Striving for Elusive Lean Gains (LG Mass)

[gwcaton]

Nice wo ! Way to improvise!
Here's your bench dip with weights http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html

 

[Rissole]

That guys a pussy....!! Pile up 3 or 4 20kg'rs on there

Hey Morte, hows things??

 

[MorteSubite]

Great workout and way to improvise Morte. That's the sign of devotion and intelligence

Thanks Rocco! Just have to figure out what I can do for the next few days I'm here. I think I'm going to do Chest (RR) next workout.

I'm going to be doing some more travelling this summer so I'll have to continue improvising

 

[MorteSubite]

Nice wo ! Way to improvise!
Here's your bench dip with weights http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html

Thanks GW! I think that will require a cup if I want to do that w/ DBs (the only free weights in this place)..

 

[MorteSubite]

That guys a pussy....!! Pile up 3 or 4 20kg'rs on there

Hey Morte, hows things??

Hahaha! That'd certainly be a good way to tempt fate.

Rissole, doing well! Having fun in the gym and loving DBs for exercises. It's ridiculous how many exercises you can do with a good set of DBs and an adjustable bench.

Enjoying Atlanta right now and planning what else I'm going to be doing until I have to start work in August.

Improv workouts is probably going to kill any real consistancy with P/RR/S for a lot of time this summer, but I think I can still improve

 

[MorteSubite]

RR - Chest/Calves:

DB Incline Press:
45sx9
45sx9
45sx8

DB Bench Press:
45sx12
45sx10 - left was weak
45sx12

DB Flyes:
2x15x13

Calves

DB Calf Raises:
2x70x15

Sitting DB Calf Raises:
50x20
60x22

Notes:

45s were the highest DBs available so I tried to improv a bit through higher reps.

Sitting DB Calf Raises were done with a db on each leg slightly before the knee joint while sitting on a flat bench.

I'm using EAS Carb Control shakes for my protein since I forgot to bring that. They cost $6 for 4 that only have 15g of protein each (all the damn protein bars either contain peanut butter or "may" contain peanut products so I can't have those). Target has all those stupid things like Cortislim in their nutrition section, but of course no jugs of protein...... Thankfully these don't have any sugar or other crap in them.

Despite all that, I'm realy enjoying these workouts. Tonight my friend and I were the only ones in the gym so we could be as loud as we liked.

Workout length: 35 minutes

 

[Rissole]

Db's shouldn't make any difference bro ANYTHING you can do with a bar or mach you can do with DB's (even CG presses )
If you want dips with db's just put it sideways so the plates on each side are on your thighs (not good after leg day ) Just make sure when your up the db dosn't roll down your legs

 

[MorteSubite]

Db's shouldn't make any difference bro ANYTHING you can do with a bar or mach you can do with DB's (even CG presses )
If you want dips with db's just put it sideways so the plates on each side are on your thighs (not good after leg day ) Just make sure when your up the db dosn't roll down your legs

For CG DB Bench, would you just keep the DBs touching each other the entire time or would rotating your hands 90 degrees so the DBs are parallel to your body help? (this would affect the movement significantly so I'd think this wouldn't be as good an idea).

And yeah, I was thinking the same way for the leg weights with bench dips before. I think I'd only use those if I had some protective equipment to cover for any slips of the DBs down the legs.

 

[Egoatdoor]

DB Bench Press:

45sx10 - left was weak

I've been having the same problem lately when lifting heavy. My left shoulder is weaker than the right due to an old rotator cuff injury. Tonight, I had a spotter help me with just the left hand and I was able to add a couple of reps. The right side was fine, but with a little push from the spotter on the left hand, I didn't have the problem of the left side giving out before the right side was completly fatigued.

 

[MorteSubite]

I've been having the same problem lately when lifting heavy. My left shoulder is weaker than the right due to an old rotator cuff injury. Tonight, I had a spotter help me with just the left hand and I was able to add a couple of reps. The right side was fine, but with a little push from the spotter on the left hand, I didn't have the problem of the left side giving out before the right side was completly fatigued.

That's a good idea. I think I'll try that next time I do a DB Press.

Thanks Ego!

 

[Rissole]

For CG DB Bench, would you just keep the DBs touching each other the entire time or would rotating your hands 90 degrees so the DBs are parallel to your body help? (this would affect the movement significantly so I'd think this wouldn't be as good an idea).

And yeah, I was thinking the same way for the leg weights with bench dips before. I think I'd only use those if I had some protective equipment to cover for any slips of the DBs down the legs.

I would probably hold them parrallel but touching each other too. Different grips are great fr different ways to hit a muscle, give em a shot i bet they are great
I have used db's for dips before alot before and it works fine if you are careful

 

[MorteSubite]

I would probably hold them parrallel but touching each other too. Different grips are great fr different ways to hit a muscle, give em a shot i bet they are great
I have used db's for dips before alot before and it works fine if you are careful

Good advice! I'll let you know how it goes when the time comes for using them in exercises. I'll be extremely careful with the weighted dip bench.

Thanks Rissole!

 

[Rissole]

No worries champ

 

[MorteSubite]

RR - Back \ Delts:

Back

CG Chin:
BWx10
BWx8

WG T-Bar Row:
2x45x10

DB Row:
40x12
35x12

Pullover:
2x20x15

Delts

DB Shoulder Press:
35sx8
35sx10

Bent Lateral:
3x10x10

Cable Side Lateral:
LR: 30x12
L: 25x9
R: 25x11

Notes:

Workout length: 35 minutes
RI: 90s

Finishing out the second RR week with the Leg workout later today (this was yesterday evening). Felt good and fixed form with bent laterals. I like using both arms for the OH/Shoulder press instead of just one at a time.

 

[MorteSubite]

Rep Range - Leg:

Legs

Leg Extension:
180x10
170x10

Hack Squats:
3x205x12

Standing (bent over) Leg Curl:
65x8
70x8

SLDL:
185x7 oh grip - slipped
185x12 supine (alt) grip

Single Leg Squats (Smith):
95x10 (getting used to it)
105x15

Seated Leg Curl:
130x12 - had to keep my arms clenched to do this properly. weird exercise.

Notes:

I really dislike the Standing (bent-over) leg curls. I can never get into a comfortable position for my right leg despite any adjustments to the pads and machine. The left leg is fine though... weird stuff...

Seated Leg Curl felt awkward too, but not nearly as bad.

I think I can go up at least another 20lbs for SLDLs. My grip is my biggest weakness.

I really like single leg squats in the smith machine!

RR - Done!!! On to Shock next week.

Workout length: 35 minutes

 

[Rocco32]

Some great w/o's here Morte! Have fun with Shock week

 

[MorteSubite]

Some great w/o's here Morte! Have fun with Shock week

Thanks Rocco! I'm going to try to do all the workouts early in the morning so it'll be easier to jump from station to station.

 

[MorteSubite]

Shock - Chest / Calves:

Cable Crossover / Incline Smith Press superset:
50x10 / 95x10
55x8 / 100x10

Incline Flye / Dips superset:
20x10 / BWx12

Machine Bench Press dropset:
130x10
120x8
110x8

Bit of Calf Work...

Standing Calf Raise dropset:
160x10
140x10

Cardio
Biked to and from gym, 1.5mi each way.

Notes:

Should have used higher weights for incline smith press (felt a bit weird but I'll get used to it), incline flye, machine bench press. I don't like the form that the machine bench forces you to use if you are using a parallel grip. I think the angled grip might be better.

I have no idea what was up with Dips. I had quite a bit of energy there. In the future I don't think I'll be able to crank out so many reps with appropriate weights in the other exercises.

I felt like an ass running around the gym from the Crossovers to the Smith machine all the time.

Workout length: 20 minutes (not including biking)

 

[Rocco32]

Haha, nice w/o. I hear you on feeling like an ass running around the gym like that

 

[MorteSubite]

Haha, nice w/o. I hear you on feeling like an ass running around the gym like that

Thanks Rocco! I did the shock shuffle again today.

 

[MorteSubite]

Shock - Arms:

EZ Bar Curl / CG Chin SS:
75x10 / BWx6

Preacher Curl / Reverse Curl SS:
75x10 / 55x5

Cable Single Arm DS:
40x10
35x9

Pushdown / Skullcrusher SS:
110x10 / 55x10
110x10 / 55x8

Reverse Grip Pushdown / Incline OH Extension:
80x10 / 20x10 R 20x5 L
75x10 / 15x10 R 15x5 L

Weighted Bench Dip:
BW+35x10
BW+25x10

Cardio
Biked to and from gym, 1.5mi each way.

Notes:
This really killed my arms..

Probably should have used a 45 for bench dip...but ah well.

Workout length: 42 minutes (not including biking)

 

[MorteSubite]

Shock - Legs:

Leg Extension / Squat SS:
180x10 / 135x10
170x10 / 135x10

Wrists hurt quite a bit with the front squats so I changed to regular squats.

Leg Extension / Sissy Squat SS:
180x10 / BWx10
170x10 / BWx10

DB Lunges DS:
L (foot forward): 30s x 4
R: 30sx10
L: 15sx1
R: 25sx10

(Plantar Fascia hurt like hell with left foot forward)

Seated Leg Curl / Toes pointed Hyperextension SS:
160x10 / BW+20x10
140x10 / BW+20x10

Single Leg Curl (standing bent-over) DS:
70x10
60x10

Notes:

I almost fell over when I went to the water fountain after the workout...

This kicked my ass really really hard. I wish that I didn't have issues with Front Squats and Lunges. Any other exercises that I could sub in for those? (Is regular squats an ok substitution for front squats?)

I purposely drove to the gym today.. no way was I going to try to bike back after a leg day....

Workout length: 30 minutes

 

[Rocco32]

Great w/o Morte!!!! Shock Legs can be a doozy Reg squats are perfectly alright in replacement of Front Squats, or you can do Hack Squats. Leg Press would be fine as well.

 

[MorteSubite]

Thanks Rocco! As far as workout times that we were talking about before. It'll probably be early in the morning or at night. I really don't have a set schedule yet so I'm just trying to guess.

I should have went for higher weights for squats, I thought that the Leg Extensions would tire me out more, but they didn't do so very much. I think I can go to 190 or maybe 200 with Leg Extensions now (one of my favorite exercises). Thanks for the advice too.


I prefer regular squats to hacks or leg press due to pressure on the feet (regular squats don't bother me at all).

I think I'll try how ATF squats feel next time I do them. If they feel good, might as well use them since they're better.

 

[MorteSubite]

Weight update: 175

I don't think my bodyfat % has changed much at all. I'd guess 14-16% (according to my scale).

 

[MorteSubite]

Shock - Back / Delts:

Back

BB Pullover / WG Pulldown SS:
50x10 / 120x10
50x10 / 120x10

Stiff Arm Pulldown / Reverse Grip Bent Row SS:
140x10 / 85x10
140x9 / 85x10

CG Seated Cable Row DS:
140x8
120x7
90x7

Delts

Seated Side Lateral / Machine Shoulder Press SS:
10x10 / 110x9
10x10 / 90x8

Reverse Pec Deck / WG Upright Row SS:
80x6 / 85x10
60x10 / 85x9

Cable Front Raise DS:
R 25x8 L 25x7
R 20x8 L 20x7
R 15x8 L 15x7

Notes:

CG Rows dropset kicked my ass... That was nuts.

Seated Side Laterals and Cable Front Raises cause my shoulders to pop on every rep. I tried to stay on low weights overall but I don't think they'll be that beneficial like that. Any ideas for replacements?

The gym doesn't have any Hammer Strength Shoulder Press stations which is what I assume was indicated by Hammer Machine Press in the workout plans? (we have a Hammer Machine Inc. BP and HS BP) I subbed the machine shoulder presses in for this workout.

That's it for Shock week. I think I'm gonna take a few days off before I start up the next P/RR/S cycle. I am very happy thus far. Shock week without a doubt left me the most sore. My legs are STILL sore (whenever I go to sit down on a chair slowly I feel it so much...) from Friday!

I think I may try a RR/P/RR/S structure for next cycle for more growth.

RI: about 30-45s
Workout length: 40 minutes

 

[gwcaton]

Nice wo Morte


One question :

Stiff Arm Pulldown / Reverse Grip Bent Row SS:
140x10 / 85x10
140x9 / 85x10

You S.A. pulldown more than you row or wg pulldown ?!

 

[MorteSubite]

The explanation is actually pretty simple. I didn't do it correctly. Next time I do it properly I'm sure the #'s will make sense.

Thanks GW!

 

[Rocco32]

Great w/o Morte! If you join Golds or Olympus they will both have HS machines Great weight and I agree with the choice to do RR/P/RR/S!

 

[MorteSubite]

Thanks Rocco! Probably going to start that next cycle tomorrow!