New Muscle Pump Coaching

Training
87

Sounds good man. I’ll help you in any way I can at all.

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88

Thanks dude. I’d hate to ask but I might need the help. I’m gonna sit down and read it again and try and come up with weights and stuff. Might still need it though

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89

Also did I miss anything about weight/rep progression? I’m not seeing anything

91

Darden Pullover

  1. Place a medium dumbbell upright on top of a standard bench.
  2. Sit on the floor on one side of the bench near the dumbbell.
  3. Ease your middle back and shoulders over and around the bench. Your feet should be on the floor.
  4. Grab the dumbbell on one end with both hands.
  5. Straighten your elbows and extend the dumbbell over your chest.
  6. Move the dumbbell backward over your face and head into a stretched position for your lats and ribcage.
  7. Arch your middle back carefully around the bench with your feet still on the floor. Feel your ribcage elongate.
  8. Stretch gradually your torso. As you get the hang of the movement, you’ll be able to progressively arch your middle back and lower your hips and thighs for an even greater stretch.
  9. Bring the dumbbell back over your chest.
  10. Continue the stretch-and-contract movement for 8-10 smooth repetitions. On your last repetition, move the dumbbell from over your chest to an upright position on top of the bench.
3 Likes
92

Brutal exercise, but I love it. Great feel.

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93

You’ll have to work through and around some of the exercises. Maybe you can substitute dumbbell squats in the Thigh block. Apply the pec-dec and the Scott curl. You can definitely “figure it out.”

94

I can do that with the exercises. With a moderately crowded gym, I am most concerned about the 10 second rest periods. Some of the machines are pretty good distance apart and someone might be using it when I get there. It does seem to me that the rest periods are important to achieve the proper workload for optimal results.

95

I have a supplement question.

  • Are there any Biotest supplements that shouldn’t be used in conjunction with the Challenge?
  • Can creatine still be used? I take it before eating breakfast. (I workout within a window from 3:30pm and 5:00pm currently for just shy of an hour)
  • I have been using tylenol an hour before every training period and Micro-PA once a week on the hardest day.
  • About 30 minutes after getting home from training I take a serving of Metabolic Drive.
96

Please stop taking creatine and Micro-PA.

Make sure you’re getting two full doses of Surge WOF peri-workout. Afterward, you can have your scheduled Metabolic Drive shake.

Did your doctor prescribe acetaminophen?

97

No. I believe I saw it in T-Nation

99

If you’re taking it solely because you read it on T Nation, please STOP. I’m not a fan of using acetaminophen long-term or without a medical reason. Here’s what I found TC wrote:

I’m not sure if using paracetamol/acetaminophen/Tylenol as a performance enhancer is worth it. In many ways, it seems you’d be better off using creatine (far less chance of liver damage) as many of the effects seem to be the same. And, like paracetamol, creatine isn’t prohibited by WADA, either.

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100

You don’t order enough apparently. I have frequent flier miles for packages. Between wife and I, we have 2 a day.

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101

Absolutely brutal. The Stimulate portion killed my lats. I hit my third rep and couldn’t believe I had 5 more.

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102

Did mine today. Knees a bigger problem than I hoped for. After legs I can roll. Logged.

103

Would it be best to wait until next Monday to start, or go ahead and start this Wednesday, or does it matter? I’m excited to get started, but don’t want to mess with the set-up if it’s planned for when the 2 days off should fall.

104

Being located in Australia, delivery looks like towards the end of June for me - that’s fine. I’ve just pulled the trigger on 10k KB swing challenge - assume it’s ok to start this program thereafter? So likely +/- 12th July…

105

Absolutely. Log it all.

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106

Start whenever you want. The training-days pattern is all that matters.

Here’s the pattern if you start Wednesday:

Training Days: Wed/Fri/Sun
Off Days: Mon/Tue/Thu/Sat

107

Experiment. That’s what we do and every elite lifter I know does.

You’re experienced enough to pick a weight and go. If you’re wrong, decrease or increase the weight and continue. Keep making adjustments until you nail it, for the time being.

You’ll always need to make adjustments at some point in a workout if you’re training properly.

108

If it’s worth doing, it’s worth learning.

1 Like