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

[fittofattofit]

Huge volume Alex and it's paying off in that upper body thickness. Your arms certainly aren't weak either ... they're looking big, just not as big as your legs
You made those squats and deads look very easy for a squirrel

[NaturalPursuit]

Lots of volume
Lots of calories
Lots of gains !

Gotta outwork you!

good lord looking THICK Alex!!! straight up killing it here!

Thanks a lot Patrick!!! Loving life!!!!

Huge volume Alex and it's paying off in that upper body thickness. Your arms certainly aren't weak either ... they're looking big, just not as big as your legs
You made those squats and deads look very easy for a squirrel

Always look forward to you comments Andrew! Much appreciated!!!

HAHAHAH!!!! Love the squirrel comment!!!!

"You ain't no bodybuilder...you a squirrel!!!!"

[NaturalPursuit]

Monday - Lower MAX EFFORT (Hybrid Cycle) (1-5 rep range)
*NO BELTS on any days
*pullups are partials and using fingers only with no full thumb grip (build forearms and grip strength)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 15)
-20 pullups/pushups
-close stance leg press (platform x 30)
-20 pullups/pushups

life is going INSANELY AMAZING!!!! Pushing my limits in every aspect and LOVING THE RESULTS!!!! HEAVY AZZ LOWER DAY!!!! LETZZZZZ GOOO!!!!!!

Berto Style - ATG Low Bar Back Squats- 6 sets
Singles/Doubles
425 x 1
425 x 1
425 x 1
Doubles/Triples
410 x 2
410 x 2
410 x 3

NO BELT on any exercises anymore??? BELIEVE THAT!!!! PRS LIKE A MOTHA!!!!!

Deloaded Reps - Sumo Deadlifts- 6 sets
Normal - Singles/Doubles
475 x 1
475 x 1
475 x 1
Single Plate Deficit Singles/Doubles/Triples
425 x 3
425 x 3
445 x 1

PICKIN UP THE PACE!!!! STOMPIN AROUND THE GYM AND TEARIN THIS IRON APART!!!

Slow Tempo Quad Sweep Partials - Close stance leg press (down until back/glutes are about to lift off seat)- 4 sets of 3-5 reps
Toes Straight
2 100's + 16 45's x 5
2 100's + 18 45's x 3
Toes Pointed Out at 45 Degrees
2 100's + 16 45's x 5
2 100's + 18 45's x 3

Growing...Growing...GROWING!!!!! SO PUMPED!!!!

Somersault squats (holding onto front of machine)- 2 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
60 ps x 5
65 ps x 5

I WANT BLOOOOD!!!! PRS OR DEATH!!! COME ON!!!!!

Weighted GHR (short ROM)- 3 sets of 2-5 reps
+25 x 5
+25 x 4
Bodyweight holds x 20 count

Paused at top and bottom - Lying Leg curl- 3 sets of 3-5 reps
140 x 4
140 x 4
140 x 4

MORE VOLUME!!!! MORE PAIN!!!! I WANT MOORE!!!!!!

Paused and hard contraction at top of every rep - Single Glute press curcuit- 3 sets of 3-5 reps
Lvl 10 x 5
Lvl 12 x 5
Lvl 14 x 5

Seated calf press- 8 sets of 2-5 reps
Toes Out - Pauses at top and bottoms
4 plates + 2 10's x 3
4 plates + 2 10's x 3
4 plates + 2 10's x 3
Toes Straight
1.5 Reps Lengthened
2 plates + 4 10's x 5
2 plates + 4 10's x 5
2 plates + 4 10's x 5
1.5 Reps Shortened
2 plates + 4 10's x 5
2 plates + 4 10's x 5

FINISH STRONG!!!! I CANT LOSE!!!! I REFUSE TO LOSE!!!!!!

5 count paused DB shrugs- 4 sets of 3-5 reps
110 x 5
110 x 5
110 x 5
110 x 5`

...video of squats and deadlifts will be uploaded tomorrow morning...
...everyday I am one step closer to my goal...
...EVERYDAY. I. AM. PUSHING...

[NaturalPursuit]

Weakpoints in my Physique

[nathangreen]

Really like your workouts! Any where to find a sample set up or more information?

[The Solution]

Killed it today my man
Enjoy your holiday!

[NaturalPursuit]

Really like your workouts! Any where to find a sample set up or more information?

Thanks man! And not really...I've pieced together information from PHAT, Sheiko, Smolov, DUP from Mike Zourdous, and my own preference....I could possibly do a write up or something if your interested though!

Killed it today my man
Enjoy your holiday!

Much appreciated man! Howd your holiday go?!

[NaturalPursuit]

Tuesday - Upper MAX EFFORT (Hybrid Cycle) (1-5 rep range)

*NO BELTS on any days
*pullups are partials and using fingers only with no full thumb grip (build forearms and grip strength)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 15)
-20 pullups/pushups
-close stance leg press (platform x 30)
-20 pullups/pushups

weight is fluctuating between 208-212 lbs!!!! ENERGY IS THRU THE F#$KIN ROOF!!!!!

Flat Bench (5:2:1 tempo)- 5 sets
Singles/Doubles
280 x 1
280 x 1
280 x 1
Doubles/Triples
260 x 2
260 x 2

added 5 lbs since my last session and IT FELT EASY!!!! BRINGIN THIS WEAK ASS BENCH UP!!!! ROAD TO A 405 BENCH!!!!!

Incline hammer strength (seat lvl 8)- 3 sets of 3-5 reps
6 plates + 2 10's x 3
6 plates + 2 10's x 3
(1.5 reps lengthened) 4 plates + 2 10's x 5

upper chest is HITTING my chin at the top of EVERY CONTRACTION!!!! MASS TIME!!!!

Deloaded Reps - Raised Overhand Barbell rows (lower lat drive, pin lvl 4)- 5 sets
Loose form - rack pull into row (doubles or triples, work on lower back/lower lat weakness)
455 x 2
455 x 2
Tighter form (3-5 reps, hybrid pendlay type)
405 x 4
405 x 4
3 count paused Kai Greene lower lat pose at peak contraction (3-5 reps)
315 x 5

prowling around the gym LIKE A DAMN LION!!! THIS SHYT IS ABOUT TO DIE!!!!!!

Wide Grip Width Work- 5 sets of 2-5 reps
Pullups
+50 x 5
+50 x 5
+50 x 5
Pulldowns
270 x 2
270 x 2

whole stack is 300?!?!?! SOON!!!!!

DB Side laterals (pause at bottom of every rep)- 5 sets of 3-5 reps
Loose Form Forced Both Arms
110 x 5
110 x 5
Straight Arm Single Swinging One Arm (opposite arm stabilzing on bench, swing to front)
45 x 5
55 x 5
65 x 5

NEVER LETTIN UP!!!! Delts are BLOWIN up!!!!

Reverse peck deck - 4 sets of 3-5 reps
175 x 5
190 x 5
205 x 5
220 x

**5:0:5 tempo on all arm work**

Single arm Tricep extension circuits- 6 sets of 3-5 reps
Single Overhand
60 x 5
70 x 4
(5 count pause) 50 x 4
Paused Single Arm Rope (one handed grabbing both sides of rope for fatter grip)
40 x 5
50 x 4
50 x 3

HUGE pump in my rear delts and triceps!!! BREAKIN DOWN BOUNDARIES EVERY DAY!!!!

Single arm cable curl circuits- 6 sets of 3-5 reps
Facing Towards Shortened Curls using pinkies only to grip
50 x 5
60 x 3
60 x 3
Single overhand alternating circuit with wrist extension (flex forearms at bottom and top of every rep)
30 x 4
30 x 4
30 x 4

Single arm cable Forearm work pulling from bottom on all sets- 6 sets of 3-5 reps
Palms up wrist curl
80 x 5
90 x 2
90 x 2
5 count squeeze at top and bottom- Palms downs wrist curl
30 x 4
Palms down wrist curl
40 x 2
40 x 2

INTENSITY IS BOILING THRU MY VEINS!!!! MORE!!! MORE!!!! I MUST IMPROVE!!!!!

Both arms DB hammer curl- (squeeze hard at top of every rep)- 3 sets of 3-5 reps
65 x 4
65 x 4
65 x 4

Bench reverse crunch (db between feet, butt of bench)- 1 set of 3-5 reps
60 x 5 into legs staight 0 x 14

1.5 rep Hanging leg raises- 2 sets of 3-5 reps
+15 x 3
+15 x 3

you know how I f#$kin roll...finishing STRONGER. THAN. I. STARTED.

Machine crunches- 2 sets of 3-5 reps
180 x 5
190 x 5

Vacuums- 2 sets
Shorter squeezing as hard as possible (hands over head)
30 seconds
30 seconds

...filling out a 2XL better than I ever have...the goal...to be the BIG RAMY of Natural Bodybuilding...




Lower ME Day - Easy 425 Squat and 475 Deadlift for Working Sets

[scoveg13]

Strong everything bro. You're bench numbers exploded! You are looking massive in the XXL too. It almost looks fake lol. Obviously it's not, nice work!

[The Solution]

2X? Thats it ?

[fittofattofit]

...filling out a 2XL better than I ever have...the goal...to be the BIG RAMY of Natural Bodybuilding...




Lower ME Day - Easy 425 Squat and 475 Deadlift for Working Sets

Geezuz Alex 212 at 5'8" is hyooge and it shows in that pic ... you really are filling out that XXL
Great lifting on that vid: Squatting that 425 and your face doesn't even look strained ... and it's easier for you to rep that 410 than for me with 100lbs less
475 sumos are looking easy for you and your benching is getting up there as well ... mirin' 280 with the slow tempo

[ShadowWolfe]

do you think your arms would respond better to rep ranges closer to 8-10 instead of 2-3 reps?

Also the picture looks weird, you have no neck lol. your body is so much larger than your head in that picture, it looks strange. getting into that beast mode.

[viennafat]

Crazy ass session! Just nuts...

Alex, when do you plan on competing next? Be it a BB show or PL comp?

[TakedaShingen]

Come on, Alex!!! When you gonna start workin dem shoulders? My grandma has bigger delts than that.

JK...you're a fkn boss.

[nathangreen]

Thanks man! And not really...I've pieced together information from PHAT, Sheiko, Smolov, DUP from Mike Zourdous, and my own preference....I could possibly do a write up or something if your interested though!



Much appreciated man! Howd your holiday go?!

Would appreciate it if you get a chance! Started your version of Smolov Sr this week and am loving it

[wrkoutfrq]

did a triple take at that pic and dropped a WTF in my office (which was crowded at the time)... srsly thought you had met an IFBB pro in teh gym, looking HUGE

[NaturalPursuit]

Strong everything bro. You're bench numbers exploded! You are looking massive in the XXL too. It almost looks fake lol. Obviously it's not, nice work!

Thanks bro!!!! Haha

2X? Thats it ?

Yeah I know..pathetic!!!! GOTTA GROW!!!!

Geezuz Alex 212 at 5'8" is hyooge and it shows in that pic ... you really are filling out that XXL
Great lifting on that vid: Squatting that 425 and your face doesn't even look strained ... and it's easier for you to rep that 410 than for me with 100lbs less
475 sumos are looking easy for you and your benching is getting up there as well ... mirin' 280 with the slow tempo

Thanks a lot man! Stronger and bigger everyday!

do you think your arms would respond better to rep ranges closer to 8-10 instead of 2-3 reps?

Also the picture looks weird, you have no neck lol. your body is so much larger than your head in that picture, it looks strange. getting into that beast mode.

I have actually implemented that and am seeing how it works! Thanks for the kind words bro! Its funny because my head was always too big for my body...now its the other way around lol

Crazy ass session! Just nuts...

Alex, when do you plan on competing next? Be it a BB show or PL comp?

LOVING MY WORKOUT SESSIONS!!! And who knows man!!! Might do a PL meet come December/January time frame...not sure!

Come on, Alex!!! When you gonna start workin dem shoulders? My grandma has bigger delts than that.

JK...you're a fkn boss.

DIS!!!! I GOTTA GET BIGGER!!!! Your grandma outworks EVERYONE!!

Would appreciate it if you get a chance! Started your version of Smolov Sr this week and am loving it

Right on man I'll try and write it once I get a free moment...if that ever happens haha

AND DUDE!!!! Pumped to hear your doing Smolov Sr!!!! Program is THE SHYT!!! You must be makin CRAZY gains!!!

did a triple take at that pic and dropped a WTF in my office (which was crowded at the time)... srsly thought you had met an IFBB pro in teh gym, looking HUGE

WOW!! Patrick thanks for that but I dont feel I deserve that much credit! Just working hard haha

[NaturalPursuit]

Saturday - Upper Hypertrophy Day (Hybrid Cycle) (8-50 reps)

*NO BELTS on any days
*pullups are partials and using fingers only with no full thumb grip (build forearms and grip strength)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 15)
-20 pullups/pushups
-close stance leg press (platform x 30)
-20 pullups/pushups

proper preparation prevents poor performance...so whats holding you back from having the best workout of your life?

Touch and Go - Flat Bench- 3 sets of 8-10 reps
Normal
205 x 10
205 x 10
Close Grip Bench Bar
135 x 10
135 x 10
135 x 10

NEW bar with palms facing close grip felt INCREDIBLE!!! GOTTA BRING THIS BENCH AND WEAK AZZ TRICEPS UP!!!!!

Incline hammer strength press (seat lvl 8)- 3 sets of 10-12 reps
4 plates x 10
4 plates x 10
(lengthened partials) 4 plates x 20

WHEW!!!! I AM F#$KIN FLYIN THRU THIS WORKOUT!!!! TRY AND KEEP UP!!!!

Cable Flys (at chest lvl 10)- 2 sets of 10-12 reps
60 x 12
70 x 12

ENERGY IS BOILING OUTTA MY VEINS!!! DRIPPIN SWEAT ALL OVER THIS PLACE!!!

Lat Width work- 5 sets
Weighted Wide Grip forced partial pullups
(6-8 reps) +50 x 7
(8-10 reps) +40 x 10
(AMAP) bodyweight x 30
Slight pause below chin wide grip pulldowns (12-15 reps)
150 x 15
(partials - drop set) 255 x 4 into 195 x 6 into 120 x 12

HARD.WORK. at its finest...NOW WE'RE STARTING TO GROW!!!

Lat thickness work- 5 sets
Single arm standing db rows (feet side by side)
(15-20 reps) 110 x 20
(8-12 reps) 120 x 12
Shortened Peak ROM - Flat hammer strength chest press row (12-15 reps, lean away)- 3 sets of 12-15 reps
Single arm overhand
1 plate ps x 15
1 plate + 25 ps x 12
Both arm
1 plate + 25 x 12

cant stop...wont stop...REFUSE TO BACK DOWN!!!

Side laterals- 4 sets
Forced Loose Form DB
(8-12 reps) 95 x 8
(15-30 reps) 85 x 15
Strict Form Machine (elbows forced all the way back, 20-30 reps)
95 x 25
(drop) 110 x 11 into 80 x 11 into 50 x 13

PUMPIN THIS SHYT UP!!!! MY BRAIN IS ON FIIIIRE WITH INTENSITY!!!!! LETZ CRUSH!!!!!!

Face rope pulls (palms down, pull above head)- 4 sets
Loose form to forehead (20-30 reps)
100 x 25
100 x 25
5 count pause to overhead (8-10 reps, strict form)
70 x 10
80 x 10

BPAK single arm tricep rope pressdown position drop (facing towards machine)- 3 sets of 12-15 reps
20 x 15 15 15
30 x 12 12 12
(forced) 30 x 12 12 12

WHA??!?!?!?! LESS VOLUME???? HA....BULLSH*T...I OUTWORK EVERYONE!!!!

BPAK single arm bicep curl position drop (facing away from machine)- 3 sets of 12-15 reps
30 x 12 12 12
30 x 12 12 12
30 x 12 12 12

Single arm cable Forearm work pulling from bottom on all sets- 6 sets
curl with extension (10-15 reps)
30 x 13
30 x 13
Palms up wrist curl (15-20 reps)
40 x 20
40 x 20
Palms downs wrist curl (20-30 reps)
10 x 22
10 x 22

GOING OVER 9000!!!!! SAYIAN STYLE!!!!

Alternating Twisting DB curls- 2 sets of 8-10 reps
35 x 8
35 x 8

Hanging leg raises- 2 sets AMAP
25
25

BLOWIN THE ROOF OFF THE PR HOUSE!!!! CAN'T HOLD ME BACK!!!

Machine crunch- 2 sets
(10-12 reps) 120 x 12
(20-30 reps) 80 x 30

Hands on bench Vacuums (squeeze as hard as possible)- 2 sets
29 seconds
32 seconds

More Frequency...More Volume...MORE INTENSITY THAN ANYONE!!!

[ShadowWolfe]

fark crazy workout, you did every exercise for chest and back in the gym! by the end your arms must be murdered.

[The Solution]

Them BOULDER SHOULDERS!

[fittofattofit]

Them BOULDER SHOULDERS!

^^^^^ this ... and dem lats!

[SteveR40]

Alex

Looking through some of your vids (squats at 425) and I need to ask a question. Why singles, what is rest time, why not drop to 405 for 6 or so? Just trying to understand your method a little more.

[NaturalPursuit]

fark crazy workout, you did every exercise for chest and back in the gym! by the end your arms must be murdered.

Thanks brotha! Trying to REALLY kill these arms and I'm finally starting to see some growth!!! My body loves volume haha...the less I do the less I grow

Them BOULDER SHOULDERS!

^^^^^ this ... and dem lats!

Thanks guys! Slowly adding dat MASS!!!!!!

Alex

Looking through some of your vids (squats at 425) and I need to ask a question. Why singles, what is rest time, why not drop to 405 for 6 or so? Just trying to understand your method a little more.

Hey man thanks for asking!!! Basically within my Hybrid DUP program I have 3 different types of days:

powerlifting days/Max Effort
Hybrid days/Weakpoint Focus
Hypertrophy days/bodybuilding days

I have been posting my singles more lately simply because Im getting ready for a powerlifting meet. I do however squat higher reps on my hybrid and bodybuilding days in order to get maximal hypertrophy in my lower body. Check my log back a little further and look at the different lower body days, squats look something like this:

ME Day- 445/455/465 for Singles
Hybrid Day- 405 for 4-6 reps
Hypertrophy Day after all accessory work- 335 for 8-10 reps


BASICALLY I leave nothing to chance...I truly believe in working every muscle and nearly every exercise in every possible rep range in order to reap maximal hypertrophy and strength gains...at least in my experience anyway haha

[NaturalPursuit]

Latest Videos

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RAW 465 Squat and Deadlift PRs

[jpfaherty]

Nice lifts brotha! Killin it!

[The Solution]

Aint nothing but hard work and results Alex. Keep it up buddy!

[fittofattofit]

Great lifting Alex! You kept really tight form on those squats and the deads are looking pretty easy for you. Looking like a 'beast' and still plenty of definition at 210

[demonwareltd]

U mix rack pulls in at all with your deadlifts? I was thinking that you are pretty good off the floor but seem to have trouble locking out the top half of the movement as evidenced by the hitching.

Rack pulls have done wonders for me to the point that if I can get a weight passed my shins, I can always finish the lift easily.

[wrkoutfrq]

Great lifting Alex! You kept really tight form on those squats and the deads are looking pretty easy for you. Looking like a 'beast' and still plenty of definition at 210

THIS.....

One thing I will note is be careful with mixed grip pulling, people tend to wanna get some arm pull on the underhand and it REALLY puts strain on the bicep. Just something to keep a look out for when pulling strapless!

[ShadowWolfe]

your not weak off the floor, your weak midpoint to the top of the lift. you lift off the floor fast, you slow down halfway to the top. Your also raising your hips way before the rest of your body causing you to basically stiff leg deadlift 400+ lbs.

what weight class are you going to compete in? whats your goal for the lifts? make sure you film it