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

**triplewhammy** · 03-22-2013, 12:37 PM

Originally Posted by The Solution

Like i said above.. lets relate this to a squat.

If you move your knee 1/2 an inch, are you really stimulating your quads/hamstrings.
Are you really doing the SAME thing regarding your back when you move your elbows and dont even retract your scapula?

Think about this for 2 seconds and look at the big picture Alex.. Devils is not gonna sit here and BS you man. Like i said.. think about what your talking about for 2 seconds. If you do a lat pulldown if you move the pulley not even an inch are you really hitting your lats?

A DB Row, you just move it an inch on the way down and dont even let your scapula or back fully retract are you really working the muscle?

^^^ This about these and then look back at what you are writing.

LOL I wondered why you were asking for a vid of my 7-plate Corner Rows. If you've seen my "Back in Business" video, you know my form is legit no worries

I will get a vid at some point though...

**NaturalPursuit** · 03-25-2013, 01:47 PM

Smolov Sr - Week 1 - Day 1
"...no boundaries...no limits...Is this real life?"

Warm ups:
-40 total rep pullups
-Rotator cuff dbs- 1 set of 20-30 reps
10 x 30
-Db goblet squats- 1 set of 20-30 reps
20 x 20

warmed up...feelin READY. FOR. WAR.

Squats
305 x 9
305 x 9
305 x 9
305 x 9

clock work...EASY stuff...LETS PUSH IT!

Bench
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6

BLOWING up through these reps! COME ON! I WANNA BUUUURN!!!

DB Side Laterals- 3 sets of 8-12 reps
60 x 8
60 x 8
60 x 8

delt striations at 190 lbs?...YEAH...completely SH*T...GOTTA. IMPROVE...WILL. IMPROVE.

Pec Deck Rear Delts (palms facing out)- 3 sets of 8-12 reps
105 x 10
105 x 10
105 x 10

...day 1 of Smolov Sr...CRUSHED...the next couple weeks of Smolov Sr WILL. BE. EPIC...

**TakedaShingen** · 03-25-2013, 02:01 PM

305x9x4?

What in the effff is even happening in here lol?

**NaturalPursuit** · 03-25-2013, 02:08 PM

Originally Posted by TakedaShingen

305x9x4?

What in the effff is even happening in here lol?

Yeah Smolov begins at such a low weight...felt awkward not squatting over 315 lol

BUT it will be harder!

**jpfaherty** · 03-25-2013, 03:40 PM

Originally Posted by NaturalPursuit

Yeah Smolov begins at such a low weight...felt awkward not squatting over 315 lol

BUT it will be harder!

LOL - Yes it will.

Day 7,8,11 and 12 can suck one!

**fittofattofit** · 03-25-2013, 11:00 PM

Originally Posted by NaturalPursuit

Yeah Smolov begins at such a low weight...felt awkward not squatting over 315 lol

BUT it will be harder!

I wish I thought that 305 x 9 was way too light

**NaturalPursuit** · 03-26-2013, 03:58 AM

Core Fury Vlog Day 2 - Smolov Sr Day 1

**TakedaShingen** · 03-26-2013, 06:14 AM

Originally Posted by NaturalPursuit

Core Fury Vlog Day 2 - Smolov Sr Day 1

How you liking Xtend?

I'm using Massport at the moment, but I'm on the lookout for other effective and cost-effective products for intra and post workout.

**The Solution** · 03-26-2013, 08:08 AM

Originally Posted by TakedaShingen

How you liking Xtend?

I'm using Massport at the moment, but I'm on the lookout for other effective and cost-effective products for intra and post workout.

Xtend is one of the most popular on the market period for intra-workout
Id highly suggest Cellucor Cor Performance BCAA too because it has 4g of CM and 3g of BA + HICA (a leucine activator) kind of a beefed up Xtend in a sense.
other good ones are Modern BCAA, Recover Pro by AI (just basic BCAA), CORE ABC (2.5g CM/BA + 10g BCAA)

all solid options.

**TakedaShingen** · 03-26-2013, 08:16 AM

Originally Posted by The Solution

Xtend is one of the most popular on the market period for intra-workout
Id highly suggest Cellucor Cor Performance BCAA too because it has 4g of CM and 3g of BA + HICA (a leucine activator) kind of a beefed up Xtend in a sense.
other good ones are Modern BCAA, Recover Pro by AI (just basic BCAA), CORE ABC (2.5g CM/BA + 10g BCAA)

all solid options.

I've actually been eyeing up the COR Performance BCAAs. Maybe I'll pull the trigger.

I finally got my back order Cinnamon Swirl COR Protein in : )
Been cooking all over the place with it. Cinnamon swirl carrot cake with black cherry yogurt icing coated in crushed almonds, cinnamon swirl bread, and al sorts of goodies. Good stuff!!!

**The Solution** · 03-26-2013, 08:17 AM

Originally Posted by TakedaShingen

I've actually been eyeing up the COR Performance BCAAs. Maybe I'll pull the trigger.

I finally got my back order Cinnamon Swirl COR Protein in : )
Been cooking all over the place with it. Cinnamon swirl carrot cake with black cherry yogurt icing coated in crushed almonds, cinnamon swirl bread, and al sorts of goodies. Good stuff!!!

Patience is a virtue, if you ever get time and want to do a review in the store (bb.com) or in the product-review section. WOuld be dope to hear what you have to say

http://forum.bodybuilding.com/forumdisplay.php?f=30

you can see some other reviews in there.

Tropical Punch/Watermelon are the big sellers for the BCAA IMO.. Lemon Lime tasted like gatorade, but the TP is ballin!

**DoubleDaysBen** · 03-26-2013, 09:36 AM

Originally Posted by TakedaShingen

I've actually been eyeing up the COR Performance BCAAs. Maybe I'll pull the trigger.

I finally got my back order Cinnamon Swirl COR Protein in : )
Been cooking all over the place with it. Cinnamon swirl carrot cake with black cherry yogurt icing coated in crushed almonds, cinnamon swirl bread, and al sorts of goodies. Good stuff!!!

You can't describe something that sounds soo delicious without food porn pics. That's just rude sir!

**ShadowWolfe** · 03-27-2013, 07:51 AM

Im liking iForce compete for intra, tastes pretty awesome.

**NaturalPursuit** · 03-29-2013, 05:35 AM

...you wanna get a little insane?...KEEP READING...walked into the gym EVERY.DAY. this week with INTENSITY BOILING IN MY BLOOD!!!...3...2...1...

Smolov Sr - Week 1 - Day 3
Warm ups:
-40 total rep pullups
-Rotator cuff dbs- 1 set of 20-30 reps
-Db goblet squats- 1 set of 20-30 reps

entire body is FULL of blood...LETZ SLAY THIS SHYT!!!

Squats
325 x 7
325 x 7
325 x 7
325 x 7
325 x 7

HA...laughable sets! GETTIN JACKED!

Bench
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

time to WORK. THESE. DELTZZZZZ...try and keep up with me...you'll break and quit...I'LL NEVER STOP PUSHING THE LIMITS!!!

DB Side Laterals- 3 sets of 8-12 reps
60 x 10
60 x 10
60 x 10

Pec Deck Rear Delts (palms facing out)- 3 sets of 8-12 reps
105 x 12
105 x 12
105 x 12

__________________________________________________ ________________________

Smolov Sr - Week 1 - Day 5
Warm ups:
-40 total rep pullups
-Rotator cuff dbs- 1 set of 20-30 reps
-Db goblet squats- 1 set of 20-30 reps

by far my FAVORITE warm ups!...physically...and mentally...I AM MORE FOCUSED THAN EVER!!!

Squats
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5

KILLING THIS!!! COME ON!!! BODY IS ALREADY ADAPTING TO SQUATTING AND BENCHING SO FREQUENTLY!!! LOVE IT!!!

Bench
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4

EXPLODING this chest APART!!!

DB Side Laterals- 3 sets of 8-12 reps
60 x 12
60 x 12
60 x 12

wha???...working delts 3x per week after all that benching work?..."but alex, your gunna wear yourself out and not be able to finish!"...HA...WATCH. ME. SUCCEED.

Pec Deck Rear Delts (palms facing out)- 3 sets of 8-12 reps
115 x 8
115 x 8
115 x 8

...recovery time...strength...size...EVERYTHING CONTINUES TO INCREASE AND GET BETTER!!!...VOLUME.JUNKIE...

...quick little calf comparison shot since my last show...

inb4 excuses to not work harder

**TakedaShingen** · 03-29-2013, 07:02 AM

Originally Posted by NaturalPursuit

[B]

inb4 excuses to not work harder

I would never suggest things so silly.

I'm not impressed. Thought I was reading my grandma's physical therapy routibe there for a sec : )

Bring the ruckus, son!!!

**jpfaherty** · 03-29-2013, 07:08 AM

You're fckin text made me LOL yesterday. I wish it was today because yesterday was an off day. Still re-read it to get fired up today! You're the man hahaha.

**deltpecx** · 03-29-2013, 07:44 AM

Originally Posted by NaturalPursuit

...quick little calf comparison shot since my last show...

Nice Moo Baby!

**fittofattofit** · 03-29-2013, 09:49 PM

You are killing that sheiko Alex .... damn you that 345 x 5 x 7 is so easy for you

Every pic you are looking leaner --- lots of definition in those tris and rear delts and those calves are looking huge. What was the difference in calf size between the two pics (if you know)?

**The Solution** · 03-30-2013, 02:52 AM

You doing any bicep/tricep or other back work (Rows/Pulldowns) from the lack on the program for accessory work?

**NaturalPursuit** · 04-02-2013, 04:14 AM

UPDATE - Core Fury, Smolov SR, Anavite and Joint Fixx STACK

**NaturalPursuit** · 04-02-2013, 04:25 AM

160 lbs VS 190 lbs - About 10 Month Difference

**Devils** · 04-02-2013, 06:47 AM

Originally Posted by NaturalPursuit

160 lbs VS 190 lbs - About 10 Month Difference

Strong singlet progress

**fittofattofit** · 04-03-2013, 01:15 AM

Originally Posted by NaturalPursuit

160 lbs VS 190 lbs - About 10 Month Difference

You've still got plenty of cuts so that looks like a good 25-30lbs of muscle gained. Great initial bulking and a great job recomping over the last few months

**NaturalPursuit** · 04-04-2013, 01:30 AM

Originally Posted by Devils

Strong singlet progress

Originally Posted by fittofattofit

You've still got plenty of cuts so that looks like a good 25-30lbs of muscle gained. Great initial bulking and a great job recomping over the last few months

Why thank you both

**NaturalPursuit** · 04-04-2013, 01:31 AM

Quick Smolov Sr Write Up

METHOD 1:
Monday: Smolov Squats + Smolov Jr Bench

Tuesday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 side lateral accessory movement, 1 rear delt accessory movement, 1 curling accessory movement

Wednesday: Smolov Squats + Smolov Jr Bench

Thursday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 side lateral accessory movement, 1 rear delt accessory movement, 1 curling accessory movement

Friday: Smolov Squats + Smolov Jr Bench

Saturday: Smolov Squats + Smolov Jr Bench

Sunday: REST

____________________________________________

METHOD 2:
Monday: Smolov Squats + Smolov Jr Bench + 1 side lateral accessory movement, 1 rear delt accessory movement

Tuesday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 curling accessory movement

Wednesday: Smolov Squats + Smolov Jr Bench + 1 side lateral accessory movement, 1 rear delt accessory movement

Thursday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 curling accessory movement

Friday: Smolov Squats + Smolov Jr Bench + 1 side lateral accessory movement, 1 rear delt accessory movement

Saturday: Smolov Squats + Smolov Jr Bench

Sunday: REST

____________________________________________

ADDITIONAL NOTES:
*Foam Rolling- post workout, pre workout on recovery days, and on rest day
*Recovery Days - keep rep range between 8-12 with a pause at peak contraction
*Absolutely no additional chest or triceps work

...and an explanation video is uploading to my youtube channel as well!

**fittofattofit** · 04-04-2013, 02:00 AM

Originally Posted by NaturalPursuit

Quick Smolov Sr Write Up

METHOD 1:
Monday: Smolov Squats + Smolov Jr Bench

Tuesday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 side lateral accessory movement, 1 rear delt accessory movement, 1 curling accessory movement

Wednesday: Smolov Squats + Smolov Jr Bench

Thursday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 side lateral accessory movement, 1 rear delt accessory movement, 1 curling accessory movement

Friday: Smolov Squats + Smolov Jr Bench

Saturday: Smolov Squats + Smolov Jr Bench

Sunday: REST

____________________________________________

METHOD 2:
Monday: Smolov Squats + Smolov Jr Bench + 1 side lateral accessory movement, 1 rear delt accessory movement

Tuesday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 curling accessory movement

Wednesday: Smolov Squats + Smolov Jr Bench + 1 side lateral accessory movement, 1 rear delt accessory movement

Thursday: Foam rolling, 2 pull accessory movements (rowing and pulldown), 1 curling accessory movement

Friday: Smolov Squats + Smolov Jr Bench + 1 side lateral accessory movement, 1 rear delt accessory movement

Saturday: Smolov Squats + Smolov Jr Bench

Sunday: REST

____________________________________________

ADDITIONAL NOTES:
*Foam Rolling- post workout, pre workout on recovery days, and on rest day
*Recovery Days - keep rep range between 8-12 with a pause at peak contraction
*Absolutely no additional chest or triceps work

...and an explanation video is uploading to my youtube channel as well!

The smolov squats and smolov junior bench will be a huge amount of work. You're going to make some big gains in strength but you're going to need plenty of food and recovery time .... hopefully you're managing to get more sleep these days
At least you've got a rest day in there Alex

**The Solution** · 04-04-2013, 02:31 AM

Originally Posted by NaturalPursuit

Why thank you both

Why thank you for the 4 a.m. wake up text message.. LOL

**TakedaShingen** · 04-04-2013, 03:26 AM

That's a lot of benchin and squattin right there. I found with the frequency of benching in 29, my form got really tight and I've never felt more comfortable under a bar. I imagine the same for you.

And I'm actually ok with the 4am wake-up. Gotta rise early if you're gonna get ish done.

**jpfaherty** · 04-04-2013, 04:54 AM

Originally Posted by The Solution

Why thank you for the 4 a.m. wake up text message.. LOL

LOL THIS! Kid is an animal. Lucky for me I'm already up at that time!

**TakedaShingen** · 04-04-2013, 05:41 AM

Originally Posted by jpfaherty

LOL THIS! Kid is an animal. Lucky for me I'm already up at that time!

I too, was awake. But, I was like, "Who the hell is blowin my **** up at 4am?" Lol.

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

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