The Code of Bushido is Harsh and Relentless: TS's Grind to the Stage

[TakedaShingen]

WOW! leg volume is off the chainz!

You know I didn't come to mess around.

Tomorrow starts with Hack Squats and then those 90 BB Walking Lunges.

Then add in some Front Squats on Thursday and two rounds of sprint intervals this week, and quads will be dusted.

Only today's squats are RPE based though. I may switch the fronts over this week as well. I love hitting RPE squats, deads, and bench. Keeps me honest, but at the same note, it makes sure my volume is stupid lol.

[Gym God]

You know I didn't come to mess around.

Tomorrow starts with Hack Squats and then those 90 BB Walking Lunges.

Then add in some Front Squats on Thursday and two rounds of sprint intervals this week, and quads will be dusted.

Only today's squats are RPE based though. I may switch the fronts over this week as well. I love hitting RPE squats, deads, and bench. Keeps me honest, but at the same note, it makes sure my volume is stupid lol.

LOL! Dusted is an understatement!

[TakedaShingen]

Day 2 of 4:

Didn't get as much sleep as I should've. But, that's only because my daughter needed to be at school an hour early for a basketball tournament. What comes first comes first.


Hack Squats: (3x12)
(5sec down, 2sec hold at base, explode out of the hole.)
180x12
180x12
230x12

Those really slow reps down and holds are awesome. I had noticed my split had a couple extra TUT type movements in it this rotation...and I'm not even a little mad about it.


Standing Military: (RPE 9- 6reps)
65x6
75x6
85x6
95x6
105x6
115x6
125x6
135x6
145x6

I kept the weight real low at the beginning. Exact same way I approached my RPE BB Bench yesterday. The pump and tension on the muscle was great. Really need to remember to leave the ego in the car, and lift more productively instead of just throwing weight around. I'm growing in stature and as a lifter. Beginning to learn my body.


Bent Side Laterals: (3x15)
25x15 (x3)

Yet again, dropped the weight 5-10lbs and stuck there, and had a great connection.

Superset:
Walking BB Lunges/Box Step Up
(Weight kept on shoulders through entire superset)

110lbs x30/110lbs x10 step ups
(3 rounds...45 sec rest)


Close Grip Skullcrushers: (3x10)
80x15
90x10 (x2) -drop set last set
-50lbs x20


Spider Curls: (3x15)
(3sec eccentric, 1sec hold at contraction point)

50x15 (x3)


DB Hammers: (2x15)
30x15
35x15

That was about all that was left in my tank. Spent would be an understatement. But...no rest for the wicked. Time for cardio.


Cardio:
25min of incline walking intervals. (60sec sprint every 4min.)


Walked off that treadmill feeling like $10,000,000. Pouring sweat. Had to peel my shirt off in the locker room.
"Dry-fit" my ass. Nothing dry about that fkn shirt lol.


Weight: 182.8

Inch by inch. Getting ever closer. The closer I get, the more difficult it becomes, and the harder I run toward it. I'll give everything I have in me until the final moment. Thanks for stopping by.

[The Solution]

Some brutal training in here brother.

[TakedaShingen]

Some brutal training in here brother.

Thanks Bob.

I just keep showing up and giving it all I got. I've come a long way from where I started a few years ago. And that didn't happen by half-assin it.

I prefer the brutal nature of my training. Feels good man : )

[tripleh210]

That last workout is pure intensity, keep killing it!

[Gym God]

Walked off that treadmill feeling like $10,000,000. Pouring sweat. Had to peel my shirt off in the locker room.
"Dry-fit" my ass. Nothing dry about that fkn shirt lol.

Satisfying feeling!

[TakedaShingen]

Thanks 3H and GG...

It feels good to go hard. I work my ass off. It's also good to know people can see the work I put in. I don't do it for others, but it's nice to get that friendly nod once in a while.

[TakedaShingen]

Rest day today. Relaxin with the fam. A good day indeed.


Rest day:

-10 rounds of interval sprints
@ 30sec max effort/90sec 65% effort

-495 reps of random core. Ran 2 triple sets and 2 supersets. I was pretty beat up after all that. Really focusing slower, more controlled reps and feeling out the muscle tension.

That's as close to straight rest as I get : )

[demonwareltd]

Thanks 3H and GG...

It feels good to go hard. I work my ass off. It's also good to know people can see the work I put in. I don't do it for others, but it's nice to get that friendly nod once in a while.

It will feel even better to go hard in a Demon Fitness t-shirt . Shipping it out tomorrow!

[TakedaShingen]

It will feel even better to go hard in a Demon Fitness t-shirt . Shipping it out tomorrow!

Awwwwww yeah.

I'll do your shirt justice. Representing a fellow iron brother who works his ass off is my pleasure. I dropped a couple extra bucks to actually cover the shipping. I know what it costs to make shirts and ship. Coulda told me $20 and you had a deal lol.

[demonwareltd]

Awwwwww yeah.

I'll do your shirt justice. Representing a fellow iron brother who works his ass off is my pleasure. I dropped a couple extra bucks to actually cover the shipping. I know what it costs to make shirts and ship. Coulda told me $20 and you had a deal lol.

I appreciate that. I have been eating the shipping cost simply because I'm happy to get the advertising to be honest. Not looking to strike it rich as a tshirt salesman

[TakedaShingen]

Today...There is NO room for weakness. This is not playtime. I showed up to the gym a F***ING Demon.

My training partner knew as soon as he saw me walk up to the power rack that he was in sh*t today.

Warm Up:

Moderate Grip Pull-ups:
3x10

...and, here...we...go.

Deadlifts: (RPE 9 -3reps)
135x10 - warm up
185x10 - warm up
225x3
245x3 (x2)
275x3 (x2)
295x3 (x2)
315x3 (x2)
335x3 (x2)
275x10


Front Squats: (RPE 9 - 6reps)
95x6
115x6
125x6
135x6
155x6
175x6
185x6
205x6
225x6
245x6 - (been a while since I've even tried to front squat this heavy)

On my routine, these were written as 3x12 Front Squats, but...That isn't near brutal enough for my liking. So, I decided to make them RPEs and just push em. Form on these was clean and tight. They felt great, and I'm glad I decided to make the change.


Single Arm DB Rows: (3x6)
(Slow eccentric...keep that tension)
110x10
120x6
130x6

Could go heavier on these, but I'm really focusing those shoulders on remaining square and driving that elbow back.


Close Grip Pulldowns: (3x12)
110x12
120x12
110x12


Quadruple Set:

Unnecessary? Maybe.
F***ING Awesome? You bet your ass.

-Walking BB Lunges: 100lbs x24steps
-Box Step Ups: 5 each side with 100lbs on shoulders (10 on 2nd & 3rd sets)
-Sled Pushes with 3 plates on it for 100ft
-Hands overhead Jumps...40 jumps, heels never touch ground (old baseball training move)

3 rounds of all that.


On the last set of sled pushes, I actually thought I may have a heart attack. My heart rate didn't even feel real anymore. Woooooooooo!!! My training partner despises me. On the last set, he was whining like a little b*tch. I loved every minute of it.


I was slated for cardio today, but ran out of time. Having 2 RPE exercises in a routine will crush your timetable. Feeling great today. I cannot be stopped.

[Ccm644]

You killed that session today, great work

well done on the front squats

[TakedaShingen]

You killed that session today, great work

well done on the front squats

Thanks bro. How's the head?

I had probably two more weight raises in me for front squats, but, I decided to be happy with that and save some energy for the upcoming lunges. I was sure to need it. Next week I'll post 275x6 on fronts : )

[The Solution]

That Quad Set.. wow..
My legs started to shake!!!

[TakedaShingen]

That Quad Set.. wow..
My legs started to shake!!!

Yeah, I was swinging for the fences on that one. I had only planned on a triple set. I actually hadn't thought of adding the sleds til I was halfway through the first set of lunges. Much to the surprise of my buddy lol.

[Gym God]

That's straight up intensity in todays session! ... and a little craziness!

[TakedaShingen]

That's straight up intensity in todays session! ... and a little craziness!

Funny, the old guys (and young ones lol) at the gym say I am crazy too. That I work too hard, too often.

I tell them, "I am just driven, not crazy."

Just wait til after I compete. You wanna see crazy. Let me have a full days calories, not in deficit, and a world of new understanding of my body...Then, I will be able to really hammer home.

[jpfaherty]

Dude, what the fuarkkkkkkkkk. That quad set is insane. Absolute paranormal beast!

[TakedaShingen]

Dude, what the fuarkkkkkkkkk. That quad set is insane. Absolute paranormal beast!

Usually I use the 110lb BB for lunges and step ups, but some big burly dude was using it for curls.

I would prefer to do em with 135 or 155 with some plates and a bar, but they yell at me every time I do it. Plus, cleaning and pressing that much weight on the bar after the first set gets rough. I really wish they had a free standing BB rack, like in the powerlifting gyms around my way, but alas no.

Once it's warmer than 5 degrees and there isn't a foot or snow on the ground, you'll find me at the park doing:

-Sled pulls/pushes (pics of my homemade sled earlier in the thread)

-BB Lunges with stupid amounts of weight. I want quads that make mothers pull their kids close to them as I walk by.

And knowing me, I'll superset each set with an interval sprint.

[demonwareltd]

You have been reading too many Alex Kikel workouts . That was a crazy voluminous workout. Great work!

[TakedaShingen]

You have been reading too many Alex Kikel workouts . That was a crazy voluminous workout. Great work!

I love it! Glad to be back. Was beginning to feel soft.


Day 4:

Incline DB: (3x6)
75x6
80x6
85x6


Machine Flat Chest Press: (3x12)
(Slow eccentric, explode out of the hole.)
190x12
170x12 (x2)

Felt weird to do the machine. I will be changing this to BB henceforth.


Bent BB Rows: (3x10)
135x15 - warm up
155x15
185x10
185x12

Really dropped the weight here. Focused that contraction. Felt great.


Seated DB OHP: (3x10)
55x10
60x10
65x15

Another instance of keeping the weight low, hammering form, and focusing my lifts.


DB Straight Arm Side Raises:
(3 sets to fail)
20x20
20x14
20x12


BB Preacher Curls: (3x10)
(1/2 way up, back down, all the way up...that's 1.)
50x10 (x3)

Those last few reps were rough.

Dips: (BW)
20
23
20


Cardio:
30min on the evil b*tch...the step mill. I was literally pouring sweat. I had to wipe down every inch of that machine when I got off.


Feelin good. Legs not even rough from yesterday. Recovery time is up and I am back into the volume, and happy about it. Makin moves!

[TakedaShingen]

My new Team Demon shirt...Get yourself one and support Stan and the crew!




After a weekend of working and a TON of cardio and core, I was happy to be back in the game today. Yesterday, I did two rounds of cardio. 35min of High Intensity Incline Intervals in the morning, and 37min Medium Intensity Incline Intervals at night paired with 430reps of various core. Slept like a brick.


Day 1:

Squat Bench Dead Squat Bench Dead!!! My favorite start to any session.

Squat: (RPE9 - 6reps)
135x10- warm up
185x10- warm up
185x6
205x6
225x6
245x6
265x6
275x6
245x6
225x10

My groove was thrown off here. I was helping my lady fix her squat form in between sets, and I couldn't catch that zone I normally do. Usually, once I step in the rack, I put my headphones in and don't talk to anyone or do anything but focus on the rep I'm doing and then once I complete a set and put my weight on for the next, I contemplate the next set during my rest. I don't even really talk to my training partner during my squat set, but today, I had to step out of my normal routine to help my lady learn how to squat appropriately. It was a worthwhile endeavor and I will continue to help her achieve her goals as well...but man...it messed my flow up lol. Luckily, she had other things to do after squats, so once it came time for the rest of the lifts, I was back in action.


Flat BB Bench: (RPE9- 6reps)
135x10
145x6
155x6
165x6
175x6
185x6
195x6
205x6
215x6
225x6
235x5 (couldn't get that last one...my chest was smoked.)
185x10

Last week, I went up by 10lbs each set and it felt great. Figured I should just stick with it. Felt amazing again.


Sumo Deads: (RPE9 - 4reps)
(2" pulled off the floor and hold for 2sec)
185x10
185x4
225x4
245x4
275x4
295x4
315x4
325x4
335x4
275x5

Once again...those holds are unbelievably. That rear chain was on fire.


Incline Cable Flies: (3x15)
(Last set is an ascending/descending drop set.)
40x15
40x15
40x15 -drop
-40x5
-40x6
-40x7
-40x8
-40x9
-40x10
-50x9
-50x8
-50x7
-50x6
-50x5
-50x10

No more than 10sec rest in between each drop. I will certainly be doing this rep scheme again. Seemed like a good idea at the time. It was.


Close Grip Pull-ups:
(BW only)
3x10


Feelin great today. Would normally do cardio on Monday, but I had posing practice to get to.

I'm hammering poses, but I'm having the damnedest time with front relaxed. I just can't get that flare in my lats. Front Lat Spread and FDB both have great lat presence. I'm actually really pleased with how they've come along. But as for that front relaxed...it's killing me.

[Ccm644]

Killer session today, glad posing is going well and before you know it you would have killed the lat pose

Nice T-Shirt

[The Solution]

Sick Shirt and insane volume!

[demonwareltd]

My new Team Demon shirt...Get yourself one and support Stan and the crew!




After a weekend of working and a TON of cardio and core, I was happy to be back in the game today. Yesterday, I did two rounds of cardio. 35min of High Intensity Incline Intervals in the morning, and 37min Medium Intensity Incline Intervals at night paired with 430reps of various core. Slept like a brick.


Day 1:

Squat Bench Dead Squat Bench Dead!!! My favorite start to any session.

Squat: (RPE9 - 6reps)
135x10- warm up
185x10- warm up
185x6
205x6
225x6
245x6
265x6
275x6
245x6
225x10

My groove was thrown off here. I was helping my lady fix her squat form in between sets, and I couldn't catch that zone I normally do. Usually, once I step in the rack, I put my headphones in and don't talk to anyone or do anything but focus on the rep I'm doing and then once I complete a set and put my weight on for the next, I contemplate the next set during my rest. I don't even really talk to my training partner during my squat set, but today, I had to step out of my normal routine to help my lady learn how to squat appropriately. It was a worthwhile endeavor and I will continue to help her achieve her goals as well...but man...it messed my flow up lol. Luckily, she had other things to do after squats, so once it came time for the rest of the lifts, I was back in action.


Flat BB Bench: (RPE9- 6reps)
135x10
145x6
155x6
165x6
175x6
185x6
195x6
205x6
215x6
225x6
235x5 (couldn't get that last one...my chest was smoked.)
185x10

Last week, I went up by 10lbs each set and it felt great. Figured I should just stick with it. Felt amazing again.


Sumo Deads: (RPE9 - 4reps)
(2" pulled off the floor and hold for 2sec)
185x10
185x4
225x4
245x4
275x4
295x4
315x4
325x4
335x4
275x5

Once again...those holds are unbelievably. That rear chain was on fire.


Incline Cable Flies: (3x15)
(Last set is an ascending/descending drop set.)
40x15
40x15
40x15 -drop
-40x5
-40x6
-40x7
-40x8
-40x9
-40x10
-50x9
-50x8
-50x7
-50x6
-50x5
-50x10

No more than 10sec rest in between each drop. I will certainly be doing this rep scheme again. Seemed like a good idea at the time. It was.


Close Grip Pull-ups:
(BW only)
3x10


Feelin great today. Would normally do cardio on Monday, but I had posing practice to get to.

I'm hammering poses, but I'm having the damnedest time with front relaxed. I just can't get that flare in my lats. Front Lat Spread and FDB both have great lat presence. I'm actually really pleased with how they've come along. But as for that front relaxed...it's killing me.

Thanks again for the support Chris - shirt looks great and workout looked even better! I think only the truly insane squat and deadlift on the same day. Welcome to the asylum

[TakedaShingen]

Killer session today, glad posing is going well and before you know it you would have killed the lat pose

Nice T-Shirt

Thanks man.
You get yours yet? Red is a good color. Just in case you decide you wanna bleed on your shirt again lol ; )

[TakedaShingen]

Sick Shirt and insane volume!

It is a pretty fly shirt indeed.

And this is how I like it. Days 2 & 4, I feel like I'm gettin soft lol. 1 & 3, that's where I feel most at home.

[TakedaShingen]

Thanks again for the support Chris - shirt looks great and workout looked even better! I think only the truly insane squat and deadlift on the same day. Welcome to the asylum

I'm ready for something really crazy. Not too much longer until it's time to really start crushing, and to put up some serious numbers. I really do like the idea Bob had on Alex's log...

Smolov...push/pull
^^i think this is exactly the kind of trouble I wanna get into next : )^^

If I'm not doing at least two compounds in a day...I feel like I'm not really lifting. The way my body has responded to crazy volume is amazing. It's what it wants. Who am I to tell it no? Plus, like you mentioned...I'm a bit deranged : )