9-13 Lower
Get loose. Do some sideways step ups and backwards step ups.
Hanging Leg Raise x 12
45 Back Raise x 12
Step Up x 12
4 laps
Decline Sit-up x 15
Monster Mini Band GM x 25
Three times
Seated Calf Raise x 12 together then 5 single leg
4 sets
Standing Calf, start with heels on floor x 15
4 sets
Medicine balls for weight on back raises/step ups. First time working calves in like 3 weeks, light weights ankle was OK.
9-14 Upper
Get loose. Then like four reps of 5-6 upper back moves in a row, like in Smitty’s video. x 2
Medium Width Cable Pulldowns x 12 down to 9
Incline Press Machine, Neutral Grip x 12 down to 8
4 pairs
Glass DB Row x 12
Incline DB Press + mini band x 12 down to 8.5
3 pairs
Barbell Curl x 10
Cable Fly, low to high for upper chest x 12
3 pairs
Incline Hammer Curls x 12
Straight Arm Cable Pulldown x 10, slow plus hold
Solid Saturday workout. I’m running out of steam on the cable pulldowns. Maybe I’ll switch back to the plate loaded machine, or rest/pause on the cable. Or stop being a puss and do some chinnings.
I don’t usually mess around with cable fly stuff, to avoid the crowds but I did some today (in the style of Carter/Meadows) and they were blasting my top pecs without any worry about bar path or stability of anything not fun. I guess that’s why all the bros do them.
Sunday
-Band stuff for hips, dog walk with ankle weights.
-Later, 6 easy jumps to get going then 24 up to a 24" stack of tires.
9-16 Lower
Get loose. Suitcase high knee marching, one set of 40 leg extensions.
Ass Blasters x 13
Hack Squat x 12
4 sets ramping
Neck Harness Extensions x 25
Single Leg Curl x 16
Reverse Hypers x 25
Decline Situps x 15
4 laps
Like last week, only a little heavier.
9-18 Upper
Get loose, upper back moves x 2
Long Rope Tricep Pushdowns, Push hands out x 20
Rear Delt Row x 10 then rear delt swing x many
Dumbbell Shrug with hold and slow lower x 10
4 rounds
Dicks Press x 10
Lean away dumbbell side raise x 12-10
Dumbbell Bent Row x 12
3 rounds
Overhead Press Machine x around 6 half half full reps
Tate Press x 15
Cable Upright Row x 15
3 rounds
Shoulders, traps, triceps, my favorite day. Cable triceps pushing out and Tate presses were killing my right elbow so I avoided them for months. They felt good today. Louie says if your elbows hurt, do band pushdowns. (Shoulders depressed, push all the way thru, knuckles towards the floor at the end). I guess it worked.
Didn’t know this thread was NSFW lol
Was gonna google Ass Blasters but then I realized I’d rather not. Who knows what’ll show up lol
I’ve got to include some explicit content to appeal to my teenage fans. Just like Eminem.
Ass Blasters.
Dicks Press.
Not really a fan, but you gotta give credit where credit is due. The man’s really good with words and using them to deliver a message. I believe he also made some songs without explicit content as well which proves a point.
I take it the dicks press is for added triceps work?
Yes, tons of tricep. It’s almost like extra tricep work right in the middle of a close grip bench. The bar moves a long way and each rep takes a long time.
I was doing some heavier paused close grip pressing for awhile but it was starting to irritate my elbow. Then some JM presses but they got boring.
Oh! My normal BP then!
We need to do more curls so our arms don’t have to bend so much.
Brilliant! Now, I can stop working on just getting fatter.
9-20 Lower
Get loose. Leg extension against band x 40, leg curl x 15, side ways step up x 10. x 2
45 Back Raise x 8
Step Up x 8
4 pairs, last two with chain over shoulders, hugging 30 pound medicine ball. Hardcore.
Rocky Sit-up on Decline x 17
Monster Mini Band GM x 25
4 pairs. Barbell in hands for last set of GMs
Donkey Calf x 25
Tibia Raise x 20
3 pairs
Seated Calf, pause at top and bottom x a bunch x 3 sets
Solid workout.
For my bros who have back pain from sitting a lot. Maybe you’re subtley twisted in your seat. Or you sit on your left ass cheek with your right hip hiked up when you drive like I do. Here’s a simple move to teach you to sit correctly. This lady is working on her left side. I go through this backwards, pulling back and squeezing my right side.
9-23 Upper
Get loose and ready.
Cable Pulldown, medium semi overhand grip x 10
Plate Loaded incline bench press machine x 10
4 pairs
Glass Dumbbell Row x 11
Incline DB Press + miniband x 10
3 pairs
Single Arm Pulldown x 12+
Upper Chest Cable Fly x 12+
3 pairs
Barbell Curl x 10 x 4 sets
Incline DB Hammer Curl x 12
Cable Curl x 8+
3 pairs
Missed a day last week, so this workout was Monday evening instead of sat/sun morning. I also just did like 10 reps on warm up sets instead of going closer to failure. Top sets were strong.
9-25 Lower, down week
Get loose
Band leg extensions x 40/Rocky Sit-up x 20 x 3 sets
Seated knee squeeze/ internal rotation drill, just like Nancy.
Hack Squat x around 15 or till failure
4 times
Neck Harness Extensions x 25
Suitcase high knee march x 8
Dumbbell RDL x 12
4 times
I’m trying to get more Tom Platz like on the hack squat, feet closer together and more under my hips instead of out in front, toes turned out a little more, weight on toes at the bottom rolling towards the heels near the top. It was really making my knees bend! Instead of whatever the hell else I normally do to squat down.
I did some kettlebell suitcase marches for hip/abs/balance. A 60 was pulling me off balance, it might take me a few weeks to get up to the 80.
9-27 Upper, down week
Left shoulder has been pinching/impinging. Maybe acutely because I didn’t keep my elbows under my wrists overhead pressing on a machine. It’s easy to press with fruity forearm angles when the machine keeps the weight in a path. Or maybe chronically because I’ve been hitting lats and traps but not getting enough low traps/mid back.
Dumbbell incline Shrugs x 15
Band serratus push x 15
4 pairs
Chest supported T bar Row x 15
Standing Band w- raise x 20
3 pairs
Dumbbell rear Delts x 15
Band standing rear delt row x 20
3 pairs
DeFranco Shoulder Shocker
3 rounds
Mini Band Pushdowns x 50
Close grip pushups to 2 board x 20
Close grip pushups to 3 board x 15
3 rounds
I used more boards (4 and 3, then 5 and 4) and did fewer reps each round. This blasted my arms. And I’m fat so it was hard to get off the floor afterwards.
I was making all kinds of faces during the shoulder shocker.
Down week workout but definetly challenging enough to be interesting.
To keep up with the pack I tricked out my tire-sled with an eye-bolt and snap link for my rope and some boards inside to hold weights. Then I did like 6 light drags. It pumped up my sore quads.
I also build a six inch riser/box to put on top of my tires in the back yard, to land on for jumps. Now I have many new heights to jump too.
Now it’s beer times.
I made a tire sled like that too. I used more when CT was hyping all the eccentric-less stuff and neural charge workouts a few years back.
How did you like it? Did you have any cool moves?
It’s been so hot all summer, it’s just now cooling off a little. I’m hype to get outside more and burn some of the caloric surplus I’ve accrued.
9-29 Down week Lower
Get loose.
Banded leg extension machine x 40
Seated leg curls, no machine just band x 40
Dumbbell Farmers Walk x down and back
3 rounds
Inverse Curl x 5, 6, 8
Step Ups, higher than last week, with Chains x 8
3 pairs
Seated Calf x a bunch
Reverse Hyper x 35, 25, 20, 15
4 pairs
Standing Calf x 12
Seated DB Shrug x 25
3 pairsq
Sunday morning comin’ down.
I used t have a rope attachment I made with handles. Basically like a trx/blast straps but it was rope with wooden dowels I drilled hollow. The moves were either done on the same day as the main movement but several hours later like AM/PM heavy/pump kinda split double stimulation stuff. I think the logic was the eccentric-less movements are less taxing in the cns but can aid in recovery and also provide some amount of a training effect. Dem gainz.
But yeah the moves were like every movement u can think of. Horizontal press, tricep stuff forward or backwards, flies, rev flies, rows, curls, lunges, drags, Frankenstein walks…the list goes on and on. There was some literature by CT I’m not sure how far back, but if I don’t forget I’ll look for it tomorrow.