24/2/12
DC Day 13.
Only worksets listed.
A) Incline Smith Press:
185x18 (9,5,4)
B) BTN Smith Press:
155x16 (8,5,3)
C) Hammer Strength Row:
4pps +10’s X12x2
2ppsx20
25/2/12
DC Day 14.
Only Worksets listed.
A) Cross Body Hammer Curls:
60x12 (each arm)
B) Machine Preacher Curl:
140x12
80x30
C) Triceps Extensions:
70x15
D) Machine Dips:
190x15x2
E) Smith Machine Squat:
415 (4pps+10’s)x5
Drop set to…
295x10
Ryno.
29/2/12
Legs!
Legs curls and extensions done to warm up for squats.
A) Standing Legs Curl:
60x12x2
80x10x1
B) Single Leg Extension:
80x12x2
C) Squats:
45x8
135x5
225x3
275x2
315x2
345x2
375x2 Add Belt
410x1 Belt (PR)
I thought about 405 for 2, but thought that if I only got 1 rep I’d tie my PR, so I added the 2.5s to make a PR no matter what. The rep went up fine, with room to spare, but when I descended for my second rep I lost my tightness and concentration and I decided to not even try to get up. I just lightly laid the weight on the bars haha.
295x20 (These blow.)
Stretch.
Ryno.
Damn. It’s been nearly a month since I last posted. I’ve been lifting but not recording it. In the time since I’ve posted I’ve made a few PRs.
Squat PR:
405x1
following week: 407x1
following that week: 412x1
All with a belt.
Military Press: It’s been months since I’ve barbell pressed.
195x1 (30lb PR!)
175x3 (+10lbs on previous 1 rep max)
Finally weighed myself, first time in 3 months: 182lb.
That means I was likely around 190 before I began the little diet that I’m on.
So THIS year I’ve gone from 174 at New Year’s to ~190-193lbs at the end of February, and now 182lb mid-March.
And I know I’ve been below 10% bf the whole time.
I’m trying to get to 5-6% now. It’ll be an all-time low BF.
All the PRs were completely unplanned.
I was really surprised by the press PR, I just decided to do them one day and they felt light compared to usually so I worked up to 195. That’s a 30lb PR! Crazy.
I’ll finish this week with my impromptu workouts and next week I’ll go back to mountain dog!!
Just a general life blurb: I’m single again, it’s all good though. I’m leaving for San Diego this Saturday to present research at the National Meeting of the American Chemical Society. It’ll be my first time west of Kansas and obviously my first time in California!! The trip is 99% paid by the university, I only pay for whatever I want to buy.
It’s gonna be great!
Ryno.
22/3/12
Evening workout.
Chest & Back.
Stretching…
A1) Elbows Out/Slight Incline DB Press: I REALLY feel these in my chest, great stretch & contraction.
75x12x3
A2) Hammer Strength Isolateral Row (both arms @ once):
4pps X10x3 (Neutral/Close Grip)
2pps x20x1 (Palms Down/Elbows out)
B) Neutral Grip/BTN Pulldowns:
160x8x1
200x8x2
C) Stretchers:
120x12x2
D) Hammer Strength Incline Press:
2ppsx12x1
2.5 pps x5x3 (30 secs rest)
E1) Pec-Dec:
220x12x2
Burnout set: 130x15x1 (slow & extended pause at bottom & top)
E2) Reverse Pec-Dec:
200x10x1
170x12x1
130x15x1
TONS more stretching.
Done. Great workout.
April 2nd, 2012!
So I went to San Diego for 5 days for the national ACS meeting and I had an absolute blast. It was my first time west of Kansas, so obviously my first time in California. Amazing place.
While I won’t tell y’all everything about San Diego, I will tell about the fitness club that I went to one day…
This place was in the basement of the Merrill Lynch building in San Diego and it was like a maze underground. I walk to the locker rooms, and just outside they have complimentary coffee and water. I thought that was nice. Then I walk into the locker room and the first thing I see resembles a living room with plush couches and a 50" LCD TV. Umm…okay, I don’t think that’s necessary lol.
I go through my workout, I made it extremely brief since the ‘weight room’ was a 15’x15’ room with some dumbbells, benches and cable machines. No squat rack. Dafuq? First time I’ve experienced that, definitely not my kind of place. One of the other rooms was just machines and there was a plethora of spin bikes (with a class going on) and cardio machines. I finished up quickly (~30 minutes) and went to shower and leave. Turns out that the place has a Jacuzzi in the locker room and the showers had shampoo, conditioner, and body wash supplied in pumps. I thought that was pretty nice.
I finished showering and walk out toward the living room area to see 2 guys sitting there watching tv, the exact same thing that they were doing while ‘working out’ on the machines. I don’t know how they think that has any productiveness at all. Astounds me. So that was my experience at a ‘gym’ AKA fitness club.
My 2 main workouts since I returned…
Saturday morning: Arms.
Strict Hammer Curls:
35x10x2 (each arm)
Reverse Grip BB Curl:
60x10x5 (10 sec breaks b/w sets)
Overhead Rope Extensions:
Some weight x15x2
Cable Pushdowns:
47.5x10x5 (10 secs b/w sets)
5a) Seated Alt DB Curl (slow reps):
25x20x2
5b) Decline Skullcrushers:
70x12x2
6a) 3-Second decent BB Curl:
65x8x3
6b) Machine Dips:
170x20x2
Some forearm stuffs.
Today (Monday morning)
Back.
Meadows Rows:
75x10x1
85x10x2
Chest Supported DB Row: (elbows out at ~60 degs)
45x12x2
3a) Hammer Strength Row:
3ppsX12x2
2ppsX15x1
3b) Stretchers:
120x12x2
100x12x1
4a) Cable Pullover:
47.5x15x2
4b) Serratus Pull-Ups:
BWx10x3
Lots of stretching throughout.
Both workouts went great!
I’m beginning to lean out some more and I’ll continue this until at least the end of April (end of semester). After that I’m thinking of gaining to 200lbs, which would be a first for me. I’ve been to about 195 before, but not with nearly this much muscle. I’m around 180lbs right now, I haven’t weighed my self in 2 weeks though. I was also thinking about contacting Shelby Starnes for my weight gain.
I went swimming at the university pool yesterday and it was great to be able to swim for the first time this year. However, my knee kept popping, so I ended up getting out. My knees have never had ANY problems before, but it’s definitely sore today. I hope I don’t do something by swimming =/
Ryno.
I have a few workouts to list today. The Ethernet cable to my room is dead so I don’t have Internet in my room and Im relying on my phone and my mother’s iPad.
These workouts weren’t done on the same day, but I’ll just list them out with only a few spaces between for my ease of typing.
Legs
Standiing calve raises
185x15x3. Slow eccentric, forcefully contraction.
Seated leg curls
115x15
130x12
145x10
160x10
115x25 owie. I’m stilling feeling these 3 days later.
Squat to parallel
275x5x5 ( about 45 seconds rest) got through these sets pretty easily.
Leg press
6 pps x12x2
S/S
Squats
185x10x2
DB stiff legged deads
55x15
60x15
Stretches throughout.
Chest and shoulders
Db incline with elbows out
80x12x3
BB bench
235x3x6
After every other set I did…
Db rear raise/row
45x12x3
Wide grip military press (index finger on rings)
115x10x3
Db shrugs (paused at top and bottom for 3 count)
60x15x3
6-ways
10x10x3
I went to the gym at the worst time. There were so many bros there that I couldn’t do what I really planned to do and when something I waned opened up, I was already focused on something else so that when I finished that, the bros had taken over what I wanted haha.
One of my chem friends said it best :“everyday at 4:30 is arm day for the brod”
I amended the statement by adding, “except Mondays, then it’s chest day”
Another arm day for me.
I don’t have time to write it out now, so I may post it later.
Yesterday I swam for 20 minutes and today I rowed (machine) for 20 minutes again.
I’ve been leaning out big time this week. I need to figure out my body fat percentage, I feel like it is around 7 or so. I’m definitely at a low for me, and I still have the rest of April to diet before I plan to gain toward 200.
It’s going great and I want to gorge on food, but I don’t have too much trouble putting away those thoughts. Lucky me!
Ryno.
Workouts for today (9/4/12)
AM: Legs.
Began with calves because if I don’t, then I don’t like doing them in the end.
Standing Smith Calve Raises:
2pps X15x3
Seated Leg Curls: (toes pointed downward)
115x15x1
135x12x1
155x10x1
170x10x1
120x25x1
Narrow Stance Squats:
285x5x5 (~45-60 seconds rest between sets)
a) Smith Front Squats:
Up to 3 pps x3x3
b) Speed Squat:
185x3x6
DB Romanian Deads:
65x15x1
75x15x1
60x15x1
Stretched afterward, good workout! Finished up pretty quickly and got plenty of volume.
PM: Chest & Shoulders.
Slight Incline DB Press (Elbows out):
85x12x3 (I was surprised how heavy I was able to go on these, definitely a PR)
BB Bench:
225x3x6 (30-45 sec rest between sets)
Pec Minor Dips S/S Wide-Grip Pull-Ups:
BW x12x3 S/S BWx10x2 (mainly to get a stretch for my chest)
Pec-Dec S/S Reverse Pec-Dec (for rear delts)
190x12x2 S/S 130x25x1, 145x25x1
6-Ways:
10x10x2
DB Shrugs w/ Pause at top:
55x12x3
Done.
I'm dieting, yet I have plenty of energy and strength (PRs at least once a week) so I'm going to continue.
The final stretches of the semester are closing in, so I may cut back until then. I'm going to gain major weight when April is over, so I've ordered tons more protein, carb loading stuff and such.
I've also been thinking of buying some Indigo-3G, but I can't find a dosing regimen so I can't find how much I would need to buy. I'd LOVE to try the stuff to see how I respond, but I won't spend ~$500 for a month's worth of anything. I know the beginning dosing is 4 caps, 3 times per day, so that's 12 per day, or 15 days for 18 caps. Not sure if anything is worth that cost over any period of time...
I have time to figure things out, so I'm not worried!
I'm pretty sure I have A's in all of my classes except 2 labs (2 credit hours of the 19 that I have). The two labs should be A's, but one lab prof gave our group a 47.5% on our first lab, and never let us make revisions. She never explained the exact format she wanted, so she docked a shit ton of points from our grade. The other lab is P. Chem II lab, I missed 1 small set of values in my results/discussion and I made an 80 on the lab...Prof, again (though different prof), didn't say that she wanted this set of values reported... Oh well.
Ryno.
Arms!
I meant to wake up this morning for some cardio, but my body didn’t want to, so I slept an extra 2 hours. I guess that I needed it.
I went in to workout late today, around 8:30pm. I wasn’t going to workout, but our lab reports were split into groups and we nearly finished today so I went to the gym instead of having to finish the report by myself. Right now, it’s sitting at about 14 pages. Right on par with what the Prof wants.
Seated Hammer Curl:
35x12x2
First time doing hammer curls seated, and I’m surprised about how different they feel. Definitely hitting the “lower, outer” portion of the biceps.
Cable Triceps Extension:
67.5x12x2
Machine Preacher Curl:
125x12x1
95x8x1
80x20x1
Machine Dips:
200x5/5/5/5x1
180x5/5/5/5x1 (5 reps, swapping pronated & neutral grip)
Standing DB Curl: (Supa-slow reps)
25x16x1
30x16x1 (8 each arm)
25x12x1
One Arm Triceps Extension:
15x15x1
25x10x1
20x12x1
Forearm work!
Stretch at the end for a bit and stretched throughout the workout.
Nothing too intense. I’m going to up my cardio as I’ve hit a semi-plateau with my fat loss. It’s better one day and reverts back one day. Been this way for about 5-6 days. So I have to change something, and I don’t feel like eating less at this point is a good idea.
Ryno.
It’s been a while since I’ve posted anything, so I’ll give y’all a quick recap.
I’ve lightened up my training a good bit to prepare for my “bulking” phase. Primarily the past 3 or 4 workouts have been conditioning/full-body workouts. I’m using the last 2 weeks of the semester to test some things out that I normally don’t do, but may incorporate into my mass phase.
I’ve made a dynamic warm-up for myself that I’ve been doing before my workouts, and I plan to keep this through the mass phase.
It has taken me about 8-12 minutes to complete.
? Arm Circles (10/10/5 each direction)
? Arm Swings (10)
? Squat-To-Stand (8)
? Hurdlers Stretch (15s each leg)
? Torso Twists (10 each side)
? Wrist Twists (8 each direction)
? Ankle Twists (8 each direction)
? High Knees (5 each leg)
? Lunges (5 each leg)
? 2X Plyo Push-Ups (8)
? 2X Broad Jump (5)
? 45lb Barbell
o 1X Military Press (8)
o 1X Good Morning (8)
o 1X Squat (8)
o 1X Row (8)
? Pull-Ups (10)
? Squat Jump With Weight (5)
? Wood Chop (5 each side)
? One Arm Press (5 each side)
Nothing fancy, but I should be loose, warm, and sweating by the end of it.
Yesterday, after the warm-up, I did this…
Military Press: 2x10
Incline Bench: 2x10
Hammer Curls: 2x10
One-Arm Extensions: 2x10
Front Squat: 2x15
Bent Over Row: 2x10
No heavy weights, just to get the movements in.
Then a Barbell complex of…
Power Clean, Push Press, Back Squat, Front Squat Bent Over Row.
I did 4,3,2,1 in reps with 155lbs.
Today, after, my warm-up I tried out two things; HFSW and the Delt Triad.
HFSW:
Trap Bar Deadlift: 225x8x3 (weight, reps, sets)
Eye Level Dead Stop Military Press: 135x8x3
Front Squat: 185x8x3
The Trap Bar Deads and the Front Squat were definitely easy, and sustainable in weight. I'll actually go up if I continue with these. However, the military press was a bit harder, I think that I could do it day after day without any problems, but I 'struggled' more than I would have liked. This was my first time trying to dead stop presses, so that may have been the issue as well.
I wasn't tired after the HFSW, which is the objective, yet I usually don't do much volume when I go for strength (only one exercise for a 3x8 or 5x5, etc), so we'll see how I respond to this.
Delt Triad w/ 15lb DBs:
Seated Lateral Raise: 12 reps
Seated Front Raise: 12 reps
Seated Dumbbell Press: 12 reps
This was done for 3 rounds. This was definitely more brutal than I thought! Awesome.
Pull-ups and abs.
Next post, I'll outline my mass phase that I have planned, but is subject to change.
Ryno.
So here is what I have planned for my mass phase.
12 Week period
Alternating “strength” and hypertrophy-based workouts. (The main goal for everything is hypertrophy, but
strength should help the size a good bit)
Strength-based: HFSW w/ compound exercise focus and supplementary (hypertrophy) work for that
exercise.
Order: Back (DL)->Chest(BP)->Legs(SQ)->Shoulders(MP)->Arms(Not sure yet)
Hypertrophy-based: Mountain Dog Style. Here is where I'll have a lot of room for variety and chaos
in my training. I love these type of workouts and I feel that they REALLY work for me.
Order: Back->Chest/Shoulders->Legs->Arms
All workouts will begin with an 8-12 minute dynamic warm-up, outlined in the previous post.
One day per week will be devoted to cardio, abs, and extra calve work (+leg days).
Calories will begin at 3500/day and I will add 250/day (i.e. 3750/day) if my bodyweight doesn't rise
1.5lbs/week. I want to gain mass, but limit the fat. I'll drop 500-750 calories on non training
days. Ratios: 40-45% Protein, 25-30% Fats, 30-35% Carbs. I'm not sold on carbs yet...I'm a former
fat boy, so I still have a fear of them.
I haven't decided if I will keep calories constant, or carb cycle. I'm leaning more and more toward carb
cycling.
That is my outline. Nothing is concrete, but I feel pretty confident on the training. I still have to decide a “fixed” caloric intake with drops on non-training days or carb cycling. I’m so pumped up for this and cannot wait! These conditioning/full-body maintenance workouts are not enough 
I also want to eat more than 2700 calories/day! That’s where I’ve been for the past 4-6 weeks… But I wanted to deplete myself so that I can really jump start my gain for my mass phase.
This morning I did HFSW work and then a little arm stuff.
Dynamic Warm-Up (8 minutes) I feel like this goes quicker as I get more accustomed to it.
-HFSW-
Trap Bar Deadlift: 225x3x8 (weight, sets, reps) Changed rep/set order from yesterday.
Eye Level Dead Stop Press: 135x3x8 (MUCH easier than yesterday)
Front Squat: 185x3x8 (Almost too easy, good to see since I haven’t done FS often
for a few months)
-Arm Stuffs-
Alt DB Curl: 40x8x2 (each arm)
S/S
Alt “Tuck” Curls: 25x6x3 (each arm) (Tuck arm IN instead of curling UP)
S/S
One Arm OH Extension: 25x12x3 (each arm)
This was a great combo that I saw being done by a trainee of Charles Glass, I figured that I’d give it a shot.
OH Rope Extensions: 47.5x20,15,5 (Hands apart, hands together, reps w/ body movement) Great set!
Ryno.
Today was another conditioning-type workout.
This was taken from Kai Greene and a workout that he did in a video a while back with a fan. I didn’t feel like doing a barbell complex nor run, so this was pretty appealing.
Began with a 12 minute walk for warm-up/reflection. (Contract glutes & hams on each step)
Hip Abduction: (Can’t believe I did this…)
170x12x3, mimic a wide squat stance and sit on the edge of the seat. Actually felt a benefit from this.
Barbell Step-Up:
45x12x3, use hams/glutes and contract intensely at top. These felt awesome as well, even with “no” weight.
Seated Calves:
90x12x2, pause at bottom and top.
Leg Press Calves:
2pps x12x3, pause at bottom and top.
Giant set of Wide-Grip Pull-Ups, BTN Pulldowns, and Dips:
8, 12, 12 for 6 sets.
This was a great combo, but the pulldowns made the pull-ups hard, obviously.
Upright Rows:
75x12x3
Behind-the-back Shrugs:
95x12x3
Wide-Grip Bent Over Rows:
95x12x3
Strict Clean and Press: (each rep from the floor)
95x10x3
This wasn’t THAT difficult, but it was an awesome full body workout and I got plenty of blood into the muscles. This really helped me loosen up any semi-tight joints.
The entire workout, with 12 minutes of walking, lasted about 50 minutes. The pace was fast, but I was able to take short breaks between sets.
Overall great experience!
Ryno.
So I worked out this morning, but it was really more of a recharge workout so this afternoon I got the itch to go into the gym again for some arm training. I really want to bring up my arms and legs (including calves) during my bulk. Since I’ve decided that I’ll be carb cycling, I’ll place my 2 (or 3) high carb days on my arm and leg days. This was a workout that I’ll either repeat or slighty modify in exercise scheme. Another Kai Greene adapted workout.
This was brutal(ly voluminous). 239 Reps for Biceps…300 Reps for Triceps. Holy moley.
Dynamic Warm-Up (8 minutes).
Hammer Curls: (As many simultaneous reps, then switched to alternating reps to finish set)
25x15x1
40x15x1
35x15x2
30x15x2
Reverse Grip Pushdowns immediately followed by Overhand Pushdowns:
27.5x20…37.5x20
32.5x20…37.5x20
27.5x20…32.5x20
27.5x20…27.5x20 (I couldn’t feel my triceps at the end of the 3rd and 4th sets…)
OH Triceps Extensions:
50x20x2
45x20x1
45x12x1…30x8x1 (dropped to get 20 reps in)
CG Bench Press: (Ring fingers on the smooth)
95x15x1
135x15x2
135x12x1
Straight Bar Curls: (Get a complete stretch & contraction of EVERY rep)
45x20x1
55x20x2
30x20x1
Recline DB Curls:
20x15x1
15x15x2
Machine Preacher Curls:
80x12x2
Stretch a bit more.
I stretched (the hurting kind of stretch, not lackadaisical stretching) after nearly EVERY set for biceps and triceps. This volume was insane, and I was a to keep a pump for the entire workout. The pump is wearing off, an hour later, and it became hard to just contract my arms flexion & extension by the end of the session.
This isn’t a workout that I would do every week, just too much volume, but I’ll throw something like this every once in a while to really shock myself.
The total length, with warm-up, was about an hour. My rest periods were never more than a minute between sets, maybe a minute and a half between exercises.
Ryno.
Cardio, Abs, and Calves. Oh my!
Low day today on my carb cycling (this is my 3rd day of carb cycling lol).
Began with morning-fasted cardio on the stairmaster/elliptical hybrid. I wish the gym had a stairmaster…
30 minutes
I passed the time by watching youtube videos. I keep the pace up pretty high and my heart rate was around 150-170 for most of the time.
Triset of Hanging leg raises, ab pulldowns, and oblique crunches.
10, 15, 20 for 2.
Seated Calve Raises:
2 plates x12x1
3x12x1…2x15x1…1x15x1
STRETCHHH! These stretches for calves suck bawls.
Leg Press Calve Raises:
2pps x12x1
3pps x12x2
Static hold on leg press for 15 secs on EACH calf:
3pps x 15 secs x 3 sets
More calf stretching.
Tibialis Anterior (front calf) raises:
30x15x1
40x15x1…30x12x1
Showered then ate.
I really want my calves to grow SOME, so I’ll train them twice per week compared to about once per week for everything else.
Ryno.
Mass Phase Week 1 Day 1
Back.
Dynamic Warm-Up.
HFSW:
Trap Bar Deadlift:
275x8x3
Pin Military Press (Eye level):
140x8x2
135x8x1
Front Squat:
205x8x3
Felt Great, I was sweating like a friggin’ dog though. They gym was balls hot for some reason? It’s cold outside though.
Deadlift:
135x5x1
225x5x1 (straps, double overhand begins)
315x3x1 (Belt & Straps)
405x5x3 (Belt & Straps)
315x5x1 (Power Shrug at the top)
This was the first time I’ve deadlifted 405 this easily since I was powerlifting. I was extremely suprised how great these went! I think my best DL 5x5 is 425. My best set of 5 is 455.
Reverse Grip Pulldowns:
160x12x3 (Felt awesome, really focusing on the muscles)
Low Lat Smith Rows:
115x12x3, slow, concentrated reps.
(I saw The Mighty Stu doing these and I’ve needed something for my lower lats. All I can say is DAMN, these work amazingly. I’ve never felt my lats like that and my lats/back are my best bodypart.)
Weighted Pull-Up Hang Stretch:
2 sets of ~30 seconds.
Other lat stretches.
This was an awesome first workout for my mass phase! I need to lower the weights on the HFSW so that I don’t spend as much time on that since my dynamic warm-up is about 10 minutes. So that is about 35-50 minutes for those two first “things” that aren’t even focused on the muscle group to be worked. That is not to say that those two “things” aren’t important though, I believe that they will possibly be the most important things over time.
Chest/Bench Press tomorrow.
Ryno.
Mass Phase Week 1 Day 2
Chest & Bench Press.
Dynamic Warm-Up. I really like the jumps included in my warm-up, they are the best to get warm/ready.
HFSW:
Trap Bar Deadlift: 245x8x3
Eye Level Military Pin Press: 125x8x3
Front Squat: 195x8x3
Chest:
DB Bench Warm-Up: 45x12x3
Bench Press:
205x5x1
215x6x1
215x5x2
Slight DB Incline:
70x10x1
75x12x1
Intentional Slowish Eccentric/Concentric & Held Contraction.
Cable Crossovers for Lower/Outer Chest:
22.5x12x3
Again, concentrated reps. No sloppiness!
Cable Crossovers for Upper/Inner Chest:
20x12x3
Decline DB Stretch: 45 seconds.
Incline DB Stretch: 45 seconds.
Great workout, everything felt great! I may post a picture of my side chest that I took after this session.
Pre-workout was breakfat: 3 eggs, 6 egg whites, 1/2c oats and 2Tbsp peanut butter (ran out of almond butter =( )
My intra-workout was 1 scoop Karboload (51g mixed polysaccharides) and 2 scoops whey (40g protein) with 7g Leucine, 3g GABA, and 7g creatine mono.
Post workout was 1 serving Tang (it exists! 23g sugars), 4oz. tuna & 100g smoked chicken with Dijon mustard (46g protein) and 1 cup barley (44g carbs). I have the exact breakdown of all my food at home, but those are the main macros that I got from my postworkout.
I’ll eat 300g Chicken, 1 cup brown rice, and 1 cup Edamame in about an hour.
Ryno.
Mass Phase Week 1 Day 3.
Legs.
Dynamic Warm-Up.
-HFSW-
Trap Bar Dead Lift: 245x8x3
Eye Level Pin Press: 135x8x3
Front Squat: 155x8x3 (lighter b/c of legs to follow)
-Legs-
Back Squats:
295x5x3
225x20x1 (Constant tension for first 15 reps)
Standing Leg Curls:
80x10x6 (Back-to-back alternating sets)
Extra Low Leg Press: (heels off bottom of sled)
3pps x15x1
4x15x2
I didn’t feel these in my ‘teardrop’ area as much as I would have liked. I rose my feet a tad and it felt a little better.
3ppsx15,12,10,8,6,5,4,3,2.
One continuous set, rest ~5 seconds at the top before beginning next ‘set.’ These felt GREAT for my overall legs, but awesome on my upper quads near the end. Also killed the area of my outer hams/quads near my glutes.
Stretch.
Leg Abduction: (Try to squat when pushing out)
190x15x2
Machine Calf Raise:
210x12x2 w/ stretches
Standing Calf Raises:
155x13x2 (slow reps w/ stretches)
S/S
Tibialis Anterior Raise:
40x12x2
Tons of stretching afterward. I was surprised how well I though my legs looked after the workout since I really want to get them bigger. I’m really excited to how they progress!
Ryno.
Mass Phase Week 1 Day 4: Arms
Either “curls for the girls” or, the one I like, " tris and traps for the guys." That’s from Clint Darden at EliteFTS.
This update is coming from my phone, as i’m tred-walking.
Dynamic warm-up.
Began with some hammer curls, both arms until failure, then alternating.
35x12x4
25x12x1
Overhand to underhand pushdowns. 20 reps follow by another 20…
32.5x40x3
Single arm overhead extensions:
20x12x2
Overhead extensions;
50x20x2
40x20x1
Machine dips, switching pronated and neutral grips:
150x5/5/5/5x3 I love these more overall triceps development and specifically the lower/near elbow portion.
Straight bar curls, super-duper strict:
55x20x2
65x20x1
65x10…55x10…45x10
Inclinde DB Curls:
20x10…15x8
20x8…15x7
Machine preacher:
95x12x1 I couldnt feel the muscle during this set so I shut it down and stretched even moar!
I stretched, literally, between every set today and attempted some, pitiful, self fascial planning lol. So just decided to just shove my thumbs into the musclea instead.
Great workout! I like the high volume. Next week (my moutain dog style week) i’ll lower the volume some and use more intensity with supersets/drops sets and a bit more weight, while keeping the good form.
I may upload some pics from after today’s workout just as an update. My bodyweight is about 185, up 7 pounds from last week. That may seem like a shit ton for one week, but I went from 2700 calories to about 3500 on my moderate days. So my water retetion is up as well as glycogen stores. I want to rise about 1-2 pounds per week for 12 weeks, so i’m off to a good start lol. I’m still lean as hell in the mornings, but I “lose” some as the days go on becuase of the volume of food that i’m eating, but I can always still see my obliques and intercoastals (sp?). I dont want to gain TOO much fat, yet i’m more than willing, amd I know that i’ll be gaining some.
Ryno.