Newera.... Blast and cruise log... Hop in.

[Thenewera]

Looking ripped man. When are you starting your next blast? Check @Wunderpus log I know he was doing T3 at some point along with most if not all the other compounds your planning next.

Thanks brother. And I am pretty sure in 4 weeks. Will have to make sure everything lines up. 4 or 5, hell. I think 4? Lol! Will definitely check his log.

30" waist is crazy!!! I had a 36" at birth. Lol

Congrats on the Incline PR!!

Haha thanks my man.. I'm hoping cut up I can conquer a 26-27... That will look insane.

Guys.. I'm really needing some help developing some wheels.. Anyone think they can put 4" on my legs and 2" on my calves this blast?

 

[Eman]

Guys.. I'm really needing some help developing some wheels.. Anyone think they can put 4" on my legs and 2" on my calves this blast?

Synthol!! Jk lol

Have you tried occlusion training before?

 

[Thenewera]

Synthol!! Jk lol

Have you tried occlusion training before?

I have. But never on the legs. I just don't feel proportional. I mean I train the fuck out of them. Just don't grow in par with my upper body. It's like my width up top makes me look so tiny.

 

[weighted chinup]

Guys.. I'm really needing some help developing some wheels.. Anyone think they can put 4" on my legs and 2" on my calves this blast?

Front squat or (high bar) back squat 2-3x weekly. Combine with RDL's to address posterior chain. Regulate accessory and isolation work for thighs based on fatigue or time or how you feel that training day.

Calf work performed EOD.

It's an almost bulletproof approach if setup and planned properly.

 

[MCFC]

You're already in shape bud just up your intensity and volume on legs. 4" is a good bit though I'm pretty sure you'll have to up your calories lol.

Whatever you do keep us updated this log inspires me.

 

[Thenewera]

Front squat or (high bar) back squat 2-3x weekly. Combine with RDL's to address posterior chain. Regulate accessory and isolation work for thighs based on fatigue or time or how you feel that training day.

Calf work performed EOD.

It's an almost bulletproof approach if setup and planned properly.

Calf work I do every other day.
The squatting 2-3x a week gets to me as I've done that in the past building up to a decent 315x4 ATG high bar with pauses in the hole and a 275x4 front squat. But.. I messed my hip up one day and t took me 3 MONTHS to recover. Maybe quads on Monday / squats and stiff leg deads on Wednesday / hams on friday

You're already in shape bud just up your intensity and volume on legs. 4" is a good bit though I'm pretty sure you'll have to up your calories lol.

Whatever you do keep us updated this log inspires me.

thanks my man. I can just get better. Can always be better. And ha, yeh. My calories!

 

[Thenewera]

What's up boys.

Another PR. 275 on incline barbell!!
Not too shabby for 4 weeks into a cruise

--- went heavy heavy in back yesterday and absolutely killed my lats and traps.. Today is weird it's like the new guy sore? My whole back aches of soreness and my grip I next to nothing.

signs of under resting? Not recovering? CNS overloaded? Damn.

 

[RodgerThat]

What's up boys.

Another PR. 275 on incline barbell!!
Not too shabby for 4 weeks into a cruise

--- went heavy heavy in back yesterday and absolutely killed my lats and traps.. Today is weird it's like the new guy sore? My whole back aches of soreness and my grip I next to nothing.

signs of under resting? Not recovering? CNS overloaded? Damn.

Signs of a change up my man you rarely go "heavy heavy" so I can see it making you more sore then usual. When I change up to lighter more reps I'm as sore as someone who participates in crossfit, as sore not as broken . Neither lats or traps will completely overload your CNS either the only time CNS really comes into play is multiple heavy days or high intensity high volume deadlifts. Congratz on the PR my man 275 is nothing to joke around about your holding awesome strength for how lean you are!

 

[Thenewera]

Signs of a change up my man you rarely go "heavy heavy" so I can see it making you more sore then usual. When I change up to lighter more reps I'm as sore as someone who participates in crossfit, as sore not as broken . Neither lats or traps will completely overload your CNS either the only time CNS really comes into play is multiple heavy days or high intensity high volume deadlifts. Congratz on the PR my man 275 is nothing to joke around about your holding awesome strength for how lean you are!

I'm guessing you're right brother.. I did rack pulls for 8 sets.. Different variations of pulldowns for 4-6 reps.. Close grip rows over 200lbs for 6 or so sets. My grip is just absolutely weak right now like its week to close my hands. Joints sore. Think it may also be the deca out of my body completely. Wouldn't see it as low e. Thanks for the PR comment, I think it's strong for me at least haha. I want to rep 315 for 6 on income. 385 for 6 on flat. 405 x 8 ATG. And deads? who does those?

 

[Thenewera]

I somehow managed to snap out and had a killer workout. Stretched for 30 mins prior.

high bar ATG squats
135x10 135x10 135x10 225x6 225x6 275x2 275x2 315x1 315x1 ( pause on 225 sets )

Single leg quad extensions cables
Moderate weight for contraction 5x10
(3:3:3) 3 second positive, hold, negative for first 5, then last 5 pump them out.

Dumbell stiff legs (slow slow slow)
40x12 40x12 70x8 70x7 70x6

Lying hamstring curls (2 sec hold 2 sec neg)
25lbs x 10 25x10 25x9 25x8 25x8

Seated single quad extensions weighted
25lb x 10 25x8 25x9 25x7 25x4
(3:3:3) method as listed above

Slow calf raises for 10x12


Is this not a good enough leg workout to get there bitches to grow?!

 

[RodgerThat]

At the end of the entire workout go back to squats and squat 30% for 2x20 so using 315 as your max (cause I don't know it) that would make it 95lb 2x20. Otherwise looks like a solid leg workout for your goals

 

[Thenewera]

At the end of the entire workout go back to squats and squat 30% for 2x20 so using 315 as your max (cause I don't know it) that would make it 95lb 2x20. Otherwise looks like a solid leg workout for your goals

I can definitely do that next leg day. But next week I'm takin the sled out instead of squatting. So t will have to be two weeks for now. Boy, I love that sled.

 

[Eman]

95lb 2x20.

Putting anything less than 45's on the sides is out of the question man!! Come on.

 

[RodgerThat]

I can definitely do that next leg day. But next week I'm takin the sled out instead of squatting. So t will have to be two weeks for now. Boy, I love that sled.

If you want wheels man you've got to be squating every week if not more nothing can replace squats instead do the sled after squats.

Putting anything less than 45's on the sides is out of the question man!! Come on.

For our style absolutely but if you want some hypertrophic gains doing full muscle fibre exhaustion sets will do the trick.

 

[Eman]

For our style absolutely but if you want some hypertrophic gains doing full muscle fibre exhaustion sets will do the trick.

Ha I agree with you man. But it's painful not putting 45's on a bar.

I don't do squats for exhaustion sets myself... For me, squats are best served earlier in the session and more isolated movements for exhaustion. I should try squats like this though. Seems a bit too much of a compound to really ring my bells though. You're a squatting addict rodge.

 

[Thenewera]

Putting anything less than 45's on the sides is out of the question man!! Come on.

I will do this next week with 135 no worries.

If you want wheels man you've got to be squating every week if not more nothing can replace squats instead do the sled after squats.

For our style absolutely but if you want some hypertrophic gains doing full muscle fibre exhaustion sets will do the trick.

I'm with you to an extent.. Recruiting muscle fibers is recruiting muscle fibers... To build the quads and hamstring effectively I don't think you solely need to rely on a squat whatsoever. Although I do prefer the squat as a base, I don't think it is a mandatory by any means.

Ha I agree with you man. But it's painful not putting 45's on a bar.

I don't do squats for exhaustion sets myself... For me, squats are best served earlier in the session and more isolated movements for exhaustion. I should try squats like this though. Seems a bit too much of a compound to really ring my bells though. You're a squatting addict rodge.

I do squats for Hypertrophy purposes. Wave loads, muscle shocks, 8 1 5 rep waves. Ect ect. Maybe one day I will go back to the glorious 5 3 3 1 1 1

 

[MCFC]

Surprised you didn't incorporate some lunges in there they do pretty well for me on the upper leg. It's the lower right above the knee that I have trouble with both inner and outer. I definitely wasn't blessed with thick legs.

Do any of you guys do any kind of split squat ever?

 

[Thenewera]

Surprised you didn't incorporate some lunges in there they do pretty well for me on the upper leg. It's the lower right above the knee that I have trouble with both inner and outer. I definitely wasn't blessed with thick legs.

Do any of you guys do any kind of split squat ever?

I often do incorporate lunges and honestly I have come to the point thinking maybe I'm just being weak minded when it comes to my full potential of leg work. Keep busting some ass and hopefully it pays off for the boat of us

 

[MCFC]

Right on. Keep us posted on your leg workouts and progression. Should make for an interesting log considering you're changing your approach.

 

[Leancuisine]

Damn brother...
Jumping in here late, but I've been watching a few of your other posts/replies.

You are definitely killing it!!! Keep it up brother!