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Strive For Moreee

DrankSlangin said:
That’s great and exactly what we are going for! I have back this evening and really glad you brought this up. I will be focusing on the exact same thing... great contractions. I’ve had some trouble lately with pullovers and feeling a bit too much in my delts and tris, so weight will be dropped there for sure.
Click to expand...
I have the same thing happen to me man. I don’t have bands to do the banded pullovers idk why I haven’t invested in them yet. But I pull a bench up to a adjustable cable machine and to them like that with the v bar Pushdown attachment. Helps me feel them a lot more in my lats with the constant tension being available with the cables.
 
FourOneDeuxFitt said:
I have the same thing happen to me man. I don’t have bands to do the banded pullovers idk why I haven’t invested in them yet. But I pull a bench up to a adjustable cable machine and to them like that with the v bar Pushdown attachment. Helps me feel them a lot more in my lats with the constant tension being available with the cables.
Click to expand...

Very creative! I’m definitely gonna have to give this a try.
 
WEEK 10
ARMS/ABS/CALVES
  • EZ Bar Reverse Curls
4 sets of 12
15x20, 15x20
55x12, 60x12, 65x11, 55x12
  • Hammer Curls
4 sets of 12
25x12, 25x12, 20x12, 20x12
  • DB Preacher Curls
4 sets of 8 (last set triple drop-3 second descent)
20x8, 25x8, 25x6
20x8 Drop 15x8 Drop 10x6
  • Triceps Pushdown
4 sets of 20
40x20, 50x20,
60x20, 60x20, 50x20, 40x20
  • Bent Over Triceps Extensions
4 sets of 20
40x20, 40x20, 40x20, 40x20
  • Dip Machine
4 sets of 8 (last set triple drop)
330x10(whole stack), 330x10, 330x10
330x10 Drop 300x4 Drop 255x4 Drop 210x4
  • Leg Raises
5 sets to failure
22, 16, 12, 12, 10
  • Seated Toe Raises
6 sets of 10

(RAN OUT OF TIME)


Had to get in and out today within an hour so rest periods were around 60 seconds between sets and exercises. Great pump. Single handles definitely add a different point of contraction for triceps. & love the dip machine my gym has. Didn’t have time to hit calves though. Shit happens.
 
WEEK 11
LEGS/CALVES
  • Lying Leg Curls
4 sets of 8+10 partials
40x20, 60x15, 80x10
110x8+10, 130x8+10, 140x8+10, 150x8+10
  • Adductor Machine
3 sets of 8-12
40x20, 70x20
100x12, 120x12, 140x12
  • Squats
4 sets of 8 (pause in the hole for 2 count)
135x8, 185x8, 225x8
245x8, 265x8, 275x8
295x4
  • Leg Press (outer sweep focus)
3 sets of 30

(Do 30, rest 2min add a plate and repeat x2)
180x30,
270x30,
360x20(did 16, paused, 4 more and literally legs just said NOPE)
  • Leg Extension
3 sets of 6 (hold contraction for 2 count)
137.5x6,
150x6,
162.5x6
  • DB SLDL
3 sets of 8
100s x8,
110s x8,
120s x8
  • Standing Raises
6 sets of 10
40x12, 40x12
100x10, 100x10, 100x10
100x10, 100x10, 100x9

This was one hell of a leg workout for me. One of the best in the program yet IMO. Two things I loved about it were using the adductor machine headed into squats and sitting in the hole for a two count on those squats. Program guidelines stated once momentum and force was compromised to move on.. but I had to throw 295 on for a spin. Fuck it.

Next was the leg Press. 30 rep sets I didn’t know how exactly to set up for it. So 180 and the last 6-8 really started to burn. Next set took a pause after 22 and finished them out. Last set was absolutely brutal. Did 16. Paused. Then the next 4 reps the weight felt like it doubled each rep. By the 4th rep my legs shut down. Pumped as fuckkkkk! Love finishing with full ROM DB SLDL. Great stretch and contraction. Loved this workout.
 
FourOneDeuxFitt said:
WEEK 11
LEGS/CALVES
  • Lying Leg Curls
4 sets of 8+10 partials
40x20, 60x15, 80x10
110x8+10, 130x8+10, 140x8+10, 150x8+10
  • Adductor Machine
3 sets of 8-12
40x20, 70x20
100x12, 120x12, 140x12
  • Squats
4 sets of 8 (pause in the hole for 2 count)
135x8, 185x8, 225x8
245x8, 265x8, 275x8
295x4
  • Leg Press (outer sweep focus)
3 sets of 30

(Do 30, rest 2min add a plate and repeat x2)
180x30,
270x30,
360x20(did 16, paused, 4 more and literally legs just said NOPE)
  • Leg Extension
3 sets of 6 (hold contraction for 2 count)
137.5x6,
150x6,
162.5x6
  • DB SLDL
3 sets of 8
100s x8,
110s x8,
120s x8
  • Standing Raises
6 sets of 10
40x12, 40x12
100x10, 100x10, 100x10
100x10, 100x10, 100x9

This was one hell of a leg workout for me. One of the best in the program yet IMO. Two things I loved about it were using the adductor machine headed into squats and sitting in the hole for a two count on those squats. Program guidelines stated once momentum and force was compromised to move on.. but I had to throw 295 on for a spin. Fuck it.

Next was the leg Press. 30 rep sets I didn’t know how exactly to set up for it. So 180 and the last 6-8 really started to burn. Next set took a pause after 22 and finished them out. Last set was absolutely brutal. Did 16. Paused. Then the next 4 reps the weight felt like it doubled each rep. By the 4th rep my legs shut down. Pumped as fuckkkkk! Love finishing with full ROM DB SLDL. Great stretch and contraction. Loved this workout.
Click to expand...

Wow! Bro that is a MONSTER leg session! Pre Carnage I was doing squats with a 3sec descent and 1sec pause in the hole, and I thought 245x8 was challenging. 275x8 with 2sec hole pauses, awesome! And then a 3x30 leg press... I wanna give that session a go! Guess i’ll have to wait until running Gamma Bomb.

Great work my man, now eat!
 
DrankSlangin said:
Wow! Bro that is a MONSTER leg session! Pre Carnage I was doing squats with a 3sec descent and 1sec pause in the hole, and I thought 245x8 was challenging. 275x8 with 2sec hole pauses, awesome! And then a 3x30 leg press... I wanna give that session a go! Guess i’ll have to wait until running Gamma Bomb.

Great work my man, now eat!
Click to expand...
I’m eating steak, rice, and a avocado as I type this hahaha. It was solid. I do believe Gamma Bomb is a bit less volume and strenuous than other programs. In all honesty I would save it for a cruise period.
 
FourOneDeuxFitt said:
I’m eating steak, rice, and a avocado as I type this hahaha. It was solid. I do believe Gamma Bomb is a bit less volume and strenuous than other programs. In all honesty I would save it for a cruise period.
Click to expand...

Good to know, might have to run that in between Sentinel and next spring’s blast with Carnage again.
 
DrankSlangin said:
Good to know, might have to run that in between Sentinel and next spring’s blast with Carnage again.
Click to expand...
Yeah. I’ve been reading over the programs I’ve recently acquired and it’s definitely on the lighter end. Don’t get me wrong it’s still a great program and the workouts are hard and difficult. But, you don’t have the option to add in optional days. It’s just set in blocks like the first half you hit back/chest/shoulders twice a week, deload, then legs twice a week the second half and during the whole duration you take two days off each week. No optional workouts those days unlike the rest you can hit it 6-7 times a week if your recovered and ready to go.
 
FourOneDeuxFitt said:
Yeah. I’ve been reading over the programs I’ve recently acquired and it’s definitely on the lighter end. Don’t get me wrong it’s still a great program and the workouts are hard and difficult. But, you don’t have the option to add in optional days. It’s just set in blocks like the first half you hit back/chest/shoulders twice a week, deload, then legs twice a week the second half and during the whole duration you take two days off each week. No optional workouts those days unlike the rest you can hit it 6-7 times a week if your recovered and ready to go.
Click to expand...

I like that it has a deload built in, Carnage doesn’t but I’m gonna take one in between weeks 8-9. I’d do it halfway through, but I took a solid week off right before starting.
 
DrankSlangin said:
I like that it has a deload built in, Carnage doesn’t but I’m gonna take one in between weeks 8-9. I’d do it halfway through, but I took a solid week off right before starting.
Click to expand...
Yeah the deload is huge. It definitely made a huge difference for me. Idk what I’m gonna do from the time I’m done with Gamma Bomb until I blast off again. Probably take a few pages out of Beyonder or his Championship program
 
WEEK 11
CHEST/SHOULDERS

  • Incline DB Press
4 sets of 12 (find a hard 12 and hit 4 sets w/ same weight)
30x20, 40x12, 50x12
80x12, 10, 6, 6
  • Incline Barbell Press
3 sets of 6
135x6, 155x6,
175x6, 185x6, 195x4(no spot or probably could have got it)
  • Pec Deck Flyes
4 sets of 10
115x10, 130x10, 145x10, 160x8+4 partials
  • Machine Press
4 sets of 8 (maximum tension)
150x8(bit too much weight for hard contractions),
125x8, 125x8, 125x8
  • DB Side Laterals
3 sets of 12
20x12, 12, 12
  • Heavy DB Side Partials
3 sets of 20(use 2x weight used for previous motion)
40x20, 20, 20
  • Reverse Pec Deck
3 sets of 30
100x30, 80x30, 70x30

Good workout this morning. Definitely took note incline Barbell Press needs work staying tighter during the movement. I wasn’t expecting and excellent numbers after just doing incline dB but I can feel I’m losing tension during the movement (probabaly shifting my elbows somewhere along the way and losing my line of drive). So note taken and gonna focus more on that. Other than that. Everything felt pretty good today. Doing my best to just maintain during this cruise period, tighten up a bit, cut down carbs and calories a bit also so when the time comes again to ramp them up my body should respond well to the change. Also, giving my body a break from digestion so much protein and calories in general on a daily basis.
 
FourOneDeuxFitt said:
WEEK 11
CHEST/SHOULDERS

  • Incline DB Press
4 sets of 12 (find a hard 12 and hit 4 sets w/ same weight)
30x20, 40x12, 50x12
80x12, 10, 6, 6
  • Incline Barbell Press
3 sets of 6
135x6, 155x6,
175x6, 185x6, 195x4(no spot or probably could have got it)
  • Pec Deck Flyes
4 sets of 10
115x10, 130x10, 145x10, 160x8+4 partials
  • Machine Press
4 sets of 8 (maximum tension)
150x8(bit too much weight for hard contractions),
125x8, 125x8, 125x8
  • DB Side Laterals
3 sets of 12
20x12, 12, 12
  • Heavy DB Side Partials
3 sets of 20(use 2x weight used for previous motion)
40x20, 20, 20
  • Reverse Pec Deck
3 sets of 30
100x30, 80x30, 70x30

Good workout this morning. Definitely took note incline Barbell Press needs work staying tighter during the movement. I wasn’t expecting and excellent numbers after just doing incline dB but I can feel I’m losing tension during the movement (probabaly shifting my elbows somewhere along the way and losing my line of drive). So note taken and gonna focus more on that. Other than that. Everything felt pretty good today. Doing my best to just maintain during this cruise period, tighten up a bit, cut down carbs and calories a bit also so when the time comes again to ramp them up my body should respond well to the change. Also, giving my body a break from digestion so much protein and calories in general on a daily basis.
Click to expand...

Looking solid brother. Maintenance is the name of the game right now!
 
WEEK 11
BACK/ABS

  • DB Rows
4 sets of 8
40x8, 45x8, 50x8
60x8, 70x8, 80x8
90x8, 100x7
  • Hammer ISO Row
4 sets of 8
(Lbs per side)
90x8,
115x8, 135x8, 135x8, 135x8
  • Straight Arm Cable Pullover
4 sets of 12
40x12, 40x12, 30x12, 30x12
  • Seated Cable Rows
4 sets of 10 (constant tension)
100x10, 100x10, 100x10, 100x10
  • Barbell Hypers
4 sets of 8
105x8, 105x8, 105x8, 105x8
  • Leg Raise and Rope Crunch Combo
4 sets to failure

17/11, 15/10, 15/9

Solid workout today. Loved all the Rows in the beginning. Originally second movement was supposed to be DY Hammer Rows but I swapped for ISO Hammer Machine because I absolutely loved be using that machine.
 
DrankSlangin said:
Look at those wings! Good shit my man :cool:

Ahhh the Hammer ISO Row Machine, how I miss it so haha. Barbell hypers? How are those performed specifically?
Click to expand...
Same as hyper extensions. I use a straight bar (not the Barbell it’s a bit too long for where the hyper set up is) and use 25lb plates (45lb plates are too big and make it hard to come down far enough to get a good stretch). Then I get set up, lean down grab the bar, and keep it pulled up a bit(so my arms aren’t completely straight and again this is just so when I come down I can stretch more) and when I come up I squeeze my back almost as if doing a deadlift if you can picture that in your head.. idk. It’s a nice contraction I’m sure doing Hypers with a band are very similar to this if not better for contraction. Could probabaly do this with a band and get nasty.
 
FourOneDeuxFitt said:
Same as hyper extensions. I use a straight bar (not the Barbell it’s a bit too long for where the hyper set up is) and use 25lb plates (45lb plates are too big and make it hard to come down far enough to get a good stretch). Then I get set up, lean down grab the bar, and keep it pulled up a bit(so my arms aren’t completely straight and again this is just so when I come down I can stretch more) and when I come up I squeeze my back almost as if doing a deadlift if you can picture that in your head.. idk. It’s a nice contraction I’m sure doing Hypers with a band are very similar to this if not better for contraction. Could probabaly do this with a band and get nasty.
Click to expand...

I might give this a try next week! Sounds more challenging than using a band, or maybe that’s how I’m picturing it in my mind.
 
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