Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

Week 3 Day 7
BICEPS and TRICEPS

Rope Pushdowns

35x15
42.5x15
50x15
65x15

Overhead Rope Extension

35x10
42.5x10
42.5x10
30x15, drop 20x8

Dip Machine
3sec negatives

180x8
230x8
230x6
180x8

EZ Bar Curls

55x10
55x10
55x10
55x10

Preacher Curls
Partial reps from top to mid

55x6
65x6
65x6
65x6

Preacher Reverse Curls

25x10
35x10
35x10
35x10

Calves Tri set

Seated raises 90x20, x16, x12, x11
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x10, x10

4 rounds total

Right bicep tendinitis really kicking in today. I’ve had it for almost 4 months now ugh. Really felt it on preacher reverse curls.

 

[FourOneDeuxFitt]

Week 3 Day 7
BICEPS and TRICEPS

Rope Pushdowns

35x15
42.5x15
50x15
65x15

Overhead Rope Extension

35x10
42.5x10
42.5x10
30x15, drop 20x8

Dip Machine
3sec negatives

180x8
230x8
230x6
180x8

EZ Bar Curls

55x10
55x10
55x10
55x10

Preacher Curls
Partial reps from top to mid

55x6
65x6
65x6
65x6

Preacher Reverse Curls

25x10
35x10
35x10
35x10

Calves Tri set

Seated raises 90x20, x16, x12, x11
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x10, x10

4 rounds total

Right bicep tendinitis really kicking in today. I’ve had it for almost 4 months now ugh. Really felt it on preacher reverse curls.

Great workout. Seems like this program really hammers calves too. Feel your pain with the tendinitis. My elbow feel pretty solid today. Skipped back today and gonna give it a shot tomorrow God willing I’ll be able to get in there and pull !! Keep up the hard work broski !!

 

[DrankSlangin]

Selling of House and HGH

It’s getting old having to watch out for connective tissue issues and not being able to let it rip in the gym every day. I was worried this would happen since I just got into this 2.5 years ago. Rapid muscle growth in my 40s is great but without the growth hormone I once had, injury is becoming more and more likely the further I go.

Nothing will stop this train except major injury or death. Alas the time hath come to begin cycling GH. I have a realtor coming over tomorrow and a handyman on Tuesday to start the preparations for the sale of my home, which will free up financial means of adding this new companion on my journey.

 

[DrankSlangin]

Great workout. Seems like this program really hammers calves too. Feel your pain with the tendinitis. My elbow feel pretty solid today. Skipped back today and gonna give it a shot tomorrow God willing I’ll be able to get in there and pull !! Keep up the hard work broski !!

Thanks my man! Really glad to hear your elbow feels better. This program calls for calves 3 days per week, I’m hitting them 5 just because they suck. But he highlights 3 different calves workouts to mix up as you prefer.

Same with abs which he recommends 2x per week with Carnage. I haven’t been doing abs at all, mine seem to grow very well just from squats and deadlifts. I’m cautiously optimistic that is an area for me that will grow with relative ease. As opposed to my sorry calves haha

 

[FourOneDeuxFitt]

Thanks my man! Really glad to hear your elbow feels better. This program calls for calves 3 days per week, I’m hitting them 5 just because they suck. But he highlights 3 different calves workouts to mix up as you prefer.

Same with abs which he recommends 2x per week with Carnage. I haven’t been doing abs at all, mine seem to grow very well just from squats and deadlifts. I’m cautiously optimistic that is an area for me that will grow with relative ease. As opposed to my sorry calves haha

Yeah I was looking at Carnage last night and I definitely like the different routines that he has available to cycle through. He splits calves up with Gamma Bomb and same with abs upper and lower throughout the week. Carnage is definitely a lot more volume for sure.

 

[DrankSlangin]

Yeah I was looking at Carnage last night and I definitely like the different routines that he has available to cycle through. He splits calves up with Gamma Bomb and same with abs upper and lower throughout the week. Carnage is definitely a lot more volume for sure.

Tomorrow’s leg workout to start week 4 has those Bulgarian split squat drop sets with isoholds again, this time before squats

 

[Logan44551]

Tomorrow’s leg workout to start week 4 has those Bulgarian split squat drop sets with isoholds again, this time before squats

That's going to be rough before squats. I just tried those leg extension drop sets of death with the 5 second iso at the end of each set on the way down. That will get some blood flowing. Those Bulgarians are no joke though!

 

[DrankSlangin]

That's going to be rough before squats. I just tried those leg extension drop sets of death with the 5 second iso at the end of each set on the way down. That will get some blood flowing. Those Bulgarians are no joke though!

I agree bro, they really force in a lot of blood that way. Huge pumps generated from them after already pumped from squats and leg press.

 

[wedorecover]

I see u man putting in work

 

[DrankSlangin]

I see u man putting in work

Thanks brother, hey I’m just trying to keep up with you!

 

[wedorecover]

Thanks brother, hey I’m just trying to keep up with you!

Shit u kill it man ... 2 more weeks and im bulking

 

[FourOneDeuxFitt]

Tomorrow’s leg workout to start week 4 has those Bulgarian split squat drop sets with isoholds again, this time before squats

AWESOME !! Sounds like some pure insanity!!!! Hahaha. Be careful going into squats for sure bro. Those freaking drops and iso holds man I still remember how fuckin sore my glutes were the first time doing the Bulgarian split squats like Meadows outlines them.

 

[DrankSlangin]

Shit u kill it man ... 2 more weeks and im bulking

That’s what mode I’m gonna stay in for awhile. Well since I’m cruising now, it’s really more maintaining. But I’m confident I can get a few pounds of lean mass on before my heavy bulk blast begins in August!

 

[wedorecover]

That’s what mode I’m gonna stay in for awhile. Well since I’m cruising now, it’s really more maintaining. But I’m confident I can get a few pounds of lean mass on before my heavy bulk blast begins in August!

I don’t think u will have a problem doing that at all man

 

[DrankSlangin]

AWESOME !! Sounds like some pure insanity!!!! Hahaha. Be careful going into squats for sure bro. Those freaking drops and iso holds man I still remember how fuckin sore my glutes were the first time doing the Bulgarian split squats like Meadows outlines them.

Haha it’s pretty awesome and only the start of week 4! They are brutal no doubt about it. I will definitely heed your advice and drop the weight a bit on squats after BSS’s. Meadows challenges the user to try 20sec isoholds instead of 10 on the drop set we’ll see about that ha

 

[DrankSlangin]

Week 4 Day 1
LEGS

Lying Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x10
80x10
Drop set: 95x10, 65x10, 40x , 10sec isohold

Bulgarian Split Squats dumbbell

15x10
25x10
45x10
4th set: Drop Set of Death
40 rep drop set with isoholds

45x10 + 10 second isohold, 25x10 + 10sec isohold, 15x10 + 10sec isohold, bodyweight x 10 + 10sec isohold

Barbell Squats

135x10 (warm up)
185x10 (warm up)
225x8
245x8
275x4

Hack Squats

140x8
180x8
180x6

Leg Extensions Dorsiflexed

130x15
145x12

Barbell SLDL

165x15

I got crushed on squats after the BSS drop set of death took almost all I had, including my self respect and dignity ha. I got all the reps, but I must say it’s a challenge to count slowly on the 10sec isoholds without a partner. I did what I could with squats until I started pitching forward and that’s no good, so it was on to the next.

Fortunately my hip flexors loosened up nicely at some point during BSS’s. I was considering taking a leg day off, which I will surely do at some point in this program, but not today!

This same workout comes again on Thursday. My goal for then is to get 2 more full sets of squats than I did today, don’t give a fuck about the weight.

 

[Logan44551]

Week 4 Day 1
LEGS

Lying Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x10
80x10
Drop set: 95x10, 65x10, 40x , 10sec isohold

Bulgarian Split Squats dumbbell

15x10
25x10
45x10
4th set: Drop Set of Death
40 rep drop set with isoholds

45x10 + 10 second isohold, 25x10 + 10sec isohold, 15x10 + 10sec isohold, bodyweight x 10 + 10sec isohold

Barbell Squats

135x10 (warm up)
185x10 (warm up)
225x8
245x8
275x4

Hack Squats

140x8
180x8
180x6

Leg Extensions Dorsiflexed

130x15
145x12

Barbell SLDL

165x15

I got crushed on squats after the BSS drop set of death took almost all I had, including my self respect and dignity ha. I got all the reps, but I must say it’s a challenge to count slowly on the 10sec isoholds without a partner. I did what I could with squats until I started pitching forward and that’s no good, so it was on to the next.

Fortunately my hip flexors loosened up nicely at some point during BSS’s. I was considering taking a leg day off, which I will surely do at some point in this program, but not today!

This same workout comes again on Thursday. My goal for then is to get 2 more full sets of squats than I did today, don’t give a fuck about the weight.

I must of misunderstood the bss's I've been doing 4 sets of 40 with iso on each leg.

 

[FourOneDeuxFitt]

Week 4 Day 1
LEGS

Lying Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x10
80x10
Drop set: 95x10, 65x10, 40x , 10sec isohold

Bulgarian Split Squats dumbbell

15x10
25x10
45x10
4th set: Drop Set of Death
40 rep drop set with isoholds

45x10 + 10 second isohold, 25x10 + 10sec isohold, 15x10 + 10sec isohold, bodyweight x 10 + 10sec isohold

Barbell Squats

135x10 (warm up)
185x10 (warm up)
225x8
245x8
275x4

Hack Squats

140x8
180x8
180x6

Leg Extensions Dorsiflexed

130x15
145x12

Barbell SLDL

165x15

I got crushed on squats after the BSS drop set of death took almost all I had, including my self respect and dignity ha. I got all the reps, but I must say it’s a challenge to count slowly on the 10sec isoholds without a partner. I did what I could with squats until I started pitching forward and that’s no good, so it was on to the next.

Fortunately my hip flexors loosened up nicely at some point during BSS’s. I was considering taking a leg day off, which I will surely do at some point in this program, but not today!

This same workout comes again on Thursday. My goal for then is to get 2 more full sets of squats than I did today, don’t give a fuck about the weight.

Those Bulgarians definitely did you in bro hahaha. That’s awesome tho. Solid workout !

 

[FourOneDeuxFitt]

I must of misunderstood the bss's I've been doing 4 sets of 40 with iso on each leg.

Only the last set of the Bulgarians is a 40 rep set with an iso hold before dropping the weight. 4 sets of 40 I dunno how you managed that haha. Shit.

 

[Logan44551]

Only the last set of the Bulgarians is a 40 rep set with an iso hold before dropping the weight. 4 sets of 40 I dunno how you managed that haha. Shit.

I was sore for a week. The last ten were just body weight by the fourth set. First set was 40, 30, 20, second set 40,30,15 third same, last one 40,30, bw. I sure as hell wouldn't have been able to do squats after that is for sure. I guess I did 30 not 40. Maybe the bss on the sentinel program are different