...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey

[NaturalPursuit]

Day 6: Back, Chest, Delts, Abs

Upperbody Warmup
Upperbody PAP Movements

COME ON…FOLLOW ME...TAKE A WALK ON THE WILD SIDE

Overhand Barbell Rows Timed: 3 sets of 40-70s
135 x 50s
135 x 50s
135 x 50s

Incline Barbell Bench: 3 sets of 8-12 reps
190 x 11
195 x 8
195 x 8

FORCED CONTRACTIONS!!! LET THE PUMP OVERTAKE YOUR SOUL!!!

HS Seated Shoulder Press (seat level 5): 3 sets of 8-12 reps
4:0:1:0 Tempo, Forced reps using partials if needed to progress
2 pps x 10
2 pps x 10
Triple drop set 2 pps x 10 into 1 pps x 8 into 0 x 10 paused reps

Close Grip Pull ups ss DB Shrugs (strapped): 3 sets to failure
BW x 40 into 125's x 20
BW x 40 into 125's x 20
BW x 40 into 125's x 20

MORE F#$KIN REPS!!! MORE F#$KIN GROWTH!!!

Pec Deck Flys: 3 sets
Neutral Grip Timed (stay within the fully shortened active ROM)
110 x 50s
110 x 50s
110 x 50s

Timed side lateral (active ROM): 3 sets
DB (40-70s)
30's x 40s
30's x 40s
30's x 40s

YOUR ALREADY TIRED?? F#$K THAT! I'M JUST GETTING STARTED!!!

HS Both Arm Standing Rows: 4 sets
Overhand Grip (40-70s)
2 pps x 50s
2 pps x 50s
Neutral Grip (60-120s)
1 pps x 1m 10s
1 pps x 1m 10s

Cable Rear Delt Flys (4:0:1:0 tempo): 4 sets
Palms facing (setting 9)
10 x 12
10 x 12
Palms down (highest setting)
5 x 20
5 x 20

CARVING STRIATIONS INTO THIS PHYSIQUE!!!

Underhand pulldowns: 6 sets of 12-30 reps
Standing Single arm
55 x 12 per
55 x 12 per
55 x 12 per
Seated Paulo style
120 x 12
120 x 12
120 x 12

K Style DB Side lateral Superset (15-30 reps, LF into SF): 3 sets
70's x 20 into 20's x 22
70's x 20 into 20's x 22
70's x 20 into 20's x 22

MASS MONSTER IN THE MAKING! WATCH ME F#$KIN GROW!

BB behind the back shrugs: 2 sets of 60-120s timed
Fully shortened fully lengthened exaggerated ROM
135 x 1m 40s
135 x 1m 40s

Cable Fly (top down at highest setting) ss seated machine side laterals: 3 timed sets of 60-120s
25 x 1m into 70 x 1m 30s
25 x 1m into 70 x 1m 30s
25 x 1m into 70 x 1m 30s

***Extreme Stretching***
A1. Rope Pullover (72.5 x 1m)
A2. Flat DB (55's x 1m)

DRINK THE BLOOD OF YOUR ENEMIES!!! WATCH THEM FAIL!!! I ONLY KNOW HOW TO SUCCEED!!!

Vacuums: 1 set
60s

Cable crunches: 4 sets to failure
12-30 reps
72.5 x 12
72.5 x 12
40-70s
50 x 40s
50 x 40s

Twisting side cable crunches: 3 timed sets
35 x 1m 10s
35 x 1m 10s
35 x 1m 10s

WORK HARD. NEVER STOP LEARNING. PUSH YOUR LIMITS. F#$KING GROW.

Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair

Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[jaredmus]

Hey man I know you follow bodybuilding (npc/ifbb) what do you think of the Arnold amatuer these guys are freaks, gotta say cody montgomery couldn't win the amatuer version.

[NaturalPursuit]

Hey man I know you follow bodybuilding (npc/ifbb) what do you think of the Arnold amatuer these guys are freaks, gotta say cody montgomery couldn't win the amatuer version.

DUDE!!! Regen and Tony look INSANE! There's so many others but those two will be in the top easily! I seriously can't believe some of those guys!

[jaredmus]

DUDE!!! Regen and Tony look INSANE! There's so many others but those two will be in the top easily! I seriously can't believe some of those guys!

it sickening they are around our age, the real sick stuff is compton is 27 lol

[NaturalPursuit]

it sickening they are around our age, the real sick stuff is compton is 27 lol

I know! It honestly motivates the hell out of me to see what can be accomplished! Even if there are extra supplements being taken, I don't care. I know I'll go that route one day to be perfectly honest.

Compton is only 27?! F#$K I forgot that!

[NaturalPursuit]

BOOOM!!! I'll be going to the Arnold Expo tomorrow so I cannot wait to get my hands on this and try it out!

[IK9]

Have fun at the Arnold.. I gotta make it out one year

[NaturalPursuit]

Have fun at the Arnold.. I gotta make it out one year

CANNOT WAIT! Going tomorrow morning for the day!

[NaturalPursuit]

[NaturalPursuit]

Day 7: Legs/Arms (Calf/Forearm Primary in any rep range, biceps/triceps in 12-20+ rep range)

***USE VIBRAMS ENTIRE LEG WORKOUT***

Warm up:
-leg press calf press until 10/10 contraction

BACK FROM THE ARNOLD AND MOTIVATION IS HIGHER THAN ITS EVER BEEN! I SEE WHAT MY FUTURE WILL LOOK LIKE…AND IM WILLING TO WORK MY F#$KIN A$$ OFF FOR IT!

Leg press calf press: 5 set of 12-20 reps
4 plates + 25 ps x 20
4 plates + 25 ps x 20
5 pps x 12
5 pps x 12
5 pps x 12

***1m 8s STRETCH (2 pps)***

Seated calf press: 5 set of 60-120s
Toes out
30 ps x 2m
30 ps x 2m
35 ps x 1m 10s
Toes Straight
35 ps x 1m 10s
35 ps x 1m 10s

***1m 8s STRETCH (35 ps)***

TEARIN THESE CALVES APART! LET THE BLOOD POUR!

Hack squat calf press: 5 sets of 8-12 reps into 12+ reps
Supersetted Standing calf press to failure without letting heels touch the ground (toes out on both)
115 ps x 12 into 25 ps x 20
115 ps x 12 into 25 ps x 20
115 ps x 12 into 25 ps x 20
135 ps x 8 into 25 ps x 20
135 ps x 8 into 25 ps x 20

***1m 8s STRETCH (2 pps)***

Machine Leg press calf raises:
10 reps, 10 seconds rest X10
150 x 10 full reps per set x 10 sets

***1m 8s STRETCH (Standing BW)***

TENSION! REPS! FORCE F#$KING GROWTH!

Leg press calf press: 3 sets of 50-100 reps
Pump Reps
1 pps x 90
1 pps x 90
1 pps x 90

BFR Smith machine calf press (200 reps adding 5 lbs per session)
140 x 200 in as few sets as possible

*DC Extreme stretch smith machine 225 x 1m 8s

I DONT STOP UNTIL MY WORK IS F#$KIN DONE! STAYING UP FOR 2 DAYS AT A TIME IS F#$KIN CHILDS PLAY FOR ME!

Dante Cable forearm wrist curls: 4 sets
40 x 1m 10s
40 x 1m 10s
40 x 1m 10s
40 x 1m 10s

***Extreme Forearm Stretch 45s***

Seated curl bar cable Reverse grip curls ss wide grip seated row curls: 4 sets of 12-20 reps to failure
Pulling from bottom
50 x 12 into 55 x 12
50 x 12 into 55 x 12
50 x 12 into 55 x 12

FEEL MY F#$KIN WRATH!

DB alt curls: 2 sets of 12-20 reps
Tension reps
25's x 12
25's x 12

***smith bicep STRETCH (45s)***

Tricep neutral pressdown (single arms): 4 sets
10-20 reps (top down)
32.5 x 10
32.5 x 10
60-120s (top out)
12.5 x 1m 6s
12.5 x 1m 6s

***1m 8s STRETCH (50 lb DB behind head)***

I DO THIS SH*T BECAUSE I F#$KIN LOVE IT! DONT PRETEND LIKE YOUR ABLE TO KEEP UP…YOUR ON THE F#$KIN FLOOR!

Short BB wrist curls (underhand into overhand): 3 sets
Off Knees
10 ps x 1m 10s into 10 ps x 10
10 ps x 1m 10s into 10 ps x 10
10 ps x 1m 10s into 10 ps x 10

***Extreme Forearm Stretch 45s***

Alt DB preacher curl: 2 sets timed 40-70s
20's x 50s
20's x 50s

Wide Cable curls: 2 sets to failure
Pulling from top
37.5 x 60
37.5 x 60

MY SWEAT DRIPS DOWN MY FACE LIKE ITS MY ENEMIES' BLOOD!

Overhand Cable Tricep Extensions: 4 sets
Top down (60-120s)
37.5 x 1m
37.5 x 1m
Top out (20-30 reps)
37.5 x 20
37.5 x 20

Neutral superset (2 single handles) w/ forearms (single arm triceps ss hammer curls ss timed rope wrist curl ups): 3 sets
27.5 x 16 into 27.5 x 20 into 5 x 50s
27.5 x 16 into 27.5 x 20 into 5 x 50s
27.5 x 16 into 27.5 x 20 into 5 x 50s

**Daily Delt Cell Swelling**
DB Rear delt ss Side Laterals (30's x 100/100)

*DC arm stretches
A1. DB behind the head 50 x 1 m 8s
A2. BW Forearm (45s)
A3. Smith bicep (45s)

THATS. HOW. YOU. FORCE. GROWTH.

Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair

Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

I had a question from a friend on these boards are testosterone boosters and I know this post will be beneficial for others looking into OTC testosterone boosters. These are some of the ingredients I feel have the most research and actually applicable data.

N-methyl-D-aspartic acid (NMDA) OVER DAA
DAA is converted into NMDA, which is a potent stimulator of the N-methyl-D-aspartate receptor pathway. By directly stimulating this pathway, NMDA is needed only in small doses unlike DAA’s higher dose requirements.

Tribulus terrestris
A tribulus terrestris extract (Bulgarian, thus higher protodioscin) seems to be able to increase androgen receptor (AR) immunoreactivity in the rat hypothalamus (specifically, the PVN) when dosed at 5mg/kg bodyweight for 8 weeks, increasing from 162.67+/-14.73 ARs to 383.17+/-15.73 ARs (58%) suggesting it may alter androgen signalling.

Vitamin D3
Vitamin D3 is an essential hormone precursor that plays a vital role in many metabolic functions, including bone health, , support for immune and blood pressure health, lean body mass, and weight management). Clinical trials have even linked Vitamin D3 with an increase in overall health and well-being.

Zinc
Zinc supplementation has been correlated with an increase in testosterone levels. Clinical research indicates that zinc deficiency reduces circulating luteinizing hormone and testosterone concentrations, may lower healthy levels of aromatase (increasing estrogen levels), and modifies sex steroid hormone receptor levels, thereby contributing to unhealthy hormone balance and male sexual function.

Eurycoma Longifolia Jack
The currently touted mechanism of Eurycoma Longifolia for increasing testosterone levels is traced to the eurypeptide content, which is claimed to increase the activity of the CYP17 (17 α-hyroxylase/17,20 lyase) enzyme in the testes, which increases the conversion rate of pregnenoline precursors into Dehydroepiandrosterone and subsequent androgens.

Coleus forskohlii root extract (20% forskolin)
Forskolin operates by elevating levels of 3,5 cyclic adenosine monophosphate (cAMP)—a key endocrine regulator and secondary chemical messenger. Testosterone production in the leydig cells is mediated by luteinizing hormone (LH) and requires cholesterol. High cAMP have been shown in research to up-regulate levels of LH, and also facilitate the effective transfer of cholesterol by stimulating a protein called StAR (steroidogenic acute regulator).

Fenugreek
Fenugreek has once been shown at 500mg (brand name Testofen) to increase serum testosterone over a period of 8 weeks in resistance trained males relative to placebo (experiencing a decline in testosterone relative to baseline.)

[jpfaherty]

How'd you like the Arnold?

[NaturalPursuit]

How'd you like the Arnold?

[NaturalPursuit]

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Abstract
Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta-regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.

Background
Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise [1]. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations [2]. It is generally accepted that protein should be consumed just before and/or immediately following a training session to take maximum advantage of a limited anabolic window [3]. Proponents of the strategy claim that, when properly executed, precise intake of protein in the peri-workout period can augment increases in fat-free mass [4]. Some researchers have even put forth the notion that the timing of food intake may have a greater positive effect on body composition than absolute daily nutrient consumption [5].

A number of studies support the superiority of protein timing for stimulating increases in acute protein synthesis pursuant to resistance training when compared to placebo [6–9]. Protein is deemed to be the critical nutrient required for optimizing post-exercise protein synthesis. The essential amino acids, in particular, are believed primarily responsible for enhancing this response, with little to no contribution seen from provision of non-essential amino acids [10, 11]. Borsheim et al. [10] found that a 6 g dose of essential amino acids (EAAs) consumed immediately post-exercise produced an approximate twofold increase in net protein balance compared to a comparable dose containing an approximately equal mixture of essential and non-essential amino acids, indicating a dose–response relationship up to 6 g EAAs. However, increasing EAA intake beyond this amount has not been shown to significantly heighten post-exercise protein synthesis [2]. There is limited evidence that carbohydrate has an additive effect on enhancing post-exercise muscle protein synthesis when combined with amino acid ingestion [12], with a majority of studies failing to demonstrate any such benefit [13–15].

Despite the apparent biological plausibility of the strategy, the effectiveness of protein timing in chronic training studies has been decidedly mixed. While some studies have shown that consumption of protein in the peri-workout period promotes increases in muscle strength and/or hypertrophy [16–19], others have not [20–22]. In a review of literature, Aragon and Schoenfeld [23] concluded that there is a lack of evidence to support a narrow “anabolic window of opportunity” whereby protein need to be consumed in immediate proximity to the exercise bout to maximize muscular adaptations. However, these conclusions were at least in part a reflection of methodological issues in the current research. One issue in particular is that studies to date have employed small sample sizes. Thus, it is possible that null findings may be attributable to these studies being underpowered, resulting in a type II error. In addition, various confounders including the amount of EAA supplementation, matching of protein intake, training status, and variations in age and gender between studies make it difficult to draw definitive conclusions on the topic. Thus, by increasing statistical power and controlling for confounding variables, a meta-analysis may help to provide clarity as to whether protein timing confers potential benefits in post-exercise skeletal muscle adaptations.

A recent meta-analysis by Cermak et al. [24] found that protein supplementation, when combined with regimented resistance training, enhances gains in strength and muscle mass in both young and elderly adults. However, this analysis did not specifically investigate protein timing per se. Rather, inclusion criteria encompassed all resistance training studies in which at least one group consumed a protein supplement or modified higher protein diet. The purpose of this paper therefore is to conduct a meta-analysis to determine whether timing protein near the resistance training bout is a viable strategy for enhancing muscular adaptations.

Practical applications
In conclusion, current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise. The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session. Any positive effects noted in timing studies were found to be due to an increased protein intake rather than the temporal aspects of consumption, but a lack of matched studies makes it difficult to draw firm conclusions in this regard. The fact that protein consumption in non-supplemented subjects was below generally recommended intake for those involved in resistance training lends credence to this finding. Since causality cannot be directly drawn from our analysis, however, we must acknowledge the possibility that protein timing was in fact responsible for producing a positive effect and that the associated increase in protein intake is merely coincidental. Future research should seek to control for protein intake so that the true value regarding nutrient timing can be properly evaluated. Particular focus should be placed on carrying out these studies with well-trained subjects to better determine whether resistance training experience plays a role in the response.


http://jissn.biomedcentral.com/artic...550-2783-10-53

[NaturalPursuit]

When Timing Matters - Melatonin: Incorrectly Timed it Ruins Your Glucose Metabolism - Studies Show Acute Increases in Glucose Excursions During OGTT of 186% With 5mg

"Melatonin administration impaired glucose tolerance. When administered in the morning, melatonin significantly increased the incremental area under the curve (AUC) and maximum concentration (Cmax) of plasma glucose following OGTT by 186% and 21%, respectively, as compared to placebo; while in the evening, melatonin significantly increased glucose AUC and Cmax by 54% and 27%, respectively. The effect of melatonin on the insulin response to the OGTT depended on the time of day (P < 0.05). In the morning, melatonin decreased glucose tolerance primarily by decreasing insulin release, while in the evening, by decreasing insulin sensitivity." If that's not enough to scare you away from stupid experiments that involve using melatonin as an "anti-oxidant" supplement at other time-points during the day than 1-2h before bed, you probably cannot be helped. Taking melatonin before a meal and / or anytime but 1-2h before bed is not just going to ruin its beneficial metabolic effects, it's actually going to ruin your insulin sensitivity. So, if you want to use it, make sure you do so at the correct time point. Melatonin is not the only supplement, where timing appears to matter, by the way


References
Cagnacci, Angelo, et al. "Influence of melatonin administration on glucose tolerance and insulin sensitivity of postmenopausal women." Clinical endocrinology 54.3 (2001): 339-346.

Leproult, Rachel, Ulf Holmbäck, and Eve Van Cauter. "Circadian misalignment augments markers of insulin resistance and inflammation, independently of sleep loss." Diabetes 63.6 (2014): 1860-1869.

[IK9]

Watched your video from the Arnold.. slightly disappointed that you didn't film meeting any of the people lol

[NaturalPursuit]

Watched your video from the Arnold.. slightly disappointed that you didn't film meeting any of the people lol

Honestly man I was so in the moment that was the last thing on my mind lol. Not gunna lie, I was overwhelmed with pure enjoyment just being there!

[NaturalPursuit]

Day 8: Back, Chest, Delts, Abs (Rear Delt Emphasis): Cell Swelling Emphasizing the fully shortened range: 50+ reps

***Warm Up***
Upper body PAP

YOU'LL NEVER KNOW HOW FAST YOU CAN GROW IF YOU NEVER TRY ANYTHING NEW…TODAY…WE'RE LETTING THE INSANITY TAKE OVER…NOTHING UNDER 50 REPS…WHEN THE TIME COMES, CAN YOU HANG WITH THIS INTENSITY?

Side lateral machine ss rear delt Pec deck: 3 sets
70 x 70 into 90 x 50
70 x 70 into 90 x 50
70 x 70 into 90 x 50

Pec Deck: 3 sets
90 x 50
90 x 50
90 x 50

BEYOND F#$KING PUMPED! DELTS! TRAPS! ARMS! WITH THIS AMOUNT OF BLOOD VOLUME THERES NO WAY I CANT GROW!

WG Pulldowns: 3 sets
70 x 50
70 x 50
70 x 50

Single Arm High Iso Pulldown: 3 sets
25 ps x 50
25 ps x 50
25 ps x 50

PUMP THESE F#$KIN REPS OUT!!! SQUEEZE WHEN THE MUSCLE IS FULLY SHORTENED LIKE YOUR TRYIN TO KILL IT!!!

Wide HS Chest Press: 3 sets
1 pps x 50
1 pps x 50
1 pps x 50

DB Side Lateral: 3 sets
35's x 100
35's x 100
35's x 100

I FORCE YOU TO GROW! I COMMAND YOU TO GROW! I DONT KNOW ANY OTHER F#$KIN WAY!

Curl Bar Overhand Seated Cable Row: 3 sets
100 x 50
100 x 50
100 x 50

High Cable flys (setting 9): 3 sets
Overhand, Machine behind body
17.5 x 50
17.5 x 50
17.5 x 50

IM NOT STOPPING UNTIL THERES TOO MUCH BLOOD TO SEE! BURST VESSELS! TEAR THROATS!

Seated Rope face pulls ss Standing BPAK DB Rear Delt Flys: 3 sets
37.5 x 70 into 20's x 50
37.5 x 70 into 20's x 50
37.5 x 70 into 20's x 50

Rope Pullovers ss DB Shrugs: 3 sets
37.5 x 50 into 60's x 120
37.5 x 50 into 60's x 120
37.5 x 50 into 60's x 120

SPRINTING AROUND THIS GYM WITH THE PUMP OF A F#$KIN ADONIS!

Rear delt single arm cable reverse flys: 3 sets
Overhand Wrists wrapped to cables (elbows slightly bent)
12.5 x 50
12.5 x 50
Overhand arms straight non wrapped
7.5 x 50
7.5 x 50

BPAK DB rear delts: 3 sets
30's x 50
30's x 50
30's x 50

HAHAHA!!!! YOU CRINGE AT THIS PAIN! YOUR GETTING SORE JUST READING THIS F#$KIN WORKOUT! TRY DOING IT! TRY PUTTING YOURSELF IN A POSITION WHERE YOUR BODY HAS NO CHOICE BUT TO GROW!!!

Rear Delt Kikel Rows ss Tricep Overhand Bar Cell Swelling Accessory: 3 sets per, constant circuit
17.5 x 70 into 30 x 100
17.5 x 70 into 30 x 100
17.5 x 70 into 30 x 100

Vacuums: 1 set
60s

Hanging Leg Raises ss cable crunches: 4 sets of 20+ reps
BW x 30 into 50 x 24
BW x 30 into 50 x 24
BW x 30 into 50 x 24
BW x 30 into 50 x 24

I DONT ASK FOR ANYTHING…I F#$KING TAKE WHATS MINE

Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair

Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Research Review: Altered Scapular Kinematics And Muscle Recruitment In Overhead Workers With Impingement Syndrome
By Stefanie DiCarrado DPT, PT, NASM CPT, CES, PES
Edited by Brent Brookbush DPT, PT, COMT, MS, PES, CES, CSCS, ACSM H/FS

Original Citation: Ludewig P.M., Cook, T.M. (2000) Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement.
Physical Therapy. 80 (3) 276-291 - ARTICLE

Why is this relevant?: Understanding changes in joint motion and muscle recruitment in those with symptoms of shoulder impingement may provide crucial information for practitioners responsible for caring for these individuals. This study specifically evaluated altered scapular movement patterns and trapezius and serratus anterior activation patterns in overhead manual workers (construction workers and carpenters) with and without impingement. The findings of this study may have implications relative to examination, assessment and treatment.

Study Summary

Study Design
Controlled experimental

Level of Evidence
Level III: Evidence from well-designed controlled trials without randomization

Subject Demographics

Age (years):
Impingement Group (IG): 39.7 + 12.0
Control Group (CG): 39.9 + 13.3
Gender:
IG: 26 male
CG: 26 male
Characteristics:
IG:
Height: 1.81 + 0.06
Weight: 90.9 + 14.0
CG:
Height: 1.80 + 0.08
Weight: 85.7 + 12.7
Construction workers (31 sheet metal workers, 21 carpenters)
Resting scapular position relative to the trunk and humerus did not vary between groups
Inclusion Criteria:
IG: Shoulder pain > 1 week in proximal anterolateral shoulder region, positive impingement sign, a painful arc (60°–120°), tenderness to palpation around greater tuberosity, acromion, or rotator cuff tendons, and > 130° shoulder abd

[NaturalPursuit]

I thought this was a very real picture to post of a newer client of mine currently in his offseason.
We all hold body fat in different places, and if the goal is to be competitive on stage, its smarter to maintain a lower body fat percentage year round to not only take advantage of the hormonal adaptations that come with proper conditioning but also to make your prep easier. This combined with other factors lead to a successful prep. This client has naturally lean legs BUT has issues holding the majority of his body fat in his lower abs and upper body. Although his legs may be in tremendous conditioning, remember bodybuilding is judged on the entire package. We're pulling back on calories to ensure his upper body is in better conditioning to ultimately put it in place to grow more efficiently. The moral of the story, if you plan on competing, its probably a smarter decision to pay attention to WHERE and HOW FAST your fat accumulates so you can make the proper game plan in your offseason and come contest prep time.

[NaturalPursuit]

Pat is a long time friend and I'm beyond happy to be working together! We'll always be friends first and foremost and this vlog just shows how great of a person and friend he his! YOU ARE THE MAN PAT!

[jaredmus]

Glad to see you had a good time at the arnold. They really need to put this in a bigger spot, it gets so crowded in that expo

[happydude101]

*pokes head in*

Yep, still f@#$ing crazy sessions and great info. Not surprised.

[NaturalPursuit]

Glad to see you had a good time at the arnold. They really need to put this in a bigger spot, it gets so crowded in that expo

I did! And I agree..its to that point haha

*pokes head in*

Yep, still f@#$ing crazy sessions and great info. Not surprised.

MY MAN! HAHA! Welcome back to the boards

[NaturalPursuit]

[NaturalPursuit]

Day 1: Legs/Arms (Quad Primary, 1-8 rep range)

***Lowerbody PAP Warm up***
-leg extensions until 10/10 contraction
-leg curls until 10/10 contraction
-calf raise until 10/10 contraction
-abductor until 10/10 contraction

ITS NOT OVER UNTIL I F#$KIN WIN!!!

High Bar Back Squats
***Warm up sets***
Bar x 1
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
***Working sets***
Singles
500 x 1
500 x 1
Slight Pause + chains
405 + 100 lbs of chains (4) x 1
405 + 100 lbs of chains (4) x 1

505 TOTAL WITH CHAINS?! THATS THE INSANITY YOU'LL NEVER CREATE!!!

Sumo Deadlifts
***Warm up sets***
Bar x 1
135 x 1
225 x 1
315 x 1
405 x 1
495 x 1
***Working sets***
495 + 50 lbs of chains (2) x 1
495 + 100 lbs of chains (4) x 1

595 FOR F#$KING SPEED WORK?!?!?! I WONT BE STOPPED!!! I CANT BE STOPPED!!!

Hack Squat: 1 set of 4-8 reps
Close stance w/ hard peak contraction
4 plates + 25 x 4

***switch from squat/deadlift shoes to VIBRAMS***

Accessory Tom Platz Leg press: 1 set to complete muscular failure
8 plates x 4m 30s

BLEED MOTHERF#$KER!!!

Leg press calf press: 3 sets of 4-8 reps utilizing a 4:0:2:0 Tempo
10 plates + 35 x 5
10 plates + 35 x 5
10 plates + 35 x 5

Seated calf press: 3 sets of 2-6 reps utilizing a 4:0:2:0 Tempo
90 ps x 3
90 ps x 3
90 ps x 3

MORE WEIGHT!!! MORE TENSION!!!

Tension Reps: laying leg curl: 3 sets to failure between 4-8 reps
In Hip Extension (4:2:4:2 Tempo)
60 x 6
60 x 6
60 x 6

Uni-Lateral Tension Reps: leg extension (toes straight): 3 sets to failure between 4-8 reps
4:2:4:2 Tempo
90 x 6
90 x 6
90 x 6

***Full lowerbody iso-contraction squeezing as hard as possible (26s)***

THIS WONT BE THE LAST TIME I'LL BLEED!!!

***transitional activation***
1. BeastFitness single arm Tricep activation: 1 set until 10/10 contraction
2. BeastFitness single arm bicep activation: 1 set until 10/10 contraction

Wide Grip EZ bar preacher curl ss high wide cable bar curls: 3 sets of 4-8 reps
BPAK Opposite side of bench
20 ps x 6 into 50 x 8
20 ps x 6 into 50 x 8
20 ps x 6 into 50 x 8

Single arm overhand cable pressdown: 3 sets
30 x 8
30 x 8
35 x 4

I KNOW WHAT NEEDS TO BE DONE AND I F#$KIN DO IT!!!

Standing Alt DB curls: 3 sets
4:1:1:4 tempo
40's x 4
40's x 4
40's x 4

V Bar pressdowns: 4 sets
Bent over arms out in front
57.5 x 6
57.5 x 6
57.5 x 6
57.5 x 6

F#$K YOUR "SAFE" TRAINING! IF YOU DONT TRAIN INSANE YOU WONT HAVE AN INSANE PHYSIQUE! EASY. AS. F#$K.

K Style Forearm Cable Wrist Curl superset (seated normal ss laid back reverse): 3 sets timed into reps
55 x 42s into 25 x 10
55 x 42s into 25 x 10
55 x 42s into 25 x 10

V Bar cable curls: 3 sets
Paused reps
57.5 x 8
57.5 x 8
57.5 x 8

LET THE ANIMAL OUT. LET THE BEAST PLAY.

Single arm behind the head rope extensions: 3 sets of 6-10 reps
Paused
20 x 8
20 x 8
20 x 8

Overhand rope pressdown ss both arm supinating DB curls: 4 set constant circuit of 6-10 reps
42.5 x 8 into 30's x 6
42.5 x 8 into 30's x 6
42.5 x 8 into 30's x 6
42.5 x 8 into 30's x 6

***Delt Cell Swelling***
Seated machine 50 x 120

***DC Extreme Stretching***
A1. triceps (70 lb DB x 50s)
A2. smith biceps above shoulder level (BW x 50s)

TEARIN THIS SH*T DOWN JUST SO I CAN BUILD IT BACK UP! STORY. OF. MY. F#$KING. LIFE…OUT F#$KING WORK!!!

Postworkout Cooldown
15 minutes Hydro Massage Table
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair

Later on During the Day
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[Kise92]

Nice workout and those deadlifts!!!! :O Brutal stuff

[NaturalPursuit]

Nice workout and those deadlifts!!!! :O Brutal stuff

Oh DUDE they felt great!

[Vytis]

Great workouts as always. How long are they typically?

[jpfaherty]

I deadlifted 135 today. Come at me bro