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

[The Solution]

You stop taking fishoil?

[wrkoutfrq]

Came back expecting awesomeness, am satisfied with 285 CG!! Holla!

This! Was that BFR work all as one complex (i.e., without removing the restriction)? That looks like the right kind of pain

[NaturalPursuit]

Came back expecting awesomeness, am satisfied with 285 CG!! Holla!

Thanks man! My upper back was flying off the bench because of how fast i was able to move it…unsafe but happy with the ease!

You stop taking fishoil?

Waiting on that and OT to come in

This! Was that BFR work all as one complex (i.e., without removing the restriction)? That looks like the right kind of pain

Yeah…all one…talk about pain haha

3 Lower Hybrid - INTENT Focus (4-10 rep range)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

TIME TO EXPERIMENT! TIME TO FORCE GROWTH! LETS TEAR THIS B*TCH UP!!!

Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 5 sets of 4-10 reps
4 point paused 1.5 Reps with hard intra-rep contractions
20 plates x 6
20 plates x 6
20 plates x 6
20 plates x 6
20 plates x 6

High Wide Leg Press- 5 sets
20 plates x 5
20 plates x 5
20 plates x 5
20 plates x 5
20 plates x 5

ANIMALISTIC TENDENCIES!!! FURIOUS ATTACK!!!

Leg press calf press- 3 sets of 4-10 reps
Knee bend with hard contractions at tops and bottoms
20 plates x 5
20 plates x 5
20 plates x 5

Somersault squats- 10 sets
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6
25 ps x 6

THATS F#$KING RIGHT!!! 10 SETS OF F#$KING SOMERSAULT SQUATS!!! TIME TO PUSH IT TO GROW!!!

Smith machine calves- 8 sets
Seated Tension reps toes in
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Seated leg curls- 5 sets
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6

MORE INSANITY!!!

Cybex calf press- 4 sets
210 x 9
210 x 9
210 x 9
210 x 9

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
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8

YOU CANT DO WHAT I DO!

Abductor- 3 sets
145 x 8
145 x 8
145 x 8

Adductor- 3 sets
145 x 8
145 x 8
145 x 8

INSANE AMOUNT OF PAIN!…INSANE AMOUNT OF F#$KING GROWTH!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

SUPPLEMENT LOGS

Orange Triad Multi-Vitamin - Health - Morning, Midday, and Night
Dosage: 6 pills
Effectiveness: 10/10

SD Pharmaceuticals Raspberry Ketones - Fat Loss Support - Morning and Night
Dosage: 2 pills
Effectiveness: ?/10

SD Pharmaceuticals CLA - Promote Fat Loss - Throughout Day
Dosage: 4 pills
Effectiveness: ?/10

The INSANE BULK Series 32 (Spinal and Non Spinal Loaded Squat Experiment)

[The Solution]

Do you even eat fish? or too expensive?

[NaturalPursuit]

Do you even eat fish? or too expensive?

I eat a lot of fish actually…I try to eat chicken, fish, eggs, ground beef, and steak periodically over a 2 weeks time period

4 Upper Hybrid - Assistance INTENT Focus (4-10 rep range)

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

TIME TO MAKE THOSE EYES BLEEEED!!!!

Decline CG
245 x 4
245 x 4
245 x 4

Deadstop reset reps - Single arm BB rows- 3 sets of 4-6 reps
Meadows Rows
4 plates + 2.5 x 4
4 plates + 2.5 x 4
4 plates + 2.5 x 4

DECLINE CG FOR INSANE F#$KING TRICEP GROWTH!!! LETS SLAUGHTER!!!

Lat Pulldown- 6 sets
SF Wide grip pulldown (to eye level)
200 x 8
200 x 8
200 x 8
Close grip
180 x 6
180 x 6
180 x 6

DB Side laterals- 4 sets
Tighter Form
85 x 11
85 x 11
85 x 11
Scaps pinched
40 x 6
40 x 6

85's LIKE A WALK IN THE F#$KING PARK!!!!

Intent Reps - cable flys- 6 sets
Slightly High bent
50 x 4
50 x 4
50 x 4
Slightly High straight arm
25 x 10
25 x 10
25 x 10

Reverse Pec deck- 3 sets
Perfect form
110 x 10
110 x 10
110 x 10

TEAR THIS CITY TO THE GROUND!!!

***FG on all arm work***

Cross body hammer DB curls- 4 sets
45 x 8
45 x 8
45 x 8
45 x 8

Single arm behind the head db extensions- 4 sets
35 x 5
35 x 5
35 x 5
35 x 5

Cable rear delt crossovers- 4 sets
No pause
35 x 6
35 x 6
Paused
25 x 9
25 x 9

ITS GODS WORK TO MAKE YOU FAIL!!!

Overhand bar pressdowns- 8 sets
Normal
72.5 x 8
72.5 x 8
72.5 x 8
72.5 x 8
Single arm underhand
15 x 10
15 x 10
15 x 10
15 x 10

High cable curls- 6 sets
20 x 8
20 x 8
20 x 8
20 x 8
20 x 8
20 x 8

SCATTER HIS LIMBS ACROSS THE FLOOR WHILE HE SLEEPS!

Smith machine shrugs- 5 sets
225 x 82
225 x 82
225 x 82
225 x 82
225 x 82

BFR arm cable complex
1. Curls 30 x 24 24
2. Pressdowns 30 x 24 24
3. Reverse wrist curls into reverse curls 10 x 20/20 20/20

FG - DB side lateral Tension (30-50 seconds)- 2 sets
25 x 1m 2s
25 x 1m 2s

FORCING GROWTH!!! BFR FTW!!!

Preacher curl reverse curl bar wrist curls- 4 sets of 6-10 reps
+20 ps x 6
+20 ps x 6
+20 ps x 6
+20 ps x 6

Bosu ball hanging leg raises above head- 4 sets
+5 x 8
+5 x 8
+5 x 8
+5 x 8

Cable crunch- 6 sets
Stack + 15 x 6
Stack + 15 x 6
Stack + 15 x 6
Stack + 15 x 6
Timed
50 x 1m 2s
50 x 1m 2s

YOU GOTTA SEE THIS SH*T TO BELIEVE IT…UNTOUCHABLE

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

Your text message made 100% Sense last night now LOL

[NaturalPursuit]

Your text message made 100% Sense last night now LOL

Yep hahaha…I still supplement with fish oil though…I usually have a pound of fish for dinner at least 1 night of the week..love fish so damn much! wish it was cheaper…

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

LEGS LOOKING LIKE F#$KING BALLOONS!!! EVERY SINGLE MUSCLE IN MY LOWERBODY IS BLOWING THE F#$K UP!!!!!

Squats: 8-12 reps
Bar x 6
135 x 6
225 x 6
315 x 6
425 x 8
425 x 8
425 x 8

Sumo Deadlifts: 8-12 reps
135 x 5
225 x 5
315 x 5
425 x 8
425 x 8
425 x 8

LIKE THAT SH*T? 425 FOR EASY SETS OF 8? RPE 6? I WANNA SLOWLY WORK UP TO 500x8x10 ON BOTH EXERCISES!!! WATCH ME TEAR THIS SH*T APART!

Standing Single legged leg curls- 6 sets of 15-30 reps
Left Leg
30 x 16
30 x 16
30 x 16
Right Leg
30 x 16
30 x 16
30 x 16

High wide leg press- 4 set of 8-30 reps
Slow tempo
16 plates + 2 5's x 24
16 plates + 2 5's x 24
16 plates + 2 5's x 24
16 plates + 2 5's x 24

HAMSTRINGS STARTING TO GET SEPARATED ALREADY?!

CTUT Fully shortened - Quad Sweep Partials - Close Stance Leg Press (STAY SEATED IN BETWEEN SETS, imagine pushing quad sweeps OUT)- 5 sets of 20-30 reps
18 plates + 2 25's x 44
18 plates + 2 25's x 44
18 plates + 2 25's x 44
18 plates + 2 25's x 44
Insanity set
14 plates x 82

Tension+overreaching - Leg press calf press- 6 sets
Toes straight
10 plates x 30
10 plates x 30
10 plates x 30
Toes out
10 plates x 30
10 plates x 30
10 plates x 30

BIG RAMY QUAD SWEEPS! OUTWORK!

Seated leg curls- 10 sets of 10-12 reps
Normal (10 count break between sets)
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
Intraset stretches
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)

INTRASET STRETCHING…YOU CANT HANDLE THIS PAIN!!!

Cybex calf presses- 10 sets
Normal (10 count break between sets)
190 x 11
190 x 11
190 x 11
190 x 11
190 x 11
Intraset stretches
190 x 11
Extreme seated stretch (30 s)
190 x 11
Extreme seated stretch (30 s)
190 x 11
Extreme seated stretch (30 s)
190 x 11
Extreme seated stretch (30 s)
190 x 11
Extreme seated stretch (30 s)

MORE BLOOD!!! MORE INSAAANITY!!!

Close Stance Quad Sweep Extensions- 10 sets of 10-12 reps
Normal (10 count break between sets)
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
Intraset stretches
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)
120 x 10
Extreme seated stretch (30 s)

57 SETS OF LEGS…F#$KING EAST…WIND GATE SPRINTS POSTWORKOUT…THATS HOW I F#$KING GROW!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[jpfaherty]

Nice squat and dead combo man. How's life in general treatin ya?

[NaturalPursuit]

Nice squat and dead combo man. How's life in general treatin ya?

I wouldn't trade my life for anything..honestly its going amazing man! Busy with my Masters, full time job, family, business, everything but its all going good! Lindsey is still away for her internship which has been extremely hard (going on 1 month) but it is what it is..huge opportunity for her. Thanks for asking!

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

ITS THE MOTHERF#$KING TIME!!!

Secondary Bench: Close Grip
Active ROM partials
Bar x 10
135 x 10
235 x 12
235 x 12

Single Arm HS Rows
Neutral
4 pps + 25 x 12
4 pps + 25 x 12
Overhand
4 pps + 25 x 12
4 pps + 25 x 12

GROW B*TCH GROW!!!

Pulldowns (fully shortened)- 6 sets
Wide (8-12 reps)
240 x 11
240 x 11
Tension Reps Underhand
85 x 1 min 20s
85 x 1 min 20s
SF Canle pullovers (any attachment) - Loaded Stretch
57.5 x 20
30 count hard stretch
57.5 x 20
30 count hard stretch

DB laterals- 4 sets of 20-30 reps
60 x 34
60 x 34
60 x 34
Timed CTUT no breaks between reps (50-100 seconds)
15 x 1 min 40s

THIS SH*T CANT BE DUPLICATED!!! CANT BE REPLICATED!!!

Extremely High cable flys (1 higher than normal)- 6 sets
Straight arm
30 x 12
30 x 12
30 x 12
Straight arm
30s extreme stretch
20 x 17
Extreme Stretch (30 s)
20 x 17
Extreme Stretch (30 s)
20 x 17
Extreme Stretch (30 s)

Rear Delt- 5 sets of 20-30 reps
Straight arm cable
15 x 30
20 x 12
20 x 12
20 x 12
20 x 12

YOU SEEING THESE STRIATIONS? YOU SEEING THIS MASS?

Single arm preacher- 5 sets of 8-20 reps
40 x 9
40 x 9
40 x 9
40 x 9
40 x 9

Db hammer curls- 3 sets of 8-20 reps
45 x 12
45 x 12
45 x 12

Timed single arm preacher db curl- 1 set
20 x 1m each

CRUSH THESE F#$KIN BICEPS!!!

DB behind the head extensions- 3 sets
30 x 22
30 x 22
30 x 22

Tricep pressdowns- 6 sets of 12-20 reps
Both overhand
50 x 26
50 x 26
Single underhand
15 x 30
15 x 30
Single overhand
25 x 24
25 x 24

TimedUnderhand single cable- 1 set
5 x 38s each

BIGGER TRICEPS!! F#$KIN TITANIC!!!

Cable BB shrugs- 3 sets of 100-500 reps
Stack x 150
Stack x 150
Stack x 150

High cable curls - 4 sets
15 x 38
15 x 38
15 x 38
15 x 38

Alt Front db raises- 4 sets
Neutral grip
30 x 14
30 x 14
Overhand grip timed
15 x 50
15 x 50

DESTROY IT! F#$KING BOSS!

*BFR Protocol Arms**
Cable curls: 20 x 30 15 15
Pressdowns: 20 x 30 15 15

Forearm curls- 8 sets of 20-40 reps
Curl bar preacher Extensors
+7.5 ps x 30
+7.5 ps x 30
+7.5 ps x 30
+7.5 ps x 30
flexors
+7.5 ps x 30
+7.5 ps x 30
+7.5 ps x 30
+7.5 ps x 30

WHEN I BREATHE BULLETS EXHALE!!!

Hanging leg raises- 4 sets
Non weighted
48
48
Weighted
+5 x 20
+5 x 20

Cable crunches- 4 sets
Stack x 40
Stack x 40
Stack x 40
Stack x 40

Single side rope crunches- 4 set circuit
35 x 14 14
35 x 14 14
35 x 14 14
35 x 14 14

ABS CUTS GETTING DEEP…LOOKING BIG AND FULL…STRIATIONS COMING IN…F#$KING TANK!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

Gonna think about more burners/thermo's for the recomp or swing into pre-workouts like 50x?

[NaturalPursuit]

Gonna think about more burners/thermo's for the recomp or swing into pre-workouts like 50x?

Not yet…taking a break and focusing on eating different foods that I typically only eat every 3-4 weeks.

7 Lower Body Cell Swelling Day

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

I CREATED THIS MONSTER!!! NOW ITS TIME TO CONQUER!!!

Leg curls- 8 sets
50-100 reps
110 x 44
110 x 44
110 x 44
110 x 44
Perfect form -20-100 reps fully shortened partials
90 x 38
90 x 38
20-100 reps fully lengthened partials
90 x 38
90 x 38

HAMSTRINGS LEANER AND DRAMATICALLY BIGGER THAN THEY'VE EVER BEEN?! THIS SH*T'S GETTING INSANE!!!

Leg extensions- 8 sets
50-100 rep
110 x 44
110 x 44
110 x 44
110 x 44
Perfect form - 20-100 reps fully shortened partials
70 x 44
70 x 44
20-100 reps fully lengthened partials
70 x 80
70 x 80

QUAD SWEEPS ROUNDER THAN A F#$KIN BALLOON!!!

CTUT Somersault squats- 10 sets
30
30
30
30
30
30
30
30
30
30

LESS THAN 60s BREAK BETWEEN SETS?! EMBRACE THE PAIN!

Standing single leg curls- 6 sets per leg
Left
20 x 44
20 x 44
20 x 44
Right
20 x 44
20 x 44
20 x 44

Leg press calf press- 3 sets
4 plates x 84
4 plates x 84
4 plates x 84

STUMBLING AROUND THIS GYM…LIKE I CARE! I WANT MORE!

Leg press- 6 sets
K Style Close Stance
10 plates x 84
10 plates x 84
10 plates x 84
High wide
10 plates x 84
10 plates x 84
10 plates x 84

Perfect form - Smith machie calf press- 8 sets
12-20 reps
145 x 12
145 x 12
145 x 12
145 x 12
20-100 reps fully shortened partials
135 x 40
135 x 40
20-100 reps fully lengthened partials
135 x 40
135 x 40

LEGS SHAKING! I KEEP FALLING DOWN! BUT IM STILL NOT F#$KING DONE!!! CARNAGE MOTHERF#$KER!!!!

Abductor- 4 sets of 15-30 reps
65 x 30
65 x 30
65 x 30
65 x 30

Adductor- 4 sets of 15-30 reps
65 x 30
65 x 30
65 x 30
65 x 30

CTUT Quad sweep leg press insanity set- timed
2 plates x 6 mins 2s

INSANITY BEYOND WHAT YOU CAN COMPREHEND

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[jpfaherty]

I CREATED THIS MONSTER!!! NOW ITS TIME TO CONQUER!!!


HAMSTRINGS LEANER AND DRAMATICALLY BIGGER THAN THEY'VE EVER BEEN?! THIS SH*T'S GETTING INSANE!!!



QUAD SWEEPS ROUNDER THAN A F#$KIN BALLOON!!!


STUMBLING AROUND THIS GYM…LIKE I CARE! I WANT MORE!



INSANITY BEYOND WHAT YOU CAN COMPREHEND

Have you repeated any of these sayings through out this log? lol, how do u always come up with them?!?!

PS - 44 rep leg extension haha insane

[The Solution]

What new foods you throwing in?

[wrkoutfrq]

I'm pumped to see the outcome of this recomp Alex! Glad to hear everything is going well, when does Lindsey get back in town?

[dailob]

popping in to see how things are going - stay motivated man

[NaturalPursuit]

Have you repeated any of these sayings through out this log? lol, how do u always come up with them?!?!

PS - 44 rep leg extension haha insane

Not sure haha…and its my thoughts usually throughout my works haha…and the partials are what KILLS!

What new foods you throwing in?

Different red meats, vegetables, fruits…just some of the foods that I typically don't eat much of

I'm pumped to see the outcome of this recomp Alex! Glad to hear everything is going well, when does Lindsey get back in town?

Me too man! With the amount of muscle tissue I've gained I'm already looking pretty damn lean at a higher bf. She'll be home for a few days tomorrow then back for 4 weeks!

popping in to see how things are going - stay motivated man

Hey man things are going great for me! hbu?!

8 Upper Body Cell Swelling Day w/ forearm emphasis

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

FEW PEOPLE ON EARTH HAVE THIS ABILITY…AND I AM ONE OF THEM

Tension Reps - Decline CG Bench
Hard tricep contraction at top of every rep
135 x 20
135 x 20
Partials AMRAP
135 x 90

Standing barbell CJ forearms (paused at tops)- 6 sets of 20-30 reps
Front
95 x 42
95 x 42
95 x 42
Back
95 x 42
95 x 42
95 x 42

EVERYDAY I F#$KING WORK! EVERYDAY I F#$KING SLAY!

Rope pullovers- 6 sets of 20-30
reps
57.5 x 30
57.5 x 30
57.5 x 30
65 x 20
65 x 20
65 x 20

Side Laterals- 5 sets
DB side
55 x 52
55 x 52
Timed Alt
10 x 2m
1m break
10 x 1m

DELTS LEANER THAN THEY'VE EVER BEEN IN MY LIFE?! DEEPER CUTS THAN A F#$KING MURDERER!

Cable flys- 6 sets of 20-30 reps
Higher straight arm
20 x 36
20 x 36
20 x 36
Lower straight arm pulling up
10 x 22
10 x 22
10 x 22

Pec deck reverse flys- 4
sets
70 x 42
70 x 42
70 x 42
70 x 42

GROW! GROW! OUT F#$KING GROW!

Standing curl bar curls- 4 sets
25 ps x 44
25 ps x 44
25 ps x 44
25 ps x 44

DB Curls- 6 sets of 30-80 reps
Both arm hammer (bringing in front of body)
35 x 26
35 x 26
Single arm preacher db
35 x 22
35 x 22
35 x 22
35 x 22

LET IT F#$KING DROP! SILENCE ALL IN YOUR WAY!

Single arm behind the head db extension- 4 sets
20 x 46
20 x 46
20 x 46
20 x 46

Triceps- 6 sets of 30-80 reps
Bar AK pressdowns (lats flexed)
57.5 x 36
57.5 x 36
Same but 60+ reps
30 x 62
30 x 62
30 x 62

Traps- 4 sets
Cable single arm
Stack x 40
Stack x 40
Stack x 40
Stack x 40

GOD IN THE FLESH!

High cable curls- 4 sets
15 x 32
15 x 32
15 x 32
15 x 32

Reverse wrist curl- 4 sets
10 ps x 46
10 ps x 46
10 ps x 46
10 ps x 46

YOU BETTER COWER IN DEFENSE!

Cable crunches- 4 sets
Both arm bar single sides circuit
57.5 x 24 each side
57.5 x 24 each side
57.5 x 24 each side
Front timed
57.5 x 1 min 30s

Hanging reverse crunched- 3 sets
+5 x 20
+5 x 20
+5 x 20

Decline crunches holding plate above body- 4 sets
+10 x 26
+10 x 26
+10 x 26
+10 x 26

CUTS MARKED IN THE MARCH OF MEN

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

have you over time found foods that do not settle well?
For me oatmeal, beef (sometimes can be heavy), fish, and mushrooms destroy me.

[NaturalPursuit]

have you over time found foods that do not settle well?
For me oatmeal, beef (sometimes can be heavy), fish, and mushrooms destroy me.

Its funny…I digest every food extremely well BUT overtime due to the sheer amount of food I need to eat, I develop digestive intolerances. Thats why I tend to go thru periods of eating chicken, eggs, rice, sweet potatoes, pineapples, broccoli, etc and then maybe the next week or the week after I'll go with more ground beef, pasta, asparagus, etc

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

HAVE YOU FORGOTTEN ALREADY? THIS PLACE IS NOT YOUR HOME…ITS MINE…SO GET THE F#$K OUT OF MY SQUAT RACK!

"Power out of the hole" Emphasized Low Bar Efferding Squats (5:0:1 tempo)
Bar x 6
135 x 3
225 x 2
315 x 1
405 x 1
505 x 1
505 x 1
505 x 1
505 x 1
505 x 1

LESS THAN 1 F#$KING SECOND ON THE CONCENTRIC PORTION OF THE SQUAT?! YOU CANT HANDLE THIS! GODS SPEED!

Deadlifts
"Power off the floor" Sumo (1:0:0 tempo)
135 x 3
225 x 3
315 x 3
405 x 1
505 x 1
505 x 1
505 x 1
505 x 1
SLDL
505 x 1!!!

SLDL PR!!!! NEVER GONE OVER 450 WITH STIFF LEGS!!! F#$KING BRING IT!!!

Leg press quad sweep partials
10 count pause in hole and 10 count squeeze at top of every rep
26 plates x 4
26 plates x 4
26 plates x 4

Sumo stance leg press
Full DEEP AS POSSIBLE reps
26 plates x 4
26 plates x 4
26 plates x 4

PRAY FOR THE BROKEN! I'VE BROKEN ALL IN MY PATH!

Tension+Overreaching Reps - Leg press calf press legs straight- 4 sets of 2-6 reps
**FULLY SHORTENED - SWITCH BETWEEN CLOSE AND WIDE STANCE**
Toes straight
20 plates x 10
20 plates x 10
Toes out
20 plates x 10
20 plates x 10

Seated leg curl - stay seated between sets (seat 3 legs 2)- 6 sets of 2-5 reps
Normal
Stack + 10 x 2
Stack + 10 x 2
Stack + 10 x 2
5 count squeeze at peak contraction
145 x 2
145 x 2
145 x 2

Leg extensions- 3 sets of 2-5 reps
Stack + 10 x 2
Stack + 10 x 2
Stack + 10 x 2

I AM ALL! I AM THE END!

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 2-5 reps
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2

Cybex FSFL calf press- 4 sets
290 x 2
290 x 2
290 x 2
290 x 2

SCREAM IN DEFENSE!

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[sonnydfrizzy]

This log is not real life.

Bulk to almost 300 natty with all that volume in each session.
Hnnnnnnnggg.

When you gonna do the longggg cut to the stage big man?
*Edit: Any updated physique pics?

[The Solution]

This log is not real life.

Bulk to almost 300 natty with all that volume in each session.
Hnnnnnnnggg.

When you gonna do the longggg cut to the stage big man?
*Edit: Any updated physique pics?

he is cutting.

[NaturalPursuit]

This log is not real life.

Bulk to almost 300 natty with all that volume in each session.
Hnnnnnnnggg.

When you gonna do the longggg cut to the stage big man?
*Edit: Any updated physique pics?

Haha thanks dude!!!

he is cutting.

^^This sonny…I've been recomping for a while now and its slowly transitioning into a cut. I will get leaner than I ever previously was, assess, and if I like what I see I'll compete, if not, reverse diet

[NaturalPursuit]

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

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

BE CAREFUL WHAT YOU WISH FOR…YOU WANTED TO WORKOUT WITH ME? WELL YOU BETTER BE F#$KING PREPARED! BECAUSE ITS NOT OVER UNTIL I F#$KING WIN!!!!

Bench CG
Speed Touch and go
Bar x 20
135 x 4
225 x 1
245 x 1
295 x 1
295 x 1

TBar Rows
FSFL w/ loose form
2 plates x 2
4 plates x 2
6 plates x 1
7 plates + 25 x 1
7 plates + 25 x 1

CG BENCHED 295 FOR F#$KING SPEED WORK?!??! UNF#$KING REAL!

CTUT HS Incline- 3 sets
4 plates + 5 x 2
4 plates + 5 x 2
4 plates + 5 x 2

Lat Pulldown- 5 sets
WG LF Fully Lengthened Partials
Stack (260) + 5 x 3
Stack (260) + 5 x 3
SW SF Fully Shortened Partials
125 x 5
130 x 5
130 x 5

WORK IN EVERY F#$KING RANGE OF MOTION!!! STIMULATE EVERY F#$KING WAY POSSIBLE!!!

DB side laterals- 6 sets
Loose Form
95 x 8
95 x 8
95 x 8
Alt Scaps pinched - perfect form
35 x 8
35 x 8

High cable flys- 3 sets
Straight arms
42.5 x 5
42.5 x 5
42.5 x 5

DONT BE A B*TCH!!! WE JUST STARTED!!!

Front db raises- 3 sets
50 x 4
50 x 4
50 x 4

Tight form DB rear delt- 4 sets
Overhand grip
35 x 5
35 x 5
35 x 5
35 x 5

YOUR ALREADY DONE?!?! GTFO!!!! YOUR THE BETA…IM THE ALPHA!

Biceps- 6 sets
Single db preacher
50 x 3
50 x 3
50 x 3
Alt db cross body hammer
75 x 2
75 x 2
75 x 2

High arm cable curls- 3 sets
5 count squeeze both arms
25 x 3
25 x 3
25 x 3

WORK BETTER! TRAIN HARDER!

Bent over elbows in Overhand bar pressdowns- 6 sets
Stack + 5 x 2
Stack + 5 x 2
Stack + 5 x 2
Stack + 5 x 2
Stack + 5 x 2
Stack + 5 x 2

Face pulls- 3 sets
80 x 10
80 x 10
80 x 10

Scapula retractions- 3 sets
Stack x 12
Stack x 12
Stack x 12

THIS IS LIFE OR F#$KING DEATH!!! IM WILLING TO DIE FOR THIS!!!

Both behind head rope cable extension
30 x 6
30 x 6
30 x 6

***Occluded ARM WORK***
1. Cable bar curls
42.5 x 15 10 10

2. Cable underhand pressdowns
30 x 16 10 10

3. Forearm Extensors
10 x 20 15 15

Slow Tempo BB wrist curl (thumbless with barbell pausing at top of every rep)
85 x 8 8 8 8

THIS IS MY CRAFT! THIS IS WHAT I DO!

Straight legged Leg raises- 6 sets
+20 x 3
+20 x 3
+20 x 3
+20 x 3
+20 x 3
+20 x 3

Rope cable crunches- 6 sets
3-10 reps
Stack + 25 x 6
Stack + 25 x 6
Stack + 25 x 6
Stack + 25 x 6
Stack + 25 x 6
Stack + 25 x 6

LEAVING EVERYTHING ON THE F#$KING FLOOR…BLOOD..GUTS..F#$KING EVERYTHING

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

In for the big announcement.

[jaredmus]

In for the big announcement.

Speak up haha

[red_cat]

In for the big announcement.

Iiiiiiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnn

[NaturalPursuit]

In for the big announcement.

Speak up haha

Iiiiiiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnn

Hahaha just wanting on the final confirmation Bob but I'll definitely be letting everyone know once I get the go ahead!

3 Lower Hybrid - INTENT Focus (4-10 rep range)
*non spinal loaded squats

Daily Warm Up
-5 min step mill (2.5 mins pushing thru heels, 2.5 mins pushing thru toes)
-hip opener
-cable arms (35x50x2)
-cable crunch (72.5x20)
-rope pullover (42.5x12)
-walking leg stretches
-leg swings

ITS A NEW DAY! A NEW MOMENT TO PROVE MYSELF! I NEED TO DO THIS! I NEED TO GO OUT AND SHOW THEM IM A DIFFERENT CREATURE!

**3 Glute/Hamstring Activation exercises**
1. Single leg standing curl ss reverse glute raise- 3 sets per leg
Left
10 x 10 10
10 x 10 10
10 x 10 10
Right
10 x 10 10
10 x 10 10
10 x 10 10

2. Smith machine glute bridge- 3 sets
135 x 10
135 x 10
135 x 10

GLUTES AND HAMSTRINGS COMPLETELY ACTIVATED! READY TO F#$KING OWN THIS SH*T!

Deadlifts
Sumo-405 x 8
Conventional-405 x 8
Sumo-405 x 8

Fully Shortened - Close Stance Quad Sweep Partial Leg Press (stay seated between sets, emphasize knee sweep insertion)- 4 sets of 4-10 reps
4 point paused 1.5 Reps with hard intra-rep contractions
20 plates x 7
20 plates x 7
20 plates x 7
20 plates x 7

DEADLIFTS DONE WITH PURE GLUTES AND HAMSTRINGS! HAMMER OUT THOSE F#$KING WEAKPOINTS!

High Wide Leg Press- 4 sets
20 plates x 6
20 plates x 6
20 plates x 6
20 plates x 6

CTUT Somersault squats- 10 sets
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7
25 ps x 7

THICKER F#$KING WHEELZ!!!! BLOOOOD!!!!

Smith machine calves- 8 sets
Seated Rest pause toes out pump reps
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

Cybex calf press- 8 sets
Both
210 x 10
210 x 10
210 x 10
210 x 10
Single circuit
70 x 6 6
70 x 6 6
70 x 6 6
70 x 6 6

ENOUGH F#$KING PAIN FOR YOU?! THE WAR HAS JUST BEGUUUUN!!!!

Seated leg curls- 3 sets
150 x 7
150 x 7
150 x 7

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
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6

EVERY MUSCLE! EVERY ANGLE! EVERY F#$KING TYPE OF INSANITY!

Abductor- 3 sets
145 x 9
145 x 9
145 x 9

Adductor- 3 sets
145 x 9
145 x 9
145 x 9

BOW THE F#$K DOWN AND WORSHIP THE INTENSITY!!!

Daily Cooldown
-BB flexor forearm cell swelling work (65x60)
-BB Behind the back shrugs (65x200)
-cardio if needed
-SMR, Trigger Point, Etc.
-vacuum (1 set of 1 min 20s)

[The Solution]

Can't wait bro, and looking forward to the new vlog

heard you are enjoying some chef bob goods lately?
lets see some pics of Chef Alex

[NEBinAK]

Subbing, thought I was already must have unsubbed

[NaturalPursuit]

Can't wait bro, and looking forward to the new vlog

heard you are enjoying some chef bob goods lately?
lets see some pics of Chef Alex

Check it out below! I'll actually take the time to take nice pics next time…i was too excited to eat them haha

Subbing, thought I was already must have unsubbed

Hey no worries bro welcome back in!



The INSANE BULK Series 33 (Direct Glute Training, Chef Bob Protein Pancakes)

[The Solution]

OH Snap
Chef Alex