Muscle Pharm Assault DO WORK

[emergency]

Nice leg day.

[CR56BB]

Nice leg day.

Thanks. The reason I dont have any squats in there is because i have a ****ed up lower back.

[emergency]

Thanks. The reason I dont have any squats in there is because i have a ****ed up lower back.

I understand that. have the same issue. presses only

[CR56BB]

My third meal. The actual fat content is much lower since I don't eat the skin.

[CR56BB]

This week is my deload week so I won't be taking any pre workout supplements. For my deload week I like to do a lot of dynamic and static stretching.

I will usually start with dynamic stretching and finish with static stretching.

I follow bodyspace member timbahwolf's dynamic stretching routines.




After I did some shoulder rotator cuff workout than went into my shoulder and back workout

Military Press


45x5
55x5
65x5
65x5
65x5

Its deload week so I'm using very light weights

Body Weight Pull ups


25 total body weight pull ups

Then I finish off with some static stretching

[emergency]

^^ great post bro!

[CR56BB]

^^ great post bro!

Thanks man, try some of those stretches out.

[emergency]

Thanks man, try some of those stretches out.

Gonna give a few a ago tomorrow

[SupremeMMA]

Very impressive log!

[tmd17]

log's looking great man, nice vid the other day will have to add a few of those to my stretching routine!

[CR56BB]

Started with dynamic stretching 5-10mins

Shoulder Rotator Cuff work


I preform 2-3 sets of this on every upper body days

Bench Press (Deload)

95x5
115x5
135x5
135x5
135x5

Pull Ups -just watch the first 1min of the video, here i just focus on a FULL range of motion


BodyWeightx25

Thats about it chill day at the gym .

[emergency]

Nice training vids today.

[CR56BB]

Nice training vids today.

Thanks bro, just tryna quality information

[CR56BB]

SO today I was gonna do leg deload but since I have been doing hypertrophy for legs for the last month there was no need for a deload. So I thought why not just shock the body

Workout:

Push ups(100reps) - Superset - with Pull ups(50reps)

Try to complete this part in less than 10mins, speed and intensity is the most important part. God I wish I took Assault before this workout haha, this workout didn't hit me till I hit the gym
Chest and back was about to explode!! I felt like my chest was gonna cramp up lol
Stationary Bike
10mins to pre-fatigue the legs

Treadmill Interval Training
Intervals- (Jog-5) (Sprint-11)
Duration-20mins total, jog for 2 mins and sprint for 1 min

Shoulders tomorrow can't wait to jump back on Assault!!

[emergency]

Nice supersets.

[CR56BB]

Nice supersets.

Thanks bro, give it a shoot promise you will like it

[CR56BB]

Military Press
45lbx10 ~ warm up
55lbx5~warm up
75lbx5
85x5
95x5 or more (I DID 12!!!! PR )
*Every rep just felt so right and the weight just went up easy

Pull Ups

Wide Grip BW pulls up x 10 reps
Medium Grip BW pull up x 10 reps
Close Grip BW pull up x 10 reps
Medium Grip BW pull up x 10 reps
Wide Grip BW pulls up x 10 reps

Arnold Press
45lbx8
45lbx8
45lbx8
45lbx8
45lbx8

Seated Row
5 sets of 10 reps

Bent Over DB flies
15lbx15 --- 4 sets
**superset
Barbell curls
80lbx8
80lbx8
80lbx8
90lbx6

~~Felt Great awesome workout gonna be sore as **** tomorrow

[emergency]

Nice back and shoulder training CR

[SupremeMMA]

Congrats on the PR.

[CR56BB]

Congrats on the PR.

Nice back and shoulder training CR

Thanks guys. I'm loving the assault so far, I even gave a scoop to my training partner to let him try it out and he broke PR on that shoulder day too

[RamSus007]

I even gave a scoop to my training partner to let him try it out and he broke PR on that shoulder day too

Now, you will never keep him away from your tub of Assault.

[Kyanangelo]

Military Press
45lbx10 ~ warm up
55lbx5~warm up
75lbx5
85x5
95x5 or more (I DID 12!!!! PR )
*Every rep just felt so right and the weight just went up easy

Pull Ups

Wide Grip BW pulls up x 10 reps
Medium Grip BW pull up x 10 reps
Close Grip BW pull up x 10 reps
Medium Grip BW pull up x 10 reps
Wide Grip BW pulls up x 10 reps

Arnold Press
45lbx8
45lbx8
45lbx8
45lbx8
45lbx8

Seated Row
5 sets of 10 reps

Bent Over DB flies
15lbx15 --- 4 sets
**superset
Barbell curls
80lbx8
80lbx8
80lbx8
90lbx6

~~Felt Great awesome workout gonna be sore as **** tomorrow

Destroying the pull up man! good stuff!

[emergency]

Thanks guys. I'm loving the assault so far, I even gave a scoop to my training partner to let him try it out and he broke PR on that shoulder day too

Thats excellent!

[CR56BB]

Now, you will never keep him away from your tub of Assault.

Thats excellent!

Hahaha so true, I’m gonna need to tell him to get some him self!!!

Destroying the pull up man! good stuff!

Thanks bro, how your contest prep going? Did you hire a coach for this prep?

[Kyanangelo]

Hahaha so true, I’m gonna need to tell him to get some him self!!!

Thanks bro, how your contest prep going? Did you hire a coach for this prep?

Its going well man! No, I actually got a friend of mine who's competed before. I was planning
to hire a coach, but due to financial reasons, decided to do this show without one. Definitely planning
to get offseason coaching, when money is better man. But other than that, contest prep is going well man,
thanks for asking bro! Ya planning to compete anytime soon?

[CR56BB]

Its going well man! No, I actually got a friend of mine who's competed before. I was planning
to hire a coach, but due to financial reasons, decided to do this show without one. Definitely planning
to get offseason coaching, when money is better man. But other than that, contest prep is going well man,
thanks for asking bro! Ya planning to compete anytime soon?

Not at the moment since I'm still kinda light for my height so I need to bulk more.

[CR56BB]

Today was suppose to be chest/back day but since my shoulder and back are still sore I swap my workouts around.
I decided to do a high volume leg day instead (30sec rest periods). Start off with 5min of static stretching follow by 10min of stationary bike.


Walking Dumbbell Lunges
20lbx20
35lbx20
35lbx20

Leg Press-position feet low and close on the platform
90lbx20
180lbx20
180lbx20
180lbx20

Leg Press- Single leg
50lbx20
50lbx20
50lbx20

Leg curls
150lbx15
150lbx15
150lbx15

Single Leg Hip Thrust 3 sets of 20 reps, I promise your hamstrings will crap up

[emergency]

Nice leg training today

[CR56BB]

Nice leg training today

Thanks Bro

[CR56BB]

My lower started hurting again, I think it was from the leg day those lunges fuark me

Warm up with a 10min Static Stretching to loosen up my entire body especially my lower back.

Bench Press

155x5
180x5
205x12!!!! (FUARK I love breaking PR every week )

Pull Ups - I bring my legs close to my chest kinda like doing hanging leg raises. This way it keeps my lower back from
arching doing each pull

Body Weight x 50 reps

Incline Dumbbell Press I preform this exercise with 3-4 second on the way down and 1 sec up

60x8
60x8
60x8
60x8

Seated Close Grip Row

150x15
150x15
150x15
150x15