Work, Hustle, Kill (The Quest for a Stage Ready Physique)

[DocJekyll]

Doc, like a machine hammering these workouts

Thanks brother

Awesome workout as usual Chris. I like your use of the drop sets. That intensity combined with the volume of all of your work in general has me feeling twinges in my triceps just reading through your workout. I bet you're going to have some serious gains coming out of this program run.

Thanks Greg. I do use them alot; although i do try to vary the format some. So far so good. I am happy with what I am seeing. I'll work the chest priority for another 3 weeks and then switch to legs.

Nice chest and tri day Doc...volume is way up there at this point 27 sets for chest 16 for tri's should get a response from that....PS check you PM's

It has increased some, hasn't it.

Damn! 2 awesome upper sessions, that back session was off the charts! Your work capacity is insane! Killer work man, seem to be back up to full steam now! Bring in the new gainz

Thanks bro! Good to see you back to 100% yourself! Now you just need to get that kitchen completed.



Wednesday - Caaaaaarrrrdiooooooo

45 Minutes / 2.85 miles / 845 calories.


I am closing up shop and heading up to New York in a few hours for the extended Holiday weekend. I'll probably be a little late with my post tomorrow, so with that, I hope everyone celebrating has a wonderful holiday! Enjoy your time, enjoy your family and do enjoy the festivities! Happy Thanksgiving! Peace!

[ElrondHubbard]

Happy Thanksgiving to you and yours, Doc! Hope it's a relaxing time for recovery!

[DocJekyll]

Happy Thanksgiving to you and yours, Doc! Hope it's a relaxing time for recovery!

Thanks man! The same to you and yours! Have a wonderful holiday!





Turkey Day - Legs

This is a like a tradition for me. We always celebrate Thanksgiving in New York...... Go out for dinner, have a huge steak, potatoes, some red wine, wake up, meet the boys at the gym for leg day, go home and eat all day long. One of my favorite days of the year, from start to finish. Hope yours is as well.

Extensions
80 x 12
100 x 12
115 x 12

Seated Curls
80 x 14
100 x 12
115 x 12

Squats
135 x 10
185 x 8
225 x 8
275 x 8
315 x 3
335 x 2
355 x 2
225 x 10

Front Squats
185 x 8
205 x 6
225 x 5 drop 135 x 10

DB SLDL’s
80 x 10
100 x 10
120 x 10
120 x 8
140 x 8

Vertical Leg Press
2 pps x 12
3 pps x 12
4 pps x 12
4 pps x 12

Lying Leg Curls
95 x 10
100 x 8
95 x 8
90 x 8 drop 70 x 5 drop 60 x 5

Seated Calves
90 x 14
90 x 16
90 x 14

Donkey Calf Raises
100 x 16
120 x 12
140 x 10

Thats it. Have a wonderful Thanksgiving Guys and Gals!

[RT1957]

Sounds like a great time!!...big leg day!!...go eat

Happy Thanksgiving

[TM79]

Man, I love catching up in your journal Chris. I know you train primarily for body building, but the weights you put up are nothing short of astounding. Great looking leg session in NY. I love the sound of that tradition. Hope you and yours had a great Thanksgiving and enjoy the rest of the weekend! Keep up the great work brother!

[DocJekyll]

Sounds like a great time!!...big leg day!!...go eat

Happy Thanksgiving

Boy did i get some food in!
Hope you enjoyed the day. Pics looked like you guys were having a great time!

Man, I love catching up in your journal Chris. I know you train primarily for body building, but the weights you put up are nothing short of astounding. Great looking leg session in NY. I love the sound of that tradition. Hope you and yours had a great Thanksgiving and enjoy the rest of the weekend! Keep up the great work brother!

Thanks brother! Appreciate the kind words.

Thanksgiving was excellent. I hope you guys did as well!




Back and Delts
Instinctive workout

Warm Up
Cycle - 5 minutes

DL’s - Sumos
135 x 8
225 x 5
315 x 5
315 x 5

Assisted Pull-ups
BW-90 x 12
BW-90 x 12
BW-90 x 12
BW-90 x 12

HS Low Row
3 pps x 12
4 pps x 10
5 pps x 8
5 pps x 8
4 pps x 10 drop 3 pps x 10 drop 2 pps x 10 pause 2 pps x 10

HS High Row (dead grip)
2 pps+25 x 10
3 pps x 10
3 pps+25 x 6 drop 3 pps x 6 drop 2 pps+25 x 7 drop 2 pps x 8

DB Laterals
20 x 12
25 x 10
30 x 10
35 x 9
40 x 8
Run the rack down: 40 x 8 drop 35 x 8 drop 30 x 6 drop 25 x 6 drop 20 x 8 drop 15 x 10 drop 10 x 12
Sick pump.

BB Laterals
20 x 12 (Each Side)
30 x 10
30 x 8

Standing B/O Rear Flys
30 x 12
35 x 10
40 x 8
45 x 6
45 x 6 drop 30 x 8 drop 20 x 10

Rear Cable Flys
15 x 12
20 x 10
25 x 8
30 x 8 drop 25 x 6 drop 20 x 6 drop 15 x 8 drop 10 x 8 drop 5 x 10

Rear Delt Raises against the rack
35 x 12 (each side)
40 x 10
45 x 10
50 x 10

Crunches s/s db shrugs
70 x 25 / 80 x 10
80 x 20 / 90 x 10
80 x 19 / 110 x 8

HS Shrugs s/s Crunches
2 pps x 12 / 80 x 16
3 pps x 10 / 80 x 14
3 pps x 10 / 80 x 17
3 pps x 9 drop 2 pps x 10 reverse 2 pps x 10

Thoughts: I'm not usually into pulling dl’s the day following legs; but I wanted to get really warm and sweaty out of the gate. Nothing crazy there, just enough to get everything moving. Solid workout, just looking to put all that stuffing to work.

Tomorrow: chest 1 and triceps
Sunday: Legs.

[DocJekyll]

Chest 1
Warm Up
Cycle - 5 mins

Plate Laterals, Rotations, dB Laterals, DB Presses - 40 reps or so.

Incline DB Press (FST-7 7-9/60)
75 x 12
80 x 9
85 x 7
70 x 8
70 x 8
70 x 8
70 x 7

HS Incline Press
1 pps +35 x 10
1 pps +35 x 9
2 pps x 8 drop 1 pps x 16
2 pps x 8 drop 1 pps x 16

HS Decline Press
2 pps +25 x 11
2 pps +25 x 10
3 pps x 8
3 pps x 8 2 pps +25 x 8 drop 2 pps x 8 pause 2 pps x 8 drop 1 pps +25 x 16

Paused Flat Press
135 x 12
185 x 6
155 x 8
155 x 8 135 x 7 drop 110 x 7 90 x 8

DB Pullovers
65 x 10
65 x 10
65 x 10
65 x 10

Peck deck (trifectas)
160 x 15
175 x 15
175 x 15
160 x 15

Rope
50 x 12
57.5 x 10
65 x 8
57.5 x 8 drop 42.5 x 8 drop 35 x 8 drop 30 x 8

CGBP
155 x 10
185 x 6
155 x 8
155 x 8

Incline Skulls
100 x 10
110 x 6
100 x 7
100 x 7

V-Bar
72.5 x 10
80 x 8
80 x 8
73.5 x 10 drop 57.5 x 8 drop 42.5 x 6 drop 35 x 10

Thoughts: Pump City this morning. Chest and triceps stayed pumped from start to finish. Vasculairty is really starting to show. Sodium gains.

Time to start lowering the volume again and bringing steady cardio back into the mix for the next 3 weeks before I start my Leg focus.

Hope your All having a great weekend.

[RT1957]

Couple for big upper session Doc...FST-7 I'll have to look more into that...Hope you're having a great weekend...Turkey day looked Awesome!!!

[loggerboots]

Incredible workout, man. That volume is crazy, especially considering you (appear to be) on a cut?

Hope your holiday was a good one, too.

[raynerd]

Hammered a few awesome sessions! Strong leg day, huge back/delt and chest workouts! Sounds like a fantastic Thanksgiving!

[DocJekyll]

Couple for big upper session Doc...FST-7 I'll have to look more into that...Hope you're having a great weekend...Turkey day looked Awesome!!!

Ya, give it a look. We can talk about it some if you want. Andrew is the only guy around here that I have seen use it. Maybe Simon as well.

It was great. Thanks man. Yours seemed the same.

Incredible workout, man. That volume is crazy, especially considering you (appear to be) on a cut?

Hope your holiday was a good one, too.

Lol. Not really a cut. A recomp.

Thank you, it was great. Same to you my friend.

Hammered a few awesome sessions! Strong leg day, huge back/delt and chest workouts! Sounds like a fantastic Thanksgiving!

Thanks buddy! Who's that kitchen coming?



Sunday - Legs

Extensions s/s Curls
80 x 12 / 80 x 12
100 x 10 / 100 x 10
115 x 10 / 115 x 10

V-Squats
2 pps x 10
3 pps x 10
4 pps x 8
5 pps x 6
6 pps x 5
6 pps x 5 drop 4 pps x 6 drop 3 pps x8 drop 2 pps x 10 pause 2 pps x 8

Front Squats
135 x 6
155 x 6
185 x 6
205 x 5
225 x 5 (little bit of a break here bull$hitting prior to this set of 5)
245 x 3
265 x 3

Singles Leg Press
1 pps x 10
1 pps +25 x 8
1 pps +25 x 8 drop 1 pps x 10 pause 1 pps x 10 pause 1 pps x 10

Leg extensions (prolonged squeeze at the top of every rep) s/s seated Calves
100 x 12 drop 55 x 12 / 70 x 25
100 x 12 drop 55 x 12 / 70 x 25
100 x 12 drop 55 x 12 / 70 x 25

Leg Curls s/s standing Calves
115 x 12 drop 75 x 12 / 160 x 16
115 x 12 drop 85 x 13 / 200 x 14
115 x 12 drop 85 x 12 / 200 x 12


Thoughts: went at it a little differently today since I had just done some heavier back squatting on Thursday. Woke up with a stiff low back today but was able to still work my front squats up to 265 x 3. My back was a little rounded on the reps though from fatigue and the soreness. Just worked on getting a real strong pump today. It was a nice variation.

Tomorrow: Cardio

[TM79]

Man, a couple of monster sessions this weekend Chris! I hear you busting out those heavy sumos. The upper session looked like Pump City alright. And imagine if you woke up everyday with your back feeling like that. Welcome to my world... Still some crazy numbers on FS given the sore back (for you, I could never do those numbers ). Great work on all of it!

[DocJekyll]

Man, a couple of monster sessions this weekend Chris! I hear you busting out those heavy sumos. The upper session looked like Pump City alright. And imagine if you woke up everyday with your back feeling like that. Welcome to my world... Still some crazy numbers on FS given the sore back (for you, I could never do those numbers ). Great work on all of it!

Thanks buddy. Ya, not enjoying the low back stiffness. This happens to me every once in a while. Just have to work through it.




Monday - Cardio Day

AM: 45 Minutes / 2.90 miles / 860 calories
PM: 45 Minutes / 2.90 miles / 855 calories


Tuesday: Back and Biceps

Warm Up
Cycle - 5 minutes
Assisted Pull-ups - Various
BW-90 x 20
BW-90 x 20
BW-90 x 20


WG Lat P/D
145 x 12
160 x 10
175 x 10
190 x 9
205 x 8 drop 145 x 8 drop 115 x 8drop 100 x 10

T-Bar Rows (V-Grip, O-Bar, 45’s)
3 plates +25 x 12
4 plates x 10
5 plates x 8
6 plates x 6 drop 4 plates x 8 drop 3 plates x 10
4 plates x 8 drop 3 plates x 8

Yates Rows
185 x 12
205 x 11
225 x 10
245 x 8
245 x 8 drop 225 x 8 drop 185 x 8 drop 155 x 10

Straight Arm Pulldowns
57.5 x 12
65 x 10
65 x 10
65 x 10 drop 42.5 x 10 drop 30 x 10

DB Curls s/s Abs
35 x 10 / 60 x 25
40 x 10 / 70 x 20
45 x 10 / 80 x 20
50 x 8 / 80 x 20
55 x 6
60 x 6 drop 45 x 6 drop 30 x 8 pause 30 x 8


Reverse BB Curls
90 x 8
100 x 7
80 x 8
Run the Rack -> 80 x 8 drop 70 x 8 drop 60 x 8 drop 50 x 8 drop 40 x 10 drop 30 x 12 drop 20 x 20

Plate Loaded Preachers
45 x 10
55 x 10
65 x 8
55 x 10 dro 45 x 8

DB concentration Curl (Arnold Style)
20 x 10
25 x 8
20 x 10


Cardio: zero. Enough of that yesterday.

Thoughts: Back is still quite stiff. Made sure to grab a lift off on All t-bar Rows after the first set. Drop set was amazingly productive for inducing a lat pump. Running the rack on reverse BB curls made my forearms hurt.

Vascularity continues to improve and things seem to keep moving in the right direction. I’ll check my measurements this weekend. I had hit 34.1 inches at the navel pre turkey week. Have to see where that stands come friday, saturday.


Tomorrow: Chest #2

[PtReyesGreg]

Awesome workouts recently Chris! Sorry to hear about the stiff low back. Like Trent and others on here that is a constant battle for a lot of us. Hopefully that passes quickly for you.

Despite that soreness you're really killing all of your workouts though. Those TBar row numbers continue to amaze me. I'm quite a bit weaker in those than on my regular BOR. Seeing what you do with them really makes me realize I need to put them back in the mix more...along with the front squats.

Nice job on the sumos a few workouts back btw.

[TM79]

Great job today Chris! Monster back and bicep session! Sorry to hear that your back is still feeling stiff. Have you tried doing any back extensions? Those usually help mine.

[RT1957]

two big days...front squat weights are really going up!!..hope the back loosens up for ya....still got a ton of back volume in with some serious Yates rows weights

[DocJekyll]

Awesome workouts recently Chris! Sorry to hear about the stiff low back. Like Trent and others on here that is a constant battle for a lot of us. Hopefully that passes quickly for you.

Despite that soreness you're really killing all of your workouts though. Those TBar row numbers continue to amaze me. I'm quite a bit weaker in those than on my regular BOR. Seeing what you do with them really makes me realize I need to put them back in the mix more...along with the front squats.

Nice job on the sumos a few workouts back btw.

Thanks buddy. Back feels great today. I think I am almost done with this bout. Happens to me once a year or so.
I love the T-bar rows - they really fire up my lats with a great stretch and a good squeeze at the top. LOL on the sumo's. They were pretty light, I was just trying to get a sweat rolling.

Great job today Chris! Monster back and bicep session! Sorry to hear that your back is still feeling stiff. Have you tried doing any back extensions? Those usually help mine.

Yes sir! I was actually do some hypers in between those rows yesterday.

two big days...front squat weights are really going up!!..hope the back loosens up for ya....still got a ton of back volume in with some serious Yates rows weights

Thanks brother! Back feels great today. I am really enjoying the lower rep front squats after my back squats.



Wednesday - Chest 2

Warmup
Various Plate Rotations, DB Laterals/Raises and light Pressing


Flat Machine Press (Outside)
1 pps +10 x 12
1 pps +20 x 12
2 pps x 8
2 pps x 6 drop 1 pps +20 x 7 drop 1 pps x 10

Decline DB Press
70 x 10
75 x 8
75 x 8 drop 40 x 16
75 x 9 drop 40 x 18

Decline Flys (Trifectas)
35 x 15
40 x 15
45 x 15
45 x 15

Flat BB Press
155 x 8
155 x 8
155 x 8
155 x 7 drop 135 x 8 drop 115 x 9 drop 95 x 9

Incline Hex Press
30 x 12 (b)
45 x 8
45 x 8
45 x

Sideways HS Incline
45 x 10
45 x 10
55 x 8
55 x 8

Cables (FST 7 7/45)
30 x 16
35 x 14
42.5 x 8
35 x 8
30 x 12
30 x 10
30 x 12

Cardio: Stairs - 22 Minutes (Intervals: lvl 65 x lvl 162)

Thoughts: slept like garbage last night and I am little dehydrated. It was a chore driving a pump today.

Tonight: Cardio
Tomorrow: Cardio
Friday: Delts

[RT1957]

Strong chest day Doc...no triceps?? are you going back to an arm day??

[DocJekyll]

Strong chest day Doc...no triceps?? are you going back to an arm day??

thanks buddy. Since I am hitting chest right now every 5 days, i skip triceps on the 2nd workout if i want to grab cardio.

[ElrondHubbard]

Poor sleep and poor hydration, and you still made for a strong workout. Don't make a habit of that, but it still shows you've built a hell of a foundation.

I just noticed your sig quote from Frank Zane. That guy is one of my BBing heros. If I'd had a build like that in my prime, my wife wouldn't have left me alone for a second!

[TM79]

Holy chest workout Batman! Love the way that one reads Chris. Good numbers and I'm sure your chest has to be feeling that one! Great job brother!

[PtReyesGreg]

Good looking workout yesterday Chris despite the crap sleep and dehydration. Under normal conditons that looks like a pump-inducing workout for sure.

[DocJekyll]

Poor sleep and poor hydration, and you still made for a strong workout. Don't make a habit of that, but it still shows you've built a hell of a foundation.

I just noticed your sig quote from Frank Zane. That guy is one of my BBing heros. If I'd had a build like that in my prime, my wife wouldn't have left me alone for a second!

Ya, just an awesome classic physique.

LOL. I hear ya there. young, sun and fun!

Holy chest workout Batman! Love the way that one reads Chris. Good numbers and I'm sure your chest has to be feeling that one! Great job brother!

thanks bro.

Good looking workout yesterday Chris despite the crap sleep and dehydration. Under normal conditons that looks like a pump-inducing workout for sure.

Thanks Greg!

Ya, i haven't been diligent enough with the water lately. I am getting to the point were i can start to feel how each variable is affecting me. Feedback.



Wednesday Night - Cardio
45 minutes / 2.90 miles / 850 calories


Thursday Morning - Cardio
45 minutes / 2.8 miles / 830 calories


Friday - Delts

Warm Up
Cycle - 5 Minutes
Various Plate, DB Laterals / Raises etc - about 100 reps

Seated OHP (Smith)
90 x 12
110 x 10
110 x 10
130 x 10
150 x 7 drop 110 x 12
150 x 6 drop 70 x 12

Seated Rear Delt Raises
35 x 12
40 x 12
45 x 10 drop 25 x 20
45 x 10 drop 25 x 20

Standing Rear Cable Flys
20 x 10
25 x 8
25 x 9
25 x 8 drop 20 x 9 drop 15 x 10 drop 10 x 12 drop 5 x 20

Front DB Raises
40 x 10
45 x 8
50 x 8 drop 35 x 8 drop 25 x 8

Cable Laterals (Behind the Back)
10 x 12
15 x 10
20 x 8
15 x 10

DB Laterals
20 x 12
25 x 12
30 x 10
35 x 8
Run the Rack ->>> 40 x 6 drop 35 x 6 drop 30 x 6 drop 25 x 6 drop 20 x 8 drop 15 x 10 drop 10 x 20

DB Shrugs s/s Abs
80 x 12 / 70 x 25
100 x 12 / 80 x 22
110 x 12 / 90 x 18
120 x 10 / 90 x 20

HS Shrugs
3 pps x 12
4 pps x 8
4 pps x 8

Cardio: Stairs - 22 minutes - Intervals @ LVL 65 x LVL 162

Thoughts: Still sleeping like a bag of sh!t; but this mornings session was still really good. Vascularity and leanness are changing by the day now. I probably didn't have to do the 6th cardio session of the week today; but i know with the coming leg focus cardio will be almost non-existent. Plus i am taking the kids into NYC tomorrow - I am sure the foodz will be flowing. I am primed for a cheat so, all should be good. It should be interesting to see where my numbers come in tomorrow.


Saturday: Legs
Sunday: Chest 1 and triceps

[DocJekyll]

Saturday - Stat Update

Weight: 210
Navel Tape: 33.5
Calipers (Avg of 6 readings for each spot) -> 7-8%
Navy Method: 9.5%
Lets call it 9%
Mirror is confirming that I am sub 10%.

I am at the point were my body is changing daily based on the previous days intake. This is when it starts to get fun. i am going to continue along with the extreme low fats and focus hard on consistently increasing my protein and carbs. I would like to start adding some scale weight now while keeping these body fat numbers. I will probably have to throw a cheat meal in every 3 - 4 days now (starting today - yum!). Will have to see what transpires.




Saturday - Legs
Warm Up
Cycle - 5 minutes

Leg Extensions s/s Leg Curls
100 x 12 / 100 x 12
115 x 12 / 115 x 12
115 x 12 / 115 x 12


Squats
135 x 10
185 x 8
225 x 10
275 x 10
315 x 6
315 x 6
275 x 8
225 x 10

Front Squats
185 x 8
205 x 7
225 x 6
245 x 3 drop 135 x 10

RDL’s
185 x 10
205 x 8
205 x 8
205 x 8
Went much lighter today on RDls and really exaggerated the focus on my hamstring activation. I was toast after squats anyway.

Single leg Press
1 pps x 20
2 pps x 12
3 pps x 10
3 pps x 10 drop 2 pps x 12 drop 1 pps x 20

Leg Extensions s/s Seated Calves
110 x 12 / 70 x 20
115 x 12 / 70 x 20
120 x 12 / 70 x 20
130 x 12 drop 70 x 12

Lying Leg Curls s/s Standing Calves
80 x 12 / 160 x 14
85 x 10 / 180 x 12
90 x 12 / 200 x 1
90 x 12 drop 65 x 12
95 x 10 drop 65 x 10

Thoughts: Went to a different gym this morning so that I could get an hours head start on the day. Really just focused on squatting. Kept back squats in the higher rep ranges and then went heavier with fronts.

Tomorrow: chest1 and triceps

[RT1957]

Strong shoulder yesterday Doc...I've been very busy the last few days so I haven't had a lot of BB.com time....Big leg day squats adding reps at 315!!...hope the cheat was a good one...I'm sure in NYC there's plenty of options!!!

[DocJekyll]

Hey guys. Hope All is well.

Just wanted to let you all know that I’m probably gonna be the next to jump ship again from here. Love the comeraderie that kinda still exists here. But unfortunately the site is kinda dead.

I’ll be keeping my Personal logs and posting a lot on my IG story. Feel free to meet there.


Good luck guys! Keep ****ing killing it.

[TM79]

Oh man, another one bites the dust... Man, sorry to hear that Chris. I'll definitely catch you on IG. This site has been frustrating to me for a long time (outdated format, spam, etc.) and after the last couple of months when I've been crunched for time it has been a heck of a mental battle just to log in at all. Long story short, I understand. I'll catch you on IG brother.

[RT1957]

I know where to find you...

[fittofattofit]

Turkey Day - Legs

This is a like a tradition for me. We always celebrate Thanksgiving in New York...... Go out for dinner, have a huge steak, potatoes, some red wine, wake up, meet the boys at the gym for leg day, go home and eat all day long. One of my favorite days of the year, from start to finish. Hope yours is as well.

^^^^ just love this ... training, eating, family and friends
Sorry bI've been missing in action here but I've been keeping track with your comings and goings on IG. Family is looking great and the kids are all growing up ... has to be all the good food
You have been looking massive in your latest pics ... really big, dense and vascular and definitely no higher than 10% IMO. It's hard to imagine that you've only been back at it hard for maybe 4 months but muscle memory and work ethic pays off. Volume on all of the sessions is huge but you're also matching it with some damned heavy lifts ... 335 squats, 335 deads, 265 FSs and 245 Yates rows for volume
Killing it and looking great Chris