Saw this and the bodyweight finisher made me think of you. Worth a watch. Mitch’s Quads are insane, he weighs over 330lbs and has veins in his quads.
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That was crazy! I’ve definitely done similar things with bodyweight sissy squats, just insane Quad burn! Mitchell Hooper is an absolute beast amongst men!
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Had a hard time getting moving today and my first set of chest Supported rows was tough to get the right feel on set 1, but I was able to really push it hard after that first set basically acted as a warm up (I usually don’t do any kind of warm up except for barbell Bench and squat). I was just tired, but that first set got me right and I was fully locked in from that point. My upper back and chest are insanely tender now several hours Post workout and my hams are toast as well. Also, definitely ready to add some weight to bench. I’ve been doing these with my feet on the bench and my back flat to really keep tension directed on the pecs and not use other muscle groups to lift the weight.
One gigantic change in my physique that’s been getting taken to the next level lately has been my quad separation. That’s something I’ve really never had before but I think the tweaks to my form I’ve made over the past year, getting stronger and just muscle maturity from my training age has really helped bring them along.
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Bust ass full body session. Crazy sore at the end of the week here. This is the end of this ramp. Next week the volume gets pulled back a bit, I believe. Dumbbell floor press was surprisingly humbling. I may be able to load up the dumbbells for this in a few weeks as long as the 45s don’t hit me on the way down. Chin ups are getting crazy. The belt squat was also absolutely killer! I was in agony!
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Woke up with insanely sore triceps today for some reason. No complaints though, I knew that last week’s training phase was pushing into functional overreaching territory. The fewer sets and longer rest periods today really felt amazing and has me now realizing what an insanely hard week last week was in retrospect. Mixed things up just slightly on the exercise selection today, but kept things similar. High incline instead of low incline on the dumbbell Press to add difficulty without adding weight to accommodate for the lower rep range. Also went with a one arm pulldown to try to really focus in on the lats after going crazy on Weighted chin ups 2 days ago. Kind of rooting for the Chiefs tonight. We’ll see what happens. Either way, it’s Delts, Triceps, Thighs and Abs tomorrow!
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Switch from creatine to cregaatine starting today! Hoping to see it move the needle a bit. There’s some solid research behind it so we’ll see if it becomes my new full time creatine. That paired with HMB really seem to be a potent natural anabolic combination! I do think the HMB has helped with recovery during this time where I’ve had a big uptick in total training volume!
Today’s session was exactly what I needed it to be. Swapping where dips and Skull Crushers go this week since my elbows were tight yesterday. Squats were money again today. My quads were absolutely smoked. I’ve enjoyed the less sets and longer rest periods, but I like that the program never lets you get too comfortable. I’ve definitely noticed some arm and chest growth since I’ve started this program +HMB. My morning weight is up about 4-5 pounds right now. Definitely some good signs that my training/diet/supplementation strategy has been on point lately.
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Never heard of HMB, just having a google now. you’ll have to let us know your results although you are already looking awesome before you started taking it so that’s hard to look at for results.
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From the studies I’ve seen and now my own personal experience the last 4 weeks with it, it’s best used in the context of a periodized training scheme where you’re pushing into functional overreach territory. The reason being, one of the primary things HMB helps with is prevention of muscle protein breakdown. So in theory, it could help you recover better from a level of work that you could not ordinarily tolerate as well, which would lead to improved muscle gains. This has definitely been my experience, so far. I am not someone who typically does well Training to failure with moderate to high volume but I have been recovering and growing really well so far on this program! The most noticeable thing is just how massive my arms have been looking. I am going to probably measure them once I finish phase 1 of the program and see how much they’ve grown since the beginning of the year.
I want to emphasize that it’s not just the supplement here. It’s the training and everything I’ve been putting into it, but the supplementation has supported my training and recovery, which is improving the gains that I am making.
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Outstanding workout today. Any day that the bench numbers beat my expectations, I’m beyond thrilled! Everything has been improving, which has felt awesome. Getting really strong on incline preacher curl too. May actually try 60+ pounds on that next time. Big snow coming in tonight, thankfully tomorrow is a scheduled rest day and then I’ll be back at it on Friday. 100 pounds on Chinups is the big goal for that day.
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You’re a monster, my dude! Keep up the amazing work.
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I really appreciate that man! Really just enjoying getting in there and pushing for all I’ve got and trying to better myself every day!
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Happy Valentine’s Day peeps. Really brought it in today’s session. Felt kinda cool working in a lower rep range today even though I underestimated my weights on a few movements. Good problem to run into in my opinion. Of course, I don’t just stop when I reach the top of the rep range, I finish my set out until I can’t hit another rep.
Belt squats were super brutal again. Learned my lesson from last time and didn’t rest by sitting on the ground, because that was so hard to get up last time lol… Just rested Standing up with the weight still dangling from me after set 1, which was actually also really brutal. After set 2 I sat on the dumbbells on a bench, which was better. These Belt squats have been destroying my quads and I absolutely love it. Banded push ups were great. Really liking these. Also managed to hit my big goal for the session, which was Chin ups with the 100 lb dumbbell! I actually managed two sets with these in the rep range. I really emphasized keeping my scapula pulled down to keep tension on the lats. Heavy cable laterals was a nice change of pace. I was also way stronger than I anticipated on the lying dumbbell Tricep Extension. Really should’ve used more like 70 lb. WAY Stronger than the last time I tried these a year ago.
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Today begins ramp number 2, and it was such a good lifting day. I was in the gym with absolutely zero rush. Just relaxed and flipping that switch when it was time to hit my sets. It felt very liberating just lifting and going to failure with zero stress about what numbers I was hitting, just the confidence to know it would be my best ever. And it was! Overhand pull-ups with 55 added pounds for 17 reps, low incline dumbbell Press with the 102.5s for 20! I was in a flow state. I hope to maintain this same peace of mind tomorrow, even though I will be squatting and my lift will be sandwiched between two calls. Hope everyone’s week is off to a great start!
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15 freezing degrees out in the garage today! Not fun! You may think that on such an elbow and knee focused day that it would be rough, but it really wasn’t too Bad! I feel like I do a good job of taking care of my joints, so that has helped in the cold and hopefully helps in the long run.
Really finding my groove on squats and just getting to where I can totally demolish my quads and have virtually no spill over into lower back fatigue or other muscle groups taking over. Also trying to be strict and honest with my lateral raise form, trying not to jump progression before I’m ready and focusing on not momentuming it up. And for Skull crushers, I feel like a beast on these so I’m just keeping that rolling. Decline Leg raises are hard and they suck but that’s why I do them.
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Mine started great but the glute doms today is far from nice. I will still take that as a sign that I am getting more jacked.
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I know what you mean man. DOMS on the lower body is so killer, but also satisfying having that knowledge that you successfully demolished a body part! I’ve seen you crushing those squats on your IG story! My lower back and abs were sore this weekend from shoveling so much snow, so I guess those were rest days in name only lol
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I hear you about yard work soreness. I spent most of the day Saturday trimming branches off tress with a 4 meter pole saw. It’s not that heavy but holding it above your head while balancing on a ladder is one hell of a neck, shoulder and ab workout. My neck / traps have been all sorts of sore for 2 days, but doing the heavy farmer carry last night stretched them right out and they feel much better now.
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Oh yeah I know exactly what you’re talking about! My grandpa used to have us trim tree limbs with one of those. Insane trap and delt workout holding one of those overhead! Good tip about the farmer’s carries to stretch the shoulders back out after something like that. I’ll have to keep that in mind!
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Really really good session today. Saw some fantastic progression on Bench and rows in particular. One negative thing was that I was having extreme pain in my left Tricep near the elbow during Bradford Press. I think I need to be more mindful about the amount of pressing I’m doing during the week with this high frequency routine, especially as volume climbs up during this ramping phase. I think there’s a very good chance that my next move after this program will be to pivot back to a Meadows style bro split. That’s a bit in the future though, and I really don’t want to look too far ahead because I’m making great gains right now.
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Really an enjoyable lift today. Pretty much all simple but hard movements that I pushed crazy hard. Had a nice restful day yesterday where I stayed in to take care of my sick wife. Sadly she’s still not feeling the best today. Hopefully she turns the corner today.
I felt very explosive today. The Banded push ups felt so much easier than they have recently and when I dropped from 110 to 55 pounds on the weighted chins, I felt like I was going to throw myself through the ceiling on the first few reps. Really felt awesome, like I was harnessing a sacred power. Actually supersetted the chins with the dips since I had the 110 around my waist already and didn’t want to waste the opportunity. Just a fantastic session from beginning to end.
Quick physique update in a foggy mirror:
Chest, delts and triceps feel like they’ve been growing really well!
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