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

[scoveg13]

Looking forward to watching the new episode!!

[NaturalPursuit]

Looking forward to watching the new episode!!

Thanks bro! Uploading another as well right now! SO pumped to see people actually wanting to watch em lol

[NaturalPursuit]

Building a Natural Pro - Episode 6 - Weakpoint Training

[demonwareltd]

Building a Natural Pro - Episode 6 - Weakpoint Training

Nice video! Everyone has and hates weakpoints. Many times it's getting over that mental barrier that says I must move 'x' amount of weight on a movement. For example, have a weak chest? Start your chest workout with a couple fly movements and THEN move onto bench press. You will be able to handle considerably less weight, but your chest will burn like no other, as it will fatigue before your triceps and shoulders do!

Loving the video series and looking forward to the next topic!

- Stan

[NaturalPursuit]

Nice video! Everyone has and hates weakpoints. Many times it's getting over that mental barrier that says I must move 'x' amount of weight on a movement. For example, have a weak chest? Start your chest workout with a couple fly movements and THEN move onto bench press. You will be able to handle considerably less weight, but your chest will burn like no other, as it will fatigue before your triceps and shoulders do!

Loving the video series and looking forward to the next topic!

- Stan

Thanks man! If you have any suggestions for ones youd like to see...feel free to drop the ideas on me!

[NaturalPursuit]

"Woke up ready to hit some PRs! Hit the gym with INSAAANE intensity today!"

Roller ss vacuum- 1 set
Roller- 13
Vacuum- 30 seconds x 2 (25 on 3rd)

ALL ready for some PAIN!

T Bar (larger close grip attachment)- 3 sets of 3-5 reps
5, 45 lb plates (225) x 4
5, 45 lb plates (225) x 4
5, 45 lb plates (225) x 4

gotta get all sets for 5 reps...doing these EXPLOSIVE and contracting like CRAAZY!!!

High row (Underhand Grip)- 2 sets of 6-10 reps
2 plates per side x 8
2 plates per side x 8

THICK back! PUSH THIS SHYT!!!

Wide Grip Pulldowns (Overhand Grip)- 2 sets of 6-10 reps
Lvl 11 x 6
Lvl 10 x 9

stretching and squeezing like a MAD MAN! GROWTH. IS. INEVITABLE.

Flat BB press- 3 sets of 3-5 reps
(pause at bottom)
195 x 3
195 x 3
195 x 3

+10 lbs since last session? YEAH...goal is 225x3x3...WILL HAPPEN...

Seated dips- 2 sets of 6-10 reps
6 plates (360) x 6
6 plates (360) x 6

added weight and pressed HARD!!! leaning forward and squeezing TIGHT with my chest...lines STILL popping out!!!

Standing OHP- 3 sets of 6-10 reps
115 x 6
115 x 6
120 x 5

now we train...HITTIN IT HARDER THAN EVER!!!

BB cheat curls- 3 sets of 6-10 reps
(curl bar)
70 x 12
80 x 8
80 x 8

BICEPS ARE FULL OF BLOOD!!! Bulging like damn footballs!!!

BB Skullcrusher- 3 sets of 6-10 reps
70 x 10
70 x 9
70 x 9

ROELLY triceps is the goal here...GOTTA MAKE EM GROW!!!

Bb forearm superset (palms down into palms up- 2 sets
(SLOW and CONTROLLED / short bar)
Palms down- 0 x 15
Palms up (down to fingertips)- 10 x 15

THICK forearms!!!...weak point before...NOT GUNNA BE ANYMORE!!!

Bench Reverse crunches (6-10 reps)- 2 sets
20 x 8
20 x 6

NEVER QUITTING!!! you wanna back down???...GO AHEAD...I'll always keep pushing!!!

Kneeling Cable Crunches (6-10 reps) - 2 sets
Lvl 14 x 8
Lvl 14 x 8


...increased weights and/or reps for EVERY set...you better be working hard...




...cause you can bet your ASS I am...

[scoveg13]

Damn dude you look like a freakin monster.... You should be bane for Halloween lol

[NaturalPursuit]

Damn dude you look like a freakin monster.... You should be bane for Halloween lol

Thanks man! hehe...Bane

[NaturalPursuit]

"Haven't been pushing it enough...time to get serious...NOT STOPPING TILL I CANT STAND!!!"

Ab roller ss vacuum- 1 set
Roller- 13
Vacuum- 30 seconds x 3

vacuums have already made a HUGE difference in midsection...goal is to hit 30 seconds x 5 before increasing to 45 seconds per...now...LETZ SQUAT!!!

Squats- 3 sets of 3-5 reps
335 x 3
340 x 3
350 x 3

last week was 330 x 4...only struggled on the last rep of 350...gunna hit 4 plates...AND ITS GUNNA BE SOON! PUSH THIS ****!!!

Leg Press (Close)- 2 sets of 6-10 reps
(seat level 5)
14 plates x 7
14 plates x 7

feet close to BLOW UP that quad sweep! QUADS LOOKIN WIDE!!!

Single Leg extensions (free weight machine)- 2 sets of 6-10 reps
(pause at top)
55 ps x 7
55 ps x 7

fell down and got right back up!!! NOW WERE RIPPIN THESE MUSCLES APART!!!

Deadlifts- 3 sets of 5-8 reps
(complete stop on every rep)
325 x 5
325 x 5
335 x 5

320 last week? BELIEVE...now we're leavin puddles of sweat and blood around this BITCH!!!

Seated leg curls (free weight machine)- 2 sets of 6-10 reps
90 x 10
90 x 7

NON STOP INTENSITY!!! GLUTE TIME!!...pause at top of EVERY glute rep...

Leg press reverse glute press (6-10 reps)- 2 sets
(lowest level chair setting)
Platform + 20 x 6
Platform + 20 x 6

MORE!!! FORCE THESE WHEEELZ TO GROWWW!!!!

Glute Hyperextension (6-10 reps)- 2 sets
(legs close) 35 lb plate x 7
(legs far apart) 35 lb plate x 7

hobbling around the gym...but NEVER sitting down...I. WILL. NOT. SHOW. WEAKNESS.

Abductor/Adductor- 1 set to failure
(pause at peak contractions)
Away- stack + 10 x 20
In- 155 x 12

complimented on my calves today?...HELL YEAH! TIME TO KILL EM!!! pause at top of every calf rep!!!

Big machine calf Press (6-10 reps)- 3 sets
(feet closer)
6 plates + 2 25's x 8
6 plates + 2 25's x 8
6 plates + 2 25's x 8

try to keep up...youll break...I'LL GET STRONGER...

Seated Calf Press (6-10 reps)- 2 sets
(1 and 1/2 reps)(toes pointed out)
2 plates + 2 35's x 8
2 plates + 2 35's x 8

...got yet ANOTHER few compliments today about how much progress I've made since I joined this new gym...BIGGER...STRONGER...BETTER...got a particular mention about my quad sweeps...everythings lookin good...but everything GOTTA. GET. BETTER...never settle...

[wrkoutfrq]

killing it like always!!! not gonna lie i got hella excited when i saw two vids in one day lol. your squats are getting BEASTLY, i'm super jealous

[rakan92]

Gr8 work man ...whats your macros as of now ? How much weight are u aiming to gain per week bro ?

Keep up the motivation

[Ccm644]

As everyone has said great work
You always kill your workouts

320 last week? BELIEVE...now we're leavin puddles of sweat and blood around this BITCH!!!

That made me laugh, well done

[fittofattofit]

"Woke up ready to hit some PRs! Hit the gym with INSAAANE intensity today!"

Roller ss vacuum- 1 set
Roller- 13
Vacuum- 30 seconds x 2 (25 on 3rd)

ALL ready for some PAIN!

T Bar (larger close grip attachment)- 3 sets of 3-5 reps
5, 45 lb plates (225) x 4
5, 45 lb plates (225) x 4
5, 45 lb plates (225) x 4

gotta get all sets for 5 reps...doing these EXPLOSIVE and contracting like CRAAZY!!!

High row (Underhand Grip)- 2 sets of 6-10 reps
2 plates per side x 8
2 plates per side x 8

THICK back! PUSH THIS SHYT!!!

Wide Grip Pulldowns (Overhand Grip)- 2 sets of 6-10 reps
Lvl 11 x 6
Lvl 10 x 9

stretching and squeezing like a MAD MAN! GROWTH. IS. INEVITABLE.

Flat BB press- 3 sets of 3-5 reps
(pause at bottom)
195 x 3
195 x 3
195 x 3

+10 lbs since last session? YEAH...goal is 225x3x3...WILL HAPPEN...

Seated dips- 2 sets of 6-10 reps
6 plates (360) x 6
6 plates (360) x 6

added weight and pressed HARD!!! leaning forward and squeezing TIGHT with my chest...lines STILL popping out!!!

Standing OHP- 3 sets of 6-10 reps
115 x 6
115 x 6
120 x 5

now we train...HITTIN IT HARDER THAN EVER!!!

BB cheat curls- 3 sets of 6-10 reps
(curl bar)
70 x 12
80 x 8
80 x 8

BICEPS ARE FULL OF BLOOD!!! Bulging like damn footballs!!!

BB Skullcrusher- 3 sets of 6-10 reps
70 x 10
70 x 9
70 x 9

ROELLY triceps is the goal here...GOTTA MAKE EM GROW!!!

Bb forearm superset (palms down into palms up- 2 sets
(SLOW and CONTROLLED / short bar)
Palms down- 0 x 15
Palms up (down to fingertips)- 10 x 15

THICK forearms!!!...weak point before...NOT GUNNA BE ANYMORE!!!

Bench Reverse crunches (6-10 reps)- 2 sets
20 x 8
20 x 6

NEVER QUITTING!!! you wanna back down???...GO AHEAD...I'll always keep pushing!!!

Kneeling Cable Crunches (6-10 reps) - 2 sets
Lvl 14 x 8
Lvl 14 x 8


...increased weights and/or reps for EVERY set...you better be working hard...




...cause you can bet your ASS I am...

Oh man.........you are getting strong and huge!
5 plate T bars; 195 paused benching; and dat most muscular!
You're must be 185-190 now!

"Haven't been pushing it enough...time to get serious...NOT STOPPING TILL I CANT STAND!!!"

Ab roller ss vacuum- 1 set
Roller- 13
Vacuum- 30 seconds x 3

vacuums have already made a HUGE difference in midsection...goal is to hit 30 seconds x 5 before increasing to 45 seconds per...now...LETZ SQUAT!!!

Squats- 3 sets of 3-5 reps
335 x 3
340 x 3
350 x 3

last week was 330 x 4...only struggled on the last rep of 350...gunna hit 4 plates...AND ITS GUNNA BE SOON! PUSH THIS ****!!!

Leg Press (Close)- 2 sets of 6-10 reps
(seat level 5)
14 plates x 7
14 plates x 7

feet close to BLOW UP that quad sweep! QUADS LOOKIN WIDE!!!

Single Leg extensions (free weight machine)- 2 sets of 6-10 reps
(pause at top)
55 ps x 7
55 ps x 7

fell down and got right back up!!! NOW WERE RIPPIN THESE MUSCLES APART!!!

Deadlifts- 3 sets of 5-8 reps
(complete stop on every rep)
325 x 5
325 x 5
335 x 5

320 last week? BELIEVE...now we're leavin puddles of sweat and blood around this BITCH!!!

Seated leg curls (free weight machine)- 2 sets of 6-10 reps
90 x 10
90 x 7

NON STOP INTENSITY!!! GLUTE TIME!!...pause at top of EVERY glute rep...

Leg press reverse glute press (6-10 reps)- 2 sets
(lowest level chair setting)
Platform + 20 x 6
Platform + 20 x 6

MORE!!! FORCE THESE WHEEELZ TO GROWWW!!!!

Glute Hyperextension (6-10 reps)- 2 sets
(legs close) 35 lb plate x 7
(legs far apart) 35 lb plate x 7

hobbling around the gym...but NEVER sitting down...I. WILL. NOT. SHOW. WEAKNESS.

Abductor/Adductor- 1 set to failure
(pause at peak contractions)
Away- stack + 10 x 20
In- 155 x 12

complimented on my calves today?...HELL YEAH! TIME TO KILL EM!!! pause at top of every calf rep!!!

Big machine calf Press (6-10 reps)- 3 sets
(feet closer)
6 plates + 2 25's x 8
6 plates + 2 25's x 8
6 plates + 2 25's x 8

try to keep up...youll break...I'LL GET STRONGER...

Seated Calf Press (6-10 reps)- 2 sets
(1 and 1/2 reps)(toes pointed out)
2 plates + 2 35's x 8
2 plates + 2 35's x 8

...got yet ANOTHER few compliments today about how much progress I've made since I joined this new gym...BIGGER...STRONGER...BETTER...got a particular mention about my quad sweeps...everythings lookin good...but everything GOTTA. GET. BETTER...never settle...

'Haven't been pushing it enough'........and then squats 350 x 3 and deadlifts 335 x 5!
In for some lower body pics --- legs must be really getting big now
You're killing it with every session Alex!

[NaturalPursuit]

killing it like always!!! not gonna lie i got hella excited when i saw two vids in one day lol. your squats are getting BEASTLY, i'm super jealous

Thanks man! Glad your enjoying the video!!!

Yeah it seems like squats are an extremely strong exercise for me! Gotta love it!

Gr8 work man ...whats your macros as of now ? How much weight are u aiming to gain per week bro ?

Keep up the motivation

Thanks man! Macros are 235 protein / 525 carbs / 80 fat with 1x high carb day where protein drops to around 190g, fat is lowered to around 60ish grams, and carbs shoot up to about 700ish grams.

weight has really been great! It must be the noob gains cause I'm around 180-190 lbs and have never looked bigger or leaner at this weight than EVER before! Yeah some fat gains are necessary, but for the amount of muscular size and strength I've put on with it...Id GLADLY take it!

SOOO pumped to hear i can motivate some other people out there!!

As everyone has said great work
You always kill your workouts

320 last week? BELIEVE...now we're leavin puddles of sweat and blood around this BITCH!!!

That made me laugh, well done

Thanks man! GOTTA PUSH IT HARDER!!!

and yeah haha, sick quote right honestly though...I always sweat like a damn pig when I workout...of course, I sweat a lot in general anyway lol

Oh man.........you are getting strong and huge!
5 plate T bars; 195 paused benching; and dat most muscular!
You're must be 185-190 now!

'Haven't been pushing it enough'........and then squats 350 x 3 and deadlifts 335 x 5!
In for some lower body pics --- legs must be really getting big now
You're killing it with every session Alex!

Always enjoy getting your feedback bro! Thanks so much! Yeah my muscular size and strength has just been sky rocketing and...its not gunna slow down gotta push it harder though and REALLY challenge myself!!!

As for lower pics.. ...might pop up in a workout...we'll see...but I can tell you that my lower body has progressed even faster than my upperbody this offseason...just to put it in perspective lol

[NaturalPursuit]

"Enough of these 'conservative' jumps in weight...I WANNA BURN!!!"

Ab roller ss vacuum- 1 set
Roller- 13
Vacuum- 30 seconds x 3

warm up...get some blood flowing...and get your mind focused...today we're gunna push it...

Speed work – T Bar Rows (Overhand grip)- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(145 x 3) x 6 sets

OK...those rows felt CRAZY!!! todays my day...todays the day TO GROW!!!

Rack Pulls- 3 sets of 8-12 reps
405 x 6
375 x 8
315 x 17

BOOM!!!! Back was utterly TORN APART! MORE PRS TO COME!!!

Barbell Rows (Underhand grip)- 3 sets of 8-12 reps
225 x 8
225 x 7
185 x 12

CRAAAZY thickness!!! FORCE THESE BACK MUSCLES TO EXPAND!!!

Straight bar cable rows (elbows out)- 2 sets of 12-15 reps
(1 hole below placement)
120 x 13
120 x 13

entire upper body is SWOLLEN up with blood! GET. OUT. OF. MY. WAY.

High rows- 2 sets of 15-20 reps
1 plate + 10 x 17
1 plate + 10 x 17

PUSHIN this workout with PURE anger!!! TAKIN INSANITY TO A WHOLE NEW LEVEL!!!

Speed work – Flat BB press- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(145 x 3) x 6 sets

chest was PUMPED with blood! BIG. ROUND. MUSCLE. BELLIES.

Incline BB press- 3 sets of 8-12 reps
155 x 8
155 x 7
135 x 10

MORE!!! lookin like a DAMN TANK!!!

Flat DB press- 3 sets of 12-15 reps
55 x 12
55 x 12
55 x 12

cant stop...wont stop...I WANT MORE!!!

Incline DB flyes- 2 sets of 15-20 reps
(twisting)
25 x 12
25 x 11

CARVE striations into this chest!

Standing single arm db hammer preacher curls- 3 sets of 8-12 reps
(back to back sets)
25 x 11
25 x 8
25 x 8

THICK biceps!!!

DB incline curls- 2 sets of 12-15 reps
10 x 15
10 x 15

BIG stretch and TIGHT contraction! BICEPS ARE MORE FULL THAN EVER!!!

Standing BB curl- 2 sets of 15-20 reps
(back on pad)
40 x 16
40 x 16

insane pain...intense contractions...THIS. IS. HOW. I. ROLL...

Cable forearm curls (palms down, goal is 50 reps)- 2 sets
60 x 35
60 x 25

FINISH THIS CORE OFF!!!

Decline Leg Raises (knees slightly bent, 15-20 reps)- 2 sets
(lvl 3)
17. 17.

DB pullover (15-20 reps)- 2 sets
(pull up core)
55 x 20
60 x 15



...pathetic back...GOTTA BRING MORE INSANITY TO THESE GYM SESSIONS!!!

[demonwareltd]

crazy weight on those underhand barbell rows! I've never tried them really after hearing that if you go heavy on them and aren't careful, it's a sure fire way to tear a bicep. I'm sure you keep form priority #1 though when you are lifting and continuing to impress!

[fittofattofit]

405 racks and 225 x 8 UH BB rows!
Awesome strength Alex.
That pic really shows your back width --- you are genetically gifted to have broad shoulders and you're doing a great job of filling up that space with your lats!

[NaturalPursuit]

crazy weight on those underhand barbell rows! I've never tried them really after hearing that if you go heavy on them and aren't careful, it's a sure fire way to tear a bicep. I'm sure you keep form priority #1 though when you are lifting and continuing to impress!

Thanks man! They REALLY hit the back like no other! And yeah form is always important! But honestly...you could tear any muscle doing any exercise if done too heavy with bad form...i'd try em out

405 racks and 225 x 8 UH BB rows!
Awesome strength Alex.
That pic really shows your back width --- you are genetically gifted to have broad shoulders and you're doing a great job of filling up that space with your lats!

haha thanks man! I went to do rack pulls with 350 and was...when did this get lighter? So decided to just throw 4 plates on honestly I was more pumped about 315x17 than anything! only got it for 8 last session!!!

And yeah I've always had broad rounded shoulders so I gotta add that muscle! Being shorter also helps too haha. GOTTA FULL UP THAT SPACE MORE!!!

[NaturalPursuit]

"DAMN!!! I feel SOOO ready to get some work done today!!! LETZ GO BUUURN!!!"

Ab roller ss vacuum- 1 set
Roller- 13
Vacuum- 30 seconds x 3

cannot say enough about a core warm up...it gets your blood flowing and your mind focused for the task ahead...MMC is THE. MOST. IMPORTANT. THING...

Speed work - Squats- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(225 x 3) x 6 sets

EASY and fast back squats! Got some blood flowin around my legs...now its time to bump the music up to high and GET A LITTLE CRAZY!!!

Front Squat- 3 sets of 8-12 reps
225 x 9
195 x 11
(1 1/2 reps) 135 x 10

HUUUUGE effort!!! Goin DEEP into the hole then EXPLODING up!!!

Leg Press (close)- 2 sets of 12-15 reps
(seat level 5 / knees to chest deep)
12 plates x 12
12 plates x 13

WIIDE quads!!! feelin sick to my stomach on these! LETS REALLY BRING IN SOME PAIN NOW!!!

Single Leg extensions (free weight machine)- 3 sets of 15-20 reps
(3 second holds at top / one leg straight into the other till sets are complete )
25 ps x 15
25 ps x 10
(forced partials) 25 ps x 20

stood up and fell over as always...after I do these my quads are GONE...stretch out until I can semi move again...AND ITS ONTO HAMSTRINGZZZ!!!

Stiff Leg Deadlifts- 3 sets of 8-12 reps
(squeeze hard at top / down to floor)
235 x 8
235 x 8
235 x 8

plates to the floor...then pulling up CRAZY hard with ONLY my hamstrings and SQUEEEZING glutes at the top!!!

Seated leg curls (wide)- 2 sets of 12-15 reps
(pause at bottom)
70 x 13
70 x 11

MORE!!! its not enough to just want it...YOU GOTTA GO OUT AND TAKE IT!!!

Moji Oluwa decline db leg curls (close)- 2 sets of 15-20 reps
20 x 20
25 x 14

hamstrings are twitchin and legs keep givin out! GLUTE TIME...pause at top of every glute rep...

Standing single leg machine glute kickback (12-20 reps)- 2 sets
(20 x 20) x 2 sets

ryan doris glutes are the goal here...PUSH IT!!!

Leg press reverse glute press (12-20 reps)- 2 sets
(lowest level chair setting / push with heels)
Platform x 13
Platform x12

did I say its over???...HELL NO....GET TO WORK!!!

Abductor/Adductor- 1 set to failure
Away- stack x 22
In- 125 x 15

BIG calves...my goal is the bring the BEST pair of calves to the stage...you may not be workin em hard...but you better...cause I'M KILLIN EM!!!...pause at top and bottom of every calf rep...

Leg Press Calf Press (10-15 reps)- 4 sets
(toes forward) 6 plates + 2 25's x 14
(toes forward) 6 plates + 2 25's x 12
(toes out) 6 plates + 2 25's x 11
(toes out) 6 plates + 2 25's x 11

END WITH A BANG!!!

Seated Calf Press (15-20 reps)- 3 sets
(toes out) 2 plates x 16
(toes in) 2 plates x 15
(toes in) 2 plates x 11

*POST WORKOUT - foam rolling, dynamic stretching, and static stretching - 10 to 20 mins...always do this post workout and have seen a TREMENDOUS difference!

...another tight session...another day of pain...another day of PRs...ANOTHER DAY OF PURE ENJOYMENT!!!

[viennafat]

Holy shiit! Keep doing what you're doing, Alex!

Awesome work in the gym and you are looking bigger and bigger.
Big volume and strength on the rise all the time.

Everything is heading in the right direction.
I cant wait to see what you're going to look like for your next show. I bet there will be a significant difference.

Your strength is excellent. Squats, rows, deads, BP, and so many others.
Great stuff.

[rakan92]

Gr8 work and it looks like u strive on high volume. Huge wings my friend

Btw do u feel there is any advantage to the high carb day u re implementing instead of keeping macros constant during the week ?

[demonwareltd]

On your SLDLs, do you find it more effective to go to the floor with each rep, effectively taking all the stress off the hamstrings? I've found if you have good ROM that even standing up on an elevated box (or bench if you are Arnold), gives even a deeper stretch and hits the hams that much harder!

All in all though an AWESOME leg day. You killed it for sure.

[markcrvenka8]

you got some legs there demon

[demonwareltd]

you got some legs there demon

Thanks, I do what I can.

[NaturalPursuit]

Holy shiit! Keep doing what you're doing, Alex!

Awesome work in the gym and you are looking bigger and bigger.
Big volume and strength on the rise all the time.

Everything is heading in the right direction.
I cant wait to see what you're going to look like for your next show. I bet there will be a significant difference.

Your strength is excellent. Squats, rows, deads, BP, and so many others.
Great stuff.

Thanks a bunch bro! My goal is to compare my last show with my next show and see the difference between a boy and a man....at least thats the goal

Gr8 work and it looks like u strive on high volume. Huge wings my friend

Btw do u feel there is any advantage to the high carb day u re implementing instead of keeping macros constant during the week ?

Thanks man! volume is my friend haha!

As for macros, I have them constant for 6 days then refeed 1 day. I do that weekly refeed because I really feel it helps with my metabolism and appetite. During the week, I am not hungry and have to usually force myself to eat all my food, but then after such a big refeed on that one day, it 'revs' up my metabolism and im hungry for the next couple days. Weight was staying roughly stagnant until I added additional glute work...hello +5 lbs haha

On your SLDLs, do you find it more effective to go to the floor with each rep, effectively taking all the stress off the hamstrings? I've found if you have good ROM that even standing up on an elevated box (or bench if you are Arnold), gives even a deeper stretch and hits the hams that much harder!

All in all though an AWESOME leg day. You killed it for sure.

Thanks man! And i've tried it on a box and my issue was I would always hyperextend my hamstrings and actually go TOO deep...this would pull on my lower back and hamstrings in a bad way and ended up hurting.

I then switched to barely letting the bar touch the ground and either:
A. going all the way down and squeezing glutes/hammys hard at top

or

B. going all the way down and stopping before the top to keep constant tension

...I found that for me personally, going all the way down and squeezing at the top produced greater muscular hypertrophy as well as more muscular strength gains. I suggest EVERYONE try every possible way out and find out what works for them!

[NaturalPursuit]

UPDATE:

WELL, with the storm being RIGHT in my area, I am not sure how my schedule is going to be progressing this week.

-Other than bodybuilding continuing to uprise at an EXCEPTIONAL rate for me, college has really been great as well.

-As I mentioned before I was inducted into the SHU Honor's Society which was only 9 people (the top 25% of all of my university), and that induction ceremony is scheduled for this saturday.

-Along with that I was also offered a position on the Executive Board of SHGA: one for the Public Relations chair, and one for the CLRB.

-Family wise its been tough to schedule time to meet and hang out with my parents and little sister but I try the best I can. It works out good that me and my brother live together and get along great...he's honestly my best friend and cannot express how much closer we've grown since I started college.

-Beast Fitness has been expanding more than I anticipated which is good and bad. Good because I can help more people, bad because my time was already limited before gaining a dozen or so more clients

SO all in all, life is great! God bless EVERYONE who is going thru this storm and I hope everyone, my family included, stays safe in such a tough time!

[NaturalPursuit]

"The difference between you and me is that I enjoy this pain...I love the struggle...IT. IS. MY. PASSION."

Quick crunch ss vacuum- 1 set
Crunch (lvl 3)- 26
Vacuum- 45 seconds x 2

broke the ab wheel...no matter...switched out for an old core movement I learned from Freddie Roach when I used to do amateur boxing...LOVE QUICK CRUNCHES!!!...back time...gotta get wide...ALWAYS pause at peak contraction of EVERY back rep...

Pull ups (Overhandgrip)- 3 sets of 8-12 reps

slowly increasing reps on pull ups...havent done them in FOREVER at this bodyweight...the contractions felt INSANE and my mind is now focused in for this workout...TIME. TO. ANNIHILATE.

Pulldowns (V bar / Close Grip)- 3 sets of 8-12 reps
Lvl 10 x 9
Lvl 10 x 8
Lvl 10 x 7

PUUULLING with all the power I have! SQUEEZING HARD!!!

Pulldowns (Wide palms facing Grip)- 2 sets of 12-15 reps
(2 second squeeze)
Lvl 8 x 12
Lvl 8 x 11

HERE WE GO! WIDE BACK!!!

Straight arm pulldowns- 2 sets of 15-20 reps
Lvl 4 x 18
Lvl 4 x 18

back is CRAAZY pumped and intensity is BLEEDING FROM MY VEINS!!!

Seated press- 3 sets of 8-12 reps
70 ps x 8
70 ps x 8
(1.5 reps) 45 ps x 8

HUGE delts! ROUND DELTS! GET TO WORK!!!

DB Rear Delts (palms facing back)- 2 sets of 12-15 reps
(body parallel to ground)
20 x 15
25 x 15

rear delts have really EXPLODED this offseason! they're lookin THICK and SHARP today! PUSH HARDER!!!

DB Side laterals- 3 sets of 12-20 reps
35 x 12
35 x 12
(20 reps no matter what) 30 x 14 into 6 cheat reps

gettin back into my rhythm for side laterals! delt striations still? HELL. YEAH.

Close grip bench- 3 sets of 8-12 reps
155 x 8
155 x 8
(1.5 reps) 135 x 6

1 and 1/2 reps KILL!!! FORCING BLOOD INTO THESE MUSCLES!!!

Db behind the head extension (single arm)-2 sets of 12-15 reps
15 x 15
20 x 12

you fallin apart? your muscles failing?...GOOD...thats when we REALLY AMP UP THE INTENSITY!

Close Bar Pressdowns (Overhand grip)- 2 sets of 15-20 reps
Lvl 6 x 20
Lvl 7 x 16

YES!!!! buuuuuuuurnin like NO OTHER

Rope and weight forearms- 2 sets
15 x 2
15 x 3

adding SLABS of muscle mass these arms!

Hanging Leg Raises (20+ reps)- 2 sets
24. 17.

staring down EVERY bit of equipment I use...get onto it...set up..focus...THEN RIP THAT SHYT APART!!!

Decline Quick Crunches (20+ reps)- 2 sets
(lvl 6)
26. 26.

...CANT...WONT...BE...STOPPED...

[offroadatv200]

"The difference between you and me is that I enjoy this pain...I love the struggle...IT. IS. MY. PASSION."

Quick crunch ss vacuum- 1 set
Crunch (lvl 3)- 26
Vacuum- 45 seconds x 2

broke the ab wheel...no matter...switched out for an old core movement I learned from Freddie Roach when I used to do amateur boxing...LOVE QUICK CRUNCHES!!!...back time...gotta get wide...ALWAYS pause at peak contraction of EVERY back rep...

Pull ups (Overhandgrip)- 3 sets of 8-12 reps

slowly increasing reps on pull ups...havent done them in FOREVER at this bodyweight...the contractions felt INSANE and my mind is now focused in for this workout...TIME. TO. ANNIHILATE.

Pulldowns (V bar / Close Grip)- 3 sets of 8-12 reps
Lvl 10 x 9
Lvl 10 x 8
Lvl 10 x 7

PUUULLING with all the power I have! SQUEEZING HARD!!!

Pulldowns (Wide palms facing Grip)- 2 sets of 12-15 reps
(2 second squeeze)
Lvl 8 x 12
Lvl 8 x 11

HERE WE GO! WIDE BACK!!!

Straight arm pulldowns- 2 sets of 15-20 reps
Lvl 4 x 18
Lvl 4 x 18

back is CRAAZY pumped and intensity is BLEEDING FROM MY VEINS!!!

Seated press- 3 sets of 8-12 reps
70 ps x 8
70 ps x 8
(1.5 reps) 45 ps x 8

HUGE delts! ROUND DELTS! GET TO WORK!!!

DB Rear Delts (palms facing back)- 2 sets of 12-15 reps
(body parallel to ground)
20 x 15
25 x 15

rear delts have really EXPLODED this offseason! they're lookin THICK and SHARP today! PUSH HARDER!!!

DB Side laterals- 3 sets of 12-20 reps
35 x 12
35 x 12
(20 reps no matter what) 30 x 14 into 6 cheat reps

gettin back into my rhythm for side laterals! delt striations still? HELL. YEAH.

Close grip bench- 3 sets of 8-12 reps
155 x 8
155 x 8
(1.5 reps) 135 x 6

1 and 1/2 reps KILL!!! FORCING BLOOD INTO THESE MUSCLES!!!

Db behind the head extension (single arm)-2 sets of 12-15 reps
15 x 15
20 x 12

you fallin apart? your muscles failing?...GOOD...thats when we REALLY AMP UP THE INTENSITY!

Close Bar Pressdowns (Overhand grip)- 2 sets of 15-20 reps
Lvl 6 x 20
Lvl 7 x 16

YES!!!! buuuuuuuurnin like NO OTHER

Rope and weight forearms- 2 sets
15 x 2
15 x 3

adding SLABS of muscle mass these arms!

Hanging Leg Raises (20+ reps)- 2 sets
24. 17.

staring down EVERY bit of equipment I use...get onto it...set up..focus...THEN RIP THAT SHYT APART!!!

Decline Quick Crunches (20+ reps)- 2 sets
(lvl 6)
26. 26.

...CANT...WONT...BE...STOPPED...

That is one intense session !

Love it man, Keep killing it!!

[fittofattofit]

haha thanks man! I went to do rack pulls with 350 and was...when did this get lighter? So decided to just throw 4 plates on honestly I was more pumped about 315x17 than anything! only got it for 8 last session!!!

Yeah.....315 x 17 for any exercise is a huge amount of metal to be lifting


That leg day was huge Alex, and I really admire the diversity in your leg day: speed reps. fronts, presses, abd/add, SLDls etc. Lifts are strong as well
Congrats on the honor society and I hope that things aren't too bad with Sally where you are
And LOL at 'broke the ab wheel'

[scoveg13]

How early do you workout every morning lol