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

[Zenith]

Wow 34 pages! Been smashing it for a while champ?

Nice effort on the squats! What's your max 1RM?

[SteveR40]

Nice job with the Squats Alex. Hope you had a great Christmas.

[The Solution]

Rise and Shine, someone was killing it this morning!

[bigryan03]

Sick squats dude! It's insane how much you've progressed in here man.

[scoveg13]

We are not worthy!!!!

[NaturalPursuit]

PHAT - Lower Hypertrophy
"Couple days off due to family obligations and Christmas...that just makes me even more hungry...SO PUMPED!!! LETZ GOO!!"
*Pre Workout- stretching and calf/ab warm up

Bent leg calf press ss bench reverse crunch- 1 set of 50-100 reps
Calf- platform x 40
Crunch- 0 x 20

warmed up...mind focused...time to rock...

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

squats are feelin GREAT today! TIME TO PUSH THIS SHYT!!!

Squats- 3 sets of 15-20 reps
315 x 15
315 x 15
275 x 15

BULLSH*T!!! WANTED 315 on all 3 sets...gunna happen...GUNNA KILL...

Banded Smith machine front squats (close stance, heels in front of bar)-3 sets of 8-12 reps
(constant tension)
40/80 band + 95 x 8
40/80 band + 95 x 8
40/80 band + 95 x 8

DESTROYING my quad sweep! Must. Get. Wider.

Leg extensions (drop sets)-2 sets of 12-15 reps
175 x 10 dropped 145 x 5
205 x 6 dropped 190 x 3 dropped 175 x 3

INSAAANE pump! Quads feelin like ROCKS!!!

Romanian Deadlift-3 sets of 10-20 reps
225 x 10
225 x 10
225 x 10

sick to my stomach...feelin like I wanna throw up...you know what that means...I.PUSH.HARDER...

Lying leg curls-2 sets of 8-12 reps
(pad on calves)
125 x 9
125 x 7.5

buuuuuuurn! CRAAAZY contractions! KEEP UP!

Seated leg curls (drop sets)-2 sets of 12-15 reps
130 x 8 dropped 100 x 6
130 x 7 dropped 100 x 8

stumblin ALL over this gym! BLOOD IS IN MY LUNGS!!!

Glute press- 1 set to failure
Lvl 5 x 20

these workouts show your TRUE work ethic...do you go home or finish WITH. A. BANG.

Leg press calf press (straight legs)- 3 sets of 10-15 reps
(4 second negative with pause at top and bottom)
6 plates x 12
6 plates x 12
6 plates x 8

BIG calves! OUTWORKIN EVERYONE!

Leg press calf press (bent legs)- 3 sets of 15-20 reps
(speed work)
4 plates x 12
4 plates x 12
4 plates x 12

core time...still feelin nauseous...my body is yelling to stop...BUT I WANT MOOORE!!!

Hanging leg raises- 2 sets of 15-20 reps
0 x 13
0 x 13

Standing rope Cable crunches- 2 sets of 15-20 reps
90 x 13
90 x 13

...not your average gym rat...




...Building a Natural Pro - Episode 25 - Road to a 600 lb Squat...

Bump to new page

In for 600lb squat in near future.

In for 600lb squat for 20 reps for 20 sets in near future.

That be the goal! Thanks man!

Wow 34 pages! Been smashing it for a while champ?

Nice effort on the squats! What's your max 1RM?

Thanks man! Not sure...last bump in max during sheik was 425 which Im sure i can beat now lol

Nice job with the Squats Alex. Hope you had a great Christmas.

Thanks man! And I did...was so nice!

Rise and Shine, someone was killing it this morning!

OH YOU KNOW IT!

Sick squats dude! It's insane how much you've progressed in here man.

Thanks a lot man! Gotta work harder!

We are not worthy!!!!

LMAO!!! This actually made me laugh out loud haha

[Zachary533]

Back to PHAT again bro? AWESOME! Will have to see how it goes for each other... love the power I am getting from the speed sets

[NaturalPursuit]

Back to PHAT again bro? AWESOME! Will have to see how it goes for each other... love the power I am getting from the speed sets

Yup! The cycle on this portion of PHAT will most likely exceed the normal 4 weeks. My body is adapting very nicely! Yeah speed sets help A TON!

[NaturalPursuit]

1st EVER Beast Fitness Hoodie! Website will be up within the next couple of weeks!

[The Solution]

Why must you do this after Christmas happens brother?
Damn that looks dope
Would rock in the gym
For sure!!'n

[NaturalPursuit]

Why must you do this after Christmas happens brother?
Damn that looks dope
Would rock in the gym
For sure!!'n

lmao! Thanks man! Working on getting a TON made. Will definitely send one your way once things get moving

[wrkoutfrq]

awesome christmas gift!!! now you know things are taking off when you get your own gear!

[NaturalPursuit]

awesome christmas gift!!! now you know things are taking off when you get your own gear!

I know right?! I was so pumped! And yeah things have been moving along steadily!

[NaturalPursuit]

PHAT - Back Width
"I'm a dreamer. I have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds." - Mike Tyson



...pre workout lat spread...has my back width improved?...YES...have my delta improved?...YES...am I happy with their overall progress?...HELL NO...

*Pre Workout- stretching and calf/ab warm up
Standing smith calf press ss decline quick crunches- 1 set of 50-100 reps
Calf- 2 plates x 63
Crunch- 0 x 63

crazy DOMs in my legs from yesterday's workout...loving the struggle it takes just to walk...TIME. FOR. MORE...

Db Pullovers-2 sets of 8-12 reps
90 lb db x 9
90 lb db x 8

HUUUGE streeetch!!! Got 1+ rep from last session...pathetic...I GOTTA PUSH IT TO GROW!!!

Pulldowns (widest grip possible)-3 sets of 8-12 reps
Lvl 14 x 8
Lvl 13 x 11
Lvl 14 x 5 dropped lvl 12 x 7

wrapping my fingers around that bar...sitting down...then PULLING WITH AN INSANE FURY!

Close grip Pulldowns (Palms facing)- 3 sets of 12-15 reps
(pause on chest)
Lvl 12 x 12
Lvl 10 x 13
Lvl 10 x 12

contractions are feeling CRAAAAAZY at this point! Back is so full its POPPING outta my hoodie!

Straight arm pullovers- 2 sets of 15-20 reps
(bar) Lvl 6 x 16
(rope) Lvl 4 x 16

lats were on FIIIIRE...the more pain, the more growth right?...F$%K. YEAH...

Isolateral shoulder press-3 sets of 8-12 reps
4 plates x 8
4 plates x 8
4 plates x 6 dropped 2 plates x 6

pressing my way to MASSIVE. DELTZ.

DB Side Lateral-3 sets of 12-15 reps
45 x 13
45 x 13
(AMAP drop set) 35 x 16 dropped 25 x 8

45 lb db's for 13 reps...watch and learn...gunna be hitting 60's soon...BELIEVE...

Rear delt peck deck-2 sets of 12-20 reps
(standing up leaning forward)
70 x 15
70 x 15

you bleeding now? I sure as HELL AM!!!

Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 35 x 8
35 x 8
Pressdown- 100 x 9
100 x 9

bringing these weak azz arms UP! CRUSH THIS SHYYYT!!!

Decline Straigh bar skull extensions ss Straight bar curl- 2 sets of 15-20 reps
Extension- 40 x 16
40 x 16
Curl (wide grip)- 40 x 16
40 x 16

the fire within me is burning OUT. OF. CONTROL...get in my way and see what happens...

Over the head rope extension- 1 set to failure
60 x 21

BURN THIS B^TCH OUT!!!

DB forearm superset- 2 sets
(palms down into palms up)
15 x 15 into 25 x 30
15 x 16 into 30 x 20

...breakin physical limits...take notes...

[The Solution]

No rack deads??? SON! I DISSAPOINT!!!!!

[NaturalPursuit]

No rack deads??? SON! I DISSAPOINT!!!!!

Those be on my back thickness day

[SteveR40]

PHAT - Back Width

Db Pullovers-2 sets of 8-12 reps
90 lb db x 9
90 lb db x 8

Straight arm pullovers- 2 sets of 15-20 reps
(bar) Lvl 6 x 16
(rope) Lvl 4 x 16

Solid workout Alex. Following along with your movements I see your focus was Back, Lats and Rear Delts and some tris and bis. How are these pullovers working in the mix? Just Curious.

[NaturalPursuit]

Solid workout Alex. Following along with your movements I see your focus was Back, Lats and Rear Delts and some tris and bis. How are these pullovers working in the mix? Just Curious.

Thanks man! And pullovers can target 3 different muscle groups:
1. core
2. chest
3. Lats

It all depends on how you preform the movement and which muscle group you focus the stress on. For me, I begin with dumbbell pullovers laying down with my upper back on a bench. I bring the dumbbell right above my chest, push my lats out (as if I'm doing a rear lat spread), and then lower the weight backwards while expanding my rib cage/lats. Once you go down far enough the stretch that you'll get in your lats is INSANE. Then all thats left is to finish the movement. The biggest thing to remember is to engage the lats the entire time...even at the top/start of the movement your back should feel stress.

try that out and once you drop the dumbbell and stand up, your back will be so unbelievably pumped its crazy! Hope that helped! I might have to do an exercise execution video on this one

[fittofattofit]

...Building a Natural Pro - Episode 25 - Road to a 600 lb Squat...

Great job with the 315 squats...WTF with 15 reps. Your form looked great on the vid --- without seeing the legs you had a real strong low bar position and great control all the way down. It looked like you had more than the 15 reps as well

http://www.timinvermont.com/fitness/orm.htm
^^^^ this calculator gives 315 x 18 reps a 1RM of 597lbs. I know these calculators don't mean much, but you got that 600 squat coming in early 2013

1st EVER Beast Fitness Hoodie! Website will be up within the next couple of weeks!

And your shoulders are getting strong as well now. Mirin' that 4pps on the iso shoulder press!

[SteveR40]

Thanks man! And pullovers can target 3 different muscle groups:
1. core
2. chest
3. Lats

It all depends on how you preform the movement and which muscle group you focus the stress on. For me, I begin with dumbbell pullovers laying down with my upper back on a bench. I bring the dumbbell right above my chest, push my lats out (as if I'm doing a rear lat spread), and then lower the weight backwards while expanding my rib cage/lats. Once you go down far enough the stretch that you'll get in your lats is INSANE. Then all thats left is to finish the movement. The biggest thing to remember is to engage the lats the entire time...even at the top/start of the movement your back should feel stress.

try that out and once you drop the dumbbell and stand up, your back will be so unbelievably pumped its crazy! Hope that helped! I might have to do an exercise execution video on this one

May give it a try. Thanks

Oh...yes... The vid would be great.

[Balddude]

Damn just noticed the 315 x 15 squats...insane

[NaturalPursuit]

Great job with the 315 squats...WTF with 15 reps. Your form looked great on the vid --- without seeing the legs you had a real strong low bar position and great control all the way down. It looked like you had more than the 15 reps as well

http://www.timinvermont.com/fitness/orm.htm
^^^^ this calculator gives 315 x 18 reps a 1RM of 597lbs. I know these calculators don't mean much, but you got that 600 squat coming in early 2013

Thanks man! Love my low bar

No WAY am i at 597 1RM yet lol...maybe MAYBE MAYBE close to the mid 400's lol...and not sure on when for the 600 squat...all I know is that I WILL GET IT...

May give it a try. Thanks

Oh...yes... The vid would be great.

Awesome! Let me know how you like it! And that'll be an upcoming episode!

Damn just noticed the 315 x 15 squats...insane

Thanks man! Gotta get 405 x 15!

[NaturalPursuit]

Update:

Well, although I've only been on my 3rd cycle of PHAT for 2 weeks, I have REALLY been thinking about switching gears COMPLETELY with my training. Normally, I like sticking to my original plans and seeing them through...but...the most important thing I've learned this offseason is to TRY NEW THINGS and see how they work, who knows, you may stumble onto GOLD! So, with that in mind, I am going to take my training and go into a '1 body part per day' type split. I have really been enjoying switching up my training set ups whenever I feel the need...or...whenever the hell I want to! Sooooo, I'm currently working on setting up my new program and am excited to try something I haven't done in a LONG time!

Other than that, my Beast Fitness website is still under construction but once its up, my goal is to have a 'store' section where anyone can purchase TEAM BEAST apparel! I am definitely going to have hoodies but the rest is still in consideration. Tank top? Sleeveless? What kind of things would you guys like or think I should supply?

Thanks guys! Will post new workout split once finished...and don't worry...its still going to be more than your average amount of volume

[The Solution]

Your worse than a dude spinning his wheels on changing routines

Wait

What
?



Interested to see what's going down brother
Beast ftw!

[NaturalPursuit]

Your worse than a dude spinning his wheels on changing routines

Wait

What
?



Interested to see what's going down brother
Beast ftw!

LMAO! Yeah I'm pretty pumped for it since I haven't done a 1 body part type routine in FOREVER! I'm thinking my general set up will be something like this:

arms
quads/calves
chest
back/traps
arms
hamstrings/glutes/calves
shoulders/traps


Arms 2x per week since its a weak point
I always end up taking off days around 1 or 2 times per week
Still gotta make some changes but should be cool! General layout is from an old Doug Miller Split

[JulianBee]

LMAO! Yeah I'm pretty pumped for it since I haven't done a 1 body part type routine in FOREVER! I'm thinking my general set up will be something like this:

arms
quads/calves
chest
back/traps
arms
hamstrings/glutes/calves
shoulders/traps


Arms 2x per week since its a weak point
I always end up taking off days around 1 or 2 times per week
Still gotta make some changes but should be cool! General layout is from an old Doug Miller Split

Nice setup. Team Beast Tank Tops would be sick. I'd definitely order a few.

[wrkoutfrq]

LMAO! Yeah I'm pretty pumped for it since I haven't done a 1 body part type routine in FOREVER! I'm thinking my general set up will be something like this:

arms
quads/calves
chest
back/traps
arms
hamstrings/glutes/calves
shoulders/traps


Arms 2x per week since its a weak point
I always end up taking off days around 1 or 2 times per week
Still gotta make some changes but should be cool! General layout is from an old Doug Miller Split

pretty straightforward, but diggin it! I don't typically wear tanks but i'd def. rock one from beast fitness...

[NaturalPursuit]

Nice setup. Team Beast Tank Tops would be sick. I'd definitely order a few.

pretty straightforward, but diggin it! I don't typically wear tanks but i'd def. rock one from beast fitness...

Thanks man! And great to hear about the tank tops!...Will definitely have those and hoodies available in the coming weeks.

As far as the new split goes, I'm not 100% when I'll begin implementing it...most likely my plan is to stick with PHAT for a while but will DEF be working on this upcoming split!



..tomorrow....upper power day....GUNNA KILL!!!

[The Solution]

Any chance you could have doug do your split? Since you do help him out?

[NaturalPursuit]

Any chance you could have doug do your split? Since you do help him out?

I love you Bob

homo







I'm not sure how I've never put 2 and 2 together haha...THANKS for this post!!!!!!!