Worked out at a gym with a buddy today so I freestyled the exercises just a little bit to maximize my time with the different equipment, but kept the traditional Mountain Dog programming. Didn’t bring my notebook this time, so I’m just going to type the session out for once. Side note, LOVED the Atlantis chest press. It had some converging action that felt really nice.
Chest and Shoulders
Low Angle DB Incline Press 120x6
Flat Barbell Press 265x5
Atlantis Chest Press 210x10,150x12,150x9
Atlantis Pec Deck 210x12,250x10,x8,210x10
Atlantis Reverse Fly 250x10,250x8,210x12,210x8
Gymleco Lateral Raise 120x7,100x8,80x10
Dumbbell Y-Raise 10sx14,x12,x10,x8
Rope Pushdown 250x12,x8,180x10
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Great stuff!
How did you like those Zerchers? I have every middle-aged, sedentary, corporate dork bad habit, so I’d really take on anything that makes my hips feel better after traveling. Bonus points if I can use lighter weights and get an effect since I’m not usually in my home gym!
I’m also curious: do you consistently do/ progress cardio as you lean out? I ask you’re very regimented with diet, but maybe activity is just part of your day and not something you have to count.
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I loved the zerchers! I was a lot stronger on them than I was expecting. I was expecting 135 to be a work set. I definitely think I’ll be able to handle two plates next time. No pressure on my spine at all was amazing haha!
I did some walking on the first week, but I haven’t done anything in the weeks since then. I don’t like to throw everything at the wall at once. If I can lose fat with just my current caloric allotment and I’m not dying of hunger, I’m going to wait to introduce anything further. I am lifting 5x a week right now Training Mountain Dog style and I had only been lifting 4x a week prior, so that’s a little additional calorie burn stimulus as well.
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New exercise rotation on back day, like all of the workouts starting this week. Really enjoyed the new movements. Meadows Rows are always great. I had such an unbelievable lat pump today, I felt like I was a mile wide.
I know I don’t comment on my diet a lot, but it’s been going great. I’m actually really enjoying the process of weighing my food and planning meals out in a way to make sure I nail my calories and macros. There just isn’t much to say here because the numbers are basically the same every day, with the occasional low day where I go 200-300 calories Lower than my standard number with protein staying the same. Performance and pumps have remained consistently great and I’ve had no problems with energy or mood. Morning weight is down from 205 to 196 since I started my cut 3 weeks ago.
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What in tarnation are those arms!?! Looking swole!
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Thanks man! I pretty much never see myself shirtless in good lighting in with a good mirror, so it’s nice to capture the moment and see some progress since the last time I did!
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Arm day today! Always a day worth rejoicing for! The initial superset really got things off to a great start. The Tricep pump was absolutely palpable! Still slowly adding weight to these movements that have been in the rotation for a while, which feels great! Let’s face it, The more you use the same weight on an exercise, The easier it gets until it basically feels like a warm up. That goes for the lifts that I feel I’ve basically already standardized. But the lifts I’ve really been fine tuning the form on have taken a hit, but the weights will certainly climb as I acclimate to the improved biomechanics!
Only drawback to today was that I set my phone in the bar hook of the Bench rack while I was listening to videos, and I bumped it, causing it to fall screen first onto the metal foot of the bench. My screen is massively cracked now. Still works, although I do fear that I may get moisture under the glass at some point or cut my finger (or both). Not super stressed about it, but I’ll probably be looking around for a replacement.
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Second day doing the broken bodybuilder leg day combined with the Mountain Dog concepts. I was really able to push the weight a little harder this time as I’m now a bit more adapted to everything. I was already doing pretty much every exercise here except zerchers, The main thing I’ve added is the prep exercises, which I didn’t list on the page, but are in the video I shared a few posts ago. The added prep moves add a ton of extra volume, so I’ve been leaving the gym with my legs cooked to high heaven!
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Really had a fantastic chest and shoulder session today. Went a little heavier on the warm ups than usual today because I really wanted to hone in on the Mind muscle connection from the get-go. It really made a huge difference. I felt dialed in and ready to go by the time I got to my work sets to failure. My chest was absolutely lit up. I think the Dumbbell Press, Barbell Press, Dip, Fly combo for a chest day is as tried and true as it gets. You really can’t beat that.
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I always liked doing this too. I know it takes some weight off your top sets, but I felt like I got more out of the day.
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I’ve spent years sleeping on quality warm-ups. Now I’ve learned my lesson and my session quality should only improve from here
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Fantastica and fast back day today. Getting more and more out of the Curry Pulldown every time I do them. My lats were absolutely lit up today! I took a cue from Eric Seifert on the pullovers which made them a lot more difficult and hit the lats way harder, keeping the elbows tight and in. I’ll definitely keep that up moving forward!
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I still don’t understand how you do pullovers so heavy! Very impressive
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I don’t think I could do them Banded with the 100 pounder with my elbows in tight, especially not for 3x12. I think my lats have just been physically strong for a long time from doing so many Pullups, because I remember using 100+ pounds on pullovers since 2020 when I was only about 174.
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Very fun and intense Arm day. Pretty quick since it was just a giant set of 4 movements for 5 sets plus 4 sets of abs at the end. I’m a huge fan of supersets. With one week left of Grandmaster, I’ve been thinking a lot about what’s next. I want to keep the Mountain Dog philosophy around exercise sequencing but I definitely want to freestyle my sessions as needed for mental novelty.
I do want to keep ramping things up, so I’m going to slightly increase frequency. Going from a 4 day split done 5 days a week to 3 day split done 5 days a week. Volume is going to stay high! I’m planning on the good old Arnold split here: Chest/Back, Shoulders/Arms, Legs. I love this split because it allows for antagonistic supersetting, which, like I mentioned, I’m a huge fan of. 4 exercises per body part per session. I will make adjustments as I go based on my body’s feedback.
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Progressing on pretty much the same leg day I’ve been doing. Added a pad to Zerchers so I stop popping blood vessels in my bicep. Feel like I’m really getting a lot better at these. When I run my new program, I think I will also add hip belt squats back for a little extra quad annihilation. The Goblet squats on the wedges are actually getting a lot easier. They were brutal week 1, but now I feel beastly on them. Same for the walking lunges. Just getting in better condition week after week. Morning weight is also down to 194! Abs are really getting sharp and chest striations are coming in!
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Day 1 of the new Golden Era/Arnold inspired program I’ve put together today. This was TOUGH. Those supersets were so brutal but it was extremely fun. My chest and back were absolutely fried by the end. 4 sets is definitely more suitable for the final two exercises since those are all working sets. I’m so hyped about this. Time to build that Golden Era physique! Pre workout meal- 2 eggs, 5 egg whites, 1/2 cup oats, 1/2 cup unsweetened apple sauce, Post workout meal smoothie of 300 grams of frozen wild blue berries and 325 grams of egg whites. Pumped for shoulders and arms tomorrow!
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Day 2 of the new routine! Absolutely cooked delts and arms today! All of these supersets have been absolutely killer. The ones today were a good bit less exhausting than the chest/back supersets from yesterday. It’ll be sweet resting my upper body completely the next two days (legs then rest day) before coming back to Chest/Back. The pump from these sessions is seriously next level. Just loving Golden Era Training. Forgot to mention that weight reached a new low yesterday morning at 193.4!
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Another hard as hell Leg session. Volume is up. Way up. My quads were so pumped and shaky after this workout and hamstrings had absolutely nothing left and I KNOW calves will be killing me for days to come. Sissy squats and reverse Nordics are two bodyweight exercises that are absolutely crushing, especially at the volume I did today. Ready for a rest day tomorrow! Car is running really shaky and very badly at the moment. Maybe spark plugs, random cylinder misfire, engine mount? Not sure exactly the issue but I’m taking it in Thursday morning.
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