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  1. #1411
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    11.22.14

    Legs

    Machine Adductors
    3 x 12

    Reverse Band Squats (singled light bands, no tension at about 1/4 lockout)
    135 x 6
    225 x 6
    315 x 6
    365 x 5
    405 x 5
    455 x 5
    500 x 3
    545 x 1
    500 x 5
    315 x 30

    Seated Leg Curls
    45 x 20
    90 x 12
    115 x 4 x 12
    Dropset
    140 x 8 to 115 x failure to 70 x failure to 45 x failure + Iso tension rep

    Superset
    A1) Vertical Leg Press (3 second negative, no lockout)
    3 pps x 10
    5 pps x 10
    7 pps x 4 x 10
    Dropset on fifth set (4 drops)
    A2) Walking Dumbbell Lunges
    45 x 30 steps (4 sets)

    T-Bar Row RDL
    45 x 20
    90 x 20
    135 x 4 x 15

    Superset
    B1) Machine Adductors
    6 x 12
    B2) Leg Press (low feet, close stance, toes pointed out)
    3 pps x 40
    4 pps x 40
    5 pps x 20
    7 pps x 3 x 20

    Awesome leg session. One of my powerlifting buddies talked me into squatting first, so we reverse band squatted and they felt good. Not sure how much they took off, but high bar really hit the quads. The rest was good work for quads, hammies, and tear drop.
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  2. #1412
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    4 drops? then came back to sets of 40/40/20/20 on leg press to end it off.
    Fuk man, would love to train with you sometime. would need the puke bucket.
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  3. #1413
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    Just got my INtra-MD gonna give it a whirl monday
    hope its legit.
    Awesome! Let me know what you think. I've been really liking it.

    Originally Posted by NaturalPursuit View Post
    Crushing it in here like always! How you like the amount of supersets you've been doing? Feeling success from them?
    I really enjoy the supersets, especially for arms, as my goal usually is to drive as much blood as possible into them. For other bodyparts, especially legs and back, they can really ramp up the intensity in a session.

    Originally Posted by The Solution View Post
    4 drops? then came back to sets of 40/40/20/20 on leg press to end it off.
    Fuk man, would love to train with you sometime. would need the puke bucket.
    Haha, yep...Was training with a few buddies of mine yesterday and had to bring the intensity to show them a good leg day.
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  4. #1414
    Registered User ebomb55's Avatar
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    11.23.14

    Cardio
    35 minutes LISS
    Incline Treadmill x 260 cals
    Elliptical x 270 cals

    Training
    Chest/Shoulders/Calves/Abs

    Superset
    A1) Leg Press Calf Push
    A2) Donkey Calf Raise
    5 rounds

    Bench Press
    Bar x 2 x 10
    135 x 6
    225 x 10
    275 x 6
    315 x 3
    275 x 2 x 6

    HS Incline Press (hard flex at top)
    1 pps x 10
    2 pps x 10
    3 pps x 10
    3 pps + 25 x 8
    4 pps x 8
    Dropset
    4 pps + 10 x 6 to 3 pps + 5 x failure to 2 pps + 25 x failure to 1 pps + 25 x failure + partials to 1 pps x partials to failure

    Decline Smith Press
    1 pps x 25
    1 pps + 25 x 25
    2 pps x 20
    2 pps + 25 x 10
    1 pps + 25 x 30 (ultra wide grip)

    Pec Deck
    2 sets
    1 set + 2 Iso tensions

    Dumbbell Incline Rear Delt Flies
    30 x 3 x 30
    30 x 2 x 20
    Destroyer Swing Set
    60 x 60 partials to 30 x 30 to 15 x 10 full reps

    Superset
    B1) Dumbbell Partial Laterals
    60 x 25
    B2) HS Facing In Shoulder Press
    1 pps + 5 x 10
    5 rounds

    Awesome session. Friends of mine pressured me to bench and I gave it a go. I was actually very pleased with how it felt. 275 for sets of 6 wasn't bad and 315 actually felt decent. Not bad for not benching in 3 months or so. The HS Dropset was brutal. Great work otherwise.
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  5. #1415
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    Shoulder/pec feel about 100%?
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  6. #1416
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    Originally Posted by The Solution View Post
    Shoulder/pec feel about 100%?
    Not 100 percent, but this injury is going to be one I'm gonna have to work around. Felt good enough today and actually felt very good on bench press.
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  7. #1417
    Registered User jaredmus's Avatar
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    35mins of cardio, you must be starting to look sick!
    Trying to improve day in and day out.

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  8. #1418
    Registered User ebomb55's Avatar
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    11.24.14

    Cardio
    Elliptical LISS x 40 minutes
    616 calories

    Training
    Arms

    Standing Rope Extensions
    2 x 20
    2 x 15
    5 x 12
    Dropset
    4 drops + Iso tension rep

    Standing EZ Bar Curls
    Bar x 20
    + 20 x 20
    + 40 x 15
    + 60 x 15
    + 90 x 12, 12, 12
    Dropset
    80 x failure to 60 to 40 to 20 + Iso tension rep

    Superset
    A1) Cable Preacher Curls
    x 12 (final 3 sets with forced reps)
    A2) EZ Reverse Extensions
    x 15
    6 rounds

    Superset
    B1) Seated DB OH Extension
    65 x 20
    95 x 20
    120 x 2 x 12
    B2) DB Hammer Curls
    30 x 4 x 13 LR

    Single Arm OH Chain Extensions
    1 large chain x 15 LR
    1 large chain + 2 medium x 10, 8 LR

    Awesome arm session. Done in under an hour. Feeling good.
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  9. #1419
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    Originally Posted by ebomb55 View Post
    11.24.14

    Awesome arm session. Done in under an hour. Feeling good.
    Always a good feeling! Efficiency. Your leg workouts look so brutal, major props to you ebomb
    2015 NANBF Pittsburgh Overall Champion
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  10. #1420
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    liss cardio, yuck haha nice arm workout, what supplements ya using now evan
    Trying to improve day in and day out.

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  11. #1421
    Registered User ebomb55's Avatar
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    Originally Posted by jaredmus View Post
    35mins of cardio, you must be starting to look sick!
    Getting there.

    Originally Posted by mhilliard44 View Post
    Always a good feeling! Efficiency. Your leg workouts look so brutal, major props to you ebomb
    Haha, ya, they've been tough lately...feeling good.

    Originally Posted by jaredmus View Post
    liss cardio, yuck haha nice arm workout, what supplements ya using now evan
    Why yuck LISS? I actually quite enjoy it. Ya, it was a good session.

    Right now, I'm using MDs intra workout product and basically that's it, other than protein.
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  12. #1422
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    did you find the flavoring to be on the duller side for the intra-MD?
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  13. #1423
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    I just don't like cardio but liss or miss I prefer to hiit .
    Trying to improve day in and day out.

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  14. #1424
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    did you find the flavoring to be on the duller side for the intra-MD?
    I wouldn't say "dull," but I'd certainly say it wasn't as sweet as other products. That being said, I actually prefer it, as most products are very sweet due to the type of sweetener used. Especially for a product I use during my workout, I'd prefer something that isn't overpowering.

    Originally Posted by jaredmus View Post
    I just don't like cardio but liss or miss I prefer to hiit .
    Ya, I hear you man.
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  15. #1425
    Registered User ebomb55's Avatar
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    11.26.14

    Back

    Deadlifts
    135 x 5
    225 x 5
    315 x 5
    405 x 2
    495 x 2
    610 x 2 (1-2 in tank)

    Dumbbell Dead Stop Rows
    95 x 8 LR
    120 x 8 LR
    150 x 3 x 8 LR
    Dropset
    150 x 10 to 120 x 10 to 95 x 12 LR

    HS Front Rows
    2 pps x 2 x 10 + 2 Iso tensions
    3 pps x 2 x 8 + 2 Iso tensions

    Seated Cable Row
    2 x 20
    2 x 15 + 5
    1 x 8 + 5

    Chest-Supported Rows (wide elbows, for traps/rhomboids)
    45 x 3 x 15
    Add doubled mini band x 2 x 10
    Add 2 sets of partial Pulldowns x 10

    Banded Hypers
    Bw x 20
    + light band x 25
    + 2 x light band x 25
    Dropset
    2 x light + 2 x MM x 12 to 1 x light + 2 x MM x failure to 1 x light + 1 x MM x failure to 1 MM x failure

    Awesome back session. Trained with a nice crew today and we crushed it. I haven't pulled heavy from the floor in months and 610 felt awesome for a double. My all time best triple is 615, with the third being very tough and I'm sure I had 1-2 left here. Rows felt awesome. Love the dead stop DBs. Weighed 215 this morning. Down 5 lb in about 2 weeks of adding LISS.
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  16. #1426
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    610 with a few in the tank
    you and J make me sick with your DL Strength
    have a good holiday buddy! big plans?
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  17. #1427
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    11.27.14

    Cardio
    20 min elliptical + 20 minutes incline treadmill (40 minutes LISS)


    Training
    Arms/Calves

    Leg Press Calf Push
    2 pps x 60 seconds
    3 pps x 60 seconds
    4 pps x 45 seconds
    5 pps x 40 seconds
    6 pps x 40 seconds
    4 pps x 60 seconds to 2 pps x 60 seconds

    V-Grip Pushdown (hard flex at bottom)
    6 warmups
    6 work sets x 12

    Chain Close Grip Bench Press
    135 + 90 lb chains x 6
    185 + 90 lb chains x 3 x 6
    205 + 90 lb chains x 2 x 3
    135 + 90 lb chains x 15

    Superset
    A1) OH Rope Extensions
    x 10
    A2) Pronated DB Kickbacks
    30 x 8
    3 rounds

    Superset
    B1) Hammer Curls
    35 x 12
    45 x 3 x 10
    B2) HS Preacher Curl
    60 x 4 x 12

    Superset
    C1) Barbell Drag Curls
    95 x 15
    C2) Rope Hammers
    x 15
    3 rounds

    Shoulder was feeling okay, decided to try chains out at the new gym and they felt great. Triceps were pretty pumped after 12 sets of Pushdowns, and the hard flex at lockout on these really crushed em. Good Thanksgiving pump session.

    Happy Thanksgiving everyone. Hope you all have a great time with family, friends, and, of course, food :P.
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  18. #1428
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    610 with a few in the tank
    you and J make me sick with your DL Strength
    have a good holiday buddy! big plans?
    Thanks man...I'm excited to start actually doing them again. I'm looking forward to some big numbers soon.

    You too!
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  19. #1429
    Registered User jaredmus's Avatar
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    Originally Posted by The Solution View Post
    610 with a few in the tank
    you and J make me sick with your DL Strength
    have a good holiday buddy! big plans?
    Originally Posted by ebomb55 View Post
    Thanks man...I'm excited to start actually doing them again. I'm looking forward to some big numbers soon.

    You too!
    same here,
    Trying to improve day in and day out.

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  20. #1430
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    Originally Posted by jaredmus View Post
    same here,
    Good good man!
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  21. #1431
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    Teach the secrets LOL
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  22. #1432
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    Originally Posted by The Solution View Post
    Teach the secrets LOL
    Haha, no secrets man...just gotta be a little crazy.
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  23. #1433
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    Originally Posted by ebomb55 View Post
    Haha, no secrets man...just gotta be a little crazy.
    Ginger kids are Very crazy....
    They were burned you know.
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  24. #1434
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    11.29.14

    Legs

    Warmup

    Squats
    135 x 10
    225 x 10
    2 count pauses
    315 x 8
    405 x 2 x 6
    Normal
    455 x 1
    495 x 1
    Continuous Tension
    225 x 30

    Lying Hamstring Curls (2-3 second negatives)
    60 x 12
    80 x 10
    110 x 10
    130 x 8
    150 x 3 x 6
    Dropset
    150 x failure to 110 x failure to 70 x failure to 30 x failure to 90 x partials to failure + Iso tension rep

    Superset
    A1) Leg Extensions
    x 12 (3 second squeezes + normal reps), 5 sets, failure on last + partials
    A2) Banded Leg Press (light bands)(3 second eccentrics, continuous)
    3-5 pps x 12
    6 pps x 4 x 12
    6 pps x 50 (normal, many rests)

    Hack Squat (sissy style)
    50 x 40
    100 x 25
    150 x 2 x 20
    100 x 25 + 5 sets of 5 + Iso tension

    Barbell RDL (using 25s, bottom half only)
    145 x 20
    195 x 20
    245 x 3 x 20

    Prowler
    4 x 50 yards with 90 lb

    Posing x 15 minutes

    Didn't look like a ton, but it was tough. Great session. Squats felt decent today, despite the slight adductor strain I have. 405 for sets of 6 paused felt great. 495 was smooth, started to feel slight pain in the adductor, didn't push it more. Smart haha. Leg press/extension superset was tough.
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  25. #1435
    Registered User jaredmus's Avatar
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    E,
    I am off the next 9 days lets train for real.
    Trying to improve day in and day out.

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  26. #1436
    Banned The Solution's Avatar
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    Originally Posted by jaredmus View Post
    E,
    I am off the next 9 days lets train for real.
    hope you got enough ice cream to last those sessions

    Including some Posing? You got the itch to get on stage? or you secretly prepping on us?
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  27. #1437
    Registered User jaredmus's Avatar
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    Originally Posted by The Solution View Post
    hope you got enough ice cream to last those sessions

    Including some Posing? You got the itch to get on stage? or you secretly prepping on us?
    Not prepping yet its in the thoughts, but for real we need a MEGA east coast meet up
    Trying to improve day in and day out.

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    My instagram-- JaredBB22
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  28. #1438
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    You're the man in so many ways. Killing it across the board.
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  29. #1439
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by jaredmus View Post
    Not prepping yet its in the thoughts, but for real we need a MEGA east coast meet up

    Agreed! A huge meet up would be insane!
    advertising not permitted
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  30. #1440
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    Originally Posted by jaredmus View Post
    Not prepping yet its in the thoughts, but for real we need a MEGA east coast meet up
    was asking E not you
    but down for a meetup

    Originally Posted by NaturalPursuit View Post
    Agreed! A huge meet up would be insane!
    Arnold Classic 2015?
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