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

[NaturalPursuit]

Looks like a good workout to me I'm following basically the same thing, though I'm only training abs right now on off days along with cardio on those days.

My plan is to do HIIT cardio on my off days, but haven't started doing it yet. I also right now do 20-30 mins of cardio after two of my weight training sessions a week.

Forgot about them there T-Bar rows. I have back/shoulders hypertrophy this afternoon and will see if I can slide them in somewhere...

Right on bro! Just wanted to make sure I got the basic plan down and then I can modify from there lol

LOVE T BAR ROWS!!!

[Shazriki]

Looks good to me Alex. My only quibble is that you're doing squats and deadlifts on the same day on lower power. THAT seems counterproductive to me, what I do is alternate them so that I hit power deadlifts/squats and hypertrophy deadlifts/squats every other week. So a week with deadlift power focus would look like:

Mon: upper power
Tues: lower power deadlift focus
Weds: off
Thurs: upper hyper
Fri: lower hyper squat focus

And the following week would be the opposite. I know you're doing a 5-day split but you could easily work in the alternation, it would also leave you with more strength for the other movements on your lower power day.

[NaturalPursuit]

Looks good to me Alex. My only quibble is that you're doing squats and deadlifts on the same day on lower power. THAT seems counterproductive to me, what I do is alternate them so that I hit power deadlifts/squats and hypertrophy deadlifts/squats every other week. So a week with deadlift power focus would look like:

Mon: upper power
Tues: lower power deadlift focus
Weds: off
Thurs: upper hyper
Fri: lower hyper squat focus

And the following week would be the opposite. I know you're doing a 5-day split but you could easily work in the alternation, it would also leave you with more strength for the other movements on your lower power day.

Hmm not a bad idea!

In the past I've LOVED to do deadlifts later in my leg workout and it really helps me to focus in and kill that exercise!

Well, time to adjust the general outline of PHAT! Forgot I wanted DIRECT work on EVERY MUSCLE!

[Spidey22]

Lovin' the quote. New workout set-up looks good. If you're worried about Deadlifts not getting the attention they should, or you want them on their own day, you can set it up how I do.

Day 1: Bench/Heavy Chest/Tri and Delts Volume
Day 2: Deadlift/Heavy Back/Hamstrings
Day 3: Off
Day 4: Heavy Tri and Delts/Chest Volume
Day 5: Squats/Quads and Hamstrings
Day 6: Back Volume/ Biceps Volume
Day 7: Off

My quads and biceps are a strong point, so I don't really go that's why they don't get hit 2x a week directly. But for me, this has allowed for my numbers on the big 3 to go up, while still being able to recover from the hypertrophy work. It's worked well for me.

[NaturalPursuit]

Lovin' the quote. New workout set-up looks good. If you're worried about Deadlifts not getting the attention they should, or you want them on their own day, you can set it up how I do.

Day 1: Bench/Heavy Chest/Tri and Delts Volume
Day 2: Deadlift/Heavy Back/Hamstrings
Day 3: Off
Day 4: Heavy Tri and Delts/Chest Volume
Day 5: Squats/Quads and Hamstrings
Day 6: Back Volume/ Biceps Volume
Day 7: Off

My quads and biceps are a strong point, so I don't really go that's why they don't get hit 2x a week directly. But for me, this has allowed for my numbers on the big 3 to go up, while still being able to recover from the hypertrophy work. It's worked well for me.

hmm even more to consider! Thanks man!

My new workout split is gunna be INSANE!

[NaturalPursuit]

"Weak point and cardio day...IT'S ON!!!"

#3 - Ab Circuit - 2 sets (no break in between exercises)

1. Hanging knee raises (holding onto overhead bar)-
20.

2. Barbell roll out-
9.

3. Sitting cable crunch-
20 x 50
35 x 55

4. Cable rope hold (life fitness machine)-
50 x 30 seconds
50 x 40 seconds

PURE PAIN on every rep!!!

Calves #3 - Power (both sets between 3-6 reps)

Leg press calf press- 2 sets
6 pps x 6
7 pps x 5. 4.

Seated calf press- 2 sets
5 plates x 5. 5.

Insane contractions! As always, holding each rep for 2 seconds with 5 second negative minimums!!!

#3 - Abs weighted

Bar decline crunch (weight held in front)- 2 sets
45 lb bar x 9
45 lb bar x 9 into top half rep (constant tension) 25 lb plate x 13

Single arm side cable crunch- 2 sets
(life fitness machine)
30 x 12
35 x 8 dropped 25 x 8

Decline reverse crunches- 2 sets
(pull knees to nose)
16.

GROOOW!!! Finish strong!!!

Elliptical into Treadmill (15 mins each):
*Elliptical- lvl 12 / 1.83 miles
*Treadmill- 5 incline / 3.3 speed

...PUSHING my physical and mental boundaries EVERYDAY...

[deltpecx]

"Weak point and cardio day...IT'S ON!!!"

I need to catch up on what's going on in here!

What are your weak points?

[NaturalPursuit]

I need to catch up on what's going on in here!

What are you're weak points?

Hey bro!...whats my weak point...EVERYTHING!!!!...but on these weak point days I hit abs and calves

[ryguy10493]

Keep it insane!! Good stuff man!!

[NaturalPursuit]

Keep it insane!! Good stuff man!!

Only gunna get better!!! Thanks bro!

[fittofattofit]

My Modified PHAT Routine


Day 1: Upper Body Power Day
BB Rows (Overhand grip)-
3 sets of 3-5 reps

Weighted Pull ups (Underhand Grip)-
2 sets of 6-10 reps

Wide Grip Pulldowns (Overhand Grip)-
2 sets of 6-10 reps

Flat BB press-
3 sets of 3-5 reps

Weighted dips-
2 sets of 6-10 reps

Seated BB shoulder press-
3 sets of 6-10 reps

BB bar curls-
3 sets of 6-10 reps

Standing DB tricep extensions-
3 sets of 6-10 reps



Day 2: Lower Body Power Day
Squats-
3 sets of 3-5 reps

Leg Press (Close)-
2 sets of 6-10 reps

Leg extensions-
2 sets of 6-10 reps

Deadlifts-
3 sets of 5-8 reps

Lying leg curls-
2 sets of 6-10 reps

Standing calf raise (Smith Machine with feet on bumper plates)-
3 sets of 6-10 reps

Seated calf raise
2 sets of 6-10 reps



Day 3: Rest



Day 4: Back and Shoulders Hypertrophy Day
Speed work - BB Rows (Overhand grip)-
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Rack chins (Overhand grip)-
3 sets of 8-12 reps

T-Bar rows-
3 sets of 8-12 reps

DB rows (bracing upper body against an incline bench)-
2 sets of 12-15 reps

Close grip Pulldowns-
2 sets of 15-20 reps

Seated Arnold dumbbell presses-
3 sets of 8-12 reps

Upright rows-
2 sets of 12-15 reps

DB Side laterals-
3 sets of 12-20 reps



Day 5: Lower Body Hypertrophy Day
Speed work - Squats-
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Leg Press (Close)-
3 sets of 8-12 reps

Front Squat-
2 sets of 12-15 reps

Leg extensions-
3 sets of 15-20 reps

Stiff Leg Deadlifts
3 sets of 8-12 reps

Lying leg curls-
2 sets of 12-15 reps

Seated leg curls-
2 sets of 15-20 reps

Standing Machine calf raises-
4 sets of 10-15 reps

Seated calf raises-
3 sets of 15-20 reps



Day 6: Chest and Arms Hypertrophy Day
Speed work – Flat BB press-
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Incline BB press-
3 sets of 8-12 reps

Incline DB press-
3 sets of 12-15 reps

Cable flyes-
2 sets of 15-20 reps

Preacher curls-
3 sets of 8-12 reps

DB hammer curls (simultaneously)-
2 sets of 12-15 reps

Standing BB curl-
2 sets of 15-20 reps

Standing DB tricep extensions- 3 sets of 8-12 reps

Bar Pressdowns (Overhand grip)-
2 sets of 12-15 reps

Rope Pressdowns-
2 sets of 15-20 reps



Day 7: Rest


*Abs are going to be continually worked pre-workout everyday as I have been doing along with weighted work every other day at the end of the workout
*Rest days are going to be low to moderate intensity cardio



Thoughts? Ideas? Feedback?
Thanks in advance!

That looks good to me Alex. I've always liked the idea behind PHAT and the variety in your workout week that it offers
There are a lot of exercises and a lot of volume in your programme but you are well used to extending yourself, and you'll have no trouble coping with your programme as listed. The Power sessions will add something to your current programme which is more 'hypertrophy' oriented
I wouldn't see any problem with the power deads and squats on the same day at 3 working sets each it's not overly demanding

[deltpecx]

Hey bro!...whats my weak point...EVERYTHING!!!!...

Ha ha! Well said!

[NaturalPursuit]

That looks good to me Alex. I've always liked the idea behind PHAT and the variety in your workout week that it offers
There are a lot of exercises and a lot of volume in your programme but you are well used to extending yourself, and you'll have no trouble coping with your programme as listed. The Power sessions will add something to your current programme which is more 'hypertrophy' oriented
I wouldn't see any problem with the power deads and squats on the same day at 3 working sets each it's not overly demanding

Thats what I was thinkin! I am making some minor tweaks but sticking to the general PHAT template!

Extremely excited as lately I have been loving my workouts EVEN MORE! Looking forward to PUSHIN IT HAARD!!!

Ha ha! Well said!

Thanks man!

[NaturalPursuit]

Well, for those of you in your contest prep, I have some food porn for ya!

...wish I actually ate half of what I'm about to post...



Pasta with olive oil and garlic


Buttered Cinnamon Bagel with butter MONEY SHOT


Blueberries with stevia


Choco thumbprints and sugar cookie


Asparagus and green peas


Carrot, tortilla, zebra cakes

[NaturalPursuit]

Scrambled Eggs


Banana with peanut butter, sugar cookie, confetti poptart


Assorted cookies, Peanut M&Ms, confetti poptart


Ground Turkey Burger


Banana with peanut butter


Powdered donuts and sugar cookies


Tortillas and confetti poptart

[NaturalPursuit]

Peas and Blueberries


Ground BBQ Turkey


Powdered donuts and chocolate thumbprints


Cinnamon bagel, confetti poptart, banana with peanut butter


and to answer a few questions from people that I have received...I DO NOT EAT EVERYTHING I POST

A lot of what I eat is not posted but, as I know we all love our food porn and to my fellow bodybuilders who are in prep mode, I will continue to post random food porn

[NaturalPursuit]

UPDATE

I have finished my new workout routine and plan on starting it tomorrow! Besides bodybuilding, I have been working hard on the next Core Nutritionals Video and am so proud that they will be the Yorton Cup commercials! Speaking of Core Nutritionals, Doug sent me some bottles of Core ZAP, which I am very eager to use!

Tomorrow will be the 1st day of the new workout routine along with the 1st day of consistently using Core ZAP!

...I HAVE BIG THINGS PLANNED FOR THIS OFFSEASON

[Power_Strike92]

I open the thread to see today's update and WHAM! Food porn everywhere. Mirin' hard bro.

[extremenergy3]

In. + Core Nutritionals is awesome.

[demonwareltd]

Inspiring ab work. I'm hitting them tomorrow and I know I need to ratchet up the intensity and try to get them a bit thicket. Great job!!

[NaturalPursuit]

I open the thread to see today's update and WHAM! Food porn everywhere. Mirin' hard bro.

haha, my family always has good eats around

In. + Core Nutritionals is awesome.

Thanks man! And yeah...i'm pretty stoked about it!

Inspiring ab work. I'm hitting them tomorrow and I know I need to ratchet up the intensity and try to get them a bit thicket. Great job!!

Thanks demon! I swear the next time I step on stage they will be SHREDDED and no longer a weak point!

Kill those abs man!

[NaturalPursuit]

Layne Norton's PHAT routine meets INTENSITY...on top of that, I received Core ZAP from Core Nutritionals...ARE YOU READY FOR INSANITY?! LETS KILL THIS! UPPER POWER!

#1 - Ab Circuit - 2 sets (no break in between exercises)

1. Hanging leg raises (dip platform, up till quads hit chest)-
pause at top x 16

2. Crossbody crunches-
pause at top x 17

3. Planks (imagine pulling elbows into knees)-
+35 lbs x 30 seconds
+25 lbs x 32 seconds

4. Bench reverse crunch (knees bent)-
27.

not your average ab circuit...done with PURE INSANITY ON EVERY. DAMN. REP...get your mind focused...CAUSE ITS UPPER POWER TIME!!!

BB Rows (Overhand grip, body parallel to ground)-3 sets of 3-5 reps
185 x 4

HUGE pulls using ONLY MY BACK...none of these "swinging" ****!

Weighted Pull ups (Underhand Grip)-2 sets of 6-10 reps
Bodyweight +10 lbs x 6
Bodyweight +5 lbs x 6.5

havent don't underhand pull ups in FOREVER! Tremendous exercise!

Wide Grip Pulldowns (Overhand Grip)-2 sets of 6-10 reps
135 x 10
150 x 7

BOOM! BIG CONTRACTIONS! Squeezin with all my power!

Power rack Flat BB press- 3 sets of 3-5 reps
(notches on power rack are 11 and 14, bench on 25 lb plates)
165 x 3
155 x 4
155 x 4

MORE! Never stoppin!

Weighted dips-2 sets of 6-10 reps
Bodyweight +25 x 8
Bodyweight +25 x 8

Going STRONG! Breakin down boundaries and pushin my limits!

Standing BB shoulder press-3 sets of 6-10 reps
80 x 6
80 x 6
80 x 8

finally got the form done right for standing presses! INTENSE PUSHING!

BB curls-3 sets of 6-10 reps
80 x 6
80 x 7
80 x 7

squeezin hard at the peak contraction! CONSTANT TENSION!

Standing DB Tricep Extension-3 sets of 6-10 reps
60 x 6
60 x 6
60 x 6

FINISH THIS WORKOUT STRONG!

DB farmers walks (from the ground)- 1 set to failure
85 lb dbs x 36 seconds (counted mississippis in head)

Weighted hangs- 1 set to failure
45 lb plate x 60 seconds (counted mississippi in head)

...looking BIGGER than ever...muscles bellies are round...chest and delts remain striated...vascularity is incredible...OFFSEASON IS IN FULL EFFECT!

[offroadatv200]

and to answer a few questions from people that I have received...I DO NOT EAT EVERYTHING I POST

A lot of what I eat is not posted but, as I know we all love our food porn and to my fellow bodybuilders who are in prep mode, I will continue to post random food porn

Thanks for that!!

Layne Norton's PHAT routine meets INTENSITY...on top of that, I received Core ZAP from Core Nutritionals...ARE YOU READY FOR INSANITY?! LETS KILL THIS! UPPER POWER!

#1 - Ab Circuit - 2 sets (no break in between exercises)

1. Hanging leg raises (dip platform, up till quads hit chest)-
pause at top x 16

2. Crossbody crunches-
pause at top x 17

3. Planks (imagine pulling elbows into knees)-
+35 lbs x 30 seconds
+25 lbs x 32 seconds

4. Bench reverse crunch (knees bent)-
27.

not your average ab circuit...done with PURE INSANITY ON EVERY. DAMN. REP...get your mind focused...CAUSE ITS UPPER POWER TIME!!!

BB Rows (Overhand grip, body parallel to ground)-3 sets of 3-5 reps
185 x 4

HUGE pulls using ONLY MY BACK...none of these "swinging" ****!

Weighted Pull ups (Underhand Grip)-2 sets of 6-10 reps
Bodyweight +10 lbs x 6
Bodyweight +5 lbs x 6.5

havent don't underhand pull ups in FOREVER! Tremendous exercise!

Wide Grip Pulldowns (Overhand Grip)-2 sets of 6-10 reps
135 x 10
150 x 7

BOOM! BIG CONTRACTIONS! Squeezin with all my power!

Power rack Flat BB press- 3 sets of 3-5 reps
(notches on power rack are 11 and 14, bench on 25 lb plates)
165 x 3
155 x 4
155 x 4

MORE! Never stoppin!

Weighted dips-2 sets of 6-10 reps
Bodyweight +25 x 8
Bodyweight +25 x 8

Going STRONG! Breakin down boundaries and pushin my limits!

Standing BB shoulder press-3 sets of 6-10 reps
80 x 6
80 x 6
80 x 8

finally got the form done right for standing presses! INTENSE PUSHING!

BB curls-3 sets of 6-10 reps
80 x 6
80 x 7
80 x 7

squeezin hard at the peak contraction! CONSTANT TENSION!

Standing DB Tricep Extension-3 sets of 6-10 reps
60 x 6
60 x 6
60 x 6

FINISH THIS WORKOUT STRONG!

DB farmers walks (from the ground)- 1 set to failure
85 lb dbs x 36 seconds (counted mississippis in head)

Weighted hangs- 1 set to failure
45 lb plate x 60 seconds (counted mississippi in head)

...looking BIGGER than ever...muscles bellies are round...chest and delts remain striated...vascularity is incredible...OFFSEASON IS IN FULL EFFECT!

SOLID workout man! Keep killin it!

[Jumpman3210]

Dude I just scrolled through some of your eats and I had Kashi Go Lean Crunch and Poptarts this morning

[shez.virani]

Hey man! Thought I would check in on your log. And, this is just what I need. Another guy to embarrass my log when it comes to amazing foodporn pictures. Workouts looking solid man! I ran PHAT for a while and liked it a lot. Keep up the good work. I'll be checking in more often. DO WORK!

[Shazriki]

THat workout was demonic! Offseason destruction mode: engaged.

[NaturalPursuit]

Dude I just scrolled through some of your eats and I had Kashi Go Lean Crunch and Poptarts this morning

ahh yes...the food of champions lmao!! Kashi has some amazing cereal! You ever have the cinnamon crumble? mmmm...actually had that pre-workout this morning along with tortillas, apples, green peas, and eggs! (odd combo I know but I eat em all separate lol)

Hey man! Thought I would check in on your log. And, this is just what I need. Another guy to embarrass my log when it comes to amazing foodporn pictures. Workouts looking solid man! I ran PHAT for a while and liked it a lot. Keep up the good work. I'll be checking in more often. DO WORK!

Thanks for stoppin in man! I'll keep the insane workouts comin! GOTTA PUSH IT HARDER!

THat workout was demonic! Offseason destruction mode: engaged.

Thanks Moses!

destroying gyms...one plate at a time hahaha

[fittofattofit]

...looking BIGGER than ever...muscles bellies are round...chest and delts remain striated...vascularity is incredible...OFFSEASON IS IN FULL EFFECT!

Loving it Alex!

Great work on the weighted pull-ups and dips and those are strong BO rows
Sh!t --- strong standing presses as well, because I know that you are keeping them super-strict!

[NaturalPursuit]

Loving it Alex!

Great work on the weighted pull-ups and dips and those are strong BO rows
Sh!t --- strong standing presses as well, because I know that you are keeping them super-strict!

Thanks man! My strength is starting to return and I expect it to sky rocket now! form is always SPOT ON!...you know me too well lmao!

[NaturalPursuit]

"DOMS in upper body is intense...abs are so sore it hurts to breathe...we'll let them grow...but while those are growing...IM GUNNA ATTACK THIS LOWER POWER SESSION!!!"

2nd day using Core ZAP...taken 30 mins pre-workout...LOVING THIS PRODUCT!



Squats-3 sets of 3-5 reps
(chest to quads deep)
235 x 3
255 x 4
255 x 4

Goin DEEP and pushin HARD!

Leg Press (Close)-2 sets of 6-10 reps
(knees to chest deep)
6 plates per side x 6
6 plates per side x 7

INSAAANE leg presses! OUTWORK!

Leg extensions-2 sets of 6-10 reps
(pause at top)
140 x 8
160 x 6

Squeezin TIGHT at the peak contraction along with SLOOOW negatives!

Deadlifts- 3 sets of 5-8 reps
245 x 5
255 x 5
265 x 5

right in the workout...hit deadlifts with INSANE INTENSITY!

Lying leg curls-
2 sets of 6-10 reps
80 x 8
85 x 7

KEEP PUSHIN!

Abductor/Adductor- 1 set to failure
Away- 90 x 22
In 90 x 22

quads...glutes...hamstrings...and lower back...ARE DEAD...but what? weak point wasnt hit hard?...you know what that means...CALF TIME!!!
Calf#1 - (1st sets 8-12 reps / 2nd set drop set)

Seated calf press- 2 sets
190 x 8
190 x 8 dropped into no holds 135 x 14

LEAVIN SWEAT AND CHALK ALL AROUND THE GYM! FINISH STROOONG!!!

Standing smith machine calf press- 2 sets
(standing on bumper plates)
365 x 8
375 x 6 dropped 315 x 10 dropped 225 x 12 dropped 135 x 22

...hobbled out of the gym after my 1st lower power session...gotta love THE PAIN and STRUGGLE!!!!



UPDATE:

As I have previously mentioned, I am working on commercials for Core Nutritionals products and the work is going great! Really enjoying working for this company! Also, I am promoting Bleed Time Krew (BTK) and have a beta website up and will have a promo video coming out within a couple days! The beta website can be found at: http://akikel.wix.com/bleedtimekrew....and even MORE good news, I have finally updated my website (www.natural-pursuit.com) with a Services page that shows what I offer! Along with spending time with my family, enjoying food, and LOVING THESE WORKOUT, my life has been progressing very much and I am enjoying every second of it!...Knock on wood!