Man v. Nature the road to victory

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: Man v. Nature the road to victory

Post by Jay » Sun Mar 03, 2013 8:24 am

Bobby wrote:Congrats on the progress! So,,you must be like 8 feet tall with that bw? \:D/
thanks man... I am 6'3"

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Re: Man v. Nature the road to victory

Post by Alfred_E._Neuman » Sun Mar 03, 2013 3:24 pm

Jay wrote:I am quietly smashing my own PR's piece by piece using my ASS program.

I'm not going to talk shit here. Anyone who knows me knows I tell it like it is and have no problems saying "shit doesn't work". Well, my shit works.

From physique improvements to strength. The past several months have been giving me the best gains, overall, of my gym life.
.......

Rest of the workout was spent ripping it out like a bodybuilder because why screw with a formula that is working for me and keeps working for everyone doing this.
Can you explain your system in general terms? I follow your log because you seem to use a good bit of volume and make good gains using plenty of BB type assistance. I've always thrived on higher volume rather than high intensity.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Man v. Nature the road to victory

Post by Jay » Sun Mar 03, 2013 4:38 pm

Alfred_E._Neuman wrote:
Jay wrote:I am quietly smashing my own PR's piece by piece using my ASS program.

I'm not going to talk shit here. Anyone who knows me knows I tell it like it is and have no problems saying "shit doesn't work". Well, my shit works.

From physique improvements to strength. The past several months have been giving me the best gains, overall, of my gym life.
.......

Rest of the workout was spent ripping it out like a bodybuilder because why screw with a formula that is working for me and keeps working for everyone doing this.
Can you explain your system in general terms? I follow your log because you seem to use a good bit of volume and make good gains using plenty of BB type assistance. I've always thrived on higher volume rather than high intensity.
Sure...

I will be selling this ebook soon so I will explain the best way I can here....

You split up the entire body lifting in two days. That can be seen from my log.

By the book you want to do day 1-2 higher reps (8-12), day 3-4 moderate reps (4-6), day 5-6 ME or close to ME (1-3)... that is on the core lifts only.

The rest of it is all BB work. Higher reps, stretch contract, etc...

The basic program has you training back 4 times a week because most people lack in back development. As I progressed I worked on a tweak where you are training it twice a week instead, works better for me and that will be in the book.

I take progress pics of myself all the time because I wanted to see how this system was working visually...

from 9 months ago to now when I started this... the difference is night and day.

I went from a pure strength program to a powerbuilding system and the muscularity differences, leanness, size and strength increases is phenomenal.

I changed almost nothing except my training. I eat the same way and I have been on TRT since I was in my early 30's at the same dosage.

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Re: Man v. Nature the road to victory

Post by Alfred_E._Neuman » Sun Mar 03, 2013 9:39 pm

Thanks!

That's very similar to what I've been doing for a few months. I'm thinking of moving to Juggernaut Method for my main lifts and using higher rep BB stuff for assistance. Sort of the ultimate power building routine to gain brute strength on the big 4 and then plenty of volume for mass gains.

I'm definitely buying the e-book when it comes out.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Man v. Nature the road to victory

Post by Jay » Sun Mar 03, 2013 11:04 pm

Alfred_E._Neuman wrote:Thanks!

That's very similar to what I've been doing for a few months. I'm thinking of moving to Juggernaut Method for my main lifts and using higher rep BB stuff for assistance. Sort of the ultimate power building routine to gain brute strength on the big 4 and then plenty of volume for mass gains.

I'm definitely buying the e-book when it comes out.
I had two issues with the JM...

Too many reps on DL.... 5x10 is a lot of pulling regardless of weight... esp when maxing out reps. I never think doing 50 total reps of pulls is a good idea. Some people can tolerate that, but when fatigued form breaks down hard.

You don't go heavy enough to satisfy the grind feel..

You would be better with 5/3/1... and oftentimes I think doing 5/5/3/3/1/1 is a better idea for volume... meaning 65%x2x5, 75%x2x5, 85%x5 and 85%xAMRAP

Being that the weight is so light, this gives you more volume.

When the working weight starts getting heavier as you progress, cut the last set down to 1 instead of two and just do the AMRAP

Its a good program, but all of them have shortcomings, mine included.

Thanks

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Re: Man v. Nature the road to victory

Post by Jay » Sun Mar 03, 2013 11:14 pm

SQUAT
Set 1: 45 lbs × 10
Set 2: 135 lbs × 10
Set 3: 225 lbs × 15
Set 4: 225 lbs × 15
Set 5: 225 lbs × 15
Set 6: 225 lbs × 11

4 sets of 15... with the last one being harder than I expected. I took minimal rest between sets which made these hard... each rep was slow and controlled. In the last set my legs just gave out, I had nothing left. I could have maybe pushed a little more but given my history of knee issues with squatting lately, I decided against it and will just live to fight another day.

LEG EXTENSION
Set 1: 110 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

A nice pause at the top to complete these... burns bad...

HAMSTRING CURLS
Set 1: 120 lbs × 12
Set 2: 120 lbs × 12
Set 3: 120 lbs × 12

Been a while since I did these, walking will be an issue tomorrow.

NEUTRAL GRIP PULLUPS
Set 1: 8 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps

Today instead of breaking up thickness and width, I decided to do 5 sets of these.

SEATED CRUNCHES
Set 1: 100 reps

An old school ab exercise that sucks more than you think.

SEATED CALF RAISES
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

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Re: Man v. Nature the road to victory

Post by Alfred_E._Neuman » Mon Mar 04, 2013 12:31 am

Jay wrote:
Alfred_E._Neuman wrote:Thanks!

That's very similar to what I've been doing for a few months. I'm thinking of moving to Juggernaut Method for my main lifts and using higher rep BB stuff for assistance. Sort of the ultimate power building routine to gain brute strength on the big 4 and then plenty of volume for mass gains.

I'm definitely buying the e-book when it comes out.
I had two issues with the JM...

Too many reps on DL.... 5x10 is a lot of pulling regardless of weight... esp when maxing out reps. I never think doing 50 total reps of pulls is a good idea. Some people can tolerate that, but when fatigued form breaks down hard.

You don't go heavy enough to satisfy the grind feel..

You would be better with 5/3/1... and oftentimes I think doing 5/5/3/3/1/1 is a better idea for volume... meaning 65%x2x5, 75%x2x5, 85%x5 and 85%xAMRAP

Being that the weight is so light, this gives you more volume.

When the working weight starts getting heavier as you progress, cut the last set down to 1 instead of two and just do the AMRAP

Its a good program, but all of them have shortcomings, mine included.

Thanks
I've been thinking more about doing 5/3/1 as well. Go with BBB assistance + some body building and I'd be good to go volume wise. Sounds much better for what I want to do.

And Smith has addressed the light sets of 10 and 8 for the first 2 waves in the new book. He says it's better to reverse the sets/reps on those waves and focus on FAST, perfect reps with short rest. So the first workout is 10 sets of 5 @ 60% with 1 minute rest, concentrate on technique and moving the weight as fast as you can.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Man v. Nature the road to victory

Post by Blaidd Drwg » Mon Mar 04, 2013 12:50 am

Bone simple volume hack for 531 that stays true to the autoreg principles is to repeat the second to top set of the day.

5'sweek work sets may be:
225x5
250x5
275xAMRAP. Then you do additional sets.
250x5
250x5....
as soon as the bar slows, Stop.

If you want to be abusive, (I wouldn't) pair this with BBB but use 60%x 8-12 reps for 3 sets.
Personally, I find no appreciable difference between 8 and 12 reps. If I can do 8, I can grind 10-12.
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Re: Man v. Nature the road to victory

Post by Shafpocalypse Now » Mon Mar 04, 2013 1:02 am

Goddamn, I should have thought of that

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Re: Man v. Nature the road to victory

Post by Jay » Tue Mar 05, 2013 1:48 am

CLOSE GRIP INCLINE
Set 1: 135 lbs × 8
Set 2: 185 lbs × 5
Set 3: 225 lbs × 5
Set 4: 275 lbs × 5
Set 5: 315 lbs × 5
Set 6: 225 lbs × 11

SWISS BAR BENCH
Set 1: 185 lbs × 20
Set 2: 185 lbs × 16

SEATED PRESS
Set 1: 135 lbs × 12
Set 2: 185 lbs × 10
Set 3: 135 lbs × 20

STANDING DB SHRUGS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

CABLE CURLS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

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Re: Man v. Nature the road to victory

Post by Jay » Sun Mar 10, 2013 10:31 pm

HANG POWER SNATCH
Set 1: 95 lbs × 2
Set 2: 95 lbs × 2
Set 3: 135 lbs × 2
Set 4: 135 lbs × 2
Set 5: 155 lbs × 2
Set 6: 155 lbs × 2
Set 7: 155 lbs × 2
Set 8: 155 lbs × 2

Figured what the hell, let's do these and see how much I suck at them.

It wasn't horrible but everytime I do an explosive lift I am reminded of how much power I have lost by stopping these lifts.

ARNOLD PRESS
Set 1: 50 lbs × 12
Set 2: 50 lbs × 12
Set 3: 50 lbs × 12

Broke out some old school shit here.

MEDIUM BAND PULL APARTS
Set 1: 100

BARBELL CURLS
Set 1: 100

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

DECLINE SITUPS WITH 45# BAR
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Just a run of the mill workout... nothing spectacular. After yesterday's shitshow of a lift, I took it a little easy today to get my head out of my ass...

Sometimes those days are needed instead of trying to be a hero in the gym. Today was that day.

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Re: Man v. Nature the road to victory

Post by Jay » Thu Mar 14, 2013 3:56 am

3-10

This may been up there with one of my worst workouts ever. Nothing went well today. Nothing.

Shoulders were sore and I should have taken a break from doing anything heavy, but being stubborn I forged on. I lost my balance on the bench while doing the 455 slingshot and almost lost the bar to my side...

This affected everything else today, mentally and physically, so I had to lighten the load and play it smarter.

I may be in for a deload week coming up next week of nothing but light work, reps and getting blood flow into my aching joints.

BENCH
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 275 lbs × 1
Set 4: 315 lbs × 1

SLINGSHOT BENCH
Set 1: 365 lbs × 1
Set 2: 405 lbs × 1
Set 3: 455 lbs × 1

SIDE LATERALS
Set 1: 20 lbs × 20
Set 2: 20 lbs × 20
Set 3: 20 lbs × 20

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

FACE PULLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

ROPE PRESSDOWNS
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

Now, more than ever, the gym is a great therpeutic tool for me. In the last 10 months I have made so many improvements in physique that I am very proud of my program. When everything finally comes together, I will be a very happy man.

And I mean everything....

3-13

DEADLIFT
Set 1: 135 lbs × 5
Set 2: 225 lbs × 2
Set 3: 315 lbs × 2
Set 4: 405 lbs × 1
Set 5: 495 lbs × 1
Set 6: 585 lbs × 1
Set 7: 585 lbs x 1
Set 8: 585 lbs x 1

Did a little groove greasing here with these. 585 felt good so did a few singles. I will learn one day to do more reps... one day...

WALKING LUNGES
Set 1: 15 reps
Set 2: 15 reps

Did these with just bodyweight, because I suck so goddamn bad at them. Lunges are the Joker to my Batman (about the only time you will ever see me use a comic reference because I am a grown man, not a teenager).

GLUTE HAM RAISE
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

CHEST SUPPORTED ROW
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20

CHINUPS
Set 1: 5 reps
Set 2: 6 reps

DB SHRUGS
Set 1: 50 lbs × 50
Set 2: 50 lbs × 50

SEATED CALF RAISES
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12

This was a good workout, from start to finish it was in a hair over an hour.

Wins for all.

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Re: Man v. Nature the road to victory

Post by Jay » Fri Mar 15, 2013 2:24 am

So today I read on Lift Big, Eat Big's Twitter feed that today is International Spandex Day... now that may not be correct but as 99% of you know, if you read it online... you gotta know that shit is true!

So I went to Dick's Sporting Goods and picked up a pair of black Under Armour. Why? Because I can.

Since I dressed like a bodybuilder (minus that awesome blue Shelby Cobra shirt that is a favorite....) I decided to pay homage to the rest/pause training today.

Wasn't a heavy day, but it was rather productive.

PRESS
Set 1: 95 lbs × 10
Set 2: 135 lbs × 8
Set 3: 155 lbs × 6
Set 4: 185 lbs × 5
Set 5: 185 lbs × 7
Set 6: 185 lbs × 13

10 easy. 2 and then 1. My endurance is always an issue with higher reps being that I spend most of my time in the 2-6 zone.

BAND RESISTED PUSHUPS WITH HEAVY BAND
Set 1: 10
Set 2: 10
Set 3: 10

LAYING REAR DELT RAISES
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12

TRICEP PRESSDOWNS
Set 1: 130 lbs × 10
Set 2: 150 lbs × 10
Set 3: 190 lbs × 8
Set 4: 210 lbs × 20

13, then 4, then 3 for the final rest pause set.

INCLINE DB CURLS
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 18

12, 4, 2 for the rest/pause.

PLANKS
Set 1: 60 secs
Set 2: 60 secs

One set on the elbows, one in the pushup position.

This was a great workout. Swoleness was had and I did the spandex pants proud... I really wanted American flag ones, but those will be hard to find....

Maybe blue ones, but I will look like a giant-ass Smurf... Swole Smurf?

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Re: Man v. Nature the road to victory

Post by Jay » Tue Mar 19, 2013 1:01 am

03-17

SAFETY SQUAT BAR SQUAT
Set 1: 190 lbs × 5
Set 2: 280 lbs × 3
Set 3: 330 lbs × 3
Set 4: 330 lbs × 3

SSB GOOD MORNINGS
Set 1: 190 lbs × 8
Set 2: 190 lbs × 8

UPPER BACK GOOD MORNINGS
Set 1: 280 lbs × 10
Set 2: 280 lbs × 10

45 DEGREE BACK EXT
Set 1: 12 reps
Set 2: 8 reps
Set 3: 8 reps

Tore my left bicep partially on Strongman day on Saturday... but, alas! I have a plan of attack for rehab and training. Minor setback and its part of the game.

Today was a light day since I will be squatting 3x a week for a while, as well as unilateral upper body work, band curls to get blood flowing and single arm pulls.

Can't keep me down for long... screw that.

03-18

Started my "rehab" on the torn bicep.

Today I wanted to do nothing but light work, tested out the ROM and how much I can do, erred on the side of caution with -everything... since I stayed at a Holiday Inn Express once, I consider myself a doctor... and no I don't have a degree in Biology. ;)

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 25
Set 2: 90 lbs × 25
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15

Really controlled the movements and didn't either lock out or come back fully.

MACHINE SIDE LATERALS
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Set 4: 50 lbs × 20

Let my arms kind of relax here and just isolated the delt. I have nice shoulders and these need to be maintained.

BATWING
Set 1: 20 lbs × 5
Set 2: 20 lbs × 5
Set 3: 20 lbs × 5

These are very underrated. Try them.

BAND PRESSDOWNS WITH MINI BAND
Set 1: 100 reps

Again, not to lockout as I didn't want to push the ROM yet

RIGHT ARM CURLS
Set 1: 55 lbs x 10
Set 2: 55lbs x 10
Set 3: 55lbs x 10

LEFT ARM CURLS
Used the 5# bitch bell to do some ROM work. Humbling as piss, but oh well.

DECLINE SITUPS
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Tanning, no cardio... tomorrow will be squat city along with intervals on the bike. Sprints will have to hold off for now because of the arm pumps. But goddamn if I am going to rest totally.

That's what separates people who TRAIN from people who workout... we don't give the hell up.

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Re: Man v. Nature the road to victory

Post by Alfred_E._Neuman » Tue Mar 19, 2013 1:22 am

Heal quick Jay. No way a little bicep tear would keep me from training. I'd just squat myself hy-uge until it fully healed.
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Re: Man v. Nature the road to victory

Post by Jay » Tue Mar 19, 2013 1:30 am

Alfred_E._Neuman wrote:Heal quick Jay. No way a little bicep tear would keep me from training. I'd just squat myself hy-uge until it fully healed.
That is the idea... plus the theory of muscle transference...

I got this shit on lockdown

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Re: Man v. Nature the road to victory

Post by Jay » Tue Mar 19, 2013 1:32 am

I am thinking of running smolov....

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Re: Man v. Nature the road to victory

Post by Jay » Wed Mar 20, 2013 3:38 am

After hashing out a plan of attack in my head, and writing one up for myself, I have decided on a course of action that makes people shudder at the word, has brought grown men to their knees and has put mass and pounds on millions (ok, not that many) of lifters.

Smolov

Yes, Smolov.

The 3-4x a week high volume, high intensity death by squatting program developed by some Russian sicko named Smolov.

It is rumored that Smolov is translated into "fuck you" in English.

Just a rumor.

The first 3 weeks are a basic introduction to the hell that awaits. So to be smart, I dropped my working weight down to a decent level, especially since I am using a SSB for the duration of this program.

I will still splice in some upper body work, but being that I am nursing a tear (which seems to be healing fast, or at least getting full ROM back pretty quickly) I don't plan on hitting the upper body hard until I am safe to.

Squatting this frequently will do wonders for my whole body, plus help with my weakest lift.

Today wasn't bad... it will get much, much worse after the first 3 weeks.

SAFETY SQUAT BAR SQUAT
Set 1: 165 lbs × 6
Set 2: 165 lbs × 8
Set 3: 275 lbs × 8
Set 4: 275 lbs × 8
Set 5: 275 lbs × 8
Set 6: 300 lbs × 5
Set 7: 320 lbs × 2
Set 8: 320 lbs × 2
Set 9: 340 lbs × 1

Every rep was fast (it was light) and since I did some upper work yesterday, I called it a day after this.

Starting next week I will be throwing in some more upper body work to keep myself going up top, but nothing crazy...

This is going to a nice ride and should culminate in something very good coming out of it at the end.

Either that or I will regret ever hearing the name Smolov.

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Re: Man v. Nature the road to victory

Post by Alfred_E._Neuman » Wed Mar 20, 2013 11:34 am

I'm going to be following the Smolov experiment.

I'm hoping to run 5/3/1 for a long stretch and do something similar once I stall on the progression once or twice. I'm praying my squat will be something less than pathetic by then, and use a squat routine to take it up another notch. Goal is 405 before I die.
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Re: Man v. Nature the road to victory

Post by Jay » Thu Mar 21, 2013 3:08 am

Smolov day 2.

Same weight as yesterday for the squats, this is just the introductory microcycle.

I have been working out with a mission lately...

My workouts lately have been solo because of this injury and that is when I am at my best in the gym. When I can think, focus, tune out everything and murder the piss out of myself to get results.

A torn bicep isn't going to stop me, its going to make me change gears. Men work through injury, not make excuses for it. I still have two good legs and a healthy right arm.

Instead of sitting on my ass and acting all woe is me, I will work with what I have and create a better me.

That's what life is about isn't it? You don't make excuses, you don't fall into the company line... you tackle shit head on and you make things happen

SAFETY SQUAT BAR SQUAT
Set 1: 165 lbs × 8
Set 2: 165 lbs × 8
Set 3: 275 lbs × 8
Set 4: 275 lbs × 8
Set 5: 275 lbs × 8
Set 6: 300 lbs × 5
Set 7: 320 lbs × 2
Set 8: 320 lbs × 2
Set 9: 340 lbs × 1

Easier than yesterday, then again its still light as hell.

ONE ARM INCLINE DB BENCH
Set 1: 60 lbs × 12
Set 2: 80 lbs × 12
Set 3: 80 lbs × 12
Set 4: 110 lbs × 6

Right arm, surprisingly harder than I thought.

BATWING
Set 1: 25 lbs × 5

5 for 3os holds on and 30s rest. Since I don't trust the left arm to pull weight right now, I do these isometrically to maintain back strength and muscularity as much as I can until I am full speed.

PLANKS
Set 1: 60s
Set 2: 60s

Since I am squatting my face off, my hip flexors will take a beating, so I will be doing ZERO crunching motions or shortening the flexors in any way. Planks are the prescription for me.

Essentially, I train... I don't workout.

This is my life, I don't need to promote it, talk about it all over the place, tell everyone how awesome I am.. I walk the walk. I'm not the biggest, I'm not the strongest, but I am insanely dedicated to being my OWN best. In the end, that's what matters. When you look in the mirror, when you see yourself add more weight to the bar, when you lose more bodyfat and feel better; that is what separates the people who train from the people who workout.

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Re: Man v. Nature the road to victory

Post by Jay » Fri Mar 22, 2013 2:23 am

Legs are definitely fatigued today.

Squatted Sunday, Tuesday, Wednesday and today.

Volume is good, but rest tomorrow on lower and hitting some upper.

Today wasn't hard, but since my legs were smoked up, every rep felt shaky.. not in a heavy way, but a newborn deer way.

SAFETY SQUAT BAR SQUAT
Set 1: 75 lbs × 5
Set 2: 165 lbs × 5
Set 3: 235 lbs × 5
Set 4: 255 lbs × 5
Set 5: 300 lbs × 3
Set 6: 300 lbs × 3
Set 7: 320 lbs × 2
Set 8: 320 lbs × 2
Set 9: 340 lbs × 1

Tomorrow's plan is DB snatching, standing DB press, machine delts, one arm rows, batwings, tris and bis.

Should be fun.

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Re: Man v. Nature the road to victory

Post by Jay » Sat Mar 23, 2013 6:04 pm

One arm good... lift anyway.

ONE ARM DL
Set 1: 135 lbs × 5
Set 2: 225 lbs × 2
Set 3: 315 lbs × 1
Set 4: 365 lbs × 1
Set 5: 365 lbs × 1

I talked about these in my exercises that make a man out of you series. Today, they made my core their bitch. Forgot how hard these were.

ONE ARM DB PRESS
Set 1: 60 lbs × 10
Set 2: 75 lbs × 8
Set 3: 100 lbs × 5
Set 4: 100 lbs × 5

SINGLE ARM ROW
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12

Did with no arm brace on the left side, everything gets hit doing them that way... everything...

MACHINE SIDE LATERALS
Set 1: 60 lbs × 25
Set 2: 60 lbs × 25
Set 3: 60 lbs × 25

This is about the only two arm exercise I can do. I have nice delts... I want to keep them.

No core today because it got enough work doing single arm shit.

Its smoked. I am sore, I am starving and I have two pounds of meat that will be made into a meal very shortly.

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Re: Man v. Nature the road to victory

Post by Jay » Mon Mar 25, 2013 12:37 am

SAFETY SQUAT BAR SQUAT
Set 1: 100 lbs × 3
Set 2: 100 lbs × 3

SSB SQUAT W HEAVY BAND (the real heavy one...)
Set 1: 190 lbs × 3
Set 2: 190 lbs × 3
Set 3: 240 lbs × 2
Set 4: 240 lbs × 2
Set 5: 240 lbs × 2
Set 6: 240 lbs × 2
Set 7: 280 lbs × 2
Set 8: 280 lbs × 2
Set 9: 280 lbs × 2
Set 10: 330 lbs × 2
Set 11: 330 lbs × 2
Set 12: 330 lbs × 2

SSB W BANDS 3CT PAUSE
Set 13: 190 lbs × 8

SSB GOOD MORNINGS
Set 1: 190 lbs × 8
Set 2: 190 lbs × 8
Set 3: 190 lbs × 5

KB SNATCH
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10

BATWING
Set 1: 30 lbs × 5 (30 seconds on, 20 off)

This was one hell of a workout today.... no words needed but damn was it a good one.

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Re: Man v. Nature the road to victory

Post by Jay » Tue Mar 26, 2013 2:23 am

More single arm madness. I don't even have to do core work anymore, all the squatting with the SSB and the single arm work is giving my abs the workout of a lifetime.

I can only imagine how much stronger they will be after continuing this while the left arm heals up.

RIGHT ARM DUMBBELL BENCH
Set 1: 45 lbs × 10
Set 2: 60 lbs × 10
Set 3: 80 lbs × 10
Set 4: 105 lbs × 10
Set 5: 115 lbs × 10
Set 6: 130 lbs × 9
Set 7: 130 lbs × 10
Set 8: 150 lbs × 6

Bracing your own body on a bench with 150 pounds in one arm is a hell of a lot harder than you think.

SINGLE ARM DB JERK
Set 1: 80 lbs × 2
Set 2: 105 lbs × 2
Set 3: 105 lbs × 2

On the last two sets I held the DB for about 15-20 at lockout to isometrically work the shoulder and abs at the same time.

DUMBBELL ROWS
Set 1: 120 lbs × 5
Set 2: 120 lbs × 21

High rep rows unsupported....

I am not sure what got a better workout today, the upper body or the abs.

Tonight's meal wasn't as epic as last nights... just an homage to the simple steak and salad.

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Re: Man v. Nature the road to victory

Post by Jay » Thu Mar 28, 2013 1:07 am

Able to use two hands with Triceps today, but kept it light and repped the hell out... 120 total reps on the light weight. Goddamn I miss the pump... the day I can start training like that full force again I am going to fill myself up with so much NO product that I will be pumped for a week.

ROPE PRESSDOWNS
Set 1: 70 lbs × 30
Set 2: 70 lbs × 30
Set 3: 70 lbs × 30
Set 4: 70 lbs × 30

SQUAT SHRUGS
Set 1: 145 lbs × 12
Set 2: 235 lbs × 14
Set 3: 235 lbs × 20
Set 4: 235 lbs × 20

Since I am not grabbing a bar with both hands yet, these were done like a squat and shrugging my shoulders as hard as they can be shrugged. A lot harder than you think, awkward as hell but they do work.

MACHINE SIDE LATERALS
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 20

Found a machine at my gym that doesn't pinch me in like a man trapped in solitary...

Ended up my workout with 20 minutes on the Stepmill. Yes, I did the Stepmill. Just not at 5:30AM like others do.

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