Skinny Vegan Attempting to Reach Former Heights

[xRequiem]

Holy crap!!! 405x10 is sick. Good job man. And your deadlift is still good. My squat has always been relatively stronger than my deadlift.

Thanks man. Feeling strong despite working on building muscle. Honestly, I feel like doing both simultaneously isn't much a stretch. Of course I'm not trying to peak but I'm definitely getting stronger all the while looking better.

12/28/19

OHP
95x10
100x20
100x15
100x13

Good Mornings
100 4x12

Incline DB Curls
20 3x12

Seated Tricep Extensions
20 3x12

Lateral Raises
20 3x12

Rope Curls
20 3x15

Tricep Rope Pushdowns
25 3x15

Face Pulls
25 3x15

Close Grip Bench
95x12
115x12
135x12

Stiff Legged Deadlift
135x8
185x8
225x6
245x4
225x5

[xRequiem]

12/29/19

Bench Press
135x10
155x10
175x10

Decline Bench Press
135x12
145 2x12

Trap Bar Deadlifts
135x8
225x6
245x6
265x6

Squats
225x8
275x8
315x8

Leg Press
180x12
270x12
360x12
450x12

Calf Press
180x15
270x15
360x15
450x10

Chest Supported Tbar Rows
45x12
70x8
85x6
45x15

Lat Pulldowns
100x8
115x8
130x8

Seated Cable Chest Press
10x12
15x12
20x12
25x12
30x12 - so heavy I was dragged until the bench caught on the machine.

Skipped a set on bench and squats as I was beat.

[musclehead09]

Thanks man. Feeling strong despite working on building muscle. Honestly, I feel like doing both simultaneously isn't much a stretch. Of course I'm not trying to peak but I'm definitely getting stronger all the while looking better.

12/28/19

OHP
95x10
100x20
100x15
100x13

Good Mornings
100 4x12

Incline DB Curls
20 3x12

Seated Tricep Extensions
20 3x12

Lateral Raises
20 3x12

Rope Curls
20 3x15

Tricep Rope Pushdowns
25 3x15

Face Pulls
25 3x15

Close Grip Bench
95x12
115x12
135x12

Stiff Legged Deadlift
135x8
185x8
225x6
245x4
225x5

I definitely think doing both is a good thing. Even when building muscle the key is progressive overload just in the mid to high rep range so just as an example taking a squat from 315x10 to 405x10 you will have surely gained some muscle or at least increased potential to put more muscle on. Definitely agree you wouldn’t be looking to peak at the same time, but if you end up going for a strength peak you will definitely be a lot stronger from the added mass and from hitting high rep PRs.

Also nice volume. Digging the work load.

[xRequiem]

12/31/19

OHP
95x12
115x10
135x10
155x8

Good Mornings
95x10
115x10
135x10
155x10

Lateral Raises
15 3x20

Seated Tricep Extensions
15 3x20

Seated DB Curls
15 3x20

Cable Upright Rows
60x12
80 2x12

Cable Curls
60x12
80 2x12

Tricep Extensions
80 3x12

Woah. Ineffable pump today. If a life or death situation comes up that requires me to lift my arms over my head - I'm dead.

Skipped Stiff Legged Deadlift tonight. Gym was packed due to holiday hours.

[xRequiem]

1/3/20

Squats
225x6
275x6
315x6
365x8

Bench Press
135x12
155x10
175x8
195x6

Pullups
3x6

Decline Bench Press
135x12
145x12
155x12

Chest Supported Tbar Rows
45x12
70x8
80x8

Leg Press
90x15
180x15
270x15
360x15

Calf Press
90x15
180x15
270x15
360x15

Machine Chest Press
40 3x12 (left side)

Lat Pulldowns
100 3x12

[musclehead09]

1/3/19

Squats
225x6
275x6
315x6
365x8

Bench Press
135x12
155x10
175x8
195x6

Pullups
3x6

Decline Bench Press
135x12
145x12
155x12

Chest Supported Tbar Rows
45x12
70x8
80x8

Leg Press
90x15
180x15
270x15
360x15

Calf Press
90x15
180x15
270x15
360x15

Machine Chest Press
40 3x12 (left side)

Lat Pulldowns
100 3x12

Good squatting as always and great volume on everything. Is everything feeling good?

[xRequiem]

Good squatting as always and great volume on everything. Is everything feeling good?

Thanks! Everything feels great except for my pecs minor. I'm convinced deadlifts irritated it. I need to find a substitute for them.

1/5/20

OHP
105x10
125x8
145x6
165x4

Good Mornings
105x10
125x8
145x6
165x4

Lateral Raises
20 3x15

Incline DB Curls
20 3x15

Single Arm Seated Tricep Extensions
20 3x15

Stiff Legged Deadlifts
135x8
185x8
225x8

Close Grip Bench Press
95 3x20

Seated Calf Raises
45x15
70x15
95x15

Rope Curls
25 3x15

Face Pulls
30 3x15

Decline Sit-ups
15 3x15

As mentioned above my pecs is bothering me again despite all the stretching and lacrosse ball work. Going to drop deadlifts for a couple weeks and see how it feels.

I believe 165x4 is an OHP PR.

[xRequiem]

1/7/20

Bench Press
135x15
145x15
155x12

Pull-ups
3x6

Oly Squats
225x5
275x5
315x5
365x5

Calf Raises
225 3x15

Decline DB Press
25x15
35x12
20 2x20

Lat Pulldowns
85 2x20

Chest is still ouwee. Going to work with 40-60% until it feels better.

[xRequiem]

1/9/20

OHP
95x20
105x20
115x12

Good Mornings
95x20
105x20
115x12

Lateral Raises
15x20
20x12
25x6

Incline DB Curls
15x20
20x12
25x6

Seated Tricep Extensions
15x20
20x12
25x6

Close Grip Bench Press
95 3x20

Preacher Curls
35 2x12
55x8

Overhead Press Machine
85x15
100x12

Nice pump going on today.

[xRequiem]

1/11/20

Bench Press
135 3x12

Chest Supported Tbar Rows
45 3x12

Oly Squats
275x5
315x5
340x5
370x5

Decline Bench Press
95x12
115x12
135x12

Barbell Rows
135 3x12

DB Flies
25 3x12

Leg Press
180x15
270x12
360x10
450x8

Calf Press
180x15
270x12
360x10
450x8

Back Extensions
100 3x10

Chest Press (left pec)
40 2x12

DB Pullovers
25x12
30x12

Really focused on mind muscle connection. I've never felt my pecs activated like they were from bench today. All reps all on exercises were slow and controlled.

[xRequiem]

1/12/20

OHP
95 3x12

Good Mornings
95x12
145x10
185x8
205x6

Feet Up Close Grip Bench Press
95x20
115x20
135x20

Seated Calf Raises
45x20
70x20
95x20
115 2x20

Decline Sit-ups
15x16
25 2x12

Seated Reverse Lateral Raises
12x12
15x12
20x12

Incline Hammer Curls
25 3x12

Seated Single Arm Tricep Extensions
25 3x8

Seated Lateral Raises
15 3x12

Cable Horizontal Rows
30 3x15

Cable Straight Bar Curls
30 3x12

Vbar Tricep Pushdowns
30 3x20

[xRequiem]

1/14/20

Feet Up Bench Press
135x10
155x10
175x10
Drop set
135x10

Chest Supported Tbar Rows
45 3x12

Oly Squats
275x4
315x3
365x3
405x2

Decline DB Press
30 3x15

DB Rows
80 3x10

Seated Calf Raises
90 4x15

Chest Fly Machine
55x10
70x10
85x10
100x10

Machine Chest Press
70x20
85x20
100x20

Gym was packed so I skipped leg press and barbell rows. With the insane volume I do weey I'm not sweating it. Pec is still healing so but I got bored of 135 and bumped it up a bit with little to no discomfort.

Oly Squats were incredibly easy. I ate too much vegetarian chili this week so I didn't want to push it. 405x8 Oly Squat is feeling likely soon!

[xRequiem]

1/16/20

OHP
95x8
115x8
135x5
155x4
Drop set 135x4, 115x4, 95x8

Good Mornings
95x8
115x8
135x8
145x8

Lateral Raises
25x6
30x6
35x5

Seated Incline Hammer Curls
25x6
30x6
35x6

Seated Tricep Extensions
25x6
30x6
35x20 (both arms)

Close Grip Bench Press
135 2x13

Ez Bar Curls
45 3x12

Leg Curls
100 3x15

Face Pulls
45 3x15

Last day of this routine. It's all over the place and I never feel I destroy a specific muscle or group of muscles. Going to run Creeping Death!

[xRequiem]

Week 1 Day 1 Creeping Death - Legs

Leg Curls
85x10
85x11
85x12
85x10
85x8
85x6

Squats 2-3 second descension
315x8
315 6x6

Leg Press
280x30
280x25
230x45

DB Stiff Legged Deadlift
40x10
50x10

Seated Calf Raises
80 3x15

Decline Sit-ups
15 3x15

**** was hard.

[xRequiem]

Week 1 Day 2 Creeping Death - Chest/Shoulders

Machine Chest Press
145 4x6

Smith Incline Bench Press
50x12
100x9
130 2x6
Incline Flies/Press
25 4x8

Smith Incline Tricep Extensions
70 4x8

Rear Delt Cable Crossovers
10 3x15 (1 second hold)
10x50 (partials)

Pec Minor Dips
4x8
Dips
4x12
Machine Flies
85 4x10 (2 second pause)

Parallel Grip Pulldowns
55x20
70x17
85x14
100x11
115x8

Bloody good session. Digging the pec minor dips. Feeling hopeful they'll help my pec minor pain.

[musclehead09]

Ohhhh snap creeping death! I was tempted to try that during my last bodybuilding style block. Looks brutal and fun. Definitely will down the road whenever I dabble in another bodybuilding block. Can’t wait to see how it goes for you.

[xRequiem]

Ohhhh snap creeping death! I was tempted to try that during my last bodybuilding style block. Looks brutal and fun. Definitely will down the road whenever I dabble in another bodybuilding block. Can’t wait to see how it goes for you.

So far I'm loving it. John keeps his routine entertaining to say the least. I'm doing lifts I've never seen before and targeting muscles long neglected. Too early to give success to pec minor dips but man my injured pec feels almost 100%.

Week 1 Day 3 Creeping Death - Back

Meadows Rows
60 4x8

Trap Bar Deadlifts
275 4x5

Chin ups
2x5
Lat Pulldowns
100 2x10

Stretchers
70 4x10

Back Extension Machine
100 3x15
Immediately after each set of 15
85 3x10

Another solid session. Wore baggy pants so I subbed hypertensions for back extension.

Lil pump
https://ibb.co/gPqG1CC

[xRequiem]

Week 1 Day 4 Creeping Death - Chest/Shoulders

Machine Press
130 2x10

Machine Flies
85 4x10
Pec Minor Dips
4x10

Lateral Raises
25 4x8
Pec Minor Dips
4x10

High Pulley Rear Delt Flies
10 3x15 + 15 partials
Pec Minor Dips
4x10

Seated Calf Raises
80 4x10 + 10 2 second pause
Pec Minor Dips
4x10

[xRequiem]

Week 1 Day 5 Creeping Death - Arms

Seated Preacher Curls
50 3x15
Bench Dips
bw 3x15

Dips
3x10
Seated Hammer Curls
20 3x10

Standing DB Curls
20 3x10
Seated Tricep Extensions
20 3x10

Quick pump day in the basement at work.

[xRequiem]

Week 2 Day 1 Creeping Death - Legs

Leg Curls
70x20
85x20
115 2x6 (3 second descent)

Smith Machine Lunges
90x8
90x10
90x12
Leg Press
450x8
520x8
570x8

Oly Squats
325 3x8

Stiff Legged Deadlifts
225 3x10

Seated Calf Raises 1 second pause
80x15
105 3x15

Still learning some of these lifts so I didn't go as hard as I wanted. definitely need to up the weight on lunges and leg press.

[musclehead09]

Week 2 Day 1 - Legs

Leg Curls
70x20
85x20
115 2x6 (3 second descent)

Smith Machine Lunges
90x8
90x10
90x12
Leg Press
450x8
520x8
570x8

Oly Squats
325 3x8

Stiff Legged Deadlifts
225 3x10

Seated Calf Raises 1 second pause
80x15
105 3x15

Still learning some of these lifts so I didn't go as hard as I wanted. definitely need to up the weight on lunges and leg press.

When I did my bodybuilding block I based a lot of my stuff off John meadows (first workout per muscle heavy and 2nd workout light/pump except I did a 3 on 1 off rotation instead of fitting everything in 7 days twice). My leg workouts always started with leg curls like you’re doing and sometimes I’d even do the stiff leg deadlifts before any quad work. I actually think it improved my deadlift a lot without even training the deadlift that cycle because at the end of my cycle I hit a PR sumo pull of 395x4 and had only done stiff leg deadlifts with 25 lb plates for a deeper stretch. Went up to 350ish for 5 on that I believe.

Keep up the great work; when you switch back to a strength focus I guarantee you’ll see a ton of strength gains.

[xRequiem]

When I did my bodybuilding block I based a lot of my stuff off John meadows (first workout per muscle heavy and 2nd workout light/pump except I did a 3 on 1 off rotation instead of fitting everything in 7 days twice). My leg workouts always started with leg curls like you’re doing and sometimes I’d even do the stiff leg deadlifts before any quad work. I actually think it improved my deadlift a lot without even training the deadlift that cycle because at the end of my cycle I hit a PR sumo pull of 395x4 and had only done stiff leg deadlifts with 25 lb plates for a deeper stretch. Went up to 350ish for 5 on that I believe.

Keep up the great work; when you switch back to a strength focus I guarantee you’ll see a ton of strength gains.

Man, I can't even express how much I'm enjoying this routine. It's extremely refreshing. Not only are there new exercises but the pre-exhaustion and focus on "feeling the muscle" brings a whole new element. My pecs have been sore for 2 weeks haha. I also learning how to use straps. Finally realized I was wrapping the strap the wrong way. I was pull it over and under instead of under and over. Maybe I can has a big pull soon if my pec permits?

[xRequiem]

Week 2 Day 2 Creeping Death - Chest/Shoulders

Incline DB Press
50x8
60x8
70x8
70x7
70x7
Notes: work up to a weight you can no longer hit 8. Stay there for 3 sets. Counted first set of 70 since it was rough.

Incline Bench Press
135 3x8

Stretcher Pushups
Bwx8, 6, 9

Smith Wide Grip Paused Bench
90x8 (oops)
70 3x15

Vbar Pushdowns
55 4x12
Notes: 30 second rest

Seated Lateral Raises
15 4x8 + 4x15 partials
Note: 9 second rest and ouch

Narrow Grip Chim ups
Bw 2x6, 5

[xRequiem]

Week 2 Day 3 Creeping Death - Back

DB Rows
70x8
100x6
120 2x6

DB Shrugs
50x12
60x12
70x12
80x12

Neutral Grip Pulldowns
100x10
115x10
130 2x10

Rows On Incline Utility Bench
20 2x10
25 2x10

Back Extensions
130 3x10

Seated Calf Raises
135 2x20

[xRequiem]

Week 2 Day 3 Creeping Death - Chest/Shoulders

Machine Chest Press
100 4x12
145 3x8

All sets supersetted with banded over and backs

Lateral Raises
20x30
20x23
20x20

Seated DB Front Raises
12 4x12

Reverse Machine Flies
55x60
40x30
40x10
Notes: first two sets are partials

[xRequiem]

Week 3 Day 1  Creeping Death - Legs

Leg Curls
85 4x12
Notes: 60 second rests

Leg Press
590 2x8
590x15

Smith Lunges
50x8
70x8
80x8
Smith Squats
140x8
160x8
170x8

Stiff Legged Deadlift
225x10
Notes: Could feel it in my pec so I stopped.

Leg Extensions
115 4x8
Notes: Hold 3 seconds at top
Seated Calf Raises
80 4x12
Notes: Hold 3 seconds at top.

[Filmbuff81]

How are you liking the program?

I’ve got gamma bomb if you wanna give that a go in the future.

[xRequiem]

How are you liking the program?

I’ve got gamma bomb if you wanna give that a go in the future.

Oh man it's great. I feel like it's designed specifically for me with the upper body focus and the arm day I can do at work fits perfectly with my schedule. Sure, you can send it my way. Did you enjoy it?
Week 3 Day 2 Creeping Death - Chest/Shoulders

Machine Chest Press
160 4x8

Smith Incline Bench Press
100 3x6
Notes: I'm not good at Incline. Fell zero pec activation.

Neutral Grip DB Press
50 3x10

Bench Press
165 5x5
Notes: "Explosive reps"

Vbar Pushdowns
55 4x12
Notes: 20 second rest

Lateral Raises
20 5x10
Notes: 20 second rest

Reverse Side Laterals
10x30
12 2x30

Seated Machine Rows
85x10
100x10
115x10
130x10

Tits are toasted.

[Filmbuff81]

Oh man it's great. I feel like it's designed specifically for me with the upper body focus and the arm day I can do at work fits perfectly with my schedule. Sure, you can send it my way. Did you enjoy it?
Week 3 Day 2 Creeping Death - Chest/Shoulders

Machine Chest Press
160 4x8

Smith Incline Bench Press
100 3x6
Notes: I'm not good at Incline. Fell zero pec activation.

Neutral Grip DB Press
50 3x10

Bench Press
165 5x5
Notes: "Explosive reps"

Vbar Pushdowns
55 4x12
Notes: 20 second rest

Lateral Raises
20 5x10
Notes: 20 second rest

Reverse Side Laterals
10x30
12 2x30

Seated Machine Rows
85x10
100x10
115x10
130x10

Tits are toasted.

I haven’t tried it yet. I’ve been messing with full body 5x a week the last month during my latest diet to see how recovery goes.

It looks good though. I’ll probably try it next.

Phase 1 is more upper body focused and second phase after deload has more leg work, but overall it’s a pretty well structured program.

My 5 day full body has been good and my strength has shot up an absurd amount, but that’s a double edged sword because the whole point was to aid in recovery and now I’m lifting even heavier weights so it’s almist cancelled it out a bit lol.

Fire me your email, can’t remember if I have it from way back in the day.

If you’re feeling no pec activation on incline, I’d consider maybe some flies or push-ups for a couple sets or even do some flexing between sets.

You’ll flush blood into your pecs and really feel it.

Strength will suffer a bit, but you’ll really feel your chest.

[xRequiem]

Week 3 Day 3 Creeping Death - Back

DB Rows
115 4x8

Low Rows
100 4x10
Stretchers
85 4x8

DB Shrugs
80 4x20

Back Extensions
100 4x15

Trap Bar Deadlifts
225 4x6