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Strive For Moreee

WEEK 11
LEGS #2
  • Standing Leg Curl
6 sets of 10
20x10, 30x10
50x10, 60x10
60x10, 60x10
  • Machine Leg Press
5 sets of 10 with 45sec rest
255x10
275x10
295x10
315x10
335x10
  • Hack Squats
1 heavy set of 8-10 then cut in half rest 3min and go to failure for 20-30
360x9
180x26 (started to get a pain in left knee so ended Set)
  • Seated Leg Curls
3 sets of 12 (Only work top half out of stretch)
130x12
150x12
150x12 (hams destroyed)


*BACK PUMP

3 sets of 10 reps (12,10,8) each exercise
  • Chest Supported TBar Rows
  • Hammer Strength ISO Row
  • Wide Grip Pull Ups (assisted machine)
  • Reverse Neutral Grip Pulldowns
  • Seated Face Pulls (pull to mid chest for lower traps)

I’ve seriously started to freaking love throwing this back pump workout on the end of my second leg day. Just feel like an animal in the gym and when I walk out. Yeah it’s a long workout but I’m not having any issues making it through it or with recovery so far so. I’m sticking with it.
 
FourOneDeuxFitt said:
WEEK 11
LEGS #2
  • Standing Leg Curl
6 sets of 10
20x10, 30x10
50x10, 60x10
60x10, 60x10
  • Machine Leg Press
5 sets of 10 with 45sec rest
255x10
275x10
295x10
315x10
335x10
  • Hack Squats
1 heavy set of 8-10 then cut in half rest 3min and go to failure for 20-30
360x9
180x26 (started to get a pain in left knee so ended Set)
  • Seated Leg Curls
3 sets of 12 (Only work top half out of stretch)
130x12
150x12
150x12 (hams destroyed)


*BACK PUMP

3 sets of 10 reps (12,10,8) each exercise
  • Chest Supported TBar Rows
  • Hammer Strength ISO Row
  • Wide Grip Pull Ups (assisted machine)
  • Reverse Neutral Grip Pulldowns
  • Seated Face Pulls (pull to mid chest for lower traps)

I’ve seriously started to freaking love throwing this back pump workout on the end of my second leg day. Just feel like an animal in the gym and when I walk out. Yeah it’s a long workout but I’m not having any issues making it through it or with recovery so far so. I’m sticking with it.
Click to expand...

You and @Morefyah crushing legs and back on the same day. I gotta get me a day like that! But I’ll wait a few weeks until blast ha
 
FourOneDeuxFitt said:
WEEK 11
LEGS #2
  • Standing Leg Curl
6 sets of 10
20x10, 30x10
50x10, 60x10
60x10, 60x10
  • Machine Leg Press
5 sets of 10 with 45sec rest
255x10
275x10
295x10
315x10
335x10
  • Hack Squats
1 heavy set of 8-10 then cut in half rest 3min and go to failure for 20-30
360x9
180x26 (started to get a pain in left knee so ended Set)
  • Seated Leg Curls
3 sets of 12 (Only work top half out of stretch)
130x12
150x12
150x12 (hams destroyed)


*BACK PUMP

3 sets of 10 reps (12,10,8) each exercise
  • Chest Supported TBar Rows
  • Hammer Strength ISO Row
  • Wide Grip Pull Ups (assisted machine)
  • Reverse Neutral Grip Pulldowns
  • Seated Face Pulls (pull to mid chest for lower traps)

I’ve seriously started to freaking love throwing this back pump workout on the end of my second leg day. Just feel like an animal in the gym and when I walk out. Yeah it’s a long workout but I’m not having any issues making it through it or with recovery so far so. I’m sticking with it.
Click to expand...
Hacks, 360 X 9 :eek: X 180 X 26 :eek: WTF?
Damn brother, that’s a hell of a set.
I like including a little upper body work on leg days. Usually only if the nest day is an off day. I don’t want to murder my sns! Thats not a good feeling, shaky and nauseous..
 
Morefyah said:
Hacks, 360 X 9 :eek: X 180 X 26 :eek: WTF?
Damn brother, that’s a hell of a set.
I like including a little upper body work on leg days. Usually only if the nest day is an off day. I don’t want to murder my sns! Thats not a good feeling, shaky and nauseous..
Click to expand...
I’ve just been feeling great. All he back work I’m doing is only at about 75-80% I’m more or less pump chasing and working on form and mind to muscle connection.

Yeah that set completely crushed me haha. My hams were destroyed from this. Also when I hit back again I avoid any lower back work. Same with the 2nd leg day every compound movement is back Supported.
 
WEEK 11
ARMS/ABS/CALVES
  • Cable Curls
4 sets of 20,15,12,10
20x20, 30x20, 40x20
50x15, 60x12, 70x10
  • EZ Bar Preacher Curls
4 sets of 10
40x10, 55x10, 55x10, 50x10
  • Rope Hammer Curls
4 sets to failure with 25 second rest
40x17, 11, 10, 8
  • Dual Rope Pushdown
4 sets of 15
40x15, 40x15
50x15, 60x15, 60x15, 50x15
  • OH Rope Extension
4 sets of 15
40x15, 50x15, 15, 15
  • Incline DB Skull Crushers
4 sets of 12
30s x8,
25s x9
20s x15, 15
  • Machine Crunches
6 sets to failure
100x26, 130x11, 130x10
130x9, 130x9, 130x8
  • Donkey Calf Raises
6 sets of 10
100x10, 120x10, 140x10
160x10, 160x10, 160x10


Solid workout today. Start using Gaspari Nutrition Glycofuse today (cyclic dextrin) at just one scoop (25g of carbs) mixed with EAAs and pink salt and my God was the pump nasty. Night and day difference between using extremely fast carbs intra and not using them. Plan to continue this and also great for quicker recovery as well. On legs and back it will be 2 scoops (50g carbs) and all other body parts sticking to one. Highly recommend it.
 
WEEK 12
LEGS/CALVES

  • Lying Leg Curls
4 sets of 8
50x15, 70x15
100x8, 120x8, 140x8
150x8 Drop 110x8 Drop 70x8+35 partials
  • Adductor Machine
3 sets of 8
70x20, 90x15
150x8, 160x8, 170x8
  • Leg Press
4 sets of 8
270x10, 360x8, 410x8
450x8, 500x8, 540x8
590x8, 630x8, 680x8
  • Leg Extensions
3 sets of 20
87.5x20, 87.5x20, 75x20
  • Smith Machine Squats
4 sets of 6 (4 second descent)

225x6, 245x6, 265x6
  • Barbell SLDL
3 sets of 10
225x10, 10, 10
  • Standing Calf Raises
6 sets of 10
120x10, 120x10, 120x8
100x10, 100x10, 100x10


The last couple leg workouts in Gamma Bomb have been awesome. Seriously crushed myself without having to really go “heavy” using different higher rep ranges and intensity techniques. Also, I think what’s been making a huge difference the last couple workouts is the change to my intra Shake. The cyclic dextrin really makes a huge difference.
 
FourOneDeuxFitt said:
WEEK 12
LEGS/CALVES

  • Lying Leg Curls
4 sets of 8
50x15, 70x15
100x8, 120x8, 140x8
150x8 Drop 110x8 Drop 70x8+35 partials
  • Adductor Machine
3 sets of 8
70x20, 90x15
150x8, 160x8, 170x8
  • Leg Press
4 sets of 8
270x10, 360x8, 410x8
450x8, 500x8, 540x8
590x8, 630x8, 680x8
  • Leg Extensions
3 sets of 20
87.5x20, 87.5x20, 75x20
  • Smith Machine Squats
4 sets of 6 (4 second descent)

225x6, 245x6, 265x6
  • Barbell SLDL
3 sets of 10
225x10, 10, 10
  • Standing Calf Raises
6 sets of 10
120x10, 120x10, 120x8
100x10, 100x10, 100x10


The last couple leg workouts in Gamma Bomb have been awesome. Seriously crushed myself without having to really go “heavy” using different higher rep ranges and intensity techniques. Also, I think what’s been making a huge difference the last couple workouts is the change to my intra Shake. The cyclic dextrin really makes a huge difference.
Click to expand...

Since we are both running JM programs, it’s fun watching your workouts and comparing Gamma Bomb to Carnage. This past week my leg sessions also began with lying Curls and adductors, and almost all end with SLDLs. The middle of the workouts differ quite a bit.
 
DrankSlangin said:
Since we are both running JM programs, it’s fun watching your workouts and comparing Gamma Bomb to Carnage. This past week my leg sessions also began with lying Curls and adductors, and almost all end with SLDLs. The middle of the workouts differ quite a bit.
Click to expand...
Yeah I agree. The last few weeks he’s been tossing in some high reps sets. Something I’m definitely not used to and just a lot more time under tension it’s been crushing me.
 
WEEK 12
CHEST/SHOULDERS
  • Machine Press
4 sets of 10 (work up until you miss 10)
100x12, 112.5x12
125x10, 150x10, 162.5x10
175x10, 187.5x5
  • Incline Barbell Press
3 sets of 8 (2in above chest, pause, explode and focus on SPEED)
135x8, 135x8, 135x8, 135x8
  • Flat Dumbbell Press
4 sets of 8
55x8, 60x8, 60x8, 60x8
  • Stretch Push-ups
4 sets to failure
8,7,6,6
  • DB Bent Over Rear Laterals
3 sets of 15
15x15,
20x15, 25x15, 25x15
  • DB Side Laterals
3 sets of 15 (20 second breaks)
15x15, 15x15, 10x15
  • Reverse Pec Deck
3 sets of 35
80x35, 70x35, 60x35


Couple different things I wanna note today. One since going for the “back to basics” approach and focusing a hell of a lot more on the line of motion, making the muscle group being worked the “prime mover” in the exercise being performed, and good hard contractions the weight I am using has definitely dropped a bit. Which is mentally frustrating. But, my workouts are going a hell of a lot better. Much more fatigue, WAY better pumps, and I’m walking out of the gym feeling a lot more accomplished about hitting the muscle group I walked into smash that day.

Also, I love using machine Press to start off a chest workout before moving to some heavy Barbell work. But, not every machine is designed to fit every body type and the way the machine is to be utilized in my work outs I should be walking away from it with my chest cramping fro being pumped. If my chest isn’t being used as the prime mover and I’m hitting too much of my shoulders and triceps then there are a handful of different chest presses in the gym to go and find out if they work better for my body which is exactly what I became more aware of today.

All in all another solid workout. Pumps have been great. Strength is still strong and the speed sets today crushed me after machine Press. It really makes a huge difference when your actually fatiguing your chest and them moving onto some heavy work or even speed work. You really have to take your ego out of it to get the most outta the movement IMO. Perfect example today 135 was perfect for speed sets after some good hard sets of machine Press. Going into flat dB Press my chest was toast and then stretch pushups were a chore to finish.

 
FourOneDeuxFitt said:
WEEK 12
CHEST/SHOULDERS



    • Machine Press
4 sets of 10 (work up until you miss 10)
100x12, 112.5x12
125x10, 150x10, 162.5x10
175x10, 187.5x5



    • Incline Barbell Press
3 sets of 8 (2in above chest, pause, explode and focus on SPEED)
135x8, 135x8, 135x8, 135x8



    • Flat Dumbbell Press
4 sets of 8
55x8, 60x8, 60x8, 60x8



    • Stretch Push-ups
4 sets to failure
8,7,6,6



    • DB Bent Over Rear Laterals
3 sets of 15
15x15,
20x15, 25x15, 25x15



    • DB Side Laterals
3 sets of 15 (20 second breaks)
15x15, 15x15, 10x15



    • Reverse Pec Deck
3 sets of 35
80x35, 70x35, 60x35


Couple different things I wanna note today. One since going for the “back to basics” approach and focusing a hell of a lot more on the line of motion, making the muscle group being worked the “prime mover” in the exercise being performed, and good hard contractions the weight I am using has definitely dropped a bit. Which is mentally frustrating. But, my workouts are going a hell of a lot better. Much more fatigue, WAY better pumps, and I’m walking out of the gym feeling a lot more accomplished about hitting the muscle group I walked into smash that day.

Also, I love using machine Press to start off a chest workout before moving to some heavy Barbell work. But, not every machine is designed to fit every body type and the way the machine is to be utilized in my work outs I should be walking away from it with my chest cramping fro being pumped. If my chest isn’t being used as the prime mover and I’m hitting too much of my shoulders and triceps then there are a handful of different chest presses in the gym to go and find out if they work better for my body which is exactly what I became more aware of today.

All in all another solid workout. Pumps have been great. Strength is still strong and the speed sets today crushed me after machine Press. It really makes a huge difference when your actually fatiguing your chest and them moving onto some heavy work or even speed work. You really have to take your ego out of it to get the most outta the movement IMO. Perfect example today 135 was perfect for speed sets after some good hard sets of machine Press. Going into flat dB Press my chest was toast and then stretch pushups were a chore to finish.
Click to expand...

Looking great! Chest machine press as a prefatigue is amazing, I found that out a couple weeks ago! Nice and slow, first working set and just that soon upper chest reddens and fills up nicely. I was also toast by the time I got to barbell press haha. I also used bands, but I’m not sure how useful they were. Seems to me you could lose the bands and up the weight.
 
DrankSlangin said:
Looking great! Chest machine press as a prefatigue is amazing, I found that out a couple weeks ago! Nice and slow, first working set and just that soon upper chest reddens and fills up nicely. I was also toast by the time I got to barbell press haha. I also used bands, but I’m not sure how useful they were. Seems to me you could lose the bands and up the weight.
Click to expand...
Thanks bro. So far maintaing the weight I was last week of blast and luckily continuing to lean out so that’s always a plus. Legs really grew a lot with this program. I mean to be honest everything took a little bit of a nicer shape so I’m not disappointed whatsoever.

Also, I agree with you about upping the weight but for right now I still and working on getting better form with incline Barbell. Today we’re speed sets and honestly they weren’t moving extremely quick after machine Press haha. That pause above my chest killed me.
 
FourOneDeuxFitt said:
Thanks bro. So far maintaing the weight I was last week of blast and luckily continuing to lean out so that’s always a plus. Legs really grew a lot with this program. I mean to be honest everything took a little bit of a nicer shape so I’m not disappointed whatsoever.

Also, I agree with you about upping the weight but for right now I still and working on getting better form with incline Barbell. Today we’re speed sets and honestly they weren’t moving extremely quick after machine Press haha. That pause above my chest killed me.
Click to expand...

That’s great man, maintenance is the name of the game for you for a few weeks! I dropped 2-3 pounds in the weeks after my blast, but I’ve maintained ever since. I’m afraid to up the calories much until I blast in 2 weeks, I want to be somewhat lean going in because I know i’ll put on some water and fat.
 
FourOneDeuxFitt said:
View attachment 94914 View attachment 94913


First time having pizza in about a year. Forgot how good it was man. This is a Maui Wowie pizza from Mellow Mushroom. Ham, pineapple, applewood smoked bacon, pepperocini, jerk chicken, and a pesto sauce base.... yes, I ate the whole thing to myself. Paired with an order of pretzel bites and beer cheese.
Click to expand...

Hahaha dude that’s awesome, mellow mushroom is the shit! Haven’t eaten there in awhile. Fuck I haven’t had pizza in awhile.
 
FourOneDeuxFitt said:
I seriously think it’s been a little over a year since I’ve last had it. Figure during this cruise I’m gonna enjoy myself once a week and have a good “cheat”. It was damn good.
Click to expand...

I’m cheating once a month these days. I need more cheats in my life haha. Just in the past 3-4 months I’ve really got my calories dialed in so precisely, I don’t want to fuck it up! I’ll get over that shit. Hopefully ha
 
DrankSlangin said:
I’m cheating once a month these days. I need more cheats in my life haha. Just in the past 3-4 months I’ve really got my calories dialed in so precisely, I don’t want to fuck it up! I’ll get over that shit. Hopefully ha
Click to expand...
That’s the point I got to. My calories are pretty damn strict for 96% of the time. So I gotta live a little and enjoy this a bit more cause when blast time comes its back to none of this crap.
 
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