12.15.12
Legs!
Lying Leg Curls
70 x 20
90 x 15
130 x 10
150 x 8
165 x 6
165 x 6 + 25 partials
Box Squats (very explosive, 45 seconds rest between each set)
315 x 10 x 5
Leg Extensions/Power Squat HS Machine (45 seconds rest)
15/7 pps x 10
x 4 sets
Leg Extension Dropset
20-10-10
Barbell RDL (using 25s, deep stretch, hard flex at top)
210 x 3 x 10
Awesome leg session. Leg curls pumped my hammies up a ton as usual. Box squats were a nice change, especially done explosively and with such short rest. The goal was to make every rep as explosive and fast as possible, no grinders! The leg extension superset/power squat pumped up my quads a TON and the dropset finished them off. The RDLs, as always, were a nice finisher, really stretching out my hammies and giving them a good pump as well.
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Thread: Journey to a natural pro card
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12-15-2012, 07:29 AM #571
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12-16-2012, 05:04 AM #572
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12-16-2012, 07:19 AM #573
12.16.12
Chest/Shoulders
Incline Dumbbell Press
30 x 15
50 x 8
60 x 8
70 x 8
85 x 8
95 x 8
110 x 8
120 x 8
130 x 7
Reverse Band Flat Bench (mixed grip)
3 x 5 at 335
2 x 5 at 315
Incline Smith ('piston reps')
1 pps + 35 x 3x12
1 pps + 25 x 12
Flat Dumbbell Press (deep neutral grip stretch, hard flex at top)
70 x 8
85 x 8
70 x 8
Bentover Dumbbell Laterals
25 x 4 x 15
Ultra Wide Grip Barbell Press
Bar x 12
55 x 3x10
(these burn a ton!)
Leaning Dumbbell Laterals
25s x 2x15 LR
Great session. I was pretty happy with the dumbbell presses, as I haven't gone over 120s in a while (since those have been the heaviest in my gym near school) and the 130s felt pretty good. Reverse bands were done with a focus in explosive power and the smith presses were as well. Dumbbell presses felt great with the deep stretch and hard flex at the top to finish off the pump. Delts and rear Delts were on fire by the end of the shoulder work.
I strongly recommend ultra wide grip presses to anyone looking for a humbling shoulder exercise haha.
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12-16-2012, 07:20 AM #574
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12-18-2012, 06:46 AM #575
12.18.12
Back
Pull-Ups
bw x 20 (not to failure)
Smith Dead-Stop Rows
3 work sets, worked up to 2 pps + 25 x 10
Underhand Grip Single Arm Pulldowns
4 x 8 LR (70 lb)
Sternum Chinups
3 x 6
Dumbbell Shrugs
1 x 12
Quick back session. I have my last final tomorrow, final stretch here. Snapped a pic yesterday, I think I've been holding it together pretty well during the past 2-3 weeks of intense studying lol.
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12-19-2012, 11:39 AM #576
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12-19-2012, 02:08 PM #577
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12-19-2012, 06:02 PM #578
12.19.12
Arms
Barbell Curls/Rope Pushdowns
70 x 25/25
70 x 20/20
70 x 15/15
70 x 10/10
Hammer Curls (fat gripz)/Bench Dips (continuous, 5-6 second reps)
30 x 8/10
30 x 8/10
30 x 8/10
30 x 8/10
EZ French Press/EZ Preachers
40 + bar x 15/50 + bar x 8
40 x 15/50 x 8
40 x 15/50 x 8
40 x 15/50 x 8
Awesome arm session...ridiculous pump as usual lol. Had my last final today...felt amazing.
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12-19-2012, 06:10 PM #579
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12-19-2012, 06:11 PM #580
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12-20-2012, 11:12 AM #581
12.20.12
Legs
Barbell RDL using 25s
Warmups: 95 x 10, 145 x 10, 195 x 10
Worksets: 245 x 4x10
Leg Press/Walking Bodyweight Lunges (leg press done from dead-stop and very explosively)
6 pps x 8/10 LR
7 pps x 4x8/10 LR
Smith Squat (feet far out in front, more of a hack squat)
1 Dropset
3 pps + 25 x 10 to 3 pps x 10 to 2 pps x 10 to 1 pps x 10
Bulgarian Split Squats (bodyweight)
25, 20, 20, 20
Lying Leg Curls
3 x 15
Doesn't look like a lot and nothing was heavy, but shorter rest periods and very intense. I really liked the bodyweight split squats and lunges...gave me a nasty pump.
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12-20-2012, 11:55 AM #582
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5727
I'm pretty sure in order to find out his weight he needs to figure out the mass of the earth and then compute that in relationship to the mass of his legs, since they influence gravity.
Seriously, what the **** with your legs man, have they gotten even bigger? Everything else looking dense as hell too, especially your calves and arms. Pro card is yours once you dial it in.
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12-20-2012, 02:33 PM #583
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12-20-2012, 02:44 PM #584
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5727
Lets be real life man there aren't too many (any?) dudes out there right now that can match your leg/back mass that aren't yet pros. Perhaps a few guys with some standout areas or really incredible aesthetics but size and conditioning is really what it always will boil down to anyway.
What movements do you feel out of all the new stuff you've been doing, have really "hit" your lats well? I've been trying different stuff out because I feel like my rear delts and upper traps too easily take over during most back movements. It's weird to say but the smith rows almost feels the best! I thought I liked straight-arm pull down also but I'm starting to feel like it's too limiting in terms of how much weight you can use.
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12-20-2012, 03:41 PM #585
I think the one thing that did the most for my back/lat width improvement is not caring about weight, but trying to constantly feel my lats working on the movements. With single arm pulldowns, for example, I try to make my lats feel like they're cramping on every rep and rarely go above 70 lb. I will occasionally go 'ape ****' on a dumbbell row movement or meadows row, but usually, I'm always trying to drive my elbow back or down and flexing my lats as hard as humanly possible.
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12-21-2012, 02:05 PM #586
12.21.12
Chest/Shoulders
Bench Press (I know, first?)
Worked up to 225 x 25, 15
Incline Smith (explosive)
1 pps + 35 x 6x5
Flat Machine Press
4 x 8
Stretch Pushups
2 x failure
Dumbbell Laterals
30s x 4x10
Ultra Wide Press
Bar to 55 x 5 x 10
Barbell Front Raise(not an upright row)
50 x 12, 12
60 x 12
30 x 12
Strong session...just felt like giving 225 for reps a go and was pleasantly surprised.
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12-22-2012, 10:21 AM #587
12.22.12
Back
Pullups (1 set wide grip, 1 medium)
20, 15
Banded 1 Arm Barbell Rows (short mini)
25 x 8 LR
50 x 8 LR
75 x 8 LR
100 x 8 LR
115 x 8 LR
125 x 8 LR
Underhand Single Arm Pulldowns
5 x 8 LR
Stretchers
120 x 10
140 x 2x10
120 x 10
Trap Bar Shrugs
3 x 12
Banded Hypers
1 mini x 10
1 mini + 1 monster x 10
2 mini + 1 monster x 10
Dropset
2 mini + 2 monster x 10 to 2 mini + 1 monster x 10 to 1 mini + 1 monster x 10 to 1 mini x 10 to bw x 10 (wow, could barely stand low back was so pumped).
Had fun with bands today. I really enjoy the single arm barbell rows with the short band tension. I always seem to get a better contraction in my lats/low lats, even though the ROM is slightly shortened. The banded hyper Dropset was ridiculous. I had to pause for 15-20 seconds between the final band and bw, but finished it.
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12-23-2012, 10:59 AM #588
12.23.12
Secondary Legs
Lying Hamstring Curls
6 x 10
Back Squats (paused, beltless, explosive)
135 x 6
185 x 6
225 x 6
245 x 6
265 x 6
285 x 6
305 x 6
Tabata Goblet Squats
45 lb x 4 minutes (ouch)
Russian Step Ups (hard flex at top)
70 lb x 20, 20, 20 LR
2 x 20 Pullups
Solid secondary leg session. I'm really enjoying the squatting twice a week and the recovery I get from these lighter, more explosive sessions. Also, the added strength due to the twice-a-week squatting is fun.
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12-24-2012, 01:41 PM #589
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12-26-2012, 11:58 AM #590
12.26.12
Arms/Calves/Abs
Standing Calf Raise/Dorsiflexions
Worked up to 275 x 3x10/30-50
Dumbbell Palms Forward Curls/Reverse Barbell Curls
30 x 8/40 x 10
4 rounds
Barbell Curls/Reverse Barbell Curls
80 x 8/30 x 10
4 rounds
Rope Pushdowns/Decline EZ Bar Extensions
35 x 10/60 x 15
4 rounds
Close Grip Pushups/Decline EZ Bar Extensions
30, 25, 25, 20/50 + bar x 8
4 rounds
V-Ups
25 lb x 20, 20, 15, 15
Hanging Leg Raises (3 second holds)
4 x 8
Leg Press Calf Push
3 pps x 60 seconds, 45 seconds, 30 seconds, 30, 30
5 pps to 1 pps doing 10 reps at each
Awesome session...nasty pump as usual, and finally getting back into the calf/ab work after a 2 week break due to finals.
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12-27-2012, 03:10 PM #591
12.27.12
Legs!!
Lying Hamstring Curls
3 warmup sets
125 x 10
140 x 3x10
Dropset
140 x 10 to 125 x 10 to 95 x 10 + 10 partials
Back Squats
135 x 8
225 x 8
275 x 8
315 x 3
335 x 3
365 x 3
Ascending Set
415 x 3 (add 20 lb) 435 x 3 (add 20 lb) 455 x 3
Leg Press/Leg Extension (continuous)
1 warmup (6 pps x 15)
7 pps x 15/15
8 pps x 15/15
9 pps x 15/15
3 rounds at 9 pps
Barbell RDL (no lockout, focus on stretch)
145 x 15, 15
195 x 15, 15
Awesome leg session. Hamstring curls were brutal...Had to take a minute before I got up. The 'ascension' set was very rough. I didn't think it would be that bad, as I can hit 455 for 6-10 depending on the day, but by the time I got to it, I was breathing heavily, and the 3 at 455 were grinders. Leg press/leg extension tested my pain tolerance today. Quads were on fire after 3 sets, but I pushed through. Hammies felt nice last as usual.
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12-28-2012, 11:12 AM #592
12.28.12
Chest/Shoulders
Incline Dumbbell Press (stretch as deep as possible + 1 second pause)
30 x 15
50 x 8
65 x 8
80 x 8
Worksets
100 x 8, 8, 8, 8
(heaviest DB)
Smith Incline Press (explosive)
2 pps x 6 (rest 10 seconds) x 4
4 sets
Banded Incline Hammer (minis)
1 pps x 8
1 pps + 25 x 8
2 pps x 8
1 pps + 25 x 8
Stretch Pushups
3 x failure
Seated Dumbbell Laterals
15 x 15
20 x 15
15 x 15,
Standing Smith Press (simulated cage press)
25/side x 5
35/side x 5
40/side x 5, 5, 5
Cable Rear Laterals
4 x 20
Awesome session. Only had access to 100s today, so I really focused on the stretch, getting as deep as possible, pausing, and exploding on each rep. 4x8 was good there, not to failure. Smith and HS felt good, and stretch pushups were a nice finisher. Delts got smoked by the seated strict laterals and the smith press and rear Delts pumped up with cable work.
I weighed in at 220 today.
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12-29-2012, 09:35 AM #593
12.29.12
Back/Traps
Weighted Pullups (a little wider than shoulder width)
Bw x 6
+ 10 x 6
+ 20 x 6
+ 30 x 6
+ 40 x 6
+ 50 x 6
+ 60 x 6
Pulldown Death
2 sets wide grip to failure
2 sets shoulder width to failure
2 sets close grip to failure
Dumbbell Pullovers
65 x 10, 10, 10, 10
Dumbbell Dead Stop Rows
100s x 4x8 LR
Smith Barbell Shrugs
2 pps x 20
2 pps + 10 x 20
2 pps + 20 x 20
2 pps x 20
Banded Hypers
Purple light band x 35, 30, 23 drop band go to failure
Awesome back session. Pullups felt strong, and the Pulldown death was lots of fun lol.
Good pump, especially with the Hypers as always.
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12-30-2012, 02:01 PM #594
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12-30-2012, 04:33 PM #595
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12-30-2012, 06:43 PM #596
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12-31-2012, 11:14 AM #597
12.31.12
Chest/Shoulders
Machine Press
90 x 10, 110 x 10, 130 x 10, 150 x 10, 170 x 10, 190 x 10, 210 x 10
Dumbbell Hex Press
40 x 12
45 x 3x12
Pec Minor Dips/Band Over Backs
3 x 20/10
+ 45 x 15/10
Pec Dec Rear Delt
3 x 30
Spider Crawls
Short mini x 4
Short monster mini x 3, 3
Short mini x 3
6 Ways
10 lb x 3x10
Awesome session. Got a nasty pump. Chest/shoulders are feeling really good.
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12-31-2012, 01:51 PM #598
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12-31-2012, 02:34 PM #599
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12-31-2012, 02:38 PM #600
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