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

[NaturalPursuit]

How about a pic of the legs since you keep hiding them

I'll post some pics up soon...not at the level they need to be at yet though...but once I do post a picture I want jaws to drop...I've been hammering these f#$kers and they wont stop growing...once they REALLY overpower my upper body then I'll be happy...ish...then they need to get bigger

Cool take on the upper hyper day, a lot of people emphasize chest over everything else, including myself, though chest has always been one of my weak points.

When do you start your masters?

Thanks bro! I just want it all to grow! And right after I graduate with my BS in May! PUMPED!!

8 Upper Body Cell Swelling Day w/ forearm emphasis
*keep tissue damage to a minimum (nothing under 20 reps)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings

A WARNING...TO THE PEOPLE...THE GOOD AND THE EVIL...THIS...IS...WAAAAAAR!!!!!!!

Standing BB Shoulder Press- 3 sets of 30-50 reps
Bar x 50
Bar x 50
Bar x 50

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
65 x 22
65 x 22
65 x 22
Back
65 x 22
65 x 22
65 x 22

MY MIND IS ALREADY FOCUSED...MY PREY HAS BEEN STALKED...NOW ITS TIME TO F#$KIN KILL!!!!

Rope pullovers- 6 sets of 20-30
reps
60 x 26
60 x 26
60 x 26
60 x 26
60 x 26
60 x 26

Cable flys- 6 sets of 20-30 reps
High
40 x 20
40 x 20
40 x 20
40 x 20
All the way up
40 x 20
40 x 20

EVERYBODY WANTS TO SAY THEY'RE A BEAST IN THE GYM UNTIL IT COMES TIME TO DO WHAT REAL BEASTS DO!!!!!!

Arm activation sets- 4 sets of 20-30 reps
Single high cable curl behind head
20 x 22
20 x 22
Single arm cable pressdowns
20 x 22
20 x 22

Delts- 6 sets of 20-50 reps
DB side
45 x 56
45 x 56
(timed - arms straight) 10 x 60s
Single Cable rear Delt crossovers
(top) 20 x 38
(mid) 20 x 38
(bottom) 10 x 20

Triceps- 6 sets of 30-80 reps
Rope AK pressdowns (lats flexed)
60 x 44
60 x 44
60 x 44
Overhand Bar
70 x 24
70 x 24
70 x 24

DESTROY!!! DECIMATE!!! F#$KING OBLITERATE!!!!!

DB Curls- 6 sets of 30-80 reps
Both arm hammer (bringing in front of body)
25 x 50
30 x 20
30 x 20
Single arm twisting preacher db
20 x 20
20 x 20
20 x 20

Reverse wrist curl- 4 sets
W/ Extensors using short BB
10 ps x 20
10 ps x 20
10 ps x 20
10 ps x 20

Short BB front shrugs- 4 sets
Close grip
55 ps x 60
55 ps x 60
Wide grip
55 ps x 60
55 ps x 60

ARE YOU SEEING THIS?!!?! WTF IS HAPPENING?!?!? HOW THE F#$K CAN YOU HANDLE THIS MUCH BLOOOD!!!!!!

Cable bar forearm pressdowns- 2 sets of 50-100 reps
Flexors
70 x 52
70 x 52
70 x 52
Extensors
20 x 52
20 x 52
20 x 52

Curl bar upright rows- 4 sets
25 ps x 22
25 ps x 22
25 ps x 22
25 ps x 22

MORE SHYT!!!! MORE F#$KIN WORK NEEEDS TO BE DONE GODDAMN IT!!!

Occluded Preacher Extensors- 3 sets
Bar x 26
Bar x 26
Bar x 26

Occluded arms- 6 sets
Preacher curls
10 ps x 24
Slight break
10 ps x 24
Slight break
10 ps x 24
Cable bar pressdowns
50 x 24
Slight break
50 x 24
Slight break
50 x 24

Barbell forearms (partials if needed)- 4 sets
Flexors
75 x 52
75 x 52
Extensors
Bar x 20
Bar x 20

I. WILL. BE. PRO.

Daily Cooldown
-high cable curls behind head (20x13x8)
-overhand bar pressdowns (50x13x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: muscles looked so damn round today...cant imagine how my future mini-cut is going to go after this recomp!

AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: NEW FAVORITE INTRA...that pepto-pro!!! DAAMN!!!

Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
Dosage: 3-4 scoops postworkout
Flavor Used: Cookies 'N Creme
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

[The Solution]

Eager to see what you think of the new AA you get it before i do!

[MonicaPls]

Ay mayne, been lurking this log for ages, my favorite by far. Mirin work ethic and intensity and strength and gains fark. From following you, you seem to know effective methods of bringing up lagging body parts. For me, my chest is great (relative to rest of me) quads and calves are equally as good, but hammies lag compared to quads. arms lack thickness and size, as do forearms, and delts lack roundness/3d-ness. Back width is good but thickness is not as good. Was wondering how you would go about rectifying this? I have 8-10 weeks of cutting to go and then aim to bulk for 10-14 months dependent on fat:muscle gain ratio and how I look in the mirror at about a 300cal surplus. My original plan was to run 531 who was CNS with added volume and frequency for delts and arms as I also love powerlifting and occasionally run smolov jr for certain lifts. What's your opinion? Cheers mate

[NaturalPursuit]

Eager to see what you think of the new AA you get it before i do!

Excited for it

Ay mayne, been lurking this log for ages, my favorite by far. Mirin work ethic and intensity and strength and gains fark. From following you, you seem to know effective methods of bringing up lagging body parts. For me, my chest is great (relative to rest of me) quads and calves are equally as good, but hammies lag compared to quads. arms lack thickness and size, as do forearms, and delts lack roundness/3d-ness. Back width is good but thickness is not as good. Was wondering how you would go about rectifying this? I have 8-10 weeks of cutting to go and then aim to bulk for 10-14 months dependent on fat:muscle gain ratio and how I look in the mirror at about a 300cal surplus. My original plan was to run 531 who was CNS with added volume and frequency for delts and arms as I also love powerlifting and occasionally run smolov jr for certain lifts. What's your opinion? Cheers mate

Lagging bodyparts are usually an issue of lack of ability to contract the muscle completely, lack of intensity, etc. I would first experiment and find out what exercises works best for each body part then address the intensity...are you really giving that lagging bodypart everything you can? Things like that...try it all and use what works for you...there is no right or wrong way. Glad you like my log dude!


A lot has been happening in my life over the past few days...I have nearly died twice within the past year. The other day was the second time and this weekend I am just focusing on life. I will update you guys this week with more, just taking the time needed to be 100% mentally and emotionally.

[MonicaPls]

Thanks for the reply mate, hope everything sorts out well for you, best of luck big dog

[dailob]

just saw this - in

[NaturalPursuit]

Thanks for the reply mate, hope everything sorts out well for you, best of luck big dog

Much appreciated!

just saw this - in

Welcome dude!

A lot has happened on a very personal level that I would rather not discuss after everything that happened last week...I haven't stop grinding, I haven't stopped pushing...when I lose my mind, thats the only thing I know what to do and my only release. This truly keeps me alive.

4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)
*Intent Reps = only use contraction to move the weight (MMC is the key throughout entire ROM)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings

This isn't new...I havent stopped f#$king trucking on, crushing everything in my sight...all play...all work...I love what I do...and thats why I'm successful...because IM F#$KING PASSIONATE ABOUT THIS SHYT!!!! AND I COMMAAAAAND MY MUSCLES TO GROOOW!!!!!

Intent Reps - Flat BB Bench- 4 sets
Normal
Bar x 12
135 x 3
225 x 1
280 x 6
10 count pauses
275 x 4
CG
255 x 4

Deadstop reset reps - Single arm BB rows- 4 sets of 4-6 reps
Meadows Rows
2 plates + 20 x 6
2 plates + 25 x 4
Compton Rows
2 plates + 25 x 4
2 plates + 25 x 4

280 FOR 6 LIKE A F#$KIN JOKE!!!!! MAKE THIS SHYT HARD!!!!

Lat Work- 6 sets
SF Wide grip pulldown (to eye level)
250 x 6
250 x 6
Ultra WG
170 x 7
170 x 7
Underhand (leaning back, mimic high to low row)
150 x 6
150 x 6

DB Side laterals- 7 sets
Tighter Form
80 x 6
80 x 6
80 x 6
MJ laterals
15 x 8
15 x 8
15 x 8

MORE MASS THAN A F#$KIN MOUNTAIN!!!! TIME FOR BLOOD!!!!

Intent Reps - cable flys- 6 sets
Mid
60 x 7
60 x 7
60 x 7
60 x 7
Lowest
40 x 6
40 x 6

Bar pullovers- 3 sets
Bent over completely 100 x 5
slightly higher 100 x 5
body upright 100 x 5

FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 34s
25 x 34s

***FG on all arm work***

Paused both arm hammer DB curls- 3 sets
25 x 8
25 x 8
25 x 8

I CANT STOP MAKING PROGRESS!!! NOBODY CAN F#$K WITH THIS!!!!

Single arm overhand pressdowns- 3 sets
60 x 8
60 x 8
60 x 8

Single arm cable curl- 3 sets
50 x 4
50 x 4
50 x 4

DB Rear Delt- 4 sets
50 x 8
50 x 8
50 x 8
OR
Cable rear delt crossovers- 3 sets
50 x 4
50 x 4
50 x 4

CTUT Rope pullovers ss facepulls- 2 sets
120 x 9 9
120 x 9 9

THIS IS THE F#$KIN ULTIMATE!!! YOUR NOT MAN ENOUGH TO F#$K WITH ME!!!!

High cable behind the head curls- 8 set
1.5 reps shortened tension reps
50 ps x 5
50 ps x 5
50 ps x 5
50 ps x 5
50 ps x 5
FSFL bar cable curls
50 x 10
50 x 10
50 x 10

1.5 reps shortened - Overhand bar pressdowns- 8 sets
Normal
90 x 6
90 x 6
90 x 6
K Bent Over
90 x 6
90 x 6
90 x 6
K Bent Over Underhand
60 x 6
60 x 6

YOU MIGHT AS WELL QUIT...MY PACE IS TOO FAST...YOU CANT F#$KIN LAST!!!!

DB shrugs- 6 sets
55 x 10
10 count break
55 x 10
10 count break
55 x 10
10 count break
55 x 10
10 count break
55 x 10
10 count break
55 x 10

OHP ss MJ laterals- 3 sets
Focus on activation
115 x 4 into 15 x 8
115 x 4 into 15 x 8
115 x 4 into 15 x 8

ACTIVATION WORK LIKE YOU'VE NEVER SEEN!!!!

Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
+10 ps x 30
+10 ps x 30
+10 ps x 30

Bosu ball hanging leg raises- 3 sets
Above head on every rep or else rep doesn't count
7
7
7
7

Bent over rope cable crunches- 5 sets
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4

I GROW BECAUSE I F#$KING WANT TO!!!!

Daily Cooldown
-high cable curls behind head (20x14x8)
-overhand bar pressdowns (50x14x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: pictures coming soon...I literally cant believe how Im looking in the mirror lately

AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: I love this damn stuff!!!! nonstop energy and endurance!!!

Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
Dosage: 3-4 scoops postworkout
Flavor Used: Cookies 'N Creme
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

[NaturalPursuit]

5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
*Tension Reps = focus on squeeze and stretch

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings

LETS F#$KIN GOOOOOOO!!!!!!!!!!!!!!!!!!!!!!!!!

Klokov Timed High bar squats- 3 sets of 1-5 mins
Insanely SLOW TEMPO focusing on MMC - HARD contractions at the top and bottom of every rep
225 x 1 min 50 seconds
225 x 1 min 50 seconds
225 x 1 min 50 seconds

Leg press calf press- 3 sets
Tension+overreaching
6 plates x 30
6 plates x 30
6 plates x 30

NO TIME TO F#$KIN REST!!!! NO TIME TO STOP!!!! I WANT INSANE PROGRESS ONLY THOUGHT TO BE ATTAINABLE THRU DRUGS!!!!!

ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
Toes straight
8 plates x 20
8 plates x 20
Toes out
8 plates x 20
8 plates x 20
Toes in
8 plates x 20
8 plates x 20

CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
16 plates x 54
16 plates x 54
16 plates x 54
16 plates x 54

I WONT BE CONTROLLED BY YOUR THOUGHTS OF WHAT IS POSSIBLE!!!! I AM THE F#$KIN UNKNOWN!!!!!

High wide leg press- 3 set of 10-30 reps
14 plates x 28
14 plates x 28
14 plates x 28

Smith machine seated calf press- 3 sets of 20-50 reps
45 ps x 50
45 ps x 50
45 ps x 50

TIME FOR TRUE INSANITY!!!!! 3O SETS OF LEGS LEFT WITH 15 OF THOSE SETS USING INTRA-SET STRETCHING…YOU SAID YOU WANTED PAIN…WELL BUCKLE UP MOTHERF#$KER…CAUSE HERE IT IS!!!!

Seated leg curls- 10 sets of 10-12 reps
Normal (10 count break between sets)
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Intraset stretches
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)

PUMPS LIKE YOU CAN ONLY DREAM OF!!!! THIS SHYT CANT BE REAL!!!!

Cybex calf presses- 10 sets
Normal (10 count break between sets)
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Intraset stretches
90 x 10
Extreme seated stretch (30 s)
90 x 10
Extreme seated stretch (30 s)
90 x 10
Extreme seated stretch (30 s)
90 x 10
Extreme seated stretch (30 s)
90 x 10
Extreme seated stretch (30 s)

CALVES TURNING INTO F#$KIN COWS!!!! MAKE THIS B*TCH BUUURN!!!!!

Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
Normal (10 count break between sets)
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Intraset stretches
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)
95 x 10
Extreme seated stretch (30 s)

F#$KIN 50+ SETS OF LEGS IN ABOUT AN HOUR?!?! HITTING MORE REPS AND WEIGHT THAN LAST WEEK?!?! THIS SHYT CANNOT BE REAL!!!!

Daily Cooldown
-lowerbody days only high cable curls behind head (20x15x8) and overhand bar pressdowns (50x15x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: hamstrings starting to actually feel more separated than they have in a while and theres a pretty damn thick vein popping outta my "right inner teardrop into calf" area

AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: I love this damn stuff!!!! nonstop energy and endurance!!!

Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
Dosage: 3-4 scoops postworkout
Flavor Used: Cookies 'N Creme
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

[The Solution]

Gotta see them 54 reps at 16 plates thats nutso.

[jaredmus]

Gotta see them 54 reps at 16 plates thats nutso.

yeah WTF moment for sure

[NaturalPursuit]

Gotta see them 54 reps at 16 plates thats nutso.

yeah WTF moment for sure

Will…not that impressive though TBH…I accidentally did 6 sets today of them


The INSANE BULK Series 17 (New Supplements Coming in AND A THIRD BOTTLE OF CLEAR MUSCLE)

[The Solution]

if 2 bottles did nothing what good will a 3rd do?

[Misctake7]

Bummer we won't be seeing you at the Arnold man

[NaturalPursuit]

if 2 bottles did nothing what good will a 3rd do?

Follow the videos and updates

After 1.5 bottles not much happened but at around the half of the second one I began recomping faster than I ever have with no other changes in diet/training/nutrition and its kept up like that…recovery hasn't changed much but the recomping effect is honestly like something I've never seen before..very excited with this 3rd bottle

Bummer we won't be seeing you at the Arnold man

Yeah tell me about it bro…but priorities…I gotta focus on paying my bills and actually being able to drive and get around before anything else

[NaturalPursuit]

6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are complete

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

LET IT SWELLL!!!!! LET IT BUUUURN!!!! WELCOME IN THE PAIN…BECAUSE ITS GUNNA F#$KIN HAPPEN ONE WAY OR ANOTHER!!!!!

Bench Press- 3 sets of 8-12 reps
CG
245 x 9
Overhand gripped Pec Deck ss Flat Bench (Normal Grip, work on increasing Pec MMC)
80 x 10 into 245 x 9
80 x 10 into 245 x 9

Tension Reps - T bar rows- 4 sets of 8-12 reps
4 plates + 10 x 8
4 plates + 10 x 8
4 plates + 10 x 8
4 plates + 10 x 8

ALREADY TEARING THIS PLACE TO THE F#$KIN GROUND!!!

DB laterals- 3 sets of 20-30 reps
55 x 22
55 x 22
55 x 22

Curl bar arm activation work- 3 sets
Preacher into French
15 ps x 20 20

ARMS STRAIGHT - High cable flys- 6 sets
Normal
30 x 40
40 x 20
40 x 20
30s extreme stretch
30 x 16
Extreme Stretch (30 s)
30 x 16
Extreme Stretch (30 s)
30 x 16
Extreme Stretch (30 s)

HEAR MY F#$KIN ROAR!!!! THIS LION IS READY TO KILL!!!!!

Pulldowns (fully shortened)- 7 sets
Wide (15-30 reps)
210 x 17
210 x 17
Super wide (8-12 reps)
230 x 12
Tension Reps - Close Grip 50-70 seconds
130 x 64s
SF Rope pullovers - Loaded Stretch
60 x 24
30 count hard stretch
60 x 24
30 count hard stretch

Hammer Strength- 4 sets
Fully lengthened and shortened
Incline press
2 plates x 16
2 plates x 16
Rows
Low 2 plates x 22
High 2 plates x 22

SQUEEZING HARDER THAN A F#$KIN DEATH GRIP!!! THIS IS WHY I GROW!!!

Side laterals- 3 sets
K Style Forced reps (20-40 reps)
70 x 34
70 x 34
Timed CTUT no breaks between reps (50-100 seconds)
15 x 1 min 18 seconds

Standing reverse Pec deck- 4 sets of 20-30 reps
100 x 24
100 x 24
100 x 24
100 x 24

Tricep bar overhand pulldowns- 5 sets of 12-20 reps
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

SPLIT THESE F#$KIN TRICEPS!!!! MAKE THEM F#$KIN STRIATE!!!! I COMMAND YOU TO MOTHERF#$KIN STRIATE!!!!!!

Curl bar preacher- 5 sets of 12-20 reps
25 ps x 13
25 ps x 13
25 ps x 13
25 ps x 13
25 ps x 13

Db hammer curls- 3 sets of 8-20 reps
35 x 15
35 x 15
35 x 15

Db behind head extensions- 3 sets of 20-30 reps
65 x 22
65 x 22
65 x 22

NO MORE F#$KIN WEAK ARMS!!!! I WONT STAND FOR THIS SHYT!!!

Db shrugs- 2 sets
65 x 36 seconds
65 x 36 seconds

Forearm curls- 8 sets of 20-40 reps
Short bb bar extensors
26
26
26
26
BB flexors
+10 ps x 30
+10 ps x 30
+10 ps x 30
+10 ps x 30

F#$KIN KING!!!!!! THIS IS NOT LAST F#$KIN YEAR!!!!!

Decline reverse crunches- 4 sets
26
26
26
26

Intent Reps - Standing rope crunch- 5 sets
Front Intent Reps (12-30 reps)
120 x 26
10 count break
120 x 26
10 count break
120 x 26
Front speed
110 x 46
10 count break
110 x 46

GORILLA

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x15x8) and overhand bar pressdowns (50x15x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: hamstrings starting to actually feel more separated than they have in a while and theres a pretty damn thick vein popping outta my "right inner teardrop into calf" area

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: I love this damn stuff!!!! nonstop energy and endurance!!!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
Dosage: 3-4 scoops postworkout
Flavor Used: Cookies 'N Creme
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[dailob]

crazy workouts lol


do you put your clients through this?

[NaturalPursuit]

crazy workouts lol


do you put your clients through this?

Haha thanks man! And nope…some of my clients grow on 10 sets a workout, others 20 sets, other higher frequency, others lower frequency…just depends on how they respond but we do go thru every possible stimuli to assess how they will grow best

[phillysteak]

Alex man, diggin the buzz cut!

What are your top flavors of cellucor whey in shake form?

[jpfaherty]

Noticing anything from the intraset stretching? Lots of research being done on this right now.

[The Solution]

Multi eh? get you some OT!

[NaturalPursuit]

Alex man, diggin the buzz cut!

What are your top flavors of cellucor whey in shake form?

Makes the body look bigger

FAVORITE goes to smores…EASILY! Then molten chocolate, peanut butter marshmallow…I should make a video ranking them all haha

Noticing anything from the intraset stretching? Lots of research being done on this right now.

So I introducing intra-set stretching along with my cell swelling specific work around the same time and honestly…in the first 3 weeks I got stretch marks like crazy and not everything got noticeably more full and round looking along with increased recovery benefits…highly recommend both

Multi eh? get you some OT!

Always have just decided to start posting haha and yup that was always a go to!

7 Lower Body Cell Swelling Day w/ Ab Auxillary
*keep tissue damage to a minimum (nothing under 20 reps)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

I WORK TOO HARD TO F#$KIN FAIL!!!! I CANT FAIL!!!! I F#$KING REFUSE!!!!!

Leg curls- 3 sets 50-100 reps
60 x 80
60 x 80
60 x 80

Leg extensions- 3 sets of 50-100 reps
60 x 82
60 x 82
60 x 82

OVER 400 REPS INTO THIS F#$KIN WORKOUT AND MY SKINS ALREADY SPLITTING!!!!! TIME TO GET REAL!!!!

Leg press calf press- 3 sets
Entire Leg Contracted
4 plates x 40
4 plates x 40
4 plates x 40

Leg press- 5 sets of 60-100 reps
K Style Close Stance
8 plates x 130
8 plates x 130
8 plates x 130
8 plates x 130
8 plates x 130

BLOW OUT THOSE F#$KIN QUAD SWEEPS!!! TASTE THE F#$KIN FEAR!!!!

Seated smith machie calf press- 3 sets of 50-75 reps
45 ps x 82
45 ps x 82
45 ps x 82

Tension Reps - Seated leg curls- 3 sets of 10-20 reps
Close
75 x 16
75 x 16
Wide
75 x 16

ON A NEW LEVEL OF INTENSITY!!!! YOU COULDNT FATHOM THIS LIFE!!!!!

Tension Reps - Leg extensions- 3 sets of 10-20 reps
Close
75 x 16
75 x 16
Wide
75 x 16

Abductor- 3 sets of 15-30 reps
50 x 44
50 x 44
50 x 44

EVERY F#$KIN MUSCLE IS GETTING TORE THE F#$K APART!!!! I NEED TO HEAR YOU F#$KIN SCREAM!!!!

Adductor- 3 sets of 15-30 reps
50 x 44
50 x 44
50 x 44

Glute kickbacks- 1 drop set per leg
Left leg
20 x 26
10 count break
20 x 26
5 count break
20 x 26
Right leg
20 x 26
10 count break
20 x 26
5 count break
20 x 26

I CANT HEAR THE PAIN YET!!!! LET IT ALL F#$KIN OUT!!!!!

Close stance quad sweep leg press- INSANITY F@$KIN SET
4 plates x 450

Bosu ball hanging leg raises- 4 sets
24
24
24
24

TOOK MYSELF TO A DIFFERENT REALM ON MY INSANITY SET!!! IM BITE CRAWL AND CLAW MY WAY TO THE F#$KIN TOP!!!!

Cable crunches ss hanging leg raises- 4 sets
Constant circuit
110 x 30 into 0 x 20
110 x 30 into 0 x 20
110 x 30 into 0 x 20
110 x 30 into 0 x 20

Single side rope cable crunches- 3 sets
70 x 22 each side
70 x 22 each side
70 x 22 each side

KEEP WORKING…YOUR NOT GOOD ENOUGH YET

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x17x8) and overhand bar pressdowns (50x17x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)
SUPPLEMENT LOGS

PREWORKOUT
MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: quads looking more separated lately…barely but better than previously haha

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: so damn incredible! This is going to be a go to intra form now on!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
Dosage: 3-4 scoops postworkout
Flavor Used:Peanut Butter Marshmallow
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[jaredmus]

ax underrated company with some solid basic supplement staples

[The Solution]

In for AA review

[NaturalPursuit]

ax underrated company with some solid basic supplement staples

I honestly never heard of them before this one…what others one do you like?

In for AA review

Oh yeah dude!

8 Upper Body Cell Swelling Day w/ forearm emphasis
*keep tissue damage to a minimum (nothing under 20 reps)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-wall slides
-cable arms (50x50x2)
-cable crunch (110x30)
-any grip pulldowns (90x50)
-walking leg stretches
-leg swings
-upperbody days add OHP x 30 x 4 (2 sets front, 2 sets behind)

Im the only person on earth that cries everyday for their dreams…that passion WILL TAKE ME TO THE TOP…I AM A HISTORY THATS HAPPENING TODAY

Standing BB Shoulder Press- 3 sets of 30-50 reps
65 x 50
65 x 50
65 x 50

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
65 x 24
65 x 24
65 x 24
Back
65 x 24
65 x 24
65 x 24

LET THE BLOOD POUR IN!!!!!

Rope pullovers- 6 sets of 20-30
reps
60 x 30
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20

Cable flys- 6 sets of 20-30 reps
High
40 x 22
40 x 22
40 x 22
40 x 22
All the way up
40 x 22
40 x 22

IMMORTALS CAN NEVER BE VANQUISHED!!!!

Arm activation sets- 4 sets of 20-30 reps
Single high cable curl behind head
20 x 24
20 x 24
Single arm cable pressdowns
20 x 24
20 x 24

Delts- 6 sets of 20-50 reps
DB side
45 x 58
45 x 58
(MJ) 10 x 20
Single Cable rear Delt crossovers
(top) 30 x 40
(mid) 20 x 44
(bottom) 10 x 24

INFINITE SUPPLY OF INTENSITY!!! YOU'LL CRASH!!!! YOU'LL BURN!!!

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
60 x 46
60 x 46
60 x 46
Overhand Bar
70 x 26
70 x 26
70 x 26

DB Curls- 6 sets of 30-80 reps
Both arm hammer (bringing in front of body)
30 x 22
30 x 22
30 x 22
Single arm twisting preacher db
20 x 24
20 x 24
20 x 24

IN NO REALM CAN YOU KEEP UP WITH ME!!!

Reverse wrist curl- 4 sets
W/ Extensors using short BB
Bar x 24
Bar x 24
Bar x 24
Bar x 24

Short BB front shrugs- 4 sets
Close grip
55 ps x 66
55 ps x 66
Wide grip
55 ps x 66
55 ps x 66

DONT F#$KIN FOOL YOURSELF!!!! I COMMAAAAND YOU TO F#$KIN GROW GOD DAMN IT!!!!

Cable bar forearm pressdowns- 2 sets of 50-100 reps
Flexors
70 x 56
70 x 56
70 x 56
Extensors
20 x 56
20 x 56
20 x 56

Short BB upright rows- 4 sets
25 ps x 26
25 ps x 26
25 ps x 26
25 ps x 26

ROUNDER THAN A F#$KIN BOULDER!!!! BRING IT!!!

Occluded Preacher Extensors- 3 sets
Bar x 26
Bar x 26
Bar x 26

Occluded arms- 6 sets
Preacher curls
10 ps x 26
Slight break
10 ps x 26
Slight break
10 ps x 26
Cable bar pressdowns
50 x 26
Slight break
50 x 26
Slight break
50 x 26

Barbell forearms (partials if needed)- 4 sets
Flexors
75 x 56
75 x 56
Extensors
Bar x 24
Bar x 24

IMMORTALS CAN NEVER BE VANQUISHED

Daily Cooldown
-lowerbody days only add high cable curls behind head (20x17x8) and overhand bar pressdowns (50x17x8)
-BB forearm cell swelling work (65x50)
-BB Behind the back shrugs (65x120)
-cardio if needed to circulate bloodflow
-SMR, Trigger Point, Etc.
-vacuums (1 set of 1 min 10s)

SUPPLEMENT LOGS

PREWORKOUT
Cellucor Alpha Amino G4 Series - Pump/Hydration - Preworkout
All Flavors: Watermelon
Dosage: 1 scoop per day
Ways of Testing: With all typical supplements (90 mins, 60 mins, 30 mins preworkout fasted), with no other supplements (90 mins, 60 mins, 30 mins preworkout fasted), with all typical supplements (intraworkout), and no other supplements (intraworkout)
Method Used Today: 90 mins pre workout fasted
Mixability: 10/10
Taste: 10/10
Effectiveness (Pump/Hydration): 10/10!!!!!!
Notes: I will NEVER take another product for pump…seriously…the pump was WTF…blows noxygen, hemavol, everything outta the water

MuscleTech Clear Muscle - Recovery/Growth - Morning/Noon/Night
Form: Pill
Dosage: 2 pills morning (30 mins pre workout), 2 pills noon, 2 pills night
Taste: 10/10
Effectiveness (Recovery/Growth): ?/10
Notes: F@#K…shoulders from front to back are popping!

INTRAWORKOUT
AX Gym Juice - Recovery/Growth/Endurance - Intraworkout MIXED WITH GATORADE POWDER
All Flavors: Green Apple
Dosage: 1 scoop per day + 150g of powdered Gatorade (roughly 130-140g carbs)
Flavor Used: Green Apple
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Notes: so damn incredible! This is going to be a go to intra form now on!

POSTWORKOUT
Cellucor Whey Protein - Growth - Postworkout and Throughout Day - MIXED WITH CREATINE MONOHYDRATE
All Flavors: Molten Chocolate, Cinnamon Swirl, Confetti Cake Batter, Peanut Butter Marshmallow, Cookies 'N Creme
Dosage: 3-4 scoops postworkout
Flavor Used:Peanut Butter Marshmallow
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

THROUGHOUT DAY
PharmaFREAK Greens FREAK - Health - Morning with breakfast mixed in lemon water
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10

Bodybuilding.com Multi-Vitamin - Health - Midday and Night
Dosage: 2 pills
Effectiveness: 10/10

[The Solution]

Stacking AA and juice
Damn

[NaturalPursuit]

Stacking AA and juice
Damn

It was insane…will be awesome to see the difference when just solo


The INSANE BULK Series 18 (New Breakfast: Ben Pakulski Style/Metabolic Programming)

[The Solution]

Well you ever need more juice
holla!

[jaredmus]

great video, bpak is such a bright mind for the sport/lifestyle I think I would love a greens supplement side note. Dude your passion lights these boards up great stuff

[jpfaherty]

great video, bpak is such a bright mind for the sport/lifestyle I think I would love a greens supplement side note. Dude your passion lights these boards up great stuff

This!! keep that fire burning bro

[dailob]

have you posted any recent pictures?


also just watched the video from your first page and saw you jump roping... i'm trying to add that to my typical workouts but i have no idea how to progress with it... just jump? i mean it seems obvious but since you seem like you know what you're doing... lol