This week is going to be a bit unpredictable, so it?s likely most of my sessions will be during lunch. Today, legs was on the agenda, and despite my groin feeling a little tender, I got after it and had a great session. Got all this done in under an hour.
Quick warmup
Lying leg curls: squeezing as hard as humanly possible at contraction, controlled (, painful) descent
65 x 12
80 x 12
95 x 10
110 x 8, 8
80 x 15
DB SLDLs: slowwww negative, explode up and forecefully contract hamstrings
75s x 10 warmup
105s x 10, 10, 10
Leg extensions: long, hard contractions - ____________ -
50 x 15, 12
70 x 10
90 x 10
40 x 20 + partials
Back squats: felt these out and as long as I stayed nice and controlled, no real pain. Should be back at 100% next week. Still, these were tough at this point in the workout. Slow negatives, slight pause in hole, no lockout
135 x 12
225 x 12
315 x 10
Leg press finisher: 1pps. Start with feet low and together, bang out AMAP (I think I got to like 35 or so), feet a little higher and regular width, AMAP (15-20 ish), feet high and point out, AMAP (10-15). These were done with excruciatingly slow negatives (4-5 seconds), holding that painful stretch. People were looking at me funny making horrendous faces with 1 plate, but hey.
Seated calf raises / Donkey calf raises: some calf destruction
2 plates x 15 squeezed / BW x 30
2 plates x 15 squeezed / BW x 30
2p + 25 x 10 squeezed / BW x 20
2p + 25 x 10 squeezed / BW x 20. Immediately into an intense calf stretch (y thank u evan!). Done. Had trouble changing my legs were so shaky.
XB: What makes you ask about if I?m more caught up on sleep? In general, I?d say no, but I took it easy this weekend and got plenty of rest, so I should be more or less good to go.
Thanks for your comments RE: shoulders. I think when I hit certain poses they look good, especially when the light hits them just right. They are quite imbalanced though (left side, along with left arm, is much fuller), and need much more size before they look sexual relaxed from the front.
Regarding stims, I have varied it up. Currently I?m using Hemorage (gets a lot of mixed reviews, but I?m liking it). Has a bit of an ?amphetamine? high if you take enough. Lately I?ve been doing 2/3 scoop with 1 200mg caffeine pill. Sometimes I?ll take caffeine by itself (roughly 500mg), and when I have it, I also am a fan of things like Jack3d (love me the beta alanine tingles). Stims for me make training more fun and help push me into the zone quicker and more consistently versus not using them. When you?re younger or a student and your days can revolve around lifting, you can get by without them, but I know I?d have trouble bringing good intensity day in day out without them.
XB: What makes you ask about if I?m more caught up on sleep? In general, I?d say no, but I took it easy this weekend and got plenty of rest, so I should be more or less good to go.
Thanks for your comments RE: shoulders. I think when I hit certain poses they look good, especially when the light hits them just right. They are quite imbalanced though (left side, along with left arm, is much fuller), and need much more size before they look sexual relaxed from the front.
Regarding stims, I have varied it up. Currently I?m using Hemorage (gets a lot of mixed reviews, but I?m liking it). Has a bit of an ?amphetamine? high if you take enough. Lately I?ve been doing 2/3 scoop with 1 200mg caffeine pill. Sometimes I?ll take caffeine by itself (roughly 500mg), and when I have it, I also am a fan of things like Jack3d (love me the beta alanine tingles). Stims for me make training more fun and help push me into the zone quicker and more consistently versus not using them. When you?re younger or a student and your days can revolve around lifting, you can get by without them, but I know I?d have trouble bringing good intensity day in day out without them.
[quote]bugeishaAD wrote:
 Stims for me make training more fun and help push me into the zone quicker and more consistently versus not using them. When you?re younger or a student and your days can revolve around lifting, you can get by without them, but I know I?d have trouble bringing good intensity day in day out without them.[/quote]
Im finding the exact same thing with stims now
[quote]bugeishaAD wrote:
XB:� What makes you ask about if I?m more caught up on sleep?� In general, I?d say no, but I took it easy this weekend and got plenty of rest, so I should be more or less good to go.
Ã?Â
Thanks for your comments RE: shoulders.� I think when I hit certain poses they look good, especially when the light hits them just right.� They are quite imbalanced though (left side, along with left arm, is much fuller), and need much more size before they look sexual relaxed from the front.
Ã?Â
Regarding stims, I have varied it up.� Currently I?m using Hemorage (gets a lot of mixed reviews, but I?m liking it).� Has a bit of an ?amphetamine? high if you take enough.� Lately I?ve been doing 2/3 scoop with 1 200mg caffeine pill.� Sometimes I?ll take caffeine by itself (roughly 500mg), and when I have it, I also am a fan of things like Jack3d (love me the beta alanine tingles).� Stims for me make training more fun and help push me into the zone quicker and more consistently versus not using them.� When you?re younger or a student and your days can revolve around lifting, you can get by without them, but I know I?d have trouble bringing good intensity day in day out without them.[/quote]
Cheers Bug.
On sleep earlier you’d mentioned last week was horrible not sure if recovered up from that, that’s all. From personal experience I used to have problems with my sleep affecting work performance in the early years and I couldn’t explain it. Eventually what solved it (or at least for the last two years) was 200mg of anhydrous caffeine a day in the morning and I never felt sleepy during the day - 15 bucks to fix work performance! lol
In the video with Ev your shoulders certainly looked popping. Oh to have shoulders like that one day, that’s the dream.
I wholeheartedly agree on the stims, the two you mentioned are banned for different reasons in Singapore (one of the ingredients is banned) so we try to find “creative” ways of bringing it in. I get a buzz with more than 200mg caffeine, if I take a pill in the morning and then drink coffee with my staff or clients I’m buzzing all day and most of the night. I tried tyrosine and caffeine mix last Saturday it was good, I’m going to up the dose of tyrosine. I also take a nootropic called Neurostim from the UK in the mornings. I do recommend Alpha GPC, I get that from the same UK supplier in powder form.
Ultimately a more focused individual in and out of the gym performs better and delivers results on a more consistent basis to the point both his neural pathways and MMC are wired for top tier performance 
Grumble grumble grumble. Busy work is busy. Had to cram in chest / shoulders / tris into a lunchtime session. It was a good session, but I wish I had had more time to plan it before going in. Wanted to mimic one of Evan?s chest / delt sessions but I really didn?t have time to look it up before heading in. So this is what I ended up doing:
Quick warmup
Cable flies: 1sec squeeze, good stretch
5 ascending sets, reps as follows: 20, 20, 20, 15, 12
Low-incline bench press: felt good with pumped chest, but started gassing quickly. Moving fast here so no time to fully recover and go all out, weight wise.
95 x 15
135 x 10
185 x 10
225 x 8
245 x 10, 8, 8: about 60sec rest between sets
Flat DB press: 1sec squeeze 1sec stretch. Low rest. Finish it out.
75s x 10, 10, immediately into a set of pushups. Think I got like 9. IDK how the hell Evan does 110s or w/e.
Seated DB laterals / front raises / press: love this triset. Gets the delts on fire very quickly, even with low weights.
15s x 15 / 10 / 15
20s x 12 / 10 / 15
20s x 12 / 8 / 12
Incline rear delt flies
20s x 50, 50.
Incline DB skulls
15s x 35
20s x 25
Cambered bar reverse grip pressdowns / regular grip
60 x 15 / 10
80 x 15 / 10
80 x 14 / 8
2 sets cable kickbacks to finish. Fin. 50 min lifting.
[quote]bugeishaAD wrote:
Only off thing was when I overzealously kicked up the 100s for seated DB press, I think I pulled or strained my groin. Ha.[/quote]
derpppp
good to see you’re still killin it despite the groin injury
not sure how you and others train on your lunch break. I fall asleep if I so much as sit still for five minutes afterwards.
Grumble grumble round dos. I don?t like trying to hit back plus extras during lunch time. The worst. I hate work sometimes. Also, was having trouble turning on total Beast Mode today. Was a decent workout, just nothing spectacular. Miss the good ol? days of having all the free time in the world. Another late night tonight.
Quick warmup
Neutral grip pullups: felt a little sluggish on these today. Hard contraction at the top, 2 count descent.
BW x 12, 10
+25lbs x 6, 6
One-armed cable rows: drive elbow back, hold hard contraction. This is a sexual movement if you have trouble feeling your lats.
70 x 12 LR
100 x 12 LR
130 x 10 LR, drop 60 x 10 LR
Meadows rows: Got some new EFS straps that are much softer and longer than my old ones, making them much more comfortable for these.
+50lbs x 10 LR
+100lbs x 10 LR
+125lbs x 10 LR
Pulldowns
(wide grip, 1.5 reps)
100 x 8
130 x 8
(underhand)
170 x 8
200 x 8
2 sets stretchers, plus a lat stretch.
DB shrugs w/ 3sec hold
125s x 10 + 6, then 20 reps regular. Was pretty tired by now and forearms were dying.
Not feeling anything bicep today, plus I was out of time. Threw in 3 sets of rope hammer curls, 12 reps each. At least I did something. My buddy is coming in town this weekend, so tomorrow I will probably just do calves and cardio, then we will hit arms on Saturday.
Respect for getting it done at lunchbreak… shifting some good weight on the meadows (pretty sure im suing like 70~lb??)/one-armed(same top weight as my 2 armed?)/shrugs(quiteheavyforhold.jpg).
I’m definitely appreciating “the days of having all the free time in the world” though, I realise I may not always have this luxury.
[quote]jake_j_m wrote:
I’m definitely appreciating “the days of having all the free time in the world” though, I realise I may not always have this luxury. [/quote]
When I look back on uni and how much time I had I’m embarrassed by how little I did in that time compared to now! So yeah, make sure you take advantage of it.
Bug, sessi and amazin’ work as usual.
Bug, changing my game up to account for full time work and class that I will be starting soon. New goal is to have you mirin.
Its on.
Jake – yes, appreciate it and take advantage of it. You’re making some quick improvements.
Dixie – I’ve been mirin since March 2009. <3
Decent arm session. My delts are extremely sore, making some movements tricky that I wanted to do, and last night was a very late night (have a friend in town from NYC), but we still got after it. As always, inspired by Evan / JM.
Warmup
Standing smith calf raises: 3 sec stretch, 1 sec squeeze
bar x 20
135 x 15
185 x 15
275 x 15
Dropset on seated calf raise.
Rope pressdowns, 2 x 20 warmup
Rope pressdowns / Incline DB curls
Pressdowns were sets of 12-15, DB curls were 20-30. 5 sets.
Incline skull/press hybrid / EZ curls
4 sets of 10-12 of each.
Seated DB extensions / Two-armed DB preachers
3 sets of roughly 10-12 on each.
2 sets OH rope extension finisher, 30 reps
2 sets DB hammers to ears, 20~ reps.
Stretch, feel like death, eat. Happy Saturday peeps.
[quote]bugeishaAD wrote:
Standing smith calf raises: 3 sec stretch, 1 sec squeeze
bar x 20
135 x 15
185 x 15
275 x 15
Dropset on seated calf raise.[/quote]
This sounds like death - Good Job!
NewAdventure: Lol yes it is. Calf training is delightfully painful. Mirin avi btw.
Solid leg destruction today, inspired by Evan as always. Got off work at a reasonable time, and though a little fatigued from a great weekend of partying and not sleeping, took my time warming up and getting in the zone.
Thorough warmup, then 6 min 90 step/min stepmill to get blood pumpin’.
Seated leg curls
2 x 20 warmup
70 x 14
80 x 12
90 x 10
50 x 35 - wat. hammie pump go away plz.
Leg press: close stance, 2sec negative, deep, no lockout
2pps x 20
4pps x 20
6pps x 15
8pps x 12 drop 6pps x 12 (reg stance) drop 4pps x 12 (super wide stance) drop 2pps x 20 (feet together) - WAT
Smith squats: deeeep, toes out, no lockout
185 x 15
245 x 12
295 x 10
335 x 8
Forgot to do extensions… lol.
Back extensions w/ hard glute/ham squeeze
bw x 15
+35lbs x 10, 10 drop bw x 10
Seated calf raise / donkey calf raise
2p + 25 x 10 / bw x 30 —> 60 sec rest after superset, 3x through
3 sets one-legged machine calf raises.
Stretchin, cooldown, blahblah. Was a good sesh.
I need to figure out a solution to cool my apartment at night, because I haven’t been able to sleep decently 3 nights in a row due to it being so hot. Will pick up a fan this weekend, because this window A/C unit simply isn’t cutting it.
Had ample time to warmup today, just took me awhile to “get into it”. DaChamp told me I should try to get my bench strong, so for the foreseeable future, I am gonna start with some good ol’ flat bench, barring any funky shit happening. I think it’s been maybe 2 months or so since I’ve touched it.
Warmup
Flat bench press
bar x 10
95 x 10
135 x 8
185 x 6
225 x 4
275 x 3
295 x 7 - no lift off, no spot. 1 in the tank for sure, maybe 2 with a spot. This will be my baseline. Expect this to go up.
Low-incline dumbell press: this time, twisted the DBs to neutral, 1-2sec chest flex, slow negative, 1sec stretch. Dat pump
65s x 10
80s x 10
95s x 8
Flat bench press: 1sec pause on the chest, no lockout
135 x 10
185 x 8
225 x 6 (deceptively difficult) drop 135 x 15
3 sets of pushups between aerobic platforms to failure (which was 12, 10, 8)
Rope pressdowns: 1sec contraction. 30sec rest
60 x 20
70 x 16
80 x 14 drop 50 x 15
Low-incline skulls: longhead emphasis (elbows tilted back, get good stretch, contract long head)
60 x 15
80 x 12, 10
Overhead rope extensions
2 sets of 15-20
EZ preachers
35 x 35~, 25, 20
Meadows hammers
30s x 10
40s x 10
50s x 10
20s x 35 (arms together, regular hammers. Last 5 reps done alternating)
2 sets lat pulldown OH cable curls to finish.
10 min stairstepper till I almost puked up my BCAAs ololol. Went into this workout super bloated. Weighed in super heavy for me after. I lol’ed. Back tomorrow.
Sent you a pm, not sure if yours work though?
JD, I got it, I was just busy last night so I didn’t get to reply and I wanted to not rush it. Will respond tonight.
Sleepy as hell today, work was frustrating. Kept thing I was done but seemingly small edits took stupid amounts of time to complete properly. Got out at quarter to nine and the gym closes at 10, so I had to get in, changed, and goin pretty fast. Lifted for about 50-55 minutes I think. Simple and to the point.
Quick warmup
“Smith” deadstop barbell rows: in “” because it’s not really a smith, but more of a guided powerrack. Bar is still 45lbs, but no lateral movement. Weird. Enjoyed these though.
95 x 10
135 x 10
185 x 8
225 x 8
248 x 8
185 x 10
One-armed barbell rows: wish I had something to brace my non-working arm against. Just kinda leveraged against my knee. Nice TUT focus
+50 x 12 LR.
+75 x 10 LR
+100 x 10 LR drop +50 x 8 LR
Neutral grip pullups: hard contraction, good stretch
bw x 12, 8, 7
Underhand pulldowns
120 x 12
160 x 10
210 x 10 drop 110 x 10
Widegrip seated cable rows: finisher
2 sets of 25-30 reps, first 15 or so held a 1sec contraction.
5 min stretching. Not displeased. Delts and traps tomorrow.
NEVA ENUF PUMPS
i herd that u wer strong
so i lookt at ur log
dey wer right, ur strong and ript, srsly
[quote]bugeishaAD wrote:
One-armed barbell rows: wish I had something to brace my non-working arm against. Just kinda leveraged against my knee. Nice TUT focus
[/quote]
I do the same thing, it’s less then ideal, but far better then just hovering which ends up giving all sortsa trunk rotation. I find Meadows Rows are a little easier for balance due to the mechanics and the lighter weight… the strength curve on them is weird as hell though.
May as well ask on here, what movements do you truly rate for “back thickness” ie. for someone like myself with reasonably wide lats, getting that proper upper-upper back area thick as hell. I think this might be the key thing I’ve been missing in my back training. (obviously need to gain lots of weight, though)