Excellent! I’ll hit the Build Your Own Pull workout tomorrow, rest over the weekend and get started on Monday. The rest of this week/weekend is kind of a deload/primer for what’s to come.
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Great! Helps me to be a few days ahead anyway. I’m legit only home like 5 days the next couple months, so I’ll be off-schedule for sure
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Sounds good man! I’m so looking forward to being back into the traditional bodybuilding split. I’ve missed smashing a body part with some intense volume and then giving it ample recovery time!
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Another “Build Your Own” Session today. Man I love these! Exercises really felt on point today. I’m really happy with how today played out. Really focused on amazing form on the Banded chins and the mind muscle connection in my lats. Definitely felt great! After just pushing for heavy weighted pull-ups, going for a rep goal with flawless form felt really challenging in a whole different way. I did the same with Meadows Row. I’m sure they’re going to be in the next program, so I really wanted to make sure I set a precedent with perfect form and solid holds at the top. Biceps felt great as usual! Still getting back used to how fatigued my muscles feel when they get to the 2nd, 3rd, 4th exercise in a session. It’s a different kind of challenge and I love that. Feels fantastic to put all my focus in just a muscle group or two and get an unbelievable pump. Couldn’t be more excited to begin the Grandmaster! I’ll link the two videos I used to build today’s session.
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First session of The Grandmaster! Kicking things off this week with legs. Boy was this one ever a diabolical session! The squats were hard but by the time I got to lunges, my legs were DYING! Could not even believe the quad pump I had today. I have a very strong feeling that soreness will be off the charts in the coming days. I could barely hobble back inside after this one! Excited for chest and shoulders tomorrow!
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Chest and shoulders today. Man this rocked! Really loved the movement selection that was on the menu! I’m so excited to see what to Come in the following weeks of this program! Inclines really felt amazing today. The seated scrape the rack presses also gave me an unbelievable delt pump! Back day tomorrow and then arms on Thursday! I didn’t do the bonus Tricep Pushdowns today. My triceps are a strong point and they were still feeling sore this morning, so the break is nice.
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Sounds like a good start to the program. Are you changing anything diet or recovery wise for this training bock ?
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I’ll be reducing portion sizes of non protein food to get leaner as we get into spring. It’s time to begin the summer shred and get cut up! Mountain Dog programs are my favorite to diet with because recovery is always so reasonable.
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Dont see you write much about conditioning work, I Assume based on your athletic background and visible abs that you are doing something ?
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Mostly just walking. We walked the dogs just about an hour ago actually. In the past, I’d been doing a lot of Jiu jitsu, but the gym I was training at Shut down last year and I haven’t found a new one. I’ll be ramping up the walking now that the weather is improving. Last year when I was cutting, I got into doing 2 pump burpees and trying to add a burpee every day for conditioning work. That was a brutal challenge! I may work those back in here as well.
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Nothing like a good burpee challenge to force some results. I really need to bring those back too.
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Those absolutely lit up my shoulders! I think it’s a good way to make some boulder shoulder gains on top of getting shredded and conditioned!
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Yep you can get a lot of extra pressing in by adding multi pump burpees. You can also change hand placement to hit pecs too.
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Thanks man! Outside of bronchitis to start 2025, training has been absolutely dialed in, Intense and brutal all year all year and I think it’s showing!
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Really amazing back day today! Very similar to the one I hit last week but with a few extra movements to cover traps and rhomboids. One arm barbell rows and rack pulls were a welcome re-introduction to my training. This program is exactly what I need right now. Actually tracking calories for the first time in years. About to be dangerous!
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Today was arm day, which is always a highlight of the week. The cannons were loaded! Felt really nice to go higher volume on them with not as much weight as I had been using. Finished the session off with calves. Summer will be here before you know it, so the calorie deficit and emphasis on calf work is in full effect. I like starting now, when it’s still 30 degrees so I can be most of the way there by the time it does get hot out and I can just continue refining from there. Rest day tomorrow and then back at it over the weekend. Week 1 of the Grandmaster has been phenomenal!
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It was an awesome/terrible day to be my legs. I really enjoyed hitting those barbell hacks. I do these basically as partials. I go up until the bar reaches my butt then go back down. I feel like I’m really able to keep tension on my quads and don’t have to use my lower back to straighten myself out. My legs were smoked when it was all said and done! Calorie tracking has been awesome. It’s been very easy to hit my numbers, I may have been going lower on protein than I thought! I’ve actually been super full, so this is a nice part of the cut, where calories are still high enough to be satiated.
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I had the most insane pump today. Really focused on scapular depression on my incline presses today and good lord it was so much harder and the pump so much more insane. Flat back, depressed scapula and good protraction/contraction at the top are really making all the difference and making the lift so much harder. Finished things off with an incredible delt pump. Just loving everything about training right now. I’ve been absolutely dialed in with the diet/tracking as well. Just ordered a food scale to be even more precise! Forearm veins are starting to come back. Good progress so far in just a week!
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