Close Grip Manpon Bench Press
135 x 10
185 x 5
225 x 5
275 x 5
295 x 5
305 x 5
225 x 19 (20 was not coming off the manpon)
Smith Low Incline Paused Press
2pps x 5 x 3
2.25pps x 5
Horizontal Press Machine Bottom Half Drop Set Mountain Dog Style
190 x 15, 165 x 15, 130 x 15, 80 x 35
DB Row Super Set
A1
Dead stop DB row
100 x 10 x 3
A2
“Kroc Row”
100 x 10 x 3
Back Super Set
B1
Straight Arm Pulldown
80 x 15
70 x 15 x 4
60 x 15
B2
Chest Supported DB Row w/ retracted scaps/rhoms pulled together with 2-count pause
65 x 15 x 6
B3
Lat Pulldown w/ 10 count in contracted position
180 x 5
160 x 5
140 x 5 x 2
140 x 7 (8 was not coming down)
Trap Super setttt (no rest between exercises)
C1
DB Shrug w/ pause on top
100 x 10
95 x 10
90 x 10
85 x 10
80 x 10
Break for a minute or two to get some water
75 x 10
70 x 10
65 x 10
60 x 10
55 x 15
C2 DB Snatch
10 x 5
15 x 5
20 x 5
25 x 5
30 x 5 (slowing down ?? LOL first time doing these)
10 x 5
15 x 5
20 x 5
25 x 5 x 2
Fun workout, feeling good after decreasing volume a bit last week. Gonna hit it real hard for the next 10 days, as I have a 4 day lake vacation coming up.
Leg Extension
100 x 20
140 x 20
180 x 20
220 x 20 (hard)
A1
BB Olympic Squats Paused ATG (or close to ATG)
95 x 5
115 x 5
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 3 (slow 3rd rep)
275 x 3
295 x 3 (slow 3rd rep)
275 x 3
A2
DB Power Clean
40 x 2 x 13
Feet Low on Pad Leg Press w/ Doubled Elite Average, Doubled Elite Light and Elite Short Monster Mini
5pps x 10
5pps x 10
5pps x 9
5pps x 9
6pps x 9 (top half reps from pins)
5pps x 9 (top half reps from pins)
4pps x 11 (full reps paused)
Hamstring Super Set
B1
Seated Leg Curl Machine
130 x 10
145 x 10
160 x 10
180 x 10
160 x 10
B2
DB hybrid SDL/RDL
100 x 10 x 5
B3
Single Leg Bodyweight SLD
BW x 10 x 4
BW x 20
Calf Raise on Leg Press (2-count on top, 2 count on bottom)
4pps x 23 x 15 x 8 x 6
Fun workout, my GPP is getting pretty good. Not taking very long for rest on anything 10-30 seconds, with the exception of leg press (close to 60 sec between sets)…
Oh, and I have a question, I started sprinting and I got going so fast I think I might have gone back in time? Does anybody know if time travel is anabolic or sumthin?
[quote]deat wrote:
Oh, and I have a question, I started sprinting and I got going so fast I think I might have gone back in time? Does anybody know if time travel is anabolic or sumthin? [/quote]
Dude, time travel is amazingly anabolic.
Nice training and looking thick as hell.
Question for yout: How is the manpon press?? I’ve used board presses a few times before and have been wondering how the manpon compares to them.
[quote]deat wrote:
Oh, and I have a question, I started sprinting and I got going so fast I think I might have gone back in time? Does anybody know if time travel is anabolic or sumthin? [/quote]
Dude, time travel is amazingly anabolic.
Nice training and looking thick as hell.
Question for yout: How is the manpon press?? I’ve used board presses a few times before and have been wondering how the manpon compares to them.[/quote]
Thanks for the props.
I like the manpon for closegrip work, especially since dropping a lot of weight. I like how it keeps the tension on the triceps, and off the delts. Very similar to a board press, I would compare it to something between a 1 or 2 board press depending on diameter and rigidity of the manpon being used.
<30 rest in between sets
A1 Vertical Jump w/ DBs
BW x 2 x 2 sets
10 x 2
15 x 2
20 x 2
25 x 2
30 x 2 x 4 sets
A2 High Bar Olympic ATG Squat
bar x 10
135 x 5
155 x 3
185 x 3
225 x 3
275 x 3
315 x 3
325 x 3
295 x 3 x 2 sets
Conv. DL (just to keep working on form)
135 x 3
225 x 3 (just about lost balance backwards after trying to “fall backwards” as per Dave Tate’s recent vid)
275 x 3
315 x 3 (real fast)
365 x 3 (form getting messed up trying to follow DT’s suggestion of letting the arms shrug forward while keeping a neutral spine, I’m more comfortable with shoulders semi retracted)
B1 Leg Press Bands
3pps doubled up elitefts average band oubled up elitefts light band short monster mini band x 22 x 12 x 12
take off 1pps, move feet so toes are straight ahead and feet are 8" appart x 22
C1 Leg Extension
160 x 10
160 x 18
D1 Constant Tension BB Back Squats Bottom 3/4
135 x 25
135 x 25
135 x 25
D2 Bike Sprints
30 seconds max resistance x 3 sets
E1 Leg Press Calf Raise (pause 2 count on top of rep and bottom)
4pps x 25 x 3 sets
F1 Walk on toes with DBs
55 x 100 yards x 3 sets
F2 Toes Elevated Donkey Calf Raise
30 x 50 x 3 sets
Don’t worry Bug I repped out on bench on Monday after ramping up to 335, and got 275 x 8…lol
Baseline from Sunday morning 217. Some days I’m looking lean/mean, by the end of the week I’m looking flat. It’s definately interesting to see how big appearance changes day to day when dieting down and having one cheat meal or refeed a week.
Upper body workout on Monday Pressing Multijoint and pulling multijoint
For the next few weeks I’m pretty much zero carbs (incidentals such as almonds and natty PB) yay!
Today
Fasted non-panting morning cardio x 60 min
Latter
Lower Body
A1
Vertical Jumps w/ DBs
BW x 2
15 x 2
20 x 2
25 x 2 x 8
A2 Smith Front Squat (squat rack was being used for what looked like a 10 x 10 bench program lol)
1pps x 3
1.25pps x 3
1.5pps x 3
1.75pps x 3
2pps x 3
2.25pps x 3
2.5pps x 3
2.25pps x 3
2.5pps x 3
B1 High Bar OLY Squat
225 x 3
245 x 3
275 x 3
285 x 3
295 x 3
225 x 5
225 x 5
225 x 5
B2 Vertical Jumps
BW x 3 x 8
C1 Close Stance Leg Press w doubled average bands and light bands + short monster minis Drop SETTT
5pps x 10, 4pps x 10, 3pps x 10, 2pps x 10 (smoked, had to “breathing squat” a few reps on each set)
D1 Seated Leg Curl
110 x 15
140 x 15
160 x 15
140 x 15
160 x 15
140 x 8 (done)
D2 DB SDL/RDL/Keystone??
100 x 10 x 5
E1 Body weight Single Leg SDL
BW x 20 x 2
F1 Calf Raise Drop Set on Leg Press
5pps x 11, 4pps x 12, 3pps x 27 + 30 partials
Mechanical Drop Set (just for some extra fun)
G1 BB SDL
135 x 10
185 x 10
G2 BB Sumo DL
135 x 10
185 x 10
Good to get some work in. Feeling pretty good despite being very low carbs.
