Just a place to write down training stuffs.

[braggable]

Hey J, guess what? I'll give you a hint:

[SupaaJ]

"Your set stops when you can't do no mother****in more!"

"They say the greatest pair of legs on Earth (Tom Platz) were built from hours on top of hours of squatting. He wasn't concerned with no overtraining."

"Overtraining. You overtrainin mother****ers make me sick. Their aint no motha****in such thing as overtraining. It's a myth. It's made up by mutha****ers who wanna sit on the couch.....look at tv, eat bon bons with house slippers on and talk SHIIT."
-CT Fletcher-


LEGS
Sun, March 31

I thought CT Fletcher would be a good preface to what I did today. 240 reps of mutha ****in Squats.

PVC pipe x 50 reps
Bar x 50 reps
135 x 25 reps
185 x 25 reps
205 x 20 reps
185 x 20 reps (I do not know how I held off puking after this set)
135 x 25 reps
135 x 25 reps

Trying something new. Squat for a ****in hour. This was 'only' 50 min today.

Seated Calves for 10 minutes with 2 plates. Tons of reps.

Then off to do step mill on my toes ten minutes.

[SupaaJ]

Hey J, guess what? I'll give you a hint:

With that hint all I got is you won the lottery?

[fittofattofit]

LEGS
Sun, March 31

I thought CT Fletcher would be a good preface to what I did today. 240 reps of mutha ****in Squats.

PVC pipe x 50 reps
Bar x 50 reps
135 x 25 reps
185 x 25 reps
205 x 20 reps
185 x 20 reps (I do not know how I held off puking after this set)
135 x 25 reps
135 x 25 reps

Trying something new. Squat for a ****in hour. This was 'only' 50 min today.

Seated Calves for 10 minutes with 2 plates. Tons of reps.

Then off to do step mill on my toes ten minutes.

Just a few thoughts:
I agree with you on the 'no such thing as overtraining' ... look at the legs on the tour de France cyclists. They just repeatedly hammer those legs day in and day out. If you progressively add load, the body will adapt, as long as you get enough nutrition and sleep. The difficulty for 'social' bodybuilders is how to keep the volume up within a limited amount of time for all the bodyparts to maintain balance

I also have a lot of sympathy with the idea that if you want to grow legs, then squat as much as you can, and then do the same again. If we want to grow mass, then why do we bother with a load of accessory exercises on top of the primary compounds? Deads, squats, presses and rows .... do we need to do much more?

I really like that session Justin .... and I don't know how you managed to avoid puking either ... the lactic acid levels would have been through the roof

[viennafat]

I was nauseous just reading that post, J.
Holy sht, bro. Brutal stuff!
Nice work.

Hey J, guess what? I'll give you a hint:

Tommy!
Aware us.

[SupaaJ]

Just a few thoughts:
I agree with you on the 'no such thing as overtraining' ... look at the legs on the tour de France cyclists. They just repeatedly hammer those legs day in and day out. If you progressively add load, the body will adapt, as long as you get enough nutrition and sleep. The difficulty for 'social' bodybuilders is how to keep the volume up within a limited amount of time for all the bodyparts to maintain balance

I also have a lot of sympathy with the idea that if you want to grow legs, then squat as much as you can, and then do the same again. If we want to grow mass, then why do we bother with a load of accessory exercises on top of the primary compounds? Deads, squats, presses and rows .... do we need to do much more?

I really like that session Justin .... and I don't know how you managed to avoid puking either ... the lactic acid levels would have been through the roof

As you said Andrew, it is difficult to do much better than the big boys for spurring growth of the muscles. I am open minded to a bit of a test to see how I respond to very, very few movements but excessive amounts of sets per choice movement. My gf is responding well. I've had her doing only chins and one arm db rows for back and she's doing weighted chins already haha. Chest she just does bench press and flys.

The more I leave these forums and search for other inspirational physiques, the more I find insanely jacked guys doing VERY elementary programming. Endless bench press, chins, squats, rdls, etc etc.

Not much science required to be big and strong.
Work.
Work damn hard.
Stop counting sets.
Stop counting reps, try doing times sets. You want hard? Do two minutes straight of squats.
Stop limiting reps. I lol at guys freaking out if you do more than 15 reps in a set. Ill do 30 rep bench. I don't care. Burn baby burn.

Do so many sets of bench press by the time you leave, the bench has your ass imprint in it.

Overtraining. Lol.

You guys won't see many days per week lifting but when I'm in there it's a volume explosion. Couple days and I do chest and back. Look for simple in paper.
Bb bench
Push up
Db pullover
Chins
Cable seated row
But look for laughable volume. Ill be there 120 minutes. Easy.


Btw guys my legs are so messed. Cramps so hard I can't walk now. Hahaha. Fun.

[SupaaJ]

I was nauseous just reading that post, J.
Holy sht, bro. Brutal stuff!
Nice work. .

Thanks T money. I am pretty messed up but this ain't nuthin yet. Ill be doing 20 rep squats with 225 for 30 minutes (a goal). I am gonna squat high volume until I have veins in my inner thighs. Veins in my knee caps. Lol

[braggable]

With that hint all I got is you won the lottery?

Tommy!
Aware us.

Meh, drunk embed fail. Was gonna post some random gif. Anyways, looking good Justin.

Lurkers gon lurk.

[andimoff80]

This is the J im looking for....ranting J with loads of wisdom! missed that guy haha!

[SupaaJ]

CHEST/BACK, Weds April 3

Continuing mid morning training. Enjoying this time frame. Volume still way up and while I got 4 days of soreness from the crazy leg day, we will see how sore I am tomorrow after this session.

1) BB Flat Bench Press
Bar x 25
Bar x 25
135 x 25
185 x 20
155 x 20
185 x 20
135 x 10 3 sec pauses
155 x 10 3 sec pauses
185 x 8 3 sec pauses
^ not too impressive on paper but give it a shot. 20 rep 185 sets not pumped out are a bitch. The volume cumulates quick!

2) DB Pullover
40 x 15
50 x 15
50 x 15
50 x 15

Superset with:

3) Push Up
push ups to failure
push ups to failure
push ups to failure
push ups to failure

4) CG Cable Seated Row
100 x 20
140 x 20
160 x 15
140 x 15
160 x 12
120 x 20

5) WG BTN Pulldown
100 x 15
120 x 12
140 x 10
Drop to 100 x 12

Not as much volume on back I had to run to work. If I had 15 more I would have done DB One Arm Rows. :/

Scale I was weighing on was bunk. Not the 225/226 I thought I was. About a solid 218.

[fittofattofit]

Do so many sets of bench press by the time you leave, the bench has your ass imprint in it.

You're being true to your word ... that's over 100 reps of 135/185 on the bench. Those 20 x 185 sets the pump would have been painful, as would the pull-over and push-up sets. Let's see if you get 4 day DOMS out of this session

[SupaaJ]

^DOMS decent but not too bad Fitto. I'll have to go harder next time.

30 Day High Frequency Challenge

Only three days at Gym but these will be insanely long, high volume sessions. Two hours each. I will get the program finalized shortly. Lots of wide chins, squats, arms and traps. To make up for this volume increases, other movements will be lowered in volume; rows, bench, ohp, etc. my goal is to make substantial gains in my thighs and arms.

Even if I'm struggling mid challenge I will finish. Lets see what this test brings. Will take before and after photos and measurements.

Hormone wise I will be at a disadvantage as I just finished a old school ph cycle I had. Way out of date stuff but I gave it a shot past 6 weeks. Felt a bit better but nothing big in changes. Thought i gained some decent weight but i was 215 stripped this morning. Only thing i noticed was slightly better pumps but any other benefit was offset by being sick on and off the past 8 weeks sadly.

Forgot I had this bottle stashed. I think it was 1-AD or whatever it used to be called lol. It had been over 6 years since last trying it.

[SupaaJ]

TODAY'S TRAINING

Fri, April 5


1) wide pull-up (these are to remove arms from equation. Really smash lats, mid back and mid traps)
8 reps
8 reps
8 reps
10 reps

2) Side to side CG chin
16 reps

^got my 50 reps for the day. In my 30 day cycle I will do 12 sessions. 50 first three, 60 second three, 70 third three, 80 fourth three. Volume!

3) 2 sets rope Pushdown
6 sets vbar Pushdown

4) Ez preacher curl 7 sets up to 35's each side for 10 reps then back down to 15's each side for slow, cramping reps.

5) Lying ez extension
50 x 20 reps
80 x 3 sets 20 reps


6) Alternate DB hammer curl
45's x 10 reps
60's x 10 reps
70's x 8 reps PR

7) Rest stretch n refuel 15 min

Time to really work. No room for wanna bes. Lets knock out 200 squat reps.

8) Squats
PVC pipe x 50 reps
Bar x 50 reps
135 x 50 reps PR
185 x 25 reps
185 x 25 reps
^2 set PR

ALL IN ALL, IN GYM 130 MINUTES.
CHILD'S PLAY.

EDIT: also did 100 push ups. Well, ya know.

[viennafat]

Holy crap, you werent kidding about long days.

Wow, that is some crazy sht.
That is a ton of sets and reps. Everything was destroyed.
The squats at the end are nuts.

This is going to be "fun" a experiment.

[SupaaJ]

Arms up 1/4" cold in first week.
Had a suspicion my body would thrive off often squats, pull ups, push ups, and arms.

What is escaping me is why people in training circles don't preach the massive benefit to high rep squatting (no not 12 reps). I feel like CLEAR benefitters to this type of work (lanky ass dudes etc) are constantly being steered to 5x5 or other powerlifting type squat work. A HUGE MISTAKE ESPECIALLY FOR THOSE NEW TO SQUATTING. Your bodies ability to handle weight is only built through repetition. Higher reps offer that clear advantage. Plus high rep moderate weight squatting is a man maker.

High rep squatting offers.....Clear metabolic benefits. Clear muscle benefits. Clear excellent work around for iffy knees or lower back.

I hate how my body feels even on heavy 8 rep work. Love how euphoric I feel after doing 30 reps with 200 lbs.

I bet my life I could crush a low rep squatter in a moderate weight rep out when I'm done with building endurance ..thigh size and vascularity.....shape, etc.

Think someone who can squat 225 40 times will be small and weak?? More like an oxygen efficient, beast mode, lean mofuka.

I will build a thick, evenly distributed, muscular, striated chest just from push ups and dips. You go "outwork" me with your decline smith benches. Your cable crossovers. I'm shaking in my space boots over here.

I will build 20" arms from endless preacher curls and skull crushers. You go do that machine a work. The 5 different movements to work something as simple as the Biceps.

Simplify.
Work Hard.

I wish I could murder the thoughts, the "knowledge" I have, all the CRAP spewed by people selling garbage.

No money to be made on these books.

1) The Squat; All You Need to Build Legs.
2) Weighted Push Ups; Build Your Best Chest!
3) My Secret to the Back You Desire; The Pull Up.

[fittofattofit]

I love your rants Justin

There's a lot of truth there: repetition built these quads

Andre Greipel ..... not a big framed guy and the upper body is nothing, but look at the legs

[SupaaJ]

I love your rants Justin

There's a lot of truth there: repetition built these quads

Andre Greipel ..... not a big framed guy and the upper body is nothing, but look at the legs

Dude has sick legs! Gonna have to up my game!

TRAINING, Monday April 8

1) 8 min step mill

2) 50 Pull ups

3) Giant Set
Rope face pulls
Leg raises
DB rear Delt, supported
4 total giant sets

4) GVT DB Two Arm Incline Strict Hammer Curl
10 x 10 25's

5) GVT Seated EZ Overhead Strict Stretching Extension (bar to lower traps)
10 x 10 50-60 lbs 4 sets 60, 6 sets 50

BREAK FOR RICE CAKES AND MENTAL LEG ADJUSTMENT.

6) BB Squat
PVC pipe x 50
Bar x 50
^ while these are obviously light, I was hardly breathing after. My body is acclimating for sure.
135 x 8 narrow, 8 medium, 8 wide
185 x 10 narrow, 10 wide
225 x 10 wide, 10 narrow PR
225 x 10 (wanted to do 20 but ran outta carbs. Time to go home).

[SupaaJ]

Training today I felt like doing arms....so that is exactly what I did. •_•

Definitely getting more growth in the arm area. I can handle far greater volume now too, although today's training was only 27 total sets. Moderate volume IMO. Hanging in at 215 lbs bw. Off supplements for a break (other than 2Whey scoops per day and a Trader Joes multi). I was at 6 Whey so this will drop the sweeteners a strong amount. You guys know how I feel about processed and artificial foods.

ARMS, Thursday April 11

EZ Scott curl
15 each set
40, 60, 70, 80, 70, 60, 40

DB CG Triceps Press (full lockout for triceps)
65's x 10
75's x 10
85's x 10
85's x 10
75's x 10
65's x 10

DB spider curl (unilateral)
30 x 10
40 x 10
40 x 10
30 x 10
30 x 10

V Bar pushdown
120 x 12
150 x 12
150 x 12
150 x 10
150 x 10

High Rep Pump Blast Superset
DB two-arm hammer curl
30's x 15
20's x 22
DB two-arm lying extension
20's x 20
20's x 22

[nwskier]

^^^ nice volume! loving the change of pace in the workouts and freq challenge.

sorry been busy w/ work so been a bit MIA on the forums. planning to catch up this weekend. only 2 days access to gym in 12 days makes me a cranky mofuka! haha. gonna kill it tomorrow night when i'm home.

[andimoff80]

J, was just wondering but how is your cns holding up with all this high volume stuff?

[SupaaJ]

Intensity. Back to it.

First crack at DC Training.
Brutal and fun as hell.
Following the traditional 2 way split lifting 3x a week.
Any of you try it? Thoughts on it?
Not going to rotate any exercises until I plateau. Then I will add another movement in place of the ones I am doing now.

Tuesday
Chest, Shoulders, Triceps, Back Width, Back Thickness

INCLINE BB PRESS
185x14, 4, 2
Chest stretch 60 seconds
STANDING BTN BB PRESS
95x16, 9
BB CGBP
135x25,5
Stretch Triceps 60 seconds
PULL UP, Wide
+25x8, bwx7, chin bwx6 (all rest pause)
PRECOR ROW
190x18, 4
Hanging stretch 60 seconds

Thursday
Biceps, Forearms, Calves, Quads, Hams
EZ SPIDER CURL
80x11, 4.5, 3
DB HAMMER CURL
60'sx11, 5, 5
Biceps stretch for 60 seconds
SEATED CALF RAISE
90x12 5-5-5-5 (each rep takes 20 seconds. Excruciating)
DB BOX SQUAT
105'sx8
65'sx20
Quad stretch 60 seconds (almost as hard as the sets)
BB SLDL (legs locked so I just went really light for the stretch)
105x10 (3sets)
Hams stretch 60 seconds

15 min step mill. Sweat a bucket.

Felt strong today. Hammered biceps calves and quads.

[fittofattofit]

How are you going to like the three non-consecutive days a week training? I would imagine you could easily fill in some extra days with cardio
I'm sure the rest/pause work in DC will suit you because you've been training like this recently anyway
Heavy duty workouts already Justin --- 185 x 14 on the incline BB; 190 x 18 rows; and DB box squats with the 105s x 8 stand out
how long did each of those workouts take you?

[SupaaJ]

How are you going to like the three non-consecutive days a week training? I would imagine you could easily fill in some extra days with cardio
I'm sure the rest/pause work in DC will suit you because you've been training like this recently anyway
Heavy duty workouts already Justin --- 185 x 14 on the incline BB; 190 x 18 rows; and DB box squats with the 105s x 8 stand out
how long did each of those workouts take you?

I have been consistent with only two things the past year or so. 4 days lifting and mostly free weights. So the change to 3 days and adding a slight bit of machine work will be something to get used to. The sessions take about an hour and I do cardio after. Plan on beach sprints one day a week that I'm not lifting. But mostly looking to add weight slowly so I won't do a ton of cardio.

Weights a bit light to start. Looking forward to 120's on DB squats, 225 inclines and upping the weight in BTN BB press and BB SLDL.

Thanks for popping in.
How is your current training? Staying healthy? Any cool split work you're doing now?

[SupaaJ]

^^^ nice volume! loving the change of pace in the workouts and freq challenge.

sorry been busy w/ work so been a bit MIA on the forums. planning to catch up this weekend. only 2 days access to gym in 12 days makes me a cranky mofuka! haha. gonna kill it tomorrow night when i'm home.

Hey Tim. Sounds like work got you pretty busy. But knowing you, those two sessions were hellz intense!!

Any upcoming goals you are working towards? Thoughts on how you'll achieve?

[fittofattofit]

I have been consistent with only two things the past year or so. 4 days lifting and mostly free weights. So the change to 3 days and adding a slight bit of machine work will be something to get used to. The sessions take about an hour and I do cardio after. Plan on beach sprints one day a week that I'm not lifting. But mostly looking to add weight slowly so I won't do a ton of cardio.

Weights a bit light to start. Looking forward to 120's on DB squats, 225 inclines and upping the weight in BTN BB press and BB SLDL.

I know it's hard to change a routine when you've been consistent, especially if it means losing a day in the gym
HIIT stuff like the beach sprints for the extra day sounds like a good compromise
It's the 105s on the DB squats that I thought would be really tough, so the 120s would be a killer

Thanks for popping in.
How is your current training? Staying healthy? Any cool split work you're doing now?

Nah .. my training goes nowhere .. I'm always rehabbing something

[SupaaJ]

Nah .. my training goes nowhere .. I'm always rehabbing something

Join the club. :/ my low back/upper glutes are always tight and achey. Slightly better with the foam rolling and stretching.

At least you're looking big n lean in the avi! Solid!

[fittofattofit]

Join the club. :/ my low back/upper glutes are always tight and achey. Slightly better with the foam rolling and stretching.

At least you're looking big n lean in the avi! Solid!

I suspect it's only the muscle 'tightness' that is stopping me falling apart..... my tendons are sh!te I'm doing a lot more functional work and more variety and trying to keep fitter and leaner than I've managed for a while

[viennafat]

Those are strong ass lifts, Justin.
Incline pressing, DB squats, curls. Everything looks great.

I've heard great things about DC training so hopefully it works out well for you.
Training 3 times a week means you gotta make those sessions really count.
You're making sure of that already.

Nah .. my training goes nowhere .. I'm always rehabbing something

I know this feel.

[SupaaJ]

Those are strong ass lifts, Justin.
Incline pressing, DB squats, curls. Everything looks great.

I've heard great things about DC training so hopefully it works out well for you.
Training 3 times a week means you gotta make those sessions really count.
You're making sure of that already.

You've got it right Tom, I do have to muster up a load of intensity for each of the 3 training days. But so far I like it. Sore as hell today. That 60 lb DB hammer curl set of 15+ got the arms sore for a change.

I have briefly looked over DC Training before and just never went deep enough to try it. Having previously done rest pause a bit though I have to say its a natural fit.

I've been starving all day. Consumed three meals and its only 12:40. Looking forward to really progressing for a change.

[tektherapripper]

awesome training stuffs J. ur log has made me hit the step mill on the regular! furkin love it.