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

[jaredmus]

seeing ya still diggin that katana

[NaturalPursuit]

seeing ya still diggin that katana

Its outta this world man! Best preworkout of all time in my honest opinion

[NaturalPursuit]

6 Upper Hypertrophy Day (Hybrid Cycle) (10-100 reps)
*Intraset stretch = 30 sec extreme stretch right into proceeding set until all sets are completed

UB Hybrid Warm Up
*Full ROM
*DB rear/side (10x10) switching every other set

-5 mins stepmill
-20 count hip openers
-hanging leg raises CTUT (22)
-22 close grip pullups into Dbs
-walking leg stretches
-22 close grip pullups into Dbs
-8 to 14 hip swings
-22 close grip pullups into Dbs
-close stance leg press 6 plates x 40
-22 close grip pullups into Dbs

IM HUNGRY FOR THE KILL...ITS FINALLY THAT TIME...THE TIME WHEN I DONT HAVE TO PRETEND...THE TIME WHEN I CAN BE ME...THE TIME WHEN THE MONSTER CAN COME OUT TO PLAY...I CAN FEEL THE BLOOD ABOUT TO POUR!!! IM HUNGRY FOR THE KILL!!!!!

CTUT Kikel BB bench press (constant contraction of chest throughout entire ROM, no pause at any point or set doesnt count)- 3-6 sets of 20-30 reps
170 x 20
170 x 20
170 x 20

Cable flys- 6 sets
Upper chest cable flys (20-30 reps)
15 x 24
15 x 24
15 x 24
Cable bear hugs w/intraset stretch (10-12 reps)
25 x 12
Extreme Stretch (30 s)
25 x 12
Extreme Stretch (30 s)
25 x 12
Extreme Stretch (30 s)

HEAR THE BEAST ROAR!!!! FEEL HIS POWER!!!!!

Pullups- 5 sets
Fully lengthened (10-12 reps, forced partials if needed)
(wide) +70 x 9
(wide) +70 x 9
Ultra wide AMAP Tight Form CTUT Pull ups (12-20 reps)
+25 x 15
AMAP Tight Form CTUT Pull ups
(wide) 0 x 38
(close) 0 x 40

Overhand K Style barbell rows- 6 sets
10-15 reps
335 x 13
335 x 13
30-50 reps
245 x 33
245 x 33
Kai Greene T bar rows (15-20 reps)
3 plates x 20
3 plates + 10 x 15

I WANT 405 FOR 30 REPS!!!!!! PUSH IT!!!

Fully shortened - Pulldowns to sternum (imagine throwing things as hard as possible down to your sides) w/intraset stretch- 3 sets of 10-30 reps
90 x 22
Extreme Stretch (30 s)
90 x 22
Extreme Stretch (30 s)
90 x 22
Extreme Stretch (30 s)

Side laterals- 6 sets
K Style (20-30 reps)
65 x 23
65 x 23
Single arm CJ style
35 x 20
40 x 15
Intent Insertion Point Reps (40-70 seconds flexing hard at bottom of every rep ARMS STRAIGHT)
(seconds) 15 x 42
(ML reps) 30 x 60

YOU THINK THATS INSANITY!?!? IT F&$KIN IS!!!! IT IS HARDCORE!!!!

Reverse pec deck- 4 sets
Palms down (20-30 reps)
105 x 25
105 x 25
Palms in slight pause at peak contraction (10-12 reps)
105 x 10
105 x 10

FLEXED REPS - Alt arm DB front raise w/intraset stretch (flex delts at bottom of every rep)- 3 sets of 12-20 reps
SF straight arm
(underhand) 20 x 9
Extreme Stretch (30 s)
(neutral) 20 x 9
Extreme Stretch (30 s)
(overhand) 20 x 9
Extreme Stretch (30 s)

GOING IN FOR THE KILL!!!!! STALKING MY PREY!!!!

Heavy machine cable triceps- 5 sets
1.5 reps shortened
35 x 10
35 x 10
Behind pulling from bottom
10 x 12
Extreme Stretch (30 s)
10 x 10
Extreme Stretch (30 s)
10 x 10
Extreme Stretch (30 s)

Reverse Db decline wrist curl ss cable- 3 sets of 10-50 reps
20 x 18 into 5 x 28
20 x 18 into 5 x 28
20 x 18 into 5 x 28

EVERY REP DEFINES WHO I AM!!! EVERY SECOND IS A STRUGGLE!!! ILL NEVER BACK DOWN!!!!!

DB wrist curls- 6 sets of 40-60 reps
Reverse
15 x 40
15 x 40
15 x 40
Normal
30 x 50
30 x 50
30 x 50

Curls- 6 sets
Cables singles underhand into overhand
10 x 40 into 5 x 23
10 x 40 into 5 x 23
SF Alt DB
(twisting) 30 x 10
(hammer) 30 x 14
(twisting) 30 x 10
(hammer) 30 x 14

IM CREATING MY OWN LEGACY!!!! MY LIFE IS ON MY TERMS!!! IM THE F@$KIN KING!!!!!

DB trap complex (shrug into lateral)- 3 sets
12-20 reps
30 x 12
30 x 12
20-30 reps
15 x 22

Hanging leg raises- 4 sets (3 drop sets)
Straight leg
0 x 36
0 x 26
Reverse crunch
0 x 9
0 x 9

FINISH STRONG!!! CRUSH IT HARDER!!! F@$KIN DESTROOOOY!!!!

Intent Reps - Standing rope crunch- 6 sets
Front Intent Reps (8-12 reps)
70 x 9
70 x 9
Side Intent Reps (8-12 reps)
70 x 9
70 x 9
Front speed reps (30-50 reps)
40 x 36
40 x 36

THATS HOW YOU GROW!!! THATS HOW ITS F&$KIN DONE!!!! BRING ON THE MOTHERF@$KIN GAINZ AND CRANK UP THE INTENSITY!!!!! IM A NEW BREED!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
I've been experimenting with nutrient flooding where basically you consume a large amount of micronutrients around your training where your body is placed under the most amount of stress. Its been showing some very interesting recovery increasings as well as energy output increasing! Besides that, my cloths have been fitting tighter in all the right places, most noticeable thighs (holds up my pants by my thighs as the waists are always too big), back/delts/chest/arms (shirts are a lot tighter around my torso and sleeves.) As always, Im happier than ever!!!

SUPPLEMENT LOGS

Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
Dosage: 1 scoop mixed with 8 oz water
Nutrient Timing: 25 mins pre workout
Mixability: 10/10
Taste: 8/10
Effectiveness (Energy/Pump/Focus): 12/10

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

How often you weighing in?

[NaturalPursuit]

How often you weighing in?

2x per week. If I would just to 1x per week I would most likely lose weight lol

[The Solution]

Must be nice to eat 2x refeed meals of pizza and 4000 kcals and lose weight.
Jelly.

[NaturalPursuit]

Must be nice to eat 2x refeed meals of pizza and 4000 kcals and lose weight.
Jelly.

Gotta do what it takes to grow not to rub it in or anything...but lately its been pizza+something else pretty calorically dense. It was 4500 cals a day + 2 large pizza a week and weight slightly kept dropping so I needed to add more in on those refeed days...can't imagine the total amount of cals I take in on refeed days...if I had to guess it might be as high as 8-10k per day

[wrkoutfrq]

Gotta do what it takes to grow not to rub it in or anything...but lately its been pizza+something else pretty calorically dense. It was 4500 cals a day + 2 large pizza a week and weight slightly kept dropping so I needed to add more in on those refeed days...can't imagine the total amount of cals I take in on refeed days...if I had to guess it might be as high as 8-10k per day

Would kill for that problem... brb gaining on ~2500 cals :/

[NaturalPursuit]

Would kill for that problem... brb gaining on ~2500 cals :/

All in good time bro!


BEAST FITNESS UPDATE

After having a lot of emails from people asking me exactly what Beast Fitness is, I got a quick website up to clearly explain what it is and who I am to offer any kind of advice! Hope that clears things up for all the people interested!

http://beastfitness101.wix.com/beastfitness

[The Solution]

Gotta do what it takes to grow not to rub it in or anything...but lately its been pizza+something else pretty calorically dense. It was 4500 cals a day + 2 large pizza a week and weight slightly kept dropping so I needed to add more in on those refeed days...can't imagine the total amount of cals I take in on refeed days...if I had to guess it might be as high as 8-10k per day

Kai Greene better step up his game

[NaturalPursuit]

Kai Greene better step up his game

Trying to beat everyone...natural...enhanced...i honestly dont give a f#$k...i plan on being so good it doesnt matter what other people do...my mentality is to beat em all!

[NaturalPursuit]

7 Weakpoint Day - Chest, Arms, Calves, Abs (Hybrid Cycle)

Specific Warmup:
-5 mins stepmill
-hip openers
-cable crunches 80 x 40
-db side laterals 30 x 30
-db rear delt flys 20 x 10
-close grip pullups x 30
-hip openers
-wide grip pulldowns 90 x 40

AS SOON AS I ENTER THE GYM IM A GOD, NO ONE CAN BEAT ME...I STOMP AROUND...STALK MY PREY...ZONE IN...AND FOCUS ON THE KILL...I WANT NOTHING MORE THAN TO BE IN THIS MOMENT...I WANT NOTHING MORE THAN TO F#$KING. DESTROY...YOU THINK MY LOG HAS PROVEN HOW INSANE I AM? YOU THINK MY DAILY WORKOUTS HAVE HAD A LOT OF INTENSITY?...THINK AGAIN!!! YOU HAVENT SEEN ANYTHING YET!!!!

**short rest periods under 60 seconds**

Supported Cable wrist curls- 4 sets of 10-30 reps
Pulling from top (pressure on inner side of hand)
(PU) 10 x 16
(PD) 25 x 26
(PU) 10 x 16
(PD) 25 x 26

Intent Reps - Close Grip Seated BB Shoulder Press- 3 sets of 15-20 reps
Target triceps > delts > upper chest partials
115 x 15
115 x 15
115 x 15

YOU THINK YOUR A CONQUEROR?!?! IM ALEXANDER YOUR NO ALEXANDER!!!

Intent Reps (back/elbows on wall) - Both arm supinating curls- 3 sets
15-20 reps
25 x 18
25 x 18
25 x 18

Tricep dips (forced partials if needed in order to progress every session)- AMSAP of 30 reps per only stop once you can't hit 30 reps per set
30
30
30
30
30
30
30
30
30
= 270 (9 sets of 30)

IF ANYONE F#$KS WITH ME I'LL F#$KIN KILL THEM!!! INTENSITY IS BOILING IN MY VEINZ!!!

High pec deck- 5 sets of 20-30 reps
Hands eye level
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

Alt DB curls- 4 sets of 4-10 reps
Hard squeeze at tops
50 x 4
50 x 3
50 x 3
50 x 3

MORE!!! IM THE IRON MIKE TYSON OF THE BODYBUILDING REALM!!! NO ONE CAN BEAT ME!!!

Single arm Overhead DB extensions- 4 sets of 4-10 reps
30 x 14
30 x 14
30 x 14
30 x 14

Pec deck fly- 5 sets of 8-12 reps
Straight arms
195 x 12
210 x 10
210 x 10
210 x 10
210 x 10

I CRAVE BLOOOOD!!!! I WANT MORE F#$KIN PAAAAIN!!!!

Single arm db preacher curls ss hammer- 3 sets of 20-30 reps
30 x 20 20
30 x 20 20
30 x 20 20

Other heavier machine SF Crossbody Single arm overhead extensions ss single rope pressdown- 3 sets if 20-30 reps
20 x 17 13
20 x 17 13
20 x 17 13

IM CHANNELING EVERY BIT OF ANGER WITHIN ME TO ANNIHILATE THIS WORKOUT!!! TO DECIMATE ANYTHING AND EVERYTHING IN MY PATH!!!

Heavy machine Non supported SF Arm - Cable forearm (SF)- 6 sets
Palms down (20-30 reps)
5 x 30
5 x 30
5 x 30
Palms up
25 x 20
25 x 20
25 x 20

Slow Tempo Cable superset - Underhand bar ss curl bar- 3 sets of 10-30 reps
Both arm
20 x 30 40
20 x 30 40
Single arm
10 x 20 30

NOT DONE!!! NO WHERE NEAR DONE!!!

ML Style Flex insertion - DB straight arm side laterals- 4 sets of 25-50 reps
35 x 50
35 x 50
35 x 50

Non Paused Seated calf press + NOS (10 second break between sets)- 5 sets
Toes straight (4-8 reps)
5 plates + 25 x 7
5 plates + 25 x 7
Toes out (6-10 reps)
4 plates + 25 x 9
4 plates + 25 x 9
Toes in
3 plates + 25 x 20

WORKS IN MY BLOOD!!! IM NOT STOPING TILL YOUR ON YOUR KNEES DEFEATED!!!

Speed Reps - Standing machine calf press + NOS (20 second break between sets)- 5 sets of 40-70 reps
Close Stance
(Toes Straight) 40 x 44
(Toes In) 40 x 44
Wide Stance
(Toes Straight) 40 x 44
(Toes In) 40 x 44
Paused Reps - Weighted stretch triple drop set
160 x 15
30 second weighted stretch
130 x 15
30 second weighted stretch
100 x 15
30 second weighted stretch
70 x 24
30 second weighted stretch

TIME TO DESTROOOOY!!! TIME TO KILLL!!! GTFO MY WAY!!! I LIVE FOR THIS!!! YOU COULDN'T HANDLE MY LIFE!!! YOU CANT KEEP UP!!!

Abs- 10 sets
Rope cable crunches (20-30 reps)
50 x 22
50 x 22
50 x 22
50 x 22
50 x 22
Hanging leg raises (8-12 reps)
+5 x 9
+5 x 9
+5 x 9
+5 x 9
+5 x 9

Times BB wrist curls- 4 sets of 40-50 seconds
Reverse
40 x 30
40 x 20
Normal
40 x 50
40 x 50

THE GREAT PROS DONT HAVE SH*T ON ME!!! I'LL OUTWORK ANYONE!!! I'LL DO ANYTHING IT TAKES!!! ITS NOT A MATTER OF IF...ITS A MATTER OF WHEN...ALL I NEED IS TIME...ALL I NEED TO DO IS WORK F#$KING HARDER!!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
This weakpoint day is BLOWING up my weaker areas and is showing a much more balanced flowing physique!

SUPPLEMENT LOGS

Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
Dosage: 1 scoop mixed with 8 oz water
Nutrient Timing: 25 mins pre workout
Mixability: 10/10
Taste: 8/10
Effectiveness (Energy/Pump/Focus): 12/10

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

Only 80 Sets?
Might as well pitch a tent in your gym!

[NaturalPursuit]

Only 80 Sets?
Might as well pitch a tent in your gym!

Oh god dont give me any ideas haha

[fittofattofit]

Alex ... the volume you are hitting at the moment is just amazing! Strength is awesome and sick work rowing over 400 and basically 2 repping a 1400lb total on the squats, deads and bench
Are you getting any wear and tear type problems with the sheer amount of lifting that you're doing?

[NaturalPursuit]

Alex ... the volume you are hitting at the moment is just amazing! Strength is awesome and sick work rowing over 400 and basically 2 repping a 1400lb total on the squats, deads and bench
Are you getting any wear and tear type problems with the sheer amount of lifting that you're doing?

Thanks a lot man just slowly getting better!!! And honestly with the amount of recovery work, nutrition, and everything I do to ensure I'm working optimally, I have zero issues! Plus...my recovery is extremely good...tendons, joints, and muscular recovery all top notch

[NaturalPursuit]

1 Lower MAX EFFORT - MAXIMAL STRENGTH OUTPUT (1-5 rep range)

LB Hybrid Warm Up
*Full ROM
*DBS = hammer curls into laterals (10 x 10 10)

-5 min step mill
-20 count hip openers
-cable crunch (90x24)
-10 WG pullups into dbs
-walking leg stretches
-10 WG pullups into dbs
-leg swings
-10 WG pullups into dbs
-20 count hip openers
-10 WG pullups into dbs

600 LB SQUAT!!! 600 LB DEADLIFT!!! IM F#$KIN COMIN FOR YOU!!! I CANT BE STOPPED!!! I WONT BE STOPPED!!!!

Slow Tempo Low Bar Back Squats- 4 sets of singles, doubles, or triples
Warm ups (explosive concentrics)
Bar x 3
135 x 3
225 x 2
315 x 1
365 x 1
10:10:10 Tempo
435 x 1
435 x 1
10 count paused reps
335 x 3
340 x 2

Sumo deadlifts- 4 sets of singles, doubles, or triples
Warm ups
135 x 3
225 x 1
315 x 1
405 x 1
5:2:5 Tempo
475 x 3
475 x 3
Deficit Conventional
415 x 3
420 x 2

MY TEMPO WORK IS STRONGER THAN YOUR PRS!!! BRING IT!!!

Banded close stance quad sweep leg press- 8 sets of 2-5 reps
#1
Double banded green + 20 plates x 3
10 count contraction at top
Double banded green + 20 plates x 3
10 count contraction at top
Double banded green + 20 plates x 3
10 count contraction at top
Double banded green + 20 plates x 3
10 count contraction at top
#2
Double banded green + 20 plates x 2
10 count contraction at top
Double banded green + 20 plates x 2
10 count contraction at top
Double banded green + 20 plates x 2
10 count contraction at top
Double banded green + 20 plates x 2
10 count contraction at top

THAT ENOUGH DIRECT QUAD SWEEP WORK FOR YA!??!? HA!! YEAH F&*KIN RIGHT!!!

Fully lengthened (ass to ankles) Smith Machine squats- 3 sets 2-5 reps
5 count pause in hole
45 ps x 3
45 ps x 3
45 ps x 3

Seated leg curl - stay seated between sets (seat 3 legs 2)- 4 sets of 2-5 reps
150 x 4
150 x 4
Paused
125 x 3
125 x 3

GTFO!!!! MY GYM!!! MY F^&KIN RULES!!!!!

GHR- 3 sets of 2-5 reps
Knee pad level
0 x 2
0 x 2
0 x 2

SF Seated calf press (3 point pause)- 6 sets of 2-6 reps
Toes Straight - 1.5 Reps Shortened
5 plates x 5
5 plates x 5
5 plates x 5
Toes Out - 1.5 Reps Lengthened
5 plates x 5
5 plates x 5
5 plates x 5

I NEED MORE!!! I CRAVE SUCCESS!!!!!

Standing machine calf- 6 sets of 2-6 reps
Toes Out (5:5:5:5 Tempo)
250 x 2
250 x 2
250 x 2
Toes In
205 x 2
205 x 2
205 x 2

Kikel Quad Sweep Experiment (10 sets of lower end of rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 4-6 reps
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5 into squeeze as hard as possible x 30 count

THATS F&*KIN RIGHT!!! IM PLAYING THE MASS GAME!!! IM GOING FOR THE SIZE AND STRENGTH OF A F#$KIN RHINO!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: 202.2 lbs
UP .1 lbs from last week and that means I need to cut out as much cardio as possible and bump up my macros! Woke up to my legs looking EXTREMELY round and honestly...more massive than I've ever seen them! Finally balancing out and love the overall quad to hammy to calf to glute flow!

SUPPLEMENT LOGS

Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
Dosage: 1 scoop mixed with 8 oz water
Nutrient Timing: 25 mins pre workout
Mixability: 10/10
Taste: 8/10
Effectiveness (Energy/Pump/Focus): 12/10

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

Rise and grind!!!

[NaturalPursuit]

Rise and grind!!!

No rise...just grind

[NaturalPursuit]

2 Upper MAX EFFORT - MAXIMAL STRENGTH OUTPUT (Hybrid Cycle)(1-5 rep range)

UB Hybrid Warm Up
*Full ROM
*DB rear/side (10x10) switching every other set

-5 mins stepmill
-20 count hip openers
-hanging leg raises CTUT (22)
-22 close grip pullups into Dbs
-walking leg stretches
-22 close grip pullups into Dbs
-8 to 14 hip swings
-22 close grip pullups into Dbs
-close stance leg press 6 plates x 40
-22 close grip pullups into Dbs

I WILL BE A HISTORY THATS HAPPENED TODAY!!! LETS F#$KIN GO!!!!

STRENGTH REPS - Elbows Tight Flat Barbell Press- 4 sets
Warm ups
Bar x 12
135 x 3
225 x 2
0:0:5:5 Tempo Singles/Doubles/Triples
275 x 1
295 x 1
275 x 1
Paused as long as possible
235 x 2 for 24 count hold each

30 degree DB work- 3 sets of 2-5 reps
5:5:5 Tempo
80 x 3
80 x 3
80 x 3

DEMOLITION!!! ENERGY OFF THE F#$KIN CHARTS!!!

Cable flys- 4 sets
Top down
50 x 4
50 x 4
50 x 4
50 x 4

Pullups (non strapped)- 6 sets of 2-5 reps
Fully Shortened w/ slight pause at top of every rep
Wide
+1 plate x 4
+1 plate x 4
+1 plate x 4
Close neutral
+1 plate x 4
+1 plate x 4
+1 plate x 4

THATS F#$KIN GROWTH!!! THATS F#$KIN INTENSITY!!!!

Rows- 6 sets of 2-5 reps
Rack Pull from Knees into Kikel Overhand BB (waist)
425 x 2
425 x 2
Kikel Pendlay BB (mid stomach)
315 x 3
315 x 3
Wider Grip Pendlay BB (upper chest)
225 x 3
225 x 3

Pulldowns facing out- 4 sets of 2-5 reps
SF Below Nose/Mouth (fully
Lengthened and fully Shortened)
Ultra Wide Grip
180 x 5
195 x 2
Close Underhand
150 x 5
165 x 5

MMC IS OUTTA THIS WORLD!!! YOU WONDER HOW I GROW??? ITS CAUSE EVERY REP WITH DONE WITH INSANE DETERMINATION IN EVERY F#$KIN MILLISECOND OF EACH CONTRACTION!!!

Seated rope cable face pulls- 4 sets of 3-5 reps
SF Paused reps
105 x 3
105 x 3
Timed (30-50 seconds)
45 x 30
45 x 30

DB Side laterals- 6 sets of 3-5 reps
LF Standing DB
95 x 3
95 x 3
Intent Reps - Straight Arm SF DB side laterals (flex hard at bottoms to emphasize insertions)
55 x 4
55 x 4
CJ single arm circuit
50 x 5
55 x 5

MONSTER!!! BEAST!!! LET THE TRANSFORMATION F#$KIN BEGIN!!!

Weighted dips- 3 sets of 2-5 reps
+2 plates x 4
+2 plates x 4
+2 plates x 4

DB single arm underhand front raises (holding db straight)- 4 sets of 3-5 reps
SF Alt
30 x 4
10 count contraction
30 x 4
10 count contraction
30 x 4
10 count contraction
30 x 4
10 count contraction

NO WHERE NEAR DONE!!! TIME TO BLEEEEEED!!!

Single arm db Behind the head extension- 3 sets of 3-5 reps
Normal
40 x 3
40 x 3
1.5 reps lengthened
25 x 5

Kikel Single Arm Rope Pulldowns- 4 sets of 2-5 reps
1.5 reps shortened
30 x 5
30 x 5
1.5 reps lengthened
25 x 3
25 x 3

BRING IT ON!!! I MOVE WEIGHT LIKE A F#$KIN FREIGHT TRUCK!!!

NON STRAPPED SF Biceps- 4 sets of 2-5 reps per arm
Standing with 2 count squeeze at peak of every rep
50 x 4
50 x 4
DB both arm Hammer (5 count squeeze)
35 x 5
40 x 5

Timed bar wrist curls- 4 sets of 30-50 seconds
Reverse
20 x 30
20 x 30
Normal
40 x 30
40 x 30

NOTHINGS STOPPING ME!!! I'LL NEVER LET YOU HOLD ME DOWN!!!!

DB preacher into hammer curl- 2 sets of 3-5 reps
45 x 4 into 55 x 5
45 x 4 into 55 x 5

Trap Complex (db shrug into side)- 4 sets
40 x 4
40 x 4
40 x 4
40 x 4

FINISH F#$KIN STRONG!!! NO MOTHERF#$KIN EXCUSES!!!

Hanging leg raise to eyes- AMSAP until unable to get 6 with 10 count break between sets
+15 x 5
+15 x 5
+15 x 5
+15 x 5

Rope cable crunches- 3 sets
110 x 4
110 x 4
110 x 4

Timed Decline crunches (seat lvl 2)- 2 sets of 40-70 seconds
0 x 48
0 x 48

OUTMASS!!! OUTWORK!!! OUT F#$KING GROW EVERYONE!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
WIDTH was VERY apparent today! VERY pleased with how my overall X frame is looking and how my lats/delts/traps on my upperbody keep growing outward!

SUPPLEMENT LOGS

Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
Dosage: 1 scoop mixed with 8 oz water
Nutrient Timing: 25 mins pre workout
Mixability: 10/10
Taste: 8/10
Effectiveness (Energy/Pump/Focus): 12/10

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

Bench is getting up there!

[jpfaherty]

Katana come in any other flavors?

[NaturalPursuit]

Bench is getting up there!

Slow Concentric work FTW!

Katana come in any other flavors?

Some should be coming out soon!

[The Solution]

Katana come in any other flavors?

Just one. the profile is worth the pick up.

[NaturalPursuit]

3 Lower Hybrid - INTENT Focus (4-10 rep range)
*Intent Reps = 3 second isometric squeeze at the beginning of every set only using muscular contraction to move the weight (MMC is the key throughout entire ROM)

LB Hybrid Warm Up
*Full ROM
*DBS = hammer curls into laterals (10 x 10 10)

-5 min step mill
-20 count hip openers
-cable crunch (90x26)
-10 WG pullups into dbs
-walking leg stretches
-10 WG pullups into dbs
-leg swings
-10 WG pullups into dbs
-20 count hip openers
-10 WG pullups into dbs

THIS IS THE NEW AGE!!! IM A DIFFERENT CREATURE!!!!!! THE NAME KIKEL IS GUNNA MEAN SOMETHING!!! MY NAME WILL BE KNOWN!!! PEOPLE WILL LEARN TO FEAR MY NAME!!!

Intent Reps - Lying Leg Curls- 4 sets of 10 reps
SF Slow controlled tempo
50 x 10
50 x 10
50 x 10
50 x 10

Intent Reps - Squats- 6 sets of 4-6 reps
Low Bar Back
(slight pause) 370 x 4
(10 count pause) 325 x 4
(10 count pause) 325 x 4
Front
230 x 4
230 x 4
230 x 4

THIS IS NOT LAST YEAR!!! I AM NOT DONE HERE!!!!

Intent Reps - Sumo Deadlifts- 3 sets of 4-8 reps
435 x 4
435 x 4
435 x 4

Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 3 sets of 6-10 reps
1.5 Reps with hard intra-rep intense contraction
18 plates x 8
18 plates x 8
18 plates x 8

IVE COME FOR BLOOOOOOD!!! AND IM NOT LEAVING TILL I HAVE YOUR HEART!!!

Leg press calf press- 3 sets of 4-10 reps
Slight knee bend with hard contractions at tops and bottoms
10 plates x 5
10 count break
10 plates x 5
10 count break
10 plates x 5

Single leg Lying leg curls- 3 sets of 6-10 reps
40 x 9
40 x 9
40 x 9

FULL MOON TIME TO FEAST!!! IM A MONSTER!!! IM A BEAST!!!

Single leg Slow Tempo Seated leg curls- 3 sets of 8-10 reps
Left Leg
40 x 9
5 count break contracting quads
40 x 9
5 count break contracting quads
40 x 9
Right Leg
40 x 9
5 count break contracting quads
40 x 9
5 count break contracting quads
40 x 9

Paused at tops and bottoms of every rep - Seated calf press- 10 sets of 5-10 reps
Toes straight
3 plates x 9
10 count break
3 plates x 9
10 count break
3 plates x 9
10 count break
3 plates x 9
10 count break
3 plates x 9
10 count break
Toes out
3 plates x 9
10 count break
3 plates x 9
10 count break
3 plates x 9
10 count break
3 plates x 9
10 count break
3 plates x 9
10 count break

...ENOUGH CALF WORK??!?! YEAH F#$KIN RIGHT!!!! MORE!!!!

Standing calf machine- 6 sets of 4-8 reps
#1 - Toes straight
145 x 5
5 count squeeze at top
145 x 5
5 count squeeze at top
145 x 5
5 count squeeze at top
#2 - Toes Out
100 x 7
5 count squeeze at top
100 x 7
5 count squeeze at top
100 x 7
5 count squeeze at top

Fully Lengthened (until glutes hit heels) - Somersault squats (hands held together in front of bar, emphasize hip sweep insertion)- 3 sets of 40-50 second sets
Slow Negatives
37.5 ps x 46
37.5 ps x 46
37.5 ps x 46

GETTING DEEPER ON SOMERSAULT SQUATS THAN F#$KIN ANYONE!!! BRING THE PAIN!!!!

Kikel Quad Sweep Experiment (10 sets using the lower end of the rep range for the day with 10 count break between sets, done every leg workout)- 10 sets of 6-8 reps
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7 into squeezing AS HARD AS POSSIBLE!!!! x 30 count

Timed Rotary Calf Press- 1 set of 40-50 seconds
40 x 42

MASS APPEAL!!! COME ON!!!

Cool-Down:
-cardio
-full body SMR (Rumble Roller)
-stretching (static, dynamic)
-vacuums (3 sets of 20 seconds squeezing as hard as possible)
-10 mins barbell calf work (2:2:2 tempo) any time of day
-Trap/Forearm (100 reps per)

Training, Nutrition, Supplementation Adjustments, & Physique Notes
Weight: ??? lbs
Macros: 320 P / 525 CHO / 140 F
My legs just keep GROWING and GROWING easily faster than any other muscle group on my body! Love it! Goal is to have my lower body OVERPOWER my upperbody...I WANT BIGGER LEGS THAN F#$KIN ANYONE!!!

SUPPLEMENT LOGS

Komodo Nutraceuticals Katana (Red Raspberry) - Energy/Pump/Focus - Preworkout
Dosage: 1 scoop mixed with 8 oz water
Nutrient Timing: 25 mins pre workout
Mixability: 10/10
Taste: 8/10
Effectiveness (Energy/Pump/Focus): 12/10

Cellucor COR Performance Whey - Protein
All Flavors: Peanut Butter Marshmallow, Mint Chocolate Chip
Dosage: 2 scoops postworkout
Flavor Used: MCC
Form: Sludge
Mixability: 10/10
Taste: 10/10

Cellucor Alpha Amino - Recovery/Endurance/Growth/Hydration - BCAA
All Flavors: Fruit Punch, Icy Blue Razz
Dosage: 3 scoops per day
Nutrient Timing: 1 scoop intraworkout (1x a day) / 1 scoop between meals + Dextrose (2x a day)
Flavor Used: Icy Blue Razz
Mixability: 10/10
Taste: 10/10
Effectiveness (Recovery/Endurance/Growth/Hydration): 10/10

[The Solution]

Tempo Training goes a long way on hamstrings IMO
Love slow leg curls.

[NaturalPursuit]

Tempo Training goes a long way on hamstrings IMO
Love slow leg curls.

Im finding out more and more how beneficial tempo training is in general...then once you establish that enhanced MMC, cycle out into heavier speed work, back to tempo, etc...showing some incredible gains in hamstrings!

[jpfaherty]

Got a new pre-workout coming out brother! High stim

I'll keep you posted!

[NaturalPursuit]

Got a new pre-workout coming out brother! High stim

I'll keep you posted!

OH HELL YEAH BRO!!!!! Definitely excited as hell for it!

[jaredmus]

damn thats some workout!