5 Lower Hypertrophy Day (Hybrid Cycle) - Squat Day(10-50 reps)Hybrid Daily Warm Ups 2*Full ROM
*incline db presses or HS incline press (2 plates x 8)
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x9 on upperbody days / 45x16 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 32 / 16 toes straight into 16 toes pointed out at 45 degrees) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x15) OR other machine behind the head (60x20) into shoulder db presses (25x10)
no one...nothing...WILL EVER HOLD ME BACK...I walked into the gym with A DIFFERENT TYPE OF FOCUS...THIS ENTIRE WEEK IVE BEEN AGGRESSIVE OFF THE F#$KIN CHAIN!!!!! IM GUNNA TEAR. THIS. PLACE. APART.Abductor ss adductor machine (out into in)- 1 set of 20-30 reps
50 x 30 20
Close Stance Quad Sweep Machine leg extensions (feet touching with knees as close as possible, quad sweep MMC)- 4 sets
12-15 reps
190 x 14
190 x 14
20-30 reps
85 x 30
100 x 25
INNER AND OUTER QUADS ARE PUMPED TO THE MAX!!!! CREATOR OF THE THICK AND WIDE QUAD CREW...PUSHIN LIMITS!!!Standing Single Leg Curl Circuit (up till hard hamstring contraction)- 4 sets
12-20 reps
25 x 20
30 x 15
8-10 reps
75 x 8
75 x 8
Close stance leg press- 3 sets
Toes Straight
(20-30 reps) 2 100's + 12 plates x 27
(30-50 reps) 2 100's + 10 plates x 40
(30-50 reps) 2 100's + 10 plates x 40
MORE WORK!!! OUTWORK!!!! YOU THINK YOU TRAIN HARD?? TRY WORKIN OUT WITH ME!!!Seated leg curls- 3 sets of 20-30 reps
130 x 20
130 x 20
130 x 20
Somersault squats- 5 sets of 8-10 reps
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10
QUAD SWEEP WORK TILL I F#$KIN DIE!!!!! DRIPPIN BLOOD EVERYWHERE!!!! HUNGRY FOR SUCCESS!!!!Single leg Laying Leg Curls (pause at top and bottom of every rep)- 3 sets of 12-15 reps
40 x 12
40 x 12
40 x 12
Single leg extension- 4 sets
Single circuit (12-20 reps)
70 x 12
Both close stance (30-50 reps)
70 x 40
70 x 40
70 x 40
ONE MORE FOR THESE F#$KS!!!! TWO MORE FOR THESE F#$KS!!!!!Single leg glute cable extension (body leaning forward at 45 degree angle)- 2 sets
12-20 reps
50 x 16
8-10 reps
80 x 9
BPAK superset CIRCUIT - Seated Calf Press superset (toes out into standing bodyweight toes straight, pause at top and bottom of every rep)- 4 sets
Pause at top and bottom of every rep - 10-15 reps seated / AMAP standing
2 plates + 2 25's x 16 into 27
2 plates + 2 25's x 16 into 27
Pump reps - 15-50 reps
2 plates + 2 25's x 22 into 22
2 plates + 2 25's x 22 into 22
Horizontal calf press (toes touching, feet forward)- 3 set circuit
110 x 23
5 standing on ledge leaning forward
110 x 12
5 standing on ledge leaning forward
110 x 8
5 standing on ledge leaning forward
I WANNA BLEEEEEED!!!! I WANNA ****IN DESTROY ALL DOUBT!!!!! NO ONE CAN MATCH THIS!!! MR UNSTOPPABLE!!!! AND STILL!!!!Deloaded Reps - Sumo deadlift- 1 ME set of 8-10 reps
430 x 8
Squats- Strip Set with minimal break between sets (drop 1 plate each drop) - 8 reps per
Normal
430 x 8
2 count in hole
315 x 8
3 count in hole
225 x 8
5 count in hole
135 x 8
NON STRAPPED Smith Machine Double Shrug (20 front into 20 back circuit = 1 rep)- 1 set of 1-3 reps
225 x 3
...Agression POURING outta me this week! FEELIN LIKE A F#$KIN KING!!!!...got home...passed out on the floor...girlfriend had to take my squatting shoes off for me...THIS IS HOW I GROW...Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Dosage: 1 scoop
Taste: 10/10 - Water fountain at my gym is broke so sippin on this was a SAVIOR!!!
Mixability: 10/10 - Still not blender needed! 3 shakes max and your good to go!
Effectiveness: 7/10 - This product so far has never left me with DOMs and my training hasnt changed, still as hard and intense as EVER! Still major DOMs from my past 2 days so recovery time is down slightly
TOMORROW is my last scoop of this ENDURANCE Cellucor C4 Extreme (Blue Razz) - Energy/Pump/Focus - Preworkout
Dosage: 2 scoops
Taste: 10/10 - Really loving it! gotta comment on the awesome blue color in the shaker too! Just looks like candy!!!
Mixability: 10/10 - Never an issue!
Effectiveness: 10/10 - Got it down to an art! Kicks in 37 mins after taking it and flows throughout my 2.5 hr workouts!!
Ronnie Coleman Signature Series (Blue Razz Dream & Strawberry Watermelon) - Sleep Aid and Recovery - Pre Bed
Dosage: 1 sample packet 2 days in a row
Taste: 10/10 and 7/10 - Blue Razz Dream tasted completely different than the Cellucor Blue Razz C4 in a good way! Love em both but RCSS left a coolness in your mouth while drinking it which was quite enjoyable! The strawberry watermelon was just ok but not really my cup of tea.
Mixability: 8/10 - Slight grittiness overall but not bad!
Effectiveness: 6/10 - Only was able to test this product out 2 days in a row and after hearing all the hype about it, it kinda let me down. Sleep was just like a normal night for me and recovery was the same if not slightly worse...may have to think about giving this a long term log to see if the effects increase
Ronnie Coleman Signature Series Resurrect PM Full Review (Blue Razz Dream & Strawberry Watermelon)