Nice! What drove you to change it up? Just getting stale?
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No I was actually LOVING the training and the gains. Just reading up on this type of training got me really excited, which meant it’s time to switch things up for a bit! Gamma Bomb was a 10/10 program! One of, if not the best program I’ve ever done!
I think it’s probably to my benefit to switch things up a bit from high volume, low frequency to low volume, high frequency. I definitely plan on going back to Mountain Dog style training once I’ve done at least a solid 6 weeks of this. I’ve just been following such regimented structure thanks to these Mountain Dog routines, it does feel a little nice to do something that is very much outside the box and built around auto regulation-kind of like Fortitude Training!
Not sure what my next programming move should be after this… maybe Creeping Death, one of his contest prep plans, Grand Master, re-run Gamma Bomb or perhaps something that you recommend! I’m definitely open to ideas!
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I totally get the freedom aspect. It’s nice to let your own imagination take you sometimes.
And, like you say, when something gets you excited you’ve got to ride that train!
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I will consult you again when I feel like I’m coming up on the end of this training blast to get some opinions on what to run next!
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Amazing Limb day today. Just loving and thriving in the new split/program. Really had to bust ass to beat some numbers from the last time I hit leg curls and squats. I like pushing into some uncharted waters. 335x5 is actually the heaviest set of 5 I’ve ever done on squats. For Hamstring curls, I’ve done higher raw numbers on this but that was on a cable machine Vs right now in the garage I’ve been using the plates loaded onto the Hamstring Curl attachment arm on the bench, which I find to be much more difficult Pound for pound.
I also worked in the JM Press for the first time in quite a while and it really felt incredible. Maybe it’s the newness of it, but it’s absolutely one of my favorite feeling Tricep exercises. Great feel, able to push very hard and just a gnarly pump afterwards. We’ll see if I have any juice in the tank on my triceps to hit any presses tomorrow for chest or shoulders or if I’ll perhaps have to pivot to something more isolation style like Flyes/Overhead Flyes
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I like your workout log!
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Thank you Friedrich! I genuinely appreciate the support! So glad you enjoy reading the log!
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I have/or had 5-6 of those filled out and put in a drawer. They contained the stories of workouts past. They get the job done.
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You can’t beat the good old fashioned pen and paper log books!
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Really strong torso day. Big improvements across the board. Actually felt way stronger on incline Press than I thought I would after JM Pressing yesterday! My pull up strength is continuing to improve and just went flat out heavier on lateral raises today. Not a whole lot of extra notes, just stringing together awesome session after session lately.
Feel like Density is increasing by the day!
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Another awesome workout today. Limbs were on the agenda and I crushed them! Used dips today, just an old school favorite for both chest and triceps. Love how the 1 exercise per body part thing has really caused me to take a second to really contemplate and think about “Training economy”. Picking exercises that I know work great for my body and target the specific muscle group the best.
I did run into the issue of losing the rack position on front squats. I was a rep or two away from the max I can hit without rest pausing, so it wasn’t a huge deal. Also the flat footed calf raises actually felt amazing today. Very stable and I went heavier than I usually can.
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My upper body is really sore today especially now post workout. Chest, Back, shoulders and arms just all complete toast! Progression was still on point today! Going through and listening to all of Phil Hernon’s YouTube videos in my free time. He has a ton but he has a lot of great information that I’ve been absorbing. Just always trying to learn and that’s really why I’m here on these forums. I like hearing fresh opinions and outside the box ideas and sharing my own and helping people where I can.
Post workout meal was 2 scoops of whey, a tablespoon of coconut oil and 10 slices of pineapple. Breakfast was a pound of air fried chicken seasoned with lemon pepper seasoning, a cup of white rice and an inch thick ring of pineapple. Dinner will probably be spaghetti made by the wife!
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Holy smokes!
A lot of us around here have been missing out on our sweet, sweet gainz… Now I think I know where they went: you must have eaten them.
Great work, man.
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Thanks man I really appreciate that!! Just been plugging away, trying to improve my nutrition and keep finding ways to train harder and harder!
Felt great today! Got up had a shake and a banana then made my intra shake and headed out to the garage for today’s limb day before training 2 clients! I originally planned on squatting today but was short on time so I subbed in Leg Extension, which actually felt great and I was able to get more weight than I ever have on the bench leg extension! Seated calves felt freaking awesome today.
Slightly overestimated my weight on Tricep Extensions. My elbows hurt a little bit after set 1, but the following sets felt really awesome. I honestly should’ve done more of a Warmup to prepare my elbows. Oh well, lessons learned for the future. Upper body should be fun tomorrow. Planning on low incline dumbbell pressing.
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Training session went so smoothly today. I honestly feel like I’ve entered a flow-state with my training. Today’s workout was my quickest yet, clocking in at 35 minutes. Opened with delts today because I want to start emphasizing them a bit more right now, and man it really changed everything. I just had such an unreal shoulder pump, it felt like I truly pre-exhausted them, so to speak.
Also experimented with Dumbbell Press on the floor, just as Phil recommends, which is actually how I built my chest as a teenager. Dumbbell Press on the living room floor. It felt so damn good, I think I’m definitely going to keep that in the rotation. Now I’m mad at myself for ever getting away from it! Amazing tension on the pecs and absolutely finished of my delts as well.
I really focused on keeping good posture and a tabletop flat back on the Dumbbell Rows, also just as Phil recommends and it really made a difference. Definitely blew up my back super well in this session. So no crazy PR numbers today but just a great session from an intensity, feel and flow perspective.
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Pre-ordered some Mag 10 today. Easily my favorite supplement ever
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This was a thoroughly exhausting workout. Dropped the weight a bit on squats to try to get more reps and keep them continuous without rest pausing. Brutal decision, this was way harder! I was so out of breath after that but I still kept the rest periods very short and got the session done in a little under 45 minutes. Took me a solid half hour to feel back to normal Post workout and feel like my brain finally had enough oxygen. We train damn hard around here! Just the way I’m wired.
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Grabbed a copy of “Big Beyond Belief” by Leo Costa off of eBay! Super excited to read it! Anybody here read it or done the program? It seems like it’s pretty similar to what I’m doing now
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Quickest workout yet at just under 35 minutes! Really busted ass here. Minimal warming up for everything but incline bench. Went straight into my working sets on lateral raises, pull ups and rows with no warm ups. Banged the bar into the hooks on my heavy set of inclines so my next rep I didn’t come down as much as I’d like, so I struck that rep from the book for more honest record keeping. Still crushed my previous performance of 6 reps with 285 on incline from last week so I’m feeling very hyped and confident on that going forward!
Feeling like a beast and my workouts are about half the length they were before. I’m blown away!
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