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

[happydude101]

Following this log, if for no other reason than your crazy sessions are a good reminder on a tough day that no workout is insurmountable!

[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)

Following this log, if for no other reason than your crazy sessions are a good reminder on a tough day that no workout is insurmountable!

Much appreciated dude! Just how I love to train

[NaturalPursuit]

[The Solution]

Video was dope dude. SICK Car.

[NaturalPursuit]

Video was dope dude. SICK Car.

Thanks dude! I am absolutely LOVING it!

5 Lower 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

THE SQUAT RACK IS MY ALTER…IF YOU DO WHAT I DO, YOU HAVE NO CHOICE BUT TO GROW!

Squats
Kikel Squats (low bar slightly above parallel)
Bar x 10
135 x 10
225 x 10
315 x 50
Tom Platz Squats (high bar slightly below parallel)
225 x 20
225 x 20
225 x 20

315 FOR F#$KING 50 MY WAY!!!! 225 FOR F#$KING SETS OF 20 EXACTLY LIKE PLATZ!!! FORCE GROWTH!!!

Standing Single legged leg curls- 6 sets of 15-30 reps
Left Leg
30 x 19
30 x 19
30 x 19
Right Leg
30 x 19
30 x 19
30 x 19

Glute reverse raises- 6 sets
Right leg
5 x 23
5 x 23
5 x 23
Left leg
5 x 23
5 x 23
5 x 23

ACTIVATE! GROW! TEAR THESE LEGS APART!

High wide leg press- 3 sets
Slow tempo
16 plates + 2 5's x 30
16 plates + 2 5's x 30
16 plates + 2 5's x 30

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 50
18 plates + 2 25's x 50
Insanity set
14 plates x 100

STRENGTHEN THIS SH*T!!!! BLEEEEEEEDING OUT INTENSITY!!!!

Tension+overreaching - Leg press calf press- 6 sets
Toes straight
10 plates x 36
10 plates x 36
10 plates x 36
Toes out
10 plates x 36
10 plates x 36
10 plates x 36

BEARING MY FANGS LIKE THE BEAST I AM!

Cybex calf presses- 10 sets
Normal (10 count break between sets)
195 x 11
195 x 11
195 x 11
195 x 11
195 x 11
Intraset stretches
195 x 11
Extreme seated stretch (30 s)
195 x 11
Extreme seated stretch (30 s)
195 x 11
Extreme seated stretch (30 s)
195 x 11
Extreme seated stretch (30 s)
195 x 11
Extreme seated stretch (30 s)

TEAR OUT THEIR THROATS!!! DESTROY THEIR SOULS!!!

Smith machine glute bridges- 8 sets
95 x 14
95 x 14
95 x 14
95 x 14
95 x 14
95 x 14
95 x 14
95 x 14

OWN THIS SH*T!!!! OWN THIS SH*T!!! OWN THIS F#$KING SH*T!!!!!!!!!

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

GET YOUR MENTALITY ON MY LEVEL OF GREATNESS…YOU COULDNT HANDLE THIS PAIN IF YOU F#$KING TRIED

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]

Thats how you kill it on the weekend
Enjoy your sunday!

[jpfaherty]

Face is looking thin man! What you weighing now a days?

[NaturalPursuit]

Thats how you kill it on the weekend
Enjoy your sunday!

I did man! Thanks!

Face is looking thin man! What you weighing now a days?

Thanks dude! And I haven't weighed myself in months…no clue…all i know is my physique has never looked this good

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

F#$K YOUR CLOCK! WORK TILL I DROP!

Secondary Bench: Close Grip
Active ROM partials
Bar x 10
135 x 10
240 x 8
240 x 8

HS Rows
Single arm Neutral FL
4 pps + 25 x 16
5 pps x 8
5 pps x 8
Both arm Overhand FS
3 pps x 8
3 pps x 8
3 ops x 8

YOU'RE NEVER GUNNA BRING ME DOWN!!!!

Incline DB bench- 3 sets
50 x 34
50 x 34
50 x 34

Pulldowns (fully shortened)- 6 sets
Wide (8-12 reps)
245 x 9
245 x 9
Tension Reps Underhand
100 x 50s
100 x 50s
SF Cable pullovers (any attachment) - Loaded Stretch
57.5 x 24
30 count hard stretch
57.5 x 24
30 count hard stretch

MAKE EM BLEED!!!

DB laterals- 4 sets of 20-30 reps
60 x 40
60 x 40
60 x 40
Timed Alt CTUT no breaks between reps (50-100 seconds)
25 x 1m 6s

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 21
Extreme Stretch (30 s)
20 x 21
Extreme Stretch (30 s)
20 x 21
Extreme Stretch (30 s)

MORE REPS IN THIS WORKOUT THAN IN YOUR F#$KING WEEK!

Rear Delt- 5 sets of 20-30 reps
Deadstop DB completely bent over
20 x 20
20 x 20
20 x 20
20 x 20
20 x 20

Single arm preacher- 5 sets of 8-20 reps
40 x 11
40 x 11
40 x 11
40 x 11
40 x 11

I OWN THIS SH*T! IM BETTER THAN THIS!

Alt Standing db- 4 sets of 8-20 reps
Hammer
45 x 14
45 x 14
Palms up entire time
10 x 30
10 x 30

DB behind the head extensions- 3 sets
Single
30 x 30
30 x 30
Both
50 x 33
50 x 33

GOING FULL ON SHREDDED BEAST!!!

Tricep pressdowns- 6 sets of 12-20 reps
Both overhand
50 x 32
50 x 32
Single underhand
15 x 36
15 x 36
Single overhand
25 x 30
25 x 30

Cable BB shrugs- 3 sets of 100-500 reps
Stack x 200
Stack x 200
Stack x 200

NO ONE DOES 200+ REP SETS!!! NO ONE WANTS TO GROW LIKE I DO!!!

High cable curls - 4 sets
15 x 44
15 x 44
15 x 44
15 x 44

Alt Cable front raise- 3 sets
5 x 22
5 x 20
5 x 20

*^BFR Protocol Arms**
Pressdowns: 20 x 50 45 45
Curl bar: 15 ps x 20 15 15
Reverse preacher wrist curl: 5 ps x 20 15 15

CHARGE THIS PLACE UNTIL IT BREAKS!!!

Wrist curls- 8 sets
Reverse preacher
7.5 ps x 40
7.5 ps x 40
7.5 ps x 40
7.5 ps x 40
Normal BB
15 ps x 50
15 ps x 50
15 ps x 50
15 ps x 50

Hanging leg raises- 4 sets
Non weighted
54
54
Weighted
+5 x 26
+5 x 26

STRONGER THAN EVER! OPERATING ON A DIFFERENT LEVEL!

Cable crunches- 4 sets
Above head
Stack x 50
Stack x 50
In front of body
35 x 30
35 x 30

Single side rope crunches- 4 set circuit
35 x 24 24
35 x 24 24
35 x 24 24
35 x 24 24

YOU CANT DO WHAT I DO

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]

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

TIME FOR YOU TO F$%KING LOSE!!!

Leg curls- 8 sets
50-100 reps
110 x 50
110 x 50
110 x 50
110 x 50
Perfect form -20-100 reps fully shortened partials
90 x 44
90 x 44
20-100 reps fully lengthened partials
90 x 44
90 x 44

HERE COMES THE BOOOOM!!!

Leg extensions- 8 sets
50-100 rep
110 x 50
110 x 50
110 x 50
110 x 50
Perfect form - 20-100 reps fully shortened partials
70 x 50
70 x 50
Timed fully shortened
50 x 45s
50 x 45s

NOT STOPPING UNTIL IM F#$KING DEAD!!!

CTUT Somersault squats- 10 sets
36
36
36
36
36
36
36
36
36
36

YOU CANT HANDLE THAT PUMP! THAT PAIN! THAT GROWTH! YOU CRUMBLE!!! I GROW!!

Standing single leg curls- 6 sets per leg
Left
20 x 50
20 x 50
20 x 50
Right
20 x 50
20 x 50
20 x 50

Occluded Leg press- 6 sets
K Style Close Stance/High Wide (switch stances every set)
8 plates x 64
8 plates x 64
8 plates x 64
8 plates x 64
8 plates x 64
8 plates x 64

KEEP THE BLOOD MOVING! BARELY ABLE TO F#$KING WALK!

Occluded Smith machie calf press- 8 sets
12-20 reps
95 x 22
95 x 22
95 x 22
95 x 22
20-100 reps fully shortened partials
95 x 32
95 x 32
20-100 reps fully lengthened partials
95 x 32
95 x 32

THESE ARE THE LEGS OF A MOTHERF#$KING LEGEND!!!! GROW MOTHERF#$KERS!!! GROOOOOW!!!

Abductor- 4 sets of 15-30 reps
65 x 36
65 x 36
65 x 36
65 x 36

Adductor- 4 sets of 15-30 reps
65 x 36
65 x 36
65 x 36
65 x 36

...I WANNA BE THE NEW AGE TOM PLATZ…I WILL BE BETTER THAN TOM PLATZ…I WANT THIS MORE…I CRAVE THIS MORE…I. NEED. THIS...

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]

Consistency off the charts in here.

[phillysteak]

My buddy had the rogue and loves it, great choice man!

Also I have to tell you sometimes I'll be catching up on your logs and read something in bold and for a second imagine you screaming that line in my face, lol!!

Then I see you crack a smile in a vlog and think...Alex is a good guy, he'd spare me

One thing I know is I love your love for this.

[Vytis]

Did I truly read 315x50 for squats? This is insane. Did you re-rack at any point? How did you manage to remain conscious? lol.

[NaturalPursuit]

Consistency off the charts in here.

Everyday my man…I need it

My buddy had the rogue and loves it, great choice man!

Also I have to tell you sometimes I'll be catching up on your logs and read something in bold and for a second imagine you screaming that line in my face, lol!!

Then I see you crack a smile in a vlog and think...Alex is a good guy, he'd spare me

One thing I know is I love your love for this.

I love the rogue its amazing! And haha! I do man its just my passion for this…I 0 or 100 so Im either the nicest guy in the world or I'll be on top of you trying to rip your eyes out…extremist issues haha

Did I truly read 315x50 for squats? This is insane. Did you re-rack at any point? How did you manage to remain conscious? lol.

Haha thanks man. And nope…I focus on CTUT (constant time under tension) so they are like pump reps meaning I stick within a certain ROM and focus on busting as many reps out as possible…you can't believe the pump…not just in your lower body but upper body and head…its a surreal feeling…had broken blood vessels on my quads from it

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

LETS GROW!

Decline CG Bench
145 x 42
145 x 42
145 x 42

BB forearms (paused at tops)- 6 sets of 20-30 reps
Front
95 x 50
95 x 50
95 x 50
Back
95 x 50
95 x 50
95 x 50

OVER 400 REPS ALREADY?! WRAP YOUR HEAD AROUND THAT SH*T!

Lock down abs - 3 Way pullovers- 6 sets of 20-30
reps
Bar underhand
42.5 x 24
42.5 x 24
Bar overhand
42.5 x 26
42.5 x 26
LF Rope
65 x 26
65 x 26

Side Laterals- 5 sets
DB side
55 x 60
55 x 60
55 x 60
Timed Alt
10 x 2m 19s

GROW GOD DAMN IT! I SAID GROW!

Cable flys- 6 sets of 20-30 reps
Higher straight arm
20 x 50
25 x 20
25 x 20
Lower straight arm pulling up
10 x 30
10 x 30
10 x 30

DB reverse flys- 4 sets
20 x 30
20 x 30
20 x 30
20 x 30

POWER OF A F#$KING DRAGON! BREATHE FIRE ON THIS IRON ASLYUM!

Alt palms up entire time db preacher curls- 3 sets
10 x 24
10 x 24
10 x 24

Bodyweight tricep dips- 3 sets
50
50
50

Single arm preacher db- 3 sets
35 x 30
35 x 30
35 x 30

BLEED! EVERY REP! EVERY SET!

Behind the head db extension- 4 sets
Single
25 x 32
25 x 32
25 x 32
25 x 32

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
57.5 x 42
57.5 x 42
Same but 60+ reps
30 x 68
30 x 68
30 x 68

TRICEPS LOOKED BETTER THAN THEY EVER HAVE!!! WORK!!!

Smith machine Traps (2:2:2 tempo)
135 x 1m 6s
1 min off
135 x 1m 6s

Cable bar arm superset- 2 sets timed
20 x 50s each
20 x 50s each

High cable curls- 4 sets
10 x 110
10 x 110
10 x 110
10 x 110

GET IT DONE! STOP COMPLAINING!

DB front raises- 4 sets
Palms down
Reps
25 x 12
25 x 12
Timed
5 x 1m
5 x 1m

***BFR Superset***
rope pressdowns: 25 x 30 29 20
Preacher reverse wrist curl: 20 x 26 20 20
Preacher curls: 20 x 30 24 24

Cable crunches- 4 sets
Both arm bar single sides circuit
57.5 x 30 each side
57.5 x 30 each side
57.5 x 30 each side
Front arms out timed
20 x 2m 20s

YOU CANT HANDLE WHAT I CAN!

Hanging reverse crunched- 3 sets
+5 x 26
+5 x 26
+5 x 26

Decline crunches holding plate above body- 4 sets
+25 x 14
+25 x 14
+25 x 14
+25 x 14

TRUE. F#$KING. INSANITY.

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]

I should quit my job so i can train with as much volume as you

[jpfaherty]

Haha thanks man. And nope…I focus on CTUT (constant time under tension) so they are like pump reps meaning I stick within a certain ROM and focus on busting as many reps out as possible…you can't believe the pump…not just in your lower body but upper body and head…its a surreal feeling…had broken blood vessels on my quads from it

How bout your mother effin lungs?! I would LITERALLY die, like right there, DEAD.

[NaturalPursuit]

I should quit my job so i can train with as much volume as you

Haha, I just wake up earlier…sleep less workout more….I love it

How bout your mother effin lungs?! I would LITERALLY die, like right there, DEAD.

Lungs are actually the last thing to go on me…guessing its from years of amateur boxing and lacrosse…I would always outlast the competition simply from not willing to give up…gets you in shape over time haha

1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range, ensure full ROM within a given workout)

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 UNTIL IM F#$KING DEAD!!!

Squats- 10 working sets
Low Bar Back 5:0:1 tempo above parallel
Bar x 6
135 x 3
225 x 2
315 x 1
405 x 1
455 x 1
520 x 1
520 x 1
Low Bar Back Speed to parallel/slightly below
455 x 1
455 x 1
Olympic High Bar below parallel (slight pause in hole)
315 x 1
315 x 1
325 x 1
325 x 1
335 x 1
335 x 1

STARTING 10 SETS OF SQUATS EVERY WORKOUT! EVERY POSSIBLE WAY! I WONT STAND ANYTHING BUT INSANE GROWTH!!!

Speed SLDL- 4-6 working sets
1s off the ground or rep doesn't count
135 x 3
225 x 3
315 x 3
405 x 1
460 x 1
460 x 1
460 x 1
460 x 1

Leg press quad sweep partials
10 count pause in hole and 10 count squeeze at top of every rep
26 plates x 7
26 plates x 7
26 plates x 7

MORE SPEED! MORE F#$KING RAW AZZ POWER!

Paused Squat stance leg press
Full DEEP AS POSSIBLE reps
20 plates x 7
20 plates x 7
20 plates x 7

FSFL Leg press calf press- 6 sets
12 plates x 5
12 plates x 5
12 plates x 5
12 plates x 5
12 plates x 5
12 plates x 5

NONSTOP INTENSITY! LET IT POUR!

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

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

MORE BLOOD!

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 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

CRUSH THIS SH*T!!!!

Cybex FSFL calf press- 6 sets
Reps
290 x 5
290 x 5
290 x 5
290 x 5
290 x 5
Timed
170 x 50s

THIS WOLF WONT LISTEN…THIS WOLF ATTACKS…THIS WOLF ONLY KNOWS HOW TO KILL

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]

Coming up 79 anytime soon to Erie?

[NaturalPursuit]

Coming up 79 anytime soon to Erie?

Probably not dude…Grad school has really taken over my life ON TOP of working 40 hrs at the Y, PT clients, BF clients, Performix, family, etc…busy busy

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

STOP WAITING AROUND FOR YOUR DREAMS TO COME TRUE, YOU BREATHE LIFE INTO THEM…WHAT ARE YOU WAITING FOR?

Bench CG- 5-10 working sets
2:2:1 Tempo (explosive off chest)
Bar x 20
135 x 4
225 x 1
275 x 3
280 x 1
280 x 1
280 x 1
280 x 1

T Bar rows- 5x5
5 plates + 2.5 x 5
5 plates + 2.5 x 5
5 plates + 2.5 x 5
5 plates + 2.5 x 5
5 plates + 2.5 x 5

MOVED 280 ON CLOSE GRIP IN UNDER A F#$KING SECOND?!?!?! FELT LIKE I WAS MOVING A GOD DAMN FEATHER! WATCH THIS EXPLOSION OF INSANITY HAPPEN! I WANT 4 F#$KING PLATES!!!

DB incline- 3 sets
2:2:2 Tempo
80 x 4
80 x 4
80 x 4

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

DB side laterals- 6 sets
Loose Form
95 x 11
95 x 11
95 x 11
Alt Scaps pinched - perfect form
45 x 10
50 x 6

GOD OF THIS KINGDOM!!!!

High cable flys- 8 sets
Slightly bent arms
57.5 x 4
57.5 x 4
5:0:5 Tempo straight arms
30 x 6
30 x 6
35 x 2
35 x 2
2 FS 2 FL
15 x 5
15 x 5

Front db raises- 4 sets
LF Neutral
55 x 2
55 x 2
Scaps pinched twisting overhand
25 x 4
25 x 4

RIP IT UP!!! BRING THEM TO THEIR F#$KING KNEES!!!

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

Biceps- 4 sets
Single db preacher twisting
40 x 7
40 x 7
Alt db cross body hammer
75 x 5
75 x 5

BIGGER ARMS!! MORE GROWTH!!!

High arm cable curls (5 count squeeze)- 6 sets
FL
25 x 6
25 x 6
25 x 6
FS
10 x 6
10 x 6
10 x 6

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

Face pulls- 3 sets
95 + 5 x 4
95 + 5 x 4
95 + 5 x 4

SQUEEZE OUT F#$KING EVERY LAST BIT OF GROWTH!!!

Scapula retractions- 3 sets
95 + 5 x 4
95 + 5 x 4
95 + 5 x 4

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

***Occluded ARM WORK***
1. Cable bar curls
42.5 x 18 14 14

2. Cable underhand pressdowns
30 x 20 16 16

3. DB palms up
5 x 22 22 22

Slow Tempo BB wrist curl (thumbless with barbell pausing at top of every rep)
85 x 11 11 11 11

BACK THE F#$K UP! HEAR MY ROOOOAR!

Straight legged Leg raises- 6 sets
+25 x 2
+25 x 2
+25 x 2
+25 x 2
+25 x 2
+25 x 2

Rope cable crunches- 9 sets
3-10 reps
Stack + 25 x 10
Stack + 25 x 10
Stack + 25 x 10
Stack + 25 x 10
Stack + 25 x 10
Stack + 25 x 10
Arms straight out
50 x 5
50 x 5
50 x 5

WELCOME TO THE F#$KING JUNGLE

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]

[The Solution]

Have you tried it?? Thoughts?

[NaturalPursuit]

Have you tried it?? Thoughts?

Been using it for roughly a week I think?

I'll put it in my vlog released tomorrow

[NaturalPursuit]

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

EVERYBODY BACK THE F@$K UP!!! I RUN THIS SH*T!!!

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
500 x 4
525 x 4
525 x 4
525 x 4
525 x 4
525 x 4
575 x 4!!!!

HIT 525 FOR 5 EASY SETS AND WANTED A SPEED PULL PR! 575 LIKE A F@$KING MAMMOTH!!!

**Glute/Hamstring Activation exercises**
1. Single leg standing curl ss reverse glute raise- 3 sets per leg
Left
15 x 7 7
15 x 7 7
15 x 7 7
Right
15 x 7 7
15 x 7 7
15 x 7 7

2. Smith machine glute bridge- 4 sets
145 x 7
145 x 7
145 x 7
145 x 7

DRIPPING BLOOD ON THE BARBELL! WORK HARDER!

Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)
4 point paused 1.5 Reps with hard intra-rep contractions
20 plates + 2 25's x 5
20 plates + 2 25's x 5
20 plates + 2 25's x 5
20 plates + 2 25's x 5

High Wide Leg Press
20 plates + 2 25's x 5
20 plates + 2 25's x 5
20 plates + 2 25's x 5
20 plates + 2 25's x 5

LEGS GROWING! THEY CANT STOP! I WONT STOP!

CTUT Somersault squats- 10 sets
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5
35 ps x 5

WATCH ME RAPE YOUR WOMEN AND BURN DOWN YOUR HOMES! I TAKE WHAT I F@&KING WANT!

Smith machine calves- 4 sets
Seated Rest pause toes out
205 x 5
205 x 5
205 x 5
205 x 5

Cybex calf press- 4 sets
Both
230 x 6
230 x 6
Single circuit
70 x 10 10
90 x 4 4

ALWAYS BE THE ALPHA! NEVER SUBMIT!

BFR Leg complex
1. Calf press- 90 x 20 12 12
2. Seated leg curls- 90 x 20 12 12
3. Leg extension- 90 x 20 12 12

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
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

I REFUSE TO WAIT! I WANT IT NOW!

Abductor
150 x 6
150 x 6
150 x 6
150 x 6

Adductor
150 x 6
150 x 6
150 x 6
150 x 6

IN HIGH SCHOOL I GOT A CONCUSSION AT THE BEGINNING OF A LACROSSE GAME...I WENT ON TO SCORE 3 GOALS BEFORE COLLAPSING...but guess what...I DONT EVEN REMEMBER THE GAME...THATS. MY. F@)KING. MENTALITY.

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)

[jaredmus]

some heavy deads I like it!

[happydude101]

Daaaaaaaaaaaaaaaamn. Nice job on those deadlifts!

[NaturalPursuit]

some heavy deads I like it!

Daaaaaaaaaaaaaaaamn. Nice job on those deadlifts!

Thanks guys! I talk more about it in my vlog…I'll post it up later today…long story short, it moved faster than I've ever moved 550+ for reps


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 DONT WAIT FOR MY GOALS TO JUST HAPPEN I GO OUT AND MAKE THEM HAPPEN

Incline BB (slow tempo)
Bar x 10
135 x 10
185 x 4
185 x 4
3 count pause on chest
135 x 8
135 x 8

Single arm meadows rows- 4 sets of 4-6 reps
Fully lengthened
4 plates + 5 x 5
4 plates + 5 x 5
Fully shortened
2 plates x 10
2 plates x 10

WORKING HARD AS F#$K ON MY INCLINE BENCH AND CLOSE GRIP! BRINGING UP THESE WEAKPOINTS!

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

DB Side laterals- 4 sets
Tighter Form
85 x 15
85 x 15
85 x 15
Scaps pinched
50 x 12
50 x 12

ADDING MORE REPS TO MY DB SIDE LATERALS! GETTIN TOO MOTHERF#$KIN STRONG!

Cable flys ss db rear delts
20 x 6 into 25 x 10
20 x 6 into 25 x 10
20 x 6 into 25 x 10
20 x 6 into 25 x 10

***FG on all arm work***

DB curls- 4 sets
Alt hammer
50 x 5
50 x 5
Alt palms up entire time
20 x 9
20 x 9

VEINS BURSTING OUT! STRIATIONS GETTING DEEPER!

Single arm behind the head db extensions- 6 sets
Constant circuit
25 x 4
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Pressdowns- 8 sets
Overhand
80 x 6
80 x 6
80 x 6
80 x 6
Underhand
35 x 7
35 x 7
35 x 7
35 x 7

CONTRACT THESE F#$KING TRICEPS!!! I NEED BIGGER F#$KING ARMS!!!

High cable curls- 6 sets
Fully Shortened
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10

FG both handle pressdowns- 6 sets
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

PRESSURE! MORE!

Timed DB shrugs
50 x 1m
50 x 1m
50 x 1m

Timed DB Delt superset
Front- 15 x 1m
Rear- 15 x 1m
Side- 15 x 1m

***BFR arm complex***
1. Two handles Pressdowns- 25 x 30 25 25 25
2. DB hammer- 20 x 30 20 20 20
3. Preacher curl reverse curl bar wrist curls- 20 ps x 10 10 10 10

NOT CLOSE TO BEING DONE! I WANNA BLEED!

Barbell wrist curls- 4 sets
95 x 11
95 x 11
95 x 11
95 x 11

Bosu ball hanging leg raises above head- 9 sets
+10 x 5
+10 x 5
+10 x 5
+10 x 5
BW
5
5
5
5
5

Cable crunch- 6 sets
Arms in front
42.5 x 8
42.5 x 8
42.5 x 8
42.5 x 8
Single sides
42.5 x 8
42.5 x 8

KIKEL STYLE REFEED YESTERDAY DID ITS JOB…EASILY LOOKING THE BEST I EVER HAVE…WIDE, THICK, ROUND, FULL, STRIATED, AND MORE VASCULAR THAN I'VE EVER BEEN…WORK. F#$KING. HARDER.

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 42s)

[The Solution]

What was on the menu for the refeed?

[NaturalPursuit]

What was on the menu for the refeed?

Rice and bagels have been my two main go to sources on Refeed days. You can get so many carbs in at such a low fat intake. Pounds of rice with some teriyaki sauce and a dozen+ Dunkin donuts fresh bagels...love it!

[sonnydfrizzy]

How come you don't video yourself lifting at all or do physique updates? People would love to see a 315x50 squat!

[NaturalPursuit]

How come you don't video yourself lifting at all or do physique updates? People would love to see a 315x50 squat!

I used to do both all the time but the busier I've gotten and the more I've matured I've just truly enjoyed the process. I don't record during my workout simply because thats my time…my log doesn't portray just how important that time is to me and just how insane I allow myself to get. As far as a physique update goes, you guys will get some after this recomp/mini-cut



5 Lower 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 (pushing thru heels on LB, toes on UB)
-hip opener
-cable arms (35x50x2)
-cable crunch (35x30)
-rope pullover (35x30)
-walking leg stretches
-leg swings

FEEL. MY. POWER.

Squats
Kikel Squats (low bar slightly above parallel, 30-50 reps)
Bar x 10
135 x 10
225 x 10
335 x 30
Tom Platz Squats (high bar slightly below parallel, 20-40 reps)
225 x 21
225 x 21
225 x 21

Conventional Deadlifts
315 x 20
315 x 20
315 x 20
315 x 20
315 x 20

THATS HOW YOU START A F#$KING WORKOUT!!! YOU CANT DIG AS DEEP AS I F#$KING CAN!!! YOU WERENT MADE FOR THIS SH*T!!!

Standing smith machine calf press (leaning forward, legs completely contracted)
95 x 20
95 x 20
95 x 20
95 x 20

Standing Single legged leg curls- 6 sets of 15-30 reps
Left Leg
30 x 20
30 x 20
30 x 20
Right Leg
30 x 20
30 x 20
30 x 20

GROW MOTHERF#$KERS!!! GROW!!!

Close stance partial Leg press
Normal
18 plates + 2 25's x 52
18 plates + 2 25's x 52
18 plates + 2 25's x 52
Rest Pause
16 plates x 62
15s break
16 plates x 62
15s break
16 plates x 62

Tension+overreaching - Leg press calf press- 6 sets
Toes straight
10 plates x 38
10 plates x 38
10 plates x 38
Toes out
10 plates x 38
10 plates x 38
10 plates x 38

MORE MUSCLE!!! THICK DENSE AND F#$KING STRIATED!!!

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

DRIP BLOOD! DROPPING BODIES!

Smith machine glute bridges- 8 sets
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15

I DONT WAIT FOR ANYONE OR ANYTHING! I TAKE WHATS MINE!

Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
Normal (10 count break between sets)
125 x 11
125 x 11
125 x 11
125 x 11
125 x 11
Intraset stretches
125 x 11
Extreme seated stretch (30 s)
125 x 11
Extreme seated stretch (30 s)
125 x 11
Extreme seated stretch (30 s)
125 x 11
Extreme seated stretch (30 s)
125 x 11
Extreme seated stretch (30 s)

...THIS SH*T CANT BE DUPLICATED, FAKED, DONE, OR EVEN CONVINCED…YOU WEREN'T BORN WITH THIS DARK PASSENGER…I. WAS...

Daily Cooldown
-BB flexor forearm cell swelling work (75x66)
-BB Behind the back shrugs (75x111)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 30s)

The INSANE BULK Series 35 (Recomp Going Perfect)

[jpfaherty]

Love all the experimenting youve been doing on yourself brotha! Learning as much as you possibly can the right way. Keep crushing it!