carusom1 Posted October 8, 2013 Author Share Posted October 8, 2013 (edited) Matt, Colin and Kelly- Thanks for the support! Definately miss training together. Alright, the beginning of ~3 week hypertrophy phase. Matt- any tips on getting pumped, let's have it... 100713 SS Close-grip Bench: 275 x 10 315 x 10 335 x 10 355 x 10 335 x 6 315 x 7 275 x 10 ~90 sec rest between sets Dead Bench: 5 x 5 x 315 DB Pause Bench: 90 x 10 95 x 10 95 x 10 100 x 10 Flyes / Tri. Ext. Super-set: almost no rest, just back and forth 100 x 10 / 70 x 10 120 x 10 / 90 x 10 140 x 10 / 110 x 10 160 x 10 / 130 x 10 180 x 10 / 150 x 10 200 x 10 Stretch Either I underconditioned or I have a lot of fast-twitch muscle cause I fade out very quickly doing this type of workout. Edited October 8, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 8, 2013 Share Posted October 8, 2013 Haha ok!! You must have that physique show coming up Tip #1 On any exercise involving dumbbells, "run the rack" - meaning after your work set of that exercise, drop down to a set of dumbbells closest to your working weights for as many reps as possible and repeat until you have used all available dumbbells in the gym. Ask smaller lifters to immediately surrender their weights if you have to... Tip #2 After your working set, perform 1-2 slow eccentric reps using two hands or a lifting partner to help with the concentric. Tip #3 Perform sets of 25-30 reps. Tip #4 Perform a set of 10-12 reps using a tempo of 4 seconds eccentric, 1 second isometric at the top range of motion, and a 2 seconds concentric phase. Tip #5 Try using a weight you can perform 4-5 reps with, and rest for 15 seconds before trying to achieve another rep or two. Repeat until a total of 10 reps are performed. Tip #6 Superset exercise that involve the same muscle group P.S. You're welcome for not making another "tip" joke Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 10, 2013 Author Share Posted October 10, 2013 Matt- Thank you for the tips! Your methods sound horrible. 100913 Leg Curl: 4 x 8 x 200 200 x 6 2 x 5 x 200 Leg Press: 10 reps each p = plate 1p, 2p, 3p, 4p, 5p, 6p, 7p, 8p, 9p, 10p, 9p, 8p, 7p, 6p, SSB Squat: 445 x 6 465 x 6 495 x 6 DB Lunge: 3 x 12 each leg x 30 Banded GM: Grey x 100 Terrible back pump throughout workout. Will take a week or two to get acclimated to this kind of training, but it's fun to change it up. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 10, 2013 Share Posted October 10, 2013 I miss those training days too. Five of us all deadlifting on the same day, having to get ready and setup between sets quickly so we could move through the workout in a reasonable time, people getting the prowler flu, and post workout cuddling too! 3 weeks of post contest hypertrophy, you trying to sneak in an extra week on us? I thought you used to do 2. You must want an extra thick pump this time! 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 15, 2013 Author Share Posted October 15, 2013 After gym on Saturday I hit up some tanning and went out that night for some 18+. 101213 Standing Calf Raise: w/u with 4 x 20 to stack 8 x 8 x stack short rest DB Lateral Raise: sets of 8 20, 25, 30, 35, 40, 45, 50, 55, 60 drop set 60, 50, 40, 30, 20, 10 short rest Donkey Calf Raise: 8 x 20 x stack Seated Lat. Raise: 4 x 8 x stack Ab Wheel: 8 x 8 x bw 101413 One-Arm BB Row: 150 x 20 (bar wt not included) Reverse Close Grip Lat Pull Down: squeeeeeeze at bottom 150 x 10 160 x 10 170 x 10 Bent Over Row: 90 x 10 135 x 10 2 x 10 x 180 Rack Deadlift: ~15" no belt; squeeze back throughout lift which felt kinda awkward and precarious 405 x 5, 495 x 5, 545 x 5 Back Ext.: 2 x 20 x double mini and monster FYI, I'm performing the fabled "Mountain Dog" training created by John Meadows. He has sweet names for his workouts, like "particle smasher". I wish strongman and powerlifters could come up with equally awesome names for their workouts, with maxims such as "punish your pecs", or "trash your triceps". Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 16, 2013 Author Share Posted October 16, 2013 101513 DB Curl: 4 x 8 x 35 w/ 3 sec eccentric EZ Bar Curl: 1.5 reps = 1 (i.e., all the way up, then half a rep) 4 x 8 x 90 DB Hammer Curl: 30 x 10, 40, x 10, 50 x 10 drop set 55 x 10, 45 x 10, 35 x 10 Machine Curl: 110 x 20 reps (some partials) Rope Tri. Ext.: 4 x 10 x stack Overhead Rope Tri. Ext.: 3 x 10 x stack drop set 150 x 10, 130 x 10, 100 x 10 Bench Dips: 3 x 10 x 70 drop set 70 x 10, bw x 20 Cable Forearm Curls: 4 x 20 x 60 DB Forearm Curls/Ext.: 30 x 10 each way 40 x 10 each way 50 x 10 each way jacked and tan Quote Link to comment Share on other sites More sharing options...
MattM Posted October 16, 2013 Share Posted October 16, 2013 Do you pose in the mirror post-tanning? I used to... Nice arm day!!! Hahahaha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 18, 2013 Author Share Posted October 18, 2013 I just shaved my chest. 101713 Standing Leg Curl: w/u sets of 15 70 x 15 reps, then 5 more reps with 3 sec isometric Leg Press: sets of 10 w/ 3 sec eccentric 1p, 2p, 3p, 4p, 5p, 6p, 7p, 8p, 9p, 10p, 11p, 12p Squat: w/u sets of 6 460 x 17 Kinda cool feeling having the legs this fatigued going into squats. Wanted 20 but glutes and quads totally gave out. Leg Press: giant set 5p x 6, 6p x 6, 7p x 6, 8p x 6, 9p x 6, 5p x 50 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 19, 2013 Author Share Posted October 19, 2013 101813 Seated Flye: sets of 10 (30 sec rest) 90, 120, 150, 180, 200, 200, 200, 200 w/ pause Hammer Strength Press: 180 x 10, 200 x 10, 220 x 10, 240 x 10, 220 x 10, 200 x 10, 180 x 10 (1 min rest) Dips: mini x 6, monster x 6, large x 20 Cable Flye: giant set 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10, 110 x 10 101913 Cable Lat. Raise: no rest, just alternate sets of 8 40, 50, 60, 60, 60, 60, 50 Rev. Seated Flye: 40 x 10, 60 x 10, 80 x 10, 100 x 10, 120 x 10, 140 x 10 drop set 150 x 10, 140 x 10, 130 x 10, 120 x 10 Calf Ext.: uni 4 x 12 x stack no rest both legs 50 x stack Ab Machine: 70 x 10, 90 x 10, 110 x 10, 130 x 10, 140 x 10, 130 x 20 , 110 x 10 no rest Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 22, 2013 Author Share Posted October 22, 2013 102113 Meadows Row: Uni 95 x 8, 145 x 8, 185 x 8, 235 x 8 Lat Pull Down: manual resistance at top for stretch 4 x 10 x stack DB Row: 160 x 8, 190 x 8, 220 x 8 250 x 15 BB Shrug: 3 x 10 x 315, 315, 405 w/ pause at top Back Ext.: 2 x 20 x mini Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2013 Share Posted October 22, 2013 Do you notice any significant changes in weight when you train for hypertrophy? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 9, 2013 Author Share Posted November 9, 2013 Matt- BW is around 293 right now. I did lean up a little bit from the BB workouts. Back on the wagon: powerlifting. 110813 SSB Squat: 2 x 495 x 5 2 x 455 x 7 Ab Pulldowns Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 9, 2013 Author Share Posted November 9, 2013 110913 SS Bench: 405 x 5 405 x 4 2 x 7 x 345 Lat Pulldown: 2 x 250 x 15 Barbell Upright Row: 2 x 12 x 140 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 11, 2013 Author Share Posted November 11, 2013 111013 Deadlift: 615 x 3 615 x 2 deficit 515 x 5 515 x 5 belt and chalk Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 12, 2013 Author Share Posted November 12, 2013 111113 Front Squat: 2 x 5 x 415 Leg Press: 2 x 20 x 735 Good Mornings: 2 x 8 x 275 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 12, 2013 Author Share Posted November 12, 2013 111213 SS Incline Bench: 2 x 4 x 365 315 x 7, 8 DB Flye: straight arm 2 x 20 x 45 Pendlay Row: 2 x 11 x 235 DB Upright Row: 2 x 15 x 45 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 16, 2013 Author Share Posted November 16, 2013 111513 SSB Squat: 3 x 6 x 505 3 x 10 x 415 Stretch 111613 SS Bench: 415 x 5, 4, 4 wide grip 355 x 8, 10, 11 Lat Pull: 3 x 12 x stack BB Upright Row: 3 x 10 x 145 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 17, 2013 Author Share Posted November 17, 2013 111713 Deadlift: 3 x 3 x 625 deficit 3 x 6 x 525 start/stop belt and chalk Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 19, 2013 Author Share Posted November 19, 2013 111813 Front Squat: 3 x 5 x 425 Uni. Leg Curl: 3 x 9 x 130 Good Mornings: 295 x 7, 7, 10 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 21, 2013 Author Share Posted November 21, 2013 112013 Incline Bench: 3 x 3 x 375 3 x 7 x 325 DB Flyes: 3 x 15 x 55 Pendlay Row: 3 x 10 x 145 DB Upright Row: 3 x 15 x 50 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 23, 2013 Author Share Posted November 23, 2013 112213 SSB Squat: 515 x 7, 8, 7 475 x 9, 9, 9 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 25, 2013 Author Share Posted November 25, 2013 112313 SS Bench: 3 x 4 x 425 wide grip 3 x 365 x 10, 9, 8 Lat Pull: 3 x 12 x 270 Upright Row: 3 x 12 x 150 112413 Front Squat: 435 x 6, 4, 8 Deadlift: 2 x 3 x 405 pulled in oly shoes -- really like it, gonna give it shot on a heavier day Leg Press: 3 x 840 x 20 Uni. Leg Curl: 3 x 9 x 160 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 26, 2013 Author Share Posted November 26, 2013 112613 SS Incline Bench: 385 x 3, 2, 2 3 x 5 x 335 Light DB Flye pec/shoulder bothering me a bit Pendlay Row: 3 x 9 x 255 DB Upright Row: 60 x 12, 10, 9 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 28, 2013 Author Share Posted November 28, 2013 112813 SSB Squat: 4 x 10 x 535 3 x 10 x 485 This was one of the most difficult squat workouts I've ever done. My back had a huge pump and it took me over an hour to get my body temp. down from overheating when it was over. Between the total volume and going to near failure on multiple sets I still feel like death. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2013 Share Posted December 2, 2013 112813 SSB Squat: 4 x 10 x 535 3 x 10 x 485 This was one of the most difficult squat workouts I've ever done. My back had a huge pump and it took me over an hour to get my body temp. down from overheating when it was over. Between the total volume and going to near failure on multiple sets I still feel like death. Bad ass! Let me know when your legs recover, you were 3 sets away from doing a GVT workout! Quote Link to comment Share on other sites More sharing options...
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