Strive For Moreee

[FourOneDeuxFitt]

I alternate full ROM deads and rack pulls, every other week... I NEVER do them pre leg day, as I don't want to shoot my lower back if there are squats in the program.

Looks like you're working hard, hope it's going well.

All is good brother. Honestly it’s been a little over a solid month with this program and my strength is probably just about at the point of strongest I’ve been. Just shy on deadlift and squat max. But your absolutely right. This program suggests rotating squats and deadlifts every couple weeks for the power day lower body. Which I like haven’t done them in a long time. Feel like it’s good in a way it forces me to put 110% into either squats or deadlifts. And if I do squats I follow up with stiff leg dead’s for some accessory work to give the hamstrings some good overload and now I just need to find some good exercises for quads to do deadlift day. (Smith machine front squats maybe or some other squat variation, lunges, maybe even a single leg press). I love hack squats so those aren’t going anywhere in any lower body workout for me. I’m gonna have to give some focus to rack pulls. Never really incorporated them to heavy before. Again thanks man.

 

[Wunderpus]

All is good brother. Honestly it’s been a little over a solid month with this program and my strength is probably just about at the point of strongest I’ve been. Just shy on deadlift and squat max. But your absolutely right. This program suggests rotating squats and deadlifts every couple weeks for the power day lower body. Which I like haven’t done them in a long time. Feel like it’s good in a way it forces me to put 110% into either squats or deadlifts. And if I do squats I follow up with stiff leg dead’s for some accessory work to give the hamstrings some good overload and now I just need to find some good exercises for quads to do deadlift day. (Smith machine front squats maybe or some other squat variation, lunges, maybe even a single leg press). I love hack squats so those aren’t going anywhere in any lower body workout for me. I’m gonna have to give some focus to rack pulls. Never really incorporated them to heavy before. Again thanks man.

Some muscles you can literally abuse to no end, such as quads, and they will just grow and grow. Some, like pecs for most people, need time to heal. Learn your body, and rotate your training based on what works for YOU, not what some "guru" says. Of course many of these "gurus" have valuable insight, there are no one-size-fits-all/ cookie cutter programs that work for everyone.

For quads, I've found pre-exhaustion on the leg extension followed by heal-raised squats hits MINE best and really gets a crazy pump. Also, try doing hacks the "Platz" way:

 

[FourOneDeuxFitt]

Some muscles you can literally abuse to no end, such as quads, and they will just grow and grow. Some, like pecs for most people, need time to heal. Learn your body, and rotate your training based on what works for YOU, not what some "guru" says. Of course many of these "gurus" have valuable insight, there are no one-size-fits-all/ cookie cutter programs that work for everyone.

For quads, I've found pre-exhaustion on the leg extension followed by heal-raised squats hits MINE best and really gets a crazy pump. Also, try doing hacks the "Platz" way:

Definitely gonna give both a shot. I get a lot of different leg variations from John Meadows. He has a pretty unique approach. Its all trial and error like you said but it’s always good to have advice and suggestions from people who have been doing it a lot longer than me.

When you do rack pulls you set the pins just below knee height?

 

[Wunderpus]

Definitely gonna give both a shot. I get a lot of different leg variations from John Meadows. He has a pretty unique approach. Its all trial and error like you said but it’s always good to have advice and suggestions from people who have been doing it a lot longer than me.

When you do rack pulls you set the pins just below knee height?

I pin them mid-shin, so, below the knee, yes.

 

[FourOneDeuxFitt]

•12/28/2017•
ACTIVE REST DAY
DAY 32

Abs/Cardio

Weight at 210 fasted.

Incline treadmill (25min/2.5mph)
Leg raises x3 sets to failure
Decline sit-ups x3 to failure
Kneeling Cable crunches x3 to failure

Really wasn’t as sore as I thought I’d be from deadlifts yesterday. If anything feel more sore in my lats more than anything. Might switch it up and do chest and arms tomorrow instead of back (waiting on new VersaGrippz in the mail) and hit back Sunday. Also need to add some more quad work to lower power days that I do full ROM deadlifts..

 

[PIZZABOY]

I rode 5 miles to work then 5 miles home daily sun or shine for 3 years with a friend. We were always pushing each other. We wore out bicycles, not just tires. We had a friend who lived past us who drove and we would regularly beat him to our turn off a block from the house. My legs and glutes had solid mass, and that daily cardio burn carried on for quite some time after the journey ended. Work was one thing, biking to the gym did not work out. Stopped to puke once too many times,lol

 

[FourOneDeuxFitt]

I rode 5 miles to work then 5 miles home daily sun or shine for 3 years with a friend. We were always pushing each other. We wore out bicycles, not just tires. We had a friend who lived past us who drove and we would regularly beat him to our turn off a block from the house. My legs and glutes had solid mass, and that daily cardio burn carried on for quite some time after the journey ended. Work was one thing, biking to the gym did not work out. Stopped to puke once too many times,lol

Hahaha I hit about close to 10miles a day on my bike rain or shine it’s what I’m stuck doing right now. But legs are harder than they’ve ever been after a good month and a half of it. Sort of blows leg days though because they are always faintly sore from it. It feels like a burden more days than less but then I just look at it as less time spent in the gym. Barely ever have to do cardio. I dunno why I even do it on off days to be honest probably don’t need it.

 

[FourOneDeuxFitt]

12/29/2017•
CHEST & ARMS
DAY 33

Incline Dumbbell Presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
90x9, 90x8, 90x7, 85x8 drop 65x5 drop 50x3
Hammer Decline Press
| 3 sets of 8-12 reps (lbs each side)
110x9, 110x7+2, 90x8+2
FreeMotion Chest Press
| 3 sets of 12-15 reps
100x14, 100x13, 100x12
Cable Flyes (target lower pecs)
| 2 sets of 15-20 reps
12.5x16, 12.5x15
Cambered Bar Preacher Curls
| 3 sets of 8-12 reps (cambered Bar+weight each side)
20x12, 20x12, 20x6+2
Deadstop Incline dumbbell curls
| 2 sets of 12-15 reps
12.5x12, 12.5x10+3
(Biceps are completely smoked)
Spider Dumbbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
10x16, 10x15
Hoist Dip Machine
| 3 sets of 8-12 reps
251x10, 251x8, 223x7 drop 180x6 drop 137x4
Straight Bar Overhead Ext.
| 2 sets of 12-15 reps
80x15, 80x14
(Triceps smoked)
Unilateral Pushdown
| 2 sets of 15-20 reps
10x15, 7.5x20 pause 15 pause 10

 

[FourOneDeuxFitt]

•12/30/2017•
LOWER BODY HYPERTROPHY
DAY 34

Barbell Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x10, 135x10, 225x10, 225x10, 225x10, 225x10
Hack squats (Tom Platz version)
| 3 sets of 8-12 reps
180x12, 250x12, 250x12, 270x9
(+20lbs since last week)
Squat Variation Machine
| 2 sets of 12-15 reps (ass to grass)
180x12, 180x12
(quads are smoked)
Leg extensions
| 3 sets of 15-20 reps
70x20, 70x17, 70x17
Romanian Deadlifts
| 3 sets of 8-12 reps
105s x12, 105s x9(lost grip) 105s x8(lost grip again)
Seated Leg Curls
| 2 sets of 12-15 reps
90x22, 105x12
(+15lbs from last week)
Lying leg curls
| 2 sets of 15-20 reps
40x16, 40x15
Calf Raise (on seated leg press)
|. 4 sets of 10-15 reps
230x15, 230x12, 230x10, 230x9
Seated calf raises
|. 3 sets of 15-20 reps
65x14, (calves smoked) 55x15, 55x15

Empty gyms are always the best. Although 3am I’m a saturday morning I guess most people aren’t prioritized to be at the gym too haha.. added some weight to some movements and a few different variations (Platz hack squats). Damn good leg day.

@Wunderpus pre exhausting with some leg extensions and the Platz variation of the hack was definitely a game changer.

 

[Wunderpus]

•12/30/2017•
LOWER BODY HYPERTROPHY
DAY 34

Barbell Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x10, 135x10, 225x10, 225x10, 225x10, 225x10
Hack squats (Tom Platz version)
| 3 sets of 8-12 reps
180x12, 250x12, 250x12, 270x9
(+20lbs since last week)
Squat Variation Machine
| 2 sets of 12-15 reps (ass to grass)
180x12, 180x12
(quads are smoked)
Leg extensions
| 3 sets of 15-20 reps
70x20, 70x17, 70x17
Romanian Deadlifts
| 3 sets of 8-12 reps
105s x12, 105s x9(lost grip) 105s x8(lost grip again)
Seated Leg Curls
| 2 sets of 12-15 reps
90x22, 105x12
(+15lbs from last week)
Lying leg curls
| 2 sets of 15-20 reps
40x16, 40x15
Calf Raise (on seated leg press)
|. 4 sets of 10-15 reps
230x15, 230x12, 230x10, 230x9
Seated calf raises
|. 3 sets of 15-20 reps
65x14, (calves smoked) 55x15, 55x15

Empty gyms are always the best. Although 3am I’m a saturday morning I guess most people aren’t prioritized to be at the gym too haha.. added some weight to some movements and a few different variations (Platz hack squats). Damn good leg day.

@Wunderpus pre exhausting with some leg extensions and the Platz variation of the hack was definitely a game changer.

Glad to hear! Get sum! Quads are one of the few muscles that I genuinely believe you can abuse the absolute fuck out of, and they’ll grow.

 

[FourOneDeuxFitt]

Glad to hear! Get sum! Quads are one of the few muscles that I genuinely believe you can abuse the absolute fuck out of, and they’ll grow.

I agree. Put it like this after those freaking hack squats I took an Uber to work today. No shot I was doing 10 miles round trip on my bike after that shit. It was a good change no doubt the tear drops in my quads are just absolutely smashed. Plus pre exhausting my quads actually just made the barbell squats easier in my opinion. It was just a damn good workout today.

 

[FourOneDeuxFitt]

•12/31/2017•
BACK & SHOULDERS
DAY 35

Kneeling Cable Lat Pulldown (Underhand Grip)
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
100x10, 120x10, 140x8, 140x7 drop 100x5
(This lat cable machine is weird. Definitely hit lats from a different angle)
Chest Supported T Bar Row
| 3 sets of 8-12 reps(lbs each side)
70x10, 70x10, 70x10
Hammer Strength Front Lat Pulldown
| 3 sets of 8-12 reps(lbs per side)
65x11, 65x9, 65x9
Hammer Strength ISO Lateral Row
| 2 sets of 12-15 reps
90x11, 90x9, 70x11
Stretchers
| 2 sets of 15-20 reps
90x13, 75x11
Seated dumbbell presses
| 3 sets of 8-12 reps
65x10, 65x8, 55x8
Upright rows
| 2 sets of 12-15 reps (cambered Bar x weight per side)
20x15, 20x13
Dumbbell Side Laterals
| 2 sets of 12-20 reps
10x15+ 5 partials, 10x15+ 5 partials
Machine Rear Delt Flyes
| 2 sets of 12-20
110x15, 110x13
Dumbbell Shrugs
| 3 sets 12-20 (3 sec squeeze)
85x12, 75x12, 70x11

Back is definitely the area I feel I need most improvement on. I literally just feel weak when training it. Lack a solid mind to muscle connection like I can establish with chest or even legs at this point. Feel like I’m not getting solid pumps which then leads me to believe my form is fucked up or something along the lines. I don’t believe it is though bc that’s truly something I focus on first and foremost with all exercises for any body part from start to finish. Once form is compromised the set is over for me. Idk I guess it’s just one of those keep doing the hard shit and the growth will come type deal. Just gets frustrating when I get skin splitting pumps for shoulders and chest but back just isn’t there for me...

 

[Wunderpus]

I agree. Put it like this after those freaking hack squats I took an Uber to work today. No shot I was doing 10 miles round trip on my bike after that shit. It was a good change no doubt the tear drops in my quads are just absolutely smashed. Plus pre exhausting my quads actually just made the barbell squats easier in my opinion. It was just a damn good workout today.

I use “pre exhaustion” in lower levels to warm up joints like elbows and knees. It’s a good tool!

 

[FourOneDeuxFitt]

•1/1/2018•
CARDIO/ABS
DAY 36


Incline Treadmill 30min/2.5mph

Decline Sit-ups 3x failure

Leg Raises 3x failure

Kneeling Cable Crunches 3x failure

Last year had its ups and downs but that’s just life happening. Finished up strong though. Looking forward to the next few months with this program let alone the rest of the year to see what I can add to my frame. Last month has been solid and made some good progress. Gonna aim to continue to keep the diet clean and start slowly adding in more calories, stay at or below about 12%bf and just gradually build some lean muscle. Looking forward to blasting off in about another 6 weeks too

 

[FourOneDeuxFitt]

•1/2/2018•
POWER UPPER BODY
DAY 37

Wide Grip Pull Ups
| 3 sets of 3-5 reps (strict controlled reps)
BW x5, BW x5, BW x4
(Reps up from last week)
Seated Cable Row
| 2 sets of 6-10 reps (lbs per side)
165x9, 180x7
(+15lbs)
Hammer Strength ISO Lateral Row
| 2 sets of 6-10 reps
105x9, 110x7
(+5lbs)
Incline Dumbbell Presses
| 3 sets of 3-5 reps
110x4, 105x4, 100x5 drop 79x5 drop 45x4
Decline Press Machine
| 2 sets of 6-10 reps
110x8, 115x6
(+5lbs)
Seated Dumbbell Shoulder Presses
| 3 sets of 6-10 reps
70x6, 65x6, 60x6
(+5lbs)
Cambered bar curls
| 3 sets of 6-10 reps
80x10, 85x6, 80x6
(+5lbs)
Skull crushers
| 3 sets of 6-10 reps(cambered Bar+lbs each side)
25x8, 25x8, 25x6
Dumbbell Shrugs
| 3 sets of 6-10 reps (3 second concentric hold)
95x (no Shrugs pain in neck)


This weeks off to a good start. Felt good in the gym this morning and added some weight to a few movements. Feel like I strained my neck a little bit doing Shrugs the other day so gonna give them a break for a little while. Other than that all is good.

 

[FourOneDeuxFitt]

•1/3/2018•
POWER LOWER BODY
DAY 38

Full ROM Deadlifts
| 3 sets of 3-5 reps
315x3, 315x3, 315x3
Hack Squats
| 2 sets of 6-10 reps (lbs each side)
160x7, 160x8
Leg extensions
| 2 sets of 6-10 reps
190x10, 200x7
(+10lbs)
Leg Press
| 3 sets of 5-8 reps
450x10, 540x7, 560x7
Lying leg curls
| 2 sets of 6-10 reps
105x10, 115x9, 125x7
(+20lbs)
Standing calf raise
| 3 sets of 6-10 reps
280x8, 280x7, 280x 7 drop 180x9
Seated calf raise
| 2 sets of 6-10 reps
90x12, 90x9

A lot more comfortable with deadlifts this week. Today was just one of those in and out type days. Didn’t have the normal “drive” to get in there and smash the weights today but still got it done and made a little progress from last week.

 

[FourOneDeuxFitt]

•1/4/2018•
REST DAY
DAY 39


•1/5/2018•
BACK AND SHOULDERS
DAY 40

Kneeling Cable Lat Pulldown (Underhand Grip)
| 4 sets of 8-10 reps
140x8, 140x8, 120x8, 120x7 drop 90x7 drop 70x4
Chest Supported T Bar Row
| 3 sets of 8-12 reps(lbs each side)
70x10, 80x9, 80x9
(+10lbs)
Hammer Strength Front Lat Pulldown
| 3 sets of 8-12 reps(lbs per side)
65x12, 65x10, 65x9
Hammer Strength ISO Lateral Row
| 2 sets of 12-15 reps
90x11, 90x8, 70x11
Stretchers
| 2 sets of 15-20 reps
75x15, 75x11 drop 50x6
Seated dumbbell presses
| 3 sets of 8-12 reps
70x8, 65x8, 60x7 drop 45x 5
Upright rows
| 2 sets of 12-15 reps (cambered Bar x weight per side)
20x16, 20x15
Dumbbell Side Laterals
| 2 sets of 12-20 reps
15x12+8 partials, 12.5x12+8 partials
Machine Rear Delt Flyes
| 2 sets of 12-20
110x13, 110x11 drop 80x5 drop 60x5
Dumbbell Shrugs
| 3 sets 12-20 (3 sec squeeze)
85x12, 75x12, 65x12 drop 50x5

 

[Seven]

Looking huge in your avi. Your arms look long and vascular, waist looks small.

 

[FourOneDeuxFitt]

Looking huge in your avi. Your arms look long and vascular, waist looks small.

Hahaha all about the angle !!! But nah thank bro I’m just tryin to stay as lean as I can til I jump back on in about 6 more weeks

 

[FourOneDeuxFitt]

•1/6/2018•
REST DAY
DAY 41

Couldn’t make it to the gym due to work schedule filling in for someone for a night shift. Little bit extra time off from the gym wasn’t necessarily a bad thing though.



•1/7/2018•
LOWER BODY HYPERTROPHY
DAY 42

Barbell Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x6, 135x6, 155x6, 175x6,
225x10, 225x10, 225x10, 225x10
Hack squats
| 3 sets of 8-12 reps
270x10, 270x10, 270x9
Single Leg Machine Press
| 2 sets of 12-15 reps (ass to grass)
80x20, 100x18, 120x15
Leg extensions
| 3 sets of 15-20 reps
70x17, 70x19, 70x16
Romanian Deadlifts
| 3 sets of 8-12 reps
105s x12, 105s x9, 105s x7(stopped set to prevent puking haha)
Seated Leg Curls
| 2 sets of 12-15 reps
105x17, 105x15
Lying leg curls
| 2 sets of 15-20 reps
40x20, 40x15
Calf Raise (on seated leg press)
|. 4 sets of 10-15 reps
230x12, 230x11, 230x10, 190x11 pause x4
Seated calf raises
|. 3 sets of 15-20 reps
65x16, 65x14, 45x18



Leg workout this morning was solid. Energy levels were high. Guess the extra rest day in between did myself more good than I realized. Didn’t add too much weight really to any exercises. But reps were powerful and smooth, good pump, overall good felling physically and mentally. Strength hasn’t really declined much since being off Cycle. Was down 2lbs this morning from about a week ago but that’s alright. Aiming to stay at 12%bf or lower for about another 6 weeks until starting into a new cycle for 2018.