Rigit23's Journey to Mass, Strength, and ultimate power!

[Marauder63]

Haha I guess I'm just naturally strong. Intensity and a litte "angry music" will do that to ya

i should try that at least once ..intensity

bump for the crazy-ness of those lunges!
construction sites need to hire you to str8 break **** down

[Rigit23]

i wantz to see your hugeness

Possibly pics soon

i should try that at least once ..intensity

Haha. Intensity = win my friend.

bump for the crazy-ness of those lunges!
construction sites need to hire you to str8 break **** down

Hell yea brah! Check out my workout today!

[Rigit23]

Upper Power

Incline Dumbbell Bench
100x5
100x5
100x5
100x5

Incline Dumbbell Fly
55x10,8,6 (Rest-Pause Set)

Barbell Rows
235x5
240x5
240x5
245x5 PR!

Lat Pulldown
140x10,8,6 (Rest-Pause Set)

Dumbbell Shoulder Press
80x5
80x5
80x5
85x5 PR!

Bent-Over Lateral Raise
40x10,8,6 (Rest-Pause Set)

Skullcrushers
125x5
125x5
125x5
130x5

Rope Pulldown
130x10,8,6 (Rest-Pause Set)

Barbell Curl
105x5
105x5
105x5
110x5 PR!

One Arm Preacher Curl
35x10,8,6 (Rest-Pause Set)

Comments
What a way to end this cycle of exercises!

Inclines were straight ridiculous. I had someone help me get them in the starting position, but I was able to press them easily! Very proud of getting the 100's up for 5 each set!

Barbell rows were excellent as well. Exhausting but very hard for the back!

Shoulder presses finally started moving again! I was able to nail the 85's for a solid 5. The last rep was a little iffy but with a little spotter help I was able to get it.

Triceps were a little fatigued for some reason. I slept a little strange and for some reason they were a little sore today so I wasn't able to use optimal weight. None the less, still got some quality work in!

Biceps went very well! I definitely think this cycle of exercises have really shown the increase in size and strength for my Bi's. I can't wait for a whole other cycle!

I hope everyone's weekend was fantastic! Have a great day!

[Marauder63]

Awesome workout! the consistency is crazy as in being able to do 100's on incline each set. for the same reps! i do have a question however, in general and specificly barbell rows do you do any cheat reps or slow and controlled i find ill be able to do say..225x8 but only..6 reps or so are pretty good form the others i need help.

do you reccomend it or just to go down a tad? say to.. 215 or something.

[The Solution]

100's.. Incline
245 BB row..

GFH MIKE!

[MarkVI]

I can't come into your log anymore....everytime I do it makes me want to start a power/strength emphasis!

Great stuff bro.

[141455675]

Look I'm not even gonna single one move out......but serioussly 100's on incline and 85 press!?!?! and a 245 row. Mate you are a gun

This is the worst case of E-stats I have ever seen! LOL

frigin aye someones gonna have to injure you so we can catch up

[Rigit23]

Awesome workout! the consistency is crazy as in being able to do 100's on incline each set. for the same reps! i do have a question however, in general and specificly barbell rows do you do any cheat reps or slow and controlled i find ill be able to do say..225x8 but only..6 reps or so are pretty good form the others i need help.

do you reccomend it or just to go down a tad? say to.. 215 or something.

I think cheating is fine as long as you don't do it in excess. If you can do 6 solid reps on barbell rows and do 2 "cheat" reps by swinging the weight a little, I think thats fine. However, you have to be very careful, especially for the lower back.

100's.. Incline
245 BB row..

GFH MIKE!

you know it brah!

I can't come into your log anymore....everytime I do it makes me want to start a power/strength emphasis!

Great stuff bro.

I love it man! Strongest I've ever been!

Look I'm not even gonna single one move out......but serioussly 100's on incline and 85 press!?!?! and a 245 row. Mate you are a gun

Kicking ass and taking names my friend! Just doing work and killing it in the gym for all my bb.com folks to see!

This is the worst case of E-stats I have ever seen! LOL

frigin aye someones gonna have to injure you so we can catch up

LOL thanks man, at the rate you are going, you are going ot be outlifting me in several weeks!

[meyer23]

Possibly pics soon


!

yay!!

nice workout, the girlz must love your biceps cause of all those big curlz

your rows are really strong, back is a good point for you, how is the leg development going, i know you said you wanted to get them a good amount bigger, right?

[Rigit23]

Lower Power

Barbell Squat
295x5
310x5
310x5
310x5
315x5 SOLID PR!

Leg Extensions (Sporto Method)
170x10
180x10
180x10

SLDL
335x5
340x5
345x5 PR!

GHR
20x10
BWx8
BWx8

Lying Leg Curl
140x8,6,4 (Rest-Pause Set)

Standing Calve Raise (Sporto Method)
Intensity training.

Comments

WOOOWEE! KILLER workout today!

I finally did it! I squatted 315 for 5 reps with almost PERFECT form! TIS A GOOD DAY!

I only did 3 sets of SLDL because my back was hurting a little, but still nailed a new PR! Very satisifed with the progress I've made this cycle. I cannot wait until next one!

I've been planning out my exercises for next cycle and it looks like this:

Upper Power
Chest: ???
Aux: Dumbbell Flys

Back:????
Aux: Close Grip Pulldowns

Shoulders: Smith Machine Press
Aux: Reverse Pec-Deck

Triceps: Decline CGBP
Aux: V-Bar pushdown

Biceps: E-Z Bar Curls
Aux: Concentration Curls

Any advice for chest/back?

[The Solution]

Chest / Back is this aimed more for hypertorphy or power?

BB Bench (Both)
Deadlift (Power) / Lat Pulldown (hypertrophy)

Incline DB Press
Form of Row (T-Bar/BB/DB)

Dips
Pull-Up/Chin/Rack Chins

Cable Crossover/ Pec Deck
Another form of row, or Dumbbell Pullover


315 tis a good day, now eat me some damn sushi boii

[devo09]

You could try rack chins as your back power movement

[MarkVI]

My vote:

Back = V/T bar rows or Rack Chins
Chest = BB flat or Incline....


Or .... rediculously high weighted pushups?

[Rigit23]

Chest / Back is this aimed more for hypertorphy or power?

BB Bench (Both)
Deadlift (Power) / Lat Pulldown (hypertrophy)

Incline DB Press
Form of Row (T-Bar/BB/DB)

Dips
Pull-Up/Chin/Rack Chins

Cable Crossover/ Pec Deck
Another form of row, or Dumbbell Pullover


315 tis a good day, now eat me some damn sushi boii

I was talking about exercises for my Power day. Hypertrophy I'm all set with. I'm thinking Barbell bench, but in all honesty, I really don't trust that exercise for safety, especially heavy benching.

You could try rack chins as your back power movement

I'm thinking this as well. It may be difficult but I tihnk I can pull it off.

My vote:

Back = V/T bar rows or Rack Chins
Chest = BB flat or Incline....


Or .... rediculously high weighted pushups?

LOL. I think Rack Chins are going to win.

Chest is another story.....

[lorinelise]

Oh hey, nice squats I can do that too, ya know....315. No wait....135

[Sporto1633]

You could try rack chins as your back power movement

I recommend this as well - your back will EXPLODE!

True story...

Sporto

[The Solution]

Just grab a random dude around to spot you that looks like they half understand how to spot/bench and your good to go man.

x2 on Rack chins

[xquick]

damnnnn. shoulder presses will be at 100 by the end of hte year mike, easily. that is fooken awesome

big 3 plates on squats, makin tish happen at zoomass eh

[Rigit23]

Oh hey, nice squats I can do that too, ya know....315. No wait....135

Psh, same thing. All the numbers are the same at least!

I recommend this as well - your back will EXPLODE!

True story...

Sporto

Agreed. The only issue is getting the weight on for rack chins. I tried and failed again. I'm thinking about putting on a belt and adding weight that way. Like you would for dips. Any other advice?

Just grab a random dude around to spot you that looks like they half understand how to spot/bench and your good to go man.

x2 on Rack chins

What are you talking about haha? Spot me in what? Rack Chins?

damnnnn. shoulder presses will be at 100 by the end of hte year mike, easily. that is fooken awesome

big 3 plates on squats, makin tish happen at zoomass eh

That would be absolutely ridiculous. I'm not sure if thats practical, but I'll try my hardest for you!

[xquick]

hat would be absolutely ridiculous. I'm not sure if thats practical, but I'll try my hardest for you!

u can do it. 85s --> 100s in 2 months, definitely doable

[Rigit23]

Chest/Back Hypertrophy

Incline Dumbbell Press
85x10
90x10 Rep PR!
90x10
90x8

Smith Machine Bench Press
185x10
185x8
185x8
185x8

Low Cable Crossover
60x10
60x10
70x10

Dumbbell Fly
55x10
60x10
60x10

Rack Chins
BWx10
BWx10
BWx10

Bent-Over Barbell Rows
195x10
195x10
200x10 Rep pr!

T-Bar Rows
4 platesx10
4 platesx10
4 platesx10

Wide Grip Lat Pulldown
160x10
160x10
160x10

Seated Cable Row
(Done with long bar)
170x10
170x10
170x10

Comments
Excellent workout today!

Two major things:

1. This workout truly shows the power of this routine. If you remember, before I got to college I could barely get the 80's up for 8 on incline. After 5 weeks or so I am able to bust out the 90's for 10 solid reps. Absolutely outstanding.

2. Rack Chins are giving me trouble. I can't seem to balance the weight on my lap and I don't have anyone to help me. Any ideas? I was thinking about using a weight belt and just strapping weight on to that bad boy

Have a great day guys!

[The Solution]

Try using DB's and stack them like tommy does, or place a bar across your lap with the weight on it to stablise it. Try not jerking your pelvis throughout the motion Mike.

Great work, and the weight is massive.

[Rigit23]

Just cuz I love you guys

[The Solution]

Bro, you are a DAMN lean 168. Look at that bicep Peak.. WOO WEE!

back for what we could see looked solid , im sure a lat spread would do some harm. Awesome stuff dude. You have found the formula now keep at it.

lookin great brada!!!!!!

thanks for the vid..... fap

[meyer23]

....nice bod(no homo)

lookin big and lean broseph, hope teh college life is treatin ya good

[Rigit23]

Shoulders/Arms Hypertrophy

Smith Machine Presses
155x10
165x8
165x8
165x8 ---> 95x10

Side Cable Raise
30x10
35x10
35x10
40x10 --->20x10

Incline Braced Rear Raise
15x10
25x10
25x10

Bent Over Cable Raise
30x10
40x10
40x10

V-bar Pressdown
190x10 PR!
180x10
180x8

Dips
bw+55x10
bw+55x10
bw+60x10

Rope Pulldown
120x10
120x10

Skullcrushers
(Done EXTREMELY slowly)
100x10
100x10
100x10

E-Z Bar Curls
(Very Slow Negative)
90x10
90x10
90x10

Incline Curl
35x10
35x10
35x10

Concentration Curl
30x10
30x10
30x10

Comments
Although the weights aren't amazing by any means, this is one of the greatest workouts of this school year!

The pump was insane and I really felt dead afterwards! I focused on the negative and slowed down all my reps for maximum contraction. i think I'm going to keep doing this.

Check out teh vid

[The Solution]

Video and Numbers say it all. You were meant for this split, and your diet is giving you exactly what you want Big guy. Its good to know you found the formula that brings you want you want. Lean in the off season but still gaining a hell of a lot of strength. Keep up the good work.