Alex, great progress mate as i say always! You continue to just improve and you really have gained so much muscle due to your hard work and consistency, its weird right, the smarter you work the better your genetics get!
i would have to say, i urge you to post up leg shots fella, the reason is , many lurkers , young lads will be reading this log and to them its an opportunity to pull inspiration on what can be done. I totally understand how you feel about posting up shots , really competitive people are very HARD on themselves and always see themselves different perspective to others.
Loving this log and your vids.
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11-11-2014, 03:46 AM #3661
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11-11-2014, 08:24 AM #3662
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2120
-
11-11-2014, 10:56 AM #3663
Agreed! We are most often our own worst critics. Especially highly goal oriented people, they hold themselves to a different standard than many, so they often view any progress in a negative light. You've made some huge strides over the past couple years, and I think the future will hold some very impressive changes once you step back on stage!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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11-11-2014, 01:22 PM #3664
Very much appreciated guys! I completely understand those points but at that same time, I do hold myself to such a high standard that I just personally need to wait...legs shots will be coming soon because, as I've stated before, they are starting to dwarf my upper body
8 Upper Body Cell Swelling Day
*keep tissue damage to a minimum
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 110x20
-walking leg stretches
-any grip pulldowns 110x20
-leg swings
-any grip pulldowns 110x20
-db side laterals (40x26)
-any grip pulldowns 110x20
-any grip pulldowns 110x20
LETS TEAR IT UP NOW!!!!!!!!
Cable rows- 3sets of 20-30 reps
130 x 21
130 x 21
130 x 21
HS Incline Press- 4 sets of 30-50 reps
2 plates + 2 25's x 32
2 plates + 2 25's x 32
2 plates + 2 25's x 32
2 plates + 2 25's x 32
ALREADY PUMPED THE F#$K UP!!! THIS ANIMAL HAS BEEN LET LOOSE FROM HIS CAGE!!!
DB side- 3 sets
35 x 60
35 x 60
35 x 60
WG lat Pulldown- 4 sets of 30-50 reps
130 x 33
130 x 33
130 x 33
130 x 33
SPITTIN BLOOD!!! COUGHING OUT RESULTS!!!
Cable flys- 4 sets of 50-100 reps
40 x 55
40 x 55
40 x 55
40 x 55
DB side lateral- 4 sets
Standing
50 x 40
50 x 40
Single arm tension
20 x 60
20 x 60
IM NOT LEAVING TILL I HAVE YOUR HEART!!!
Single Cable rear Delt- 4 sets of 20-50 reps
20 x 15
20 x 15
20 x 15
20 x 15
Cable curls ss cable pressdowns- 3 sets of 20-30 reps
100 x 22 22
100 x 22 22
100 x 22 22
IM THE MONSTER IN THE GYM!!! IM THE CREATURE YOU SEE BENDING EVERY PIECE OF IRON!!!
Rope- 6 sets of 40-80 reps
AK pressdowns (lats flexed)
55 x 82
55 x 82
55 x 82
Curls
40 x 82
40 x 82
40 x 82
CRAVING SUCCESS!!! MORE REPS THAN YOU CAN HANDLE!!!
Preacher curl ss standing db behind head extension- 3 sets of 20-30 reps
20 ps x 30 into 50 x 30
20 ps x 30 into 55 x 30
20 ps x 30 into 55 x 30
DB delts- 4 sets
Side Tension reps
15 x 38 seconds
15 x 38 seconds
Front
20 x 20
20 x 20
SEE THOSE STRIATIONS!?!?! SEE THOSE VEINS!?!?! WATCH ME F#$KIN GROW!!!
Preacher curl ss standing db behind head extension- 3 sets of 20-30 reps
20 ps x 30 into 55 x 30
20 ps x 30 into 55 x 30
20 ps x 30 into 55 x 30
Rope crunches- 4 sets of 30-100 reps
150 x 80
150 x 80
150 x 80
150 x 80
BEAST SESSION!!!
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
NOTES
My muscles have NEVER looked this damn round and full! Seriously awesome stuff!
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Lemon Lime
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: Red Velvet Cake Batter
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: ?/10
Notes: Taste is growing on me which is a good thing!
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11-11-2014, 01:44 PM #3665
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11-11-2014, 05:11 PM #3666
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11-12-2014, 02:55 AM #3667
30 inch quads is no joke, awesome work mate! you must have a terrible time with pants, i mean i find it difficult to get trousers and I only have what just over 27 inch quads haha, but over here in the UK, skinny legs are the "fashion", so the clothes are designed for that i.e skinny jeans, makes it ridicilous to but anything of the shelf.
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11-12-2014, 05:50 AM #3668
Yeah, although measurements mean nothing in regards to bodybuilding, its really how my quad sweeps insert above my knee and "pop" out and how my hamstring hangs that gives it that big illusion of size.
It really is horrible finding pants...have to wear damn 42-44 inch waists to fit my legs and then have to belt the waist like a damn tent...hate skinny jeans...I feel your pain man hahaha
1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 110x20
-walking leg stretches
-any grip pulldowns 110x20
-leg swings
-any grip pulldowns 110x20
-db side laterals (40x26)
-any grip pulldowns 110x20
-any grip pulldowns 110x20
ALWAYS CHANGING!!! ALWAYS LEARNING!!! NEVER STAGNANT!!! DEADLIFTS BEFORE SQUATS...CAN YOU HANDLE IT?!?!?!?!?
Deadlifts- 7 sets of Singles/Doubles/Triples (4 sets main, 3 sets auxiliary)
Warm ups
135 x 3
225 x 3
315 x 3
405 x 1
Sumo (main)
505 x 1
505 x 1
505 x 1
505 x 1
Conventional (auxiliary)
415 x 2
415 x 2
415 x 2
TORE THAT F#$KIN BAR OFF THE GROUND!!! I'LL SNAP THIS BAR BEFORE I BEND OR BREAK!!!
Squats- 7 sets of Singles/Doubles/Triples (3 sets main, 4 sets auxiliary)
Warm ups (explosive concentrics)
Bar x 6
135 x 3
225 x 2
315 x 1
405 x 1
Low Bar (main)
500 x 1
500 x 1
500 x 1
ATG Front (auxiliary)
315 x 1
315 x 1
315 x 1
315 x 1
500 AFTER DEADLIFTS?!?!?! LIFE TIME PR!!!
Leg press quad sweep partials- 4 sets
10 count pause in hole and 10 count squeeze at top of every rep
18 plates x 6
20 plates x 3
20 plates x 3
20 plates x 3
Tension+Overreaching Reps - Leg press calf press legs straight- 6 sets of 2-6 reps
**SWITCH BETWEEN CLOSE AND WIDE STANCE**
Toes straight
16 plates x 2
16 plates x 2
Toes out
16 plates x 2
16 plates x 2
Toes In
16 plates x 2
16 plates x 2
QUADS!!! HAMSTRINGS!!! CALVES!!! GLUTES!!! I WANT THEM ALL TO GROOOOW!!!!!
Sumo stance leg press- 3 sets
16 plates x 6
20 count squeeze
16 plates x 6
20 count squeeze
16 plates x 6
Smith machine seated calf press- 3 sets
5 count squeeze and stretch
25 ps x 5
25 ps x 5
25 ps x 5
I ADAPT!!! I OVERCOME!!!
Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
Normal
170 x 3
170 x 3
170 x 3
5 count squeeze at peak contraction
110 x 5
110 x 5
110 x 5
TIME FOR THE FINISHER!!! TIME FOR THE INSANITY!!!!
Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 3-6 reps
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
LEGS BIGGER THAN F#$KIN TRUCKS!!! TEARING UP EVERY. DAMN. SESSION.
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
NOTES
Deadlifting first felt semi off as I've squatted everyday before deadlifts for the past year or two years...check out the video below!
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Lemon Lime
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: Red Velvet Cake Batter
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: ?/10
Notes: Mixability is getting better!
Gut Feeling...Deadlifts before Squats
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11-12-2014, 05:56 AM #3669
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21711
What's the weight up to? 295? Ya Freak!
Great work dude, keep killing it!!!★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-14-2014, 07:12 AM #3670
Its in the 245-255 range haha. Much appreciated my man!
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)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 110x20
-leg swings
-any grip pulldowns 110x20
-db side laterals (40x26)
-any grip pulldowns 110x20
-any grip pulldowns 110x20
THERES NO WHERE YOU CAN HIDE BEFORE YOU DIE!!!!!
Flat Bench- 7 sets of Singles/Doubles/Triples (3 sets main, 4 sets auxiliary)
Warm ups
Bar x 6
135 x 3
225 x 1
295 x 1
10 count Pause
320 x 1
320 x 1
320 x 1
Paused CG
275 x 3
300 x 1
300 x 1
300 x 1
CLOSE GRIPPED 300 LIKE F#$KIN NOTHIN!!!! 3 PLATE CLOSE GRIP IS WITHIN MY F#$KIN GRASP!!! NOW LETS GROW!!!!
Rows- 3 sets
FSFL
6 plates + 35 x 2
6 plates + 35 x 2
6 plates + 35 x 2
Tension Reps Machine flys- 5 sets
Occluded
160 x 3
160 x 2
160 x 3
Normal
160 x 4
160 x 4
IM THE LEADER OF LOST SOULS!!!!
Lat Pulldown- 2 sets
LF Fully Lenthened
Stack + 15 x 5
Stack + 15 x 5
SF Pulldowns- 5 sets of 2-5 reps
Paused below chin
190 x 4
190 x 4
190 x 4
CG
190 x 4
190 x 4
YOU CANT KILL ME!!!!! IM IMMORTAL!!!!!!
Paused Rope Face pulls above head- 4 sets
150 x 5
150 x 5
150 x 5
150 x 5
Single arm cable rear Delt circuit- 3 sets
FSFL
30 x 4
30 x 4
30 x 4
ITS TIME TO F#$KIN FIGHT!!!!!
DB Side laterals- 3 sets
SF Fully Shortened 1.5 reps (2-6 reps)
30 x 3
30 x 3
30 x 3
DB front raises- 3 sets
50 x 3
50 x 3
50 x 3
Tension Reps - Standing single arm twisting db curls- 5 set circuit
45 x 2
45 x 2
45 x 2
45 x 2
45 x 2
NOW THE PAIN BEGINS!!!! LETS PLAAAAAAAAY!!!!!!
Single arm lat Pulldown tricep press- 5 sets
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
1.5 rep tension reps - DB behind head tricep extension- 5 sets
FS
50 x 4
50 x 4
FL
50 x 4
50 x 4
I CAN SEE THE FEAR THAT BREEDS IN YOUR HEART!!!!!!
5 count squeeze db shrugs- 3 sets
80 x 5
10 count hanging at sides
80 x 5
10 count hanging at sides
80 x 5
High concentration curls- 4 sets
Both
40 x 4
40 x 4
40 x 4
40 x 4
NO ONE ELSE WILL SURVIVE THIS!!!!!
DB side laterals- 3 sets
Loose Form
100 x 15
Tension - Tighter form
75 x 4
75 x 4
SF BB wrist curls (on knees)- sets of 5 or less to mechanical failure
Slow Tempo Reverse curl bar
+10 ps x 5 5 5 5
Slow Tempo Normal
85 x 5 5 5 5
IM NOT AFRAID TO DIE!!!!! I CANT DIE!!! ONCE I STEP IN THE GYM IM A F#$KIN GOD!!!!
Gymnastic Hanging leg raise- 4 sets
+15 x 5
+15 x 5
+15 x 5
+15 x 5
Rope cable crunches- 4 sets
30-60 seconds
100 x 60
3-6 reps ss Bodyweight leg raise circuit
120 x 6 into 0 x 4
120 x 4 into 0 x 4
120 x 4 into 0 x 4
FEEL THAT F#$KIN RUSH!!!!! WATCH ME HIT PRS!!! ILL DROP YOUR F#$KIN JAWS WITH MY GROWTH!!!!
_________________________________________________
3 Lower Hybrid - INTENT Focus (4-10 rep range)
*Intent Reps = think of only pushing by muscular contractions to move the weight (MMC is the key throughout entire ROM)
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 110x20
-leg swings
-any grip pulldowns 110x20
-db side laterals (40x26)
-any grip pulldowns 110x20
-any grip pulldowns 110x20
WHERE WILL YOU RUN!??!?! WHERE WILL YOU HIDE?!?!?!?!
Intent Reps - Seated Leg Curls- 6 sets of 8-10 reps
Feet close
100 x 8
100 x 8
Feet wide
100 x 8
100 x 8
1.5 rep normal stance
Shortened 75 x 8
Lengthened 75 x 8
Intent Reps - Extensions- 6 sets of 8-10 reps
Feet close
100 x 8
100 x 8
Feet wide
100 x 8
100 x 8
1.5 rep normal stance
Shortened 75 x 8
Lengthened 75 x 8
LEGS COMPLETELY F#$KIN PUMPED!!! YOU THINK I CANT SQUAT NOW? HA! THIS IS WHEN IM F#$KIN STRONGEST!!!!!
Squats- 5 sets of 4-10 reps
Low Bar Back
500 x 6
Speed Low Bar Back
415 x 5
415 x 5
Speed Front
225 x 6
225 x 6
Deadlifts- 5 sets
Sumo speed
460 x 4
460 x 4
460 x 4
460 x 4
460 x 4
F#$KING ANIMAAAAL!!!!! 500x6 SQUATS!!!! 460x4x5 DEADLIFTS!!!! IMMORTAL!!!!!
Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
4 point paused 1.5 Reps with hard intra-rep contractions
16 plates x 7
16 plates x 7
16 plates x 7
16 plates x 7
Leg press calf press- 3 sets of 4-10 reps
Knee bend with hard contractions at tops and bottoms
16 plates x 5
16 plates x 5
16 plates x 5
IM GOING THE DISTANCE!!!! IM GOING FOR F#$KIN SPEEEEEED!!!!!!
High Leg Press- 4 sets
10 count break between sets - Sumo Wide Stance (toes out)
14 plates x 4
14 plates x 4
14 plates x 4
14 plates x 4
FSFL - leg press calf press- 6 sets
Toes straight
10 plates x 5
10 plates x 5
10 plates x 5
10 count break
Toes out
10 plates x 4
10 plates x 4
10 plates x 4
THE SUN HAS GONE AND THE MOON HAS COME UP!!! IM STILL THE ONLY ONE FIGHTING FOR THIS VICTORY!!!!
Smith machine seated calf press- 3 sets
Tension reps
10 ps x 10
10 ps x 10
10 ps x 10
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
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
BATTLE SHAKING EARTHQUAKES OF DOUBT AND REMORSE!!! MONSTER TRUCK FORCE!!!
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
NOTES
I CANT BE F#$KING STOPPED!!!!
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Lemon Lime
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: S'mores
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: ?/10
Notes: Mixability is getting better!
Here's my video from the other day I forgot to post up!
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11-14-2014, 08:00 AM #3671
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11-14-2014, 08:04 AM #3672
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11-14-2014, 09:17 AM #3673
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11-14-2014, 01:41 PM #3674
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11-16-2014, 04:31 AM #3675
Thanks my man!
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)
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 130x20
-leg swings
-any grip pulldowns 130x20
-db side laterals (40x26)
-any grip pulldowns 130x20
-any grip pulldowns 130x20
YOU HEAR THAT? THE SOUND OF VICTORY...THE SOUND OF HARDWORK PAYING OFF! ITS TIME TO GO SLAY F@$KING DRAGONS!!!!
Intent Reps - Flat BB Bench- 5 sets
Warm ups
Bar x 12
135 x 6
225 x 3
3-5 count pause
300 x 4
Speed off chest
275 x 6
Occluded CG
245 x 4
20 count break
245 x 4
Normal CG
245 x 4
YOU LIKE ALL THAT BENCH WORK?! EVERY F@$KING VARIATION!!!!
Intent Reps - HS Incline- 3 sets
Normal
2 plates + 2 25's x 8
1.5 reps
(shortened) 2 plates x 6
(lengthened) 2 plates x 6
Intent Reps - cable flys- 4 sets
Mid
50 x 5
50 x 5
50 x 5
50 x 5
NOW WE'RE GROWING!!! MOVING F@$KING BODIES!!!!
Tension reps - Single arm meadows rows- 4 sets
Feet touching
2 plates x 6
2 plates x 6
2 plates x 6
2 plates x 6
Single arm overhand pressdowns- 3 sets
50 x 7
50 x 7
50 x 7
BLOW THIS SHYT UP!!! FEEL MY WRATH!!!!
Single arm cable curl- 3 sets
40 x 7
40 x 7
40 x 7
DB Rear Delt- 4 sets
50 x 6
50 x 6
50 x 6
50 x 6
NOW WE HIT LATS AFTER WE ARE GOOD AND F@$KIN PUMPED!!! I CAN FEEL MY STRENGTH GROWING!!!!
Lat Work- 6 sets
SF Wide grip pulldown (to eye level)
210 x 9
210 x 9
Ultra WG
150 x 4
150 x 4
150 x 4
150 x 4
DB Side laterals- 5 sets
Tighter Form
70 x 7
70 x 7
70 x 7
K DB Tension (30-50 seconds)
35 x 34
35 x 34
LETTING THE BEAST OUT TO ATTACK!!!
CTUT Rope pullovers ss facepulls- 2 sets
110 x 4 4
110 x 4 4
High cable behind the head curls- 8 set
1.5 reps shortened tension reps
30 ps x 9
30 ps x 9
30 ps x 9
30 ps x 9
30 ps x 9
FSFL High bar cable curls
50 x 8
50 x 8
50 x 8
FEEL MY F@$KIN INTENSITY!!!!!! SEE THE F@$KIN INSAAANITY BLEEDING FROM MY EYES!!!!!
1.5 reps shortened - Overhand bar pressdowns on lat Pulldown- 8 sets
Normal
70 x 9
70 x 9
70 x 9
K Bent Over
70 x 8
70 x 8
70 x 8
K Bent Over Underhand
50 x 8
50 x 8
1.5 rep DB shrugs
50 x 10
60 x 4
60 x 4
IM NEVER F@$KIN DONE!!! NOW WE BREAK BONES!!!
DB front raise- 4 sets
45 x 8
45 x 8
45 x 8
50 x 6
Timed reverse curl bar wrist curls- 3 sets of 20-50 seconds
+5 ps x 40
+5 ps x 40
+5 ps x 40
LET THE KILLER OUT!!! FUEL YOUR DESIRES!!!!!
Bent over rope cable crunches- 4 sets
120 x 7
120 x 7
120 x 7
120 x 7
Gymnast Style leg raises- 6 sets
Bodyweight x 6
5 count hanging break
Bodyweight x 6
5 count hanging break
Bodyweight x 6
Bodyweight x 6
5 count hanging break
Bodyweight x 6
5 count hanging break
Bodyweight x 6
FULL MOON TIME TO FEAST!!!!
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Lemon Lime
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: S'mores
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: 8/10
Notes: This product is honestly amazing right now! Good taste and great energy!
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11-16-2014, 04:53 AM #3676
man this is one detailed thread,. im loving all the supp reviews too brother
Project superheavyweight #2015 # coached by a pro
*********************************************
http://instagram.com/darkniteace
www.youtube.com/colossusfitness101
http://twitter.com/DarkniteAce
*****************************
My project superheavy weight log!
http://forum.bodybuilding.com/showthread.php?t=164749621
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11-16-2014, 08:16 AM #3677
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11-17-2014, 05:47 AM #3678
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11-17-2014, 12:12 PM #3679
Glad you enjoy it man!
Well...when I'm doing loose form with 100's for 12-15 reps...its kinda easy to get 70's with moderate reps lol
5 Lower Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
*Tension Reps = focus on squeeze and stretch
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 130x20
-leg swings
-any grip pulldowns 130x20
-db side laterals (40x26)
-any grip pulldowns 130x20
-any grip pulldowns 130x20
IM COMING FOR BLOOOD!!!! IM NOT LEAVING TILL I'VE TAKEN YOUR SOUL!!!!!
Klokov Style Timed Squats- 3 sets of 40-70 seconds
Insanely SLOW TEMPO focusing on MMC
(low bar) 405 x 40 seconds
(high bar) 225 x 70 seconds
(high bar) 225 x 70 seconds
Leg press calf press- 3 sets
Tension+overreaching
6 plates x 16
6 plates x 16
6 plates x 16
CAN YOU SQUAT ATG WITH THAT SLOW OF A TEMPO FOR THAT LONG WITH THAT MUCH WEIGHT?!?! F#$K NO YOU CANT!!!! IM THE ANIMAL!!!! NOT YOU!!!!
ALT STANCE - Leg Press calf raises (alt between feet close and shoulder width apart stances)- 6 sets of 15-30 reps each
Toes straight
6 plates x 22
6 plates x 22
Toes out
6 plates x 22
6 plates x 22
Toes in
6 plates x 22
6 plates x 22
Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 4 sets of 50-100 reps
Push thru toes
12 plates + 25 x 72
12 plates + 25 x 72
12 plates + 25 x 72
12 plates + 25 x 72
FEEL MY DRAGON FIRE!!!!
High wide leg press- 3 set of 10-30 reps
12 plates + 25 x 23
12 plates + 25 x 23
12 plates + 25 x 23
Smith machine seated calf press- 3 sets
25 ps x 16
25 ps x 16
25 ps x 16
TAKE THIS F#$KIN WRATH!!! YOU CANT LIVE IN MY REALM!!!
Extensions- 4 sets of 20-30 reps
Medially Rotated
75 x 20
Close
75 x 22
75 x 22
Close 2 count squeeze
75 x 20
Sumo Deadlifts
425 x 10
425 x 10
425 x 10
IM NOT STOPPING TILL MY LEGS EXPLODE!!!! INTENSITY BEYOND IMAGINATION!!!!
Seated leg curls- 10 sets
Normal 15-30 reps
95 x 16
95 x 16
95 x 16
95 x 16
95 x 16
Intraset stretches
65 x 11
Extreme seated stretch (30 s)
65 x 11
Extreme seated stretch (30 s)
65 x 11
Extreme seated stretch (30 s)
65 x 11
Extreme seated stretch (30 s)
65 x 11
Extreme seated stretch (30 s)
THIS IS TRUE INSANITY!!! TRUE HARDWORK!!!
Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
Normal (10 count break between sets)
70 x 11
70 x 11
70 x 11
70 x 11
70 x 11
Intraset stretches
70 x 11
Extreme seated stretch (30 s)
70 x 11
Extreme seated stretch (30 s)
70 x 11
Extreme seated stretch (30 s)
70 x 11
Extreme seated stretch (30 s)
70 x 11
Extreme seated stretch (30 s)
Timed tension leg press calf press- 3 sets of 40-70 seconds
25 ps x 50
25 ps x 50
25 ps x 50
TRANSFORMING INTO A F#$KIN BEAST!!! LET MY FANGS GROOOOW!!!!!
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Lemon Lime
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: Chocolate Chip Cookie Dough
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: 8/10
Notes: Feeling good and only improving!
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11-17-2014, 01:49 PM #3680
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11-17-2014, 04:11 PM #3681
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11-18-2014, 03:03 AM #3682
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11-18-2014, 03:39 AM #3683
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11-18-2014, 03:37 PM #3684
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11-19-2014, 06:42 AM #3685
To be honest I use loose form for every muscle group and every exercise...I do absolutely everything...everyday I have specific movements planned...I do loose form, strict form, partials, 1.5 reps, tension reps, mmc reps, LITERALLY everything has its place at the proper time. I truly believe in doing everything in every possible way to grow
Much appreciated guys! 15-20k calories down easy
6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 130x20
-leg swings
-any grip pulldowns 130x20
-cable crunch (100x30)
-any grip pulldowns 130x20
-cable crunch (100x30)
-any grip pulldowns 130x20
NOVEMBER 18...MY BIRTHDAY...I AM NOW 22....IM BIGGER...IM STRONGER...IM BETTER...BUT YOU KNOW WHAT?...IM NO WHERE NEAR MY F#$KING GOALS!!!! THE YEAR OF BEING 22 WILL BE THE YEAR OF THE BEAST!!!! IF YOU THOUGHT I MADE SIGNIFICANT GAINS WHEN I WAS 21...HA!!! JUST YOU F#$KING WATCH ME NOW THAT IM 22!!!!!
CTUT Kikel BB bench press
Normal (8-12 reps)
225 x 35!!!!
225 x 20
Cable arm superset- 3 sets of 20-30 reps
Pressdowns into high curls
80 x 20 20
80 x 20 20
80 x 20 20
GOING INSANE WITH A LIFETIME PR ON MY BIRTHDAY!!!! I WANT F#$KING 50 REPS!!!!
DB laterals- 3 sets of 20-30 reps
45 x 23
45 x 23
45 x 23
Wide grip pulldowns (fully shortened)- 7 sets
15-30 reps
170 x 19
8-12 reps
190 x 12
Tension Reps - Wide Grip 50-70 seconds
110 x 63
SF Rope pullovers - Loaded Stretch
60 x 11
30 count hard stretch
60 x 9
30 count hard stretch
RIPPING THIS PLACE APART LIKE A F#$KIN BODY!!!
HS Incline press- 6 sets
Fully lengthened and shortened (seat lvl 6)
2 plates x 16
2 plates x 16
2 plates x 16
Extreme stretch Drop Set
2 plates x 14
Extreme Stretch (30 s)
2 plates x 12
Extreme Stretch (30 s)
2 plates x 12
Extreme Stretch (30 s)
Tension Reps - HS Rows- 6 sets
Partials fully shortened
CG neutral low 2 plates x 24
CG neutral mid 2 plates x 24
CG neutral high 2 plates x 24
(repeat)
CG neutral low 2 plates x 24
CG neutral mid 2 plates x 24
CG neutral high 2 plates x 24
IM THE MOST BRUTAL THE MOST VICIOUS AND THE MOST RUTHLESS CHAMPION THERES EVER BEEN!!!!
Side laterals- 3 sets
K Style Forced reps (20-30 reps)
80 x 25
65 x 35
Timed CTUT no breaks between reps (50-100 seconds)
15 x 56
Pec deck- 4 sets of 20-30 reps
100 x 24
100 x 24
100 x 24
100 x 24
Facepulls (above head)- 4 sets
80 x 20
80 x 20
80 x 20
80 x 20
THERE'S F#$KIN NO ONE THAT CAN STOP ME!!!
Rope pulldowns- 5 sets
80 x 13
10 count break
80 x 13
10 count break
80 x 13
10 count break
80 x 13
10 count break
80 x 13
DB neutral grip front raises- 3 sets
35 x 11
35 x 11
35 x 11
THE INTENSITY IS BOILING IN MY VEINS!!!! FEEL MY POWER!!!!
DB preacher- 5 sets
25 x 13
10 count break
25 x 13
10 count break
25 x 13
10 count break
25 x 13
10 count break
25 x 13
DB Alt curls- 4 sets
Normal twisting
30 x 12
30 x 12
Both arm Hammer
30 x 20
30 x 20
TASTE THE BLOOOOD!!! EMBRACE MY PAIN!!!!
Db behind head extensions- 4 sets of 20-30 reps
50 x 22
50 x 22
50 x 22
50 x 22
Db shrugs- 2 sets
55 x 52 seconds
55 x 52 seconds
Intent Reps - Standing rope crunch- 5 sets
Front Intent Reps (8-12 reps)
110 x 18
10 count break
110 x 18
10 count break
110 x 18
Front speed
90 x 26
10 count break
90 x 26
NOW WE LET THE ANIMAL LOOSE!!! F#$KING KILLL!!!!
Dip platform leg raises- 3 sets
15
15
15
Forearm curls- 8 sets of 20-40 reps
Cur bar extensors
+5 ps x 30
+5 ps x 30
+5 ps x 30
+5 ps x 30
BB flexors
+5 ps x 30
+5 ps x 30
+5 ps x 30
+5 ps x 30
Decline timed sit ups- 1 set
CTUT
60 seconds
THIS YEAR WILL BE MORE INSANE THAN THE LAST...I WILL BECOME AN IFPA AND IFBB PRO!!!!
_________________________
7 Lower Body Cell Swelling Day
*keep tissue damage to a minimum
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 130x20
-leg swings
-any grip pulldowns 130x20
-cable crunch (100x30)
-any grip pulldowns 130x20
-cable crunch (100x30)
-any grip pulldowns 130x20
CONSUMED AN ESTIMATED 15-20K CALORIES YESTERDAY ON MY BIRTHDAY...GAINED SOME FAT...ENJOYED MY FAMILY TIME...AND FUELED MYSELF FOR TODAY...PREPARE FOR THE FIRST DAY OF TRUE INSAAAAAANITY!!!!!
Leg curls- 3 sets 50-100 reps
60 x 52
60 x 52
60 x 52
Leg extensions- 3 sets of 50-100 reps
60 x 52
60 x 52
60 x 52
LEGS FULL OF F#$KING BLOOD!!!!! TRYING WALKING AFTER THOSE!!!!
Leg press calf press- 3 sets of 75-100 reps
Entire Leg Contracted
2 plates x 57
2 plates x 57
2 plates x 57
Leg press- 4 sets of 100-200 reps
K Style Close Stance
6 plates x 105
6 plates x 105
6 plates x 105
Tom Platz style lower
6 plates x 50
6 plates x 50
High Wide
6 plates x 50
EVERY ANGLE!!! EVERY VARIATION!!!! I WILL BE COMPLETE!!!
Seated smith machie calf press- 3 sets of 50-75 reps
10 ps x 55
10 ps x 55
10 ps x 55
10 ps x 55
Tension Reps - Seated leg curls- 3 sets
Close
70 x 12
70 x 12
Wide
70 x 12
CREATE TENSION!!! CREATE GROWTH!!!!
Tension Reps - Leg extensions- 3 sets
Close Both Legs
70 x 12
Single circuit
(tension) 30 x 12
(pump reps) 30 x 36
Abductor- 3 sets of 15-30 reps
90 x 20
90 x 20
90 x 20
Adductor- 3 sets of 15-30 reps
90 x 20
90 x 15
90 x 15
IM ON A WHOLE NEW LEVEL!!!! ILL SHOW YOU HOW GREAT I AM!!!!
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Tropical Punch
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: Chocolate Chip Cookie Dough
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: 8/10
Notes: Almost done my tub...REALLY excited for the final review!!
Sequential Compression Device (Prepare to Grow Your Legs FASTER THAN EVER)
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11-19-2014, 09:01 AM #3686
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2120
225 x 35???? Killing it in here.. there's definitely something to be said about incorporating regular high rep training. Pushing the lactate threshold, making room for glycogen storage, pushing disgusting amounts of blood into the muscle.
Really just love everything that's going on in here.... keep it up, Alex. Oh and happy birthday!My website:
NoFluffStrength.com
Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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11-19-2014, 09:17 AM #3687
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11-20-2014, 06:00 AM #3688
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11-20-2014, 04:20 PM #3689
I appreciate the kind words man! High rep work is so underrated for growth IMHO
Much appreciated man!
Easily...three different kinds of cakes, pizzas, pepperoni rolls, steaks...literally soo much more I cant even remember lol
8 Upper Body Cell Swelling Day
*keep tissue damage to a minimum
Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-20 count hip openers
-cable arms (50x50x2)
-cable crunch (100x30)
-any grip pulldowns 130x20
-walking leg stretches
-any grip pulldowns 130x20
-leg swings
-any grip pulldowns 130x20
-cable crunch (100x30)
-any grip pulldowns 130x20
-cable crunch (100x30)
-any grip pulldowns 130x20
NO TIME TO WASTE!!! LETS F#$KING GROW!!!
Cable rows- 3 sets of 20-30 reps
90 x 20
10 count pause
90 x 20
10 count pause
90 x 20
HS Incline Press- 4 sets of 30-50 reps
Partials
2 plates + 2 25's x 34
2 plates + 2 25's x 34
2 plates + 2 25's x 34
2 plates + 2 25's x 34
LATS AND CHEST ALREADY PUMPED!!! THIS WAR HAS JUST BEGUUUN!!!!
Machine shoulder press- 3 sets
1 pps x 30
1 pps x 30
1 pps x 30
DB side- 3 sets
35 x 62
35 x 62
35 x 62
FEEL MY PAIN!!! TASTE MY FURY!!!!
CG lat Pulldown- 4 sets of 30-50 reps
110 x 36
110 x 36
110 x 36
110 x 36
Cable flys- 4 sets of 50-100 reps
40 x 60
40 x 60
40 x 60
40 x 60
YOU CANT KEEP UP WITH THIS REP RANGE!!! NO ONE F#$KING CAN!!!
DB side lateral- 4 sets
Standing
50 x 42
50 x 42
Single arm tension
25 x 23
25 x 23
Single Cable rear Delt- 4 sets of 20-50 reps
20 x 16
20 x 16
20 x 16
20 x 16
I SEE THE BLOOD DRIPPING DOWN YOUR FACE!!! WEAK!!! I REFUSE TO LOSE!!!
Cable curls ss cable pressdowns- 3 sets of 20-30 reps
70 x 24 into 100 x 24
70 x 24 into 100 x 24
70 x 24 into 100 x 24
Rope- 6 sets of 40-80 reps
AK pressdowns (lats flexed)
55 x 84
55 x 84
55 x 84
Curls
40 x 84
40 x 84
40 x 84
F#$KING ANIMAAAAAL!!!!
Preacher curl bar standing db behind head extension- 3 sets of 20-30 reps
20 ps x 50 into 50 x 60
20 ps x 50 into 55 x 60
20 ps x 50 into 55 x 60
DB delts- 2 sets
Front
20 x 20
20 x 20
IM NOT STOPPING TILL THE F#$KING CASKET DROPS!!!!
Kneeling cable crunches- 3 sets
90 x 63
90 x 63
90 x 63
Barbell forearms- 4 sets
Flexors
45 lb bar x 100
45 lb bar x 100
Extensors
45 lb bar x 14
45 lb bar x 14
BEYOND PUMPED...BEYOND PAINFUL...BEYOND MASSIVE!!! I NEED TO GET BIGGER!!! I CANT STAY WEAK!!! I REFUSE TO STAY WHERE IM AT!!!
Cool-Down
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-Daily Cell Swelling Work (calves, traps, forearms, delts)
SUPPLEMENT LOGS
RSP Nutrition DYNO - Energy/Pump - Preworkout
All Flavors: Lemonade
Dosage: 1 scoop
Mixability: 8/10
Taste: 10/10
Effectiveness (Energy/Pump): 10/10
Cellucor COR BCAA - Recovery/Endurance/Growth/BCAA - Intraworkout MIXED WITH POWDERED GATORADE
All Flavors: Tropical Punch, Lemon Lime
Dosage: 1 scoop per day + 100g CHO from powdered Gatorade
Flavor Used: Tropical Punch
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth): 10/10
Cellucor Whey Protein - Growth - Postworkout and Throughout Day
All Flavors: Chocolate Chip Cookie Dough, S'mores, Molten Chocolate, Red Velvet Cake Batter, Chocolate Raspberry Truffle
Dosage: 3-4 scoops postworkout
Flavor Used: Chocolate Chip Cookie Dough
Form: Sludge
Mixability: 10/10
Taste: 10/10
Effectiveness: 10/10
PharmaFREAK Greens Freak - Health - Before Bed
All Flavors: Sweet Apple
Dosage: 1 scoop
Form: Shake
Mixability: 9/10
Taste: 8/10
Effectiveness: 8/10
Notes: Still have a solid week or so left in this tub before the final review!
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11-20-2014, 05:17 PM #3690
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