Strive For Moreee

[FourOneDeuxFitt]

@Seven Dog we we’re just talking about injuries yesterday and whatta ya know haha. Shitty day today.

 

[FourOneDeuxFitt]

11/28/2018
REST DAY

Thankfully this morning wasn’t in as much pain as I’d assumed I would be from yesterday. Lower back does hurt a bit and is tight. But, mobility isn’t terrible. Thought this was going to be a lot worse. Going to just do a lot of stretching today. Few brief walks to keep blood flowing and muscles active. Other than that a lot of rest, hydration, ibuprofen, and hopefully Monday go in and smash upper body.

 

[Seven]

@Seven Dog we we’re just talking about injuries yesterday and whatta ya know haha. Shitty day today.

I definitely jinxed you. At least you're doing okay. You have a solid plan to attack it, rest is always key. You doing any ice? Ice on the lower back will hurt like a motherfucker at first. Lol

 

[FourOneDeuxFitt]

I definitely jinxed you. At least you're doing okay. You have a solid plan to attack it, rest is always key. You doing any ice? Ice on the lower back will hurt like a motherfucker at first. Lol

Honestly haven’t put any ice on it. Just been trying to move around and stretch a lot. Luckily it’s not as bad as I thought it was gonna be. Still. Lower back pain/injury is nothing to take lightly. So easy to make it worse.

 

[FourOneDeuxFitt]

4/29/2018
POWER UPPER BODY

• HS ISO Front Lat Pulldown (underhand)

| 3 sets of 3-5 reps (strict controlled reps)
90x10,10 180x8
200x5, 230x5, 250x4

• Close Grip (V Bar) Pulldown

| 3 sets of 6-10 reps
130x10
145x6, 160x6, 175x6

• Seated Cable Row

| 2 sets of 6-10 reps
130x7, 7
145x6

• Incline HS Presses

| 3 sets of 3-5 reps
90x10,10 180x10
290x4, 3, 3

• Decline Press Machine

| 3 sets of 6-10 reps
90x10
270x6, 290x7, 310x5+1

• HS Shoulder Press

| 3 sets of 6-10 reps
90x12
180x8, 8, 6

• Standing Hammer Curls

|. 2 sets of 6-10
10x15, 15
35x10, 9

• Straight bar curls

| 3 sets of 6-10 reps
75x6, 6, 6+2

• CGBP

| 3 sets of 6-10 reps
175x8, 8,
195x6

• Unilateral Rope Ext

|. 3 sets of 6-10
17.5x10, 8
22.5x6

• Shrugs (on a cable step up machine)

| 3 sets of 6-12 reps (3 second concentric hold)
140x12, 10, 10

Good workout today. Lower back still in a bit of pain and sore. No exercise really made it uncomfortable today though aside from Shrugs a bit. Other than that everything went smooth.

 

[FourOneDeuxFitt]

4/30/2018
LEGS

• Leg Extensions

30x20, 50x20, 70x20

• Seated Leg Curls

30x20, 50x15, 50x15

• Leg Press

270x15, 360x15, 450x15
630x10, 10, 8, 8

• Linear Hack Press

180x12, 200x12, 220x10, 240x8

• Leg Extensions

70x15, 90x15, 110x14

• Lying Hamstring Curls

50x15, 70x15, 90x11, 110x14

• Standing Calf Raise

140x12, 160x10, 180x14

• Seated Calf Raise

45x15, 55x19, 65x16


Today was the first day since last October I’ve veered off of my training program. Didn’t want to completely skip legs today so just did what I could and worked around the lower back pain and skipped hitting heavy weight low reps. Did what felt good and ran with it. God a pretty good workout in still and for the most part avoided straining lower back. Did lots of stretching after workout after 15min on the stair master.

 

[FourOneDeuxFitt]

5/2/2018
BACK AND SHOULDERS

• HS ISO High Row

| 4 sets of 8-10 reps
90x10,10
180x12, 230x10, 250x8,
250x6+3+2

• Seated Cable Row

| 3 sets of 8-12 reps
100x8, 130x8,
145x6+2+2

• Dead Stop Dumbbell Row

| 3 sets of 8-12 reps
80x10,10,10

• Wide Grip Lat Pulldowns

| 2 sets of 12-15 reps
115x12, 130x12

• Close Grip Pulldowns

| 2 sets of 15-20 reps
100x14, 100x11+5+4

• HS Shoulder Press

| 3 sets of 8-12 reps
90x15
140x12, 160x9, 170x8

• Upright rows

| 3 sets of 12-15 reps
80x15, 15
80x11 drop 60x9

• Dumbbell Side Laterals

| 2 sets of 12-20 reps
12.5x20, 12.5x12+6+5

• Machine Rear Delt Flyes

| 3 sets
100x12, 115x12, 130x10

• Cable Shrugs

3 sets of 12-15 (3second ecc hold each rep)
100x15, 15, 15

Solid workout today. Aimed for a bit more reps on some different exercises. Still working on width as well. Strength is still solid in the gym, pumps are great.

Today was the last day of Superdrol. Tomorrow starts week 8 and that will be the last week of NPP also. Tren E will then be coming in to replace NPP and weeks 10-16 will include Anavar @75mg per day. Test dosage staying the same at 680mg/wk of test 325 blend and Tren E will be run at 450mg/week for second half of cycle. Test will extend two weeks past last shot of tren.

Diet the same for now <80f 350c 400p
Up 18lbs (morning weight was 218.6lbs) since start of week one. Goal now is to tighten up at current weight before pushing any higher. Abs are starting to fade and don’t wanna compromise too much body composition and get outta control with weight gain. More than happy with results thus far.

Will post morning pic for start of week 8 tomorrow.

 

[FourOneDeuxFitt]

218.5 this morning.
Between 223-225 when going to bed in evening.
Today’s start of week 8. Going to hold current weight and get a bit more defined before upping calories and pushing forward.

 

[FourOneDeuxFitt]

5/3/2018
CHEST & ARMS

CHEST ACTIVATION

• Cable Flyes

3 sets of 6 (6sec ecc hold)

• Incline Dumbbell Press

| 4 sets of 8-10 reps
50x10, 10
90x10, 100x8, 90x7,
85x8 drop 42.5x16

• HS Decline Press

| 3 sets of 8-12 reps
90x8, 180x10,
200x8, 220x8, 180x11

• Cybex Dual Axis Incline Press

| 3 sets of 12-15 reps
90x13, 12,
70x15

• Incline Dumbbell Flye SS close grip push up off bench

| 2 sets of 15-20 reps
17.5x15/8, 17.5x15/9

• Standing hammer curls

| 2 sets of 8-12 reps
17.5x15, 15
35x9, 8

• Straight Bar Curls

| 3 sets of 8-12 rep
Bar+20x8, 8, 6+3

• Incline Dumbbell Curls

| 2 sets
12.5x10, 11

• Skull Crushers

| 3 sets of 8-12 reps
80x10, 8, 8

• Straight Bar Pushdown

| 2 sets of 8-12 reps
42.5x12
50x10, 57.5x8

• Unilateral Pushdown (cross body varying tension points)

| 5 rounds (50 rep total)
10 rep each arm (take step back)
10 rep each arm (another step back)
..Etc for 5 rounds

 

[FourOneDeuxFitt]

5/4/2018
LEGS

• Leg Extensions

30x20, 50x20, 70x20

• Seated Leg Curls

30x25, 50x20, 70x15

• Leg Press

270x20, 360x20, 450x15
630x10, 10, 10, 10

• Linear Hack Press

200x12, 220x12, 240x10

• Leg Extensions

70x10, 90x10, 110x10

• SLDL (cables on step up machine) lbs per side

100x15, 120x10, 140x9

• Seated Hamstring Curls

70x15, 90x12

• Lying Hamstring Curls

50x15, 70x12

• Standing Calf Raise

160x10, 10, 10

• Seated Calf Raise

90x11, 10, 11


Workout was followed by 3 rounds of 20 second static stretches for lower back, left quad, right wyd, repeat... light weight SLDL today first time hitting those again since tweaking my back the other week. Movement felt good thank God. No pain at this point. Still slowly easing back into the movement. All in all good workout today.

 

[DrankSlangin]

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...

I used to feel the same way until I made some changes 8 months back or so. I see you’re a John Meadows guy, I’m sure you’ve read some of his back workout tips and about his row variations. I’ve been starting my back routines with 2 row variations. Mixing it up all the time to hit the lats from different angles.

Any chance your gym has an old Nautilus pullover machine? Dude... I love pullovers for lats but I’ve always had trouble disengaging shoulders, tris and pecs with dumbbells. This old machine blows up my lats, insane pumps and I’ve had some great growth there.

 

[DrankSlangin]

By the way, sorry if my comments are really outdated ha. I’m just now reading through your journal. I’m on my current 6 day split for 2 more months then gonna mix it up and reading up on what some of you guys are doing. Also @Wunderpus ’ suggestions on legs and destroying quads has definitely caught my attention. I just started pre exhausting my hammies to stim growth, might have to do quads too

 

[FourOneDeuxFitt]

By the way, sorry if my comments are really outdated ha. I’m just now reading through your journal. I’m on my current 6 day split for 2 more months then gonna mix it up and reading up on what some of you guys are doing. Also @Wunderpus ’ suggestions on legs and destroying quads has definitely caught my attention. I just started pre exhausting my hammies to stim growth, might have to do quads too

Yeah I actually do have a pullover machine in my gym which I absolutely neglect haha. Big fan of Meadows programs and techniques though. Gonna have to give the pullovers a go next back day. Back is definitely strong and I attribute that to a lot of Row variations and deadlifts. Just lacks the width. Another favorite from Meadows is his exercise called “stretchers” great way to finish up a back workout !!

Since ive started pre exhausting quads and hamstrings leg strength has went up significantly. Also started doing a lot more variations of hack squats, leg presses, power squats, sissy squats, shit even heavy extensions. Still hit barbell squats here and there to really build strength and power. Also started throwing in 20 rep sets as well and that’s when I’ve really noticed the changes in growth and strength. I don’t go heavy when exhausting them, but stick to high reps, hard contractions, and really get the mind to muscle connection fired up.

Also don’t worry about it haha. I know my log is long and just full of a bunch a shit. I mainly keep it for my own memory and to go back and do comparisons. Plus if anyone on here gives a shit they can glance through it as well. Always appreciate feedback and suggestions.

 

[DrankSlangin]

Since ive started pre exhausting quads and hamstrings leg strength has went up significantly. Also started doing a lot more variations of hack squats, leg presses, power squats, sissy squats, shit even heavy extensions. Still hit barbell squats here and there to really build strength and power. Also started throwing in 20 rep sets as well and that’s when I’ve really noticed the changes in growth and strength. I don’t go heavy when exhausting them, but stick to high reps, hard contractions, and really get the mind to muscle connection fired up.

I’m totally with you on high rep squats! I’ve been doing 10x10s with squats 2x weekly for a month or so now. I rest 2min in between sets so not true German volume, but those mixed in with 4x15s leg press, 4x12 hack squats and accessories makes for an awesome pump. I’m def gonna give those Platz style hacks a try... with a little less weight ha! Also gonna start with pre exhausting hammies and quads before compound movements. Awesome journal my man, thanks for sharing and keep up the solid work.

 

[FourOneDeuxFitt]

I’m totally with you on high rep squats! I’ve been doing 10x10s with squats 2x weekly for a month or so now. I rest 2min in between sets so not true German volume, but those mixed in with 4x15s leg press, 4x12 hack squats and accessories makes for an awesome pump. I’m def gonna give those Platz style hacks a try... with a little less weight ha! Also gonna start with pre exhausting hammies and quads before compound movements. Awesome journal my man, thanks for sharing and keep up the solid work.

Thanks man.

For awhile I was working up to a 3-5 rep max with barbell squats for the first workout of the week. Everything would be in the lower rep range and RPE of pretty much a 9 for almost all exercises. Lower volume yes but intensity was very high especially with power movements. Second leg workout more hypertrophy focused would be about 80% of those 3-5 rep maxes for sets of 10-12 and I was able to make steady progression for a good 5-6 months with that before really hitting a plateau. Same would follow with hacks, extensions and etc you’ll see the difference between the two power upper and lower body days I have during the week and then compared to the 3 hypertrophy Days. Same exercises different rep ranges and weights. Switching up movements every 2-3 weeks. Just recently in the last three or four weeks started the high rep sets and it’s a whole different type of pump and beat down haha. Love it though. A mix of it all and how can you not grow ya know. Key component is just consistency.

First time I tried the Platz hack squats after @Wunderpus showed me the link I had to literally take a good 45lbs off what I’d normally be using to get used to having all my weight up on my toes. But the stretch in the quads and pump is ridiculous when done with the correct tempo. Definitely a game changer.

I’ve actually been thinking about switching from the program I’ve been using in a couple weeks to a push/pull/legs split and see what happens. So far though the PHAT Program by Layne Norton (which I’ve been using since last October) I’ve made the best progress and added more strength than I think I ever had in my life. Great mix of power and heavy weights with enough volume to be rested for hypertrophy and various rep ranges in that area later in the week(really made me a fan of lifting heavy). Although going hand In hand I’ve been very strict with diet and training as well so I know that also plays a role. Shit. Just work hard.(you look like you put work in based off your Avi). I can honestly say I enjoy the long workouts and hard work. Nothing better than hitting new PRs and just seeing the payoff first hand.

 

[DrankSlangin]

Thanks man.

For awhile I was working up to a 3-5 rep max with barbell squats for the first workout of the week. Everything would be in the lower rep range and RPE of pretty much a 9 for almost all exercises. Lower volume yes but intensity was very high especially with power movements. Second leg workout more hypertrophy focused would be about 80% of those 3-5 rep maxes for sets of 10-12 and I was able to make steady progression for a good 5-6 months with that before really hitting a plateau. Same would follow with hacks, extensions and etc you’ll see the difference between the two power upper and lower body days I have during the week and then compared to the 3 hypertrophy Days. Same exercises different rep ranges and weights. Switching up movements every 2-3 weeks. Just recently in the last three or four weeks started the high rep sets and it’s a whole different type of pump and beat down haha. Love it though. A mix of it all and how can you not grow ya know. Key component is just consistency.

First time I tried the Platz hack squats after @Wunderpus showed me the link I had to literally take a good 45lbs off what I’d normally be using to get used to having all my weight up on my toes. But the stretch in the quads and pump is ridiculous when done with the correct tempo. Definitely a game changer.

I’ve actually been thinking about switching from the program I’ve been using in a couple weeks to a push/pull/legs split and see what happens. So far though the PHAT Program by Layne Norton (which I’ve been using since last October) I’ve made the best progress and added more strength than I think I ever had in my life. Great mix of power and heavy weights with enough volume to be rested for hypertrophy and various rep ranges in that area later in the week(really made me a fan of lifting heavy). Although going hand I’m hand I’ve been very strict with diet and training as well so I know that also plays a role. Shit. Just work hard.(you look like you put work in based off your Avi). I can honestly say I enjoy the long workouts and hard work. Nothing better than hitting new PRs and just seeing the payoff first hand.

Dude I really appreciate your advice and I’m definitely gonna take some elements from your plan into my next one. I really need to mix up strength and hypertrophy days and you’ve inspired me. I put on some good size in the latter half of 2017 doing heavy 5x5s and such and then plateaued around Christmas. Since then I’ve been going higher rep and mixing up pace, like 3 second descents and pausing in certain positions, really focused on squeezing as hard as possible. Like you said, completely different pumps! Also I’ve really dialed in my nutrition, it’s amazing how the bf really melts when that happens.

 

[FourOneDeuxFitt]

5/6/2018
POWER UPPER BODY

• HS ISO High Row (underhand)

| 3 sets of 3-5 reps (strict controlled reps)
90x12,12 180x12
270x5, 290x5, 310x4

• Seated Cable Row

| 3 sets of 6-10 reps
85x10,
145x10, 175x7, 7

• Assisted Pull UPS

| 2 sets of 6-10 reps
-40x6, -70x9

• Incline HS Presses

| 3 sets of 3-5 reps
90x12,12 180x10
290x5, 300x3, 300x4

• Decline Press Machine

| 3 sets of 6-10 reps
180x10
270x6, 290x6, 310x5+2

• DB Shoulder Press

| 3 sets of 6-10 reps
30x15
65x8, 70x8,
75x6 drop 30x12

• Standing Hammer Curls

|. 2 sets of 6-10
10x20
35x10, 8

• Straight bar curls

| 2 sets of 6-10 reps
75x8, 8

• Skull Crushers

| 3 sets of 6-10 reps
90x8, 7, 6

• Unilateral Rope Ext

|. 3 sets of 6-10
15x8
20x6, 6


Hit a new PR today on High Rows(310lbs) and Incline HS Press (300lbs) so great workout in the books. Strength is still climbing. First week off of the Superdrol as well. Curious to see how that effects my weight over the next couple weeks.

 

[FourOneDeuxFitt]

5/7/2018
POWER LOWER BODY


Warm Up

• Leg Ext

30x20, 50x20, 70x20

• Lying Hamstring Curls

50x20, 50x15, 50x15

• Barbell Squats

| 3 sets of 3-5 reps
135x10, 185x10,
225x5, 275x5
315x5, 335x4, 345x3
(+40lbs since 3/27/18)

• Hack Squats

| 2 sets of 6-10 reps
90x20, 180x12
320x6, 340x6

• Leg extensions

| 2 sets of 6-10 reps
70x15
210x7, 210x6+2

• SLDL (barbell)

| 3 sets of 5-8 reps
135x15,
225x8, 275x7, 295x5

• Lying leg curls

| 3 sets of 6-10 reps
130x9, 7

• Standing calf raise

| 3-4 sets of 6-10 reps
200x6, 6, 6

• Seated calf raise

| 2-3 sets of 6-10 reps
100x8, 8, 8


Haven’t done barbell squats since 3/27/2018 and today added +40lbs to my 3 rep max since then so pretty happy with that. Worked back into SLDL didn’t go too heavy due to injury a few weeks ago but movement was smooth today so gradually gonna work back up in weight with those progressively.

 

[FourOneDeuxFitt]

5/9/2018
BACK AND SHOULDERS

• HS ISO High Row

| 4 sets of 8-10 reps
90x10,10 180x10
200x10, 220x10, 240x8, 8+1

• Seated Cable Row

| 3 sets of 8-12 reps
100x10
130x9, 8 145x8

• Meadows Row

| 3 sets of 8-12 reps
50x10, 70x8, 80x8

• Wide Grip Lat Pulldowns

| 2 sets of 12-15 reps
130x15, 150x12

• Close Grip Pulldowns

| 2 sets of 12-15 reps
115x12, 130x12(RP)

• Standing OHP

| 3 sets of 8-12 reps
95x10, 10, 10

• Upright rows

| 3 sets of 12-15 reps
80x15, 15
80x12 drop 50x8

• Machine Side Laterals

| 2 sets of 12-20 reps
80x12, 12

• Machine Rear Delt Flyes

| 3 sets
70x25, 20, 20

• Cable Shrugs

3 sets of 12-15 (3second ecc hold each rep)
100x15,15,15

 

[DrankSlangin]

5/9/2018
BACK AND SHOULDERS

• Meadows Row

| 3 sets of 8-12 reps
50x10, 70x8, 80x8

Nice Meadows row, I did these as well today. I like the feel but I don’t get quite the pump as I do from single arm dB rows which I did today before Meadows row. Not sure if I’m kicking back my hip in the right spot to engage the whole lat like he describes. Still love the movement and I’m sure i’ll feel it when I get it perfect if I haven’t already. I wish he was there to train me!