Strive For Moreee

[DrankSlangin]

Nice! I'll be the old man and say, BE CAREFUL and ALWAYS wear your helmet!

x2!

 

[FourOneDeuxFitt]

Ha, I’m sure you’ll sport it well brother.
What exactly is it? Lol, how fast?

Suzuki GSX-R 600

 

[FourOneDeuxFitt]

Nice! I'll be the old man and say, BE CAREFUL and ALWAYS wear your helmet!

Always man! These drivers down here are terrible. Worst I’ve ever seen haha. I always wear a helmet!

 

[FourOneDeuxFitt]

CREEPING DEATH II CRUISE LOG

WEEK 1
PULL HEAVY

• HS ISO Rows

4 sets of 8
135x8, 8, 8, 8

• Chins (assisted-perfect reps)

3 sets of 8
8, 7, 7, 8

• Pullovers

3 sets of 10
50x10(bit too heavy, 40x10, 40x10

• Banded Shrugs

3 sets of 12
(Orange heavy bands)
12, 12, 12

• Barbell Hypers

3 sets of 10 (slow reps-weight on shorter straight bar)
*DO NOT TAKE CLOSE TO FAILURE*
25’s x10
25’s x8
25’s x9

• Decline Bench Leg Raises

4 sets close to failure (nice and slow)
12, 10, 8, 7

• DB Preacher Curls

4 sets of 10
25x10, 25x10
25x10, 25x10

• DB Hammer Curls

4 sets of 8+5 partials
20x8/5, 25x8/5, 25x8/5, 20x8


Ok guys so the way workload in this program increases is through reps over the course of the weeks. Not sets. So that’s where kore volume comes into play. Example: ISO Rows this week are 8 reps. Next week 10 with the same weight. Week after that 12 with the same weight. He uses a primary movement for each push/pull/legs day. For back it was one Arm Barbell Rows but I hate them. So I switched it with HS ISO Rows instead.

Today really smashed lats. It was a great workout to start the program. If you have never tried banded Shrugs I suggest giving them a go they’re amazing. Go to his YouTube channel and watch how he sets them up. I’ve heard people say that the way this program is set up there isn’t enough volume for the muscles and blah blah blah. Well. I’ll be the first to say today was fucking solid. I Leg this the gym feeling like I worked my ass off so. I’m looking forward to the change.

 

[DrankSlangin]

CREEPING DEATH II CRUISE LOG

WEEK 1
PULL HEAVY

• HS ISO Rows

4 sets of 8
135x8, 8, 8, 8

• Chins (assisted-perfect reps)

3 sets of 8
8, 7, 7, 8

• Pullovers

3 sets of 10
50x10(bit too heavy, 40x10, 40x10

• Banded Shrugs

3 sets of 12
(Orange heavy bands)
12, 12, 12

• Barbell Hypers

3 sets of 10 (slow reps-weight on shorter straight bar)
*DO NOT TAKE CLOSE TO FAILURE*
25’s x10
25’s x8
25’s x9

• Decline Bench Leg Raises

4 sets close to failure (nice and slow)
12, 10, 8, 7

• DB Preacher Curls

4 sets of 10
25x10, 25x10
25x10, 25x10

• DB Hammer Curls

4 sets of 8+5 partials
20x8/5, 25x8/5, 25x8/5, 20x8


Ok guys so the way workload in this program increases is through reps over the course of the weeks. Not sets. So that’s where kore volume comes into play. Example: ISO Rows this week are 8 reps. Next week 10 with the same weight. Week after that 12 with the same weight. He uses a primary movement for each push/pull/legs day. For back it was one Arm Barbell Rows but I hate them. So I switched it with HS ISO Rows instead.

Today really smashed lats. It was a great workout to start the program. If you have never tried banded Shrugs I suggest giving them a go they’re amazing. Go to his YouTube channel and watch how he sets them up. I’ve heard people say that the way this program is set up there isn’t enough volume for the muscles and blah blah blah. Well. I’ll be the first to say today was fucking solid. I Leg this the gym feeling like I worked my ass off so. I’m looking forward to the change.

Fuck yeah man, Creeping Death 2! I can see how some would think these programs lack volume, I’m doing less with Carnage than I was doing on my own programs before. But a well designed program hammers your muscles very efficiently so excess volume is not required. Carnage is kicking my ass with around 20 sets a session per group.

 

[FourOneDeuxFitt]

Fuck yeah man, Creeping Death 2! I can see how some would think these programs lack volume, I’m doing less with Carnage than I was doing on my own programs before. But a well designed program hammers your muscles very efficiently so excess volume is not required. Carnage is kicking my ass with around 20 sets a session per group.

I know it’s definitely an intense program. That’s how The Gauntlet is. I’m looking forward to it. Chest/Back/Shoulders 3x per week

 

[DrankSlangin]

I know it’s definitely an intense program. That’s how The Gauntlet is. I’m looking forward to it. Chest/Back/Shoulders 3x per week

And legs? How are the splits or does he mix those up to?

 

[FourOneDeuxFitt]

And legs? How are the splits or does he mix those up to?

Back chest and shoulders 3x per week. Legs twice with different focuses each day. And arms once.

 

[StillMind]

Great read and progress @FourOneDeuxFitt !

I learned a lot of little tips and tricks over the last few days reading. You’re inspiring me to post more in my log as well.

Your back has definitely come a long way, and looks like you’ve put a lot of focus into it. Can’t wait to see how you do in your first competition!

Oh and ATGATT

 

[FourOneDeuxFitt]

Great read and progress @FourOneDeuxFitt !

I learned a lot of little tips and tricks over the last few days reading. You’re inspiring me to post more in my log as well.

Your back has definitely come a long way, and looks like you’ve put a lot of focus into it. Can’t wait to see how you do in your first competition!

Oh and ATGATT

Thank man. I think I have my eyes set on the Mr Pittsburgh show next year. I’m originally from there. Lived there my whole life. Been down in Florida for about a year now. Traveled a lot in the military. So I wanna go back and take that show. That’s my focus now. I have a lot of time and a lot of work to do until then.

 

[StillMind]

I think you have a solid shot. Your physique looks a lot like HHH. Also, have been doing more carbs in the morning, less at night. Worked wonders for my lifts.

 

[FourOneDeuxFitt]

I think you have a solid shot. Your physique looks a lot like HHH. Also, have been doing more carbs in the morning, less at night. Worked wonders for my lifts.

Awesome!! I try myself to get all my carbs in before 6pm. Most around my workout. Decent bit for breakfast as well. Seems to be working well thus far for me. & again thanks for the encouragement.

 

[FourOneDeuxFitt]

WEEK 1
PUSH HEAVY

• Incline DB Press

4 sets of 8
30x20, 50x15
75x8, 85x8, 90x8(barely got 8), 80x8
(Didn’t look at RPE scale fucked Up-supposed to leave reps in the tank and really didn’t)

• Incline Barbell Press

3 sets of 6
135x6, 145x6, 155x6,
165x6, 185x6

• Machine Press

1 Cluster Set(30 second rest)
175x8-5-4-3

• Machine or Cable Flye

3 sets of 8 with 10 second stretch last rep
175x8, 190x8, 205x8

• Reverse Pec Deck

4 sets of 15
130x15, 145x15, 160x15, 160x15

• Cage Press(racks taken so seated OH Barbell Press instead)

4 sets of 6
95x6
135x6, 135x6, 135x5, 135x5

• Dip Machine (nice and slow)

4 sets of 10
300x10, 300x10, 300x10, 300x10

• DB Lying Extensions

4 sets of 12
20x11, 20x11, 15x12, 15x12
(Hard as fuck right now)


NEED TO WARM UP MORE FOR CHEST.

JUST WASN’T ENOUGH AND PAY MORE ATTENTION TO RPE SCALE.


Well my notes pretty much speak for the workout. Used too much weight too quick. Needed to slow down and focus more. Cheated myself today. Still a good workout though. But, could have been much better if I would have payed attention more.

 

[Worf]

@FourOneDeuxFitt
Youre doing dumbells for back pullovers lying on a flat bench ? Have you tried them with an ez bar. I switched it up with these last week. Great pump, definitely felt the next day and didn’t have to go very heavy

 

[FourOneDeuxFitt]

@FourOneDeuxFitt
Youre doing dumbells for back pullovers lying on a flat bench ? Have you tried them with an ez bar. I switched it up with these last week. Great pump, definitely felt the next day and didn’t have to go very heavy

Never tried them with the ez Bar. Gonna have to give them a go man thanks for the suggestion. Normally I pull a flat bench by a cable machine and do it lying like that with the rope attachment.i did them with dumbbells yesterday for the hell of it and the kind to muscle connection is tough for me with that. My triceps and chest take over most of the time. I’m gonna try with ez Bar next time

 

[Worf]

Definitely tough to keep tri’s out of it

 

[FourOneDeuxFitt]

WEEK 1
LEGS/CALVES HEAVY

• Seated Leg Curl

4 sets of 10
50x20, 70x15
130x10, 140x10, 150x10
150x8 Drop 120x8 Drop 90x11

• Barbell Pause Squats

5 sets of 6
225x6, 225x6, 245x6, 245x6, 265x4

• Bulgarian Split Squats

4 sets of 8
55x8/8, 65x8/8, 75x8/8
75x8 Drop 60x8/8 Drop 40x8/8

• DB SLDL

2 sets of 10 with 5 second descent
65x10
80x10, 80x10

• Sissy Squats SS Leg Extension

3 sets to failure each


Leg workout wasn’t so great today. Worked out with two of my female clients who are both novice. So spent a decent bit of time working on form with them with squats so the intensity just wasn’t there today. Last exercise was supposed to be Calf Raises but I put the sissy squat superset in because I just didn’t feel like I had a good workout. Anyways. Back to training by myself hahaa.

 

[FourOneDeuxFitt]

Definitely tough to keep tri’s out of it

It’s just an exercise I struggle to get that good mind to muscle connection witn. My back has always been a weak point of mine. Especially lats. I’ve just recently the last maybe 5 months really put some development and emphasis on be able to focus and work my lats. Activation movements incorporated in the beginning with warm up sets has worked tremendously for me with getting gag good “squeeze” with my lats and even pump.

 

[FourOneDeuxFitt]

WEEK 1
BACK/ABS PUMP DAY

• Low Cable Row

80x10, 100x10
120x10, 10, 10, 10

• Supinated Pulldowns

4 sets of 10
112.5x10, 10, 10, 10

• Face Pulls

4 sets of 10
75x10, 90x10, 105x10, 120x10

• Pullover

4 sets of 8
80x8, 90x8, 90x8, 90x8

• Pinwheel Curls

4 sets of 10
25x10, 30x10, 30x10, 30x10

• 21’s

3 rounds
40, 40, 40

• Rope Crunches

4 sets to failure

Solid workout today. Main focus again was just pump and solid execution of exercises.

 

[FourOneDeuxFitt]

WEEK 1
CHEST/SHOULDERS/TRICEPS PUMP ONLY

• Decline DB Press

4 sets of 12
30x20, 40x15,
60x12, 65x12, 70x12, 75x11

• Floor DB Press SS Flat DB Flyes

4 rounds of 10/10(Hard contraction & 3sec descent)
55/25, 55/25, 55/25, 55/25

• DB Side Laterals SS Seated DB Press

4 rounds of 15/10
15/35, 15/35, 15/35, 15/30

• Dual Handle Rope Pushdown

4 sets of 10
40x20,
60x10, 60x10, 60x10, 50x10

• Seated OH Rope Extension

4 sets of 10
30x10, 30x10, 30x10, 30x10

First time doing floor presses for me. The notes stated main focus was just on good hard contractions to drive blood and floor presses are perfect for that. Supersetted with flat DB Flyes and after 4 rounds my chest was painfully pumped. If you’ve never tried the combo I recommend giving it a shot for a killer part of a pump or any chest workout.

I’ve read a few people statements they believe this program lacks volume. Well for one he volume is increased with number of reps not sets throughout the duration. Two I bust my ass with these workouts and when I walk out after almost completing be first week I feel like I’m tapped for the most part. So. Maybe those people aren’t using the right intensity or pushing hard enough because I love the new split.