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  1. #571
    Registered User ebomb55's Avatar
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    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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  2. #572
    God In Training Jab1's Avatar
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    Awesome. Heavy box squats given the reps/sets and rests.
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  3. #573
    Registered User ebomb55's Avatar
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    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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  4. #574
    Registered User ebomb55's Avatar
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    Originally Posted by Jab1 View Post
    Awesome. Heavy box squats given the reps/sets and rests.
    Ya, being explosive was the goal. Was almost jumping off the box on the first 5 or so haha.
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  5. #575
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    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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  6. #576
    God In Training Jab1's Avatar
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    "holding it together pretty well"

    ...

    die.
    "I am the master of my fate:I am the captain of my soul."

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  7. #577
    Chef Bob The Solution's Avatar
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    Chest Striations, and your shoulders are popping. How tall are you? and weigh?
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  8. #578
    Registered User ebomb55's Avatar
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    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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  9. #579
    Registered User ebomb55's Avatar
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    Originally Posted by Jab1 View Post
    "holding it together pretty well"

    ...

    die.
    Haha
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  10. #580
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    Chest Striations, and your shoulders are popping. How tall are you? and weigh?
    I'm a hair under 5'11" and right now am hovering between 219-220 first thing in the mornings.
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  11. #581
    Registered User ebomb55's Avatar
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    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. #582
    Registered User DiamondMaker's Avatar
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    Originally Posted by The Solution View Post
    Chest Striations, and your shoulders are popping. How tall are you? and weigh?

    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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  13. #583
    Registered User ebomb55's Avatar
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    Originally Posted by DiamondMaker View Post
    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.
    Hahaha thanks man.

    Measurement-wise, legs have grown about an inch in the past 6-8 months, which is a pretty good amount, but I believe a good amount of that mass has gone to my hammies, which give them that full look from the side.

    That's what I'm hoping...just have to come in conditioned.
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  14. #584
    Registered User DiamondMaker's Avatar
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    Originally Posted by ebomb55 View Post
    Hahaha thanks man.

    Measurement-wise, legs have grown about an inch in the past 6-8 months, which is a pretty good amount, but I believe a good amount of that mass has gone to my hammies, which give them that full look from the side.

    That's what I'm hoping...just have to come in conditioned.
    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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  15. #585
    Registered User ebomb55's Avatar
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    Originally Posted by DiamondMaker View Post
    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.
    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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  16. #586
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    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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  17. #587
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    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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  18. #588
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    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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  19. #589
    Registered User ebomb55's Avatar
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    12.24.12

    Chest/Shoulders

    Machine Press
    4 worksets x 10

    Hex Press
    40 x 12
    45 x 2x12
    40 x 12

    Stretch Pushups
    3 x failure

    Reverse Pec Dec
    3 x 30

    Spider Crawls
    Short mini x 3x4

    6 ways
    10 lb x 3x10

    Bike Tabata

    Secondary chest/shoulders with some cardio.
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    Registered User ebomb55's Avatar
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    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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  21. #591
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    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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  22. #592
    Registered User ebomb55's Avatar
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    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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  23. #593
    Registered User ebomb55's Avatar
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    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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  24. #594
    Registered User ebomb55's Avatar
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    12.30.12

    Secondary Legs

    Explosive Work
    Box jumps, various heights

    Bike HIIT
    5 minute warmup
    5 intervals (30/3 min 30 seconds)
    Cooldown

    Back Squats (paused, explosive)
    225 x 6 (5 sets)

    Light, not a lot of work. Quad was bothering me a little.
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  25. #595
    Registered User DiamondMaker's Avatar
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    225 for 25 on flat... damn hahaha. Whats the most you've ever flat benched before?
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  26. #596
    Registered User ebomb55's Avatar
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    Originally Posted by DiamondMaker View Post
    225 for 25 on flat... damn hahaha. Whats the most you've ever flat benched before?
    Haha ya, just felt like repping it out, was surprised I got over 20.

    I haven't maxed, or even done bench press regularly, since Freshman year in college, and I hit 375 then.
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  27. #597
    Registered User ebomb55's Avatar
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    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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  28. #598
    Chef Bob The Solution's Avatar
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    Any word on your next program? I heard he has a new one in the works called "The Incinerator"
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  29. #599
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    Originally Posted by The Solution View Post
    Any word on your next program? I heard he has a new one in the works called "The Incinerator"
    Haha, no word yet, but it might be that one!
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    Weak as phuck James199117's Avatar
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    wow... very impressive man. job well done
    Used to be 247lbs 40% body fat. looking for advice or info shoot me a pm im friendly and always willing to help anyone who wants to help themselves!

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