7Dog's Transformation/Test & Mast Cycle

[ROB581211]

They're awkward for sure...its gonna take a while to get use to em', but the shoulder position is worth it.

I would try and add a 25 on each side. I did a few with the bar and I couldn't get my form down. But once I added a tiny bit of weight it help me get lower and keep a more stable balance

 

[Seven]

I would try and add a 25 on each side. I did a few with the bar and I couldn't get my form down. But once I added a tiny bit of weight it help me get lower and keep a more stable balance

I can see where that would help, thanks brother.

What's your "go to" stretch for hamstrings???

 

[ROB581211]

I can see where that would help, thanks brother.

What's your "go to" stretch for hamstrings???

I know this is horrible to say but I'm not a huge stretching person. But if my hamstrings get tight I've been known to just basically just keep my legs straight and bend over and grab my toes or if they are cramping I've found it a bit easier to find something parallel to my waist put my foot on it toe pointed up and basically do the same thing as bending over.

 

[jaymaximus]

I tried front squats once. I was bad at it. So I quit. I learned a long time ago if youre not good at something, quit.
Seriously though. Good stuff.
For some reason I never get alerts to this log. I get alerts to everything else but this log. I blame "the man"

 

[Seven]

I tried front squats once. I was bad at it. So I quit. I learned a long time ago if youre not good at something, quit.
Seriously though. Good stuff.
For some reason I never get alerts to this log. I get alerts to everything else but this log. I blame "the man"

That fucker has been trying to keep me down for yrs...

 

[Seven]

Couple more pics from yesterday...




I didn't know turtles have such good hearing, we see a ton of 'em...but every time we got close they jumped into the water. Walking on trails is way better than walking on the treadmill...harder too. I would love to do that shit everyday. We were there for 3hrs.

Arms this morning...of course I felt good.

Arms

Close Grip
135lb x 8 x 1
225lb x 10 x 1
245lb x 8 x 1
255lb x 6 x 1
275lb x 5 x 1
285lb x 3 x 1
225lb x 10 x 1

Standing BB Curl
95lb x 8 x 1
105lb x 8 x 1
115lb x 5 x 1
115lb x 6 x 1 **Cheat Last 2**

Dips
BW + 45lb x 12 x 4 supered 35lb plate curl x 12 x 4

Rope Ext supered Preacher Curl Oly Bar
70lb x 10 x 2 Rope >>>> 65lb x 10 x 2 Curl
80lb x 8 x 2 Rope >>>> 75lb x 8 x 2 Curl

Incline Curls DB supered OH Ext DB
25's x 10 x 2 Curl >>>> 70lb x 10 x 2 OH Ext
30's x 8 x 2 Curl >>>> 80lb x 8 x 2 OH Ext

Kick Backs Reverse Grip supered Preacher Hammer Curl (singles)
15lb x 15 x 1 Kicks >>>> 25lb x 15 x 1 Hammer
20lb x 12 x 2 Kicks >>>> 30lb x 12 x 2 Hammer

Cardio


Elliptical 21mins
Cardio Calf
Treadmill Incline 15 3.6mph 10mins, 3.2mph 10mins, 2.8mph 11mins

Great workout!! I've been off NPP for about a week or so and really noticing how much it helped with joint pain. Ended letro yesterday...helpfully they'll stop hurt as much. Well I thought I had something else to say, but I'm drawing a blank ...

Thanks for reading
7Dog Out

 

[jaymaximus]

Couple more pics from yesterday...

View attachment 28550
View attachment 28551
View attachment 28552
I didn't know turtles have such good hearing, we see a ton of 'em...but every time we got close they jumped into the water. Walking on trails is way better than walking on the treadmill...harder too. I would love to do that shit everyday. We were there for 3hrs.

Arms this morning...of course I felt good.

Arms

Close Grip
135lb x 8 x 1
225lb x 10 x 1
245lb x 8 x 1
255lb x 6 x 1
275lb x 5 x 1
285lb x 3 x 1
225lb x 10 x 1

Standing BB Curl
95lb x 8 x 1
105lb x 8 x 1
115lb x 5 x 1
115lb x 6 x 1 **Cheat Last 2**

Dips
BW + 45lb x 12 x 4 supered 35lb plate curl x 12 x 4

Rope Ext supered Preacher Curl Oly Bar
70lb x 10 x 2 Rope >>>> 65lb x 10 x 2 Curl
80lb x 8 x 2 Rope >>>> 75lb x 8 x 2 Curl

Incline Curls DB supered OH Ext DB
25's x 10 x 2 Curl >>>> 70lb x 10 x 2 OH Ext
30's x 8 x 2 Curl >>>> 80lb x 8 x 2 OH Ext

Kick Backs Reverse Grip supered Preacher Hammer Curl (singles)
15lb x 15 x 1 Kicks >>>> 25lb x 15 x 1 Hammer
20lb x 12 x 2 Kicks >>>> 30lb x 12 x 2 Hammer

Cardio
View attachment 28554
View attachment 28555
Elliptical 21mins
Cardio Calf
Treadmill Incline 15 3.6mph 10mins, 3.2mph 10mins, 2.8mph 11mins

Great workout!! I've been off NPP for about a week or so and really noticing how much it helped with joint pain. Ended letro yesterday...helpfully they'll stop hurt as much. Well I thought I had something else to say, but I'm drawing a blank ...

Thanks for reading
7Dog Out

Everything looks good. Im missing my dog while im gone. That was my most relaxing time of the day. Taking him for a walk by the lake.

 

[Seven]

This will be my last time logging my training...got a video of me doing trap bar deads I'm gonna post after this one. Tomorrow I'm gonna get my bf done at Complete Nutrition and post the results. I will also post a few pics.

Shoulders this morning...started with trap bar deads as usual.

Trap Bar Deads
135lb x 10 x 1
225lb x 5 x 1
275lb x 5 x 1
315lb x 5 x 1
405lb x 3 x 1
405lb x 3 x 1
405lb x 3 x 1 **Video**

Shoulders

Landmine Press (both)
70lb x 15 x 1
105lb x 12 x 2

Jammers (singles)
70lb x 12 x 3
**NO REST**

Shoulder Press DB (singles)
40lb x 12 x 1
45lb x 10 x 2

Standing OHP Behind The Neck
45lb x 15 x 1
65lb x 15 x 2

Face Pulls
70lb x 12 x 1
80lb x 10 x 2

Laterals DB (singles)
30lb x 10 x 1
35lb x 8 x 2

Upright Rows DB
25's x 12 x 1
30's x 10 x 2

Shoulder Finisher
Front Raises >>> 35lb Plate
Bent Over Reverse Fly's >>> 15's
Side Raises >>> 10's
3 Sets of 10 **NO REST**

I also did 45lb Plate Shrugs total of 15 sets of 15 throughout the workout.

Cardio


Cardio Calf
Treadmill Incline 15 3.7mph 5mins, 3.8mph 5mins, 3.2mph 10mins, 2.8mph 11mins
Elliptical 15mins

Not to bad of a workout...kinda wanted it to be better for my last training entry. It started out good...finished not so good. I'll save all my thoughts about this cycle for tomorrow.

Thanks for reading
7Dog Out

 

[Seven]

It looks like I lean forward way too much. If anyone see anything else wrong please tell me...

 

[ROB581211]

It's been a great log man. Very detailed and lots of good stuff. Good looking deadlifts to. I've never tried deads with that kind of bar before. Wish we had one

 

[Seven]

It's been a great log man. Very detailed and lots of good stuff. Good looking deadlifts to. I've never tried deads with that kind of bar before. Wish we had one

Thanks Rob...Its been fun, definitely would do some things different next time. I gotta keep learning and training. That trap bar is junk...seen it on Amazon for $99.99. Lol

 

[ROB581211]

Thanks Rob...Its been fun, definitely would do some things different next time. I gotta keep learning and training. That trap bar is junk...seen it on Amazon for $99.99. Lol

I just like trying new things. I want to leave as many stones uncovered as possible so I can create the most effective workouts for certain situations

 

[ROB581211]

Oh and I still don't know how in the hell you are so consistent with your cardio. I wish I could do one day a week consistent

 

[Docd187123]

I tried front squats once. I was bad at it. So I quit. I learned a long time ago if youre not good at something, quit.
Seriously though. Good stuff.
For some reason I never get alerts to this log. I get alerts to everything else but this log. I blame "the man"

I think it's the opposite. If you're not good at something it's usually bc it's a weakness or weak point. Attack your weak points. Now if you can't do the movement properly then you work on doing it right first.

 

[Seven]

Oh and I still don't know how in the hell you are so consistent with your cardio. I wish I could do one day a week consistent

Hand to God...I have done at least 30mins of cardio every workout since I started back working out again in Nov. 2013. And have only taken 2 days of rest in a row once.

 

[ROB581211]

Hand to God...I have done at least 30mins of cardio every workout since I started back working out again in Nov. 2013. And have only taken 2 days of rest in a row once.

I think I made it a week of doing EOD for 15-25 min sessions. Lmao. I really really hate cardio with everything I have. I don't know why either because when I do it I feel so much better overall. I guess i need to suck it up and just force into my routine.

 

[theprodgicalson]

What's your "go to" stretch for hamstrings???

Static stretching has been proven to not be beneficial. I like to either grab the bar or a 25#db in each hand and do stiff legged deadlifts. I do this for all of my main lifts for stretching/warming up. I just use the bar and add a little weight before I get to my working sets.

 

[theprodgicalson]

I think I made it a week of doing EOD for 15-25 min sessions. Lmao. I really really hate cardio with everything I have. I don't know why either because when I do it I feel so much better overall. I guess i need to suck it up and just force into my routine.

I also am not a fan of cardio as it becomes monotonous. So I just challenge myself and make it a competition. Like I'll hop on the spin bike or the rowing machine and do HIIT for 20 mins and see how many miles/meters I traveled and try and beat that time/distance the next time. I also have grown to love doing farmers carries as you can challenge yourself with weight used or time elapsed. Just some food for thought

 

[Seven]

Static stretching has been proven to not be beneficial. I like to either grab the bar or a 25#db in each hand and do stiff legged deadlifts. I do this for all of my main lifts for stretching/warming up. I just use the bar and add a little weight before I get to my working sets.

Thanks man...I'll give those a shot.

 

[jaymaximus]

I think it's the opposite. If you're not good at something it's usually bc it's a weakness or weak point. Attack your weak points. Now if you can't do the movement properly then you work on doing it right first.

True. I was making a bad joke. But I know a lot of us (me included) tend to skip over stuff we're not good at in the gym.