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Workout #4 in feast, and again I broke a couple of PR's...

Rack Pull Static Hold: 515 lbs x 9 secs/565 lbs x 7 secs <---PR!!
-could have held it for longer probably, but neck looked like it was going to explode from strain...hahaha

EDT BLOCK I(6-8 reps/2 min rest between sets)
Barbell Squats: 225lbs x 6/245lbs x 6/255lbs x 6/165lbs x 4
Hamstring Curls: 110lbs x 8/140lbs x 8/155lbs x 6,2/170lbs x 3,155lbs x 3

Seated Calf Raise: 180lbs x 7 secs/235lbs x 7 secs

Romanian DL: 285lbs x 8/365lbs x 4,315lbs x 4 <---PR!!!

EDT BLOCK II(6-8 reps/2 min rest between sets)
Hammer Strength Ab Crunch: 110lbs x 8/130lbs x 8/150lbs x 8/170lbs x 8
Weighted HyperExtension: BW+45lbs x 8 x 8 x 8 x 8
Frog Plank: 10 sec hold, 10 "frogs"(alternating knee to elbow while holding plank), 10 sec hold

Not bad, starting to really get strength up on these rack pulls...should be near 600 lbs next time...DL's should be over 400lbs for reps shortly...
body feeling like I was in a 10 car pileup and I was in every car...
sure I will be feeling even worse tomorrow and the next day...

Thursday morning MRT workout...

Workout Set A: 5 exercise circuit with as little rest as possible in between exercises. 90 second rest after last exercise, then repeat.

Alternating Reverse Lunge(8 reps each): 17.5DB/20DB
Pushups(10 reps): BW/BW
Explosive Switch Rows(12 reps each): 20DB/25DB
Standing Calf Raises(15 reps): 235lbs/325lbs
Plank(30 seconds): BW/BW

Workout Set B: 4 exercise circuit, as little rest as possible between exercises, 90 second rest after last exercise, then repeat.

Bulgarian Split Squat(8 reps): 25DB/30DB
DB Push Press(10 reps): 25DB/30DB
Pull up(8 reps): BW(wide)/BW(narrow)
DB Deadlift(12 reps): 25DB/30DB

Workout Set C: 3 exercise circuit with as little rest as possible, 90 second rest after last exercise then repeat.

Squeeze Press(12 reps): 30DB/35DB
Zottman Curl(10 reps): 15DB/17.5DB
Garhammer Raise(15 reps): BW/BW


Took about 35 mins to get through these circuits(2 of each), shirt was soaked with sweat after I was done, but I felt pretty good, although still sore from Wednesday's lifting.

Friday morning MRT workout...

Same as above, 5 exercise circuit, followed by 4 exercise circuit, followed by 3 exercise circuit. each done twice with as little time as possible between exercises and a 90 second rest after last exercise in set.

Not lifting heavy weights at all, just enough to give some resistance while doing exercises to get blood flowing and crank up the fat burning...

WORKOUT SET A:
Left Leg DL/Reverse Lunge Combo(10 reps): 20DB/25DB
Arnold Press(8 reps): 20DB/25DB
Right Leg DL/Reverse Lunge Combo(10 reps): 20DB/25DB
DB Upright Row(12 reps): 20DB/25DB
Pot Stirrer Plank(8 reps each): BW/BW

WORKOUT SET B:
Goblet Squat(12 reps): 60DB/60DB
1 Arm DB Row(8 reps each): 60DB/60DB
DB Fly Away(8 reps): 25DB/30DB
Mountain Climbers(15 reps each): BW/BW

WORKOUT SET C:
Alternating Lateral Lunge(12 reps each): BW/BW
Bicep BB Curl(10 reps): 50lbs/60lbs
Pushup Plank(hold): 45 secs/60 secs

Workout took 30 minutes flat...good sweat, shirt soaked, done for the day.

Weighed in at 194.4 lbs today...

BP Workout #5 Today, and it was a doozy, although this week is my least favorite week in the BP program because it features higher reps where I have to lighten the weights used and shorter rest periods, so you are kinda gassed after these..

Decline Bench Static Hold: 505lbs x 10 secs/575 lbs x 7 secs
-Love static holds as you increase quite a bit of weight each time you do them and it builds massive upper body thickness and density, especially around the shoulder, chest and upper back areas.

EDT BLOCK I(10-12 reps/2 exercise superset with 1 min rest between sets)
Weighted Dips: BW+35lbs x 10 x 8,2 x 6,2,1,1 x 5,3,1,1/BW x 3(drop set)
1 Arm Rows: 60DB x 10 x 10 x 8,2 x 6,2,2/50DB x 5(drop set)
-the commas denote a "pause set", ie an 8,2 means I did 8 straight reps, paused for 5 or 10 seconds then did another 2 reps.

Military Press Static Hold: 415lbs x 10 secs/485lbs x 7 secs <---PR!!!
-just absolutely annihilated PR of 445 lbs from the previous week. Had 3 or 4 dudes looking at me shaking their heads as I had 5 plates on both sides up over my head...my trainer buddy was there with a client on the bench press across from me and he said "Dude, that is ridiculous..."

EDT BLOCK II(10-12 reps/superset with 1 min rest between sets)
Machine Preacher Curl: 95lbs x 10/110lbs x 10/115lbs x 6,2,1,1/115lbs x 4,1,1,1,1,1,1
Seated Triceps Pressdown: 175lbs x 10/195lbs x 10/200lbs x 7,2,1/200lbs x 5,2,1,1,1

Looking forward to next week when I can get back down to my comfort range of 4-6 reps and heavy weights...got HIIT cardio tomorrow and Tuesday, then next lifting session on Wednesday...

PRs do the body good. And the ego even better

Feast Workout #6, halfway through the BP feast phase...
weighed in at 192.8 lbs today.

Was not expecting a good workout today as I slept only about 3 or 4 hours last night. Woke up around 2am and couldn't go back to sleep. Wife also woke up and couldn't go back to sleep a short time later, so we engaged in some "extracurricular activities" for about an hour and a half in the middle of the night...

Tried to take a nap around 1pm or so, but seemed to be overtired and couldn't fall asleep even though I was really tired...

Still managed to hit a couple of PRs today, although I think I could have done a lot better if I had had more energy.

Rack Pull Static Hold: 495lbs x 10 secs/585 lbs x 3 secs <---PR!!
-was hoping to get at least 5 secs on it, but will hit it next week I am sure

EDT BLOCK I(10-12 rep superset with 1 min rest between sets):
Barbell Squats: 225lbs x 10 x 10 x 10 x 10
Hamstring Curls: 125 x 10 x 10 x 5/3/2 x 5/2/1/1/1
-Was going "ass to the grass" on the squats...deep deep deep...legs feeling like jello right now as I type this...although I am not going to lie, before the last set I probably rested 2 or 3 minutes instead of 1...

Seated Calf Raise Static Hold: 270lbs x 10 secs/295lbs x 7 secs

Romanian DL's: 315lbs x 6/385lbs x 1<---PR!!!/405lbs x FAIL/335lbs x 6/335lbs x 6
-was supposed to do 2 sets of 6, but I said "F" it and tried to get 4 plates today(405 lbs). Got 385 lbs pretty easy, felt good, but then got stoned on 405...punishment for missing that was to do 2 sets at 335 lbs instead of 1...know I can hit 405 lbs next week with better rest...I was running on fumes at this point...

EDT BLOCK II(10-12 rep supersets, 1 min rest between sets):
Hammer Strength Ab Crunch: 110lbs x 10/130lbs x 10/150lbs x 10/160lbs x 10
Hyperextensions: BW+45 x 10 x 10 x 10 x 8/2
"Frog" Planks: 15 sec plank, 10 each alternating knee to elbow touches while holding the plank, 15 second plank hold---did this 4 times immediately after hyperextensions

-Last set of hyperextensions thought myhamstrings were giong to rip out of the back of my knees...were done in from rack pulls, ham curls and deads...

All in all, pretty pleased with the workout considering how tired and unrested I was...a little upset because I likely could have even done better with more rest, but will have to make sure I am well rested next week...

Did some MRT training on Thursday:

WORKOUT SET A:
Left Leg DL/Reverse Lunge Combo(10 reps): 25DB/30DB
Arnold Press(8 reps): 25DB/30DB
Right Leg DL/Reverse Lunge Combo(10 reps): 25DB/30DB
DB Upright Row(12 reps): 25DB/30DB
Pot Stirrer Plank(8 reps each): BW/BW


WORKOUT SET B:
Goblet Squat(12 reps): 60DB/60DB
1 Arm DB Row(8 reps each): 60DB/60DB
DB Fly Away(8 reps): 25DB/30DB
Mountain Climbers(15 reps each): BW/BW

WORKOUT SET C:
Alternating Lateral Lunge(12 reps each): BW/BW
Bicep BB Curl(10 reps): 50lbs/60lbs
Pushup Plank(hold): 60 secs/50 secs

Woke up Friday morning and was so sore from squats on Wednesday still that I could literally barely walk. Something about those ass to the grass squats that activate way more muscle fibers than less deep ones do...decided my body needed some time off and skipped Friday morning workout and also Saturday morning HIIT because they were STILL sore...

Feast Workout #7 today, not too bad overall...
This is my favorite week of the program because you go back to doing 4-6 reps, but have gained so much strength over the past 3 weeks that you obliterate the weight you did 3 weeks ago with the same rep count. Set a few PR's today again, and was pretty happy about it, although I do have a little concern about a shoulder issue I have been having since last workout. It is not my shoulder per se, but rather my muscle on the outside of the shoulder. Think I may have strained it a little bit, probably doing rack pulls or in my failed 405 lb deadlift attempt. Been bothering me off and on over the last few days, usually when I move a certain way. However, the only thing it seemed to bother me in today was my static decline bench where my weight was way off from last time.

Decline Static Bench Press: 485 lbs x 10 secs/575 lbs x 3 secs
-definitely effected this as I should have hit 585 today for 6 or 7 seconds with no issues, but barely could get 575 up...

EDT BLOCK I(4-6 rep superset/3 mins between sets)
Weighted Dips(with Dip Belt): BW+35 x 6/BW+60 x 4/BW+75 x 4/BW+90 x 4<---PR!!!/BW+90 x 2/1/1, BW+60 x 4,BW+35 x 4, BW x 6(3 straight dropsets no rest)

1 Arm Rows: 70DB x 6/80DB x 6/100DB x 6/115 EZBAR x 4<---PR!!!/115 EZBAR x 4,100DB x 4,90DB x 4,80DB x 4(3 straight dropsets no rest)

-pretty pumped about setting new PR's for both Dips and 1 Arm Rows in same workout...had to utilize a 1 Arm Barbell Row because the DB's at the gym only go up to 100 pounds and that was too light. Tossed a pair of 45 plates on the EZ Bar and 1 Arm rowed that...balance was a little tricky at first but damn that was one hell of a lower lat workout...I can still feel them as I type this...definitely where I ned more of the work. My upper lats are humongous, going out almost to the point where they are past my shoulders, but I don't have the full length going all the way down, as they taper off pretty quickly on a line right above my belly button. Gives me a hellified "V" shape, but would like the "V" to be a little less sharp on the way down, if that makes any sense...

Seated Military Press Static: 395 lbs x 10 seconds/505 lbs x 8 seconds <---PR!!!
-just becoming a monster on this one. My previous best before this run was 395 lbs, and I am already up 110 lbs with 2 more weeks to go...absolutely crazy...felt like a beast with that up overhead...

EDT BLOCK II(4-6 rep superset/3 min rest between sets)
Machine Preacher Curl: 100lbs x 6/145 lbs x 4/160 lbs x 4/170 lbs x 2,1,1,1<---PR!!!(the 3 1's were cheat reps where I stood up to gain leverage to get it up and then sat back down to let it drop slow slow slow on the negative. First 2 were 100% clean reps)
Seated Tricep Pressdown: 215 lbs x 6/255lbs x 6/275lbs x 5/285lbs x 3,1<--Full stack of 270 +dial turned to 15, though not a PR, as I had previously done several sets at 285...will probably switch to close grip decline bench next 2 weeks....

-Surprised how easily I handled those first 2 reps at 170, then I hit the wall...
-Not a bad workout...4 PR's in the same day...

Not sure of the reason, but I gain size and strength like a madman lifting only twice a week on this program...much quicker than other programs that have you lifting more often. When you are at the gym lifting on those two days, my body just feels like it is unstoppable...

Feast workout #8 today

Did the cardinal lifting sin and had sex about 2 hours before hitting the gym. Didn't feel horrible, but definitely didn't have my "A" game.

Rack Pull Static: 495lbs x 10 secs/565 lbs x 3 secs

EDT BLOCK I(4-6 rep supersets/3 mins rest between sets):
Barbell Squats: 225 lbs x 4/245 lbs x 4/265 lbs x 4/265 lbs x 2, 245 lbs x 2, 225 lbs x 2(dropset)
Hamstring Curls: 140lbs x 6/155lbs x 4/170lbs x 3,1/180 lbsx 2<---PR!!!, 165 lbs x 2
-Even though I didn't get as high in weight as I did the first week, I actually think these were better as I went super deep on every rep. Definitely getting more comfortable with barbell squats. Have only been doing them for a few months now, and am starting to get better control over the reps. Can't wait til my stabilizers get stronger so I can add more weight.
-Blasted Hams at 180 lbs, almost at the bottom of the stack. Hams are getting very large and very strong. Actually, my legs in general are pretty much like concrete pillars, and are approaching 30" on the tape measure. Sucks I have to wear pants to the gym because of my psoriasis(making significant progress on it, clearing more and more every day) because I have some awesome legs. Big, jacked @ss 17+" calves and thick hams and quads that burst out of my pant legs. Had many girls tell my while I was in college they loved my legs, and that was before they got as big as they are now...f'in psoriasis...will be gone soon enough and then I can prance around in some shorts :>

Seated Calve Raise Static Hold: 240 lbs x 12 reps/310lbs x 3 secs <---PR!!!

Romanian DL's: 315lbs x 8/365lbs x 1, 335lbs x 5,2
-really was not feeling it today on the DL's...315 was feeling kinda heavy when usually I explode up with it pretty easily. Even 335 lbs was feeling heavy after I had just done 2 sets of 6 reps easy with it last week. Some days you got it and some days you don't I guess.

EDT BLOCK II(4-6 rep superset/3 min rest between sets):
HS Ab Crunches: 85lbs x 8/140lbs x 6/160lbs x 6/180lbs x 6<---PR!!!!
Hyperextensions: BW+45 x 6 x 6 x 6 x 6
Frog Planks: 20 sec plank hold followed by 10 alternating knee to elbow reps, followed by 20 sec plank hold again.

-Gotta figure out a way to add weight on the hyperextensions, they are really easy with only a plate.

Hit 3 PR's today, but none of the big lifts, so I don't really consider that a successful day. Kinda OK. Nothing special. Did notice quite a few girls checking me out including one of the trainers there as I was busting loose out of my adidas shirt and my veins were going crazy shooting through my forearms. Being married really sucks some days...

Took Friday and Saturday off again for the second week in a row...think I really need the rest, especially with the heavier weights...body felt really good today, but even couldn't have imagined the EPIC workout that was to ensue...

Slept really good last night, got up had some breakfast, went bowling, went to Panera Bread for lunch, then came home and took about a 2 hour nap or so...woke up and got ready to hit the gym around 4pm...

Decline Bench Static Hold: 485 lbs x 10 secs/575 lbs x 5 secs

EDT BLOCK I(2-3 rep supersets/5 min rest between sets):

Weighted Dips: BW+45 x 3/BW+70 x 3/BW+95 x 3<--PR!!/BW+115 x 3<--PR!!
1 Arm Barbell Row: 115 lbs x 3/135 lbs x 3<--PR!!/155 lbs x 3<--PR!!/ 165 lbs x 3<--PR!!

-just went in on these lifts today...set 2 PR's on weighted dips at 95 and 115 lbs and 3 PR's on the 1 arm barbell rows at 135, 155 and 165...likely could have went higher than that but my grip started failing...will try with my hooks next time to take grip out of the equation...

Seated Barbell Press Static: 395 lbs x 10 secs/535 lbs x 7 secs<--PR!!
-continuing to manhandle this lift...high school kids looking at me with their eyes wide open shaking their heads as if they couldn't believe it when I had the weight up overhead...

EDT BLOCK II(2-3 rep supersets/5 min rest):

Machine Preacher Curls: 145 x 3/175 x 3<--PR!!/190 x 2/1<--PR!!/195 x 0/3
Seated Tricep Pressdown: 255 x 3/285 x 3/285 x 3
Decline Close Grip Bench: 215 lbs x 5(instead of 4th set of seated tricep)

-seated tricep press was too easy, no more weight to add, so I went for close grip bench, but I probably should have put more weight on it...ripping off preacher curls today, set 2 PR's, 4th set were all cheat reps so that didn't count for PR's, but whatever, superslow negative...

Body felt really good after taking both Friday and Saturday off again...likely going to continue to do that as I need more rest days moving this type of weight, especially since I will only be at 70% of maintenance calories on my 5 non-lifting days the next 2 weeks..should drop some significant body fat without much muscle loss due to heaviness of weight being lifted...

im looking at the screen with wide eyes shaking my head in disbelief

JayBezel wrote:im looking at the screen with wide eyes shaking my head in disbelief

Haha...I was doing the same thing reading about you drilling a 370 lb Bench press...that shit would have fallen on me and I would have been screaming for help...

Feast workout #10 today...

Rack Pull Static Hold: 495 lbs x 10 secs/585 x 6 secs/585 x 7 secs <--PR!!!

Figured out that I can do a lot better when using a mixed grip with this....

EDT BLOCK I(2-3 reps/5 min rest between sets)
Squats: 245 x 3/275 x 3/275 x 2/315 x near disaster/
VSquat: 4 Plates x 3
Hamstring Curl: 150 x 3/185 x 3/190 x 2<---PR!!!/185 x 2

-the near disaster happened when I got down with 315 lbs and when going back up lost my balance lurched forward and had the weighted bar roll over the top of my neck, pushing it down and then over my head onto the guards in the power rack. Decided to forget the barbell squats and go back to vsquats. Yeah I might lose a little muscle activation, but I am not willing to risk long term injury for an extra inch on my legs...not worth it to me...

Sure my neck will be very stiff tomorrow...lucky for me that area of my body is extremely thick and muscular due to the rack pulls, deadlifts and the other static holds or else I could be in the hospital or worse...

Seated Calf Raises: 240 x 10 secs/290 x 7 secs

Deadlifts: 315 x 3/315 x 6
-attempted 405 again today and got stoned again. This time I got it about 1/4 way off the ground. I am going to have to look at proper explosion up off the ground as I think I am relying too much on my upper body to pull and not enough posterior chain activation. I should be able to get that up, my glutes and hamstrings are big and strong. Just didn't feel it today on these, not sure if that incident on the squats had anything to do with it, but 315 felt heavy today when I normally can rip those no problems for 10 reps+

EDT BLOCK II(2-3 reps superset/5 mins rest between sets)

HS Ab Crunch: 130 x 3/170 x 3/190 x 3/205 x 3<---PR!!
Hyperextension: BW+70 x 3<---PR!!/BW+90 x 3<---PR!!/BW+90 x 3/BW+135 x 3<---PR!!
"Frog" Planks: 25 sec plank hold, followed by 10 alternating knee to elbow touches, followed by 25 second plank hold x 4

-Maxed out the HS Ab machine, 190 lbs + 15 lb dial...have no where to go with that anymore except more reps...Set PR's in the Hyperextension multiple times this workout, as 45lbs was just way too easy now. Used a 45 and 25 plate the first time, was too easy but hard to hold onto because of the size difference, then upped it to 2 45lb plates, which again was really easy, did 2 sets with those, then added a 3rd 45lb plate, and found that was pretty easy as well, although it was hard holding all of them without them falling.

Overall not too thrilled with this workout, especially the squats and deads failing. I should be able to pull more weight than I am based on the size of my muscles in these areas. I have huge quads(29"), thick hamstrings and a pure muscle butt. These should relate to a hell of a lot better poundages than what I am doing on both squats and deads...going to look into this further and see what I find... think with squats it may be because I go super deep in my squats where I am seeing others not even going half way down...I am sure I could pile up a bunch of weight and go half way down and back up again, but IMHO, hat is that really accomplishing?? Nothing...

Deadlifts I think has become a mental thing with me...the 1 RM calculator says I should be able to do 425 lbs based on me doing 315 X 10, so either it is mental or it has to do with poor technique and starting power driving my heels into the floor and pulling too much with my upper body...

Did some HIIT cardio Thursday night, and then rested Friday and Saturday...

Feast Workout #11 Today...down to the last two workouts, so I am looking to kill both of them!!

Decline Bench Static Hold: 485 lbs x 10 secs/575 lbs x 5 secs

1 Arm DB /Barbell Row:

60 DB x 10
80 DB x 8
115 BB x 6
135 BB x 4
155 BB x 3
175 BB x 1 <---PR!!
195 BB x 1 <---PR!!

Set back to back PR's again and likely could have gotten at least 215 lbs up but I ran out of time because I had to be somewhere with the fam and had to leave the gym at that time(I was already about 5 mins late)...Absolutely cranked 195 lbs up with no issues, but damn is my back feling it now...can tell there will be hellified DOMs the next day or two...or maybe not...thanks Synthagen!