Becoming a MASS MONSTER [Forum Archive]

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Becoming a MASS MONSTER

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Posted by: Double D

Alright so YM is going to not be so happy, but I am getting back into the bodybuilding state of mind again....urgh.

Heres the plan for 10 weeks:

Day 1
-Flat DB Bench
-Incline BB Bench
-Dips
-Flat Flies
-Cable Crossovers

Day 2
-Pullups
-DB Row
-Pulldowns (Different grip than used with pullups)
-Bent Over Rows
-Bent Over Flies
-Shrugs

Day 3
-Back Squats
-Lunges
-Extensions
-SLDL
-Leg Curls
-2 types of calve raises

Day 4
-Seated DB Shoulder Press
-Arnold Presses
-Upright Rows
-Side Raises
-Ab Work

Day 5 (All Supersets)
-BB Curl---CGBP
-DB Preacher---DB Extensions
-Hammer Curls---Rope Extensions
-Farmer Walks---Reverse Curls---Kickbacks

Days 6 and 7 are off

Periodzation:

Weeks 1-3: 3x10-12; RI-60 secs, Tempo is 3/1/X
Weeks 4-6: 4x8; RI-90 Seconds, Tempo is 4/1/X
Weeks 7-9: 4x6; RI-120, Tempo Controlled

Posted by: yellowmoomba

WHAT ?????????????

Posted by: Double D

lol....so then todays routine:

Flat DB
70'sx12 (Tempo 3/1/x)-3 sets
RI-You go I go (so more like 45 secs)

BB Incline
155x10 (Tempo 3/1/x)
135x10 (Tempo 3/1/x)-2 sets
* I was feeling very girlie here!

Dips
BW+25x6 (Tempo 3/1/x)
BWx12 (Tempo 3/1/x)-2 sets

Incline DB Flies
35'sx12 (Tempo 3/1/x)-3 sets

Cable Crossover from High Pulley
25x10 (Tempo 3/1/x)-3 sets

Decline Situp with 30lbs overhead
10
8
6

Romain Chair Stiff leg-ups
10
10

YUCK!

Posted by: Archangel

OMG, can you say VOLUME??? Where are your rest days to recover and grow??? My body hurts just readin your routine, Best Wishes my Friend, you know I', just givin you a hard time!!!

Posted by: Double D

Only hitting one muscle group a week....there will be ample time to recover. Besides its been ages since I have done this type of routine, it should work out well.

Posted by: Stewart14

Quote:

Originally Posted by Archangel

OMG, can you say VOLUME??? Where are your rest days to recover and grow??? My body hurts just readin your routine, Best Wishes my Friend, you know I', just givin you a hard time!!!

I wanna throw this out to you archie, since I know you are always preaching rest and recovery. If I do an exercise let's just use the bench press for example, and then do that same exercise let's say 2 days or so later, I ALWAYS exceed what I did the first day, and feel stronger doing it. this is a pattern that works for me, I can go maybe every other day with some exercises (UP TO A POINT) and make incredible progress, as opposed to doing the exercise, and then waiting a set amount of time for the so called RECOVERY to kick in.

I just wanna know what you think about them apples

Case in point. I did barbell curls for my last three workouts (cause I screwed up my plan). the first workout I got 2 sets of 5 with 115. The NEXT DAY, I came back and got 2 sets of 6 with 115. then 2 days later, I got 120 for a set of 6 reps, felt strong too. that flies in the face of recovery, you know?

Posted by: Archangel

Quote:

Originally Posted by Malley

Only hitting one muscle group a week....there will be ample time to recover. Besides its been ages since I have done this type of routine, it should work out well.

Best Wishes my Friend!!! Not tryin to ruffle anyone here, I sincerely hope for the best for each of you!!!

Quote:

Originally Posted by Stewart14

I agree, UP TO A POINT like you said!!! Consider this, when you lift weights its like digging a ditch, your digging deeper and deeper, much like your muscles when you tear them down, now when does actual growth occur??? It's not when your working out (at the gym) right??? Its ONLY when the ditch (muscle) is completely full so why dig (work out) again until its full (recovered), thats my thinking on it, now I understand that you say your stronger when you do what you do, I agree and understand that, but even you said TO A POINT!!! So fly this one if you will, workout hard, intense and give yourself 3-4 days rest, trust me if you work hard enough, you will require those rest days, and then workout again, i guarantee you will BLOW what you did away!!!

Posted by: Burner02

Hey D! (old habits)

Let me know how this is gonna work!
I"m gonna go back to this type workout at the begining of month. Do it for a month and then go back to a 'planes' workout and/or the p-funk method of:
push something, pull something and then do something for legs for a couple months...

Posted by: Double D

Heres the way I see it: If your doing something one way for a good period of time its time to switch things up.....hence periodzation. I have been working out 3-4 days a week, 10-20 mins each workout. So now I switch it up to 5 days a week at about 45 minutes each workout, but much less intense (Intense as work capacity and aerobic capacity). We will see how it goes. I am looking for size, I honestly dont care about strength on this one.

Posted by: Burner02

That's the way I'm looking at it. Take the month to build up mass, the next two to add strength/ and w/ shorter RI's...cut it up a little...if that makes sense.

Posted by: Stewart14

Quote:

Originally Posted by Malley

Heres the way I see it: If your doing something one way for a good period of time its time to switch things up.....hence periodzation. I have been working out 3-4 days a week, 10-20 mins each workout. So now I switch it up to 5 days a week at about 45 minutes each workout, but much less intense (Intense as work capacity and aerobic capacity). We will see how it goes. I am looking for size, I honestly dont care about strength on this one.

see, here's where I have a problem. You say you are looking for size...ok, well how much bigger do you actually think you're going to get? you're a natural lifter, you have a ceiling, and personally, for us naturals, I think it's more important to keep up the strength base and let the size part just take care of itself, as opposed to "training for size". I feel that's a fallacy created by people who are on steroids who can make those huge size gains by doing sets of 10-12 reps with a low to moderate weight.

you just benched 405, let me check to see if I can find any small people who can do this....ok, um nope, couldn't find any. Now, if you want to change things up to get more conditioned, or more strength endurance, then go for it, but I find to claim you are going to do sets of 12 for "size" is bogus, at least for people like us.

Posted by: Double D

Well if thats the case the same goes for strength then right? I mean if thats your argument, then why lift for strength at all? By that I mean isnt there a ceiling for strength to?

Posted by: Stewart14

Quote:

Originally Posted by Malley

Well if thats the case the same goes for strength then right? I mean if thats your argument, then why lift for strength at all? By that I mean isnt there a ceiling for strength to?

of course there is a ceiling to strength, but I think the strength ceiling is a lot higher than the size ceiling, and I'm not talking about getting big by becoming a fat ass, but getting lean and big and muscular. All things being equal, I think you aren't going to get much bigger by doing a high rep routine in all honesty. I guess my main argument is that for a natural trainee, especially someone who has already reached some massive strength levels, dropping back to a fraction of that for more reps isn't going to accomplish much.

Of course, you know yourself better than I do, and whatever you think is gonna help you reach your goal, you go for it, but in my opinion I think you would be better off doing something with high volume and moderate to heavy weight if you want more usable size, something like 10x3 with 60 seconds rest between sets with 80% of 1rm. That will get you big and strong, I would do that exclusively, but it totally drains me and with 2 little ones at home, sleep is a premium, so I can't recover from it right now. But if you look in my gallery, the pic of me with my son in the stroller was when I was doing a routine like that, and i did look pretty big

Posted by: Triple Threat

How are you now compared to that picture?

Posted by: Double D

Quote:

Originally Posted by Triple Threat

How are you now compared to that picture?

Round about the same. I'm a bit leaner, but thats what I was trying to do then.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

How are you now compared to that picture?

its probably close, but I know I have to be leaner overall now cause in that pic i was around 225 and now i am around 212.

I just can't do a heavy high volume program right now with the kids, I've tried to start it up a few times recently, and it just knocked me out, I felt like shit 3 days into it. I'll definitely go back to it in the future when the kiddies get older and I can have a more normal life (wait a minute, I have two kids, my life will never be normal again).

OK, maybe I'll just stick to the low volume I am doing now forever

Posted by: Double D

Quote:

Originally Posted by Stewart14

awww.....I answered Trips question he was asking you. I didnt know if you realized that my reps are decreasing week to week? I really like working with tempos, it seems to make me stronger.

Posted by: Archangel

Quote:

Originally Posted by Stewart14

its probably close, but I know I have to be leaner overall now cause in that pic i was around 225 and now i am around 212.

I just can't do a heavy high volume program right now with the kids, I've tried to start it up a few times recently, and it just knocked me out, I felt like shit 3 days into it. I'll definitely go back to it in the future when the kiddies get older and I can have a more normal life (wait a minute, I have two kids, my life will never be normal again).

OK, maybe I'll just stick to the low volume I am doing now forever

Can I suggest a HIT routine???

Posted by: JerseyDevil

This is a great discussion! Keep it going. My genetics and strength suck, unlike you guys.

My 2 cents... I try not to over analyze things, but I am with Stewart on this one.

At 53, lowering the weight and increasing reps to the 10-12, or even 13-15 range, does absolutely nothing for size, for me. It does seem to make me harder though, with all others things being equal.

On the other hand, making a concerted effort to concentrate on low rep stuff, without a doubt increases my strength.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Can I suggest a HIT routine???

Posted by: Double D

Quote:

Originally Posted by JerseyDevil

This is a great discussion! Keep it going. My genetics and strength suck, unlike you guys.

My 2 cents... I try not to over analyze things, but I am with Stewart on this one.

At 53, lowering the weight and increasing reps to the 10-12, or even 13-15 range, does absolutely nothing for size, for me. It does seem to make me harder though, with all others things being equal.

On the other hand, making a concerted effort to concentrate on low rep stuff, without a doubt increases my strength.

Well if you like at my program as a whole you will notice its not just 10-12 reps, theres a tempo also. Along with the weeks to come I get to 6 reps. So I just switch things up before my body adapts. If people say drop high reps all together, what does that leave us with? Just low reps all the time?

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart14

I was referring to this post..

Posted by: Double D

Back Squat-Tempo 3/1/x. 60 sec ri
225x12
245x12
275x10

DB Lunges-Tempo and ri the same
50'sx10 per leg
40'sx10 per leg (2 sets)

Leg extensions-Tempo and ri the same
3 sets, no clue on weight

SLDL-Same tempo and ri
185x10 (3 sets)

Leg Curls-Same tempo and ri

PUKEY!
160x10 (3 sets)

Posted by: Stewart14

Quote:

Originally Posted by Malley

low reps FTW!!!

I get nothing out of high reps, nada, zilch, except a very tired man. My new program is short and sweet and keeping me fresh. My strength is going up very rapidly on this.

now this isn't a knock on high volume because like I said, I would be doing it if I didn't have the kids, but it's a knock on high rep volume...complete waste of time for us. High weight, high volume managed with low reps and high sets NOT to failure, now that is the way to go, but this is your journal DD, err Malley, so I'll stop shitting in it now and wish you luck in what you do and cheer you on, even though I disagree

Posted by: Double D

lol.....do you think maybe its possible that the reason you never saw any progress with these types of reps maybe because you never stuck to it long enough? You normally start on something new and only last 1-2 weeks or so then back to the same ole. Now dont get me wrong I have done the same thing with Crossfits for a very long time, along with lifting heavy. Thats what I enjoy the most, but in this case I am going to log my measurements and go from there.

Posted by: Stewart14

yes definitely log your measurements, I am still curious at heart. BUT, you have to note if you do anything differently, such as eating more while doing this. See, I can see that this type of routine could make you hungrier, therefore you might eat more, therefore, you might grow more, and then attribute it to this workout.

You would have to do an experiment in the future where you did exclusively low rep high weight training with the same diet as you had for the higher rep training and see what the results would be

Posted by: Burner02

I'm liking this...getting some good info, fellas. Stew! looking SWOLE!

Posted by: Double D

Everything with a tempo of 3/1/x

Seated Shoulder Press
60'sx12
65'sx10 (2 sets)

Arnold Presses
40'sx10 (3 sets)

Upright Rows
80x10
70x12 (3 sets)

Side Raises
20'sx10 (3 sets)

One arm Shurgs
135x10 (3 sets)

Calve Raises on Leg Press
10 platesx12 (5 sets)

Posted by: Archangel

Good lookin workout my Friend!!! NICE DB Presses!!!

Posted by: yellowmoomba

That's a lot of shoulder work

Posted by: Double D

Heres my starting measurements:

Shoulders 51
Chest 44 1/2
Waist 35 1/2
Hips 42
Right Leg 26 3/4
Arm 17 1/4
Calves 10 1/2

BF-16% (I will be dropping this after I am done with this routine)

*Bodyfat and waist measurements are not that big of a deal right now. I know to put on size those areas will go up, but I dont plan on changing my diet at all. So here we go. Happy Hunting.

Posted by: yellowmoomba

How much do you weigh?

Posted by: Double D

213.6lbs

Posted by: roastchicken

Do you squat ATG then ? and i'm assumng your weights are in lbs not kg's yeah?

Posted by: JerseyDevil

DOUBLE D IS BACK!

It's deja vu all over again...

Posted by: Double D

Quote:

Originally Posted by roastchicken

Do you squat ATG then ? and i'm assumng your weights are in lbs not kg's yeah?

Yes on both questions. Right now weight and strength isnt important to me. The weights I am lifting now I lifted years ago, but the tempo is killing me.

Posted by: Double D

Quote:

Originally Posted by JerseyDevil

DOUBLE D IS BACK!

It's deja vu all over again...

I thought some people would like this much better!

Posted by: Double D

Everything 3/1/x tempo-60 secs rest tops

Pullups
bwx10
bwx8
bwx7

DB Rows
80x10 (3 sets)

Pulldowns
120x10 (3 sets)

CG Row
120x10 (3 sets)

BO Laterals
15'sx10 (3 sets)

Went out got a protein shake.....ate a bannana then went back for arms.

Same tempo, except supersetted biceps and triceps

BB Curls
60x10 (3 sets)
CGBP
185x10
175x10 (2 sets)

DB Preacher Curls
20x10 (3 sets)
Pushdowns
80x10 (3 sets)

Hammer Curls
25'sx10 (2 sets)
Rope Pushdowns
65x10 (2 sets)

Posted by: Double D

And ya I know.......overtrained!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

DOUBLE D IS BACK!

Posted by: Archangel

Quote:

Originally Posted by Double D

And ya I know.......overtrained!

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

DOUBLE D IS BACK!

It's deja vu all over again...

...and I thought we had a new hottie that wasn't shy on board....

D!
Wass'up, buddy!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

...and I thought we had a new hottie that wasn't shy on board....

One track mind, eh Burner?

Not that there's anything wrong with that!

Posted by: Double D

Glad you guys like it!

*Tempo 3/1/x----ri no longer than 1 minute
DB Incline
85'sx10 (3 sets)

BB Flat
205x10
195x8
185x10

Dips
10
bw+25x10
BW+35x8

Peck Deck
130x10 (3 sets)

HS Incline
2 plates each sidex10 (2 sets)

STRETCH

Posted by: Archangel

Good lookin workout Double D!!! How do you like the slower cadence??? ALOT of people have no clue how fast they are repping out until they actually count out and see just how much momentum they are actually using!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

ALOT of people have no clue how fast they are repping out until they actually count out and see just how much momentum they are actually using!!!

That's why exercises such as box squats, paused bench, etc are so good.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

One track mind, eh Burner?

Not that there's anything wrong with that!

You must 1st establish a base line and then go from there...

Wassup, D!
Nice weight for that tempo!

Posted by: Double D

Tempo 3/1/x. RI-60 secs tops

Pullups
10
8
8

Long bar Wide Grip Row
100x10 (3 sets)

Independent Handle Pulldowns
160x10 (3 sets)

Underhand Independent Pulldowns
100x10 (3 sets)

Deadlifts
335x8
335x10
315x8
So Pumped with 335 with that tempo!!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Deadlifts
335x8
335x10

And you say you have a weak DL... yeah right.

Posted by: Double D

I think most of the time when it comes to deads, I just get kinda scared of it. I have seen so many people hurt deadlifting, but ya I surprised myself today. The tempo killed though!

Posted by: yellowmoomba

Nice Deads DD. (not sure if I'd do them with a 3 count though.........)

Posted by: Double D

The 3 count with deads are REALLY HARD! But you just have to watch your form a whole lot.

EVERYTHING WITH A 3/1/X TEMPO. 60 SEC RI

Standing OH BB Press
105x10
115x10
105x10

Smith Machine Seated OH Press
175x10 (3 sets)

Cable Upright Rows
72.5x10 (3 sets)

Side Raises
15'sx10 (3 sets)

Decline situps w/ 30lbs bar overhead
3 sets of 10

Hanging Knees to Elbows
3 sets of 10

Posted by: Burner02

Hey D-
When you do deads, do you 'deload' the weight...set it down, pause the second to take all kinetic energy off bar and then do the next rep? Is that how I'm reading it?

Posted by: Double D

That is right Burner.

I forgot to post Fridays workout:

Everything with a 3/1/x tempo and no longer than 60 sec ri

Back Squats
225x10
275x10
315x9

Leg Press
18 platesx10 (2 sets)
22 platesxx10

SLDL
185x10
225x10 (2 sets)

Sprints for 30 seconds
5 of them *Had to quit, was about ready to fall

Made one of my trainers stretch me!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Leg Press
18 platesx10 (2 sets)
22 platesxx10

How many plates does that thing hold? The ones I'm used to seeing top out at about that many. You'll be needing someone to sit on the sled.

Posted by: Double D

I dont even know. Its got 4 bars on it. So alot more.

Tempo-3/1/x. Rest 120 seconds

Incline DB
100x6 (3 sets)
*Its the highest DB's go to. Pretty easy

BB Bench
245x6 (2 sets)
255x6

Dips
BW+60x6
BW+70x6
BW+80x5

Incline Butterflies
70'sx10 (3 sets)

Cable Crossovers
45.7x6 (3 sets)

STRETCH

Posted by: Double D

Tempo-3/1/x....ri 120

Pullups
BW+20x6 (3 sets)

CG Row
200x6
220x6 (2 sets)

Pulldowns
180x6
200x6
220x5+1 forced rep

Db Rows
90x6
100x6 (2 sets)

Deadlift
365x6
385x5
375x4
*Dear god tempo deadlifts are the devil!!!!

Posted by: yellowmoomba

Looks like you are on a mission lately. Nice lifts

Posted by: Double D

Those deadlifts just hurt so damned bad!!!!

Posted by: Double D

Tempo-3/1/x......RI-120 secs

DB Seated OH Press
90'sx6 (3 sets)

Seated BB OH Press
135x6
155x6
165x6

Cable Side Raises
17.5x6 (3 sets)

Shrugs
100'sx6 (3 sets)

Posted by: Archangel

SWEET workouts my Friend, you are definatly on a Mission!!!

Posted by: Burner02

Quote:

Originally Posted by Double D

Tempo-3/1/x......RI-120 secs

DB Seated OH Press
90'sx6 (3 sets)

Seated BB OH Press
135x6
155x6
165x6

Cable Side Raises
17.5x6 (3 sets)

Shrugs
100'sx6 (3 sets)

dude!
NOICE! I am already missing DB Mil presses! Stupid tendonitis!!!!

I can't hoist the DB off my leg intothe 'ready position' w/ out killing my tendonitis....
Nobody to hand them to me...any suggestions? Nothing elevated I can set them on in front of to ready them either...this getting old crap is seriously over rated!!!!

Posted by: Double D

Burner actually I just toss em up from my knee. I really cant think of any other way.

Tempo-3/1/x.....ri full recovery

Back Squat
315x6
365x6
385x6
*I am so happy with this!

Leg Press
26 platesx6
30 platesx6
34 platesx3
*And that maxed the leg press out. Strength was unreal!

SLDL
275x6
315x1
*Had to stop, sharp pain in my back.

Posted by: yellowmoomba

34 plates ?? (45 lb plates ??)

THAT would be CRAAAAAAAAAAZY...1530 lbs !!!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

dude!
NOICE! I am already missing DB Mil presses! Stupid tendonitis!!!!

Do standing one armed DB Press

(you get the benefit of some core work)

PS - you are NOT old.......wait until you are old like Jersey and TT ....

(just kidding guys!!) LOL

Posted by: Double D

Actually a bit over 1600 because the sled weighs something. My legs are already tired!!!!

Posted by: yellowmoomba

Walking funny today

Posted by: Double D

Not at all actually. Its funny but doing tempo I rarely get sore.

Tempo-3/1/x.....RI-Full

CGBP
225x6
245x6 (2 sets)
Alternating DB Curls
40'sx10 (3 sets)

HS Preacher Curls
2 platesx6 (3 sets)
Double Pulley Pushdowns
105x6 (3 sets)

Db CGBP
75'sx6
85'sx6
100'sx2
Hammer Curls
40'sx6 (3 sets)

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

this getting old crap is seriously over rated!!!!

The alternative is a lot worse.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

The alternative is a lot worse.

there ya go, being all practical-n-stuff....

Posted by: Archangel

STRONG my Friend, freakishly strong!!!

Posted by: Double D

Quote:

Originally Posted by Double D

Heres my starting measurements:

Shoulders 51
Chest 44 1/2
Waist 35 1/2
Hips 42
Right Leg 26 3/4
Arm 17 1/4
Calves 10 1/2

BF-16% (I will be dropping this after I am done with this routine)

*Bodyfat and waist measurements are not that big of a deal right now. I know to put on size those areas will go up, but I dont plan on changing my diet at all. So here we go. Happy Hunting.

Alright so heres my measurements after 2 weeks. I have been in a caloric deficit so we will see the difference.

Shoulders-51 1/4
Chest-43 1/4
Waist-34 3/4
Hips-42
Right Leg-25
Arm-16 3/4
Calve-16 1/4

So all of my measurements are down with the exception of the shoulders. Strength is way up! Which is VERY suprising since I am cutting calories. Personally I am very suprised at how we this has worked out.

Posted by: roastchicken

great stuff DD ,just think of the gains you'll be making in size once you switch back to a bulk with all that extra strength. Strength comes before size generally ha

Posted by: Pylon

Posted by: Double D

RC- Ya I plan on really getting my calories up after the new years. Probably around February. But as for now I am trying to keep the unwanted pounds off from the Holidays.

Pylon- Whats up buddy?

Tempo-3/1/x....RI-Full Recovery

BB Bench
225x6
275x6
285x6
275x6

DB Incline
100'sx6 (3 sets)

Dips
BW+80x6 (3 sets)

Flat Flies
55'sx6 (3 sets)
*Wierd I can butterfly lots more on incline

HS Incline
2 platesx6
2 plates + 25x6 (2 sets)

Core

Crunch Machine
No idea weight, but 4 sets
Captains chair
6 (4 sets)

Weighted Planks
2 platesx30 seconds
1 platex30 seconds
bwx30 seconds

Posted by: Archangel

Are you happy with the progress??? Thats awesome strength is up while cutting, shouldn't lose too much lean mass that way!!!

Posted by: Pylon

Busy times, man. Numbers look great!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

PS... you are NOT old.......wait until you are old like Jersey and TT ....

(just kidding guys!!) LOL

YO! I resemble that remark!

Good looking stuff going on in here DD.

Posted by: yellowmoomba

Nice lifts....the weighted planks look tough

Posted by: Burner02

Quote:

Originally Posted by Double D

Hey D-
These measurements 'cold'?
Lookin' good, man!

Posted by: Gazhole

I don't care what the journal title says, you're already a monster, bro.

Posted by: Double D

I dont know about all that Gaz, but thank you!

Posted by: Double D

It was a no go yesterday with the legs portion of it. My left knee had a sharp pain going through it. I think its because there wasnt enough days of rest between the 2 leg days. My knees are fragile to say the least. I got through one set of 315 for sets of 6 with tempo (Which I still consider a warmup) and it was a pretty sharp pain. I started to try 385 like an idiot. Got to the bottom pushed up through it but there were definitly a decent amount of pain there. So I will take a week off lower body and see how it goes.

Posted by: Double D

Tempo-3/1/x. RI-Full

Seated DB OH Press
75'sx6
80'sx6
85'sx6
90'sx6

Seated OH Smith Machine Press
225x6 (3 sets)-Obviously not 225 on the smith

Upright Rows
100x6 (3 sets)

Hoist Seated OH Neutral Grip Press
stackx6 (3 sets)

Shrugs
225x6 (3 sets)

Posted by: Double D

Tempo-3/1/x. Rest-Full

Pullups
BW+15x6 (3 sets)

Independent Handle Rows
200x6 (3 sets)

CG Pulldowns
220x6 (3 sets)

HS Row
3 plates+25(each side)x6 (3 sets)

Posted by: yellowmoomba

How's the knee?

Posted by: Double D

Knee doesnt seem to be bothering me. However now I feel like crap.

Tempo-3/1/x. RI-Full

CGBP
225x6
245x6
265x5
315x1
335x1*PR (No Tempo)
*Wild hair and wanted to max out

EZ Curls
80x6 (3 sets)

Rope Pushdowns
95x6 (3 sets)-Thats the stack

Rope Hammer Curls
57.5x6 (3 sets)

Posted by: Pylon

Feeling bad like tired or like sick?

Posted by: Double D

I really felt like crap, but much better today.

No Tempo-Switched things up

Back Squat
315x6
365x6
385x6
*Nothing to heavy, I didnt want to risk the knee again.

Incline
225x6
265x6 (2 sets)

Pullups
bw+35x6 (3 sets)

Standing OH Press
155x6 (3 sets)

Shrugs
225x6 (3sets)
*My grip needs to improve

Posted by: Burner02

Quote:

Originally Posted by Double D

I really felt like crap, but much better today.

No Tempo-Switched things up

Back Squat
315x6
365x6
385x6
*Nothing to heavy, I didnt want to risk the knee again.

...seriously? 'Nothing TOO heavy" ???? You toying wih us mere mortals?

...have you ever had times that you get mad...you black out? You come to with your clothes ripped with no memory, but on the news there's been reports of a freakish looking monster tearing up the city for justice and protein shakes????
Just curious.

Posted by: Gazhole

Great pullups, man!

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