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FourOneDeuxFitt said:
Lol.
Was talking about Incline Dumbbell Press. I could have probably got the 100’s for a few reps tonight but most definitely not the rep range I’m aiming for right now.
You know you can always ask away I’m an open book. Was just talking about the Dumbbell weight. No secrets here but if I find any I’ll let ya know haha
Click to expand...
No lol.
I thought you meant banging out a 100 reps!
I was like explain, how and why?
Lol but I get what you were saying now.
But 100 reps would be an overload right? Something foreign to the muscle memory.
 
The ole man said:
No lol.
I thought you meant banging out a 100 reps!
I was like explain, how and why?
Lol but I get what you were saying now.
But 100 reps would be an overload right? Something foreign to the muscle memory.
Click to expand...
I mean every once in a while shit go for it. Pick a moderate weight and see how many breaks it takes for you to hit 100. That would most definitely be considered a high intensity technique but I would most definitely use something like that sparingly
 
FourOneDeuxFitt said:
I mean every once in a while shit go for it. Pick a moderate weight and see how many breaks it takes for you to hit 100. That would most definitely be considered a high intensity technique but I would most definitely use something like that sparingly
Click to expand...
Probably take a couple days recovery afterwards too.
I need to learn more about techniques.
I absolutely have never read a program.
I think you might have posted one to me but I forgot to read it.
 
I’m gonna be running 10 weeks of tpp/npp 125mg mon wed fri
And I’m gonna run my sust with it.
The last 4 weeks I’m gonna add in winny and mast.
I want a great lean bulk cycle training program, what do you suggest?
I’ve never ran anything, I just hit the weights, warm up to a working set, then bang out 3 working sets.
Then on to the next machine or exercise.
 
The ole man said:
Probably take a couple days recovery afterwards too.
I need to learn more about techniques.
I absolutely have never read a program.
I think you might have posted one to me but I forgot to read it.
Click to expand...
If you ever want to check something out I have quite a collection. All you gotta do is PM me and ask. I can hook you up with something to suit your goals and what not.
 
The ole man said:
I’m gonna be running 10 weeks of tpp/npp 125mg mon wed fri
And I’m gonna run my sust with it.
The last 4 weeks I’m gonna add in winny and mast.
I want a great lean bulk cycle training program, what do you suggest?
I’ve never ran anything, I just hit the weights, warm up to a working set, then bang out 3 working sets.
Then on to the next machine or exercise.
Click to expand...
Most of the programs I have are suited so that whether you cut or bulk it honestly just depends on your diet. Most programs aside from like powerlifting you can cut or bulk on. With my collection it comes down to how hard and how many days per week you want/willing to train.
 
FourOneDeuxFitt said:
Most of the programs I have are suited so that whether you cut or bulk it honestly just depends on your diet. Most programs aside from like powerlifting you can cut or bulk on. With my collection it comes down to how hard and how many days per week you want/willing to train.
Click to expand...
3 days of gym time
2 days home gym for 30 mins.
I want to lean bulk.
 
5.1.19 ARMS

Morning Weight: 200 even. FML.




ROPE HAMMERS
30x20
50x15
60x12
80x8
100x6
120x9 (solid reps add weight next rotation)

STANDING SINGLE ARM CABLE CURLS
20x10/10
30x8/8
40x9/9 (fuck it let’s keep workin)
50x6/6 (there we go - tough reps)

SEATED DB CURLS
20’s x10
25’s x6
30’s x7

STRAIGHT BAR PUSHDOWNS
70x15
80x12
90x10
100x8
120x6
140x8 (fucking nasty - add weight next rotation)

CLOSE GRIP BENCH
135x10
185x6
205x5 (same weight next rotation)

SINGLE ARM ROPE EXTENSIONS
20x10/10
30x8/8
40x10/10
 
FourOneDeuxFitt said:
5.1.19 ARMS

Morning Weight: 200 even. FML.




ROPE HAMMERS
30x20
50x15
60x12
80x8
100x6
120x9 (solid reps add weight next rotation)

STANDING SINGLE ARM CABLE CURLS
20x10/10
30x8/8
40x9/9 (fuck it let’s keep workin)
50x6/6 (there we go - tough reps)

SEATED DB CURLS
20’s x10
25’s x6
30’s x7

STRAIGHT BAR PUSHDOWNS
70x15
80x12
90x10
100x8
120x6
140x8 (fucking nasty - add weight next rotation)

CLOSE GRIP BENCH
135x10
185x6
205x5 (same weight next rotation)

SINGLE ARM ROPE EXTENSIONS
20x10/10
30x8/8
40x10/10
Click to expand...
Hey.
Good looking out earlier!
I’m gonna work that in over the next few weeks of my cruise and then I’m gonna have it down pat for when I do my 10 week blast and utilize it.
 
5.2.19 QUADS/CALF MOVEMENT




ISOLATERAL LEG PRESS
45x15/15
90x12/12
135x10/10
180x8/8
225x3/3
250x6/6

HACK SQUATS
180x8
270x6
320x3 (never not training legs for so long again EVER)

LEG EXTENSIONS
85x12
100x10
115x8
130x6
160x7

STANDING CALF RAISES
90x15
110x10
130x8
150x7
170x4-4-3 (rest pause set)



Decided to split up quads and hams. Started hacks too heavy and should have done a back off set but was pressed for time tonight. Also, was going to add a 4th movement in for quads but I haven’t hit legs in 3+ weeks and don’t wanna destroy myself. Still got a solid workout in. Numbers weren’t terrible but they will come back quick.
 
5.4.19 BACK/REAR DELTS #2


HS LOW ROW
50x15
90x12
140x10
180x8 (ready for working set)
230x6 (solid reps - stock with same weight next rotation)
180x9 (failed at 9)

SINGLE ARM SUPINATED PULLDOWN
45x10/10
60x8/8
75x6/6 (onto working set)
105x8/8 (add weight & another work set)
135x9/9 (ALL MONEY BABY)

SINGLE ARM DB ROWS
50x8/8
65x6/6
80x6/6 (solid working set)

MEDIUM WIDTH LAT PULLDOWNS
90x10/10
120x8/8
135x6/6 (onto last working set for back)
165x5/5 (solid fucking set)

ROPE FACE PULLS
30x15
50x12
70x10
90x8
110x13



I swear I’m coming back harder than ever guys. I’ve been eating back to normal right now about 3600-3800cals/day. Training hard as hell. Somehow this morning I weighed in 2lbs less than when I started. No biggie. 198.6 on the scale this morning. In the next 12 weeks I’ll be back around 220. Just watch.
 
5.5.19 CHEST/SIDE DELTS #2




FLAT BENCH
95x15
115x12
135x10
155x8
185x6
225x6 (failed at 7)

STANDING CABLE FLYS
5plts x12
6plts x10
7plts x8
9plts x8 (one more set of these)
10plts x10 (pulled this set outta my ass)

INCLINE DB PRESS
50’s x8
60’s x6
70’s x7

CABLE PRESS/FLY COMBO
120x10
150x8
190x7

DB SIDE LATERALS
10’s x15
15’s x12
20’s x8
25’s x9
 
Sorry guys life has been crazy the past few weeks. Seems like when life wants to really show up shit hits the fan all at once so. It’s been a rough couple weeks. Haven’t been able to really hit the gym like I would love to but. Nonetheless back on track with no changes to that in the near future.




5.19.19 CHEST

INCLINE SMITH PRESS
95x15
135x12
185x8
225x6
225x4

INCLINE DB FLYS
20’s x12
25’s x10
30’s x8
40’s x8
45’s x6

FLAT HS PRESS
90x8
140x6
110x7

CABLE FLYS(mid) SS SEATED CABLE FLYS(low)
5plts x12/15x10
7plts x10/35x8
9plts x10/45x4
11plts x6/30x8

SEATED DB SIDE LATERALS
15’s x15
20’s x10
25’s x6 drop 15’s x8
25’s x6 drop 15’s x7
 
FourOneDeuxFitt said:
Sorry guys life has been crazy the past few weeks. Seems like when life wants to really show up shit hits the fan all at once so. It’s been a rough couple weeks. Haven’t been able to really hit the gym like I would love to but. Nonetheless back on track with no changes to that in the near future.




5.19.19 CHEST

INCLINE SMITH PRESS
95x15
135x12
185x8
225x6
225x4

INCLINE DB FLYS
20’s x12
25’s x10
30’s x8
40’s x8
45’s x6

FLAT HS PRESS
90x8
140x6
110x7

CABLE FLYS(mid) SS SEATED CABLE FLYS(low)
5plts x12/15x10
7plts x10/35x8
9plts x10/45x4
11plts x6/30x8

SEATED DB SIDE LATERALS
15’s x15
20’s x10
25’s x6 drop 15’s x8
25’s x6 drop 15’s x7
Click to expand...
Damn brother seems you and I live somewhat parallel lives lol...... I will say something similar that you said to me.life doesn't always cooperate, roll with it. What's important is you don't give up.
 
The ole man said:
Shit I’ve had a fucked up last couple weeks too.
Haven’t hit the gym either it seems for the last couple weeks. Diet has went to complete shit this whole weekend due to vacation. I’m gonna try to get back on track too. Starting tomm.
Click to expand...
I feel ya man. I’ve lost like 8lbs in the last month just from stress and lack of nutrition. I stepped on the scale the other day at 199 which is the lightest I’ve been in a couple years!!!! That was when I said fuck this regardless of how life wants to show up I gotta get back on track and MAKE time for this. Need my motivation back and you guys help ALOT with that. I should have showed back up sooner !!! @Worf @The ole man @Seven Dog @Btcowboy
 
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