Thighs:
Leg extensions
Leg Curls
Leg Extension
Leg Press
Following the prescribed Pump/Stimulate/flutter phase. Used weights lighter than normal and it was a real challenge not to push to failure.
Shoulders
Complete as prescribed here except
Machine overhead press instead of DBs
24 kg KBs for farmers walk and shrugs (heaviest available)
Lats
Subbed machine rows for barbell rows (no available machines)
Pullovers done on Nautilus machine for all phases
Biceps
Barbell motions done with 50lbs
4 chin-ups instead of 8 (will use assist machine next time)
DB simulate phase with 20lb DBs
Flutter with 15lb DBs
Calves
As prescribed.
The long stretches on the raises during the simulate phase were brutal and it’s now tough to walk.
Simulate
Zotterman DB curl to hammer 20sx10
Hammer curl 20sx10
DB curl 15sx10
This phase forces lightweight for good form.
Pump
DB curl 15s 20sec
Triceps Block
Pump
Band press downs -10
BW Dips 10
Band press downs 10
Stimulate
OH DB triceps extension 70x8, 65x8
Flutter
OH DB triceps extension 65-20sec
Legs Block
Pump
Wide, narrow and medium pos leg press 340x8,8,8 (on a weird hoist machine leg press moves Bw too)
Stimulate
Subbing wide feet leg press for squats
280x10
Thighs:
Pump
Leg Ext toes out 135x12 reps
Leg curl 115x10
Leg ext toes in 135-11
Stimulate (loaded stretches and slow negatives)
Leg Press 360x10
Leg curl 85x10
Leg ext 75x11
Flutter
Leg ext 75x 28 sec
Shoulders
Pump
OH bar hang 40 sec
DB lateral raise 20sx11
DB upright row 45sx12
Stimulate
DB over head press 45sx10
DB lateral Raise 15sx10
DB farmers walk 80s x 40 paces
DB shrugs 80sx10
Flutter
DB lateral Raise 15s x 20 sec
Calves
Skipped
Chest
Hammer Strength BP 180x10
DB Flyes 45sx10
Push-up x10
Stimulate
Hammer Strength BP 160x10
Flutter
Same as above 20 sec
Feeling big in the gym, chest, traps, Lats and shoulders appear bigger but hard to tell.
Photos below from halfway. I am a terrible solo photographer and poser
I don’t know how you guys (T Nation) came up with this formula and I think this picture speaks for itself. In almost 18 years of lifting I have never had a bicep pump like this. I felt like that vein was going to explode out of my arm.
Had to improvise some moves today with my limited home gym equipment due to commercial gym closure
Shoulders
Pump
OH hang on hangboard (for climbing)
Lateral Raise with Red Bands x 10
Upright row eliteFTS orange band x12
Stimulate
One arm DB military press. 71x10 each arm
Red Band lateral raise x10
Farmers walk 18 and 26 kg KBs walk 40 steps, switch hands, repeat
Shrugs 60lb DBs x10
Flutter
Red Band Lateral Raises x 20 seconds
Calves
Pump
Elevated calf raises - BW 3x12
Stimulate
Leg Curl with orange eliteFTS band
Calf Raise x12
Flutter
Calf Raise 20 seconds
(My 6 year daughter stated “Your calves are so big doing that” lol)
Legs
Pump
Wide Goblet Squat 28 kg KB
Narrow Goblet Squat 28kg KB
Medium Goblet Squat 28kg KB
Stimulate
Squat with Orange Band x12
Flutter
Squat with Orange band 22 sec
Chest
Pump
Bench Press with gray eliteFTS band x10
Orange Band Flye x10
Elevated BW push-ups x10
Stimulate
BP with gray band x10
Flutter
BP with gray band 20 sec
Not bad considering limited equipment. Still felt all target muscles contracting/stretching.
