• Hello, please REGISTER and become a member of our community! You will then be able to start threads, post comments and send messages to other members. Thanks!

Nasty, Freaky, Ugly Size

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Get Shredded!
Today was high rep legs.

Safety Bar squat - 315*25(+5reps),315*21(+1)
Low close hack, holding stretch in the hole - 135*20, 15
Single Leg curl - 50kg*20
Lying leg curl feet together - 80kg*18, 14
Calf Raise - 80kg*20, 18, 15, 14
Drag curls - 70*24, 22, 20

The hacks wrecked my quads. Holding that deep stretch in the bottom was almost unbearably painful after rep twelve.

The legs together on the leg curl. If you haven't done those and your hamstrings are weak, especially the upper inner portion along with Adductor, try them. Those fuckers put so much tension in that area it's silly.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
First, kiddo is out! Got her yesterday and I'm thrilled with how she seems to feel. We've set up counseling for her going forward and there are things we all have to work on to be a better family unit but, it's moving in the right direction.

Got my updates from the coach yesterday.

Going to take the weekend off and just focus on getting the stress out and food going back in regularly.

I missed four meals during the week but the stress and sleep issues really impacted my look.

Free meal tomorrow for my birthday as well.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Wife spoiled the shit out of me for my birthday too btw.

Bought me this duffel/lunch kit combo from six pack since my back pack from them can't hold all my meals. This one easily holds six plus all my junk.

An inversion table that should be coming in Thursday.

And, she got me the new Scott Stevenson book. Excited to crack it open and see what tricks he's put in there.
b728a85ac033669ddb1f905641ce52c5.jpg
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper loading

First session in a while I haven't set pr's. I was out of it a bit though. Phone kept going off with stuff for my daughter so I never got in a real zone.

T bar - 5 plates *9, 5*7, 4*8
Incline Bb - 245*12, 8, 225*8
Flat machine press - 180*9, 7
Smith shoulder press - 185*10, 8
DB front raise - 30*10, 8
Face pull - 90*18, 15, 12
Preacher Curl - 70*20, 16, 14
Ab machine

Top or bottom?
b24242e09d983407557fd560aab5c171.jpg
7ddbdf0672b66aa23f0256274c7bd6b7.jpg
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Lower loading

So when I have a lower loading day following a high rep leg day that involves safety bar Squats I've been pulling back the weight a tad and using that session as a "connection" day where I still keep weights heavy but I put all my focus on the stretch and eccentric movement.

I have a pretty noticeable imbalance between my left and right leg so this is one of the ways I'm trying to bring that up.

High close leg press - 14*25, 14*22 drop 10*18 drop 6*failure (no idea I just closed my eyes and died)
Extension - 130*24, 21
Lying curl - 150*22, 17
Adductor/Abductor - 130*25, 22, 20
Calf press - 300*25, 19, 18, 15

Upper pump
 

HFO3

NO LIMITS
Staff member
Super Moderator
Joined
Feb 7, 2013
Messages
2,111
Reaction score
590
Points
113
Lower loading

So when I have a lower loading day following a high rep leg day that involves safety bar Squats I've been pulling back the weight a tad and using that session as a "connection" day where I still keep weights heavy but I put all my focus on the stretch and eccentric movement.

I have a pretty noticeable imbalance between my left and right leg so this is one of the ways I'm trying to bring that up.

High close leg press - 14*25, 14*22 drop 10*18 drop 6*failure (no idea I just closed my eyes and died)
Extension - 130*24, 21
Lying curl - 150*22, 17
Adductor/Abductor - 130*25, 22, 20
Calf press - 300*25, 19, 18, 15

Upper pump

in my experience emphasis or a hold on the stretch (eccentric) motion stimulates growth and really recruits those fibers... I lol at ?closed my eyes and died"
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper Muscle Rounds

Might be getting close to needing a deload.

Hammer row (1 side at a time) - 225*25(+2)

Seated one arm cable row (hold stretch) - 5*28

Seated dual handle row (hold stretch) - 10*24

Star flat press machine - 280*25(+1) 280 7/180*19

Standing DB front raise (alternate sides) - 35*23, 30*21

Palm up DB curl - 30*23

Palm up dual cable curl stretching - 50*22
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
No training the last two days

Updates sent this morning and we decided to cruise this coming week so I'm only going to go in for my muscle round days.

Comparing these updates with two weeks ago you can definitely see I'm not popping like I was so, the cruise is needed. I guess ten weeks is a bit long to blast anyways.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Coach and I decided to cruise in training this week.

Will only go train twice and do my regular muscle rounds on those two days.

Eat, massage gun, inversion table, rest.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Back in today. Felt SO fresh. No pains. Got my "switch" back too.

Bb row - 385*11, 385*10(+2)
Rack Pull - 595*10
Snatch grip rack pull - 315*10(fail)
Bb bench - I suck still 275*6, 225*10
Cable fly - 150*10
Hammer shoulder press - 270*10, 8

I'm either going to stop bench pressing or move it in my training. I've always been strong overhead pressing but flat chest, nah. Will keep trying to find the right formula.

Second post workout meal -
10oz chicken breast
2 cups rice
1oz almonds
1/2 avocado
c4b527e779280c0012828f5a1a0aa9dc.jpg
 

HFO3

NO LIMITS
Staff member
Super Moderator
Joined
Feb 7, 2013
Messages
2,111
Reaction score
590
Points
113
Unscheduled rest periods are a total recharge, I love the pump after a few days off
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper Muscle Rounds

Strong today.

Pulldown - 17*25, 23
Hi row - 180*28(+4 reps) , 25(+3)
Incline hammer - 320*25(+30lbs wowsa), 270*23(+1)
Cable lateral - 30*28(+4), 25(+2)
Cable shoulder press - 180*25/15 (drop set)
Ez bar curl close grip - 60*27(+3), 22

Strong like bull today.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Lower muscle rounds

Not much sleep since I worked over night but still had a solid session

Leg press feet high and wide - 14(+2plates)*26, 23
Leg press feet low and close - 8*26(+3 reps)
Seated hamstring curl - 90*25
Calf press - 290*24, 23, 21, 21
Ab machine - 150*24, 22
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper loading

Small changes. Used Different grip one arm Bb rows. Instead of holding the bar, I help the handle on the weight. By doing this and positioning my body farther forward I feel the lower part of the lat much much better.

Also did a set of DB incline. Haven't done these in months but, I'm going to try to rotate them in. Just a bitch getting them in place. I'm stronger with DB than Bb..... Pathetic. Hammer flat press I used a foam roller between my shoulder blades. Bigger stretch and keeps my chest up more so I feel the entire ROM better.

Dead stop One arm Bb rows (plate grip) - 165*9,8, 6
Incline DB - 150*10
Hammer flat press (w foam roller) - 250*10,9
Ez bar front raise - 60*12, 10
V bar press down - stack *15, 12, 9
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper loading.

Machine heavy this rotation. Gonna see what we can do.

Low Cable Row - stack *14, stack +1 plate *10, drop 13*10

Plate loaded Pulldown - 270*11 drop 180*9

Incline hammer - 360*12, 380*6(10's on handles), drop 270*9

Pec Deck - 240*15 drop 180*12

DB front raise - 50*11, 80*8

Side lateral - 30*12, 11

Triceps cable extension - 50*11, 8

Rear delt fly - 40*25, 22
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Killer session. Best one I've had in a while for legs. Felt every single rep. No joint pain, just self inflicted.

Leg press high wide feet - 18 plates *15, 16*14, 5*25(widowmaker)
Duck squat - 260*11 drop 160*9
Sldl - 315*10
Adductor - 170*9, 7
Calf Raise - 310*15, 12, 10, 9
Hanging knee raise - 5*20
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper Muscle Rounds

Hi Row wide - 190(+10lbs)*24, 22
Incline bench DB row - 55*27, 24
Hammer Flat Press w Back Pad - 180*25, 22
Standing DB fly (low to high) - 25*23
Cable lateral - 40*23, 21
Face pull - 100*22, 21
Triceps Press down - stack *17(broke the pulleys)
Dead stop skullcrusher - 100*21, 80*22
Preacher Curl - 90*22
Cable drag curl - 80*23
Ab machine
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Lower muscle rounds

High close leg press - 16*25(+1),22
Romanian split squats - 30*25(+5lbs)
Glute kickback - 70*24
Seated Calf Raise - 135*25, 23, 21

No arms today. Little elbow pain from work so I'll let em rest and hope they don't shrink.

The glute kickback is new for this rotation. I'm trying to get a stretch while the muscle is still engaged as much as possible. This is a hamstring tearer if there ever was one.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper loading

Hammer Pulldown - 450*12, 7, 2 drops to failure
Rack Pull - 135+2 orange bands *15, 12
Flat machine press w pad - 360*11, 8
Cable fly - 100*15(failure)
Cage press - 135*9, 7
Cgbp - 235*11, 9
Drag curl - 50*12, 11

Rotating in new movements still to see what I can find that's gonna work.

The hammer Pulldown is a no go. That's maxed out with a pretty damn slow eccentric.

The banded rack pull was good. Amazing tension through the lats and mid back with the bands.

The machine press was good with the pad.

Cage press is always money.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Lower Loading

Had a terrible headache all day. Blood pressure is good though. Think the Cialis might be fucking with me. Either way I felt like my head was going to explode so I went higher rep for legs instead of passing out.

Safety Bar squat - 365 20, 405*15
Duck squat - 225*15, drop 135*23
Hamstring Curl - stack *11 rest pause 5
Adductor - 150*18, 15
Calf Raise - 300*25, 21, 17,15
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Get Shredded!
Finally cracked 265. Not pretty but, we got there lol.
e85630c1218186f032df0da7c5bb598f.jpg
 

TripleOvertime

Elite Member
Joined
Aug 15, 2014
Messages
1,567
Reaction score
-19
Points
0
Location
USA
265. Good grief monte. That is enormous. I feel huge at 220-225 at your height. Its asses like you that remind me of how small I really am lol.

Going for more or maintaining 265?
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
265. Good grief monte. That is enormous. I feel huge at 220-225 at your height. Its asses like you that remind me of how small I really am lol.

Going for more or maintaining 265?
Think we're gonna just try to hang around this weight and just improve the look.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper Muscle Rounds

Low Cable Row underhand mid grip - 14*28, 15*23
Pulldown mid grip Underhand no knee catch holding stretch in rest - 9*23, 21
Cable Decline press - 70*24, 22
Hammer Dip standing - 225*23
Star shoulder press - 360*12/270*11, 270*21
DB lateral - 35*23
Heavy Partials - 80*19
Cgbp - 95kg*23, 22
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Lower Muscle rounds

Super tight today. Knees felt like they were going to blow the fuck out of my leg. Still no idea where that pain is coming from but, I might get it checked soon.

Plus, hacks were not the best option anyways for knees. Lightened the load and slowed it on down.

Hack Squats - 225*26, 23
Close stance Hack - 225*22
Ham Glute raise - 185*24, 21
Adductor - 110*22, 21
Abductor - 110*23
Calf press - 240*24, 22, 22, 21
Preacher Curl machine - 70*26, 23
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper loading

Feeling good today.

Bb row - 405(+20lbs)*8, 6 drop 315*6, 225*5(dead stop)
Snatch grip rack pull - 405(+90)*12
Incline Smith - 275*12, 10, 7
Cable fly - 90*17
Hammer Shoulder Press - 270*8, 230*9
DB Lateral - 35*15, 45*8
Drag curl - 90*18, 14

Rows are getting much much better. Not only is the weight increasing I'm feeling them across the entire back more now too.
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Adding some thickness.
48e2508b70f3126aa24b2a8fc2613c71.jpg
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
10oz skirt
12oz potato
5ac6a65c3d3c699b7596df13da1c7b3e.jpg
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Lower loading

Leg press feet low mid (more challenging then I remember) - 12 plates *15, 13, 10

Sldl - 325*10, 7

Single Leg press high foot knee to chest - 2 plates *15, 12

Calf Raise - 210*20, 17, 15

Adductor - 170*11, 9

Abductor - 170*12, 10

Pulldown curl (why not) - 80*15, 12, 11
 

Montego

Super Moderator
Staff member
Super Moderator
Joined
Mar 27, 2013
Messages
1,566
Reaction score
21
Points
63
Upper Muscle Rounds

Smith Row - 335(+20)*24, 23
Close grip pull down - 15(+1plate)*23
Star Chest Press - 270*25, 270*15/180*7
Cable Fly - 120*23
Cable front raise - 2*23
DB lateral - 35*22
Rope extension - 8*23, 21
Ez Curl - 70*24, 22
 
Top