Stairmaster = Der König der Sporthalle
Today was pretty awesome. Work was a huge pain in the ass and I wanted to crack some skulls, both clients and internally… but ya, got through it and made it to the gym around 8. I was a little out of it, but took a nice long warmup, and then it was go time.
Warmup
Bentover smith rows: in the actual smith. The smith has a built-in stopper thats 3-4 inches higher than I’d like, but oh well, still worked very nicely. Was able to really squeeze the shit out of each rep… talking a full 1-2 count.
95 x 12
135 x 12
185 x 10
225 x 8
275 x 6 + 3 partials
225 x 10
Low one-armed cable rows: rape my lats so good. Squeeeeze
80 x 12 LR
100 x 12 LR
140 x 10 LR
150 x 8 LR
Deadlifts: thought WHY THE HELL NOT. Want to be more like Evan plz. Haven’t pulled from the floor in at least 6 weeks. Felt quite good.
135 x 5
225 x 3
315 x 3
405 x 3
455 x 3: this is when I knew it was gonna be a good day…
495 x 5: EZ
515 x 4: pretty EZ. last rep slowed down a little but prob another 2 in the tank.
Pullups
(Neutral grip)
bw x 12, 9
(Assisted pullups, wide grip)
x 10ish, 10ish + partials… Wowee!
Pulldown finisher: did like 3-4 sets with different grips with 30sec rest… Done.
DB shrugs with true 3sec hold.
100s x 12, 12, 12
Seated calf raises: squeezin.
45 x 20
70 x 15, 15, 15, 12, 10. No walking for me.
Cooldown.
Strong session.
I lol’d at ‘true 3sec hold’
<3
Strong deads. Just a good looking session overall.
what the hell?
Your bench has gone up like one million pounds since I was last in here… so jelly!
Nice work insect
Evan, Ryan – thanks guys.
Greg – great to have you back bro! mucho congrats on becoming a daddy, and your general badassery in general. Don’t sweat it on the bench, I’m just heavier and fatter. Fat boy leverages ftw!
Achilles – living in your shadow is tough, but i continue to grind.
Delt / trap session of epic proportions today. Was on a business trip to Charlotte, NC for the last couple days eating like SHIT and sitting on my ass. Was feeling pretty gross last night, so I knew I would have to kill it to make up for the blubber. No need to get into exactly the shit i was eating, but if I ate like that for a week I’d be fatter than… idk.
Warmup. No rush today, so took my time and did everything i wanted to to limber up.
Incline rear delt flies: 
15s x 50
25s x 30
35s x 15 + 10 partials
Seated barbell military press: wanted smith, but a guy had just jumped on it. I have to jerry rig the setup and it’s super unstable, as I’ve said before. Definitely compromised my heaviest set, but no worries.
bar
95 x 15
135 x 10
185 x 8
225 x 8
245 x 4: I think I woulda been good for more but I felt like I was gonna tip over and kill myself, lol.
VERY strict lateral raises: each rep starting from a deadstop from my sides, to around ear level, squeezed. Amazin.
15s x 15
20s x 12
25s x 10
20s x 10
15s x 10 + 10 w/ looser form
Seated smith BTN press (slow negative) / DB front raises (each rep squeezed): delts pumped like a balloon, hnnnnngggh!
95 x 15 / 20s x 10 LR
95 x 15 / 20s x 10 LR
115 x 12 / 25s x 8 LR
115 x 12 / 25s x 8 LR
Cable laterals: each rep squeezed hard
20 x 12 LR
30 x 12 LR
30 x 10 LR drop 20 x 10 LR
Incline DB flies finisher: 55s x 35ish drop 17.5s x 12ish. I was dead.
Smith shrugs w/ 2sec hold
135 x 10
225 x 10
315 x 10
365 x 10
405 x 10
405 x 8 drop 315 x 10 drop 225 x 10 – 315 and 225 did NOT have true holds, lol. TrapezoidWreckage.com
Elevated smith calf raises
135 x 15
185 x 15
225 x 12
275 x 12
315 x 12
Machine calf press / bw donkey calf raise
10 / 20 —> 3x through. Ouch.
Cooldown, some back extensions, then 10min in the sauna. Amazin.
Fucking volumecity man. Jesus Christ.
Jealous, obvi.
Sure wish I had the ability for lots of volume…
Ya was a lot of volume even for me.
Delts and traps are tender as eff today. Amazin. Arms later on.
Great arm sesh. Stole ideas from Ev. The technique on the pressdowns was wild.
Incline DB curls: arms together, squeeze, 3 sec negative.
15s x 15
20s x 12
25s x 10
30s x 8, 8, 8 – really, really tough, especially the second 2 sets. Pumpsplosion.
EZ preacher curls: nothing too fancy on these. Hard contraction.
+15/side x 12
+25/side x 10
+35/side x 8
+25/side x 8
Kettlebell hammer curls: comeatme crossfitters. Arms together
“yellow ones” x 12, 12, 10 + some forced reps
Barbell curls: only rest was changing of the weights. Smashed my ring finger pretty good slapping a 10 on. Still hurts. 
65 x 10
85 x 10
90 x 8, 8
100 x 8 drop 65 x 10
Pressdowns: the whole “x reps squeezed + y reps TUT” thing was BRUTAL. Wow. Definitely a keeper.
(rope)
60 x 15 squeezed / 10 TUT
70 x 15 / 10
70 x 15, 10
(cambered bar)
110 x 13 / 8 (lol too heavy)
100 x 12 / 6 (lol)
100 x 10 / 5 (unbearable pump)
Bench dips: felt good today. Slowww, deep stretch, hard squeeze
bw x 10
+45 x 10, 10, 10
CG bench press: 2sec pause, explosive, no lockout
95 x 10
135 x 10
185 x 8
225 x 8
Seated DB OH extensions
50 x 25
65 x 15
(switch to 1 arm)
20 x 15-20 LR, 12 LR, 10 LR, 8 LR (with no real rest). Did these with an exaggerated stretch.
Weighted leg raises, 4 x 12, then decline weighted situps with a plate on my face, slow negative, 3 x 6
Wanted to do cardio but the gym was closing.
Nice work man. Pumpz n all that jazz.
Spanks. i’m not moving earth-shattering numbers, but it’s like I’m cumming every time I’m in the gym!
Wat.
WOW what a leg day. Despite 2 consecutive nights in a row of heavy drinking, still brought the noise. My good buddy from work joined me (he’s hit the odd chest sesh with me in the last few weeks), and we had a good ol’ time. He really needs to work on getting his reps more under control and general mind-muscle connection, but he killed it too.
Long warmup (10min stairmaster, lots of PVC rolling, stretching, mobility work, etc). Knee still doesn’t feel awesome, but if I don’t go rock bottom on my squats, it’s fine. I still need to figure out what’s going on.
Lying leg curls: squeezing heels together. Each rep squeezed, slow negative, deliberate stretch
50 x 15
65 x 15
80 x 15
95 x 14
65 x 12 + 10 bottom partials + 10 top partials
Back squats: nothing fancy. Nice controlled negative. Took awhile to warm up my hips and knees but the worksets were money.
135 x 8, 8
225 x 8, 8
275 x 6
315 x 4
— Work sets:
335 x 10
365 x 10
405 x 8 —> that last one was killa.
Machine leg press: TUT focus, no lockout, controlled neg, deep
260 x 15
300 x 15
340 x 15
400 x 15
DB SLDLs: I was dying at this point.
75s x 12
105s x 12
110s x 10
Seated calf raises / BW donkey calf raises
45 x 20 / BW x 25
70 x 15 / BW x 25
90 x 12 / BW x 20
115 x 12 / BW x 20
90 x 10 drop 45 x 10 bottom half, 10 top half, 10 full ROM (OMFG)… into intense calf stretch. IJGHJKFFGJKSFKLDSJFDSJK I literally fell to the ground after the last 10. Literally. Fire. In my leg. Fuuuuu.
My intention was to do cardio but none was needed on this day. I don’t think I’ve ever sweat so much in my entire life. Feels good man.
Great track, I feel I will be coming at you for trance recommendations.
Training looking on point as ever, you seem to have very few “off” sessions these days (Evan style). I did a very similar leg session this week and it really does kill you.
Nice leg session.
Today I was goin stir crazy while studyin (its an off day), so I started doin bodyweight leg exercises while drinking a beer. amidoinitrite?
Jake, thanks, it’s a great track. This sort of Mountain Dog training has really been great for me. It just makes so much sense with where I am right now. Evan very graciously posts his workouts so I get some great ideas. A lot of credit to the big man JM.
Thanks Dixie. u r doin it right. does that count as an [ELITE] exercise though?
Today was good. The gym was PACKED, guessing because the weather is starting to warm up some. I had to rethink the latter half of my workout on the fly because everything I wanted to do was taken and people were like “Ya I have 10 more sets bro!”… Some weak guy weaseled his way into working in with me on bench which was a pain because it through off my rhythm a bit, he was working out with 175, and he gave a terrible handoff on my top set. Oh well. Crushed my tricep longhead after I crushed chest (tricep, if you’re listening… plz grow).
Warmup
Flat bench press
bar x 15
95 x 15
135 x 12
185 x 10
225 x 8
275 x 6
315 x 3
345 x 4: really really really wanted 5, and maybe without a terrible handoff I would have gotten one. Oh well. Not terrible.
Incline barbell bench: wanted the smith, no dice, wanted DBs, no dice… eff it. Freeweight it is. Did these with a 2sec pause on the chest, and a hard 1sec contraction at the top. Brutal.
135 x 10
185 x 8
205 x 8
225 x 10 drop 185 x 8 drop 135 x 8. Oof.
Pec deck: stretch and SQUEEZE!
something x 30
something heavier x 20
something heavier x 15
Selectorized machine press: slow negative, hard squeeze at the top
140ish x 15 + 10 pump reps, 12 + 8 pump reps, 10 + 8 pump reps. Lololol that was awful.
Cambered bar reverse grip pressdown / regular grip pressdown: thank you Kai Green
50 x 20 / 15
60 x 15 / 10
70 x 14 / 10
80 x 12 / 10
Decline EZ extensions: for dat longhead. Felt so mazin.
70 x 12, 10, 10, 9
Incline DB skulls: long stretch
17.5s x 30
20s x 25
30s x 15
Low-pulley OH extension: same movement as a one-armed DB extension basically. Felt great as a finishing move.
30 x 14 LR
40 x 12 LR, 12 LR… Maybe I did a 4th set I don’t remember.
Stretch, cooldown stuff, 12 min stairmaster.
Mmm can I have your bench numbers. I would like them, I would.
[quote]bugeishaAD wrote:
Incline barbell bench: wanted the smith, no dice, wanted DBs, no dice…
[/quote]
I’ll give you my dice. Anytime you want …
[quote]bugeishaAD wrote:
Cambered bar reverse grip pressdown / regular grip pressdown: thank you Kai Green
50 x 20 / 15
60 x 15 / 10
70 x 14 / 10
80 x 12 / 10
[/quote]
Love that superset. Especially High reps.
Any pic updates. Thought i saw you were going back up in weight? Going for da gainz. I woudl gladly take your pressing strength mine sucks.
Lol @ tricep if youre listenin plz grow hahahaha…kickin ass in here man
gotta love tiesto’s club life releases