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  1. #5431
    Infinite Goals kconnell's Avatar
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    Thursday December 27, 2018 - Back and Biceps

    8.5 hours sleep. !!!!!

    30 minutes aerobics

    Rotator Cuff Exercises
    SKIPPED

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    15-11-9,12-9-8,8-7-8 x 95-70-55 - up next
    T-Bar Rows
    12-8,8-7,8-8 x 80-45

    Stretch Between

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-8,8-7,7,6 x 30-20
    Cable E-Z Curl
    14-6-6,7-7-7,7-6-6 x 45-35-25

    Farmers Walk
    70 seconds x 70 x 1 set

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating
    --------------------------------------------------------------
    Available as a rep
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  2. #5432
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by JohnButz View Post
    That is outstanding Keith!
    Thanks. Without a partner I gotta do what I can. Even with the odd times my wife comes out here I wouldn’t be able to get her to spot or do forced reps.

    I’m planning on increasing weight used for a couple of weeks and then I’ll have to be off a week cause of a planned solo trip to see family.
    Last edited by kconnell; 12-28-2018 at 09:13 AM.
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  3. #5433
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Friday December 28, 2018 - Chest, Triceps & Delts

    Slept 7.5 hours

    35 minutes aerobics

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 15 x 35

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    25-12,14-10,10-10 x 80-55
    — UP 10 on both
    Rope Triceps Pushdown
    14-10,10-10,10-7 x 70-55
    — UP 10 on last one

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-10,10-8,8-6 x 30-20
    - UP 10 each
    Cable Upright Row
    12-10,10-8,8-6 x 70-55
    Face Pulls ADDED......
    14-11,10-10,9-10. 80-55

    --
    Ab Coaster straight, 5 sec rest
    20-17–12

    [b]Hypetextensions [:b]
    15,14 straight, alternating
    --------------------------------------------------------------
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  4. #5434
    Registered User JohnButz's Avatar
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    12.28.2018

    Training:

    Pull-ups
    BWx22,16,14,13,13

    alt with

    Dips
    BWx25,25,25,25,25

    Then just a few light OHP
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  5. #5435
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    Training:

    Pull-ups
    BWx22,16,14,13,13

    alt with

    Dips
    BWx25,25,25,25,25

    Then just a few light OHP
    Did you get a good pump supersetting?
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  6. #5436
    Infinite Goals kconnell's Avatar
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    Saturday December 29, 2018 - Legs

    Slept 5.5 hours

    30 minutes aerobics

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-9,12-8,9-8 x 160-130
    Nautilus Lying Leg Curl
    13,9,8 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-8,8-7,9-6 x 110-80- UP next time
    Nautilus Leg Press
    10-8-8,8-8-6,8-8-8 x 140-110-90
    UP 10 on all

    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    10-8-6,8-5-5,8-6-4 x 150-120-100
    UP 10 on all
    Seated Calf
    11-8,7-7,7-6 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12


    ——
    Added weight for every set for leg press and calf press. Went up in reps on virtually all others.

    My legs just tingle.
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  7. #5437
    happy NoCarbsNoSugar's Avatar
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    Originally Posted by JohnButz View Post
    Training:

    Pull-ups
    BWx22,16,14,13,13

    alt with

    Dips
    BWx25,25,25,25,25

    Then just a few light OHP
    Did you do this at home? I would like to improve my pull-ups, but I use one of those IronGym door thingies and I don't like it very much because I have to bend my knees. There is a tall bar at the park near my house, and for some odd reason, being up in the air legs stretched long, my pull-ups seem a bit easier to get done.

    Thinking of some fixture for my small backyard this summer, that would allow me to get some pull-ups done, with my body high enough in the air so that my legs are straight.
    Reply With Quote

  8. #5438
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
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    Originally Posted by kconnell View Post
    Did you get a good pump supersetting?
    Sure did!

    Originally Posted by kconnell View Post
    Saturday December 29, 2018 - Legs

    Slept 5.5 hours

    30 minutes aerobics

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-9,12-8,9-8 x 160-130
    Nautilus Lying Leg Curl
    13,9,8 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-8,8-7,9-6 x 110-80- UP next time
    Nautilus Leg Press
    10-8-8,8-8-6,8-8-8 x 140-110-90
    UP 10 on all

    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    10-8-6,8-5-5,8-6-4 x 150-120-100
    UP 10 on all
    Seated Calf
    11-8,7-7,7-6 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12


    ——
    Added weight for every set for leg press and calf press. Went up in reps on virtually all others.

    My legs just tingle.
    Nice work! New stimuli + progression= new growth.

    Originally Posted by NoCarbsNoSugar View Post
    Did you do this at home? I would like to improve my pull-ups, but I use one of those IronGym door thingies and I don't like it very much because I have to bend my knees. There is a tall bar at the park near my house, and for some odd reason, being up in the air legs stretched long, my pull-ups seem a bit easier to get done.

    Thinking of some fixture for my small backyard this summer, that would allow me to get some pull-ups done, with my body high enough in the air so that my legs are straight.
    Yep, these are done at home in my basement in my power rack. I agree, I'm always able to push out a couple extra reps from a platform in which I have to hang in the air. My rack is not secured and there is some give, so it does amp up the level of difficulty ever so slightly.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  9. #5439
    Registered User JohnButz's Avatar
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    Location: Latrobe, Pennsylvania, United States
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    12.30.2018

    Finishing this week off with a 20-minute intra-city run. I wasn't sure whether I was going to do a gym workout or cardio/conditioning, but decided on the latter.
    Pretty cold out there this morning, but not unbearable. It is supposed to jump up to *60 tomorrow
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  10. #5440
    Infinite Goals kconnell's Avatar
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    Monday December 31, 2018 - Back and Biceps

    7.5 hours sleep.

    20 minutes aerobics

    Rotator Cuff Exercises

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    15-12-12,11-11-11,10-10-10 x 100-75-60 - up next
    Up 5 on each
    T-Bar Rows
    8-8,8-8,8-8 x 80-55
    Up 5 on last sets
    Negative Chins
    5,3,4
    Added negative chins

    Stretch Between

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    16-10,9-8,8-7 x 30-20
    Cable E-Z Curl
    13-9-9,10-8-8,8-8-8 x 50-40-30
    Up 5 on each

    Farmers Walk
    70 seconds x 70 x 1 set

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating
    --------------------------------------------------------------
    Available as a rep
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  11. #5441
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    Monday December 31, 2018 - Back and Biceps

    7.5 hours sleep.

    20 minutes aerobics

    Rotator Cuff Exercises

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    15-12-12,11-11-11,10-10-10 x 100-75-60 - up next
    Up 5 on each
    T-Bar Rows
    8-8,8-8,8-8 x 80-55
    Up 5 on last sets
    Negative Chins
    5,3,4
    Added negative chins

    Stretch Between

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    16-10,9-8,8-7 x 30-20
    Cable E-Z Curl
    13-9-9,10-8-8,8-8-8 x 50-40-30
    Up 5 on each

    Farmers Walk
    70 seconds x 70 x 1 set

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating
    Nice work Brother! How did those chins go? Happy New Year!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  12. #5442
    Registered User JohnButz's Avatar
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    12.31.2018 Full Body

    Training:

    Pull-ups
    BWx3
    BW+10x3
    BW+20x3
    BW+20x3
    BW+20x3
    BW+20x3
    BW+20x3
    BW+20x3

    Dips
    BWx3
    BW+25x3
    BW+50x3
    BW+50x3
    BW+50x3
    BW+50x3
    BW+50x3
    BW+50x3

    Squat
    65x5
    80x5
    100x5
    115x5
    130x5

    Bench
    60x5
    75x5
    90x5
    105x5
    120x5

    Cleans
    45x5
    55x5
    65x5
    75x5
    85x5

    Ring Dips
    BWx1

    NG Ring Pull-ups
    BWx1

    Full body this morning. Revisiting an experiment combining full body and high frequency work on a couple movements. As of this writing, I'm planning on adding one rep of ring dips & neutral grip pull-ups each day (today, one of each, tomorrow two etc.) Eventually, I'll have to break it into sets as I want to stay far, far away from any strain or failure. BW is up to 144 (morning weight) thanks to access to quality protein.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  13. #5443
    Registered User JohnButz's Avatar
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    1.1.2019

    Happy New Year!

    Went down to the basement and did:

    Ring Dips BWx2
    NG Ring Pull-ups BWx2

    Then, out for a 20 minute run through the city. Very quiet today, not like the build up to the holidays. Very good session. I forgot how much pasta & polenta the night before can aid in a run.

    Nutrition:

    Calories 3,166 Carbs 236 Fat 103 Protein 139
    Last edited by JohnButz; 01-03-2019 at 06:55 AM.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  14. #5444
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    Nice work Brother! How did those chins go? Happy New Year!
    Oh those were ‘finishing touch killers’!!

    Happy New Year John!
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  15. #5445
    Infinite Goals kconnell's Avatar
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    Tuesday January 1, 2019 - Chest, Triceps & Delts

    Slept 5.5 hours. No I didn’t stay up just to ‘ring in the new year’ but there a lot of fireworks and gunfire so it took me a while to get to sleep.

    15 minutes aerobics

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 15 x 35

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-14-10,14-10-8,10-8-8 x 90-70-45
    — UP 10-15 on both. Added 3rd
    Rope Triceps Pushdown
    14-10,10-8,10-8 x 80-65
    — UP 10 on both
    Kneeling Cable Tri Extension
    6, 5, 5 - Added

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-11,12-8,10-8 x 30-20
    Cable Upright Row
    11-9,12-8,10-8 x 80-65
    Up 10 each
    Face Pulls
    16, 13, 12 x 80 (drop next time)
    Standing Calf Shrugs
    15, 12, 14 - UP 25 next time
    --
    Ab Coaster straight, 5 sec rest
    20-17–12

    [b]Hypetextensions [:b]
    15,14 straight, alternating
    Last edited by kconnell; 01-01-2019 at 09:13 PM.
    --------------------------------------------------------------
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  16. #5446
    Infinite Goals kconnell's Avatar
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    The engineer in me has the best of me. I took the covers off both Nautilus machines to thoroughly clean the dust and grime since 1973. Painted more of it and figured how to tighten the bent-leg lying leg curl.
    --------------------------------------------------------------
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  17. #5447
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    The engineer in me has the best of me. I took the covers off both Nautilus machines to thoroughly clean the dust and grime since 1973. Painted more of it and figured how to tighten the bent-leg lying leg curl.
    Awesome! Post up some new pics of it when you can.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  18. #5448
    Infinite Goals kconnell's Avatar
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    Wednesday January 3, 2019 - Legs

    Slept 7+1=8 hours

    No aerobics. Finished cleaning the gunk off the new equipment and partially put it back together enough to workout.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-9,12-8,9-8 x 160-130
    Nautilus Lying Leg Curl
    14,9,10 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-8,11-7,9-8 x 110-80- UP 10 each
    Nautilus Leg Press
    11-10-10,9-8-8,8-8-8 x 150-120-100

    I was quite ‘spent’. Just rested 15 minutes sitting on the Leg Extension station.


    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    11-8-8,9-8-6,8-6-4 x 150-120-100
    Seated Calf
    12-8,8-8,7-6 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12


    ——
    This is the hardest I’ve worked out for a while. Even more than ANY of 2018.
    --------------------------------------------------------------
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  19. #5449
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    Wednesday January 3, 2019 - Legs

    Slept 7+1=8 hours

    No aerobics. Finished cleaning the gunk off the new equipment and partially put it back together enough to workout.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-9,12-8,9-8 x 160-130
    Nautilus Lying Leg Curl
    14,9,10 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-8,11-7,9-8 x 110-80- UP 10 each
    Nautilus Leg Press
    11-10-10,9-8-8,8-8-8 x 150-120-100

    I was quite ‘spent’. Just rested 15 minutes sitting on the Leg Extension station.


    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    11-8-8,9-8-6,8-6-4 x 150-120-100
    Seated Calf
    12-8,8-8,7-6 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12


    ——
    This is the hardest I’ve worked out for a while. Even more than ANY of 2018.
    That sounds intense and a great way to ring in the new year!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  20. #5450
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    1.2.2019

    Training:

    Pull-ups
    BW+15x10,10,10

    alt with

    Dips
    BW+30x10,10,10

    Squat
    65x5
    80x5
    100x5
    115x5

    Incline Bench
    70x5
    85x5
    100x5
    115x5

    Deads
    120x5
    145x5
    165x5
    190x5

    Ring Dips
    BWx3

    NG Ring Pull-ups
    BWx3

    Nutrition:

    Calories 3,496 Carbs 255 Fat 131 Protein 148
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  21. #5451
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    That sounds intense and a great way to ring in the new year!
    Thanks. It is. I’ve been reading more about Mike Mentzer and his training since I got this new equipment. Figured it was a logical progression from what I was doing late last year to more it a HIT/HIIt philosophy. I don’t really subscribe to the ‘hardgainer’ (1-set per bodypart) mantra. I need more sets for a pump but these extended sets produce a great burn and thoroughly exhaust the muscles. Upping the weights as well. The problem will be that trip in a week. I’ll have to come back and drop back for one workout each of the split.

    Rep cadence is not quite Mike’s 4-2-4, but more like 3-2-3. It still emphasizes strict control and a squeeze at the max contraction. Also, at the end Mike was a 1-set believer. I guess it may have been Arthur Jones that likes more sets.

    Originally Posted by JohnButz View Post
    Training:

    Pull-ups
    BW+15x10,10,10

    alt with

    Dips
    BW+30x10,10,10

    Squat
    65x5
    80x5
    100x5
    115x5

    Incline Bench
    70x5
    85x5
    100x5
    115x5

    Deads
    120x5
    145x5
    165x5
    190x5

    Ring Dips
    BWx3

    NG Ring Pull-ups
    BWx3

    Nutrition:

    Calories 3,496 Carbs 255 Fat 131 Protein 148
    Awesome! Must’ve found some extra time!
    Last edited by kconnell; 01-03-2019 at 09:43 AM.
    --------------------------------------------------------------
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    Thursday January 3, 2019 - Back and Biceps

    4.5 hours sleep.

    50 minutes aerobics including a 14:25 mile on the elliptical

    Rotator Cuff Exercises-SKIPPED

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-10-10,10-8-8,9-7-7 x 115-90-70
    Up 10-15 on each
    T-Bar Rows
    9-8,8-8,8-8 x 80-55
    Negative Chins
    5,4,4


    Stretch Between ~8 seconds each

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-10,10-9,9-8 x 30-20
    Cable E-Z Curl
    14-10-9,10-8-8,8-8-8 x 50-40-30


    Farmers Walk
    60-60 seconds x 70-50
    — Added a drop on Farmers

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating
    --------------------------------------------------------------
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  23. #5453
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    Thanks. It is. I’ve been reading more about Mike Mentzer and his training since I got this new equipment. Figured it was a logical progression from what I was doing late last year to more it a HIT/HIIt philosophy. I don’t really subscribe to the ‘hardgainer’ (1-set per bodypart) mantra. I need more sets for a pump but these extended sets produce a great burn and thoroughly exhaust the muscles. Upping the weights as well. The problem will be that trip in a week. I’ll have to come back and drop back for one workout each of the split.

    Rep cadence is not quite Mike’s 4-2-4, but more like 3-2-3. It still emphasizes strict control and a squeeze at the max contraction. Also, at the end Mike was a 1-set believer. I guess it may have been Arthur Jones that likes more sets.



    Awesome! Must’ve found some extra time!
    Very cool! I've read a bit about the Mentzer approach, also Yates, who employed a similar philosophy. I like the notion of the intensity/focus that one can unleash on one set, but like you see the value in volume. Doggcrapp is another with the rest/pause that is interesting. Where are you going for your trip Brother?
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  24. #5454
    happy NoCarbsNoSugar's Avatar
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    Jelly on them pull-ups and dips, John!
    Reply With Quote

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    Originally Posted by NoCarbsNoSugar View Post
    Jelly on them pull-ups and dips, John!
    Thanks Brother!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  26. #5456
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    1.3.2019

    Woke to a morning BW of 144. Busy day ahead, I really wanted to get a run in, but my time was limited, so I decided on a quick farmers walk medley.

    Training:
    Farmers Walks
    85's x 120,100,80,80,80 FT.

    Ring Dips
    BWx4

    NG Ring Pull-ups
    BWx4

    Calories 3,332 Carbs 256 Fat 136 Protein 147
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  27. #5457
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    Originally Posted by JohnButz View Post
    Very cool! I've read a bit about the Mentzer approach, also Yates, who employed a similar philosophy. I like the notion of the intensity/focus that one can unleash on one set, but like you see the value in volume. Doggcrapp is another with the rest/pause that is interesting. Where are you going for your trip Brother?
    Yates was trained by Mentzer once he stagnated doing volume (basics of his size), but for his first Olympia win Mentzer trained him.

    My trip is back to Texas to see/help my sister. She’s not doing well. Long story on her part. Also I’ll see a few friends and other family members.
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    Friday January 4, 2019 - Chest, Triceps & Delts

    Slept 5.5 hours.

    No aerobics

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    18, 15 x 35

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    21-14-10,15-10-8,10-8-8 x 90-70-55
    Up 10 on last
    Rope Triceps Pushdown
    14-10,10-8,10-8 x 80-65
    Kneeling Cable Tri Extension
    6, 5, 5

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-11,12-8,10-8 x 30-20
    Cable Upright Row
    11-9,12-8,10-8 x 80-65
    Face Pulls
    14-10,12-8,10-8 x 80-65
    Standing Calf Shrugs
    10, 10, 5 x 90 - UP 25
    --
    Ab Coaster straight, 5 sec rest
    20-17–12

    [b]Hypetextensions [:b]
    15,14 straight, alternating
    --------------------------------------------------------------
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  29. #5459
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    Originally Posted by JohnButz View Post
    I really wanted to get a run in
    how long is your typical run?
    love running but I have a moody knee, so I have to work around that
    I usually take very long walks instead, mostly in the summer
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  30. #5460
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    Originally Posted by NoCarbsNoSugar View Post
    how long is your typical run?
    love running but I have a moody knee, so I have to work around that
    I usually take very long walks instead, mostly in the summer
    I've been just going out for 20 minutes on the in-between days. Usually hit right about 2.5 miles.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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