Challenge 4 (C4): Friends don't let friends atrophy

[PulgasStrongMan]

To all current and prospective "Challengers" :

Welcome to the four installment of the "Challenge" [C4 for short]. Below are the guidelines for the forum. It will run from July 1st through September 30.

1) You must have a C4 goal stated clearly in your bodyspace profile. Goals need to be realistic, specific, challenging, measurable and proximal to one's current state of being, i.e. "I will increase my squat from 350lbs to 400lbs for 10 reps" or "Over the next three months, I will gain 5 lbs of muscle" or "I will reduce me body fat from 18% to 15%" or "I want to add 3/4 of an inch to my biceps and a half inch to my calves" ... you get the idea.

2) You will need to post some progress pictures in your bodyspace area at the beginning of the challenge and another set at the end. There have been some sensations of competition during previous Challenges, so you may find it wise to post new photos as we go along for a bit of a "reality check" to make sure that what you are up to is working [monthly would be a good rhythm]. It is also encouraging to have others in the Challenge chime in when new progress pics are posted. This is generally where the greatest help is given. Advice about pictures: Try and make sure that the lighting/location where you take your progress pictures is the same one set to the next and that the pose that you choose during your pictures is the same one to the next too.

3) You must post your updated measurements and/or lifting stats [depending on what goal you set]. Please pay particular attention to those stats you'll be working on.

4) This is all about motivation and helping each of us meet out goals. The concept here is accountability; in a multitude of counselors there is wisdom. You may encounter an opinion about diet, supplement or training routine that is different than what you have understood before. There are a lot of good tips to be exchanged and experience shared. Take them or leave them. Stay pliable and open minded.

This variety of forum has been going on for nearly a year now with many of the same participants, but we do welcome those invited by current/previous participants and others who think interacting with a smaller group regularly about your goals, diet and workout routines would be helpful in getting where you want to be. This is the link to our previous Challenge if you are coming across this thread and are curious about what this is about.

http://forum.bodybuilding.com/showth...hp?t=106745231

If you are hopping in, post an introduction and what you are thinking about in the way of goals for yourself for the remainder of the Summer.

Thanks!
Brian

[GeminiJedi]

Sweet! Umm...Trixter and I have a 15 week program to start in about 3 weeks, should even out some of my symmetry issues, hopefully gain some size on my shoulders and arms and lats, calves. Looking to gain at least 7 lbs of muscle....more details to come after my show in 13 days.

[Kion]

I'm in. I have a gym membership that I can use now, long story about it. I plan on following Madcow's and see how that treats me. I'm starting it this Monday. My goals are by the end of the summer to hit 150 bench, 260 deadlift and 240 squat at least. I haven't squatted for a while but I was upto 235 before I injured myself and I responded pretty well with squats so hopefully I'll hit something higher then 240 in 12 weeks.

[fightgravity]

Originally Posted by PulgasStrongMan

To all current and prospective "Challengers" :

Welcome to the four installment of the "Challenge" [C4 for short]. Below are the guidelines for the forum. It will run from July 1st through September 30.

I'm in - C3 was really great and motivational. I haven't assessed final status - 1 more day to go, but definitely am up for a new set of goals.

DJ

[beefyemt]

Not sure what my goals will be for this round. I'm not quite where I want to be yet for C3 goals. I'll think on that one. Will post some pics shortly. It sure seems like I should look a lot more lean with as much weight as I have lost. I'm sure I will be more efficient with my next cut. This has been a little trial and error.

[digger711]

I'm in! Will get specific later this week but I want to gain some size still while maintaining or cutting BF%. The baby's here now and we're getting to our "new normal."

My wife has been reading the B4L stuff and I think she's getting into this too (not the challenge but fitness etc.) She's talking about creating a bodyspace page too. Hopefully she'll make an appearance here soon.

This is non-body related goal but maybe you guys can keep me accountable: I'm starting to try to increase my revenue streams at home and looking at getting PT certified to train folks on the side. So to that: I'd like to get the CPR training done and be about ready to take the test by close of C4. I'm thinking about doing the ACE cert to start and later maybe getting the NASM.

I can't wait! I know that C4 will be better for me than C3, hope it is for all every else too!

[PulgasStrongMan]

Originally Posted by Kion

I'm in. I have a gym membership that I can use now, long story about it. I plan on following Madcow's and see how that treats me. I'm starting it this Monday. My goals are by the end of the summer to hit 150 bench, 260 deadlift and 240 squat at least. I haven't squatted for a while but I was upto 235 before I injured myself and I responded pretty well with squats so hopefully I'll hit something higher then 240 in 12 weeks.

Kion - Glad to hear about the gym membership bro!

[PulgasStrongMan]

Hey guys - new goal for C4 was easy: Just keep packing on the muscle: 5 more lbs of mass/muscle by the end of September. Doable and easy to track. I'll stay the course with the current diet which I have been at now for nearly two months:

Calories: 3627
Protein: 302g
Carbs: 409g
Fats: 87g
33% Protein, 45% Carbs and 22% Fats.

I might add more carbs a bit later and back off on the protein, but I am hanging with it as is for the next few weeks.

This week's workout is below. My workouts are brief, but intense. I have a workout partner and we are generally done with weight training in 40-60 minutes. The briefer the better. "Weight training is just like getting a sun tan." Short brief exposures and then get out of there and then give yourself a chance to grow. Long workouts result in over training just like staying in the sun too long can result in a burn. I do not do generally more than 5 movements in a weight training session. I pick them carefully and mix them up regularly. I would rather have a 30 minute workout that torches the muscle group I am working than a 90 minute workout that feels like a marathon. I have discovered that more is not better when it comes to this, but exactly the opposite. I also make sure that momentum is not in on what I am doing. Reps are slow and controlled so that ALL the muscle fibers are recruited for the movement and the joints and ligaments are not being bounced on. Momentum is not my friend [thanks for that advice Mark Mentzer, HIT Training]:

Monday
Abs and Core/Major Aerobics
[4 Sets of each]
Oblique Plank vs Flat Plank
Hanging Crunch vs Oblique Crunch
Ball Crunches
[30 minutes of shirt soaking aerobics, Run, Stair Mill or Recumbent Bike on a high setting]

Tuesday
Chest and Biceps 2 x 15
Dips
Preacher Curls
Decline DB Press
Seated DB Curl
DB Incline Press
[20 minutes light aerobics, i.e. eliptical, stair mill at a low setting]

Wednesday
Legs: 2 x 1 5
Weighted Walking Lunges [2 Warm up ? no weight]
Leg Extensions
Seated Calve Raises
Bar Bell Squat [1 Warm up set]
Leg Press
20 minutes light aerobics [as mentioned above]

Thursday
Back and Triceps 2 x 15
Close Grip, Palms Forward, Pull Ups
Cable Push Down
Wide Grip Chest Supported Row
DB Pull Over
Weighted Bench Dips
20 minutes light aerobics [as mentioned above]

Friday
Abs and Core/Major Aerobics
3 Sets
Floor Wipes [165lbs]
Decline Set Ups [Weighted] vs Ball Crunches
Oblique Plank vs Flat Plank
30 minutes of shirt soaking aerobics [as mentioned above]

Saturday
Push Pull: Shoulders/Traps:
HIT 2 x 15
Smith Machine Behind the Neck Mil Press [1 Warm Up]
Incline Rear Delt Cable
Upright Rows
DB Seated Side to Front Lateral
DB Shrug
20 minutes light aerobics [as mentioned above]

Sunday
Stretching/ More Shirt Soaking Cardio [generally an outdoor run of about 3 miles] See the video clip on my bodyspace page for an idea about what I do for a the stretching routine ... I do more than what is there, but the bulk of the movements I got from that video.

Be relentless guys ...
Brian

[trixter747]

After my shoddy performance with C3 I feel that I need to really redeem myself this time around with C4. The plan this time around is to start off by weening down off most of my supplements except the very basics (protein, glutamine, 3SIXTY5, Xango) until GJ is done with her show on the 12th. After that, its game on! My last PH cycle really only served to increase my strength and I've been in PCT a week already. I had veeeeeeeery minimal shutdown, so at this point I'm just enjoying the benefits of the natural test booster, which should also be done in the next couple weeks.

As I've mentioned before, GJ and I will be starting a 15 week "Pendulum Bodybuilding" (Full article found here: http://www.t-nation.com/readArticle.do?id=459408) program on the 14th (13th is her much anticipated cheat day :P). Doubt I'll be on any PHs this run since I don't plan to add them in until the last 30 days of the 15 weeks, so that'll be more around when C5 starts, but I may get antsy and start that run in Sept.

Diet wise I'm going to be meeting with my boss at Max Muscle (yes, I work there now) and put together a diet plan with him. He's been in the bodybuilding industry for 30 years both as a competitor, trainer, and head judge at competitions. I wish I had some of his show photos as they're quite impressive. Once we have that in place I'll pretty much be running what he recommends since at this point I'm having more error with my trials when it comes to bulking trying to figure out how to adjust for the extra 20lbs I've put on now.

As for goals, based on where I am now, here's where I'm shooting for (Set 'em high, right?:
Weight: 191.5 (Goal: 215lbs)
Bodyfat: 12.5% (Goal: <14%)
Chest: 41.8 (Goal: 45")
Arms: 14.3 (Goal: 15.25")
Hips: 34" (Goal: <36")
Waist: 32.8" (Goal: <35")
Thighs: 24.5 (Goal: 28")
Calves: 15.5" (Goal: 16.25")
Forearms: 12.5 (Goal: 13")
Shoulders: 52 (Goal: 54")

I know some areas I'm just plain gonna add size that I don't want during the bulk, and I'm anticipating some water weight gain from it, too. So its a new diet, new training method, no idea what to expect. Optimism is high at this point. ...ok, so that wasn't as long of a post as I thought it'd be. Meh.

[TejasT]

Hello all,

I've been looking for a group around here to help keep me motivated. I hope you don't mind me joining you all.

I'll post some progress pictures tonight, as well as update my profile. My goals are:

- Go from 198 lbs to 190 lbs
- Get down from around 18% body fat to 12%
- Do 100 bodysquats without rest (w/good form)
- Do 50 pushups without rest (w/good form)
- Do 15 pullups without rest (w/good form)
- Do 100 situps without rest (w/ good form)

Wish me luck . . .

[PulgasStrongMan]

Hey guys ... just posted progress pics. Let me know what you think. Need to coach the workout partner on using the camera some. Unfortunately a lot of the pictures he took of me today were too fuzzy to use [crap!]. Got the "300" face going for the profile avi ... thought you'd find that entertaining. There was also some video of me taken this morning. As soon as the workout partner gets that posted on YouTube, I'll through it up on my bodyspace. He caught me doing some of the Back and Tricep workout this morning.

Cool!
Brian

[beefyemt]

Awesome job Brian. Bigger and leaner! What more can you want?

Originally Posted by PulgasStrongMan

Hey guys ... just posted progress pics. Let me know what you think. Need to coach the workout partner on using the camera some. Unfortunately a lot of the pictures he took of me today were too fuzzy to use [crap!]. Got the "300" face going for the profile avi ... thought you'd find that entertaining. There was also some video of me taken this morning. As soon as the workout partner gets that posted on YouTube, I'll through it up on my bodyspace. He caught me doing some of the Back and Tricep workout this morning.

Cool!
Brian

[fightgravity]

Awesome progress in C3 guys (and gals)... Let's rock in C4.

My post-3 pre-4 pix are up. To those struggling with photos: get out of the bathroom the light is terrible! Cheers, and have a great July 4 holiday, all!

DJ

[trixter747]

This is my first time experimenting with Giant sets. I got the idea watching Dennis' Wolfs movie Hungry Like A Wolf (http://www.youtube.com/watch?v=ny1C6HBaF5w) where he's prepping for the 2007 New York Pro training with Milos Sarcev (http://www.milossarcev.com/). I know most people think "Oh, giant sets, that's 3-4 exercises per rotation, right?" Uh, well typically, yes, but these go much further than that. Of course we had to go late to make sure the machines and benches would be vacant. GJ's having the breakdown I've been warned about for most competitors their first shows in the last week when the panic and such sets in. I think this is just stressing her out and fatiguing her the most at this point. Consequently after she got through the first rotation, which is a bit lighter as they are progressive, she was done. I did at least one time through the second rotation (3 total per day) and I gotta say that I am hooked on these! I think they're just the shocker I need right now. Still some guess work, so I could've gone a little heavier, but the goal with these is the form and squeeze to stimulate the muscle fibers, not going heavy for the nervous system. So tonight was chest. Every exercise below was done for 1x10 and the only rest was as long as it took to walk to the next station which was all setup in advance. Anything with a + I'll be sure to go a bit more on next time. Also, I started into these cold. The first couple exercises are done extra slow and light to get them stretched and warmed up a litte.

Chest: Rotation 1
Cable Crab Flies: 35+
Dips (Elbows Wide): Bodyweight
DB Incline Flies: 20s
Flat BB Bench: 95+
Incline BB Bench: 70
Decline BB Bench: 95+
Flat DB Flies (Slow): 15s
Machine Incline Press/Fly: 90
Low Incline Smith Press: 50+
Incline Smith/Rack Power Press: 70

Rotation 2 (3rd would be the same but slightly heavier)
Flat Negative BB Bench: 115+GJ Pushing
DB Decline Around The World: 15s+
Smith Incline Press (Touch Chest): 50+
Machine Flat Bench: 120
Hammer Decline Press: 90+
Hammer Flat Press: 70+
Hammer Incline Press:50+
Flat DB Flies (Quick): 20s
BB Press (Quick) 1x 20/Fail: 55

Tomorrow is Back and its a bit of a doozy. The gym we frequent doesn't have all the machines used, so I either need to get creative or find another one that does have them. The benefits of an all-club membership...

[PulgasStrongMan]

Originally Posted by trixter747

This is my first time experimenting with Giant sets. I got the idea watching Dennis' Wolfs movie Hungry Like A Wolf (http://www.youtube.com/watch?v=ny1C6HBaF5w) where he's prepping for the 2007 New York Pro training with Milos Sarcev (http://www.milossarcev.com/)...

That looks pretty cool ... I'll have to put something together like that based on the equipment my gym has got. When I am in the gym [usually 05:00 AM], there are not too many folks around and I could perhaps get away with hogging up the equipment.

Thanks for throwing that up, I am defiantly going to give that a try!

I have watched Sarcev before and always get great ideas from him for workouts.

Keep it going Trixter!
Brian

[Kion]

Sorry for the lack of updated pictures, my camera broke a couple of weeks ago and I need to get a new one. Hopefully I'll get one in the next week or two. I've got one on my camera but it takes pretty crappy pictures.

Well I've finally decided on my workout for C4. I'm aiming for a whole body workout, but hitting a particular body part just a little more. I'm rotating these workouts so ABC for week once ACB Week 2 etc. Barring any injury, I have pretty high hopes for this routine. It's shorter then compared to my previous workout schedule but I'm hitting everything more this time around.

Workout A Focus on the Legs:Squat 3*5 Bench 4*6 Rows 4*5 Tricep Extension 4*10 Lunges 4*6 Situps 4 Sets

Workout B Focus on the Back and Shoulders Deadlift 2*5 Incline 3*6 Military Press 3*6 Rear Delt Flies 3*8 (Switching between Machine and Free Weight RDF) Shrugs 3*8

Workout C Focus on the Chest Squat 3*5 Decline Bench 3*5 Pull-ups 3 sets Flies 4*8 Bicep Exercises Not set in stone, but whatever it is 3*6

[PulgasStrongMan]

Originally Posted by Kion

Sorry for the lack of updated pictures, my camera broke a couple of weeks ago and I need to get a new one. Hopefully I'll get one in the next week or two. I've got one on my camera but it takes pretty crappy pictures.

Well I've finally decided on my workout for C4. I'm aiming for a whole body workout, but hitting a particular body part just a little more. I'm rotating these workouts so ABC for week once ACB Week 2 etc. Barring any injury, I have pretty high hopes for this routine. It's shorter then compared to my previous workout schedule but I'm hitting everything more this time around.

Workout A Focus on the Legs:Squat 3*5 Bench 4*6 Rows 4*5 Tricep Extension 4*10 Lunges 4*6 Situps 4 Sets

Workout B Focus on the Back and Shoulders Deadlift 2*5 Incline 3*6 Military Press 3*6 Rear Delt Flies 3*8 (Switching between Machine and Free Weight RDF) Shrugs 3*8

Workout C Focus on the Chest Squat 3*5 Decline Bench 3*5 Pull-ups 3 sets Flies 4*8 Bicep Exercises Not set in stone, but whatever it is 3*6

If your reps are that low as they appear, I'm sure you are making them heavy ... stick with it and see if it gets you where you want to be bro. The body is generally capable of lifting more than the mind thinks it can, so push yourself!

You do not have any appearance goals listed in your profile, i.e. add a 1/2 to the biceps, reduce body fat by 3%, etc., but taking monthly pictures have always been a critical reality check for me in knowing if what I am doing is having the desired effect. And, if you have been seeing my avi's of late, it can be a bit of fun goofing off in front of the camera.

My workout partner and I were having a discussion about this just this past week. In my experience the body and metabolism are kinda like a large ship with a proportionally tiny rudder. You can spin the wheel in an effort to change the ships course, but the direction doesn't change instantly like a car's does. It takes a while. Whether it is diet, workouts or supplements the results of whatever change you make may take a couple of weeks or even a month before it is apparent. It is all about being consistent with what ever you decide to do and then evaluating what is going on after a good incubation period.

If you see progress pics as a tool instead of thinking that you are buying into some "mentality of vanity" it is a lot easier to step in front of the camera.

Continue to be relentless dude ...
Brian

[trixter747]

That's it, I'm addicted to these! GJ and I are now talking about doing this style of training for a month straight in the future after the pendulum training. If you've never trained with massive giant sets, you should really give it a try! I know GJ had a wonderful time showing off for the boys at the gym. One in particular was quite stunned hearing she was doing giants, but I'm sure she'll post of that... Anyhow, here are the stats for tonight's session with some amendments based on equipment available. Again, 10 reps of everything:

Back: Rotation 1
Close Grip Front Pulldowns: 100
Prone DB Rows on Incline: 35s
Prone DB Shrugs on Incline: 35s
Seated Shrugs Machine: 90+
Bent Over Rows (On platform, extra deep): 70+
BB Bent Rows: 135
Rack Pulls (Flared Lats): 155+
BB Shrugs: 155+
Bent DB Rows (Leaned Against Wall): 45s+
Prone Grip BB/Smith Rows: 90+

Rotation 2
T-Bar Rows (Parallel Grip): 70
T-Bar Rows (Wide Grip): 70
Lat Pulldowns To Front (Machine): 130
Hammer Strength Row (Close Grip, Max Seat Height): 90+
Hammer Iso-High Row: 110+
Parallel Grip Lat Pulldown Machine: 130
Seated DB Shrugs: 60s+

Rotation 3
Wide Grip Front Lat Pulldowns: 90+
Close Parallel Grip Front Pulldowns: 100
Partial Behind Neck Lat Pulldowns: 90
Med Width Parallel Grip Front Pulldowns: 100
Leaning Cable Straight Arm Lat Pulldowns (Full ROM): 100+
Close Grip Seated Rows: 100
Parallel Grip Assisted Pull-ups: -110+ (Fatigue Started To Hit Here)
Reverse Grip Seated Rows: 90
Wide Parallel Grip Seated Rows: 90
Full Wide Grip Asst Pull-ups: -130
Seated Rows w/2 Horseshoe Handles: 80
Narrow Width Front Lat Pulldowns: 80
Rotary Lat Pulldown Machine: 70
Med Width Parallel Grip Seated Rows: 70

Absolutely loved this session! If you haven't had a chance to watch the youtube videos, you might want to! I very much like how the flared lat rack pulls hit the lats. At first I thought it was going to be hard on my low back with the upper thoracic arched but it was not at all the case. Probably would be different if I was going heavy, same with the behind-neck partial pulldowns. At any rate, tomorrow is arms which will be a very tiring workout. You'll see why...

[GeminiJedi]

Yes, I believe his reaction was "Giant sets? Oh F***!" with the undertone of "That's pretty awesome, I don't think I've seen a chick go that hard core." So that made me feel good. I guess I need to remember how good it feels to show off a bit in the gym and take that to stage with me. Four more days, and I will solidify my C4 goals. I know for SURE I need more size in my shoulders, lats, glutes and calves, so those will be my main focus. Details to come after my show, because I need to get through that first.

[fightgravity]

GJ - To quote Uma Thurman: If you got it, flaunt it! Let the guys be jealous ... And good luck in the comp!

All - great Yahoo story today: Study shows value of food diary in losing weight .... http://news.yahoo.com/s/nm/20080708/hl_nm/diet_diary_dc : "Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.

I discovered the benefits of a food diary in C3 - about time, eh? The article didn't mention that keeping an exercise log is also just as powerful. But nice article in any case.

[trixter747]

Upped the intensity tonight and went a bit closer to failure on most everything. I wasn't able to finish my very last set for full reps and was absolutely spent. It feels fantastic!

Shoulders: Rotation 1
Bent Over X-Cbl Laterals: 30
Standing X-Cbl Laterals: 30-
Seated DB Presses (Slow): 40s
Standing Bent Over DB Laterals (Quick): 15s
Seated DB Front Raises: 15s
Seated DB Laterals: 15s
Seated Bent DB Laterals: 15s
Standing BB Front Presses: 60
Shoulder Width Upright Rows: 50
Cable External Rotations: 25
Cable Straight Arm Front Raises: 25
Cable Upright Rows: 65

Rotation 2
Standing Around The Worlds (Lateral First/Power Up, Slow Down): 12.5s
Standing Around The Worlds (Opposite Direction): 12.5s
Bent Over DB Laterals: 12.5s
Slow Lateral/Front Back and Forths: 12.5s
BB Front/Back Shoulder Presses: 20

Rotation 3
Hammer Machine Uni-Lateral Shoulder Presses: 70
Standing BB Front Presses: 60+
BB Shoulder Power/Rack Presses: 65
Smith Shoulder Presses Triple Drop 3x10: 60/40 (spotted)/20x7 (Total Failure)

[GeminiJedi]

Originally Posted by fightgravity

GJ - To quote Uma Thurman: If you got it, flaunt it! Let the guys be jealous ... And good luck in the comp!

Thanks!! It's a trip, and depletion SUCKS I'm just glad that I've married such a patient man because if I was him I'd make me stay in a hotel or somewhere else this week LOL

[mikschu]

Just thought I'd stop in and say hi. I don't think I'll be in c4, things are getting kinda busy with me. I got sick during the last week of c3 and didn't post for a while. You guys all made some awesome progress in c3 and have some great goals for c4. Ever since I got sick my diet has sort of been sporadic. While I was sick I was basically on a 2-3 day fast, not eating anything for the first 2 days at all, then cheerios for a couple days until I could eat other things again. Then when I got better I had so much intense cravings that I just had to eat everything for a couple of days. Now I'm sort of changing my goals and mentality for eating: food is energy, I'll perform much better if I just eat. For the last couple of months I got kind of focused on making my abs pop, and they were starting to kind of nicely. Now though I look at my lifting stats and realize I haven't really made any progress. So I'm just going to eat more and focus on performance rather than appearance. It's a lesson I have to keep learning over again. It's happened to me many times in the past and I seem to always fall back into it. I just need to remind myself to be consistent and stay with my goals even if I feel too fat to keep eating, because usually that's just mental anyway.

[PulgasStrongMan]

Hey Mikschu!

Glad to have you in on C3 bro. Do what you gotta do, stay focused and feel free to pop back by if you feel you need some motivation.

Brian

Originally Posted by mikschu

Just thought I'd stop in and say hi. I don't think I'll be in c4, things are getting kinda busy with me. I got sick during the last week of c3 and didn't post for a while. You guys all made some awesome progress in c3 and have some great goals for c4. Ever since I got sick my diet has sort of been sporadic. While I was sick I was basically on a 2-3 day fast, not eating anything for the first 2 days at all, then cheerios for a couple days until I could eat other things again. Then when I got better I had so much intense cravings that I just had to eat everything for a couple of days. Now I'm sort of changing my goals and mentality for eating: food is energy, I'll perform much better if I just eat. For the last couple of months I got kind of focused on making my abs pop, and they were starting to kind of nicely. Now though I look at my lifting stats and realize I haven't really made any progress. So I'm just going to eat more and focus on performance rather than appearance. It's a lesson I have to keep learning over again. It's happened to me many times in the past and I seem to always fall back into it. I just need to remind myself to be consistent and stay with my goals even if I feel too fat to keep eating, because usually that's just mental anyway.

[trixter747]

I had a massive pump going and holy cripe a good burn! Yeah, it was a lot of running around and quick swapping handles while the other lifted, but since we went late last night there weren't any problems getting through it. Go ahead, count how many exercises are in this one...

Arms: Rotation 1 (10 Reps Of Everything)
Tricep Pushdown Machine (Pronated Grip): 180
Machine Curls (Light/Squeeze Top): 70
Close Grip BB Bench: 95
Seated Alt DB Curls: 30s
Cable Pushdown (Straight Bar/Close Body/Elows Out): 120
EZ Bar Curls (Standing/Stop at Bottom): 55
Seated EZ Bar Close Grip Overhead Ext: 55
Seated EZ Bar CG Preacers: 55
EZ Bar CG Nose-Breakers: 55
Assisted Dips: -80lbs (Good and warmed up, pump kicking in now)
Low Cbl Curls on Incline Bench: 75
Seated Rope Extensions (Same Bench): 85
EZ Bar Curls (Back To Wall/Pad): 55
V Bar Tricep Pushdowns: 90
Seated CG Reverse Preacher Curls: 55
Seated 1 DB Overhead Extension: 60
EZ Bar Curls Lying Prone on Incline Bench: 55 (These Hurt Good!)
Tricep Kickbacks (Both Arms Simultaneously): 20s
Seated Straight BB Curls (Pause On Thighs): 50 (Starting to burn now)
Wide Pushdowns (Longbar, hands not on angle): 90 (Used the lat pulldown)
Wide Grip Cable Curls on Decline Bench: 85
Rope Pushdowns on Decline Bench: 85
Behind Head Curls on Lat Pulldown (Keep Elbows In!): 70
Reverse Grip Pushdowns: 70
Seated Hammer Curls: 25s
Overhead 2 DB Hammer Extensions: 20s (needed a spot on last 2)
Lying Cable Curls on Seated Row: 70 (Bent legs, these are hard!)
Cable Extensions (Prone Grip): 70

If anything was too light I just make sure to hold the squeeze for a moment longer to make up for it since I didn't have time to keep shuffling weights. I had a great sweat going by the end and was a little winded. There are 2 other rotations, both shorter and do only bicep/tricep, but we didn't get to it. After GJ got through her turn it was late and we needed to get home, feed her, and get another coat of pro-tan on and let it dry before bed. I'll let her post her numbers herself.

Blissfully intense workout! Didn't get to any of the leg days since she's off today to recover and aside from a little coffee this morning only getting additional water from iceberg lettuce... Plenty of whole food otherwise though. Ahh, the joys of day-before competition diets...

[GeminiJedi]

LOL Ok, not really. Well, really. I've eaten so much more food today than I have in a day in like 6 weeks! I feel like a whale! Well, that might be a bit of an exaggeration. Still, my stomach isn't this big!

Tomorrow is show day and my official end to C3! I will have to weigh myself, but I'm thinking I'll be 107-108lbs for the show, and 11-11.5% bodyfat. I know it's all still hanging around my ass, but c'est la vie! One of my goals for C4 (KABOOM!!! LOL) is to fix that as part of my quality mass gain. I really want to take next week off of the diet, and as many days as I can stand away from the gym. I say "as many days as I can stand" because I know by Thursday I'll be DYING to get back to the weights!

I'm curious how my bulking phase will work. I can't go uber crazy because I have a customer appreciation day to work in a month at the local Max Muscle store. After that, however....

[PulgasStrongMan]

Originally Posted by trixter747

I had a massive pump going and holy cripe a good burn! Yeah, it was a lot of running around and quick swapping handles while the other lifted, but since we went late last night there weren't any problems getting through it...

Dude - that looks like a scream! While it looked amazing in the YouTube link, I am wondering if I might torque my fellow gym patrons trying to keep a path clear to get through that many sets one after another... Keep it going!

Originally Posted by GeminiJedi

LOL Ok, not really. Well, really. I've eaten so much more food today than I have in a day in like 6 weeks! I feel like a whale! Well, that might be a bit of an exaggeration. Still, my stomach isn't this big!

Tomorrow is show day and my official end to C3! ...

GJ ... congrats on sticking it out and doing all that you did to prep for the contest. It has been interesting hearing about your battles and what you have been going through. I'm sure that the show will be an amazing experience and your progress will be nothing short of ... "KABOOM"

Look forward to seeing how things went ...
Brian

[PulgasStrongMan]

Hey guys ... below is what I am tackling with the workout partner this coming week. Being inspired by Adam and his "Giant" sets, I thought I'd throw something together with a similar flavor that would work in my gym. On all days except ab days, there will be two different three movement circuits. My workout partner will go through it one exercise to the next, and then I'll go through. It makes basically two loops each through the two circuits each day - no chat, no breaks until the circuit is done. I'd love to do "Giants," but I know it would be impossible to hoard that much equipment at the hours that I am there.

I was quite pleased with this past week. Flying solo this past week, but I did manage with proceed with some surprising intensity. There was some post muscle soreness that would lead one to believe that something was going right with the 3 x drop sets I was doing. I also bumped up the intensity in the aerobics department this past week too and shed a couple of lbs without even trying.

Cool!
Brian

PS: GJ's pics are up from her contest and she looks amazing. Congrats!

=========================

Monday: 3 Set Circuit
Abs and Core

Hanging Crunch/ Oblique Crunch
Flat Crunches [w/medicine ball]
Flat Plank

Tuesday: 2 x 15 Circuit
Chest and Back

Circuit 1
Pull Ups [close grip/palms in]
Dips [Elbows out]
Weighted Push Ups [Plate over the Shoulder blades]

Circuit 2
Incline DB Press
BB Rows
Chest Supported Row

Wednesday: 2 x 15 Circuit
Legs

Circuit 1
Smith Machine Squat
Hack Squat
Leg Press

Circuit 2
Leg Extensions
Weighted Walking Lunges
Seated Calve Raise

Thursday: 3 set Circuit
Abs and Core

Floor Wipes
Decline Set Ups [Weighted]
Ball Crunch [Weighted]

Friday: 2 x 15 Circuit
Arms

Circuit 1
Reverse Grip Pull Downs
Tricep Push Down
Bicep Cable Curl

Circuit 2
Incline Seated DB Curls
Skullys
Bench Dips [Weighted]

Saturday: 2 x 15 Circuit
Shoulders/Traps:

Circuit 1
Smith Mach Behind the Neck Mil Press
Smith Mach Upright Rows
Smith Mach Shrugs

Circuit 2
Incline Rear Delt Cable
Shoulder Raise Machine
Front to Side DB Raise

[trixter747]

Looks good Brian! One thing you may try instead of the seated dumbell curls on arm day is to try them prone on an incline bench with an EZ bar or the dumbells still. I found these extremely effective since you can't get momentum plus with the arms forward you can't cheat yourself by pulling the bar closer to your body. They're a definite favorite of mine now!

[Kion]

I've finally got some updated pictures in my profile. I think my back shows some some progress, although I've put on a little more weight then I wanted between some pictures. Some of it's water though as I've introduced carbs into my system and I'm drinking a lot of milk but I want to watch this though, the weight gain. My legs need a lot of work I know that much.