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Time to MonteGROW like a Finaflex Freak!

Montego1 said:
Nice session. No problems and I put some weight on the shoulder too.

Arnold Press (Test/Warm Up)
Set 1 : 55.0'sx10
Set 2 : 55.0'sx10
Set 3 : 55.0'sx10

Dumbbell Front Raise
Set 1 : 45.0'sx10
Set 2 : 55.0'sx10
Set 3 : 60.0'sx9

Dumbbell Shrugs
Set 1 : 150.0'sx 20
Set 2 : 150.0'sx 20
Set 3 : 150.0'sx 20

Face Pull
Set 1 : 140.0x15
Set 2 : 150.0x14
Set 3 : 150.0x12

Dumbbell Lateral
Set 1 : 25.0'sx12
Set 2 : 25.0'sx13
Set 3 : 25.0'sx13
Set 4 : 25.0'sx13
Set 5 : 25.0'sx12
Set 6 : 25.0'sx11
Set 7 : 25.0'sx10

Dumbbell Bent Over Delt Raise
Set 1 : 45.0'sx15
Set 2 : 55.0'sx12
Set 3 : 55.0'sx11

Power Partials
Set 1 : 80.0'sx8
Set 2 : 80.0'sx8
Set 3 : 80.0'sx7

Barbell Shrug (This was the weight load test)
Set 1 : 405.0x12
Set 2 : 495.0x11
Set 3 : 550.0x9

Reverse Cable Flyes
Set 1 : 90.0x20
Set 2 : 120.0x15
Set 3 : 140.0x11
Set 4 : 140.0x10
Set 5 : 140.0x11
Set 6 : 140.0x9
Set 7 : 140.0x8

Trying to hit Kleen's most muscular but I gotta lot of work left to do lol. And the lighting in my gym sucks big time.
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Dude knows how to take a bad ass picture. Lol. Looking beastly Monty!!
 
cswalczakny said:
It shows man. I might not comment a lot but I've been following. Your workouts are intense
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Today was a variety type workout. Haven't done shrugs in a while but I figured it would be a good stress test for my shoulder. Was a good workout overall.
 
Montego1 said:
Thanks! How is the shedding going?
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Not bad. My diet, work and bring sic this week is really holding me back. I leave for 1 on1 time with wife tomorrow. Rekindling the fire... That's what it called right? 10yr anniversary and some much needed alone time.

Truthfully I need more help from a PT or someone experience d to workout with. I think I need more body mass in my upper body to make my chest have definition and strict diet/mass to see these abs.

I like following your log cause your workouts show progress.
 
Montego1 said:
Today was a variety type workout. Haven't done shrugs in a while but I figured it would be a good stress test for my shoulder. Was a good workout overall.
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Your traps are killer for not shrugging
 
Budman7811 said:
Not bad. My diet, work and bring sic this week is really holding me back. I leave for 1 on1 time with wife tomorrow. Rekindling the fire... That's what it called right? 10yr anniversary and some much needed alone time.

Truthfully I need more help from a PT or someone experience d to workout with. I think I need more body mass in my upper body to make my chest have definition and strict diet/mass to see these abs.

I like following your log cause your workouts show progress.
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Be very selective if you try to find a PT. I never used one before because a lot of them are just there for the check. The good ones are hard to find but can really make a difference. Thanks for following too! Been working my butt off.
 
Budman7811 said:
Not bad. My diet, work and bring sic this week is really holding me back. I leave for 1 on1 time with wife tomorrow. Rekindling the fire... That's what it called right? 10yr anniversary and some much needed alone time.

Truthfully I need more help from a PT or someone experience d to workout with. I think I need more body mass in my upper body to make my chest have definition and strict diet/mass to see these abs.

I like following your log cause your workouts show progress.
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Shameless plug. Invalid Link Removed and facebook.com/bossbodycoach for all your training nutrition and contest prep needs
 
No shame in here Matt :) plug away. Today is back blasting. Max Pump, Ignite 2, Crea-Trona and BCAA SAA pre workout. BCAA SAA intra.
 
Montego1 said:
No shame in here Matt :) plug away. Today is back blasting. Max Pump, Ignite 2, Crea-Trona and BCAA SAA pre workout. BCAA SAA intra.
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How do you like the bcaa saa combo. I had a few samples not enough to judge effectiveness though?
 
iparatroop said:
I'm convinced. Recovery time is drastically reduced.
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This. A lot of people don't believe in SAA's but I've been using them for a while now and I'm a firm believer that they do aid in recovery quite dramaticly.
 
Back went good today. Changed the order of my lifts some so I could hit rows heavier. Worked pretty well :)

Reverse Grip Yates Row l
Set 1 : 225.0x15
Set 2 : 275.0x12
Set 3 : 315.0x10
Set 4 : 335.0x8 (PR)
|
Wide Grip Lat Pulldown
Set 1 : 225.0x12
Set 2 : 250.0x10
Set 3 : 250.0x8
Set 4 : 250.0x8
|
Bent Over Barbell Row
Set 1 : 225.0x12
Set 2 : 225.0x10
Set 3 : 245.0x9
Set 4 : 245.0x8
|
Cable Seated Row
Set 1 : 250.0x10
Set 2 : 250.0x9
Set 3 : 250.0x9
Set 4 : 250.0x8
|
Dumbbell Pullover (Barely touching dumbbell on the floor on the way back. These were killer! Get a much better pump then the straight arm pulldowns on cables)
Set 1 : 60.0x12
Set 2 : 60.0x12
Set 3 : 60.0x12
Set 4 : 60.0x11
Set 5 : 60.0x10
Set 6 : 60.0x9
Set 7 : 60.0x10
 
Make up day for chest. My outer pecs are supps from the dumbbell pullovers yesterday. Good stuff :p
 
Well I went in today to make up for stopping my chest workout the other day when my shoulder freaked out. Warmed up and felt good but my first set on flat bench testing it under a bit of a load didn't feel good at all. Dropped the weights dramatically today and hit higher reps with two count contractions.

Good Pump though
Invalid Link Removed
Bench Press
Set 1 : 185.0x10
Set 2 : 135.0x18
Set 3 : 135.0x18
Set 4 : 135.0x18
|
Dumbbell Incline Bench Press
Set 1 : 60.0'sx15
Set 2 : 60.0'sx15
Set 3 : 60.0'sx15
Set 4 : 60.0'sx15
|
Hammer Strength Inner Chest Press
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x15
Set 4 : 110.0x15
|
Hex Press
Set 1 : 45.0'sx15
Set 2 : 45.0'sx15
Set 3 : 45.0'sx15
Set 4 : 45.0'sx15
Set 5 : 45.0'sx15
|
Cable Cross Over
Set 1 : 80.0x15
Set 2 : 80.0x15
Set 3 : 80.0x15
Set 4 : 80.0x15
Set 5 : 80.0x15
Set 6 : 80.0x15
Set 7 : 80.0x25
 
Montego1 said:
Well I went in today to make up for stopping my chest workout the other day when my shoulder freaked out. Warmed up and felt good but my first set on flat bench testing it under a bit of a load didn't feel good at all. Dropped the weights dramatically today and hit higher reps with two count contractions.

Good Pump though
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80855"/>
Bench Press
Set 1 : 185.0x10
Set 2 : 135.0x18
Set 3 : 135.0x18
Set 4 : 135.0x18
|
Dumbbell Incline Bench Press
Set 1 : 60.0'sx15
Set 2 : 60.0'sx15
Set 3 : 60.0'sx15
Set 4 : 60.0'sx15
|
Hammer Strength Inner Chest Press
Set 1 : 110.0x15
Set 2 : 110.0x15
Set 3 : 110.0x15
Set 4 : 110.0x15
|
Hex Press
Set 1 : 45.0'sx15
Set 2 : 45.0'sx15
Set 3 : 45.0'sx15
Set 4 : 45.0'sx15
Set 5 : 45.0'sx15
|
Cable Cross Over
Set 1 : 80.0x15
Set 2 : 80.0x15
Set 3 : 80.0x15
Set 4 : 80.0x15
Set 5 : 80.0x15
Set 6 : 80.0x15
Set 7 : 80.0x25
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I see that you didn't do much volume today. Looks like only 374 reps. Better luck next time.
 
Well against my better judgement I decided to train today which is five days in a row. Arms were pretty weak after the back day then chest day. Got some decent work in just a little less weight then normal.

Cable Overhead Triceps Extension
Set 1 : 100.0x20
Set 2 : 120.0x14
Set 3 : 120.0x13
Set 4 : 130.0x12
|
Barbell Close Grip Bench Press
Set 1 : 135.0x18 (shoulder test again)
Set 2 : 185.0x12
Set 3 : 225.0x10
Set 4 : 225.0x10
|
Reverse Grip Triceps Pushdown
Set 1 : 120.0x14
Set 2 : 140.0x12
Set 3 : 150.0x10
Set 4 : 150.0x10
|
Cybex Triceps Extension (first time doing these for fst..kinda blah)
Set 1 : 70.0x15
Set 2 : 70.0x15
Set 3 : 70.0x15
Set 4 : 70.0x13
Set 5 : 70.0x14
Set 6 : 80.0x11
Set 7 : 80.0x11
|
Hammer Curls
Set 1 : 45.0'sx12
Set 2 : 55.0'sx11
Set 3 : 60.0'sx9
Set 4 : 60.0'sx9
|
Alternate Incline Dumbbell Curl
Set 1 : 45.0'sx10
Set 2 : 45.0'sx10
Set 3 : 45.0'sx9
Set 4 : 45.0'sx9
|
Spider Curls Barbell
Set 1 : 80.0x12
Set 2 : 80.0x12
Set 3 : 80.0x13
Set 4 : 80.0x11
|
High Cable Curl
Set 1 : 100.0x15
Set 2 : 100.0x12
Set 3 : 100.0x12
Set 4 : 100.0x12
Set 5 : 100.0x10
Set 6 : 100.0x12
Set 7 : 100.0x10
 
bcazo said:
Yeah that looks like a real lite and easy workout!! LOL Still beastly if you ask me..
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Just didn't have that power today....kind of dragging compared to normal. Rest day is gonna be awesome :p
 
Just laid out at the pool for about an hour and a half. Luckily I avoided getting sun burnt too. I never really tan but I get a nice shade of red:p was sweating a ton though....this Texas humidity stinks.
 
Montego1 said:
Just laid out at the pool for about an hour and a half. Luckily I avoided getting sun burnt too. I never really tan but I get a nice shade of red:p was sweating a ton though....this Texas humidity stinks.
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Nice I just opened my pool today!!
 
Montego1 said:
It's a constant struggle for me. Last year I actually got something resembling a tan but it was short lived lol.
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Lol your head probably burns pretty easily! Better cover that bad boy up
 
Danb2285 said:
Lol your head probably burns pretty easily! Better cover that bad boy up
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I actually put a towel over my head to avoid this. It burnt pretty bad one time when I first shaved it to the point of having huge scabs. Yeah it's gross but it taught me a good lesson :)
 
I just had my oatmeal delight.....half cup oatmeal, splenda and two tbsp natural peanut butter. I looooove this stuff!

Dinner was two chicken breasts and nothing else since I was gonna have the oatmeal.
 
Montego1 said:
I just had my oatmeal delight.....half cup oatmeal, splenda and two tbsp natural peanut butter. I looooove this stuff!

Dinner was two chicken breasts and nothing else since I was gonna have the oatmeal.
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Sounds good dude. I do something pretty similar and love it. 1/2 cup steel cut oats, Splenda, cinnamon, and 1 tbs of almond butter. It's fuggin awesome!
 
Oh its good stuff. But like most of my other meals iits usally the same stuff. Chicken and rice. Tuna and rice. Oatmeal. Mesquite Chicken. Teriaki chicken. My wife hates ALL of those foods now lol. She can tell what I'm making as soon as I open whatever bag/cup it is. She has a keen sense of smell :)
 
Well fellas off to bed. Downed my nightly G8 and BCAA+SAA about twenty minutes ago. Feel on top of the world!
 
Had a very rare two day rest this weekend. Lifted Friday morning then spent Friday Saturday and Sunday at the pool with the wife and kids. Although I escaped a sunburn the first two days yesterday I got a liittle crispy on my stomach and calves. I never really tan but I get a decent shade of red :) Work this morning and hopefully I can get to the gym this afternoon and get some work in. Diet this weekend was pretty bad but the family time more then made up for it :)
 
Legs

Leg Extensions
Set 1 : 210.0x10
Set 2 : 210.0x10
Set 3 : 210.0x9
|
Barbell Squat
Set 1 : 220.0x15
Set 2 : 280.0x10
Set 3 : 320.0x9
|
Leg Press
Set 1 : 405.0x11
Set 2 : 405.0x11
Set 3 : 405.0x11
Set 4 : 450.0x10
Set 5 : 450.0x8
Set 6 : 450.0x8
Set 7 : 450.0x8
|
Lying Leg Curls
Set 1 : 180.0x12
Set 2 : 200.0x12
Set 3 : 240.0x10
|
Dumbbell Stiff Leg Deadlift
Set 1 : 95.0'sx12
Set 2 : 110.0'sx10
Set 3 : 130.0'sx8
|
Seated Leg Curl
Set 1 : 100.0x12
Set 2 : 100.0x12
Set 3 : 100.0x11
Set 4 : 100.0x10
Set 5 : 100.0x9
Set 6 : 100.0x9
Set 7 : 100.0x8

Donkey calf press Four sets of twenty at 490
Standing calf press for sets of 15 at 400

Cable crunches four sets of 15 at 150
Hanging leg raises four sets of 20
 
Alright guys. Weight gain seems to have stalled. Might be time to make a training change. Let's hear some suggestions. New programs or changes to current FST7 program. Madcow might be the leading candidate right now.
 
Montego1 said:
5k calories a day with maybe two shakes a day. Can't hardly eat any more! Lol.
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If you want the bulk shake recipe here it is from what I can remember. Drink this post workout, eat a little later. 2-3 cups whole milk, 1 serving monster mass, 1/2 cup plain yogurt, 1/2 cup cottage cheese, 2 tbsp olive oil or other, 4 tbsp peanut butter add more milk if you need. I think that's it. I put on a lot of mass eating like that back in the day.

Wake up and eat big. Eat big before bed too. Full meal at 10-11.

What were you training? I'd hit some 5-3-1 I forget if you have. My deadlift is exploding on it.
 
Montego1 said:
5k calories a day with maybe two shakes a day. Can't hardly eat any more! Lol.
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Add ice cream to all your shakes. My favorite part of bulking
 
Legs are wrecked this morning. I decided to keep plugging along with my current program for now. High volume has always yielded the best results for me so I'm gonna stick with it for a while longer. Going to change a couple things though. Rep ranges will be between 8-10 on all lifts including FST sets. Thinkk I might be cheating myself with the high reps on fst. Also might change some of the fst exercises. Gonna disect the program a little more later today.
 
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