...INTENSITY...INSANITY...WATCH ME GROOW!!! - Offseason Journey - PL EDITION

[NaturalPursuit]

Sheiko #37 - Week 3 - Day 4
"You can do all the sets and reps in the world...but if you have no intensity, then what's the point?...INTENSITY. IS. KEY..."

*PRE WORKOUT warm up and stretching, big thanks to Bryce Lewis for the mobility videos which I have been incorporating with GREAT results!

(FG) = fat gripz

(FG) Alt db curls- 2 sets
(grip all the way down squeezing hard as possible)
30 x 9 dropped 25 x 11
30 x 8 dropped 25 x 9

HUUUGE pump! These fat gripz recruit EVERY POSSIBLE muscle fiber in your arms!

Machine preacher curls ss rope pulldowns- 2 sets (pause at contraction, squeezing hard as possible)
(FG) Curl- 50 x 16
50 x 14
Pulldown- lvl 6 x 18
Lvl 6 x 17

CRAAAZY burn!!! now we're gettin started!

T bar rows (wide v bar) - 3 sets
4 plates (180) x 12
4 plates (180) x 12
4 plates (180) x 12

building a BARN. DOOR. BACK...pumped as hell since during my last cycle of PHAT I was doing 5 plates for 5 reps...those 3 sets felt TREMENDOUS!!!

Wide Grip Pulldowns- 3 sets
Lvl 9 x 13
Lvl 9 x 12
Lvl 11 x 5 dropped lvl 8 x 8

tearing every damn muscle APART...tunnel vision...you know how I roll...

Db side lateral- 3 sets
40 x 13
40 x 13
40 x 13

THICK delts!

Pec deck rear delt- 2 sets
(standing leaning chest forward)
75 x 16
75 x 16

BIIIG range of motion! Contracting my rear delts and bringing PAIN into EVERY. REP...

(FG) Standing db shrug- 2 sets
(20+ speed reps)
40 x 40
40 x 30

not happy till my traps are touching my ears...still straited?...BELIEVE...

Cable forearms curls- 2 sets
(other cables)
Lvl 3 x 50
Lvl 5 x 15

EXTREMELY happy with the progress of my forearms! Grip strength is stronger than ever and they're startin to get DENSE!

Calf press machine- 2 sets (pause at top and bottom)
(toes forward) 4 plates x 14
(toes out) 4 plates x 14

gotta bring these calves up...although they've been getting bigger and stronger...THERES A TON OF WORK TO BE DONE...

seated calf press- 2 sets (speed reps)
(toes forward) 2 plates x 30
(toes out) 2 plates x 40

speed work has been a HUGE benefit to my training! NOW WE'RE SWEATIN BLOOD!!!!

Decline db crunches- 2 sets
(db held across chest)
50 x 20
70 x 15

STRONG CORE!!!

Decline Bench reverse crunches- 2 sets
0 x 20
5 lb db between feet x 10

*POST WORKOUT foam rolling and stretching - 20 mins



...I can still fit through doorways...NOT. GOOD. ENOUGH...

[pastorpritch]

Great workout as always bud, i'll have to look at getting some fat grips.
Looking huge in that photo man, I can't believe I'm only 10lbs heavier than you
You're already making me feel tiny!

[NaturalPursuit]

Great workout as always bud, i'll have to look at getting some fat grips.
Looking huge in that photo man, I can't believe I'm only 10lbs heavier than you
You're already making me feel tiny!

Thanks man I def suggest fat gripz. They engage every muscle in your arm and its a completely different feeling!

and WOW I dont think I deserve that much of a compliment! Very much appreciated man!


...latest episode of BNP...


Episode 16 - Intraworkout BCAAs

[NaturalPursuit]

Project for Doug Miller

Its out on his ********...the HUGE Doug Miller doing GVT on deadlifts...475x10x10!!! I was lucky enough to edit it up and am happy with the outcome!

[NaturalPursuit]

Sheiko #37 - Week 4 - Day 1
"Until you wake up after a couple hours of sleep...go into the gym...and go CRAZY...squatting 300+ lbs...you won't understand how happy I truly am..."

*PRE WORKOUT warm up and stretching

Squat
(215 x 5) x 1 set
(255 x 4) x 1 set
(300 x 3) x 2 sets
(340 x 3) x 2 sets
(365 x 2) x 3 sets

RIPPING that bar off the F*^KING rack and go INSANE!!!

Bench
(130 x 5) x 1 set
(155 x 4) x 1 set
(180 x 3) x 2 sets
(205 x 3) x 5 sets

gettin down into the rep and EXPLODING up!!! Intensity is BOILING in my veins...LETZ.GO.

Dumbbell Fly- 5 sets - 10 reps
(35 x 10) x 5 sets

BIG pump! Gettin a deep stretch on these!!!

Seated Dip - 5 sets - 8 reps
(4 plates x 8) x 5 sets

straited delts poppin out?...lower chest is BLOWING up from these!...time to go back to squats...eyes are dead set on the rack...KILL. MODE. ENGAGED...

Squat
(215 x 5) x 1 set
(255 x 4) x 1 set
(300 x 3) x 2 sets
(340 x 2) x 4 sets

what??...you couldnt finish the squats??...well guess...I. OWNED. THEM...my exercise...my blood...MY. WORK...

Standing Good Morning - 5 sets - 5 reps
(135 x 5) x 5 sets

*POST WORKOUT foam rolling and stretching - 20 mins

...putting more anger into every set...as the session goes on...I. GET. STRONGER...

[scoveg13]

Late start today eh Alex? haha I'm playing. Squats are getting HYOOGE. 365x2x3! Cot damn. Mirin' hard.

[NaturalPursuit]

Late start today eh Alex? haha I'm playing. Squats are getting HYOOGE. 365x2x3! Cot damn. Mirin' hard.

LMAO! Yeah gym only opens up at 7 on the weekend ;(

And thanks! Vid once I hit 405 for repzzzz

[NaturalPursuit]

Sheiko #37 - Week 4 - Day 2
"You cannot win 'cause I will not lose"...a quote from Roy Jones Jr...I will not give in...I will not back off...I WILL ONLY PROGRESS...watch...learn...take notes...because I'm going where I've NEVER. GONE. BEFORE..."




Bench
(130 x 5) x 1 set
(155 x 4) x 1 set
(180 x 3) x 2 sets
(205 x 3) x 2 sets
(225 x 2) x 3 sets

...called for 220 on last set increase...so I throw on 2 plates...BUSTIN THIS SHYT OUT!!!

Deadlift
(235 x 4) x 1 set
(280 x 4) x 1 set
(330 x 3) x 2 sets
(375 x 3) x 2 sets
(405 x 2) x 3 sets

...called for 400 on last set increase...4 plates thrown on?...HELL. YEAH...NOW I'M POURIN BLOOD!!!

Bench
(140 x 5) x 1 set
(165 x 5) x 1 set
(190 x 4) x 4 sets

COME ON!!! Leavin puddles of sweat around this gym!!! PUSH IT!!!

Dumbbell Fly- 5 sets - 10 reps
(35 x 10) x 5 sets

UNBELIEVABLE chest pump! ABSOLUTELY OWNING THIS B&TCH!!!

Lunges - 5 sets - 5 reps
(95 x 5) x 5 sets

...hit my goals of 2 plates on bench for reps and 4 plates on deadlifts for reps...but I'm not stoppin there...moving onto my next goal...AND. I. WILL. DESTROY. IT....




...gotta get bigger...gotta get stronger...video from this morning's workout will be up later...

[samsont]

nice 4 plate deadlift man. keep up the work brotha.

[NaturalPursuit]

nice 4 plate deadlift man. keep up the work brotha.

Thanks! Butt came up to fast...still gotta get form better!



Episode 17 - Sheiko #37 Week 4 Day 2 - Bench and Deadlifts

[NoBeard]

You. Are. Insane.

I LOVE IT. Keep up the good work brother, subbed

[pastorpritch]

Great job as usual bro!

[NaturalPursuit]

You. Are. Insane.

I LOVE IT. Keep up the good work brother, subbed

LMAO! Thanks man! Gotta push harder!!!!

Great job as usual bro!

Thanks man!!!

[NaturalPursuit]

For those who have been messaging and emailing me about when I'm going to compete in a powerlifting meet...no definitive date

Episode 18 - Future Powerlifting Meet and Testing Thoughts

[NaturalPursuit]

Sheiko #37 - Week 4 - Day 3
"Last day of sheiko #37...I have the new Rob Bailey (Lost Souls) album blasting on my ipod...combining the last official workout of sheiko with tomorrow's hypertrophy fluff day...I'm ending this program WITH. A. BANG..."

Squat
(215 x 5) x 1 set
(255 x 4) x 1 set
(300 x 3) x 2 sets
(340 x 3) x 6 sets

...backs still sore from deadlifts...should I use a belt?....F&CK. NO...all raw **** in here....last increase was so easy I added pauses in the hole...NOW INTENSITY IS TAKIN OFF!!!

Bench
(130 x 5) x 1 set
(155 x 5) x 1 set
(185 x 5) x 5 sets

...last increase called for 180...gettin my pause and bustin this shyt out!!!

Dumbbell Fly- 5 sets - 10 reps
(35 x 10) x 5 sets

HUGE PUMP!!! Chest is EXPLODING out of my shirt!!!

Seated Dip - 5 sets - 8 reps
(4 plates x 8) x 5 sets

MORE!!! I go to rest my head down in between sets and my chin hits my upper chest...chest progress?...HELL YEAH!!!

Sitting Good Morning - 5 sets - 5 reps
(95 x 5) x 5 sets

...maximum of 30 seconds rest between sets for the rest of the workout...time to burn...

Standing bb curl (45 lb bar)- 2 sets
(shoulder width)
65 x 15
65 x 15

BLOWING THESE ARMZZZ UP!!!

Rope pulldowns ss close cable curls- 2 sets
Pulldowns- Lvl 7 x 15
Lvl 7 x 15
Curls- lvl 7 x 8
Lvl 7 x 8

you cant keep up...YOU CANT COMPETE WITH THIS INSANITY!!!

High rows- 2 sets
1 plate + 25 ps x 9
1 plate + 25 ps x 9

here's how that last of rows goes down...the lactic acid is burning so hard...I'm pushing through pain like never before...I squeeze hard for a 4 count of every rep...on the last rep I squeeze...and squeeze...AND SQUEEZE!!!! The burn is so insane I vomit and drop the weight...at this point you go home...I'VE GOT MORE WORK TO DO...

Wide Grip Pulldowns- 2 sets
Lvl 8 x 8
Lvl 8 x 8

back is FILLED. WITH. BLOOD...and I am CRAZY. MOTIVATED!!!

Db side lateral- 2 sets
45 x 8
45 x 8

hittin 45 lb dbs and slappin MASS on these deltzzzz!

Pec deck rear delt- 2 sets
(standing leaning chest forward)
90 x 12
90 x 12

rear delts lookin RAZOR. SHARP.

Cable forearms curls- 2 sets
(other cables)
Lvl 5 x 20
Lvl 5 x 12

forearms are lookin THICK!!! still veins blowin out at 190 lbs? still gaining size on these?...BELIEVE...

Calf press machine- 2 sets
(pause at top and bottom)
(toes forward) 4 plates x 15
(toes out) 4 plates x 15

Able to see my calves through sweat pants during those! PUMPED AS HELL!!! FINISH THIS DAY OFF!!!

Decline db crunches ss hanging leg raise- 1 set
Decline- 75 x 16
Hanging- 0 x 16

...sheiko #37 is officially over...started this program with a 405 squats, 235 bench, and 430 deadlift...ended the program with 425 squats, 255 bench, and 470 deadlift...went from a 1070 total to a 1150 total...ALL RAW...sheiko #37 will go down in my books as DESTROYED...

[NaturalPursuit]

As you guys know, I am a camera man for my brother's business DropTyme, which is a podcast for everything outdoors. This weekend we will be traveling to mendon Illinois to hunt with Chris Bracket, Chip City, and a lot of other well known hunters in the hunting and outdoor industry. Plans are still finalized but I will be packing and heading out soon. Extremely excited!

If anyone from here is in the area let me know and hopefully we can get a workout or something in!

[NaturalPursuit]

PHAT - Upper Power "4 days of rest in between programs...woke up in the middle of the night last night with a horrible stomach ache...apparently there's a stomach bug going around in my family...should I go to the gym or rest?...HA...is that a serious question?"


*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 20-50 reps
Calf- 2 plates x 33
Crunch- 0 x 36

new warm ups...LOVING THISSSS...these 10-20 min warm ups are used to focus in the my muscles and prepare myself for the task ahead...LETZ GO...

BB Rows (overhand)- 3 sets of 3-5 reps
(dead stop with upperbody around 60 degrees)
225 x 5
225 x 5
225 x 5

PULLIN this shyt up and SQUEEZING hard!

High Rows (palms facing)- 2 sets of 6-10 reps
6 plates x 6
6 plates x 6
6 plates x 5

THIIIICK back! LETS GO!!!

Wide Grip Pulldowns (Overhand Grip)- 2 sets of 6-10 reps
180 x 6
180 x 6

now we're pouring with sweat...leavin BLOOD on this iron!

Flat BB press-3 sets of 3-5 reps
225 x 3
225 x 3
205 x 4

COME ON! Your sore...your tired...you stay home...stomach is killin me at this point...GOTTA PUSH IT HARDER!!!

Seated dips- 2 sets of 6-10 reps
8 plates x 6
8 plates x 6

INSAAAANE lower chest pump! Since I walked in the gym I've been getting stared at by everyone...I dont like that...threw on my hoodie over my lifting shirt...go train...dont watch others doing it...

OHP- 3 sets of 6-10 reps
135 x 6
115 x 6
115 x 6

gotta hit all sets for a plate...GUNNA HAPPEN...watch...learn...

BB curls (45 lb thick silver bar)- 3 sets of 6-10 reps
75 x 6
75 x 7
75 x 6

grab the THICKEST damn bar and OWN IT! Arms are on FIIIRE!!!

Skullcrushers (curl bar, elbows toward opposite wall)- 3 sets of 6-10 reps
50 x 8
50 x 8
50 x 8

gotta get these triceps to BULDGE outta my shirt! FINISH THIS!!!

BB forearm superset (palms down into palms up)- 2 sets
(45 lb bar)
Palms down- (bar x 10) x 2 sets
Palms up (down to fingertips)- (bar x 20) x 2 sets

...felt like complete **** the entire workout...this was NOT the start I wanted...

[NaturalPursuit]

PHAT - Lower Power "You have no excuse...'i'm too sore, i'm sick, i don't have enough time'...your only holding yourself back...NO EXCUSES...work hard...THATS. IT...watch me grow..."

*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- bar x 40
Leg raise- 14

weak points are warmed up...mind if focused...i'm slowly slipping into workout mode...3...2...1...KILL. MODE. ENGAGED...

Squats- 3 sets of 3-5 reps
365 x 3
405 x 2...3rd rep I made it halfway up and struggled but before I could complete the rep my spotter helped...rep 3 doesn't count
365 x 4

CRUSHING these squats!!! Form's gotta improve...weights gotta increase...THINGS ARE GETTIN REAL!!!

Leg Press (close stance)- 2 sets of 6-10 reps
12 plates x 8
14 plates x 7

THICK, WIIIIIDE quad sweeps! BRING IT!

Leg extensions- 2 sets of 6-10 reps
(pause at top)
205 x 10
250 x 7

DENSE tear drops!...you know how I roll...

Deadlifts- 3 sets of 3-5 reps
(deload after every rep)
405 x 2
365 x 4
315 x 8

gettin down...grippin the bar...AND TEARIN THIS SHYT UP!!!

Lying leg curls- 2 sets of 6-10 reps
(pause at top)
110 x 10
140 x

FORCE these hamstrings to GROW!

Glute press machine- 3 sets of 6-10 reps
(non stop circuit between legs)
(Lvl 10 x 6) x 3 sets

MORE!!! Trippin over my feet at this point in the workout!!! INSANE. LOWER. BODY. PUMP.

Abductor/Adductor- 1 set to failure
In- 80 x 12
Away- 120 x 12

calf time...quick calf flex put a smile on my face...get ready calves...get ready for PAIN!!!

Smith machine calf press- 3 sets of 6-10 reps
(pause at top)
(315 x 10) x 3 sets

BUUUURN!

Seated DB Calf press- 2 sets of 6-10 reps
(pause at top)
(90 lb DBS x 10) x 2 sets

'my abs get enough stimulation from compound movements'...HA...you know thats not my way...my way is the path of most resistance...

Decline DB crunch- 2 sets of 6-10 reps
(80 lb db x 10) x 2 sets

THICK abs! Grabbin the dumbbells off the rack and CRUNCHING my way to ROCK. HARD. ABS.

Bench reverse crunch- 2 sets of 6-10 reps
(25 lb db between feet x 6) x 2 sets

"There will not be enough people...to bury the dead..." -Rob Bailey

[NaturalPursuit]

Episode 19 - Eating Over the Holidays

[NaturalPursuit]

BIG UPDATE

Previously, I showed you guys my lower body progress....



Now I wanted to share a little upper body progress...





also...enjoy a new episodes!!!


Episode 20 - Exercise Execution - DB Side Lateral

[NaturalPursuit]

PHAT - Back Thickness Hypertrophy
"Back...chest...and arms...that's whats on the menu for today...watch...learn...take notes...AND BUUUURN THROUGH SOME PAAAAIN!!!"

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 20-50 reps
Calf- 2 plates x 40
Crunch- 0 x 30

pumping up this weakpoints so they have to work harder throughout the rest of the session...feelin GREAT!

Speed work – BB Rows (Overhand grip)- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(165 x 3) x 6 sets

EXPLOSIVE rows!!! mind to muscle connection is CRAAAZY already!!!

Banded Rack Pulls- 3 sets of 8-12 reps
(bar above knee, band double wrapped)
40/80 band + 315 x 8
40/80 band + 365 x 8
40/80 band + 365 x 8

TORE that bar off the F@#KIN rack!!!

T Bar Rows (close grip)- 3 sets of 8-12 reps
4 plates x 10
4 plates x 10
4 plates + 10 x 10

DEEEEP stretch and then a TIGHT contraction...you know how to grow...

DB rows (arm on knee)- 2 sets of 12-15 reps
(deload on every rep)
100 lb dbs x 12
100 lb dbs x 12

5th exercise in and for the first time hit 100 lb dbs...HELL.YEAH...

High cable rows (long bar, elbows out)- 2 sets of 15-20 reps
120 x 15
120 x 15

TEAR these muscle apart! I WANT MOOOOORE!!!

Speed work – Flat BB press- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
(160 x 3) x 6 sets

filled this chest with blood...its warmed up...and READY. FOR. DEATH.

45 degree Incline BB press- 3 sets of 8-12 reps
(seat lvl 2)
160 x 8
160 x 8
160 x 6

pressin my way to a THICK AZZ CHEST!!!

Decline BB press- 3 sets of 12-15 reps
135 x 15
155 x 12
155 x 12

now we're gettin into the danger zone...this is where you get off...

Pec deck fly- 2 sets of 15-20 reps
(arms straight)
70 x 15
70 x 15

INTENSE chest pump!!! Entire upper body is swollen up now!!!

Close Grip BB bench press- 2 sets of 8-12 reps
135 x 9
135 x 7

triceps are a weakpoint...NOT. FOR. LONG...

Cable bar pressdowns (overhand)- 2 sets of 15-20 reps
(back on pad)
40 x 15
40 x 15

COME ON!!!! I WANNA BUUURN!!!

FG BB curl (wide grip using 45 lb bar)- 2 sets of 8-12 reps
(shoulder width grip)
65 x 10
65 x 10

EXPLODING up thru these reps!

FG Incline DB curls (palms up entire time)- 2 sets of 15-20 reps
25 x 8
25 x 7

...gym only starts at 25 lb dbs...and for incline curls that is ROUGH...no problem...gotta get these up to 20 reps...GUNNA HAPPEN...

DB shrugs (speed work)- 2 sets of 30-50 reps
60 x 31
60 x 31

building these traps up to touch my ears...goal hasnt changed...GOTTA PUSH IT!!!

Cable forearm curls (palms down)- 2 sets of 30-50 reps
(same cable as tricep)
20 x 33
30 x 15

...straps? what are those? I don't use that shyt...no straps throughout that ENTIRE session...oh yeah...and I hit PRs with either more weight or more reps on 3+ exercises...gotta make it 4+ exercises next time...NEVER. SATISFIED...

[NaturalPursuit]

Episode 21 - Exercise Execution - Speed Work DB Shrugs

[TheLiftLife]

I'm in bro

[NaturalPursuit]

I'm in bro

Thanks man and welcome!

[NaturalPursuit]

PHAT - Lower Hypertrophy
"Completely new set up during this cycle of PHAT...high rep front squats and deadlifts along with intensifiers...the goal today is MAXIMAL. PAIN."

*Pre Workout- stretching and calf/ab warm up
Bent leg calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- platform x 30
Leg raise- 0 x 20

warmed up...hoodie and sweatpants on...TIME TO ROCK THIS SHYT!

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

getting down into the hole and exploding up! Now we move into some real work...

Front Squats- 3 sets of 15-30 reps
225 x 12
185 x 15
(front dropped to back)135 x 20 into 135 x 10

INSANE pump in quads!!! Forcing these legs to GROOOW!!!

Single Legged Leg Press (close, heel half off)- 3 sets of 8-12 reps
2 plates x 9
2 plates x 9
2 plates x 9

Building that quad sweep out even MORE...leavin puddles of sweat and blood everywhere...GET THE F&&K OUTTA MY WAY!!!

Leg extensions (drop sets)- 2 sets of 12-15 reps
175 x 6 dropped 145 x 6
190 x 5 dropped 160 x 5 dropped 130 x 5

AZZZ hit the ground after both sets! This is the pain I was searching for!!!

Convential Deadlift- 3 sets of 15-20 reps
275 x 15
275 x 10
225 x 11 paused then got 4 more

High rep compound movements...FTW!!!

Lying leg curls- 2 sets of 8-12 reps
125 x 8
110 x 9.5

Getting a deeeeep stretch in my hamstrings and curling up with INCREDIBLE POWER!

Seated leg curls (drop sets)- 2 sets of 12-15 reps
100 x 7 dropped 70 x 8
115 x 7 dropped 85 x 8

I am beyond motivated at this point...intensity is POURING out of my body...every second...I. GET. STRONGER...

Glute press- 1 set to failure
Lvl 5 x 10

Legs COMPLETELY failed! HELL YEAH!!!

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

Calves have been getting CRUSHED! It's already paying off...calves are FINALLY gaining MASS!!!

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

Core work...hittin these sets HARDER than when I began this workout!!!

Hanging leg raises- 2 sets of 15-20 reps
0 x 12
0 x 12

NEVER ENOUGH!!! I. Want. More...and more... AND MOOOORE!!!!

Standing rope Cable crunches- 2 sets of 15-20 reps
60 x 20
90 x 12

...haven't don't high rep work like this in a while...absolutely LOVED IT!!! This is a new staple in my leg routines and is going to spur EVEN.MORE.GROWTH...

[samsont]

nice work. keep it up dude.

[NaturalPursuit]

nice work. keep it up dude.

Thanks man!











...here's how todays workout went down...

...waited for 1.5 hours outside the gym...never opened...by this point I was nearly frothing at the mouth with the amount of intensity I had...it kept building...and building...AND.BUILDING...finally I grabbed the doors and ripped them open...got inside and right after my warm up was finished, a lady from the building next store came over yelling about how the gym was supposed to be closed today...apparently she knows the owner really well...

...long story short...bipolarism combined with a high amount of intensity results in a bad situation...

[NaturalPursuit]

PHAT - Back Width
"Every time I step into the gym...I become more and more like an animal...I stalk the weights...I pace around in between sets...and every second I'm in there...my power is building...waiting for the next set...WHEN I CAN UNLEASH IT..."

*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 55
Crunch- 0 x 60

calves and abs are already ON. FIRE...now we're gettin this workout started!

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

DEEEEEEP stretch! Gotta get this back to GROW!!!

Pulldowns (widest grip possible)- 3 sets of 8-12 reps
Lvl 13 x 10
Lvl 13 x 10
Lvl 13 x 10

INSAAAANELY tight contractions on those! LETZ WORK!

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

now my lat pump is so great it feels like they're gunna burst out sideways! PREPARE. FOR. PAIN.

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

TEARIN this back APART! Try and keep up at my pace...you'll break...I'LL. GROW.

Seated OHP - 3 sets of 8-12 reps
95 x 9
95 x 9
95 x 9

bringin the bar down to my chest then EXPLODING up! BIG DELTZ!

DB Side Lateral- 3 sets of 12-15 reps
45 x 12
45 x 12
(AMAP drop set) 40 x 13 dropped 30 x 10 dropped 25 x 8


delts are on FIIIRE!!! Droppin bombs in this gym...my body is screaming at me to stop...stop the pain I'm inflicting upon it...but my MIND. IS. BEGGING. FOR. MORE...

Rear delt peck deck- 2 sets of 12-20 reps
(standing up leaning forward)
70 x 14
70 x 14

RAZOR sharp rear deltsss!...time to pick up the pace...time to bleed...

Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 30 x 12
35 x 9
Press- 90 x 12
100 x 8

arms are WEAK...gunna bring these up and shock the world...NO EXCUSES!!!

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

didn't you hear me?...I WANT MOOOORE!!!

Over the head rope extension- 1 set to failure
60 x 20

absolutely BUUURNED those triceps out! Brought in as much blood as possible!

Behind the back BB shrug- 2 sets of 10-20 reps
(back arched, eyes up, pause at top, deload on every rep)
185 x 10
185 x 10

squeezing HAAARD on EVERY. DAMN. REP.

DB forearm superset- 2 sets
(palms down into palms up)
7.5 x 20 into 25 x 20
7.5 x 20 into 25 x 20


...my intensity has hit an all time high...when I'm in the gym...NOTHING CAN STOP ME...if your in my way during a workout...WATCH. OUT...pain at its finest...

[NaturalPursuit]

Episode 22 - Pre Workout Warm Up

[NaturalPursuit]

PHAT - Upper Power
"XL hoodie...a new staple in my gym attire...I' not here to pose or show off...I'm here to move AS MUCH WEIGHT AS POSSIBLE FOR AS MANY REPS AS POSSIBLE...sit down...buckle up...and get ready FOR. WAR."

*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 20-50 reps
Calf- 2 plates x 40
Crunch- 0 x 50

LOVE these warm ups! Calves and core are PUMPED. AS. HELL.


BB Rows (overhand)- 3 sets of 3-5 reps
245 x 4
265 x 3
265 x 3

TEARING this back APART!!! Standing around 45 degrees and gettin INSANE contractionzzz!!!

High Rows (underhand)- 2 sets of 6-10 reps
Lvl 15 x 6
Lvl 15 x 6

Outta 25 lvls...goal is to get the whole stack...GUNNA NAIL IT...

Wide Grip Pulldowns (Overhand Grip)- 2 sets of 6-10 reps
Lvl 16 x 6
Lvl 16 x 6

building a WIIIIDE back!...still able to fit through doorways?...NOT GOOD...GOTTA. GROW.

Flat BB press- 3 sets of 3-5 reps
225 x 3
230 x 2
225 x 3

KILLLLIN THIS CHEEEEST!!! Always train heavy...just vary the reps...WORK!!!

Weighted dips- 2 sets of 6-10 reps
45 x 7
70 x 5

havent done dips in forever because they used to bother my shoulder...NO LONGER...these felt MONEY! Gettin down into a MAAAD chest stretch then EXPLODING up!!!

OHP- 3 sets of 6-10 reps
135 x 6
135 x 6
115 x 7

almost hittin 135 OHP for all 3 sets...going to get that then its the road to a 2 plate OHP...watch...learn...PUSH SOME HEAVY SHYT!!!

BB curls (45 lb bar)- 3 sets of 6-10 reps
(shoulder width grip)
85 x 6
85 x 6
85 x 5.5

Tip...stare at a wall and not a mirror...form will be better because your not going to compensate at all for how you look doin it...these arms are weak...going to put them through HELL in order to achieve my goals...

Skullcrushers (curl bar, elbows toward opposite wall)- 3 sets of 6-10 reps
70 x 6
70 x 6
70 x 6

BIIIIG work now!!! COME ON...energy and strength are increasing...my intensity is expanding...AND I'M GOING INSAAAANE!!!

BB shrugs- 2 sets of 4-8 reps
(explosive, mixed grip)
405 x 4
405 x 4

road to a 6 plate shrug starts here...these exercise is done to focus on the peak stretch and peak contraction...puttin some body movement on it? doing it wrong?...WATCH.ME.CRUSH...WATCH.ME.GROW...

BB forearm superset (palms down into palms up)- 2 sets
(45 lb bar, hands on knees)
Palms down- (bar x 11) x 2 sets
Palms up (down to fingertips)- (bar x 21) x 2 sets

...nothing new...nothing special...just HARD.WORK...another session goes down as CONQUERED...