Post by beastfitness on Dec 30, 2013 14:42:58 GMT
4 Upper Hybrid - Arm Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range, Arms 10-12 reps)
Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 10)
OR
3 way Db raises 15x10 CT
-5 min elliptical
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 close grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x12 on upperbody days / 45x18 on lowerbody days) OR pec deck flys 100x20 short ROM
-10 close grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 34 / 18 toes straight into 18 toes pointed out at 45 degrees OR toes straight 0x60) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x16) OR other machine behind the head (100x20) into shoulder db presses (25x10)
Wakin up in a positive mindset sets the pace for the day...I wake up EVERY.MORNING. with a smile on my face and happy positive thoughts in my mind...downed about 3 lbs of food...packed up...off to the gym...workin while your sleepin...GROWING WHILE YOUR SHRINKING!!!! HAT ON SMILE OFF!!!! TIME TO ROCK THIS F#$KIN GYM SESSION!!!!
DB flat bench press- 4 sets of 6-8 reps
90 x 7
90 x 7
90 x 7
90 x 7
HARD SQUEEZE AT PEAK Pec deck flys- 6 sets
Leaning forward (upper chest, 6-8 reps)
220 x 6
220 x 6
220 x 6
Flat (mid, 10-12 reps)
220 x 10
220 x 10
220 x 10
DEEEEP AZZ STRETCH AND HAAARD CONTRACTIONZZZ!!!! TEARIN THIS WEIGHT APART AND SPITTIN OUT PRS!!!
Back Complex- 10 sets of 6-10 reps
(pre-exhaust with SF) Ultra wide grip pulldown ss seated cable rows with two handles
135 x 9 into 105 x 9
135 x 9 into 105 x 9
135 x 9 into 105 x 9
135 x 9 into 105 x 9
135 x 9 into 105 x 9
1 arm smith machine bb rows (LF)
135 x 6
155 x 6
155 x 6
Wide grip pulldowns (LF)
195 x 9
195 x 9
COME ON!!! YOU LIKE PAAAIN?! I LOVE IT!!! TANK STORMIN THRU THIS CITY OF IRON!!!
Rear delts- 5 sets of 8-12 reps
Cable face pull
150 x 12
160 x 8
160 x 8
Reverse bent over db fly (Palms down, elbows out)
25 x 12
30 x 8
Single arm db raises- 6 sets of 8-12 reps
Front of body to side
50 x 12
55 x 8
55 x 8
Front
(thumbs to side) 30 x 11
(thumbs to side) 30 x 11
(thumbs up) 30 x 11
enough volume for you? HA..NOT FOR ME...I THRIVE ON THIS SHYT!!!
Weighted Dips ss both arm db curls (45 lb bar)- 3 sets of 6-8 reps
Dips:
+55 x 6
+55 x 6
+55 x 6
Both arm db curls:
35 x 8
40 x 6
40 x 6
Paused at bottom Front machine - Rope pulldowns- 3 sets of 8-10 reps
100 x 10
110 x 10
120 x 8
MORE!!!! IM SLAMMIN THESE WEIGHTS DOWN AND THROWIN EM AROUND LIKE NOTHIN!!!! MONSTER!!!
Front machine rope hammer curls- 3 sets of 8-10 reps
80 x 10
90 x 8
90 x 8
Forearm work - CJ thumbless front into reverse curls- 4 sets of 10-15 reps
50 x 15 13
50 x 15 13
50 x 15 13
50 x 15 13
HITTIN EVERY MUSCLE WITH BAD INTENTIONS!!!!! REFUSE TO LOSE!!!!
Platform Hanging leg raises- 3 sets
Weighted - 5-10 reps
+40 x 6
+40 x 6
Bodyweight x 10
Bodyweight x 10
Powertech crunch- 2 sets with minimal break
+20 x 8
+20 x 8
Vacuums (hands pushing on bench)- 1 set to failure
2 mins 2 seconds
...Never forget where you've come from...since this pic much has changed...before I was a wildebeest...now...IM A F#$KIN LION...
Current Supplement Logs
ProSupp's Mr Hyde (Fruit Punch) - Energy/Pump- Preworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 7/10 - First day of not using Cellucor's C4 in about a month or so and I gotta say...Hyde was a go to preworkout before but just isn't on the same level as C4...pump and energy were good but not great like C4...getting the chance to log Core FURY soon so that'll be EXTREMELY interesting as its battling for 1st place in pre workouts for me with C4!!!!
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - Besides the 2 days after AA where I didn't recover as fast, my recovery has been great lately!!! Also changed up some parts of my daily nutrition but overall I can tell a HUUGE difference in recovery time and DOMs with and without a BCAA intraworkout product!
Hybrid Daily Warm Ups 2
*Full ROM
*incline db presses or HS incline press (2 plates x 10)
OR
3 way Db raises 15x10 CT
-5 min elliptical
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 close grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x12 on upperbody days / 45x18 on lowerbody days) OR pec deck flys 100x20 short ROM
-10 close grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 34 / 18 toes straight into 18 toes pointed out at 45 degrees OR toes straight 0x60) OR V Squat close stance facing (0x20)
-any grip pulldowns (120x16) OR other machine behind the head (100x20) into shoulder db presses (25x10)
Wakin up in a positive mindset sets the pace for the day...I wake up EVERY.MORNING. with a smile on my face and happy positive thoughts in my mind...downed about 3 lbs of food...packed up...off to the gym...workin while your sleepin...GROWING WHILE YOUR SHRINKING!!!! HAT ON SMILE OFF!!!! TIME TO ROCK THIS F#$KIN GYM SESSION!!!!
DB flat bench press- 4 sets of 6-8 reps
90 x 7
90 x 7
90 x 7
90 x 7
HARD SQUEEZE AT PEAK Pec deck flys- 6 sets
Leaning forward (upper chest, 6-8 reps)
220 x 6
220 x 6
220 x 6
Flat (mid, 10-12 reps)
220 x 10
220 x 10
220 x 10
DEEEEP AZZ STRETCH AND HAAARD CONTRACTIONZZZ!!!! TEARIN THIS WEIGHT APART AND SPITTIN OUT PRS!!!
Back Complex- 10 sets of 6-10 reps
(pre-exhaust with SF) Ultra wide grip pulldown ss seated cable rows with two handles
135 x 9 into 105 x 9
135 x 9 into 105 x 9
135 x 9 into 105 x 9
135 x 9 into 105 x 9
135 x 9 into 105 x 9
1 arm smith machine bb rows (LF)
135 x 6
155 x 6
155 x 6
Wide grip pulldowns (LF)
195 x 9
195 x 9
COME ON!!! YOU LIKE PAAAIN?! I LOVE IT!!! TANK STORMIN THRU THIS CITY OF IRON!!!
Rear delts- 5 sets of 8-12 reps
Cable face pull
150 x 12
160 x 8
160 x 8
Reverse bent over db fly (Palms down, elbows out)
25 x 12
30 x 8
Single arm db raises- 6 sets of 8-12 reps
Front of body to side
50 x 12
55 x 8
55 x 8
Front
(thumbs to side) 30 x 11
(thumbs to side) 30 x 11
(thumbs up) 30 x 11
enough volume for you? HA..NOT FOR ME...I THRIVE ON THIS SHYT!!!
Weighted Dips ss both arm db curls (45 lb bar)- 3 sets of 6-8 reps
Dips:
+55 x 6
+55 x 6
+55 x 6
Both arm db curls:
35 x 8
40 x 6
40 x 6
Paused at bottom Front machine - Rope pulldowns- 3 sets of 8-10 reps
100 x 10
110 x 10
120 x 8
MORE!!!! IM SLAMMIN THESE WEIGHTS DOWN AND THROWIN EM AROUND LIKE NOTHIN!!!! MONSTER!!!
Front machine rope hammer curls- 3 sets of 8-10 reps
80 x 10
90 x 8
90 x 8
Forearm work - CJ thumbless front into reverse curls- 4 sets of 10-15 reps
50 x 15 13
50 x 15 13
50 x 15 13
50 x 15 13
HITTIN EVERY MUSCLE WITH BAD INTENTIONS!!!!! REFUSE TO LOSE!!!!
Platform Hanging leg raises- 3 sets
Weighted - 5-10 reps
+40 x 6
+40 x 6
Bodyweight x 10
Bodyweight x 10
Powertech crunch- 2 sets with minimal break
+20 x 8
+20 x 8
Vacuums (hands pushing on bench)- 1 set to failure
2 mins 2 seconds
...Never forget where you've come from...since this pic much has changed...before I was a wildebeest...now...IM A F#$KIN LION...
Current Supplement Logs
ProSupp's Mr Hyde (Fruit Punch) - Energy/Pump- Preworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 7/10 - First day of not using Cellucor's C4 in about a month or so and I gotta say...Hyde was a go to preworkout before but just isn't on the same level as C4...pump and energy were good but not great like C4...getting the chance to log Core FURY soon so that'll be EXTREMELY interesting as its battling for 1st place in pre workouts for me with C4!!!!
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 10/10 - Besides the 2 days after AA where I didn't recover as fast, my recovery has been great lately!!! Also changed up some parts of my daily nutrition but overall I can tell a HUUGE difference in recovery time and DOMs with and without a BCAA intraworkout product!