True Muscle 9 week program powered by TRUE GRIT

[DavidMan18]

So I'm going to be running the True Muscle 9 Weeks to Elite Fitness workout program powered by True Grit. Just a little info about myself, im 18 years old and have been working out for about 4 years now. Pretty stoked to actually follow a program to the fullest and will make this 9 weeks a chance to prove myself that i could dedicate myself to something and get through it even though i might want to slack on the logging or training.

I started the program today this morning Delts and abs, gotta say i love the split right of the bat since delts have their own day, my weakest bodypart is my shoulders so its definitely good to train them first in the week when im fresh.

Warmups

Single Leg Glute Bridge - 10 reps/leg

Single Arm Hip Circle - 10 reps/leg

Mountain Climbers - 10 reps/leg

Yoga Plex - 5 reps/leg

Bent-over Shoulder Y - 10 reps

Seal Jacks - 15 reps


Landmine Press

Set 1 - 95 x 10
Set 2 - 105 x 9
Set 3 - 115 x 8

DB Rotational Shoulder Press / DB Single Arm Farmer's Carry
Set 1 - 45 x 10 / 80 x 30 yds
Set 2 - 45 x 10 / 80 x 30 yds
Set 3 - 45 x 10 / 80 x 30 yds

DB Raise (45 degree) / DB Shrug
Set 1 - 30 x 10 / 90 x 10
Set 2 - 30 x 10 / 90 x 10
Set 3 - 30 x 10 / 90 x 10

Bent Over DB Flies / AB Walk outs
Set 1 - 25 x 10 / 8 reps
Set 2 - 25 x 10 / 8 reps
Set 3 - 25 x 10 / 8 reps

Tiger Crawl
3 sets - 10 yards/ skip back

Alligator Crawl
3 sets - 10 yards/skip back

Spider Crawl
3 sets - 10 yards/skip back

Overview of workout: It was great! love these types of workout and really dig the landmine press since i feel like i could go heavy without any shoulder joint discomfort, definitely trashed my obliques doing them one arm at a time. Had a pretty awesome pump throughout the workout. The conditioning part of the workout was a creative muscle building way to do cardio and will now incorporate that aspect in future workouts i do after the program. Cant wait for tomorrow, Back and biceps!!!

[fatboystick]

So I'm going to be running the True Muscle 9 Weeks to Elite Fitness workout program powered by True Grit. Just a little info about myself, im 18 years old and have been working out for about 4 years now. Pretty stoked to actually follow a program to the fullest and will make this 9 weeks a chance to prove myself that i could dedicate myself to something and get through it even though i might want to slack on the logging or training.

I started the program today this morning Delts and abs, gotta say i love the split right of the bat since delts have their own day, my weakest bodypart is my shoulders so its definitely good to train them first in the week when im the fresh.

Warmups

Single Leg Glute Bridge - 10 reps/leg

Single Arm Hip Circle - 10 reps/leg

Mountain Climbers - 10 reps/leg

Yoga Plex - 5 reps/leg

Bent-over Shoulder Y - 10 reps

Seal Jacks - 15 reps


Landmine Press

Set 1 - 95 x 10
Set 2 - 105 x 9
Set 3 - 115 x 8

DB Rotational Shoulder Press / DB Single Arm Farmer's Carry
Set 1 - 45 x 10 / 80 x 30 yds
Set 2 - 45 x 10 / 80 x 30 yds
Set 3 - 45 x 10 / 80 x 30 yds

DB Raise (45 degree) / DB Shrug
Set 1 - 30 x 10 / 90 x 10
Set 2 - 30 x 10 / 90 x 10
Set 3 - 30 x 10 / 90 x 10

Bent Over DB Flies / AB Walk outs
Set 1 - 25 x 10 / 8 reps
Set 2 - 25 x 10 / 8 reps
Set 3 - 25 x 10 / 8 reps

Tiger Crawl
3 sets - 10 yards/ skip back

Alligator Crawl
3 sets - 10 yards/skip back

Spider Crawl
3 sets - 10 yards/skip back

Overview of workout: It was great! love these types of workout and really dig the landmine press since i feel like i could go heavy without any shoulder joint discomfort, definitely trashed my obliques doing them one arm at a time. Had a pretty awesome pump throughout the workout. The conditioning part of the workout was a creative muscle building way to do cardio and will now incorporate that aspect in future workouts i do after the program. Cant wait for tomorrow, Back and biceps!!!

Nice start brother!!
Note BOLD...This IS your chance to prove to not only yourself , but to many of your naysayers...DO NOT let yourself down bro.....phuck whatever anyone thinks...Do this for you!!

[stangboy1404]

In for the log fellow logger! Great start!

[rdcopps]

Solid start my man! Keep it going into tomorrow!!

[DavidMan18]

Nice start brother!!
Note BOLD...This IS your chance to prove to not only yourself , but to many of your naysayers...DO NOT let yourself down bro.....phuck whatever anyone thinks...Do this for you!!

TOO much motivation right now im about to go to sleep and this immediately got me all pumped up lol thanks for the support cant wait for tomarrow's workout

[DavidMan18]

In for the log fellow logger! Great start!

Solid start my man! Keep it going into tomorrow!!

Thanks guys been checking out your logs as well, back and bis should be interesting

[jeezyreezy]

Thanks guys been checking out your logs as well, back and bis should be interesting

Time to feel the burn

[DavidMan18]

So im preparing to go to the gym to smash back and bis today on the second day of the program and noticed i didn't mention my stack, well to be honest i never really take certain supplements religiously at all besides fish oil and multi-v and have accumulated various products which i switch through. Well what i usually take is PES high volume preworkout, intraworkout Leucine with some type of flavored powder, some WPC, and on special occasions some creatine .My diet is more or less like a clean bulk, i avoid all bad or processed foods and eat a TON of any clean food i can eat. Alright had to say that, TO THE GYM IT IS!!!!

[AJP1]

David, man lets see what you can do!

[DavidMan18]

So Today's workout was great definitely feeling pumped from it as i write this now

Warmups

Single Leg Glute Bridge - 10 reps/leg

Single Arm Hip Circle - 10 reps/leg

Mountain Climbers - 10 reps/leg

Yoga Plex - 5 reps/leg

Bent-over Shoulder Y - 10 reps

Seal Jacks - 15 reps


Pulldowns

Set 1 - 185 x 10
Set 2 - 185 x 10
Set 3 - 185 x 9

T-Bar Rows
(only including the weight on the bar)

Set 1 - 115 x 10
Set 2 - 135 x 8
Set 3 - 135 x 8

DB Rows

Set 1 - 95 x 10
Set 2 - 105 x 10
Set 3 - 100 x 10

Straight Arm Pulldowns / DB Curls

Set 1 - 50 x 12 / 45 x 10
Set 2 - 50 x 12 / 40 x 10
Set 3 - 50 x 12 / 35 x 8

1 Mile Run
9:07

Man im aching right now,in a good way. Its been way to long since the last time i've done a t-bar row and let me tell you, its way past due. felt awesome and had a great workout, i finished the entire workout (mile excluded) in less than an hour. Now for the less enjoyable part, the MILE. Not a fan of long distance running, i only usually do sprints for cardio or rowing. Let me tell you, it kicked my arse! at the end of the mile i fell to the floor gasping for air, gotta tell ya it really worked me mentally as it did physically. Feeling exhausted right now and just happy there is a rest day tomorrow! Lol

[fatboystick]

So Today's workout was great definitely feeling pumped from it as i write this now

Warmups

Single Leg Glute Bridge - 10 reps/leg

Single Arm Hip Circle - 10 reps/leg

Mountain Climbers - 10 reps/leg

Yoga Plex - 5 reps/leg

Bent-over Shoulder Y - 10 reps

Seal Jacks - 15 reps


Pulldowns

Set 1 - 185 x 10
Set 2 - 185 x 10
Set 3 - 185 x 9

T-Bar Rows
(only including the weight on the bar)

Set 1 - 115 x 10
Set 2 - 135 x 8
Set 3 - 135 x 8

DB Rows

Set 1 - 95 x 10
Set 2 - 105 x 10
Set 3 - 100 x 10

Straight Arm Pulldowns / DB Curls

Set 1 - 50 x 12 / 45 x 10
Set 2 - 50 x 12 / 40 x 10
Set 3 - 50 x 12 / 35 x 8

1 Mile Run
9:07

Man im aching right now,in a good way. Its been way to long since the last time i've done a t-bar row and let me tell you, its way past due. felt awesome and had a great workout, i finished the entire workout (mile excluded) in less than an hour. Now for the less enjoyable part, the MILE. Not a fan of long distance running, i only usually do sprints for cardio or rowing. Let me tell you, it kicked my arse! at the end of the mile i fell to the floor gasping for air, gotta tell ya it really worked me mentally as it did physically. Feeling exhausted right now and just happy there is a rest day tomorrow! Lol

Way to go brother...good stuff! I love the T-Bar, one of my favorite back exercises. I hear ya on the mile, not a big fan myself of cardio...but it must be done!

[jeezyreezy]

Man im aching right now,in a good way. Its been way to long since the last time i've done a t-bar row and let me tell you, its way past due. felt awesome and had a great workout, i finished the entire workout (mile excluded) in less than an hour. Now for the less enjoyable part, the MILE. Not a fan of long distance running, i only usually do sprints for cardio or rowing. Let me tell you, it kicked my arse! at the end of the mile i fell to the floor gasping for air, gotta tell ya it really worked me mentally as it did physically. Feeling exhausted right now and just happy there is a rest day tomorrow! Lol

Oh yeah, great second day. You do the run indoors or outside?

[DavidMan18]

Oh yeah, great second day. You do the run indoors or outside?

Drove to my closest forest preserve on the way home after the workout and ran there, love running in nature. Cant stand running on treadmills

[koweanguy]

Drove to my closest forest preserve on the way home after the workout and ran there, love running in nature. Cant stand running on treadmills

There ya go!!!

Loving the positive vibe in this log OP

And alrightyyyy, multiple sets of 10 x 10 on DB rows!! HOOORAHHH!

[jeezyreezy]

Drove to my closest forest preserve on the way home after the workout and ran there, love running in nature. Cant stand running on treadmills

I agree. I find much more enjoyable to run outside than on a treadmill in the gym

[TrainerTone]

Great log so far..I'll be starting this program on Monday

[DavidMan18]

I agree. I find much more enjoyable to run outside than on a treadmill in the gym

Amen brother, i love trying to sprint all of a sudden throughout the mile and find it hard to do that on a treadmill since i cant really push myself to failure since i don't want to be another idiot on youtube lol

[DavidMan18]

Great log so far..I'll be starting this program on Monday

I'd definitely recommend it, so far its a fun and challenging program that tests your strength, endurance, and and overall athleticism. You get in a full muscle building workout then end it with challenging endurance exercise that helps burn fat.Whats not to love? no boring program here

[DavidMan18]

So today i did chest and tris and let me tell you today was not my day. Yesterday on my 'rest day' i played soccer for about 2 hours then did about three games of basketball so my legs and shoulders were exhausted i woke up today with some good soreness in my shoulder and knew it was going to somewhat compromise today's session which it did.





Warmups

Single Leg Glute Bridge - 10 reps/leg

Single Arm Hip Circle - 10 reps/leg

Mountain Climbers - 10 reps/leg

Yoga Plex - 5 reps/leg

Bent-over Shoulder Y - 10 reps

Seal Jacks - 15 reps


Chest & Triceps


Flat DB Press

Set 1 - 75 x 10
Set 2 - 75 x 8
Set 3 - 70 x 8

DB Incline Press

Set 1 - 60 x 8
Set 2 - 60 x 8
Set 3 - 60 x 8

Machine Flyes / Rope Pull Downs

Set 1- 145 x 10 / 70 x 10
Set 2 - 145 x 9 / 80 x 8
Set 3 - 130 x 10 / 75 x 10

Dips

Set 1 - 15
Set 2 - 12

Jump Rope


3 sets of 90 seconds

Toughest part of the workout today was the jump roping as expected. my legs felt like jello after 2 sets of 90 seconds and somehow managed to squeeze out another set. overall feel happy that i worked out at all today but today was not the greatest of days oh well. Tomorrow's leg session should be interesting to say the least. bumping my calories up 500 today to try to promote better recovery.

[DavidMan18]

Also want to mention ive been using Hydra Charge mixed with leucine intraworkout into my stack.

[rdcopps]

Workout looked pretty good to me. What weren't you happy with?

Did you do any warmup sets for DB press or did you just jump right into it?

I'm with you on the jump roping. I was pretty gassed afterwards, but am hoping it will help with my stamina when lifting.

[DavidMan18]

Workout looked pretty good to me. What weren't you happy with?

Did you do any warmup sets for DB press or did you just jump right into it?

I'm with you on the jump roping. I was pretty gassed afterwards, but am hoping it will help with my stamina when lifting.

Eh I know i could do better, I did warmup just didnt find it necessary to log it. But definitely this program is really increasing my stamina with these hard cardio finishers

[fatboystick]

Eh I know i could do better, I did warmup just didnt find it necessary to log it. But definitely this program is really increasing my stamina with these hard cardio finishers

Doing great in here brother!
Even seeing you toasted your legs the prior day, the fact you still did your workout speaks volumes...keep up the great work!

[jeezyreezy]

So today i did chest and tris and let me tell you today was not my day. Yesterday on my 'rest day' i played soccer for about 2 hours then did about three games of basketball so my legs and shoulders were exhausted i woke up today with some good soreness in my shoulder and knew it was going to somewhat compromise today's session which it did.

Way to get in there and put work in today!

[fatboystick]

Also want to mention ive been using Kaged Muscles Hydra Charge mixed with leucine intraworkout and think its great. Really helps with overall hydration and has antioxidant support.

WHAT!?!
We dont mention "that" in here

[DavidMan18]

WHAT!?!
We dont mention "that" in here

My apologies i received a tub and tried it on that specific workout

[DavidMan18]

I foam rolled my legs last night and and this morning and overall there was still slight DOMS, i guess the non alcoholic malted beverages i had last night might have to do with delayed recovery, so this morning i had to take a two scoops of man the **** up preworkout and I clobbered legs today.


SINGLE-LEG GLUTE BRIDGE
10 reps per leg

SINGLE-ARM HIP CIRCLE
10 circles each direction per leg

MOUNTAIN CLIMBERS
10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground

YOGA-PLEX
5-6 reps per side

BENT-OVER SHOULDER Y (SHOWN ON BENCH)
12 reps

SEAL JACK
15 reps


QUADS, HAMSTRINGS, AND CALVES

BARBELL BACK SQUAT
155 x 10
165 x 10
165 x 8

BARBELL ROMANIAN DEADLIFT
255 x 10
255 x 9
255 x 8

DUMBBELL REVERSE LUNGE
28 x 25
24 x 20
24 x 20

LEG EXTENSION/ LEG CURL
125 x 10/ 120 x 10
125 x 10/ 120 x 8
125 x 10/ 100 x 9

STANDING BARBELL CALF RAISE
95 x 12
95 x 12
95 x 12


Overall i surprisingly had a great workout today, the squats ill admit had me light headed since i recently only would do 4-8 reps to strengthen my squat. The dumbbell reverse lunge really tested my coordination especially when fatigue started kicking in, it had me sweatin! I'm pretty happy their was no cardio finisher today since my legs are legit toasted right now. Two rest days are definitely needed after today

[fatboystick]

I foam rolled my legs last night and and this morning and overall there was still slight DOMS, i guess the non alcoholic malted beverages i had last night might have to do with delayed recovery, so this morning i had to take a two scoops of man the **** up preworkout and I clobbered legs today.


SINGLE-LEG GLUTE BRIDGE
10 reps per leg

SINGLE-ARM HIP CIRCLE
10 circles each direction per leg

MOUNTAIN CLIMBERS
10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground

YOGA-PLEX
5-6 reps per side

BENT-OVER SHOULDER Y (SHOWN ON BENCH)
12 reps

SEAL JACK
15 reps


QUADS, HAMSTRINGS, AND CALVES

BARBELL BACK SQUAT
155 x 10
165 x 10
165 x 8

BARBELL ROMANIAN DEADLIFT
255 x 10
255 x 9
255 x 8

DUMBBELL REVERSE LUNGE
28 x 25
24 x 20
24 x 20

LEG EXTENSION/ LEG CURL
125 x 10/ 120 x 10
125 x 10/ 120 x 8
125 x 10/ 100 x 9

STANDING BARBELL CALF RAISE
95 x 12
95 x 12
95 x 12


Overall i surprisingly had a great workout today, the squats ill admit had me light headed since i recently only would do 4-8 reps to strengthen my squat. The dumbbell reverse lunge really tested my coordination especially when fatigue started kicking in, it had me sweatin! I'm pretty happy their was no cardio finisher today since my legs are legit toasted right now. Two rest days are definitely needed after today

Haha...yeah, those reverse lunges are crazy hard. People always underestimate those bastards! Good job brotha!
Enjoy your rest days, seems like this routine is gonna really want you utilizing them

[stangboy1404]

nice training session! Enjoy the rest days!

[koweanguy]

Strong romanian Deadlifts. . 3 sets of 255lbs
And kudos for not skimping out on calves!