Recent Forum Posts



From categories:
page 1123...next »

455x5 465x4 405x8 High Volume Deadlifts

It's very weird to not use the barbell from Challenge Barbell but I'm just being spoiled because I made my bones using Jerai for the last 4 years. In any case, this workout was good on the whole and the numbers reflect that. However, because of everything that is going on with the gym closing, me needing to obtain funds for a new camera, work, etc my heart wasn't really in this workout. But, it is days like today wherein I have to just show up and plug away at it knowing that later on this will pay off in big dividends.

High Volume Deadlifts:
455 x 5
465 x 4
465 x 3
455 x 3
405 x 8
455 x 1

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps

I apologize for the poor quality of the audio commentary. Please turn your volume down a bit! This is Monday night's Back & Traps workout. I've got some high rep squats thrown in there as well. Have a look!

Back Squats:
185 x 15
205 x 15

Lat Pulldowns:
62.5 x 20
75 x 17
87.5 x 15
100 x 12 + 3 = 15
112.5 x 12 + 6 = 18

Dumbbell Rows:
50 x 15
55 x 15
60 x 15 + 5 = 20
65 x 17 + 5 = 22
75 x 12 + 3 = 15

Cable Rows:
60 x 15
70 x 15
80 x 15
90 x 15
90 x 15

DB Upright Rows:
15 x 12 x 4
DB Shrugs:
35 x 12 x 4

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps by Ashiem_MatthnAshiem_Matthn, 26 Nov 2014 20:13

Growth! Legs & Triceps

This is tonight's workout. I'm trying to add volume steadily to each of the exercises. I apologize for the lack of an audio commentary in the video. I will be able to add that in soon enough. Normally on Legs & Triceps day I super-set just the tricep work at the very end. But I was pressed for time today so I decided to alternate between Legs & Tricep exercises.

A1. Elevated Reverse Lunges
55 x 12 x 4
A2. Dips
BW x 10 x 4

B1. Elevated Split Squats
60 x 7 x 3
B2. Seated Tricep Extensions
20 x 10 x 5

C1. DB Swings
50 x 15 x 4
C2. Pressdowns
60 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Growth! Legs & Triceps by Ashiem_MatthnAshiem_Matthn, 24 Nov 2014 13:27

Shoulders Back Biceps High Volume Supersets

This is last night's training workout and I have a few points I'd like to discuss about this. First off, if you study the set and rep scheme and the overall structure you will notice I have somehow crossed the traditional German Volume Training and Christian Thibaudeau's Optimum Volume Training workouts. I am trying to get the most possible volume to get that muscle growth right now. The workout was good and quite tiring. I got legs tonight and I am excited!

Weighted Front Planks:
2 sets
115 x 20s, 80 x 15s & 45 x 10s

A1. Lat Pulldowns 75 x 10 x 5
A2. DB Rows 65 x 10 x 5

B1. Unilateral OHP 45 x 10 x 5
B2. Incline DB Press 55 x 8 x 5

C1. DB Hammer Curls 25 x 10 x 5
C2. Preacher Curls 15 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

505 x 2 x 2 MAX Deadlifts

This has been an emotional week to say the least. My car got broken into on Monday and my entire gym back got stolen. So I am using my phone camera to record these videos so please bear with the quality for now. I will probably rustle up the funds for a new handycam by next week or the week after. Additionally, as far as bad news goes, my current gym which has been my home for the last 4 years is shutting down in 3 weeks. I have to find a new place to train at that will allow heavy lifting, allow chalk and allow video recording. I do have some wild cards up my sleeve but I will hold on publicizing them till I have all my ducks in a row. I am very nervous and stressed and anxious about work, about this gym situation and about being robbed. So yes, this has been an emotional week.

As far as this workout goes: I am thoroughly pleased. I got 505 x 2 x 2 which is something I've been working towards for a while. What I plan on doing moving forwards is alternating this type of workout with a workout where I work up to 525 x 1 per cycle. My only regret in this is that I left 2 reps in the tank with 405 x 6 but that means I have room for improvement for next cycle so it all balances out.

Deadlifts:
455 x 2
475 x 2
505 x 2
505 x 2
455 x 2
405 x 6

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Legs & Triceps adding Volume one rep at a time

This is today's Legs & Triceps workout. Normally I train 3 days straight from Friday to Sunday covering Deadlifts, Shoulders and Biceps and then Legs and Triceps and then I have a day off and then a workout on Tuesday for Back and Traps before a two day vacation prior to Deadlifts. However, work commitments have come up and I will be preponing Tuesday's workout to Monday and training 4 days in a row which I know is going to cost me plenty in terms of soreness and aches and pains.

As for today's workout: I managed to add a rep here and there and slowly progress. I don't want to go too far on the volume right off the bat. I want to take it slow and build up to something much bigger later on. This way whenever in the future I plan a deload it will be a lot easier to dial down the volume and maintain intensity. In any case, here is today's workout:

Elevated Reverse Lunges:
55 x 11 x 4

Elevated Split Squats:
60 x 7 x 3

Cable Pullthroughs:
100 x 17 x 4

Dips:
BW x 10 x 4

A1: Seated Tricep Extensions
20 x 10 x 5
A2: Tricep Pressdowns
60 x 10 x 5

Left Tricep Extensions:
15 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders, Back & Biceps Adding New Exercises

I pushed the envelope on the Weighted Front Planks today loading up 150 lbs onto my core. I think this is an excellent exercise to start off any heavy lifting day. Today was all about getting the volume in and taking it easy because yesterday was heavy Deadlift day. I rotated out the heavy Dumbbell Rows and rotated in Weighted Pull-ups. I don't like Weighted Pull-ups but I want to maintain my maximal end strength on it as it just sits on the side lol… So I worked up to +70 x 1 x 3 and it was moderately satisfactory. I think next week I will superset same muscle exercises. So that means OHP and Incline Bench and Pull-ups and Rows or something. I'm going to think about it because there's no real scope for progression. I just want a half dozen exercises for each bodypart that I can keep rotating in a feasible manner. Anyway, on the whole this was a good laid back type workout where I worked on a few weaknesses: my core being one of them and my neck being the other. Tomorrow is Legs and Triceps!

Weighted Front Planks:
Set 1: 90 & 45 @ 20s
Set 2:
150 x 10s
125 x 10s
90 x 15s
45 x 15s

Weighted Pull-ups:
+70 x 1 x 3

3 Rounds of
Unilateral OHP:
50 x 8
Pull-ups:
BW x 5
Incline DB Bench:
55 x 8
Pull-ups:
BW x 5

Hammer Curls:
25 x 10 x 5
Preacher Curls:
15 x 8 x 5

Neck Training:
2 sets

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

485 x 3, 475 x 3 Triples on Deadlifts Maximal Strength

I'm on Week 2 of Eric Troy's Maintenance Mode Cycle. So far I've been playing conservative and I haven't really pushed the envelope in terms of lifting intensity for a while now. But, I think I will gradually make some changes over the next few cycles. Next cycle I plan on converting one of the doubles with 475 into a triple so that in total I have 3 solid sets of 3 reps. Later I want to graduate to being able to do 485 for 3 sets of 3 reps. But that is a long time away. The workout was good and the 405 x 8 set really kicked my butt as expected.

Deadlifts:
Triples Week
455 x 2
485 x 3
475 x 2
475 x 2
475 x 3
405 x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Hypertrophy - Back & Traps

This is Tuesday's back workout. I have a big gap of 3-4 days between Leg Day and Deadlifts so to keep my legs firing I do 2 sets of 12-20 reps of Front or Back Squats on my Back workout. As far as the actual back training workout: it was really good and I made sure to focus on each repetition being full and complete. On the Dumbbell Rows I tried to pull my elbow behind as much as possible. Time to get some growth!

Weighted Front Planks:
+90 & +45 x 20s

Back Squats:
155 x 15
185 x 15

Lat Pulldowns:
62.5 x 25
75 x 20
87.5 x 15
100 x 15
112.5 x 15 + 6 = 21

Dumbbell Rows:
50 x 15
60 x 15
65 x 18 + 4 = 22
65 x 22 + 5 + 2 = 29
75 x 12 + 3 = 15

Cable Rows:
70 x 15
80 x 15
80 x 15
90 x 15
90 x 15 + 5 = 20

Dumbbell Shrugs:
35 x 12 x 4
DB Upright Rows:
15 x 10 x 4
Superset
+3 sec hold

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Legs & Triceps - Training to Get BIG

This is today's leg and triceps workout. I've managed to progress on Reverse Lunges by adding a rep to each of the 4 sets. Next week I will add a rep to the Split Squats. The goal is to progress slowly and steadily and to add reps and sets before adding any weight. I am trying to get bigger after all.

I've been asked why I have changed my training so much: going from being someone who has been obsessed with big weights to training with lighter weights, different exercises and aiming for hypertrophy. The thing is, I want to get bigger and I'm not a powerlifter so I don't need to focus on all the "big three" exercises. I have the absolute freedom to do whatever I please and being a Deadlift only guy as far as maximal strength goes, it means I can open doors to other goals like getting bigger. So that is what I am doing and why I am doing it.

Weighted Front Planks:
+90 & +45 x 20s

Elevated Reverse Lunges:
55 x 11 x 4

Elevated Split Squats:
60 x 6 x 3

Cable Pullthroughs:
100 x 17 x 4

Dips:
BW x 9 x 4

A1: Tricep Extensions
20 x 10 x 5
A2: Pressdowns
60 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Chest, Shoulders, Back & Biceps

To begin with, let me say that I haven't trained the Bench Press in so many months I've forgotten the lift. But, once I grabbed the bar I remembered the mental cues of squeezing the bar, pinching the shoulder blades, pulling the bar apart and driving through my heels and the exercise went smoothly. Coupled with super heavy Dumbbell Rows of 140 lbs; this was the highlight of the workout.

I haven't done Bench and OHP within the same workout in many years and it felt great. I think the supersets are fantastic because they get the work done and they save up on time. On the whole: great workout!

Weighted Front Planks:
+90 & +45 x 20s

A1: Dumbbell Rows:
140 x 5 x 3
A2: Bench Press:
155 x 10
185 x 5
195 x 4

B1: Overhead Press
135 x 5
155 x 3
165 x 3
B2: Pull-ups
BW x 7 x 3
B3: Unilateral OHP
40 x 8 x 3

C1: Hammer Curls
25 x 10 x 5
C2: Preacher Curls
15 x 8 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

455x5 465x4 405x8 High Volume Deadlifts

This is high volume week on Deadlifts. The goal was to work up to 15 reps in total with 455 and 465 in as few sets as possible. After I got this, I had to do 405 for 6-8 reps and I got all 8 reps with enough left in the tank to get me to do a bonus set of 455 x 2 at the very end.

I'm not being superstituous or anything like that, but anybody who's been following me for a while will have gotten sick of my complaining of lower back pain for the 18 months that I was injured. So it is only fitting for me to be honest now and tell y'all that this was a really REALLY good workout. I felt wonderful and I walked away even after the big bonus set with a LOT left in the tank.

What does this mean in practical terms? It means that the next time high volume week rolls around (and that is in 3 weeks) I will push the envelope and do either 455 x 6 or 465 x 5 depending on how I feel.

People get a little confused about my training and the general training outlook that Eric Troy has because unlike all the other sell-outs, he doesn't make one type of "progression" scheme his bible and publish it as a routine. So, to give some of y'all a very transparent and detailed look into how I train people under me, I've included one clip at the end of Dipen doing 405 for 4 reps. He has an absolute max of 475 and a working or relative max of 455. So 405 is very close to 90% of his max. Prior to this 4 week cycle, his workload capacity was 405 for 2 reps for 1-2 sets. Because of Eric's consolidation cycle, he's been able to increase his work capacity to 405 x 3 for 7 sets! This is insane growth in strength!

I think Eric Troy's 4 Week Strength Consolidation Cycle should be thrown in after a big PR. It can be used on any lift you are focusing on for maximal strength and for those of you interested, check out the protocol: Strength Consolidation: An Example

Back to my workout: I'm very pleased with the outcome. If things go as planned, I should be ready for a jump in volume after 3 weeks. I don't pretend that having a 525 Deadlift is world class but for me, this is as close to my genetic potential as I will ever be - this is what I think. So, given that, experiencing an opportunity to improve my work capacity is really exciting.

Deadlifts:
455 x 5
465 x 4
465 x 2
455 x 4
405 x 8
455 x 2

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps Hypertrophy

Training from Tuesday night. I went in feeling pretty bloated but the workout went well. I'm adhering to the plan and adding reps and sets before weight. This workout was mostly progression via reps. I am being conservative with the increase in repetitions because I want to make sure it is sustainable. There's no point in cranking out 35 reps on Dumbbell Rows if next week I can only get to 30. So baby steps all the way.

Weighted Front Planks:
+90 & +45 x 20s

Back Squats:
155 x 15
185 x 15

Lat Pulldowns:
62.5 x 25
75 x 20
87.5 x 15
100 x 15
112.5 x 14 + 6 = 20

Dumbbell Rows:
50 x 15
60 x 15
65 x 18 + 4 = 22
65 x 21 + 5 + 2 = 28
75 x 12 + 3 = 15

Cable Rows:
70 x 15
80 x 15
80 x 15
90 x 15
90 x 15 + 5 = 20

Dumbbell Shrugs:
35 x 12 x 4
DB Upright Rows:
15 x 10 x 4
Superset
+3 sec hold

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps Hypertrophy by Ashiem_MatthnAshiem_Matthn, 06 Nov 2014 21:47

The No Squat On Leg Day Crew! Legs & Triceps High Volume

I'm going to call this what it is: there are no heavy squats for the next 4-5 weeks depending on how I feel. I love this workout: there's no way my legs aren't going to grow with this. Legs and Triceps is a bit of an unusual combo but you know what the bro-logic behind leg training and GH levels and arm growth is, right? Consider me grasping that "anabolic window" for growth. I'm kidding.

There is nothing unusual about pairing Legs and Triceps.

Back to the workout: I switched the Dumbbells for the Barbell for Reverse Lunges. I was worried my shoulders would hurt and it would feel uncomfortable but nothing of the sort happened. I got all the volume I wanted and my legs are going to be sore for a while. I keep saying legs but I mean thighs - coz I didn't do "calves".

Whenever I train within a few hours of waking up, I feel very uncomfortable during the workout - lots of nausea, acidity and general discomfort in the stomach. I was bloated beyond belief initially and y'all can see some remnants of that bloat when I do the tricep pressdowns - but I popped a Rantec which my doctor recommended (it's an OTC pill) and it's made a difference. In any case, I'm very pleased with the outcome of this workout. I wish I had given more attention to the Posterior Chain portion of the session (the cable pullthroughs) so I'm going to make a note of this for next week.

Legs & Triceps

Elevated Reverse Lunges:
55 x 10 x 4

Elevated Split Squats:
60 x 6 x 3

Cable Pullthroughs:
100 x 15 x 4

Dips:
BW x 8 x 4

A1. Tricep Extensions
20 x 10 x 5
A2. Pressdowns
80 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders, Back & Biceps with 185 x 2 Overhead Press

This is tonight's Shoulders, Back & Biceps workout. I did one arm Dumbbell Rows with 140 pounds just for an ego check. I don't really need to do these just to maintain my 525 Deadlift - despite what the "experts" and "pros" on youtube claim. I already do very very high rep high volume type back training so this is just icing on the cake. Every few weeks I will switch these out and throw in Weighted Pull-ups just to maintain that maximal end strength I love.

I'm really pleased with my 185 x 2 strict Overhead Press.

Dumbbell Rows:
140 x 4 x 3

A1: Overhead Press
135 x 5
165 x 3
185 x 2
155 x 3
A2: Pull-ups
BW x 7 x 4
A3: Unilateral OHP
40 x 8 x 4

B1: Hammer Curls
25 x 10 x 5
B2: Preacher Curls
15 x 8 x 5

Weighted Front Planks:
+90 & +45 x 20s x 2

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

525 505x2 Deadlifts Relative Max and Workout Routine to Get Big & Strong

I didn't go in planning to hit my 1 Rep Max of 525 but after pulling 505 x 2 I felt good so I went for it. The lift was successful despite a little bit of a snag in the first attempt. I remember the last time I pulled 525 which was 6 weeks ago I didn't call it a day and the subsequent sets with 475 caused a bit of a tweak in my lower back. So I played conservative this workout and I called it a day with the heavy lifting after pulling 525. I’m really happy with this workout. For the record, 525 is my all time best, this is the third time I’ve ever lifted something this heavy and this is the second 525 pull of 2014.

At the end of the video I’ve attached my revised workout routine which has been constructed by Eric Troy. I consulted Eric about my training because I’d like to get big and strong. The layout and exercise selection is very straight forward. Apart from Deadlifts and Dumbbell Rows almost everything else in the routine is high repetition training to stimulate that muscular hypertrophy.

Deadlifts:
Relative Max
455 x 2
475 x 2
505 x 2
525 x 1
405 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

My BEST Back Workout High Volume Training for Growth

One mistake I have been making is combining my heavy lifting and high rep training in the same workout. I not only have a "strength" compontent of a workout but even within exercises a few sets are devoted to lifting big and a few are devoted to getting those high repetitions in.

Not anymore. From now on Back Training is going to involve only high reps. The heavy weight Dumbbell Rows with 140 and 160 has been moved to another day.

A lot of people warm-up with dynamic stretching, mobility drills, etc. In addition to this, but most important for me, are Weighted Planks. These help me brace my core and once I am able to brace my core there's no chance of back pain creeping up on me. This exercise has been a life saver.

Just to run through the list of exercises with basic take-away type thoughts: I am ensuring that I start light and add reps and sets before I add weight. The goal is to build up a LOT of volume. If you look at the numbers y'all will notice that I'm hitting close to a 100 reps on each of the big exercises: Lat Pulldowns, Dumbbell Rows and Cable Rows. This was a very conservative workout. I only pushed the envolved on one of the DB Rows sets: 65 x 20 + 5 + 2 = 27 reps. Other than this everything was light and controlled and this was probably the best back workout I've had in my life.

Weighted Front Planks:
+90 & +45 x 20s

Back Squats:
135 x 10
155 x 15

Lat Pulldowns:
62.5 x 25
75 x 20
87.5 x 15
100 x 15
112.5 x 14 + 6 = 20

Dumbbell Rows:
50 x 15
60 x 15
65 x 18 + 4 = 22
65 x 20 + 5 + 2 = 27
75 x 12 + 3 = 15

Cable Rows:
70 x 15
80 x 15
80 x 15
90 x 15
90 x 15 + 5 = 20

Dumbbell Shrugs:
35 x 12 x 4
DB Upright Rows:
10 x 10 x 4
Superset

3 sec hold

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

485 x 3, 475 x 3, 405 x 8 Deadlifts Triples Week

Triples week means working up to 485 x 3 and then doing a couple of doubles with 475 and then a triple with 475. This helps solidify my strength level. Next week I have to work up to 505 x 2.

Deadlifts:
Triples
455 x 2
485 x 3
475 x 2
475 x 2
475 x 3
405 x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

185 Overhead Press beltless and Press & Arms Training

I decided to try something new on Tuesday. I added in a 3rd exercise to my press/pull circuit making it a pretty difficult tri-set of Overhead Presses, Pull-ups and Dips. I'm very happy at pushing 185 on Strict OHP for a single without any belt support.

A1: Overhead Press:
135 x 6
165 x 3
185 x 1 beltless
165 x 2

A2: Pull-ups:
BW x 6 x 4

A3: Dips:
BW x 10 x 4

B1: DB Hammer Curls:
25 x 12 x 4
B2: Tricep Extensions:
20 x 15 x 4

C1: DB Preacher Curls:
20 x 8 x 4
C2: Pressdowns:
80 x 18 x 4

Weighted Front Planks:
90 & 45 x 20s x 2

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps High Volume Training

This is my Back and Traps workout from Sunday. This is pure high volume training. The Weighted Pull-ups and the 2 sets of Dumbbell Rows with 140 lbs were not done for good form. Everything else I did try to perform with perfect. Perfect form should help in proper mass gain: good muscle hypertrophy.

Weighted Pull-ups:
+70 x 1
+45 x 3
+45 x 3
+45 x 2

Lat Pulldowns:
100 x 18
112.5 x 13
125 x 12
112.5 x 20

Dumbbell Rows:
50 x 20
140 x 4
140 x 5
60 x 15
65 x 21 + 10 = 31

Cable Rows:
80 x 16
80 x 17
90 x 16 + 6 = 22
80 x 20

Dumbbell Shrugs:
3 second hold
40 x 12 x 4

Dumbbell Upright Rows:
3 second hold
15 x 10 x 4

Straight Arm Pulldowns:
37.5 x 10 x 2

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

page 1123...next »

wordpress stat

© 2014 by Eric Troy and Ground Up Strength. All Rights Reserved. Please contact for permissions.