dragonfly
Well-known member
There is a lot of truth in both of these posts. Reminds me of a thread I started when I first joined AM.... I think I should clean up my act a little bit!
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Volcom's Optimus PRIME Log
- Thread starter VolcomX311
- Start date
There is a lot of truth in both of these posts. Reminds me of a thread I started when I first joined AM.... I think I should clean up my act a little bit!
Invalid Link Removed
VolcomX311
Legend
Day 17; FTW!!! EPIC, truly epic.
Invalid Link Removed
Big Josh [265lbs, lean, no six pack, but if he didn't eat 20oz steaks like chicken nuggets he'd look mind blowing. HGH/Steroid Beast]
Zack [225lbs, College Line Backer/MMA'ist, very lean and strong]
VolcomX311 [215lbs, AM Gold Member]
Wow, I'm really proud of myself. I wore Josh out. Strength wise, I believe he is much stronger then what he was lifting. We used the same weights, but he kept his reps higher, nonetheless, he could have kept his reps higher, using much heavier weight then he was using, IMO. Toward the end of the work out, Big Josh threw up. I asked Zack if Josh was okay and Zack said, "he never works this hard... he should, but he never works this hard." And Josh stopped two exercise short of Zack and I. He was drenched and DONE.
Zack of course has the heart & lungs of a Kenyan marathoner, but placed inside a beastly frame, so Zack kept up. Him and I were actually the exact same strength. I thought I would have been a bit stronger, but no, we were tit for tat, weight and reps. He does have about 10lbs of bodyweight on me, but he also has about 2 to 3 inches on me and probably 3-5% leaner on top of that.
BACK
Incline Bench, Double Db Rows
100lbs Db's x 10 reps
105lbs Db's x 10 reps [then Josh pulls out the 120's, so I said funk it]
120lbs Db's x 8 reps [screw it]
125lbs Db's x 6 reps
Hammer, One Arm High Row
180lbs x 10 reps, each arm.
225lbs x 8 reps, e.a.
270lbs [6 plates on each side, max load of machine] x 8 reps, e.a. [Big Josh only hit this 6 times, but he doesn't push as hard as he could]
FTW!!!
Bent Over, One Arm, Smith-Barbell Rows [Johnny Jackson, Branch Warren style. Performed standing, bent over, leaning one arm against the knee]
135lbs x 10 reps, e.a.
155lbs x 8 reps, e.a.
175lbs x 6 reps, e.a.
[I've gone as high as 225lbs on this exercise, but as a starter]
[insert Josh going to the bathroom and throwing up. it's not the weight that got him, it was our pace. Zack and I don't really talk to each other when we lift. We only communicate intra set for motivation and between sets to convey how much weight to add, so we move really fast.]
Hammer Pull Downs - Behind The Neck
180lbs x 10 reps
200lbs x 8 reps
220lbs x 6 reps
Barbell Shrugs
315lbs x 10 reps [well, Josh murdered this with 25 reps]
405lbs x 10 reps [Josh murdered this with 20 reps]
405lbs x 8 reps [I made Josh do 495, which he did 10 reps]
Behind The Neck Shrugs [Josh went back to the bathroom before we started and never came back]
315lbs x 10 reps
375lbs x 8 reps
395lbs x 6 reps
Db Shrugs
125lbs Db's x 10 reps
125lbs Db's x 10 reps
125lbs Db's x 10 reps
The entire gym kept looking over at Josh, he doesn't normally come to this gym, so he was quite the sight. The normal big, but kind of douchey dudes looked humbled for the first time when they saw Josh. The dude is huge, but he definitely does not lift to his full potential.
The entire experience went much better then I'd expected. I did not leave the gym wearing a flower skirt, i felt pretty good and proud of myself actually. I think if you worked out with me, even if you are much, MUCH stronger then I am, by the end of the workout I'll have inevitably earned your respect through intensity, heart & guts.
It was a great workout. One of the best I've had this entire semester. I loved incorporating the One One Barbell Rows again, but we'll see if my erectors will be inflamed or not in the morning. I haven't done those for at least 10 months. I figured if we're pulling 125lbs Db's for double rows on the incline, it'd be arbitrary to hit one arm rows with the 125lbs, and since our gym does not have Db's that go up to 150's, the next best thing are the Smith-Barbell One Arm Rows, (which I made up, "in my world" I did not see or read it somewhere) where we cannot not max out the weight.
PRIMEtastic :thumbsup:
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Big Josh [265lbs, lean, no six pack, but if he didn't eat 20oz steaks like chicken nuggets he'd look mind blowing. HGH/Steroid Beast]
Zack [225lbs, College Line Backer/MMA'ist, very lean and strong]
VolcomX311 [215lbs, AM Gold Member]
Wow, I'm really proud of myself. I wore Josh out. Strength wise, I believe he is much stronger then what he was lifting. We used the same weights, but he kept his reps higher, nonetheless, he could have kept his reps higher, using much heavier weight then he was using, IMO. Toward the end of the work out, Big Josh threw up. I asked Zack if Josh was okay and Zack said, "he never works this hard... he should, but he never works this hard." And Josh stopped two exercise short of Zack and I. He was drenched and DONE.
Zack of course has the heart & lungs of a Kenyan marathoner, but placed inside a beastly frame, so Zack kept up. Him and I were actually the exact same strength. I thought I would have been a bit stronger, but no, we were tit for tat, weight and reps. He does have about 10lbs of bodyweight on me, but he also has about 2 to 3 inches on me and probably 3-5% leaner on top of that.
BACK
Incline Bench, Double Db Rows
100lbs Db's x 10 reps
105lbs Db's x 10 reps [then Josh pulls out the 120's, so I said funk it]
120lbs Db's x 8 reps [screw it]
125lbs Db's x 6 reps
Hammer, One Arm High Row
180lbs x 10 reps, each arm.
225lbs x 8 reps, e.a.
270lbs [6 plates on each side, max load of machine] x 8 reps, e.a. [Big Josh only hit this 6 times, but he doesn't push as hard as he could]
FTW!!!
Bent Over, One Arm, Smith-Barbell Rows [Johnny Jackson, Branch Warren style. Performed standing, bent over, leaning one arm against the knee]
135lbs x 10 reps, e.a.
155lbs x 8 reps, e.a.
175lbs x 6 reps, e.a.
[I've gone as high as 225lbs on this exercise, but as a starter]
[insert Josh going to the bathroom and throwing up. it's not the weight that got him, it was our pace. Zack and I don't really talk to each other when we lift. We only communicate intra set for motivation and between sets to convey how much weight to add, so we move really fast.]
Hammer Pull Downs - Behind The Neck
180lbs x 10 reps
200lbs x 8 reps
220lbs x 6 reps
Barbell Shrugs
315lbs x 10 reps [well, Josh murdered this with 25 reps]
405lbs x 10 reps [Josh murdered this with 20 reps]
405lbs x 8 reps [I made Josh do 495, which he did 10 reps]
Behind The Neck Shrugs [Josh went back to the bathroom before we started and never came back]
315lbs x 10 reps
375lbs x 8 reps
395lbs x 6 reps
Db Shrugs
125lbs Db's x 10 reps
125lbs Db's x 10 reps
125lbs Db's x 10 reps
The entire gym kept looking over at Josh, he doesn't normally come to this gym, so he was quite the sight. The normal big, but kind of douchey dudes looked humbled for the first time when they saw Josh. The dude is huge, but he definitely does not lift to his full potential.
The entire experience went much better then I'd expected. I did not leave the gym wearing a flower skirt, i felt pretty good and proud of myself actually. I think if you worked out with me, even if you are much, MUCH stronger then I am, by the end of the workout I'll have inevitably earned your respect through intensity, heart & guts.
It was a great workout. One of the best I've had this entire semester. I loved incorporating the One One Barbell Rows again, but we'll see if my erectors will be inflamed or not in the morning. I haven't done those for at least 10 months. I figured if we're pulling 125lbs Db's for double rows on the incline, it'd be arbitrary to hit one arm rows with the 125lbs, and since our gym does not have Db's that go up to 150's, the next best thing are the Smith-Barbell One Arm Rows, (which I made up, "in my world" I did not see or read it somewhere) where we cannot not max out the weight.
PRIMEtastic :thumbsup:
VolcomX311
Legend
You guys would have been proud. Compared to Zack and Josh, I'm like a little kid, they're both 6+ feet and larger physiological animals, but I was clearly the one leading the charge. If you saw us three, you would have thought I was the guy they'd have to drop the weights for, nope, not the case at all. I didn't just hold my own, but Goliath went down and I kept on truck'n. Needless to say Josh would kick my @$$ with his good arm tied up, but I wore him out today, to the point of stoppage, and although he very well could have punked the shite out of both Zack and I with the weights, he didn't, so psychologically, I felt good.
Chest would be another story, because apparently, he literally warms up with 225 and reps 405 for 10+. I'm looking forward to working out with him again, he's actually a really cool guy and I enjoy pushing people to their potential, which if I gain his trust and knowledge of muscle physiology respect, I may be able to do so with him, as I have with many previous workout partners.
Not to mention the attention he gets does sort of build up my own ego (look, I lift with a buffalo) and I haven't lifted with someone stronger then I am since high school. I must admit, having Josh there did drive up my intensity.
Chest would be another story, because apparently, he literally warms up with 225 and reps 405 for 10+. I'm looking forward to working out with him again, he's actually a really cool guy and I enjoy pushing people to their potential, which if I gain his trust and knowledge of muscle physiology respect, I may be able to do so with him, as I have with many previous workout partners.
Not to mention the attention he gets does sort of build up my own ego (look, I lift with a buffalo) and I haven't lifted with someone stronger then I am since high school. I must admit, having Josh there did drive up my intensity.
somewhatgifted
Registered User
Crazy workout buddy. Id like to see a vid of those " bent over, one arm, smith barbell rows"!!
snagency
Banned
Hahahhaaaa.. funny stuff dude.. a different form of CNS fatigue eh? (Cyber Net System).. I have found since I came to this site that, much like the natty guy needs periodic rest from training, it's also good to cycle off log-dom every once in awhile, just lurk around & drop in on other ppl's threads for a bit..
Nice workout yesterday Sam! :good:
dragonfly
Well-known member
Invalid Link Removed Ooooouch! YET ANOTHER Volcom's log ?!!! NOOOOO !!!!
AWESOME workout V, I had no doubt you'd show the boys who's the :bow28:
thundergod
Well-known member
I use bulk cordyceps powder from NutraPlanet. Cheaper. 2 grams ED. I saw an article somewhere stating that it even boosts testosterone somewhat.
DreamWeaver
Legend
Yah I can help almost anybody get leaner, how lean you want to get is directly related to how hard you are willing to work to get there... how much you are willing to give up. When you reach a plateau you make adjustments. It's not fun getting hyper lean I know I am capable of 4-5% body fat but damn I know what it would take to get there and am not willing to pay that price. That is why I eat around maintenance, enjoy a close to normal lifestyle and am able to recomp down close to 10%, I don't know how low I can go this way, but I do have one other adjustment I can make and still live a fairly normal life.
Volcom you are a meso endo (less of an endo than I) so you wouldn't have a hard a time as I would getting lean. Another thing I'm 50, not an excuse but a fact none the less. Come to think of it there are limits you guys are right about that but most can get down anywhere from 4-7 % body fat if they know how.
Volcom you are a meso endo (less of an endo than I) so you wouldn't have a hard a time as I would getting lean. Another thing I'm 50, not an excuse but a fact none the less. Come to think of it there are limits you guys are right about that but most can get down anywhere from 4-7 % body fat if they know how.
VolcomX311
Legend
I've officially been hated on in the Anonymous Section, but it had nothing to to with PRIME, so it's cool, and judging by the language and content, it sounds like some high school kid, or a sad, sad adult. I'm finally official.
Other news, no back DOMS Invalid Link Removed. I realize DOMS may be an arbitrary phenomenon, but I do enjoy some back and traps DOMS.
I loved the psychological boost of working out with my workout partner again (its been months) and the even greater motivation of working out with someone much bigger and much stronger then myself.
Other news, no back DOMS Invalid Link Removed. I realize DOMS may be an arbitrary phenomenon, but I do enjoy some back and traps DOMS.
I loved the psychological boost of working out with my workout partner again (its been months) and the even greater motivation of working out with someone much bigger and much stronger then myself.
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VolcomX311
Legend
I've used ATP boosting products in the past, but it was many years back, perhaps before this type of product was perfected. I am interested in the Cordygen5 and it is quite cheap.
VolcomX311
Legend
Invalid Link Removed Ooooouch! YET ANOTHER Volcom's log ?!!! NOOOOO !!!!
AWESOME workout V, I had no doubt you'd show the boys who's the :bow28:
Well, if the big guy had put forth effort at his true potential, then it would have been game over by a landslide, with me underneath the landslide.
VolcomX311
Legend
I will say this about PRIME and last night. I did feel a little more confident that I was on it and I was tempted to take a few extra caps pre-workout.
Mulletsoldier
Binging on Pure ****ing Rage
Would you say your experience thus far has been positive, V?
VolcomX311
Legend
In my case, PRIME has done it's job in augmenting strength and though my strength in "critical lifts," such as the bench press has not yet exceeded anything beyond what I have accomplished before, I am climbing the strength ladder much faster then usual.
Also, my run is not yet complete, so we'll see if I reach those new levels.
In short, yes, a very positive experience.
vikinginc
Well-known member
VolcomX311
Legend
I'll save you the trouble. The title of the thread is "Logs Full of BS" it wasn't addressing me or anything, but I chimed in with a post, a pretty sympathetic one if you ask me, but toward the end I was cackled. The same kid had the nerve to hate on Russian and that's just ridiculous. Russian is about as nice as they come.
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vikinginc
Well-known member
Oh yeah, I saw .. Russian who's praising all the companies he's logging for. God damn MF'ers .. the dude's just got done with his first sponsored PAL run ever. And he wasn't picked for an AMS journey .. I hate all the people who's hating cus they simply don't have the dedication and commitment needed to improve on themselves. And keeping themselves anonymous just puts 'em that much lower on the hierarchy.
VolcomX311
Legend
I spoke too soon, DOMS is pleasantly setting in up & down my back and to my surprise, in my biceps as well. Good thing I waited, I was going to hit bi's this morning.
When DOMS is not present first thing in the morning, then it will usually set in by 2:00pm, if at all. It's about 1:49pm, so we're right on schedule, good stuff :thumbsup:
When DOMS is not present first thing in the morning, then it will usually set in by 2:00pm, if at all. It's about 1:49pm, so we're right on schedule, good stuff :thumbsup:
VolcomX311
Legend
Recession Ripple
I just came out of meeting that our firm may not (most likely not) be able to meet payroll this pay period (Friday). I live pay check to pay check and though I would normally be okay if something like this occurred, I purchased my Christmas gifts this last weekend with the reliance of my upcoming paycheck to absorb the costs.
oh boy.... time for dinner dates at the AM/PM hot dog bar.
I just came out of meeting that our firm may not (most likely not) be able to meet payroll this pay period (Friday). I live pay check to pay check and though I would normally be okay if something like this occurred, I purchased my Christmas gifts this last weekend with the reliance of my upcoming paycheck to absorb the costs.
oh boy.... time for dinner dates at the AM/PM hot dog bar.
VolcomX311
Legend
Hot dog bar dates, corn dogs if you're looking to score.
Irish Cannon
Legend
Irish Cannon
Legend
Why not let your friends are relatives absorb the loss of your paycheck by returning all of their Christmas gifts?
:rofl:
:rofl:
thundergod
Well-known member
:nono: What did I tell all of you guys about going over there (anon section) and wasting time on all that negative shit??!!
Actually, you just lured me over there as well Volcom. I had to see what an immature hater would have to say about you. And it was stupid, of course. I know you don't sweat imbecilic dribble like that. It is beneath you.
That's only my second visit to that section since it's been up. I had to dart out of there before I saw my name mentioned. LOL I am horrible little redneck with a really bad temper and I don't like to see people talk shit that they would never have the balls to back up!! :twisted:
It made me mad instantly to see those little bitches raggin' on you, Russianstar, Timbers, G-Money,.....etc....
Once again......to Hel with all the haters!!! :smite:
DreamWeaver
Legend
Fug them lol pay them no mind they are not worth our attention. On to more positive things, like kickin ass in the gym...
Australian made
Well-known member
I trash talk about TG all the time over there cos i know he wont be over there looking:lol:
VolcomX311
Legend
That would be funny. Beneath the giant, wrapped box will be an empty gift with just the receipt. "See how much I cared!.... Go read The Grapes of Wrath before you judge me.... "
Even in my financial bind, I'm glad I got my parents the gifts I did. I wouldn't have wanted to go shopping with my current, I'm broke mentality. My parents work too damn hard, so they deserve it. I wanted to get them something more extravagant, like Phantom of The Opera tickets when the show comes to the Pantages Theater in Los Angeles, because all they do is work, work, work so damn hard and don't do cool stuff like that, but all tickets sold out. Nonetheless, I was able to get them some good stuff.
My little brother however, could have done without some of the rather extravagant stuff I purchased for him, but I can't help but spoil my younger brother.
When I was between 5-9, we were broke as a joke and my little brother hadn't been born yet, so I grew up on Salvation Army, Thrift Store clothes and my Christmases were uber lame. Our neighbors would leave toys on our door step sometimes because they knew my family was broke and with a little kid. Coming back from Christmas break to share what we got was never cool for me. Kids can be cruel too. By the time my brother was born, my family was wealthy, but my mom still had a poor mentality in many senses, so she would buy the lamest gifts still. However, I did not want my little brother to have the lame Christmases I had, so I always took it upon myself to provide a "real Christmas," or ones I never had, with actual gifts to look forward to. That obligation has stuck with me throughout the years.
P.S. I myself still got uber lame gifts when my family went from rags to riches, but growing up not having much makes you very selfless, so it was cool, I have a 10 year difference between me and my younger brother, so I long realized the gifts portion was more for him.
VolcomX311
Legend
True X-mas Story
Brief, but funny. It builds on my mom's gift of gift giving.
One year I barrowed my friend's, Lance Armstrong Biography book, toward the beginning of November.
Early December I lost the book and was feeling pretty bad.
Christmas morning, I get a gift from my mom, it's a book and wow, it's the Lance Armstrong Biography. Of course when you get a book, you open the pages and give an arbitrary scan to show interest. I open the first page and in it, it read, Sean Ridge. It was the book I had barrowed from my friend.
True Story.
Brief, but funny. It builds on my mom's gift of gift giving.
One year I barrowed my friend's, Lance Armstrong Biography book, toward the beginning of November.
Early December I lost the book and was feeling pretty bad.
Christmas morning, I get a gift from my mom, it's a book and wow, it's the Lance Armstrong Biography. Of course when you get a book, you open the pages and give an arbitrary scan to show interest. I open the first page and in it, it read, Sean Ridge. It was the book I had barrowed from my friend.
True Story.
VolcomX311
Legend
Day 18 & Day 19 Rest.
Irish Cannon
Legend
Irish Cannon
Legend
I'm sure you are almost thankful, now. I would much rather be a selfless person with lame Christmas gifts than a spoiled brat with nice ones.
If I ever have any kids, I will teach them that from a very young age. I'd make it a thing for them and I to go shopping for those less fortunate and have them pick stuff out that we would later give to donation centers for children in need.
If I end up having kids, they will NOT be spoiled brats...Maybe spoiled, but not brats. - I was arguably spoiled as a child, but I was always thankful for it.
Mulletsoldier
Binging on Pure ****ing Rage
Last Christmas my little brother opened a gift - new pajama pants! Sadly he turned them over and they were stained....and his....that he go the X-Mas before.
VolcomX311
Legend
That may get the win for not at least washing them first.
P.S. Just found out I my vitamin dispenser fell out my pocket and my PRIME pills went flying everywhere, 10 seconds to 1hour 45min rule.
Mulletsoldier
Binging on Pure ****ing Rage
I don't think I have ever laughed that hard before; I couldn't breathe for about ten minutes.
TimberLakers
Well-known member
Pills actually don't apply... Indefinite sterile period. Happy hunting!
VolcomX311
Legend
Day 19; Not a rest after all
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I'm on my way out, so I can't get into detail yet, maybe later.
CHEST
Flat Bench
225lbs x 10 reps
295lbs x 8 reps
305lbs x 5 reps
315lbs x 4 reps
Incline Bench
185lbs x 10 reps
205lbs x 8 reps
225lbs x 6 reps
Weighted Dips
BW + 45lbs x 10 reps
BW + 80lbs x 8 reps
BW + 90lbs x 6 reps
Incline Hammer Press
180lbs x 10 reps
230lbs x 8 reps
280lbs x 6 reps
Wide Hammer Press
270lbs x 10 reps
270lbs x 8 reps
270lbs x 6 reps
Hammer Dips
180lbs x 10 reps
200lbs x 8 reps
220lbs x 6 reps
I was actually weaker then I had anticipated, but I was just glad to have squeezed this one in. I may be back later to go over any necessary details.
Invalid Link Removed
I'm on my way out, so I can't get into detail yet, maybe later.
CHEST
Flat Bench
225lbs x 10 reps
295lbs x 8 reps
305lbs x 5 reps
315lbs x 4 reps
Incline Bench
185lbs x 10 reps
205lbs x 8 reps
225lbs x 6 reps
Weighted Dips
BW + 45lbs x 10 reps
BW + 80lbs x 8 reps
BW + 90lbs x 6 reps
Incline Hammer Press
180lbs x 10 reps
230lbs x 8 reps
280lbs x 6 reps
Wide Hammer Press
270lbs x 10 reps
270lbs x 8 reps
270lbs x 6 reps
Hammer Dips
180lbs x 10 reps
200lbs x 8 reps
220lbs x 6 reps
I was actually weaker then I had anticipated, but I was just glad to have squeezed this one in. I may be back later to go over any necessary details.
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dragonfly
Well-known member
:nono:
How terribly it reminds me of my "rest" days Invalid Link Removed
Seems like both of us need a restraining order V ! Invalid Link Removed :rofl:
somewhatgifted
Registered User
Im tired of you and your great workouts.
DreamWeaver
Legend
:rofl: use it as fuel !!
VolcomX311
Legend
Hahaha, thanks, it's all relative. A part of me wants to get much more strength focused so i can more dramatically maximize my PRIME experience, but I don't want to drop my volume that low. My "strength" phase is still fairly high in volume. 10-6 rep range is sort of on the fence of a strength/hypertrophic margin. If strength was a concentrated focus, I'd probably go 3-5 reps, 6 on a high end. But the bodybuilder in me never truly wants lets go of that hypertrophic hand, even during a strength phase.
VolcomX311
Legend
I know... but I'm still resting more then normal, baby steps to appropriate rest.
VolcomX311
Legend
Day 20
Invalid Link Removed
This morning was a great workout. Nothing spectacular occurred, though I was able to extend my reps further then usual on certain lifts. It just felt like one of those very satisfying and effective workouts.
DELTS
Behind The Neck, Shoulder Press
225lbs x 10 reps
240lbs x 7 reps
240lbs x 6 reps
Hammer Shoulder Press
180lbs x 10 reps
200lbs x 10 reps
220lbs x 8 reps
Bent Over Db Lateral Raises
40lbs Db's x 10 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps
Db Lateral Raises
30lbs x 10 reps
35lbs x 10 reps
40lbs x 10 reps
Barbell Front Raises
65lbs x 10 reps
75lbs x 8 reps
85lbs x 6 reps
One Arm, Smith-Barbell Shrugs
135lbs x 10 reps, each arm
135lbs x 10 reps, e.a.
135lbs x 10 reps, e.a.
45 min of solid, effective workouts. Not too little, not too much. I wanted to perform one more exercise for traps, but I can tell when I'm spent to a healthy point.
Invalid Link Removed
This morning was a great workout. Nothing spectacular occurred, though I was able to extend my reps further then usual on certain lifts. It just felt like one of those very satisfying and effective workouts.
DELTS
Behind The Neck, Shoulder Press
225lbs x 10 reps
240lbs x 7 reps
240lbs x 6 reps
Hammer Shoulder Press
180lbs x 10 reps
200lbs x 10 reps
220lbs x 8 reps
Bent Over Db Lateral Raises
40lbs Db's x 10 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps
Db Lateral Raises
30lbs x 10 reps
35lbs x 10 reps
40lbs x 10 reps
Barbell Front Raises
65lbs x 10 reps
75lbs x 8 reps
85lbs x 6 reps
One Arm, Smith-Barbell Shrugs
135lbs x 10 reps, each arm
135lbs x 10 reps, e.a.
135lbs x 10 reps, e.a.
45 min of solid, effective workouts. Not too little, not too much. I wanted to perform one more exercise for traps, but I can tell when I'm spent to a healthy point.
Mulletsoldier
Binging on Pure ****ing Rage
I have posted up a routine [utilized by Sporto, Semper27 {and maybe Snag for a time} and others, though originally envisioned by Vince Gironda] which accomplishes exactly what you are seeking! Split is:
Upper Power [compounds, reps in the 3-6 range, progressively building from 55-100% of 3-5RM]
Lower Power [the same]
Rest
Back/Chest Hypertrophy [isolation movements in the 8-15]
Legs Hypertrophy [likewise]
Arms/Shoulders Hypertrophy [likewise]
I am just rediscovering this routine myself and loving it.
snagency
Banned
Nice add dude! :goodpost:
Yeah I've got a very similar routine I do periodically, not that exactly tho. That's an extremely effective format -- Sporto is rocking that right now, making some tremendous gains too! I could see you thriving on that schematic too Sam.
Irish Cannon
Legend
That's somewhat similar to the routine I'm doing, except I mash the power exercises into the same workout. For example:
Day 2 for me is Chest/Tris/Olympic Lower Body
Day 4 is Quads/Traps/Olympic Upper Body
The other days (Back/Bi and Hams/Quads/Calves) have no O lifts, but I do HIIT. What kind of exercises do you use for the leg hypertrophy days? Do you use any compound movements?
O Lift rep range is 3-6, and hypertrophy rep range is 12-20.
Day 2 for me is Chest/Tris/Olympic Lower Body
Day 4 is Quads/Traps/Olympic Upper Body
The other days (Back/Bi and Hams/Quads/Calves) have no O lifts, but I do HIIT. What kind of exercises do you use for the leg hypertrophy days? Do you use any compound movements?
O Lift rep range is 3-6, and hypertrophy rep range is 12-20.
thundergod
Well-known member
The most pronounced effect I received from my PRIME run was its innate abilty to allow me to extend my reps way beyond the norm. Especially weeks 3 through 6. I could just keep on grindin' 'em out even when I thought I was almost done.
And if you finished all that volume in 45 minutes, you must have kept a very quick pace indeed.
Good work Big V! :thumbsup: