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Ascendance: DrankSlangin’s Training Journal

DrankSlangin said:
The smith machines were occupied when I wanted to try this test, so I did it with a barbell in a power rack. I learned my grip strength is weak as I could hold 165lbs in each arm, anything more I couldn’t hold on. My current weight is 193-194lbs. Didn’t feel any pain on that tendon and both arms were equal in strength (weakness ha).

So maybe I need to focus on grip strength which would alleviate pressure on that tendon as my biceps grow?
Click to expand...
This makes me very curious. I’m gonna have to give this test a shot today... I wonder if this could be what led to my elbow pain a couple weeks ago to that felt like and had symptoms of tendinitis.. probably not a bad idea to just test out. You dead hang as if doing a pull up or what angle is this performed at @Roger rabbit ???
 
FourOneDeuxFitt said:
This makes me very curious. I’m gonna have to give this test a shot today... I wonder if this could be what led to my elbow pain a couple weeks ago to that felt like and had symptoms of tendinitis.. probably not a bad idea to just test out. You dead hang as if doing a pull up or what angle is this performed at @Roger rabbit ???
Click to expand...

You walk up to a smith machine or like @drankslanging did a power rack.

Set the bar to where it’s just at the height you can grab, and hold.

Typically I you walk up beside it the bar would be set 1 inch or so below hand. Then you hold.

You will be facing sideways to do. Nearest arm by bar lifts. ( PLEASE! Do not walk up and try to lift your full weight. You could injure yourself).

Start at half your weight then try to work up.
 
Week 5 Day 3
BACK

Cable Rows with D handles

60x10 (warm up)
80x10 (warm up)
110x10 (warm up)
130x10
150x9 less squeeze
140x10

Prone Shrugs

80x10 (feeder)
100x10 (feeder)
120x10 (feeder)
150x10
180x10
200x10

Face Pulls

70x12
90x12
120x12

DB Pullovers

65x10
70x10
70x10

Dead Stop DB Row

80x10
80x10
80x10

DB Shrugs

75x12
80x12
80x9

Banded Hyperextensions

Band x20
Band x20
Band x16

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

246 total perfect reps

We had to get creative for this workout. John Meadows does prone shrugs on a chest supported T bar row apparatus, none of the gyms we train at has one, so it was an incline bench and cable. Unfortunately the cable there had 4 fuckin pulleys so we maxed out the weight at 200 and it was too light. Got a great contraction at least.

Love me some DB dead stop Rows. This crushed my lats and really got the heart rate up as the 5th back exercise of the day.
 
Week 5 Day 4
BICEPS and TRICEPS

EZ Bar Curls
Sets: 5x10 w 10sec rest between sets

40x15 (warm up)
40x15 (warm up)
40x15 (warm up)
50x10
50x10
50x10
50x10
50x10

Hammer Curls
Sets: 5x10 w 10sec rest between sets

20x10
25x10
25x10
25x10
25x10

EZ Bar Preacher Curls

55x10
65x10
75x10

Triceps Tri Set
3 rounds

Rope Pushdowns

35x15
42.5x15
42.5x13

**tri set with**

Bench Dips w 2x 45’s in lap

90x10
90x10
90x10

**tri set with**

DB Pronated Kickbacks

25x6
25x6
25x6

Tricep superset
2 rounds

Skullcrushers

60x10
65x10 too light

**superset with**

French Press

60x8
70x8

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

255 total perfect reps

I’ve decided to heed the advice given to me by @FourOneDeuxFitt and @Worf in recent journal entries and not do legs today. As much as it nauseates me to skip leg workouts, I definitely need a break. My hip flexors are very much overworked, which is obvious when they hurt just walking up stairs ha. Thanks for the push guys.

However I did Sunday’s arm session so I can have Sunday off. Great fuckin workout today, even my right bicep stayed quiet most of the time :) A tri-set and superset for triceps, and 2 big rest pause sets for biceps and out the door in just under a hour with a decent pump. Fuck yeah :cool:
 
DrankSlangin said:
Week 5 Day 4
BICEPS and TRICEPS

EZ Bar Curls
Sets: 5x10 w 10sec rest between sets

40x15 (warm up)
40x15 (warm up)
40x15 (warm up)
50x10
50x10
50x10
50x10
50x10

Hammer Curls
Sets: 5x10 w 10sec rest between sets

20x10
25x10
25x10
25x10
25x10

EZ Bar Preacher Curls

55x10
65x10
75x10

Triceps Tri Set
3 rounds

Rope Pushdowns

35x15
42.5x15
42.5x13

**tri set with**

Bench Dips w 2x 45’s in lap

90x10
90x10
90x10

**tri set with**

DB Pronated Kickbacks

25x6
25x6
25x6

Tricep superset
2 rounds

Skullcrushers

60x10
65x10 too light

**superset with**

French Press

60x8
70x8

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

255 total perfect reps

I’ve decided to heed the advice given to me by @FourOneDeuxFitt and @Worf in recent journal entries and not do legs today. As much as it nauseates me to skip leg workouts, I definitely need a break. My hip flexors are very much overworked, which is obvious when they hurt just walking up stairs ha. Thanks for the push guys.

However I did Sunday’s arm session so I can have Sunday off. Great fuckin workout today, even my right bicep stayed quiet most of the time :) A tri-set and superset for triceps, and 2 big rest pause sets for biceps and out the door in just under a hour with a decent pump. Fuck yeah :cool:
Click to expand...
Did a very similar workout like this in the early weeks of Gamma Bomb. Arms were pumped to the point they didn’t even feel pumped anymore from the tri-sets! Solid workout man !!! Glad to hear your taking a day off. You won’t regret it. Your body thanks you ! Haha
 
FourOneDeuxFitt said:
Did a very similar workout like this in the early weeks of Gamma Bomb. Arms were pumped to the point they didn’t even feel pumped anymore from the tri-sets! Solid workout man !!! Glad to hear your taking a day off. You won’t regret it. Your body thanks you ! Haha
Click to expand...

Yeah man supersets can really force a lot of blood in fast! During preacher curls, my partner asked me something and I had a difficult time reaching back around my neck to put my headphones back on haha.
 
Week 5 Day 5
CHEST and SHOULDERS

Machine Press

70x8 (warm up)
90x8 (warm up)
110x8 (warm up)
130x8
150x8
170x8
180x8

Incline Barbell
Reps: pause 1sec 2” above chest, drive to 3/4 lockout

155x8
155x6 + 2 forced
155x5 + 3 forced
155x5 + 3 forced

Flat Bench Press

Rep: same as above but touch bar on chest for 1sec pause

165x8
165x8
165x8
170x8

Machine Flyes

110x12
110x12
110x12

Machine rear laterals

70x25
80x25
80x25
80x21

Dumbbell side laterals

15x10 + 6 partials, too light
20x10 + 6 partials
20x10 + 6 partials
20x10 + 6 partials

Seated Smith Press

110x6 + 2 forced
110x8
110x5 + 3 forced

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

260 total perfect reps

Felt very strong despite crushing my tris yesterday. So they were pre-exhausted going into chest today, which is probably why the incline press numbers were down.

My shoulders were trashed halfway through seated smith press so had more forced reps than I wanted to, but overall great day.

Hip flexors are still tight but feeling better after a leg day off. I’m confident they’ll be ready to go on Monday, which will feature an 8 round superset of leg press and BSS’s, with the last round including a drop set of death haha fuck :eek:
 
DrankSlangin said:
Week 5 Day 5
CHEST and SHOULDERS

Machine Press

70x8 (warm up)
90x8 (warm up)
110x8 (warm up)
130x8
150x8
170x8
180x8

Incline Barbell
Reps: pause 1sec 2” above chest, drive to 3/4 lockout

155x8
155x6 + 2 forced
155x5 + 3 forced
155x5 + 3 forced

Flat Bench Press

Rep: same as above but touch bar on chest for 1sec pause

165x8
165x8
165x8
170x8

Machine Flyes

110x12
110x12
110x12

Machine rear laterals

70x25
80x25
80x25
80x21

Dumbbell side laterals

15x10 + 6 partials, too light
20x10 + 6 partials
20x10 + 6 partials
20x10 + 6 partials

Seated Smith Press

110x6 + 2 forced
110x8
110x5 + 3 forced

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

260 total perfect reps

Felt very strong despite crushing my tris yesterday. So they were pre-exhausted going into chest today, which is probably why the incline press numbers were down.

My shoulders were trashed halfway through seated smith press so had more forced reps than I wanted to, but overall great day.

Hip flexors are still tight but feeling better after a leg day off. I’m confident they’ll be ready to go on Monday, which will feature an 8 round superset of leg press and BSS’s, with the last round including a drop set of death haha fuck :eek:
Click to expand...
Can’t wait to see your Monday leg workout logged ! Good luck broski hahaha !!! :D
 
DrankSlangin said:
Hahaha it’s gonna be epic! Surprisingly no squats next week, but that superset will be insane! On his example sets he goes up in weight for all 8 leg press sets, then the drop set of death has 4 drops this time.
Click to expand...
I look ahead in my program some times and see no squats and I’m like oh great and feel relieved. Then I realize I’m getting smashed with leg Press or some other shit and wish I was squatting instead.
 
Week 5 Day 6
BACK

Cable Rows with D handles

60x10 (warm up)
80x10 (warm up)
110x10 (warm up)
120x10
130x10
140x10 a little sloppy

Prone Shrugs

80x10 (feeder)
100x10 (feeder)
120x10 (feeder)
150x10
170x10 bad form
150x10

Face Pulls

70x12
90x12
110x12
130x12

DB Pullovers

65x10
70x10
70x8

Dead Stop DB Row

80x10
80x10
80x10

DB Shrugs

75x12
80x12
80x12

Banded Hyperextensions

Band x20
Band x20
Band x20

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

260 total perfect reps

Prone shrugs were done in a different apparatus today in case someone notices the weight drop.

Week 5’s back sessions were very much different than previous weeks. It almost seems like an easier workout until DB dead stop rows are done right after DB pullovers. I haven’t looked ahead, but hopefully will be back to Meadow’s rows next week. Carnage hasn’t featured those since week 2 or 3.

@Roger rabbit ’s calves plan is an awesome beat down. It’s becoming a grind to get to 300 reps and I want to be at 400 at the end of 2 weeks. It must be done, it will be done.
 
Week 5 Day 7
DAY OFF

34 days straight with no days off. It’s about damn time. Hell it’s overtime! My preference is a 6 day/week program but the challenge of completing Carnage to its max really appealed to me.

I’m strongly considering a deload week after week 6, then picking up with week 7 the following week.

We’ll have to see how week 6 shakes out. Wait until you guys see the leg workout tomorrow :eek: fuckin brutal.
 
DrankSlangin said:
Week 5 Day 7
DAY OFF

34 days straight with no days off. It’s about damn time. Hell it’s overtime! My preference is a 6 day/week program but the challenge of completing Carnage to its max really appealed to me.

I’m strongly considering a deload week after week 6, then picking up with week 7 the following week.

We’ll have to see how week 6 shakes out. Wait until you guys see the leg workout tomorrow :eek: fuckin brutal.
Click to expand...
Enjoy, you earned that shit!
 
DrankSlangin said:
Week 5 Day 7
DAY OFF

34 days straight with no days off. It’s about damn time. Hell it’s overtime! My preference is a 6 day/week program but the challenge of completing Carnage to its max really appealed to me.

I’m strongly considering a deload week after week 6, then picking up with week 7 the following week.

We’ll have to see how week 6 shakes out. Wait until you guys see the leg workout tomorrow :eek: fuckin brutal.
Click to expand...
Holy shit you took a day off!!!! Hahaha. Enjoy it you definitely have earned it. Rest up for the brutality your about to bring upon yourself tomorrow haha. Can’t wait to see the log !!
 
FourOneDeuxFitt said:
Holy shit you took a day off!!!! Hahaha. Enjoy it you definitely have earned it. Rest up for the brutality your about to bring upon yourself tomorrow haha. Can’t wait to see the log !!
Click to expand...

Well you talked me into it haha! And I’m sure glad you did my brother, my hip flexors are feeling almost 100%. They will need to be healthy for week 6!
 
Week 6 Day 1
LEGS

Seated Leg Curls
Working sets: every rep has 1sec rest pause in stretched position

60x10 (warm up)
80x10 (warm up)
100x10 (warm up)
120x10
140x10
150x10

Glute Machine

40x10
50x10
60x10
70x10

Superset: Leg Press and Bulgarian Split Squat

Final round includes Drop Set of Death: BSS x8, 8sec isohold, drop and repeat. 3 drops.

8 rounds total

Leg Press
*=wheel

4*x8
4*x8
6*x8
6*x8
8*x8
8*x8
10*x8
10*x8

**superset with**

Bulgarian Split Squats

10x8
10x8
20x8
20x8
30x8
30x8
40x8
Drop Set of Death: 40x8, 8sec isohold, 20x8, 8sec isohold, 10x8, 8sec isohold

Leg Press

12*x6
14*x6
14*x6

SLDL

165x12
185x12

A leg session without barbell back squats is not a true leg workout, right? Wrong! I believed that was true until today’s session featuring an 8 round superset of leg press followed immediately by BSS’s. And of course the drop set of death at the end of round 8. I seriously almost puked in between legs on the drop. Honestly I think the only thing that held it in was the fact half the gym was watching this superset unfold as I was stacking plates and on the verge of puking on BSSs. People looking at me like I’m crazy or something, I love it haha.

Solid pump leaving, although I must say I didn’t have that whole body pump we tend to get from squats. All in all, ‘twas a GREAT workout.
 
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