Strive For Moreee

[FourOneDeuxFitt]

WEEK 12
BACK/ABS

• Chest Supported Incline Row

4 sets of 8 (neutral grip)
45x10, 45x10, 70x8
90x8, 115x8, 100x8, 90x8

• 1 Arm Barbell Row

4 sets of 8
25x8
60x8, 60x8, 60x8, 60x8

• DB Pullovers (Slight decline bench)

3 sets of 10
45x10, 50x10, 50x10
(Don’t have good mind to muscle connection with this exercise)

• Rack Pulls

4 sets of 8
225x5(feeder), 275x5(feeder)
315x8, 315x7, 295x8, 295x8

• Seated Cable Row SS Straight Arm Rope Pulldowns

3 sets of 10
100/30
100/30
100/30

• BW Hypers

125 total reps
25, 22, 21, 20,
15, 14, 18

• Leg Raises

8 sets to failure
18, 16, 16, 11,
11, 12, 11, 11


Lots of volume today for back and abs. Put those carbs to good use today. Have to say I’m not a huge fan on 1 Arm Barbell Rows. I just don’t get a great mind to muscle connection with them I’ve tried different foot placement and pulling to different points from my hip up and it’s just not a good exercise for me. Started off with chest Supported t bar rows and I love those. Was supposed to be dB Rows on an incline bench but it was a bit busy today and honestly I wanted to do t bar Rows so fuck it.

The way the workout ended today was brutal. By the 60+ rep point on Hypers my back was on fire. I super settled them with the leg Raises since there were 8 sets and they’re literally right next to each other. With the Cable Rows they were supposed to be by themselves byni didn’t have a good pump going in my lats so I added the rope Pulldowns in myself and it worked out well. Nice and slow and let it burn.

Bit off a bit kore than I could chew with rack pulls. First set went good. Second set had to pause and grind a couple out so just dropped the weight to hold onto some better form.

Damn near perfect reps on everything today. Yes the weight is a bit less but the workout was much better than just focusing on weight.

 

[DrankSlangin]

WEEK 12
BACK/ABS

• Chest Supported Incline Row

4 sets of 8 (neutral grip)
45x10, 45x10, 70x8
90x8, 115x8, 100x8, 90x8

• 1 Arm Barbell Row

4 sets of 8
25x8
60x8, 60x8, 60x8, 60x8

• DB Pullovers (Slight decline bench)

3 sets of 10
45x10, 50x10, 50x10
(Don’t have good mind to muscle connection with this exercise)

• Rack Pulls

4 sets of 8
225x5(feeder), 275x5(feeder)
315x8, 315x7, 295x8, 295x8

• Seated Cable Row SS Straight Arm Rope Pulldowns

3 sets of 10
100/30
100/30
100/30

• BW Hypers

125 total reps
25, 22, 21, 20,
15, 14, 18

• Leg Raises

8 sets to failure
18, 16, 16, 11,
11, 12, 11, 11


Lots of volume today for back and abs. Put those carbs to good use today. Have to say I’m not a huge fan on 1 Arm Barbell Rows. I just don’t get a great mind to muscle connection with them I’ve tried different foot placement and pulling to different points from my hip up and it’s just not a good exercise for me. Started off with chest Supported t bar rows and I love those. Was supposed to be dB Rows on an incline bench but it was a bit busy today and honestly I wanted to do t bar Rows so fuck it.

The way the workout ended today was brutal. By the 60+ rep point on Hypers my back was on fire. I super settled them with the leg Raises since there were 8 sets and they’re literally right next to each other. With the Cable Rows they were supposed to be by themselves byni didn’t have a good pump going in my lats so I added the rope Pulldowns in myself and it worked out well. Nice and slow and let it burn.

Bit off a bit kore than I could chew with rack pulls. First set went good. Second set had to pause and grind a couple out so just dropped the weight to hold onto some better form.

Damn near perfect reps on everything today. Yes the weight is a bit less but the workout was much better than just focusing on weight.

Bro those are some heavy as fuck rack pulls! I’m with you on the one arm barbell rows. I’m def getting better at them, but don’t quite feel the lat connection completely. Often I have to readjust my feet in the middle of the first rep, so I’d be fine I think if I could be in the correct position from the get go.

 

[FourOneDeuxFitt]

Bro those are some heavy as fuck rack pulls! I’m with you on the one arm barbell rows. I’m def getting better at them, but don’t quite feel the lat connection completely. Often I have to readjust my feet in the middle of the first rep, so I’d be fine I think if I could be in the correct position from the get go.

I do the same thing and idk man it just doesn’t feel right to me. Meadows Rows are awesome. I just don’t get the connection and you can even see in my last workout I even tried dropping the weight to a moderate weight and it still was just shit.

Rack pulls went alright I wasn’t too satisfied with them but with a bit higher reps and it being later in the workout I shouldn’t be so hard on myself. I’m growing to really love them I finally can keep my back tight through the whole movement and it’s just solid I love it.

 

[FourOneDeuxFitt]

WEEK 12
LEGS #2

• Leg Extensions

4 sets to failure
87.5x20, 100x20,
112.5x15, 125x15,
137.5x11, 150x9

• Squats

4 sets of 6-8 (speed sets)
135x8,
185x8, 185x8, 185x8, 185x8

• DB Walking Lunges

4 sets of 30 (15 each leg)
25’s x30,
25’s x30,
25’s x30,
25’s x30

• Sissy Squats

4 sets of 8 (60 second rest)
BWx10,
50x8,
90x8,
140x8(ball buster)


**CHEST PUMP**

• Pec Deck Flyes

3 sets of 10

• Plate Loaded Incline Press

3 sets of 10

• DB Press Flyes

4 sets of 8


Solid leg workout today. DB lunges and sissy squats crushed me today. Back was also still trashed from the other day so instead of a pump workout for that I opted for chest.

 

[DrankSlangin]

WEEK 12
LEGS #2

• Leg Extensions

4 sets to failure
87.5x20, 100x20,
112.5x15, 125x15,
137.5x11, 150x9

• Squats

4 sets of 6-8 (speed sets)
135x8,
185x8, 185x8, 185x8, 185x8

• DB Walking Lunges

4 sets of 30 (15 each leg)
25’s x30,
25’s x30,
25’s x30,
25’s x30

• Sissy Squats

4 sets of 8 (60 second rest)
BWx10,
50x8,
90x8,
140x8(ball buster)


**CHEST PUMP**

• Pec Deck Flyes

3 sets of 10

• Plate Loaded Incline Press

3 sets of 10

• DB Press Flyes

4 sets of 8


Solid leg workout today. DB lunges and sissy squats crushed me today. Back was also still trashed from the other day so instead of a pump workout for that I opted for chest.

Speed sets? How much rest in between sets?

Man I haven’t done sissy squats in awhile but those can hurt!

 

[FourOneDeuxFitt]

Speed sets? How much rest in between sets?

Man I haven’t done sissy squats in awhile but those can hurt!

I took 90 seconds between sets. It was formatted to only use 55% of your 1RM. I went a bit below that because my legs were still a bit sore from earlier in the week. The sissy squats really put me in the ground haha. I don’t even know the last time I did them.

 

[DrankSlangin]

I took 90 seconds between sets. It was formatted to only use 55% of your 1RM. I went a bit below that because my legs were still a bit sore from earlier in the week. The sissy squats really put me in the ground haha. I don’t even know the last time I did them.

Dude last time I did them was early this year, my trainer threw em in as a finisher haha. I was crawling for the door, but that was also after a 1 hour session he lovingly called “occupy the squat rack”. Sissy squats at the end destroyed me!

 

[FourOneDeuxFitt]

Dude last time I did them was early this year, my trainer threw em in as a finisher haha. I was crawling for the door, but that was also after a 1 hour session he lovingly called “occupy the squat rack”. Sissy squats at the end destroyed me!

Yeah I forgot about them. The lunges really did me in. I thought I was done after those then I looked like ahhh fuck.

 

[FourOneDeuxFitt]

WEEK 12
ARMS/ABS/CALVES

• Cable Curls SS Tricep Pushdowns

4 rounds of 15/15
30x20/50x15, 30x20/50x15
40x15/60x15, 50x15/70x15
50x15/70x15, 40x15/60x15

• EZ Bar Preacher Curls SS DB Kickbacks

4 rounds of 8/8
45/20, 50/20, 50/15, 50/15

• EZ Bar Curls SS Decline EZ Bar Skull Crushers

3 rounds of 12/failure
40x12/22, 40x12/22, 40x12/20

• DB Hammer Curls SS VBar Pushdowns

3 rounds of 10/20
20x10/70x20, 25x10/85x20, 25x10/95x20

• Cable Crunches

6 sets to failure
20 (bumped up weight), 14, 12, 11, 9,

• Standing Toe Raises

6 sets of 30
75x30, 55x30, 55x30
35x30, 35x30, 35x30

Great workout. Pumps have been seriously nasty the last couple workouts. I truly believe intra nutrition has a huge role in this. Plus intensity and performing as perfect of reps as I can and still focusing on hard contractions. Another one in the books.

 

[DrankSlangin]

WEEK 12
ARMS/ABS/CALVES

• Cable Curls SS Tricep Pushdowns

4 rounds of 15/15
30x20/50x15, 30x20/50x15
40x15/60x15, 50x15/70x15
50x15/70x15, 40x15/60x15

• EZ Bar Preacher Curls SS DB Kickbacks

4 rounds of 8/8
45/20, 50/20, 50/15, 50/15

• EZ Bar Curls SS Decline EZ Bar Skull Crushers

3 rounds of 12/failure
40x12/22, 40x12/22, 40x12/20

• DB Hammer Curls SS VBar Pushdowns

3 rounds of 10/20
20x10/70x20, 25x10/85x20, 25x10/95x20

• Cable Crunches

6 sets to failure
20 (bumped up weight), 14, 12, 11, 9,

• Standing Toe Raises

6 sets of 30
75x30, 55x30, 55x30
35x30, 35x30, 35x30

Great workout. Pumps have been seriously nasty the last couple workouts. I truly believe intra nutrition has a huge role in this. Plus intensity and performing as perfect of reps as I can and still focusing on hard contractions. Another one in the books.

Love me some of those bis and tris supersets. Awesome bro, you’re crushing it on cruise, keep it up!

 

[Morefyah]

WEEK 12
ARMS/ABS/CALVES

• Cable Curls SS Tricep Pushdowns

4 rounds of 15/15
30x20/50x15, 30x20/50x15
40x15/60x15, 50x15/70x15
50x15/70x15, 40x15/60x15

• EZ Bar Preacher Curls SS DB Kickbacks

4 rounds of 8/8
45/20, 50/20, 50/15, 50/15

• EZ Bar Curls SS Decline EZ Bar Skull Crushers

3 rounds of 12/failure
40x12/22, 40x12/22, 40x12/20

• DB Hammer Curls SS VBar Pushdowns

3 rounds of 10/20
20x10/70x20, 25x10/85x20, 25x10/95x20

• Cable Crunches

6 sets to failure
20 (bumped up weight), 14, 12, 11, 9,

• Standing Toe Raises

6 sets of 30
75x30, 55x30, 55x30
35x30, 35x30, 35x30

Great workout. Pumps have been seriously nasty the last couple workouts. I truly believe intra nutrition has a huge role in this. Plus intensity and performing as perfect of reps as I can and still focusing on hard contractions. Another one in the books.

Those failure sets are no joke. That’s a solid workout man! How have your joints been holding up?

 

[FourOneDeuxFitt]

Love me some of those bis and tris supersets. Awesome bro, you’re crushing it on cruise, keep it up!

Thanks bro! I’m trying. Definitely getting leaner and more vascular which I’m digging. Gonna be nice and ready to go when the time come to blast again. Only one week left of Gamma Bomb!!

His new Creeping Death 2 came out today it has a push/Pull/Legs split to it. Can’t wait to get my hands on that one.

 

[FourOneDeuxFitt]

Those failure sets are no joke. That’s a solid workout man! How have your joints been holding up?

Honestly they’re great! Ever since the elbow tendinitis issue I had I slowed down. Think I was just trying to move too quick too fast and putting a lot of unnecessary stress on my joint and body. Ever since I started focusing more on erring my form as close to perfect as I can, dropping the weight a bit, and working on the mind to muscle connection and hard contractions I’ve felt a hell of a lot better. Workouts have been solid, better pumps, and recovery has even been a bit quicker too.

 

[FourOneDeuxFitt]

Honestly they’re great! Ever since the elbow tendinitis issue I had I slowed down. Think I was just trying to move too quick too fast and putting a lot of unnecessary stress on my joint and body. Ever since I started focusing more on erring my form as close to perfect as I can, dropping the weight a bit, and working on the mind to muscle connection and hard contractions I’ve felt a hell of a lot better. Workouts have been solid, better pumps, and recovery has even been a bit quicker too.

*getting my form

 

[FourOneDeuxFitt]

WEEK 12
BACK PUMP DAY (not in program)

• Chest Supported TBar Row

4 sets of 12,10,8,8

• Hammer ISO Row

4 sets of 12,10,8,8

• Wide Grip Pull-ups

4 sets of 8

• Neutral Grip Pulldowns

3 sets of 12,10,8

• Straight Arm Rope Pullovers

3 sets of 10

• Face Pulls

3 sets of 12,10,8


Didn’t keep track of weight. Worked out with one of my female clients tonight and we crushed it. Just focused on hard contractions and smooth range of motion. Back pump was stupid tonight !!! Hit everything but arms twice this week and feel great!! Recovery is on point. Peri workout Nutrition is on point.

 

[FourOneDeuxFitt]

WEEK 13
LEGS/CALVES

• Barbell SLDL

4 sets of 8
135x10, 135x10
225x8, 245x8, 245x8, 265x8

• Adductor Machine

4 sets of 10
80x10, 100x10, 120x10, 140x10
160x12 Drop 130x10 Drop 100x10

• Leg Press

4 sets of 8
270x10, 360x10
450x8, 500x8, 550x8, 600x

• Hack Squat

1 plate per side (feel set)
X10
2 plates 2 second negative
X15
3 plates 3 second negative
X12
4 plates 4 second negative
X4 pause 2 pause 1 next rep went down and didn’t make it past half way back up
5 plates 5 second negative
NOT HAPPENING TODAY

• Bulgarian Split Squats

4 sets of 8 reps each leg
35x8/8
45x8/8
55x8/8
65x8/8
75x8/8

• Lying Leg Curls

4 sets of 12 (rest pause style)
70x12
100x12, 120x12, 120x12, 120x12

• Seated Calf Raises

4 sets of 10
90x10, 100x10, 100x10, 100x10

• Standing Calf Raises

4 sets of 20
55x20, 55x20, 55x20, 55x20

Solid workout today. Definitely beat me up. Legs weren’t fully recovered from the leg pump day which tells me I went too hard and didn’t follow the RPE chart correctly. Calves were still sore as a morherfucker from the 30 rep sets the other day to Calf work today was just a bitch. Got buried in the hack squat again today. Those slow negatives creep up on you quick man. I told myself I had one more in me and went down, paused, made it about half way up and hit a dead Stop wall. Had to let myself all the way down and just sat there for a few minutes collecting myself haha everyone was looking st me like I’m crazy. Which I am but whatever.

 

[DrankSlangin]

WEEK 13
LEGS/CALVES

• Barbell SLDL

4 sets of 8
135x10, 135x10
225x8, 245x8, 245x8, 265x8

• Adductor Machine

4 sets of 10
80x10, 100x10, 120x10, 140x10
160x12 Drop 130x10 Drop 100x10

• Leg Press

4 sets of 8
270x10, 360x10
450x8, 500x8, 550x8, 600x

• Hack Squat

1 plate per side (feel set)
X10
2 plates 2 second negative
X15
3 plates 3 second negative
X12
4 plates 4 second negative
X4 pause 2 pause 1 next rep went down and didn’t make it past half way back up
5 plates 5 second negative
NOT HAPPENING TODAY

• Bulgarian Split Squats

4 sets of 8 reps each leg
35x8/8
45x8/8
55x8/8
65x8/8
75x8/8

• Lying Leg Curls

4 sets of 12 (rest pause style)
70x12
100x12, 120x12, 120x12, 120x12

• Seated Calf Raises

4 sets of 10
90x10, 100x10, 100x10, 100x10

• Standing Calf Raises

4 sets of 20
55x20, 55x20, 55x20, 55x20

Solid workout today. Definitely beat me up. Legs weren’t fully recovered from the leg pump day which tells me I went too hard and didn’t follow the RPE chart correctly. Calves were still sore as a morherfucker from the 30 rep sets the other day to Calf work today was just a bitch. Got buried in the hack squat again today. Those slow negatives creep up on you quick man. I told myself I had one more in me and went down, paused, made it about half way up and hit a dead Stop wall. Had to let myself all the way down and just sat there for a few minutes collecting myself haha everyone was looking st me like I’m crazy. Which I am but whatever.

Now THAT is a leg session. Wow, hack squat brutality! Followed by BSS’s Great work!

 

[FourOneDeuxFitt]

Now THAT is a leg session. Wow, hack squat brutality! Followed by BSS’s Great work!

No way I was crankin out 5 plates today on hacks. I might have gotten 2 with the 5 second descent. Wasn’t worth gettin buried again.

 

[FourOneDeuxFitt]

WEEK 13
CHEST/SHOULDERS

• Flat DB Press

4 sets of 8 (work up until you miss 8)
30x20, 40x15, 50x8(feel Set)
65x8, 80x8, 85x8, 90x7

• Incline Press

3 sets of 6
135x6, 155x6, 175x6, 185x8
*DROP SET*
185x5 Drop 155x4 Drop 135x3

• Decline Press

4 sets of 10
70’s x10, 70’s x10, 60’s x9, 50’s x11

• Incline Cable Flyes (all benches taken)

4 sets of 8
8, 8, 8, 8

• Stretch Push-ups

3 sets to failure
11, 9, 7

• Reverse Pec Deck

4 sets of 15
130x15, 145x15, 130x15, 130x15

• Seated DB Side Laterals

4 sets of 12 (raise to 10 and 2 o’clock)
12.5x12,12,12,12

• Machine Shoulder Press

3 sets of 10
90x10,10,10

Last chest workout of the program. Couldn’t do a couple of the exercises due to a packed gym but just substituted a little bit and kept it moving.

Got my hands on the new John Meadows program “Creeping Death 2” the setup is awesome push/pull/legs so I’ve decided to finish up my cruise with some of that program. Give my body something different and when my next blast starts I’m going to run “The Gauntlet”. Hitting different muscle groups up to 3x per week so I’m excited for the near future.

 

[DrankSlangin]

WEEK 13
CHEST/SHOULDERS

• Flat DB Press

4 sets of 8 (work up until you miss 8)
30x20, 40x15, 50x8(feel Set)
65x8, 80x8, 85x8, 90x7

• Incline Press

3 sets of 6
135x6, 155x6, 175x6, 185x8
*DROP SET*
185x5 Drop 155x4 Drop 135x3

• Decline Press

4 sets of 10
70’s x10, 70’s x10, 60’s x9, 50’s x11

• Incline Cable Flyes (all benches taken)

4 sets of 8
8, 8, 8, 8

• Stretch Push-ups

3 sets to failure
11, 9, 7

• Reverse Pec Deck

4 sets of 15
130x15, 145x15, 130x15, 130x15

• Seated DB Side Laterals

4 sets of 12 (raise to 10 and 2 o’clock)
12.5x12,12,12,12

• Machine Shoulder Press

3 sets of 10
90x10,10,10

Last chest workout of the program. Couldn’t do a couple of the exercises due to a packed gym but just substituted a little bit and kept it moving.

Got my hands on the new John Meadows program “Creeping Death 2” the setup is awesome push/pull/legs so I’ve decided to finish up my cruise with some of that program. Give my body something different and when my next blast starts I’m going to run “The Gauntlet”. Hitting different muscle groups up to 3x per week so I’m excited for the near future.

Fuck yeah man, I’m excited to watch us grow next few months with Creeping Death 2 and Sentinel. Maybe we can get @Morefyah to run a JM program too