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

[wrkoutfrq]

ALEX! been lurking as best as possible for the past week, got perma-banned by mistake and just got it fixed. you been KILLING it! keep plowing ahead, nothing gonna stop you!

[NaturalPursuit]

....




Going for those cinder block abs are ya?

Random compliment = FTW!

HELL YEAH! My abs were always a weak point on my physique and I'm determined to add as much abdominal thickness and mass as possible!

335 x 15 is absolutely insane
Major Kudos to you sir.

Thanks Bob! Legs went numb the moment I racked the bar haha

^^^ These. Keep up the good work bro

Thanks Julian!

That is truly ridiculous. That is like a 550 lb 1RM!

Thanks Stan! I dunno about that haha...I've always been 100x better at higher rep work than 1RM lol

This!
Great work truly strong

Thanks brotha!

Ha dude this workout was the most entertaining/motivating thing I read today! Great work and workout session looks SOLID

SO pumped that you enjoyed it brah! Gotta work harder!

315lbs SLDL? damn......Your SLDL more than i regular deadlift.....vid of these?

YUP! I actually have vids of both the squats and RDLs...will be posting once I have time to edit them up...always got a video of my DB pullovers today...may throw those in there lol

Still awe-struck by the improvements you made in a mere 6 months...it's unreal

Just goes to show what a sickening work ethic can do for a man

Thanks a lot man! I am in no way arrogant but when it comes to my work ethic, I truly pride myself on it....hope THAT didnt come off as arrogant haha

That last workout was not only awesome and brutal as hell, but highly entertaining lol.

As already stated, 315x15 is fkn stupid strong!!! I'm comin for ya.

Thanks man! It was CRAZY hard! that 335 felt MONEY though! and HELL YEAH!!!! We have to get some friendly 'races' going on in this contest prep section!

ALEX! been lurking as best as possible for the past week, got perma-banned by mistake and just got it fixed. you been KILLING it! keep plowing ahead, nothing gonna stop you!

WHHAAAA?!?!! Perma banned by mistake? Glad your back! And thanks! Gotta work harder and smarter!

[NaturalPursuit]

MGT - Back Width/Delts/Arms Hypertrophy
"I refuse to be beaten...by bad situations...by bad life events...by circumstances beyond my control...or by these weights...I walk into the gym with an INSANE fury lit by the fire DEEP inside me...I. REFUSE.TO.LOSE."

*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 65
Crunch- 0 x 65

calves are PAINFULLY pumped! Lets build a WIDE.AZZ.BACK.

Db Pullovers-2 sets of 8-12 reps
90 lb db x 10
90 lb db x 8

HUUGE stretch! Burning the HELL outta this back!

Pulldowns (widest grip possible)-3 sets of 8-12 reps
Lvl 14 x 10
Lvl 14 x 9
Lvl 15 x 5 dropped lvl 12 x 8

squeezing every rep HARDER and HARDER! MORE PAIN! I WANT MOOOORE PAAAAIN!!!

Close grip Pulldowns (Palms facing)- 3 sets of 12-15 reps
(pause on chest)
Lvl 12 x 13
Lvl 12 x 12
Lvl 14 x 5 dropped lvl 11 x 6

back's so pumped is poppin outta my hoodie...MUST. GET. WIDER.

Straight arm rope pullovers- 2 sets of 15-20 reps
Lvl 4 x 17
Lvl 4 x 17

LATS.ARE.FRIED...delt time...3...2...1...LETS GO!!!!

Isolateral shoulder press-3 sets of 8-12 reps
4 plates x 9
4 plates x 8
4 plates x 6 dropped 2 plates x 6

pumpin GROWTH into these delts!

DB Side Lateral-2 sets of 8-15 reps
50 x 8
50 x 8

hit the 50 lb dbs HAAAAAARD! Capping these delts off LIKE. A. MAD. MAN.

Rear delt peck deck-1 set to failure
(standing up leaning forward)
70 x 20

Machine side lateral- 2 sets of 12-20 reps
65 x 16
80 x 8 dropped 50 x 8

20 sets in...this is where you break...this is where I begin WORKING HARDER!

Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 35 x 9
35 x 9
Pressdown- 100 x 11
100 x 11

Arms are CRAAAAAZY pumped! Bringing these weak body parts UP!

Decline Straight bar skull extensions ss Straight bar curl- 2 sets of 15-20 reps
Extension- 40 x 17
40 x 17
Curl (wide grip)- 40 x 17
40 x 17

DB forearm superset- 2 sets
(palms down into palms up)
15 x 20 into 35 x 20
20 x 8 into 40 x 8

...entire body is DESTROYED from this week's workout...highlights from my first week on my MGT program:

Squats - 405x3 / 395x4 / 2 second pauses 365x4 and 385x2 / 335 x 15 / 315 x 15 / 3-5 second pauses 225x10
Sumo Deadlifts - (425x2) x 4 sets
Flat Bench - 225x6 / 2 second pauses 215x2
Romanian Deadlifts - (315x10) x 3 sets
BB Rows - (315 x 5) x 3 sets
1 arm DB rows - (135x8) x 3 sets
Weight Dips - (90 lbs hanging from waist x 8) x 2 sets

...just to name a few...week 2 of Maximal Growth Training is going to be PURE. INSANITY.

[The Solution]

50 side laterals?

......

Beast or Unhuman?

[viennafat]

I'm still stuck on the last session.
335x15 squats and 315x10 RDL's.........

That is crazy. My jaw dropped when I read that.
Maximum intensity there.

What the hell are you eating?

[ShadowWolfe]

is there a difference between RDL and SLDL? I just figured they are one in the same.

Anyways looking forward to vid of these, pure beast mode.

[demonwareltd]

50 side laterals?

......

Beast or Unhuman?

True that - I have Dennis Wolf's training DVD and I don't think he is even handling the 50s!

[NaturalPursuit]

50 side laterals?

......

Beast or Unhuman?

HAHA! Either is good for me

I'll have to get a vid up of them! REALLY wanna hit the 90's!

I'm still stuck on the last session.
335x15 squats and 315x10 RDL's.........

That is crazy. My jaw dropped when I read that.
Maximum intensity there.

What the hell are you eating?

LMAO! Thanks man! Entire body felt that session!

And you know I eat my wheaties!!!! haha

is there a difference between RDL and SLDL? I just figured they are one in the same.

Anyways looking forward to vid of these, pure beast mode.

SLDL are meant to be stiff legged where as with romanian deadlifts you kick your flutes/hamstrings out further...

for me doing RDL's, I kick my glutes/hamstrings out and go down to the point just before you loose tension on them (right below the knee)

where as with SLDL's, I literally keep my legs as straight as possible and go down and touch the floor

you'll see my version of RDLs in the vid! Thanks man!

True that - I have Dennis Wolf's training DVD and I don't think he is even handling the 50s!

Thanks Demon! Strength and size to not correlate though...hopefully by the time I'm hittin my side laterals with the 90's I'm closer to his size!

[bigryan03]

Man I would like to give that kind of workout a go one day. The pump alone would be debilitating!!

[JulianBee]

Man you're gonna have delts like a bowling ball hitting 50lbs on side laterals! Great Job!

[fittofattofit]

Weight is still around 190 lbs. My body is starting to kinda recomp...for the past couple weeks I've been getting visibly bigger, leaner, and strength is still increasing...most likely due to the nutritional plans I've been doing...once I finalized my workout routine I also finalized my nutritional approach in terms of macro and calorie cycling between power, hypertrophy, and rest days...will post more later!

All going in the right direction! I'll be keen to see your nutritional programme

I have some lifting stats from when I started this offseason 6 months ago...

squat- 225 x5 to 425x1 (current number is a lot higher...hit 425 easy a couple days ago...most likely around 450x1 now)
deadlift- 225x6 to 470x1 (again, number is probably higher but not a fan of DL'ing 1 rep)
bench- 95x8 to 255x1 (ish)
BB Row- 165x10 to 315x5
1 arm DB row- 60x10 to 135x8
OHP- 80x8 to 125x8
Incline BB press- 115x4 to 185x6

Those are just a few rough numbers...the other lifts are in my previous goals notebook...will check it out when I have free time if you want more posted up!

Stunning progress......damn it would be hard to imagine you could have done any better

[U][B]MGT - Lower Hypertrophy
calves and abs are feeling CRAZY pumped...time to get a little crazy...

Squats- 3 sets of 15-20 reps
335 x 15
315 x 15
(3-5 second holds) 225 x 10


.....



still in your comfort zone?...NOT.FOR.LONG.

Romanian Deadlift-3 sets of 10-20 reps
(down below knee then back up)
315 x 10
315 x 10
315 x 10


......



...got a compliment mid workout...and I quote "I rarely see anyone squatting or working legs, let along with that many plates on the damn bar! Your really working hard aren't you?!"...HELL YEAH...

Just sick!

LATS.ARE.FRIED...delt time...3...2...1...LETS GO!!!!

Isolateral shoulder press-3 sets of 8-12 reps
4 plates x 9
4 plates x 8
4 plates x 6 dropped 2 plates x 6

pumpin GROWTH into these delts!

DB Side Lateral-2 sets of 8-15 reps
50 x 8
50 x 8



...entire body is DESTROYED from this week's workout...highlights from my first week on my MGT program:

Squats - 405x3 / 395x4 / 2 second pauses 365x4 and 385x2 / 335 x 15 / 315 x 15 / 3-5 second pauses 225x10
Sumo Deadlifts - (425x2) x 4 sets
Flat Bench - 225x6 / 2 second pauses 215x2
Romanian Deadlifts - (315x10) x 3 sets
BB Rows - (315 x 5) x 3 sets
1 arm DB rows - (135x8) x 3 sets
Weight Dips - (90 lbs hanging from waist x 8) x 2 sets

...just to name a few...week 2 of Maximal Growth Training is going to be PURE. INSANITY.

Killed those delts as well Alex.
What I wouldn't give to have a week like that!

[SteveR40]

All going in the right direction! I'll be keen to see your nutritional programme


Stunning progress......damn it would be hard to imagine you could have done any better


Just sick!


Killed those delts as well Alex.
What I wouldn't give to have a week like that!

^^^^^^^^^ All of these comments. Nothing more to add!!! Dayumn Bro

[Jumpman3210]

Dang 50lb side laterals :O Where can I find a workout partner with your motivation? L0L

[NaturalPursuit]

Man I would like to give that kind of workout a go one day. The pump alone would be debilitating!!

Give it a go man! Just let me know how much ya loved the pain! lmao!

Man you're gonna have delts like a bowling ball hitting 50lbs on side laterals! Great Job!

Haha not quite but thanks man! I'll post a pic later on!

All going in the right direction! I'll be keen to see your nutritional programme


Stunning progress......damn it would be hard to imagine you could have done any better


Just sick!


Killed those delts as well Alex.
What I wouldn't give to have a week like that!

Thanks a lot Andrew! I'll have to make that nutrition video soon...its really how I've been cycling my calories and macros that I feel has really helped me out a ton!...again...at least after experimenting on my own body and seeing how it responded

^^^^^^^^^ All of these comments. Nothing more to add!!! Dayumn Bro

Thanks a lot Steve! I gotta work harder though!

Dang 50lb side laterals :O Where can I find a workout partner with your motivation? L0L

LMAO! Well, if your ever in the PA area would love to get a workout in together!

[NaturalPursuit]

BNP Road to the IFBB & PhD - Maximal Growth Training Week 1



Highlights from my high rep squats, RDLs, and DB pullovers! Sorry about some of the angles. Camera keeps focusing in after I set it up...enjoy!

[KrunkMasterKyle]

BNP Road to the IFBB & PhD - Maximal Growth Training Week 1

Highlights from my high rep squats, RDLs, and DB pullovers! Sorry about some of the angles. Camera keeps focusing in after I set it up...enjoy!

Strong as FUARK. I'd be happy just getting 315 lb squat once.

[NaturalPursuit]

Strong as FUARK. I'd be happy just getting 315 lb squat once.

Thanks a lot man! That 335x15 felt about 100x heavier than my 315x15 set!



BNP Road to the IFBB & PhD - Exercise Execution - DB Pullovers

[ShadowWolfe]

nice low bar squatting man, I tried to switch to low bar but couldn't get the feel for it, went back to high bar. The RDL looking strong man, glutes of steel.

[NaturalPursuit]

nice low bar squatting man, I tried to switch to low bar but couldn't get the feel for it, went back to high bar. The RDL looking strong man, glutes of steel.

Thanks man! Yeah different body structures are better for different bar positions

[TakedaShingen]

Where in PA you from bro?

And as always, you are strong as hell bro. I too, like the low bar. Just feels better.

[NaturalPursuit]

Where in PA you from bro?

And as always, you are strong as hell bro. I too, like the low bar. Just feels better.

Greensburg/Belle Vernon area....about 1 hr outside of pittsburgh


and thanks! Yeah switching to low bar and only going to parallel instead of ATF has made all the difference in my size and strength gains on my quads

[TakedaShingen]

Greensburg/Belle Vernon area....about 1 hr outside of pittsburgh


and thanks! Yeah switching to low bar and only going to parallel instead of ATF has made all the difference in my size and strength gains on my quads

Ahhh indeed.

My lady is from just a little north of Pittsburg and we are down there often enough. I may hafta make it down that way and take some pointers sometime.

[jpfaherty]

MGT - Back Width/Delts/Arms Hypertrophy
"I refuse to be beaten...by bad situations...by bad life events...by circumstances beyond my control...or by these weights...I walk into the gym with an INSANE fury lit by the fire DEEP inside me...I. REFUSE.TO.LOSE."

*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 65
Crunch- 0 x 65

calves are PAINFULLY pumped! Lets build a WIDE.AZZ.BACK.

Db Pullovers-2 sets of 8-12 reps
90 lb db x 10
90 lb db x 8

HUUGE stretch! Burning the HELL outta this back!

Pulldowns (widest grip possible)-3 sets of 8-12 reps
Lvl 14 x 10
Lvl 14 x 9
Lvl 15 x 5 dropped lvl 12 x 8

squeezing every rep HARDER and HARDER! MORE PAIN! I WANT MOOOORE PAAAAIN!!!

Close grip Pulldowns (Palms facing)- 3 sets of 12-15 reps
(pause on chest)
Lvl 12 x 13
Lvl 12 x 12
Lvl 14 x 5 dropped lvl 11 x 6

back's so pumped is poppin outta my hoodie...MUST. GET. WIDER.

Straight arm rope pullovers- 2 sets of 15-20 reps
Lvl 4 x 17
Lvl 4 x 17

LATS.ARE.FRIED...delt time...3...2...1...LETS GO!!!!

Isolateral shoulder press-3 sets of 8-12 reps
4 plates x 9
4 plates x 8
4 plates x 6 dropped 2 plates x 6

pumpin GROWTH into these delts!

DB Side Lateral-2 sets of 8-15 reps
50 x 8
50 x 8

hit the 50 lb dbs HAAAAAARD! Capping these delts off LIKE. A. MAD. MAN.

Rear delt peck deck-1 set to failure
(standing up leaning forward)
70 x 20

Machine side lateral- 2 sets of 12-20 reps
65 x 16
80 x 8 dropped 50 x 8

20 sets in...this is where you break...this is where I begin WORKING HARDER!

Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 35 x 9
35 x 9
Pressdown- 100 x 11
100 x 11

Arms are CRAAAAAZY pumped! Bringing these weak body parts UP!

Decline Straight bar skull extensions ss Straight bar curl- 2 sets of 15-20 reps
Extension- 40 x 17
40 x 17
Curl (wide grip)- 40 x 17
40 x 17

DB forearm superset- 2 sets
(palms down into palms up)
15 x 20 into 35 x 20
20 x 8 into 40 x 8

...entire body is DESTROYED from this week's workout...highlights from my first week on my MGT program:

Squats - 405x3 / 395x4 / 2 second pauses 365x4 and 385x2 / 335 x 15 / 315 x 15 / 3-5 second pauses 225x10
Sumo Deadlifts - (425x2) x 4 sets
Flat Bench - 225x6 / 2 second pauses 215x2
Romanian Deadlifts - (315x10) x 3 sets
BB Rows - (315 x 5) x 3 sets
1 arm DB rows - (135x8) x 3 sets
Weight Dips - (90 lbs hanging from waist x 8) x 2 sets

...just to name a few...week 2 of Maximal Growth Training is going to be PURE. INSANITY.

Do you just smash your keyboard with fury as you type out your work outs? That's what I picture anyway

[Bnizzle163]

Do you just smash your keyboard with fury as you type out your work outs? That's what I picture anyway

HAHAHA. This exact thought has gone through my head several times while reading his workouts

[wrkoutfrq]

came in... saw vids of ridiculous lifting... now want lift big things....

[Balddude]

Thanks a lot man! I am in no way arrogant but when it comes to my work ethic, I truly pride myself on it....hope THAT didnt come off as arrogant haha

Not arrogant at all man.

And even if it sounded like it, it's never arrogant when you have the substance to back your words up, and heck yeah you do

[NaturalPursuit]

Ahhh indeed.

My lady is from just a little north of Pittsburg and we are down there often enough. I may hafta make it down that way and take some pointers sometime.

For sure bro! Let me know if your out this way and we'll work somethin out!

Do you just smash your keyboard with fury as you type out your work outs? That's what I picture anyway

HAHAHA. This exact thought has gone through my head several times while reading his workouts

LMAO! I'll answer your question with another question....have you ever seen the movie "Wreck It Ralph"?

came in... saw vids of ridiculous lifting... now want lift big things....

Thanks man! Gotta push harder!!!

Not arrogant at all man.

And even if it sounded like it, it's never arrogant when you have the substance to back your words up, and heck yeah you do

Thanks bro! Means a lot!

[NaturalPursuit]

Hypertrophy and Strength 4 Week Cycles

One of the biggest things that have helped me gain muscular size and strength this offseason has been my introduction of hypertrophy, strength, and power work into every week of my training. By constantly changing up the rep range and style of my workouts, I have been making consistent gains. Before beginning my offseason, I knew that I wanted to focus on size and strength, but at different times as to put 100% into each one. I theorized from looking at other programs and learning my body that by cycling my style of training every 4-6 weeks, I would continue to make strides forward in size and strength. I am proud to say that I was right!

My general training approach is to cycle a hypertrophy based program with a strength based program. Although within each program you will be working hypertrophy, strength, and power; the focus is shifted. To begin, I do 4 weeks of a hypertrophy based program such as PHAT or my current MGT. After those 4 weeks are completed, take a couple days completely out of the gym in order to allow your body to recover and adjust to a new style of training. From there, you will do 4 weeks of a strength based program such as sheik, smolov, etc.

During the hypertrophy based 4 week cycle, my main goal is to intentionally "overtrain" or "overreach" with a high amount of exercises. My body has always responded best to high volume and it is my absolute favorite way to train! But during the strength based 4 week cycle, you will be working with a lower amount of exercises focusing mostly on the big three and other compound movements. I have found that during your strength cycle, the size and strength gains that you made on your hypertrophy cycle begin to become abundently apparent since you are no longer intentionally overreaching.

Any longer than 4 works and I have found diminished results where progression does not stall, but increases at a much slower rate. My plan is to continue this training cycling approach for the remainder of this offseason or until results change. I am been consistently making great strides in size and strength, so why change whats working?!



Its been about 5 weeks on a hypertrophy based program. 4 on PHAT and 1 on MGT. From now on MGT will be the hypertrophy program I cycle back into... but not sure what strength program I am going to cycle into now...any suggestions?

[The Solution]

Smolov
You want to grow some wheels on a strength program
Do it

[NaturalPursuit]

Smolov
You want to grow some wheels on a strength program
Do it

Ya know...I was considering smolov but the only thing is I want to work on all of my big 3...ESPECIALLY my pressing! My bench is WAAAY lagging behind!

Still looking around at program....even though that smolov program looks FUN as hell!!!