Doc's Training - Summer to Summer

[DocJekyll]

Whose neck did you want to wring?
Great superset: that's 750ish lbs for 12 reps and then into the extensions ... quads got a beating instead of finding that neck to wring




Two sleeps-in and two rest days ... I'm expecting two monster sessions over the weekend now to compensate

Missed half your post due to phone. Jeez.

Ya it was just one of those days. I knew I had to get out of the office before I blew up so I went and pressed it out! Those presses aren't the heaviest but I get a crazy burn and pump going with extensions supersetted in.

This weekend will be filled with killer sessions. No doubt. I'm pumped!

[DocJekyll]

Friday - assessment

Still pretty beat up from this weeks training. So, I opted for rest and sleep again this morning. I will be able to get some HITT in at noon before traveling.

Scale: 181.6
BF: 9-10%

It was a good week. A hard one, but a good one. I think I will repeat the same plan for the coming week and see where we are next Friday before making any adjustments.

Whose neck did you want to wring?
Great superset: that's 750ish lbs for 12 reps and then into the extensions ... quads got a beating instead of finding that neck to wring




Two sleeps-in and two rest days ... I'm expecting two monster sessions over the weekend now to compensate

Ha! You bet. I am still getting my planned cardio in today though. Just moved it a few hours.

Missed half your post due to phone. Jeez.

Ya it was just one of those days. I knew I had to get out of the office before I blew up so I went and pressed it out! Those presses aren't the heaviest but I get a crazy burn and pump going with extensions supersetted in.

This weekend will be filled with killer sessions. No doubt. I'm pumped!

Ah, there we go; bumped my whole mess over a page........ It must be Friday!

[DocJekyll]

Yabba Dabba Doo - blow the whistle


Liss - 10 minutes
HITT - 20 minutes
LISS - 15 minutes

Pumped. Off to new York.

[Plateauplower]

Enjoy the weekend and heavy sessions!

[raynerd]

lol Fred Flinstone on the prowl

Nice cardio session Doc! Have a great weekend and some great workouts in New York!!

[DocJekyll]

Enjoy the weekend and heavy sessions!

Thanks man! Here we go!

[DocJekyll]

lol Fred Flinstone on the prowl

Nice cardio session Doc! Have a great weekend and some great workouts in New York!!

Thanks man! Liv'n the dream.

Started with a nice big carb up last night!

You as well!

[DocJekyll]

Kicked the weekend off last night with a pretty heavy carb up. Drinks, food and fun in the sun. Probably hit about 3k. Just me and a half dozen regulars at 7 am on a wonderful Saturday. Looking clear for take off.

So let's put that shiz to work. Super high intensity training today. LITTLE TO NO REST INBETWEEN SETS - lots of heart beats.

OEP - 2 caps
Adrenalean - Full serving
Amino fuel - full serving
Dunkin donuts blk coffee - Lg serving intra

Super charged

5 mins of Liss
10 mins of HITT


HS incline press s/s pec dec
1 pps x 18 / 75 x 18
1 pps +25 x 11 / 105 x 10
1 pps +35 x 8 / 105 x 9
2 pps x 6 / 75 x 9
1 pps +25 x 10 / 75 x 9

HS decline s/s HS double crunch
1 pps +25 x 12 / 90 x 18
2 pps x 12 / 100 x 14
2 pps +25 x 9 / 110 x 14
3 pps x 4 / 120 x 11
2 pps x 10 / 120 x 11
2 pps +25 x 6 / 110 x 10

CAble Cross over (Fst 7)
30 x 12 (high)
40 x 10 (high)
40 x 10 (mid)
30 x 10 (mid)
30 x 12 (low)
30 x 12 (low)
30 x 12 (low)

Rope p/d s/s weighted crunch
80 x 18 / 150 x 18
90 x 16 / 160 x 12
100 x 10 / 170 x 10
110 x 8 / 160 x 10

HS weighted dips
1 pps +25 x 12
2 pps x 10
2 pps +25 x 7
2 pps x 12

Cable Kickbacks
20 x 16 - each side
30 x 12
30 x 12
30 x 12

LISS - 5 minutes
HITT - 20 minutes
LISS - 5 minutes.

Left it all there. Dun

[jonnyboy44]

good feed Friday night and killed it Saturday morning got a good sweat on. then finish it off with 30 minutes of cardio. Guess it will be a good night tonight as well

[raynerd]

Wow what a beast!! Great job Doc, serious work put in today! You destroyed it today, so awesome!

[DocJekyll]

good feed Friday night and killed it Saturday morning got a good sweat on. then finish it off with 30 minutes of cardio. Guess it will be a good night tonight as well

Tonight? How about afternoon into tonight?

It was good. More tomorrow.

[DocJekyll]

Wow what a beast!! Great job Doc, serious work put in today! You destroyed it today, so awesome!

Thanks man. It was good. Killer workout.

More stims tomorrow!

[fittofattofit]

Kicked the weekend off last night with a pretty heavy carb up. Drinks, food and fun in the sun. Probably hit about 3k. Just me and a half dozen regulars at 7 am on a wonderful Saturday. Looking clear for take off.

So let's put that shiz to work. Super high intensity training today. LITTLE TO NO REST INBETWEEN SETS - lots of heart beats.

OEP - 2 caps
Adrenalean - Full serving
Amino fuel - full serving
Dunkin donuts blk coffee - Lg serving intra

Super charged

Awesome way to start the day .... just a pity you can't get decent coffee in the US

Killer session ... no rest and just hammering out those HS press/pec deck combos and then the crossovers for the old FST-7
Pecticles must have been swole to double G by the time you'd done the dips ... would have looked pretty big and vascular with the carbs and the pump

[Plateauplower]

Nice session put those carbs to use. Awesome work those are some of the best when your just rapid fire set to set. Really puts you into the zone!

[DocJekyll]

Awesome way to start the day .... just a pity you can't get decent coffee in the US

Killer session ... no rest and just hammering out those HS press/pec deck combos and then the crossovers for the old FST-7
Pecticles must have been swole to double G by the time you'd done the dips ... would have looked pretty big and vascular with the carbs and the pump

thanks buddy
Unfortunately, most convenient stop before the gym. I so agree with you though.
It was a great session, quite intense. I am planning on doing things like this for the time being. Got another in Sunday' but haven't been able to get on to post it. Doode, chest was blown up! I look "big" again!

Nice session put those carbs to use. Awesome work those are some of the best when your just rapid fire set to set. Really puts you into the zone!

thanks man. totally in zone. i know what you mean.






been running like a nut. will log Sunday:back; bis abs and Monday cardio at some point. Legs moving to Wednesday this week as i have a meeting tonight.

[raynerd]

Looking forward to the workouts, awesome work Doc!

[DocJekyll]

Looking forward to the workouts, awesome work Doc!

thanks man. I have to curb my weekend social life though - intake is stalling progress!

[DocJekyll]

Hitting hard again on Sunday morning. Have to rest the direct ab work - toast.

OEP - 2 Caps
Quadralean - full serving
Amino Fuel - full serving
****ty Black coffee - intra

Going high intensity again today. Virtually no rest planned in between sets.

LISS - 5 mins
HITT - 10 mins

HS Rev High Row s/s hammer pull ups
1 pps +25 x 12 / BW x 10
1 pps +35 x 10 / BW X 7
2 pps x 8 / BW x 7
2 pps +10 x 7 / BW x 6
2 pps x 10 / BW x 3 fail

HS Low Row s/s Chest Supported T
1 pps +25 x 16 / 1 pps x 16
2 pps x 12 / 1 pps + 25 x 10
2 pps +25 x 8 / 2 pps x 8
2 pps x 10 / 1 pps +25 x 7
2 pps x 9 / 2 pps +25 x 7

Hypers s/s cable curls
BW +25 x 12 / 40 x 12
BW +25 x 12 / 50 x 10
BW +25 x 12 / 60 x 8
BW +45 x 10 / 50 x 8
BW +45 x 10 / 50 x 9

Bb Curls
60 x 12
70 x 8
60 x 6
70 x 6
60 x 10
60 x 10

Liss - 5 mins
HITT - 10 mins

Pretty intense workout but the gym was a little crowded and I had to work around some things. I have to work on this program - I don't like the combos. Regardless, good session

[raynerd]

Workout was insane Doc! I would be puking after....maybe during lol. Fantastic work!

[DocJekyll]

Am session only this Monday due to an evening meeting.

OEP - 2
Quadralean
Amino Fuel

Liss - 10 minutes
HITT - 20 minutes
Liss - 15 minutes


That's it for today. Hope to have some time soon to catch up on your logs.

Tomorrow: am cardio only
We'd: legs
Thurs: cardio / bronus
Friday: cardio
Then we do it again, harder!

[DocJekyll]

Workout was insane Doc! I would be puking after....maybe during lol. Fantastic work!

Thanks brother! Been getting some looks and attention with these workouts. I am moving pretty quickly through the gym; leaving a trail of sweat behind me. Lol

[DocJekyll]

Been paying the Doms Piper Monday and this morning from the weekend workouts.
Quick session this morning.

OEP, amino fuel, quadralean

18mins Liss
20 mins HITT

Dun

Looking for an am session tomorrow of legs at the gym. I have another meeting tonight, so I may not make it tomorrow. Depends.

[fittofattofit]

It was a great session, quite intense. I am planning on doing things like this for the time being. Got another in Sunday' but haven't been able to get on to post it. Doode, chest was blown up! I look "big" again!

I want to make my fortune inventing a pill that makes you hang on to that pump for 7 days ... or at least market some sup that promises it

Going high intensity again today. Virtually no rest planned in between sets.

LISS - 5 mins
HITT - 10 mins

HS Rev High Row s/s hammer pull ups
1 pps +25 x 12 / BW x 10
1 pps +35 x 10 / BW X 7
2 pps x 8 / BW x 7
2 pps +10 x 7 / BW x 6
2 pps x 10 / BW x 3 fail

HS Low Row s/s Chest Supported T
1 pps +25 x 16 / 1 pps x 16
2 pps x 12 / 1 pps + 25 x 10
2 pps +25 x 8 / 2 pps x 8
2 pps x 10 / 1 pps +25 x 7
2 pps x 9 / 2 pps +25 x 7

Hypers s/s cable curls
BW +25 x 12 / 40 x 12
BW +25 x 12 / 50 x 10
BW +25 x 12 / 60 x 8
BW +45 x 10 / 50 x 8
BW +45 x 10 / 50 x 9

Bb Curls
60 x 12
70 x 8
60 x 6
70 x 6
60 x 10
60 x 10

Liss - 5 mins
HITT - 10 mins

Pretty intense workout but the gym was a little crowded and I had to work around some things. I have to work on this program - I don't like the combos. Regardless, good session

That's some huge work with no rest between sets. Intense pump for sure ... what part of the combos there doesn't gel for you?
Well deserved chest, back and arm DOMS after that weekend smashing those supersets Chris!

[DocJekyll]

I want to make my fortune inventing a pill that makes you hang on to that pump for 7 days ... or at least market some sup that promises it


That's some huge work with no rest between sets. Intense pump for sure ... what part of the combos there doesn't gel for you?
Well deserved chest, back and arm DOMS after that weekend smashing those supersets Chris!

More than happy to JV the research on that one with you! I'll even be the guinea pig for the test trials.
Should i have my lawyer contact yours?


I didn't like some of the opposing moves. My arms were so exhausted that making the pull-ups, even with the closer grip, was painful after a few reps. I think i prefer a move for width "setted" with a move for thickness. Some of it was just due to the layout of the gym floor and machines. Made for some clumsy work at times with the crowd that was in there.

I am really enjoying the intensity though. I am not sure i will be able to get to the gym this week for legs so i may have to just give it a whirl at home - that means squats.........light squats, lol

[DocJekyll]

Dealing with a sore body today. I think Ill use my rest day.

Back to it tomorrow hopefully.

[raynerd]

Sounds like your body is telling you that you have been killing it!! Rest up Doc! Hard work being put in lately. Tomorrow is another day!

[DocJekyll]

Sounds like your body is telling you that you have been killing it!! Rest up Doc! Hard work being put in lately. Tomorrow is another day!

Ya man, pretty beat up. I waited to long to switch my running sneaks out and I am know paying the price couples with the new "SMASH" program. Might need to actually schedule an off day for as long as this cycle continues. Its ok, scale weight is holding fine; but I am not getting the real deep cuts in my mid-section yet. I have to keep pressing.

[Plateauplower]

The rest is an important part of the whole thing. Get some rest and be ready to attack it when fresh. Hard to perform when feeling beat up..

[DocJekyll]

The rest is an important part of the whole thing. Get some rest and be ready to attack it when fresh. Hard to perform when feeling beat up..

Sure is, on both accounts. I will take another days rest tomorrow if needed; but i am hoping its not. I am really looking forward to my weekend sessions again.

[fittofattofit]

I didn't like some of the opposing moves. My arms were so exhausted that making the pull-ups, even with the closer grip, was painful after a few reps. I think i prefer a move for width "setted" with a move for thickness. Some of it was just due to the layout of the gym floor and machines. Made for some clumsy work at times with the crowd that was in there.

It's a bit of that conflict between supersetting same body part exercises vs opposing body part exercises. I use both but when I'm doing same body part superesets and fatigue sets in my strength degrades very quickly. Do get a huge burn though

I am really enjoying the intensity though. I am not sure i will be able to get to the gym this week for legs so i may have to just give it a whirl at home - that means squats.........light squats, lol

I prescribe Pistol squats