Power Workout:
Sets x reps @weight / 1-2 min rest / still with 2-3 second negatives but more power focused, tension work made moderate weights so much harder.
A1: Oly Squat: 225x3, 275x3, 315x3, 335x2
A2: Leg Press Calf raise: 400x6x3
B1: BB bench press: 185x3, 225x3, 250x3, 275x3
B2: BB rows: 225x3, 250x3, 275x3 little cheating with 275 but controlled the negatives
C1: BB Incline Bench: 200x3, 225x1
C2: Weighted Chins: +90x3, +70x3
D: Deficit Deadlift: 375x3, 405x3
E1: Seated Military press: 135x3, 145x3
E2: DB Lateral raise: 40sx6x2
F1: CG Bench: 245x3, 270x2
F2: Biceps curl: 40sx6x2
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03-08-2015, 02:12 PM #5101
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03-08-2015, 02:22 PM #5102
yup 100% it coincides with the diet approach. The workouts take around an hour, but today's was more like 1.5. It was a power tension workout so just promoting heavy weights and muscle growth after my carb up. Which I'll add I ate over 1000g of carbs in just over 24 hours and went from 195 completely carb depleted to 197.4. Eating comfortably at maintenance today, then probably 20% deficit tomorrow, then I haven't decided if I want to run another week, I'm leaning towards yes. That would mean tues/wed 1500 cals and depletion workouts, 1500 cals thurs, then carb up friday night.
thanks man, its tough but I do like full body workouts.
yeah bro big change, I cannot use as much weight as with normal workouts
Excellent work on all the pressing, that volume is serious. How long do you rest between sets?
Forever mirin chins too, rows and chins are really a strong point for you. Jelly.
really mirin 140x4 paused, strong.
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03-08-2015, 03:15 PM #5103
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03-08-2015, 03:45 PM #5104
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03-08-2015, 05:07 PM #5105
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03-08-2015, 05:14 PM #5106
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
I can't even imagine walking out with that much weight on my back for squats lol. Paused bench is crazy, too...you're toying with my max now
Thanks, brah <3
Bench/Rows combo must've been killer...got some solid weight on both those exercises. Surprised you still had so much in the tank for the CGBP towards the end!
I've been resting about 3 mins or so between sets these days (sometimes longer if talking to acquaintances). Used to rest 5+ mins when I was using heavier weight (anything above 275 for bench, etc).★★★ Misc Super Smash Bros Champ ★★★
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03-08-2015, 05:32 PM #5107
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
No gym, but had an orchestra concert today. Played well and the audience seemed to have liked us well enough
Got home to dad's cheese & onion bread (had some ham and pepperoni inside, too) and 4 racks of ribs
Roughly the size of a Subway footlong (should've taken a pic after cutting...oh well):
Two racks had buffalo rib sauce and the other two a simple BBQ sauce (not the best pic, but taste was A+ ):
A nice closure to a fun, music filled weekend
Mum's also off to Japan Tuesday morning 'til the end of April, so cut towards summer will be in full effect for my brother and I. Hopefully won't see too big a decline in strength.★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
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03-08-2015, 07:35 PM #5108
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55735
I'll be sure to keep the rows pacing appropriately
thx!
^^ lol'd well played
you mutha.... haha. fuuuark, mirin' hard.
sick workout. shot across the bow. it's on! stay tuned this week
Will be hitting heavy delts again mid-week. can't wait. thanks!
sweet freaking supersets and tension work! bench + back work = lotta win!
no 70s or 75s on those chins? you disappoint me lol ( haha j/k).
solid workout. you've been on point with consistency this year.
ummm there is a lot of STRONG in that workout. excellent session Mike.
and YES! +90x3 on Chins!! about time, always knew you had that and more.
strong tricep finisher too. damn!
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03-08-2015, 07:53 PM #5109
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
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03-08-2015, 07:55 PM #5110
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03-08-2015, 08:39 PM #5111
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55735
haven't logged the past few sessions due to time constraints but will get back to posting this week
went in for a quick workout tonight (Sunday)
BB Bench
205x8
225x8
255x5
275x4x4
275x3
225x5x5 worked on slow, controlled reps. burned the heck outta me, ha
Pretty tired today- beat myself up with a pretty big day on the mountain (about 5 hours of hiking, then skiing)
Also finally have a brief vid from last week.
Decided not to really edit it so you can get a feel for the length of the full run
not the steepest run but averages around 35 degrees for about 2,500 vertical feet
I was flying through here. The snow was surprisingly good!
Last edited by nwskier; 03-08-2015 at 08:49 PM.
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03-08-2015, 09:03 PM #5112
That looks awesome Tim ... 2500 feet of thick fresh powder, and all in about 3 minutes! Where was that ... Cody? You must have had some decent snow falls in the last week for there to be so much accessible powder. It looks like I arrived the wrong week
WTG to kill a short session with the benching .... 19 reps at 275 and 30 reps at 255Last edited by fittofattofit; 03-08-2015 at 10:51 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-08-2015, 09:51 PM #5113
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03-09-2015, 01:54 AM #5114
BOB still looking good but complicated... and here is me simplifying things for the next couple weeks...
HAM - dam shamans that session...
TIM - What setting is your cam on??? need to give you lessons!!! lots of stamina in those legs... loving the line and the snow...
GIN - nice and simple session for you... glad the concert went well also... off food shopping now and going to buy some bread....Sleepy.
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03-09-2015, 03:08 AM #5115
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03-09-2015, 05:56 AM #5116
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
So many sets with some good weight!
And like StressMonkey said above, as fun as it all looks, I got worried every time you went towards the trees
Just covering all the basics. High rep work got me looking decent (well, for the 30 mins post workout, anyway).
And yeah, thought it was good to contribute the odd non-lifting material ITT★★★ Misc Super Smash Bros Champ ★★★
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03-09-2015, 06:13 AM #5117
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03-09-2015, 06:32 AM #5118
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
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03-09-2015, 08:35 AM #5119
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
With how strong your overhead pressing is, you need to try it, *******! I bet you could lift more than you give yourself credit for, unless you just dont do much db pressing overall.
Also, thank you! <3
Massive workouts bro, look very much like what I like to do. I think we could have some really good sessions if we every got a chance to lift together. srs.
Lifts are just crazy man!
Looking pretty freaking strong, Mike, especially with dieting. Seems like everything is coming together nicely.
Only a two pound and a half pound gain? Dang... thats doing it right. Hopefully everything works correctly and you get that massive drop that comes after a well planned refeed.
MotherofGod.jpeg
I haven't cheated in a while, you are killing me, breh.
<3
Aweosme stuff, Tim! Love the skiiing videos!4% shredded with striated!
~Blocky Waist Crew~
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03-09-2015, 08:57 AM #5120
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
I’d love to try, but my gym only carries DBs up to 75 lbs… #PlanetFitnessProblems
And I’ve always preferred the bar for all my exercises, so I actually struggle a fair bit as is with the 75s (even on flat DB bench press lol)
Don’t think I’ll be making my way towards Missouri anytime soon, but if you ever find yourself in the East Coast, definitely let me know! And yes, my mum’s off to Japan for a little over 1.5 months tomorrow, so will be joining you on the (proper) cut wagon!★★★ Misc Super Smash Bros Champ ★★★
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03-09-2015, 09:56 AM #5121
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
Saturday - Back/Biceps
Pullups
BWx15
BWx15
+25x10
+25x10
+25x10
Floor T-Bar Rows (Upright (Yates style))
50x20
75x16
75x16
75x16
50x20
Wide Grip Lat Pulldown
125x16
175x14
200x16
225x12
Close Grip Lat Pulldown
100x12
100x12
100x12
Single Arm Cable Rows
50x16
50x16
50x16
50x16
w/ Chest Supported DB Rows
50'sx12
50'sx12
50'sx12
50'sx12
Ezbar Cable Curls
60x16
80x10
80x10
70x10
w/ Single Arm DB Preacher Curls
25x14
25x12
25x12
25x10
Sunday Morning - Legs - 185.0
BB Squat
45x12
135x8
135x8
185x6
185x6
185x6
Leg Press
1PPSx20
2PPSx20
3PPSx20
3PPSx12
3PPSx20
3PPSx12
hamstring focused
Hack Squat
Sledx20
1PPSx20
1PPSx20
DoggCrapp Calf Raises
90x14
Single Leg Hamstring Curls
30x16
30x16
30x16
Leg Extensions
70x20
70x20
70x20
70x20
70x20
w/ Leg Press Calf Raises
170x20
170x20
170x20
170x20
170x20
DB Hamstring Curls
25x14
25x12
Sunday Evening - Chest/Triceps - 185.6
BB Flat Bench
45x20
135x12
185x10
225x10
245x6
275x1
DB Incline Bench
70'sx8
85'sx8
100'sx8
Peck Deck
110x20
110x20
130x12
130x12
110x22
Decline Cable Crossovers to Flys
40'sx10|8
40'sx10|8
40'sx10|8
40'sx10|8
40'sx10|8
Incline Flys
30x14
30x14
30x16
30x18
30x16
Cable Crossover Tricep Overhead Extensions
20'sx18
30'sx12
30'sx12
Hammer Strength Tricep Dips
185x20
185x20
185x16
Monday Morning - Delts/Traps - 185.4
Hammer Strength Shoulder Press
135x20
185x18
225x13
135x10
135x8
reverse
Hammer Strength Lateral Raises
90x16
90x16
90x16
w/ Reverse Peck Deck
90x16
90x16
90x16
Single Arm DB Raises
25x20
35x16
35x16
w/ Overhead Shrugs
25'sx14
25'sx14
25'sx14
Leaning DB Shrugs
60'sx20
60'sx20
Faurking tired bro's. No cheats, no real refeeds (just enough to keep me going at this point), sauna and cardio almost every day. Changings are coming fast though, so its all good. This is the leanest I have looked and this is the lightest I have been at the start of the week. Back is nearly 100%, bentover rows are still a ways off but I am ready to start abs, hopefully that will help sharpen my midsection a bit.4% shredded with striated!
~Blocky Waist Crew~
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03-09-2015, 10:15 AM #5122
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
And the crazy volume workouts are back...
How low in terms of body weight are you trying to go? I think I may have asked you before, but clearly, I have chit short term memory. Any pics of current shreds?★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
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★★★ Disregard Everything, Acquire Aesthetics Crew ★★★
Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
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03-09-2015, 10:22 AM #5123
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
\o/ yeah buddy (don't be fooled, there is a lot of intensity in there, just hard to put that to paper if you know what I mean).
No clue, just until I get dickskin shredded (srs). I want to be much better conditioned than when I was competition ready, I feel like I can easily beat that.4% shredded with striated!
~Blocky Waist Crew~
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03-09-2015, 11:59 AM #5124
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03-09-2015, 01:31 PM #5125
Exane ... I'm not surprised that you're feeling tired Sean ... that was around 400 reps each session + cardio and all while you've got the shreds on. Intense pump with all those 16 and 20 rep sets. Are you planning to compete this time or is it get shredded and then reverse diet?
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-09-2015, 02:08 PM #5126
- Join Date: Jan 2011
- Location: SARAJEVO, Sarajevo, Bosnia and Herzegowina
- Age: 29
- Posts: 29,466
- Rep Power: 273870
9.3
Sumo Block Pulls 8cm
310 x 1
330 x 2 (PR)
*on 310x1 I misgrooved the pull and actually had some downward motion and basically SLDL it, wanted to call it a day there but still took the planned jump to 330kg and ended up hitting a nice double with it
gained a lot of confidence with this for my last pull day which will be on either friday or saturday...a heavy single or double off the floor
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03-09-2015, 02:12 PM #5127
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03-09-2015, 02:43 PM #5128
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03-09-2015, 06:38 PM #5129
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
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03-10-2015, 05:36 AM #5130
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
lol, ouch. I'll have to step it up now that I have been called out
Pump has been insane! Still freaking tired too, for some reason I havent been able to get a solid nights sleep, despite exhausting myself and giving myself the opportunity to get a plenty of sleep. oh well, just got to keep pushing.
No competing, just shreddig for now. Absolutely no plan other then that, just want to focus on one day at a time
Awesome stuff Hamza, grats on another PR. Your pace is just insane right now.
Hamza is killing the pr game man.
Monica!
Definitely man, I cannot wait!4% shredded with striated!
~Blocky Waist Crew~
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