Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

I feel your pain brother. Mine lacked for some time and are now just okay. The only progress I have had has come from training them 3 or more times a week with high volume and little to no rest.

That’s a good point, I should really decrease the rest in between my calves supersets. I rest 60sec now, maybe too much for calves.

 

[MaskedLiberty]

That’s a good point, I should really decrease the rest in between my calves supersets. I rest 60sec now, maybe too much for calves.

I pretty much just do them until my arches cramp(little or no rest), then I take rest as needed to get through the rest of the sets or reps..not sure how you get away from the arches cramping but I'd like to figure it out.

 

[DrankSlangin]

Week 2 Day 4
LEGS

Seated Leg Curls

30x10 (warm up)
50x10 (warm up)
70x10
90x10
110x10 + 20 partials from stretched position

Barbell Squats

135x15 (warm up)
185x10 (warm up)
225x8
275x8
335x6

Bulgarian Split Squats

30x10 + 10 partials
30x10 + 10 partials
30x10 + 10 partials

Extensions
with 2sec hold top of each rep

130x8
130x8
130x8

Dumbbell Stiff Legged Deadlift

60x10
65x10
70x10

I’m quickly realizing a challenge of working out at multiple gyms, resistance on the machines can differ significantly. Leg curls and extensions #’s were down due to more resistance. Thinking of using free weights even when the program calls for machines to keep it consistent.

I really wanted 335x8 on my final set of squats, but no spotter today and it was very challenging coming out of the hole on the 6th rep without pitching forward.

 

[FourOneDeuxFitt]

That’s a good point, I should really decrease the rest in between my calves supersets. I rest 60sec now, maybe too much for calves.

You should really give Gamma Bomb a go bro. It hits calves a few different times a week and splits up the soleous and gastrocnemius muscles of the calves really well. Incorporates all different types of rep ranges for them, rest period, high intensity techniques. I’ve really noticed a bit more size and great shape so far from the way he does it.

 

[DrankSlangin]

You should really give Gamma Bomb a go bro. It hits calves a few different times a week and splits up the soleous and gastrocnemius muscles of the calves really well. Incorporates all different types of rep ranges for them, rest period, high intensity techniques. I’ve really noticed a bit more size and great shape so far from the way he does it.

Really hmmmm. I’m trying to decide which program to run next, I will definitely give Gamma Bomb serious consideration.

 

[FourOneDeuxFitt]

Really hmmmm. I’m trying to decide which program to run next, I will definitely give Gamma Bomb serious consideration.

I have nothing bad to say about it. The main thing I’ve noticed is just over all muscle shape my body has taken from it.

I’m def running Carnage after this though.

 

[DrankSlangin]

Week 2 Day 5
Chest and Shoulders

Decline Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
55x8 (warm up)
70x8
85x8
100x4 + 4 forced reps

Flat Bench Press

135x8 (warm up)
165x8 (warm up)
185x8
205x8
225x6 + 2 forced reps

Incline Smith Press

155x15
165x11 + 4 forced
165x10 + 5 forced

Machine Fly
2sec hold each rep

115x10 + 8 partials
115x8 + 8 partials

Rear Delt Destroyer Set
100 rep drop set of rear delt swings

20x30 + 10x40 + 5x20 + bodyweight x10

Barbell Front Raise
Pulled all the way over head

45x10
45x10, last few reps were sloppy
45x6 + 4 partial

Machine Overhead Press
Rest pause sets, 30 reps, rest 15sec, go to failure, keep going until only 2-3 reps can be done

30x23, x4, x1
30x22, x1
30x23, x2

Calves Tri set

Leg Press raises with 10sec hold every 10 reps

Leg Press raises 140x30, x30, x16
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x10

3 rounds total

I think it’s noteworthy that the chest and shoulders workout has been the most challenging of Carnage week 2. The rear delt destroyer set is pretty awesome. My anterior delts have also gotten hammered this week and traps will definitely feel the same after shrugs tomorrow, lots of traps in those barbell front raises to overhead position.

 

[DrankSlangin]

The Comedown

The past week has been a challenge mentally. Those bad dreams that bring back memories you thought you’d buried away, leaving depression in their wake to linger for hours. The post cycle comedown can be a mindfuck and must be even harder for you guys who pct. It’s all part of the price and the process.

As gear leaves the system and we adjust to lower test levels, this time is the most critical. It’s all fun and games on cycle or blast when you feel great, gains come easy and your dick is rock hard 24/7, but the comedown is where you have an opportunity to set yourself apart. You feel like shit, you’re tired, your sex drive is tempered. At all costs, gotta get your ass outta bed, make some coffee, force down breakfast and go move some weight.

 

[DrankSlangin]

Week 2 Day 6
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
115x8
135x8
150x8 sloppy

Smith Machine Bent Over Row

95x8 (warm up)
115x8 (warm up)
165x8
185x8
205x6

Shrugs Dumbbell
3sec hold top of each rep

70x12
75x12
75x9

Single Arm Supinated Pulldown

40x10
55x10
70x6

Pullover Nautilus Machine

125x15
140x12
140x10

Hyperextensions

20x20
20x15
20x15

Standing Calf Raise and Dorsiflexion superset

• Calf raises 3x30 (every 10th rep hold flex position for 10sec)
• Dorsiflex feet until anterior tibialis goes numb

60x30
Dorsiflex 50 reps
60x27
Dorsiflex 50 reps
60x16
Dorsiflex 50 reps

Had to rock out the old school Nautilus pullover machine today even though the program calls for a dumbbell. Rarely do I prefer a machine but in this case I get massive lat pumps from this dinosaur. Even crushes my abs. If your gym has one, give it try over a dumbbell if you haven’t already. You may have to brush off the dust but it’s pretty epic.

 

[FourOneDeuxFitt]

Week 2 Day 6
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
115x8
135x8
150x8 sloppy

Smith Machine Bent Over Row

95x8 (warm up)
115x8 (warm up)
165x8
185x8
205x6

Shrugs Dumbbell
3sec hold top of each rep

70x12
75x12
75x9

Single Arm Supinated Pulldown

40x10
55x10
70x6

Pullover Nautilus Machine

125x15
140x12
140x10

Hyperextensions

20x20
20x15
20x15

Standing Calf Raise and Dorsiflexion superset

• Calf raises 3x30 (every 10th rep hold flex position for 10sec)
• Dorsiflex feet until anterior tibialis goes numb

60x30
Dorsiflex 50 reps
60x27
Dorsiflex 50 reps
60x16
Dorsiflex 50 reps

Had to rock out the old school Nautilus pullover machine today even though the program calls for a dumbbell. Rarely do I prefer a machine but in this case I get massive lat pumps from this dinosaur. Even crushes my abs. If your gym has one, give it try over a dumbbell if you haven’t already. You may have to brush off the dust but it’s pretty epic.

Love the pullover machine as well. Ability to keep muscle tight throughout the whole motion I just can’t replicate yet with free weights.

 

[DrankSlangin]

Love the pullover machine as well. Ability to keep muscle tight throughout the whole motion I just can’t replicate yet with free weights.

Totally agree. I’m always down for dumbbell pullovers, but it’s so much easier to disengage your triceps and shoulders on the machine.

 

[DrankSlangin]

Week 2 Day 7
Biceps and Triceps

Rope Pushdowns

25x12 (warm up)
30x12 (warm up)
45x12
50x12
55x12
55x11

*Superset with*

Rope Hammer Curls

25x12 (warm up)
30x12 (warm up)
45x12
50x10
45x12
45x12

Incline Concentration Curls

20x12
25x12
25x12
25x10

*Superset with*

Incline Dumbbell Skullcrushers

30x12
40x9
40x8
40x7

Overhead Dumbbell Extension

80x12
85x12
85x12
85x12

*Superset with*

Barbell Curls

85x8
85x8
85x8
85x8

 

[FourOneDeuxFitt]

Week 2 Day 7
Biceps and Triceps

Rope Pushdowns

25x12 (warm up)
30x12 (warm up)
45x12
50x12
55x12
55x11

*Superset with*

Rope Hammer Curls

25x12 (warm up)
30x12 (warm up)
45x12
50x10
45x12
45x12

Incline Concentration Curls

20x12
25x12
25x12
25x10

*Superset with*

Incline Dumbbell Skullcrushers

30x12
40x9
40x8
40x7

Overhead Dumbbell Extension

80x12
85x12
85x12
85x12

*Superset with*

Barbell Curls

85x8
85x8
85x8
85x8

Solid bro.

 

[DrankSlangin]

Week 3 Day 1
LEGS

Lying Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x20
80x20
95x14

Barbell Squats

135x10 (warm up)
185x10 (warm up)
225x10 (warm up)
245x8
265x8
285x8
315x8

Leg Extensions
Set 1 - 10 reps + 5 reps with 5sec hold
Set 2 and 3 - 10 + 5 with holds + 10sec isohold

130x10 + 3
115x10 + 1 + isohold
100x10 + 3 + isohold

Leg Press

6 wheels* x6 (feeder set)
8 wheels* x6 (feeder set)
10 wheels* x10
x30 drop set, 10*x10, 8*x10, 6*x10

Barbell Stiff Legged Deadlift

145x10
145x10
145x10

Leg workouts are ramping up. I went a little too heavy to keep up with the required volume, so weight will be lowered a bit for Thursday’s leg session. Mainly I missed one working set of squats. I was toast after 4 and the program calls for 5. Also my hip flexors are taking a beating and will need to watch them closely moving forward.

 

[DrankSlangin]

Calorie adjustment

2 weeks into Carnage and 4 weeks on cruise, my weight has been all over the place. I was up to 201 last week, so I dropped calories by 300 to 3,300 and now down to 191 Considering myostatin still has to be high, the majority if not all of the weight gain was likely added bodyfat. Visually and strength wise I don’t believe I’ve lost lean mass. The plan is to maintain as much muscle as possible before I start my blast in August at around 12% bf. I’m upping daily calories by 100 to 3,400 total. Will re-evaluate in 1 week.

 

[FourOneDeuxFitt]

Week 3 Day 1
LEGS

Lying Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x20
80x20
95x14

Barbell Squats

135x10 (warm up)
185x10 (warm up)
225x10 (warm up)
245x8
265x8
285x8
315x8

Leg Extensions
Set 1 - 10 reps + 5 reps with 5sec hold
Set 2 and 3 - 10 + 5 with holds + 10sec isohold

130x10 + 3
115x10 + 1 + isohold
100x10 + 3 + isohold

Leg Press

6 wheels* x6 (feeder set)
8 wheels* x6 (feeder set)
10 wheels* x10
x30 drop set, 10*x10, 8*x10, 6*x10

Barbell Stiff Legged Deadlift

145x10
145x10
145x10

Leg workouts are ramping up. I went a little too heavy to keep up with the required volume, so weight will be lowered a bit for Thursday’s leg session. Mainly I missed one working set of squats. I was toast after 4 and the program calls for 5. Also my hip flexors are taking a beating and will need to watch them closely moving forward.

Your quads had to be smoked after leg Press haha. Solid workout. Solid work !!

 

[DrankSlangin]

Your quads had to be smoked after leg Press haha. Solid workout. Solid work !!

Haha thanks man, yes they were. Even before leg press, those holds and isoholds on extensions were brutal. Then came the leg press drop set. My partner had a client so I was solo this morning, so had to quickly get up and throw wheels off for the drop. Massive quad burn on the last drop. A few people were looking at me like “what are you doing to that machine and yourself?” Had they have asked, I would’ve said, “when it starts to hurt, that’s where you grow!”

 

[FourOneDeuxFitt]

Haha thanks man, yes they were. Even before leg press, those holds and isoholds on extensions were brutal. Then came the leg press drop set. My partner had a client so I was solo this morning, so had to quickly get up and throw wheels off for the drop. Massive quad burn on the last drop. A few people were looking at me like “what are you doing to that machine and yourself?” Had they have asked, I would’ve said, “when it starts to hurt, that’s where you grow!”

Hahaha absolutely ! The leg extensions looked rough. Iso holds kill me sometimes. Especially with split squats.

 

[DrankSlangin]

Week 3 Day 2
CHEST and SHOULDERS

Flat Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
65x8 (warm up)
80x8
85x8
x24 drop set 85x6 + 2 forced, 60x6 + 2 forced, 40x6 + 2 forced

Incline Smith Press

135x20
155x11 + 4 forced
165x9 + 1 forces hold + 5sec isohold
185x5 + 5sec isohold

Incline fly with Manual Resistance
2 drop sets w manual resistance on eccentric

35x10, 20x6 drop w manual resistance
35x10, 25x6 drop w manual resistance

Dumbbell side laterals

15x20
20x10, drop 10x10
20x10, drop 10x10

Reverse Pec Deck

85x15
100x15 + 15sec isohold
115x15 + 15sec isohold

Cage Press

135x5
185x0 + 5 forced reps
165x4 + 1 forced rep

Calves Tri set
Seated raises with 10sec hold every 10 reps

Seated raises 70x30, x25, x16
Body weight standing raise x10 with 2sec hold each rep

Banded side dorsiflexion x10, x10, x10

3 rounds total

This session was super fun, I love how the partner gets involved instead of just being a glorified spotter. Great pump from the manual resistance provided on flyes. Cage press 2nd set crushed me, 135 was easy so I threw 50 more pounds on and couldn’t get one! Haha

 

[FourOneDeuxFitt]

Week 3 Day 2
CHEST and SHOULDERS

Flat Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
65x8 (warm up)
80x8
85x8
x24 drop set 85x6 + 2 forced, 60x6 + 2 forced, 40x6 + 2 forced

Incline Smith Press

135x20
155x11 + 4 forced
165x9 + 1 forces hold + 5sec isohold
185x5 + 5sec isohold

Incline fly with Manual Resistance
2 drop sets w manual resistance on eccentric

35x10, 20x6 drop w manual resistance
35x10, 25x6 drop w manual resistance

Dumbbell side laterals

15x20
20x10, drop 10x10
20x10, drop 10x10

Reverse Pec Deck

85x15
100x15 + 15sec isohold
115x15 + 15sec isohold

Cage Press

135x5
185x0 + 5 forced reps
165x4 + 1 forced rep

Calves Tri set
Seated raises with 10sec hold every 10 reps

Seated raises 70x30, x25, x16
Body weight standing raise x10 with 2sec hold each rep

Banded side dorsiflexion x10, x10, x10

3 rounds total

This session was super fun, I love how the partner gets involved instead of just being a glorified spotter. Great pump from the manual resistance provided on flyes. Cage press 2nd set crushed me, 135 was easy so I threw 50 more pounds on and couldn’t get one! Haha

Wish I had a damn trading partner haha. Too tough with shift work and finding someone who actually likes to spend as much time in the gym as myself too. Nobody wants to wake up early or hit it after a long day.