RhinoMight 2018

[Andalite]

26 Jan 2019 Sat

GOOD MORNINGS + BICEPS

I am super happy with the 135 kgs x 20 reps Widowmaker set on Good Mornings. I am going to spend the next few weeks building on this. I don’t think I will try to beat 20 reps but I am going to either do multiple sets or more weight or both.

Warm-ups:
Lower Body + Back Activation
SSB Good Mornings:
35 kgs x 5 reps
85 x 1

A1. Good Mornings:
Work Sets
85 x 3
90 x 3
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3
130 x 3
135 x 20 Widowmaker PR!

B1. Preacher Curls:
17.5 x 2
15 x 3
13.5 x 6
11 x 7
10 x 8
V = 26

C1. One Arm Cable Rope Hammer Curls:
10 x 4
8.75 x 6
7.5 x 8
6.25 x 10
5 x 12
V = 40

Video:

[Andalite]

27 Jan 2019 Sun

CHEST + BACK CIRCUIT 1

Another excellent workout in the books. I’m Micro-loading Incline Bench Press and nailing PRs week after week to see how long I can hang on to this. 111.5 kgs x 4 reps is a PR and I rest-paused this for a total of 5 reps (4+1). Taking a page from the Hypertrophy Coach Joe Bennett; I am focusing on strong contraction and good ROM to pack on the most muscle. I have had to rework my training split because of the issues with my hamstring and how I intend on approaching Good Mornings so I will post the new split in a rotation or two once I know everything that I have put down on paper is green lit for the floor.

Warm-ups:
Chest + Back Activation
Incline Bench Press:
20 kgs x 5 reps
75 x 3
100 x 3

A1. Incline Bench Press:
111.5 x 4 PR + 1 = 5 Rest-Paused
105 x 5 x 2 sets
105 x 3
V = 18

B1. Incline Bench Press:
95 x 7
90 x 8
85 x 10
V = 25
B2. Barbell Rows:
105 x 10 x 3 = 30
B3. V-Bar Lat Pulldowns:
42.5 x 10 x 3 = 30

C1. Straight Arm Lat Pulldowns:
12.5 x 13 x 2 = 26
C2. Chest Supported Low to High Band Rows:
No. 2 x 20 x 2 = 40

Video:

[Andalite]

28 Jan 2019 Mon

TRICEPS + SIDE DELTS

The antibiotics I’m on have bloated me up to a ripe 93.5 kgs Body Weight. Luckily today was the last dose and I should be back to normal in a couple of days once my stomach settles down. I am super pleased with my PR on Deloaded Dips of 52 kgs x 2 reps. All in all; this was a solid workout.

Warm-ups:
Body Weight = 93.5 kgs
Chest + Tricep Activation
Body Weight Dips

A1. Deloaded Dips with Chains:
+22.5 kgs x 5 reps
+51 x 2 PR
+42.5 x 4 x 2 sets
V = 15

B1. Overhead EZ Skullcrushers:
25 x 15 x 2
30 x 10 x 2
V = 50

C1. One Arm Tricep Pulley Pressdowns:
10.5 x 10 PR
8.75 x 10
7.5 x 10
V = 30

D1. Cable Side Raises:
5 x 12 PR x 3 = 36

Video:

[amibiswajit]

Can you please be more specific about those DL and GM?

[amibiswajit]

Your belly needs to get flattered .

[Andalite]

Can you please be more specific about those DL and GM?

Specific?

Your belly needs to get flattered.

You mean "flattened"? Maybe.... It is not on my list at the moment.

[Andalite]

29 Jan 2019 Tue

QUADS + HAMS + BACK CIRCUIT 2

This was a very good workout and the reason why I have a Quads, Hams and Back workout just before I train “Back Thickness” with heavy One Arm Cable Rows and Snatch Grip Deadlifts is to pre-exhaust the same muscles and put myself in a handicap situation (of sorts). I liked rest-pausing the Low Box Squats against No.1 Bands and I’ll happily take the PR of 105 kgs x 10 reps.

Warm-ups:
Lower Body + Back Activation

A1. Low Box Squats vs No1 Bands:
105 kgs x 10 reps PR
105 x 7 + 1 = 8 Rest-Paused
105 x 6 + 2 = 8 RP
V = 26

B1. Banded Leg Curls:
No1 x 20 x 2 set = 40

C1. Romanian Deadlifts:
75 x 15

D1. Seated Cable Rows:
60 x 15 x 3 = 45
D2. Chest Supported High to Low Band Rows:
No3 x 10 x 3 = 30
D2. Chest Supported Low to High Band Rows:
No2 x 15 x 3 = 45

Video:

[Andalite]

I took a page from Joe Bennett "The Hypertrophy Coach" 's book and threw in a killer back finisher after my "Back Thickness" workout tonight. This is one set flirting very close to failure and it is comprised of Barbell Rows, Deadlifts from the Floor and Deadlifts from the Knees done as a superset without taking your hands off the bar. I got a big pump/burn by the end of it.

[Andalite]

30 Jan 2019 Wed

BACK THICKNESS + BICEPS

Tonight’s Back Thickness workout was off the chain. It was brutal and I am happy with so many PRs all over the place. Snatch Grip Deadlifts were tough as nails – exactly what I wanted after training Legs and Back heavy the previous night and I am happy with 175 kgs x 4 reps as a PR. I am able to progress on all the exercises with baby steps so I am happy.

Warm-ups:
Lower Body + Back Activation
Seated Cable Rows:
10 kgs x 50 reps Pre-Exhaustion
Later: Bicep Activation

A1. One Arm Cable Rows:
31 kgs x 12 reps PR
31 x 11
31 x 10
27.5 x 12
25 x 10
V = 55

B1. Snatch Grip Deadlifts:
165 x 5
175 x 4 PR
V = 9

C1. Snatch Grip Deadlifts:
135 x 3 x 2 sets = 6
C2. V-Bar Lat Pulldowns:
42.5 x 12 PR x 2 = 24

D1. Barbell Rows:
85 x 12
D2. Deadlifts from the Floor:
85 x 10
D3. Deadlifts from the Knees:
85 x 6
V = 28

E1. Barbell Curls:
42.5 x 5 PR
40 x 5
37.5 x 8 PR
35 x 8
V = 26

F1. Cable Rope Hammer Curls:
30 x 9 PR
27.5 x 8
25 x 7
22.5 x 10
V = 34

Video:

[Andalite]

31 Jan 2019 Thu

TRICEPS + SIDE DELTS

Deloaded Dips were brutal and after an all-out set of +34 kgs x 8 reps which as a PR; I was beat. All in all this was an excellent workout.

Warm-ups:
Body Weight = 93.5 kgs
Chest + Tricep Activation
Tricep Pulley Pressdowns:
5 kgs x 50 reps Pre-Exhaustion

A1. Deloaded Dips with Chains:
+34 kgs x 5 reps
+34 x 8 PR
+25.5 x 4
V = 17

B1. Tricep Pulley Pressdowns:
27.5 x 10 x 2 sets
25 x 10
22.5 x 10
V = 40

C1. Lying Cross DB Extensions:
6.25 x 12 PR x 3 = 36

D1. Cable Side Raises:
5.25 x 8 PR + 3 = 11 Rest-Paused
5.25 x 8 + 3 = 11 RP
V = 22

Video:

[Andalite]

I have two big "back" movements that I actively strive to progress on both in terms of good exercise execution and in terms of adding weight:

1. One Arm Cable Rows
2. One Arm Lat Pulldowns

Today was "Back Lat Focus" and so One Arm Lat Pulldowns were on the menu and I am happy to hit a PR of 31 kgs x 9 reps.

Video:

[Andalite]

01 Feb 2019 Fri

SHOULDERS + BACK LAT FOCUS

Excellent workout!

Warm-ups:
Back Activation
Shoulders Pre-Exhaustion:
One Arm DB Press 5 kgs x 50 reps
Back Pre-Exhaustion (done later):
V-Bar Lat Pulldowns 12.5 kgs x 50 reps

A1. Seated Overhead Press:
71 kgs x 3 reps PR + 2 = 5 Rest-Paused
67.5 x 4
65 x 5
62.5 x 5
60 x 5
60 x 5
V = 29

B1. One Arm Lat Pulldowns:
31 x 9 PR x 2 sets
27.5 x 10 x 2
25 x 11 x 2
V = 60

Video:

[Andalite]

02 Feb 2019 Sat

TRICEPS + BICEPS

Good workout!

Warm-ups:
Triceps + Biceps Activation
Tricep Pulley Pressdowns:
5 kgs x 50 reps Pre-Exhaustion
Cable Curls:
5 x 50 Pre-Exhaustion

A1. Weighted Dips:
+28.5 kgs x 3 reps
+28.5 x 5
V = 8
A2. Barbell Curls:
41 x 4 x 2 sets = 8

B1. One Arm Tricep Pulley Pressdowns:
10 x 10
10 x 10
10 x 8
V = 28
B2. Preacher Curls:
15 x 4
12.5 x 7
10 x 10
V = 21

C1. Lying Cross DB Extensions:
5 x 10 x 3 = 30
C2. One Arm Cable Rope Hammer Curls:
10 x 5 x 2
8.75 x 5, 7.5 x 5, 6.25 x 5 Drop Set
V = 25

Video:

[Andalite]

03 Feb 2019 Sun

MAIN EVENT: LOW BOX SQUATS

I am very happy with 180 kgs x 3 reps on Low Box Squats. This is a PR for me and I will hopefully progress on the combination of heavy sets by either adding reps or adding weight to 175 kgs at the end. I don’t want to push past 180 at the moment. I would like to build up some wind in my sails with a rep or two more before I progress with weight. Good workout and I’ll happily take this victory.

Warm-ups:
Body Weight = 93.5 kgs
Back + Lower Body Activation
Low Box Squats:
25 kgs x 3 reps
75 x 3
105 x 2
125 x 2

A1. Low Box Squats:
Work Sets
145 kgs x 3 reps
165 x 2
180 x 3 PR!
180 x 2
175 x 2
165 x 2
155 x 3
V = 17

B1. Banded Leg Curls:
No. 1 x 20 x 2 sets = 40

Extra Work: Chest
C1. Flat DB One Arm Chest Press:
20 x 9 x 2 = 18

Video:

[Andalite]

Bicep work from tonight:

[Andalite]

04 Feb 2019 Mon

GOOD MORNINGS + BICEPS

What is crazier than one Widowmaker? Two! Needless to say: my delicate stomach took me to puke-city after 135 kgs x 20 reps x 2 sets of Good Mornings. But; this is the type of output capacity I wanted to get work up to and moving forward I am going to do one heavier set in the 8-12 rep range and then take 135 or more for a proper Widowmaker set.

Warm-ups:
Body Weight = 93.2 kgs
Back + Lower Body Activation
SSB Good Mornings:
35 kgs x 5 reps
85 x 5
115 x 5
Bicep Pre-Exhaustion (later)
Cable Curls:
5 kgs x 40 reps

A1. Good Mornings:
Widowmaker Sets
135 kgs x 20 reps x 2 sets = 40

B1. Preacher Curls:
17.5 x 1
15 x 4
15 x 4
13.5 x 6
13.5 x 6
V = 21

C1. Leaning Curls:
10 x 6, 5 x 10 Drop Set
V = 16

D1. One Arm Cable Rope Hammer Curls:
10.5 x 5 PR
8.75 x 9
7.5 x 10
6.25 x 8
6.25 x 8
V = 40

Video:

[Andalite]

05 Feb 2019 Tue

CHEST + BACK CIRCUIT 1

This was an excellent workout and I am really happy with my PR on Incline Bench Press of 105 kgs x 7 reps. I am going to make some changes for the next rotation. The second bunch of Supersets (exercises C1 and C2) will be moved to Back Circuit 2 and I will replace B1 with Incline DB Presses. I will do 4 sets of B1, B2, B3 to balance it all out.

Warm-ups:
Chest + Back Activation
Chest Pre-Exhaustion:
Push-ups: Body Weight x 33 reps
Back Pre-Exhaustion (done later):
V-Bar Lat Pulldowns 20 kgs x 40 reps

A1. Incline Bench Press:
105 x 7 PR + 2 = 9 Rest-Paused
105 x 4 + 1 = 5 RP
105 x 5
V = 19

B1. Incline Bench Press:
95 x 7
90 x 8
85 x 8
V = 23
B2. Barbell Rows:
107.5 x 8 x 3 sets = 24
B3. V-Bar Lat Pulldowns:
42.5 x 13 x 3 = 39

C1. Straight Arm Lat Pulldowns:
12.5 x 12 x 3 = 36
C2. Chest Supported Low to High Band Rows:
No.3 x 15 x 3 = 45

Video:

[Andalite]

07 Feb 2019 Thu

TRICEPS + BICEPS + SIDE DELTS

I took a day off because I had been training every day for 11 days and I needed a break. Today was a great workout and I am super happy with the PR on Weighted Dips with 28.5 kgs x 7 reps. I am reducing my frequency of Dips from 3x to 2x in my 9 day training rotation.

Warm-ups:
Triceps + Biceps Activation
Pre-Exhaustion:
Tricep Pulley Pressdowns: 10 x 30+20=50
Leaning Curls: 2.5 x 30+20=50

A1. Weighted Dips:
+28.5 kgs x 5 reps
+28.5 x 7 PR
+28.5 x 5
+18.5 x 7
V = 24
A2. Leaning Curls:
12.5 x 7 PR
11 x 10 PR
11 x 8
5 x 20 PR
V = 45

B1. Lying DB Cross Extensions:
7.5 x 11 PR
6.25 x 13
6.25 x 15 PR
5 x 17
V = 56
B2. One Arm Cable Rope Hammer Curls:
10.75 x 5 PR
10 x 6
8.75 x 8
7.5 x 10
V = 29

C1. Cable Side Raises:
5.25 x 10 PR
5.25 x 10, 3.75 x 8 Drop Set
V = 28

Video:

[Andalite]

08 Feb 2019 Fri

QUADS + HAMS + BACK CIRCUIT 2

I spoke to Eric about replacing Low Box Squats vs. Bands with something more Quad intensive and he told me to get back to doing Split Squats. I figured out how to rig the set-up so that it is safe if I fail and I’m very happy to return to this movement. Split Squats destroyed my quads and I added a set at the end to hone in my technique. Good workout!

Warm-ups:
Lower Body + Back Activation
Pre-Exhaustion for Back (done later):
Cable Seated Rows: 10 kgs x 50 reps

A1. Split Squats:
45 kgs x 5 reps
45 x 9
45 x 6
30 x 10
30 x 5 Technique Set
V = 35

B1. Banded Leg Curls:
No. 1 x 20 x 2 sets = 40

C1. Romanian Deadlifts:
75 x 10 x 2 = 20

D1. High to Low Band Rows:
No. 3 x 12 x 3 = 36
D2. Low to High Band Rows:
No. 2 x 15 x 3 = 45
D3. Seated Cable Rows:
65 x 10
65 x 12 x 2
V = 34

Video:

[Andalite]

11 Feb 2019 Mon

BACK THICKNESS

I took a couple of days off from the gym and it is like my body has forgotten what working out is all about. I am thrilled with my Snatch Grip Deadlift PR of 185 kgs x 2 reps. I am pretty certain that if I don’t get bored of this movement; I can drag it up to the low 200s by the end of this year. I’ve reworked a bit of my training split and my approach to training shoulders is going to be very old school. I will be doing one variation of OHP at the end of each workout for 2 sets. All in all this was a great workout and I’m very happy.

Warm-ups:
Lower Body + Back Activation
Pre-Exhaustion for Back:
Cable Seated Rows: 10 kgs x 50 reps

A1. One Arm Cable Rows:
31 kgs x 12 reps x 2 sets
31 x 11
27.5 x 13 PR
25 x 14 PR
V = 62

B1. Snatch Grip Deadlifts:
175 x 4
185 x 2 PR
V = 6

C1. High to Low Band Rows:
No. 3 x 10 x 2 = 20
C2. Low to High Band Rows:
No. 2 x 12 x 2 = 24
C3. V-Bar Lat Pulldowns:
43.75 x 10 PR x 2 = 20
C4. Snatch Grip Deadlifts:
125 x 4 x 2 = 8
V = 72

D1. Barbell Rows:
87.5 x 10
D2. BB Deadlifts from the Floor:
87.5 x 10
D3. BB Deadlifts from the Knees:
87.5 x 5
V = 25 @ 87.5

E1. One Arm DB Overhead Press:
30 x 5
25 x 10 PR
V = 15

Video:

[Andalite]

Overhead Press work from tonight after Triceps and Biceps. I think this is the first time I have done standing OHP since July of 2018. Fun stuff!

[Andalite]

12 Feb 2019 Tue

TRICEPS + BICEPS + DELTS

Solid workout done and I am happy with how my shoulders felt. Dropping the frequency of parallel bar dip variations from 3x to 2x in my 9 day rotation has really helped pain management and although there were no PRs today (because to expect each workout to be a PR would be a big mistake) there was no pain during the dips either.

Warm-ups:
Body Weight = 93.3 kgs
Triceps + Biceps Activation
Pre-Exhaustion Work:
Tricep Pulley Pressdowns 10 kgs x 40 reps
Cable Curls 5 x 40

A1. Deloaded Dips:
+25.5 kgs x 6 reps
+42.5 x 6
+42.5 x 4
+25.5 x 8
V = 24
A2. EZ Curls:
35 x 7
32.5 x 9 PR
30 x 8
27.5 x 10 PR
V = 34

B1. Lying DB Cross Extensions:
7.5 x 15 PR
6.25 x 15 x 2 sets
V = 45
B2. One Arm Cable Rope Hammer Curls:
10.75 x 8 PR
10 x 6
8.75 x 10
V = 24

C1. Overhead Press:
90 x 1
80 x 3
V = 4

D1. Cable Side Raises:
5 x 10 x 2 = 20

Video:

[Andalite]

13 Feb 2019 Wed

BICEPS + TRICEPS

I eliminated one of the workouts of this training rotation to bring it to a close early. I have some work-related conflicts coming up with regards to time so I want to pull the next rotation up by a day or two. I have also reworked some of my split with new exercises and training approach for Quads and Hams – I will update all of this over the next few days. I want to get into the swing of things and make sure I haven’t bitten off more than I can chew. Tonight’s Arm workout was a good solid session.

Warm-ups:
Biceps + Triceps Activation
Pre-Exhaustion Work:
Cable Curls 5 kgs x 40 reps
Tricep Pulley Pressdowns 10 x 40

A1. Preacher Curls:
15.5 kgs x 4 reps PR
15.5 x 3 + 1 = 4 Rest-Paused
13.5 x 5 x 2
V = 18
A2. Overhead EZ Extensions:
32.5 x 12 x 4 sets = 48

B1. Leaning Curls:
11.5 x 7
11.5 x 6
11.5 x 7
10 x 8
V = 28
B2. One Arm Tricep Pulley Pressdowns:
12.5 x 10 PR
12.5 x 8 x 2
10 x 10
V = 36

Video:

[Andalite]

14 Feb 2019 Thu

MAIN EVENT: LOW BOX SQUATS

Big day for me. Despite being a bloated 94.1 kgs on Valentine’s Day; I managed to put up a big PR for me with a 185 kgs Low Box Squat single. I was so happy I went in for another single and lo and behold I got that as well. I am ecstatic. Now it is time to own 185 and build volume one baby rep at a time. Happy Valentine’s Day, everyone!

Warm-ups:
Body Weight = 94.1 kgs
Lower Body + Back Mobility + Activation
Low Box Squats:
25 kgs x 3 reps
75 x 2
105 x 3
125 x 2

A1. Low Box Squats:
145 kgs x 3 reps
165 x 2
180 x 2
185 x 1 PR
185 x 1
175 x 2
165 x 2
155 x 4
V = 17

B1. Overhead Press:
70 x 6 x 2 sets = 12

Video:

[Andalite]

Dr. K @strongdoct hit a big PR on Low Box Squats.

[Andalite]

15 Feb 2019 Fri

QUADS + HAMS + CALVES

I’m very happy with today’s leg workout. There are tiny tweaks I am going to make next session to do more work on Split Squats.

Warm-ups:
Lower Body + Back Mobility + Activation
Pre-Exhaust:
Step-ups 30 reps

A1. Split Squats:
10 kgs x 12 reps
30 x 6
30 x 6 + BW x 3 static holds
V = 27

B1. Banded Lying Leg Curls:
No.2 + No.1 x 15 x 2 sets
No.2 + No.1 x 15, No.1 x 5 Drop Set with Static Holds
V = 50

C1. Front Squats:
65 x 11
C2. Romanian Deadlifts:
65 x 12

D1. One Leg Calf Raises:
BW x 15 x 3 = 45

Video:

[Andalite]

16 Feb 2019 Sat

CHEST + BACK + BICEPS

Awesome workout.

Warm-ups:
Chest + Back + Biceps Activation
Chest Pre-Exhaustion:
Push-ups BW x 35

A1. DB Incline Bench Press:
20 kgs x 12 reps
20 x 12
20 x 10
V = 34

B1. DB Flat Bench Press:
20 x 10
20 x 8
20 x 8
V = 26

Back Pre-Exhaustion:
V-Bar Lat Pulldowns
20 x 40
25 x 32
Low to High Band Rows
No. 3 x 10 x 2
High to Low Band Rows
No. 2 x 10 x 2

C1. DB Rows:
40 x 6 x 2 sets = 12
C2. High to Low Band Rows:
No. 3 x 10 x 2 = 20
C3. Low to High Band Rows:
No. 2 x 10 x 2 = 20
C4. Seated Cable Rows:
60 x 10 x 2 = 20

Biceps Pre-Exhaustion:
Cable Curls
5 x 50

D1. One Arm Cable Rope Hammer Curls:
12.5 x 4
10 x 6
8.75 x 8
7.5 x 9
7.5 x 5 @ static holds
V = 32

Video:

[Andalite]

18 Feb 2019 Mon

SHOULDERS + TRICEPS

Very strong workout tonight. I need to change the order of the exercises next week but otherwise everything went well.

Warm-ups:
Body Weight = 92.5 kgs
Chest + Triceps Activation
Band Resisted Overhead Press
Banded Spider Walks
Banded Rear Delts
Shoulders Pre-Exhaustion:
Push-ups BW x 35

A1. Overhead Press:
85 kgs x 4 reps
85 x 3
75 x 6
70 x 8
V = 21

B1. Weighted Dips:
+8.5 x 5
+28.5 x 5
+28.5 x 3
+18.5 x 7
V = 20

C1. Cable Side Raises:
5.25 x 8 x 4 = 32
C2. Lying Cross DB Extensions:
7.5 x 10 x 4 = 40

Video:

[Andalite]

Exercise index (of sorts) of Split Squats and One Leg Banded Lying Leg Curls from last night. 30 kgs x 12 reps is a PR on Split Squats and I am really happy I stumbled on to John Meadows' videos because all along I've been facing a balance issue (as a limiting factor) on Split Squats but doing it this way eliminates that. The only drawback is going really heavy on it but since I am chasing hypertrophy and most of the time when I attack this exercise I am also pre-exhausted (another nifty trick Eric Troy taught me) so going super heavy just isn't on the table. I reckon I will go up to 50-60 kgs on the dumbbell (maybe add another 8.5 kgs if I sling a chain around my neck) but there's no way I can crank out 10+ reps on those anytime soon. Good workout!

[Andalite]

19 Feb 2019 Tue

GM + QUADS + HAMS

Excellent workout tonight. The Drop Set on Good Mornings with 155 kgs x 10 (also a PR) followed immediately by 135 x 10 was brutal. I am going to try for a full 20 next week – fingers crossed!

Warm-ups:
Lower Back + Back Activation
Good Mornings:
35 kgs x 5 reps
85 x 3
115 x 3
135 x 3

A1. Good Mornings:
155 kgs x 10 reps PR, 135 x 10 Drop Set
V = 20

B1. Split Squats:
30 x 12 PR
25 x 10 with Static Hold
20 x 8 with Static Hold
V = 30

C1. One Leg Banded Lying Leg Curls:
No. 1 x 12
No. 1 x 9 + 3 partials
No. 1 x 8 + 4 partials
V = 29

Video: