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

[jaredmus]

OH Snap
Chef Alex

Chef Bob Chef Alex COOKOFF NOW

[jpfaherty]

505 explosive, BAM!!

[NaturalPursuit]

The INSANE BULK Series 33 (Direct Glute Training, Chef Bob Protein Pancakes)

OH Snap
Chef Alex

Chef Bob Chef Alex COOKOFF NOW

Haha thanks guys but I'm no chef…just learning from Bob haha

505 explosive, BAM!!

It was feeling DAMN easier than it ever has…strength has been skyrocketing even though my strength curves are changing with less bf

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)
*ONLY use straps on meadows rows and shrugs

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

READY OR NOT…HERE COMES THE F#$KING BOOOM!

Decline CG
3:3:3 tempo
225 x 6
225 x 6
225 x 6
225 x 6

Deadstop reset reps - Single arm BB rows- 3 sets of 4-6 reps
Meadows Rows
4 plates + 2.5 x 5
4 plates + 2.5 x 5
4 plates + 2.5 x 5

SLOW AZZ BENCHING FOCUSING ON TRICEP RECRUITMENT! TRY THIS SHYT! F#$KING GROW!

Lat Pulldown- 6 sets
SF Wide grip pulldown (to eye level)
200 x 9
200 x 9
200 x 9
Close grip
180 x 7
180 x 7
180 x 7

DB Side laterals- 4 sets
Tighter Form
85 x 12
85 x 12
85 x 12
Scaps pinched
40 x 10
45 x 10

85's MOVING AROUND LIKE DAMN TOYS!

Intent Reps - cable flys- 6 sets
Slightly High bent
50 x 5
50 x 5
50 x 5
Slightly High straight arm
30 x 4
30 x 4
30 x 4

Reverse Pec deck- 3 sets
Perfect form
120 x 10
120 x 10
120 x 10

HEAR MY DAMN ROOOAR!!!!

***FG on all arm work***

DB curls- 4 sets
Alt hammer
45 x 9
45 x 9
Alt palms up entire time
15 x 10
15 x 10

Single arm behind the head db extensions- 4 sets
35 x 6
35 x 6
35 x 6
35 x 6

THIS IS MY POWER! THIS IS MY INSANITY!

Pressdowns- 8 sets
Overhand
72.5 x 9
72.5 x 9
72.5 x 9
72.5 x 9
Underhand
30 x 10
30 x 10
35 x 4
35 x 4

High cable curls- 6 sets
20 x 9
20 x 9
20 x 9
20 x 9
20 x 9
20 x 9

CURL GOD DAMN IT! CURL!!!! CURL!!! F#$KING CUUUUURL!!!!!

Two handles - Rear Delt/trap/upperback face pulls- 4 sets
Traps constantly contracted
57 x 5 x 10
57 x 5 x 10
57 x 5 x 10
57 x 5 x 10

FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 1m 4s
25 x 1m 4s

Preacher curl reverse curl bar wrist curls- 4 sets of 6-10 reps
+20 ps x 7
+20 ps x 7
+20 ps x 7
+20 ps x 7

I CANT HEAR YOU SCREAM?! FEEL THIS PAIN! EMBRACE THIS SH*T!

Bosu ball hanging leg raises above head- 4 sets
+5 x 9
+5 x 9
+5 x 9
+5 x 9

Cable crunch- 6 sets
Stack + 15 x 7
Stack + 15 x 7
Stack + 15 x 7
Stack + 15 x 7
Timed
50 x 1m 2s
50 x 1m 2s

One arm side crunch- 1 set
20 x 30s

PROPORTIONS OF A F#$KING SAYIAN!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x64)
-BB Behind the back shrugs (65x202)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

Still cant believe you dont have milk!
Milk always makes everything taste better

[NaturalPursuit]

Still cant believe you dont have milk!
Milk always makes everything taste better

I would keep it on hand but i just rarely drink it so it usually goes to waste..not anymore

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

ONLY WITH MY INSANITY CAN I EVER FIND MY CLARITY

Low Bar Back Squats
Bar x 10
135 x 10
225 x 10
315 x 44!!!
315 x 30!!!

Standing Single legged leg curls- 6 sets of 15-30 reps
Left Leg
30 x 17
30 x 17
30 x 17
Right Leg
30 x 17
30 x 17
30 x 17

MASSIVE F#$KING SQUAT PR! ATTEMPTED TO DO A THIRD SET AND FAILED ON THE THIRD REP…NO MATTER…THE ONSLAUGHT CONTINUES!

Glute reverse raises- 6 sets
Right leg
5 x 20
5 x 20
5 x 20
Left leg
5 x 20
5 x 20
5 x 20

High wide leg press- 3 set of 8-30 reps
Slow tempo
16 plates + 2 5's x 26
16 plates + 2 5's x 26
16 plates + 2 5's x 26

BREAKING DOWN FIBERS LIKE YOU BREAK DOWN DOORS! MY WEIGHT ROOM MOTHERF#$KER!!!

CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 5 sets of 20-30 reps
18 plates + 2 25's x 46
18 plates + 2 25's x 46
18 plates + 2 25's x 46
18 plates + 2 25's x 46
Insanity set
14 plates x 86

Tension+overreaching - Leg press calf press- 6 sets
Toes straight
10 plates x 32
10 plates x 32
10 plates x 32
Toes out
10 plates x 32
10 plates x 32
10 plates x 32

14 PLATES FOR 86 F#$KING REPS?! UNHEARD OF!!!

Cybex calf presses- 10 sets
Normal (10 count break between sets)
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12
Intraset stretches
190 x 12
Extreme seated stretch (30 s)
190 x 12
Extreme seated stretch (30 s)
190 x 12
Extreme seated stretch (30 s)
190 x 12
Extreme seated stretch (30 s)
190 x 12
Extreme seated stretch (30 s)

FORCE GROWTH ONTO THESE LEGS! DO THIS AND YOU HAVE TO GROW! YOUR BODY HAS NO CHOICE BUT TO GROW!

Smith machine glute bridges- 8 sets
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12

THATS WHAT I F#$KING WANT!!!! MORE F#$KING GLUTE WORK!!! I WANT F#$KING STRIATED GLUTES MORE THAN I WANT F#$KING ANYTHING ELSE!!!
Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
Normal (10 count break between sets)
120 x 11
120 x 11
120 x 11
120 x 11
120 x 11
Intraset stretches
120 x 11
Extreme seated stretch (30 s)
120 x 11
Extreme seated stretch (30 s)
120 x 11
Extreme seated stretch (30 s)
120 x 11
Extreme seated stretch (30 s)
120 x 11
Extreme seated stretch (30 s)

LEG WORKOUT FROM ANOTHER F#$KING REALM OF INTENSITY!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x64)
-BB Behind the back shrugs (65x202)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[jpfaherty]

315 x 44, confirmed, I do not lift

[The Solution]

Wow... just wow at 315 x 44 lol

[wrkoutfrq]

<--- came in, saw the squat numbers... left crying lol

Seriously though, that's nuts Alex!!

[NaturalPursuit]

315 x 44, confirmed, I do not lift

Wow... just wow at 315 x 44 lol

<--- came in, saw the squat numbers... left crying lol

Seriously though, that's nuts Alex!!

It wasn't the first set of 44 that made me happy…it was the fact that i failed on the third set after a few reps…its cool because I've finally been able to reach TRUE failure this past month. Those moments are when your body is completely pumped, your head feels like its going to explode, and you keep going, your mind wants to keep pushing…then you realize your not moving anymore…THATS true failure…THATS what I've been striving to hit for 3 f#$king years

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)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

WORKED 16 HOURS YESTERDAY, SLEPT AN HOUR, AND BACK UP TO F#$KING MURDER

CG Bench Forced Speed Partials (as soon as reps slow down, rack weight)
Bar x 10
135 x 6
225 x 20
225 x 20
225 x 20

Single Arm HS Rows
Neutral
4 pps + 25 x 13
4 pps + 25 x 13
Overhand
4 pps + 25 x 13
4 pps + 25 x 13

BLOW THIS F#$KING BENCH UP!!! AS SOON AS THE REPS SLOWED DOWN I RACKED THAT SH*T!!! I WANT F#$KING 10 SPEED OF GODS BLOOD!!!

Pulldowns (fully shortened)- 6 sets
Wide (8-12 reps)
240 x 12
240 x 12
Tension Reps Underhand
85 x 1 min 22s
100 x 40s
SF Canle pullovers (any attachment) - Loaded Stretch
57.5 x 22
30 count hard stretch
57.5 x 22
30 count hard stretch

DB laterals- 4 sets of 20-30 reps
60 x 36
60 x 36
60 x 36
Timed CTUT no breaks between reps (50-100 seconds)
15 x 1 min 48s

RIP!!! BITE!!! BLEED!!! TEAR!!!

Extremely High cable flys (1 higher than normal)- 6 sets
Straight arm
30 x 13
30 x 13
30 x 13
Straight arm
30s extreme stretch
20 x 18
Extreme Stretch (30 s)
20 x 18
Extreme Stretch (30 s)
20 x 18
Extreme Stretch (30 s)

Rear Delt- 5 sets of 20-30 reps
Straight arm cable
20 x 13
20 x 13
20 x 13
20 x 13
20 x 13

F#$KING MADE FOR THIS!!!

Single arm preacher- 5 sets of 8-20 reps
40 x 9
40 x 9
40 x 9
40 x 9
40 x 9

Alt Standing db- 4 sets of 8-20 reps
Hammer
45 x 13
45 x 13
Palms up entire time
10 x 24
10 x 24

SQUARE THE F#$K UP!!!

DB behind the head extensions- 3 sets
30 x 24
30 x 24
30 x 24
30 x 24

Tricep pressdowns- 6 sets of 12-20 reps
Both overhand
50 x 28
50 x 28
Single underhand
15 x 32
15 x 32
Single overhand
25 x 26
25 x 26

THEY CANT HANDLE THIS TROUBLE!!! THEY DONT WANT THIS TROUBLE!!!!

Cable BB shrugs- 3 sets of 100-500 reps
Stack x 170
Stack x 170
Stack x 170

High cable curls - 4 sets
15 x 40
15 x 40
15 x 40
15 x 40

Alt Front db raises- 3 sets
Neutral grip
45 x 8
45 x 8
Overhand grip timed
10 x 1m 12s

GET INTO MY REALM OF INSANITY!!!!

*^BFR Protocol Arms**
Cable curls: 20 x 32 20 20
Pressdowns: 20 x 32 20 20

Forearm curls- 8 sets of 20-40 reps
Curl bar preacher Extensors
+7.5 ps x 32
+7.5 ps x 32
+7.5 ps x 32
+7.5 ps x 32
flexors
+7.5 ps x 32
+7.5 ps x 32
+7.5 ps x 32
+7.5 ps x 32

SKIN SPLITTING PUMPS! NO PREWORKOUT F#$KING NEEDED

Hanging leg raises- 4 sets
Non weighted
50
50
Weighted
+5 x 22
+5 x 22

Cable crunches- 4 sets
Stack x 42
Stack x 42
Stack x 42
Stack x 42

Single side rope crunches- 4 set circuit
35 x 20 20
35 x 20 20
35 x 20 20
35 x 20 20

THE MORNING GYM CREW DECIDED TO CHANGE MY NAME THE OTHER DAY…THEY USED TO CALL ME THE HULK…NOW…ITS ALEXANDER THE GREAT…BECAUSE I F#$KING CONQUER!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x64)
-BB Behind the back shrugs (65x202)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[nathangreen]

Where's all the progress pics or vids you've been promising for weeks...?

[NaturalPursuit]

Where's all the progress pics or vids you've been promising for weeks...?

Progress pics are only coming when I feel ready to post them…said it 1000x

[nathangreen]

Progress pics are only coming when I feel ready to post them…said it 1000x

Unless I'm dreaming, you said you were gonna post some next week...several weeks ago?

Edit, I was referring to this, I knew I remembered you mentioning something

JUST because Jared called me a unicorn I gotta get it on video now! This upcoming week I'll get some high rep footage for you guys!

[NaturalPursuit]

Unless I'm dreaming, you said you were gonna post some next week...several weeks ago?

I probably said I might post some…but again, as I've said numerous times I am not posting any progress pictures until I'm where I wanna be

[nathangreen]

I probably said I might post some…but again, as I've said numerous times I am not posting any progress pictures until I'm where I wanna be

See edit, wasn't progress pics, but video of lifts so I was only semi correct

[NaturalPursuit]

See edit, wasn't progress pics, but video of lifts so I was only semi correct

OH!!!!! My bad!!! Wow I completely forgot about that!!!!

Life has been insanely busy with my Masters, applying for the PhD program, getting a rep position, getting a promotion at my job, and then lots of things going on in my family. Not an excuse just the reason why I've had to prioritize (why I've posted less and less vlogs.)

I'll get something if I remember. Just been enjoying the process

[Whatmate]

See edit, wasn't progress pics, but video of lifts so I was only semi correct

Keep dreaming, he's not going to post shaky videos of his too heavy, bouncing half-reps.
You're just going to have to take his ramblings as truth.

in b4 he's 'too busy' to take a video, but not busy enough to not write out a hundred crazy affirmations between exercises.

[NaturalPursuit]

Keep dreaming, he's not going to post shaky videos of his too heavy, bouncing half-reps.
You're just going to have to take his ramblings as truth.

in b4 he's 'too busy' to take a video, but not busy enough to not write out a hundred crazy affirmations between exercises.

Do you even lift bro?

[NaturalPursuit]

7 Lower Body Cell Swelling Day

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

LEGS LIKE A F#$KING TREE TRUNK!

Leg curls- 8 sets
50-100 reps
110 x 46
110 x 46
110 x 46
110 x 46
Perfect form -20-100 reps fully shortened partials
90 x 40
90 x 40
20-100 reps fully lengthened partials
90 x 40
90 x 40

YOU CANT DO ANY OF THAT SH*T! NONE OF IT!

Leg extensions- 8 sets
50-100 rep
110 x 46
110 x 46
110 x 46
110 x 46
Perfect form - 20-100 reps fully shortened partials
70 x 46
70 x 46
20-100 reps fully lengthened partials
70 x 82
70 x 82

WATCH THESE LEGS F#$KING GROW!

CTUT Somersault squats- 10 sets
32
32
32
32
32
32
32
32
32
32

GROW QUAD SWEEPS!! GROOOOW!!!!

Standing single leg curls- 6 sets per leg
Left
20 x 46
20 x 46
20 x 46
Right
20 x 46
20 x 46
20 x 46

Leg press- 6 sets
K Style Close Stance
10 plates x 86
10 plates x 86
10 plates x 86
High wide
10 plates x 86
10 plates x 86
10 plates x 86

FORCE IT!!! PUSH IT!!! NONSTOP PAAAIN!!!!

Perfect form - Smith machie calf press- 8 sets
12-20 reps
145 x 13
145 x 13
145 x 13
145 x 13
20-100 reps fully shortened partials
135 x 44
135 x 44
20-100 reps fully lengthened partials
135 x 44
135 x 44

Abductor- 4 sets of 15-30 reps
65 x 32
65 x 32
65 x 32
65 x 32

HAHAHA!!! NOW ITS F#$KING INSAAANE!!!!

Adductor- 4 sets of 15-30 reps
65 x 32
65 x 32
65 x 32
65 x 32

CTUT Quad sweep leg press insanity set- timed
2 plates x 6 mins 42s

6+ MIN SET?!?! NO ONES DOING THIS SH*T!!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x64)
-BB Behind the back shrugs (65x202)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

Whens the big news dropping?

[NaturalPursuit]

Whens the big news dropping?

ASAP

8 Upper Body Cell Swelling Day w/ forearm emphasis

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

ITS NOT MY FIRST TIME HERE!!!

Tension Reps - Decline CG Bench
Hard tricep contraction at top of every rep
135 x 20
135 x 20
Partials AMRAP
135 x 90

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
95 x 44
95 x 44
95 x 44
Back
95 x 44
95 x 44
95 x 44

I DIG MY HEELS INTO THE F#$KING GROUND!!!!

3 Way pullovers- 6 sets of 20-30
reps
Bar underhand
42.5 x 20
42.5 x 20
Bar overhand
42.5 x 22
42.5 x 22
LF Rope
65 x 22
65 x 22

Side Laterals- 5 sets
DB side
55 x 54
55 x 54
Timed Alt
10 x 2m 4s
1m break
10 x 2m 4s

TAKE MY BREATHE LIKE ITS MY LAST!!!

Cable flys- 6 sets of 20-30 reps
Higher straight arm
20 x 40
20 x 40
20 x 40
Lower straight arm pulling up
10 x 24
10 x 24
10 x 24

Pec deck reverse flys- 4
sets
70 x 44
70 x 44
70 x 44
70 x 44

THE END IS THE END!!! TELL YOUR F#$KING FRIENDS!!!

Alt palms up entire time db preacher curls- 3 sets
10 x 20
10 x 20
10 x 20

Single arm preacher db- 4 sets
35 x 24
35 x 24
35 x 24
35 x 24

Behind the head db extension- 4 sets
Single
20 x 50
20 x 50
Both
50 x 20
50 x 20

I F#$KING MADE FOR THIS!!!

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
57.5 x 38
57.5 x 38
Same but 60+ reps
30 x 64
30 x 64
30 x 64

Smith machine Traps (2:2:2 tempo)
135 x 1m
1 min off
135 x 1m

High cable curls- 4 sets
10 x 104
10 x 104
10 x 104
10 x 104

THEY WONT TROUBLE!!!!

Cable arm nonstop circuit- 3 sets
Rope curls- 30 x 40 40 40
V bar pressdowns- 42.5 x 20 20 20

Reverse wrist curl- 4 sets
10 ps x 46
10 ps x 46
10 ps x 46
10 ps x 46

Cable crunches- 4 sets
Both arm bar single sides circuit
57.5 x 26 each side
57.5 x 26 each side
57.5 x 26 each side
Front timed
57.5 x 1 min 40s

SQUARE THE F#$K UP!!!!

Hanging reverse crunched- 3 sets
+5 x 22
+5 x 22
+5 x 22

Decline crunches holding plate above body- 4 sets
+10 x 28
+10 x 28
FSFL Back bringing arms behind head
+10 x 8
+10 x 8

I DONT BLEED…I NEVER F#$KING BLEED!!! IVE GOT THE HEART OF A LION!!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x64)
-BB Behind the back shrugs (65x202)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[NaturalPursuit]

1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

I want to look insanely big, disgustingly shredded...I don't care if I look like sh*t 364 days because on that 365th day on stage, I'll drop jaws. THAT IS TRUE BODYBUILDING

Low Bar Squats- 5-10 working sets
"Power out of the hole" Emphasized Efferding Squats (5:0:1 tempo above parallel)
Bar x 6
135 x 3
225 x 2
315 x 1
405 x 1
505 x 1
505 x 1
510 x 1
510 x 1
510 x 1

WORKING UP MY VOLUME ON THESE SQUATS AND DEADLIFTS!! POWER FROM F#$KING HELL!!!

SLDL- 5-10 working sets
Single Power Reps
135 x 3
225 x 3
315 x 3
405 x 1
505 x 1
505 x 1
Doubles/Triples
455 x 2
455 x 2
455 x 2

PR'd LAST WEEK ON SLDL AND WANTED TO DO THEM MORE!! HIT THE PR FROM LAST WEEK TWICE TODAY THEN DID SOME DOUBLES!!! GROW F#$KING HAMSTRINGS!!! GROOOOW!!!!

Leg press quad sweep partials
10 count pause in hole and 10 count squeeze at top of every rep
26 plates x 5
26 plates x 5
26 plates x 5

Sumo stance leg press
Full DEEP AS POSSIBLE reps
26 plates x 5
26 plates x 5
26 plates x 5

EVERY PLATE IN THIS F#$KING GYM!!! BREAK SH*T!!!

Tension+Overreaching Reps - Leg press calf press legs straight- 4 sets of 2-6 reps
**FULLY SHORTENED - SWITCH BETWEEN CLOSE AND WIDE STANCE**
Toes straight
22 plates x 2
22 plates x 2
Toes out
22 plates x 2
22 plates x 2

Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
Normal
Stack + 10 x 3
Stack + 10 x 3
Stack + 10 x 3
5 count squeeze at peak contraction
145 x 3
145 x 3
145 x 3

NO BLOOD NO F#$KING GLORY!!!

Leg extensions- 3 sets of 2-5 reps
Stack + 10 x 3
Stack + 10 x 3
Stack + 10 x 3

Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 2-5 reps
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

NOT DONE YET!!! TEAR THESE F#$KING CALVES APART!!! IM ALWAYS HUNGRY FOR MOOORE!!!

Cybex FSFL calf press- 6 sets
Reps
290 x 3
290 x 3
290 x 3
290 x 3
290 x 3
Timed
170 x 45s

THATS HOW YOU CRUSH LEGS! LIKE A F#$KING SAYIAN KING!

Daily Cooldown
-BB flexor forearm cell swelling work (75x40)
-BB Behind the back shrugs (75x100)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

500+ on SLDL
Is this real life?

[jaredmus]

500+ on SLDL
Is this real life?

Ronnie coleman, stan efferding type stuff

[sonnydfrizzy]

Vids of lifts????

[The Solution]

Vids of lifts????

he has plenty on his youtube:

https://www.youtube.com/user/NaturallyGreatBB/videos

[NaturalPursuit]

500+ on SLDL
Is this real life?

Ronnie coleman, stan efferding type stuff

Vids of lifts????

he has plenty on his youtube:

https://www.youtube.com/user/NaturallyGreatBB/videos

Its not really impressive when I've sumo deadlifted 610x3…just trying to work out the weaker strength curves

2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

BODYBUILDING. IS. MY. DARK. PARADISE.

Bench CG- 5-10 working sets
Speed Touch and go
Bar x 20
135 x 4
225 x 1
245 x 1
295 x 1
295 x 1
295 x 1
10 count paused reps
245 x 3
245 x 3

295 BLEW THE F#$K OFF MY CHEST! POWER OF THE GODZ!

TBar Rows
FSFL w/ loose form
2 plates x 2
4 plates x 2
6 plates x 1
7 plates + 25 x 1
7 plates + 25 x 1
7 plates + 25 x 1

CTUT HS Incline- 3 sets
4 plates + 5 x 3
4 plates + 5 x 3
4 plates + 5 x 3

MORE ROWS!!! BIGGER F#$KING BACK!!!

Lat Pulldown ss 5 neutral grip quick pullups- 5 sets
WG LF Fully Lengthened Partials
Stack (260) + 5 x 4
Stack (260) + 5 x 4
SW SF Fully Shortened Partials
140 x 3
140 x 3
140 x 3

DB side laterals- 6 sets
Loose Form
95 x 9
95 x 9
95 x 9
Alt Scaps pinched - perfect form
35 x 10
40 x 10

STRIATED DELTS FTW!!! BRING ON THE F#$KING VEINZ!!!

High cable flys- 4 sets
Slightly bent arms
42.5 x 6
42.5 x 6
5:0:5 Tempo straight arms
30 x 4
30 x 4

Front db raises- 4 sets
LF Neutral
50 x 5
50 x 5
Scaps pinched twisting overhand
20 x 5
20 x 5

I OWN THIS SH*T!!!

Tight form DB rear delt- 4 sets
Overhand grip
35 x 6
35 x 6
35 x 6
35 x 6

Biceps- 6 sets
Single db preacher twisting
40 x 5
40 x 5
Single db preacher NOT twisting
50 x 4
50 x 4
Alt db cross body hammer
75 x 3
75 x 3

GROW MOTHERF#$KING BICEPS!!!! GROOOOWWWW!!!!

High arm cable curls (5 count squeeze)- 6 sets
Both
25 x 4
25 x 4
25 x 4
Single behind head FS
10 x 5
10 x 5
10 x 5

Bent over elbows in Overhand bar pressdowns- 6 sets
Stack + 5 x 3
Stack + 5 x 3
Stack + 5 x 3
Stack + 5 x 3
Stack + 5 x 3
Stack + 5 x 3

MORE ARMS!!! MOVE WEIGHT LIKE A FREIGHT TRUCK!!!

Face pulls- 3 sets
87.5 x 10
87.5 x 10
87.5 x 10

Scapula retractions- 3 sets
Stack x 13
Stack x 13
Stack x 13

Both behind head rope cable extension
30 x 7
30 x 7
30 x 7

BUILD THAT F#$KING MUSCLE!!! HEAR MY ROAR!!!

***Occluded ARM WORK***
1. Cable bar curls
42.5 x 16 11 11

2. Cable underhand pressdowns
30 x 17 11 11

3. Forearm Extensors
10 x 22 18 18

Slow Tempo BB wrist curl (thumbless with barbell pausing at top of every rep)
85 x 9 9 9 9

I CONTROL MY OWN DESTINY!!! I MAKE THIS MY LIFE!!!

Straight legged Leg raises- 6 sets
+20 x 4
+20 x 4
+20 x 4
+20 x 4
+20 x 4
+20 x 4

Rope cable crunches- 9 sets
3-10 reps
Stack + 25 x 7
Stack + 25 x 7
Stack + 25 x 7
Stack + 25 x 7
Stack + 25 x 7
Stack + 25 x 7
Arms straight out
42.5 x 6
42.5 x 6
42.5 x 6

I GROW BECAUSE I WANT TO…PLAIN AND F#$KING SIMPLE

Daily Cooldown
-BB flexor forearm cell swelling work (75x40)
-BB Behind the back shrugs (75x100)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[phillysteak]

Just getting caught up in here dude. Not surprised that you're still thrashing the weights Awesome on the video as well. Good stuff all around!!

[NaturalPursuit]

Just getting caught up in here dude. Not surprised that you're still thrashing the weights Awesome on the video as well. Good stuff all around!!

Much appreciated man! My physique is progressing better than my strength so I am beyond happy! Thanks a lot man I really appreciate it!




FIRST PROMO FOR PERFORMIX IS NOW UP! ISO 9:2:2 is our BCAA product and it will be up as the prize for the winner!

http://forum.bodybuilding.com/showth...hp?t=168132473

[The Solution]

Huge congrats bro! The news is out!!!!

[VO2Maxima]

Congrats on the new gig, Alex! Very well deserved, good choice on Performix's part.