coach today and got the go ahead for a de-load/off week. I think I'm going to couple these two together and take the week off of training this coming week and then the following week work back into the groove with a de-load type style regiment. That first week back from off weeks is when the soreness really hits and I've suffered some nagging injuries when I jumped back in full bore so this might work perfectly.

Other things. I bought some Rehband knee sleeves. After looking at options and reading reviews I pulled the trigger. Got the 5mm ones and went for the tight fit sizing since I was kinda inbetween sizes and wanted a snug fit. Those should be landing sometime this coming week. Almost went for the SBD sleeves but the price drove me away and reviews said they were almost identical in performance anyways.

Placed an order at TrueNutrition for more EAA's and some Leucine. Was running low on EAA's so since I was ordering those I decided to throw in the Leucine as well....Been meaning to do that anyways.

Im still deciding on what training program I will begin prep with....I've got an advanced DC split on the way I'll been going over so, I will most likely use that for the first 10 weeks then move to a Mountain Dog program that I used before. It's called Incinerator and it lives up to its name. Probably the most challenging split I've ever done.

That about sums up all the little things I needed to get done. Today I went in to train back and put a focus on upper back and lower lats.

Back -

Intraworkout - Water

Cable Rows - (2 handle attachments)
140x20
160x20
200x15
200x15
200x13
200x12
200x11

Rack Pulls - (At knee. Deadstop style. Focus on upper back contracting at the top.)
135x12
225x12
275x10
325x10
375x10
425x10 (belted)

Shrug Pulls - (Used Preacher Curl machine. Was not a straight up and down shrug but, more of a shrug involving fully extending the rear delts and using those in the pull as well.)
135x20
180x20
180x20
180x20
180x20

Standing Lat Pulldown Machine 2 variations- (One hand at a time. First Move pulling behind the neck hitting upper lats and a bit of traps. Second move was pulling to the side, slightly leaning away from the machine. This hits the lower lats NICELY if you get the angle right. Not a lot of weight used but great targeting exercises.)
90x15 90x15
90x15 90x15
90x15 90x15
90x15 90x15

High Row on Chest Press - (Have that cybex machine where the handles move in and out. Focused on pusing them out at hard as possible during the row. Standing upright and pulling to mid/upper chest)
90x15
90x15
90x15
90x15

Seated Calf Raise -
90x20
90x20
90x20
90x20

Standing BW Calf Raise -
30
30
30
30

Seated Calf Press -
220x20
220x20
220x20
220x20

Stretchers -
50x12
50x12
50x12
50x12

Dead Hangs - (Strapped on 90 lbs and hung with straps to stretch lats)
90 seconds
90 seconds
90 seconds

Post workout -
50g Whey, 50g glycophuse (was in a rush and didnt have time to grab a solid meal)

Not a heavy workout at all but, actually had a really good pump and targeted the muscles extremely well. Like ive mentioned before, back is a weak point due to a very weak mind muscle connection among other things so feeling the muscles working is always a victory.....now to be able to do that consistantly and I might not look like Olive Oil.
Click to expand...

You'll want the advanved split. Sending it over aro
 
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