...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey

[NaturalPursuit]

damn thats some workout!

Just another day brotha!

[NaturalPursuit]

4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
*Intent Reps = 3 second isometric squeeze at the beginning of every set only using my contraction to move the weight (MMC is the key throughout entire ROM)

UB Hybrid Warm Up
*Full ROM
*DB rear/side (10x10) switching every other set

-5 mins stepmill
-20 count hip openers
-hanging leg raises CTUT (22)
-22 close grip pullups into Dbs
-walking leg stretches
-22 close grip pullups into Dbs
-8 to 14 hip swings
-22 close grip pullups into Dbs
-close stance leg press 6 plates x 40
-22 close grip pullups into Dbs

MORE BLOOD THAN A F$%KIN CRIME SCENE!!!! MORE INTENSITY THAN A F#$KIN ARMY!!! UPPER HYRBID DAY!!! LETS GO!!!!

Intent Reps - Flat BB press- 6 sets
Paused (4-6 reps)
230 x 5
230 x 5
Close Grip (4-8 reps)
225 x 4
225 x 4
1.5 Reps Lengthened Bench Complex (Close Grip into normal, 10 reps total)
135 x 6 4
135 x 6 4

Cable flys- 5 sets of 6-10 reps
SF Up (straight arm)
20 x 8
20 x 8
20 x 8
20 x 8
20 x 8

TEARIN IT UP!!! BLOWIN IT UP!!! NOW WE'RE GROWING!!!

Lat Work- 12 sets
Wide grip pulldown (to eye level) ss paralell
Supported db rows (fully lengthened into fully shortened)
225 x 6 into 60 x 5
225 x 6 into 60 x 5
225 x 6 into 60 x 5
Intent Reps - Facing Out Wide Grip Pulldown (fully shortened, 2 count contraction)
105 x 10
120 x 4
120 x 4
Kai Greene T Bar Rows (SF, 45 Degree Angle rowing off floor, wide stance)
4 plates x 7
4 plates x 7
4 plates x 7
CTUT Kikel Rope pullovers (padded cables)
20 x 10
30 x 9
30 x 9

ENOUGH PAIN?! YOU HAVENT SEEN ANYTHING YET!!!! MASS TIME!!!

Single arm rope rear circuit- 6 sets of 4-10 reps
Top down (highest)
15 x 10
20 x 4
Middle (lvl 10)
20 x 4
20 x 4
Up (lowest)
10 x 6
10 x 6

DB Side laterals- 8 sets
Normal (6-10 reps)
80 x 10
80 x 10
SF standing slight pause at top of every rep
50 x 10
55 x 4
SF standing upright CJ single arm circuit (arms straight)
35 x 8
35 x 8
10 count break
35 x 8
35 x 8

IM NOT STOPPIN TILL MY LUNGES EXPLODE!!! THIS IS NOT THE END!!!

Seated Tricep Dip machine- 3 sets of 6-10 reps
Leaning forward
8 plates x 7
8 plates x 7
8 plates x 7

Standing DB Preacher Curl- 4 sets
6-10 reps
40 x 8
40 x 8
Timed (40-50 seconds)
20 x 40
20 x 40

IM A HISTORY THATS HAPPENING TODAY!!! IF I DONT WIN I'LL DIE!!!

Single arm db underhand front raise constant circuit (holding both entire time)- 3 sets of 4-10 reps
25 x 7
25 x 7
25 x 7

Rope pulldowns- 3 set circuit of 6-10 reps
LF single crossbody rope pressdown (front to back)
35 x 5
35 x 5
Overhand same way
30 x 7
30 x 7

IM SPRINTING FROM SET TO SET F#$KIN TEARING THIS PLACE APART!!!

SF Twisting db preacher- 4 sets of 6-10 reps
Single arm circuit
25 x 7
25 x 7
25 x 7
25 x 7

DB shrugs- 2 sets of 40-70 seconds
NON STRAPPED
45 x 42
45 x 42

GETTIN TIRED OF READING??? TRY F#$KIN DOING IT!!! I WANT MOOORE!!!!

Timed bar curls- 4 sets of 40-70 seconds
Thumbless Reverse
20 x 33
20 x 33
Normal
20 x 70
20 x 70

Intent Reps - SF DB side laterals (flex hard at bottoms to emphasize insertions)- 2 sets
25 x 6
Growth K set (huge dropset - drop by 10 lbs from heaviest weight that day)
80 x 7
70 x 7
60 x 7
50 x 7
40 x 7
30 x 7
20 x 10
10 x 10
20 x 10
30 x 10
40 x 10
50 x 7

RUNNIN THAT RACK DOWN!!! DOING SHYT THAT YOU CAN'T EVEN FATHOM!!!!

Platform Hanging leg raises (quads to chest/toes above eyes) 4 sets
+10 x 10
+10 x 10
+10 x 10
+10 x 10

Standing rope cable- 4 sets of 5-10 reps with minimal break
Fully shortened (5 count contraction)
60 x 10
70 x 5
Timed (30-50 seconds)
40 x 50
50 x 30

MORE F#$KIN ENERGY ENDING THIS WORKOUT THAN WHEN I F#$KIN STARTED!!! MORE AGGRESSION!!! MORE FOCUS!!! MORE F#$KIN INSANITY!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: 202.3 lbs
Macros: 320 P / 525 CHO / 140 F
Weight is up .1 lbs since last weigh in! Like I said before, I'm going to keep increasing my intake until I'm gaining 1-2 lbs per week. I will definitely be bumping up my daily macros also last week I made that change that on top of my 2 refeeds per week, if I am out with my family, I'll eating whatever food I want with them and still make sure I hit my daily macros. Progress pictures this morning proved how I woke up and felt! Feeling more comfortable and impressed with my shirt off, flexing, and nonflexed than ever! Size and strength keep rising faster than previously anticipated!

SUPPLEMENT LOGS

Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
Dosage: 1 scoop mixed with 8 oz water
Nutrient Timing: 25 mins pre workout
Mixability: 10/10
Taste: 8/10
Effectiveness (Energy/Pump/Focus): 12/10

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

Big fan of the supported/braced rows
LEGIT MMC

[NaturalPursuit]

Big fan of the supported/braced rows
LEGIT MMC

Oh yeah for sure! Especially in the complex I do! Focusing on the fully lengthened range on pulldowns straight into focusing on the fully shortened range in those rows...pump is outta this WORLD!

[wrkoutfrq]

Bro, I can't focus on the workout with all that BOLD.................

Stealin a few pages from your book in terms of intensity, figured I'd channel it the same way here

[NaturalPursuit]

bro, i can't focus on the workout with all that bold.................

stealin a few pages from your book in terms of intensity, figured i'd channel it the same way here

hell yeah!!! Intensity ftw!!!

[NaturalPursuit]

5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed

LB Hybrid Warm Up
*Full ROM
*DBS = hammer curls into laterals (10 x 10 10)

-5 min step mill
-20 count hip openers
-cable crunch (90x26)
-10 WG pullups into dbs
-walking leg stretches
-10 WG pullups into dbs
-leg swings
-10 WG pullups into dbs
-20 count hip openers
-10 WG pullups into dbs

YOU TRY TO TAKE THE BEST OF ME GO AWAY!!! NEVER TAKIN OFF THIS CROWN!!! IM THE F#$KIN KING!!!

CTUT Kikel Squats (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 6 sets
Low Bar Back (Full, 8-12 reps)
315 x 9
315 x 9
Low Bar Back (Lower 3/4th partials, 20-30 reps)
265 x 20
265 x 20
Timed High Bar Back (40-70 seconds)
225 x 40
225 x 40

ALT STANCE - Standing calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 10-15 reps each
Toes straight
220 x 12
220 x 12
Toes out
220 x 12
220 x 12
Toes in
220 x 12
220 x 12

12 SETS OF LEGS ALREADY??? CAN YOU COMPREHEND THIS??? CAN YOUR MIND HANDLE THIS??!!? F#$K NO!!! IM THE ALPHA!!!

Seated calf press- 6 sets
Toes straight (12-20 reps)
4 plates + 25 x 13
4 plates + 25 x 13
Toes out (20-50 reps)
3 plates x 32
3 plates x 32
Toes in (20-60 reps)
1 plate x 42
1 plate x 42

Lying leg curl circuit- 5 sets of 10-30 reps
Single
35 x 12
35 x 12
35 x 12
Both
70 x 13
10 count break
70 x 13

BRING ME BLOOOD BLOOOD BLOOOD!!!!! INSANITY BURNING THRU MY EYES!!!!

Seated leg curls w/ intraset stretch- 4 sets of 12-15 reps
70 x 12
Extreme seated stretch (30 s)
70 x 12
Extreme seated stretch (30 s)
70 x 12
Extreme seated stretch (30 s)
70 x 12
Extreme seated stretch (30 s)

Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS)- 4 sets of 50-100 reps
10 plates x 68
10 plates x 68
10 plates x 68
10 plates x 68 into isohold x 30 count

WHO THE F#$K ELSE IS HITTIN 68 REPS FOR 4 SETS?! F#$KIN NO ONE!!! YOU CANT HANDLE THIS LEVEL OF PAIN!!!

CTUT Kikel Sumo Deadlifts (constant contraction of quad, glutes, hamstrings, and calves throughout entire ROM, no pause at any point or set doesnt count)- 4 sets
8-12 reps
405 x 9
405 x 9
20-30 reps
265 x 20
265 x 20

Fully Lengthened - CTUT Close Stance somersault squats (hands held out in front of body)- 3 sets of 10-15 reps
35 ps x 14
35 ps x 14
35 ps x 14

4 PLATE DEADLIFT FOR REPS AFTER 30+ SETS OF LEGS!!! FOLLOWED UP WITH 20 REP DEADLIFTS?! BELIEVE THIS SHYT!!! IM ON A DIFFERENT LEVEL!!! GET F#$KIN ON IT!!!

Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 10-12 reps
Normal
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
Intraset stretches
40 x 10
Extreme squatting stretch (30 s)
40 x 10
Extreme squatting stretch (30 s)
40 x 10
Extreme squatting stretch (30 s)
30 x 10
Extreme squatting stretch (30 s)
(AMAP) 40 x 10 into isohold x 30 seconds
Extreme squatting stretch (30 s)

Rotary Calf press (seat lvl 3)- 1 cell swelling set of 50-100 reps
Slight knee bend
40 x 70

MY MIND IS STRONGER THAN YOURS!!! MY PHYSIQUE CARRIES MORE MASS THAN YOURS!!! I AM F#$KIN STRONGER THAN YOU!!! I CHALLENGE YOU TO REPLICATE THIS WORKOUT!!! EXERCISE FOR EXERCISE...SET FOR SET...PAIN FOR PAIN...YOU WONT LAST...YOU CANT LAST...IM THE ONLY HUMAN BEING THAT CAN DO THIS!!!! BRING IT ON!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
Macros: 320 P / 550 CHO / 140 F
Noticed a HUGE leap in aggression and overall alpha male feeling from week to week and its coming with some serious performance increases!

SUPPLEMENT LOGS

Cellucor NO3 Chrome - Pump - Preworkout
Dosage: 6 caps
Nutrient Timing: 60 mins pre workout
Taste: 10/10
Effectiveness (Pump): 8/10
Notes: A local friend hooked me up with 3 days of Cellucor NO3 Chrome so I was excited to take it today! Had no bad pill taste or texture and the overall pump was fairly good! Goal is to do a complete review of this product in a couple days!

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

Weekend plans ?

[NaturalPursuit]

Weekend plans ?

work work work like you brotha!

[NaturalPursuit]

6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed

UB Hybrid Warm Up
*Full ROM
*DB rear/side (10x10) switching every other set

-5 mins stepmill
-20 count hip openers
-hanging leg raises CTUT (22)
-22 close grip pullups into Dbs
-walking leg stretches
-22 close grip pullups into Dbs
-8 to 14 hip swings
-22 close grip pullups into Dbs
-close stance leg press 6 plates x 40
-22 close grip pullups into Dbs

"IM THE BEST EVER!!! IM THE MOST BRUTAL MOST VICIOUS AND MOST RUTHLESS CHAMPION THERE'S EVER BEEN!!!" - TYSON

CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 3-6 sets of 20-30 reps
175 x 20
175 x 20
175 x 20

Cable flys- 6 sets
Upper chest cable flys (20-30 reps)
15 x 30
20 x 20
20 x 20
Cable bear hugs w/intraset stretch (10-12 reps, lvl 10)
30 x 10
Extreme Stretch (30 s)
30 x 10
Extreme Stretch (30 s)
30 x 10
Extreme Stretch (30 s)

AGGRESSIVE INTENTS!!!

Pullups- 5 sets
Fully lengthened forced partials (10-12 reps)
(wide) +70 x 10
(wide) +70 x 10
Ultra wide AMAP Tight Form CTUT Pull ups (12-20 reps)
+25 x 22
AMAP Tight Form CTUT Pull ups
(wide) 0 x 40
(close) 0 x 42

Overhand K Style barbell rows- 6 sets
10-15 reps
335 x 14
335 x 14
30-50 reps
245 x 35
245 x 35
Kai Greene T bar rows (15-20 reps)
3 plates + 10 x 16
3 plates + 10 x 16

INSAAANE INTENSITY!!! LEAVING EVERYTHING IN THE GYM!!!

Fully shortened - Pulldowns to sternum (imagine throwing things as hard as possible down to your sides) w/intraset stretch- 3 sets of 10-30 reps
90 x 24
Extreme Stretch (30 s)
90 x 24
Extreme Stretch (30 s)
90 x 24
Extreme Stretch (30 s)

Side laterals- 6 sets
K Style Forces reps (20-30 reps)
65 x 24
65 x 24
Single arm CJ style
40 x 10
40 x 10
Intent Insertion Point Reps (40-70 seconds flexing hard at bottom of every rep ARMS STRAIGHT)
(seconds) 15 x 46
(ML reps) 30 x 63

THIS VOLUME IS DEADLY!!! THIS VOLUME IS MY MEDICINE!!! I NEED THIS TO F#$KIN LIVE!!!!

Single arm rear delts- 4 set
Cables (20-40 reps)
5 x 40
10 x 20
Kikel Bent over db rear delts (palms neutral into palms down = 1 rep, 12-20 reps)
10 x 12
10 x 12

FLEXED REPS - Alt arm DB front raise w/intraset stretch (flex delts at bottom of every rep)- 3 sets of 12-20 reps
SF straight arm
(underhand) 20 x 11
Extreme Stretch (30 s)
(neutral) 20 x 11
Extreme Stretch (30 s)
(overhand) 20 x 11
Extreme Stretch (30 s)

ANIMALISTIC THOUGHTS!!! TEARING THROUGH THESE BOUNDARIES!!! YOU'LL NEVER GET ON MY LEVEL!!!

Paused Cable rope triceps (life fitness machine)- 6 sets of 15-20 reps
Pressdowns
50 x 16
50 x 16
50 x 16
Behind pulling from bottom
15 x 12
Extreme Stretch (30 s)
15 x 12
Extreme Stretch (30 s)
15 x 12
Extreme Stretch (30 s)

Reverse Db decline wrist curl ss cable- 3 sets of 10-50 reps
20 x 20 into 5 x 30
20 x 20 into 5 x 30
20 x 20 into 5 x 30

MASS!!! STRENGTH!!! MOOOOOORE!!!

Curls- 6 sets
Cables singles underhand into overhand
15 x 16 6
15 x 16 6
SF Alt DB
(twisting) 30 x 11
(hammer) 30 x 15
(twisting) 30 x 11
(hammer) 30 x 15

DB trap complex (shrug into lateral)- 3 sets
12-20 reps
30 x 13
30 x 13
5 reps in a row per exercise = 1 rep
15 x 8

Hanging leg raises- 4 sets (3 drop sets)
Straight leg
0 x 37
0 x 27
Reverse crunch
0 x 10
0 x 10

TURNING THIS GYM INTO A F#$KIN GRAVEYARD!!!

Intent Reps - Standing rope crunch- 5 sets
Front Intent Reps (8-12 reps)
70 x 10
10 count break
70 x 10
10 count break
70 x 10
10 count break
70 x 10
Side speed reps (30-50 reps, one side at a time)
40 x 40

Underhanded BB wrist curls- 3 sets of 40-70 seconds
50 x 41
50 x 41
50 x 41

MASS MONSTER!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
Macros: 320 P / 550 CHO / 140 F
HUGE REFEED last night made me wake up EXTREMELY full and vascular! All these extra calories are shuttling straight to my muscle bellies thus increasing my daily performance!

SUPPLEMENT LOGS

Cellucor NO3 Chrome - Pump - Preworkout
Dosage: 6 caps
Nutrient Timing: 60 mins pre workout
Taste: 10/10
Effectiveness (Pump): 8/10
Notes: Going to be writing up a full review tomorrow after my last day of trying this product!

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[druss757]

Awesome intensity... the extreme stretch, always on the corresponding muscle group? Helps with pump?

[The Solution]

Try stacking katana with no3
bet you may blow up.

[NaturalPursuit]

Awesome intensity... the extreme stretch, always on the corresponding muscle group? Helps with pump?

Thanks man! My thought process is always

intensity > any other factor

The extreme stretching or "loaded stretching" is based on research from Dr. Jacob Wilson...now I do not have the actually data so this is my best interpretation and my take on loaded stretching as I am unaware of the protocol used in his study. The stretching itself is done on every muscle group 1x per week. I place the stretching on my hypertrophy days as the stretching process can cause you to loose some strength during that session. My hypertrophy days are focused on cell swelling so it does greatly enhance the pump!

Try stacking katana with no3
bet you may blow up.

[NaturalPursuit]

7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)

Specific Warmup:
-5 mins stepmill
-hip openers
-cable crunches 80 x 40
-db side laterals 30 x 30
-db rear delt flys 20 x 10
-close grip pullups x 30
-hip openers
-wide grip pulldowns 90 x 40

I WANT MASS!!! I WANT STRENGTH!!! I WANT TO CONQUER ALL THAT STAND IN MY WAY!!! BRING IT ON!!!

**short rest periods under 60 seconds**

Intent Reps - Close Grip Seated BB Shoulder Press partials- 3 sets of 15-20 reps
Target triceps > delts > upper chest partials
115 x 16
115 x 16
115 x 16

Intent Reps (back/elbows on wall) - Both arm supinating curls- 3 sets
15-20 reps
30 x 15
30 x 15
30 x 15

ANIMAL!!! IM JUST GETTING STARTED IN THIS F#$KIN SESSION!!! GET READY TO HAVE YOUR MINDS BLOWN!!!

Tricep dips ss rope curls (forced partials if needed in order to progress every session)- AMSAP of 30 reps per only stop once you can't hit 30 reps per set
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
30 into 15 x 20
*Dips = 300 (10 sets of 30)

300 F#$KIN REPS!!! I WANT 400!!!! MORE!!!

High cable Flys (level 9)- 5 set of 20-30 reps
15 x 25
15 x 25
15 x 25
15 x 25
15 x 25

Alt DB curls- 3 sets of 4-10 reps
Hard squeeze at tops
50 x 5
50 x 4
50 x 4

CONTRACTIONS HARDER THAN A F#$KIN ROCK!!! INSANE INTENT!!!

Single arm Overhead DB extensions- 3 sets of 4-10 reps
35 x 4
35 x 4
35 x 4

Pec deck fly- 5 sets
8-12 reps
210 x 11
210 x 11
210 x 11
Timed (40-70 seconds)
105 x 36
105 x 36

YOUR ON THE GROUND F#$KIN DEAD!!! IM STILL STANDING!!! STRONGER THAN EVER!!!

Single arm db preacher curls ss hammer- 3 sets of 20-30 reps
30 x 21 21
30 x 21 21
30 x 21 21

SF Crossbody Single arm overhead extensions ss single rope pressdown- 3 sets if 20-30 reps
20 x 10 8
20 x 10 8
20 x 10 8

BRINGING WAR TO THIS GYM!!! DRIPPIN BLOOD ON EVERY F#$KIN REP!!!

Non supported SF Arm - Cable forearm (SF)- 6 sets
Palms down (20-30 reps)
10 x 25
10 x 25
10 x 25
Palms up
30 x 31
30 x 31
30 x 31

Underhand tricep ss curl bar bicep- 3 sets of 10-30 reps
Both arm
30 x 11 24
30 x 11 24
Single arm
15 x 12 18

YOU HAD ENOUGH?!?! YOU WANT MORE?!?! YOU CANT HANDLE IT!!! ILL TAKE YOU ALL ON!!! ME AGAINST THE F#$KIN WORLD!!!

ML Style Flex insertion - DB straight arm side laterals- 4 sets of 25-50 reps
40 x 42
40 x 42
40 x 42
40 x 42

Non Paused Seated calf press + NOS (10 second break between sets)- 5 sets
Toes straight (4-8 reps)
5 plates + 25 x 8
5 plates + 25 x 8
Toes out (6-10 reps)
4 plates + 25 x 10
4 plates + 25 x 10
Toes in
3 plates + 25 x 26

40X42 FOR 4 SETS?! TRY AND FATHOM THE PAIN!!! TRY AND UNDERSTAND THE MENTALITY NEEDED TO COMPLETE THAT!!! THIS IS MY LIFE!!! MY GOALS!!! MY F#$KIN PASSION!!!

Speed Reps - Standing machine calf press + NOS (20 second break between sets)- 4 sets of 40-70 reps
Close Stance
(Toes Straight) 40 x 44
(Toes In) 40 x 44
Wide Stance
(Toes Straight) 40 x 44
(Toes In) 40 x 44

Seated calf loaded stretch- 1 set of 3 drop sets of 10-30 reps per
2 plates x 20
30 second loaded stretch
2 plates x 20
30 second loaded stretch
2 plates x 20
30 second loaded stretch

STILL NOT F#$KIN DONE!!! PEOPLE ALREADY LEFT THE GYM...IM STILL HERE F#$KING GROWING!!!

Abs- 10 sets
Rope cable crunches (20-30 reps)
50 x 24
50 x 24
50 x 24
50 x 24
50 x 24
Hanging leg raises (8-12 reps)
+5 x 10
+5 x 10
+5 x 10
+5 x 10
+5 x 10

Timed BB wrist curls- 4 sets of 50-90 seconds
Reverse
20 x 50
20 x 40
Normal
20 x 70
20 x 70

THIS IS HOW I GROW!!! THIS IS THE INSANITY I BRING TO EVERY. F#$KING. SESSION...I WANT THIS MORE THAN ANYONE!!! I NEED THIS MORE THAN ANYONE!!! ILL NEVER STOP F#$KING PUSHING FOR MORE!!! IM FORCING MY BODY TO GROW!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
Macros: 320 P / 550 CHO / 140 F
My muscle bellies just keep soaking up the calories! Hoping to see the scale around 203 tomorrow morning since the mirror and progress pictures keep progressing faster!

SUPPLEMENT LOGS

Cellucor NO3 Chrome - Pump - Preworkout
Dosage: 6 caps
Nutrient Timing: 60 mins pre workout
Taste: 10/10
Effectiveness (Pump): 8/10

FULL WRITE UP COMING SOON!

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[NaturalPursuit]

Cellucor NO3 Chrome Complete Product Guide & Review
http://forum.bodybuilding.com/showth...hp?t=162754261

[fittofattofit]

The intensity in here oozes through the pages Alex (seriously!) ... I'm amazed at working sets of 4pps x 10 for sumos. You must be looking and feeling lean now at around 200lbs ... are you going to post any of the progress pics?

[jpfaherty]

Nice review man as always. Please keep them going

[NaturalPursuit]

The intensity in here oozes through the pages Alex (seriously!) ... I'm amazed at working sets of 4pps x 10 for sumos. You must be looking and feeling lean now at around 200lbs ... are you going to post any of the progress pics?

THATS my main goal! HAVE MORE F#$KING INTENSITY THAN ANYONE!!!!! Thanks for all the kind words! I am easily bigger and leaner than I've been...in regards to progress pics I will be waiting until I hit a certain goal weight before posting anything up!

Nice review man as always. Please keep them going

Thanks a lot man! Glad people enjoy them!

[NaturalPursuit]

1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
*New programming: Power:Speed

LB Hybrid Warm Up
*Full ROM
*DBS = hammer curls into laterals (10 x 10 10)

-5 min step mill
-20 count hip openers
-cable crunch (90x26)
-10 WG pullups into dbs
-walking leg stretches
-10 WG pullups into dbs
-leg swings
-10 WG pullups into dbs
-20 count hip openers
-10 WG pullups into dbs

ALL I WANNA DO IS SQUAT!!! ALL I WANNA DO IS DEADLIFT!!! ALL I KNOW IS SUCCESS!!!! MY ONLY INSTINCT IS TO KILL!!!!

#1. Squat Power / Deadlift Speed

Strength - Low Bar Back Squats
Warm ups (explosive concentrics)
135 x 3 paused
225 x 2 paused
315 x 1 paused
365 x 1
405 x 1
5-10 count concentric
510 x 1
510 x 1
10 count paused reps
365 x 1
365 x 1

510 FEELING LIKE F#$KIN CHILD'S PLAY!!! RUNNIN DOWN THAT 600 LB SQUAT!!!

Speed - Sumo deadlifts
Warm ups
135 x 3
225 x 1
315 x 1
405 x 1
Sumo Speed Pulls (singles/doubles)
455 x 1
455 x 1
455 x 1
455 x 1
455 x 1
Conventional Speed Pulls (doubles/triples)
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3

10 SETS OF SPEED WORK ENOUGH FOR YOU!?!?! TORE THAT F#$KIN SHYT OFF THE GROUND WITH THE SPEED OF THE F#$KIN DEVIL!!!

Banded close stance quad sweep leg press- 8 sets of 2-5 reps
#1
Double banded green + 20 plates x 4
10 count contraction at top
Double banded green + 20 plates x 4
10 count contraction at top
Double banded green + 20 plates x 4
10 count contraction at top
Double banded green + 20 plates x 4
10 count contraction at top
#2
Double banded green + 20 plates x 3
10 count contraction at top
Double banded green + 20 plates x 3
10 count contraction at top
Double banded green + 20 plates x 3
10 count contraction at top
Double banded green + 20 plates x 3
10 count contraction at top

IM AN ADDICT!!! I DONT SLEEP TILL I'VE GOTTEN ENOUGH!!!

Fully lengthened (ass to ankles) Smith Machine squats- 3 sets 2-5 reps
5 count pause in hole
45 ps x 4
45 ps x 4
45 ps x 4

Reset Reps - Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 2-5 reps
120 x 5
130 x 3
130 x 3
130 x 3

BLOOD FOR BLOOD!!! THESE ARE THE NEW DAYS!!! ITS A NEW F#$KIN AGE!!!

GHR- 3 sets of 2-5 reps
Knee pad level
0 x 5
0 x 5
0 x 5

SF Seated calf press- 6 sets of 2-6 reps
Toes Straight - 1.5 Reps Shortened
5 plates x 6
5 plates x 6
5 plates + 5 x 2
Toes Out - 1.5 Reps Lengthened
5 plates + 5 x 2
5 plates + 5 x 2
5 plates + 5 x 2

I'LL WORK TILL I'M DEAD!!!...AND THEN I'LL DO IT ALL AGAIN!!!

Standing machine calf- 6 sets of 2-6 reps
Toes Out (5 count squeeze)
250 x 3
250 x 3
250 x 3
Toes In
205 x 3
205 x 3
205 x 3

Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 4-6 reps
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5 into squeeze as hard as possible x 22 count

IM NEVER CHANGING WHO I F#$KIN AM!!! IM THE ANIMAL!!! IM THE BAD GUY!!! NO HEART NO INTERIOR!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: 202.3 lbs
Macros: 320 P / 600 CHO / 150 F
Same weight as last weigh in so bumping up 50g CHO and 10g F as well as refeeding tonight. After seeing the HUGE gains from simply adding speed work as my warmup sets on squats/deads/bench I am going to be experimenting with a theory of mine mixing Power and Speed work every Max Effort session, shifting the focus of Power and Speed work between the two. Power work focuses on poundage overload where as Speed work focuses on volume overload...having a TREMENDOUS feeling about this after seeing the results already!!!!

SUPPLEMENT LOGS

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10
*As my CHO intake has increased I may look into switching out my Dextrose for another carb source during these intra-meal dosings

[The Solution]

You only had 3 days worth of NO3?

[NaturalPursuit]

You only had 3 days worth of NO3?

Yeah sadly! Friend gave me 3 days worth out of his container...definitely need to purchase and give it an entire tub to log!

[The Solution]

Yeah sadly! Friend gave me 3 days worth out of his container...definitely need to purchase and give it an entire tub to log!

yeah that would be more optimal before a full blown review off 3 doses so you could tinker with it.

[NaturalPursuit]

yeah that would be more optimal before a full blown review off 3 doses so you could tinker with it.

As in stacking with Katana God I cant even imagine stacking ANY other pump product with Katana...would be insane!

[NaturalPursuit]

2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)
*New programming: 1:1 power:speed ratio (bench to barbell row)
*Power = 4 sets / Speed = 10 sets

UB Hybrid Warm Up
*Full ROM
*DB rear/side (10x10) switching every other set

-5 mins stepmill
-20 count hip openers
-hanging leg raises CTUT (22)
-22 close grip pullups into Dbs
-walking leg stretches
-22 close grip pullups into Dbs
-8 to 14 hip swings
-22 close grip pullups into Dbs
-close stance leg press 6 plates x 40
-22 close grip pullups into Dbs

IM THE F#$KIN MIKE TYSON OF BODYBUILDING!!! I WANT PAIN!!! I WANT TO CONQUER!!! I WONT BE STOPPED!!! I CANT BE F#$KIN STOPPED!!!

#1. Bench power / BB Row Speed

Power - Flat Bench- 4 sets
Warm ups
Bar x 12
135 x 3
225 x 2
5:2:5:2 Tempo Singles/Doubles/Triples
275 x 2
275 x 2
275 x 2
275 x 2

275 FOR 4 DOUBLES FELT LIKE AN RPE 6??!?! THATS F#$KIN RIGHT!!! PILING ON THE F#$KIN GAAAINZ!!!

Speed - BB Rows- 10 sets
K style
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
Pendlay
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

ROWIN THAT SHYT FASTER THAN YOU CAN F#$KIN BLINK!!! EXPLOSIVE AGGRESSIVENESS!!!

Pullups- 6 sets of 2-5 reps
Fully Shortened w/ slight pause at top of every rep
Wide
+1 plate x 5
+1 plate + 5 x 2
+1 plate + 5 x 2
Close neutral
+1 plate + 5 x 2
+1 plate + 5 x 2
+1 plate + 5 x 2

30 degree DB work- 3 sets of 2-5 reps
5:5:5 Tempo
80 x 5
85 x 2
85 x 2

WARZONE!!! DROPPIN BLOOD ON EVERY PIECE OF IRON I CAN GET MY F#$KIN HANDS ON!!!

Single arm Cable flys- 4 sets
Top down
30 x 4
30 x 4
30 x 4
30 x 4

Pulldowns facing out- 4 sets of 2-5 reps
SF Below Nose/Mouth (fully
Lengthened and fully Shortened)
Ultra Wide Grip
195 x 3
195 x 3
Close Underhand
180 x 3
180 x 3

DRIPPING WITH INSAAANITY!!! I FEEL NO REGRET!!! I KILL FOR PASSION!!!

Seated rope cable face pulls- 4 sets of 3-5 reps
SF Paused reps
105 x 4
105 x 4
Timed (30-50 seconds)
45 x 40
45 x 40

DB Side laterals- 6 sets of 3-5 reps
LF Standing DB
95 x 4
95 x 4
Tighter Form Standing
55 x 5
60 x 2
Paused CJ single arm circuit (SF straight arm)
30 x 5
30 x 5

BLOOOD IN MY F#$KIN FINGERNAILS!!! TEETH LIKE A BEAST!!!

Weighted dips- 3 sets of 2-5 reps
+2 plates + 5 x 2
+2 plates + 5 x 2
+2 plates + 5 x 2

DB single arm underhand front raises (holding db straight)- 4 sets of 3-5 reps
SF Alt
30 x 5
10 count contraction
30 x 5
10 count contraction
30 x 5
10 count contraction
30 x 5
10 count contraction

I RUN THIS!!! YOUR IN MY HOUSE NOW!!! PREPARE TO F#$KIN DIE!!!!

Single arm db Behind the head extension- 3 sets of 3-5 reps
1.5 reps lengthened
30 x 3
30 x 3
30 x 3

Kikel Single Arm Rope Pulldowns- 4 sets of 2-5 reps
Hard contraction
35 x 2
35 x 2
1.5 reps lengthened
25 x 4
25 x 4

THE SUN HAS GONE DOWN AND THE MOON HAS COME UP!!! I DONT F#$KIN STOP WHEN THE LIGHTS GO OUT!!!

NON STRAPPED SF Biceps- 4 sets of 2-5 reps per arm
Standing with 2 count squeeze at peak of every rep
50 x 5
55 x 2
DB both arm Hammer (5 count squeeze)
45 x 4
45 x 4

Twisting db single arm preacher curls- 4 sets
35 x 3
35 x 3
35 x 3
35 x 3

YOUR ALREADY TIRED OF READING THIS WORKOUT!!! TRY F#$KIN SURVIVING IT!!! NOTHING CAN CONTAIN ME!!!

Trap Complex (db shrug into side)- 4 sets
40 x 5
40 x 5
40 x 5
40 x 5

Hanging leg raise to eyes- AMSAP until unable to get 6 with 10 count break between sets
+20 x 2
+20 x 2
+20 x 2
+20 x 2

THIS BEAST HAS BEEN LET LOOSE!!! THIS ANIMAL IS HUNGRY FOR FLESH!!!

Rope cable crunches- 3 sets
110 x 5
120 x 2
120 x 2

Timed Decline crunches (seat lvl 2)- 2 sets of 30-60 seconds
0 x 50
+5 x 30

BB wrist curls (on knees)- 4 sets
Slow Tempo Reverse
45 x 6
45 x 5
Slow Tempo Normal
95 x 6
95 x 6

IVE COME FOR BLOOD AND IM NOT LEAVING TILL I HAVE YOUR HEART!!! ANIMAL!!! BEAST!!! YOUR WORST F#$KIN NIGHTMARE!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
Macros: 320 P / 600 CHO / 150 F
Noticed the past few days whenever I walk down or up steps my lats and chest kind of "bounce." Now I know how fat girls feel...

SUPPLEMENT LOGS

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

Intra Meal BCAAs + Carbs (Cellucor Alpha Amino + Dextrose)


Planned Priorities and Goal Setting


Postworkout Meal - 70g Protein / 200g carbs / 10g fat..ish


*YouTube videos uploaded to my channel almost daily

[The Solution]

Vids are back!!!

[jpfaherty]

yeah that would be more optimal before a full blown review off 3 doses so you could tinker with it.

He gave it a 8/10, it's okay, not every product can be a 10/10 lol

I think 3 days is plenty for a review. Most pre-workouts could be reviewed off one sample. If you want to account for variables then 3 should cover those. It's not like they need a loading phase or anything ha.

[NaturalPursuit]

Vids are back!!!

Been just uploading them to YouTube but I'm starting to post them up again here!

He gave it a 8/10, it's okay, not every product can be a 10/10 lol

I think 3 days is plenty for a review. Most pre-workouts could be reviewed off one sample. If you want to account for variables then 3 should cover those. It's not like they need a loading phase or anything ha.

Obviously the more time I can get with a product the more notes I can take and make an overall better review but I do feel 3 days is the bare minimum needed to make a fair assessment which is what I gave NO3 CHROME.

So...any news on that preworkout

[The Solution]

He gave it a 8/10, it's okay, not every product can be a 10/10 lol

I think 3 days is plenty for a review. Most pre-workouts could be reviewed off one sample. If you want to account for variables then 3 should cover those. It's not like they need a loading phase or anything ha.

pre-workouts can be taken in different doses, different times (fasted/non)
Consuming different amounts of carbs before a workout or no carbs could influence a pre-workout and the ingredient profile especially a volumizer. Pre-workouts are not just about flavor, sometimes people have off workouts, and soemtimes people have great workotus. Plenty of factors to consider not just the product, but also the individual, how they train and what they use it for.

[jpfaherty]

pre-workouts can be taken in different doses, different times (fasted/non)
Consuming different amounts of carbs before a workout or no carbs could influence a pre-workout and the ingredient profile especially a volumizer. Pre-workouts are not just about flavor, sometimes people have off workouts, and soemtimes people have great workotus. Plenty of factors to consider not just the product, but also the individual, how they train and what they use it for.

Thank you captain obvious. There are zero pre-workouts on the market that you can take for three days and not have a general idea of how you respond to the product. All the best pre-workouts (for me) I've taken I've known on the first dose or two, that's not a coincidence. Let's just throw an arbitrary number out there and make that the baseline then. 9 days?

[jaredmus]

I like that workout man, cellucor whey FTW