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

[red_cat]

Congrats on the rep spot, Alex! Keep up the insane (and motivating) work in here!

[NaturalPursuit]

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

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

Congrats on the rep spot, Alex! Keep up the insane (and motivating) work in here!

You guys are awesome! I really do appreciate the kind words!

[jaredmus]

Congrats man!

[mussina123]

congrats brotha... haven't posted here in a while, but still lurking!!

[NaturalPursuit]

Congrats man!

congrats brotha... haven't posted here in a while, but still lurking!!

Much appreciated guys! Been crazy busy yesterday and today but will be posting up my workout tomorrow

[wrkoutfrq]

Been lurking as well, huge congrats man, though I'm not surprised as many supplement reviews I expected it sooner!

[NaturalPursuit]

Been lurking as well, huge congrats man, though I'm not surprised as many supplement reviews I expected it sooner!

Appreciated bro! Gotta admit…getting into the supplement industry deeper is pretty fun and interesting! Always good to learn as much as you can about anything and everything!

3 Lower Hybrid - INTENT Focus (4-10 rep range)
*non spinal loaded squats

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

TRY THIS…YOU HAVE TO GROW…YOU CANT HANDLE WHAT I DO DAY IN AND DAY F#$KING OUT!!!

**3 Glute/Hamstring Activation exercises**
1. Single leg standing curl ss reverse glute raise- 3 sets per leg
Left
15 x 5 5
15 x 5 5
15 x 5 5
Right
15 x 5 5
15 x 5 5
15 x 5 5

2. Smith machine glute bridge- 3 sets
145 x 5
145 x 5
145 x 5

GLUTES AND HAMSTRINGS FIRING…ACTIVATED…TIME TO WORK

Speed Conventional Deadlifts
(2 clips per side)
410 x 6
410 x 6
410 x 6
410 x 6

Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 4-10 reps
4 point paused 1.5 Reps with hard intra-rep contractions
20 plates x 8
20 plates x 8
20 plates x 8

CONVENTIONAL HAS NEVER BEEN A GOOD LIFT BUT NOW…410 SPEED WORK FOR SETS OF 6 LIKE A F#$KING BOSS!!!!I WANNA GET 10 SETS OF 6!!! WORK UP TO TRUE INSANITY!!!

High Wide Leg Press- 3 sets
20 plates x 8
20 plates x 8
20 plates x 8

CTUT Somersault squats- 10 sets
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8
25 ps x 8

QUAD SWEEPS PUMPED TO THE F#$KING MAX!!! BULGING OUTTA MY DAMN SWEAT PANTS!!!

Smith machine calves- 8 sets
Seated Rest pause toes out pump reps
185 x 7
185 x 7
185 x 7
185 x 7
185 x 7
185 x 7
185 x 7
185 x 7

MORE WORK!!!! TIME TO KILL!!!

Cybex calf press- 4 sets
Both
230 x 4
230 x 4
Single circuit
70 x 7 7
70 x 7 7

BFR Leg complex
1. Calf press- 70 x 15 10 10
2. Seated leg curls- 70 x 15 10 10
3. Leg extension- 70 x 15 10 10

BOUGHT KNEE WRAPS AND TIME TO OCCLUDE THESE F#$KING WEAK AZZ LEGS!!! FORCE GROWTH!!!

Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps
130 x 7
130 x 7
130 x 7
130 x 7
130 x 7
130 x 7
130 x 7
130 x 7
130 x 7
130 x 7

NOT DONE YET! I GOT MORE!

Abductor- 3 sets
150 x 4
150 x 4
150 x 4

Adductor- 3 sets
150 x 4
150 x 4
150 x 4

NEVER TRULY HAD ADDUCTORS UNTIL TODAY…BULGING INWARD LIKE MY QUAD SWEEPS BULGE OUTWARD…GOING TO MAKE THIS SH*T UNBELIEVABLE

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]

Looking forward to the next stack
what you planning on running?

[NaturalPursuit]

Looking forward to the next stack
what you planning on running?

OH just wait till you see!!!! Its going to be EPIC!

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

...STAY HUNGRY…BECOME UNSTOPPABLE…NO. OTHER. F#$KING. WAY...

Decline CG
3:3:3 tempo
225 x 7
225 x 7
Fat Grips
185 x 6
185 x 6
185 x 6

Single arm meadows rows- 4 sets of 4-6 reps
Fully lengthened
4 plates + 2.5 x 6
4 plates + 2.5 x 6
Fully shortened
3 plates x 4
3 plates x 4

FAT GRIPS ON BENCH BLEW MY TRICEPS THE F#$K UP!!!

Lat Pulldown- 6 sets
Wide grip pulldown FL
205 x 4
205 x 4
205 x 4
Close grip
180 x 8
180 x 8
Close Grip Lat Stretchers
70 x 8

DB Side laterals- 4 sets
Tighter Form
85 x 13
85 x 13
85 x 13
Scaps pinched
50 x 10
50 x 10

GROW!!!! GROW!!!! I COMMAAAAAAND YOU TO GROW GOD DAMN IT!!!

Intent Reps - cable flys- 9 sets
Slightly High bent
50 x 8
50 x 8
50 x 8
Slightly High straight arm
30 x 5
30 x 5
30 x 5
Higher
20 x 5
20 x 5
20 x 5

Reverse Pec deck- 3 sets
Perfect form
130 x 4
130 x 4
130 x 4

DESTROY THIS SH*T!!!! DONT BACK DOWN!!! NEVER F#$KING LET UP!!!

***FG on all arm work***

DB curls- 4 sets
Alt hammer
45 x 10
45 x 10
Alt palms up entire time
20 x 7
20 x 7

Single arm behind the head db extensions- 3 sets
35 x 7
35 x 7
35 x 7

INSANITY FROM MY OWN WORLD!!!

Pressdowns- 8 sets
Overhand
72.5 x 10
80 x 4
80 x 4
80 x 4
Underhand
35 x 5
35 x 5
35 x 5
35 x 5

High cable curls- 6 sets
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

F#$KING VOLUME JUNKIE!!!! THIS IS HOW I GROW!!!

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

FG - DB side lateral Tension (30-50 seconds)- 2 sets
30 x 40s
30 x 40s

***BFR arm complex***
Two handles
High Curls- 15 x 26 20 20
Pressdowns- 25 x 26 20 20

TEAR THIS SH*T DOOOWN!!!!

Preacher curl reverse curl bar wrist curls- 4 sets of 6-10 reps
+20 ps x 8
+20 ps x 8
+20 ps x 8
+20 ps x 8

Barbell wrist curls- 4 sets
95 x 5
95 x 5
95 x 5
95 x 5

EVERY MUSCLE! EVERY EXERCISE! EVERY GOD DAMN WAY!

Bosu ball hanging leg raises above head- 4 sets
+5 x 10
+5 x 10
+5 x 10
+5 x 10

Cable crunch- 6 sets
Stack + 15 x 8
Stack + 15 x 8
Stack + 15 x 8
Stack + 15 x 8
Timed Arms in front
50 x 30s dropped into 30 x 1m 6s
Timed One arm side crunch
20 x 40s 40s

...ABS COMING IN TIGHTER THAN EVER…NEVER HAD OBLIQUES BEFORE…UNTIL NOW...

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)

[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

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

PREPARE YOURSELF…THIS WAS THE MOST INTENSE SET OF MY F#$KING LIFE…REACHED A NEW LEVEL OF INSANITY…A NEW LEVEL OF F#$KING PAIN!!!
Occluded Squats- 9 set drop with 60s rest between each set
Warm up
135 x 10
225 x 10
Occluded work
320 x 20 13 13
Straight into
225 x 20 20 20
Straight into
135 x 26 26 26

NONSTOP F#$KING DROP!!!! PUMP WAS BEYOND COMPREHENSION!!! PAIN WAS UNBEARABLE!!! THIS SH*T COULDNT BE DONE IF YOU WERE RIGHT IN THE HEAD!!! THIS SH*T IS TRUE INSANITY!!!

Standing Single legged leg curls- 6 sets of 15-30 reps
Left Leg
30 x 18
30 x 18
30 x 18
Right Leg
30 x 18
30 x 18
30 x 18

Glute reverse raises- 6 sets
Right leg
5 x 22
5 x 22
5 x 22
Left leg
5 x 22
5 x 22
5 x 22

YOU THOUGHT I WAS DONE AFTER THE 9 SET SQUAT DROP SET?! HAHA! HELL NO!!!

High wide leg press- 3 sets
Slow tempo
16 plates + 2 5's x 28
16 plates + 2 5's x 28
16 plates + 2 5's x 28

CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 3 sets
18 plates + 2 25's x 48
18 plates + 2 25's x 48
Insanity set
14 plates x 90

Tension+overreaching - Leg press calf press- 6 sets
Toes straight
10 plates x 34
10 plates x 34
10 plates x 34
Toes out
10 plates x 34
10 plates x 34
10 plates x 34

THIS F#$KING AGONY IS DRIVING ME INSAAAANE!!!!

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

I'LL SHOW YOU HOW GREAT I AM!!!

Smith machine glute bridges- 8 sets
95 x 13
95 x 13
95 x 13
95 x 13
95 x 13
95 x 13
95 x 13
95 x 13

YOUR NOT MEANT TO BE…I F#$KING AM!

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

THATS HOW YOU GROW MOTHERF$#KER!!! TELL ME MY LIMITS AND THAT THIS SH*T CAN'T BE REAL…I DO IT EVERY F#$KING DAY OF MY LIFE…WATCH ME F#$KING GROW!!!

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

[The Solution]

Smith Machine Glute Bridges, never tried that. Must be a PITA to setup.
You do them on the ground or on a bench?

[NaturalPursuit]

Smith Machine Glute Bridges, never tried that. Must be a PITA to setup.
You do them on the ground or on a bench?

Plain barbell bruises my hips like crazy! And nahh takes 3 mins..just set up a bench and go to town…insane contraction! Could barely walk after that huge squat drop set…most intense single set of my life

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

YOU THINK YOU CAN BEAT ME??? DO YOU HAVE ANY IDEA WHO THE HELL YOUR TALKING TO?!?!?!?

Fat Grips CG Flat Bench (slow tempo)
Bar x 10
135 x 10
225 x 8
225 x 8
225 x 8

Single Arm HS Rows
Neutral
4 pps + 25 x 14
4 pps + 25 x 14
Overhand
4 pps + 25 x 14
4 pps + 25 x 14

I KNOW WHAT NEEDS TO BE DONE AND I DO IT!!!

Pulldowns (fully shortened)- 6 sets
Wide (8-12 reps)
245 x 8
245 x 8
Tension Reps Underhand
100 x 42s
100 x 42s
SF Cable pullovers (any attachment) - Loaded Stretch
57.5 x 23
30 count hard stretch
57.5 x 23
30 count hard stretch

DB laterals- 4 sets of 20-30 reps
60 x 38
60 x 38
60 x 38
Timed CTUT no breaks between reps (50-100 seconds)
20 x 1m

YOUR WAY OF DOING THINGS IS DONE!

Extremely High cable flys (1 higher than normal)- 6 sets
Straight arm
30 x 14
30 x 14
30 x 14
Straight arm
30s extreme stretch
20 x 20
Extreme Stretch (30 s)
20 x 20
Extreme Stretch (30 s)
20 x 20
Extreme Stretch (30 s)

Rear Delt- 5 sets of 20-30 reps
Straight arm cable
20 x 14
20 x 14
20 x 14
20 x 14
20 x 14

YOU STILL DONT GET IT! NONE OF YOU DO!

Single arm preacher- 5 sets of 8-20 reps
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Alt Standing db- 4 sets of 8-20 reps
Hammer
45 x 14
45 x 14
Palms up entire time
10 x 26
10 x 26

DO YOU WANT THIS PLACE TO STAY STANDING?!

DB behind the head extensions- 3 sets
30 x 26
30 x 26
30 x 26
30 x 26

Tricep pressdowns- 6 sets of 12-20 reps
Both overhand
50 x 30
50 x 30
Single underhand
15 x 34
15 x 34
Single overhand
25 x 28
25 x 28

I CANT FROM BACK FROM THIS…I AM WHO I AM

Cable BB shrugs- 3 sets of 100-500 reps
Stack x 180
Stack x 180
Stack x 180

High cable curls - 4 sets
15 x 42
15 x 42
15 x 42
15 x 42

Alt Front db raises- 3 sets
Neutral grip
45 x 9
45 x 9
Overhand grip timed
10 x 1m 14s

IM AN ANIMAL WHEN I NEED TO BE!!! EMBRACE YOUR ANGER!!! USE IT!!!

*^BFR Protocol Arms**
Pressdowns: 20 x 40 30 30
Crossbody db hammer: 20 x 20 15 15

Forearm curls- 8 sets of 20-40 reps
Curl bar preacher Extensors
+7.5 ps x 36
+7.5 ps x 36
+7.5 ps x 36
+7.5 ps x 36
flexors
+7.5 ps x 36
+7.5 ps x 36
+7.5 ps x 36
+7.5 ps x 36

Hanging leg raises- 4 sets
Non weighted
52
52
Weighted
+5 x 24
+5 x 24

YOU CAN BEG! YOU CAN PLEAD! I WONT F#$KING GIVE IN!

Cable crunches- 4 sets
Stack x 44
Stack x 44
Stack x 44
Stack x 44

Single side rope crunches- 4 set circuit
35 x 22 22
35 x 22 22
35 x 22 22
35 x 22 22

I CANT COME BACK FROM THIS…THE ANIMAL IS HERE…THE DARKNESS IS HERE…AND I EMBRACE MY DARK PASSENGER

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 30s)

[wrkoutfrq]

Heaps of volume on that last workout! I'd be down for the count with all you've got goin on, kudos bro!

[The Solution]

Pics of new car
Big things going on in real life in here

[NaturalPursuit]

Heaps of volume on that last workout! I'd be down for the count with all you've got goin on, kudos bro!

Haha thanks dude!!!

Pics of new car
Big things going on in real life in here

It actually might not be the Patriot! It's definitely a new car but I'm battling 2 prices between each other…always good to save money

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

ONCE THE PICTURES ARE POSTED…THE VIDEOS PUT OUT…YOU WONT BELIEVE WHAT THE F#$K IS GOING ON

Leg curls- 8 sets
50-100 reps
110 x 48
110 x 48
110 x 48
110 x 48
Perfect form -20-100 reps fully shortened partials
90 x 42
90 x 42
20-100 reps fully lengthened partials
90 x 42
90 x 42

NO ONE DOES THIS!!! LEGS FROM A BETTER UNIVERSE!!!

Leg extensions- 8 sets
50-100 rep
110 x 48
110 x 48
110 x 48
110 x 48
Perfect form - 20-100 reps fully shortened partials
70 x 48
70 x 48
20-100 reps fully lengthened partials
70 x 84
70 x 84

MORE PAIN!!!! THE PUMP IS MIND BLOWING!!!

CTUT Somersault squats- 10 sets
34
34
34
34
34
34
34
34
34
34

BIGGEST QUAD SWEEPS ON THE F#$KING PLANET!! I WANT MOOORE!!!!

Standing single leg curls- 6 sets per leg
Left
20 x 48
20 x 48
20 x 48
Right
20 x 48
20 x 48
20 x 48

Occluded Leg press- 6 sets
K Style Close Stance/High Wide (switch stances every set)
8 plates x 60 60 60 60 60 60

OCCLUSION TRAINING FOR F#$KING INSANITY!!! MORE!!!! MORE!!!! DROP THIS SH*T!!!

Occluded Smith machie calf press- 8 sets
12-20 reps
95 x 20
95 x 20
95 x 20
95 x 20
20-100 reps fully shortened partials
95 x 30
95 x 30
20-100 reps fully lengthened partials
95 x 30
95 x 30

I WANT VASCULARITY TO SCARE THE KIDS!!!! MORE STRIATIONS!!!

Abductor- 4 sets of 15-30 reps
65 x 34
65 x 34
65 x 34
65 x 34

Adductor- 4 sets of 15-30 reps
65 x 34
65 x 34
65 x 34
65 x 34

CTUT Quad sweep leg press insanity set- timed
4 plates x 3m 43s

TRY A 3+ MINUTE SET AND WATCH YOUR MIND BE F#$KING BLOWN!

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 30s)

[The Solution]

Are you going to trade in your previous car?
What you drive now?
how much is cost/trade in or what are they offering?

[jaredmus]

So I now come to this thread to feel bad about my strength your a beast

[NaturalPursuit]

Are you going to trade in your previous car?
What you drive now?
how much is cost/trade in or what are they offering?

Nope selling my old car online…and now the prices between the 2 cars are varying but ill keep you guys updated!!!

So I now come to this thread to feel bad about my strength your a beast

No way dude…not that strong yet but thanks!

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

F#$K THE OXYGEN MASK IM F#$KING KILLIN IT!!!

Bench CG Partials
135 x 100
135 x 100
145 x 40

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
95 x 48
95 x 48
95 x 48
Back
95 x 48
95 x 48
95 x 48

RIP THIS TOWN APART!!!

3 Way pullovers- 6 sets of 20-30
reps
Bar underhand
42.5 x 22
42.5 x 22
Bar overhand
42.5 x 24
42.5 x 24
LF Rope
65 x 24
65 x 24

Side Laterals- 5 sets
DB side
55 x 58
55 x 58
55 x 58
Timed Alt
10 x 2m 8s

DEEP F#$KING STRIATIONS!!! ADD MASS MOTHERF#$KER!!!

Cable flys- 6 sets of 20-30 reps
Higher straight arm
20 x 42
20 x 42
20 x 42
Lower straight arm pulling up
10 x 28
10 x 28
10 x 28

Pec deck reverse flys- 4
sets
70 x 50
70 x 50
70 x 50
70 x 50

BLEED ON EVERY REP!!! I CANT HEAR YOU F#$KING SCREAM!!!

Alt palms up entire time db preacher curls- 3 sets
10 x 22
10 x 22
10 x 22

Single arm preacher db- 3 sets
35 x 26
35 x 26
35 x 26

Behind the head db extension- 4 sets
Single
25 x 30
25 x 30
25 x 30
25 x 30

ARMS BIGGER THAN F#$KING EVER!!! GROW!!! I COMMAND YOU TO GROW!!!

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
57.5 x 40
57.5 x 40
Same but 60+ reps
30 x 66
30 x 66
30 x 66

Smith machine Traps (2:2:2 tempo)
135 x 1m 4s
1 min off
135 x 1m 4s

MAKE IT COUNT!!! EVERY DAMN SECOND!!!

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

***BFR Superset***
rope pressdowns: 20 x 50 50 50
Db side laterals: 20 x 30 30 30
Alt db hammer curls: 20 x 20 20 20

BFR Reverse wrist curl- 4 sets
10 ps x 30
10 ps x 30
10 ps x 30
10 ps x 30

MORE BLOOD IN MY ARMS THAN ON THE BATTLEFIELD!!! OUTWORK!!!

Cable crunches- 4 sets
Both arm bar single sides circuit
57.5 x 28 each side
57.5 x 28 each side
57.5 x 28 each side
Front arms out timed
20 x 2m 2s

Hanging reverse crunched- 3 sets
+5 x 24
+5 x 24
+5 x 24

Decline crunches holding plate above body- 4 sets
+10 x 30
+10 x 30
FSFL Back bringing arms behind head
+10 x 11
+10 x 11

ALPHA AS F#$K!!!

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 30s)

[wrkoutfrq]

WTF at 135*100............

[NaturalPursuit]

WTF at 135*100............

The PUMP!

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 WILL TEAR THE BODIES APART UNTIL I F#$KING WIN!!!

Squats- 5-10 working sets
Low Bar Back "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
515 x 1
515 x 1
515 x 1
Front Speed (below parallel)
315 x 1
315 x 1

515 RPE AT A F#$KING 5!!! ALL F#$KING DAY!!!

Conventional- 5-10 working sets
Single Power Reps
135 x 3
225 x 3
315 x 3
405 x 1
510 x 1
510 x 1
Doubles/Triples
455 x 3
455 x 3
455 x 3

Leg press quad sweep partials
10 count pause in hole and 10 count squeeze at top of every rep
26 plates x 6
26 plates x 6
26 plates x 6
26 plates + woman x 10

PR AFTER PR!!!! RPE!!! WEIGHT!!! REPS!!! I PR EVERY F#$KING WAY POSSIBLE!!!

Paused Squat stance leg press
Full DEEP AS POSSIBLE reps
20 plates x 6
20 plates x 6
20 plates x 6

FSFL Leg press calf press- 6 sets
12 plates x 4
12 plates x 4
12 plates x 4
12 plates x 4
12 plates x 4
12 plates x 4

KING OF THE IRON THRONE!! HERE TO F#$KING STAY!!!

Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
Normal
Stack + 10 x 4
Stack + 10 x 4
Stack + 10 x 4
5 count squeeze at peak contraction
145 x 4
145 x 4
145 x 4

Leg extensions- 3 sets of 2-5 reps
Stack + 10 x 4
Stack + 10 x 4
Stack + 10 x 4

WATCH ME LIFT EVERY F#$KING OUNCE OF WEIGHT IN THIS F#$KING GYM!!!

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 4
145 x 4
145 x 4
145 x 4
145 x 4
145 x 4
145 x 4
145 x 4
145 x 4
145 x 4

NOT DONE YET!! THE PUMP IS ONLY STARTING!!!

Cybex FSFL calf press- 6 sets
Reps
290 x 4
290 x 4
290 x 4
290 x 4
290 x 4
Timed
170 x 48s

HITS PRS! GROW! NUFF SAID!

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 30s)

[The Solution]

In to see this new car

[NaturalPursuit]

In to see this new car

Coming up in my vlog for this week! Wanna see just the outside or inside and everything? I can always record more

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

...I AM A WOLF…NOT A SHEEP WAITING TO BE PRODED BY THE SHEPARD...

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
275 x 2
275 x 2
Paused singles
255 x 20 count
255 x 20 count

T Bar rows- 5x5
5 plates x 5
5 plates x 5
5 plates x 5
5 plates x 5
5 plates x 5

295 CG FLEW OFF MY CHEST SO FAST MY BACK FLIPPED UP OFF THE BENCH!!! THATS SPEED MOTHERF#$KER!!!

Lat Pulldown ss 5 neutral grip quick pullups- 5 sets
WG LF Fully Lengthened Partials
Stack (260) + 5 x 5
Stack (260) + 10 x 1
SW SF Fully Shortened Partials
140 x 4
140 x 4
140 x 4

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

WATCH ME RIP THROATS OUT!!! WATCH MY ENEMIES BUUUURN!!!

High cable flys- 8 sets
Slightly bent arms
57.5 x 3
57.5 x 3
5:0:5 Tempo straight arms
30 x 5
30 x 5
30 x 5
30 x 5
2 FS 2 FL
15 x 4
15 x 4

Front db raises- 4 sets
LF Neutral
50 x 6
50 x 6
Scaps pinched twisting overhand
20 x 6
20 x 6

I CAN STOP THIS!!! I CAN CONTROL THIS!!!

Deadstop at bottom - Tight form DB rear delt- 4 sets
Overhand grip
40 x 3
40 x 3
40 x 3
40 x 3

Biceps- 4 sets
Single db preacher twisting
40 x 6
40 x 6
Alt db cross body hammer
75 x 4
75 x 4

…WHO AM I KIDDING…I F#$KING CANT!!! UNLEASH THE F#$KING ANIMAL!!!

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

Bent over elbows in Overhand bar pressdowns- 6 sets
Stack + 5 x 4
Stack + 5 x 4
Stack + 5 x 4
Stack + 5 x 4
Stack + 5 x 4
Stack + 5 x 4

CRAVE BLOOD!!! DESIRE SUCCESS!!!

Face pulls- 3 sets
95 x 10
95 x 10
95 x 10

Scapula retractions- 3 sets
Stack x 14
Stack x 14
Stack x 14

Both behind head rope cable extension
30 x 8
30 x 8
30 x 8

HOLD ME UP!!! TAKE YOUR LAST BREATHE!!!

***Occluded ARM WORK***
1. Cable bar curls
42.5 x 17 12 12

2. Cable underhand pressdowns
30 x 18 12 12

3. DB palms up
5 x 20 20 20

Slow Tempo BB wrist curl (thumbless with barbell pausing at top of every rep)
85 x 10 10 10 10

IVE LOST IT!!! I CANT CONTROL THIS!!! LOSING MYSELF AGAIN!!!

Straight legged Leg raises- 6 sets
+20 x 5
+20 x 5
+20 x 5
+20 x 5
+20 x 5
+20 x 5

Rope cable crunches- 9 sets
3-10 reps
Stack + 25 x 8
Stack + 25 x 8
Stack + 25 x 8
Stack + 25 x 8
Stack + 25 x 8
Stack + 25 x 8
Arms straight out
42.5 x 10
50 x 4
50 x 4

THE WOLF ATTACKS THE SHEPARD THEN KILLS HIS FLOCK…IM A PREDATOR…NOT A F#$KING BETA

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 30s)

[MonicaPls]

What's the idea behind doing maximal output work with speed work weights?

[The Solution]

Outside and a shot of inside is cool
A girl in Pittsburgh got a similar car and she loves it, she has always had jeeps and swears by em. Too much $$$ in gas for me.

[nathangreen]

What's the idea behind doing maximal output work with speed work weights?

According to layne norton, "builds explosiveness and speed and may stimulate growth as well"

[The Solution]

According to layne norton, "builds explosiveness and speed and may stimulate growth as well"

Have you ever read WestSide For Skinny Bastards or looked up Speed work and the benefits on Type II Muscle Fibers?

Many College/Professional athletes utilize speed work in the weightroom for a reason. You are activating other muscle fibers not just slow twitch or Type I Muscle Fibers.

[jpfaherty]

Congrats on everything Alex!!

Def. wanna see the new ride

In for new stack as well!

[NaturalPursuit]

What's the idea behind doing maximal output work with speed work weights?

Outside and a shot of inside is cool
A girl in Pittsburgh got a similar car and she loves it, she has always had jeeps and swears by em. Too much $$$ in gas for me.

According to layne norton, "builds explosiveness and speed and may stimulate growth as well"

Have you ever read WestSide For Skinny Bastards or looked up Speed work and the benefits on Type II Muscle Fibers?

Many College/Professional athletes utilize speed work in the weightroom for a reason. You are activating other muscle fibers not just slow twitch or Type I Muscle Fibers.

^^^^^this Monica. I feel like I'm at the point with my strength where I need to be smart and progress smarter…now that I'm at 600+ squat/dead and 400+ bench I need to make sure longterm hypertrophy stays the same goal as well as keeping my joints as healthy as possible. This kind of progression has been allowing me to make consist progress AKA progressive overload

And Bob I went with a Nissan Rogue instead of the Jeep! Got a WAAY better deal and liked the car a ton better!

Congrats on everything Alex!!

Def. wanna see the new ride

In for new stack as well!

Thanks JP! I'll put it all in my vlogs!

3 Lower Hybrid - INTENT Focus (4-10 rep range)
*non spinal loaded squats

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

THE WOLF HAS COME TO PLAY

Speed and Power Sumo Deadlifts (2 clips per side)- 5-10 working sets
Speed off floor
135 x 4
225 x 4
315 x 1
405 x 1
430 x 4
430 x 4
430 x 4
Power off blocks (knee level)
545 x 4
545 x 4
545 x 4

BEYOND EXPLOSIVE OFF THE FLOOR!! TORE THAT SHYT F#$KING UP!!! TIME TO WORK MY WEAK POINTS OF THE STRENGTH CURVE!!! BRING ME F#$KING BLOCK PULLS B*TCH!!!

**Glute/Hamstring Activation exercises**
1. Single leg standing curl ss reverse glute raise- 3 sets per leg
Left
15 x 6 6
15 x 6 6
15 x 6 6
Right
15 x 6 6
15 x 6 6
15 x 6 6

2. Smith machine glute bridge- 3 sets
145 x 6
145 x 6
145 x 6

HAMSTRINGS!! GLUTES!! I WANT IT ALL TO GROW!!!

Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 4-10 reps
4 point paused 1.5 Reps with hard intra-rep contractions
20 plates x 10
20 plates + 2 25's x 4
20 plates + 2 25's x 4

High Wide Leg Press- 3 sets
20 plates + 2 25's x 4
20 plates + 2 25's x 4
20 plates + 2 25's x 4

HUGE AZZ F#$KING QUAD SWEEPS!!! BLEED!!!

CTUT Somersault squats- 10 sets
25 ps x 10
35 ps x 4
35 ps x 4
35 ps x 4
35 ps x 4
35 ps x 4
35 ps x 4
35 ps x 4
35 ps x 4
35 ps x 4

TRY IT! DIE IT! YOU CANT HANG!

Smith machine calves- 4 sets
Seated Rest pause toes out
205 x 4
205 x 4
205 x 4
205 x 4

Cybex calf press- 4 sets
Both
230 x 5
230 x 5
Single circuit
70 x 8 8
70 x 8 8

IM NEVER GUNNA STOP WORKING!!! ITS IN MY BLOOD!! ITS ALL I KNOW!!!

BFR Leg complex
1. Calf press- 70 x 16 11 11
2. Seated leg curls- 70 x 16 11 11
3. Leg extension- 70 x 16 11 11

Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8

1 SHOT 2 SHOT MOTHERF#$KER!!!

Abductor- 3 sets
150 x 5
150 x 5
150 x 5

Adductor- 3 sets
150 x 5
150 x 5
150 x 5

HEAR THE COLD F#$KING IRON HIT THE GROUND AND TREMBLE AT MY POWER!!!

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 30s)

[NaturalPursuit]

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

I REFUSE TO SHOOT FOR THE STARS AND MISS…F#$K THE STARS…I'LL BLOW PAST THEM AND LAND ON THE F#$KING MOON

Incline DB (slow tempo)
45 x 10
60 x 6
75 x 6
75 x 6
75 x 6
75 x 6

Single arm meadows rows- 4 sets of 4-6 reps
Fully lengthened
4 plates + 5 x 4
4 plates + 5 x 4
Fully shortened
3 plates x 5
3 plates x 5

MORE F#$KING INCLINE!!! I WANT A CHEST DESIRED BY THE GODZ!!!

Lat Pulldown- 6 sets
Wide grip pulldown FL
205 x 5
205 x 5
205 x 5
Close grip
185 x 4
185 x 4
Close Grip Lat Stretchers
70 x 10

DB Side laterals- 4 sets
Tighter Form
85 x 14
85 x 14
85 x 14
Scaps pinched
50 x 11
50 x 11

KNIVES COULDNT CUT STRIATIONS THIS DEEP! THIS WAR HAS JUST BEGUN!

Intent Reps - cable flys- 9 sets
Slightly High bent
50 x 9
50 x 9
50 x 9
Slightly High straight arm
30 x 6
30 x 6
30 x 6
Higher
20 x 6
20 x 6
20 x 6

Reverse Pec deck- 3 sets
Perfect form
130 x 5
130 x 5
130 x 5

I'LL BURN THIS WHOLE F#$KING PLACE DOWN! I REFUSE TO LOSE!!!

***FG on all arm work***

DB curls- 4 sets
Alt hammer
50 x 4
50 x 4
Alt palms up entire time
20 x 8
20 x 8

Single arm behind the head db extensions- 6 sets
Constant circuit
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

I WILL F#$KING KILL SOMEONE IF THEY F#$K WITH ME!!

Pressdowns- 8 sets
Overhand
80 x 5
80 x 5
80 x 5
80 x 5
Underhand
35 x 6
35 x 6
35 x 6
35 x 6

High cable curls- 6 sets
25 x 4
25 x 4
25 x 4
25 x 4
25 x 4
25 x 4

I AM THE MOST BRUTAL AND MOST RUTHLESS CHAMPION THERES EVER BEEN!

FG Two handles - Rear Delt/trap/upperback face pulls- 4 sets
Traps constantly contracted
72.5 x 8
72.5 x 8
72.5 x 8
72.5 x 8

FG - DB side lateral Tension (30-50 seconds)- 2 sets
30 x 46s
30 x 46s

***BFR arm complex***
Two handles
Pressdowns- 25 x 30 25 25 25
DB hammer- 20 x 30 20 20 20

NO ONE CAN STOP ME! I WILL BE THE BEST EVER!

Preacher curl reverse curl bar wrist curls- 4 sets of 6-10 reps
+20 ps x 9
+20 ps x 9
+20 ps x 9
+20 ps x 9

Barbell wrist curls- 4 sets
95 x 10
95 x 10
95 x 10
95 x 10

IM DONE GIVING FIRST AND SECOND F#$KING CHANCES! IMA KILLER IMA KILL IT!

Bosu ball hanging leg raises above head- 4 sets
+10 x 4
+10 x 4
+10 x 4
+10 x 4

Cable crunch- 6 sets
Stack + 15 x 10
Stack + 15 x 10
Stack + 15 x 10
Stack + 15 x 10
Timed Arms in front
50 x 32s dropped into 30 x 1m 20s
Timed One arm side crunch
20 x 44s 44s

THIS ISNT EVEN MY FINAL FORM

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 30s)