BergMuscle's Mass Monster Journal

[BergMuscle]

Torso Day 8-10-8 Antagonist Supersets

Warm Ups
15 Pull-ups/20 Knuckle Push-ups/20 second planks - 2 sets

DB Rows/Flat DB Press
75/40
60/30
75/40

Seated DB Press/Undergrip EZ bar Rows
25/70
25 5# increase/70
25/70

Incline Flies/Bent Elbow Side Raises
25/20
25/20
25/20
1st and 3rd sets of flies going up to 30# next time

Cool Down
20 Knuckle Push-ups/30 second plank

As I'm getting used to this routine, and my muscles get stronger, I'm finding I can handle more weight on some of the sets. Nice.

[bamazav]

Great job so far. Going up in weights is definitely a win. Keep on winning!

[BergMuscle]

Arm Day
Jim Grage's Supersets - 15 reps, 12 reps, 10 reps

Warm Up
15 Chins
15 Wide Grip Pullups

Straight Bar Curls/1 Hand DB Extensions
55/30
55/30
55/30

Incline Curls/1 Hand Pushdowns
20/40
20/40
20/40

Reverse Grip EZ Bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Cool Down
20 Knuckle Push-ups
30 second plank

Not as hot today as it's been, but plenty humid, especially doing this work. Guns are nicely pumped, as usual.
Plus I got in (yet another) trip to the pool this afternoon. I do have to do some real work around here tomorrow. Today was just too nice a day.

[BergMuscle]

Leg Day 8-10-8

Warm Up
20 BW Squats - 2 sets

Single Leg Curl/Hack Squats
30/175
30/175
30/175

SLDL/Sissy Squats
145/10
145/10
145/10

Seated Calf Raise 1-6 rhythm 15-20 reps
135
135
135

Single Standing Calf Raise 1-6 rhythm 8-10 reps
75
75
75

Knee Raises 15-20 reps
BW
BW

Weighted Crunches (plate on chest) 10-15 reps
20
20

Cool Down
20 BW Squats
30 second plank

And that made 4 days in a row lifting so Tuesday will be a total rest day.

[BergMuscle]

Torso Day 8-10-8 Antagonist Supersets

Warm Up
20 Wide Grip Pull-ups/20 knuckle push-ups/20 second plank - 2 sets

DB Rows/Flat DB Press
75/40
75 +15#/40 +10#
75/40

Seated DB Press/Undergrip EZ Bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30 +5#/20
30 +5#/20
30 +5#/20

Cool Down
20 Knuckle Push-ups/30 second plank

I decided to see if I was strong enough to do the same weight on the 10 rep quick-pump sets as the 8 reppers.
I'm strong enough.

[BergMuscle]

Arm Day Grage's Supersets - 15, 12, 10 reps

Warm Up
15 Chins
15 Wide Grip Pull-ups

Straight Bar Curls/DB Extensions
55/30
55/30
55/30

Incline DB Curls/1-hand Push-downs
20/40
20/40
20/40

Reverse Grip EZ Bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Tomorrow is prep day for Saturday's garage sale, so working my legs is a "well - maybe" until Sunday.

[BergMuscle]

Leg Day 8-10-8

Warm Ups
20 BW Squats - 2 sets

Single Leg Curl/BB Hack Squats
30/170
30/170
30/170

SLDL/Sissy Squats
145/10
145/10
145/10

Seated Calf Raise 1-6 tempo 15-20 reps
135
135
135

Standing Single Calf Raise 1-6 tempo 8-10 reps
75
75
75

Knee Raises
BW
BW

Weighted Crunches plate on chest
20
20

Cool Down
20 BW Squats

Set up, running, and clean up/take down of my garage sale took my training time and, more importantly, energy the past two days. Did make some money, which is getting donated to my church, and passed along some of my late wife's things to new owners, which was more important for my letting go/moving on process.

Hoping to do another torso blast tomorrow. Trying to buff my muscles as much as possible this summer.

[BergMuscle]

Torso Day 8-10-8 Antagonist Supersets

Warm Up
20 Wide Grip Pull-ups/20 knuckle push-ups/20 second plank - 2 sets

DB Rows/Flat DB Press
75/40
75/40
75/40

Seated DB Press/Undergrip EZ Bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30/20
30/20
30/20

Cool Down
20 Knuckle Push-ups/30 second plank

This was after spending the day walking around our local zoo - and taking a nice long nap. Upper body felt pumped, just what I wanted.

[BergMuscle]

Arm Day Grage's Arm Blast Supersets

Warm Up
15 Chins
15 Wide Grip Pull-ups

All supersets are 15, 12, and 10 rep progression.

Straight Bar Curls/DB Extension
55/30
55/30
55/30

Incline DB Curls/1-hand Push-downs
20/40
20/40
20/40
Gonna go for 25# on the curls next time.

Reverse Grip EZ Bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Arms feel nicely pumped. Been building some good arm thickness with this routine.

[BergMuscle]

Saturday, July 22
Torso Work 8-10-8 Antagonist Supersets

Warm Up
15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

DB Rows/Flat DB Press
75/40
75/40
75/40

Seated DB Press/Undergrip EZ bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30/20
30/20
30/20

Cool Down
20 Knuckle Push-ups/20 second plank

Sunday, July 23
Arm Work Grage's Arm Blast Supersets
15, 12, 10 reps

Warm Up
15 Chins
15 Wide Grip Pull-ups

Straight BB Curl/DB Overhead Extensions
55/30
55/30
55/30

Incline DB Curls/1-hand Push-downs
25 +5#/40
25 +5#/40
25 +5#/40

Reverse Grip EZ bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Cool Down
20 Knuckle Push-ups/30 second plank

Monday, July 24
Leg Work 8-10-8 Antagonist Supersets

Warm Up
20 BW Squats - 2 sets

Single Leg Curl/BB Hack Squat
30/175
30/175
30/175

SLDL/Sissy Squats
145/10
145/10
145/10

Seated Calf Raise 1-6 tempo 15-20 reps
135
135
135

Single Standing Calf Raise 1-6 tempo 8-10 reps
75
75
75

Knee Raises
BW
BW

Weighted Cruches plate on chest
10
10

Cool Down
20 BW Squats

Now I'm off to Wisconsin for 4 1/2 days. Time to sight-see, relax, and recover.

[BergMuscle]

Torso Day 8-10-8

Warm Up
15 Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

DB Row/Flat DB Press
75/40
75/40
75/40

Seated DB Press/Undergrip EZ bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30/20
30/20
30/20

Cool Down
20 Knuckle Push-ups/30 second plank

Felt good to be moving some iron again.

Had a great vacation in WI. Just the right amounts of sight-seeing, swimming, and shopping (got a major dent in Christmas already).

[BergMuscle]

Arm Day Grage's Superset Arm Blast
3 sets per exercise pairing - 15, 12, then 10 reps

Warm Up
15 Chins
15 Wide Grip Pull-ups

Straight Bar Curls/DB Extensions
55/30
55/30
55/30

Incline DB Curls/1-hand Push-downs
25/40
25/40
25/40

Reverse Grip EZ bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Although it may not look like it, this can be brutal on my arms, especially when I keep rest periods short. I was nicely sweaty and pumped by the time I was on that last combo.

[bamazav]

Your sessions look good but brutal. I will be doing something similar on Wednesdays, after my meet this week and vacation next week. On a different topic.

How you doing brother? I know the transition has been difficult, but how are things going?

[BergMuscle]

Leg Day Antagonist Supersets 8-10-8

Warm Ups
20 BW Squats - 2 sets

Single Leg Curls/BB Hack Squats
30/175
30/175
30/175

SLDL/Sissy Squats
145/10
145/10
145/10

Seated Calf Raise 1-6 tempo, 15-20 reps
135
135
135

Single Calf Raise 1-6 tempo, 8-10 reps
75
75
75

Knee Raises
BW
BW

Weighted Crunches plate on chest
20
20

Cool Down
20 BW Squats

A little surprising how sweaty I get doing this routine. Felt damned good though.

[BergMuscle]

Torso Day Antagonist Supersets 8-10-8

Warm Up
15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

DB Rows/Flat DB Press
75/40
75/40
75/40

Seated DB Press/Undergrip EZ bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30/20
30/20
30/20

Cool Down
20 Knuckle Push-ups/30 second plank

Went last night to a party at a bar where men were encouraged to go shirtless (kind of a theme). I got so many compliments on my physique. I used that as fuel for the fire of today's workout.

[BergMuscle]

Arm Day Grage's Arm Blast Supersets
15, 12, 10 reps

Warm Up
20 Chins +5 feeling strong
15 Wide Grip Pull-ups

Straight Bar Curls/DB Overhead Extensions
55/30
55/30
55/30

Incline DB Curls/1-hand Push-downs
25/40
25/40
25/40

Reverse Grip EZ Bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Cool Down
5 minutes on heavy bag added this... just 'cause

I call this day "buffing my guns". Best damned arm routine I've ever used.

[BergMuscle]

Leg Day 8-10-8 Antagonist Supersets

My "pseudo warm up" was about an hour and half walk through Brookfield Zoo (totally free with my new zoo membership).

"Real" Warm Up
20 BW Squats - 2 sets

Single Leg Curls/BB Hack Squats
30/175
30/175
30/175

SLDL/Sissy Squats
145/10
145/10
145/10

Seated Calf Raise 1-6 tempo, 15-20 reps per set
135
135
135

Single Leg Calf Raise 1-6 tempo, 8-10 reps
75
75
75

Knee Raises
BW
BW

Weighted Sit Ups plate on chest
20
20

Cool Down
20 BW Squats

That should about do in my legs - at least for a few days.

[BergMuscle]

Torso Day 8-10-8 Antagonist Supersets
8 reps @ 1-6 tempo - 10 reps @ "pumping" tempo (1.5 sec per rep) - 8 reps @ 1-1 tempo

Warm Ups
15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

DB Rows/Flat DB Press
75/40
75/40
75/40

Seated DB Press/Under-grip EZ bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30/20
30/20
30/20

Cool Down
20 Knuckle Push-ups/30 second plank

Focused on good clean form and getting the most out of each superset. My muscles could feel the difference. That and this is my third lifting day in a row so tomorrow is rest day (perhaps some heavy bag work).

[BergMuscle]

Arm Day Grage's Arm Blast Supersets
15, 12, & 10 reps per superset

Warm Up
20 Chins
15 Wide Grip Pull-ups

Straight Bar Curls/DB Extensions
55/30
55/30
55/30

Incline DB Curls/1-hand Push-downs
25/40
25/40
25/40

Reverse Grip EZ bar Curls/Skullcrushers/Kickbacks
50/70/30
50/70/30
50/70/30

Cool Down
5 minutes hand techniques on heavy bag

Throughout this WO I kept the mantra "Jacked to the max" running in my head. My wife died of cancer 7 months ago today and getting my body totally jacked, along with doing some strategic home improvement/redecoration, is my main form of grief therapy. So far it's working pretty darned well.

[BergMuscle]

Leg Day 8-10-8 Antagonist Supersets

Warm Ups
20 BW Squats - 2 sets

Single Leg Curls/BB Hack Squats
30/175
30/175
30/175

SLDL/Sissy Squats
145/10
145/10
145/10

Seated Calf Raise 1-6 tempo 15-20 reps
135
135
135

Single Leg Calf Raise 1-6 tempo 8-10 reps
75
75
75

Knee Raises 15-20 reps
BW
BW

Weighted Crunches plate on chest 10-15 reps
20
20

Cool Down
20 BW Squats

Moved through this one rather briskly; got nice and sweaty. Hoping to spend some quality time at the local public pool this afternoon. I've spent a lot of time there this summer. Swim and relax for about 1-2 hours. Joy of having a pool pass.

[BergMuscle]

Torso Day 8-10-8 Antagonist Supersets

Warm Up
20 Wide Grip Pull-ups +5 just 'cause I thought I could /20 Knuckle Push-ups/20 second plank
15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank

DB Rows/Flat DB Press
75/40
75/40
75/40

Seated DB Press/Under-grip EZ Bar Rows
25/70
25/70
25/70

Incline Flies/Bent Elbow Side Raises
30/20
30/20
30/20

Cool Down
20 Knuckle Push-ups

I know this log is rather repetitive and boring, but being consistent is getting my muscles jacked.

[bamazav]

Way to go Mr. Consistency! Keep up the great work.