Wunderpus' get bigger cycle

[Wunderpus]

Glad you're alright Wunder, found an old training friend foaming at the mouth after a insulin injection. Called help he was fine after...scary though.

Thanks brother, that is FUCKING scary.... Nothing like that in my case. But, I will tell you if this happened while I was driving, I'd probably be dead or fucked up.... This is a reminder to EVERYONE who uses insulin, have sugar READY! Not in your bag or in your car..... In your fucking POCKET. Also, if you can, tell the people you are training with. Don't die to put on 10 lbs.... Please.

 

[jaymaximus]

@Wunderpus, someone hacked your account and changed your AVI!

Unless you did it yourself. In which case, Im about 104% sure youre actually Bautista.

 

[Wunderpus]

Okay, freaks.... Here's a bit of an update for you-


This is the midway point in week 4 of John Meadows' 12 week "Annihilation Wave" program. Really starting to see some serious changes in my body and my strength is going up. I will NEVER go without training abs and calves 5 or 6 days a week again... It's done so much for them in just the 4 weeks I have been practicing that.

My current week looks like this -

Saturday- Heavy legs
Sunday- Heavy chest and shoulders
Monday- Heavy back (including lower back)
Tuesday- Heavy arms (tris, bis and forearms)
Wednesday- Chest and shoulders pump (high rep and stretching exercises)
Thursday off- That's cigar shop night w/ the boys
Friday- Back pump w/o lower back and bi's

The idea of working groups 2x per week, with one being "heavy" and one being "pump", is fucking genius.... Truly, it is.

My week was fucked up from the gym being closed on Christmas last week, so it's chest and shoulders pump today... Would it be interesting if I put a general idea for what it looks like here? John asked to not copy and paste his exact workout (reps, sets, etc.) but I can't imagine he cares if I just put the movements.... He has them on his public YouTube anyway.

Thanks guys! Happy New Year, be safe tonight!

 

[Wunderpus]

@Wunderpus, someone hacked your account and changed your AVI!

Unless you did it yourself. In which case, Im about 104% sure youre actually Bautista.

That's me lol

 

[MindlessWork]

@Wunderpus, someone hacked your account and changed your AVI!

Unless you did it yourself. In which case, Im about 104% sure youre actually Bautista.

Lmao, looks like @Wunderpus grew nice traps

 

[jJjburton]

I love the heavy and pump/light training schedule as well. Keep it up homie. Have a good new years.

 

[MindlessWork]

Fack, my gym closes same time I leave work as I am working a full day and already it's slow. Wanna get those last bit of gains for 2015....

 

[Wunderpus]

Fack, my gym closes same time I leave work as I am working a full day and already it's slow. Wanna get those last bit of gains for 2015....

WTF! Mine is open till 6, I'm off work at noon, I'll lift for you!

 

[MindlessWork]

WTF! Mine is open till 6, I'm off work at noon, I'll lift for you!

Mine is open till 5..and I get out at 5.

 

[Wunderpus]

Mine is open till 5..and I get out at 5.

Fuck! I hate that shit, mine was closed Christmas. Call it a rest day!

 

[D-Ballin]

I'd be very interested in seeing a general layout for this program.

What does the daily volume look like on abs and calves?

Nice avatar man. Some deep cuts on those shoulders.

 

[Eman]

I'm curious about the abs and calves training also. So many schools of thought on ab work as well as calves.

 

[Wunderpus]

I'd be very interested in seeing a general layout for this program.

What does the daily volume look like on abs and calves?

Nice avatar man. Some deep cuts on those shoulders.

Thanks brother.

As far as volume, it varies a bit, but mostly failure training. It's typically a combination of 2 or all 3 of these movements-

Hanging Leg Raises
Incline Situps
Rope Pulldowns

For example, here's one routine:

Hanging leg raises to 20 or failure if it's less
Rope Pulldown (25 reps one day, maybe heavy and low rep next time)
Incline Situps to failure

Do that 4 times.


Here's my favorite calf routine that he does, and says to do it AT LEAST once a week:

Calf raise machine

10 reps, full range of motion and a big slow stretch
Top of the 10th rep hold in the flex/stretched position for 10 seconds
Then hit 10 partial reps, followed by ANOTHER 10 second stretch at the top
One more set of 10 partials with another 10 second stretch.

Try it with just 2 plates or less, it hurts, really bad.

 

[D-Ballin]

Thanks brother.

As far as volume, it varies a bit, but mostly failure training. It's typically a combination of 2 or all 3 of these movements-

Hanging Leg Raises
Incline Situps
Rope Pulldowns

For example, here's one routine:

Hanging leg raises to 20 or failure if it's less
Rope Pulldown (25 reps one day, maybe heavy and low rep next time)
Incline Situps to failure

Do that 4 times.


Here's my favorite calf routine that he does, and says to do it AT LEAST once a week:

Calf raise machine

10 reps, full range of motion and a big slow stretch
Top of the 10th rep hold in the flex/stretched position for 10 seconds
Then hit 10 partial reps, followed by ANOTHER 10 second stretch at the top
One more set of 10 partials with another 10 second stretch.

Try it with just 2 plates or less, it hurts, really bad.

That sounds remarkably painful, haha. Just the thought of trying that on an oral has my calves spasming.

Thanks man!

 

[Mr.B66]

Thanks brother.

As far as volume, it varies a bit, but mostly failure training. It's typically a combination of 2 or all 3 of these movements-

Hanging Leg Raises
Incline Situps
Rope Pulldowns

For example, here's one routine:

Hanging leg raises to 20 or failure if it's less
Rope Pulldown (25 reps one day, maybe heavy and low rep next time)
Incline Situps to failure

Do that 4 times.


Here's my favorite calf routine that he does, and says to do it AT LEAST once a week:

Calf raise machine

10 reps, full range of motion and a big slow stretch
Top of the 10th rep hold in the flex/stretched position for 10 seconds
Then hit 10 partial reps, followed by ANOTHER 10 second stretch at the top
One more set of 10 partials with another 10 second stretch.

Try it with just 2 plates or less, it hurts, really bad.

So if im reading this correct, its just 2 sets? For calves

 

[jJjburton]

Also what works for calves. Is angling your feet either inward or outward. It hits the outside of the calf and the inside. I am seeing great results with it. It was on one of bill roberts pages on meso. I do, outward, inward, then regular. 2 times so 6 sets. Either sitting or standing. Or horizontal.

 

[Wunderpus]

So if im reading this correct, its just 2 sets? For calves

That's 1 set.... Do that set 2 or 3 times.... Within that lift is 3 smallish sets of 10 with three 10 second holds.

 

[Mr.B66]

That's 1 set.... Do that set 2 or 3 times.... Within that lift is 3 smallish sets of 10 with three 10 second holds.

Thanks Wunder, gonna give these a go. Been doing those triceps kickback with palms facing back and im loving them, really works that inner head.

 

[Wunderpus]

Thanks Wunder, gonna give these a go. Been doing those triceps kickback with palms facing back and im loving them, really works that inner head.

Love it! After 2 or 3 sets of these calf raise giant sets I can barely walk.... If that's not the case, you're doing something wrong!

Of to go fuck up some chest and shoulders!

 

[Mr.B66]

Love it! After 2 or 3 sets of these calf raise giant sets I can barely walk.... If that's not the case, you're doing something wrong!

Of to go fuck up some chest and shoulders!

Go kill it Wunder!!!