TheBroBrah's Herculean Hypertrophy

[TheBroBrah]

Time to get big, no more messing around. I will be eating as much as possible while training 3 times a week with decently high volume.

Every 4 weeks I will be swapping my routine for either a completely different routine, or i will just change the exercises. But i will keep this log for years to come, hopefully "sigh". I've been lifting for a few months already, came back from a shoulder injury but my gains are coming back fast. Feelsgoodman. I may switch to a high frequency basic routine eventually. We'll see. This routine will take place starting Monday.

Rep Range will vary. Anywhere from 6-30 reps depending on the exercise. Will not go any lower than 6 as i am prone to injury if i go too heavy.


Routine #1 ***3/4/13 to 3/31/13

Monday: Chest/Triceps/Forearms

Incline DB Press 4 sets
Decline DB Press 4 sets
Cable Flyes 4 sets
Decline EZ Bar Triceps Extensions 4 sets
1 Arm Cable Kickback 4 sets
Wrist Curls 3 sets
Reverse Wrist Curls 3 sets

Tuesday: Abs/Cardio (Optional)

Wednesday: Back/Biceps

Barbell Rows 4 sets
Lat Pulldowns 4 sets
Lat Extensions 4 sets
EZ Bar Curls 3 sets
1 Arm DB Preacher Curl 3 sets
1 Arm Cable Curls 3 sets

Friday: Shoulders/Legs

Dead Lifts 3 sets
DB Shoulder Press 3 sets
Seated Lateral Raises 5 Sets
Face Pulls 5 sets
DB Shrugs 3 sets
Leg Press 3 sets
Leg Extensions 3 sets
Lying Leg Curls 3 sets


Goal Weight: 175-180 by May

[TheBroBrah]

March 4, 2013 Week 1, Workout 1

Couldn't sleep at all last night so i decided to eat a banana, take my preworkout, and walk to the gym. Got there all pumped up and ready to SLAY some weights. Little did i know, even on no sleep, i would have one of the best workouts I've had in a long time. Just remember my strength isn't really too close to being back. So my PR's are probably minuscule to you.

Weigh In: 150.6

Energy Level: 10/10

Chest/Triceps/Forearms


Incline DB Press

40 x 8
50 x 15
50 x 12
35 x 12

Decline DB Press

35 x 15
45 x 12
30 x 15
30 x 12 (Explosive on last two sets)

Cable Flyes (Love This Exercise)

30 x 20
40 x 12
50 x 12
20 x 15

Flat Overhead Triceps Extension (EZBAR) (Originally supposed to do decline but it was irritating my shoulder so i'm replacing it with flat)

25 x 15
35 x 12
35 x 10
35 x 10

Gettin the feel of that one

1 Arm Cable Kickback

20 x 15
30 x 10
40 x 6 (Cheated a tad bit)
20 x 15

Wrist Curls

12 x 30
20 x 15
20 x 15

Reverse Wrist Curls

10 x 20
10 x 15
10 x 20


Overall it was a great workout, and i recommend everyone to download this track. Fuarrkkkkkkk i peak hard too this tune.

[Woody-5]

Good to see you back fella
What was the injury? Did it require surgery or just a lot of time off?

Definitely takes experimentation with those OH tricep moves. Gotta find that sweet spot that doesn't irritate the shoulders and elbows

[TheBroBrah]

Good to see you back fella
What was the injury? Did it require surgery or just a lot of time off?

Definitely takes experimentation with those OH tricep moves. Gotta find that sweet spot that doesn't irritate the shoulders and elbows

Thanks for the welcome back man. It was a compressed nerve, also had a partial RC tear. Doctors said it would most likely require surgery but i said **** that. I started doing rehab, taking glucoasmine, lifting light, eating healthy. Went back to the doctor and they were mind blown how it had become 99% healed. So glad to be back, I've lost a lot of strength but it shall come back fast.

Yeh i agree, you need perfect form on them or they will bother your elbows or shoulders.

[Artyforever]

good luck mate and thanks for this APT correction thread (helped me alot) btw why train only 3 times a week? just curious

[TheBroBrah]

good luck mate and thanks for this APT correction thread (helped me alot) btw why train only 3 times a week? just curious

No problem brotha. Because i get optimum recovery training 3 times a week, used to train 5 times a week. Once i switched to 3 times a week i started getting much faster gains. Most people think 3 times a week isn't enough, but it's actually the best style of training and most optimal if your a natural trainee.

[Cobraboy]

bump for this skinny fat ***k


whats up little cousin?? posting my journal here in a few. time to get serious this year

had a great workout today. dat der hdrol really works.

fuarkk

[TheBroBrah]

bump for this skinny fat ***k


whats up little cousin?? posting my journal here in a few. time to get serious this year

had a great workout today. dat der hdrol really works.

fuarkk

Not much cuzzzz. JUst make sure you make your own thread brah. Make it nice and tidy.

[Cobraboy]

Not much cuzzzz. JUst make sure you make your own thread brah. Make it nice and tidy.

make my own thread no ****!? is that what we were supposed to do? i was just gonna post everything in here and clutter up your thread simply because i can.


***t

[TheBroBrah]

March 5, 2013 Week 1, Workout (Optional)

Energy Level: 9/10

Decided to do some abs on today. Tore them bishes up. Feltgoodman.

Abs/Obliques

Cable Crunches

50 x 30
70 x 30
90 x 20

Hanging Leg Raises

BW x 10
BW x 12
BW x 15

Decline Crunches

BW x 15
10lbs x 10
25lbs x 10

DB Oblique Sidebends

20 x 15
40 x 10
40 x 10


I also did a few other exercises just decided not to list them, overall i think having an ab day is pretty effective.

[TheBroBrah]

March 6, 2013 Week 1, Workout 2

Got about 3 hours of sleep before my workout, ate a banana and drank a gatorade Pre-Workout. Overall it was a great workout, although my focus was good it wasn't like it was on monday.

Weigh In: 150.4

Energy Level: 8/10

Back/Biceps


Barbell Rows (FYI I cheat a tad bit on these, get a better contraction)

95 x 10
115 x 12
145 x 8
115 x 10

Lat Pulldowns

70 x 15
100 x 8
110 x 8
60 x 20

Lat Extensions

20 x 20
30 x 10
40 x 6 (Tad bit heavy)
20 x 20

EZ-Bar Curls

35 x 12
45 x 12
55 x 10

1 Arm DB Preacher Curls

15 x 15
20 x 10
25 x 9

1 Arm Cable Curl (Love this exercise)

20 x 10
30 x 6
20 x 15

[Cobraboy]

Awwwwwllll kinds of gaiinnns

[TheBroBrah]

March 8, 2013 Week 1, Workout 3

Woke up at about 6:30am this morning to hit the gym. Ate some crackers for some quick carbs and then took a preworkout (Anadraulic State GT) had an amazing energy level and highly highly enjoyed this workout. Fondle my nuts plz...

Weigh In: 150.9

Energy Level: 10/10

Shoulders/Legs


Dead Lifts (Keep in mind i haven't done these for months)

135 x 6
185 x 4
205 x 1

DB Shoulder Press

25 x 12
35 x 12
40 x 12

Seated Lateral Raises (Feltgoodman)

5 x 20
10 x 12
10 x 12
5 x 20
5 x 20

Face Pulls

30 x 20
40 x 20
50 x 20
60 x 15
70 x 20

DB Shrugs

40 x 15
50 x 12
50 x 12

Leg Press

(on each side)

2 plates x 20
4 plates x 15
5 plates x 12
2 plates x 20

Leg Extensions

40 x 15
60 x 20
80 x 20

Lying Leg Curls

20 x 15
20 x 15
20 x 15

[Woody-5]

Happy to see some deadlifts kicking off the session! How did they feel after the layoff?

Excellent volume throughout! Love the selection of shoulder moves- hit em from all angles!

[TheBroBrah]

Happy to see some deadlifts kicking off the session! How did they feel after the layoff?

Excellent volume throughout! Love the selection of shoulder moves- hit em from all angles!

First of all thanks for the support in my log Woody! Yeah, ever since my shoulder injury i didn't even wanna think about deadlifts. But they felt great and i just had to add them back in as they are by far my most favored movement. Made sure i kept good form, previously when i did deadlifts my form wasn't to great but i've been focusing on it a lot. Injuries teach you how important form is.

Also yes love high volume, although after 4 weeks of this i may try a high frequency low volume split. Some type of 5x5 program maybe. Love to make sure i get some great shape in those shoulders tho.

[Cobraboy]

No calves today cuz?

[TheBroBrah]

No calves today cuz?

I do dem bishes on tuesday with abs.

[Cobraboy]

Word little cuz

[TheBroBrah]

March 11, 2013 Week 2, Workout 1

Finally got some good sleep last night. Couldn't sleep at all the night before. Had plenty of energy in the gym. Some PR's today though.

Weigh In: (Didn't weight myself today, completely spaced it)

Energy Level: 9/10

Chest/Triceps/Forearms


Incline DB Press

50 x 12
50 x 12
60 x 8 PR
40 x 15

Decline DB Press (Decided to do only 3 sets of this today, couldn't get the weight up for **** without a spotter, and couldn't go heavy.)

40 x 15
40 x 15
40 x 15

Cable Flyes

40 x 15
50 x 20
60 x 12 PR
55 x 12
40 x 15

Flat Overhead Triceps Extension (EZ-BAR)

25 x 20
35 x 12
35 x 12
35 x 12

1 Arm Cable Kickback

20 x 15
30 x 10
20 x 15
20 x 16

Wrist Curls

20 x 20 PR
20 x 20
20 x 15

Reverse Wrist Curls

8 x 25
8 x 25
15 x 10

[Cobraboy]

Awwwl kindsa gains


Bro we are gonna be shredded sikkunts this summer.

Why the tiredness during decline? You just go too ham on incline? What did you eat this morning?

You better be drinking water before your workouts *******. Hard to make gains without good amounts of water pre workout

[Woody-5]

Sweet PRs mate! Throwing up some nice incline reps!
Decline DBs are a bitch to get into position

[TheBroBrah]

Awwwl kindsa gains


Bro we are gonna be shredded sikkunts this summer.

Why the tiredness during decline? You just go too ham on incline? What did you eat this morning?

You better be drinking water before your workouts *******. Hard to make gains without good amounts of water pre workout

the decline bench is different than the ones in brigham. Can't do the **** without a spotter. Could have easily done 70's on decline.

I'm trying to drink more water. Your right tho i feel tons better when i drink water preworkout.

[TheBroBrah]

Sweet PRs mate! Throwing up some nice incline reps!
Decline DBs are a bitch to get into position

Thanks man. Could of easily hit a decline PR with a spotter. Hate the decline benches at golds, they are fuked.

[Cobraboy]

Got it. Yeah sometimes dumb bells in general are a little rough to maneuver I suppose.

Good stuff man. And nothing but alpha was seen by the spectators

[Woody-5]

You need a pair of power hooks for DB benching

[TheBroBrah]

You need a pair of power hooks for DB benching

That's legit, where do you get em?

[Woody-5]

That's legit, where do you get em?

You can get them from amazon. They're $30-40 I think.
Mrs Woody got me a pair for Xmas

[TheBroBrah]

March 13, 2013 Week 2, Workout 2

Great workout this morning, went to the gym about 9am. Did back and biceps but also did abs at the end since i didn't do them yesterday. If i don't do abs tuesday i'll just add them into back/bis.

Weigh In: 151.2

Energy Level: 9.5/10

Back/Biceps/Abs

Barbell Rows

95 x 15
115 x 15
145 x 9 PR
135 x 6

Lat Pulldowns (This machine is actually a bit heavier than last weeks machine, 10lbs heavier i think)

70 x 16
80 x 10
110 x 8 PR
50 x 15

Lat Extensions

20 x 20
30 x 8
40 x 6
20 x 20

EZ-Bar Curls (Did 1 Arm Cable Curls before these because bench and curl *******s took up every EZ-Bar)

35 x 12
55 x 6
55 x 8

1 Arm DB Preacher Curls

15 x 12
20 x 8
20 x 8

1 Arm Cable Curls

25 x 15
35 x 8 PR
15 x 15


Abs

Hanging Leg Raises
Ball Crunches
Cable Crunches

[Woody-5]

Swell work on the back and bis
Killer PRs on the rows and lat pulls

[TheBroBrah]

Swell work on the back and bis
Killer PRs on the rows and lat pulls

Thanks man. Back/Bis is easily my favorite day. Barbell rows are on of my favs.