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[QUOTE=The Solution;1150578533]Inov8 Elite Performance
Mesocycle #4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Leg Extension (2:1:2:1
60 (Each Leg) x 12 (4 Sets)
A2: DB Stiff Leg Deadlifts (2:1:2:1)
90's x 12 (4 Sets)
B1: Squat (2:1:2:1)
225 x 10 (5 Sets)
B2: HS V-Squat (1:3:1:1)
200 x 10 (5 Sets)
[B]C1: Walking DB Lunges (With Chains) (1:3:1:1)
BW + 100lb Chains x 20 Steps (4 Sets)[/B]
C2: Lying leg Curl (2:2:2:1)
90 x 10 (4 Sets)
D1: Standing Calf Raise (3:5:3:2)
225 x 10 (4 Sets)
D2: Seated Calf Raise (2:2:2:2)
2 Plates x 10 (4 Sets)
Post-Workout:
Meatball Subs:
[URL=http://s688.photobucket.com/user/LayzieBone085/media/Food/DSCN2282.jpg.html][IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2282.jpg[MG][/URL]
Indeed, my brother is a pharmacist and he had to spend 6 years, but its worth it. He made 125,000 last year because he works quality OT
Ill be putting on more than that bro. Ill have to be 200 lean in the offseason before i prep to be a contender in a MW Class.[/QUOTE]
For the lunges, did you just wrap a 100lb chain over your shoulders? Sounds brutal. Were you trying to get to 20 steps or were you going until you neared/attained failure?
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[QUOTE=The Solution;1151368983]Inov8 Elite Performance
Mesocycle #4
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Deadlift (sumo) 1:1:1:1
335 x 6 (4 Sets)
[b] +10 Pounds [/b]
A2: Pull Up 1:1:1:1
BW x 5 (4 Sets)
A3: Weighted Back Extension 1:1:2:1
BW + 35 x 6 (4 Sets)
[b]+10 Pounds [/b]
Low Row (drop set) 1:2:1:1
120 x 10 ---> 90 x 10 (3 Sets)
B1: Hammer High Row 4:1:1:1
1 Plate+20/Side x 6 (4 Sets)
[b] +10 Pounds [/b]
B2: Wide Grip Pulldown 1:1:1:1
110 x 12 (4 Sets)
[b] +2 Reps [/b]
DB Pullover 2:2:2:2
45 x 12 (4 Sets)
Seated Calf Raise 5:10:1:10
2 Plates x 6 (5 Sets)
Post-Workout:
Chicken and Rice Alfredo:
[url=http://s688.photobucket.com/user/LayzieBone085/media/Food/null-129.jpg.html][img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null-129.jpg[/img][/url][/QUOTE]
[QUOTE=usawinston;1151439023]For the lunges, did you just wrap a 100lb chain over your shoulders? Sounds brutal. Were you trying to get to 20 steps or were you going until you neared/attained failure?[/QUOTE]
yup over my shoulders/back.
Not to failure i had more in me. Will be trying BW + 125 next time.
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Them meatbawl subs look deliccccious
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[QUOTE=The Solution;1151481713]yup over my shoulders/back.
Not to failure i had more in me. Will be trying BW + 125 next time.[/QUOTE]
in4 this.
Strong stuff Bob!
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Inov8 Elite Performance
Mesocycle #4
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Hammer Chest Press 1:5:1:5
3 Plates+35/Side x 6 (4 Sets)
A1: DB Fly 2:1:1:1
50's x 12 (4 Sets)
[b] +2 Reps [/b]
A2: Smith Incline Guillotine Press 5:1:2:1
200 x 5 (4 Sets)
[b] +5 Pounds [/b]
Pec Dips 1:1:2:2
BW + 75 Chains x 8 (4 Sets)
[b] +1 Set [/b]
Hammer Shoulder Press (myo reps) 1:2:1:1
90 x 10+3 (3 Sets)
Cable Lateral Raise (alternate arms w/o rest) 1:1:1:1
10 x 12 (5 Sets)
B1: Reverse Pec Dec 1:1:1:1 10 sec
70 x 12 (4 Sets)
B2: Band Pull Aparts 1:X:1:2
Band x 12 (4 Sets)
B3: Cable Front Raise
60 x 12 (4 Sets)
Post-Workout:
Cellucor Cinnamon Swirl Pumpkin Muffins:
[url=http://s688.photobucket.com/user/LayzieBone085/media/Food/null-126.jpg.html][img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null-126.jpg[/img][/url]
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Nice work my man
Those 5 count pauses and negatives are brutal! I end up losing track of how many reps into the set I am lol
I'm liking seeing those chains the past few sessions!
Muffins look excellent! If you take requests, I'd like to see a chef bob blueberry muffin recipe/video
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[QUOTE=Woody-5;1152427453]Nice work my man
Those 5 count pauses and negatives are brutal! I end up losing track of how many reps into the set I am lol
I'm liking seeing those chains the past few sessions!
Muffins look excellent! If you take requests, I'd like to see a chef bob blueberry muffin recipe/video[/QUOTE]
Take muffin recipe add blueberries :)
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[QUOTE=The Solution;1152420983]Inov8 Elite Performance
Mesocycle #4
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Hammer Chest Press 1:5:1:5
3 Plates+35/Side x 6 (4 Sets)
A1: DB Fly 2:1:1:1
50's x 12 (4 Sets)
[b] +2 Reps [/b]
A2: Smith Incline Guillotine Press 5:1:2:1
200 x 5 (4 Sets)
[b] +5 Pounds [/b]
[B]Pec Dips 1:1:2:2
BW + 75 Chains x 8 [/B](4 Sets)
[b] +1 Set [/b]
Hammer Shoulder Press (myo reps) 1:2:1:1
90 x 10+3 (3 Sets)
Cable Lateral Raise (alternate arms w/o rest) 1:1:1:1
10 x 12 (5 Sets)
B1: Reverse Pec Dec 1:1:1:1 10 sec
70 x 12 (4 Sets)
B2: Band Pull Aparts 1:X:1:2
Band x 12 (4 Sets)
B3: Cable Front Raise
60 x 12 (4 Sets)
Post-Workout:
Cellucor Cinnamon Swirl Pumpkin Muffins:
[url=http://s688.photobucket.com/user/LayzieBone085/media/Food/null-126.jpg.html][img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null-126.jpg[img][/url][/QUOTE]
Chains again. I need to talk my gym into getting a set. How do chain dips feel on the shoulders?
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[QUOTE=usawinston;1152589593]Chains again. I need to talk my gym into getting a set. How do chain dips feel on the shoulders?[/QUOTE]
nothing at all, much easier than a weight around your waist. i wear a hooded sweatshirt so i really do not feel them.
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[QUOTE=The Solution;1152600773]nothing at all, much easier than a weight around your waist. i wear a hooded sweatshirt so i really do not feel them.[/QUOTE]
Totally agree plus it helps to keep me leaned forward if I'm trying to hit the chest harder.
nice work Chef, now I want muffins.
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I really want to try out some chains. Not only do they sound better, they look badass ;)
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In for 2chainzzzz.
Solid work.
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[QUOTE=BabyOilBrah;1152601213]Totally agree plus it helps to keep me leaned forward if I'm trying to hit the chest harder.
nice work Chef, now I want muffins.[/QUOTE]
[QUOTE=Bnizzle163;1152661993]I really want to try out some chains. Not only do they sound better, they look badass ;)[/QUOTE]
[QUOTE=chichinnn;1152675913]In for 2chainzzzz.
Solid work.[/QUOTE]
BoB Nailed it
Ill hit 100 pound chains next week easy. Guaranteed. Been seeing very good gains lately as i continue to keep digging deeper.
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Inov8 Elite Performance
Mesocycle #4
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Leg Press (feet shoulder width and high) 2:X:1:1
4 Plates x 45 Seconds (5 Sets)
A1: Barbell Stiff Leg Deadlift 3:3:1:1
225 x 8 (4 Sets)
[b] +1 Set [/b]
A2: Leg Extension 1:X:1:2
50 Each Leg x 10 (4 Sets)
[b] +1 Set [/b]
Paused Back Squat 3:3:1:1
255 x 4 (5 Sets)
[b] +10 Pounds [/b]
B1: Chain Walking Lunges 1:1:1:1
75lb Chains x 20 Steps (4 Sets)
[b] +4 steps [/b]
B2: Hack Squat 1:1:5:1
1 Plate + 35/Side x 10 (4 Sets)
[b] +2 Reps [/b]
Lying Leg Curl (dropsets) 2:1:1:1
110 x 8 ---> 90 x 8 (4 Sets)
[b] +1 Set [/b]
C1: Donkey Calf Raise 1:10:1:10
3 Plates x 3 (4 Sets)
C2: Calf Raise on Machine Leg Press X:1:1:1
4 Plates/Side x 20 (4 Sets)
[b] +5 Reps [/b]
Post-Workout:
Ben N Jerry's Chubby Hubby:
[url=http://s688.photobucket.com/user/LayzieBone085/media/Food/null-131.jpg.html][img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null-131.jpg[/img][/url]
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[QUOTE=The Solution;1152600773]nothing at all, much easier than a weight around your waist. i wear a hooded sweatshirt so i really do not feel them.[/QUOTE]
Agreed.
I like using the chains for dips specifically because I find I'm less likely to pendulum. With a weight belt, it takes me a second to square up and stay there...just feels uncomfortable too.
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[QUOTE=TakedaShingen;1152974053]Agreed.
I like using the chains for dips specifically because I find I'm less likely to pendulum. With a weight belt, it takes me a second to square up and stay there...just feels uncomfortable too.[/QUOTE]
i also find it easier because the chains are forcing you to lean forward a bit
They are also MUCH easier for lunges IMO, easier to stay upright and drive through your heels.
Also will be nice. I will be training with Leroy from War of ages all week. He is a real cool dude in person.
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[QUOTE=The Solution;1152683203]BoB Nailed it
Ill hit 100 pound chains next week easy. Guaranteed. [b]Been seeing very good gains lately as i continue to keep digging deeper.[/b][/QUOTE]
^^Truer words never spoken.^^
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Inov8 Elite Performance
Mesocycle #4
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
HS Lateral Raise (Super Pump Method) 1:X:1:1
70 x 3 (8 Sets)
B1: Front Lateral Raise 1:X:2:2
20 x 8 (4 Sets)
[b] +1 Set [/b]
B2: Rope Face Pulls 1:X:2:2
120 x 8 (4 Sets)
[b] +1 Set [/b]
Cable Bicep Curl (Super Pump) 1:1:1:1
90 x 5 (10 Sets)
[b] +2 sets [/b]
A1: Skullcrusher 2:1:2:1
110 x 10 (4 Sets)
[b] +2 Reps [/b]
A2: Close Grip Bench 3:1:3:1 15 sec
190 x 15 (4 Sets)
[b] +5 Reps [/b]
A3: Machine Dips/Bench Dips 1:3:1:1
3 Plates+10/Side x 10 (4 Sets)
Barbell Curls Eccentric Focus 10:X:1:2
55 x 4 (4 Sets)
DB Hammer Curls Cross-Body
30's x 12 (4 Sets)
Post-Workout:
Cinnamon Sugar Honey Glazed Sweet Potato
Brown Sugar Oatmeal Raisin Oatmeal with Banana's, Honey Nut Cheerios
Rice Cakes with pb2 + Jam topped with banana's and honey
[url=http://s688.photobucket.com/user/LayzieBone085/media/Food/null-134.jpg.html][img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null-134.jpg[/img][/url]
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I like todays workout! Looks like a fun one :)
PS - I love that we're both up right now. On dat GRIND!
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[QUOTE=jpfaherty;1153466733]I like todays workout! Looks like a fun one :)
PS - I love that we're both up right now. On dat GRIND![/QUOTE]
13 days in a row of work my man
Have to stay later today for school/teaching, had to get it in can't go after. or else its real late with the BRO's!
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Solid workout and awesome post-workout meal. I'm going to have to try the slow eccentric work to build up my chest come offseason. You must get a sick pump from it.
I swear my need for foodpron is getting worse lol.
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All that tempo work = [B]GAAAAAAINZ FOR DA CHEF!!![/B]
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[QUOTE=JediMindTrick99;1153600973]Solid workout and awesome post-workout meal. I'm going to have to try the slow eccentric work to build up my chest come offseason. You must get a sick pump from it.
I swear my need for foodpron is getting worse lol.[/QUOTE]
Slow Negatives/Holds have done my chest wonders.
No Dry Cereal here haha
[QUOTE=NaturalPursuit;1153638473]All that tempo work = [B]GAAAAAAINZ FOR DA CHEF!!![/B][/QUOTE]
Thanks for the late wakeup call :)
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[QUOTE=The Solution;1153468203]13 days in a row of work my man
Have to stay later today for school/teaching, had to get it in can't go after. or else its real late with the BRO's![/QUOTE]
13 days?!?! wow dude insane. I assume it never conflicted with training?
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[QUOTE=usawinston;1154383623]13 days?!?! wow dude insane. I assume it never conflicted with training?[/QUOTE]Bob is a machine when it comes to grinding and getting things done. 13 days of work interfering with training? Not even once. The dude is up at like 4 am, and probably in the gym by 5 ;).
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[QUOTE=Bnizzle163;1154394243]Bob is a machine when it comes to grinding and getting things done. 13 days of work interfering with training? Not even once. The dude is up at like 4 am, and probably in the gym by 5 ;).[/QUOTE]
Yup
Gym opens at 5
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5am lifting ftw. Sacrifice to win
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[b][size=5] Some new News from Cellucor with New Protein Flavors [/b][/size]
[url]http://www.stack3d.com/2013/10/cellucor-cor-whey-flavors.html[/url]
Cats out of the bag!
[QUOTE=psychodiver9;1154449143]5am lifting ftw. Sacrifice to win[/QUOTE]
You know it. Going at 5 p.m. with the bro's?
no thanks
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[QUOTE=The Solution;1154565303][b][size=5] Some new News from Cellucor with New Protein Flavors [/b][/size]
[url]http://www.stack3d.com/2013/10/cellucor-cor-whey-flavors.html[/url]
Cats out of the bag![/QUOTE]
Oh snap! Those sound awesome, what do you have planned to make first???
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MIND = BLOWN at the new flavors!!! will be buying as soon as they come out! and I've got 3 full 2lb'ers at the house already :D
