Strive For Moreee

[FourOneDeuxFitt]

DELOAD
WEEK 7
CHEST/SHOULDERS

• Machine Press

3 sets of 8
185x8, 185x8, 185x8

• Incline Barbell Press

3 speed sets of 6
135x6, 155x6, 175x6
185x6, 185x6, 185x6

• Incline DB Press

3 sets of 8
50x8, 55x8, 60x8
65x8, 70x8, 75x8

• Dips

3 sets to failure(leave some reps in the tank)
11, 8, 8

• Reverse Pec Deck

4 sets of 20
100x20, 100x20, 80x20, 70x20

• DB Side Laterals

4 sets of 8
15x8, 20x8, 20x8, 25x8

 

[FourOneDeuxFitt]

Great post, very interesting how your carb timing manipulation has served you well. When I was cutting I ate the standard 75% pre and post but seeing your success while spacing them out more makes me want to try that as well on my next cut.

Solid diet my man.

Well for almost a year that’s exactly what I did also. 75-80% of carbs were consumed directly around my workout. Which also worked well for a long time. Reasoning behind doing what I switched to was simply due to work and needing more energy so it sort of happened unintentionally figuring out that it actually sped up my metabolism a lot in doing so and I also added a good 50g of carbs to my daily intake also in doing so. So now it’s aboit 50% of daily carbs are pre and post compared to 75-80%. I think both work well and have their place dependent on someone’s daily activities outside the gym and lifestyle.

 

[Juniorchisel]

Dedication trumps all man. Now you’re reaping the benefits. Bravo!

 

[FourOneDeuxFitt]

DELOAD
WEEK 7
LEGS

• Seated Leg Curl

3 sets of 15
40x25, 55x15,
70x15, 85x15, 85x15

• Barbell Squats

3 speed sets of 10
135x15, 185x10,
225x10, 245x10, 245x10

• Leg Press

3 sets of 10
450x10, 450x10, 450x10

• DB SLDL

3 sets of 10
100x10, 90x10, 80x10

 

[FourOneDeuxFitt]

DELOAD
WEEK 7
ARMS/ABS/CALVES

• Seated DB Curl

3 sets of 15
15x15, 15x15
20x15, 20x15, 15x15

• Barbell Curl

3 sets of 10
50x10, 50x10, 50x10

• Preacher Curls

3 sets of 10
40x10, 40x10, 40x10

• Pushdown (single handles)

3 sets of 15
30x20, 40x20, 50x15,
60x15, 70x15, 70x15

• Bent Over Extensions (single handles)

3 sets of 10
70x10, 70x10, 70x10

• DB OH Extension

3 sets of 10
55x10, 60x10, 65x10

• Rope Crunches

4 sets to failure
100x19, 13, 13, 13

• Seated Toe Raises

6 sets of 8
45x8, 55x8, 65x8
75x8, 75x8, 75x8
90x8, 90x8, 100x8

 

[DrankSlangin]

I bet you are itching to let it rip when your deload is over! I think I’m gonna deload like this after Carnage, that week off was brutal mentally. Definitely was good for the body though.

 

[FourOneDeuxFitt]

I bet you are itching to let it rip when your deload is over! I think I’m gonna deload like this after Carnage, that week off was brutal mentally. Definitely was good for the body though.

It’s hard bro. Especially doing squats yesterday everything was going so smooth even with the speed sets I wanted to just keep throwing weight on it. Plus gear is full force so it’s hard when I’m doing this deload and feel like I’m not taking full advantage of it.

Next week start a new split in the program where legs are worked twice a week instead of upper body. So I’m excited for that.

 

[FourOneDeuxFitt]

WEEK 8
LEGS #1

• Seated Leg Curls

4 sets of 8 reps & 5 partials
50x10, 50x10
90x8/5, 110x8/5, 130x8/5, 130x8/5

• Squats

4 sets of 8 (slow 3sec ecc)
135x8, 135x8
185x8, 225x8, 245x8
265x8, 285x8, 315x8

• Leg Press

5 sets of 15
360x15, 360x15, 360x15, 360x15, 360x15

• Barbell SLDL

4 sets of 10
225x10, 225x10, 225x10

• Standing Raises

3 sets of 10- 1 triple drop triple iso hold
60x10, 80x10, 100x10, 120x10
40x10 iso 10 x10 iso 10 x10 iso 10

Couldn’t get last set of SLDL I was on the verge of puking so last set was skipped. Great leg workout today. Literally took everything out of me. Working night shift tonight isgoing to be a shit show trying to walk around hahaha

 

[DrankSlangin]

WEEK 8
LEGS #1

• Seated Leg Curls

4 sets of 8 reps & 5 partials
50x10, 50x10
90x8/5, 110x8/5, 130x8/5, 130x8/5

• Squats

4 sets of 8 (slow 3sec ecc)
135x8, 135x8
185x8, 225x8, 245x8
265x8, 285x8, 315x8

• Leg Press

5 sets of 15
360x15, 360x15, 360x15, 360x15, 360x15

• Barbell SLDL

4 sets of 10
225x10, 225x10, 225x10

• Standing Raises

3 sets of 10- 1 triple drop triple iso hold
60x10, 80x10, 100x10, 120x10
40x10 iso 10 x10 iso 10 x10 iso 10

Couldn’t get last set of SLDL I was on the verge of puking so last set was skipped. Great leg workout today. Literally took everything out of me. Working night shift tonight isgoing to be a shit show trying to walk around hahaha

Dude amazing workout! Super high volume and great numbers! Well done

 

[FourOneDeuxFitt]

Dude amazing workout! Super high volume and great numbers! Well done

It was rough. Wasn’t expecting to just jump into that after the deload but it was exactly what I needed. 315 moved so smooth today I was shocked!

The leg Press seriously destroyed me tho. Each rep ended on my heels. Loved the pain tho.

 

[DrankSlangin]

It was rough. Wasn’t expecting to just jump into that after the deload but it was exactly what I needed. 315 moved so smooth today I was shocked!

The leg Press seriously destroyed me tho. Each rep ended on my heels. Loved the pain tho.

Pain is progress, my brother. Deloads and weeks off are challenging mentally but so refreshing physically. I’m definitely taking a week off after Carnage. Hmmmm I might even start my blast that week off, then I’ll be loaded up for week 1 of the next program.

 

[FourOneDeuxFitt]

Pain is progress, my brother. Deloads and weeks off are challenging mentally but so refreshing physically. I’m definitely taking a week off after Carnage. Hmmmm I might even start my blast that week off, then I’ll be loaded up for week 1 of the next program.

I’m gonna take a good 10 weeks and just cruise. This blast is almost over with. Around week 6 of the cruise I’m gonna start pinning the eq so when the 10 weeks are up the npp can just run hand in hand with the eq. Run them together for a solid 15 weeks. So when it’s said and done eq for 20 weeks, npp for 15 and cyp for 20... then lay low again for awhile. Carnage is definitely up next though. No doubt about that.

 

[FourOneDeuxFitt]

WEEK 8
CHEST/SHOULDERS

• Machine Press

3 sets of 8
105x8, 120x8, 150x8
165x8, 180x8, 195x8
210x8, 225x8

• Incline Barbell Press

3 sets of 6
135x6, 155x6, 185x6
195x6

• Flat Bench Press(stop few inches above chest, pause, touch chest and drive)

4 sets of 6
135x6, 155x6, 175x6
195x6

• Stretch Push Ups

3 sets to failure
15, 11, 9

• Seated Smith Press(bring down to top of head)

3 sets of 10
95x10
135x10, 155x10, 155x9

• Reverse Pec Deck

3 sets of 20(15 second iso hold)
100x20/15, 115x20/15, 115x20/15

• 6 Ways

3 sets of 10
10x10, 10x10, 10x10


Well workout started good. Machine Press went very smooth. First set of incline Barbell I got a bad pain in my left elbow. Nothing popped. There’s no bruising. So I’m confused as to what happened. I finished the set and it legit just came outta nowhere. I didn’t wanna completely write off the workout so I pushed through. The pain stuck with me through the rest of the workout and definitely stopped me from going hard or really pushing any weight. It’s like a “throbbing” pain right dead smack in my elbow I can’t decipher what the hell it is I’ve never had a pain like this before. Thinking about honestly taking a few days off gym or any upper body work. Any insight anyone??

@Eman @Evom1 @Wunderpus @mands @Morefyah @DrankSlangin can any of you guys think of what it could be? Possibly tendons? I warmed up properly and everything I’m clueless. Never had this happen.

 

[DrankSlangin]

WEEK 8
CHEST/SHOULDERS

• Machine Press

3 sets of 8
105x8, 120x8, 150x8
165x8, 180x8, 195x8
210x8, 225x8

• Incline Barbell Press

3 sets of 6
135x6, 155x6, 185x6
195x6

• Flat Bench Press(stop few inches above chest, pause, touch chest and drive)

4 sets of 6
135x6, 155x6, 175x6
195x6

• Stretch Push Ups

3 sets to failure
15, 11, 9

• Seated Smith Press(bring down to top of head)

3 sets of 10
95x10
135x10, 155x10, 155x9

• Reverse Pec Deck

3 sets of 20(15 second iso hold)
100x20/15, 115x20/15, 115x20/15

• 6 Ways

3 sets of 10
10x10, 10x10, 10x10


Well workout started good. Machine Press went very smooth. First set of incline Barbell I got a bad pain in my left elbow. Nothing popped. There’s no bruising. So I’m confused as to what happened. I didn’t wanna completely write off the workout so I pushed through. The pain stuck with me through the rest of the workout and definitely stopped me from going hard or really pushing any weight. It’s like a “throbbing” pain right dead smack in my elbow I can’t decipher what the hell it is I’ve never had a pain like this before. Thinking about honestly taking a few days off gym or any upper body work. Any insight anyone??

Not feeling anything pop is good that’s for sure. Could be lots of things though. Similar thing happened to me and my right, outer bicep tendon and turned out to be tendinitis. Definitely ice up and rest it as much as possible. Next few hours should tell more of a story.

 

[FourOneDeuxFitt]

Not feeling anything pop is good that’s for sure. Could be lots of things though. Similar thing happened to me and my right, outer bicep tendon and turned out to be tendinitis. Definitely ice up and rest it as much as possible. Next few hours should tell more of a story.

Well I’ve been done working out now for a good 20min and the pain has went away a good bit. It’s definitely still there though.

 

[DrankSlangin]

Well I’ve been done working out now for a good 20min and the pain has went away a good bit. It’s definitely still there though.

Maybe just a little tweak. Hopefully someone who knows what it likely is will chime in.

 

[FourOneDeuxFitt]

Maybe just a little tweak. Hopefully someone who knows what it likely is will chime in.

That’s what I’m hoping for. It was weird man. Nothing warranted it. No hot pain which is good. Nothing popped which is good. Idk I’m confused honestly. It feels a lot better now. But mid workout It hurt to pick up my damn gym bag with the arm to walk to the next machine.

 

[FourOneDeuxFitt]

Today was supposed to be back training but decided to just take the day to continue to rest. Elbow feels much better but definitely not 100%. Went and did some cardio today for the hell of it and lots of stretching and mobility work for shoulders and rotator cuff. Stretched the pecs and lats our very good as well. Looked up a few stretches to do throughout the day for the tendons in forearms that could possibly help with the pain I was experiencing. Hopefully tomorrow will be able to get in the gym and train back. If not I’m just not gonna push it this time. Don’t wanna cause more damage and really be screwed.

 

[DrankSlangin]

Today was supposed to be back training but decided to just take the day to continue to rest. Elbow feels much better but definitely not 100%. Went and did some cardio today for the hell of it and lots of stretching and mobility work for shoulders and rotator cuff. Stretched the pecs and lats our very good as well. Looked up a few stretches to do throughout the day for the tendons in forearms that could possibly help with the pain I was experiencing. Hopefully tomorrow will be able to get in the gym and train back. If not I’m just not gonna push it this time. Don’t wanna cause more damage and really be screwed.

Very wise decision. So hard to do the right thing and step back sometimes, but you’re exactly right. Not worth the risk of major injury that will cause a huge setback.

 

[FourOneDeuxFitt]

WEEK 8
BACK/ABS

• One Arm Barbell Row

3 sets of 8
25x10, 50x10,
75x8, 75x8, 75x8

• Smith Machine Row

3 sets of 8
135x8, 155x8, 185x8, 205x8

• Deadlift and Shrug

5 sets of 5 reps & 3 shrugs each rep
285x5/15, 285x5/15, 285x5/12, 285x5/9, 225x5/15

• Chins

5 sets of 8-10 reps

8, 8, 7, 7, 6

• Leg Raises and incline Sit Up Combo

3 rounds to failure

12/5, 8/4, 7/4

Solid workout today. Didn’t have any issues really with elbow until last set of dead’s and a little bit doing chins. Also didn’t push myself to the max either. Only used about 80-85% today. Still, had a great workout.