Wednesday
Arms/Triceps-
Floor presses high reps beyond failure, added weight and wider grip 7-rep max. Tricep extension push ups 5# feet elevated to failure, BW feet on floor, till failure. Finished with 1-arm standing extension.
Thursday-
Squats no rack up to-
186 x20
191 x20
These were done the following way, 1st 10 nonstop, then 2’s breathing till hit 20.
Friday-
Quick session-
50 lateral raises all the way overhead
50 EZ reverse curls
Saturday gym
BW 185#
seated barbell shoulder presses-
Started with super wide grip to the chin for reps. Narrowed grip and lowered ROM till failure up to 182# above the head.
Did KB snatch and press inbetween these sets up to-
70# 1-snatch 2-presses ea.
79# x1 snatch ea. took attempts to succeed failed pressing.
Trained everyday just didn’t post it.
Tuesday-
20rep squat 212 x20 (10# increase)
Tricep extension pushups 3# x21
I was actually surprised my squats were at depth, i really thought they were gonna be high while squatting but was pleasantly surprised when seeing the vid.
Been training everyday, just don’t need to post it.
I do something 7-days a week.
“Feeder” sets are a great thing! Feeder sets are weights you can probably do 100reps with, but maybe you just do 75reps or 2-sets of 60.
Feeder sets are good for both building and strength. Feeder sets put blood in the muscles which stretch the muscles and force growth. Blood in the muscles aide in recovery and this builds tissues around the joints aiding in strengthening and sturdiness.
Another plus is eating. I don’t follow a diet. I eat then I utilize that food in training whether it’s feeders sets or heavy sets. This constantly aids in “building”.
Friday-
Floor press-
Up to 166 x33 (PR)
Followed by a 35rep EZ curl set.
The floor press and EZ superset is now one of my favorite combos. That is one of the greatest arm blasters ever!
Saturday
Suit-case deadlift / side bend-
Up to 160 x2, 162.5 x2
1-arm EZ upright rows -2-sets of 30 then 60x2, 65x3
That was another interesting combo, unilateral lifting kills 2 birds with 1 stone. It’s harder and more intense because you have to match another set plus your working the erectors and obliques differently than using 2 arms and more stability involved.
Those upright rows nail the biceps and all around the distal tendon and forearm. These are the primary support muscles for increased arm/biceps size, plus forearms support all pressing. No one with dafadill forearms will build big triceps.
Cut carbs for 1-day I did this as I check myself everyday, no scale, only the mirror, was starting to bloat a bit.
Ate hamburger and eggs sunny side up. Pork chops and nuts only for a day. No bread or cliff bars.
I did eat grapes while lifting.
That did the trick along with a 100rep squat set with 87#
Back to some carbs now!!! I was happy with the results.
I don’t care about bodybuilding, I care that I look like I lift wearing clothes, I strive for wide shoulders, bulging pecs out of my shirt, arms popping through the shirt, massive forearms and Striated popping TWINS calf’s No protruding gut.
Regarding the calves I do sets of 100-150reps on the steps several days a week with a back pack. I don’t log it.
Tuesday
Did my new arm blaster combo Floor Press / EZ bar curls pyramid sets up to 35reps / 40reps, arms pumped so hard, then Floor Press with wide grip- 168 x12
Wednesday
Squats up to 182 x30 (10# increase)
Tricep extension pushups with 20# 2-sets of 8
Stack - raw garlic / honey, grapes, fig bar.
I think I came up with a good program on these squats, there is no day to do these it’s just a cycle-
Light day - 100 reps (muscle cardio) increase 1-3# each time.
Heavy - 20reps (breathing squats) increase whatever I can safely.
Medium -30 reps (strength endurance) increase 10# each time.
Volume- 2-sets of 20 (use weight a tad heavier than the 30repper).
This is what I’ve been doing. The 100reps can be multiple times a week if I’m not ready for a heavier day. It’s used as “if I can’t fit in the other stuff, do 100reps) I think the 100reps are actually more vital than the rest of it to be consistent with.
Wednesday
Ended up being the volume day-
Calf raises - 160 reps 1-set
Squats-
Up to-
188 x20
193.5 x20
No rack
Finished with thumbless thick handle curls.
Good Job!
Thursday
I’ll log this one for documentation
Shoulders giant set - 12# bells x50 side laterals / x20 chicken wings / x10 Ts to Ys total 80reps
Shoulders were absolutely popping, they are getting way bigger than my hands! That is what “feeder sets” do and carbs and sugar.
suit case deads / side bends up to 165# x3 ea side
EZ standing tricep extension 90# x33reps maxed PR of 2-reps and 1.5#
Haven’t tested the max 30 reps in months.
Friday
Was the floor press / EZ curls supersets 30reps / 15 reps adding weight. Last set was 37 reps then dropped weight on EZ curls for 43reps.
Finished by doing super wide grip floor press for 13 reps maxed.
My arms are still pumped swole today on Saturday! And the wide grip hits the high pecs!
Saturday
Jefferson’s
330 x10 (10# PR for 10reps) strongest ever
Sunday
Squat 89# x105 reps
Speeds up recovery from these Jefferson DOMS and blasts out plaque in the arteries. No body ever talks about doing these things on recovery days.
1-arm EZ upright rows up to 56# x15ea PR
in the T thread, someone said he won a 2nd term. It’s so clear to me now that he didn’t win, he was selected. It’s all planned IMO. It’s all a real tough pill to swallow here…..
Been discovering some very interesting ways to get big pumped and jacked!!!
Monday-
I hit a total of 90reps on shoulder laterals basically 1-giant set - laterals overhead / chicken wing laterals / bent laterals.
Shoulders were gi normus!!!
Tuesday-
Floor press / EZ curl superset-
4-sets of 20reps ea lift adding 20# to the press and 10# to the curls ea set.
Set 4 of press was 174 x28 reps
Finished with super wide grip press- 185 x7
Stack was Almond butter, raw garlic honey, cliff bar and bag of grapes.
Arms were absolutely enormous during and after, still swole.
When one can eat like that while lifting to get enormous pumps, that’s living! I get stronger and stronger each set. I did over 160reps going heavier and heavier in about an hour and was pumped beyond. PR for volume! Plus the 28reps was a PR!
I’m now hitting 105 rep squats on my light squat days.
Thursday-
Wide grip standing incline press up to-
140 x12 (PR)
EZ 1-arm upright rows up to 57.5 x15 ea (PR)
Weighted leg raises - 30reps (PR).
Still pumping everyday!
and I’m mentally exhausted, no fatigue or energy loss, I’m just so tired I just feel like falling asleep.
I’m also doing Kettlebell AXE 2-days a week because my buddy asked me to try it and because he lent me a 70# bell, so I’m taking that advantage.
Wednesday-
Squats no rack-
225 x4
215 x20 (3# PR)
I’m gonna have to use that technique now of going heavier before my 20rep set. Doing this without a rack is not only tough, but pushing 20 isn’t always safe.
I will only do 20 if I know I can, I won’t risk the super squats way without a rack.
This is a marathon, not a sprint, doing this for life!
Anyway 225 felt hard. 215 went faster than ever.
The last time I squatted 225 x20 without a rack was 2009 and I weighed 180. The last time I did it with a rack I did like 22reps and weighed around 225 about 5-years ago.
Saturday
BW 190.5
Kettlebell AXE 79# bell 15 minutes 3-swings (did 4 on a few) EMOM.
That was a great call to make! If anyone knows about AXE these reps should not cause fatigue or any type of pump. The reason I did 15 minutes today was because my lower back was cranky and I wanted to get a lot of other stuff in for 1.5 hours when the gym closes.
Seated shoulder pressing-
185 x2 ego reps (PR) !
I hit 175 for the strictest rep I’ve ever done.
Arthur lift (no press) up to 180 (PR)!
I super set those with full ROM laterals overhead with 20s then chicken wing laterals.
The 180 Arthur which really was a reverse continental clean is like doing a real good morning!
Diamond gym had the Tren bros there, while those boys are strong, the drugs hurt them, they had issues with cramping and the one needed to take a poop. Drugs also cook their insides, so they really aren’t all that enhancing. People should really find ways to get the same enhaced look naturally. You can then eat some unhealthily foods without the heart exploding. That’s what does it, the drugs plus the food plus the BW.
Holy moly, I just found something, someone show twojarslave this, looks like Ts in-law and that one country selected him, proving he was not elected, someone inform him, from 8 years ago
Training every freaking day!!!
Monday-
This one was interesting something a tad new-
100# plate BORs superset with deficit hack deadlifts 2-plate deficit, that ROM is new.
Final set was 165 x10 BOR / 290 x12 Hack.
This was a supplemental leg work and upper back for my 20rep squats.
Finished with EZ reverse curls -
3-sets of 20, 2-sets of 14
Watching the mirror too, slight calorie cut and still lit up this session. This is due to carb loading the week prior. This is not binging on carbs, this is simply eating a carb snack every 2-hours keeping protein low.
Now I’m eating 3-regular meals and a little snack when needed. These regular meals are just that, regular. Decent amount of protein and fat with a little bit of carbs. No 6-7egg meals.
It worked as I said, I was very strong today and over the weekend. I didn’t even do any Intra lifting eating, except grapes for recovery.
Do the same thing all the time, eat the same way all the time, the body will stagnate.
I’m really at a point now where the 1-rep muscle building thing is not the priority. Not that I don’t believe in it but I’m finding myself just really enjoying more volume and higher reps.
I still try to hit a 1-rep whenever I can.
I’m really working to get the arms and shoulders and outer pecs as big as possible through high volume. I personally don’t care if they end up bigger than the rest of my body. I basically hit arms every dang day.
The 20-30rep squat is also big on my agenda along with the 100rep squats to clear plaque in the arteries.