Journey to a natural pro card

[The Solution]

Hows the recovery while running the Devourer??? Feeling good? seeing some good strength gains/size gains so far?

[ebomb55]

Hows the recovery while running the Devourer??? Feeling good? seeing some good strength gains/size gains so far?

I'm loving it right now. Recovery is great, haven't felt 'down' or tired yet, and am amped every time I hit the gym. I've been doing it for 2 weeks now, so I think it's a bit early to talk about the benefits from it, but I can tell that this split will allow me to progress better simply because I'm getting more lifting sessions in and recovering from them.

[The Solution]

I'm loving it right now. Recovery is great, haven't felt 'down' or tired yet, and am amped every time I hit the gym. I've been doing it for 2 weeks now, so I think it's a bit early to talk about the benefits from it, but I can tell that this split will allow me to progress better simply because I'm getting more lifting sessions in and recovering from them.

How long is the outline for your program 6-8 weeks?

[ebomb55]

How long is the outline for your program 6-8 weeks?

Every one of John's programs are 12 weeks.

[DiamondMaker]

Your muscle gains seem apparent but it also seems that your strength may have dipped a tad(lol even though your still throwing around huge numbers)? Has this given you any thought to going back to a power based split ?

[fr0IVIan]

Your muscle gains seem apparent but it also seems that your strength may have dipped a tad(lol even though your still throwing around huge numbers)? Has this given you any thought to going back to a power based split ?

idk about that.. the weights he throws around for super/trisets, on short rest and doing the big lifts late in the session are pretty heavy IMO

[ebomb55]

Your muscle gains seem apparent but it also seems that your strength may have dipped a tad(lol even though your still throwing around huge numbers)? Has this given you any thought to going back to a power based split ?

Which lifts specifically?

Obviously, if strength is not a priority, strength will go down, but I'm happy with where my strength levels are at since I'm not training specifically for that.

Strength is a lot about CNS efficiency/frequency/training the lift, and those just aren't my number 1 goals right now.

[ebomb55]

idk about that.. the weights he throws around for super/trisets, on short rest and doing the big lifts late in the session are pretty heavy IMO

Ya, the short rest periods definitely will force you to use less weight.

[ebomb55]

12.3.12

Back

Dead-Stop Dumbbell Rows (arc-form)
50 x 15 LR
70 x 10 LR
85 x 10 LR
105 x 10 LR
120 x 10 LR
120 x 20 LR

Facing-Away Neutral Grip Pulldowns
4 x 8

Dumbbell Meadows Pullovers
65 x 4x10

Deadlifts
worked up to a pretty fast 605 x 1 (pleased with this, haven't deadlifted heavy in almost 6 months).

Lower Back Machine
3 sets to failure + 1 dropset at the end

Strong back session. Rows filled my lats with blood and pulldowns finished that pump off. Was very happy with deads from the floor today. Best is 605 x 3 and I definitely could have hit this for 2-3 today, but stopped, didn't want to go too heavy first time deadlifting in a while.

[DiamondMaker]

Ya, the short rest periods definitely will force you to use less weight.

I was more asking if you think your strength has dipped since you were saying your squats felt a little heavy - and also if you think you'll eventually go back to a power based split.

[ebomb55]

I was more asking if you think your strength has dipped since you were saying your squats felt a little heavy - and also if you think you'll eventually go back to a power based split.

Ahh, misread then lol.

I don't think strength has dipped, but since it isn't the focus, and I no longer do squats when I am 'fresh', it might give that appearance from time to time. Squats are likely within 10-20 lb of the strength they were when I was actually training them as a lift. I also tend to do them after I have thoroughly pre-exhausted my hamstrings.

I will likely move to a power split, or even a more powerlifting focused split at some point in the future. When, I'm not sure yet. I would like to hit some all-time strength goals in the big lifts at some point.

[ebomb55]

12.5.12

Arms/Calves

Rope Pushdowns/Facing-Away Single Arm Cable Extensions (both done with continuous tension + stretch)
12/10 LR
4 sets

Bench Dips (3 second eccentric, deep stretch at bottom, continuous tension)/Incline EZ Bar Extensions (get stretch behind head, pause for split second, extend)
45 x 8/40 + bar x 8
90 x 8/60 + bar x 8
135 x 8/50 + bar x 8
90 x 8/50 + bar x 8

Fixed Barbell Curls ('perfect' form)/Dumbbell Hammer Curls (using grip force)
80 x 8/25 x 10
90 x 8/30 x 10
100 x 8/30 x 10
90 x 8/30 x 10

EZ Bar Preacher Curls/EZ Bar Reverse Curls
40 + bar x 8/20 + bar x 10
70 + bar x 8/20 x 10
50 + bar x 8/20 x 10
50 x 8/20 x 10

Standing Calf Raise/Dorsiflexions
10-10-10/failure
2 sets

Nasty pump today...could barely move my arms when it was all over.

Success lol.

[NaturalPursuit]

I'll say! I got a pump just readin that workout!

[The Solution]

I'll say! I got a pump just readin that workout!

Mountain Dog Training will teach you what true pump is.... Ask Ebomb lol

[ebomb55]

I'll say! I got a pump just readin that workout!

Haha, I'm glad! Give it a try and you'll see for sure.

[ebomb55]

Mountain Dog Training will teach you what true pump is.... Ask Ebomb lol

Haha, that's for sure.

[ebomb55]

Meals

1) 4 eggs cooked in VCO, 1 ezekiel bagel

2) 1/2 cup cream of rice, 1.5 tbsp peanut butter, 1.5 scoops whey/egg white/casein, 1/2 scoop greens

Peri-Workout: 80 grams carbs + 30 grams hydrolyzed casein

3) 2 cups Basmati rice, 5.75 ounces chicken breast, 3 Brazil nuts

4) 4 slices ezekiel bread + 20 grams VCO, 5 ounces chicken breast + 1/2 cup tomato sauce

5) 250 grams Siggis fat free yogurt, 2 tbsp peanut butter, 10 grams VCO, 1 slice ezekiel bread, 2 rice cakes, 1 scoop greens +

97 F/425 C/255 P, 3,773 cals

[ebomb55]

12.6.12

Chest/Shoulders

Neutral Grip Machine Press/Goblet Jump Squats (50 lb Kettlebell)
90 x 10/15
105 x 10/12
125 x 10/10
140 x 10/10
150 x 10/10
170 x 10/10
185 x 10/10
200 x 10/10

Dumbbell Hex Press/Dumbbell Swings
40 x 12/85 x 10
40 x 12/10
40 x 12/110 x 8
40 x 12/110 x 8

Pec Minor Dips/Band Over-Backs
Bw x 20/10
20/10
20/10

Machine Rear Delt Raises
10 x 30
8 x 30
8 x 30

Spider Crawls
Short mini x 4
Short mini x 4
Short mini x 4

6-Ways
10 lb x 2x10
8 lb x 10

Just the usual chest/shoulders 'pumping' day with some conditioning thrown in at the beginning. Bw is 220

[ebomb55]

12.7.12

Secondary Back
Pullups (mixed grips)
50 reps over 3 sets (not to failure, sternum style)

Single Arm Barbell Rows (using 25s, explosively, hard flex)
50 x 10 LR
75 x 10 LR
100 x 3x10 LR

Dumbbell Pullovers
50 x 12
70 x 12
75 x 12, 12

Pullups (neutral grip)
2 x 10
Partial Pulldowns
180 x 10, 10

Kayak Rows
2 x 10
Single Arm Pulldowns
2 x 10 LR

The usual secondary back session...was pleased with performance today. Decided to throw in some more Pullups.*

[ebomb55]

12.8.12

Legs

Lying Hamstring Curls
2 x 20 warmups
1 x 25
1 x 20
1 x 15
1 x 10

Back Squats (explosive, 3 second negative, continuous)
135 x 8
185 x 8
225 x 8
Works
315 x 4x8

Leg Press
2x5 w/ 9 pps (heaviest gym went lol)

Walking Dumbbell Lunges
100s x 2x8 LR

Leg Extensions*
2 x 25

Barbell RDL using 25s
190 x 2x10
145 x 2x10

Awesome leg session. Squats felt great, done very explosively, and everything else gave me a nasty pump.*

[ebomb55]

12.9.12

Chest/Shoulders

Incline Dumbbell Press
30 x 15
50 x 8
65 x 8
75 x 8
90 x 8
105 x 8
120 x 12
100 x 8

Banded Flat HS Press (minis, explosive)
1 pps + 25 x 6, 6, 6, 6

Reverse Band Incline Press (light bands)
315 x 3x5
275 x 2x5

Stretch Pushups
3 sets to failure, 73 total reps

Bentover Dumbbell Laterals (head on incline bench)
30 x 3x15

Cage Press (explosive)
95 x 5
115 x 5
135 x 5, 5, 5, 5

Dumbbell Front Raise
25 x 12,

Awesome chest/shoulder session. Inclines felt strong first, hitting 12 with more in the tank on DB presses (highest weight lol). HS and reverse bands were great explosive work and stretch pushups gave me a really nasty pump. Shoulder work felt great as well.

[ebomb55]

12.10.12

Back

Meadows Rows
Worked up to 145 x 8 LR

Single Arm Pulldowns
4 x 8

Rope Straight Arm Pulldowns
4 x 8

Barbell Shrugs w/3 second hold
3 x 12

Banded Hypers
1 mini + 1 monster x 20
2 mini + 1 monster x 20
2 mini + 2 monster x 12 to bw to failure

Quick, solid back session. First final tomorrow. Wish me luck haha!

[Jab1]

Awesome incline pressing.

[ebomb55]

Awesome incline pressing.

Thanks man!

[ebomb55]

12.11.12

Arms

Fixed Barbell Curls/Dumbbell Hammer Curls w/Grip Force
80 x 8/30 x 10
100 x 8/30 x 10
100 x 8/30 x 10
Dropset
100 x 8 to 60 x 8 + 4 partials to 40 x 8 + partials/30 x 10 to 25 x 8 + partials to 15 x 10

Machine Preacher Curls
4 x 8 + 8 partials

Rope Pushdowns/Single Arm Cable-Away Extensions
12/10 LR
4 sets

Bench Dips (3 second eccentric, flex at top)/EZ Bar Incline Extensions
90 lb x 8/50 + bar x 8
135 lb x 8/50 x 8
135 x 8/50 x 8
Dropset
135 x 20 to bw x 10

Ridiculous pump today. Would recommend to anyone looking for a pain tolerance challenge.

[ebomb55]

12.12.12

Legs/HIIT

Leg Press Calf Raise/Dorsiflexion
2 pps x 60 seconds/45 seconds
3 sets of that...continuous

Lying Hamstring Curls (rest is when partner goes)
5 x 10

Back Squats (very explosive, rest when partner goes)
135 x 10
185 x 10
225 x 6
245 x 6
265 x 6
285 x 6
315 x 6

Bike HIIT
5 minute warmup
10 intervals: 15/45
5 minute cooldown

The usual secondary leg session.

[The Solution]

Does John set up HiIt on top of legs for a reason? Or maybe something you could ask him

He seems to be anti cardio and would rather train as a tool for shedding weight and fat
I assume that's your current goal?

[ebomb55]

Does John set up HiIt on top of legs for a reason? Or maybe something you could ask him

He seems to be anti cardio and would rather train as a tool for shedding weight and fat
I assume that's your current goal?

Haha, they're my add-in. He is a bit, which is why I've reduced mine slightly. I still enjoy doing intervals once a week or so and, since they're more anaerobic than LISS (which is what he truly hates), I feel they work well on my secondary leg session.

[DiamondMaker]

Workouts looking strong, interested to see how a near (or actual) 7 day split works. Good luck on exams, mine start monday...

[ebomb55]

Workouts looking strong, interested to see how a near (or actual) 7 day split works. Good luck on exams, mine start monday...

I think it's going very well...It really is a 4 day split with 3 'optional' secondary days. I do the secondary days as long as I feel recovered and not tired or anything and I haven't felt poorly yet so, I've been doing 7 days for 4 weeks now, feeling great.

I had one this past Tuesday and then Monday and Wednesday next week...fun lol.