Muscletech Clear Muscle

[llahhsoj]

What's up man? How is the training going? I hope you are enjoying your weekend as well.

[braskibra]

Day 25 (today)

unbelievably hectic past few days which is why i couldnt get my workouts up and posted, but my schedule finally will clear up after tuesday and updates will be more frequent then the past week:


Highlights of last few days:

Chest strength day: went GREAT! bench press strength is going up!
Banded bench press:
205 plus 40 pounds with bands
x 5 reps
x5 reps
x 5 reps
x 5 reps


DB incline Press with 75 pounds
x 8
x 8
x 8
x 8



Intra set stretching:
3 x 30 s

Incline DB fly:

40 x 6
40 x 6
40 x 6
40 x 6




BACK strength day: went very good as well, wasn't able to rest as much as I wanted between sets because I was in a hurry

DB row:
120 x 6
120 x 6
120 x 6
120 x 5
120 x 5

T-bar row:
3 plates plus quarter
x 4 reps
x 4 reps
x 4 reps
x 4 reps

Lat pulldown:
150 x 6
150 x 6
150 x 6
150 x 6

barbell curl: 100 x 5
100 x 5
100 x 5
100 x 5
100 x 5


Sat, Sun, Mon, and Tues will(are) minimal training days, Im taking it as a deload due to scheduling conflicts, after tuesday Im going to go into a 2 week overreach and right back into project mass





Notes

Less loss of strength between multiple sessions on same bodypart in single week
Muscles always feel recovered well between sessions
Able to push more weight in each session



Weight gain: plus 1.5 pounds

[braskibra]

intra set stretching burns btw!

[llahhsoj]

[
Notes

Less loss of strength between multiple sessions on same bodypart in single week
Muscles always feel recovered well between sessions
Able to push more weight in each session



Weight gain: plus 1.5 pounds

Looks like you are making some decent progress. Keep up the good work man.

[braskibra]

Looks like you are making some decent progress. Keep up the good work man.

increases in strength are noticeable without a doubt, restricted blood flow training this week!

[kissdadookie]

increases in strength are noticeable without a doubt, restricted blood flow training this week!

Good to hear

[llahhsoj]

increases in strength are noticeable without a doubt, restricted blood flow training this week!

Pump it up.

[braskibra]

finally busy schedule has cleared, tom in the gym in the a.m. legs strength training!

[braskibra]

Days 26-28

Leg Day Strength:
Leg Press:
8 plates x 5 reps
8 Plates x 5 reps
8 plates x 5 reps
8 plates x 5 reps

Walking Lunges:
60 x 40 feet
60 x 40 feet
60 x 40
60 x 40

High Step UP
40 (dbs) x 6 reps
40 x 6
40 x 6
40 x 6

Front Squat:
200 x 5
200 x 5
200 x 5
200 x 5

Stiff legged DB d/l:
50 x 8
50 x 8
50 x 8
50 x 8


Legs are sore but not AS bad as I anticipated:

back session with biceps about to happen: NOW!

[braskibra]

Day 28

Pull Strength:

Barbell Row with dead stand still:
205 x 6
215 x 6
220 x 5
225 x 5

DB ROW:
115 x 6
115 x 6
115 x 5
115 x 4

Lat Pulldown:

150 x 5
150 x 5
150 x 5
150 x 5

Cable Row:
180 x 5
180 x 5
180 x 5
180 x 5

Preacher Curl:
90 x 8
90 x 7
90 x 6
90 x 6


Finished with some abs!

[braskibra]

official weigh in today empty stomach 178.0 thats plus 3

[llahhsoj]

official weigh in today empty stomach 178.0 thats plus 3

Good news man!

[braskibra]

Good news man!

dam straight!

Days 29-30-31

Day 29:
Two workouts
Double Push session

Morning:
Incline DB press:
80 x 10
85 x 8
90 x 7
90 x 6

Decline Barbell Press:
215 x 8
225 x 6
225 x 6
225 x 6


Incline Machine Press:
3 plates
x 5
x 5
x 5
x 5

Skull Crushers:
100 x 6
x 6
x 6
x 6



Evening Workout:
Push Hypertrophy:

banded bench press
185 plus bands x 8
x 8
x 8
x 8

Push-ups
x 20
x 20
x 20
x 20

db flat fly:
40 x 10
40 x 10
40 x 10


Restricted blood flow
tricep pushdown single arm

60 x 10
60 x 10
60 x 8
60 x 8
60 x 8
60 x 8



Day 30:

Legs hypertrophy: supersets

Single leg leg press:
3 plates x 8

superset with :
high step up with 50 # dumbbell

4 sets


Front squat superset with walking lunges:

165 x 8, 45# dbs x 10 x 4 sets

stiff legged deadlifts superset with knee extensions:

45# dbs for SLDL, 150# for knee extensions x 4 sets


Standing calf ss with seated calf x 4 sets


Day 31: Back/biceps hypertrophy (strip sets)

Neutral grip pullup:
25x
16x
15x
12 x

seal row: 55# dbs x 8 x 4 sets

barbell Row: 185 x 8 x 4 sets > strip set to 135 for another 15 reps on last set

lat pulldown: 120 x 8 reps x 4 sets

ez bar curl: 80 x 8 x 4 sets

incline db curl: 30 x 8 x 4 sets> strip set to 25 then 20 then 15 x 8 reps on last set

[braskibra]

strength going up, scale moving up, recovery has not been an issue

[braskibra]

Monday off-Day 32
Push Strength-Day 33
Flat DB Rows:
85 x 8
90 x 8
90 x 8
90 x 7

Incline Alternating single arm DB press;
75 x 6 each arm x 4 sets

Decline Press:
220 x 5
220 x 5
220 x 5
220 x 5

JM press:
90 x 8
90 x 7
90 x 7
90 x 6

Rope Pusdown:
100 x 5
100 x 4
100 x 4
100 x 4

HIIT: 10 sprints approx 20-30 seconds ranging from 10-15 mph


Impression: CM has most certainly helped with recovery and maintainence of strength levels, most of the time I will take it 2 morning, 2 pre, 2 bed , every once in a while I go 1 pre 1 post

[llahhsoj]

strength going up, scale moving up, recovery has not been an issue

Nice! More to come hopefully.

[emergency]

strength going up, scale moving up, recovery has not been an issue

how much weight are you up since the start?

[braskibra]

how much weight are you up since the start?

at least 3 pounds weigh in is friday

[braskibra]

Update: weigh in was yesterday up 4 pounds

yesterday: Push day

Incline DB press
100 x 6
100 x 5
100 x 5
100 x 5

Floor press with bands:
180 plus 30 pounds band resistance
4 sets x 8 reps

Cable crossover:
5 sets x 5 reps

Tricep DB decline crusher:
45 x 6
45 x 6
45 x 6
45 x 6


High intensity treadmill sprints
10 sprints x 30 seconds x 10-14 mph

Incline press felt good, strength is going up!

[emergency]

nice 4 lb weight gain since the start, keep it up brother!

[llahhsoj]

Update: weigh in was yesterday up 4 pounds

Nice! Do you feel you are looking bigger/leaner?

[braskibra]

Nice! Do you feel you are looking bigger/leaner?

actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger

[emergency]

actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger

that is a nice PR indeed.

[llahhsoj]

actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger

I'm glad to hear that. More gains to come.

[VO2Maxima]

actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger

Bigger and leaner? Awesome, holy grail right there!

[DrJekyIIMrHyde]

Bigger and leaner? Awesome, holy grail right there!

That's one thing i can never get. Lean looking legs. They're big, but never look lean....

[braskibra]

That's one thing i can never get. Lean looking legs. They're big, but never look lean....

holding water? body fat percentage?

[braskibra]

Bigger and leaner? Awesome, holy grail right there!

i think the high intensity interval training has something to do with that!, thanks for stopping by

[mrdead]

actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger

Niiice...!!!

[braskibra]

Day 40 and Day 41

Microcyle 2, week 2

Leg strength;

Back squat:
245 x 5
255 x 5
265 x 5
275 x 5

sumo deadlift
275 x 5
275 x 5
275 x 5
275 x 5

walking lunges:
65 # db
6 steps each leg
6 steps each leg
6 steps each leg
6 steps each leg

High intensity sprints:
15 mins
30 on
30 off


Day 41
Push strength:
Flat Db press:
90 x 6
90 x 5
90 x 5
90 x 5

Incline Hammer Press:
3 plates
x 4
x 4
x 4
x 4

decline press:
215 x 4
215 x 4
215 x 4
215 x 4

High intensity stair work:
15 min
30 on
30 off



legs dont feel too bad today, i was surprised!