BergMuscle's Mass Monster Journal

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Leg Day
Warm Ups
Deep BW Squats - 2 sets
Knuckle Pushups - 1 set of 50

BB Hack Squats/Single Leg Curls supersets
20x115/20x25
9x235/9x50
9x235/9x50
9x235/9x50
9x235/9x50
Already seeing stars - might be doing the high rep sets first

DB Lunges
11x25
11x25
10x25
10x25
The last sets took all my quads and hams had left.

Single Calf Raises
15x55
12x55
10x55
Slow, steady, and calf-blasting

Cool Down
Knuckle Pushups - 1 set of 50
That makes 200 so far today.

My left knee is really having a tough time beginning sometime yesterday. It's being very nasty post-WO so I need to treat it nicely.
Rest of my body is feeling nice and strong. Earlier in the day I hauled out the ladder to clean our back gutters and flat roofs and love how much easier it is to handle that ladder as I keep getting stronger.

I've got a another online grad class beginning Monday (teaching not taking) and I've got lots of little tasks to do to be ready. And we have a Silent Auction at church tonight. I may have already spent about $90 in the online pre-auction (I had two highest bids just before closing time last night) so I may be looking more than buying.

Will be doing arms either tomorrow or Monday.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Arm Day - Grage's Superset Arm Blast
Warm Ups
Chins/Knuckle Pushups (sets of 25) - 2 sets

BB Curls/1-arm Extensions supersets
15x50/15x30
12x50/12x30
10+x50/10+x30

Incline DB Curls/1-hand Pushdowns supersets
15x30/15x50
12x30/12x50
10+x30/10+x50

Reverse Grip EZ Curls/Skull Crushers/Kickbacks giant sets
15x70/15x75/15x35
12x70/12x75/12x35
10+x70/10x75/10+x35

Cool Down
Knuckle Pushups - 1 set of 50

Very stoked that I was able to push/pull out an additional rep at the end of just about every 10 rep set. Not quite ready for a weight increase, even on the last sets (and bumping up weights between sets, if needed, is part of the protocol), but I'll keep going for those extra 1-2 reps whenever I feel my muscles can handle them - with proper form.

Beautiful sunny day yesterday and today so getting a little bit of "yardio" in as well.

And, by doing sets of 50, I hit 250 pushups before we left for church this morning. With what I did as part of this routine I'm up to 350 for today. Hit 250 yesterday as well. Loving it.

[Sparta11]

Way to push for them extra reps man!! Beastin on them push-ups too...Good work.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Back & Chest
Warm Ups
Wide Grip Pullups/Knuckle Pushups (sets of 25) - 2 sets

High Rep Sets
DB Rows - 20x60
Incline DB Press - 20x30
Carlman Pulls - 18x30
Incline Flyes - 18x35

DB Rows/Incline DB Press supersets
10x100/10x60
10x100/10x60
10x100/9x60
10x100/9x60

Carlman Pulls
10x60
9x60
9x60
9x60

Incline Flyes
10x60
10x60
10x60
10x60

Today's work was all about using the weights to work the muscles. Focused on that all-important mind/muscle connection.
The move of the high rep work to the beginning feels right. I pulled back on the reps on a few sets and, again, seems like just the right choice.

[mirroroferised]

That's a ton of pushups. Everything moving along as always in here.

[pastorpritch]

!
Holy reppage!

I like it Well done sir, my muscles were worked just reading that

[BergMuscle]

That's a ton of pushups. Everything moving along as always in here.

Thanks for dropping by. I appreciate the support.

!
Holy reppage!

I like it Well done sir, my muscles were worked just reading that

Kind of a vicarious workout.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Shoulders & Traps
Warm Ups
Wide Grip Pullups/Knuckle Pushups (set of 25) - 2 sets

Bent Elbow Front Raises/Lateral Raises/Face Pulls giant sets
15x40/15x20/15x60
12x40/12x20/12x60
10+x40/10x20/10+x60
Very happy with those "+" reps - and the way my delts got worked all around

Hulks
10x25
10x25
9x25
9x25
Totally form-focused sets

Upright Rows
10x75
10x75
9x75
9x75
5 second negatives

Happy workout day. Happy with the way it felt, how my muscles looked in the mirror, with the extra reps - and the sets where I used the weights to work the muscles without giving a **** about the rep count.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Leg Day
Warm Ups
Deep BW Squats/Knuckle Pushups (25) - 2 sets

BB Hack Squats/Single Leg Curls supersets
20x115/20x25
9x235/9x50
9x235/9x50
9x235/9x50
9x235/8x50

DB Lunges
11x25
11x25
11x25 +1 rep
10x25

Single Leg Curls
15x55
12x55
10+x55

Did three days in a row since tomorrow night is Teacher Appreciation Dinner at my school. No training that night.
My "cool down" was cutting our grass. My legs are now very shaky.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Grage's Superset Arm Blast
Warm Ups
Chins/25 Knuckle Pushups - 2 sets

BB Curls/1-arm Extensions supersets
15x50/15x30
12x50/12x30
10+x50/10+x30

Incline DB Curls/1-hand Pushdowns supersets
15x30/15x30
12x30/12x50
10+x30/10+x50

Reverse Grip EZ Curls/Skull Crushers/Kickbacks giant sets
15x70/15x75/15x35
12x70/12x75/12x35
10+x70/10+x75/10+x35

Pushed/pulled out an extra rep (or two) on each of the 10 rep sets. Arms pumped, blasted, and swole.

[Sparta11]

Good stuff man. Way to push for them extra reps.

[BergMuscle]

Good stuff man. Way to push for them extra reps.

Thanks, man. I love working my guns.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Back & Chest
Warm Ups
Wide Grip Pullups/25 Knuckle Pushups - 2 sets

High Rep Sets
DB Rows - 20x60
Incline DB Press - 20x30
Carlman Pulls - 20x30
Incline Flyes - 20x35

DB Rows
4x120
4x120
4x120
4x120

Flat DB Press
3x80
3x80
form was really sloppy so I decided to dial back the poundage
4x70
4x70
good choice - much better pec work

BB Rows
3x215
3x215
3x215
3x215

Flat Flyes
4x70
4x70
4x70
4x70

Cool Down
50 Knuckle Pushups - 1 set
which was enough

Decided it was time for a week or two of low rep/heavy weight work on the larger muscle groups. A good temporary change-up to stimulate some new growth - and get my body primed for the return to hypertrophy training in a few weeks.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Shoulders & Traps
Warm Ups
Wide Grip Pullups/25 Knuckle Pushups - 2 sets

Bent Elbow Front Raises/Lateral Raises/Face Pulls giant sets
15x40/15x20/15x60
12x40/12x20/12x60
10+x40/10x20/10+x60
Love pushing my delts to hit those "+" reps.

Hulks
4x30
4x30
4x30
4x30
Decided to "go heavy" on these this week.

Upright Rows
4x95
4x95
4x95
4x95
"Went heavy" here as well - and still did the slow negatives.

Cool Down
50 Knuckle Pushups

Solid shoulder work. Just the right combination of high and low rep stuff. I figure my delts will be feeling this one.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Leg Day
Warm Ups
Deep BW Squats/25 Knuckle Pushups - 2 sets

BB Hack Squats/Single Leg Curls supersets
20x115/20x25
4x255/3x60
4x255/3x60
4x255/3x60
4x255/3x60

DB Lunges
4x30
4x30
4x30
4x30
Thinking I may try these at 35# next time.

Single Calf Raise
15x55
12x55
10+x55

I think I may have shaky legs tomorrow. Just as long as I don't have any twinges in my knees. My left knee has been acting up from time to time lately. Gotta keep an eye on that.

[mirroroferised]

After that leg session I'm not surprised to read probably shaky legs tomorrow. Strong work on those hack squats.

[BergMuscle]

After that leg session I'm not surprised to read probably shaky legs tomorrow. Strong work on those hack squats.

Thanks. It was a good one.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Arm Day - Grage's Superset Protocal (with a bit of a change)
Warm Ups
Chins/25 Knuckle Pushups - 2 sets

BB Curls/1-arm Extensions supersets
15x50/15x30
12x50/12x30
10+x50/10+x30

Alt. Hammer Curls/1-hand Pushdowns supersets new exercise
15x25/15x50
12x25/12x50
10x25/10+x50

Reverse Grip EZ Curls/Skull Crushers/Kickbacks giant sets
15x70/15x75/15x35
12x70/12x75/12x35
10x70/10x75/10x35

After some talk about hammer curls in another journal I decided they would be a good substitution for the incline DB curls. I can still keep the same set/rep progressions, and get the same fantastic arm blast. Just hit the biceps a little differently for a while.

My "cool down" was cutting the grass (can't believe how fast it grew!) and doing some other yard maintenance. And this was after a full day of teaching. My guns are so sore right now, I'm so tired, and I still have to check on my online grad students who have assignments due by Sunday night.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Back & Chest
Warm Ups
Wide Grip Pullups/25 Knuckle Pushups - 2 sets

High Rep Sets
DB Rows - 20x60
Incline DB Press - 20x30
Carlman Pulls - 20x30
Incline Flyes - 20x35

DB Rows
4x120
4x120
4x120
4x120

Flat DB Press
4x70
4x70
4x70
4x70

BB Rows
3x215
3x215
3x215
3x215

Flat Flyes
4x70
4x70
4x70
4x70

Cool Down
50 Knuckle Pushups

Beginning of my second week of heavy work on the larger muscle groups. Worked up a good sweat on a humid Saturday. Also did some yard work and spread some mulch before hitting the weights today.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Shoulders & Traps
Warm Ups
Wide Grip Pullups/25 Knuckle Pushups - 2 sets

Bent Elbow Front Raise/Lateral Raises/Bent-Over Laterals giant sets new exercise
15x40/15x20/15x20
12x40/12x20/12x20
10x40/10x20/10x20

Hulks
4x30
4x30
4x30
4x30

Upright Rows
4x95
4x95
4x95
4x95

Cool Down
50 Knuckle Pushups

In my continuing effort to slightly mix-up my routine without "throwing out the baby with the bath water" I switched from face pulls to bent-over laterals. Still hitting the rear delts, but I can move from the side laterals to the b-o's quicker and push my muscles just that little bit more. Worked really nice.

Might need to take the next two days off so I'm very glad I got this one in.

Plus I'm banging out sets of 50 pushups whenever I get a chance. Most days I've done at least 2 sets (that's 100 pushup) before I leave the house. Today I got 200 done before heading out to church. I can see and feel the difference this little added challenge is making.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Leg Day
Warm Ups
Deep BW Squats/25 Knuckle Pushups - 2 sets

BB Hack Squats/Single Leg Curls supersets
20x115/20x25
4x255/3x60
4x255/3x60
4x255/3x60
4x255/3x60

DB Lunges
4x30
4x30
4x30
4x30

Single Calf Raises
15x55
12x55
10+x55
Thinking it's time to add weight to these.

Heavy stuff is fun, but I'll be glad to be back in hypertrophy range work.

[mirroroferised]

Heavy stuff is fun, but I'll be glad to be back in hypertrophy range work.

I agree with this. After this 9 week stint on Starr's 5x5 I'll be looking forward to getting into a higher rep program for a bit. Nice work on those hacks.

[BergMuscle]

I agree with this. After this 9 week stint on Starr's 5x5 I'll be looking forward to getting into a higher rep program for a bit. Nice work on those hacks.

Thanks. There's nothing like switching up the rep scheme to add a bit of extra excitement to our training routines.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Arm Day! Grage's Protocal
Warm Ups
Chins/25 Knuckle Pushups - 2 sets

BB Curls/1-arm Extensions supersets
15x50/15x35 +5#
12x50/12x35
10+x50/10x35

Alt. Hammer Curls/1-hand Pushdowns supersets
15x25/15x50
12x25/12x50
10x25/10+x50

Reverse Grip EZ Curls/Skullcrushers/Kickbacks giant sets
15x70/15x75/15x35
12x70/12x75/12x35
10+x70/10x75/10x35

Guns blasted! Pushing the extensions up by 5# was a good idea - and it made everything else just a bit tougher.

Probably taking tomorrow off. Muscles need a rest. Maybe.

[BergMuscle]

Supps
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Back & Chest
Warm Ups
Wide Grip Pullups/25 Knuckle Pushups - 2 sets

High Rep Sets
DB Rows - 20x60
Incline DB Press - 20x30
Carlman Pulls- 20x30
Incline Flyes - 20x35

DB Rows/Incline DB Press supersets
10x100/10x60
10x100/10x60
10x100/10x60
10x100/9x60

Carlman Pulls
9x60
9x60
9x60
9x60
2 second lat squeeze @ bottom of each rep

Incline Flyes
10x60
10x60
10x60
10x60
Focused on working my upper pecs
It's all about that MMC!

Cool Down
50 Knuckle Pushups

So nice to be working in this weight and rep range again. Muscles felt full, massive, and strong when I was done. Then I cut the grass and brought out more lawn furniture. Oh, yeah, this was after work - which included my year-end evaluation (more or less everything cool and getting excited already for next year).
I love being strong.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Shoulders & Traps
Warm Ups
Wide Grip Pullups/25 Knuckle Pushups - 2 sets
These pullups are getting easier and easier.

Bent Elbow Front Raise/Lateral Raises/Bent Over Laterals giant sets
15x40/15x20/15x20
12x40/12x20/12x20
10+x40/10x20/10x20

Hulks
10x25
10x25
10x25
9x25

Upright Rows
10x75
10x75
10x75
9x75
5 second negatives

Prior to this my wife and I spent a couple of hours visiting three different garden centers and gathering up over $200 worth of plants for our buildings gardens. Lots of stuff to plant - later. I took a major nap between that and this WO. Too much fresh air and very warm (hot) sunshine.

Post WO I hauled out and set up more porch, yard, and garden stuff. Lots of lifting and carrying. Now I'm sore and tired.

[mirroroferised]

Yardio gets us in more ways than weights ever will. Weeding wiped me out the other day

[BergMuscle]

Leg work today. Will log it later.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Leg Day
Warm Ups
Deep BW Squats/25 Knuckle Pushups - 2 sets

BB Hack Squats/Single Leg Curls supersets
20x115/20x25
9x235/9x50
9x235/9x50
9x235/8x50
9x235/8x50

DB Lunges
11x25
10x25
10x25 legs feeling shaky
10x25
Now very shaky

Single Calf Raise
15x60 +5#
12x60
10x60
Seeing stars

Cool Down
50 Knuckle Pushups

Worked the h*ll out of my legs yesterday taking minimal rest between sets. Got serious DOMS today - like hard-to-walk DOMS.

And those pushup sets got me to 300. Eventually did 400 yesterday. One of my goals for the summer is to have a "600 pushup day". Definitely do-able as long as it's on a non-lifting day.

[BergMuscle]

Supps:
Con-Cret
Peak 400
Pump Extreme
Gluta Blast

Arm Day
Warm Ups
Chins/25 Knuckle Pushups - 2 sets

BB Curls/1-arm DB Extentions supersets
15x50/15x35
12x50/12x35
10+x50/10+x35
Stoked to be getting "+" reps at 35# already.

Alt Hammer Curls/1-hand Pushdowns supersets
15x25/15x50
12x25/12x50
10x25/10+x50

Reverse Grip EZ Curls/Skullcrushers/Kickbacks giant sets
15x70/15x75/15x35
12x70/12x75/12x35
10+x70/10x75/10x35

Cool Down
50 Knuckle Pushps
Making it (only) 200 for today.

Arms wiped out by this today. In fact, my whole body is aching right now.

"Rest day" tomorrow - which will likely include cleaning gutters (lots of overflow with today's rain).