Strive For Moreee

[FourOneDeuxFitt]

•12/15/2017•
LOWER BODY HYPERTROPHY
DAY 19

Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x10, 135x10, 225x10, 225x10, 225x9, 225x9
Hack squats
| 3 sets of 8-12 reps
230x11, 230x10, 230x8
Machine Leg presses
| 2 sets of 12-15 reps
300x15x 340x15, 360x15
Leg extensions
| 3 sets of 15-20 reps
70x15, 70x14+1+1, 70x13+1+1+1
Romanian Deadlifts
| 3 sets of 8-12 reps
100s x11, 100s x11, 100s x9
Seated Leg Curls
| 2 sets of 12-15 reps
70x20, 70x16
Lying leg curls
| 2 sets of 15-20 reps
40x15, 40x16
Donkey calf raises
| 4 sets of 10-15 reps
210x14, 230x11, 230x10, 230x9
Seated calf raises
| 3 sets of 15-20 reps
45x17, 45x16


Definitely established good weight for working sets over the last couple weeks. Really working for the last few reps towards the ends of these working sets and can feel muscles really starting to fail. Still focusing on form first and foremost & just gradual progress each week little by little.

 

[Seven]

What kind of bicycle do you have? Is it a road bike or mountain bike? Its cool you can ride to work. I guess weather is never an issue?

 

[FourOneDeuxFitt]

What kind of bicycle do you have? Is it a road bike or mountain bike? Its cool you can ride to work. I guess weather is never an issue?

It’s just a Walmart mountain bike. I live in South Florida so it’s hit or miss most days are fine but I do get some streaks with some rain and yeah on those days it’s a real pain in the ass haha. Train station is like 2mi from my house. Bike there take the train and bike another 3mi after that. Most days really aren’t that bad whatsoever but some days I just completely dread it and again sometimes the rain can really throw a spin on it.

 

[FourOneDeuxFitt]

•12/16/2017•
CHEST & ARMS
DAY 20
Incline dumbbell presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
40x10, 40x10, 85x10, 85x9, 85x7, 75x8
Hammer Decline Press
| 3 sets of 8-12 reps (lbs each side)
90x9, 90x8, 90x8 drop 45x6
FreeMotion Chest Press
| 3 sets of 12-15 reps
90x14, 90x14, 90x14
Incline dumbbell flyes
| 2 sets of 15-20 reps
20x20, 20x18+2
Cambered bar preacher curls
| 3 sets of 8-12 reps (cambered Bar+weight each side)
20x10, 20x10, 20x8
Incline dumbbell curls
| 2 sets of 12-15 reps
15x15, 15x12
Spider 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
237x12, 251x8, 251x7+1
V Bar Pushdowns
| 2 sets of 12-15 reps
110x15, 110x13
Incline Bench L Extensions
| 2 sets of 15-20 reps
12.5x15, 12.5x15

Pretty restless night and could tell this morning lack of sleep definitely effected my workout a little bit. Still grinded it out though and had a pretty good workout. Started adding a lot more glutamine into my daily supplementation plus another serving of EAAs throughout the day to help with recovery. Looking forward to a rest day tomorrow.

 

[FourOneDeuxFitt]

Today’s a pretty relaxed day for me.
30 mins cardio
Leg raises x4
Decline crunches x3
Cable crunches x3

Gonna just watch some football and maybe hit up Five Guys for a good cheat meal later. I dunno the last time I actually had a solid cheat meal. Just cheat a little bit here and there with some cookies or donuts and shit. Hard not to when I work in a bakery and make the stuff all day long haha

 

[FourOneDeuxFitt]

•12/18/2017•
POWER UPPER BODY
DAY 22

Wide Grip Pull Ups
| 3 sets of 3-5 reps (strict controlled reps)
BW x5, BW x4, BW x3
Hammer Strength ISO Lateral Row
| 2 sets of 6-10 reps (lbs per side)
90x10, 90x9
Close Grip Pulldown
| 2 sets of 6-10 reps
165x6, 150x6 drop 150x4
Incline dumbbell presses
| 3 sets of 3-5 reps
110x3, 105x4, 105x3
Decline Press Machine
| 2 sets of 6-10 reps
110x10, 120x7
Seated dumbbell shoulder presses
| 3 sets of 6-10 reps
65x6, 60x6, 55x6
Cambered bar curls
| 3 sets of 6-10 reps
70x10, 70x8, 70x6
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)
75x12, 85x8, 90x6


Had a good cheat meal last night at Burgerfi. Double CEO burger (wagyu beef/brisket blend patties, candied bacon, truffle aeoli, and aged Swiss), a regular double burger, and a red velvet cake custard sundae.

Workout was good. Feeling a lot of stress in my front delts doing incline press and sort of at a standstill so either going to switch to flat dumbbell press or isolated incline press for the next few weeks. Switched power moment for back to focus more on lat development also.

 

[Seven]

You work in a bakery? Those places have my trigger foods. Food I eat until it's gone. Lol Cookies, cakes, donuts, pies...I can't be around em.

Had a good cheat meal last night at Burgerfi. Double CEO burger (wagyu beef/brisket blend patties, candied bacon, truffle aeoli, and aged Swiss), a regular double burger, and a red velvet cake custard sundae.

Sounds fucking awesome! Pics?

Workout was good. Feeling a lot of stress in my front delts doing incline press and sort of at a standstill so either going to switch to flat dumbbell press or isolated incline press for the next few weeks. Switched power moment for back to focus more on lat development also.

Smart to back off if its bothering you. Shoulder injuries suck.

 

[FourOneDeuxFitt]

You work in a bakery? Those places have my trigger foods. Food I eat until it's gone. Lol Cookies, cakes, donuts, pies...I can't be around em.



Sounds fucking awesome! Pics?



Smart to back off if its bothering you. Shoulder injuries suck.

Yeah I work in a bakery hahaha. All freaking types of sweets, cakes donuts, bagels, English muffins, etc...

And yeah it’s not like a pain but when I’ve been putting up the 110s it just feel like too much unstable stress and I really wanna avoid injury. I think switching to an incline press machine for a few weeks is probably a good idea.

 

[FourOneDeuxFitt]

•12/19/2017•
POWER LOWER BODY
DAY 23

Squats
| 3 sets of 3-5 reps
135x5, 135x5, 225x3, 275x4, 275x4, 280x3
(+5lbs from last week)
Hack Squats
| 2 sets of 6-10 reps (lbs each side)
140x10, 160x9
(+20lbs from last week)
Leg extensions
| 2 sets of 6-10 reps
160x10, 170x10
(+10lbs from last week)
Stiff legged deadlifts
| 3 sets of 5-8 reps
135x5, 225x5, 265x5x 265x5, 265x5
Lying leg curls
| 2 sets of 6-10 reps
80x10, 95x8
(+15lbs from last week)
Standing calf raise
| 3 sets of 6-10 reps
270x10, 275x9, 280x8
(+10lbs from last week)
Seated calf raise
| 2 sets of 6-10 reps
80x9, 90x8
(+20lbs from last week)

Well when I woke up I definitely didn’t think legs was going to go as well as it did. Added weight to almost every movement in my workout. Needless to say this morning was a success. Some extra carbs seem to be making a little bit of a difference since being added in about a week ago due to lack of energy. Going to keep slowly adding in carbs around workouts and go from there.

Preworkout meal:
1 1/2 cup oats dry
1 scoop whey
1 banana
6f 75c 34p

 

[FourOneDeuxFitt]

Morning shots. 212lbs

•12/21/2017•
BACK AND SHOULDERS
DAY 25

Wide Grip Lat Pulldowns
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
75x8, 105x10, 180x8, 165x8, 150x7+1, 135x9
Chest Supported T Bar Row
| 3 sets of 8-12 reps(lbs each side)
80x11, 80x9, 80x8 drop 45x6
Hammer Strength Front Lat Pulldown
| 3 sets of 8-12 reps(lbs per side)
65x10, 65x9, 65x8
Unilateral Seated Cable Row
| 2 sets of 12-15 reps
30x13, 30x12
Close grip pulldowns
| 2 sets of 15-20 reps
105x15, 105x11 drop 75x6
Seated dumbbell presses
| 3 sets of 8-12 reps
60x12, 60x9, 60x7 drop 45x5
Upright rows
| 2 sets of 12-15 reps (cambered Bar x weight per side)
15x15(such a good pump from these), 15x16
Dumbbell Side Laterals
| 2 sets of 12-20 reps
10x16+4 partials, 10x14+6 partials
Machine Rear Delt Flyes
| 2 sets of 12-20
100x16, 110x12 drop 90x4


Definitely a reminder when doing pulldowns/Pull ups how weak my lats are and the areas that need more attention. It’s almost a little discouraging especially finding that mind to muscle connection and working on achieving a solid pump in my lats. But, just gonna keep good form, intensity, move what weight I can within my rep ranges, and work on that mind to muscle connection I lack especially when it comes to back and any Pulldown motion still and slowly grown those MF’s.

 

[Seven]

Why did you switch to pull downs to start? Is the Hammer pull down basically the same exercise? Looks like you were starting with BOR? I'd stay with those or weighted pull ups.

You're cut up for a baker. Lol

 

[FourOneDeuxFitt]

Why did you switch to pull downs to start? Is the Hammer pull down basically the same exercise? Looks like you were starting with BOR? I'd stay with those or weighted pull ups.

You're cut up for a baker. Lol

On Monday (which is my power upper body day of exercises with 3-5 rep ranges I did use body weight pull-ups I can’t add weight yet haha my pull up game is sad) so on back hypertrophy day tour supposed to use the same exercise but a 8-10 rep range and I can’t do that many pull ups so I switched to pulldowns. And yeah now that you mentioned it the hammer iso Pulldown hits pretty much the same as the cable lat Pulldown.. used an over hand grip for one and underhand for the other. Just trying to build up lats. Felt like the BOR was smashing more of my upper middle back and the pull ups are targeting more lats. I am gonna put BOR back in next week and use an underhand grip and pull low and work on lower/middle lats with that. It was like a wake up call when I realized how weak I am with exercises like pull ups and pulldowns so I wanna focus a little more on lat work.

Hahaha. You should have seen me 6months ago at 238. Not so cut I’ll dig up a picture.

 

[Seven]

I like weighted chin ups instead of pull ups. They're easier on my shoulder plus I get some bicep work.

Underhand grip is also the way I like to BOR/Pendlay Row.

Damn 238? What's your weight and height?

 

[FourOneDeuxFitt]

I like weighted chin ups instead of pull ups. They're easier on my shoulder plus I get some bicep work.

Underhand grip is also the way I like to BOR/Pendlay Row.

Damn 238? What's your weight and height?

That picture from this morning is 212lbs 6’2

It was a very sloppy 238 also...

 

[FourOneDeuxFitt]

•12/22/2017•
LOWER BODY HYPERTROPHY
DAY 26

Smith Machine Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
(Squat racks taken)
135x10, 225x10, 225x10, 225x10, 225x10
Hack squats
| 3 sets of 8-12 reps
230x12, 250x10, 250x8
(+20lbs from last week)
Life Fitness Seated Leg Press
| 2 sets of 12-15 reps
250x12, 250x12 (quads smoked)
Leg extensions
| 3 sets of 15-20 reps
70x17, 70x17, 70x15
Romanian Deadlifts
| 3 sets of 8-12 reps
100s x12, 105s x9(lost grip), 105s x8
(+5lbs from last week)
Seated Leg Curls
| 2 sets of 12-15 reps
85x14, 85x15
(+15lbs from last week)
Lying leg curls
| 2 sets of 15-20 reps
40x17, 40x17
Donkey calf raises
|. 4 sets of 10-15 reps
230x12, 230x10, 230x10, 230x10
Seated calf raises
|. 3 sets of 15-20 reps
45x20, 55x20, 65x15
(+20lbs from last week)

Workout went alright. Squat racks were taken though since people decided to deadlift in them this morning (really had to humble myself to bite my tongue) so switched it up with Smith machine squats (actually achieved a great pump) to switch it up. All in all veins are coming through in quads more which is uplifting. Up a few pounds on a few different movements. Chalk it up as a good session.

 

[FourOneDeuxFitt]

•12/23/2017•
CHEST & ARMS
DAY 27

Incline Dumbbell Presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
40x8, 90x10, 90x8, 90x7, 80x8
(+5lbs from last week)
Hammer Strength Decline Press
| 3 sets of 8-12 reps (lbs each side)
110x9, 110x8, 90x8
(+20 from last week)
FreeMotion Chest Press
| 3 sets of 12-15 reps
90x15, 90x16, 100x15
Cable Flyes (target lower pecs)
| 2 sets of 15-20 reps
15x11 (pecs smoked), 12.5x15
Cambered Bar Preacher Curls
| 3 sets of 8-12 reps (cambered Bar+weight each side)
20x12, 20x10, 20x8
Deadstop Incline dumbbell curls
| 2 sets of 12-15 reps
12.5x13, 12.5x13
Spider Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
10x16, 10x16
Hoist Dip Machine
| 3 sets of 8-12 reps
251x10, 251x9, 251x7 drop 223x2 drop 195x2
Straight Bar Overhead Ext.
| 2 sets of 12-15 reps
60x18, 70x15, 80x16
Unilateral Pushdown
| 2 sets of 15-20 reps
10x15, 7.5x20


This morning was a solid session and the last session until after Xmas. Gonna take the next two days off to just recover and get lots of calories in. Added some weight to my main lifts and all in all it’s been a good week. Have a great Xmas Guys.

 

[FourOneDeuxFitt]

Well thank God I was off work today and yesterday. Caught some kind of stomach bug and have been sick as a dog since Saturday night... finally able to get some food back in me today. Definitely down a few pounds and still feel weak. But, back at it tomorrow for a Power Upperbody Day and work through whatever’s left of this bug. Happy Holidays Fellas !!!

 

[FourOneDeuxFitt]

•12/26/2017•
POWER UPPER BODY
DAY 30

Wide Grip Pull Ups
| 3 sets of 3-5 reps (strict controlled reps)
BW x5, BW x4, BW x3
Hammer Strength ISO Lateral Row
| 2 sets of 6-10 reps (lbs per side)
90x11, 100x9, 105x8 (felt good so threw an extra set in)
Close Grip Pulldown
| 2 sets of 6-10 reps
165x6, 150x6 drop 120x3 drop 90x6
Incline Dumbbell Presses
| 3 sets of 3-5 reps
100x5, 110x4, 110x3 drop 85x4 drop 70x3
Decline Press Machine
| 2 sets of 6-10 reps
100x10, 110x7, 110x6
Seated Dumbbell Shoulder Presses
| 3 sets of 6-10 reps
65x6, 65x6, 55x7
Cambered bar curls
| 3 sets of 6-10 reps
70x10, 80x8, 80x6
Skull crushers
| 3 sets of 6-10 reps(cambered Bar+lbs each side)
25x9, 25x7, 25x6
Dumbbell Shrugs
| 3 sets of 6-10 reps (3 second concentric hold)
90x10, 95x8, 95x7

Felt good to be back in the gym with a solid two days off. Even though was sick as a dog almost all of both those days. Guess the timing worked out well. Haha.

 

[FourOneDeuxFitt]

•12/27/2017•
POWER LOWER BODY
DAY 31

Full ROM Deadlifts
| 3 sets of 3-5 reps
135x5, 185x3, 225x5, 275x5, 295x5, 315x4
Hack Squats
| 2 sets of 6-10 reps (lbs each side)
160x8, 160x7, 160x6
(Add extra warm up set for quads)
Leg extensions
| 2 sets of 6-10 reps
175x10, 190x9
(+15lbs from last week)
Stiff legged deadlifts
| 3 sets of 5-8 reps
265x6, 265x5, 265x5
Lying leg curls
| 2 sets of 6-10 reps
100x5, 105x9
(+10lbs from last week)
Standing calf raise
| 3 sets of 6-10 reps
280x9, 280x9, 280x7 drop 190x5
Seated calf raise
| 2 sets of 6-10 reps
90x9, 90x7

So this program recommends switching out squats and deadlifts every 2-3 weeks. I don’t think I’ve did a full ROM deadlift in over a year and a half so I wasn’t dissatisfied with the outcome. Eased into them to save my lower back and still had a bit of room to go up in weight for next week. Also gonna swap out SLDL for maybe some type of squat machine, single leg press, or Dumbbell lunge next week no point in doing both the same workout. Should have realized initially when I switched the power movement

 

[Wunderpus]

•12/27/2017•
POWER LOWER BODY
DAY 31

Full ROM Deadlifts
| 3 sets of 3-5 reps
135x5, 185x3, 225x5, 275x5, 295x5, 315x4
Hack Squats
| 2 sets of 6-10 reps (lbs each side)
160x8, 160x7, 160x6
(Add extra warm up set for quads)
Leg extensions
| 2 sets of 6-10 reps
175x10, 190x9
(+15lbs from last week)
Stiff legged deadlifts
| 3 sets of 5-8 reps
265x6, 265x5, 265x5
Lying leg curls
| 2 sets of 6-10 reps
100x5, 105x9
(+10lbs from last week)
Standing calf raise
| 3 sets of 6-10 reps
280x9, 280x9, 280x7 drop 190x5
Seated calf raise
| 2 sets of 6-10 reps
90x9, 90x7

So this program recommends switching out squats and deadlifts every 2-3 weeks. I don’t think I’ve did a full ROM deadlift in over a year and a half so I wasn’t dissatisfied with the outcome. Eased into them to save my lower back and still had a bit of room to go up in weight for next week. Also gonna swap out SLDL for maybe some type of squat machine, single leg press, or Dumbbell lunge next week no point in doing both the same workout. Should have realized initially when I switched the power movement

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.