Post by beastfitness on Jan 11, 2014 15:13:32 GMT
6 Upper Hypertrophy Day (Hybrid Cycle) (6-50 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)
KIIING OF THIS IRON JUNGLE!!!!!!! EVERY MORNING I WAKE UP HAPPIER AND HAPPIER...EVERY MORNING I WAKE UP MORE POSITIVE...EVERYDAY!!! I WAKE UP!!!! BETTER!!! THAN!!! F#$KIN!!!! EVER!!!!!
Slightest pause - Flat barbell bench- sets of 6 reps until RPE 9
225 x 6
225 x 6
225 x 6
Incline DB press- 2 sets of 10-12 reps
65 x 10
65 x 10
Cable Flys (at chest lvl 10)- 3 sets of 15-30 reps
Top down
30 x 20
30 x 20
Lowest up
15 x 20
NEW TEMPOS!!!! NEW TUTS!!!! NEW CONTRACTIONS!!! IM F#$KIN THIS BODY TO GROOOOW!!!!
Width work- 8 sets
8-12 reps - Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
+25 x 9
+25 x 9
Ultra wide AMAP (constant tension, partials if needed)
Bodyweight x 16
Timed pulldowns (40-70 seconds)
(wide) 135 x 1 min 4 seconds
(ultra wide) 105 x 46 seconds
Forced Loose Form Pulldowns (12-15 reps)
195 x 14
Twisting Single arm lat pulldown machine (6-8 reps) STRETCH WORk
6 plates x 6
6 plates x 6
Down to top of Knee Overhand K Style barbell rows- 3 sets of 20-30 reps
315 x 30
335 x 20
335 x 20
THATS F#$KIN RIGHT!!!! 3 PLATES FOR 30 REPS!!! MY STYLE!!!! F#$K YOUR TEXT BOOK FORM!!! THIS MAKES ME GROW AND I F#$KIN ENJOY IT!!! NO REST!!!! TIME TO BLEEEED!!!!
(up to chest, palms in) Single arm seated cable rows- 2 sets of 8-12 reps
60 x 9
60 x 9
Side laterals- 6 sets
Forced Loose Form DB (8-15 reps)
95 x 14
95 x 14
Standing single arm DB kept at sides (12-15 reps)
50 x 12
50 x 12
Speed side laterals (30-50 reps)
10 x 36
10 x 36
Pec deck reverse flys- 4 sets of 12-20 reps
Palms down
105 x 16
105 x 16
Palms out (Doug Miller)
105 x 13
105 x 13
NO WAY I'M EVER BACKIN DOWN!!!!! IM NEVER GUNNA TAKE OF THIS CROOOOWN!!!!!
DB front delt raises- 4 set of 12-15 reps
Alt (palms down)
30 x 13
30 x 13
Single (thumbs up)
30 x 13
Swinging Both (20-30 reps)
15 x 20
Rope pulldowns- 4 sets of 20-40 reps
30 x 30
30 x 21
30 x 21
30 x 21
DEADLY VOLUME!!!!! MORE PAAAAIN!!!!
Biceps- 5 sets
Standing both arm twisting db curls (10-15 reps)
30 x 12
30 x 12
30 x 12
Botating circuit DB hammer curls- (20-30 reps)
20 x 22
20 x 22
CJ thumbless front wrist curl- 3 sets of 30-50 reps
50 x 38
50 x 38
50 x 38
EVERY MUSCLE GETS HIT!!!! 3X PER WEEK!!! NOBODY ELSE IS DOIN THIS!!! NOBODY ELSE CAN DO THIS!!!
Db reverse curl wrist curl- 3 sets of 8-20 reps
10 x 12
10 x 12
10 x 12
Hanging leg raises- 1 set of 20-50 before adding sets
50
22
GET THE F#$K OUTTA MY WAY!!!! ILL RUN YOU OVER...NOTHINGS STANDIN IN MY WAY!!!!! NOTHINGS GUNNA STOP ME!!!!
Machine crunch- 2 sets of 20-30 reps
30 x 30
40 x 22
Hands on bench Vacuums (squeeze as hard as possible)- 1 set of 30-60 seconds before adding sets
1 min
40 seconds
...Had 4 different people come up to me and say different variations of "what the f#$k?"...with this new gym there is dozens of people...something I'm not used to...but I do my thing...hat down...pump up...MORE INTENSE THAN EVER!!!!
Current Supplement Logs
Core Nutritionals Core FURY (Cherry Lemonade) - Energy/Pump/Focus - Preworkout
Dosage: 1.5 scoops
Form: Shake
Taste: 12/10
Mixability: 10/10
Effectiveness: 12/10 - YES Bob...its a 12/10 on flavor AND effectiveness!!! I cannot say enough about this product. No down fall in sight! Only thing that could make it bad is if it doesn't hold up over time throughout this whole log!
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 11/10 - Soooo still no DOMs? Still recovering faster than ever? YUP...never had a BCAA product work THIS good for THIS amount of use! Waking up feeling more refreshed everyday!
Dymatize Whey Protein (Rich Chocolate) - Protein - Postworkout
Dosage: 2 scoops
Form: Shake
Taste: 8/10
Mixability: 8/10
Effectiveness: 10/10 - Been a good go to protein shake since I've been busy and on the run. I save my favorite proteins for when I have time to enjoy them as a sluuudge Overall still good protein though!
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)
KIIING OF THIS IRON JUNGLE!!!!!!! EVERY MORNING I WAKE UP HAPPIER AND HAPPIER...EVERY MORNING I WAKE UP MORE POSITIVE...EVERYDAY!!! I WAKE UP!!!! BETTER!!! THAN!!! F#$KIN!!!! EVER!!!!!
Slightest pause - Flat barbell bench- sets of 6 reps until RPE 9
225 x 6
225 x 6
225 x 6
Incline DB press- 2 sets of 10-12 reps
65 x 10
65 x 10
Cable Flys (at chest lvl 10)- 3 sets of 15-30 reps
Top down
30 x 20
30 x 20
Lowest up
15 x 20
NEW TEMPOS!!!! NEW TUTS!!!! NEW CONTRACTIONS!!! IM F#$KIN THIS BODY TO GROOOOW!!!!
Width work- 8 sets
8-12 reps - Tight Form Reset Pull ups (full deloaded stretch at bottom of every rep and up till top of bar touches wall)
+25 x 9
+25 x 9
Ultra wide AMAP (constant tension, partials if needed)
Bodyweight x 16
Timed pulldowns (40-70 seconds)
(wide) 135 x 1 min 4 seconds
(ultra wide) 105 x 46 seconds
Forced Loose Form Pulldowns (12-15 reps)
195 x 14
Twisting Single arm lat pulldown machine (6-8 reps) STRETCH WORk
6 plates x 6
6 plates x 6
Down to top of Knee Overhand K Style barbell rows- 3 sets of 20-30 reps
315 x 30
335 x 20
335 x 20
THATS F#$KIN RIGHT!!!! 3 PLATES FOR 30 REPS!!! MY STYLE!!!! F#$K YOUR TEXT BOOK FORM!!! THIS MAKES ME GROW AND I F#$KIN ENJOY IT!!! NO REST!!!! TIME TO BLEEEED!!!!
(up to chest, palms in) Single arm seated cable rows- 2 sets of 8-12 reps
60 x 9
60 x 9
Side laterals- 6 sets
Forced Loose Form DB (8-15 reps)
95 x 14
95 x 14
Standing single arm DB kept at sides (12-15 reps)
50 x 12
50 x 12
Speed side laterals (30-50 reps)
10 x 36
10 x 36
Pec deck reverse flys- 4 sets of 12-20 reps
Palms down
105 x 16
105 x 16
Palms out (Doug Miller)
105 x 13
105 x 13
NO WAY I'M EVER BACKIN DOWN!!!!! IM NEVER GUNNA TAKE OF THIS CROOOOWN!!!!!
DB front delt raises- 4 set of 12-15 reps
Alt (palms down)
30 x 13
30 x 13
Single (thumbs up)
30 x 13
Swinging Both (20-30 reps)
15 x 20
Rope pulldowns- 4 sets of 20-40 reps
30 x 30
30 x 21
30 x 21
30 x 21
DEADLY VOLUME!!!!! MORE PAAAAIN!!!!
Biceps- 5 sets
Standing both arm twisting db curls (10-15 reps)
30 x 12
30 x 12
30 x 12
Botating circuit DB hammer curls- (20-30 reps)
20 x 22
20 x 22
CJ thumbless front wrist curl- 3 sets of 30-50 reps
50 x 38
50 x 38
50 x 38
EVERY MUSCLE GETS HIT!!!! 3X PER WEEK!!! NOBODY ELSE IS DOIN THIS!!! NOBODY ELSE CAN DO THIS!!!
Db reverse curl wrist curl- 3 sets of 8-20 reps
10 x 12
10 x 12
10 x 12
Hanging leg raises- 1 set of 20-50 before adding sets
50
22
GET THE F#$K OUTTA MY WAY!!!! ILL RUN YOU OVER...NOTHINGS STANDIN IN MY WAY!!!!! NOTHINGS GUNNA STOP ME!!!!
Machine crunch- 2 sets of 20-30 reps
30 x 30
40 x 22
Hands on bench Vacuums (squeeze as hard as possible)- 1 set of 30-60 seconds before adding sets
1 min
40 seconds
...Had 4 different people come up to me and say different variations of "what the f#$k?"...with this new gym there is dozens of people...something I'm not used to...but I do my thing...hat down...pump up...MORE INTENSE THAN EVER!!!!
Current Supplement Logs
Core Nutritionals Core FURY (Cherry Lemonade) - Energy/Pump/Focus - Preworkout
Dosage: 1.5 scoops
Form: Shake
Taste: 12/10
Mixability: 10/10
Effectiveness: 12/10 - YES Bob...its a 12/10 on flavor AND effectiveness!!! I cannot say enough about this product. No down fall in sight! Only thing that could make it bad is if it doesn't hold up over time throughout this whole log!
Cellucor BCAA (Tropical Punch) - BCAA - Intraworkout
Dosage: 1 scoop
Form: Shake
Taste: 10/10
Mixability: 10/10
Effectiveness: 11/10 - Soooo still no DOMs? Still recovering faster than ever? YUP...never had a BCAA product work THIS good for THIS amount of use! Waking up feeling more refreshed everyday!
Dymatize Whey Protein (Rich Chocolate) - Protein - Postworkout
Dosage: 2 scoops
Form: Shake
Taste: 8/10
Mixability: 8/10
Effectiveness: 10/10 - Been a good go to protein shake since I've been busy and on the run. I save my favorite proteins for when I have time to enjoy them as a sluuudge Overall still good protein though!