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

[deltpecx]

Great progress!

[bigryan03]

BIG UPDATE

Previously, I showed you guys my lower body progress....



Now I wanted to share a little upper body progress...





also...enjoy a new episode!!!


Episode 20 - Exercise Execution - DB Side Lateral

Bump for ya brah. HUGE improvements dude. Keep at it, you're going to be a monster.

[Rog447]

Holy squats!

[rakan92]

The improvements are fantastico haha ....seriously man thats a gr8 obvious progress. Keep it up
Let me tell u that the videos u re doing are awesome but only if u could do more loll ...kiddin man i know its finals week now. I hope u ace all your exams

[Opeth09]

Good upper body progress. The growth in your delts/traps is 100% noticeable

[NaturalPursuit]

Geez dude you hitting puberty again lol ? You look completely different now then in those before pics . Perhaps you overdieted ? The reason I say that is the muscle is very noticable now . Great work my dude

Thanks man! And tbh no...didn't overdiet. However, I was not doing what was optimal for my body training and nutrition wise...until this offseason I had not learned how my body reacted to various training and nutrition stimuli

srs i have to buy loose fit jeans just to have them fit slightly tight... my sister works at Buckle in Myrtle Beach and was fitting me for pants for christmas and laughed because the loose fit's she picked fit like girl jeans around my legs

also, STRONG progress man, complete night and day. awesome episode of BNP too, i've been hammering the hell out of side laterals to combat my narrow shoulders lol

Yeah the pants not fitting is a good problem to have

And thanks man! Side laterals FTW!!!!

thats some good mass brother. only to be 20 again.

Thanks bro much appreciated!

You've added a huge amount of upper body mass as well Alex and you're still looking lean --- you've really filled out that frame


Oh to be 42 again

Thanks a lot man! I knew my lower body had progressed decently but wasnt sure about my upper body until I compared pics...so hard to judge yourself...I only see my weak points so to hear this from all you guys is great!

Amazing progress, well done!

I'm sure your keep it up and we will see more gains

Thanks man! And HELL YEAH! You know it brotha!

Great progress!

Hey man thanks a lot!

Bump for ya brah. HUGE improvements dude. Keep at it, you're going to be a monster.

Thanks for the bump and for that great compliment!

Holy squats!

LMAO! They're ok lol

The improvements are fantastico haha ....seriously man thats a gr8 obvious progress. Keep it up
Let me tell u that the videos u re doing are awesome but only if u could do more loll ...kiddin man i know its finals week now. I hope u ace all your exams

Thanks a bunchman! As for the videos...got another up for ya

Good upper body progress. The growth in your delts/traps is 100% noticeable

Thanks a lot man! Glad to hear things are growing!

[NaturalPursuit]

PHAT - Back Thickness Hypertrophy
"Back...chest...and arms...that's whats on the menu for today...watch...learn...take notes...AND BUUUURN THROUGH SOME PAAAAIN!!!"

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 20-50 reps
Calf- 2 plates x 40
Crunch- 0 x 30

pumping up this weakpoints so they have to work harder throughout the rest of the session...feelin GREAT!

Speed work – BB Rows (Overhand grip)- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(165 x 3) x 6 sets

EXPLOSIVE rows!!! mind to muscle connection is CRAAAZY already!!!

Banded Rack Pulls- 3 sets of 8-12 reps
(bar above knee, band double wrapped)
40/80 band + 315 x 8
40/80 band + 365 x 8
40/80 band + 365 x 8

TORE that bar off the F@#KIN rack!!!

T Bar Rows (close grip)- 3 sets of 8-12 reps
4 plates x 10
4 plates x 10
4 plates + 10 x 10

DEEEEP stretch and then a TIGHT contraction...you know how to grow...

DB rows (arm on knee)- 2 sets of 12-15 reps
(deload on every rep)
100 lb dbs x 12
100 lb dbs x 12

5th exercise in and for the first time hit 100 lb dbs...HELL.YEAH...

High cable rows (long bar, elbows out)- 2 sets of 15-20 reps
120 x 15
120 x 15

TEAR these muscle apart! I WANT MOOOOORE!!!

Speed work – Flat BB press- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(160 x 3) x 6 sets

filled this chest with blood...its warmed up...and READY. FOR. DEATH.

45 degree Incline BB press- 3 sets of 8-12 reps
(seat lvl 2)
160 x 8
160 x 8
160 x 6

pressin my way to a THICK AZZ CHEST!!!

Decline BB press- 3 sets of 12-15 reps
135 x 15
155 x 12
155 x 12

now we're gettin into the danger zone...this is where you get off...

Pec deck fly- 2 sets of 15-20 reps
(arms straight)
70 x 15
70 x 15

INTENSE chest pump!!! Entire upper body is swollen up now!!!

Close Grip BB bench press- 2 sets of 8-12 reps
135 x 9
135 x 7

triceps are a weakpoint...NOT. FOR. LONG...

Cable bar pressdowns (overhand)- 2 sets of 15-20 reps
(back on pad)
40 x 15
40 x 15

COME ON!!!! I WANNA BUUURN!!!

FG BB curl (wide grip using 45 lb bar)- 2 sets of 8-12 reps
(shoulder width grip)
65 x 10
65 x 10

EXPLODING up thru these reps!

FG Incline DB curls (palms up entire time)- 2 sets of 15-20 reps
25 x 8
25 x 7

...gym only starts at 25 lb dbs...and for incline curls that is ROUGH...no problem...gotta get these up to 20 reps...GUNNA HAPPEN...

DB shrugs (speed work)- 2 sets of 30-50 reps
60 x 31
60 x 31

building these traps up to touch my ears...goal hasnt changed...GOTTA PUSH IT!!!

Cable forearm curls (palms down)- 2 sets of 30-50 reps
(same cable as tricep)
20 x 33
30 x 15

...straps? what are those? I don't use that shyt...no straps throughout that ENTIRE session...oh yeah...and I hit PRs with either more weight or more reps on 3+ exercises...gotta make it 4+ exercises next time...NEVER. SATISFIED...

[NaturalPursuit]

Episode 21 - Exercise Execution - Speed Work DB Shrugs

[Rypt1]

Loving those exercise execution videos, very insightful!

[scoveg13]

Damn how long did this workout take, Alex? That's a TON of volume. I hear ya on the Incline Curls too, when done properly - little weight goes ALONG way. I did 4 sets of 8-10 yesterday with 27.5 and my bi's are aching like crazy this morning. Incline work is looking solid too. If I recall correctly, you were doing less reps with the same weight on your first round of Sheiko on flat bench than you are now with incline! That's awesome progress.

[The Solution]

John meadows just posted a great video on horizontal shrugs if you want some variation on his YouTube
Pretty neat

[demonwareltd]

Damn how long did this workout take, Alex? That's a TON of volume. I hear ya on the Incline Curls too, when done properly - little weight goes ALONG way. I did 4 sets of 8-10 yesterday with 27.5 and my bi's are aching like crazy this morning. Incline work is looking solid too. If I recall correctly, you were doing less reps with the same weight on your first round of Sheiko on flat bench than you are now with incline! That's awesome progress.

Seriously!? I think excluding that warmup in the beginning I counted like 40 sets! I don't think pros juiced to the gills even do that much volume, crazy! Am I the only one who after an hour or so of pushing the pace is completely whooped? Couldn't even fathom doing so many sets, at least not with full intensity.

[demonwareltd]

Episode 21 - Exercise Execution - Speed Work DB Shrugs

Interesting take on it. I've pulled my trap muscle twice doing DB shrugs with this kind of tempo, so now I'm always careful to be slow and controlled throughout the movement. Of course, had I not strained my trap I would probably still be doing them this way from time to time.

[fittofattofit]

Huge session Alex!
Some big highlights in there....the heavy speed BB rows and bench pressing, the incline benching and those banded rack-pulls!

How did you like using the bands on the rack pulls?

[NaturalPursuit]

Loving those exercise execution videos, very insightful!

Thanks man! Much more to come! Suggestions for episodes are always welcome!

Damn how long did this workout take, Alex? That's a TON of volume. I hear ya on the Incline Curls too, when done properly - little weight goes ALONG way. I did 4 sets of 8-10 yesterday with 27.5 and my bi's are aching like crazy this morning. Incline work is looking solid too. If I recall correctly, you were doing less reps with the same weight on your first round of Sheiko on flat bench than you are now with incline! That's awesome progress.

1 hr? 2 hrs? 3 hrs?...not really sure haha. And yeah I was pumped about the inclines!!! Thanks!

John meadows just posted a great video on horizontal shrugs if you want some variation on his YouTube
Pretty neat

Thanks for the heads up man! Love his videos!

Seriously!? I think excluding that warmup in the beginning I counted like 40 sets! I don't think pros juiced to the gills even do that much volume, crazy! Am I the only one who after an hour or so of pushing the pace is completely whooped? Couldn't even fathom doing so many sets, at least not with full intensity.

LMAO! Honestly, I feel strong the entire way through the workout...the more I do, the harder I wanna push. Gotta love high volume!

Interesting take on it. I've pulled my trap muscle twice doing DB shrugs with this kind of tempo, so now I'm always careful to be slow and controlled throughout the movement. Of course, had I not strained my trap I would probably still be doing them this way from time to time.

Sorry to hear about that man! Was there a pre existing injury? Were you going to heavy?

Huge session Alex!
Some big highlights in there....the heavy speed BB rows and bench pressing, the incline benching and those banded rack-pulls!

How did you like using the bands on the rack pulls?

Thanks man! Banded racks pulls were great! Really enjoyed them!!!

[demonwareltd]

Sorry to hear about that man! Was there a pre existing injury? Were you going to heavy?

No pre-existing injury, I think it was just getting too caught up in the speed of it. You know as you fatigue you have to keep yourself from using too much momentum to push for those extra reps. With each injury and recovery I get though, it forces me to pay even more attention to form and execution in an attempt to minimize injury.

[deltpecx]

Banded Rack Pulls- 3 sets of 8-12 reps
(bar above knee, band double wrapped)
40/80 band + 315 x 8
40/80 band + 365 x 8
40/80 band + 365 x 8

TORE that bar off the F@#KIN rack!!!

What is going on in here?

Nice rack pulling!


How much resistance or weight did the bands add 40 or 80?

[NaturalPursuit]

No pre-existing injury, I think it was just getting too caught up in the speed of it. You know as you fatigue you have to keep yourself from using too much momentum to push for those extra reps. With each injury and recovery I get though, it forces me to pay even more attention to form and execution in an attempt to minimize injury.

Ah I feel ya man

What is going on in here?

Nice rack pulling!


How much resistance or weight did the bands add 40 or 80?

Thanks man! And the bands each are 40 lbs at the bottom and 80 lb at the top.

[NaturalPursuit]

PHAT - Lower Hypertrophy
"Completely new set up during this cycle of PHAT...high rep front squats and deadlifts along with intensifiers...the goal today is MAXIMAL. PAIN."

*Pre Workout- stretching and calf/ab warm up
Bent leg calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- platform x 30
Leg raise- 0 x 20

warmed up...hoodie and sweatpants on...TIME TO ROCK THIS SHYT!

Speed work - Squats- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(245 x 3) x 6 sets

getting down into the hole and exploding up! Now we move into some real work...

Front Squats- 3 sets of 15-30 reps
225 x 12
185 x 15
(front dropped to back)135 x 20 into 135 x 10

INSANE pump in quads!!! Forcing these legs to GROOOW!!!

Single Legged Leg Press (close, heel half off)- 3 sets of 8-12 reps
2 plates x 9
2 plates x 9
2 plates x 9

Building that quad sweep out even MORE...leavin puddles of sweat and blood everywhere...GET THE F&&K OUTTA MY WAY!!!

Leg extensions (drop sets)- 2 sets of 12-15 reps
175 x 6 dropped 145 x 6
190 x 5 dropped 160 x 5 dropped 130 x 5

AZZZ hit the ground after both sets! This is the pain I was searching for!!!

Convential Deadlift- 3 sets of 15-20 reps
275 x 15
275 x 10
225 x 11 paused then got 4 more

High rep compound movements...FTW!!!

Lying leg curls- 2 sets of 8-12 reps
125 x 8
110 x 9.5

Getting a deeeeep stretch in my hamstrings and curling up with INCREDIBLE POWER!

Seated leg curls (drop sets)- 2 sets of 12-15 reps
100 x 7 dropped 70 x 8
115 x 7 dropped 85 x 8

I am beyond motivated at this point...intensity is POURING out of my body...every second...I. GET. STRONGER...

Glute press- 1 set to failure
Lvl 5 x 10

Legs COMPLETELY failed! HELL YEAH!!!

Leg press calf press (straight legs)- 3 sets of 10-15 reps
(4 second negative with pause at top and bottom)
4 plates x 15
4 plates x 12
4 plates x 12

Calves have been getting CRUSHED! It's already paying off...calves are FINALLY gaining MASS!!!

Leg press calf press (bent legs)- 3 sets of 15-20 reps
(speed work)
2 plates x 20
2 plates x 20
2 plates x 20

Core work...hittin these sets HARDER than when I began this workout!!!

Hanging leg raises- 2 sets of 15-20 reps
0 x 12
0 x 12

NEVER ENOUGH!!! I. Want. More...and more... AND MOOOORE!!!!

Standing rope Cable crunches- 2 sets of 15-20 reps
60 x 20
90 x 12

...haven't don't high rep work like this in a while...absolutely LOVED IT!!! This is a new staple in my leg routines and is going to spur EVEN.MORE.GROWTH...

[The Solution]

Ladies and Gentleman, Do not attempt that at home...

Got a wheelchair?

[fittofattofit]

Ladies and Gentleman, Do not attempt that at home...

Got a wheelchair?

Haha! ^^^^^ this

Alex that's a huge session --- 245 for speed reps on the squats and 225 x 12 on the fronts, then on to 275 x 15 deadlifts
Just awesome work and commitment! You must be eating like a horse at the moment --- any idea of your macros?

[NaturalPursuit]

Ladies and Gentleman, Do not attempt that at home...

Got a wheelchair?

Thanks bro! Wish I had a wheelchair... Legs are destroyed today haha... Had to stretch for about. 20 mins when I woke up

Haha! ^^^^^ this

Alex that's a huge session --- 245 for speed reps on the squats and 225 x 12 on the fronts, then on to 275 x 15 deadlifts
Just awesome work and commitment! You must be eating like a horse at the moment --- any idea of your macros?

Thanks a bunch man! Session felt tremendous! Considering switching front to back squats on my hyper days tho...I really liked 2x per week back squatting during sheiko. Well see! And macros have been holding strong at 235 pro 525 carbs 80 fat. Weight is still 190 and seems like my body is rather happy at this weight and macro range.

[NaturalPursuit]

Waiting outside my gym right now...pacing back and forth...

I feel extremely focused today...like always...

The moment those doors open...IM. DROPPING. A. BOMB. ON. THIS. B&TCH...

[The Solution]

Waiting outside my gym right now...pacing back and forth...

I feel extremely focused today...like always...

The moment those doors open...IM. DROPPING. A. BOMB. ON. THIS. B&TCH...

When you coming up to Erie my man??? We gotta TRAIN!

[viennafat]

Holy crap!
Lower Hypertrophy day was IN-SANE.
Absolute murder, Alex.
Super high rep and overall volume to destroy the legs.
Craziness.

[NaturalPursuit]

When you coming up to Erie my man??? We gotta TRAIN!

Hopefully soon bro! Schedule has been hectic

Holy crap!
Lower Hypertrophy day was IN-SANE.
Absolute murder, Alex.
Super high rep and overall volume to destroy the legs.
Craziness.

Thanks man! Sore as HELL today!

[NaturalPursuit]

...here's how todays workout went down...

...waited for 1.5 hours outside the gym...never opened...by this point I was nearly frothing at the mouth with the amount of intensity I had...it kept building...and building...AND.BUILDING...finally I grabbed the doors and ripped them open...got inside and right after my warm up was finished, a lady from the building next store came over yelling about how the gym was supposed to be closed today...apparently she knows the owner really well...

...long story short...bipolarism combined with a high amount of intensity results in a bad situation...

[Ccm644]

Waiting outside my gym right now...pacing back and forth...

I feel extremely focused today...like always...

The moment those doors open...IM. DROPPING. A. BOMB. ON. THIS. B&TCH...

...here's how todays workout went down...

...waited for 1.5 hours outside the gym...never opened...by this point I was nearly frothing at the mouth with the amount of intensity I had...it kept building...and building...AND.BUILDING...finally I grabbed the doors and ripped them open...got inside and right after my warm up was finished, a lady from the building next store came over yelling about how the gym was supposed to be closed today...apparently she knows the owner really well...

...long story short...bipolarism combined with a high amount of intensity results in a bad situation...

[/B]

Huge focus and motivation.
1.5 hours outside the gym.... thats some time

Hope your situation was not too bad in the end

[wrkoutfrq]

[B]...here's how todays workout went down...

...waited for 1.5 hours outside the gym...never opened...by this point I was nearly frothing at the mouth with the amount of intensity I had...it kept building...and building...AND.BUILDING...finally I grabbed the doors and ripped them open...got inside and right after my warm up was finished, a lady from the building next store came over yelling about how the gym was supposed to be closed today...apparently she knows the owner really well...

...long story short...bipolarism combined with a high amount of intensity results in a bad situation...

[B]

strong WTF... why was the gym supposed to be closed? hope you didn't get in too much trouble, by 30min of waiting i would have been RAGING...

[fittofattofit]

Waiting for 1.5 hours ----- no wonder you were psyched up to kill the metal!
LOL at puling the doors apart and getting in there to workout

You're going to be damn fired up for the next session!