RhinoMight 2018

[Andalite]

20 Feb 2019 Wed

BACK THICKNESS + BICEPS

This workout might not seem like much – 7 working sets for Back work. BUT, the pre-exhaustion stuff is just killer and gets the back worked hard even before the work sets begin. I love it. I got back to a “heavy” Deadlift variation after many months and I am really happy to get 225 kgs x 2 reps after having trained Good Mornings and Legs hard last night. This was a good workout!

Warm-ups:
Lower Back + Back Activation
Back Pre-Exhaustion:
Seated Cable Rows
10 kgs x 50 reps x 2 sets
Chest Supported High to Low Rows
No. 3 bands x 12 x 2
Chest Supported Low to High Rows
No. 2 x 15 x 2

A1. One Arm Cable Rows:
31 kgs x 12 reps x 3 sets
27.5 x 12
25 x 12
V = 60

B1. Block Deadlifts:
225 x 2
205 x 3
V = 5

Bicep Pre-Exhaustion:
Cable Curls
5 x 50

C1. Leaning Curls:
12.5 x 7
12.5 x 6
10 x 8
7.5 x 8
5 x 12
V = 41

D1. Athlean X Banded Hammer Curls:
No. 2 + No. 1 x 20 x 2 = 40

Video:

[Andalite]

21 Feb 2019 Thu

BACK + TRICEPS

I like how this new split/rotation is coming together. I'll post the routine in a few days. Tonight's workout was stellar. The Pre-Exhaustion work did it's job and although 32.5 kgs x 6 reps on One Arm Lat Pulldowns is a PR; my previous max has been 31x12. Deloaded Dips felt wonderful and this is the first time I've Pre-Exhausted Triceps and it worked! Good stuff!

Warm-ups:
Body Weight = 92.5 kgs
Back + Tricep Activation

Back Pre-Exhaustion:
Straight Arm Lat Pulldowns
5 kgs x 50 reps x 2 sets
V-Bar Pulldowns
20 x 40
25 x 32
Chest Supported High to Low Rows
No. 2 bands x 15 x 3
Chest Supported Low to High Rows
No. 3 x 10 x 3

A1. One Arm Lat Pulldowns:
32.5 kgs x 6 reps PR x 3 sets
27.5 x 10
25 x 10
V = 38

Tricep Pre-Exhaustion:
Tricep Pulley Pressdowns
10 x 40 x 2

B1. One Arm Tricep Pulley Pressdowns:
12.5 x 6 x 2
10 x 8
7.5 x 10
V = 30

C1. Deloaded Dips:
+34 x 6
+34 x 5
+25.5 x 6 + 3 = 9 Rest-Paused
V = 20

Video:

[Andalite]

22 Feb 2019 Fri

CHEST + BICEPS

Good workout!

Warm-ups:
Chest + Bicep Activation

Chest Pre-Exhaustion:
Push-ups
BW x 50 reps
Banded Rear Delts
No. 1 x 50

A1. No.2 Banded Incline Bench Press:
75 kgs x 6 reps
75 x 7 PR
85 x 3, 65 x 7 Drop Set
V = 23

B1. Incline DB Press:
17.5 x 16
17.5 x 15
17.5 x 13
V = 44

Bicep Pre-Exhaustion:
Cable Curls
5 x 70

C1. Preacher Curls:
15.5 x 2
15.5 x 3
13.5 x 5
12.5 x 5
10 x 8
V = 23

D1. Banded Athlean X Hammer Curls:
No. 2 + No. 1 x 20 x 2 = 40

Video:

[Andalite]

23 Feb 2019 Sat

SHOULDERS + TRICEPS

Good workout!

Warm-ups:
Shoulder + Tricep Activation

Shoulder Pre-Exhaustion:
Push-ups
BW x 30 reps
Banded Rear Delts
No. 1 x 30

A1. Cable Side Raises:
5.25 kgs x 8 reps
5.25 x 10
5.25 x 8, 5 x 5, 3.75 x 6, 2.5 x 8 Drop Set
V = 45

B1. One Arm Overhead Press:
20 x 10
25 x 8
30 x 5, 20 x 8 Drop Set
V = 31

Tricep Pre-Exhaustion:
Tricep Pulley Pressdowns
10 x 100

C1. Overhead EZ Skullcrushers:
30 x 8
30 x 8
30 x 8 + 3 Rest-Paused
V = 27
C2. Tricep Band Pressdowns:
No. 1 x 10 x 3 = 30

Video:

[Andalite]

24 Feb 2019 Sun

MAIN EVENT: LOW BOX SQUATS

Well, good day and bad day. I got 185 kgs x 2 reps on Low Box Squats which is a huge PR for me. I’m happy with that – ecstatic, even. But then 175 hurt me pretty bad. I have a groin injury at the moment which is why I have been MIA for a bit. It is going to take a while to heal up but it is time to begin that journey.

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

A1. Low Box Squats:
145 kgs x 3 reps
165 x 2
185 x 2 PR!
175 x 0

Video:

[Andalite]

28 Feb 2019 Thu

BACK + BICEPS

So this is the first workout back since my groin injury on Sunday. As for the actual workout: I absolutely loved it. The pre-exhaustion work just fries the muscles and the work sets feel so good on the target muscles!

Back Pre-Exhaustion:
Straight Arm Lat Pulldowns
5 kgs x 50 reps
V-Bar Pulldowns
20 x 50
Seated Cable Rows
20 x 50
Chest Supported Banded High to Low Rows
No. 3 x 10 x 2 sets
Chest Supported Banded Low to High Rows
No. 2 x 15 x 2

A1. Dumbbell Rows:
40 kgs x 8 reps x 3 sets = 24
A2. One Arm Cable Rows:
30 x 10 x 3 = 30

Bicep Pre-Exhaustion:
Cable Curls
10 x 20
30 x 10 second static holds @ 3 points x 2 sets

B1. Leaning Curls:
12.5 x 5
12.5 x 6
10 x 6
7.5 x 10
V = 27

C1. Banded Athlean X Hammer Curls:
No. 2 + No. 1 + No. 1 x 20 x 2 = 40

Video:

[Andalite]

02 Mar 2019 Sat

CHEST + TRICEPS

Excellent workout tonight. I skipped Friday’s workout to play WWE 2K18 (priorities, I know) but I got a great session tonight. I’m also hopped up on antibiotics for an ear infection I’m suffering from, plus Ibuprofen for the groin injury (it is recovering slowly) and I had to take tetanus and rabies shots because the stray puppies I play with are teething like CRAZY! So yeah: I didn’t feel good going into the workout but performance was top tier.

Chest Pre-Exhaustion:
Push-ups
BW x 35 + 15 = 50
Banded Rear Delts
No. 1 x 25 + 25 = 50
DB Flye ISO Holds
10 kgs x 15 seconds x 2 sets
No. 2 Banded Barbell Incline ISO Holds
20 x 15 s x 2

A1. No.2 Banded Incline Bench Press:
75 kgs x 6 reps
85 x 5
75 x 7
V = 18

B1. Incline DB Press:
20 x 12
20 x 10 x 2 sets
V = 32

Triceps Pre-Exhaustion:
Tricep Pulley Pushdowns
10 x 20 + 20 + 10 = 50
Tricep Band Pushdowns
No. 1 x 30 + 30 = 60
(no rest)

C1. One Arm Tricep Pulley Pushdowns:
8.75 x 12
8.75 x 10
V = 22
C2. Lying Cross DB Extensions:
7.5 x 6 x 2
V = 12

D1. Weighted Dips:
+18.5 x 6 x 2 = 12

Video:

[Andalite]

03 Mar 2019 Sun

INJURY REHAB

First lower body workout in a week to test out the groin. There is still discomfort / irritation in the lower ab region but the groin feels good. It will be a while before I am back to 100% but I the work to get there has begun.

Video:

[Andalite]

03 Mar 2019 Sun

QUADS + GM + HAMS

My groin injury is slowly and steadily healing. I think the Split Squats will be doable to my satisfaction (quality wise) in another week or so but I will have to hold off on regular Squats for some time. I did not push any of the exercises because I fully expect some inflammation / pain later but it has been a few hours since this training session and I am doing okay.

A1. Half Box Squats:
BW x 10 reps x 2 sets = 20

B1. Parallel Box Squats:
BW x 10 x 2 = 20

C1. Split Squats:
BW x 6
BW x 10
BW x 14
V = 30

D1. Good Mornings:
135 kgs x 10 reps x 2 sets = 20

E1. Banded Lying Leg Curls:
No.2 + No.1 x 15

Video:

[Andalite]

04 Mar 2019 Mon

SHOULDERS + BICEPS

Good workout but the antibiotics have really weakened me – as if the injury wasn’t enough!

Shoulders Pre-Exhaustion:
Pushups BW x 35 + 15 = 50
Banded Rear Delts No.1 x 25 + 25 = 50

A1. Cable Side Raises:
5.5 kgs x 8 reps PR
5.5 x 8
5.5 x 8, 3.75 x 8, 2.5 x 10 = 26 Rest-Paused
V = 42

B1. Seated Overhead Press:
80 x 1 PR
65 x 4 x 2 sets
V = 9

Biceps Pre-Exhaustion
Cable Curls
5 x 30 + 15 + 5 = 50
30 x 1 slow negative @ 15 seconds

C1. Preacher Curls:
16 x 3
16 x 2
13.5 x 5
12.5 x 6
10 x 7
V = 23

D1. Banded Athlean X Hammer Curls:
No.2 + No.1 + No.1 x 20 x 2 = 40

Video:

[Andalite]

05 Mar 2019 Tue

BACK

Very effective and short workout. Groin is healing up and the only time it got irritated was with a few reps of DB Rows.

Back Pre-Exhaustion:
Straight Arm Lat Pulldowns
5 kgs x 50 reps
V-Bar Lat Pulldowns
21.25 x 50
Seated Cable Rows
21.25 x 50
Chest Supported High to Low Rows
No. 3 bands x 10 x 2 sets
Chest Supported Low to High Rows
No. 2 x 15 x 2

A1. One Arm DB Rows:
40 kgs x 10 reps x 3 sets = 30
A2. One Arm Lat Pulldowns:
31.25 x 8 x 3 = 24

Video:

[Andalite]

This video is specifically for my trainees but if it helps you then that's great and you can thank Kapil @liftingbells for being the cameraman and model.

This is how are going to warm-up: get on the Stair-master or Cross-Trainer and get your heart pumping. Then pick up some light dumbbells and begin the Lunge & Press. You don't have to be as strict as Kapil with the lunge with your knee touching the floor but if you can do it then good for you. These two exercises (cardio + lunge Press) should get blood flowing everywhere and that's what we want. Follow this with some specific mobility drills if your mobility needs work otherwise start your first exercise and pay attention to your body.

If your first exercise is a big compound lift then pay attention to how you acclimate. If your priority for the day is some Bodybuilding training then you'll probably have Pre-Exhaustion in the works so you can do a brief run of the exercise and then dive right in.

Video:

[Andalite]

Tricep Pressdowns for Pre-Exhaustion work before work sets of EZ Bar Overhead Skullcrushers supersetted with Band Pushdowns and lastly heavy sets of Deloaded Dips.

[Andalite]

06 Mar 2019 Wed

CHEST + TRICEPS

Excellent workout tonight. I don’t recall if I have mentioned this; but I am going to be changing my approach to training. This shouldn’t be earth-shattering information to anyone who follows me because I have been moving in this direction for the last 5+ years. I am just making another tiny course-correction and I want to mention it. To recap: I began lifting in 2004. I became a Deadlift specialist in 2008. I got hurt, I healed up (thanks to Eric Troy) and I came back smashing new weights and got stuck at a 536 lbs DL. One of the ways I overcame my injury was to put on some muscle. In 2018 I decided that I want to add more muscle and I stopped heavy Deadlifts in favour of the Low Box Squat. Then in 2019 I got hurt and from now on I am keeping one workout in my rotation that is “performance” based i.e. Maximal Strength and it is going to involve some form of Deadlifting (and later on I will re-introduce some heavy Squat work) and everything else is pure hypertrophy training.

Chest Pre-Exhaustion:
Push-ups
BW x 35 + 15 = 50 reps
Banded Rear Delts
No. 1 x 30 + 25 = 55
Banded Flye ISO Holds
No. 1 x 15 seconds x 2 sets

A1. Incline DB Bench Press:
20 kgs x 17 reps
25 x 12
30 x 10 PR
Banded Flye ISO Hold
No. 1 + No. 1 x 20 seconds
20 x 12
V = 51

Triceps Pre-Exhaustion:
Tricep Pulley Pressdowns
22.5 x 7 x 3

B1. EZ Bar Overhead Skullcrushers:
30 x 10 x 3 = 30
B2. Tricep Band Pushdowns:
No. 1 x 20 x 3 = 60

C1. Deloaded Chained Dips:
+42.5 x 4 x 2 = 8

Video:

[Andalite]

08 Mar 2019 Fri

DR. KANISHK's MAIN EVENT Day

Dr. K @strongdoct put up some great volume on Low Box Squats with 105 kgs x 3 reps and he added a rep to that to progress. Great session for him both qualitatively and quantitatively.