Strive For Moreee

[Oldman.]

Nice volume leg day. You should try moving squat and the compound movements to the end. It makes it much harder with less weight.

 

[FourOneDeuxFitt]

Nice volume leg day. You should try moving squat and the compound movements to the end. It makes it much harder with less weight.

To be honest every once in awhile I do switch it up like that. Also what I don’t have shown on the leg workout I posted is I hit some lying leg curls, couple sets on adductor, and a few leg extension sets before jumping into squats. Nothing heavy. Just for blood flow/warm up. But your right. Going heavy with accessory work first then hitting compounds is always a nice change of pace

 

[Oldman.]

For me it’s more about warming up the knees and not putting to much strain on the joints in general to achieve my goals. But as you said you do some warmups before you jump into the compound movements. So that All that really matters.

Great progress!

 

[FourOneDeuxFitt]

For me it’s more about warming up the knees and not putting to much strain on the joints in general to achieve my goals. But as you said you do some warmups before you jump into the compound movements. So that All that really matters.

Great progress!

I used to just go right into squats and maybe do 2 warm ups then jump up in weight. Ever since I actually took a step back and really get the blood flowing with some light accessory work everything else is like butter. Was always too damn hard headed and wanted to get right to it. Just trying to work smarter at this point so I’m not too fucked joint wise down the road and to just reduce chances of injury in general.

Thanks ! It’s nice to get some feedback from time to time.

 

[FourOneDeuxFitt]

•1/8/2018•
CHEST & ARMS
DAY 43

Incline Dumbbell Presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
90x9, 90x8, 90x7, 80x7 drop 60x5 drop 45x5
Hammer Decline Press
| 3 sets of 8-12 reps (lbs each side)
110x10, 110x7, 90x8 drop 65x6 drop 45x5
FreeMotion Chest Press
| 3 sets of 12-15 reps
100x15, 100x14, 100x13
Incline Dumbbell Flyes
| 2 sets of 15-20 reps
20x15, 20x15
(Chest is blasted right now)
Cambered Bar Preacher Curls
| 3 sets of 8-12 reps (cambered Bar+weight each side)
20x12, 20x10, 20x8
Seated hammer curls
| 2 sets of 12-15 reps
15x15, 15x15
Spider Dumbbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
10x20, 10x18
Hoist Dip Machine
| 3 sets of 8-12 reps
BW x12, BW x12, 251x7, 237x8, 223x7 drop 180x5, 151x5
Straight Bar Overhead Ext.
| 2 sets of 12-15 reps
90x14, 90x12
Unilateral Pushdown
| 2 sets of 15-20 reps
10x15, 10x15 +8 +6 +5

Workout went well this morning. Really felt the leg workout from yesterday during today’s workout. Energy levels were definitely low even with having a high carb day yesterday (430g of carbs). Right now on workout days carbs are around 250g going to start slowing increasing those and keep high carb day paired up with legs. Back day tends to be a little bit higher (closer to 300g) or else I’m completely drained the rest of the day and recovery is getting harder as workout improve and weight goes up. Need to pair that up and match diet more accordingly.l and it’s obvious to me now I can feel the need for more calories at this point.
Pre workout meal today:
80g oats, surges free choc syrup, 1 scoop whey, 2tbsp powdered coconut PB (65g carbs total)
Post workout meal: 80g of carbs from cereal, 1 scoop of whey, 1 English muffin (roughly 110g carbs total)

 

[FourOneDeuxFitt]

Got the fawking flu. Nothing but rest for me can’t keep shit down.

 

[Oldman.]

That sucks. Evrone around here is sick as well.

 

[jJjburton]

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.

I know ur pain man.

 

[Seven]

What's up?

 

[FourOneDeuxFitt]

What's up?

Been sick as a dog. Had to get some medical issues taken care of as well. Took about a solid 40 days and couldn’t really get too intense of workouts in. Today was my first REAL day back. Smashed legs and gonna get back on the PHAT program with two power days and 3 hypertrophy days. Suck though lost about 18lbs.

 

[Seven]

Been sick as a dog. Had to get some medical issues taken care of as well. Took about a solid 40 days and couldn’t really get too intense of workouts in. Today was my first REAL day back. Smashed legs and gonna get back on the PHAT program with two power days and 3 hypertrophy days. Suck though lost about 18lbs.

I was wondering what happened, good to hear you're still alive. 18lbs is alot to lose, but you'll get it back.

 

[FourOneDeuxFitt]

I was wondering what happened, good to hear you're still alive. 18lbs is alot to lose, but you'll get it back.

Yeah man. Back on track with diet and whatnot will make a huge difference as well. Just glad I’m back to normal honestly. Size like you said will come back in time.

 

[FourOneDeuxFitt]

Second day back. Strength is down a noticeable bit. Weighed in at 208 this morning so still down a little less than 9lbs from a month and a half ago. Anyways. Successful second day back.

POWER UPPER BODY
Barbell Rows
| 3 sets of 3-5 reps (strict controlled reps)
135x12, 185x6, 205x5, 225x5, 245x3
High Row
| 2 sets of 6-10 reps
180x10, 230x7, 230x7
V Bar Pulldown
| 2 sets of 6-10 reps
165x7, 165x7, 165x7
Incline Dumbbell Presses
| 3 sets of 3-5 reps
45x15, 70x8, 90x5, 100x3, 100x4, 100x3
Decline Press Machine
| 2 sets of 6-10 reps
140x10, 180x8, 200x6
Seated Dumbbell Shoulder Presses
| 3 sets of 6-10 reps
90x10, 140x6, 140x6, 140x5
Cambered bar curls
| 3 sets of 6-10 reps
80x7, 80x7, 80x6+1+1
Skull crushers
| 3 sets of 6-10 reps(cambered Bar+lbs each side)
80x8, 80x6, 80x5
Dumbbell Shrugs
| 3 sets of 6-10 reps (3 second concentric hold)
90x10, 90x10, 90x10

 

[FourOneDeuxFitt]

2/25/2018
POWER LOWER BODY
Smith Squats (3 sec ecc & pause at bottom)
| 3 sets of 3-5 reps
225x5, 275x3, 275x3, 285x3
Hack Squats
| 2 sets of 6-10 reps
90x10, 180x10, 230x7, 250x6
Leg extensions
| 2 sets of 6-10 reps
90x10, 130x10, 150x8, 170x6
SLDL (Dumbbells)
| 3 sets of 5-8 reps
100s x8, 100s x8, 100s x8
Lying leg curls
| 3 sets of 6-10 reps
90x10, 90x9, 90x8
Standing calf raise
| 3 sets of 6-10 reps
180x7, 180x7, 180x6
Seated calf raise
| 3 sets of 6-10 reps
90x10, 90x8, 90x8

Third day back was good. Easing back into heavy weight and explosive reps. Going to continue to slowly increase carb intake and slowly gain build back size. Around 11% BF at the moment which could be worse. Luckily lean enough to really watch the growth process over the next few months and make a strong comeback

 

[FourOneDeuxFitt]

2/27/2018
BACK AND SHOULDERS

Power Exercise Volume Work: Barbell Rows
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
185x8, 185x8, 185x8, 185x7
High Row
| 3 sets of 8-12 reps
140x12, 160x10, 180x8, 160x10
ISO Lateral Low Row
| 3 sets of 8-12 reps(lbs per side)
70x8, 70x8, 70x8
Seated Cable Row
| 2 sets of 12-15 reps(lbs per side)
27.5x14, 27.5x12
Stretchers
| 2 sets of 15-20 reps
70x15, 70x15
Seated dumbbell presses
| 3 sets of 8-12 reps
60x6, 47.5x8, 47.5x8 stop 25x6
Upright rows
| 2 sets of 12-15 reps
45x15, 45x15
Dumbbell Side Laterals
| 2 sets of 12-20 reps
10x12+3partials, 10x12 drop 7.5x6 drop 5x6
Machine Rear Delt Flyes
| 3 sets of 12-20
100x15, 100x14, 100x12
Shrug Machine
| 3 sets 12-20 (3 sec squeeze)
180x12, 180x13, 180x12


Triceps were surprisingly still store from upperbody power day a few days ago. Definitely took a toll my first set of shoulder presses. All in all good workout. Still getting my body readjusted after a good month and a half off.

 

[FourOneDeuxFitt]

2/28/2018
LOWER BODY HYPERTROPHY

Barbell Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x10, 135x10, 155x10, 155x10
225x8, 225x8, 225x8, 225x10
Hack squats
| 3 sets of 8-12 reps
140x12, 160x11, 180x8, 180x9
Leg Press
| 2 sets of 12-15 reps
270x15, 320x15
Leg extensions
| 3 sets of 15-20 reps
70x15, 70x15, 50x15 **(quads destroyed)**
Romanian Deadlifts
| 3 sets of 8-12 reps
100s x10, 100s x8, 100s x7(lost grip)
Seated Leg Curls
| 2 sets of 12-15 reps
70x15, 70x18
Lying leg curls
| 2 sets of 15-20 reps
50x15, 50x15 **(hamstrings destroyed)**
Standing Calf Raise
|. 3 sets of 10-15 reps
100x13, 100x10, 100x10
Seated calf raises
|. 3 sets of 15-20 reps
45x15, 45x15, 45x15


This leg workout destroys me every time. Still have a bit of work to do to get back to the numbers I was hitting a month and a half ago. Placed an order today as well so soon it’ll be time to blast off as well after Iget a few more good weeks back in the gym.

 

[FourOneDeuxFitt]

2/29/2018
CHEST & ARMS
Low Incline Dumbbell Presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
37.5x12, 45x12,
70x10, 80x8, 80x8, 80x6 drop 60x3 drop 45x4
ISO Decline Press
| 3 sets of 8-12 reps (lbs per side)
45x10, 90x8, 90x8, 70x10
FreeMotion Chest Press (hammer grip)
| 3 sets of 12-15 reps
95x13, 80x12, 80x12
Incline Dumbbell Flyes
| 2 sets of 15-20 reps
17.5x19, 17.5x17
Cambered Bar Curls
| 3 sets of 8-12 rep
60x12, 60x11, 60x10
Seated hammer curls
| 2 sets of 12-15 reps
20x12, 20x12
Spider Dumbbell Curls (bracing upper body against an incline bench)
| 2 sets of 15-20 reps
10x17, (biceps smoked) 10x17
Dip Machine
| 3 sets of 8-12 reps
BW x12, BW x10, 180x12, 200x9, 220x8
Rope Overhead Ext.
| 2 sets of 12-15 reps
35kg x15, 35kg x15, 35kg x15
Unilateral Pushdown
| 2 sets of 15-20 reps
5kg x15, 5kg x15

 

[FourOneDeuxFitt]

3/3/2018
POWER UPPER BODY

Barbell Rows
| 3 sets of 3-5 reps (strict controlled reps)
135x10, 135x10,
205x5, 205x5, 205x5, 245x3
ISO Lateral Front Lat Pulldown
| 2 sets of 6-10 reps
140x10, 160x9, 180x8
ISO Lateral Low Row
| 2 sets of 6-10 reps (lb per side)
45x8, 50x9, 55x8, 60x7
Incline Barbell Presses
| 3 sets of 3-5 reps
135x10, 135x10, 185x5
205x4, 215x4, 215x4
Decline Press Machine
| 2 sets of 6-10 reps
180x10, 200x10, 230x6
Shoulder Press (dumbbells)
| 3 sets of 6-10 reps
50x9, 55x7, 55x6
Cambered bar curls
| 3 sets of 6-10 reps
80x8, 80x8, 80x6
Skull crushers
| 3 sets of 6-10 reps
80x8, 80x8, 80x6
Dumbbell Shrugs (machine)
| 3 sets of 6-10 reps (3 second concentric hold)
( no shrugs pain in neck)

Still feel somewhat weak in the gym. Guess that was to be expected after a month off. Numbers aren’t terrible, slowly climbing, slow progress better than no progress..

 

[FourOneDeuxFitt]

3/4/2018
POWER LOWER BODY

Power Movement: Squats (3 sec ecc & pause at bottom)
| 3 sets of 3-5 reps
135x10, 135x10, 225x5
275x3, 295x3, 315x2
Hack Squats
| 2 sets of 6-10 reps
180x10, 230x6, 230x6
Leg extensions
| 2 sets of 6-10 reps
150x10, 170x6, 170x6
SLDL (Dumbbells)
| 3 sets of 5-8 reps
100s x8, 100s x8, 100s x8
Lying leg curls
| 3 sets of 6-10 reps
90x10, 110x7, 110x6
Standing calf raise
| 3-4 sets of 6-10 reps
180x8, 180x7, 180x7
Seated calf raise
| 2-3 sets of 6-10 reps
90x6, 90x6

Workout was a relief today. Finally hit back in the 300s on squats courtesy of the s’mores donuts I ate preworkout haha. Numbers slowly but steadily going up.

 

[FourOneDeuxFitt]

3/6/2018
BACK AND SHOULDERS

Power Exercise Volume Work: TBar Rows
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
90x15, 180x10, 230x10,
270x10, 320x8, 320x8, 320x7
ISO Lateral Front Lat Pulldown
| 3 sets of 8-12 reps
130x10, 130x10, 130x10
Close Grip Pulldown
| 3 sets of 8-12 reps(lbs per side)
145x7, 130x7, 115x10
Seated Wide Grip Row (underhand)
| 2 sets of 12-15 reps(lbs per side)
110x12, 140x10
Lat Pulldowns (rope ext)
| 2 sets of 15-20 reps
30x15, 25x14
Hammer Shoulder Press
| 3 sets of 8-12 reps
90x12, 130x10, 150x7, 130x7
Upright rows
| 2 sets of 12-15 reps
50x15, 60x15
Cable Side Laterals
| 2 sets of 12-20 reps
5x16, 5x14
Machine Rear Delt Flyes
| 3 sets of 12-20
100x16, 115x12, 100x12
Shrug Machine
| 3 sets 12-20 (3 sec squeeze)
180x16, 180x15, 180x12

Felt good today. Strength is slowly increasing and definitely starting to feel and look more “full” again. Carbs are moderate on workout days hitting between 250-300 80% of which are pre and post workout. Aiming to not over indulge trying get weight back up and stay lean at 12% bf or less. Slow and steady.